OUR HOSTS: 

Corinne Foxx - @corinnefoxx

Natalie McMillan - @nataliemcm and @shopnataliemcmillan 

What we're drinking: Waylan Wine Co. Syrah 

TOPIC: 

We’re doing a deep dive on the psychology behind habits and sharing tangling steps to break the ones that aren’t serving you. We talk about the most common bad habits and the effective behavior modification techniques that you can implement to become the best version of yourself. We break down how you can make any habit invisible, unattractive, difficult, and unsatisfying. Plus, we get real about bad habits that we’re working on breaking and how we plan on holding each other accountable. 

In this episode, we discuss:

• Understanding what happens in our brains with motivation and self-talk 
• Identifying your internal and external triggers 
• The four-step pattern that’s behind every habit 
• How to reframe your mindset and highlight the benefits of avoiding bad habits 
• Tools for building a network of accountability partners 
• Why you shouldn’t take the all-or-nothing approach

RESOURCES MENTIONED: 

Atomic Habits by James Clear 

END OF THE SHOW: 

Corinne and Natalie introduce Hottie of the Week: Brett Goldstein

WINE RATING:

Waylan Wine Co. Syrah  = 4 / Brett 

WRAP UP:

To wrap up the episode, Corinne and Natalie play We’re Not Really Strangers: Friendship Edition. Nat asks Corinne about where she feels like she’s settling in life and what she’s currently procrastinating doing. Corinne asks Nat how the city she grew up in shaped her and what she justifies spending too much money on.

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Don't forget to rate and review the podcast! It really helps us grow!

Hey welcome back to another episode of am I doing this right? I'm Corinne Fox.

And I'm Natalie McMillan

and we are best friends confidants millennials and the hosts of am I doing this right? A life how to podcast from the perspective of non experts.

And each week we cover a new topic and we drink a new bottle of wine.

And this week, we are talking something that I think everyone probably has one, at least one at least one. And if you don't think you have one, you should check yourself check you checked. When we're talking how to break a bad habit. The most common bad habits, the science of habits, and then how to break a bad one. Yeah. And this was actually inspired by Natalie. Yeah. You were like you came to terms with something?

Yeah. Well, I literally I went to bed a few nights ago. And it was like 1231 in the morning, and I got I've got to stop going to sleep this late. And then I woke up the next morning, and I was like, God, damn, I have to stop. bed that late. And then you want to know what I did last night? I went to bed at 130. Natalie, I work till 945.

What did I tell you though?

You told me I have to stop working.

I said the reason you're staying up late is because you you are stopping work so late. And so then you you don't get your evening.

This is why I cursed the day

at the wing closed, which is like a co working place space in Los Angeles that Natalie was going to and and they're

the only way I could actually stop working.

Yeah,

so I would close my computer, and then I drive home and I wouldn't open it again.

You should start using your walks with Zeplin as that cut off time again.

Oh, I do that it doesn't work. Doesn't work. I have to physically remove I think what I'm gonna have to do is, I don't know sell blood plasma or something to Soho House membership. So that I can go I have to leave. I cannot stay in my apartment.

Interesting. Well, maybe we'll figure it out by the end of this episode. And actually, at the end of the episode we're playing we're not really strangers. Which is that game, getting to know each other, which honestly, I don't know what I don't know about you. But we might find out something. And don't forget you guys you can always write into the show with episode requests at am I doing this right? pod@gmail.com? Or you can DM us at am I doing this right pod? If you have a question you have something going on in your life that you want our advice on. Email us also. Yeah, we prioritize. Also, if you're like, Hey, guys, I really don't understand this thing. We will do it immediately. Yes, we prioritize the requests. We do so. And Oh, you brought the wine in today? I did. Let's talk about it. Well, I brought today a waylynn wine company wine. They're so raw 2019 from Santa Barbara. UC Santa Barbara. Santa Barbara County. Santa Barbara County. Yeah, and it's just a raw. This is open. I did not know that. I didn't know you opened it. Because it's been I just like, Yep, it did. But just a little bit. Okay. Is it going to stay? Probably. I don't have a tide to go pen. We're gonna will it that it's gonna be it'll be just fine. serraj comes out of pants. That's what I've learned. Did you know that? It's fact Surat comes right out of pants. I was not expecting it to be open. I appreciate you opening it. You want to know something more embarrassing? What happened to me? What? I'm like licking it off my pants. I got swindled by baby daddy Chris Evans. What did he got to do? Okay, he didn't swindle me. Okay. Just the fact that I was influenced. You bought something that he was selling? Yes. I did he sell you. He's selling dog this man's hawk and dog food. Okay, dogs. I did. Here's the deal. As Zeplin has gotten older, he has needed a change in food. And I've been trying to find one that worked for him. What do you mean like weird poops? What are what's happening? No. Like he's he started to get like skin allergies. And also, there's this whole thing with like grain free. Yeah, they like don't want dogs to be on grain free. Or cheese grain free. I

