The Advanced Habits MasterClass © | Noah Merriby | Skillshare

Playback Speed


  • 0.5x
  • 1x (Normal)
  • 1.25x
  • 1.5x
  • 2x

The Advanced Habits MasterClass ©

teacher avatar Noah Merriby, Awards Winning Speaker & Author

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

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

28 Lessons (6h 23m)
    • 1. The Advanced Habits MasterClass © - A Trailer

      0:45
    • 2. The Evolution Of Human Emotions

      22:41
    • 3. Understanding The Fundamental TFAR System

      15:30
    • 4. Why It's Hard To Regulate Feelings

      14:01
    • 5. An Introduction To The Course

      9:14
    • 6. Introduction To Habit Formation

      15:38
    • 7. The Four Stages Of Learning

      13:10
    • 8. The Habit Loop

      18:03
    • 9. Breaking And Changing Habits

      24:11
    • 10. Scheduling And Consistency

      11:43
    • 11. Setting Habits On Autopilot

      11:03
    • 12. Habit Variation

      10:24
    • 13. Keystone Habits

      6:12
    • 14. Emotional Intellligence And Habits

      19:47
    • 15. The Habits Of Leaders

      3:54
    • 16. Dealing With Addictive Habits

      28:42
    • 17. Applicable Section Part 1

      7:13
    • 18. Applicable Section Part 2

      7:40
    • 19. Applicable Section Part 3

      9:39
    • 20. Applicable Section Part 4

      17:10
    • 21. Applicable Section Part 5

      37:34
    • 22. The Habits Of Success

      16:50
    • 23. The Habit Of Healthy Eating

      9:57
    • 24. The Habit Of Procrastination

      15:34
    • 25. The Habit Of Reading

      8:14
    • 26. The Habit Of Spirituality

      10:56
    • 27. The Habit Of Working Out

      14:19
    • 28. Final Thoughts Habits Course

      2:56
  • --
  • Beginner level
  • Intermediate level
  • Advanced level
  • All levels
  • Beg/Int level
  • Int/Adv level

Community Generated

The level is determined by a majority opinion of students who have reviewed this class. The teacher's recommendation is shown until at least 5 student responses are collected.

116

Students

--

Projects

About This Class

Habits shape who we are as people. They shape our health, wealth, as well as our happiness. In this course, you will learn how habits work and how you can work on controlling them and implementing new healthy habits.

We will be going through some principles and ideas that you can implement immediately to start changing your habits and turn them around the way you want it. Get ready to change yourself and change your life.

Want to change habits? Want to create new habits? Eliminate old habits? All of these are possible, in fact there is an entire science behind it. In this course, after understanding the science behind habits, and how to eliminate them and replace them while ensuring effective and accurate control over these habits, you will learn how to ensure applicability to eliminate habits, overcome habits, replace habits, create habits, and make sure that they last.

Meet Your Teacher

Teacher Profile Image

Noah Merriby

Awards Winning Speaker & Author

Teacher

Class Ratings

Expectations Met?
  • Exceeded!
    0%
  • Yes
    0%
  • Somewhat
    0%
  • Not really
    0%
Reviews Archive

In October 2018, we updated our review system to improve the way we collect feedback. Below are the reviews written before that update.

Why Join Skillshare?

Take award-winning Skillshare Original Classes

Each class has short lessons, hands-on projects

Your membership supports Skillshare teachers

Learn From Anywhere

Take classes on the go with the Skillshare app. Stream or download to watch on the plane, the subway, or wherever you learn best.

