One of the secrets to a peaceful, stress-free, healthy, and productive life is a healthy nighttime routine. As breakfast is the most important meal of the day, your nighttime is the most important part of the day. The reason being – it’s the time your body sleeps and relaxes, to boost itself for the next day. What you do every night before bed could mean the difference between a good night’s sleep and not.
So, if you want to make your next day healthier and productive, you have to follow a nighttime routine to reap all the benefits. Here are all the things you need to do.
10 things you need to do every night before bed
1. Read a few pages
Want to relax and unwind? Reading is a great way to relax your mind and body. Not to forget, reading comes packed with benefits – for starters, you acquire knowledge, develop analytical, comprehensive, and critical skills. The list can go on but the point remains the same – reading is the best thing you can do for yourself.
While you are at it, do not finish the entire book in one night. You cannot compromise your sleep even when you are hooked to the book. Additionally, make sure you don’t read digital books, but paper books as they would be much healthier for your eyes.
2. Keep gadgets away
We have been told for ages that long and continuous exposure to gadgets is not good for the eyes and brain. They are not good for your sleep either as the blue light from the screen can strain your eyes and affect your sleep quality.
So, make sure you keep gadgets away at least an hour before you sleep.
3. Turn on the diffuser
Want to have a calm and peaceful sleep? Diffusers are the answer. They have been a rage in recent years for the right reason – Essential oils in diffusers produce an aroma that can leave you enchanted and de-stressed in no time. Ergo – plug them in before you sleep. We use them in the girls’ room to help them wind down and actually get sleep right away instead of tossing and turning and not getting sleep. My favorite oil for them is Lavender because their problems are minimal compared to us adults, so Lavender is generally great for them. If you want to use doTERRA like we do, you can grab yours here. I use the Serenity Blend for Steve and I to help relax our minds and help us settle the problems we might be trying to get away from during the day.
However, if you are worried about electricity consumption – be assured that diffusers typically use little electricity. If you still would want a different alternative, you can go for room fresheners and tea-light diffusers. (If you choose the latter, make sure the tea-light is away from anything combustible – including curtains, sheets, and wooden surfaces.)
4. Prepare for the next day
Have a bag to set? Clothes to select and prepare? Vegetables to cut? Refill and refrigerate the bottle? Do them the night before if you want to spare yourself the morning rush. If you have kids to get ready, knowing what to make for breakfast and also how you will get them to school is important to plan so you leave on time.
5. Stay away from caffeine
Addicted to coffee? We all have been there and we all love it unconditionally. However, as much as you can’t keep yourself away from coffee before you sleep – you have to if you don’t want to stay awake like a night-owl. Having said that, ban all caffeinated products, including green tea as it contains trace amounts of caffeine.
6. Plan the next day
Have lots of tasks to do tomorrow? Plan your day ahead. Prepare a to-do list and a schedule to stay motivated and productive the entire day.
7. Do Breathing exercises
Do you know why Yoga and meditation are life-changing? Because they include breathing exercises. Ergo, if you cannot indulge in meditation at night, do a five-minute breathing exercise before you go to sleep – Not only will it relax your body and mind but will also improve your body functions through an increased supply of oxygen.
8. Stretching
Stretching in the morning certainly has its own benefits, but stretching before you sleep is no less beneficial for your body and sleep. Stretching can increase blood circulation, relieve muscle tensions, and can even make you feel more relaxed.
However, ensure that you do not indulge in workout-like stretches – be gentle, you don’t need to get your body alarmed – you have to relax it.
Bear hugs, Knee-to-chest, Spinal twists, Child’s Pose, Butterfly stretch are some of the ones you can try for a good night’s sleep. If you need a better routine and want to do yoga classes, or even foam rolling, I love my Peloton app for that exact thing. Use this link to get 60 days for free!
9. Remove make up- Do some skincare
Your skin goes through a lot during the daytime – the stress, pollution, dust and dirt, whatnot. The least you can do is take care of it at the end of the day. For starters, remove your make-up, apply a face pack, and moisturize your skin. Aka give your skin the care it deserves.
10. Lastly, some tips to improve sleep quality
Make it a rule to sleep at least 8 hours a day. Go to bed early if necessary to achieve that goal, or sleep late if you are more of a night owl. Here are some additional tips that can help you have that sound and deep sleep you wish all night.
