Sooner or later prior to now week (or 5 minutes in the past after a Google search), you’ve made a decision to alter your life.
Perhaps you determined to train on daily basis. Maybe it’s time to begin consuming higher.
Or perhaps you determined to cease sporting jorts.
Properly my good friend, I’m excited for you, and I would like you to know you’ve arrived on the proper place!
We assist people construct wholesome habits as a part of our 1-on-1 On-line Teaching Program, so that you’ve come to the appropriate place to meet your decision.
Right here’s what we’ll cowl in our Information to Construct Wholesome Habits in 2024:
Let’s get proper to it so you can begin rocking 2022!
Why Do We Suck At Constructing Wholesome Habits?
“I do know what I’m presupposed to do, I simply can’t get myself to do it!”
Welcome to the membership – everyone knows what we have to do, however we simply can’t get ourselves to make the essential modifications.
We all know how you can get in form: transfer extra and eat much less!
We all know how you can train: get your coronary heart charge up, do some push-ups, get stronger.
We all know how you can eat wholesome: extra greens and fewer sugar.
And but, we will’t get ourselves to stay with ANY of these items for longer than a couple of weeks.
Why?
Easy: Constructing new wholesome habits is hard, our lizard brains crave instantaneous gratification, we don’t totally perceive how habits are constructed, life will get busy, and our default habits is commonly as unhealthy as it’s simple.
In consequence, we don’t put the appropriate techniques in place with a purpose to make modifications stick.
We additionally rely wayyyyy an excessive amount of on willpower and motivation.
We are inclined to chunk off greater than we will chew, go too quick too quickly, after which get overwhelmed too rapidly.
Does this sound acquainted?
- I’m going to eat 100% Paleo/Keto AND
- I’m going to run 5 miles a day AND
- I’m going to work out in a gymnasium 5 occasions every week.
In the event you’re someone that eats a usually poor weight-reduction plan, by no means runs, and hasn’t set foot in a gymnasium since grade-school dodgeball with Mr. Wazowski, altering alllll of those directly is nearly a surefire method to succeed at exactly NONE of them.
We’re conditioned as of late to count on and obtain instantaneous gratification. If we would like meals we will get it from a drive-through, stick a frozen meal in a microwave, or sit down at a restaurant that’s open 24 hours. If we would like a recreation we will obtain it to our computer systems/telephones/PS5s inside a matter of seconds. If we need to watch a TV present, it’s a couple of clicks away.
Hell, Netflix even begins the subsequent episode for you with none motion required!
We count on getting in form to go the identical approach.
And that is why we suck at constructing wholesome habits that stick.
We inform ourselves “Hey, I’ve been devoted for an entire two weeks, why don’t I seem like Ryan Reynolds but?”, not remembering that it took us many years of unhealthy residing to get the place we’re, which implies it’s going to take quite a lot of weeks to reverse the development.
After which we miss a exercise as a result of life was busy or our child bought sick. And we get disheartened that train or giving up sweet isn’t almost as enjoyable as Netflix and video video games and Peanut M&M’s.
That is the place all people offers up:
- They attempt to change too many habits too quickly
- They get impatient the outcomes don’t come extra rapidly
- They slip up when life will get busy
- They usually return to sq. one
It’s why we’re doomed to remain obese and suck at constructing habits. It’s the videogame equal of attacking too many dangerous guys directly, which all the time results in recreation over.
We’ll cowl the precise wholesome habits and resolutions you SHOULD be selecting later on this article, however I’ve an enormous rattling query to ask you first:
“However why although?”
The First Step of Constructing Wholesome Habits (Know Your “Massive Why”)
Earlier than we do ANYTHING with truly constructing habits, it will probably assist to have a superb purpose as to why you need to construct them within the first place or the modifications won’t ever stick.
This complete “change who I’m” stuff may be actually highly effective for maintaining us centered when life begins to get busy.
In the event you’re right here since you determined you “ought to” get in form, you’re going to fail the second life will get busy.
In case you are dragging your self to the gymnasium since you assume you “ought to” run on a treadmill 5 days every week despite the fact that you hate it, you’re screwed!
As you’re figuring out the habits or resolutions you’re attempting to set, make the behavior a part of an even bigger trigger that’s definitely worth the battle.