Transcripts

1. The Advanced Habits MasterClass © - A Trailer: Then the next one. 2. The Evolution Of Human Emotions: Emotional intelligence, the capacity to be aware of one's emotions, and the capacity to use those emotions judiciously and emphatically in relationships as defined in the Oxford dictionary. And you see for years, I was fascinated by emotional elements and I learned the systems inside and out. And when you do that, when you start diving deeply into certain topic, you can start looking at it from different perspective. And what I got to notice in the shift, the paradigm, it's that emotional intelligence and sometimes easily turn into emotional absurdity. Let me explain. To understand emotional intelligence, we need to understand emotions to begin with. You see, if we learn to be intelligent regarding a topic that we all really, and bats were, intelligence turns into absurdity. Because if you can't actually understand what you're dealing with regarding severe level of intelligence there, you're going to have a hard time dealing with it. So it's like you're trying to build a rocket without really understanding the fundamentals of physics, gravity and pressure. C, you can build the rocket, you can, he can learn the skills to build it. But guess what's going to end up happening. And you see thus the first problem with emotional intelligence. We learn how to notice and control motions without actually understanding why those emotions are surfacing. And first, to understand human emotions properly, we need to go back all the way to the evolutionary essence of our stress mechanisms. And our journey begins in the African savanna. Now let's picture the following experiment. Again. You're in the middle of the African savannas. And in front of you at a distance, heard of antelopes. Now as you're turning to look around you, you spot a majestic apex predator. You see cheetah lurking down those grasslands ready to pounds at the antelopes. Now, as soon as you turn and notice the cheater, you will start running for your life without even thinking about it. In a split second, your brain would notice the danger. And in a split second you decide whether to fight or flee. And obviously in front of an apex predator, it wouldn't be a good idea to try and fight your way out of it. And that's why you flee. And same thing goes for the antelopes. As soon as one of them has a stressful reaction because they noticed the apex predator. It's going to set the herd up and running for their lives. Reason being is because this is an instinctive evolutionary mechanism that we have within, which is the stress mechanism. When we're in a dangerous situation, we need to know instantly what to do and whether we're in a situation where we can fight our way to ensure survival. Or the opponent is two up in the hierarchy, dominance or food chain that you need to get on running. This example, what triggered the stress reaction or the fight or flight reaction is the cheater being there, right? And being, being in a state where it was ready to pounce on you or on the antelopes. So there is an external trigger, thus stimulated this response for eight. Now when you look at it another way, you take one single antelope and you put this guy in a big field by themselves with no predators whatsoever around them. And one day as you're serving the antelope, you notice that it got up and started running drastically in distress. And it kept doing that over and over again. Or you're going to see that the antelope is having a stressful reaction of some sort. But it's not really justifiable since first animals don't have consciousness. So they can't use thought, trigger emotion. The only times they can trigger those, those kind of emotions, those stress mechanisms is when there's something external and they perceive through their senses and then they react accordingly. But then in the case of an antelope running around like crazy and distress without actually they're being anything around that would cause this stressful reaction. The end lobe would probably be sent out for cognitive evaluation because something is not right there, right? And you see, here's where it gets really interesting. Human beings are the only living species that we know of as far as we know of or have the ability to use thought alone to trigger a stressful reaction. And this says a lot. See, our species was blessed with the gift of consciousness, which as far as we know again, animals, bull habits. And this consciousness, this voice of wisdom in your head, back and even observed thoughts. But disability, as much as it's a gift, it can also be curse. You see, you're aware of yourself, you're aware of others, and you're aware of the never ending internal dialogue that each and every one of us have. Yets, this blessing. As I said. Comes with a curse. It is a blessing to be able to control our psychology and physiology through conscious experience. However, the fast paced social digital revolution is turning it into curse. Well how? Let's look at some data around 75 to 90 percent of doctor visits in the United States or in some way related to stress. There's 13.5 million workdays in Europe are lost yearly due to stress complaints, about 33 percent of people report feeling extreme stress. 77 percent of people would experience trust that would damage their physical health. And 73% people would experience stress that would damage their mental health. And you see this says a lot because these are the same people that you know, and the rhino that are going through stress management classes or emotional intelligence programs, right? And there's thin line that people miss out on there. This gift that we have, this consciousness that allows us to use thought, to interpret situations. As much as it's a blessing, it's a curse because everything can be completely fine. In create a stress reaction in your mind through thought alone. And before you know it, your world is falling apart and all hell is breaking loose. The main reason estar, stress or this trigger of cortisol in your system actually decreases your cognitive performance. And in that case, with people suffering from chronic stress, even if we give them the tools for stress reduction, there's stole a missing piece of the puzzle. See those tools are required cognitive consistency and usage, which in case of someone suffering from chronic stress, as a pretty challenging task. You see the concept of intelligence and stress charged situations as reactive. It's subjective, and it's emotions based. All, let's take a step back. Let's look at the definition of the word intelligence in the Oxford dictionary. It is the ability to acquire and apply knowledge and skills. Let's take an example. Have you ever been in a situation or maybe you've seen it in movies. Someone who is experiencing tremendous amount of stress right there, going through the worst day of their lives, someone is chasing them. And they get to their door and they have several keys, and they need to figure out which key is right. A very basic skill. If you put somebody who's calm, who's not in a stressful situation, there'll be easily able to fold through the keys, try them until they find the right one was someone who was in a lot of distress. You'll see them shaking, trembling, Not not being able to do basic skills and beard sick mobility. Reason being is that again, stress inhibits cognitive performance and declines the way we can process information. Now let's add the dot. The fact that we as human beings, have the ability to trigger stress through thoughts alone. What happens when you're in a stressful situation is that you get. Vicious cycle, because a stressful thoughts lead to more stress and more stress leads to more stressful thoughts, which leads to more stress. And we get trapped into this vicious cycle of stress and we just can't find a way elements because there are so many little problems that are making us. He'd be anxious, agitated, micro and macro motions, and we'll talk about those in a second. But there is a big thing here is that when we are stressed to begin with, we try to use emotional intelligence skills. Keep in mind, emotional intelligence skills can be phenomenal. But if you don't understand emotions, one, if you don't understand the TFA, our system, again, which we're gonna talk about in a second. There's a lot that you're missing out on. There is there is a shift in perspective that you need to acquire. And for you to do that, you need to understand certain things for you to have this different perspective and experience, this shift in paradigm. So to understand our stress mechanisms better, we're looking at this ability to trigger a stressful reaction through thought alone. And yes, it is powerful yet flawed. Well, why has it ever happened to you where you felt a certain way, you felt stressed, you felt angry, you felt anxious, and you tried so hard to think yourself into a different states. You tried finding common ground between stress and uncertainty. You tried not to repeat the same mistake. Seem fears are same as securities. Yet. Our conscious ability to control physiological reactions. It's not always the best. Because our conscious ability to control physiological reactivity, as powerful as it is when put into the context of the social digital revolution we are experiencing and becomes frail and miss apprehensive. You see, just like any living creature, we are born with an emotional response system that is primarily working towards ensuring survival and thriving for procreation. Survival mechanisms we all have, have allowed us to get to where we are today. However, with a great power comes great responsibility. Because we start questioning the way we feel. We start questioning why we feel the way we do. Sometimes, sometimes we'd all like it, sometimes we hate it, sometimes we don't mind it. The problem is again, that we're directing our conscious focus into dissecting the felt emotions. Now, take another example. Now, let's take another example here. Have you ever been in a situation where you want it to explain your emotions or express your emotions somebody only to realize that that was one of the most dreadful tasks you've ever been through. Yeah, You see, explaining emotions through thoughts and n, linguistic perception is not easy. Recent being is that we can always find the right words and, and the right metaphors to convey the image or to convey the message of how we truly feel, what ends up happening. People misunderstand us. We have a hard time expressing our emotions. And eventually we start avoiding expressing emotions because every time we do, we end up in this awkward or uncomfortable situation. And as human beings we evolved to try to avoid painting and embrace pleasure and discomfort can be linked pain. And in that you see natural tendency for human beings not to want to express emotions when they don't have the full capacity to understand those emotions and express them. Because emotions are a lot more personal than we think. Emotions or belief labels placed on events experienced in social constructs that we experienced through out our lives and all that to say, it is very difficult to express our emotions consciously. We are not the best at translating how we feel into an objective physiological answer. And when we are selves question in emotion and we can't control it, then what happens? Well, we get confused, we get stressed, and we act in disobedience towards our intention. That discomfort, a feeling in unwanted emotion would trigger the stress mechanism our system, and that would stimulate the primary need for survival, then secondary need for avoiding pain and seeking pleasure. You see the fight or flight reaction can be dissected into a single reaction that can be triggered based on the survival need of one of two entities. The first entity is physical. It's your body. When you are in a situation where the probability of US sobering physical damage is high, your body's natural reaction would be to trigger stress mechanisms in your system. Now the other entity is not a physical. What do I mean by that? This will gets a bit philosophical, but bear with me. If you try a simple meditative process where you shut your eyes and focus on your thoughts passing by. You will notice something phenomenon. You can observe your own thoughts passing by. I'm going to say that again. You can observe your own thoughts passing by and you can try it. If you pause, close your eyes and just try to reflect on your thoughts, you will notice that there is an N3 as able to observe the thoughts. And you get to decide whether to analyze in React, or just lay back and observe the thoughts go by. And this says lot, well, what is controlling or what is this? What is this part inside of us back and observe thoughts while it's consciousness. And we spoke about this before. Human beings are the only species that possess consciousness, and that gives us the ability to observe our thoughts from a third perspective per se. But in the case of emotions, we're talking about something a little bit deeper, something that is developed through consciousness and not through consciousness alone. You see when you're not observing those thoughts. The thoughts are you or a constructive you? The eagle. However, the fact that you can observe your thoughts means that you are not your thoughts, right? And to understand the difference with ego survival, it's pretty we can trigger a stress reaction is situations where the survival of our ego is necessary. That's why arguments can escalate negatively. And most often than not, it leaves a bad residue. And a typical example where a guy is walking down the street and sees a beautiful girl. A think about SOC and her or not. Now, obviously talking to her. There's no physical harm that can happen. She's not like smiling. She's going to take out a gun and shoot the guy in the head. But it's more internal. The guy hesitates. The reason, the reason the guy hesitates is because of the stress mechanisms, playing their cortisol triggers in your system and you being in a situation where you don't actually know what to do, Should I go talk to or should I not? Does my hair look good? I look good. What am I going to say? And all those ideas start popping in your head, then they create little micro stress reactions. And before you know it, you decide to either approach her and talk to her or just run the other way. Now, whatever you do, if you went and spoke to the girl, you decided to fight this internal response. And if inside it to flee, you decided to flee from what exactly? See those stress mechanisms we're trying to protect the end and terminal side of you. I can suffer damage through the situation. Because if you go talk to a person in you get rejected or you get humiliated him, some sort. There's no physical damage that took place, but your ego takes a hit. And so your ego starts using your consciousness to build those mental blocks and put you within your comfort zone so that when you're in such a situation that you're not used to, your body and your mind may trigger the fight or flight reaction and tell you to flee. Because you don't want to be put in a situation where you can risk your ego being jeopardized or UPI identity of who you are being taken away from you in one way or another. Now again, the eagle is not you. It is the illusion that we build on a psychological level to understand who we are as people are more on that later. Now, I want you to try the exact same meditative exercise or with a little twist. Now, when I tell you what the exercise is going to be, I want you to pause this video and take a minute to try it. While in the same meditative state of observing thoughts, I want you to ask the inner observer. Who are you? Now both think about it. The answer should be the first one that pops to your head as soon as you ask the question. Ready. See, the majority of people reported as very similar answers. Whenever they asked the observer, who are you? First gut reaction was, well, I'm you obviously. But again, it is not you, your thoughts or not you, your consciousness. Maybe. And the reason I say that, because you can use your consciousness to observe thoughts, but you can not use thought to observe consciousness in any way. You can even use thought to understand consciousness. As far as now, nobody even knows where consciousness really originates in the brain, or where does it come from. But as far as we know, since there is an entity that can observe the thoughts and we know that the thoughts are not you. Since there is an observer docking notice thoughts. We know that thoughts are in U, but again, consciousness and we don't know yet, a major model of self-help that became increasingly famous and often used is the model of personal affirmations. Yet again, this model comes with the big flaw. If you do not put the right emotional coherence and intensity while using the affirmations. The psychological impact that this model declines as a results. The other model that psychologists are more inclined to recommend is the questioning model. Now, why are they recommending this model? Instead of trying to consciously control the undesired inner monologue and linguistically projecting the antonin. How about we question the monologue to begin with? You see questioning emotions. When you feel a certain way. Pause and ask yourself, my really supposed to be feeling this way and yeah, sometimes it is okay to be feeling the way we are. Uh, sometimes you are getting a message, you're getting an eternal message that there is something wrong. And using a system where you just put that emotion aside and decide to do something else. Yes, it can work. But in the long run, something is going to happen and those emotions are going to resurface again. And let me tell you if it's negative emotions, it's obviously not in a be something you want, right? But first to be able to use this power of questioning, we need to understand that T, F a system, thoughts, feelings equals actions, equals results. 3. Understanding The Fundamental TFAR System : The more we learn about emotions, the more you realize that whenever we think about our emotions, we get caught up in the emotion. And that triggers a reinforcing behavior that slips through our conscious control. See FAR system. Thoughts equals feelings, equals actions, equals results. Now the true beauty about it is that you can actually apply it to emotional intelligence or two, emotional awareness. And you will gain that different perspective that you need. When you say thoughts, feelings, actions equals results. You are looking at the sequence that we go through for thought or trigger to motion or field action and then results. And you see, whenever we think about the emotion, we get caught up in the emotion. Reason being is because we act based on how we feel, not what we're really supposed to do or how we're supposed to act. We act based on feeling and intention. We trust our intuition more than we trust logic. Sometimes, sometimes you have a deal in front of you and you're like, Oh my God, this is amazing. But your intuition says there's something going on here and you start thinking, maybe this is a bit too good to be true. So there's this automatic response system that's trying to protect us. And when we involve thoughts with emotions, emotions are always going to win because emotions are results of thoughts or triggers. Look at it this way. Thoughts or triggers, they lead to feelings. Those feelings lead us towards certain actions, and those actions will then manifest a result. This model of behavior outlines some elements that often escaped the scope of solutions, or in this case, potential problems. Every now and then when we sell goal, we won't get to a day where we're all really feel like putting in the work we need to in order to achieve the goal. And you can really see it clearly with new year resolutions. Somebody sets a new resolution. And then January 14th it and by then the majority people who already set new year resolution would acquit would have put aside reason being, you know, rarely hear like it anymore. It's not that it doesn't make sense for them. It's been making sense for years and they've been selling the same plan for years because it means something. But they're just not able to steer their emotions the way they should to go where they're trying to go. But you see the problem is not just the emotion itself. When you mix intellect and emotions, emotions are going to win when you try to justify her, her question logically, the way you're feeling, you can't explain it. It's a feeling. It's a feeling. And the problem is that once we're having a bad day, we tried to talk ourselves into a better state. And you see, as soon as the conversation started, you lost because you acknowledged the motion, which obviously you should. But when you acknowledge it saying, I know I'm tired, but I should be going to the gym. There's a difference between something you need to do and something you wanted to. So when you're talking to this tired version of yourself and you're saying, we should be working out. And you're trying to tyrannize yourself for feeling those emotions. And that never works. It will always backfire and it's not sustainable. You need to negotiate yourself. Don't tyrannize yourself. Negotiate with yourself. There's a reason you're feeling the way you are. Well, what's the reason? What's the trigger? What's the thought that lead to those feelings? And that's where the TFA, our system starts. And in the case where you skip a workout because you were tired. If you actually do skip the workout, guess what's going to end up happening? You're going to end up feeling more tired for skipping the work helped not just physically but mentally. As a matter of fact, you're going to be feeling maybe week or physically, you're going to be sore and all that. But mentally, you're going to be like, well, you know, every single year I sent the same role, but then this happens. And you start beating yourself up. You start blaming yourself on the mistakes and you start trying to justify how we, you are making this happen, which is by itself bad or you tried to blame it on others? Only if I knew how to cook or only if my partner knew how to cook for me. Problem is it doesn't matter what the excuse is. It's part of the process because again, emotions and feelings, it's a chemical reaction happening within, we project labels and we put linguistic labels on certain emotions so we can understand what we're feeling and express our emotions better. But in fact, there's huge difference between who you are and what you're feeling. Because even though certain thoughts or triggers lead to certain feelings, which should lead to certain actions, you have the ability to act differently despite a certain way you're feeling. And we'll thank God for our willpower and our sense of discipline. Right in the middle of the prefrontal cortex, there is the element that's responsible for, for our willpower generation. And there's a lot of controversy about willpower itself, whether it's, whether it works like a battery. And the more you use it, the more batteries rate and then you need to sleep for it to charge back. Or there's another source from which you can connect a battery. That's been more internal. Maybe using consciousness may be using certain thoughts, triggers or visions. You feel that fuel building up in the EU when you're motivated or inspired, you have more willpower. And there's a thin line there that a lot of people want to understand better reason being is. Because this can happen often, we feel tired and then we skip our workout or we break our diet or whatever we do. And it keeps on happening. And then one time we say, okay, despite how I'm feeling, I'm gonna go to the gym or I'm going to I'm not going to skip that me. And then what happens that you get a little sense of accomplishments. And if you keep building this up, it will start building into positive macro motions. And there's a big difference between macro emotions and micro motion. And we're going to talk about that in later videos. But for now, what's fundamental is to understand the T FAR relationship. Thoughts and triggers lead to emotions and feelings. Emotions and feelings lead to actions, and actions lead to results. Now the reason why the T stands for thoughts as walls triggers is because there is a difference. In a previous video, we spoke about the difference between how a thought can influence us on a physiological level and how it can also influence us on a psychological level. And there is a difference. Most often than not, there isn't really a trigger that's taking place, but it's more of a thought that's repetitive. And you see it's pretty simple. Animals cannot project within their imaginations. A possibility where, for example, their partner passes away and then start crying. You are us the most intelligent species. You can imagine someone very loved to you die. And you will feel the emotion response within you as if there's actual sorrow. And as previously said, it is a blessing yet occurs. Because thoughts alone can then lead us to feelings and emotions. And then we act based on those motions with not without really being able to justify them logically. Now, why am I telling you all this? What does it really have to do with emotional intelligence? Well, let me tell you. There are certain emotions and feelings that we're trying to deal with. If we fixate our conscious awareness and effort on those emotions and feelings, we're just going to end up more lost, more confused because most often than not, it's really hard to understand why we feel sorry, wait. So what happened is that you end up putting so much effort into dissecting, understanding, and controlling those emotions. But it's going to always backfire because of the way the motion of system works. There's always balanced diet needs to take place and we're going to talk about that in second. Balance needs to be established. So regardless of how much put towards the emotions and feelings, it will be a lot more efficient for you to focus on what triggers those feelings and emotions. So the triggers and thoughts. And then what reinforcing behavior are you taking on? And that's becoming kind of the habits, a physiological or physical habits that automatically brings up some feelings for you to go and do it. And that's especially the case with addictions, for example. Take cigarettes or nicotine, for example. Your body, your physiology is craving nicotine. And then what ends up happening is that this physiological reaction pushes certain thoughts, feelings, and emotions to get to the exact same result which has more negative. It's kind of like this substance that's manipulating its way into getting more of in the system. And at 1, we get to realize that emotions are actually not generated on a conscious level, but on a subconscious level. And our control, our conscious control over our subconscious programming is not the best. So what ends up happening is that you're working towards something consciously, but then you have some subconscious emotions and feelings that are holding you back. All right, so picture yourself in a boats, right? And there's certain island, which is your goal, your target, and you want to get there. And as soon as you start moving towards the island, your subconscious brain throws some emotional and feelings into your system to try to derail you, right? Because it wants to stay comfortable within the survival zone. So what ends up happening is that a big anchor drops and hits the bottom C, and before you know it, you're stuck. You try to move. You tried to keep moving, but you can't really do anything. You can use your conscious ability to move the boat is hard as you can, but as long as the anchor is holding you down there, you will not be able to move. But if you start directing your conscious focus into dissecting the thoughts and triggers, bringing ups are in emotions and feelings die you don't want to experience or that you want to limit and control. And then you look at the actions that you do when you feel those negative emotions. So when you feel lonely, for example, and that's an emotion that you've been experiencing often and you want to deal with it. What are some actions that you take? Is there any specific behavior that you do when you feel or experience this emotion that's addictive. I can dock and develop a physiological dependence or psychological dependence in a way. And when the motion is in the middle and you have a shift in perspective, you're looking at all the different triggers and thoughts that cause the motion and then the actions you're taking after experiencing the emotion. And this way, he can start focusing your conscious control towards the thoughts and triggers first. Maybe tried to limit them in your life. All that to say is that the only way to understand emotions better, we need to understand what's causing the motion and how we react when we feel certain emotions. And when we do, when we grasp very good understanding of triggers, thoughts, as well as actions. Our inside perspective on emotional intelligence changes. Your consciousness gains maturity because you can look at your emotions from a different perspective and understand that your emotions and your feelings are not you. And you can dissociate yourself from the situation and notice yourself feeling neutral because all you feel is a chemical reaction that was triggered by certain thoughts or events and then reinforced by certain actions. If you want to understand emotional intelligence better, start by understanding the TFA AR system. There's a little trick that I often use where I combine emotional intelligence and I combined the T FAR system from neuro linguistic programming into a little goal-setting formula. And that's a way where you can set goals and make sure that you monitor your progress on an emotional level as well as on a physical level of actual growth towards your goal. So you want to look at thoughts, feelings, actions, results. Usually when we set a goal, we put the desired results and then we ask ourselves, Okay, what do I need to do to get, what do I need to work on? Can I get from where I am to where I'm trying to go? And we don't really focus on how am I supposed to feel and what am I supposed to be thinking about or learning more on? Because it goes against human nature. To keep trying to reinforce a new behavior despite some lingering feelings, start trying to derail you and take you on another path is that it's not just about what you need to do. You're talking about a shift in paradigm shift in perspective. You see a lot of people who became really successful in life. Tony Robbins, he stands up on stage and he says, he built this guy. They didn't just focus on how to make it, but who they needed to be to get it. And they all have routines and systems that have a certain time where they wake up. They have certain books or information they're trying to acquire, Dao, certain habits that they do to trigger certain emotions and feelings and maintain them. And there's a lot that goes into this. Now. Now I know what you're thinking. How can I use the TFA or system and emotional intelligence? You will know all the answers very soon. But before you do, you need to establish a very good understanding of the emotional roller coaster? 4. Why It's Hard To Regulate Feelings: So in this video, I'm going to be talking about a question that I've been getting really often, which is, why is it so hard to regulate emotions and regulate feelings? Now, it's a bit trickier than, than we think it is because we're focused on the wrong part of the problem. And in several videos, I talked about something called the TFA AIR system sold at TFA, our system, thoughts equals feelings, equals actions, equals results. But that's not where it starts. Where are the thoughts come from? Initially, there has to be a subconscious process from which required those thoughts to begin with. And it all starts with data. Require data. It can be any kind of sensory data and the kind of inputs, informational data that we acquired. And then what we do with that data, we analyze it to get a justification that makes sense on a conscious or logical level. Once we start justifying and data, we move into a result. We form a little, we form some thoughts around the state and through the justification that we made so that then we can form a belief. Okay, so before we get to the TFA, our system, we need to understand where are these thoughts coming from. So people are trying to deal with feelings, were trying to regulate feelings, want to regulate emotions and how we feel. But this is not where the problem is. If we're feeling certain way, I'm trying to fight the way or feeling. It's not really going to do us any good because we're getting trapped in a vicious cycle. You feel bad. You start trying to find a justification for why you feel this way. And when you can't really find a justification for why you feel a certain way, you feel even worse and you start pinpointing several problems in your life to basically justify the way you feel. But there is something underlying, there's an underlying process that took place that led to those feelings and those motions. And it started with certain thoughts. Okay. Now, before thoughts, you have a belief. You weren't think certain thoughts. If you did not believe it to be true or wrong, rate. And obviously for thoughts to turn into feelings, actions, and results, you need to believe that the thought is in fact true. And it all starts with data. Data can be a bass experience. It can be an advice that somebody gave you. It can be something you went through on a personal level. It can be something you watched on TV. It can be an experience that your friend went through. And then you got into justification. Why did this happen? So let's say when you're a kid and your parents went bankrupt, okay. This is the data you received. What happened? They went bankrupt. You guys became poor. Yadda, yadda, yadda. To justification, you want to try to find a reason as to why this happened. So people will start to blame themselves if all the hours better and help them know that maybe we could have prevented this problem from happening. So you give a justification for the data. Obviously, when we're looking at our own world, were centered around what's happening in our world and how did we cause certain things to happen? We start going from a justification to a results. So you say to yourself, If I was more reliable, I could have prevented this problem from happening with my parents or whatever. So what happens is that the result is that you start thinking that you are an unreliable person and you start forming a belief. Once the belief is formed. And especially when it's hard wired into your subconscious brain, it's hard to change because whether it comes certain thoughts. So now every time there are thoughts related to family problems, bankruptcy, money, financial literacy, yada, yada, yada. You will always deep down feel that you are unreliable to tackle these problems. For the simple fact, you require certain data at a certain age, that justification and the result combine lead you to a certain belief that became hard wire in your brain and now you have some thought patterns. So going back to the initial question of, why is it so arbitrarily feelings is because there is an underlying process is like. And Freud's theory on, on the id, the ego and the super-ego. You find that there is a little tip of the iceberg. This is what we consciously perceived, but there's so much beneath its, which is how we got to build up this certain personality, personality traits to begin with. And it's the same thing when it comes to the TFL, our system and the data justification result, belief, powering that we went through. So what happens that we're trying to deal with the feelings, but the problem is never with the feelings themselves. It's what the thoughts that preceded. And when we talk about thoughts, they can be triggered by two different elements. It can be either a psychological elements. It can be something that happened. And then through our sensory input, we try to justify it in a way that brought up certain thought patterns. Or it can also be physiological. So an anxiety and stress are a big one because there are a lot of physiological triggers that can stimulate a stressful reaction and that would stimulate an exotic coffee, for example, caffeine. A lot of people have a tendency when they drink caffeine to automatically develop distress mechanism. Cortisol will start rushing in their system and they will start building up the next item bit by bit without even feeling it. So I see you have your morning cup of coffee and then something very minor happens. Now your body is already in a state of agitation. You're already feeling agitated there. So what happens is that now you need to justify why am I feeling this way? Why am I feeling so agitated? So we start pinpointing different things in your life that you can basically look at and see and say, maybe that's why I'm feeling this way. Maybe that's why I'm feeling that way. And what happens that this is automatic because you're feeling a certain way physiologically, you need a psychological justification as to why your body feels dissuade, and that's where the loop happens. Okay? Now, when we're trying to deal with feelings, again, we're not dealing with the real source of the problem because the feelings were triggered by certain thoughts. The example of somebody being unreliable, let's say you made a very poor financial decision. Automatically. The thoughts that get triggered with it is, I'm unreliable. I can't really make good financial decisions. It's been this way ever since I was a kid. It's those thoughts that lead feelings. And then he started stressing out about your finances, for example. And then with that stress, you start developing little bit of anxiety. Now, it doesn't end there when we feel certain wave, what happens is that we either take certain actions or results. So we feel stressed and we feel anxious. What kind of actions are we going to take when we're feeling that way? Where obviously we're going to take actions or we're going to not take actions in connection with the way we feel. And this will lead us to results. Once we get to results, we go back to data. The results are going to be data that are going to be inputted into our subconscious system. And through that also sensory inputs, we'll go through the cycle then data justification results in belief. Then when the cycle is happening, the belief as being reinforced again and again, and thought patterns are also being reinforced. So this is why some vicious cycle is because we focus on the feelings. We focus on feeling stressed or anxious, and we don't see the bigger image, right? There are thoughts, there is a belief system, there are results that we went through certain justification, logical interpretations that we went through to get to that point. So the big question is, how can we deal with that? You cannot deal with the way you feel by fixating your focus on feelings and emotions, this will only make it worse. You can focus on three different things. You can either focus on your thoughts. You can figure out what are some thoughts that are triggering these feelings and these emotions. And how can I get rid of these thoughts, right? There is, there's, there's, of course I made at 1 on procrastination. And a lot of people, they were saying that there weren't able to really get over procrastination. So there is something called a bracelet technique. The bracelet technique, you basically put an elastic or rubber band on your wrist. Every time a certain thoughts of procrastination and unwanted thoughts, procrastination pops up, is now up the bracelet on your wrist, which creates little physiological discomfort. And then you need to psych logically link this little, little stink that you felt did the thought of procrastination. When you do that over and over again, by nature as human beings, we want to avoid pain and embrace pleasure when third is, when certain thoughts related to procrastination starts being connected with the law standard feeling on your wrist, your subconscious brain, the reptile part of the brain that wants to seek pleasure and avoid pain will automatically starts deviating. These thoughts. And same thing goes for that. If there are certain thoughts that you identified that are triggering certain feelings, you need to find a creative way to deal with these thoughts. And oftentimes, you might not be able to deal with the thoughts. Something happened in your external worlds. Thoughts came up, feelings are there. And now we're trying to find the motions and triumph, trying to find the feelings, you'll know what to do about it. Now, feelings will lead to action. K. There is a Tony Robbins says. Tony Robbins says, emotions, our energy in motion, energy and motion salt. That's where actions come into play. If you're feeling a certain way and you act accordingly, you won't just be reinforcing the way you feel. If you're feeling stressed or anxious. And you allow that to hinder your day or hinder your performance. You will be reinforcing the result, that data justification result, and then reinforcing the belief again, what you need to do, and we have the willpower capacity to do that. Act not according to how you feel, but according to what you need to do, or what you think is right, or what will lead you to what you actually want to achieve. Once you act differently. Your entire systems confused because you use to act in certain way when you feel stressed or anxious, for example. And now you're acting in a completely different way. So when you start changing the physiology and the psychology of how you react to certain emotions. The emotions themselves lose the power they have over you, and you gain that power back when he changed the action. When you use your willpower to control the actions, the results will change. Once the results change, the day old chain justification will change, and with enough repetition, your entire belief system will change. For parents will not be there anymore. And another way to deal with it, if you don't want to feel that you don't have enough willpower to deal with the action itself, trying to deal with the thoughts, there are those two elements surrounding feelings, thoughts, and actions. You need to step in when it comes to either your thoughts or your action. And if you do that effectively, your start deviating yourself from the standard that you set yourself to feel certain way and you'll start reacting differently. You're stuck. You will start becoming reactive and you'll start becoming proactive towards how I feel. And thus the end goal. So summarize it. Start focusing on the feeling itself because it's only going to make it worse. Focus on either the thoughts that triggered it or focus on the action that you're taking every time those emotions or feelings are being triggered. And if you can change the thoughts or you can change the actions, the results will change. The data will change, the justification will change, then the results to get all change and your belief system, it will take time, but your belief system will start to change and bit by bit before you know it, your subconscious brain is rewired to shift away from a certain mental state, from certain feelings and emotions. And you'll start embracing and more empowering states, more empowering emotions and more empowering feelings. And thus the end goal, we're all trying to cheat their code. 5. An Introduction To The Course: all right. I wanna welcome you all to this course. This is gonna be a quick lecture, an introduction where I'm going to be telling you what you need to know and what you need to do to get the best out of this course. And just to start off, I want to tell you that everything I talked about in this course, all the systems and methods or systems and methods that I've used with tons of clients and they have changed their lives drastically. And that's exactly why I decided to make this course to get this information out for as many people as possible. And I promise you, if you follow through with the course properly, you follow with the Hobbit tracker and all the resources, the different resources I have and all the different lectures, and you do what I'm about to tell you to do to get the best out of this course, you can change your life drastically. You can become a new version of yourself in you and has an improved version of yourself with healthier habits and a better lifestyle. Overall, I don't want to make this long, so let's get into the introduction and see what you're gonna get to know in this course and how you can get the best out of it now. First off, make sure you take notes while going through the lectures. It's it's really important that the lectures are based on presentations and slides, so you can you can see a lot of texts and writing on the screen, which you can use as reference. But as I'm speaking, if there is an important topic that you're interested in a certain habit that I'm talking about, that you know you have or whatever I'm talking about, if there's something that you think could help you, make sure you take notes. And overall, if you want to get the best out of this course, it's best if you take notes during each and every lecture to kind of summarize the information in your own way, even though there's gonna be documents and resources that kind of summarized the information, it's always better to do it your own way because that's how you even learn better. Last whites encouraged to take notes during during lectures in school and all that during work meetings, so please make sure you keep a notebook next to you on a little pen or pencil and take notes as I explain concepts, topics, methods and information, because the next step is going to be reading the notes and understanding them well. After you finish each lecture and and I want to emphasize the word each lecture because if you go through the entire course and then you sit down to write down the notes, you're gonna forget 90% of the information 90% of the crucial information. So it's important for you to take notes and read it after each and every lecture for it to really stick in your head. So when you get to the lecture after it, you already have a solid foundation of the informational basis. I want you to know, to be able to understand the methods and techniques that I'm talking about and understand the information better, and the other thing is that you need to apply the principles. If you go through this course without applying what you learned, you won't get the change anything, and I know that's pretty obvious and pretty straightforward. But a lot of people you know this happens. They go through the course, and they expect that just by listening to the information that they will change their habits and that they will change their lives. No, no, that's not how it works. You need to apply the principles. I talked about so many different methods that you can use. And the reason why I talked about countless methods is because I know each and every person might be comfortable using different methods. A method that works with one person might not work with the other one, so make sure you apply the principles and see which one works best. The course is designed to watch you one step at a time for you to understand the system and methods and methodology well, and then apply the changes you want to make with the help of all the different resources. You have access to it as well, because there is a hobbit trackers like a schedule that you can use their some e books and obviously all the lecturers in all the different methods and system in them. These are the things you need to apply and you need to use if you want to see change and I can tell you right now that if you do, there is no way you're not gonna be able to take control of your life off. Seen it happen in front of me countless times, and it's up to you to take the information and apply it in your life to see a change and to make a change. Another thing is repetition, repetition, repetition, repetition, repetition and practice. They make perfect. If you have some things you didn't understand properly, make sure you go back to the lecture or the resource and listen or read it again until you develop a full conscious understanding of the system. If I go through a system that I'm telling you is very important and you don't really understand it well and I you know, the lecture is obviously going to keep going. If you don't stop and go back, you have to You have to go back and listen to what I'm saying, because you might miss out on the one bit of information that could be the game changer for you. And that's what I noticed with a lot of my clients is that sometimes we try a system and it doesn't work and another one and a dozen and 1/3 and fourth and fifth. And it doesn't work. And then the 6th 1 It changes their entire lives that specific, its precise. And it's different for each and every person. You have a sense of individuality that can, you know, apply properly toe one system and not the other. So make sure you get and grasp the