EP 90: 5 Coaching Strategies for More Consistent Clients

Have you ever watched a client fall off track and chalked it up to a lack of motivation? What if that's not actually what's going on?

Clients who can't seem to stick to the plan might have nothing to do with motivation and everything to do with this: lack of discomfort tolerance. The process of behavior change requires staying resilient when things get uncomfortable, and this is something coaches are almost never taught how to help their clients build. Until now.

In this episode, Dr. Kasey Jo Orvidas breaks down the real reason clients struggle to stick to the plan and shares practical strategies coaches can start using right away. She covers:

• Why clients don't struggle because they don't know what to do (they struggle because they can't tolerate the discomfort that comes with doing it)
• The research behind self-efficacy, stress mindset, and psychological flexibility and why it all matters for behavior change
• 5 coaching strategies to build discomfort tolerance, including urge surfing, stress reappraisal, and reflective debriefing
• The coaching mistakes that accidentally keep clients stuck

If you want to help clients push through the hard stuff and actually see results that last, this episode is for you.

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Sources:

Bandura, A. (1997). Self-efficacy: The Exercise of Control.

Feltz, D. L. (1982). Path analysis of the causal elements in Bandura’s theory of self-efficacy and an anxiety-based model of avoidance behavior. Journal of Personality and Social Psychology.

Jamieson, J. P., Mendes, W. B., Blackstock, E., & Schmader, T. (2010). Turning the knots in your stomach into bows: Reappraising arousal improves performance on the GRE. Journal of Experimental Social Psychology, 46(1), 208–212.

 Crum, A. J., Salovey, P., & Achor, S. (2013).

Rethinking stress: The role of mindsets in determining the stress response. Journal of Personality and Social Psychology, 104(4), 716–733.

