BSidesCharm 2024 Keynote - Caroline Wong - Humans of InfoSec

[Music] all right so show of hands group stretch hands up all right team

Dance all right guess what we're doing both everyone stand up so it's it's actually like a group stretch and breathe so we're going to go arms up

now dance it out cuz we're happy to be here and because I get nervous before I talk and if I wiggle my body then it moves the anxiety so thank you hey I really appreciate you uh indulging me in that you're awesome so okay slides are working we're here together what a treat it is to be together in real person in a room postco um my name is Caroline Wong I'm currently the chief strategy officer at an offensive security company called Cobalt and I've been working in the field since 2005 there has been a lot of cool technology there's been a lot of cool changes and disruptions and my absolute favorite part of this industry is the

people uh several years ago I started a podcast and that is called humans of infos SEC um on this podcast I talked to real people about their lives and their work and their careers and there are scientists and professors and students and public sector people and private sector people and researchers and we've got a 13-year-old on there you know and and what I love about this industry is that each and every single person is different and unique and I think we really really need that because building and securing software protecting and defending in this cyber world that we live in it's actually takes all of us uh and I've been so pleased and if you haven't had a

chance to check out the podcast highly encourage it um my biggest takea away from the podcast is that there is no one path in this field there is really only the path that you make up um on the podcast I've talked to folks who've built information security curriculums are professors of information security I also have high school dropouts College dropouts people who didn't go to college at all I've got artists I've Got Musicians it's it's all of us um and we all belong so the first half of this story the first half of this talk is going to be a little bit about my story um I want to share some things about myself both

personally as well as professionally the latter parts are going to be interactive it's going to be super fun uh we've got a microphone up here um and in section number four I'm going to be asking you to share with me and with all of us what are some of the things that you do for self-care um and then there's going to be an ask me anything section uh and truly you can literally ask me anything um and so I I really uh encourage folks uh if you want to uh come on up you know grab this microphone uh and and share your self-care uh technique ask your question um I'll also include my information uh so if you prefer to have

a chat oneon-one uh I'll be here all weekend uh and would love to chat so the thing about being a human and working in information security is it it's weird we cannot separate being whole human beings and the work that we do I happen to be a cyber security professional and author and I'm going to start out talking a little bit about my career path so I started my information security career in 2005 I was leading security teams at a global e-commerce company and a social game developer since then I've run a global product management team and been a Management Consultant at an application security company I'm currently the chief strategy officer at Cobalt an offensive security

company that has been on Inc Magazine's list of fastest growing private companies for three years in a row I'm also super pleased to share that at Cobalt uh we're often looking at a variety of demographic statistics and right now our executive team is 50% female out of the entire company we have 50% men 49% women 1% non-binary um and those are kind of not bad you know as as we look around this room um you know we've got all sorts of folks uh and so that's something we're really proud of in 2011 I published a best-selling textbook with McGraw Hill on security metrics in 2018 I started the podcast humans of infosec and I began making courses for LinkedIn

learning to date hundreds of thousands of Learners have viewed my courses on cyber security at work and the OAS top 10 in 2019 a group of math students at the University of North Carolina wrote an article about me on Wikipedia in 2022 my security metrics book was inaugurated into the cyber security Cannon Hall of Fame I have been quoted and pictured in the Wall Street Journal I have been interviewed on the CBS News morning show my career seems awesome and it is on most days but as I mentioned being a human is weird and being a whole and a fragile human being I like everyone go through life juggling managing different roles and responsibilities sometimes one area of

our life excels when another one struggles or Worse sometimes all of the areas have struggles and sometimes it becomes exceptionally difficult to manage I'm here open and willing to share some of my difficulties and struggles and maybe folks can identify with something or maybe we have some similar experiences so here goes in 2012 I married the wrong person and in 2013 I got divorced for years I have struggled with anxiety depression and severe alcoholism in 2014 my beloved father was diagnosed with stage 4 cancer in 2015 my daughter was born and my father passed away just one week later in 2016 I was laid off from my job just like so many people in our field

have been over the past 12 and maybe 18 months or so I am a pretty open book and at this point in my life I feel so fortunate to have shared some parts of my story and received a lot of love and a lot of support so sometimes personal life gets hard and sometimes we experience hardships in our careers or adversity in the workplace these can be scary times because sometimes you don't only fear the situation but you can also be afraid of what happens if you try and do something about it sometimes it's not clear what we should do and it can be kind of lonely I know now that some work environments are healthy and others are

