Four Ways to Conquer Your Fears

Sometimes the way to get energy back in, especially to start conditioning positive emotions, because we'll talk about dealing with negative emotions. But I always say the easiest way to deal with negative emotions is to be generating so much positive emotions in your life that that becomes your set point. The positive emotions are your set point, not negative emotions. Number one here is like, how do you get more energized? And this is going to. I'm going to talk about this in two different ways. One, I'm gonna talk about in how it helps us, and another way, I'm gonna talk about how it helps you every day in your emotions, as well as how do you crush it this week? So I'm gonna combine all these three topics, basically by going through this list, and you'll see how each of them can help you, whether it's a regular day in your life or just overall managing your emotions. Number one, you thought deeply about your life and envisioned a compelling future. Remember to revisit your ambitions every single week or day. Okay, so let me say that again. You thought deeply about your life and envisioned a compelling future, and you revisited that future every single day. See, what I tell people all the time is, you know, there's this whole thing Brendan say. People say, well, Brendan, you know, I've lost my motivation. I go, you didn't lose it. You forgot to revisit it. Two very different things. Most people, the reason they're not as motivated as they could be is they're not looking at what would motivate them, right? They're just going through the day in reaction mode. And what we do know from both positive psychology and optimism research, and well, as what we found in our high performance research, is that people who are looking out towards the future, when they sit and they think about the future, it generates positive emotion, positive feeling. That optimism comes from anticipating the future and anticipating a good future. Right? That's what I'm always telling people. The future holds good things for you, and you're stronger than you think. And if you believe those two things, it energizes you. And what happens at our event is I'm constantly getting people to realize that, to rethink their future, rethink how they'll be in the future, and how they'll treat their family, how they'll manage their health, how they'll deal with other people, and how they'll envision even just simple things as their new mornings, their new morning routines. And it's so important that that's what is creating so much of the energy Cause remember, when we talk about energy in high performance, we call it capital E energy. That means it's not just physical vitality, right? Many people think of energy like, do I have enough energy to run around the block, right? That's physical fitness or physical vibrancy. But there's two other components of energy too, right? There's mental energy and emotional energy. And so when we think about the future in positive terms, that's amping up our mental energy. And we can see it too. If we suck you in an FMRI tube, right? A functional resonance tube, that would allow us to see your brain activity. We could see without question that as soon as we get you thinking about your future, your brain and its activity changes, that different parts of your brain starts lighting up. And we know from hormonal release too, you get a little dopamine drip going in the back, a little serotonin. If you can see yourself having good things in the future, good relationships, things change. That's my question for you. Have you been thinking deeply about your life? So write it down, write this down. You thought deeply about your life, you envisioned a compelling future, and you revisited that compelling future consistently. I think about maybe one of the, I'd say most motivated times in my life. A time in my life when I remember just being motivated. Like every day for years was probably a seven year run. Seven years. And for me, that was college. Now, college didn't take me seven years, but it took four. And then I went to grad school, right? Okay, grad school. And so it was a good six year period. Then I went and got my first job. And I remember I had this unbelievable game down where every morning I would wake up and I would not get out of bed, I wouldn't run off to coffee, I wouldn't do any of that. I would wake up and I would just lay there for another 15 minutes and I would just envision things. I would envision what I wanted to do that day. I would envision talking to people I wanted to approach that day. I'd envision myself doing my homework well, I'd envision my job afterwards because I was working three jobs in college. So I'd envision what I could do. Good at job. I would think about my future. I would see myself. For me, you know, a big part of my dream was being and visiting the Caribbean a lot. So I had this big just vision of myself doing all these things. And I had a vision of myself at some point of learning to speak. So I envisioned myself on stages and that just energized me right now. Many people, I mean, if you just imagine. If you imagine being