We're all sitting a little more than that. You you. In order to cultivate self confidence, we need to first learn to follow through on our intentions with small tasks. Don't set grand projects that are impossible to accomplish. If we do things incrementally and accomplish them, we can move ourselves from I can, I can't do I can I have a student who hoards a lot of stuff. She knows she should clean up her home, but it's overwhelming. Everything means so much to her. I told her, start with one area at a time, the stairs to the second floor, for example, her stairs are usually covered with stuff, and that makes it hard for her to get to her bedroom. I told her that after that, she should move on to one of the rooms, then section by section, her house could get cleaned. And she did this. She finished cleaning her stairs. She started with another area and then moved on to another. In the process, she got rid of a lot of things she finally realized she did not need while her house is not completely cleaned up, she is now happy tidying it up. Many other things in our lives are like that. We can work our way out of difficulties if we do it incrementally. The most important ingredient of transformation is to concretely establish self confidence see what we can do and do it. Be realistic, gradually, do more. This is the course January. So many people in our culture, I think, around the world, even make resolutions, and of course, they've done surveys, most people have dropped their resolution within a week or two after the first of the year. So by about now, often it's because. It's not realistic. It's not something they were actually ever going to do, but we can find areas where we can do more to increase our daily sitting, maybe not by the huge amount that we want, but every, every little bit makes a difference.