Transcript

0:00

discomfort breeds growth. if you don't know how to tolerate the discomfort, how do you expect to grow? How do you expect your clients to grow? Hello my friends, and welcome back to not another Mindset show. I'm your host, Dr. Casey Joe. My goal with this podcast is to take the science of mindset and behavior change and distill it down into actionable takeaways for you. Together we're gonna unpack research around motivations, self-sabotage, willpower, and so much more, and we're going to take all of that and translate it into strategies you can immediately apply to your health. Fitness, relationships, business, marketing clients, all of the things. But just to be clear, it's not all serious and sciencey around here. We're gonna have a ton of fun too, and I'm so excited to share all of this with you. All right, let's go ahead and get into the episode. Hello. Hello my friends, and welcome back to not another mindset show. Today we have. I wanna say it's a hot topic, but I think it's only a hot topic because I have been hearing about it so much with my students, whether it's in the health mindset, coaching certification, level one or level two, or our alumni group, or in my mentorship program, and it's this idea of discomfort or distress tolerance. And I think another way of kind of looking at it is just the idea of. Resilience and sitting with uncomfortable feelings or getting through a difficult situation because you know that it's still going to allow you to get closer to your goals. So the reality is, and I think we all know this, is that clients don't struggle because they don't know what to do, especially those of you who are coaches to these clients. Most of the time you are quite literally telling them what to do. That's not the problem. And in fact, this is kind of the question that got me on my journey and got me to where I am today, is because I was becoming so aware as a health and fitness coach that people know they need to eat healthy. People know they need to exercise, but they're, they're still not doing it. There's something else going on beneath the surface here, and they're not struggling because they don't know what to do. They're struggling. A lot of the time simply because they can't tolerate the discomfort that comes with doing the thing. So when I say discomfort, it could be effort, it could be uncertainty, emotions, cravings, boredom, imperfect conditions, wrenches getting thrown in your schedule into your day. Coaching is really the perfect environment to help people start building this skill of getting comfortable with the uncomfortable. But of course, as a coach, you're going to need to know. How to actually implement those strategies with your clients, build the skills in order to be able to do that with your clients. And that's what I'm hoping this episode helps you with today. okay. Where are we gonna start? Here? Got my little outline ready. We're gonna get into some research around this stuff, which to be honest, I am not a discomfort or distress tolerance or resilience. Expert, I did have to go find some research and deduce it down into some specific talking points that are gonna make sense for you as a coach or for yourself if this is something that you're working on with yourself. So why does this even really matter in the first place? I think we all at face value can understand the importance of getting through in comfortable situations if it's going to get you closer to your goals. But what it can show up as is overwhelm, decision fatigue, falling off track, perfectionism, fear of judgment, quitting when progress feels slow. I think we've all seen that. Been there avoiding hard tasks. Think about your clients or honestly think about yourself and how often. Are those feelings of, I just wasn't motivated. How often are those moments? Actually just I couldn't tolerate the discomfort that came with that. So first thing we're gonna get into here is some research that. Ties in this idea of discomfort, tolerance to self-efficacy. If you have been around, if you're a student of mine, if you've been listening to the podcast, consuming my Instagram content, any of that. You've heard me mention self-efficacy before because this is a. Really powerful, if not one of the most powerful drivers of behavior change. And it's essentially this idea that I can handle this, I can make it through this obstacle or this challenge and continue to work on the behavior I'm trying to change, the goal I'm trying to achieve, et cetera. So there is decades of research from Albert Bandura. He's kind of like the father of self-efficacy and also. People who trained underneath him and hundreds of follow-up studies on those studies and. Uh, those studies really show that the top predictor of whether someone sticks with a hard behavior or not is self-efficacy so important, right? Self-efficacy is important. We have determined that the best way to develop self-efficacy is mastery experiences. And what I mean by mastery experiences is, is essentially. Achieving success, seeing success under challenging conditions where success isn't really easy and there is discomfort required to get there. Those are mastery experiences and these kinds of wins, these kinds of successes. They are what build self-efficacy. More so than with successes that feel easy. If something is easy for you to do and be successful at, you won't be building very much self-efficacy in the process, and this is why Discomfort tolerance itself is such a critical skill because people who believe they can handle discomfort. Are the ones who actually can handle it, which, well, now I say that out loud. We really are talking about mindset here too. If you believe I can do this, even in the face of obstacles and hardship and discomfort and stress and effort and all of this, chances are you're going to be able to handle those things, and that's. Having a growth mindset is believing that you're capable, that you can change, that you can make improvements. So self-efficacy and growth mindset go hand in hand. That is, that is something we do know from research. I, I actually, a lot of the research that I did during my PhD did center around that and how having a growth mindset about fitness, for example. Can lead to you having more fitness, self-efficacy, and therefore exercise more frequently. So some of the research I wanna share here is honestly, relatively old. We're talking 1997. This is Albert Bandura again. And the key findings from a lot of his research