This is the 64th episode of the SHINE podcast and the first of 2023. The focus of this season will be on the essentials for wellbeing. Each interview will highlight new research and thought leadership on the correlation of personal well being, the well being at work, and how to live and conduct business in a way that nurtures the planet’s well being. To kick off the season, I will speak to my own learnings and refinements on how to birth a new way of well-being at work and in life. I will speak to what I learned from living in Costa Rica in the last 3 months during my sabbatical, relevant research regarding happiness and the Blue zones, and lastly prompts to help you identify what are the essential ingredients for well-being at work and in life.
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The Imperfect Shownotes
0:01 Carley Hauck
Hi, welcome to the SHINE podcast. My name is Carley Hauck and I am your host. This is approximately the fifth season of the SHINE podcast. I say approximately because on average, I have 9 to 10 interviews per season. But if inspiration hits, then guess what? You get more goodness. This podcast focuses on the intersection of three things: the science and application of conscious, inclusive leadership, the recipe for high performing teams and awareness practices that you can cultivate to be the kind of leader our world needs now.
Before I tell you about this next season, and our topic today, please go over to Apple podcasts and hit the subscribe button. This way you don’t miss out on any future episodes. And you can also scroll through our many episodes in the last couple years, and find inspiration, and wisdom and science there.
This is the 64th episode of the podcast and the first of 2023. And the focus of this season will be on the essentials for wellbeing. And this is encompassing the intersection of our personal well being, the well being at work, and how we can support the planet’s well being. This season has so many incredible interviews, so many wonderful tips. And I am also really excited to share with you some of my own refinements of well being. And so I will be sprinkling in three different solo interviews with you over the course of this season.
So join me now for the first of these solo podcast interviews, as I talk to you about birthing a new way of well being at work and in life. Before I jump in to how I’m going to break this down, I’d like to encourage you to take the Inner Game Leadership Assessment. There are nine different essential inner game leadership competencies that I’ve been studying and doing a lot of research around. Many of these are highlighted in my new book SHINE. When you take the assessment, you will see where your strengths and gaps are, so that you can level up and upskill. The link will be in the show notes under Inner Game Leadership Assessment.
3:07 Carley Hauck
So let’s go ahead and step into this incredible episode. There’s a lot of information I want to share with you. So I’m going to break it into three parts. I went to live and work and be in Costa Rica, which is one of my favorite countries that I’ve been going to annually for five years, but visiting for about 10.
I’ll break this interview down is to focus first on my inner well being journey in Costa Rica and the refinements and the learnings that I had, that I think will benefit you.
Second, I would like to share some of the science around happiness, and specifically around some of the Blue Zones research that has been conducted mostly by a colleague of mine, Dan Buettner, but also by many other folks to really understand what supports longevity, well being and people really living their best life because don’t we all want to love and live our best life?
And then lastly, I’m going to leave some prompts and questions so that you can help design a life with greater wellbeing.
Okay, let’s start with part one. How I upskilled my inner well being and some of the refinements that I made and I’m continually integrating now that I’m back in the US. So I went to Costa Rica for three months, and I want to share that that was a big planning process for me, it wasn’t something that I just decided to do, it was something that I knew that I wanted to prioritize in 2022. And a part of that actually came about because I could really feel a high level of burnout at the end of ‘21. And I knew that based on what I had on my plate in ‘22, I couldn’t really take that much time off. But I knew that I could prioritize it for the end of ‘22, and into the beginning of ‘23. Because without it, I was not going to be able to bring my best to my life, to my family, to my friends, and to be able to be in service in the way that I want to for leaders and companies, especially as everything is being restructured. This is a time where I feel I have immense value to add.
But I can’t do that, if I don’t have enough energy, to be able to provide that type of dedication and commitment. In order to live in Costa Rica for this period of time, I had gone through a lot of letting go in the previous few years. If you really knew me, which I’ll share a little bit, I actually have been living this very nomadic life since May of 2020, which is not actually something that I think is for everyone. It’s not something I ever thought I would be up for. But I had to leave my home in Oakland in May 2020 because the quarantine, and pandemic created some hostility in my van landlord, and she became very irrational. And it was not psychologically or physically safe for me to remain there. So I ended up moving away, six hours away to a very remote but beautiful location in the Eastern Sierras and the summer of 2020, right before Black Lives Matter hit in Oakland. So it was actually quite a blessing and a gift for me to leave, I ended up suing her. I won the lawsuit. And that took me on this really crazy journey of living in lots of different areas and cities and communities trying on, trying to figure out where home really wants.