on stage and speaking and delivering and crushing it, what would that do for you? Well, for many people, they get. They'd like, get anxious. Like they go, you know, they get nervous. That feeling of seeing themselves on stage speaking. And that was happening for me too. I would lay in bed and I would be so nervous. Like, I would literally sometimes be laying there thinking about speaking, and I would get so nervous that I'd, like, start sweating. That's kind of gross. I know, but I'd just be there. I'd be so like, oh, my gosh. I'd see a bigger and bigger and bigger and bigger audience, but I would be so. I'd be nerves, right? But I'll tell you, when I got out of bed, I was awake. And after so many years of envisioning it, it didn't scare me anymore to even think about it. And now it just energized me. So you could even be thinking about yourself, addressing fears, not just having this perfect future where, you know, you've got the picket fence and the perfect husband and the perfect house and the perfect kids and everything's perfect and the job's great and you have the corner office. You might even envision the things that scare the crap out of you. But start seeing them. Let those things energize you. Because we talk a lot about people's fears. We talk a lot about the bad behavior, the bad habits, the bad thinking, the real life, challenging situations of life. But it is by thinking about those things again, thinking about our lives, deeply engaging with our lives again, that we find more energy. So if you're midweek right now and you're just kind of like, eh, you probably haven't been thinking about your life this week. You've just been doing life. Sometimes the way to get energy back in, especially to start conditioning positive emotions, because we'll talk about dealing with negative emotions. But I always say the easiest way to deal with negative emotions is to be generating so much positive emotions in your life that that becomes your set point, that positive emotions are your set point, not negative emotions. And. And you can condition that as a habit by continually revisiting your future. Have intention for now and level up. Challenge yourself, my friends. Number two. And this is a big one. Okay? This is a big one for Everybody. You took 10 deep. This is what people do at HPA. We took 10 deep breaths and body awakening movements every 50 to 60 minutes. So those silly exercises if you're into HPA, where you stand up and, and you bounce in place. So we have people, we'll have them stand and we'll have them bounce in place and close their eyes and take 10 deep breaths like that, bouncing 10 times. And I tell the audience, it's not a deep breath unless I can hear you breathing. That is how we're getting that kind of energy now. This is the physical vitality part of it, right? We're energizing our body, bouncing up in place, right? Just moving around that lymph a little bit, activating our blood flow a little bit from having sat down so much, taking in those 10 deep breaths, giving our brain a hit of oxygen. And people are like, woo. Like they don't know it. Cause it's so subtle that first, like two or three times we do it, but then what happens is then we're on day two or three. And that momentum of feeding our brain oxygen for two or three days at elevated levels than most people are used to, moving around more consistently than most people are used to, that changes the game. Look, one of the world's largest studies was just done on productivity. And it's a productivity app that basically tracks people's productivity throughout the day. And I can't remember what it's called. I'll find it. But what they did is they found out that the most productive people in the world tended to take a break at 52 minutes. So they worked throughout the every day they were working, they'd work for 52 minutes, they'd take a break anywhere between 5 and 17 minutes, come back 52 minutes intense break. 52 minutes intense. Now the app is just proving what I've been teaching for over 10 years of my life. I've been teaching this 50 minute break idea because why? Because I found it in my own life. I found it in my client's life. We found it from qualitative studies, and now we've quantified it as well. That that 50 minute mark is a magical time in which your body says, dude, I need a break. Your brain says, dude, I need a break. And every one of us wants to push through those times, right? Or we think, I feel fine, I'll keep going. But you need to rest, you need to recharge. And so these 50 minute breaks are built into the curriculum. Now, it's not always exactly 50 minutes, but in general, about between every 50 and 75 minutes, I have the audience changing up what they're doing, either physically and taking these deep breaths and movements. Or socializing something, standing, talking, doing something like that. But there's a high level of movement and breath that's going to happen between 50 and 75 minutes across my four day seminar. And so what does this mean to you if you don't go to seminars? It means, and I've taught this for so long, I hope you do this. When my butt hits my chair, my timer starts