The Ultimate Toolkit for Creating New Habits: The Science Made Easy

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That is the cue. You'll also hear this called the trigger. You'll hear this called the signal, the command, whatever you want to call it is fine with me. This is just the thing that is signaling that it is time to do the new behavior. And I'm going to stick with the example of the puppy because I really want you to get that this is all there is to habits. We can layer on all the emotion and all the opinions about it, but it boils down to these three things. So part one, if I want to teach the puppy this new behavior of learning how to sit, the cue is very simple. You say the word sit. Another thing that I could do is I could raise my hand in the air silently. Simple, right? That's how you teach a dog to sit. You got to cue the behavior, otherwise it doesn't know that it wants me to do it.

 

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Simple. Same with you. You got to trigger any new habit. Part number two, the new behavior. So the new behavior is literally, I want our dog to make it a habit to put his rear end on the floor when I either raise my fist or I say sit. That's it. And so I can do that one of two ways. I can either take a treat and lift it up towards its nose in the sky, and then as he lifts his nose up, his rear end will naturally sit down. Or as I say the word sit, I can gently help him put his rear end on the floor. There's part two, the behavior pattern, part three, and this is essential because this is what makes the behavior automatic. This is the part that locks it into your brain and encodes it. You have to treat the behavior immediately, immediately.

 

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Now, for a dog, what I learned downstairs in the kitchen this morning is that you have to do it within seconds, literally within seconds. With you and me, we're going to dig into this more deeply when we really unpack rewards, is you and I, based on the research, we have to reward ourselves within two minutes of finishing the new behavior. And the treat really, really matters because what's happening when you do this is you're associating in the brain, the cue or the word sit with a milkbone. That's what's happening. This is going to become a habit in my dog to sit when he hears the word sit, not because he hears the word sit, but because the second he hears it, he starts thinking about the reward. That's why this works. That's how this encodes in the brain. The reward is critical. And here's what we do as human beings.

 

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We get so emotional about this stuff that we focus on the thing we're supposed to do. Why can't I just journal? Why can't I stop eating bread? Why is it that I always put myself last? Why can't I just be consistent with this thing? And you're missing the two most important parts. It's not about the journaling everybody. It's about getting smart about this three-part system, how you're going to trigger the positive behavior of journaling every single morning, and what reward are you going to give yourself within two minutes of finishing it? What's your milkbone? This is why habits matter, because you and I are busy setting goals and wanting to change behavior, but we're only focusing on behavior and we're not thinking about the science. See, you're not dumb, you're not stupid, you're not any less capable. You just need to simplify this and really focus on how you cue new behavior in yourself.

 

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And more importantly, how are you going to reward this? I promised you that I am going to make this habit research as simple and as effortless as a cup of coffee so that you don't think about it, so that you just sit down and you journal. Because guess what? You're the kind of person that does that because it's a habit. Now, what I want to do is drill down even more on the cue, how you're going to trigger behavior and the reward, and let's focus on what this means for human beings. And so let's start with the cue or what a lot of researchers call the trigger for new behavior. 

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And honestly, there's already a lot of behavior in your life that is being triggered and you don't even realize it. If you're the kind of person, for example, that makes a cup of coffee every morning without even thinking about it, the morning is triggering a cup of coffee. The morning is triggering this habit of making a cup of coffee. If you're like, I used to be, it's six o'clock time to have a glass of wine, six o'clock is triggering a cup of coffee. And when you think about your own behavior change, there are six types of triggers that are right now triggering behavior in you and that you can think about using proactively. When you identify the new habits that you want to create, the first trigger is sound. Now obviously I just talked about this with Yolo and homie, but the word sit, boom, that can trigger the action of sitting on the ground.

 

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A whistle can trigger the action of a dog coming to you, but it's also true for you. That sound that you hear when you turn on Netflix, right? And it makes you go like, Ooh, okay, and you settle in. That's a sound trigger. They're literally creating association with that sound with a positive feeling of sitting on that couch for a couple hours and zoning out. You're ready for tv, time of day. I've already talked about this. Time of day is a humongous trigger. So the morning triggers you to do a certain number of things. The evening triggers you to do things like have a glass of wine or start making dinner. A third trigger for behavior is location, location, location. It's very easy to stick to your habits in your own home because your home where you live, it triggers a certain routine when you go visit somebody, when you go to your parents' house, when you're off on vacation, isn't it interesting that within three or four days you just feel off, your routine is off, you're itching to get back home. Well, the reason why is because that location that you're now in is different than the location that triggers your old routine. You don't feel like exercising because you're at your mother's house. And another thing is sometimes you can be at your house and it's almost like it sucks you in and you don't feel motivated to work on your book or to do whatever or to jump on an online class. But boy, you feel different when you walk into a different location. Don't you like a gym?

