I Have ADHD Podcast

Today on the show I have superstar psychologist Dr. Russell Ramsay on to explain what CBT is and how it can be adapted and helpful for ADHDers. Tune in to hear us chat about procrastivity, self-trust, and why Philly sports teams cause both of us extreme heartache.Dr. J. Russell (“Russ”) Ramsay is co-founder and co-director of the University of Pennsylvania’s Adult ADHD Treatment and Research Program and an associate professor of clinical psychology in the department of psychiatry in the Perelman School of Medicine at the University of Pennsylvania. He's the author of several books, including Rethinking Adult ADHD: Helping Clients Turn Intentions Into Actions. Resources:PSYPACTVisit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

More of your questions answered! As an ADHD expert, certified coach to hundreds of adults with ADHD, and an ADHDer myself, I am uniquely positioned to bring expertise, understanding, and relatability to all of your burning questions about ADHD. LET'S GO!Visit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

As an ADHD expert, certified coach to hundreds of adults with ADHD, and an ADHDer myself, I am uniquely positioned to bring expertise, understanding, and relatability to all of your burning questions about ADHD. Today I'm answering all kinds of questions from my Instagram friends about ADHD and it's going to be FUN!Visit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Let's learn about our attention from a neuroscientist, shall we? Amishi Jha, Ph.D, is here to discuss her new book, Peak Mind, in which she explains what attention is, the types of attention, and what happens when we pay attention to our attention. SPOILER ALERT: Attention is trainable. Yes, research conducted by Dr. Jha and her colleagues proves that even adults with ADHD see improvements in their attention when they implement Dr. Jha's mindfulness training techniques. Listen to find out more. Visit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcast See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What 2 things do an attorney, a solopreneur, and an architect have in common? 1. They all have human brains 2. They all have ADHD. If you have a human brain and you have ADHD, you're going to get SO MUCH out of this coaching session that I have with 3 of my clients. Tune in for life-changing ADHD coaching and support to start your year off right.Visit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Because of our deficient frontal lobes, planning, prioritizing, and following through are very difficult for ADHDers. This makes setting and achieving goals HARD! Today, I will walk you through a fun exercise to plan out what might be possible for you in 2022 and give you a simple action plan to make it happen. Visit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

ADHDers aren't great at reflection, which often leads us to staying stuck. In this episode, I walk you through a practice of evaluating your year so that you can move forward and create the life that you want! I also spill the tea about what's happened in MY life in 2021. Tune in for an all-around great time. Visit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

If ADHD isn't your superpower (it isn't), then what is? Today Kristen walks you through an exercise to determine what your true gift, superpower, and awesomeness is. Tune in for the most encouraging episode of the entire year!Visit www.ihaveadhd.com for more resources!Hang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Welp...this episode is either going to make you feel super validated and pumped-up orrrrrrrr super triggered. What we're chatting about today is my OPINION, and I acknowledge that not everyone thinks the same way that I do. I encourage you to listen and see what YOU think: Is ADHD a superpower? A gift? Or, "awesome"? Hear me explain why I think this way of speaking about ADHD has the potential to do more harm than good. I promise we end on a really happy, loving, and validating note, so listen to the end, my friends! Visit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

[Trigger Warning: Fat phobia, anti-fat bias, Thanksgiving, obesity, medical bias toward plus-sized people. Please save this episode for a time when you feel emotionally able to interact with these ideas]Gather 'round the table, my friends, we're going to have a chat about being plus sized and ADHD, and the specific challenges that plus sized people face when seeking to obtain ADHD diagnosis and treatment. Please be gentle with me and with yourself as you listen to this conversation that I have with my dear client, Sarah.Resources:Health at Every SizeIntuitive Eating Body Positive Power by Megan Jayne Crabbe See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today I'm interviewing my team and giving you a behind the scenes look at what it's like to work with a crazy ADHD brain. I am a firm believer that if we have the ability to hire out our frontal lobe, we SHOULD! This episode will help you to let go of some of that control, be willing to feel vulnerable, and get the help that you deserve.Want to work with MY team? Reach out to Selena @selenanjegovanvirtualsolutions or visit www.selenanjegovan.com and Felicia (for coaching!) @feliciaannabroccoloVisit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today's episode is a compilation of funny ADHD stories sent in from listeners around the world - from leaving the car running to booking a flight to the wrong country, ADHD never disappoints....it always keeps interesting! Sit back, relax, and enjoy these hilarious and relatable stories! Visit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today we're going to dive deep into a question that I get asked a lot: "Should I tell people that I have ADHD?" The truth is, only you can decide...and I am here to help you make a decision that feels aligned with who you are and what you want. Visit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