You’re not simply going to the gymnasium, you’re constructing a brand new physique that you just’re not ashamed of so you’ll be able to begin relationship once more.
You’re not simply studying to love greens, you’re getting match so you’ll be able to really feel nice whereas on trip this summer time.
You’re not simply dragging your self off the bed early, you’re getting up earlier so you’ll be able to work in your aspect enterprise earlier than your youngsters rise up so you’ll be able to set cash apart for his or her school schooling.
In our 1-on-1 Teaching Program, we seek advice from this as your “Massive Why.”
Tie your journey to a larger trigger and also you’re extra more likely to push by means of the muck and mire to get it accomplished.
So dig 3 ranges deep and ask “why” till you get to the foundation reason behind WHY you need to construct a brand new wholesome behavior or change a foul one. Write it down. And dangle it up someplace you’ll be able to see it on daily basis.
Bought your purpose? Nice.
Now let’s get into the science of habits.
The way to Construct Wholesome Habits (The Three Elements)
As Charles Duhigg factors out in The Energy of Behavior (a must-read for anyone fascinated by habits change), there are three elements to a behavior:
#1) Cue (what triggers the motion): It may be a sense: I’m drained, I’m hungry, I’m bored, I’m unhappy. Or it may be a time of day: it’s Monday at 9am, work is completed, and many others.
#2) Routine (the motion itself): This could both be a unfavorable motion you need to in the reduction of: I drink soda, I eat cake, I snack, I drink alcohol, I smoke cigarettes, I watch TV – or a constructive one: I’m going to the gymnasium, I’m going for a run, I do push-ups, I learn a guide.
#3) Reward (the constructive outcome due to the motion): I’m now awake. I’m quickly blissful. My arms/thoughts are occupied. I can neglect the dangerous day I had. I really feel energized. I be ok with myself.
Relying in your routine/motion above, habits can both be empowering and wonderful, or a part of a unfavorable downward spiral. Your physique isn’t good sufficient to KNOW what it must do: it simply needs to repair the ache or chase the pleasure of the cue, and whichever approach you select to reply will change into the behavior when it’s accomplished sufficient occasions.
Think about genius advertising, behavioral psychology, and an setting arrange for us to fail – and dangerous habits rule us.
It’s why we crave sure meals, why we will’t assist however examine our cellphone each time it vibrates, and why we will’t hold ourselves from watching yet one more episode or grinding yet one more stage in World of Warcraft.
Duhigg lays issues out very clearly:
“There may be nothing programmed into our brains that makes us see a field of doughnuts and routinely need a sugary deal with.
However as soon as our mind learns {that a} doughnut field incorporates yummy sugar and different carbohydrates, it’s going to begin anticipating the sugar excessive. Our brains will push us towards the field. Then, if we don’t eat the doughnut, we’ll really feel disillusioned.”
Image this:
- Now we have educated your mind to take a cue (you see a doughnut), anticipate a reward (a sugar excessive), and make the habits automated (nom nom that donut).
- Examine that to a cue (you see your trainers), anticipate a reward (a runner’s excessive), and make the habits automated (go for a run!).
The Darkish Knight himself stated it greatest: “It’s not who I’m beneath, however what I do that defines me.”
Let’s check out every a part of the habit-building course of and begin to hack the sh** out of it!
Be taught Your Cues: Acknowledge the triggers.
Whether or not you are attempting to alter an previous behavior, cease an unhealthy behavior, or start a wholesome behavior, it begins with step one within the course of:
“The Cue.”
If you wish to cease ingesting soda, however really feel such as you want it each afternoon to get by means of work, your mind has been wired to assume SODA after the cue:
- Cue: I’m drained, thirsty, and don’t have any power.
- Routine: I drink a soda round 3pm.
- Reward: Weeeeee caffeine! Sugar! Pleased! My life has which means!
When figuring out dangerous habits to keep away from, it begins by changing into conscious of the cue that units the behavior in movement. Merely being conscious of the cue is a good begin to breaking the cycle:
- Once I get bored (cue), I eat snacks (routine), and it fills the void with a cheerful abdomen (reward).
- Once I come dwelling from work (cue), I plop down on the sofa and play video video games (routine), and it helps me neglect about work (reward).
- Once I get nervous (cue), I begin to chunk my nails (routine), to take my thoughts off the awkwardness (reward).