 

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Another trigger is an emotional state. A lot of you are writing to me about how you have goals of becoming a healthier eater this year, and you're probably aware that your emotions of sadness or boredom or feeling tired, that that emotion is triggering you to make you reach for something. When I'm frustrated, for example, that emotion, it triggers a habit I don't like, which is snapping at my kids. And I also learned today in the dog training class, check this out. This is true for dogs too. There's a difference between the skills you're learning and the emotional state you're trying to master. And believe it or not, your pets have emotional states that interfere with their ability to access the skills that they're learning. So just like you get emotional and the wheels go off, the same thing happens with your pets. That's why even though I'm trying to train my dog Yolo to be quiet when people arrive, that's a new habit we're working on.

 

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When he gets really overwhelmed, he just starts barking. And so your emotions are huge triggers right now. They're huge triggers, probably for bad habits, but we can start to use that trigger of emotion to develop new habits. And finally, the fifth one is other people that you're around. I know that you know that your circle matters, but I want you to just think about how much this matters. Let's say you are somebody that wants to exercise every single day. That's a huge thing for people, right? Oh, I even got a better one. Let's say that you're somebody who really wants to make it a habit to be more organized this year.

 

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Tell me, does a person who is living with roommates who are complete and utter slobs, we're talking days of dishes in the sink, coats strewn all over the main area of the apartment, their stuff is everywhere. The bathroom's disgusting. Now think about a person that lives with roommates who are OCD clean. Who do you think is going to have an easier time making a habit of staying organized? That's right. The person that's surrounded by people who support that change. And the final trigger are things in your environment. So for example, I love post-it notes because post-it notes can be a trigger for a positive habit. And I can give you an example. Mr. Noodle, our cat, when he gets upset or angry or gets locked out of his room, he likes to go into this bathroom upstairs and pee in the corner. It's disgusting. I know, but he's mad at me. So he has this bad habit of doing this and acting out when the door is closed. He can't do it. Nobody's going to remember to close the door. So I put a little trigger in the environment, a post-it note that says, keep the door closed, because I'm trying to signal a new habit in everybody around here in closing the door.

 

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Now, I love triggers and I love focusing on triggers because triggers and thinking about how do I cue this behavior? How do I make it easier for myself? How do I make the thing that I'm supposed to do obvious like that Post-it note that says Close the door. When you focus on triggers, you can now hack habits. And this is such an enormous topic with so many tools and takeaways that we're going to dedicate the next episode in this series to the science of hacking habits and using triggers to make habits easier and obvious. 

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We can't get rid of 6:00 PM at night. If you have a habit of pouring a glass of wine every night at 6:00 PM 6:00 PM ain't going away. And so you need to know that when 6:00 PM rolls around, when that sun goes down, when that clock strikes six, guess what's going to happen? You are going to be triggered to repeat your old habit because what does a habit have? It has a trigger, it has a behavior. Drink that glass of wine, and then it has a reward that feels good. You can't get rid of 6:00 PM which is why when it comes to replacing behavior, you have to anticipate the trigger and replace the behavior. Here's another one. When somebody starts cooking dinner, don't you feel hungry? Or when somebody starts making a snack in the kitchen, don't you feel like you want a snack? Me too. We cannot take away the things that trigger our current habits.

 

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You're never going to get over the fact that an alarm's going to go off in the morning. New habits allow you to change your response to existing triggers. That's where this gets exciting. And the other thing that's exciting about triggers and why we're going to dedicate the entire next episode around it is because when you get proactive about creating triggers, post-it notes, visual cues, surrounding yourself with the right people, now you're using triggers to your advantage. I got a trigger I'm about to tell you. We're going to take a quick break for our sponsors. I bet there's something you do automatically. Don't skip the ads. Let's have a new behavior. They're supporting the show because we're going to be right back and when we return, I got a great reward for you. We're going to jump deep into that third part of all behavior change, and that is the reward and how you use it and what researchers say about it so that you lock in these new habits.

 

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Welcome back. I'm so glad you're here with me. We just talked about the three parts of a habit, which are the cue or trigger, the behavior you need to repeat and the reward. 