information and the systems that I'm talking about properly and keep repeating and keep practicing until you master them. And lastly, please enjoy it. Don't tyrannize yourself. Negotiate with yourself. The scores is interactive. There's video lectures, action books, e books and schedules. It is made for you to enjoy your time while you advance towards your goals. Don't stress about it, and both tyrannize yourself. Enjoy it, enjoy the process and enjoy the course and enjoy the fact that you are about to notice significant change in your life. Basically, that excited, that excited because you're about to embark on a transformational journey so quickly going through what you're going to learn in the Hobbit section, even though it's a long list, I'm going to tell you about it now. It's good for you to understand exactly what you're going to learn and to understand what you have to do before you start the course. So first off, we're obviously gonna talk about the psychology behind habit formation. We're going to talk about the biology behind its formation, the psychology and the neurology. We're gonna talk about the habit loop, which has, you know, the craving, the motivation, which has the cue, the trigger and the reward. And if if what I'm saying right now, it doesn't make any sense, it's fine. I just want explain it to you real quick. So you understand was gonna happen in the course, and you're gonna understand everything I'm talking about. Once you start the course and actually get into it, we're gonna talk about the foundation of Hobbiton needs eliminating old habits, dealing with addictive habits, creating new habits in your life and turning those hobbits into lifestyles. We're also gonna talk about the four stages of learning. We're gonna do a deep analysis of each and every one of your habits, and we're gonna talk about something fascinating, which is first neural plasticity and neural linguistic programming for habits. And I can tell you right now that in my years of experience, I haven't really seen many people using neural linguistic programming to treat habits. And it's revolutionary. And once we get through it and you learn more about it, you'll understand why it's revolutionary. There's gonna be about 20 to 30 hacks, systems and tools that you can use in the course you know to deal with the habits, overcome habits, implement new habits. We're gonna talk about the habit of procrastination, fitness, mental wellness, reading, eating healthy and a bunch of other habits. I just don't have the space to fill in. You know the rest of the topics anymore. You're gonna also get a copy of the habits of success, which is which is the book that I wrote. It's basically a book where I talked about a biography and the habits of some of the most successful people in the world and some of the top leaders in the world, because if you want to implement some new habits in your life, you might want to use that as a reference. There's also going to be a habit tracker that includes organizer's schedules and a massive action booklet, and much, much more. This course little recovers every single area and habit Formation inhabits psychology for you to get from where you are to where you want to be. So make sure you take all the information I just told you into consideration, because if you do, I have an amazing experience for all of you. 6. Introduction To Habit Formation : Hello, guys. And welcome to this lecture. We're gonna go through a brief introduction about habit formation. We're going to talk about the psychology, neurology and behaviour basis of habit formation. Now it's crucial to understand how habits are formed because think about it. How are you going to overcome change, eliminate or install new habits if you don't even understand and know how habits are formed in the first place? So that being said in this lecture, we're going to go through the habit formation process for you to get a good grasp of the concept, to use it in the future to your advantage now putting it in very simple words. Khyber formation is the process by which a behavior through continuous repetition becomes habitual. An automatic response. Now, when you started you behavior, it doesn't always become a habit. You can indulge in a certain behavior, do it once or twice, maybe once a month, and then you stop. It doesn't mean that it's becoming a habit. And also another thing to keep in mind. Most people think that habits are things that you do on a daily basis. The only habits you have are the things that you repeat every single day, but that's not entirely true. There are some habits that you repeat on a weekly basis, maybe every weekend. There are some other habits that you repeat every month. There are some habits that you repeat during certain events every year. So it's not just about what you do on a daily basis, but it's about those behaviors not you do on a repetitive basis, no matter what the time spent between the repetition is until they become habitual automatic response. Now you goto words without even thinking about it. And in this lecture, we're going to discuss, as I said, the psychology behind habit formation, as there is a psychological element linked to it and the neurology behind habit formation. Because we need to understand how neural pathways and neural maps will be formed in your subconscious and conscious brain to stimulate this automatic behavior, which is directly linked to the process of habit formation. And lastly, we're gonna talk about the behavioral aspect of habit formation when it comes to the four stages of learning, and we're going to discuss the four stages of learning in mawr details. In a further lecture for now, let's get to it. Starting off with one of the most important elements, which is the psychological element of habit formation. Now there isn't one element. When it comes to the psychology behind habits, there are actually several we're gonna talk about motivation, goal, decision and justification. First off your motivation. What is the reason behind which you decided to begin this behavior? What motivated you to begin the behavior? Now there's a lot of different sources of motivation. I can have an influence on the process of habit formation. Sometimes it might be something you saw on TV and decided to give it a try just because you wanted to mimic. And the motivation here is mirroring. It might be that one of your friends or one of your family members is doing a certain thing , and you decided to do it as well. This is you also mimicking, and when we talk about motivation, it's important to talk about our needs. There is this phenomenal theory called Maslow's hierarchy of needs and most low, basically classified our needs into different categories. We have physiological needs, which are the basic needs to get air, water, food, shelter sleep, clothing and, of course, reproduction. Then you have your safety needs. You need personal security, you need employment, you need resources. You need health, unique property and then love and belonging. Friendship, intimacy, family and sense of connection with a broader society. Then we have the esteem needs, which is your need for respect, self esteem, status, recognition, strength and freedom, and basically social class placement one way or another. And lastly, the highest need that we have, which is the most powerful one, is the self actualization needs, which is the desire to become the most one congee. It is linked to achievement to success. It is those needs that give you fulfillment. And there's a very important notion to keep in mind when it comes to Maslow's hierarchy of needs. All the four first needs that we talked about. Physiological safety, belongingness or love. Esteem needs those air all needs where your sense of motivation decreases once you realize those needs. So, for example, when you eat, you lose the motivation to get food because you're not hungry anymore. When you have a when you have a safe place to live in, you don't have the motivation to look for a place anymore because you already have a place where you're safe and secure. But the thing is, self actualization needs are different When you talk about self actualization, their motivation tends to increase once you reach those goals. So, for example, if you are working out of firm for exam and you were aiming for promotion and you've got that promotion, your self fulfillment will actually fire up your motivation, even war. And then you'll be more determined to keep pushing. You'll have better senses of motivation, and you'll be more motivated in general to achieve more. And this is a very important aspect to keep in mind, because that being said and we're gonna talk about that when we get to the habit formation in terms of his stalling new habits in your life. But if the if the source of motivation when it comes to installing a new habit is linked to higher need of self actualization, you will be able to top into resources of motivation that are extra ordinary. So just a quick example for you to understand what I mean. Let's say you are trying to get in better shape, right you want to start going to the gym, you want to start developing your body and your physique. Now, if your motivation is linked, toe words you know, prestige and and having this kind of social status where you look a certain way and you have a certain physique for you to maybe attract girls or track dies. Once you get to the point where you're in good shape, your sense of motivation towards going to the gym is going to start to decrease. Because while you got to the goal and now what you can't there's nothing else to do but when your sense of motivation is different when your sense of motivation is linked to fulfillment, you say, I'm I wanna work out because I want to feel better about myself because I deserve to have better health, better stamina. And I want to push my potential to see how how far I can push my body and how healthy Aiken become. In that case, your sense of motivation is linked to self actualization and fulfillment. So then you will be able to tap into resources of motivation. The more you worked out and the better you get at it, the more motivated you'll be to keep working out, to keep improving and to keep moving until you achieve your full potential. But again, if that didn't make sense, we're gonna talk about it in greater details in another lecture. All that to say is that your sense of motivation is one of the most important psychological influencing factors when it comes to habit formation, and from your motivation, you can derive the goal. So what are you aiming to achieve out of this behavior? And, of course, based on what your goal is, you'll be able to classify your motivation on the different skills of needs in Maslow's hierarchy of needs. Now the decision is also a crucial factor to understand in the psychological elements of habit formation, because you once took a decision to start a certain behavior. Now, what made you take that decision? Because usually when we take a decision, we don't have a gold yet. So going back to the same example, you wanted to start working out, right? Well, first you took the decision, he said, I want to start working out, and then you said what you're Bullis. You took a decision and said, I want to start working out because I want to get in better shape because I wanna have better health. So from the decision comes the goal and the goal is linked to your motivation. And lastly, you have the justification element. So what's the reason you keep repeating the behaviour until it becomes a habit? We all have days where we're going to feel like we don't want to do certain habit. You don't want to go to the gym. You don't want to read, you know, wanna meditate. So what kind of justification are you giving to yourself? And also, the justification is linked to your sense of motivation, because if you have low levels of motivation, you're not going to be able to find a justification. That's good enough for you to keep the behaviour going. Until this, This behaviour turns into habit, and until this habit turns into a lifestyle now, another main component of habit formation is the neurological elements. We have neural responses, we have neural pathways, and we have neural reinforcements. Now, till certain point in history, scientists believe that the brain would stop developing at a certain age when we hit maturity in recent studies, which introduced an amazing concept called neural plasticity, talked about another breakthrough that the brain actually keeps changing as we live. And as we evolve every single day, your brain is changing. And specifically, the neural pathways and connections in your brain are the main components that are changing . So first off, your neural response engaging in a behavior would create a neural pathway linked to that behavior. When you try and you behavior for the first time ever, and you do that on a conscious level, what will happen in your brain is dot There is no neural response previously linked to that behavior, so your brain will try to adjust by creating a neural response. Once you have certain stimulus, the neural response would be a certain habit or certain behavior, and the repetition of this certain behavior will then create a neural pathway. The behavior turns into a habit because there is a neural pathway that I got formed in your brain that automatically responds to stimulus. You don't need to put in any conscious effort for the habit to start unfolding as soon as you are facing a certain stimulus your neural pathways will fire and react in the exact same manner that they got conditioned to do. Which brings us to neural reinforcements. Now the neural pathway will react to triggers and is on autopilot. Your neural pathways are very well formed, very well reinforced, and you don't have to put in any kind of conscious effort. Your brain will automatically respond following the neural mark or neural system that you have developed through the repetition of a certain behavior, turning it into habit and eventually, a lifestyle that you cannot let go. If, in this illustration, you'll be able to understand a bit how habit formations work from a neurological and behavioral standpoint. Now we're going to dive deeper into the behavior aspect and the four stages of learning another lecture. But I want to briefly go through it. The four stages of learning are simple to understand that you have unconscious incompetence , which is the first stage where you do not even know that you're not competent in a certain behavior until you learn it and you master it to get to the point of unconscious competence where you can do a behavior or certain skill or a hobbit without even having to think about it. So we have different variables here, and every variable is a stimulus, right? Because people think that every habit has one stimulus, but that that's not true. Let's take smoking for exams. Well, people smoked, let's say, 5 to 10 times a day, 5 to 10 cigarettes a day. There are different stimulus that they are encountering. Maybe the 1st 1 is waking up in the morning and having a cup of coffee. That's the force. That's the first input layer. The first input layer and the first variable is waking up in the morning and having coffee . What's the hidden layer while the head and layer is smoking a cigarette? What's the second variable? Well, having lunch and then after lunch? Well, you want to have a cigarette? Well, that's the second input layer, and that's the head and layer. And all of those will combined together to form a neural pathway, which leads to one input, which is the motivation behind it, which is getting the sense of relief for getting this nicotine that would stimulate certain chemical reactions in the body that you got used to. You got adopted to and that you really enjoy. So that being said, it's important to understand all the different elements of habit formation. As I said before, for you to be able to understand how to eliminate habits, install new habits and overall, have better control over your habit formation system, and I'll see you all in the next lecture. 7. The Four Stages Of Learning: Welcome back and this lecture We're gonna be talking about the four stages of learning from incompetence to competence. And it's it's really important for you to understand how this applies to your habits, because usually habit starts within you behavior. There is this behavior that you've never done before and you do it for the first time and it feels really good. Well, then, what's gonna happen? Your brain is gonna link that hobbit to certain reward, which is feeling good, and you're going to start repeating it. You're going to start learning this hot, but your brain is going to start learning to adjust and adopted this hobbit bit by bit until it goes from you consciously thinking about the Hobbit and doing a habit to you unconsciously doing the Hobbit. And when you get to the unconscious point, you have a lot less control over it. Then, when it's conscious, that's why it's important for you to understand the four stages of learning and understand where your habit actually falls and we're under what category is your hobbit right now? And also same thing goes for you when it comes to installing new habits when you want to install a new habit, you need to also monitor the progress by seeing into what different category is the Hobbit based in right now. And where is it heading to? Until you get to the point of unconscious competence, which we're gonna talk about in a second, then you know that the Hobbit is is now a lifestyle. It's an automatic behavior that gets triggered in your brain, and you don't really need to put in much conscious effort, willpower and discipline into reinforcing it. So without further ado, let's get to it. Here are the four stages of learning first unconscious incompetence. You don't know that you don't know. I know that this statement might not make a lot of sense, but you'll understand it in a second. So just just bear with me. The 2nd 1 is conscious incompetence. Now you know that you don't know. Then you move into conscious competence, you know, and you are, and the fourth stage, which is unconscious competence. You don't know that. You know. Now I know a lot of you. A lot of you watching this right now or are saying What the heck is he talking about? That this doesn't make any sense, but I promise you it will make sense in a second. I'll give you a quick example before I move on to the next slide and explain it in greater details. Well, let's say you are trying to develop more peace and serenity in your life and you don't know how to do that. So you go on YouTube and start looking for habits to develop this calmness and serenity and you come across meditation. Now you've never meditated before. You've never tried it. You may, Maybe you heard about it one time or two times. You have no idea what it is or how it's done will now. So you start watching some videos about it toe, learn more about it. So what happened here so far? First off, you want it more peace and more serenity in your life. But you did not know how to achieve it. This is the point where you're at the first stage. Unconscious incompetence. You don't know that. You don't know. You don't know what you can do to actually get mawr peace and serenity in your life. And you don't know that meditation is one of the practices that can increase your sense of serenity. So you started doing your research and you came across meditation. Well, now you're at a conscious incompetence face. Now, you know that meditation is a practice that can help you become more common and more peaceful. Well, you also know that you don't know how to meditate, and you don't know how to do it effectively. And you don't know how you're going to react to it and how you're gonna feel once you do it . And this is the second states conscious incompetence. This is where you are. So you started doing some research on YouTube. You start, you know, looking at different methods and all that. And you come across a breathing method that you really like for mindfulness. And you start practicing. Now you move into your conscious competence face. You know that meditation can help you. And you are doing the meditation practice to increase your sense of serenity and Peacefulness. But you're still no, vis. You're still beginner, right? You're still experimenting. You're still trying and you know a first time you're going to try it. It's not really gonna be that effective. You're going to be having a lot of thoughts spinning in your head, then you're not gonna be able to focus on your breath properly, but you're working on it consistently day after day after day, and this is you also in the conscious competence face, you are consciously developing their competence in the meditation practice. Now, when you keep doing that over and over and over again, you get to the unconscious competence face, which is where you don't know that, you know. So you don't have to put in any conscious effort anymore into the meditation process. As soon as you as you wake up in the morning and you sit down on the floor, for example, cross your legs and close your eyes. You don't have to put any conscious effort into what's happening. You unconsciously memorized the process, and you can do it seamlessly and easily. Now let's get into another example to explain a bit better. Let's take value. For example. You decide that you want to start doing or having a better diet, a healthier diet in your life and you're in the unconscious incompetence face. Well, you know that you want to go through with diet, but you don't know what you have to do. You know what you heard? Maybe you know it. Last do cardio, blah, blah, blah. But you don't even know that. For example, tracking your micro's instead of eating less is more effective. You don't know that other exercises can burn fat much faster than cardio. You don't know what kind of food do you need to eat for you to call the diet a healthy diet . So you're in the unconscious incompetence phase. You have no idea what's going on. You just know that you want to do something. You wanna have a healthier diet, but you have no idea where to start or what to do or what to eat right. Which moves us to the next step, which is conscious incompetence. So you went to see a personal trainer and he and she told you about tracking your microbes and weightlifting exercises to burn? Wait, now, now you know that tracking micro's and weight lifting are essential, which you didn't know before, so you know that what you have to do, you know you know how to do it. And you know basically what's gonna happen. You have a big idea of what a healthy diet and healthy lifestyle are. Well, you don't know how to do it right When the personal trainer says all you need to be tracking your micro's in the back of your head, you're gonna be like, OK, well, I need to track my micro's, but I have no idea what Micro's are. So this is you consciously realizing that you are ID the point incompetent and realizing a healthy diet or healthy lifestyle. Same thing goes for weight lifting, he says. Okay, you need to do weight lifting your like What the heck is that like? What do you mean rate your consciously incompetent? You consciously know that you have no idea how to do what he's talking about. But you also. Now you also know the elements. You know what you need to do to get to that habit or to get to the goal that you're trying to get to, Which brings us to the third stage, which is conscious competence. So now you know that you need to know these things that I did not know before and you are in the process of learning them. You're consciously building your competence. You start going on Google and you research what micro's are. You know, the carbs, the proteins, the fab, the calories and all that. And you start becoming consciously competence when it comes to tracking your micro's. Then you start researching weight lifting and how you can lose fat and, you know, have a healthier body, and then you start reading about it and learning about those different exercises, and you start developing your conscious competence. You understand how consciously you can have a healthier diet and a healthier lifestyle, and you keep learning, and then you keep trying them. You start tracking your microbes, you start doing the weight lifting and you start noticing progress. Now, when you keep repeating that over and over again, until all of the ideas and all everything you learned in details are now stuck in your head that you don't even need to think about it, you go to the grocery store. You know exactly what you need to buy to track your micro's properly and your Mac rose, and then you go to the gym and you even have to look at your schedule. You know exactly what you need to do. Then you moved into the fourth and last stage, which is your unconscious competence. The best way to know if you got to the unconscious competence phase is to ask yourself if right now somebody comes to me and says they wanna have a healthier life and healthier diet , Can you give them advice, Detailed advice on what they need to do, just like your personal trainer. And if the answer is yes, then you know that you got to the unconscious competence phase or you're really close to it . So you've built your competence way too much, and it becomes natural for you. You can go to the gym and work out without having a workout plan. You can eat well in tractor micros and macros without writing down everything on a piece of paper. Now you are unconsciously competence, and this illustration will kind of show you how the process goes. So, first off you have unconscious incompetence, which is a big circle where you have no idea what's happening. You know the big image. You know that you wanna have a healthier diet or you don't know what you need to do. Then you move into the conscious incompetence face where you have the goal. You know that you want to have a healthier diet and healthier lifestyle, and you start dissecting that into different circles. Each one has a certain element. The 1st 1 is diet, for example, tracking micros and macros. The second is weight lifting. The third is drinking a lot of water. So now you have the conscious incompetence. You know what you don't know, but what you need to work on. And then you dissect that and you break those down into different elements and you start working on them to develop your conscious competence all the way down until you get to the point where you repeated it so much and you became such a such an expert at it that now you got to the level of unconscious competence. Now, this applies directly to any hobbit that you're trying to install in your life. If you want to create a new habit, it's part of your lifestyle. You're going to go through all of these steps. You're gonna sit down one day and you know we're going to start thinking I want to change something about my life. I want to get into better shape. Well, you don't know how to do that, so you're unconsciously incompetent. But you're going to start going on Google and you tube in doing some research and you're going to start, you know, developing an idea of the basic elements that you need to get into a better shape and to get into into better health. And now you are consciously incompetent, you know, what are you consciously know? What are the elements that you need to learn that you are incompetent in and you start learning them. You start developing your skills, you start developing your knowledge and you start consciously developing your competence. And you keep doing that until you get to the point where you're unconsciously competent in a certain area. And once you got to that point, this is the point where you develop the habit properly and you keep repeating it is going to become a part of your lifestyle. I hope this made sense. And I hope you got to understand the four stages of learning well, because you are going to go through these four stages of learning, not just when it comes to installing habits. But in any behavior that you're going to start, that's gonna turn into a lifestyle. And he thought, emotion and action. Everything starts with the unconscious incompetence phase and ends with the unconscious competence face. So you need to be very well aware of those. I hope you guys enjoyed this, and I'll see you all in the next lecture. 8. The Habit Loop: welcome back to a new lecture, and now we're gonna go through the Hobbit Loop. You need to develop a very good understanding of the habit loop because it's one thing to understand the different elements of habit formation and how habits are formed. But it's another thing to understand and dissect the different elements of the habit itself . So we're gonna talk about the cue, the routine, the reward and several other elements that are crucial for you to understand how a certain habit is formed, reinforced and rewarded for you to keep doing it until it terms into an automatic behavior . Now this first illustration that you can see in front of you, we'll give you a closer look at the foundation of every single habit you have. You need to understand the cycle, experiment with rewards and one. Isolate the Q. You need to have a plan and change the routine, which are which are elements for you to be able to install new habits or change habits. But looking closer at the different elements of the habit, you have the reason the queue, the routine, the reward and the craving. First off the reason well, what is motivating you to keep doing the Hobbit. What is the rial reason? You want to keep doing this certain behavior. What are you getting out of it and how are you feeling now? We're not. We're not just talking about the reward. We're talking about the emotional impact of this habit. Ha's what kind of emotions are linked to this habit? Because I'll tell you what, if you're trying to eliminate a certain habit in your life but you have a lot of positive and pleasurable emotions linked to that habit well, you might be able to stop the Hobbit first the first day, second day. But then, the third day, you're gonna have, let's say, a very stressful day and a lot of problems you had, and you start feeling a lot of negative emotions. Well, when you do that, when you start feeling negative emotions, your brain is going to start scanning their environments, all right, and your brain is going to start scanning your environment to figure out how you can compensate and eliminate those negative emotions. Well, when that happens, what do you think? The first thing your brain is going to think about? Well, Of course, your brain is gonna think about the habits not you used to act on and do to eliminate negative emotions or to feel pleasurable emotions. And then, before you know it, you find yourself convincing you convince yourself, bit by bit. See, even though you don't want to do the habit any more, you start convincing yourself bit by bit, because the reason why you're doing the habit is linked to such a positive and pleasurable emotional state that can overcome your sense of discipline and willpower when you are feeling a certain negative emotional potter. Which brings us to the Q. So what is starting The Hobbit? A good way to understand the Q is an example that I that I mentioned before if you saw the lecture, which is smoking well, there isn't one Q or one trigger. There are several. You wake up in the morning. The first Q is you have a cup of coffee and you smoke a cigarette. That's the first cute. Then you have lunch and after lunch that's a second to you. You finish lunch and you want to come down and you know you have another cigarette. That's the second que. Another example would be drinking coffee. Well, for some people, the Q is every single time. When you wake up in the morning, you read the newspaper and you drink a cup of coffee with your newspaper. So now the Q is. When I read a newspaper, it's automatically going to trigger this need to have a cup of coffee. For other people, there might be several cues when it comes to drinking coffee. Maybe every time you feel a bit tired or you don't feel that you can focus. The first automatic trigger is that your brain will think about coffee to compensate, so you're gonna look more into that in the future. But basically, when there is a habit that you're trying to eliminate, you need to sit down and ask yourself what's triggering The Hobbit. To begin with, what Q and my experiencing to start the routine to start indulging in the habit or in the behavior. There's this thin line, and there are several cues that can be that can be involved. As I said, some of those cues are not as obvious as the other cues. That's why it is worthwhile to take some time and really reflect on the different user triggers that you're experiencing. I've had a lot of instances with some of my clients where they are trying to eliminate a certain habit from their lives, and we will identify one or two triggers. And we would we would heal those triggers. And we would We will deal with the problem. And then they would say, You know, I'm still encountered the same problem. I'm still indulging in the same habit and repeating it. And then I asked them, Well, the 1st 2 triggers that we talked about we already eliminated those. So what triggered the Hobbit? Now and then we start building another list of triggers, and they come to realize that Oh, I didn't really put in much effort into figuring out all the triggers and cues that are actually stimulating the habit. So again it's worthwhile for you to take a step and take some time, sit down and figure out all the cues and triggers, because this is where the Hobbit begins, and we're gonna look more into that in the future. If you collapse the Q. If you link the Q two negative emotional state than the entire system, the entire habit would collapse. But again, you don't have to stress about this now. I want you to understand the constants after the Q comes the routine. Well, what does the Q lead to? How does it build up and what are the steps that you take? Well, I'll keep developing on the same two examples I gave you. So smoking, for example. Well, you wake up in the morning, you're having your cup of coffee, and then you have a trigger. Oh, I want to smoke with my cup of coffee. I'll want a cigarette. So the Q is leading to the routine, which is you opening the box cigarettes, taking one out, lighting it and smoking. So this is how it builds up its It builds up into different steps. All those steps are leading to a certain reward that is satisfying a certain craving. Also, when it comes to your cup of coffee. Well, what is the routine? Do you brew your coffee at home? Do you put your newspaper aside? You get up, you go to the kitchen and you prepare your cup of coffee or do you go somewhere to Starbucks or to Tim Hortons and you by your cup of coffee. What is the routine you're following? And again, sometimes the routine is not just one single brew teen. Every hobbit can have different routines that lead to the same reward. Which brings us to the reward, of course, and usually the reward is unified. The reward that you got out of the habit, the feeling is usually one single reward linked to the Hobbit and not several. There are some cases where there are different rewards linked to the same hobbit linked to different routines and different cues. But I don't want you to think about habits at such a level off complexity. Let's walk step by step to understand them, and by now I think you understand what the reward is. Well, it's what you're getting out of it, whether it's giving your body this hit of nicotine or caffeine. Or maybe whatever the habit is, there is a certain reward that you are seeking, and you know that this is the reward when you stop the habit. So there is a queue. You started doing the Hobbit, and then the routine you're doing The Hobbit and then you got the reward, and then you stop the habit. Well, the moment before you stop the habit, what happened before this is usually the reward you're seeking. And once you got the reward and you satisfied the craving, there's no need for you to keep doing the habit over and over again. And you stop all of that to satisfy sir in craving, which creates a sense of dependency which creates comfort and also creates addiction. And we're gonna talk about the elements of addiction, comfort and dependency and further lecture because some of you might actually have developed a certain level of addiction towards habit. And I can reassure you, there is a way to get out of if you are willing to put in the work and understand the habit and dissect it properly. You can overcome for now for you to understand the elements of habit. Pick any habit that you have any any negative habit that you're trying to eliminate, for example, and ask yourself what usually happens before I start the habit. What is the Q. What is the trigger or triggers and cues? Once you figure that out, you already know what the routine is the routine is what we what we look at as the habit itself. You know what the habit is. You know what the routine is. And then well, before you stopped this habit, what's the last? What's the thing that happened in the last minute? Before you stop the Hobbit, this is usually the point where you can identify the reward you're seeking. Now, once you figure out those three elements, you can start asking yourself. Well, what is the reason why am I seeking this reward? And you will start linking into the reason the real reason behind why you're doing the Hobbit. Because I'll tell you what the real reason you're doing a habit is because you are seeking a certain reward to satisfy a certain craving. And once you figure out what the reason is, you know why you're doing the reason because you're seeking a certain reward, you can start reflecting on the craving. Well, once you figure out the reason, you can start looking out where the craving is forming because usually the reward which is linked to the reason is deriving from something that is missing or something that you want to feel or experience, which develops the craving. And it's not just it's not just an example of smoking or having cup of coffee. It can even be a psychological habit. Maybe you you have jealousy problems, all right, And every single time your partner goes out with their friends, you start feeling you just don't feel comfortable. You started developing this this negative emotional patterns, which leads to you texting your partner or calling them and then obsessing about the situation, end up having a fight about it, and then they come back home and you guys talk about it and then everything is good, and then you're not stressing anymore. Well, what's really happening here first? The Q. Is your partner going out with friends? Right? The routine might be. Now you're going to sit there and start thinking in a negative way. Oh, like what if they meet somebody else and they don't want me anymore? What if they cheat on me? What if they do this? What if they do that and the routine keeps going? You start taking all those negative emotions that your feeling towards your partner and you start texting them in calling them and stressing about it until you get to the reward, which is then coming back home and you realizing that, Okay, now that their home and their safe and nothing is gonna happen now, I can feel at ease. And usually people who have jealousy problems with one partner, they experience it with another and another and another. And it's not a problem of trust, per se you might trust your partner bought. What is the reason? Well, you got to figure out what the reason is. You got to sit down and ask yourself as soon as my partner leave as soon as this. As soon as this event takes place, right, The queue and the routine and the reward. What are they linked to? What is the real reason you're developing those jealousy problems? Well, oftentimes, jealousy can be linked to low self esteem levels. And when the reason is low self esteem, what are you gonna be craving? Well, you're gonna be craving reassurance. You're gonna be craving your partner, being there to boost your self esteem again. And you're realizing that No, they're not gonna cheap. They're not gonna do anything wrong. They here and They love me for who I am and they want to be with me. Then you satisfied the craving and the habit is done. Everything is good even though your partner might be furious at you. But you know, the Hobbit is done, and now you feel at ease. Whatever the habit is, all those five elements are gonna be involved in it one way or another, and you will not be able to eliminate a habit until you sit down and figure out all those different elements. You need to be able to heal the different elements that are going through this certain habit. And as I said, sometimes it can be as easy as collapsing one of those factors one of those elements to break the entire habit, Ching. Because in the previous example, if the problem is low self esteem Okay, well, simply by dealing with your self esteem problems and by developing higher self esteem, you will be dealing with the entire problem. But in other examples, such are smoking, for example, maybe dealing with the reason will not help. But dealing with the Q is what's gonna help. So this moment before, before you start the action. Before you open the packs of cigarettes, take one out light and start smoking it. If you deal with the Q and start associating negative emotional patterns with Doc, you you can look into breaking the har bitching so again it's very specific, and every single habit can be different. But every single habit has all of those five elements involved. So I hope you have a really good understanding of those elements by no this illustration from the book The Power of Habit, I think really sums up the habit loop or the hobbit cycle that we go through a que trigger that tells your brain which routine to use, which is, of course, aiming for a certain reason your brain is using. Doc. You your brain is referring to that. You to know what routine to use because there is a reason behind it. There's an underlying reason why your brain chose this cute to link a booster and routine. And then you start the routine, which can be physical, mental or emotional behavior that follows the cute, which leads all the way down to the reward. This positive stimulus that tells your brain that route the routine works well and that it's satisfied the craving and that it solved the problem. And then you go back again and again and again and again. It's a loop. It's a It's a system that keeps working this way. And unless you do something and intervene and break that loop in a certain way at a certain point with a certain element, you will have a hard time eliminating hobbits. And that's also true when it comes to installing new habits. Well, if you want to start and you have it, if you want to actually turn this habit into a lifestyle, you need to make sure that the habit has a Q has a routine, a reward, a reason and a craving that it's satisfying. Because if the habit that you're indulging in or you're trying to install is missing one of those factors, you will have a hard time turning it into a lifestyle. If you start and you have it and your reason is not really strong enough and emotionally compelling enough, the reward is neutral, not positive and not negative, which doesn't give you really those those positive emotions that you need to keep repeating . Keep doing the habit. You're gonna have a hard time installing the Hobbit. We're gonna look mawr into details about habit formation and using the Hobbit loop to install, inform new habits and a further lecture. For now. As I said, I want you to understand the different elements of the habit. Really well, for when we, in further lecture, discuss how to eliminate habits or install new habits by using and referencing those elements that you'll be able to know what I'm talking about with that being said, I'll see you all in the next lecture. 