Episode #27: Tools to Avoid Burnout with Special Guest Aneta Kuzma

In this episode, Julia & Kelly talk with Aneta Kuzma, the CEO & Founder of Ardelian Kuzma Group, a coaching and wellness business. Through lessons from her own practice during the pandemic, Aneta guides us through the various sources of burnout and provides realistic solutions to achieve optimal health. Check out our Instagram channel @twomktgmoms for bonus content on Cognitive Overload.

Julia 

Welcome to the Two Marketing Moms Podcast. This is our first episode of 2022. Kelly and I have taken a much-needed break over the holidays we hope you have to. And what better way to start off 2022 with an episode about burnout because I think we all needed a break over the holidays because we were all burnt out. We all are very excited about our 2022 lineup on the Two Marketing Moms Podcast, Kelly and I have spent some time over the holidays, planning for a lot of great episodes.

So today, our wonderful guest is Aneta Kuzma. And she is the CEO and founder of the Ardelian Kuzma Group, a coaching and wellness consulting business. After a successful 25-year corporate career. Aneta combined her passion for yoga, meditation, coaching mindfulness, and business to help professionals and entrepreneurs to live fully and create lives of purpose, passion, and peace. Oh, the three Ps I love. So welcome to the podcast, Aneta.

Aneta

Thank you so excited to be here. Thanks so much for having me on.

Julia   

I got to tell you, 2021 was like this. Really feeling great, totally burned out, really feeling great, totally burnt out. And like, then I these memes that are like, you can’t fix burnout with a bubble bath and a glass of wine. And I’m like, well, maybe that’s the first step.

Kelly

You can’t leave your house. That’s the other problem, too. Right?

Aneta

And I think it’s interesting. Burnout is really the chronic stress. So, it is chronic. It’s something that’s been building up for a long time. And we feel it right? By the time we get to the state of burnout, it’s not a surprise, you don’t wake up one day and gosh, I felt so great. And suddenly, I really don’t. It’s not like that, right? It’s the burn. It’s constant. And so, when people say, what do I do? And I said, let’s start with your basic needs. Like really it goes back to what are you eating? Are you drinking your water? Are you moving your body? Are you getting some sunshine? And are you sleeping? If you are not doing those things? Yes, maybe the bubble bath won’t be as effective, right? But let’s start with the basic things. Let’s make sure you’re using the restroom when you need to go right instead of when you’re on these calls for 10 hours. So that’s usually the first thing that I say let’s examine where what you’re doing, with your basic needs first and foremost.

Julia 

And if people aren’t doing those things, because I am sure that people skip going to the bathroom because they’re just too busy. Right? How do you go about addressing those needs off the bat because I do think that some of those fall by the wayside?

Aneta

They do. And the first thing I always tell everyone is you must invest in yourself like and especially for women, I have male and female clients and across the board. I think women have a much harder time saying my needs are important. I’m going to make sure that those basic needs are met. Even the word self-care, right? People kind of laugh at it but it is about taking care of yourself as the entire person and so I love to always talk about optimal health. And I don’t know if that’s a term that’s really used that often or if people understand it, but optimal health doesn’t mean that you’re not burned out, or that you don’t have a disease, it means that you are healthy, mentally, physically, emotionally, and even spiritually, right? We cannot compartmentalize ourselves. And when we do, we get ourselves into trouble, right? Like, we’re productive, but I can’t sleep, or, you know, I feel like my marriage is great, but I hate my job. Like, all these things that make up a life, there’s one life, it’s not separate lives. And when we try to separate these things, and we don’t focus on ourselves as a whole person, that’s when we start to find ourselves in trouble either not feeling great, we might be sick, we might not feel great, maybe we’re having emotional responses yelling at our kids yelling at our partner, you know, snapping at work, or in the great resignation, people are fleeing their jobs. And I, what I’ve seen is that number will probably continue to grow even this year.

Kelly

Well, I have a lot of questions with regards to the topic of optimal health. But I wanted to take a step back because you started your business in 2019. And it seems like the perfect time to start a personal consulting, coaching, business consulting business pre-pandemic, because people obviously needed it desperately in 2020 to last two years. So, talk to us a little bit about how you started that coach coaching business, what was the impetus? And then what are you seeing, you know, what makes your what makes your coaching unique, versus some of the other coaches that we’ve talked to? And we’ll talk a little bit later about, you know, what do you what are the main things that you’re seeing and hearing from the people that you’re talking to? Over the last couple years?

