Transcripts
1. Break bad habits in 2022, change your life for better: Welcome to the course in which you will learn how to get rid of bad habits and how to start following good habits and therefore to change your whole life or better. My name is Marika, a professional teacher, educationalists, freelancer, business and lifestyle coach and online course creator from Poland. I work with many knowledgeable people, including therapists, teachers, and businessmen, which gives me a lot of knowledge about various life cases. It enables me to look at the people holistically in order to help them develop successfully and quickly no matter what their goals are. I created this course to help you become a better and happier person. After completing the course, you will be aware of your bad habits. You will know where they came from, how they really work, and you will know how to get rid of them and replace them with some good copies that will completely change your life for better. Through some practical assignments, I will give you their motivation to solve your challenge. And then I will show you their ways that will help you to stay motivated and committed to your change for better. Wants to make your life easier and more satisfying in every aspect. If you want to have control over your habits, know how to find motivation and stay motivated. Where to look for help and how to begin your change and keep your promises. Then enroll on the coast right now and take a huge step to become a better, happier, and healthier person. See you in the course.
2. What to expect?: Congratulations on deciding to tie this course. I'm pretty sure you will find it not only interesting, but also very useful. And it will be a life-changing experience for you. In this course, we will cover the topic of hobbies, those bad ones and those good ones. The knowledge that you will learn in the course and through practical activities that I've prepared for you should give you amazing motivation, tours, awareness that will help you to get rid of bad habits and to start following only those good ones. Thanks to that challenge, he will not only improve your productivity and mood, but you will also be able to promote and achieve your goals faster to build stronger relations with others, to be happier and more satisfied with everything around you. A lot of people struggle because of bad habits and they are afraid to even try to change that fact. Very often talking with my friends and clients, I shared that it is not that easy or sometimes people even climb that it is impossible to change their bad habits. One of the most popular are humans that people say to convince me of the thoughts is that the bad habits they struggle with are so strong parts of the life and it is too late to do anything. But no, I don't agree and my answer is always simple but very true. It is achievable, but it can only happen when you really wants to do something about that problem. So if you are one of those people, then I can warranty you that your life will change if you only will keep to the promises given to yourself and for my instructions presented in the next part of the course. But there is also another group of people. Those are people who know that they're bad habits are extremely destructive and stop their progress, development and make them and satisfied with their lives. But they really, really want to stop those bad habits. They want to get rid of them and what they try again and again to do something. But unfortunately, it is not always enough. The bad habits are still with them making their life sat. In this case, the change for better is also achievable. And actually the finish line is very, very close because by contrast, the first group, those people believe that it is possible and they try. Of course, they may meet this appointment with the next failure, but no worries if you are in the second group together, we will get to the point where bad habits don't bother you anymore. So no matter who you are, if you really believe that the change for the better is possible, or maybe you are not sure yet. It is really doesn't matter. Okay. It's really doesn't matter. I guarantee you that it is really achievable and I will do my best to give you that motivation and presents for you a plan how to do this successfully. And at the end, stand above a smile on your face, thinking that it was worth to do that work. For this course, I've created over 30 videos that are divided into 11 sections. I've also prepared some practical assignments for you that you should, that should help you a lot. So place, complete them with your full commitment. It is very important step to do all of those assignments. The course, we'll start with defining bad habits and thinking about why are they called bats. You will get the knowledge about different groups of bad habits. You will learn why they came from, why are they challenging and why sometimes it is so difficult to make them disappear from your life. After getting that basic knowledge, we will focus more on you. We will try to define your bad habits. Think about the areas that really need to be changed and you will be more aware of your situation. And that is actually an extremely important part of your journey to a better life. So remember about that commitment, please. And the next section, we will talk about being committed to the change. We will think about how to start the process and what are the ways to do it correctly. Then I will explain to you the power of rewards while you should reward yourself and how to do it in a healthy way, really help you get rid of those bad habits faster without any unnecessary distractions on the way. After that, we will focus on consistency and we will try to compare the process of the change to a martha, the finding a pace and sources of everlasting motivation. The next section is about your friends, family, coworkers, but also books or simple text talks. I will show you how they can help you and to wire this, sometimes it's worth asking for such help. From that point, we will go to a section where we will name your good habits as a new member of your closest family. And we will try to think about how do we want to treat our family and therefore how to, how we should treat our good habits, our plan for that change, and how to give them a safe and friendly environments to grow. In the last of the main sections, I will ensure you that it is really worth keeping going and how to help the process even more. So please finish the course and complete each assignment with your full commitment. And I guarantee you that at the end, be really prepared to fight for your life. For life that will be much happier, easier, and more satisfying. Life in which you will promote faster you will be able to build stronger relations and achieve every goal much, much faster. You simply become, you will simply become a better version of yourself. I've been helping people all around the world through online meetings and consultations to help them change their lives through the process of exchanging the bad habits with those good ones. And I'm very excited that now you as well have that opportunity than that you are willing to improve your life and as a result, make you feel happier and more satisfied with everything you do. This course is also very concrete and keeps only the information that you should really, that should really help you. And that's you who decide how quickly you will complete all of the sections and all of the assignments. But I strongly encourage you to think deeply about the information's provided in every section. So after completing the whole course, I strongly encourage you to come back to the videos and try to find even more information in them. Information that for some reason might be not noticed in the first tank. But of course, if you don't want to go through the course once again, it will be enough to do it only one time. But remember, it is also good to come back if you have time, if you are willing to do so. I guarantee that that comeback also will be an amazing step in your journey for a better life. And for sure we'll get you there eventually. Okay, now you know what to expect from the course. So I think that we can start.
3. How to get the most out of the course?: You enrolled on the course, so I am pretty sure that you don't want to waste your money and time. Your goal is to get rid of bad habits, start following a good habits, and therefore to change your life for better. So you'll have to do your best to get to the finish line of this course, which in fact will be your training session before the real fight in the ring, because bad habits are very nasty. Little or bigger things stop you from making fast progress and make your life and happy and satisfying. Many people think that it is impossible to stop following combat hub is and start implementing those good ones successfully. But in fact, it is really achievable if you only wants two and if you follow some rules that I will show you in this course, this course will give you a full arsenal of ideas, how to stay motivated, how to start the process, how to plan your future, and how to stay committed in order to win the fight with bad habits. And you really want to learn everything about them and before they aware of the knowledge. So please follow every assignment that I prepared for you because they will really help you implement tools from the course into your real life. I attached some printable handouts and materials to the assignments. So your mission is to use them with your full commitments to get even more from the course. You can always come back to the videos when you finish the course. Once it, you can't stop your journey. As I said earlier, it will be a real beginning of your fight. So if boxers come back to the gym after every fight to practice the skills, then you can do the same thing. So after finishing the whole course, watch all the videos again. Maybe again it may be again. Of course you don't have to do this because of course, once finished causes enough to successfully change your life for better. But if you watch it again, there is a possibility that you will find some information that you haven't noticed before. And maybe it will be a and that will speed the process up. And you know what? There is also one important point that you have to remember about. Many people simply don't know. Let's call it the better life. And they know only the life full of bad habits. And it is a point that might stop their progress in the process of changing their life. Because sometimes it may be difficult to imagine what means better in their case. So you might not notice any changes at the beginning, it is probable that you will feel that everything is great and that you are already in the winning position, but in fact is just an illusion that wants to stop you, but you can't stop. Remember that it's only an illusion and the real magic will happen soon when you will replace those bad habits with the good ones. That's the moment when you will fully experienced the butter live in which you will be healthier, happier, more satisfying, and you will see everything in bright colors. I keep my fingers for you. I send you a lot of energy. And here we view as together, we will get to the finish line. So let's start. Let's change your life. Let's get rid of bad habits.
4. Section 1 - let's define the dark side of your habits: In this section we will focus on bad habits. It is important to know some things about them because the process of your change for batter will be a kind of a fight. But habits are your enemies. So remember that it is always a good idea to have us much information about your enemies as possible. So in this section, you will get that knowledge that will give you awareness of what about habits really are. You will learn why they are so challenging, where they came from, how you can start following them. And it will also get the piece of knowledge about how bad habits might be divided into groups. And finally, well, there are some ways of developing bad habits in your life. The knowledge from this section is very important because it will give you an awareness of what do you really fight with. And that awareness should give you also some additional motivation and the willingness to get rid of bad habits. So let's go to the first video in this section.