is that success under challenging conditions increases self-efficacy more than success under easy conditions, kind of what we were talking about before. And he explicitly states that difficult successes build stronger self-efficacy beliefs than anything easy. I actually have a quote from him. Successes achieved under conditions of adversity, carry greater efficacy value than successes achieved under easy circumstances. So it's not just success that matters, it's success with friction, really. When people overcome something that they believed would be hard or was hard for them in the moment, the. Psychological impact on their confidence is so much greater. So other pieces of research, this is actually from researcher last name, Feltz, from 1982. He found that people who succeeded at tasks framed as challenging showed higher increases in self-efficacy and lower avoidance for future tasks. So we can see here where. Makes sense, right? Like when we're doing hard things and we're proving to ourselves that we can do hard things and we're building this self-efficacy and a growth mindset over time when we're presented with more hard things, our first thought is not, I can't do that. It's, I've been able to do this before. I bet I could do it again. So. That's some pieces of kind of tying discomfort, tolerance to this really important behavior change concept of self-efficacy. But we also can't talk about. Discomfort tolerance. I don't think without talking about stress, like it very much goes hand in hand. And that's kind of what I was seeing was, was doing some research review work for this podcast episode. And I've mentioned in previous podcasts, about stress and self-control and the connection there. If you have been a student inside HMCC, we have an entire module, an entire week that is dedicated to learning about how. Stress and self-control are somewhat enemies of each other. So we could see maybe we're having a little bit more tolerance for stressful situations, would then help us have more self-control in those situations. So a big part of this is learning to. Reframe stress as something that is not so bad in this like terrible thing that we need to avoid, but instead to see stress as something that maybe we can harness for our benefit, which I know can seem kind of backwards, but if you can get to the point where you feel a stressful situation coming on or you're in it right now and you're thinking, okay. this is gonna get me somewhere. I'm gonna learn something. This is challenging me. It's going to stretch my thinking or my skillset. It's going to make me better. There's something good on the other side of this. Just imagine what that would do for your ability to tolerate it in the moment, and also get all of that good stuff out of it. So I have some research here and just you guys know too in the show notes, all of the citations from the research that I am talking about will be available. So if you're a nerd like me and you wanna dive into the studies even further, they are available to you in the show notes. some research I wanna point to here starts with this 2010 study. They found that when students were taught to view stress as energy, that helps performance, they performed significantly better on GRE style math tests and reported less anxiety. So in the study participants were taught that physiological stress, so things like sweaty palms or a racing heart is a resource, not a threat. So the people in the study were taught this. And they were students. And this reinterpretation is what led to better performance on the GRE compared to those in the control condition who were not taught this and taught how to make this reinterpretation or reframe. They also showed more adaptive cardiovascular responses, meaning that their bodies actually handled stress better. And this stuff is so cool to me because it's literally showing us how our beliefs. The way that we think actually manifests as changes physiologically. We're talking cardiovascular responses here, and we also see in this research how viewing stress is helpful can just increase your ability to stay persistent under pressure. So. One thing I wanna point out here is that this is a learned skill. It's a reframe, it's a reinterpretation, it's a change in the way that you view or how you believe stress to be good versus bad. And that can make all of the difference in performance, persistence, cardiovascular responses. I mean, how cool. some other research I have here is from Aaliyah Crumb. And she, I have known of her, I've met her one time and I've known her for a long time because she runs the Mind and Body Lab at Stanford. And being in the mindset lab at NC State, her lab and the lab that I worked in during my PhD had a lot of overlap. My PhD advisor has done work with her specifically. she came over to my poster one time at a conference and it was really cool. Wow. I am really letting my nerdy flag fly right now. but I talk about her work a lot in my content and in HMCC because it, number one, it's just so fricking cool and it showcases exactly what I'm talking about here. People who adopt a stress. Is enhancing mindset, so sort of having more of a growth mindset about stress, that it can do something for you, that it's productive. Those people show greater persistence during challenging tasks. Experience less emotional exhaustion, have more adaptive hormone profiles, talking like cortisol reactivity. They also demonstrate higher work performance and fewer negative health symptoms. Okay, that was like 10 positive things that come out of simply believing that stress is enhancing versus the opposite, which would be stress is debilitating. So what all of this tells us is that stress might not be the actual problem, but rather the interpretation of stress is the problem. And when clients learn to interpret stress and discomfort, uh. As activation rather than danger. Their ability to stick with a behavior is going to increase big time and a lot of these studies that I just walked you through do support that. Okay. Last piece of research stuff that I wanna get into is acceptance, commitment therapy. And psychological flexibility. So what the research calls psychological flexibility, which I. I need to do a full episode on psychological flexibility because it is, it's so important. It's everything that I talk about is important. Okay. But this, this is one of, uh, one of the more important things.'cause it is kind of like an, an overarching, like umbrella type of situation. So