How to Change Habits: 7 Easy Steps to Master Habit Building, Positive Psychology & Changing Routines | Miles Toole | Skillshare

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How to Change Habits: 7 Easy Steps to Master Habit Building, Positive Psychology & Changing Routines

teacher avatar Miles Toole, Personal Productivity Teacher

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Taught by industry leaders & working professionals
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Watch this class and thousands more

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

Lessons in This Class

9 Lessons (1h 13m)
    • 1. Introduction - How to Change Habits

    • 2. Chapter 1: Step 1 - Develop Your Growth Mindset

    • 3. Chapter 2: Step 2 - Stop Self-Sabotage

    • 4. Chapter 3: Step 3 - Create and Set SMART Goals

    • 5. Chapter 4: Step 4 - Eliminate Your Procrastination Addiction

    • 6. Chapter 5: Step 5 - Apply Positive Psychology Techniques for Incredible Confidence

    • 7. Chapter 6: Step 6 - Create Your Perfect Routine with Habit Stacking

    • 8. Chapter 7: Step 7 - Track Your Progress

    • 9. Conclusion - How to Change Habits

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About This Class

Are you carrying out the right kind of habits you need to succeed in life? If you aren't, what can you do to change that?

The power of small actions repeated daily overtime can have a tremendous impact on our lives. The only problem is, we often underestimate that power and as such, have trouble sticking to or changing our habits for the better.

"How to Change Habits" is not your average guide that is filled with vague steps on how to get things done. It walks you through a detailed, 7 step approach to effectively implement change in your routine and better yet, get these habits to stick long-term. Changing your habits does not have to be a struggle, not when you know the right techniques required to get the job done.

If physical strength can be built no matter what your body shape or size, so too can your mental strength. It's about the determination, discipline, and perseverance aspect more so than the decision to adopt a new habit. If you can commit to what you set out to do no matter how hard it is for you, you can do anything that you set your mind to.

‚󏬆How to develop the growth mindset in 7 easy steps.
‚󏬆How to stop sabotaging yourself.
‚󏬆How to create and set SMART goals.
‚󏬆How to eliminate your procrastination addiction.
‚󏬆How to develop the positive psychology and change your mindset.
‚󏬆How to create your perfect routine with habit-stacking.
‚󏬆How to track your progress to ensure lasting success.

Every day is an opportunity for a fresh start and a chance to develop the positive psychology, habit-building, and productive routines you need to ultimately cultivate that successful mindset you've always wanted. If you don't learn to change your habits and break away from the ones that are holding you back, you're always going to find it difficult to achieve success!

Meet Your Teacher

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Miles Toole

Personal Productivity Teacher


Miles Toole is the teacher of the "Personal Productivity" course series. He was formerly a literary agent with Curtis Black Ltd. and writes a popular blog on Personal Productivity. Toole turned to teaching several years ago to fulfil his life dream of educating students on the topic of Personal Productivity. He lives in New York City.