5. Bad habits are they really challenging: If your life is full of bad habits, then I guarentee you that you want to change that situation. You have to reduce the number of bad habits or completely get rid of them, and then do your best to keep that away from you, from your life. This simple so far by why you might want to do this, why should you care why you are already enrolled on this course? And finally, are the bad habits really challenging? And how? So? The answer is never that easy and straightforward because everyone is different and everyone looks at, everyone looks at bad habits from a different perspective. I said already that it is achievable and that everyone can do this and I will not change my mind. But yes, I'm the same time. It might be very challenging problem. There are some people who might say that the bad habits are not a problem for them and they can get rid of them even at this moment at it won't be a problem for them. And yes, it is also possible. So people have such strong control that enables them to fix such problems like that. And I think you've met such people in your life. But in most cases people struggle a lot when they wants to redo it. But Hobbes, as I mentioned earlier, there are two basic groups of people dealing with bad habits. People from the first group don't really believe that it is possible to find those bad habits. They know that the changes in their life is necessary because they feel unsatisfied, week, unhappy, and their health suffers. But when it comes to do some concrete actions, they do nothing because of that simple explanation. It is not possible. The second group of people is created by people who are also unhappy and unsatisfied, fill a wig and their health is in a bad condition. But this time they are not only aware of the situation, but they also tried to do some chance something. They tried to do some changes, but unfortunately, they failed on the way to success because they don't use correct tall tools. They don't fall a well-structured plan, or maybe they have problems with motivating themselves and staying consistent. In both cases, it is a great challenge for all of those people until it really doesn't matter in which group you are, you have to be willing to change your life to successfully go through that way. So this is the first challenge that people have to face. It is simply not that easy to find, but Hobbes, and it requires your consistency, work, and engagements. Another problem is time. It's sometimes takes many hours and days before you will get to the finish line where you will be free of bad habits. But the problem is that bad habits don't want to go away. They are happy in your life. They feel safe. You feed them, you are there for them. So we will be tempted and probably you will sometimes feel that it doesn't work and it doesn't make sense. But it is, of course, only an illusion and I warranty, you know that the DEA and you will see that huge difference and you will have a great data to confirm that. In this course we will do everything to stop bad habits from tempting you and to give you motivation. But for millions of people, the lag of motivation is the major problem that stops their progress. It is also challenging because bad habits are really like a virus. You think that you are okay, you are free of some bad habits. But on the next day you will notice that it is not a change for better. You only replaced to one bad habit with another. You are free from one virus but you caught the next one. So even though people sometimes feel that they sorted things out, in fact, they are stuck in the same unending circle. So those are, those are only some challenges that go along with bad habits. There are also more of them, but those mentioned in this section are the major ones that really can stop you from the fast progress. But no worries, because in this course you will learn how to overcome all of them, even if you have that experience in dealing with such obstacles now you will be able to do it correctly, following well organized plan. I will introduce to you using some valuable tools and with an awareness that is necessary to be successful. But it is always good to remember that such challenges exist and that they are very powerful because only people who are aware of that situation will have the opportunity to find those thoughts in their heads, telling them that it is not possible. It's not worth it that you are okay. And there is no other option? No, there is no other better life. Okay. I will try to fight over all of those things, so no worries. In the following videos we will think about, but hub is in my more technical way. I will show you how they are formed, how you develop them in your life, and what are kinds of bad habits that you might face.
6. How do I get there?: Now let's imagine that you are a happy person. Your life is just perfect. You have got a lot of money, a great family. But lately, a lot of people at work and in the streets seemed to avoid you, avoid meeting you. You're thinking about that very deeply, but you simply have no idea what is going on. And then a great idea comes to your mind. You decided to ask some of your friends about the reason for that. And you know what? Your friends told you that people can't handle cigarette smell. That is, always review in your smile, in your clothes and people really don't feel comfortable with that smell. And then you realize, oh my gosh, I smoke so many cigarettes a day. How did I get there? I used to smoke one cigarette after the war, after the word, let's say, and that was it. And now 20 cigarettes, it's not enough. What happens to me? So in this story we see an example of a process of getting a new bad habit. It seems to be a simple process. You start doing something that in the beginning might not be perceived as something but, but in the process of time, you start to do it more often than every day. And then, for example, you smoke 20 cigarettes as it was in this story. So you start doing something, then it becomes more, more automatic. You do a particular thing impulsively. And sometimes even without thinking about that. And, and the, and the end, if the action brings any kind of bad results. And you can call it as a bad habit, even though, but habits in most cases are so difficult to stop, it is a very simple process to start with them. And following the opinions of experts, it is easier to start new bad habits when a person is young. And even though we sometimes performed but hubs without noticing that the ham but habits really start in our minds. And you really have to be willing to stop them if you want it to be successful in the process of change because our mind is very strong and if something starts there, now, the opposite thing, the tools to fight that thoughts have to also start in your mind. But thinking about the change for the better, it is very important to notice that a particular habit brings negative effects as soon as possible. It is very important to point because over time, but habits become stronger and stronger, they start to be a part of your life and really get into your body and are served in safety muscles, memory, okay, so when a bunch of habits starts existing in your life, it won't stop developing until you stop it yourself. So we know one simple way of how bad, how bad habits start. You just start doing something and over time it becomes more and more automatic. And there aren't any stories behind that. But there is also another possibility how you can have your bad habits may start. And this way is more drastic and much more difficult to stop. Those are habits that come in a process of gratification when you did something good or when you look for help, for example, when you feel some pain. So in this way you did something great or for example, you signed a big contract at work. And as I gratification, you drink alcohol, a lot of alcohol, let's say. Then you are successful again and again, your drink as gratification. And it becomes a habit that is in fact a bad habit because over time it really brings negative consequences to your life. And in the case of alcohol, you might even have to deal with addiction over some time, but your brain will write it down as a necessary thing to do after every, your success. The same situation might be with eating unhealthy food or spending a lot of money on things that you don't really need. Okay. So that was gratification, but there is also the possibility that they are bad hobbies are the result of some negative emotions in your life, or maybe stress or pain. There are so many people who, again, small when someone made them angry, for example, or when they work under pressure, they give their body some kind of relief. But on the other hand, they implement those bad habits which after some time will become very problematic. And again, in such situation, Brian brain also writes down the inflammation and the next time when you are under the stress, it will be really hard to not smoke again, because the brain will perceive a particular activity or something helpful. And actually those two examples of forming bad habits are the worst ones because they are so deeply in your mind and body that they require a lot of work and willingness to overcome them. So to sum up, there are many ways of how you can invite a bad habit to your live. But the most popular process is very simple and sometimes even unnoticed because you just do a particular thing and you repeat it from time to time, thinking that it can't do any harm to your life. But after some time it starts to happen automatically and with your less control. And then over time it becomes stronger and stronger, medically bit more difficult to stop. There are also bad habits that are formed in a process of gratification or looking for relief in a difficult situation. Those bad habits, My grow very fast in your live and are especially difficult to stop because they are written down in their brains as a kind of natural thing that should be always performed when ones do something good or feel bad because of some negative situations in life. So now you know where it begins, where is the beginning of bad habits? So now let's have a look at two groups of bad habits that might appear in your life.
7. Two types of a problem: Probably you could create a very long list of bad habits that are present in your life. Or maybe you just notice them around you. Where am I? Make it very simple and say that. But habits are always bad habits. They are not expected in your life, all bring negative results. And here we could stop this story. But we want to be aware of every smell information about the bad habits because you're now, as I said before, is always good to gather as much information about your enemies at possible. So let's put bad habits into two groups. One of them is created about behavioral habits, and the second one is created but addictive habits. So water day behavioral habits are those that are not dark destructive directly, but for short, they are annoying. My annoy you or other people around, causing destruction and anger and many, many more negative emotions. I said that they are not so destructive directly because they might cause a lot of bad things in directly. For example, it will enable you to create successful relations with others, or because you annoy, your body won't be promoted even if you deserve it. Okay, Those are some real problems. To reduce that kind of bad habits. It is always good to create a plan that will help you get rid of them completely. If a particular bad habit is not very annoying, you might try to exchange it with a good habit that maybe will be similar in some ways, but more in that positive direction. The next group is a bit more serious. Here you deal with extremely destructive things that can be really dangerous, not only for your mood and satisfaction from live, but actually they can cause some serious health problems including death. So there are no jokes about that. The group of addictive habits includes such problems as, for example, drinking too much alcohol, smoking cigarettes, or even taking drugs. But habits from this group are difficult in every aspect because very often there is that addiction, additional addiction problem. But in some serious cases require additional actions such as joining a group therapy to overcome them. Or sometimes even your doctor or scalp is necessary. After reducing bad habits. Connected with that deep addiction, people might struggle with some range feelings in their bodies because the body will be missing those aspects of their lives. Of course, those are very serious examples, but I wanted you to be aware of that problem. Okay? But there is also one thing that you have to remember about drinking alcohol as a cure to your problems. Not always equals addiction. But of course you have to stop those habits as soon as possible to avoid it. Next serious legal level, which is addiction. Drinking alcohol, smoking cigarettes, and any other addictive habit might be stopped by yourself if you only do some actions before it becomes addiction. So no worries because it might be a bit scary, but it was only to give you some more motivation to fight those bad habits if you struggle with some bad habits from the second group from that addiction. Addiction or habits. Okay. So in the previous video, you learned where bad habits come from, how they are formed. And now you also know how bad habits can be divided into two groups. And what are examples of those bad habits that fit in each of the groups. So now let's move to the next video in which I will tell you, I will give you some knowledge about how you can help your bad habits develop and grow in your life.
