Monday Coaching Call Facilitated by Tracy Think Feel Act Cycle Jul 28 2025 1

Good morning. Hey, Anna. So good to see you. Hello, hello, hello. How are you? Good, Good.

Oh, here we go.

Hi, Anna. Hello. All right, let me just keep letting people in.

How's everyone been?

Pretty darn good.

Good. Good to hear.

How about you?

Good.

You're back from your trip, I see.

I am. I'm swiped out. I still have jet lag.

When did you get back?

Thursday night. Very late. So. Yeah, so I'm trying.

It was.

I guess it's 13 hour difference, but it was fun. It was different. It was awesome.

Yeah. And you got to see your son, right?

I get to see my son. That was an adventure.

I feel like we might have some coaching in our future on this. Yeah.

You know, actually. Yeah, yeah. And I'll have to not have the hubby around to hear me either.

Yeah.

Awesome. All right. Still got more people in the waiting room. Oh, heavy. All these people. Morning. Good morning.

Oh, look at all these people.

I know. That's what I just said.

It's awesome.

And it's bright and sunny. We had, like major storms here last night. Holy buckets. It was raining something fierce last night. It was so crazy. And now it's bright and sunny. I'm sure it's a little sloppy out there, but Gracie says hi, everyone. Welcome, DWG guys. All right, I'm sure we'll have more people filing in here, but we'll go ahead and get started. Thank you for being on time. Okay, so just as a reminder that this call is why can I get this? This call is our reset call and it uses the tool of the becoming self made planner. This is a goal planner and it's a daily planner. So this is meant for anyone who wants to feel more organized going into their week, wants to feel more productive day after day after day as they progress towards their goals. It's for the people who maybe are like, I don't even know what my goals are. I am just running at such a fast pace, I don't have time to figure out what it is that I want. This planner can really help you with that because at the beginning of it, we have a focus wheel that helps you better understand the areas of your life that you're least satisfied with. So a lot of you on here, especially like the DWG community, they know what their goals are. They want to change their dating life. But there are other people in here that maybe want to change their finances or their professional life or their social life or their health and wellness. Maybe you have multiple things in your life that you're A little less than satisfied with. That's okay. You have to know how to, like, pinpoint what exactly it is that you're going to work on and how to progress at a very, like, steady and committed cadence without having that understanding. It feels very chaotic, very frustrating. It can feel very confusing. So this tool is meant to really help you understand what it is that you want, why you want it, and to hold you accountable to progressing towards it. This call is also a tool. We invite you every single Monday to show up here, regardless of what community you're in, regardless of what goals you have to really reset. Every single week, we have an opportunity to reset. We can reset feeling very motivated. We can reset feeling a little in the dark. Like, this call is great for, for you to come regardless of how you're feeling and to really be held like and supported through resetting your week. So it's all about intention. So we literally start by asking ourselves, what is it that we want and why do we want it? It is probably the most important decision you can make every single day. What is it that I want from the next 10 minutes, from the next 10 hours, from the next 10 days? What is it that I want? Ask yourself that. And I'm just going to pause because I see a couple of you, like, nodding your head. It is such a good question to ask yourself. Slow down and give yourself the gift of answering that question. What is it that you want from today? What is it that you want to get from this call? And now answer the question. Why? Why is that important to you? Maybe you're wanting to just feel a sense of calm, a sense of control. Maybe that's why you came to this call. That's a great reason to come to this call. Now ask yourself why? Why do you. Why are you looking to feel calm and in? Maybe it's something more tactical. Maybe it's an upcoming meeting with your boss. And maybe you really want your boss to respect you, to recognize the work, the hard work that you've been doing. Maybe you are wanting to prepare for an upcoming date. What is it that you want? You want to feel prepared? You want to feel respected? You want to feel confident? Now ask yourself why? Why is that important to you? Okay, it's the best decision you can make every single day. Give yourself that gift. Tomorrow. I want you to wake up and ask yourself the exact same question. What is it that I want from today and why? Okay, Best decision you can make every single day. Now, the next thing that this goal planner does after it clarifies what it is that we want and why we want. Helps you make very intentional decisions about what it is you're going to do this week to move closer to what it is that you want. Okay. So we do that by first acknowledging that most of the time our goals just kind of hang out there. We have the same goals week after week after week or some iteration of them. Most of the time we're not setting really big, sweeping, life changing goals every single week. So one of the best practices is to look at last week, look at what worked about last week and what didn't work about last week. So I want you just to reflect on your past week and ask yourself what worked. And I want you, if you're working in the book, there's a, there is a page that starts off this whole exercise for the week, or it ends, I guess last week and it asks you what worked well this last week. And all I want you to do is bullet point. I don't want you to get super elaborate and detailed. I just want bullet points. What worked well last week. And I'm going to do this alongside of you. So I'm going to give you a few minutes to fill out this entire sheet. What worked well? Just bullet points, no drama. After you've answered that question, then you can answer the question of what didn't work. But I do not want you answering the, the question of what didn't work until you've come up with what did work and notice how your brain wants to go there. It's. I like to sometimes look at the past week, kind of peruse the pages. It definitely jogs my memory of things that worked and things that didn't work. Okay, and now after you have bullet pointed what worked, what didn't work, now I want you to come up with a simple strategy from those two understandings of what didn't work and what worked of what you're going to do different this week. Anybody want to share a strategy? I noticed as I'm kind of perusing these this past week, day after day after day, I'm noticing that a lot of the things on my to do list, not necessarily on my weekly intentions, but off the to do list, most of those things did not get done. And I realized it's because I really didn't even look at that to do list. I didn't do a very good job of transferring things from the to do list into my daily pages. So recognizing that this week I'm going to make sure every single day I'm going To look at that to do list every single day. So on the daily pages, where the box in the far left corner, bottom left corner says to do, in that box I'm putting look at weekly to do list so that it jogs my memory. Jen, what. What kind of strategy you come up with?

