GA 306 | Practicing Kindness with Karyn Ross

The real practice of kindness comes when things are more difficult. When we look at people and we see people doing things in the way that we would never do them, when we look at situations and think, well, that's not what I believe in. That's not who I voted for.

Today I'm excited to welcome my good friend Karen Ross back to the show. So today, Karen and I get all into the topic of kindness and how that relates to what we lean thinkers are ultimately trying to do, which is to really change the world for the better. The conversation goes in many different directions. We obviously spent a lot of time talking about just kindness in general. What is it, how to practice it, how to build a habit of kindness. But then we get into some really, some deeper stuff. And I actually shared a pretty personal story. I think I've maybe shared it one time before on the podcast, but just it was a really, really rough period of my life. When I was a young man, I was like in seventh grade and I was going some traumatic times and a random act of kindness, so to speak, really turned me around and helped me tremendously as a young man. And I think it helped shape the man I am today. Honestly, a moment happened one morning when I was in seventh grade. So yeah, so we talk about that. And then Karen obviously shares a lot about all the various amazing work she's doing with her various foundations. And I just love talking to Karen. So please give this one a full listen. It's a little bit longer than normal, but listen to it in chunks if you need to. And for sure go to our show notes and check out the work that Karen's doing over the Loving Kindness Foundation. We're going to link to that. The show notes for this episode will be found@gembapodcast.com and this is episode 306. So gembapodcast.com look for episode 306. Okay, enough from me. Let's get to the show. Karen Ross, welcome back to the show. How are you?

Oh, I'm doing totally fabulous today, Ron, and I'm so excited to be on the show again.

Oh, that's great. Yeah, we were talking before we hit record. This is to be the fifth time that you've been on. So you're slowly creeping up to Mr. Graben, who I just looked up has been on six times. That's got to be the record. But man, you know, with some effort and some focus, I think we can get there. Karen.

I think so too, and it's an unbelievable honor, so thank you so much.

Oh, you're welcome. You're welcome. So, yeah, so I'm really excited to kind of talk about today's topic. I think it's a topic that we. We need to be talking about more often, especially in these turbulent times. I guess we've always had turbulent times in the history of the world, but I don't know, always feels especially turbulent, you know, the minute when you're in it, you know, in the middle of it. So I think it's a. It's a great time to. To talk about it, Karen. As you know, we kind of like to get everything kicked off with a quote. So do you have one? Do you want to go with?

Sure, I have one. And it's my own quote, and it's one I use all the time, and it's what I apply it to my work and also myself. And it's how we get there is as or more important than where we are going. And it's super important to think about that, because there are many goals and targets that we want to reach in our personal lives and in business, and there's a lot of different ways that we can do them. I'm sure that we've all heard of or been in organizations in which reaching the goal comes with a stick, and we can reach any goal. We can work on anything. But actually, the way we do it and the way we get there is unbelievably important. We can do it with kindness and create a better world, whether it's in our organization or the whole world, or we can do it in many other ways. If we don't do it in the right way, it really doesn't matter whether we reach the end or not.

Yeah, exactly. Exactly. Beautiful. All right, well, Karen, you're a lean coach, you're a consultant. You run foundations. You do lots of stuff. But in particular, I would think it's safe to say that lean is probably at the backbone of a lot of what you do. And so this whole kindness thing is kind of a. It's an interesting topic for lean people to be talking about. So what's kindness got to do with it?

Well, that is a great question, Ron, and one of the questions that people ask me most often in my lean coaching and my lean consulting and my lean practice is what does purpose have to do with lean? With everything? Because oftentimes they say, well, maybe we're, you know, have a vision and a purpose at work or in our work life, and then we have, you know, vision and purpose in our home life, and should the two of Those be aligned. And when I started thinking about that, I really thought, you know, honestly, if you go to work and your vision isn't, and purpose isn't aligned with your own personal purpose, you're probably going to be unhappy. And so that really led me to think a lot about what my purpose is, both for Karen Ross consulting in my Lean work and in my own personal purpose. And I really came down to there's two of them. Help people improve the world and create a world of love before money. In Lean, we focus on the process, on the steps it takes us to get there. The means, think about it, how we get there. Right. We always need to know where we're going. We should have the end in mind. But that's not where we focus. We go see process, we look at the different steps, are they value added or not? And really, even the idea of going to see and respect for people and listening to people with open eyes, open ears, open mind and an open heart, I really thought about it and I thought all of those things together, they really have to do with kindness. And where do people as adults spend the majority of their time?

