Happiness: Secrets to Change Habits - Be Happy and Healthy | Braco Pobric | Skillshare

Happiness: Secrets to Change Habits - Be Happy and Healthy

Braco Pobric, #1 Amazon Bestselling Author, Life and Happiness C

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23 Lessons (50m)
    • 1. COURSE INTRODUCTION

      3:47
    • 2. What Are Habits

      3:25
    • 3. The Habit Loop

      2:44
    • 4. Types of Habits

      5:10
    • 5. The Secret Number 1: Yes, I can!

      1:27
    • 6. The Secret Number 2: Release Your Own Happiness Chemical

      2:01
    • 7. Secret Number 3

      1:53
    • 8. The Secret Number 4 Increase Your Will Power Starting TODAY!

      1:49
    • 9. The Secret Number 5: Start or Change Any Habit in 20 Seconds

      2:09
    • 10. The Secret Number 6: Get Support from Friends and Even Strangers!!

      1:49
    • 11. The Secret Number 5: Bonus Lecture - Applying the 20 Second Rule

      3:15
    • 12. The Secret Number 7: Let the Whole World Know...It Will Help You

      1:31
    • 13. Review The 7 Secrets

      0:45
    • 14. Pay Close Attention to Your Exising Habits

      0:50
    • 15. Action Ask Questions and Identify Your Habits

      1:27
    • 16. Analyze Your Existing Habits

      2:30
    • 17. When a Trigger is Missing

      2:10
    • 18. Understanding Your Existing Habits

      1:27
    • 19. One Habit You Are Going to Change or Introduce in Your Life

      2:28
    • 20. Establish Multiple Habits - How One Habit Can Trigger Another

      3:12
    • 21. Teach to Learn

      2:10
    • 22. Accountability Partner

      1:23
    • 23. 30 Days Habit Challenge

      2:28

About This Class

Everything you want to achieve in life--from a successful career, thriving relationships, improved health, or simply increase your happiness and wellbeing—everything starts with habits. Everything!

If your goal is to double your income, get a new job, do well on an interview, lose weight, gain weight, start exercising, start meditating, improve relationships, change your diet, become happier – or anything else in life – this course is for you.

This program is based on my bestselling book – Habits and Happiness: How to Become Happier and Improve Your Wellbeing by Changing Your Habits, my Habits and Happiness workshops, individual coaching sessions, and many years of helping others change their life for the better in the areas they believe are most necessary.

Regardless of what areas of your life need improvement – income, career, heath, relationships, spirituality or anything else - you can only make that happen by changing your habits.

In this course, you will learn:

  • How to increase your chances of success in any areas of your life
  • How to start any new habit
  • How to increase your willpower
  • How to change any habit
  • How to implement a new habit
  • The basic science behind habits
  • 7 Tools to help you change any habit
  • How to get your own happiness chemical
  • Practice Routine Changing Tools
  • How to make a commitment to new habits and stick to it

What Udemy Program Participants Have to Say About This Program...

Braco delivers the lectures with enthusiasm, making you want to keep going and learn more

- Al Riess

....So far I have seen improvements in my life which is great. I have so far used the will power skill that was taught most effectively.

- Zachary

Wonderful instructor who presents clearly what happiness is and how to achieve happiness for your life. ..The course instructor was very engaging and inspired me a lot. That made me feel like finding my own happiness in life. I highly recommend this course!

- Yin Yin,

My favorite thing about this course is how applicable it is! Every day I run into a situation where I remember learning a way of dealing with it from this course. Highly recommended.

- Felix Thea,

Braco is very enthusiastic and passionate. Thanks for this motivating course!

- Pamela Loveridge

..The course contains a good mix between theory and practice with explanatory videos.

- Silviu Marisca,

.... I found it's straight to the point but comprehensive.

- Manuel Kraus

...Braco provides clear, digestible examples that helped me make the best use of the information he provides and put it into direct action.

I found it just the right amount of information at a level appropriate for everyone...

The overall production quality was excellent, and I enjoyed Braco's delivery, which was upbeat, personable and realistic.

-Christine Scarince

In short, engaging and powerful lectures, Braco Pobric provides valuable tools to help participants increase their happiness through habits. It has been over 2 months since I attended Braco's Habits & Happiness workshop (attend one if you have the opportunity to do so) and I have successfully implemented a new habit of brushing my teeth with my non-dominant hand...There is a wealth of information and knowledge in this course and I would also highly recommend Braco's book for additional information and examples of other habits.