on my phone. And at 50 minutes, I'm standing up and I'm bouncing and I'm doing 10 deep breaths or I'm taking a walk, or I'm just gonna go to the sink and get a bunch of water. But at 50 minutes, I break. And that's not a new routine for me. This is 10 years of my life. People go, brendan, why are you so annoying? I go, because I take a lot of breaks. That's it. How do you get a higher level of energy? You don't get it by burnout. You don't get it by pushing through every day, just pushing, pushing, pushing. What high performers are doing is they're recharging more consistently throughout the day. And that recharge is changing their life. And that recharge is giving them more physical vitality. But look, some of you, you have to listen closely. Your negative emotions and negative energy are coming from a place in which your body is fatigued. Your neck and your shoulders are sore, you haven't breathed, so your brain is oxygen deprived. Add that with the amount of mental fatigue and visual strain that comes from staring at a screen or, or sitting in one place for too long and all of a sudden it's easy to see why the negative emotions start taking over you, why you become impatient or irritable with the people that you love. Even though you're a good person, it's because you're not recharging throughout the day. As you recharge throughout the day, it gives your eyes a second to take a beat. That's why when I have people stand and bounce, I make them close their eyes. Because most of us are staring at screens and at wavelengths all day long that are actually stressing the areas of our brain related with basically stress. It's high activation there that we can see. Like a lot of headaches. Most headaches are visual headaches, right? Eye strain. And so you're getting a headache, your body feels sluggish because you're sitting most of the day and most people sit, you know, kind of like this, right? So if you looked at my side, be like, this is how most people sit. So imagine Shoulders now, lower back now. My neck hurts. And then the kids need something. You're like, right, because of course you're gonna like, what do monsters look like in movies? And that's how people are sitting all day. So we need you to sit up, man. And every 50 minutes, get up close, close the eyes to give the visual cortex a rest. Bounce in place, taking 10 deep breaths as you're bouncing. I guarantee it will change your life. Cause most people, if they get any hit of oxygen throughout the day, where do they get it if they exercise. But only the top 15% of the top 15% of the country are working out five times per week. Meaning most people are just sitting there all day, not moving, not breathing, not giving their mind a break. And this is where the negative emotions start piling up. Your negative emotions aren't coming out of nowhere. It's a momentum. I always tell people, I go, if you feel negative emotion, connect the dots. Don't just go, she did it, I'm mad. Ah, connect the dots. Well, I'm upset with her. Why not just what she did. I'm upset with her because I didn't sleep last night. My eyes are strained, my neck hurts, I haven't moved, I haven't taken a breath. And now you're putting all that physicality fatigue on another person and generating negative emotions and experiences in life that are really coming from how you're managing your physical body, your mental energy. So I know I'm going a little bit long on all this stuff, but you taking 10 deep breaths every hour and getting up from your desk, I promise you will change your life forever. So that's number two. You took 10 deep breaths and body waking movements every 50, 60 minutes. Number three, the magic was created because we talked about life with inspiring peers. This is so important. If you, if your life is wracked by negative emotion or you're not really excited about the next 90 days in your life, maybe it's about your peer group, maybe you're not speaking. And don't blame them, by the way. Notice this. We talked about life with inspiring peers. Most people actually are inspiring. I've met very few non inspiring people in my life. It's that most of us don't take the time to get to know people and we don't take the time to share our vision with people. And because we don't do that, we struggle and we don't feel as energized, most of us. I mean, you have somebody in your life who is a motivated, driven, caring, compassionate awesome person. Maybe it's your mom, maybe it's a friend, maybe it's somebody you met in one of our seminars, but you know somebody. The issue is you're not speaking with them enough about what is inspiring you in your life. And because of that, because we're not verbalizing our inspirations, we're not feeling inspired. Right? You can mentally jack yourself up really excited by just thinking, thinking. But a whole other level of energy and positive emotion enters our life when we start expressing what we are excited about, when you start expressing what inspires us, when we start expressing our dreams. So if you're not as motivated or driven or experiencing many positive emotions as you want to feel, it's because you are not