Rewire Your Brain: Break Negative Thinking & Master Your Mindset

Are your thoughts secretly holding you back? In this episode, I break down the most common cognitive distortions like all-or-nothing thinking, catastrophizing, and overgeneralisation and give you practical strategies to retrain your brain. Learn how to stop negative self-talk, build mental resilience, and finally gain control over your fitness, relationships, and daily life.

If you’re ready to reclaim your confidence, stop spiralling over small mistakes, and embody your best self, this episode is for you. Tune in and start rewiring your brain for success, consistency, and happiness one thought at a time.

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Transcript

 You are listening to the Fitness with Jade podcast, where I discuss all things wellness, fitness, and lifestyle, helping you to become that girl, the version of yourself you've always wanted to be. Have you ever noticed how your brain can make a tiny moment, feel like the end of the world, one fight with your partner, and suddenly you're questioning your whole relationship, one missed workout, and you convince yourself you're not consistent?

And that's really not reality. That's your brain lying to you. And the crazy thing is most of us live our lives believing these lies. Negative thinking and being just really mean to yourself and others in your head is not the normal and healthy way to be. And this is something we are gonna fix together Today.

I'm gonna turn this probably into a little mini series. I do have a broadcast channel on my Instagram at the moment for the women who are trying to rewire their brain like I am. And to also, I think I'm gonna do the miniseries on here. And film it on YouTube too. So we'll see how that goes. But if you want to join that broadcast group, make sure you're following me at Jade Palmer, and you'll be able to find that they're on Instagram.

And in that group, we'll go over general negative thinking patterns and how we can, yeah, make ourselves better, which is super exciting. So this episode today, I will go through all the different types of cognitive distortions and how we can generally fix them to become the most ideal versions of ourselves.

And I tell you what the scary thing is. I'm literally guilty of every single one of these things. I'm like, oh no, I need to fix this, need to get it fixed. So let me know in the comments how many you are also doing, because a lot of them I didn't even realize were negative or harmful. That's how natural they are.

I guess here is the tough love part. Like if you don't take responsibility for your thoughts, they'll start running your life and ruining it really. And your life will keep looking the same. You'll be having the same workout failures, the same arguments, the same insecurities, and it will just keep going and going and going, and we do not want that.

But here's the good news. So these distortions, these thoughts aren't permanent. They're actually just habits. Bad, bad, bad habits. And like any bad habit, you can retrain them. 'cause your brain is malleable, which we love. We love that it's malleable. So next time you hear this little voice in your head saying, you're failing, you can stop.

Just say, no, mate. I just miss one session. That doesn't erase my progress and it doesn't make me a failure. Need to rewire. And every time you call it that, why you weaken it and you make it obsolete. And every time you replace it with the truth, you're literally rewiring your brain, which is what we want.

And that's how you start shifting from living small and reactive, which I am very guilty of, to living clear and strong. Before we dive right into the episode, I wanna give a quick shout out to the performance project. I'm a sponsored athlete being coached by Matt over there, and he's currently getting me prepared for my upcoming marathons, high Rock's Deckers, and 70 point threes.

If you're interested in being coached by Matt, I left his Instagram in the description box below, and please let him know that I have sent him to you. He's amazing. Coaching is awesome. Highly recommend. Also, I need proper fueling both pre and post race and body science. Supplements are a game changer for me.

I usually am extremely picky with my protein powder and bars, but I love their high protein vanilla blend and their moose style bars. So shop@www.bodyscience.com au and use the discount code BS CX Jade 20 for 20% off products. And I left a link and code in the description box. Below. Okay, so let's get started and we will start off with the first distortion, which is all or nothing thinking.

Uh, so all or nothing thinking is something that can actually lead to depression, and it is something that is a faulty and inaccurate way of thinking. One risk workout and something you feel like you're back at square one, and then one fight with your partner and you're questioning the entire relationship.

And that's actually not the truth. It is all or nothing. Thinking. So this distortion makes you see the world in black and white. So you're either very perfect or you're failing. So you're either one or the other. It's very extreme. The problem is that life is very much gray. Uh, it's not black and white and training and everything you do in life isn't about perfection, it's about consistency.

Um, it's about doing it. Over and over again and building those blocks, for example. Relationships aren't about never arguing. Couples have arguments. It's about how you argue and then how you repair. If you live in the all or nothing, you always will end up quitting or blaming the other person because it's something that's always happening.

