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DAY 36: I've been super busy these past few weeks so I haven't journaled much. I did end up implementing a schedule in google calendar along with goals in Notion so I have measurable targets to work towards. It has been helpful to help myself stay focused throughout the day and to actual take action towards completing these things I want to do. I've made good progress in the coding book I'm working on and I am even onto the third game, the first two were a log cutting game and a clone of pong. At first it was kind of tough to stay focused on the book and I felt like I always would rather just skip it and go watch you tube or play games, but now that I have a schedule it is a lot easier to stay focused on my work. While I haven't fully cut out games yet, I have made good progress in limiting them to only for social occasions when friends are on, and only in the evenings after I have made what I feel is good progress for goals I set this summer. This has helped me from falling down the rabbit hole of spending full days just grinding on a game solo, or even worse, getting sucked into a competitive multiplayer game like league of legends. I now limit myself to 2hrs a day max, and some days I find that I don't even really feel like playing. Since I've started this journey, my average hours played on my steam account has gone down from 45+ every two weeks to just 15 hours these past two weeks, so less that two hours a day. This has made it so that the gaming is less of a problem that is taking away from my productive time, and now it is more of a hobby that I can use socially at the end of the day to wind down, without feeling the urge to play competitive games for hours straight. I want to continue making progress at limiting my gaming and hopefully fully limit my time spent on it altogether. I am hoping that I can find a job sometime soon, but the market is so difficult right now in Canada and just finding simple part time jobs to get a little bit of money is so difficult. so that's a bit depressing, but I am just trying to power through and keep applying. It sucks that I am slowly burning through my money, but since I live at home and have all my expenses paid, I am really just burning all my money on entertainment (drinks, going out, getting food, etc) so I want to also look to actively limit that. In terms of school, I was able to register to all my uni courses and this was the first time I was on top of the selection process and got all the time slots and electives I wanted, so it felt good to have that in order. But it also made me worry because some of the courses sound really hard and I find that I doubt myself and my skills a lot since I havent done well historically with any of the math courses and one of the courses I am taking is data science next term. My parents told me to stop thinking about the future but it still makes me really nervous and I have a hard time sometimes trying to stay calm about it. Anyways, this was another long post. Will hopefully remember to check in tomorrow too.

Entry 30.6 Weeks until average life expectancy: 2771 (80th birthday) What comes top of mind this week of my life that I made progress on Talking with Gareth Popkins regarding studies to progress German learning Doing tasks for Veronica Increasing my weekly runs Finishing Gain and loss statement Day 166: No Useless Videos Day 998: Sticking to Food schedule Day 601: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 149: Being in bed before 23:15 3 Things I did well, no matter how small - 4 pomodoros - evening workout - finishing my tasks for veronica ( Watch clutch videos and exams ) 1 Thing I could do better - Tell Alejandro to let go of this and accept whatever will be, if I'll want to know how to stay in spain I'll ask him ( I guess, this is no obligation, just a thought) Gaming (Death, Slavery, Regret, Disease) - 5 Yan (Life, Individuality, Freedom, Purpose, Self-Fulfillment) - 166

Week 1, Monday: There were a couple of choices open to me by late-morning, and I chose the short-term satieties. But I felt discouraged from not reaching my father in the moment - he has a partner (not my mother, if y'all could tell) who may have made it easier to be offline and more or less unreachable today. I don't blame anyone except the (even bigger) man upstairs, or rather, my own imagination. I'm not even angry or disappointed, just weary. I'll probably have to remind the hiring staff to register my proposed shifts before the days actually arrive, and Dad even pointed that out, but all I read/heard in his meagre text was 'I guessed the day and your meaning wrong, and you should be punished for my mistake' (old trauma). I did what was necessary, but I'm always going to know that the offline world is worth more. I just need to understand and be understood. See you tomorrow, as it's already darkening up for a few days of rain - and I'm tired from my own expenditures. Don't black out could be today's advice to anyone self-punishing. Don't worry as I do; it's unhealthy. Peace, ~ Matt