Aneta

I always asked myself this question, because people say, oh, you joined at the right time. And, and I always say, gosh, if I knew that I was starting a business January of 2019. So excited, so eager, in a year later, you know, the floor would drop from under us? Would I still have done it? And I don’t know that I would have to be quite honest. I think that is it. Because I’ve pivoted in my business, right, you know, I had, I was someone who lived with a lot of fear, I was burned out for a long time in my career. I graduated school and thought, okay, here’s the corporate ladder, here’s what I need to do, I’m going to do everything I need to do follow the rules, go up to the next level, accept all these challenges, etc. And I found myself at a place where I really wasn’t happy or satisfied, I was unhealthy. I was, I’m probably healthier now, you know, almost at 50 than I was when I was 35, in the midst of all of it, trying to raise children, you know, be a good wife, you know, all of these things, these roles that we play and continue to do well at work. And I knew I wanted to make a change. So once my kids were getting a little bit older, they were taking going off to college. I said, you know what, now I’m going to invest in myself, I’m going to say what do I want to do? Because I haven’t asked myself that question probably since early 20s. Or maybe ever to be quite honest, right? And so, I engaged with a personal coach myself, I have a friend who’s an executive coach, and I said, you got to help me, I need to figure out what I want to do next. I didn’t want to retire from where I was, I was in banking for a long time it was I had all the coolest jobs. I say at the organization I worked with I worked with amazing people, that wasn’t the issue. It just wasn’t what I was supposed to be doing. And when I fell in love with the coaching process, and so I knew that I wanted to build something that tied in all my passions. And for me, that was health and wellness, you know, been a yoga practitioner for many years started getting deeper into meditation, just to save myself. I was trying to move from surviving to thriving, and, and then I thought, okay, I got it, I have it figured out, I know what I’m going to do. And, and then the day after my last day at work, I immediately started my business like two days later started my LLC. And, and then I had a moment of like, oh, no, like, oh, I made this decision, and what am I going to do next? But I engaged you know, started the coaching programs got certified in life coaching, executive coaching, health, and wellness coaching. I had received my yoga teacher training and my meditation a couple years prior. And then in 2020, when COVID hit, I knew I needed to shift people were not going to come in person for coaching. Zoom was something we may have heard of, right. It wasn’t like a word that we use 100 times a day like we do today. And the virtual remote working was still kind of new. And so, I noticed a need for mental health and I started a meditation group I started meditation group in March of 2012. I think we were asked to stay home on the 17th of March, the following Monday, I started my meditation group, I kind of put it out there and said, whoever needs this, I’m here, let’s gather. And I did it for five days. I did Monday through Friday. And then people were like, can you start doing this on the weekends to? So, on Saturdays and Sundays, I was teaching seven days a week, we’re coming together. And that group continues to meet to this day, I thought it was going to be a temporary thing. I did it for like six weeks and said, do you guys want to continue to do this, because we weren’t going back to work, the world was not going back to the way it was. And this amazing community has continued to grow and stay together. And it’s just seriously one of the best, biggest joys of my life. And then, the other thing I noticed was, you know, companies, people, friends that were in the corporate world, were saying, hey, things are hard. Our routines are disrupted, our mental health isn’t in a great place. What can we do? And so, I created like, a presentation on how to emerge stronger during this time period. And I just started calling HR people that I knew at organizations and said, are your folks struggling? What are you doing? I created this content? I’m willing to do it for free. I just want to help people. And I did the sessions for everyone said, yes. Nobody said, Oh, no, thanks. We’ve got it all figured out. They said, Okay, please. And so, I started building content. And that was sort of the start of my Wellness Consulting part of my business, I did that. And then people said, can you do more, and guess what we’ll pay you, you know, we want to be able to do this, we realize that wellness is not, you know, monitoring steps and checking your blood pressure anymore, it must really go back to the you know, that optimal health definition. And that’s how I pivoted. So, what I thought I would do in my business is really kind of transformed and just pivoted along with what was happening in our environment, and now celebrated three years and this past January, so Yeah, a couple days ago.

Kelly Ca

So, what are the main themes of what you’re hearing collectively from people? Do you have mostly women a combination of women and men?

