How To Create Your Own Personal Growth Plan | Sarah | Skillshare

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How To Create Your Own Personal Growth Plan

teacher avatar Sarah, Certified Yoga Teacher & Makeup Artist

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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

9 Lessons (57m)
    • 1. Introduction

    • 2. Why Do You Want Change?

    • 3. Wheel of Life Exercise

    • 4. Start Stop & Continue Exercise

    • 5. Goals VS Systems (Why You Should Focus on Creating Habits)

    • 6. How to Set Good Habits

    • 7. How to Keep Up with Your Habits (Tools and Apps)

    • 8. Final Thoughts

    • 9. Class Project

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About This Class

Hi everyone, I hope you’re doing well! 

In this class, I will be sharing with you some journalling and brain dumping exercises to help you develop your own personal growth plan as well as some notes about habits and systems (learnt from James Clear’s Atomic Habits Book and other videos that I've watched).

In this class, we will discuss: 

1. Intrinsic motivation (Why do you want change?) 

2. Current me VS Future Me Exercise (How do you envision yourself in the future?)

3. Wheel of Life Exercise (How do you feel about the various aspects of your life?)

4. Start, Stop, Continue (What habits should you start, stop and continue?) 

5. Goals VS Systems (Why you should focus on the process aka habits and the destination)

6. How to Create Good Habits that You can Follow Through (Habit-Feedback Loop)

7. How To Keep Up With Your Habits (Apps and Tools I Use to Help the Process)

8. Final Thoughts 

9. Class Project

I hope this class helped you in some way! 

If you enjoyed this class and would like to learn more, feel free to watch my other classes on skillshare: 

Meet Your Teacher

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Certified Yoga Teacher & Makeup Artist


Hello, I'm Sarah! I am a certified yoga teacher, freelance makeup artist and a self growth enthusiast. I am so glad to be able to learn more and share all my passions with you here!