Week 1, Monday: So of course, I slept well because the plan not to sign into games this week was front of mind. Then, I made several small conscious decisions, like keeping the lights off until I was naturally awake. Fine, but then some sounds, and remembering my dad's recent solution to a skewed toilet seat being 'push it back', simply set me off into a rumination trip. I almost can't help it, that it's so natural for me to rapidly thought-hop as I go about my (morning and other) routines. Online gaming was 'enforced focus' from day 1 of discovery, and it somewhat addressed that - I'd include my original gameboy games, but they were gifts from my parents that I happened to get hooked on (Pokemon), plus back then I was a bit more forceful with objects and would shut those games off sharply when I thought I had to. I discovered my truly addictive game in a moment of boredom when its music emitted from my brother's room, and it was almost 'game over' for real world pursuits at that point. But I didn't want to come on here just to complain a load about the past, only because of a few facts of today's matters: -> Mindfulness (win), rumination (forfeit, or loss), the outdoor world (neutral as of yet). I may update my posts, but during my detox I often didn't unless I was already considering gameplay, and felt that things just didn't matter enough while away from them. Also, edits don't bump - is it foolish to suggest partial bumps in forum mechanics? I'm just after some momentum that won't land me in water that is too hot. Gratitude ~ This is really difficult right now, but I guess I progressed in the form of both new and old book-reading for a few hours yesterday ~ Some heavy metal played during the final fix of my game ~ Partial understanding of when people have had 'proper' moments of livelihood (like letting doors shut in a certain fashion but footsteps casual) ~ Actually gazing at my unwashed dishes and positive regard for them Peace, ~ Matt

Entry 29.6 Weeks until average life expectancy: 2772 (80th birthday) Day 165: No Useless Videos Day 997: Sticking to Food schedule Day 600: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 148: Being in bed before 23:15 3 Things I did well, no matter how small - 4 pomodoros - having started trying out a goethe course - 3hrs 50 min run, and seeing black because of the heat 1 Thing I could do better - Consider again using the fan in order not to have headaches and have my brain (melt?) Gaming (Death, Slavery, Regret, Disease) - 5 Yan (Life, Individuality, Freedom, Purpose, Self-Fulfillment) - 165

Entry 28.6 (Written on 29.6) Weeks until average life expectancy: 2772 (80th birthday) Day 164: No Useless Videos Day 996: Sticking to Food schedule Day 599: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 147: Being in bed before 23:15 3 Things I did well, no matter how small - 4 pomodoros - monthly review - Morning workout 1 Thing I could do better - Still plan day till end? Gaming (Death, Slavery, Regret, Disease) - 5 Yan (Life, Individuality, Freedom, Purpose, Self-Fulfillment) - 165

Significant late Sunday morning post: It's 5 minutes til midday here now, but I've been awake since 4:30am from a dream-shock in the form of a TV monster (that I didn't even end up watching more of! - It was a previous creature). I'm pretty sure I actually gasped out loud, and that was my 8 hours of sleep already, so I got up. Now, aside from a lovely morning trip for groceries, I've basically just been online, clicking away with music. As of today, two feelings have gotten to me instead of the usual one - 1) Making my gaming profiles simply unusable/item-less/whatever, and 2) A scary feeling of dropping into sleep whilst sitting in my chair, brought on by stretching my arms above my head and leaning back. -> Maybe I should have slept 2 more hours until daybreak and that might have been good enough, or maybe I needed a second walk yesterday instead of staying sedentary from midday onward. But there's probably no denying that gazing into the screen with an active mind but dragging the rest of me behind, played its part. ^ That's not all though. I am awaiting the official assigning of two full-length work-shifts doing washing-up and preparation to me for next week, and I want to be sure that I turn up both fit, and healthy, without preoccupations. If I don't play my problem game, and nothing upsets me, and the work turns out badly (yet I felt a certain closeness with the staff from a mere 2 hours last week, so I am hoping I can get integrated there), then I'll be able to tell what to do next. ___________ So, I'm going to take one full week away from gameplay; by the Monday after next (in 8 or 9 days), I should have both worked and processed my thoughts and feelings about it. If I integrate well, I'll start abstaining with a multi-weekly count. My next post, I intend to start with 'Week 1, Monday:' (and so on), posting what I need to. That's all for the serious score. ___________ Gratitude: ~ Finishing off maybe 2/4 of the main parts to a full-fledge ('free to pwn') game profile, with precisely 'the right amount of stress' - there was a bad moment last night when I used 30% of some points total to avoid a much-too-dangerous task. If I weren't set on abstaining for at least a week already, I would at least restrict the activities list to an absolute minimum. I'm really not even close to beating all of the game's achievements and 'bosses' - on that note, it's hard being a real-life boss; why should I care if I personally can intentionally beat one? ~ A sunny day before four days of forecast rain ~ Wholegrain crackers with nuts ~ The only pain this Sunday has caused me so far, is finding out after 2 hours awake that a break from my game is pretty much non-negotiable. Giving this next workplace an honest try and keeping friends and family in the loop about things at this time of year is a high priority. Well, that's all - and I know it'll be hard, but happy weekend everyone, and good luck. ~ Matt

