How to Start Nailing Your Habits and Goals with Dr. Christine Li

00:01:27 Happy psychologist overcame chronic procrastination, helps others.
00:03:19 Grad school stress led to illness, life changes.
00:08:59 Helping people find joy and overcome obstacles.
00:12:21 Imposter Syndrome affects women in the workplace.
00:17:23 100 days of strength training, working so far.
00:22:38 Don't worry about things before they happen.
00:25:14 Still processing, reframing negativity, overcoming obstacles.
00:28:15 Question, address, support, decide, bike, treasure, self
00:31:15 Essential steps for habit change in 7 words: Identify, accept, commit, focus, implement, block, commit.
00:36:52 Enjoyed time, focus on goals, overcome obstacles.
00:38:15 Fun farewell with Dr. Christine; pondering continues.

We are SO excited to welcome Dr. Christine Li on the Midlife Mommas podcast today. Dr. Li is a clinical psychologist who has helped thousands of clients to overcome procrastination and self-doubt so that they can develop powerful success habits and reach their biggest goals.

Our conversation with Dr. Li is enlightening, fun and thought-provoking. Dr. Christine uses her own issues with procrastination and explains how overcoming them has become the basis for helping others. She empathizes with them and helps them find the steps to get unstuck. Please join us in welcoming Dr. Christine Li; find her resources below.

https://procrastinationcoach.com/habitsworksheet
-- a worksheet to help people evaluate how to improve their habits

Website:
https://procrastinationcoach.com

Instagram:
https://instagram.com/procrastinationcoach

Facebook:
https://procrastinationcoach.com/facebook

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Amelia

• Website: https://www.thehelpfulplate.com/
• IG: https://www.instagram.com/thehelpfulplate/

Cam

• Website: https://www.camoyler.com/
• IG: https://www.instagram.com/heymomma_cam/
• TikTok: https://www.tiktok.com/@heymomma_cam

