Today I will diving in deep with mental health tips for men. If you’re a man, or you know a man, perhaps your brother, friend, son or uncle, who you know needs support, please encourage them to talk to someone they can trust. Whether that…
Month: June 2021
Today I will diving deep into the subject of how to let go of anger and resentment. I’ve been there, you know that feeling in your chest just won’t go away, and it’s starting to slowly eat you up each day. Anger, sadness, rage, anxiety,…
Today I will diving into ways to practice self-love.
Practising self-love can be a challenge, especially at a time when you may feel low due to circumstances surrounding you.
There is never a better time than right now to start putting yourself first and taking care efficiently.
Practising self-love isn’t narcissistic nor is it being self-centred, it’s about being in touch with ourselves and treating ourselves with respect, love and dignity.
The reason why we practice self-love is to allow ourselves to believe in our true potential and to achieve goals. It’s all about pushing boundaries, exceeding our own expectations and increasing our self-esteem.
We often turn to temporary fixes such as jumping into relationships, online shopping, maybe even alcohol or drugs. However, without doing the inner-work, such problems cannot be fixed.
Here are some ways in which you can learn to love yourself. Believe me, it will not be an easy journey but you certainly won’t regret it.
Self-love can take years, so be patient, enjoy the journey and trust the process – no one deserves your love more than you do.
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What is Self-Love?
Self-love is a hot topic right now, especially on social media. It’s something that can be difficult to understand, and most people only have a vague idea of what it is.
A few years ago, I thought self-love was taking bubble baths and treating yourself to shopping, which are great, but they cost money and time.
I now understand that I was totally wrong!
Self-love is something that is unique to each person. The definition of self-love is “regard for one’s own well-being and happiness.”
To me, that means simply being aware of how you’re feeling and hat makes you feel better. And no two people are the exact same when it comes to what makes them happy.
I would like to point out that every single person deserves love and has the potential to be more than they know.
No matter what your circumstances are, no one can take that away from you or make you think you’re not worth loving.
For those of you in situations that make you feel worthless, please keep reading. Self-love is a tool that can help you change your mindset regardless of what’s happening around you.
Why is Self-Love Important?
Every single day we are bombarded with stress and responsibilities. The opinions of others ring in our ears and we rarely have time to just sit and think.
We look in the mirror and don’t like what we see. This is why self-love is so important.
You are the only person that’s with you all day. You know all of your thoughts and feelings. Since this is the case, you ultimately influence yourself more than anything in your environment. That should tell you how important it is to treat yourself well!
If there was someone in your life that constantly treated you poorly by saying you’re not good enough, good looking enough, or worth fighting for, you would hopefully kick that person out of your life! So, don’t treat yourself that way.
Self-love is essentially making yourself your own biggest fan. This is a role that no one else can fill (although it’s certainly wonderful to have family and friends that support you).
The truth is that even if everyone else is rooting for you, it will be incredibly hard to succeed if you don’t believe in yourself.
18 Ways to Practice Self-Love – Ultimate Guide!
Having an attitude of gratitude is a fabulous way to practice self-love! Many people keep a gratitude journal, which is amazing.
They will be able to look back on their lives with a sense of positivity and hope for the future because they took the time to record the things that truly matter.
For our purposes, I want to focus on the part of gratitude that doesn’t take any time at all to do. The habit that gratitude should replace is complaining. Complaining is focusing on all of the negative things going on in your life. When you complain, you essentially disregard all of the good things happening around you.
Being grateful might be harder at first, because complaining is something that’s ingrained into our day-to-day lives, but the benefits are worth it.
To practice self-love, try to think about your personal attributes that you’re grateful for.
Create self-love affirmations
You may have already come up with some affirmations to boost your confidence, but you can also come up with some additional affirmations to enhance your self-love. Follow these guidelines to create effective self-love affirmations.
Write your affirmation in the present tense. Focus on accepting yourself for who you are, right here and now. Show yourself love in your current state.
Use a first-person perspective. Don’t write statements about yourself as if you were someone else; write them from your own point of view. Here are a few good examples of self-love affirmations:
I am a good person.
I am worthy of love and respect.
I accept and love myself exactly as I am.
Repeat your affirmations at least once a day. It can be helpful to set a time of day for your affirmations to make sure you always remember to do them.
