Smart, sexy goals - how to make them stick

0:02 A listener production Welcome to Crappy. They're happy with TIF and Cass, thanks for joining us in this series. We're taking you through how to feel less. Crappy and more happy with tools and tips that you can integrate into your day, like right now. Last episode we were chatting about sugar, how addictive it is, how bad it is for your body and brain. This episode, we're going to talk about how to set good goals. I'm really big on setting goals. As a trainer. Without goals, you don't get transformation and Cass, what do you think about goals?

0:44 Yeah, well, I'm obviously big on goals too. So I'm a coaching psychologist. I've got a master's in coaching psychology and have been a live coach executive coach, and it all starts with goals. We have to know what we're doing, where we're at, where we want to be, and how we bridge the gap. So it's all about goal setting. Absolutely, plan to fail. What do they say if you fail to plan plan to fail? You plan to fail. That's it. So I have a question for you, Cass, because there are so many types of goals that you can set. Where do you start? You want to change something in your life. How do you do that? Yeah? So fundamentally you Yeah, there's a lot of research around goals and goal setting. A lot of psychologists have put lots of thought into this, which is great. There's good goals and bad goals. Anyway, I think it all starts with most people have heard of the smart goal. So when you're setting a goal, rather than just being really vague and you know, I would like to get fitter, for example, I like to save some money more money this year, you know, things like that which are very vague and ambiguous. We want to talk about setting a smart goal. So smart stands for specific, measurable, some say attractive, some say attainable. I tend to switch out in and out of attractive and attainable, realistic or relevant, and time bound.

2:06 So we put a time frame on it, and we have to have something that's very clear and specific and measurable. Attractive obviously, because it's not inspiring to you won't be motivated to work towards it. And you know, realistically, it's got to be you know, achievable, So it's that achievable, relevant, realistic. Yeah. Okay, And so if we're thinking of what how setting goals can make us feel really crappy. That's like not reaching the goals, feeling unmotivated setting goals that are exactly way. So if you're setting completely unattainable goals, equally though, what we do know is that you're more motivated to work towards goals when they are a little bit challenging. So if you we call them stretch goals, smart and stretch.

2:51 So you if, for example, if you if you find something that's pretty easy like that you think it's fairly easy, yes, you just tend to just not be so motivated or driven. You've got to kind of need you need to push yourself a little bit. I guess I find that I play the piano and if I want to learn a new song, if it's too easy, I won't practice. But if it's a hard classical piece, I will push myself to practice and I find that I will get better. Inspires a little bit more effort and a little bit more energy. Yeah yeah, yeah, definitely. So you know, I. Think keeping the goal specific it's really important, but keeping them attainable too, because so many people come up to. Me and say I want a six pack, and I'm like, Okay.

3:34 Well a, you know, it's you can't spot reduce fat, so it's not even realistic. And then it's not about your training, it's about your nutrition. And so you do have to get educated about the goal that you are chasing as well. You have to really make sure that it is realistic and that instead of saying I want a six pack, you might say I want to get fitter and reduce my body fat percentage and that will reveal the six one day, you. Know, yeah, yeah, absolutely, And this applies to goals in all different areas of life, and if you look around, you know, in coaching, we have this thing called a life will where we get people to rate their satisfaction on you know, seven or eight different domains and there's money and career and relationships and you know, fun and leisure, health and fitness, personal development, and so in each of those areas, when you can nail down okay, well this is kind of the area of life that I'm feeling less satisfied with, what would need to be different for that to be for you to feel more satisfied, we get them to sort of say, on a scale of one to ten, where are you at? And then Okay, well where would you like to be? And then what might need to change in order to improve the satisfaction level in that area of life? And so then you can start getting really specific. So if it's a relationship thing that you're unhappy with, you can say, well, what would need to be different? Again, this is a tricky one because we can only take responsible for ourselves. We can't take restart the amount of times I have somebody say I just want my partner to be more romantic

5:06 or you know, okay, well they're not here now, so what can you do? You know, so that's probably a separate conversation, but you know, so well, look, okay, well exactly what would need to be different? You want to be fitter, you want to feel healthier, you want to improve your diet. Okay, well what would that look like? Actually want to eat less sugar? Actually want to you know. So then we can get really specific and then set a clear, measurable target to work towards, and then we can start setting a timeframe. Yes, so we know exactly, very clear direction, very clear path. And I think that's so important. That's why I created diffects so dot com. Because the timeframe is thirty days. You have a plan. Every day, I give you workout, so I show you, I guide you with what to eat, you guide our members through meditations and mindfulness.

