MEANINGFUL PRODUCTIVITY | Create Sustainable Habits | Julian Merten | Skillshare

MEANINGFUL PRODUCTIVITY | Create Sustainable Habits

Julian Merten, Coach, Podcast Host, Psychologist

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6 Lessons (48m)
    • 1. Who Am I And What Will I Teach You?

      4:32
    • 2. Cues | Making habits obvious

      7:24
    • 3. Craving | Making habits attractive

      8:28
    • 4. Response | Make habits easy

      8:13
    • 5. Reward | Make habits satisfying

      10:36
    • 6. 2 Important Personal Tips on Habits

      9:10

About This Class

This class is part of the Meaningful Productivity series and will help you to develop any habit you want and makes it stick so you can be more productive. 

Before you start this course, please think about a habit you want to establish and why it is that you want to create it. I'd love to hear what you are working on so share it in the comments and start the process of creating sustainable habits.

  1. At first, I'll explain what the course is about and why am I teaching you this
  2. I'll show you the steps of creating a new habit based on James Clear's approach

    1. Cue Make it obvious
    2. Craving Make it attractive
    3. Response Make it easy
    4. Reward Make it satisfying

  3. Lastly, I'll share some experiences I had with creating habits and give you the opportunity to dive deeper into the meaningful aspect of productivity

At the end of this class, you will master the creation of habits but more importantly don't lose the connection to your goal or your true meaning so it is not the ultimate failure like Tony Robbins said.

Connect with me: Instagram, Facebook, YouTube, Website

Important Content:

"Atomic Habit" written by James Clear

Transcripts

1. Who Am I And What Will I Teach You?: welcome to my class of meaningful productivity. I'm Julian. I'm gonna explain you today more specifically about habits and how you can create them. But before that, I want to go into why am I actually doing this? And what can I bring you value? So for me, it happened that I will next my so called a psychology study. I was working in a startup on Hades to create just habits and order for me to be productive and get all the things done next to university. So I had to learn all the things by Tim Farrah's James Clear Dan Hardy order on the authors in this in this room off activity In order to learn this on, then also apply this to just being able to go through this time. However, I also learned that it was really, really important to have a meaning than behind those for activity tips and golds. So not only was really important that I knew how to do those habits and to create them, but also helps sustain them with a lot of meaning behind it. So that's why I completely focused in the past years on creating new habits and getting the best out of them, but also evaluating them like what works for me. What works, maybe also fathers and learn on the way on one is maybe the best application for myself, and that's what I want to teach you today. So basically, how to create meaningful habits and the meeting also is really important. Another quality by Tony Robbins, for example, is accessed. Success without fulfillment is the ultimate failure. So when you are super productive and want to go for goal, you and you miss the fulfillment, you miss the meaning part, then it is basically the ultimate failure, not just anybody, that it's the ultimate failure. So that's why I also want to, um, go a little bit with this course already into the meaning aspect. In the end, however, mainly it is based on the approach James Clear described in his book Atomic Habits. Who's that? IPhone is one of the best explanations on how you can create habits that you can actually stick to aunt habits that you also like to continue, and the reason why I want to share this on on this platform and wanna explain your this and hope I can think of value. Is that I For myself? I kind of figured this out. Um, for the current situation, obviously is always gonna change. But all the things I learned during the past years I would love to share with just to share with other people so they can take on a couple of the things I learned and maybe get through it a bit faster. And for me, it's just the best to see other people risings through the small tips I could give them and through new insides of perspectives. So this is just for me the biggest value you could give me when you actually build food and to give you a small overview off the next steps that are coming, James Clear, described in his book Atomic Habits Before really major important steps on how to create habits. The 1st 1 is Hugh and make it obvious. The 2nd 1 is that the craving and how to make habits attractive. The 3rd 1 is then the response and the 4th 1 is the reward. You know how to make it satisfying and in the end, go bit into okay. Why is the meaningful aspect feel important. And this is what this class is gonna be about if you like this and find this interesting love to see you in the next videos. Thank you for watching. 2. Cues | Making habits obvious: welcome to the lecture of Meaningful productivity. This year's is about habits and in this first lecture will discuss cues and how to make them obvious for your good new habits. So the learning goals for this lectures our first to understand how habits are triggered. So basically what the queues are, then to use the mechanisms to create new good habits for you. Third is then to know how to start it for yourself, so know how to implement it. And the most important is the 4th 1 to actually do it. Ah, yeah, so let's get right into it. So cues, what are cues? Queues of triggers that trigger specific behavior that you either want or don't want, but they're still trigger that specific behaviour. Well, to make it a bit more clear, what's meant by that is the example off. For example, this package or sweets So you have it, for example, right next to you while you're watching TV. And so the triggering effect off this package of sweet is that that you grab into it with your hands of the even. So this is one example for me. It is, for example, that I whenever I see my phone lying somewhere next to the computer next to your bad in the morning or whatever, where this. You grab it automatically just by seeing the cue off your phone and this trees than the behavior off looking through instagram, facebook or whatever. But this is at first the appearance of physical appearance, off sensor package or the phone is then the trigger or the cube for that behavior on, it obviously happens that you then indulged in such behaviors eating sweets. Okay, how can we use that mechanism to when we see a certain que that we implemented into a positive habit? So how to create a positive or a new habit? Well, we always discuss that when we seize a specific thing that's connected with the behavior we intend to, then our brain gets triggered towards that behavior and actually wants to do it all makes it more easy to do it. And as like also kind of small reminder, it helps. So let's just take us an example. You want to go for run more often, and for that example, with the trigger might be just your sports clothes or shoes that help you to get reminded of it and then in the end, actually do it. So you could, for example, put the shoes right in the doorframe of your bad room. So if you, for example, want to go in the morning for run, the first thing you see when it's get out, if bad, is that the shoes are lying in there in your door, so and this is already then reminding you. Okay, I wanted to go for run, but also triggers whenever you see sports clothes. It kind of triggers already either behavior of actually doing sports well and then through the trigger, you hopefully go more often to run. But it just makes it a lot easier already that you keep reminding yourself about it, and this already increases the probability that you will eventually go for a run. Other examples could be as I do it. For example, I have ah, Jonah habit that invite every evening for something McDonnell so. Thus my Jonah will always be on my desk either maybe even in front of my laptop or on the site. So I I will never forget when I sit in the evening somewhere around the desk to write in my journal. And those those habits are super easy than to continue if they're not a lot of effort. But you have the Q or the time around you, so that makes it a lot lot easier for you to not forget the habit you want to implement. So after no listen, seeing okay, would is a Q and that it basically triggers your behavior to do something. It is no your task to