Entry 27.6 Weeks until average life expectancy: 2772 (80th birthday) Day 163: No Useless Videos Day 995: Sticking to Food schedule Day 598: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 146: Being in bed before 23:15 3 Things I did well, no matter how small - 4 pomodoros - Finished doh revah ve efsed, bedides adding receipts, Iäll send it without them and if requested will add them. Now just need to log into the tax office website to ask them whether to sent them the fixed one or the other because the difference is small - Having managed to go to two orthotics stores and have them look at my shoe inserts 1 Thing I could do better -Plan the whole day in advance, not half a day Gaming (Death, Slavery, Regret, Disease) - 5 Yan (Life, Individuality, Freedom, Purpose, Self-Fulfillment) - 164

Saturday morning: Easy decision, coming online here to type - I missed yesterday as I had enough to think about, plus I left my new, would-be boss a message saying I'd like further training/opportunities after the first 2 hours. I've woken myself up to leave one over the phone before the business ramps up today, and will leave it at that for the weekend. Also, a lot of my energy was used up yesterday on a friends program meet up for 3 hours, and I did some repetitive game-playing that I previously deemed 'too painful' to do anymore of, but was 'necessary to progress further' in it. If y'all must know, the time has come around again to watch the last couple of weeks of my subscription dwindle. Unfortunately, my brain has already formed some plans around that in free-play, but that is incredibly boring without people who will chat with you at the same time - maybe it'll mean a proper break. -> I know that the standard advice revolves around changes being promptly made in the here and now, but since I've already come here - I'll just be thinking about the timing of more important activities in the day, as usual. Time to try and plan the weekend; good luck all. Gratitude: ~ I double-checked why I couldn't heat my frying pan to finally see I'd knocked the plug out - fixed and cooking done ~ Even two hours of moderate working pressure made me grateful to return home, and later a healthy hour of lifting - I wonder what double or triple that would do in the same place, if it is to go well ~ I felt well enough to think of resuming a TV series just for its 80s vibes - though the scares and twists are a little weird - maybe principle says not to, but I could look at spoilers/plot summaries to assist me ~ Gratitude for gratitude (gratception) Over and out. ~ Matt

Entry 26.6 Weeks until average life expectancy: 2772 (80th birthday) Day 162: No Useless Videos Day 994: Sticking to Food schedule Day 597: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 145: Being in bed before 23:15 3 Things I did well, no matter how small - 4 pomodoros - Finished the unfixed part of doh revah ve efsed - 1 Video regarding highways 1 Thing I could do better -Pay attention that I'm avoiding work through messing around with food, and see what I can do to reduce this. Gaming (Death, Slavery, Regret, Disease) - 5 Yan (Life, Individuality, Freedom, Purpose, Self-Fulfillment) - 163

