Now, the second offering I have for fostering stability. And this is kind of if you've got some a medium amount of bandwidth and capacity is building in blank space in your day. And the reason that this is kind of for the people who have medium bandwidth capacity is not because and remember, you know, when I talk about bandwidth and capacity, remember that, you know, we're talking about how much time you've got and how much energy you have to do you know what you've got time for? Right? So, obviously, we hope to have more time, but we're strapped for time sometimes. And you also have to honor you know, are you high energy or low energy, but also the type of energy because what you might do when you're feeling kind of anxious, may be different from what you're gonna be doing. If you're feeling frustrated, or like, gosh, I gotta get this thing done. Or if you're feeling lethargic, right. So it's important to, you know, honor that it's not going to look the same every single day, and that's okay. But anyway, coming back to building in blank space to your day, the reason that this is medium is because I hope that it will take a little bit of forethought. Because I what I'm encouraging you to do is create space in your schedule that is open, nothing is scheduled during this time. And in this time you choose to do whatever you want something that brings you joy, or whatever you might need in the moment. And that might be a grounding practice that we were just talking about. And so the grounding practice that we were just talking about that might be more sporadic, it may be reactive, at first. But I encourage you to try to maybe start with three times a day, maybe once in the morning, once midday, and once in the evening. And again, remembering because it doesn't have to be long, it could literally be sitting there for a moment, after you've eaten your lunch before you go and do whatever it is that comes next that counts, right 10 breaths in and out whatever it is. And so if you've got a little bit more capacity, if you've got a little bit more agency, you know, you're you're kind of tuned into your agency, you've got a little more autonomy over your schedule. Maybe you can build in that blank space, maybe the way that you start building in blank space is if normally you work through your lunch. Maybe you don't. And I know that that might sound like really, you know, not great, so maybe it's not multitasking during breakfast or dinner instead. Right? So sometimes I say the meal times because that tends to be a time where we multitask. Maybe you don't do that. And maybe you just start there where it's like, okay, I'm just gonna be present with my meal. Is that blank space? Not necessarily, but you do need to eat. And so you have if you're not in the practice of doing this, what I typically offer for people to start with is where they typically multitask. But if you can, you know if you can schedule 10 minutes in between meetings, because I know sometimes people go from meeting to meeting. Can you schedule Five Minute buffer, a 10 minute buffer that may start with the bathroom break. Right? So sometimes we have to start by where we are. And, you know, scheduling five minutes, you know, every couple of hours just isn't feasible for you right now. And that's okay. Right? Because this practice is the antithesis to hustle culture, culture, it really is, right. And I, the reason I started this conversation by saying, start where you are, right? Try to adjust, you know, where you might be multitasking or insert a bathroom break is because starting this practice was one of the most difficult things I've ever done. Or it done in a while, it was so hard for me to stop filling my day with tasks, you know, because that's what made me feel like I was working hard, right. But I was really committed, like, when I came to this practice, I was committed to it. And eventually, it helped me to get clear on what was worth my time and what wasn't. Now, as a small business owner, I get to make those decisions. If you work for somebody, you may not right, but then that becomes a conversation of where can you delegate? And do you really need to be doing all of these things? And how can you maybe change things up a little bit, again, different conversation, but worthwhile to mention. Right? I need to be clear, I didn't create 26 hours out of a 24 hour day. But I got clear on what I needed to do and when and what I didn't need to do, and I got to start to clear some space, right. And so for me now being on the other side of actually being able to do this, I'm in the act of practice of scheduling and blank space in my day. And the easiest place for me to start actually was lunch, because I eat lunch by myself. And so I was able to just stop work, take time to prepare my meal, and eat, and then come back to my work, or whatever it was that I was doing. And I have to tell you, the practice has been really significant for me. You know, having the space intentionally to not work to not clean is because I work from home, to not be actively connected all the time is essential for me, because my tendency is to work, work work until I hit the wall. I desperately need space to just be or to do something creative or to watch TV for a bit, or whatever will ground and soothe me or bring me joy. Because the reality is, no matter who you are, like we all need more joy, there's and when I say that, it's because like, There's never too much joy, right? Like, it's not something that we can have too much of it, there really is no such thing. And I have to also tell you that the practice of creating blank space has been a huge help for me to maintain boundaries with work with my family members, and also creating space for the work that I want to come down the line or the other things that I want to do down the line. Or to be able to step away when something random happens and I you know, decide to take part of the day off or a day off, or whatever it is. So it makes it easier. So the question I have for you is how can you begin to create some blank space for yourself. Remember to start small, maybe with one, you know, minute here and there. Maybe working up to five minutes, maybe you've got a 10 minute window to spare, it doesn't have to be a huge quantity of time to be significant. Right? It could be for a minute, it could be for a song you dance or sing to whatever. So consider that. And then the last thing I want to talk about today in terms of fostering stability is your daily rhythm. This is how you begin your day how you move through your day, the schedule you keep how you align your work, and any any practices you do with the with the hours and energy of the day. Also your evening rituals, your wine down bedtime, all of these puzzle pieces will help you to keep your nervous system regulated. Because it gives you a rhythm your body can rely on and that's kind of similar to like your dog or your cat or human you might care for when they nudge you or alert you in some way that it is time to eat. It's time to sleep. It's time to go outside it's time to poop whatever it is that they've got going on. Right somehow they let you know. And it's especially you know, when you're talking about like, you know, older humans, but like if you've got like little little little ones, I can't tell time they're going off of their senses, right? You're I'm assuming you're talking your cat can't get get all time right. But you know, so it sounds like they've got a rhythm happening. And we tend to as adults bypass the rhythm because we got shit going on. But when we can rely on the rhythm, right, we know what's coming. We know that lunch is coming okay. And I have lunch prepared or you know Things went out of whack, but I know that dinner is coming. Oh, you know, I know That tonight I'm planning on, you know, taking some time for myself before I head to bed to do something that brings me joy, whether that is journaling or calling a friend, whatever it is, right? You can rely on that thing. It'll also support you in remaining grounding, grounded, stable, while resourced even when shit hits the fan, right? Because, again, when you've got kind of this schedule for yourself, that can ebb and flow by the way, because I want to be very clear that I'm not talking about rigidity, here, I am talking about establishing a schedule that you can change as needed and come back to so it will always be there for you, it's not going anywhere. Right, rather than just living life, you know, completely just, you know, off the cuff. And so I've talked about this in previous episodes, Episode 21 is the last time I really went through it deeply. Or I might have actually talked about it earlier than that in the summer as well. I'm gonna give this to you in very general guidelines. And you can always go back to a previous episode if you want to. So in a nutshell, the general guidelines we're talking about are wigging out or by 6am, like with the sun, morning routine of you know, self love rituals, exercise, eating breakfast, sometimes between seven and eight, between six and 10am, you're working on projects that require endurance of your mind, and that's whatever requires endurance of your mind and might be different for you than it is for me. Perhaps having a snack if needed between nine and 10am, your greatest productivity is gonna be between 10am and 2pm. Because that's the pit of time of the day when fire our digestive fire our motivation fire is highest