Burnout Proof with Daniela Wolf

Burnout rarely announces itself with a flashing warning sign. Sometimes it creeps in as snapping at the people you love, feeling perpetually behind, or “crushing it” on paper while you feel empty and exhausted inside. We’re joined by Daniela Wolf, a clinically trained social worker and burnout survivor who now helps busy professionals find “the bliss in your busy” without waiting for a breakdown to force change.

We talk about what burnout can look like in real life, why following your passion can actually increase burnout risk, and how boundaries create something more realistic than perfect work-life balance: work-life harmony. Daniela shares her framework from her book Balance Breakthrough, built on three pillars that work together: mindset (the stories that block you), time planning (priorities and micro time blocks), and practical self-care that is sustainable on a normal Tuesday, not just on a getaway weekend.

You’ll walk away with concrete strategies you can try today, including 10-minute blocks, 1-minute “recharge” practices like box breathing and mindful sensing, and a simple gratitude practice that rewires attention through the reticular activating system. We also dig into how stress spills into sleep, food choices, money worries, and relationships, and why progress over perfection is the only way these habits stick.

If you’ve been telling yourself you don’t have time to take care of you, press play, pick one tiny practice, and start again as many times as you need. Subscribe for more conversations like this, share the episode with a friend who needs a reset, and leave a review with the micro habit you’re trying first.

Transcript

Copy Transcript Copied

Welcome And Guest Introduction

SPEAKER_00 0:12

Hello there and welcome back to the next episode of Overcome Yourself the Podcast. As you know, my name is Nicole, and I'm so excited to be here today with Daniela. And Daniela is like a burnout coach, like you teach people how to not burnout. All right. So I'm gonna let you take it away. Please, Daniela, introduce yourself. Let us know a little bit about who you are and who you help.

SPEAKER_01 0:35

Absolutely. Thanks so much, Nicole. Like she said, I'm Daniela Wolf. My business is best D life, helping you find the bliss in your busy. So I've actually been a social worker for 30 years. So clinically trained in all things mindfulness, stress management, coping skills, cognitive behavioral therapy, all those types of things, as well as someone, I'm a burnout survivor having gone through my own burnout about 20 years ago. I was going through a divorce. My kids were really little, four and six months old. And so I was a single working mom, tried to do it all, be it all. I'm a high achiever and wanted to show that I could handle it all by myself and ended up driving myself straight into my own burnout. You know, I wasn't showing up the way I wanted to with my kids at work. I was irritable, snapping, and you know, had one of those moments where I realized this wasn't who I wanted to be, wasn't

Daniela’s Burnout Story And Turning Point

SPEAKER_01 1:23

who I wanted my kids to remember. So I kind of started practicing what I help everybody else with when it came to, you know, small practices. At the time, I started with a gratitude practice. So listing three to five things I was grateful for every single day. My grocery store had free childcare at the time, which was great. But I found also I ran into some guilt, some limiting beliefs, some obstacles and mindsets work that I had to do, as well as I started to add more movement. I joined a gym that had free childcare and I noticed just these small little shifts. Not only was I showing up better and different, but my kids were too. I was doing better at work. You know, everybody around me was benefiting, as well as coming to me and asking, how was I doing these things? How was I managing it and carving out those times? As well as I think they were just looking for that validation and permission that it's okay to take that time for ourselves. And so that kind of began my own personal journey, as well as helping, you know, professionals and everybody realize, you know, that they can take charge of their work life and well-being without needing to feel like they're compromising or sacrificing and seeing how they can start that transformation for themselves.

SPEAKER_00 2:30

Yes, that is amazing because you know, um, burnout, it became recognized as like a legit medical condition. It's not just like a woo-woo thing people talk about like this is, you know, in the books. Um, and if you don't take control of the situation, burnout will take control of you and you will end up not being able to do anything. You know, um, because it really does break you, like a mindset thing, a physical thing, like not being able to get out of bed, not being able to eat. Like it's it's exhausting. It's so many things. And then you're just kind of, you know, you feel like you're digging yourself into this hole because you haven't been able to do anything. And so the to-dos are piling up at the laundry and the kitchen, and there's so many things. And so how do we, because you know, life continues, right? Like you're burning out, but life continues. People still gotta go to school, go to work, you know, um, have dinner, like people have to eat. And so how do we, how do we avoid all of that? Um, so I, you know, you we were talking about 10 minutes. So can we talk a little bit maybe about that? Or you lead it. You tell me where we go.