speaking positively with other people. Does that make sense? The people who experience the most amount of emotions that I've ever met in my life are the complainers. What they are speaking becomes their reality. They're constantly complaining about the commute, complaining about the coworkers, complaining about the work. And all that negative expression is becoming what negative emotion? What you express, you feel. So what I tell people is like, start expressing what you're excited about in the future and you'll start feeling more positive now. Got it. So be very careful about the energy that you are expressing because it's making you feel something. And be more consistent about sharing the positive things with others. Maybe at night, before you go to bed or at dinner, you share with your wife, like, what was your favorite moment of the day? She shares her favorite moment, you share your favorite moment, the kids share their favorite moment. And now everyone's speaking positively and the family feels better. If you don't have practices of sharing positive things with your family, how can you possibly expect them to feel positive? Right? We forget that our communication shapes our culture. And so what do we see right now? What do we see right now? Well, right now, in our culture, in our broader societal sort of conversation, it's negative. Finger pointing, blaming, complaining, shaming, hating. No wonder so many people just feel like, ugh, right now. Because we've had, you know, over a year in our political process, at least here in the United States, of just finger point, finger point, hate, hate, hate, insufficient, not good, bad, bad, name calling, name calling, point, point. And all that negativity going out to the culture. People are feeling that. And so the only way that we can counter it is to make sure that we are expressing positive things, that we are speaking positively with our family, that we are talking about the things that inspire us. Because with expression comes emotion. Don't ever forget that. So if you're not feeling good, start expressing more positive things. I hope that helps you. Okay, that was number three. We talked about life with inspiring peers, so we found them. Okay, Number four. This is big. We celebrated, danced, and journaled while listening to motivational music. Okay, this might sound like a big one and a silly one, but it changed the game. When you come to a seminar environment, it's kind of. There's a little bit of a concert element there, right, because we've got the big speakers and we got the screens, we've got the music. And so when people are journaling, we're playing positive music. When people are talking in those small groups, we're playing positive music. When people are doing a guided visualization, positive music. So, in other words, there's a soundtrack to life at our events. You need to have that soundtrack in your life. There is no question that good music increases positive emotions and positive, consistent productivity as well. So you need to know your music, and you need to know what level you need to play it at, and you need to know what tracks, what inspires you. So if you've not developed a soundtrack for your life yet, then you're just beginning. If you look at my computer, in my itunes, I have all these playlists. I have, like, a thoughtful writing soundtrack. I have a morning workout routine soundtrack. I have a morning meditation soundtrack. I have a playlist of writing motivational stuff. I have a playlist of writing more spirituality stuff. I have a playlist of basically what I call active stretching playlist, which is kind of like helping me become present. And then I've got something that just thumps and rocks when I'm lifting heavier weight. So I've got that. When I walk into my house, I finally have that Sonos thing, you know, where I walk in and I can play each room. I can play different music in each room if I want to. Sounds so silly, but that's part of what motivates us. If you ever went to a concert and you felt so alive, it was that thump with the music. And so are you creating that in your own life? I'm surprised how many people sit in silence all day, and then they get in their car and they commute home, listening to trash talk radio, and they're like, I don't know why I don't feel good. I'm like, well, you haven't listened to anything that would make you feel good. And so the soundtrack of our life is important, and this is how we generate more positive emotions. Notice all of this. I hope you feel that I'm not just telling you what we do at hpa. I'm telling you what you should do in your daily life to create that positive emotion. Because you know when you have a very strong game, a strong wall of positive, positive emotion, the negative stuff doesn't knock you off tilt so much. It's not that you won't feel negative emotions. We'll talk about that. It's that it doesn't knock you off your game. Does that make sense? So you need to create that strength of resilience and positive emotions because that will give you that strength to deal with the negative emotions later. Okay. I think it's important too. I