#86 Evening Routine | Recovery Secrets Series

Welcome to the Overcoming PTSD Podcast. My name is Brad Schipke, and this is the limited series called Recovery Secrets Daily Coaching. Now, these were private sessions that I originally ran as a paid coaching program, but now for the first time ever, I'm making all 100+ sessions available for free for all of you podcast listeners. And this series is over 100 days of practical strategies that have helped thousands of trauma survivors fully heal. So make sure to subscribe because I'm dropping a new episode every single weekday until the archive is complete, and you definitely do not want to miss it. So without further ado, let's dive on in.

All right, we're live here. Welcome everyone to our Recover Secrets daily coaching call. Happy Tuesday and happy August. I forgot to wish everyone happy August yesterday. We are in the 8th month of the year, which is so, so exciting. This year is flying by. It is awesome to be here with each and every one of you.

If you're gonna be joining us live, feel free to say hello in the chat box.

So that we can welcome you and engage with you throughout the session today, which is especially important because today we're going to run this session as a workshop. So we'll give everything a minute to connect up. I'll let Brad introduce what we're— Brad will introduce what we're talking about here and we'll rock and roll.

So welcome everybody. Great to see you bright and early as always. Today, like Kayleen said, we're talking about routines and it's going to be a workshop. So it's going to be a lot more interactive. We're going to want to— we're going to be asking you guys a lot of questions. We're going to interact with you guys a lot. So we want to hear from you. throughout this whole session today. And it's all about optimizing your routines, looking at your routine, see what's working, see what's not working, see what needs to be optimized, changed, fixed, improved, or removed so that you can get the optimal outcome. And this is something that we always do, even to this day. I mean, we're always looking at our routines to see what we can do better, to see how we can tweak it better, to fit us better. Because in the beginning, when you first make routines, you kind of just pick something.

Right?

You kind of just pick something, you throw it together. You're like, okay, I think this will work well for me. I think this will help me achieve my goals. Whether it's in healing or in fitness or health or helping you get a better night's sleep, whatever it is, we, we pick these routines and these actions to take and to develop into habits, but we don't really know until we do them if they're going to work for us or not. So today's all about kind of looking at that, reoptimizing it and relooking at it to make it work for you. You, that's for you.

Yeah.

And it's a great opportunity just to reflect and be like, are my routines working for me? Am I even doing my routines? Because I mean, that was a big problem for me is like I would set a routine and I'd be like, oh, this is the perfect routine. Right. I would never do it. So it was a good time just to relook at those things because something we always say, the only magic pill in healing is consistency, right? Being consistent with things. If you have routines, I mean, that's where the routines comes in and come in. But if you have routines that you aren't doing or you aren't being consistent with or can't be consistent with long-term, You aren't going to be as successful as you could be. You know, you're going to go more up and down than a more consistent rise up.

Yeah. And this is such an important thing to talk about. So we are going to run this as a workshop for those of you just joining us. Again, feel free to say hello, and we're going to be asking questions throughout the session here today. It's a really important thing, right? Like Brad said, that's what we say all the time. The only magic pill in healing is consistency, consistency, consistency. And that comes down to routines. And, you know, a lot of people when it comes to setting goals, when it comes to even doing things that they know will help them get to the thing they want to achieve, it's around New Year's, or it's on maybe a 30th birthday, a 50th birthday, a 60th birthday. You're not going to get where you want to go by only doing those things sporadically throughout a lifetime, or even really sporadically throughout a year. So we want to make sure we're dialing in and we're taking a step back to the day-to-day. Your success happens on a daily basis. Your success long-term, your health long-term, your relationship long-term—it happens on a daily basis. And I want that to be something that's exciting because a lot of things we work up to be these big, big things in our minds. If you want ideal, optimal health and fitness, that happens not—you don't have to think about years. You have to think about today. That happens today. That starts today. You maintain it. You build it. It all. Today, if you want a great relationship, that is today. It's today that creates the great relationship, and it's stringing those todays together to be consistent, right? But to make something that is fantastic recovery. Your recovery happens today. You basically heal from PTSD today. I want you to really like take that on as a mindset. What you do day to day, what you do in these moments, is what gives you the win. You don't get the gold medal and say, "Wow, I just like." I just earned that gold medal. You earned that gold medal for 4 years leading up to the moment where somebody put it around your neck. And that's the same with everything in life. It's the same with your relationships, your recovery, your health, your relationship with your kids, your finances. You earn that for years before the moment comes where it's actually there. I earned what the life that I have now many, many years ago.

But she earned it.

And I earned it. I really, really earned it. And it comes down to the routine. So, Welcome everyone for joining us here. Like I said, if you haven't heard us say this yet, we are gonna run this as a workshop here today. So we're looking for maximum engagement because the only thing that matters at the end of the day is, are you taking action on this? Are you taking action? So use this as an opportunity to take action right now, even if you're watching the replay, whether it's in the Facebook group or otherwise, comment, still comment, still engage with us, write it down, whatever you need to do, but take action on this. So welcome Lena, welcome Jen, welcome Lorena, welcome Joe, welcome Jeanette, welcome Lisa, welcome Larry. Great to have you all here with us this morning. Now, my first question to you all, not to you, I know you know the answer, to you all is, what are the 3 routines that we need to focus on? 3 routines that we need to focus on.

That's a big question.

We can bring this back to one routine at a time, and I encourage you to do that. But because we want everyone to get a lot out of this, we want to make sure that, I mean, everything we had to talk about here today applies to these 3 routines. But what are the 3 routines That are essential for recovery. Welcome, Mimi. Great to have you here.

The first one. I'm just kidding.

Gotcha. Nice. Mimi's got it. I need it fast. Hey, you are fast. Lisa. Nice. Nice. Jen. Awesome. Rocking and rolling here. Rocking and rolling. Larry. Nice. Awesome. Awesome. So our 3 routines.

Morning, evening, and healing. I did not copy off you guys at all. Did not just read your answers.

He cheated. Teaching it.

So, three routines essential for healing: evening routine, morning routine, healing routine. Evening routine to me is the tipping point for everything. It's everything. This is the routine. The evening routine is the routine that I literally reflect on every single day and every single week. It is something that I'm constantly working on. So I want to kind of start with that routine here today. So I want to ask you to reflect on in the last seven days, in the last week. How many times did you hit your evening routine?

And if you don't have one, just say, I don't have one yet. And just be honest and be like, I need to make one.