8. Why it grows?: We might create a long list of ways how people develop their bad habits, how they feed them, and therefore enables them to grow. But here, let's focus on three ways, how it happens that bad habits grow so fast and why they sometimes stay unnoticed for a long time. But before I will describe it, I want to tell you that they refer not only to bad habits but also to those good ones. So listen carefully. The first way of developing a new habit was already mentioned in one of the previous videos. And it is a big tricky because it very often happens. We vowed your control. Habits might happen automatically and if the environment is friendly and they will be performed. So if there are any favorable outcomes, which of course will always be subjective, then the habit is performed. And of course, if those are good habits, then everything is okay. But if they are bad habits, but in Genji guitar, in that particular activity, you will feed them and they will become stronger and they will still happen automatically. An example of such situation might be, for example, a moment when, after completing a task, you scream. And in your subjective opinion, it might be okay. You treat it as a kind of brag before starting the next task and that's the favorable outcome that I was talking about. But for your co-workers or France, it might be the most annoying part of the day and as a result, you lose a bit of a friendly attitude with every next screen. And they even might not tell you about that. So it is very problematic. Of course, the situation might not be provable in your life. Maybe you would never scream in such situation, but I wanted to show you what exactly I mean. So you have to be very careful and you have to at least try to be aware of what you do in particular situations. Another way of developing a bad habit is that appeared in your life is your behavior. And again, it works both for good and bad habits. So there is a particular habit that gives you some kind of reward. And because of that, you do this. For example, you are under stress, so you smoke a cigarette or eat a lot of sweets. And why not? It helps you to reduce the level of trust. So seemingly everything is okay, but what about your health? And this option? People tend to follow their bad habits for a long, long time because they're motivator to keep them is visible in the shape of those rewards. But unfortunately from innocent smoking a cigarette in order to reduce stress, people will go to the point when they smoke a cigarette every 10 minutes. So in the case of bad habits or fortunately, people tried to convince themselves that it's okay when they do, um, and that thing. And usually they open their eyes when the problem is already solid and starts to create a real problems in their life. And the last way how people develop their bad habits that I want to mention this section. So that last way of developing but habits is somewhere in the middle between those two that I already introduced to you. What does it mean? People who develop their bad habits are aware of the problem to some extensions. So they know that something is wrong, that they shouldn't do a particular thing because it leads to bad habits and therefore to some negative consequences in the future. But on the other hand, they feel some subjective positive outcomes. And because of that, they do it again and again and again. So they want to stop. When a particular situation appears in their life. Then they constantly come back to that bad habit and the circle seems to be close forever. So those are only three examples of how people level up their bad habits. Of course there are more of them, but those mentioned in this video are some of the most popular ways of developing bad habits that might be noticed around you. And I'm pretty sure that you can relate to at least one of those ways. So this video is the last video in this section. Now you know why, but habits are so challenging and why this worth trying to fight them and finally, get rid of them. You are aware of the ways how you can start new bad habits, how you can easily invite them to your life. And also how we can divide bad habits and what are the ways of developing bad habits in your life and letting them grow and build strong. So now let's move to the next section where we will focus more on you and your experience with bad habits. Well, we'll name what you are fighting with. We will try to set a plan for you that should help you prepare for your fight with bad habits. And we will learn some more useful tools and things.
9. Section 2 - let's think about your life: In this section we will focus particularly on your case. First of all, we will think about bad habits that you might want to change. You already know that not every bad habit is easily noticeable. So we will also think about ways of how to notice them in your life. How to notice all of them. That knowledge will lead you to create a list of your bad habits and then build it up by adding some information and ideas that will be extremely important in the process of your change for the better. I will also give you some ideas how to stick to your list and stay motivated. So after this section, you will be more aware of your situation and you will also be prepared to start a successful fight with bad habits.
10. What I might want to change?: So you already know that there are different groups and kinds of bad habits. Some of them might be just irritating and don't necessarily have to cause a lot of harm. But usually they bring some negatives. For example, people don't want to deal with you anymore because of a particular behavior connected with your bad habits. So it's no direct harm, but indirectly, you bring to your life some negative effects. Of course, next to those bad habits that are only irritating, there is another group of those bad habits that can never really be dangerous and bring to your life not only problems connected with your work or relations that you create with others, but in fact, they can cause some serious health problems and in some extreme situations, even death. So it's simply not a joke. To start your fight with bad habits, you must go through some steps that will increase your awareness and will help you to start that journey as an aware and highly prepared fighter. Without proper preparation, there is a possibility that you will miss some important details that can cause your failure in the future. So the first step that you should really think about is connected with the question, Would I might want to change? In other words, what are the bad habits that I practice, which I should reduce and finally, get rid of them. So as you already know, sometimes it is not that easy to notice some bad habits in your life because they are very automatic. So here are some examples of popular and Buck habits that you probably struggle with and that you might want to reduce. So you already know that buck habits might be divided into two groups. Behavioral hobbies that are mainly annoying and irritating and cause problems and indirectly, and addictive habits that really can cause some serious health problems and are dangerous. So let's start with that group that in fact these more popular and visible around in the streets. So that group of behavioral habits. Here we can create a very long list, but among others, we might list such but Hobbes, us. Shouting, eating with your mouth open, interrupting others, listening to music everywhere, baking in your teeth in public or even being lazy. Yes, That's also a bad habits. And those are very simple examples and I think that you will agree with me. But that's the point. You don't necessarily have to look for some crazy but habits. Of course, those crazy ones also have to be listed. You have to be aware of them. You have to be aware of every bad habit that is in your life, but they are probably easily noticeable by you. But those are dimensions might not be noticed that easily. So you have to make an effort and look for those bad habits that are seemingly small, but in fact, they are horrible and you don't want to follow them. So that list will be very individual for every person that will create it. And it my consists of 20 bad habits, or maybe just three. And in every case it will be okay and it will be really helpful if you only have spent enough time thinking about your bad habits so that the least could be complete and reflecting the real situation. The next group, so addictive but habits are probably easier to notice in your life. Remember that here we don't really have time for laughing and your reaction should be quick if you wants to avoid health problems, some serious problems in your life and visiting a hospital or a psychologists. Here we can, of course, lists such thing as smoking cigarettes, gambling, drinking too much alcohol, over eating, taking drugs, and many, many more of behaviors that can easily make you addicted, okay? And here again, the list will be very individual. Maybe you have to deal with three of them or maybe you don't have a problem with those addictive bad habits and you can focus only on your behavioral but habits. But please remember that if you feel, for example, that your relationship with alcohol is too strong already and you feel weak. When it comes to fighting it, then it always good. It's always good to do some steps to fix that. If it's on the beginning, you can for sure handle it with a good plan that you will know after completing the course. But if you feel trapped, then there is nothing bad in asking for help from others. As the mother of fog, it is a great decision that can help you and for sure will help you in your, if you are in such situation. So now you know that creating a list of bad habits will be always an individual work that you really have to do with your full commitment. This is your first and very important step to fight bad habits in a successful way. You don't want to miss anything. So please don't rush through that process and think about that as much as possible. It is also very good idea to ask your friends or family. So people that you'd rather than people that are with you very often but spent a lot of time over here. What are their observations? Because maybe they will open your eyes for something. And also please remember that you should really look for those bad habits that are sometimes very difficult to notice because your list should be complete to give you full awareness of your situation. So now please have a look at the assignment that I've prepared. And then we will meet in the next video in which we will talk about and understand that will get you a bit closer to the finish line where you will be free of your bad habits.
