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Naked Truth with Carmen & Olivia
Naked Truth with Carmen & Olivia

Episode 7 · 2 years ago

Episode 7: Goals!

ABOUT THIS EPISODE

Do you set goals? Or do you HATE setting goals? This week Carmen & Olivia talk about how to set goals that work for you!

Stay motivated, stay focused and stay naked!

Connect with us at instagram @nakedtruthpod, twitter @nakedtruth_pod and Facebook https://www.facebook.com/nakedtruthpod. Email us nakedtruthpod@gmail.com.

Hello and welcome to the seventh episode of Naked Truth with Carmen and Olivia. I do hope you are all well. How are you doing, Carmen? Not Bad, not bad. Waiting for the sunshine to come today. The same. He wants to come in London. How is the weather? They're it's actually pretty gray here today. It's been sunny week. It's pretty great at the moment. That yeah, I don't think we're gonna have a nice weekend. So, yeah, you were saying there was going to rain. Right apparently, but we will see. We've got a lot of garden stuff to do. To be honest, I don't have a clue because I stopped watching the news for a while. Peaceful and quiet mine. Have you been up to since last week? And not much. Not much. Dealing with my nearly teenage kid and doing a bit of exercise, so I made sure that at least one every day, even if I don't run, I go for a walk. I lately with the isolation, to be honest. I need nature so much and I remember I'm come from a proper country, science, pain and I love to be in the big cities. I was never a countryside girl and now and I don't know if he's linked to the isolation or getting a little bit old or whatever it is. I need to see dress around me, so I tend to go earlier or later in the day to the park M and being in there in nature. What about you? Yeah, I've been doing lots of walking. I'm nowhere near a big city, so I don't have much choice. It's all very wrong. But yeah, I've been to some new walking spot. That's been nice. But Yeah, just been quite busy this week actually. So, yeah, need to spend a lot in some beautiful photos of your waxing instagram. Love your photos. Yeah, walks on my dogs. That's pretty much more my life. That is pretty much my life's walks and dogs, but dogs working. That's it. I would say. There's a good life. Yeah, I mean I can't I can't complain about it. Have to say that. Yeah, I need to take some more pictures. Actually, I think I've got a bit. My walks got a bit say me. So I stopped taking pictures because it was just going to be the same pictures every time. That MMM, now I've got some new places to walk and I'll be walking on my own some days now because my other half is going back to the gym soon. Well, there, they are going to open the gym. Yeah, yeah, so, to be honestly, something I miss so much, Oh my God, to go to the gym. I did miss you, miss you a lot. So I need to check here if they're going to open. HMM. Yeah, I'm more of an outdoor person, not a gym personal. Sighinfine the sat this week we're actually going to be discussing goal setting, and so maybe you have a goal about going back to the gym. Comment. Yeah, that would be my goal in the next few weeks, hopefully. So I think we should get started with what is it goal and what different types of goals that there are. So do you want to get the started? Yeah, so missing from me, a goal is a person's ambition or desired results in any areas of their life, and for me that three types. There the outcome goal is like, for example, I want to climb the Everest. Then the second type is the performance goals. Is, what do I need to be at that level where I can climb the Everest? I need to be physically fit, I need to learn how to deal with setbacks, extremely important, and be mentally strong, mentally prepare. And then the third type is the process goals. It's about the nitty gritty.

