ADHD and Uncertainty: Transform Fear into Possibility

Speaker: 00:00:00

Welcome back my friend.

2

: 00:00:02

It's ADHD, powerful possibilities

with your friend, coach Katherine.

3

: 00:00:06

Today it is lovely and sunny in Edinburgh.

4

: 00:00:09

It's almost the end of November, 2024.

5

: 00:00:12

And I'm recording this before

I start preparing for my final

6

: 00:00:16

group program of the year, which

has called permission ignition.

7

: 00:00:21

I'll tell you more about

that later in the episode.

8

: 00:00:24

But right now.

9

: 00:00:25

We are going to look at something.

10

: 00:00:27

A little bit different.

11

: 00:00:28

Given the events of the last few weeks, I

thought we should talk about uncertainty.

12

: 00:00:33

And how it impacts people

with ADHD, especially.

13

: 00:00:37

Many of us who are diagnosed later

in life are already juggling.

14

: 00:00:41

Quite a heavy load.

15

: 00:00:43

Both in terms of the responsibilities

that all adults face in the world, but

16

: 00:00:48

also because we are still compensating

for our executive dysfunction.

17

: 00:00:54

And so quite often we.

18

: 00:00:56

Unconsciously, hold onto things

very tightly and struggled

19

: 00:00:59

for, and things are uncertain.

20

: 00:01:01

Which is sometimes where people

get confused on my autistic.

21

: 00:01:05

Is it ADHD?

22

: 00:01:07

Obviously, I'm not here

to diagnose anybody.

23

: 00:01:09

I'm a coach.

24

: 00:01:10

I would say uncertainty

and how we respond to it.

25

: 00:01:13

Can be really telling in terms of our

overall emotional health and wellbeing and

26

: 00:01:19

how we go forward and grow in the future.

27

: 00:01:22

Let's begin with a quote by Brene brown

28

: 00:01:25

she wrote.

29

: 00:01:26

Vulnerability is not winning or losing.

30

: 00:01:29

It's having the courage

to show up and be seen.

31

: 00:01:33

When we have no control over the outcome.

32

: 00:01:36

Vulnerability.

33

: 00:01:37

Isn't a weakness.

34

: 00:01:39

It's our greatest measure of courage.

35

: 00:01:42

And that is from the

reckoning in her book.

36

: 00:01:44

Rising strong.

37

: 00:01:46

And the reason I use that quote

is because having the courage

38

: 00:01:50

to live with uncertainty.

39

: 00:01:52

10 make us feel incredibly vulnerable.

40

: 00:01:55

Not knowing.

41

: 00:01:56

and, not having a

guarantee of the outcome.

42

: 00:01:59

Can take a toll on us.

43

: 00:02:01

When we are still trying

to control things.

44

: 00:02:04

Let's think about what

uncertainty can trigger.

45

: 00:02:07

For people with ADHD, one of the

main struggles that we talk about.

46

: 00:02:11

Is procrastination.

47

: 00:02:13

And as you know, if you've got my ebook.

48

: 00:02:15

Procrastination.

49

: 00:02:17

One of the things that can hold us and

keep us stuck is perfectionism because

50

: 00:02:22

we're uncertain of the outcome, or

we're not clear that we're going to be

51

: 00:02:26

able to reach the outcome that we want.

52

: 00:02:28

And the fear behind the questions

that keep us procrastinating are

53

: 00:02:33

things like, can I finish this?

54

: 00:02:35

Will I like the result?

55

: 00:02:37

Will other people like the result.

56

: 00:02:39

And these can be completely paralyzing.

57

: 00:02:43

Which is the subject of my

most popular Tiktok to date.

58

: 00:02:47

it's got something like 1.5 million views.

59

: 00:02:50

how completely bizarre.

60

: 00:02:51

But when we're faced with uncertainty,

61

: 00:02:54

Our brain takes the easy way out.

62

: 00:02:56

And that often means.

63

: 00:02:58

We avoid the task all together.

64

: 00:03:01

I'm not going to be somebody

who says you can't avoid the

65

: 00:03:03

task altogether all the time.

66

: 00:03:06

But I do know that our brain can take

the most spectacular rabbit holes

67

: 00:03:11

and diversions to avoid uncertainty.

68

: 00:03:14

And to avoid that

feeling of vulnerability.

69

: 00:03:17

And the research on uncertainty.

70

: 00:03:21

Shows that there's a really strong

relationship or correlation.

