We're going to do another recovery Monday because it is Monday. We do these every other Monday. And even though I'm kind of off this week, I didn't want to skip a week. So today we're going to talk about anxiety recovery and specifically the topic of micro avoidance, what micro avoidance is and why it matters in the recovery process, because micro avoidance is really sneaky. So we will totally get into that. I'm going to put the chat overlay up so that you guys can talk to each other and see what's going on. Just give me a wave. Somebody let me know, Bethany is here. Thank you. Appreciate it. So a little bit different, different setup this week, different microphone. Just want to make sure everything's working. I did test it though. So I give myself credit. So as you pop in, just let me know where you're from. Let me know what's going on. Let me know how you guys are doing today. It is cloudy, humid and warm in New York today. And like I said, I'm off this week. I don't have any, I have no class today. I actually have no school this week. So I'm trying to take a few days off. But these are always fun hours. So I figured I would pop on and do this one anyway. I didn't want to miss the week. And today we're going to talk about micro avoidance, which is something that a lot of people don't recognize. They don't know that they're doing it. And it can be really sneaky and hard to ferret these little habits out as we go through. Most people don't even realize you're doing half of these things. I know I didn't. It took me a long time to find all my little micro avoidances. So we're going to talk about that today. Hello, everybody. If you are coming from the Facebook group, I will not be able to see your name. It'll only say Facebook user. That's just the way restream works. So if you're in the Facebook group and you're watching and you want to just say your name when you comment, that's totally fine. Don't take it personally. They're just not showing me your name. So where's everybody from here? New Jersey. Hey, Brittany and Jersey. How are you doing? My wife's have micro something. I'm looking at the comments here. You guys are hilarious. Totally got expelled from school. I got kicked out of school for the week, man. We all got kicked out of school for the week. Florida heat and humidity. Yeah, I won't complain about humidity to anybody who lives in Florida or on the Gulf Coast of like Texas and those places. You guys own humidity down there. So it's all right. Anyway, so yeah, I'm just chilling. Going through the pool is closed today. Three days in a row of working out at the pool. Damn, I'm sore. Sorry, Becky, but soreness is part of the deal. If you're going to work out, you're going to get sore. Anyway, so I don't know. I announced this late. I usually announced them on Sunday, but I didn't this week. I announced it this morning because I was busy yesterday. So we might have a little bit of a smaller crowd today, but that's all right. So let's get into micro avoidances. Here is in a nutshell, what a micro avoidance in anxiety recovery or avoidance in general, we talk about avoidance all the time. We know that avoidance is a thing that drives the disordered state. It's almost the thing that almost defines the disordered state. Like I'm having these unpleasant internal experiences. They're scary thoughts or their repetitive thoughts or their obsessions or they are symptoms or their catastrophic thoughts or whatever it is. I have these internal experiences. So I try to avoid having those experiences at all costs. And so avoidance is a thing that says, yeah, I have to do those things. I interpret that as dangerous or too much or overwhelming or can't handle it. So I avoid, avoid, avoid, avoid and that drives the disordered state because avoidance might make you temporarily feel better, but it doesn't actually teach you that you're capable of moving through that discomfort or those internal experiences. And so you get stuck. So that's avoidance. And we most often talk about avoidance sort of on the macro level, things that you refuse to do. Like let's talk about agoraphobics, for instance. People who are agoraphobic will refuse to leave the house or they refuse to leave the house without a safe person or they'll refuse to go to certain places where they've experienced anxiety symptoms or panic. People with OCD will avoid sometimes specific foods. If they have fixations or specific words, they won't say specific words. And this is not just people are agoraphobia, people panic disorder, people with OCD. They often mix and match, right? But those are the big avoidances. Hello, Norway. Hello, Katya. How are you doing? So those are like the macro avoidances that we all sort of know about. Driving on the highway, eating certain foods, going to doctor's appointments, going to social events, like going to school or work like we know about staying home alone. These are like the macro avoidances that we all know about because we talk about them in this community all the time and they matter. So we try to address those avoidances and we use techniques like doing exposures to try to reverse that and break our avoidance cycle. However, there are also micro avoidances and a micro avoidance is just exactly what it is. It's a much smaller avoidance. Micro sometimes it's actually quite tiny. And these are the little habits. And by the way, everybody in life has micro avoidances of some kind. We all have habits. We all have things we just don't like, whether or not you're an anxious person or not, everybody has these in life, everybody, right? So it doesn't the fact that you have some micro avoidances in your life doesn't mean like, see, you're a broken anxious person. Everybody has them. Sometimes they're just habits. Sometimes they're just based on personal preferences. It doesn't matter, right? So it's not automatically inherently evil. But in the context of anxiety recovery, micro avoidances are these tiny little habits that you start to weave into your daily routine or sometimes into your recovery routine. And those little tiny habits are designed to address particular conditions that you think you need to set to be OK. So you guys may have heard me use the term conditional OK-ness. I've talked about that before. Maybe I invented that term. I don't know.  So for instance, I can give you a couple of examples of what micro avoidance might look like. People might say things like I'm doing so much better now, like I'm able to pick up the kids from school or I stayed home by myself.  I'm doing better. I'm doing better, which is awesome. Like we want to celebrate that true. You are definitely doing better. You're making progress. And then they'll sometimes say, but I still need help with certain things, right? So certain things I still need help with. Or I'm almost all the way recovered, but I have this last thing that I feel like I can't get past. And invariably, when you ask somebody about micro avoidances, like, are you telling me that you live completely free of restrictions and conditions when it comes to anxiety? Often that person will have to stop for a second and maybe think and will usually come back and say, well, and those micro avoidances usually would be I'm practically recovered. I just have a problem with this one thing. But I say I'm practically recovered, but I will only go. If I have to go too far from the house, I only do that with a safe person. That would be a micro avoidance, because technically where maybe one day you were homebound, now you're willing to travel hundreds of miles away from your house. But you set a condition on that, like, oh, if I have to do the really big things, I do it with a safe person.  So whether it's a recovery challenge or just a life challenge, other micro avoidances revolve around sleep, like, oh, if I have to make I'm OK, I'm almost recovered, but I also have to always make sure I sleep at a minimum of eight hours or else I won't be able to handle the next day because I might feel things if I'm a little too tired.  And so I'm really nervous about my ability to handle the upcoming challenges this week is going to be a busy week at work or something like that. So the micro avoidances can be really, really sneaky. They're the little things that you still have baked in that are designed to be safety valves or escape valves, or they set particular conditions for just making sure that you can be OK, because I think I'm OK, but I'm not totally sure. So I hang on to these just in case things. For me, one micro avoidance that I had also was and I've talked about this, right, my doctor used to give me a Benzo that he give me Xanax. He only gave it to me once. And I say all the time, I joke about it. He gave me a prescription for 90 pills and like a year and a half later or whatever, I flushed most of them down the drain because I just refused to take him. I was stubborn only because I was stubborn, right? But I did have a few of them crumbles that I would drive around with for a couple of years, right? So I had a micro avoidance. I always kept those few little crumbles of Xanax in my car. It was totally worthless. I'm sure I totally like ruined it by letting it freeze and bake in the car. But I carry that around all the time. That was a micro avoidance. So they could be safety devices. They could be sugary snacks. They could be, oh, I have to. I if it contains have to, I have to have my cold water with me. It could become a micro avoidance. I have to have my mints with me. I have to have a snack in my purse. I have to make sure I always have blah, blah, blah, blah, blah. So those aren't huge lifestyle impacting things. So for me, I was still doing the things that I was doing them with the bottle with little crumbles of Xanax in the car. Like that I had to deal with that. I had to work through that once I realized like I had forgotten it was even in there or the time when you first noticed that like, oh, no, I left the house without my water. Another possible micro avoidance could be your phone. Now, I understand the phone has practical use also. I get it. But oh, I'm OK. As long as I have my phone with me, that could become a little bit of a micro avoidance. Like I have to start working on doing some exposures without my phone as examples. There's there's a million of them. I can't give you all the examples, but those are micro avoidances. And the micro avoidances often when you feel like I'm really getting down the road to recovery, but I have these challenges that I just can't seem to get past. I would advise you to look for micro avoidances that you think aren't there or you didn't even realize are there and see if you can work on those because those micro avoidances are teaching you that you're only OK in the old challenges or the smaller challenges because you had those devices or those rituals or those optimizations built in. So now we have to say now I have to tear down the optimizations to protective devices, the rituals, the habits and do my stuff without those. And when you can do that, it becomes much more probable that you can take the leap from the challenges that you think you've already mastered to the bigger ones. So we talk about this all the time, right? That thing where people in the beginning of recovery, people think, well, I have to learn how to do all of these life things again. No, you really don't. Like at some