Or maybe you've made one and it's been zero. That's okay. There's no wrong answers here. There's no judgment. We're here to face whatever we need to face and work on it and get better.

Yeah. There's never judgment because it's important just to, to be honest, you know, where, where am I right now? If we're not honest with where we are right now, then we can't improve from that.

Awesome. We got 7s on the board here. 7s. That's awesome. Mine this week was a 7 as well. I do a recap every Saturday and I reflect on not necessarily entirely all my routines, but that's one of the things I reflect on is did I hit my evening routine? And the big question for anyone who didn't throw up a 7, right? Anyone who threw up a 6 or below, really, what happened? Why not? And we want to just take an opportunity to reflect on that. So even now, every now and then, there'll be a time where I do that Saturday recap and I reflect on the week, and I missed my evening routine. Then that means, for me, it means I got to bed late, and we'll talk about a little bit more there. And I want to stop, and that's my opportunity to reflect and say, why? What happened? Is that something that's basically going to get worse? Am I getting into a lane that I don't want to be in? Or was it just kind of like a one-off thing, right? Maybe it was a holiday. Maybe I decided to go out for for somebody's birthday, which happened a couple weeks ago, right? I went out for my mom's birthday, and so I ended up a little bit late in that routine, and that's going to happen, and that's okay. So no adjustment needs to be made. Now, if I'm missing 1 or 2 or 3 or more a week, we really want to reflect on that and say, why is that happening? What adjustments do we need to make to achieve that goal? All right, so what adjustments do we need to make to achieve that goal?

Indeed. So I would love to hear from Lisa and Mimi I would love to hear what, since you guys both put up a 7, you threw down a 7 this week, which is awesome. What would you recommend for other people who may be struggling with, you know, being consistent with their evening routine? What would, what would your like number one piece of advice or top 3 pieces of advice would be for helping people stick to that? I would love to hear that.

I think that would be a great, that'd be a great share. Yeah.

If you guys are willing to share, that would be awesome.

Awesome. Because some other people here sharing like, okay, we got it several times. I see a 3 out of 7, not really having a routine, and that's all okay. Okay. And so, I wanted to start with evening routine for a reason because these other 2 routines really kind of hinge on it. If you want a great day, it starts the day before, right? So, we have a saying, a great tomorrow starts today. A great tomorrow starts today. I am setting myself up for tomorrow tonight.

Okay.

And so, each night, 6 PM is when I wind down. And so, 6 PM is my moment to say, hey, listen, the day is coming to an end. That doesn't mean I like stop and like put my PJs on and crawl into bed, but it is just an indication. And this is what works for me. Hey, it is time to start to wind down. Do the last couple of things you need to do. Go for a walk, go for a run, go like time to go and meet that person for dinner if you were going to do it. And 9 o'clock, I want to be in bed before 9 o'clock. So, if I'm in bed before 9 o'clock on the dot, Mm-hmm. I've achieved what I needed to achieve in regard to that evening routine. Anything after that, that's a miss, that's an X. And so I do this binary. Did I get it or did I not get it? And there's no in between. 901 means I missed it, right? And so I schedule things around that. But 6:00 PM is my time to say, hold on, what else do I have to do? How do I need to wind down? What do I want to do tonight? Maybe Brad and I want to have a date night or we want to go out, or I'm meeting someone, whatever it is. I want to go for a walk on the beach. Doesn't matter. That's just my time to say, hey, just so you know, the day is coming to a close. That's all that it is. That's all that it is so that I can adjust whatever I still need to do left in the day or finish the project that I'm working on accordingly to make sure that I hit that bedtime. And really, for me at this point, the bedtime is the only thing in my routine. That's it. It's just get to bed before 9:00 PM. That's all that needs to be done there. Now, in recovery, it looked a little bit different and it was make sure I was practicing, you know, the recovery toolbox tools. Make sure, I mean, at some points it was my processing routine was also part of that evening routine. And so there were different things that I did in recovery that I don't do now, but that's how I determine a check or an X. And I literally do that each day.

You also been doing quite a bit of reading.

I do a little bit of reading.

A little bit. Yeah. Yeah. I've noticed that. Well, we have some really great, this is a great piece of advice. Mimi said integrate it into a pattern at night, right after supper. So integrating it. Into a habit or something that you're already doing that can act as a cue to start that nightly routine. I think that's an amazing, amazing piece of advice because you're already, if you're already having dinner, you know, let's say like for you, like 6 PM, you can start to wind down and that can be the beginning of your evening routine. So I think that's awesome. And Mimi says, I have to say, I eat supper late.

Yeah. And that's okay. That's okay. Yeah. I love what you're sharing here, Lisa. I make calls by 7 PM. I say goodnight by 8. I journal and listen to positive content and go to a quality night's sleep, right? And so I love what you have set up there. And these are people who have had success at the very least in the last 7 days, and I know a lot more than that, with hitting that every day. And so what I'm seeing here, Lisa, and also Mimi, is just like my 6 PM thing. Lisa, for you, it's I say good night to these people who are on these calls by 8 PM, and then I kind of do my, my wind-down thing. And basically at 8 PM it sounds like you're done, and then it's kind of you time. And so same thing, Mina, you're using not necessarily a time, but dinner. You're using a cue to say, hey, after dinner, that's my, that's my either my me time, my wind-down time, whatever it is you want to call it. So dinner is the cue for me. 6 PM is the cue for you, Lisa. It looks like 7 and kind of 8, but 8 PM is the cue, like, okay, the day is done.

I like that.

Done with the day. And I love that feeling. That is such a good feeling to just— I will literally do that when I'm done with work. I would like just wipe my hands off and just say, I'm done with the day. That was great.

Those are great, great pieces of advice right there. So, Kayleen, what would you say would be like the number one thing to help you stay consistent with? Because it's all about consistency with your evening routine.

Well, here's the honest truth. I work with Ryan on this.

