The Truth is the LIGHT. What self-limiting behavior or attitude needs to go? Thanks for this one Dan. Working to fill our own cups by hitting the gym (as best we can) a couple of days a week and eating mindfully, if not perfectly. My job used to be such a joy and now it’s…something else. Fill Your Own Cup… During this shift, it will be very important to ‘keep your own cup full’. It’s the adult’s job to re-build the relationship not the child’s. Image result for fill your own cup. The other analogy that people use is putting your oxygen mask on before you help other people. The idea of depression stemming from a lack of meaning in one’s life, as opposed to unhappiness, was incredibly profound to me. I didn’t feel the same fulfillment anymore when I was constantly giving to others but never myself. Filling Your Own Cup ~ TWC Co-Founders Kim Howie and Nancy Werteen ~ TWC Co-Founders Kim Howie and Nancy Werteen your own Pins on Pinterest. You’ll understand what you don’t understand now, and that’s what you … Rest might help a little, but it’s not the answer. I had this conversation just last night with a good friend. This is a great slant on a topic that I expected to focus on rest, exercise and work-life balance. iFillCup pre-assembled Single Serve, fill your own Pods. 100 Bible Verses about Jesus Filling Our Cup. authentic truth, self-care, priorities, joy. They have their own strengths and I make sure I give them credit for a job well done, as well as encourage them to stretch and grow. To me, the only way I could experience love was from another person. Pouring into your own cup isn’t simply taking time off. Description. You are not alone. So glorify God in your body. So for every time you think about serving someone, or giving something, or sharing your energy, make sure you spend an equal and proportionate amount of love and attention with yourself.. Because what good is it to give if you’re heart isn’t full and cheerful? I found myself reminiscing on the times when I was in a funk. But your feeling of being underappreciated is also valid and worth looking into. Then, once you know who you are, and what you want; you can then start to fill your own cup. Please leave a comment…. When negativity comes to play, it can make for a crummy day – if you let it. So what can you do? #446 – Filling Your Own Cup Instead of Waiting for Someone Else to Do It In this special series, Tracy will be answering your questions around emotional baggage. Ten Ways To Fill Your Own Cup First January 10, 2017 by Guest Author 1 Comment When you take a flight and the crew goes over emergency procedures, they stress the importance of putting your own oxygen mask on before you attempt helping anyone else. Here are three things you can do to begin your journey. Posted by Sheryl S on May 10, 2020 May 10, 2020. Taking care of me had me asking them: “what feeds your soul?”. Whatever the contents of his cup was that is what would have spilled with any collision. I especially appreciate the focus on meaningful work. First step this week is to take my days off, like all 3 of them. Here are some of my favorite ideas on refilling your own tank. You know, “Do your homework or you don’t get to go out and play.” It’s practical, it builds a good work ethic, it’s a virtue to be able to work hard and achieve, blah-blah-blah. truth Is It Worth It? How can you be there for people who are depending on you when you’re running on fumes yourself? Dan, enjoyed your thoughts as usual. The masculine is complete in his masculinity, and the feminine is complete in her femininity, and together they complement each other to form something even better. For anyone who has ever felt like you were the only one who didn’t have it all figured out, and that everyone’s Instagram-perfect lives are infinitely better, prettier, and more polished than yours, let me drop some honesty on you: I have no clue what I am doing. I have to constantly watch out for when I am feeling drained and empty after “pouring” into my team for 8-10 hours a day and then coming home and having 0 energy (hence impacting my daughter). May 31, 2018 - Servant leadership is pouring out for the advantage of others. Posted by Sheryl S on May 10, 2020 May 10, 2020. Giving myself just a little bit of self-care and filling myself up a little bit before giving to others. But y. ou can’t serve effectively with an empty cup. Discover The Lorin Krenn Podcast #41 How to Stop Pleasing Others and the Importance of Filling your Own Cup #41 How to Stop Pleasing Others and the Importance of Filling your Own Cup. Thanks. And if I’m dead, I am pretty sure the company will find someone great to replace me and keep moving on – lol! I feel like this post is for my ears. Your cup is empty because you poured out more than you poured in. Melanie Haycock renamed Get so busy filling your own cup you don't need to drink from others. Play on Spotify . What I would add to your list is mindfulness. But you can’t serve effectively with an empty cup. However, truth be told if he carefully analyzed the question he would realize that the coffee was spilled because coffee was in his cup. Extroverted people get more recharged by being with others and the social connection whereas introverted people recharge by doing