toxic I didn't always know this I just sort of assumed that all work environments were the same and that what I experienced when I was in a toxic work environment was normal I want to provide a bit of context for this story that today I'm 10 years [Applause]

sober thank you it's a really super big deal to me for a variety of reasons I actually like myself better when I'm not drinking than when I am and the situation that I'm about to describe happened when I was still an active alcoholic this particular work environment was frankly a dangerous place for anyone with an alcohol problem there was an open bar at company All Hands meetings and when you walked into the office on a Friday morning you'd be greeted with the CH choice to put Bailey's in your coffee or champagne in your orange juice one of the problems for me about drinking was that having a drink or two or five made it feel easy to forget

about my discomfort and unease confused about a weird interaction with a colleague have a glass of wine not sure if you were just bullied or harassed in the workplace drink this beer have another just forget about it now I know that when I'm feeling emotional my emotions can lead me on a path to self personal growth and self-discovery at that time I would just have a drink and I would push my feelings aside I want to tell you about this one time when I was getting bullied in the workplace at the time I was the only female on an all male security management team to my peers I'll call them A and B shamelessly bullied me I

will never forget when guy a told me about how he and Guy B had worked together to set me up in one of our management team meetings with the sole intention of making me look bad in front of our boss at the time I didn't tell anybody about what happened I kept it to myself and I tried to pretend that maybe it didn't happen I was drinking a lot at this point in my life and I found that if I had a few drinks it was easier to forget about what it felt like to be treated so poorly while that was a horrible experience that I wouldn't want to go through again I did learn a lot from it

I learned that I will never again choose to work in a place where I don't feel psychologically safe I will never again choose to work with people that I don't like and respect I will never again choose to work with people who don't like or respect me when this happened to me I didn't know that I was supposed to be proactively seeking out good people when I was looking for a job I didn't think I would have to do that I just sort of assumed that people would be kind and respectful and supportive I even wondered if people weren't good to me if it was maybe my fault if I could go back in time I might

have done things differently I might have told someone about what happened I might have confided in a therapist or a friend or my sister I might have told someone in HR I might have allowed myself to feel my feelings I might have even considered drinking fewer cocktails and more water so that I could support myself and properly acknowledge in and processing my feelings I might have written about it in a private Journal I might have found some place where I could cry so the cool thing about going through a bad experience is that you learn what you don't want I found that out in this particular work experience frankly I figured that out in my first marriage the cool thing

about making a really big mistake or going through a really hard time is you then learn exactly what to look out for and when I joined Cobalt it was just 10 people and today we're more than 100 and it's been so much fun to grow the organization you know when there were just 10 of us it was easy to to promote a healthy workplace culture it was literally just 10 of us you know we went and sat on the roof every day at 1:00 and we had lunch together it was like grade school it was the best and if somebody knew was going to join the company they were pretty much going to talk to each and every single

one of us you know so we were able to ensure that our values were going to organically be similar to those of the additional folks that we brought on to the team But as time went by and the team grew from 10 to 20 to 50 we realized that this sort of one-on-one personal getting to know each and every single candidate for each and every single hire it wasn't going to scale and so we really had to Define our values and we used to play this adorable game we would get the entire company together and we'd go to an offsite and we'd stand in a circle and we'd go in order of of when we joined the company

and it was the name game and you know we'd start with the founder and the founder would say his name and then the second person would say both their names and and literally you had to say everyone's name which sounds harder than it is I'm just checking my phone because I want to make sure I know what time it is it is 10:23 we're good and so we go around in the circle and we play the name game and then what happens is during our final session of this offsite in Miami in 2019 our then CEO and founder Jacob Hansen stands in the middle of the circle and he starts calling individuals on the team to join us to join him in

the middle of the circle we're all standing around the two of them and Jacob says for example this is Julie Kurt and I really really like working with Julie and he invited everyone in the circle to talk talk about what it is that we all love about working with Julie and he did this with about a dozen of our team members and meanwhile I'm sort of like huddled in the corner with my laptop typing and typing and we get this spreadsheet full of attributes and cultural values and over the next few weeks together the entire company writes down our values and this is not something that the founders or the executive team wrote in isolation in an