implement them. So to make it a bit more easy and structured, the first thing you should do is write down a new habit you want to create. So whether it is going for run, it is having a riding habit of journaling habit planning habits or anything like that. You once implement right that one specific habit down at first, start just with one and the second task us. Then think about all the possible cues you could implement that help you to actually do the habits. So, for in the examples of yeah, we had the running shoes or clothing, the sweet packaging was, and for the negative habits, thank you. I have just the physical appearance of my journal but you can basically use anything that has a direct connection to you. Have it. So when you see it, you immediately know. Okay, this is for the specific thing I wanted to do. That hasn't been pretty clear. But you at first write down all of the things that come into your mind. And then third is he choose the one that is easiest to implement. So you choose the one that you think would be super, super, super easy to implement. So you won't. I have a lot of burden doing it. So this is just like you don't need a lot of effort to actually do it. And then the 4th 1 is again The most important actually do it. So I told you know all the task that would help you to implement the first cue. The first task off the serious on. Really? The most important thing you can do is actually putting taking out a piece of paper right now. Fighting known the habit you want to implement. Think about all the cues you could possibly implement. Choose these one, Andi. Then you should start doing it. So put up the queue wherever you like and do it for before you start the second lecture. And the second lecture would then be about how to make it more attractive for you to actually do the habit. So see you in the next lecture. 3. Craving | Making habits attractive: welcome back to the next lecture in meaningful productivity. Syriza about habits and in this lecture and lecture to will speak about craving and how to make our habits more attractive so that we can actually push them through and to do them for a long period of time. We start again with learning goals off this lecture, this lecture. I'm going to talk about how to connect positive emotions or a positive feeling to the habit . So you actually like doing the habit a lot more than previously. It's next that we try to get you actually attracted by the habit so you don't have to put so much energy order in order to toe pursue the habit and the last again, the most important step of all of them is the implementation off the new tips you would get because without execution, there's nothing to be gained. So starting with a lecture to craving make it more attractive at first. How to make the habit more attractive. Well, let's take a take up the example from last lecture again. So we have the running example and want to make us more attracted to go for a run and There are a couple of examples I can post no for this one and to show you how this might work. But maybe it first, Okay, Why is it important that we feel attracted by the habit or we want to continue doing the habit? Well, at first you had the queue, right in the first lecture that signal you that you wanted to do the habit like showed you . You should start it. And this lecture is no for the craving so that you want to do it. So no, only you see the queue. But additionally, the second step is you actually feel attracted by it and go through and follows through it . And so for the run example, we half, for example, the possibility to at something you already like to it. That's increases the pleasure you have while running and super simple example most of most people are using doing it already is, um, to connect a podcast or if your favorite music or something you just discovered or something else you can put on your years so that you maybe get distracted or don't feel, um, you'll feel bit distracted from the actual running. So you follow through and have pleasure while running and maybe even forget that you're running. So another example could be that you have sports clothing that you actually like to wear on . It looks good at Union when you wear is like, yes, I want to do this again just because it feels so good to wear those sports cloth. And this could already potentially help you to get into the habit off putting on your sports clothing. And then once you wear this the burdens way, way smaller to actually go for a run. Then if you don't wear them yet, and maybe the last one, for this example could be that you actually get somebody else who is also also willing to to do more sports to go for run. And you just joined your forces and make it more attractive because you would like each other before Hench. Hopefully you do, and then you just meet for the run and maybe can even talk while running and just make it a bit more fun activity rather than a chore you need to do again. You need to go for one because you need to lose those, uh, those calories, but rather Okay, let's speed up with a friend again, and then it's already way easier to follow through. So end. For for all other, um, options you have or for the habits you want to follow through. There might be a ton of other examples that could be more enjoyable. Also, maybe for getting rid of ah ah, getting rid of a habit, for example, getting getting off social media for a longer period of time or it may be completely off. You find something else that is even more enjoyable than the other habit before hands. So no, only can you start and you have it. But it can also lose an old bad habit you want to lose by making something else more fun. So instead, off using social media, you go for gold for work with your dog and leaving your phone at home even and so you have something enjoyable. Hopefully, it is going out for work, and then you, um, substitute the old habit with a new one that makes you also you wanted wanting toe have it , but the other one is just mawr ingrained in your daily routine. So with a couple of those examples. I hope it may make snow a bit bore sense or it's been more clear what is meant with making you habit more attractive. So if you, um, are still looking for you for the examples because you couldn't find anything for yours can obviously agree chart to me or or ask the people in the comments. But for now, right down, then you haven't you want to create or hopefully you have done this in the lecture before. Ready? If not, do it. No, the second point is again Think of all the possible, um yeah, possible solutions You could add to your habits to make it more attractive and to make it more fun for you. And again, the next step is choosing the easiest to implement or the other the one that is most fun that makes you have a lot more enjoyable than it was before hand. And so basically, if you follow through this task again, you should, from the first lecture, have