I lived in North Carolina, in a very small mountain town, that was 8000 people for the majority of ‘21 with some breaks going to Sedona living in Bend Oregon, trying on San Diego. And then in ‘22, I moved back and relocated to California. But I left the majority of my things in a storage unit, which is still there in North Carolina. And I had the great opportunity to return back to the Bay Area where I spent most of my adult life and also got a chance to try on San Diego. So I share all of that because I have learned to be comfortable with not a lot of stuff with you know, small suitcase with the essentials. And that allowed me to live with even less in Costa Rica for three months.
So what did I kind of bring with me? A yoga mat, a clean press that would allow me to have certain you know herbal teas and herbal latte is that is a daily infusion that I have for caffeine in the morning I had you know two bags of clothing and brought two books, my journal and just really let go of a lot because I knew that I was not going to be able to get the same products without spending a ton of money. There is no Amazon in Costa Rica right now, which is wonderful, but it really does limit what you’re able to bring in and therefore buy when you’re in country. So I packed the essentials.
And for basically the first six weeks, I was incredibly unplugged from technology from social media from work and this was part of my sabbatical. And I knew that I needed this time to refill my well and to be able to focus on other learning and other nourishment. And I have spent probably the last 15 years of my life, taking the last week to ten days in silence at the end of the year, this is a pretty regular ritual and refinement of mine to be able to really purify the mind, body and heart.
And so this time of year, the end of December of ‘22, I actually spent almost a month and a lot of silence. And that was really nourishing for me. And that allowed me to really honor my slowness, my emotional sensitivity, and my desire to have more time for embodiment for rest in play. And because I was mostly in silence, rest and play just look like staring at trees, it looked like listening to howler monkeys, it looked like swimming in the ocean. And I believe that the more and more that I listen to what is my natural rhythm, just like all of us have a natural rhythm, and I’m not pushing beyond that which I have tended to do in my life, working with tech companies, and just trying to kind of be a super woman at certain times, the more I can really honor what is true for me, especially in my early 40s, and not in my 30s anymore, the more I have to give, the more value and wisdom and curiosity and passion I can bring to my clients into the companies and leaders that I work with.
12:30 Carley Hauck
Some of the refinements of my mind was just having even more gratitude, taking more time and slowness. Really letting myself know that no matter what was happening in life, that I was safe. I think there are some times that I am leading from fear versus I have everything that I need. So just having more and more time to harness this and cultivate this, from a disengagement of social media, of work, was really healing for me.
Some of the refinements that I made towards food. This was kind of a blessing and a challenge. Honestly, during my entire three months, the food in Costa Rica in my experience in comparison to the US is pretty basic, it’s very pure, which is, which is a positive but can also be a negative. And so therefore, the grocery stores have very basic ingredients, they are importing certain things. But there’s so much less selection than what you would find in a grocery store in the US.
So the fruits and the vegetables that you can get at the farmers markets or even in the grocery stores are different. They’re tropical, for example, and I would say mostly the fruits, not the vegetables, but you can find papayas and mangoes and passionfruit and watermelon. The vegetables are pretty similar. But one area that made a huge comeback for me was celery. I started actually having celery juice every morning. And that is something that I have continued on since I came back to the US. I have found that that has been really healing for my body.
And also based on some of the challenges that you’ll hear about that I underwent with water and sanitation. That food actually felt just something that was easy for me to digest. So what I found in living there and working there, which is different than being on retreat, which was a lot of my experience in the last five years, as I’ve taken the silent time at the end of the year, was that the food was very expensive. And it was expensive to buy. It was expensive to prepare because spices were very expensive. A jar of coconut oil was about $15 US, a jar of peanut butter was $12 and some of this was just based on added taxes so I began really rationing my food. One, it was very basic, two, it was just very expensive. I avoid throwing food out as much as I possibly can, no matter where I’m living, but I did this even more in Costa Rica just due to how expensive everything was.
So I ended up actually losing a fair bit of weight that I didn’t mean to lose. And some of my refinements for my you know, eating there was as I said celery juice I would have papaya and papaya seeds, which are anti parasitic I would, you know, cook a lot of things ahead of time, even more than I do in the US because I found things actually went bad more quickly. And I think maybe some of that is that it’s less genetically modified, I think the storage ability, and also just when you’re getting the fruits and vegetables, they’re not refrigerated, for example. So they might be getting to you a little bit more ripe.