And here's the truth. If you keep playing this all or nothing game, you will always lose. Because perfection isn't possible. It's not real. Perfection does not exist. So you're setting yourself up to fail before you even start. So what are the signs of all or nothing thinking? So you find it difficult to look at a situation and notice the positives, and you commonly use words like should and shouldn't, or always and never, which we will get into a little bit more later in the episode.

And you focus largely on downsides, even when potential opportunity is found. You have trouble receiving feedback, whether constructive or positive. And you don't try things unless you're sure you can perfectly do them. And you find that even the smallest mistakes lead to feelings of failure. And you know, the really scary thing is I actually went through some of my old diaries, uh, back when I was younger, I think around like nine or 10, and all of them were so negative.

Like every single entry was like focused on the negative, like I played for this person. I don't have any friends and they don't like me and they did this and I don't like them, and like, I feel fat and blah, blah, blah, blah. And it was all negative. Like there was barely any positives in there. I was like, oh my God, this has been going on for so long.

Like what? What is happening? I. So, yeah, it's pretty insane that like I'm what, 32 now? So for 22 years of my life, I've definitely been thinking this way. Uh, and no one's really picked me up on it. I should have really got working on that CBTA little bit earlier. So how are you going to fix this? So the first thing is, notice how you were thinking.

So if you're not aware of a problem, you're not gonna be able to fix it. I'm sorry. Like, that's just the way of the world. So we, we need to notice that we are thinking this way. So notice the things, if you're using extreme words, notice which scenarios are more likely to trigger this kind of thinking and look at them instead of looking through them.

So be like, all right, this is happening. Let's start fixing it now. The next way to kind of fix it is to. Think after you've noticed these thoughts, does this thinking, help me live the life I want to live? Does it 'cause I can tell you that for me, no. And then name and emotion instead of the distorted reality.

So instead of saying no one likes me, for example, little 10-year-old jade, I've got no friends. No one likes me. Swap that thought, I feel lonely. Then what you need to do, because you're that girl, is to break everything into bite size winds. Now thinking extremes, you think of tiny, achievable actions. So if you're training, maybe it's just to put on workout clothes, then to do 10 minutes of workout and then to be completed.

Consistency, like I've said, is momentum. All right. And then we wanna anchor in the bigger picture. So remind us of why you started with without letting one slip up. Define her. Define you. All or nothing disappears when the goal is bigger than today's failure. So try and keep like a fun way to do this is to keep a visual reminder of your why.

Whether it be a journal, vision board, put it on a phone, wallpaper, something that reminds you of what you are trying to achieve and why you're trying to achieve it. And because we are all about that femininity and becoming the best versions of ourselves. You need to have some self-compassion. It's a non-negotiable.

Talk yourself up like you are your own biggest fan. And that's something that Daniel always kinda laughs at me for. 'cause I'll always be like, I'm amazing and I will like talk myself up. And he's like, that's kind of arrogant. And I'm like, well, yeah. Like I need to be rooting for myself because no one else will if I don't.

So make sure you. Chew yourself on. Make sure you are overly confident within yourself. Okay? You need to replace, I'm terrible at this with, I'm human. I'm amazing. I will do better tomorrow. Okay? I can do this. Then celebrate your in-between to reward your efforts of consistency and flexibility. So track your wins and make sure you notice and take note of how well you are doing rather than taking note of your failures.

So if you're doing a journal. Right that you showed up today even when you didn't feel like it. Right. That even though my partner and I had an argument, we ended up repairing really well and the argument didn't get outta hand. Like something like that. And I know that these are all kinda small steps and kind of obvious, but you do forget to do them.

So that's one way to kind of break the all or nothing thinking. And when we're talking about all or nothing thinking with. In that there's also overgeneralization. So when I was discussing always never should, et Cetera, et cetera, all those words, that is another cognitive distortion called overgeneralization.

And when Daniel and I fight, and it starts to kinda get messy, which is something I want to talk about more in upcoming podcasts, I know that's something he wants to discuss on his channels too. One of the things I pick up on is that when we are both starting to say, you always, you never like, you know, you always do this, you never do this.

When we're doing those statements towards each other when we're in a conflict, that is like one of the noticeable signs that things are starting to get heated. So what is over generalization and some statements that kind of encapsulate what it is would be, this always happens to me. Nothing ever works out.