There's a reason why you want to stay up later (and then wake up later) than all of the neuro-typicals in your life, and it's not because you're lazy. Turns out, about 75% of ADHDers studied report symptoms in line with Delayed Sleep Phase Syndrome. Tune in to learn more!Attention Deficit Hyperactivity Disorder and Delayed Sleep Phase Syndrome May Be LinkedVisit www.ihaveadhd.com for more resourcesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Every ADHDer wants to learn the skill of overcoming procrastination. In this episode I give you my top 4 tips on how to stop procrastinating and get sh*t done. Visit www.ihaveadhd.com for more resources.Hang out with me on Instagram @i.have.adhd.podcast See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Are you massively creative and feel like the ideas just never stop coming? How in the world do you constrain and choose one thing to focus on? This episode is a conversation I have with my client Lindsay Eagar who's a critically-acclaimed author with no shortage of ideas! We chat about all the things and I know you're going to love it! You can find more information about Lindsay and her books at www.lindsayeagarbooks.comYou can also finder her on Twitter @lindsaymccallVisit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

You know that thing we do where we have to spend at least an hour doing nothing...essentially "wasting time" before we get into our work for the day? Yeah, I recorded a whole episode on this topic! This episode is for those of you who need a ton of warmup and prep-time before actually getting anything done. I have good news for you: YOU'RE NORMAL....and I know you're going to love this episode!Visit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How is it possible that it's taken me 126 episodes to record one on time management? This episode is deep - we talk about the REAL reasons we can't manage our time, and what we can do about it. Visit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

If you have trouble slowing down and shutting your brain off, this episode is for you! I'll dive into why we resist rest and how we can begin to overcome this tendency.Visit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Self-sabotage is a (normal) human behavior pattern that undermines our success and thwarts forward motion. In this episode, we dive DEEP into why we sabotage ourselves and how we can interrupt this self-defeating pattern. Hang out with me on Instagram @i.have.adhd.podcastVisit www.ihaveadhd.com for more resources See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today's episode is a behind the scenes look at Kristen Carder’s journey. I've changed A LOT in the last 3 years and I'm sharing the specifics of who I used to be and who I am now. Hang out with me on Instagram @i.have.adhd.podcastVisit www.ihaveadhd.com for more resourcesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

[TRIGGER WARNING: I discuss current world events on this podcast and invite you to feel negative emotion with me] In the last 2 weeks, some very heavy and concerning world events have taken place. With so much suffering happening right now, I wanted to record an episode for you that acknowledges our collective pain and gives you some strategies on how to cope so that you can be an informed and caring human without being totally distracted and non-functional. I am sending you so much love!Visit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today’s episode is for senior adults who have been diagnosed or are considering seeking a diagnosis for ADHD. Is it worth it? Should you bother seeking treatment? Listen as I chat with my client Jane who was diagnosed at 52 and is experiencing all kinds of relief.Hang out with me on Instagram @i.have.adhd.podcastVisit www.ihaveadhd.com for more resourcesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dr. Russell Barkley joins me on today's episode to discuss the different types of ADHD medications and what he sees as THE BEST treatment plan for adult ADHD. Visit www.ihaveadhd.com/symptoms to get the freebie mentioned in today's episode. Hang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dr. Russell Barkley is THE authority on adult ADHD and he is here with us today to chat about all the things. Do not miss this! Visit www.ihaveadhd.com for more resourcesHang out with me on Instagram @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The adhd penalty is the self-inflicted punishment that we feel obligated to inflict upon ourselves because of our adhd shortcomings. This penalty ALWAYS ends up making our lives harder, and in many ways exacerbating our symptoms even further. It’s a vicious cycle that many of you are on, and I hope that my words today inspire you to hop off this self-defeating hamster wheel. www.ihaveadhd.com for more resourcesHang out with me on Instagram: @i.have.adhd.podcastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

