What Is A Wellness Journal
Bernadette: I always try to end one of my entries with love. Why do I care about them so much and what has made me so angry? And then why do I still love this person so much?
McGill: With every writing session let me write something that actually matters to me. Let me write something that I will actually benefit from.
Brother Donald: Keeping a record of what we go through in our daily life and trying to, not only assess, but work to improve. Well, all the more when it comes to our service to God and utilizing his teachings wisely.
[Heart and Soul Introduction]
Gretchen: You’re listening to Heart and Soul, a podcast from the Iglesia Ni Cristo (Church Of Christ). I’m one of your hosts, Gretchen Asuncion. And it’s here where we have real conversations with friends who are helping each other reach the best Christian version of themselves. This is Heart and Soul.
Gretchen: Hey, everyone! It’s Gretchen. With me today are our hosts, Bernadette. Hey, Bernadette.
Bernadette: Hi Gretchen! How are you?
Gretchen: I am good. Staying warm or trying to at least. How are you?
Bernadette: I’m alright.
Gretchen: Also we have McGill. Hi, McGill. How are you today?
McGill: I am pretty good. I feel good. I hope you feel good as well Gretchen.
Gretchen: I do. Thank you. Thank you.
McGill: Awesome. Awesome.
Gretchen: And of course, we have a minister of the Gospel. Brother Donald Pinnock. Hello, Brother Donald, thank you so much for joining us.
Brother Donald: Hi, Gretchen, Bernadette and McGill. I’m very very happy to be with you right now.
Gretchen: Awesome. Now, before I start here, I know many of us take notes during worship service. So why do we take notes during worship service? Is it something that inspires us, especially with the verses? You know, how is it that we give importance as we take notes during the worship service?
McGill: Personally, what I think the the nice benefits of taking notes during worship service is that it’s a nice reminder, right? With notes, it’s a nice reminder about everything that really happened during the worship service. And then you could reflect on your day-to-day if it if there’s anything that you can learn from or to improve yourself as a person.
Bernadette: For myself, when I take notes for the worship service, I take the overall idea and the verses that I could remember, and I put it on paper, and then I compare it to my week. And then I try to look for what is God trying to tell me in the lesson.
Gretchen: Awesome. Well, I do take notes as well. So kind of helps me, kind of conclude exactly what the worship service is. And they really do inspire me. So today we’re going to talk about wellness journals and their value in keeping track of and giving importance to the words of God we regularly receive. What is a wellness journal? And how do we start? And is it in line with what God wants for us? So with that, do you guys know what a wellness journal is? I guess, like how could you when you hear the term wellness journal? What is your definition of it?
McGill: Oh, well, this is the first time I’ve really heard that a wellness journal is actually a thing. But based on what it sounds like, it sounds like a diary or a journal that you probably just write down your feelings or stuff to keep track of how your day is going or just to keep track of like how are you doing in your life? And so you can look back on the days that you’ve written and just see how you’ve grown.
Bernadette: I really like McGill’s definition of a wellness journal! It’s pretty close to mine. I think for me, I kind of split it up to not just like the emotions, but also the cause and effect of what would happen in a singular day, and then, and I can also split it up to not just emotions, but a physical journal or a spiritual journal.
Gretchen: Okay. So we have similar definitions as far as what a wellness journal is. So, a regular journal is usually intended for writing out events and emotions, which I sometimes gravitate to. But then a wellness journal helps keep track of our well-being and goals along with emotions and events, which I feel like I have a mix of both. So when it comes to our wellness, the first thing I think of is the words of God. We attend worship service twice a week, and while life can get pretty busy for us, I think our worship service notes are part of our wellness journals. You know, when it comes to maintaining our wellness, journals do an amazing job at tracking our growth. So why would anyone want to create a wellness journal?
“Ultimately, a wellness journal reduces anxiety and the panicky feeling associated with keeping all those crazy to-do lists in your head. You get it all organized on paper and create solid, doable wellness goals”, guided by God’s word’s we received.
Gretchen: So from my understanding of wellness Journal is meant to help you look at all areas of your life. So movement, sleep, relationships and it helps you reflect on where you are and where you want to be. But it’s understandable if the Wellness Journal looks different for everyone! It’s supposed to cater to your goals. So I want to emphasize on how these journals are ways to help us reduce anxiety and overwhelming emotions and worship service has given us that outlet. I know that remembering these lessons are vital for me to get through life. So, how do you start your wellness journal? Do you guys have any techniques that you use for journaling? I know, Bernadette, you mentioned that you do have journals.