71

: 00:03:25

Between.

72

: 00:03:26

intolerance of uncertainty

and increased procrastination.

73

: 00:03:30

Nobody is surprised, but it's

always great to see some data.

74

: 00:03:34

It comes down to that

avoidance of discomfort.

75

: 00:03:37

And the 2018 study showed that there

was a really strong connection.

76

: 00:03:42

Betweenour intolerance

of uncertainty or I U.

77

: 00:03:46

Is it shortened?

78

: 00:03:47

And the amount of

procrastination we engage in.

79

: 00:03:50

So when we are procrastinating, One

of the questions that we can add to

80

: 00:03:55

our toolkit is "am I avoiding this,

because I'm not certain of the outcome.

81

: 00:04:00

And what does not being certain

of the outcome mean for me?

82

: 00:04:04

What does it mean about me?

83

: 00:04:05

I'm going to share a composite story.

84

: 00:04:07

Uh, based on a few clients,

because obviously I don't want

85

: 00:04:10

to break any kind of confidence.

86

: 00:04:13

But I had a client who was

very unhappy in their job.

87

: 00:04:16

they were looking around for new work,

but they just couldn't make the leap

88

: 00:04:21

because what was there was unknown.

89

: 00:04:24

And uncertain.

90

: 00:04:25

The job that they were in left

them feeling deeply dissatisfied.

91

: 00:04:30

There were parts of it

that were still okay.

92

: 00:04:32

But even at work, the avoidance behavior.

93

: 00:04:35

I had become really problematic.

94

: 00:04:38

And that led to more snacking.

95

: 00:04:41

More social media time.

96

: 00:04:42

Overall a decrease in their

performance in the office.

97

: 00:04:46

As you can imagine nobody was

happy with this situation.

98

: 00:04:49

But when we're avoiding

uncertainty, We often settle.

99

: 00:04:53

And nobody's happy when we settle.

100

: 00:04:56

So one of the most important

things that we worked on.

101

: 00:04:59

was increasing their

capacity for tolerating.

102

: 00:05:04

Not knowing.

103

: 00:05:05

And actually not knowing became

one of their favorite things.

104

: 00:05:09

Instead of, I don't know.

105

: 00:05:12

I'm not going to cope.

106

: 00:05:13

I'm just going to stay where I am.

107

: 00:05:15

they leant in to, I don't know.

108

: 00:05:18

Isn't that amazing.

109

: 00:05:19

how fascinating.

110

: 00:05:20

I've got no idea what will happen.

111

: 00:05:22

The possibilities are endless.

112

: 00:05:25

And it's a possibility light bulb

moment that I want you to reach

113

: 00:05:30

for by the end of today's episode.

114

: 00:05:32

And that's why it really matters.

115

: 00:05:35

That we face uncertainty.

116

: 00:05:37

Obviously, depending on your history,

if you have a history of trauma,

117

: 00:05:42

your capacity to tolerate that in

your body and your nervous system may

118

: 00:05:47

be different from somebody else's.

119

: 00:05:49

So this is a generalized

comment, not an instruction.

120

: 00:05:52

but growth only happens.

121

: 00:05:55

When we can take steps forward

without knowing the answer.

122

: 00:06:00

And the leaning into that uncertainty

allows us to build muscles.

123

: 00:06:05

That cope with many challenges in life.

124

: 00:06:09

And yes, I've got data that

shows this is the case.

125

: 00:06:12

When we lean into that uncertainty.

126

: 00:06:15

We're actually leaning into

possibility and possibility is

127

: 00:06:21

where we really start to see.

128

: 00:06:23

Human growth and potential take off..

129

: 00:06:26

And I don't say potential in the way

that people write it on your report card.

130

: 00:06:30

I mean potential.

131

: 00:06:31

As in literally anything

is possible for you.

132

: 00:06:34

And at this point, I'm going

to mention permission ignition.

133

: 00:06:37

This is my current experiment and I'm

experimenting with it because I can.

134

: 00:06:43

It's great fun.

135

: 00:06:44

It's a based on my five

fundamental principles of growth.

136

: 00:06:49

And possibility mindset.

137

: 00:06:51

But at the moment.

138

: 00:06:52

I'm only offering it in a group

or I've got five one-to-one slots.

139

: 00:06:57

And.

140

: 00:06:58

Maybe next year, it will

become a toolkit or a course.