11. Build up your list: So you have already made a list of bad habits that you have to deal with. That's great. It's a huge step because now you are more aware of who is your enemy. I hope that you have spent enough time to make your list complete and reflecting the rare situation. But please remember the list is not closed. You can always come back to it and check the situation because who knows, maybe you missed something and you will notice it in their future. And for sure, you should add it to the list. Now, if you are aware of your bad habits, it's time to think deeper about the problem. You have to see it and think carefully about each of your bad habits and derived down negative effects that they bring to your life. Or if you can think about E101 and try to think what are the possible negative effects of following that particular bad habit. If that work is done, then you should change the direction and think for a while about the benefits of reducing your bad habits or, or what are you expect to happen when you will be free of them. Tried to not only write those things down, but also visualize them to get even more motivation from listing the benefits. And the last step for now is to create the first draw of your plan or just some ideas, what do you might do to reduce your bad habits? And finally, to get rid of them. It probably will take some time, but it's worth it because we have such plan, you will feel more confident, aware, strong to fight the bad habits. Creating such leaves that includes your bad habits, negative effects that they bring, benefits that will come. And an action plan is a great motivator and a huge step that keeps you aware from our of your situation. Such a least you always know how many bad habits you have to deal with and where you are with your change. Thanks to the list of negative effects of your bad habits, you will always know why you really want to keep working and not letting your bad habits when you will also understand better that small changes in your life and you probably will see them when they finally appear. You also have a plan of your actions and you can always check if it really, if you really do everything of this possible or maybe you missed something for your plan and you have to do some corrections. You might ask how to create the best plan to get rid of. Particular about haben, but the answer can't be that easy. Everyone is different. So the best way to create a perfect line is your own analyses of the situation, your possibilities, and the York Riyadh creativity, okay? And everything that you can think of that in my work for you is worth trying. Trust me, as an example, I can give you one of my clients. He had a terrible problem with biting his nails. But he did it in a specific way because she's thumb was always on his chin. Why she wasn't getting his nails. And he invented a great plan for himself that actually work very quickly because he could forget that bad habit forever after only two weeks of starting his plan. And do you know what the what and you know what he did? He cut his thumbs numbers in a way that made them a bit sharp. They look like a tip of an arrow. It was not as much visible for others, but every time when he wanted to start biting his nice again, he had to deal with that irritating discomfort caused by those sharpness. He simply felt that moment of thinking. It was a great tool that helped him stop that automatic reactions by implementing any new stimulus because it was always aware of what he tried to do and was able to stop the action. Another motivation to completely stop biting his name was the fact that his demands were longer and sharp. What for some people might look weird. So he wanted to come back to the normal shape of his names as fast as possible. You may think that he was a crazy man. His idea was crazy and that humans to be a stretch person, but it's really not a true. It was extremely creative and he just invited a way of fighting his bad habit in a successful way because it was designed for him and by himself. So even though you sometimes might think that your idea is not good enough, you can't stop. You have to at least try to implement in your life because you never know what might really help you with your, with your, with your bad habits, Okay. You never will really know if it will be helpful without try and get in their practice. So keep thinking and remember that every plan is worth drying. And the following assignment, I will give you a proper proposition of two lists that you might feel with your bad habits in ideas. The first one is shorter and it doesn't require as much work to fail it. The second one is designed to help you keep data about one but habitat the time so you have to print as many pages as there are bought him, as there are bad habits in your life. And then you can create a booklet out of those bad habits. As you probably think, using the second option is much, much better because requires much more thinking about your problem. And we'll let you gather more data that will speed the process of your change up. So you can successfully use one version. But from my point of view, I highly recommend combining them. So first of all, you should spend some time thinking about each of your behaviors. If each of your bad habits very deeply and writing down as many information as you can. And then you can rewrite some of the most important points on the list from the first option. That's shorter list, what maybe the first page of your booklet and we'll keep all the necessary information. So now I keep my fingers crossed for you. Do your best creating your list. And then we will meet in the last video from this section, where I will tell you how to stick with your lists.
12. Don't let it disapear: Good job. Now your list is complete and the nice thing about looking at it, you already feel some additional motivation and you are also more confident. I've already told you that creating such lease is great for many reasons, and till this point, it is not that difficult. You just have to think for a while and write things down. But what to do right now, because you have got early is you have got a plan. You are motivated to start, but at the same time you are afraid that it will be difficult for you. You can't do this, that you will stop following your plan before getting to the finish line. And yes, you have to be prepared that there will be some weak moments. And you might feel that it doesn't make sense. It's completely normal, but at the same time, there should be a little friendly monster sitting on your shoulder and preventing you from stopping the process. And that's the point of your first aid in waking moment. Your booklet should be always review so that you could read it every day, at every hour. And it is important because you want to really stick to your list and plans of actions. But you may ask how to do this. So there are many elements of that jigsaw, but let's focus on three of them that should be the most helpful in motivating yourself and not letting yourself to stop. So the first thing that you can do is to focus on all of the benefits listed next to a particular bad habit. That should be your daily routine to read all of the positive effects of reducing bad habits that you listed. You have to focus on those but those benefits. And when you feel that things are not going in the right direction, then you must try to add those negative effects to compare them with those good ones. So we've got positives and negatives and the huge gap between them, That's huge difference in them should restore your motivation because you probably prefer to go for a vacation somewhere instead of spending summary in a hospital because of cigarettes or alcohol. So please keep reading your notes not only once a month but every day to remember about them at every moment because it will be a huge help to stay motivated. Another point that it's worth mentioning is about limitations. You've already created a plan of what and how to do to get rid of bad habits. Or maybe you are still thinking about that and you are in the process of creating it. Everything is okay. In both cases, it is very important to remember your limitations. You know from the previous section that bad habits don't really wants to live your life. They are happy and they don't even think about living here. So having that knowledge, you have to remember that the file with your bad habits takes time, sometimes shorter, sometimes longer, but it is always a process. And it is not possible to get rid of those bad habits right away. You have to do small step because skipping those tabs, you will probably face a wall at some point. And for some bad habits, it won't be problematic. But imagine that you smoke cigarettes and your habit is to smoke, let's say 15 cigarettes a day. So right now you can reduce that number to 0 in one day because after a week you will fill that dairy bull need of taking a cigarette again, that you probably won't stop the whole change. That's your limitations that you should not be afraid of, but you should remember to prevent yourself from rushing. So the correct process should last for some time and you should reduce, let's say, one cigarette every two days. It will be much, much easier for your body to accept those changes and you will stay motivated. So again, you don't have to be afraid of your limitation in this completely normal and okay. That there are some there are almost always, sometimes bigger, sometimes smaller, but in any way you have to face them slowly to be able to destroy that wall piece by piece instead of banging it with your hands. Okay? And the third idea, how to stay motivated and how to stick to your list. People tends to create all kinds of excuses to avoid that change for better. Everyone wants to feel better about. It is sometimes sell difficult to get up and fights. But remember, every excuse builds up your bad habits. And I think it is not your goal. Is it? So stop though excuses. Remember that we bought consistent work. You will fight for a very long time and if there are too many such excuses, then you will probably fail. And again, you don't want it to fail. So what to do to stop those excuses? There is one simple thing that you can do right away. Pretend again that shorter version of your lease, which includes bad habits, negative effects, benefits, and your plan in a shorter version, then stick it to a wall in a visible place. And whenever you make an excuse, you don't do what you were supposed to do, then stick a sticker next to a particular bad habit or in a different visible play audio house. But what's thicker Zoom I ask, what do I mean? So in that next assignment, I will share with you a list of some examples stickers that you might use. You can, of course, create your own stickers. But the point is that the sticker must be really awful. It must shows, It must show your things that really annoy you or make you angry so that the next time you will think about making unexcused, you will think twice about it. And sometimes you might be tempted to make an excuse but not stick a sticker. Nothing is no one is watching you. Yes. Then you may show the list to your family and coworkers. Okay. Then give them some seekers and they will stick them for you when they noticed that you make some excuses and NANDA do your work in a way that you should. I'm pretty sure that they will be willing to help you. And of course, if you had one difficult day and you wanted to make an excuse, you got the sticker on your wall. No wars, it's completely okay. It doesn't have to be there forever. When you do your work, when you do everything as it was written in your plan, then you can take those stickers of your wall and be happy with that clear roll out all of those annoying stickers. So those are only three ways of how to stick to your list and plan. You can probably think about some more that will help, that will work in your case. And I strongly encourage you to do so, to think about them. So now check the stickers in the assignment and we will meet in the next section where we will think about being committed to your change for the better.
13. Section 3 - do you really want to change?: In this section, we will focus on the topic of being committed. It is a very important point, not only in your process of reducing bad habits, but also in the whole life. It is always necessary to be fully committed if you really want to achieve your goals and progress quickly. Unfortunately, very often people think that they are really committed, but in fact they are not. And they create that illusion that leads them to failure. I will tell you how to avoid such an illusion in your life and what to do to be fully and truly committed to your work. I will also give you a clear instructions on how to start building your commitments in a way that provides the strongest and unbreakable motivation that will stay with you for your whole journey. So let's go to the first video.
14. Commitment is the key: Now let's talk about the being committed to something. To do that let's consider your whole life. Look, everything that you have achieved in your life was possible because of your commitment. And even simple actions require that point because we both the heart, it is really problematic to achieve anything. And some people, even client, that it is not possible to achieve anything without a commitment of a particular person. And starting this video.