Bernadette: Yes! So what I do after the worship service, once I get home, I write what I remember from the lesson, and then at the bottom kind of compare what I’ve been going through throughout the week and kind of figure out what exactly God is trying to show me through the lesson, comparing it with my own life.
Gretchen: Okay, nice. So, Brother Donald, what does the Bible say about having a wellness journal?
Brother Donald: Well, I’m glad you asked that, Sister Gretchen, because when it comes to a wellness journal per say, there’s nothing wrong with it. It can definitely help when it comes to all aspects of our life to make sure that we are doing well. I’m going to relate the phrase wellness and wellness journal when it comes to actually self-reflection, because when it comes to us, members of the Church Of Christ, that self-reflection and also that introspective look of our, most especially, relationship with the Lord our God, and not just our personal goals or ambitions in life is very, very important. Because we know, as members of the Church, our ultimate wellness level is to be worthy of attaining salvation. This is why we are admonished to do the following as we can read in Romans chapter 12, verse 2:
Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out. Readily recognize what he wants from you, and quickly respond to it. Unlike the culture around you, always dragging you down to its level of immaturity, God brings the best out of you, develops well-formed maturity in you.
[Romans 12:2 The Message]
Brother Donald: So keeping track of how we are doing in the many aspects of our life can of course be very, very beneficial. Keeping track on how we are doing when it comes to our relationship with God is of far greater importance since the success that we yearn for will ultimately come from Him and not just ourselves.
Gretchen: I really like that. How you started from wellness into that self-reflection. So our well-being, right, we have to take care of ourselves.
Brother Donald: That’s right.
Gretchen: So of course we have to reflect on how we are.
Brother Donald: How we’re doing. Exactly.
Gretchen: Exactly. And then how our Almighty God does guide us in our well-being. So hopefully we can get you in starting a wellness journal. Maybe this is that outlet, that new thing where it’s like it it opens up your mind, if you will.
McGill: Yeah, for sure! God, God puts things in the way of me and to show me something and I think this is what He wants me to try is maybe try a wellness journal.
Gretchen: This is true. So we’re going to help you and those who are listening on how to start a wellness journal.
Step 1: Find a Journal
Gretchen: Yes, a journal. That’s one way to start, right?
McGill: Find a journal. Yeah, for sure. Pen and paper. You’ve got to start somewhere.
Gretchen: Exactly! So, when you find a journal—for me, I gravitate towards something that either fits my style or even if it has, like, the pages that are that have little quotes.
McGill: It’s got to look cute. It’s definitely got to look cute.
Gretchen: Cute, but minimalist would be my style.
Bernadette: I’m all about the pastel colors and for my adventure books all about green.
Gretchen: I like it!
Gretchen: They’re very positive and bright colors and… mellow. Kind of keeping a chill, so that if you need to, you know, calm yourself, it’s like, okay, let me… let me open up my journal here. So, when you do start and find that journal, that’s when you’ll conduct your self-reflection. So being honest with yourself and determining where you are and where you want to be in life. So, tomorrow in a week, month, even a year or two from now, maybe that three-year plan is going to be in process. So, Bernadette, what kind of wellness journal do you have?
Bernadette: I have actually a lot! It’s kind of it’s kind of silly. So, I mean, I do I did talk about the spiritual journal that I have. I do have a physical journal where I include my workouts and how those make me feel afterwards. But my favorite journal that I have and I haven’t really gotten to fill it up this year is my adventure journal where I go on hikes and different trips and I kind of record my experience and what I would do the next time I go there. So for example, I went on a camp earlier this year, and it was the first time I didn’t go “glamping,” where there’s an actual shower, bathrooms and then that’s where I took a lot more notes because I really needed to learn how to do that.
Gretchen: That’s awesome. You have it categorized and I think that’s great to be able to really do a deep reflection on the experiences that you have. So, McGill, when, notice that I said when, not if you start a journal, but when you start a wellness journal, how would you like it to be like if you when you start one, how would you start it? What are you going to put into it? It can be gratitude, reflective.
