If you would like to reduce or quit alcohol, then you are in the right place. I am James Swanik. I have not drunk alcohol since 2010. I've coached more than 20,000 people now into at the very least reducing or sorry, quitting alcohol, I should say for at least 30 consecutive days. Many of those people have quit for 90 consecutive days and many others have quit entirely since I started coaching people on the alcohol-free lifestyle back in 2015. I'm just going to give you a little bit of background now about me and my alcohol-free journey, how I came to quit drinking in 2010 by accident as it turned out. I'm going to share some tips for you on how you can reduce or quit alcohol. If you're listening, I'm going to assume that you want to get alcohol out of your life, at least some of it, if not all of it. I'm going to give you a few tips here. If you're listening on the podcast, you can follow me on YouTube. You'll find this recording on YouTube. I'm going to be actually sharing some slides as I go along just to visually demonstrate some of the things I'm talking about.  Just a few things before we get started. I am the founder of the 30-day No Alcohol Challenge. If you want to quit drinking for at least 30 days, you can go to 30daynoalcoholchallenge.com. I have a 90-day program that's called Project 90, which is a more intense program. We work with you for 90 consecutive days. You get a coach who will give you 90 days of support. You can call us whenever you want. There's groups. There's six weekly calls that you can get on and be supported from other people. You can check that out at JamesSwanick.com forward slash project 90. Also, we offer 15 minutes free calls with my coaches. If you just want to share what's going on with your alcohol free journey and see how we may be able to help, you can go to JamesSwanick.com forward slash schedule. Let's get into it. How do we start this? How do we start my alcohol free journey? Well, let's see. I grew up in Brisbane, Australia. I'm now living in Brisbane, Australia, although I spent 16 years in America and still very much lived between Los Angeles, California and Venice Beach and Brisbane in Australia. But when I grew up in the Australian drinking culture, drinking was just something that you did. It was very normalized. I was a societally acceptable drinker. I may have had a few drinks.  I was just having a couple drinks, maybe a few drinks each night just to relieve my stress from the day. And on the weekends, I might drink some more. You know, I might go out and watch football with the guys or catch up with some friends and drink a little bit more. I was rarely getting drunk.  And I didn't think it was really affecting me up until my mid-30s. And then in my mid-30s, in fact, for the benefit of the people who are watching on the video, I'm just going to share my screen for a second and I'm going to show you a before and after photo. So here we go. Here is a photo of me when I was drinking. And if you're listening on the podcast, I'm just showing a photo here of around 2010, just before 2010, where I'm about 30 pounds heavier than what I am now, maybe even 35 pounds heavier. And then here's a photo of me today. So you can see the difference. When I was drinking, I had a very puffy face. I had more pronounced wrinkles and crow's feet. I had a double chin going on. I wouldn't say that I was fat or obese, but I was definitely overweight. You know, I was carrying a few extra pounds. More than a few, actually. And then in 2010, I woke up in Austin, Texas. I was at the South by Southwest Music and Film and Interactive Festival. And I went to an industry party on a Friday night and I had two gin and tonics, two Bombay Sapphire gin and tonics. Two very innocent drinks, quite frankly. I didn't get drunk that night. I, you know, just had a couple drinks at a party. And then I went back to my hotel, three minutes outside of downtown Austin. And I woke up in the hotel room the next morning and I looked in the mirror and I just looked average and I felt average. It wasn't that I was rock bottom. It wasn't like I woke up in a ditch. It wasn't that I had a splitting headache on this particular morning. It was just I realized that my life was blah. Do you ever get that feeling? Blah. Just kind of like a six out of 10. It's not horrible, but it's not great. It's not even good. It's just got to like average. You know that you're capable of so much more in your health and your wealth and your love and your happiness, but for whatever reason it's not happening. Well, the reason really a lot of times is alcohol. And it's a slow energy drip where a seemingly innocent glass of wine, a seemingly innocent beer here or there just has this energy drip over time. Causes you irritability. It causes you to not sleep as well. Many of my clients who've done either my 30 day no alcohol challenge or they have joined Project 90 have marbled at the fact that their sleep just improves dramatically within a week, 10 days of stopping drinking. And when you're sleeping, well, man, life is just so much better. Doesn't it just feel so much better? Going back to when I was in Austin, Texas, I woke up in this hotel room and looked in the mirror as like, I just don't look good. I'm carrying some extra pounds. I went next door to the hotel to this very eye hop. And if you're listening on the audio, then I'm just showing a photo here of the actual eye hop, International House of Pancakes, that I went to that very morning on this Saturday morning. I sat in that window right there and there was all you can eat pancakes with maple syrup and whipped cream. And there were some people sitting around me who, you know, I wouldn't say they were obese, but they were not particularly healthy looking. It might be an accurate way of describing it. And it was a dark sort of, it wasn't quite rainy, but it was an overcast day. And there's not a very particular, you know, nice sight out of the windows when you're sitting down at the restaurant table. There's a freeway that runs adjacent to the eye hop and to the hotel. And I was just like, oh, just feel average. And I looked out the window outside of this very window here. And I just committed to quitting for 30 days just to see what it would feel like because I knew that the drinking was having an impact in my life. Even though I wasn't getting drunk, you know, the drinking was leading to poor dietary choices, poor sleep.  You know, the tastes I'm talking about kind of like a dry mouth, dehydrated, sluggish in the mornings, foggy during the day. And I was just like, I gotta take a break. So I committed then and there to doing 30 days without alcohol. This is a photo of me on this day. I took a photo of my fat rolls and you can just see there. I mean, I'm not fat, but I've definitely got some belly fat. And then 30 days later, I'd lost an incredible 13 pounds. And you can see there's a photo here I'm showing. Again, if you're listening on the audio, you can watch this on the video version over on YouTube. I lost 13 pounds in 30 days, which is pretty remarkable. Not only that, but I slept better, had more clarity and focus, had more energy. I started eating better. And I don't think I even intentionally tried to start eating better. I just started eating better. It's like as soon as I got rid of one vice, all of a sudden a whole cascade of healthy choices started to present themselves in my life. After a couple of months of being alcohol-free, feeling fantastic, I had an opportunity to audition to be a sports center anchor on ESPN. And for those who aren't really that big a sports enthusiast, the Television Show Sports Center is kind of like the most iconic sports television news show in the world. It's on ESPN, renowned for being a sports leader in all of its broadcasting. I had never been a television presenter on anchor before, and my friend certainly thought that I might be good for it and had a friend who was an ESPN producer. And my friend said, hey, why don't you audition for ESPN? They're looking for an international anchor. Now, because I was alcohol-free at this time, because I had clarity and focus and energy, and because I had more confidence, I was growing in confidence by the day from being alcohol-free, I decided to just go for this job. I thought I'm just going to go for it. And remarkably, somehow I got it. And two weeks after auditioning, I became a sports center anchor on ESPN. And I'll just show you the photos here. Here's me sitting behind the iconic sports center desk. I got to hang out with people like Magic Johnson, who is a very famous former NBA player, considered one of the, I would argue, one of the top five basketball players of all time. This is a photo of me and Magic Johnson in the ESPN cafeteria before we went on air one night.  