-Annie Glynn

I was lucky to attend one of Braco's lectures in person, at a conference in Philadelphia at which Tal Ben-Shahar also lectured. Braco is as engaging as teachers come. He takes the science and makes it not only easy to understand, but relatable and actionable. This course gives you practical strategies for putting the science to use to improve well-being. I'm not just going to tell you how amazing this program is, I also want to tell you that I've changed two habits - kept up with both my 5 minutes a day writing goal, and my yoga goal, every day since I took this program. Definitely worth it.

-Eli Bobo

The videos are short & effective and cover all that one needs to know to change habits positively. There is no fluff, everything is efficiently presented.

-Louis-Eric Simard

I love this approach. Practical, easy to follow step by step....The two course (taught by Braco)- (this one and positive psychology +) are along the best positive psychology courses and training methods.

-Erdélyi András

Habits and Happiness Program combines years of research by experts in the field of habits, neuroscience, traditional and positive psychology, and teaches you how to apply this new information in a very simple and practical way. This program will help you understand your habits: why you have them, why you can or cannot change them, and how they can work to help you live a great life.

Implementing habitual behavior in accordance with this program will help you become happier and more successful, will improve your wellbeing, and will assist you in living the life you've always wanted to live.

 

Transcripts

1. COURSE INTRODUCTION: Hi, My name is Brad Sapo Bridge. Order off the number one Best seller on Amazon Habits and Happiness. This book and my work had been endorsed by Harvard University and religious studies professors York Times and international best selling authors, positive psychology, training professionals, scientists and many others. I am chief happiness officer off the Institute for Advanced Human Performance. Certified postive psychology coach, certified NLP petitioner and former globally certified Dale Carnegie trainer and business coach. You know, regardless what you want to do in life. You want to double your income, improve relationships, lose weight, gain weight, get a better job, start exercising, start meditating, become healthier. It's different food. Write the book regardless what you want to do everything. But I mean everything starts with habits. Advantage of this program is that you pick what you want to improve and change in your life , and I will give you necessary tools to do that. These tools are based on rigorous research by hundreds off scientists in psychology, positive psychology and neuroscience, and yet translated toe a very simple language that gives immediate results. In this programme, I will provide basic knowledge about habits introduced seven secrets that will help you change your habits. And finally, together we will make a commitment and start changing our habits. I will also give you exercises to get you started on this journey. In this introduction to have its unhappiness program, I give you a core knowledge based on my best selling book habits and happiness workshops and personal coaching. Your reading habits and happiness books is not required for this program, but it is highly recommended if you want to go behind the seven secrets and get even deeper knowledge and additional exercises. So what is it that we are going to do in this program? In this program, you will game basic knowledge about habits. You really understand the habits, what you know, what are the habits, types of habits, habit, loop and so on. You will be able to learn the seven sick IT tools to help you change your habits. You will be able to achieve anything you're want. By using these tools, you'll be able to practice the seven secrets. You are going to make a commitment to make some changes in your life, and then finally, we're going to start changing some of the habit or habits if you can, that would be really great. Now, just please keep in mind that you will have to do the work. There is no magic here. I will provide you the knowledge. I will give you the tools. I will provided these seven secrets that are scientifically based again by hundreds off researchers and psychologists and neuroscientists and ah proved to be working for hundreds of thousands of people. And some will work for you. Some may not, but you will have to do the world, my dear friends, so happy you habits. 2. What Are Habits: So what about habits? Habits are things we do automatically thoughts we may have. There are emotions, believe it or not. And all these things, emotion and towards are performed automatically by all brain. So that leaves us with energy to do things that are important in our lives. Such as What are you going to have for dinner tonight? What more are you going to watch next week and so on? So habits are performed automatically before we go any deeper into habits. I definitely want to mention William James, known as the father off American psychology. Brilliant James New 100 years ago. Almost what we know today and that is that habits A performed automatically They are green in our brain and more importantly, he talked about neural plasticity back, you know, 100 years ago. Now, what is neural plasticity and what does that have to do with habits? Neural plasticity is the science that basically proves that all brain changes every day. You know, in the past they were picking the changes until we are maybe teenagers 16 18 20. But now we know that our brain changes every single day until the day we got But what happens is that it changes depending what we dio. So everything that we do every single day effects our black brain. And that is extremely important research and the knowledge to have to know that everything you do every single brain every single day changes your brain. Just a chill, but habits story with you. A couple of years ago, I really wasn't