So, hi, I am Annemarie Sowerbutts. I’m a researcher developer at the University of Manchester. But until recently, I was a researcher at Manchester and that’s where I came across the idea of mental fitness by Positive Intelligence. And it actually helped me enormously with my thinking as a researcher and give me, gave me tools to thrive in the research environment. And this is why I wanted to present the ideas of mental fitness to you, to you today.

So to start us off, I want you to think about the research environment at universities and research culture. And what do you think are the negative aspects of research culture? So I’ve got a mentee for us, so if you want to go to the mentee and just pop in there. It’s all anonymous. What do you think the negative aspects of research culture bar? So let’s go over to our slide and have a look what people have on that booking, competitiveness, time fragmentation, um, funding. Yeah, only significant results. Overwork, publish or perish. Short-termism, lack of support, hierarchy, balance. Yeah. All of the different things that you need to do. The admin competitiveness. Yeah. Coming out there. Okay.

So all of this is true and some of it is systematic and needs organizational and system change. However, the thing that is under your control is your mindset. And moving to a more positive mindset can improve your resilience in the face of these challenge challenges. And it can improve your wellbeing in the broadest sense. So improve your performance, being able to reach the goals that you want to set for yourself. Having peace of mind and healthy relationships. And this is where mental fitness comes in.

So mental fitness, what is it? So it’s your capacity to handle the challenges of life with a positive mindset rather than getting upset and stressed. So to understand what this means, I want to use a physical analogy and compare mental fitness to physical fitness. So if you’re kind of an average physical fitness, you could walk up an average hill without getting physically stressed. But if you try to climb a mountain, then your physical fitness won’t be quiet enough for that. You’d be out of breath and physically stressed and you’re not going to be able to handle it. And the same is true of mental fitness. If you have, um, average kind of mental fitness, you’d be able to handle small challenges positively. Over big challenges are going to leave you upset, stressed, and anxious. Now, this is not toxic positivity, um, saying that everything’s all right, there are no difficulties, but it’s having a clear eye of what those difficulties are and improving your mental fitness or resilience in the face of those difficulties. And that’s actually why I wanted to put onto the table upfront the negative aspects of the research environment and recognize that you have these difficulties. But even in these difficulties with mental fitness, you’re able to maintain your equilibrium, have more peace of mind and reach your goals.

So all of this is informed by, uh, science research done by Shirzad Chamine, who’s a Stanford lecturer who put the positive talent intelligence program together. And he used the synthesis of four basis of science. So neuroscience, positive psychology, cognitive behavioural psychology, and performance science. So in addition to these branches of science, there was original research with data from various sources. And this was synthesized using the statistical technique of factor analysis.

So what is factor of analysis? For those of you that are not familiar with that statistical technique, it’s about discovering the root causes of things and looking at the root causes results in radical simplification of whatever problem you are looking at. So a fascinating example is colour. So there’s thousands of colours, but there are actually only three primary colours. So as a painter, you don’t need to have a palette, a thousand colours to paint every landscape. You need a palette of three colours, red, blue, and yellow. So that’s the power of doing factor analysis and going to the root level understanding of what’s happening.

So what are the root level factors? Performance, wellness and healthy relationships. So there are only three core mental muscles at the root of mental fitness that will enable you to handle the challenges in your academic career with a positive mindset. So I’m using, uh, mental muscle here as an analogy. It’s not actually a physical muscle in your brain, but rather neural pathways. It’s kind of continuing the, the physical analogy that I was referring to earlier. So there are three factors to be concerned about. One is the saboteur interceptor muscle to intercept and calm down the parts of our minds that continually sabotage us. The negative thinking and the anxieties that run on the loop. The second is the sage muscle. So the parts of our minds and brains that serve us more helpfully and positively so we can reach our goals. And the third is a self command. So this is body centred practices that allow us to stop the negative thoughts and move into a more positive space. And this is all about redirecting neural pathways in the brain to switch from a negative to positive mindset. And the more that you can do that, the higher your mental wellbeing and peace will be.

So if you have a question, ’cause this is all kind of quite complex, if you have a question or something’s not clear as I’m going through, do put it in the chat as Kerry said, and she’ll be keeping an eye on chat and let me know, uh, if there are any questions. And also we’ll have a little bit of time for Q&A at the end.

