I Tried Andrew Huberman s Morning Routine for 30 Days
00:00Thank you to HelloFresh for sponsoring Thank you to HelloFresh for sponsoring this video. This is Andrew Huberman, the this video. This is Andrew Huberman, the this video. This is Andrew Huberman, the internet's favorite neuroscientist. internet's favorite neuroscientist. internet's favorite neuroscientist. Andrew Huberman. Andrew Huberman. Andrew Huberman. Andrew Huberman. Andrew Huberman. Through his research at Stanford Through his research at Stanford Through his research at Stanford University and his excellent podcast, he University and his excellent podcast, he University and his excellent podcast, he has become the goto expert on the best has become the goto expert on the best has become the goto expert on the best habits and routines for living a habits and routines for living a habits and routines for living a successful and fulfilling life. successful and fulfilling life. successful and fulfilling life. And this is me. While I don't think I And this is me. While I don't think I And this is me. While I don't think I have the worst habits in the world, have the worst habits in the world, have the worst habits in the world, lately I've been in a slump. lately I've been in a slump. lately I've been in a slump. less energy throughout the day, slacking less energy throughout the day, slacking less energy throughout the day, slacking off in healthy habits, and an inability off in healthy habits, and an inability off in healthy habits, and an inability to focus on my work, leading to a to focus on my work, leading to a to focus on my work, leading to a constant feeling like I'm going through constant feeling like I'm going through constant feeling like I'm going through the motions at half speed. So, for the the motions at half speed. So, for the the motions at half speed. So, for the next 30 days, I want to try Andrew next 30 days, I want to try Andrew next 30 days, I want to try Andrew Huberman's sciencebacked morning routine Huberman's sciencebacked morning routine Huberman's sciencebacked morning routine to see if it can pull me out of the rut to see if it can pull me out of the rut to see if it can pull me out of the rut that I'm in. But what is Andrew that I'm in. But what is Andrew that I'm in. But what is Andrew Huberman's morning routine? For me, I Huberman's morning routine? For me, I Huberman's morning routine? For me, I tend to wake up sometime around 6:00 tend to wake up sometime around 6:00 tend to wake up sometime around 6:00 a.m., 6:30, and I write down the time in a.m., 6:30, and I write down the time in a.m., 6:30, and I write down the time in which I woke up. The second thing I do
01:00which I woke up. The second thing I do which I woke up. The second thing I do after I wake up is I make a beline for after I wake up is I make a beline for after I wake up is I make a beline for sunlight. So, getting outside for a sunlight. So, getting outside for a sunlight. So, getting outside for a 10-minute walk or a 15-minute walk is 10-minute walk or a 15-minute walk is 10-minute walk or a 15-minute walk is absolutely vital to mental and physical absolutely vital to mental and physical absolutely vital to mental and physical health. We get back, I start craving health. We get back, I start craving health. We get back, I start craving caffeine, but I purposely delay my caffeine, but I purposely delay my caffeine, but I purposely delay my caffeine intake to 90 minutes to 120 caffeine intake to 90 minutes to 120 caffeine intake to 90 minutes to 120 minutes after I wake up. So, for me, I minutes after I wake up. So, for me, I minutes after I wake up. So, for me, I just drink water. I also put a little just drink water. I also put a little just drink water. I also put a little bit of sea salt in the water bit of sea salt in the water bit of sea salt in the water and I also drink my athletic greens and I also drink my athletic greens and I also drink my athletic greens which is compatible with fasting. So I which is compatible with fasting. So I which is compatible with fasting. So I don't eat anything until about 11:00 don't eat anything until about 11:00 don't eat anything until about 11:00 a.m. or 12 noon. Next I would do a a.m. or 12 noon. Next I would do a a.m. or 12 noon. Next I would do a 90inute bout of work and that's 90inute bout of work and that's 90inute bout of work and that's typically phone off and out of the room. typically phone off and out of the room. typically phone off and out of the room. You'd be amazed how much you can get You'd be amazed how much you can get You'd be amazed how much you can get done in 90 minutes if you are focused. done in 90 minutes if you are focused. done in 90 minutes if you are focused. After I finish that cognitive workout, I After I finish that cognitive workout, I After I finish that cognitive workout, I do some form of physical exercise for do some form of physical exercise for do some form of physical exercise for about an hour. Very last, but certainly about an hour. Very last, but certainly about an hour. Very last, but certainly not least, deliberate cold exposure. And that's what I do each morning. And And that's what I do each morning. And I'm certain that these tools work.