So in case you are trying to break a foul behavior, it begins by figuring out what the cues are that make you’re taking the motion that you just’re attempting to cease.
On the identical time, you’ll be able to mentally practice your self, identical to Pavlov’s canine, to construct a brand new wholesome behavior by figuring out the behavior you need to construct and the cue you need to use to proceed it:
- Once I get up (cue), I’ll go for a stroll (routine), and reward myself with an audiobook on the stroll (reward).
- Once I get drained (cue), I’ll drink black espresso as a substitute of soda (routine), and together with the caffeine increase. (reward), I’ll get new trainers after 30 soda-free days (reward), and satisfaction from the load loss because of fewer energy (reward).
- Once I come dwelling from work (cue), I’ll stroll straight to my pc to work on my novel for half-hour (routine), and reward myself with Netflix after I’ve written 500 phrases (reward).
So, whether or not you’re breaking a foul behavior or beginning a brand new one, it begins by recognizing the cue that triggers the behavior.
When you acknowledge or choose the cue, you can begin engaged on fixing the routine (motion).
The Key to Sustainable Wholesome Habits: Use Programs
“Steve, I get it, however I nonetheless battle with the ‘constructing the routine’ half…for some purpose I simply can’t deliver myself to do it.”
Yup – welcome to the hardest a part of a behavior:
The Routine (the motion itself!).
That is the place we’re going to begin considering and appearing like nerds and scientists.
Whether or not we’re attempting to cease a unfavorable routine (cease ingesting soda) or begin doing a wholesome routine (begin working), each must be addressed with a special plan of assault.
For starters, we’re going to cease counting on two issues:
- Willpower: if you need to get your self to train, you’ll quit while you get too busy or it’s too chilly.
- Motivation: if it’s good to be motivated, you’re going to surrender after which beat your self up for not being extra motivated!
Each motivation and willpower are finite and fickle assets that can abandon you while you want them most. Most individuals hope and pray that they’ve sufficient motivation and willpower to construct a behavior.
Not us although!
We’re going to take away each from the equation and use techniques and outdoors forces to make the routine even simpler to construct (or more durable to construct if it’s a foul behavior you’re attempting to swap!).
This may be accomplished in a couple of methods:
- Environmental hacks: making the routine simpler by eradicating steps wanted to finish it, or including steps between you and a foul behavior.
- Programming hacks: add your behavior to your each day calendar, observe your progress each day with a journal, and make it a part of your day.
We’re merchandise of our surroundings. We will use this data to our benefit and make the method of constructing a brand new behavior or altering a foul behavior simpler by modifying our surroundings. I dig into this extra totally in our article: “Construct your Batcave for Behavior Change,” however I’ll cowl the fundamentals right here.
Have a look at the locations you spend your time. Cut back the steps between you and a superb behavior, and improve the steps between you and a foul behavior. You’ll be much less reliant on willpower and motivation and extra more likely to do the wholesome behavior or skip the dangerous behavior.
Listed below are 5 examples of environmental hacks you should use:
- RUN EVERY MORNING: Fall asleep together with your trainers on the foot of your mattress, together with your working uniform laid out already. Hell, you’ll be able to sleep in your working/exercise garments. Put your alarm clock on the opposite aspect of the room so that you HAVE to get off the bed to show it off.
- GO TO THE GYM AFTER WORK: Pack your gymnasium bag BEFORE going to sleep the night time earlier than. That approach, each morning you have already got a bag to throw in your automobile or deliver with you. As quickly as 5pm hits, you might be in your automobile in your method to the gymnasium. (Don’t need to head to the gymnasium? Right here’s how you can construct a gymnasium in your house).
- EAT HEALTHIER: Don’t give your self the choice of not maintaining a healthy diet – throw out the junk meals in your own home and begin making ready meals the night time earlier than. Put a lock in your internet browser from ordering pizza on-line (sure, you are able to do that now), and don’t drive down the road stuffed with quick meals locations.
- WATCH LESS TV/PLAY FEWER GAMES: Use your laziness in your favor. Unplug the TV/system. Improve the steps between you and watching the TV. Put parental controls by yourself system and have your good friend set the time restrict and the password. I knew someone who put his TV in his closet and reduce his TV viewing by near 100%. Don’t depend on willpower – make it harder!