ivory Tower this is something that we observed in each other and then we wrote it down and I'd love to share that with you today at Cobalt we have four values the first is humble learning at Cobalt we we are humble Learners what we did yesterday may not work tomorrow so we approach problem solving with a creative growth mindset we understand that occasional failure is part of a natural learning process when trying something new we humbly seek to learn from subject matter experts mentors and advisers we believe that everyone has something to contribute where we have skills and experience we share our knowledge generously and patiently with others our second value is lead with grit we lead

with grit we know that achievement comes from a strong work ethic and Relentless execution we do not quit when the going gets tough we are committed to high integrity we do what we say and we say what we do we take responsibility and we get things done our leaders are in the trenches with us we find Solutions not problems we innovate and we make things happen we own our results and we create our success our third value is quality at speed we produce quality at speed our customers and security researchers Inspire our high standards we set goals make plans and follow through our success measures and action plans are transparent and smart our questions decisions and actions are datadriven and

kpi focused we seize opportunities we know there is no time to waste we say no to what is not important and we deliver the right results at the right time and our fourth and final final value is one Cobalt finally we know that when we collaborate we can make 2 plus 2 equal 10 we respect our colleagues and we value each person's unique contribution we genuinely believe in the Cobalt vision and we care deeply about our customers security researchers and colleagues we recognize the critical importance of each constituency to Cobalt's continued success we celebrate team wins and we show gratitude for one another we lift each other up so today and ever since then these four values

have been embedded into our recruiting process they are literally in our applicant tracking system they are embedded into our performance review process and every year when we do a company kickoff we distribute Awards to individuals who are really great representation of each of these

values so here's the thing it's a crazy world and it's weird to be a human and we work in security we are the protectors We Are The Defenders and I want you to know that we are powerful each of us has an incredible amount of personal power and it is the responsibility of each of us to take ownership of that personal power to build it and grow it and use it to maximize the positive impact that we can have on the world our industry has a burnout problem in order for us to do our best work it's actually so critical that we take care of ourselves think about how much time you spend studying and

learning and working and trying and grunting and just doing the grind each and every single day what if you took a percentage of that effort and you took care of yourself what if you took care of yourself the way that you strive to take care of your organization's customers and their needs and your teams burnout is described as a state of chronic stress that leads to physical and emotional exhaustion cynicism and Detachment and feelings of ineffectiveness and lack of accomplishment does that sound familiar severe burnout means you can no longer function effectively on a personal or a professional level the tricky thing is that burnout doesn't happen overnight it sort of creeps in gradually in this sneaky way that fools us into

thinking that living in a state of constant stress is normal and acceptable living in a state of constant stress shouldn't be normal and it is not acceptable what we're capable of bringing to the table as happy healthy functioning professionals is simply too valuable to lose due to burnout early in my career I used to put up with being treated poorly because I thought that was normal I used to treat myself poorly too I don't do that anymore self-care starts with believing that you deserve it I want to talk to you about a concept called cognitive behavioral therapy the basic idea is that our thoughts and emotions and behaviors are all connected and that you have the

power to change or at least influence one by changing another to do it you identify a negative thought process and you try to change it into a positive one this is so much easier said than done because our negative thought processes are often so deep-seated in our brains that we don't even realize they're there I'd like to give you a couple of examples my parents are immigrants and they raised me to be able to take care of myself and to have as many choices in life as possible when I was growing up doing well in school was a really big deal in our household as a child and as a teenager I did well in school and that felt good

but when I started the electrical engineering and computer science program at UC Berkeley all of a sudden that part of my identity changed it took me decades to develop the core belief that I am smart and I work hard but unfortunately over time I also began to develop a few Associated core beliefs that are quite negative and self-defeating my worth comes from my success in school and work if I'm not constantly exceeding expectations then I'm a failure I need to work harder and unless I'm succeeding I don't deserve to be treated well these are lies these are big bad horrible lies they are not true over the past decade or so I have worked hard to try and replace these

negative belief processes in my brain with positive ones I accept myself as I am right now I know and I approve of myself I embrace balance I allow myself to play and enjoy life I invite you to stand up and say it with

me I accept myself I accept myself I embrace balance I embrace balance I play and I enjoy my life thank you we're going to do it again it just you can you can stand you can sit do whatever you want with your body right now as long as it's not