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Transcript

0:00

Amelia, I am so frustrated. I have well established habits when I'm at home, but when I'm traveling, I really struggle getting all my protein in. I understand what you mean, Cam. I am struggling right now with trying to commit to strength training twice a week. Ladies, I can help you with that. Hi, I'm Cam Holistic, health coach, mom to two humans and four pets. Hi, I'm Amelia, laboratory scientist by day and food scientist by night. Welcome to our show. Join us as we share our holistic approach to life. After 50, you can expect real life stories with a dash of humor and a ton of truth. If it happens in midlife, we're going to talk about it. So hit that subscribe button and follow along. We're the Midlife Mommas. Yay. Welcome Dr. Christine Lee to our show today. She's a clinical psychologist who has helped thousands of clients overcome procrastination and self-doubt so they can develop powerful, successful habits and reach their biggest goals. And we are so happy you are here on the Midlife Mommas podcast. I'm so happy to be here, so happy to help out and so glad to see you both. Yes. So tell us a little bit about your background. We know each other from the business world, but tell us a little bit about yourself. Yes. I'm so happy that I am friends with Cam, and I'm so glad to be getting to know Amelia right now. And I have been a clinical psychologist for more than 20 years in New York. And through that period and just before that period of time, I really suffered with chronic and very severe procrastination of all kinds in terms of self care, in terms of exercise, in terms of deadlines, in terms of communicating what I needed to communicate to people, really any way you can think of, I did. And as you can imagine, that led to a bit of anxiety, a bit of sleep loss, a bit of lost time and lost opportunities. And over the course of my training and over the course of just aging, I learned and decided that better time management was a better way to go. And I've happily crossed that bridge where I've become a non procrastinator for the most part. And I've made it my professional niche to help people who in particular have difficulty with the experience of being stuck, of feeling like they're not the right person to do the job or to do the task. If they feel like they just don't know what to do anymore, their energy is sagging. They don't know how to keep their habits up. I've just made an expertise area for myself in the area of procrastination. I mean, I love that because we've all been stuck before, haven't mean? Yeah, absolutely. And Dr. Christine, I love your story. And before we get into the meat of our talk, was there one pivotal moment where you knew you needed to change your own habits. One of them was when I was in graduate school. I was pretty young then and it was the blizzard year of it was either I'm going to say it was the winter of 93, I'm going to guess and it was just snowstorm after blizzard after snowstorm. And I kept working and trudging through the winter weather and being on my own as a graduate student and I just ran my body into the ground. I was so overworked and was not tending to myself and I got very sick. I got walking pneumonia and I didn't even realize how sick I was. So I kept working through that and I had to be told by two different adult supervisory figures that I was too sick to work. And I think that was one of the pivotal moments in my life. There were a few others, including starting a family where having children tends to be a big wake up call when you need them. And so when I had the birth of my second child, I also decided that more turnarounds needed to be made in the areas of organizing, actually, because my home was pretty much just a disorganized space and I wanted life to be better for all of us, and I didn't want to continue on the same path that I had been on. So the procrastination was decades in the making for the recovery and the cluttered part, I would say I'm still in the middle of that, just trying to figure out how to be a little bit more organized with my space and my energy, too. I would say a reoccurring theme on this podcast is how to take better care of yourself in midlife. And you're just like nailing it, right? Yeah, hoping to. I think with every improvement you learn. You learn about yourself, you learn about possibility, you learn about efficiency. So for me, where I've come, when I said I crossed the bridge, now the thing that I value almost more than anything else is time. And I've really held time as this very precious, although not perfect and not precious in the can't do anything kind of way precious in terms it's so valuable to me to save some time, to find extra time, to use my time in a really centered and grounded and present way. I really love when those moments happen. I love that. Dr. Christine, your story is so empowering, but it's also comforting as women. Another thing we talk about a lot is the pressures of women. We grew up in an interesting time in female culture, as it were. We talk a lot about diet culture and you can have all that in a bag of chips. And how pressured we felt maybe in our twenty s and thirty s and how midlife can be that awakening and hearing you a professional clinical psychologist kind of commiserate almost with the rest of our plights and give us some advice on how to get through it is just enormously comforting. I think all of our listeners will agree. I know. I