He always does this to me. He never thinks about me. Those are the kind of thoughts that are overgeneralizations and they're just not true. And it's when one bad moment, and that's the key word moment, becomes a blanket rule for your whole life. And it's harmful because it convinces your brain that that is the truth and that failure is inevitable.

That you are going to muck up, that they're gonna muck up and it's gonna continue and it's never going to stop. So you stop trying, you end that relationship. You stop that workout plan, you stop your business goals, you stop trying to be a better parent. Like it gives you this excuse to stop being the best person that you can be.

And it also is not true. It really literally paints this other person or these aspects of your life in the negative when it's truly not negative or whatsoever. So how can we fix this? And the first step is to replace always and never with specifics. Then ask yourself, is this a one time thing or is it an actual pattern?

And my brain still tricks myself being like, it's a pattern. Is a pattern A? It's a pattern when it's not. So make sure you're catching yourself out with that. And then also collect counter evidence. So literally list the items when things did go well to kind of counter act the negative thoughts. So examples of this would be in a fitness kind of round.

It'd be, I missed one workout, I'll never be fit. And you can reframe that. I missed it today. But last week I trained four times. Like I'm amazing. I am like superwoman. Like that's how you reframe it. Then an example of this with the relationships would be, we argued last night, so our relationship must be toxic.

So to reframe that would be we disagreed, but we've resolved conflict before. And then a life example would be, I failed this job interview, I'll never get hired. Reframe would be that one wasn't a fit. But I've been hired before and I will be again. So you see how there's like a positive spin and it is the truth, like you will get hired again.

You're not gonna be like this blob on the side of the road that's never gonna find a job. It makes your reality a reality. Who wants to live in a negative reality? Not me. So we've gone through two of the cognitive distortion. Now we've got a third, which is your mental filtering, and they're all very connected.

Not gonna lie, like they've got some similarities. So your mental filter is literally just focusing on the negative and that's it. So example, one person lets you down and suddenly you think everyone's unreliable. You one breakup and you decide. Love never works out. You can never be loved. Not fact. That's an overgeneralization.

And this distortion takes one moment and paints it across your entire life. So in relationships, it can sound like they cheated, so I can never trust again. It feels protective, but really it just builds up walls until you're stuck and you're isolated and alone and sad, and we don't want that. We do not want that.

One moment is just a moment, and if you're writing the rest of your life story based on this one chapter, then you're robbing yourself of a different ending and a different future, and it's obviously not gonna align with your goals. So start replacing always and never with sometimes. Instead of, I always fail at fitness, say, I struggled with a plan, but I can try a new approach, et cetera, et cetera, et cetera.

And it's harmful because it warps your reality. You could have 10 wins and one losses, but then your brain just goes to the one loss and decides that that is the main thing it needs to focus on. And it is a very human thing to do. It's actually, there's been heaps of studies on it. I should. Find them for the evidence, but I'm quite sure there's heaps of studies on it that the human brain easily hones in on the negative rather than the positive.

I'm guessing it's some sort of survival thing, but we're living in a society in a world where we don't really need that that much, or not that often. So let's try and retrain it and focus on the positives. Go through a couple of examples. You've got fitness, so you've pbd on squats, but focused only on the Mr.

Bench press. Your relationship, your partner compliments you, but you fixate on that one criticism instead of all the compliments and the lovey stuff that you get. Life, you host an event, everyone enjoys it, but one person left early, so that's all you can focus on. You can't think about anything else, and it just ruins it.

So how can we fix it? And again, this is about being your own hype queen, really. So you just gotta hype yourself up. So one example would be to accept compliments without qualifying, without being, you know, qualifying, why you received those compliments and being like, yeah, no, like I did do that. I am great at that.

I can do that. I was really good at that without having to say, but, or because, or, you know, qualifying, why you got that compliment. Also celebrating your progress even if it's not perfect. So celebrating every single win, and that's something that you can be used in the other couple of distortions we talked about too.

It is something that can be used across the board, focusing on the positives, and then also when you achieve something, asking yourself, what did I do to make it happen? Don't focus on the negative, like what did I actually do to make this happen and do more of it. Now, here's a juicy one, and I think this is also another one.