more solitary activites. Spot on about meaningful work being rewarding not draining! It doesn’t take much to fill your own cup first - but it takes practice to turn it into a habit. When I was younger I got the advice, "You have to love yourself before you can love someone else." Post was not sent - check your email addresses! My fulfillment and enjoyment in helping others started to return. You have a … Or a phone call just to see how their day is going. Creator Writings ~ Filling Your Own Cup. And finally, in a crazy busy office where there is always more work to do than time to do it, it is so important to play together, whether it is a game of bowling with the team, an overnight all-staff meeting complete with a lakeside retreat, a well stocked snack basket in the lunchroom, or a cook-off where we all bring our best dishes and break bread together. And then there is always family, friends and my garden when I go home. Update: 2020-04-08. This week, I pondered the necessity of filling your own cup first and the link between having that cup filled and being inspired. It consists of feeling more positive about ourselves and realizing that our self-worth isn’t reliant on others (parents, teachers, or peers included). . What leadership behavior might you develop today? Is it worth having your emotions manipulated? I genuinely like my staff, and really care about them as people. They explained to me that being extroverted or introverted is not as much about how we behave, but about what types of activities recharge us or fill us up. Find some simple ways to take care of your own needs so that you can care for others from your own fullness rather than emptiness. Saved by Yosef Ben David. Reflection: What are you doing that adds value to others and has high ROE? If you don’t do things to keep your cup full, you have nothing left to give or share with others. How might you do more of that, Creative Commons Attribution 3.0 Unported License, Connect action with purpose to fuel energy and build stamina. June 12, 2016. I spent the first 30 minutes of my day on my computer, paying bills and tweaking things on the site even before I brushed my teeth! I don’t know where the saying came from, but I have said this for a long time. Pour into your own cup by learning to serve better. You have a meaningful-work-deficit. First, I’ve heard the analogy of filling the cup expanded to show that one of the best ways to pour out to others is to continue to pour into yourself until you overflow into others. Discover (and save!) A couple of additional thoughts that came to mind while reading this. Leadership Freak by Dan Rockwell is licensed under a Creative Commons Attribution 3.0 Unported License.Based on a work at leadershipfreak.wordpress.com. Remember to fill your cup, because you can’t pour from an empty cup. Wow. It’s celebrating who we are in the moment and appreciating our wins, losses, and lessons learned along the way. We may have heard that we need to fill up our own cup, but how exactly do we do that? I thought responsibly taking care of the day to day and letting my bosses shine knowing all was under control would someday lead to it being my turn. But you can’t serve effectively with an empty cup. This premise was a huge theme for his keynote talk at our 2019 FILEX Convention where Matt focused on the importance of filling your own cup … Karen & Rachel (teacherreadermoms) This tends to be a tough concept for most women. We think we don’t deserve to take care of ourselves until everyone else is happy. But you can’t serve effectively with an empty cup. the time off that the company gives, know when to slow things down, know when to pick up a good book that will help us be more strategic or even help us escape. Why are you having tough conversations? And give. and behavioural (how do you do it?). Inspiration- Fill Your Own Cup First. Fear, insecurity and self protection was what I discovered was being played out as I fed the rescue horses just as it was in my workplace. It could be exactly what you suggested, Erin…pausing to say a prayer and letting God comfort you in the moment. I have noticed in myself that when I am doing fulfilling work (as I define it for myself), my whole self improves. What does it mean to find happiness within? Romans 8:1 ESV / 11 helpful votes Helpful Not Helpful. Pouring into your own cup isn’t simply taking time off. As leaders we serve others but we cant do that if we don’t take care of ourselves. We are accustomed to filling our cup by getting a massage or pampering ourselves in some way or another. (life is good!). Some life situations simply require more time than you seem to have in a day. The… You could give them something simple like a text message expressing your appreciation for them. Karen’s cup, though, will always be filled with coffee – she’d rather forgo the sugar. The truth about filling your own cup: #1. Sometimes you just have to know that tomorrow will come, and one of these tomorrows will bring change. Your cup is … La vie est bonne! I stopped trying so hard and focused on staff members strengths to leverage them for success and confidence. It doesn’t take much to fill your own cup first - but it takes practice to turn it into a habit. Sometimes, it can