I have someone. Someone that I'm trying to like, control the situation. And so I'm gonna just really focus on not doing that. Like just kind of taking a step back and focusing on myself.

Yeah.

Not in like a mean way. Right. But I'm just gonna let them kind of act however they want to act.

Yeah.

And see where it goes. Right. Versus me trying to like control it. So I'm going to really be intentional about focusing on myself versus on them and what they're doing and how they're thinking and all of that.

Yeah. What is a decision or a thought that you can really practice when you get the feeling of. I'm guessing it's kind of a grippiness. Oops. I'm guessing it's kind of a grippiness that you're feeling when you. When you sense that need to control or is there a better emotion that you can put to it?

I think it's grippy, which leads to a whole bunch of other emotions. But grippy's the main one.

Yeah. Okay. So when you feel that grippiness, that gets to be the indicator. It's like, oh, timeout. Literally. That's all it has to mean is that, oh, timeout right here. It's that reminder. It's a gift. Because if we aren't reminded, we're going to go down that spiral. Just like you said, feeling the grippiness that then leads to all these other emotions. So we let the grippiness be an indicator. Just like the change oil light that comes on in our car. It's just an indicator that there's work that needs to be done. What can that grippiness remind you of? What's the go to thought that could be really helpful for you when you feel that grippiness?

I think just that it's normal to feel that way.

Ooh, good one. Yeah. Yeah. Because when you remind yourself that this is totally normal, you're way less likely to go down that path of like compounded emotions and thoughts. And this is normal. Creates a sense of empathy, creates a sense of compassion for yourself. Right. Those feelings lead to completely different behaviors. Grippiness and I don't know, any sort of self loathing that can be, you know, compounded. That leads to One set of behaviors that I'll just shortcut for you and tell you it ends in self sabotage. But compassion and empathy for yourself leads to a completely different set of behaviors.

Well, it really turns the focus on yourself in a positive way.

Yeah.

You know, typically like I'll feel it and then I'll either think, well what's wrong with me? Or I just get like bitchy.

100%.

Which I can't control what they do anyway. So.

Yeah, so that thought that you just came up with, this is normal. It's normal to feel grippy, like it's a well driven neural pathway. I have felt that many, many times in my life. Probably because I'm thinking I have to, I have to control this, I have to control them, I have to control all the outcomes, all the circumstances. Right. So when you remind yourself this is normal, that creates the compassion and the empathy for yourself that is worth capturing and I love helping my clients with on a daily basis. When we really like drill this down to what can we do every single day to make progress towards feeling more compassionate towards ourself? I would recommend event one, two and three especially for today. Create empathy and compassion. When it says event one, you can leave that blank, but what do you want to feel? Empathy and compassion. What believable thought creates that feeling? I'm human, it's normal to repeat old thoughts. Event two can leave it blank. How do you want to feel compassionate and empathetic towards myself? What believable thought am I going to create? I'm becoming someone who understands myself better, understands why I try to control things unintentionally. Event three, leave it blank. How do I want to feel empathetic and compassionate to myself? What believable thought creates that feeling? It's possible for me to learn how to not control everything. So when you decide, when you make a decision about a strategy that you're going to carry through in the week that that's what it looks like to actually be super intentional with how you're going to think and feel. And now those events. It could be your 11 o' clock appointment, it could be your drive home, it could be the dinner date that you have. Doesn't matter. You're practicing that thought about who it is that you're becoming and how it is that you want to feel. Because you made that decision at 9 o' clock this morning about the entire week. You could literally take that exercise and carry it through the entire week and it'll be absolutely life changing, I promise. Thanks, Jen. Any other comments? On that.