know is that one thing grain free his whole life. But then there was this whole thing where the vets were like don't have them on grain free. It causes like heart things, but like, I don't know. And so then I've been trying these other foods that aren't grain free and then he gets itchy or his ears start itching, whatever. So then baby daddy Evans. He's over here on Instagram hawk and dog food. And he's like, it's really good. Blah, blah, blah. So I bought it because everyone loves it. Okay. Oh, it's really good. It's not grain free, but it doesn't have it's like brown rice is the grain. Okay, yeah, so it's like not really it looks all the ingredients look really good as that one's been very happy on it. So it ended up working out well. Okay Natalie the way you you position this is as David he swindled you just feel so embarrassing that I from an Instagram ad from Chris Evans, you really did change my dog food. You're upset you were influenced? Yes. You didn't want to be influenced? No. Okay, but I thought that I the way that the way the story was going was as if you bought the dog food and you got it and it was really bird. No, it's just embarrassing that I because really the main I'm like, wow, if it's good enough for Chris Evans. Then it's gotta be fantastic. Guy, though, and I thought it was gonna be mad expensive. It's not. It's his Blue Buffalo. Wow, maybe he needs to get a one that he should Zeplin really likes because Zeplin also has a chicken allergy. That's a whole other thing. So he has he's on the salmon sweet potato one He loves it doesn't smell like salmon either. Which is nice. Well, that sounds like a good habit. Yes. Sounds like a good habits for him. But let's get into bad habits.

Well, like I said, I've been really trying to break this whole going to bed super late thing. And it's not that anything that I do is like very bad. They're just things that are annoying. You know, so we thought it'd be a good time to do like a deep dive into how habits are made. And why. Right and how we break them. We're also talking about doing an episode down the line about how to create new habits. Yes, but this one is all about kicking the ones we don't like so that if we want to build a new habit, we can

I think just understanding habits, we can utilize that information however we want good or bad for good.

And also, there's so much really interesting information like, can I get into some facts? Yeah. Okay, so number one, we save energy by having habits, okay. So when you do something out of habit, your brain has to do less work, it gets to just run on autopilot. And apparently Obama will only wear blue or gray suits, just for that reason. Oh, also, he got slandered when he wore the tan suit. That was a whole thing. But he's just like, I don't want to think about what to wear. And yeah, I believe he probably has a little PTSD from the one time he changed course and got his ass handed to him. Another fact about 45% of what we do every day is habitual. I also which is scary, but like, you know, sometimes I go on autopilot when I'm driving. And I'm like, How did I get here? No, I do that all the time. Very scary. And there's something really dumb. The other day. I was supposed to I was supposed to be going to swingers Diner for breakfast, I started driving to El Coyote. Yeah, it's the only place I go.