Work.

So if we actually work in an unkind environment, what happens? Well, we don't have a very good time for the majority of our day at work, and that makes us unhappy and disengaged and a lot of, you know, different mental health effects and psychological problems. And then we go home and we bring our unhappiness and unkindness home.

Yeah.

And treat our family perhaps not as kindly as we want because we're stressed and unhappy. We don't give the proper role modeling to children about what kindness is like. So I really, really came to understand that we can't and shouldn't separate.

Yeah, yeah.

Those parts of our lives.

Yeah, no, exactly. All right, well, I'm going to throw you a little bit of a curveball now, Karen, because there's something I've been thinking a lot about lately, and especially as it relates to kindness and just really, just in lean, really, as well. I mean, because you're right, Kindness and lean, respect for people, there's definite harmony between all of it. But, you know, today it feels like, you know, that we have so much, I don't know what the word is, angst. I don't know what else to call it, you know, whether it's politics or it's. It's. I mean, politics is a big one, obviously, and. But it's not just that. It could be. It could be anything. But there's so Much going on today where, you know, well, you could say our, I think the country speaking of America, where we live. But I mean, I know there's a global audience, but particularly in America, you know, maybe we've always been divided in one way or another, but it can be really hard to. I don't know how else to say it. Be kind to people that you strongly disagree with or that you're annoyed by or you just flat out don't. Like, like. So what do we do? Like, how are you? I mean, you know, how does kindness work in the. In that very difficult environment?

Actually, that is a wonderful, wonderful question. And I think that one we have to really think about. I was in Serbia speaking at a wonderful conference and it last October, and I met some, actually taxi drivers who drove me to the airport. And we had a great discussion about this because our discussion was that it's easy to be kind when times are easy, when everything is good, then you don't have to think. You don't have to think as much about kindness. The real practice of kindness comes when things are more difficult. When we look at people and we see people doing things in the way that we would never do them. When we look at situations and think, well, that's not what I believe in. That's not who I voted for, those are really wrong. I think when we think about kindness as a practice and a practice that actually stops us from. From putting ourselves first, but thinking about others, actually, then when we're kind to someone, the simplest thing we can say to them, I appreciate that you have thought out your position. Have to agree with it. When we think to ourselves, I don't have to agree with someone's political position to spend time and enjoy their time as a person. Yeah, when we simply do an act of kindness, like pick up something somebody's dropped, we actually have no idea what political feeling that they have and we focus on others and those small acts of kindness, kindness begets kindness thing that's going to heal us from our own practice and from modeling that in people for people in the world. My son was, when he was growing up, was often bullied and he never responded in unkindness because what he said is, mom, the people who are treating me unkindly obviously didn't learn kindness at home. If I don't treat them kindly, how will they ever learn that? So I think in a period where all of us need to take a step back and say, whether I act or react, those are my choices and I make a choice to act and react with kindness because that's what's going to heal us.

Yeah, well, I think you said it, said it very well. Just because you're being kind to someone doesn't mean you agree with them or that you're encouraging them to carry on with behavior that you don't even agree with. Perhaps. But just because you don't agree with that person doesn't mean that you got to be a jerk. Right?

Right. Because then you're only going to compound the problem.

Yeah, yeah. They're just going to. You drive them deeper into the behavior that you don't agree with. Right. So, yeah. Yeah. Beautiful. So I want to come back into kindness because I have some other questions, but maybe we'll talk a little bit about, you know, I've always been fascinated with. With you in particular, because, you know, I'll. I feel like, you know, I. Family and Gemba Academy and it's kind of my thing, you know, and, and, but you, you know, you're, you're, you're, you're traveling so much and you're coaching and you're speaking. You write. Right people. Maybe I didn't know you sew. I know you sew. I've seen it on LinkedIn and whatnot. You lead a women in lean group, run a foundation. So, like, how do you have time for everything now? Also, you'll have a husband and you have two dogs, one named Cosmos and the other named Karma. I know that. Right. So, like, how do you do it?

And I actually have two children as well.

Don't forget the children. Right. Yeah. They're listening. Right. Oh, great, Mom. Yeah. Karma.