02:00On day one, I wake up craving coffee. On day one, I wake up craving coffee. However, instead, I get ready and I head However, instead, I get ready and I head However, instead, I get ready and I head out from my morning walk. And while it's out from my morning walk. And while it's out from my morning walk. And while it's definitely no morning coffee, it definitely no morning coffee, it definitely no morning coffee, it actually is really, really nice. and I actually is really, really nice. and I actually is really, really nice. and I feel pretty good afterwards. feel pretty good afterwards. feel pretty good afterwards. What doesn't feel so good though is What doesn't feel so good though is What doesn't feel so good though is drinking salt water. drinking salt water. drinking salt water. But I don't want to rely on how I'm But I don't want to rely on how I'm But I don't want to rely on how I'm feeling to evaluate my progress on this feeling to evaluate my progress on this feeling to evaluate my progress on this goal as feelings can change pretty goal as feelings can change pretty goal as feelings can change pretty quickly. I don't want to do this. I quickly. I don't want to do this. I quickly. I don't want to do this. I don't want to do this. Here we go. To track my progress with this To track my progress with this challenge, I'm going to be conducting challenge, I'm going to be conducting challenge, I'm going to be conducting three tests. The first is I just took a three tests. The first is I just took a three tests. The first is I just took a blood test for day one. That's going to blood test for day one. That's going to blood test for day one. That's going to measure things like my testosterone measure things like my testosterone measure things like my testosterone levels and judging by how scared I was levels and judging by how scared I was levels and judging by how scared I was to prick my finger. to prick my finger. to prick my finger. Oh, I can't do it. I can't do it. Oh, I can't do it. I can't do it. Oh, I can't do it. I can't do it. I'm worried they might be a little low. I'm worried they might be a little low. I'm worried they might be a little low. Ow. Ow. Ow. Test number two is by tracking my energy Test number two is by tracking my energy Test number two is by tracking my energy and my mood levels at the end of each
03:00and my mood levels at the end of each and my mood levels at the end of each day. I've already been doing this for day. I've already been doing this for day. I've already been doing this for the past month. So, at the end of this, the past month. So, at the end of this, the past month. So, at the end of this, I'm going to compare my numbers and see I'm going to compare my numbers and see I'm going to compare my numbers and see if I've made any improvements. And if I've made any improvements. And if I've made any improvements. And finally, I'll be testing my work finally, I'll be testing my work finally, I'll be testing my work productivity. To help me evaluate that, productivity. To help me evaluate that, productivity. To help me evaluate that, I've asked for help from the one person I've asked for help from the one person I've asked for help from the one person who knows my work habits better than who knows my work habits better than who knows my work habits better than anyone else. anyone else. anyone else. My name is Brendan. I am Cam's brother My name is Brendan. I am Cam's brother My name is Brendan. I am Cam's brother and his boss. and his boss. and his boss. You're not my boss. You're not my boss. You're not my boss. I'm evaluating how you do at your job. I'm evaluating how you do at your job. I'm evaluating how you do at your job. That makes me your boss. That makes me your boss. That makes me your boss. Just talk about my work habits. Just talk about my work habits. Just talk about my work habits. Sure. You procrastinate. Get distracted. Sure. You procrastinate. Get distracted. Sure. You procrastinate. Get distracted. Procrastinate more. Just a serial Procrastinate more. Just a serial Procrastinate more. Just a serial scroller. Bad communication. bad time scroller. Bad communication. bad time scroller. Bad communication. bad time management, missed deadlines. management, missed deadlines. management, missed deadlines. Yeah, I think that sums it up. Yeah, I think that sums it up. Yeah, I think that sums it up. And sadly, he's not wrong. I am terrible And sadly, he's not wrong. I am terrible And sadly, he's not wrong. I am terrible at focusing. And in my first week in at focusing. And in my first week in at focusing. And in my first week in this challenge, that seemingly has not this challenge, that seemingly has not this challenge, that seemingly has not changed. Even with a sciencebacked changed. Even with a sciencebacked changed. Even with a sciencebacked checklist to help, my brain is still checklist to help, my brain is still checklist to help, my brain is still struggling to get into the zone and work