the cue that signals you when you want to do the habit or that you want to do the habit. And the 2nd 1 the the making more attractive is then to actually follow through and Teoh, maybe even look forward to. Then you have it you want to do if it's not enjoyable by itself already. And so with those two you already created starred in the habit creation and can follow along with new habits you want to create. And it's the last one you can ask me like if you have questions for the habit creation for making it more attractive or whether the option you chose is the right one or anything along those lines can obviously ask me either in the comments or directly through email. Yeah, thanks. Thanks for watching again. And I hope you enjoyed it and followed along through the whole lecture and see you in the next one. The next one will be about the response and how to make your habit easier that you I know where the burden even more so looking forward to see you there again and at first execute on the learnings you have gotten so far. See you there 4. Response | Make habits easy: Welcome back to lecture three off the meaningful productivity Siris for habits. This lecture will be about the response and how to make the habit easy. So the learning goals for this lecture are why you probably felt last time. So a good recap off the problems you had before and then how to set the bar really low at what it actually means to do that. And again, as always, house implemented the best. So you can do it. So too high expectations. This might have been a problem for you when you started to create another habit beforehand . And what I mean by that is, for example, when you wanted to go for a run instead off going just for a run for, like, five minutes to create this habit and establish it, you wanted to go for a marathon every single day and off course. This is not possible for somebody who hasn't started running beforehand. So if you then created habit or want to actually habit that then went into completely, uh, going going too far with exhortation, then you almost bones to fail with the habit. And of course, when you start not doing the habit or when you start or feeling that the habit is no working out for you. You stop it because you don't get enough positive feedback from it that you would like to continue and thus the have it is likely to fail. However, how can you contract this this problem off treating habits Well, that's where set the bar real low comes into place and this is obviously real easy to keep in mind. So when you want to start a new habit, it is important that you focus on the easiest, most important thing off the habit. So take the example again from going for run. So I used the example Aziz. Well, and this was actually your super important part for for myself that when I wanted to do sports in the morning, I didn't put the habit on, uh, doing sports in the morning. Instead, my habit was to focus on getting up early, so I had enough time ends putting on my sports clothes and going outside, So just, um, crossing the door to outside. Or is the real goal a hat? So once I did that, it was my goal was already achieved so that was my whole habit. However, then I knew once I already had my Spoelstra on and was outside. There was no reason for me not to also just do a quick Google. And so that is then the power off, setting the bar low that you put the or is that low? That you feel almost stupid when you not do it Because it's so easy takes maybe like two minutes to go inside of off your house. And then you already see if you're happened or itchy if you go for the day. And that was super powerful to me and actually made me on do this for a long period of time so that I could actually do that. So the set the bar really low gifts you implication to just started on because that is, that is a really important part off. Doing a habit is that you need to start anything you need to start either. Is this reading book for example, you want Teoh have a habit off reading every evening or anything like that? And instead of putting them the habit of expectations off, I want to read every evening, 20 pages. Um then you're almost bound to fail again. So once you set the example off just reading one or maybe two pages, um, makes it super easy to start And that that's mental, um, barrier that you break through with making a habit that easy helps you in the end to Yes, Doug, I'm start to have it, and thus you can actually make it a habit. So that is a really, really important part off the whole process that you focus on starting point and just keep it going or yes, just keep it starting. So you can actually create a habit out of this because if you never start, you can just never to create a habit. So now the task for you is what is maybe a five minute habit you can create. You can start doing so. What I mean by that is instead of going for a run for half hour, make a goal that you can achieve within five minutes or whether it is reading just one page in a book or it is just the only for five minutes. Even if you're not done at that moment, it doesn't matter. So because the thing is when we start doing something, then we are already in the process of doing it, and it's much, much easier to continue than it is to actually start. So that's why the starting point is so easy. And why the pirate off Making it easy. Uh, making it easy is so important for the whole habit making process. So then the next thing is also to write a doubt. Please write everything down. You set your intentions to you said you go to because that manifested actual in the real world and you have something to look at and to remind yourself again. So choose of five minutes habit. Write it down and then do it tryingto implemented as fast as possible. Because now you were in the mood of creating, and you have you have a bit more energy. Otherwise you're born a fortune, and so that makes you more likely to start the habit now or at least writing it down now. So you, um you do the first step towards it and that is that is the most important that you get into the get the whole piece rolling, and through that you can then actually start a whole thing. And of course, if you have any questions, let me know. Come or just write in the comments or anything like that, and I will try to help you is as good as I can. Also, if you like some some accountability can also write down the your five minute habit in the comments. So you manifest it immediately. That's it for now, for, um, for the third lecture making it easy. And the last one will be about the reward after the the task of Did or after after the habit to create an even greater pulling two words there, Yeah, to was making toe have it. So thank you for listening to this lecture, and I hope to see you again in the next one. 5. Reward | Make habits satisfying: welcome to another lecture off a meaningful productivity. Siris for habits. This lecture lecture