SPEAKER_01 3:36

But actually, you know, like you said, how do we how do we get in the way of burnout? How do we help kind of disrupt that pattern and definitely that awareness of recognizing and sometimes, you know, just understanding there's so many different ways it can show up. Absolutely. It can look like, you know, not functioning, staying out of bed, constantly exhausting. It can also look like high achieving, checking all the

How Burnout Hides In Plain Sight

SPEAKER_01 3:56

boxes, doing all the things, but in a way that still leaves you feeling drained, unfulfilled, like you're just not meeting the mark. A lot of times they've actually done studies that have shown following your passions can actually set you up for burnout more than something you don't like. And that's something people don't realize. They think, oh, you know, it's I'm just not happy at my job. I'm not happy in this area. But you think about the things you don't like, that's where you put good boundaries in place. You know, five o'clock comes, you're like, bye, I'm out of here, versus something where you're following your passions. It could be a job, a business, it could be your kids, it could be a relationship. And those are things sometimes we toss our boundaries out the window and can again lead to that imbalance that can cause burnout. You think, you know, I remember having a conversation with a friend and she's like, you know, was a new mom and she's like, You're my first adult conversation in two days because she was so all in on her kids, or sometimes in a new relationship, you might not see your friends as much. You might, you know, put off other things because you put all your energy there. So recognizing how important your boundaries are for work-life balance, you know, when I talk about work-life balance, it's not about everything being equal. Like you said, that's not realistic. You've got jobs, you've got school, you've got kids, you've got friends, you've got things to do, you know, but it's about being able to have a harmony between them all in a way that works and flows best for you. And so when I talk about balance, like I said, it's not everything being equal, but it's how you adapt, pivot, have resilience, and then those boundaries. Boundaries are like my favorite B-word because they not only help protect your time and energy, but they give back to everybody else around you by knowing when you're available, by helping you to show up at your best. And you know, you know, you talked about doing it in in small micro moments, in blocks, 10-minute blocks. And so when I in when I help clients, when I do these corporate trainings, and you can read all about it in my book, Balance Breakthrough, I outline these three main pillars of how you're gonna start to implement this. And it involves looking at your mindset, your time planning, and then your self-care. And I'm not talking about fluffied things, you know, luxuries.

Boundaries Create Real Work Life Harmony

SPEAKER_01 6:06

A lot of times people just assume it's spa days and massages and getaways, which are great, but that's not sustainable on a day-to-day basis, you know, and you wouldn't like eat on Sunday and not think you're gonna be starving by Tuesday. You can't practice self-care once on the weekend and think you're good for the entire week. And so I teach very practical self-care strategies that you can implement in small micro moments, everything from how you eat, how you sleep, how you move, how you dress, how you decorate and organize your home, how you connect with others, how you think about money, as well as that traditional personal development like meditation, mindfulness, journaling, gratitude, those types of practices. And, you know, when we see these practices, they can be as small as one minute, 30 seconds, 10 minutes. And like you said, I have a free resource on my website called the Reclaim Your Time and 10 Minute Box Cheat Sheet that gives you over 20 ideas of not only how to carve out those 10 minutes, but how to spend them because you need to have a plan of how you're going to use that time, or else it's so easy to get sucked into so many other things. And so just recognizing, you know, the way they all synergistically work together. I love that.

SPEAKER_00 7:16

I love that. Um, because there those pockets of time are so valuable. Sometimes you just have 10 minutes, you know. One of the things that I like to to um, you know, talk about is I like to quote unquote race the coffee pot. Um, you know, so I I will put on a pot of coffee and I'm like, okay, how can I use the few minutes in between, you know, like while it's brewing and whatnot, like can I clean up the kitchen? Can I wipe down the counters? Can I just and then it takes just a set amount of time because like when you're neurodivergent, you know, like you can look at it at the dishes or you can look at that, you know, that post that you have to write, or you can look at whatever, and it kind of like swells up and it looks like you're like, oh my God, this is gonna take me, this is gonna take me years. You know, and like consciously, you know, it doesn't make sense, but somewhere in there, it just it becomes this overwhelming thing. And so when you set that 10-minute boundary, just like you were talking about the boundaries, right? Like our own self-boundaries,

The Three Pillars To Rebalance

SPEAKER_00 8:16

I give myself 10 minutes to work on this, you know, we can focus in on what's most important, just knock out the biggest thing. What can we do with these 10 minutes? Um, and it's it's measurable. Uh I'm out of here in 10 minutes. I don't have to, I don't have to stay, I don't have to, you know, like commit for an hour or a week. This is a 10-minute thing, and I can I can survive 10 minutes.

