Habit Mastery Course - Understanding Habit Formation | Scott Luu | Skillshare

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Habit Mastery Course - Understanding Habit Formation

teacher avatar Scott Luu, Video Creator

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

57 Lessons (4h 16m)
    • 1. Welcome to the Class! What You'll Learn

    • 2. Day 1 - Beliefs

    • 3. Changing Beliefs Walkthrough

    • 4. Day 2 - Vision

    • 5. Vision Walkthrough

    • 6. Day 3 - Tracker

    • 7. Tracker Walkthrough

    • 8. Day 4 - Habit Stack

    • 9. Stacking Habits Walkthrough

    • 10. Day 5 - Keystone Habits

    • 11. Keystone Habits Walkthrough

    • 12. Day 6 - Choose Your Habit

    • 13. Habit Selection Walkthrough

    • 14. Day 7 - Substance

    • 15. System Walkthrough

    • 16. Day 8 - Reward System

    • 17. Rewards Walkthrough

    • 18. Day 9 - Dealing with Time

    • 19. Time Walkthrough

    • 20. Day 10 - 25/30 Challenge

    • 21. Day 11 - Environmental Cues

    • 22. Environmental Cues Walkthrough

    • 23. Day 12 - Cues

    • 24. Cues Walkthrough

    • 25. Day 13 - Routines

    • 26. Routines Walkthrough

    • 27. Day 14 - Shifting Routines

    • 28. Shifting Routines Walkthrough

    • 29. Day 15 - Environmental Reward

    • 30. Day 16 - Feedback Systems

    • 31. Feedback Walkthrough

    • 32. Day 17 - Make Adjustments

    • 33. Adjustments Walkthrough

    • 34. Day 18 - Adjustments 2

    • 35. Day 19 - If Then Statements

    • 36. If Then Walkthrough

    • 37. Day 20 - Starting Strategy

    • 38. Starting Strategy Walkthrough

    • 39. Day 21 - Redundancy

    • 40. Redundancy Walkthrough

    • 41. Day 22 - Replace Bad Habits

    • 42. Replace Bad Habits Walkthrough

    • 43. Day 23 - Continuous Flow

    • 44. Continuous Flow Walkthrough

    • 45. Day 24 - Reversal Technique

    • 46. Reversal Technique Walkthrough

    • 47. Day 25 - Progressive Stop

    • 48. Progressive Stop - Walkthrough

    • 49. Day 26 - Hidden Forces

    • 50. Hidden Forces Walkthrough

    • 51. Day 27 - System Feedback

    • 52. System Feedback Walkthrough

    • 53. Day 28 - Your Worldview

    • 54. Worldview Walkthrough

    • 55. Day 29 - Mental Habits

    • 56. Mental Habits Walkthrough

    • 57. Day 30 - Conclusion & Cheat Sheet

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About This Class

Habits are important to understand if you want to live a fulfilling life. A single bad habit can sabotage your success, while a single new good habit can get you one step closer to your ideal lifestyle. 

Building habits is one of the most important skills you can have and this course is created around trying your best to do just that. You'll learn all about the concepts and principles behind building good habits while also working on a habit at the same time.

Meet Your Teacher

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Scott Luu

Video Creator


Hello, I'm Scott. I'm a video creator that loves teaching and creating random projects for fun. My favorite activities are playing the piano, creating videos, doing gymnastics, playing board games, and talking about movies/anime. Check out my courses to learn more about the various skills I've gained as I do more projects!

Since a lot of my courses are on Video Creation, here's a link to the list of my gear.