Because if I was drinking and I was still, and again, when I say drinking, really only drinking one, two, maybe three glasses of wine at night, maybe a beer here or there, if I was still in that style of drinking, there is no way I would have got that job. I wouldn't have even had the confidence to go for the job, quite frankly. But because I was alcohol-free because I was clear in mind and I wasn't stressed and I was confident and I went for it, I landed that job and I was a sports center anchor on ESPN for two years, which was just incredible. A dream come true for me. Later on, I really wanted to be an entrepreneur, so I created this blue light blocking glasses company called Swannick. My last name is Swannick. You know, you wear these blue light blocking glasses that are named Swannies. We did a million dollars in sales in our first year, which was pretty cool. My entrepreneurial life, quite frankly. Again, I credit that with being alcohol-free consistently. Here's a story. Entrepreneur magazine did a story on how we built the million-dollar business in 12 months. If you just Google James Swannick, million-dollar business, 12 months, entrepreneur magazine should come up. Forbes magazine ended up putting me in their list of 25 top professional networkers. My brother and I started a company, my youngest brother Tristan, I should say, and I started a company helping people sell physical products on Amazon. I'm sharing this because over many months and then ultimately over many years, being consistently alcohol-free really started to pay off. It was kind of like compound interest. The longer I went alcohol-free, the more profound benefits started to appear. I started socializing in circles. This is Elon Musk, who's the billionaire, the creator of the Tesla car and SpaceX. I'm not pretending, I'm not trying to pretend that I'm friends with Elon Musk or any of these billionaires that I'm showing you here, including Mark Cuban, the owner of the Dallas Mavericks, and a very famous entrepreneur on the TV series Shark Tank. Rather, I'm just demonstrating this to show when I went alcohol-free, somehow I just started attracting people who shared the same interests as I do. Those being people who don't, where alcohol is not really a huge part of their life, people who were alcohol-free, people who were health-conscious, very, very successful in their field. In this case, with Elon Musk and with Mark Cuban, very successful in business as entrepreneurs. Obviously, wealth is not the only thing to life. There's everything to do with relationships and happiness and reducing stress and anxiety and health, of course. For me, I was very interested in entrepreneurship and it was no coincidence that within a couple of years of me being alcohol-free and being interested in entrepreneurship, I got to meet some of the top entrepreneurs in the world. Elon Musk, I don't think he gets much bigger than him. Mark Cuban, of course. I ended up speaking on stages. This is a photo of me if you're watching on the video with Arnold Schwarzenegger. I raised money for Arnold Schwarzenegger's charity after-school All-Stars. And because of that, I got invited to his home at his annual charity event just outside of Beverly Hills. And here's a photo of me when I gave my swanis blue-eyed blocking glasses to Arnold Schwarzenegger. He put them on. We're sitting in his kitchen there, actually. I met him a couple of times, including outside of Gold's Gym in Venice because he works out in Venice Beach in California. And I lived, well, when I lived there, I lived right close to there and he and I did a couple of sets. I'm not going to pretend like we're buddy buddies and we worked out all the time. That's not true. But I met him. I certainly spent an entire evening with him at his home in LA. And I bumped into him on at least three occasions. And when I was in Gold's Gym, I got to do some sets of tricep pull downs with him on one occasion, which was a big thrill for me. 2015, I was inundated with people asking me, how do you be alcohol-free? How do you stay alcohol-free? How do you have fun without alcohol? And so I created this challenge called the 30-day No Alcohol Challenge, which is designed to literally help you quit drinking for 30 days. I send you a video a day for 30 days. You go into a Facebook group, which is private, nobody in your circle needs to know that you're in that. And I help you get to 30 days alcohol-free so you can just get a glimpse of what it feels like to live that alcohol-free life. Later on, I took on private clients, including a two-time Oscar winner. I'm not allowed to reveal who the two-time Oscar winner is. However, I helped them to, first of all, reduce alcohol and then ultimately quit. And that person has now stayed quit since I worked with that person. You'll notice I'm not saying he or she, just to try and protect their identity. Hugh Hefner from the Playboy Mansion, I met with him in his grotto. I'm showing a photo, if you're listening on the podcast, I'm showing a photo of me having met with him, talking about alcohol-free living. Eli Manning, who is the former quarterback of the New York Giants, talking about alcohol-free living. I'm showing a photo of me with him. This is Jack Bongiorno, who's a very famous Australian realtor, one of the top real estate agents in Australia. And I helped him to go alcohol-free consistently. He also won Australia's most famous horse race, which is called the Melbourne Cup.  Spoke on stages about the alcohol-free life. I got invited on the TV shows, including The Doctors on CBS, Yahoo! Bulletproof Radio, Psychology Today, wrote a story about my methodology for quitting and staying quit from alcohol. Elephant Journal wrote about me. And again, I want to stress, I'm not doing this like, why am I so impressive of a person? That's not it at all. I mean, maybe it's impressive to some people, other people, like, I don't care. I don't really care what you've achieved. I just care about quitting and reducing alcohol. I'm just simply trying to demonstrate that when I quit alcohol and stayed quit consistently, I had business success. I had health success. I had relationship success. And I had happiness success. Success to me is the things that I'm showing you. Like, success to me is meeting someone building a business and hanging out with people who I admire. I'm getting the body that I always dreamed of getting. It doesn't mean that I'm, like, got a six-pack abs or anything. It's just, you know, I sleep the way nature intended me to sleep. I wake up feeling the way, you know, nature intended me to wake up. I've got the energy and clarity and focus that I think nature always intended. That's success for me. And so, when I'm sharing these photos or sharing, you know, it might seem like I'm name-dropping here. I'm not doing so to impress you.  In fact, I would argue that it becomes probable the moment you get this thing that we call alcohol out of the body. And I refer to alcohol as attractively packaged poison, which is what it is, attractively packaged poison. It is a poison. It is a toxin. We'll get to that in just a second. I'll just go back to the video here for people watching the video. You know, being alcohol free helped me to achieve some of the things that I wanted to achieve in life. This is me on top of a New York apartment that I lived in for about seven years on the Lower East Side. I got to travel. There's me at the Colosseum in Rome as Burning Man Festival. This is in Scottsdale, Arizona. The Roman Baths in Bath in the UK. This is the top of Runyon Canyon in Los Angeles.  This is a bit of surfing in Venice. This is a photo of me in Bali. This is on the Venice Boardwalk in Los Angeles. I got to be written about in the New York Times bestselling book Genius Foods by Max Lugovir and was on his podcast. You know, it's been great. It's been a wonderful journey. I haven't drunk this 2010 and we keep on, you know, helping people mostly via, you know, the 30-day No Alcohol Challenge program, which is like a nice introduction to the alcohol-free lifestyle. And then, you know, a higher level program, I guess you would say, or a more intense program, which is named Project 90, which is kind of like, you know, when you burn the bridges and you say, let's do this or I'm in or I'm ready to commit, that's kind of the program where you might go if you're entertaining the idea of wanting to not just quit, but to stay quit, because a lot of people can quit, but staying quit is another challenge altogether. All right, I want to make sure I remind you that I am going to be giving you some tips here for reducing or quitting drinking before we get off this episode. But first of all, some famous people that you may not have known don't drink. Warren Buffett, the world's greatest investor, billionaire, says it's the weakest link that causes the problem. It may be alcohol, it is a real weakest link problem. So Warren Buffett, multi-billionaire, I think he's mostly in the top five most richest men in the world, often the richest man in the world, describing