Unbusy Your Life: Episode 16 | Worry, Confusion, and Overwhelm Detox

Are you ready to let go of worry, confusion, or overwhelm? How about a detox? In today’s episode of Unbusy Your Life, I am walking you through the process I used to cure my worry addiction. The process is much like a detox or a diet that you would go on if you were trying to get healthy after the holidays or lose weight.

What’s the first thing you have to do before you start one of those diets? You decide to do it. You decide to eliminate that thing from your diet.

Detoxing emotions of worry, confusion, and overwhelm are very similar. You have to intentionally decide to eliminate those emotions from your life. 

So how do you do it?

Find out when you listen to Episode 16 of Unbusy Your Life, Worry, Confusion, and Overwhelm Detox.

So, why is this topic relevant to the Unbusy Your Life podcast?

Well, here’s the reason why. It’s just like overindulging in too much alcohol or eating an entire bag of chips or five cupcakes. If you did that, you see the physical effects of that kind of behavior, right? It’s the same idea with some feelings and some emotions that we have by indulging and emotions like worry and confusion and overwhelm. There are also negative side effects. These emotions are what I call the stuck stagnant emotions. They’re really the dream stealing emotions and goal stealing emotions because they prevent us from doing the things that are going to move us ahead towards our dreams and our goals.

Think about what happens when you worry about something. Maybe you’re worrying about your children. You’re spinning out in your mind, right? So many of us think (especially those of us who are moms) that worry is one of those necessary things – that it’s a necessary experience of being a good mom.

I want you to stop and challenge that thought.

Worrying about children doesn’t make you a better mom. All it does is make you a worried mom.

When I’m sitting here and I’m worried about my son and maybe he’s going dirt bike riding or he’s doing something that maybe I think he might get hurt doing, my worry isn’t changing anything. All it’s doing is keeping me spinning out in my brain. It prevents me from being productive.

The same thing is true with overwhelm. Overwhelm is coming up a lot from my clients right now because they think there’s so much to do. The thoughts that my clients are having are:

“I have more things on my plate to do than I’ve ever had to do before. I am entrepreneuring. I am building my business, growing my business, and I have these kids at home who need my attention, who need me to homeschool them, and there’s just too much to do and I don’t have enough time.”

When you’re experiencing overwhelm, however, what’s happening is that you’re not actually doing anything to get anything done, right? So again, you’re going through this internal spin-out in your mind.

Again, overwhelm isn’t going to solve anything and the same thing is true for this other emotion, confusion.

When you’re stuck in confusion, you’re not making decisions and you’re not taking actions forward. You’re not doing the things that you know you need to be doing to get to that goal or to create that dream for yourself.

I know a lot of you might be thinking that these emotions feel necessary. I get that part. They really do seem necessary, but they’re really not. They’re actually preventing us from doing anything productive in our lives. So that’s why these are so important for us to detox from. They just hold us back. That’s the whole reason why I’m spending an entire podcast episode teaching you about them and teaching you a process to start detoxing yourself from them.

Now that we know why we need to detox, let’s learn how. Below is the step by step guide for detoxing from these emotions.

  1. Make the decision to go through the detox. This is crucial. You have to intentionally decide to detox from these emotions.
  2. Decide which feeling you’re going to work on first. I don’t want you to get overwhelmed so just start with one emotion then you can move on to another one.
  3. Once you know which emotion you’re going to work on, decide to move forward with the detox. For the most part, you are eliminating these emotions from your daily diet. They may come up as an “appetizer” here and there but they won’t be the “main course.”
  4. Once you’ve decided to start your detox, start to notice how your body feels when you experience these emotions. Remember that each person experiences emotions differently so try not to compare your experience to anyone else’s.
  5. It’s important to start by examining how your physical body feels when you’re experiencing this emotion. Once you do that, look into your mind and ask yourself why you’re feeling this way. There was a thought, a phrase, or a sentence that triggered this vibration in your body. What was it?
  6. Once you have awareness and you know why you’re experiencing this emotion, you’re going to consciously choose to focus your mind on something else. Remember that your new thinking needs to be believable to you. See below for thoughts you could focus your attention on instead of the emotion of confusion, worry, or overwhelm.

A thought to combat worry: Worry is not solving this problem. It’s only making it bigger.