5:54 And it is a clear. Plan with measurable results that in thirty days you can get You can get change. You can get change in that amount of time. Plan. But it's really important for every single person coming to that program or any program, just say, Okay, well, I'm signing up for this for four weeks. In four weeks time, what would I like to be different? How am I going to know that I've achieved a weight loss goal or a fitness goal. Yeah, And like you said, it can be running a certain distance, doing more push ups on your toes. And that's what I think is really empowering, especially if we're talking for a second about weight loss, because that's often a goal for many, where many. Very many. And I think keeping the. Focus on the fit and not the fat is really important and setting fitness goals pbs. And it can be something so simple like a judo push up is quite hard, and I know that's when my members struggle with it.

6:45 But starting out with a normal push up on your toes or an incline or a decline push up and then you know, moving onto your toes and then trying that dip through the judo push up. You can build up to that. I just think the fitness goal is where it's at. Yeah. Absolutely, And we've talked about this before. You know, you can be skinny, you can have a weight loss goal, but that has nothing to do with health. Yes, anybody can be a diuretic effect from cutting carbs or some fad diet and you know how anti diet we are. We've covered that. Yes, so there are good goals and bad goals casts and you know, and you can assess that, but you know where where do values sort of come into it?

7:26 Like, yeah, well, for gold to be for goal to be personally meaningful, and for you to be more motivated to work towards the goal, it always say to people we have it has to be really aligned with your personal values. So what's important? You know, what is authentically important? And this is where you have to pull apart. Do you want this thing because you think you should because somebody else has imposed this idea on you that you think this should be important, Like I don't know your parents have got ideas about I see I have young people clients who go to union and study of courses. They're not absolutely not interested in doing, but somebody has told them that you're really smart and you could do medicine, so you should, and so they're slogging them away at this goal which has got no personal meaning to them at all. You see that kind of thing all the time.

8:13 So it has to be really aligned with your own values and the values inherent in your goals. This is probably a little bit of a separate topic. We also know from the research. Okay, so first of all, we know that having goals and having a sense of purpose and direction and a focus is linked to happiness and well being. So striving personal striving, self improvement, you know, doing you know, achieving. It will take you from crappy to happy. It's a good way to go from crappy to happy, as opposed to sort of flounding around direction let's not really sure what you're doing where you're going, So having some sense of purpose. But what we also really know is that the goals that are more linked to happiness are what we call like intrinsic goals. So these are goals around connection, around competence, and autonomy, so as opposed to just to put that in context, as opposed to goals that are like extrinsic, which is around status achievement.

9:07 We call them the fame and fortune goals. Money, money, status achievement negatively linked to happiness. So we see a lot of people who you know going after these goals. I suppose we think talk about the social media stuff too. You can be instantly famous, and you can have a lot of money, and you can have a lot of fame, and you can have a lot of external trappings of success and be really miserable. Not that they're all miserable, no, but those things do not bring you happiness. Yes, So bringing your focus back to having deeper quality connections, having personally meaningful achievement, like you know, you would know all of this with your you know, your personal training and your fitness goals and the things that you've achieved, like pushing yourself to achieve a higher standard can be really of value, but not for the sake of achievement, for achievement's sake or status or status.

10:02 And it's funny because in my life I have always just loved working with people, real people, person loved being around people, helping people, you know. I just loved that. And I started out as a taekwondo instructor in my parents taekwondo school, body pump instructor classes, gyms, just around as many people as possible. And people always say, how did you get on TV? Did you audition? Blah blah blah. I've never gone in and done a TV audition, They've just called me. My aim has always been just to help people, to train people as many people as possible, and then media and that sort of has come to you. It has come to me, and I didn't chase it.

10:42 Even on The Biggest Loser. I did two seasons, and then I took some time out because I had to live into state to film away from my boyfriend at the time, and I wanted to get married and concentrate my relationship. So I just left. I went the TV show, and then it was all about my relationship and ED and getting married and that phase, and then they called me again, please come back. I went back on The Biggest Loser, and people couldn't believe that I would put my relationship over, you know, being on television or fame or whatever it is, because I don't think I'm famous, but you know, having that people saw that as more important than going and having a quiet wedding and not putting my wedding in a magazine and just being with it.