04:00struggling to get into the zone and work struggling to get into the zone and work effectively. And even though it's still effectively. And even though it's still effectively. And even though it's still early into this goal, I really need to early into this goal, I really need to early into this goal, I really need to figure this out. For a bit more context, figure this out. For a bit more context, figure this out. For a bit more context, I work from home most days. And if you I work from home most days. And if you I work from home most days. And if you come through here, just got to come come through here, just got to come come through here, just got to come through the bathroom, past the toilet, through the bathroom, past the toilet, through the bathroom, past the toilet, and voila, and voila, and voila, this is where I work. Staring at a this is where I work. Staring at a this is where I work. Staring at a screen in a storage room closet that is screen in a storage room closet that is screen in a storage room closet that is connected to connected to connected to my bathroom. Now, I have done the best my bathroom. Now, I have done the best my bathroom. Now, I have done the best to make this space feel cozy. However, to make this space feel cozy. However, to make this space feel cozy. However, it is still kind of a shitty place to it is still kind of a shitty place to it is still kind of a shitty place to work. no pun intended. And with that, I work. no pun intended. And with that, I work. no pun intended. And with that, I become really good at getting out of become really good at getting out of become really good at getting out of this room and distracting myself at any this room and distracting myself at any this room and distracting myself at any chance I can get. Even with my phone out chance I can get. Even with my phone out chance I can get. Even with my phone out of the room, I am getting up constantly of the room, I am getting up constantly of the room, I am getting up constantly to top up on coffee or look for snacks to top up on coffee or look for snacks to top up on coffee or look for snacks that I can't even eat because I'm that I can't even eat because I'm that I can't even eat because I'm fasting. And with each of these fasting. And with each of these fasting. And with each of these interruptions, I'm killing my momentum interruptions, I'm killing my momentum interruptions, I'm killing my momentum when I try to dig into a task. And I'm
05:00when I try to dig into a task. And I'm when I try to dig into a task. And I'm falling further and further behind in my falling further and further behind in my falling further and further behind in my work. And this is definitely the area I work. And this is definitely the area I work. And this is definitely the area I need to improve the most. Or at least need to improve the most. Or at least need to improve the most. Or at least that's what I thought. that's what I thought. that's what I thought. Testosterone, Testosterone, Testosterone, that's your ideal range. 2.49 that's your ideal range. 2.49 that's your ideal range. 2.49 2.4. I'm below average. I'm below average. Gosh, I am speechless. I am speechless. I am speechless. I am speechless. So, one week in and I am failing in two So, one week in and I am failing in two So, one week in and I am failing in two categories. categories. categories. Great. Great. Great. With the discouraging week one complete, With the discouraging week one complete, With the discouraging week one complete, I really want to hone in on improving my I really want to hone in on improving my I really want to hone in on improving my work sessions for week two. So, I decide work sessions for week two. So, I decide work sessions for week two. So, I decide to revisit some Huberman Lab episodes to to revisit some Huberman Lab episodes to to revisit some Huberman Lab episodes to see if there's any tweaks I can make to see if there's any tweaks I can make to see if there's any tweaks I can make to improve my focus. Couple of things for improve my focus. Couple of things for improve my focus. Couple of things for optimizing workspace that are grounded optimizing workspace that are grounded optimizing workspace that are grounded in neuroscience and physiology. So what in neuroscience and physiology. So what in neuroscience and physiology. So what I do is I prop the computer up such that I do is I prop the computer up such that I do is I prop the computer up such that it's at least at eye level when our eyes
06:00it's at least at eye level when our eyes it's at least at eye level when our eyes are directed upward. It creates a state are directed upward. It creates a state are directed upward. It creates a state of heightened alertness. In addition, I of heightened alertness. In addition, I of heightened alertness. In addition, I use low-level white noise turned on at a use low-level white noise turned on at a use low-level white noise turned on at a low volume, not with headphones most of low volume, not with headphones most of low volume, not with headphones most of the time, puts the brain into a state the time, puts the brain into a state the time, puts the brain into a state that's optimal for learning and that's optimal for learning and that's optimal for learning and workflow. workflow. workflow. The one single perk of working in a The one single perk of working in a The one single perk of working in a bathroom, bathroom, bathroom, white noise is easy to come by. white noise is easy to come by. white noise is easy to come by. I'm hoping that if I can pair as much of I'm hoping that if I can pair as much of I'm hoping that if I can pair as much of Hubberman's advice on focus with the Hubberman's advice on focus with the Hubberman's advice on focus with the rest of my morning routine that it can rest of my morning routine that it can rest of my morning routine that it can put me in the best possible position to put me in the best possible position to put me in the best possible position to lock in on my work and really start to lock in on my work and really start to lock in on my work and really start to see some progress. see some progress. see some progress. This feels crazy to say this early into This feels crazy to say this early into This feels crazy to say this early into a challenge, but I feel like I'm already a challenge, but I feel like I'm already a challenge, but I feel like I'm already noticing benefits from this strictly noticing benefits from this strictly noticing benefits from this strictly from like an energy and mood standpoint. from like an energy and mood standpoint. from like an energy and mood standpoint. I used to wake up every morning and just I used to wake up every morning and just I used to wake up every morning and just like doom scroll Twitter and now I like like doom scroll Twitter and now I like like doom scroll Twitter and now I like I genuinely look forward to these walks I genuinely look forward to these walks I genuinely look forward to these walks but get some natural light in my eyes, but get some natural light in my eyes, but get some natural light in my eyes, get some fresh air, some steps. I'm like