So welcome to the battlefield of the mind. On the left here, we’ve got our…

KM: Anne Marie, I’ve got a, I’ve got a quick question that you’re probably gonna answer on here anyway. Yeah, but what’s, can we get a definition of sage again, if that’s okay?

AS: Sage. So that’s the positive side of our mind. Um, so that the positive side that, uh, serves us more helpfully so that we can reach our goals. It’s like being in a positive mindset and a positive frame of mind. Um, so coming onto here, so we’ve got our saboteurs on the left. And so these are the automatic habitual critical negative mind patterns that pop up at those inconvenient times and interfere with your happiness and performance. And everybody has them because they’re related to the survival side of the brain. And factor analysis have shown that these agents have self-sabotage or critical voices show up in 10 different ways. On the right is the sage side of the brain with its five sage positive powers. So empathy, creativity, curiosity, purpose, and taking action. This is where you gain your wisdom and insights, um, and often untouched mental powers. And they’re actually fuelled by different regions of the physical brain and are strengthened when you activate those regions of the brain. It’s kind of like there’s an internal war going on in our heads and that’s why I think we like those epic stories of good and evil such as Lord of the Rings or Star Wars. ’cause it’s like we have this inner Darth Vader or the saboteur and uh, an inner Jedi or sage part of the brain.

So first of all, we’re going to look at the saboteur interceptor muscle. So what is it? So it’s being aware of and intercepting all the critical voices or saboteur in your head, or causing all those negative thoughts. Now awareness is the first step in preventing them doing damage and causing you stress. It’s like unmasking an enemy. If you don’t know the enemy’s there, then the enemy can do a lot more damage. So let’s have a look at the 10 saboteurs.

So first of all, the master saboteur is the judge and it’s the master saboteur because everybody has it, all humans alive to a some extent or another have the judge. You absolutely, I promise. You have the judge and the judge and I have the judge. Everybody has the judge. The judge shows up in three ways. So the first way is the one that you are probably aware of. It’s a self judge. That inner critic, the negative voice in your head that’s always pulling you down. The one that wakes you up at three o’clock in the morning and says, you idiot. You idiot. Why did you make that stupid mistake yesterday? Or it’s the voice that wakes you up and tells you, you know what? You are not gonna make it tomorrow. Or for me, why did you start that presentation? It isn’t gonna go well. So it’s the voice that’s constantly bracing yourself of past imperfections or potential future failures and stressing you out.

The second mode of the judge is the one that’s constantly finding what’s wrong with other people. So it’s the voice that’s sizing people up and saying what’s wrong with them. For example, oh well I wouldn’t have done that presentation like that. Oh, those slides are no good. So the second mode of the judge is a need to find out what’s wrong rather than what’s right with others.

Now the third mode of the judge is probably something you are not even aware you’re doing and you’re doing it constantly without knowing it. The third mode is constantly judging circumstances, finding out what’s wrong with your situations and circumstances in your life. So you can’t be happy right now because these circumstances are bad and you can’t be happy until this thing changes. So you say to yourself, I’ll be happy when I’ve got that grant. I’ll be happy when I’ve recruited my postdoc. I’ll be happy when the project finishes, etcetera, etcetera, etcetera. And you can keep moving the goal posts. And we don’t just enjoy the moment, enjoy.

But we don’t have the three modalities of the judge in equal amounts. We have one more than another potentially. So you might judge yourself more than you judge others, but everybody has an inner judge. So what does your judge say to you? So that’s our next mentee. So what does your judge say to you? So if you want to take a little shot of that. So everybody okay with that? Anyone need any more time? If you need more time, just unmute and say more time. Okay, I think we’re okay. But go over to our mentee. Okay, so what does your judge say to you? Not good enough. Stupid, lazy, unlikable. People are annoyed by you. People don’t like you. Your work’s not good enough. How do you compare to X, Y, and Z? They’ll never do X. Yeah, it’s amazing, isn’t it? It’s like you guys are successful, you’re PIs and you’ve all got this kind of thing going on in your head and everybody has it. I’ve done, um, things like this in lots of different spaces and most of the people that I’m doing it with have PhDs, which is 1% of the population and that they come up with things like this. Um, yeah. So this is just to show you that you’re not alone. Everyone’s got these things going on in your head. Um, so let’s you never succeed.

