Shows
Just Show UP!Learning to Thrive in Busy Seasons at Work + Key Lessons LearnedSend us a textIn this episode of the Just Show Up Podcast, Lauren shares how she learned to thrive during ultra-busy seasons at work, drawing from key lessons learned during both previous and current launches. She dives into why testing things to ensure they’re working is crucial, how surrendering and trusting the process can make life easier, and the importance of shifting from work mode to self mode is very important. Plus, she reflects on how, after 4 years of hard work, things now feel much easier—thanks to the groundwork laid earli...2025-03-1421 minJust Show UP!Birthday Behavior: Stepping into Future Self EnergySend us a textIn this episode, I reflect on why I took time off, the lessons it brought, and how it has shaped my perspective. As I celebrate my birthday, I’m sharing insights on personal growth, goal-setting, and the mindset shifts that come with expansion. I explore the power of manifesting, surrendering, and stepping into future self energy.In this episode, I discuss:The lessons I learned from taking time off and the personal growth it led toHow I’m embracing a singular focus on my health and what that look...2025-03-0525 minJust Show UP!One Year of Showing Up ... The Lessons, Wins, & What’s NextSend us a textThis week marks ONE YEAR of the Just Show Up podcast! 🎉 Join me as I reflect on what this milestone means, the lessons I’ve learned, and the wins I’m celebrating. We’ll dive into:Why showing up matters, even when things aren’t perfect.What this podcast has taught me about myself and my voice.How not everything has to be about monetization—and why that’s okay.Lessons on consistency, commitment, and celebrating the journey.What’s next for the Just Show Up podcast in year two!Whether...2024-12-1420 minJust Show UP!How to Navigate the Holidays & Actually Enjoy ThemSend us a textThe holidays can bring joy, but they can also highlight stress, overwhelm, or even moments of loneliness. In this episode, Lauren shares her personal experiences navigating family dynamics, working during the holidays, and truly making an intentional choice about how to spend this time of year. Tune in as Lauren shares:Practical tips for managing holiday burnout, overwhelm, and stress.How to set boundaries that honor your peace and joy.The importance of celebrating your wins 🎉 and having the courage to reflect on your "failures" (aka lessons in disgu...2024-12-1127 minJust Show UP!Bachelor/Bachelorette recap & navigating wtf seasons of lifeSend us a textWelcome to another episode of Just Show UP! This week, we’re diving into a recap of the Bachelor/Bachelorette that Victor and I hosted. Sharing some takeaways from the trip together and as a whole. But that’s not all—we’re getting personal and real about those “WTF” seasons of life that leave us feeling stuck, confused, or just not feeling like yourself.I’ll share my own experiences navigating these tough times, what’s helped me gain clarity, and how I’ve learned to lean into the discomfort instea...2024-12-0529 min
Digital Business EvolutionHow Structure Leads to Creative Freedom and Effective Leadership with Lauren HunnewellIn this special episode of Digital Business Evolution, we're getting into the concept of structure with our in-house expert and integrator Lauren Hunnewell. This powerful segment was pulled from a live call in our monthly membership The Club. The idea that "structure creates freedom" is unpacked, exploring how structured planning and organization can actually enhance creativity and productivity rather than stifle it. Lauren shares insights on how solopreneurs and small business owners can use structure to lead effectively, manage teams, and reduce stress. We discuss the importance of deadlines, the myth of multitasking, and why embracing tasks y...2024-11-2116 minDigital Business EvolutionWhat's an Integrator and Why You Need One: Part 2In this re-air episode of the Digital Business Evolution podcast, Jess will be diving back into the amazing world of integrators with part 2 of what exactly is an integrator and why you need one. In part 1 of the series,team DBE’s very own integrator took us through her journey starting as Jess’s assistant and then becoming the powerhouse integrator we know and love today. Jess and Lauren explore the experiences and lessons learned as they navigate the complexities of managing and organizing a team. From project management and revenue goals to positive team culture, Lauren share...2024-10-3153 minDigital Business EvolutionWhat's an Integrator and Why You Need One: Part 1In this re-air episode of the Digital Business Evolution podcast, Jess discusses the critical role of an Integrator. And who better to speak to about the role than our very own Integrator, Lauren Hunnewell! Lauren, has quite the journey to share! It all started with hiring her as an assistant, but this wasn't just any ordinary assistant role. Jess wanted someone who saw the vision and was dedicated to making that vision