Transformation Tuesday: Building Sustainable Habits

On this episode of the podcast we have our Transformation Tuesday webinar.
  
This week, we talked about how to build sustainable habits and focus to build the life you want.

For more information, and to sign up for our private coaching, visit tesh.com

Our Hosts:
John Tesh: Instagram: @johntesh_ifyl facebook.com/JohnTesh
Gib Gerard: Instagram: @GibGerard facebook.com/GibGerard X: @GibGerard

Transcript

Unknown: 0:00

Gib. Hello and welcome to another episode of the podcast. I'm Gib Gerard here with another one of our transformation Tuesday episodes of the show. That's where we take audio from our weekly transformation Tuesday calls. You want to learn more about them. You can check us out@tesh.com where you can sign up and be a part of it live. But we, every once in a while, we like to present to you what we've been talking about for the last couple weeks. So here we go, here with transformation. Tuesday is me and John Tesh. Hello everybody. And welcome to welcome to transformation Tuesday. We are excited to be here. I know I'm excited to be here, excited to have you guys in the call today. I know I say this every week, but the the work that we do to prepare for these shows, for these for these conversations, is so unbelievably inspiring and motivating to me. Today, we are going to talk a little bit about, just because we're still on this kick, we're going to talk a little bit about habits, about how to form positive habits. We're mostly going to talk about how to break bad habits. But I do not like leaving you guys with a with only the negative, so it'll be we will. We will have a quick thing about a way to help you guys form good habits. That's some stuff from James clear. Some stuff from Tony Robbins, Andrew Huberman, and surprise, this is gonna make John really happy. We have one from Jocko Willink. So he is a we cannot recommend that you follow Him. We cannot recommend that you do everything that he does, but there are nuggets that are very inspirational out of what he says. And so looking forward to sharing all of that with you guys today. Anything Jack was a Navy SEAL? Of course, I should say, of course, he just is a Navy SEAL. The you know, we don't have to talk about this today, but, but I know, I know, here it comes, right? I I love, I love movie therapy. I remember us talking about movie therapy once, but I was, I was having one of those days where I just couldn't get started, and I was like, oh gosh, it's just too much. What do I think about first, you know? And so I said, Well, I wonder if there's a movie that'll help me, right? Let's do some more procrastination. And it was, and it was, I said, I don't think I've ever seen this before. I watched Friday Night Lights. Love that movie, you know. Well, I told you about this. Yeah, I used to. Usually takes me three or four days to watch movie because I don't want to do it, but, just watching, you know, any anything that shows people against all odds and and triumphing over, over over adversity, you know, that kind of, that kind of stuff. So I'm never played football, but I'm ready for some today. So let's go. Yeah, usually funny is, my oldest daughter doesn't like sports movies. We like, we like a lot of the same stuff. She's like, I just, I know exactly what's gonna happen every time. Like, oh, some people really enjoy that part of a movie is the fact that they like, they know exactly what the formula is that. So I can't believe she doesn't like sports movies. I find them incredibly inspirational. And Friday night, She's too smart. I think she needs to be dumb like me, you know, it's like, I mean, I can watch a movie, and then two thirds of the way through the movie, I go, Oh, I've seen this before. I'm just, I'm just, you know, just easy to play, easy to it's like, I'm also really bad. It's like I got, you know, I took, and I'm not your level with the with, with with math, but I took a calculus A and B, whatever it was, in high school as an AP course. But give me a word problem and I cannot. I cannot. I cannot, get the train going 35 miles an hour into into Los Angeles from New York, and if it has a head start, I just, I can't. So, so I think that's what it is, and I can't do word problems, so I'm a great audience for I mean, Prime Video has all of my $3.99 and because they won't tell you, they won't tell you, you know, it's like, Oh, if you're finished, they go, did you enjoy it again? You watched it three times? Maybe you should just purchased it. So, so I need better habits. Please help me. Gib Gerard, we're gonna start. We're gonna start by we got to reframe our lives. So this is an important thing. When we talk about wanting to change, we talk about wanting to get us, you know, again, our mantra is getting you from the place. From the place you are to the place you want to be. As a group, we were trying to get from the place we are to the place we want to be, and we signed up to be here. We started this program because we all believe in a