07:00get some fresh air, some steps. I'm like get some fresh air, some steps. I'm like halfway through an audiobook that I halfway through an audiobook that I halfway through an audiobook that I started this week. started this week. started this week. Things are going well. Even with my cold Things are going well. Even with my cold Things are going well. Even with my cold showers, while they're definitely not showers, while they're definitely not showers, while they're definitely not fun during, I do feel energized fun during, I do feel energized fun during, I do feel energized afterwards and it feels like it fuels afterwards and it feels like it fuels afterwards and it feels like it fuels the rest of my day. This next blood test the rest of my day. This next blood test the rest of my day. This next blood test is about to be is about to be is about to be so much better. so much better. so much better. But as much as I've seen improvement in But as much as I've seen improvement in But as much as I've seen improvement in my energy and in my health, my work my energy and in my health, my work my energy and in my health, my work sessions still seem to come up short. sessions still seem to come up short. sessions still seem to come up short. If I'm being honest, there hasn't been If I'm being honest, there hasn't been If I'm being honest, there hasn't been as much improvement as I was hoping. as much improvement as I was hoping. as much improvement as I was hoping. It's hard to point to anything and say It's hard to point to anything and say It's hard to point to anything and say you've accomplished more than you you've accomplished more than you you've accomplished more than you normally do. normally do. normally do. Determined to improve my performance, I Determined to improve my performance, I Determined to improve my performance, I opted to switch where I was going to be opted to switch where I was going to be opted to switch where I was going to be working and hopefully get myself into a working and hopefully get myself into a working and hopefully get myself into a better zone for focused work. better zone for focused work. better zone for focused work. [Music] [Music] [Music] But after 3 days working out of my But after 3 days working out of my But after 3 days working out of my house, my work still hasn't improved. house, my work still hasn't improved. house, my work still hasn't improved. And it's starting to look more and more
08:00And it's starting to look more and more And it's starting to look more and more like the problem isn't where I'm like the problem isn't where I'm like the problem isn't where I'm working. working. working. The problem is me. Yet another day where The problem is me. Yet another day where The problem is me. Yet another day where I am not as productive as I should. I am not as productive as I should. I am not as productive as I should. Just feels like the story of my life at Just feels like the story of my life at Just feels like the story of my life at this point. Ever since I started working this point. Ever since I started working this point. Ever since I started working for myself, ever since it's just me and for myself, ever since it's just me and for myself, ever since it's just me and my computer in my house, like it is like my computer in my house, like it is like my computer in my house, like it is like pulling teeth. It it it just feels like pulling teeth. It it it just feels like pulling teeth. It it it just feels like my brain cannot do this. And I don't my brain cannot do this. And I don't my brain cannot do this. And I don't know what that is, but it feels like know what that is, but it feels like know what that is, but it feels like I've been fighting against the same I've been fighting against the same I've been fighting against the same thing. number one problem in my life is thing. number one problem in my life is thing. number one problem in my life is being able to work for myself, be being able to work for myself, be being able to work for myself, be disciplined, be focused in my own work. disciplined, be focused in my own work. disciplined, be focused in my own work. And I like it's been eight years of And I like it's been eight years of And I like it's been eight years of fighting this same thing. fighting this same thing. fighting this same thing. Like, how does it make any sense? It Like, how does it make any sense? It Like, how does it make any sense? It starts to just feel like like it just starts to just feel like like it just starts to just feel like like it just starts to feel like this starts to feel like this starts to feel like this is who I am. Like, this is