That's why I was gonna—

Yeah, I know. So I work with a coach on this specifically because, well, you all know Ryan. If you don't know Ryan, Ryan is our community now health and wellness coach, and he did a session last Monday, and we work together personally as well. So, I do fitness workouts with him as a group, and then we work together one-on-one. And that's one of the things that it's not necessarily that I struggle with, it's that it's important enough to me to make sure my foot stays on the gas. And so, what we'll do at the end of each day is I'll basically send a checklist of The 5 things that are important to me, at least right now, that I want to work on and make sure that I keep my foot entirely on the gas and just basically show him like, hey, I did these things, and then you check them off. And then at the end of a week, I'll go and do a recap with him. Hey, for these 5 things, I got this one 5 out of 7, this one 7 out of 7, 7 out of 7, whatever it is. And most of the time, those numbers are really high, right? So it's not necessarily that it's They're areas that I'm struggling with, although there are times where they kind of can start to fall through the cracks. It's that they're areas that I want to make sure my foot stays on the gas with, and that's just kind of a level of accountability. So in lieu of an alarm at 6 p.m. for me, he texts me at 6 p.m. and he says downtime, right?

Or sometimes he'll send a video. So consistent.

Him and his wife, like in the video, like. Saying like downtime, downtime, whatever. He's known that wasn't right, which was super funny. And so he's basically my alarm in that regard. And one of the things that we do for accountability is he can see when I read his texts. He's the only person like that. Yeah. Right. Right. Read receipts. Exactly. So he can see that. And then he makes me get back to him as soon as possible. Otherwise he harasses me. So he's so good.

I could, I, I, I could not do that. He's, I could, I'm, I would not be a good, like accountability coach.

You would forget.

I would just forget. Yeah. I just set an alarm and send you a text at that alarm. But then to me, I'm like, I don't want to do this.

So that's, to me, that's something that I do. Now, you don't necessarily have to work with a coach on that, but there are different things that you can use as backboards for your routines. Alarms are a great thing to do. Alarms are an awesome, awesome thing to do. So in lieu of Ryan texting me at 6, I could set an alarm at 6. That is my wind down alarm. To say, hey, here's what time it is. And that's really all that it is. Here's a reminder. Let's start to wind down. Let's start to put our work things away. Whatever it is that we're working on doesn't matter. Even if I'm hanging out with friends, it's an indication on a weeknight. It's an indication, hey, start to think about basically your exit plan. Start to think about how the rest of this night is going to go to ensure that you reach that goal of bedtime.

I think that's great. And just to throw it out there again, like 90% of your life, you didn't have accountability. Coach, right? Yes. It's not a necessary thing, but I also think it's important because it can be it can be that little extra tweak and to know that you know the best of us still use it. Yeah. Like like it's still a tool to help you to stay on track and to stay super consistent is having the outside perspective. Someone that also there's different levels of accountability too because Keelan coaches or does a boot camp. So like a workout with Ryan every every morning. So there's another level. It's like oh if I didn't answer your task, I'm I'm seeing you in the morning. And he's our land. Yeah, we read that.

So, you know, every now and then, because we were sick for a number of weeks this year at the beginning of the year, and I just wouldn't basically answer my phone and be like, I know where to live, you know. So, but it's not necessary, and that is an important thing to hone in on too. That's because I want to keep my foot on the gas and I want to keep it pressed down as hard as possible. And it's because we're all human beings, right? But I got to my full recovery without anything like that. Because that independence is also important. This is a bonus because it takes the low percentage of time where I would be messing up or missing things, and it reduces that even further. So that's important to kind of hone in on too. And there's nothing wrong with, of course, getting that more help, but I, I don't want that to be like a dumbbell magic fatter thing.

Yeah. So that, so I was just gonna say, so that's a great intro to eating your peanuts. I think now we need to move into Like really solidifying it for people. So we had a few people right now who said we didn't hit it every week, which is totally fine. Joe, 3 out of 7. Larry said, Jen said several evenings. Larry said, you don't have a consistent one. Lorraine said, don't really have an evening routine. So those are all things that you can look at right now. Like ask yourself what, what has been preventing me from being consistent, right?

And I also want you to reflect on, and I want you to answer this question for those of you who didn't get 7s this week. I want you to reflect on what am I willing to do, right? And so Ryan talked about this last Monday, and I just, I love the, the term willingness. What am I willing to do right now? My routine consists of one thing, and it's hitting that bedtime. That's basically it. And eating a dirt plate, taking a bath.

Very easy to remember.

So one thing, and you can work off of that. So you can say, okay, I want 5 things in my routine. I want to read a little bit. I want to go for a walk with my dog or my partner. I want to do a Recovery Toolbox tool, and I want to journal and do my Unbreakable Planner, and I want to get to bed before 9:00, 10:00 PM, 8:00 PM, whatever your thing is. You can pick one of those things, right?

Get started. Yeah.

One of those things. So just focus on getting the bedtime right. And so if you want to get to bed at 8:00 PM or 9:00 PM, let's say we'll use mine as an example, and you have an alarm set for 7:00 PM, but you're still missing that 9 PM, maybe you want to move that alarm back sooner, or maybe you want to adjust that alarm in either way to cue you to try to get to that ultimate goal. And you can start with just that bedtime. And then, once you start to have just that bedtime going, now let's say, okay, so let's add one recovery toolbox tool. So, one relaxation exercise before bed, right? And so, I actually have a buffer in my routine, and I am realizing this now, and this is just something that I do.

I do.

On my recovery journey, I want to be in bed before 9 o'clock, but I want to be asleep before 9:30 or 10 o'clock. So I actually have 30 minutes basically to play with. And so when I was recovering, or when I was still healing, it was Recovery Toolbox tools, or maybe it was journaling, or my Unbreakable Planner, gratitude, stuff like that. And really just close my eyes basically by 9:30 to ensure, like, guarantee is 10 PM sleep. So that's something I didn't even realize that I did build beforehand. But you can work off of one thing at a time. So I would work backwards from that bedtime. Let's get that bedtime rocking and rolling. And then from there, now let's add a recovery toolbox tool or relief exercise. And then from there, now let's add some journaling. Whatever it is that you want ultimately in your routine, you can set a vision for that, but then just work backwards. What are you willing to do right now? Okay. The routine can just be getting to bed on time. That's it. It's all you have to do. So capable of doing that. And then we can work backwards from that.

Yeah. And why is it important to get to bed on time?