See full profile

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1. Welcome to the Class! What You'll Learn: Congratulations and welcome to the first step of habit mastering your butts. Learn everything you need to know about great habits and leave bad habits in the past. And I'll help you every step of the way. Habits are at the foundation of everything that you do. They can determine your success and happiness in life. But they can also be the reason why you never finished that project or practice that skill that you always wanted. I'm here to help you find and create the habits you need to achieve their ambitions. And also pinpoint and get rid of the habits that are holding you back from living the life you want. This course is designed to be done in 30 days time with the lesson and assignment each day. Ever since I started really focusing on changing my habits years ago, I went through a lot of trial and error to find out what works and what doesn't. Everyone is different. But there are many principles that will help and stay true. And no matter what, the focus of this course isn't the information about habits. The focus is on each action that you take after the lessons to get you closer to who you need to be to achieve what you want. I'm confident that if you go through the process and put in the work, you'll get the results. But before we start, reflect on why you're here. Why do you want good habits? When I was in high school, there were things that I always said I wanted to do. I wanted to be great at playing piano. I wanted to be able to do flips and tricks. I wanted to start an online business and so many more things. But instead, I was playing video games, watching movies and TV shows all day and doing things that basically didn't align with my goals. I was filled with bad habits and I knew I wasn't moving forward with what I wanted. I could have just given in and given up. I'm sure I would have been fine and still happy. But something inside of me wouldn't let that happen. As more and more time passed and I hadn't done anything to move myself forward. I will continue to feel that's something that's out of me that pushed me to try. No matter how many times I failed at what I wanted to do, that feeling just never went away. Eventually, I was able to find this source to why I couldn't move forward. And it was my habits a year after changing them, I now practice piano every day, somehow fighting myself being a student of Carl Landry, I take lessons in gymnastics with a coach. I read new books about every two weeks or so, and I started a YouTube channel that's continuously growing. I was only able to move forward when I put in the effort to change the right habits. And that fire inside of me that kept pushing me it's field from knowing what I wanted and why I wanted to. Since you're here right now, I know that you also have that fire inside of here. The nice thing is you won't have to fall for the same traps and problems that I did. I'll provide you with a roadmap to your habits so that you take action on the most important things. First, and days one through eight will be unlocking a higher level of mindset. Becoming fully aware of all our habits. Learning where best place new habits, and deciding on which have it will go through the next assignments. In days 9, 315 will learn how to design our environment and make it work for us, not against us. As well as going through key concepts about habits that you need to know. In days 16 through 21, you'll learn about how to set up the back into your system and what to do when I have it fails. In days 22 through 26, you'll learn all the best information that will help you achieve habit mastery. And finally, for days 27 through 30, we'll talk about how to never lose your habit and how you should approach adding a new habit or removing a battle. With all that said, keep in mind that this course is best when you actively do each assignment. After each lesson. The best way to learn is through experience and doing. Just watching the lessons and consuming information won't help, Believe me, I've gone through that. Also, when it comes to building or breaking habits, frequency is very, very important. That's why this course is designed to be 30 consecutive days hover. It's completely acceptable to take more days to finish an assignment if necessary. I guarantee when it comes to habits, your results would be nazi. The effort that you've put in as a warm up assignment, write down what you want to accomplish and why you wanted. Whenever you feel like you want to falter, come back to it for a reminder of your drive to push forward. Again. Welcome and congratulations to take them at first that they haven't mastered. 2. Day 1 - Beliefs: If you can believe it, you can achieve it. Probably one of the most craziest things out there, but there is power behind it, especially when it comes to habits. Establishing the right mindset to form new habits or get rid of bad ones can be an extremely challenging task, especially if you've grown up with that bad habit for the majority of her life, when something is with you for that long, you start to believe you can't change it. And that belief in itself becomes another barrier to buy. You can't change all our lives. We've had people tell us, you can't do this, you should do that. You don't know what you're doing. We've grown up with so much mental noise shifting the way we see ourselves today, we're going to completely throw away every belief that holds us back and strengthen every belief that empowers us. If you've ever been told you can't do something or you're not good enough, tossed that crap out of your head. Because all of us have the potential to achieve something great. If you've ever been told that you're smart, don't deny them and say that you're not. Believe that you are smart and at the same time, you can become even smarter. Thinking this way is way harder than it sounds, but holding limiting beliefs about yourself when that helped you at all. In today's assignment, you're going to list out every belief that holds you back and every belief that empowers you internalize the beliefs that empower you. And if for some reason you don't have any empowering beliefs for now, there's one that I truly believe that everyone has. It's the ability and desire to improve. If you can believe that you can improve, then you can believe that it's possible to become better. That belief is enough to allow you to slowly change whatever you need in your life. As for the limiting beliefs, immensely throw them away, disconnected with them. Find a single reason why each of them is dead wrong, and find resolve within yourself to move forward without them getting in your way. Each limiting belief is like a wall that's in-between you and where you want to be. Depending on how long you've held that belief. The wall is either made out of wood or bricks. Every empowering belief is like a tool that can help you get closer to your goals, whether it's an ax or a lightsaber, depends on the strength of that belief. All of this is a mental battle that goes on inside your head without you knowing this assignment should help arm you with the tools to start breaking down those walls. It's going to take more than one day to break down all the walls that accumulated throughout your life. This is a good place to start. You can find the worksheet as an attachment to this lesson. It's up to you whether or not you want to work on it on a separate piece of paper or use the digital Google Sheet templates that I designed specifically for each lesson. I personally find that it's easier for me to work on things digitally since organizing and accessing everything is quicker. After completing this assignment, you've strengthen your position to tackle your habit with greater mental clarity. To close off. Since I started with the cheesy saying that's true. Let's end with another. You are your own worst enemy. It's your negative thoughts that hold you back. Nothing else. 3. Changing Beliefs Walkthrough: Welcome to the walk-through section of this course. I truly believe that action is the number one thing that'll make the difference of whether or not you can master your habits. So I'm going to try my best to clarify everything I can in this walk-through and guide you through each assignment. As you already know, there's going to be Google Sheets on each of these assignments that I personally made myself. Of course, it's a Google Sheet, so you're going to have to copy it over to your own Google account while you'll need to do is make a copy of it. So press copy two. And then from there just choose your own sheet and it should copy it. You can do what I did by putting all the days together in one sheet, which makes it very easy to organize, or you can copy it to separate sheets. It's really up to you. Also note that the colors here are all customizable. So if for some reason you can't stand this blue-green right here or you really don't like red, then you can go ahead and change it using the fill color right here into any color that you want. For me, I just personally chose these colors because they made sense to me. Everything is customizable. You can change the row height, you can change everything. The value in these sheets is that I already did everything for you so you don't have to spend your time building it from the ground up. So each of these Google Sheets reflects the lesson. So make sure that you first go to the worksheet. We're always gonna go through the worksheet first in the walkthroughs. Then we're going to bring it to the sheet or we're going to read it and do it at the same time. For today we're on day one. Breakthrough your mental walls. Let's go ahead and read it. This worksheet will help you discover your limiting and empowering beliefs. Your goal is to become aware of the way you think in order to make changes that will make it easier to create our break habits. Here's the order in which we'll tackle this assignment. So first we're going to discover are limiting beliefs. Then we're going to discover are empowering beliefs. And then we're going to break through our limiting beliefs. And finally, the bonus step is going to be a lesson about affirmations. So let's go ahead and jump right in, discover your limiting beliefs. So right here I just remind you guys that I have the Google Sheets write out your limiting beliefs. Remember that this assignment is pretty straightforward. Simply write out beliefs that you have that you feel hold you back. You can think about your ambitions and ask yourself why you feel like you might not be able to achieve it. You can recall instances of justifications or doubt that you had regarding your goals and habits. So right here, I indicate some examples of limiting beliefs. Right now let's go ahead and fill in this list for what I parsley had in the past as my limiting beliefs. I feel like one of the primary limiting beliefs that I had back then was that I had to do things at a certain time or I couldn't do it anymore. So it's basically like if I were to phrase it in a sentence, I can only achieve my goals if I do them by a certain date. This is not necessarily a limiting belief in certain ways. Like it could speed you up and trying to get something done. But at the same time, it can be a limiting belief in that you're trying to rush to get things done and you feel a lot of stress and let's just say that date passed and then you don't work on your goal anymore, you simply just give up. That's how it can be a limiting belief. And I definitely had that as a kid. So you can also change the size of this if you don't like that, it's so big. Perhaps 16, 15, There you go. So that was one limiting belief that I had back then. This one is definitely a personalized to myself because it can be seen as not so much as a limiting belief, but I'll tell you why I think it is. It's the fact that I thought that I had to do everything myself. So saying that I have to do everything myself is limiting belief because you won't ask others for help. And it's not very good to put yourself into that position. It's like thinking that you are against the whole world. But that's just simply not true. There's a lot of people that are like you and there's a lot of people that can help you. So you don't want to have that limiting belief. A limiting belief that I have that comes back to me from time to time is that I feel like I'm not good enough. For some reason. I just feel like sometimes whatever I'm trying to do all the progress I'm trying to do. I just feel like I'm not good enough to do them. I feel like it's hard to describe completely, but I just get that feeling, that really insecure feeling that why am I even trying this? I simply don't have enough skill I anymore time to progress. I feel like this isn't the right time. Of course, all of us have heard that there is no right time and this feeling inside of us is normal, but it still is a limiting belief that we should try to break them. I remember having this one when I was a kid and also in high school sometimes I felt like everyone else was better than me. No matter where I looked, that friend was smarter than me, no matter how hard I practiced for, let's say piano or dance, that friend was a better dancer and pianist. Of course at times this wasn't necessarily true. I just felt that way. But it still is a pretty bad limiting belief, especially if you're surrounded with people who are good at things and you feel like you're the only one who isn't good at something. It can make you feel very incompetent and make you feel very down. So that's a limiting belief that we should definitely try to get rid of. Let's go ahead and do a mirror of the limiting belief number two. So instead of saying I have to do everything myself, this limiting belief is that I can only do this if I have someone else helping me. It's a pretty bad limiting belief because for one, you won't be able to accomplish anything yourself or you believe that you can only accomplished our endings if you have a front helping you or if you have someone else who's also doing with you, you don't believe that you yourself have the power to achieve things. So we'll go ahead and go with these five limiting beliefs for now. Okay, so let's move on to empowering beliefs. Think of beliefs that make you feel like you can achieve your goals and habits. Recall any instances where people compliments doing something, your best friend here is the use of reasoning. Our emotions tend to exaggerate our weaknesses. But when we look at the facts, There's no denying that you can accomplish a lot. Example of some empowering beliefs. So if you notice, all of these empowering beliefs are pretty much addressing the previous example of limiting beliefs. Now go ahead and write down some empowering beliefs. You can definitely use the ones that I wrote as well. You can copy them over if you want to. But just make sure that you're not copying them without having really read them and internalize them. So most of these things are pretty logical. You can come up with empowering beliefs by sitting there and just thinking for a very long time. Like for instance, let's just try to come up with an empowering belief real quick. Okay, I have one that I think is pretty personnel, but I'll go ahead and write it down. So my parents weren't born in America and as kids, they had to suffer through the Vietnam War. At the time the war was going on, they were actually in Vietnam. So an empowering belief for me is remembering what my parents went through and knowing that since they went through such hardships, I can also go through mind. It's similar to if that person can do it, I can do it too. But this one is personalized to me because of my parents. But you get the idea. The last step of this worksheet is to break through your limiting beliefs. We want to take a deep look at the list of limiting beliefs and for each of them, right, one or a couple of reasons why it's false and how it won't stop you from achieving what you want. Like I said in the video, you won't be rid of all your limiting beliefs in one day. But this is a good starting point if you ever find yourself going back to those limiting beliefs, again, revisit this worksheet to remind yourself that they have no hold on you. So I made a quick example right here of one of the previous limiting beliefs that I mentioned. So this is a very logical explanation to why this limiting belief doesn't work. So let's go ahead and write down right here what the breakthrough belief is for each of these limiting beliefs. If you did a here for them, power and beliefs like you address each of these, then you might want to just go ahead and move it over here. If you want to, you can leave it here too, but it's a bit repetitive. If you do that, the empowering beliefs should be a bit more general, a bit more like I can do this or I can achieve this its way. It's more personal and generalized versus addressing a certain limiting belief. So for this one, let's address the first one. I can only achieve my goals if I do them by a certain date. Well, logically speaking, unless that certain date is actually physically going to change something inside of you or your environment, then it's not necessarily true. And even if your environment does change, It doesn't mean you can't achieve that goal anymore. It's easier to elaborate on if there is a certain concrete example I can give. So let's just say, for instance, your apartment. Let's just say you're late on rent for a very long time and you're living in California in an apartment that you can barely afford and say your goal is to make a certain amount of income by that time. And if you don't make it by that certain date, which is like your landlord is going to kick you out if you don't pay them back. It's a limiting belief that sort of makes more sense. But at the same time, it doesn't mean that that certain goal just can't be met anymore. You can still make that amount of income. Later on, you can move out of that apartment and find a different apartment for cheaper, or you can move back home if you have to. Basically, it's a limiting belief that makes you feel like that goal can't be accomplished anymore just because that date past. So the breakthrough belief is that it doesn't matter. If the date has passed. I have my life ahead of me and I can still achieve my goals. Okay, moving on to the next one, I have to do everything myself. So the breakthrough belief is. Pretty simple, and this one is just realizing that you have people around you that want and can help you. If you have a great goal in mind and you have a project that's really cool. I guarantee if you ask around or if you talk to people, they'll be interested in helping you. Next, limiting belief. I feel like I'm not good enough. So this one is definitely very emotional and it can be addressed logically. But let's go ahead and try to address this in the emotional sense as well. I don't feel good enough because I haven't achieved much or because of recent events. I don't know what exactly it might be for you in that case if you do have this limiting belief. But for the most part, I know for me personally, whenever I don't feel good enough, it's because I feel like I haven't achieved much or because of recent events. So I'll go ahead and write that down. And then I'll say, I have to realize that I'm working towards my goals every day. And that even if I'm not good enough right now, I will be in the future if I keep at it. So this is definitely very long, but I still prefer you write out all your thoughts versus holding anything back. The sheet might look a little distorted, but that's okay. The point is you have this here for you to look back on in the future. So this is the response I came up with. It's personalized to me because maybe for some of you, you might want to feel like you are good enough at this moment. But for me personally, It's okay if I don't feel good enough at this moment. I know that if I keep working at it, I will feel like I'm good enough later on in the future. If I keep I hit. That's just my response and I'm okay with that. Like, as long as inside of me, I feel like I'm not held back by anything that accomplishes breaking through that belief. So it's sort of like even if I still don't feel like I'm good enough, I at least came up with a good reason why I'm not going to stay that way or I came up with a reason why I'm going to break through it in the future for you. There are ways where you can go ahead and feel good enough right now. You can look back at all your accomplishments. You can look back at everything that you've done. That's something that I definitely do too, and it makes me feel very good. But part of me actually doesn't mind not feeling fully content with where I am at this moment. It's just because it helps push me forward. It's basically whatever pushes you to do more and feel better. Limiting belief number for everyone else is better than me. So you can be very logical, bought this and find one person that isn't better than you, and then you can prove that this is wrong. I think a better method would probably be to address this in a way where it isn't a thought at all anymore. So comparing yourself to others will get you nowhere. Only compare your current self with the past. So this breakthrough belief is addressing the limiting belief in a way where it makes it a false or just a question with a really faulty premise. Not a question but a statement with a very faulty premise. You're saying that everyone else is better than me. Basically meaning that you're comparing yourself to a lot of people. The breakthrough belief is that you shouldn't even compare yourself to others because that'll get you nowhere. What you should be doing is comparing your current self with your past self. That way you know that you're always moving forward. Limiting belief number five. I can only do this if I have someone else helping me. For this one, you can list out all the things that you've accomplished yourself. Or you can say, there's no reason that I need someone else to finish my projects. I can learn how to do everything on my own with time. That should be good. There's no reason that I need someone else to finish my projects. I can learn how to do everything on my own with time. Okay? And the final thing on this worksheet is the affirmations. So this next step isn't absolutely necessary, but it can help sustain your mental fortitude in the long-term. I suggest that you do this after going through the course once. If it's your first time seriously trying to build a habit, it may be difficult to add this on since it technically is an extra habit to perform each day. Although you can modify it to become weekly. The goal of this is to prime yourself to accomplish a lot for the day. List of affirmations. Create a list of affirmations that you say out loud to yourself each morning. These are simply statements that make you feel empowered or positive. So here's an example of affirmations. So go ahead and write down your affirmations on the cells right here. So one affirmation that I like to tell myself is I will say yes to the things that move me forward and no to the things that hold me back. That's one of my favorite affirmations that I say in the morning. Sometimes. Another one that I also say is I will try my best for the things that I care about. We'll always. Another affirmation that I say sometimes is I will demonstrate unquestionable integrity by keeping the promises to myself and to others. Those are my three favorite affirmations. Definitely make this personalized to yourself as well. I have some personal ones that I like to say to myself. For instance, one of them is under the past. So here it is, honor the past, remember it, and your firewall always burn bright. So that's the walkthrough for the first day of breaking down your mental walls. 4. Day 2 - Vision: By definition, a habit isn't acquired mode of behavior that has become nearly or completely involuntary. Essentially, your habits dictate nearly every action and response that you'll make in the future. The way you talk, walk, eat, sit, stand, and even the way you think are all habits. Habits, however, can be changed. Psychologists use something called the habit loop as a model for how habits work. There's a cue, routine and reward. Acu is anything that triggers your habit. The routine is essentially what you do during this habit, and the reward is what reinforces your happened. Here's an example. Your alarm rings. Q, you wake up and start getting ready for work or school. That's the routine. You aren't late, so you don't get fired or miss a class that you paid for it, That's your reward. It's a fairly simple model that's easy to remember. Throughout the course. The assignments will help you discover hidden cuz great routines that are concrete and enforced rewards that will push you to act. Once in a while. I'll be referencing the loop. So try not to forget it. Even with the knowledge of the habit loop, if you don't believe that you can change a habit, things will be much harder for you. That's why we wrote out our limiting beliefs and mentally trash them. This time, we'll be focusing on the habits we want to gain and change. The assignment is to write out who you see yourself as in the future. It can be three, 10 or 20 years from now. That doesn't really matter. The idea is to have a clear vision for who you are and what you do. Once you have even just a rough idea of that. The second step is to list out the habits you need to form or break in order to become that person. You don't need to be extremely thorough at this moment. The point is you're creating a list of habits that you're going to act on instead of wishing and hoping for things to just happen. Third and final step is to finalize in your head that you can indeed become the best version of yourself. It may seem like there's an incredibly huge amount of things due before that happens. But we're gonna take things one at a time. Throughout the course. We'll set up a system that will allow you to eventually get through all of those habits. But for now, don't worry about that. Realize that you will change very slowly at first, it's almost unseeable. But as you accumulate more and more good habits, though, stack up and become a huge driving force in your life and accomplishing anything you want. It can be hard to believe that you can change gears of programming in your brain for a certain happen. But it's possible if you do the right things. I use the habit of the way at eight as a quick example. Most habits are invisible to us. You wouldn't really think of how you chew as a habit. But it's habit you've had for your entire life? I visited the dentist one day and for some reason a tooth on my right side of my mouth hurt and they had no idea what the problem was. So for one whole year, they can figure it out. And for all of 2017, I am only using the left side of my mouth and eventually healed on its own. And I normally again, thank goodness. But the point is habit I've had for my whole life was disrupted, that was by accident. But with this course, you're going to purposely disrupt the status quo in order to make the progress you desire. Just remember that all of these mindset exercises are completely useless. If you do not take action, you can prime yourself all day, but if you don't act, you're only fooling yourself. Only by doing well. You solidify your mindset and get to where you want to be. Good luck on today's assignment. 5. Vision Walkthrough: Hey everyone, Welcome to day 2 is walk through. Who do I want to be? Here's the overview. This worksheet will help you discover the habits you need to form to become the person you see yourself as in the future. Here is the order of assignment. Write out who you see yourself as in the future. We're not going to read all of it right now. We're going to just go ahead and do this part right here. So everything is divided into the overview steps. I'm just reminding you that there are Google Sheets. To go with these worksheets. You can either choose to use them or you can just go ahead and write these out on a piece of paper that you're sure that you'll keep track of in the future. So here are the questions and prompts I have for you. What do you want to be doing? How do you want to behave? How does life look like 10, 53 years from now? And it's okay if it seems far-fetched or impossible to achieve, just write out your deepest desires on who you want to be. Just make sure that these things aren't actually impossible. You want to focus on things that you know, you can change with enough hard work, like your behavior and how you view each day, and what your skills are and so on. Also, you notice that I'm not fully just reading it, I'm improvising some of the things that I'm saying to make it a bit shorter so that it's not just a readout walk-through because you guys can pretty much read on your own. So I want to get to the part where I can actually suggest things. Okay? So here's how the Google sheet will look like for you guys. For me, I changed up a few things. The good habits and bad habits list I have put in a different section, but I'll show you guys later. Right now for myself, I put as my vision that I see myself as someone who's very connected with family and friends. I want to be that bridge that connects people. I want to be a leader in that sort of way. For my friends. I'm from my friend, family. And I also want to be a leader in a lot of projects and just guiding people. I'm helping them see what I see and helping them sort of fulfill what they feel they need to fulfill in their life. That's one thing that I really wanna do and is a huge part of my vision. So I put that as the first thing and then I see myself as someone who has achieved a form of self-mastery. And for me, self-mastery just means that I have full control of my own actions. I'm sort of the person who dictates what happens in my life. I know that can always happen, but at least for the things I can control, I have control over that. That's what self-mastery is to me. And then I'm able to I basically write that down, able to act. Yeah. Next I say, I see myself as someone who has very strong integrity in keeping his word. That's something that has always been important to me since I was young. I always told the people around me that I keep my promises and I've always tried my best to do that. Next, I see myself as someone who has achieved mastery at piano, composing, improvising, and with all sorts of musical skills at hand. Music for me is something that I really love. So this is definitely something that is part of my vision and something that I really want to try hard for in the future. And the next I see myself as a capable dancer, tricker, and gymnast. Those are things that I'm working on quite adamantly right now, mostly gymnastics. And then I see myself as a successful entrepreneur with multiple products out that have affected people's lives. That sort of goes hand in hand with what I said earlier. In an ICU myself as a creator in multiple respects, content, utility applications, physical things, and so on. I'm basically someone who's, I have a creative drive and I want to fulfill that drive by making things. And that's all I'm saying. As this part of my vision. I see myself as an explorer, someone who likes to try new things. And I will be doing that soon, pretty often. But right now I'm just trying to get some of my earlier goals don't. Okay. So that is my vision and it's pretty pretty fleshed out. For me. I have a lot of specific things within this more broader sentence and that sentence but paragraph. So I can go into that, but you guys get the general idea. So in order to get started with this task, I'd recommend that you split your vision up. That's essentially what I did, but I put it in a single paragraph. What you can do if you want is make different cells. So we're just going to insert some. And then from these different cells you can, I like to split things up. I have a tendency to split things up with using the sort of structure that Seven Habits of Highly Effective People gave me, which is physical, mental, spiritual, and emotional slash social. So earlier, my social vision was just connecting to friends and family. So let's go ahead and write each of them right now. So physical, mental, social slash emotional, which is up there. I'm going to go ahead and add slash emotional and spiritual. As you can see from my vision, I had each of these pretty much. My physical was the whole gymnastics and dance thing. My mental well, what mental means is just essentially something you sort of like your craft, like what you work on a lot. Like if you're a scientist, it would be like the projects you have for signs. If you're a creator, mental would just be like working on whatever you're creating. So that's me. That's what I did. Content creation and piano slash music. That was my mental. And then for spiritual, it sort of ties in, or at least spiritual for me, ties into friends of family as well. But if we wanted to keep her as separate as possible, my spiritual would just be that self-mastery aspect that I mentioned. This is actually how I constructed my vision. Next up, I just put it all into one big paragraph. But for you guys, you can split it up like this if you want to. I think this would be easier to manage. So before we do list out all the good habits. So before we do number two, we're gonna go ahead and fill out specific goals from my vision. So this is a rather simple, all I did was take snippets from my paragraph up here. And yeah, that's all I did pretty much. I just made it sort of its own section. So what I suggested earlier about splitting this up, you can still do that, but you're essentially achieving this as well. It's very similar, um, but for this specific goals, for my vision, we can be even more specific. So say like leader, friends and family. I should list out who just the people I want to connect. Same applies to everything else. Being a successful entrepreneur with multiple products, I should list out what kind of products or what exactly that product is. And then mastery I piano, I do list out the skills that I want