If I add "gross, I know" to the title, does it make this episode more palatable to you?! Today I talk to my client Sacha about his journey going SLOWLY on his self-development work. Of course we ADHDers prefer to go fast, but what if that impatience actually doesn't serve us? Today we're going to inspire you to slow down and look for little wins along the way!Hang out with me on Instagram @i.have.adhd.podcastwww.ihaveadhd.com for more resourcesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today’s episode is for those of you who question your diagnosis. My client, Emma Strong shares her journey of getting diagnosed and then questioning whether or not she “deserved” support…this is deep work! I know you are going to be so encouraged by this conversation. Visit www.ihaveadhd.com for more resourcesHang out with me on Instagram here! See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

BUCKLE UP!!If you are someone whose family didn't understand or validate your ADHD, you are going to LOVE this conversation. And especially, if you are in Latin America and/or have a lot of Latin influences in your life, this episode is going to speak directly to your heart!Please enjoy this conversation with my very lovely client, Fernanda Gamboa.Reach out to Fernanda here: @Especial-Mente2.0 on instagram https://www.especialmente.org/Hang out with me on Instagram @i.have.adhd.podcastVisit www.ihaveadhd.com for more resourcesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We've discussed that it's POSSIBLE to be inconsistent and successful, and this episode is all about howwwwww to do it. Entrepreneurs, sign up for my course The Inconsistent Entrepreneur at www.ihaveadhd.com.com/course Click here to hang out with me on Instagram.www.ihaveadhd.com for more adult ADHD resources.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

You do not have to be consistent in order to be successful. You do not have to be consistent in order to be successful. You do not have to be consistent in order to be successful. You do not have to be consistent in order to be successful. You do not have to be consistent in order to be successful.www.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Sign up for my 5-day training at www.ihaveadhd.com/courseCalling all entrepreneurs! You don't have to be consistent in order to be a success in your biz. Join me for a 5-day training July 12-16 where I will teach you how to be a successful entrepreneur with an inconsistent, un-disciplined ADHD brain. www.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Most adults with ADHD often identify as time-wasters. I’m going to walk you through why this is super counter-intuitive and why we should NEVER believe that wasting time is even possible. This episode is short and sweet and packs a big punch.www.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

If the thought of being nice to yourself makes you want to barf, I get it...but I've learned that it's one of the key factors in making any kind of sustainable progress. In today's episode I discuss this topic with my dear client and self-kindness guru, Pete Sibley. Find Pete on Instagram @selfkindnesswithpete or his website https://www.petesibley.com/www.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

I've got the secret to being productive and I'm giving it to you today! In this episode I discuss the number one reason why you're not productive...and to be honest, I think it might surprise you. www.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode, my client Taucha gives us the scoop on her transition from a career in speech pathology to becoming a yoga teacher. Hang out with us as we chat about all things ADHD, career, and yoga! Visit @adhd.yoga on Instagram www.adhdyoga.ca www.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Easily swayed by others? Don't feel steadfast in making decisions? Your ethics and values are at the core of establishing an internal authority. Tune in as I lead you through my process of establishing these for myself and help you to establish your own! www.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

ADHD is not just for White people! On today's episode I interview my client Jennifer who is half white and half Native Canadian. Her perspective is so beautiful and SO important. We talk about ignorance, intergenerational trauma, ADHD scaffolding, and true healing. Connect with Ada Sewell: https://www.adasewell.com/hello/ or @coachadasewell www.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Do you struggle to manage your impulsivity in order to follow your calendar? Do you feelings of fear and shame ever hold you back from doing what you need to do? Do you struggle to believe that you've done enough so that you can relax? Do you have trouble accepting yourself and your ADHD? Well then today's episode is for YOU! www.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Do you struggle to identify and meet your own needs? Do you struggle to self-validate? Do you melt when someone disapproves of you or a decision you make? On today's episode, we're talking about how to establish an internal knowing so that you can be empowered, grounded, and live to your fullest potential. www.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