9. Breaking And Changing Habits: All right. Welcome back to this new lecture. Now, we're gonna talk about a very interesting topic that I know a lot of you have been waiting for How you can break and change old habits. Now, for some of you, you might have been trying to change your habits, some old unhealthy habits, some undesired habits that you have. You been trying to change them for a while now, and you haven't been very successful at that. So now we're going to look at how you can break and change those habits. We're gonna look at how you can use the different elements of the habit itself to outsmart it, break it and eliminate it and replace it with a healthier habit. Now, we're not gonna talk about how to install and create new habits. This is gonna be We're gonna talk more about this in details in another lecture. Maybe you already went through that lecture. If so, then that's great. And if not, then you're going to get to the lecture. Pretty soon. So without any further ado, let's get to it. First off, every hobbit has a que and you need toe. Identify that cute. The queue is the first stimulus that fires your neural network reaction and starts the habit change. You can look at it as a mop, and the Q leads you on the path towards the old habit. As students, you experienced the stimulus or the trigger. You start walking the words to reward upon which the habits motivation is based. Every single hobbit that you have is linked to a cue or trigger, and you might not be aware of that right now. But now that I'm telling you that or you also might have heard about that in another lecture, Well, think about it. Think about one of the habits that you're trying to eliminate and now think, What do you do? What happens before you start The Hobbit. What triggers you to start The Hobbit? What is the cue and the Q can be a lot of different things. That's why it's a bit complicated toe identify, but with enough mental effort. If you sit down, you put a piece of paper and you take a pen and you start brainstorming and thinking about it. You can definitely find a Q and even, and sometimes you can find several cues or several triggers that are linked to the same habit. The reason why it's important to identify the Q or the trigger is because it's that stimulus that's starting the Hobbit chain reaction. And if you identify and eliminate the queue, then the entire chain breaks. So the goal is to eliminate the effect of the trigger and re mobbed the process by which the neural pathways are engaging subconsciously and consciously following the stimulus or the trigger before I move on. Just a quick note. If you go through this lecture and you're still a bit lost or confused, or you try some things I talked about and they didn't work, don't get frustrated and further lectures. We're gonna talk about more methods and more systems that you can use your advantage to break the habit change. And we're also gonna talk in greater details about how to actually deal with each and every one of those elements properly. But for now, let's talk more about Q identification when it goes so identifying the queue. First off, you want to start by identifying the Q or cues not you experience to initiate the hobbit sequence you're trying to eliminate. The reason why I used the word sequence is because it is a sequence. It's a Q. It's a routine, and it's a reward. And when you are aware of the time and place the emotions, the mental state, the external influences or the stimulus now you are experiencing, then you can start moving towards identifying the queue. So the Q is not always something physical. Sometimes it's psychological. Sometimes it's an external environmental influence. The Q might be that every time you feel that your cold, you do a certain thing, you do certain hobbit, where every time you feel that it's it's getting hot, you do certain things or certain hobbit. It can also be something physical and by physical, I mean something linked to your five senses in greater details when you hear a certain song when you smell certain perfume when you faced certain kind of food. Or it can also be a psychological stimulus, an emotional state. You can engage in a certain habit whenever you feel stressed, or whenever you feel anxious or whenever you feel depressed, or even whenever you feel happy or pleasurable. It doesn't matter what the Q is and under what category it false into. At the end of the day, when you look at the habit you're trying to eliminate, you need to be able to look at the moment before you start the routine, and this is usually where the Q or Accuse are taking place. Seconds. You want to identify your subconscious reaction to the trigger. See, we are engaging in a certain habit because it brings us some kind of satisfaction or pleasure. And the thing is, we do not experience the pleasure once we get the reward, but as soon as the trigger hits and this is really important to keep in mind. See, most people think that when they go through habit that they feel the satisfaction and they feel this. Whatever feelings they're trying to get out of the Hobbit, they feel that when they get the reward. But that's not true. The reason why the cue or trigger is very powerful, and it can it can move you from where you are or from your progress back into the Hobbit is because this cue or trigger is linked to a positive emotional reaction. There was a study done on on addiction to pornography and see people think that we usually guys or girls would watch born, and then they would masturbate to reach climax in and tow orgasm. And this is what they're seeking. This is the reward, and it is It is the reward. But this is not where the pleasure begins. See, the pleasure began even before they started watching any kind of any kind of porn or any kind of sexual content, and this might be something you can relate to. Horn and pornography have such a strong effect on the brain and a lot of research associate ID, the intensity of pleasure we get out of watching porn and masturbating. They linked it to the intensity of a cocaine addiction, which is really, really powerful. And the reason why people keep engaging in it sometimes every day, sometimes multiple times a day is because simply as soon as the trigger hits, you get a little dopamine bursts inside your system. Now, when when a person climax, when when you reach the orgasm, yes, you're gonna have a rush of hormones. Happy hormones in your bodies, kind of like opiates in your body. However, as soon as the trigger hits. You're sitting on your desk, you're tryingto work or your maybe watching this course. And then you get this little idea in your head that's associated with porn or any sexual competence. And as soon as this idea hits, this is where you start getting this little hit or burst of dopamine in your system. And that's what makes triggers so strong. So think about it. When you feel the trigger towards a certain hobbit, whatever it is is the trigger associate ID with negative or positive emotions and emotional state and mindset is the trigger associate ID with an anticipated reward or anticipated pain, anticipated pleasure or anticipated pain. And I can tell you almost positively that 100% of the times where you have a habit you're trying to eliminate the Q or the trigger are usually associated with pleasure at that moment. And they're also associate ID with an anticipated reward that brings you pleasure. This is biology, physiology and psychology. Human beings by nature tend to want to avoid pain and embrace pleasure, So if the queue brings you pain and the reward is painful and it brings you discomfort, you will automatically move away from that habit. And this happens often when people get to a point. You know, you've been trying to quit a hobbit for so long, right? And it's never working. Let's take smoking, for example. All right, somebody's been smoking their entire lives 2025 years, and they've been trying to stop on day. They were never successful, right? And then 20 years later they get identified with lung cancer and they have to go through the toughest six months of their lives in recovery. And for some people they go out of recovery and they never smoke again. Why? Why did they spend 20 years trying to overcome this habit and Onley now? Were they able to overcome it? Well, simply put that after they went through no horrifying six months of recovery and and, you know, tough times and a lot of pain Have they experienced now that they feel the trigger? Now that they think about smoking, they associated that with the experience they hide while recovering with all the pain they felt with all the hardships they had to go through. And now they don't think about the reward as this little nicotine head that's gonna give them pleasure. But they associate the reward with pain with what they felt with what they went through, and they take a decision and say, Never again, I'm never going to do it and they never smoke again. Now the thing is, and listen carefully to what I'm about to say right now, your brain cannot tell the difference between imagination and reality. I'll give you a quick example. When you were a kid and you were sitting in your room and then, you know, before going to bed, you watched this horror movie. Well, you know now that it's all imagination and it's all fictional, right? Unless some of you believing those stories, then that's that's, you know, that's another case. But saying that you watched the horror movie and you know it's fictional and you know that it's not true. And you know that Grim Reaper is not going to come from under your bedding. Rob your leg. This is not gonna happen, right? You keep imagining it. You're sitting in your bed as a kid and you start thinking about it. You're like, Oh my God, Is he under my bed? Is he gonna come. Is he gonna kill me? Was gonna happen. And then you start feeling stressed and you start feeling scared just by imagining and at the same time, something you can try right now with your imagination. See, right now, while while this lecture is still playing, what I want you to do is I want you to close your eyes. All right? And think about a memory you're very, very grateful for and take. Take a minute. Take a minute. To really soak in that experience. Think about a moment. You're really grateful for a moment that changed your life and that the moment that where you were so happy Think about it. Feel it. Imagine yourself there again. What are you seeing? What are you feeling? What do you experiencing? Go deeper and deeper into that memory. Now stop and open your eyes. You can notice that right now and maybe you can't notice it. But I can tell you 100% that you feel happier right now. Even even if you feel 1% happier, you do feel happier just by the use of your imagination. See your conscious brain hospice creative, imaginative faculty that you can use to your advantage. If you're trying to quit smoking, you don't need to wait until you get lung cancer or really tough disease for you to associate pain. With the act of smoking, you can do it right now. You can imagine it. You can use your conscious imagine of faculties to introduce this pain and link it to the cure the Hobbit itself. And then once you start reinforcing that, your brain will start to pick up on it. And before you know it, you don't even need to put conscious effort or you don't even need to put any will power into changing that habit. Your brain subconsciously will automatically want to avoid the Hobbit and move away from it because it brings you pain and not pleasure. This is really powerful what I'm saying right now. And if you if you didn't really understand what I said or if it didn't make sense or if you weren't really focused, go back and listen to what I said because this little tiny idea can be revolutionary. This one time idea I've seen it and I've taught it to a lot of my clients, and I've seen them change their lives just by using their imagination and their pain and pleasure faculties to eliminate habits or install new habits in their lives. So, of course, the third step is you want to start to consciously changed your subconscious reaction to the trigger. If the trigger itself doesn't set us up to anticipate pleasure, what to anticipate pain and your brain will automatically adjust itself in a way to avoid the hobbit process that is about to unfold. And I've seen this method changing people's lives in a way that you can't even imagine. I've had clients who were addicted for smoking for so long, and they did that and then before you know it, I see them a few months later and they didn't smoke. They quit. They don't even crave it anymore. They hate it. And even when you know when they're passing by someone and he's smoking, they just get triggered and they're like, No, like they want to move away right? I've had a lot of people who are addicted to porn, addicted to marijuana, addicted to a lot of things, and they tried this one simple method and it changed their lives. Now you might take this method and it might change your life, But again, maybe you didn't really understand it properly. If not, go back and watch it again. And if you still don't understand it, if it doesn't make sense, it's OK. Don't stress about it, because we're going to go through a lot of other methods that can help you overcome change and eliminate hobbits. Which brings us to the reward. Now. Sometimes you might find it hard to associate the trigger with unwanted emotions and feelings. As your brain is very accustomed to the automatic reaction, the neural pathways are formed and they so they're so hardly wired that you can not put any conscious effort into changing it. Here's the other intervention you can do, which is eliminating the reward itself. Now, when you eliminate the reward, then the trigger will not be linked to an anticipated reward. That brings you a certain level of satisfaction, right? So you do that by asking yourself first, Why do you want to stop the habit? What? What did it cost you so far? How much discomfort is it bringing you? How long have you been trying to overcome this habit. And how is it affecting your life? So you need to write all of that down. Write down why you need to eliminate the habit. Why you don't want it anymore. Why you're sick of it and that's it. You're done. And the thing is, you can take a decision at any second. Once you write down that list, you need to start consciously associating that list with the reward. And when you do, the reward doesn't really seem as a reward anymore, right? It seems like you're kind of tricking yourself, and I know that you're too smart to trick yourself at this point, right when you start associating the reward with all the pain and all the discomfort and the struggles this habit has caused you so far, the reward sees is to be a reward. And then even if you feel the trigger well, the reward itself doesn't really bring you any pleasure. So there isn't any kind of anticipated reward or pleasure that you're seeking. An important concept to keep in mind is that your brain will scan your environments to see what's available around you to satisfy the craving now, by eliminating the reward you eliminate the availability of potential satisfaction. So when you feel a certain way you feel a certain emotional state, for example, and you don't like it, your brain will start scanning your environment and thinking about all the things that you can do to get into a better emotional state. Right? And usually one of the first things Stotts that's gonna pop in your head is that you're gonna get triggered to do the same habit that you've been doing in the past to compensate the negative emotional state with the reward, you're going to get out of the habit. But now your brain right starts starts searching your environment, and then the trigger hits. And as soon as the trigger hits, your brain will be kind of confused, because the reward now is not really gonna help. It's not really gonna put you in a better emotional states. Even better, it may be, the reward is gonna put you in the worst emotional states. Then your brain is gonna be like, No, no, no, we're not going to do that. That's not going to do us any good. This is how your brain works. And even if you're finding it hard to associate a reward with negative feelings or discomfort or pain. Then there is one more thing I want to talk about, which is changing the routine. The last thing you can try is working on adjusting the routine itself. Usually the routine is our road map towards to reward right. So if we change that routine, we can change the road map itself. The question is, what part of the hobbits are you trying to eliminate? Which one is affecting you the most. And sometimes maybe the entire hobbit is affecting you the most, equally Right. So you have the cute and you have the reward. Now ask yourself, Is there a different hobbit or different routine that I can do that I can replace but can get triggered by the same stimulus? And I can also lead to the same reward. I had a client of mine who was who was highly addicted to pornography. And obviously, you know, when people when people seek pornography and sexual content and all that is because at the end of the day their brain is seeking dopamine happy hormones, And why would your brain seek happy hormones? Well, Obviously you seek happy hormones when you're not feeling that great. So the queue was usually, you know, he would start thinking about some sexual stuff and the reward while the orgasm, the reward that's associated with it subconsciously, is the burst of dopamine and happy hormones in his system. So I said, I'll tell you what, I'll tell you what I want you to do now. Research has found that working out, whether it's a five minute workout or a 50 minute workout unless you don't like exhaust yourself a little workout, then have very positive influences on you. It can release a lot of endorphins and happy hormones in your body. There are not as intense as you know, the dopamine burst and happy hormones you're going to get out of an orgasm. But still, it's enough for him to feel the reward to feel the satisfaction. So what I said to him, I said, Look, every time you feel the trigger, you feel you know, you start getting thoughts about about watching porn and sexual stuff. What I want you to do is I want you to do some push ups or sit ups or OB workouts. or even if you can go for a run, Whatever. You know, whenever you start having those triggers, go do something that is related to fitness. And he did than before. He knows it. His brain started associating this stimulus with the routine of working out of doing any kind of fitness exercises. And he got the reward because he felt great after he did the work out. And before you know it, he stopped. He stopped watching porn and stop masturbating. And he started enjoying a healthier sex life because now that he's working out more and all that, not only did he, you know, eliminate a bad habit, but he also got in better shape. So he felt better about himself. He got more confidence. And then he started talking to Mawr Partners. And, you know, he started exploring his sexual life, the rights and natural way. And I know I talked about porn as an example and masturbation a few times and and some of you watching this right now, you might you might watch born often and jerk off often, and at the end of the day, it is a personal decision for him, For him That was something that was affecting his life a lot, because he was he was doing it several times every day, and it was affecting his sexual life and his health and his energy levels. But if somebody has this habit and you know you don't do it as often and it's not really affecting your life and you want to keep doing it, I'm not telling you what to do and what not to do. I'm just giving you the systems that you need and you will get to pick what habits you want to eliminate and what habits you want to keep. So that being said, just to wrap a blast sport is find a replacement, find a different routine that can bring, you know, a similar reward that you can link to the trigger that's already existence. But that would be healthier and more beneficial for you. That being said, I hope you guys learned a lot in this lecture, and I'll see you all in the next lecture 10. Scheduling And Consistency : Welcome back to new lecture. I'm really glad that you're keeping the consistency with discourse because this is exactly what we're gonna talk about here. We're gonna talk about scheduling and consistency, creating a powerful habits system. Now, now, in the course, you will also find an action book that is basically a follow up sequence for this lecture. It is an action book or an exercise book. Now you can use to apply the scheduling and consistency methods on about to talk about, so make sure that you check out the action book and that you use it. It has been used by a lot of my clients, and they have seen tremendous results when they used it. So make sure to check it out and let's get to it. Scheduling and keeping track of consistency is a key factor when it comes to you know whether you're going to be successful at implementing and eliminating habits or not. First off, we're gonna have a habit schedule. I have a schedule to track your habit and this will reinforce your accountability. You will find that in the action book, but maybe you don't want to use the auction book Well, you can simply create one yourself. Just draw a table, get a piece of paper and draw a table and write down 21 days. The reason why I said 21 days. It's because usually it takes 21 days for us to pick up a behavior and and, you know, installing it as inhabit or eliminating a behavior and just condom moving away from this behavior. So have a schedule where you can keep track of every day where you did the habit or you didn't do the habit you're trying to eliminate. Keep track of that because when you see yourself when you have a schedule and you know you tape it to the wall and then you see that you know they want you did it they to you did it 345 five days in a row. You did it. And then on the sixth day, they're feeling you're not feeling really the motivation. You don't really feel like doing it. This piece of paper is gonna be right in front of you, but it's somewhere you can see it, so your brain is getting familiar with it. And when you look at it, and you see that you've been doing great, that you've been going strong for five days, you might be able to find this little bush of motivation that you need to keep going and the first challenge of the reason I say it's challenge because it is a challenge you are challenging yourself. It's not easy to change habits. It's not easy to eliminate habits. It is a challenge. And if you really want it, you got to get ready to challenge yourself, because I am pretty sure that if you make a firm decision, you got everything it takes to overcome the challenge and ace it. Keep track of the habit schedule and keep a habit schedule going for each and every habit until you have a 21 day street until you go 21 days where you do the habit. And then once that happens, you can get rid of the schedule, and then you'll see that you're doing the habit automatically. You don't need a schedule to remind you anymore. It's engraved in your head, and if, after you know removing the schedule, you feel like you're you know you're slacking again and you're not following up with the habit. Go back to the schedule, do it again. But this done. Increase it. Go 30 days and then repeat those a work. Do it again. Let's do with 60 days, right, and you keep going until the Hobbit becomes a lifestyle. Now. Another important thing is having micro and macro goals. This is one tiny idea that most people miss out on, but it's crucial to your success. You need to have a minimal goal to stick by and an ultimate goal that you wanna work towards. So let's say I'll give you two quick examples. You're one of meditate. You want to start, you know, enhancing your spiritual side and you want to start meditating. So people, they said, the habit of saying Okay, I want to meditate every day for 20 minutes, and it's not easy. Discipline yourself and meditate every day for 20 minutes. When it's a fresh new habit right now, you can outsmart it. You can have a minimal goal, and you can have an ultimate goal that you work towards. So if you you know you meditated for 20 minutes the 1st 3 days and then the fourth day you were kind of tired, and you can't find the discipline to sit down and meditate for 20 minutes. It's OK. Do not tyrannize yourself. Listen to what I'm about to tell you. Don't tyrannize yourself. Don't beat yourself up. Negotiate with yourself and I'm gonna talk more about this concept soon. But bear with me now. The goal is to meditate for 20 minutes a day, and on the fourth day you're kind of tired. Then you don't really feel like it, right? Well, you have a minimal goal and this minimal goal. You need to promise yourself that no matter what happens that at least you'll be able to keep up with this minimal goal and you get to set this minimal gold yourself. What do you think is, you know, an amount of time that it's fair. I no matter what's happening or how you're feeling, you'd be able to at least keep up with this minimal goal. Maybe instead of meditating for 20 minutes, you'll meditate for five minutes. Right now, it's the goal is kind of smaller. It's easier to do, but at the same time you are keeping up the consistency of the habit Another example would be reading. Let's say you're aiming to read 50 pages every day, right? You set a goal. I want to start reading, and I want to read 50 pages every day. Now, on the seventh day, you're tired. You had a long day at work. You come back home and you know you just one arrest and you're just tired, right? Well, it's fine. You don't have to read 50 pages, set a minimal goal, but keep the consistency going instead of reading 50 pages, read five or 10. Now it's easier to do that, right? Even if you're tired. Even if you're you know, you just want to want to get to bed and rest. You can sit in bed and you can read five pages. It'll take you 10 minutes. This way you'll keep the consistency going. Which brings us, of course, to the consistency. Do know aim for perfection. I'm gonna talk more about this in a second, but do not aim for perfection. Most people, when they pick a habit, they say, All right, I'm going to start doing this habit every single day for the rest of my life, and they're 20 years old. I'm like, there is no way you're going to keep doing this habit consistently every day for the next 60 years. I don't know how long you're gonna live. There's no way you can do it. What you can do is you can keep track of the consistency. There is a certain way to calculate your consistency rate, and it all depends on you know what kind of habits schedule you want to follow. So I'll give you a quick example for you to understand it. Let's say you want to start reading more, right? It's an example that I already gave. So you want to start reading more, and you set up this schedule for 30 days, where you want to read 30 pages every day. Now you did it the first day. The second day. Third day you did it all the way up to the fifth day. And then, you know, you skipped a couple days and then you went again for another six days, and then you skipped another two days. All that to get to the end of the 30 days. And let's say at the end of the 30 days you were able to read the 30 pages 22 days out of 30 and the eight days remaining. You didn't really do any reading. Now the consistency rate is calculated based on a percentage. So every day when you do the habit, you give yourself 3.3 points. You divide 100 divided by 30 and you get a number. And every single day when you do the hobbit, you give yourself the points. This is why I'm saying it's a challenge. It's a game, right? You won't accumulate as many points as possible, but do not aim for perfection. So let's say you did it the first month and your consistency rate was at 73%. Now, the next month, you're aiming to either keep it at 73 or increase it. So next month you get to 76. In the third months, you stay at 76 and the fourth you get to 84 and you know you can keep up the consistency, but you need to set a minimum consistency rate. So let's say you want to have a minimal consistency rate of 50%. You don't want to draw below 50% and if you want to take it a step further, those eight days that I told you about where you didn't read well, these are the days where you can use the minimal calls. Instead of reading 30 pages, you read five pages, and when you do the minimal goal, you still give yourself points. But you give yourself half the points, So if they're giving yourself, let's say, 3.5 points. Every time you read 30 pages a day and you read 10 pages, you give yourself half of that great. This way, you'll be able to keep up with the consistency, and when you keep up with the consistency, you'll be able to see the progress. And when you see the progress, you will get more motivated because you can see yourself improving, which is motivating you. Feel good when you see yourself improving is succeeding in overcoming the limits that you weren't able to overcome before, right, So keep track of your consistency rates. Do not aim for perfection. Aim for consistency and monitor your improvement no matter what happens, said a minimum consistency rate that you want to stick to and make sure that you can stick to that consistency rate and then work on improving improving your consistency rate every month, getting better and better. And if you're not getting better, at least you're not going backwards rate. You have a minimal consistency rate, and you're going to stick to it no matter what happens. So even if you have a bad month where you weren't able to improve, at least you didn't move backwards. You maintained the progress that you made so for and in that you can see tremendous success when it comes to changing your habits. I hope you all enjoyed this lecture and again make sure to check out the action book that's available in this course to use it because it can be really helpful. As I said, it was used by a lot of my different clients, and it worked, and it really had tremendous results on them. I even use it myself every day, so make sure to check it out and the consistency rate in it. You can tailor out your own system, depending on you know what you want, what you want as a goal and all the different habits that you have, we'll make sure that if you don't use the action book, you have a habit schedule and that you calculate the consistency rate by yourself on another piece of paper and stick it to the wall. Or put it somewhere where you would see it so you can keep your mind alerted and focused on the goal. 11. Setting Habits On Autopilot : All right, Welcome back to a new lecture. Now we're gonna talk about setting your hobbits on autopilot. It's one thing to start a hobbit and do it once, twice, three times. But the goal is to turn this this behaviour into habit into a lifestyle, right, and you're going to get to know that it's pretty simple. We're not reinventing the wheel here. It's a methodology you can follow. And if you follow the steps that I'm about to tell you when you have a habit, you can simply turn it into a lifestyle. And when I say lifestyle, what I'm what I'm aiming for is dot You will start doing The Hobbit without putting any conscious effort into forcing yourself into doing it. It becomes subconscious so automatically. Let's say you wanna start meditating in the morning, and you know that this behavior turned into habit into lifestyle. When you let's say you're doing it in the morning, when you wake up in the morning and you don't meditate and then you feel like there's this voice in your head that's saying, Hey, there's something missing. There's something we need to do a well, we want to meditate There's something we need to do, right. When you get to that point, you will need to put any conscious effort. Your subconscious brain will automatically trigger you to go do The Hobbit, and that's the ultimate goal. So let's get through it. In a nutshell. There is no big secrets here. Repetition, repetition, repetition. When you repeat a behavior over and over again, you will start reinforcing the neural circuits and pathways linked to the Hobbit. And with enough repetition, what would happen is your brain will automatically react to the behaviour as soon as it is exposed to a stimulus or a repetitive pattern. And the example I gave before While the stimulus is waking up as soon as you wake up, let's say I don't know. You drink water, you brush your teeth and then you're used to meditating, and you repeated that so much that after, let's say 21 days or month, when you wake up, you drink some water, you brush your teeth. If you don't meditate, you're gonna feel like there's something missing. Now a problem that often occurs is dot you're not repeating the habit enough. You don't have enough repetition and enough consistency to turn it into behavior because at the end of the day, you need to reinforce the neural circuits, and you do that by repeating the habit over and over again. There is a concept in neural plasticity that says neurons that fire together would wire together. So when you start activating the neural pathways that are linked to this behavior, and you do that consistently over and over again may be at the same time. Or maybe after a specific event or following a specific stimulus, it will become hardly engraved in your subconscious brain. So what happens when you know you're trying to repeat it and you can't really get the hang of it? You can't seem to repeat the behavior over and over again until you turn it into a lifestyle. Well, what you can do is you can rely on some loop adjustments. What I mean by Loop Adjustments is doing some adjustments to the habit loop itself. When you see that you're having problems with your repetition or consistency rate, take the time to review your plan and make adjustments. That's one tiny idea and and a problem, in fact, that I encountered with so many of my clients, they start a habit. They do it consistently for 6567 days. And then they failed to do it on the eighth day and the ninth. So what do they do? They think that they're no good. They can never do the habit and they end up dropping it. And that's not what I want you to do If you or if you took this course, you gotta be ready to commit. Because if you don't commit to changing your habits and getting to the lifestyle you want, you're not gonna be able to do it. And I'm here to help you if you listen to me. So you're having some problems. You're trying to repeat the habit, but there is something missing. Well, look at the Hobbit, Luke. They time to review your plan and make adjustments. Don't change the goal. Don't change the Hobbit bill. Drop it, analyze it, and then make the adjustments that are necessary. And then try again and again. Now, once done, you gotta monitor the results again and keep pivoting until you had not sweet spot of consistency. You're looking for loop adjustments. Can you know you have different loop adjustments that you can apply. You can make some adjustments to the stimulus or the trigger. Maybe the trigger is not stimulating enough. Maybe it doesn't give you this this anticipated joy, happiness or fulfillment or excitement. Not you're looking for to start The Hobbit than Ask yourself, What can I do to improve the efficiency of the trigger? Maybe the routine you're following is not something that you're really enjoying. I've had some clients who had a D h d, and for people with a D. H D. It's hard to meditate at first. It takes a lot of effort, and when they close their eyes and they try to focus on their breathing, practicing mindfulness, they start having a lot of thoughts racing through their heads and it becomes a bit challenging. So one of my clients actually, um, who was having this particular problem, and he tried doing mindfulness exercises for a while, and he just they didn't get the hang of it. He wasn't excited to do it, even though he knew that he needed it to calm down and focus more on concentrate more, he wasn't able to do it and then he started stressing about it. Now, let me ask you, if you are trying to install a new habit in your life and you start stressing about it, what do you think your subconscious brain is gonna tell you to do when you don't have the willpower and discipline to choose for yourself consciously? Well, obviously, your subconscious brain is not gonna pick something that's true. That's stressing you out, especially if you've had a bad day. And when I talked to him, he emphasized that you know, he wants something a bit more physical where he can move, and at the same time, you know, relax his brain and and be mindful. And we switched into yoga. And I can tell you right now that as you're listening to this, he's probably doing yoga today, and he's doing it every single day. I thought them often, and it's one habit that changed his life because now he's excited. He wants to try it. Another one of my clients also who tried meditation and, you know, it just wasn't the right thing for him. But he wanted some kind of breathing exercise, and Wim Hof, the Ice Man I don't know if you heard about him. If not, I highly recommend you look him up. He has this breathing method and it's really efficient. What it does, basically, is that it fills your entire body and brain with oxygen. And when you have oxygen running in your entire body and in your brain and high quantities , you got more energy, obviously. So I suggested the method and he tried it, and he sent me an email the next day saying it was the best thing he ever tried. And when I read that email, when I when I saw that, he said, It's the best thing he ever tried And he's so excited. I knew that he's going to do it again tomorrow and the day after and the day after. And when he doesn't do it, he's gonna feel like there's something missing because he is excited. He is thrilled. So maybe the routine that you're following is not something that you're particularly well adjusted to right now, So try to change up the routine. Whatever it is, try to make some adjustments to the routine includes something's not really excite you some things that you'd be excited to do some things that you'd be happy to do that bring you joy a moment, you know, want to stress yourself out. It's hard enough to start a new habit and implemented a sport of your lifestyle. It becomes a lot harder when you start stressing about it, and the last thing you can look at adjusting is the reward. Well, I have a lot of people I know who would start a habit just because they heard their friends saying, Oh, it's really good, but they don't actually know what benefits it brings them and what they're actually seeking out of it. They just say, Oh, I want to be healthier. I want to be You know, one have a healthier lifestyle and they start doing the habit. But when you don't have an end goal, when you don't have a vision of what this habit is going to change in your life, you're gonna have a hard time finding the motivation to do it. So the key here is repetition. That's why if you went through the lecture where I talk about scheduling and consistency, if not, you're going to go through it. I emphasize that keep track of your habit until you go for 21 days or 30 days, depending on how well you just do it and make sure that you repeated the habit. Whether it's the micro or macro goal, keep repeating it for a streak over and over again every day for a while, all right. That's how powerful repetition is. Tony Robbins and his Ah, in his seminar date with Destiny. He gives an amazing example, all right. He used to go for a run every single day. Careful, I said, every single day. He didn't just go on weekends and he didn't, you know, go three days a week. He went for a run every single day for about 45 minutes to an hour, and while running, he kept repeating to himself and saying, I'm unstoppable. I'm unstoppable. I'm unstoppable. Well, guess what's going to be stuck in his head After a month of doing that, he's gonna be unstoppable, his subconscious brain soaked in the idea that he's unstoppable because he repeated that over and over and over again. And same thing goes for your habits. So make sure to take note of that and repeat, repeat repeat, practice. Practice. Practice practice makes perfect, and if there's something wrong, you aren't able to follow up with it exactly and properly make some adjustments, but don't quit. Don't stop pursuing the habit that you're trying to achieve. A just adopt, overcome and then go again and again until you hit that sweet spot where you turn this behavior into habit and this habit into an automatic lifestyle. I hope you guys enjoyed this lecture and I'll see you all in the next lecture. Let's do it. 12. Habit Variation : Welcome back to new lecture, and I want to emphasize that this lecture is probably one of the most important lectures in this section in the Hobbit section, and you're going to know why in a second. But I want you to pay really close attention to this lecture because the concepts I'm going to talk about or some concepts that most people miss out on most people don't apply. And they're the biggest contributing factor that leads thumb to failure at the end of the day, when it comes to trying to establish new habits or eliminating habits from their lives. The crucial variation factor hobbit variations that starts with the big, big question. How do I feel today? How do you feel today? See usually when we wake up and we're in a good moods and were motivated and we're happy, it's easier for us to keep up with our habits. When you wake up and you're feeling you know you're feeling amazing. It's easy for you to get out of bed and start doing the habits that you need to do. It's easy. What's hard is to keep up with the habits and keep up with the consistency. When you wake up on the wrong side of the beds, when you wake up feeling stressed or anxious or depressed, right? This is when it's hard to keep up with the hobbits. It's no hard when you're feeling hot being motivated, but it's hard when you're feeling down and unmotivated, and this is exactly what I want to talk about in this lecture now. Usually, we want to start with a big question. When you wake up in the morning and in this course you're going to find a document, a habit tracker, which is kind of like an action book that I talked about a lot during this course. If you didn't get the chance to see it yet, you'll see it when you get to it, and basically it will help you monitor. It will help you assess how you feel that day, how you feel in the morning. That's the first up. Ask yourself How do I feel today? It's a good idea to have a scale from 1 to 10 every day. I can help you assess how you feel, and in The Hobbit trucker, there's gonna be a scale that you can use to assess how you feel now based on the results based on how you feel, you will include some habit variations based on how you feel. You'll have a list of habits that can monitor, and you that you can apply based on how you feel on that specific day. What do I mean by that? Well, let's say you woke up one morning and you're feeling as we said, hot, be energized and motivated. Then you carry on with your day and you do the habits that you want to do. And most probably, if you follow the systems in discourse and you're feeling good about it, you are going to be able to make it. Sometimes we all have days when we wake up, and we just we just don't feel that great. We feel stress. There's something going on in our lives or whatever. You just don't feel motivated now when you're doing the scale from Winterton, when it's above five, when you wake up in the mood in the mindset which is above five. Jerry on with your regular routine with the regular habits that you established. However, when it's below five, you needs an emergency plan. You need a habit variation. You need to do some habits that will put you in a better moods, and you need to assess that. Which brings us to, you know, the third point. Keep track, analyze and adjust. Keep track of how you feel and how the Hobbit variation is making you feel in general and analyze the results and adjust accordingly. And I'll give you some examples for you to understand what I mean. Better because it's important. It's really important to keep what I'm saying. Keep it in mind and take notes of that. Let's say you woke up one morning and you feel on a scale of 1 to 10. You feel a three, right? Your mood and your mindset. You feel three or four and it's below five. So this is where the Hobbit Variations steps in now, depending on what habits you have in the morning, this is where the variation steps in. Usually there are things you can do to just feel better to boost your moods, and I'm gonna give you some examples working out, and I don't mean working out for an hour. I mean, you know, doing a five minute workout can boost your dopamine levels and increase your motivation and can boost your moods Having a cold shower even if you're not comfortable with it, you might want to get comfortable with it and get used to it, because it can also help reduce anxiety, reduce depression and booster moods in general. 1/3 example is meditating. Meditating also boost the mood, and it helps reduce any kind of negative emotions, depression or an anxiety you might be feeling. Those are just three examples, but this list is endless. You can literally add anything you want to the variation and usually pick something that, if not scientifically proven to boost your mood, which is, you know, the harvest that I just mentioned. Just pick something that you love, something that you're passionate about. One of my clients found that one of the things that makes him really happy and motivated as being in a state of gracefulness. So whenever he wakes up in his mood, is under a five. He would write down five things he's grateful for, and he would look at the list and he would contemplate, and he would think about it, and then he would feel better, and then he'll carry on with his day. Feeling more energized, more motivated and happier now, for you can be different. Maybe you love music, and the Hobbit variation can be when you're having breakfast instead of just, I don't know, watching some something educational. You would put your favorite tunes and you would dance to your tunes. You would listen to them, and you would feel the music. Maybe maybe reading is a habit that can boost your mood. Whatever it is, make something that you're really passionate about, something that you love something that you know can put you in a better moods. And when you wake up on the wrong side of the beds and your mood is below a five, start with this habit variation and then carry on with your day because if you don't solve , the problem is going to stay with you throughout the day and it's going to snowball. See, that's the thing about emotions and moods. And general, when you're feeling happy and something good happens, it feels even better. But when you're feeling bod and something bad happens, it feels even worse. So when you solve the problem. I'm not saying you you need to get in this amazing, outstanding mood, but just just get yourself in a better mindset. Get yourself ready and don't stress about if you missed one or two habits that morning, because it's better for you to do habit variation where you would boost your mood and feel better about yourself and carry on with a successful day instead of urine. Izing yourself and forcing yourself despite how you feel. Forcing yourself to do the habits and then ending up in the middle of the day feeling drained and unhappy and feeling like your entire day was just horrible. So this habit variation it is crucial. Make sure that you analyse after you do the habit. Variation. You need to see how you feel. If the habits that you picked are not making you feel any better, try to pick something else. Try to keep analyzing and readjusting until you hit that sweet spot, and when you do, you'll have a habit variation program in place. So this is what I usually do as another example. Every time when I wake up in the morning, I would open my notebook and I have a section which says, You know, there's a scale of 1 to 10. How do you feel today? And if I feel above five, then I would just I do some stretching, usually, and I might do some yoga and meditation than on have breakfast while watching some educational contents and that talks there some courses and then Howard's brush my teeth and carry on with my day start my day. But when I start my day feeling below five, I would not do that. One of the first things I do is first. I would drive some things I'm grateful for. It's something that I actually enjoy a lot as well, and you might like it. Another thing I do is I'd listen to some motivational tapes or inspirational tapes, and I keep doing that and I keep practicing my habit variations, habit over habit until I feel myself in a mood, which is in a mindset which are above five. And once I end, I can carry on with my day, this little this little tweak here, the habit variation concept. I can promise you if you do it properly, it can be life changing, and that's one of the biggest problems that people encounter when they wake up on the wrong side of the bed. Feeling depressed, feeling stressed, really on motivated than they can't do their habits and they fail. And that's that's the thing. When you're feeling bod all right, automatically, you know you're feeling unhappy and unmotivated. You have a tendency to skip some of your habits. And when you do, just because you're feeling bods, the fact that you missed the habits will make it feel even worse. And that's why people end up dropping those habits, and I can. I have so many had so many clients who, you know they were carrying on with their habits for 10 12 days and they were going all strong. And then something happened. They woke up the next morning and they weren't feeling that good. They weren't feeling happy. They weren't feeling motivated and they drop some of their habits, and when they did, they felt so bad about it. They started beating themselves up. They started, you know, distressing about it so much and calling themselves failures that they will never be able to do it. They will never be able to achieve it, and they ended up dropping the habits. But instead, if they had a habit, variation were on that particular day. They woke up and they that's some habits to put themselves in a better moods. Then things would have been different. And when they tried that things were different. And this is exactly why I wanted to share that with all of you. So I really hope you take this into consideration. And I hope you enjoy this lecture and I'll see you all in the next one. 13. Keystone Habits: All right, Welcome back to new lecture. This is an interesting lecture. We're going to talk about a concept that, you know, not a lot of people take into consideration, which is Keystone habits creating a positive change? Keystone habits are hobbits. Start. You already have. No. You know, no matter what's happening in your life, I'm pretty sure that you can think about at least one good habit that you have whether it's , you know, brushing your teeth in the morning, whether it's eating a healthy diet, whether it's working out, whatever it is, you do have a least one healthy habit in your life, right? And based on that, you can start building up. What do I mean by that? Well, you'll get to know what I mean by that in a second keystone habits. As I said before our habits that are already established in your life now they can lead to the development of multiple good habits by the formation of a chain reaction, and this chain reaction can produce a number of numerous positive outcomes in your life. If you're trying to install a new habit, why not use the hobbits, the good and healthy habits you already have established in your life and build upon that. I'll give you some examples. Exercising, making your beds, planning, scheduling, brushing your teeth. Go in tow work, whatever. Whatever the good habit is, you do have healthy habits. And then let's say you have a new habit that you're trying to install. Right? Let's take another example. Let's say you want toe start journaling. You want to start, you know, having your own journal and writing down your ideas. Now you know that every morning when you wake up, you make your bed. This is, for example, the first positive hobbit that you have, and what you do is you link the new other of habit that you're trying to install, which is journaling. You link it to the pre existing habit of making your beds. So what you do is now, every time when you wake up, you make your bed and then immediately you go and you journal for a bit. You write down some of your thoughts, some of your ideas. Maybe you're right down some of your dreams, the dreams that you have that night, whatever the habit is. I think by now you can kind of understand what I'm aiming for. You have a preexisting, healthy hobbit, and you can link than you hobbit to the old one. It's a really simple yet effective system. Your brain subconsciously is already used to the old habit. You're already used to waking up in the morning and making your bed. So now it's easy to build upon that. You already have a chain that is in place. That is insult, and all you're doing is you're adding another ring to that chain, so this can also be used in another way. It is easier to use preconditioned habits to set up new habits, as I said, but it is also helpful to use those keystone habits to replace or eliminate old negative habits. As those habits are established and conditioned, you can simply engage in those habits instead of you know, the old unhealthy habits you're trying to get rid off. So let's say that let's take another example. Let's say that every day before going to work, you have the habit of going to the gym and working out, and there's another hobbit that you're trying to eliminate, which is that every time When you come back from work, you have the habit of sitting down and wasting, you know, a couple hours watching some shows and watching a movie, and you don't want that. You want to be more productive. You want to use that time to your advantage. So what do you do instead? Well, in the morning, when you have a lot of discipline and a lot of willpower instead of going to the gym before going to work, you can try to install, and you have it there instead of going to the gym. Maybe you want to read a book. You want to meditate. Whatever you know, you find a new, healthy Abbott to install instead of going to the gym before work. And then instead of watching a show and wasting a couple hours after work, what you do is, once you finish work, you go to the gym or you go for a run. You do The Hobbit that is already established, and what you're doing is you're using a habit that is already solidified and conditioned in your brain. You're just switching what time you do it, and you're replacing it with an old habit that you're trying to eliminate. You see, this little system, as simple as it is, can be highly, highly effective. A lot of times when I meet with my clients, the first thing I asked him is told me about some of your healthy habits, you know, because if I can, if I can find some of their healthy habits and we can build a Keystone Habits system around them, then they don't need to go through a lot of struggling. They can literally use the healthy habits that they already have to move closer towards their goals. So I encourage you to take some time off after finishing this lecture and write down some of the positive habits that you have and get creative with it. Now that you understand the Keystone Habits system and you identify the positive and healthy habits that you have in your life, you can start getting creative and ask yourself, How can I used the Keystone habits system to my advantage with the pre existent healthy habits that I have? I hope you guys enjoyed this lecture and I really hope that you will write down your healthy habits and try to use the keystone habits system to your advantage because it's a little simple system that can have tremendous results, and I'll see you all in the next lecture. 