Sleep in total darkness – Close the curtains
Make sure your bed is cozy.
The room is cool.
Sleep with an eye mask. – Our favorite one here which Steve uses nightly and I use when we travel.
Play calm noises in the background.
Refrain from midnight snacking.
Exercise during the day.
Have a few more tips to share? Feel free to enlighten all of us in the comment section. You are most welcome there.
Have you ever felt like being an adult is opening your eyes to the negativities of life? Whether it’s in real life or social media, there are just so many atrocities and less compassion going around. The sad part about it is it can easily affect you, your mood, your day, and your outlook in life.
Being an adult comes with responsibilities. Sometimes, it’s challenging to maintain a healthy perspective when these obligations become overwhelming. So, to manage stress, you resort to outlets that you consider as self-care.
There are too many ideas that go around self-care, and some of them are common misconceptions. First on the list is that people tend to think of it as self-indulgence. It’s not about luxurious items like bags, clothes, jewelry, or expensive activities. The value of self-care doesn’t equate to the value of material things you have or acquire.
It’s a backward concept to think that practicing self-care is being selfish. It’s more about self-discipline, practice on understanding what your mind and body genuinely need. There’s no absolute coverage of self-care. As long as it serves its purpose of looking over your well-being to cope with stress and be mentally and physically healthy, then it’s self-care.
Nowadays, anxiety and depression are at an all-time high everywhere. People got lonelier and overwhelmed daily. In this post, I will delve into this vital topic of self-care and why it is crucial.
What is Self Care and Why Is It Important
We all know a thing or two about self-care. Most conversations on social media, podcasts, blogs, and books talk about it. It’s a massive part of today’s culture. But take a closer look at what it truly is. Essentially, self-care is any activity you intend to nourish your mental, emotional, and physical well-being.
World Health Organization (WHO) describes it as “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider.” So, it’s a concept recognized on a global scale that mainly aims to promote health.
It affects the entire community, and it starts with how we individually work on it. It’s essential to be mindful and intentional in practicing self-care. Achieve the goal of self-care by being attuned to your own needs and wants, which can be difficult, but it’s doable. So, let’s dive deeper into why self-care is important.
Why Is Self Care Important
It encourages you to have a healthy relationship with yourself
Going back to the definition given by WHO, self-care is mainly about staying healthy physically, which includes nutrition, hygiene, and getting all the medical care needed. In essence, it’s about taking care of your health, which is a solid foundation for having a healthy relationship with yourself. It fosters self-sufficiency and resilience. Maintaining a healthy relationship with yourself allows you to be more present for other people. As they say, you can’t pour from an empty cup.
It helps reduce stress, anxiety, and depression
One of the many benefits of self-care is that it helps reduce stress, anxiety, and depression. When you’re physically and emotionally exhausted, your focus tends to get aggravated. Your to-do list might seem to take much of your time, but it’s important to remember that self-care is part of stress management.
There are many ways to do this, like getting enough sleep, preparing and consuming healthy meals, regular exercise, crafting, taking a stroll, and making time for friends. These are all physical self-care and emotional self-care.
It helps improve concentration
When stress builds up, you feel irritable, restless, sometimes insomniac, and lackluster motivation. All these can significantly affect your focus. The most important part of practicing focus is mindfulness. Choose the kind of self-care that lets you have a better sleep, better memory, and keeps you motivated.
Meditation is an excellent example of attaining physical and emotional concentration. It is spiritual self-care that deepens our connection with who we are inside.
It increases energy levels
Stress consumes energy, so it’s essential to take care of yourself daily. Keep your energy levels up and be on the go. To keep you energized, here are tips to achieve it:
Drink water to keep you alert.
Limit caffeine and go for healthier options.
Get enough sleep to have a refreshed mind.
Do things that bring you joy.
Self Care Practices
There are many forms of self-care, but the most crucial part of it is your eagerness to try what works for you. When you take those necessary steps to eliminate stressors and take better care of yourself, you can maintain strong physical and mental health. Here are some of the best self-care practices:
Simplify your schedule
To live a simpler and stress-free life, simplify your schedule. Always running around, constantly being busy with work, and other activities can take the joy out of your day. So, simplify your schedule by knowing your limits. DOn’t stretch yourself too thin just to accommodate everything and everyone. Prioritize what and who matters most to you.
