And it does have really strong empirical support in certain contexts, ah, but before i get into the self determination theory, aspects of it, the first thing is, if you're going to start encouraging someone to exercise, a, i think that the most important thing first of all, is to make sure that you are genuinely doing it with their best interest in mind, and not with any ulterior motives. So it's critically important that you are a kind of encouraging them to exercise because it's in their best interest, not because it's in your best interest. Ecause i think if you're trying to get somebody to exercise, but there's any degree of selfishness or personal benefit behind that, i think you're likely going to be promoting this exercise adoption, probably in an unfavorable way. So so that's the first thing, as if you're trying to help someone, make sure you're really trying to help them, and not trying to help self in some way. So with that out of the way, a now the question is, how do we actually do this effectively? And a kind of broad summari like a a very basic overview of self determination, theory is that people generally have this kind of inherent intrinsic drive toward growth and learning and self vement and self actualization. We do have this kind of drive to learn new things and acquire new skills and get better and better and better, a that that is kind of written in our code, but in order for us to really strive toward goals and reach toward growth and self improvement and self actualization, we need some basic psychological needs to be met in order to kind of set the found on for that and to really set us up for success. And within this theory, the three main pillars are relatedness, competence and autonomy. So in order for us to start really making these big goal related strides towards something that's going to be good for us, you know, some kind of self improvement or selfo growth or actualization, a related ness refers to the fact that we want to feel part of something. We want to feel tapped into a community. We want to feel like this means something outside of just our personal experience with it. A competence, of course, means that we have self efficacy. We feel like we're actually capable of doing what we're setting out to do. And autonomy means that we we have some degree of control over it. We have the ability to kind of a set the trajectory tha were on and kind of set our own short and intermediate term goals and determine how we go about goal striving, not just following instructions. So what i would encourage po i should mention that one of the huge elements of self determination theory is the idea of motivation, and more specifically, that a there are distinct types of motivation that fall on spec so if you dig into the self determination theory literature, you will actually see figures that show this spectrum, or this continuum of motivation. And on one end, it starts with a motivation, so just complete lack of motivation, which is obviously one endof the spectrum, kind of the most extreme end. On the other end of the spectrum is intrinsic motive. So so motivation that is derived from within. And then kind of the middle ground, you know, it's better than no motivation, but not as powerful, not as effective as intrinsic motivation. In the middle there you find certain forms of extrinsic motivation. And that's really important, because when when i see people trying to encourage others to adopt exercise and engage with exercise, at times i feel like they're really a they would be much better off if they had this theory in mind. And what i mean by that is, with relatedness, a great thing you can do to help somebody adopt exercise is to let them know that you are on their team. It's a support thing. So it's not like, if you don't exercise, you let me down. It's more, we're in this together. I'm here to support you can lean on me. And i also think it's important that you offer up the a, the idea that, you know, you may want some a, some support a when you're starting this process of adopting exercise. And you might not want it to be me. You might want to start exercise in a group fitness setting, or join a club or a team, or hire a coach, or hire a trainer, or a, any number of ways that you can have some kind of social group associated with exercise. And the important thing is, if you're really trying to help some one else, don't be selfish about it and say, yes, here's some relatedness. I'm your guy, you know. And you your relatedness, as it pertains to exercise, is that you rely on me as your support group. You have to give them the opportunity to self select a really effective support group, which can take many different forms. Ah, the next thing, competence. Sometimes i'll see people who say, hey, you know, you should really be lifting weights, and you should probably be doing it four times a week. And you should probably doing, ah, you know, a very specific form of resistance exercise. But they don't give them the tools to actually feel competent, right? It's there. There. A lot of times you see people who put, just kind of shove people into the deep end, say, hey, here's a programme. It's four days a week. Half of these are, like, olympic lifts or highly skilled bar bell movements. Anyway, good luck. And by the way, if you don't adopt this successfully, you kind of suck. Ye, like you have to equip people with competence. Ye. Here.