Ep. 90 - How to Stop Living on Autopilot & Reset Your Day!

If you’ve ever answered “I’m fine” and realized you actually had no idea how you were doing, this conversation is for you. I’m Keila Aldea, a licensed therapist and self-care advocate, and I’m inviting you to pause and come back to yourself, not someday, but right now. That one check-in can be the difference between living on autopilot and living with awareness, choice, and self-trust. 
 
We get real about why so many of us stay in our heads and miss what our bodies are trying to tell us, especially when stress, fatigue, irritation, or numbness starts creeping in. I share a personal moment when my energy dipped and even a simple lunch walk felt hard, and how that became a cue for self-reflection instead of self-criticism. We also unpack how a rough start to the day can turn into a “bad day” story, and how mindfulness and emotional regulation skills help you interrupt that loop before it takes over. 
 
You’ll leave with practical tools you can use immediately: journaling prompts for daily self-reflection, mindful walks without distractions, quick two-minute body scans to spot tension, and a simple mood scale from 1 to 10 to help you understand your baseline over time. We also talk about weekly reflection for wellness goals like sleep, water intake, movement, and consistency, so you can make small adjustments that actually stick. If this helped you, subscribe, share it with a friend who needs a reset, and leave a review so more women can find the support they deserve.

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Transcript

Welcome And The Healing Mission

SPEAKER_00 0:09

Hello and welcome to the She Can Heal Podcast, a podcast aimed at helping women heal and thrive emotionally, physically, and spiritually. I am your host, Kayla El Dia. I'm a licensed therapist and a self-care advocate that is passionate about helping women take back their power and help them realize they're important, worthy, and deserve the care and attention they give to those they love most in their lives. This show is meant to help inspire you on your healing journey, no matter if you're in the discovery phase and are just realizing that you have unhealed wounds, habits, and mindsets that are keeping you stuck in your life, or you've been on this journey for a while and are looking for inspiration, encouragement, andor new tools to help you continue on your healing journey. My goal is to help you realize that you can heal from all that life has thrown at you and are capable of evolving into your healthiest and happiest version. On this show, I will provide you with resources, tools, and insights to help you heal and thrive emotionally, physically, and spiritually because you deserve all of that. So if you're ready to ditch the gill and make yourself a priority, then you're in the right place. Because the truth is that you can't pour from an empty cup, even though most of us do this on a regular, and we really need to stop that nonsense. So get ready to be inspired, motivated, and equipped to truly thrive. I

The Self Check-In Question

SPEAKER_00 1:36

am your host, Kayla Aldea, and I wanted just to start by checking in with you guys and ask you, how are you doing right now in this present moment? What was your answer to yourself? Is this something that you normally do, or is this something that you're probably like confused about? About like, what do you mean checking in with myself? And if you do check in with yourself, how often are you doing this? Is this a practice that you are used to doing and you kind of check in with yourself hourly or several times a day? Do you do this at least once a day? Is this a practice that you try to do at least on a weekly basis? Or is it something that you pretty much never do or only do when something happens that you notice a big shift in yourself? And when you do check in with yourself, what is it like for you? What usually comes up for you when you do check in with yourself? Like, what does this process feel for you? And I'm sure a lot of you are probably asking, Kayla, what do you mean checking in with myself? And what I mean is, how do you come back to yourself to notice how you are doing, how you are functioning, how you are feeling, so that you can get to understand yourself better. And when I think about checking in with ourselves, I think uh diff there's different ways to do this, and what I am actually referring to right now is checking in with how you are feeling, what you are thinking, maybe like how your mood is, you're just kind of like reflecting it back to yourself, just like I did, right? So