11:25 Perfect example of making your choices based on your values. Yeah, and that's just something in my life that I've always wanted to do. Even with TFAXO. Now it's just as many people as I can train and help and help feel confident and happy. Yeah, that does it for me. So I find that so fulfilling. It's not about money or fame, and. I think that's really important, particularly these days with the kind of Insta famous and a lot of young people particularly that are really pursuing that everybody wants to be an Instagram model, or everybody wants to have a YouTube channel and make a MI in barks And at the end of the days, it's not proven. The research would prove, which would demonstrate that that stuff is not going to make you deeply happy or fulfilled.

12:11 And also it can be very misleading. Like running a digital media business as well, it's very difficult to have a video that has a million hits or you know, it's a real lottery. So they do think perhaps miss misguidedly. They think it's very easy, and it's a problem. Because it's actually a lot more hard work. Than yes, exactly. Yeah, so setting really good goals. It can come from something you're. Interested in passion. But what if you're struggling to find that thing that you're interested in in life? How does it work for ucas well? I think, you know a lot of people do talk about this finding your passion, and that's great if you know what you're passionate about. If you've got an interest in something, I think you follow it, pursue that because you know, there is that saying that if you you are doing what you love, you never work.

13:01 Exactly. Yes, we've all had that saying. And you know, for some people they think that that's realistical. But I think that your passion doesn't have to necessarily be your job either. As long as you've got something that inspires you, is deeply interesting to you, I think, and I think there are some, you know, some ways that you can go about finding what that is. I think you know, Elizabeth Gilberts the author of Eat, Pray, Love Fame, and she's written The Big Magic Book more recently, and she talks about and I think this tends to be true that it can be. I feel like a lot of pressure when people tell you to just follow your passion if you don't know what your passion is, and she suggests, just follow your curiosity, just follow that, follow your nose, like if there's something that you're a little bit interested in, just with no pressure and no expectation, just see where that leads you. And I think that's really valid to just then see how things unfold, to unfold and see what naturally kind of develops.

14:03 I have on an example of that, my little brother. He's nineteen now, but since he was about nine years old, he was obsessed with lizards, and my parents bought him a bearded no bearded dragon, and he had other kinds of lizards I don't pay attention, but a blue tongue lizard and he had an enclosure. Then in his teenage years, he started to breed these lizards and he'd have a a can't remember a batch or something of like sixty babies, and then he started to sell sixty and he'd say, I'm going to be a lizard billionaire because I'm going to sell these little babies to the pet shops. Right It was a little business for him, and my parents just nurtured this curiosity with these lizards.

14:44 And then he did really well at school. And now he is at university studying science and trying to transfer into veterinarian science, and. He's still interested in lizards. And it was just from. Curiosity, which I hope one day become his job. But you know, nurturing that curiosity and thinking it may take him somewhere or may not. My mom's like, oh, what's late and going to do when he's older. But he's gonna be a lizard billionaire, a lizard's. Billionaire, mom, come on, like all those other lizard billionaires we know. But anyway, it's worked for him, you know, just a little as an interest. And look, I think if you pay enough attention, there's little clues pretty early on. And I suppose we pay attention, but also don't let them be squashed and stifled. And I think that can be an issue too, when what you feel like you're interested in is unacceptable to people, or people tell you that that's not a real thing.

15:35 You know, there's all those sorts of issues that come into play. But I can remember now that I when I was at school, I wanted to be a journalist. I couldn't decide between journalism and psychology. Actually, even going back before that, when I was about twelve or thirteen, I want to be a radio announcer. Oh look at you now, I sitting at the studio with their phones on. Go oh look at me now. Yeah, I want to be a ready anouncer. And then as I went through school, I was very English and I decided I wanted to be a journalist or a psychologist. I actually wanted to be a journalist. So I enrolled in journalism, and back then, I don't know if it's still the same now you had to choose like an extra subject and extra option, and I chose psychology. And so after one semester, I hated journalism and I loved psychology, so I switched. But I did a three year psychology degree, didn't do very well.