Yes! Wishing you well Allan 🙂

Thursday morning: I missed typing yesterday, partly as I had not much planned Tuesday/Wednesday. However, I got out for some high-repetition upper-bodyweight exercise yesterday afternoon. I also finished re-watching 'Major Payne' in the evening - @Yan, he looks a bit like David Goggins; you might like him, voice-acting considered. I might as well give a kind of review of the movie: Someone whose father was in the military suggested it when I was a teenager. That same someone later encouraged some youth-training - anyway, whilst I didn't 'get' a lot of Major Payne's 'adult-speak' the first two watches, I picked up some this time: e.g. 'What, you think family don't break up? Ain't you ever watched Oprah?' - I didn't remember that last reference, and he spoke those words 'normally'. I don't remember having watched any Oprah yet. 😮 ^-> By the end of the movie, the main character has a vision/epiphany and there is a happy-ish ending. His character doesn't change - much. I liked the straight-forwardness of the dialogue and story (it's a 1995 movie after all, I guess), and how it stopped just shy of making me cringe. The movie also has a good opening. The principal of the school is an antique. ______________ I've been meditating for a trial work shift today. I aim not to let 2 hours of even the worst experience get me down, and will hopefully be able to exercise in company an hour or so afterward. Before that, yes, I was fooling around on my joke of a problem game. I've had a run of luck, combined with sensible 'choices' inside of it. Maybe I'll find no reason (of any twisted design of my own) to dive back in later. Good luck, everyone. ~ Matt Gratitude: ~ A dream in which I did almost two-dozen, slow ab rollouts until failure, in good company - will try soon while awake! ~ Contact with a hirer, obviously ~ Surviving the relative cold temperatures ~ Harry Potter book 5 (they're not over til I'm utterly and painfully bored, I suppose) ___________ Notes space (none yet)

Entry 25.6 Weeks until average life expectancy: 2772 (80th birthday) Day 161: No Useless Videos Day 993: Sticking to Food schedule Day 596: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 144: Being in bed before 23:15 3 Things I did well, no matter how small - 3 pomodoros - Afternoon workout - 3 hours watching materials for the school 1 Thing I could do better -As I am leaving the school only ask when is the next lesson, without too much back and forth, dress and on the way out ask it. Gaming (Death, Slavery, Regret, Disease) - 5 Yan (Life, Individuality, Freedom, Purpose, Self-Fulfillment) - 162

Criiiccckets. When you're back , let us know why the radio silence please 🙂

Entry 24.6 Weeks until average life expectancy: 2772 (80th birthday) Day 160: No Useless Videos Day 992: Sticking to Food schedule Day 595: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 143: Being in bed before 23:15 3 Things I did well, no matter how small - 4 pomodoros - Afternoon workout - More progress on profit and loss statement 1 Thing I could do better No need to separate videos of learning with a block of profit and lsos statement, changing tasks takes its toll, do one and then the other. Gaming (Death, Slavery, Regret, Disease) - 5 Yan (Life, Individuality, Freedom, Purpose, Self-Fulfillment) - 161

I can sort of relate. I myself have a very lively imagination and I often think about video games while experiencing other kinds of media, like music or movies. It's only natural I believe as the mind is used to vivid images coming from so much media exposure. You can see this within the gaming industry itself with many developers taking a lot of inspiration (for better or worse) from blockbuster movies. It's all part of the same corporate machine that wants to occupy as much of your mind as possible. I think over time these images will start to diminish as you stop having new experiences with games. But you will have to face the fact that it's impossible to block yourself from this influence completely. In the end you'll have to learn how to deal with having thoughts about gaming, but not surrendering to the urge to play them. I also suggest you seek some council perhaps regarding your anger issues. It sounds destructive to have such uncontrollable outbursts, and obviously it's costing you lots of money. I've had some anger issues myself related to competitive gaming so I know some of the emotions you're going through.

So today I got a reprimand at work for a situation that my boss took offense with. It felt painful initially and put a spin on my mind for a couple of hours. But I also noticed that I was quite comfortable with carrying these conflicting feelings, and I didn't want to suppress or numb them immediately. My mind started to wander towards the usual self-soothing stuff, like gaming, junk food etc., but I let it run its course and managed to find some focus eventually. I later called my boss and apologized and we had quite a good talk about it where he explained that his intention was to not make "a big deal" out of it, which felt comforting. Overall I'm surprised at how well I reacted to this. Usually I like to just hide and forget about my bad feelings, but here I faced them head on and felt quite good about myself in the end. It's been a couple of weeks since I really engaged with a video game so I suppose my brain is now adapting and finding new sources of strength and motivation. Feels awesome honestly!