People are self obsessed in their own little way, like people think that everyone is thinking about them when normally that's not the case at all, like people don't actually care about your life. Whatsoever. Maybe a couple of people do close friends and stuff, but even then, like they're still in their own little bubble, doing their own little thing.

So mine reading is another cognitive distortion that can exemplify negative thinking. So what is it? It's assuming you know what other people are thinking and usually it is negative and it creates unnecessary anxiety, resentment, and self sabotage. And you'll be looping on these thoughts being like, this person's shit, I hate this.

Like et cetera, et cetera. Like they were judging me. This person's judging me when they, they don't, they don't care. So an example of this is everyone in the gym thinks I look stupid. You've walked in, you've sat down, you're staring at yourself in the mirror, and you can see other people looking at you, sometimes glancing over, and you literally think, they think I look like an idiot, or they're judging me.

But in reality, they're probably focused on their own workout and they're just glancing up having a look around, you know, checking out the room and just then going back into their own little bubble. Another example would be relationships. They're quiet, they must be mad at me, and oh my God, I'm so guilty of this.

Or not even that, like they're quiet, so there must be something wrong. So I guess a reframe of that, like the reality would be they're tired, not angry. It's nothing. It's got nothing to do with you. Stop thinking that the world revolves around you. And again, I'm very guilty of this. A life example is my boss didn't reply yet.

She must hate my work. Reality. She's just in back to back meetings. She will get to you. She will. She literally drowning in her own work. Right now. It's not about you, and that's one thing we're really gonna remember. It's not about you and to fix it. Let's try and come from a place of curiosity, and this is something that will also help in your relationship.

Conflicts as well come from a place of curiosity instead of assumptions or trying to win. Okay? We're still in the mystical realm of a negative thinking, and we're going onto the cognitive distortion of fortune tally. So predicting the future will go badly without any evidence and it stops you from even trying.

And it becomes this self-fulfilling prophecy. You do become that fortune teller because you are making it happen. An examples of this would be in fitness. You'll never finish this race. So why would I sign up relationships if I bring this up? It'll just start a fight and oh my God, this is me. Like I'm feeling so seen.

And then a life example, if I apply for that role, they reject me anyway. And so how do we fix this? How do we fix the fortune teller? You don't let these thoughts run the show. Really, it is that simple. And then you also stop and call it out. So saying out loud, that's fortune tallying, and it kind of cuts into that autopilot switches it off.

And then we want to remind ourselves that the future isn't naturally written in stone. So see the possibility, not the doom. So one imagined disaster really doesn't equal reality, so replace it. It's gonna be a disaster with, it might be challenging, but I can handle this. I've got it. Then focus on your next action.

So instead of living in this imagined reality, you think, what can I actually do right now? And instead of spiraling, prepare your plan. So write up slide 15 minutes. Rehearse done. So then you've got action instead of anxiety. So it gives you these little steps that you can walk towards very much like some of the other fixes we've mentioned above, like they're all very similar because all these distortions are very similar.

And again, self-compassion is mandatory and you need to anchor in on the facts. Do I actually know that this will happen? Give some counter evidence, give some positive evidence to check in with the reality, not imagination, and celebrate your courage when you end up doing things that scare you. So track your wins.

I spoke up in that meeting even though I was nervous. I went to that event. I did that marathon even though I was so scared. And funnily enough is fear can lead into another cognitive distortion, which is catastrophizing. So you make one mistake again and you immediately think, this is ruined. Everything is ruined.

Life sucks. Life is just meaningless. Everything sucks and catastrophizing is not fun. It's not feminine, and we don't want it. So this distortion exaggerates every slip up as a disaster. So again, if you miss one session in training, you think I'm gonna lose all my progress. I'm with this fat blob, which is not the truth.

Uh, I guess an example in relationship is. Oh, we have one disagreement. So it means, oh, we're doing, we are not meant for each other. We're going to break up. Like these things aren't true. It is catastrophizing. So again, call it out because it ruins the actual truth of the matter and it can make you quit, shut down or overreact.

And especially in terms of relationships, this is a big one. 'cause you don't wanna quit, you don't wanna shut down and you don't wanna overreact. So this is something you need to start fixing. Asap. And again, to kind of help yourself do this would be to start practicing scale. So ask yourself, will this still matter in a week, a month, a year?

