Episode 109: How to Write the Findings and Discussion Sections of Dissertation

In this episode, Marvette goes over exactly what you need to know in order to write the findings and discussion sections of your dissertation. Dr. Lacy gives you actionable tips and what should be included in each of section 4 and 5.

TRANSCRIPT:

Hey, Hey, welcome back to a new week of the podcast. How ya doing happy April? Um, we, I don't even know how the guy here y'all, it's April, but inside of the, um, qual scholars membership, April, our thing for April is self care, self preservation. So every month we have a thing and all of our calls for the most part are around whatever the theme is. Right. And so say for instance, you come into the membership because you want help and support with finishing your dissertation. When you show up to the dissertation calls, we will be talking about how are you practicing self-care within your dissertation process, or if you are business, you're more in it for business and consulting. We may ask you, how are you doing self-care and business, but overall it's like, how are you consistently practicing self-care in your life?

Yeah,

But before we get, before we get too deep into this topic, of course, I want to do some shout outs and I'm going to be doing client spotlights for two people I've already talked about before. But with things that have been going on, I felt like we would just need to do we need to bring them up again. So first I want to say congratulations to Dante Miller. He successfully defended his proposal last week and we celebrate it with him as it's, it's been a road, there's a lotta that happened over this past year for him. But even through it, all he is showed up in the group. He has asked for coaching, he has asked for support, um, and he has acted on that support and coaching and great, and his results is that he finished his proposal and he is ready to start collecting data and submit for IR B.

So congratulations to him. And the next shout out, I wanted to say congratulations to Dr. Rashonda Braeden, who successfully defended her dissertation on the first. And it was so well done that there's no revisions needed and that's absolutely amazing. And when I think about Rashonda, I am just so proud of her only for the amazing work that she has done also for doing this work her own way for just practicing self-care, practicing boundaries, practicing saying no, even when it was uncomfortable, even when it was for like, you know, setting boundaries or saying no to people, she absolutely love and projects. That absolutely sounded amazing. She remembered what her goals were and she remembered that like she's a whole person and she has to take care of herself. And I just believe she showed up as an amazing example of what is possible. And so I just want to congratulate both of them.

Um, and there'll be some more congratulations coming up. Cause we have a few people who are going to be defending in the next few weeks and going to be celebrating milestones and just amazing. Just I'm just so grateful to be a little piece of part of all of their journeys and to be able to provide a place that they find support and safety within. So if you see them out on these, um, social media streets, please go say, congratulations and hi to them. Um, so let's get on to today's episode. I'm going to do something a little bit different. So I mentioned that every month in the membership, we have a theme and every month to go along with that thing, will you provide a guide, uh, something for people to think about? Um, it's kinda like my letter to clients every month, um, to explain the thing, I mean, to explain my perspective about the thing and how to start to implement the thing.

Now, these mediums are not meant to take place as a dissertation or your business like to be the first things it's meant to be a compliment it's meant to be. Um, what is the word I'm looking for more of like a supportive role. So what I'm going to do is read to you the guide that I wrote, um, for this month, because it's really good yall. It's real good. And I hope that it can give you just some things to consider some things you may want to think about some things you may want to implement as we continue on through April 1st, you are worthy right now at this moment just for being who you already are. You don't have to do more. You don't have to say more. You don't have to know more. You are worthy and there's nothing you can do about it.

So let's just pause because a lot of times, and for reasons outside of us, we could consistently be bombarded with the message that we have to earn worthiness. Or we have to look a certain way, or we have to do a certain thing in order to be worthy. But none of that is true. We don't have to do anything. We don't have to say anything. We don't have to know certain things. We are just worthy because we are. Because we're here because we're human, we're worthy and nothing, no external circumstances, nothing we say do or do will change us being worthy. What have you believed me? What have you believe me that you were worthy already, just as you are. How would you show up from that place? How would you use your time? How would you care for yourself? April is all about care and more specifically, like we will be doubling down on self care because we're good at caring for others, right?

We're good for considering others, but when it comes to ourselves, Hmm, not so much. Now let me be clear self care. It's not about spending hours and hours feeling all of the butterflies or the rainbows and the daisies. The truth is self care sucks. Now you probably won't hear too many people talk about that, but it does at least, um, especially like when you're trying to develop your own habits and find what works for you is suck yall. And I just believe that you just get to a point where you, you, okay, you embrace the suck. The act of sex, self care is usually not our favorite thing to practice media and society would have you believe that self-care is endless bubble baths spa dates and long and glorious naps. Self-care can include those things. But more importantly, self care is about doing the hard things.