point, those experiences become portable and adaptable across your whole life. That portability and adaptability would be impacted by by the presence of micro avoidances. So micro avoidances can tend to keep you stuck in a situation where you feel like, well, I've mastered the supermarket or I've mastered the school pickup line or I've mastered this thing or that thing. But I haven't worked on that yet and that I won't be able to do. So you have to be careful about that because sometimes that would be the presence of those little micro avoidances could be fueling that when you tear down the micro avoidances. And we'll talk about sort of how to do that because it's not easy. You do it little by little because they're not even easy to find sometimes. So when you start to tear those down, then you get a little bit more of a capability of taking your old child, your old wins and making them portable to the next wins that you need to come up with. Right. Does that make sense? So how would you even know I need to make a statement? It's probably important. Be careful about compulsively looking for micro avoidances. So when I I was a little leery about doing this topic because it's almost like suggesting that you must have trauma and then you start digging and digging for stuff you can't find. Same thing, you might only have a few of these or you might have none that are impacting your recovery. You really just have to be honest with yourself. You don't have to dig. You just have to be kind of honest and it's OK to be honest privately. You don't have to be honest in public here in the comments section unless you want to. That's fine. But it's more about just being honest. I had to be honest with myself like, I know what I'm doing here. Like I get it. I know what I'm doing here. And I was able to say, hey, listen, I've had a lot of huge wins and I've made a lot of huge progress here. But I do know I have to work on these little things. So just be honest with yourself. You don't have to go digging and digging and digging and evaluating every little thing you do to see if it's a micro avoidance. Just think about the things that you feel are must. I must do this to be OK. Think about that. And those are the things that you can sort of work on. But before we get into the comments again, I don't have a ton to say about this 15 minutes tops. But these are things that you work out little by little. And even the big safety and we've talked about this like using crutches or safety devices, you would drop them sort of one by one little by little over time and you practice. So nobody is able to sit down and say, here's a list of my 11 micro avoidances and just wipe them all out that wouldn't I don't know anybody's ever been able to do that. Because sometimes it just takes you a while to even start to recognize them. So it's totally OK for you to kind of drop those or work on dropping those a little bit at a time, just like we do everything else in recovery that is completely acceptable, it's completely OK. It's kind of expected. So again, this is not something that you're just going to say, even like the big things, nobody says, well, I have to do these four major exposures to get better. I'll just do them all at one time. It doesn't work that way. So just be patient and know that it's really OK for you to drop these things little by little, just practice a little bit more, a little bit more, a little bit more. It's a gradual process. It's a systematic process. It's supposed to be like that. You're never going to be able to just wipe them all out at one time. Totally, totally, totally fine. And again, just to reiterate, at some point in time, you discover, well, I have a bunch of habits and rituals roving into my life that have nothing to do with anxiety anymore. They have to do with personal preference. They have to do with convenience. They have to do with schedule. They have to do with logistics of life. That's OK.  You don't because we all have them built into our lives and they probably serve a purpose in a lot of instance. So that's kind of all I have to say about micro avoidances. Let's look at the comments here and see what everybody has to say. I will scroll up a little bit. I see there's lively conversation as always. How are we doing? We got 60 people. OK, not too bad. Let's talk about this. Micro avoidances. This is the part of the show where Drew scrolls through the comments and you watch him do that. It's really good. Let's see here. Florida heat, humidity, no, no, no. Oh, Brittany, we came in through, I guess, Rebecca. Welcome, Brittany. Get glad to see you. I'm glad you're here. Let's see. Sweating in Oklahoma. I like hanging in there. Norway is here. I'm just going to scroll down to see what I best here. OK, so let's see what best yesterday about this. I'm definitely struggling with this lately, but trying to say effort and move forward. This is exactly it. Like this is kind of, you know, you get the best you could do is to say, I do have to work on these little micro avoidances. I have to sign it kind of work on my micro compulsions, my little rituals. Screw it. I'm going to do the best I can. Let me see which one I can work on today. That's totally fine. Move forward. Just move forward from, you know, in small steps. It's totally fine. It's completely fine. So I like that. Trying to say effort and move on. Terry's here from Connecticut. Hello, hello, South Africa. You may hold the record for the longest teleporting into the stream today. Let's see if anybody is from further than South Africa. Hello, New Hampshire. How are you? Couldn't watch Snake versus Mongoose. It's isn't it's so interesting. I'm going to put Chris Belly garage up here. Let's see. Couldn't watch Snake versus Mongoose, et cetera, on YouTube. And I will say that this is a really good illustration of, I think a lot of people would look at this, this like completely out of context. If anybody to look at Jason's comment here, out of context of anxiety recovery, they'd be like, huh? But it's amazing how like little things, they become very individual. They might not make sense to anybody else, but they're important to you. So I'm sure Jason, when you were avoiding those videos, it might not have made sense to a lot of people. We, the rest of us in the room might understand the concept, but to you was probably a pretty big deal. So micro avoidances are also, it brings up a good point. They're also very personalized, as crazy as it sounds. They get very personalized. They're very specific to you in many instances. We all have the same patterns, if you will. The concepts remain the same across micro avoidances, but since they're small little rituals and habits that get woven into your daily routine, they tend to be specific to each person. We all have our own little things that we come up with. Oh, you know what's another good micro avoidance? Body language. One of the first videos I think I ever did on this YouTube channel, if you're watching on YouTube, might've been the first, was about body language. I had, I was full of micro avoidances based on body language. And I've talked about this before. Tugging on my ear was huge, poking at my chest, like craning my neck. I used to squint all the time. When I discovered how much I was using body language to resist, those were also micro avoidances. So look at your body language. You know, what are you doing? It was huge. And until I videoed myself, I had no idea that I was doing all that. And it was striking to me. And then I, for me, I was able to actually use those videos. I didn't share them with anybody. Yeah, I was kind of sharing videos back in the early days with like Billy Cross, if you guys know Billy, who used to do Anxiety United.  And when I saw what I was doing, it was such an eye opener. It took me a long time though. Took me a couple of months to really work on those things. So body language could also be a little bit of a micro avoidance. Are these things alone, like major deal breakers in recovery, you'll never get better? No, these are just things that tend to create friction in the process and will tend to keep you sort of stuck at certain points along the way. So if you're not sure why you're stuck, look at this possibly. So that's the thing. Let's see what Marina has to say. This looks like a good comment. Micro avoidance can be a step between big avoidance. Yeah, it totally is and final recovery. In my opinion, it's only useful if you're aware of it. It's not full recovery. If you still have micro avoidance, that's true. But so this is a really good comment. It's very accurate, I think it is a step between, right? So nobody in the beginning of the recovery process is working on micro avoidances.  Like bookmark this on your browser, come back in six months and watch this video again. This video isn't necessary for you. Nobody starts with micro avoidances, nobody. So they are an indicator. When you're working on micro avoidances, generally speaking, you're gonna be down the road and recover a little bit. So that's a really good comment. The part that Marina, I'll put it back on the screen, Marina says it's not full recovery if you still have micro avoidance. I agree with that. I tend to agree with that. Not that you are choosing to not recover, but again, if you find that you are keeping conditions, I'm recovered, but there is still a line in the sand across which I will not cross. And some of that is fueled by micro avoidance. Some of that will be fueled by micro avoidance further back behind that line that you think you've already gone over. I would tend to agree with that. So they are related. What I call the acceptable bubble is usually riddled with micro avoidances. Again, not a choice. Nobody's blaming you for that, but if you find that you keep... I don't know what's going on. I think I'm better and then I keep falling back. I keep falling back, I keep falling back. This is a thing to look at also. So good comment, Marina. Thank you, I appreciate it. Forget my phone in the car. Oh, okay, see, this is the phone thing. I forget my phone in the car now. So Jason's at the point where he could forget his phone and realize he doesn't have it. That would have been a big no-no right back in the day. I get it. Let's see here. Ooh, I love this. Let's put up a win from Viola. Sitting on the beach in Ocean City, Maryland, it's six hours from my house. And a couple of years ago, I never thought I'd ever see the ocean in person. Good job, Viola. Excellent, I'm so happy for you. I hope you're enjoying the ocean and enjoying the fact that you got there. Let's see here. Listening to a sleep story was micro avoidance. Okay, let's put these all up.  