Why “I’m Fine” Becomes A Habit

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if someone would were to ask you, how are you doing, but for many of us, we are taken back by that because it's not it's not a practice that we're used to doing, and so many times there's some of us who just generalize it and they might just say, I'm fine for many reasons, maybe they because they truly don't know how they're doing, or maybe it's because they don't understand what do you mean, or sometimes it could be I don't feel like checking in with myself, so I'm just gonna tell you that I'm fine so that we can move on and I don't have to do this because many of us just are not comfortable with being with ourselves, checking in with ourselves, or sometimes we really don't believe that you truly actually want to know how I truly feel, and so I'm just going to generalize it because you're probably just being nice and you're probably just telling me this because it's uh it's something people say, and so a lot of people say, I'm just going to say I'm fine. And for many of us, we don't want to go there. I know that you know, as a therapist working with my own clients, I get to know my clients and I get to really understand, you know, how they function and you know how they express themselves, and so I may have a client who I know is going through some stuff, and if I do a check-in with them, which I pretty much always do, I've noticed that I'm fine, everything's good, it's okay. And when I notice that this is a client that I can tell is holding back, I literally will just say something like, Okay, now how do you really feel? Right? How are you really doing? And I give them this look of like, all right, come on. I know everything's not fine, and it is safe for you to share that with me. But for many of us, we just never do this, we never check in with ourselves, we never self-reflect, and we never really get to learn our true, like our true selves, and you know, when we're having good days, when we're having bad days, or sometimes we might generalize and say every day feels the same. But I think that it's a really important practice to have to check in with yourself from time to time, because then you can understand how you're feeling. So, for instance, when I told you right now, how are you doing right now in this very moment? You might be taking a pause and checking in with yourself, you might be noticing what am I physically feeling, maybe what are some of my thoughts that I'm having, or maybe you just ignored it and you're like, Yeah, we're not gonna go there, right? And so I think it's an important practice for us to get used to. I know it's something that I notice with a lot of my clients, which is many times we don't really know how we've been really functioning, we don't really know what thoughts we've been having.

Getting Back Into Your Body

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Most of us are not in our bodies, most of us are in our heads. So if a client shares a situation that happened, I might ask them, like, how did that feel in your body? And they look at me like, What do you mean? I don't know. Or if someone does something or something else, maybe maybe they go through something, and I might ask them, you know, and like what did you think about yourself in that moment? And they look at me weird, like, what do you mean? I don't know what I was thinking. This thing just happened, and the reality is that it's because we're not accustomed to really coming into ourselves, checking in with ourselves, and really noticing all the different parts of ourselves, right? Like, what are we thinking? What are we feeling, right? We're just focused on what's happening outside of us. So when I say are you checking in with yourself, it is really you taking time to check in with how you have been feeling, how you have been functioning. And I know for myself, and probably a lot of you can probably relate to this.

Noticing When Something Feels Off

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Usually you will check in with yourself because you have no other choice, because you're literally feeling like things are not feeling good. So, for example, for me, it would show up to for it would show up for me. For example, maybe in the middle of the week, I might feel like stressed, or I might feel rushed, or I might notice that I am not having a lot of downtime, and so I might take that opportunity to check in with myself and say, all right, what's happening for me? How am I feeling? And what's what what's going on? What's going on that's causing me to feel this way, right? And so it might be like I've noticed that I haven't had any time for exercise, or I noticed that I come home and I'm rushing to the next thing and I'm not giving myself down time, and I notice that that's catching up with me, and I'm starting to feel really self-critical because not having time to do things that I truly enjoy, or I'm noticing that I've been really tired lately, so tired that I literally don't want to do the things that I really like to do. An example of that actually happened to me recently, a couple days ago, where I have a habit, and this is like a routine that I have. So at lunch, I usually will go for a walk, and I am usually looking forward to it. I'm usually pretty, you know, happy to do it. My body's like, yes, let's go out, let's go for this walk, let's let's get outside. And for some reason, I was feeling really like tired. I don't know if it was fatigue, but definitely I was feeling really like low energy, and I really did not want to go for my walk. And that was an opportunity for me to check in with myself and to say, all right, what is going on? Why is my energy levels really low? Why am I not feeling motivated to go for a walk? What's going on? Because I know that this is not normal for me. So, what is happening for me? And that's an opportunity for you to check in with yourself and say something feels off, something is just not right with how I'm thinking, feeling, you know, functioning. And that's an opportunity for us to kind of come back to ourselves and really start doing some self-reflection work for ourselves and saying, what is going on right now that is causing me to feel this way? Right. So for me, it was like usually I'm pretty energetic. I usually have good motivation to go for my walks because I know it's the one time of the day where I outside fresh air and I have time for myself, and I know that this is something to look forward to. And why today? Why am I not like I literally had to like convince myself because I was trying to come up with all these excuses why I didn't want to go for my walk, and I literally had to trick myself into just putting on my shorts and my tank top so I can go for my walk, even though my body and my mind were against it, right? And for me, that was something that I was paying attention to because that was very different than what my normal functioning is, and that is an opportunity where I can really kind of come into myself and say, all right, why am I feeling so tired and so lethargic right now? This is definitely not my my usual way of functioning. And I then start thinking about, you know, did I sleep okay? You know, am I eating okay? You know, what time of the month is it for me? I even started to like think about astrologically, like, what is happening in the universe right now? Because I know there's a lot of different things that happen that does affect our energy levels. So I was like, what is happening in the universe that may be affecting my energy levels because it just doesn't make sense. Usually things like I haven't been really stressed, I haven't had like a lot of stuff on me, and so it was that's the kind of stuff that I'm talking about, right? It's like you're self-reflecting, you're kind of coming into yourself and you're asking yourself, all right, what's going on for me? Especially when it's not like normal. And so this is a good like a good time for you to do a check-in with yourself, is when you're noticing that something just doesn't feel right, something feels off, and that's the time where you don't want to ignore it.