illegal here's another CBT for y'all the first one was about depression and now we're going to talk about anxiety what might it be like to be in a room filled with people whose professional jobs are to think about the worst case scenario all the time and to warn other people about it what might that be like and and and what might what might our brains be like on the inside you know might we begin to possibly believe that bad things happen and when when they do I won't be prepared I have no control over my life [Applause] lies they're all lies stand up please happens happens I focus on what I can control I focus on what I can

control I trust my future self I trust my future [Applause]

self here comes the weird part oh has it not been weird already I actually want to take a moment and I want to double click on this idea that there are some things that we can control and some that we cannot control there's a topic that I presented at a talk last year at the RSA conference in San Francisco about cyber security and Tarot cards what that's weird there's a lot that we cannot control the behavior of Bad actors the malicious attacks that are launched against our software organizations and people the unintentional errors that we make that our teams make that the users of our software that we build make we cannot control our stakeholders

opinions decisions and actions including Regulators Executives developers vendor Partners we cannot control the size of our security budgets or the size of our security teams what then can we control we control control how we manage our time we control how we manage our energy we control our decisions and our actions and our behaviors we control our opinions we control the way that we think about things we control the way that we interact with others we control what we say and what we do it is natural to get upset and stressed out about the things we cannot control however it's a little bit challenging and it actually requires a change in mindset to be focused on and Laser

focused and intentional about what it is that we can control I encourage you as you go about your day notice what affects your thoughts and your feelings paying attention to yourself and your thoughts and your feelings what's that all about notice which of those thoughts and feelings come from external elements outside of your control and then consider putting those aside notice which of your thoughts and feelings come from inside of you that you have have complete control over consider pulling those closer cyber security is only decades old but humans have been studying themselves for thousands of years as a result I think we as security practitioners we may have an opportunity to look Inward and study

ourselves and consider our significant TR control that we have over ourselves particularly our mindset this is personal power how do we perceive things how do we feel about things how do we think about things I believe that each of us has choice and agency in this area and we can purposefully and intentionally evolve our mindset the archetypes that are expressed in Tarot Card are just one model for different ways of thinking and and perceiving if tarot cards are not your thing you might find similar inspiration by flipping to a random page in writing by Plato Marcus Aurelius or Carl Young you might find grounding in cabala texts the Tibetan book of living and dying or

the Christian Bible even flavors of personality testing can be useful in this way Myers Briggs strength finder enog Etc what I love about the ter is that I can go about my day mindlessly caught up in a stream of emotions and thoughts that are largely driven and influenced by things outside of my control someone just doesn't get it a business decision has been made that I don't get to backfill the person on my team who just left development managers are not prioritizing security vulnerability fixes incidents and fires are happening and they need to be addressed projects are not getting done I am stressed out and exhausted sometimes I take a moment a couple of deep

breaths I shuffle my Tarot deck and I pull out a card and then I breathe some more and I look at the card and it's imagery and I notice how I feel in response to how the card looks and what I understand about its traditional meaning I ask myself at this moment moment what can I learn how might I be able to shift my mindset here's the very best self-care advice that I have to offer and get ready because the next section is the volunteer section in fact I'm just going to give you a preview so folks can start thinking about it if you do something to take care of yourself and if you'd like to share what that is

with the group please consider coming up to the mic and just sharing it with us and I'm going to take this presentation off of presentation mode and we're going to write it all down and then we can share it the best self-care advice that I have to offer get to know yourself pay attention to how you feel and manage your energy accordingly there are so many techniques and strategies about how to manage one's time brush your teeth while you're in the shower you'll say 5 minutes but what about your energy there's only 24 hours in a day but depending on your energy level you can either feel completely depleted and like you have nothing left to give or you can

feel inspired like your tank is full and like you can accomplish anything find out what gives you energy and what takes it away from you and choose your activities according always remember that you have value and that you are worthy regardless of what is going on externally it's cheesy but true it's what's on the inside that counts the only thing that can really make you feel good about yourself is if you're the one who believes it all right it is Interac action time who wants to come up and share about their self-care techniques you can shout it out you can walk up to the microphone microphone I mean it's like really far so yeah please join

us in theory it's on it is not on fix and I can hear you so I can also repeat what you say tell me your name my name is Thomas Lin hi Thomas Lin I'm 22 years old and I'm a graduating senior from talson University I am somebody that throughout my life I have struggled with ADHD anxiety and depression and while I'm on the other side of the coin I am a person that has gone through divorce between my parents back in 2016 while in my life I found ways to deal with emotions that come up or something that comes up and I figured I'd like to share that with you so so ever since I came on campus I started