become a reality. Fast forward to today, and Lauren has transitioned into the role of Integrator. Join us as we explore the challenges, growth, and b...2024-10-2948 minJust Show UP!Dopamine, Routine & the Impacts on Our Well BeingSend us a textIn this episode of the Just Show Up podcast, join Lauren as she shares about her recent discovery of how the dopamine chemical and the impacts is has on our motivation and mental health. Lauren shares about a recent podcast she listened to where they went in depth on the dopamine chemical and the implications that it has on our brain in positive and toxic ways.Lauren dives into sharing with you all about what she's learned about dopamine, how the stories we tell ourselves and how dopamine plays...2024-10-2324 minJust Show UP!Life themes, BTS of a different season & Intro to MasterySend us a textIn this episode of the Just Show Up podcast, Lauren dives into some recent life themes. She reflects on the devastation caused by the hurricanes and the stress they have caused, even though she herself was not directly affected by the hurricanes. She also discusses being in a funk and scars vs wounds ... When to know if you're ready to talk about something. Lauren, of course, shares insights from her latest read, Mastery. She talks about the concept that "10X is easier than 2X" book and the book mastery pair together...2024-10-1622 minJust Show UP!Unlocking the Power of Frequency and EnergySend us a textIn this episode of the Just Show Up podcast, Lauren talks about moving into quarter three and making the most of the final 90 days of the year. Lauren dives into the "second part of energy" she discussed in last week’s episode and offers a couple of exercises to help you see where the impossible is possible and where you can find small joys in your desires that are incredibly beautiful. This episode will inspire new ways of thinking and open your mind to the possibility that all you desi...2024-10-0221 minJust Show UP!How Masculine & Feminine Energy Impacts Our Everyday LifeSend us a textIn this episode of the Just Show Up podcast you will hear about the differences of masculine and feminine energies and how we can harness the power of them daily. Join Lauren as she shares how these energies can impact every area of your life from the time you wake up to the time you go to bed, and all moments in between. Learn how to harness the power of these energies so that it can help you to achieve your manifestations, your goals and overall help you to...2024-09-2631 minJust Show UP!Living with Intention Through Powerful Habits Part 2Send us a textIn Part 2 of this candid and introspective episode, join Lauren as she debriefs more of what it looks like to course correct an area or multiple areas of your life before the compound effect really goes the opposite way. .With only a few months left in the year, Lauren sits down to reveal the light she came to with reviewing previous successes, what she learned from those wins and also where she made the mistake to think it was "fixed" or "completed".If you’re feeling stuck or off t...2024-09-1129 minJust Show UP!Living with Intention Through Powerful Habits Part 1Send us a textIn this candid and introspective episode, join Lauren as she offers a behind-the-scenes look at her personal process of goal-setting and course correction. With only a few months left in the year, Lauren sits down to review her goals, confront the ones she hasn't yet reached, and shares how she plans to realign her actions to finish the year strong.Lauren walks you through her methodical approach to a "brain dump"—a technique she uses to clear her mind and organize her thoughts. She explains how this simple yet powerful practice he...2024-09-0414 minJust Show UP!Get Out of Boxes Keeping You Stuck by Finding Your PowerSend us a textIn this episode of Just Show UP ... join Lauren as she shares about her last part of the Turn Up conference just before it came to an end. She also shares about the profound wisdom & inspiration that was on her mind as she left a session from one of her mentors Chelsie Diane, the founder of Poems and Peonies. In this episode Lauren she shares how being in spaces that expand you and show you who you are begs the question of "am I showing up as who I tr...2024-08-2821 minJust Show UP!How Small Energy Shifts Can Help You Break Through Invisible LimitationsSend us a textIn this episode, Lauren dives into the transformative power of dressing with confidence. She emphasizes the importance of going the extra mile, even when it feels challenging, to fully embody your personal style and project the energy you desire.Lauren also explores how to define your "avatar" or trademark look—an aesthetic that reflects who you are at your core. By tapping into this energy, you can unlock a vibrant, authentic version of yourself that exudes confidence effortlessly.She challenges listeners to reflect on whether they are truly showing up...2024-08-2113 minJust Show UP!Going Solo: How to Travel Alone with Confidence & 