SPEAKER_01 8:38

Yeah. Yeah, even scale it down. I'd love to start people on a one-minute self-care practice, even where you set a reminder to go off on your phone and you might put that in for like four or five times a day. And then when it goes off, you just set a timer for one minute and you don't scroll on social media, you don't go do anything else. You just sit, you might focus on your breathing and do some box breathing, which is four seconds in, four second hold, four second exhale, another four second hold. You might do some shoulder shrugs, you might drink some water, you know, even just looking outside and doing some mindfulness practice, noticing your senses. Studies have shown that just that one minute starts to lower your cortisol levels, starts to lower your heart rate, your stress levels, as well as you get the dopamine hit of setting a goal and achieving it. So you look at you have that reminder going off five times a day, you know, have a five-minute self-care practice every single day, you know. And maybe at the end of one minute, you're like, you know what, I got two minutes. I'm gonna go walk to the mailbox and back, you know, and it's just these small micro moments. You look at, you know, our phones, we recharge them throughout our day. We constantly look at the battery level to make sure we're okay. And that's a lot of self-care, you know, it's not just about being called and zen, it's about being energized. It's about building your confidence, it's about the energy that you bring to everybody in the spaces around you. And so by putting in these little recharges throughout your day is what's going to help you stay in that place.

SPEAKER_00 10:02

Yeah, and those things really bring you into the moment. Like everything that you're talking about is just bringing you to the here and now. You're not, you know, reminiscing in the past and getting all sad. You're not, you know, like planning and and scheming for the future and getting all anxious. You're bringing everything back to I'm here, I'm now, I'm safe, I'm breathing, I'm looking outside, I'm enjoying this moment. Um, yeah, and and we can get so lost in in the, you know, in the well, what do I have to do in 30 minutes? Well, I have to pick up, you know, oh, I have something to do at two. I have to go pick someone up. So, oh, I, you know, and we get stuck in these little things. And so doing something as simple, and I I just say it like that because, you know, like you mentioned gratitude practice, and that was one of the things that really I anchored on to. And it took me a while because I would tell myself, this is too easy, it's too simple. Like, I I you know, like you when you learn like complicated math, and then somebody asks you to just do some addition,

One Minute Recharges That Actually Work

SPEAKER_00 11:06

and you're like, no, no, there's a trick. Like, what's you know, like what's going on here? This is too simple. Um, and so it's these tiny little things though, the ones that seem too simple to really, you know, like you're you're telling us to stop and think, just stop and think, but just breathe, just breathe, you know?

SPEAKER_01 11:24

Just breathe, yeah. Simple is gonna be the most sustainable when something is hard, that's where we can get a lot of those obstacles, you know, when it comes to how am I gonna fit this in, what am I gonna do? It takes too much time. The simple is gonna be the easiest to do on repeat, and consistency beats complicated every single time. And so just knowing that by doing these small, simple practices throughout your day, it is where you're gonna make have that impact. Even though, you know, as you start to do the things, then you'll kind of see how that mindset piece comes in because that's where some of the obstacles are. They're not real, they're just in your head. You know, I don't have time for this. People are gonna think I'm being lazy. You know, all those stories we tell ourselves, that's a lot of that mindset work and letting go of those limiting beliefs so that the actions you take actually have impact rather than, like you said, sitting there ruminating, thinking about what's next, worrying, all those kind of things by tying in your mindset, then with your time planning where we're prioritizing what needs to happen and blocking these micro moments and adding that is how they all flow together.

SPEAKER_00 13:15

I love that. And so you did mention gratitude. Talk to me a little bit more about that and how you established it as a practice, and then talk to me about you know the results. What did you see come from that? Like what flowers came from, you know, from that gardening effort, so to speak.