Questions to ask yourself to to get out of worry:

  1. If I weren’t worried about this, what would I do?
  2. If I knew that everything was going to be okay, what would I be thinking about?

Thoughts to combat overwhelm:

  1. I only have to focus on one thing at a time.
  2. I always handle everything.
  3. There’s plenty of time for what needs to be done right now.

Thoughts to combat confusion:

  1. Everything is figureoutable.
  2. All I need to do is take the very next step.
  3. Taking this action is going to help me figure it out.
  4. I’m figuring it out all the way to creating it.
  5. I’m just going to keep trying things to get to where I want to go.

Do you notice the flavor that these thoughts have? Instead of a victim mentality, they can empower you. They allow you to decide how you feel.

By using this process, you can choose not to indulge in the emotion that you chose to work on for an hour at a time, and then maybe a couple of hours at a time, and then maybe a full day, and then an entire week, and then an entire month. Pretty soon you’ll realize this feeling just really doesn’t have any place in your life.

How cool is that? We have the superpower to combat these emotions. All we need to do is have awareness and change our thinking around them.

Thank you so much for tuning into this episode of Unbusy Your Life. To get access to the free masterclass mentioned in this episode, head to www.neillwilliams.com.

If you’re loving what you’re learning on the podcast, please head over to Apple Podcasts to subscribe, rate, and review. Doing these three easy things is the best way to support the podcast because it shows Apple that these conversations are worth sharing with more people. Thank you so much for your support!

Connect with me on social on Instagram and Facebook @neillwilliamscoach!

Until next time, have a beautiful, unbusy week!

Unbusy Your Life: Episode 15 | How to Stop Hitting the Snooze Button

Welcome to Episode 15 everyone! I’m so excited that you’re here with me today. I can’t believe that the podcast is 15 weeks old already?! Remember when you first had a baby and you would say, “He’s 10 weeks.” I feel like I’m doing that with the podcast because it feels a little bit like I’ve had a baby. It’s super fun and exciting so I’m so happy that you’re here with me. I’m recording this on the day before Easter actually, and this is the day where we normally have a big neighborhood Easter party and an egg hunt for the kids, but of course because we’re in the middle of this pandemic, we can’t do that this year. But I have some amazing neighbors and friends and last night they dropped off Easter baskets and hid Easter eggs in the yards of all of the neighbors so that the kids would wake up in the morning and get to have their Easter egg hunt. It just reminds me of all the good that is still happening in the world right now even while there are still bad things happening. I’m so filled with gratitude for these relationships that I have and for the connections that I have.

I feel so much love and so connected to the people in my life even though I can’t hang out with them in person right now, and I just wanted to mention that if you want to feel this way too, if you’re feeling really disconnected and really lonely, I want to encourage you to go back and listen to Episode 13 called Disconnection Shame, where I teach you all about how to create the connection for yourself anytime you want and it doesn’t require anybody else to be in your physical presence.

So that was a little side story, but I’m just so filled with gratitude and love today and I wanted to share a little bit of that with you.

Let’s dive into today’s topic. I’m going to teach you about the snooze button. Now, this might sound like a little bit of a strange topic for this podcast, but it’s super relevant and I want to tell you why. If you’re in the habit of the snooze button (and don’t feel ashamed, this is a habit that I struggled with for years), you’re in the right place today. We are going to dive into why we press the snooze button and how to break that habit so we can jump out of bed and get on with our days.

So what does this habit really mean?

It’s really a symptom and sign of not following through with your plan. The behavior that has you pressing the snooze button is the same behavior that is causing you to not follow through on other areas in your life. Maybe it’s not following through with your plan to go for a walk, or to practice yoga, or to stop working when you say you’re going to. It’s all the same. So that’s why it’s super relevant to this podcast and I wanted to teach you about it today.

What is the first thing to recognize when breaking this habit?

You need to know why you hit the snooze button. Now a lot of you are going to automatically respond to this question with the answer of, “It’s because I’m lazy.” That is actually NOT the truth. That is not why you hit the snooze button. I want you to think about when you’re in bed in the morning and your alarm goes off. You are in a place that is the ultimate in safety and comfort, right? You’re in your bed, you’re snuggled in your covers, you’re warm, you’re safe. Nothing can get to you there. Your brain wants nothing more than to keep you safe and comfortable. That’s exactly what it’s designed to do. It’s designed to keep you safe and comfortable so it makes sense that we want to stay in the bed because that’s where our brains want us to stay.