McGill: Right. So, this is what I was thinking. So, you know, we’re human. A lot of us, we have problems in our lives right. And so for me, as of right now, I keep track of all these problems that I have and I’m trying to be more self-aware of it. So maybe looking back on these journals, I can remember these different problems that I have and be more self aware, so that, you know, I’m properly taking care of myself as I go from my day-to-day. I always want to try to make the best version of myself every day, so keeping track of this, I, I think would be a really good thing for me.
Gretchen: That’s a great start and I cannot wait for you to tell us more once you do start again. Okay? [Laughs]
McGill: For sure. I’ve got you, Gretchen!
Gretchen: But with that, I know you said that you have a bad memory and then now when you start your journal that you’ll try to keep track of it. Well, that’s step two in having a wellness journal, right, to make it a routine.
Step 2: Make it a routine.
Gretchen: I mean, our season for this, our topic or theme for this season, if you will, is building those good habits. So, we make routines to be able to take care of ourselves to ensure that our well-being is cared for. So, have you seen any journals online or even on social media that inspire you to create and kind of get into that creativity? Because honestly, I dive into that. I gravitate towards it. I love it when everyone puts like different scrap pieces of paper and stamps. And it’s just it’s like art right after. But then you look at it and it’s like, Oh, maybe this is their mood.
Bernadette: Yes! There’s a lot of different artists, where, instead of having like the typical wellness journal with words, they do their journaling through their own art. It’s amazing to know that, you know, an artist put all of his thoughts in the day in this one picture that he made and me, myself, I want to try that in this upcoming year for 2023.
McGill: I do really like aesthetically pleasing items. And I mean, although I don’t write too much, I love pens. I actually buy pens. I mean, I know the ones listening here today can’t see. But I do have really nice pens. I love rose gold and gold. Like I have everything rose gold, like I mean, I’m showing to the hosts right now.
Gretchen: Oh, he’s particular!
McGill: Yeah, I really like nice aesthetic things. And so, that…
Bernadette: You just need a rose gold journal now!
McGill: Rose gold journal! Wouldn’t that be amazing? Just, you know, walking around with my rose gold journal. But these things actually, it does inspire me to use them, right? Because if I have, you know, really nice things that make me happy, like this pen, like maybe the upcoming journal that I’ll purchase, I’ll be inspired to use it. And I think that will help with my consistency, like the step to make it a routine.
Gretchen: That’s awesome. I like that we’re all inspired by the things that make us happy. That’s like that’s a good thing. When it comes to your wellness journal, we have to strive for that positivity. Now I know that INC Media also came out with the Creative Christian Planner, so we can download that.
McGill: Ugh, I want that!
Bernadette: I am fighting for one of those!
McGill: They’re so cool.
Gretchen: That will help keep us all on track, especially with it being a planner and for the upcoming new year. Now lastly, step three. So, we find the journal, we found how to make it a routine and how to make it, I guess, in accordance to our lifestyle, right? But for step number three, we have to determine what to write about.
Step 3: Determine what to write about.
Gretchen: So, I didn’t know where to start. I just kind of started writing. But then it came to the point that it didn’t really have substance. So when I read it back, I was like, “Wow, this is just either word vomit or just a brain dump of all my thoughts.” And it was kind of hard to really reflect on it. So, I started looking up writing prompts, and that can help where it’s like, okay, “What am I feeling right now? Where am I at? Why am I feeling this way? How can we improve it? Or what do we need to change?” So Bernadette, do you use any journal templates with the different categories that you had? I know you mentioned about like the experiences right after glamping or not glamping, but camping.
Bernadette: Yeah! I know I used to use templates myself because when I was a lot younger, I started my format for journaling more as a diary style, which is exactly like just throwing all of these emotions on paper. And then after a while, like, same thing with you, Gretchen. I realized I need something to guide me along the way. And then that’s when I started buying journals that actually had prompts in there. And then I would follow that prompt. And then the following year I would make my own prompts, personally. And then after that, I kind of went back to just dumping everything on paper. But when I do throw everything on paper now, I’m a little bit more aware of what exactly I’m laying on there, instead of how I used to just mindlessly, “Oh, today it was totally terrible!”
Gretchen: McGill, I think you already laid it out when you said that. Yeah. When you start on this journal. Right. So it’s like if you were mad or any emotion or just something that seemed negative in how to not act in that way or how you could have changed the situation, should it come again.