Well, you want to regulate your sleep, especially with PTSD. You, you want to regulate what's going on during the night. So especially with PTSD, but just in general, always, you want to have hard sleep and wake time. So we did an episode or a session on sleep optimization. I want to say pretty early on, and we talked about what goes on during the night and why those hard sleep and awake times are really important. And here's the summary of that: your brain is releasing chemicals at certain times to help you either fall asleep or wake up. When we keep our brain guessing, those chemicals are all out of alignment, okay? And our brain is releasing the wrong thing at the wrong time. So when you're trying to fall asleep, your brain is wired and ready to go. When we're trying to wake up, our brain is like releasing the chemicals that's like, it's time to go to sleep. And so that's just generally very confusing for your brain because your brain is trying to help you at the highest level. Now, we want to get that consistent, and it might be uncomfortable in the beginning. This might mean you wake up and you're exhausted a little bit while you're regulating. Just like getting a young child into a sleep routine or a dog, a young dog into a sleep routine, It can be uncomfortable on either end, meaning you might not be exhausted when you go to bed, and you might not be jumping out of bed when that alarm goes off to get up. But you need to stay with it in order to regulate. And that regulation is important because a lot of what we're doing in everything that we do in regard to healing and recovery is we're changing the structure of our brain. We're processing. There's so much— we're asking so much of our brain. And our brain needs that rest because what happens when we sleep is it continues processing. So we do a lot of work during the day. We do a lot of work when we're actually doing our processing routine, which we'll talk about in a minute. We do a lot of work when we're doing our mindset stuff. There's so much work that we put in. Our brain continues that work at night. It continues to work for us. So we set it up, we give it all this information, and then while we're fast asleep, which is awesome, our brain is hard at work continuing to work on basically what we worked on that day and continuing to rest and heal and repair and actually make those changes that we're practicing during the day. So if you don't have good sleep, it's not that you're not going to heal and it's not going to happen. It's just we want to set our brains up for success at the highest level. We're asking a lot of your brain, so we want to make sure that it has what it needs.

Yeah.

I mean, there are so few things that it needs. It needs rest and it needs water, basically, you know, and to not do damage to it. But it will do so much good for you. So those sleep and wake times are really, really important, which is why we want to start with the sleep. Want to start, or rather start with that evening routine, because the more that you get that sleep time right, more, more important that you get the sleep time really well. It's, it's important that you get both, but the more that you get the amount of sleep that you need, your body, the more your body will regulate to it, and the faster you're going to reach your goals in recovery. And the better you're going to feel faster. I mean, that's the bottom line. Even if you struggle with sleep problems right now, so if you, if you have nightmares right now or you wake up with anxiety right now, the more you stick to that, the more you regulate. And for those of you who have ever worked with small kids or young dogs, you'll know that it's, it's really chaotic in the beginning. But the more you press on that, the more that you get them into the routine, the more that you, you really basically stay disciplined with it, all of a sudden then it's— It's like clockwork. Did I answer your question?

No. Yeah, of course. Sleep is so important. It just, it like your brain is making so many connections if you're processing. And if you're not intentional about the time that you're going to be sleeping, I know this firsthand. If you're not intentional about it, it'll be, it'll be erratic. And then you'll have that really strange, your body won't be, your body won't be regulated. You'll have this very unpredictable sleep. And you know, it's been like magical for you. Like, I remember like seeing you with like nightmares. I mean, you're just a very extreme example where now you sleep through the night every single night, like a freaking rock. I've never seen anybody sleep so soundly. But if you're not intentional, it's not gonna, it's not gonna happen. So I think for those of you who aren't, haven't been consistent, I would say that should be the one thing.

I agree. And I was going to ask people to share your one thing. If you already have that rock and roll, add something else. But What is your one thing? Pick your time right now. Pick your time. And if you can, and this is totally up to you, you can set up your time like I set up my time. This was really helpful for me because it basically guaranteed that I had a net, that I always had that routine. In bed before 9:00 PM, and that gave me 30 minutes, you know, shutting my eyes before 9:30, which guaranteed me to be asleep before 10:00 PM. And so I basically have an hour of buffer. I want to make sure I'm asleep by 10:00 PM. That is my buffer. So, in bed by nine guarantees for sure I'm going to be asleep by ten, eyes closed by nine thirty. So you can you can do it like that, right? So you can set up a buffer if you need to, and also if it works in regard to your lifestyle. And one more thing I want to say about sleep is the better you get at this, it's going to continue to get better for the rest of your life. It's going to affect a lot of different areas. It's going to affect your just your overall health and wellness. But it's going to affect your focus. It's going to affect your motivation, your confidence. It's going to affect the way that you exercise, the things that you can bring to your exercise routine, of course your mental health and everything we talked about there. But I'm at the point now in my life where almost always— now, I'm still a human being, but that alarm goes off and I'm, I'm ready. I'm ready to jump up. I'm ready to go. I'm excited to go. And that's the energy you eventually create by first going through that hard time and getting that regulation right.

Yeah.

So in the way that you have your schedule set up now is like you get about 8 hours of sleep, solid sleep every night, even though you wake up at 4:50, right?

Does that matter? Yeah, probably.

I think so. Just about 8 hours.

Yeah. Yeah. Just about.

Yeah. So that's what I would say too, for, for everybody who's been inconsistent, determine like if you have a set wake up time, like you have to wake up for, for work or whatever it is, or you have a morning routine, but you have that all set up. Work backwards, right? So you want to, when, like, when do you want to wake up? Minus, you know, everybody's different between 7 and 9 hours is what most people recommend. So I'd go right down the middle, 8 hours. And then, so if it's, if it's 5 o'clock, right, then it would be, you want to be asleep, asleep by 9, right? That's how it goes.

Yeah.

5 o'clock, want to be asleep by 9. And then you also wanna add a buffer to that. When do you wanna be in bed? Right. So what you want, I would recommend, right, is picking a bedtime and a sleep time. When do you wanna fall asleep by? So, and those are different. Like, when do I wanna be in bed? What time would I, would it be ideal for me to like fall asleep? And it's not like you need to fall asleep exactly at that point, but that's what I would kind of calculate in. For, for you guys. So, and I would recommend you guys putting in the, the comments box as well. It's like, what is my, what is my ideal fall asleep time that will allow me to get 8 hours of sleep? So what is that? The ideal sleep time. And then what is my in bedtime where I have to be in bed in order to fall asleep by that time? And then even before that, you can set another buffer. That's what I like.

And that could be your wind down alarm.

So like, I like, I like a wind down and then you're in bed and then you can relax. You can read a book or you can just do some relaxation tools and just keep, kind of keep it free flow in the beginning. And then fall asleep. So those would kind of be like the 3 things, right? For someone who doesn't have a routine in place or who's inconsistent, that would be the place to start. So wind-down time, bedtime, sleep time. And Lisa, love it here.