141

: 00:07:01

But I feel like the group and the

one-to-one work is where we really

142

: 00:07:06

thrive and do our best when we have

that human input and connection.

143

: 00:07:10

And part of the course is

understanding that shift.

144

: 00:07:14

From.

145

: 00:07:15

I'm, uncertain, I'm uncomfortable into.

146

: 00:07:18

This is possible and I'm excited.

147

: 00:07:22

Even if it feels new and a bit stretchy.

148

: 00:07:25

It's like trying to blow up a balloon.

149

: 00:07:27

The first time you try is

going to be really difficult.

150

: 00:07:30

The next time you blew into that balloon.

151

: 00:07:32

It gets to that size and

then grows a little bit more.

152

: 00:07:35

but, in the group setting

and then the one-to-one work.

153

: 00:07:38

We can do that in a really supported way.

154

: 00:07:41

And one of my favorite quotes from Ben

Zander, which informs a lot of my work,

155

: 00:07:46

is that in the universe of possibility.

156

: 00:07:49

We set the context and let life unfold.

157

: 00:07:53

I'm inviting you into my

universe of possibility.

158

: 00:07:57

And the context that

we're going to grow in.

159

: 00:08:00

I want you to imagine that as a soggy

piece of kitchen paper, And in the

160

: 00:08:06

1970s and eighties, if you were a

child, You would have grown seeds

161

: 00:08:11

on a soggy piece of kitchen paper.

162

: 00:08:13

So imagine your context is the thing

that we're going to leave those

163

: 00:08:18

seeds on so that they can grow into.

164

: 00:08:22

I don't know some delicious,

healthy zingy, cress.

165

: 00:08:25

So the context is either.

166

: 00:08:28

A dry piece of kitchen roll.

167

: 00:08:29

It's not very exciting.

168

: 00:08:31

Or a soggy one, which might

look a bit different but

169

: 00:08:35

allows life to actually grow.

170

: 00:08:38

In the journal of anxiety

disorders a couple of years ago.

171

: 00:08:42

There was an amazing article.

172

: 00:08:44

Really thought provoking.

173

: 00:08:46

And that said people who are trained.

174

: 00:08:48

To tolerate uncertainty.

175

: 00:08:50

were actually more adaptable.

176

: 00:08:53

And had fewer anxiety related

problems in their day-to-day life.

177

: 00:08:58

Can you imagine?

178

: 00:08:59

If people with ADHD who let's face it.

179

: 00:09:02

Often have disruptions in our daily life.

180

: 00:09:05

were able to really embrace

uncertainty and really embrace

181

: 00:09:11

that possibility mindset.

182

: 00:09:12

Because when we think

about it, Our background.

183

: 00:09:16

Means that procrastination

and avoidance makes sense.

184

: 00:09:20

This has kind of been described in life

history theory Which basically means.

185

: 00:09:25

our would experiences in our past.

186

: 00:09:27

Determine how we spend

our valuable resources.

187

: 00:09:31

Our life history will determine

where we spend our time.

188

: 00:09:35

, what energy we give to things and

where we use our resources, our money

189

: 00:09:40

or other resources available to us.

190

: 00:09:42

So if we grew up in a neurodivergent

household, Which didn't know

191

: 00:09:47

it was a neurodivergent.

192

: 00:09:48

Household.

193

: 00:09:49

The world felt so chaotic and confusing.

194

: 00:09:52

We are going to grow up with

a very different experience.

195

: 00:09:56

To somebody who's had a very safe.

196

: 00:09:58

Predictable.

197

: 00:09:59

Existence.

198

: 00:10:00

Who's been able to understand

why things happen in the order.

199

: 00:10:04

They do.

200

: 00:10:05

And so if you grew up in that very

safe and predictable pattern, you're

201

: 00:10:10

going to be able to think longer term.

202

: 00:10:13

Because things like studying over

the course of five or six years.

203

: 00:10:18

Investing for your future

in 30 or 40 years time.

204

: 00:10:22

That makes sense.

205

: 00:10:23

If your life is safe and predictable.

206

: 00:10:25

If you live in a constant

state of uncertainty.

207

: 00:10:29

It makes no sense whatsoever.

208

: 00:10:31

And that's where many of us.

209

: 00:10:33

With ADHD come from.

210

: 00:10:34

This fast life history strategy

it's about survival right now.

211

: 00:10:39

And how just procrastination.

212

: 00:10:41

Tie into this.

