 Hi, this is George. So do you have a journaling practice? I have had one on and off for most of my life, mostly off. I haven't been able to find a way to journal that I've been really... It's been easy for me and that's been consistent for me until recently. I started doing a practice each morning as I get ready for the morning. Actually, I'll tell you as I'm in the bathroom. All as I'm sitting, you know, sitting in the bathroom, I will take out my my journaling tool, which is my phone and I will write 10 things to be grateful for. Now, you probably have heard this idea of the 10 things to be grateful for and how powerful it is to basically recount that to yourself every day, different things. But I'm going to give you a specific format that that's been working well for me and maybe you could try it and see if it works for you as well. So of the 10 things, you know, sometimes it's hard to come up with 10 things to be grateful for in any way that's kind of meaningful for you. So I have this 3-3-3-1 format, which is three things that happened in the previous day that I'm grateful for. Okay, so three things that happened in the previous day I'm grateful for and then three mundane things that I'm grateful for, the weather, something I usually take for granted. Okay, and then three negative mind states from the previous day that I can find something to be grateful for. So three things that went wrong, so-so called went wrong or didn't go as I had expected as well as I expected. Three things that made me made my mind negative in the previous day that I can find some silver lining in. I can find some thing that even though it was a so-called negative event, there's a blessing in there somewhere and I look for the blessing and I write down both the negative event and actually the blessing that's hidden in there or what did I do to exit the negative mind state? Now, let me just kind of go through the rest and I'll come back and then the final thing, one thing is one eternal truth that I'm grateful for. Okay, so three, three, three, one, three things, good things that happened in the previous 24 hours that I'm grateful for, three mundane things I'm grateful for, and then three negative things or mind states that I changed or can find some blessing in, okay, and then one eternal truth that I'm grateful for. So I think the thing that probably needs the most explanation is the three negative mind states. So, you know, generally speaking, things, some things go wrong every day and we oftentimes just allow our mind to be negative, to be angry or sad or frustrated, overwhelmed, you know, and any other guilty, shameful, whatever mind state that you got into. And we don't, we kind of just let it happen to us without realizing that, and sometimes we spend too long in that mind, in that negative mind state without realizing that we have a choice to change it. We can do something, literally change our action, do something to change our mind state, or we can find some kind of blessing in it, some truth within that negative mind state that allows us to be happy again. And so I think that those three generalings about the negative mind states are particularly useful. And then the one eternal truth is what we can keep reminding ourselves of. It could be a different eternal truth every day. You are infinitely loved. Your destiny is truly secure and toward brilliant light and love. Things like that, I mean, whatever is true for you, right? And sometimes if you have all these good things happening, you can write more about what good things are happening. So anyway, try that out and let me know how it goes, or if you have any other suggestions about journaling, I'd love to know. Be well.