 Question is from Teenie Tangy. What are some habits you guys have introduced in the last year, good or bad? I gotta think about that for a second. I'll give you some, like a good one for me right now. And it's been, I guess, the last eight months. That's how old my son is. I've gotten really good about getting a majority of like my phone, email, social media work done before I come home. And I've gotten really good about putting my phone down and then just, that's my one-on-one time with him. Now, obviously in the early months, some of that one-on-one time was him just kind of like laying on my chest while I watched a TV series or just sleeping with him or whatever. But now that he's active, it's really cool. This lasts like probably a month and a half, two months. He's a blast and he's fun to play with right now. He's sitting up and he's very, very aware and interacting with me. So this has just been something that I've tried to create as a habit. When I, as soon as I walk in the door, it's like I go over, I wash my hands, then I walk right up to my son and I pick him up wherever he's at. And then I'm with him for the next, that's kind of my time with him for the next two and a half hours, sometimes three or four, if it depends on how early I get home. And I pretty much take him over and don't let him see me on the phone or being distracted. I just give him that one-on-one time. So that's been a good habit that I've introduced in this last year that I've been pretty consistent about. I mean, there's always been exceptions to the role. But for the most part, I'm pretty consistent with that on a regular basis. Yeah, I just started doing this on a daily basis where I take my kids, and it sounds silly, but it made a big impact. I take my kids on walks or I take them to the park every single day. With my son, he's a teenager and sometimes getting teenagers, I guess, to open up. It's kind of tough. Like if you say, hey, how's school? Fine, what's going on? Nothing, it's like, okay. So what I've started doing is taking him on these 30 to 60 minute walks. And as we're walking about 10 minutes in, he naturally just starts to open up and we have great conversation. And then with my daughter, I've been taking her to the park. There's a park about 15 minute walk from my house. I've been taking her every single day and I've made it more of a habit. And what I mean by that is, a habit in my opinion is something that you do even when you don't feel like it. So it's easy to go walk to the park when I'm totally in the mood, but I'm not always in the mood. Sometimes I'm tired or feeling lazy or I wanna do something else. So I've just made it a thing. Like we're gonna go no matter what and we go to the park and the same thing with her. She starts to open up and talk to me about her friends what's happening in school. And this is now something that I've done on a pretty consistent basis. And it sounds silly, but it actually made a big difference with our communication. Yeah, I'm very similar to both of you guys, I guess in terms of like addressing a few things with movement and with like kind of putting the phone away immediately when I get home. But like before I even get into my truck now because we sit so much, I have like certain practices I do to open up my hips because that was a real problem for me for a while. I would just feel this impending tightness that would start forming like a knot in my leg and then that would travel up the kinetic chain and get all the way up into my hip and then hurt my knee. And then it's like this whole thing that I was just like constantly battling. So I've been very much more on top of addressing this before I get into my truck. I do a couple of unlocking hip things. 1990s, I'll use the stick mobility moves and a couple other like mobility drills, get in my truck, come home. And then I immediately will find usually like my youngest is playing tetherball, I'll grab him and then we'll grab the dogs and we'll go for a walk. And then just immediately just like kind of get that movement and activity happening. And it always creates just a better mood of the entire house. If I do that and address it right away and then like just hang my phone up as soon as I can. So whatever I can do here and stay a little bit longer to answer questions, whatever is the better. As far as a bad habit, we've probably, I'd say the last, it's been about eight months. I'd say we're on the same time my son came on. We were, I used to be really good on weekends of our breakfast being like a, you know, eggs and bacon first thing in the morning. That was kind of how we did it. And if I wasn't very active that day, I was pretty good on my calories. But Katrina's been making these incredible like protein pancakes that we've been eating for like the last, I don't know, almost year now. And they're great if I go train afterwards, you know, but it's probably like a thousand calorie breakfast, which is really high for me. And, you know, I'm no different than anybody else. I get, I play the same mental games. Oh, it's protein pancakes. It's not, you know, they're healthy for me. But the reality is I know because I've measured them out before, like it's a very high calorie carbohydrate breakfast. You put like syrup and everything on it? Yeah, yeah, too, you know. The whole deal? Yeah, the whole deal. And of course it goes good with bacon. So it's a big ass breakfast for me. And when I was competing and lifting and training hard on a very regular basis, you know, my body didn't feel it. It was no big deal. In fact, it fueled these great workouts. This is another example of like, how something that could all, that could be quote unquote a healthy or an okay choice or whatever is now create become like a bad habit for me because I'm not moving