4 traps that lead to bad decisions


As humans, we constantly fight to make objective decisions. We are impulsive, prone to distractions and highly emotional. The only way to overcome our natural dispositions to irrelevant bias, is to practice self-awareness.

In an increasingly high speed, rapid information society, we are under pressure to make on-the-spot decisions, be reactive to change and wow audiences with unwavering confidence in the face of external stressors. All of these things combined just reduce our chances, even more, of making good decisions when it matters most.

The key to avoiding bad decision making, in our snap decision society, is to understand where danger is lurking in the form of traps. Making good decisions is as much about percieving irrelevant facts, as it as about evaluating the relevant options.

The following are four traps and influential biases that you should be aware of to avoid bad decision making.

  1. Overconfidence and Decisions

Been on a lucky streak recently? Be careful. We have an innate disposition to be overconfident in our judgments, especially if we think we have made all the right decisions, so far. Numerous studies show us that our levels of confidence consistently exceed our accuracy.

To avoid this:

  • Examine contradictory information
  • Never discount data in place of our assumptions
  • Be objective about your knowledge on the subject
  1. Anchoring and Decisions

An anchor is any aspect of the environment that has no direct relevance to a decision but that nonetheless affects people’s judgments. Once an idea or a value is firmly anchored in someone’s mind it can lead to automatic decisions and behaviors.

Even more concerning is that anchors are most often formed from something as simple as “first impressions”. Quite simply if we see something first, we believe it is more important than any following facts. For example, a jury anchors on a  first sentencing option; a negotiator anchors on the opposition’s first offer; a sales manager anchors on last year’s numbers.

To avoid this;

  • Understand anchoring is almost inevitable as a starting point
  • Always use varied starting points so you’re less focused on the most recent/first fact
  • Avoid impulsive/rapid decisions
  • Be aware of anchoring language that may inadvertedly cause you to be persuaded by an irrelevant fact
  1. Confirmation bias and Decisions

This is when we become to attached to our opinions, instincts, and points of view and try as hard as we can to find evidence that supports them.

In Harvard Business Reviews’ The Hidden Traps in Decision Making, the authors write, “The confirming-evidence bias not only affects where we go to collect evidence but also how we interpret the evidence we do receive.”

How to avoid this trap?

  • Review all facts and evidence carefully, if there is more data aligning with your interests ensure this hasn’t been subconsciously coveted by you
  • Embrace the devils advocate to present counter arguments
  • Be self aware of when you are looking for a short cut? Don’t mistake assumptions for facts.
  1. Sunk Cost Trap and Decisions

This is the inability to admit that an idea or decision was wrong so, you keep throwing money at it, hoping that it will work out like you predicted. Whilst this seems like an obvious trap, you would be surprised at just how many people do this (without being aware).

To avoid this trap

  • Realise when your driven by ego instead of accuracy
  • Remove yourself and your emotions from the initial decision, is it still a good one?
  • Allow yourself to make mistakes and even better embrace them, learning from mistakes is crucial for entrepreneurs



The psychological benefits of nostalgia

An increasingly interconnected world means we are frequenting more countries than ever before. For me when I travel I often encounter my best friend and my enemy; nostalgia. The bittersweet emotion that submerges us into our past faster than we are ready for and injects feelings of happiness and longing, at the same time, as we reminisce over past experiences. However, Nostalgia, once considered as a “neurological disease of essentially demonic cause” by Dr Johannes Hoffer, in 1688 is now considered in the science community to have significant benefits for mental health.

An assessment of Nostalgia, taking place over the span of a decade, exposed how it helps us to be more human.

The Net Effect of Nostalgia

In the famous experiment called the Southampton Nostalgia Scale the impact of Nostaligia was beautifully described as “the net effect is to make life seem more meaningful and death less frightening. When people speak wistfully of the past, they typically become more optimistic and inspired about the future.”

The Universal Effect of Nostalgia

Southhampton phycologists Dr. Sedikides and Tim Wildschut,  found during their study of Nostalgia that it was a common feeling around the world, including children as young as 7 (who look back fondly of birthdays and holidays).

They further identified that the defining features of Nostalgia in England are also the defining features in South America and Africa. The Nostalgia topics are universal and all tend to feature the self as the protagonist surrounded by close friends.

Most people report experiencing Nostalgia at least once a week, and nearly half experience it three to four times a week.