Love it. I stopped plugging in my headphones a month ago. I practiced letting the thoughts be clouds. That's another good example of a micro avoidance. I think what Becky's talking about here is like the calm app has sleep stories. It's like their nighttime meditations. They might be more than just that app, but some people do that. Some people use my podcast or podcasts like mine as micro avoidances. Like whenever I have to make sure that I listen to the anxious truth, some episode today, like in order to be okay. Let's see. Are you used to the same thing? Oh, here you go. Right after that, I was constantly listening to Drew's podcast. It was so bad that if I forgot my headphones it would trigger my anxiety. I can relate to that because I had, excuse me, I bought a Claire Weeks book, Pass Through Panic, I believe. I don't remember which one it is. I still have the MP3s. I bought it and I would take it with me on my iPod. Like back in the day, that was literally like an iPod that I had. And I would take it with me. And if I didn't have the headphones and I didn't have my iPod with Claire Weeks on it, ooh, it was a no go. So I get that. Totally get that. The optimization. Oh, wait. I just noticed Claire Weeks. I love it. Love the screen name. So many small things that I do to optimize how I feel. So notice that when you're doing that. I mean, listen, this is the thing we talked about. Like, last two weeks ago we did like gut health and diet for anxiety. It's okay to want to feel okay. It's totally okay. Like it's okay to want to eat well. It's okay to want to take care of your body. It's okay to want to sleep. It's okay to want to feel good. There's nothing wrong with that. We just care about when it becomes, like your whole life is contingent upon making sure you optimize how you feel. So it's totally okay to take care of yourself. Don't not do that. But just, you know, just notice when you're taking it to an extreme. I think micro avoidance are okay to get you going. Yeah, this is good. That's what I said in the beginning, like nobody starts with micro avoidance. In fact, I would take this a step further either. It's not even only micro avoidance that's okay to get you started. People have asked me, you know, is it okay for me to start doing exposures with a safe person? That's not a micro avoidance. That's a huge sort of avoidance or safety behavior. But yes, it would be better for you to start with the crutches, with the safety rituals than to not start. So I would, this is a good comment, but I would even take it beyond that. If you are having a hard time just getting started, then by all means, bring some safety devices, crutches or whatever. It's better to get the ball rolling if you have to. I would 100% endorse that, 100%. Oh, this is good. This is a good micro avoidance. It's not a good micro avoidance. It's a good example of a micro avoidance. Thank you for sharing this, Terry. Check this out. I call myself extending my afternoon walk in order to arrive home at a certain time so I can launch right into making dinner because she didn't wanna have downtime. That's an excellent example of a sneaky little micro avoidance. Let's see here. This is one, possibly, person who got, don't even have asthma, but always have it with me. So that was probably driven by the fear of that air hunger sensation. I feel like I can't breathe. So I better have ventilation with me, even though I don't actually need it. That could be a micro avoidance, possibly. Carol says the Xanax probably won't work now. By the time I threw up that Xanax, I was pretty sure that it was 100% not working. I literally baked it in the Long Island heat. It could be 110 degrees Fahrenheit in your car in the summer and minus five in your car in the winter. I was baking it and freezing it on the daily. So it probably was not working. Let's see here. You call it micro avoidance. I feel it's my OCD control issues. Okay, I mean, it could be. It certainly could be. That's a tough one. There's gray area there. But yeah, I mean, the term doesn't necessarily matter. You're right. But so in that situation, your job is to drop those. So you might have a compulsive need for control or an obsessive need for control and the compulsion is actually acting on that. So for the analog there would be, you have to stop doing the things that you're doing to try to control things, which could be a macro avoidance or they could be tiny little things too. But love it. Love that you brought that up. Xanax is not a crunchy snack. It is correct. It is not. Oh God, chewing one of those would be horrible. Tastes terrible. Oh, this is good. So when I said before that you had to be careful about getting into compulsive digging. I got to find all my micro avoidances. Drew said I have micro avoidances. No, just try to be honest with yourself. And when you find yourself getting stuck, just look at that. Where have I set conditions? And how can I start to tear down those conditions? Because this could be a trap for sure. Very black at my thinking. I'm either all good or failing or I'm either getting it perfectly right or I'm not recovering. It's a big deal. So thank you for bringing that up. I appreciate it, Ashley. I noticed that I do this too with reducing screen time to make sure that I'm gonna put these all up on the screen. I know they're scrolling past and you guys can see them, but they're really good. Reducing screen time, which is not a bad thing to do, right? You might say from a lifestyle issue, I don't like it. I'm spending too much time on my phone. Cool. But I'm doing it to make sure that my eyes are not tired because I don't want to trigger my DPDR. That's a micro avoidance. Excellent. Gotcha. Excellent. One of my favorite, oh, I'm scrolling through the comments. Very good. Love this. Let's see. Heather says, avoiding listening to my podcast. Love it. Haven't listened to it in weeks, even during my high anxious moments. Very good.  But I say this all the time. People like me, the best day for me will be the day that I fire this up on Monday and no one's here. So you don't have to listen to me anymore. Be like, all right, we're good. So good job. Very good. Because we don't want to use those things as safety devices. My podcast is not a rescue device. It's not a safety device. My podcast, whoever disordered that I do with Josh, you should be listening to that, by the way, disordered.fm. If you're not listening to that podcast, you're missing some of the best work that I think I've done is the podcast I do with Josh. But whether it's the anxious truth or disordered or Kim's podcast or Jenna's podcast or whoever you like to listen to, they are not rescue devices. They're psychoeducational devices. So if you have questions about recovery, or you think you want to learn about it, a principle that you can then apply in your situation, that's what it's for. It's not meant to calm you down. So I'm the guy recording the podcast and I'm telling you right now, when I record a podcast in no way am I thinking, how can I calm people down? I never record a podcast with the intention of calming you down or saving you from anything. So keep that in mind. Body language, what does Aurora do with body language? Let's see here. Playing with my ear while driving, that was me. I would talk, I don't know how this ear isn't literally ripped off at this point, because I would tug on my left ear like crazy all the time, especially while driving.  Let's see here. Yeah, so Mary says, she feels like microvoidances are we keeping me from moving forward as well as my OCD. Very good. That happens, it's okay. It's not a crime, by the way. If you discover like, hey, oh, I have microvoidances, it's okay. You don't have to say, oh, I have microvoidances. Just like I said, everybody does. So it's okay. Ashley's gonna make money on her microvoidances. We're gonna pay her a dollar for every time she has a body language microvoidance. Independently wealthy at no time. Let's see. I'm speeding to get through a driving exposure. Very good, let's put this up. Sorry, can't see your name. Sorry, Restream doesn't show me your name. Speeding to get through a driving exposure, putting my hands on my pocket so no one sees my handshake tile and all after exposure that may have given me a headache, may have, and wearing certain colors so no one sees me sweat. These are all excellent examples of microvoidances and really good that you can recognize those. Yes, microvoidances are in fact safety behaviors. They are the same thing, for sure. Let's see here. Does the constant need to be walking count as a body language thing? Yeah, kinda. I mean, I wasn't necessarily talking about that, but certainly it is body language, I guess. But I don't know if that would necessarily be a microvoidance, it depends. Like it really depends.  Holly's here from Majorca.  So Holly's here, it's always nice to see Holly. These things are not black and white. They exist on a spectrum, right? So sometimes constantly walking would be a macrovoidance. That's a major issue for you that you're working on. But sometimes it would be a microvoidance if it's just the thing you do, let's sort of on the QT or on the Sly or automatically in other anxious situations as I have to start to walk. Don't confuse that with anxious pacing, which is something that many, many people, non-anxious people do, but this isn't always black and white. Remember, there's shades of gray in all of this stuff. Let's see here. I'm not gonna answer that question, by the way, about your heart. Let's see here. You can not know about that. Try that, try not knowing. Microvoidance as a safety bubble, microvoidance I think is part of what I call the acceptable bubble for sure. I think it contributes to that. The acceptable bubble, for those of you who don't know, if you, I think if you go to the anxious truth and search for acceptable bubble, I think I did a whole podcast episode on that probably three or four years now.  Like you manage to engineer, oh, I can do this now and I don't panic or I could do this now and I don't panic or I could resist this compulsion and I could get enough of my life done most days where it's okay and then I just stay here.  It leads to very negative harsh judgment and in my opinion, if you build an acceptable bubble and stay there in a carefully engineered state of okayness, you are susceptible to that like, oh, I'm back to square one. And I only say that because thousands of you over the years, just a story that we see again and again and again and again. So that's where I came up with acceptable bubble. I may have invented that. I'm not sure. I seem to invent a lot of things. Always my hands on my neck are cuddled. Okay, that's another one. I used to have my hands on my pulse all the time. I spent so much time with my fingers on my neck. People noticed it too. Let's see here. Which book has the most information on helping a loved one? I never, I didn't write, let me think about this. It would have to be the anxious truth. I mean, an anxiety story. By the way, you can get that one for free. So the first book is called an anxiety story. That's just the story of what I went through. Go to my website, follow through to that book and you could download that one for free. You could buy it on Amazon if you want. You could buy it as an audio book if you want. But you can also just follow the links through and you could download it as a PDF free or you could download it as NPD free. So that might give you some hint of what your family member or your loved one is going through. But the 7% slower wouldn't be for that. But the anxious truth would teach you the mechanics of what they have to do. And I did write in that book about for the anxious person how to get your family in order to help them be cheerleaders. So you might find it helpful. But admittedly, Colette, I did not write the anxious truth for you. I wrote it for the anxious person. So just take that with a grain of salt. Let's see here. I'm giving up a lot of your podcasts. Sorry, not sorry. Not a thing you ever have to apologize for. I'm actually happy that you don't need to listen anymore. So that's really good. However, struggling into specifics and kinds. Okay, this is that thing where you don't have to be obsessive about this. Struggling, organizing them into specific and concrete thoughts, ideas of what they actually are. Simplify this. What do I do because I have to do it to make sure I'm going to be okay? That's a good question to ask. And what am I doing to satisfy the conditions I've set in my life? Anxiety-wise, by the way. Anxiety-wise, always anxiety-wise. So just simplify it to that. What am I doing to satisfy the conditions I've set around my anxiety? And the examples we've been given might help you with some of that stuff. I listened to you on the interstate plus we shared birthdays. We do, hey Paul, what up brother? Paul and I were both born in March. I'm not going to say the date. Some of you know already. Thank you for everything you do. You're very welcome. I'm glad I'm able to help in some way. Love it. Let's put this up on the screen. Went to a party this Saturday alone. Didn't know anybody. Thought I would leave after two hours and stayed until the end. This was a great exposure. I had a great time. Love it. Love it. Love that you had a great time. That's a huge win. I give up my hot water bottle. You don't have to give up your hot water. Enjoy your hot water bottle. You know what? You may never give up your hot water bottle if you like. Yes. Thank you, April. 