15. How to make it work?: Now you know what exactly means to be committed and why it is so important. So in this video, let's focus more on the process of how to step-by-step do this, how to become committed to your personal change. I will present you a base that contains three steps that are necessary to start your commitments. And you have already created a list of your bad habits, negative affects, benefits, and your plans and ideas. That was a huge step, but it's of course not enough to be successful. There least was the first step to your success, but we vowed your work, you will forever stay on a book cover and you will be only included in that change, not committed. So let's think about the first thing that is very powerful and can help you become a more committed in everything that you do in your life. It's visualization. Visualization is an extremely useful and effective methods that can help you in different areas of your life. It is even used in therapy for people suffering some mental problems. So that's a great example of the potential that visible but visualization brings for us. So on your list, you have already written down some benefits of reducing bad habits. Right now, let's go deeper. Use your imagination and try to really imagine you're live without your bad habit. How do you expect it to look like? What your life looks like? Then you meet yourself, but in that version without bad habits. So where are the differences? Is that personal, happier, more successful, have more friends and build stronger relations. Remember, that's your visualization. You can think about anything but try to really see it in your mind. Close your eyes and then let the magic happen. And if it is not that easy for you at the moment, then no worries, but keep your mind open. Let yourself use that imagination and try again and again. And although in this plan, I tell you about visualization as the first tab, it can be also repeated throughout the whole journey and then your whole life. After dad, It's time for another list and we'll just a promise, or maybe many promises. Promises that you really don't want to brag. But those promises are not to anyone around you. You don't have to promise anything to your brother, sister, mother, husband, or wife. That's not the point. It is a special kind of promise that is made to yourself. Or maybe do that the better version of you that you met in there, process of visualization. Sign a contract with your mind and do your best to finalize it with a success. Tried to think about that as about signing a contract between two companies. If you fail, then the companies will have to face a problem. Maybe some financial problems. They may be, they will be completely unprofitable because of a god. And as a result, there will be only sadness and grief. The same situation is with your promise. You really don't want to break it. You don't want to regret that. You will be committed to your mission and so on. You will be at the top through a full commitment to the success. And when you are ready, when you know where you want it to be certain if you made promises. Now it's time to do the real work. If you put work in your change, it will for sure pay off. And what's more starting your where we have a clear purpose and promises in your mind. You have to be successful and there is no other option. So please remember, don't be just involved. You have to be fully committed to your change for the better. You've created the leaves that should motivate you in the process, but never stop at this point. Instead, keep going forward and keep working with your full commitment. So now you know why it is so important and how to do this step-by-step. And maybe what's more important, how to do it correctly. So keep working. And we will meet in the next section where we will try to find some motivators for you to give you more energy for your fight.
16. Section 4 - build your own statue: In this section, I will explain to you the importance of rewarding yourself. I will show you what are some benefits of rewarding yourself when to do this and how to do it in a correct way so that you could get asked many benefits out of this as possible. I will also give you some examples of rewards that you could use in your life. So let's go to the first video in which I will explain to you why you should reward yourself and how it should really look like.
17. It's good to reward yourself: Everyone loves rewards, and I bet you loved them as well. And guess what? A reward might be used as a great motivator in the process of changing your life and reducing bad habits. Of course, the best reward that you should aim for in your life is that life free of bad habits alive that is less stressful, full of beautiful relations with others and for other positive benefits that you have written down on your list. But that doesn't have to be the only reward that you get throughout the time. Unfortunately, the process of reducing but habits is often connected with something very difficult and unpleasant. And therefore people think that it is the exact way of how it should look like. So it should be a erasing a dark forests. The weather is terrible, it's raining, it's windy. You are wet and tired. Simply speaking, there is no place for any rewards. But of course it's not true. It's the worst thing that you could create in your mind. First of all, even though the process can be long and not that easy, you can't compare it to such extreme situations because it doesn't reflect the real situation, but only slows you down and takes away your motivation and willingness to try harder and to be consistent with your work. So please, never to read reducing bad habits as a terrible way that no one would like to go through? It is sometimes difficult, yes, but you can do this. You are already more aware than half of our population. And after completing the course, you will have everything to do this successively and with a huge smile on your face. So now, when you know that it is not that horrible experience, you probably can guess that the rewarding yourself in the process is also not a bad thing. As the matter of fact, it's something that you really should do. I can guarantee you that by implementing some smaller or bigger rewards in your life, you will instantly be while huge closer to achieve your goals. But does it mean that after completing one of my goals, I should spend money like crazy man then organized a party, drink a lot of alcohol, and have fun. So now the answer is no. Those of you who asked should be really valuable because you don't want to reward yourself with some similar things. But instead, valuable goals should be rewarded with valuable things. So you should again get even more benefits from those rewards. They should be meaningful and inspire you to go for your next goal to have your full commitment and motivation, not only to give you some passing pleasure. So yes, saturate walls are the best and bring the most positive effects in your life. But there is another extremely important point. You should reward yourself immediately. Don't wait. You did something great and go ahead, it's your time, It's time for a reward. It is the best time to get such rewards because it will create a closer correlation would in achieving your goal and getting the reward. If you wait to manage, your mind will be slowly losing that connection and the positive effects such as motivation will be lesser. So remember to reward yourself immediately after achieving a goal. And no matter if that goal is big or small, it always deserves a valuable reward. So now let's have a look at some examples of rewards. You my experience, rewards might also be divided into two groups, and those are extrinsic and extrinsic rewards. Intrinsic rewards I seemingly simple but are the most powerful rewards that you might get. Those are, for example, fillings of understanding a particular topic, feeling of confidence, victory, and pride. Even though a lot of people underrate such feelings, they are a great reward which brings significant effects in motivation and willingness to go for more. The second group, extrinsic rewards, is creating by rewards such as buying new things for yourself, getting presence from others and everything else that comes from outside. Those rewards are also grad and bring a lot of positive energy and are worth implementing in your life. So whenever you achieve a goal and no matter if they go is small or big, you should reward yourself to remember about some simple points that will provide you with the most benefits out of it. So keep the rewards valuable and meaningful and to reward yourself immediately after achieving a goal, to create a better correlation between the reward and the goal. It is also good to remember that intrinsic rewards such as filling proud and victory use, are the most powerful rewards. And that's why you don't necessarily have to always reward yourself with some extrinsic ones. And the next video, I will explain you how to reward yourself in a correct way to get as many positive effects as it is possible.
18. Do it right: So now you know that rewarding yourself is a great thing that gives you a lot of additional motivation if you only do it in the right way. I've already told you that rewards should be valuable, meaningful, and that you should reward yourself immediately after achieving a particular goal. But let's think about a deeper in this video. I will cover some points that you should fall to reward you in a way that should give you the most positive revolts in your personal change and reducing but habits in your life. So the first and at the same time, one of the most important points that I want to tell you about is to reward yourself for good things, but please never punish yourself for mistakes. Punishments when only discourage you and you really don't want it. As I said in the previous videos, the process of change is sometimes difficult, but it doesn't have to be that terrible experience full of bad energy. Remember that mistakes the peer always, sometimes there are more of them, sometimes less. Sometimes they are more significant, sometimes not, but they probably will always be there in that process. It is a process in which you will learn a lot of things about yourself and about your life and it is not something wrong to make mistakes. The problem is when you let that discourage you, and that's why you should never punish yourself. You shouldn't create that negative energy because then your motivation will gradually disappear with every next punishment and finally, you will fire. The next topic that is worth mentioning is the topic of value and meaningfulness that I was talking about in the previous video. I've told you that rewards should be valuable, but what exactly does it mean? So my answer, again, it depends on you. Remember that no one should decide for you and no one should judge you for choosing a particular way of rewarding yourself. It is always your personal judgement that should be created on the basis of your interests, your life values, and a deep analysis of what makes you happy and what can give you those values that you expect. So please don't reward yourself in a way that others expect you to do. But instead, let, let, let, let yourself decide because then the positive results will be the most visible. Then you may ask me a question about what accomplishments should I reward? Only those big ones, or maybe some small accomplishments also deserve rewards. What is the correct way? So I want to encourage you to reward yourself for every even the smallest accomplishment. There is really nothing wrong with that. But there is also a very important point that comes along with rewarding, especially those small achievements. And it is really, really important. So remember, you have to be careful to not all very well yourself. Because if the rewards are more significant than the achievements, at some point you might feel manipulated because that will be not equal. Every rewards should be valuable, but also should somehow reflect your accomplishments. So for small accomplishments apply smile but still valuable rewards. And for those big ones, apply big rewards. Another great way of rewarding yourself is sharing your accomplishments and happiness with others. Most people can be your friends, your family, and anyone who would encourage you and might be willing to hire about hearing about your successes. If accomplishment is B and achieving good was not that easy, you can also celebrate with your friends, family, but also your mentors who helped you in the process of change. Especially sharing your thoughts with that third group is very important because those are people who can point out some new things and give you some valuable advice for how to achieve the next goal and how to stay motivated after completing one thing that probably took some time to compensate it. So don't be alone in that process. And if you feel satisfied with your accomplishments, then share them with your friends commonly and mentors, celebrate and stay positive. So those are some tips on how to reward yourself in a correct way. Following those points, it will provide yourself with a positive atmosphere, positive attitude, and it will give you a lot of motivation. And then Dan will help you to stay motivated and willing to go for more. So now you know that rewards should be immediate and valuable. You know how to reward yourself in a positive and correct way. So in the next video, I will give you some examples of rewards that you might implement in your live and possibly will find them interesting, motivating, and valuable.