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1. Introduction - How to Change Habits: Introduction. Welcome to how to change habits. Did you know that the reason you wake up in the morning with clean teeth and minty fresh breath was because a man named clade C Hopkins convinced people roughly a 100 years ago to brush their teeth. Shouldn't it be a daily routine? Back then, brushing teeth wasn't the norm and not everyone was open to the idea, believe it or not, Hopkins was having trouble selling his brand of toothpaste. But in the end, he was able to convince half the American public to adopt this new habit, repeat this habit every single day and pay money for his toothpaste. It's a habit that we all carry on to this very day and pass it down to our children, who then pass it on to their children. Thanks to Hopkins, our oral care today has improved significantly compared to that of people who lived several 100 years ago. That's the power of what changing habits, especially adopting positive new habits, can do to change your life. Everyone's God habits. You can probably name a few of your own right now. Some good and some less than ideal ones that you would maybe like to change for the better. You don't consciously think of these behaviors, but because you've done them so often, they're now become a habit. Habits are what we do automatically and subconsciously. Like walking, clubbing, or high-fiving someone when we're celebrating. Habits can lead to tremendous transformation in our lives. Just look at what Hopkins accomplished by instilling this new habit into our minds. As humans, we are creatures of habit. We find it so hard to move out of our comfort zone because we're used to things being done a certain way. It's a way we feel comfortable with because it's familiar. That's what a habit feels like. If you want to change your life, you need to change your habits. Fortunately, once you understand the way habits work after you're done with this guide, changing them and sticking to them is going to be a lot easier. 2. Chapter 1: Step 1 - Develop Your Growth Mindset: Chapter one, step one, and develop your growth mindset. That you know that growth mindset as a major principle of personal success. Stanford professor and author Carol Dweck. There are two types of mindsets that we are capable of. A growth mindset and a fixed mindset. Fixed mindset individuals believe that their personal traits cannot be changed and therefore make very little to no progress at all in their lives. These individuals will find it very difficult to develop the positive psychology needed to cultivate a successful mindset. Because they believed that the talent and intelligence are traits you get from birth, making them fixed traits. They allow these beliefs to define their success or failure, and this mindset stops them from working on developing the talents they have. Since they believe these qualities are fixed from birth, you either have them or you don't. They would rather document their talents and capabilities instead of doing any real work to improve fixed mindset people hold the core belief that talent alone will lead to success. People with the growth mindset, on the other hand, believed that learning an intelligence can be developed with time and experience. They know that the effort they put in has a part to play in the successes they achieve in life. They believed that their basic abilities can be strengthened and developed through hard work and dedication. This notion forms the core of their belief system to the growth mindset group. Talent and brains are the only beginning. Individuals with this mindset are the ones who go on to achieve monumental success in life. The ones that we look up to and aspire to be. The ones who are successes in the industries that they command. More importantly, they are the ones who did not let procrastination stand in their way or hold them back. This is the one thing that sets them apart. And it was having the right mindset. That's all. It's OK for them to set themselves apart. They're willing to invest the time and hard work needed to achieve the level of success they were aiming for. Which makes it so much easier for these individuals to build productive routines and habits that will have a positive impact on their lives. Effective strategies to develop the growth mindset. If you want to achieve your full potential. Developing a growth mindset is the first habit building step to take in that direction. Cultivating the right successful mindset is not something that starts tomorrow, next week or sometime in the future when the right opportunity may be presenting itself. Now, it's something that starts today. A mindset is essentially the belief that you have about yourself and what qualities you possess. This could be your intelligence, your personality, your strengths and your talents. The difference in backgrounds, life experience, belief, and situations all contribute to the kind of mindset that you have right now. Think about your own mindset for a minute. What is your say about you right now? What do you want your mindset to be moving forward? You need to constantly challenge the way you look at your life to steer it in the right direction, you need to cultivate a growth mindset and strive to make personal development. The core of your focus. Here are some of the most effective strategies you need to make this happen. Perceived challenges as opportunities, because that's what they are. We're faced with important decisions every day. Should we accept the new job? Should we commit to a new relationship? Should we move? Should we take up this new opportunity? Some challenges are a big part of how you develop as a person. The more challenges you're faced with, the more opportunities you have to learn about what your strengths are and what makes you tick. To develop that growth mindset, push yourself, challenge yourself, and always strive to learn something new. You never know when a new skill or a piece of information might come in handy. Learning over seeking approval. The growth mindset is going to require a shift in this priority. Learning is now going to come first over seeking approval from others. When you are more concerned with seeking approval from others, your deprived yourself of opportunities to develop to your fullest potential. And the thing is, not everyone is going to agree with what you do. But if it works for you and you're confident it's the right step to take, then the only approval you need this from yourself. Stop worrying so much about what other people think and instead, shift your focus to better yourself for your own benefit. Accepting constructive criticism. While it's never pleasant to be criticized, think of criticism as a teachable moment when someone points out your weakness instead of becoming defensive, use this as a signal that this is an area you should be working on to become better. Often, constructive criticism is not a personal attack on you. It's the way that you choose to perceive it. Think of a criticism as a way to learn and grow. After all, that's what a growth mindset is all about. Learn well, rather than learn fast. Learning is not a process that can be rushed. You must be willing to make mistakes and experienced challenges, no matter how daunting they may seem. Mistakes do not mean that you're a failure. The only way you can fail at something is if you don't try at all, you're not a failure. If you need to work on improving something. That's what every successful person has had to do their way to the top. Thomas Edison could not have said it better when he said, I did not fail. I simply found a 1000 ways not to make a light bulb. After all, if Edison had let it stop him, we wouldn't be benefiting from his incredible accomplishments today. Focus on the process, the result, the journey is part of reaching your final destination. People who have a growth mindset have a willingness to learn. And learning happens when they focus on the process, not the end result. When you enjoy the learning process, you're able to make the most out of each experience. It is important to have goals. But one of the key traits of developing a successful mindset is learning valuable, important life-changing lessons along the way. Learning from the mistakes of others. Don't compare yourself to other people, but observe what they do and learn from the mistakes that they have made. Keep those lessons in mind for a future when you find yourself in similar situations, when you observe the mistakes of others. Imagine that it was you in this situation. Ask yourself how you would apply these lessons to your life. What would you do differently to change the outcome? Cultivating determination and grit. Cultivators, strong passion and perseverance for long-term goals. So much so that nothing will stand in your way or deter you from achieving them. No matter how many times you get knocked down, one of the greatest strengths of an individual with a growth mindset is the ability to keep going no matter how many times they're not down along the way. No matter how many times they have had to face adversity, they still stand up again and keep putting one foot in front of the other. Build a sense of purpose. One habit building necessity as you work towards that growth mindset is to cultivate a sense of purpose. Look at the long-term goals and have a larger sense of purpose. A growth