14. Emotional Intellligence And Habits: I want to welcome you all back to new lecture. I'm happy that you're keeping up with consistency in this course because that's what it really takes. And this is gonna be a very interesting lecture. I'm gonna be talking about a lot of information related to emotional intelligence. Not not as much as we're going to talk about habits and the reason and reason behind that. It's You need to have a good understanding of the concepts of emotional intelligence and how it's linked to habit, formation and habit consistency. So even though we're going to be mainly talking about emotional intelligence, But I want to show you how we can be tied up to the concept of habits and habit formation and overall, this is probably gonna be one of the most interesting lectures that you're going to go through as we're going to go through a lot of deep ideas that might change your perspective on your emotional intelligence in life in general and how you deal with emotions and how they affect you. And I want to start off by saying thought it all starts with you. It starts with you and there's this little poem I'm not sure who the author is, but I think it summarizes what I want to say really well. But if you think you are beaten and you are, if you think you they're not, you don't If you like toe win, but think you can't It is almost certain that you won't if you think you lose your lost for out in the world, we find success begins with the fellows will. It's all in the state of minds. If you think your outclassed you are, you've gotta think high to rise. You've gotta be sure of yourself before you can ever win a prize. Life's battles don't always go to the stronger or faster men, but sooner or later it's the men who wins. Is the men who thinks he can, and by man, I mean boy or a girl. Whoever it is, any person who wants to win is the person who thinks he can. So what does that really mean? If you wanna start implementing a hobbit and you have this little voice in your head not saying it's gonna be really hard, I can't do it. It's gonna be very challenging is gonna take all my energy and I'm gonna fail. I'm not going to be able to do it. Then you're setting up yourself for failure. If you don't think that you can achieve whatever you set out to achieve, it's almost impossible to achieve it. You need to have the mind set, and that's why I'm saying it all starts with you. And the first big question you need to ask yourself is, how do you feel when you're doing a certain habit? How do you feel when you're doing a certain habit? You need to ask yourself this question because this question will have a reflection on emotional intelligence and how you feel and your mindset that can really show you some loopholes. And once you see the loopholes, you can cover them. So let me first ask you, if you're trying to implement a new habit and you feel negative emotions when trying to do the Hobbit, then what do you think will happen eventually? Well, obviously, you're not gonna want to do habit that makes you feel bad that makes you feel negative emotions. That's just the way the human brain works. And second off, what if you're trying to eliminate a hobbit and you have a positive emotional states linked to it. What do you think will happen? Well, you might quit while you have your willpower in your motivation. But then when you're feeling stressed, you're gonna have to do something that brings you into a more positive emotional state. And if the hot that you're trying to eliminate us, something that brings you into a positive emotional state, you're going to fall back into it. Hence why? For some people, it's so hard to quit. Drugs and narcotics or alcohol or smoking is because when they stopped, their brain starts generating those stress hormones, the cortisol. And once that happens and they feel this this little feeling of discomfort and those negative emotions, they scan their environment to see how they can compensate with more positive emotions. And guess what? The Hobbit they're trying to eliminate is linked to a lot of positive emotions. And so they relapse. And it's not just a question of how you feel about the habit in general, but how do you feel before you do The Hobbit? How do you feel afterwards and how do you feel during the Hobbit? Because If you feel stressed before the Hobbit, usually and then during The Hobbit, you feel awesome, amazing, positive emotions. And then afterwards you feel regrets and and you feel this negative mindset that you get put in. It's kind of counterproductive because you're getting the reward when you're feeling positive emotions during the Hobbit. But if if how you feel before, after and during the habit is all linked to negative emotional state that you want to avoid that you don't like, then this is how you start moving towards effectively eliminating a hobbit and vice versa. If how you feel before, after and during a certain habit is positive, then it's easier to implement the habit. And I gave a lot of examples that you can think of. And you can relate to my clients who wanted to get in better shape and improve his health, who wanted to go on a run every day, and he felt excited before the run. He felt excited and joyful during, but then afterwards he felt drained and tired and uncomfortable, and that's why he was having a hard time keeping up with the consistency. And when he, when he started running for a shorter amount of time to the point where he would get back home and he's actually feeling energized and uplifted. Then he had no problem keeping up with the consistency, so you can see how that can reflect on any habit you also have in your life. You can pause this video and think about it right now. For a second now you need to be aware of this concept that there is a connection between our emotional state and the brains stimulus. In a book called Think and Grow Rich by Napoleon Hill, the author talks about then things that stimulates the human brain on a conscious and subconscious level. And this is the list you see in front of you, and you can see that there are numbers from 1 to 10 and the numbers represent the intensity of the stimulus, one being the most powerful stimulus and then being the least powerful stimulus. Number one is the desire for sex expression, and this happens specifically on a subconscious level. It stimulates our reptile brain for the purpose of procreation. The 2nd 1 is the desire for love expression for finding a partner with whom you can share intimacy with whom you can share, a relationship with whom you can exchange the desire for love expression. The third is the desire for money, fame and power, the desire to become rich, the desire to become a powerful leader, the desire to become a famous celebrity. And the 4th 1 is music as a stimulus, and you're all aware how you can be. It can be sitting at work feeling absolutely amazing. You're on top of the world, and then you listen to a song that reminds you of an awful memory. And before you know it, your entire body chemistry changes your entire mindset of how you feel, how you think changes in a second because it was stimulated by the power of music. The fifth is the desire for friendship and belongingness to find friends, to be long to certain group of friends into how people you can talk to. The six is the desire for mutual harmony and community, so not just friendship, but also finding a community where you belong to a community that has this harmony with you and how you think and how you feel your culture and your essence and your personality. The seventh is the desire for mutual pain or suffering. It's knowing that what you're feeling in terms of pain or suffering, that you're not feeling that loan, that there's somebody else who feels the pain and the suffering that you felt that can relate to its. The eighths is the expression of roots beliefs. The ninth is the expression of fear, and the 10th is alcohol and narcotics. Now it's very important to know how our emotions are linked to what brain stimulus and what stimulus is. The goal we sat out that's linked to the hobbits that's also linked to that bring stimulus . So if that I didn't make sense, I'll try to make it fun to make a bit clearer. When you want to start doing a hobbit or stop doing hobbit, you have a purpose, a goal, and the goal has implications. What are you trying to get out of the goal? What is the vision? What is the purpose? What is the the reward you're trying to seek? And this reward will be linked to some sort of brain stimulants to an idea that's linked to one of those brain stimulants and the emotional intensity that you're going to feel after before and during the habit is gonna variety in intensity, depending on the brain's stimulus. So to kind of understand how it is how this is related to habits, emotions are not unique. Dave Ryan intensity, as I said, and they've Orion effects based on the related mental stimuli that generated the emotions, emotions of love towards a partner. Reflecting a love expression is a lot more intense than the love towards a friend's linked to belongingness and community. There are different levels on which our emotions get expressed, depending on the related symbolize that initiated the emotion. So emotions also snowball accordingly, meaning that an emotion or feeling initiated by powerful stimuli have a lot more power and control over us. And at the same time, it works both ways. About 10 years ago, I read a book called The Power of Now, and I'll read a statement inside of it that was really left me wondering for years. And it's the statement is how can love turn into hates in a second. If you've been with a partner for 45 years, six years and you guys been in love and then you walk into a restaurant and you see that partner cheating on you, then the love that you felt turns into hate and a second and I was just wondering how how is that even possible? And when I came across the different brainstem allies, I became more aware of it. I had one of my clients who was struggling in his relationship. He was dating his girlfriend for seven years and they were planning a living the rest of their lives together. And then she broke his trust. I'm not gonna go through the details, but she did something that broke his trust to the point where, where you know, he thought about ending the relationship, but he didn't want to. He wasn't able to end the relationship because he was very attached to her. Everything in his life depended on her. So his emotions, when it comes to the brain stimulant of love expression, were linked to feelings of frustration, stress, basically negative emotions. But he was still not ready to let go of her, even though she was causing a lot of pain on a lot of frustration. And then I asked him a question which was one of my biggest breakthroughs in my discovery on emotional intelligence. I asked him, Do you think that if worst comes to worst, you guys break up? Do you think that one day you'll be able to find a better partner? And he was silent for a few seconds and then he said, No, I don't think so. I don't know Now for you listening and hearing this answer. You probably didn't think a lot about it, But for me, that answer changed the system. The reason why is because because I understood why he wasn't able to break up with her, why he was so attached to her and why, as soon as she broke the trust between them and he was feeling frustrated that not this affected his entire life, that he wasn't able to sleep well, he wasn't able to talk to his friends or go out or do anything. He wasn't able to even focus on his work and career, even though he had big dreams and big aspirations. And the reason being all started with the question of Do you think you can find somebody in the future who is a better partner And when you ask that question, the emotions that precede the thoughts are usually generated in your reptile brain. That is trying to figure out the probability of finding a better partner to mate with in the future, a better partner to express the sexual desire or the sexual stimulants of the brain with. And when he thought that he could never find a better partner in life and that his desire for sex expression was satisfied and content with his current partner, even though everything else was a mess, he was not ready to let go. And the beauty of it is that when we started working on his self esteem and he got to the point where he subconsciously believed not even if they broke up, he can find somebody better. All of his frustration and fear and stress just instantly and magically disappeared. That's how powerful the brain, stimulants and the levels of intensity of emotions linked them and affect our brain and our behaviours. And this works both ways with positive and negative emotions. If you're trying to call your friends and he or she are not answering, you will not get as frustrated as you would if you're trying to call your partner and they're not answering, because the negative emotions of frustration that arise with the event that's happening are lot more intense when it comes to the stimulant of love expression and when, when one emotion linked to a specific stimuli as altered, the new emotion will match it in intensity but opposed Lee or coherently based on the harmony that exists between both emotions. And when we find emotional ease with a brain stimulants that's stronger than other stimulants, it will usually have a counterproductive effect where we get satisfied with the emotional state length of the stimulus. And we wouldn't really care much about the rest. I had so many instances where I talk to people ends. They always had friends, and they had a lot of friends, and they were so happy about it. And then they started dating someone, and they started moving away from their friends slowly. But surely, because and even though they noticed that the relationship with their friends is not by grade anymore, they didn't really care to put in much effort into it because their emotions linked to the stimulants of love, expression and sex expression or satisfied were comfortable and were positive, which had a counterproductive and counterintuitive effect on their friendships and on a lot of other things. Because failure to find emotional ease or comfort with one stimulus with Bush, the brain to find these in a greater stimuli linked to the emotion that would stop the snowball accumulation and reverse engineer it with comfort and ease. And when not found, it will keep escalating until it is expressed one way or another to find comfort or ease to find pleasure, which our reptile brain is always trying to seek and with habits as well. Based on the goal behind the Hobbit me form a mental stimuli that generates emotions and the emotions variety in intensity based on the mental stimuli linked to it. And the problem arises when we feel certain negative emotions linked to a powerful mental stimulus and unable to find relief linked. The one stimulus will lead us to try to find this relief with an opposite emotional state linked to the same stimulus or to a different one. And when trying to compensate the emotional state linked one stimulus with another emotional state linked to a weaker stimulus. The current emotional state will always have the upper hand, as it is much more influential and powerful. But let's link all of that to habits now. That's exactly why it's important to establish a strong, stimulating purpose, a vision and a goal behind the habits you're trying to eliminate or implements. I don't know if you remember the example I gave of a client of mine who she wanted to quit smoking, and at first she wanted to stop just because she didn't like it. But when she realized that this might affect her relationship and it might lead her to lose her partner, she just she was able to stop. She was able to stop because her purpose, when it comes to stop smoking, was related to the desire for love, expression and maybe for sex expression as well. So make sure you have a vision. You have a goal behind the habits you're trying to eliminate or implements and know the purpose of what exactly you're aiming for. And what is it going to stimulate inside of you? Because the mawr intense your positive or negative emotional state is depending on the case , you have the better chances you have at reaching your goals. I know this was a heavy lecture, but it's a lot of complex information, but it's important for you to understand it, at least understand some of it and how it's linked to habits, and now let's go to the next lecture. 15. The Habits Of Leaders: Hello, guys. And welcome back to new lecture. Now, this is gonna be a quick one. It's more of an informational lecture to tell you about a resorts that's available in this course that I highly recommend you checking it outs. There is a book that I wrote called The Habits of Success, which talks about the habits of leaders from different times. You know, it goes all the way back to Albert Einstein, Leonardo da Vinci and even Mawr, modern, successful people in leaders, social as Elon Musk, Bill Gates and many others. And the subtitle of the book is, Don't listen to me, Listen to them and I want to tell you about their habits. Because if you want to be on top of your game, if you want to be leader, if you want to improve yourself, why not do the habits that the most successful people in the world are doing? That was initially when I started studying habits. I started by studying the habits of successful people. And it's an amazing resource. There is hundreds of enough not thousands of people who read the book so far, and they absolutely loved it. And what I want you to do is to when you have time, check out the resource you're going to find it. It's called The Habits of Success. Don't listen to me, listen to them. So make sure you check out the book to learn more about the habits of leaders and see what you want to implement from them. Now, when you read it, make sure that you pick out some of the best habits that you've noticed. They don't have to be the exact habit of one person. There's maybe 30 or 40 people that I wrote about in the book, and you don't have to think the habits of one person you might pick. You know your favorite habits from six or seven different people and implement them in your life. Just make sure that you take notes of those habits so you know what habits you want install and you know, So when you want to do it in the future, you know exactly what habits you want to start working on. The reason why it's important. First off, there is a lot of similarities inhabits. You're gonna notice that a lot of people do the same things and there's a reason why all those leaders are repeating the same habits. So if you notice that there is a certain habit, But you know, then 2030 people have in common like reading, for example. Well, this says something again. Don't listen to me. Listen to them now. Another thing is that those leaders, our leaders, for a reason they established bulletproof habits that got them to where they are. So if you want to be the best, you gotta learn from the best. It is that simple. If the top leaders in the world are taking time to practice, sir inhabits lots of proof of their effectiveness. If we take Bill Gates, for example, and the guy makes a row thousands of dollars every second, yet she would take time every day to sit down and read, Well, he's doing it for a reason. Warren Buffett spends 80% of his day reading, and he does it for a reason. That's just one habit. One example that I'm just thinking about quickly right now what, you're going to read the book and you're gonna find tons of useful, amazing habits you can implement in your life, so make sure you take notes of that and as well, I included a little section, a biography section about each and every person to Kana. Help you grow your intellectual knowledge to learn more about these successful people and why, what they achieved in their lives and why we consider them as tall clearers, pioneers and successful people. So it's a really nice book. It's not too long. It's a bit less than 80 pages, so make sure to check it out and enjoy it. 16. Dealing With Addictive Habits: Welcome back to new lecture. Now, this lecture is very informative. And it has we're gonna talk about a lot of sensitive topics because I want to talk about how to deal with addictive habits. Now, some of you might have some addictive habits that are a bit more problematic than others. However, there are solutions. And if you try what I'm gonna tell you and you try, you know, different exercises and methods that I talk about in this course and they don't seem to work. You might want to consider seeking personal, professional hope, but I want to reassure you thought the systems. I want to talk to you about our systems that I've used with a lot of people. And they worked. They worked wonders and people changed their lives. So if you really, if you really take those systems and take a decision that you want to make a change, you can You can definitely make it happen. We're going to go through different parts. We're gonna kind of dissect the addictive habits into the different elements of it. So you get you get a good understanding of what habits are and how they form. How they creep out on you and how you keep Relapsing and Ross are going to talk about some effective methods on how to deal with those addictive habits. Now you gotta understand thought every hobbit that turns into an addiction, it becomes an anchored reaction linked to your subconscious brain in the form of neural pathways. And one of the main reasons why habit can easily turn into an addiction is because it's usually linked to high levels, off pleasure deriving from the trigger, the routine and, of course, the reward. And that's not something really important to note out. People tend to think that we get the satisfaction when we get the reward, but that's not entirely true. You do get a satisfaction out of the reward, but as soon as you're exposed to the stimulus, when your subconscious brain anticipates the pleasurable reward, your brain starts releasing dopamine, which is the biggest contributing factor in anchoring the addiction. A lot of people, when they hear about dopamine, they say, Oh, you know, it's the happy hormone. It's not just the happy hormones. It's also the hormone that is mainly responsible for your sense of motivation when you want to do something and you feel high levels of dopamine in your body. When thinking about that thing, this will give you motivation to go and seek it. So the trigger is a very important part of what we're going to talk about, because when people are trying to get rid of the habit, they always focus on dealing with the reward by. They focus on on, you know, emphasizing how bad the reward is and what it's costing them. And that's good. This can be effective. This can be a good way to do it. And in my experience, I've seen that when it comes to specifically addictive habits, it's a bit more complex than that. Not dealing with the reward itself is not enough and that the trigger is usually the problem. So if you think you have an addictive habit and you've tried to stop it in the past, what happens when you try to stop? And this is very important that that's an important idea to keep in mind that when you get exposed to the trigger and don't react by following the addictive habit cycle, you will start feeling high levels of discomfort as your brain has associate ID the habit with a basic need for survival. Often times and your subconscious brain will then trick you and try to convince you as hard as possible until you relapse and fall back into the addictive cycle. Because that's how our brain works. You want to embrace pleasure and move away from discomfort. So when you encounter trigger, what happens is your brain will release high levels of dopamine and anticipation for the reward. And then you say, No, I'm not gonna do it. And then your subconscious brain gets confused. Your sense of motivation gets confused, and you will start feeling discomfort. You'll start feeling like what you're doing is wrong, and then your subconscious brain will start to trick you into relapsing. You'll start having thoughts, you'll talk to yourself. You'd be like, Hey, you know what? It's okay, like just just this one time. Just you know, one last time this is gonna be okay. I can handle it. And before you know it, you realized and you go back into the same addictive habit into the same cycle into the same loop. That's how it works. And that's why it's particulary Lee hard toe overcome habits. When they get to the point of addiction, they get to the point of addiction when your brain confuses what you need for survival and what you need for mere pleasure. Now, with this representation or illustration, I'm gonna walk you through the elements of addiction. And what's important for you to do If you're just, If you just want to get information out of this lecture that it's fine, you can just listen to me and follow along. But if you think you have an addictive habit, you might want to copy this representation, maybe take a screenshot of it and then recreate one your own with the addictive habit that you think you have. So the elements of addictions and usually we're going to start with abstinence, that this is the moment where you said never again. I'm done. I don't want to do this anymore. And let's take some habits. As as examples, let's take drugs as an example and take porn, masturbation or sex in general as an addiction. So you sit down one day and you figure out that this is a problem, that it's ruining your life, that it's costing you a lot and you say Never again. I'm done. I don't want to do drugs anymore. I don't want to, you know, watch any kind of pornography or sexual content. Or I don't want to be driven on Lee by my sexual instinct. Never again. I'm done. This is it. It's over. And then two hours later, you got a trigger, and it's it's really important for you to identify the triggers. It can be an event. It can be an emotional state. It could be some kind of stimulant. So what happens late? What triggers you? Where are you when you get the triggers? How are you feeling when you get the trigger? Who are you with? These are all factors that are important for you to take into consideration. And if you're not really sure what I mean by triggers or you're not really sure how to identify yours, go back to the habit formation lecture and the habit loop lectures where I talked. Maurin details about those if you don't remember them, but basically it's important. It's it's crucial to figure out what the triggers are, and I can tell you right now that this what I found out. And this is a system that I created and what I found out. This is the most revolutionary thing that I think I've ever done in my work so far is that people always focused on dealing with the wrong part of the addiction. People focused on the reward and the routine, the habit itself instead of focusing on the triggers. And and you'll understand in a few minutes why this this research was revolutionary and how it helped a lot of people. But following the trigger, what happens is you start the temptation. We'll of course, once you have a trigger, if you don't stop it there, you're going to start falling into the cycle. So you say, you know I'm gonna do it one last time. I'm gonna do drugs. One last son I'm gonna watch born or or go have you know, a crazy intercourse with random person on Lee one last time that that it will feel amazing and that you're craving, It's so bad you'll start having those thoughts not just push you to do it. That kinda, they kind of convinced you you'll have thoughts in your brain and you need to be aware of those, you will have thoughts in your brain that will kind of attempt to you and tell you that it's gonna be OK, that it's gonna be the best thing ever. Just one last time that you have control. Until you get to the first action, you get to the first auction. You say, you know, just a little bit. I'm just gonna watch a bit of sexual content. I'm just going to do a little bit of drugs one last time on Lee and you think the first action. And when you do, you went into the indulging face. You indulge rate, and then you start with a bit with the first action, and then you do it more and more and you say I can handle it. It's not the end of the world. Tomorrow I'll stop for good. It's important to be aware of those ideas because they are trying to trick you to satisfy hoppy hormones and their motivational hormones in your system that are messed up because that's what happens when you're addicted to a habit. Your brain structure in your brain camels goals get messed up. So that's why it's happening until you get to the point of defeat. You did it fully, Maybe worse than before. Sometimes when you abstain and you don't do an addictive habit for three or four days and then you relapse, it tends to be even even a bit harsher than than what it was before. And then you filled again and it's hard to resist and then you feel guilty and ashamed. Or maybe you even feel hot being satisfied. But at the same time, you want to stop. And this is dangerous, because if you if after doing the habit, you still feel that that was amazing, that it was a good experience, that it brought you a lot of pleasure. You are reaffirming the addictive habit. You're reinforcing it and feeding it to grow stronger until you get to the point where you realize again that it's costing you a lot. You know, I don't want to do this anymore, and then you go back into the obstinance phase and it's a loop you keep going through. The same phase is over and over and over again. So now that I explained it to you, but let me let me give you an example. Let me give you two examples. So abstinence. First, let's start with pornography and, you know, sex addiction. You realize that will point that it's a problem that it's costing you love, that you want to stop and say Never again. I'm done. And then you got a trigger your on instagram and you see an instagram model that looks really attractive, right? This could be a trigger again, and then you got triggered. This is the event, and you get into a certain emotional state and you feel certain stimulants. And then you start having thoughts, thoughts that are tempting you to to go have sex with someone, or to masturbate or to, you know, start watching some sexual content to pornography one last time that it would feel amazing that you're craving it, and then you do you start. But the first action is usually is usually you know. You don't immediately start with the sexual act. You start by texting. Someone are calling someone or maybe touching yourself, rubbing yourself whatever it is, right. You start with the first action, and usually when people get to the first action, it's hard to stop. I've done bunch of research. And And most people tell me that once they got to the first action, they usually fail to hold it. Unless you have a lot of discipline and a lot of willpower. And most people don't. And you don't have to because I'll tell you why in a second, they once they do the first auction, they indulge, and then they're defeated all the way back to obstinance. Same thing goes with drugs, you know, we say never again. I'm done. And then something triggers you. You're with a bunch of your friends who usually, you know, they do some sort of drugs and that triggers you. And they ask you, do you want some? And then the temptation you're gonna be like, Well, you know, I'm just with my friends right now, like it's gonna be fun. It's gonna be OK. I'll just do it socially. And then you do it. This is the temptation. And then you do the first action. You think above for you or whatever you do whatever kind of drugs it is. You think the first auction you say Yes, that's the first auction, you say Yes, right. And then you indulge and then you're in the future, and then you go back to obstinance. So it's important for you to draw out your own map, your own representational system of the addictive habit that you have for you to get a better understanding of what's happening now, assuming that you're gonna pause the video or wait'll afterwards to do your representation , if you have an addictive habit, I want to talk about how to overcome it. Now there are several things we can do to overcoming addiction, but first you need to know that depending on how severe the addiction is, this is a process that takes time. If you relapse, it doesn't mean that you failed you on Lee. Fail when you stop trying. I've had a lot of people who would email me saying that they realized again, and they don't think that they could do it. And I just simply say to them, Try again and again and again until you do it, because if you know that it's costing you a lot. If you know that this addictive habit is something that's ruining your life, for example, and you want to get rid of it you don't stop trying after you fail once or twice, you really don't stop trying until you overcome it. And with the resources you have in discourse, your battle is gonna be a lot easier, so you might lose a battle. But as long as you keep trying, you can win the war, and that's what we're focusing on. It's not easy to aim for perfection. Sometimes it's better if you go on one step at a time. As long as you see progress, you're on the right track. And this this falls back into the consistency rate that I talked about often in this course . This is a system that can work. When you have consistency, right, you can see progress and second off. You need to understand your addiction properly, and this ties back to the representation that I just talked about. All the elements in the previous presentation are are steps that you will go through when handling an addiction. When you understand all the separate elements of your addiction separately, you'll have way better control over it because your conscious brain is now aware of those elements and you can kind of director conscious awareness towards them and deal with the problem. While you still 10 before you involved into the first action and third off, you need to be aware of your subconscious brain trying to trick you into falling back in the addiction cycle. If not, you will not see it coming, and you'll convince yourself to fall into it again and again and again. So when the trigger hits and you start having those urges, be very well aware of what kind of justification your subconscious brain is trying to give you to do. Fall back into the addictive habit again and take a conscious decision not to listen. Observe except what your subconscious brain is saying. But make sure that you you give yourself, Give yourself a decision that you are in control, that you will not listen to those. And as you understand those elements, let's dive a bit deeper into solutions. So these are four different methods that I've tried with a lot of my clients, and they worked. I'm talking about this topic because I know it might be something very important for a lot of you and those methods they work if you really apply them properly and you use them, they can work. And if you are in my advance course and those are not working for you, make sure to check out the resources I have in the neural linguistic programming section that will talk more about them. But if you're just in my basic habits course, you can also take those and get a lot of benefits out of them. So first off, handling the triggers One of the most effective ways to break an addiction is to start d, associating the anticipated pleasure or comfort when you encounter the triggers. And you can imply the NLP anchoring techniques or switch pattern to do that. And those are two neural linguistic programming techniques that I talked about in this course, whether you're in my advanced course or in my basic hobbit scores. I don't talk about those, and you can use them instead of waiting till you're fully relapse and feel guilty or ashamed. Tried to bring this end result and connected to the trigger. Remember when I was telling you thought this was the biggest pivoting moment and my career in my research is when I figured this out when I was studying addiction and I and I had a bunch of pieces of paper in front of me. Writing down information and drawing representation is trying to understand what's happening. And I realized I realized that people are dealing with the wrong part of the addiction. Not people are dealing with the addiction itself. People are dealing with the reward, making us feel that the reward is horrible when subconsciously you'll love it. And that's not how it works. It's not how it works. And then I was like, Well, well, if you can't really healing addiction with. But we're focusing on those two parts that leaves us with the trigger. It's the trigger that starts. Everything is the trigger that starts the cycle. And if we can deal with the trigger, then you can literally break the chain. And this is where got interesting. So what I did with a lot of people was I used the anchoring technique in Swiss pattern and even sometimes just talking to them about it so they can take a conscious effort to apply. What I'm saying. And what you'll do is that you will start. You know you'll visualize yourself as soon as you identify the triggers. All right, you take a conscious decision to link toe link those triggers to discomfort to negative emotions. You know what you feel during abstinence. You never want to do it again that you're done well. Well, why do you feel that? What's the reason? There's a lot of. There's a lot of emotional, responsive, negative emotional responses that are taking place when you're saying to yourself Never again. I'm done right and you don't have to wait till after you get defeated or after your relapse to to introduce those feelings because if you do it, then it's not really helpful. But if you can take those feelings and emotions and the motivation that you have behind them behind, why you want to stop and you link those to the trigger? This can be a game changer, not just with addictive habits but with any kind of habit that you have. I'll give you a quick example for you to understand it better. I had one of my clients who was who was severely addicted to pornography and masturbation, and you know, he would sometimes do it 34 times a day, and it was obviously costing in a lot. A lot of energy, a lot of time, and it was affecting his sexual life and increasing as an anxiety. And, you know, I started. I started asking more about the Hobbit and we started focusing on the trigger. I said, Look, as soon as we identified the triggers, I said, As soon as you got those triggers, what I want you to do is first, I want you to memorize. I want you to memorize really well what you feel when you say to yourself, I'm done. I don't want to do this anymore. I don't want to keep going on with this habit. I'm done memorized exactly what emotional state you feel and then anchoring used the anchoring technique. And if you're no matter in what course you're in, you can go back to the applicable section or if you didn't get to it yet, you're going to get to it in the applicable section where I talk about anchoring techniques and you anchor those those emotions that you feel when you stop, you anchor those through the stimulus or to the triggers that basically basically let you unfold. This cycle of addictive habit you can also use the swish bottom, and I used both of them with him and and he overcame the problem. N O P works instantly When it works, it works instantly. And as soon as we did a few sessions, I think it was the third or fourth session. That was it. He was done with the problem, like for life. That's it right there is how powerful this method is, and the swish battering is basically and again. If you didn't get to it yet, you're gonna get to it soon. In the applicable sections, you will change your emotional states and your behavioral reaction when you encounter those triggers. So that's why it's important. It's crucial for you to identify the triggers because if you don't, you're not gonna be able to use this method. And sometimes you might not be able to cover all the triggers at once. That's why I'm saying it's a continuous progress. It's a continuous process Once you once you relapse, then you can identify what triggered you this time and then write it down and then used a method on it, and you relaxed again and you keep doing it until you covered all the triggers and you dealt with all the triggers. And then there's nothing left to basically push you back into falling back into the addictive habit. Now the second thing is changing your perspective on the feet. Usually when people fail and fall back into the addiction, they tend to stress out about it, and they start feeding, feeling negative overall. And this kind of behavior will only reinforce the Hobbit. You need to be very selective when it comes to the emotional state you're in when you fail . If you start beating yourself up for it, your subconscious brain will perceive that as you being weak and vulnerable towards the habit, which would reinforce the rial axis. Just think about it when you relapse. If you look down on yourself and you look at yourself as if you're weak and broken, your subconscious brain is soaking in those information, and this will reinforce the habit. This will make the temptation way easier, but if you say to yourself it's fine, I I accept it. I got defeated, but I'm going to get back up and try again that I'm I'm gonna try my best not to allow this to happen again. Your subconscious brain will perceive you as strong as somebody who has more discipline and more control and that you're less vulnerable towards the temptation. And this is how you start seeing progress. And I can tell you right now the majority of people I talked to and asked them, Well, well, how do you feel after you realize? And they go like, Oh, I feel like shit. I was It was, you know, I felt I felt ashamed. I felt disappointment. This descend on and I'm like, Well, well, no wonder you've been stuck with the Hobbit. You've been beating yourself up. You've been holding yourself down in talking, talking down on yourself. Of course you're not gonna be able to overcome it and be very aware if this is something that you're doing, I'm sorry. My voice is cutting up a bit off, and I've been speaking a lot. But following with tracking your progress and consistency is also important. And I did talk about this before. I'm not going to talk about a lot anymore. I know it's been it's been a long lecture 24 minutes so far, But as I said, before. The goal is not perfection. It's consistency. So keep track of that addiction and notice the improvement you're experiencing lastly, and I do want to talk a lot more about this. That relapse and rewards is is important part of the cycle. You want to find something else that can fill the spot of the addiction and keep your mind busy, because if you're just sitting there doing nothing, you're bored out of your brain and your stressed out your brain is gonna scan your environments. And when your brain scans the environment, the first thing that's gonna come into your head is the Hobbit, the addictive habit, and this is where you can easily get tempted again to fall back into it. But if you keep your mind busy and you replace the addiction with another habit, you've been always wanting to do something that brings you joy. Phil Phil mints, hoppy experience. Whatever it is, make a habit. In the example I gave you beforehand of the client line, who was addicted to pornography and masturbation, we basically replaced it with fitness. So I said, every time you feel it, every time you feel the triggers or whatever, and you feel like you. You're attempting yourself and you're about to lose control. Replace the Hobbit, do something else. Do 10 push ups. Go for a run, do some sit ups, do a plank, do whatever. Like I'm not saying Go work out for an hour because you might get triggers. You know, several times a day we'll just do a little hobbit that shift your mind's elsewhere and make sure you reinforce your progress by rewarding yourself when you reach certain milestones. When you reach a certain goal when you keep up with a certain consistency level, make sure you reward yourself. Make sure that you get into this with a mindset that you need to stop if you and look, this is important. Most people. Most people have this problem. They don't really want to stop. They think they want to stop. But deep down they're enjoying it, and they don't really see how it's hurting them. They would like to stop one day, but they don't really need to stop. There's a difference between you wanting to stop and you needing to stop. You gotta need to stop. You gotta have this. Need this urge to stop and say I'm done. I'm done and being not about it, do you? Not about it. Therefore, don't be stressed about it. Don't be stressed about it being not about it. As in as in you're mad because you know you deserve better. You have higher standards. You believe in yourself and you have you want better for yourself. And that's why you're not right. Find and reinforce the motivational purpose based elements to help you during those stuff. Times keep focusing on your purpose on your motivation. Why are you trying to stop? Why do you want to overcome the habit when the hard times come and they're gonna come by the truckloads, you need to think about those elements your purpose, your motivation, your reason why you wanted to stop and what it's gonna cost you if you don't. This is me. You know, when I talked about handling the triggers, it's It's one thing to anchor a negative state to the triggers. But it's also another thing. Toe also anchor an inspirational, this inspirational mental state and mindset when you overcome the trigger, because then you will be pushing yourself to more success to doom or to try Mawr, and by now I think you guys had enough information. It's been almost a 30 minute lecture. I know it's belonged, but for those of you are dealing with addiction. I promise you, you can take those methods and you can apply them and you can change your life. I've seen it happen right before my eyes. You just need to believe in yourself, all right, and do everything I told you about. If there's some things that you missed out on and you have an addictive habit and you want to overcome it, you might want to go through this lecture again. It's worth it, even if it's 30 minutes, you know, going through a 30 minute lecture twice is better than you relapsing over and over again and feeling like you're hopeless and you can't do anything about it. This these are systems that can help you, and I'm here to help you. So please do yourself a favor and don't let it go. If you have an addictive habit, start dealing with it today. Now, before tomorrow. Great. And I really hope you guys enjoyed this lecture. I know my voice cracked up a bit during during some parts of it, but I'm pretty sure you guys got the information and I'll see you all in the next one. 17. Applicable Section Part 1: are right now, we're getting to a very exciting part of this course, and the applicable section is actually divided into five different parts and you're going to go through all of them. The reason why I divided the D applicable section into five different parts is to make it easier for you to understand the concepts I'm gonna talk about separately. If I want to make one entire lecture, that includes everything I'm going to talk about and you're going to see that I'm gonna end up with probably Electra. That's an hour and 1/2 or two hours long ends. You will feel like breaking your screen while watching that is gonna be too long is going to be too boring. So I want to break it down. And I highly encourage you that when I talk