What is sadly, do I need to do to be physically fit, to train four times a week, to though daily strength training? What do I need to to learn how to deal with setbacks and be mentally strong? Perhaps doing meditation, mindfulness, perhaps getting a coach and trying to see situations from different perspective and having more empowering beliefs rather than limiting belief so you know, is that three types of goals and each of them are as important as each other. The problem is, like more in the area of passionate the the BA elements. I think the biggest issue is that many of us, for many years, like in my case, probably for the first thirty years of my life, I didn't have an outcome goal in my life. So people tends to focus a lot on the process, because it's the next steps and what to do on a daily basis, and on the performance goals. But if you don't have the outcome, Gold Day is the one that's more the most motivating part, is literally the outcome goal. Is the why you wanted. You just spend your life, reacting to life. You know, you get another job, you started studying something because your colleagues are doing and you know if you don't do it, you are not going to go up in the ladder. So, and there is the problem. You end up not knowing what you want and how long you know, like what would you make you happy? So this is really really important to do because, you know, is we are living like, in a way, we are in mortals in these planets, and we know it's the only guarantee. We are more tools and which is leaving like, you know, wasting time and copying others, in competing with other's, not knowing if this is going to make us happy. How many times? Is because the society has such expectations. In for your Korea, your family will have certain expectations. Based really really important to do this thinking on what you really want to do and what you want to leave behind and who do you want to be? You know, many of us we just present this persona to work or with friends. There's not us. So it's really important this outcome goal and then once you have the outcome goal, the rest will come, because automatically you need to start going into okay, in order for me to get what I want, I need to get the performance goals. What does it mean, and the process goals. So, yeah, it's quite important and I don't know if you felt the same with your personal development Olivia or not. Was Yeah, I think. You know, I think it's so common this societal expectation and that all your kind of career and life decisions are based around what you should be doing and you're not necessarily thing about what you really want to do and what you want your impact today. And that's, you know, I think I've always, to a degree, done what I've wanted to do, but that has been that societal kind of well, you need to have a proper job and you need to do this and you should be married and you should have children, and it's been that kind of do you do have that pressure behind you, which I've, you know, managed to ignore so far, but it's it's there is a real societal expectation around. Well, this is how you live your life. You do this to this age and then you do that and then you do that and then don't run. How often do you get to stop and go for hang on, who am I and what do I want to do and that's, you know, very much. What happened to me when I went into coaching was that I was having that kind of who like? What do I like? Who Am I? What do I yes, that's it. What is the whole point of me being here? What's my purpose? So it's something I'm definitely much more conscious of now around,...

...you know, goal setting and what you can achieve through doing goal setting. I mean, I remember because I spend my career was in finance and strategy. It was this the studies, that professional studies called Seema, and they're very interesting studies. It's all about strategy and something that I'm really interested so, but I did all the studies in Spain. It's just as country didn't value on my studies as much. So and I saw everybody doing then and I was like no, I'm not gonna do it. But then I didn't go up in the ladder. So I had to do it and I knew all these concerts and but I seriously hated every second of it and it was really interesting. Yet I hated every second and it took me four years to finish the blood thing because I didn't want to do it now because I didn't want to learn this because I knew already. Yet I did it, and then would it helped me to go up in the ladder and it was the right decision at that time. But I always wonder, what about if I thought what I was passionate about and I invest that extra time I put because I studied my ass off, really five o'clock in the morning before I want to work and leaving it was really hard. Imagine if I spend energy in studying something new that I felt passionate about that was nothing to do with money or Korea, where will I be? I don't know. Could have been better situation? When worse? I don't know. But you know, it's the questions you have to ask yourself. Many times, when you just react like Oh, this one is doing it, look she got a promotion, I'm going to do it too, it just doesn't work because at the end that is why we have so much stress and anxiety and at the end days way we are unhappy. Yeah, yeah, don't think properly, because it's pretty you know, it's not easy to think, very difficult when you think. Sometimes you need to look at yourself in the mirror, saying, gosh, I make a mistand I made a mistake here and it's not easy to accept that you wasted few years doing something you shouldn't. But then it's so empowering because then you can stop it. You know ways. So, yeah, yeah, and I think for me, what what I found and what I work with with clients on is really finding out who you are. But it's really hard to know where you want to go and what you want to do and what you're passionate about until you know what you like and who you are and what your values are. And if all that's tied in together with your goals, that's what makes it, you know, motivating and interesting that you do to achieve it, and you do it essactially, because the problem is you can go and put as many goals as you want, want and feeling well, I done this area, I feel proud with myself. If you value certain our line and you have limiting beliefs that are going to you're not going to get that goals. So at the end it's just you have to do the foundation first. So Olivia in terms of so we know what you said goal and which three types and will be lacking normally in in our lives. Let's talk about goal setting, about the process and why we need goal setting our lives and can this be applied to personal development? Yeah, so if you, you know, want to achieve something specific, you really need to set a goal, because if you don't have that that goal, you don't have that focus or direction and you know, how do you work out the path of how to get there? You're just kind of reacting to life and doing things as and when they happen rather than actually planning some step out and putting the work into get what you want. So goal setting not only gives you not only allows you to take control of your life's direction, it provides you like a benchmark for determining whether you're succeeding. But one thing I just kind of quickly like to kind of go over regards to setting...