- CHECK YOUR PHONE LESS: Flip off your notifications and uninstall the apps that waste your time. Put your cellphone in Do Not Disturb mode if you find yourself at work, and put it in your desk drawer. Don’t depend on willpower to get your self to not examine your cellphone when it buzzes – do away with the thrill.
You can too use programming hacks to assist construct NEW wholesome habits:
- EXERCISE: If you wish to train extra, set calendar alerts initially of your week in order that on daily basis at 8AM you obtain a cue (ding! in your cellphone) and a reminder to do the exercise. You’re more likely to remain on track when the exercise has been scheduled forward of time.
- HEALTHY EATING: Think about batch cooking! If cooking wholesome meals each night time seems like approach an excessive amount of work (I hear you on that), think about doing all of it on ONE day – it’s a major time-saver, and it additionally will scale back the steps between you and wholesome consuming as a result of the meal is already cooked and within the fridge!
- WRITING: If you wish to write a guide, inform your self you need to write 500 crappy phrases on daily basis. That is how I wrote Degree Up Your Life. Purchase a calendar, and draw an enormous pink X on on daily basis you full your process. Make your singular focus on daily basis persevering with the streak[1].
Make the Reward Momentum-Constructing
And we’re lastly on the third a part of the behavior:
“The Reward.”
When trying to change dangerous habits, do some reward evaluation in your dangerous habits:
Soda offers you a caffeine kick and a burst of power within the afternoon while you’re drained.
Are you able to replicate that power increase in your physique in a more healthy approach? Maybe you’ll be able to swap to black espresso and go for a day stroll.
Right here’s one other instance:
You discover you spend an excessive amount of time watching TV since you love escaping into worlds, and it’s affecting your well being.
Are you able to take heed to your favourite audiobook solely while you stroll?
(That is known as temptation bundling).
This step would require some evaluation, by digging into the reward you’re attempting to recreate, with out the unfavorable motion. This could lead your mind to some powerful locations, however it’s wholesome to dig into it.
For instance, should you need to begin ingesting much less (or quit utterly), you may uncover that the reward you’re chasing is definitely “escape from a job I hate” and “avoiding social nervousness.”
Dig into your reward and what your mind is craving, after which see should you can reverse engineer a more healthy routine with the identical reward.
After which use outright bribery to get your self to really do the brand new more healthy and select the higher motion/routine.
What works for science and physics additionally holds true to constructing habits: inertia and momentum will work in opposition to you in relation to constructing habits…till it begins to give you the results you want because the behavior turns into automated.
We will repair the third a part of the habit-building loop, the reward, with momentum-building prizes or outcomes to bribe ourselves to proceed. With every wholesome and constructive reward, with every accomplished routine, we make the behavior sliiiiightly extra more likely to change into extra automated the subsequent time.
In different phrases, create rewards that reward you again!
DON’T reward your routine (working!) with an unhealthy reward (cake!). That’s “one step ahead, two steps again.” And diet is 90% of the equation in relation to weight reduction anyway!
DO reward your routine (working for five minutes on daily basis for 30 days straight) with a reward that makes you need to hold working (a snazzy new pair of trainers).
Our new app, Nerd Health Journey, particularly follows this “cue, routine, and reward” format to assist construct new habits. Within the app, we “reward” you with cool loot and XP, so you’ll be able to stage up (actually) when you getting lean and robust.
In the event you’re , you’ll be able to attempt it without cost proper right here:
5 Hacks for Easy Wholesome Behavior constructing
Your life will get busy.
There can be days while you don’t need to do your new behavior. Otherwise you need to backslide and return to previous habits. Truly, that can just about be on daily basis, particularly early on.
So don’t depart it as much as your self!!!
Cease counting on your self and begin counting on exterior forces. Listed below are the most effective suggestions you should use to get your self to really comply with by means of with a behavior:
1) RECRUIT ALLIES: discover a good friend or group of pals to construct the habits with you. A latest research [2] confirmed that:
Among the many weight reduction sufferers recruited alone and given behavioral remedy, 24% maintained their weight reduction in full from Months 4 to 10.
Amongst these recruited with pals and given remedy plus social help, 95% accomplished remedy and 66% maintained their weight reduction in full.
You don’t have to go on this habit-building journey alone. Constructing a guild or recruiting a gaggle of individuals to help you and allow you to and make you higher may very well be the difference-maker in constructing habits!