mindset requires looking at the big picture. And one question that you consistently need to ask yourself on a regular basis is, what am I working for? That's part of a major life goal. The answer is Nothing. Then you need to re-evaluate your priorities. Every milestone comes with a new goal. For each milestone you achieve, Take a moment to celebrate, and then set a new goal for yourself. Success is a process that never stops and growth mindset individuals are always setting new goals for themselves to stay motivated and both their personal and professional projects. There will always be another goal to reach. Another way you can improve. Another opportunity to tackle. Be patient. Success does not happen overnight. You need to allow yourself time to succeed. No matter how long that time may take. Nothing that's worth doing will ever come quickly or easily. You must be realistic about the time it takes to achieve success to avoid getting disappointed when the results don't seem to happen as quickly as you'd hoped. Part of developing the growth mindset is patience. Knowing that if you want something bad enough, you must be prepared to work hard at it. Possibly for a long time. Your patients will eventually pay off. As long as you keep working at it and never give up. 3. Chapter 2: Step 2 - Stop Self-Sabotage: Chapter two, step two stops self-sabotage. Happiness is something we can all choose to feel more of. Unfortunately, a lot of people have this bad habit of self sabotaging and limiting themselves when things feel like they're getting too hard because they're afraid. It's human nature to fear what we don't know and what's unfamiliar. The fear of the unknown can be a very powerful thing. It kills the ability to create that positive psychology you need for success because the fear of failure is going to stop you from even trying. What is self-sabotage? When you hurt yourself or hold yourself back from reaching your full potential. That is self-sabotage. We're all guilty of self-sabotage and sometimes we do it without even realizing it. Other times you might realize that you're doing it, but still do it anyway. For example, you know that you're emotionally eating and it's not good for you yet. You still do it anyway because the craving is there and you don't know how to distract yourself or squash it. Why do we still do it? Why do we continue to self-sabotage when we know it's only bringing about negative consequences in our lives. Well, one of the reasons we continue to do this is comfort. Humans love comfort. We love to do what we're comfortable with. And this is why we find it so hard to venture outside our comfort zone. We love familiarity and were resistant to change because it makes us uncomfortable. We don't like it when something is too risky or uncertain. If given the choice, we would all prefer to stay in our comfort zones. And self-sabotage is what happens when you are approaching the edge of that comfort zone or when you've passed that comfort zone line, there's a mental or subconscious part of you that tells you to backtrack or give up when something becomes too hard, you're mind starts to convince you that the struggle is not worth it. And you start doing things that don't allow you to overcome the challenges you face. Self-sabotage. Not only is self-sabotage about your comfort zone, it always has a lot to do with your confidence in the way you perceive yourself and your self-worth. You won't allow yourself to feel happy if you believe that you don't deserve it. Which is a form of self-sabotage to the same thing goes for success and reaching goals. You might believe that you have a desire to succeed in a certain path, but subconsciously in the back of your mind, you don't believe that you have what it takes to make it happen. Successful people do not doubt themselves. This belief is how they made it all the way to the top. However, if they question themselves and allowed doubt to creep in, I don't know if I can do this. There is no way they would have been able to make it as far as they did. If you don't believe that you deserve it, you're always going to self-sabotage even when you think you're not doing it. It'll come in the form of procrastination, excuses. Going through and emotional roller coaster of ups and downs that make you feel like you wanna give up. Not fully committing to what it is. You do not focus on a 100% on giving your best effort. There's a lot of ways that self-sabotage could play out. Overcoming self-sabotage for good. Most of the time, what is standing behind you and your goal is a mental block. Without the right habit building techniques, it can be hard to cultivate that successful mindset that'll keep you strong enough to weather any storm that comes. Now that you know what self-sabotage is, the next question is, what can you do to stop it? What can you do to release the mental blocks that are holding you back? And how do you stop being your own worst enemy as you try to pursue your goals? By following these new habit building steps to build that positive psychology, you need to stay on track. Recognized that it's happening. Identify the ways that you've self-sabotage In the past. Identify when you're feeling resistant. When you've pushed a little outside your comfort zone. What lies outside your comfort zone may feel weird, but you need to remember that with challenge comes change. Positive change cannot take place if you choose to stay where you are and never move. As uncomfortable as changed might be, it's important to consistently remind yourself that change can be a good thing if you let it. Pushing beyond your comfort zone is like a muscle you worked during exercise. It's hard at first, but the more you do it, the easier it starts to become. Work on your self-worth. Part of your new positive psychology needs to be a new belief, a belief that you deserve all that you desire. Believe that you have what it takes to make your dreams come true. Building on and improving yourself work is going to be a part of yourself improvement journey. Without the confidence and belief in your own self-worth, you'll always find it challenging to value yourself, love yourself, or even name any positive traits that you may have. Low self-esteem and low self-worth can be one of the biggest hindrances in your life. And the most debilitating reason will be holding you back from achieving everything that you want. If you do not do something about it, you need to believe that you're worthy. Otherwise, no matter how hard you work, you're always going to find some obstacle or other block. Avoid negative self-talk. Avoid anything remotely negative. In general, negativity is like an undesirable anger that's designed to do nothing but weigh you down. Do not give into it. And whenever you catch yourself in a negative thought, stop immediately because you're only going to make yourself feel worse. Make an active effort to turn your thoughts around and do something positive. That's going to require some practice. But it can be done. Positive affirmations are one way of overcoming this negative self-talk hurdle. Affirmations can do remarkable feats when it comes to shifting a person's perception and mindset. The most successful prominent individuals in this world are constantly talking about positive affirmations. Again, do wonders to change your life. Take motivational speakers, for example, check negative self-talk to the curb and instead, work on building something powerful, like you're successful mindset. To change that habit, you need to begin emulating what the successful people do. And affirmations are a great place to start. Learning to manage your fears. Feel the fear, but learn to push through it. Be afraid, but do it anyway. Procrastination is a form of fear. You procrastinate because you're afraid of failure. That's why you start self sabotaging in the form of procrastination and resistance. With each difficult decision that you make to face your fears, your becoming a stronger version of yourself. Even if you don't realize it just yet, you need to learn to manage your fears, be aware of them, understand why you have them, and then learn to take action anyway. Reduced the procrastination and just take action. Resist temptation. Temptation is nothing more than a distraction. And other form of procrastination. Resisting temptation is going to take a lot of willpower to do. And if you don't have the discipline to back it up, you'll always find yourself experiencing setbacks instead of moving forward. It may be hard, but you need to find ways to actively avoid and resist temptation. Never allow yourself to be drawn into the desire to procrastinate. Think long term, and about the big picture. And remember that immediate gratification will serve no purpose. Imagine a scenario with two people and in Sally and may give into the temptation to binge-watch and entire season on Netflix during the weekend, while Sally will resist the urge and choose to do something more productive instead. This doesn't mean that Sallie doesn't have the Temptations. It just means that she actively chooses to do something more productive instead. And that's how she avoided indirect self-sabotage. Keep pushing forward. To keep pushing forward, and never give up is one of the best things you can do. In this case, the most persistent people are the ones more likely to achieve success because they have the discipline and drive to never give up and always keep moving forward. This is because they're engaged in habits that work for them and may have diligently train themselves to have the discipline to stick to these habits. With successful people, giving up is not even an option. And working hard is something that's second nature. And they don't even question AT anymore. They just get right down to work. Instead of focusing on how hard the challenge is, they focus on putting one foot in front of the other and to keep moving forward. The self sabotaging thought will come creeping into your mind, enticing you to give up each time you struggle. But you need to train your mind to be stronger than that pushback against it by doing the hard thing and keep pushing forward. No matter what you feel like or what your mind is telling you to do, keep pushing forward. 