to improve on, but it's good to have like a solid goal like sight reading. What level of sight reading do I want to achieve? What sort of, what level of theory do I want to achieve and so on. Like a college level or, or what? I want to be specific about each of those as much as possible. It's okay if you're list right now is a bit broader like mine. As long as you have ideas for which to draw from while making your habit list. And let's go ahead and do that now. List out all the good habits you need to become that person. That's what we're gonna do here. Good habits list. Make a list based on your vision. If the feature you is a fit, successful entrepreneur that is loved by his friends and family. Make a list that reflects that. So here I give you some examples. Let's go ahead and, go ahead and look at where you would put that. Here is essentially the good habits to list for me. I it at a different spot right here. But what I said was just learn everyday, practice piano every day. There's definitely a lot of practice going on because there are a lot of skills that I want to achieve immediately acting on my promises, talking to my friends and family meaningfully, often reflecting and trying to be better every day, acting according to my principles every day and I'm working on my stuff every day to a lot of every day because that's essentially what habits are, right? Not all of them are every day, but a good amount of them are. So this is my list right here that reflects off of each my goals for my vision. They were basically made. While looking at this part right here, you can see that a lot of them are just based off of him. Now my suggestions for you, that would be what I would do. I'm just looking at your specific goals and then make habits based on them. But if you are at a loss for what good habits to make, I will go over a big list of keystone habits. I'll explain that later too as well. For now, try your best to base it off of your specific goals. Here's an example. If you're completely lost, exercise at least four times a week for about 30 minutes. Work on my side business at least five times a week for at least 20 hours. Call mom every Sunday morning, catch up with my closest friends every two weeks. Let's go ahead and move on. Lists out the bad habits that will hold you back. So we're making another list right now that's also based on your vision, but this time we're focusing on the bad habits that you either currently have or you for C, that will stop you from achieving your vision list. Example, eating junk food, often, being distracted by social media and procrastinating constantly, ignoring people's messages and calls, never responding promptly, half-ass that every conversation you have and not listening to what others have to say. That is myList example in case you're at a loss. And here is what I put. It's basically a reflection again of the habit list that I made. Not trying to get to know new people talking to mom with an annoyance tone of voice. So this is all like the emotional social aspect. Eating too much bad food at parties and events. Well, that's just something I have. That's a bad habit that well mess with my dance tricking, gymnastics, like getting proficiency at that. They'll slow me down by quite a lot. Being a mess with our habits when we travel. That's sort of more general. That is something that I noted, especially a lot this year since I traveled a good amount, it's very, very difficult to retain my habits while traveling, especially when the environment really doesn't suit it. And the events are just constant and it's understandable, but it's still a bad habit. And that's why I put it there, thinking we know more than we do. So sometimes I use We basically for this. I'm trying my best to always not think that I know more than I do. So I asked people a lot of questions. I try to really gain a full picture of things and understand things. It's not really something that I have trouble with these days, but back then I would I would just assume that I knew what they were talking about or I knew and understood things that were a bit out of my depth. So this is not really a bad habit I have to worry about anymore since I mentally sort of made it a habit to just ask If I don't really fully know or if I have a sense that I can know more. And this one's pretty specific to me. Missing are as player day too much. It's Sunday where I plan things for the entire week. And sometimes I just skip a lot of steps and just plan for the next weeks. So I do a lot of feedback and overviews for the previous week. Sometimes I end up missing it because my weekends are just really, really busy and that's a bad habit that I want to get rid of. I've been pretty good about it this year, but during certain stressful times and traveling, I just can't it's you'll see what I'm talking about later on in the course. We're going to integrate a lot of systems and feedbacks that you do weekly. And, and that's what I'm talking about here. So you'll see what I mean. So that is my bad habits list. And the final task of this worksheet is to believe that you can become the person you see yourself as in the future. So the power of belief, if you need to look back on your empowering beliefs to help you with this, it's very important that you actually truly believe that you can make a change. If you don't, your mind's going to always be in that sort of like state where you want to stay the same or you don't want to, but you just stay the same because you don't believe that you can change the future that you want isn't just going to appear all of a sudden, you can't just wish for it. You need to work towards that person, except that it'll be tough. But also believe that it will happen. Take a minute to review your vision and the list of habits he made that will help you get there. Let it sink in and make a statement of intent that you can believe it will happen and that you will work as hard as you can to reach your vision. So here is my statement of intent. It's just a statement for me to say to myself that makes me really believe that these goals are achievable. I can become that person that I envision. It starts with my habits and I have my list in a habit sense, which is this thing. It's time to build myself up and gain self-mastery. So for me, I've always sort of had that sense of belief that I can achieve these things if I tried hard enough. So it's not really believed isn't really a problem for me. That's why my statement of intent is not that specific, not that long. Because in general, I just I truly believe that anyone anyone works hard enough. You can achieve what you want. And that is what I hope that you can do to that is what I hope you can achieve as well. And that is pretty much it. Worksheet 2. This is rather simple. I know my tutorials are a bit longer and that's because i'm, I'm doing some reading and trying to give you guys examples from my own life. So if you're lost, I think some of my examples can definitely help. So check out the future walkthroughs. If you're at a loss. 6. Day 3 - Tracker: What the past two assignments done, we've primed our mind for success. Now it's time to act. We're answering the planning and strategizing phase. But before you can make a great plan, you need to know yourself very well. Today's assignment might seem tedious, but it's the best way to really find out what your good and bad habits are. During the day. Write down everything that you do on an hourly basis, even small things like checking your phone while working or taking a very long shower. You want to really know how you're spending your time and what exactly you are doing each day. This assignment will be a little different. Instead of doing this for only one day, you'll be tracking your actions for three days. It's better that you're doing this on days that have rhythm and routine to him. Don't do this during a day, you're on vacation or spending time with family, but it's not going to be very helpful. The next two days assignments will be relatively easy and quick to do since your primary task will be to track your actions in the day. Make no mistake though. If you're not used to doing something like this, this may be a difficult task to do thorough, but I promise you if you really put in the effort that will save you a lot of trouble in the future, self-awareness is the first step to solving a lot of issues. And if you don't realize that you have all these bad habits holding you back, you won't be able to change them and make progress. Self-awareness can be a really tricky thing to measure though it's, it's only you can really know how aware you are. But I think the best measurement is running things down. If you tend to wake up 30 minutes later than you plan, write it down. If you tend to eat a good amount of junk food during a time of day, write it down. If you check your phone right when you wake up and write it down. Aside from time, attention and energy are also very important to keep track of. When I started my personal projects after finishing school, I didn't realize how much time, attention and energy were being taken away from. One small thing that I was doing every day, during each meal of the day, I would eat and watch a YouTube video. Always make me about 30 minutes late on doing the task after the meal. Sometimes even more if I wanted to keep watching. It was a really bad habit that was stealing a lot of my attention time, but I never realized how much of it until I started tracking. A matter should get rid of this bad habit by forming a different keystone habit that I mentioned in one of the later lessons. But that said, the three days will be dedicated to the three pillars of productivity. Time, attention and energy. For the first day, become fully aware of how you use your time by tracking the actions on an hourly basis. If you want, you can take things further and do things by 30 minute increments. For the second day, become fully aware of your attention. And the tasks that are taking your attention for the final day, become fully aware of the tasks that are affecting your energy. If it's easier for you to do, you can do all three in conjunction for each of the three days. While this is happening, you can go back to your habit lists and adjust or add habits that you discover. I know this task may not seem very fun, but I hope you can find that, join it as I do, you'll find more information about how to do this assignment on the worksheet. 7. Tracker Walkthrough: The three 35, know yourself. I'll review this worksheet will help you track how you use your time and what you do on a daily basis. The order of the assignment, time, write down what you do. Hourly attention, write down things that are taking your attention. Energy, right down activities that drain or help your energy. And then the fourth choice is doing everything at once. Let's start with time. So right here I say that the sheets that I made will help you track basically everything you need. I call it the productivity elements. That is time, attention and energy. So it's already set up for you. I made everything here with times from 05:00 AM in case you wake up really early up to 04:00 AM. Of course, if you want to change this, It's as simple as writing for here. For am, just in case you're one of those really, really early risers. And then after you change to click them together, and then the rest for change if you scroll down with them, just like that. So right here is the activity that you do with the time. For instance, let's say you wake up at 05:00 AM. You say wake up. And then morning routine, something like that. And then your attention level can be just like, for instance, if you're distracted, you can say that distracted by distracted by Instagram or something like that when you woke up and then your energy level. For me, I personally do 0 through 10. 0 would be, I guess 0 would be like if are completely in a coma or something. So I never write down 01 would be if I'm dead tired, practically asleep, but not quite asleep, two would be, I'm on the verge of slipping. And then so on. You get the 0.5 is sort of like my average. So I just go from there. So let's just say when I woke up, I was around like a three and then while I was doing my morning routine, I get to a four. So at six AM, let's go ahead and say eat breakfast, and then so on. You just keep doing this for the entire day. While you're doing the day. It's best to do it while you're doing the day. Because if you do at the end of the day, you can definitely forget and some of these times can be made up. And we don't want that. We want it to be as accurate as possible. So this is day three and this as day 4 and a 5. Just going with what I said here, date three through five. Okay. So track how you use your time here. You'll be surprised how much time during the day is being used on meaningless tasks. I never realized that until I started tracking my time. I suggest tracking activities by 30 minute increments. But if this is too tedious for you, when our increments is fine, remember to be honest about what you're doing. And one, if he got off your bed by 730 AM, even though your alarm rings at seven AM, write down that you started your day at 730 and not 70. And a suggestion, I highly recommend that you do this for all three days. You can do the all at once version of the sheet. One day of keeping track of your time might not reflect how well you use your time. So as you can see, I listed everything here in terms of time, attention, and energy. On the first day. You don't have to fill these out if you don't want to. But if you're here and you're just right now you breakfast, I think it's pretty simple to write down. If your attention level is fully focused on, I guess chewing or just looking at your food up to you how you want to interpret it. But it's pretty simple to just write down two more things. And the rest are pretty much the same thing, except this one has Q, which I will mention later. It's for one of the other activity. So one of the next lessons, day four's lesson. So just take, take note on that for later. So let's move on to attention. This is what you'll be mainly tracking on day two, lists activities that take your attention during the day. There are a million things trying to grab your attention. Whether it's social media or that one co-worker who always comes to talk to you. Just write it down. List example, Instagram at eight AM, 11 AM, and five PM. So what you would do right here, say you're on the second day, you would just go ahead and write instagram, Twitter. And it's actually, you would probably write it here, but Twitter would be like your distraction. Like a comment like that. Facebook while I'm trying to work on a project at 04:00 PM, Bob came by my desk again and talked about random things for about 20 minutes. So basically these are essentially activities. So you can mark them here and focus on activities that deal with attention. Or you can go ahead and just mark them here at the same time mocking irregular activity that you're supposed to do. I'm going to assume that you don't really necessarily write down, go on Instagram or go on Twitter unless you're a content creator on your schedule. So normally you wouldn't write that on activity right here. High focus activities also lists out activities that require a lot of attention. Try to always engage in these activities without any distractions. Otherwise the time you spent on these activities won't be effective. So let's say you're doing project work at 4 PM, creating a YouTube video. And this is like your main time where you do this or does it have to be your meantime? It's just good to indicate that. Let's just make this red and say requires 100% focus. And you can make a comment below it saying, I was a little distracted. Or you can say you were successfully 100% focus, something like that. Just something to note that your attention was at a certain level. And just noting that this certain activity requires 100% attention. So basically in the future you can block it out and make sure there's no distractions. So here's an example that requires a lot of attention. Practice piano for one hour and work on my projects for four hours, brainstorm ideas and so on. So let's go ahead and move to the last day. We'll be talking mostly about energy activities that take your energy. Your energy will be used throughout the day and can be affected by very unexpected events. But there are certain activities that you can avoid that take your energy, list out some activities that take your energy that you know, you can change. List example, eating junk food, sitting for very long periods of time, staying up very late at night. I'm waking up very late, staying on social media for veiling time. So this sheet right here is what you also need for some of the activities. As I mentioned earlier, the activities that take a lot of attention can be listed here, requires higher attention. And then the reoccurring distractions can be listed here. So say you go on Instagram too often, you just write too much interaction with Instagram. Bob keeps coming to talk to me. And right here you can say my examples like playing piano for one hour and so on. The activities that will increase energy or decrease them will be listed here. So right now we have activities that take up your energy, eating junk food, sitting for long periods of time. And you can add the rest of this list if you want. And then we'll talk about activities that replenish your energy. Your energy can be replenished by certain activities. They might be specific to you, but there are some general activities that can increase your energy throughout the day. Or at a moment's notice. Here's a list of examples. Exercising, listening to music, taking a nap, and drinking water. Those are all things that I personally do. So you don't have to write 10 things. You can delete it by highlighting it and then right-clicking and saying delete rows. And then you have yourself a more compact sheet. Same goes for here. If you're not using five AM, you don't have to use it, you can delete it. And finally, all at once, tracking everything at once. I personally track all of these things every day and find a rather simple if you have the right tools, the sheet I created is based off of what I use personally. And in order to track everything, I want to track time throughout the day. And then at the end of the day, decide what activities affected your attention and energy. Extra tip, if you have an iPhone screen time can be helpful in keeping track of how much time you spent on your phone and the apps on your phone. Let's talk about screen time more on a later lesson. But for now, what I already told you is basically what you would do if you wanted to do all three days. So you have the choice of just tracking your activity for this day and not worrying about these two. If you don't want to spread your focus too much. And then for the second day you can mainly focused on attention activities. And then for the third day you can mainly focus on energy level of t activities. But you can also just track everything at once. And at the end of the day, just decide which activities took up the most attention or which activities require the most attention and fill out that these things, it's up to you how you want to approach it. Like I said, I personally do all of these things at once. But I understand if you're not used to these things and you want to do one thing. 8. Day 4 - Habit Stack: Hopefully your first day of tracking went well. There's actually another reason we're tracking the actions we do in a day. It's to discover the cues to all of our habits. I then want to overwhelm you with tracking too many things at once. But as an addition for the second day of tracking, also jot down what Cue went along with the action. For today, we're going to discuss a powerful technique when forming habits called Habits. Second, as the name indicates, what you do is form a habit around an already well established happy. For instance, while I brush my teeth in the morning and at night, I also stretch. For this example in particular, I literally am doing the established habit while I'm doing the new habit. But in most cases you brush your teeth, then stretch. In terms of finding a queue for new habits, have a stacking is the way to go because you don't actually need to form a new queue. You're already established habit becomes the cue to the habit you want to form. Here's an example of how I use this technique to form my morning. And that routine when I retain, used to consist of only one new habit after brushing, outperform a handstand against the wall for at least 30 seconds. This was my first habit stack in a member should do this without fail for 66 days string. After the new habit was established, I added on stretching out attempt to do the side and front slits after a while it became a habit. So two habits stacked successfully. After that. I added on pull-ups and then I would practice doing flares. After about a year I had a full fledged not routine of brushing, stretching, exercising, and another already established habit that I had for a couple of years which was journaling before sleeping. I actually had a night routine before morning routine, but it was pretty much the same story from my morning routine, except I would do different exercises and meditate instead. I added one thing at a time, habit stacking until I had a full morning routine. This takes a lot of time and patience, but the effects of my morning and that routine are definitely worth it. There are some days where I'm unable to perform them because I got injured or stayed out too late. And I truly don't feel as alive or good when I don't do them. Hopefully that example I showed you how powerful habit second can really be. For today's task, list out all the things that you know you do on a daily basis without fail. These already established habits are the future locations to where your habit stack, your new habits that you want to form. With this task accomplished and other ongoing tracking assignments, you're discover all the cues to your bad habits and perfect use for where to form your good habits. 9. Stacking Habits Walkthrough: Day 4, the habit stack. So for this assignment it's going to be rather simple since you're working on days 32, fives assignment, which is tracking your time, attention, and energy. So here's a quick overview and task. You'll be listing out all the activities you do every day without fail. Here's an example. We got brush teeth, eat lunch, go on computer. Most people will go on their computer during the day, sleep. So that's a very, very basic list, but let's go ahead and copy that over. And then we'll go ahead and flush that out. Or expand our list. I'm going to spread this out a little bit. Again, this doesn't have to be one through 12. It's just a random number that it decided on. So I'll just make this list based off of things that I do every single day. Once I wake up, I brush my teeth, asks will have made it a habit to at least, at the very least, no matter what exercise just a little bit. I don't always eat breakfast even though I know everybody says you should. I usually just drink a protein shake so I won't write eat breakfast for myself. The next thing I usually do without fail every day is check my planner. I always eat lunch. I always go on my phone at least once during the day. So that's something already have gone my computer. You can also say like things you do in terms of like places. So let's just say I always exit and enter my room. I don't always go out of my house every single day. Some weekends I do stay in, but for the most part, I do leave the house Every day. I can also say because I leave the house that I am also driving close to every single day. I journal and a journal right before asleep every single day. So this is the list that's definitely personalized to me. Not everybody exercises every single day now, everybody drives every day now everyone journals every day. But these are activities that I do every day without fail. So this is something that you should do as well. It's a very easy assignment. Just write down every single activity that you do. Without fail. It doesn't have to be like every single day. Like let's say for instance, you do you don't do something on Sunday. It's still a good activity to write down. If It's just one or two days that you don't do it on there. So good activities to happen, snack on. So there's definitely more than just these 12 things, but this should help get you started. If you want to do an extra thing, you could add an extra cell. Let me show you how to do that real quick. So you can unmerged these by clicking right here and saying unmerged. It's going to look funny for a little while, but that's okay. And then you can, let's just, let's just leave one cell row or column. And then you want to click merge horizontally. And then to add the borders, you want to click this thing right here and click the one that goes all around like that. So an extra step that you might want to take is writing down the time that you usually wake up. This might help with your schedule later on and when you're doing your habit. So I usually wake up at seven It's usually around 1130. There's not going to be times for everything. Like I'm pretty sure you don't have to write the time for brushing your teeth because it's right after you wake up and you don't have to write down the times for leaving your house and driving, since it might not always be the same, but these are still activities that you can have a second. So they're important to write down. So you don't need this, but if you wanted it, you can do it through the method I just taught you. So that's the assignment for today. Good luck. I'll see you in the next lesson. 10. Day 5 - Keystone Habits: If you want to change, but you've been tackling the same problem the same way for a long time. It's time to look at it from a different angle. Realized that everything that we do is connected. One bad habit can lead to another, but one good habit can oscillate your know that good habit. What you need are keystone habits. A keystone habit is a habit that has a ripple effect on everything else that you do. A quick rundown. Imagine a company with various roles. You have a CEO, manager, sales team, janitors, designers, engineers, and so on. The performance of the company depends on all of these people, but not each of them equally. If you were to invest in improving the CEO's abilities, everybody else in the company will also feel the effects by a large amount. If you were to invest in improving the janitors than effects on everyone else is limited. Don't get me wrong. It's editors are essential and should be kept to a good standard. But what you want to do first is investing the CEO. The CEO in this analogy is your most effective keystone habit that will affect all other habits that you have in a positive way. Unfortunately, it's not as easy to spot your keystone habits as seeing who the CEO of companies, but there are habits that are known to cause ripple effects on everything else you do. My personal favorites are journaling, keeping a planner, and certain flow each day and exercising each of those activities either increases your awareness, teaches you greater focus, or increases your energy, which are all essential and everything that you do. Not only that, it actually possible to break a bad habit by forming a keystone habit. I mentioned it in one of the earlier lessons. The way that I was able to break out of eating and watching videos wasn't to try to focus on that habit in particular, instead, I created a habit of being completely distraction free for the weekdays by disallowing myself to even go on YouTube. This in combination with my planner, which told me what I should actually be doing while eating, allowed me to break the habit over time. I'd also argue that journaling and answering flow each day are habits that help keep me free of my old bad habits. I used to play video games every day and watch a lot of movies, but with journaling, reminding me of my purpose and answering flow, keeping me focused on my task. Those habits faded away on their own. Exercise also kept me from eating a lot of junk food. This is why I highly recommend that the first habit you build is a keystone habit. Instead of struggling to get rid of a habit, you can guarantee the success of a new habit that will affect everything else you do positively and also potentially get rid of your bad habit. Sounds like a pretty good deal, right? Alright, so the assignment for today is to list out the keystone habits that you're interested in and rank them from the most as our bot in your eyes to the least desirable if you're lost or have no idea what you should pick, check out the walkthrough for this lesson, where I'll discuss more keystone habits that you can choose from. 11. Keystone Habits Walkthrough: Day five, keystone habits, quick overview and task. This assignment will be quick since you are a primary focus should be on tracking your time, attention and energy. Just like before, you'll be listing out all the keystone habits that you're interested in or that you think can help you list example, journal, Keyword Planner, exercise and read. Okay, so for this one, it's going to be another simple one. And I'll list out what I think are the best exercises. So I really do believe that running is a very good mental exercise as much as it is a physical exercise. Back in college, I would for some reason, I don't know why it didn't relate to any of my goals. I just decided to run after my first class on Monday, Wednesday, and Friday. It wasn't like a daily habit, but it was still very useful in terms of just mentally stimulating my brain. Like just give me some sort of clarity and it has the same effect as meditating almost for me. So I think in terms of the exercising running is a very good one. Also think stretching is another good one. It can really help you if you're having like certain pains in certain areas like muscle eggs. And if you're having trouble sleeping, I usually have no trouble sleeping. Even even though sometimes my body's like really sore after gymnastics, like stretching is what saves like my sleep and also my body from being even more so. And once I wake up, That's another good one. I guess yoga would also be considered stretching. So either one of those activities is great. Other exercises that I personally do that I would write down is like dancing. I also read that. If you don't like any of these exercises for any reason, and you're into boxing but you don't really have any equipment. You can just shadow box or you could find or by like one of those dummies and hit them instead. So shadow boxing is another good option. Martial arts is also something I highly recommend. Those are some exercises that you can do for your keystone habit. You don't have to necessarily stick with one throughout like or, you know, like forever. But you could just test out what you personally like the most. And the idea is that you get some form of exercise that gets you breathing a little hard. Alright, so the next one is, I'm going to write these in terms of what I think are the most important. So exercise is definitely very important, I would say in terms of health, it's the most important one. So I'll go ahead and leave out number 1. Keeping a planner is probably the second most important or first most important in terms of mental habits, are just habits that you do to organize your mind. So what am I? What I mean by keeping a planner is just like writing down what you're gonna do on Monday, Tuesday, Wednesday, every day during the week, and also the time which you're going to do those activities. So it's like basically a calendar with the hours listed out. So minds basically looks like say for instance, this row was the start of my day. It would be seven AM. I would say wake up and then morning. That's basically all it says. And then I have another note that contains the routine. Yeah. So just go seven and then the next thing would be like probably well, not probably. It's exactly at nine where I play piano and and so on. That's basically how I set up my planner for every single day. You could do what I did at the very beginning, which was bullet journaling. Any sort of just, I guess organizer is going to suffice for this keystone habit. And the third one, I say read or journal. Let's go with learning. I think the point of reading is to learn, unless you're reading like a fiction book for the sake of entertainment, then that's a completely different story. That's why I prefer to use the word learning. So you're reading to learn about something. Either you're learning a new perspective, your learning history signs something that enriches your knowledge. Even fiction books honestly can, can help a lot if you're keeping an open mind. A lot of the storytelling and a lot of the stories out there draw from a lot of history as well as science. Well, not, sometimes not science. Sometimes they really do a poor job of the science. So. Probably not science don't, don't like listen to their signs, sorry that, that was an aside, but history definitely they draw a lot of inspiration from, but at the same time like vocabulary, as well as just like syntax and sentence structure and grammar, stuff like that. You can, you can definitely take from storybooks as well. So don't consider that like outside of this realm, but just know that when I'm talking about learning, I'm mainly talking about like reading non-fiction books and online course can also do for this one, being with a coach or an a class basically. And that is a really, really good keystone habit that I think everyone should have. You should always be learning Every single day. I also mentioned later entering flow. It's not here, but I do mention it in the video. So, so basically entering flow could be any of these. It could, it could be wider learning. You just enter flow. It could be while you're exercising you answer flow. So it's sort of like not something, it's not something you can do on its own. You have to do an activity in order to answer flow. So it's like a, it's not a side activity, but it's, it's an activity on top of an activity, if that makes sense. But basically, if you're doing an activity that requires a lot of focus and you're 100% focused that day. You answered flow and that is the keystone habit. I think that's very important. That can help you with a lot of things. Because if you, if you practice your focus, if your practice entering flow, then you have a higher chance of doing good work. You have a higher chance of learning and making your time effective. That's why I think it's a really, really important keystone habit. Another keystone habit would be journaling. This one is mainly for awareness. A lot of people either journal or meditate, so meditation can also work. The reason I like journaling is because it's way more personal like anybody can meditate and do their, I guess, meditation can be personable to, but like there's only like a set way, there's only a set number of ways of meditating, or I suppose there are unlimited ways. But what I'm trying to say is when you journal, you're writing a lot about things that involve u, it really helps you think about like everything that you did during that day or it helps you think about your history and it's it's like a record of your entire life. I think it's one of the coolest things that you can do basically. So other keystone habits that I don't mention can probably be figured out by you. I think that for some reason doing my project work is a keystone. Have it it really, it really helps make me feel productive during the day and that just increases my overall happiness. So I'd say doing my project work is one of my keystone habits. I also say that playing the piano is another keystone habit of minds. So that's pretty much most of the keystone habits that I can think of. There's definitely more that's out there. So just think about what you do or what you feel like if you did would set you up for the rest of the day or make every other activity more effective. 