Aneta

Yeah, it’s a combination of women and men, which was pricing, I always thought that most of my clients would be me. I’m like, if there was an avatar, I was my avatar, right? And then, so, but I will say that my clients are they’re professionals and entrepreneurs. And an average age is between 40 and 55. And the interesting thing, surprising thing about the men was that I had one client who said, why are you surprised that men would come to you for coaching? And I said, I don’t I just thought men wouldn’t necessarily do this. And he said, we grew up with coaches, he goes, we’ve been playing sports, we’ve had coaches, since we were young. We never expect to be able to do something on our own. Why would you think that we, you know, and it was such an interesting thought? And I was like, Oh, that’s true. And so, it’s interesting, because women, sometimes we’re, we are the last people to ask for help. And so, when the women when the men came to me was interesting was early COVID days, men were like, okay, I’m stressed, and I’m home. And now I must deal with childcare, and homeschooling and things that maybe I didn’t have to deal with before. And so, they were like, early on, okay, I’m going to do meditation, I’m going to do what you tell me to do. And then the women came usually at the point of complete burnout when they were ready to just quit their jobs or in, you know, found themselves unhealthy or in a bad place. So that’s the difference. People came at different times. But everybody needed the same thing, which was like, self-care routines, how to get back on track, how do I manage my thoughts, which are overwhelming? And what do I need to do to prepare myself, you know, for this new world, because it’s never going back to the way it was before?

Kelly

That’s true. Well, I love that story. And I guess I hadn’t thought about the coaching side of things. It’s true. Anyone who’s done team sports, is used to having a coach so that I think that’s an important thing to think about. I want to go back a little bit to optimal health and this idea, and I hadn’t really thought about the definition of optimal health before. And so that was a little bit of a new one for me when you describe that. One of the main themes that Julie and I talked about, and its really kind of part of, really the reason for being is you know, work and life strategy for advertising and marketing professionals on this idea of balance. And what is your philosophy on balance? Because I think you have an interesting philosophy on balance.

Aneta

Yeah. So, either what I found during my experience, maybe pre coaching was, I was always seeking balance, but I felt out of balance, then I thought there is no balance. So, I’m just going to resign myself to feeling terrible, and if it’s never going to happen. And what I’ve discovered, as I started coaching more and more people is one of the things, I always do in my coaching is I always say, let’s identify early on, what are your core values? What are the things that you tell me and you tell yourself are important to you? Right, and that could be family, it could be integrity, it could be love and compassion service to others, you know, there’s a long list, right, we choose the list. And I asked everyone pick your 10, like, really pick your 10, I don’t care that there’s 50 that resonate with you pick your 10 and write them out in a bullet in a simple sense of how what this means to you in your life. And then we do an assessment of their current life. And we look at like 12 different areas of life and say, what is your satisfaction with these areas of life. And that’s when we see the disconnect, when our daily life choices do not align to the things that we say are most important and valuable to us, we are out of balance, we may or may not be able to articulate it. And when we start making choices and direct our life to the things that we say are important to us, we find the balance we’re looking for, it’s not tied to the man hours you’re working, it’s not tied to, you know, these things that we traditionally think of it’s not our boss, it’s not, you know, all these other things that sometimes we think are the challenge. It really is when we’re not living a life in integrity with ourselves that I find is what balances. And when you can figure that out, and you start making different choices. That’s when people start to feel much, much better.

Julia 

So, what are the like, so if you could generalize, you know, your clients? What are those top things that are normally out of balance? Because I’m sure there’s got to be some commonalities, right?

Aneta

Yeah. And I’ll give basic ones, right. Like if people say that their family is most important, but they don’t make time to spend time with their family or their choosing to work more hours, and then they’re not available, or they’re not fully present, right, you might be in the home right now, but still not mentally present or fully with the kids that feels like then you’re out of alignment. If you say that health and wellness is important, but you are not taking care of yourself, you’re not making time for those things, you are out of alignment, when we say that faith is important. And yet, the majority of our thoughts are all fear based. And we are focused so much on trying to control everything ourselves, there is no place for faith, right? So, these are just some of the things that we start to pull apart. And then we are able to sort of create and design new lives. And that’s what I help my clients do. Like, at the end, you know what everyone wants, they want more joy? And that’s the question I was asked everyone, we go through the different things areas of life, and then we end with joy and say how much joy do you have in your life. And there’s two types of people, people who are able to say, I have enjoyed every single day, and it’s not dependent on their circumstances. And then there’s people who think that joy is directly tied to their circumstances. And that’s not joy. Yeah, that’s might be happiness, I’m happy because I got this or I’m happy because you know, I get to go on vacation, or I’m happy because, but the joy is something that you try to build. And it’s more internal. And that takes a lot of work. And but it’s different for every single person. And it’s one you define what that means to you, that you can finally start to make the choices that help you feel that every single day. And I do believe and I don’t think it’s maybe it’s naive, I want everyone every single one of my clients to get out of bed super excited, excited that they’re alive, grateful for you know, everything they have, and to be able to do what they get to do because this is it, we have one spin this is uh, as far as we know, I don’t want to debate past lives. Maybe we’ve had them in, but maybe we don’t remember them. Whatever it is, this is the only one where you remember. And it’s so short, and it’s so finite, why not choose to be joyful every day. And that’s, that’s what I spend time on with my clients. Now of course, they come to me a lot of times and they’re like, I want a new job and I’m unhappy because but, in the end, they end up visioning what they want their life to be up to like 10 years in advance and start making choices today to get there.

