What you'll learn
What turns behaviors into habits
How long it takes to incorporate new habits into one's routine
The importance of intention
How to break down a habit
The importance of rewards
Why willpower and commitment are important
Developing a Growth mindset
Requirements
Your enthusiasm to learn
Students are advised to take notes for self-reflection purposes
Description
Building sustainable habits is HARD. The good news is, you're not the problem. Messages from the fitness and nutrition industries lead us to believe that if you just try hard enough and buy their quick fix, you can shed those pounds, gain that muscle, and finally feel good about your body in a matter of weeks. But for those of us that have tried that approach again and again, we know that's not true.What's missing is an understanding of HOW habits work, and how to build ones that last. That's where this course comes in. I want to cut through the bullshit to help you understand how sustainable habit-building works, and which ones are most important for your long-term health.In this class, you will learn the best principles and tools for designing better habits and then use them to complete a hands-on project: designing a sustainable daily habit to improve your productivity, creativity, health, or wellbeing.Deconstruct and understand the Habit Loop, the basic model that governs habit formationLearn the most effective techniques for strengthening each component of a new habitWhat turns behaviors into habitsThe three R's of habit formation: Reminder, Routine and RewardHow long it takes to incorporate new habits into one's routineThe importance of intentionHow to break down a habitHow to identify triggersThe importance of rewardsWhy willpower and commitment are importantDeveloping a move more mindsetAnchoring new habits in existing routinesRecruiting neural reward mechanisms to make habits sustainableTying behavior change to meaningful implementation intentionsBuilding self-confidence and self-belief using small winsUsing closers to address behavioral loopholesModifying your environment to support habit changeHighly condensed overview of the most effective habit change principles and techniques, based on years of research and coaching experience.Enhanced performance in any area of life that depends on systematic, regular practice.Understanding of science-based techniques for behavior changeIncreased time, energy, and willpower from putting productive habits on autopilot
Overview
Section 1: Introduction
Lecture 1 WHAT ARE HABITS
Lecture 2 HOW LONG DOES IT TAKE TO FORM A NEW HABIT
Lecture 3 UNDERSTANDING HABIT LOOPS
Lecture 4 LIMITATIONS OF OUR MIND
Lecture 5 BRAIN LOVES AUTOPILOT OR HABITS
Lecture 6 TWO SYSTEMS WITHIN THE BRAIN AND BEHAVIOR CHANGE
Lecture 7 PHYSICAL STRUCTURES IN BRAIN AND HABIT
Lecture 8 NEUROTRANSMITTER FOR HABIT FORMATION
Lecture 9 PRACTISE SELF AWARENESS FOR HABIT CHANGE
Lecture 10 PRINCIPLE OF CHANGE
Lecture 11 HOW INTENTIONS EFFECT HABITS
Lecture 12 EXPERIENCES GUIDE OUR REACTIONS AND BEHAVIOR
Lecture 13 OUR MINDSET AND RESPONSES
Lecture 14 GROWTH MINDSET VS. FIXED MINDSET AND HABITS
Lecture 15 HOW DOES STRESS IMPACT MY HABITS
Lecture 16 MOTIVATORS THAT GET PEOPLE MOVING
Lecture 17 PROBLEM OF NOT FEELING MOTIVATED
Lecture 18 BUILDING WILLPOWER FOR HABITS
Lecture 19 MINDFULNESS AND HABITS
Lecture 20 BRINGING ATTENTION TO HABITS
Lecture 21 CHANGING A HABIT BY CHANGING THE SITUATION
Lecture 22 BALANCING WORKING MEMORY AND PROCEDURAL MEMORY FOR HABITS
Lecture 23 JOURNALLING FOR HABITS
Lecture 24 MORNING MAKEOVER FOR BETTER DAY
Lecture 25 POSITIVE EMOTIONS AND HABITS FORMATION
Lecture 26 SOME MORE SCIENCE TO HELP YOU CHANGE HABITS
Lecture 27 VISUALIZATION FOR HABIT CHANGE
Lecture 28 WHY BAD HABITS ARE DIFFICULT TO CHANGE
Anyone feeling overwhelmed by inner or outer challenges


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