One more task. So as long, um, everybody has a judge and all people’s judge is saying those kind of things going round and round in the head. But as well as the judge, everyone has a couple of, uh, a complete saboteurs. So you might have done the saboteur assessment that went out with the meeting invite. Um, so the judge, the judge starts judging and brings in an accomplished saboteur to join the party and to, to drag you into more negativity. Um, I’m going to run through the nine saboteur, uh, accomplish saboteurs. And I’m actually going to highlight the ways that they can show up in academia. So first of all, the controller, the hyper achiever and the restless, the stickler, the pleaser and the hypervigilant, the avoider, the victim and the hyper-rational. So this cast of ugly characters. So how do they show up in academia?

So the controller controlling everything and every situation. And one of the examples where I’ve come across it is an older and my experience generally male academic who’s passed the retiring age but still wants to control the research group are not going to retire anytime soon.

The hyper achiever always straining for the next thing. You might celebrate what you’ve done, but only for 10 seconds before you need to move on to the next achievement.

Restless always running after the next shiny thing or project, which is, um, very prevalent in academia, particularly with, um, academics.

’cause naturally curious stickler, everything must be right dot the i’s cross the T’s. This might show up with somebody working in the ethics pleaser, keeping everybody happy. This might be you when you head of department asks you to take on another admin task.

Hypervigilant might be you before a presentation. Well, this might go wrong, that might go wrong. The internet’s going to blow up, etcetera, etcetera.

Um, avoider, this might be your PhD students with their writing victim.

You might be tempted into a victim mode when you’ve been rejected for a grant.

Yet again, that hyper-rational only interested in facts and no emotion that Sheldon Cooper in the Big Bang theory will be an example of this. And if you haven’t seen the show is a theoretical physicist and a stereotypical, um, example of what you might think, uh, a theoretical physicist is. Okay.

Do we have any questions on anything that I’ve gone through? Are we all right Kerry? No questions. No, no questions.

KM: Anne Marie. Just there was a comment that there are some people on the call that aren’t PIs, but obviously this is going to apply to, to everyone.

AS: Oh Yeah. It applies, it applies to everybody. You mean anybody in academia is, or any, in any situation. I’m using examples from academia, but in any, any situation is, uh, it’s going to apply to that. Okay. So we’re going to go into breakout groups now. So first of all, introduce yourself, your role, uh, what you do and your researcher if you’re, if you are a researcher. And then I’d like you to discuss where do you see saboteurs, um, being a problem in academia for yourselves. The postdocs you support, or for the people that with, if you’re not a pi, uh, try and come up with as many situations you can, um, where you’ve encountered them. Because the first step of overcoming saboteurs is to identify them when they show up. Now what I’m um, asking you to do here is to look at negative situations, not like, oh well the hyper achievable of a just say the negative situations, uh, of where things show up. And it’s kind of the negative emotions that that go with it. So that kind of your stupid, your stupid kind of, um, um, thinking behind it rather than just a negative situation. So try and come up with as many situations as you can where you’ve encountered saboteur responses, um, in academia, in yourselves and postdocs. So brainstorm that. Um, and then once you’ve brainstormed it, do leave some time to what, what have you done to overcome them and like share, um, with and to help each other to share, to share tactics of how you can overcome these negative situations, uh, that you’ve encountered to give you some help in moving forward. Okay. Does anyone have questions, I explained that well and off, does anyone have any questions? Okay. Does is that clear? Is that clear Kerry, do you think?

KM: Yeah, yeah, I was just going to say, um, I was going to ask you Anne Marie, do you want me to make the activity sheet available now?

AS: Oh yes. Pl yes please. ’cause then people can have it. So, so that this, sorry, go on.

KM: No, I was just gonna say I’ve already popped the link in the chat, so

AS: Oh, Brilliant, brilliant. Right. Okay, so that, that is there. So the, the breakout, um, activities are on the, the sheet there and it, it actually did go out with the link as well. Um, just so you’ve got that.