Benefits of Nostalgia


Nostalgic stories are often brought about by a feeling of loneliness but then they tend to end well as the subject reminisces about feelings of closeness with a place and people and feels comforted.  Dr. Sedikides says that the Nostalgia process increases our empathy towards others, “So you end up with a stronger feeling of belonging and affiliation, and you become more generous toward others.”

Stress reduction

In a 2012 study published in the journal Memory, Routledge and his colleagues showed that nostalgising helps people relate their past experiences to their present lives in order to derive a greater meaning of their life. The result of this boosts mood and reduces stress. “Nostalgia increases feelings of social connectedness to others,” he says. “Nostalgia makes people feel loved and valued and increases perceptions of social support when people are lonely.”


In his 2012 study Routledge concluded that “Nostalgia serves a crucial existential function,” “It brings to mind cherished experiences that assure us we are valued people… Some of our research shows that people who regularly engage in Nostalgia are better at coping with concerns about death.”

Dr Erica Herper a psychologist at the University of Surrey in England found that nostalgia levels tend to be high among young adults, then dip in middle age and rise again during old age. “Nostalgia helps us deal with transitions,” Dr. Hepper says. “The young adults are just moving away from home and or starting their first jobs and the elder generation are thinking of deeper life questions such as death.


“When we experience nostalgia,” Hepper explains, “we tend to feel happier, have higher self-esteem, feel closer to loved ones and feel that life has more meaning. In addition, in an August 2013 study published by Personality and Social Psychology Bulletin, Hepper and her colleagues showed that Nostalgia can produce increased optimism about the future.


On a physical level, nostalgia literally makes us feel warmer. The warm glow was investigated in southern China by Xinyue Zhou of Sun Yat-Sen University. By tracking students over the course of a month, she and colleagues found that feelings of nostalgia were more common on cold days. People in a cool room (68 degrees Fahrenheit) were more likely to nostalgize than people in warmer rooms.

That mind-body link, Dr. Wildschut says, means that Nostalgia might have had evolutionary value to our ancestors long before Odysseus.“If you can recruit a memory to maintain physiological comfort, at least subjectively, that could be an amazing and complex adaptation,” he says. “It could contribute to survival by making you look for food and shelter that much longer.”

Nostalgia Tips

  • Never miss a chance to build nostalgia memories
  • Draw on your nostalgic repository for an instant mood boost
  • Do not compare your past memories with present ones, this is a bad way to use nostalgic memories and you are at real risk of ruining the psychological gains of Nostalgia – focus on the past in an existential way “what has my life meant?”.
  • Use it as a prized possession – you have it and nobody can take it away from you.

What we can learn from the formative business movement

A formative movement is a gut feeling for creating change. Through this gut feeling some of the most successful businesses have emerged. Problems spark ideas.

Formative Businesses

For example, Apples co-founder Steve Wozniak, “formative moment” came from his interest in engineering and coding. He didn’t understand why computers had to be so “God damn complicated” so, this passion for creativity and desire for change was the beginning of the largest computer company driven by a need to make user friendly technology.

Another example, Tracey Chou, Pinterest software engineer. Chou became a maverick for female engineers after feeling ostracised in the tech industry because of her gender. Pinterest was the only place in her words “where I felt like I was treated as an engineer, not just a female engineer” Because of this support to her greater cause of gender equality in the tech industry she believes it fired her up to grow Pinterest to what it is today.

What Can We Learn From Formative Business Moments?

What these success stories and many others show us is that success is a by-product of a great purpose.In the book Corporate Culture And Performance, John Kotter and James Heskett show that over a decade-long period, purposeful, value-driven companies outperform their counterparts in stock price by a factor of 12. The most successful and innovative businesses didn’t start with a want for profits but instead with a push for change.

How to Create a Formative Business

The key is to push for the change you want to see, then create a culture that centres on what you want to construct for yourself and others .

In other words create a shared value. As Michael Porter and Mark Kramer wrote inHarvard Business Review in 2011: “Shared value is not social responsibility, philanthropy, or even sustainability, but a new way to achieve economic success.” Make this shared value your goal and, no matter how hard it gets always strive to achieve it.

With shared values everything else falls into place.