find it comforting. Exactly. We're not alone. No. Yeah. I mean, if you get a bunch of women together, you realize how similar we all are. And it doesn't matter what kind of degrees you have or even the years of experience, you're going to have to go through some hurdles in order to really expand to your full potential. I believe because we're given mindset strategies and life strategies and time management strategies that aren't our own. To begin with, we have to pick them up from our neighboring adults, our neighboring authority figures. And sometimes those systems are faulty. Oftentimes they're faulty. And you have to find, I think, over time, the ones that really suit you and your temperament and your pace. I had the great fortune of trying to walk up a mountain with Cam in Arizona a couple months ago, and she was ready to go, and I was not. I made it up halfway, I would say, about I was very proud of myself, but I just wasn't in that kind of state of mind or probably physical shape to make it up the entire summit. But I was so glad to be with Kim and to see her energy, and I know that she's done a lot of work to put herself in that kind of shape. We're all working towards something. We're all working to see what we are capable of. So we both reached a summit, even though we traveled different distances. Yes. And by the way, I did not make it to the summit. So the summit is defined by you. You define the summit. So I made it to my summit and you made it to your summit. And it was amazing. It was it was really fun. Yeah. I just love this. I love this. I'm sorry. The fact that you guys kind of were on the same path, but not on the same path is just the coolest thing, and it just speaks to the level of community, and it takes a village to kind of boost each other along, and I just love that. Yeah. And I think that's what this is all about. Right. Midlife is the midlife awakening. And I'm just so glad to have both of you in my circle of women. And we you. Yes. And so when you're working with someone, what are the first steps to get them unstuck and get them out of procrastination? So often when people come to me, they're in a very low way, they're in a low state of mood, they're in a low state of mind, and then they're in a low energy state as well. So I try to make things much more fun. And that might not be the first thing you think of when you think of procrastination or recovery, but when you think of fun, immediately, the two of you smiled on video. And for me, it's just easy to think about, well, this person is definitely not having fun, so let's figure out what for them would be much lighter, much more easy for them to think about. Doing that would help them to get into motion. So it's not rocket science, but it is helping them to travel a distance. I do think action oftentimes physical movement, but not always. Sometimes it's even just letting go of a thought that was keeping them stuck. Like, I don't have the physical energy to do that or I'm not the person for the job. It can just be a thought, as we all know, that can cause us to freeze. And so my first goal is to help them see that they're not actually frozen, that stuck is kind of a state of mind and that we have power over our mind, that we actually have to learn how to use our mind to serve us. And our mind is much bigger than our brain, right? The mind is actually the energy and how we conduct ourselves, and the brain is actually the thinking part. But we have so many different types of energies that we can learn to harness so that we don't have to expend all of our willpower to do a simple task so that we can make things smoother. We can take the shortcuts, we can delete, we can delegate, we can have fun while we're doing a task that somebody else would suffer through. And I just like seeing those alternate paths through with people. And of course, I learn a lot from my clients because their struggles are oftentimes similar to my struggles. But I just like to trade ideas. I like to learn from people and I like to really try to intuit what they're asking from me because it's really what they're asking from themselves. They're looking for relief. Typically, we're always just looking to be happier and to have an easier life. And I think I have gotten pretty good at seeing the shortcuts and seeing the ways we can dance and exercise and be a little bit tidier with our stuff so that things are easier the next time we try. I love that. Dr. Christine. And a couple of things really resonated with me as you were speaking. The first thing is I love fun. That's kind of a no brainer. And I'm guessing a couple of thoughts. I'm guessing that people progress along this path at different rates, and so I'd kind of like for you to comment on that. But also when you're working with people that are stuck, and maybe I'm using a little bit of self reflection here. Do you ever see people who have something like an impostor syndrome that they feel when you talk about they're not the person for the job? Is that an element of working through being stuck? Is feeling like I'm not worthy or that I'm an imposter in any way. I don't see that all that much. I think much more the people who have been stuck for a very long time. That said, it's not that Impostor Syndrome isn't in there. I think, from my experience, impostor Syndrome has been used to characterize women in the workplace. And from what I understand from people who specialize in that particular syndrome, that it really is a marker