Many people repeat their affirmations in the morning to get a boost of self-love for the rest of their day.
If at any point you feel yourself lagging in self-love during the day, go ahead and repeat them again. Don’t worry about overdoing it – you’re in no danger of developing too much self-love.
Mindfulness is an awareness of what you are sensing and feeling in the moment without judgment. Mindfulness tries to steer you from the past or future by focusing on the present.
Some ways to practice mindfulness are:
- Count your breaths or breathe deeply
- Grounding exercises
- Pay attention to your five senses like what you smell, hear, or touch.
In a large 2015 review, researchers found mindfulness-based interventions increased participant’s self-esteem massively.
Yes, I’m talking about sleep but resting is not just about your sleep schedule. It is about how you spend your free time or how you relieve stress after a busy day.
7-9 hours sleep is the optimum amount to aim for. Try to keep a consistent sleep schedule because rest is an essential part of practising self-love.
Other ways to rest are to focus on activities that you find relaxing. For me this usually means reading personal development books. Audio books are a great alternative if you’re not a big reader. As well as helping you relax, reading is a great way to expand your knowledge.
Yoga is a great way to relieve stress after a busy day and encourage your body to relax. I don’t go to any yoga classes; I simply practice from the comfort of my own home using Yoga with Adriene on YouTube.
All of their videos are easy to understand and she has videos for every single thing imaginable.
Do you talk to yourself like a friend or an enemy? You have to live with yourself every single day, so try your best to make your thoughts on who you are positive.
Instead of constant negative self-talk on how you need to change, appreciate who you are right now in this moment.
Feed yourself with compliments instead of waiting for them from others. Tell yourself that you’re beautiful and be proud for accomplishing whatever it is your achieving in life.
On the days when you don’t feel your best, practice self-compassion. How you speak to yourself determines a lot with your mindset.
Put yourself first
Start every morning with a ritual to honour your yourself. Maybe it’s meditating, maybe it’s 30 minutes of daily exercise, or maybe it’s simply reading a book in bed for 20 minutes with a cup of tea.
Whatever it is that soothes your soul, make it your priority. Do it every day before you tackle the demands of the world around you.
Allow yourself to come first.
Learn how to take a compliment
When someone gives you a compliment, practice simply saying “thank you.” Don’t add caveats, don’t self-deprecate, don’t deflect by pointing out why someone else should get all the credit. Just say thank you.
Allow yourself to completely own the compliment (as awkward as that may feel at first). Know that you deserve it.
This can be a tough one to conquer, but learning to move on from past regrets and accepting that you were the best possible you at that moment is a key step to self-acceptance.
Indeed, even if we’ve become pretty good about being able to forgive others, self-forgiveness seems to be much more difficult.
So, in order to forgive ourselves, we first need to admit to ourselves that we made a mistake. Take ownership and acknowledge your error – then, try to retain what you learned from the event but release everything else.
Try to appreciate those missteps for what they actually are: a stepping stone on your life path. Also, remind yourself that mistakes and failures are part of being human. In fact, it’s how we learn and grow.
This self-love workbook is excellent: The Self-Love Workbook: A Life-Changing Guide to Boost Self-Esteem, Recognize Your Worth and Find Genuine Happiness
Remove toxic people from your life
A toxic person can limit your ability to foster self-love. While you can achieve self-love on your own, it’s easier when the people around you provide positive affirmations and respect.
Attributes of a toxic person may include:
- Being resistant to or fearful of your growth
- Only having negative things to say
- Disregarding your opinions
- Ignoring boundaries you set
- Leaving you exhausted after time spent together
After talking to someone, ask yourself, “Do I feel better or worse than I did before the conversation began?”
Create a self-care routine
I start my day a certain way to help me set the tone for how I’m going to spend my day.
My night time routine helps me let go of what may or may not have happened during the day, and wake up fresh for the following morning.
I also have a toolbox of things that I do when I feel my self-care battery running low. I like to refer back to these things to recharge myself.
Meditate for self-awareness
Becoming self-aware is a key skill in life, a gift that allows you to identify your self-destructive patterns of thought and behaviour, and find more peace and balance in life.
Meditation, although frustrating and seemingly meaningless at first, is a silently powerful practice with endless benefits.