like I used to every single Saturday. The Saturday very easily now, especially with Max not moving around very much could be me just being on the couch and on the carpet with him and just kind of sitting around and not doing anything all day long. So that's become a really bad habit of just that's what I love. I was loving to have every Saturday morning. And I think it attributed to me even putting on a little bit of bad weight over the last year. And so that's a bad habit, I think that I've been doing for a while now. Yeah. When we travel, our diets are always off. You know, you tend to eat out more and eat, you know, food that's fast burgers or whatever. And it's, I always notice when I get back, it's hard for me to break the cycle. I tend to crave it more. And I've let myself go on that, on that path for a little too long now, I would say. Part of the reason is because I'm enjoying the strength that comes from the extra body weight, but I'm pushing it now a little too much. I notice almost on a daily basis I'll have something or eat something that normally I wouldn't have, isn't the best choice. Has it become a habit? Probably, it probably has, but we'll see about breaking that up soon. Yeah, I would say like, and this is something that I've just recently sort of addressed, but I saw this leading in, you know, bad direction, because I was justifying it constantly because it was like a social sexual lubricant, if you will. Alcohol, so yeah. Whoa, you got excited for a second. What? What bad habit you got going on? Yeah, man. So like, it was almost on like. So have you heard of Rufi? Yeah, yeah, yeah. No, not so, yeah, no. Yeah, so every weekend it was kind of turned it into a thing where it was like, I'm hanging out, you know, I'm de-stressing and we're just being more social, me and my wife and get your wife drunk so you can get laid. That's what you're doing. 100%. And I'm like, okay, we got low calorie options now, honey. White claw. Look at this, yeah, let's be basic, you know? And so that was kind of becoming a thing where I was like, wow, this is like, we did that last weekend, we do this this weekend. And you know, like, can we do this without this? You know, and like, it was a challenge because it's like in order to be in the right frame of mind where you don't like worry about everything else under the sun out there, like, but you know, how do we cope with that and divert all that stress without having to introduce like a substance all the time? And so this became a conversation that we've had and we're right now, like we're in it. Like, so my weekends are boring, dude, I'm gonna be honest with you. But we're getting through it, you know what I mean? Like, it's good, it's good for us to nip it, you know, before it becomes a thing. You know, that's a thing for a lot of people. For a lot of people, they have wine every night so that they can have that loose conversation or they party every weekend with their significant others so they can feel loose or whatever. And you're totally right. I think it's almost like you start, you run the risk of building a relationship around a substance. And then when you remove it, you're like, oh, what do we do now? Well, you hit it right on the head and this was, it's been a while since I actually shared this hack on the show. So if you've been a long time listener, you've heard me talk about this, but that's why the listening to an audio book with Katrina was like such a game changer for our relationship was, I noticed the same thing. You get two couple, you get a couple and you're, quote unquote, a power couple, right? She's a hardworking businessman. You're the power bottom. Yeah, right. Oh my God. I'm a hardworking businessman. We got all this stuff on our plate, we come home and you know, the conversations that you tend to have are, hey, did you go to the grocery store? Hey, did you remember to take out the trash? It's all this stuff that we're always having to do. It's not this romantic deep conversation which typically leads to sex in a relationship. And when you've been in a relationship for, you know, five, 10 plus years, like, you know, Justin, you have like I have right now, like sometimes it's really easy to forget about those things that light that spark. And one of the things that I noticed when Katrina and I would listen to an audio book is it would give you that same distraction of all the other bullshit that's happening in the world, you know, or what we have to worry about work-wise and we'd be listening to the book and that's how it would start, but then it would spark this really cool, deep, very present conversation. We're listening to an audio book but then gets us talking about that thing or in that moment which made us connect on a whole other level than the average come home from work and, honey, did you remember to do this? Honey, did you do that? And like, that's not real communication and real talking, even though it feels like it because we are, that was a massive hack for me and we always, if we ever feel like we're losing connection or our sex life is ever suffering or anything in that, like we know that like that's the formula to get back on that is like, oh, okay, we haven't been listening to our audio book together like tonight we're gonna make that a priority. And it's nice because for people in a relationship that can relate to this or going through something like this, it's not putting the pressure on, we need to go have sex because that's not, No, we're just gonna listen to the book. Yeah, we're gonna go listen to the book and we're just gonna sit and choose something that we're both interested in and doing that, it's crazy how that sparks these deep conversations which then lead to the intimacy which then leads to the better relationship.