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1. Introduction: everybody Welcome to another clause. So today's all about how to create your own personal girl In this class, I'm going to be sharing sudden exercises with you to kind of help you reflect on certain aspects of your life as well as steps on how you plan to move forward. So I've done these exercises myself recently because of, you know, the lock down and just a constant changing world which prompted need to really think about , you know, my current state of life and how I plan to. So I hope these exercises will help you to. I will guide you through all the various exercises and kind of explain a little bit of theory here in there in this class. So I hope you enjoy and let's go straight into the class. 2. Why Do You Want Change?: fistic. Is that change To take out a piece of paper? Bet or you can Donald the work she did in the class project section. And you're going to figure out why do you want change in the first place? So many of us. Sometimes we get really excited when it comes to puzzle development and self enrichment, where we start listing out things that we want to do. But you know what's going to ensure that we keep going and to follow through of all our plans. It's really out intrinsic motivation. So why are we wanting change? Why did you click on this class in the best place, right? Why did you start reading that? Watching that motivational video on YouTube That has to be something inside of us that you know, sparks our, I guess, our determination and persevering perseverance. Sorry to keep improving our lives, and the reason is going to be different for all of us. And it's subjective to each every individual. So I can't really tell you that's a right overall onset, and you just have to kind of figure out what's your reason for doing this in the first place? So focus on. Why not? What? And you can start by free writing. So if you feel stuck, you can just take a piece of people and just go crazy. And eventually you're going to dig deeper and deeper until you find your reason. That's how I actually did it. So take maybe 10 minutes, put it on a time, and then just start writing on pieces of paper until you get your branches is flowing and eventually you're going to get that. So of course we're going to focus festival on wine before we move on. To what? One way to kind of help you figure out your why could also be the current me vest, its future me exercise. Now, this is a pretty fun drawing exercise that I found by 11 daring YouTube. You know, it really is a fun way for you to kind of look at your current state of life. Does this? You know what you want to be like in the future and you basically draw yourself and then you're going to write down, you know, kind of certain what's to kind of summarize your current state and sudden was to summarise your future state And once you kind of look at the differences between the current man. If you Jimmy, hopefully that will invoke, you know, some from feeling or help you get inspiration on why you want to change, and then we move on to how change leader. But this exercise, I thought was a pretty great way for you to also get those brain justice flowing. So I'm going to show you my example. Please don't judge my drawing. But, you know, hopefully that will give you a better idea of the current me mess. Is you, Jimmy. So here you can kind of just see me drawing myself. I'm not a great artist. As you can see, a very disproportionate, you know, body parts and, um, you know, whatever. But ultimately, what does purpose is is for you to kind of just, you know, draw yourself, and but more of the idea of really that What's to kind of summarize your current state off life? So while my drawings not the best, you know, I took more effort and kind of putting down, You know, the things I'm facing currently in my life. Like for example, I'm eating a pretty unhealthy diet. I'm struggling with working out quite consistently recently. And since I recently got my Yugo certification, I'm kind of facing imposter syndrome where I feel that I'm not, you know, equipped. And I'm not good enough to teach. But at the same time, you know, I'm enjoying my job, and I'm triangle of new recipes and baking. I successfully actually managed to big set of Brett recently, and I was really, really happy. And with the lock down, you know, I'm spending more family time. Well, spending more time with my family, and, you know, um, are things would be like, for example, the limit lonely right now because, you know, I meant walk down, and I don't really have a lot of people to talk to. I also face body issues, you know, put poster and things like that and future me. So I kind of decided to change my hairstyle as you can kind of see here. Um, but you know more of Ah, what I'm trying to achieve in this drawing is more of a lean, kind of like stronger physique. That's my goal. We've all the strength training that I'm trying obviously trying to get my proportions, right, You know, But, um, So while the drawing may not be the most important, but think about you know what? You want to summarize your future, me or your future life to be And you can kind of see me attempting to draw dog and failing badly. So I insert it one that I did and procreate with, you know, sketching using another picture. So that is something that I'm doing And I really want to have a dog, so that so I put it there, You know, I want to be strong and lean. I want to be experienced. Um, yoga teacher, which means, you know, I really went out and started teaching. I wanted to be financially disappoint that I just disappointed. Sorry. Financially independent. Um, no longer struggling food, having a healthy relationship with food. And, you know, just having really healthy relationships with my family, my friends and hopefully a significant other as well. And, you know, I eventually do want to own a business. So I was thinking of having a studio. Are being a business owner as well. Take some time now and why you want change in the first place. 3. Wheel of Life Exercise : Now that you know, you're why we're going to move on to the second exercise, which is Tony Robinson's Wheel of Life. So this wheel, it's basically gonna analyze eight aspects of your life and you're going to write them from 1 to 10. And it's a very visual way of kind of seeing, you know which aspects of your life that you feel pretty good and which expects that you feel that you can't improve on. So I'm a very visual person, and after doing this exercise, it really helped me to kind of at a glance C which aspects of life you know, that I feel that I can work. And it's a great starting point for developing, you know, steps to move forward. So they're going to dive straight into the exercise. The next exercise we're going to move on to is the wheel of life. Now this is a concept buying 20 Robbins, and it's basically as you can see here, a wheel live eight categories, and then what you're going to do is you're gonna analyze each category and you're going to number them 1 to 10 so one being its not the best and as a lot of improvements you can make and 10 being It's absolutely, you know, fantastic. And you're really, really happy with that. So this is a great way to really analyze kind of like the important aspects of your life. And I thought that, you know, just taking some time to really sit down and just think about all these, um, aspects. And sometimes we don't even think about it. All right, But if you actually sit down and think about it, you actually realize you know what you really, really enjoy and what you feel that has been bugging you and what you can actually improve on those. So I'm going to show you my, um, exercise that I've done quite a long time ago. To be honest, I didn't expect anyone to read it, but I would just show you. So this is on my notebook. Um, I think this kind remember quite a while back, but it really, really helped me. So you can kind of see, just from a glance of my wheel, right? You can actually see that the significant