Motivation is Overrated: Unlocking the Secret to Consistency in Health

In this episode, Aaron Shaw dives into the fleeting nature of motivation and why relying on it might be holding you back from achieving your health and wellness goals. Using real-life examples, including the story of his coaching client Val—a busy veterinarian who transformed her sleep routine—Aaron explains how motivation is like an unreliable friend who often lets you down.

Discover the neuroscience behind habits, how to leverage dopamine for success, and why systems and discipline always outperform motivation. Drawing inspiration from Atomic Habits by James Clear, Aaron shares actionable strategies, including:

•Creating habit loops with cues, cravings, responses, and rewards.

•Starting small with the “two-minute rule.”

•Stacking habits for easier follow-through.

•Shaping your environment for success.

•Redefining your identity to align with healthier choices.

You’ll walk away with five actionable tips to bypass motivation altogether and one key thing you can do today to extend your healthspan.

If you’re ready to ditch the flaky friend that is motivation and build a system that works, this episode is for you. Let’s create habits and systems that make success inevitable.

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Transcript

No motivation, no problem. In fact, you don't even need motivation. I would say the sooner you break up with it, the better. So that's what we're gonna do today. We are going to break up with this concept of motivation because it's not reliable. It's kind of like that friend that kind of flaky, maybe that friend that you plan on going to the movies with sometimes and they just don't show up or they cancel on the last minute. It's cool when they do show up, but when they don't, it...

Kind of sucks and it's disappointing. And if it happens again and again, you really may even feel, you know, bad about yourself, kind of like you falling for a trick over and over again. And that is exactly what motivation is. So I have a workaround. We're going to find a way to achieve things where you don't need motivation, where your motivation doesn't even matter.

And this should ring true to you if you have recurring health goals. And this is where I typically hear it from friends and some of my clients where, you know, this year I'm going to work out three days a week or this year I'm going to eat better. I'm going to stop having sweets or I'm going to go to the gym or I'm going to go to bed on time, or I'm going to do all of these things. Year after year, month after month, year after year, and people start the new year and they're right exactly where they were a year ago.

And chances are it's because if this is you, it's because you're depending upon motivation, this fleeting, unreliable sensation to get you to where you want to be to achieve big things. So if motivation is your strategy for follow through, you've already failed. We're going to cover this today. Today's agenda, we're going to talk about the role of motivation, the role of habits. We're going to talk about your environment.

I'm gonna sprinkle in a little bit of neurobiology and I'm gonna have five actionable tips for you to just bypass motivation altogether, just not even really need it. You don't need that undependable friend. And I'll finish with one thing you can do today to extend your healthspan via ditching the dependence on motivation. I wanna thank you for being here. My name is Aaron Shaw. I am from HealthSpan Physio Coaching.

Healthspan is the length of time during our lifespan that we are healthy, active, vibrant, free from preventable conditions, and just feel really good. talk about this in this podcast. I talk about this with my coaching clients. And this really hinges on the five pillars, what I think are like the five pillars of Healthspan. These are exercise, nutrition, sleep, emotional wellbeing, and preventative care.

If you have these five components of your life that you're really kind of paying attention to and investing in, then chances are you're going to extend your healthspan. You're going to probably extend your lifespan, but through the course of your life, you're going to feel much better, be healthier, and be around for your friends and family and be present. But let's start with a little snippet from a coaching client of mine, Val, who

Uh, speaking of motivation, she's, um, just talked to her yesterday. So this is why this episode is coming to life because she's top of mind. But Val is a small animal surgeon. She's a veterinarian in her mid fifties, later fifties lives with her dog dogs. Uh, she's super busy and for years she'd been struggling with how to follow through with a quality sleep routine. She's always tired. She's not sleeping well. She wants to get to bed early or she wants to improve her evening habits.

but she's been stuck. so every night it's this idea like, okay, tonight's that I'm going to do the thing. I'm to take care of myself. I'm going to shut my system down sooner so I can get a good night's sleep so I can feel better and refreshed tomorrow. But evening comes and motivation disappears. And so she's back to her poor sleep routine.