Now that we have realized that, the first thing I want you to do is to start paying attention to the thoughts that are going through your brain in the morning when the alarm goes off. You don’t even have to worry about trying to not hit the snooze button for a few days. For these first few days, all I want you to do is notice the sentences or the phrases in your brain as your alarm goes off and you’re hitting the snooze button. They’re going to sound pretty true, right? So that’s why it might be hard to recognize them as thoughts in your mind. Let me give you a few of mine to give you an idea of what they could look like.

+ I don’t want to get up.
+ I’m too tired.
+ I’ll just give myself one more snooze.
+ I can still get everything done.
+ It’s not a big deal.
+ I deserve the extra rest.

Right? So look at the flavor of all of those thoughts. If that’s what I’m thinking, of course I’m not feeling motivated to get up. I am giving myself the escape button to stay in bed and hit the snooze button again. This is one of the most important things to go through when you’re trying to break this habit. What goes through your mind? What do you notice? What are those thoughts?

We first have to gain awareness before we can make any change. When you find those thoughts or those phrases, see if those are the same things that are happening in your mind when you look at your plan for the day and you want to push it off or do something else. The flavor of that thought is probably very, very similar because this is just another example of not following through with your plan.

So after you have a little bit of awareness the next step to breaking this habit is a process of reprograming your brain to override those safety thoughts that your brain is offering to you. So the best way to do this is to find a thought that helps you get up. That thought has to be something that creates determination, commitment, motivation, or maybe even excitement.

If you can find a thought that you can believe in that moment that creates that emotional energy for you, those feelings will fuel you to get out of bed.

Let me give you an example: You probably don’t hit the snooze button 10 times when you’re getting up to go on vacation or to get up to go do something that you find really fun. You’re probably excited to get up and you’re ready for that day. I want you to notice what’s different in that situation. How does it compare to our normal, everyday routine. Your thoughts and your feelings about getting up are fueled very differently in those two situations.

Now on the other end of the spectrum, if you have someone waiting for you, you normally won’t let them down? This is why so many people talk about how accountability is a great thing.

When you’re starting to create a new habit, the reason is that we typically don’t want to let other people down. We’re totally fine with letting ourselves down, but when it comes to somebody else, we don’t want to let them down. So the thoughts that we have about that situation, fuels us to get up. It’s not necessarily the accountability itself. I think that’s a really important distinction here because if you don’t have an accountability partner, it doesn’t mean that you can’t do this or you can’t solve this problem for yourself. You can be your own accountability partner by finding the kind of thoughts that you’d be thinking if you had another human waiting for you. If you knew that your best friend was coming to pick you up for lunch, you wouldn’t stay in the comfort of the bed, right? You’d get up.

The reason for this is because you’re thinking differently about it. That’s the most important point. If it’s for someone else, we’re all in, and we’ll figure it out. We’ll override that comfort and get up every single day, right? The idea is to translate that same thought pattern and that same emotional energy to being incredibly committed to yourself and to your plan that you made for yourself. You are your own accountability. You wouldn’t miss an appointment with yourself no matter what. So find the thinking, the phrases, and the emotional energy that you’re experiencing in those other situations and translate that to your normal every day Tuesday.

Here’s another way to break this habit:

The second best way to stop hitting the snooze button is to break the ‘getting out of bed’ process into micro-steps. This is the exact same process that I teach on how to schedule your time. We break it down into micro-steps, right? We assign a time value to each one of those micro-steps. I want you to think about getting up in the morning as a project as well, and think about all of the micro-steps you have to do to get yourself up out of bed instead of pressing the snooze button.

What does your ‘getting our of bed’ process look like? Maybe it looks like this:

1. Turn off the alarm.
2. Take covers off.
3. Sit up.
4. Put feet on the ground.
5. Stand up.
6. Walk to the bathroom and brush teeth.