certain element, that there is a part of us that wants more, that believes that we have more more and more capability. Uh, more productivity. There's more for us. There is an inherent issue with that. And here's Tony Robbins to talk about how we actually experience life. Focus your life is not your life. The life you experience is the life you focus on. If you focus on what's screwed up in your life. You have screwed up life. If you focus on stuff that you're grateful for, you have an extraordinary life. It's not about being positive, it's about being intelligent. Are you going to focus on what you have or what's missing? Are you going to focus on what you control or you can't control? We don't experience life. None of us do. Two people can have the same event, but they don't have the same experience. So it's a matter of focus, because whatever you focus on, it'll be real to you, even if it's not real. I think that's an important takeaway. As we look to build habits, as we look to grow, as we look to become the best version of ourselves, this idea that we become what we focus on, that we begin to turn into the people that we obsess about ourselves being is really important because now you've unlocked something in yourself. You've unlocked the idea that you are in control of a certain area of your life, your experience, and the way that you frame your experience. So when we talk about creating a journaling habit, when we talk about creating an exercise habit, we talk about identity based habits. When we talk about gratefulness in particular, what we're talking about is changing immediately the way that you experience your life. So you know, you know, I didn't start this ritual. Connie, my wife is she's very good at rituals, and and, and she feels better when she knows what's going to happen at this time, that time, whatever she's she's a great planner, and so good of a planner at times. Yeah, 1000 things just went through my head. But you know, one of the reasons I'm alive is because she's a good planner. So anyway, what, what we've been doing? I mentioned it before, but what we do every day, and if we miss a day, we'll do two tomorrow, is we, we read, actually, it's her. She reads a chapter or two in the Bible, right? And I have, she has it on the Bible, the leather bound Bible, and I have it on my on my phone, and she reads and she reads that. And sometimes we'll have a conversation about that. Sometimes we'll even ask, AI, you know, hey, are there three Ananias is or two? And what's the difference between them? I mean, it's really, that's a really good use of AI, by the way, because I'd be going like, oh gosh, how do you spell Ananias? So, but then, but then at the I'll land this plane, I promise Gib, spell Ananias is the outcut. Yeah. Why did they name it? Can Ananias? So, anyway, so then at the end of that I get, I get these elements from they. We order them from Amazon. It's a little thing like this. And in the top is a little wafer, and then the bottom is grape juice. You just peel it off. And so we have communion. And so Connie will do the will do the bread, and I will the wafer, and I will do the other, the grape juice, the blood and and we spend 15 minutes just first her and then me, and we talk about what we're grateful for. And there are times when I'm like, oh gosh, what is it going to be today? But as soon as I open up my mouth, I mean, what am I going to come up with? Basically, soon as I open up my mouth and start talking about and sometimes it's just, oh my gosh, it's, it's, it's my life is supernatural. How am I still here? God, this is incredible. You've done. You know, sometimes it's broad, sometimes it's very specific. Many times we pray, pray for, for, for your kids, because they're, you know, they're just growing like weeds. You know, there are many times, many reasons to pray for them. But when I'm done with that, and I'm in the middle of a day like today, I've already had a win, already had a huge win, right? So I'm not wanting for any if something else happens, great but, but when you go through and you're really, you're really sincere about what you're grateful for, then you've got, it's like the making the bed thing, only even heavier. You just, you're, you've got a huge win. And so it's like, I don't have to, maybe I don't have to accomplish as much as I wanted to, and when I started the day, that makes sense 100% and in fact, we didn't talk about this, but that was exactly how I wanted to launch from that Tony Robbins quote, which is, we need to build those habits that frame our day exactly the way that he just described. So we need to build those habits that that allow us to experience our life from the perspective of gratefulness. It's why we It's why we report so frequently on the importance of gratefulness, journaling of of a daily spiritual ritual practice that he's talking about, and what? And one more and one more thing, what the. Reason that happens for me every day is because I'm accountable to somebody else too, you