This leaves her where she's kind of stuck scrolling on her phone at night, which I think we can all relate to, getting those dopamine hits from scrolling on our phone, looking at social media or whatnot. She's snacking late into the evening, filling her body full of food that she has to digest. Sweet tooth doesn't help, which gives her some sugar. She's distractible, ADHD, the whole nine yards. So on the one hand, she really thought about

just throwing in the towel and kind of sensing. She has a sense like, you know, this is just the way it is. I'm going to be exhausted for the rest of my life. Always going to be tired. I'm not going to achieve health and fitness goals because of being so exhausted all the time, but we can't accept that. We can't accept that throwing in the towel is just not an option. And we needed to approach this particular problem, this particular challenge and goal in a way that bypasses this whole

you know, the crux of just depending upon motivation for this success. So we sidestep motivation altogether. Instead, we're going to leverage really proven strategies from neuroscience and some behavioral psychology, definitely some habit formation stuff from experts like James Clear, who I'm a huge fan of. Let's think about motivation kind of from the top. from the top, motivation, I want us to think about it as a spark, perhaps.

but it's not a strategy. So we can all agree that motivation is not reliable, kind of comes and goes. It's influenced by our mood of the day, our mood of the moment even. If you're like me throughout my day, I could very clearly and honestly tell you that there are times when I'm feeling pretty good and kind of amped up and excited and engaging in things. And then I kind of flatten out a little bit. Maybe I'm hungry, maybe I'm a little bit distracted.

then my mood even dips a little bit lower and I'm kind of bummed out and overwhelmed and stressed out. Then it comes back up again. That is a roller coaster that if I were to depend on all my decisions based on kind of this mood, it's going to be all over the place. I'm not going to get things done. I certainly not get things done consistently. And that is what motivation hinges on our mood. It hinges on our environment. It hinges on the people and things around us.

or dogs around us, it depends upon all these external factors. But if we can think about habits, on the other hand, habits really endure, endure time, endure the changes in the fluctuations and mood and external environment. And the one that I come back to often is the habit of brushing your teeth before going to bed, right? Super simple, kind of elementary, but it is a habit. We just do it and we just do it and we just do it.

good mood, bad mood, I'm tired, I'm not tired, busy day, not a busy day. It doesn't matter. Just the habit just like clicks in and we've eliminated the motivation to brush our teeth completely. It doesn't really, never, know, at night when I'm getting ready to brush my teeth, I never think, man, I am super motivated to brush my teeth. It just happens. So we have to,

recognize that motivation is a desire. It's just a desire. It's an emotion where think of, another word to use here would be discipline. So the discipline is really the, cause some people kind of confuse these or use these, you know, in the same, in the same way when they're not really the same thing, because discipline is really the ability to fall through the task. Not necessarily whether you're motivated or not, if you have the discipline,

then you will follow through and it's not rooted in self-control. Cool thing about discipline is that you can improve discipline like a muscle. You can kind of work out discipline and get better at discipline to some extent. But discipline really relies on habits and systems. So where we kind of set up our life, set up our environment. discipline is not based on emotional states. So we have to kind of

get emotion out of the equation. We're all familiar with the term dopamine, Dopamine is a buzz that really feeds the addiction to many things. what I always come back to right now because I talk to so many of my clients about is this addiction to social media we see in the news, this instant reward system, this internal sensation where we get this dopamine hit and it

It feels good and it keeps us scrolling online, for example. And we need to kind of leverage this dopamine in a way that we can make a positive change, meet some of our goals through capturing this drug, I'm going to say, but capturing this chemical and using it for good. So a little bit of dopamine is actually released when we

anticipate or if we achieve a goal. So when we achieve a goal, we get a buzz. It feels good. We all know that sensation like, I did the thing. I finished the, you know, I finished the 10 K or I finished my project or I hit the gym like I wanted to, cause that was what, you that was a goal. And so we do get this positive buzz from that. And so what I want to, I want us to think about is how do we lean into setting some goals, setting some actions and really reaping the reward with a little bit of a buzz from a dopamine hit.

And science will even show that there's a, you'll get a little bit of this, dopamine rise and dopamine levels just with anticipating a reward as much as actually, you know, it's sort of achieving a goal. So one thing we can do is set up a reward system for future behaviors. So an example may be. You can plan on, let's say you're to plan on going to the gym and

If you do do a one day, you plan to go to the gym, you succeed in that goal, you get a little dopamine hit. That's great. This immediate action and reward that's going to feel good. It's a will encourage you perhaps to do it again the next day, but you can even anticipate longer term than that. could anticipate and create a goal for the end of the week or the end of two weeks. And let's say if you exercise, you know, five days a week for

two weeks straight and you set yourself up with a goal or you set yourself up with a reward that you're going to get your workout, clothing, you know, you're to get new outfit by hitting that you're still feeding in this positive, this dopamine hit, if you will, by having these short-term goals and longer-term goals. So it's important to be clear on what your goals are and make sure that you're, again, we're leveraging.