19. Get the motivation: Now you know how to reward yourself correctly and how to get the most benefits our fields. So it's time to think about some examples of rewards that you might possibly use in your life. I've told you in the previous videos that you don't have to listen to others on the topic of choosing the right rewards. And it's always your personal decision because you are the most competent person to decide what will be valuable for your. At the same time, water will give you pleasure and fun. So don't treat my examples are something that you have to use, but rather as an inspiration for yourself. And who knows, maybe you will like some of them. So first of all, remember that the most powerful rewards come in the shame of being proud, victory, and confident. If such feelings appear after achieving a particular goal and you feel satisfied with dad, then you don't have to look for any other rewards. But if you want, there are a lot of additional rewards that you might implement in your life. I think that we might divide them into two groups. The first group will be created by rewards that don't require money investment, or that the cost of their reward is really low. And the second group is created by rewards that require investing a bigger amounts of money. Thinking about the first group, the first and usually the easiest way to reward yourself for free is to compliment yourself. Thinking about the first row of the first and usually the easiest way to reward yourself for free is to complete yourself. You can stand up in front of a mirror and say some positive words that will make your first stronger. For example, you've made it, you can do this was difficult, but look at it right now You are amazing. You can say whatever you want. Unfortunately, very often people would like to tell buck things about themselves. They don't look for a positive, but criticize those negatives aspects. That's why these way of rewarding yourself is so powerful and can give you a lot of motivation. What else? After achieving one of your goals, you might take a break. You can sit him down your coach alone or your friends or family and watch your favorite movie to relax a bit and then take your time to rest both physically and mentally. So from that, you might even go a step further and they are good day off in any activities connected with achieving the next goal. You did great work and like everyone, you also need some days off from time to time. You don't have to push yourself to the limits because that's the journey, although sometimes difficult, should in fact make you happy, not tired and discouraged because of the pace and intensity. So don't be afraid to rest. I can guarantee you that one day off won't be harmful. The next example that probably my require some money investment, but still should be very cheap. So you can create some barges for yourself and after achieving one of your goals, you will get one of them. You will be motivated to gain more of them. And more of them are actually you can go step folder and create a or maybe by some actual arthro v's that you can put on the shelf and look at them and be proud of them. As also a great way to motivate yourself. But of course, there is another way of rewarding yourself. But here you have to spend some money. And there are probably thousands of way how you can spend your money in a valuable way. But let's think about some of them. I've told you that you can have a day off from time to time. So you have some more time and you can afford it, then why not to take a vacation and go somewhere with your friends and family so that you could change your environment or beads. That would be a kind of an active rest that will bring to your life some fresh energy and thoughts of a huge change. You might also by something that you really want. That thing will probably be with you for a long, long time. So you will remember about the goal you achieved and that will be a great reward physically showing you that it is worth trying. You will be able to touch it, smell it, and look at it whenever you want. You can also go to cinema role for a massage or to this bar. Or you can even buy yourself and other calls that will help you develop faster. There are a lot of wastes, how you can spend money in valuable ways. And I think that you can think about some more of them. So as you can see, there are plenty of ways how you can reward yourself. Maybe you will use some of those examples that I presented. But if not, and it's completely okay because you are the best person to decide what will work in your case, what will work for you. Okay, so now you know how to reward yourself. You know that it is a great way to motivate yourself and you are aware of how to do it correctly. So now we can go to the next section in which you will learn how to start your change to be really successful and shout to stay consistent.
20. Section 5 - don't rush: In this section, I will tell you something more about the correct pace of your change. I will compare the process of reducing bad habits to running a marathon. And that's because I wanted to show you why you can't push yourself and garage in their process. I will introduce to you some points that you can implement to find your ideal Paris. And therefore, to get to the finish line with a smile on your face. I will also tell you something about consistency and about the way how you can develop your consistency throughout the whole journey to a better life, to alive three of bad habits.
21. It's a marathon: Please now let's think about the process of reducing and getting rid of bad habits. As a marathon. Marathon is not the easiest dress. It is very long and challenging. So if you want to be able to rise your hand on the finish line, then you need to prepare yourself in a correct way. But there is also another very important point that is necessary to finish a marathon. You have to run the whole distance in a smart way. You have to decide what pays is achievable for you because otherwise you will be done after 21st kilometers and your race will not be completed. But of course, everyone who starts in a marathon wants to complete it. And you know what, The same situations in the process of fighting bad habits. Everyone who starts the file with bad habits, they work to finish it. You'll want to finish that fight with your RA hand raised in the air. So without good preparation and smart way of achieving our goals, you will lose your motivation and willingness that you had at the beginning. So it will be one big and extremely unpleasant way that will make you stop at 1. So what to do? How you should start your race? So the answer is easy, you should start slowly. I know that we want to get rid of bad habits as fast as possible, but we have to stop the energy that forces us to raise. Similarly to immerse and settings, you'll feel very strong at the beginning. The crowd is cheering a new thing that you are unstoppable. But then after some time, you don't hear the crowd anymore. Instead, you hear your thoughts telling you that you should stop and give up, that it's not worth it that you are too tired. It is very important to come down and don't let you do anything or that crazy pace. You have to accept that it might take time and you have to enjoy that. You go forward even if it is very slow walk, even though you're pays might be very slow, you go forward, so everything is OK, OK, You don't have to rush. So let's think about how to do it in practice because there are some points that might be helpful to keep the slow pace and to do things not quickly. And we've low precision but consistently and with great understanding of where you are at the moment. So the first thing that you should remember about is to set yourself small goals. You don't have to achieve everything in one day. You can create your planning away that enables you to go step-by-step to reach that finish line. But those steps can be really, really small. Believe me. The point is that no matter how big the state law, they should be smart so that they could get you to that place. That your desire. Then remember to not push yourself. Again, you don't have to rush, so you don't have to create that reflection of a cheering crowd in a marathon. You have got your perfect plan for small goals. And thus the exact thing that you should focus on and you should stick to it. It's completely enough. Believed me. And don't get me wrong because I want you to reward yourself. I want you to look for motivation, but through punishing, punishing yourself and being in a hurry, you want GOT doors, positive effects. It will only feel under pressure and under stress. You also have to remember about your promises. Serial novel already your pace, you know, the small goals that do go for, but you want to run toward the finish line, okay, that is your goal. You never want to go back. So in the case of reducing, but Hub is, that is exactly how it works. So if you promise yourself to smoke one cigarette less every week, then you can't smoke one cigarette more because then you simply make step back and you don't want to do this because then the distance will be much, much longer. But okay, you might tell me that you really wants to keep your promises, but there are too many temptations around and sometimes it is extremely difficult to not take one step back. And yes, I agree, there are a lot of temptations around, but you are not completely helpless. You can look around you and think about your closest environment. Then you should find out where are the main sources of temptations in that environment. If you know it, then it's time to take some steps to fix that problem. So for example, you like to drink alcohol. You drink too much, that's your bad habits and you want to reduce it. But every Friday, immediate friends in a park nearby. It's obvious that when you are in the pub there will be a new will have to face a lot of temptations because that alcohol will be everywhere around you. So why not to change the place of your regular meetings? Why not to meet in a particle at your house so places where you don't have to look up bottles of alcohol. So please look for the sources of those temptations and try to reduce them to a minimum, and then it will be much, much easier to keep your promises. And the last example of things that you can do to remember about your pace is again, reminding yourself of benefits that will be present in your life after reducing bad habits. Looking at the benefits from time to time might be a bit tempting, might tempt you to rush, But in fact, benefits should remind you that you have got a plan for small goals and that you have to follow that plan if you really want to achieve your main goals quickly and with male a smile on your face. So please remember about those points and they should really help you keep to your paths, stop from rushing and make you motivated. Now you know how to start and how to keep your ideal pays and not get discouraged halfway. So in the next video, I will tell you how to stay consistent in that process of change.