The next [inaudible] things for the effects that come afterward, right? Like, you know, vegetables might not be your favorite thing, but you're eating them for the benefit that it has for your body, for the nutrients that it provides for your body. You may hate the taste of water, but you drink it because you can't survive without water, right? You may, you may not want to, you know, stop working at nine o'clock and go to sleep because you feel like you can keep going and push through, but you make the hard decision to do so because you know that if you go to sleep, now, if you stop working down and you'll have more gas in the tank for the rest of the week, that is what I mean. When I say it sucks. You don't, you may not particularly like doing the, that is self-care, but you like what comes after afterwards, we practice self care to have the fuel for our dreams.

Self care also includes having a hard conversations. We've been dreading. Self care is going to sleep at 11:00 PM instead of 3:00 AM. Every night self-care is taking the hour to do those small tasks on your list that you've been avoiding for weeks. Self cares about drinking water. Even when you're tired of going to the bathroom, every five minutes. Self care is about, when you're radically honest in your therapy session. So you can truly heal. None of these things feel good at the moment, but the after effects are so much better than the current moment. Often we avoid self care because we are afraid to feel our feelings, right? When people say, Oh, I can't sit down. I can't take a break. Right? Y'all have heard me say countless times on this podcast, that one of the biggest things that I work with clients on is sitting down somewhere.

It's taking time away in the membership. One of the, the guidelines that we follow, we call them scholar basics. One of the scholar basics is to take 60 minutes a day for yourself and to not do any work, it means to do something that you enjoy doing, or that will give back to you. Right? And I also encourage clients once a week to take a full 24 hour period off from all forms of work, give yourself a chance to recharge. And what people will say is, or what clients will say is I can't just sit still. I'm not made that way. I feel like, um, my client Shaquinta cause like the compulsion to do you feel like you always have to be doing something right? Or people will say, I can't take time away, cause I haven't, I don't deserve it yet. Or I'm lazy if I take time away.

What I want you to know is you are not lazy. Let me repeat you, you, yes you, listening to me right now. You are not lazy. White supremacy will have you out here believing that you're lazy. It will have you ignoring all of the wonderful ways you show up each and every day, right? You are pursuing degrees and certifications. You are there to help out family and friends whenever they need you. You're publishing, researching and starting businesses. You're still out here surviving and thriving in a whole ass pandemic. How could you ever think you're lazy because there's a few things on your to-do list that you haven't gotten to yet.

You are using those little things that you haven't, and maybe they're big things, but whatever you're using, all of that, like the things that you didn't do against yourself, you're using it to negate all of the things in ways that you have shown up and all of the things you have done and you have accomplished because all of your attention is focused on the part of the list that you didn't do. But what about all the things that you did? What about all the ways you showed up for loved ones and yourself? Where is, where is that recognition? The all or nothing approach to how you view yourself is one of the main reasons why you are believing that you are lazy, right? It's like either I do all of this to do lists, or I'm not productive Either I get straight A's or I'm not a good student, right? But that's not your fault. Right? Going back to white supremacy and don't get it twisted, whiteness and white supremacy affects all of us. No matter skin tone, I want to be very clear.

It affects us all history and societal norms play a huge role in using feeling the need to always be doing something like that is why when you go to sit down or take a break, you feel like I should be doing something , right. And, and doing meaning, like doing work, doing dishes, doing laundry, doing, doing stuff with the kids during the research and writing, doing marketing, doing, doing, doing, when you do allow yourself to stop though, or your body forces you because let's be honest. Most of you are being the most of you when you do take a break. It's because your body made you, right? Your body has a migraine. Maybe your back hurts. Maybe you just can't keep your eyes open. Maybe you got a sinus infection because your body will figure out a way to sit you down. If you don't sit down yourself. But when you finally do like you stop, you're not doing anymore. You know what your brain does. Guess what? We finally got a moment. We finally got a moment of peace and we're not busy doing other stuff. So let's clean out and process all of our emotions. And so when you go to sit down, that's what happens. You're flooded with emotions. You're flooded with anxiety, with depression, with frustration, exhaustion, fear, guilt, shame, sadness, all of these come up at once.