Your business is authentic, trustworthy and consistent. Your narrative is compelling and clear because it always points back to your shared value. Your leadership is strong because everyone is striving towards the same goal. Motivation is not an issue because everyone is just as passionate above the founders about the company purpose.

In today’s techdriven, rapidly evolving economy, successful companies are built not from the ground up, but from the purpose up.


Personal Branding

Branding is integral to success. Everyone knows the specific logos of the most successful companies from the Apple logo to the Nike tick, these companies have done a great job of being memorable.

Personal branding is just as important as your company’s brand – in fact it can be even more important.

Consumers want to hear the story behind the founders, the failures, the struggles and the success. Here are 8 tips to help you build a strong personal brand this year.

1.Be visible and accessible

You can’t hide behind your computer and expect to be known. You need face-to-face value in your industry to get noticed. Attend industry conferences. In today’s connected world, face-to-face value can be through live social media videos  or Google Hangout conferences. Utilise social media to host live Q & A’s and interact with your potential clients. The more visible and accessible you make yourself, the stronger your personal branding will be.

2. Market the real you

Authenticity is the key to building trust and in turn branding. Don’t use social media solely for robotic marketing. Add a splash of humanism in – show your life, what you eat, what you do at the weekends, your hobbies and interests. People are more interested in the down-to-earth happenings of your real life, not what you think they want to see through an Instagram filter.

3.  Practice 2-way networking

This simply means add value to whomever you want to connect with. Don’t operate driven by your own needs but instead connect with people whom you feel you can add value to.  If you make sure you give the other person a chance to benefit from the relationship then, you are starting the foundations for a more concrete network of people around you. This undoubtedly strengthens your personal branding efforts.

4. Maintain a details database of contacts

As your personal brand grows, so will your list of contacts. its important that this is detailed and personal so you remember how to network and re-connect with this audience when it matters. It also helps for future branding efforts – you have to really know your audience to always relate to them.

5. Develop a strong value proposition

What is your unique selling point? What makes you different from your competitors, if you don’t know this then you can’t possibly hope to sell yourself when it matters. Personal branding needs a clear and consistent message to be effective.

6. Give back

Being purpose driven not only helps you make a real difference to the world but it keeps you authentic. We are so used to hard sales that trust can only truly be built if people believe you are authentic, someone driven purely by profit is far less likely to gain the trust (or like) of their audience in comparison to someone driven by a need to make a difference.

7. Become a thought leader

A good sign that your personal branding is strong is when you become a source of information. Strive to be the person, your industry goes to for updates. You should seek to become an expert in your field. You start by sharing news and information (through social media and your email list) that you feel is relevant and useful to your audience. After time developing your following, start making and distributing your own content to this audience.

8. Know your industry inside out

“Your business is only as good as the people, you included”. It’s crucial you understand the industry inside out. Obvious as it sounds this means always staying up to date with the latest trends. This will help you to stay on top and help your position yourself as thought leader in your industry.

The Law of Diminishing returns

The Law of Diminishing Returns is an economic principle that describes the eventual decline in output associated with increasing investments into a product/service. For example, if one factor of production (number of workers) is increased whilst other factors (machines and workspace, for example) are held constant, the output per unit of the variable factor will eventually diminish.

The Law of Diminishing Returns and Human Growth

The Law of Diminishing returns can also be applied to our own efforts of self-improvement. When a beginner starts using the gym, they will quickly see results from their efforts. But, as they spend more time in the gym, their increase in fitness will get smaller and smaller. It’s far easier and quicker to go from absolute zero exerciser – to beginner exerciser, than it is to go from good/average exerciser to advanced – and this applies to almost anything.

Why the Law of Diminishing Returns Can Be a Bad Deal

This is the reason The Law of Diminishing Returns makes it so difficult to achieve mastery.

It requires a lot more input over time, to see the same incremental returns on your efforts that once appeared in the beginning. This can be incredibly frustrating and it’s often why people loose motivation. Think about it, the first few weeks of any diet or excerise program seem to go well for people and then after, they drop out like flies.

How To Use The Law of Diminishing Returns for Optimal Growth

The Law of Diminishing Returns sounds like a bad deal but there is a way to use it your advantage – The Law of Maximal Returns.

If we are aware of the maximal returns that occur at the beginning of the learning curve, than we should abuse that period. For example, the best way to enhance your self-improvement is to focus on areas where you haven’t already invested a lot of time and energy.