Well, I'm going to say this is where really the combination of my lean background and my very deep understanding of purpose go very well together, because I am very deliberate and intentional about how I use my time. Everybody in the world, you know, sometimes people say, I'm too busy and I don't have time for that. I don't have time to be kind. But guess what? Each of us has exactly the same amount of time, 24 hours a day. We can use it intentionally and deliberately to create the kind of world we want to. A world of love before money, and a world in which we help people improve. We have to look and see exactly every moment. What are we doing and how are we doing it? It's the how. So if someone calls me up and says, I have a problem and I just need to chat, I look at this time in my schedule and say, okay, I have three minutes now or 10 minutes now can you talk for those 10 minutes? A lot of times we actually just let things happen to us. We're not specific about what we're going to do in five minutes, specific about what we're going to do in one minute. AM and the reason I am is that I know nobody knows how much time they have. So I am going to spend my time working on those things that are going to get me closer to my purpose and that are going to create a kinder world for all of us.

Yeah, being intentional with your time. Now do you practice any form of like leader standard work or something like that to kind of manage your day or your week or your month?

I absolutely do. And I have goals that I am going to work on for the year and then I look at the different quarters, the different months. Every Sunday I actually plan out my whole entire week ahead on my calendar. I schedule my calendar in 15 minute increments and you can't see it right now, but I actually have just taped to my wall beside my, my computer here I just have a sign that says the three things written down because when we write it down and see it, we're more likely to do it. The three things that I am working on for first quarter and I'm on the plane, do you know what I do? Bring the post it I write on my phone. So a lot of the blog posts, every morning between 7 and 7:30am I put a post on LinkedIn that's a reflection of what happened the day before. So it's my standard work so that I make sure that I have the check part. If I have something to write between 7 and 7:30. I have to ask myself what was amiss yesterday in my practice. And I practiced this for a long time because I know that that level of focus first of all gets better with practice. And the more I focus and the more I'm conscious of what I'm doing and I follow those things actually the more time I create for myself to do other things.

Do you know Amy Edmondson? Do you know of her? She's wrote that book Fearless Organization.

I don't.

Yeah, so I think she's a Harvard professor or something like that. But I'm reading a book right now called the Fearless Organization and it's all about psychological safety. Really. It's really interesting, you know, a lot of things that, that you know, we, we lean thinkers are very passionate about. But she, she argues that, you know, being psychological, you know, being safe, feeling safe within the workplace is, you know, paramount. You know, to the success of, of a business and really just humanity in general. So I'd be curious to get your thoughts on. On perhaps the, the relationship between kindness and psychological safety, if there is one.

Well, I think it's really interesting because, you know, when you think about it from the lean point of view as well, safety, quality, cost, right. Delivery and morale we think about in manufacturing. And people always ask me, well, what does safety have to do if I'm working in an office environment? But I think we can look at it from that point, you know, not just of, okay, we shouldn't have too many clicks because we'll get carpal tunnel back. How do we feel in our ability to have psychological safety at work? If we're afraid to show someone a problem that's happening in our work because we're afraid we're going to be treated unkindly? If we're afraid actually to come to work and be the person we really are because we're afraid of what others are going to think maybe of our political view, that's not a healthy environment. And so I think what we ought to is remember that the kinder we are to everybody, the more psychologically safe they're going to feel everywhere. And I'm going to tie this right back to the beginning of our conversation. If we feel safe at work, whereas adults, we spend the majority of our lives, we're going to bring that psychological safety feeling and also the techniques we've used to do that right back to our family. We're going to teach them to our children. We're going to spread them in our community. A lot of times people ask me, why do you focus on kindness for adults? If children learn to be kind when they're little, they'll become kind adults. And you know what I say, well, who's teaching the children to be kind?

Yeah.

As adults. And I think psychological safety at work and at home is just as important.