alcohol as a real weakest link problem. The actress, dancer, movie star, singer Jennifer Lopez does not drink. The businessman and entrepreneur, Larry Ellison, says, I can't stand anything in the clouds, my mind. I have no problem with people drinking if that's what they want to do. God bless them, that's their business. But I can't do those things. Natalie Portman, Hollywood actress, Oscar-winning actress. She doesn't drink, she said she experimented with alcohol in her college days, but now stands strong as a sober adult. The president of the United States, Donald Trump. Let me just do a disclaimer here. Zero political affiliations, whatever your political leanings are, I'm just simply stating a fact that President Donald Trump does not drink, has never drunk. His quote is saying, I don't drink, and it's very easy for me not to drink. I tell people, what are you drinking for? And they don't even understand what I'm saying. Yeah, President Trump's brother actually died of alcoholism when he was in his teens, and that was enough for him to say, I'm not gonna drink at all. And then Donald Trump says he's never had a drop of alcohol. Shana Twain, a country singer, doesn't drink, Tyra Banks model and actress, Ronaldo the soccer star, Kristen Davis, Hollywood actress. Now again, you might not care for Hollywood stars. You might not care for famous people. You might not be easily impressed by those people. That's okay, but nevertheless, it's just something interesting to share that there are seemingly successful people in their fields who are choosing to be alcohol-free, not just temporarily, but as a lifestyle. So just something interesting as we go along here. Now, here is the truth. This is the truth as I believe it. You have been lied to about alcohol, because society says that it's fun and cool and suave, and we need it for connection and to create bonds and to create romance. And everyone in all marketing is always smiling, so, oh, here, that's a toasting a bottle of champagne or toasting with the wine. And what I refer to is smiling assassins everywhere.    Would you like a drink?  It's slowly deteriorating your quality of life over a lot of time. It's true you may get a temporary feeling of joy and euphoria and a little buzz in that moment, but over the long term, it's really holding you back in life in many areas, health, wealth, love, and happiness. So these smiling assassins include the waiter or the waitress who greets you when you turn up to the restaurant. They say, hello. Your table's not quite ready. Would you like to grab a drink at the bar and your server or your waiter will come over and grab you when it's ready? Oh, okay, sure. Let me go over and have a glass of attractively packaged poison. And then of course you get to the table and the lovely waiter or the waitress comes over and says, can I get you started with some drinks with a big, lovely smile on their face? And they hand you the drinks menu. The inference being that this is fun. This is pleasurable. This is what everyone does. Everyone drinks attractively packaged poison.  What an experience you're having here. Would you like a glass of my best and my favorite pour sleep tonight? Hey, would you like a glass of mediocrity?  Oh, it's certainly. Of course we all say, oh yeah, I'll take the Pinot Noir. I'll have a white wine. I'll have the beer, et cetera, et cetera, et cetera. The friends who meet at the bar, they're all smiling and happy and so excited to see you. It's great to see you. How are you? And they're smiling. Hey, can I get you a drink? Yeah, let me get you a drink. Can we go over to someone's house and the host wants to be a great host. So they say, let me get you a drink. Would you like a wine? Would you like a beer? We're going to be smiling assassins everywhere.  And this false marketing is everywhere. It's actually like a form of social control. There's marketing everywhere. You know, you see photos of romance with a man and a woman toasting seductively a glass of wine.  And the subliminal messaging there is if you want to be part of the tribe and you want to be cool, you want to belong, then drink this attractively packaged poison that we call beer. I'm showing a photo of Leonardo DiCaprio on the slides here holding up champagne with some fireworks going up behind him. And then a photo of Jay-Z, the rapper and entrepreneur popping a bottle of champagne as if to imply celebration. Somewhere, some very clever, clever marketer in time actually created this idea that champagne equals celebration. Champagne never equals celebration. Champagne was just champagne. It was just one of the toxins and the poisons that someone created. But a very clever marketer sat in the marketing office one day and said, how can we get people to associate a feeling with champagne? I know what we'll do. We'll associate celebration with champagne and all of our marketing and all of our messaging around celebration is something to... Sorry, champagne is something to drink when you celebrate. So now we see it when we toast the bride and groom. We see it when we win a sporting championship. We see it when, you know, people celebrate the birth of a child or a birthday or an anniversary. It's always having a celebratory glass of champagne. I mean, is it really a celebration? Do you really need the champagne to celebrate or can you just celebrate? Great question to ask yourself. The truth is, as I returned to my screen sharing here, the truth is that alcohol is a poison. It's toxic to the body. It takes seven to 10 days in most cases for the body to rid itself of all the toxins. Alcohol raises the risk of breast cancer in women. It lowers testosterone levels in men. It can cause erectile dysfunction in men, sexual dysfunction in partners.   It leads to a leaky gut. It causes you to gain weight. It gives you a fatty liver, an underperforming kidney, high blood pressure.  One pint of beer is the same as eating a slice of pizza or a donut or an ice cream or a candy or a packet of chips. You know, while it's true, it may help you to fall asleep because you get sleepy from the toxins. The quality of your sleep is severely compromised. You wake up feeling tired and irritable. Even if you've got seven or eight hours sleep and duration, the quality of that sleep is severely compromised because of the alcohol. Alcohol also dehydrates your body's largest organ, which is your skin. There's a before and after photo I'm showing here on the slides of a man who doesn't drink, a man who does drink. They did a study in the UK, which demonstrated that people who drink alcohol have 33% more visible wrinkles and crow's feet on their skin. So I always say to people, if you want to reduce wrinkles, you want to reduce signs of aging. You don't need to buy fancy Neutrogena or whatever moisturizers that are out there with these beautiful salts and moistures from far off seas and lands and all this kind of marketing, or gimmicks. You just need to quit drinking. Quit drinking and drink lots of water and your skin will just look beautiful overnight.   So I hope this is helping so far just to open your eyes a little bit.  So think of it this way, it's not really your fault because since you were a child you've been seeing your parents and adults drinking and enjoying it, then there's this rite of passage on your 18th birthday party or 21st where you start to drink a little more and the smiling assassins come at you from all angles, they're all smiling as they offer you this alcohol and so if you've lived most of your adult life thinking that alcohol was just something that you do then of course it's going to feel challenging later on in life when you're ready to reduce or quit. You're going to find it challenging to reduce or quit unless you have the right methodology of course unless you have the right blueprint and I'll talk a little bit about what my experience has shown to be an effective blueprint later on just a little hint, it includes accountability, it includes community and a few other things willpower by the way is the worst in the most ineffective way to reduce or quit drinking if you're trying to white-knuckle it all the time it is completely ineffective, all of the studies show that my experience of coaching 20,000 plus people now has certainly demonstrated that if you're trying to do this on your own statistically speaking you will fail I'm not saying that you will fail statistically speaking the odds are stacked against you 7 to 10% chance of success which means a 90 to 93% chance of failure I don't like those odds alright let's do a little tips here some little tips rather about quitting drinking just a reminder just before we get into this if you're enjoying this episode on the podcast if you could please rate give it a 5-star review write a little comment that would really help me share it with someone who you think might want to listen to it if you're watching on the YouTube channel