Create a gratitude list
There are many benefits to making a gratitude list. It can create a significant impact on your mental health and happiness. Inner strength and self-compassion give you a better perspective of understanding yourself and other people. What you can try to do is keep track of every good thing that happens to you. Journal regularly so that on days when you need happy thoughts more, you’ll have a pocketful of affirmations that better days are real and down days pass.
Unplug for a day
According to a study from Stanford in 2014, productivity decreases when your work more than 50 hours per week. Unplugging for a day helps you to focus. Switch off your phone or log out of any social media platforms. Take that day to give your mind and body a rest.
Do something new
By doing things you haven’t done before, sometimes helps in making you feel bored and frustrated. Reinvigorate your sense of adventure. Write ideas that you consider outrageous and take action.
Meet with a counselor
You don’t have to do it alone. Seek help if needed. Find a counselor whom you’re comfortable speaking with and make it a commitment to yourself. Reach out to trusted counselors, therapists, and other behavioral health providers to help you equip tools against trauma, situations, and other mental health challenges
Ultimately, self-care is a choice you have to make to want to have better well-being proactively. It is always worth your time and money, especially in this time when stress and anxiety are at an all-time high. It’s not self-indulgent nor selfish. It’s about making sure that you are healthy and living your best life, not just for yourself but for others as well.
It’s not easy to be a woman in this misogynist and patriarchal world, especially if you are an entrepreneur. The world will push you down, question you, doubt your verdicts just because you are a woman. But in between that, what you cannot do is give up because of misogynism. Even though yes, sometimes you might feel like cracking up, doubt your capabilities, and question your position in the business and social environment, but just so you know, you do not have to give up.What can keep you going despite all of that is confidence. When you are confident enough to believe in yourself, you are bound to kill it. So hold on, show the world what you are made of.But, in case, if you are struggling with a lack of confidence, this article is just for you!
5 inspiring tips for confidence building as a female entrepreneur
1. Read autobiographies of legendary women
Sometimes all you need to do to build confidence is get inspired by stories. Women entrepreneurs before you faced sexism as well, but they got over it. They were told to take the help of a man, that they would struggle to work alone being a woman. But they got back to them through their actions when they built an empire of their own.As for autobiographies, you can pick any. If you have a role model, then you can go for theirs. But there are others as well like Oprah Winfrey, and Michelle Obama, who have inspired millions by sharing the story of their lives. Aspire to be just like them, that someday young women will read your autobiography as well.
2. Develop a positive attitude
A negative attitude would not keep you going. It will only hold you back, which is why you have to completely abandon it. You can do so, by replacing it with a positive one. When you possess a positive attitude, you do not just let any problems and trouble stop you. You will not be afraid of failures, instead, you will consider them a part of your life.You will tell yourself. “It’s okay. Now I just have to find ways to overcome it. It’s nothing that I cannot do”“It might be a stopover in the middle, but not the last stop. I have to go on because I have a destination to reach”.
3. Become decisive
When you are living a life or running a business, you have to make small or life-changing decisions every day. Varying from which color of shirt to buy, or investment areas to decide. So, when you are making decisions, you are being confident.You know there’s a reason you are going with this decision. You have faith in your skills as business personnel, and that’s what matters. Every decision you make boosts your confidence. So, do not be afraid. Do what you got to do.
4. Associate yourself with other female entrepreneurs
Women lift other women. Therefore, grow your network, be acquainted with other women entrepreneurs. Doing so will help you build your confidence, and inspire you to keep going. Your thought process would be, “if these women did it, why can’t I?” And not, “I might not be able to handle it on my own.”Just remember, the kind of people you surround yourself with speaks a lot about you. They affect your development. So, if you keep in the company of fierce women entrepreneurs, you will never lack confidence and inspiration.
Women are mistaken to be soft in their approach. It’s okay, but sometimes you have to be authoritative when people don’t listen to you. It means that you are not going to be liked by everyone, and that’s fine. You have a business to run and you have to call out impotence.All this helps to build confidence because being authoritative means you know what you are doing, and you do not care what people think.
You got this woman. Just kill it.