We're leveraging this dopamine system, this positive hit system for good as opposed to evil, I suppose. So stop scrolling and start instead setting healthy goals and see if we can kind of capture some of that dopamine hit.

But let's loop back to habits where we don't need motivation. So if we have habits, the more ingrained our habits are, the less important motivation is. So I'm going to run through a couple of main points and these are really important to me, ones that I coach my clients on and would really preach about. And these are leveraging a lot of the atomic habits. This book from James Clear again, that I think are really key in

breaking up with this idea of motivation, breaking up with this dependability on an unreliable friend. So the first thing I want us to think about is this habit loop. in summary, it's really about having a cue, having a craving, having a response and having a reward. I would definitely recommend if you haven't already read the book Atomic Habits, please do. It can be a game changer. If you've already read it and you're kind of falling short on your habits, reread it.

It is a gold mine. But I want to talk about specifically starting a habit or how a specific habit starts. And that is going to be with a cue. We really want to build a healthy routine, accomplish a specific goal. We have to focus on cues that make this desired habit automatic. So for example, the simplest one, I think we've all come back to and probably heard in some way or other.

many times over again, your chances, your goal is to have a habit of going to the gym, your chances of going to the gym, your chances of starting this habit improve with a cue. And this cue may be having your gym clothes set out so when you wake up in the morning, you turn your light on and there your gym clothes already set out. It kind of cues you as setting up the environment to

give you that reminder, not let your brain start getting sidetracked and certainly hopefully before you start getting your dopamine hits from social media or whatnot. So having an environmental cue is the first way to start breaking up with this motivation because we're setting something in place that is going to remind us what the point is, what our goal is. The second thing to focus on is what you can call like a two minute rule. So to avoid being overwhelmed, we want to make sure that

with our goal, whether it's nutrition, whether it's sleep, whether it's exercise, we wanna make sure that this desired action is so easy. Just starting this process, starting this habit formation is so easy that it's essentially impossible to fail. So an example would be committing to just two minutes of doing stretching or just doing five pushups.

or doing 30 seconds of a plank, just one plank, for example, these tiny steps towards perhaps a greater, bigger, more robust habit, you have to do this. And this is where so many people skip this part and really kind of set themselves up for failure. instead be humble, prove yourself right, prove yourself.

successful by starting a habit with an action that is so tiny. And again, this is, again, think of it as a two minute rule where for two minutes you're going to invest in something. Maybe it's two minutes of doing as many pushups as you can do or planks or bodyweight squats or two minutes of stretching, even though your ultimate goal is to go to the gym for 45 minutes, four days a week. That's a far cry from a two minute little

you know, activity, but prove yourself right. Create the success that if that, you know, it may take a little bit of work even to get a two minute activity. Maybe you need one minute. Maybe you just need one minute of doing air squats or lunges and that's all you can do, but at least succeed at that. Because if you, until you master that, it's not realistic to think of a bigger goal or creating a bigger habit of going to the gym multiple days per week.

So start small, be humble, please. The first and most important thing, and this is again from James Clear, that a habit has to be established before it can be improved. So you can take the habit of...

let's say again, doing body weight squats where your coffee's brewing in the morning, you make that habit bigger, more robust over time. But the first step is you have to create it. Just make it so it's already there. Which brings us to third point here, habit stacking. So will you take a current habit and you stack a second one on top of that? So the one I just mentioned, for example, if you

already make coffee in the morning, use that time to journal. Use that time to do a gratitude journal or journal your thoughts for the day, journal how you slept this previous night, journal a coping mechanism and journaling itself can be a coping mechanism. Again, I keep coming back to body weight squats because as long as there's a floor in gravity, it's all access, no membership is required, but do a body weight squats where your coffee is brewing.

great way to kickstart your metabolism. It's taking something that may be new right now, but stacking it on a habit that's already well-formed. And I'm assuming you're a coffee drinker, if you're like me, nothing happens until I have a cup of coffee or two. So you can take something that you're already doing, just add the tiniest little new thing on top of that. And you're much more likely to follow through with that. The fourth thing I want to talk about is really the role of your personal identity.