Caroline Edgar (00:38:30):

No. No. There's got to be a reward of some kind. So it doesn't need to be food. It could be personal play, it can even be the environment. It could even be something as much as if they check in with me, you can say Free, you're off leash, run through the field, have fun. Environmental rewards go sniff. Often I use that with my dogs, like they come in and they check in with me, and I'm like, yeah, go get it.

 

Mel Robbins (00:38:55):

This is essential. Let's just take the puppy. When you repeat the command, right? So you've got this trigger down, which means lie down and your dog does it, and then you hand them a milk bone, you are fusing the command, the trigger down with the reward, and that's how the behavior becomes automatic. That's it. Now look for you. I don't want you eating a milkbone. That's not the reward. And for some habits, it's easier to lock them in place because there's an innate reward. So for example, brushing your teeth, that's a very easy habit to get into. Why? Because the reward is that your mouth doesn't feel like it's got shag carpeting on it anymore or using dryer sheets. Why is that easy to kind of remember to do well? Because it's a really nice reward when you pull things out of the dryer and you don't get an electric shock or when you buy things.

 

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This is why some bad habits are very easy to learn when you buy something. The reward is both the thrill of the purchase, and if you bought it online, you get a second reward because the new thing arrives at your door. This also explains why coffee, alcohol, things that we kind of get addicted to, they're pretty potent habits, aren't they? Because the reward is the second that you sip it, you feel good, the reward is innate, but for other habits, you have to add an external reward because the reward is what gives you a bit of dopamine. When my puppy gets the milkbone or it gets a pat on the head, or it gets a little tug of war play, it gets a reward of dopamine. That motivation and drive chemical is what locks in the behavior is automatic. It creates what researchers call a habit loop.

 

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So when you text a friend a photo after you finish something and they text you back, boom, dopamine. That's why you make it a habit to text your friends. It feels good when they text back. When you have a little piece of chocolate, I have one every day, right around two. It's a little bit of a habit. I feel The two o'clock strike, boom, where's my chocolate boom? The dopamine hits. That's my reward. It's a habit. When you watch a funny video, why do we waste so much time watching funny memes? And every time that you laugh dopamine, you get a reward. That's why you keep strolling, by the way, because you might just get another reward. You keep seeking out the behavior. This is why the reward is so important, and most of us are just kind of hoping we feel better. You need to hack behavior change by thinking about what is your milkbone going to be?

 

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And let me use a very common habit that people want to lock into place to explain this exercising more. So for some of you, maybe this is you simply the thrill of the post-workout endorphin. It's enough of a reward, not for me. I'm going to tell you a story about me trying to create a habit of exercising five days a week, and why the reward was the only reason why it happened. Okay? So this was in 2019. I was a brand new TV talk show host, and I was living during the week in a hotel in New York City as we were taping the show. And it was really important to me because this job was super stressful that I figured out how to get exercise in every single day. Now, here's the rub. The job of being a TV host required me to be at the CBS Broadcast Center by seven o'clock in the morning.

 

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And most nights, I worked until at least seven o'clock at night. So I knew that I was not going to have the energy to exercise at night, and I also knew that if I was going to actually make it to that studio by seven o'clock every morning, ready to go, ready to work, ready to tape a TV show, I had to be exercising by five 30 in the morning. I dunno about you, but I am not the kind of person that loves to just spring right out of bed. I'm not like my husband. I do not roll right out of bed. And so the thought of getting out of bed and being in my exercise tights and standing in an exercise class at five 30 in the morning, this is a whole new Mel Robbins, and I also know myself well enough to know that there was no way in hell I was going to get myself down to a gym in the hotel and motivate myself at that hour, that I actually needed a class where somebody was going to be yelling at me if I planned on moving and exercising.