other or romance is lacking the most. It's probably it like, um, I think it's a four or three, which is really, really bad, followed by. It looks like it's health, as was Correa. So that way you can really just analyze and see what sections you can really focus on if you really want to grow and improve your life. Um, physical member environment for me was the best when I did this exercise. So maybe I can even show you what I wrote on the side. So what I wrote on the side is basically what I really liked about it. And if I put across it's something that can improve on which I'll show you later that for my physical environment, for example, they're all hearts, which means it's good things. So I actually repainted my room recently, so I wrote that down. Um and you know, just redid my whole room, organized it, so I felt really calm and really peaceful in my own space. That's why physical environment is so high on my wheel and my neighbor neighborhood is really, really peaceful. I live beside of forest, even though I'm in Ah city, right? So it's a good escape from the hustle and bustle of city life, which I really, really like. So that's why my physical environment is like the highest in my wheel. And then I can show you an example off, maybe my health section, the wonder it's not so good. So you can kind of see, I was just brain dumping, so it's not really organized in any way. But the heart shapes are basically good, and that crosses a bad so my and good ones would be. For example, I actually didn't reduce meat before. Um, the lock down began. So in January I took pot or I participated in Visionary. I think that's how you pronounce it. Where I tried my best reduce my, um, meat and animal products and I I think I did pretty well, and I also meal prepped a lot. So meal prep help me to save a lot of money and reduced my intake. So you know, you your portions are just a lot more controlled, and that helped me control my weight quite a bit. It's well, I was practicing yoga consistently. I was doing about half an hour to 1.5 hours every morning, and I would start it running and doing tutti. They Strat. Now, this is a really old school exercise by Jillian Michaels. I believe this was even before her big loser days, but it was from DVD, and I had it in my laptop. I've been doing this for years, but it really, really helps me to lose weight. So I started doing that again, and I started drinking tea instead of coffee in the morning. So this means that I only get one cup of coffee in the afternoon so it cuts down on my caffeine intake, which, you know, is also a great thing for me. So you can be really small things like that. It doesn't have to be really huge things that, you know, dropping tree sizes down or anything. Um, enough. Cause, remember, health is not just about physical like looks, but also like your internal. So for me, the bat ones I feel is that I haven't really been eating my vitamins, and, um, I fell sick. Quite not recently, but, um, a while back. And then after that, I just haven't been exercising. I ain't been snacking a lot. And just no more meal prepping. So when it was locked down, um, we rely too heavily on delivery services, so it's just a lot of fast food and things like that. So I just didn't feel optimal, you know. And health, I think, is very important category because your body is kind of like your medium or your tool to experience life and to experience the world. If you're not antique top shape, what's gonna happen is, you know, your experience of life is kind of impacted, if you know what I mean. Right? So I thought that, you know, just analyzing my health and trying to figure out what I can do to make myself feel better and off course look better. You know, that would be great. So that's my analysis of health. And then, of course, you can do other ones. So, like, um, let's see, maybe we can talk about spiritual and personal growth, so I have only one good point, which is I read a lot about self growth, and I tried different methods to improve my life. But at the same time, I realized that even though I'm reading a lot of books, I can't really remember a lot of my lessons lunch, so I need to figure out a way to kind of organize all my notes from all the books that I've read and actually apply it to my life. And yes, I like the discipline to follow through some of my plans. So, like, for example, the book that resonated with me was to 5 a.m. club by Robin Sharma. I loved it when I read it, and I will so inspired I'll be like, I'm gonna wake up early the next day. Right? Um and it's been about a year since I read a book. While I am trying to wake up earlier. I just don't really, you know, have the discipline to do that. So I'm working on it, and I procrastinate quite a bit in taking action, so I know that as well. So once I write that down, I kind of am honest with myself, And I figure you know what I can actually work on. How can I maybe overcome my procrastination? All you know, how can I make my habits work for me? That doesn't require discipline, but it just becomes natural. You know, I can brainstorm things like back. I'm going to just give you some maybe questions think about as you do your analysis of these eight categories and, you know, really take some time to think about it, because personally, this real really helped me a lot. And we rarely actually, you know, half the time to just think about all these where I especially when life gets back to normal, everything starts becoming fast pays. But now we actually have the time to do that. So I thought sitting down and really just think about it. Okay. So the very 1st 1 of course, is health. Um, health, internal and as well as you know, you external physique think about, you know, how do you feel about your body right now? How do you feel about your health right now? How do you feel about the food that you have been in taking? Do you feel any guilt, or do you feel full of energy? Um, And how is your body treating you? Have you been experiencing any aches or you know, any pains recently? Um, and is there anything you can do about it? So, for example, for me, I get a lot of backache when it comes to, um my posture Actually, I think my posh is the main reason why Backaches. So now I've actually been doing certain exercises to strengthen my posterior chain, which is like the back part of my body, hopefully to improve my posture and in time, the back. It should also be reduced. So those are some questions you can think about when it comes to health, You can also think about, you know, exercises. Ah, that certain things that you always wanted to like to do any workouts you wanted to do to get to, you know, the strength level, or the the shape or the weight that you would like. Now, even though, you know, we read a lot about how wait isn't the most important. But sometimes having a goal would be useful as well. So I mean, it's all personal, right? No one's going to see your wheel off life. It's more for you to see so you can think about that as you fill in this category. The next one, we have money. So money again is also a very important tool. Because in our capitalist society, in our modern society, money is essential for purchasing things that can improve our standard of living. So think about, for example, your expenses. How are your expenses? Like, um, are they within the controls? Are they within budgets? Think about your savings. Do you have enough money or what? We call like an emergency fund, Which means if something bad were to happen, Do you have enough money to sustain yourself for a few months while you that's a find another job and think about your investments and insurance? So, for example, investments. Have you been investing enough? Because eventually, when we get old, we do want to have certain amount of money to help us survive. Because as we get older, probably, you know, um, we won't be working. I mean, I don't know how life will be like in 40 or 30 years time for me when I retire. But, you know, having a set amount kind of gives you that financial