30 days has September, April, March and November. Let's see here. Muscated hours of sleep. Okay, let's put these up at Claire Weeks. But these are good. Bring the water everywhere you go. Must, must gait eight hours of sleep. Or else. Or else. Okay, this is cool. I get this, Julie. I totally get this. I would carry Claire books around. Claire Weeks book around. And you know what? Now that I think about this, did I ever carry her book around? I didn't. I didn't. And by the way, if you, for those of you who have fought along with me for a while, I will always say, I don't know why. I don't know why I sort of relapsed two times after I read Claire Weeks and got better the first time. If you listen to the Attitude Shift episode of Disordered, I literally discovered in real time and it would have to do with Claire Weeks in her book. So if you want to go listen to that, when you go to disorder.fm, there's an episode called the Attitude Shift where about halfway through the episode, I literally joked around with Josh and said, I'm not paying you. Like I'm not paying you for this therapy session because we actually, in just talking about it, I realized like that, that's why I relapsed. So it was really good. But I'm guessing that people did carry books around before podcasts, what can you do? Right? Let's see here. So just quickly, it's Craig the critic. My sound effects in the podcast. Let's see here. I'm going to put this up because this is a thing. Hang on a second here. So just in general, if you're new and you just sort of stumbled upon this stuff or maybe this is your first live stream, I know that you want to say, can you please talk about this kind of anxiety or can you please talk about this particular symptom? This is a blanket statement if you're relatively new here. But what about thoughts about going insane? But what about anxiety about this? What you will learn, and I would urge you to go either start listening to Disordered from the first episode, there's only 15 of them because those are foundational episodes or go back and listen to the anxious truth, the first 15 or 20 podcast episodes of that, maybe consider buying the anxious truth that book. You'll see why I don't answer these questions. But what about anxiety about, what about this kind of anxiety? You'll get it. There's principles here that we're talking about. So go check that out. I'm not trying to be rude by ignoring your questions, but I don't ever do that. Let me talk about my kind of anxiety. So let me put this up really quick. Let's see here. I appreciate this. I do appreciate this. This is a thing that Billy and I both talked about, by the way, I'm not speaking out of school. Billy and I both talked about this. And Billy, you know what? I love it. He's my friend and he doesn't do anxiety videos anymore because he doesn't have to, which is great. One of the things that became a little bit problematic, I'll be honest, transparent with you guys and you guys, anybody who knows me and follows along in the community knows when I get really riled up about this stuff is it became a little bit about the comedy and the entertainment value. And so we had to kind of back away from that. And that's why I get so vehement about like, no, no, no, no, we're not gonna talk about my mannerisms. You guys joke about it. Sometimes it's fine, but we have to be really careful to not make it about me or my personality or Billy or the comedy. Like it's really all about the message. It's much more important to me. I know I'm, what can I say? I'm sneaky. I'm weird that way. This is good too. You guys are killing it today. I text people what I'm doing and where I'm going. I'm doing this to be sure that somebody knows how to rescue you. Tell you what else. Along those lines, I love this comment. Here's another sneaky one. Geez, I feel kind of weird. How many people in the room have done that? I feel kind of weird right now. Like that thing where you just casually, like you know that you shouldn't go into it, but you kind of casually tell people how you're feeling or boy, that's weird. I just felt like you're trying to be super on the QT about it and you're doing it so that somebody hears how you feel in case something comes of it and you need to be rescued. That's another really sneaky thing. I used to do that. I used to do that. Let's see here. Just learning so much. You're welcome. Let's see. Let's keep going. The Facebook group will not change at any time in the near future, FYI. There's a reason for that. We talked about it in the group. I'm not gonna get into that here on this stream, but yes, it's not gonna go back to the old way. Did you lose any confidence in yourself when you had anxiety or at your worst? So one of the statements that I've made over and over, and it's taken me a while to crystallize this in my mind, is I'm not gonna say that I lost confidence in myself, but I used to feel like I was failing and then at some point I started to feel like a failure, which is two different things. So I could say that. That was not a good place to be. Not only did I feel like I was failing, I started to feel like a failure. So that's not necessarily, I guess it's a confidence thing, I suppose, but good question, let's see here. I'm glad you guys are enjoying disordered. I'm enjoying doing it. Had to have my Fitbit all the time so I can keep track of my heart rate. That's a good one. This could be a macro avoidance, but it also could be a sneaky thing if you're still doing it, right? Still doing it, so it could be a thing. But so that being said, this person in the Facebook group said, I totally felt like I lost confidence in trusting myself. Many people say that just cause I'm not sure that I would say I lost my confidence. You might say that feeling like a failure would be a confidence problem. I get that, semantics maybe. But many, many people will say that they lost their ability to trust themselves. They lost their ability to trust that they are capable. Some people will say I lost trust in my body. Like I don't know if anybody can feel that, right? Like I feel like I can't trust my body to take care of me anymore, hear that all the time. I feel like I've lost trust in my ability to handle life. I feel like I've lost trust in my ability to make decisions because I'm always so afraid in making fear-based decisions. Very common. If you feel like this, you're like your confidence is gone and you've lost the ability to trust yourself, you're not alone in that. That's incredibly, incredibly common. So you guys did a great job in the comments today. I appreciate all the interaction and all the support for each other, which you always do. I'm just gonna, let's see what Terri has to say real quick. I just saw that pop in before I wrap up. Terri talks about, I haven't lost confidence. I do wonder if I'll ever be truly happy again. Yeah, yeah, that's a thing. A lot of people worry about that too. Happiness will come when it comes. That's what I always say, you don't force it. Do not judge things based on whether or not you're happy. The only thing that I'll say about that, which I think people need to hear over and over, is the opposite of anxious is not happy. The opposite of anxious is just not anxious. So the opposite of anxious is content. The opposite of anxious is neutral because that's generally the default state for most human beings most of the time. Generally speaking, we're not keenly aware of our emotional state or our state of being. And then we have moments where that's interrupted with an emotion, a response that's anger or excitement or happiness or joy or frustration or despair. But normally we're not, the default state is to not always be aware of how we're feeling. So remember that the opposite of anxious is not happy. It's just the opposite of anxious is neutral or content. Not worried about how you feel. And then happiness comes when it comes. So let that be organic. I think we talked about that in a live stream of the subscriber group on Instagram last week, I believe. So let's see, happiness looks and feels different to me now after going through my anxiety storm. Okay, I see the anxiety storm. Appreciate the reference there. Yeah, that's a thing too.  This doesn't need to be shown. We'll end with this one. I keep saying we're gonna end, but I swear we're really gonna end. So much more content in how I'm feeling. When you get down the road where you start to experience times where you don't care how you feel, it's not always the most important thing. You are comfortable in either just being neutral or even feeling things. I'm feeling angry today. I'm sad today and you're comfortable in that. That's a big deal. That's a big deal. It's a big sign of improvement and enjoy that because that's a big deal. I appreciate you saying that. All right, guys, we are gonna wrap it up. I think we're good to go. Just a quick reminder here, all the things. If you want all the things, all the rest, all the podcast episodes, the books, all that stuff, courses and stuff that I'm working on. I got some more stuff coming out. Just go to theanxiestruth.com. Maybe subscribe to my email newsletter. I'm using that more to send out tips and things like that. So if you want to do that, that's fine. Thanks for coming by. I appreciate it. We'll be back again in two weeks. What else are we doing this week? This week might be a little light on content because I have a week off and I'm gonna try and take advantage of that. If you're in the Instagram subscriber group, we'll do the usual Friday livestream anyway. So I'll see you there. And that's it, we're out, guys. Thanks for hanging out. This, I will keep this, by the way, on the YouTube channel in the Recovery Monday playlist. It'll stay on Facebook and in the Facebook group, but things are impossible to find there. So just subscribe on YouTube and you can come back and watch it then. Later, go work on those micro avoidance.