And you think like the reason why these feelings are coming up is you think you're lazy. And because you stopped being quote unquote productive. But what if those emotions were always there, but the doing right, the doing the constant doing has clouded or distracted your brain from being able to recognize that these emotions were

Always there. And

When you stopped moving, you gave your, your brain a chance to just focus on those emotions, to finally clean those up and process those. And the reason why you think you're lazy, or you think something has gone wrong. When you take a break is because we as a society, as a collective have, have not been taught how to sit with our feelings and feel our feelings. We think that when we experience feelings or emotions, that something has gone wrong,

Wrong,

Like we must be lazy or inadequate in some way, because we are experiencing emotions. But what if nothing has gone wrong? What if these emotions are just a normal part of the human experience

And Your work is not to keep doing, but to practice allowing your emotions to be there, practice recognizing those emotions, practice processing those emotions, practice, showing yourself compassion for those emotions. What if that was your work?

Right now earlier, I mentioned that in qual scholars, we, we follow what are called the scholar basics. And essentially the reason why we have these basics is because here we believe the person comes first and everything goes to work comes second. Right? And we focus on this. We focus on these basics as a way to, to guide us through our daily lives, um, to give us something to focus on because you know, at least when I think about me, um, people will always say like, you should take care of yourself, make sure you're taking care of yourself. And I would be like, but how, how do you do that? And people were like, I don't know, you should just care for yourself. And all they could say was just don't work so hard, but my brain would be like, but that's all I know. That's what I was taught is to work hard.

What does it really mean to take care of yourself? I don't rent. And I used to think like I don't got time and I'll have money to be going to spas or whatever, or like manis and pedis. I am just out here trying to finish this dissertation, or I'm just out here trying to build this business. So I came up with these, these five goals as a way to provide an answer to the, how do you practice self care and wanting to do it in a way that it didn't overtake someone's day or their life.

I'm also wanting to add another one to this, but you know, that's, that's another episode. So the first basic I mentioned this earlier is spend the least 60 minutes a day, caring for yourself, right? Self-care as a practice, meaning we have to work at improving consistently how we care for ourselves. And the practice is powerful when we do it every day, right? So you can spend time reading a book for pleasure. You can allow yourself to sleep for an extra 60 minutes, right? You can watch an episode, an episode of your favorite show on Netflix. You can call your bestie and catch up on all the times, right? The goal is to have 60 minutes just for yourself that you plan to do on purpose. Because the other thing that happens is that, which I'll talk about in a minute is that most of the time, and to be real honest, when y'all take breaks, I do this too.

This way. I can be honest when you're quote unquote taking breaks, she didn't do it on purpose. You just woke up that day and was like, I don't feel like writing, or I don't feel like posting on Instagram. Great for your business and marketing. And so you accidentally tumbled down the rabbit hole of Netflix. Cause you've told yourself you were just going to watch one episode and one episode turned into a 13 hour marathon, right? But that wasn't on purpose. You didn't decide ahead of time to do that. It's nothing wrong with watching 13 hours of Netflix. What I want you to do is get into a habit of deciding ahead of time to do it on purpose, to not for it, not to be something that is happening to you, but you decided that is a much more powerful stance to come from that you decide to take a break on purpose.

Then you going down this road of like, Oh, I just don't feel like it. Fuck it. I'm just going to watch TV, your brain processes it completely different, right? Because when we plan to do things on purpose, we release the guilt and the shame that are usually associated with self care, right? Your brain doesn't have to worry that you should be doing something more quote, unquote productive. When taking 60 minutes for yourself every day is a part of your definition of productivity, right? So when you decide on purpose and ahead of time, your brain could then register that as, Oh, this is a part of our process. This is what we do. Right? I think about like, y'all have heard me talk about, I love to like study athletes them, right? Taking time to go to sleep and, and fueling their body with food is a part of their work to be the best athlete they can. They can't just go hard. You can't just be practicing and doing all the work in now without the rest, without the self care, without the listening to yourself, They go hand in hand, right

So number one, spend at least 60 minutes a day, caring for yourself. Number two, drink at least 64 ounces of water a day. We need water. Water is so important for how our bodies and brains function properly. When we are feeling fatigue and sluggish throughout the day. Usually it means that we are dehydrated. Long periods of fatigue lead to an increase in anxiety and depression. And you can help yourself feel better throughout the day, by simply drinking a glass of water. Let 64 ounces of water be simple.