Aim for 10-15 minutes each morning first thing (or whenever you have time!). It’s worth it!
Assess what you are willing and not willing to accept. Setting limits and following through on them will encourage your self-esteem.
How will you let others speak to you? Set an emotional boundary of not allowing others to speak in a derogatory manner to you.
Do not let negative opinions from others affect how you think of yourself. When someone blames their mistakes and ill-mannered actions on you, do not take responsibility for it.
How will you spend your time? There’s no reason to waste time being in uncomfortable situations.
Set a boundary of prioritising leisure time with yourself, and if with others, be sure you genuinely want to. Say no to what drains your energy.
Work with a therapist or coach
You don’t have to learn how to practice self-love alone. It can be hard to unlearn harmful practices or retrain our thinking, especially if we didn’t grow up in a household where self-love was practiced or encouraged.
A therapist will work with you to set realistic expectations, challenge yourself, and make healthy choices.
The more self-love you have, the better prepared you will be for connecting with others, achieving your goals, and living your values.
While loving ourselves can help us attract people and opportunities that contribute to our mental health and wellbeing, the most important outcome is still that relationship that means the most: the one we have with ourselves.
Explore your spirituality
Faith is the foundation for self-love, no matter what you believe. Believing in something opens up your soul to the beauty of belief and trust.
It will build your intuition and help you make decisions based on your gut. When you explore your spirituality, it will also take you on a journey to learning things about yourself.
Those new thoughts, feelings, passions, and raw emotions will make you appreciate yourself for being authentically you.
Stop comparing yourself to others
Thanks to social media, it’s far too easy to see an idealized version of other people’s lives and accomplishments. Comparing yourself to a person’s curated online presence can be detrimental to self-love.
In a 2018 study, researchers found students who used social media to compare themselves and seek positive feedback from peers were more likely to experience symptoms of depression and excessively seek reassurance offline.
Learn to trust your intuition
Our unconscious minds are oceans of wisdom, understanding, and insight. Intuition, that mysterious inner guide we all have, is a manifestation of this vast untapped world within us.
Learning to trust your intuition will help you to live a life true to yourself and your deepest needs.
Whether it’s your car, your closet or your bedroom, it’s time to declutter.
We often overlook the fact that clutter is actually a form of mental and physical constraint.
There is a sense of harmony that comes from things being neat and orderly and this has psychological benefits.
You don’t have to be an “OCD” type all the time, but the mere act of cleaning and decluttering is extremely calming and liberating.
A lack of cleanliness and organisation often leads to elevated stress and depression.
It also suggests low self-worth as your outer world is a reflection of your inner world.
You’ve most likely heard the saying: out with the old, in with the new.
Make space for new opportunities to flow into your life by releasing items that keep you tied to the past and see if it doesn’t have a positive effect on your happiness.
Take a walk or jog outside
Writers, creators, thinkers, and health enthusiasts alike have all commented on the simple power and beauty of exercise.
Not only does walking (or jogging if you’re up to it) clear the mind, but it also refreshes the Soul – and that’s not mentioning the numerous health benefits.
Commit to going for a walk outside for even just 10 minutes a day. You’ll soon notice the difference on nearly every level of your being!
Walking is a wonderfully straight-forward self-love practice.
18 Ways to Practice Self-Love – Final thought
Self-love is a lifelong journey with ups and downs. You can practice and develop self-love on your own or with the help of a mental health professional.
Loving yourself means listening to your needs, questioning negative thoughts, and removing people from your life who bring you down.
What are you tips for practicing self-love?
I would love to hear your thoughts on what you are doing to change your life in the coming days and years!
If you have any questions please reach out to me via email@example.com. I would love to hear from you!
I really hope you found inspiration in this article.
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Today I will talking you through ways to improve your motivation.
When reaching for a big goal, self-motivation plays a key role. But making a change in your life requires persistence, and many of us find it difficult to stay motivated over time.
When setting out to achieve a long-term goal, whether it’s to get healthy, make a midlife career change, or realise a personal dream, the beginning is easy. You’re full of vitality and determination to face the challenge.
However, many of our most precious goals don’t happen quickly. It takes hard work, persistence, and discipline to change your life.
When results don’t come as quickly as you expect, or when nothing goes right, it’s natural to feel frustrated and have difficulty staying motivated.