Dear students, in this module, we are going to discuss a postmodern theorist, Jürgen Habermas. Jürgen Habermas is a German sociologist and philosopher, a significant contributor to the critical theory and the Frankfurt School. Habermas works spans multiple disciplines yet focuses heavily on the structures of public life and the nature of communication in modern society. His central theme is the idea of communicative action, a form of cooperative action undertaken by individual based upon the mutual deliberation and argumentation. This emphasis on the power of discourse underscores Habermas commitment to the democratic society. Jürgen Habermas was although a German sociologist basically, he was more concerned about the postmodern societies, atrocities on the individual's life. And he was in favor of the democratic society, where there should have been a communication not only from the powerfuls, but also from the marginalized ones. So, he criticizes the postmodernism, viewing it as a form of cultural relativism that undermines the consensus-building processes he champions. He advocates for a communicative rationality. The ability of society is to reach understanding through dialogue and to produce the democratic outcomes. So, his concept of public sphere, an area in social life where individuals can come together to freely discuss the societal problems has been influential in the study of social movements. So, actually his idea was that there must be a public sphere just like the traditional societies where everyone should be allowed to come, discuss and talk about the problems, the issues and the areas on which people are concerned. For instance, the party house in Lahore can be understood as the manifestation of that public sphere where everyone can be allowed to come and have contact with the intellectuals. So, his theory of communicative action presents the society as being built on communication, rejecting the determinism of social theory. So, in his view, the language and dialogue can create a shared understanding and consensus. So, for Jurgen Habermas, it was very important that people need to be in communication and there must be no gap between those who are on an advantageous position while they can communicate their ideas. On the other hand, those people who are on a marginalized position, they do not have the etiquette platforms to communicate their understanding of the life and their understanding of the existing word. So, there should be no gap and that gap can be covered only by producing more and more dialogue possibilities in the public sphere. So, Habermas' legitimation crisis is another major concept where he explains that the modern states often face crisis in their ability to justify their rule to the citizens. Such a crisis might be observed in the form of growing political apathy and public protest. Like the recent Yellow West movement in France, these weekly protests in France began on 17th November 2018. At first, the protests advocate the economic justice, so later they call the institutional political reforms. So, he basically theorized the colonization of the life word where the system imperatives like the market or the state system encroaches upon the areas of the life word, which is the culture, tradition and intimate aspects of your personal life. Leading to the social pathologies, a possible example of this could be the cooperation, intrusion into the cultural festivals and celebrations in various societies. So, today we can observe that whether it is an Eid festival in the Muslim countries or it is a Christmas festival in the non-Muslim or Christian countries, there is so much corporate activity which is encouraging people, motivating people for the consumerism. So, everything is being consumerized in today's world. So, Habermas' work also includes the concept of ideal speech situation, a situation where everyone has an equal chance to speak, understand and question. This scenario like although we can consider it more utopian because it seems like more ideal underlines the democratic values that Habermas' work represents. To examine these ideas from the Pakistani context, let's consider the trend of social media outlets in the recent years. This rapid growth reflects the unfolding of the vibrant public sphere where individuals engage in the dialogue on different social problems. However, the challenge of achieving an ideal space situation becomes apparently given a certain constraints on the freedom of speech and censorship issues in the country. For instance, certain topics are considered sensitive and are not open for the public discussion. So, in a nutshell, the influence of the powerful entities pose the challenges to realize the ideal speech situation no matter whether it is Pakistan or any other country.


Hello and welcome to the session. In this session we discussed the following question that says, find the missing frequencies f1 and f2 in the falling frequency distribution if it is known that the mean of the distribution is 1.46. So this is the frequency distribution given to us in which we are given the observations x and the corresponding frequencies by f and we are also given that the total of the frequencies is 200. Suppose we are given that x1, x2 and so on up to xn are the observations with respective frequencies f1, f2 and so on up to fn then we have the mean is given by x bar is equal to summation f i x i where i varies from 1 to n this upon summation f i where again i varies from 1 to n. So this is the key idea to be used in this question. Now let's move on to its solution. We prepare this table in which we have the observations x i and the corresponding frequencies f i. Now we need to find f1 and f2. First let's find out x i f i. Now 0 multiplied by 46 is 0 then 1 multiplied by f1 is f1, 2 multiplied by f2 is 2f2, 3 multiplied by 25 is 75, 4 multiplied by 10 is 45 multiplied by 5 is 25. Now summation f i is equal to the sum of all these frequencies. So this would be equal to 86 plus f1 plus f2 then summation x i f i is equal to sum of all these terms which is equal to 140 plus f1 plus 2f2. In the given frequency distribution we were given that the sum total of all the frequencies is 200 that is we have summation f i is equal to 200 as given to us. So this would mean 86 plus f1 plus f2 is equal to 200 which further gives us f1 plus f2 is equal to 200 minus 86 and this is equal to 114. Thus we have f1 plus f2 is equal to 114. We take this as equation 1. Now we have found out summation x i f i is equal to 140 plus f1 plus 2f2. In the question we were given that for the given frequency distribution the mean is 1.46 that is we have x bar is equal to 1.46 we know that x bar that is the mean is equal to summation x i f i upon summation f i. So this means we have x bar is equal to 140 plus 2f2 plus f1 upon 200 or you can say 1.46 is equal to 140 plus 2f2 plus f1 upon 200 this gives us 1.46 into 200 is equal to 140 plus 2f2 plus f1 or you can say we have 292 is equal to 140 plus 2f2 plus f1 this gives us is equal to 292 minus 140. So further we have 2f2 plus f1 is equal to 152 or you can also say that f1 plus 2f2 is equal to 152. So we have got another equation in f1 and f2 let this be equation 2. Now the two equations that we have got are f1 plus f2 is equal to 114 this was equation 1 then f1 plus 2f2 is equal to 152 this was equation 2. Now we will solve both these equations for f1 and f2. So subtracting equation 1 from equation 2 we get f1 plus 2f2 minus f1 plus f2 is equal to 152 minus 114 or you can say we get f2 is equal to 38. Now we have got the value for f2 now substituting f2 equal to 38 in equation 1 we get f1 plus 38 is equal to 114 or you can say we get f1 is equal to 114 minus 38 which gives us f1 equal to 76. So we have got the values for f1 also. So we have found out the missing frequencies f1 and f2 where we have f1 is equal to 76 and f2 is equal to 38. So this is our final answer this completes the session hope you have understood the solution of this question.


