And this is how it works. The first seven minutes, you're going to turn your phone on aeroplane mode so you don't have any detractions, close your computer and you're going to spend seven minutes at a timer and bullet point every single thing in your life right now, right now, that makes it feel ik a gray cloud is hovering over your head. And the more specific, the better. So name names of people at work, name family members, name friends, name activities you do, name places you go. Name thoughts that enter your head. Name things you watch, whether it's the news or social, social media, whatever it is that whenever you experience it. Now it feels like a gray cloud is over your head. I need you to bullet point those out. And again, no one else is going to read this list. This is private to you. So the more specific, the more powerful the exercise will be. It takes courage to be honest with yourself about your bullet points. Ts a're going to take seven minutes for the left column. Then when the time is up, and by the way, if you spend two minutes and you think you've exhausted all of it, still, sit there and just stare at it, things will come to you later. Devote seven minutes to the left column. And if you need more space, flip the paper over. Now, after the seven minutes, you're goin to go to the right hand column and do another seven minutes, this time bullet pointing everything that makes it feel like the sun is shining on your head, the sun is just shining on your face. And agen name names of people, places, things, thoughts that enter your mind, songs you listen to, shows you watch, places you go, activities you do, exercise you do. The more books you read, the more specific, the better. Nd, you're ging to take seven minutes doing that. And now at the end of 15, you know, 14, 15 minutes, you're going to have a fully filled out chart. And the final step to the sun in the clouds that actually makes it work is, for the next seven days, for the following week, every morning, you're going to read the entire chart back to yourself first thing in the morning. Youre goin to read the chart to yourself first thing in the morning. So i recommend keeping the chart either by your bedside mabe, by your bathroom sink and your wallet and your purse, somewhere thats you know you're not going to forget where it is. And that's all you're going to do. This chart is not a todolist. It' not telling you how you should think or feel. All you're doing is you're just reading it. And yo'r gong to start on the left hand, go all the way down and go all to the right for seven days. And what i can guarantee you, because i've just tested this out with thousands of people, is that either, there's pretty much two ways this exercise plans out in people's lives. It either makes them noticeably feel less duck and

more alive over the seven days, or

it actually makes them realize the things that they've been avoiding. Ha's actually been carrying them down and inspires clarity on that. Now, what's ha normal reaction as people saying, oh, i'm excited to read my son list every day. Why should i be reminding myself of th i already know the clouds exist the mild discomfort. And let's be real, it's mild. It's now you're not getting a panic attack by reading the cloudlest. But the mild discomfort that comes from looking at every morning helps bring some more clarity to that discomfort that already exists inside of you. And that clarity and that awareness inspires different actions. So i've had executives at gugoh have done the sun of cloudliss who thought their lives were perfect and everything straight, actually three, four days into doing the sun on the cloud list, they finally started having conversations that they've been avoiding for three years. And they came back to me saying, my life is noticeably better a week after doing this list. It just didn't feel perfectly good the whole time. And what people need to remember is that these ses are sort of like going to the jip if you feel your muscles feeling a bit sore, it actually means that it's working. If you just want these exercises to feel perfectly good the whole time, that's not going to the gym. That's going to the spot. Wish. Ca, i know you would prefer probably going to the spot. You're mister four hour jacuse,

that's after my four hour workout.

That's right. And i know you kno n big questions. You are talking a lot about fitness and health, and this is a big part of mental health and emotional health. You know, people think of their careers as just the way they make money, but they forget it also is. Anything that happens inside your head is part of your mental health. And for many of us, our careers take up a big portion of what goes on inside o our so these tools are not only ways to help you with your career and help you plan your new year's resolutions and what not, it's also a way to elevate and cultivate continued growth, mentally, emotionally and spiritually.