hope you understand. You celebrated, danced and journaled while listening to motivational music. I think it's important that you're journaling, listening to good music. Even if you just journal once a day or once a week and you listen to some positive music, it will put you in a state of appreciation and feel great. And also notice who said we danced. I hope that you dance naked in your house in front of the animals or something. I'm just saying you gotta move. And so many people, they never celebrate. And I talk to people all the time. I say, when's the last time you went dancing? And they say, when I was 23. Well, when was the last time you danced in your house alone even? Well, I don't do that. Well, when do you dance? Well, I don't dance. And I go, I'm not asking if you dance well. I'm asking if you dance because the human spirit go to any Aboriginal tribe anywhere in the world, throughout, over the 70 years when anthropologists and psychologists were studying Aboriginal tribes before, they were sort of, I would say, imbued with outside influences and what they all had dance as part of. Listen to this. Their daily life. Their daily life, the Aboriginal human spirit was based on a lot of celebration. Those campfire dances that kept the tribe happy, that kept the human spirit in touch with where it came from and the ground. And most people don't do that. And so especially if you're watching this, you're like, whatever, Brendan. And you're a super buttoned up dude who goes to corporate America every day and you just don't feel like you're a dancer. I'm here to say you don't have to do it. Well, you need to start moving that body of yours and not just moving it through the space to do Olympic weightlifting at your CrossFit. I mean, celebration movement. If you don't have a practice of celebration movement in some way in your life, I promise you, you might be happy, but your limited range of happiness expanding that, that's your next level. We can all be happier. There's always another level up in that, and we can do that by more movement. Number five, we challenge ourselves to level up our energy on a consistent basis. So I'm constantly telling the audience to level it up. I'm. I'm constantly challenging audience. You guys got more than that. I'm constantly saying, hey, guys, that wasn't enough. I'm constantly going like this to get more out of the audience, and we have to do that in ourselves. So many of you know my trigger, my wait list trigger, that's if I'm waiting in line, I have a trigger, and it just asks a simple question. It says, okay, what level am I right now in terms of my presence and physical vibrancy? And is that level for me sufficient? Can I level it up? Right? And I challenge myself to level it up, but I don't do it like, once in a while or every here and there. It's a very consistent thing for me. And so if you want to feel better, you need to monitor your energy on a consistent basis and challenge yourself to pick it up. Challenge yourself to pick up your mindfulness or your awareness or your physical vitality by the way that you move. But that's the way that you start developing greater, I say, proficiency in managing your emotions. See, when a negative emotion happens to me, I have so much consistency in training in developing positive emotions, I acknowledge the negative emotion, right? It's not like I'm avoiding it. I'm like, oh, I'm feeling this way right now. First, let me check on my meaning. How am I defining this? Am I defining this in a helpful, positive, constructive way, or am I being a defeatist? So that's my first question, right? How am I defining the meaning to this emotion or this experience so that I can better gauge how I'm feeling? But sometimes the meaning is, this sucks, this isn't good, this is sad. I don't like it. That's just truth, right? That's real life. And so what do I do with that? Now? I run all these other habits I've been telling you about to change it. Because maybe I can't change that negative experience or that negative situation, but I can change how I'm tuning right now into the world and the habit that I'm going to run. So if I got a lot of negativity going on. I'm like, okay, is that real? Is it as bad as I really think? What would be the alternative? What's the meaning of that? How could I construe that more positively in my mind? And so that's just a meaning activity of the emotion and whether it's positive or negative or whatever it comes out to now, I say, okay, now how do I really want to feel? That's the next question. How do I really want to feel? Well, I don't want to feel disappointed. I don't want to feel defeated. I don't want to feel sad. I want to feel positive, engaged, joyous, confident, ready to do something good. How would I do that? Well, I don't know. I feel yucky. Let me stand. Take 10 bounces, 10 deep breaths. Here we go. And I'll start breathing it out. I'll go on a walk, I'll put on my headphones, I'll listen to some Macklemore or some Chance the Rapper or some of my favorite music. And that'll get me in a better state of mind as I'm walking around. It'll be a 2, 3, 4 minute song and I'll come