That's perfect. That's perfect. Right. And so when you can kind of create these buffers and think like this, here's the reality. Now, for those of you who haven't seen sleep optimization, I encourage you to Or I know, I think, Larry, I saw you say that's the next chapter in the book that, that you're, you're going to be reading this week. I encourage you to. But one of the things we talk about is no electronics, no TV, no phone, nothing like that in the room. So if you're following those optimization guidelines in regard to environment and you get yourself into bed, into bed at 9:00 PM, there are very few things to do.

Okay.

You're going to read a book or you're going to journal or you're going to fall asleep early, which is not necessarily a bad thing. You're still going to be able to have that regulation, and you're going to be doing what your body is, is asking. You're going to do a Recovery Toolbox tool, maybe a visualization. Again, very kind of limited options in regard to what are you going to do with that, that buffer time. So if you just kind of put yourself in that environment— environment is so important— if you put yourself in that environment where now you're in bed, now you're in that mode, and again, there are very few things to do. Eliminating phones and Televisions, all sorts of stuff like that is a separate conversation, but still an important thing to think about. So that's in regard to evening routines.

I think we should just focus on evening routines and then the next 2 weeks we focus on the other ones and kind of make it like a little bit of a challenge. Like, can you hit it for 7 days?

Oh, I love that. Okay. I love that.

So, because it's, it's easy to get overwhelmed. Then for, for those of you who have been inconsistent with the evening routine, if you can just be consistent with your sleep time for the next 7 days, that'll be huge. That'll be huge.

And Larry, I saw something that actually reminded me. So Larry sharing, I had a habit, I have a habit of late night shows after evening news my whole life. It's tough to change. So when we have a habit like that that we want to change but is like quite literally habit, it's going to be rope, right? You're just gonna automatically, you're gonna find yourself, the TV's gonna be on. Couple things that we can do, but my challenge to you, Larry, is You don't have to get into this mindset of, I have to give this up forever. That can be over long. But my challenge to you, Larry, is to not do that for the next 7 days. That's it. That's all you have to think about. After 7 days, you do whatever you want. My challenge to you is not do it for the next 7 days. And part of this, and I think this can be really important in regard to habit change, especially just building the belief, is just to prove to yourself that you can. Just to prove to yourself that you can. Because once you have that, you're going to be able to see, hey, If this is something I want to change, I can change it because I've proven that I can go without this, that I have done a different routine for 7 days. Larry, maybe you've ever been on vacation or traveling or something like that. And I know when we travel, we try to pick places without TVs or anything anyway, but never ever do we ever turn on a TV. I mean, we don't even have a TV in our house, but never ever do we turn on a TV. But also when we travel, our routines are a little bit different. Just because we're in a little bit of a different environment. And so even when we used to watch TV, and we used to maybe watch TV and movies every night, when we would travel, when we would go on vacation or stay somewhere else, that immediately dropped away just because of the environment. And I remember a couple times, and this was important for me later in my life, reflecting on like, wait a minute, we went away, maybe we went skiing with friends, or we went to like Mm-hmm. my mom's cabin, which doesn't, doesn't have a TV, doesn't have Good service, stuff like that. And we didn't watch TV for the five days that we were here. That was awesome. It was so fun. It's just so filling. It's such an adventure. And that was just a reference for me to say, "Hey, I can go without." I've proven to myself that I can go five days without, and that's just in a different environment, right? And so we can also change our environment. But that's my challenge to you, Larry. If that's something that you want to change, and I encourage you if. You're struggling with sleep and you'll see some of the things we talk about when you read that next chapter to eliminate that. And my challenge to you is just for 7 days, just start with 7 days and then go from there.

Yeah. And this, the chapter on sleep optimization is going to be awesome for you. It's awesome. Yeah, it is. It's incredible. Like it totally changed the way that we sleep, just to be straight up.

Even Shiloh sleeps better in our environment.

So he does. He loves it.

He'll stay with my parents pretty frequently these days just because they live on the beach and he loves sitting on the beach all day instead of sitting in the office. And when he stays overnight there, he has them up at like 6:30 in the morning or 7 in the morning. Now we get up early, so that's not that big of a deal. It's not that big of a deal for them, but 6:30 in the morning, 7 in the morning, even if they want to sleep in, he has them up. When we have him in our environment and we choose maybe to sleep in on a weekend, He will sleep till 8:00, 8:30, 9:00. I'll sneak out of bed, do what I need to do. It'll just be like a lazy Sunday morning and he'll continue to sleep because of the optimization that we made and that you'll see, Larry, when you read the next chapter of that book. It's amazing how even for— you wouldn't think that, I don't know, I wouldn't think that it would matter for a dog, especially he has such a good internal clock. But in that sleep environment, He sleeps better, he sleeps longer, he sleeps more soundly. It's amazing. And he sleeps on our Tempur-Pedic, so that might help. So, think about your evening routine. Again, a great tomorrow starts today. So, our challenge to you is to pick what's that bedtime and what's that sleep time. So, let us know in the chat box there, what's that bedtime and what's that sleep time? And that's the challenge for the next 7 days. Try to hit that. Try to get a checkmark every day. Yeah. If you're filling out the Unbreakable Planner, you'll notice that one of the things at the bottom right-hand corner that we track is sleep and wake time. That's because it's important. It's something I, I still track my sleep time because it's important. Every single day I am saying, did I hit this? Yes or no. Did I hit this? Yes or no. Every single day. So it's something that is important enough for me even still to reflect on. So I want you to see how important that is. Not just for your recovery, but later on, and make sure that you're making that a priority. That's all you have to do. Did I get this?

Yes or no? So this is what— excuse me. Yeah, why not? We want to do it right. And for those of you who haven't done it already, Mimi put it in. I saw— who's the other one? Lisa put it in. Your bed— your bedtime, Sabine. Bedtime and your sleep time. That is the action for today, and that is your challenge. I'm challenging you Challenging you for the next seven days. So you want, and you can do this on a piece of paper. And I was thinking about making it just a quick worksheet. Bedtime, sleep time. Put that in the chat. Let's hear it. And then I'm gonna challenge you for seven days. And this is gonna be like a little checklist. Day one, day two, all the way down to day seven. Can you hit? Can you hit that one thing? If you can hit that one thing, just to sleep, falling asleep, getting it, or just getting into bed. At time on top. It will, it will really start to change things because you're going to start sleeping better. And at the end of 7 days, you're going to start getting into that habit and your body's going to start adjusting to that time. And you're going to want to start naturally falling asleep at that time. Your body's going to like, oh, it's time to wind down. It's going to ask for it. That's what I was looking for. And know that with habits and changing behavior, anything like that, it's Hardest in the beginning and it gets easier over time.