...goals is what he hates setting goals, because I know I've been there, even as a coach. I've you know, and I know how important goals are, I know what they can do for you, but sometimes I just hate setting them, and I think a lot of that's related to kind of previous jobs having were work related goals. So things where you look at it because you have to fill in your personal development plan for the year or your personal development review for the past year. You've just done and you're trying to kind of justify why you need a bonus or something, and it's all based on you basically doing your job. and to me that wasn't never enough of a it might be called personal development within the within the company, but it really wasn't. It was very much performance and hmm, did you hit these targets that we've set? You know, and that was just a mechanical really. Yeah, and it's it's a tick box exercise on these are your kind of these are your objectives for the year. It's part of your job description. Do it like, well, of course I'm going to do it. Why wouldn't I do it? As much job. That's why I'm painted to do so. You know, I think at times I have an aversion to it because I just recall those kind of pointless exercises where it very much is we need to tick some boxes and fills some paperwork and and file this away so that we can say that you're working at this certain level. So, if you know, if you feel like you have a real aversion to it because of something similar like that. You don't think of goals in that way. It's it's thinking of something that you're actually passionate about, something it's very personal to you. And just make them interesting, make it something you actually want to do. Don't just go or I should do that. This isn't about what you should be doing. These are personal goals. They should be about what you want to do in life. And also, don't get caught up in the fact that you may not achieve that goal. You might not ever achieve that goal, but as long as you're working towards it, then you're achieving something. And over time that goal may change. It may it may need to be more flexible, it might need to there might need to be a big pivot towards something else. I just think of people who've made plans for two thousand and twenty like how many of them feel like they've gone out the window because of Covid? Well, it's just you need to change the data on it or you know, if it was you were setting up a business that was going to be in person. Well, now you probably doing it online. You're just doing things in a different way. So I get where people come from. Anothera I hate setting goals. What I'd say is really push through that with some really personal and passionate goals that you really want to achieve. Such a good point. And the other thing as well is like the angle, will look at the situation. So if you hate it as yourself, how can I make excited? Yeah, because at the end of the day, many of us said work, we have to deliver these kind of gold starting or whatever. So, as with anything in life, Oh God, I can bear it. Well, how can I bear it? How can I make a fun because I the end of the day, we have to do it. Yeah, about looking at it from a different perspective, and then you bring will give you ideas. Yeah, with that, you will give you ideas, and it's really good point. The one, and it's, you know, goal settings a process where you do really need to carefully consider what you you want to do. That's that's how it all starts, is what what is it I actually want to achieve with this? And it takes a lot of hard work to actually get there. And what you can do in between is set some very well defined steps that specify the different areas you need to hit for each goal to be able to achieve it and knowing these steps allow you to really kind of have that magic...

...formula of how you can accomplish that goal. So really that is the goal setting. Isn't just the the end result, it's that it's those steps that you need to take along the way, so that almost like little mini goals that you have to hit along the way to be able to hit that bigger kind of outcome goal at the end. So calm and what kind of goal setting do you do at the moment? What works for you? So for me there are two things that I realize that are streamer important because I change careers. The outcome goal is key, is my way, because you go through and you will know for yourself as well, because you can change career as few times. They are sand dark days where you just wake up and you think, what the heck did I do? You know, and you'll see yourself literally industry begging for money because you're limiting beliefs and your you know you you in a critic started pumping you with all these stories. So, for for tough days, is my outcome goal, like why I'm doing what I'm doing. For the more daily tasks, I had a really bad last week I just couldn't function. I just was a little bit lost and I didn't feel that chief much and then I realize, Oh my God, I didn't do my to do lists. So when I look back, every time is the same. This is the common denominator and it's is hundred percent sure. When I have a bad day where I feel like I was all over the place and I didn't achieve much, is because I didn't do my daily routine. In my daily routine is at the end of each day, before I fall asleep, I take a piece of paper and all the people does in the computers, whatever it is, doesn't matter, whatever works for you, and I write down everything I need to do by right everything, sending an email to Olivia, doing gratitude first thing in the morning, doing this, everything, and I put the tasks that are very easy to do at the very beginning. Starts, like gratitude, when you wake up and your mind go for a walk, whatever it is, because it's really important. And then I take a blue highlighter and I start highlighting ticking when he's done. So before I get up of my bed, I already probably highlighted two or three and that puts me in such a good mood and in the in the right mindset for the day and I kill you know, I went through the days from last week. I didn't do it any of the days. So for me it's really important, not just for my business but as well for personal development, to have the east listen the moment you do the least as well. You can look at it from a Russian point of view and wild debt if and you can say, okay, I need to do on a daily basis only for my business and something for my own personal development, and you can see Stra away if you're if you're missing something that you can include. If you do seeds in new mind you will be missing a lot of things. So yeah, for me, the to the least daily ones, streaming important. Well, Olivia. Yeah, so I think I think I was pretty similar actually in terms of it being, you know, it's stuff you need to get done and there's there's also that kind of self development stuff as well. So for me it's, you know, I have to have some goals for my business. Where's it going? What's the ultimate goal for not just the business itself but also for my own lifestyle, like what am I trying to achieve for me through having a coaching practice and if I don't have that kind of sense of direction, that that forward momentum with the business and things to focus on, and you know there's lots of little things...