So I'm like driving, I'm like, Wait, why I'm way too far away. So yeah, it does get scary. It also takes on average 66 days to change a habit not 21. Oh, yeah, that's a big myth. That's a myth. However, that is on average. So in the study that discovered this whole 66 day thing. There are people who made it in 18 days, and those who would have needed more than 250 days. Oh, Lord, yeah, not to mention those who did not make it at all, to their goal. So habit change is a very complex psychological process. And it is very different for each person and every habit. This is another thing that I think is very interesting to think about. Habits are relics of your past goals. So, right, so where do they come from? Right? The simple explanation is from doing something under similar circumstances over and over again. But recently, scientists have tried to look at the bigger picture. So more precisely, why you want to do something over and over again. And usually this does not happen by accident, but for a reason. So for example, when you're practicing like tying your shoelaces, your goal was to finally be able to do that alone. With many habits, it might be a lot harder to tell which goal you are pursuing when you establish them, but most likely your habits established with one regard to a goal. You might have started smoking, just for like a stress relief, or maybe you're eating all the cookies in your house because your siblings would get them all before you. But just because you do it over and over again is repeated enough. They become the habit. So the initial goal even if it doesn't pertain to you anymore. It still has just like hardwired itself in there. We'll get into that when we talked about how habits exist. Yes, because that does make sense but the reward, there's always a reward and a habit. Yes. I found it interesting to go to look into the most common bad habits that people have. And on every single website, nailbiting no number one, and as a non nail biter, I will say that many people it like is a thing for you. I really have struggled for like almost my whole life with nail biting. I wonder what but it's not my nails. I bite my cuticles. It's what is the fixate? I know it's it. I know. It's anxiety most of the time linked to that. Yeah, I don't know. I don't know why I remember the first time I bet my cuticles off. I was sitting in the back of my purple Ford Explorer at the pharmacy and I was like, nine and I just never stopped. It must have been some sort of self soothing thing. Yeah, I'm always in the car by myself. So that might point in the direction. Another common bad habit is obviously poor eating habits like snacking, binging skipping meals, like Natalie said earlier also smoking, obsessive social networking, you know, being on Instagram, things like that. Poor sleeping habits sleeping too much or too little Natalie. Procrastination, I'm very guilty of I love to wait till the last possible second. I'm like four out of five on leave at this point. Gossiping is another bad habit. swearing. Consider it depends on whatever uh, you know, you might not think that's about it. But maybe some people want to cut it out of their life, drinking caffeine, which I am guilty of, and being late, which I was late today. So also something I should be working on. The fact that I check almost all boxes is truly upsetting. Well, habits, particularly ones that you want to break can be really tough. The cycle is understandable, though, because the brain doesn't like to make changes. But breaking a habit can be done. According to Harvard Medical School, it takes intent, a little white knuckling and some effective behavior modification techniques. But even before that, though, it helps to understand what happens in our brains with our motivations and with our self talk. So how do our brain see bad habits versus good habits?