So I think it’s two sides to the brain and the saboteur and sage really live in different parts of your brain. Now, apologies if you are, uh, any of you here a neurobiologist as this is a very simple representation just for what is needed to understand mental fitness. So you, your saboteur live in a regional brain related to survival made up of the brain stem, the limbic system and parts of the left brain where the stage lives in a different part of the brain prefrontal cortex and empathy circuitry. And the two sides of the brain are wired very differently. And when they get activated, they produce very different thoughts and emotions. So what the saboteurs do is they try and motivate you through negative emotions such as fear, stress, anger, guilt, shame. And think about it, you are all successful. But how have you been motivating yourself to be successful like that until now? Has it been through negative emotions and pushing yourself? If you have, and it’s very likely that that’s how you’ve been motivating yourself. The saboteurs have been running the show. ’cause the way the sage motivates you is through positive emotions like empathy, curiosity, creativity, passion and purpose. And these pull you to action. Um, versus the sa push through the negative emotions. They both can move you forward, but they feel very differently. Sous might generate success but not happiness. And there’s no denying this that some saboteurs can push you to achieve. Like if you are a PI, you might have a larger research team having lots of outputs, but you’re doing it through the push of your saboteurs, which means that you’re not happy along the way. You get to the top of the mountain, you celebrate for five minutes and you’re back again being stressed out and worried about the next thing. And if I think about my own experience doing my PhD is push, push, push with my saboteurs. And I was not happy at all in the process. And when I had my first, first author paper published, celebrated five minutes, chorus was back to push, push, push.

So if you want to be successful in whatever you’re doing and improve your wellbeing, you need to do it with the sages or positive side of the brains. So the question comes up now, it’s aren’t negative emotions good for you? Since stress give you a performance edge, you could say stress is how I motivate myself and who would I be without negative emotions? It’s a very important question. So are our saboteurs really not good for you? So I’d like to ask you, um, a parallel and related question. Is pain good for you? So what do you think is pain good for you? So when you think about it, hopefully your answer is yes, pain is good for me, and why? ’cause like the picture, if you had your hand on a hot stove, it’s good for you to feel pain, otherwise you keep your hand there and burn it through to the bone. So pain is good for you when something is going wrong. But I’d like to ask you again for how long would you like to feel the pain of your hand on the hot stove before you get the message and move your hand? And hopefully your answer is a split second. So as quickly as you get the message, you take action. And it’s the same with a negative emotion. So it’s good for you to feel stressed when something isn’t working. For example, in my case, when I was not recruiting patients because of a nurse and how she was asking them to take part in a research project, yes, in that sort of situation, it’s good to feel stressed for a moment or else the project’s going to fail and the research question isn’t going to get answered. But how long would you like to feel stressed? And hopefully the answer is just a second.

So negative emotions, the value of them is to give you an alert to wake you up and, uh, so that you can recognize that something needs your attention. So this is why it’s not the pop, uh, toxic positivity is actually acknowledging the situation. But the moment that that information is delivered, if you stay in negative emotion, your brain is in tunnel vision and it’s not the part of the brain that can figure out the best solution. It’s the part of the brain that’s good to figure out what else can go wrong. And the reason is, is this is part of the brain related to survival. So if you are an ancient person, you are walking along and you saw a snake under a rock, you wouldn’t want to be there surveying the horizon and thinking about what new tools can create. You want to be narrowly focused on the danger that you are in. However, in our situations, once we’ve had that alert, you need the part of the brain that has access to creativity and resourcefulness, which only activates when you are not in that fight or flight mode. And the quicker that you can switch from saboteur thinking to sage, so panic to calm, the higher your level of mental fitness, if you’re able to shift in a second in a major crisis, you’re at black belt level, which like martial arts takes practice. And this starts with the saboteur interceptor muscle. So when you have negative emotions for more than a second become aware that you’re in saboteur mode and because of that you intercept the thought, you intercept the emotion and say, no, I don’t trust you. You’re a saboteur. You are not my friend. And even calling it out like that, it discredits the call the thought that’s causing you that negative emotion.