12. Day 6 - Choose Your Habit: It's time to choose the keystone habit that you believe will have the most impact. You've gone through three days of gaining awareness of your habits, discover places where you can have it sac, and made a list of your more desirable keystone habits. If there's a lot on your list, it might be overwhelming to see it all at once. That's why we're only going to choose one habit to form at a time. It can be a tough choice, but just remember, no matter what, you're moving forward in some way, It's better to choose to focus on one habit for the next 24 Days and make major changes with it than to try to juggle a couple at a time and fail. Over time, you'll be able to go through the entire list. So don't worry about whether or not you're choosing the right habit. Habit formation itself is a skill and by training yourself to build one habit, no matter what it is, you're making it easier for yourself the next time. If you really can't seem to decide, I'll tell you what I would choose if I were to completely start all over and not have any of the habits I have now. First, I'll talk about my natural progression. I started off exercising a lot when I was a kid and I never stopped. I then made a planner and have always used it since high school. And then SR2 journaling in college. College taught me how to enter and stay in flow for long periods of time. They saw the full days of study. So in order that would be exercise, keeping a planner, journaling and entering flow. So that was my natural progression. But I would say if I were to rank them, number 1 is keeping them planner. Number two is exercise. Number 3 is answering flow, and number four is journaling. I'd say numbers one through three are must have habits that if you don't have, you should definitely go. That's just my personal preference in case you're at a loss for what keystone habit to form. Again, don't worry too much about what you choose as long as you choose only one to focus on for the rest of the course. Don't let this rule negatively affect to you though. If you come across a bad habit, that isn't your focus at the moment. And you find yourself with good control and a choice of doing it or not. Don't justify doing it because it's not your focus at the moment. To focus on one habit doesn't mean you have to let the rest of your habits go out of control. What that said today's assignment is to connect to your vision and purpose with this one habit in particular, look over your beliefs and prepare yourself mentally for creating this happen. You wrote about how you see yourself in the future. Now it's time to write about why and how this habit plays a part in your identity. You're not doing this habit to define who you are. We're taking an inside out approach where who you are determines what you do. I'm somebody who's ambitious and once they get things done, that's why keep a planner. I'm a gymnast and a dancer. That's why exercise every day. I'm someone who loves my work. That's why answer flow each day. I'm someone who cherishes the memories I have with my friends and family and have you every day as precious. That's why journal. Find the worksheet for this lesson and connect your identity and vision with your habit. 13. Habit Selection Walkthrough: Day six, choose one habit. Overview. This worksheet will guide you through picking one habit to move forward with and establishing a connection with that habit. Pick your habit. It sounds finally, choose the habit you want to focus on for the remainder of the course. Now every single task in the next lessons we'll hone in only on this habit, but if you hear or see the term focus habit, it'll be in reference to this one. Choose a habit from your habit list. So far you've made a couple of lists on the habits that you want to build and get rid of. I highly recommend that you choose a keystone habit to form. If this is the first time going through this course, review your list from days 26 and write down one habit you want to form. My personal suggestions. I suggest that you start with keeping him planner, exercise, or answering flow each day. So my focus habit will be more skill-based. So it's going to be practicing piano every day. I'm sure a lot of you out there, one to learn something new. This will definitely be more suited towards that. So my focus habit will be practicing piano every single day. I already do this for the most part, but this is mainly for you guys to reference. As an example, connect with your habit. Now that you've picked your habit, connect it to your vision, reveal your vision of your future self from day two, and then write about how this habit will help you get there. If someone asked you, why do you want to form this habit, you should be able to give a clear answer. Connect with your identity. Your final task is to connect this habit to your identity. This have it doesn't define who you are. Who you are is the reason you're doing this habit. Write your identity statement involving this habit. Here's an example of an artist. That's why I work on my craft every day. I'm someone who gets things done. That's why I keep a planner. I'm someone who charges my memories I have with family and friends. That's why I journal. These examples are basically taken from the video. So let's go ahead and write the reasons why this habit matters. So writing down any reason that matters to you is good enough. It's going to be personal so you don't have to write exactly what I wrote. Now let's do the identity statement. I'm a pianist. That's why I play piano. And I know for me this is easier to write because I actually do play piano. But if for instance you're someone who's just starting out and say you have 0 knowledge about the piano. You can't say like, Oh, I'm a pianist. You will feel like a faker at first and that is okay. You might want to write an identity statement that's a bit more suited towards the beginning level. My friends and saying, I'm someone who's dedicated to the hobbies that I have interest in. And that's why I practice every single day. Just something along the lines of that, which will lessen that feeling of like feeling like a fraud basically. So this was a pretty simple assignment overall. Just choose one habit and this is the habit that will be going through. As an example for the rest of this course. Hopefully I'll help you if you are working on a skill and if you're not, it's still should be applicable in most ways. 14. Day 7 - Substance: Today's the last day in the planning and strategizing phase. With the knowledge you gain from the previous days and your habits selected. We're going to decide on the queue for your habit and clarify the routine. And take out the list of places where you can habit, stack your new habit, and decide which place makes the most sense for you to do your new habit. And what that, congratulations. You've decided on the queue for your habit. Keep in mind that if it doesn't really work out or things change, you can always try a different habit stacking location. We want to be careful though. The queue to your habit is pretty important. And if you change when you do your habit to another time, you might have to start over in terms of getting used to the new Q. With that done, we need to build the substance for your habit. We can't just say we're going to journal or exercise. That's too ambiguous. And said, you want to say it that you're going to write at least five sentences in your journal or run for at least five minutes. You want to be as specific as possible. The next step is to make your habit as easy as possible to perform at least one sentence or at least one minute instead of five. Now, you're creating the beginnings of your system that serves as the foundation and building all your habits to come by starting out so easy that you can't fail the task, your system guarantees that you'll be successful with the habit, will eventually do more with the habit to make it more effective. But for now, we need to standardize before we optimize, as James Clear says in his book, Atomic Habits, this method of forming habits is exactly what I did unknowingly when I started my planner, it began as a bullet journal that only had a list of tasks that I wanted to do for that day and would usually only consists of five things to do or less. Over years it became a weekly planner that has times, routines, subroutines, and system refining elements, attitude. But this was added one by one over a very long time. The same thing happened with my journal. I started out as a few sentences about the best moment of the day, but now it has what I did each hour of day, how I felt my progress on my projects and lessons I learned during the day. Each entry is usually multiple paragraphs, but again, it became this way over years of doing it. Right now, you're setting up the foundations and systems for your habits to eventually become a huge driving force in your life. But you've got to start small for your assignment. Write out a statement of intent about when you'll be doing your habit and what exactly you'll be doing. 15. System Walkthrough: Day seven, systems introduction, overview. This worksheet will guide you through creating the foundations for your habits system. We'll be focusing on the queue and the routine. Order of assignment. Decide on Q, clarify routine. Cue from habit stack, habit, stack your habit. This step is very simple since we already put in the work to figure out activities that you do without fail, review your day for list, and decide on which location best fits your new habit. If habit stacking is not an option for you for some reason, then you have to decide on a different cues such as atomic day, entering a certain place or anything that acts as a stimulus that can trigger the dot o. It's someone do my habit suggestion. I recommend habit stacking around the morning or night. These are two locations that are usually the easiest to add new activities to, since there'll be less interruptions. Okay, so let's go ahead and decide on the queue for this habit. And also if you don't like all the white on this, it's easy to just insert new rows. You say insert 11 below. And then you have your black. And feel free to space things out. If you want. It seems like a Google Sheets tutorial as well. Alright. So q for my habit. So for this one, I'm going to go with just doing this right after my morning routine. So or the last thing on my morning routine is I quickly do a journal about my thoughts. So something to note though, I don't always have that opportunity since I have part-time work in the morning at times. So I can't play the piano during those times. So I'm going to have to split it. I'm going to have to make two different queues for this particular habit of practicing piano every single day. So I'll go with right after I shower. Usually when I work part time, I get home and then I shower first. So right afterwards, I can practice the piano. This is a good place to put it in my opinion because I usually shower at the same time for myself. I know for other people, maybe the Schar around them times. So I might not be a great place to put it, but for me, this definitely works. So those are going to be the two cues from a habit. Have a routine. Specific and easy. Write down exactly what you'd be doing for your habit. Remember to make it very easy and specific. At least one push up, you'll eventually make the habit more effective for progress. But for now, we want to standardize before we optimize. Okay, So the habit or routine. Let's go ahead and make this very easy. This is particularly why I said at least earlier. But for now, it's definitely going to be every day. That was part of the habit goal. So everyday for at least ten minutes. For me, this is definitely very, very easy just to do it for 10 minutes. Most of the time. I do it for two hours, but I don't want to scale this to the comfortability of me. Otherwise, you're gonna get like a false sense of how you should actually do this. Say I was doing this completely new and I just wanted to learn the piano for 10 minutes, might actually be around the middle area in terms of difficulty. If you're not used to like practicing a skill. So you might want to say like five minutes, but I think ten minutes is a decent amount of time. So after you're done with all of that, just make a quick statement of intent for what you'll be doing tomorrow. I'll practice piano after I shower or after the morning. Routine is done. And that's basically it for this assignment. It's a pretty simple assignment, but it'll definitely set you up for building a very strong system for all your habits in the future. 16. Day 8 - Reward System: Today you start your new habit. It's effects will ripple throughout your entire life. Remember that habits are a long-term investment. Most of the facts won't be felt for a while, so you have to be patient and persistent or at the start. So we want to keep things simple while you get used to doing your habit will be learning about concepts that will support you and habit formation or answer some questions you might have. Just make sure that you keep up with your habit every day from now on. Even if you fail, keep going. Just start right where you left off and make sure you learn from what happened. There's no shame in failing once in a while. There's only shame if you choose to stay down and do nothing about it. We'll have a segment in the course dedicated to the things you can do if you miss your habit. But for today, we're going to add the last element of the habit loop, which is the reward. This element is the most difficult for me to help you with, since everybody has their own tastes in the types of reward that actually affecting some habits have intrinsic rewards such as exercise, endorphins release that make you feel really good after it's done. To be quite honest, while building most of my habits, I never really did much with the reward aspect of habits. Practically all of my habits were rewarded intrinsically or through me writing about my successes in my journal. That's another reason why journaling served as a really good keystone habit for me. It's a habit that allowed me to hijack the reward aspect for every success of habit. But if you don't journal or reflect on a daily basis, you will want to find a different reward. A good way to approach this is to flip the reward and actually make it a punishment. What's the reason we all went to school and try to get good grades when we were kids. I don't know about you, but it's primarily because my parents would have scolded me if I skip class or got bad grades. You can use this idea to form your reward system. You'll have more time before the assignment of fully building your reward system. For today, you're going to write about the success of your habit. You've taken the first step towards becoming the person that you see in your vision. And by doing that, you've done more than the majority of people out there. 17. Rewards Walkthrough: They ate every small when counts, quick overview and assignment. Your assignment today is simple. After completing your habits, write about how you've taken your first step to becoming better every small winged counts. And right now, we want to establish that mindset by writing about it. Reward system. Most people are different in terms of what they seek as rewards. Since there's no way for me to tell what kind of reward suits you. I suggest you at the very least, write about your small when to reinforce that feeling of success will be doing more later on to establish rewards in our environment. So don't worry if writing about small wins is all you're doing for now, okay, so this assignment is pretty simple. So this walkthrough will be pretty short. So we're going to just write the day that you decided to do this habit on and the habe record, right? Your habit here. This is where you will be writing about your habit. So let's just say I practice piano for about 20 minutes. So I'm going to write, I practiced piano for 20 minutes, playing the C major scale and learning a piece, a beginner piece by Bach. So from here on just as a note, I will be writing these things as if I'm learning piano for the first time, just so I can scale it down to the level of somebody who is brand new. So that's pretty much it guys. Like I said, this walk-through, it would be pretty short. Just make sure you keep up with your habit and I'll see you in the next lesson. 18. Day 9 - Dealing with Time: I think one of the most controversial topics when it comes to habits is how long it takes to actually make a habit automatic. Some studies have shown that it takes around 23 days, say one month or 66 days. And reality, time isn't as important as the frequency and repetitions of your habit. You could be working on a happy for 90 days, but if you keep missing the habit every other day during this 90 day period, it still wouldn't be as good as continuously doing it every single day for 30 days. In a sense, forming a habit is similar to practicing a skill. If you're learning a new language, it doesn't really matter how long you've tried to learn that language for it. You can tell me that you've taken Japanese classes for four years in school, but I wouldn't be able to gauge how good you are. But if you told me that you spent two years in Japan only speaking Japanese, I'm fairly confident that you're competent in their language because I know that you had to constantly speech app needs to survive. Frequency and repetition matters much more than time. So why did I make the course only 30 days? Don't be fooled by the number of days that are in this course. 30 days is enough time to take action on building the foundations for building great habits in the future and securing one good habit. But it's most certainly not enough time to reach something called the habit line. The habit line is the point in which a habit is as automatic as it can be from our example before, it would be like being able to speak Japanese without having to even think about what you're saying. Just like how you speak and hear English. To reach the habit line will take a good model and you have to come to terms with that. Or society likes to show off how fast somebody can find success. But when it comes to habits, there really are no shortcuts. I remember when I was in high school and college, I would expect everything to come really fast. I thought that if I tried really, really hard, I could do a perfect flare in less than three months. Instead, it took years and my flowers are still not perfect. I forgive my younger self because all I would see were people on the Internet bragging about how fast they were able to do certain things. Luckily, over time, I stopped comparing myself to others and realized that it takes time to accomplish difficult tasks. It doesn't mean I lowered my efforts to reach. It just means that I've stopped thinking that everything will come to me a super-fast. I don't want you to experience that same feeling of impatience and frustration. Rushing won't help. It only make you feel more anxious. Today's assignment, we'll reinforce that mindset and allow you to feel at ease. Write about how it'll take time to form your habits and the reasons why you're at peace with it realized that even if this is the case, you'll still work hard on the habit you're focusing on at this moment. 19. Time Walkthrough: Day nine, BIPs with time, quick overview and assignment. Your assignment today will help you establish a mindset that can save you a lot of stress, right, about how this habit will take time to form and the reasons why you're at peace with this. All right, so let's just jump right into it. Why this habit will take time to form. Playing piano is a very difficult skill. It's going to take to truly master, such as the piano. If your cell is also doing this where it doesn't go, it doesn't show the entire thing. All you need to do is expand it. So right about why this habit will take time to form. Basically, playing the piano is a very difficult thing to do. And learning a language is a very difficult thing to do. Learning any new skill usually takes a lot of time learning how to dance, learning how to do anything competitive, anything worthwhile, will take time. So let's write about why we're at peace with this. I'm okay with this. Because I plan on playing the piano for the rest of my life. That's a lot of years to come. And there's really no rush. I don't want something I care about and love so much to turn into one of the most stressful sources in my life. So yeah, Most of my reasons deal with how much I care about playing the piano and how I know that I'm going to have a lot of time to get to do this thing that I care about. It's something that I'm very passionate about. So I don't want it to turn into something that makes me stressed. So this one was pretty simple exercise. It's really simple to just say these things and write them down, but you have to really internalize that feeling of being okay with whatever you're doing. Taking a good amount of time. Just try your best to review what you wrote down and really believe it, really feel it. And if you're able to do that, then you're going to enjoy life in general. Much, much more. 20. Day 10 - 25/30 Challenge: One thing that I fell for a lot during my attempts to form and break habits or excuses. Despite having done 15 days in a row, I somehow come up with a very logical and reasonable justification to why can't do it on this particular day. Excuses like, I worked really hard this day, so I deserved to indulge in this bad habit or I just feel way too tired to do this habit today. Those two are the usual justifications that usually creep up and destroy your streak. And somehow afterwards it gets easier for you to accept justification. My tip for you is to justify nothing. No matter how reasonable the excuse sounds. You want to commit to doing some part of the habit. If your habit was to run for one minute and you injured your leg, that's obviously an acceptable excuse, but even then, perhaps you can do an alternative exercise that doesn't require legs. The idea is to never fail your habit because you just felt lazy or because you made an excuse for herself. This is way harder than it sounds, but if you let it become a bad habit, you can really hurt your ability to build new habits. When I noticed myself doing this in various times in my life, I realized that even if the justifications reasonable, when I took a few steps back and look, again, I made a pretty baloney argument, but it's still felt like a good justification to me. And that's the issue because it feels like a good justification. We let ourselves accepted and excuse ourselves from taking responsibility for failing the habit. The craziest part about this is that even if I said I couldn't do my habit today because of potatoes, as long as I feel like it made sense to me, I'll let it slide. Anybody can come up with a reason for anything and make it sound good. That's why we have to be careful not to become one of those people. Today's assignment will be a bit different than the other words. Instead of just priming our mind to make sure we never make excuses, I'm going to offer an incentive for you to not miss any habits for the rest of the course. If you can show me that you did your habit at least 25 times within 30 days. And all the lesson assignments after each day will have an online meeting where we talk about anything you want. It can be about how to optimize your system for your specific needs. Or you can ask me any question about anything you think I can help you with. 25 within 30 days still gives you five days just in case you really, really couldn't do your habit for some reason. You might be wondering, how will I know that you did the habit for 25 days out of the 30 part of it will be the honor system. I trust that since you bought this course, you actually want real change in your life. You wouldn't get yourself. Another part of it will be the extra step of writing about your habit in the Google Sheet template that I linked to this lesson, there's a way to track your edit history to see that you managed to write about it for 25 separate days out of 30. Once you share the sheet with me, I'll be able to access that information and verify and you don't have to write paragraphs about your haven't performance. Just write something like successfully ran for two minutes and felt great. Also, since we're on day 10, you have to do your habit at least five more days after day 30 of this course. What should be no problems since it's a habit you want to keep for life. 21. Day 11 - Environmental Cues: Welcome to the environmental design phase of this course. Hopefully, you've had three successful days in a row performing your habit. And he chose instead to try and break a habit. This phase is your best friend. For the next five lessons, while you continue doing your habit, we're gonna go through a huge cleanup of your environment. The reason we're going to spend five days on this is because the environment is probably the single most important determining factor of your habits. A sudden and dramatic shift in your environment can also cause a dramatic shift in your behaviour. So much so that Jobs had been dedicated and designing what goes where and stores that people who are responsible for designing the environment to favor one choice over another are called choice architect. For the next five lessons, That's exactly what you will be. The difficult part about this task is that our environment is practically invisible to us. We're so used to the same house, bed, workplace, and routine that we're no longer aware of how our surroundings affect us. Luckily, we've done some awareness activities for three days and found certain activities and triggers that affect us in negative ways that broader exercise from before will help us, but it's time to hone in specifically to our surroundings. The next lessons will be more about taking action on changing the aspects of our environment. Specifically, three elements of q, routine and rewards. Something you might be wondering is why didn't this come earlier? I wanted this lesson to come a little after you've had some experience with your habit. So you can recognize some of the effects of the environment while you are trying to do your have it, you should be doing this mainly for your focus happened. But if you're feeling like you want to max out the potential of this phase, it's possible to design the environment for other habits on your list as well. You want to actually be trying to focus on the other habits, but you're setting up the environment so that it automatically supports those habits regardless of whether or not you're focusing on them. I've actually broken a couple bad habits without having to do anything. But this phase of the course, Today's task will be to do an analysis of your environment, looking specifically for triggers or cues, the environment that cause you to act in ways you don't want to. You should also look out for environmental cues that are helpful to you as well. You want to write down what exactly in the environment causes that behaviour and how you might be able to change it. I highly suggest that you also ordered this list from what to do first to last. It'll make it easier to start. Tomorrow's assignment will be to make those changes. 