cushioned that you need and about insurance is the same thing. You kind of want a piece of mine. If anything were to happen to you, do you have sufficient insurance to kind of protect you against it? So that's from money, and then I'll just go down to the left. So environment, like I said, is your physical environment. And you can also think about your social environments. For example, your house. How do you feel when you enter your house? How do you feel when you enter your room? Does it make you feel good? Or is this something about your house that has been bugging you? Maybe it as a room in your house. It's, you know, kind of like our little junk drawer is right where we just true everything in the and even though we don't really see it, we know at the back of our mind that, you know, in meets organization, and that takes our mental capacity. So think about you know your house. If you live with, you know, other people think about just your room. How does that make you feel? Because this is kind of where you're going to be for most of your time? I hope so. It's really important that you feel good and common. Your space and social environment can be things like, you know, your book plays. How does you know that make you feel so that is something to think about as well personal growth can be, for example, learning reading. Um, anything along those lines. So, for example, you're watching my class and skill share. So a skill. She has a great platform right where we can lend friend um, skills. So I took a class. I think you're in Excel. I also took classes in productivity. I did one in photography and I didn't want full adobe Photoshopped. So those are great ways, and it's well, technically free. If you do the two months trial right or even just the monthly subscriptions really affordable these air really great ways to lend new skills without having to, you know, pay expensive, hefty sum of money. And reading will also be really great. You know, there are many self help books out there self enrichment books or even block posts or anything that you know, podcasts and all that that can help you just, um, kind of I don't know. How would I say it like it just helps you think about life and opens your mind and helps you grow as a person. So that's personal growth. One of my favorite things to analyse. And then we have hobbies and fun. Now this is so important because, especially in society today, everyone is kind of hustling and being really busy. Something's hobbies and fun take like the back seat. But think about, you know, how much time do you spend in your hobbies? What are your hobbies? Do you have any hobbies? And, you know, if you had all the time in a wall, which hobbies would you choose? Right. So sometimes I like to ask myself, this question is, if I had all the time in the world, what would I do? And, um, what will I do for fun? Sometimes, you know, we always think about, like, site hustling. Like, how can I earn more money? How can I have passive income, you know? And how can I get more productive so that I can have more time to make more money and things like that? So maybe a helpful question you can ask yourself will be If I had $100 million in the bank right now, what would I do on a daily basis? What would I do just for fun? Because fun. Sometimes, you know, we forget about it, but it's one of the, you know the aspects of life, right? We have to enjoy it. So, for example, I love baking. I like drawing. I like singing, you know. So things like that, I think about your hobbies and fun. How would you rate it? And then, of course, we have all Korea. So, Korea, I think it's pretty obvious. How do you feel in your job? Um, you know, do you feel satisfaction? Do you feel like you're making a meaningful change or, you know, is it paying you well? Do you feel that you deserve more? Are you learning? And your drop things like that? Friends and family your relationships. So think about your relationships with your family first. How do you feel? Is your You know anything that you could improve when it comes to your family? So, for example, me and my mom, we don't have a really good relationship. So sometimes I think about how I can improve it by maybe being a little bit more polite, maybe trying to see things from her point of view. And, of course, we have friends relationships, right? So how do we treat our friends? Do we enjoy spending time with the friends that we've selected, you know, And, um, one we are for you to think about. It is this is quote that I've always read in many articles, which is you are kind of like combination of all the five friends that you hang out with a lot. So your friends play a very important role in your development, your growth and kind of like you as a person. So thinking about that as well as thinking about you know, other, any friends that you really you miss. And you wanted to connect with them again, right? So that is building up your relationship. And last one, we have romance. So your significant other How's the relationship between you and a significant other? How do you feel about it? Is there anything you you feel that you can do to improve the relationship Or if you're not in a relationship, you know, maybe thinking about your ideal, um significant other would also be very helpful. So those are just some guiding questions for your wheel of life. Take some time really, to just sit down and analyze it. I promise you, it's not gonna be a waste of time. So after you've kind of figure out the numbers for each section. It would be great if you can also think about the good and the bat. So remember my example here I did hearts and I did crosses. You can do it in any way that you want. Maybe, like, plus signs and minus signs. Whatever way works for you, but kind of after analyzing the score, think about why you gave the score. So, for example, why did I give my health before? And then you just dropped it down, because then it will bring us to our next example. Oh, sorry. Knicks exercise of start, stop and continue. When does an analysis is going to be really, really useful? Okay, so take some time to do it, and we'll move on to the next exercise once you're done. 4. Start Stop & Continue Exercise: Now that we've got a wheel of life and kind of like our scores for different aspects, we're going to move, wanted to start, stop and continue. So here what we're going to do is we're going to look at one aspect. So, for example, in health. And then we're going to think about what do we want to start doing? What do we want to stop doing? So what bad habits. You know, that we really want to just end. And as was, what? Should we just continue doing things that are good for us? And we would like to continue. For example, Let's let me give you an example here, and I'm going to use the category off health. So you saw my wheel just now, and I'm going to share a few certain habits or kind of actions that I can do to hopefully push the score up high when I do the exercise. Another time when it comes to health. Um, you saw that I actually stopped eating vitamins, so I want to start doing that again. So I'm going to right? Is down. So eating vitamins. That's the 1st 1 The next thing is you know, I've been kind of off track with my workout. So what I'm going to do is I'm going to start following my own workout plan. Now. What does it mean by my my workout plan? It just means that, you know, I'm going to create one that works for myself. Oops. So I know my body the best. And I think that, you know, a good mixture of strength and yoga, and a bit of running would be perfect for me. So I'm going to create that from myself instead of trying to follow, um, some plans that maybe be a bit, um that maybe a bit too advanced or you know too much for me. The other thing that I want to start is actually start cooking healthier food again. I recently read, Tim Ferriss is for our body, and he introduced a slow carb diet when he mentioned, you know, try to avoid while technically in that diet, you're not supposed to have any white carbohydrates like bread and rice and being a Chinese , that is very difficult. But what I'm going to try is I'm going to try to reduce my intake off white bread and white rise and potatoes and all that. And, you know, maybe try new recipes with, like, lentils and beans. So that's mine. Goal. I'm going to try starting that. And I think this is good for me. For now. Full start. I'm going to move on to the next one, which is going to be continued. Now that we're done of start, I'm going to move on to what I would like to stop doing. So this is basically what was bad and what didn't what make me feel not great, you know? And that's why my score for health is just for the first thing I would like to stop. Definitely would be snacking past 10. PM So I'm going to write it down. Stop snacking past 10. This is because I got a bit pretty early. Um, for me at least I go to bed about 11. 