 

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And so that means that I not only needed to be up at five 30 in that class, I had to be up at like five o'clock in the morning in order to get dressed, leave the hotel, get to a class that was actually happening somewhere in New York City at five 30 in the morning. And so I knew that if 

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Well, how you become that person is you use the three steps we've been talking about. You need a trigger and you need the reward, the behavior part that's easy to identify. Get your ass to the gym. What is the trigger? Well, I came up with two. Trigger. Number one was I would sign up for a class the night before I would sign up because I was committed to doing this for my mental health, and so that I would perform at the highest level in this new job. So that's number one. I'd sign up ahead of time because then I'd felt a sense of obligation. The second thing that I would do is I would lay out my clothes on the floor, just like your mom might've done when you were a little kid. I would lay out the clothes the night before so that the second I woke up and I thought, Ugh,

 

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I would see those clothes and those clothes were a trigger to get out of bed because for me, I'm not the kind of person like my husband. When that alarm goes off at five o'clock in the morning, I'm not rolling out of bed and going, I know when I'm done with this, I'm going to feel better, so I'm going to go, no, I complicate things. I'm overwhelmed. I'm dramatic. I don't feel like it. But as I lean over to turn off the alarm alone in my hotel room at five o'clock in the morning and I don't feel like exercising and it's pitch black there like a giant middle finger on the floor from the future, Mel Robbins are my exercise closed, laying on the floor that my friend is a trigger. Another cue is that since I have registered for the class, there is a text in my phone from the class reminding me that I registered another giant middle finger from the future Mel Robbins.

 

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That's the trigger. That's queing the behavior. Get your ass out of bed, pull those tights on, get your coat on, get your sneakers on, and walk those 10 blocks to that exercise class woman because you are the kind of person that exercises in the morning, even though you don't feel like it. Now, this is where the reward comes in. This is where things get really interesting, and this is where the neuroscience kicks in. So I've explained a quick trigger, the close on the floor and registering the night before the reward is essential. So the very first morning that I went to this exercise class, I got there very proud of myself, but knowing I'd be proud of myself, not enough of an award for Mel Robbins after the exercise class, so now it's six 30 in the morning, I'm walking back to the hotel and there is a coffee shop and I walk in, and it's not just any coffee shop.

 

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It's one of those New York City coffee shops that it looks like in a Kia store. It's very sterile and it's got basically all white walls and a giant espresso machine that looks like an aircraft carrier. And the person that's making the coffee clearly from Brooklyn because he has a beard and he's got one of those aprons on that have the leather straps to it, and you just know this is going to be the damn cup of coffee you've ever had. And then right next to it, oh my God, there was a pile of breakfast burritos. They were about the size of, I'm trying to think about what size, this would be, a little bit bigger than a man's wallet. And they were wrapped in foil and they had been made by somebody who probably doesn't even have a commercial kitchen license. They were made by a woman that drops 'em off and they just looked like homemade amazingness, the kind of thing that comes from somebody that they make 'em with love.

 

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They're not making 50,000 burritos, they're making 50, and they're dropping 'em off right there. So I bought this burrito and I leave this coffee shop and I unfold the burrito and it's dripping down my hand. And I go and I take a bite, and it is one of those burritos that is like that moist gummy feeling on the flour tortilla because it's been steamed and just the cheese is melted with the Zo. I can't even say the sausage and the cheese. It was magic in my mouth, just absolutely fantastic. Okay, that was my reward. I got a cup of coffee and a burrito. Enough with the burrito, Mel? No, actually the burrito matters. The burrito matters more than anything because let me tell you what happened. The very next morning, the very next morning, the alarm rings. There are my tights on the floor like a middle finger, and there is the text triggers get out of bed.

 

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But you know what? My mind immediately thought of the burrito. The burrito was my milkbone. The burrito fused this new habit in my brain. The reward is everything I'm telling you, the reward is everything. It's the milkbone of habits. Because what happens in the science with a habit loop is that when you can find a reward that really makes you feel good, that you feel a sense of accomplishment, the way your brain works is that the habit loop forms by associating the trigger, which is the tights on the floor with the reward, you don't even think about the exercise. Just like my dog doesn't even think about sitting, doesn't even think about running to me when I yell his name and I say, come, he's thinking about the milkbone. And so this is the science that makes it easy. I told you I was going to make this so simple that a dog would understand, and I also told you that I was going to make this so easy that you can apply it immediately, that you would be able to figure out how to create behavior change in your life that is as effortless as making a cup of coffee every single morning.

 

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And I'm going to tell you something, it took me about four to five mornings before that alarm went off, and I didn't look at those tights. It was a middle finger saying, you're going to have to exercise, Mel. It took me four or five mornings before I looked at those tights and I was like, oh yeah, it's burrito time bitches. Let's go. Oh, I got to stop by this stupid exercise class first. But this is such powerful science. And what's also interesting about the neuroscience here is that you know what I was thinking about as I was exercising? I wasn't thinking about the fact that my butt cheeks were shaking or that I hated being there, or that I was sweating in inappropriate places and my tights were too light of a color. No, I was thinking about that coffee shop that looked like a Kia, that espresso machine that was the size of a New York City bus and the gooey, chewy, amazing burrito that I was going to have when I was done exercising.