know. And that's why these walking book clubs and getting together socially and all that stuff is because they're even running clubs. Any of that stuff when somebody else is holding you accountable, you know. Go ahead 100% and look what we are. Our thing in 2026 that I have been hammering on transformation Tuesday and a little bit on the Thursday coaching call as well. But, but it's this, you right now are the product of your last six months of habits. In six months, you will be the product of these next six months of habits. So it is vitally important that we build that in. Here's James clear talking about James clear, who wrote the book, you know, wildly bestseller book, atomic habits, talking about the importance of of how our habits define who we are. We do not rise to level of our goals. We fall to the level of our systems. The standard narrative about habit change, success, performance, improvement. Achieving a goal is that you need to set a goal and that you need to try really hard, and if you haven't achieved that, then it's because you don't have the willpower or the grit or the perseverance. And we tell ourselves these kind of internal narratives all the time too, you know, like, oh, maybe if I really wanted it, then I'd achieve it. But what you find is that the deeper you study human behavior, the more that you see that so many of the actions we take each day are simply a response to the system that we find ourselves inside. And so the argument that I make in the book is that what you need to change is not necessarily your goal, but your system. That's it, right? I love that one line from from James clear, which is, we don't rise to the challenge of our goals. We fall to the level of our systems. So we all again. I know I keep saying this, but we signed up for this because we have bigger goals, and we haven't achieved them, and we have to accept right now is that you haven't achieved the goals, not because of some moral failing on your part, not because necessarily those goals are not for you, but because you have allowed yourself to fall to a level of systems that you have in your life that you may not be aware of, and it's time to become aware of them. Yeah, and I was just as I was listening to that, I was thinking of, you know, when we have systems, when we have processes, and sometimes we're not getting the outcome that we want, sometimes we're just not comfortable with it. And that's where you and I talk about this all the time, because when you're an entrepreneur, and Gib and I are both entrepreneurs and we really, after lifetimes of working for large companies and stuff, we have control over our businesses, right? So we, part of it is that we got, we got nos in certain areas. Part of it is that, that we've maybe we found a different way to do things, but we live, especially right now, in such a changing world. And when you think about that changing world being your changing body as well, then the word iteration keeps popping up, right? And I was just searching for different definitions, but it's the process of repeating a set of steps, usually with small changes or improvements each time in order to get closer to a desired result, solve a problem more effectively, process a collection of items one by one, meaning we, we, if we keep, if we, if we keep hammering the same nail with it, with the wrong with the wrong tool, right? We're just going to get the same result. I mean, there's all kinds of metaphors and similes you can you can use with that, but that's why it iteration. When you become stubborn and you just keep plowing ahead and all of a sudden, you know, people, people don't want the pet rock anymore. You know, what's your next toy? You know, it works the same way with this. This is not working, you know, this exercise, for example, is not working for my body anymore, because I have a, let's say I have a challenge on my knee or my hip or whatever. So if I just keep doing that, I'm either going to quit or I'm going to hurt myself. That's an iteration, and it works for everything. Yeah, yes, yes. And here's an important fact, and here we're going to get to the thing that I know you're looking the most forward to. Here's Jocko willing framing, framing our behavior in a way that we'll talk about the other side of it, but it's important. And again, he's a little aggressive. We know he's aggressive. He's not for everybody, but he's saying something really important here. So everything that you do is habit forming, and that includes hitting the snooze button, that includes sitting on the couch, that includes eating donuts. It's all habit forming. You know? What else is habit forming? Discipline? Are setting the alarm and getting up, going and working out, eating steak, that stuff is all habit forming, too. I recommend you form some discipline habits each Monday. Y'all go get some discipline out. Yeah, I think, I think when he shows up for an interview, he just says to the camera, man, he says, camera is like, you know, hey, what do you what do