Julia 

So, Kelly let’s before we move on, I wanted to discuss with you why we wanted to talk about burnout because we talk obviously our audience, the audience we’re trying to create for this podcast right our marketing and advertising purposes. And then also, you know, probably women, we have a lot of women focused content. So, we’re going to riff here a little bit, Kelly,

What do you think are the things that could lead people in our profession to burnout specifically and all start with one that comes to top of mind? Like, I feel like when you’re working in an ad agency, or even a marketing consultancy, you the work is fast paced. There is not time to of course, we all have plans, right. And we have Gantt charts, and we have timelines. And we are managing lots of different things to execute, let’s say a campaign or a project, right? But it’s especially in the past two years, we’ve done all this planning, and then at the second before, like, an ad goes live something with COVID or something like that hits and we have to change. And what does that mean? That means having to redo the work, which causes so much anxiety, and then we are absolutely not aligned? I feel like that is one of the newer things that have led to burnout. I think a second thing is, and this is probably maybe more a woman thing. But definitely a parent thing is having everything all under one roof. Where we can’t compartmentalize, you know, I have to do this project. And I have to write this because those get mixed in with the homeschooling and the making the lunch and the changing the diaper or whatever it is. And that also, speaking from experience has left me very unaligned, which probably isn’t necessarily just a marketing or advertising thing. But just wondering on your thoughts on that Kelly.

Kelly

Well, that’s a loaded question Julia. But I do have an answer, obviously, because I’ve been struggling it with it just as you have. I mean, we called what you’re talking about the COVID pivot, right, we started to talk about that in 2020, where literally in spring, we had to cancel media plans for our clients pull back, reassess, re strategize, go back and market test this test that poll out, you know, and so I think that the challenge with the last couple of years is there, there used to be kind of an ebb and flow to work flow or you know, okay, I’m not going to be as busy during the summer months, or maybe I’ll be able to take a break in December and take a holiday over Christmas, I’ve never had a busier week in my career as I did the week before this Christmas. So, things just are completely different. There’s no same ebb and flow to business and to work as there as there was and what’s happening with COVID is obviously making us change and reassess our plans, media habits have changed. strategies have changed. Companies are reassessing rebranding, you know, relooking at all, all different types of business models. So, on the work side of things, there’s so much going on. So, it’s a constant flux of, of change, and it is hard to deal with. And, and I think for you and I, Julia, we work in small agencies. And so, resources are few and far between. And I think when you’re running at 100 miles an hour, it’s hard to kind of stop and assess, and you don’t have a lot of backup support. And so that is also a huge channel challenge, because it’s on you to sit and strategize and figure it out. And maybe you have some people to execute but you know that it’s few and far between. and I think the biggest point is the blending between the line the blurring of the lines between work and home. And so, while I may be working from home and I may be saving my 45 minute to an hour commute for which I’m eternally grateful and which is the whole reason why we have this podcast because I had that extra time. It also means that I work longer hours I start work longer. I rarely have breakfast, I rarely have lunch, I you know will work later, I can run down and do my laundry and check on my kids and all those sorts of things. But it the lines are truly blurred. And so, you do I’ve worked significantly more hours in the last two years than I have in the past because before I had to get home to get and pick up a child at a certain time. And I haven’t you know that that’s a change. So, things have been completely shook up, shakes shaken up. And so, for me, what does that mean? because my routines are have been changed, I have not been working out as much, which I love, I have not been doing yoga, which I adore. And I absolutely intend to join a need as an as a yoga class, if I can get my butt out of bed in my proper sleep, that’s the problem, I’m not sleeping as well. So, I’m not having a harder time getting up. And then not you know, less energy at the end of the day where I kind of just want to shut my brain down and watch Netflix, because I’m so tired from so much work. So, the burr I feel that burnout desperately and I and you know, intuitively all the things that you need to do, you need to eat better, you need to exercise you need to get your sleep. But making those things a priority, I think is what I’d love to talk to you about an ad set to kind of help guide us. You know, in that direction. And then on top of that we’re dealing with the fear and stress of COVID. And Julia, you don’t know this Julia is child just recovered from COVID. Right? And you only had one child who had COVID, right?