Yeah. I don't know if I've ever shared this story with you, Karen. I've shared it on the podcast before, I think one other time. But what you're saying is really, really resonates with me. You talked about your son getting bullied. And a lot of people don't know this, but when I was young, I was, I think I was in third or fourth grade, and I was going through a really, really rough period of my life, you know, as a, you know, some young kids do. And I actually got kind of bullied on the bus. I had a long school bus ride. I lived in Ohio. And golly, it was. I was on that stupid bus for over an hour, I think, every day. And. But these kids were like, they were older kids, you know, and they were brutal to me. I mean, they're just wicked. I remember it, I'm 46 years old, sitting here, and I remember like it was yesterday. And what happened was it eventually manifested as I got a little bit older, into serious anxiety. So I remember my seventh grade year, you know, a few years after that was one of probably the hardest year of my life. And I remember I would be so nervous getting onto the bus. And the bullying at that time had kind of tailored off. But there was other things taking its place. Namely, I threw up on that bus. Every day. Every day I threw up on the bus. I would get on the bus and the bus rider driver would hand me a bag, literally, I swear. And I would sit in the front, right behind her. She was a really sweet lady, I remember. And so she'd just give me a bag, sit on the bus, and nobody sat close to me because I knew I was going to throw up. And so that was my life for, I don't know, many months, really, of my seventh grade year. And then I'm standing at the bus stop and my neighbor, his name was Jeff Marker, I remember Jeff very well. He was in high school, I was seventh grade. We had to ride the bus with high schoolers. And he was, I think it was a junior or senior in high school, the quarterback of the high school football team. Very good looking young man, beautiful cheerleader, girlfriend. I mean, the kid had it all right. I mean, you know, according to a seventh grade boy at the time. And he walked up to me at the bus stop and he said, hey, Ronnie. Everybody called me Ronnie back then. He said, my mom still does. He said, ronnie, why don't you sit with me? And I'm sitting there for a second trying to just process it and what I just heard. And so you have to remember now, I sat in the front behind the bus driver, and Jeff sat in the very back of the bus, in the back, right corner by himself. Because, you know, he's the alpha kid on the bus, right? And so I'm like, are you kidding me? But I didn't. I was frozen with whatever. I was like, all I could say was okay or whatever. And so I got on the bus, I went to the back, I sat down with them. I still. The bus driver slipped me my bag, and so I kind of hid the bag, you know, But I sat there and, you know, he was big football player. I was a seventh grade football player, you know, and so he was talking to me about football and talking to me about this and that. And next thing I know, I look up and we were pulling up to the school and I was like, oh, my goodness, I didn't throw up. And from that day on, I sat with Jeff and, you know, we became pretty good friends. As good as you could be when you're seventh grade to high school, you know, but he was my neighbor. And so eventually after that, we would play basketball. I had really good basketball set up at my house, and we got to be good friends. Well, many years down the road. He actually told me that, that my mom put him up to it and talked to his mom and they put Jeff up to it. But the kid was so gracious and nice and just genuinely kind that that one moment in time, I really believe. I don't over exaggerate it, like healed me, you know, or healed just a damage that I had, you know, building up inside of me. And like, I look back on my life now, I wonder, like, how much that moment at the bus stop, you know, how it changed my life really. And, you know, I've lost touch with Jeff. I've always tried to, like, find him and whatnot, but. But, yeah, just. You just never know, right? Like how one moment in time of one moment of kindness or just generosity or just caring for people, how it can really help them. So I know I just rambled on. It's supposed to be you as the guest, not me, but I just wanted to share that because I think it's just right in line with what you're talking about.

Yes. And I think, well, first of all, thank you for sharing. And second of all, I think the really important point here is that you actually don't know, because we make many assumptions about people's lives. We see the outside of what's happening in their life. The Love and Kindness Project foundation has given out almost 11,000 love and kindness buttons over the past three years. And so when I'm in an airport or a store, wherever I am, and I see someone being kind to someone else or they do an act of kindness for me, I stop and I give them a button and a little slip of paper that says, plant kindness, grow love. And I say thank you for kindness. Because no matter who we are, what we believe, where we live, as long as we treat each other kindly, the world will be okay. And you do not know how many times people have said to me, you don't understand what's happened to me today and how someone just doing this tiny act of kindness has changed my day. I've had people burst into tears almost every time someone tells me. The thing is, we see the facade of people's lives, but we have a choice to actively act kindly and make a difference for people. Because every single one of us is suffering with something. We don't necessarily see it, but everybody is. We have a choice with everything we do or don't do, every word we say or don't say. We have a choice to create kindness in the world and have that effect that happened to you and maybe we're never going to hear about it and it really honestly doesn't matter if your mother put you up to it. Yeah, that's a good example of an adult teaching a child how to be kind.