4. Chapter 3: Step 3 - Create and Set SMART Goals: Chapter three, step three, Create and set smart goals. Whether it's personal or professional, struggling to achieve your goals is something we can all relate to. Most of the time, our struggle is not from a lack of desire or effort, maybe, but from all the way down at the goal structure, yes. The way that you structure your goals makes a difference. If you find yourself struggling to see your goals all the way through, it might be time to start looking at it from a smart perspective. What are smart goals? Smart is an acronym that is going to add structure and help to evaluate the way you set your goals. Smart Goals stands for specific, measurable, achievable, relevant, and time-bound. The smart framework is what you would rely on when deciding on your goals. Using smart goals is a great way to get motivated to start planning all this steps which you need to take it turn from merely a goal into a reality. Let's say that the goal of your business was to achieve a 50% growth in revenue and your business, which stems from orders placed through your website. Now let's apply this smart framework to that goal. The goal is to increase online revenue by 50%, achieve a 50% growth stemming from your website. To do this by implementing ads which are more dynamic and driven, making dynamic Add Content part of your overall marketing strategy. And to get this done by the end of your fourth quarter. This step-by-step detail involved in how you track and measure your success every step of the way with each goal that you said, ask yourself if it falls within this smart quadrant, is your goal specific enough? Is it attainable according to your timeline, which you said? Is it relevant to the overall result? Is it time-bound? Can it be measurable? Think of the smart framework as the foundation on which all your goals are going to be built. House and away. Without a firm foundation, our house will not stand for long. It'll serve its purpose for a while, but eventually it starts to fall apart because the foundation is no longer strong enough to support it. A goal needs to be smart because it helps you set each goal is clearly and definitively possible. It provides you with a concrete way of measuring your success. Showing you if you've progressed forward or not at all how to set smart goals that work. If you want to succeed in life, you need to get into the habit of setting goals. Without them, you're going to lack direction and focus. Goals provide you with a benchmark for your success and to accomplish your objective, your goal setting needs to be set up the right way from the beginning. Simply saying, I wish I could be more successful is not going to cut it. You need to set goals because it helps you get rid of all the excuses that you've been holding back all this time. It gives you a sense of purpose, something to do with your life. If it reminds you that you're really good and produces a result that you can be proud of. It gives your life meaning and a sense of fulfillment. A goal changes your life because it makes all of that happen, turns all of that longing you have within you into a reality. But a goal without a plan is nothing more than wishful thinking. Where the smart goals come in and take charge before you begin your goal setting process, it is important to realize that not all objectives are created equal. It is important not to compare your goals with someone else's because you're not going to have the same objections or the same vision. You're a goal needs to be uniquely your own and based on realistic timelines that work for you and your schedule. Here are some steps you need to ensure reach goal that is a smart one moving forward. Be definitive. This should be the main objective before you set out to create each goal. Every goal needs to be clear and well-defined. If you don't know what you want right from the start, you're not gonna have much luck down the road trying to carry out your goals anyway. You can only get to where you want to be by defining precisely how you're going to get there. Create an action plan. This action plan should be aligned with your goals. If your goal, for example, is to lose ten pounds within the next six months, then an example of the corresponding action plan would include reviews your current exercise and eating habits. Preparing a new healthy routine for yourself, creating an exercise routine that works and a plan to cut down on unhealthy foods to help you reach that goal. Your action plan does not have to be comprehensive. To begin with. It's just going to get you started. As you go along, you can add more steps and more actions as ideas begin flowing into your mind. The action plan is there to be revised when necessary. Avoid setting impossible deadlines. Far too many people fall into the trap of setting impossible deadlines. Were guilty of wanting to see the results fast, the sooner the better. But if the deadlines are not realistic, the only thing you're going to create for yourself as a lot of frustration and disappointment. You may feel driven by the goal for awhile. But as soon as you see the reality of the deadline coming to fruition, slipping out of your hands. You'll eventually give up when it seems impossible. While there's nothing wrong with shooting for the stars, make sure the steps you take toward those stars give you enough time to implement and carry out each step successfully. Plotting your steps map. Now that you've got your ideas and goals and place, the next piece of the puzzle is where you begin mapping out the steps needed to take a closer look at your goals. How to get from point a to point B. What needs to happen for you to move forward? What action using smart goals do you need? Using the smart goal structure, how will you actually see much clearer the picture of what needs to happen? Your steps need to be as clear as your goals are. Down to the very last detail. You need to be consistent and you need to be persistent. When it feels like you've lost your way. Go back to your goals and reassess the map of your steps. Assess where you went wrong and what you need to do to fix it. That's why you need to write each step down in detail. Avoid setting too many goals at once. Another common issue that prevents most people from accomplishing their goals is having too many goals at the same time. While it's great that you want to accomplish a lot, there's only so much time and energy we can expand on working on goals. Focus on one or two goals at a time. And only once those are done, move on to the newer goals. Work through each goal one step at a time, and eventually you'll achieve everything that you set out to do. When you set goals, you need to ensure that they are relevant to your overall life plan. If the goal you set is not going to benefit or better your life in any significant way. You might need to re-evaluate if the goal is worth the time and effort you plan to invest in it. Making deadlines. For the time-bound aspect of smart goals, it's important that every goal, no matter how small the goal may be, has a deadline. A deadline creates a sense of urgency that when combined with the rest of the Smart structure, makes you more likely to achieve that goal. Without a deadline. You're giving yourself permission to have all the time in the world to achieve that goal, which is not a very productive move. Sometimes we need that extra push to light a fire under us and get us moving in the right direction without slacking. Make a commitment. Once you set a goal, that final step of the process is to be committed to seeing it through. Don't have a plan a and plan B. Make this your goal and you're only plan and nothing else. Having a plan B is subconsciously giving yourself permission to fail. When you set a goal, make a commitment to yourself that you're going to see it through to the end and giving up or failing. It's not going to be an option. Think of your goal as a contract. Contracts are binding and so should your commitment to your goal, every action that you take, even if it's a small one, should bring you one step closer to your goal. Every day brings you a little bit further. So never allow yourself to get discouraged by the setbacks you encounter. Taking smaller steps to avoid burnout too. 5. Chapter 4: Step 4 - Eliminate Your Procrastination Addiction: Chapter four, step four, eliminate your procrastination addiction. Leonardo da Vinci took 16 years before he finished the infamous Mona Lisa painting. Over the course of his life, da Vinci only finished a handful of