the power of habit Archives - Dreaming Beneath the Spires

Charles Duhigg’s “The Power of Habit,” on How to Create or Change Habits

Here’s a potted summary of a fascinating, helpful book, Charles Duhigg’s The Power of Habit.

“All our life is but a mass of habits—practical, emotional and intellectual—systematically organised for our weal or woe, and bearing us irresistibly toward our destiny.” William James.

According to a study by Duke University—40% of the actions people perform each day weren’t decisions, but habits.

Many of these habits are trivial, but “over time the meals we eat, whether we save or spend, how often we exercise, and the way we organise our thoughts and work routines have an enormous impact on our health, productivity, financial security and happiness.”

Duhigg quotes an army major (who might have been a “methamphetamine entrepreneur” if he hadn’t entered the US Army, “one of the biggest habit-formation experiments in history”): “There’s nothing you can’t do if you get the habits right.

* * *

A habit is a choice that we deliberately make at some point, and then stop thinking about, but continue doing, often every day. It is a formula our brain automatically follows.

There is a three-step loop in our brain.

First, a cue or trigger. Sadness or stress might make you want to eat chocolate. Or perhaps, you happen to see chocolate, or an ad for it. Physical tiredness may be a trigger to exercise—or drink coffee or eat something sugary. Boredom can be a trigger to work on your Big Dream, or mindlessly surf the internet.

“The cues can be almost anything— a certain place, a time of day, an emotion, a sequence of thoughts, or the company of certain people.”

Then is the routine—eat the chocolate. Surf the internet. Grumble at your family, or go for a run.

And then the reward—endorphins from exercise, a serotonin boost from chocolate, adrenaline boost from exercise (or fighting).

Over time this becomes automatic; without thinking, we reach for chocolate when sad (or pray); the internet when bored (or journalling). Nap when depressed (or run). A habit is born.

* * *

Once we associate a cue with a reward, the brain creates a neurological craving for the reward (the chocolate high, let’s say) and creates a routine that satisfies that craving.

Scientists who have studied the brains of alcoholics, smokers and overeaters have measured how their neurology—the structure of their brains, and the flow of neuro-chemicals inside their skulls—changes as their cravings become ingrained. Particularly strong habits produce the responses of an addict so that “wanting evolves into obsessive craving” that can force our brains into autopilot, “even in the face of strong disincentive.”

Cravings drive habits. To overpower the habit, we must recognise which craving is driving the behaviour–for the sugar high, or the numbing or dopamine of the internet. We must be conscious.

* * *

How to Change Habits

We might not remember the experiences that create our habits, but once they are lodged within our brains, they influence how we act, often without our realisation.” However, just by looking at them become visible again.

“Habits can be deliberately designed. We can choose our habits. Every habit is malleable, and any of them can be changed if you know how they function. They can be reshaped by fiddling with their parts.”

A habit : When I experience CUE, I will do ROUTINE, in order to get a REWARD.

Cues, whether emotional or visual, can’t be changed, Duhigg says. When we are hungry, angry, lonely, sad, tired, stressed, overworked, bored, we will desire a reward. The only thing which can be changed is our response to the cue. HOW we get the reward.

Habits cannot easily be eradicated—they must be replaced. “Habits are most malleable when the Golden Rule of habit change is applied: If we keep the same cue and the same reward, and inset a new more positive and helpful routine to get the reward.”

To change a habit, you use the same cue, and provide the same reward, but shift the routine. It helps if you set up a craving for the pleasurable new routine i.e. focus on the endorphins and energy after the run, and the smoothie you drink. “Almost any behaviour can be transformed if we set up different routines in response to our cues.”

So to change a habit:

Identify the cue: What makes you make to indulge in your bad habit, whether it be chocolate, junk food, or surfing the internet? Is it boredom, low blood sugar, tiredness, stress, sadness or anger?

What is the reward you are seeking? The burst of energy from the chocolate, the distraction and numbing of the internet, and Facebook?

Substitute: You break the bad habit by substituting a different routine to get the rewards. Might decaf work instead of chocolate? Would gardening, or a run, or 15 minute of blog reading work instead? Might a nap work instead of the cookie? Or journaling about the emotions that led to numbing behaviour? Or writing a fun blog? Or prayer as a relaxation activity?

