Yeah, and I'll also point out that in my in Instagram highlights, I go through all the 12 steps, and I basically have a formula for it, where I'll say, this is what it feels like. And then I'll go over three things that you can actually do to address it. So it might be neglecting your needs, maybe for our neuro spicy community, it might be having body doubling and doing an errand date, you know, so maybe you go with a friend to the grocery store, you know, like, so that you can have these places that kind of connect more of these needs together. But yeah, I think it's, it is going to be a lot, you know, but the more the more important piece, and I think what challenges I've personally felt with trying to address some of these issues has been shame. You know, like, I shouldn't need this help. I shouldn't need, you know, someone to go to the grocery store for me, I shouldn't need, you know, to have such a hard time planning my meals or something like that. And if you can kind of figure out where you're spending your energy in shame, or you're spinning your wheels about decisions that you don't want to make? You can let go of them, you know, and maybe it's with therapists, maybe it's with a friend, maybe you scheduled, you know, you work on your weeks together on Sundays. But I think you need to address those things. And I would say those are the first things that I did try to let go of was like, Okay, what if I just say, I'm not going to cook, or what if I'm beating myself up, because I can never work out on Mondays. So if we just say, you don't work out on Mondays, and then you can be perfect, you know, the rest of the week, and there's air quotes , for folks, there's no perfect, but, you know, try to figure out where you can let things be easy. You know, and that's, that's the challenge, when I am stuck at is get a pen to paper or a color pencil or you know, like to do some color in this because you really need to break out of your day to day to, to think creatively, you know, about how are all the ways that I can solve my problem, because generally, especially if you're underpaid, and under-resourced in a organization, or maybe just in your household, and you don't have the kind of support that you need, you think the only solution is more money, you know, or that's the first solution. But really, it's a friend can help you with this, you can barter with this, you know, leveraging your skills can save you the time in something like this, you know, just telling yourself that, hey, they say this test, you know, is going to take this opportunity is going to take six hours, what if we just say I'm going to do it as fast as I can, and I'm gonna let it go. You know, and those things work. You know, and it's really to think about, you know, talk about habits, it's really the micro habits, like how do you interrupt, you know, these things, these cycles of self criticism, these cycles of neglecting your needs and set yourself up for the best case scenario. If you're not planning your meals, in the very least make sure the foods in the house and you know, maybe it's ordering a bunch of things that are almost ready to go. You know, if there's something that you don't neglect every day, if you take your dog out or something like Is there something you can do where you carry a plate of snacks, so it's always next to you when you're at your desk. But those are some of the things that I like to work on why I do the networking part of my capacity care plan, because the solutions can come from other people. You know, and when I talked about earlier, hey, there's, maybe it feels good to know you're not alone in this. The key piece there to remember is when you're not alone, there are so many paths to the other side. Because other people are trying things that you have not tried, you know, and then you can develop more nuanced, more confidence, you can release some of the shame because you know that you knew that you can do better and that people are rooting for you. And I think we need more of those spaces.