No, that's good, thanks.

Okay, anybody else want to share their strategy that they came up with? Just something simple. Doesn't have to be anything profound.

Can I share? I just want to hop on Jen's. So I was on vacation and I went with family and they made all the plans. So I feel a little bit out of control because I wasn't controlling the restaurants we're choosing. And a lot of the restaurants had pre meal, you know, like the pre meal. When you got there, you didn't choose anything. So I'm going to use that, I'm going to use what you just said. But Jen, because it fits me. Because I want to get back to what I was doing before I went on this three week vacation. And so I'm loving this. Thanks.

Yeah, you're welcome. Yeah. It's always really interesting to watch our brain, to be the watcher of our brain in unique situations, unique circumstances. In certain events, right? Like our brain will run on default. And when it's running on default, here's what it's doing. Scanning for danger. It's like, oh my God, I have no choice of what it is that I'm going to eat. Oh, the sky is falling and the world is ending. This is not fair. I should have a choice. I'm going to hate this all damn day. I'm probably not going to feel good, not going to enjoy it. I'm paying good money, right? This is what our brain sounds like. And it makes that particular event into this huge dramatic shitstorm because it just loves to do that. It's scanning for danger. And so we need to know, okay, when we think we're in danger, how are we feeling? Like out of control or act like a victim, right? We need to name it first off so we can catch it. So when we can catch it and be like, no, no, no, no timeout. I don't wanna feel like this. I know that feeling like this. We'll just keep running with this scenario. Feeling like this. Feeling like the victim shuts me down. And now I find myself sitting at a table of people I'm vacationing with, not talking totally up in my head, thinking about all the what ifs, not enjoying the moment that could be something really special, something really memorable. Because my primitive brain is on overdrive and I'm unintentionally letting it just stay in the driver's seat. So understanding what the emotion is that is created from that feeling or from that thought and is so incredibly helpful because you can then not make it mean Anything. Just be like, time out, time out. No, I'm not going to be in an unintentional state through this dinner. I'm going to actually be in the driver's seat, and I'm going to ask myself questions like, what's actually perfect about this? In Ana's case, in that moment, she might have thought, you know, it's a complete contrast to the way I'm used to living. And in seven days, I'm going to be back home making all sorts of choices that I love. And this tonight makes me appreciate the choices that I have. Or what else could be perfect about this? Well, I don't have to decide. There's going to be no decision fatigue tonight. I'm going to let everybody just decide for me what I'm going to eat. And what else could be perfect, huh? Might try something that I never would have tried. Who knows what that could bring, right? Like, just notice. You could be playful about it, you could be logical about it, you could be compassionate, you could be grateful. All the things you get to choose. And that's what I love about, like, our little bookmark or the front pages of the book that has the charts with all sorts of emotions that you get to choose from. Ironically, I think of it literally as a buffet. Like, if I was walking down the buffet at a restaurant, do I want a little gratitude? Do I want a little compassion? Ooh, how about playfulness? That's kind of fun. Why not be playful, right? Like, just sit and choose and then ask yourself, okay, if this is the way I want to feel today, because the choice is mine, which most of us don't have. Never been taught that. Like, if you leave with one thing from this call, you have a choice on how it is that you're going to feel for the next 10 minutes, the next 10 hours, the next 10 days, the next 10 years. You have a choice. It is not bestowed upon you. You have a choice. So you can look at this little simple bookmark, peruse it and be like, ooh, curious. Ooh, inspired. Ooh, confident. Joy, Resilient, clear faith. I want to feel faithful. Okay, you get to choose, guys. Under any circumstance, even under the most unwanted circumstances, like loss, grief, a diagnosis, you still get to choose. Doesn't matter what the circumstances, you still get to choose how you're gonna feel. That's what we teach here. And we teach it in a environment that doesn't have to be super emotionally charged. The whole reason why we teach this concept on something as insignificant, as neutral as a day is because I don't want you to only use this concept when things are at a 10. I want you to use this every single day. Like, even in the most insignificant events or circumstances, I still want