Duhigg: “Habits aren’t destiny. Habits can be ignored, changed, or replaced. Habits (good or bad) never really disappear. Once a habit is formed, the brain does it on auto-pilot. They’re encoded into the structures of our brain. The problem is that once you’ve formed a bad habit, it’s always lurking there, waiting for the right cues and rewards.

Unless you deliberately fight a habit, unless you find new routines, you will automatically do what is habitual.”

This explains why it’s so hard to change our eating habits, or our sedentary habits, or our addictions. Once we develop a routine of surfing the internet when bored, or snacking when sad, those patterns always remain inside our heads.

By the same rule though, if we learn to create new neurological routines that overpower those behaviours—if we take control of the habit loop—we can force those bad habits into the background. And once someone creates a new pattern, studies have demonstrated, going for a jog or ignoring the chocolate becomes as automatic as any other habit. The process of change is accelerated when we form good habits to counteract the bad ones.

The simplest way to begin making choices again is to have a plan. Planning your day in detail—what you will do, when you will exercise, what you will eat, makes sticking to a plan easier.

To create a new habit, you need a trigger: When are you going to run? To do your yoga? To write? To pray? Without creating a specific time when you are going to do it, creating a good habit is but a nice intention.

* * *

Keystone Habits

“Keystone habits” Duhigg says spark a series of changes which ultimately radiate to every part of life. (Brains scans, he says in Chapter 1, show that exercising discipline changes the very structure of the brain; also, the rewards of discipline become addictive.)

Good keystone habits start a chain reaction, a process of change that over time transforms everything.

Keystone habits prove that success does not depend on getting every single thing right, but instead depends on identifying a few key priorities and fashioning them into powerful levers.

The habits that matter most are the ones that, when they start to shift, dislodge and remake other patterns.

When people start habitually exercising, even as infrequently as once a week, they start changing other unrelated patterns in their lives, often unknowingly. Typically, people who exercise start eating better and becoming more productive at work; they show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed.

“Exercise spills over. There’s something about it that makes other good habits easier.”

Similarly, there is a correlation between eating a family dinner and success at school and work. Making your bed every morning is correlated with better productivity, a greater sense of well-being, and stronger skills at sticking with a budget. Those initial shifts start chain reactions that help other good habits take hold.

* * *

Australian researchers Oaten and Cheng put volunteers onto a two month programme that steadily increased their exercise –weight lifting and aerobics. The more time they spent at the gym, the less alcohol, caffeine and junk food they consumed. They spent more hours on homework and fewer watching TV. They were less depressed.

In the next experiment, they asked people to budget, save, record expenses and deny themselves luxuries such as eating out and movies also drank on average two cups less of caffeine, less alcohol, less junk food, and were more productive at work and school.

Participants in a program on creating study habits showed academic improvement, but also led to students smoking less, drinking less, watching less TV, exercising more and eating healthier.

As people strengthened their willpower muscles in one part of their lives, the strength spilled over into what they ate or how hard they worked. Once willpower became stronger, it touched everything.

When you learn to force yourself to go to the gym or start your homework, or eat a salad instead of a burger, you get better at regulating your impulses and distracting yourself from temptations, and focusing on a goal.

Will power becomes a habit when you choose a behaviour ahead of time, and stick to it when you reach an inflection point at which sticking to it is hard.

Willpower isn’t just a skill. It’s a muscle like the muscles in your arms and legs, and it gets tired as it works harder. So it’s important to do the really important things earlier in the day when your willpower is higher, to put first things first.

Keystone habits are “small wins” that cause widespread shifts and changes. They help other habits flourish by creating new structures. Small wins have enormous power, a disproportionate influence.

“Small wins are a steady application of a small advantage. Once a small win has been accomplished, forces are set in motion that favour another small win. Small wins fuel transformative changes by leveraging tiny advantages into patterns that convince people that bigger achievements are within reach.” In other ways, they create momentum, a virtuous circle.

* * *

Big Business and Habits

Hundreds of companies focus on understanding the neurology and psychology of habits. Most people don’t intend to eat fast food, for instance, but they are unconsciously influenced by cues, and seek rewards.

Every McDonalds has standardized its architecture, uniforms, and what employees say to customers to trigger the often unconscious memory of what you ate last time. “The foods are specifically engineered to deliver immediate rewards—the fries are designed to begin disintegrating the moment they hit your tongue in order to deliver a hit of salt and grease as soon as possible, casing your pleasure centres to light up, and tighten the habit loop.”