And the other thing that happened while I was in Costa Rica, and this, you know, this goes back to kind of refinements around food is that I unfortunately came down with three stomach bugs, likely parasites, I’m still actually just landing in the US and trying to get a sense of what actually happened to my body. So I will be finding out some more information in this next week. But the water quality, depending on where you are in the country, closer to the ocean, not so great, higher in the mountains much, much better. And I got two different parasites, bugs and my last month, and that just really tipped me over the edge. So while my well being was up-leveled, in certain ways, it was definitely very much downgraded in other ways. But I am coming back with some great learnings.
16:25 Carley Hauck
So let’s talk about physical activity, what were some of the refinements that I ended up making? Well, it’s so interesting, because prior to going to Costa Rica, I’ve always, you know, had a yoga practice since I was 17. And I definitely prioritize physical well being and daily exercise, but I didn’t have access to a gym. So I ended up using rocks for weights. And I found just a lot of natural ways to add weight bearing activity, definitely less than what I would do in the States, but it still at least allowed me to have some muscle tone. So that might be swimming. That might be you know, just, you know, adding more weight to my daily biking. When I was living the last month in Costa Rica I was down on the Caribbean side, and I did not have a car. So I was biking everywhere. And I did that because I was really experimenting with regenerative living. And that will be something that I’ll talk just a little bit more about.
But what I would say became such an essential thing that I think sometimes we take for granted, was having clean water. The water that I had available to me the last month was purified as much as it could be in the casita that I was renting. But the tap water was very unhealthy. And so as much as I could, I tried to, you know, cook things in the purified water, but based on the fact that I was working remotely, you know, it just took so much more time, how am I going to bathe? How am I gonna brush my teeth, every single thing has to be this filtered water, which just takes a longer process.
So I became just so much more aware how important clean water is. I mean, that was always a thing, it’s always been something I prioritized in the States, I use a Berkey filter. But when you don’t have access to it, you’re gonna get sick, and it is really going to negatively impact your well being.
The other thing that I really wanted to try on in a deeper way, was living regeneratively when I was living in Costa Rica and this you know, this is a part of well being because if the planet’s well being is not prioritized, and our well being is not going to be at the level that it can be we’re neither of us are going to flourish because we’re all connected.
And so again, if the water is not healthy in Costa Costa Rica or wherever you are, then you’re not going to be healthy. And so Costa Rica has a real focus on sustainability and I’ll be sharing more about that in another podcast. But reusing plastic was a huge priority for me. I did not want to bring in more plastic to this country that frankly doesn’t want it, doesn’t need it. But with all the tourism and development happening. The tourists are bringing in loads of plastic and the grocery store there. Some grocery stores are giving out plastic bags. So I brought my own bags just like I use in the US. And anything that I had to buy that had plastic I would reuse as basically Tupperware and just take that with me wherever I went.
For those of you that may or may not know, only 7% of plastics can actually be recycled. And so much of our plastic use is single use. So it really makes a difference for you to bring Tupperware to recycle, what containers you’re using to bring cloth bags, to, you know, have cloth diapers if you can, because so much of this stuff is just going into our water, it’s going into our soil, it’s going to our air and again, not contributing to our well being or the planet’s well being.
I ate and bought mostly fruits and vegetables from farmers markets as much as I could. And I shared a car with a friend, which we had only for two weeks. If I had to fly, which we only did once I flew with a local airline, Sansa, which has much smaller planes. So there was less fossil fuels. The last month of my trip, I was biking, I also walked as much as I could. And there you go. That was a way that I limited fossil fuels, and I limited plastic and I ate as much plant based as I possibly could. Because the more we eat whole foods, plant based diets, the more we mitigate climate change and fossil fuels.
21:32 Carley Hauck
So let’s go into this next section, which is really about what did I learn from the culture of Costa Rica, and the people there around happiness and well being? Well, for those of you that have listened to the podcast for a while, you might remember me mentioning this, but one of the very first classes that I was invited to teach on at Stanford, which was almost 10 years ago was happiness. And I remember reporting at that time that Costa Rica had been noted as one of the happiest countries in the world. It seems kind of funny, to me, even now that I had a class called Happiness. Why do we even have to be taught how to be happy, right? Shouldn’t that just come automatically?