So to recap, the start of practicing fitness is to recognize you’re having a negative thought and intercept it. So that’s the saboteur and interceptor muscle. And that brings me to the second, uh, core muscle of mental fitness, which is the sage. The sage lives in a region of the brain that’s associated with positive emotions, peace, calm, clearheaded, focus, creativity, and big picture. And it operates from the sage per perspective, which is very different perspective than the saboteur. So the sage perspective is that every outcome or circumstance can be turned into a gift or opportunity. Now, before your saboteur go into full on party mode, this is a very short time that we’re with each other today. And I’m talking in, in a work context and not extreme examples, which were a different and longer conversation than we have for today. So even like narrowing it down to that work context. So you, you still might say, this is stupid, this is silly, it can’t work, but it can actually work when you activate the region of your brain where your sage lives and then you’ll find out that this is actually possible. So thinking about that, which perspective is true, the saboteur perspective that this situation is bad or the sage perspective, this pers uh, this situation be a gift. Um, and it’s whatever you believe. So if you believe the sage perspective, it becomes a self-fulfilling prophecy. And if you believe the saboteur perspective, it becomes a self, uh, fulfilling prophecy. It’s which perspective you choose to look from. So last Christmas at my church, we decided to put on an event with the manager of the community centre attached to the church for families in the local area. So we were having carols, lunch, crafts and activities for children, all very nice. But the problem was we were a bit late in deciding to do it and organizing things. So the morning of the event, the centre manager was in full on saboteur mode, completely stressed out that nothing was ready and the event was going to be complete disaster. And to be fair, it did look quite chaotic. Someone had decided to build a stable for the crib that morning. So he came into someone storing fence panels, however lucky for him and for the event, everybody else stayed in car mode and just got on with organizing their sections, putting up the decorations, sorting out the food, et cetera. So everything was ready in time. So, but we could have joined in with his perspective and got completely panicked and the whole thing would’ve been a complete disaster.

So in each circumstance you have to decide what perspective you’re going to take to look at things. So every day you’re going to come to a fork in a road there’s going to be lots of little things and big things that go wrong that brings a fork in the road. And the chances are that this fork, usually you take the saboteur perspective saying this is bad, bad, bad. And now you start feeling upset versus how can I turn this into a gift and start looking up for opportunities to create the gift. So if you want to build up your sage muscle, the most important thing you can do is to assume the sage perspective and ask yourself, what are the gifts that I can create here? So if you start asking yourself that question every time something goes wrong, it’ll create a positive spiralling effect. ’cause you more yourself, you ask yourself that the more you start to be able to see the gift.

So going back to the question, which perspective is true? Saboteur saying it’s bad or sage saying I can create a G, the answer is, whatever you believe is true, true. And my challenge to you today is whatever bad situation happens to you today, ask yourself what’s the gift that I can create here? And you can create the gift using the sage powers which are empathy, showing empathy, love and support for yourself or others. Curiosity, which is generally not a problem for researchers, being curious about different situations, um, and taking that viewpoint, innovation or creativity and thinking of creative solutions, purpose, the long view. So this is big picture thinking, what really matters to me here? What will matter next year and what about the situation will matter at the end of my life? And taking action. Once you’ve considered all of the option options, deciding what you should do is the self command muscle.

So I’ve talked about the saboteur interceptor, which is recognizing negative thoughts, the sage looking at things positively. And the third that I want to talk about is the self command muscle. If you haven’t built up your self command muscle, you’re not in command of your mind. So how do I know that? Well, if you were in command of your mind, would you really command your mind to wake you up at three o’clock in the morning and worry about things that you can’t do anything about? If you are in command of your mind, would you really be impatiently waiting for this or that to be over so you can be happier in all of the stress? All of this negativity are things that you wouldn’t choose for yourself. So if you’re not choosing it, why is it happening? It’s because you are not running the show. You’re not running your mind, your mind all too often is being run through the saboteurs and it’s doing so much damage and this is where the self command muscle comes in.

So when you observe yourself in saboteur mode or negative thinking, then you command your mind to shift from that negativity to the sage positive. Um, and the way that you can do this is through body practices. And in the Positive Intelligence speak, they call these PQ reps. And a PQ rep stands for positive intelligence quotient, bit like emotional intelligence quotient. And the PQ rep is how you can build up your self command muscles. So for physical fitness, if I wanted to build up my bicep muscles, I could use a dumbbell and do a lot of reps with them to build up my bicep muscles. And the equivalent of a dumbbell for building up self command muscle is a PQ rep. And the way that you do them is these ten second, um, body practice techniques. So I’m going to show you a couple of versions now. So take your finger, uh, index finger and thumb and rub them together slowly and do it in such attention that you can feel the fingertip bridges on both hands and just have your attention on that. Let go of any thoughts you’re having and bring it back to the fingertip bridges. Now I’d like you to listen to the furthest away sound that you can hear and any thoughts that come, just let them go and concentrate on the sound. And now listen to the nearest sound you can hear and that might be your breathing. Let go of any thoughts. Feel the weight of your body on the seat that you’re sitting in. Just bring your attention to that and be aware of it. And now look at something in the room with such attention that you can see the colour, the shape, the shades, really look at that thing and now bring your attention to your breathing, breathing slowly and deeply. So if I had had your heads in an MRI machine whilst you were doing that, um, you would’ve quietened ever so slightly the region of your brain, the saboteur live in and activated the region of your brain where your sage lives. And if you did a lot of them daily, you would be in command of your mind.