“But since we often don’t recognize these habit loops, we are blind to our ability to control them. But if we observe our cues and rewards we can change our routines.”

* * *

Alcoholics Anonymous, Overeaters Anonymous and Habit Change

Alcoholics Anonymous is one of the largest and most successful attempts at large scale habit change. It is a giant machine for attacking the habits that surround alcohol use, changing habit loops, and shows how almost any habit, even the most obstinate, can be changed

The Core of AA: “Realise you are licked, admit it, and get willing to turn your life over to God.”

Attacking the behaviours we think of as addictions by modifying the habits surrounding them is one of the most effective means of treatment.

The Golden Rule of Habit change used by AA, use the same triggers or cues, gets the same rewards, but teaches new routines in response to the old triggers to provide a familiar relief.

“Once you recognize how your habit works, once you recognize the cues and the rewards, you are half-way to changing it. The brain can be reprogrammed. You have to be deliberate about it.”

Alcoholics Anonymous also depends on faith. Admitting there is a higher power in one’s life, admitting one’s powerlessness.

For habits to permanently change, people must believe that change is feasible. “You do need to believe that you can cope with the stress without alcohol.” A group teaches individuals how to believe.

“There something really powerful about groups and shared experiences. People might be sceptical about their ability to change if they are by themselves, but a group will convince them to suspend disbelief. A community creates belief.”

When people join groups where change seems possible, their odds of success at changing habits go up dramatically

Rick Warren and Saddleback Church

Rick Warren tried to teach people “the habits of faith,” by breaking down discipleship into Christian habits. “Once that happens, people become self-feeders. They follow Christ because that is who they are.”

Everyone in Saddleback belongs to a small group which makes small group attendance and church attendance a habit. Faith becomes an aspect of their social experience and daily lives.

Rick Warren: “If you want to have Christ-like character, then you just develop the habits that Christ had. All of us are simply a bundle of habits. Our goal is to help you replace some bad habits with some good habits that will help you grow in Christ’s likeness.”

Giving everyone new habits has become a focus of the church. Every Saddleback member is asked to sign a “maturity covenant card” promising to adhere to three habits necessary for spiritual growth. 1) daily quiet time for prayer 2) tithing 10% of their income 3) membership in a small group.

* * *

Habits allow us to “do a thing with difficulty the first time, but soon do it more and more easily and finally do it semi-mechanically, or with hardly any consciousness at all.”

They can be designed and changed—and that is the real power of habit.

The Power of Habit available on Amazon.com

The Power of Habit, on Amazon.co.uk

In Which I Tell You about a Weighty Battle

By Anita Mathias

Obesity Influences

Have you had “one step forward, one and half step backward” struggles, otherwise known as the dread vicious circle?

I am delighted to say that, at the moment, I do not have any vicious circles in my life—those nightmare phases of life where everything you do has unintended negative consequences.

You know: You rush, and so you create a mess, and the mess stresses you, and so you eat some chocolate, overlooking the fact that chocolate will not tidy your house for you, and you cannot find things, so you own 6 pairs of scissors, and tweezers and combs and nail-clippers, more clutter, and you realise you are wasting money, and you feel bad about that and the stress of the mess and chocolate-weight makes you sleep a little bit extra, so you are late to things, and feel worse about yourself, and you pick up another chocolate bar and crisps as you rush, and now you are heavier, and feel even worse about yourself, and fall out with your spouse, and feel even worse, and need comfort and order a pizza, which has every one of the 1800 calories you were meant to consume all day. And then you don’t have the energy to tidy, or wake early or exercise, and so–guess what? Tomorrow you will need comfort again. Hello chocolate, my old friend.

Well, I have been in vicious circles like that—and that best way out of them is take one habit, just one, and stick at it, and slowly build self-confidence and energy and gumption. Flylady, overweight, depressed, in deep mess and debt, started an upward spiral by shining her sink daily–just that–which meant washing the dishes in it, and then she swiped the counters around it, and so on, and now has a house which can be made guest-ready in 15 minutes. Swoon.

Consistency and persistence will overcome any vicious circle or bad habit.

