diff --git a/alexa/_subsections/sec03/lesson-20.org b/alexa/_subsections/sec03/lesson-20.org
index 1da89d9..41ef60e 100644
--- a/alexa/_subsections/sec03/lesson-20.org
+++ b/alexa/_subsections/sec03/lesson-20.org
@@ -13,3 +13,15 @@
 - once she found a perfect client she got awkward
 - before this she did a post-it of "corporate clients love and appreciate my work"
 - then she said 'come on universe send'
+
+** affirmations
+- identify 10-12 habitual negative thoughts
+- pick one of the negative phrases
+
+*** technique to switch negative thought
+- retrain mind
+- reframe the thought to be the opposite
+- take the positive statement and make it a post it
+  - put the post it everywhere
+  - imprint your mind with this new reality
+  - it doesn't matter if you don't believe it
diff --git a/alexa/_subsections/sec03/lesson-22.org b/alexa/_subsections/sec03/lesson-22.org
new file mode 100644
index 0000000..75d0c17
--- /dev/null
+++ b/alexa/_subsections/sec03/lesson-22.org
@@ -0,0 +1,35 @@
+#+title: S03 - L22 | Cultivate Gratitude
+#+HTML_HEAD: <link rel="stylesheet" type="text/css" href="../../../_share/media/css/org-media-sass/categories/social.css" />
+#+OPTIONS: H:6
+
+* Links
+#+attr_html: :class links
+- [[../../toc.org][TOC - Radiate Confidence]]
+- [[https://www.udemy.com/course/1000-watt-presence/learn/lecture/706990#overview][S03:L22 video]]
+
+* Notes
+- we are trained to focus on ne gagive
+
+** confidence
+- fuel
+  - positive thoughts
+  - self belief
+
+- has energy that makes it easier to accomplish your dreams
+
+** negative
+- drains you
+- chaos
+
+** what to do
+- take actions steps
+  - takes energy
+- make a commitment
+
+** gratitude
+- gives you more energy
+
+*** exercise
+- get a journal
+- every night for 3 weeks reflect on the day and write 3 things you are grateful for
+- when you see what you shuld be appreciative for it gets more
diff --git a/alexa/_subsections/sec03/lesson-23.org b/alexa/_subsections/sec03/lesson-23.org
new file mode 100644
index 0000000..6db3e0e
--- /dev/null
+++ b/alexa/_subsections/sec03/lesson-23.org
@@ -0,0 +1,10 @@
+#+title: S03 - L23 | Casual Conversation - Intro
+#+HTML_HEAD: <link rel="stylesheet" type="text/css" href="../../../_share/media/css/org-media-sass/categories/social.css" />
+#+OPTIONS: H:6
+
+* Links
+#+attr_html: :class links
+- [[../../toc.org][TOC - Radiate Confidence]]
+- [[https://www.udemy.com/course/1000-watt-presence/learn/lecture/706992#overview][S03:L22 video]]
+
+* Notes
diff --git a/alexa/toc.org b/alexa/toc.org
index 3c96b94..669b08e 100644
--- a/alexa/toc.org
+++ b/alexa/toc.org
@@ -15,3 +15,8 @@
 2. [[./_subsections/sec03/lesson-18.org][Lessons 18 - Demonstrating Energy Muscle Testing]]
 3. [[./_subsections/sec03/lesson-19.org][Lessons 19 - Instant Confidence]]
 3. [[./_subsections/sec03/lesson-20.org][Lessons 20, 21 - My Big Win, Affirmations]]
+3. [[./_subsections/sec03/lesson-22.org][Lessons 22 - Cultivate Gratitude]]
+
+** Section 4: The Art of Casual Conversation
+#+attr_html: :class contents-overview
+1. [[./_subsections/sec03/lesson-23.org][Lessons 23 - Introduction]]