But as we know, some of our values in the US and in other countries do not focus or prioritize happiness or well being, in fact, we’re prioritizing economic development and growth, the GDP, which is not actually correlated with wellbeing, working more, making more money, actually means we have less time for happiness and well being. And since that is the opposite value, and the priority of Costa Rican government and culture, I think we could definitely learn a lot from them.
So these are some of the things that Costa Rica has done just in their government structuring that supports well being and happiness. And what I would say too about happiness is that when we think about happiness, it’s an emotion. It’s fleeting, we might feel really happy when we have a baby, or we get married, or we get that job promotion that we’ve been wanting for a really long time. But those things are not sustainable.
What I would say and this is what I offered to the students in my happiness class at Stanford was contentment is much more realistic. How can we orient and design our lives to be contented versus happy, where we don’t have to have these huge surges of experience that create happiness, but rather, we’re able to actually feel experience of contentment throughout the day, which is, I feel contented drinking a cup of herbal latte. I feel contented when I exercise in the morning, I feel contented when I look at a body of water. I feel contented when I’m able to talk to my parents every week, right? How are you orienting around contentment versus happiness?
So let’s take some research backed evidence based practices from Costa Rica on how they have created a more happy culture that prioritizes well being. Well first, happy families are the building blocks of happy societies. And what we found in the research is that children in a two parent home or larger community are better off than not. So you know, people that stay together versus get divorced, the children are happier, as long as those are more healthy relationships, right?
Aging parents who live near their children live longer, and children are happier, too. So the family unit is really important to nurture. And this is something that Costa Rica has done right. And how do they do it? They develop local social daily rituals with friends and family, that could look like making a meal together, you know, talking to their neighbors, creating weekly activities, where they’re being social, and they’re nurturing those connections. A lot of folks might do this in the US as well, but they’re doing it daily, they’re doing it weekly. And that is creating more wellbeing.
It’s also important to make friends with your neighbors, people are happiest. Typically, when they socialize with others for anywhere from two to six hours a day has been found in the research, that’s going to vary depending on your level of introversion or extroversion. And I would say, Costa Ricans do that pretty regularly. They really emphasize building and sustaining and nurturing their social networks. And they do that, you know, weekly, where Sunday might be family day, or if they’re, you know, if you’re not close with your family and in physical proximity, how do you really create that with friends that feel like family.
Another thing that Costa Ricans do is they eat with their co-workers, they practice their faith. So that could look like meditation, it could be spiritual practice, they’re eating at least six to eight servings of fruits and veggies. And research has shown continuously that this increases well being and longevity.
So one of the ways that you can do that is you go to the market, for the freshest produce more than once a week, walking and biking there is even better, which is what I was doing throughout the whole three months that I was living there. And as much as I can, when I’m in the States, I go to the local farmers markets. One of the joys of living in California is that there have always been so many incredible local farmer markets that I have been able to frequent during the week, but also on the weekend.
And then one of the tenants of well being and happiness is generosity, which is really knowing that you have enough that you can give enough. Costa Rica has been noted, especially in the Nicoya Peninsula, which is on the western side to be one of the Blue Zone areas. And the blue zone basically is a place where folks have been found by research to live 100 years or longer. And there are a couple different places that have been found throughout the world. And I’m not going to focus on all of that right now. But there will be another podcast around Blue Zones, and how to design more of your life, to orient towards some of the essential tips of Blue Zones and why those people are happier and why they’re living longer.
One of the things that the government in Costa Rica has prioritized has really increased well being and that is investing in education and healthcare. And so that is a little bit different than the states or some other companies that again, are investing in economic development and GDP. But everyone in Costa Rica has access to socialized education and health care. And that allows people to really not go in debt, to learn what they want to learn. And they get to choose what they want to do professionally. And if they don’t like something and they’ve tried it on, they’re not in huge amounts of debt. And then they can’t pivot to something different.
They also have really prioritized health care. So they provide free services of health care, every single person in Costa Rica gets an annual health visit. And what we know is that if we are focusing on treating mental health, physical health, we will actually be having so much more money because we’re not having to spend so much money to treat it. And we all know that if we are able to intervene and focus on well being so we don’t have these high amounts of heart disease and cancer, then everyone’s going to be happier, and their well being will go up. This feels like a no brainer. So what I’m really saying is why don’t we prioritize our well being, so that we are not then having to treat the symptoms of disease later on, which is pretty ubiquitous in the States.