Right? Meaning

Most water bottles are about 16 ounces, right? And here's what I do to get 64 ounces every day. I fill up a glass, I have this, um, I have this like orange cup. And I can't think of the taco place in Athens at UGA, you don't go there for the tacos c ause they're, they're not good. You go there for the drinks, the margaritas. But whenever you, like, I think is when you buy a meal, they give you a free cup. And that cup, I think it's like 24 ounces or maybe it's 32 ounces. Either way. What I do is I fill that up before I go to sleep, I put it by my bed. And then when I get up in the morning, the first thing I do is I reach for my phone and I reached for that cup. And I say, I can scroll Instagram as long as I want to.

:As long as I'm drinking the water. And that can take me somewhere between five to 15 minutes, depending on how thirsty I go, right? So that's the morning. And then afternoon, about one or two I will drink another cup of water, a glass of water. And then about five or six somewhere, maybe after my calls are ending for the day, I'll drink another water, have another glass of order, a bottle of water. I always have a bottle or a glass of water on my desk when I'm on zoom calls. Sometimes I make it a drinking game, depending on what type of call I am in.

Um, but

having it's like setting up your environment is the best way to reinforce the habit and to make

An action or habit. Um, I also love making my,

I think are bougie ice tea and sparkling water drinks. You be over here pretending like I'm having a whole mimosa in the middle of the day, but it's not. It's just sparkling water and mango juice.

Right? What will make it easy for you to drink water? Do that.

Find

What you like and just start where you can and just know that water will solve a lot of your problems. A lot of your fatigue problems throughout the day. It just helps. So, so much. I mean, I can go on and on about water, but I think y'all get it. Drink your water. Number three journal for at least 10 minutes a day. Now I know, I know, I know many of y'all, you're not a fan of journaling. You don't get it. You don't like rehashing your day. You like, I don't know what to write. I don't like I don't get the point of it. I understand. And what I have found with most clients who choose not to journal is because they don't want to feel the emotions that come up when they sit still and write.

Right

Just got through talking about what it sitting there, feeling your emotions, right. But I'm not so much a fan of like rehashing my day or like doing the deep work or like the deep dark emotions. I'm more of a fan of just emptying out my brain every day. So every morning I have a little notebook here. I just flipped to a new page. Um, and my only goal is to fill up that page with thoughts that are currently running through my mind. I don't judge the thoughts. I don't try to spell correctly. I don't try to use correct grammar. I just allow my pen to keep moving until it gets to the end of the page. Right. I might, and it's lined paper. So I'll just write one thought per line. And my thoughts are like, I'm tired. I want coffee actually get a Peloton. I'm so lazy. I'm tired of writing. What if I could just take a nap today? I want to learn about photography, right? It's just a stream of consciousness. Journaling can be that simple. It doesn't have to be this whole to do it. Doesn't like, if you need prompts, that's fine. Do what works for you. Right? But it doesn't have to be this whole thing. It doesn't even have to take you long. I have been timing myself and it takes me five minutes to fill up a page. It just takes meFive minutes. I turn on some music and it just takes me five minutes. And I don't, I'm not trying to reread it. I'm trying to find a deep, hidden, hidden meaning of what I wrote. My whole goal of writing out my thoughts itt's just like

Just releasing

[inaudible] body, a chance to just release the anxiety, to release the thoughts that have been circulating.

and I get kind

of a view of what's going on, which kind of gives me, um, some insight into how my day

Go. Right. We journal

to empty our brains in order to increase our awareness of how, how we think. And when we have more awareness about how we think about who we are, about what our needs are, then we would be more comfortable to feel on purpose and to do on purpose.

Now I put a random analogy in here, so I'm actually asking y'all to just go with me. So think about your brain as a bottle of Coke, right? So the Coke, let's say you, you went to, you ran to the gas station, you got a bottle of Coke, right? You put it in your bag and it's moving around as you walk back to your house. Right? And so pressure is building up as you're walking back. Right? Cause the bottle of Coke is closed, is in your bag and it was running around. Right. And it has carbonation, which contributes to, um, the pressure. Right. And the pressure that's been building up as we're walking home can only be released after we twist off the top and open the bottle. Right. But however, like if you open the bottle too fast, yo the Coke will be everywhere. It will spray all over the house. Right. But when you open the bottle slowly and intentionally, right. And I know everybody has their own process for when trying to open up a bottle. Right. I know my brother, like he'll open it really fast and close it. And he'll do that for like 10 times to release the pressure. Whatever

your way is. Right. It's it requires you to be slower and more intentional and more thoughtful and more purposeful. And how you open that bottle of Coke because you just spent your money on it and you don't want it to go to waste.