'cause most things don't, most things aren't life ending. They're literally just little bumps in the road, and you'll get through them. Catastrophizing will literally make you feel like your life is an emergency. But when you practice this kind of the scale, when you look into the future and actually think, will this matter, like in five years time even, will I care about this?

And if the answer is no, then chill out. Chill out. And it is really harmful because it keeps your nervous system on high alert. And I guess coming from an emergency services background, I feel catastrophizing is something. That you're kind of trained to do and it keeps you in this fight or flight, which is something that I do not want to do anymore, and I want to get rid of it.

So after you've scaled and you're practicing the scale technique, then ask yourself, what is the most likely outcome, not the worst outcome, and then also create a plan B. So then you don't have that catastrophizing fear that you are another option that isn't scary. Something that really feeds into catastrophizing as well is emotional reasoning, which is another cognitive distortion.

And what that is, is it's believing that your feelings are facts. So I feel it. So it must be true. Uh, even though feelings are real, it can be really harmful because it. Isn't really an accurate reflection of reality. So feelings are real, but doesn't mean they're fact. Essentially, to fix this, you need to separate the I feel from I know.

So it's okay to feel the feelings that you feel, obviously, and it's good to have them validated and acknowledged. However, they're not facts. So to fix it, you just need to create evidence lists. So write down what's actually true, not just what you've. Feel, and uh, prime examples of this in terms of relationships is I feel insecure, so my partner must be losing interest.

Whereas you need to actually line up the facts and be like, oh, actually my partner's doing X, Y, and Z. He doesn't hate me. Oh, he told me he loved me today. He doesn't hate me. He doesn't, he's not losing interest. Um, fitness, you know, so I feel weak today, so I must not be progressing. Well, no, that's not true because how about you look at all the evidence of all the training you've been doing and how far you've actually come, and I guess a life example of this would be, I feel anxious, um, about this.

So I must be failing. Where in reality, just 'cause you feel anxious about something doesn't really essentially mean anything. 'cause anxiety is an irrational fear. So it's really about compounding facts to fight this emotional reasoning, which isn't necessarily true. Now up to the second or last cognitive distortion, and this is a juicy one, it's should statements.

Another one I've been guilty of using or saying or doing in the past. I guess here are some common examples of should statements. So I should be further ahead. I should look better. I should be over this by now. These are all traps. We don't want them. So this distortion uses shame as motivation, and I think a lot of girls are actually very guilty of this, shaming ourselves to do something like, I am so fat, I need to do this, and it doesn't work.

So I guess an example would be, I should be fitter by now. No, obviously not, because you know you shouldn't be. You need to call it out because should isn't the truth. Again, it's something that's stopping you from moving forward 'cause you're literally shaming yourself. And I guess one way to fix this is to rewrite it.

So swap. It's very, very simple. Swap a lot of these. Really simple is swap should for could I could train today. I could communicate what I need. It turns shame into a choice. Which then makes you in control of your actions when you live by rigid rules, which is I should, I must, I have to. It creates guilt, shame, and pressure.

And then when you start not meeting these expectations, it can. Feel like you're a failure or you're punishing yourself. So like I said, make sure you swap Should for I could. Um, other examples you could swap it for is I choose to, I want to, and recognize flexibility as the main component, the strength, not the weakness.

And being flexible is very feminine is something we've spoken about before. Being flexible is the key to your happiness. Obviously, you need a plan, you need goals, and you need to compound your habits. However, one mistake, one muck up isn't really gonna do anything. Okay? It's only if those mistakes start to compound.

Be kinder to yourself and state. I choose to, I want to. I could instead of I should. I just realized that wasn't even the second last one. Like sometimes when I do this podcast, my brain just falls out of my head. So now we're at, now we're up to the second last one, and that is personalization. What this is an example of this is they're in a bad mood, so you assume it's your fault that is personalization, and again, super guilty of this.

I'm sure all of you are too. So this distortion makes you the center of everything and not in a good way. Okay. So for instance, if your coach corrects you, you then think, they think I'm stupid in relationships like. If your partner's stressed, I must be the problem. And it puts weight on your shoulders that doesn't even belong to you.

'cause it's got nothing to do with you. It's very much like the mind reading distortion where you think that everyone's thinking about you and judging you. It's very much the same thing. I guess the truth of what you need to remember is not everything is about you. And some people are just tired. They're stressed, they're distracted, they've got their own stuff going on.