So according to Dr. Stephanie, it's either Cali yay, or Collier. You know, we don't know if she's frosh is she? She could be. She is the Director of Education in the Division of Geriatric psychology at McLean Hospital, and she's the instructor of psychiatry at Harvard Medical School. She says good or bad habits are routine and routines like showering, driving to work, etc, are automatic, and they make our lives easier. And the brain doesn't have to think too much. But Dr. lawanna Marquez, she's an Associate Professor of Psychology, also at Harvard Medical School. She says bad habits are different than quote unquote, regular habits. Because when we try to break a bad habit, we create dissonance and the brain is like, Nah, I do not like this. That wasn't a direct quote. But yeah, she says the limbic system in the brain activates the fight or flight or freeze responses. And our reaction is to avoid the quote unquote, threat. And go back to the old behavior, even though we know it's not good for us. Often habits that don't benefit us still feel good because the brain releases dopamine. And it does this with anything that helps us as a species to survive. So eating sex, etc. Avoiding change qualifies as survival, and then we get rewarded, I'll be at temporarily, so we keep repeating it every time. That's why it's so hard. Yeah, it is tough, but we can learn through the science of habits. You know, we live with science that we have saved your habits. And we actually pulled from the book atomic habits, which is like such a big popular book right now. It's like a number one. Everybody has it, I have it. And there's actually a four step pattern that is the backbone of every habit. And your brain runs through these steps in the same order every time Oh, hit me with the steps. So the first there is a cue. So this initiates your brain to start a behavior. cravings are the second step and they are the motivational force behind every habit without some level of motivation or desire. Without craving a change, we have no reason to act. The third step is the response. The response is the actual habit you perform, which can take the form of a thought or an action. And then finally, which we've been kind of talking about, the response delivers a reward. Rewards are the end goal of every habit. So the Q is about noticing the reward, the craving is about wanting the reward and the response is about obtaining the reward. So then we can utilize those laws to create a habit or we can invert them to break the habit, right? Yes. So the inversion of the first law, right the queue is to make it invisible. Tell me more, please. So we'll get into it. So the inversion of the second law is, which is craving is to make it unattractive. Okay, the inversion of the third law, which is response is to make it difficult. And the inversion of the fourth law reward is to make it unsatisfying, and we will go into each one of those. Okay, so first was invisible. So make it invisible, make it unattractive, make it difficult and make it unsatisfying. Okay, so how do we make it invisible. So we can make it invisible by reducing our exposure to it and remove cues of your bad habits from your environment. For example, if you can't seem to get any work done, then leave your phone in another room for a few hours. If you're continually feeling like you're not enough, stop following social media accounts that triggered jealousy and envy. If you're wasting too much time watching TV, move the TV out of the bedroom, we got to make it invisible. It's out of sight, out of mind, whatever that bad habit is, smell good. Get rid of the cigarette, like you know all the things, whatever it is, you have to make it invisible. Okay, so that's invisible, then we have the craving that we have to make an attractive, right, yes. So we can do this by reframing our mindsets and highlighting the benefits of avoiding our bad habits. So don't say I want to stop smoking as this actually activates the part of the brain related to smoking, it actually makes you crave it. So instead, reframe that by saying that you want to be healthy and fit, stopping smoking as a step that will take you towards that goal. Okay, so we remove it, we kind of changed the wording around it, so we make it unattractive. And then how do we make the response to it difficult?

Well, humans are lazy, so the easier something is, the more likely we are to do it and vice versa. So therefore, increasing friction is likely to help you break a bad habit, increase the number of steps between you and your bad habit. So if you get distracted by your phone easily, like we just said, leave it in another room so you can't physically reach for it. You can also make bad habits more difficult by creating what psychologists call a commitment device. So a commitment device is a choice you make in the present that controls your actions in the future, it is a way to lock in future behavior, bind you to good habits and restrict you from bad ones. So for example, you can voluntarily ask to be added to the banned list at casinos and online poker sites to prevent future gambling spree Wow, you can reduce overeating by purchasing food and individual packages rather than in bulk. And also I read that someone used an adapter to cut their internet at 10pm so that they would know when to go to bed. So it's like being preventative, essentially, like what can I do to stop myself in the future? Yes. And that also requires a lot of like, that's like the white knuckling part. Like you really have to call up the casino and be like, ban me. Yeah, when I call into days do not like, let me in Yes. And a security guard to remove me. Well, that's why like, I really appreciate when people lie to me about things that are like the timing. Yeah, like, tell me it's a half hour earlier, because I'm gonna get there 15 minutes late, late, but then I'll be 30 minutes early. And I appreciate that. Exactly. That's like a commitment device. Yes. Okay, that's cool. So then there's the final step, which is to make the reward. unsatisfying, yes, and this is tough. But pain is an effective teacher. If failure is painful, it gets fixed. So as soon as actions incur an immediate consequence, behavior begins to change. So for example, customers pay their bills on time when they are charged a late fee. Okay? And a straightforward way to add immediate consequence to a bad habit is a habit contract. So a habit contract is a verbal or written agreement in which you state your commitment to a particular habit and the punishment that will occur if you don't follow through. And then you find one or two people to act as your accountability partners and sign off on the contract with you. Yes, to make bad habits unsatisfying, your best option is to make them painful in the moment. And even if you don't like create a full blown like contract, simply just having that accountability partner is really useful. And suddenly you're not only feeling To uphold the promise to yourself, but you're also failing to uphold the promises to others. That's really good. But you know, it's so hard to shame yourself. I know. But so also I'm thinking, like, recently, I was in that like, Tiktok challenge thing with my friend. And so I would hold her accountable. Because you know, I would Venmo request her. But sometimes I was like, I feel bad. I'm not going to do it today. So I really wouldn't hold her accountable every time. So I wasn't very good accountability partner. Yeah. Oh, damn.