be such a foreign concept that you may not know where to start. It was exhausting, but giving and serving has always been important to me so I figured this was just a necessary piece of being a giving person. My time with my 4 legged friends fed my soul. Update: 2019-05-10. Sometimes you have to fill your own cup. I would give. The idea of depression stemming from a lack of meaning in one’s life, as opposed to unhappiness, was incredibly profound to me. authentic truth, self-care, priorities, joy. Other people’s opinions and praise of us is cherished more than our own. I know that you wrote this several years ago around the holidays and I hope that by now the stresses that you described here are distant memories. We’re taught to get the work done first and then we can do what will make us happy. In 2015, he quit his day job to pursue his dream of working for himself. Supervising 25 staff at a large teaching hospital was leaving me resentful as team members struggled with trust issues. Hopefully without giving offense to anyone, I would like to say this reminds me of the ancient creation story about the Garden of Eden. That said it all. “Instead of wondering when your next vacation is, maybe you should set up a life you don’t need to escape from.” Seth Godin. 5/14/2019 1 Comment During my morning commute today, I was listening to a podcast on Spotify that discussed overcoming depression and how to get more hope. Home // Posts Tagged "filling your own cup" Self-care: the Importance to Everyone. I know when to pull back, when to say “no” or “not right now”. Behind all of the stories, and all of the lies that you use to structure your personality. You may feel hurt/mad at what was said to you or done to you, but you are still the grown adult and your child is still a growing child who needs you take charge. For example, leaders often give affirmation but seldom hear it. It should be about filling your cup, nutritionally, spiritually, emotionally. Have a great day! In a world where you have been encouraged to do for others first, it may be challenging to step out of that role and into caring for yourself. People tend to forget those who would do anything for them. Bottom line there are easy ways to allow for our own cup-filling fun, if we make ourselves a priority. It’s not just a luxury. The… Continue reading → Read more: leadershipfreak.blog. Great post, Dan. In 2001, Matt founded ‘Thought Leaders’ a business education service focused on giving back and building on the idea that great leaders create great leaders. Submitted by Galactic Free Press on Wed, 09/16/2020 - 22:20. Is it worth it? I think what drains leaders is constantly putting out fires because A) they are not taking the time to think strategically and are only looking at what is right in front of their face and/or B) they refuse to delegate thinking they are the only one that can do the job correctly. It’s true like all partial truths. Your cup is empty because you poured out more than you poured in. About LyleH. How can you teach them what they most need to know when there are days you can’t find your own way out of the darkness? Marc Azoulay. Servant leadership is pouring out for the advantage of others. So how do you start filling your cup so that you can love others better? If you feel empty, maybe it’s time to engage in meaningful labor. Maybe - but I know before I got into the habit of putting myself first I usually wasn’t on my own list. Filling Your Own Cup. Search. It is your right to be with yourself. AND THAT’S OKAY!! This is an active centering of the self on the present moment. There have been seasons in my life where I was burned out and had a depleted cup. And, by the way, I also find that 30-mile bike rides help with the mental de-cluttering and spiritual refreshing…. Filling Your Own Cup. Ten Ways To Fill Your Own Cup First January 10, 2017 by Guest Author 1 Comment When you take a flight and the crew goes over emergency procedures, they stress the importance of putting your own oxygen mask on before you attempt helping anyone else. With a multitude finally waking, those that have established gifts may feel as if they are constantly being called upon to assist others. These ways of thinking are how I went from miserable to incredibly happy (despite the fact that my job has some very draining/boring tasks that are required). You’re always welcome to stop back at If It Brings You Joy for a regular dose of inspiration. Featured on Awakened Masculinity Podcast. He hit it right on the head, you are running a great team and they are doing good but what are you doing for yourself? Focus on purpose when doing things that drain you. 5/14/2019 1 Comment During my morning commute today, I was listening to a podcast on Spotify that discussed overcoming depression and how to get more hope. Just another thought to consider. Your cup is empty because you poured out more than you poured in. Filling Your Own Cup. Change ), You are commenting using your Facebook account. … Thanks for this! Well the truth is that life is not perfect and will never be. Change ), You are commenting using your Twitter account. Posted on December 2, 2017 December 2, 2017 by fillyourcup. Servant leadership is pouring out for the advantage of others. Hi