5 Bonus Travel TipsSend us a textIn this episode of the JSU Podcast, Lauren takes you behind the scenes of her recent solo travel adventure, sharing why she believes solo travel can be one of life’s most impactful experiences.Tune in as Lauren discusses the highs, lows, and everything in between when it comes to traveling or doing things by yourself.And as a bonus, she’s also sharing five of her best travel tips!Episode Takeaways:The importance of spending time alone and traveling soloWhy your relationship with your...2024-08-1433 minJust Show UP!Check in, Life Themes & Let's "Be About It" SeasonSend us a textJoin Lauren as she kicks off Season 2 of the JSU podcast. Reflecting on her break in July, she shares the themes she noticed in her life during this time.From her reunion weekend and the chaos of planning and socializing, Lauren realized the dualities of life and how to let go of "perfectionist" thinking.Tune in to hear what to expect in the upcoming season of the podcast and more.Share the Love:If you loved this episode, please leave a review and share...2024-08-0722 minJust Show UP!Why Reconnecting with Your Vision Can Change Your LifeSend us a textIn this episode of the JSU Podcast, Lauren guides you through a powerful session on planning your goals for the rest of the year. She provides tangible and practical ways to achieve your goals and offers fresh perspectives on how to view them. Lauren emphasizes that the time it takes to achieve a goal is not as important as the personal growth you experience along the way.Lauren shares a quick and easy 7-step process to review your goals, helping you identify where your energy is being wasted and w...2024-07-0135 minJust Show UP!Embrace Your Main Character Energy & Mid-Year ReviewSend us a textIn this episode, Lauren shares insights on how to embrace your main character energy and conduct effective mid-year reviews. She also narrates a compelling story that ties in lessons from the previous two episodes, demonstrating unique ways to achieve your goals by leveraging your resources and taking necessary actions.Key Highlights:Tips on how to embody your main character energy.Importance of conducting mid-year reviews.Methods to evaluate your progress and adjust your goals.A powerful story that blends examples from previous episodes.Real-life applications of the strategies...2024-06-2639 minJust Show UP!Bonus: Future Self MeditationSend us a textJoin Lauren as she shares with you a powerful meditation she did for herself to meet her future self and the impact it had on her. You can do this practice on your own with some music or in silence. You can also find a meditation online that will support you in this practice.Below are some options to support you as well. Resources: Guided future self meditation with Tara Brach : https://www.youtube.com/watch?v=g5XXQPQofxkGuided future self meditation...2024-06-2108 minJust Show UP!DO THIS to Become Who You Are Meant to BeSend us a textIn this episode of the Just Show UP! Podcast, Lauren explores the profound influence of words and the intentions behind them, emphasizing how they can dramatically shape our lives. She breaks down how words, when chosen and used deliberately, have the power to create significant changes and impacts.Lauren also shares her personal journey with a challenge called "Full Out Season," explaining how it is transforming her life. She advocates for challenges as a means to reenergize oneself and achieve personal goals, highlighting their role in fostering accountability and personal growth.2024-06-1228 minJust Show UP!Welcome to June & Where are you resourcedSend us a textIn this episode of the JSU podcast, Lauren dives into her favorite time of year—the middle of the year. She loves this period because it's an ideal checkpoint for assessing our progress, setting future goals, and identifying necessary actions to achieve our desires for the rest of the year.Lauren guides listeners through various ways to reflect on their current status and recognize their available resources to use along the way. By "resources," she means the incredible tools at our disposal, which are not just productivity hacks or to...2024-06-0525 minJust Show UP!Breaking Down The Marie Kondo MethodSend us a textIn this episode of the JSU Podcast, Lauren begins with a recap of her most recent move, explaining why she decided to make this change and what has resulted from her decision.In addition to her recap, Lauren shares her candid experience with the KonMari method, created by renowned organizer Marie Kondo. After organizing her home in January 2023, and now having moved, she reflects on whether the method truly made her feel organized, what she learned from it, and the unexpected benefits of home organization.Key Takeaways:2024-05-2930 minJust Show UP!Elevate Your Life By Doing What You Love More OftenSend us a textIn this episode of the Just Show UP podcast, Lauren dives into her previous week, highlighting how it turned out to be a well-rounded and fulfilling experience. Lauren