...to focus on. It are all over the places. Easy to forget to do part there, then it's not going to work, it's not going to get bigger, it's not going to progress, it's not going to make money. It's it's really making sure that I know the steps I need to take to work out where I'm going to so there's a lot of kind of business goals, some a mini and some of the you know, the overall kind of outcome and something that I've I've realized more in the luck in the last probably three weeks or so, is that I really needed some more personal development, selfdevelopment goals, so doing more stuff that's just for me than for others. So I love being of service to other people, I love helping other people and are supporting other people. The sometimes I forget I need to do that for me. So for me to be able to support other people, I need to be doing work on myself as well. So that's something I've been very consciously trying to commit to this week, to doing things when I said I'm going to do them, to practicing all the techniques I'm trying to practice with some new stuff that we're looking at to do with positive intelligence. And Yeah, it's just being very conscious of you know, every day I need to practice these things, with the the outcome being that I'm, you know, develop more as a person. I'm, you know, better place to be able to support other people because I'm also supporting myself. And it's quite interesting, isn't it? Because if you don't become consciously aware of your behavior and of your life, all these important things will be missing from your life. And that is why, when you don't do personal development, is what happens. And then when you ask a reacting to life. So this conscious part is skiing. So do we have some golden rules to give the listeners when it comes to goal setting? So, yeah, there are five and we will take you through then. The first one is you have to set goals that motivates you. This part is extremely important and this is linked to the outcome goal. Why is this goal important to me? And if I have to share it with somebody, if I meet you, and you. I don't know you and I need to convince you. They said why worthwhile goal? What would I say? Because in the bad days when you start doubting yourself, many when you change Korea or you want to create your own business or you want to, I don't know, move to another country and you can speak the language, whatever it is something big, you will have dark days, you will have doubts yourself and lose confidence and, you know, thinking, Oh my God, what have I done? And at that point is when it's really important to go back to the why and having this motivation. So this is really important, setting goals that motivate you. The second one is to set up a smart goals. Now, for smart goals is the goal has to be specific. It can be measured, so you know if how you doing and you know if you have to make any changes to your plan. It has to be attainable, relevant and tongue, but time bounds. Means like, you know, just to say of I don't know, I want to go to the verse says example we put before. In my lifetime is not very motivational if you say, but the age of forty, I need to achieve that goal. It gives you this focus. Somehow it is kind of motivation. So the time bounds is extremely important. Saying that, I will add to let us to this, smarts. I will say that the goal should be smart. Yeah, so we always,...