doing student radio I have a radio show where I do talk radio I have started it back in 2022 it has been something that I have been projecting my voice out to people and no matter who's listening I know that they're finding passion and enjoyment in what I have to say for alongside that I have found enjoyment in the cyber security club over at talson I have been a leading member I have been partaking in several competitions and I've been finding that I'm not just the average guy that just sits at the computer and types away I try to break the mold and I try to be somebody that talks to people let people know who I am

and somebody that is open the last thing I like to do as crazy as it sounds is I like to watch um Robin Williams he's been a big inspiration in my life uh he's been somebody that always brings me the laugh and feels very feels like he's sitting right next to me on my couch when I watch him and so when I watch the scene from Goodwill Hunting with the park bench scene I'll watch it and I'll just think about how he says all these things about the main character being somebody that you can't just read a book about I've been trying to be somebody that isn't just read a book but somebody you have to

experience thank you so [Applause] much my M I'm Gary Rymer um my mind runs a lot all the time um I had a piano ano student who was a professional Missour we swapped lessons for a year and unlike him I practiced um and I have found that giving and getting massage so doing massage swaps is a great way for me to go into that mindless float State and if I'm making somebody really happy and my massages are that good so I do um that it is very rewarding to me that doesn't require any serious thinking and if they reciprocate God you know you love that so just taking care of the body and just totally chilling is the way I do that Co

kind of broke that I'm still open doing it now that we're all vaxed and stuff phenomenal you heard it here anybody needs a massage find our Piano guy thank you who knew that we had physical bodies I thought we were just brains floating in a meat bag firstly thank for sharing we appreciate that uh my name is Dominic fun fact favorite color is orange um so me personally I'd like to really practice work uh life separation um staying active boxing going for hikes working out um I like to give back to the community so volunteering and philanthropy um video games Street Fighter Magic the Gathering Final Fantasy um Call of Duty unfortunately um and then

I just I feel like being able to mentally separate and just kind of immerse yourself in the things that you enjoy really help you to remember that you're a person and just kind of just Embrace what makes you happy yes yes yes yes thank you let's do things for pleasure so much of the stuff that we do is so important and it's so serious but what if we just did things for fun my name is lth O riy I am a uh red team operator and so that means I'm constantly seeing a bunch of scary failures because I'm the one causing them before someone bad does uh my preferred method of dealing with that is

partition one of my weekend days for just myself no chores no uh work related stuff nothing just take care of myself for one day each week thank

you oh I feel short hi I'm Jess mcandrew I'm actually going through a midlife midcareer pivot from Real Estate and management into cyber security um which has been amazing but also so incredibly stressful um and one of the things I do to manage is periodically every month or two I try to take an entire weekend and go camping because my entire life is filled with learning new classes constant communication and just having that break from screen time for a weekend even though I do cheat and go check my emails in the parking lot um has been incredibly helpful for restoring Focus thank you so much thank you all I feel like you know I I wonder if folks

are you know over here it's like a lot to get up in a big room and like walk over but you can also raise your hand and maybe somebody will run a mic over to you hey so my name's Andy um this literally only just occurred to me while I was sitting there what I do in my spare time I play the guitar I write music I record music this is great but I spend all my day working in cyber security in front of a laptop and in the evenings I sit producing music in front of a laptop so I'm saying put the effn laptop down go for a walk join a Library read a book listen to some music and if

you want music recommendations you like heavy music heavy metal there's a great band from Britain called Sleep token put it on the list sleep token rock on thank you so much hi I am christop um I stretch I walk I podcast I create content and I love talking to people about their Journey cuz that just separates it from what I'm thinking about thinking about them and sharing their stories thank you uh hi my name is Julene um I have really bad anxiety so I'm mostly just doing this for my anxiety because this is good exposure therapy yes exposure therapy thanks um so I've done Muay Tha for 5 years years I was human trafficked when I was 13 um and I was in a part of

human trafficking called the trouble teen industry as a child I had really bad depression because of a family Dynamic and um that led to me being labor trafficked for a year so that left me severely traumatized but Muay Thai brought back a lot of that um physical autonomy that I lost um it's incredibly undermined that we need to be in touch with our bodies and have a sense of like like that we are in control a lot of people lose that a lot of women do by the way if you've ever been assaulted there's a very good chance that you're incredi incredibly disconnected um but Muay Tha braz ji Jitsu both have granted me that um