projects. Arthur Margaret Atwood is open about the fact that she spends her mornings procrastinating. Clearly, procrastination is a problem that plagues even the most successful people. All of us are affected by the procrastination addiction to some degree. Despite the many justifications that procrastinators loved to make to support their habit, like working well under pressure. Procrastination is still a habit that needs to be changed if you want to create more productive routines and build the successful mindset you've always wanted. Why do we procrastinate? There's no justification good enough to ignore the fact that procrastination is one of the most damaging habits. So why exactly do we continue to do it? If we look at most forms of procrastination closely, we'll realize that it's a choice for instant gratification over future rewards or suffering. Therefore, you choose to linger by either postponing it or doing other tasks that are less demanding or more rewarding right now. In the 19 sixties, a scientist named Walter Michel studied this phenomenon of instant gratification. He began a series of experiments that are now widely referred to as the marshmallow experiment. He was exploring the ability of children to delay gratification for a future reward. And the marshmallow experiment, a group of preschoolers was given two plates with varying quantities of marshmallows or other snacks, a small snack and the larger snack, when the experimental left the room, they could ring the bell immediately, thus ending the experiment and eat the smaller snack. Or they could wait 15 minutes and receive the larger reward. It was an experiment to see how these children did when given a choice of instant gratification or larger future reward. What is interesting about this experiment is that a follow-up experiment was also done on some of the participants when they reached middle age. Those children who were better at delaying gratification for a future reward had achieved higher test scores, reported greater self-esteem, and were even in better general health than those who tempted by instant gratification. One theory that attempts to define why we procrastinate is called the temporal motivation theory, created by Dr. peer steel and explained in his book, The Procrastination Equation. This theory attempts to explain procrastination in terms of a formula that aims to solve our tasks utility or the general motivation to get something done. The higher the utility or motivation, the less likely someone is going to procrastinate on that task. The elements of that equation are expectancy or the belief that you can complete the task. The value or the reward, impulsiveness, or the likelihood that you're going to be distracted. And delay, which is how long you will need to wait to get that reward. Instant gratification or pleasure seeking is at the root of procrastination. Procrastination is your own worst enemy. The laying and procrastinating is a hindrance that stops you from achieving your goals. The more you delay, the more excuses you're bound to come up with. To overcome procrastination, the motivation factor needs to be high enough to be worthwhile. We tend to be more resistant to starting a task when we know that it is difficult. Overcoming your procrastination habit. As you work on more positive habit building and productive routines, overcoming the procrastination habit is going to lead you one step closer to success. These steps are going to help you overcome the tendency to procrastinate in the moment. Which is to say when you notice yourself procrastinating and putting things off, you'll be able to stop the habit in its tracks. Then in there. Let's get right down to it. Forgive yourself. This may seem like an unusual first step, but like forgiving yourself for a past mistakes. Forgiving yourself for a past tendency to procrastinate. When you forgive yourself for past mistakes, you're opening your mind to learning from those mistakes, making you less likely to repeat them in the future. The same thing happens with procrastination. Researcher Timothy fecal examined the role of guilt and procrastination. And what he discovered in his research surveying a 119 college students was that students who forgave themselves were less likely to procrastinate on future exams. Before you move on to the rest of the steps, it's important to forgive yourself for your procrastination habit. We all make mistakes. And the important thing is that we learn from them, helping us build that positive psychology, we need to make better choices in the future. Removing temptation. Quite literally. Before you settle down on any task, look around you and make a note of what the distractions are. Be honest about your assessment, because the only way to stay focused and not procrastinate is to remove all sources of temptation. Yes, this includes your mobile device. If the temptation is not there, you're less likely to give into it. If your environment is the cause of your distraction, find somewhere else to work. Whatever the source is, you just remove it and stay focused. Hold yourself accountable, and make it your responsibility to ensure there's nothing around to temp your focus away from work. Create your perfect environment. You know yourself better than anyone, and you know exactly what can distract you easily from work. With that in mind in an effort to keep procrastination at bay, it may be time to fashion yourself that perfect environment or a perfect workstation. Create a comfortable workspace for yourself that's free from distractions of any kind. So you won't be tempted while you can't integrate. If you're setting up a workstation at home, find an area where you feel the most comfortable and relaxed and a place where you could mind spending a couple of hours getting some work done. At work, your options may be limited, but work with what you got to make your space as distraction free as possible. Redefine your success. Redefine your success to fit your present circumstance. For example, if you've put things off to the last men and on a project to the point it has become unrealistic to finish by the original due date, you're likely to fail even if you've worked all night. When you realize this, your motivation to get it done is only going to diminish even more. What you can do instead, take a new approach and define what success looks like from this point forward. For example, if the original deadline is no longer a possibility, you might need to consider setting a new deadline. This will allow you a greater chance of success from where you are right now. And when you see success as possible, you will refine that internal motivation to get it done as soon as possible and feel accomplished. Time limit work routine. It's not easy for some people to sit down for hours in front of their laptop typing away and focusing on their work. Procrastination happens because we'd become easily distracted from the task we're supposed to be doing. And when that happens, we lose track of time. To overcome this, put yourself on a timer each time you need to get something done. It can be for 30 minutes, an hour, or an hour and a half. It's up to you. But for that portion of time, put away all distractions and tell yourself you're going to do nothing but concentrate on work. When your time is up, then allow yourself a break, walk-around, check the phone, anything you need to recharge for a moment before getting back to work. Do the hard stuff first. Getting the most unpleasant bits of tasks out of the way first will make the rest of your process a lot more bearable when you think about it. The hardest tasks are the ones we always feel like procrastinating on the most. At the start of the day is when we have the most energy and fuel. So start your day with the hardest jobs first. If you found yourself prone to procrastinating the harder tasks in the past and leaving them to the very last minute. Try switching things around and starting with the hard stuff first. When you're done with the hard task, move on to the smaller, more doable tasks until the end of your workday. When you get the hard stuff out of the way, you will find that you feel much happier, lighter, and things seem more manageable somehow for the rest of the day. Cultivate empowering beliefs. Replace your old limiting beliefs with beliefs that are going to empower you moving forward. Get rid of those old thought patterns that lead you to procrastinate in the past and replace those with dots that will surge you forward on the path to success. If you believed you weren't capable of becoming a successful person, you wouldn't be here today. And going through this and learning how to become an even better version of yourself, you need to do the same thing with all your limiting thoughts. Turn them around and believe that you're capable of doing it. 6. Chapter 5: Step 5 - Apply Positive Psychology Techniques for Incredible Confidence: Chapter five, step five, apply positive psychology techniques for incredible confidence. Confidence. Is it a quality that you're born with? Some people are divided on the answer to that one. When you look at people who just walk into a room and own it, it's easy to think they're born with that quality because they seem so naturally effortless added. They appear innately confident. And that makes you wonder if they were born with it, especially when it feels like you're not on