30 and I don't think I should be eating 1.5 hours before I go to bed. So stop stacking. I can say this. Probably stop snacking. Yes. Um, the other thing is, I want to stop over. Well, I used to drink a lot of coffee and basically I'm in taking a lot of liquid calories, so the next thing I would like to stop is stopped drinking too much coffee. So my goal would be one cup a day, and that's it. And one more thing that I would like to actually stop, even though I know that it's going to hurt me because I enjoy watching shows while I eat. It's actually stopped watching shows while I eat. And the reasons because when I was what when I'm watching, like TV on Netflix when I'm eating, um, I realized I don't first of all pay attention to what I'm putting in my mouth, and I don't think I'm chewing enough. I think I'm basically just putting my spoons like the food in. And then I can't remember what happens next because I'm so preoccupied with the show, and this probably means that I'm not chewing enough, and I'm not satisfied because, you know, I didn't actually appreciate the whole process of me eating my food, so I'm going to start doing that now. So I'm going to stop watching shows. I'm currently rewatching modern family, and I've loved I've been loving it, but this is something I need to stop, then we'll move on to continue. So these are the activities that I've being pretty proud of doing and would like to continue so the very 1st 1 is drinking green tea in the morning. This really helps to reduce my caffeine intake. So that's what I'm going to do it drinking green tea. So this also helps me with limiting my cup of coffee to just one a day, So I'm going to do that in the afternoon. I am also going to continue my 30 day shred because to be honest, I really love it. It's really no frills and it's quite simple. It's a 20 minute workout involving strength and cardio and a bit of abs, and I really, you know, it's something that I've been doing for years and I really liked it. While there are many other YouTube videos out there, I just don't feel like they're the same. So I'm going to keep doing my 30 days threat. I'm also going to keep running probably two days a week and I also want to make sure that I continue of my yoga practices, so maybe I should put that on to start, So let's go back here. Uhm, I'm going to start my morning, you go practices again because I really fell off the bandwagon when I did that. And this is pretty much how you do to start stuff and continues. So you brainstorm. Think about what you want to start what you want to stop doing and what you want to continue doing. This way, when we move onto talking about habits formacion for each category, you know exactly what other habits or what other things you should do. This is what the exercises about what activities would you like to start doing? What would you like to stop doing and what you would like to continue so fine a blank piece of paper or I actually prepared this for you in the work shed a condemn it off the class project. So, um, here you can kind of see that. You know, I gave you two category and I gave you certain sections for you to jot down some ideas. Hopefully, that's enough space. But of course, if you feel this is too constrictive, you know you can go ahead and just use a blank piece of paper like I did, um, like that and just really brainstorm. So this is really a brain dumping, um, part as well. Now, of course, there are certain things that you just throw it on the end. And of course, you can refine it, so you can, you know, cancel things out later and all that. But really, just let yourself be free and just write down anything that comes to your mind. Whether it's achievable for you at dis stage or not, Don't worry. Just write it down and will solely look away to our goals. So think about these three things when it comes to each category of your wheel of life. So any of these in case the thing about for all these eight categories, what would you like to start stopping? Continue. And then we'll move on to the next exercise. 5. Goals VS Systems (Why You Should Focus on Creating Habits): So far, we've finished the wine. So your intrinsic motivation for change. We talked about the wheel of life and a different aspects of in which, you know, you analyze what's great and what's not so great and you also know have done destroyed stuff and continue exercise. But you figured out what actions you would like to start stuff and continue. We're gonna now move on to how we actually plan to get to, you know, improving those aspects. And the main thing we're going to focus on would be systems. The wet systems comes from James Clears Atomic Habits book, which I thought is a great weight to basically achieve our goals. And I'm going to share with you based on his book What I've learned the Difference with Goals and Systems. So in his book, he didn't mention that you know, gold so grateful setting directions, but ultimately systems of the processes that brings you that and, you know, he talked a little bit about you know why, instead of focusing on setting goals, we should actually Fergus on systems what we do on a daily basis to achieve. So he mentioned four reasons why you know goals may not be the best, and I'm going to share them with you now. So the very 1st 1 was that, you know, he mentioned that goals at odds with long term progress because it's basically focusing a lot on Momenta re change. So that's 0.1, and to actually. So when you achieve a goal, right, do you realize after that, you kind of a little bit lost is to what you're going to do next. It's kind of like running a marathon, and then once you past the finish line, you like you're dead. But, you know, we haven't really thought about what's going to happen after and when it comes to goals, sometimes when you achieve the goal, you may think like oh yeah, I've done it. And then that could also result in you falling behind once again. So this happens, especially when it comes to weight loss for me personally, and I find that instead of, you know, just trying to hit a specific weight, I should focus more of what I do for my health on a daily basis. You know, eventually that what the weight will probably settle by. So instead of focusing on your output. Focus on your in what you do. He also mentioned that, you know, goals kind of delay. You'll happen in a sense, that, you know, we think that we're going to be happy once we achieve the goal. And this means they've been putting off happiness with putting off, you know, just enjoying the moment. Instead, we're just so focusing on working and hustling until we get to the gold point. And then next thing you know, like what's going to happen now? So it's always more about the process, the journey rather than you know that and go on the destination. And the last one he talked about really kind of resonated with me. And that was, you know, winners and loses. Both have the same goal and what really defense two groups would be, how you actually plan to do you know how your plan to get to your goal? Manifestly So what steps do you take and you know what habits to be put in place. So after reading that section off the book, it