I'll definitely in the next couple episodes or so, I'll make sure that there's a full episode on this. But with the research calls, psychological flexibility is basically. Discomfort tolerance, like we're kind of talking about the same thing here. It's the ability to feel stress or cravings or boredom or discomfort or fear, anxiety, and still take action that aligns with your goals. So regardless of these negative feelings that you're experiencing, you're able to say, okay, I am experiencing this, but it doesn't have anything to do with the actions that I'm taking next. And across many, many studies in this area. This idea of psychological flexibility shows up as one of the most powerful predictors of successful behavior change research points to better weight loss outcomes. Hello. Many of you will find interest in that, given your health and fitness coaches better adherence, sticking to the plan, better emotional regulation, and better long-term maintenance. This is what we see. Comes out of more psychological flexibility, more discomfort, tolerance. And I have a quote here from kind of speaking of all the fathers today, the father of acceptance commitment therapy. He says, efforts to control or avoid discomfort often undermine long-term values, whereas acceptance facilitates sustained change. So I talk about. Acceptance, commitment, coaching based tools a lot in both HMCC, level one and two. But a big part of this is the acceptance piece is not just a fixed mindset coded acceptance, like, oh, I'm just stuck this way, type of acceptance, but more so like, okay, I'm having this experience and I accept that, but. That doesn't mean that I can't now act in alignment with my values and my goals and the things that I want to do, so, All that said, we talked about kind of different areas of the research that points to the importance of being able to get comfortable with the uncomfortable and tolerate discomfort better. There are, what I kind of have come up with here, three different types of discomfort that clients typically struggle with, and that is emotional discomfort. So again, thinking like anxiety, fear, frustration, guilt, shame, boredom, which then can lead to avoidance of things because it's uncomfortable, spiraling, emotional eating, or you know, just quitting entirely. So that's emotional discomfort. We also have cognitive discomfort. You know, your classic uncertainty, decision fatigue, overthinking. Cognitive overload that leads to freezing or procrastination or perfectionism that would be more in this category of cognitive discomfort. And the third one is physical or behavioral discomfort. So having to put effort forth that's not comfortable. Cravings, hunger waves. Fatigue, soreness from your workouts. Unfamiliar routines, and this can lead to what we would want to call lack of motivation, but the reality is just like not to being able to tolerate the discomfort or skipping the gym, skipping anything, or maybe just like overcompensation in other areas because of this physical or behavioral discomfort. So knowing that those are kind of like the three categories of discomfort that your clients could experience, I would love for you to think about maybe certain clients that you're working with or maybe even think about yourself. Where might that client that you have who is struggling to stay consistent, stick to the plan, all that stuff, see success, see progress, where might their quote unquote, lack of motivation? Actually just be emotional, cognitive, or physical behavioral discomfort. Noodle on that for a second because now we're gonna talk about some strategies that you can use in your coaching practices, and I've got four of them for you. The first one is to normalize the discomfort. The idea with this is that we're trying to just. Reduce the perception that the discomfort is a threat because that's what it feels like in our bodies, and instead increase willingness to do the thing anyway. Discomfort is. Typically just a sign that something is new rather than there's actually something wrong. And I think that conversation is a really powerful one to normalize discomfort with your clients and to talk about how it's just hard because it's new. That hard does not equal wrong or bad. If the more we can normalize, struggle and discomfort as a predictable part of behavior change rather than like a personal flaw, the better. And we wanna help clients that then shift from, this is a threatening thing. This is an uncomfortable thing that I need to avoid to, oh, this is a challenge that I can rise to and I can get through and get to the other side and see more success. That's what we're really trying to do here. So I do have, I guess, little client scenario and that I wrote down for you guys. Let's say your client says, I don't know why this feels so hard. It shouldn't be this hard, which there's a lot of directions. I could go with this from like a mindset perspective, but I also know that this is a common belief, whether it's your clients or yourself, like thinking maybe in your business, how often have you thought to yourself, oh, this just seems so easy for everybody else. It shouldn't be so hard for me. So a response that you could give to your client who is saying something like this is, again, this is hard because it's new. This is what the process looks like for everybody. It's hard for everybody. It will get easier with time. This has nothing to do with your capabilities. So you can notice here that we are also cultivating a growth mindset while we are normalizing discomfort. it's almost like everything comes back to mindset or something. Okay. Number two is stress reappraisal. So kind of what I was talking about with Aaliyah crumb's work and the difference between seeing stress as enhancing versus seeing stress is debilitating. And just generally your beliefs around stress being good versus bad. We want to teach clients to interpret. The sensations that come with stress as readiness for a challenge or like activating, I like that word for this. Like you're, you're activating your body to get prepared for what's in front of you. Like that's what that stress response is, rather than immediately seeing it as like something bad. It's actually something adaptive. So. I wrote here too, it's like a quote that you could honestly maybe even use as a mantra like this. This isn't anxiety, it's my body gearing up. So client scenario here is your, your client might say, my heart was racing when I stepped into the gym, so