I've already said I know you're busy, right? And I also know that you know it's not a great idea to work into all hours the night right or right up until bedtime or to be scrolling mindlessly or furiously till your eyes closed or you're staring at the ceiling just waiting for sleep to come. I'm gonna say the reminder anyway because, you know, like sometimes we get caught back up in things and we just Need a gentle reminder that snaps us back out a bit. And I'm also wondering if you can identify some ways where you stay connected to your work to your disrupting efforts in the quote, unquote, after hours, that you could benefit from establishing or strengthening boundaries with. I'm also wondering, or dropping in really with another reminder, of when you're out in the world doing thinking, planning, supporting, disrupting, decompressing, friend, you're working your system. Wondering if you forgot about that. And I know that if you work until five or six or seven o'clock at night, you've got errands to do and people, animals or things to support afterward, I get it. And just like with slowing the pace of your day, for me, establishing a power down timeframe is all about your internal vibe and internal energy. So what if you started to look at again, if you do most of your doing during the daytime hours? What if you looked at the hours between six and 10 or 11pm? Whenever you go to bed as your power data decompression time, that can be done incrementally. So I'm not saying shut everything off at six o'clock be done with everything. I mean, it would be really wonderful if we could. But I'm wondering what if, during like starting at six or seven o'clock at night, you started to soften your eyes and eyelids, relaxed your jaw, soften your grip on the steering wheel if you're driving, or exhaled before you reacted, or perhaps even listened to some of your favorite music while you're doing your errands. What if you read something for leisure or doodled while you were waiting in the car for you know, to pick someone up or waiting for an appointment to start? What if instead of constantly telling yourself, I've got to get this done, I've got to get this done. It became I'm going to do this now. I'm going to do this next. Those phrases to me feel different. And then maybe you can start to inch closer to being slower or softening the vibe as you move closer to bedtime. And I know that this might be tough, because sometimes the need the just that Ron need to just be done with all of the responsibilities for the day. So you so that you can just rest can be so great, so great that you just want to push through whatever is standing between you, and that rest as fast as you can. And that makes sense on occasion, but friend not every day, because again, that is going to tax you and put you into a greater deficit. So now when it comes to evening rituals, I'm going to start this with questions. What brings you joy? What brings you closer to your most authentic self? What honor is your most authentic self? I think one of our ways of coping with a dumpster fire that is this world has become doing things at the end of the day, or in our pausing, or in our free moments that numb us or require little effort and not too much engagement. And especially at the end of the day. And I get that I'm there a lot too. But I'm wondering what if we change that and instead of the numbing or the you know, things that require a little engagement or a little effort? What if we chose to do something that we enjoy that also maybe low buy in low effort, but something we enjoy nonetheless. And like really enjoy like down to your heart, like deep in your heart? What have you started doing something that you love in the evening, something that lights you up? practices that we often talk about in evening rituals are meditating doing a foot massage and heading to bed, maybe breathing journal or gratitude practice and those are all great. I often read before bed, or I might watch a show that brings me some sort of enjoyment rather than something that riles me up. But what if you went from a joy and enjoyment place of deep joy, deep authenticity. Recently, I was in the dollar store. And I picked up a few easy needlepoint packs, ones has a unicorn one has a heart and one has frogs and it's funny because the package says you know six years and up right? But I thought like what the hell? You know? Like I often try to do things that don't cost money. This obviously cost very little money. but in the grand scheme of things, and I thought, why not? Why not, it's going to be easy, might be fun. And for me like I like creative things like that. And so I think that it'll speak to my heart a little bit differently. So that's going to be something I'm going to start doing at the end of the day. Now, when we come to the consistent bedtime and sleep time conversation, I don't love to refer to our body as a machine, we hear that a lot in fitness and wellness culture, like dominant culture, you know, that seems kind of like robotic, it doesn't really account for how incredible the body really is. But it does kind of function in like a machine in terms of its rhythms and processes. So establishing a pretty regular sleep routine in terms of like going to bed, and waking at the same time, or similar times is really important, you've likely established something like this with puppies, or babies, you know, human adults are no different than babies, or even animals. And I see often that we try to tell ourselves that we're different, but you know, when it comes to this need, we're really not. So when it comes to sleep, you know, for us to allow our bodies the chance to do the processes that it needs to overnight to regenerate ourselves to kind of digest from the day, it helps to be asleep, you know, somewhere between 10 and 12:10pm and 12am, that changes season to season. And, you know, waking up sometime between, you know, around 6am With the sun to give ourselves that time to ease into the day. You know, our body does get used to schedules. And a sleep schedule is one that that is really important to establish, for many reasons, you know, you want to be able to wake up feeling a little bit clearer. Yeah, I was about to say clear, but you know, I mean, given the weight of the world, it's hard to, to wake up feeling clear, or light. And so I want to honor that. But allowing yourself the opportunity to kind of just get into the rhythm of okay, this is the time I'm getting to bed, you know, there's that window of time, usually springtime, we can step a little bit later. Just because the energy that's present in nature, but even in the fall, and then even in the wintertime, we're kind of getting to bed a little earlier with the the darkness. So it does change, you know, the recommended bedtime in an Ayurvedic sense, you know, based on the season. And you may find that your bedtime kind of shifts, you know, like as we get more sunlight, you may want to stay up a little bit later. And that makes sense. But paying attention to trying to be a little bit more consistent rather than all over the place is helpful. Now, of course, you may find that there are days or weeks where you have to shift from your original plan and that is okay, that is okay. And you can also shift your eating time, as needed based on what you've got going on in the day. So know that this doesn't have to be a rigid thing. It's, it's an invitation, it's a guideline. But allowing yourself to have that ease of knowing, okay, it's almost time for bed, or you know, allowing your body to do that power down before you head to bed so that you can get some good quality sleep is going to be really important.