And this is really, mental self-talk, if you will, where instead of saying, I want to work out, this what we, you know, this, this internal dialogue that we have like, I really want to work out. Instead, if you just change the wording of that and said, I am the type of person who exercises multiple days a week. I am the type of person who prioritizes fitness and my health simply by

Identify, and I shouldn't say simply because it's challenging. Most people are almost having an aversion to calling themselves athletic or saying these positive things. I don't know if it's the American culture perhaps, but if we can get in the habit of identifying ourselves in a certain way, identifying ourselves as a person who eats whole foods for dinner or

I am the type of person who avoids alcohol or I am the type of person who does XYZ, you are more likely to stick to a habit because it aligns with how you see yourself. If you see yourself in a negative light where you think, I'm just the person who will devour cake every single night, or I'm just the person if there's a cupcake on the table, I'm going eat it right away. I'm just that person. If you keep telling yourself that, you're reinforcing a

I'm going assume is something you may want to change. You don't want to be reinforcing and calling out and pointing a bad finger at yourself saying, guess I'm just the person that does fill in the blank, this negative thing. It takes a lot of practice and emotional fortitude to change the way we think, to change our internal dialogue. But once you do that, everything changes. Everything changes because you get

a gradual increase, almost like the superpower. for myself, I have worked for decades at this point, not say years, but decades at this point that my internal dialogue in my head is I am the guy that exercises whether I'm in the mood for it or not. It's that simple. It doesn't matter if I'm in a good mood, if I'm in a bad mood, if I'm motivated, if I'm not motivated, if it's sunny or rainy or cold or hot, I am

I am the type of person who exercises no matter what. And I just keep telling myself that even though it is so hard and it's there are times when I absolutely don't want to at all. More often than not, I'm not motivated to do it, but by telling myself that this is who I am, this is what I do, it makes it easier to actually accomplish. So let me go back to Val, who was talking about the beginning of my coaching client and how I applied or we are applying these habit rules to her.

Number one, the habit loop, the cue, you know, she really needed a cue to start tidying up her sleep routine. So the first thing we did is she set up an automated alarm on her Alexa that tells her to put the phone away for the night. And so this is just a reminder, again, it's this external cue, which is where we're at right now, is that she needed some sort of external cue to say, hey,

Don't forget, this is the time when you do X. The cue comes up, the alarm comes on, it's time for her to put away her phone in the evening. This is all for her goal of improving her sleep quality, her sleep habits, her sleep hygiene. Second thing we did, we wanted to make it easy, this sort two minute rule. to give her some pieces of a healthy evening routine, two minutes, actually we made it five minutes, but five minutes, she's gonna read.

So reading for at least five minutes and starting this as soon as she puts her phone away. So now we've, sort of, we're building on something here. So there's an alarm that goes off. She takes action, put the phone away for the night. Great. Immediately. What does she do? Picks up a book and reads just for five minutes. She can always read longer, but at least for five minutes. The third thing we added some at this habit stacking concept because she has a couple of dogs after she feeds them.

She takes the dogs out for walks, for a walk every night, which is great. And this is a habit. This happens every single, I mean, the dogs have to eat every single night and then they have to go out every single night. And so we stacked something on top of this habit where as soon as she comes in from walking the dogs, she turns on the hot water for her tea, for evening tea. She loves tea, but typically doesn't get around to doing it because she kind of gets distracted doing a lot of other stuff.

And so we've got the cue of the alarm. We've got an immediate action, simple action of five minutes of reading in the evening. We've got habits stacking. And the fourth thing we're working on is having her saying, you know, in her mind or saying to herself, I am the person who prioritizes sleep. I prioritize sleep over scrolling social media. I'm the person who prioritizes sleep over eating sugary snacks. And, you know, this takes a little while.