Tuesday morning: Yesterday, I went for a short jog and a moderate deadlifting session later after. Not my best, but I did hold on to/grip a decent weight for the longest time in awhile. I thought inwardly this morning that I could replace games with movies again (not so much TV series, as they seem to present less moral lessons and try too hard to encourage that we watch every single episode/season, but maybe one or two included). I did this before, after adapting to a new medication, and becoming done with (one of a few in my history) a copycat game. It might work for me again, because unless the movie content is significantly disturbing, it can be effective escapism, as well as evoking empathy. I tend to reserve intense criticism for when the movie (after several pauses) is finished, instead of exclaiming mid-way, 'Great directing/ad-lib/special effects!' etc. I think that's because in the past, I've latched on to details at various points, letting the rest wash over me as I think about them. I want to appreciate the work put into films constantly, but at the same time, I also don't. What do you guys think? I'd try to post about how they got me through the day, and what I favoured in them instead of games. The movie I've started today was a continuation of nostalgia-seeking, which is what my re-released problem game was initially about. I thought of the title because of a few searches and beginning-watches I went through yesterday, and was having a mindful period this morning after resting from yesterday. It seemed more than natural. ____________ Again, that said, there's the question of in what circumstances I ought to (if ever at this juncture) be 'tougher' on myself - such as facing spontaneous chats/making requests/sweating and trying harder when exercising if someone looks my way and I want to use that as an excuse to worry/get distracted from the effort. It's just that I've already tried that approach as a teenager. Monstrosities occasionally ensued. Well, leave some input if convenient for you. Cheers. ~ Matt Gratitude: ~ Smell-memory in the air outside ~ Low-carb breakfasting (to 'beat jitters') ~ Been awhile since I've said it - 'not dying in my sleep' ~ A weird, compassionate-combined-with-concern dream (almost too real though - an household item brought it back to mind suddenly) ____________ Notes taken: 'What makes a person worry less and pay more attention to subtler social cues/hints as to what should actually be done for someone's needs next?', and 'Do more people really often, consciously and simply choose to be kind/unkind at rapidly-unfolding moments, rather than adopt one or the other as a sustained way of being?' 'Zen?'

Entry 23.6 Weeks until average life expectancy: 2772 (80th birthday) What progress I made this week? -daily progress on my concentrated work, although very little (Long term financial freedom) -Done an estimation on a 1 to 100 scale of my position with the driving lessons (Bolstering my resume for a successful move) -Sent At least 5 emails to Realtors and maybe 2 more to immigration office and 2 contact forms. (Understanding the best way to get a residence permit and to move) -Read two blog posts on a polyglot's blog (Bolstering my resume for a successful move) -Watched 5-7 videos about clutch (Bolstering my resume for a successful move) Day 159: No Useless Videos Day 991: Sticking to Food schedule Day 594: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 142: Being in bed before 23:15 3 Things I did well, no matter how small - 4 pomodoros - Afternoon workout - Progress on profit and loss statement (Summarized all tax deductable products in one excel, and started looking for which categories should i separat them into,including calling two more accountants) 1 Thing I could do better I guess a dishwasher is in order in my next apartment as I've noticed it took me around 40 minutes to wash instead of the planned 15 Gaming (Death, Slavery, Regret, Disease) - 5 Yan (Life, Individuality, Freedom, Purpose, Self-Fulfillment) - 160

Entry 22.6 Weeks until average life expectancy: 2773 Day 158: No Useless Videos Day 990: Sticking to Food schedule Day 593: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 141: Being in bed before 23:15 3 Things I did well, no matter how small - 4 pomodoros - 75% Effort long run - Reading more about how to fill out profit and loss statement for the tax report 1 Thing I could do better I think an hour of conversation with a friend could be reduced somewhat. When he asked if I'm putting a fact or asking, I should have saaid, I'm excited to speak with you but let's stick to our planned timeframe, and if we want to go longer, we may set another call Gaming (Death, Slavery, Regret, Disease) - 5 Yan (Life, Individuality, Freedom, Purpose, Self-Fulfillment) - 159