is aware that listeners are not simply interested in hearing about her week for its own sake; rather, she shares valuable insights on how she achieved such balance, what contributed to it, and why it matters.Lauren discusses her brain dump method, explaining how listeners can use it to get more done, enjoy life more, and maximize every moment. She also dives into...2024-05-2232 minJust Show UP!From Anxiety to Sobriety with Special Guest Lauren's MomSend us a textIn this episode of "Just Show UP," Lauren spontaneously invites her mother to host a Mother's Day special while on a weekend road trip.Lauren and her mom delve into the depths of her childhood, revealing how societal norms and standards can profoundly influence our lives, shaping us into the individuals we are today. This exploration underscores why Lauren has dedicated herself to living the "Just Show UP" life.The duo are familiar with the struggles of addiction, mental health issues, and depression, and they candidly discuss how these...2024-05-1527 minDigital Business EvolutionFrom Planning to Execution: Unpacking the Success of DBE's Latest Empower Launch with Jess, Lauren, and MikeIn this episode of the Digital Business Evolution Podcast, Jess is joined by not 1 but 2 special guests! That's right, Team DBE’s Integrator Lauren Hunnewell and Head of Growth Mike DeRose weigh in on this fun, insightful and powerful episode as they reflect on the recent success of their 2024 Empower Launch. Team DBE gets into the intricacies of planning and executing a launch, emphasizing the importance of early preparation and strategic decision-making. Join in as they explore the evolution of their business, the challenges and learning curves they faced, and the valuable insights they gained along the wa...2024-05-0957 minJust Show UP!Diving Deeper into the Subconscious & How Our Triggers Are Our Greatest GiftsSend us a textIn this episode of the Just Show UP Podcast Lauren begins this episode with reflecting on 20 episodes, and how podcasting has shaped her path in the past few months. She not only expresses her gratitude for the platform, but also for her listeners she has, and also that she is sharpening her saw with this craft.Lauren then moves on and reviews Episode 19 and begins to dives even deeper into the subconscious, which she rounds out how it all works. From the Ego, to the subconscious, to inner child w...2024-05-0827 minDigital Business EvolutionGetting to Know Jess and Mike With 21 QuestionsIn this “Mike Drop” edition of the Digital Business Evolution podcast, we get a front row seat to a game of 21 questions between Jess and Mike. The one and only Lauren Hunnewell who is the Integrator/COO of Digital Business Evolution will be hosting today's fun and interactive show. Tune in to today’s episode for a peek behind the scenes into how Jess and Mike’s relationship really is .We promise you’ll even have a few laughs. Let the games begin! 📸 Current Gear/Camera Setup: Roost V3 Laptop Stand Rode...2024-05-0129 minJust Show UP!Intro to Subconscious Patterns, Moon energy & Shadow WorkSend us a textIn this episode of the "Just Show UP! Podcast," Lauren dives deep into the intricate realm of subconscious patterning and its profound implications. With over two decades of personal development exploration under her belt, Lauren has recently honed her focus on the intricacies of habits, patterns, and intrinsic motivation.Throughout this episode, Lauren explores the significance of our subconscious, its influence on our habits and choices, and practical methods for reprogramming ourselves to foster more aligned behaviors.Key Takeaways:Understanding the role of the ego and...2024-05-0127 minJust Show UP!JSU Together: Celebrate our 6 Year Anniversary with UsSend us a textIn this episode of the "Just Show UP Together" segment, Lauren and Victor invite you to celebrate their 6-year anniversary with them.Tune in as they reflect on the past 6 years together, sharing the highs and lows, and dive into relevant topics in their lives.They discuss the journey from booking their wedding date to being together for 6 years, including a 3-year engagement, and the valuable lessons learned along the way.From humble beginnings like sleeping on parents' couches to leaving corporate jobs, they share insights into...2024-04-2434 minJust Show UP!5 Essential Keys to Unlocking Success in Your LifeSend us a textIn this episode of the Just Show UP Podcast, Lauren dives into deep into practical strategies for setting yourself up for success in life and achieving personal growth. She explores the importance of clarity, self-belief, efficiency, planning, and attitude in shaping your journey towards your goals. You will leave this episode feeling inspired as we transition into quarter 2 of the year, equipped with a clear vision of success and motivated to incorporate actionable steps into your life. Key points discussed:Clarity on Your DestinationUtilize techniques to un...2024-04-1729 minJust Show UP!BTS: From Work Launches to Wedding