...we always keep missing, in society in general, in corporates and jobs, the two most important letters and is exciting day for exciting. They have to, you know, trigger the passion and they are for rewarding. You know, once you achieve the goal, what are you going to get? Is Your bonus? Is it you climb the Everest and is the best feeling in the world see finishing a marathon and if he's so proud, whatever it is, it doesn't matter. But the we keep missing the ear in society and in jobs, exciting and rewarding, because that reward and part keeps you happy and keeps you motivated. Yeah, so that the first ones that they have to motivation and they should be a smarty. What odd the next ones? Olivia. So number three is to set goals in writing. So the physical act of writing down a goal it really helps to solidify that idea, makes it more real and tangible and also, when you're writing it, use the correct words. You know, don't say things like I might do this, I'd like to do that. It's I will do that, I am going to do this. It's being very positive with it and also framing it positively to motivate you. And it might be that you end up rewriting your goals to make it better for you, to make it more motivational, to make it more likely to happen, and you might think that they're you're writing exactly the same thing again. You've just changed a couple of words, but can really help to change the meaning. So, for example, you might have a goal if your line manager or a boss, I will hold on to all existing employees for the next quarter. You think, well, that sounds really positive because they're saying I am going to do this, I'm going to hold on to all existing employees for the next quarter. But then when you change it to I will reduce employee turnover, the second one house has the get out clause where it kind of allows you to succeed anyway, even if some employees leave. Yeah, that's and that's important because with a goal like I will hold on to all existing employees for the next quarter, will you can't actually affect that you can only affect that in the fact that you refuse to suckle your employees. Yeah, I'll make them all stay. If they want to go somewhere else, you have to let them go. They're not a prisoner. But what you can really work on is reducing employee turnover. So what can you do to do that? You know what steps can be put in place. How can you make employs feel more engaged and happier and attract new talent and retain talent? That is something you can it's still very positive, but it's taking that pressure off, off something that isn't on, isn't realistic, and if you use A to do list as part of your writing down goals, it can be very important to have the kind of outcome goals at the top to remind you of what what you're really trying to achieve, so you're kind of where you're really trying to get to overall, and then underneath have those smaller goals so that the steps you need to take in order to get to them. So it just puts them in the top of your mind and keeps that motivation fresh in your head. Such a good point, because I never ever done that and I think this is something they could inspire you. You know, when you're later, God, I have to do this, then you read the why you're doing what you're doing. There's such a good point. Yeah, yeah, particularly if you if there's a bit that is a really tough, bitter that you really don't want to do, like maybe you've got to have a very difficult conversation or you've got...

...to do something it's very boring to to get somewhere. It's just a really onerous task you need to get completed in order to move on, but having that overall goal. So, for example, at the moment I need to I need to do my last year's tax return and I know that I've got until January to do it, but I also know I'm owed some money. So I need to keep in mind that I'm owed some money to do the really boring job of going through all those spreadsheets and doing all the accounting stuff and so funding for the taxes. Everybody hates then and everybody's like Oh, but the thing is, the sooner you do it, the better you feel. Yes, absolutely, Yes, do a girl right, yeah, just do it. Go today. And the next step, number four is make an action plan. So this is something that can quite often be missed out in goal setting, particularly I find with work goals that you're just kind of given the subjective of do this, but at no point do you really plan the how do you do that? So it's really important that you do have this step of making an action plan, because we get so focused on the outcome it's easy to forget all the steps that you need to do along the way. So write a detailed plan with all the steps that you'll need to do and cross them out as you complete them, and that really helps out for those goals that are big and demanding or very long term goals, and you can look back and at what you've achieved so far, which helps to motivate you to continue along your path towards that ultimate goal. So as you're ticking them off, you get that kind of boost of art, I've done one step closer to getting towards that goal, to what I want to do. But also, if you're having a particularly tough day, you can kind of Lo look back at that and be like, oh well, I've completed, you know, ten out of fifteen stands take version. So it really does keep that that motivation going. And then what's number five? So yeah, we need force Jo it's about setting golds. Their motivational setting golds are as smarter, remember, exciting and rewarding. Put then in writing, making an action plan. And the fifth one is is stick with it. So just to remember the goal setting is an ongoing activities, not just a means to an end. So we need to make sure that we building remind us to keep ourselves on track and a regular time slots available to review our goals. So you you it could be the UN destination, that outcome going is not goal, is not going to change in the long term, but it could be the action plan, the performance goals and process goals. You have to adapt and change significant as you go along, because now everything depends on you. You know, there's a lot of Standin of factors. So we need to make sure the relevance, value and necessity remain high. or it could be that you're in a position where you need to change you outcome goal as well, so then you have to change the whole plan. So that is why it's so important to keep going and keep checking and monitoring you you goals and see if you have to adapt and change life for some point many business they have to pivot with them to online, with the Copt. So that is really really key. And however you want to do it depends on the individual. Some people is with piece of paper, the people with Excel aspresheets, whatever. It just doesn't matter. But it's really important to keep truck and as well, as you mentioned before, it motivates you because you see where how far you come from. The second part with the stick with this, and I think it's really important, is considered an accountability partner, and here probably is more important. When you're doing something big like you changing a career, you creating a business, it can be a very, very...