I left. Like, we have a lot of clients who are super newbies to going into a gym and like Absolutely. It's like a lot of gyms can be frightening if you've never been in there before. You don't know how the machines work. You don't wanna look stupid. You've got these big muscly guys walking around and grunting and yelling things. Absolutely. But this is where you could then say your heart wasn't warning you.'cause she said, or he said, who? Whoever your client is, your heart wasn't warning you because they said my heart was racing. It was preparing you. That activation can actually help. With focus and strength. So you see in this situation, it's okay, this is the physical sensation you were having. It was like a stressful situation. It was uncomfortable. That doesn't mean it's a bad thing that you need to avoid. Instead, that could actually help you with your workout because it's your body's getting prepared and it's in this very alert state. That would be really good for your strength training routine. So then we're helping the client reframe those like pre-workout jitters as performance energy rather than it being this detrimental thing, a warning sign that is telling you you need to leave and not do this workout. After all, I. All right. Number three, urge surfing. I love me a good urge. Surf, also known as kind of like riding the wave. This is something that I teach inside HMCC. When we talk about acceptance commitment therapy, I believe it's in level two. Also, I need you guys to know that I'm saying acceptance commitment therapy, because that's where. This stuff, A lot of stuff that I've talked about so far that's in that realm comes from. But we are not therapists as coaches, and we do draw the line. I have a whole fricking podcast episode on drawing the line as coaches versus getting into the waters of our, where you shouldn't be as a therapist. but just because it comes from acceptance, commitment therapy does not mean it's not something, there aren't tools or theories or. Just concepts inside of it that we can't translate into coaching practices. So with that said, urge surfing is basically a mindfulness technique and the goal is to reduce reactivity in situations where you're feeling uncomfortable and you want to. Fix it or do something in order to fix it. And you kind of need to like sit into your hands in the moment. So we want to increase tolerance for things like cravings or impulses or emotional situations. And urge surfing can help you do that. So. the way we can think about it is again, kind of like riding a wave. You're riding the wave of the urge and kind of learning to sit with it rather than try to immediately get rid of it or riding, not getting rid of. And the truth is cravings can come and go within like a 92nd period. And ultimately it's, it's not that hard to just wait 90 seconds, but it can feel difficult in the moment and feel like there's no other option. So the skill here is to observe the feeling that you have to breathe. Take a second, be mindful, ride the wave of that discomfort, and ultimately let it pass. I know that sounds like. Easier said and done, but the reality is avoiding or resisting cravings or temptation is only going to increase those sensations. It's not going to actually help you work through it. So client scenario here, let's say your client says, when I have the urge to snack, it feels uncontrollable. And a response that could be used here is let's practice riding the wave of the urge next time. Instead of acting or resisting, just observe the urge, like a wave rising and falling. You can kind of walk them through the, the process that I was describing before. So the goal would be that you have this client maybe sit through a craving by timing it for those 90 seconds, and then over time they will learn that it's not permanent. It's actually very, very short term. And then that increases the confidence to get through it next time and the ability to tolerate the discomfort. Alright. Last strategy I have for you is sort of like a form of exposure therapy. And actually we did talk about this on one of the HMCC calls, and that's what got my brain turning in the direction of like this, I need to do a whole podcast episode on this. And the idea is that we're exposing ourselves or helping our clients get more exposure to discomfort. Sort of like in a. Ladder fashion. So you start small and increase the challenge over time, increase the ability to tolerate the discomfort. It's like gym progression, but for emotional or cognitive discomfort. So that said, a scenario here, let's say you have a client who says, I get too anxious to go to the gym. So a way to kind of exposure therapy ladder. This would be to allow them to just go and sit in the parking lot. So if they're not even going, getting to the gym, let's start there. Exposure therapy rung on the ladder. Number one step on the ladder is to just go to the gym and sit in the parking lot. And then once we can tolerate that discomfort, it could move to walk inside the gym, go into the locker room, and then if you're still feeling too overwhelmed, you can leave. But like we got there, right? And then from there it could be, you know, do one exercise or walk on the treadmill. Then from there it could be stay for 15 minutes. Do whatever you want for 15 minutes and then you know, the progression could go on until we're getting to the point of going to the gym and doing a full workout. Oh my gosh. I have one more strategy and it's actually really important. I have five. Surprise. We have a bonus strategy. Ugh. Oh, you lucky guys. Okay, this one is, this one I am calling, reflective Debriefing. And I do really wanna talk about this one. I don't wanna skip it because this was also part of the conversation from the. HMCC call that I was talking about and was actually the thing that I brought up when we were talking about discomfort tolerance. So like, again, part of the reason why I wanted to do this episode, so let's not skip it. the idea is that we want to reinforce learning from the discomfort so that we can increase future tolerance and generally increased confidence in these situations. So, reflecting on uncomfortable situation. Any uncomfortable in situation can just consolidate the success that came from it. And you might be thinking like, where are we getting the success from in these uncomfortable situations? But. The brain needs evidence in order to update beliefs. So if we're going through an uncomfortable time or talking to your