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You've described first gear and second gear, first gear meaning mindful of the loop itself, second gear, mindful of the quality of rewards so that we can sense, oh, this is disenchamp, this is not the reward that I really want.

Third gear.

Third gear. I think of this.

Yes.

So I think of this as finding you can you can you can I think of the acronym the BBO the finding the bigger better offer.

And what I mean by that is if our brains are set up to pick behaviors and perform the behaviors that are more rewarding, let's give our brains something more rewarding to do.

So if we become disenchanted with worrying, for example, how can we give our brains something more rewarding and potentially even more rewarding right in that moment when we're worried.

So another way to think of third gear is one way to think of it is stepping out of an old habit loop. So how can we step out of an old habit loop.

Well, this is where I love their two flavors of experience that we can bring in here one is curiosity and one is kindness.

So for example, if we're worrying, we can ask ourselves what how's it feel to worry, you know, what what am I getting from this.

Or we can get curious. So if we're anxious, we can worry or we can get curious about what that anxiety feels like in our body.

So when worrying it tends to go like this, oh, no, oh, no, oh, no, right. What's going to happen is this can last all day.

Often my patients with generalizing anxiety disorder, they'll wake up in the morning. The first thought is, oh, no, I'm anxious. How long is this going to be this way all day.

They project into the future. So there's that oh, no, that feels closed down, contracted, restless, just not very pleasant.

We can flip that and get curious. Oh, what's this anxiety feel like.

And we can all explore this ourselves. What does oh, no, feel like can you feel into that closed, you know, contracted experience that wound up experience of anxiety.

And what's it like to go, oh, what's this feel like in my body and can bring in that zen beginners mind like, oh, what is this feel like. What are the sensations like.

So what feels better worrying or curiosity.

It's a no brainer. Right. We've even done studies. I won't go into the details because it's it's pretty obvious.

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