McGill: Yeah, for sure. And I think I definitely, I think can apply to everyone, like how to lay it out, you know, using I know, Bernadette, as she mentioned, that she uses like templates or she organizes in a way that suits her needs, right? And I think everyone like for sure can do that if they don’t know really where to go, just do whatever feels good. Just try it. Write whatever. And I think that’s what I’m going to do. You know, I ran it through my head. What do I personally like? This is how I like to do it. This is how I’m going to do it. And so, you know, for example, for me, when I’m thinking about, okay, I’m going to start this journal, I don’t like big paragraphs, you know, looking at the big paragraphs, I’m not the fastest reader. So glancing at that, it’s a little bit intimidating to me. So maybe how I would like to do it is maybe bullet points. I like bullet points. They’re nice and short. I could read it fast as it is and it gives me a reminder. It accomplishes all of my goals and it’s perfect for me. Maybe it’s not best for other people. Maybe other people like long paragraphs and they should write long paragraphs. So yeah, I think when we kind of do these wellness journals just have it suited for how you want to do it. There’s no right way to do your own journal, right?
Gretchen: Yes, I really like that with the example of Bernadette’s different journals that she has, and then just hearing how you plan to do your wellness journal, McGill that’s, that’s great to have. So we already have an amazing foundation when it comes to looking for peace and resolving it. And you know, it is through our worship service and with our wellness journals, they are a great tool we can use to monitor how we follow God’s guidance in having a stable and healthy life. And when it comes to making life-changing decisions, these journals, notes we take in the worship service, or our own unique wellness journal can help us make decisions and take the right steps in life. Now, Brother Donald, with our wellness journals and when we take the time to take notes in the worship service, how can we benefit or how can we be guided by God’s words to be able to focus towards our goals and, you know, our well-being with our journals?
Brother Donald: Sister Gretchen, that was a really, really good question. First of all, I want to comment on the benefits of having that wellness journal. And I believe what you’re talking about is actually physically writing down rather than typing in. Because writing is more personal. Do you get it? Because now you’re really it’s a part of you that’s actually writing down on a piece of paper. It’s more intimate, it’s more you. And I believe that’s going to be more beneficial in actually writing it on a, you know, a cold keyboard and it’s stored there on your computer. Meanwhile, you have a journal that you can pick up at any time. And when it comes to those journals, again, they’re going to help us when it comes to our self-reflection and for us to improve. And that’s really in-tune or in consonance with what the Bible teaches. Proverbs 4:26 and verses 14 to 15 also, and this is stated:
Ponder the path of your feet,
And let all your ways be established.
Do not enter the path of the wicked,
And do not walk in the way of evil.
Avoid it, do not travel on it;
Turn away from it and pass on.
[Proverbs 4:26, 14-15 New King James Version]
Brother Donald: So, as the Bible teaches, one should ponder the path of their feet and let all their ways be established. So, careful thought should be given when it comes to the direction of one’s life. That’s why, again, the wellness journal can be beneficial in every aspect of our life. And as an added reminder, the Bible states that we should not enter the path of the wicked. For sure, a servant of God’s plans for success, those plans will be derailed if they follow the ways of evil people. One should remain living in accordance with God’s commandments and through their obedience the plans that they are focused on will definitely be successful because they will have God’s blessing attached to that hope or aspiration.
Gretchen: I like that. I’m going to take that to heart. And maybe this might be my theme for my new journal. So ponder the path of your feet and let all your ways be established.
Brother Donald: Yes. Exactly.
Gretchen: So, with that careful thought, right, it’ll help guide us being able to reflect on what’s being taught in the worship service and being able to guide us through this life, especially when we are, you know, either bombarded with the troubles or trials or even sometimes, you know, society itself may influence or try to tempt us in other ways.
Brother Donald: Exactly. Yes. So, that wellness journal, especially if we’re going to include those biblical reminders, you know, that’s really going to help us when it comes to the path that we take in life. You know, we are always going to be making sure that what we are planning to do is in accordance with the will of God and all the more, we’re going to be blessed with success.
Gretchen: I love that! I’m getting really excited for the new year and having a brand new wellness journal just because of this episode!
Gretchen: Now, with that. So, [in order for] us to be focused, especially if we are starting to journal. So McGill, take note even if it is just a mental note, okay?
McGill: Got it. Don’t worry. All ears, all ears.