So there are other ways to break down how to break a habit, right? Yes.

Okay. So now that we understand the whole scientific reasoning, and how it all happens, we can get into some very tangible steps on how to break them. So number one, really determine why you want to break the habit. So let's say your habit is like you stay too long at the office, and you're missing out on time with your kids. So then remind yourself of the end goal, and that will give you more motivation to actually follow through, you know, if you're like, okay, the end goal, I get to spend more time with my kids. I'm gonna pack it up. Yes, I need to tell myself this. picture myself laying in bed at night. And looking at the clock. And it's not 130. Yeah, it's like tender, close my computer. You also should figure out your internal and external triggers. This one's harder. But try to monitor yourself with the habit that you're trying to break. When the urge hits. Ask when, where and with whom it happens, and how you're feeling, be it sad, lonely, depressed, nervous, stuff like that. It's a mixing and matching process and different for every person. But if you notice a cue beforehand, you might be able to catch yourself and break that cycle that probably applies really well to like, smoking. Like eating. Yeah, because sometimes I think it's like a soothing.

I also think like, reaching out to an ex. That's a bad. I think people run into when they're lonely, lonely, and then you just, yeah, you send that text like I miss you. You are breaking, you know what I mean? And I think it is like, Okay, what am I actually feeling? Yes. So then if you really know, if you identify that, then the next time you go out to the bar be like, Alright, make a contract with your friend, and say, say, if I text my ex, yeah. Then I have to Venmo request me. Yeah. $50. So make it her. And also, I think the part of it too, which is, I hate to tell people to do this is to be embarrassed. You have to be like, I'm embarrassed. Yes. You know, sucks. But the shame, but that's the thing is that like, if, like the human, like experiences that you don't want to feel those feelings, so you won't do it if you don't want to be married. Right, right. Oh, my gosh, it's hard. It's hard. Okay, then here's the hardest part, which is modifying your behavior. So you need to remind yourself, though, that even little improvements are still improvement. So don't take the all or nothing approach, because it will only make it more stressful and less enjoyable. So you're more likely to burn out and fall back into whatever you're trying to stop doing. So that's like, the whole cigarette thing. Yeah, it's like, I can't have it. So now I'm just gonna, like, sit here and think about how bad I want and then I'm just gonna have one. Yeah, you know. And it also helps us to remember that urges follow a cycle. And scientifically, actually, they're initially very intense, and then they wane and usually go away in about 20 minutes. So if you feel an urge to do something for those 20 minutes that you enjoy, that distracts you, It's especially helpful to do something that involves your senses. So again, let's say you're trying to stop smoking, and you have an urge to go smoke a cigarette. Instead, you can get a bowl of ice cream, and for the next 20 minutes, focus on the sensation of the coldness. The flavor, if there's a little texture, there's little chocolate chips, so really just like focus, but make it something that you enjoy. Yes, you know what I mean? And then finally, just acknowledge that breaking a habit, especially a bad one is very hard. It's basically hardwired into your brain. And it's not easy to do because like we said, it makes your life easier. Your brain is like, Ah, I don't have to think about this. This is just what we do. I need a dopamine hit. Yep. So go easy on yourself. And if you've got a day where you participate in the habit you're trying to break it's alright. You'll get back on track just treat yourself like you would your friend who's trying to break the same type of habit and be supportive and kind to yourself. Yes. I love that. And maybe shame yourself a little sorry. Sorry. No, seriously see this is the this is the part that sucks about the sleeping thing is like it's like not shameful enough. I need to make it more shameful somehow. You know, like, all these other things. Like I said at the beginning, nothing like bad. It's just like things that annoying. Yeah, we had to figure out what is What's the punishment? I know? Oh, yes, we should We'll think of something. Yeah. But you're trying to break it down. I'm trying to think what's a bad habit that I mean, I do scroll on tick tock, late at night longer than I'd want to. And I'd rather be reading my book. So I would say that that's something like I'm probably scrolling for an hour and I'd love to scroll for like 20 minutes. Yeah. And you know, the little o typer. thing. And that doesn't Oh, no, I just type it in real quick. No. So I think that's probably a bad habit that I'd really like to break. Oh my god. This makes sense, though. Because you know, the guy that pops up on the screen, he shames you. Yeah, he's straight up as like, oh, you probably should go like get a glass of water. Like, are you okay? Yeah. And then I turn that shit off. Yeah, you're embarrassed? Yeah. Oh, my god, somebody else knows. So. I need to set him for like 15 minutes. Yeah, he just pops up and he's like, whoa, hold the phone here. Are you all right? Oh, okay. Well, we hope you guys learn more about how to break a habit, the science behind them and why breaking them feel so difficult. But we believe in you guys. Let us know what bad habits you're trying to break. I'm very curious. Somebody DM me and please shame me or ask me how I'm doing because I will be truthful. Yeah, say any time to go to bed line. If I have to say it was 130. I'm gonna be embarassed Okay, so should we rate this wine we've been drinking. Oh, I guess me. Oh, the Whelan wine company. So raw 2019. So raw. To our honey of the week, which is your baby daddy. My baby daddy. Oh, we just talked about him on a different episode. Brett Goldstein, aka Roy Kent from Ted lasso. He's trying to break this habit where he swears a lot and he actually does not break the habit. Okay, but maybe if you listen to this episode, if you listen to this