Right. In the same way. when you allow yourself to keep going day by day, you doing all of the things, right? You're running here, you're doing that. You're checking this email. You're writing this paper over here. You're talking to this person over here. You're seeing guests. When you really want to say no, right. When you're doing all of the things and you're ignoring yourself, you're ignoring your body, telling you it's thirsty and it's hungry and it has a migraine. Right? And you just keep telling yourself to push through.

Right. And right let's just use this like migraine thing as an example. So you, you keep doing it, doing it, doing it. And now you got a migraine and now you've got, you're forced to go sit down because you can't take lights. You can't take sounds right. You feel nauseous. All you can do is lay down in a dark room, right? Until your migraine processes and it dissipates. But the whole time you're laying there, you're probably feeling really guilty and shameful about, well, I should be doing something. I can at least try to read this article. I can at least try to do this because you feel like you should be productive, which continues to lead to this cycle of the pressure, continuing to build up in your head and you opening your bottle too quickly, right? However, when you have a daily, intentional practice where you empty out your brain and you learn and listen to yourself and you practice self-care every day, this is you open the bottle slowly and intentionally.

It's you releasing the pressure a little bit at a time so that when you, when you go to like finally sit down or stop doing all the pressure, isn't trying to like be released at once because you intentionally been doing it throughout the day. Y'all let me know if that makes sense. This is why. Right? My brain things in analogies all the time. But I like this is why I shouldn't be writing things at night, but I was like, it works in my head. I'm gonna keep it in the guide, which I'll let me know if it makes sense to you. Okay. So journaling was number three. Number four is, move your body for at least 10 minutes a day. The body keeps the score. Have you ever read that book? It's a thick book, but it's a great book. Meaning like your body has a memory bank, just like your brain does.

I think like there's a layer in your body or like a highway, if you will. That like sits between like the skin and the muscles and the skeleton. Right. And emotions are just, vibrations are just frequencies, like go through your body. The whole point of them is an emotion comes up, right? And there's a vibration. Maybe you feel it in your shoulders. Maybe you feel it in your stomach. Maybe you filling your chest, right? Maybe it feels tingley. Maybe it feels like butterflies. Maybe it feels hot. Maybe it feels just like heavy weighted, right? Whatever that vibration or feeling is your body automatically knows how to respond and process those emotions. It already recognizes it. And the goal is to allow your body to do what it naturally does, which is letting that vibration pass through. And the way that we can help our bodies process, the vibrations is to go to sleep.

Cause we do a lot of our bodies and brains do a lot of detoxing and cleaning up and organization. When we go to sleep, it's kind of like, if you have kids and you let them play all day and there's toys everywhere. I think about Suriname, his toys everywhere every day. And by the end of the night, I got to spend like 10 minutes picking up all the toys and the socks he found and putting them back in place. That's what your brain and body does. When you go to sleep at night, it's like, we've got to clean up after the toddler, after the kids right? It all. Um, the vibrations and the emotions also are able to process when you do things like journaling, cause you're, you're writing. You're letting your brain decompress by getting those thoughts out so doesn't have to keep holding on to it or by drinking water, water, right

flushes out toxins. It flushes the body out. That also means emotions. It flushes those things out and movement. When you're moving, you get your blood flow into places that it may not be in because maybe you're sitting for long periods of time. Right. Um, it gets the blood pumping when you sweat it's also releasing toxins and emotions, right? That's why things like crying are so cathartic, because again, it allows you to release toxins and release the pressure. Going back to the Coke analogy. You can also use things like massage, aroma therapy, acupuncture, right? These things just help the body process, the emotions, or just simply just sitting down on the couch and breathing for five minutes, allows your body to process the emotions. But when you choose not to care for yourself, or you choose not to move your body what happens is that the emotions get stuck in the body. It gets stuck on the highway or that layer. And because your body wants to be as efficient as possible, it's a machine it's going to be like, okay, well, you know, she not doing nothing to help us process these emotions to get it out. She ain't drinking no water, right? We not really sleeping. We can't, we don't got no time. We need to put this somewhere until we do drink some water. We do move, right. We need to put these emotions somewhere. Cause it is in the way right now.

And then your body will then move the emotions to your muscles, to your fat or somewhere just in your nervous system. And this is how we can get to things like chronic pain and backaches and migraines, right? You start having hip problems, right? You noticed that like sciaticia acting up, you probably notice you getting lumps and bumps everywhere because your body is just responding to the built up stress and emotions in your body, But movement and water and sleep and rest can be aides our bodies process out those emotions Movement isn't just about looking a certain way. Movement is critical to our health and wellbeing, right? And I'm not asking you to go run a marathon, but if you want to feel free, I'm saying turn on the song, dance for 10 minutes, walk to your mailbox, stretch your body for 10 minutes, foam roll for 10 minutes. Like do some yoga. The options are endless. The whole point is just to move, move your body.

