 the 24 hour rule which is I never allow myself to stay too high or too low for more than 24 hours. So I basically said you know what for the rest of the day if I'm a little grouchy I'm a little irritable I'm a little dejected I'm a little disappointed I'm a little discouraged that's okay that's a human emotion and there's nothing wrong with feeling that but I also know that I'll sleep well tonight and when I wake up tomorrow you know I'll move on to the next play which is something I preach all of the time and was able to do that and to be honest haven't thought about that event since just bringing it up right now during this conversation so that's an example of you know I'm proud of the work that I've made the self-work to allow myself to feel those roller coaster of emotions without them lingering without them having a lasting effect and I also have to acknowledge you know that there are a lot of things in this world that are binary you know and in order to have up you have to have down in order to have on you have to have off