really makes sense that you know what you do on a daily basis is going to be the foundation of how you going to reach your goals or Richard your dream state off life and how you're gonna keep it and keep moving forward. So that's why the next part of the course will focus more on a little bit about have information and how you can set good habits for yourself to kind of improve those aspects of life that you identified in a wheel of life. Exercise on what you want to improve on, so let's go straight to the next. 6. How to Set Good Habits: let's talk a little bit about the heavy feet button. Now that we know the habits that we would like to start, we are going to talk about how we gonna set these habits up so that we can actually follow through with them in. James Clears Atomic Habits Book He talked about this framework off the Q craving response in reward, and we're going to talk about the Q fists. So this is the queue where, basically, it's kind of what draws your attention to start doing the habit. Now to make sure that your habit is going to work out and you're going to follow through, you need to make sure that your cube it's obvious. Meaning it should be, You know, in a place that you can see it very obviously, and it should be at a time that you are actually able to do it to make sure that a Q. It's obvious there are two things you can think about, which is basically when are you going to do it as was? Where are you going to do it? So the location off, um, you completing the habit would be very, very important as well So let me share of you an example. Remember how I said I wanted to start taking my vitamins again? Um, in my case, I can say that I'm going to take my vitamins in the kitchen before I eat my breakfast every morning. So I have aware, and I have a wet. And to make it even more obvious, I'm going to put my vitamins right beside my water pitcher where I usually have to pour a cup of water before I do anything. So if I put my vitamins right beside the water pitcher, it's kind of like a reminder for me to see Okay, Yes, vitamins. And then I can, you know, take the vitamins and drink a cup of water before I actually eat my breakfast. Another way is you can also have its stack, which means that you can kind of put the new habit that you want to do along with the old habit. So, for me, for example, I like I said, I drink a cup of water before I eat my breakfast every morning. So drinking a cup of quarter is a habit that I have already and I'm going to stick my eating vitamins habit on top of that. So that's why if I put my vitamins beside the picture, I'm stacking them together. So the moment I'm going to reach for the picture to drink my cup of water, I'm going to see my vitamins, and I'm going to take them. So this is the cue. The next thing we have is craving craving. It's basically kind of like your internal motivation behind the habit to ensure that you follow through, Try to make sure that you're craving is as attractive as it can be. According to James Clear in his book, Um Habits Feedback Loop, which is basically the cycle you see here is dopamine driven. Any time that we anticipate something we usually will follow through the habit. So according to him, usually those strong habits that you have in your life has. It releases a lot of dopamine. That's why you usually follow through of it, and it's usually the anticipation off. You know what you're going to get versus the fulfillment of the habit that creates, you know, action. So you want to kind of think about what is going to be so attractive if you complete dissection. Um, I can give you an example when it comes to that. See my running habit, I guess. Which is every time I go for a run. I like to go between 6 to 7 p.m. And the reasons, because this sign will start to set where I'm from and the sky would just be absolutely beautiful. So even if, let's say that day, I don't feel like running. I don't feel strong and powerful, and I don't feel like, you know, I'm going to be fast. It's OK. I'll still put my running shoes on because I know that when I'm on my run or walk, you know, I will see the sunset. And I don't know about you guys, but the sunset makes me feel. It just makes me feel really warm inside. And I really enjoy seeing the sunset, and that is my initiated for putting my running shoes on and getting outside. It's not really to run itself to be honest. I'm not there yet where the running gives me a lot off joy. But you know the environment and just kind of looking at the sky as I walk or run is actually what I'm doing the whole activity for, and that's what gets me into action. So think about your craving. Think about, um, you know what you're kind of going to get after that and that usually, if it's more exciting, if it's more attractive, the chances of you falling through of your habit would be a lot higher. Third, part of the habit feedback loop is actually your response. So basically your action to ensure that you follow through, you want to make sure it's as easy as possible. And in James Clear um, and his book again. He talked about the two minute rule, so basically your action should take less in two minutes. To start, you want to make sure that your responses as easy as possible. So it is not a love inner sure for you to overcome. For example, when it comes to me for running, I make sure that my running shoes that easily accessible and I will quickly put them on in less than a minute or so. And that is the activity or the kind of like the kick start to my habit of going for a jog off or run because if you think about it. If you were running shoes, it doesn't make sense for you to take it off again and go back into bit. You know what I mean? It's usually that small, little happy, that small little action that you can take to ensure that you follow through of your actions. So for me, it's putting my running shoes in a very easily accessible location, even with the socks, because remember, if I have to go and find my socks, I probably will take a little bit more time to think of all the excuses on why I shouldn't go running in the first place. So I'll put my socks right beside my shoes. And you know, there's really no excuse for me to not put my shoes on right? So I'll just sit down, put my shoes on, and before I know it, I'm already out of the door and going to going for a run. Another example you can think about would be, um, is choreographed. Fa Um, I can't remember any my things like Taylor twat. I hope I'm pronouncing it right, but basically she goes to the gym every morning at about 6 a.m. I believe, and she said that her habit is actually just putting on her workout clothes and calling a cab. It's not really the activity in the gym that matters, but small. The action of hailing a cab that starts the whole habit off working out to begin. And that is really a simple activity, right? You just need to hail a cab. You don't have to think about all the weights you have to live, how much you have to run on a treadmill. It's really kind of like the small little thing that you can do to push yourself into action. And that's the response. The last step is your reward. You want to make sure your reward is extremely satisfying this way. You can definitely feel like doing the action again because you know you're going to get a very satisfactory reward, and you know you want to make sure that do we want that you plan for yourself would be immediate. So in the book he mentioned about how what is immediately rewarded is repeated because, especially in society today, when a lot of things get delayed gratification, so, for example, you invest now and you're only going to see your money grow over the next few years or, you know you work out now and it's not like you immediately get your dream strength and physique the next day. Right? So a lot of rewards on delayed. But to ensure that you know you follow through a habit and that you continue doing it, you should try to ensure that you have some form off immediate, satisfying reward in place. Back to the running example. So