Hey! What is the red and green count for? 🙂

Sunday evening: As usual (though one of the few reasons I can think why is not feeling the same kind of happiness other Sunday-citizens were presumably enjoying), Sunday has been tough to get through. I had a concentrated bout of frustration and dread over trying to have texting conversations. I may have been a little silly, in the original sense of the word. I've been online, having somewhat the usual cerebral experience, and didn't end up going for a 'turkey' (three gym sessions on three consecutive days). That was fine, except I spent far too much time locked into a game - 'it'/the main culprit. I can honestly say that my plans for it have stalled. The game is, as of the present moment, a joke of a journey to consider. Maybe it was the thought of a first planned - duo - exercise session in the early morning tomorrow, or the place we've chosen to go, but I worked through an angry set of imaginings of my own making as part of a standby. I was also trying to watch an angry character (and a very mild-mannered one as well) in a movie, and may have soaked up too much energy. But I talked myself through it during pauses, and now it's time to wind down. Hopefully I won't be telling you the same thing tomorrow. I aim to be my healthy brand of cool, so things should be fine. Good luck all, ~ Matt Gratitude: ~ Blue skies ~ All grocery store stock available ~ Easy-ish cold shower water ~ Nothing outside that I perceived went much wrong ______ Notes taken: 'Gaming isn't even effective escapism', 'Too many opportune moments have I watched pass' (but how do I avoid hyper-vigilance?), and 'Do I have sufficient energy reserves to sit out unhealthy urges?' (and how might I develop more?)

Entry 21.6 Weeks until average life expectancy: 2773 Day 157: No Useless Videos Day 989: Sticking to Food schedule Day 592: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 140: Being in bed before 23:15 3 Things I did well, no matter how small - 4 pomodoros - Afternoon workout - Reading more about how to study to c1 exam on the guy's blog 1 Thing I could do better at 13 30 cut the meeting according to the living room watch and call my brother, then cut the meeting with him at 14. Adhere to the schedule as if it's a drill sergeeant Gaming (Death, Slavery, Regret, Disease) - 5 Yan (Life, Individuality, Freedom, Purpose, Self-Fulfillment) - 158

Entry 20.6 ( didn't get posted on 20.6 for some reason so I'm posting it now... on 21.6) Weeks until average life expectancy: 2773 Day 156: No Useless Videos Day 988: Sticking to Food schedule Day 591: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 139: Being in bed before 23:15 3 Things I did well, no matter how small - 4 pomodoros - Afternoon workout - Sent 1 more email to IHK regarding whether it's acceptable to apply for a self-employment residence permit as a realtor who wants to work in cooperation with other companies on per-comision basis and more 1 Thing I could do better Eat dinner a bit faster to manage all the pomdoros earlier, begin evening routine earlier and go to sleep earlier Gaming (Death, Slavery, Regret, Disease) - 5 Yan (Life, Individuality, Freedom, Purpose, Self-Fulfillment) - 157

You're absolutely right, to say that everyone who's worried about missing out while abstaining - especially during a first detox - shouldn't be. I can say that confessing all of my sporadic urges to play or daydream about playing during my 90 days off (which went on for 5 months, if I recall correctly) really worked, and were so rewarding that I couldn't put it into good enough words of gratitude or appreciation - not for lack of trying, either. What happened to me personally was after 5 months off, I bravely attended a 'slumber party' (for grown boys 😄) and went out the following day to enjoy it. However, the two homies I was with forgot something essential about my social anxieties whilst out and I felt so let down that I resorted back to my problem game, with eventual gusto. It's even in my forum signature now (though it may not have been then) - 'HALTED' = Hungry/Angry/Lonely/Tired/Environmentally-stressed/Dehydrated - and I was all of them at the time. I don't know if I actually consciously decided to advance a gaming profile as far as I did, during the following week, but I certainly went home and thought so much about 'the good/better' times spent playing such that I ended up simply collapsing and embracing them once more. Much like re-reading the Harry Potter series for the 12th time, there has always been a way of improving the amount of 'data' and feedback from my problem game. What I've done in the last 24 hours has felt positively wholesome, but I know that it isn't. I'm just trying to find out what my real-world limits are again now, with a designated 'safe space'. One problem with that is that time shows no mercy unless we show it first, most likely. Thanks for posting a discussion topic that's successfully guilted this addict.