for is now about rewards and how to make your habit satisfying. The learning goes for this lecture are why we need instant gratification. So you will learn about the background why this is in nature of us and you need you will learn how toe reward yourself in order to make the habit stick to you and how to make it easier for you to actually go through and do the habit and, of course, the implementation. So why do we need instant gratification? So this instant gratification has been rooted in our bodies and our brain, most specifically since the thousands of years and this mechanism we needed this medicine mechanism in order for us to actually survive. So whenever we saw something that could help us survive, so could, um either give us give us food or or anything else that could secure our survival for the next day. We immediately needed to have. And that's also why our brains all the time looking at those things that can instantly secure us for the next day. That's also why food and chocolate so nice anyway. So that is why our brain is basically trains, you know, to to go towards those instant gratifications. So it's a set for the cave man. It was necessary for his survival that he he got inside gratifications, and thus it wore something like the food he got. He immediately needed to eat it, even stack up a bit on it because he never knew when he would get the next meal. That makes perfect sense. It's totally clear that our brain would go this direction this road to basically make us survive. However, this is not needed in, um, at least in most first World countries anymore, since the were quite secure ward in terms off the next day. The survival. And that means that we don't actually need this right now. Any more s urgent as we did before. And so we need to shift this a bit from the instant gratification that we wanted toe have. Like instead of doing sports, we, uh, got the instant gratification of Netflix or we did the sweets next to the television. All of this kind of kind of stuff was the instant gratification, and it's now connected in our reptile brain with thinks we needed initially. However, we can use this mechanism that our brains set up for itself for its survival in order to reward ourselves. So what I mean by that is so those instant gratifications are usually the case that we don't even, um, do habits or don't even start things in our daily life just because those insignificant ations also from the example always bring up is the phones ghost running through it? It is just instant gratification when you score through and get more information, maybe a notification that pops up. This is just for your brain, the pure pleasure. So how can we use this mechanism that is established in our brain for survival in order to work for us and make our habits easier to stick to and yeah, help us creating them? Well, you know, we somehow need to connect this the instant gratification with our habits. So what I mean by that is, um, as mentioned before the example off going for a run is, um you need to reward yourself immediately afterwards, immediately after you did the run or whether when it ISS than reading a book chapter or, um, anything you would like to start is the immediate reward is, at least in the beginning, it's quite necessary for you because your brain then connects the instant gratification with the habit. So basically the good feeling off the instant gratification gets immediately connected to the habit. Thus, your brain also likes the habit a lot more, because it basically seems that the habit will help you to survive. So now we can pick up the sweets from the beginning of the Siri's and maybe use it in our advantage. So maybe we can use the Swedes to have the instant gratification. But here comes the important point right after we did the habit. So basically, and uh, running example is, you go for a run. Just, um, for example, in the in the evening and right afterwards you get the reward off getting I don't know, handful, couple off sweets that you can eat, and you immediately like it a lot more because you connect this with Oh yeah, I had a run and then I get the reward. You can also do it with opposite of Netflix or having a wine or anything that just gives you a true feeling for yourself. And that is then the connector off the habit with the instant gratification so that your brain likes it a lot more. And, um, so this will, in the end, help you to make this avid stick a lot more. Guess you create a positive cycle around this habit. So your task again is to as the guests come up with rewards thinks that, um, instantly make you feel good. Give you this this little pleasure kick this dopamine hit and you like to do it again and again. However, you postpone this instant gratification of right after your your habit. So you connected with the habits in order for your brain to see. Okay, that is the habit is a cool thing, because right after that, I get the reward as next again choose Theo. Easiest oil in the sense. Also the best reward you you could come up with. And therefore you can connected with the habit you want to establish. Um, so for anything that you doesn't take a lot of time. So that's that's why I suggested something like having having some Swedes or maybe a short series of Netflix or, um, having some having a drink, something that you could do quite quickly, quite easily. And you've basically always in reach, so you don't have to do something additional in order for you to get the reward and off course. Please do actually implement this so best again. Take out of Peter's paper Friday. Dunk right down the reward to God right down the one you chose and then right. Make a plan on when you want to implement the new reward system and basically set yourself up to actually do it in order for your brain to get to establish the connection between the reward and the habit you want to establish to make it a lot easier for yourself and also in the long run, because once your brain has a positive connection with, it gets a lot easier. If you have any questions concerning what I said before or with implementation, you can off course, right? Anything in the comments you would like to ask me or if it's more direct? You can also ask me directly, and it would also appreciate if you put down your your task and your new new habits and a common section, So you might also get a bit more accountability that you actually follow through and doing the habits. So thank you for listening to the last lecture that hysterically about those four aspects off the habit creation. And in the next lecture, I will give you additional thoughts and experiences I had with those techniques, but also, um, and how you can maybe even improve this technique through ah purpose and through a huge feeling off meaning that is connected to this. So tune in for the next lecture and first implement what you just I just thought about and just listen to and then I'm happy to see you in the next lecture. 