 

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That's what I was thinking about. So whatever new habit you have, whether you just want to drink more water with your meals or you want to spend more time working on your goals, or you want to feel more organized, you have to take time to think about not only the trigger, but what is a reward that really matters to you. This is so important because positive reinforcement is what we're talking about. And I'm willing to bet any area of your life where you're trying to make a behavior change stick, you have no reward or worse, you're punishing yourself. You're saying, I'm not doing enough. What's wrong with me? Why can't I just sit down and write? Why can't I get my bills paid? Why can't I do this? That's negative reinforcement. And just like with a puppy, this is going to backfire on you. So I want to bring Caroline from Grateful Dogs back to the conversation because I asked her about this. What happens if you don't give a puppy a milkbone? What happens if you do what I often see people doing, whereas they call a dog to them and then beat it or yell at it or scream at it. What happens when you don't do positive reinforcement? Check this out. Can you describe what happens to a dog if they're getting negative reinforcement? They're getting hit, they're getting yelled at, they're getting put in a cage, they're getting just a yank on the leash

 

Caroline Edgar (00:53:02):

So they're getting suppressed. So I always think of it as the kids in school where they're like, oh, oh, I know, I know, I know. And then they are either made fun of or they get the wrong answer. They're made to feel badly. They're no longer offering that right? Very quickly. We teach kids to just kind of suck it up. And same thing happens with animals. So animals that have been suppressed in some way, whether positive punishment or too much management, depending on the animal, because some animals are very resilient and can find other ways of expressing themselves. But often you get what's called learned helplessness where they just go through not knowing what to do. So they stop doing everything altogether. And often you'll also get it morph into something else. So if the dog goes charging to the door and we yell at them, often what you'll get, you're pairing a negative consequence with someone walking through the door. So suddenly that person coming through the door makes everything unsafe. You're normally a pretty stable person, but when someone comes through the door, you start yelling or grabbing the dog by the scruff, then we've created an association with that person walking through the door and negative consequences. So you'll actually get more aggression or more fear-based behaviors, and some dogs will just shut down and you, they're just sort of deadpan. I don't know what to do, so I won't do anything.

 

Mel Robbins (00:54:41):

I think you just explained human behavior. No,

 

Caroline Edgar (00:54:44):

I'm serious. Closely related. Yeah,

 

Mel Robbins (00:54:47):

Because we often are trying hard to change, and at the end of trying hard, we beat ourselves up internally because it wasn't enough or we didn't do it right or blah, blah, blah. Which that idea of suppressing the desire to learn or the desire to try that learned helplessness that we create in ourselves because of the way we talk to ourselves is we're doing our best.

 

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Whereas the solutions very obvious. It's rewarding the incremental positive attempts to try, which only makes you want to try more. And I know I hammer this point about you need to be kinder to yourself, but I think that it's also part of habit formation. You're never going to make it a habit to exercise if you're constantly trashing yourself for not doing it or for not doing it enough, that's not a positive reward. Why would you want to journal? If at the end of it you're like, well, that was hard. You wouldn't, that's not how your brain works. That's not how training an animal works. That's not how human psychology or neuroscience works. You have to have a positive reward. And so this brings me back to you and what you are thinking about changing and how you're going to apply this simple research to making this new behavior pattern a habit, to have it go from something you're practicing and doing to evidence that you're becoming a person who runs.

 

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You're becoming a person who's organized. You're becoming a person who is a writer. You're not journaling every day. You're a person that's very mindful and that has discipline. And I know you're now thinking, okay, Mel, I think I got it. I got the trigger and the cue. I can't wait for the next episode to go deeper in that I got the behavior pattern and I got the fact that I got to focus on a reward. 

(00:57:20):

You and I are not robots. We are human beings. And so number one, when you miss a day, if you beat yourself up or you get impatient and you start to bail and you feel this resistance, it's going to take a lot longer. If you've been exercising and schlepping to the gym for 21 days and you're going, why do I still hate this? Why have I drinking the water for 34 days? And I still hate this. This isn't working, Mel, this is, I want to tell you something. There was a study done in the European Journal of Social Psychology, and the study is entitled, how Are Habits Formed? The lead researcher is a professor by the name of Philippa Lolly from the University of College of London, and her research shows that it takes between 18 and 254 days to form a habit. And when I say form a habit, that means you do it without resistance.