would you please like and leave a comment down below in the YouTube comments what's been most valuable for you so far the comments and the likes and the subscriptions will certainly help me get this message out to more people so first first bit of coaching that I really offer to people when they become clients and minor members of any of my programs is to change your language from what you have to do what you need to do to what you get to do and want to do so if you are saying I have to quit, I need to quit then you're focusing on alcohol and there's a very dark heaviness to I have to do something I need to do something it implies that it's like dark and heavy and really got to work to do it and I want things to be easy and fun and simple and so when you say I have to quit, I need to quit I should, there's all this judgment that's coming on you all the time and just by changing our language to I get to easily only drink water or I want to only drink water or I want to only drink something that's healthy for me just making that tiny little shift there in language from I need to and I have to to I want to and I choose to when I get to can have a huge huge mindset shift occur which results in you either reducing or quitting alcohol it's so so so so simple you just change your language so what I like to do is let me just do a little example here I'll share my screen instead of saying I will not drink alcohol tonight or I will not drink alcohol this week or I'll only drink on weekends or I'm not going to drink during the week change it to what you will do I easily only drink water I easily only drink water ice and a piece of lime tonight I easily drink soda water tonight I easily have soda water cranberry tonight I easily only drink lots of water so I like to include the phrase I easily because there's a very famous I think it's a Buddhist saying or might be Confucius I'm not sure but the saying is something like the man who says he can and the man both correct in other words if you say something easy chances are it's going to feel easy if you say something is going to be hard then chances are you will take actions that things are going to be hard now I want to just show you and demonstrate to you this in action so if you're listening right now to the audio version or you're watching me on the video version I want you to close your eyes so just close your eyes just for five seconds close your eyes of course if you're driving now if your eyes are closed or you're listening intently do not think about a pink elephant do not think about a pink elephant alright open your eyes now chances are most of you thought about a pink elephant but why I told you not to think about a pink elephant I specifically said twice do not think about a pink elephant but guess what you thought about a pink elephant and likewise with alcohol when you tell your brain and your body to do something you will focus on that very thing and therefore you are more likely to do that very thing so if you tell yourself don't drink you will keep thinking about drinking and you're more likely to drink so instead what we do is we tell ourselves what we will do which is I only drink water I'm drinking water I only put healthy substances in my mouth if you change your language you will change your life okay so there's a mindset shift that you can make which will reduce your cravings for alcohol give that a try and let me know how you go send me a message on Instagram at James Swannick or send me an email at James at James Swannick or leave a comment in the iTunes or leave a comment down below in YouTube if you're watching this on YouTube now the visual cues remove all of the visual evidence of alcohol if you're intending to quit alcohol that means get it out of your home right pour it down the sink put it in the garage at the back give it away just remove the visual cues of alcohol get rid of wine glasses get rid of your corkscrew and your house all those things just get rid of the visual stimuli that makes you think about alcohol and replace them with visual cues of something that's very healthy now I have glass mason jars around my home holding up a glass mason jar on the video version of this right now with lots of beautiful water in it I have glass mason jars in my in my kitchen my living room table my office where I'm recording this right now in my bathroom and when I see those glass mason jars it makes me think about drinking water and so I see it I think about water I drink water the more water I drink the more the toxins of the alcohol are flushed out the more I'm refreshing my body the more I'm putting beautiful water into my skin the more that my wrinkles and flakiness on my skin decreasing and I'm seeing those visual cues of a glass mason jar and water now you don't need to do glass mason jars you can have bottles of water around your home if you like I also like to buy myself a bouquet of flowers very often and put the flowers on the kitchen table on the bench I know many people consider me to be kind of like a masculine man maybe like alpha male eskat times so it seems a little bit peculiar it seemed a little peculiar for me when I first bought myself a bouquet of flowers to buy these flowers in fact I remember walking back from the Venice markets in Los Angeles California and seeing the cars drive alongside of me and watching me walk with this bouquet of flowers almost feeling like geez I don't like this for some reason it's like the idea of me walking with flowers and people seeing me walking with flowers I felt like they were judging me for something like either I'd done something wrong to a partner or I was about to anyway when I buy these flowers and I stick them on my kitchen bench on my living room table I see the flowers it is a wonderful representation of life and vitality and health I replace the water each and every day it becomes a symbol and a metaphor for my own life I take care of those flowers I replace the water each day I give it sunlight every time I see it and I smell it I go wow what a beautiful representation of health and vitality I am therefore going to keep drinking water like I am now excuse me I'm going to keep eating good food I'm going to keep exercising keep getting natural sunlight I'm going to focus on appreciation rather than expectation and when I see those visual cues I'm reminded of health and vitality I am less likely to have alcohol cravings so give that a give that a try remove visual cues of alcohol replace them with visual cues of health and vitality now let's talk about how you socialize without drinking a lot of people say my friends will judge me how do I do business deals how do I go over to friends dinner parties what are my friends going to say they're going to think I'm an alcoholic and a lot of people fear the judgment that they will get from you know friends or society if they're not drinking I totally get it here's why you feel that way back in the day centuries ago tens of thousands of years ago we used to live in tribes of 160 people and if we were outcast from the group we were thrown out of the group for whatever reason if we did something wrong it meant almost certain death it meant like a rival tribesman might kill you a bear or a wolf might eat you you know if you're on your own you're really in trouble so there was safety in numbers and there was safety in the tribe we still have that unconscious fear in our minds that we're going to be ostracized from from our tribe and so it's perfectly natural if you feel like people are going to judge you or reject you or kick you out or not like you anymore because you are sharing with them that you are now alcohol free because it's been in your brain for tens of thousands of years however we live in an extraordinary time where there are tribes everywhere who are not trying to kill you and the world has developed to a point where if you get kicked out of a tribe you can just join another tribe there's like literally millions and millions and millions of different tribes I mean you just got to walk next door or walk across the street or go into a Facebook group or hang out with different different people like there is no real fear anymore of death by bear or wolf or being alone there are tribes and groups everywhere everywhere and quite frankly you're listening to this alcohol free lifestyle podcast right now or you're watching it on YouTube and now you're ready you're joining a community you're joining a community of other people who are listening who are intent on living alcohol free lifestyles and that means having power over alcohol you're already just joined a new tribe congratulations and people who certainly enroll in my 30-day no alcohol challenge or project 90 program you get to meet other people and connect with other people and do fun things with other people welcome to the new tribe welcome to another tribe we're here with open arms I'm just going to