...lonely path and many days. You will have many days where you go, oh my gosh, I just made the wrong decision. I have to go back to what I was and see if I can. So it's really important that you choose somebody you can talk to and you can be thinking, okay, could be my partner, my husband and my wife, or a friend, and potentially that would not be a good idea because they have a positive bias towards making you happy and you know you will be depressed sometimes when you change career. You do in your own business. It will be some tough called days and what you don't need is somebody telling you or just give up, because you bring is already telling you that. You need somebody that potentially the perfect accountability partner could be somebody that they did that walk already and there are net to be ahead of you. But even if he's somebody days walking at the same pace as during the same path, that could be good because you can bounce ideas from each other, you can encourage each other and that will these two would be much better than a friend or than your mother or your partner, much much better, because they're going to be more rational or jective and they're not going to have judgments your so the conversations are going to be better for you to keep motivated in the in the dark days. And as mentioned, it is mainly for the big, big ones where you will feel the scare and for many of the goals, it depends how motivators, how self motivate, you are and how discipline you are. Like example, for me, I'm extremely discipline with myself in certain areas, like at work. No matter what I achieve fully stop with the shoe size it's not that bad. It's not that much. You know, I have days where I got God. So I get up and it's just I can't be bother and I don't do anything in the way and have all the weeks that I do. Three days, so one day. And it's funny how we can be streamingly disciplining in one area and not so much in other areas. So it just depends. But I think it's quite important in terms of pick the right accountability partner, because it's very easy to say I need accountability partner. I pick my friend Olivia. Yeah, well, Olivia wants me happy. Oliver doesn't want me to press so live. It will say things with good intentions to keep me out of the black hole I am in that day, but that could very well be the worst thing Olivia could do to me. So it's really important to pick and choose. You your Pan as well. So, Olivian, terms of all these, what will you say that the key points to pay attention to. Oh, goal settings. It's much more more than just saying I want this thing to happen like that. That's it. I've had this vision. That's it. It's I've thought about it now. So it's you know everything's just going to fall into my lap and happen. You really need to understand and define what you want and why you want it in the first place so that you remain motivated and you the chance that you will succeed is increased because you really understand the what and the why, and then understanding thet and why needs you to the house. So how do I do it? And it gives you that Action Plan of all those steps you need to take and you do that by following those five golden rules that we've just been through and you can set goals with with confidence. Then like you know you've set something that's motivating, you know that it's a smarter goal, you know that you've got it written down somewhere. It's going to keep you focused, you know that you're going to keep going with it because you've got such a good understanding of what it is you're trying to achieve and through knowing...

...how to do that, it just becomes easier and easier to do. It becomes more second nature to be able to do goal setting. It's not such an arduous kind of work task that it can feel like, and you can really see how far you've come, what you've achieved so far, and look back and reflect on everything that you've achieved. But also it's really important to remain flexible and understand things are out of your control sometimes, and we just changes people. As we get older, the things we want change. Sometimes things happen to us that make us completely reevaluate what's really important in our lives, and that's okay. Your goals. It's not like you write it on a piece of paper and it's an absolute contract that that is the that has to be the end result, though. There can be no change to that. You need to be kind to yourself, but also stay focused and keep going with them. So hopefully, with those five golden rules, you'll find it a lot easier now to to set those goals and when you get into that mindset of I really hate setting goals, remember this isn't about doing your job at work. This is about thinking about your very personal goals and they might be in the workplace, but they might not be anything to do with work at all. It's about what you want to do and what you want to achieve, and not what is expected of you and what other people want you to do, and I guess in in the personal development area. Just remembered that's the lcome gold. So really important and you have to paying attention to think about who I yum, who I want to be and what I really want, and write it down in every area of your life. Is Really, really important. And then, as we go went through the process of goal setting. That's pretty much what happens at work. You can apply the same process to your personal development. Yeah, yeah, make sure that you're right, things done, that they are smart, they're motivating. You can applace actually what you know already. Yeah, yeah, and keep everything always just keep values and who you are in mind. I mean that's my answer to everything in life. Is it. Does it align with your truth? It's so true. Align with your values. It's probably going to keep you motivated. It's probably going to keep you focused and actually be something you want to do, as sutly my friend. So we coming to the end. Thank you so much for listening and enjoining us again another week. Hope we see you next week. Connect with us at install at naked truth pot and twitter at naked truth underscore pot or facebook page is naked truth with Carmen and Olivia, and if you like to collaborate and share your story with us? Our email address is naked truth pot at emailcom. Tell your friends about us, spread the world, stay honest, say you and stay naked. Thank you so much, see you next week. Take care. Bye.

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