22. Environmental Cues Walkthrough: Day 11, environmental design cues overview. This worksheet will help you discover the cues in your environment that cause you to act in certain ways. Order of assignment. Let's cues from the environment that cause you to act poorly. Less cues from the environment that support good behavior create a plan of attack. We're going to start with negative environmental cues. Make a negative list. Now that you've performed your habit for a couple of days, you might have noticed that not every day you do your habit feels the same. Some days you're more energetic and on other days you're more tired. The environment plays a big role in your consistency. Moving a single object out of sight and can be all you need to improve multiple areas in your life. Right now, you'd be making a list of cues in the environment that cause you to act in ways that go against your long-term goals. Here's a list example that I made just based off of things that I personally have seen throughout my life, depending on what you do and your lifestyle, It's going to be very different. So let's go ahead and move over to the Google sheet that I made to note the tag right here will be for later when we actually have a plan of attack tag to change. Like for instance, if we decided that. And one was the first thing we wanted to change, we're going to move it here, but that's for later. The note that says Hide one done. That's also going to be for later once we engage in our plan of attack. And we finish this. And then we'll hi this since we no longer need to worry about it. So for right now, we're going to list out some environmental cues. Right now I have notifications from your phone or computer that distract you, highlighted. So let's copy that over. Something that you might notice is that even if you have text wrap on, if the size of the row is specified, it won't do the text wrapping correctly, so you want it to be on fit to data. Okay, so an easy way to change this is just by highlighting all the rows. And then right-clicking, resize rows data and clicking ok. So this is a little big. Change it. So that's one negative environmental cue. Certain websites or apps that are always in the background. So this one is just like, let's say you have YouTube always on the background of your desktop. It can be kinda distracting since if you see like the homepage and suggested videos, and then you click and then you start watching and then you get off task basically. So that's what I mean by like certain websites or apps that are always in the background. Somebody in the house making a lot of noise. Your TV being right where you work or sleep, your phone in view when you work on your projects or work on anything for that matter. Your fridge is filled with junk food. So all of these are basically negative environmental cues that if you see them, it causes a behavior that we don't want. So this one basically says the behavior as well. So let's remove that notifications from your phone or computer. The behavior that it causes is we get distracted. Certain websites or apps that are always in the background. This is basically the same as before. We get destructed. Somebody in the house making a lot of noise, or TV being right where you sleep or work. For this one, we end up watching TV, ad bad times, which can kill our productivity. Your phone and your phone in your view when you work on your projects. So basically a lot of these are a similar theme of just getting distracted and not being able to work. I guess for me personally, these are the things that I want to get rid of so that I have 100% focus for you. It doesn't necessarily have to be just for productivity. So you can, you can also make it for like health for, for instance, this one is more focused on health. So a fridge filled with junk food, the behavior causes is that you eat and become sluggish. So this one's more focused on health. You can find some of your environmental cues that cause bad behavior from one of the previous days where you were tracking your attention. That was in day 3. And after you look, you can see that you're just struck by Instagram. And then you go back to the sheet that we're on. And then you write environmental cue, seeing Instagram on my phone. And then behavior causes, perhaps it causes you to go off task for a very long time. Just write it down basically. And then we're going to write down potential solutions. Environmental cue, notifications from your phone or computer. We can turn off notifications. Certain websites or apps that are always in the background. Make sure you close apps and sites when you're not using them. Somebody in the house making a lot of noise. This one's a bit more difficult to solve. You can either ask them to quiet down. And if that doesn't work, you're going to have to do something on your own. So put on earphones and play music. Or TV being right where you work or sleep. Move your TV, your phone in view when you work on your projects, place your phone in a different room when you work, designate a certain spot for it. Fred filled with junk food. Remove all the junk food. You could also do what I do sometimes and just give your junk food to like other people, I guess. So that way you don't waste it. Seeing Instagram on my phone. If you still want to use Instagram and not delete it completely, then all you need to do is either implement something called screen time. If you have an iPhone, I don't think they have it on Android or they don't have a substitute for it for Android. So I'm not sure what you can do there, but there are ways to just move it to a place where you're less likely to go on it. But of course, eventually if you go on it enough times, it's going to become normal and then you're gonna have to move it again. So that's not exactly a permanent solution. You have to be clever about how you want to approach it. I'll talk more about screen time later and show you how to use it once we're on the phase of carrying out our plan of action. So let's move to positive environmental cues. What are things in the environment that support the behavior that you want? Think about things you can place in an environment that will support your goals. Filling your fridge with healthy food can make the difference of whether or not you have an energetic or sluggish day. Placing your phone out of sight while working can make the difference of whether or not you have a focus work session or destructive one. That's the power of environmental cues. So here's another list example that I created based off of the things that compliment my Eagles. Place your phone out of sight when you work. So this one in particular is sort of what we already wrote down as a potential solution here. We don't have to repeat and write it again. Place your exercise equipment where you can see them. This one is definitely a good one for health. Failure fridge with healthy food. This is similar to this fridge filled with junk food, one, but it's basically the opposite, failure fridge with healthy food. And you want to make sure that you can see the healthy food. Delete or restrict apps that distract you. This one is also similar to the potential solution rather than a positive q. So let's go ahead and come up with a few more positive cues that relate to my habit MBA articular. So for me, practicing piano every day, what I wanna do is have. So what I actually already do is I place my binders in sort of like a bucket type thing, like a rectangular buckets so that I can just pull out my binder. And then I salary first. And then after I'm done with it, I put it back in the bucket. And then I take out the pieces that I'm working on, and then I work on that and then so on. It basically is a positive q in the environment that makes it easy for me to go through the routine. In this case, just to highlight the example a bit more, I could say, place my piano and a place where I pass through. Often. This can be difficult if you're not in charge of your own place or if you have like other roommates, you want to place your piano in a place where you see, see it often. You don't want to place it where it in like a room where you never go in. Otherwise, you're not going to practice as often. So that's, that's a very simple idea that you can transfer over to other things like if your habit is to try to exercise, then you want to make sure that the place where you exercise at is a place that you can access or see easily. Other positive environmental cues that I talked about before. This one is more of like an action one. You can create a playlist of your favorite songs that motivate you and play it at the time you want to do your routine. So it's not really in the environment necessarily. It's sort of like you have to press the Play button and then the music becomes part of the environment. So it's still, it's still an environment of q is just, you have to do an action first before it becomes part of the environment. In terms of my habit in particular, I don't really think that there's any other environmental cue that will help just because like a piano is huge and I guess I could place like a reminder somewhere to play piano after I shower or do my morning routine. That could help. Let's just write the desired outcomes right now. Place your exercise equipment where you can see them. Desired outcome should be a reminder to actually exercise. That's basically just a reminder to exercise. Your fridge with healthy food, desired outcome. You eat healthier. Have a organized place where I put my sheet music. Easier access and reminder of sequence of events or sequence of practice. Plus 1 piano in a place where I pass through often, desired outcome. I'm reminded that I should practice. Create a playlist of your favorite songs that motivate you. And this one basically, you feel more energetic. To start and finish your routine. Place a reminder somewhere to play piano. This is kind of obvious desired outcome. You're reminded. That's what a reminder does. You're reminded to play kinda. Okay. So that was pretty simple. Just remember you don't have to fill out all of these all the way. And also remember that you don't necessarily only have to do this for your focus habit, changing environmental cues for all the habits that you can think of in every aspect of your life is totally fine. In this case, I think it's easier to, to actually batch them all at once. Since you're already thinking about it and just writing it all down, we won't be doing everything for all aspects of your life and the next day, that's not possible, but we will be doing it for your focus habit and as much as you can for everything else. Just know that you're, you don't only have to think about your focus habit while doing these assignments, environmental assignments, that is. Okay, so let's move back to the worksheet, plan of attack plan for tomorrow. After you finish creating your list of environmental cues that affect your behavior, it's time to create a plan of attack. Tomorrow, you'll be making changes to environment according to what you have written down on your list. Sequence your plan of attack in the order of easiest to do to harder to do. You can start on some of the tasks today if you want to. So this part of it is rather simple. All we want to do is figure out what we wanna do first. So I think some of these things are really easy, like changing, turning off notifications, making sure all, all apps are closed and stuff like that. Like things that will be a little harder or like moving your TV or tossing all your junk food away. Filling your fridge with healthier food. Basically, you're going to have to look up what kind of healthy food that you want to eat and then go and buy it and then place it in your fridge. So that's a good amount of steps that maybe if you're not used to buying groceries, it might be, you might have a lot of resistance towards doing this. So you want to have easier things on your list first. So let's say N1 is what we're gonna do first. And then, and seven. P3 is pretty easy. Place your exercise equipment where you can see them you want is also pretty easy, and then so on. And then after you make a list of like the easier assignments, you'll want to make a list of the harder assignments such as placing your piano in place where you pass by often, ditching all your junk food and filling your fridge with healthy food. These things are definitely harder. But after you do the easier things, you're going to feel a bit less resistance from doing things just because you have some momentum. So the plan is basically what you wrote down on the potential solutions. The environmental cue thing, it's sort of already the action right here. So you can just copy and paste if you want to. But if it's harder or you want to be more specific, like let's say for n1, let's say you have screen time. You can say that create downtime for times where I work. So this is definitely more specific than the solution right here of turn off notifications. P3 have an organized place where I put my sheet music. So I want to say go buy a rectangular binder holder. So you get the idea. Your plan of attack should be very specific. And you should be sequencing the tags at, from easiest to hardest. And this right here, I'll come achieved. You want to fill this in after the fact that you've done it and after about like maybe a week or two to see if what you want it as your desired outcome comes true. So for instance, let's say even though you organize your place where to put your sheet music, your desired outcome would be easily access and reminder of your sequence. And you would want to actually go in that sequence. But let's say for some reason, some reason. I don't pay attention to the bind the binder holder. I just play random things. So you know, you have to change something if you want the original purpose to come true or original outcome that you want it to come through. So that's basically it for this worksheet, the environment, the design phase is definitely one of the harder phases of this entire course. So don't worry if it takes you a lot of time to work on these things. It's definitely one of the hardest things in this course. But the good news is that once you get all of these things done, you'll really have a strong environment and foundation to be able to progress in the things that you want to. 23. Day 12 - Cues: Now that you have your plan of attack for how to change our environment according to the triggers you found it sound to make the change. This step might be tough. I understand that when we're in the same environment for a long time, it can feel difficult to make changes to it. You feel comfortable with the way things are. And there's probably something inside of you that is trying to resist this change, but you can't let that resistance hold you back. Remember to take things one at a time. Hopefully, you ordered your list of things you want to, to start with that one change and the resistance should begin to fade away. As a suggestion from my own experience, I highly recommend the following changes. Remove as many distractions as possible from your work area. Turn your phone on silent when you work and put it in a different room. Remove any notifications that often disruptor flow. Clean up your work area and your whole place in general, if it's messy, most of these suggestions in particular focus on and helping you stay focused on the task at hand and to minimize the amount of distractions that constantly tried to take your attention. I didn't notice it in the past, but all of those small things together, it can really hinder your focus. After clearing out all the distractions. Um, I literally felt lighter and clearer. Pretty surprising effect. But thinking about it now, it's not that hard to believe considering how many notifications and distractions came my way back then. Now I check my phone, only one I'm taking a break or after I finish a routine. Never in-between. One environmental cue that has been really helpful to me is music. I created a playlist of songs that align with the tasks that I should do. It's one of my favorite cues for my morning routine. Another way that I set up my environment to support good cues from our habits is to place the item or equipment I use and very easy to access spot. Just think about how you place your toothbrush next to the sink so that you can easily grab it when you want to brush your teeth. The same concept applies for other habits. For instance, I always have my pull-up bar and dip station setup invisible, right when I get out of bed, it's a cue that's obvious and that I can't miss. You wanted to alter the environment to make the cues of good habits very visible and the keys of bad habits invisible when it comes to environmental design, there's a lot that we can do. Just remember right now, we're primarily focusing on how the environment triggers certain routines. In the next lesson, we'll be focusing more on how we can shape the environment to affect our routines and rewards. Keep in mind that if you need extra time, especially for this phase, take that time to really shape your environment to support your habits. 24. Cues Walkthrough: Day 12, quick overview. Use yesterday's plan of attack to begin changing the environment. Remember that the goal is to make positive queues visible and negative cuz invisible after going through your plan of attack, make a note to check later to see if the desired outcome actually happened. I talked about this in the previous walk through the course will remind you in a later lesson, but it won't hurt to take extra steps in ensuring your progress. So basically you're going to carry out your plan for today. If you have a lot on this list, then you're really busy. You can also split this into many days. I know this course is designed to be 30 days, but it doesn't help if you're trying to rush. So make sure you take the time and really set your environment up correctly. So what I'm gonna do right now is show you guys how to use screen time. I know this won't be for everyone. So if you don't have an iPhone or iPad, then you can go ahead and skip this. Okay, let's insert our screen time on the settings. This is called downtime. You can turn it off and on. And what it does is you set the start time and then the n time. That's the time from which you can't use the certain apps at all. Like most of your object, you just can't use them unless you make it available in always allowed. Right now for applicants, you can see that I set up certain app limits on things. Adding your limit there doesn't really make sense. So I usually just go to the all devices and I add my limits here by clicking on one of the apps and then you click in the bottom that says Add limit. You can change it from minutes to hours up to you and make sure that you have block at the end of limit. Otherwise it won't actually block the app. So you can see that I have those certain things blocked. And then let's go to always allowed. This will always be allowed no matter what. So if you set a limit for this, for that certain app and you put it as always allowed, then that limit won't even work. So just make sure that you don't have it as always allowed if you limited it. And if you want to make sure that during downtime you can use those her naps. Make sure you add it to always allow it. That's basically it for screen time. You can also share across all your devices, like for instance I did with my iPad and iPhone. So all of it is linked up. And to really make sure that you are doing it correctly, you want to have someone else set up the pass code. Otherwise, if you have the pass code, you can just ignore the limit anytime you want to. 25. Day 13 - Routines: Great job on setting up your environment for your QRS. The QRS to your bad habits should be unnoticeable and accused for your good habits should be very apparent. Now, the next step in this phase is to design the environment to support our routines and rewards. Let's talk about routine first. For this element of the habit loop, you want to make sure the environment doesn't make it difficult for you to perform your habit. If you know there's a specific time of day, everybody's at home and it's very disruptive. That may not be the best time and place to meditate. For instance, ideally, your environment compliments your habit, although this isn't completely unnecessary, I happen to exercise at home in my bedroom and living room. I also primarily work on my kitchen table and I also meditate. According to the countless experts out there, I seem to be doing something wrong even though I perform each of these activities quite alright, If you asked me, I personally believe that you can shape any environment to suit your needs as long as you make that mental connection that this is the place you perform your habit well. And there's nothing intrinsic about the environment hinders your habit. Using the example before with my pull-up bar and dip station being visible. I also keep those two stations always at the ready. It allows me to immediately use them without having to put in the extra work. If I had to set things up every single time I exercised, that would add some resistance to the routine. And that's the opposite of what we want. If it were a bad habit, that's exactly what we wanna do. We wanna make it difficult to perform. Even if the cues are invisible, You may still act on your bad habits. But if you made it so that you had to call a friend for a password or setup a game console that's all the way in the furthest corner of your garage, then you'd probably think twice. The environment is making it very easy to do your good habits over and over again, while it's very difficult to perform bad habits. The first assignment for today is a planet how your shape your environment specifically for routines. It's similar to what you did two days ago for cues. The second assignment for today is to plan out how you can change your environment for rewards. When it comes to changing your environment for rewards, the best option is involved someone else that you can trust. Accountability is one of the best ways of making sure you do what you say you're gonna do. You can make a deal with a person you trust that if you don't want accomplish what you say you will, you'll have to give them, say, $50. They can use it to spend on a dinner with your friends, but you can't go with them. Basically anything that makes you feel very crappy and serves as a good punishment. And if you can't accomplish what you say, you will do, decide on some reward like going to your favorite restaurant with that friend or a family member. And if you're really bold, you can also use social media as your accountability. Tell everyone that you'll be trying to do this habit for 30 days in a row. And if you fell, you are emitted shameful e to your audience. As people, we like to keep our reputations untarnished planet. What you wanna do to change the external rewards around you. 26. Routines Walkthrough: Day 13, Environmental Design routine and rewards overview. This worksheet will help you create a plan to change the environment in a way that supports your habits, routines, and rewards. Let's just jump right into it. Barriers in the environment. So right now we're gonna go through just barriers to our good habits. We're going to list out things that are intrinsic in environment that are making it difficult for us to perform our habit. Just remember that you can be applying these things to all your habits and not just your focus habit if you want to or if you have the time basically, as an extra thing to this right now, we want to create barriers for our bad habits. Barriers can actually play a positive role if we use them against our bad habits instead of having barriers to our good habits. So it's like reversing the rules essentially. We'll learn more about that later. But for now, we want to list out the barriers that we can place to make it difficult to do bad habits like screen time and freedom. Even moving like your TV or computer to a different room can also help. So what are some barriers to our routines? One simple barrier can be that let's just say you have to get a membership or something. Membership to a gym. That's technically a barrier, like you have to pay for it. So I'm mixing more difficult. Another thing would be like having a lock on a, let's just say having a locked. So having a lock on a bike, having a lock on your TV, just anything that prevents you from doing something. You should fill in the blank and make this more specific. So let's just say having a lock on the TV. That's something you probably want to add instead of remove, remove or add right here is just like whether or not you want to this barrier or remove it. So whether it's for a bad habit or a good habit. So if it's a bad habit, like watching too much TV, you want to add that barrier to it. So the desired outcome would be lot, watch less TV. Membership to a gym is an environmental barrier. So this is something that we want to remove so that we have easier access to exercise. In order to remove this, you have to sort of think outside the box. You either one to somehow find a gym where it doesn't require membership, which is very unlikely these days. But you can also switch out your work out and just do all calisthenics workouts instead. Other environmental barriers can be poor environment to focus in. So if you have an environment that is not really suited for you to do focus activities, then you wanna make sure that you indicate a place like the library or something you always go to in order to get higher focus on the poor environment is technically an environmental barrier. Suppose pours kind of broad, so maybe noisy or distracting. So those are basically the barriers to your routine. You might want to add some or you might want to ditch some screen time is a good barrier to add. And let's move on as supportive environment. Make it easy to perform your habit. Let's sell ways you can change your environment to make your good habits easier to do. This can be as simple as placing your exercise equipment at the right area or moving your water bottle to a place, you always walk by. So let's go ahead and do that. Easy entry scheme. So setup equipment and leave it set up. Place water right outside my restaurant. Leave the piano lid open. You could put the cover on if you want, but it's not that much of a 100 and so it's just easier entry if you leave it open. Even something like just leaving a certain door open can also have a small effect. Leave door to piano open. Stuff like this, basically anything that makes it easier to enter the routine. And then on the right you want to write like the desired outcome for this one, it's pretty straightforward. The desired outcome will always just be like exercising, becomes easier to engage in. Just remember if, if this doesn't really like suit you or make sense to you, you can always just change this to whatever you want, like alternative scheme and then write like a different thing you can do to support your goal. This is just a template for you guys to use for the assignment. So accountability, the best way to create or punishment system is to use accountability. As I mentioned in the video, you just want to find someone that you can trust and figure out like whether or not you want to meet weekly or bi-weekly and just talk about what you guys accomplished. So I made a different sheet for Day 15, talking about or just outlining punishments and rewards. So supporter right here is the person that is going to help you out. And your terms are right here. And your desired outcome from setting this up and you want to write here, mostly this is probably just going to be one thing. I don't really expect you to create multiple things or have multiple people going on. It makes it a little bit more confusing and I probably I suggest not doing that and just having one person or two people be your accountability system. In the same way as before. You want to add the tag for what you want to change first. And that's basically it. The plan of attack is exactly the same as before. 27. Day 14 - Shifting Routines: Just like before, it's family carry out another plan of attack. And just like before, I'll give you my best suggestions on what you can do to optimize the environment, to support your routines. I personally believe that the absolute simplest way to take back your attention and energy for the things that matter is to make your only choice to distractions a big fat. No, I understand that most people probably won't want to do this. But I believe that when you have a lot of ambitions that you want to accomplish, there's only a limited amount of time, energy and attention. So there's no choice but to sacrifice something. Sacrifice the things that matter to me the least, which were playing video games, binge-watching TV shows and watching YouTube videos. I still play video games in 2017. But when 2017 hit, I completely stopped because I knew I needed to use that time and energy for my personal projects. I allowed myself to play again around July to August of 2018. I was on vacation in San Francisco, then Lake Tahoe, and then Florida. So I justified it to myself that out just let myself like games during this time when all the traveling was done and it was finally home, I found myself still playing the game, even though I made a limit for once a week, I can see that it was leaking through and coming back. So I took extra measures this time. I made it impossible to play the game under my account by giving the account information to my friend and having her completely changed the user and password. If there's ever a time in the future that I want to play the game again shortly. Let me if I accomplished what I set out to do, which may take years, but I'm willing to wait that long if it means being completely undistracted by the game. Since then, I haven't touched it or any other individual game. Of course, I'm okay with playing video games at parties with my friends. I'm not that crazed about restricting myself. I'm just really adamant about accomplishing what I set out to accomplish. Funny enough, this was around the time screen time became available for iPhone. Screen time allows you to track the amount of time you've used for each of your apps and also limit the amount of time that you can use them. Once I discovered this, I implemented restrictions for all of my apps to make sure that I don't fall back into bad habits. Back then, once in a while, I would let myself watch some YouTube videos at night before bed, which got me sleeping kinda late. Now with screen time, It's an automatic no because my cousin has the password to access the options for screen time. So I can't even access the apps even if I wanted to. It's similar to those smart outlets that turn off after a certain time of the day. Another program that a lot of people talk about is freedom. It essentially does the same thing as screen time, but for your laptop, as great as these programs are though, I do believe that it's possible to break your bad habits without them, as I have done so myself. But I'm not so stubbornness to say that I only need willpower alone to keep myself in check. My higher self is able to look past my pride and safeguard everything I can by setting up my environment as best as I can for the times that I'm in a lower state of mind, good luck on this task. My walk-through will provide more information on how I personally set up my environment to completely restrict bad habits and support good ones. I'll see you in the next lesson where we set up our accountability system. 28. Shifting Routines Walkthrough: Day 14, routine. Engage, quick overview. Use yesterday's plan of attack to begin changing the environment. Remember that the goal is to make it as easy as possible to do your good habits and as difficult as possible to your bad habits. After going through your plan of attack. Make a note for making now for about one to two weeks later to check if the desired outcome actually happened. That's basically the same as before. It's a quick worksheet saying that now's the time to act. So you'll be going over your plan of attack here that you formed. And just going through the list of either removing shorten barriers or adding certain barriers to bad habits. Remember that screen time is going to be one of the best things you can add if you have an iPhone or iPad. And then after you do that, it's your easy entry scheme to your routine or your focus habits. It's pretty straightforward. You just carry out your plan and then eventually come back and figure out what your outcome is. And this is also going to be the same for day 15. So there's not going to be a walkthrough for that. Just go through the worksheet. It just tells you to go through your plan of attack again. And that should be the environmental phase, like it's one of the most difficult parts of this course. So it's a lot of action and it's all the action that is pretty difficult to guide you through because it's different for everyone. But just remember that every little thing that you change in the environment matters and can have a really huge effect on everything you do from the point that you change it. So just make sure that you come back and really see how the environment affected you so that if it didn't affect you, you can change things back. If your original change made things harder for you for no reason at all, always make sure that what you did actually made a difference. 29. Day 15 - Environmental Reward: Congratulations on making it to the halfway point of this course. This is the last day in the environmental phase where we'll be setting up an environmental reward system. So far, you've already set up the environment to find on your side when it comes to cues and routines, that alone should already substantially increase your chances of succeeding with your focus habit. It's time to add the final touch. Take out the plans that you made on day 13 and start tackling the first thing on your list, remember to take things one at a time so you don't feel overwhelmed. As usual, here are my personal suggestions on what to do. First, I'll talk about an accountability system in the past, I've actually tried this with one of my friends. We had a Google sheet that was similar to a calendar, listing out tasks that we should try to do on certain days. It was a bit much to be honest. Eventually we took a break from it, but a year or so later we started up again. And this time we made a deal that by a day in 2020, if we aren't making a certain amount of income from our projects, we would have to make drastic changes in our lives, such as move out, new job, where both dead serious about making it happen. So it's actually quite motivating. Aside from that, we meet every two weeks to discuss what we've accomplished and what we'll be working on for the following two weeks. It's a very simple process that isn't as naive as the first iteration. When you set up your accountability system, you have to make it clear to the other person that you're very serious about it. Make it clear, goal, consequence, and deadline. As long as you have those three things and a person you trust that will carry out the consequences. You have yourself and accountability system. If for some reason you've already set up everything else in your environment and decided to skip this step because he can't find someone to do it with. I seriously think you should reconsider accountability. Real consequences can be the driving force you need to start making huge progress. I personally haven't used online accountability because I prefer it's with someone I know. But if that's your only option, you may want to consider it. My next suggestion for setting up reward systems in your environment is to have a physical calendar or you mark the days where you did your habit. This is how I know I did certain habits for 66 days in a row. There's also a Digital substitute that I personally use called productive. I use the free version which limits the amount of habits, but it's useful in helping me keep track of some of the new habits that I'm currently making, such as drinking at least two liters of water a daily. I'd argue that the physical one is more useful because you can actually see it in front of you are pursuing a place mine next to my bed so that I can mark it before our sleep. Of course, you can do both if you want to have a digital and physical record. It's a simple mark, so it shouldn't take more than 10 seconds to mark both. And also, if you're using the Google Sheet I made, you already have a digital record. Those were my two suggestions for this final environmental assignment. This will probably be one of the toughest assignments in this course, since it involves trying to get another person to agree with whatever crazy accountability deal you came up with. 30. Day 16 - Feedback Systems: It's been a little over a week since you started working on your focus happen. If you haven't missed a single day, You're doing a great job. If you have missed, Don't worry. Because today we're going to implement feedback into your system. Simply put, feedback is essentially just information about your performance that will help you improve. You can get feedback from someone else, like a coach fixing a student's form, or you can give self-feedback. I'm a strong advocate of getting feedback from someone who's an expert at what you want to achieve. But if that isn't something accessible to you, here's the best way to give effective self-feedback. Currently, you've actually already begun giving yourself daily feedback in the form of the habit sheet that I created for you guys. You writing about your performance, if your habit, even if it's just I completed my habit, it felt good or even I felt my habit because I felt tired. Those are both forms of daily feedback. At the end of the week, you can look back on all your daily entries for your habit and perform a weekly check to get even better feedback. Which days felt the best when you did your habit? Why do you think those days felt the best? Were there any differences in the days that you succeeded or failed? Those are the questions you can ask while you perform weekly feedback. And if your daily feedback was informative enough, you can pinpoint what might have caused you to failure, have it, or what major habit more likely to succeed. Although it's best not to come to any quick conclusions. So little information. You can at least get a sense of what might be increasing or decreasing your chances of success. A lot of people would never reflect on this information and that's why they never make progress. They let the same issues haunt them over and over again without even realizing what it is. But if you implement the feedback system that we'll be working on for the next three days, you'd be free from this trap. That one quote that Einstein probably never said really reigns true here. Insanity is doing the same thing over and over again and expecting different results. Today, you'll be creating the first iteration of your weekly feedback sheet. The walk-through and sheet will provide you with questions and suggestions that I personally use. Remember that the weekly she is useful in getting physical information down. But you also have to mentally perform a reset in your mind, just like how you see Monday or Sunday as the start of the new week. You also want to unload any negative mental baggage from your mind if you didn't do so well last week with your habit, that no longer matters. It's a new week and a fresh start. If you did do well, use that momentum to drive you forward. Remember, you want to keep the empowered beliefs and let go with the limiting one's. The same applies to how you should approach this. Keep the forward momentum or the positive energy and leave behind anything. I will hold you back after creating your feedback sheet, tomorrow's lesson, we'll cover how you should approach planning your adjustments to the feedback you wrote down. 31. Feedback Walkthrough: Day 16, feedback, questions and metrics. Overview. This worksheet will guide you through creating your feedback sheet. So we're going to start with what kinda questions matter for? Most of feedback is asking the right questions. If your habits, a skill that you're trying to improve on, It's definitely very important that you find someone who's an expert at that skill and can help you come up with questions. I know that it can be difficult to do that sometimes, but we do have the intranet, so it's easier to access people like that these days, your questions can be found from there, but otherwise self-feedback. I'll help you out with that right now. So all of the questions that you come up with are going to be to figure out information that can help you move forward. It can also be related to your cue routine and reward. So here are some examples. The sheet that I created, you can just make the questions right here. And we're going to talk about metrics soon, but just write your questions here so you can transfer some of these examples over which days felt best when you did your habit? What do you think those days felt best and so on. I do really think that the first question is a great question to ask yourself. I'm just just to see like what differences were present during each day. And then after you fill in the questions, you want to write, write the answer down. So I felt best on Monday because I had a good morning routine. So this shows you like, what actually affected your habit and whatnot. So, you know whether or not you need to change something. Does the reward have any effect on me? This one is also a really good, good one. But let's move on. Metrics. What you should track, figuring out what you should be paying attention to can be difficult. And it's really different depending on how long you've been trying to form your habit. For instance, if you just started your habit, the most important metric is frequency of success. But later on it's going to matter like what you did and how you're optimizing it so that it becomes effective for now. If this is the beginning of your habit, you should definitely be focusing on like how many successful days and what not. So this is an example right here that I made. And the metric is successful repetitions. Basically. This is for later when you get more used to your habit, like how effective was your habit? You don't want to be doing something or working on a skill and it's a habit, but it's not getting you anywhere. You want to make sure that you're giving yourself a feedback so you're improving the routine. So that you're actually improving. And by doing a more advanced version than I was before. So quality of performance, this one is definitely a good one that you should ask. So these are the answers that you have for each week. You want to answer these questions that you came up with right here. And then the last part of this assignment is the mental reset. Basically at the end of the week, you want to really perform a mental reset where you let go of all the negativity from the past week. Even if you failed, it doesn't matter anymore. Even if he didn't even do your habit at all. It doesn't matter what you really have to think and what you really have to feel like. This is a new start. And you want to let go of everything that accumulated that was negative, that will hold you back and then treat the new week as just a completely new opportunity to be better. So this is just talking about how success drives more success. This concept is let go of all the negativity, but this concept is keep all the positivity and momentum so that it keeps pushing you forward. Even if you have really, really good weeks, you don't want to be like, okay, I deserve a day off because of how good I've been. You just wanna make sure you keep trying harder and being consistent. 