back and hit right back at it. Meaning. I'm changing the meaning and the physical movement or vitality that I have. And that's how I'm dealing with the negative emotion. I'm not avoiding the negative emotion. I'm. I'm just not letting it win. Okay, next up, number six. We made real choices about who we are and what matters in life right now. Let me say that again. We made real choices about who we are and what matters in life right now. And that's super key, right? Real choices about what matters to us. And I can't tell you how important this one is because so many people don't feel the energy they want in life because they're not making any choices that make sense. Do you want to feel real negative emotions? Stop making choices for yourself. Stop making any decisions, Stop thinking about what really matters to you. Start just going through the motions of the day and not trying to define things, not trying to make decisions because you know, who are really unhappy people, indecisive people. You know, what we know from high performance is that the highest performing leaders, and this is one of the largest studying ever done of high performing CEOs. It was published in Harvard Business Review and they found that out of 900 CEOs that the highest producing ones tended to be the most decisive, the most successful ones. And the companies that had the most success on their financial track record, were more decisive. They made the decision faster than other people did. And out of that they had better productivity and better results. That same thing applies to our positive emotions. We need you making more positive decisions for yourself. If you're in a place where you have, you know, been waiting to make that decision about your career and you're just not making the decision, well, no wonder you're unhappy. No wonder you're stewing in negative emotions. Your brain is going, dude, I'm going to make you feel negative until you make this decision. That's what your brain's telling you. Your soul's saying, I am going to feel dread until you do what we know is right for us. That's your soul and your brain saying, dude, make the call, make the decision. Because all this thinking and guessing and second guessing and thinking and guessing and second guessing and worry, worry, worry without deciding, that's making you miserable. Positive people are making positive decisions for their life actively. They're decisive and you need to make the call. If you've just been waiting and waiting, waiting, I'm here to encourage you. If you want to change your negative emotion. It happens with choices, it happens with real decisions and commitments to get going again. Okay, I know I got to move along. Okay. Seven we. Well, you as an audience, you gave yourself some credit and you realize that it's okay to struggle. Meaning you chilled out a little bit and you believed in yourself and trusted. A lot of people's negative emotions comes from they're just so high strung and they've never integrated the success that they have. You know, they keep beating on themselves over and over and over again and they're not giving themselves any credit. And so if you feel like a lot of negativity, you probably also lack a practice of integrating the wins of taking a moment and taking a beat to celebrate what you have done. Because if you don't celebrate, how are you supposed to feel positive? And so many people don't have a practice at that. They only celebrate huge milestone achievements. But each day you can journal about what you did well that day and how you handled stress or struggle well that day. And you can give yourself that credit. And as you give yourself more credit, it's like building a bank account of positive emotions, right? I give myself a lot of credit. You make it through more difficulty and stresses and struggles throughout the day than you give yourselves credit for. You didn't freak out with your kid today. Give yourself credit for that. Instead of feeling like a bad mom all the time. You didn't snap at that co worker who was driving you crazy today. So your relationship would be good. Give yourself some credit for that. Good job. You were patient. Well done. These things, as we give ourselves more credit, we feel better for ourselves. As we feel better for ourselves and our esteem goes up for ourselves, the negative emotions don't knock us off track as much. Okay, this is the big one. You made plans and commitments, and you publicly shared them. You made plans and commitments. Remember we were going to talk about how to finish this year strong. Here it is. How are you going to finish this year strong? Don't leave it to me to answer that question for you. Make a plan. Make a plan. Set your commitment, set your milestones. Tell people what you're going to do. Execute, buddy. Get it going on. What is your plan for the end of the year? What are you doing? Like, if we sat down with my team right now and you look, it is smacked like, it's like, boom, boom, boom, boom, boom. That's what creates our momentum going into the end of the year. Like, we know what our calendar is. Bam, bam, bam, bam, bam. If you don't