in a good shape. I wasn't feeling so good, had the same bed, stomach ache. I had some heart problem. My feet was really hurting me. I didn't know what was going on. So recently I wanted Dr and basically checked everything and said, I don't know what you're doing, but whatever you're doing, keep doing it because your health is just an outstanding I left the doctor's office and started thinking, What isn't that? I'm doing differently and I wasn't taking any medication. So I really, you know, for for the problems that I had certainly didn't understand what is it? And then it kind of clicked in May by changing my psychology by studying what I'd be studying for years and implementing new habits by changing my psychology, I changed my physiology. It's really incredible. And I know this can work for most of you. And this is not about just changing your physiology. Certainly it is about doing and achieving, becoming successful in anything and everything that you want to become successful. 3. The Habit Loop: the habit loop. Let me explain. What is the heavy club and why is that so important for us to understand? So as you see on the slide, so habit loop actually starts with the trigger. So anything that you do habit that you have established or you're going to established starts with the trigger. So let's see. Let's pick a heavy that we all have brushing out, right? He starts with the trigger. Chances are, maybe it's first thing in the morning. As soon as you get up, you wanna go brush your teeth. Maybe it's after you have a coffee. Maybe it's before you go to work after watch TV after you read the paper, whatever it is. But there is a certain time think about it that you brush your feet. Something triggers it. So what's the next thing? Next thing is your team. What's routine in this case easily explainable in this case is brushing your think that is your routine, and then you get something that's cool reward so your brain actually gets rewarded. In this case, you brush your teeth, that's your team, right? And the reward is, you feel good. It's now good you just kind of ready to go, right? This feel really good. So that's your reward. And then so on. The next 13 comes in the next trigger routine reward. And so that's the club. But here's the problem. Your brain will give you a reward. The godless. If your habit is good for you or bad for you now that is the problem. Because let me give you an example. Let's say you just love big, juicy hamburger. You go to the diner, you see it on the menu. You see almost everyone around you have it. As soon as you see this picture, you're just gonna order a hamburger, right? So that coming into the diner triggered it. You order your hamburger. Your teen is not to eat any joy. And your reward is he immediately just feel good. I was a great burger, right? I just really feel good. So your brain is really focused to give you the immediate pleasure, right? It is not focused on the long term goal. It is not focused that this is not good for you in the long run. If you have way too many, right, this may affect your health. So that's why you have to learn some tricks to trick your brain, to focus on a long term goal. We're gonna cover some too short. 4. Types of Habits: types of habits, yet are full types of habits. Number one physical habits. That is really easy to explain. So what's the physical? Have it, Um, you brush your feet. We just talked about early. You'll take your shower. You tell no shoelaces, Right? So those are the physical habits. Easy to explain. Easy to understand. Number two are emotional habits, sometimes difficult to catch. We may not understand, but if you think about your life and your every day, there are times and something that triggers you to have good emotions. Feel good, feel bad, feel loved, feel hated. Um, you know, to feel really good about yourself, bed about yourself in all kinds of emotions that come in and go sometimes very quickly. And those are habits as well. Believe it or not, there there are thinking habits. What are they thinking? Habits? Something triggers us to think about something again. Often we don't think about these as habits because we just think about something and that's it. But it's not that simple. These are habits, too, to give an example. Any time I see, especially the first No. Looked out the window. It's a beautiful, white covered you stayed in my backyard and loan. It is just so beautiful. Immediately, even though I get response immediately, The picture back when I was a kid comes to my mind and I start thinking off having fun with my friends back in Sarajevo. Ah, go to the all the way up to the hill and with all slide and just kind of slaying down, going up, going down, going up, going down, just having fun, that is the thinking habits. And the fourth type is something that you will not find in psychological literature. Neither in you know, any of the Accademia work and I co those circle habits now, circle habits, I believe are extremely important. And I have seen a lot off people commenting on Dr Donna Marine over what a beautiful article about how she loved the way I explained the circle habits. So what are circle habits? How many of us want to do something? You lose weight, gain weight, start exercising, start running, you know, writing a book, whatever it is. And then every day we think about it. We go, you know, I'm gonna start tomorrow, and then we start thinking bus out object due next week, and the week comes, you go. I'm really very busy Saturday. Sunday comes I got to do a shopping. I gotta go visit my brother and sister, and I just can't do it right just near some off you as well. All right, so so does that. This surgical habit You're going to the circle, you're going to the loop. And the problem it does have its Are that not only that you do not do what you said you're going to do. But more importantly, you drive yourself crazy again. Maybe it's just me. But you drive yourself crazy because you don't do things that you said you're going to do so so it creates even more