 

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You do it without bitching. You do it without really thinking about it. That's how long it took people in this study to form a habit, which means they removed the resistance to it and now it just became part of who they do, part of who they are. They take a walk every night after dinner. They always have tea in the morning. They get out of bed when the alarm rings. They take their inbox to zero every day. That's how long it took. And I want to just give you one other example because context matters. Context matters. If you wanted to get your finances in order, who is going to have an easier time making it a habit to get their finances in order? Someone that is surrounded by people that spend everything that they earn and live beyond their means and go out every night.

 

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Or someone who has friends that are putting money away, that cook in that pay their bills that are interested in the stock market and are learning about it. When you are in an environment that is supporting the change, there's less resistance. When you have a great reward for why you're doing something, there's less resistance. When you are highly motivated to make this change and you're surrounded by supportive people, there's less resistance. When you are having a fun time doing this change, A great reward by the way for exercising is do it with a friend. Because when you wake up in the morning, you won't think about the walk you're taking. You're going to think about the moment you see your friend, when you make it easier, when you make it more fun, when you think about the rewards, when it has deep meaning for you, when you surround yourself or put yourself in an environment where it's supporting the change, you'll be on the 18 day end instead of the 254 day end.

 

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That's why there's such a huge variation, and that's really good news because it means that you have the ability to use what you just learned to focus on. How am I going to trigger this behavior and make it easier? What is the behavior change that I really want to make? Because it makes me see myself differently. I want to be a runner. I want to be an organized person. I want to be a happier person. I want to be a musician. I want to be an entrepreneur. All of these things that you want to change, you absolutely have the ability to do it, but that behavior change is going to be dependent on you. It's dependent upon why you want to do it, how you're going to trigger yourself, what environment you're going to put yourself in, and how you're going to reward yourself every single time that you engaged in the behavior. The second I stop treating my dog for sitting, you know what's going to happen. He's going to stop listening.

 

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That's what's going to happen, and I don't think that makes him a bad dog. You can pick up behavior fast. You absolutely can. If we go back to Sarah's question, behavior change and drastic change can happen very quickly because the change in how you see yourself can happen quickly. The resistance to doing it, to achieving the goal, that's going to take some time. And here's one other thing that Dr. Lolly discovered that I think is really good news. This is amazing. Missing a day based on the research does not materially affect the habit formation process period. Missing a day does not materially affect the habit formation process. So let's just say that you are trying to make it a habit to get outside and to look at bright light first thing in the morning for 10 minutes. Okay? Let's say you miss three days and you're like, ah, that's it. I can't do anything. I always bail on everything I try. I am a failure.

 

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Guess what? Get that stupid notion in your head that you got to do it for 21 days straight. You got to be an Ironman, you got to be a robot. You got to be a Navy seal. It's complete bullshit. The 15 days that you've already put in, guess what? It's already started plowing new neural pathways in your mind. You're already 15 days on the path to behavior change. You didn't lose progress. You're not back at zero. You have not impacted the habit formation process. So if you're somebody who has spent a lifetime beating yourself up, starting to change, ending the change, starting the change, ending the change, starting the change, beating yourself up, you're like that kid who doesn't want to raise their hand in class anymore, or you're like that dog that constantly got screamed at when it did something wrong. You've made it a habit of giving up.

 

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And don't forget, you can go deeper into everything that we discussed today at mel robbins.com/habits. And in the very next episode, we are going to walk through simple science supported hacks and tools and strategies that will help you make the change stick. We're going to talk about triggers, and I'm going to be taking your questions and we're going to go step by step, question by question and apply the research to the changes in the habits you're trying to make. And of course, in case nobody else tells you, I wanted to tell you that I love you. I believe in you, and I believe in your ability to not only apply all of this research, but to see yourself change and to see yourself becoming the person that you really want to become. Alright, I'll see you in a few days. Oh, one more thing. It's the legal language. This podcast is presented solely for educational and entertainment purposes. It is not intended as a substitute for the advice of a physician for professional coach, psychotherapist, or other qualified professional. Hey, it's Mel. Thank you so much for being here. If you enjoyed that video, bye. God, please subscribe because I don't want you to miss a thing. Thank you so much for being here. We've got so much amazing stuff coming. Thank you so much for sending this stuff to your friends and your family. I love you. We create these videos for you, so make sure you subscribe.