Journaling And Quiet Reflection Tools

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You want to kind of check in with yourself and ask yourself those questions, and you can do this in different ways. Everybody does ref self-reflection work differently. This could be, you know, take out a piece of paper and just start journaling, or this could be sit in silence, give yourself some time in in just quietness to just check in with yourself and ask yourself those questions because the truth is that you know what the answers are, or you can figure those questions, those you know, answers out. Many of us say, I don't know what's going on. I'm just it is what it is, but sometimes we can just literally sit with ourselves and ask ourselves those questions and you know, the and just listen, right? Just listen, listen to what your voice says, listen to what comes up for you, and really being that helps you to be in tune with yourself and learning about yourself as well. So you know, these are good times to do that. And for me, I literally just like I said, I put on, changed my clothes, went out for my walk, and I was really conscious of how my body was feeling when I was going on the walk. And what I've noticed is that as I got outside, got fresh air, and little by little, like again, it it was not didn't feel good in the beginning. I'm like, I really didn't want to go for this walk, but here I am, got my clothes on, got my you know, got my AirPods in, and we're just gonna go do this walk. And what I noticed is that when I went outside and I moved my body and was out in nature, I was feeling better. And I didn't really know what was going on for me. It could have just been, you know, fluke, but the other piece was I was like, I'm not gonna resign to this, I'm not gonna give in to this, I'm actually going to continue doing what I'm doing. But that was an opportunity for me to check in with myself and to say to myself, what's going on? This is not normal. And so this is a good opportunity for you to do the same. So if you notice that something doesn't feel right, if you feel like you are either functioning or not functioning, feeling in a way that really feels very off from you, this is an opportunity for you to come back to yourself and ask yourself those questions, sit in reflection. And sometimes it might be, you know what, my brain has been working really hard, and so I need to give myself a little more rest and restoration. And so that might mean later in the day, instead of rushing to the next thing, I might say, you know what, today's one of those days where my body just needs maybe just needs a little more, you know, downtime. And so I'm gonna give myself that downtime when I get home. So this is definitely a good time to do it, so you can check in with yourself when you're feeling things are you know not feeling the best. But this is also a practice that you can incorporate into your life where you can do this on a daily basis. You can just I used to do this a lot before in my journal, and I would always start my journals with how are you doing right now? Right, sometimes it's asking yourself specific questions, you know, like what's going good for me now? What am I struggling with now? You know, how am I feeling right now? And help yourself to really self-reflect and to process that for yourself so that you can check in with yourself and you can say, Okay, you know, I'm feeling this way, this is actually something that's going on for me, this is affecting me, or I'm actually doing really well, I feel like I've been, you know, doing well and feeling good, and I'm good in this moment, but many times we don't do that because we don't take the time to check in with ourselves to kind of reflect, you know, how we are doing. And so for everyone, that might look differently. So if you do have like a morning routine, if you have some morning rituals that include journaling, this could be a good addition to that. So checking in with yourself every morning and just saying, you know, how are you doing? You know, maybe asking yourself some specific journal prompts, such as, you know, like what's going good for me, you know, what do I need to release? Anything like that would be really helpful to do in your journal. Um, I know when I did it, it was really helpful because it helped me to process things, it helped me to be more present with myself, and it helped me to release a lot of things that I was holding on to. And like I said before, I don't know if you guys have heard the previous episode that I talked about journaling, and it is about like tapping into the unconscious part of our mind that is back in the background, and so many times you're journaling and you're not conscious of a lot of thoughts that you may have or the answers that you're looking for, but when you start journaling and you really, you know, get into the writing process, answers can definitely come up for you. And this can also be done in meditation, and this can also be done with mindful practices, such as taking a mindful walk where you're literally just walking and you have no other distractions, no music, no podcasts, no books. It's just you in your walk and asking yourself those questions, like how am I doing, or why does this bother me, or why have I been really upset lately? Or I've noticed that I've been really frustrated with my family, like what's going on for me? And you literally can just ask yourself those questions, and all you do is wait and listen for what comes up, and you can really start exploring and processing those questions that you have for yourself. So those are some really good ways to you know check in with yourself, but again, it's a practice, you do it however it feels good to you for some people. It's they're they're like in it and they're doing this on a daily basis, which I used to do. I don't check in with myself daily in that way anymore because I feel like right now, you know, I'm doing well and I don't have anything that's really making me feel in like some type of emotional place. But I try to do that for myself every week, and I try to, you know, maybe at the end of the week or on the weekend, I might uh give myself a journal prompt to check in with how did I do this week? How have I been feeling? What have I been struggling with? What have I been doing really well with? This is also really well for you if you are working on new habits, if you're working on goals, a weekly reflection. I used to do those all the time. I'm trying to get back into the habit of doing that. But what you're doing