16:22 I wasn't very committed, and so I got out of there, went to work, and because I hadn't registered as a psychologist, I ended up just flitting into again quite directionless, just sort of followed, you know, the jobs I did, admin jobs and sales jobs. Ended up with working with international students. But at some point I said, this is just I need to This is not satisfying to me. It's a great job and it's great money, and I was traveling overseas and I was managing this international student program. This is not fulfilling to me. And so I actually went back to UNI and did my coaching Amazing Masters because at the time I felt like the psychologist thing was probably too far gone. I'd left it too long anyway psychology, thank goodness, became a coach, went back into clinical psychology, back to being a psychologist, and then again followed my dream of moving to the country and thought, how do I how do I make an income without having to be in front of people all the time. Yeah, I'd love to just sit through at my beautiful country property which I live where we live now and just write things and write books. And I got an email one day from somebody saying would you write articles for us?

17:27 And now I have this job writing, so not a journalist, but I have a. Job around paying your English skills. To write articles for tif XO and also be asology, be a psychologist on t XO. And I'm writing a book. It's amazing and you're wearing the cans as a radio. So it was all there like it was all there, and it didn't come immediately and directly. It all came sort of indirectly, but it was. It's never gone away like it's I've always had the same interests. So you just have to really listen and be aware, attention, pay attention and not be squashed. Like my father was a fighter on the international fighting circuit. He has more medals than any Caucasian man in our sport.

18:10 Wow. Just traveled the world fighting internationally. And he loved taekwondo since a young kid. But taekwondo what everyone you what karate was, But thirty three years ago, no one understood what taekwondo was. And he said, I have a dream. I'm going to have the biggest taekwondo full time facility in Australia. And at him he does, and he made it an Olympic sport and he did all that, but it was just from a passion of this sport that no one knew about and everyone said, you can't do that, that's no job. He was an electrician. Wow. And you know his parents and his wife's parents saying, dude, stick with being an electrician. Don't go opening up a taekwondo that's a great story, but start in a church hall and then he bought a facility and you know it's just now, how many are the there's five.

18:57 Full time in Melbourne. I mean it's big, but it just came from curiosity, fun and determination. That's a pretty big goal. And you know it does take work, these goals. It's going to take a bit of work and you can't give up that first day. So we're going to take a quick break and when we come back, we're going to talk about some strategies to achieve these goals. You're listening to Crappy to Happy with Tiff and Cass. Welcome back to Crappy Tore Happy with Tiff and Cass. We're talking about goals, Cass. Do you have any tips on how to implement a strategy to achieve a big goal or a small goal? Yeah, And it's funny that you use that word strategy tip because another thing I think is really important to mention is the differentiation between a goal and a strategy.

19:44 So you know, before we talked about smart, specific, measurable, attractive, realistic time bound, but what will happen is when you ask somebody to set a goal or name their goal, they might say, my goal is that I'm going to go to the gym three times a week. Well, going to the gym three times a week is not actually a goal. It's a strategy that will help you achieve a goal. You know, although I say my goal is I'm going to meditate five mornings a week, Meditating five mornings a week is a strategy to achieve what we have to know? Well, what is the thing that we're actually aiming to achieve. What's the difference that we're trying to make that this action, like this strategy or this action is actually going to it's going to facilitate our progress towards that. Does it makes sense?

20:27 Yeah? Absolutely so. I will often hear people if you ask somebody to set a goal, and all I'm hearing is strategy, strategy, strategy. So it's about actually setting what the outcome is, not what the process is going to be. Many of us are guilty of going to the gym and just standing there and going, I'm at. The gym, Now what do I do here? Like it's horrible gym and take a selfie. Yeah, that's it, upload done. Okay, So differentiating goals and strategies, as I think. Is important, super helpful. In the examples you just told us, then, the meditation and going to the gym, they're the strategies. So what would be the goal version of those? Well, for different people it would be different things. So, for example, going to the gym presumably is about fitness, and so the goal might be that they want to be able to run a five k by a certain date or in a certain time. You know, okay, you know that would be a fitness goal. A meditation, it might be, well, what is mindfulness facilitated facilitates us being more calm? But then it would be well, how if I'm feeling more calm, if my meditation practice is working, what will I notice is different? I might be you know, less reactive to you know, when my mother in law calls.

21:37 I might feel, you know, less tense and stressed. So that we've got to be able to measure an outcome. Yeah, that makes sense. Yeah, so we've got to know exactly what it is that's going to be different and be able to quantify that. Yeah, and then bring that back to how what might I put in place to facilitate me achieving that. So a meditation for the sake of meditation. I had a client at once, he was master meditator. She used to meditate every morning, and she told me I've got a meditation practice and I sit there for thirty minutes every morning. But she was still struggling with all of this anxiety and a lot of work stress. And at some point, but even I was thinking, oh, well, she's doing meditation, she's got all that happening. And then I said to her, so, how did this How does this meditation practice translate into your daily life? Like how much of this mindfulness do you do you implement as you go about your day?