6. 2 Important Personal Tips on Habits: thank you for listening throughout the whole video lecture. Siri's off, meaningful, create productivity and habits. So after the whole serious who learned a lot on how to create habits, how to keep them going and basically make it easier for you to do them? And now it will still want to share a couple off experiences I had while I created my own habits but also show leave you two tips that I find super important Teoh to know when you create new habits. And so the 1st 1 is how to deal with SAT bags. What do you do when you figure out OK, I missed my habits now two times already. And what do you know? How do I deal with Fed that I can still keep it up and start again or anything like that? So because everybody runs into the setback off, not being able to continuously create or do the habit, I also happen to me many, many times and still happen. So it's it's never gonna be 100% throughout the whole thing going well, so you got a better prepare for those setbacks And how to How do you deal with that, then there was just, um, important lesson I learned from Alexander Hainan. A spoke master. The day hey pointed. I was really, really clearly on why it is important that you keep keep starting again that important point to keep starting again. Um, you are your habit because, for example, if you evaluate a whole week off how you have done the habit, you see, maybe you did it four times out off seven dates. So you didn't Monday, Tuesday, Wednesday, and Thursday, however, than the last days happened because off circumstances things happen. So you couldn't persistently go through it. And then on Sunday, you realize, evaluate. Damn, I couldn't go through the whole habits and good couldn't persistently do it, and you might fall into the trap off. Well, now, why bother? I I couldn't do this. It didn't hurt me not doing it. So why should I continue even and there is important to when he realized those thoughts are coming out that you intervene right there because, for example, you set out to go way, way wantedto had right with with your habits, habits are just process towards the goal. You wanted to go and with looking at the whole week what we have done, you have done four out of seven times. That is almost 60% off the way you want to go. So you're 60% more or closer to the actual goal you wanted to go to. And that is just in comparison to not doing at all a huge difference. So obviously you should continue and start again. So when this thought is coming, you focus on the on the dais. You actually did the habit and that those made you come closer towards your goal. Also, if you realize this the reason why you stopped doing the habit, it is also really important to reflect upon it because then with those reflections, you can actually increase the likelihood off. Yeah, persistently do it next time or getting up faster. I think that is even more important because it will happen that you fall down or have set thing again. But how to get back on track even faster. And that's why, with the reflection off, your whole habit is really important, especially when you have set back. And next thing, the second really important lesson I got from creating habits, but also, um, in the process off just life. It happened that I had to learn it kind of the heart way when habits are not having a real purpose behind it. So when you just try to improve the the productivity and tried to improve things out of the Mir notion off, I got improve something but not actually knowing why and therefore is really feeling really important, at least for me. It's like the top thing that you need to know why you're doing it. So you need to know why you put out the efforts to create those habits. Why you even want to create those habits at all in the beginning where they had a. So for me, it was now that a, um that I'm creating all this. This is all for the purpose off sharing the knowledge I got through the past years and wanting to help everybody who is listening right now or watching Teoh create also their sense of purpose, of making their lives, maybe even if it's a small thing that's a little bit better than it was before. That is, um, true feeling off, meaning at least for me, I enjoy that a lot and get a lot of energy from this and this energy I can use to fuel those habits, which bring me closer to that even further. And for me, this was just the most important part to get this right. And I think it is also a huge part in most other people's life and not just having the goal off being a bit more productive for policing. Your balls are getting a bit more money out of the job or anything like that. It's there's something standing behind it. So what are you gonna do with the money thing? Or why is it important for you to please the boss? So there's most of the time the white question behind it, which you can still us to go even deeper into it and and ask yourself why you're doing this ? Because out of this, you get a lot of energy that he can fuel right into the habit and use this to get back up a lot faster, but also decrease the possibility off, even losing the habit when you, um consistently think and remind yourself about it. So if you think you already have some sense of purpose and meaning You want to go after, um but the steps just help you a lot to make a bit more structured. Awesome. But if you still want to improve it a bit and don't exactly know why am I doing this? Why do we actually want to have the higher productivity and what is it all for? Then you can obviously contact me and ask me anything that you feel comfortable with. And I would be happy Teoh help you on the way to get there, because just helped me so much. So I want to give it to other people as well. And, um yeah, if you I want to contact me off course all the time anywhere, Andi for more actually also daily empowering your content and information about what I am doing. You can also follow me on social media on Instagram. It's the emissions sloth. So as as here, which is also connected with my podcast and in which I'm asking other people how they are doing and how they fit figured out there. Why and why they're doing their stuff and yeah, So if you have anything else just ask and I'd be happy to see you in another lecture I will be creating about journaling because that is another tremendous thing that helped me also go through, go through the habits or have them built up, but also just for my mental well being. It was just so helpful. I would say it's not my number one have it. I am going for it. I'm creating um So, yeah, if you stay tuned, you will also get to know the next course I will be doing about the journaling, which is maybe even a bit more important than this video right now. So after you have been implemented, the all the kind of the steps I present you in this lecture I would be happy to see you in the next one. Thank you.