And some of the habits that you've talked about, do you want to share a little bit about what's habits have worked really well for you to have that intention

and to make that difference? Yeah absolutely I mean 90% of what we're doing day to day is on autopilot and this is why it's so important to get those habits and disciplines and I think that the big game changer for me is starting that intentionality right from the get-go so you have to create the conditions when you wake up And so not looking at your phone when you wake up, you know, 30 minutes after waking up, I don't look at my phone, getting outside, being in nature and really physically connecting with the body.

So this is something that I've really bought into my work.

A lot of my work previously was about understanding the mind and the cognitive connection.

And the big game changer is that, yeah, how can we be in touch with our emotions without being in touch with our bodies? And Yeah, I hadn't realized or appreciated how much of what I do with feelings is about thinking about what I'm feeling without feeling what I'm feeling.

I don't know if that resonates for you, Kit.

But yeah, like certainly like, oh, I feel sad today.

Like you say, stepping away from the screen, I know there's times when we just keep ploughing through and we keep pushing on, but actually the best result is to walk away and then you'll do so much better and achieve what you want to so much quicker having stepped away but for so many of us we just default to this keep going keep going keep going don't wait how do you suggest that people remind themselves to have that compassion like you say all important compassion and just remember to do these rituals and these habits that work so well