09:00is who I am. Like, this is is who I am. Like, this is like like like maybe I'm just like not the person that maybe I'm just like not the person that maybe I'm just like not the person that I thought I was. Maybe this is just like I thought I was. Maybe this is just like I thought I was. Maybe this is just like it, you know, and that's that is scary. it, you know, and that's that is scary. it, you know, and that's that is scary. And I just feel like I'm leaving so much And I just feel like I'm leaving so much And I just feel like I'm leaving so much potential on the table for myself, for potential on the table for myself, for potential on the table for myself, for my future. And that like that thought is my future. And that like that thought is my future. And that like that thought is like horrifying, you know? Goodness like horrifying, you know? Goodness like horrifying, you know? Goodness gracious. Feeling defeated, my only hope now is to try and defeated, my only hope now is to try and work backwards through the past two work backwards through the past two work backwards through the past two weeks to hopefully try and figure out weeks to hopefully try and figure out weeks to hopefully try and figure out what has been holding me back. Why is it what has been holding me back. Why is it what has been holding me back. Why is it that everything feels like it's working that everything feels like it's working that everything feels like it's working except for this one thing? except for this one thing? except for this one thing? Ever since it's just me and my computer Ever since it's just me and my computer Ever since it's just me and my computer in my house, it is like pulling teeth. in my house, it is like pulling teeth. in my house, it is like pulling teeth. Just a serial scroller. halfway through Just a serial scroller. halfway through Just a serial scroller. halfway through an audio book that I started this week an audio book that I started this week an audio book that I started this week and I just feel like I'm leaving so much
10:00and I just feel like I'm leaving so much and I just feel like I'm leaving so much potential on the table for myself, for potential on the table for myself, for my future. Like that thought is like my future. Like that thought is like my future. Like that thought is like horrifying. horrifying. horrifying. Even though I've been working with my Even though I've been working with my Even though I've been working with my phone off and out of the office, I am phone off and out of the office, I am phone off and out of the office, I am still constantly using it throughout still constantly using it throughout still constantly using it throughout this routine on my walks before I get this routine on my walks before I get this routine on my walks before I get ready to work. And after my 90 minutes ready to work. And after my 90 minutes ready to work. And after my 90 minutes are up, I immediately go to my phone. are up, I immediately go to my phone. are up, I immediately go to my phone. And if I'm constantly distracting myself And if I'm constantly distracting myself And if I'm constantly distracting myself before I sit down, it feels like I just before I sit down, it feels like I just before I sit down, it feels like I just keep craving that distraction when I'm keep craving that distraction when I'm keep craving that distraction when I'm working. [Music] The next morning, I decided to try The next morning, I decided to try The next morning, I decided to try keeping my phone powered down until it keeping my phone powered down until it keeping my phone powered down until it was time for my lunch break to see if it was time for my lunch break to see if it was time for my lunch break to see if it would help me focus. would help me focus. would help me focus. The moment you sit down to do some The moment you sit down to do some The moment you sit down to do some serious work and you flip off the serious work and you flip off the serious work and you flip off the internet, all of a sudden it's as if the internet, all of a sudden it's as if the internet, all of a sudden it's as if the phone has a voice. But we all are phone has a voice. But we all are phone has a voice. But we all are familiar with the fact that if we are familiar with the fact that if we are familiar with the fact that if we are focused on something that we all that focused on something that we all that focused on something that we all that just kind of melts away. So I'm creating just kind of melts away. So I'm creating just kind of melts away. So I'm creating this space. I'm funneling my brain into
11:00this space. I'm funneling my brain into this space. I'm funneling my brain into a state where I set up a relationship a state where I set up a relationship a state where I set up a relationship not just between me and the work that not just between me and the work that not just between me and the work that I'm doing, but between me and my ability I'm doing, but between me and my ability I'm doing, but between me and my ability to control my own state of mind. to control my own state of mind. to control my own state of mind. The more I avoided using my phone, the The more I avoided using my phone, the The more I avoided using my phone, the more focused I felt, allowing me to move more focused I felt, allowing me to move more focused I felt, allowing me to move throughout my mornings faster and more throughout my mornings faster and more throughout my mornings faster and more productively. productively. productively. And on the days where I really wanted to And on the days where I really wanted to And on the days where I really wanted to use my phone the most, I straight up use my phone the most, I straight up use my phone the most, I straight up stashed that in my car because I stashed that in my car because I stashed that in my car because I need to focus. need to focus. need to focus. And I have to say that while it can be a And I have to say that while it can be a And I have to say that while it can be a challenge to try and achieve this state challenge to try and achieve this state challenge to try and achieve this state and this tunnel of work, some days you and this tunnel of work, some days you and this tunnel of work, some days you start to get kind of addicted to it. It start to get kind of addicted to it. It start to get kind of addicted to it. It feels really good. It's like a workout feels really good. It's like a workout feels really good. It's like a workout for the mind. for the mind. for the mind. I don't remember the last time I had an I don't remember the last time I had an I don't remember the last time I had an experience where I I feel like I was in experience where I I feel like I was in experience where I I feel like I was in a flow state twice today. Twice. Oh, and a flow state twice today. Twice. Oh, and a flow state twice today. Twice. Oh, and it feels good. I cannot say it enough. it feels good. I cannot say it enough. it feels good. I cannot say it enough. That felt so good today. That felt so good today. That felt so good today. As strange as this may sound, I feel