213

: 00:10:43

Well,

214

: 00:10:43

Procrastination is connected because

when we live in this unpredictable,

215

: 00:10:49

fast life history strategy where

we don't know what's coming next.

216

: 00:10:54

We're going to prioritize immediate

comfort and gratification over,

217

: 00:10:59

a further away pay off it's,

218

: 00:11:02

if our future rewards are uncertain.

219

: 00:11:05

Somebody who has a fast

life history, ADHD.

220

: 00:11:10

It's always going to choose the

immediate short term guaranteed reward.

221

: 00:11:14

And that that's from a study in 2016.

222

: 00:11:17

Your brain is making the best

prediction for the information

223

: 00:11:21

and data that you have.

224

: 00:11:23

It's a bit like when you prompt chat GPT.

225

: 00:11:26

It's only going to operate on the

information that you've put in.

226

: 00:11:30

Or it's no, I think it

can search the internet.

227

: 00:11:34

But up until very recently, you had to

give all of the information, the context.

228

: 00:11:40

To that language model, because

it was making a prediction

229

: 00:11:44

based on what it had available.

230

: 00:11:46

And your brain does the same thing.

231

: 00:11:48

Albeit on a very much larger scale.

232

: 00:11:51

Procrastination.

233

: 00:11:52

Is an adaptive response

to the uncertainty.

234

: 00:11:55

And the environment that we live in.

235

: 00:11:57

both inside And outside.

236

: 00:12:00

Personally, I know that with ADHD.

237

: 00:12:02

My focus and energy are

unpredictable, at best.

238

: 00:12:06

And so I leverage lots of things

in technology and in my household.

239

: 00:12:10

To manage that.

240

: 00:12:11

But if you don't have that, And

life is just very unpredictable

241

: 00:12:16

from start to finish.

242

: 00:12:18

You're always going to procrastinate

on the further away worthwhile, but

243

: 00:12:24

less rewarding in the short term.

244

: 00:12:26

Tasks.

245

: 00:12:27

And so the trick is figuring

out how we move from this.

246

: 00:12:31

Fast life history.

247

: 00:12:32

into a slower one.

248

: 00:12:34

And I think the key to that is

thinking about increasing our.

249

: 00:12:39

Uncertainty tolerance.

250

: 00:12:41

And of course it's powerful possibilities.

251

: 00:12:43

So we always have some strategies

that you can take away and play

252

: 00:12:47

with in between our episodes.

253

: 00:12:49

So strategies to develop

your uncertainty tolerance.

254

: 00:12:54

Number one.

255

: 00:12:56

Taking small risks daily.

256

: 00:12:58

I do mean really small, your.

257

: 00:13:00

You're probably going to bebe

offended at how tiny these risks are.

258

: 00:13:04

But it's all about blowing up that

balloon a little bit more each day.

259

: 00:13:09

Number one.

260

: 00:13:10

Small manageable uncertainties.

261

: 00:13:12

You could try.

262

: 00:13:13

Sending an email after

only reading it once.

263

: 00:13:16

If you're somebody who obsessively rereads

their emails before they send them.

264

: 00:13:21

And second guesses, what the

other person's gonna think.

265

: 00:13:24

So a manageable.

266

: 00:13:26

Stress uncertainty.

267

: 00:13:27

There is only reading it

once and then pressing send.

268

: 00:13:30

You might prefer practical strategies

to increase uncertainty tolerance.

269

: 00:13:35

The only affect you.

270

: 00:13:37

For instance.

271

: 00:13:38

If you get out of bed and walk

around your house in one direction.

272

: 00:13:42

What happens if you go around a

chair in the different direction.

273

: 00:13:47

If you are somebody who walks to work

or to school the same way every day.

274

: 00:13:52

Can you change your route?

275

: 00:13:54

A little bit.

276

: 00:13:55

And ideally change it quite frequently.

277

: 00:13:57

It doesn't have to be much, but.

278

: 00:14:00

What happens when you're going a

different way on the same street,

279

: 00:14:04

or you're taking a different route.

280

: 00:14:06

In a direction that you would

normally not be conscious of.

281

: 00:14:10

Your brain is recognizing that

this is an uncertain outcome.

282

: 00:14:14

But you're still safe.

283

: 00:14:16

Take a different path home from your walk.

284

: 00:14:18

It might sound like it's too

small to make a difference.

285

: 00:14:22

But because your brain loves

things to stay the same.

286

: 00:14:26

Even with ADHD.