Here's just what I see by the dozens and by the daily dozens. Like this is just what I see all the time, consulting with especially agents every single day. They'll boost a post. Let's just say this was the one that you boosted. Let's say this was the one that you boosted. When I click on it and I come over here, mistake number one is the fact that right here, Facebook lets me know if this website is tracking me. So they let me know by the pixel.  Now you're running an ad so you're clicking, they know you're clicking for sure. Like Facebook can track the amount of clicks but when people come here, Facebook can no longer track it because there's not a tracking code on it. It's called a Facebook pixel. So right here, there's no pixels found on this website. And so the biggest, biggest problem with that is because here's the reality. Here's how Facebook ads work and here's how we work as consumers. When we see an ad, we click on it, we come over here. So let's say out of 10 people that actually did that, the real, real numbers are you're gonna have, and I'll just be super conservative and I'll use seven. Out of every 10 people that land here, they saw your ad, they clicked, 10 of them actually landed here. Seven of them are gonna leave for whatever reason, for whatever reason, not for bad reasons, whatever reason. Maybe someone was driving and they just couldn't type. Maybe someone was clicking and all of a sudden the food was burning in the kitchen and they had to get offline and they had to go real quick to save the beans. You know what I mean? Or maybe the kids were freaking screaming in the back seat and they're like, dang, let me do it this later. For whatever reason, many, many reasons, people will come to a website and just not fill it out. But there was for sure an interest. Like there was an interest, they saw it, they clicked. There's an interest for sure. But seven out of 10, for whatever reason, left. And that's what we call a bounce rate, your bounce rate. That's the amount of people that actually leave a website before filling out the form. Seven out of 10, seven out of 10, for example. The reason why this Facebook pixel is so important to be on your webpage is because now Facebook can track those seven people. So those seven people are now inside of a bucket. Let's just call it a bucket. Facebook calls it a custom audience. But for this example, I'll just use it as the analogy as a bucket. People who land here are in one bucket. The people who fill out the form, they're in another bucket. That's a custom audience, the bucket. But the reason why that's so important is because as I run ads and as I get people over here, I want to be able to retarget, meaning run maybe a second ad, I want to be able to run a second ad to the seven people who landed here but didn't fill out the form. That's data, you're paying for that. I need to know that kind of data.  But you're gonna take that code and paste it into your website so Facebook can now start tracking it. For example, let me show you one of my websites. So here's your website, you see this little square here at the top, it's shaded gray. Yes. Okay, so there's no pixel on this page, it's shaded gray. But if I come to one of my websites, for example, it's no longer shaded gray, it's blue. And then there's the number three. So if I click on it, and let's say this was not my website, but I still have this, what Facebook calls a Facebook pixel helper. All this is a little plugin that stays at the top of my browser, and whenever I'm on anyone's website, this thing will light up or it won't. But today in 2020 and beyond, if you're running Facebook ads, especially if you just have a random website, forget about running ads just yet. Most people that know at least something about marketing, most people that know a little bit about something, and if they have a website, they for sure have their Facebook pixel on it, even if they're not running ads at the given moment. This pixel is how Facebook has so much data, because most new websites today have this Facebook pixel on it. And I would see that at the top of my website or... No, you would have to install what, you can go to Google and you could just type in Facebook pixel helper. And it's a free little plugin, which just sits here at the top of your browser. It'll just sit here, it's free. And again, when I go to websites, I don't care who's tracking me. That doesn't matter. They don't know my number, they don't know my name. They don't know none of that. So I don't care who's tracking me. I really just have it so I can track my own stuff. So when I put up a website, I can know that my pixel is on it. I wanna write that down, Facebook pixel. Do I need that? Do I need to know that? Again, you only really need it to test your own websites. So if you had it, you would have went to your website and you would have been like, hey, wait a minute, my pixel's not on it. Right? Like you would have, if you even knew about pixels in the first place, you may not have known of pixels, but as you start to get more knowledgeable about Facebook ads, cause that's what I'm here for. I'm here to coach you and teach you the rest the next few steps. Like this is step one. This is the most important because again, I want to know who's landing here. Now again, Facebook's not gonna give me name and number cause it's not a lead. They didn't felt the form. So it's not like Facebook giving me that kind of data. Facebook's just giving me the activity. They're just giving me the visit. They're just giving me the data. The fact that seven people did not opt in but they landed here. And what Facebook is gonna now allow us to do is start piling those people up, start filling up the bucket with people who land here, but didn't fill it out. Now that right there is somewhat of a warm lead. It's not a lead yet, but it's a warm audience. It's a warm visitor. They saw your face. They saw your ad. They clicked on it. They came to your website. Now this is not the way I, let me just tell you, this is not the way I do ads. I have KV Core. I'm sure you're familiar with it too. Okay, so then you can go, I can go into the list, my company's listings and pick one and then boost it. And that's what I did. And then the leads from it go to my KV Core. So I got three or four leads from it so far. But the pixel, you would have probably had five times that amount if you had your Facebook pixel on it. Yeah. So I should go to my KV Core and do that, I guess. You need to go to your KV Core and install your Facebook pixel. And all you really need to do is email them. Email the developer or the website person or whoever's in charge of that, of those pages. A simple email to them is this. You would email them and simply ask them, say, hey, how do I install my Facebook pixel on my pages? Okay, so that would be, I would be emailing KV Core. Or- Yeah, they're the ones who deal with the settings. They're property sites. Okay. Yeah, whoever really knows about the website. Okay. They'll direct you to where you install the pixel. Okay. And so, again, that's so important because, again, as I come to the landing page, I saw the ad, I now come to the first page, call it your KV Core, call it e-property sites, call it whatever. It's the landing page. It's the first page. The moment I come here, I'm tracked because the Facebook pixel is tracking the moment I land here. But here's what's also super important. When that person opts in, so let's say, for example, they actually opt in. Let's, let me take you through. Let's go through this. I'm gonna just put in a test. Okay. But here's the very, very anti-span, please type the word. Okay, so here's what's super, super important. Again, you would have captured five times the amount of leads if you just did what I'm about to show you right now and what I am showing you. What I'm showing you is step one is the pixel. That pixel needs to be on the page and it's not. Where it also has to be is on the next page. So as I come in and I put in my name and email, phone number and email, and I click on stay updated, I should have went to a second page. Now the reason why that's so important, see look, it doesn't take me anywhere. I should have went to a completely second page. And on that second page, it would have been a completely different URL, right? Up here at the top, it would have been a completely different URL. It could have been maybe 2605, infeldrive213.eproperties.cites.com forward slash thank you. Right, because that's the second page. I opted in. Now I'm going to the second page and we can just call that a thank you page. That's the second page. It would have been a completely different site. It would have said something like thank you for example. The reason why that's so important is because that's a completely different page. It's the second page. And so my pixel also needs to be on that page because now I'm able to tell Facebook, whoever lands on this URL, that is a lead. So now when I go into Facebook and I look at my analytics to see if my lead, let's see if my ads are really performing, it will show me the amount of leads that I got. And how do they know that? Because my pixel is on the page that they went to after they opted in. I have a Facebook, I mean, I guess everybody who does a post has a Facebook dashboard. Yes. Is that what you're talking about where I would see it? Yes, over here in the dashboard, all the setup needs to be here. Now you shouldn't be doing anything on your cell phone. Like so don't try to navigate through this on your cell phone. Always come to a computer. And it's not even the backend of your business page because when you boost a post, a lot of the analytics you see from the business page, no, it's not the business page. We wanna go into the ads manager.   