problems. It creates even more emotional problem. Uh, it just makes you feel bad because you haven't done something that you said you're going to do so in order to minimize the effect off circle habits. We have two choices shows Number one is to say, Okay, guy, today I am starting with this. Enough is enough. Ideally, that's what you should do. But you can't do that. Then option number two is to say, Look, I know I want to do exercise every morning, but I already get up at five o'clock in the morning. I leave my home. 5 30 I'm at work all day. Come back evening. Just have bite to eat. I'm going to sleep. There's no time. I'm exhausted. Fine. Put it aside. You decide for how long? Maybe it's 30 days. So for 30 days you're not gonna think about it, you know, gonna drive yourself crazy. You're just gonna say, for 30 days I will put this aside. And then Terry, there's here later, you come back and you say, Am I ready to do this today? And if you are? Bingo. Go. If you're not, put it back again. Give it the time frame. So the circle habits are very important again. He's really like we just talked about four types of habits physical, emotional thinking and circle. 5. The Secret Number 1: Yes, I can!: So there we go. Secret number one, Secret number one. I believe you can change your habits. I know this sounds so simple. It probably is common knowledge, but it's not commonly used. So this habit is mostly based on work of Dr Bruce Lifton and his book, The Biology Off Belief. Dr. Bruce Lipton years ago proved something that today we have more and more research going on . But back then everybody was thinking that he's crazy and what he proved is that if you believe in something, if you truly believe your body, your biology, all the way down to the cell level, every single cell in your body changes I will not go into a lot more details because this is the introduction. But it is the key message to understand that as you believe that your will change your habits, your body old way down to the cell level change. Why is that important? Because that physical change will help you make a decision and start changing your habits. So again sick, If number one is believed, you can change your heads 6. The Secret Number 2: Release Your Own Happiness Chemical: Secret Number two. Release your own happiness. Chemical. This is probably one of the most exciting things I learned by doing the researcher inhabits . And that is that we I don't really need the drugs to become happy that we can actually, purposely, by using the tools we're gonna give you release our own happy chemical, unbelievable research. And Justin knowing it it makes me happy. Did you know that every mood we have in our body is actually associated with a chemical? And that's why knowing that you can lose your own happiness, chemical is extremely important. This I call the document on demand. So actually, you can do this Any time you want to feel better, you can at least your own happiness. Chemical. Let me give you one tool. Right now, research shows that when we smile when we smile that we actually release the dopamine in tow. Our body that makes us feel good. So just by smiling. So I have a habit that is described in my book as well, habits and happiness and every five oclock in the morning When I hear the alarm every morning I smile. Now why do I smile? Because I'm happy. No, absolutely not. There's a time that I've been invisible. I don't want to get up in the morning. I don't want to go to work. Maybe I don't want to exercise that morning. But I know that if I smile that smile well, released some dopamine into my body and it will make me feel better. And that by itself will help me change my habit. So the secret number two is release your own happiness, Chemical. 7. Secret Number 3: secret geometry. Small winds. Now what are small wins? If you remember sick it, number two was that you can release your own document your own happiness. Chemical well, the other way to get even more dopamine. And to get you going with your new habits. It's small rents. No, what is small? Rinse? Well, let me give you an example. Let's say you need to clean your basement, and every day you just say, Oh my God, kind of playing the basement right? And as you keep saying this every day, I was just thinking of Circle Head. So go back and think of a circle habits. But the other thing that you can do is you can introduce small wins to start any habit. So there's a small been You want clever basement and, you know, it might take you days, weeks, maybe months to clean it. So what you do is you go down to the basement, you pick up one thing just one little thing and you throw it in the garbage or you move to the right place. You do this whatever you need to do. Just one little thing that takes you minutes next day you dedicate One moment. One minute. Just go to the basement. Move. One more thing. Next day you dedicate one more minute. So every time was you do this The accomplishing two things. Number one, you are introducing this more wins. So what did they do? The small Vince. It help you to release even more dopamine into your body. When you get a little more document, that heavy chemical makes you feel good. So the brain said Well, you did it. Yes, there is a minute. It felt really good. You did something. Let's do it again and again and again and again. And that is my friends. How you introducing new habits by using the secret number three small wins. 8. The Secret Number 4 Increase Your Will Power Starting TODAY!: secret number four willpower. Now you might say I know, I know. I need to do lots of willpower to do something, But here's a little secret. There is a way that we can even increase our willpower. But before I tell you that I want to tell you what really willpower is, so think about willpower as a muscle. It is not the muscle, but think about as a muscle if you overdo it. If you just go and you don't really exercise every morning and all of a sudden you go and you try to do your you know, five k run. The chances are that a you're not