Yeah, for sure, for sure. And he didn't have to do it. I mean, he could have boned it off and done a bad job at it, but he didn't. Did a great job. Yeah, yeah. Such a good, such a good reminder for folks. So I want to keep going here a little bit today more than ever. It's fast paced, right? I mean, people in business, people with families and you got kids in sports and this and that. We're just overwhelmed with busyness, if you will, which may be a problem in and of itself, but it is what it is. I mean, we're very busy. What does that have to do or how does that affect positively or negatively kindness?

Well, I think unfortunately in our very, very busy world and rushing around thinking what we have to do, we focus on ourselves. And focusing on ourselves somehow does not bring out the kindest in people. I've been in airports and seen many people who are yelling at customer service people because the weather is bad and their plane isn't going to go. I've seen all kinds of road rage, all different kinds of things. The problem is that actually the feeling of busyness and having to do things exactly at this moment often are self imposed. So practicing kindness, slowing down, taking a deep breath, looking and actually seeing that the person in front of you is a fabulous human being, the same as you, and thinking, okay, what could I do to be kind? I can say, your glasses are really wonderful. Right? There is always something we can do. Or we can say, hey, you look like you're in a hurry. You have one item or three items or five items or a cart full, go ahead of me in line at the supermarket. We always have a choice and it's Our choice also to slow down. Sometimes I'm thinking to myself, oh my goodness, I'm rushing to the gate to get my plane. But I see someone do an act of kindness and I say to myself, Karen, you have a choice. You can slow down and you can stop and give people that person the button because that's the right thing to do. Or you can rush on again. It goes back to asking ourselves what's our purpose? Are we deliberately and intentionally doing the things that help us get towards that? It only takes a second and everybody has a second. I call it creating time. You know, we don't need to find time. Time didn't get lost. Time is not in charge of us, we're in charge of time. We just need to stop and take it back and use it kindly.

So I know we've talked in the past about habits and habit generation and I'm a big fan of James Clear and Atomic Habits. And I've actually just started reading, actually listening. I got a lot of books going in paralive, always do. I read at night before bed, I listen in the car anyhow. But I'm reading Tiny Habits by BJ Fogg from Stanford. I think he's the original habit guy. I think it's. I think James Clear maybe ripped him off a little bit. You know, it wrote Atomic habits with tiny habits may have been in process. But anyhow, Tiny Habits is really, is really interesting. And this BJ Fogg, you know, he's got this, I think he calls it his fog behavior model. And the formula of the model is B equals map and B is behavior equals the product of your motivation, your ability and then prompts or cues if you will, or moments of time. And what he argues is your behavior is dictated and really your habits are dictated by our motivation, by our ability and the prompts that we experience throughout our lives. And so I'd be curious to get your thoughts on, you know, habits and habit formation. And even with some a formula like that with as it relates to kindness, is there a way to develop that habit of being kind?

Absolutely. And actually I've been doing a lot of thinking about habits myself over the last little while. And I've been thinking that habits are actually double edged sorts. And we've kind of swung to the idea of thinking, you know, it's really good, we should be creating all of these habits. But then on the other hand, I think that sometimes we forget that habits that we create, we're not really necessarily conscious of them anymore. They actually may cause us to act habitually in ways that we don't want.

To act for sure.

So. And then we're not conscious of them. It's like a barrier or a wall in our head. We don't even see it anymore because that's just our habit and we do it. So I think, like anything else, to become more kind, we need to have deliberate, intentional, daily practice. And we need to have a commitment to why we're going to do this. Personal and because the world needs us to be more kind. The truth is, there's a billion different problems here in the world, and the only people here to solve them are us. And so I've written a new book, actually, and it's called Think Kindly, speak kindly, act kindly. 366 easy and free ideas that you can use to create a kinder world starting today. And you need to. All you need to do is choose one kindness starter idea and say, this is what I'm going to do today.

Give me an example. Can you give one?

Oh, absolutely.

I know I got 366, but give us one.

So one would be vacuum the house. Even if it's not your turn.

My kids would need to read this book.