you want to what do you want to look like in a studio? Just turn out all the lights. Just turn them out. I don't want anybody to see anything, but just this cheek right here, a single light source. How high can you get the contrast filter on that camera? Let's go. You know, it's like, it's, you know, we're all looking for a coach. That's why Gib and I are here. As we coach you guys. We're coaching ourselves 100% 100% and the thing that I want you guys to take away from that and what we're building towards, is this idea that everything you're doing is a system. Everything you're doing is forming a habit. So you may be like, Oh, I don't really have a lot of habits because I don't smoke or I don't drink or or whatever. You may think you know what, however you frame habits in your mind from preconceived notions, but the reality is that everything we do is a habit. You buy the same The reality is that like even advertisers know this, a lot of times, you're buying the same brand of toothpaste that you've bought for the last 20 years. Your habit is there. You just don't realize that everything that we do, everything that makes us who we are, is the result of the systems and habits that we have, and that means that if there's something that you want that you don't have, it's because you haven't developed the habits and the systems that are going to get you there, and that you haven't, you haven't you haven't looked at the iterative process like we were just talking about that gets you to the habits, that gets you the the goal that you end up wanting. Love it good. Love it really good. All right, so hopefully at this point you've acknowledged that you have habits. Hopefully you at this point you've acknowledged that the things that are holding you back are the are the daily, constant decisions that we make. So how do we begin to break the habits that we know are bad for us? I know that eating, I mean, as Jocko just stated, I know that having a donut, I know how it's going to make me feel, and yet sometimes I have a donut, I know that there are certain food choices and certain behavior choices that lead me to being unhappy. And I know, I mean, I've had this before. I don't know if you've ever had this, but if I'm trying to eat really clean, and I my kids have left out. This happened. This happened yesterday. My kids did not finish their breakfast, and it was toaster waffles. And I love a good buttered toaster waffle, and I put it in my mouth and I start to chew it, and it tastes so good, and I immediately, my brain goes, Why are you doing this? This is not. This is not in line with your goals. This is not and I've spit it out. I've spit it out. Spit it out. I tell myself, it's because I don't want to waste the food, yada yada yada. I make all these excuses, but I have these habits that that end up, that end up sabotaging my goals. So how do we begin to break those habits? Here's Andrew Huberman talking about a similar experience to, what? Oh, go ahead. No no, go ahead, it's a guy that I follow. His name is, I can't think of his name, but anyway, he's the he his business is called ATHLEAN X, oh yeah, and, and so he's so many people follow him because he's, he's a physical therapist, but he's also a bodybuilder and, he just talks about, I've relied on him for several things, for working out over, over 60 years old, things like that. But you look at him and his, he does, he always does it with everything, with his with his shirt off, and he has, like, a perfect body, right? He's a smaller guy. He has a perfect body. And he, he just let us all know recently that that he has a he has a cheat every day, and his cheat every day is at the end of the day. And he's really good through the whole day, but at the end of the day, he knows that he is going to have a bowl of two and a half scoops of ice cream with vanilla ice cream with some almonds, over with, with with honey and crumble, like a crumble piece of of a chocolate chip, a cookie. Oh, yeah. I got a little too into that visual. Sorry. Sorry, go ahead, but he's but he gives himself that every single day, yeah, which, which stops him from doing anything else. Because in his mind, he's like, if I pick up the waffle, or like me, if I go into, the into the into the pantry, and I have the Oreos, even if it's, you know, one or two, then I can't have that ice cream at the end of the day, right? Yeah, you've, you've, you've, you've gotten he so he has anchored his behavior to a to a sweet treat that sort of keeps him focused on, on all of his goals throughout the day. And he knows that. And by the way, if you can limit yourself to one cheat, you can allow yourself to be as disciplined as you want the rest of the time. And this is, this is the basis for the rocks physique he has. Obviously, he's as a lot of the people we've talked to have described him, he's metabolically elite, right where? Which means, you know his. His systems are all working appropriately. But one of my favorite things about following the rock on social media is