Julia 

Yep, only one positive and a kid in the house of five.

Kelly

I’m in a house of six, and two of my kids got tested positive for COVID. Two nights ago. So those two kids are home. They’re fine, by the way. I mean, they were listening to AC DC in the basement yesterday, lifting weights, so they’re okay. So far, that may change with fevers and such. But, you know, there’s so much stuff going on and bouncing it all is it’s been my challenge. So, I’ve unloaded a lot on you and that, and I don’t mean this to be a counseling session. But that’s where I felt the burnout is just there is no line, I’m not getting the proper sleep I need. I’m not making my nutrition the priority, because work is so intense. That’s been the priority. And then the children of course, that is always the priority, right?

Aneta

Yeah. No, I mean, everything you guys say is so true. And I would say the routines is definitely a top concern for people and continues to be. So, what I do when I do my Wellness Consulting classes and sessions, the lunch and learns, I always do a survey in advance. And so, I have 1000s of responses from folks over the last couple of years. And the biggest things that folks are saying the biggest stressor is disrupted routines. And then the second is balancing personal and business because of the blurring. So, you guys hit the number two, and there’s a long list of other things. And, and then some of the other things, the challenges that people are saying is they’re constantly distracted. And I want to talk a little bit about something called cognitive overload. We are well connected on teams and text messages in email and instant messaging, and voicemail and voice memos. Like anyone can get ahold of anyone at any given time. And they do without permission. Right? So that is causing a lot of more anxiety. And by the way, one in five people 40 million Americans live with anxiety every day in this country. You’re not sleeping and neither are 70 million Americans. So that’s you know, close to like 40% of the population is not sleeping enough. And by the way, women have a much higher percentage of insomnia and sleep disorders than men because I think our minds continue to race all night long right. And then also you talked about no commute and the commute while it’s stressful what did it allow people to do? It allowed them to leave home go into work prepare their mind maybe podcast you know, get ready and then on the way home. What could they do like the call someone maybe they listen to the radio or just sit in silence and not have anybody coming at you with anything right?

Kelly

Can you repeat that last line?

Aneta

We struggle with putting ourselves first and so it really goes back like you said we know the things we need to do we have to choose putting ourselves first on the list and then we’re much better place to be able to take care of everyone else as well.

Kelly

That makes a lot of sense. Well what kind of tips can you give us on how to tips and tools to help you know reduce burnout or you know not get to the point of burnout?