I run twice a week while more job twice a week, and I know that that's not going to bring me immediate results off. Let's say you know, Ah Lena body all you know, weight loss or even improve cardiovascular function. It's going to take a while and this delayed gratification. Can you no cause me to create a lot of procrastination and excuses to not go for a run? But if I include an immediate, satisfying reward, um, at the end, that could help me implement a habit a lot more often. So, for example, um, it can be things like after a run, you can, you know, take a nice little soak in your buff tub. Or, you know, you can treat yourself to like a little bit of dark chocolate or anything that you can you can do, Um, right after your run that gives you that satisfaction. So this is to head the habit feedback loop. You can kind of see the full things that you kind of have to think about when it comes to setting a habit. But usually, once you set this foreign, you really think it through. It's going to have a higher chance of you following through of it. And even if you don't just try again, right, because actually habits is really more about trial and error. There's no good habit for everyone, while, of course, there are certain ones. But you know, it's there's no hard and fast rule when it comes to what habits you should do and what habits you shouldn't. And it's really all up to kind of like your personal preference. So think about what you want to set. Think about how you're going to make the Q obvious, the craving attractive, the response easy and the reward satisfying so that you keep doing the habit, and hopefully that will get you to your goals. 7. How to Keep Up with Your Habits (Tools and Apps): just to recap, we went through that habits that you want to start stuffing continue. And we also talk a little bit about goals, Mrs Systems. And you know what happens is so important, Right? So we went to the feedback loop s well, figuring out, you know, the cute craving, the reward started response in everyone and how you can really make that habit really concrete and how you can increase your chances of falling through with it. But I want to talk about two more things to kind of ensure that, you know, we get our habits done because, remember, habits make up your systems and your systems, other processes to get you to where you want to be. And the two things I want to talk about would be the environment that you're in as well as such an app. So you can use to kind of remind yourself and to keep you going. So the first thing about the Enver my would be cause you know, the room that you're in the house that you're in doesn't help you sustain your habits, your goals, and you know it doesn't remind you to do the habits that you want to do so going back to my running example. Remember I told you that, You know, if I would to go running, I will make sure that my running shoes and my socks are right beside each other in a very accessible place. So that would be you on my doorstep beside the footstool that we used to kind of sit down and put our shoes on. So I don't have to think about, you know, getting myself getting my shoes, walking to the footstool, sit down and then get out. Because the foster I can get all of that done right to make it quick and easy for me, the higher chance of me doing my habit or the other one about eating my vitamins, just putting my vitamins, you know, in the kitchen. This, like the water pitcher, which I always used to fill a cup of water before I eat my breakfast. Because if I put my vitamins in my room, which I used to dio I never took my vitamins and you know, just the place the environment set to that probably put reminders if you want to even use post it notes and paste it on. You know, your walls, your mirrors just to kind of remind you off. You know the habits all your dream state that you want to be, because if you don't remember it, you're going to do it. And if you're not gonna do it, you're not gonna get that right. So that's one thing, and the second thing I want to talk about would be the accent I'm using. So for me, the two main apse and I used to kind of help me track and shed You'll, you know, all the time that I want to improve the various aspects of my life and to ensure that keep up with my habits are to do it and gold calendars. I'm going to show that on my hat to you that now, now I'm going to show you the two tools that I use quite often to plan and showed you my day as well as keep keep track of all the habits and you know, the things that I actually have to do And the very 1st 1 on the left, as you can see here, is called to do ist and the right is Google calendar, but I'm going to show you to do ist feds now to do it's is really it's really handy for me because first of all, X like a to do list, right? So I can put in. For example, if you look at my two day, I have a to do, you know, section here where I write down things that I have to do. And then you also have, like, an upcoming view where you can kind of just take a look at, you know, the when you need to do for the week. And I also like, set goals in my to do ists. And this way I can track my goals as well, because I can't access this app on my phone and my laptop at the same time. So I have it anywhere I go, and the next thing is, you can also have labels. So if you take a look on my left, I have five labels hustle personal and fund learned relationships and, um, my works. So if you take a look for England by my June goals, you can also categorise your goals into different categories like that. All you can just click on it straight, and it can kind of show you. You know, the goals that you set here, which I thought was really useful because he also helped me helps me to see if I'm working on the different aspects of my life. One thing I also really like is that I can track my habits or it can act as a reminder for my habits. So if you take a look here, I have here habits. So I have to habits currently that I put in here and it excited reminder also have this, which helps me to remember things as well. But for example, I want to put a face mask going at every Sunday, 9 p.m. So this Abbott's gonna remind me to do that. And, um, for me for work to check this messaging app for my students every day at 1 p.m. So this one really helps me or even my weekly and monthly shady. Also, for example, things like spring my plant, fertilize a watering my plans charging my earphones, my portable charger paying my credit card bill Very useful thing to add and two feet Oh, I spelt my Salado starters name wrongly, about two feet. Fergus, my Soto starter. So you know, these are some things that the APP helps me true kind of reminds me to do. So it's kind of like brain dumping it in there and not having to think about it until I'm supposed to do it when my app reminds me too. So this is how I used the app now off course for when it comes to like today. For example, I didn't really use my labels with this one, cause it's very basic. I'm spending the whole day filming the video today, so I didn't have a lot of things to dio, Um I mean, besides, to video, So that's why it's so so you know, it really is useful and just writing things down on what you're supposed to do. And you can even categorize it based on you know, what we've analyzed just now on the different aspects of your life that you want to work on . So this is defense at that. I like to use, and the 2nd 1 is actually Google calendar. So you can kind of see school calendar is very customizable, so I'm going to show you how I do that. And that is by using different calendars. So if you take a look here on my left, you can actually see, um, my different calendars here. So, for example, if I click events, then I have, you know, certain events, any take note off, then I can click reminders which are rail use. Now I have this one themes of the days. So I learned is actually from a skill share clause where you know you have to kind of set a theme from the day itself instead off switching tasks all the time. So, for