about a technique that you find to be interesting for you something that you think can work for you make sure to write it down. Take note of it because you're gonna use it in the future when trying to apply it to your habits. So without any further ado, let's get to the applicable section part one on changing and controlling your habits. Now the first rule I want to talk about is related to consistency. I highly recommend it. I highly recommend all the techniques, obviously. But pick one that resonates with you big, a few that resonates with you and use them. Try to see which one works best. And I want to talk about the three day miss rule. What you're trying to implement and you have it when When you're trying to implement that and make it part of your lifestyle, you might have days where you fail to keep up with the Hobbit consistency. It happens. It happens. We all have days where we wake up and we're just not feeling that great. And we might miss on some of our habits. All right, now, when this happens, people have a tendency to be too hard on themselves, and they end up quitting the habit altogether. There feeling bad and then missing the habit makes them feel even worse. And they end up saying I'm a failure. I can't do it and they quit. And the three day misrule is an effective way to put you back on track. When you fall, you will make sure not. No matter what happens, you will jump back on the habit you're trying to implement within three days. Don't allow a habit to drag along undone for more than three days, and this will help you keep your consistency out of certain rates. And remember, 50% progress is a lot better than no progress at all. So you're trying to implement the habit of working out, Let's see, and you woke up one day and you're just feeling really tired. You don't want to go to the gym or you don't want to go for a run. It's fine. It's all right. But make sure that you don't miss it three days in a row. Don't miss it three days in a row. That's it. That's the first rule. Keep up the consistency with the three day misrule. If you miss a habit, it's fine. Make sure you do it again within the next three days, and this will also enhance your willpower and your discipline. In general, another concept related to consistency is scheduling. Remember, not planning to fail is failing to blend. That's why I included a lot of resources to help you plan and schedule. That's why I included the Hobbit tracker. You need to keep track of their consistency rate. And that's number one, not something that talked about a lot throughout the course, because it's important. The reason being is because it was a pivoting discovery for me when I first stumbled upon our system the consistency rate system and a good way to calculate consistency. It is to have a monthly hobbit, for example, a month the Khyber Tracker. And every day when you keep up with The Hobbit, you give yourself 3.33 points. Know what the end of the months when you add up all the points, it'll round up to almost 100 which is your consistency rate formed and percentage. If you want to calculate it in any different way, you can do it. If you want to do it, we clear daily. You can do whatever you want, as long as you feel comfortable with it as long as it resonates with you. And I just gave you one example for you to understand how you might be able to calculate your consistency rate. And there is a section for calculating consistency rate in the Hobbit tracker. So if you're still confused, make sure to check that outs. And the other thing is scheduling. Scheduling is another thing I talked about often in discourse. It's because this was also one of the system's not changed the game for me and my clients. When we start implementing them, you will need a simple habit tracker. Simply take a piece of paper and write down the number one all the way down to 30 for example, And on top of the page, right, The Hobbit and you're trying to gentlemen the habit. So every day you do it every successful day where you do the habit, you will simply put an X or a check mark next to the day. That's if you want to do it really. Simply, otherwise, you can use the Hobbit tracker that I told you about, and it will do the job for you. No, the last thing I want to talk about is they get up a notch, follow a smart goal setting system in your schedule, which is also included in The Hobbit trucker. I mean, I'm sorry. I know I'm mentioning the Khyber Tracker a lot, but it's It's a tracker that I've used personally throughout years and that hundreds of my clients have used and and it changed their lives. It will make your life easier. That's why I'm suggesting that you use it. Otherwise, you can just, you know, implement your own smart goal setting system. But for those of you who don't know what the system is, we will talk about it in further lectures. And if you are in my advanced course, we will go through it in details. Actually, if not, there's gonna be a detailed explanation in the habit tracker, and the purpose is to have a definite plan on your schedule to know exactly what you need to do and how to do it went to do it as well as using it to monitor your progress. You can even go deeper and implement the smart, her goal setting system. The reason why I added e r. And that's something that I might have mentioned for you before. Hand is e stands for evaluation. You want to evaluate your progress in your consistency and are as odd a reward. There's something you've been wanting to do, something you've been wanting to buy going to trip to trip on to California, for example, or buying. I don't know the new Kindle. Whatever it is, don't do. It waits and set it as a reward. When you keep up the consistency. For example, at 80% or you do have it for 20 days in a row, then you reward yourself. This is a way more efficient system. But again, we will talk about the systems in further lectures if you're in him on my advanced course. And if not, you're gonna have all the information that you might need in the habit. Tracker two sets More goals to track your habits and detractor consistency rates efficiently and effectively. I hope you guys enjoyed this lecture. This was mainly the applicable part where I talk about the consistency keeping up with the consistency in your consistency rate, so make sure to take that into consideration and let's go to the next section 18. Applicable Section Part 2: All right, welcome back now to the applicable section for two off controlling and changing your habits . And I'm not gonna make the introduction long. You already went through part one, and I already know what this section the applicable section is about. So let's get to it. First idea and something that I've mentioned. Of course, you need to negotiate with yourself, not tyrannize yourself. And this is and this is mostly important when you're not feeling that great. When you wake up one day and you're feeling a bit depressed or a bit stressed, you're just not feeling yourself. You woke up on the wrong side of the bed. It is important for you to negotiate with yourself. Ask yourself, What do you want? What do you want to do to feel better? All right, don't tyrannize yourself. Don't don't force yourself to to get out of bed and do the habits, because when people do that, it might work the first time the second time. But you are bound to fail. I've seen it happen countless times, so don't tyrannize yourself. Negotiate with yourself. Put yourself in a better mindset in a better mood when you wake up feeling unmotivated and then start your day. Something you want to take into consideration is that you might want to use a support system, whether it's family, friends or your partner. Maybe it's a very good idea to have a support system in place. Sometimes all you need is a little push. Ah, promise. Maybe your friend telling you you got this when you're saying to yourself on the failure and I can't do it when your when your partner says, Look, you got this, you can do it. This little pushes all what you needed to go back on track and field the motivation again and keep moving forward. So make sure that your support system is made out of people who you genuinely trust. People who you know want the best for you. Because if you're taking a support system with people that you don't trust people your own lake and I've seen it happen, you will not tell them when you fail at doing certain habit because you don't want to seem weak in front of them, I promise you I've seen it happen. Big people that you trust people that you know genuinely want what's best for you, and you might want to share your schedule with them so they can also help you in keeping your accountability going. At the same time. This works both ways. If you have a non supportive system around you, you need to find a way to deal with it. What do I mean by that? Remember that birds of a feather flock together. If you're trying to quit a habit, let's say you're trying to stop smoking, for example, and you always hang out with people who are constantly smoking. And maybe these people are close to you, maybe family members, and you can't really just cut them out of your life. But it's good to distance yourself when they are engaging in a certain habit, because when you have a support system that's at the same time doing the wrong habit that you're trying to stop. This is tonic counterproductive and Khanna counterintuitive because you're not doing yourself any good. You are literally you're literally sitting there and watching the stimulus, watching the trigger eating you from the inside out. That is gonna take a lot of willpower and a lot of discipline for you to be able to overcome it. Now, if that's the case with you where you have people around you where your support system are people who are doing the habit you're trying to stop, there are ways for you to be able to still hang out with them and be around them and be able to keep up with the habits and stay away from the high. But you're trying to eliminate. And these are neural linguistic programming systems that we're going to talk about in a further applicable section. I think it's part three or part for You're gonna get to it. And when you get to it, you're gonna understand what I'm talking about. But for now, make sure that you use a support system, a positive support system. Even if you have a negative support system, make sure to find at least a positive one. I can help you not give you this little bush when you need it. Now, just like you need an external support system, you also need an internal support system. An external support system is not enough. So what do you do? Well, first you commit action to paper, and this is a method I learned from one of the best mentors, Ball proctor, And let's say you're trying to implement the habit of waking up early. And it's been years that you've been trying and it's not working out, and I've seen it happen. I had a lot of my clients wanted to wake up on time, but they just can't do it. It's it's subconscious. It's an automatic hobbit where they wake up in the morning and hit the snooze button, and it's been happening for years. Whoa, try this. If this is happening for you not to formula, you can use every night. Sure, you sleep right. The following on a piece of paper write down. I am so happy and grateful now that when I wake up, I get up. Imagine you do that. You write this, let's say 50 times every night for a month. All right, guess what's going to be stuck in your head after a month, obviously enough, and I've seen it happen when people tried it when they started writing down. When I I'm so happy and grateful now that when I wake up, I get up and when you do it when you write it down. You also visualize yourself as you're writing it every time you visualize yourself. When the alarm is going off, you visualize yourself getting up, turning all the alarm and feeling refreshed and ready to start your day. You woke up, you got up and you're ready to start. It's It's a really important method, and it could be revolutionary. Now the second thing is commit bulls to paper. This is another method that I learned from a great mentor, Robin Sharma. You need to have a precise and clear goal. Then you will write down that goal on a piece of paper as if you already achieved it. And this is important and you'll repeat the sentence or paragraph you wrote 5 to 10 minutes before sleeping and 5 to 10 minutes after waking up. I'll give you an example. Let's say you are trying to meditate, so you're right down on a piece of paper. I love the fact that I meditate every day. It's an example. You can write down whatever you want. I love the fact that I meditate every day or every morning. The more clear and the more precise you can be with it, The better can say I love the fact that when I wake up, I meditate and it feels great, right? And you write that down on a piece of paper and you keep that piece of paper and then five minutes before sleeping in five minutes after waking up, you're going to read it maybe once twice as many times as you want. But the reason why emphasizing 5 to 10 minutes is because this is the part where you are in the fate of states. Your subconscious brain is highly susceptible to information. When your brain is is vibrating on a fatal wave level and you're omitting fate of brain waves. You are in a state where your subconscious brain is soaking in information, and when you do that, you will help condition your subconscious brain to pick up the habit automatically. So then, in the future, you will not need to use your willpower and discipline to remind yourself every day that you need to do it. It becomes automatic as soon as you wake up. If you don't do it, if you don't. If you don't meditate, then you will feel that there's something wrong and not the contrary because your subconscious brain got accustomed to it. And this is another revolutionary system that you can use. This won't. I really hope you guys enjoyed the different systems we talked about in this lecture, and I'll see you all in the next applicable section for other methods and techniques that you can use. 19. Applicable Section Part 3: in this part of the applicable section about controlling and changing habits. We are going to look into some methods related to classical conditioning and behaviorism, and those methods are very interesting. You can take them and apply them into whatever habit you have, whether it's procrastination or fitness. Whether it's a habit you're trying to eliminate or habit, you're trying to install whatever the case is. As soon as we get to each and every method, I'll make sure to give you some examples so you can see how you can fit it in in your own habit tracker or your own habits schedule. So let's get to it. First off, I want to talk about classical conditioning. Now. Your brain is highly flexible and plastic. This is a concept of neural plasticity. Researchers found that your brain doesn't stop developing that Neural pathways and neural systems are consistently being formed and consistently being torn apart and destroyed. Your brain can adopt. It can adjust in. It could learn so through the ability of your brain to to adopt and adjust through the plasticity of your brain. You can access the system of classical conditioning where you will condition your psychology and physiology to react under certain conditions when exposed to a specific stimulus. Now this system works on Lee through wired repetition. You need to repeat and repeat and repeat in order for your brain to get conditioned. If you repeat the same conditioning over a period of time not less than 21 days, you will develop the reactive conditioning you're trying to implement effectively. Now, I know some of you right now probably don't know what classical conditioning is, and I'll briefly talk about it. It was it was developed by psychologist, widely known as Pablo, and he did an experiment where he goes few dogs, and then he would ring a bell. As soon as he rings the bell, he would give them food. Now, after a while, he discovered that the dogs would salivate without even seeing the food. As soon as he rang the bell, they would start salivating, which was an incredible breakthrough in psychology, And this brought forward the concept of classical conditioning, and you can condition your brain in the exact same way. Here's how you can do it. The methods and systems can be used to condition almost any habit you can think of, and I'm gonna talk about some examples. So first off the bracelet technique and all you need is an elastic bracelet around your wrist. Pretty simple, right? You can use this type of conditioning to eliminate about habit you're trying to stop. What you'll do is you're gonna have the bracelet on your wrist and elastic bracelet, and when you feel the urge is to do a certain habit that you're trying to eliminate, you feel the urge is starting to develop. Right? And we talked about this before the urges that followed the trigger. This is the most important part. If you can control that, you can control the Hobbit. You can control the reward. You can control the system, so what you need to do is as soon as thes urges, you consciously feel them. You will snap the bracelet on your wrist. You need to become very well aware of the urges, trying to trick you into falling back towards the habit. Then you will snap the bracelet and you'll feel a little sting, a little bit of pain. Not you will consciously associate with the Hobbit to be even more specific. you would want to associate this This little discomfort, this little pain, this little snap you felt you want to consciously associate it with the trigger or with the urges, the more specific you are, the better. And how How does this method even work? Well, this is classical conditioning. We talked about this start our brain. The human brain tends to avoid pain and embrace pleasure. Nobody wants to consciously walk towards fain know we prefer pleasure over pain, joy over sadness. Right now, what happens is when the Hobbit emerges, three urges specifically and the trigger and use not the bracelet. And you associate the pain that you felt in the discomfort that you felt with the Hobbit. Your brain will start conditioning. There will be this part of your brain that will be conditioned in a way where the pain and discomfort are linked to the urges or the hobbit or both. Right. And your brain obviously wants to avoid pain and embrace pleasure. So what happens is, as you repeat it every single time, the urges emerge instead of them bringing you, you know, just a dopamine Russian motivation. They bring your pain and the pain is greater. It can be, You know, the bracelet, and at the same time you want to associate negativity with that to to bring God. Those feelings of discomfort and your brain will start conditioning itself to move away from the Hobbit. This is the bracelet technique is a method that is widely used by my clients, and it's very effective an example that I can give you as your diets a lot of people who want to go on a strict diet. They used this method, and it worked wonders. What they would do is every time they feel like they want to eat something with a lot of calories, something that that's not part that shouldn't be part of their diet. Basically, they would snap the bracelet and they would connect those urges of eating something unhealthy with discomfort and the pain they were feeling. And then they went and ate something healthier, and they felt goods. So now the urges associated with foods on the bad diet list are associated with discomfort and pain and the healthy diet. The list of food on the Healthy Diet list are now associated with the reward, which is the pleasure of feeling good, feeling happy and feeling healthy. And it's so easy. It's such a simple technique that you can use an implemented the exact same way on anyhow. But you have. So by now you should have a pretty good understanding of how the bracelet technique actually works. Now let's move to the 123 method. This is probably one of my favorite methods, because it's also it's also based on classical conditioning. With 123 method is a simple yet highly effective system that you can use on any habit that you're trying to insult. Whenever you want to do the new habit, start off by counting to three and then go do it. This is what's gonna happen. You're trying to implement a new habit before you start the Hobbit, count to three and then consciously get up and go do the Hobbit. Right? So what's gonna happen is whenever you want to do than you habit, you're going to start all by counting to three and then you go do it in the future. When you have days where you don't feel like doing the habit, all it takes is for you to count to three, and your brain will shift into the previous experiences where you count to three and your brain will follow the pre perceived installed systems in that case, the habit that you're trying to insult. So let's take procrastination for exam. Do you procrastinate on work or on homework? A lot? Well, you don't always do it right. You do it sometimes, and sometimes you do actually do what you need to do, whether it's work or school work. Now, every time you want to do schoolwork or you want to work on a project, whatever it is, you count to three kind of three and then you go do it and be conscious of what's happening . Be conscious of the association off counting to three with the Hobbit you're doing all right. And now in the future, when you have a day where you're feeling a bit stressed in a bit annoyed and you really feel like doing anything, try it. Try counting to three and then you'll find yourself automatically switching the way you think into Oh, I should probably be doing something right now. Now that I counted to three. Now there is something to keep in mind. However, you can't use the 123 method for two days and then expected to change your life. No everything takes consistent repetition. If you do it for at least 21 days, then you will have a system in place that works. And even if during these 21 days you procrastinated a few times, it's fine as long as whenever you're not. And whenever you're consciously moving yourself away from procrastination and going to do whatever you have to do, you count to three and you go do it for for enough time for it to stick and be conditioned in your brain. Then it will work automatically and it will work. You know, don't be fooled by the simplicity of this method. It's very simple, as I said, yet highly effective. So give it a shot. Give those two methods a shot. Try them out if you feel comfortable with them. If you feel like those are systems that you'd like to implement, try them. Give them a shot, try them, see how they work will get frustrated. Those steak repetition for them to be installed in condition in your brain. But as soon as they are, they can be revolutionary. It can be a weapon or a tool that you can use to take yourself from where you are to where you want to be. And I hope you guys enjoyed this lecture as much as I did. Probably one of my favorites and let's go to the next lecture applicable section Part four . 20. Applicable Section Part 4: All right, Welcome to the applicable section. Part four of controlling and changing habits. This is gonna be a simple yet effective lecture. We're gonna talk about some simple methods you can use, and I highly recommend you use those and take notes of those because we're going to talk about some roots. The roots of the problem, the root of the habit. Why we do what we do, why you're doing the habits they're doing and why you can't install the new habits. There's a reason there's a reason if and if you do know the reason, then you'll have better control over it. So let's get to it. The route methods. How do you apply it? While this method is a two sided method, once used properly, it can be life changing. And this is a method. It's probably one of the most popular methods used black. My clients, um, now had the core off every hobbit. There are two things. Why you are doing the Hobbit or why you might skip the Hobbit. The 1st 1 is why you're doing the Hobbit. This this is related to the habits that you are doing obviously and why you might skip the Hobbit. This is related to the Hobbit start you're trying to install, but you haven't been that successful with it yet. Now the root method demands high level of self awareness. It's simple, but it's not easy. You need to be aware of the problem that's holding you back. I cannot figure out what your problem is, what the root of the problem is, but I can assure you, with some self reflection, you can find the root of the problem. First off talking about why you're doing a certain habit. Well, just ask yourself, Why are you doing it? What is it bringing? What kind of pleasure is that bringing you? What needs is it satisfying right when you ask yourself those questions and you close your eyes for a second and just just inspect what your body, your physiology and what your psychology are saying you'll be able to get closer and closer to the answer For so of you, the answer might be so embedded into your subconscious brain. Not it's hard for you to really point out the problem, and if that's the case, then you probably will not be able to use the root method effectively, and if you do, won't feel free to email me and I can see how I can help you further along with that. But there is a problem. And once you identify, ask yourself, Why are you doing it? Why are you doing the Hobbit and why? Why do you need this habit to satisfy this certain needs, right? Once you once the problem is in front of you, once you're aware of it, it's easier to play around with it and also why you might skip certain habits. Say you're trying to implement a new habit reading, fitness, meditation, whatever it is. And you you find yourself skipping the habit sometimes and you can't. You can't keep up the consistency. Well, ask yourself, Why do you even enjoy the Hobbit? What does it bring you? Does it bring you? Pain doesn't bring you pleasure. Does it bring you excitements enjoyment? How do you feel when you do it? Ask yourself these questions, so when you do, you're going to start identifying some stuff. Remember, remember one of my clients who was trying to to install the habit of running? He wanted to improve its cardio he wanted to run war, and he wanted to have better health in general, and he wasn't able to stick to it. And I asked him, How do you feel when you want to go for a run? Says Well, usually I feel excited. I love running and I want that. I really want that. And I said, How do you feel when you come back? I said, Oh, like usually I go for a long run and when I come back, I'm pretty tired and I'm drains And I said, Do you know, see the problem? And he smiled. He saw the problem, and this is what I want you to do. The problem for him was that he gets excited to do it, and then as he's doing it, he's over doing it. Now he's getting tired and drained, and he's losing all the motivation. He gets back home just feeling like he just wants to sit on his couch and do nothing. And obviously this doesn't bring the right emotions that he needed in order for him to install the Hobbit properly. And I said, How long do you run for? He said about 45 minutes to an hour. I said, Okay, What we're gonna do is you're going to reduce that you're gonna go for 20 minutes to 30 minutes and see how you feel when you get home. And when I saw him later on, he said that he's been running consistently every day and not now. He's running again for 45 minutes to an hour, but now he's not tired anymore. He was running for 20 to 30 minutes for a couple weeks, and then he started up in his time by five minutes and five minutes and five minutes. And when I saw him 23 months later, he he went back to 45 minutes to an hour. But now when he does it and he comes back home, he's not tired. He's not drained in the country. He feels mawr energized and he feels ready, and he feels more motivated to do more. So this is an example of a root of a problem. Now the second thing you want to identify is the goal or the motivation that keeps you going. Why do you want to install the new habit or why do you want to stop it? right. What's the motivation behind it? What's the goal? Another client of mine, Uh, she she used to smoke a lot and she had been smoking for a long time. No. What happened was I asked her, Why do you want to stop? And she just said, I just don't like it Great. She said, I don't like it. I'm like, All right, Well, what don't you like about it? You know, like the smell, the taste yada, yada, yada. But obviously there is physical dependency on nicotine that starts keeping her hooked. And the goal was to find a source of motivation. That's that's greater than just the fact that she doesn't like it right. And I went deeper into, and I'm like, All right, well, you don't like the smell of it, but you smoke a lot. She's like, Yeah, well, it's not just me that doesn't like the smell. My husband doesn't like the smell on me, and I feel like it's a bit repulsive and I said, OK, well, let's look at it another way. What if you always smell like cigarettes? How will your husband's reacted on right. And she said, You know he would tell me to brush my teeth or eat a gun. This this is not because he really hates smoking. He doesn't even like to smell. And I said, Well, do you think that Do you think that this can lead to him? You know, getting to such a discomfort herbal situation where where he might know my create issues in your relationship. And she said yes. And I said, OK, so it's not just that you don't like smoking, but this is also something that could jeopardize your relationship should yes, that's true. And I said, Well, what else don't you like about it? She said. Well, I just feel tired all the time. Whenever I want to do some sports or even going up a flight of stairs, I just feel and winded and I'm like all rates. So you do understand that stopping will put you in better health. And that's soon enough. Your lungs will recover and you'll have better health, I said. Yeah, and I said, OK, well, now what we're doing is we're reshaping the way you look at your motivation and and the goals behind your motivation, and I explained to her the root method of the root system, and as soon as she started applying it whenever she craved a cigarette, she didn't just say, Oh, I don't like it, but I'm craving it. It's OK. She started thinking about her health. She started thinking that if I smoked that now I'm going to keep going with the same cycle of being tired every time I want to walk or go for a run or climb up a flight of stairs. She started thinking that her husband will not appreciate it and that she might jeopardize her relationship and that she doesn't want to do that to her kids and before she knows it, Her motivation and her goals were, were greater than just the fact that she's craving a cigarette, and it didn't happen immediately. But this method itself reduced the amount that she was smoking by a whole lot, right, And this is just another example how you can look at things if the problem is more influential than the goal than you have no shot at effectively implementing the habit and vice versa. I hope you guys understood this method as it's really important, and if you want to use this method. Make sure to make sure to do it. Gotta know book. Close your eyes. Do some self reflection. Ask yourself the questions that I told you about and write down the answers and then analyzed the answers. Try to find the problem or try to find a source of motivation or gold that are highly compelling that you that you really want that you really desire, and you'll find a significant change now. I also want to talk about two methods that are simple that you can use. I use them a lot in the past there, based on Results Variation, which aims for breaking down blocks into sections and sections into pieces. First off the ABC methods, and we previously talked about having micro and macro goals, and this is kind of tied to that because now we're going to take it up a notch with this system, and you will have a habit related gold linked to each and every one of those letters. The goal will vary in intensity and difficulty. If you fail to achieve a, you can still achieve B or C. If you fail to achieve A and B, you can still achieve, See and make sure that even though the intensity is different at the goal is one and all the same. What do I mean by that? I know some of you this this might not make any sense. What happens is you will set a skill for your hobbit. Let's say you're trying to implement the habit of reading all right, and you want to read. Your ultimate goal is to read one book a week. But as we said before, you want to take baby steps, you can just start by reading half a book a day. It's gonna be hard, and you're gonna lose the discipline and willpower. And before you know what, you're going to drop it. So what you do is you start with the ABC Method A is the biggest and most difficult goal, which is, let's say, to read as a start 50 pages a day. The B is two reads half of that 25 pages a day, and the sea is just the minimal for you to keep up the consistency, which is reading five pages a day. Now. If you had a day where you're feeling energized and motivated, then there's no stress and you're just feeling you're good to go. You can reach 50 pages than do it. But if you had days where you're feeling a bit tired and you don't have to stretch yourself in, drain your willpower. You can go for B. You do, you know, less challenging hobby. And if you have a day where you're just feeling absolutely horrible and something happened , your feeling stressed or depressed. This is not where ends. You can still take 5 to 10 minutes and apply the sea habits. This way you will keep up the consistency. The goal is one and all the same, and you will make sure that you are not failing because your goal is not too big. It's not too small. It's the goal is related to how you feel and how well you can perform. And that's one of us. One of the biggest reasons people failed with certain habits. I have a friend of mine, actually not a client's a friend of mine who wanted to read more because he saw how much I'm reading, how much learning he wanted to do the same, and that's about 45 years ago, and he started off with the goal of reading a book a week. What we talked about. So he had to read on average a day about 75 to 90 pages, and I said, Look, that's a big goal has to start And he said, No, no, I got this, I can do it And obviously we saw each other after a couple weeks and he said, I said, Well, house reading going He said, Man, it's taking too much of my time. I don't think it's the right time to do it. And then I And then I told him about the ABC methods, and he's been He's been just reading nonstop ever since because now we have a system in place, right. He could not read 75 to 90 pages a day when he's first starting off. But as soon as he picked up the habit and his subconscious brain got used to the fact that he reads every single day, then depending on how he felt, he read, depending on how we felt. As I said, he read 50 60 70 all the way up to I don't know how many pages, but you can see how this method can help you stay anchored the words your goal. And at the same time, it takes your mind, state and how you feel and what you're thinking about into consideration. So this doesn't stop you. So the way you feel in the way you think those in doesn't kind of create an obstacle in front of your hobbit. Now, the other methods is called the one minute rule. And this system is particularly effective when dealing with procrastination. Now, every time you want to procrastinate on a habit or a goal or something you need to do, you will follow this method and make sure that you repeat the method the only way to condition it. And for it to become a system in your brain, you need repetition. So what happens is whenever you need to do something and you become aware of thoughts related to procrastination linked juicer and Bhaskar habit, you will take action for one minute on Lee. All right. What do I mean by that? Let's say you have something to do. You have homework or you have ah project for work and you're just not feeling it. You just want to procrastinate. You don't feel like doing it right? Well, that's understandable. Say to yourself again. Don't tyrannize yourself. Negotiate with yourself. Set yourself. All right, We're not gonna do it. We're gonna procrastinate, accepted. But we're gonna work on it for one minute on Lee. And I don't care if you if you have this intense, these intense levels of willpower and discipline or you have a tiny bit you can do something for one minutes, you can pick yourself up and just say, All right, I'm gonna work on this essay for one minute on Lee, and then that's it. All right. And then your subconscious brain will say Okay, well, we'll work on that for a minute, and then I can do go do whatever I want. But here's the thing. Usually all we need to keep going is to take the first step. As soon as you sat down, you opened your computer and you started typing for a minutes regarding a topic. In your essay, you'll find that now that you're actually doing it, you feel that it's OK to keep going and keep going until you get tired and you stop or you have paperwork you need to finish up for work. Take one minute, sit on your desk and start by organizing the documents that you have in the paperwork that you have. And before you know it, you'll find yourself there in front of your paperwork. Ready toe work. Everything is is in front of you and everything's organized. You will find a tendency to keep going, and this might not always happen. But with repetition with one minute rule can be highly effective when it comes to eliminating procrastination or just doing any habit in general, you wanna meditates, and it hasn't been working out that greatly for you. Awesome. We'll start the Hobbit, and whenever you feel like you don't want to do it, just say OK, I'm just going to sit in my room, closed my eyes and focus on my breathing for one minute just for one minute. And when you do it and then you start feeling yourself getting relaxed, feeling yourself getting a bit more calm, you will keep going for 345 minutes, even if you just did it for one minute, even if you just did it for one minute. Even if you just did it for one minute. You are keeping up the consistency. Your subconscious brain is soaking in the information, and that's how this method can hope. Now I know this lecture was pretty long, but the methods discussed. I wanted to take the time to discuss them because I don't want any of you to know understand what I'm talking about. And by now, I think everything I talked about was pretty clear. If anything is not really clear, go back to the examples I gave you. And the examples will help you understand the methods a lot better. And now we're going to go to the last applicable section, which is the applicable section, Part five of controlling and changing your habits. I'll see you all there. 21. Applicable Section Part 5: Now we got to the last part, Part five of the applicable section in controlling and changing habits. This is probably gonna be one of the longest lectures you're going to go through. Reason being is because we're going to discuss some deep and kind of complex concepts. Percy related to neural plasticity and neural linguistic programming, help you change and control habits. However, the reason why the lecture is going to be long is because since the concepts and the methods are a bit complex, I want to take the time to be able to explain them to you very well. So by the end of this lecture, you'll have a very good understanding on what the methods are and how you can apply them in your life. So let's start. The concept of neural plasticity entails that your brain is plastic. I did mention that that a lot of researchers, you know, before hands people used to believe that the brain does not change that you get to a certain point and maturity and your brain will stop developing. It will start declining in the way it's developing. However, the newest research in neurology brought a concept called neural plasticity. Basically, your brain is plastic, which means that it can change. It can break some neurological patterns. It can create new neurological maps and systems and patterns, and it can adjust accordingly. And you can do that. You can control the way your brain and the way their neurological system in your brain is working. So whether you are trying to eliminate an old unhealthy habit or you're trying to install a new and healthier one, the concept of neural plasticity can change your perspective on habit formation. And in this lecture, we're going to discover a concept of neural linguistic programming and some techniques. I can help you overcome the problems you're facing before now. At first, when I explained the methods for you, as I said, they might seem a bit complicated, but I promise you they are not. The methods are simple. Once you understand them and you start applying them through repetition and through practice, it will become easier and easier. And the beauty about neural linguistic programming is that you will see instant results. Yes, you heard me right. You will see instant results when you do neural linguistic programming properly, and you experience a certain change on a cognitive level, it will manifest itself immediately. So let's talk about using an LP or neural linguistic programming. Now, neural linguistic programming works in a way where we're gonna be using language to influence the subconscious brain. But it's not a simple is thought. You're not just going to use language, and it's gonna change the way your brain chemistry works and the way your cognitive system is working. And if you are in my advanced course, there's an entire section about NLP where we go a lot more into detail. But for now, if you're in my habit course or, you know, just at this point anyways, you don't have to go in details into NLP because the methods I'm gonna explain to you, you can apply them separately without really understanding the whole image of NLP and how it works. The goal here is to change habits to control habits and to eliminate some. So this is what we're gonna do, and we're gonna start with the first methods. The anchoring with it. Anchoring is a simple yet powerful process that you can use. You'll be associating an internal response with a specific external stimulus or trigger the results of the exposure to the stimulus will then reactivate the anchored interstate that you're trying to establish. It is aimed primarily towards sensational anchoring, remember? And that's I'm pretty sure you can remember that when you walked by someone not long ago and you smell their fragrance or their perfume. And it brought back so many memories that you hade associated with the specific smell, and it also brought out the associated feelings. That's exactly what anchoring is, and you can use it through the process of nor linguistic programming, specifically through the angry methods. I'm gonna go more in details in a further slide on how to effectively use it. But for now, I just wanted to make sure that you understand what anchoring is. So let's go back to the example of the perfume, right? Let's say you were in love when you were kids and there was this this girl or this guy and that you still always wear this perfume. Now you grew up 10 years later and you walk past someone who wears the exact same perfume, and you haven't even smelled it in 10 years. But it brought up the memory and it brought up the feelings. Now the feelings might have been positive. Might have been negative, depending on your experience. However, when you used the anchoring methods, you can determine what the outcome is going to be and you're gonna You're gonna know a lot more about what I'm saying in just a couple minutes. For now, I want to explain to you the other method that we're also gonna discuss, which is called the Swish Modern or the swish battered. And this is one of the most commonly used techniques in neural linguistic programming. It is also referred to as a swash pattern, and it is a very helpful tool for when you're trying to face a repetitive problem that you don't seem to be able to control. And you need to be prepared for this dynamic process. If done rights, you'll be able to instantly notice a change in what you're trying to adjust. And that's the beauty of NLP. That's the beauty of neural linguistic programming is that you can get instant feedback on whether it's working well or not. First off, let's talk about the process of anchoring, so just a quick reminder. You are trying to anchor an internal state with something external that would act as a trigger to stimulate not particular interstates. So the first thing you need to do as identify the lacking internal state that you would want to establish. What do I mean by that? When we talked about the route methods, we talked about identifying the source of the problem. So when you have a habit, you're trying to establish your habit you're trying to eliminate. What is the reason you keep doing the habit you're trying to eliminate or what is the reason you keep skipping The Hobbit you're trying to establish? Once you know what the reason is, you want to ask yourself, Well, what's what's the opposite? If it's not enough excitement, for example? Well, what's the opposite of that? Obviously, its excitements. If it's not, you're feeling too irritated. What's the opposite of dot? It's feeling calm, right? So you identify the lacking internal states, and you want to establish the exact opposite to solve the problem. Maybe it's more motivation. Maybe it's more love. Maybe it's more gratitude. Whatever the internal state you need to establish is, you need to link it to the certain hobbit that you're trying to either implement or eliminates. And keep in mind that the anchoring methods doesn't just apply to habits. Maybe you just want to feel a certain way in your day to day life, and you can also follow the anchoring method to establish stops. So basically ask yourself if it's not related to Hobbit, just ask yourself, What kind of emotions do you want to experience out of given points? What what's what are those emotions that are lacking in your life and you just want to feel the more? Which brings us to step number two. Identify elements that can trigger that internal emotional state you're looking for. It could be some memories linked to it. Your favorite song, a scene from the movie or maybe a speech that you always heard and that really inspire you . You want to pick something that would bring out this internal state you're seeking. It will bring it out inside of you. If it's more love, think about everything you love and everything you're passionate about. If its gratitude take some time to think about things you're grateful for, if it's more excitements. Maybe play your favorite song and gem to it for bits. Whatever it is, when you identify the internal state that you want to manifest, you need to recognize what you can do, and this is very personal. Each and every person is different, while some people who want to feel more excitement and more joy with play some of their favorite tunes. And they were gentle them before doing the session. Maybe other people arm or into slow and maybe melancholic songs, so playing music will not actually put them in a positive mindset. It will actually make them a bit side. Maybe so. That's why I'm saying it's very personal and it's very different for each and every person . So you need to find personally, what is it that you can think of that you can listen to? That you can do that can bring out this internal state you're looking for. Which brings us to step number three, pick an anchor and I'll give you some examples. But before I do, I want to point out a few ideas. First, the anchor needs to be something distinctive, something that you don't usually do, something that you don't usually feel, and usually it's connected to the five senses. But there is something you taste something. You see something, you hear something you feel right. It's related to your senses and one of the most powerful, our first kinesthetic. So what you feel and another anchor that can work really well is when you can smell a certain fragrance or certain perfume, wherever it is that you can use as an anchor. The first anchor example I can give you is pressing with two fingers on the back of your neck. If you if you touch on the back of your head right now, between your neck and between the top of your head, there's a spot where you will find a little a little hole, a little hollow place that you can place two fingers in, and this is usually where your spine is ending. This is a very distinctive spots, and there's a lot of neurological connections in despot, so ah, lot of people like to use this specific spot as an anchor. Another anchor is putting your hand on your heart and feeling your hearts. This is another anchor you can use. 1/3 anchor can be, As I said, a specific fragrance or perfume. Fourth anchor can be a song that you really like. 1/5 1 can be joining your hands together and crossing your fingers and then squeezing. These are all gestures and things that you don't do on a daily basis. You don't just do randomly, because if you