* * *

At the moment, however, I am tacking four areas of falling-short-of-the-glory-of-God, not generally advised, but on the other hand, I am enjoying the process of change and am energized by it.

I am waking at 6.35 a.m., but slowly pushing the alarm back. My Holy Grail goal is 5 a.m. Will I reach it? I believe so. This time round, waking early is easy, because I set an alarm at 9.35 p.m. to simmer down (yoga, tidy bedroom, read) for a whole hour before the second alarm goes at 10.35 p.m. for lights out. For the whole family, teenagers included.

I want a clutter-free house, and spend a couple of hours a week decluttering and tidying while the cleaner is here, doing the 365 less things project (getting rid of one thing a day) which has been paradigm-shifting. Asking: do I REALLY need this, rather than where should I stash it away?

Writing…. I am thinking of doing Jeff Goins 500 words project in February. I am sad to confess I did not write anything NEAR 500 words a day on my memoir this month, though I blogged. A lot. Yes, I did!

Weight. Ah, weight!! I have lost 15 pounds since I resolved to eat more healthily in November 2012, but that was 15 months ago. Very slow, very steady!

* * *

Ah weight! I left boarding school weighing 116 pounds, at 5’ 2” –considering myself overweight, since so many girls weighed 100, though looking at photographs, I see I wasn’t overweight, or particularly plumper than anyone else.

But I had a negative body-image—that I was fat–reinforced by nagging parents, so I sort of gave up, and steadily gained about 3 pounds a year since leaving school.

I broke that cycle in November 2012, and since then have lost a pound a month, 22 in all.

It’s not easy, but I plan to stay in the battle, aiming at losing half a pound a week, 26 in a year, and am meeting with a dietician to that end.

Being overweight is a mixture of dozens of bad food habits–what you eat, how much, when, why, where–and exercise habits. (See the Obesity Influences Map at the head of this post). It’s a difficult dragon to slay—because you must put dozens of good habits in place, but it’s a worthwhile dragon to slay.

Health risks increase with each additional pound. Overweight people are negatively perceived, which can drag you down.

And most significantly, just as the self-confidence from achieving one goal enables us to achieve others, discouragement about being unable to lose weight can affect our confidence when it comes to achieving other goals. And spiritually, the Enemy of our Soul will use this to drag us down.

* * *

Dr. Samuel Johnson, was a Christian, and great 18^th century writer, lexicography and polymath–though he is oddly best-known for being the hero of Boswell’s Life of Johnson, a sycophantic recounting of every bon mot which crossed the great man’s lips and there were several:

Boswell: I told him I had been that morning at a meeting of the people called Quakers, where I had heard a woman preach. Johnson: “Sir, a woman’s preaching is like a dog’s walking on his hind legs. It is not done well; but you are surprised to find it done at all.”

Well, Johnson produced a fraction of what he was capable of, much of his brilliance flowing into said bon mots in pubs and coffee-houses.

But as a Christian, and an ambitious one, he wanted to wake early, at 6 a.m. and write. This was difficult because he returned home in the early hours of the morning, and lay abed till 2 p.m.!!

But he never stopped trying.

Jack Miller in his Sonship course, which I went through, one-on-one with Jack’s son Paul Miller, describes Johnson’s efforts.

1738: “Oh Lord, enable me to redeem the time which I have spent in sloth.”

1757: (19 years later) “Oh mighty God, enable me to shake off sloth and redeem the time misspent in idleness and sin by diligent application of the days yet remaining.”

1759: “Enable me to shake off idleness and sloth.”

1761: “I have resolved until I have resolved that I am afraid to resolve again.”

1764: “My indolence since my last reception of the sacrament has sunk into grossest sluggishness. My purpose is from this time to avoid idleness and to rise early.”

1764: (5 months later) He resolves to rise early, “not later than 6 if I can.”

1765: “I purpose to rise at 8 because, though, I shall not rise early it will be much earlier than I now rise for I often lie until 2.”

1769: “I am not yet in a state to form any resolutions. I purpose and hope to rise early in the morning, by 8, and by degrees, at 6.”

1775: “When I look back upon resolution of improvement and amendments which have, year after year, been made and broken, why do I yet try to resolve again? I try because reformation is necessary and despair is criminal.” He resolves again to rise at 8.

1781: (3 years before his death) “I will not despair, help me, help me, oh my God.” He resolves to rise at 8 or sooner to avoid idleness.