seeing what he eats on Sunday evenings, because it is ridiculous. Here is Andrew Huberman talking about how to break a bad habit by acknowledging it and then anchoring it to a new habit. Take the period immediately following the bad habit execution, meaning, let's say you tell yourself you're not going to pick up your phone, you're not going to bite your nails, you're not going to reflexively walk to the refrigerator a particular time of day, but you find yourself doing it anyway, and what actually has to happen is bringing conscious awareness to the period immediately afterward, which I think most people recognize. They realize, Oh, I just did it again. I just did it again, and in that moment, capture the sequence of events not that led to the bad habit execution, but actually to take advantage of the fact that the neurons that were responsible for generating that bad habit were were active a moment ago, and to actually engage in a replacement behavior immediately afterward. That's good. So this is a this is part of the habit ritual, like the neuroscience of habits that James clear talks about, Andrew Huberman talks about, but you take that idea that okay, because we all have experienced it right for me, one of the habits that might that we're working on in my family is having our phones out in the evening, like around the kids, right? Just because of what that the behavior that that models and we were a screen limited household, particularly for our children, but there is this tendency, especially like after the day is over, my wife and I do a lot of activities to have our phones and respond to text messages and social media posts that our friends are, you know, sending to us and all that so. But we have, we have consciously, my wife and I sat down and talked about this idea that we need to be better about it. And so that's like a behavior where I pick up the phone and I immediately go, gosh, I just did this in front of everybody. I did it at the dinner table. I did it wherever. Um, wherever. And I'm going to start anchoring it, because if you're into a more positive habit so acknowledging it okay. I shouldn't have done that. And now I'm going to maybe say something encouraging or that I'm grateful for to my children out loud, and create the inverse habit, which is I was distracted. I think there's a name for it's called, like, flubbing or phubbing, where people are looking at their phones, when they, when they when they should be engaging with people around them. And I'm going to take the the neurons that did that, and I'm going to apply it to something that positively reinforces my children. I like it. You know, I have actually been studying because it's starting to pop up like crazy in my in my searches the power of actually speaking out loud. Yes, you know, 100% there are people like Dr Kenneth Hagan, evangelist Andrew, Andrew Wommack and Barry Bennett, who talk about that when it comes to theater house. Used to say it too. Is that right? Yeah, I'll tell you about that when you finish it. Yeah. Okay, yeah, is. So I have really been trying to concentrate on, like, if I'm, if I'm faced with something like that, where I will, like, I'll come into the studio and I'll work on something, and then I'll just leave it and go to something else, but I leave that mess there, and then all of a sudden, it's just like, there's, you know, there's just stuff. This is the only clean area. It's a narrow shot. That's why so narrow. It's gonna be like this. Soon it'll be just like, but, yeah, but it's, it's one of those things where now I started going, if I leave this, speaking out. If I leave this here now, I'm never going to put it back. So here's where it goes. You know, that kind of thing that's, that's, that's very simple, but you can do it with absolutely, do it with food, do it with snacks, and do it with with prayer. You know, it's like I've had that. I've had that back problem that's getting better and better again, and I'm speaking to it. I'm saying, Hey, back. You know, you need to get an order right now in Jesus name, you know you I see you now. I see this foraminal stenosis just widening right now, you know. And so even if nothing happens, like, right then, I my mind knows that I'm focused on that. And I'm going to do the exercises necessary, and I'm going to, I'm going to be in a mindset. There it is, my body is that my body is going to work on that area and to help me heal. And now you've got a now you've got a growth mindset, you've got a positive mindset, and your experience of the pain is one that you don't feel powerless under you feel power over it. And that goes right back to the concept that Tony Robbins was talking about the top of this call, right? You're empowering yourself by creating, I don't want to use the word mantra, but by creating those, those reminders when the bad habit hits, and you can use pain to create habits, right? If you have, if you have consistent chronic pain, we used to do, this is terrible. We used to do you said a lot. Arms