gonna be able to achieve it and be even if you are, you're gonna be exhausted. You'll be sick for days. You're gonna go to the bed, you won't be able to move. Same thing with the willpower. It is a finite resource. Some people have more. Some people have less, but it is a finite resource. And throughout the day you have actually certain amount. You can just have more because it's a limited finite resource. But how can you improve a willpower? Here's a one little secret I could give you research shows that if you brush your teeth with none dominant hand for 21 days you will increase your willpower. I've done this, and the only suggestion I would give you is to do it for 30 days. So I'm gonna throw down a challenge. Try this exercise to improve your willpower. Brush your feet with your non dominant hand for 30 days and let's see how it goes for you. That was the secret number full, which is willpower. 9. The Secret Number 5: Start or Change Any Habit in 20 Seconds: the Secret Number five, the 22nd rule. Now what's the 22nd rule this sacred? This tool comes from Sean Ecker. Sean Eckert from Harvard University did a lot of research on this particular tool. Basically, what it is is if you want to do something, make it as convenient as you can for yourself so that it is as close to you as possible. I'll give you an example. Let's say you want to start playing guitar and you won't introduce that habit has shined it . Don't leave your guitar in the closet, although it just may be very simply to get up from your living room. Open up a closet doing get it out. The chances are that you may not do it. Put it in the middle of the living room. Put it somewhere in front of you where you can see every day. And if you want, establish that exercise that will make it just as easier for you to establishing. You have it. The other quick tip. You want to eat more fruit? Well, don't keep it in the fridge all the way down on the bottom shelf. Keep it on your eye level. something that you know that's good for you that you would introduce new habit. As soon as you open a fridge, you need to see that you shouldn't be looking for it if you want to stop doing something. So let's say you want to stop watching TV to a couple other things. Take the remote and hide it somewhere. They call the batteries, go to another room instead of sitting in your living room, and so don't watch in front of TV. So this is the 22nd rule, the either you make it asses convenient for you, so it's no more than 20 seconds away from you, or it is not convenient for you to do it. So it's more than 20 seconds away from you if you want to stop some headed. So this was my friends have been Number five. The 22nd rule 10. The Secret Number 6: Get Support from Friends and Even Strangers!!: Okay, so here we go. Sick it. Number six. The second number six is accountability partner and Support group. I lumped it in tow. One secret. So accountability, partner in support group, that is. It shows that if you work with someone who we call accountability partner someone who either has done this before or is very, very motivated to do it, the chances are that you wanna do it as well. So say you want to start exercising. You're gonna go to Jim, find someone who's done it before someone who already goes there every day, or and someone who really, really, really is highly motivated and is going to do this every day, somebody who can pull you in to make sure that it keeps you accountable if you don't show up. So that's number one. And number two is support group. You know, we know that for years, through a program that a lot of problems are now based on a because it works. The support group is if you really, if this really works for you, then have a friends have a couple of people. Doesn't really matter how many group of people that you will maybe meet a week weekly, a monthly. Whatever the exercises that you're trying to do and the share your experience, you know, you know, we know people do this in book club and doing exercises and NTL's that they want, even if they want to cut some really bad habits as we know. So find a support group if that works for you and the secret Number six is Accountability Partner and Support Group Secret Number seven is coming up. 11. The Secret Number 5: Bonus Lecture - Applying the 20 Second Rule : you do remember Secret number five, don't you? The 22nd rule now, Not only that, you have to think about how to use this, but good way off. Applying and thinking off this rule is to look how other people are using this role. The other day I went to the supermarket, went to Wegmans store that I often girl in my neighborhood and I was actually thinking off you folks, Here's a why, If you look at and you will see this in any supermarket, any time by the register, you will see all these little things, you know. So here are the some nuts and the batteries and anything that you might need. But you didn't think about it. What do they do? They make it. 22nd is in this way. Five seconds. Um, course it to you to make sure you pick it up, But that's something we all know, and we've all seen it in all the stores. There was something that I saw over there that I was so impressed. Actually, this is the very first time that I saw such a clever idea off using the 22nd rule toe actually make us. Buy something. Now look at this photo. This is where we buy all the cereals. Now, can you believe what they did? This is so cool. They moved bananas, which is 22nd away. They do sell bananas, but they put them right here next to cereals knowing that if we want to buy cereal, chances are we're gonna pick up a few bananas. Now, how cool is that? This is a real life example. How other people in this case, advertisers marketers use the 22nd rule, so same way you should use it for yourself. If you want to eat fruit, put it on your on your table in the living room, dining room, kitchen. Don't hide it somewhere on the bottom of the fridge. Remember, we said, and he said, You want to eat? Put it on the on your eye level when you open up. If