* * *

Jack Miller put Dr. Johnson’s failure down to the fact that he had never learnt to rely on the power of the Holy Spirit.

* * *

Ouch. Touche.

My life blossomed in my forties when circumstances forced me to rely on God. I founded a business which I found exhausting, and was so outside my experience and knowledge and interests that I was forced to pray constantly.

And then I began to blog—I who had written careful, much-revised pieces.

My goal for my blog was steady month-on-month growth. And for that, I needed to rely on God. For blog growth depends on rapid writing and good posts, but far more, on people reading your posts, and sharing your posts, and you can do nothing to induce them to do either, but trust, and lean deeper into God from whom all good blogs flow.

* * *

And losing weight and getting physically healthy, an issue which has bugged me since my teens (unnecessarily so, at first)–How come I tried to do it by will-power?

Will power is over-rated. I am done with will power.

I am still in the battle to lose weight, because as Charles Duhigg says in his brilliant book “The Power of Habit,” each change you make makes a whole lot of other, unrelated changes possible. In study after study, people who’ve done one of these—lost weight, started budgeting, woken early, got organised—have found the strength, almost unconsciously, to progress in all the other areas. And that has been my experience.

I am hoping to lose weight as a branch in the vine, relying on God’s power, asking him for it, trusting that he will give it to me.

“Not by might, not by power, but by my spirit,” says the Lord (Zech 4:6).

To tell, the truth—I have never relied on God’s power, asking him for it, trusting that he will give it to me in the area of weight loss, though I do it when I write, for instance, or when I struggle to keep my temper, or to forgive.

So losing weight by surrendering the struggle to God, relying on his power, and trusting him to give me strength will be entirely new territory for me. For instance, I have been shutting my laptop and praying, just enjoying God, whenever I get tired or bored and I crave chocolate.

I will be blogging on this battle. And prayer for strength or victory will be appreciated.

When One Simple Change can Shift Things in Your Life

By Anita Mathias

Me with the lovely ladies from my church, St. Andrew’s, Oxford. We’ve just done the 5K Race for Life. I have lost 47 pounds since then!!

Michael Hyatt urges his readers to take up running. He says, “Just by beginning, you will feel your life begin to shift.” “Things shifting”–I heard that phrase a lot in Charismatic circles, things shifting in heavenly realms, due to our prayers or God’s sovereign will, a shift later evident on earth.

But, of course, things can also begin to shift due to our own actions, which can unleash a cascade of positive changes.

And rather to my own surprise, I’ve discovered in mid-life that getting more physically active is one of the best way to shift things in our lives, whether writers’ block, or the sluggishness which leads to messiness, weight gain, ill-health, and general malaise.

And so, once again, I am taking up running. I have tried running before, actually love how great it makes me feel, but give it up because I get into it too fast, and then exhaust myself. Not this time!! I am using this Christian Couch to 5K podcast, which I intend to follow by the letter.

* * *

And how do I expect to see my life begin to shift?

Thinking back on the only physical challenges I successfully completed: the 5K Race for Life in Oxford, and a 7K in Hyde Park, London,

I expect:

I will sleep solidly, and wake earlier and well-rested.

My brain will be flooded with endorphins, serotonin and dopamine, powerful neurotransmitters which affect mood. I will feel more euphoric.
This alertness and sense of well-being (and the good sleep) will lead to writing more, and better.
The time and energy expended training will naturally lead to eating healthily, both for the energy to exercise, and through a natural desire not to sabotage myself.
My metabolism will change through gaining more metabolically active muscle, thus burning more calories even when at rest; so, God willing, I should continue to lose weight.
Spiritually, I really sense God on long walks.
When I walk 3-4 miles a day, I use the rest of my time
I will have more confidence for the other challenges of my life.

Enormous changes through the simple act of committing to the discipline of running. So much of our health, mental health and the outcome of our lives lies in our own hands; it makes me feel sad that I did not commit to vigorous exercise earlier.

Of course, as Charles Duhigg says in his fascinating The Power of Habit, exercise is just one of the “keystone habits” which change your life. Exercising discipline in any of these areas gradually helps you be disciplined in the others: paying off debt; early rising; healthful eating (and as Flylady says) running an orderly, organized house.