12:00As strange as this may sound, I feel As strange as this may sound, I feel like the habit of jumping into cold like the habit of jumping into cold like the habit of jumping into cold showers and drinking those awful salt showers and drinking those awful salt showers and drinking those awful salt water drinks has actually made me more water drinks has actually made me more water drinks has actually made me more resilient when it comes to distraction. resilient when it comes to distraction. resilient when it comes to distraction. Because just practicing that daily habit Because just practicing that daily habit Because just practicing that daily habit of doing something hard that I know will of doing something hard that I know will of doing something hard that I know will be satisfying once it's over. It's be satisfying once it's over. It's be satisfying once it's over. It's literally the exact same thing with literally the exact same thing with literally the exact same thing with getting in focused work. It's hard. It's getting in focused work. It's hard. It's getting in focused work. It's hard. It's challenging, but I feel so much better challenging, but I feel so much better challenging, but I feel so much better than I have in some time. We got a 10 in than I have in some time. We got a 10 in than I have in some time. We got a 10 in energy and a 10 in mood. That is the energy and a 10 in mood. That is the energy and a 10 in mood. That is the first perfect day of this challenge. first perfect day of this challenge. first perfect day of this challenge. Today was a good day. A really, really Today was a good day. A really, really Today was a good day. A really, really good day. And when I tally up my numbers good day. And when I tally up my numbers good day. And when I tally up my numbers from the last 30 days, there's been from the last 30 days, there's been from the last 30 days, there's been improvement in both my energy levels and improvement in both my energy levels and improvement in both my energy levels and my mood. With my reported energy levels my mood. With my reported energy levels my mood. With my reported energy levels increasing almost two whole points. increasing almost two whole points. increasing almost two whole points. Not just that you've turned in Not just that you've turned in Not just that you've turned in everything on time this week, which I everything on time this week, which I everything on time this week, which I appreciate. It's that it's really good appreciate. It's that it's really good appreciate. It's that it's really good work. work. work. Which leaves just one final test. Here Which leaves just one final test. Here Which leaves just one final test. Here we go.
13:00Day one. Day 30. Let's go. Day one. Day 30. Let's go. I'm average. I'm average. I'm average. Vitamin D got better. My cholesterol got Vitamin D got better. My cholesterol got Vitamin D got better. My cholesterol got better. better. better. Everything is better. Everything is better. Everything is better. Things have been going so well, I even Things have been going so well, I even Things have been going so well, I even started putting my friends onto the started putting my friends onto the started putting my friends onto the routine. routine. routine. I've been doing the Hummer morning I've been doing the Hummer morning I've been doing the Hummer morning routine. routine. And how did you hear about it? And how did you hear about it? And how did you hear about it? You told me about it. Hey, things have You told me about it. Hey, things have You told me about it. Hey, things have been going so well that I am honestly been going so well that I am honestly been going so well that I am honestly going to continue doing this. And I'm so going to continue doing this. And I'm so going to continue doing this. And I'm so thankful that I gave this a try. And to thankful that I gave this a try. And to thankful that I gave this a try. And to celebrate, on the final day, I invited celebrate, on the final day, I invited celebrate, on the final day, I invited my brother and my friend Matt out to go my brother and my friend Matt out to go my brother and my friend Matt out to go for a cold plunge to finish this off by for a cold plunge to finish this off by for a cold plunge to finish this off by doing something challenging that I know doing something challenging that I know doing something challenging that I know will feel good afterwards. And my hope will feel good afterwards. And my hope will feel good afterwards. And my hope is that going forward after this is that going forward after this is that going forward after this challenge that I can do that more often. challenge that I can do that more often. challenge that I can do that more often. That I can force myself to do difficult That I can force myself to do difficult That I can force myself to do difficult things that I know will pay off in time.