you to be intentional about how it is that you're going to think and feel. That's actually when you really strengthen that muscle, the awareness muscle of how it is that you are feeling in the moment. The muscle of intention. You strengthen it when the stakes are actually low. When the stakes are high, your brain is in kind of a fight or flight, and it's really hard to learn new concepts. So we take something as normal, as abundant as a day, and we like exercise this muscle of being intentional, of deciding ahead of time how it is we want to think and feel, and we just take events. It could be lunch, it could be out for a walk with my dog, it could be recording a podcast, right? You could just get to choose your event that's happening at some point during your day. And you just decide, how do I want to feel? And then you decide, what would I have to be believing now? Believing, making that thought, Choosing a believable thought is key. We're not talking affirmations like airy, fairy, fluffy thoughts. That's not what this is about. This is about believable thoughts that create the feeling that you chose. This is how simple this formula is. You decide what it is that you want. You decide what it is that you would have to be thinking in order to feel a certain way that's going to actually have you taking action towards that. It's a formula that works a hundred percent of the time. But nobody teaches this. None of us learn this in our formal educational experience. But it's high time that we put this into practice. So I like to think of this reset call as like your gym time. This is like your moment of creating mental fitness or strong mental health so that you don't have to wait to feel confident. We're here training to feel confident every single day. So if for the men that are here, if you want to stop overthinking around women, or you want to stop tying your worth to whether or not she texts you back, this is where that shift begins. And for the women who are on this call, if you want to stop spiraling in overwhelm, if you want to stop outsourcing your power to your calendar, to your inbox, to the opinions of other people, this is where you take that back. It's as simple as showing up to this call, cracking open your book, and giving Yourself the gift of making some decisions, confidence, control. This is not anything that you're born with, it's something that you practice. We say we want growth, we want personal development. But what we often rehearse is self doubt, rejection loops, people pleasing and excuses. But showing up for this call and engaging in this mental fitness, it flips that it trains your brain to say, yeah, I feel off, but I still get to choose how I'm going to move forward. And that's what we're building today. One decision at a time, one belief at a time, one rep at a time. So we looked at last week, we decided what worked well and what didn't and what we're going to do different this week. Okay, so we have our little strategy. Now we look at the weekly intentions, which is just a way that we kind of come into alignment with our goals. So you can flip to the beginning of the book. You can, you can review what goals you've stated. Most of us know our goals off the top of our head. We don't have to go back and review it. We know what we're working towards. And so there's a place on this weekly intention sheet that says goal one, goal two, goal three, goal four. You don't have to have four goals for the week, but I don't want you to have more than four. So mine are really big buckets. Mine is the DWG community and the self madeU community. That's goal one and, and goal two. And then I have personal. So that's goal three. Those are the three that I've got for this week. So now I whittle it down. You can see under those boxes. It says actions to take. This is the place where you can kind of brainstorm what are the things that I would need to do to get me closer to achieving those goals. Okay, so just making a list. Sometimes it can be helpful to pull yourself out of it and ask yourself, if I was watching somebody else make progress towards this goal, what would I see them doing? I love asking myself that question. Because I'll tell you what, a lot of clarity comes to me when I pull myself out of it. Because my primitive brain is as strong, if not stronger than all of yours. It screams at me, you're doing it wrong. You're doing it wrong. You're not doing it right. You should be doing something different. It's so loud. But if I pull myself out of it and I go, what would Alex Hormozi do? What would Mel Robbins do? If I was watching her progress towards this goal. What would I see her do? Like all of a sudden it's like I have the answers. It's like, oh, she'd be doing this, she certainly wouldn't have a whole lot of drama around it. She'd just do it. And so that can be really helpful. But on this page I just want to give you a minute to make a couple of decisions about what the goals are for this week and