22. Stay consistent: You know, now that it is good to reward yourself, that you should have a lot of small goals instead of thinking only about your main goal. And you should follow your plan and start at the correct place, because being in a car, we'll bring on the negative sphere lives. But let's think more about consistency. I want you to remember that you are on the human. I've told you already in this section about the reward that it is highly possible that you will have some slip ups from time to time. And it is completely okay. And and that's why you shouldn't punish yourself for that. But you can also, you also can't let yourself be discarded in such situations. Believe me, it is really difficult to be 100% consistent all the time. So what to do to be consistent? You already know how you should structure your plan, that you should look for benefits, that you should reduce sources of temptation and reward yourself. All of those things will result in help with your consistency. But look, every point that I mentioned meets in a term of willingness and self-control. Those are two points that you need to develop if you want to build up your consistency. And through all our of the points already mentioned, your consistency will be better and better with every day of your change. So stick to your well-structured plan for smart goals. Don't rush, keep to your promises and take your time and reward yourself to create a positive atmosphere. Then I'm pretty sure that you will be completely override and that your consistency will be very strong after sometime, even though the beginnings might be sometimes very difficult. Now, you know that you should remember about your pace. You also know where consistency it comes from. So in the next section I will tell you something more about creating your personal army, so about looking for help and support from others around you. I will tell you how to do it and why this is a great way to stay committed, consistent, and motivated.
23. Section 6 - build your army: In this section I will tell you something more about building your personal army that will go by your side for the whole process of your change. I will explain to you why it is so great option and what are possible benefits than it may bring to your life. I will also give you some examples of people who might be helpful in your situation and how to get that help from them. So let's start with the first video in which I will explain to you the topic of asking others for help.
24. Look around: You have already made a huge step because you enrolled on this course. It means that you are not afraid to look for help from others. That is a great information because we have that courage. You can achieve your main goals and get rid of bad habits even faster than you may think. In this course, I presented you a whole guideline or how to get rid of bad habits and that in combination with your hardware, actually be completely enough to achieve that goal. But asking for help from others, my speed the process up a lot. So as you think that there are people around you who potentially might help you, then why not to get help from them? Why not to get that support? So let's think about where to look for help, who exactly might be helpful. So how to build that personal army fighting by your side. So the first group of people that I can think about are your friends and family. Those are probably people that you can depend on and who you trust it with this, then you should not be afraid to ask them for advice and they should provide you with the best ideas they can think of. The health coming from your friends and family. It doesn't necessarily have to be huge. It can be even one positive words a day that will motivate you and help you stay consistent with your work. Believe me, these very huge help, even if that help is in the shape of one simple word. They might also remind you when they see you doing something unexpected and they can share their comments over your progress and the way you are having. It probably sounds simple, but in fact, when you feel weak and you can't find some negatives, Stuart, yourself, then your friends and your family can make a huge difference and they shall be to find the direction that you missed. So if there are such people around you, people who you can depend on and who you trust, then don't hesitate and tell them about your plans and expectations. Keep them informed, share your accomplishments with them. And I can guarantee you that we'll get rid of bad habits successfully and relatively quickly. Another group of people that you might ask for help, Our doctors, therapists and other peoples who are experts. Experts that will help you go through that way in a correct and healthy way. And you don't necessarily have to talk with those people face to face. This course is an example of such cooperation with experts because we don't met personally, but still I give you a hold guide of how to get rid of bad habits. So you have the possibility to meet some boxers or other experts in the field of reducing but habits. Or you can invest some money and use such resources are like this course than it is a great way to get a professional look at your problem. As a result, you should receive a professional and well-specified direction of what and how to do. The third way of getting help from others comes in a shape of books, articles, webinars and other resources that kind. There are plenty of them and it's not easy, not easy to find to warn that will be the most valuable and useful in your case. But by making some effort, you will for show, find something worth your time. Even though you have to spend some time looking for some great resources from this group, you have a great opportunity to find something that can support an exact step of your journey. So for example, you are the end of your journey. You are at the end of your fight and now you are free of your bad habits, then you might need some guidance on how to stay where you are and never go back to those back hobbies. If you can't find any online courses, then read the book, the book world foreshore, provide you with some useful tips on how to do it effectively. Or ask some people how to do it, how to stay in that place where I am right now, where I'm happy and satisfied. So remember that you don't have to be alone in that difficult process of fighting bad habits. There are a lot of options and people who can create your personal army that will stand by your side every time and will share their ideas and motivate you to keep going, to keep going for your goals and for your better life.
25. Why it's worth it: So you now know that it is a great decision to ask for help from people around you and look for resources which also provide such hub. But this you are not entirely convinced that. Let me present you some more examples of why it is really worth looking. Ports support from your friends, family, therapies, doctors, and any other experts that you can meet. So in the beginning, I've told you that it is sometimes extremely difficult to notice some bad habits. If you already know what you are, what are your bad habits, then sometimes you might have some problems in defining the exact source of where the boss habits come from. You're only human and then you simply can't know everything. And you can see everything. It is much easier to notice something when you look at someone else, then you can provide that person with your objective and valuable observations. So if you want to be aware of your situation completely, then don't hesitate and share your plan with your art, with others, your friends, with your family. Sometimes it is also difficult to go through a particular step in your change. You can feel trapped sometimes and you can see their way out of it. That's gradually will take your maturation away and you will probably fail if you are not strong enough to handle it yourself. Okay? But having Kelvin the shape of your friends, family, and experts, you can expect a list of great solution for your problems because as someone once said, two heads are better than one. You can produce more creative ideas in a group them alone, especially when you are in a difficult situation. People around you might be also a great source of experience. Who knows? Maybe some of them also had to find that bad habits and they won. If you don't try, you won't know. But maybe there is an expert in reducing bad habits right next to you, maybe in your house. And after achieving your main goal, which is your life free of bad habits, then people around you will foreshadow, help you stay on the right track. They will keep you motivated and willing to stay where you are, or even go further toward the right side. And every time when you decide that you should come back to bad habit, or at least try to do something connected with that bad habit. Then people around you will for sure do something to stop you from restoring such but an unexpected ideas. So you foreshore can successfully get rid of bad habits yourself. With this course, you have got everything that you need to do so. But if you have the opportunity to ask for help, to ask someone for their support, then you should not think too much about data, but rather ask them for help immediately. As a result, your goals will be achieved faster and you will never lose your motivation. So there are such people and you want to share with them the news that he wants to reduce your bad habits. Go ahead and tell them your plan for success.
26. Section 7 - welcome your new family member: In this section, I will help you understand the correct way of thinking about your plan of change and how to deal with that to get the most of the benefits. Do this, I will try to compare your plan with a new family member, because in both cases you need to care a lot if you wants to see positive results at the end and to create those strong and everlasting relations that in that case of reducing but habits are crucial to stay motivated. In this section, we will also come back to your plan of change written at the beginning. And I will explain you how to make it even better and how to deal with it in the future to be successful.
27. Take care of it: As you already know, motivation is one of the major requirements on your way to success. Without much impassioned, you won't be able to achieve any of your big and small goals. I've told you already about some ways of how to get motivated and how to stay motivated. But I think that it's never too much of good advice. So I want to think about your change and about getting rid of bad habits. Once again, I want you to imagine that you are a parent of a new born baby. Your beautiful baby is already in your house. So what to do now? Would you let your little baby stay alone for a whole day without food and your car? I bet that the answer is no. But look, your plan of change. Also a new thing you are in your life. Children might change the lives of their parents completely and the same situations in the case of reducing bad habits. You've created your plan. You learned how to reward yourself, how to start slowly, how to keep your ideal pays, how to stay motivated. Those are elements that will really change your library view only led them to do so. But time is passing. Children grow. And after some time, if you treated them in a wrong way, they will not give you the love that you expect. They will move somewhere else, create their own families, and forget about you, about the person who didn't care, who are so busy doing other things that for God, about the most important element of life, about family. So again, if you really want to change your life for the better and get rid of bad habits. You can't treat your plans and promises in a bad way. You want them to feel as good as possible. You, you want them to stay with you forever. You want that beautiful, everlasting relations between you and your plan and therefore your motivation, of course. So now it's time to stop thinking about motivation and your plan of change as a tool. You really want to treat those things as your new family members. You want to read them, you want to look at them, you want to talk to them, you want to give them your time. And if you think that you don't want to, then you must understand that you really shift. So please read all of your nodes, all of those benefits that you wrote down at the beginning. All of those negative effects that you wants to reduce and ideas of how to do it. Look at your rewards, at people supporting you and your fight and celebrate every beautiful moment. And finally, tell yourself that you really can do this and that nothing can stop you. Because yes, in fact, nothing will stop you if you will have a great relationship with your plan, with your commitment and motivation, with those elements. We'll be able to go anywhere you want in your life. That's changed is your new family member, your new baby that you want to grow and take care of. It's a baby that if only treated in a correct way and with your full engagement, will give you a lot of love as a result. So if you really wanted to have that motivation, you can't treat yourself as a master. You have to treat yourself as a parent who wants beautiful growth for your new baby. So for your plan of getting rid of bad habits, with such a mindset, nothing should stop you.