It isn't about you. As much as like the world should revolve around you, it doesn't. Okay? This makes you blame yourself for things outside of your control too, which can be quite harmful because again, it gives you guilt, stress, shame, all of the above and it's not good 'cause you're taking on everyone else's emotions and emotional state as your own responsibility.

So how can we fix this? Um, so obviously you need to remove yourself from the center of the universe and ask what part of this is actually mine to own, and also practice letting go of responsibility for other people's reactions. And to do this would be to kind of pause, a lot of this is pausing and breathing, which is, which is a skill that not a lot of people have actually been taught.

So it's pausing, breathing, and then asking yourself, is this really about me or am I making it about me? And then you can kind of separate what is about you from what isn't. And now up to the final distortion, and that is labeling and it's both labeling yourself and labeling other people. All this negative thinking I feel is just so common, like it's so, so common, unless I'm just surrounded by the wrong people, but I feel like.

Very common. So labeling is you mess up once and you call yourself a failure, or I don't know, you eat a piece of cake and you call yourself a fatty. Yeah, that's labeling. And this distortion takes on an action and stamps. This one action is your entire identity, or is that other person's entire identity who you are judging?

Like here's a big one. For women, I guess a label. It's like being called crazy. That is a huge label that women face and have throughout all of history. So that is a cognitive distortion. So if a girl does one thing that is a little bit, you know, off kilter. She's crazy. She's not. She's a psycho. Yeah. That is labeling or, or a kid says something kind of nasty to your kid.

So you call it the kid, the bully. So that's labeling as well. 'cause now you're like putting this kid into a box. They're the, they're the antagonist. They're the bad, the bad child. It's not good for anyone. And I guess the crux of labeling is that you need to remember that. One action doesn't create someone's entire identity.

For instance, like, I don't know if you make a mistake in your session, you can. I messed up, but it doesn't make me a terrible athlete. Okay? And I guess what you need to remember is that you are bigger than your worst moment. So even if you do something absolutely terrible and you're so ashamed. Like you would.

It doesn't mean that you are that person if you start rewriting your narrative and you are doing other actions. So instead of saying, I am, say I did not, I'm lazy, but I skipped today. Not I'm terrible, but I made a mistake. And it shifts the weight off of your identity and puts it back onto the action. So labeling change you to your past.

So when you separate who you are from what you did, you then are free to let yourself grow, which is what we want. We want to grow, that's why we're here. And turning mistakes into identities is not good. So it's very simple. Say I failed at this instead of I'm a failure. It really, it's, it's just all these simple swaps in terms of language and thoughts that we can do to actually really, really make ourselves feel and act better and it will stop the negative thinking in its path.

It's really quite funny. How easy these swaps are. Yet we A, a, we're not aware of them, or b, we still struggle to do them. So that's why we're here. We're gonna practice and we are going to get rid of these cognitive distortions and become amazing. So that's it for today's episode. I feel like we've covered some of, well, all of the cognitive distortions that quietly run the show in our minds that we need to get rid of.

We need to. Stamp it at. And honestly, like once you start spotting them, you can't really unsee them. So I guess that's where the power is. It's actually the first step in any sort of change is recognizing that there is a problem and oh my God, I could not believe how many of these I was doing. Um, and yeah, I need to work on all of them, some more than others.

But it's just, I feel like in society it's very normalized to think this way. It needs to be talked about a little bit more, I think, to make people aware that this is not okay. It's not okay to think about yourself in that way, and it's not okay to think about others in that way too. I guess, here's the thing, you don't have to do all this alone.

That's why I've started my brain rewrite broadcast channel on my Instagram. So if you're not on there, jump on. We're trying to rewire our brains and move away from the negative and jump back into the positive. Frame of thinking. So if you are not already, go to Jade Palmer, that's my Instagram handle. If not, just find some friends to do it with you.

You know, find a group of people that are acting and behaving and thinking in a way that you want to as well. You are the closest five people you hang around with, okay? To keep that in mind. So if you're listening and you felt yourself nodding along today, come and join me or find somewhere else. Join something that's positive and step into a community that's gonna make you better.

Because being that girl, it's not just about aesthetic, it's about mindset, fitness. It's the whole umbrella. It's about everything you need to embody it in every aspect of your life. So I will see you on the next episode, and if not, I'll see you on my socials and yeah, let's rewrite our brains together.