share my screen again here for the benefit of people watching visually influencing or communicating with people really comes down to only 7% of what you say and 93% of how you say it I'll say that again it only really matters 7% of the words that come out of your mouth what really matters is the way the words come out of your mouth so 7% what you say 93% body language so how you tell people that you are not drinking how you respond to their questions about you not drinking is far more important than what you actually say I'll give you two scenarios here scenario one is someone's you go to a dinner party you arrive they say hey hey James hey Tina how you doing hey can I get you a drink what would you like first scenario where you're embarrassed and shy and awkward about your drinking you might respond like this can I get a soda water your host says what do you mean have a wine what's going on oh no I shouldn't drink at the moment I've taken a break like I'm doing this crazy 90 day thing of not drinking from this weird Australian guy called James Swannick in a one day 75 just I've only got like a you know I've only got like 15 days to go and then then I can have a drink and then your host says I'll go on just have one you'll be fine it's my birthday we're celebrating oh yeah now I shouldn't like and so forth and so forth right so the way that you have the way that you have communicated to your host and to yourself is that you are currently in a prison and you are depriving your host of fun by choosing to be in this prison and you are depriving yourself of fun by choosing to be in this alcohol free prison but that is what we are trying to escape here the idea is not that you feel like every day that you're alcohol free like you're depriving yourself of something fun it's you're giving yourself a gift and if you are counting the days if you join my 90 day program and you're on day 85 and you're like I can't wait to get to day 90 where I can celebrate with the drink then you haven't got it and I failed you because celebration is not the alcohol celebration is a consistent beautiful alcohol free life where nothing is holding you back or at least alcohol is not holding you back so let me give you scenario too you're walking to this dinner party someone says to you hey can I get you a drink and you say oh yeah I love a soda water that'd be great and your host says soda water what are you talking about it's like yeah I'm alcohol free at the moment I'm just right it's pretty awesome I'm feeling good I'd love a soda water your friend says what it's my birthday we're celebrating go on just have one I said you say oh yeah I'd love I'll have one big massive bottle of soda water and I will swing from the rafters tonight I will drink you under the table with my soda water my friend and you make a little joke about it you smile you smirk you're so confident you don't care you're like yeah go ahead drink up I'm gonna be having the most fun though I challenge you I promise you I'm gonna be the most fun I just have a little bit of fun with it and when you demonstrate to your host that that you are capable and you are having fun without alcohol then it's dropped nobody cares because your host doesn't really want you to drink your host just wants you to have fun and if you can associate being alcohol free is having fun then your host is going to be thrilled and you are going to be thrilled okay so remember it doesn't matter what you say it only matters how you say it if you really want to come up with some excuses as to why you're not drinking you can just say things like you know I've got to get up early in the morning I'm the designated driver I'm taking a break from alcohol for a while I'm not drinking tonight I'm good with water for now thanks but look just make it make a joke of it make it light I'm gonna get drunk on this water tonight look out I'm gonna go crazy on this soda water tonight again if people see that you're having fun being alcohol free that's what it is let's move on to another point here okay like this is really important you don't want alcohol to relieve you of your stress and your anxiety or to have fun you just want to be relieved of your stress and anxiety and to have fun but your mind by association has convinced you and tricked you into believing that alcohol equals stress relief and equals fun it doesn't it equals a life of equity it equals a life of fat poor sleep broken relationships unrealized dreams mediocrity and so forth and so forth so you don't really want to drink to feel better you just want to feel better and you can do that one million and one different ways that do not involve attractively packaged poison remember change your state when you feel like you want to drink and your stress and your anxious and your wanting to to relieve yourself of stress and to celebrate you just want to feel better you can do that many different ways a million and one different ways in fact including just very simply exercise jumping up and down walking around the block taking your shoes off putting your bare feet on the on the grass going out in the sunlight often I get stressed at work I feel a little bit of stress at work I'll just get up walk downstairs walk outside and walk around the block for five minutes come back inside it's amazing how much better I feel you can do breathing you can do meditation just breathing changes your physiology you could just change literally change your breathing like breathe in for like three or four seconds and hold for three or four seconds breathe out for three or four seconds do that for 30 seconds not even a minute and see how your whole body and your whole mindset changes your cravings for alcohol can drop as quickly as that what could you drink instead of alcohol the answer really is anything else some of my members in project 90 seem to enjoy soda water with a splash of cranberry and two lime slices had other project 90 members say that sparkling water with lemon and ice is nice one of my project 90 members actually a guy named John Keltner he joined in December 2018 his intention was to quit drinking for 90 days as when recording this now he still hasn't drunk so he's coming up at least as we're recording this now he's coming up about 18 months alcohol free he jokingly refers himself as the soda Cran man in fact he used to go to a local bar a pub down the road from his place and they started calling him the soda man Cran because he would go to the bar like he used to he used to go there and order a drink an alcoholic drink but then after a while they got so used to him ordering soda and cranberry that they started nicknaming him the soda Cran man virgin mojitos ice cold water in the fridge are really really good you know what do you drink instead of alcohol the answer is anything else alright let's move on let's do another tip the most powerful habit I think for reducing or quitting alcohol is to create little habits around what to do when you get craving one of the world's leading habits experts is a man by the name of BJ Fogg and I was at a conference where his sister Linda Fogg was speaking recently and she outlined his methodology was fascinating stuff and really it comes down to this you just complete the following sentence when I X I will X and celebrate with X now for example when I get a craving for alcohol I will breathe in for 20 seconds and celebrate by saying yes okay when I get a craving for alcohol I will jump up and down twice and I will celebrate by sitting back down and by the way you're already doing all of these habits every single day anyway just unconsciously do you brush your teeth for example yeah when it's time to go to sleep do you walk into the bathroom brush your teeth wash your hands and crawl into bed if the answer is yes then you already have an unconscious habit you just haven't been conscious of that so how do we make what we do when we get an alcohol craving you know as unconscious as possible well we start by doing it consciously which is when I get a craving for alcohol I will X and I will celebrate with X for me when I wake up in the morning I said a rule which is before my feet touch the floor from bed so imagine I'm just waking up in bed right before my feet touch the floor I think of three people that I'm grateful for and I celebrate by getting out of bed so that way it kind of quote unquote forces me to think about someone or something to be appreciative of before I even get up and start my day so feeling this sentence when I X I will X and celebrate with X one of my project 90 member clients actually who wants to lose weight and wants to exercise set the rule recently when I turn the dishwasher on I will put on my shoes and go for a walk around the block so she realized that she was eating dinner and then not exercising or not doing sorry not moving after she was eating and the food was just kind of like sitting down and she was being stationary