So I’ve given you a couple of examples here, but there are hundreds of different ways you can do this. And some are closed eye and some are open eyes. And some of you who do mindfulness and meditation, you might recognize them, but you don’t need to be a lifelong meditator to actually do them with your eyes open in the middle of a meeting. So you’re in a meeting, something’s going wrong and you can shift your brain activation. So you can learn to do these techniques in the moment and learn to stop allowing your saboteur to be in control. So life in academia is challenging. So what if you had an operating manual to improve your wellbeing? And mental fitness is a very simple operating system for that. And you can notice how simple it’s, you’re feeling a negative emotion for more than a second. So stop, just stop. It doesn’t matter who’s doing what to you, it doesn’t matter what’s just happened. If you’re feeling that negative emotion for more than a few seconds, you’re in saboteur mode and it’s not helping you in the situation. Do some PQ reps to shift your mind from the saboteurs to assume the sage and then assume the sage perspective that every problem can be turned into a gift or opportunity.

So the question then becomes how do I generate the gift and opportunity and what is a gift and opportunity here? And because if you stayed in the positive region of your brain, you can generate the gift by using the five sage powers. So that’s how simple the operating system is. So negative emotions stop, just stop. Um, do some PQ reps and then ask yourself, how can I turn this into a gift and opportunity?

So the question is now that comes up, is it really possible to just shift from saboteur to sage even trough challenges? And the answer to that is twofold. One, how strong your mental fitness practices. And the second is how big is the challenge? So if you’ve practiced, you might be able to quickly switch from in a small challenge. So to give you a silly example, I had someone who used to say to me ‘what you doing?’ in a tone would really annoy me. And so I started to do this work. And when they said that to me, using that tone, I used it as a prompt to do some PQ reps and also to take the sage perspective, which was more empathetic towards this person. And now it no longer annoys me. Slightly bigger challenge than I had recently was I was losing my job as a researcher and actually I was only in negative emotions for a split second, managed with PQ reps and then approached it from the perspective is what is the gift and opportunity here? And I got this job as a researcher developer, which I might linger. So again, the question wants to come back to is it possible to just sit shift even in tough challenges? Is that really possible? But the answer is yes, but the speed of that shift is going to depend on your mental fitness strength. So for me, if my house burned down and I lost everything, I think it might take me a little bit longer to shift perspective of what is the gift of opportunity here. So the shift

KM: Sorry, Sorry, we’ve got a quick question. Yeah. Um, some, someone’s asking for a list of examples of PQ reps, if that’s something that, that we have or could share.

AS: Um, yeah, in fact I’ll go through them at the end in the q and a, so I’ll go through the different ones. So that’ll be good to do that. Um, so to shift quickly from panic to peace takes practice, um, and to create that lasting change in, in, in your life. And it’s a lot of mental muscle building. So you’re listening to me right now, so hopefully you’re getting some value for that, but you’re just getting the 20% insight and you need to do the 80% muscle mental muscle but when you leave, leave here. Um, and so it takes intense practice to break through from these habits that we’ve had. All of our, our life and research by Positive Intelligence is they actually need to be doing a minimum of 15 minutes a day for six to eight weeks. So that’s noticing your saboteurs, doing your PQ reps, and then taking the sage perspective. And that’s how you break through and start building those new neural pathways, um, to come into the positive habits of the mind. So if you’d like to move forward with this, you, you need to do your 15 minutes of practice, uh, a day. So you could create yourself a spreadsheet and to keep track of what you’re doing, there is an app that can help with the practice. So if you’d like to know more about that, you can contact me. Um, Kate, if you’re intrigued and want to know more about what I’m talking about, do drop me a line. I’d love to hear from you and just think about one thing that you’ve learned today and one thing that you’re going to take away and try. So we’ve talked about the saboteur and interceptor muscle, having, uh, intercepting those negative thoughts, looking at problems with the sage powers and doing PQ reps.