Taking up a brand new subject, allows you to slide straight into the area of maximal returns (the beginning) with the least amount of input. This kind of equation is perfect for people with many commitments that also want to focus on self-improvement. In just a few hours a week, you can see large and satisfying returns from your efforts to learn a language, meditate or even to paint.

To continue utilising the Law of Maximal returns, you eventually need to move on from learning one new skills to another. You need to be the jack-of-all trades. Essentially you are committing to learning a little about a lot of things rather than a lot about a few things.

What if Our Ideas of Mastery are Counter-Prodcutive?

Does this mode of leaning go against your typical need to be perfect? Or do you like the idea of mastery? Well, we all do. But what if we have a glorified idea of mastery? What if we should embrace holistic learning? Scott Adams, calls this approach to learning “Talent Stacks”, he believes that people tend to hone in on being great at one thing and actively miss out on the benefits of holistic learning. For example being good or even mediocre at a combination of things enhances your ability to be creative, you start combining your skills to work in ways that others cannot. This, not only, increases innovation in business but it also allows you to be incredibly competitive. A real world example of this, used by Adams, is Donald Trump. Adams argues, Trump was elected because of his “Talent Stack” Trump may not be “great” at certain things, but he is, “good enough” in many things that combine together to make him very persuasive.

Whether or not this holistic approach to learning bodes well with your ideas of success – it’s a fact that if you focus on one area of your skills in pursuit of mastery you are compromising on other areas of your development. Following the Law of Maximal returns, personal development is best achieved not by excelling in a single dimension, but from the total growth and learning many experiences over the course of your life.

Harvard phycologist reveals the key to feeling good


If a brand promises that you’ll feel good after drinking their zero calorie refreshment, it’s usually not true.

Feeling good comes from a series of habits not a quick fix whether sugar filled or sugar free, these “feel good kicks” are simply cutting corners.

If you are going to listen to anyone about what makes you feel good, it should be phycologists, after all they’re the ones who have dedicated their lives to studying human behaviours.

The single key to feeling good

Harvard Phycologist Shawn Achor reveals, backed up by decades of research all pointing to the same thing, that there’s one particular element to feeling joyful that you might not be aware of.

Achor’s research suggest that feeling joyful is all about generating dopamine in the brain. Dopamine has a significant influence on our feelings of happiness, wellbeing and mood. It’s crucial to our happiness and joy. Low levels of Dopamine is associated with things like low mood and depression, pain, loneliness, stress and anxiety.

Therefore, to feel good, our focus needs to be on activating the levels of Dopamine in the brain. Here are some invaluable tips to naturally and effectively boost our brans Dopamine levels;

1. Exercise

Im not surprised by this one. We all know that exercise is good for us but this is not just for weight loss reasons. An intensive workout boosts dopamine, endorphins and serotonin, quite literally a cocktail of neurotransmitters that exist to make you feel good. Go on you’re worth it.

2. Checklist tasks

Guess what? Research has shown that dopamine is released whenever we complete a task and it doesn’t matter how big or small  that goal was!

When we see a tick next to a task on our to-do list, it makes us happy – so aim to complete at least one task every day for a sure way to fire up your Dopamine.

3. Focus on something you feel passionate about

Have you ever noticed that you become hyper-focused when you’re doing something that you really enjoy, or at the very least really care about? Phycologists say that during these times we enter a phycological state called “flow”. I have written about this here.

It goes without saying that this period of flow is incredibly satisfying and uplifting for our brain, so indulge in tasks that you can enjoy.

4. Increase Tyrosine

Of all of the chemicals that make up Dopamine, the most important is Tyrosine. Tyrosine is the building block of Dopamine and can be found in the following foods; Bananas, Beef, Chicken, Green Tea, Watermelon, Yogurt, Coffee, Almonds

5. Listen to music

Scientific research shows that music increases our levels of Dopamine. So blast your favourite song and let the music heal your mood on a low day.

To read more about how to boost your Dopamine, read this helpful blog here.


Decision fatigue. Do you suffer from it? What it is and how to avoid it

We get muscle fatigue in sport. At the end of a hard exercise routine and you can hardly push your body to do any more work.

Your muscles are suffering from fatigue, and you are ready to give up.

Well, this happens to your brain too.