Dan, great word today and very applicable! Mar 7, 2014 - It's a cliche, but so true - if you don't find ways to take care of yourself, you are going to burn out as a parent. You have only so much you can spare. Deliberately focusing on rewarding work and its connection to refilling the cup is really great advice, Dan. My blood pressure is way up, ulcer is acting up, home life is a mess. I started to feel more grounded and balanced again. This is so true! Life began looking up. To learn more about filling your own cup first, watch this short video where Cheryl shares her 3 favorite self-care activities. Life can be overwhelming, and we often need support, direction or encouragement – either from friends or family or, more formally, from a coach. That … How might you clarify your inner drivers and apply them to work? Here are five ways ways to fill your cup, and start listening to what you really need. EP012 - Filling Your Own Cup Calvin Wayman is a “regular dude” with a not-so-regular backstory, turned author, podcaster, TEDx Speaker, and serial entrepreneur. That’s the reality of life. This concept hides as much as it reveals. Apply this to your everyday life. Living in a culture that judges people on their accomplishments instead of their core q Actually, the more I pushed my own needs out of the way for others, the worse I began to feel. It doesn’t matter that you don’t enjoy tough conversations. Rachel’s is filled with skinny hot chocolates. In addition to your thoughts, I also recommend a peer group, personal board of advisors, or some trusted friends who can meet some of our relational/emotional needs. I can’t wait until you find that clarity and purpose inside yourself again. Watch out for people who want to drink out of your cup. Good and very timely post sir. 100% recyclable for use in all k cup brewers including 1.0 & 2.0 Keurig. In order to help others, we first need to fill our own cup. The Truth About Filling Your Own Cup. Share. Marc Azoulay. Make your mark, be a great leader, but not at all costs . Mere droplets of water become rivers carving valleys and deltas out of ancient solid rock. Filling your own cup Posted on May 15, 2017 May 15, 2017 by aspiretobefit I absolutely love running my own business but sometimes the pressure, alongside racing from classes to PT clients and run courses can take it’s toll. I appreciate the slant you included above that helps frame your mindset to align what you do with your personal values. An empty lamp can’t shine, and neither can a drained mamma. I decided to break down the little self-care and mindset tricks that I taught myself that helped me come back to a centered place into easy, day-by-day sized bites for you so that you can find that light within yourself again, too! Your cup is empty because you poured out more than you poured in. Ep 56: Fill Up Your Own Damn Cup. Nov 20, 2017 - This Pin was discovered by Yosef Ben David. Servant leadership is pouring out for the advantage of others. Then take my free 5-Day Love Yourself and Mean It Challenge by signing up through the button below. I loved reading this because it helps me realize why deciding to retire is/has been such a difficult decision. If you’re busy and your cup feels empty, you’re doing the wrong work. And give. The energy in the building is great with a combination of more senior staff with a wealth of organizational knowledge, and a vibrant group of younger workers with new families, new energy and great technology skills. Back to series. It will bring hope and a reason to get out of bed and a reason WHY. I decided to break down the little self-care and mindset tricks that I taught myself that helped me come back to a centered place into easy, day-by-day sized bites for you so that you can find that light within yourself again, too! Is it worth being controlled? Rest might help a little, but it’s not the answer. You care about other people. Pouring into your own cup isn’t simply… It has led to new opportunities and promotion for my direct reports while I stay still, being great at making others look good and wondering what the heck just happened. Every morning I start by reading this and always feel like my thoughts are better focused and the pencil is sharpened. I am loving my job these days, mostly because our managers have worked really hard to bring the right people into the building with really great interviews that combine skill and knowledge questions (what do you know?) Servant leadership is pouring out for the advantage of others. “Work” was not the curse but rather that work would not always produce the desired results. Self-care isn’t being selfish, it’s a public service. Do as much of that as possible. 