So you click on ads right there to the left and it's gonna bring you to the ads manager. This is where you wanna be running your ads in the ads manager. I bookmark this page and then just come back to this page whenever you're running ads. But this is where the magic happens. This is the ads manager. So right up here, facebook.com forward slash ads manager. That's where you have to be running ads. See, I just do it through the KV core when I run it. Yeah, the KV core, you're not creating custom audiences. You're not creating a custom conversion. You're pixels not on the page. So that's why you got lucky with a couple of leads. If you were running it the right way, you would have been getting a couple leads every day. Sometimes I do. Sometimes I do. It just blows up with leads. This time I didn't, I don't know why. Maybe I don't know why it didn't blow up. Well, it's the reason why I'm telling you. The pixel, the custom audiences, which is the bucket, putting these people in different buckets, different AKA custom audiences, but then also most importantly, setting up a custom conversion. Because here's the deal. As I see your ad and I'm gonna use, I'm gonna use my page, I'm gonna use my page as an example. Let's go back to, let's go back to your page really quick. Let me go back to your business page. I'm gonna, and this is kind of the last thing I got for you. Let me show you this last part. Yeah, I'm gonna write down steps, what I need to do next. Well, actually I'm recording it for you. So don't worry. Yeah. Okay, so let's go back to your business page really quick. And I'm gonna use my page as an example. My landing page, my landing page. So let's see this view from visitor. Okay, so look, here's the deal. As number one is the Facebook pixel. That needs to be on every page. The landing page, the thank you page, any page, any page, any website, that KV core, all the above. Your Facebook pixel needs to be on it. That's number one. And then we need to be creating custom audiences. And again, custom audiences are, it is data of people who are landing on specific pages. And then the third one, which I'm gonna give you right now, is a custom conversion. Here's how you really step up your lead capture by running the correct type of ad. Back over here in the ads manager, this is where it all starts, right? You click on the green button, and then it gives you these different options. This is where a lot of the times when you're in KV core, it'll default you to a certain one. Maybe it'll default you to engagement or it'll default you to traffic. But the one you need to be running is conversions. That's for lead capture. So anyone who's looking to capture leads, show your ads to people most likely to take valuable actions, like making a purchase or adding payment info on your website app or in messenger. And payment info could refer to name and email. So name, email, phone number, that's info. So if we're looking to capture info from people, it's conversions. But before we do that, here's what I'm gonna show you. This is the third thing. Number one was the pixel. Number two was the custom audiences. And then number three, which I'm gonna show you right now, is the custom conversion. Here's a custom conversion. Let's say, for example, this is our ad. All right, let's just go down to the condo. Let's say this is our ad. We're running a Facebook ad. We're seeing this in the news feed and there's a learn more button right at the bottom because that's how all ads should read. You'll have a learn more button at the bottom of that image. So as I'm in my news feed and I'm just scrolling through, seeing what my friends are up to, seeing what everyone's posting. And then all of a sudden I come across, actually that's a different type of ad. That's just a video ad. But let's see if I can find an image ad. As I'm scrolling through, scrolling through and all of a sudden I come across, well, here's another video ad, but this is a better example. Anytime you see the word sponsored, that's a Facebook ad. This ad was ran through the ads manager. And this is a conversions ad because I know that, guys. So I know for sure it's conversions. But here's my point. As people are scrolling through and they click on learn more. So imagine this is the image of your listing. That's this right here. Now all of a sudden it's gonna have a learn more button at the bottom, okay? So when I see your ad and I click on learn more, here's where I'm gonna go. And I'll just use this page as an example. Let's say this is the listing. And I'm pretty sure I show this to you on the other call, but now I'm gonna get into more details. I see the ad, I click on learn more and I'm taking to this one page. And again, my pixel is on it, right? So now Facebook is able to track that data. They're able to know, okay, X amount of people landed here, we're gonna put all those people in a bucket. And now if you ever run another ad, you can target that bucket, right? So I come here, click on the yellow button, there's the lead capture. Now here's a custom conversion. Okay, so now we got this page and then let me show you, let me bring it back up again. We have the landing page. This is page number one. They come here, they click the button, they enter their name and email. And then that takes them to the second page. Look, so on your page, I entered my name and email and there was nothing there. But on my page, I enter my name and email and I'm taken to a completely different page. So here's my point. Here's a custom conversion. Yeah, yeah, so this is the thank you video. So they came to the landing page, they came to the landing page, they saw the ad, they saw the listing ad, they click, they come to the landing page, then they come to the thank you for your interest. And this would be a video. This is what I always recommend for an agent to do. Hey guys, thank you so much. This is Christine. I am the listing agent of this beautiful property. I just wanted to personally introduce myself and give you some details of what we got coming up this week. We have a private showing tonight, right? That could be a literally, that could be a 60 second video where you're thanking them, you're introducing yourself, you're giving them details about the property and most importantly, you're telling them to click below to schedule a showing. Wow, yeah. So, but here's my point on the third point which is custom conversions. Here's how Facebook ads work and that's this specific option right here. So again, I click the green button, it brings up these options and it's conversions. But before I do that, I have to let Facebook know about this link. I have two links. I have link to the landing page just like you do. So if I click on this, I go to the first page, there is the link for the landing page. There's the link for the landing page, right? So just like with my page, there's the link for the landing page. Here is the link for the thank you page. So after they opt in, they come to this page right here. Now here's a custom conversion. When you run Facebook ads, when you run them the right way and I'm showing you exactly right here how to run them the right way, we're telling Facebook our objective is conversions and what that really means is we're telling Facebook, we're not looking for people just to get here. Like when they see the listing and they click, yes, they're coming to my landing page. But what I'm really telling Facebook is I'm saying, hey, I'm not looking for people just to get here. I'm looking for people to get here. Okay. So I tell Facebook where here is. I tell Facebook about this link, very specific. I tell Facebook, hey, I'm only willing to pay you if you can get me people here. And the only way people are gonna get here is if they gone through here. So that's your first landing page right there. This is the first landing page. They click, learn more. They come to the landing page. Getting them here is my goal. But Facebook wants to know my ultimate goal. What's my ultimate goal?  Right. That's my ultimate goal. But you had to create that. I had to create that. These websites I use don't do that. Yes, I had to create that. And that's why a lot of times with KB Core, I don't know if it's the same, but it used to be where they didn't even allow you to put your pixel on the page. They use their pixel. And if it is, if they do allow it now, I think you have to upgrade your account. Cause I think you now have an upgrade where you pay a little bit more or whatever. I think that upgrade is what gives you the ability to put your pixel on the page. Oh, I don't know. Yes. You want to reach out to them. I don't know that much about KB Core. I try to use it, but I'm not. And then of course, the leads go right on to my CRM. Yes. Now here's the last part I got for you. That CRM is the most important. And that's where most people drop the ball. All most people are looking to do is run an ad, get a lead and if they got four leads, okay, great, whatever. They'll try to call the lead if the lead even gave up a phone number. But if they don't even have a phone number, maybe they try emailing them to try to get an appointment. That's all the waste of time. And it's all physical time. It's all manual labor time. It's you having to lift a finger. That CRM needs to be an automated email auto responder. So for example, I see your listing. I click, I come to your landing page. I enter my name and email. Right away, I need to receive an email about that listing right away. They do get an email back, but it's generic. Yes, it's very generic. So in this email that goes out instantly, hey Dave, this Christine, hey, thank you so much for inquiring on 777 Plaza Boulevard. Let me tell you a little bit more about this property and let me tell you about our open house we have coming up Saturday and Sunday. You're not gonna wanna miss out. That's an email that would have went out instantly customized by you. But here's the deal. Tomorrow, another email is going out. Hey Dave, this Christine just wanted to follow up. Hey, I know you inquired yesterday on 777 Plaza Boulevard. Last night we had an amazing showing. You have no idea how many people want this property. As we know, property is flying off the shelf. It's not gonna last. So if you wanna schedule a private showing, click the link below. It'll take you straight to my calendar where you can schedule your best time. Can't wait to talk to you, Dave. Talk to you soon. A day later, another email better go out. Hey Dave, this is Christine. Hey, I just shot a video on my cell phone. Let me share this video with you. I did a little interior walkthrough of this property. So many people are inquiring and it's not gonna last. These are little simple emails that would be going out over the next 10 days. Now guess what? Here's the deal. Let's say from this ad. That's too much that you're pushing them away by being too pushy. No, very, very, very good concern and very good question. I'm not being pushy. What I'm really doing is just educating them and asking them to schedule a call if they like to see it. So each email is designed to educate them just to give them more details on the property. Maybe email number one, I send them the address and some photos. Maybe email number two, I'm talking about the neighborhood. Maybe email number three, I'm sharing a video. Maybe email number four, I'm giving them history on the property. Maybe email number five, I'm telling them about our private showing that we had last night where 17 families showed up and this property's about to go into contract any day now. So I'm just giving them pieces of what the deal is. I'm giving them, I'm sharing the process with them. But here's the kicker. Let's say you ran this ad and had 50 leads or let's just say you had 20. Let's say you had freaking 10. If you got a few doing it half-assed the way you did, I'm telling you, the way I'm showing you is how you really run it. You would get five times more. So let's say we got five times more. Let's say we got 20 leads out of it all. Okay. Here's what's happening behind the scenes. We already know the property's only going to one family. So if I had 20 people in my CRM getting these automated emails over the next 10 days, that property's only going to one family. But the other nine, those are my leads. I can continue to drip on them and show them other listings in the area and continue to nurture that list. That's where most people drop the ball. And that's why the million dollar question that I have for you right now, those four leads that you got, when's the last time you emailed them? I did yesterday. And you did it, right? A couple of them, yeah, a couple of them. You did it. You did it. If we can have that in an automated drip system where I don't have to do a damn thing and they're getting information, the best information and it's all automated, that's how you have to be looking at this. This entire thing, once you start running Facebook ads the right way to the right landing page with the right CRM, the entire thing, well, 99.999% of it is automated. The only thing that Christine has to do is drop an ad, whether that's an image or a video, but that would be your only, only responsibility. And