Weekly Prompts For Goals And Habits

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is you are doing a self-reflection of your week. It might be something like, you know, what went well for me this week. And so if I have been working on maybe this week I'm working on really being mindful of my my of my wellness practices, and so this week I'm saying I really want to track my water intake, I really want to make sure I'm eating enough protein and that I'm getting, you know, at least 10,000 steps. So I might reflect on that. I might say, okay, how did I do this week? What went well for me this week? And I might say something like, you know what? I noticed that I hit my protein goals every single day. I planned my meals, I plan my snacks, and it really helped me to be on track with my protein goals. It might be something like, you know, I went for my walk every single day and I stayed within the 9,000, 10,000 step range. And that went really well for me. And then you might ask yourself, okay, what did you struggle with? And so you might add areas in here of things that you felt like you really struggled with, and so you know, it might be like something like, Well, I noticed that I didn't get to bed every day at the time that I really wanted to, or I noticed that I didn't get to go to the gym the three times that I needed that I, you know, I wanted to go, and so you add things in there where you struggled, and so it gives you an opportunity to self-reflect, to make adjustments, and then the last question would be, okay, what do I need to work on next week? And so that might be something like, you know what, next week I'm going to put an alarm to remind myself that you know, by nine o'clock I need to start winding out and be in bed by 10. Maybe I need to, you know, shut off my phone at a certain time. You know, so you would write in there anything that you think you need to adjust for the following week. So this is good for if you're working on specific goals. This is good for just your emotional and your well-being, kind of what we just talked about. But the the whole purpose of this is so that you get off of autopilot and you are more aware and you are more present with what's happening for you. And so again, you can do this daily, depending where you are in your life journey. If you are really fully in a place right now where you're doing a lot of healing, you're doing you're going through some really tough times, then you might want to be doing this daily and even several times a day. So we talked about like journaling, we talked about like you know, writing down our thoughts or going for a walk and kind of checking in with ourselves. But we can do this a couple times during our day. It could be something where you check in with yourself in the morning. Maybe you come back at yourself at 12 o'clock. And as I'm talking about this, I am mindful that this is a mindfulness practice, meaning that you have to be intentional, right? Because I'm just thinking about most of us who are normal human beings and we're going through our days, and we don't remember, we don't make time to like pause during our day to like check in with ourselves or to notice things

Two-Minute Check-Ins During The Day

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that are happening. We don't notice these things, and then what happens is like by the end of the week, you're like falling apart, and you're like, what happened this week? What's going on for me? It's because I didn't, I wasn't really giving myself that space to really check in with myself and notice that I'm feeling really stressed right now. And let me pause and notice what's happening around me, what are the thoughts that I'm having, and that's what this practice is, right? It's giving yourself moments in your day when you're just coming back into yourself and you're literally just noticing how am I feeling right now, right? And sometimes that could be just giving yourself two minutes to literally shut it all down, do a body scan, notice if there's any tension, notice if you're having any discomfort in your body, notice what are the thoughts that you're having right now. Are you like thinking about things that are making you feel worried or upset? Are you like too into the future? Are you like thinking about you know what's happening later today, which is causing you stress right now? And these are things you can do several times during the day to like just come in with yourself and do exactly that, and that way you can adjust. I'll give you an example. So this was a couple years ago. I don't usually do this anymore, but before I used to like resign or give in to moments in my life or my day that made me feel in some type of negative way. I'll give you an example. The example that I that I'm thinking of is let's say I woke up in the morning and maybe like I was running late. So I was running