32. Day 17 - Make Adjustments: Now that you're finished with the first iteration of your feedback sheet, it's time to fill it in and plan for how you will adjust according to the new information. The two primary things you should really focus on are what you'll do differently regarding aspects of your behavior or your habit. This step is definitely going to be different for a lot of people, but I'll talk about some general rules that can help. The first rule is more like a warning. Don't change the routine if it's working and going well, feedback is useful, but there could be a chance of you changing your routine or behavior in a way that actually hurts you rather than helps you. That's why if things are going well, it's better not to change anything. Obviously, if you want to change a minor thing like adding 10 more seconds to run or something that has an extremely negligible effect, that's totally fine. But if you're currently on a role, exercising for five minutes at night before bed and your living room. Don't change it to ten minutes in the morning after you wake up and you're better than even when things went well, I tried doing certain activities. I do at night in the morning instead to test it. For some reason, the activities didn't feel the same at all when I do certain exercises at night. It's completely different from the feeling of doing those exercises in the morning. Maybe my muscles just aren't as loose in the morning. But all I know is that I should keep doing those certain exercises at night. Again, rule one is working well, don't change a rule to don't always assume it's your behavior. A lot of us have a tendency to blame ourselves when we fail. It's not bad to be humble and not blame anyone else or your environment. But as you've learned already, external forces can affect us a lot. Really take a look at your environment and situation. Only decide that your behavior without fault if the evidence points to it. And even if your behavior wasn't our fault, you can still decide to try harder next sound. But if you keep assuming it's your behavior, you'll miss important information around you. The idea is to make correct changes to the environment or other aspects of your habit when they're the actual culprits that are holding you back. And if you really can't make changes to those external forces for some reason, really, really absolutely can't. Then you have to structure productive muscles to really break through their effects on you. I remember when I first read Seven Habits of Highly Effective People, the first habit of being proactive really stuck out to me to be proactive and control my response to any external stimulus was a huge goal of mine. Focusing on it and practicing that control really helped me keep calm in a lot of situations in their life. But as I kept going believing that the environment had no effect on me, I realized that I was only leaving myself open for attack by the things that I was ignoring. I felt the effects of the environment hindering my progress, but I kept blaming myself for not being able to overcome those effects. I'll admit that even though it was mentally tough to go through that, I felt that my strength of will is greater afterwards. But over time, I decided that I should set my environment up correctly and take into accounts their effects, but at the same time, still be as productive as I can be. That way I can get the best from both ideas. And that's what I believe you should do as well. Next is Rule 3. Adjust only one thing at a time. If you adjust multiple things at once, it might be difficult to figure out what exactly causes your focus habit to be better or worse. That rule is pretty straightforward, so I'll leave it at that. I know there might be a lot of things to consider. We're approaching improvement in a very scientific but effective way. As long as you're doing these assignments just for your focus habit, it should be manageable. 33. Adjustments Walkthrough: Day 17, feedback, making adjustments, overview. This worksheet will guide you through creating a plan on how to make adjustments according to your feedback. Order of assignment. Lists out the different adjustments you can try and then decide on the order. So let's go ahead and start with the adjustments. So the two most common adjustments that you can make are between behavior and routine. Of course there's more, but like I said, most common. And this is assuming that you've already done the steps from the previous lessons to optimize your environment. Regarding queues, routines, and rewards, your behavior is the way you act and the things that you sort of decide to do. You can have like a perfect routine and environment. But if you're purposely avoiding your habit because you're thinking, what's the point or you just don't feel like it, then there's an issue with your behaviour. Routine is usually only the culprit. If it was too difficult of a routine or too ambiguous of a routine. Let's go ahead and take a look at what we can add to our adjustment list. So for this particular worksheet, or a Google sheet on day 17 and 18 are combined. And this walkthrough will also be 418, essentially since 18 is just engaging in this feedback sheet. So here is the adjustment list. Number one is routine. Write down exactly what scales you want to play. So this is like for my piano routine, this step that only a very easy one to figure out. If your habit is skill-based, for instance, you just need to create a routine that leads you to your ultimate goal. Of course, just saying, I want to get good at the piano is a pretty broad goal. So you might want to narrow your goal down to being able to, for instance, recognize every interval ascending or descending, one goal at a time. And your routine should reflect that for routine is too broad, Brent, since you're just doing a lot of random listening, then you want to make a routine that says 10 minutes of ascending interval exercises. Just major. First. That would be a pretty specific routine to do if you want to improve in that area of piano. Here's one for environment. We went out the entire day for Saturday. So we can practice, download a piano app that you can do audio lessons with while in the car. So this adjustment is essentially just saying that encase the environment isn't suitable for practicing piano. Then you can do something else that improves a skill. And then let's check out what a behavior type of adjustment would look like. So let's just say you're really tired on Tuesday. So you didn't play the piano, eat healthier, or just have a snack on that day to keep yourself energized. That's a solution as an adjustment you can make to see if you can change your behavior. So let's see. Another solution would be at least sit on the piano and play a few keys for one minute if you have two. So even if you're tired, you make a commitment in your mind, a mindset shift saying, I'm going to at least sit on my piano and play for a minute. So another example of behavior will be something like, I just didn't feel like it. And this one is probably the hardest to overcome because there's no real excuse for it is just the feeling that you have inside of you that makes you feel lazy, that you just don't wanna do it. There's no way to justify it. So all you do is just not do it. The only way that I can think of to overcome this is simply to just commit yourself to doing it no matter what, set up reminders of your vision or passion. You can type some text that pops up. On days that you know, you might feel tired for extra motivation. That may not work. You might just ignore it, but it's a solution for this behavior problem. So we can definitely try that. And that's the point of this exercise is to try adjustments to see if it changes either your behavior or routine to make your habit better, to get you better results. Okay, So other adjustments if information from your feedback is pointing towards something other than behavior or routine as the source problem, want to adjust accordingly. Perhaps your environment was an optimized enough, but generally the problem should fall under behavior or routine. As you can see, this was an environment one. We went out for the entire day, stuff like that. The previous lessons, we discussed other environmental things that could affect you. So there's definitely a lot to choose from in terms of adjustments. This is just an example list. List adjustments with an understanding of the issues that caused you to struggle with your habit, you can list out adjustments. You can try to change your behavior or routine. You may only need to change one thing or mindset to make progress, but it's best to list out all the possibilities. The final task is to order you list rank. After you create your list of adjustments based on your feedback. Rank them in the order of what you want to try first, you should rank the things that you feel are the most effective first, once you're done ordering your list, you'll be implementing the change tomorrow. So let's go ahead and discuss how you would implement that change. Because the ranking system is pretty simple. It just goes from one to five. Just rank one is the highest. So you would want to write whatever adjustment we want to try first on this line right here. So this is essentially the same thing as day 10. Let's go ahead and look at day 10. Here we go. So day 10 is just have a record that you write about. And then as you can see, adjustment is written here as well. So you can go ahead and just use a ten if you want to. But in case let's say you've already finished this, then you can go ahead and do it on the day 801 or day 79 and 81. So it's essentially the same thing. You write down what, how you're happy went right here in this column. And then you write down which adjustment you tried. So let's just say I was practicing piano with the new routine, new routine of ten minutes. And it went well. I feel that I'm improving with recognizing ascending intervals, ascending major intervals. And now that you have that written, you have a record of your progress. And you know for a fact that this routine is actually helping you or this more specific routine is helping you. And then you keep going and see if the usefulness continues. And that's how you try to see if an adjustment is working. Let's go ahead and look at day 18s worksheet. Day 18, adjustments, engage. Quick overview and assignment. Today you'll be trying out your top ranked adjustments. As advised in the video, it's best to work with just one adjustment at a time until you've discovered the true effects of that adjustment. So the paths are, for one week, you try one adjustment. This is sort of what this is based off. So 1, 2, 3, there's seven days a week. Your first choice is to engage in one of your adjustments for an entire week to see if it makes a difference in your results. Truck and adjustment once or twice is not enough to know for certain what the specific effects are. So basically you don't want to try and adjustment it for just one day and then do a new adjustment on the next day. That is not a good idea because let's just say that you tried your new routine once and you felt like it didn't really help you. But let's just say intrinsically that routine actually can help you. It's just that, that particular day you didn't perform it as well as you thought you could have. So you have to try multiple times to really know for sure. And then the other adjustment path would be to try until you're satisfied. Many variables are in play when testing and receiving feedback. Perhaps one week is not enough, or perhaps one week is more than enough. It will depend on your habit and a whole lot of other factors. If you're certain that you've discovered the effects of your adjustment, move along to the next ones. Let's just say your habit is to floss every night. That is still a very important habit to make. So all you need to do is, for instance, you made it an adjustment to your routine. You decided to floss after you brush your teeth? Actually, I I floss before I brush my teeth, but let's just say you wanted to try a different method of doing it after you brush your teeth to see if it makes a difference, then you would just write that and do it maybe for a couple days and see if it actually does make a difference and move on. That's easy to tell because it's a much, much simpler sort of habit versus practicing the piano and trying to improve. And that is pretty much it. It's a fairly simple exercise to understand. But it can be very powerful because this is the factor that changes whether or not you make progress. If you don't have feedback in your system, then you just keep doing the same thing over and over again. You'll never recognize what to change in order to make progress. So this assignment will help a lot. Good luck. 34. Day 18 - Adjustments 2: What the adjustments planned out, it's time to try one of these changes today. If you made a slight change to your routine, you need to reinforce the slightly altered routine or it will revert back to the old ones. So far, you've only done your habit for about 10 days, so this shouldn't be a problem. But in the future, after the habit is locked down and you want to improve it or alter it, you should treat it with the same level of effort as creating a new small habit. I've had plenty of moments where I've reverted back to doing the old versions of a habit because I didn't give the altered version the effort it deserved if you're making a change to your mindset or behavior. A highly recommend writing in detail how you felt when you did your habit and alterations to your mindset or behavior is much more difficult to quantify. So the best you can do is reflect right after you're happy to decide if there were any significant differences from before. If you have more than one adjustment that you wanted to make, you have two options. You can either continue to try the adjustment from today for the rest of the week or for any number of days until you can confirm the effects of it. I don't recommend trying adjustment after adjustment on each day since there are just too many variables that can't control, that could affect your judgment on that single day's information and the case that you're close to perfect so far with your habit and have no misses or adjustments to be made, I recommend increasing the intensity of the habit by just a little bit. Whether that's adding one to five more reps or one to five more minutes is up to you. Of course, this doesn't apply to all habits. Just make sure that you're looking at what kind of habit you have. Just remember. The only thing that matters right now is that you managed to get your focus happy accomplished for that day. The system can definitely be applied to all areas in life. What you need to always keep in mind that you're building one habit at a time. 35. Day 19 - If Then Statements: There comes a time when no matter how hard you try, you end up failing. Nobody is an exception to this. All of us fall down. How you respond is what sets you apart from everyone else. If there's only one trait that I'll say is responsible for your success. It's grid, your ability to persevere and pick yourself up. But we're going to do more than just let our grip keep us in check. We're going to play it smart and built-in fail safes and understand what Failing can do to us mentally so we can avoid those effects. The next four lessons will be dedicated to this topic. For today, we'll primarily be focusing on what you should do after you miss doing your focus habit. It's actually a rather simple exercise. All you need to do is write down what you will do after you miss your focus happen and what you will do the next day. Another way to put it, and you're like this. If you know any computer science, you want to create an if then statement. If I didn't journal before a slot, then I will journal o in the morning after I wake up. If I didn't use my planner during the day, then I will review it at the night. When I was younger, I would intuitively use this process as a punishment. If I spent too much time on the computer at once, then I would have to do 100 pushups. I usually never reached 100, but my arms got really sore. Ironically, that probably helped me more than it acted as a punishment. But you get the idea for your if then statement. You don't want it to be a punishment. You want it to help you recover from your failure in some way. The best if then statement is to say that if you felt your focus habit today, you'll make 100% sure that you'll do it in the next day. Just that mentality alone can safeguard you from spiraling down a path of constant misses. You want to be careful not to make the safeguards something that's even harder to do than your normal focus habit. If you couldn't accomplish your focus habit, you shouldn't expect yourself to do something even harder than that. We'll talk about some of the consequences of the if then, as well as another concept you should know that can help prevent future misses in the next lesson. For now, create at least three if then statements for your focus happen. 36. If Then Walkthrough: Day 19, fail safes overview. This worksheet will help you create your fail safes or an assignment if then statements and then extra assignment. If then list of fail safes, make at least three if then statements for your focus habit. If you fail your habit, then you have something else to do. Example, if I miss my habit today, I have to do it tomorrow. No matter what. If I missed my habit in the morning, then I'll do it at night. I got interrupted while doing my habit. I can do it at a later time again. So those are three very good. If then statements, the Google Sheet for day 19, it looks like this. If then list, we can go ahead and just add some of these ones because they are definitely very good. I think this one is one of the better ones if you get interrupted or you just couldn't do it. Let's just go. In my piano example. I couldn't play piano at 09:00 AM, like I planned on doing so. I have a reserved spot at 07:00 PM where I can instead do that routine. So fail safes are essentially what they sound like. If you fail doing your habit, your plan habit, the way you plan to do it, then you have something that backs it up so that you don't just completely miss it so that you can recover as fast as possible. And that's essentially what you need to think of. You need to think of ways that you can do that. So if you miss your morning routine, for instance, you do it at night. That's essentially the same exact thing that I wrote on top, but making it more general for you guys in case your habit isn't like mine or isn't mine. And another good one is to commit to doing it the next day if you missed it on this day in particular, that's more of a mindset thing. It's not really as systematic as it is, just committing to something in your mind, but it's still good to put here if you want to. Extra assignment, they'll save your fail-safe. Usually when you miss your habit, it's due to tardiness or shift in behavior that makes you not want to do anything, has a fail-safe going to work if you already don't want to do your habit, that's yours, that you make a fail-safe for your fail-safe, if you miss your if then statement, then you do something else that is even easier, that puts you back on track. It's essentially a chain or nest of if thens. If you're clever, figure out away your fail-safe can work without you having to do anything and may have to involve another person or the environment. So an example that I think you guys can imagine is, let's just say, for instance, you missed your first alarm and your habit is to wake up five minutes within the time that your alarm went off. What you should do in that case is maybe you could have an extra device. And let's just say your alarm stops ringing after four minutes or so. And the fourth minute, what you wanna do with that device is make it play another alarm or just have multiple alarms, make it so that if the first one fails, then another one automatically happens. Or you can just have someone like your relative, like say, your siblings wake you up themselves. So they just barge in and drag you out. This all really depends on what your habit is and what your resources around you are. So you're definitely going to have to be pretty creative in order to figure out a fail-safe for your fail saves. One that I would suggest. I always think that it's a good idea to involve other people. So if you fail your habit, then you're going to tell someone you trust about it so that they can help push you to do it the next time. I always think it's a good idea. It involves other people just because if you're by yourself, nobody's holding you accountable. And without that feeling of accountability, it can be very easy to just get away with not doing your habit after you feel like you've created a good, strong if then list how to implement as many as you can, but choose the one that you feel will push you the most. 37. Day 20 - Starting Strategy: During the five years I've used my planner and notice one mental trap that I fell for it over and over again. It's that if I write something down to do each day and I keep missing it, somehow, it becomes invisible on the planner. What happened is I ingrained the habit of not doing that specific task on my planner, which is essentially the reverse of what I wanted. It's like setting a reminder to do your habits every single day, but choosing to ignore the reminder, if you let yourself keep doing that and you instead find yourself with the habit of ignoring your reminder and not doing your habit, it's scary to think that not doing your habit for a long time can actually harm your chances of creating new habits in the future. But the effects are undeniable. Habits work both ways for the good and the bad. This is why you must never let yourself get to the point where your habit is always an automatic fail. Just like how it takes time for a good habit of form. It also takes time for a bad habit to form. So even if you Mr. Habit for an entire week, it doesn't mean you're screwed. Thanks to the weekly feedback assignment, you already know to treat every new week like a reset when it comes to negative baggage, that will help. But if you let your failure linger for too long, it's simply becomes two in green for even that to matter. So what do you do if that does happen? I recommend either picking a new focus habit to work with or changing the QRS routines or rewards of the focus habit substantially. You need to get out of the groove of the normal way of doing things, because that'll lead you to the same results. The ideal situation, however, is it never let that happen in the first place. So I'll teach you the secret to starting any habit. The first step is something that you've already done. On day seven. You made the routine as easy as possible. But what if that's not even enough? What if you just have some sort of mental block to even starting no matter how easy it is. This technique that I personally use has helped me with one of the toughest habits that have had for about five years, which is keeping a dream journal. My body has a harder time responding to my mind, right when I wake up, especially since I also do gymnastics and exercise quite frequently, my body has a tendency to not feel super great during the mornings. To add to that, my habit of dream journaling has taught my brain to automatically hold on to the memories of my dream right when I wake up. So it's even harder for my mind to give clear orders to my body. Here's where the technique comes into play. First, I move one finger on my right-hand, since my journal is to my right, then I start moving my entire hand. After that, my arm begins to move towards the joint. Then I start the habit of dream journaling little by little. I focused only on doing the smallest action I could to starting the habit. All my focus went towards that one finger. I wasn't even thinking about the habit. Then all my focus went towards my hand and so on. The point is my focus wasn't on the habit, it was on starting the habit because I knew that once I grabbed my journal, I'd write at least a couple of sentences that probably made no sense about my dream. Today's assignment will be on your personal plan and how to start your focus at it. You'll write down a task that you absolutely cannot fail, like moving one finger. And then the next progression of tasks that leads you to starting your focus, having what that assignment done, you've created another safeguard against failing your habit. 38. Starting Strategy Walkthrough: Day 20, starting strategy, quick overview and assignment. Create a sequence of actions that lead you up to starting your habits. Make the first actions as easy as moving a finger. The following actions in the sequence should progressively move towards your habit. So the example that I gave in my video was me doing my dream journals. So the first thing I do is I move my right index finger and then I move my entire hand. And then I hold a fist and release a couple of times. Then I move my arm around and then I grabbed my journal, which is to my right. And then after that, I just start writing. Here's how the Google Sheet looks like. It's essentially just a list. So this is very easy to do anywhere you want, initiating starting sequence. So my habit is the piano. Let's just say in my first step is looking at the piano. That much is very, very easy. Or an alternative that can be very simple is seeing a reminder. Reminders are one of the best things that you can have, as long as you have something that's like an easy to see q, that should be the start. So after looking at the piano or seeing the reminder, now we have to think about what the next step is. That's very simple as well. For piano, we want to start moving towards the piano. So that's all we're gonna do. We're gonna move towards the piano and sit down. That's the second step. We don't even have to think about playing it. All we need to do is give all our energy to start moving towards the piano and sitting down. And that's it. After you get seeded, all you wanna do is the next easiest step. And I think the next easiest step would just be play a song that you know, I know song is not really how you would write it. Play a piece that you know, or a scale that you know, anything that feels very easy. Even play a few keys. That's all you need to do. Whatever is the easiest thing that you can think of. That's what you start doing after your warmed up. That's essentially where I would say we just start the routine, which is practicing the scales are playing a piece or playing like a focused piece and doing some sight reading and so on. That's what I would do for the piano. Look at the piano or C, a reminder, and then just give all my attention and energy to moving towards it. And that's all. And that's the sort of mindset that you need to achieve. That's the whole idea behind this starting strategy. It's more like as long as you get started, you'll more than likely do your habit. So after seeing the reminder, do your best to just move towards whatever your habit is. So this was definitely a pretty simple assignment, but as long as you have a starting strategy, I think you'll have a much higher chance of doing your habit and not feeling as long as you keep to that strategy. 39. Day 21 - Redundancy: Ever heard of that saying, there's more than one way to skin a cat. Well, there's also more than one way you can do your focus habit, or at least there should and will be after today's and sun and every good system, there are some redundancies. What this means is that if your primary way of doing your focus habit fails, you have other ways at the ready that you can fall back on. I think a clear example of this is what if you were to go on vacation and your environment is completely different from usual, what if it's a pretty long vacation? One once of not doing your habit could potentially sabotage a lot of your progress. Let's say you were held up in a meeting an hour or two longer than you expected. That's time you can't get back. And what's the easiest thing to remove from your schedule? Probably your habit, since you'll justify that it's an exception and you do it again tomorrow. But instead, if you had a version of your habit that accounts for the lack of time, say a one-minute version and there's really no excuse. Or maybe your sisters in town and staying at your place, your environment is going to feel pretty different. And you may feel like skipping, you're happy. But if you had a back-up plan of perhaps telling her that you need to do this one thing quickly, or even asked her to join you, then you won't feel like skipping. Basically, adding redundancy ensures that no matter what happens, you can adapt and still manage to complete your habit. If your life is chaotic and ever-changing, redundancy will literally save your habits life. If your life is pretty routine and easier to manage than redundancy will just be a good backup plan to keep around just in case you might be thinking, what's the point of doing such an easy version of my habit? Well, even have an effect, the answer is yes, it will prevent the automatic fail from reaching you. Hope you practice resilience and help you keep your average level of progress up if you were to have one really good day of doing push ups and then five completely miss days, your average level of progress is still pretty low. Now, if you were to have a couple of decent days of push-ups mixed in with a couple of not-so-good days, your average level of progress will still be higher than the previous situation. Something will always be better than 0, even if it's just one. For today, you're going to create at least three different ways you can perform your habit and response to the situations you believe might arise that are out of the norm, good luck and be creative. 