SPEAKER_01 13:32

Yeah, I love gratitude. It started, like I said, a simple little practice. I had this little journal next to my bed, and every night I would just write three to five things I was grateful for. And and it's it we put so much pressure on it has to be these big things, but by focusing on, you know, maybe the sun was out today. I live in the northeast, and so winters can be very dark and gray. Maybe someone held the door for me. Maybe I had my favorite banana smoothie, you know, being able to find those little moments

Mindset Traps That Block Self Care

SPEAKER_01 13:59

that made me smile, that brought me some joy, just those little moments start to stack on themselves because we realize, you know, they say where our focus is is where we tend to look. It actually, there's there's science behind that as well. It activates a part of our brain called the RAS, the reticular activating system. You ever you know, think you're gonna go car shopping, you're like, I'm gonna get a red minivan. And all of a sudden you start seeing red minivans everywhere. And it's not that there's more of them, it's just that it's turned on a part of your brain to actually start noticing them more often. And gratitude kind of works the same way. Once we intentionally start thinking about what was good today, what made me happy, what brought me joy, those little moments, you start noticing them everywhere. And they start just kind of popping up and stacking on themselves. And so it can be very easy to fall into a trap of, you know, having a great day, one thing goes wrong, and it's like you unpack and stay there in the whole day's shot. But with gratitude, it helps to give yourself that grace of being able to let those moments come in and out as well as see how many good things we really do have going on as well. And if bad things happen, you know, if you're having a hard time, a hard day, to be able to go back to that, to go back to those moments, to maybe even sit in those feelings again a little bit can help pull you out and build what I like to call mental fitness. It's you know, just the way we the same way we build our physical fitness, building our mental fitness, building our resilience through gratitude and other practices is a great way to help, when I said with that balance, you know, having that resilience, help you bounce back so that you can handle life's ups and downs and all the things that keep happening.

SPEAKER_00 15:44

Yes, I love that. I I wrote about that in my book, um, with the you know, with the cars and how you you start looking for them. And one of the things that I talk about all the time is how gratitude in your brain, it's not a muscle, but it kind of works like a muscle in that if you don't use it, it kind of, you know, it's there, but it doesn't work. Like if you don't use your legs, you know, like if someone is in

Gratitude Practice And Brain Science

SPEAKER_00 16:09

the hospital, they can't walk for a really long time, they try to walk, they're gonna have to relearn because the muscles, you know, they don't remember. They need to be able to carry that. But the only way to do that, the only way to strengthen those muscles again is to use them. And it hurts. Luckily when we're talking, yeah, and but luckily when we're talking about gratitude, the only thing we need to do to use it is start practicing gratitude. And so, like you said, it's not even about trying to feel grateful, it's about noticing and being like, what can I be grateful for in this moment and writing those things down, and then the feeling will come later, right? Like we're not trying to tell you to like, you know, try to go feel it. No, just notice. Um, because it starts changing your perspective, and then little by little, then the feelings will grow because that little area in your brain will get stronger and stronger as you use it, and then you know, amazing things happen. Amazing things really, really, really do happen. Um, and it sounds woo-woo, it really does, but there's so much science behind it. Um, you know, not just with like people that are, you know, have terminal illnesses um that have better outcomes because they are practicing gratitude because they have a you know an outlook of gratitude. Um, but like, like you said, like even bringing down blood pressure, um, you know, um healing faster, people can heal faster when they have wounds and things. And so the research on this, the medical stuff is amazing.

SPEAKER_01 17:35

Mind body connection, when you work on your mind, you have so many physical benefits as well.

SPEAKER_00 17:40

Yeah, yes, yes. That is amazing. So um, I love it. So you mentioned your book. Can you tell us a little bit more? Um tell us a little bit more about that.

SPEAKER_01 17:49

So it's called Balance Breakthrough, a practical guide for busy professionals to take charge of their work life and well-being. And I really I put everything I do in there. It's broken into two parts. So the first part, we're gonna talk about burnout, we're gonna talk about work-life balance, talk about mental fitness to really give you an idea of what these things look like, how to, you know, recognize if you have them, if you don't have them, and what's going on. And then the second part is everything in the exhausted to empowered formula. And it's really more of an actionable playbook than just a sit and read in a weekend kind of book. So, you know, it's broken into your mindset, your time planning, and your self-care. And I give you a digital, free digital workbook. I give you all the tools that I would use one-on-one coaching with a client to help you kind of do some self-assessment, do some self-reflection, as well as start picking some of those small actionable steps that you can start practicing right that day so that you can start building those small actions and small habits that build to create this new lifestyle.