Aneta

Morning routines are very critical. So, when we wake up in the morning, don’t look at your phone. Do not turn on the news. Do not you know I always say do not consume someone else’s agenda before you set your own. And that’s what we do. When we pick up the telephone, check our email, listen to, you know, the news, anything else, we are consuming someone else’s perfectly curated agenda for us. And we are already we’re already off to, you know, sending stress hormones to our body, we don’t need to do that. So it’s a carve out some time, even if it’s 15 minutes to do some deep breathing, maybe you have a favorite book, I my morning routine is I wake up, I write, I like to journal just kind of get all the stuff out of my head, sometimes their dreams sometimes worries, whatever it is, there’s books that I pick up that are just positive, I have a calendar next to me that has like a really inspirational quote, anything we can do to help set our intentions for the day in a positive way is really, really important. The average person has 50 to 80,000 thoughts today. And most of those are negative and about 80% of those are repeat. So, we are just these are like shards of glass that we are constantly consuming, right? And whatever our limiting beliefs are, or stories, those are things that go over and over again in our head. So, we have a fighting chance, if we choose to select some thoughts first, before we allow those to come forward. I’m a huge believer in meditation, it’s changed my life. Obviously, I teach the meditation group. But I really do believe that meditation is one of the things every single one of us should be doing. It helps us to really take control of our thoughts. It helps us to reflect to go deeper within to create a little bit of quiet and some space. And all the studies have shown that all you need is 12 minutes to really get full benefits of mindful meditation. Obviously, if you do more than that, it’s even better. But it’s not like you have to sit for an hour or so in meditation, you can pick 12 minutes, and no one is special. I always tell my clients, they come to me they say, well, I can’t meditate, I have a very active mind, I say, you’re not special. All of us do. Close your eyes, sit quietly and just breathe. That’s all you can do. And it gets easier and easier over time. And then take breaks, it is so important for us to take breaks, even if you just pick one minute an hour, I say pick a mindful moment, a mindful minute, stand up, close your eyes, look away, go outside, take a couple deep breaths, go make a cup of tea, whatever it is, just take a couple of these month, put on your favorite song, right? If there’s a song that lifts you up, you know, I don’t know just laugh, whatever it is just give yourself a little bit of a break. And all of that sounds really good feel-good hormones through our body you can do to go outside. And that’s really good. 255 in the afternoon is the least productive time for most people. So, there’s a reason why everyone crashes. Step away. Whatever you’re doing, it’s not going to be good. Whatever you’re doing in that moment, that can be your best work. Just take a moment and step away. Don’t talk to anyone make a serious call that time I always tend to make give us some tea, take some time just watch the water boil, you know, let it steep come back and I feel a little bit better. You can take a nap 10 to 20 minutes, nothing longer before two or three o’clock. Actually, the ideal time to take a nap is seven hours after you wake up. So, whatever you do, that’s the best time to take a quick nap. And if you want to wake up feeling really energized, you can do a caffeine nap, which is drink a cup of coffee, go take a nap for about 20 minutes. And caffeine actually kicks in 25 minutes later. So, then you will have had your nap. And you have the jolt of caffeine and you’re ready to go. So those are some things and then in the evening, like you said, put those phones away, put the devices any blue light away 60 to 90 minutes before start to dim your lights. My grandparents used to always have dark lights at night and I said this is really weird. They were onto something you mimic nature; you start to dim the lights your body, you send signals to your body that it’s time to start to relax and rest and get your heart rate down. The phones are stimulating, it doesn’t matter if you have blue light glasses, it’s still super simulated activity. And, you know, and do other things in the evening. I always say you know, if you have kids, you never threw your kids in bed and said good luck. I hope you sleep well, right? I mean, it was like you gave them a bath, you read a story. Sometimes you’d have to scratch their back, you’d have to lay next to them. Right? It was like a whole routine. And we forgotten that we think we can work until eight hours or do whatever stimulation and then we get into bed, close your eyes, and wonder why we can’t fall asleep, right? I mean, it’s just going back to some of the basic things that we used to do and reminding ourselves that those things are important. So those are some of the things I would say I know it’s a little long winded, but I wanted to make sure that I covered at least some of the things that we do from time we wake up to until the time you go to sleep. Those are great.

Kelly

Well, I love that. I think that’s going to give us some really healthy tips. And I’m going to check in with you again in 30 days to once I start to try to actually put these things into practice. I really appreciate it. And definitely want to learn more. And can you can you talk about if people want to work with you? Where can they find you? What’s your website address? Talk about your 70 M yoga class and your social channels that people want to follow?

Aneta

Yeah, absolutely. I try to post inspirational content pretty regularly. So, I’m on LinkedIn. So you can find me at Ardelian Kuzma on LinkedIn https://www.linkedin.com/in/anetaardeliankuzma, you can find me at ardeliankuzma on Instagram. My website https://akuzmagroup.com

But, I do one on one coaching, I also have a group coaching program that is starting up in February called Live the Width of Your Life for people that are want to create in six weeks, a brand-new life for themselves. And then I do morning meditation in yoga. So, I do at 6:45, I do a quick 15-minute little yoga class followed by seven o’clock meditation, which is about 15 to 20 minutes, I always try to get everyone out before 720. So, they can start their work day. You don’t it’s unzoom you don’t have to turn your camera on. Most people don’t are still in their jammies. They have their dogs and their cats with them, whatever. But it’s just a great way. It’s an amazing community and I do a different meditation every day. And then if you can’t make it live, I send the recording out, you know, immediately afterwards. So, a lot of ways to get a hold of me. And yeah, I would love to connect with your audience. And I just I’m so grateful that you guys put me on this is such a huge topic right now. But I will just want to say that even a small change. Even if you leave today, I want your audience to say I’m going to do one or two things, and maybe start with sleep, and then focusing on doing something you know, taking breaks or doing a morning routine. Just pick one or two things don’t overwhelm yourself. We don’t do great well when we decide to do 20 things at once. It’ll last about a day, and then you’ll curse me because you’ll say it didn’t work. But just start with one or two things and over the course of the year. You can add more things on once you start to see the benefits but you will see the benefits quickly when we start investing in ourselves.

Kelly

I am so excited. I feel better already mentioned that. You’re welcome.

Aneta

Thank you, guys. Take care.