When your good friend is already on the gymnasium ready for you, you HAVE to go. If it was as much as you, skipping out and watching Netflix has no unfavorable penalties. Recruit pals and allies!
Don’t have that help group at dwelling? Think about becoming a member of ours 🙂
Keep in mind, these first few weeks are the hardest, which implies they’ll require probably the most effort to get began.
2) CULTIVATE DISCIPLINE WITH ACCOUNTABILITY: When you’ll be able to’t get your self to comply with by means of on a brand new wholesome behavior you’re desperately attempting to construct, make the ache of skipping the behavior extra extreme than the satisfaction you get from skipping it.
Permit me to introduce some comical penalties:
- Each time I skip ______________ this month, I’ll pay $50 to my spouse/husband/good friend who will donate my cash to a trigger I HATE.
- Each time I determine to not _______________ this month, I’ve to run round my home bare.
- Each time I do ____________ once I shouldn’t, I’ll let my three-year-old do my make-up earlier than work.
Do any of those outcomes sound like enjoyable? In the event you can’t afford to pay your good friend $50, if working bare round your own home may get you arrested, and should you’ll get fired trying like a drunk clown because of your child’s make-up abilities…perhaps you simply do what you realize it’s good to do. The extra painful it’s to skip one thing, the extra seemingly you’ll be to really suck it up and do it.
3) NEVER MISS TWO IN A ROW. What occurs should you miss a day? Who cares! In the future gained’t wreck you – however two days will, as a result of 2 missed days can change into a month or a 12 months within the blink of a watch.
It’s one thing I deliver up on this video over on our YouTube Channel:
As identified in a analysis abstract:
“Lacking the occasional alternative to carry out the habits didn’t critically impair the behavior formation course of: automaticity positive factors quickly resumed after one missed efficiency.[3]
4) DON’T PICK HABITS YOU HATE: “Steve, I do know I ought to run so I’m attempting to construct a working behavior despite the fact that I hate working.” Cease.
Are you able to get the identical outcomes with a special behavior, like mountain climbing or mountain climbing or swing dancing? Decide a behavior that isn’t depressing and also you’re extra more likely to comply with by means of on it.
On the identical time, we’ve got tons of success tales of people that went from hating train to loving the way it feels.
It’s as a result of they made the behavior a part of an even bigger image: “I’m figuring out as a result of I’m constructing a kickass physique so I can begin relationship once more!”
Or even when they don’t LOVE energy coaching, they love feeling robust and assured and highly effective, in order that they construct the behavior and make it a precedence.
It’s as a result of that they had a BIG sufficient why to beat their preliminary dislike of train till they realized to like how train made them really feel.
5) TRY TEMPTATION BUNDLING: Think about combining a behavior you dislike with one thing you LOVE, and also you’ll be extra more likely to construct the behavior.
In the event you hate cleansing your house, solely enable your self to take heed to your favourite podcast if you find yourself cleansing or doing the dishes.
Need to go to the gymnasium extra? Permit your self an hour of watching Netflix, however ONLY when you’re on the elliptical.
That is known as temptation bundling, and it may be a strong change.
The Secret to Fulfilling Your Decision (Do Much less)
Now that you just’re educated like a boss on the totally different elements of a behavior, it’s time to construct one!
I’ll depart you with a remaining bit of recommendation: if you determine that you just need to run a marathon or save the world or lose tons of of kilos, you’re going to screw up until you internalize the next data:
DO WAY LESS.
Or within the immortal phrases of Kunu from Forgetting Sarah Marshall: “The much less you do, the extra you do”:
Decide ONE behavior, make it small, and make it binary. One thing that on the finish of on daily basis you’ll be able to say “sure I did it” or “no I didn’t.”
Habits which can be nebulous like “I’m going to train extra” or “I’m going to begin consuming higher” are extra ineffective than a Soulcycle membership for Jabba the Hutt.
Listed below are large examples. Be particular. Be small. And observe it:
- Need to begin exercising extra? Superior. For that first week, ONLY go for a stroll for simply 5 minutes each morning. Actually 5 minutes.
- Need to begin cooking your personal wholesome meals? Simply intention for one meal per day or one meal per week. No matter works for you and your schedule.