I’ve heard it said, “If you got the benefits of exercise in a pill, you’d do anything to get it.” Instead, it’s available free at the end of a three mile walk—particularly if it’s walked daily!

How Circling Prayer can Convert a Vicious Circle to a Virtuous Circle

By Anita Mathias

Have you ever experienced a vicious circle?

You know: Feel sad. Eat chocolate or sugary treats. Feel hyper or aggressive. It wears off. Feel sad. And grumpy and defeated about the weight gain. Eat chocolate to help you feel better. And then…

Or: Get stressed and tired. Let things lie where they fall. House gets messy. You get too stressed and low-spirited to pick it up. Things get lost and replaced. You feel bad about the mess and the waste of money, and that it would take too much energy to invite your friends over. Tidying would barely make a dent in the mess, so you don’t, and mess grows. And …

Or: Wake late, keep looking at the time. The day is slipping away without much getting done, feel depressed and defeated. Drink coffee, get a second wind, stay up late, aimlessly surfing Facebook, blogs, twitter, newspapers. So can’t wake early the next day. And so…sense defeat through the day.

Very, very sadly, I have slipped into each of these circles for years, even decades of my life!! I do confess it. Thankfully, though, I am not in any of these vicious circles at the moment!

Drawing Prayer Circles: Ways to change a vicious circle to a virtuous one

I am reading Mark Batterson’s The Circle-Maker. Mark talks about drawing figurative circles around your Jericho, the one dream you have longed for all your life, the dream your life has always tended towards, and pray bold, fervent, consistent prayers over it. Powerful prayers need to be specific, he says, just as powerful writing does.

I recently read a fascinating book called The Power of Habit by Charles Duhigg which mentions keystone habits, which set up a cascade of positive changes in one’s life. One of these is exercise, which is scientifically proven to make you feel better through the release of endorphins, so that you sleep better, work better, feel happier, and have better relationships. Other keystone habits, unsurprisingly, are waking early, and domestic order.

* * *

So one way to change a vicious circle to a virtuous one is to circle it in prayer–pray circles around it. The habit you want to change will be uppermost in your mind, and grace will be given you to make the tiny necessary changes, which will start a virtuous circle in place of the vicious one.

I have started circling many areas of my life in prayer— my husband, children, memoir, blog, writing plans, weight, home, garden, career, finances, love of travel etc.

And in each of these I am praying for a virtuous circle—where each action creates momentum and leverage, making the next virtuous action easier.

My Personal Jericho

Can you put a due date on the walls of Jericho crumbling? In Joshua 6, it was on the seventh day.

I’ve set a date for my Jericho to collapse—September 29^th, 2016. It would be the day I first arrived in England, full of dreams and hopes and ambition, which have not been fulfilled, but life is long, and sometimes, God prioritises changes in you before he lets your dreams come true.

So these are the walls of Jericho which I would like to collapse by September 29^th, 2016.

1) I would like to finish my memoir, which is now in a polished second draft (while not neglecting my blog).

2) I would like to get healthy. I am currently 84 pounds overweight, and I would like to get to a healthy weight

3) I would like to get the house decluttered, with everything in its place, and everything not beautiful or useful donated or chucked. (We’ve been tidying and decluttering weekly since summer 2008, so have made huge progress on this).

4) I would like to wake at 5 a.m.

Am I biting off more than I can chew? Who knows, but with God’s help, I believe the walls of this Jericho will crumble.

* * *

Synergy

And I hope these goals are synergistic, and will set up a virtuous circle in my life

1 Exercise will help me sleep better, be clear-headed for writing, and feel happy. It will, also, God willing, build up muscles which will boost my metabolism.

I am planning to continue losing weight through Dr. Furhman’s Eat to Live diet as a template (with some deviations), and have already lost 18 pounds on it. It is a nutritarian diet, so, God willing, I will continue to rarely be ill, and to have high levels of energy.

2) Waking early will give me more time to exercise, to tidy the house, and to write, and will give me an increased sense of well-being and shalom.

3) Keeping the house orderly and tidy will increase my shalom and mental wealth. And increase focus for writing.

4) Writing–well that’s in a category in itself! The way it could help my other goals would be through the happiness it gives me. Though Julia Cameron suggests that writing down your words daily helps you lose weight.

So that’s it. That’s the Jericho I am praying around. If you think of me, pray for me, please?