22:27 And she said, well, I don't really, It's just like I do my thirty minutes and I'm done, Like. I just I've ticked the box do list. Yeah, it actually doesn't translate in any way to how I manage my thoughts and my feelings and my reactions. So that's a really good example of you can tick a box, but it's not actually taking you any closer to an outcome. That's a meaning's the same in the gym, people would be training without goals or really getting any effective training done. Yeah, because and then it becomes just a bit rote, doesn't it, And it's a bit robotic and it's actually not taking you towards anything, and then you just get that boredom and stagnation setting in. So we're more energized and inspired when we know what we're trying to do to change and it's personally meaningful and attractive. That's what the A is and the spart it's going to be attractive to us.

23:17 And when you have that goal casts and you've set your goal, Okay, I'm going to run at three kin under twelve minutes. It's a very good time. And that's your goal, then how do I achieve that in twelve months? Three months a day? How do I break it down? Yeah? So once we've got a goal and a timeframe, that's our starting point, and we've made it realistic, a realistic goal for a realistic time frame based on where we're at right now. But stretching still going to be challenging, and then we bring it back to what will that look like in you know, so where will they need to be in a month and where will they need to be in two months to know that I'm on track? Yes, And so these become the little milestones. I call them mile signes, and I love that you call them in pebbles, like, because a milestone might be a little bit too much.

24:01 I work in inch pebbles, listener. I do because milestones is just overwhelming for me. It's a little inch pebble. So you can really track your progress as you go, and it gives you something very tangible and close enough you know it might be then every week, how will I know that I'm moving towards this? And so I also really love the idea. So once you've sort of mapped out my progress and this is just a plan, like again, we don't get too rigid about this is exactly where you have to be. We've got to have a direction to know where you're headed and what progress is meaningful progress is going to look like. And then we like to build in rewards or acknowledgments of that progress yness. Yeah, because sometimes even a three month goal can feel like a really long way away when you're just slogging away every day and you know, like you sort of know where you're going, but it can be easy to go off track if you're not getting those rewards. So I always tell people So when we achieve that little milestone or that inch pebble, how will you treat yourself? And it might just be for some people it's like getting some new runners or some new dress or but they don't have to be expensive.

25:11 You can have a massage or have a bubble bath or you know, have a nice glass of bubbles. You know some friends over have some friends over it, but just it has to be in. It's the psychological kind of acknowledgment to yourself that this is my reward for achieving this. So we acknowledge to ourselves that I've worked hard, I've got this bar and now I'm ready to keep going towards where i want to go. Yeah, and it doesn't it doesn't have to be expensive. You can be really creative with your rewards. Recently, my husband and I celebrated a goal and I took him to a cat cafe because Ed loves cats, but I'm allergic so we can't have one. And I took him there and he was just patting the little pussy cats for like an hour and playing with the cats with a cup of tea at this cat cafe in Melbourne, and that was the reward.

26:01 Is happy plays. Yeah, and I mean how simple is that? Just padding an animal? You know, But get creative with that and that's part of the fun. Yep. You know how I don't want to spend money? How creative can I get with this reward? And also moving it away from food rewards and all that. Yeah, we do, Yeah, we want to, especially with the fitness goals and all that sort of stuff. We definitely want to move away from food rewards. Okay, how something I see all the time on tifexo a goal weight. The member will achieve their goal weight, lose five kilos that was their goal. Then what. Good question? Because here's something we haven't mentioned yet is that the happiness and the well being associated with goals and goal achievement and goal striving is actually in the striving, not in the achievement.

26:52 So the pursuit of happiness, pursuit. Of the goal, and the being focused on achieving something is where we get all of our positive energy and positive mood. And actually, what happens a lot of the time is when you achieve a goal, you actually have a dip, like. You know, it feels like a bummer. Yeah, it feels get a bit flat and depressed. I remember when I finished UNI. Like I've finished UNI a few times now, but I remember the first time I finished Union. It was such a big Oh. I've just got to get over this line. It's going to be like my dream come true when I finished this UNI degree. And then I just went into this funk for weeks. And you see it all the time. It's like I don't I don't have anything. But happens with all those big goals, You go into this funk.