I would always recommend doing it weekly. A new ad goes up every week, every Monday. Call it every Monday. Every Monday, Christine's coming out with a new ad. Now, not every week, you're gonna have a listing. So what I always consult and recommend is that you figure out what market you want. Do we wanna go after listings or do we wanna go after buyers? Although you can do it all. I wanna go after listings because I get so many buyers from like. So here's the strategy for you then. It's very, very simple. It's a weekly Facebook ad. And every week, we're not gonna have a listing to promote. So the other weeks, we're running ads on giving out your free seller guide. Okay. All you're doing is promoting a seller guide. Right. Instead of price reduced, it's download your free seller guide. Seven tips to increase in the value of your property before you decide to sell. Download now. Okay. So now you just start running ads to Austin to get people to download your seller guide and now get those people into an automated email sequence where now people are downloading your seller guide every single day and automated emails are going out every single day. And these emails, again, two things. Number one, the objective in the emails is to educate them on the process of selling. Or maybe you have a seven page seller guide, a five page seller guide, a 10 page seller guide. Those emails would all be designed around the seller guide. So for example, if I, and here's a seller guide page, a quick example of a seller guide page. So if I saw your ad and you were given out a seller guide, I click on it, I come straight to this page. Download your free step-by-step guide to selling your home fast. I'll walk you through the process and explain how we customize our plan to fit you. Download your, download seller guide here. I click there, I enter my name and email, send me your free guide now. So here's what happens. Automatically, instantly an email goes out. Hey Dave, this is Christine. Hey, thank you so much for downloading my 2020 seller guide. In this seller guide, you're gonna learn the top seven strategies and tips that I consult homeowners on every single day when it comes to selling their property. We're gonna talk about the difference between selling your home on your own versus hiring an agent. We're gonna talk about roof. We're gonna talk about curb appeal. We're gonna talk about renovating your kitchen and how much value that brings. I'm gonna give you everything in and out on what it takes to sell today. Thank you so much. Click here to download your copy. That would be somewhat of an email that went out right away. But tomorrow, another email goes out. Hey Dave, this is Christine. Just wanted to follow up. Hey, I know yesterday you downloaded my free 2020 seller guide, your ultimate guide to selling your home fast. Hey, do you remember on page three when I was talking about curb appeal and how landscaping and making sure your trees are trimmed, making sure all this stuff looks good brings value to the home? Here's what I meant by it. And so all I would do is I would take whatever that seller guide consists of and I would break it up in short form emails over the next 10 emails. Okay. So all I'm doing now is educating them even more on the process of selling. That's number one. Objective number one is to educate them via email. Objective number two is in each email there's a link to my calendar. So going back to your question earlier, is that too much? You know, is that too aggressive? No, because we're not approaching it that way. We're being non-aggressive. I'm actually educating you. I'm actually educating you on the process. I'm educating you on what you downloaded and I'm nonchalantly and I'm casually and I'm non-aggressive asking you to schedule a call. Hey, Dave, and by the way, if you'd like to jump on a call where I give you all of my secret strategies, click the link below. It'll take you straight to my calendar where you can schedule your best time. Can't wait to talk to you. Okay. So it's like telling it to a friend. You know, so, but at the same time, it's these emails that are nurturing these leads that you're actually paying for from a Facebook ad. People will boost a post, get five leads and never follow up again. And if you are following up, it's you physically manually trying to do it yourself trying to email them, maybe calling them if they have a phone number, if they left a phone number. But no, I need to automate all that and I need those numbers every day. I can't just boost a post, get five leads and then forget about it. I need five leads every day. And I need this email automation working and leveraging. I need to be leveraging it every day because if I can fill up the CRM and if I can fill up the email auto responder with leads that are coming in all from Austin and these emails are going out to people who are downloading my seller guide and that's another thing, very non-aggressive approach. I'm giving you something. Right. So it's not like I'm just throwing up on you, hey, hire me, I'll sell your, I'll list it tonight and have it sold by tomorrow. No, you're not bragging like every agent out there does and they try to sell themselves on everything. No, it's like, I'm actually giving you something. I want you to have this for free in exchange for your name and email obviously because I have to email it to you. So it's starting off the friendship and the nurturing by me just simply humbly giving you something of value and because you're interested in it, you download it, you may be looking to sell now, you may be looking to sell in two years. I don't know, but the heck, but you downloaded it and you happen to live in my neighborhood because that's where I'm targeting. Right. It's not just some random person on your Facebook friend list who lives in Florida and they just downloaded your seller guide because they were interested in selling. It's like, dude, right? What's that thing for me? So targeting Austin, yeah, we need local, and again, there's only so much thing you can do offline. It has to happen today with the Facebook ad. So that's kind of your next step is just learning how to run these Facebook ads the right way. And figure out how to get that pixel thing with the different websites. Yes, that's the most important. That's the most important. And that's the first email you should send right away. Once we're done here, you need to email. Email, I don't know if you need to email EXP or if you email KB Core. Email someone that has something to do with the website and just say, hey, can I add my Facebook pixel to my pages? Okay. That's the only question. Like that's the only question. And they're gonna say yes or no. Okay. And if it's no, then we need a completely different software if you're gonna be running Facebook ads. I only recommend software. Like I pay a hundred bucks a month for this software. But it comes with all these landing pages. Like I can create as many landing pages as I want like open house, like a seller guide, a listing. Like I can create as many landing pages as I want. It also comes with my email auto responder. Having a CRM is one thing, but I need emails to automatically drip. And so. Well, it does that. Okay. But it does that. But I don't really know how to, as a matter of fact, somebody in our company, he's not in our company anymore. He started his own company, but he set up the drip emails for me. Good.  Yes. You got to go back in there. You got to go in there and you got to edit those emails. They have to come from you. Okay. They have to come from you. So has landing pay. It's got the capability of doing landing pages and stuff. But unfortunately, I don't know that much about it. Okay. I need to figure it out, I guess. Well, number one, again, all of this, all this, Christine, I don't want to overwhelm you or over complicate all this stuff. All this is for is if we're running, if we're planning on building a business on social media, I'm just saying the best way to do it is through Facebook advertising. So if we say yes to that, then yeah, learning this backend part is going to be the most important. It's going to be the most important. And that's the first question you want to ask them. Can I add my Facebook pixel to my pages? That's the million dollar question. I think you should find out that answer and then get back with me. Because what I can do is I can help you with a lot of that, but what I really want to do is I want to teach you Facebook ads. That's what I want to teach you to do. I want to teach you how to come in here to the ads manager and run these ads the right way. That's what I really want to do. Well, I'll check on the pixel thing right away. And then, yeah, I'm still working with LinkedIn because I couldn't get my website name on as the URL on LinkedIn. I had to leave out the S. They're working with me trying to fix it. OK, OK. So that's one thing. But follow up with KB Core first. And then if you find out that answer today, let's chat tomorrow. Like go back to my calendar. You can pull up that link from the email from last week and you can click that link again. It'll take you straight to my calendar. And let's chat again really, really soon. Like I need to like let's jump back on tomorrow or whatever. You know, I may not be able to tomorrow or Wednesday. Whatever is best for you. Yeah, we have a trip planned. And our friends from out of town are coming in tomorrow. And then we're all going on this trip together. I'm going to be back till Saturday. But I will try to at least get those answers and let you know today I'm going to do those emails. And let you know whether or not they'll let me do that. And we could meet next Monday if that works. No, that's perfect. That's perfect. If you can, just drop just whenever you get a minute sometime this week, just make sure you just schedule it. Schedule it. You don't have to do it today, but just maybe sometime later on this week, make sure you schedule Monday just so we have a time on the calendar. Sounds good. All right, Christine. Thank you so much. God bless you. I'll talk to you soon. You have a great week, David. Yes, you too. Bye-bye. Take care. Bye-bye. You too. Bye-bye.


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Authorities have found the body of a 37-year-old missing grand rapids woman. The Itasca County Sheriff's Department says after an exhaustive three-day search, they located the body of Lindsay Volts, dead in the Mississippi River. Her body was found yesterday afternoon about five blocks upstream from where a vehicle with her purse in it was located. Foul play is not suspected in her death. If you've enjoyed this segment of Lakeland News, please consider making a tax-deductible contribution to Lakeland Public Television.


The study aims to provide an easily accessible M-INA profile of endogenous signaling repertoire in four commonly used cell lines for GPCR research, HEK293, ATT20, BV2, and N18. Microarrays were utilized to measure the M-INA levels of a comprehensive profile of non-chemosensory GPCRs and over 100 GPCR signaling related gene products in these cell lines. The results provide valuable information for researchers to choose the most appropriate cell line for studying GPCRs and related signaling proteins, as well as better understanding potential interactions between them. This article was authored by Mackie Ken, Wager Miller James, Lopez Jacqueline, and others. We are article.tv, links in the description below.