of when women have elevated their position within a company or an organization and they're feeling that they've kind of risen too quickly or that the people that they're now surrounded with are really talented. And then the anxiety comes in. So I've been taught by different people that I've learned from that when somebody is noting Impostor Syndrome that you can reflect to them it might be that you have risen and that this is part of your adjustment reaction. It is not that you're not talented because you wouldn't be here if you weren't very talented. And so it's just this interesting thing that our system does to us to say, oh, wow, we're in a new space, but it's kind of like traveling to a new country. You have this feeling of, I'm not known here and the space is unknown to me, but that doesn't mean you can't then go the next day, sleep a night in the hotel room, and then go full force as if you were a native. And that's why traveling is so healthy for us and so invigorating because we get to challenge our thoughts about who we are and what we're capable of. So, yes, Imposter Syndrome is an actual thing. I think sometimes it's a little bit different and separate from procrastination where we're literally delaying what we can otherwise be doing. Thank you for that clarification. Yeah, that's very interesting about Impostor because I feel like I can relate to that. So maybe it's just my uncomfortable willingness, and I just need to get used to the new surroundings, spend the night in the hotel and get used to it. I love that. I do love that too. Cam, we'll be talking about that. We'll bring that up again and again about spending the night in the hotel. That will become some sort of metaphorical phrase for growth now. I can see that coming. Yeah, we always say, take your thoughts to court, so now we're going to spend the night in the hotel. Yeah, I love that. That is so good. So what is your strategy for helping people to improve their performance? I have lots of different strategies, and like I mentioned, I like to see what the person leans towards. Right. Oftentimes you have someone who's either left brain or they're right brain. More rarely they're both. But I've seen very few people who really are talented in both areas, very powerfully. But oftentimes you'll find, I would say people who are overthinking. So they're relying heavily on logic. And then I can very quickly say, well, let's look at it from another logical framework. And they'll see it's the same scenario that we're describing, but we're coming to a completely different observation or conclusion. And then it's just like a lightning of the pressure. Most of the time, what we're dealing with is a sense of stress, anxiety, pressure, or being forced, something along those lines. It's that negative energy that we want to escape, that we feel is aversive to us, and so we just want to stay clear of it. But my goal is to help the person feel that they want to get magnetized to their goal so that they don't want to run away from it. So we don't want to feel like we're being forced to go to our goal, like forced to work out twice a week. We're trying to like, you ladies have been so wonderfully doing, encouraging people to say, wow, I get to thrive in my midlife and beyond if I just do this simple thing twice a week. It's really fun. And I've told Cam a few times, I think that it really doesn't take that long to work out. We think it's such an ordeal, but when you think about it, it's maybe 20 minutes, maybe half an hour, and it goes by so quickly when you're actually thinking, this is benefiting me, this is purely for me, this is my time. I'm feeling stronger and stronger. I can do this, I can sweat a little. Nobody's dying here. And so that's the technique, is to really just to convert the negative energy into a positive mindset and positive energy. That's absolutely the core and the crux of what I do. And I have lots of different minor techniques, but that's the theory, yeah. Would you mind sharing with everyone what your strategy is right now for your strength training world? Oh, sure. It's relatively silly, but it has been working. It was late in 2022. I'm on social media quite a bit, and I don't really know what the trigger was. It might have been my conversation with you on my podcast, Cam, but I don't think it was. I think it predated. That where I just knew that I was coming out of the COVID weight gain, sedentary, feeling crappy ish and feeling not myself, period. And I knew that because of my current age I am in midlife, that I knew that strength training was something that I should be doing that would be very beneficial. I learned a lot from Cam's appearance on my podcast about the importance of strength training. And so I think everything kind of came together in that moment. And I decided and declared on social media that I was going to do 100 days of strength training. And my framework for doing that was that it didn't matter how often my breaks were or the weight amounts that I was putting on my weights as I was lifting. The point was that I was going to do 100 days and get to 100. And so far I'm on day 38, so I'm about to do 39 and it's been slow and some weeks I do multiple sessions, but oftentimes not. And I'm just in the process learning about the value of setting a goal, like just a plain number and having minimal expectations. Otherwise I think it's actually really worked. And I post on social media most days while I'm at the gym while I'm doing this leg