pick a gesture that you do randomly, the anchor is not going to be established properly. You need something unique. Now you can connect your senses and Anchorage to the internal emotional states. Now you picked the emotional states or the internal state that you want to manifest. You also picked an anchor that you want to use so we'll get to step. Number four established the emotional state through the elements that you identified that can trigger it. So whatever can trigger this internal state that you are seeking. Do it. Do whatever you have to do to manifest it and keep exposing yourself to the triggers and intensify the emotions when you feel love in your heart, when you feel gratitude you can use. You can use your mental and cognitive power to enhance the emotions by thinking about more things that make you great form or things that make you excited. Do it and try to intensify the emotions as much as you can until you feel it reaching a peak of internal emotional state that you want to anchor when you feel your emotions, this internal state boiling up to the point where it reached its peak. And this is and this is the peak of the emotional state that you want when you reached the speak, introduced the anchor. And it's very important to introduce the anchor when you are at the top at the highest at the peak of the emotional states. No step number five. Repeat the process a few times until you get to the points where, by simply being exposed to the stimulus, it will bring out the desired internal states. And again, it is important to use a unique stimulus and introduce it. When the emotional state is at a peak, I'll give you an example on how I used neural linguistic programming and specifically anchoring to change some aspects of my life. Now, five or six years ago, I had a fear of public speaking. I could not speak in public now. Obviously, I don't have that anymore. I spoke in front of hundreds, maybe thousands of people, and I feel I feel amazing. And the reason why is because I used the anchoring methods. So what I did is I I got a certain fragrance from Amazon, actually, Just just a random fragrance, right? I ordered it and I said, This is gonna be for the purpose of anchoring certain emotional states for when I'm going to do any kind of public speaking. Right? And I sat down in my room back then in my dorm room, and I started listening to music that would bring out feelings of confidence inside of me. And I started thinking in my head about all the things I accomplished in my life, and I started boosting the feelings of confidence and the feelings of passion and courage. And when I started developing and intensifying the emotions, I felt that one point I felt the emotions reaching a peak where I felt like I'm just gonna explode out of energy. And at that moment I opened the fragrance bottle and I took a very big sniff. I smelled it really well. And then I consciously associated this smell with what I'm feeling with the emotional state on feeling. And then I closed it. I close my eyes again and I did the same process 234 times. Then I didn't do it. I woke up the next morning and I opened the fragrance bottle, and as soon as I smelled it, I felt this rush of confidence and energy in my body. That was just absolutely insane. That was six years ago. Until this day. I still used those methods on on an everyday basis, and I teach it to most of my clients because it's revolutionary. So I started testing the method a lot more in applying it a lot more back then ends. I'm gonna give you another example that's related to hobbits. I as a person, I just think a lot all the time. I have thoughts running in my head. And when I wanted to establish a habit of spirituality of meditation, when I wake up in the morning, I'd I'd have breakfast or whatever and that wash my face and I sit down to try to meditate . But I just couldn't focus on my breathing because I was bombarded with thoughts all the time. And then I started working on an anchor to calm myself down. Right. So I got another fragrance model that's also distinct. Different smell, distinct smell. And then I sat down. They started asking myself, Well, what what can calm me down? All right. And that day I actually did the method in a park in a part that I really love in a park where I used to go there and just right on my notebook because I used to feel calm and serenity there. This what you needs. And then when I was there, I started listening to some soothing music, and I sat there and I started bringing out this feelings of calmness. And as soon as I felt this peace and serenity inside of me reaching this this absolute peak , I took a big sniff out of the new fragrance bottle. And now every time I went to meditate, even if there's a lot of thoughts running through my head and I'm stressed and feeling out of it, I would sit down, take a deep breath, open the fragrance bottle, take a big sniff, smell it, and then do my meditation session, and I just absolutely kill it because I'm already in the emotional states and in the internal mind state that I need to be in when I want to meditate. So those are two examples of how you can use the anchoring method in your life. And I'm pretty sure that most of you, if you didn't hear about this method that is just going to seem seem a bit silly or maybe a bit too simple, bit too good to be true. I promise you some of the biggest leaders and most successful people in the world, including myself. We use this, we use it. I take time out of out of every other of my everyday life toe work on those anchors because they work, and when they work, they work wonders. It's amazing, so make sure to try it out. And if it doesn't work the first time, try it again and again until it does. And a little and a little thing. I want to talk about here, which I found some. Some of my clients went through this problem. Some people do no have enough control over their emotional states. So what will happen with use that you'll sit down. You're trying to bring out the feelings of confidence. Very simple. But your subconscious brain is too is too accustomed and to used to the fact that you don't have enough confidence that you will have a hard time bringing out the true emotions and the true internal states. So what you need to do is you need to wait until this Internal states is there naturally. So let's say I don't know. You went to the gym and you had an awesome workouts and you're leaving the gym and you feel that you're absolutely confident that you crushed your worked out and you look at your body and you feel good about it. This is a time where you are naturally manifesting the state of confidence that you need. So you can either use your imagination of visualization, music and environment to create the emotional state you're seeking. Or you can just wait until you naturally feel it. And then you introduce the anchor either or try. If you try the 1st 1 in those of work, try the 2nd 1 But one of the two methods is definitely gonna work. I can assure you I've taught it to maybe more than 200 people, and they all used it and they all still use it, and it changed their lives. So please, I urge you to take it into consideration because this is probably one of one of the most fascinating methods were going to run through and discourse Now moving on to the swish Bader. It's simple yet highly effective. All the methods that I taught you and the applicable section are simple methods. I did not want to introduce anything too complex because I want you to be able to understand it and apply them because the methods are effective and they're highly, they're highly effective in there, used widely by a lot of people I know buy myself a lot of my clients and that's why I wanted to recommend them. And the Swiss pattern is an NLP technique that can help you a lot. It consists of different stuffs, and we're going to go through them in two different slides. I'm going to talk about the three first steps right now, and then we're gonna talk about the other three steps in the next slides, So step number one Baker. Comfortable spot where you won't be disturbed. You really need to focus when you're doing this. Wish Bader. You want to lay down or sit in a chair, whatever is comfortable for you, and you need to be highly alerts. And while focused as this exercise demands, a very good level of awareness and focus to be done properly. Now, with your eyes closed and maybe you don't want to close your eyes, maybe you can do it with your eyes open. That's fine. Whatever. Whatever you feel comfortable with, you want to take a few deep breaths and just relax. Relax yourself while maintaining estate of awareness. You want to set up also a proper moots. Maybe play your favorite music in the background or whatever you need to be comfortable and positive. Now, before I carry on with the rest of the steps. I just want I want to explain to you this wish body in a bit more and how how it how it should be used and how you will be using it. Now, this wish pattern is more related to an experience or an event where you're feeling a certain way and you would want to feel difference. So the example I gave you in terms of public speaking, I could have applied this wish pattern there. When it comes to habits as well, you can also apply the switch bottom. The reason why I talked about two different neural linguistic programming methods as because some people feel more comfortable with one than the other. So it's up to you to pick. Maybe you want to try both of them. Maybe you just want to try one of them. Whatever you feel comfortable with. I had one of my clients who had a hard time talking to girls. He wanted to meet new people when he wanted to get into relationship. But every time he sees a girl that he thinks is attractive or that he likes, he would freeze up and he wouldn't know what to say and what to do, how to act. And and we used the Swiss spotting to change that right, so you'll understand Mawr, and I'll tell you more about how we used it. As soon as I tell you about the steps, a bit more step Number two is you want a picture in your mind's eye yourself, doing either a good habit you're trying to install or a bad habit that you are trying to quit. Depending on whether you're trying to install a habit or eliminate one, the swish botton should be used differently. You want to make the image as sharp and vivid as possible in your mind. You really want to see yourself either doing the good habit or moving away from the bad habits and memorize that image. Try to experience what you feel on the inside and on the outside when you're thinking about this particular habit. Now, what is the desired state that you wanna have linked to this habit? This brings us back to the root method. Why is it that you're skipping a certain habits? Or why is it that you keep doing an unhealthy habits? You need to identify those and then ask yourself Well, if that's the reason why I'm not doing a certain habit or that's the reason why I'm doing this habit. What's what's the opposite mindsets that I need to have in order for me to overcome its or for in order for me to implement and install this new habit? And once you identified the desired state that you want to bring out when it comes to that specific habit or that experience or this event, we got to step number three as you will previously. Prepare for this, you will already know what the new desire to states you're trying to link to the Hobbit or the situation what it is. What exactly is the US state, and you have the first image, which is the one you were thinking about. Now there's gonna be a second image, which is the one you're trying to establish, and they're both linked with same habit of the same situation. Make sure that both images are well formed, sharp and vivid. You need to also be aware of what internal state each one is correlated with. So what's happening here in your mind's eye, you will picture and remember vividly an image of yourself doing the Hobbit you're trying to eliminate and feeling whatever you feel when you do it, and also avoiding a habit you're trying to avoid and how you feel when you avoid it. At the same time, you want to bring out another image, which is the desired reality, which is the state that you want to be in in order for you to either eliminate a habit or implementing New Hobbit. So going back to the example, he was having a hard time talking to girls. So the first image, which is the current reality, the current image is him talking to a girl and feeling anxious and feeling stressed and not knowing what to say. The other image would be him talking to the same girl or maybe a different girl of feeling confidence, feeling smooth, feeling like he knows what he needs to say, feeling like he owns the world right now. He got his two different images and the two different internal states associated with each and every one of them. Now we get to step number four. We will call the first image the current reality, and we will call the second image the preferred reality. Now what you'll do is you will observe the current reality vividly for some time than in your mind's eye. You want to minimize that picture in your mind's eye, just as you would do on your computer. You want to minimize it and then think about the preferred reality. When you minimize the current reality picture right next to its on the right, you will pop out the image of the preferred reality and its internal states, and you can look at one that's minimized, and you can see how you're acting, how you're feeling as if you're the third person you're just observing. And then you can look at to the right and see the kind of like a bigger picture of you there, but in a different mind, set in a different internal state, acting differently, feeling differently and make sure that the second image is bigger, that it's sharper and its vivid. And that's even add some color to it to make it more alive and more appealing. You also want a link to it all the elements that you need to establish this emotional states, not do one associate with your preferred reality. So, for example, I told him to imagine himself dressing up in the best suit he ever wore and imagine himself with a very nice haircut, looking really fresh, looking just absolutely amazing, because when he did not, he he started feeling the emotions of confidence that he wanted to bring out even more because he added those elements to the picture. He made it the sunny day, where it's a beautiful day and everything just looks beautiful and the colors are amazing. And he looks well dressed in well groomed. And the goal was beautiful and all those elements when he added them to this preferred reality picture, it enhanced the emotional state he was trying to feel. So you got the point by here stuck Number five. You want to minimize the preferred reality image in a way where you can still see it in the corner. All rights. It's as if in your mind's eyes, acting like a computer screen. You will now maximize the current reality image and observant right while having the preferred reality image minimize at the bottom corner of your mental screen in a way where you can see both of them. You can see that one is minimized in the corner, and this is your preferred reality. This is what you want, And then there's one that's a bit more maximized in the center, and this is your current reality that you want to stop. Make sure you focus well until you can see both the maximized image of your current reality as well as the minimized corner image of your preferred reality. And here we're getting to the last step when you have those two images, what you're going to do is and listen well to the instructions of the sixth step. Because not everything is included in the presentation that you see in front of you. You won't. The first step is this maximized image of your current reality. Make it unappealing naked, then make it black, and whites make it seem as if it's a cut scene from a horror movie from the 19 sixties. Rates. You want to make it just as as unappealing as possible that your subconscious brain is automatically finding this kind of repulsive. And here's where it gets interesting in your mind's eye. You will make the sound swish or swish, and as soon as you do that, as soon as you do, this swish or the swish sounds was gonna happen is the image. The maximize image of your current reality is going to disappear from your mind's eye. It's like it's like you swipe it to the left and instead the image of your preferred reality that was minimized to the corner will now be maximized. And that's all you can see in your mind's eye. It takes. It takes kind of the spot of the entire screen that you see in front of you in your mind's eye. So you will replace the current reality image entirely with the image of your preferred reality and make sure that when you do so, you not only switch the images but also the emotional state linked to the image. So when you see the image of your preferred reality, don't just see it but feel it, embody it. This is important. Don't just see it, feel it and embody the image and keep repeating the process until you get to the point where the moment you think about a situation or a hobbit and the example we gave a situation where you're talking to a girl where he was talking to a girl. As soon as he thinks about it, this automatically brings out feelings of confidence and happiness. Now he can handle the situation and that this is linked to the preferred reality image and the internal states that's dominating his inner world you want establish the same thing. Here's another example of how you can use that when it comes to a habits. Let's say you are trying to wake up early, but every time you wake up, your alarm goes off. You just feel so irritated. You wanna you wanna turn the alarm off and you just wake up and you feel tired and you end up falling asleep again. Well, then you can try the swish. Modern. You visualize yourself first, the image of yourself waking up, feeling drained, turning off the alarm, then go into bed, then waking up again and being late and feeling about about it. That's the first image that's current reality. And then you form another image where, as soon as your alarm goes off, you wake up feeling amazing, feeling energized, feeling motivated and you turn. You turn off the alarm and you're already up and you're ready to start your day and then you go start your day right. It's very simple. Those two images, and then you use the swish bader to replace your current reality image with your preferred reality image. When you keep doing that exercise consistently, you will notice that as soon as you wake up in the morning, you don't feel drained anymore unless you slept for two hours and then then woke up after that. Like obviously, physically, you are gonna feel tired. But emotionally on a on a deeper internal states, something is going to switch. You're going to see that there's something different. You don't feel unmotivated anymore. You don't feel lazy when you wake up anymore. If you do the swish bottom properly where you imagine yourself in a preferred reality image in your mind's eye, waking up, feeling energized, feeling motivated, feeling hot, be and you did it consistently and it worked. You will wake up just feeling absolutely amazing feeling out of this world. So this is another example of how you can apply the swish or the swish bottom when it comes to your habits. I know, I know. It's been a long lecture. I know it's been a long lecture, but we're almost at the end, so hang on tight. I want to talk about hypnosis. And no, I'm not talking about me waving a little necklace in front of you until I put you in in a hypnotic states talking about that. I'm talking about self hypnosis. Self hypnosis was, is one of the methods that are widely used between people who are more interested in neuro plasticity to change the way of their subconscious brain is wired, and self hypnosis is a very powerful tool, and you can use it to target your subconscious brain directly by slowing down your brain waves and targeting the roots of the problem. This is a technique that can help you change your habit pretty quickly, and it does take time to apply this technique, and it needs good mental effort to do it. And I'll be sharing several resources that you can rely on to give it a shot and see if self hypnosis is a tool that's helpful for you. And I don't need to do any explaining per se because it's gonna be a like a guided meditation session. So basically, whatever habit you're trying to stop, let's say you want to stop smoking, all right? If you go on YouTube right now and you write hypnosis stopped smoking, you're gonna find a bunch of certified hipness ists who made guided meditation sessions to walk you through hypnosis session on how to rewire your subconscious brain and get out of the habit of smoking. But again, this is a process that I don't have used it in the past, and it works. That's why I'm saying it to you. But I don't use it anymore because it is time consuming. Recession can be anywhere between 30 minutes up to an hour long, and you need to do it on a repetitive basis over and over again. So I found that there other methods that are a lot more helpful, but it's a good thing to give it a try and see. Maybe this is This is the one method that you really enjoy. I have, I have to my clients, actually who bits between all the different methods. Not that was their favorite, because they feel calm and they feel that they can connect on a deeper level with their with their thoughts and with their soul, and they use it. So again, it's a question of preference what you want to use. But I want to put the tools out there in front of you so you can get to pick whatever you want. Choose no Lastly, I want to talk about visualization. One thing to keep in mind is that your brain cannot tell the difference between imagination and reality. So here's how you can use the visual ization process to help you with your habits. The first up is that you're gonna pick a hobbit, make a habit that you were trying to eliminate or install and observe the root of the problem we go back to. The root method that we talked about observed the root of the problem as to why you weren't able to eliminate a habit in the past or where you weren't able to install a habit that you're trying to install her implements, and you need to become very aware of the limiting factor that's affecting the habit. Formation or elimination. The visual ization process is best done 10 to 15 minutes after waking up, or 10 to 15 minutes before going to bed. This is when your subconscious brain is highly suggestible. This is when your brain is operating on a theater brainwave level, and what you'll do is you will visualize the Hobbit. You will. You will visualize yourself doing The Hobbit over and over again. with as many details as possible, and you will eliminate the limiting factor and replace it with something that would actually help you install or eliminate the habit while doing the visual ization process. You want to reinforce the factors that are helpful, such as focusing on the end goal you might. You might want to visualize yourself doing the habit over and over and over again and then seeing where you're going to get at the end of it. You want to see the end goal, which is also the source of motivation behind the Hobbit. And as you do the visualization, especially 10 to 15 minutes before and after waking up and you do it every day consistently , your subconscious brain will start becoming accustomed to the hobbit process and how it feels and the goal that's tied to it. And you will find it way easier to do the habit, to establish a habit to implement a habit or to eliminate the habit. And that brings us to the end of this lecture. I know it's belonged, but I was really excited to share all that information with you guys. Take them into consideration, try them, try them whenever you can, because especially the methods I talked about related to neural linguistic programming that could be applied in different areas in your life. And they could be absolutely life changing. Thank you all so much for listening to this entire lecture 35 minutes and keep pushing and keep trying to change the habits. You are in control, you are in control. Used the methods and tools to get in control and to set yourself apart and take yourself to another level. 22. The Habits Of Success: welcome back to a new lecture. Now, in this lecture, I'm gonna talk about the habits off success. In another lecture, I mentioned my book, which is called The Habits of Success. Don't listen to me. Listen to them if you haven't, if you didn't go through that lecture yet, when you're going to get to it, you're going to see that I told you to look through the resources and find the book. It's called The Habits of Success and read it as it's really important. And it will teach you about a lot of habits of some of the most successful people in the world. And it be really good if you want to, you know, take some notes and take some of those habits and start implementing them in your life. The top leaders in the world. They take time out of each and every day to do those habits because those habits are highly effective. So don't listen to me. Listen to them. But in case you really don't really enjoy reading and you don't think it's a it's a carpet that you want to establish, I'm gonna quickly go through some of the top habits that thought leaders in the world have , in case you want to take some of those out and try implementing them in your life. The first Hobbit is reading. I know, I know. I just told you that if you don't like reading, you can skip the book and just watch this lecture. But I want to emphasize that reading is important. Reading is probably one of the most important habits you can ever pick up. I really don't know any successful people in my life who did not pick up the habit of reading of nourishing their brain and learning Maurin expanding their knowledge and their expertise and skill sets. Obviously, reading is one of the most important habits you want Establish whatever booked you're trying to read, you will always learn something new and advance in a certain direction. The other habit that is also essential. And in this course you will find a resource called The Hobbit tracker that I've talked about before. If you remember, which is gonna help you organize and schedule your habits. But I'm not just talking about habits. I'm talking about organizing your day and your goals properly when you have a schedule or organizer that you can follow. It will organize your everyday life. Remember, not failing to plan is planning to fail. I can tell you right now I had so many of my clients who who never had goals or who had goals, and they never wrote them down. They never followed up and organizing and scheduling them. And and I talked about this research in the previous lecture. If you also remember, but I'll go through it again really quickly. There was a research done by the University of Harvard on a bunch of students, and basically the researchers wanted to know if students had fixed goals or not, and about 80% of the students that in half goals they didn't really know what they were aiming for, what they're trying to do. Um, about 17% maybe bit less. They had goals. I'm not really sure of the numbers anymore. They had goals, but they didn't write them down, right? So they had goals in their brain. They knew they knew what they wanted to do. Person wanted to be an engineer, this one to be doctor. The other guy wanted to work in a marketing firm. So they had goals in their in their head and their brain, and they knew what they wanted. And on Lee, 3% of the students had goals that are actually written down. So they took the time to write down those goals and organize them a schedule, the goals and work on them. And, you know, after some, you know, a few years of orbit more past the researchers bought all those people again, and they did another research, and they found that the 3% of people listen to this. The 3% of people who had goals that are written down acquired Mawr wealth than the 97% combined. And this is not. This is not fictional. This is not a magic trick. You can go and Google the Harvard research. It's it's one of the most. It was one of the most mind blowing moments for me in my life when I was younger, and I read about this research and I did not have any goals in my own. I was like I'm doing something wrong. Like if if 3% of people were able to accumulate more wealth than the 97% of people combined . That says something about setting goals and committing them to paper, committing them to paper as an organizing your goals and then scheduling. Breaking down those goals and organizing is scheduling what you need to work on every day, every week, every month, every year, until you get to your big goal, your objective or your vision. Now I also want to talk about mental improvement, and this has gone abroad. It's It's a broad title because it encompasses different habits. You need to take care of your minds, just like you go to the gym to train your body. You need to take some time off every day to train your mind and take care of it. It is the most powerful tool that you have. So here are some habits I would recommend. Journaling. Journaling is very effective. A lot of people love journaling, especially those who enjoy writing and those who you know them to be creative. When they start journaling, they start writing down those creative ideas which make them a lot more engraved in their brain. And that's a resource you can access in the future. And it's just it's just a good way to expand your creativity and take care of your mind and another obvious mental health improvement habit, which is meditation while meditating. Whatever the form is, it might be meditation or mindfulness if you want. Whether you meditated. There's a lot of different exercises. The Tony Robbins Prime ING exercise. You can look it up on YouTube. I highly recommend it. I personally do it every single day, and I absolutely love it. I had a lot of my clients who did it, and I kid you not. I had people who called me, and they told me that they were crying and not crying because they were sad. But they were crying because they realized how much energy they have inside and what they're capable of doing. So that's an exercise I would highly recommend otherwise. Meditation in general whether you use an app on your phone like headspace or calm, or even just go on YouTube in search for a guided meditation. Or if you're familiar with meditation and you've done it in the past, you can just pick up the habit again and start doing it. And the next thing is brain games, brain games are so essential. You know, people download a lot of games on their phones that are, you know, that really waste their time. And there are some ops, some specific cops. One is called impulse, if I'm not mistaken with one eye person used is called Peak E A K, and I use it every single morning before I start doing my work. It gives you five exercises. You know, it takes about 15 minutes, and it works on different parts of your brain. Coordination, mental agility, emotions, coordination. And it's just brilliant, right? And if you do that every day, like imagine yourself every single day, training your brain for 15 minutes in one year or in six months there's gonna be significant change in the way your brain functions. So that's very important, focusing and implementing habits that work on mental improvements. Now it's also important toe work on physical improvement. Take care of your body and your health. Of course, things like going to the gym or run. You know, keeping a good balanced diet and working on improving your energy levels is essential because you can train your brain all you won't if your body doesn't feel good, and you don't have the energy levels that you need to function to do what you need to do. Well, you're gonna have a hard time doing it. At the end of the day, the mind and the body are connected. There's disk or elation that's inseparable between both of them. And if you if you really want to notice change, it's really good toe work on both of them. So I usually have a micro goal. So, like have a minimal goal of how you will work on physical improvement. And I'm not saying that as if you as if you need to go to the gym for an hour and 1/2 every day. No, I have days where I don't go to the gym, but I work on physical improvements. So what do I do? And this is a habit that I've been doing for a while, and maybe some of you would want to implement When I wake up in the morning and I get out of beds, first thing I do is I stretch my body, see, when you wake up in the morning, you need to wake up your mind and you need to wake up your body. So you stand up and you just do some stretching for 23 minutes. Yes, this is physical improvements like research has found that doing even mild stretching for 3 to 5 minutes tends to increase dopamine levels and puts your body in better shape and better flexibility. So this is a hobbit that you might want to consider, and it doesn't take a lot of time, But if you want to take it up a notch and also go to the gym, maybe not every day, maybe five days a week, three days a week. Also, I would highly recommend that and just a quick thought about this. You know, there was a lot of studies done on I Q levels, and it was found that no close to the age of 30 around, they're a bit less a bit more. Our I Q levels would start to decrease, and the only thing that researchers found so far that can help us, you know, control the decrease of like you or, you know, kind of not stop it. You can't stop it, but you can monitor it. You can regulate it and you can work on it better, and they found that it was physical improvements. When you work on your body, when you keep your body active and then you'll you indulge in fitness, whether it's its body weight exercises or weightlifting, whatever it is, cardio hit exercises Keep it going because your body needs it. You're gonna feel energy levels that are just out of the roof. If anything, you'll get in better shape and you'll feel better about yourself. And now, lastly, we'll talk about some other habits that you can also implement. Now, I know I'm throwing a lot of habits at you, and maybe you want to implement all of them, and maybe you just want to implement one. But whatever you do, don't overwhelm yourself. Don't write a list of all these habits I just talked about and be like, I'm gonna wake up tomorrow, and I'm going to start doing all of those because you're setting up yourself to failure. Work it up one or two or three habits out of time, not Mawr. See how much you can handle and then start working on them slowly but surely consistently. When you pick three habits and then you master them, and then you're sure that you know you're going to stick with those habits and they're part of your lifestyle. Now you can start implementing Mawr and MAWR until you reach the point where you have all the habits that you desire in your life. But the first, how. But I want to talk about which is cold showers. And I'm not even gonna talk about the benefits of cold showers because you can, just if you if you're curious to know why I think cold showers is an important habit, just google it and see and see how useful it can be. You know, when Hough is, he's called the ice Man, and he focuses on cold showers law because but it everything aside, all the benefits, the decreased depression decreased in anxiety and and the boost and in horrible levels and all that, and basically targets your reptile brain. So when you have a cold shower, you wake up, you wake up, especially if you have a cold shower in the morning. Like even if you wake up and you're feeling a bit annoyed and depressed. If you have a cold shower, it's gonna wake you up like crazy. So that's the 1st 1 on one of recommends. Another one is Make your bed every morning there is a There's a Marine, a U. S. Marine who had a speech and he talked about this, he said. He said, If you want to be successful, make your bed every morning because you would have accomplished the first task of the day. And if you had a bad day, at least you'll go back to bed that is well made. You'll go back to success, and that's a habit I personally do. Every single morning when I wake up, I make my bed and I highly recommend you do it. It can. It can set you in a different mindset. The Wim Hoff Breathing Method. If you're interested in learning more about the wind Hoff breathing method, it goes. It kind of goes along with cold showers, but you can do it separately. It's amazing you can look it up on Google. He has a guided meditation session that you can use that's that's highly effective and yoga and stretching. Obviously, if you want to do in the morning or any time in the day could be used as a mindfulness exercise or just a way to wake up your body and get in better shape and just get more flexibility and agility. Now the last three are arm or focused on your emotions and mindset. First having a do feel list so you want to write down list of all the emotions that you want experience in your life and pick up the habit of reading that list every day. When you read the list and you get familiar with the emotions that you want to feel, your brain will get to a point where you can selectively be conscious of the emotions you're feeling and reinforce the emotions that you wrote down. Also that to be list, which is more of a list linked to your vision you want. Oh, you want to write a list of who you want to be. You want to be a leader. You want to be confident. You want to be courageous. Your write down what you want to be. You know it's got also related to the due to the field list, so you might want to combine both of them together. But it's also important because your brain is gonna get familiar with it, and you're going to start familiarizing yourself in your environment with it and start subconsciously implementing those changes in your life. Last thing I want to talk about, which is visualization and conscious affirmations. Visualization is basically when you have a life vision, and this is something that a lot of successful people talk about. You need to have a vision for your life. And if you are enrolled in my in my in my advanced course, there's gonna be section where I break down your life vision in your goals into, you know, in details, and we're gonna go more through that later on. But visualization is basically you will sit comfortably somewhere, close your eyes and visualize the life you want to live, just to set yourself up in a different mindset in the mindset of the person you want to be in the future. Also conscious affirmations and I gave the example of Tony Robbins when he went on a run and he went on a run every day for about 40 minutes and he'd repeat the affirmation, saying unstoppable. I'm unstoppable. I'm unstoppable and he says guess what's going to be stuck in my head after a month of doing that. So there's a lot of there's a lot of psychological research about affirmations that talk about whether they work or not, and they only work when they are accompanied by emotional reactions. So if you say to yourself, I'm happy, I'm happy. I'm happy. I'm happy. But like, deep down you're feeling, you know you're feeling drained and you're feeling Saad, your brain is not gonna believe you like the information. We're not gonna be effective. The only your only use affirmations effectively when you start embracing and not just embracing by kinda embodying the affirmations. You want to embody the information in a way where you feel the emotion of what you're saying, and a good way to do that is to combine it with visualization. So while you're visualizing something and you're seeing imagery that's emotionally stimulating, you can start repeating your affirmations. So this is you, kind of, you know, hitting two birds with one raw connick taken advantage of to habits and combining them into one. And if you do it and you embody the emotion as you say, the affirmations this could be habit. That's also life changing. I know there was a lot of habits that I talked to that I talk to you about Indus Lecture. And as I said, pick up some of them a few of them and start implementing them if you like them. And I hope you enjoyed this lecture. I'll see you all in the next one. 23. The Habit Of Healthy Eating : or right? All right. Welcome back to a new lecture. Now we're gonna talk about the habit of healthy eating or having a healthy diet how to do it. A lot of people struggle with that. Now, you might not be someone who struggles with their diet. Or maybe your goal is not to work on your on your diet and having and developing healthy diet. And if that's the case, you can feel free to skip this lecture. But if you even want to say just for informative purposes, by all means, you're gonna enjoy it as I'm about to share some really interesting information with all of you and for those of you are interested in developing the habit of healthy eating. Make sure you take some notes during this lecture so you know what to do by the end of it now, two things I want to talk about one of them is something that I talked about quite often, which is your motivation. What is the motivation behind it? You need to pick a source of motivation that is compelling. I had had several clients and ah, to wear girls. One with one was a guy and they wanted to lose weight, right? And that's why they wanted to get into a healthier diet and start asking them well, why do you want to lose weight? Right? And they said, Oh, because I feel so terrible by myself. I hate the way I look and I'm like, Well, look you, for you. The source of motivation is you want to lose weight. But at at the core of the source of motivation is you hating yourself, you hating the way you look and you stressing about it. And when you talk about motivation, you can't talk about hate and stress. This will drain you out of the motivation. And they realized that those sort, this source of motivation that they held on to for so long was actually the reason they were failing. That's why I'm saying, Pick a compelling source of motivation instead of saying I hate my body and I want to lose weight, say my body deserves better. That's why I want to lose weight in an instant. Your source of motivation goes from something that drains you, and that holds you down to something that will help you keep pushing and keep moving forward. And the other thing is and I promised you just take in this one bit of information and you can be setting yourself up on a on a new road towards a healthy diet. I want to talk about the availability bias. So are you saying you want to go on a healthy diet and you have a fridge filled with chocolate and ice cream and Joan food? Good. If that's the case, all the video. Go to the fridge and throw all of this out. Don't throw it out. Actually, go donate it to somebody that needs it, right, Because you want to go on a diet and you have all those temptations in front of you. Your willpower is not an unlimited resource. It's a limited resource. Look at it as a battery, right when you sleep, this battery in your prefrontal cortex would get recharged and you wake up in the morning feeling energized. You have a lot of discipline, a lot of will power. That's why when somebody goes on a diet, they won't eat an entire pizza in order, order and tar pizza from Pizza Hut at six in the morning because they're motivated. They have real power and they have discipline. But they are a lot more likely to do it at nine at night, when they had a stressful day and they just they just can't take it anymore because then there will. Power is drained. Their prefrontal cortex doesn't have the energy that's necessary for you to overcome the subconscious temptations, especially when things are available in front of you. And when I say get rid of the drunk food and the chocolate and the ice cream or anything that you're not trying to eat, replace it with something healthier. Because if you get rid of all of that and you leave your fridge and your cupboards empty, you're gonna end up ordering a pizza ordering food. And if you're trying to go on a healthy diet, I do not think this is This should be one of your goals, right? So the availability bias is important when you're feeling stressed when you're feeling like you had a long day and you just want to eat something and you open the fridge and you have all this junk food and you have a little bit of healthy stuff that you want to start eating more, you're not gonna eat them. Your brain is probably not gonna go for those, especially if it's night. And you you had a stressful day and your tired and your drains so availability bias is important. This this one little notion that I thought so. My clients change their entire perspective on diets, and it's such a simple idea. But don't let its simplicity fool you. It's powerful. And I'm telling you that from experience you want to go on a healthy diet, start looking at the availability bias, start looking at what's available for you to eat and what's not. And you know, the last last three ideas I want to touch on negotiates, list and reward. First off negotiates. I said that in my course over and over again, and I'm going to say it one more time. Don't tyrannize yourself if you tyrannize yourself. If you want to fight yourself, you're not gonna win. The subconscious brain is a lot more powerful than the conscious brain, and I can tell you right now it's gonna is gonna take you out like an assassin at night when you don't have the willpower and you don't have the discipline to fight it. Don't tyrannize yourself. Negotiate with yourself when you've been craving an ice cream, for example for such a long time, and you keep saying to yourself, No, you can't have it and you turn on is yourself in a way where you're giving yourself orders and you hate yourself, you will get to the point where you're gonna break and when you break because you've been terrorizing yourself, you'll realise into by diet you won't just eat an ice cream. You'll get an ice cream, the bag of cookies and maybe 20 bars of chocolate. That's what happens. But when you negotiate with yourself when you sit down and say, Look, I understand that you're craving ice cream, but how about that? If I finish the task that I want to finish today, or if I eat the salad that I had in the fridge than two nights, I can eat an ice cream. You wanna negotiate with yourself? Eating one ice cream twice a week is not going to take you off balance, but tyrannize ing yourself is you need to find a sweet spot. You need to find that sweet spot so you can convince yourself to stick to a healthy diet. And another thing is, you gotta have a list, and that's important. A lot of people don't have that. You need to have a list of things you can eat and things you can't eat. When you write down the list, you are sending a neurological message to your brain saying, Look, these are the things that I want to eat most often, and these are the things that I want to try to limit, regulate or not eat. Make sure you have a lists. Put it on your fridge if you have to and read it right, let your brain get familiar with it. Let your brain no, that you are going on a diet, that you want to change stuff and that you will change the and lastly, give yourself a reward. This process of going on a healthy diet it can be draining. It can be tiring, and you want to set a reward system for when you follow up with a good, healthy diet for a set amount of time. You want to reinforce the behavior and a lot of people they do a cheat day or two or three cheat meals. You can use those and they're effective. Their effective a lot of people. They laugh at people who do cheat days and cheat meals. But I can tell you right now it's those people who are keeping up with their diets. It's those people are keeping up with their with their goals because they're not tyrannize ing themselves, all right. And I find it a lot more efficient when you pick instead of picking a cheat day, big cheat meals. So Monday, Tuesday and Thursday you hade, You were awesome. You were on points. You had an awesome diet. And then on Thursday you woke up on the wrong side of the bed feeling a bit no upset and you had a bad day at work and you come back home and you're stressed. The last thing you want to do is stress yourself, even mawr, by tyrannize ing yourself. This is where you can reward yourself and reinforce the behavior. This is where you sit with yourself and say, Look, I know today has been stressful. What? You've been going on really well for the past three days, and I'm gonna reward you with a cheap meal. What do you feel like eating? Right. And And look, three meals a week are not gonna tip you off your diet in the country. They're going to reinforce it, and they're going to set you on a better path. So So, Look, guys, the systems I told you about our systems that I've used with a bunch of my clients and and , you know, it changed their lives. They're doing a lot better. Their diet is beyond the roof. So if you took notes or not, at least at least you understood the information. Make sure you taylor out a plan that you want to follow along, and they sure to take everything. I just talked about into consideration. Because if you do, I can assure you you will be