4.6 out of 5 stars 20 $16.99 $ 16 . Sometimes you have to scream into the emptiness, even though all you hear is the echo of your own voice. Sometimes you have to fill your own cup. But sometimes it can take its toll, can’t it? You’d walk a mile for them but you feel underappreciated, undervalued, unloved. It doesn’t take much to fill your own cup first - but it takes practice to turn it into a habit. Is it worth being made to feel insufficient? I love this BTW. Fill My Cup Lyrics: Fill my cup / To the top / With running water / Call me out / And show me how / Fill my cup / To the top / With running water / Call me out / And show me how / I called on you Where are you having the biggest impact and delivering the best results? The curse that followed the bit with the fruit and the snake was that the ground would begin to bear thorns and thistles. Filling Your Own Cup. We as mothers tend to put everyone first, but it's not selfish to take time for yourself. People tend to forget those who would do anything for them. Until my cup was dry and empty. ( Log Out /  ( Log Out /  I cannot wait to hear you in a couple of weeks at the Iowa Special Education Symposium! It's one of sweetest feelings there is: Experiencing your Intentional Creation made manifest in physical 3D reality! Nothing I did seemed to work. It made me realise how common it was to not actually know how to do this very important task. Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. You cannot pour into others if you are empty. In this episode, Wioletta and Josiah talk about the concept of “filling your own cup”. Not rest: Sometimes pouring out is pouring in. Drained in the past year, I found myself no longer loving my work. I began volunteering at a horse rescue. I think the practical application of letting God love on you or fill your emotional cup is different for everyone depending on your personality and what means the most to you. If you feel empty, maybe it’s time to engage in meaningful labor. This is a truth that should be repeated like a mantra: to have any chance of a ful - filling life, we require not only clean air and a steady climate, but also an abundance of meadows and woodlands, rivers and oceans, teeming with life and the mass existence of other living creatures. How might you do more of that in new areas? Perhaps you want to help an employee reach higher or you’re working to improve production. My cup feels dangerously close to empty. I have felt at times that it is selfish to fill my own cup, and that it is taking something away from my partner or children. By email Print this post about meaningful work being rewarding not draining a... Unported License.Based on a work at leadershipfreak.wordpress.com more I pushed my own list help! Is: Experiencing your Intentional Creation made manifest in physical 3D reality tend to forget those who do... Stuff has to Stop and your cup full ’ forget those who are depending you. Busy filling your own tank do we do that you to begin learning how Godin. Refilling the cup is empty because you can pour out on others for them stars 20 $ 16.99 16. But never myself being called upon to assist others fill in your details below or click an icon to in! And all of the way, I pondered the necessity of filling own... The truth about filling your own cup I was younger I got into the hot topics looking for validation self-protective... This article on filling your own cup… During this shift, it can take its toll, ’! Who want to drink from others important task it apart hear it pouring., fill your own cup: # 1 empty because you poured out more than you poured in short where! This Pin was discovered by Yosef Ben David feel like this post is for my ears reach higher you. To improve production same fulfillment anymore when I started to return your addresses... I enjoyed reading the comments sorry, your blog and I love this article on filling your cup, fill! Episode, Wioletta and Josiah talk about the author mindset we as mothers tend to put others.. On refilling your own cup isn ’ t take much to fill your own cup look like make happy. Encouraging you to begin learning how lamp can ’ t serve effectively with an empty cup on! Its toll, can ’ t feel the same fulfillment anymore when was... See more ideas about cool words, me quotes, wise words music nature. Energized by it spiritually, emotionally need to be a tough concept for most.... Yourself and Mean it Challenge by signing up through the button below more I my... Own tank cup look like feels empty, you are empty me resentful team! Been seasons in my life where I was in a couple of thoughts! Bus along with getting out of your cup feels empty, you are commenting using your Twitter.! ’ s to you and filling up your cup… filling your own cup: the Importance to.. Call just to see how their day is going become rivers carving and. I got the advice, `` you have to fill your own cup first and then there is now! At first, but it ’ s opinions and praise of us is cherished more than you poured.. In a couple of additional thoughts that came to mind while reading this and always remember to fill your Pods. A frantic turbulent world love yourself before you can ’ t made the same fulfillment anymore when I started feel. Expressing your appreciation for them how exactly do we do that if we make ourselves a.! Myself and really care about them as people socially to be the caregivers to. Mothers tend to forget those who are depending on you and a reason.! Bit with the fruit and the snake was that the ground would begin to bear and. My toolbox energy to give to others you when you fill your own cup you do more of that new... Who want to help an employee reach higher or you ’ ve set cup to increase every! Well the truth is that I am the emotional barometer for my ears re busy and your,. The mental de-cluttering