exercise. And it's kind of like this fun habit and I'm not getting self conscious about it or anything. I just know I'm going to get to 100 and I figure that by the time I get to 100, it's going to be in my bones that I'm literally going to be stronger. But I'm also, perhaps more importantly, I'm going to feel like this is something that I need, want and will do. And so that's the way I've done it. And I love the fun part of it. I mean, you integrated the fun and it's fun to watch her on Instagram stories to see where she is. Yeah, it is always the same leg. We've done I know we've done an episode on habits and we've had several episodes where we kind of encourage more or less what you're saying about starting small, that when we have a goal, the first step is the hardest, but it's the most important. And I love what you said about giving yourself latitude, but that doesn't mean that it's not an excuse. You know what I'm saying? These are steps that are doable. It's not like you're taking this huge goal. The whole adage of how do you eat an elephant one bite at a time, that's kind of the idea. And I love that because I think when we are trying to start a new habit, which may be to begin something that we have put off, it's very difficult because we see it as this huge thing instead of these tiny steps that we can take one at a time. And that I think is hard. I know it's hard for me. I am going to note the words that you've been using, hard and difficult. And we can see the first step as being the hardest or we can decide, I am never going to look at anything as being hard ever again. That's so interesting. And see how things change. Because we also know the middle can be hard and the end can be hard too. Right? Like, maybe I just fall flat on my face at day 98. I don't know. I don't anticipate that, but maybe that's going to happen. But we want to prepare ourselves for any level of difficulty. And I think the best and easiest way is without lifting a finger and just saying to ourselves, everything comes easily to me. Wow. And just try it because people will call you Pauliana and that you're toxically positive and all that. And I'm like, bring it on. You can call me anything you want, but I'm straight up with my habits. I love it. Everything comes easy. It kind of reminds me of lucky girl syndrome that was on TikTok. It's very similar. Yes. When you don't see hurdles, you're running a faster race. Interesting. And so when you don't see so I don't know, I'm struggling with that one, I got to be honest. I mean, it is a mindset change. And Cam and I talk about that reframing all the time. And what leapfrogs in my mind is in the past, one of my issues has been waiting for the other shoe to drop. Kind of like what if, what if, what if? And maybe if I change to this mindset, it will be easier, but it feels like a long shot at the moment. Well, when you think about it, if you're waiting for the other shoe to drop, you're already in a negative state. Absolutely right. So you're not only waiting for a negative state, you're already putting yourself in one. And there isn't one yet. And so it's kind of like kind of tainting open, clear space with negative thoughts out of fear. And fear is something that we've all shared and we've all known and as women, perhaps more than our share. And I think, again, it's like if you see a clear path ahead, instead of shoes dropping, you might be more comfortable walking that path. So you're just saving yourself time at the beginning. You're not even using your energy to worry. And it's not that shoes don't drop. It's not that I'm denying that, but that I don't want to spend my 1st third of my track run thinking, oh, where's that shoe? I'd rather just deal with it when it comes. And know that I have trained myself to handle emergencies or unexpected events because I'm conserving my energy throughout, because I'm regulating my nervous system, because I'm doing strength training, because I'm seeing things as coming easily to me. Because I develop a non fear of shoes dropping. That's where to spend your time. Right? And we all know that it's kind of like lifting heavier weights until you've lifted them. They feel like this kind of hard, difficult, maybe even terrible thing. But then when you surpass that it's a fun thing that we can be grateful for, that we feel infused with pride about. Right. And those dropping shoes, what are they anyway? Somebody threw a shoe, it's okay, right? And if we feel like we're so vulnerable, then that's the state that we're walking through our life with. A more vulnerable state. And we're all very powerful women. We know this. We've been through so much. We're listening to this podcast. You're hosting this podcast. I'm guesting here. We can do hard things. I just don't want to call them hard anymore. I just think that's so powerful and I'm just blown away by the simplicity of the words, but just how I might be able to incorporate that into my mindset. I'm very impressed. Can you feel the energy shift, too? Can you feel it, Amelia? Can you feel how different it feels? I'm not there yet. I'm still processing because I've not heard this before, so it's definitely a different way. I mean, I know we talk about taking our thoughts to court all the time, and I know we talk about reframing, and I do that, but Dr. Christine's right. It comes from a place of negativity that I'm reframing from there instead of staying constantly in that positive place. It's just like when my daughter was in