autonomy that I lost a really long time ago and then in addition to that cyber security has made me feel incredibly secure in my privacy and it's really been the one D driving passion that has kept me here on Earth and I just I think it's I think it's incredibly important yeah thank thank you so [Music] much so my name's uh Joel I'm a former nerd who got into marketing working for a lot of other nerds helping them find their voice and find their messaging and uh about a year ago I found myself at a job with an amazing company but not quite the role for me and I felt lost and I said I felt like I was saying a

lot of things or trying to say a lot of things that I wasn't being heard so I decided to step out and become a solo consultant and figure my own out first and in doing so I invented a card you mentioned cards a card game to help my clients figure their out before they waste money on the marketing companies and I found that it's been useful for me as well and it's helped me find what my first Prin principles are as a person before I start being distracted by helping other people talk so I had to find my own voice first and that was the main thing like what are my first principles what am I about what am

I not going to compromise on so since you mentioned you like cards here's some tarot

with thank you message deck the get your mess messaging out of your heads and onto the table deck thank you hi my name is Umar um I just got into this industry so I'm still kind of looking around and seeing what I'm interested in my boss recommended this to me and so far I'm overwhelmed quite a bit but I'm enjoying it and you kind of brought it back down to earth and humbled it so I really appreciate that um for me I like trying new things trying new restaurants things like that activities so that's my like I guess escape with the Mind bodywise definitely the gym boxing my coach is he's a he's like a best friend

of me he's a bit of an older gentleman tells me some crazy stories from when he was in the Bronx New York he's a bit of a hustler I'll leave that to your imagination but um Spirit um I practice Islam so the month of Ramadan just ended uh it was a good time for me to pray and get back in the religion that's it thank you so much and welcome we're delighted that you're [Applause] here uh hello I'm Calvin I'm in seventh grade so I'm in school a lot obviously I'm in seventh grade so I have to do I have to do a lot of studying get all this work in and a lot of people with

careers and jobs have to crunch all this work into a single time frame and it can often be very stressful but what I found helpful is that I don't even need to go outside or have to do this intense exercise but I just get up from my chair take a quick walk walk around the room just quick stretch and helps me clear my mind so I can be more efficient and productive thank you so much I wish I knew that when I was in seventh grade short people problems hey my name is Ray um one of the things that I suffer from is dysphoria and part of that is my panic attacks so a lot of my mind and body has

been hey get off your desk get out there start longboarding I've been skating since I was four uh that's one of my huge things for body one of my biggest things for mind is grounding and mindfulness has been my biggest um just get back to square one get back in theame um I feel like you know I could speak for all of us we work in a very hectic very tense very anxiety inducing field um the ability to get some fresh air feel the wind in my face and reconnect with people I live with the passion that I love the friends and family I've made along the way in this amazing field has been just eye

openening and has both helped me in my career but also helped me in [Applause] [Music] life hi I'm Rob Thompson I work as a Special Response engineer for local MSP um one of the things that I always face is so much of our work is in the virtual in the abstract and if anyone's ever faced the dreaded family reunion question oh what do you do so one thing that always helps me is finding something I can make or do physically something that you can end with a thing you can look at and say I made that and just the Euphoria and just the centering nature of that has been wildly helpful phenomenal thank you so

much welcome hello my name is chme um I'm a graduate student at John's Hopkins so a major part of my motivation is people so what I like to do is just listen to other people's story be my Uber driver or um one of the students who are looking for you know uh admissions into college or just some strangers on RIT so just hanging out with them listening to them talking to them many of the time it's all my problem as well so yeah just want beautiful thank you so

much we were going to do an AMA and ask me anything and what I'll invite you to do is let's find each other and let's talk because there's so much more that we get to explore together over the next couple days it's time to wrap up and I want to leave you with just a few key takeaways um and one final little exercise for us to do together so here's the three takeaways thing one be committed to your work and learn everything you can make sure you really understand whatever problem you're trying to solve and then apply your talents and work hard thing two Focus all of your efforts on the things you can control let go of the things that are

outside of your control and number three and most importantly take care of yourself you will deliver your highest quality work when your heart and your mind and your body are well thank you [Applause] [Music] do do people know about the self hug give yourself a hug a little self hugging it out thank you [Applause]