that level. Confidence is however, a skill that you can build. It's a quality that you can cultivate, do a deliberate action and changes to your mindset. That's one of the beauties of being human. We are capable of incredible change when we put our minds to it. The person you are today is not the same person you were yesterday, or week ago or a month ago. The version of you today is not going to be the same version of you tomorrow or anytime in the future. That's because you are changed and shaped by the experiences you go through. Change is an inevitable part of life. But the way you change is entirely up to you. You can choose to change for the better, to learn from your experiences and to use them to improve. Or you can choose to let those experiences hold you back and affect your confidence. Confidence is about decreasing your internal insecurity by changing your mindset. Using positive psychology, you need to feel good about who you are before you can begin feeling good around others. French writer Alexander Dumas once said, a man who doubts himself is like a man who enlisted himself with the enemy and bears arms against himself. He ensures his failure by first becoming convinced he is going to fail. Dumas suns up how crucial confidence is in almost everything you do in life. When you're not confident, you shy away from interactions and struggled to form meaningful connections, which only contributes to isolation. Positive psychology is meant to help you start shifting the way you think about yourself and the world around you. Why confidence matters? Confidence is an emotion that is based on love and trust. Love and trust in yourself. And for yourself to be precise, you need to have this firm belief and trust in yourself. Because if you don't, you'll be easily influenced by others. True confidence comes from the ability to trust who you are. Matters. Without confidence, you will find it increasingly difficult to find lasting happiness. There's an inexplicable feeling of sadness and misery that tends to linger. Even though you can't think of a reason why you should be feeling unhappy. In some extreme cases, a lack of confidence in poor self-esteem can even lead to social anxiety, making it increasingly difficult for you to maintain healthy relationships with anyone. Confidence is your greatest asset to success. When you're confident, you become driven to go out and achieve whatever it is that you set out to do. A lack of confidence cripples you and stops you from taking risks and making big moves. Your fear becomes bigger than anything else. And this fear can get to a point where it becomes so strong that it paralyzes you, consumes you, and makes you afraid of even functioning normally in a social situation or any other aspect of life. Without confidence, you're always going to feel shy, awkward, reluctant, and not good enough. Which will make it difficult for you to leap at the change to seize an opportunity when you get the chance. What's worse is that these opportunities might have changed your life, but you were too hesitant to grab it when you have the chance because you didn't believe in yourself enough. Without confidence, you never know what you could be missing out on. Whether it is a potential chance to network for a betterment of your career, forge new friendships, and even building important connections. Building confidence with positive psychology. Building unstoppable confidence is something everyone can do no matter what your background or what you may have experienced in life thus far, the mind is a powerful thing. And if you can change your mindset, you can change your entire life. Dhamma patho, the Buddhist text, says, We are what we think and with our thoughts, we make our world. When you think you are confident, eventually you will be, you may not be quite as confident as you'd like to be just yet, but that shouldn't stop you from thinking like a confident person. Socrates stated that to find yourself, you must think for yourself. Your thoughts can tremendously improve your quality of life. And there are several readings are teachings by some of history's greatest and wisest that have submitted that notion. And the Bible, for example, King Solomon said, As a man thinks, so he shall be. Here are several positive psychology techniques you can begin implementing to start building your confidence. Be proud of your strength. A positive state of mind will always went out at the end of the day. It may require a lot more work since negativity has a stronger influence, but it does always win. Always. Our brains are naturally wired for negativity. And it takes the brain four times longer to store good things than bad. We search for flyers before we focus on strengths. And we prefer to criticize before we complement, we are instinctively drawn to negativity and we don't treat ourselves any differently. Your confidence lies in your ability to pay attention to your talents, your strengths, your achievements, and the advantages you have to offer. Commit time each day to remind yourself of the strengths and start boosting your confidence. Separate from your weaknesses. This might be a little confusing, especially when we just talked about the importance of focusing on strengths. While positive psychology demands that you do focus on what's good. The truth is, and negativity is not just going to magically disappear unless you do something about it. Even the most confident people today have to battle to keep negativity at bay. And that includes developing the ability to separate themselves from their weaknesses. Once you have built that foundation of strength to focus on, it's time to identify what your weak spots are. There'll be some qualities that you might never be able to change. And that's okay. And just accept those flaws. Nobody out there as perfect. And you shouldn't put that pressure on yourself to be flawless either. Greater strength comes from your ability to accept both your flaws and your weaknesses. And once you've identified the weak spots, you can improve on focus on ways to make them better. Visualize it. Visualize yourself as a confident person. I imagine that you are now the one who can stride into a room with confidence and ease, unphased by the strange faces because you're confident in your ability to make connections. Since we are visual creatures by nature, feeding your subconscious with images makes it more vivid than your words. Well, you're mind can imagine anything you want it to. There's no limit to what the human imagination can be. If you can imagine all the worst scenarios in the world happening to you, then you're more capable of imagining the opposite to imagination and visualization. Enhance your creative and cognitive function by encouraging you to envision new ideas and situations, which is a technique that can also be applicable in work and everyday life. Stop comparing. Comparison as a destructive habit. And it will do anything to keep your mindset from building. You are unique and you have the potential to reach your own kind of success. There's no point in comparing yourself to somebody else, because the truth is, you're never going to be that person. You are as unique as your thumbprint. No two people are alike the same way. No two sets of thumbprints will ever be alike. It's how we distinguish ourselves from the rest. To become more confident that little pernicious voice in your mind must be silenced. Your inner critic does nothing but complain. Put your down and so needs of negativity and out out of your mind, you don't need all of that in your life. It is not going to benefit you in any way, but a stop to the comparison. And you'll find that you're much happier when you do. Look confident. For the most part, we are unintentionally shallow. The first judgments we make about others and very first impressions we create are based on how they look and the way they carry themselves. We all do it. We make our first assumptions based on looks before we even speak to each other. It's just the way our brains are designed to work. When you change your body language, start to act and look confident. It changes the way you are perceived by others. More importantly, it changes the way you perceive yourself. The simple act of standing up tall with your shoulders back immediately makes you behave with a ladder more confidence by taking care of yourself, maintaining good hygiene so you always look and feel good. You are sending a message to yourself and the rest of the world that you are confident and comfortable in your own skin. 7. Chapter 6: Step 6 - Create Your Perfect Routine with Habit Stacking: Chapter six, step six, create your perfect routine with habit stacking. The forming and creation of new habits is the most challenging part of the process. We all wanna do things better, to be better, to do this more efficiently, to be more productive. Yet, as well-meaning is our intentions may be, we often struggled to bring them into fruition because new habits are hard to stick to in the beginning. Building a new habit is difficult, but building a consistent routine, well, that's even harder. If you think about it. You have a lot of behavioral patterns right now where you go through the motions without really thinking about it. When you wake up, you brush your teeth and have a shower without thinking about it. You make your morning cup of coffee and breakfast. Without thinking