PlansSend us a textJoin Lauren in her first Just Show Up episode in a few weeks where she candidly discusses the mental push it took to step back behind the mic. In this episode, she shares a mix of updates and insights she is pumped to share, and, as always, she's brimming with actionable advice along with the BTS of her current happenings in her life from completing an exhilarating yet taxing work launch, to tweaking personal productivity systems, to planning life's big events like her wedding and navigating apartment moves. In th...2024-04-1023 minJust Show UP!Birthday Episode: 10 Lessons Learned in Ten Years (Part 2)Send us a textWelcome to another insightful episode of the JSU Podcast! In this episode, Lauren shares her journey and imparts valuable lessons she's gained over the past decade in Part 2 of her birthday series.Highlights include:Discover the transformative power of blind faith.Learn the powerful practice of releasing expectations.Explore the significance of supportive books, and podcasts in lieu of friendshipsEmbrace the concept that nothing is wasted in lifeTune in to gain invaluable insights that will help you assess your life's alignment with your true self and aspirations.2024-03-1316 minJust Show UP!Birthday Episode: 10 Lessons Learned in 10 Years (Part 1)Send us a textIn today's episode, we dive deep into the profound wisdom and life lessons accumulated over the past decade with our Just Show UP! host, Lauren. As she approaches her upcoming birthday, Lauren graciously imparts ten invaluable lessons she has gleaned and embraced throughout her personal journey. These lessons encompass the significance of prioritizing health and nurturing relationships, as well as the transformative impact of taking risks and welcoming change. Lauren's insights promise to ignite inspiration and strike a chord with each listener. Join in as she embarks on a...2024-03-0629 minJust Show UP!What Are Tests and Why They Matter in the Game of ManifestationSend us a textIn this episode of the Just Show Up podcast, Lauren dives into the theme of "tests" in life. While we often experience them, we may not always recognize them for what they are. This episode serves as a reminder that tests come in various forms and sizes, ultimately aiding us in reaching the level and frequency necessary for the manifestation we seek.Lauren also explores the concept of authentic codes, discussing how to filter decisions through our core values or authentic codes. She underscores the significance of understanding our core values...2024-02-2821 minJust Show UP!Navigating the Fine Line Between Rest and HustleSend us a textJoin Lauren as she shares her personal strategies for managing busy seasons of life while navigating the delicate balance between hustle and rest. In a world that often advocates for extremes—full-on hustle or complete rest—Lauren emphasizes the importance of discernment in determining what's best for you.In this episode, Lauren discusses the challenges and rewards of making sacrifices on the journey to success, emphasizing that sacrifice can be a crucial part of realizing your dreams. Whether you're in a season of hustle or rest, Lauren provides practical tips and insi...2024-02-2122 minJust Show UP!JSU Together: Remembering that you're on the same teamSend us a textIn this Valentine's Day edition of the JSU podcast, we are brought together with Lauren and her Fiancé, Victor Diaz. Where they discuss the particular elements that have assisted them during their 6 year relationship that have helped to make them a strong unit. In life, Lauren believes that relationships are the second most important element to the formula of a happy life, but if you don't feel fulfilled, seen or heard in your relationship, this episode sheds light on ways in which you can feel, receive and give that support. 2024-02-1449 minJust Show UP!Exploring Human Design Foundations with Karishma MohiniSend us a textWelcome to our latest episode where we dive into the fundamental principles of Human Design and its transformative potential in understanding your energy, decision-making process, and optimal functioning in the world.Human Design serves as a comprehensive blueprint to unlock your true essence and guides you towards self-realization.Join Lauren as she engages in conversation with Karishma Mohini, who expertly breaks down the intricacies of Human Design and illuminates its relevance in your personal journey.Discover Your Type here: https://www.jovianarchive.com/get_your_charthttps://w...2024-02-0752 minJust Show UP!Clear the Noise & Limit Distractions - Planning Part 2Send us a textIn the journey of planning, one essential step stands out: limiting distractions. The purpose of a plan isn't merely to list tasks; it's a tool crafted to help you attain your desires and experience the fulfillment of achievement.Amidst a society enamored with busyness for its own sake, it's easy to fall into the trap of lengthy to-do lists that lead nowhere. There's a pervasive myth that constant notifications and