on your phone. But we also used to have, when I worked in ministry, we would have, like these bracelets, and they would we would have, we would wear a rubber band and then a bracelet, and the bracelet would remind us of the thing. And if we did a bad habit, we would then we would like a Mago day, you lift up your the rubber band and then you and you flick your wrist with it in order to sort of remind yourself, use the pain as a reminder. But again, when we're trying to break bad habits and form better habits, any little bit of a reminder that gets us out of the passive neurological system and into an active neurological system is going to help us. Here is Chase Hughes talking about a way to chase you as entrepreneur and coach, talking about a way to be to break bad habits if you follow the brainwashing formula, which is focus, emotion, agitation and repetition, it spells fear, and that is the best way to brainwash yourself to form these new habits and goals. So how can I get myself to focus? How can I build the emotion, which is the why, not just one at the very beginning? How can I continue to make it emotional? Maybe I can make the cost of inaction emotional, and then agitation is, let's say I wanted to lose weight, or whatever, the same house every day that I've lived X way in I'm seeing the same hallway, same rug, same couch, everything looks the same. My brain says, Oh, I'm here. I'm going to follow that script, because our brain writes scripts for us to save us time. So agitation means I'm going to disrupt my environment so much and so often that my brain has no chance to default to an older script and repetition, which is just over and over and over. How can I re expose you to the same stimuli, or re expose myself to the same stimuli? Yeah, I've heard this. I've heard this. This is great. I've heard this before. And I've also heard, just to amplify it, that you're going to be more successful if you focus less on how great this Their goal is going to be when you accomplish it, and and and more about what's going to happen if, if I don't, right, you know, where, what, where will I be if I don't, if I don't, take these, these actions, yes, and then look again, just going back through the the things that we've talked about today, everything that we do is a habit, and habits are good. Habits allow us like he says, repetition, Robbie is the is the r of fear. Habits are good. Habits allow us to use less mental energy to accomplish things that we do on a regular basis. So by understanding the neuroscience of where the habits come from, understanding the neuroscience of what leads to habit formation, we can now hack that system to create the to create the habits that get us to the place that we actually want to be. So like he mentioned there, I just think about this. Sometimes my wife wants to redo a room, so she'll move stuff around the room. And I got to tell you, for weeks I can't like I'm so disoriented, I find it at times, I find it frustrating because I'm like, Ah, this. But what I've done is I've taken things from the passive part of my brain to the active part of my brain. Now that's an innocuous situation, but let's do it with snacks, right? If you have cookies in the pantry in the exact same spot, right? Sometimes all you have to do is move it somewhere else and put something else where that where those cookies are, in order to get your in order to in order to change that habit, right? You're all of a sudden, you're not reaching for Oreos anymore. You're reaching for apple slices, whatever that thing is. If you just make that, that environmental change, oftentimes you will form new and better habits. The I see the question April, and I'll get to that. So again, understanding the systems and breaking it down, speaking of the repetition and the agitation. Thing here is James clear talking about, I promised you that we would get to the positive. Here is James clear, talking about how to how to create a new positive habit. The two minute rule can be applied to pretty much any habit you're trying to build. It's very simple. It just says, Take whatever habit you're trying to create, and you scale it down to something that takes two minutes or less to do, right? So read 30 books a year, becomes read one page or do yoga four days a week becomes, take out my yoga mat, or, in my case, write a newsletter every week becomes write one sentence. That's it. In business, they call that the minimum viable product, right? You take, you take the basic thing, the most basic thing that you can do in the shortest amount of time, under two minutes, and you begin to create the habit from there, because taking the yoga mat becomes taking the yoga mat and doing one pose. Taking out the yoga mat and doing one pose turns into doing two poses. And before you know it, you've got to practice doing a breathing exercise for 30 seconds becomes doing a five minute prayer becomes doing a 10 Minute. Meditation and prayer. You you build the habit by anchoring it to something easy and then