Exploring how to find motivation will provide the tools to overcome dips, develop mental toughness, improve your focus on your goals, and keep you on a steady path toward success.
So, let’s begin!
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What Is self-motivation?
In order to find motivation, we first need to understand what we’re really talking about.
Motivation is simply the force driving your behaviour. It’s the why behind everything you do, and the reason you might take up a cause, commit to an action, or work toward a goal. Everything we do is motivated by some combination of conscious and unconscious need or desire.
When we talk about self-motivation, we are going beyond basic motives. What we really mean is the ability to follow through on making a positive change in life — without giving up. Self-motivation requires that you believe in yourself, stay inspired, and keep going despite setbacks.
In other words, we are talking about grit.
Psychologist Angela Duckworth studied the characteristics of high achievers and discovered that passion and perseverance are the key drivers of long-term success. Grit takes you farther than the initial motive behind your goal, after the buzz of excitement wears off. Grit takes you all the way to the finish line.
So, how can we learn to harness these qualities and develop the self-motivation to succeed?
What drives motivation?
Although self-motivation requires a long-term view, it’s important to look at what is motivating you to seek change.
The clearer you are on why, the easier it will be to stay focused on the work you’re doing, and to create the life you want.
Sometimes motives can hide in plain sight, hidden within the subconscious, telling us deep down inside that something needs to change.
Desires can evolve, sometimes in a flash of inspiration, and sometimes through self-discovery over time.
You’ll have an easier time staying motivated by recognising the motives behind your goals.
Becoming aware of these motives, and their source, improves self-awareness while also keeping you on track toward goals that truly matter to you.
Ways to Improve your Motivation – Ultimate Guide!
Change isn’t easy for anyone. Finding self-motivation requires long-term commitment, courage, and perseverance. But that doesn’t mean it’s impossible.
It simply means you have to find ways to give yourself a boost when you need it, and avoid giving up when you hit a dip.
Here are the best ways to stay motivated, no matter how much you feel like giving up:
Urgh. Don’t you just hate this advice?
Still, there’s a reason we’ve all heard it a million times: it can work wonders.
You don’t always need to reason with your emotions or rationalize why you need to do something. You can deal with those negative feelings later on, at the right time. Instead, try setting aside all of the negative emotions and simply START.
As the famous writer Mark Twain once said: “The secret of getting ahead is getting started.”
Break tasks down into small steps
Wooooah… another piece of ground-breaking, never-heard-before advice, right?
Again, there’s a reason so many people recommend that you use this tactic when trying to motivate yourself – sometimes it’s the simplest things done well that work the best.
Remember, you can’t do everything at once. That’s why the painter Vincent Van Gogh said, “Great things are done by a series of small things brought together.”
Here’s a method to help you find motivation to get things done: Write down what you need to do on a piece of paper. Then, write down every single step you need to take to make it happen. Finally, ignore everything except the step you’re working on.
Once in the flow, you may just find it easier to continue with the next task.
Create a positive mindset
Getting motivated is almost impossible if you’re looking at the situation from a negative viewpoint. On the other hand, positivity can be energizing and help you to motivate yourself.
So, pause and ask yourself, “what’s good about this situation?”
As the author Catherine Pulsifer said, “If we have the attitude that it’s going to be a great day it usually is.”
Create a feeling of gratitude
When you find yourself stuck in a rut, it can feel impossible to motivate yourself. So before you try to motivate yourself, take a step back and try to appreciate how you feel.
When you feel appreciation for yourself, it’s much easier to stay motivated.
One of the quickest ways to feel good about yourself is to practice gratitude – it’s almost entirely impossible to feel low and grateful at the same time.
To practice gratitude, start by writing down three things you’re grateful for. These could be anything – from your morning coffee, to your pet, or even the comfortable chair you sit on.
Ideally, you could make this part of your daily routine to find everyday motivation.
Be kind to yourself
When you procrastinate or make a mistake, it’s easy to beat yourself up. In fact, if you’re like many people, you may find that you internally “speak” to yourself in a mean way.
If you notice yourself doing this, pause and try to speak to yourself kindly instead. You wouldn’t speak to someone else that way, so why do it to yourself? You deserve your own kindness.
Try to remember your true inherent value as a human being. Then, allow yourself to gently come back to the task at hand.