what actions you'd need to take to make progress towards those goals. Okay, so that's where we're at in this exercise and I'll give you a few minutes. It. It's it. Okay, now if you turn the page, you'll see the weekly to do list. This is the one that is part of my strategy this week is to reference this a couple times. I'm really good at making lists and then I turn the page and it's like I never reference it again. So I will make sure that I reference this every single day. But this list is different than the list that you just finished making. This list is all of the non goal related to do's. So these are the. Make the doctor's appointment, Take the garbage to the end of the driveway on Friday for the garbage at 11am I have a coach call all the self made you coaches. We gather every other week and we work on techniques, coaching techniques. And then at noon, and then at noon we are. Oh my gosh, sorry. At noon we are recording the podcast and we're recording an ad. Oops. And then I gotta run back home at 3 o' clock for another a one on one call. And then at 6 o' clock we have a an event that my husband and I have to be at. So it's a pretty busy day. Mondays are always really busy for me. I love Mondays. I have a lot of fodder for building muscle, intentional muscle of how it is that I want to think and feel. So I want you to do your own schedule. There's a lot of blank lines for customization. So you put the time that you have, your commitment and what the commitment is. Okay? Look at how that day lays out. Look and see if you have any white space. If you have some white space. I want to remind you that doing things like eating, going to the bathroom are all really good things to do to take care of yourself because we often forget to do those kind of things. Okay. Resting, meditating, taking a time out, those are all really good things to do with your white space. You do not have to fill up every Moment of every day. Take time to breathe, take time to relax, take time to connect with people. But look at the white space that you've got and make some decisions. Is it going to remain white space? Is it going to remain open? It's a way that you're going to take care of yourself today. That's awesome. Is it an abundant amount of time that you could actually pull something from your weekly to do list or your weekly intentions that are going to get you closer to your goal and schedule that in? If you have all all afternoon open, it might be a great opportunity for you to make some progress. Look at the actions that you wrote down underneath your goals and just make a commitment to do one thing. Not to get the goal done, not to cross the finish line of the goal. That's a self sabotaging thought. Instead, what's one thing, one step that you can take towards your goal? One step, that's all I want you to add if you have the white space. Now if you don't know when you're going to be able to cross something off your to do list or get something done from your actions, but you know that you want to make some progress today, that's what the daily to do box is. That's on the left, bottom left corner. Simply write in it might be a reminder. So in my case I wrote the reminder to look at the weekly to do list because I often forget to even look at that list. Pretty simple. I just need to look at the list. It's one thing that's in my to do's. So I'll give you a couple minutes to finish that schedule and anything that you want to get done today but you don't know where it's going to be scheduled. That's a great item to put in the to do list. The daily to dos. Okay, now to the right of the today's schedule and the daily to do box, the whole right side of the daily planner sheet for today is all about your thoughts and feelings. This is where the heavy lifting happens. This is what's going to change the trajectory of your day right here. So all I want you to do is simply pick three events from your day. If you have a day that doesn't have a lot of commitments on it, your schedule looks pretty open. Look at your goals, look at the things that you said you want to achieve. Those could be an event. Think about the people that you're going to interact with today. Think about those areas of your life. We, we did that life Focus Wheel assessment And there were areas of your life that we've revealed as least satisfying. Maybe it's an area of your, of your life. That's the event. It can be really like 10,000 Foot View or it can be very micro view. But I want you to pick three events for today. Those of you who are working on weight loss, maybe it's your weight. Those of you who maybe you have a commitment, like a charity event that my husband and I have this evening. I always get super anxious about those events. Like there's always going to be tons of people there that I don't know and I'm going to have to talk to them and I don't know what to say and I'm always worried about what they're going to think and blah blah, blah, blah, blah, blah.