Ego depletion refers to the idea that your willpower or ability to make good decisions comes from a limited amount of mental resources.

What is decision fatigue?

It’s different from ordinary physical fatigue — you’re not consciously aware of being tired — but you’re low on mental energy.

The more choices you make throughout the day, the harder each one becomes for your brain, and eventually it takes shortcuts, usually in either of two very different ways. One shortcut is to become reckless: it acts impulsively instead of using energy to think through the consequences. The other shortcut is the ultimate energy saving tactic: do nothing. Instead of agonizing over decisions, avoid any choice. Obviously avoiding a decision creates bigger problems in the long run, but for the moment, it eases the mental strain.

A recent study exposing the dangers of decision fatigue was conducted by Jonathan Levav of Stanford and Shai Danziger of Ben-Gurion University. Three prisoners who has each served 1/3 of their sentence were put in front of the same judge during the course of one day each seeking parole. The prisoner who saw the judge first thing in the morning was granted freedom whilst the others, seen later in the day, were denied. After reviewing over 1000 of these cases, the study unearthed that 70% of prisoners seen in the morning were granted freedom compared with those who appeared late in the day were paroled less than 10 percent of the time.

How to avoid decision fatigue

Now we understand that decision fatigue can plague every decision, even those making serious decisions, about the liberty of another cannot avoid it, here are some tips to make you more self-aware about when it could be impacting your decision making ability.

1. Don’t make important decisions at night

As we learnt from the above study, after a day of decision making, you are less likely to make a competent decision at the end of the day with low mental resources, so don’t put yourself in the position where you have to.

2. For daily decisions you routinely make – plan them in advance

This goes for route to work, what to eat for lunch and even what to wear to the work event. All of these things if left last minute can make us stressed, over eat or late so if you know you have to make a decision during a day and you are less likely to be able to spend much time on it, prepare the night before instead of reaching for the chips at lunch!

3.Three is the magic number

If you are faced with too many decisions at once narrow it down to three. This will help to prevent you from becoming overwhelmed with all of the information in front of you. If you feel you can’t make a decision with the three options you have chosen, then add another three, just always make sure you are only considering three things are once to not be overwhelmed and end up making no decision because of stress.

4. Don’t make any decisions when you are hungry

When you are hungry, your stomach produces a hormone called ghrelin, this negatively impacts decision making.This hormone decreases impulse control and increases the chances of making a bad decision. By studying rats, researchers found that, similar to humans, rodents find it difficult to resist a quick temptation when they have increased levels of gherkin. So, make sure that you are not making decisions when hungry, especially if it is later in the day and you are already prone to decision fatigue.

Simply being aware of decision fatigue, keeps you on track to make better decisions and avoid any consequences of irrational choices.


A summary of the best productivity hacks

Ending the day feeling like you haven’t done enough or even worse lying in bed thinking about everything you need to do, is the worst. I can’t promise that your list of tasks will ever go down. But I can promise that magic happens when you use your time more efficiently. Not only do you get more done, but you feel more accomplished and less stressed. Here is a summary of the best productivity hacks for your time management at work.

  1. Set specific times for emails

I used to waste SO much time sifting through emails, throughout the day. All it takes is one email notification and you’ve wasted 30 minutes responding. What you should do is choose two times a day to do emails. I recommend once before lunch and once more before finishing up your work day, that way it doesn’t accidentally seep into your work time.

  1. The two minute rule

If a task pops up and you can do it within 2 minutes then just do it, immediately. If not, appropriately slot it somewhere else in the day. By dictating how much time you spend on an unexpected task, you gain control over becoming side-tracked. It works wonders for your productivity – this rule is a real life-saver.

  1. Use site blockers

100% necessary if you are a social media procrastinator. You really don’t want to think about how much time you waste on these sites. Just block them when you are working and never look back. Just go to Google and type into search “site blocker,” you’ll easily find a great one to use.

  1. Use templates

Use them for emails, blogs or even contracts. Are you responding to email requests a lot? Do you send email updates, or newsletters? By creating templates you can save a HUGE amount of time.

  1. Start your day tough

This is my absolute favorite. Instead of sticking with the, “I’ll do it later” mentality, if a task is big or daunting just rip off the band-aid and DO IT first thing in the morning. It’s like doing a really exhilarating work out – you will love yourself after and you start your day right with proven increases in productivity.