And then lastly, some of the things that Costa Rica is really focused on instead of economic development is teaching life skills in schools. So for example, financial wellness, civics, and even teaching kids at a young age how to solve life’s problems, and how to get along with others. What I have had the privilege and opportunity to really refine and develop through a lot of research, and over 10 years working with different companies and students at Stanford, and Haas School of Business at UC Berkeley, is identifying what are these skills that we really need to create these high trust, flourishing human centered organizations.
And I do believe that if we were starting to cultivate some of these early on, and not waiting till adulthood, we’d be in a very different situation at work, we’d have this foundation that we just need refreshers for. And so I am really excited to teach this to adults now, but then to have them start to share it with their kids, have it be offered in schools, and some of these things are already being offered now, which is great.
31:35 Carley Hauck
So as I wrap this solo podcast up, I wanted to give you some prompts for how can you design a more contented life, where you’re focusing on your well being as the essential for 2023.
So let’s start with financial wellness, because that is a compartment of well being. We have our psychological, we have our social, we have our physical, and we have our financial. So with the recession, top of mind for some folks, you know, and inflation rising, financial well being might be a little bit more on your radar than it has in the past.
So are you living within your means? Are you delaying gratification for what you need versus what you want? Are you really noticing what’s coming in and what’s going out? There’s going to be another podcast episode that I will be releasing soon, that will help you focus on this. So stay tuned.
How are you prioritizing nourishing family or friend time this is focusing on our social well being? Are you orienting your life around spending time with loved ones? With yearly trips, vacations, family dinners? How are you doing that?
Now let’s focus on physical well being- food as medicine? Are you eating five to seven fruits and veggies every day? Are you prioritizing a mostly whole foods plant based diet? Again, this has been shown by the research to increase people’s level of well being and happiness by staggering amounts. It is also one of the easiest ways that we can mitigate climate change.
And then, psychological well being. Have you started a regular meditation practice? Are you incorporating different aspects to invest in faith or spiritual nourishment? Prioritizing 15 minutes a day is going to really support you in cultivating more gratitude, more self belonging, more empathy, it will, up level, so many different skills that you can bring to your relationships, to work, to your life.
So as part of psychological well being, I really think of it as taking time for reflection, for journaling, for spiritual practice, it could be meditation, it could be prayer, but it’s really a time that you are focusing on your inner nourishment.
And a big part of what I write about and what this podcast is oriented towards is how are we increasing our skills to be conscious, inclusive leaders but also people and I have developed this framework called the inner game, which has come from over 10 years of working with lots of different leaders and companies and then doing research on these competencies. And what I’ve narrowed it down to is nine different leadership competencies and I call them leadership competencies because we all are leaders or leaders at home We’re leaders in our communities, we’re leaders at work.
And the nine are all things that some of us have. And some of us have greater levels of, and some of us are weaker and, and the inner game really impacts how we show up in the world. So it is really the core of who you are. And it is our internal operating system. And what I have found in the research is that folks with a stronger inner game have the ability to be with greater complexity, with more compassion, with more resilience, with more fortitude, more courage. And they are the folks that really are able to keep calm and lead well during crisis. And when there’s just so much volatility, uncertainty, ambiguity, ambiguity, and that is where we are in the world right now. And I don’t actually see the volatility, or the uncertainty or the complexity or ambiguity, being something that lessens over time, I actually just think it’s going to increase and so we all have the opportunity, and the need, frankly, to really upgrade our inner game.
And so, what is the inner game? What are these nine leadership competencies? Self awareness, self management, empathy, resilience, psychological well being, physical well being humility, self belonging, and mindfulness. And in giving this inner game leadership assessment that I referenced at the beginning, which you’re going to have a chance to actually take, I’ve never offered it to the public before. So this is very exciting. If you go to the show notes, you’ll be able to take this free link, so that you can understand where you are falling.
You’re going to have certain strengths in these nine, and there’s going to be other areas where you need to focus but in surveying about 100 different leaders in the last year, the areas that I’ve seen on average, that are lower are the physical and psychological well being, which is why I really wanted to focus on supporting folks with greater well being in this podcast season, but also self belonging. And self belonging really refers to self love, self compassion, self forgiveness, self acceptance.