That's the big secret.

That's the biggest secret of habits. It's hard in the beginning. Day 1's gonna be the hardest. Getting to bed at that time, if you haven't been doing that, that's gonna be the hardest. Day 2 is gonna be the second hardest, and then it's just gonna get easier and easier and easier until it's automatic. But that's just the reality. And if you can anticipate that, you can, you can make it through there. And that's why I think a challenge like this can help you, cuz it can help you through that hardest part of kind of Change.

With everything. And I, I wanna press on that because it's so important. Addictions, bad habits, whatever you wanna call them, routines. The beginning is the hardest. It gets easier. It becomes instinctual. My routines now are instinctual. The, the reason that I work with Ryan is to ensure that they basically stay instinctual, but it just happens like second nature. And to make sure my foot stays on the gas because we're humans. So, like I said, we were sick for a number of weeks on and off at the beginning of the year. That's when routines can get out of whack, and that's when things can get kind of messed up. So, I was really grateful to be coaching with him at that time because immediately when I started to feel better, it was okay, foot back on the gas, right? And so, that's a benefit of that. But you want to just— I just want everybody to know that it becomes second nature.

Mm-hmm.

Becomes second nature. Now, if I wasn't working with Ryan at that time, My foot still would have gotten back on the gas, maybe just a couple of days after, a little bit slower than ideal, right? So it's not impossible. But again, the beginning is the hardest. And I would actually argue day 2 is the hardest. I would argue a lot of times when it comes to addiction, sobriety, bad habits, routines, day 1 actually tends to be easy because you're motivated, you're amped up. Then that motivation goes away, and then it's hard. And then day 2, day 3, it's like, why am I doing this? Absolutely. Right? And that's where it gets hard, and then it gets easier again. And it really does. It falls away in regard to effort. I promise you that. So I love these shares. Lena sharing 9:30 and 10:30. That's awesome. Mimi sharing, I tried 8:30 but ended up waking up at 4:00 AM, so I had to abandon that. It's all about adjustments. It's all about adjustments. My bedtime used to be 9:30, right? Just, just recently. It was just last summer where I was I'm always adjusting this. And I was like, I'm waking up a little bit more tired than I want to. I'm gonna— and this, Ryan and I worked on this together— I'm gonna chip that back 30 minutes. And at first it was like, I don't know, man, like 30 minutes earlier, that doesn't leave me as much time as I was having with my family, with Brad, and doing work, whatever it was. But it's perfect. It is literally perfect. And it is worth that 30 minutes at the beginning. So you want to be making tweaks as well, but Stick with it and then reflect on it. Stick with it, reflect on it. That's awesome. Lauren sharing, my desired bedtime is 11, 11:15. Sleep time is 5 minutes after because I fall asleep within minutes, which is totally fine. And Lauren sharing, if these coaching sessions go an hour, they finish at 11 PM in Australia, which is awesome. So that works out perfectly since your ideal or your desired bedtime is 11, right at the end of the coaching session, go to sleep. Good night.

And just like Mimi was saying, like you can tie, you can tie it to something that's already in your routine. And that can be a great thing to help you with, help you with that and help you get started with that.

So think about too, what kind of anchors do you already have? What are some things that you already do at night that you already do? What kind of things are there? Maybe you call a friend every night. Maybe you take a bath every night. That's for me for sure in the winter at the very least, like every single night it's at the end of the workday, it's a bath. Right. And so guaranteed that's something that I'm doing. I love Joe sharing and I don't even know if you're sharing in regard to this, but take the dog out. So there are certain anchors that you probably already have in your routine. Make dinner, go for a walk, read, watch a training, whatever it is. You have these anchors. You can build this bedtime and these cues. You can use them as cues to ensure success. And that's a great way to do it because you're, you're making tweaks to your lifestyle then instead of saying, well, I'm changing everything all at once. And we want to make little changes over a long period of time. And that's kind of the whole thing with consistency. We want to make little changes and then more little changes, more little changes. And, you know, people have said this before, but if you get 1% better every day, 1% better, I want you to think about 1%, 1%. That's all that we're, we're making adjustments for. If you get 1% better every day, you're 365% better at the end of a year. Of course, that's arbitrary, right? But that's what we're looking to do. Even if you get half a percent, can you get half a percent better? Yes, I know that you can. This is the adjustments that we're making. So even if you're thinking right now, like, you know, bedtime is great, but that's not my ideal evening routine, don't worry about that. We're going to get there. We're looking for half a percent. Let's focus on one thing at a time. Let's add to that.

Yeah.

Right? And I'm glad that you kept this focus today on evening routine. We'll add to it. Next week we'll talk about hair routine. Then we'll talk, or we'll talk about healing routine. Right? We'll add to it. So focus on just that bedtime. And then once you got that rocking and rolling, then focus on that relaxation before bedtime. Once you have that, you can add whatever it is that you want before that. Like continue to add until it is ideal, until it's perfect, or until it needs an adjustment.

Mm-hmm.

And then what you're gonna do here is instead of trying to change all at once and then not being able to, and maybe doing it for a couple days and then not at all, You're going to make these small changes, and you're going to be able to do this for long periods of time, if not literally forever, which is the ultimate goal. But you're going to look back in 3 months, and you're going to have made actual changes, changes to the point where you have that ideal evening routine, rather than if you try to change it all at once and get that ideal right now, in 3 months, you probably will still be struggling with it because it's this on-off, this seesaw. That we don't want instead of this gradual rise to what we're looking for.

I love that. That's what I'm searching for now is just like in everything, just like what's the, what's the gradual rise that will ensure success long term?

You should. She says it all. You should. You would love it.

Yeah. So how many people would like just like a challenge worksheet like this? I could like make a print off. I could make it and very quickly turn it into a PDF and put it in the, in the community. You guys are crushing it. This is great.

This is great.

Super proud of you guys.