Hey there! Are you a female entrepreneur? Do you have inspiring stories to share? If yes then, do your experiences in the comments below.
When it comes to minimalism, it’s just not about freeing some space at home. It’s about living a disciplined and constructive life. It is for this reason, people are beginning to add minimalist practices in their day-to-day lives, and unsurprisingly, they are being benefited too.
In case you want to try your hands at it and witness the change yourself then, this article would help you do just that.
10 minimalist practices that are life-changing
1. Keep limited cash
Most of us dread going to malls, because we know that we would end up buying something or the other, and it will ruin our entire budget. I can understand how shopping addiction can be; it controls you, damaging not only your pockets but your principles as well.
Thus, instead of boycotting mall visits, you can keep limited cash with you, and no credit card. That would ensure that you would not buy unnecessary stuff.
2. Go-digital
Books and newspapers are our best friends until they take up all the space. So, why not limit your paper resources and save the environment in the process? You can do so by going digital. Instead of keeping too many books at home, consider investing in a kindle. As for newspapers, you can switch to e-newspapers and Television.
3. Get rid of just in case items
What stops you from throwing away stuff? Probably the excuse that you might, just in case, need them in the future. The truth is you don’t.
If you haven’t used an object for some time now, you would not use it in the future as well. So, don’t lie to yourself, and get rid of all the just-in-case items in your home.
4. Minimalist décor
If you are one of those people, whose homes are filled with décor items; you are probably not keeping up with the home décor trend lately. Gone are the days when people would stuff their houses with fancy items, now they decorate it as minimally as possible with a neutral color scheme to make it look classier.
5. Less shopping
It’s a given that when you shop less, you save more. That way, minimalism can definitely be a booster to your budget. When your principle would be to own less, you would not stretch your hand for that pretty black dress.
6. One in and one out
Minimalism does not mean you should abandon shopping altogether. You can; however, while doing so do not forget the principle of minimalism you swore by.
To do that, you can keep a one in and one out rule. That means, every time you bring something in, get something out. For instance, if you are to buy that black dress we talked about, you can do so by sacrificing another old dress from the closet.
7. The art of giving
Much to your surprise, minimalism can help you practice compassion and kindness. When you know you do not have to keep extra items in your home, instead of throwing them out in the bin, you can donate them to people who need them.
8. Keeping your bags light
It is not exactly life-changing, but it would make your life simpler. Just get rid of the items that you do not use daily in your purse, and you’ll be avoiding unnecessary load for your shoulders.
9. Recycle and reuse
What do you do with empty jam bottles and consumed jar candles? If you are not practicing minimalism, you probably throw them away.
But minimalists would never do that. Instead, they will reuse those bottles to store small items like nails and screws in the garage, or make planters out of them, or use it for something else.
10. Boycott plastic items
Our homes have plenty of plastic items. But what if instead of buying things and items containing plastic, you look out for options?
For instance, using metal water bottles, metal lunch boxes, metal coffee mugs, etc. instead of using their plastic counterparts. By doing so you would not only be reducing clutter but would do your part in saving the environment.
Lastly,
That’s all we had to say, now it’s time for you to do. Adopt these practices, stay consistent with them and see how life-changing they can be! Keep up the good work folks!
If you are looking for ways to get started in Minimalism, check out these posts to give you a head start:
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Here’s a few questions you might have before signing up with my link:
This meal kit is fantastic for those who are always on the go!
This meal kit is perfect for those who have a busy schedule and want to provide their family with nutritious meals. Each meal from Splendid Spoon consists of fresh, natural ingredients that are pre-measured into perfectly portioned containers. This meal kit is super quick and easy to prepare, which makes it great for those nights when you don’t have a lot of time. Add in some fresh veggies or fresh fruit if you want to get a little extra in with the meal for the kids and yourself in an easy way.
Nutritious meal options
Every meal from Splendid Spoon consists of fresh, wholesome ingredients that are perfect for your family’s needs. In addition, they offer vegan meal plans as well as gluten-free meal plans – so everyone can find something delicious to satisfy their taste buds! They even cater to specific diets, such as paleo and ketogenic meal plans. With a wide variety of meal options available, you won’t get bored with eating the same meals all the time. And since everything is portioned out for you already, there’s no need to count calories or go on a diet. This meal kit is the perfect option for moms who are always on the go, but strive to feed their family nutritious meals.