So again, if you want to learn where your inner game is, there will be a link in the show notes for you to take. And why this is so important is because the inner game really impacts the outer game. So the outer game is how we’re showing up at work in life. And from my experience, leading conscious leadership programs, and one particularly with a big financial institution, last year was a six month conscious leadership program. And I surveyed the directors and senior directors, there were 50 of them before the program started. And after the program started, I had two assessments, the inner game leadership assessment, and then the collective trust and wellbeing assessment.
And what was really exciting to see is that every leader was invited to increase two to three leadership competencies of the nine I just told you about. And they succeeded in this, but they even because of their high achievers, 89% of the entire group of 50, increased four out of nine inner game leadership competencies. And as a result, that impacted and increased the psychological safety of the group, the relationship mastery, the social sensitivity, and the empathy. Those were the four qualities of the outer game, we could think of it as that impacted the group because of what each of these leaders was focusing on the inside individually.
So again, whatever we’re working on individually is going to have an impact on the outside, in our social networks, and our relationships. And that’s why it’s so exciting and so important. So that’s a way that I can support you to increase your psychological well being.
And if you want to get started on my meditation, I have 15 Free Inner Game Meditations on the resources page of my website carleyhauck.com. So as you think about answering some of these questions, and I’d love for you to go back and write some answers and spend a little time reflecting on this, to really dial in the essentials of your well being for 2023. What are some cues that you can put in place to support this new way of being? Who can support you to be accountable for these new ways of being?
And so you heard about some of the refinements that I made in these last three months in Costa Rica. And what is now the challenge for me is really making sure that they become habits in the US. And so I have definitely been practicing them in the last couple of days since I got back. And I plan to continue. And what I have learned from supporting lots of folks, organizationally, but also individually and with teams is that it takes on average, about 10 weeks to create a habit, it’s not 30 days, it’s not 40 days, the research is pretty clear, 10 weeks, so let’s just round that up to three months. And because I got a head start practicing a lot of these things for the last three months in Costa Rica, I feel like some of them are already actually habits. And now I just have to continue them. But I want to set that expectation, so that you can really commit to three months, and then just keep watering that seed and it will become a real habit in your life.
41:16 Carley Hauck
So I hope that this was helpful for you. I have a lot of really incredible podcast guests for this season as we really focus on the essentials of wellbeing. And I feel like this is the top priority that I am seeing in the leaders and the organizations that I support. Psychological, physical well being is something that there’s definitely been a gap in and it’s impacting everything in our life, our relationships, our focus, our energy, our excitement for work for our life.
And so I would really love to support you to focus on what is essential to my well being- what do I need to thrive right now? What do I need to thrive today? What do I need to thrive in the next three months, six months in the next year, and just break it down one step at a time.
So I would love for you to join me in the rest of the podcast episodes. I will also be doing some more solo podcasts because there was so much that I learned in Costa Rica that I want to share with you. And so those will be sprinkled through.
And before I sign off, I am going to make a bold ask. Some of you might have listened to my last podcast episode at the end of 2022. And I mentioned that I am pivoting from leading, leading from wholeness by myself, but really partnering in a deeper way to support greater impact with the gifts and the skills that I have. And this has been something that I have actually been very concentrated on since 2020. But as you know, it’s been a really crazy job market. And I am so excited and ready to step into an internal senior people leader role with an amazing team. So that I can influence the greatest good at work and I, I feel like I have so much value to bring. I wrote my book for this time, I really feel confident in what the future of work needs, and I’m ready to serve.
So if you are a senior people leader, and you would like support in your talent, leadership development, organizational development, and building this new culture where everyone can thrive, I am your person, please reach out my email is firstname.lastname@example.org. You can find me on LinkedIn. Or if you’re listening to this and you know of someone that’s hiring for that internal role, please reach out to me and let me know or send me an intro. I would so love to support that I am having some incredible conversations with folks around this role.
But you know, it’s all about your network. And there might be opportunities that I am not even aware of. And so I would, I would just so appreciate your support, and helping me to step into this next professional path. And if you enjoyed this episode, please share it with friends, family or colleagues. We are all in this together and sharing is caring. And if you go to my link www.leadfromlight.net, the link will also be in the show notes, you will receive a free gift on how to create a high trust culture and you will be alerted to all new podcasts. I only send to a month so I’m not going to be bombarding your inbox. And thank you so much for listening, for your attention and until we meet again be the light and shine the light.