the food was was digesting but she was you know she ate dinner she sat on the couch she really wasn't moving so she wanted to create this rule where she actually moved a little bit after her dinner so for her it wasn't like after dinner I'll go for a walk for her it was very specific it was when I turn the dishwasher on you know after dinner after she's cleaned up after dinner she puts her shoes on and she walks outside and she goes for a walk so how can you use that powerful habit of when I X I will X and celebrate with X in your own life to do what you do when you get an alcohol craving give that a try alright let's go across some ineffective methods here some really ineffective methods for you quitting drinking and you may have tried these over time you may still be trying them now you may have caused you to be frustrated that you quit drinking maybe you've stopped for a while then you've started again you've quit for a while you started again I get it it's a challenging frustrating process here is what I in my experience is grossly ineffective these are ineffective ways for quitting drinking AA Alcoholics Anonymous completely ineffective and I know some people you might be listening now and go what what are you talking about AA is the most famous quit drinking program on the planet it's helped tens of millions if not hundreds of millions of people over many decades and guess what you would be right it has helped tens of millions if not hundreds of millions of people over many decades however it has failed about 10 times more people than it has helped in fact if you Google AA actual success rate you will be shocked and frightened and astounded to see that AA's probable actual success rate is close to about 7% which means it does not work or is 93% of people now don't believe me just because I'm saying it like I encourage you to do your own research start by Googling AA actual success rate but going to AA is grossly ineffective I'll tell you in my opinion I'll tell you why I think that to be the case because it keeps you in shame it's dark and depressive depressing you have to admit that you don't have a control over this affliction you have to surrender to a higher power and it's very judgmental and beats you down and gets you identifying as like a victim and I'm not all about that I'm about fun and aspirational at least as fun as quitting drinking can be I want things to be easy and light because if it's hard and feels like a struggle then you're going to always feel like you're in a prison and what do people in prison want to do most of the time they feel like they want to break out a prison and so you'll be feeling like you want to break out a prison and have a damn drink a lot of people who come to Project 90 tell me that you know when they left they went home and they made them want to have more of a drink it was so depressing and dark for people so AA has been proven statistically speaking to be completely ineffective again I encourage you to do your own research on this it's also free and in my opinion free does not work when something is free you don't seem to pay attention your energy and your focus goes where your money goes and because AA is free therefore you don't value it as much and why would you value it as much anyway because statistically speaking is very ineffective if we go I'm just going to share my screen again here we go if we look at inpatient or outpatient treatment centers again completely ineffective Malibu sorry passages in Malibu and California there's $120,000 for a 30-day stay if you can believe it $120,000 for a 30-day stay and again completely ineffective again do your own research trying to do it on your own is also completely ineffective let me just share my screen one more time yeah trying to do it on your own look running really enthusiastically in the wrong direction is just stupid and so if you're like really motivated and you're feeling great and you're trying to do this on your own without coaching without someone showing you the way without a blueprint you're just running in the wrong direction studies or all the studies show that you know will power being a lone wolf motivating yourself to do this on your own is going to be ineffective doing it within a community of like-minded people with a coach so you have a blueprint and a roadmap is effective so doing it on your own I would offer you don't try that stop doing that if you've been trying to do it on your own and you've been doing stop start stop start and you're still here and you're still trying to figure this out don't do that anymore it's kind of like if you're in the gym and you're lifting away and you feel a pain and you know the pain is like don't pursue the pain just do it again change it up try something different so if we go back here to let me just share my screen for those in the video as well motivation like I said before motivation on its own doesn't work running enthusiastically in the wrong direction it's stupid and then lastly moderation at least you've gone at least 90 consecutive days alcohol-free doing it on moderating is not going to get it done now my 30 day no alcohol challenge that will get you a glimpse into the alcohol-free lifestyle certainly and that will help you get to 30 days alcohol-free in my experience the only time that you can successfully get to do moderation is after you've done 90 consecutive days first now in my project 90 program a lot of the clients well firstly we have almost 100% success rate of getting people to 90 consecutive days on no more than their third attempt 87% of people get there on their first attempt using my methodology the people once they the clients once they get to 90 days most of them choose to remain alcohol-free of the ones who've gone back to drinking and the ones that I've stayed in contact with certainly they have only then have they done moderation so their drinking has been severely and dramatically reduced they no longer have alcohol be powerful over them they hold the power they're the ones who make the choices certainly there have been studies that show that 67 days is how long it takes for a habit to change so theoretically you could experiment with getting to 67 days and seeing if that's enough in my experience 90 days seems like the sweet number that's three months you break the back of alcohol you rewire your brain you have fun without alcohol you're feeling great you know you get to 90 days and you're not looking to celebrate with a drink at 90 days you're moving forward powerfully so 90 days seems to be the right amount of time before you want to even consider moderation because if you try to do moderation now you probably have tried to do moderation right you probably tried to say I'm only going to drink on weekends or I'll just drink on special occasions and how has that worked out for you chances are probably it hasn't and you're still drinking more than what you would like to in my experience of doing this particularly around alcohol because alcohol is keeping you addicted for so many years if you can get to 90 consecutive days alcohol free and rewire your brain and do it inside a community and with coaching and a mindset shift at that point you can then powerfully choose what you want your alcohol lifestyle to be from that point without alcohol having control over you without going back on the slippery slope without you feeling powerless okay so we talked about trying to do it on your own we talked about motivation here's what are in my experience has been super super effective and in my experience this has an 87% success rate that's 87% success rate of people getting to 90 consecutive days alcohol free on their first attempt on their first attempt and that is number one coaching okay when you have a coach then you go faster somewhere the coach identifies your blind spots the coach shows you the way the coach pulls you up the coach is like I know the way follow me I've done this before it's so much quicker it's so much more effective it's so much easier Michael Jordan the six-time NBA basketball champion excuse me consider the greatest athlete of all times in many circles had a fitness coach a weights coach a basketball coach a mindset coach okay if it's good enough for the world's best then it should be good enough for all of us getting a coach will help you okay accountability is number two number two accountability and if you're listening to this and you're close to a pen and paper maybe write this down someone to hold you accountable and this is not your wife or your husband or your friends no it's a group of like-minded people holding you accountable when you say I am going to be alcohol free for the next 90 days and you say it and you declare it to a group of like-minded people and you are in integrity and we listen to you you're accountable we're holding you accountable not in a like a prison like we're going to punish you if you don't