have that, you don't experience that momentum in life. And now you feel like you're just reacting or you're meandering, and those who are reacting and meandering are unhappy. That's where that negative emotion comes from, is when you're just, like, lost in a sea of indecisiveness. But that positivity and that progress comes from having a plan. What is the plan? To take care of your health, to manage your career well, to be awesome with your family and your friends. If you just had a plan on those three things, right? Your health, your career, your family and friends, in no particular order, and you just had some kind of knowledge of what your goals were, you'd immediately just having. The funny thing is, put that thing on a piece of paper, you'll immediately feel better. People, literally, immediately in psychological tests, they feel better the minute that they make a list and a set of goals, even if they don't move towards them. Just having a. Just writing it down and getting it out and seeing your future there in a positive way, and you will feel better. And then you take some action against this, my friend, you'll feel entirely different. Okay, number nine, you expressed yourself, listen to this. As a role model to others. If I parachuted into your life and I followed you, I took steps right behind you all day, and I was listening to how you were talking to other people. I don't want to just listen for positivity. I want to talk about, are you living as a leader? Is that a yes or a no? Are you living because either at some point, we are living as a defeatist, as a complainer, or as a role model. And we can't have all. We're in one bucket or another. And high performers own that role model mindset. When they communicate with people, they're communicating as leaders. They're taking responsibility for the energy that they have and that they bring into the spaces, and that's their job. They're not leading just by asking people to do things or leading by management or anything else like that. They're shaping the energy of the world by being a role model. They're being a role model energetically because they're choosing positive emotions and energy, but they're also being a role model because they're being supportive of other people. Because wouldn't you agree that role models are compassionate, thoughtful people? Well, if you agree, my question to you is this. Are you being as compassionate and thoughtful as you could with your coworkers? Are you being as passionate or compassionate and thoughtful with your wife, your husband, the kids as you could be? Because what happens at HPAs about day two, people start realizing that the people in their group deeply appreciate them when they speak from an authentic place and when they think from a speak from a positive, supportive place. This role model thing starts happening in the room. I don't even have to shape it. I don't even have to say the words role model. It just happens. Because the way that we're sharing and so are you living your life as a role model right now? Do you have a role model mindset? Because. Because listen to this. If we don't view ourselves as role models, how would we feel about ourselves? What's the odds that our negative emotions would take over us ultimately if we don't start seeing ourselves and behaving in ways that align with the role model mindset? Good food for thought. And last one, this is so important. You took some time to listen to positive words and guidance. Okay. You took some time to listen to positive words like you're doing right here. I hope that you're having a good time. I hope that you are appreciating, like, just having. Whether it's me or a podcast or an online course that you're taking to or a specific radio show or specific music. But what I want you to do is be listening to wisdom each day. An Oprah Winfrey podcast Super Soul Sessions. So if you listen to that podcast, there's a lot of wisdom on there, a lot of incredible interviews with some of the most influential people in the world. But talking from a place of spirit and wisdom and soul. And I listen to that and that makes me feel better. And I'm already a pretty happy dude. But listening to wisdom and at hpa, I'm not saying I'm just the guy on the stage who is imparting wisdom. It's that remember those groups. So what I'm trying to communicate to you is all these things that we did there you can do at home. From communicating positive and thoughtful things and inspiring things with your family, looking to the future, standing up, moving, taking deep breaths, journaling, thinking about life. You guys can do all of this. I know that you know you can do this. Thanks for being here with you guys. It's been a wonderful one with you know that every single day you can make the decisions to go out and do what you already know to be a high performer. I hope that this was a reminder of some of those common sense things you can put back into your life so that you can feel more extraordinary and that you can finish this year strong. You've got the practices, you've got the knowledge. Now do it every single day. Thanks, everybody for being here.