When you realise you’ve made a mistake or finally bring yourself back from a procrastination session, you have a golden opportunity to learn and improve.
Ask yourself, “Why did I make this mistake? How can I avoid making the same mistake in the future?”
If you do this and act on what you learn, you’ll transform mistakes into opportunities.
The entrepreneur Arianna Huffington said, “We need to accept that we won’t always make the right decisions, that we’ll screw up royally sometimes – understanding that failure is not the opposite of success, it’s part of success.”
Cut your to-do list down
To-do lists can help us organise our tasks and focus on what’s important. However, they can also overwhelm us so much that we end up procrastinating even more.
So, if you find yourself struggling to stay motivated, cut your to-do list down to a more manageable size, this way you can be more productive.
Each day, choose no more than three tasks and make that your new to-do list. Then, ignore all but the first item. You may find that with time, you can take on a longer to-do list.
Set attainable goals that excite you
If you have a goal that feels too big or unattainable, it may make you feel crippled with anxiety and fear. This is a sure-fire way to prevent yourself from developing motivation.
For now, let go of goals that paralyze you. Instead, choose exciting enough goals to help you motivate yourself, but not so big that you freeze when facing them.
As the politician Theodore Roosevelt said, “Keep your eyes on the stars, and your feet on the ground.”
Imagine your future if you don’t change
This tip can make inspiring yourself easy: Instead of focusing on the change you want, imagine the life you’ll have if you don’t stay motivated.
Ask yourself, “What will life be like in one year, five years, and ten years?”
Here’s a motivational quote from an anonymous wise person: “You can either experience the pain of discipline or the pain of regret. The choice is yours.”
Reflect on how far you’ve come
How often do you pause, reflect, and appreciate how far you’ve come?
If you’re like many people, you probably don’t give yourself enough credit for all the growth you’ve gone through.
Take a few minutes to close your eyes and remember your successes, however small – relive and feel into them.
Do this often to help you stay motivated.
Remind yourself of your “why”
Sheryl Sandberg, the COO of Facebook, said, “Motivation comes from working on things we care about.”
Take a moment to write down three reasons you want to find motivation to get things done. Do you want to improve your fitness, get an education, save money, or start a business?
Keep coming up with answers until you find ones that will help you stay motivated.
Eliminate distractions mercilessly
Distractions are the enemy of focus. If you want to get motivated, you have to eliminate distractions.
As the billionaire investor Warren Buffett said, “The difference between successful people and very successful people is that very successful people say ‘no’ to almost everything.”
The saying goes, “You can have anything you want. However, you can’t have everything you want.”
So, turn your phone off and leave it in a different room. Close the door. Turn the music off. Delete distracting apps.
Remind yourself that you are not punishing yourself – you’re just focusing on your goals. Then, remember what you truly want in the long-term.
Commit 100% to the deal you’re making
Remember, nothing comes for free.
When you want something, you have to give something in return – whether it’s time, effort, hard work, or emotional discomfort.
That’s the deal.
Take a moment to recognise and appreciate the deal you’re making. Then commit to it 100%. Maya Angelou, the activist and poet, once said, “Nothing will work unless you do.”
Declutter and tidy
It’s extremely difficult to motivate yourself if you can’t see your bedroom floor and your desk looks like something has exploded on it.
Have you ever heard the expression, “tidy space, tidy mind”?
What’s your environment like? Is it tidy, neat, and clean? Or is it messy and cluttered? Work from the outside in and create an environment that helps you to stay motivated.
Change your inputs
You know the saying, “you are what you eat.” And we consume a lot every day – food, music, podcasts, TV, social media.
So, if you’re finding it challenging to motivate yourself, mix things up a bit. Listen to motivational podcasts, check out a must-read book, or watch some inspiring videos.
This can help you to freshen up, get energized, and find motivation to get things done.
Look to people in your life for motivation
Some people energise us, others we find draining.
The motivational speaker Jim Rohn said, “You are the average of the five people you spend the most time with.”
So, when possible, seek out enthusiastic, motivated people to spend time with. Let yourself get wrapped up in their positive energy, and you may start developing self-motivation, too.
Ask for help from friends and family
If you’re really struggling to motivate yourself, consider asking a close friend or family member for help. You could ask them to hold you accountable and check up on your progress.