connectivity are synonymous with success. Spoiler alert: they're not.In this episode, discover:Strategies for limiting d...2024-01-3126 minJust Show UP!Planning like a pro: why planning is a necessity to everything you doSend us a textIn this episode of the JSU Podcast, Lauren explores the transformative impact of effective planning on your life.Discover the consequences of the lack of planning in your everyday life and how it can negatively affect you. Lauren guides you through the power of planning, providing insights on leading a stress-free and fulfilling life in alignment with your goals.Highlights:Efficient Daily Planning: Lauren shares a quick 12-minute method to effectively plan your day.Streamlined Weekly Planning: Learn a simple 2-step process to plan...2024-01-2430 minJust Show UP!Journey to Authenticity: Maximizing Your True PotentialSend us a textIn this episode of the "Just Show UP! Podcast," Lauren revisits a previous guest appearance on "Back Alley Chats." Allie, the host interviewing Lauren, takes listeners on a captivating journey through Lauren's personal development, shedding light on the challenges she faced and the transformative steps she took even in the face of those challenges.Join in as Lauren candidly shares her experiences dealing with addiction within her family, navigating mental illness, and discovering the profound "why" that shapes who she is today. Gain insights into why she is passionately i...2024-01-1757 minDigital Business EvolutionWinning With Simplicity: Team DBE's 2023 RecapIn this episode of the Digital Business Evolution podcast, Jess is joined by the dynamic duo, Lauren Honeywell and Mike DeRose, from team DBE! Together they reflect on the ups and downs of 2023, as they share personal anecdotes and insights on how the team not only evolved together but also individually. The team also discusses the evolution of their business operations, the power of simplicity, and the importance of focus and consistency. They also get into the value of "in between" moments during travel and team retreats, where new business ideas are born. Join in as team D...2024-01-1146 minJust Show UP!Learn the Art of Intuitive Living to Take Daring LeapsSend us a textIn this episode of Just Show UP! Lauren was inspired to share about her personal journey of listening and honing her intuition. In life when we wait for the perfect time for opportunities, we miss our shots and Lauren is 100% a person who believes in taking the risk, leaping before you are ready and going after what is on that heart of yours. Her belief is "What is the point of this life if we don't live intentionally and on purpose!" She also shares a message on the...2024-01-1023 minJust Show UP!Deep Dive into Goal Setting: Learn Practical Tips for a Purposeful Life & Craft Your Best Year YetSend us a textJoin Lauren in today's episode all around the practice of goal setting. It's one of Lauren's favorite topics, and she believes it can truly have a significant impact on your life.Spoiler alert: If you haven't planned your goals for the year yet, now is an even better time to start!Listen in as Lauren shares real-life examples of how she sets goals for herself and with her partner. This will help you see how goal setting can play a crucial role in your own life and...2024-01-0330 minJust Show UP!Embrace & Elevate: Your Year-End ReflectionSend us a textIn this episode of the Just Show UP! Podcast, Lauren takes you on an adventure through your end of year reflections and why it is so vital to our year to first reflect before we begin to goal set for the new year. Join Lauren for an episode that will have you embracing your previous year, considering some ways in which you can reflect if you are newbie to this process and even if you are seasoned and the one key that she considers thee most vital part of...2023-12-2717 minJust Show UP!Just Show Up Together: Celebrating the completion of the 75 HARD Challenge - Part 2Send us a textIn this episode of Just Show UP Together, Lauren is joined by her fiancé, Victor Diaz, where they both come together for part 2 to debrief the 75 hard challenge, celebrate the completion and share all that it took to get to the end of this challenge! Listen in as Victor and Lauren share the tea on the 75 hard challenge, why you might want to consider doing it and how it can possibly change your life. This episode is sure to not only have you showing up, but possibly even showing u...2023-12-2042 minJust Show UP!Unlock Your Potential: The Power of Just Showing Up – Sharing the Origin StorySend us a textIn this episode of Just Show UP, you will learn the power of showing up in your life and the profound impact it can have on your everyday life. Listen as Lauren shares the evolution of how the JSU podcast was born, the power those words have had on her life and the magic that is available to us all when we .... Just Show UP a little bit more in life. This episode will leave you feeling inspired and asking yourself how you can show up more! ...2023-12-1318 min