Maybe it's kind of, may think of yourself as crazy for talking to yourself, but we all talk to ourselves in our head anyhow. And so we have these four actions that Val has taken to improve our sleep quality. And if you listen to that again, it is automated in a sense, it's really a system and it's simple and nothing, nothing in that has to do with motivation. It's really almost mechanical. A happens, then B happens and then B happens and then C happens and it's very

mechanical and it may seem, well, that it may just seem, you know, mechanical and almost like you're following a spreadsheet, but it's created a system for success. So now the system, her environment is literally set up for her to succeed and at least start the steps of, for her to achieve her goal, which is a better evening routine so she can sleep better and feel better and have more energy. And

what we're doing is dissecting out the concept of motivation. So the motivation, whether she's motivated to do something or not, doesn't really matter because we get these systems, the system in place, which does bring us to the environment. you know, really think about how we can design our surroundings to reduce the friction, to make sure that these good habits are easier to achieve. So.

eating is a really good one. if you're the kind of person who snacks in the evenings, I can tell you a really great way to avoid doing that. that would be, and so these are specifically, I can think of a few clients, including Val, who I just talking about. The snacks are typically gummy bears or ice cream or sugar buzz sort of sensations. If you want to decrease the chance of snacking like that in the evening, design the environment accordingly, which should be, don't have that food in the house.

And I think we've all gone through this perhaps with Halloween, get a bunch of candies, a bunch of candy in the house, and you find yourself kind of just grabbing it because it's just one little tiny Snickers bar because they're so good and easy to just throw in your mouth and eat. Well, there comes a point in time where maybe you've said, I have got to get this stuff out of the house. I'm just going to bring it to the office. I'm just going to leave it on the table. I don't want it because I'm just going to sit here and eat the whole thing. And what you're doing is you are controlling your environment. You're designing the environment to align with your health choices. It's as simple as that.

Making sure that taking a moment to look around and make sure that you're not setting yourself up for failure because your environment is really kind of working against you. Think about part of the environment is also not just the candy, let's say, but also the people around you. So if you more success with healthy habits and healthy decisions and achieving your goals,

you're going to want to surround yourself with people that are like-minded. So if you want to be the person who exercises consistently, befriend somebody who exercises consistently. If you want to eat better, make friends with people who enjoy eating healthy and cooking. you are, and the research shows this, you're far more likely to achieve a goal if you're close social circle.

has similar behaviors. So again, if you want to cut back on drinking alcohol, don't hang out with heavy drinkers. You'll never have the motivation or discipline to consistently overpower the environment that you create for yourself. So if you set up your environment, this may take a couple of days or a couple of weeks to of like move the pieces of your life around, but if your healthspan goal, if your health and fitness goal, if your

doctor is telling you to set some health goals because it's things are risky or if you're stressed out and you're overwhelmed and feeling burnt out, you know, you should be setting some goals. so all of these little pieces, again, there's a lot of little pieces here, but, taking these step by step, including your environment, including your social circles, you are so much more likely to succeed in achieving your goals. When you take these steps,

as opposed to just waking up on a certain day of the week, whether it's your birthday, a holiday, some random Saturday morning or January 1st and saying, Hey, I am super motivated to make these dramatic changes. It's not going to work. It's not that simple. The behavior change is tough. So we just have to recognize that, you know, we do want some instant gratification. So we all want that quick fix. So that's okay.

let's think about how we can leverage instant gratification in a way that's positive. that may be as soon as you finish a, an exercise, as soon as you finish a workout, have something, have a, you know, a treat, if you will. Like, I mean, it doesn't have to be like a candy treat, but it could be like, have a smoothie. could be, you know, call your friend, some, some sort of thing that is positive. They give you that dopamine hit that feel good sensation after

achieving something. We want to leverage as many of these little tiny hacks as we can so we don't have this love-hate relationship and motivation. Another thing I would recommend is tracking. Really monitoring your progress, setting, even having a calendar that you can kind of tick off the boxes. There is a dopamine hit that you'll get from that as well. So even seeing that you are

making progress moment to moment, day by day. I think of a calendar, is, you know, today I worked out or tomorrow, or yesterday I did this or that. Even setting much smaller timelines to track will really, I mean, you're putting, you're nurturing.

the sense of the skill of building a habit. And to go back to Val, the strategy that we talked about, again, thinking about these small, by-sized pieces is that in the evenings, she's actually tracking herself in 30 minute blocks. This is just a short, it's a one week exercise that we're going through, but in every 30 minutes, she's documenting what she was focused on during that 30 minutes, just so she and we can see together what is actually happening or is the goal, you know, is other goals being met.

but it's a really way to positively reinforce the pursuit of a healthy goal.