This is action-based and this is going to change everything. The evening routine is the beginning of everything that you want in life. And I truly believe that. It took me a long time to figure that out. Even still, like I said, it's something I literally reflect on every single day. It's that important and it remains that important. I don't really reflect on my morning routine. Not really. I reflect on my workout because that's that important. But what comes first is that evening routine. That's the most important thing in my life that puts everything else into place. If I hit that, the chances that I hit my workout are 99, 99% chance I'm gonna hit my workout. If I hit my workout, there's a 99% chance I'm gonna hit my stretching routine. If I hit my stretching routine, there's a 99% chance that I'm gonna have an amazing day and I'm not going to experience pain throughout my life because I am keeping myself healthy and stretched out, which is something that I struggled with in the past. Right? So I'm gonna feel better. I have more energy if I hit those things, which means my workday, my to-do list is gonna get crushed. I'm gonna be more focused, more present with my family, my friends, my partner, in my work. Everything falls in place, but it starts, it starts with that evening routine. If you don't have that evening routine, it's not impossible, but everything else is can't see, can't see. So Joe sharing, I take the dog out at 9:30, wind down and finish my day at 10, bedtime 11:15, sleep time 11:45, allow for 8 hours of sleep. This is the desired routine. That's awesome, Joe. That is awesome. Awesome, right? And so what I love about our conversation here, which so many people miss out on, is we want to work backward. We want to work our schedule around our sleep. You want to work your schedule around your sleep. So your desired amount of sleep—for me, the perfect amount of sleep is between seven and eight hours, which my routine guarantees that I get. So I work backwards. I have to be up at. Before five o'clock, right? So it's four fifty. So I have enough time to take Shiloh out and make my my five thirty workout. So I work backwards from there. What's going to be ideal to ensure that I get to ensure that I get my seven hours is the most important thing. My routine allows for if I was in bed at nine o'clock and then immediately just decided to shut my eyes and fall asleep, that it ensures I get not only that seven hours. But 8 hours if necessary. Okay, so I want you to think about that. My routine isn't so tight in regard to sleep that it's like, okay, I'm in bed by 10 o'clock and I have to be up at 5. That's exactly 7 hours. So by the time you fall asleep, you're under that 7 hours. My routine guarantees that I get at least the amount of sleep that I'm looking for. I'm all jazzed about it today.

Jazzy.

So, Larry, yes, we do have an Unbreakable Plan of Rage. And we will get that for you.

Also, if you go to, I think it's overcomingptsd.com/toolbox, that will be all the resources from the book. And one of the resources is the Unbreakable Planner, which is free. It's just, it's just like a 30-day printout that you can print out, has the instructions and everything on it. Or if you wanted to go to Amazon, you can go to Amazon and buy a 180-day planner. You just type in Unbreakable Planner into the search bar and you'll find it. But either way, same thing, you can print it off or, you know, buy it like a physical Book of it, if you will.

So Jen sharing, having an accountability partner would be helpful for sure, and a checklist every day. I have everything on my phone reminders and check things off on my schedule as done. My regular bedtime is 10 PM, my regular sleep by 11. I shut down work by 9. Awesome. Gratitude's in bed, not always consistent, but most days. I would like to be earlier sleeping, right? So we can make an adjustment to that routine. Totally, totally. And you know, if right now you're like, Well, I'd like an extra hour, but that feels like a big change to my schedule. Let's chip it back 15 minutes, right? So let's just move that bedtime, that sleep time back 15 minutes, make that small adjustment, and then hit that. And then in another couple weeks or whatever it is, couple days, chip it back another 15 minutes so that you don't have to make this big sacrifice. Right now your life is built around that, and we can just make small adjustments to kind of Push, push things in a different direction. But that's awesome, Jen. I love that. I love that. And we don't talk about this a tremendous amount, but things that you track are things that are important to you. And we always say what you track grows. And basically what that means is you're tracking it. It's marked as important to you. You're focusing on it. So if it's finances that you're tracking, if each day you're looking at your finances and you're saying. How much did I spend? How much did I bring in? And every day you're doing that, you're going to be better with your budget. You're going to be more focused on bringing in— maybe let's say you work hourly or you work gig jobs— you're going to be more focused on, hey, I need to bring more in. Because you're more focused on it, you're going to have a better outcome. You're going to be working towards that ideal outcome. Same is true with your evening routine. If you sit down every day, call a friend and say, hey, I hit my evening routine yesterday, or I hit my evening routine today. And then at the end of the week, right, I do that recap with Ryan, and it's— I'm looking back on the week because I've checked it off or X'd it off, right? So I've either hit it or not hit it every day. And I go back through our thread and I say, okay, I hit it 7 days this week. Great. And that gives me the opportunity to say, hey, did I miss it? If I missed it, make an adjustment. But it's important enough to me to track. If I didn't track it, Maybe there was one day that I went to bed at 9:05. Now, if I'm tracking that, I know that's a miss. But maybe as the days go by, even if I'm reflecting on the weekend and there's nothing written down, I say, yeah, I got to bed on time every day, but I actually didn't, right? So tracking is an amazing, amazing thing that you can do. It's something that you can do in the Unbreakable Planner. We have that. But let Brad know if you want a worksheet like this so you can track this challenge at the very, very least. If not, you can track it with a sticky note, a whiteboard. If you have mirrors, if you have Expo markers, do stuff like that. You can just write Monday through Sunday on a mirror that you have. I have mirrors all over our house. Write it on a mirror and then each week check it off, do checkmarks or do an X. And then you just look at that every week and say, hmm, Tuesday I missed it. What was going on Tuesday? Can I make an adjustment? Or I missed it 3 days this week. Some adjustment needs to be made.

Mm-hmm.

That's great. Lisa's sharing, I'd focused initially on building an efficient and effective morning routine and learned ever so eventually that tomorrow's success starts the night before. I don't know what it is. I don't know why it's a, it's a big secret, but it's, it's really powerful when you get that evening right. It's almost like it's not unnecessary to have a morning routine because it's still going to optimize you for the day. But it, you're, if you hit your evening routine, everything you want to do in the morning is just, it's going to fall into place because also part of your evening routine, which I didn't mention because it's become so much of a habit that I don't even think about, just setting yourself up for success that next morning. So I lay out my workout clothes, I fill my water bottle, make sure that I have whatever I need in my like workout bag to bring the next day to my workout, make sure my shoes are at this season dry and in the right place so that I can slip them on and kind of hop out the door really quickly. So, the evening routine sets you up that next day. And, I don't know why that was such a tough thing to learn, why you never heard about it, and it had to be something that we stumbled on.

Mm-hmm.

Attention or quality sleep is the most important thing for everything else to happen. So many benefits of sleep. If you just Google benefits of sleep, you'll see how important sleep is. Larry's sharing the toolbox link is broken.