SPEAKER_00 18:49

Yes, I love that. I love that so much.

SPEAKER_01 18:51

And it's just so my website, all those places.

SPEAKER_00 18:56

Oh, yeah, yeah. We'll talk about that in a second. Um, I was just gonna say it's just so the the the idea of small, doing, you know, three things that you're grateful for. Like you're not trying to list out a hundred. You're you're not trying to set aside an hour to meditate. We're talking about one minute to take some deep breaths, you know, and it's that that small, starting with those small pieces. Um, and I'm terrible with like time things, but I like to like habit stack with other things. So, you know, like when I grab my coffee, I grab some water, you know, when I do this, I'm, you know, I make sure I'm doing my gratitude practice. Like you said, you get up and you've got a little journal, you can write down the things you're grateful for. And so just, you know, just having like a set time to do it and then following through. And all of all of doing all of these things has the added benefit, the side effect, um, of also building your confidence, right? Because as you're doing all of these things, you're checking in with yourself. And so this is gonna affect so many other areas of your life. I love it so much. This is amazing.

SPEAKER_01 20:03

And you can do it in so many ways. You know, if you if you're not a type of person who likes to write or journal like that feels weird to you, use your phone. Here, Siri, take a note, you know, use your voice memos and those kind of things. There's so many different ways to put these practices in place, and so it's about finding the way that's gonna work best for you so that you stick with it, not what works best for me or for you, you know, but really finding how do you operate, how do you function and what's gonna be that way that helps you stick with it the most.

SPEAKER_00 20:34

I love it. And you know, one of my one of my clients, she um she she makes like her coloring pages. So she'll have a coloring page, and then as she's accomplishing each habit, she's filling in the coloring page. So she gives herself like something fun to do, um, you know, so she can keep track. So you don't even have to write things down, you don't have to say things, you don't even have to use words. Um, you could, you know, do some

Balance Breakthrough Book And Tools

SPEAKER_00 20:58

coloring pages and attach that to your gratitude practice. And like every leaf is, you know, you think, oh, I'm grateful for this, or you know, you attach it, maybe write it underneath and then color over it. And so you can get really, really creative with uh with a gratitude practice and with all these great habits that you're talking about here today.

SPEAKER_01 21:15

Yeah, like I said, there's so many different ways to implement them, you know, even as simple as how you get dressed each day. You know, that's the first thing that we see every time we look in the mirror. That's the first thing people see when we walk in the room. And you know you're feeling more confident when you're wearing maybe a certain color or certain style and things like that. And so dressing in a way, it's it's you know, not hard. It doesn't take a lot of effort necessarily to, you know, just be intentional with the clothes you put on, but it has a big impact, like you said, in that confidence in your energy that you bring to the room. Sometimes if you're wearing something maybe that's uncomfortable or doesn't fit right, you're gonna shrink small. You're gonna be constantly adjusting and pulling and those kind of things. And so just even how you dress changes your energy and how you show up and how you bring that to everybody else. You know, how you think about money, people don't realize, again, that money's energy a lot of times. And if you can spend $500, but if you're spending it on a car repair versus you're spending it on a trip, you know you're gonna feel different about that money going out. And so just looking at how are you thinking about money when you spend it and recognizing that all these things flow together. I don't know about you, but if I'm stressed about money, I might not sleep as great. If I don't sleep as great, I'm gonna crave carbs the next day and not eat as great. I might not be as happy to be around people, I might be a little cranky, I might not be not motivated to move. And so to see how these areas, when you focus on even taking care of one area, has positive benefits then in these other areas of how they kind of work together.

SPEAKER_00 22:50

Yes. Um, yeah, it's all connected, right? Um and you're right, it it kind of like a Like a domino effect, how you know something happens, and then we might not even notice, right? We might, it might have been two days ago, and now we're like, why am I so irritated? And it's because it's been trailing along, and it's maybe you haven't even um, you know, those are the things kind of if you don't check in with yourself, like we've been talking about today, that can kind of go, you know, it's like a little boil, and it's like it's just growing and being gross, and you're like, Oh, why am I so irritated? It's that you gotta like pay attention to it and you know, get it out. Um, for a gross example, sorry about that. Um, but yeah, it's it we we gotta get it out. And so I think it's you know, like it is gross, you know, and so we should think of it as gross and and it's a priority to get it out. Um now you did mention the

Make Habits Fit Your Real Life

SPEAKER_00 23:43

freebie, and you said that there was a bunch of different ways that we could implement all of these tiny um habits that we're talking about so we can avoid burnout, so we don't have to burn out before we take a look at these things. Um, so can you mention a little just a little bit more about that and where we can find it?