40. Redundancy Walkthrough: Day 21, flexibility and redundancy overview. This worksheet will help you make the system for your habits flexible and redundant order of assignment. Discover the variables involved, and then list at least three ways that you can do your habit variables. The first step is to try to predict what variables will affect your routine. Variables to consider environment. One of the biggest factors to consider is where you're doing your routine. If you can't use your usual location, prepare yourself mentally to feel very different while trying to execute your routine. Instructions will be more present. You'll want to skip and it's going to require more willpower than usual. I suggest making a shorter variation of your routine that requires less effort. So let's think about what environmental variables there will be four piano, one common environmental factor that I can think of that definitely affects me personally is having people around, you know, you don't want to disturb them, you don't want to play too loud, stuff like that, either. Just use the pedal that softens everything so you don't really make much noise. An alternative routine is to just ask for, ask them what pieces they want to hear. That is definitely an environmental variable. That is sure to come up if you play the piano. Let's just do another example real quick for environment. Let's say you're traveling. The, in this case, it's very difficult to actually find a piano while traveling. So I think an easy solution would just be to do exercises using apps. I've mentioned this before in one of the previous worksheets. It's like downloading listening apps or perhaps separating apps. And that is how I will still make progress with the piano. There's definitely more things to consider for environment, but I think these two are pretty good. You can look back at the environmental phase and checkout certain cues or routines that were affected by the environment and to figure out more variables in the environment for alternative routines. Time. What happens if you don't have enough time to complete your routine? If something happened during the day that pushes your timetable back, your new habit is most likely going to be first casualty on your schedule. Avoid letting that happen by creating a low on time variation. Make it so that it's possible to do something for five minutes that at least reinforces the habit of starting your routine. So time 1 would be, Let's say you were supposed to practice for 10 minutes and you divided it by five minutes of scales. And five minutes of pieces is actually very, very short. But let's just say that was what you were supposed to do in this case. You can just have it or just not even play your pieces are scales. Do one of them. And that's like your five-minute version. And that's basically it. Time is very simple. You just make a shorter version of what your habit was supposed to be. At least he made a habit of starting that and doing it versus just ignoring it or completely sacrificing it for the day. People, even if your environment and time are the same, the people around you By allow you to excuse yourself from doing your routine. I found that a good solution is telling that person that you have to do a routine at a certain time. You can even ask if they want to join you in some way, making it a group activity. I basically you give an example of a time that I had people sleeping over and we all stretched together and that was pretty fun. That's yeah, that's a great example of how you can do things. I already sort of listed that. So this is, I guess this would be more like people, but I consider people to be part of the environment. So it's either people or environment. It's mood and energy. Being too tired seems to be an excuse. I hear very often. Or maybe something happened in a day that really brought your mood down and you no longer want to do routine plan for this, your plan has to consider that you won't want to listen to any contingency plan that you created previously. So you may need an external force to help you. In this case, accountability is a very powerful force, but you don't want to be too dependent on it before it comes to worse, just do the very first thing in a routine and that's it. Even if that's taking a step outside and not running or doing one push up. So here is the mood and energy, one for piano. Let's say that you just really, really didn't feel like playing piano. What I mentioned about accountability is that you can just have someone once in a while to either hit up like a piano buddy or somebody that also plays music. Just hit him up and then talk to them for a little bit about your mood. And then they might help you, or you can establish beforehand that you might feel this way and you're trying to practice a lot more. So that once you talk to them, they know that their mission is to try to motivate you to play. So the alternative routine would be call a friend. Friend for motivation, and then do a easier version. To an easier version. The time when also works for the mood and energy. One, say you have less energy and, or you just don't wanna do it, you can just do a shorter version of it. A lot of the alternative routines will be swappable or compatible with other variables. There's definitely more variables that are not listed here that you'll come across. But the idea is to be adaptable to whatever situation you may face. Just remember that doing even the smallest bit of your routine is better than nothing. The all or nothing mentality won't help you when you're building habits. Finally, adding redundancy, create your list of alternative ways based on the variables that you listed out. Create the different versions you can do for your habit. Once you've got at least three, we can move forward knowing that you have a backup plan for the different situations that will come up. And that is essentially what we just did. So we have four different variations. If you want to make a more complex one. If I was short on time and I really only had to do one hour of piano, say, when normal routine is two hours. And then I had to convert it to one hour instead. I would just mostly give it to pieces and SAT reading. And then I'd have to skip scales and listening. I actually do have like a few backup versions for piano. And this is, this is sort of one of them. In terms of mood and energy. I would probably just do the shorter version. So yeah, these these are essentially just all the backup versions that I can think of for my habit in particular, just try your best to be as creative as possible in creating your variations. Good luck. 41. Day 22 - Replace Bad Habits: Today, instead of discussing what to do when facing failure for creating habits, will be talking about what to do when giving into bad habits. You can still use the if then statements if you want. But you can't exactly create a redundant system for not doing something and a method for starting your bad habit, because that wouldn't make any sense. You want to reverse the ideas for starting and instead create a plan for stopping. In a sense, you're creating a plan that allows you to start stopping yourself giving into bad habits. There's a lot of differences between creating a habit and getting rid of them, but we'll discuss those in a later lesson for now, what you need to know is that when it comes to preventing yourself from doing your bad habit, It's easier to actually do something instead of trying to do nothing. That might have been confusing. So I'll say it again in a different way. When you're trying to avoid your bad habit. And we're essentially trying to do nothing because by doing nothing, you're not doing your bad habit. But I think this is the harder approach by doing nothing, your bad habits still remains in your thoughts and system. But by planning to follow a set of actions when you feel like doing your bad habit, you get your mind off of it and engage in a different activity. Eventually your brain becomes trained to do the other activity instead of your bad habit, It's almost as if you're filling a void that you're bad habit left. I felt this in primarily two of my bad habits. The first one was the first time I broke off video games. The void that it left was filled by me starting my YouTube channel pretty much around the same exact time I broke off the habit. And the second one was the eating while watching YouTube. After our band, all distractions from the weekdays are instead with sometimes read or listen to books. There are more about tools I use for editing my videos or just work on my projects while I ate. I didn't have to worry about doing nothing and being tempted by my old bad habits because new, better habits replaced the old ones. Of course, once in a while, I don't mind eating and doing nothing but eating. It's just that if I get that urge, I begin to stop myself by starting a different activity. That's what I meant by starting to stop earlier for today's assignment, create a plan that contains the activity that you want to do in order to stop yourself from acting on your bad habits. You'll write about the cue to the bad habit and how you will effectively be replacing bad routine with the new good activity right after that. Q. As an extra measure, you can do yesterday's lesson from the new routine. If you're focused habit doesn't apply to this, you can skip this assignment. 42. Replace Bad Habits Walkthrough: Day 22, replace bad habits. Overview. This worksheet will help you come up with good replacements for bad habits. Order of assignments, pinpointed the cube routine and reward for your bad habit. Replace the routine to turn your bad habit into a good one. Bad habit analysis. If you've had your bad habit for awhile, it should be simple to deduce the cues and routine. Write about them in detail, then write about the reward that you get from performing the routine. That should be all you need to do to replace the bad habit with a good one. Okay, so here is the sheet. So remember that you already have a list of bad habits from day to your vision. I'm just gonna go ahead and bring that over. Let's see, not trying to get to know new people. I guess it would be social events or seeing people. That would be the q and then the routine is not saying hi to them. Award is I stay in my comfort zone talking to mom with an annoying tone of voice. So the queue is talking to my mom. I have an annoying voice. I really don't have a reward for this. I can't think of one, at least this one's a bit difficult to understand. It's a different type of bad habit, eating too much bad food at parties and events. So the key would be at a party. And that routine would be, as I said, eating that food. And the reward is fulfills a craving, being a mess with our habits when we travel. So the Q would be traveling or engaged in traveling. The routine would be, I mess up some habits. I guess the reward is I get to feel less stress because I, whenever I'm traveling, I'm doing a lot of things to the point where it feels stressful to think about the habits. So the reward would be feeling less stress. A good one that I always mentioned in my videos is eating and watching videos. The Q would be meals. The bad habit is essentially the routines, so it's always going to be the same. You could completely take out this row if you want. This is just repetitive. And the reward is that hit of dopamine. Next step, replace bat with good replacement strategy. Devise a plan to replace your old routine with a new routine that offers a similar or same reward. If you're old routine is watching YouTube videos mindlessly. You can inset director watching towards learning valuable information about skills that interests you. You're still be watching videos that offer similar entertainment reward. But it'll actually be useful. So the eating and watching videos or watching entertainment could turn into eating. And watching. Informative videos or skill videos. Are replacing something pointless are not as useful with something good. Same with junk food, right? So the bad habit is eating junk food. And the good habit, we want to replace it with eating healthy. Sounds very simple, but obviously it's not. You're going to have to figure out the exact type of food that is healthy enough to still give you satisfaction, still give you that sort of reward. And once you hit that Q of wanting to eat that cookie or something, you have to have something available, like an apple or a banana, or something that is still tasty but is better than a cookie. So another one that I had on my list was talking to mom with an annoying voice. The good habit would be talking to mom with a respectful voice. So replacing the bad was good. It's essentially just doing a similar activity. Whatever bad habit that you have, you have to think of, sort of mirrored good habit or a variation of that bad habit that is essentially good. And what you do is replace the slot, that routine slot with the good habit routine. What happens is you see the same cues happening. And then once you feel that Q happening, you instantaneously think to do that good habit. That is what this worksheet is structured to sort of tell you. It's rather simple to understand, but it's quite difficult to actually do. But it's good to have a list of your bad habits that you eventually want to replace with better habits. And that is what this exercise is for. Once you have that list to go ahead and try to start engaging. Some of those changes. Good luck. 43. Day 23 - Continuous Flow: It's been another week since you created your feedback sheet. So it's time to do another weekly check and reset. These are really important, especially if you had days where you struggled. So part of your assignment will be to pick a day that you're doing your weekly feedback sessions. The course may not fall on the day that you picked, but for now, that's okay. After you finish the course, you can begin doing weekly feedback on the days you prefer. I personally do a weekly assessment for all my habits, projects, and progress on Sundays in the morning as early as possible. So I'm not disturbed since you're only doing this for your focus habit, this session shouldn't take any longer than probably 20 minutes. You'll be going through the same questions that you came up with during the first iteration of your feedback sheet. But this time, you also take into account the effects of the adjustments, is essentially repeating the same steps as before, but this time you'll add something I call continuous flow to every step. I came up with the name when I was thinking about how great it would be to be able to continuously practice piano, non-stop, and never sleep or anything. Think about how much progress you make if you could do that without getting tired. Unfortunately, this is impossible in reality. So I thought about what the next best thing would be, a reason that you would have to pick up right where you left off. But oftentimes we aren't wired to do that. And said, we go through similar routines, struggled to find our place again because we forgot. But if we wrote down what we did on the previous session in detail and wrote down what we should do to pick her up back up. It would simulate the idea of continuously working and never stopping. That's why I call it a continuous flow. Of course, depending on what you're doing, you need to warm up or go through some steps to put yourself in a position where you had left off. But I'm sure you get the idea. Note that this only applies to habits that actually have the quality of progressive growth. What you'll be doing in this assignment is integrating continuous flow to your habit tracker as well as the weekly feedback system. The two key sections involving continuous flow or what was just accomplished and what you will do next. The worksheet and walk through will help you set that up. Once you've added a continuous flow, you now have pretty much everything you need for an extremely thorough and strong system. For your habit to succeed. Changes will be made as you progress, but the foundations are now in place. You've definitely come a long way since the beginning of this course. 44. Continuous Flow Walkthrough: Day 23, continuous flow overview. This worksheet will help you integrate continuous flow, interior system, order of assignment. Choose your weekly reset day, then perform feedback for your previous worksheet. Then perform feedback for the previous week and continuous flow to your feedback sheet. Weekly reset day. This task is simple. Choose the day that you want to do your weekly review and feedback sessions on. Make sure to allocate at least 30 minutes on the day you choose doing this extremely crucial step each week. It's very simple as saying Sunday, Sunday at nine AM. Feedback for week two, weekly feedback. Feedback will be done in essentially the same way as before. Review days 16 through 17. If you need a refresher, continuous flow will be used alongside adjustments from here on out. So this is essentially copied over from day 16, how continuous flows integrated is through here. We see the habit record from before, same as a 10. And then next, that is essential to what continuous flow is. You already do one key part to continuous flow, which is writing about your habit. And what you just did. The next element is to write about what you will be doing the very next time you do your routine. Continuous flow is most effective when your habit is related to a skill or involves project work. The walkthrough, we'll cover different ways you can use it. So we said skill, which is essentially what we're doing right now, which is piano. And let's make it more specific. Site rating, eye sight, read a level for peace. And it was done close to perfect. What I would say about continuous flow is, what do I think I need to do next time to start improving, to head towards Level 5 or to try to figure out what level I'm sort of act. So next I will try a level five piece to sight, read and gauge how well he played it. Or let's just say for instance, for the habit record, the rhythm was a bit off. In that case, I know that I need to work on rhythms. So what I would do is maybe go a level down and focus on getting the rhythm. Perfect. And that is what continuous flow is. So essentially if your routine always has sight reading in it, and it's saying like sight read for at least 10 minutes, at the very least, what continuous flow does is it gives you instructions for what to do the next time that are more specific than just saying I'm going to sight read for ten minutes. It's essentially writing the routine for the next time you do it. And then you continuously rewrite your routine so that you keep making progress. And that is how you would apply it to skill based habits. Let's say your habit is sort of like project work. You want to make content every single day if you wanted to use continuous flow for that. So project work is what we're focusing on now. Create content every day. And then what you would write for your habit record is what you did. So let's say I recorded the audio for my next video and then I worked on the visuals for about two hours. What you would do for continuous flow is right? Next. I will complete the visuals and edit and then post the video. Or schedule the post and then schedule a post. So if the habit it is to work on content every day, then having a habit record or a record of what you just did, and then instructions for what to do next that will streamline the project work and make it very efficient. So you're not always wondering about, oh, what did I just do? You have to review, figure out where you're at and you have to do that every single time, which slows things down. With continuous flow, you never have to worry about that. So those are the two cases, skills and project work. And let's just say that you have a very, very simple habit that you want to create. Like for instance, you want to start flossing. I've used this example before. Let's, let's try a different one. Let's say you just want to start doing push-ups every day, at least 10 push-ups and you're trying to get to, let's say 100. That's actually sort of like skill. So you would just say 10 push-ups? The routine was I did three sets of 10 or even I just did 15, either one. And the next you would say, I'm going to do three sets of 15 or single set of 20. So yeah, that's actually still part of skill. Most things scale basically just means that there's room for growth, like something like flossing. There's not really room for growth. I guess after you reach a certain level, which is, you can floss well enough, which isn't too difficult to achieve. You can probably achieve it in the first day of doing it. So I don't really consider that a real skill that you can build. It's more like just something you do. Other habits like that would be, for instance, calling your friend, trying to be more social, stuff like that. All you need to do is really pick up the phone and call them. It doesn't require any sort of scale. It's not really for a project. So this would not really apply to continuous flow. You don't really have to write about what you're gonna do next in order to make the habit better. So you wouldn't need to use continuous flow for those cases. 45. Day 24 - Reversal Technique: On day 22, I talked about filling the void strategy for preventing yourself from getting into bad habits. Today, I'm going to give you a rundown on all the differences between creating good habits and getting rid of bad habits. Hopefully, you took my advice and went through this course trying to build a keystone habit. This lesson will be for the next cycle when you decide that you want to get rid of a habit instead of creating one. The general rule of thumb when approaching bad habits is to reverse the ideas for building good habits in the previous lessons for good habits, we've already gone through designing your environment to make queues visible routines simpler and rewards desirable for bad habits, we want to instead make use invisible routines difficult, and rewards or punishments very undesirable for the most part. I mentioned all of these things during the environmental design phase. So this is just an overview, add all the elements at once. There are, however, some differences that aren't covered and just reversing the rules. The first one is that the intrinsic difficulty of breaking a bad habit is higher than building a good one. This is because you're starting off with something that you wanna do on a normal basis and slowly moving towards removing it from your life. Good habits, on the other hand, are activities that you don't do on a normal basis that you want to include in your life. And it's much easier to add something small as your life than it is to remove something that's been a part of your life for available time. Another difference is that breaking bad habits requires a higher level of sustained awareness. It's easier to remind yourself to do something at a certain time of the day at this place. But it's much more difficult to keep a constant reminder throughout the day to not do something that usually do at random times of the day. All of this makes breaking bad habits look much more difficult than building good ones. But luckily, there's a balancing factor that tips the scales. It's that bad habits are more easily affected by the environment. Of course, this could be a double-edged sword if you have little control over how you can design your environment. But if you do have control, getting rid of a bad habit could become ten times easier than building a good one. For today's assignment, pick a bad habit that you want to get rid of and run it through the reverse set of rules to create a plan to get rid of it. The next lesson we'll cover the question, what if this isn't a bad habit that you can easily change by changing the environment. 46. Reversal Technique Walkthrough: Day 24, rollover reversal. This worksheet will help you understand the strategies on how to get rid of that order of assignment. Choose a bad habit. When it through the reverse set of rules, engage in plan to get rid of it. Choose a bad habit that you want to get rid of. You can choose one from the list that you made on day 2, but only focus on one for this worksheet. Okay, so for this bad habit, I'm going to choose something that I feel is very widespread these days, which is getting distracted by social media. I think that this bad habit in particular, if you can get rid of it, will be very, very beneficial to your attention, your focus, your energy, pretty much everything. So let's go ahead and continue. Reverse the rules. The rules for good habits are make the queue visible, make the routine easy to do, and start. Made the reward enjoyable. Here are the reversed rules. Make the queue is completely invisible. To make the routines extremely hard to do, make the punishments scary and harsh. So what we're gonna do now is apply them. And if you've gone through the environmental phase with your bad habit, then all three rules should already be implemented. So make cues in visible. How will you do this? In order to stop getting notifications from social media? It's pretty simple. Just turn off notifications. I know in terms of resistance, it's going to be there. You know, you're not going to want to turn off notifications. You are going to want to know what people are up to if people message Jews, stuff like that. So an alternative for turning off notifications is just making it so that you can't go on the app for awhile. On certain times, say using screen time, or you can turn off seeing the notification badges. Just remember that I have an iPhone, so I think Android phones should be able to do that too. You just don't see it. Badges and you see it only on, not your lock screen, but that's green when you swipe up or swipe down from the top. And it shows you what kind of messages you get. That's what I'd personally do for messenger and stuff like that. I actually don't see any messages or any notifications until I do that. And I only do that in very specific moments of the day. Basically never during certain routines where I need if high focus. And I believe you should try to do that as well. Make the routine difficult. So screen time is definitely a good one. Another one can be placing the app in a folder. It's hard to describe, but basically just placed the app somewhere that is less visible. So don't put it on your shortcuts or don't put it on the first screen that you see. It doesn't really make the routine that difficult, but screen time for sure does. It restricts your access and restricts the amount of time that you can actually be on the app. So that would be the best way to make the routine difficult. Make punishments harsh. This would be great if you could apply it with accountability. So say for instance, you have screen time turned on, and then if at the end of the week you have more than three hours in total, social media engagement than your friend will force you to either do something that you don't want to do, say give them $20 or something and you can't fake that because screen time we'll be able to tell that would be a great punishment that I can think of another way if you don't have screen time, maybe the honor system just just tell them straight up. I I went on Instagram for this long, this day and then punish yourself. Be honest with them and have them ask you and, you know, if you like, if you straight up lie to them, then I'm hoping you wouldn't wanna do that. And that is essentially the punishment. So monetary is always good. People don't want to lose money. So try to add accountability to this. I think when it comes to rewards, I said it before. Accountability is king for rewards or punishments. And then this is just asking, Did it work? So the turning notifications off work or did you just click it more Something discrete-time work it should, if you don't cheat the system. And data accountability work, it should as well if you have a good partner. And that is how I would get rid of this bad habit in particular, by using the role reversal strategy. 47. Day 25 - Progressive Stop: If your bad habit is a special case, that can't be affected easily by changing your environment or you simply don't have the power to change your current environment, then this lesson will help. In these cases, you have to keep in mind that it's going to be your ability to be proactive. That makes a difference in whether or not you can break your bad habit. It's gonna take a lot of work, but it'll be worth it in the end. There are two techniques that can help a lot for these special hard to break habits. The first one is to add the following to your feedback system that you write in daily. Remember that even though it's something that you don't do, you should still be marking each day when you are successful at keeping clear of the bad habit. In the case that you engage in your bad habit, you wanted to answer these questions in your daily feedback sheet. Who, what, when, who were the people around when it happened? Or maybe who wasn't around? What happened right before you engage in your bad habit? What time of day did it happen? Was it during a time that was different in some way? Where did it happen? Once you add these things to your daily feedback sheet, you'll have a full picture of the potential things that could be causing the bad habit with continuous flow in place, you should have a plan to try something different the next time to disrupt one of the who, what, when or where elements. Just remember that you only need to fill these questions in when you engage in your bad habit. Although if you almost engaged in it, you could also write about it. Another technique to get rid of your bad habit is the slow burn. In this strategy, you take your bad habit and create different levels of your bad habit. You'll progressively step through until it's gone completely. For instance, let's say you have a bad habit of always speaking rudely to one of your friends or parents. It's something that you want to change, but it's been developed over the years and it's just automatic. Let's say right now you're yelling at each other all the time. Things are pretty bad. The first step is to break down the bad habit into different levels. Let's say where we're at right now is level 5, and we want to bring it down to Level 0. 5 is yelling and poor communication for is a condescending offensive. Tone. 3 is an irritated. I don't really want to talk to you. 22 is a guarded tone and you're not sure why you sound a little rude. One is a neutral, occasional apathetic term. 0 is a respectful. You're someone I care about tone. After breaking down the steps, you wanna do your best to move your way down the levels, try your best and never to yell at you sound a little condescending at times, That's fine. But for an entire month, you can't yell. After you've accomplished that, it's time to remove that condescending tone. Keep repeating this until you finally get to that respectful tone that you want to communicate with for today's assignment, implement the new questions of who, what, when, where, and to your daily feedback system and create a plan to progressively stop your bad habit. 