adding complexity to it. Not eating the Oreos is as simple as moving the Oreos and putting the apples where they are, and that becomes eating a diet that is high in fruits and vegetables. It just takes those small, minimum viable products to get there. That's why they say. It's also why they say, if you want to, want to stop charging your credit cards, put them in some water and freeze them. And that was before a no fill existed on on every website. Oh, great, my cards in the freezer, but my my computer knows my credit card Exactly. There is the computer in the freezer. Yeah. All right, folks, that is at a time I'm going to end with with one question from the comments. April is asking, Why? Why does focusing on what will happen if you don't create does that create negative visualization, or does it just make you work harder? Okay, so when we talk about focusing on the consequences of not achieving your goals and why that is more powerful, it is absolutely because it just makes us work harder, because it reminds us that why we had the goal in the first place. I think it is fundamentally, it is reminding you of your why. And we have talked before about the power of the why, the positive does not seem to be as motivating just because we tend we live in a very comfortable world overall. And so, you know, it's hard to imagine that life getting better. It does not seem to motivate us the same way. It's what the research shows. I understand what you're talking about, about negative visualization. I don't like the negative visualization aspect of that, where you are imagining the bad. So you have to couple that with some mental control that comes from prayer and meditation. But this idea of I won't get it is, is fundamental, or whatever, the consequences of it, like, Will I in six months, I'm going on a trip, and I don't want the love handles or whatever. The thing is that that that is actually more powerful, yeah, and I can simplify that to just to my my life as a as a musician. I have a big event coming up on on February 15, and I need to, I need to practice for that. So I don't think when I'm here in the studio, I know not to think about, oh, okay, so if I practice a lot, it's going to be a great performance. I know what it feels like to be on practice when I show up for an event, mentally and physically, so I might be able to get my way through it, but my mind knows that I didn't do the preparation, and so there's a good chance that there's something something bad is going to happen. So I know what that something bad is. And we take anything, you can plug it into anything. Can plug it into weight loss, or you can plug it into blood sugar or whatever it is, you know. But that keeps me practicing, because I know, I know what's going to happen if I don't. I'm not thinking about, Oh, it's obvious. Going to be it's going to be a great day if I practice. I don't think about that. I think about what's going to happen if I don't do the job I'm supposed to do? It is the same subconscious neural pathway that leads to you having the dreams of walking into a high school classroom being given an exam you didn't study for 30 years after you graduated, right? We all still have those dreams that, oh, the essays do today. I didn't even do it. I'm in my 40s. I don't have essays, but that same mental process of the consequences of being under prepared and of not doing the work that that leads to anxiety even to middle age is is the same mental process that allows us to motivate to build new habits. If you, if you were interview the top coach, Olympic coach, or, or, or even a Gib as a as a baseball coach, of of young kids, and also as a basketball coach now, or even as a referee, he does that too, right? He will use the word reps and and it's true in the gym. It's true with the piano. It's true with learning another language. It's true with everything you can, you can, you need to put in the repetitions 100 that's it. There's just, there's just, and there never will be. I don't care about AI. I don't care about you know, you if you don't put in the repetitions on what it is that's important to you, then you will fail and and that's, it's just, that's just the way we're designed. You know, you have to repeat things that are going to lead toward the goals that you want, whatever that is, and you are starting that process by being here with us every single Tuesday. Absolutely. Thank you guys. That is, that is all of our time we kept a little over, but we appreciate you guys for for John Tesh and Chrissy, Gib Gerard, we will see you guys next week. Thank you guys. That's it for the show today. Thank you guys so much for listening. If you like the show, please rate, comment and subscribe on Apple podcast. Spotify, wherever you get your podcast. It helps us out a lot when you do that. We also. Try to respond to every mention the show, every DM about the show, you can tell us what you think about it, because ultimately, we do the show for you guys. So thank you so much for listening. You.