Right.

That's at my six o' clock event. Maybe I want to pick that as an event so I stay in charge of how it is that I'm thinking and feeling. Not handing that off to my fear based brain. That's gonna run off with the show. Pick three events from your and then ask yourself, how do I want to feel? Just go one by one by one. So the first event, how do you want to feel at that moment? Doesn't have to be right now how do I want to feel about it, but at that moment, how do I want to feel? This is a great tool for those of you who are like, I have no idea how I want to feel. Look at the bookmark, peruse all the emotions that are available to you or turn to the front part of the book, page 32 and 33. There's hundreds of emotions. Maybe not hundreds. There's lots of emotions for you to choose from along with suggested thoughts that might be believable to you that might really help you create that emotion. So first step, decide how it is that you want to feel for event one. And then what is it that you would have to believe to generate that feeling? There's suggested thoughts on the back of the bookmark as well as in that chart on page 32. Anybody want to share a thought that they came up with or belief that creates a feeling that they decided they want to experience at any given point during the day. I'll go, yeah, please.

So one of my commitments is to drink water.

Awesome.

Because I can just never get enough. And my. The reason why I wanted to share is because my feeling is a little weird. It's trustworthiness because the belief is that I honor my commitments and that I'm true To my word. And so it's like, I need to commit to this, to, you know, feel better. And so I. I really like the belief of trustworthiness.

Okay. So trustworthy is a feeling, right? Mm. Okay. So the thought or the belief that creates that feeling, that emotion, that vibration that runs through your body is what. What's the belief that when you, like, think that sentence, when that sentence runs through your head and creates that vibration, what is it? What's the sentence?

That I honor the commitment to myself to drink the amount of water that I need to drink today.

Awesome. Yeah, Perfect. So that is getting.

And I'm getting that good vibration. So cute.

Yeah. Isn't it crazy? It's like. It's kind of funny that you're saying this because on our coach call, we're talking about this, this thought, action, evidence loop and how that's something that we want to help our clients with, where they come up with the thought, they take action and create the evidence that then they get to then use again on the next thought. It's just this loop and so we can help clients really see that. And this is a great example of that. You have the thought of, I honor my commitments to drinking water and, you know, to taking care of myself, which makes you feel trustworthy, which then you're going to be looking for the evidence. Because that's what our brain does. It's constantly scanning for evidence. And you get to capture that and then use it as a way to double down on that thought again. Yeah, Makes sense. Yeah. Awesome. Thank you so much for sharing that. That's perfect. Yeah. Okay. And then down at the bottom of the sheet, like I said at the start of this call, staying aware of our emotions is important. Not because we want another reason to beat ourselves up. That's not why. Or another reason to tell ourselves, you know, we could be doing better. That's not why. We want to stay aware of our emotions so that we can use them for no other reason than just as an indicator. Just as the change oil light on your car. You want to be aware. You want to notice. You want to ask yourself, how many times did I notice myself feeling guilty, feeling angry, feeling disappointed? Really tune in to those moments that you felt a self sabotaging feeling. This really has, like, gained. You'll gain a lot of traction, gain a lot of ground just through awareness alone. For those of you who are thinking to yourself, this work is like way over my head. I'm right there with you guys. This is not easy work. It's not the best place to start is just being aware of the emotions that you're having, being able to name them. Okay? So every single day I simply just want you to check the box at the bottom of the sheet. Did I notice any of these feelings today? That's it. Did I feel guilty? Did I feel overwhelmed, anxious, angry, frustrated, disappointed, resentful, unworthy, vulnerable or lonely? It is a skill to be able to notice that emotion and just hold space for it, just like Jen said. Remind yourself how human you are. It's very human of you to have those emotions. Okay? There's nothing wrong with you for having those emotions. There would be something wrong with you if you didn't have those emotions. Okay? And to take it to the next step, to really be able to leverage that awareness, is to now understand why. Why did I feel that way? Not because there's anything wrong with it, but isn't it interesting? Isn't it interesting that I felt anxious? What was I thinking that created that anxiety? So that's where. That's how I use that brain dump page, that free write page is. I use it by better understanding why I felt that self sabotaging feeling. I literally work it out as if it was just mind math, just an equation, just a formula. I thought this, it made me feel this. And that feeling drove these behaviors. Oh, interesting. I work it out all the time on a blank sheet of paper, hundreds of times throughout the week. Okay. And it all starts by just checking a box. Yep. I felt vulnerable. I felt anxious. Okay, that's it. It's not easy, right? Janet, I do like to say it is simple. If you follow our steps and we're here to hold your hand through it. Every single week, we make tools to simplify the process. But it's not easy. It is definitely, especially for those of us who are in the, you know, later life years. We've went all these years thinking that feelings just happen to us. Right? Feelings happen because of us, because of what it is that we're thinking. And when you recognize that as your truth, your whole life changes. So we're here for you. If you have any questions, you can feel free to come off mute and ask them right now. You can certainly DM me through school or Gracie through school. We both, both communities have coaching calls throughout the week that you are welcome to join. Those coaching calls are meant to, to help you process the unwanted emotions, the self sabotaging thoughts that you're noticing. We all have them. There's no shame. The quicker you process them, the quicker you make room for new thoughts, intentional thoughts, self made thoughts, self made feelings, self made days, self made lives. All right, well, with that, thank you so much for being here. We'll see you guys. If not in the coaching calls, we'll see you next week on the reset call. We appreciate your attendance and we'll look forward to seeing you soon. Take care.

Thanks, Tracy.

Bye.

Bye.