48. Progressive Stop - Walkthrough: Day 25, progressive stop. Overview. This worksheet will guide you in creating a plan to progressively move away from your bad habit. Whatever assignment, choose your bad habit. Who, what, when, where, progressive soft plan. Okay, so let's choose our bad habit. So remember that this will be a special case where one of those you can easily get rid of by shifting the environment or applying a reverse rules. I'll go ahead and use the special bad habit from the video. The four W's integrate into daily feedback. Who, what, when, where are the four questions you should answer? When you have acted on your bad habit, there's no need to answer these questions on a daily basis. If you didn't actually act on your bad habit, you can also fill it out if you struggled with your bad habit on that day, just remember that these things aren't things you need to add to your feedback sheet if you're just trying to build a habit and instead of breaking habit, the walkthrough, we'll guide you on how to answer all four W's and how to add it to your daily feedback sheet. Okay, So this though walk-through. And here we go. The who, what, when, where is right here. And this is continuous flow. So whatever date you're on right now, you can use this to write about a bad habit that you're trying to break. So for instance, I usually talk to my mom every day and I can tell whether or not I'm talking to her with an inode voice. So when I would say let's just say happened in the morning and then who just her around. There could be other people around as well that could affect this habit. And then what so what in this case is, I guess like what we're talking about and stuff like that. Let's just say we're talking about money. And then where at home? Usually I would say there's a good spot to write about what happened more in depth. If you're doing this, if you're doing a bad habit overall, then you can go ahead and go on day ten. And then just write in your record the four rules. Just have them separated and write about it. So outright the same things here, but more in depth. So let's say where we were upstairs at home, In the kitchen talking about future financial plans. So this is where N What, so we don't really need to have all of them written out in this format as long as we're integrating all of them. So that was where n what? It was at night during dinner. So that's one. And then who? It was? Just with her. So I can indicate that it was just me and her. Things got a little heated. So I started talking to her with that annoyed voice. I can go into more specifics if I wanted to talk about exactly what financial sort of topics that we talked about, but no need to do that for now. And then on the next right here, for continuous flow, I would just write about what I want to try to change. So I would say, even if she says something, I don't like, I need to take a moment before responding. That way I won't use that annoyed voice. And that would be my plan for the next time. That's how I would integrate it into the habit record. And with continuous flow including like adjustments and stuff like that as well. If that is the adjustment I wanna make, trying to always respond. Let's say five seconds after she finishes talking. Same thing here for continuous flow. I'm not going to write it again, but you guys get the idea. Next is the progressive stopped plan. Create a list of different versions of your bad habit that slowly go from where you are right now. What's your bad habit to a version that you can accept or a complete stop if your bad habit. In the video, I go from level 5 as where the bad habit is currently level 0. So the example from the video was sort of what I'm doing now, which is level file was yelling left before, was condescending tone, level of three irritated tone. This is sort of like where I am level to guarded and a little rude of a one is empathetic. Level 0 is respectful. Before it was yelling and stuff like that. Back when I was in high school. Quite a lot of yelling actually condescending tone, definitely true. At times. I've come a long way from these two levels for sure. And then irritated tone. It's sort of like annoyed. Let's go ahead and put that guarded and a little rude. I pretty much never speak in an apathetic way to my mom. So this would not be level one for me. I'd probably say that level one is neutral. I'm not speaking rudely, but I'm not exactly speaking like super kindly either. So let's sort are neutral. And that would be acceptable for me. And then annoyed would just be like just talking to someone. And basically you don't want to talk to them having that voice where you're giving signs of. I don't want to talk to you right now and there are still times that that happens. So I would say that I'm sort of usually shifting between 13. It really depends on the topic that we're talking about. So this is the plan right now we're at annoyed. Let's change it to be mostly neutral hints of a noise. So annoyed would just be like you're talking in a very annoyed fashion throughout the sentence or throughout the conversation. So yeah, the goal is to get down here and never go higher. And this could be for anyone you know. Like if you want to always speak respectfully to everyone, then you apply the same sort of plan. You don't want to be that person that sounds rude to the people around you, or to your friends, or to anyone basically. So other special bad habits that aren't easily gotten rid of by shifting environment and applying the reverse roles that I can think of are, let's say mostly things in your head. Either like say for instance, you're very judgy, you judge character immediately. If someone does something that you don't like, you immediately just don't like them, you don't want to talk to them, stuff like that. That could be a bad habit. Another special bad habit would be say, not wanting to try. Anything new. Like say people ask you if you wanna do this or don't wanna do that, and then you instantly say no to them. That would be another case of a special bad habit that isn't really influenced by the environment or applying the reverse rules. It's something that you sort of just have to bring yourself to do. So hopefully, this sort of category helps you figure out what some of these special bad habits are. So good luck on selecting your special bad habit. And then going through the progressive stop time. 49. Day 26 - Hidden Forces: In our daily lives, there are hidden forces that influence our behavior that we may not even consider. Today, we're gonna talk about some of those hidden forces and what you can do to always be aware of their effects. The first hidden force is the day of the week. It's something that could easily slip your mind. But ask yourself this, are there certain days of the week that feel different from the others? I know that for me pretty much every single day of the week has a certain feel to it and that affects someone like behavior. In college. I remembered Fridays as one of my favorite days of the week. After classes, it would be a time to relax, hang out with friends, and not worry about assignments being due after I finished college and started part-time work. That same effect carried over after coming home from work on Fridays, that hidden de force kicked in and I wouldn't feel like doing any practicing or project work. One of the more crazier instances of this effect are times when holidays hit on Wednesdays work felt like Friday. I feel the same exact lazy effect even though it was a Wednesday. It was very confusing and sometimes kill my productivity on those days, but it made me very aware of this hidden force. The way I dealt with this hidden for us was to get rid of that mindset of fridays are not workdays by pushing through and always doing project work on Fridays, basically because I knew of the hidden force on Fridays, I made sure to put in extra effort on that day. That's all it really takes to deal with the hidden forces, become aware of them, and then create a plan of action that balances that force. Another hidden force that deserves a mention is the culture of the people around you. I guarantee that there's a group of people out there live in a culture where your habit is the norm. For example, if the habit you want to create is to practice dancing everyday, join a community of dancers where practice is commonplace. Or if you want to start a dream journal, you can also find a community of people that dream journal on a daily basis. It's much more fun when you can talk about your dreams and other people anyways, surround yourself with these people and you'll find it a lot easier to do your habit because it's just what you guys do. I'm sure there's a lot more hidden forces that influence your behavior. So for today's assignment, list out some hidden forces that you think are affecting you. Make a plan of action and try it out. 50. Hidden Forces Walkthrough: This worksheet will help you discover the hidden forces that shape your habits or whatever assignment. Discover the hidden forces and then create a plan for each of them, and then try it. Discover how to find hidden forces. The hardest part of this assignment is discovering them. They're not called hidden for no reason. If you don't actively try to look for them, you'll never spot them. The usual hidden forces that shapeless involve the culture we're part of. The people around us. What day of the week it is, information we consume and the area we live in. There's no formula for discovering hidden forces. But you can do your best by being aware of how external things affect you. List out some of the hidden forces that you have found. Try to at least find three of them. Here is the sheet and we'll go ahead and go off of what suggestions that I made in the worksheets. So what day of the week it is? We describe this in the video. So the de force, like for instance, Friday, I usually feel like not working as hard or on the other hand, ahead and force can be for positive change as well. So let's be more specific and say Friday force, I guess. And then one day force plan to change. Like say for instance, your routine, your habit routine is the same throughout the week. You can say that for Monday since you have extra energy, that you do more with your habit routine. Like say you want to practice piano for 20 minutes daily, and that's your habit. Let's say since Monday you have more energy. You go for 30 minutes. And for here, you list out what sort of results came from this plan and change. So try to force your plan could either be mental and say, planning your head. To really go for that 20 minutes. It's best not to lessen it. But if you have to, then at least make a really good 15 minute practice thing. And let's go to the next suggestion. Involve the culture were part of. So if we're thinking about culture like hidden forces, then a hidden forest would be like your family. What does your family do? Are your family musicians, in my case, like for piano. Are your family people that don't really care about music as much plan to change would be finding a community of musicians. And that could really make, make it feel different, make the culture that you're living in field different. That would be a courtroom example. The people around us very similar to culture. In this case. You can just use the same example. What information we consume. So information consumption, or even entertainment consumption. You can plan to watch more videos about people playing piano. You can watch more videos about piano theory and stuff like that. So plan to change would be watch more piano videos. And that can actually really cause a huge effect. For example, I listen to a series of, it's basically a piano course that talked about composers and the 23 greatest works, piano compositions basically, or piano works. And that was very motivating IN terms OF MY one thing to practice harder and whatnot. So if you're trying to train harder or do certain things, enter that culture and really dive deep into consuming that information and even that entertainment. And that could be a huge push, a huge positive hidden force. The area we live in. You'd be surprise because the area that you live in also dictates the people around you and this sort of culture. This can be pretty hard to change if you don't have the means. So the best you can do is people or finding a community. So after you create a realist, create a plan for how you approach altering the negative effects of the hidden forces on your list. And I just mentioned that some of them can also be positive and you can take advantage of that to, you may not be able to change the hidden forces, but you can change how you respond to that force. After your plan is set, try engaging in it and see if it works. 51. Day 27 - System Feedback: There comes a day when your habit has finally become normalized as part of your everyday routine, you know, when you get there because it won't feel like you're putting much effort into doing your habit. You just start and don't give it much thought anymore. And even if you don't do your habit, you don't sweat it because you flip what your normal actually is. Back then, you may have struggled and had more bad days than good. But now you're weak, consistent, more good days and bad days naturally. That is one you know, you've normalized or habit. And if you're not there yet, don't worry, be patient, keep trying. And I guarantee that you'll eventually get to that point. Just remember your habit doesn't have to be perfect. It just has to feel normal. Once you've reached that point, you've essentially freed up energy to tackle another big habit challenge. Sure that you take things one at a time as you keep adding more and more better habits after a couple of years, progress and success become inevitable. Every once in a while though, you want to recommit to your vision and look back at how far you've come when enough time passes, sometimes it's easy to forget why you started in the first place. That's why today's assignment will be to build in reconnecting with your vision into your system. I personally reconnect with my purpose deeply on a monthly basis, but because I journal and do other activities that keep me reminded of it, you may want to do this more frequently. A good spot to do this would be when you do your weekly feedback, there's many different ways of reconnecting. You'll have to find the best way for you, but you also have to make sure you're more focus on the feeling rather than the task. For me, a review sheet I created that contains my goals and vision for the future in specific areas in my life. But even if I go through the review and look at everything, it doesn't mean that I feel connected. In order to feel connected, I really have to slow down and think to read back on some journal entries and reinvigorate that feeling that I had the day I made that commitment for me. My past is something that really lifts me up and empowers them. Remembering even the sad and unfortunate moments in my life sparks that desire to do more. After you finish today's assignment, you'll have a very important aspect of your system in place and never feel disconnected again. 52. System Feedback Walkthrough: Day 27, reconnect overview. Here's the list of things you should do during your weekly feedback session. We visit your vision and reconnect with it bi-weekly or monthly. Look back on the week, answer the weekly questions, plan adjustments accordingly. So this list right here is the same as the Google sheet right here. Reconnecting with your vision. How to reconnect? Reconnecting with your vision and purpose for why you're doing your habit is a really personal experience. Everybody does it differently. My suggestion to you is to at least review what you wrote down about your vision and do some of the previous mindset exercises. Just remember that the connection is not simply about doing the listed actions. It's more about feeling that passion inside of you and anything else. If you feel that passion, it doesn't matter what you did. You've successfully reconnected with your vision. So that is the primary task of this week. The overview here is mainly for feedback. This is essentially the last lesson that we're going to structure a feedback. So that's why I wanted to list out everything we do for weekly feedback. As long as you do these four things, you have yourself a good feedback system. So I'm gonna go ahead and give you guys an example of how I reconnect with my vision. So what I personally do for reconnecting with my vision is looking at what I call Maps that I created. So I have a physical map, mental map, spiritual map, and social map. Based off of the four things from the Seven Habits of Highly Effective People. Are they? So that's where I learned from and what I structured it from. This of course, is very personalized to me. And I created this from scratch, pretty much. So my physical one, I just mainly go through what's important to me. And one of my goals is, of course, that I mentioned before was dance, drinking, gymnastics in other things involving exercise or physical activities. For mental, it would be my personal work which involves like piano creating products, like I said before, content creation and also topics that I'm interested in that I want to eventually learn more about. For spiritual. This is mainly where I look back at my core values and really reconnect with my vision. And then emotional is where I think about my projects that involve other people truly understanding my friends and family. I'm creating a network with my friends and family and just our connectedness in general, basically. But spiritual would be where vision is mostly related to. For instance, I have something called the creeds that I try my best to review from time to time. It's very colored up according to what I like. And I just do my best to read out each of them and really connect with what I believe in what these maps helped me do is remember my goals essentially. And by remembering my goal is I remember why I care about forming good habits and why care about this habit? In particular. It's like going back to the other exercises where we connect our habits with our vision. And of course, like I said, just doing this isn't quite enough to reconnect. I really have to feel it. And one of the best ways for me to really, really feel that connection is to look back on my journal and just reread certain entries. It really brings me back to those days where I felt that connection so strongly. That's how I personally reconnect with my vision. So I hope that gives you some ideas about how to reconnect with yours. And I highly, highly suggest that you reconnect with yours every two weeks or month. And of course, for feedback, just as usual, answer those weekly questions and try to do new adjustments and keep doing that for as long as you can to optimize your habit. If you have it as a skill, then you're pretty much just going to keep doing it until you're satisfied with where you are with that skill. And that is pretty much it for this lesson. Good luck. 53. Day 28 - Your Worldview: If there's anything we should remember about the laws of the universe, it's that the only permanent is impermanence. Nothing lasts forever in this world, not even the universe itself. As much as we don't like it. All of us will die one day. Nobody likes thinking about it because it's scary. But I think it's one of the greatest reminders in this world to do our best with the time that we have. That's just one way of looking at it. But I think it's the best way because what's the other way? Death is inevitable, therefore, nothing matters. Is that really the way you want to live? There's no true or false on either side, it's just personal belief. But this is why mindset is so powerful. Which mindset will help you? Which mindset will hurt you? This goes back to choosing to believe in what empowers you and what doesn't. But even deeper than that is your core beliefs about the world. If you view this world and the people in it as a place of suffering and misery. How do you think that'll affect instead? Why don't I try to see all the Hope, Love, phon, an incredible things that this world has to offer. And instead of waking up thinking about all the troubles of the day that you have to face. Why not wake up looking forward to other new experiences you can create and just feeling grateful for life, it makes a huge difference in everything that you do and how you carry yourself. It's a huge shift in mindset that can make you think, I feel glad that I'm alive and I get another opportunity to try and be better. Today's assignment will be the last mindset in this course. The way we look at the world matters a lot in what we do. Remember that nothing is forever. And imagine not being able to do your habit right about your worldview and how you might be able to change it to improve your life. 54. Worldview Walkthrough: Day 20, your world view overview. This worksheet is the final mindset exercise in this course. It will help you discover your worldview and give you a perspective that supports growth. Order of assignment. Discover your worldview. Write about gratitude. Worldview. How you see the way we look at the world matters a lot in what we do. Nothing is forever right about your worldview. Be honest with yourself as you write about it. After it's written, think about how it affects the way you do things. If it slows you down or holds you back from getting what you want, then consider how you might be able to change it to improve your life. So of course, this is going to be very, very personal. It's going to be affected a lot by how you grew up, where you live, the culture in general of the time, and by everything, pretty much. So. I'm gonna go ahead and give you guys essentially what my worldview is as I'm thinking about it. So this is completely unscripted. So let's just go ahead and do it. So what is my world view? The hardest part about this is like where to start. I guess you can think about what your philosophy is like, what you believe about life. Try to answer the question. Why are we here? The, I believe that all of us are born into this world to experience something great. I believe that life is a gift. There may be suffering in this world. But that only helps remind us that we need to be grateful for the things that we have. So that's sort of a philosophy that I believe in. And from that philosophy, I can answer the question of, why are we here? Why, why even live? And I believe that we're here to all make our own mark in this world. I want my mark to be a positive change. Very simple answer to a question that is asked pretty often. And another sort of question about worldview is to think about people in general, like what the state of the world, what it is. Right now, I see the world as a place of wonder. There's a lot to experience and a lot to explore. Sure. There are a lot of problems that are going on right now. And we're struggling. But I believe that these are challenges that humanity has to learn to face together. And when we do face them. And hopefully when will come out as better people. And that personally for me, is something that I truly believe in. That is my worldview. Thought up on the spot or just given to you guys on the spot. Like these things don't just come out of nowhere. They're influenced by a lot of things from my life and I've written a lot of these thoughts before in my journals. So it's not exactly, you know, thought up on the spot. It's more like formulated or structured on the spot given to you guys. And that is essentially how I want to present these walkthroughs as authentic as possible. Let's go ahead and move on to gratitude. One change can make a huge difference to even be alive is something that I feel grateful for. It's something that I actually feel. It's not just something that I say I failed at a lot of things in my life, but I feel grateful for another chance to try it. Again. This assignment is going to ask you to write about how you're grateful that you can even do your habit. But it's going to be pointless if you don't actually feel grateful. I implore you to take the time to really think about life and all the incredible things that has to offer. Step outside and really taking the nature around you. If you can genuinely feel grateful for everything you have and get to do, then you've succeeded in something that most people never take the time to do. So that is this step right here. I'm grateful to be able to do my habit. I feel grateful to be able to play the piano every day. It's an enriching experience that really bright teens, I move. And that is genuinely how I feel about playing the piano. It's also genuinely how I feel about doing gymnastics and a lot of debt things like dance, physical exercises essentially. And without them, honestly, I do not think I would be the person I am today. I would not feel as happy. I would not be having as much fun as I do. And these are thoughts like cross my mind all the time after, after doing a gymnastics lessons, for instance. I just think to myself like, wow, I, I really would not be able to live without it. That's the extent to how I feel about doing that activity and thinking about it. Like it really does make me feel very grateful that I'm able to do this activity. Even like for instance, like my age, being in my 20s and still doing gymnastics lessons, that's not that's pretty unusual. I would say it's not like the norm. So I'm grateful that I have a place that's 15 minutes near my house. Those are things that I can write and for negative aspects and how I can improve my worldview. I didn't really put any negative aspects into my worldview. But of course everybody has their negative aspects and I can probably guess some of yours because I've probably had them too or still have them. One of them is that a lot of people in this world don't care about others or the planet. For instance, I'm somebody who's an advocate of climate change, are like trying to stop climate change. And I know a lot of people don't even believe that it's real. And that can be pretty annoying. And that's like it pushes you to draw conclusions about people in this world that are not very nice are basically, you know, pretty harsh and you're, you're, you're saying people don't care. You're saying they don't even believe that it's real. So you're implying that they're kinda dumb because there's scientific consensus and they can't figure it out. And they're being influenced by big oil and stuff like that. So yeah, a lot of negative aspects that can come up. And I've sort of accepted, accepted that it's not their fault. If they are tricked into believing false ideas. It's mostly like media and the people out there who are pretty powerful. So it's not really their fault for not understanding the science. If they didn't have the education for like say chemistry and don't understand the carbon cycle. So another one that can really shape your worldview into thinking that it's filled with bad people, is watching the news and hearing about murderers and rapists and people out there that are essentially doing really bad things and making the world a worse to live in for everyone. It makes you have less faith in humanity. I would say that you can end up drawing a conclusion that people are cruel in this world and then they just want to harm others for enjoyment. Statistically speaking, there will always be people out there that want to do harm to others. It's inevitable. And look at history. Human nature has always contained as some sort of violence and it's not going to change unless somehow we change that human primal instinct inside of us. So for me personally, the way I can improve my worldview for this is just to be grateful for having people around me that I care and aren't like this. And you can go along the same lines to think of more as negative aspects that you want to change from your worldview and improve it. For me personally, this is more of sort of a reasoning exercise. You, you just think of certain things out there that are part of the world that can be negative. And then you either accept it or you somehow spin it to make it something positive. And that is essentially the final mindset exercise of this course. Good luck. 55. Day 29 - Mental Habits: Welcome to the second last day in the course, you've really taking huge steps to happen mastery. You've gone through exercises to form a strong mindset, became aware of a lot of your good and bad habits and created a system that guarantees progress in changing these habits, which includes environmental design, a feedback system, redundancy, fail safes for when you miss a habit, and more. With all the previous assignments complete, you've essentially gone through what took me years to figure out while I was creating my own system. I'm extremely confident that as long as you put in the work to really complete these assignments, you will make the progress that you want. Today's lesson, we'll cover mental habits that essentially allow you to progress faster with projects feedback, and so on. Now the type of habits that you cannot physically see happen. For instance, one mental habit that I have that has helped me a lot is writing down every idea that comes to my head, stupid or not. I guarantee you that if I've thought about something and my thoughts had the phrase, I should write this down, or this is something I should do later. It immediately gets written down at the next available woman. This is a mental habit because the queue takes place completely in your head with no real external influence. A similar mental habit to this is the sudden thought of remembering something you need to do or a task that comes from mind that you can accomplish at this moment. Whenever those dots com, I know that writing it down is not as effective as just going straight to do it this way. It doesn't keep getting moved. The next day of tasks that I should do. These two mental habits alone have allowed me to always carry out tasks that I tell other people that I will do or things that I tell myself that I should do without fail and never gets lost to the chance of memory. Another benefit is that it practices my ability to act on my thoughts right away. If I think, hey, I haven't talked to that friend in a long time or pay it's their birthday should and message them. I created a mental habit to always say yes and act right away. So I don't give myself any reasons not to do it. Mental habits can't really be formed like normal, because the QRS happen really randomly. The best that you can do is create a plan of action for when the cue happens and then follow through with enough time, it will become a mental habit that can really enrich your life. So that'll be the assignment for today. List out some mental habits that you want to form and create a plan of action for whenever you notice those cues. 56. Mental Habits Walkthrough: Day 29, mental habits. Quick overview. This worksheet will help you find mental habits that you can improve on in your everyday life. Order of assignment. List mental habits that you want to form or not, the queue that initiates your mental habit. Okay, let's start with the list. We're going to create a list of mental habits that we want to form. And there are simply things that you wanna do when you have a certain thought cross your mind. From the video, I basically made one of my mental habits to always write things down or my ideas down after they cross my mind. So the specific steps for that routine would basically just be pullout, phone, open notes, write it down. And it's very simple. And that is all I need to do for this mental habit. And other mental habit that I have is, let's say I'm on Facebook and I see if it's someone's birthday. It's like one of my friend's birthday that I haven't talked to in a while. You might have thoughts crossed her mind and be like, Oh, I might be awkward to say happy birthday to them, but I'm just gonna do it anyways, say happy birthday, or message them immediately. And then the mental cue is they crossed my mind. Or I see a notification of their birthday. And that is the mental habit. And then specific steps to routine is very simple. Usually if I think of them, again, I can pull up the phone or if I see it on Facebook, then all I need to do is go to the messenger and send the message. That is another mental habit that I have personally formed. Mental habit you can have is the loss of confidence for any reason at all. Basically, the mental cue would be people with things are better things, with better things. Status. And the mental habit would be, start to doubt yourself. Confidence drops. So it's essentially similar to like comparing yourself to others. You don't want this. This is actually a negative mental habit. It's not to form, It's the change. So I would probably make a new list or just change this to red to indicate that it's something I want to remove. Specific steps to routine right here. I'm just going to write how to change that. Let's say I feel that way. I immediately start to think about the things I've accomplished or how we're in different areas. Different areas, and they have better, Let's say playing the guitar. They have better skills than you in playing the guitar. And that's something that you've always wanted to try. So it's like a different area because you're not really involved in the area. You don't really play the guitar. There's a lot of ways to deal with this. Usually, what I would do is I'd just be happy for the other person and sort of inspired by the other person I am, and feeling happy for them, not sort of comparing yourself to them. Let's do a mental habit that's sort of the reverse of this. That's also a bit negative. So let's say you're out hanging with friends and you see someone look at you or you use someone says something about your, Someone says anything and you didn't really hear them and you think that they're talking about you. And then the mental habit is, you think that they're talking about you, So you feel judged. This is a mental habit that sure, each of us has experienced in 1 in our lives. And that's something that's negative that we should not assume immediately, especially if we actually don't know if it's true or if they were just joking around. We don't want to start feeling offended. If it was just meant to be a joke, you can try to remember not to take things too seriously. That's how I would approach it. So in the case that it is just pure assumption, just remember to not take things too seriously and enjoy the presence of your friends. You remember you needed to do something randomly. Mental habit would be to either go do it or write it down on your schedule. And that's going to be the final example for this walk-through. Mental habits, again, are just habits that have queues that cross her mind is so they're, they're not really cues from external environments. External things, people, or whatnot. It's just anything that just crosses your mind randomly. Good luck on finding your mental habits and forming a plan to execute them in a positive way. 57. Day 30 - Conclusion & Cheat Sheet: Congratulations, you've reached the final day of this course with all the assignments complete, you truly are on your way to becoming a master of your habits. Reaching this point is no small feat. So you should be really proud of yourself for everything that you've accomplished. One of the most difficult things in life is to change. And you've really done a lot to set yourself up for great progress. I've attached the summary and cheat sheet for the entire course to this lesson. As your final assignments go over the chichi to figure out if there are any areas you had trouble with. Remember that everything is connected. And if you want to maximize your chances of success, you'll want to patch up those weak points. Once you decide to engage in a new habit, you already have the experience of creating a strong system from the first habit. With that, you just want to repeat the steps that you did for the first one, starting on day six, you can re-watch the lessons to remind you of the concepts. But the most important part is doing the assignments for each day. From there, it's just continuously innovating or the system that you built by learning from your mistakes. Feedback, again, congratulations on the completion of this course and thanks so much for being a part of it. If you found that helpful, I really appreciate a testimonial and review the course. Your support honestly makes all the difference. With that. I'll leave you with this quote. We are what we repeatedly do. Excellence then is not an act but a habit.