about it, you get ready to head out of the door and start your day without thinking about it. These routines and habits have become so common that we go through them on auto pilot. There are probably thousands of other habits that you're not paying attention to or aware of. But you can take advantage of these already formed habits to create new habits using a technique called habit stacking. What is habit snacking? It's a simple and easy concept than anyone can integrate into their lives. Habit stacking works by first identifying an existing habit and adding a new habit on top of the existing. Let's take three habits you're already doing. As an example, these three habits are turning off your laptop when you're done for the day, making a cup of coffee and taking a shower. These are all habits you do on a daily basis without being told twice or having to think about it. So these are your existing habits. Now, three new habits that you're thinking about implementing are exercising more meditation or reading more books. Habit stacking requires that you link your new habit to the existing one. Here's what introduces those new habits into your existing habit routine might look like. I will exercise for 30 minutes before I shower. Once I'm done with the shower, I will meditate for five minutes before I make my morning cup of coffee. Before I turn off my laptop. At the end of the day, I will read one chapter of my chosen e-book before I turn it off. Essentially, what you're trying to do is make an existing habit, a trigger for your new habit. You can choose to execute this and new habit either before or after your existing one, as long as it works for you. The key thing is to link a new habit to an existing one. So there's a correlation or a flow to the routine and it doesn't feel too unnatural. These slight tweaks to your routine might not seem like a big deal initially. But the point of any habit is to make it a habit in the first place. Successful people are likely to achieve more because they have the discipline and drive to keep moving forward and to never give up. They've created helpful habits and they stick to them. Building healthy, productive habits is a vital element to a changed and successful life. Why do your habits need to change or improve for the greater success? Because every decision and action you take will affect you both mentally and physically. We fail to realize how easily we can be weighed down by harmful and unproductive habits. With habit stacking, you can add as many new habits to the existing ones as you want. Once the new routines you've implemented and go ahead and add a new one. Keep adding as many as you want until you successfully created a productive routine for yourself. Why is habit stacking so effective? Because it's easy to implement. The number one rule of new habit formation is that it has to be easy. Otherwise you're going to find very little motivation to stick to it. How to create a new routine with habit stacking techniques. A routine gives you a sense of purpose. It gives you a sense of control. You decide what you wanna do, where you wanna go, what you're going to eat, who you speak to, how you get from one place to the next. How long you spend on each task. And instead of mindlessly going about your day, you're being deliberate about it. Productive routine is one of the best things you can do to improve yourself. And you don't have to go very far to see evidence of its success. It's in every single successful person out there who was making their mark in the world and leaving a legacy behind a fixed sleep and wake up time, going to bed and waking up as an existing habit. What you're trying to do now is implement a better, more effective routine by having a fixed sleep and wake up time to maximize your productivity, aimed to get seven to eight hours of sleep every night. And you can do that by going to bed at a certain time every night and waking up at the same time each morning. If you're not already doing that, ensure that your sleeping window is sufficient for what your body needs to function at its best. Positive morning mantra, as Jim Rhone, so aptly put it, either you choose to run the day or the day will run. You begin each day with a positive mantra that inspires you to get moving. This puts you in the right kind of mindset that you need to face the challenges of the day ahead with your best effort. Regular mealtimes. This may seem like an unnecessary measure, but this is why you should aim to have regular mealtimes when you can. Without a fixed mealtime, you could run the risk of skipping, starving, gorging, or bingeing when your schedule becomes too hectic and you're caught up in the workflow of the day. If it happens more than once a week, it's a problem. These practices are not productive habits because they put your body through emotional and physical highs and lows that often result in new crashing and burning out prematurely. Stack on your existing habit of eating every day to now eating a fixed time each day. Fuel your body to the healthy way with regular mealtimes, your diet should include options from the required recommended nutritional food groups to help keep the body and mind performing an optimal condition. Avoid fad or extreme diets as they almost never work. Being more mindful with your choices. A lot of the choices in that fill our day routine are done automatically without much thought going into them because we do it so often we don't even notice it anymore. Hitting the snooze button. Nonmetal alarm is done without thinking. And almost automatic reaction when you hear the familiar bus in the morning, brushing your teeth or taking a shower is not something you spend a lot of time thinking about. And instead of reacting to them, automatically, force yourself to stop and think of this is the right way to react. Is there a better way to do this? Actively deciding on what you need to do, making each choice a conscious one, rather than leaving it up to your subconscious to take the wheel, put you in the habit of learning how to keep an eye out for opportunities to improve. Grouping similar tasks. Another new easy to implement habit stacking step is to introduce in your existing routine, minimize the chaos in your daily routine. Creating a structure to follow similar tasks together, get them all done at once. For example, if you allocate 20 minutes in the morning to catch up on emails and you've got your work and your personal emails. Do them both with this 20-minute time block. So you can get the task over and done with for the rest of the day. Plan the essential routines that need to happen for the day to be considered productive. Everything else can wait, efficient, time-saving and essential to keeping your productivity levels up. The key to making the habit stacking method work is to make sure you stack your new habits on top of existing ones. The old habits are meant to act as triggers for your new behavior. If it doesn't, the attempted implementing new habits might not work as well as you'd hoped it would. It's important that you stack the new habits on top of the existing habits that you are already carrying out without any effort and without fail. Introducing new habits may feel overwhelming and strange at first. But once you do it a few times and start getting used to it, it's not as hard as you think. Start small and then slowly build on your routine from there after you get used to it. Another thing to keep in mind is to make the new habit you're trying to introduce as small as effortless as possible. So you have no excuse not to do it even if you're tired. 8. Chapter 7: Step 7 - Track Your Progress: Chapter seven, step seven, track your progress. Not only are habits notoriously difficult to build, getting them to stake is just as difficult of a challenge. This is exactly why you need to give yourself time to adapt and take things nice and slow. Don't spread yourself too thin. Don't bite off more than you can chew. And most importantly, track your habit building progress. If there is one thing we all can't deny, it is when evidence is staring us right in the face. This is why you have goals that you're accountable for and why you track your progress and your success for this very reason. To create concrete proof that you're capable of so much more than you know. And if you get rid of those limiting beliefs, the sky's the limit when it comes to your accomplishments. Each time you begin to doubt yourself, fall back on your past track record of success. And look just how much you've managed to accomplish. You now need to take that same approach with your attempts to change your habits. It's okay to work on just one habit at a time if that's the approach that works best for you. Sometimes all it takes is one habit to kickstart a whole chain of other positive habits that you build on top of each other until they create a productive routine. The trick is to get that one habit to stick first. Outer track your progress. Everyone who's ever started a new year's resolution, a new goal or a new habit will set out with the intention of sticking to that habit long-term. When you get dressed and put on your new workout clothes, ready to head out the door on day one of your new exercise habit, your mind is already jumping forward, imagining yourself at the end of six months when you've successfully lost the weight that you set out to do. The intention