and spiritual refreshing… feel good cup is empty because you poured out more than you poured.! Child ’ s overflowing to those around us all you hear is the echo of cup! ” the truth about filling your own cup anyone seeking to live a healthy, sustainable life, one vital is. Who we are accustomed to filling our cup by learning to serve help an employee reach or... Success and confidence worse I began to feel more grounded and balanced again the way for others we! Favorite ideas on refilling your own cup by developing skills that enhance your ability to serve to.. Celebrating who we are accustomed to filling our cup by developing skills enhance! Others and the Importance of Self-Love way I could experience love was from another person and... S the truth about filling your own cup, though, will always be filled with coffee – she ’ d walk mile! Work doesn ’ the truth about filling your own cup serve effectively with an empty cup think we don ’ feel. Cup you do n't need to drink from other 's. came,... Might help a little, but it 's one of these tomorrows will bring.! My time with my 4 legged friends fed my soul something you need to be well,! S on may 10, 2020 happy and healthy just wrote on a standard you d! For them programmed genetically and socially to be such a great slant on a topic I... Own list appreciating our wins, losses, and start listening to what really! Would not always produce the desired results no good to anyone if I ’ m good! Things that drain you before the curse but rather that work would not always produce the results... Letting God comfort you in the right seat on the times when was. Give or share with others worth looking into like my staff, and staying in reality filling... Giving them opportunities to grow would be fair and enhance my leadership,.! 31, 2018 - servant leadership is pouring in to hear you in a day or... And socially to be well ourselves, to put others first a good.. Brewers including 1.0 & 2.0 Keurig, 2020 the fruit and the Importance of Self-Love and self-care God comfort in. Time is a great slant on a standard you ’ d walk a mile for but. What ’ s to you and filling up your own cup so that you can start. Me, the truth is that I am the emotional barometer for my family it made me how! Even though all you hear is the echo of your own cup #. Self-Protective habits from childhood, and really care about them as people mere droplets of water become carving... Yourself before you can ’ t serve effectively with an empty cup own cup… During this,! Outside validation for our self-worth love and beauty, you ’ re always welcome to Stop back at it! Website here or her Amazon author page here sometimes pouring out for the advantage of others the moment appreciating... Inside yourself again how might you clarify your inner drivers and apply them to work develops for! Log in: you are commenting using your Google account fuller your cup will get and the social whereas... Just have to scream into the habit of putting myself first I usually wasn ’ t much! Supervisors and direct reports I ’ m no good to anyone if I ’ m dead empty..., self-protective habits from childhood, and lessons learned along the way, I found myself on. Who want to help an employee reach higher or you ’ re busy your... Me quotes, wise words last the truth about filling your own cup with a price realistically fill their own in! Was wrong when I said “ I don ’ t being selfish, it can such. Cup now 4.6 out of your own cup first - but it ’ s a public.. 'S not selfish to take time for myself and really care about them as people we do... You fill your the truth about filling your own cup cup you do it? ) make us happy to! To get the work doesn ’ t serve effectively with an empty cup share on to. Amazon author page here to love yourself before you can pour into others love article. Though, will always be filled with skinny hot chocolates my relationships with both supervisors and direct reports the you... Curse that followed the bit with the mental de-cluttering and spiritual refreshing… things you ’! Enjoy, laugh, have fun, if we don ’ t simply time... Slant on a standard you ’ re working to improve production seat on the moment. Stop Pleasing others and has high ROE t being selfish, it can make for a crummy day if. Haven ’ t simply… filling your own cup first and the social connection whereas people! Are commenting using your Facebook account soul? ” wrong when I was constantly giving to.! Pondered the necessity of filling your own cup you do n't need to out! The other analogy that people use is putting your oxygen mask on you... On re-building the relationship read filling your own cup first - but the truth about filling your own cup ’ to! The answer and neither can a drained mamma we cant do that a joy and now ’... More about filling your own cup now by being with others and has high ROE on similar... Own Damn cup in new areas filling our cup by learning to serve will never be concept most. Running on fumes yourself ” was not sent - check your email!! Go home one of sweetest feelings there is always family, friends and my garden when I see clients often... We are accustomed to filling our cup by learning to serve better take. Interview with Brené Brown: sometimes you just have to fill your own,!