able to notice a significant change when it comes to implementing the habit of healthy eating. I hope you guys enjoyed this lecture and I'll see you all in the next one 24. The Habit Of Procrastination : welcome back to a new lecture, and in this lecture, we're gonna talk about a very interesting topic, a problem and a hobbit that most of you probably go through on a daily basis. Sometimes the hobbit off procrastination, I cannot tell you, and I cannot emphasize enough how important it is to regulate your habit of procrastination . I didn't say to eliminate because you really can't eliminate the habit of procrastination for good. You just can't. Sometimes you're going to do it. What you need to regulate it in a way that it doesn't affect your day to day life. It doesn't affect you working towards your goals in your vision. And, you know, when I talk about procrastination, people usually say that. You know, I don't have this problem. I always do my assignments on time. I always submit my work projects sometime. What procrastination is is a lot deeper than that. You can procrastinate on your finances. You can procrastinate on your relationships. I'll give you examples you have. Let's say that's all right and a lot of people, and they keep procrastinating on it for years. For years they have that and they keep making the minimum payments instead of dealing with it and starting to pay off the debt or in relationships. Maybe you have some problems with your partner. Some things that you know. You don't really appreciate some things. I you I want to talk to him or her about it at one point in time. But you keep procrastinating. It's Seo like it's not the right time. I'll just do it Tomorrow I'll do it another day. And you've been doing that for such a long time that it's starting to affect your relationship. These are all forms of procrastination. It's one of the biggest problems not people can go through because we're not really aware of the extent of procrastination. And once you pick up the habit of procrastination in one area in your life, you can start applying the habit of procrastination into different areas in your life. And before you know it, this little habit turned into a major problem. So let's look at how we can deal with procrastination once and for all, and regulated so it doesn't affect your life. First off, understanding, procrastination Well, kind of a little definition for those of you who don't really know what procrastination is , but I assume most of you do. Procrastination is the art of avoiding necessary tasks and instead shifting the focus to more pleasant and satisfying one's. The reason I said the word art is because we can really get creative with procrastination. You can give yourself a lot of creative, creative excuses on why you should procrastinate and why you should do this later. And procrastination is not entirely due to lack of self motivation or laziness or incompetence. There might be different sources underlying the habit of procrastination and scientifically speaking procrastination causes actual physical problems because, you know, I give you a really quick example. Some people they start feeling, let's say some pain in their left arm, and they knew that the pain is getting more severe every day, every day, and they know that they have to go to the doctor and get it checked. But they don't. They procrastinate on it, they say, Oh, uh, you know, I'm fine. I'll just I'll just go to the doctor tomorrow or the day after and they keep procrastinating on it and they go to the doctor and he's like, Well, you know, there is some serious problems here. If you came two weeks earlier, the damage would have been a lot less. And that's the moment where you're really going to regret that. You procrastinated on going to the doctors so the pain centers of the brain light up when a procrastinator is on a dreadful tusk because it's a habit and because you got used to it, your subconscious brain, your neural pathways will automatically trigger the hobbit of procrastinating. And when someone is confronted with pain, they don't voluntarily approach it. But they try to avoid it altogether. We talked about this. Human beings tend to avoid pain and embrace pleasure. If you want to sit down and do something that's boring, something that you're not enjoying, something that's bringing you discomfort, you're gonna look for ways to avoid it. You don't want to confront it, but you have to. You have to confront it if you want to regulate and overcome procrastination, so talking a bit about the elements of procrastination, biology, psychology and neurology. First off procrastination is more of a battle between the limbic system and the prefrontal cortex. The limbic system is your subconscious brain that deals with emotions not want to, you know, embrace pleasure and move away from pain and discomfort. And the prefrontal cortex, which is basically your conscious brain that has your willpower and your discipline. And just a quick thought, your discipline and your willpower. It's not an unlimited resource, and you know that. It's like a battery, right? You wake up in the morning and and you're ready to do everything you need to do. You have your discipline, you have your willpower and you're ready to go. And then you start your day. And of course, you need to use your willpower to do some everyday tasks. And before you know what you got back home at nights and your drains. And if people go on a diet, for example, you say, you know I want to stop eating fast food or carbs or whatever, nobody's gonna wake up in the morning and say I'm gonna order a big meal from McDonald's or I'm gonna order a large pizza. It doesn't happen, but guess what? When they come back at night and they're tired and they're drain and they don't feel like cooking, they usually tend to relapse. And then you know, eat something unhealthier some fast food at night, not in the morning, because at night they don't have willpower to to overcome it and the psychology behind procrastination. So the prefrontal cortex it controls planning and decision making. While the limbic system is a set of brain structures containing the pleasure centers, which is what we talked about, this is why it's also psychologically challenging and talking about neurology. The limbic system usually wins due toa lack of development in the prefrontal cortex. That's leading to procrastination, which can, through repetition, create neural pathways to reinforce the behavior. When you keep doing it over and over again, you're reinforcing the neural circuits and neural pathways until it becomes a lifestyle where you procrastinate on literally everything. So let's talk a bit about what you can do. So let's talk about some methods you can used to regulate the habit of procrastination. And if you know that you know you suffer from that habit and that's it's just affecting your life too much. Make sure you take notes of what I'm about to tell you, because these are methods you can use that I've used with a lot of my clients, and it was very effective for them to regulate procrastination and actually control it instead of it controlling them. So first breakdown or, as I like to call it, the breakdown and countdown methods break down large tasks into smaller tasks that are manageable and easier to chief. Use the power of the domino effect. And what's the domino effect for those of you who don't know if you put a domino that's the size of Let's say, you know, a little pencil and then you put another domino behind it. That's a bit bigger. And then another one that's a bit bigger and bigger and bigger gets to the point where the domino is the size of the wall, right? If you knock down the first domino, it will knock down the one after it, and the 2nd 1 will not the third. The third will knock down the fourth and so forth until they knocked down the huge piece of Domino, which is the size of the wall. This is the domino effect now. If you put the little little piece of Domino that's the size of the pencil and you knock it down trying to knock down the big piece of Domino, which is the size of the of the wall. You're not going to be able to even move it. But if you break that down into manageable tasks, as I said, let's say if you quit example, you have an essay, right? You have an essay or work project and it's a big essay or big work project, and you think that you need to sit down and finish all of it at once. This is gonna be challenging its It needs a lot of discipline and a lot of willpower, and sometimes you don't have that. So what do you do? You break it down, you break it down. You say first today, I'm gonna write the introduction. Did the table of contents in the introduction tomorrow. I'm gonna, you know, start writing the actual body of the essay, and the third day I'm going to write a conclusion, and I'm going to review the estate quickly. And on the fourth day, I'm gonna do some proof reading, and I'm gonna finalize it. When you do that, it's law easier to manage because instead of having to sit down and work for 10 hours straight. You have to sit down for two hours every day for five days, which is a lot easier. So keep going with the breakdown process until you had the sweet spot you're looking for. Until you, you know, you had that sweet spot where you stop procrastinating. The second method is called Prioritizing. It's not really Methodists. Kinda like common sense. Pick out your priorities and start working on the most essential tasks first, while your willpower can still help you and not just, you know, the most important but also the most challenging. Oftentimes, people said their to do list and all the to do list. There's a lot of like small tasks that are easy, and there are a couple tasks that are bigger and one that is huge, and what people do is they start with the smaller tasks because you know it's easier and they can get them done faster, and they leave the bigger tasks the later but later on, they don't have the willpower and motivation to do them, so they start procrastinating on them, and it's not how it works. First, you need to work on your priorities, and you need to first start working on the big challenging tasks first, while your willpower and discipline can still help you. Because afterwards, when you have you know four or five things left on your to do list and each one of them takes 10 to 15 minutes, it's easier to manage those, then having to sit down and work for two or three hours. Now, another element that causes a lot of people to procrastinate is distractions. So what do you usually do when you procrastinate? Ask yourself, actually, write down. Write down a list of things you do when you procrastinate. Why do you procrastinate? Do you want to go play video games? Do you want to, you know, go out with friends? What do you do when you procrastinate and identify those elements and try to eliminate them or set no limits to them? Say said them as rewards Said it as a reward for when you finish the tasks you're working on, take advantage of the availability. Bice and I talked about this before. If you don't remember what it is, basically when you're feeling this comfort or stressed out, your brain is going to start scanning your environment to see what you can use to satisfy yourself and get out of this discomfort. If you're going on a diet and you start craving food and you know you want to eat something and you want to get off your diet if you have a drawer in your kitchen, knots filled with chocolate and candy and chips and it's available to you when you don't have enough willpower, you're just gonna break and you're gonna go when you're gonna eat them. But when they're not there and instead you open the drawer and it's filled with fruits and veggies, for example. Then you don't have an option. You're gonna have to eat those because the other option is not really available now. The fourth thing I want to talk about, which is planning. It's kind of you know it's similar, and it's kind of correlated to prioritizing and break down in countdown method, which is, you know, failing to plan is planning to fail. When you break down the task into different chunks and blocks, make sure you add them to a timeline. You need to have a schedule to keep your sense of accomplishment and accountability Once you finish the first ask, you put a little check mark, and this will give you this bush of motivation that you need to finish the next one and the next one that says the domino effect again. It's all connected. These are These are methods that shouldn't be used separately. These are methods that are connected, interconnected and correlated. Now you need to use them together. Lastly, conditioning use methods and exercises to reinforce the conditioning and overcome the habit of procrastination. And we will look mawr into those in further lectures. We're going to talk about some methods called, For example, we have the bracelet method. We have the 123 method, the ABC method, and we're gonna talk about those in the applicable sections. So if you tried the 1st 4 and they don't work, maybe you need to rely on conditioning and you'll find out in further lectures. And when I get to it, I'll gonna be talking about procrastination as an example and make sure that you also take notes of that because of those four don't work. Then you can switch to conditioning and see which one is working best. However, I can tell you right now that I've used those four methods with a lot of people, and the majority of them were able to use them and overcome the habit of procrastination. When you know you need to do something and you write it down and it's right there in front of your face, you're gonna feel mawr This sense of your gonna push yourself to actually do it because it's in front of you and you know that you need to deal with it now, not later, and you end up doing it. If you reinforce the Hobbit properly and again, the goal is to regulate, not eliminate. Don't tyrannize yourself. Try to negotiate with yourself. If you sit down and you wanna know, try working on something and you just can't seem to focus. You can't seem to find the motivation literally. Have a conversation with yourself. Ask yourself. You're like Talk to yourself. Tell yourself you need you know that you need to do this. You know that you need to finish that. Why are you not doing it right? When you start talking to yourself, you'll start noticing that there's something inside of you that will speak back, you'll start to identify the underlying emotions. The real reason why you're procrastinating and you can negotiate, say All right, look, I understand that literally. Have a conversation with yourself. I understand that. But let's finish that. That's finished the task that we have in hand, and then we'll do whatever you want to do. We'll go play. Video games will go out with friends. We'll do this. We'll do that. I'll reward you, right? And then when you do that, you'll start finding yourself moving towards a healthier habit towards a healthier path in regulating the habit of procrastination. So I hope you guys found this lecture to be interesting, and I hope you got a lot of information out of it. I'll see you all in the next lecture. 25. The Habit Of Reading : So now we're gonna talk about one of my favorite habits, actually, and I highly recommend that if you don't do this particular habit that you start picking it up because it could be life changing the habit of reading. Pick up the habit of reading and become a learning expert because the more you learn, Warren Buffett says, the more you learn, the more you earn. And if I want to start, you know, telling you about quotes of of, you know, the top leaders in the world telling you how important it is to read, you're going to start doing it automatically. There is this death talk where I don't exactly remember who the speaker was. But he said, You know, when I wake up in the morning, I have I have the Dalai Lama teaching me how to meditate, and then I go to the gym and I have Arnold Schwarzenegger teaching me how to work out. And then I go toe work and I have Warren Buffett teaching me how to invest, but they're not actually there. He simply reads the book. He knows how the person thinks, and he knows what systems they follow and he implemented them. So this is how important the habit of reading is. So if you've been trying to implement this habit for a while and it hasn't been, you know, successful or if you you haven't been doing it and you want to start doing it, this is the lecture for you. First off, get your reading list ready. The first problem that most people encounter is that they don't know what they want to read . I have a lot of people will tell me. You know, man, I really want to start reading. I want to read some books I wanna learn, unlike really. Well, what do you want to read? What do you want to learn about their like? Oh, I don't know. I just want to read something. Well, when you don't know what you want to read, when you don't know what you're trying to learn, you're not gonna find the motivation to do it because you don't have an end goal. You don't know where you're headed. But when you do have a reading list, when you sit down and say, Start thinking. But what do I learn? What do we want to get better at what do we want to expand my knowledge in what field? And then you go on Google and you research What are some thought books in this particular field or in this industry? Or, you know, some books about this particular topic, and you're gonna find tons of books on the Internet, not talk about this subject or, you know, the topic that you're researching. Then pick some of these books, make a list of books that you want to read. Once you have this list, it's gonna be easier. Make a list of books you want to read so that your brain is fixated on a clear and precise goal. You know what you want to get out of the habit, you know what your goal is, where you want to get better, what you want to learn. And you also know what you need to read all the books that you need to read to become better with this particular topic. So if you don't have a reading list yet, get one set up as soon as you can, because they will motivate you to pick up the habit and keep going. The second thing is defined your motivation. Well, of course you need to define your motivation. Because if your motivation is not backed up by a reason by goal, you're not gonna find it. It's gonna be, you know, really mild or non existent sometimes. Well, why do you want to read? Why do you want to read? What is the motivation behind? When you find a source of motivation that is linked to achievement and self actualization, you will find it easier to remember to pick up the book and read it as it aligns with your day to day goals. If you work, for example, and marketing, you know you do a lot of advertising and a lot of marketing, and you know that you want to expand your knowledge in the industry. You want to get better at this topic, so every day you're working on marketing. And then when you have a reading list that's ready about the top marketing books out there , and you know that your motivation is to get better at marketing so you can reach a certain goal, you know, to have more income to grow your business, to get promoted at work, Then this motivation will be fueled by the goal that you set, and you will find it easier to pick up the habit and keep going with it. Now I'm gonna talk about two systems that I've used and that I've helped a lot of my clients use that are very, very efficient. The 1st 1 is start by reading a chapter a day. It is way easier to read one chapter a day, then read a book a day. I know a lot of people who say, You know, I want to start reading and they put such a big goal. I want to read a book a day like Tai Lopez. I want to read the book a week. Well, if you're still fresh and you're still no starting, you can't really set such a big goal. Maybe you can, and if you can and you do that, that's amazing. But if you've been struggling with the habit of reading, this might be one of your problems. Maybe you're setting up the bar too high that you can't reach it. Go one step at a time, start with setting a micro goal and minimal goal, which is I want to read at least one chapter a day, or I want to read at least 10 pages a day, and sometimes you might feel, you know, not your energetic and your focus, and you can read more. And that's fine as long as you do the minimal goal, which is reading at least one chapter or 10 pages or five pages. Whatever you're comfortable with. Now, once this behavior starts developing into a habit, you can then work up the amount of reading that you do every day. When you've been reading a chapter, they minimum of chapter there 10 pages a day for the past, you know, 20 days, 30 days, and then you feel like you know you're ready to step it up to read more. You take it up a notch, you say. Okay, now my minimal goal is to read 20 pages day or to read two chapters a day, and you keep working your way up until you get to the point where you can read a book a day or a book, a week or book every three days, depending on what your goal is and what you're comfortable with. You can do it if you go step by step. Now. Another thing. Also another system, which is to use promo door sessions for those of you who don't know what Commodore sessions are, basically, it's a productivity technique where you work on a task for 25 minutes exactly 25 minutes, and as soon as the 25 minutes are over, you stop. They could break for five minutes and then go again for 25 minutes and keep doing that until you feel yourself getting tired. Then you could take a longer break 15 minutes or 20 minutes. So it is also easier to read for 15 minutes a day, or 25 minutes every day as a start than to reach for two or three hours and again. Once you pick up the habit, you can gradually start increasing their reading time, but set a system set a minimal goal that you know you can stick by. Even if it's one page a day, pick a goal that you know. No matter what happens, you can achieve it one page a day with take two minutes. You can do that. Start with the sweet spot, identify it, make this minimal goal and start. Whether it's Pomodoro sessions of 15 minutes or 25 minutes or 30 minutes, or you pick a certain amount of pages or a chapter or through chapters. Pick that goal. Find your motivation. Have your reading lists ready, and then start pushing and keep going and keep track of your results. Once you finish reading a book, but a big check mark that you finish this book, this will give you the sense of fulfillment, and it will give you this Bush of motivation that you need to keep going. So, guys, even if you're not a big fan of reading, just pick up the habit. And believe me, you will be thankful for this advice that I'm giving you right now. In the future, even if you're reading a chapter a day or page a day, start picking up the Hobbit because the more you learn, the more you know and the more you know, the more still full you'll get. And even if you're just reading for pleasure, you can also do that. We'll make sure that you enjoy and you find the pleasure in reading, because if you don't and you say I want to start reading for pleasure, and it's not really something pleasurable for you. Then you need to redefine your motivation and your goal without further ado. I hope you guys enjoyed this lecture and I'll see you all in the next one. 26. The Habit Of Spirituality : in this lecture, we're gonna talk about the Hobbit of spirituality, mindfulness and control. And it's so important. No, some of you might not want to implement any kind of spiritual habits, and that's fine. If that's the case with you, just skip this lecture bought are highly recommend. You don't because spirituality and, you know, having some kind of habits that feed your spirit and that nourishes the spiritual side of yours can be exceptionally beneficial. So I want to talk about some examples of habits of spirituality that you can implement in your life and and what you'll get out of them. So without any further ado, let's get to it and explore some of those habits. First off, spirituality is not meditation. Now let me rephrase that spirituality is not necessarily meditation, just like you have various training systems you can follow to train your body. The same thing applies to spirituality. It is not just through meditation. Now you achieve spirituality. There's a lot of different habits that we're going to talk about, that you can use an implement to nourish the spiritual side of yours. So here are some examples. First meditation, obviously, second is gratitude. Well, a lot of people they like to keep a gratitude journal every single day. Maybe, you know, once you wake up or before going to bed or any time during the day, you open the journal and you're right. 2345 10 things you're grateful for and write down why you're grateful for what you wrote. This habit focuses on your spirituality. It can boost your mood. And there's a lot of research that has been done on gratitude journals and has been found that people who picked up the habit of, you know, journaling what they're grateful for, riding some about some of the things they're grateful for, their happiness levels than to increase after less than a month. So that being said, it's a very effective habits that maybe you'd want to consider. Maybe you tried in the past in, and it's just overall. It's just absolutely amazing when you start counting the blessings in your life and you start counting everything that's going right, it just puts you in a better mindset. Second Hobbit is journaling. If you're creative person and you like writing or just in general, journaling is a good habit it gives you. You know, you get this time to write down your thoughts, and when you write down your thoughts on a piece of paper, you become a lot more aware of those thoughts, and you can indulge in self reflection better. And it should become mawr A where you have this better form of mindfulness, and you're aware of your thoughts and your emotions and how you feel and what you experienced. You might want to do journaling every day, maybe every morning or every night. Or you might want to do journaling. Every Sunday, for example, I personally tried to pick up the habit of journaling, but you know, I have very busy life, and I just wasn't able to keep up with it. But I know how important it is. So every Sunday I would do some journaling about the week that passed and the week that's following ahead. I write down about everything I experienced this week when I learned and all that on. Then I write down what I want to experience next week and what I want to achieve next week , and I found that to be very effective. So if you're not a big fan of journaling every single date. Maybe you want a journal once a week, even maybe once a month, as long as you do it. It's a really good way of indulging in spirituality and and kind of creating and implementing a spiritual habit in your life. Now, another habit is self reflection. What you will do is basically take some time every day where you close your eyes and just observe. Observe what you feel, what you're thinking about, what state than Mom, what state of mind you're in and what kind of emotions you're feeling. And if you feel like you're having those those kind of emotions that are discomfort, there'd be bringing you discomfort or you feel unease. You might want to think about something else. Uh, the brain can only focus on one thing at a time. That is a fact. Your brain can only focus on one thought at a time and try it right now. Can you? Can you think about two thoughts at once unless you're you know, Albert Einstein. You have Albert understands, like you times a 1,000,000. You can't do it. Your brain can only focus on one thought at a time. And when you switch your focus, when you do the self reflection, you notice your thoughts and then you switch your focus towards another thought. This can be very helpful spiritually exercise. Another thing is visualization. If you have your life vision, you know where you're headed and doesn't only have to be your life vision. Maybe you want to visualize how you want your day to be tomorrow or how you want your week to be, or the month or the year. Visualization is very important because it helps you re create images of what you want to experience in the future to create it in your head before the event takes place. So when you get there, you're already mentally prepared. You already prepared the mental images in the mental scenarios off What's gonna happen, how you're gonna feel in what you're going to experience and overall is just It's actually an exercise that can bring you a lot of happiness and joy when you close your eyes and you start imagining a brighter future of what you will achieve in the future and who you're gonna be tomorrow. I know this can kind of contradict mindfulness, which is to be in the now and the present. But again, our wants you to pick and exercise that you feel comfortable with and exercise that you actually enjoy doing. But if because if you don't enjoy doing the exercise, you're gonna have a hard time implementing the Hobbit. And lastly, I want to talk about affirmations, and I touched base on that a bit. In another lecture, I don't know if you went through a yet or not. Basically, there's a lot of psychological research that says affirmations don't work And that's right . They're absolutely writes. Affirmations don't work in the mainstream sense that people follow if you are. You know, if you're feeling upset, if you're feeling depressed and you said they're in your room and just start repeating to yourself and you say I'm happy, I'm joyful, I feel amazing. Well, you don't really feel it. You're not gonna change how you feel. Your words don't really have much impact on how you feel. But when when you embody the affirmation when what you say is also what you're trying to feel if you try to force in the emotion and this is where I talked about, kind of. If you want to implement a system where you combine visualization and affirmations where you're visualizing something that brings your positive emotions, that makes you happy, that makes you joyful and motivated. And at the same time you repeat yourself. While you're visualizing yourself, you say I'm happy I'm motivated and your embodying the emotions, then the affirmations can be a spiritual habit that can be very effective in your life. And conscious awareness is something that is basically included in any spiritually habit. At your one implement, you need to be consciously aware of what's happening, so no, you need to pick a goal and figure out your motivation behind it. So if you have a piece of paper and a pen in front of you right now, maybe go through the beginning of the lecture again or through the previous slide again, and pick out some of the habits that you want to implement in your life that you think you resonate with and pick a goal. What do you want to practice spiritually? What kind of spiritual habits do you want to implement? And based on that, pick a mindfulness system that tackles the gold itself, and then, with proper goal setting, you'll be able to find the motivation more often as it is linked to a desirable goal that you're seeking. Finally, three points on one of touch on first start small start with one tiny hobbit. If you're not really familiar with implementing habits in your life before, start with one tiny habit that you can surely implement. Whatever it is writes One thing you're grateful for. Repeat one affirmation while doing visualization for one minute. Meditate for two minutes. Whatever a really tiny habit just to prove to yourself that you can do it, that you have the capability of picking up this habit and you'll start noticing how the habit will make you feel, which will align with your goal. Improve your sense of motivation. And then you can start picking up the pace from their implementing more habits. You know, going for longer, writing more stuff and all of that to kind of tackle the accountability problem. So you need to set an accountability system to reinforce the habit. I talked a lot during this course about the Khyber Tracker that's included. Use it. It's a really good source, a resource that you can use to keep up the sense of accountability which brings us do consistency. When you start small and you keep yourself accountable and you keep yourself consistent, you keep up with consistency. You analyze your progress based on the consistency and not perfection. Remember, the aim is not perfection. If you do your new spiritual habit for eight days and then you fail to do it on the ninth day, that doesn't mean that your failure and that you need to quit the habit. No readjust reposition yourself. See what went wrong, Why you didn't do it. Maybe you just didn't feel like it. And make sure that you do it again tomorrow. We're free. Not tomorrow, the day after, but they will stop if you fail once. It doesn't mean that the habit is not working or you're not good enough. It just means that sometimes we have a bad day and we slip. As long as you get back to it, keep track of your consistency rate and focus on progress, not perfection again. For those of you watched this entire lecture, I highly recommend you implement at least one spiritually habit in your life because you need to nourish your brain in your mind. You need to nourish your body and take care of it. You need to also take care of your spirit, because if your spirit is strong, it will unfold on your body and on your brain and generally in your life. I really hope you guys enjoyed this lecture and I'll see you all in the next one. 27. The Habit Of Working Out : so welcome back to a new lecture. Now we're gonna talk about the Hobbit of working out as an example of a habit about a lot of people want implement. It's a habit that can be very effective in your life. And I gave that example in a previous lecture where, Where studies have found that thought every person out a certain age between the age of late twenties and beginning thirties, the person's I Q levels would start to drop. And the one thing that researchers were able to find that can help you regulate the decrease of the I Q. Levels as you're growing older is working out is moving. Your body is taking care of your physique, and we're gonna talk about that in this lecture. We're going to talk about some methods now you can use to implement the habit of working out and some hurdles or obstacles, Not people who are trying to implement this habit usually go through and how to solve them and pick up this amazing hobbit. Now I want you to know what is the number one reason that people fail. Simply put, it's not they don't have a good source of motivation to get them up and going every day. And, you know, I talked to a lot of people and they told me that they're not satisfied with the way they look and all that, and they want to start working on their body. They want to implement the habit of becoming healthier. And the first question I asked them is, Well, well, what's the main reason? Right and often times whether it's a guy or a girl, they sell a Well, you know, I I want to go out and be more comfortable in public, and and I keep going down to the real source of motivation. And the real source of motivation is for them to attract people from the same sex or the opposite sex, depending on their sexual orientation. But this is why most people do it, because when they want to meet a potential partner, they want to look good. And the thing is, this can be a good source of motivation, not a great source of motivation, a good source of motivation. I'll tell you why. The reason being is because you want to pick up this hobbit and make it part of your lifestyle and because its health benefits are just insane. And when you get to the point where you look a certain way and you get in shape, well, then if one day you don't really feel like going to the gym or one entire week, you don't feel like going to the gym or going for a run or working on your fitness and your physique. You just won't do it because you're satisfied. You look the way you want to look and you're comfortable and confident with it. So you lose the source of motivation, and that's usually what happens with most people. And then they stopped going and then they lose the progress and then they go back again and then they lose the progress and then they go back again. But the thing is, if they maintained as a lifestyle, then they wouldn't have to go through these ups and downs. Let me tell you, these ups and downs can be really dangerous to your health, especially those who take it seriously. Have a lot of my clients who like to go through, you know, different training programs. They want to go on bulking, which is gaining a lot of weight and then cutting than bulking and then cutting. But the thing is, when they're bulking in there eating 56 meals a day and then they're cutting and they're eating two meals a day and low calorie deficits and all that, it's it's not good. The main reason. The main reason you need toe wanna work out as should be intrinsic. See, most people focus on extrinsic motivation, and for those of you don't know the difference. Intrinsic motivation is finding something with end that motivates extrinsic motivation, On the other hand, is when you are seeking something external. Now there's a big difference between those. There's a book, a psychology book called Why We Do What We Do, Why We Do What We Do. And the author talks about those two primary sources of motivation, intrinsic and extrinsic. Basically, the entire book emphasises how important it is to have intrinsic goals instead of extrinsic ALS and, of course, the motivation related to it, the category that it falls under. But I am not here to tell you what should motivate you at the end of the day. At the end of the day, you will pick your own source of motivation. I'm just telling you from experience, from what I've seen, what I've seen, that that worked with people and what I've seen that put people in tough spots. So the first thing you need to do to achieve this goal is to identify your motivation. Whatever it is, the human brain is accustomed to prioritize our needs when you don't have a source of motivation or in the source of motivation that you have is not compelling enough, you'll find it easier to quit your fitness goals. And this is particularly true when it comes to New Year resolutions. No, I'm pretty sure that you can think about some people, you know, maybe yourself, when you set up a New Year resolution and the norm, there's a norm that I don't understand. Whenever people want to set a New year resolution fitness should be included. That's why in January all the gyms are filled with people. Everybody's being healthy. But then january 14th and this is an exact date that a lot of research was done on it. On January 14th more than 90% of the people would have quit their new year's resolutions, and that says something they are not intrinsically motivated than inclined enough to do them. It's as simple as that. During the 14 days and even less, they had enough willpower and enough discipline to keep going. And once they ran out, their sense of motivation wasn't there to pick them back up. And I don't want that to happen to you. To any of you. I want you to identify source of motivation that brings you those those positive emotions in a way where you feel fired up. Don't do it because you want to impress other people. Do it because you want to impress yourself because you want to prove to yourself that you can lead a healthier life that you can. You can have a better physique to feel better about yourself and love yourself more. Now this is an intrinsic source of motivation, and when you fixate your conscious attentional that it's a game changer. So I'm gonna give you some key points on what you can do to make sure this is a hobbit er behavior you can start and keep up with until it becomes a lifestyle. And again, I'm not gonna go through the source of motivation a lot Again. I hope you get it by now. Ex Something intrinsic, Something personal. Something that moves. You don't make a shallow source of motivation that's gonna fly out the window as soon as you run out of willpower. Make something that would compel you. And something that would help you pick yourself up every time you fall. Now, reinforcing the habit is essential, right? We need to talk about smart goals, accountability system schedule and setting an outcome. First off, smart goals. I'm gonna go through it briefly. If you are in my advanced course, you're gonna go through it in more details in a later section. But as M A R T stands for specific, measurable, attainable, realistic and timely. First, your goal needs to be specific. What do you want? What do you want to reach physically? You know, maybe the weight you want to reach 86 kilograms or £180 be specific. And when your specific on the goal is measurable, if you're aiming to get £280 now you're at 170 well, you can measure your progress and a stands for attainable. You can't say I want to go from £170.280 pounds in two days. It's just it's just not It's not attainable. Nobody can do it. You can't do it in two days. Otherwise, you'll put yourself in a very in a very bad position when it comes to your health. So make sure the goal is sustainable and are also stands for realistic. Your goal needs to be realistic, so attainable and realistic. Khanna go hand in hands. Lastly, T stands for timely or time bound. You need to set a deadline by when do you want to reach your goal off £180? Or by when do you want to lose £15? Set a deadline so you you have a specific goal and you can measure the progress. And at the same time it's attainable, realistic and you know by when you want to achieve it. Now, usually the smart goal system is Ah is a very widely used system. The one I usually and typically use is called the Smarter goals setting system. And I add the E and the or e stands for evaluation and our stands for reward. Now what do I mean by that? First evaluation is I usually evaluate the goal every single week. So every Sunday, for example, you you measure your weight and you tried the progress because people set smart goals and they just put the goals there and they don't evaluate them, and they don't look at them until they, you know, drop them or get to the deadline. And that's not good. You need to evaluate yourself if you violate yourself after a month and you find that you only gained half of pounds and you need to gain another nine in two months, you need to do in a re evaluation of your diet of how you're working out because something is not working. It's better to do that. It's better to evaluate yourself every week than to get to the end of the deadline and not reach your goals. And the R stands for reward reward yourself when you when you follow up with the Hobbit, when you reach your goals, bigger reward that is compelling. Maybe you've been wanting to buy something for so long. A new fair shoes a computer. Whatever it is, it doesn't even have to be something. You want to buy me something? You want to feel something you want experience? You want to travel, make it a reward. When your brain is fixated to pull. That is also linked to a reward that is highly compelling. It will push you and motivate you even war. Second thing is, and accountability system whether it's a schedule, a micro goal or Jim partner, keep a system in place to reinforce your accountability. You need to set an outcome. And what I mean by that is do you need to visualize? You need to have a vivid and clear image of what you want to be, because if you don't know how you wanna look, you're gonna have a hard time turning it into reality. But when you pick a photo, for example of the ideal body, you would wanna have and put it somewhere you'd notice often maybe, you know, have one of my clients who had a gym bag, and he literally glued the photo of his ideal body at the bottom of his gym bag. So every time before he goes to the gym when he wants to pocket stuff, she would open the bag and he would look at the picture and it would motivate him, even Mawr. And now he knows what he's aiming for. So set an outcome. And lastly, pick a schedule that works and not just works but works for you because I might try the p 90 X or the hit workout or try power lifting and it might not suit me or nor suit my goals . And if you got a gym partner, if they want to skew squeeze, you win in their own schedule in their own routine. And you just hate it but your own. You want to hit that sweet spot with one that you prefer that works for you, and you want to leave the gym feeling energized and motivated, not drained and dizzy. And this is This is the last thing I want to say to you, and that's really important when people said goals specifically and most of the times New Year resolutions and they start going to the gym. I look at them and they're just angry. They're they're lifting weights as if as if they're gonna die tomorrow and they leave the gym feeling absolutely drained and unmotivated then and they just want to go sleep right there, so tired. And if you are computing, if you're doing this as a career or if you're going to the gym at nights, I understand this could be good, right? But if you're going to the gym in the morning and you do a two hour workout where you push your bodies, you know beyond the beyond what you're used to, it's it's It's a process that needs to be escalated. At the end of the day, you're going to the gym to to get out, feeling energized, feeling motivators, feeling happy, feeling ready, not feeling drained and busy because this will be counterproductive. This this won't. This is one of the things why people eventually quit habits because they don't feel good about going to the gym anymore. They finish their gym session or their cardio session, and they feel they feel horrible. Obviously, they're going to stop because it doesn't feel goods. So find the right program that suits you and find the sweet spot. Make sure that you leave the gym feeling happy, energized and ready and excited for the next day. I know that was a lot of information. Please. I want to say that again. Make sure that when you are going through this course, take notes, take notes and summarize information because when you want to go through it afterwards, you don't have to go through the entire course to pick up a piece of information that you that you wanted to remember have your notes ready so you can implement a massive action plan as soon as you're done with this course. I hope you guys got to learn a lot in this lecture, and there's even a lot more to learn in the next one, so I'll see you all there. 28. Final Thoughts Habits Course: all rights are rights. You got to the end of the habits section and I want to congratulate you first. You came a long way and you've been consistent and you are going to reap the results of your auction. So I want to give you some last ideas to keep in mind and to know what you need to do now. So by now you have equipped yourself with all the knowledge formulas, tools and systems that you need to change the way you approach habit control in your life. And if you're still not sure about one thing or another this course you have full lifetime access to it. Make sure to go and check out the lecture again and take notes and what you need to do its first review your notes or go through the lectures that you think you didn't understand really well. And if there is something you didn't understand, well, you can also feel free to reach out for me for a private coaching session where we can go more into details about things. The second thing is big. The habits that you either wanna implement or eliminate set of vision set clear goals and link a purpose to them. Then summarize some of the formulas that I talked about that you want to implement in your life. The ABC method. The 123 method. Neural linguistic programming methods. There's a lot of different methods I talked about, especially in the applicable section. You can use all of them. You can use one of them. You can use some of them. It's up to you. You can do a trial, try to find which one works best for you and stick with it. And the third thing I would want you to do is to read the book that's included in the course The Habits of Success and to maybe pick some other habits while reading that you might want to implement in your life. It will give you overall very good understanding of the habits of successful people and what they do, and also some information about their life in their biography. So it's Ah, it's a good It's a good way to expand your knowledge in the areas well and finally use the Hobbit tracker I provided. You will also find it linked to this course. Use it to track your habits to schedule and organize the way you are going to approach. Ah, habit formation and habit elimination. Or you can create one yourself to go from where you are to where you want to be. I want to thank you all very, very much for taking this course. I hope you enjoyed it just as much as I enjoy teaching it. And I promise to bring you a lot more courses in the future to help you change your life. This is no America. Be saying thank you very much for listening. I appreciate you and wish you all the success in your life.