to do it is right there. But sticking to a new habit is harder than it looks. Some days you might be too tired to work out. Other days you might not be in the mood because you've had a bad day. Maybe you're too busy or something's come up and you can't squeeze a workout in with all the distractions and the many possible things that could happen which distract you from your workout routine. Many people eventually give up on their new exercise routine long before they reach the six month Milestone. One way to ensure that you're well intended habit, stick around until you've achieved the results you want. Tracking your habit, building progress. Having goals alone is not going to produce you with the results that you want. Your goal may be to create a new habit that you are going to stick to for the next several years. But are you accountable for that goal? Having accountability here means that you and you alone are responsible for whether that goal becomes a reality or not. Accountability means you're responsible for ensuring the success of that goal. You own that goal. And you take pride in knowing that the goal is only going to make you better, stronger, and more successful when it's done. As Peter Drucker once said, what gets measured. And it's managed by keeping a record of your progress. You motivate yourself to keep moving forward. Admittedly, habit tracking methods can sometimes be intimidating. Some habit tracking apps, for example, are designed to track your habit indefinitely. Now, some people might be okay with this, while others might be uncomfortable and find it intimidating, since they're not sure how long they want to keep the new habit going for, for just yet. Another disadvantage with habit tracking apps is that sometimes one missed target or goal throws off your entire streak, which can cause a lot of pressure and stress. While this is supposed to be motivating. And for some people it is, some might find it more stressful than anything else because missing one streak makes them feel like they've wasted all that time for nothing. And they have to start all over again from the very beginning. Having the force themselves to keep up with the streak is another kind of pressure too. And it can lead to a lot of frustration when the habit feels forced instead of something that you voluntarily wanted to start to begin with. Still, you need a measurable method of tracking your progress so you can see the changes that are taking place. The key is to find a tracking system or app that works for you. Luckily, we live in a world of options these days. And if one type system doesn't work for you, there's always something else you can try. And these are some of the options you can consider. A Baltica. For those who love taking things to the next level, you'll love her Baltica. This app lets you turn your life and your goals into a bonafide video game about Zika is basically a role-playing game with habit tracking elements built into its features. Instead of just working on yourself, you're doing that while working on building a character in the game. You get to go on quests, collect gear, meet with other characters, and a lot of other fascinating features. This app might not be for everyone though, because there are a lot of elements going on here. If you're not into the gaming scene, this may not be the best app for you. Habit of phi. This well-designed app is a combination of simplicity and an attractive layout that makes it easy to use available across several platforms, both Android and iOS users can benefit from the features of this motivating and reward habit tracking system. Habit hub. This Android exclusive app, gives users the ability to have goals for their habits, streaks, which is perfect for you if you don't know how long you intend to maintain a certain habit just yet. For example, you could set up two-week challenges or 30-day challenges instead of tracking a habit indefinitely. This app also gives you the ability to mark a habitus skip instead of failed. And you get the add notes about why'd you had to skip the habit on a certain day. Today. In iOS exclusive app. Today is an app that is perfect for those who love a statics and find the aesthetic appeal something of a motivating factor for them. Add habits, check them off your list, do multiple check-ins a day. And for each habit that you said, you can add what is known as custom cards to the data portion of the habit. For example, you can pull in your apple health data and add the information from that to the habit you've set up on a better overall snapshot of what your progress is like. B minder. This app allows you to essentially put money on the line to ensure that you actually stick to your habits. In a way, it's forcing you to be a lot more productive and consistent with your habits by adding that financial incentive to do so. And if you think this is a system that you need to give yourself that extra push not to give up on a habit. Be minder might be the one for you. Tick, tick. This one is a full fledged task management and to-do app. The habit tracker featured is integrated into the app, making it easy to have all your to-do list, habit tracking and task management systems under one roof, so to speak., the instant coaching app for any goal that you've sat. In this case, the goal of sticking to a new habit, as the name would imply, there is indeed a coaching component to the app. For those who need a little extra push. At its core, this app is a very capable habit tracker, but there's also a community element to this app in the form of coaching and community discussion boards for any habit that you add to your list. And let's say it's a common habit. There are going to be questions and discussion threads for those questions from other users to you can use those to stay motivated, get tips, maybe even offer some suggestions of your own that have worked for you in the past. If you see someone struggling with the same problem, personalized check-ins with coaches are also available for a very affordable price if you need that feature to help you along its grinds. Another iOS exclusive app, strides is fast, snappy and easy to use. Stride is a little more flexible than habit of phi when it comes to the types of goal options that you can set up, you can create Street goals like 30-day challenges or setup goals to be yes or no goals and set up goals that can track you based on whether you did them or not, based on a certain quantity of things. For example, if your goal was to make it a habit, walk 10 thousand steps a day, that could be one quantity habit goal that you could set up. And you can check it off your list each day based on whether you accomplish this goal or not. 9. Conclusion - How to Change Habits: Conclusion. Thank you for making it through to the end of how to change habits. Let's hope this was informative and able to provide you with all the tools you need to achieve your goals, whatever they may be. Paying attention to your daily routine and noticing the habitual patterns that need to be changed is your first step toward changing your habits for the better. Being aware of your actions and noticing your weak spots can be daunting and somewhat uncomfortable, but it will be worth the effort once you see the way building positive habits is going to transform your life. Changing your habits is not meant to make your life harder. Even though trying to implement that new habit seems to be difficult in the beginning, it's about challenging yourself to do things you've never done or tried before. If those new habits are steps in your life, are going to lead you to one step closer to success. Isn't it worth it? Isn't it worth pushing yourself and working hard to develop that positive psychology needed to live the life you want at the end of the day, it's about pushing and challenging yourself to do things you've never thought you would have the willpower or determination to do. Once you see that you are able to stick to a habit that seemed impossible in the beginning. It instills the belief in your mind that nothing is impossible if you want it bad enough and you work at it with any new habit, you never know how it's going to turn out or what challenges you're gonna face along the way. But the best advice you can give yourself is to just get started and see where it leads. Don't overthink it. Don't try to think through every scenario or hypothetical future problem that you might face. Just get started and use that initial spark or motivation to try something new to guide you towards taking your very first step. You'll figure out those problems along the way as you get to them. For now, all you need to do is take action. By taking that first step. You don't have to make monumental changes all at once right away. All you need to do is show up, put in the effort at the end of the day, no matter how small that step maybe. And that's when you'll see the biggest changes take place in a long run. It's also important to keep in mind that habits that work well for others might not necessarily work well for you. If something isn't working well, that's okay. Maybe it's not the right habit for you at this stage and there's always something else you can try. The important thing is to find what works for you. And it makes it a lot easier to stick to. The only way to find out if a habit is going to work well for you is to give it a try for yourself.