example, you can see Tuesday is my chores day. I do all my trials on Tuesday Thursdays, when I think about skill share and film it and edited. And Friday is my other hustles, like my my website, my Etsy store and so Warren. And Saturday is today for me to review the week and to mark oh, my work. And then I also have you know, things like, you know, my classes that I have to teach and then the yoga classes that I teach as well. So you can kind of really just organize everything based on two different calendars and then, you know, if you want to just see something specific, like, for example, I just want to see the classes I have to teach. It's all here. So I really like using Google calendar for that as well. And they both play a hand in hand to do is in Google calendar. That's why I love them both. And I also will use a notebook. So I'm going to show you that on my good notes. So I have this now. This is mine, June kind of my bullet journal. So I used to do bullet journals on my notebooks until I bought my iPad and, you know, this is it. So I have my calendar at a friend, and I kind of showed up my day like that. So I'm trying to set for this month. You can kind of just see how I plan things out a little bit here, my different categories. And, um, I also talked about you know what I want to spend time on, right? So I've analyzed it, and I try to put it into my into my plan here, and, you know, just having a few overviews and my habit Trekker, as you can see here. So a great way to track their habits is using a bullet general or any notebook or anything . But you know, as long as you do a habit, try to cancel it out. So you can kind of see you know how well or not so well you're doing with each habit. Like, for example, look at my vitamins. Oh, my goodness, I haven't done it yet, OK, but you know slowly will get there, and that's it. So that's how I usually track my to do's my shed deal my habits and things like that. To ensure that we actually managed to do all the habits to improve the various aspects of the life off our lines that, you know, we've identified in the wheel of life. You need to make sure that you should your date. That is one reason why you know, Google calendars and the to do list really, really helped me, um, and also have it Tracking like I showed you is a great way for you to kind of see you know which have it's your kind of lacking behind. So, for example, my vitamin have. It is actually really lacking behind. I'm not proud toe that. But, you know, once I track it, I won't conscious of it, and the chances of me actually doing it would be a lot higher. So that's why I decided to share you those kind of like tools that I used you can off cause Do it any other way you want, but as long as you know you plan it, make sure you have some form of reminder and you shuttle it into your date because if it's not shed deal, you usually won't do it. I know because if you're busy, you're hustling all around, you know, doing things all day. If you don't have a small reminder in your calendar in your to do list while you bullet general, whatever the habit sometimes can get lost, so shovel it in and keep to it. That's the best way to ensure that you follow through 8. Final Thoughts: Here's some final thoughts to end of the class. So when we actually stopped moving to its own goals right of all the habits and systems and a shed dealing that we've done, it's inevitable that we sometimes get bored and we lose motivation. And that's normal. So no matter how you know your idol and a peasant, you always be like, Wow, that person so successful I don't know how she what he does it. And you know, you need to understand that no matter who they are, everyone will experience, you know, bottom and doubt and the big difference actually between them and where we are currently. It's actually, you know, the fact that they show up and they still keep going, and, you know, that is something that I think is extremely important. So I know, especially based on my personal experience, when I do have it for quite a while, I get bored and I start looking for novelty. I'll start changing things. I was that, you know, creating new habits. And, you know, eventually I don't get anywhere because I didn't even, you know, keep on the same track to where I want to be in the first place. I just kept kind of I got bored, and then I tried to do something else, and then I kind of went straight and then, you know, I came back and it's been a struggle. I'm not gonna lie. I'm also struggling, especially when it comes to, let's say, weight loss, you know, and just getting stronger and eating healthier. I'm always falling off the track and then coming back again, and it's normal. So you know, it's fine if you feel that if you don't see results, if you just keep doing something and you get bored, the greatest advices just keep going. So actually, I saw this graph where you know, when you keep doing your habits, you won't see results until, like, you know, depending on the habit, of course, but you won't see results for quite a long time, and then eventually kind of passes that value of disappointment so called because he did stand and then you know, once he has that you start to see results. And so it just really goals on the idea that you just have to keep going and success is not really a finish line you can't cross, right? So according to James Keown, it's not something that you know. We get reach and then we're done because life, you know, it's a continuous process. So systems for us to continuously refine it's a process that will never end. But you know slowly in time will get better and better, and we'll start improving the systems until eventually, you know, it works for us, and then once it works for us, our personal preferences and a life situation will change, and we'll just refine it over and over again. So that's why personal development and, you know you are self growth. It's a journey that you will never stop doing. And that's the beauty of it. Because, you know, in you think that you're there. Then what's the whole point anyway? Right, because remember, we are here on this beautiful world to experience what they're what is out there and what there is. And you know how to make ourselves better and the whole idea better condition based on, you know, our current limiting believes as well as our current situation. So what I perceive as you know, a better me in five this time it's not going to be the same as better me in 10 or 20 years . So just keep that in mind. Just keep putting one foot in front of the other. Just keep doing your habits and keeps that in your goal, you know? And eventually we're going to look back and realize that. Hey, you know, I can't believe I was like that before, not saying that, You know, this is bad, but, you know, you constantly want to keep moving forward. So I hope this class kind of helped you in some way. And I hope you enjoy the exercises. And, you know, hopefully my explanation works and you understand, you know, a little bit more about habits based on you know, my learnings from the book. And thank you so much for joining me. So I wish you all the bets and I'll see you in another class. 9. Class Project: just a little note on the class project. So all these exercises that I mentioned can be downloaded in the class projects list, So I've kind of collected all of it into, like, a little guidebook or what she did. You might, And you can just fill it in off course if you want to do it are fools Get paper, you know, blank paper you can as well. And what I would really appreciate is maybe if you could share some of, you know, the exercise in the class projects. So I would like to see if you don't mind your real off life you're currently this future me or, you know, you start stopping, continue. Those would be great. And, you know, we can even bounce off ideas from each other and just see how we can make some of our habits a little bit more exciting by looking at others sometimes. So that's all for a class project. And thank you again for watching