  1. Work near natural light

Obviously not easy for everyone but try and do your absolute best to achieve this. Studies show that simply working near natural light (i.e. sun light) improves sleep, wellbeing and in turn your productivity levels. So, try and sit near a window (an open one would be most ideal) when possible for boosts in productivity and sleep.

9 unmistakable signs that you’ve stayed in your job for too long


Waking up with a sinking feeling because it’s another day, in a job, you know is wrong for you? Its unbelievable how many people can put up with this feeling and not just for a few months, but almost their entire lives.

Why Settle?

One day, you tell yourself, something will happen and you’ll make the change but maybe nothing happens. Personally, I couldn’t think of anything worse than feeling like I’ve wasted my life but for many this is the harsh reality they face if they don’t change an unhappy work situation.

Sometimes there is nothing awful going on at your job, but the job just doesn’t challenge you anymore. If you’re smart being bored is not unsatisfying, it’s depressing.

You deserve to be in a job that challenges you.

The 9 Red Flags

Here are 9 red flags telling you, you need a career change or at least a re-vamp;

  1. The next 12 months ahead don’t look exciting or at least, different your going to be doing the same thing, you’ve done a million times, before.
  2. Management brush off your requests for development. You need to grow – this is crucial and should be implemented in a healthy workplace.
  3. You know everything there is to know about the procedures and processes of the workplace but you lack responsibility. Why are you not being recognised for your abilities?
  4. You can’t even remember the last time you did a task at work that excited you or even worse you think it’s unrealistic to believe that work should excited you.
  5. You are stuck in your place due to lack of hope of a promotion or a pay-rise – being locked like this is a sure reason to walk away, what do you have to look forward to or work towards? 
  6. You feel different from your co-workers – they like the routines and repetition and general safety of the roles at your work place but for you it’s hell, when you speak to them you feel more isolated about your own unhappiness.
  7. You don’t feel anyone in management is a mentor for you. You have different values and objectives to them, their leadership is not taking you anywhere.
  8. You feel anxious on Sunday before work on Monday – it won’t go away, ignoring it makes it worse!!
  9. You are fatigued, constantly sick and exhausted. Listen to your body, it’s known you for a lot longer than your boss and it’s trying to tell you something.

If you feel that this resonates with you, don’t panic, because being aware that you are worth more, is a great thing. Having the confidence to push yourself into the unknown is difficult but the fear of living a life in regret will almost certainly push you out of your dead-end role if your confidence will not.

Reinvention is a process and give yourself time to think about what it is that excites, challenges and motivates you.

8 ways to achieve a better work-life-balance


For most, the juggle between work and life is a constant battle. Especially when children happen and your work expects you to be the same person but just with no sleep.

Achieving the elusive work-life-balance may seem like a distant dream but that’s only because you have the wrong mind-set. Your work-life-balance, much like your life, is ever shifting. The right balance for you will depend on whats happening on the outside. Experts say that a few small steps can go a long way towards staying sane at work and at home.

Here are 8 Steps to work-life-balance;

  1. Learn your companies policies

There are there for you. Learn about flex-time, remote work. It is possible and more and more people are doing it. If you’re a strong performer, you have better chances of negotiating a win/win working arrangement

2. Use tech to your advantage

Tech can help make your life easier. Use useful tools to help manage you tasks but also ban it from personal time so you can focus on real life!

3. Communicate

If you need clear boundaries for family or personal time, communicate that. If you won’t be available at weekends, tell people you work with. People are humans after all.

4. Remote work

Remote working for even a few days a week can really save your mental health. Sometimes just the commute itself wastes valuable time. You’ll be able to focus on work for long stretches at a time and use the extra hours to meet personal responsibilities.

5. Saying No, is healthy

Respectfully declining is respecting yourself and your life. Don’t do anything out of guilt, you just don’t have the time!

6. Fight the guilt

People should not feel guilty for wanting to have a personal/family life! Come on! what are we robots, can you imagine a life that was just work, don’t feel guilty for wanting a better divide between life and work.

7. Rethink your idea of clean

Unmade beds or dust is totally acceptable. Get used to a little mess and spend more time doing the things you love. If you can afford it then outsource some help a few days a week.

8. Protect your private time

This means disconnect completely and don’t check your phone/emails. Be present. You have fought for and deserve this time make sure you use every single second.


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