client who gets anxious when she goes to the gym and starts to do some of these little pieces, like she maybe finally got to the gym and is walking on the treadmill, but then is leaving. So talking to your client about that and asking questions about how it felt to be uncomfortable, but still do it anyway. What kind of emotions would you attach to that? What came up for you? How were you feeling before, during, and after the event? So you can get to the point where this client will say, yeah, it was scary and I didn't like it in the moment, but afterwards I felt really accomplished. That piece, the accomplished piece, like we wanna hang onto that when we wanna pull that out of our clients when they're going through these things. So we wanna help clients essentially extract meaning from the discomfort that they just navigated, rather than just brushing it under the rug or. Just telling them, good job or, okay. Now onto the next step. We want to actually take the time to talk to them about the uncomfortable situation that they were just successfully able to go through and what that meant for them.'cause the more we can tie that personal meaning, positive, personal meaning to it, the more likely they are to be able to tolerate the uncomfortable situation in the future and be more successful. All right. The client scenario I have here is that client says that workout was awful, but I did it. And you could respond. What does that tell you about your ability to handle discomfort? And maybe they come back and they're like, ah, well, I guess it tells me that even if it something's hard, I'm still capable of doing it anyway. Amazing. Lovely. Yes. We want more of that from our clients. Okay. Thing I wanna kind of wrap up with here is coaching mistakes. When it comes to discomfort tolerance. What this can look like is maybe rescuing your clients too quickly, interpreting the discomfort that your clients have as failure, or that they're uncoachable. Skipping the reflection part. Don't wanna do that, just brush it under a little rug. Or overloading clients cognitively, because if they're already feeling uncomfortable about these behavior changes or the changes they have to make to their lifestyle, overloading them with more things and education and stuff is only going to make them more uncomfortable. And they have not yet got to the place where they can tolerate any of the discomfort and you're already piling on more of it. Don't wanna do that. And when I mentioned similarly like rescuing clients too quickly is immediately providing solutions for them or telling them what to do all of the time, because if they can't get through the discomfort and prove to themselves that they can do it, remember the brain needs evidence, then it's going to be really hard for them to build this tolerance to the uncomfortable situations if you're just rescuing them all the time. Okay. All this to say behavior change does not require eliminating discomfort, and I want that to be clear, but instead requires building the skills and the identity and the self-belief to actually. Move through it, get through it, get to the other side, and that's what can really make coaching so powerful. And this is what I train my students to do inside HMCC. It's what we're doing on this podcast. So much of it does boil back down to self-belief tolerance for uncomfortable situations. I mean, I say all of the time, I feel like it's almost my tagline at this point that discomfort breeds growth. But the like, subtext to that is if you don't know how to tolerate the discomfort, how do you expect to grow? How do you expect your clients to grow? So I hope this podcast was helpful. For all of those reasons, let me know if you would, by leaving a five star review, it would make me so happy. And also, I give back to you every time you leave a review. If you leave a review and you write something nice, you're not just, you know, hitting the little stars or whatever, write something nice, maybe a takeaway from the podcast, something that you enjoy about it. I mean, you don't have to be nice if you don't want to, but like, it'd be great if you would. and when you do that, if you take a screenshot of your review and then put it into our review form, which is linked in every single episode's, show notes, you have to take your screenshot and put it into the review form and you will be. Maybe one of the lucky ones to get one of my free products delivered to you. So I have a whole host of DIY courses and programs for coaches, whether it's to upgrade your application forms and check-in forms with transform your forms to teach you the psychological marketing strategies to help you sign more clients. I got, I got all kinds of stuff for you and I wanna give you one for free. Through these giveaways, and we do this every single month. Every single month we pick someone who has submitted their review to that review form to get one of these programs for free. And fortunately for you, unfortunately for me, there's not a lot of people submitting their reviews. So your chances of winning are very high, my friend. So I would really appreciate it. And then I would really love to give back to you and. That is all I have for you today, and I will see you next week. Thanks so much for being here. And that's a wrap for today's episode of Not another Mindset show. If you enjoyed today's episode, don't forget to hit that subscribe button so you get notified of the next one. Because if you're anything like me, if the episodes aren't popping up for you automatically, you'll keep forgetting to come back to the show even if you really, really enjoyed it. So go ahead and hit that subscribe button and make it super easy for you and of course. If you wanna see more episodes just like this one, I'd love for you to let me know by leaving a review. I know, I know it's super annoying to do, but the few seconds that it takes means the world to me and also ensures that I can keep providing free education and value to you. And just to sweeten the deal, I am going to be picking a random reviewer every single month to receive a free workshop or product from me. If you're looking for more free resources or just wanna connect, hang out, chat a little bit, come find me on Instagram. I'm Coach Casey, Joe over there. That is where I hang out the most in the land of social media. Alright, my friends, that is all I have for you this time. I so appreciate you being here and love to see you prioritizing your growth. I'll see you next time.