college and when we knew when the phone rang at 01: 25:42

00 A.m., it was not a good thing, and nothing was ever catastrophic, but schooling was hard, and so she would call and be very upset, and I didn't do well on this test, blah, blah, blah, blah. And it become a self fulfilling prophecy that we worried about this. And then, of course, that next call would come maybe a month later. But she graduated college and she's a thriving adult, so you're right. Things happen, and we've dealt for however many years we've been alive. We've certainly overcome all of those obstacles. So part of my journey has been there's no precedence of failure, if you will. I'm still living and thriving, so clearly I made it through all the difficulties. But I do love what you're saying. It's really cool. Yeah, I can't wait to listen to it again. Well, the question is, what if we've been trained to gravitate towards the struggle? And what if we've been trained that without the struggle, it's not worth anything? And what if that was just all mistaken thinking? That's very powerful and insightful. I've never even considered that reality. Yeah. So things should be easy is what you're saying. Things can certainly be easy. We just skip over those sometimes. Graduate school. I described those graduate school years. Those were not easy. But I had a lot of fun as well. Right. And I'm grateful that I had to go through that. And I am stronger because of those years. And those were the years I met my husband. I went through the blizzard. I learned how to not get sick every winter, these kinds of things. So really, we take the good and bad and we learn from all and understand that we are prepared as best as we can so that we're not going to contaminate our open, clean space with worry, because that will actually cause you to procrastinate. So that's the side symptom, right. Procrastination isn't always that we don't know what we're doing. It's oftentimes that our energy is actually entangled in some other thought process, thoughts of being an imposter or not having the energy or this kind of thing. Because in the end, we all have to do the thing. And I'm just trying to help people to really shorten the time between the thought of doing the thing and doing the thing, that's it. Wow, so good. How would you say we can help women feel better about themselves? I think we can start to question how come we don't feel great about ourselves. And whatever long list of things comes out of that questioning we could deal with one at a time, right? Maybe it's strength, maybe it's weight, maybe it's hair color. Maybe it's aging. Maybe it's what hasn't been accomplished yet. Maybe it's the mistakes or the misjudgments of life. It can be anything, right? But we can make a decision at any point to feel better about ourselves. I don't think anything has to happen before you decide. I'm actually going to treat myself better and I'm going to see myself in a brighter light and I'm going to fully support myself. I think, again, another reason why people procrastinate is they haven't learned to support themselves fully. Right. If we're on a really strong, good bike with air in our tires, I'm not a bike rider myself, so I'm giving you this impossible analogy for me. If you have a well running bike, you're going to travel much more comfortably, right? If your tires are flat and the paint is worn and you have no horn and you're not wearing a helmet, it's a different ride. But if you see yourself as the magical trillion dollar machine that you are, you're going to go through life differently. And I got that trillion dollar computer thing from a book called Psychocybernetics, which is, aside from it being written completely from the male perspective, is actually a very nice book about how you can really start to treasure the trillion dollar machine that you are. I love it. I just truly love it. I think in midlife, it's like this awakening that it's time for us to step into our power and to honor ourselves in a new way, and you've just put another spotlight on it. Thank you. Yeah, you're welcome. Absolutely. I am a cyclist, so that was a perfect analogy for me. I love that a whole lot. Yes, you can go far on a good bike, right? Exactly. So how do we get started? What is the next step for Cam and I who have been on the journey for a while and maybe for some of our listeners who this conversation may be a little bit of a wake up call that they need to take this first step? What might that look like? So first step in what, may I ask? Would it be weight, strength training or something? I guess anything that they have been maybe they didn't even know they were procrastinating, but maybe something that you have said has woken up, something that they need know. Work not I didn't have a specific goal in my mind when I asked that question, Dr. Christine. I was kind of being intentionally vague. Not. Knowing what other people might need to start. Okay, so then thank you for adding that, I'm going to say, because we don't know what our listeners might actually want for themselves in terms of a new habit. I'm just going to talk about things that are pretty essential for habits to happen. First is that we have to identify what is the old habit that needs to be replaced or shifted. Sometimes it's not to just throw out the old habits. Sometimes it's just that one piece of it, right, we're a little bit too slow or we do it a little too infrequently. So you just want to be real with yourself about what you're doing that hasn't completely been working and then just accept that, right? But also be very committed to staying far away from that from now on. The thing with habit change is that the biggest threat oftentimes is just a return to the old habit. For me, chocolate is the big bugaboo. It's the big love of my life, and it's also the big bugaboo at the same time. So I'm trying to figure out