Breaking The “Bad Day” Story

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late, and so I hit the highway, and of course, there's traffic, and so what does the mind do? The mind starts going into this script that today is going to be one of those days where everything is just going wrong. So here I am running late for work and there's traffic. Of course, there's traffic, because why would the universe like make it easy for me? So then I get to work and I'm already in this negative mindset loop of like things are gonna go bad for me today, and so I come into work, and maybe like my coworker looks at looks at me like a different way, or maybe I say hi to someone and they didn't hear me, and so I'm like, Oh fine, here we go. Now you're just gonna ignore me like I didn't just walk into the office, and maybe because you already in this like energetic place, things just start going bad, and you literally well, this is what I used to do. I literally would say today is going to be a bad day, and I just like would give in to that, I would just expect that things were going to go badly or wrong during my day, and they would, right? Because you've already convinced yourself this the script, that's the like the story you're telling yourself, and I would just get into this loop. Why? Because I would be an autopilot, like I wouldn't think about it. I just said this is what it is, and this is what's gonna happen, and that's that, and then I changed that because I then started doing my own inner work, I started doing my set work, I started working on myself, and I realized that that is such a bad way to live your life, right? Because then you're like in this autopilot of like, this is the narrative, this is the story for today, it's gonna be a bad day, and I'm not gonna look for anything good, it's just gonna be a bad day. I'm just gonna finish off, and tomorrow we'll start again. Where now I'm like, no, heck no, I am not to going to give in to a bad experience just because I have convinced myself that this bad thing happened, and basically today's shot, nothing good's going to happen, right? Fast forward to now, I am more aware of that because I am more mindful of how I feel and what's happening around me. I have really worked hard on getting out of that autopilot, and so what that would look like for today would be maybe I, you know, I usually don't wake up late anymore, but let's just say that I am my way to work and I'm feeling really good, and then all of a sudden I hit traffic. And so now what I say is okay, there's traffic. We know what we're just gonna write it out, and we'll get to work when we get to work, and that totally changed my mindset, or sometimes it might be something like I hit traffic and I notice that I'm starting to get upset about it, right? But because I am more aware of my emotions and more aware of like the way that I physically and emotionally feel, I can notice and say to myself, hold on, I'm noticing that I'm getting upset or I'm getting frustrated because there is traffic, and I will literally stop myself and say, No, we're not gonna do that. It's okay. There's traffic, it's fine. I'm gonna get to work when I get to work, and then I release it, I let it go, and the rest of my day is fine, right? I get to work when I get to work. If I get to work a little late, then I get to work a little late, I accept it because it is what it is, and I don't let it take over, I don't let it ruin the rest of my day for me, but that's because I've gotten into the habit of checking in with myself and self-reflecting, which then helps me to correct the situation, helps me to really notice. Wait a minute, I'm noticing that this situation is making me feel frustrated, angry, irritable, whatever. And I'm noticing that I'm having these thoughts that are saying, like, today's gonna be a bad day, or this morning is bad, and that's not good for me. So I'm going to decide to change my thoughts, and I'm gonna say, Yes, I hit traffic, and that's okay. I'll get there when I get there, I'll go there nice and slow, and it will be fine, and that has totally changed the way that I function because now I don't allow these types of situations to like help me just ruin my day. Or sometimes it could be something like I'm noticing that I'm holding a lot of tension, like my body is kind of tense right now, my my arms are hurting, my legs are hurting, and so that might be my cue to myself to let's see, hold on, what's going on? Noticing that I'm feeling this way, I'm noticing that I'm tense, I'm noticing that I'm having, you know, like my heart rate is kind of like a bit more elevated, and so that's my cue to myself to take a minute for myself, and so I might just step step back, I might just breathe, I might just notice, and I might just say, okay, I think it's because like I've been going, going, going, going, and I've haven't had a break for myself. And so in that moment, I might say, What time is it? And I might say, you know what, I'm gonna give myself a 10-minute break to sit outside just for a little bit to kind of like help myself, de stress myself, soothe myself, so then I can come back and my brain can be functioning back to what it was. So these are the kind of things that can happen when you are getting in the habit of checking in with yourself. And again, as you heard in today's episode, this can happen in many forms, and this can happen in many different ways. You know, this is for a person that is really working on like helping themselves and and you know, getting to know themselves and working through situations, this might be more frequently, which is what I usually recommend to a lot of the clients when they first come into therapy. It's like I want you to check in with yourself, you know, every single day, depending on what it is that they're coming in for. And you know, sometimes it's just rating your moods, just check in with yourself every single day. Give yourself a rating from one to ten, right? One being the lowest mood possible, ten being