So you kind of get the idea, right? I want you to think about your morning routine and break it down into the micro steps that are required for you to turn the alarm off. It’s so much easier to tackle a mini step instead of this bigger idea of getting up. It’s going to be easier for you to tackle the thoughts that are trying to keep you in the safety and the comfort of the bed when you just tell yourself, “Oh, I don’t have to get up. All I have to do is turn off the alarm.” Then you say to yourself, “All I have to do is throw the covers off.” The mini steps are so much easier to tackle than the bigger idea of getting out of bed. Once you’re that far, if you’re standing up and moving towards your bathroom, it’s very unlikely that you’re going to go climb back in bed, right? You’ll be thinking, “Okay, I’m already up. I might as well just get started with my day.” This is the point where you’ve kind of overcome that primitive safety, comfort brain so it’s easy to keep moving forward.

There is one more technique that you can practice when trying to over come the snooze button. Here it is:

The Snooze Jar. This is the same exact idea that I taught you in the episode about overcoming procrastination. This is the exact same thing. For this practice, you’re going to have a jar by your bedside and next to that jar you’ll have a pile of beans (or beads, coins, whatever!) The beans are outside of the jar. My husband and I did this for a while and it literally changed everything for us. We were not hitting the snooze button. We were getting up.

Before we get into how “The Snooze Jar” works, here’s the other thing that I want you to recognize. Changing a habit is harder at the very beginning, right? So once you overcome the old habit and you have the programming in your mind for the new habit, it becomes automatic. It becomes your new default. Right now your default is to hit the button. You may have done it so many times that you’re not even really conscious of doing it. You may just automatically hit snooze. That’s what I found myself doing. You have to bring it back into your conscious brain before you can change the programming and create the new habit

Here’s how “The Snooze Jar” works:

It’s just like the swear jar, right? So what we’re doing is we’re rewarding you and your brain so that every time you get up out of bed, instead of hitting the snooze button, you get to put a bean in the jar. I love the jar idea because it’s such a great visual representation of you following through on what you told yourself you would do every single time you get a bean in the jar. That means you got up. That means you followed your plan for your morning routine. Instead of starting your day with disappointment in yourself because you didn’t do your morning routine, you get to have yourself fueled and feel so proud of yourself for the fact that you followed through on this plan that you made for yourself

Every single time that you get up and you don’t press the snooze button, a bean goes in the jar and you’ll notice the beans in the jar will start to accumulate. Your brain is like, “Oh yeah! We like putting the bean in the jar more than we like the safety and the comfort of the bed.” It gets easier and easier the more that you practice it, but you have to commit to it. By practicing this you’re going to get up at the time you planned.

Your relationship with your snooze button is really revealing your relationship with yourself. It’s exactly the same habit as not following through with your plan. You make a plan for yourself and there’s a reason why you made that plan. So when you don’t follow through with it, you show yourself that you don’t trust yourself.

I want to encourage you this week to try these techniques. If you are wanting to break this habit, I know you have the capability to do so, but if you want more help in diving into this work, all you need to do is click here to schedule your FREE Scheduling Strategy Session. This is a one-on-one call where we’ll dive into the root of why you’re too busy and overwhelmed. I’ll help you get really clear on what you want in your schedule and your life, and then I’m going to map out the exact steps you need to take to get there.

If you’re loving what you’re learning on the podcast, please click here to subscribe, rate, and review. Doing these three easy things is the best way to support the podcast because it shows Apple that these conversations are worth sharing with more people. Thank you so much for your support!

Until next time, have a beautiful, unbusy week!

Unbusy Your Life: Episode 14 | Motivation Isn’t Something You Find, It’s Something You Create

Listen to the full episode here.

Welcome to Episode 14 everyone! How are you this week? Are you starting to settle into your new normal? We are actually on spring break week here in Spokane, Washington, or at least the week that was supposed to be spring break. We’re having some amazing weather in our area for this time of the year and I’m so grateful we’ve been able to go outside and play. We go for about a million walks because there are not as many other things to be doing, but it’s been so awesome to have this stay-cation for spring break, which is completely different than what we had originally planned.

Today I wanted to talk to you about one of my favorite topics, motivation. I heard a really interesting statistic the other day that we’re 33% more efficient when we’re feeling happy, inspired, and motivated than when we’re feeling some of the more negative or neutral emotions and I think you can probably see how that’s true for you. For me, when I’m highly motivated, I get into that creative flow state so easily.

You may have also noticed that I’ve been talking a lot about feelings on the podcast over the past few weeks and there’s a really good reason for this. It turns out that feelings are one of the most important things when it comes to getting a lot done and being highly productive.