achieve this kind of way but in a really supportive aspiring way accountability is everything unfortunately when you try to do it on your own there's no accountability you're accountable only to yourself when you have your wife or husband trying to hold you accountable they let you cut corners many times your husband or your wife is drinking and they're irritated the fact that you're not drinking how are they going to hold you accountable so number two is accountability number three is community it's so so so important that you have a community of like-minded people that is why I don't do one-on-one coaching anymore although I have done I mentioned the two-time Oscar winner previously I don't do it because when it's one-on-one it's just one person there's no community there's a very famous New York Times bestselling book called The Power of Habit by the author Charles C. Doohigg and in it he says that it becomes probable amongst a group of like-minded people so you think about all the fitness or some examples of fitness programs out there there's F-45 there's CrossFit there's Orange Theory these are some American-based fitness programs out there why do people have so much success getting fit and healthy and losing weight inside of those fitness regimes because there's a community aspect of it it's group working out it's not just you going by yourself to the gym or trying to do push-ups at home it's you actually doing it amongst a group of like-minded people and the community can support you and hold you accountable and also coach you number four is to be super effective is to make this as easy as possible and as fun as possible now as easy as possible you want things to be easy because if it feels hard you're going to feel like you're in a prison and you're going to want to break out of the prison but if it's easy then it's simple and it's not depleting you of energy you're feeling good and you're feeling energized fun means look of course if you're addicted to alcohol not even addicted but if you're just you can't break this bad habit of alcohol of course it's not super fun to have to talk about you know trying to break your habit of drinking I get that but guess what I'm a pretty fun guy I don't think too many people accuse me of being dull and so what I like to do and all of my coaching and my community and my programs and my accountability is to make it as fun as possible I'm not saying that quitting drinking is fun I'm saying that I make quitting drinking as fun as it can be so you want it to be light-hearted you want it to be a fun challenge you want it to be something you aspire to but if you go to AA let me tell you something AA is not fun I know because I got I went to one I went to one meeting I was like this is horrendous all the people not all the people but many of the people who come and join me my programs are like oh it was painful it was so dark and depressing made them want to drink more in our programs and what are the way I coach it and even if you don't do it inside of our programs we make it fun and have fun make it fun as possible because then it becomes easy and easy as where you get the success and then the fifth reason I mentioned there were five reasons or five ways to ensure that you quit this time the fifth reason is to have skin in the game and skin in the game quite literally means you put your money which means you pay for a coach or you pay to be in a community or you invest in yourself because your energy and your focus goes or sorry flows where your money goes quite frankly like you're watching this on YouTube right now you're listening to it on a podcast and that's terrific and you've written down these tips or you're listening to them you're digesting them and that's great I want you to go off and have success the chances of you actually having success because you listen to this and because you've watched it on the free YouTube video are far far far far less than if you actually invest in being invest into a coach or a group or getting accountability in any area of your life not just around quitting drinking I mean you think about it the moment that you hire a personal trainer in the gym is the moment that you turn up for that session in the gym if your gym coach says I'm not going to give you a refund if you don't show up you can't just call in five minutes before and go but damn I'm not really going to show up today because you know you're going to pay for that right you're paying for it he's not going to give you a refund on that so when you pay you pay attention you're paying someone else's like their coaches attention to focus on you you're paying you're buying your own focus you're buying your own energy you're finally saying this time I'm going to do this the proper proven way so we'll go over those five bedrocks or pillars if you like which is the effective method which has an 87% success rate of getting people to 90 days alcohol free number one is coaching you must have a coach all the top leaders in the world have coaches you must have accountability that means a group of like-minded people holding you accountable community which means like-minded people who are going through the same thing that you're going through and supporting you and encouraging you number four it must feel easy and must feel fun at least as fun as and then skin in the game which means you pay to pay attention you put your energy and your focus where you put your money you're buying someone else's attention and you're investing in yourself which means you take it seriously and this time you actually do it so right now you're at a fork in the road and you can keep doing it the way that you have been doing it which is you know motivation will power try to do it on your own or you can try a way that at least in my experience has an 87% success rate of getting people to 90% sorry to 90 consecutive days alcohol free if you would like to learn more about either of my programs 30 day no alcohol challenges is that 30daynoalcoholchallenge.com you'll get a video sent to your inbox every day for 30 days as a Facebook group it's a great first introduction into the alcohol free world if this is something that you're first attempting that might be a good first baby step for you chances are it's not going to completely destroy your reliance on alcohol it will give you a great start it'll give you a glimpse of the alcohol free life but again like I mentioned before all the studies show that about 67 days to break a habit if you joined a 90 day program whether it was mine or someone else's that's really going to give you a much greater chance at overcoming the power that alcohol has had in your life now you don't have to quit forever you don't have to want to quit forever in order to do a 90 day program you just got to commit to doing 90 consecutive days because when you do that at 90 days you can either choose to keep going alcohol free or you can choose to do moderation you know have a drink on occasion if you choose the bottom line is that you won't feel like you need to have a drink if you're compelled to have a drink the alcohol won't be like giving you this craving for the drink you get to powerfully choose on your own if you'd like to explore the 90 day program you can certainly go to JamesSwanick.com forward slash schedule that's where you can book a little 15 minute call with one of my coaches it's like a strategy session there's nothing to buy on that call I want to stress that there's nothing to buy on that call it's just to share with our coach what is going on with your drinking and you know if you want to get clarity hey is the 30 day good choice for me is the 90 day good choice for me then certainly you can book a 15 minute call and one of my coaches who are certified and have been coached and trained by me and some of whom are actually past members of both of my programs if you just want to talk to someone about your drinking then you can book one of those strategy calls you go to JamesSwanick.com forward slash schedule few other things just before we go this has been a fun little first introductory episode here of this of the show and if you're listening or watching on YouTube could you leave a comment down below and if you are listening on the audio would you please be so so so I would be so grateful if you would give it a ranking out of in the stars in the iTunes in the podcast app you can go and you can rate you can go on your desktop and you can write a review the more reviews I get the more high rankings I get the more we'll go up the rankings and the more someone might see this or listen to this and potentially transform their life there's a heck of a lot maybe I shouldn't say heck heck of a lot of testimonials and case studies of people who've done my program if you want to go to JamesSwanick.com forward slash project 90 or JamesSwanick.com forward slash project 90 testimonials you can see a whole host