well I tell you when I'm not listening to my body and when I'm not listening to my body it tells me no so I think for a number of years my whole life my brain I've got such a I I know I have such a crazy mindset and my brain has driven um that perseverance and that resilience through the obstacles and adversity of life and juggling so much um but then my body it it it it it can collapse at times like it does and then I think oh at an off day or blah blah blah and I go no no my body's now taking over going no pip you know your brain's one thing but your body it needs it needs healing it needs it needs attention it needs nurturing will you have a rest day in that situation or what will you do um so a slow morning is a luxury but even what I also consider slow which still might be fast for others um is just walking and I think when I finish work every afternoon I really try and just go for a walk