As you know, the more productive you are, the less busy-ness you have in your life, and the more you’re able to curate the life that you really want. So as part of the process to unbusy your life and become highly productive, you have to understand the role of emotions and feelings in what’s driving your behavior in what you do and how much you create in your hours. So today we’re going to talk about a really important emotion in terms of productivity, and that is motivation. What I want you to know is that it’s not something that we find or something that just happens to us. It’s not like an Easter egg hunt where we go out and we find an egg and we hope that it’s the money egg. It doesn’t just descend on us. We as humans have the power to create it and it’s actually a renewable energy source as you’ll soon see.

What that means is that you can feel it any time you want. It’s not like willpower, which is a resource in which we have a finite amount of. In fact, a lot of us try and rely on willpower to motivate us to do things and because we have a finite amount, once it’s gone, we’re not able to push ourselves or move forward. Motivation on the other hand is like wind or solar power. It’s totally renewable and it’s generated from within you.

So I wanted to teach you a skill today that I call, “How to feel on purpose,” so that you can create motivation for yourself any time you want it. It turns out that you are actually the renewable resource to motivation. Now, this might freak your brain out a little bit because if you’re like me, you were taught that your feelings are created from the people and the things outside of you – how people treat you, maybe the house that you live in, the job that you have, maybe the amount of money that you have in your bank account. Basically what that taught you is that you were at the effect of all of these things and your feelings were at the effect of all of these things instead of that you were in control of them and actually creating them for yourself.

I remember when I used to think, “If only I didn’t have to be driven by emotion or if I just didn’t have to feel feelings, life would be so much easier and more fun.” Now, that was of course before I knew that my own thoughts were responsible for how I was feeling, but now I’m so grateful to know this because it’s really the ultimate empowerment and this is exactly what I’m going to teach you about today.

So here we go. The first thing you need to know is that motivation is a feeling. Now, like I said earlier, many of us were taught from our teachers and our parents that our feelings are things that are created from outside of us. The problem with that is number one, it’s not true, but number two, that would mean we would have little to no control over whether or not we feel any kind of feeling.

So when we talk about motivation, what that would mean is you would have to wait around for motivation to come upon you in order to be motivated into action. Thankfully, this isn’t true. We are the creator of our feelings, not the victim of them. Our feelings are created because of our thoughts about all of the circumstances in our lives. Because we have this as a superpower, as a human, we get to create motivation whenever we want.

I’m going to teach you a quick three step process to be able to do this in just a minute, but first, I want to talk to you about the difference between intrinsic and extrinsic motivation. Now, there really is no difference between these two, even though we’re told differently. Extrinsic motivation is defined to be something that is outside of us that motivates us, whereas intrinsic motivation is defined to be created by something inside of us.

Guess what? They’re exactly the same. There’s nothing outside of us that motivates us. It’s the thought that we have about that thing outside of us that motivates us. So really all motivation is intrinsic. It’s created from the inside out.

Here’s an example: If I offered to pay you $50,000 to follow your plan for one day, you would for sure do it right now. Why is that? It’s because of what you would be thinking about the $50,000. Maybe it would be something as simple as, “That’s a lot of money and I want it now.” Not everyone would be motivated by this and that’s because their thoughts about it would be different. For example, if I offered this deal to Oprah, she would not be motivated by $50,000. Why is that? It’s because she would think it’s not enough money to spend her time on it, or it’s just not worth it to her.

You can even find people who don’t care about money and this $50,000 would not motivate them into action because they’d be thinking that they don’t care about money. However, if you’re someone who does like money and that amount of money, $50,000, is a lot to you, you would have thoughts about it that would make you feel motivated to go do whatever it is that I asked you to do in order to get the $50,000.

So the point here is that all motivation is intrinsic because motivation is a feeling and we create our feelings by our thinking. You create motivation by thinking motivating thoughts. If motivation is created by thinking motivating thoughts, the way to create motivation for yourself on purpose is to direct your brain to consciously think about thoughts that make you feel motivated.

There are two requirements for these thoughts. Number one is that you have to believe them to be true. Number two, is that they make you feel motivated. I want you to know that this is not a one size fits all solution. They’re very individualized and you have to play around with them to find the one that works just right for you.