Mood Ratings And Finding Your Baseline

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the highest mood possible. Do that every single day, and when you come back next week, let's talk about it. Because a lot of people just don't know what their normal functioning is, they don't know what is that that baseline for themselves, and many times you you're functioning at a level where you think there's something really wrong with me, but when you start doing more self-reflection, when you start doing something as simple as a mood, a mood scale, right? Every single day, just check in with yourself. Give yourself a you know, you can make it as simple as possible, you don't have to do anything fancy. All you do is you know, notes app, get yourself a journal, and every single day all you do is put the date, give yourself a rating from one to ten, you know, and write a little sentence about it. Like today I'm feeling a six because I was rushing this morning, but now like it's good. My day is organized and I feel fine, right? The next day you might feel a seven, it's a Saturday, it's gonna be a good day. I woke up, I slept in, you know, everything was going fine, and you can kind of check in with yourself that way, and that could be a good way, depending on what you do. And for some of us who are functioning really well, sometimes it's just checking in with checking in with ourselves as needed, right? If you notice that things feel off, if you notice that something doesn't feel right, then you might say, Whoop, let me check in with myself, what's going on for me? What am I thinking? What am I feeling? What does my body you know feel like right now? And then I can help myself to get through those moments. So checking in with yourself can look very differently for every single person depending on what's happening for you. My suggestion is check in with yourself and ask yourself, like, how have I been doing with this? You know, ask yourself like, have I been checking in with myself enough for me to really understand how I'm functioning, how I'm feeling on a day-to-day basis, and do I need to incorporate this more into my life? I think everybody should.

Tracking Wellness And Planning Next Week

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By the way, every single Friday or Saturday, I'm gonna ask myself those three questions. What's going on, you know, what did I do well or what went well, what did I struggle with, and what do I need to change? What do I need to focus on for next week? And that right there can be something you can do every single week and help yourself so to flip you off of that autopilot. Because many of us, what happens is we are not aware, we don't take time to do this type of work, and then we are really upset at ourselves because we didn't accomplish things, because we weren't being consistent in things, and because we realized like I've really been screwing up lately with X, Y, or Z. But when you're able to like check in with at least weekly, you can be more mindful and say, hmm, I noticed that these things right here that I really wanted to start doing, I haven't been doing. I've noticed that these areas I'm doing really well in. Like I've been really consistent with these areas, and then you can say, Alright, what do I need to focus on? Right? If there's these areas that I struggled with, okay, what do I need to do in order to be more consistent with these areas, right? For me, I've noticed that I've been having a really hard time of getting enough water intake in, and I've had these little habit tracker stickers in my planner, but because I don't know, I don't look at the planner as often, it doesn't remind me. And so now I decided that I wanted to do a just a wellness journal. And in my wellness journal, every single day, I am going to be tracking these areas that I really want to work on, and every single morning I'm looking at it and I'm using different tools to help myself to remind myself of that because that's something I want to work on. So you think about that for yourself. What is something that you know you need to kind of work on? But you're not gonna know if you're not doing these like moments of reflection. So I hope that this was helpful to you, and I hope that this helped you to maybe like understand yourself a little more and under and maybe like help yourself to say, you know what, I haven't been doing a really good job of checking in with myself. I haven't been doing a really good job of checking in with my day-to-day or my goals. I've just been setting these goals up or setting these intentions, and then I don't I don't do anything with these intentions, which doesn't make me feel good. Or it might be like, you know what? I think I'm gonna I want to pick up a journal and just check in with myself every couple of days. Or maybe I want to incorporate more mindful walks so that I can give myself time to just be with myself and listen to what I'm thinking, or help me through different moments that I may be struggling with. Or maybe I just want to start giving myself those two-minute check-ins, two-minute reflections so that I can really understand how I'm doing. So if that's you, then I would definitely recommend that you take some time to, you know, review these things that I was talking about and really see how this relates to you and how can you work on this for yourself. Okay, so I hope that this was helpful to you, and I hope to talk to you soon. Thank you so much for joining this conversation today. I hope this episode was helpful to you on your healing journey. Don't forget to subscribe so you never miss an episode packed with valuable tips and insights designed to empower you. If you found value in this episode, I'd be so grateful if you left me a review wherever you're listening from and share your thoughts and feedback. This really helps me to reach more women just like you. Thanks for listening.