episode, he probably you know, she turned it on in his car. Maybe he wouldn't swear so much in front of his niece. Yeah. So yeah, what are our thoughts? I hate this rah hate. I don't like to Ross. Oh, really? Don't feel indifferent. I think let me see. to uh, to to really, I don't hate it. I don't love it. I do feel like it needs food with it. Oh, Lord. I'm not doing well. We're not taking a sip of it. I'm gonna give it six. Okay, so six. Some four out of Brett Goldstein. Yeah. AKA Roy cam from Ted glass.

All right, this is part of the episode where we play a little wrap up game and this week we're playing we're not really strangers. The card game this one is the female friendship deck. Oh, okay. We played this one before we played this one before. Although I'm we might have removed the cards that we already did. Really? Okay. So we might well remember if we did. Okay, now just giving them a good shuffle, shuffle, shuffle. All right, here we go. I kind of feel like this was asked what was in what part of your life do you feel like you're settling? Explain? Maybe we didn't? I don't think we've done that. And what part of my life do I feel like I'm settling? Actually, no, I don't think we did. I don't. I don't think I'm settling in any way. I feel like I really pride myself on like, checking in and being like, Am I happy? Do I feel motivated? Okay, but let me try to answer this because I want to do I feel like I'm settling. I mean, it's also an answer is to be like, no, no, but like, it was not fun. What can also ask another one? No. Let me think. I feel like maybe well, and I don't know if this is settling. But I feel really confident and comfortable in the career choices that I'm making right now. I feel really blessed that like, I'm getting more seasons of a TV show. And you know, and I feel like I love to be pushed. And I'm actually doing a new TV show. But I'll tell you about that later. And so but I do feel like those are in my comfort zone. And sometimes I really love to push myself. So like one thing I've wanted to do for a long time is write a book. And that's just something I'm too scared to leap into. Yes. And so I feel like that's an area where I'm like, I could push myself like I'm doing stuff that I know I'm good at that I can do and maybe it's not settling. It's just that I'm not it's less of like settling and more of like, you're just not doing something that you know you It's like in the back of your mind. Yeah. And so that would be somewhere that I would really love to just like take a leap of faith and just like start writing book maybe I don't even know where it goes. Yeah, but I feel like right now I'm like I'm very comfortable in like, what I'm doing career wise and I'd love to be pushed up and it also feels like writing a book or like doing something outside of your comfort zone. It's like really hard to just even Start. Yes. Because it's like where do I begin? Exactly now? So maybe that's my answer. Okay, I'm gonna I'm going to share food. I also took that card out so okay, got in there. Okay. Oh, this is so interesting. In what ways did the city you grew up in shape you? Did we did we already do this? Why does it sound so familiar? Oh, the city I grew up in shaped me. That's interesting. So Natalie kind of grew up in a small NorCal. Yeah, farming town. I like how do you think that still resonates with you? I think I do wonder if it made me like very independent, like, I do a lot of stuff just like on my own. Because I don't know, it was so easy to just like ride your bike down to the like grocery store and like, pick up a pizza and like ride your bike back. So I don't know if things like that, like I got very resourceful. Okay, you know, like, so maybe. I also just think I've always had very close friendships, they've always been very important to me. That's what I was gonna say. And I think it's maybe something about just having such a small community is like, and I've always kept my friends very, like close to me and small. Maybe that has an element. That definitely does. Should we do one more? Sure. Oh, this is funny. What are you procrastinating on right now that feels important? Signing the TIC tock verification application. procrastinating on that feels important. I then or am I being honest, is not very exciting. I've been meaning to write a new draft of my script that I've been procrastinating. My life coach asked me literally every week. Have you done the edits on the new script? I said, No, she's a shame you. I know she needs to shame me more than needs to be a consequence for me not doing it because all I need to do is another pass on the script. And I have put it off for six months. I hate that you also I hate when it's like a 20 minute thing. And you just keep putting it off. Yeah, I love that. It's 20 minutes, but like, I get it, but