What meal options are available?
Splendid Spoon offers meal plans for breakfast, lunch, dinner, and more! Breakfast meal options include oatmeal cereal or quinoa porridge. Lunch meal ideas consist of cinnamon crusted chicken with brown rice or spaghetti squash bolognese . For dinner meal kits, you can choose meals like beef stroganoff with vegetables or pan roasted salmon with pesto zoodles. With pizza night, pasta night, taco night, and many others to choose from, there’s something for everyone at Splendid Spoon!
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Life can be pretty hectic at times, the stress of work and family can wear you out to the point of tremendous overwhelm. However, as long as you know how to deal with this stress, you will be able to bounce back in no time.
But, how do you recognize you’re overwhelmed in the first place?
Does it come to the point of breaking down and crying for you before you realize you are overwhelmed? What about freezing and not being able to do anything? For me, it’s a mix of all of that plus feeling like the world is all crashing down around me. I know, not fun at all! And then I can’t function and feel like anyone trying to help me is actually attacking me, making the situation much worse. Sometimes I need to take a sip of my own advice, so here we go with that and I hope you will also take a bit as well.
10 Signs You’re Overwhelmed and How to Fix it
1. Erratic Sleep Patterns
One of the primary signs that show you are overwhelmed is either when you have difficulty sleeping or when you start sleeping in excess. To fix such erratic sleeping patterns, try going to bed at a fixed time every day, a time that is not too late or too early.
2. You always feel exhausted
Another sign that you are overwhelmed is when you feel tired all the time, no matter how much sleep you get. The remedies suggested for problem 1 can also be applied here. Additionally, consuming healthy food and engaging in regular exercise also help.
3. Loss of Appetite
You are overwhelmed if you experience a loss in appetite or start overeating. This is huge for me. I already struggle with ensuring I eat enough and often enough, but overwhelm makes it so much worse! Remedy this by eating at fixed intervals during the day, and eating only healthy foods that provide nutrition to your body. I like to set a timer on my phone to go off every couple of hours so I actually take a break to eat and that helps with the overwhelm.
4. You are not in control of your emotions
If you are feeling excessively moody or emotional, it could be a sign of stress. However, it’s advisable not to take this lightly. Share what you are feeling with a close friend or a healthcare professional. Do not be ashamed to seek help when needed. As someone who has experienced loss because of a PTSD issue that wasn’t addressed or treated recently, I can’t express how okay it is to not be okay. And if you need any support and don’t feel you can talk to anyone, I’m always available to chat. Your feelings and emotions are valid no matter what others might be telling you.
5. Anxiety
If you are feeling anxious and stressed out, try to avoid or limit caffeine and alcohol in your diet. Exercise for your mental as well as physical well-being, and try to take small breaks throughout the day to help you relax your nerves. I have been exercising and meditating everyday for 2 years, sometimes as much as 90 minutes and others as little as 5 minutes. The important thing is being able to quiet the mind and for that amount of time, I can focus on not being anxious or the to do list or the not good enough thoughts that run on repeat when I’m stressed and overwhelmed.
6. You Lack Energy
When you are stressed out, it’s natural to feel depleted of energy. All of the tips mentioned above will work to solve this. Exercising regularly can also keep you fit physically and mentally, as exercise triggers the release of dopamine AKA “happy hormone.”
7. Lack of Motivation
When you are overwhelmed emotionally, you tend to lack the motivation to work or go about your day. To remedy this, you need to implement some self-care practices into your everyday routine.
Maintain lists and check items off the list when you finish the job. Break your large tasks into smaller ones so that you feel less overwhelmed. And take small breaks throughout the day to recharge your batteries. Taking a break to exercise or even walking away from the task can help get you the motivation you need to start and finish. Sometimes that’s all it takes.
8. You are Highly Stressed
When you are overwhelmed, stress levels run high. You overreact at the smallest of problems, and what once was a minor complaint, suddenly turns into something major.
To avoid this, try to bring about more balance in your life. Try to establish a balance between work and personal life, and as mentioned, break up your tasks into smaller ones so that you are not overwhelmed by work. If you can, leave your work at work. If you work from home, set boundaries with time and space to shut off work. And if you are an entrepreneur or a C Level Executive, sometimes this is difficult as I know as an AirBnB host who gets calls and questions all hours of the day. But it can help with giving a little balance if it can be left to the next day if after your set time.