you have some snacks and you open up a cabinets cabinets, make sure that on your eye level is some good and healthy stuff and all that's not good and junk either don't have it there or move it 20 seconds away Again. This was just an example off using 22nd rule and please, as you go through your day as you go through your life, look how other people in this case marketers, advertisers, stores use the 22nd rule, and you will then think about it in your brain will pick up so that you will start thinking how you can use 22nd rule in your advantage so that you can start new habits. Have fun, happy new habits and enjoy using 22nd rule. 12. The Secret Number 7: Let the Whole World Know...It Will Help You: Okay, here we go. Secret number seven. So you've done all the work. You know, you're gonna make changes in your life. You know, you're gonna do change certain habits, and now is the time to apply. Secret number seven at that is to make an announcement. Make an announcement. Tell everyone, Tell your friends, your neighbors, your family tell them what habits you working on? Tell you what happened. You're changing. Put it on Facebook blinked in Tweeter Pinterest Whatever social media you are using Caen France, email. But tell everyone make a big announcement. The research shows that if you make a big announcement, the chances are that you will change your habit. That is extremely important. You know, announcing could be even the way I did it in writing my book. Everybody now knows I get a 5 a.m. five days a week. Now, you know, if the time comes that I need to get up early, I just can't. I think of my readers and it's almost like, you know, I'm going to disappoint them. Although in one of the problems But of the participants said that the only person you're going to this point is yourself. And she was right. So anyway, the Secret Number seven making announcement tell everyone and let's start changing our habits. 13. Review The 7 Secrets: In this short video, we're going to briefly review the seven seconds to change your habits and change your life . Secret Number one. Believe you can change your habits. Secret Number two Released Your own Happy Chemical Secret Number three. Small Wins. Secret Number four, Willpower Secret Number five, The 22nd Rule, Secret Number six, Accountability Partner and Support Group and Secret Number seven was Make an announcement. 14. Pay Close Attention to Your Exising Habits: think about your day from the time you wake up. Two. When you go to sleep, what habits do you have? What do you do first thing in the morning? What do you do? Read for breakfast. You know what time do you leave for work? If you work from home, what does your day look like? What do you do before dinner? What do you do immediately after dinner? Ask yourself all these questions so you will identify some habits that you don't even think about it. Today you will identify a lot of good things that you do your good habits and you may find a few habits that you really want to get rid off. But the first step is to identify 15. Action Ask Questions and Identify Your Habits: So here's the action is the thing to do. So write down questions. You can ask yourself to help you understand your existing habits and what I do in the morning. What I do, what I eat for breakfast. What do you mean, it after breakfast for I had for lunch. Do I have a snack? What time is? So? So ask all these questions and then answer them so right down. But the questions and the answer. And as you go through this exercise as you go through this action, this will help you identify your habits. Now to help you go through this process. Let's look at the Charlie can look. Look at my existing habits and how I decided to keep or not to keep these habits or first, to give an example. So eat her for breakfast? Yeah, of course. I want to keep it right. Exercise five days a week. Sure. Drink soda. I said no, you know, eat peanuts after dinner. I don't want to do that any motion. So the first thing is to identify. They said it. So why don't you do the same exercise? Take this four. Write down your existing habits and then decide you want to keep them or not. That's the first step to identify have is that we want to keep and more importantly, at 25 habits that we want to get rid off, that we want to replace with something better. 16. Analyze Your Existing Habits : before you start introducing your new habits or changing the existing habits, the truly need toe understand your existing habits. And let's see what we do to pay attention truly close attention to your existing habits. So let's see. We think of from the time you wake up. So what's the first thing I do when I wake up? Do I snooze the alarm? So I stayed in bed for another five minutes, so I get up immediately. Ah, do I get upset? Angry, Happy. So I kiss my partner. Will I do immediately when I hear the alarm? What was the next thing? What's the next thing I do? Well, they take a shower, eat breakfast, watch TV, that's my feet, who do next. And then what do I do then to me that we after, Do I, you know, get into the car and drive? Let's check my emails. Um, What I did have its dough. I have throughout the day. Right. So, um, you know what does do I do? Do I, uh, you know, going drink a coffee. So I have a snack. Um, what I do during the day, you know, Do I have a snack during the day. What time was with me? What I do in the evening? The watch TV. So anyway, start asking these questions yourself, and this literally help you toe identifier is 60 is nesting habits Now. A friend of mine shared how he did it to analyze his habit. So here's the questions. Any answer. So the question was, you know, when do I eat snacks? And the answer was, Well, I have cookie after lunch. The question was, When do I drink soda? The answer was week. Lunch and dinner. Another question. What I do after dinner? Yes, there was browsed, Infinite. And check her Facebook. You know what I do immediately after I watch TV where I do while watching TV, I eat peanuts. You see how you identify things