By expressing your goals out loud to someone else, it can help to make them feel more real. Plus, if you know someone will check in on your progress, you may be more likely to follow through.
Follow inspiring people who motivate you
There are so many inspiring people out there who can help you to motivate yourself. Is there an entrepreneur, teacher, musician, or politician you find inspiring?
You can also learn how people you admire stay motivated, and then apply the lessons to your own life.
As the ancient Greek philosopher Socrates once said, “Smart people learn from everything and everyone, average people from their experiences, stupid people already have all the answers.”
Listen to an upbeat song
If you need to motivate yourself quickly, try this super-simple tip: listen to a song you love that’s upbeat, inspiring, and full of energy.
For bonus points, dance like a crazy person at the same time.
Then, as soon as the song finishes, don’t pause – dive straight into action. It may become one of your favourite ways to stay motivated.
Remember your power and potential
Look, you are powerful, and you have enormous potential.
You may not feel like it sometimes, and you may even feel like I’m silly for saying it to you, but it’s true.
The author Alice Walker said, “The most common reason people give up their power is because they think they don’t have any.”
So, please, take a moment to dig deep and try to connect with your inner power and potential – imagine what you could achieve.
Then listen to that quiet voice in your head saying, “You can do this.”
Ways to improve your motivation – final thought
Remember that changing your life for the better doesn’t happen overnight. When you set out to achieve a big goal, expect to progress in small steps.
When you feel a dip in self-motivation, remember all the concrete actions you can take to avoid crashing and giving up too soon. Turn to your friends, get guidance from wise people in your circle, practice self-care, and stay positive.
Celebrate your successes every step of the way because pursuing a big dream isn’t easy, but you are worth it.
What are your tips for staying motivated? I would love to hear them.
I would love to hear your thoughts below on what you are doing to change your life in the coming days and years!
If you have any questions please reach out to me via firstname.lastname@example.org. I would love to hear from you!
I really hope you found inspiration in this article.
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IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST SELF-IMPROVEMENT BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!
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Today I will be talking through The Difference Between Fixed Mindset and Growth Mindset. We’re always striving for growth. Whether it’s a bigger house, a bigger bank account, or bigger muscles, more is usually considered merrier. However, with this constant quest for self-improvement and a…
The right quote at the right time can transform your life. Not all quotes are powerful. But every once in a while, you come across a quote that stands out from the rest. These powerful quotes inspire you to take a step back and to reflect your life.
Some of them are so incredibly mind-bending that they make you question everything. Other quotes will challenge you to live to your full potential and to make the most of your life. They all have in common that they make you think deeply about various aspects of life.
By reading thought-provoking quotes, you can gradually change your entire worldview. There are some quotes that encourage you to look at things from an entirely different perspective, not previously considered. Other quotes will motivate you to get rid of the things in your life the drag you down.
The following quotes can be quite thought-provoking, so reflect on the meaning of those quotes that you find interesting.
If you do carefully think about these statements, you’ll see that they can help you to shed off false beliefs so that you can see the bigger picture.
Don’t shy away from thinking about challenging your existing belief system. Instead, see if you can replace false assumptions with knowledge that is more truthful.
Here are this weeks 7 motivational uplifting quotes.
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7 Motivational Uplifting Quotes – W/C 14th June 2021
“If you have been brutally broken, but still have the courage to be gentle to others then you deserve a love deeper than the ocean itself.”
– Nikita Gill –
“Accept yourself as you are. And that is the most difficult thing in the world, because it goes against your training, education, your culture. From the very beginning you have been told how you should be; Nobody has ever told you that you are good as you are.”
– Osho –
“In order to love who you are, you cannot hate the experiences that shaped you.”
– Andrea Dykstra –
“Turn your demons into art, your shadow into a friend, your failures into teachers, your weaknesses into reasons to keep fighting. Don’t waste your pain. Recycle your heart.”
– Andrea Balt –
“There is an assurance, an extraordinary joy, a creative hope, a sense of aliveness, when the self has been explored.”
– J. Krishnamurti –
“Life is the first gift, love is the second, and understanding the third.”
– Marge Piercy –
“The entire power of the universe resides in your very being. You are made of light and stars. There is nothing you need aquire, as you are already perfect, exactly the way you are.”
– Don Miguel Ruiz Jr. –
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