28. Follow your plan and improve it: Now, when you are aware of how you really should look at your process of change, it's a great moment to come back to the plan that you've created at the beginning of the course. Let's think about it a bit more to make it even better than this right now, even though you might think that it is already perfect. I want you to think about your plan again as about your new family member. So now let's stick to that family life for awhile. How in European growing a child in a correct and healthy way looks like. Is it a process that looks the same in it's every part? Or maybe you have to apply some changes from time to time. Maybe decide which school is the best, how to talk with your children, what movies are the best for your child? Which additional activities should you provide for them? If you said that the second option is correct, that then you are completely right. It never look the same. You have to do different things when your child is three years old, different when your child is a teenager and the different when you are a grandparent and your chart is already an adult person. If you want it to be successful in that relation, you can't follow the same things for the whole life because then relation simply can't be successful. So it's a process in which you have to think a lot. You have to educate yourself and constantly look for new ways of improvement. And it looks exactly the same in the process of reducing bad habits. Your plan is now in that stage of being a little child. It has just come into your life. You have to treat it right, take care of it, do everything that was mentioned throughout the course. But soon you will have to apply some small changes. Thinking about that from time to time, you should be able to find some new ideas and inspirations that feed your plan. And then you are completely allowed to make changes in your plan. You can't depend only on your first thoughts because very often they are made in emotions and when the emulsion slowly come down, and then probably you will notice some areas that might be improved. Throughout the course, I've told you many things about how to motivate yourself, how to set the goals, and many, many more. So right now it's time to have a look at your first Bland created at the beginning. Sit down and think about that for a moment. Maybe after a querying the knowledge from the previous sections, you already will be able to make some small changes in your plan to make it even better than it is right now. Then tried to set yourself another additional small goals, which is to analyze your plan regularly in order to improve it. You can do this as often as you want. Of course, you'll have to try which frequency is the best for you so that you could have as much benefits as it is possible. Implementing those tabs will for sure speed the whole process up and you will get to the finish line faster.
29. Section 8 - you can do this: This section is the last of the main sections. In this section, I will try to show you that you can achieve everything that now you can get rid of bad habits and start your new life. Because you have everything that you need to get to that happier place. I will try to give you some more motivation and make you believe in yourself even more. So, let's go to the first video.
30. Sometimes it's hard, but worth it: I know that it is not easy, but it takes some time, effort, and hard work. But you are the person who really can do it who is worth and capable. You are stronger than you sometimes saying, and that is the only truth. People dance to look for those negative things. And because of that, they often can see those positive ones that usually are more significant and important. Please try not to focus that margin, those negative things and situations around you. They don't last for a long time. Those are short and pleasant, but the very destructive little creatures that wanted to make you feel soft and weak. But you are not weak. With all of those positive things that are presented in your life, you can go wherever you want. They give you satisfaction. They give you motivation, they give you the power to try and work harder. So the next time when you will even try to think that you are a week and then worthy, sit down, take a piece of paper and write down all the bad things and all the positive things that you can think about in that situation. Lists all of your skills, limitations, what positive happened and what Negative happened. I can bet that the positive things will make those negative disappears somewhere in the shadow. And the limitations will turn out to be only some steps to success, steps that you really wanted to take. You need a better perception of yourself. You have to love yourself and believe in yourself because I do, I believe in you. I believe in your success or otherwise, I would not created this online course, right? So please don't let yourself get poisoned by those small bad things. Lead yourself, enjoy your life. Remind yourself every day of how a great personality and a human being you are. Workout the better perception of yourself and a warranty you that everything mentioned in their goals and everything else in your life will be easier and more satisfying. And therefore you will be, you will achieve more beautiful things faster and with a smile on your face.
31. Believe in yourself: Please look around, you, turn on the TV and the logo. All of those stars. Think about your friends and family may be about your coworkers. Are most people successful? In most cases, the answer is yes. We are snowed with a new and new information about someone's success, that someone warned the fight with their bad habits, that someone achieve their life goals. And yes, that's true. Every day millions of people achieve their goals and reach for the dreams. And you know what? There is one common thing that connects all of those people. They believe, they believe in themselves, they believe in their dreams. They understand that everyone can achieve everything and you know what? You can achieve everything. You can't simply underestimate the bees that lives inside. You led you to go out and you will see the magic happen. Because it is always better to try rather than think for the whole life, what if, what if I fail? What if I do this? What if I do that? Stop. Don't overwhelm yourself with too much unnecessary thinking. You've got a beautiful plant that makes your challenge possible. You've got the motivation that you need. So the last element that you need is to love yourself. You love yourself, you will become a better and better person in every area of your life. Not only in the case of reducing, but Hobbes, it's all about your whole life. If you do something, whatever it is, if you believe in yourself, the satisfaction will be much, much bigger and slip-ups one discourage you anymore. So please write down somewhere in a visible place, those four words, I believe in myself. Then tell it to yourself out loud or even scream. And finally, truly believe in yourself and reach for the highest mountains for your biggest dreams. Because now you are completed. You can achieve everything. You can get rid of all of your bad habits. You can have a better, happier, and more satisfying live and what's more, you will have that live. I know with a nice strongly believe that you know it as well right now. This is the last of the main section of this course. And the next sections we will go through a summary of everything that you have learned and then it's your time. Then your change comes. Then you're beautiful, life comes. And I can't wait for that moment when you're let me know that you are the happiest person ever. And I will say it few more times in the course. But now in mind, I want to say thank you, and I want to tell you that I am proud of you. You are enrolled on this course. You did a great work and you will do even greater work after the course. And as a result, you will live your dream life without bad habits.
32. Summary of what you have learnt: Welcome to the section that will be a kind of summary of the whole course. So please have a seat and let's think about everything that we have covered in the previous sections. So we have started with exploring the topic of bad habits. After completing that part, you know why, but habits are so challenging and where they come from. You also know about two groups of about habits and behavioral hobbies that are not that dangerous but can cause some problems in directly and addictive habits that can be really dangerous for your life. In the case of bad habits from the group of those addictive ones, it is really important to remember that you have to act quickly because without your action, sandbox habits may lead you to an addiction that is much, much harder to deal with. Exploring the topic of bad habits. I also told you about the ways in which you can develop your bad habits, that you could avoid some particular actions in your life. The following section was about you and your individual case. We were talking about possible but habits to give you the motivation to create a complete list of a bad habit is that you have to deal with. As an addition, we tried to find some benefits of reducing those bad habits and we discussed what problems it drinks. Thanks to gathering those informations, you are able to build up the list and our results to create your first plan of actions that you might take in your fight with bad habits. The next section was all about commitment. I explained to you how important it is and how to be committed in an effective and correct way to avoid some misunderstandings. I also told you what you can do to be fully committed and therefore to be able to get to your biggest goals. I've said that we discussed the topic of rewarding yourself. I explained to you that it is really okay and very beneficial to reward yourself. But I also explained that you have to do it in a correct way so that you could get the most positive results out of it. I also gave you some examples of rewards that you may use and explained in what way rewards motivate you to keep working and never give up. I also compared the process of reducing about habits to running a marathon in aimed to show you that it is better to start slowly and build your consistency following a slow pace set to your potential. As an addition I presented to you how you can build up your consistency to make the progress, to make the process of your change work as effectively as it is possible. Another section was about the support from outside. I explained to you why it is a great idea to share your plans with others and why you should sometimes ask for help. I told you about some benefits of such support and how you can get additional motivation out of this. In the last two of the main sections, I told you about the correct way of how you should treat your plants and how to deal with them to create for yourself and environment that will strongly support your process of change. We also took some steps in order to improve your planner written at the beginning of the course, I explained to you why you should come back to that plan and constantly tried to implement new ideas in it and try to improve it. In the end, I wanted to give you some more additional motivation to build up your confidence and motivate you to go for your goals, to belief in yourself, and never give up in your life. Because you've got everything to be happy. You've got everything to be successful, and you will be happy and you will be successful, and your life will be free of bad habits. So that's what you've learned in the course.
33. Don't let it go: In this course, I did my best to provide you a valuable and concrete knowledge that should help you reduce and finally, get rid of your bad habits, therefore making your life happier, easier, and more satisfying. My work is done on this point. Of course, I will always be here for you to answer your questions and to motivate you. But now you are the elisa. It's your turn to take responsibility for your actions. You've got everything that you really need a now you decide how you will use it. I strongly believe that soon you will be on that finish line with a smile and satisfaction on your face, that you will be proud of yourself and your life will be free of bad habits. I really can't wait for a message from your in which you will tell me all about your new and beautiful life. Please, if you need, watch discourse again and again. And these techniques that I introduced to you and never give up in that fight. Although sometimes it might be difficult. You can do this. You are the strongest person out there and nothing can stop you and I know it. I keep my fingers crossed for you and I send you a lot of positive energy and power to go for your goals. Keep working, and then leave your beautiful life. Thank you for your, for your engagement in the course and hopefully see you in the next course.
Bartosz Maryjka, Teacher, dancer, explorer