Gretchen: So, I read an article that suggested the following steps to get you started with journaling. And it’s actually pretty easy to remember the acronym is WRITE:
W – What topic
R – Review and reflect
I – Investigate
T – Time yourself
E – Exit smart
Gretchen: So “W” what topic? So what exactly are you writing again? For me, I tend to just bring it up and it’s like, okay, let’s focus. “R” review, do or reflect. And that is what we have been talking [about] from the beginning, is that self-reflection. Now “I” is investigate. I think this is, I don’t know, help me out you guys. How, how would you investigate? Like if you have this topic now you’re reflecting, how would you investigate?
McGill: I think looking at your past scenarios that maybe happened today. Investigate by looking at your past day and seeing if there’s anything that relates to the topic that you were going to write about. I think that’s a nice way to investigate.
Bernadette: Even checking in with friends before you write does help. You don’t have to give them the full essence of what’s going on in your mind, but you can ask them a few questions like, “Hey, did I? was a little too harsh when I spoke earlier today?” And then they’ll confirm or deny.
McGill: Yeah, that’s a great idea. It’s always nice to have a third party perspective from which because you definitely can have blind spots, right? I definitely have lots of blind spots that I’m not very aware about, but, you know, my friends would tell me like, “Oh McGill, you know, this thing happened. I was like, Oh, wow, I didn’t even notice that about myself. Thank you for letting me know.”
Gretchen: Yes. It’s good to have our friends or even loved ones to just kind of keep us on track too, while we’re keeping us on track. They’re keeping us in check.
McGill: Yeah! I scratch your back, you scratch my back. There we go!
Bernadette: It’s a community effort!
Gretchen: All right, so “T” time yourself. For me, I try to set aside at least I don’t know, maybe 10 minutes? Because it’s just like, okay, if I feel like I have to write, then I’ll just write it down. But then I have to stop because, again, it’s like all just brain dumps. So it’s like, okay, let’s really reassess exactly why we’re writing. Maybe sometimes it is just too really brain dump. Or maybe it is just words, maybe it is just like, okay, topic, what’s going on? How am I feeling? I’m going to write for like 10 minutes and then take a break. So I don’t know. That’s kind of my perspective on timing myself when journaling. I don’t know. What are your guys’ thoughts?
Bernadette: I take, I could take as little as 2 minutes or I think the most I’ve ever spent on a journal was 3 hours. And I didn’t mean to! I didn’t mean to. I just put my pen on the paper and then suddenly it was 2 a.m.
McGill: Wow. That was a very adventurous night, I imagine.
Bernadette: A lot of words that will never be spoken from my mouth.
McGill: When I think about timing myself, maybe not like the duration of how long I’m journaling for, I when I think about timing myself, maybe it’s like a consistent routine. Maybe at a certain time, at a certain point of your day, maybe right before you go to bed, you time yourself. Okay. Or maybe at 10 p.m. every single day, that’s when I’m going to start writing my journal. And then from there, because I feel like it doesn’t have to be like a set amount of time. Maybe you had a long day and there’s a lot to write about or maybe had a short day and you don’t have too much to write about. So I think what really matters, for me at least, is just the consistency, right? You know, same thing with like prayers is to, you know, have that consistent flow of praying and so that God can really see that you’re sacrificing and could see that what what you ask in the prayer is something that you really want. So if I personally really want to improve myself with this wellness journal, I’d definitely time yourself being consistent every single day with it.
Gretchen: Okay, That’s that’s a good way to look at it. I like that. Now for the last one “E” exit smart. So I take this as like, okay we’ve reflected on what it is that we need to journal about. So, to exit smart. So, I take it as,“Okay, this is what I’m going to do now.” I left it there, like how we cast our cares to God, right? We leave it there. Pray and be like, “I wrote all of this down. Guide me on what my next steps would be.”
Bernadette: At least for how I finish my journaling, I always try to end one of my entries with love. So, if I’m upset that day over something I try to give myself a compliment. Or if I’m complaining about a relationship with like either my family members or anybody, I try to remember at the, at least the last sentence, “Why do I care about them so much and what has made me so angry? And then why do I still love this person so much?” And because I tend to write before bed, I actually have my devotional prayer before I write. So that’s kind of how I exit smart. I pray at the beginning. And then I end my writing with love.
