Those are all good things. Those are all important to me. But then the next question, okay, those are good, but is the, is it convenient enough? Now fortunately due to the cold plunge, the accessibility and the convenience of it, it was convenient enough, right? I don't have to do anything to set up the water. I don't have to do much to clean it. I just have to change the filter once per month. It's all set up. All I need to do is go jump in it and then get out and dry myself. So that's super easy, super convenient. If we, on the other hand, if we compare that to what I used to do, I had a chest freezer in my backyard. I would have to go to the gas station by 20 bags of ice every couple of weeks. I would have to cycle out the water, fill it up. It was really inconvenient. So it took a high level of motivation to do this. On the other hand, not a lot of motivation. Really easy. So that made it work. And then my third reason for wanting to do this was I knew that I felt good after I did cold water immersion, I would get out, I would feel invigorated. I would feel energetic. And again, thanks to the convenience of this new cold plunge, it's super easy to do and it doesn't take a lot of work. So I knew that I would have motivation to do it. Yeah. So that was the first part, personal motivation, making sure that it was easy enough to do the plan. So timeline is every day for January and I started my set of goal. I'm just going to do one minute. That's the minimum. I even said 30 seconds is the minimum. But after getting in a few times, I realized that one minute is pretty easy. 90 seconds is also pretty easy. So I've usually been doing about two minutes, but I didn't set a goal of five minutes for myself because that's hard. So I set a low goal for myself and then I'm slowly increasing just based on how I feel. But I know that I can always go back to just doing it for one minute and I'll still feel good about myself. The next part is making it realistic. And that comes back to the convenience factor. Okay. Is it easy to do? Does it require that much motivation? Does it require ability? I've got the ability to do it. It doesn't require much motivation. I just know I have to walk up it. I have to walk up to it, take my clothes off, keep my underwear on and then get in. And that's it. That's the motivation. There's no thinking behind it. There's no tip towing around. Oh, it's cold. Am I going to get in? No, you just get in, you jump in, you breathe into it and it's fine. You stay there for a couple of minutes. So there. The other part, I wanted to make sure I was anchoring it to an existing habit. I know I knew that I wasn't just going to walk out to my cold plunge and randomly do it during my work day. So I'm tying it to existing fitness habits throughout my day. So I already do a daily mobility session. Three times per week, I do a weight training session in my garage. I go for walks during the day. So there are lots of things that I do that are fitness related that I can easily transition to the cold plunge after I'm finished with those. So that's what I've been doing. I've been testing out what works best. And I'm still kind of in that process, but tying in the cold plunge behavior to existing health behaviors has been effective so far. And I'll keep doing that. The other part is tracking progress. So I don't have the gold chart set up. If I really wanted to make this a habit, if I was concerned about my consistency, I would set up the gold star chart. But I don't need that because I do have a high level of motivation and it's so easy to do. So I haven't been using the gold star method. I have been recording myself for about 80% of them. So that's one way that you can keep yourself motivated or keep your health kind of held accountable and track it. I know a lot of people do that for Manful Yoga. They post their workouts. So they leave a comment in the comment section. So that's the way of tracking progress. And then the other thing I do is I assess regularly. I'm journaling about it. And I'm writing, okay, I did the plunge in the morning, but I noticed that I was kind of tired in the afternoon. I felt more tired throughout the day. I did the plunge in the afternoon. And that felt good because I felt invigorated for the rest of the day. Or I did it after my resistance training workout. And that worked really well because it helped calm me down after my weights, after lifting weights and helped me transition into the evening more relaxed. So the common theme with all those is that I'm doing it as part of another fitness-based activity. And as long as I do it once per day, I'm hitting my goal. So those are my methods for creating a habit-based goal, something that I think will stick. So again, just for you, for your purposes, if you want to recap those. First thing, you want to answer, why is this new habit important to me? You want to get really clear on that. Second thing is you want to attach a timeline to it. Number three, you want to create a realistic plan. One that is not based on having a high amount of motivation or willpower. Number four, you want to anchor it to an existing habit. So figure out how that new habit is going to work in your existing schedule. And again, realistically. Number five, you want to make sure that you can track your progress somehow. So keep a journal. Use your GoldStar chart method. And then number six, you want to regularly assess. I like to do it once per week, maybe once every other week. You want to just look back and see how did this work? Can I make it easier? Can I make it harder? Is it convenient enough? Do I feel motivated to do this even when I don't have a lot of motivation?