that you do, and you maybe don't want to do a lot such as, you know, eat the peanuts while watching TV, have a food while watching TV because we know that. Then we're gonna eat a lot more than what we really should and so on 17. When a Trigger is Missing: by now. You know how trigger is important on the staining your trigger. What triggers your head is extremely important. Well, every morning I do my gratitude. Have it my gratitude exercise. So when I take a shower, I basically expressed my God to two things to my life to, you know, fingers that I have to I can breathe that can take a shower, anything, any little thing. But I express my graduate loudly while I'm taking shower. Well, what happened? This? I went on vacation and I realize for two days I haven't done my gratitude exercise, and I started analyzing to understand why this happened. While analyzing this habit, I realized that the trigger was missing. Here's what happened where I go and take a shower, I look at my breath, yellow ball, uh, in my, uh, home and that kind of triggers. My God could exercise, but I went on a vacation. There was no yellow ball, so the trigger was missing. I realized then that I need to have not a specific trigger, not something that only happened while I'm home or in certain situation, but rather to have a generic tria. So since then, my trigger now is as soon as I turned on the shower. The war hits my body. That is my trigger. So now, regardless, if I'm home, if I'm visiting somewhere if I'm in another country, another planet really doesn't matter as long. And as soon as I take a shower and the water start heating my body that triggers might get on to that it. So think about the trigger. And if it's too specific, change it. Make a genetic so that you don't skip your head. 18. Understanding Your Existing Habits : in this exercise, you are going toe. Analyze your existing habits. It is extremely important that we understand what we do every day. How we do it, why we do it. Do we want to keep it or not? So you will simply use this for take a piece of paper and just say my existing habit and you're going to decide if you're going to keep it or not to explain this to you in a little more details, let me go over one of some of my existing habits and how I did this. So I said, eat healthy breakfast. Yep. I definitely want to keep that exercise five days a week. Yes. Do I want to drink soda? No, I don't. And so on you will see this example. So highlight your existing habits, write it down, and then decide if you want to keep it or not. Everything that you want to keep. Keep working on it and everything that you don't want to keep. Now you need to establish a new habit that will replace this existing habit. So again, here's this form. You can stop that, uh, the program. Look at the form. Write it down and decide what happens you're going to keep and what habits you are going to replace 19. One Habit You Are Going to Change or Introduce in Your Life: okay, It is time to do some work. What habits Pick too. Would you like to change and or introduce in your life? So think of two habits that you would like to change. And we're introducing your life as you do this. We're gonna do something that I called time in and the term time in came from my great friend mentor, Harvard Professor Dr Tal Ben Shahar. Time in is something for you to take a time. Absorb everything that you've learned and to think about in this case to think about habit that you can begin implementing now and or tomorrow. So focus and something you can start implementing right now, as we discussed earlier. If you want to do exercise but you are very busy, you can't really start immediately. Let's not do that. That's only focus on habit we can implement right now. So please stop the program. Take a couple of minutes and think about the habit that you can implement when you done press play again. Okay. Now we are going to take action and you will see in my program There is always time in There's action. This time you are going to take a pen piece of paper, your note pads, computer, rather do it by hand and write down. I like these two habits that you are going to change and or introduce in your life. You know, help. Self help gurus always knew that writing it down, it just makes it happen. They just didn't know why. Recently, it only like a month ago or so the new research came out. That basically proves that once we write things down, there is a special circuit that gets activated in our brain. And now we know why it is so important. Toe right things out. So please do the action. Stop the tape. Write this down and let's complete this exercise. 20. Establish Multiple Habits - How One Habit Can Trigger Another: He's really great tool that can help you introduce new habits. So let's assume that you have one habit already or that you're going to establish a new habits. So, for example, I started doing the exercise five billion, and I was doing that for a while. Five AM I would get up and I would do the exercise. Then I was thinking, What if I introduce a habit that I can do immediately after dude after I do the exercise? So 5 a.m. I go and do the exercise usually do for about 20 minutes and then 5 20 I do mind meditation. I did that for a while and then I said, What if I introduce yet another one and then after meditation? Now I do breathing exercises, so military reputation do breeding. So now look at this in one shot, if you will. I introduced three habits. I entered youth exercise, meditation and braving exercise. So three habits at the same time, they connected to each other so that I don't forget either one of them. And believe it. I'm not lately. This is actually just brain you that happened to me. I wanted also to do sit ups because I wanted to work on my stomach to kind of get it down a little bit, you know, lost a lot of weight, but I wanted that to be a little no flat talk to a friend of mine who said, You know, sit ups are really good Now I was thinking, When am I going to introduce this? So here's what I did something