27:32 So the important thing is to have the next one lined up. Always have the next one lined up, because it's and I think also to recognize that that's really natural, that dip when you've achieved your goal, and to recognize and understand that the happiness and the well being is actually in the journey, so to speak. Yeah, and so then what's going to be next? And so you. Achieve your goal, you give yourself a cuddle, you do a little celebration, and then the next goal is set and you acknowledge it. Definitely take some time, Like we don't want to be just goal goals, no celebration and the acknowledgment. You want to really sit with it and enjoy that feeling. But then you definitely want to be knowing what might be next. Yeah, and that might be coming up.

28:19 That's what makes us grow as people, doesn't That's that that growth is very important. So it makes sense. So Tiven your example, for example of a weight loss goal. So you've lost your five kilos and you've achieved your goal weight. You know, you might not have another goal to line up in terms of weight loss, but your goal might be to maintain that in a really healthy way. To shift your focus onto a fitness goal or a physical challenge. You know, I have people who have have worked really hard and they have lost weight, and then they're working on you know, running courses and from a five k to a ten k to a half marathon or to you know, doing a ox you know, one hundred kilometers high core something like that. It's like a personal challenge.

29:05 So they don't have to be the same kind of goals at the time. You can switch and choose and grow as a person, And goals. Will change as you move through life, so your focus changes. Like when you're young and single and at UNI, your goals are going to be very different from when you're employed and married and planning to have kids, or planning to buy a house. So as you move through different phases of life, the focus and the direction of the goals and the things that you're working to just naturally evolves and shifts. And that's the key about making sure that it's personally meaningful, relevant, attached to your values because this changes all the time. So if you're in your twenties and you're running doing triathlons, that might not be so relevant when you're in your forties and you've got three kids at home, yes, yes, yes, speaking of my husband when I talk about that one, he's got one kid at home. But you know, they change. So holding on to old goals is just letting go of goals perhaps.

29:58 So knowing when to dissing gauge from a goal is also really important. What do you mean? So, for example, sometimes a goal just becomes not so relevant to you anymore. But I see people who are so I don't know, stuck in that I need to achieve this thing, or feeling like it would be quitting or failing to change direction or to drop that goal. And if you're slogging away at a goal that's no longer meaningful or relevant, like that's just a recipe for misery. And feel it crappy. Yeah. I had a client who was enrolled in a UNI course and then her whole life circumstances changed and that was just not relevant to her anymore. But she was halfway through this course and well, how do I what?

30:43 I can't just quit this course? And I actually had to talk her through the fact that actually you can. I mean, I'm a coach, but I'm telling you it's okay. If that's not relevant anymore, you can shift it to something that is actually more meaningful to what your new life looks. Me life. It just is so good because I do you know what I did at university? What I did a degree in modern languages in French. Didn't love it, hated every second of it, and I felt like it would be quitting if I quit that three year degree, graduated, forgot all the French because I wasn't passionate about it. Can't speak a word. And you know, that was my UNI experience, and you nex step. I was as spent a lot of money exactly, and I was incredibly interested in fitness.

31:31 Why didn't I do sports exercise science or something like That's what I was passionate about. These are the should goals. They should I should finish this, I should do this, And. That's sortely irrelevant to my life. Obligation goals, you know, those ones that we feel are imposed, and I thought, we just have this sort of obligation to finish it because I started it. Yeah, sometimes it's really important to know when to unhook and when to disengage. That's really good advice, thank you. Cas So, if we're going to sum up how to set a good goal, what are the takeaways? So we're starting off with the smart stretch goals, something a bit challenging, tied to your values, knowing that it's you know, that's personally meaningful, that it's not somebody else's.

32:12 It's not a good goal, so it's a personally relevant goal. And I think really focusing on those intrinsic those goals that are around your personal competence, connection relationships, staying away from fame and fortune. As appealing as it might seem, they do not make you happy in the long run. And also I think that thing about you know, making sure that you understand and appreciate that the happiness is in the striving, and to make sure that after you've celebrated your achievement that you plan to quickly, you know, set yourself in your challenge, stay motivated, stay inspired. Thank you, Caz. That is so helpful and I hope it helped you too.

32:53 Next episode we're going to be talking about snack attack, how. To overcome emotional eating. This is a big one. Thank you for joining us. You're listening to Crappy to Happy with Tiff and Cass Speak to you Next Time. Produced by Daves Lensky, Audio production by Nick Later. Listener