honestly, it's three hours. Four hours of like sitting down and doing it. Haven't done it. Also putting wallpaper up in my room. I've also been trying to do that for a year and a half the wallpaper? No, but like I left this one wall blank and it's just like this empty wall that needs wallpaper on it and it's it's becoming a thing. stared at like, sometimes things just get feel like so big or like, I'll never be able to do that. I know. That's the hard thing is like just starting it. Yes. Okay. Last question. Okay, this is a really fun one. What do you justify spending too much money on? Oh, geez, what do I justify spending too much money on? It's funny because I don't I you know, I'm also not a big spender. Yeah, I feel like I can answer this for you, will you? I feel like you would like like a ruffle travel or like a fun pair of boots that you've been looking at for a long time. You're like, I guess I never like, I guess I don't see that as something like crazy. Yeah. It's never more than like 200 bucks. You know what I mean? Yeah. But yeah, I guess I don't feel like the United. I don't feel like I have to justify it. You know, it's like, these are posts. I'm gonna wear them all the time. Maybe like I was thinking today when I was getting my nails done. I was like, I probably don't have to get these done every three weeks. But it makes me very happy. Yeah, it was like financially probably would be better to not, but I really like it. Things that make you happy. Yeah. Except for this hand. I hate this hand. You hate that your hand this set of nails. Oh, this was supposed to be pink. But it's pink. That's purple. I think that's pink. No even the nail. I'm sorry. That's purple. And I said I know. Natalie giving revenge. She's She's two. Her hands are painted different colors. So her left hand is I would say pink. But she's it's purple. And then her right hand is green. It's giving reelers Revenge. It's getting her nails we're saying it's giving it is giving Mardi Gras I will say that giving Six Flags, Vallejo Medusa rollercoaster. It was a bubblegum pink. I was so excited about watermelon. And now it's now it's New Orleans in March. I see that. Yeah, but I don't think it looks bad. I think it looks really good. It's really creative. Cute, but I did spend like 100 bucks. Probably could have saved that. But like it makes me happy. I want to justify it and say it makes me happy. So there you go. All right, you guys. Well, that's our episode if you'd like Like the episode, you guys can rate and review the podcast on Apple podcasts. We read them on the episodes and we just love to hear from you guys also don't forget you can write into the show. If you have an episode topic idea like something you want to know more about at am I doing this right pod@gmail.com Or you can DM us at am I doing this right pod? Or if you need some advice, and if you're trying to break a habit, send this to a friend and say Hey, be my be my accountability. We're gonna break something together. Yeah, make your little contract and let us know what it is. And we love you guys and we'll be back next week with another episode.