really cool. I now introduce sit ups as the first thing, so I know I do exercise five million, right? So go downstairs to the basement to do my exercise and they full I go to treadmill on my or on my bike to do exercise. Now I do sit ups. Vehicle five minutes. Are you sit ups? I can't forget. I'm already downstairs. I do my sit ups and then I followed primo teens. So now I have four things that I do. Every morning I must sit ups, follow my exercise to my meditation and do my breeding do this one by one. I do not suggest that you know all of the sudden, try four teams at the same time. Do one try for while do the 2nd 1 If you already heavily team that you follow. So let's say you do exercise three times a week. Introduce one more habit right before. All right. After whatever it is that you want to do right before, Maybe you're exercise or do it right after exercise. So you don't forget. So now you connecting two or more habits together, they will help you become even more successful. Happier and improve your Welby. This will help you tinkered. Use multiple habits that are connected together. That you do around the same time. The same environment, right? So? So you don't forget anyone of them. Have fun. 21. Teach to Learn: I know you've heard this before that the best way to learn something is to teach someone else. Now we don't want to keep the knowledge for ourselves. We don't want to keep these secrets. We want to spread the world. We want to spread their happiness. So let's do this. First. Let's identify someone you can teach. Who would be that person? Your friend, your family member, your colleague. Someone you can sit down and teach. The next thing is share and show them what you have learned, Phil. Free to show some of the videos and the sheriff everything that you've learned so far, then teach them the concept. Just the basic things. Now this doesn't need to be a training session. This could be in a discussion on phone call. In conversation, a meeting someone while you do shopping, spending two minutes with someone anywhere again. Keep that in mind, teach the concept in a conversation. This doesn't have to be a training session. And then share how this worked for you. What worked for you and how did it help you and then, if possible, offer to be an accountability partner? You know, now that the chains to succeed is much higher if you have an accountability partner, so why not offer to be an accountability partner for others so that we increase the chance off off them, succeeding as well? So have fun. Have fun to teach, to learn and make sure that not only that we picked up this knowledge and improve our happiness and change our habits, but let's make sure we help some other people because we know when we help other people that makes us happy as well. And let's make this our new habit. So let's teach to learn, help other people and therefore help ourselves happy teach to learn habit. 22. Accountability Partner: this exercise is called the Accountability Partner. You may remember from seven secrets that one of the secrets is accountability partner and or your support group. So what you going to do now is in a moment, please take a piece of paper. Make sure you have a time for yourself. Get the pen ready and let's look at the four. So think of a habit that you want to introduce in your life. Happy that you want to change, change or introduce so it could be new habit or the happy that you want to replace and think about accountability partner. Who can help you? Who can be your accountability partner to assure that you will establish this habit. So in this case, I had the four habits you can pick as many as you can again think of small wins so that you don't try to change every habit in your life because it's not going to work. So let's pick one or two habits. Write it down. Remember importance of writing it down and your new circuits in your brain getting activated. So ready down piece of paper. What's the heavy that you want to implement on the left and the right, right down your accountability partner. But the name 23. 30 Days Habit Challenge: Okay. Congratulations on completing introduction toe habits and happiness program. I know you've done a lot of work. You started working on your habits. You started working on the changes in your life. They will truly, truly make you even more successful in any areas of the life that you choose to do so. But please keep in mind. Although you completed the program, the work is not done. I'm going to throw down a challenge toe every one of you starting today to take the 30 days habits challenge what is 30 days heavy challenge. I know you working on your habits. I know you implementing all the secrets. I know you make an announcement. This is all good. But now we have to work on the habit that you that you're working on for at least 30 days in a row, 30 days in a row, meaning that if and only if you decided to work on this habit seven days a week, then it's a 30 days in a row. If you decided to work five days a week, it is again 30 days. But it's a five days in a row, meaning that if you skip one day off your scheduled habit. You are about to start from the beginning and to give an example. If you worked on bashing your feet, not with non dominant hand, as we discussed toe increase your willpower. And if you did 10 days and skipped 503 that doesn't really count is 13 days when you make you know anything that the break that you had this five days, you will have to start from the beginning again. It needs to be in a row if it's every day, such as brushing your teeth with non dominant hand. Needs to be Terry days in a row. If it is five days a week needs to be five days a week. So again, let's take this 30 days headed Challenge. Please, please, please, just post. Let me know how you're doing, and I am here to help you toe help you achieve this goal off 30 days. Heavy challenge. Have fun, get better habits, improve your life, become even more successful. And congratulations again. I look forward to seeing my new programs