of videos of people who've lost 40 pounds we've got promotions at work they've saved their marriages they feel better they no longer have they no longer have alcohol no longer has power over them certainly you can go there and check out those sites on the YouTube video I'm doing right now I'm just showing a couple of before and after photos of some people but look bottom line is this if you want to feel better look better perform better high performance or growth minded people who are reducing or quitting alcohol if you want to scale your business if you want to have outstanding relationships if you want to have a deep impact if you want to create an amazing connected family or build a legacy reduce or quit alcohol it will transform your life like it transformed my life if you would like my help I am here to help you if not that's okay use the tools I will remind you I will repeat some of those ways where you can get in touch with me there's a bunch of free stuff I've got online my YouTube channel that is James Swanik there's a free guide you can download and read as a PDF which outlines what I've just verbally presented on this you can go to jameswanik.com forward slash guide I have a book I better make sure that I write the book is it free book let's have a look I wrote a book 30 day no alcohol challenge if you like to hold something in your hand the book is free I just ask that you pay the shipping so I don't have to cover that depending on where you are it might end up at $7.95 depending on where the shipping is let me just try and get the right domain I always get this wrong it's 30daynoalcoholchallenge.com forward slash book I got that wrong depending on how you look at it 30daynoalcoholchallenge.com forward slash book is where you can get a hard copy of my book and if you're watching on the YouTube video there's a bunch of free resources down in the description down below as well listen if you have any questions you want to ask me get an email to me James at JamesSwanick.com Instagram me there's a Facebook group that I have which you can join a public free Facebook group which is called you are not an alcoholic you can go on to Facebook and join there and ask me the question there lots of ways to get a hold of me if you want to ask a question I would love to help you can send me an Instagram message and I'll reply via audio I'm here to help you and support you if you have some specific episodes that you would like me to talk about in the future please do let me know don't be a stranger reach out to me I love hearing from people I love hearing success stories I love hearing quite frankly people are struggling because it means that I'm able to help them I think that's it I am going to go and get a big glass of water or continue drinking my water out of my mason jar thank you so much for listening would love your feedback please leave a review of the stuff that you think might help you and I will look forward to catching you on the next one


In this video, I'm going to show you how to work with the Hubble data set if you happen to be using the LibreOffice free spreadsheet program. Now again, you guys are going to have to download the data and you're going to be working with Subset 1. I'm going to step through the whole process here with the Subset 2 file so that you can see exactly how to work with this in LibreOffice. Normally if you open a program by right clicking on it, you can open it in the default program or you can specify what program you want to open it with. Since this computer has both Excel and LibreOffice, I want to choose LibreOffice. If your computer has Excel, you might as well use Excel. LibreOffice is more the option for if you didn't happen to have Excel. So when this opens up, it's going to recognize that this is not already a spreadsheet file and it's going to want to make sure that things are being read in properly. You should be able to see things that look like numbers down here. Otherwise you might need to change some of the settings up here in order to figure out and get that working right. If you have any questions, let me know. Once it's opened as a spreadsheet, you'll notice we have one column for the Galaxy IDs, one column for the distances in units of Megaparsecs, and one column for the velocities as kilometers per second. We want to select both columns B and C, but rather than trying to select it down here in the data, go ahead and select it in the top bar and that will select the entire column. Now at this point, we want to go ahead and insert a chart.  In LibreOffice, the first thing you need to do is choose which type of chart, and we want an XY Scatter type chart. You can set a few different things in here, but we're going to go ahead and click on Finish to give us our chart. Now this chart does not have everything on it that we'd like to, so we're going to insert some different chart elements here. So we come over here to the Insert menu. Now you still have to have the chart in gray. If for some reason you had clicked off of it, you have to actually select the chart by double clicking on it until there's a gray border around it, and then you can start to add extra chart elements. And the first thing we want to do is go ahead and add some titles. Now in this case, we can just type in our titles. So for example, the main title might be Hubble's Law. The X-axis, if you remember, was the Distances, so we would go ahead and type in Distance and select Megaparsecs. And then for the Y-axis, we would type in that that represents the velocity, and it was in kilometers per second. And then we can click on OK, and notice it's now added those titles to our graph. I'm going to come over here and we're going to go ahead and add in some extra grids. Now it has Y grids there, but I actually want all four, the Major XY and the Minor XY. When you do that, it's going to just add some extra lines in here to make it a little easier to estimate things off the graph. And we can make things bigger as well to be able to estimate more clearly. The last thing that we're going to want to do is to add a trend line. Now if I come over here to insert, you'll notice that the trend line isn't visible because it needs to know for sure which data it's adding the trend line to. So in order to fix that, you have to come back into your plot window and click on the data. And it's very subtle, but it's showing us now all the little data points. When you've done that and you come over to insert, now the trend line option is available. So there's several things we're going to want to do with this trend line. For the type, we want it to be linear, but we want to also force the intercept to be zero. And we want to show the equation. Now in LibreOffice, you can actually say that my X variable is really the distance, so I'll call that D. And my Y variable is really the velocity, so I'll call that V. And then it's going to give me the equation. Now on your lab report, it has this equation set up with V equals and then there's a spot to enter a number D. You don't need to put all of these decimal points out there. You can just enter it in, round it off to two decimal places. This isn't the exact number that you're going to be using because remember this is the fit for the subset two. But you should have some other number that's similar to 65.81. It should be in a similar range for that number. And that's the number that you'll be entering in your lab report. Now I can come over here and click on this line. And I can actually format that line and give myself a little bit more clarity here.  You don't have to do that. It just makes it easier for you when you actually go through to figure out and answer your questions based on this data. Now the last and probably one of the most important steps is you're going to have to turn this file in with your lab report. So we need to come up here and save. Now they generally have a save button here or you can use the file menu to save. But when you save it's going to bring up a warning that there's things in here that don't fit the text CVS format. You want to go ahead and use the ODF format. That's going to save it as a LibreOffice spreadsheet. And you can keep it as the same name or just for clarity. You can go ahead and add your last name in there and save that file. And you will submit then this file, which is a spreadsheet file to me. If you had wanted to, you could actually save this not as an ODS file, but as a Excel file. And then somebody who only has Excel would be able to open this one as well. I have both programs so it doesn't matter to me whether you save it as an Excel file or a LibreOffice file. But make sure what you save has your graph that has your trend line, your equations, and your titles in there. Then use this graph to be able to answer the questions in your lab manual. If you have any difficulty creating this, get in touch with me right away so that I can help you out.