287

: 00:14:28

Pushing it that little bit.

288

: 00:14:30

Teaches your brain that this level

of uncertainty is absolutely fine.

289

: 00:14:34

And you can, you can boost it even more.

290

: 00:14:38

By being conscious of.

291

: 00:14:40

Reframing it as a possibility.

292

: 00:14:42

saying:.

293

: 00:14:43

I'm going to take a different

path home from my walk.

294

: 00:14:46

I wonder what's going to happen.

295

: 00:14:48

What are the possibilities

that I'm opening up?

296

: 00:14:51

Will I see something different?

297

: 00:14:53

Perhaps I could meet somebody.

298

: 00:14:55

I might discover a new tree or plant.

299

: 00:14:58

I really love that was my favorite tactic.

300

: 00:15:01

In the summer.

301

: 00:15:02

Second thing is to use positive

reinforcement and I do say positive.

302

: 00:15:06

Rather as possible.

303

: 00:15:07

Celebrate.

304

: 00:15:08

And really reinforce

that positive outcome.

305

: 00:15:12

For when you successfully handle something

that is unpredictable or uncertain.

306

: 00:15:18

Not the outcome it doesn't

matter what the outcome is.

307

: 00:15:21

The celebration is about you.

308

: 00:15:23

I actively doing something that wasn't

guaranteed and felt uncomfortable.

309

: 00:15:29

If you navigate something

that feels uncertain.

310

: 00:15:33

Check-in and reward yourself.

311

: 00:15:35

You might want to have a buddy

or a friend that you text.

312

: 00:15:39

And that's one of the reasons

why I'm using slack in our

313

: 00:15:42

permission ignition group.

314

: 00:15:44

Is to give each other that support.

315

: 00:15:46

When we try to expand our possibilities.

316

: 00:15:49

You might give yourself a high five.

317

: 00:15:52

Um, I have a.

318

: 00:15:53

GIF or a GIF of Tina Fey.

319

: 00:15:56

Doing the high five to herself.

320

: 00:15:58

And that's my favorite method.

321

: 00:16:00

Well done me.

322

: 00:16:01

When we acknowledge our courage.

323

: 00:16:03

And our ability to tolerate uncertainty.

324

: 00:16:06

We're creating a positive

feedback loop for our brain.

325

: 00:16:09

And it thinks.

326

: 00:16:10

Oh, I got a reward for doing that.

327

: 00:16:13

I'm going to get some more.

328

: 00:16:14

Because remember we need more

frequent, positive reward.

329

: 00:16:18

And acknowledgement.

330

: 00:16:20

than your average bear.

331

: 00:16:21

and, finally, another technique

that we can borrow from CBT,

332

: 00:16:26

which obviously I'm not doing CBT.

333

: 00:16:28

Is cognitive restructuring.

334

: 00:16:30

I want to say very briefly.

335

: 00:16:32

I know lots of people have a

negative perception of CBT.

336

: 00:16:37

Especially if they have ADHD.

337

: 00:16:39

It does have evidence for being effective.

338

: 00:16:42

There is good data.

339

: 00:16:43

However it must be adapted

and specifically designed

340

: 00:16:48

and delivered in a way.

341

: 00:16:50

That is appropriate for your

particular kind of ADHD.

342

: 00:16:54

And that's where it

gets difficult because.

343

: 00:16:56

When it's rolled out as

a model and a manual.

344

: 00:17:00

It's very difficult for many people too.

345

: 00:17:02

Give it some nuance, which

is what your brain needs.

346

: 00:17:05

Because the data shows it's effective in

this format and people are worried that if

347

: 00:17:11

they, if the adapt is not going to work.

348

: 00:17:13

So let's use some of the strategies.

349

: 00:17:15

and, we'll say thank you very much

and adapt them for you and your brain.

350

: 00:17:19

So cognitive restructuring, which we're

going to play with today is where we take.

351

: 00:17:25

A, very negative and

anxiety inducing, thought.

352

: 00:17:28

And we.

353

: 00:17:29

Literally take it apart.

354

: 00:17:30

And put it back together in a better way.

355

: 00:17:33

Restructuring.

356

: 00:17:34

And I'm a very visual thinker.

357

: 00:17:36

So I'm imagining.

358

: 00:17:38

A big block of Lego being taken apart

and then put together in a different way.

359

: 00:17:42

And you can get kits now where

you do that with Lego, I got one

360

: 00:17:46

from my, my daughter last week.