Compliment, say, I'm gonna compliment everybody as I pass by. I'm gonna find a nice thing to say about everyone as I pass by. Or we also have to remember that these apply to us. So I'm gonna look in the mirror this morning and I'm gonna say, I'm a fabulous, talented, capable person to myself. And every day focus on doing that one kindness. You know what? Like anything else that we don't do habitually, it's going to feel strange and uncomfortable. And you're going to wonder when I say to someone, hey, your glasses look really fabulous. Great choice. They're going to think you're crazy. You know what's going to happen? They're going to be super happy and their face is going to light up and they're going to say, thank you so much. And now here's your reward. The end of the habit cycle. And just like all other kind of creative things, one thing leads to another. So one day you'll do this. Then it will occur to you, oh, well, I could do this other thing. And every single act of kindness counts. It's not. You have to do something gigantic. It's not like. And this is why they're all free. You don't need to spend any money. Because lots of times we think that kindness has to do with how much money we're donating. It doesn't have to be that way. Look out from yourself, look at the other people passing you in the world and do something really, really, really simple. You could even start the easiest way. When you're walking down the hall at work and you see colleagues, many of whom you don't know, especially if you work in a big organization, just say, hi. Maybe someone is in a situation where no one else has spoken to them that day. Your high makes their day.

Yeah.

Practice. Practice.

Yeah. Deliberate practice. Right. Where have we heard that before? Right? Why? 366.

Guess what? It's a leap year this year.

Oh, God, that's right. Okay.

366. One a day, just like a vitamin pill. And actually the last page of the book asks that while you are doing this kindness is because I've thought of 366 and there's a million more that if while you're doing the book, you think of other kindnesses to please send them to the foundation because we're going to use those to write next year's edition of the book.

I love it. I love it.

Crowdsource kindness, right?

Yes, yes, yes. So love, I guess, is that the best place for folks to learn more about the book, your loveandkindnessproject.org website, or somewhere else?

Yep, that is the best place. Www.loveandkindnessproject.org. you'll find buttons, bracelets, yard signs. We have free for download, five easy steps to a Kinder Workplace that you can just download and start immediately. And as many things as you would like to order from our foundation website, they're all free and the shipping is free, too. What is free? Yes, all free. It's supported by all of the royalties that I make from all of my books. Toyota Way to Service Excellence, how to Coach for Creativity and Service Excellence. Big Karma and Little Cosmo help each other. And now this new book. And I'm just going to give you a hint that I have one more that will be coming out for KRC at the end of next month. All of the royalties go to fund the foundation, so. And of course, if someone would like to make a donation, they're welcome to, but it is not necessary because I'm working on creating a world of love before money and kindness is free.

Yeah. That's beautiful. Thank you so much, Karen. I so love talking to you and. And always feel better after we. We chat. So thank you for being you and all the work that you do. Let's wrap things up maybe, Karen, with some final thoughts, final words of wisdom. Final words of kindness, whatever you want to do. And then definitely tell people how they can connect with you over social media. Aside from your website.

Cool. My final word of kindness is like my final words for everything. Start. Your one act of kindness today will change the world. It will change you and it will change the world. I put a post on LinkedIn every single morning. So please follow me on LinkedIn. You can find me on Twitter rclean for service and on Instagram as well. And you can look for me from my Karen Ross Consulting website, www.karenrossconsulting.com. i would love to hear from everybody. And the Love and Kindness Project foundation, not only do we give out all of these things, but we also give micro grants to people who want to create their own project to spread love and kindness in the world. So if you have an idea that you would like to do for a project and you're not sure how to get started, we have coaching and micro grants, so please get in contact with us.

Fantastic. And just so. And people are. If they're only listening. I'm going to spell your first name because I could easily mess it up. K, A, R, Y, N. Ross. R O, S, S. Karen Ross. Yeah. LinkedIn. You're a fabulous linked inner. So thank you for that. I always enjoy reading your posts and. Yeah, well, we just need a couple more and then you'll be number one on Gemba Academy's podcast. How's that?

I'll be looking forward to that. I think we could accomplish that in 2020.

Yes, yes. Add it to your board.

And Ron, thank you for helping us spread love and kindness in the world.

Oh, you're welcome.

Much appreciated.

All right, thank you, Kara. And take care of.

You're welcome. You too.

All right, Bye. Bye. Thanks for listening to the Gemba Academy podcast. Now we invite you to take a no strings attached, fully functional Test drive of GembaCademy.com gain immediate access to more than a thousand Lean and Six Sigma learning resources, all free of charge at GembaCademy.com.