Gretchen: I love that. So, Bernadette signs it or begins her journaling by praying, ends it with signing off with love. How would you do it? So when you reflect on what you’ve written, would you know any action steps?
McGill: When I hear exit smart what I think that that’s what the goal of that is is you know you’re writing this one in this journal for a reason and so when you’re done a session of writing leave with something, leave gaining something. So you’re not going to just write it and not gain anything after it, right? You’re writing for a reason. And so when you exit it, you leave with something, you exit smart.
Brother Donald Pinnock: Like a positive conclusion?
McGill: Yeah, like a positive conclusion. Just like that, Brother Donald. So, you know, with every writing session to exit smart, let me write something that actually matters to me. Let me write something that I will actually benefit from so I can exit smart. I’m not going to just waste my time or just get it over with. Let me just write it and not like actually learn something and then every time after every session to exit smart, you’re growing every single time, after every session. So I think that would be really nice.
Gretchen: All right. I like it. I like it. So with that, it seems that we have our goal is at the end of our journal entry, right? That we become self-aware of the situation or what it is that we have written. And sometimes at then, it’s like, okay, so what is my next step? What are, what is some guidance on how to be able to reach this goal or how to improve ourselves? Brother Donald, with the greatest resource in our life, the Bible, how can we continue to use that as a resource to inspire us to be able to get our guidance, to be able to accomplish our goals, or the things that we would like to improve on, such as our state of well-being and keeping track of our eternal goal of reaching our salvation?
Brother Donald Pinnock: What I’d just like to say, first of all, there’s definitely nothing wrong with chronicling or journaling our projects or aspirations in life and also what we do for our faith, of course, is much more important. Writing down our successes, even sometimes our shortfalls or mistakes, they can help us to gauge our efforts to reach our goals. And being God’s people, we can journal or chronicle our faith in the manner that the Bible prescribes us. We can read here in Proverbs 3:3 to 4:
Let loyalty and truthfulness never leave you; tie them around your neck, write them on the tablet of your heart, that you may find favor and a good name in the eyes of God and man.
[Proverbs 3:3-4 Christian Community Bible]
Brother Donald Pinnock: God’s people should chronicle or write God’s teachings on the tablets of their heart, meaning to say we should always keep in mind his laws, his statutes, and be guided by them in our everyday living and planning for our future. By doing so, the Bible teaches that we will find favor and the good name in the eyes of God and man. Such an individual will surely be successful. So, that’s why, when it comes to this topic, subject matter, I should say, about journaling, keeping a record of what we go through in our daily life and trying to, not only assess, but work to improve well, all the more when it comes to our service to God and utilizing his teachings wisely, you know, we can chronicle those again when it comes to our heart, as well as placing them on paper to make sure that we always have God by our side. And He’s the one who’s going to grant the success, He’s going to give unto us that satisfaction and that happiness in the midst of a very troubled and difficult world that we are living in.
Gretchen: That’s the greatest reassurance to have, is to know that we have our Almighty God on our side. And it’s an amazing reminder that we can write God’s teachings down during worship services and we can remember what God is teaching us and help us live out our best Christian life. Thank you for the wonderful advice, Brother Donald, and everyone joining us here today. So with that, I will start by listing down everything that I need to create a wellness journal. McGill, I hope you took all our advice, especially from Brother Donald.
McGill: Taking the mental notes with my ears!
Bernadette: Definitely send us a photo of your journal, McGill!
McGill: Oh, it’s going to look so cute, Bernadette!
Gretchen: The rose gold journal.
McGill: The rose gold pretty journal with my rose gold pen. It’s going to look super pretty and it’s going to look even prettier inside. Ok, maybe not! Because it’s going to be filled with a bunch of my personal problems and, you know, but it’s going to look great on the outside!
Gretchen: There you go. And if anything, it’s going to help you internally. And then there we are. We’re going to be guided by our self-reflection, but most importantly by God’s words. So, we hope to our listeners this discussion inspired you to either improve on your wellness journals or even start one like Brother McGill, a rose gold wellness journal, perhaps?
Gretchen: And of course, throughout the season we are building one healthy habit at a time. If you want to check out our sources, feel free to visit incmedia.org and it’ll be at the bottom of our podcast. Thank you again for listening to INC Heart and Soul, where we have real conversations with friends who are helping each other reach the best Christian version of themselves. Thank you everyone for joining in. Bye!