361

: 00:17:48

And it's a flower pot, but

it's also a Wellington.

362

: 00:17:51

So we're going to take that really

unpleasant, negative thought, and we're

363

: 00:17:56

going to turn it into a flower pot.

364

: 00:17:58

Or Wellington.

365

: 00:17:59

So let's use some examples

to get you started.

366

: 00:18:01

One of the negative and

anxiety-inducing thoughts.

367

: 00:18:05

That keeps us stuck and

avoiding uncertainty is if I

368

: 00:18:09

fail, everyone will judge me.

369

: 00:18:11

People will think I am X, Y or Z..

370

: 00:18:14

There's always a kind of lack of safety.

371

: 00:18:17

You'll be pushed out of the group.

372

: 00:18:19

And restructuring that we might say.

373

: 00:18:22

I'm not going to do this

perfectly first time.

374

: 00:18:25

But it's another chance for me to learn.

375

: 00:18:28

The next time I'll do it better.

376

: 00:18:30

And other people won't judge me

as harshly as I judge myself.

377

: 00:18:35

And if they do.

378

: 00:18:36

It's probably because

they're scared of failing.

379

: 00:18:39

As well.

380

: 00:18:40

Obviously it doesn't need to be that long.

381

: 00:18:42

But just as an example to get you started.

382

: 00:18:45

We are so critical of ourselves.

383

: 00:18:48

We offer grace and compassion

to other people so much.

384

: 00:18:53

And yet.

385

: 00:18:53

Refuse to give it to ourselves.

386

: 00:18:55

Other people are generally going

to be much more compassionate,

387

: 00:18:59

much more tolerant of you.

388

: 00:19:01

Maybe not getting it.

389

: 00:19:03

Exactly right.

390

: 00:19:04

And they're more worried about

what you're thinking about them.

391

: 00:19:07

So this, this core, one

of people will judge me.

392

: 00:19:11

We definitely need to

restructure that one.

393

: 00:19:13

And what that's doing is it's reducing

the emotional impact of the uncertainty.

394

: 00:19:20

It's re reducing the lack of safety.

395

: 00:19:23

And it allows us to move into

less fear-driven direction where

396

: 00:19:29

we actually take steps where we.

397

: 00:19:31

I actually get into action.

398

: 00:19:34

Instead of being held, stuck with fear.

399

: 00:19:38

And so your first step would

be to catch the thought.

400

: 00:19:41

And to recognize where you

are avoiding uncertainty.

401

: 00:19:45

And that's obviously one of the things

we work on and permission ignition.

402

: 00:19:49

Identifying the thought patterns and

the behavior that's connected with them.

403

: 00:19:55

And then slowly unpacking

them and restructuring them.

404

: 00:19:59

And changing the beliefs that, for

example, everyone's going to judge me.

405

: 00:20:04

I can't cope with uncertainty.

406

: 00:20:06

Uncertainty is actually where all

the really exciting things happen.

407

: 00:20:11

Because it's really possibility.

408

: 00:20:14

So for this week.

409

: 00:20:15

I would love you to practice

spotting uncertainty and your

410

: 00:20:20

avoidance of uncertainty.

411

: 00:20:22

And then, once you've spotted

the uncertainty and avoidance.

412

: 00:20:27

How can you gently increase

your capacity to tolerate it?

413

: 00:20:32

How can you gently grow?

414

: 00:20:34

Your tolerance of that uncertainty.

415

: 00:20:37

Share it with me.

416

: 00:20:38

and let's practice building

that skill together.

417

: 00:20:41

So while leaning into uncertainty is

definitely going to feel uncomfortable.

418

: 00:20:46

I can guarantee.

419

: 00:20:48

It's an incredible tool

for personal growth.

420

: 00:20:51

Because when we lean into uncertainty,

We're actually stepping into possibility.

421

: 00:20:58

And it doesn't have to be

more than a little bit.

422

: 00:21:01

At a time.

423

: 00:21:01

Thank you for being here today.

424

: 00:21:04

Thank you for listening and

thank you for all the support.

425

: 00:21:08

I'm, so delighted to meet some

of you in real life and online.

426

: 00:21:12

If you found this episode valuable,

please leave, review a comment,

427

: 00:21:17

share it with somebody else.

428

: 00:21:19

And as always stay curious.

429

: 00:21:22

stay powerful.

430

: 00:21:23

And take care of yourself.