Speaking of healthy goals and speaking of routines and the concept of having a path to go down, we really want to make sure that we're automating as many decisions as we possibly can, which is why I'm a fan of writing things down, write down this checklist for Val to be tracking every 30 minutes because we all have decision fatigue and we all get exhausted. I forget the stat, people make 30,000.

decisions a day or 35,000 decisions a day, which is insane. A lot of these obviously little tiny micro decisions, but the more you can plan ahead, the fewer decisions you're to have to make. And then the less you're to be relying on motivation to do the right thing. So planning your meals for the week plan on Sunday, plan your meals, planning your workouts ahead of time. And really my coaching clients, one of the best things that they highest value that most of them talk about.

involves decision fatigue, involves the concept of not having to make a decision and just following the program. So for my clients, we have a smartphone app and it's literally press the button. This is what I'm supposed to do today. And you can have a trainer or a coach that can do the same thing. But the idea is the less you have to think and decide and hope that the stars align with motivation, the easier it is.

make it so simple, so simple that it's going to succeed. let's focus on systems and not willpower. Get your system set up and the more dialed your systems are. These are your habits are going to be the less need for motivation. So here are five, actionable takeaways in brief. Number one, start small.

Tiny, tiny wins. Celebrate progress, no matter how small it is. Not going to be perfect. There's no such thing as perfection, but start with small, tiny wins on your healthspan journey, on your health, fitness, wellness journey. Number two, try to eliminate, well, one, identify and then eliminate friction. So again, this is prepping your gym clothes the night before. It is planning your meals for the next day or for the week.

Eliminate friction. Just set things up, set yourself up for success. Number three, use a habit tracker. So there's apps out there that track habits. clients have habit tracking as part of their app. It is great just to look back, both as a reminder, but just to track and say, hey, success, it's a nice way to kind of keep you motivated. Number four, leverage accountability. So find a friend, a coach.

Again, you could probably use an app for accountability just to kind of see your, you know, get these reminders or make sure you're on point. Can't just please get an accountability buddy if nothing else. It's super helpful to know that somebody's in your corner rooting for you, maybe on the same journey as you perhaps. And the fifth thing is reward your effort, not just the outcomes. think that people get most of the people that I talk to,

they are so focused on the scale, their weight. that it's easy to lose sight that we should be rewarding the effort and the process that we're going through, not just the outcome. A of these outcomes are big and they take time to really show themselves to really, you

the finish line if you will. So it's good to treat yourself for sticking to the process, not just hitting some amazing big milestone, just stick to the process. So the one thing you can do today to extend your healthspan is to break up with motivation, break up with that unreliable friend who just bums you out sometimes, just doesn't get you where you want to be.

cannot rely on big health goals, life goals, career goals, if you are entirely dependent on being motivated, because motivation is fleeting. You need to create a system. The one thing you can do is create a system to meet that goal that you've been pursuing. So you're going to want to set up your environment for success. You're going to want to be really methodical about how you do it. You want to take small action items or small actions over weeks and weeks and weeks and weeks.

But the one thing you can do is break up with motivation because if motivation was going to get you where you want it to be, one, you probably wouldn't be listening to this podcast. Two, you would be as fit as you want it to be. Your career would be right where you wanted it to be. Your life would be right where you wanted it to be because we could really write these things down. Like, I wish I had this. I wish I had health. I wish I had stability. I wish I had lack of stress. I wish I had all these things. And even with a path to get there,

If it's dependent upon just being waking up motivated every day and staying motivated, motivated every day, it doesn't work. It doesn't work. So forget that motivation, dude. Sort of like planning a movie movie night with their flaky friend. If they show up great. When motivation doesn't show up. So what? It doesn't matter. Still go to the movies, still do your thing. We don't need motivation.

So with that, I'm going to close and appreciate if you've been listening this long. feel like it was on a little bit of a ramble here, but the punch line is that if you can create systems, you are going to meet your goals. And if you have been struggling to achieve, certainly if you've been struggling to achieve health and wellness goals, I am willing to bet it is because you are depending upon motivation and you do not have a system to support you in achieving your goals. If you want some support on that,

You can reply to this message me, reply to this podcast, our message on YouTube. And I'm happy to engage in a conversation with you, but your barrier is motivation. So let's get motivation out of the equation. Let's build a system, let's build some habits. And until next time, I appreciate your attention and here's to your health. Cheers.