SPEAKER_01 24:00

Yep, it's on my website, bestielife.com. You go to my resources, there's this freebie as well as a ton of other ones. This one is called the Reclaim Your Time and 10 Minute Blocks Cheat Sheet. Um, it has 20 ideas, like I said, of how to block out 10 minutes for yourself, whether you're at work or with kids, is things like that, as well as 10 minutes of how to spend it. And people always assume self-care means you have to do it alone, you have to do it in isolation, it has to be quiet. But these are activities you can do with other people as well. It can be loud, it can be laughter, you can do these practices with your kids. Like I said, my journey started when my kids were really young, they're in their 20s now. And we talked about the impact that it had, not only them seeing me do these practices, but a lot of times they did do them with me. And now, you know, they're able to manage their stress a specific way, handle things, cope with things in a different way because of the things that I did more than I said, kids always do what you do and not what you say. And so to recognize we're not only doing this for ourselves, but we're modeling for the people around us how to treat us and how they need to treat themselves. And so with these practices, you can do them with your kids, you can do them with your friends, and to know these aren't just for you and you alone.

SPEAKER_00 25:13

That is amazing. And you know what? It's so true. Um, you know, because gratitude is the foundation of everything I do. And that's one thing I've noticed is if we're like in a stressful moment and things are, you know, kind of getting snippy, people are hungry. One of the ways that we kind of stop everything is like, all right, tell me three things you're grateful for. Um, and so I mentioned in my book, bring kids. I can only imagine the amazing thing kids would notice, and they'd

Energy Ripples Through Sleep Food Money

SPEAKER_00 25:38

be like, I was grateful for the grasshopper that followed us in the park today. Like, you never know what they notice. And so I think it'd be super fun to bring him in and just make it a game, right? And like how much, like, how amazing is it to have that habit instilled in you? Like as a little kid, like you know, like something I wish my parents had done with me is get me in the habit of every day looking for what am I grateful for today. So it could be a lot of fun, like you said, and I can't wait to look at the activities because I'm definitely gonna check that out for myself. Um, and how do we stay in touch with you? How do we follow you on social media?

SPEAKER_01 26:11

Absolutely. So I'm on Instagram, LinkedIn, Facebook, Pinterest, um, best D life, as well as my website. Shoot me an email. I'd love to have a conversation, see what's working for you, see how I can help support you in starting these small micro practices for yourself, as well as just always remember to give yourself race through all this. I think a lot of times we don't appreciate that progress over perfection. So I'm here to help support you on that journey.

SPEAKER_00 26:39

Yes, I love it so much. Um, one of my friends says, you know, celebrate filling your cup with water, not the fact that you're drinking it. Like just the fact that you filled your cup with water, that's worth celebrating. So, like every tiny little step, give yourself credit for that. And I love that so much. Um, and then final tip.

unknown 26:58

Yeah.

SPEAKER_00 26:59

Final tip. Yeah.

SPEAKER_01 27:01

Any other final tips before we sign up? Um, like

Free Cheat Sheet And Final Grace

SPEAKER_01 27:03

I said, just that grace. A lot of times we go into this, we come at it with like we have to overhaul our entire life. Give yourself the grace and be kind, just like you would, you know, talk to a friend. Try and remember to talk to yourself that same way. Because unfortunately, you talk to yourself more than you talk to anybody else in the whole entire world. And yet we're never as kind as we are to everybody else. So be kind to yourself, give yourself grace. And even if you start and you mess up a little bit, it's okay to just start again and start again and start again.

SPEAKER_00 27:36

I love that so much. Well, thank you so much for being us with us here today, Daniela. And as you guys know, all the links will be available down in the show notes. And we will catch you guys next time on the next episode of Overcome Yourself the podcast. Bye. Thanks, Nicole. Bye.