Yeah, I'm gonna look into that.

I thought you were just maybe done with us. Nope. Brad's done. He's, he's gonna text his friends instead of hanging out with us. So if you have any questions about what we talked about today, feel free to get them in the chat box. Remember, your challenge for the next 7 days is to hit that bedtime and sleep time. Hit that. Most importantly is the bedtime, right? If you hit the bedtime, you're gonna hit the sleep time. So to hit that bedtime. So right now on a piece of paper, or Brad will make this. If you'll make this, but right now, super simple to make right now on a piece of paper, write down what is your bedtime based on your desired sleep time. And that's your focus every night for the next 7 days. You're so capable of doing that.

So lately it works for me, but I'll, I'll put it, I'll put it in the, the comments section below.

Joe sharing small amount of shift is a good thought. I've done 10 minutes a week when I've done 10 minutes a week when the time change is coming up. So it's always a good idea to make small shifts, right? And whatever, I'm, I'm not sure exactly what you're referring to in regard to 10 minutes a week, but regardless, 10 minutes a week is better than no time a week. And you can always adjust that and build off of that. She's also sharing, I like the idea of a way to track the challenge and maybe a thread for accountability. So I'll make a thread for accountability so that we can track this challenge. And each day, maybe instead of, right? So what I do as I'm laying in bed is I'll send a text message with the checks, or in some cases the Xs for the things that I'm focusing on. And so you can do that same thing as you're laying in bed, click onto that thread in the community and just put a check or an X. And then you can go back after our 7 days and you can look at your Comments on that thread and say, okay, I have 7 checkmarks, or I have 5 checkmarks, or 3 checkmarks, and then make adjustments from there. It's awesome. Good idea, Joe. Oh, oh, that's what you're talking about. So Joe's talking about, in that, in regard to that 10 minutes a week, shifting that bedtime either way, or shifting any time or anything either way, in order to get to your ideal outcome. So I think it was Jen, we were talking about shifting a bedtime back, right? Getting to bed earlier so we can get to sleep earlier. Making that shift 10 minutes, 15, whatever it is, even if it's 5 minutes, just shifting that back gradually until you get to that point.

Awesome. Glad it works for you, Larry. And that's what I did in the beginning when I like, I couldn't wake up early, like comfortably. I remember like when 7, 7:00 AM was uncomfortable. Like I got into a really bad rut and 7:00 AM was hard to get out that. I just, Start chipping it back further and further and further. Yeah. Big part of it too is mental.

We can put pressure on ourselves, I think, in regards to this as well. And I think at that time too, there was so much pressure. I used to put so much pressure on my routines to the point where, yeah, I thought that they had to be perfect. And if they weren't perfect, and even if they're like 99% perfect, then well, the day's ruined or tomorrow's ruined or anything like that. And keeping them simple is the way to keep them consistent. And the consistency is more important than anything else. So if you're putting pressure on your routines, strip it back to one thing. One thing in evening. We're not talking about this today, but one thing in the morning. One thing in regard to your process. Strip it back to one thing. Build from there. You don't have to move mountains overnight. You're not— you don't have to heal overnight. This is literally a journey. And one of the cool parts about this journey and the reason that we do it like this Is you're building a lifestyle. And it's a lifestyle you're building, an overall healthy lifestyle here. And that lifestyle is going to get you through full recovery and far, far beyond it. So you have the opportunity in building this lifestyle not just to fully heal and fully recover, but become the person, a person that you're proud of being, the person that you're meant to be, that you desire to be, to achieve the goals that you have in life. So it takes you far beyond full recovery. But it's also going to bring you to full recovery. And that's important. So when I say we're building a lifestyle, it's not going to take you a lifetime to heal from PTSD. It's not. And there are things that you're going to do in building this lifestyle that you won't do forever. I don't have to do any more processing. I don't have to do any more relief tools or a lot of different things that we talk about in the book. I don't have to do the butterfly hug before bed anymore or progressive muscle relaxation. But I still have that evening routine. I still have my morning routine. I still have my mindset. I still practice gratitude. Those are things that stick with you that help you become the very best version of yourself, or visualization that help you far beyond just recovery. So we're building a lifestyle around recovery, but what it ends up being is it gets you to recovery fairly quickly. It gets you to full healing. It gets you to full recovery, and then it takes you far beyond to be the person that you deserve to be, you desire to be. And helps you achieve all your goals. Love it. So amazing.

So so amazing job. Amazing job. Great job. You know, picking your bedtime, picking your your sleep time—that's where it all begins. And take a look out for the thread that Keelan's going to post inside the community. And each night, just put day one check or X emoji.

I was just gonna say I use those little emojis. Yeah.

So there's like a little green check. emoji and there's a red X emoji and be honest with yourself and just use that as an accountability. And if you miss it one day, you know, just go back and say, hey, I missed day 2 or like day 2X. And then put, hey, I hit it day 3 though. Day 3, check. Go through for, for 7 days, see what you got. We'll also make this, this into a little worksheet cheat sheet thing for the evening routine 7-day challenge. So you can also have a physical thing to print out as well. To keep track of, but you guys did awesome.

Yeah. Awesome. Awesome job.

This is where it all begins.

I'll post mine in there. Yeah. Going 7 for 7. That's what we're aiming for. All right. So amazing job with everything here today. Every, oh, there it is, Lisa. There's the checkmarks. That's the checkmarks that I use. I love that. Amazing job with everything here today. Fantastic work. Again, great job picking those, those bedtimes, those sleep times. Making adjustments, focusing on one thing that's going to help you tremendously. You're going to prove to yourself that you can do this, that this is possible, that it's going to feel good. You're, you're, you will start, you will get the positive feedback in just these 7 days. You will. If you do it for one day, not necessarily, but you will get it after these 7 days of working towards this goal. It's a very, very worthwhile thing to do that. Any final words?

That's it. Kayleen will put the worksheet in the thread as well as below this video in The the platform as well. So if you're looking for for that sheet after we build it, that's where it will be. But that's it. Great job today, Austin. Oh, we'll see you tomorrow.

We'll see you tomorrow bright and early. Bye, everyone.

See you guys.

Hey everybody, thank you so much for listening to this podcast. If you want to learn more about how you can coach with me directly, there's a link in the description you can check out. There's absolutely no pressure. The main thing is I wanted you to get value from this episode here. But I hope you have a fantastic day, and I'll see you in the next one.