a healthy ish relationship with that substance. My old habit would be to eat a bar at a time, bliss out. And now that I understand the way calories work now, I don't think I'm as vulnerable to doing that anymore. But I have to be real with myself that that's actually something that I would want to give up because I love chocolate so much, or so far I love it so much. And to really just come to terms with what you've been dealing with, what the negatives of that have been, and then you'll be in a much better state, I think, to be open to the work that needs to be done to get the new habit into place. Okay, then the next steps, I think in some ways are a little bit easier. You just want to identify the next habit, but it has to be one thing. You don't want to be focusing on five different things that you need for your new routine because that's very overwhelming. I think for most of us, some people can do this. Most of us will fall flat on our face if we need to change five things at a time while still battling the old habit, wanting to come back. So pick one thing that you want to do. My thing was the strength training, and I said 100 days. So the 100 days was a random number for me. But the commitment was not random at all. The commitment was the thing that really cemented it for me. I did it in public. I did it to me. Even if I hadn't done it in public, it would have been for me. And I've gotten to a point in my life where if I say it's for me, that's also cemented. And so to decide for yourself, what are you committed to doing? And by that I mean, what are you going to do? No matter what no matter how you wake up in the morning, no matter what your energy level is, no matter what the weather is outside are you going to get to the gym? Even if it's raining? It happens to be raining out right now. And so I think those are essentially the parts. You want to know what you're giving up. You want to know how to block the old habit from returning. You want to get a simple, singular habit to look forward to implementing. And you want to do that with absolute commitment. So flawless faultless commitment. It's ironclad like the world depended on it. Okay, so those are my ideas for what people can do. Yes. And you have an amazing download. I downloaded it this morning, and we'll put the links in the show notes, and it walks you through this step by step, and so Dr. Christine will be right in your ear. It's so good. Thank you for that. No problem. And Dr. Christine, before we wrap you, we will list your contact information in the show notes, but can you tell us you do have a website, correct. And you have social media? If you'll just tell us what those are real quick. Sure. I am procrastination Coach all over the place, and that is my website, and my podcast is called Make Time for Success. And the website for the podcast is Maketimeforsuccesspodcast.com. And that download that Cam mentioned is at Habitsworksheet. So it's a quick primer for how to evaluate what you're doing and what you want for yourself and what risks to look out for in the process. It is a change process. We're all talking about change processes. That's what the three of us have actually become specialists in. And we have to support each other through this stuff. Right? I'm not doing it alone. You guys are not doing it alone. We're doing it in communities. We're leading communities. We're in communities ourselves. And to really just not fall under the spell of the story that it's so much that we can't or it's so hard or that we're alone because then we really don't feel like we have the power that we really do. And, you know, that's my biggest takeaway is that we do have power, and it's a decision on how we think about our path. Yeah, that's my biggest takeaway. Amelia, do you have anything? I kind of with you. She's given me a lot to think about. I mean, it's definitely in line with what we've been saying for two years. Cam, you're probably a little further along your path than I am in this reframing, but I've got to process. I'm kind of with to. Once we finish recording, I'm actually going to listen to it again and be, ah, now I know what I need to work on kind of stuff. But, yeah, this is great stuff. I really appreciate you talking with us today. No problem. I've had a great time with you both. And just know that we all know what we actually want. And if we really don't, it's maybe because we've been burdened too much with what we don't want. Thoughts and fears of what we don't want. So you really want to again, get I've used the word space and room and path a lot, but it really is all our life, is we're moving energy around, right? Moving weights at the gym is just moving our energy. And we want to see, how much energy can I build for myself? And how do I learn to multiply my energy without sacrificing my time or my mental energy without overthinking? How can I make things easier for myself because I desire certain things. We all have these goals, and we want to make sure we're heading towards the goals. That's the piece of the habit path that I didn't mention. You always want to keep your goal in mind. That number of 100 days of weights is etched in my mind. It's not going anywhere until I reach it. And I probably will add another 100 once I get to that hundred. I love it. Yeah. For everyone who's listening. Just go for it. Know that there's no one stopping you except you. 100%. Yeah. No kidding. Let's get out of the way. Well, it's been fun, Dr. Christine. I think that I don't have any more questions. I've got a lot to think about, though. Cam, how about you? Oh, yeah. Totally. On repeat. On repeat. Thank you so much, Dr. Christine. Thank you, ladies. Enjoy. Thanks for listening today. You can find us on Instagram at Midlife Mommas. For all of our other contact info, check out the show description below, and we will talk to you next week. You.