I want you to to think about it as if you’re going shoe shopping. You try on some shoes that maybe are too small or too big or uncomfortable until you find the exact right pair. If you’re like me they’re super cute but still as comfortable as slippers. It takes a little bit of time and experimentation to get just the right one and you want to strive for Cinderella here. You don’t want to be one of the wicked stepsisters. The shoe has to fit just right and what that means is you believe it and it makes you feel motivated.

The best way to do this is to find thoughts that you were thinking or phrases that were going through your mind when you were feeling motivated in the past. This is because we know that these are believable to you and they made you feel motivated. We have proof. We’ve already tested them and shown that they worked. So I want you to consider taking some time to recall a situation in your past where you were feeling super motivated. What was the situation? Can you describe it in detail and then can you recall what you were thinking? What was going through your mind? What did you do or create from that motivational space? Write it all down so that you can see what you were thinking.

For me, one of the things that I love most in my business is content creation because this is where I get to let my creative brain go wild. When I get a new project or I’m working on a new podcast episode, I get super excited and motivated. Here are the thoughts that I have:

+ I can’t wait to teach this.

+ I can’t wait to share it.

+ This is going to help someone.

These thoughts that I have create high levels of motivation for me. I get so jazzed that sometimes I just have to go stop whatever I’m doing. I will go write the episode and record it right then, or at least take notes on the idea so that I don’t lose what I’ve just created in my mind.

So the best way is to think back to a time where you felt really motivated and see if you can recall that situation in enough detail in your mind to figure out what you were thinking or what was going on in your mind. The second best way to find a motivating thought is to borrow it from someone else. I’m going to list off a few, but just know that these may not work for you. Again, this is very individualized. You have to come up with one or find one that you believe to be true and that makes you feel motivated. This is the difference between creating thoughts that make you feel motivated on purpose and positive mantras.

If you’ve done some of the positive mantra work in the past and they didn’t work for you, it’s because of one of two things. Either you didn’t believe that mantra that you were saying or it didn’t create the feeling that you were looking for when you said it to yourself.

So let me give you an example of some motivating thoughts. Here’s what I’d like you to do as I say these thoughts: I want you to sit and close your eyes so that you’re removing the visual sense. As I say the sentence or phrase, I want you to notice the feeling that you have.

Do you feel motivated? Does it land for you? Does it feel true to you? What feeling does it create in you? Whichever ones work for you, write them down. If none of them work for you, that’s totally fine. It just means we have a little bit more work to do to find one that works for you. Here we go.

+ I can’t wait to share this.

+ This is going to be so good.

+ This is going to help so many people.

+ I’m going to be so proud of myself for this.

+ It’s so fun. I love this work.

+ Success is inevitable.

+ I’m unstoppable.

+ Fear is my fuel.

+ I was born for this.

Do any of these work for you?

If so, add it to your motivational thought list. If it doesn’t, we have a little more work to do.

The other way to find motivational thoughts is to engage with motivational content. Listen to motivational podcasts or webinars, or listen to the way your mentor or your coach speaks about about her life, or her business. Write them down so that you can recall them when you need them. You’re going to know when you hit the jackpot because you will feel high vibrational energy in your body,.

High motivation is where you can create epic results, but you don’t have to wait for it to descend upon you or fall upon you magically. You are actually in the driver’s seat. So I want you to go out this week and feel motivated on purpose and just see what you can create. All you need to do is find a motivating thought and repeat it to yourself any time you need that little extra boost of motivational energy.

If you’re someone who is ready for a deeper dive into this work, I’ve got something special for you. Maybe you’re tired of feeling too busy and overwhelmed and you want to scale back the number of hours that you’re working, but not the results that you’re creating. I want to help you and the best way to get started is to grab your FREE Scheduling Strategy Session with me. In this call, we’re going to uncover what’s creating your busy-ness and overwhelm in the first place. We are going to get really clear about what you want. I’ll show you the step by step process that will get you there. All you need to do is click here to grab your free Scheduling Strategy Session with me.

Once you find your motivating thoughts, I’d love to know what they are! Please feel free to reach out to me on Instagram or Facebook!

Alright, that’s all for this week’s episode of Unbusy Your Life. I hope this has supported you in creating more motivation to get things done and create a larger impact.

If you are loving what you’re learning on this podcast, please subscribe, rate, and review it by clicking here. 

Okay everyone, have an amazing unbusy week. I’ll talk to you next week.