And then number five is to execute your top three. Your top three comes from your weekly planning sessions. Now, if you are in the qual scholars membership, you know, we have the planning route, the scholar planning routine that we walk you through to plan your week. Um, and it helps you prioritize, what are the most important tasks you need to do for the week and every day from that weekly plan, you know what your top three things are that you that are your priority and that you will do first, right? Your top three are the three tasks that they each take 20 minutes or less than complete. And what we say is you start your working day off with those three things, right? So an example of a top three could look like I'm a scheduled as posts on Instagram for upcoming webinar. I'm going to pick up a book from the campus library.

I'm going to write my introduction, paragraph graph of the finding section. And that's it. And when you get those three things done, you can be like, sounds good. I did what I said I would do for the day. Right? If we're living, if self-care is more about being intentional and doing things on purpose, doing things, right? Like you have your top three, you've already decided ahead of time what those three things were going to be. And so when you accomplish those, like when you can, um, tick those off, then you can celebrate until your brain to relax because you did what you said you would do. And so if life happens or something unexpected comes up at the end of the day, when it's time to lay down or it's time to stop working, you can feel good that like, yup. I did exactly what I said I would do today.

I did those three things. A lot of you who try to use this approach about your top three, you put in the whole world in there, the key to your top three cause I know of many people tell you to do a top three exercise, but I feel like what people miss the most is this time component that these three things are not meant for you to change the world. They're meant to be short burst of things that you can do that's going to move the needle the most. That's why I say they should each take 20 minutes or less than to complete because the person who's putting, I'm a finished my literature review. I'm going to reorganize my closet and I'm going to I don't know, go run a marathon is my top three. How, how are you going to do that in one day, I mean, you could, but at what cost, right? And so maybe you only get to reorganizing in the closet. And now you feel like a failure because you didn't write your literature review and you didn't run the marathon. That's the cycle we get ourselves in. But when you can be more intentional and say, Nope, for today, I'm going to pick up this book. I'm a schedule this post. I'm going to write this one paragraph. That's much more doable, right? If there's time left over, or if there's energy leftover, then do some extra stuff or, or not do nothing.

Right? But you know days like life doesn't have to be just days and days of 12, 14, 16, 18 hour days of you just working and sitting at your computer. It doesn't have to be this way. And this is exactly how the clients who stick to the 10 hour a week schedule that I tell them them to for dissertation or business related tasks. That's how they are able to still get things done, go to work. If that's the thing, it have so much time for themselves, for their family, for their partners, for their loved ones, for their kids, for themselves, because they're deciding ahead of time and on purpose. And they are allowing themselves to just do what they said. They would do nothing more, nothing less.

But I also know that there are students, or there are some of you who will say, Oh three 20 minutes has that's not going to help me finish my goal. That's not going to be enough. Like that's not going to, that's going to take me too long to finish. But these are the same people who usually go days and weeks without doing anything, right? These are usually the same people who somehow find themselves in the 13 hour rabbit hole of Netflix for a whole week because they kept telling themselves the story that it would be pointless to sit down and work. It would be pointless to do those top three. If they can't sit down and work for four to five uninterrupted hours, that type of thinking is detrimental to your health, your wellbeing, your success. Allow your goals to be simple, select your top three every day and complete them first.

You can always do more if you have more energy and time, but I'm going to encourage you to use the energy time towards yourself for taking care of yourself. This is the quickest way I know to quote unquote success and achieving goals, right? Whether that's finishing your dissertation, having your business, the quickest way is to do, to take care of yourself and do things intentionally and on purpose. So it was a bring this full circle. Y'all you are worthy right now. You know enough. You have enough. You are enough. And because all of this is true, just because of who you are, just because you are human on this earth. You are worth the time and energy of love and care and wellbeing. It is okay to take time for yourself. It is okay to stop working, to drink a glass of water. It is okay to pause your reading so you can move your body or journal out your thoughts. It's okay to focus on only three tasks each day. It's okay. And my hope is that you believe this in your core and that this month you allow yourself to fully embrace what is already true. You are worthy. Thank you for listening to this week's episode. I will talk with you next week. Bye. For now.