- Need to cease ingesting a 2 liter of Mountain Dew on daily basis? Scale it again to 1.9 liters a day for every week. Then 1.8 for every week. Then 1.7…
- Need to get out of debt and construct the behavior of frugality? Begin by saving an additional 5 bucks a day, or discovering a method to earn an additional 5 bucks a day.
- Need to be taught a brand new language? Converse your new language out loud for 10 minutes per day. That’s it!
Hold your objectives SMALL and easy. The smaller and less complicated they’re, the extra seemingly you might be to maintain them. And the behavior itself pales compared to the momentum you construct from truly creating a brand new behavior.
I don’t care what number of energy you burn in a 5-minute stroll, simply that you could show to the brand new YOU that you could construct the behavior of strolling, and solely then are you able to up the problem.
We’re considering by way of years and many years right here! So assume small.
My real-life instance: I wished to construct the behavior of studying the violin at age 31, however couldn’t get myself to do it as a result of I instructed myself I used to be too busy, which is a lie (“I solely have 25 minutes; I would like half-hour to apply…may as nicely not apply in any respect”), and thus I by no means performed!
As soon as I lowered the brink to “I’ve to solely play for five minutes per day,” it gave me permission to choose it up right here and there – and I ended up working towards WAY extra incessantly, and bought higher a lot quicker.
I nonetheless suck, thoughts you, however I’m lightyears forward of the place I used to be earlier than!
And please: DON’T BUILD ALL THE HABITS AT THE SAME TIME.
In the event you’re new to constructing habits, or you may have by no means caught with something lengthy sufficient to make it automated, it’s since you did an excessive amount of. Habits are compound curiosity.
As you construct a brand new behavior, it bleeds over to different elements of your life and makes future habits simpler to construct too – momentum!
As Mark Manson lays out in his information on Habits:
“Willpower is sort of a muscle. It may be exercised and practiced and constructed up. It will also be forgotten, weakened and atrophied.
Identical to going to the gymnasium and build up energy and endurance, you’ll be able to construct up your self-discipline and willpower over a protracted time period by setting and conducting a collection of duties on a constant foundation.”
You’ve in all probability tried the entire “construct all of the habits directly” and it doesn’t work. So attempt constructing ONE behavior for 30 days. After which choose a behavior that stacks on high of that one and helps you construct increasingly more progress and increasingly more momentum.
Begin right now: Decide Your Behavior and Go
I’ll depart you with a remaining quote from Duhigg’s The Energy of Behavior:
“In the event you imagine you’ll be able to change – should you make it a behavior – the change turns into actual. That is the true energy of behavior: the perception that your habits are what you selected them to be. As soon as that selection happens – and turns into automated – it’s not solely actual, it begins to look inevitable, the factor…that bears us irresistibly towards our future, regardless of the latter could also be.”
You’ll want extra brainpower initially, till your default habits turns into the automated habit-building you’re chasing.
With every day of you constructing your new behavior, you’re overcoming any self-limiting perception, constructing momentum, and changing into a habit-building badass! After which these habits change into automated. Then, we rejoice:
So right now, I would like you to have a look at simply ONE behavior you need to change:
- Determine the cue that spurs it on – Is it the time of day? Boredom? Starvation? After work? Stress?
- Determine the potential rewards – Happiness? Vitality? Satisfaction?
- Determine a brand new routine you’d like to determine that leads to the identical “reward” from the unfavorable habits…however in a extra productive and wholesome approach.
Need extra assist?
I write the most effective publication within the galaxy – it’s two brief emails every week, instantly from my mind to your inbox, and I promise to make you chortle and stay a bit higher!
Need professional steerage in your wholesome behavior constructing in 2024? Join a free name with our teaching staff within the field beneath to be taught extra about this system and see if it’s the appropriate match:
I would like you to go away a remark beneath: choose ONE behavior that you just’re going to construct this month and determine the three parts of the behavior you’re trying to construct.
Good luck – now go construct some momentum.
And ONE behavior.
-Steve
###
picture supply: Syahrir Maulana © 123RF.com, KHOTCHARAK SIRIWONG © 123RF.com, alphaspirit © 123RF.com, Evolution – Various, Nattapol Sritongcom © 123RF.com, obradov © 123RF.com, Chayapon Bootboonneam © 123RF.com, Boris Rabtsevich © 123RF.com, #13/366 Putting the top, Blended Messages
Recent Comments