9. You Keep To Yourself
You may have observed that you keep more to yourself these days. Because the act of socializing with others itself seems like a heavy chore that you are least interested in doing. You feel it is taking too much of your energy.
It’s okay to take time alone to recharge your batteries. Spend this time meaningfully by doing activities you actually enjoy like reading a book, etc.
10. Difficulty in Focusing
Too much stress can lead to experiencing difficulty in focusing and concentration. To remedy this, you need to lead a well-maintained and balanced life.
Apply the tips mentioned for #7, that is, break down chores into smaller tasks. And treat yourself to small breaks throughout the day. Implement the proper self-care activities to regain your focus and concentration.
To conclude,
When you recognize the signs of stress early on, you nip the problem in its bud and immediately work on restoring your physical and mental well-being. Leading a balanced life and investing adequate time in self-care are the key to living a stress-free life in today’s fast-paced world.
Exercising regularly and eating healthily also play a significant role in maintaining your physical, mental, and emotional health, and keep you stress-free.
I hope this article helped you in some way. How do you cope when you feel absolutely overwhelmed and burned out?
benefits – for starters, you acquire knowledge, develop analytical, comprehensive, and critical skills. The list can go on but the point remains the same – reading is the best thing you can do for yourself.
reason – Essential oils in diffusers produce an aroma that can leave you enchanted and de-stressed in no time. Ergo – plug them in before you sleep. We use them in the girls’ room to help them wind down and actually get sleep right away instead of tossing and turning and not getting sleep. My favorite oil for them is Lavender because their problems are minimal compared to us adults, so Lavender is generally great for them. If you want to use doTERRA like we do, you can grab yours here. I use the Serenity Blend for Steve and I to help relax our minds and help us settle the problems we might be trying to get away from during the day. 
indulge in meditation at night, do a five-minute breathing exercise before you go to sleep – Not only will it relax your body and mind but will also improve your body functions through an increased supply of oxygen.
understanding what your mind and body genuinely need. There’s no absolute coverage of self-care. As long as it serves its purpose of looking over your well-being to cope with stress and be mentally and physically healthy, then it’s self-care. 
hygiene, and getting all the medical care needed. In essence, it’s about taking care of your health, which is a solid foundation for having a healthy relationship with yourself. It fosters self-sufficiency and resilience. Maintaining a healthy relationship with yourself allows you to be more present for other people. As they say, you can’t pour from an empty cup. 
affect your focus. The most important part of practicing focus is mindfulness. Choose the kind of self-care that lets you have a better sleep, better memory, and keeps you motivated. 
it. You can do so, by replacing it with a positive one. When you possess a positive attitude, you do not just let any problems and trouble stop you. You will not be afraid of failures, instead, you will consider them a part of your life.
don’t listen to you. It means that you are not going to be liked by everyone, and that’s fine. You have a business to run and you have to call out impotence.
can understand how shopping addiction can be; it controls you, damaging not only your pockets but your principles as well.
Gone are the days when people would stuff their houses with fancy items, now they decorate it as minimally as possible with a neutral color scheme to make it look classier. 
your home, instead of throwing them out in the bin, you can donate them to people who need them. 
include oatmeal cereal or quinoa porridge. Lunch meal ideas consist of cinnamon crusted chicken with brown rice or spaghetti squash bolognese . For dinner meal kits, you can choose meals like beef stroganoff with vegetables or pan roasted salmon with pesto zoodles. With pizza night, pasta night, taco night, and many others to choose from, there’s something for everyone at Splendid Spoon!
reset or 3 day reset, depending on your selection.
sleeping in excess. To fix such erratic sleeping patterns, try going to bed at a fixed time every day, a time that is not too late or too early.
lightly. Share what you are feeling with a close friend or a healthcare professional. Do not be ashamed to seek help when needed. As someone who has experienced loss because of a PTSD issue that wasn’t addressed or treated recently, I can’t express how okay it is to not be okay. And if you need any support and don’t feel you can talk to anyone, I’m always available to chat. Your feelings and emotions are valid no matter what others might be telling you. 
you need to implement some
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