At some point, every adult with ADHD has to wrestle with this question: Am I just making an excuse? So it's high time we have a heart to heart about the difference between an excuse and an explanation. Buckle up, friends, this is a good one! www.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This interview is in the series of interviews I did with my BIPOC clients on the theme that 'ADHD is not just for white people.' Today I have a conversation with my client Gabriela, whom I’ve come to absolutely adore over the last almost year and a half that she’s been in Focused. Tune in to hear about identity, racial identity, ADHD identity, and learning to stop fighting against what makes you unique. To reach out to Rene Brooks: https://blackgirllostkeys.com/ @blackgirllostkeysTo reach out to Gabriela Taylor on Instagram: @gabrielabtaylorwww.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Most people downplay ADHD in adults. Isn't it a childhood disorder? I thought it was just for boys? What's the big deal? Call your aunties and your grandpas, let's chat about why we should all be taking this neurodevelopmental disorder seriously! Research Studies:Why the Diagnosis of Attention Deficit Hyperactivity Disorder MattersADHD May Reduce Life Expectancy by As Much As 13 Yearswww.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

When I was diagnosed, my doc said, "Yep, you have ADHD. Here's some Concerta!" Maybe your experience was similar to mine. This episode is a deep dive into all the things I wish I knew about ADHD 20 years ago. www.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

SO. You think you might have ADHD and you're not sure what TF to do. Yeah, I get it. Here are 5 easy, actionable steps to take. If you want the printable symptoms list that I mention in the episode, here it is: https://ihaveadhd.com/adult-adhd-symptoms/www.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

If you're wondering what Adult ADHD looks like, this is your episode. I quickly break down the main symptoms of adult ADHD and how those symptoms might manifest in your life. For a printable of the symptoms, visit my website https://ihaveadhd.com/adult-adhd-symptoms/ Notable Sources: Taking Charge of Adult ADHD (Barkley), More Attention, Less Deficit (Tuckman), Rethinking Adult ADHD (Ramsay). www.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

3 days ago I made what I considered to be a huge mistake. Today I'm sharing all of the juicy details with you in an effort to NORMALIZE our flaws. Enjoy! www.ihaveadhd.com/focused to take advantage of the Double Book Bonus. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

It can be very hard for ADHDers to make and keep friends. Why? And what can we do about it? On today's episode I have my ADHD BFF Verity Garvey here to chat with me about ALL the friendship things: Why making friends was hard for us when we were kids, and how we are navigating friendships now as adults. Most importantly, we discuss self-acceptance and the significance of knowing what you bring to the table in a friendship.Check out Verity on Instagram here!www.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

It's hard to have ADHD. We are so often misunderstood and rejected by our peer groups. Dr. Ned Hallowell says that fellowship is the safest and most effective drug that we have. If you don't have a group of like-minded ADHD adults, I hope by the end of this episode you will be inspired to find one.Dr. Ned Hallowell's Book: Delivered from Distraction: Getting the Most out of Life with Attention Deficit DisorderResearch Study: The Importance of Social Contextual Factors in Peer Relationships of Children with ADHDCommunity Groups:Adda Virtual Support GroupsChadd's Adult ADHD Community Support ForumADDitude - ADHD Support Group | Facebookwww.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Scaffolding is a system, structure, or framework of SUPPORT. Dr. Russell Barkley says that humans of ADHD must have a scaffolding of support around them if they're going to succeed, and I agree with him 100%. In this episode you'll learn what a scaffolding is, why we resist it, and how it can help us get the results we've always wanted.www.ihaveadhd.com for more adult ADHD resources.Click here to hang out with me on Instagram.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.