Transcripts
1. Introduction: Hello everybody, welcome
to the new class. Today's class is in the
road of teens in ourselves. First thing first, let me
introduce myself to you. My name is Sarah armor. I'm a life coach from Egypt and I'm in my studies now
to be a CBT therapist. So my a, my main message angle in life
stitches just to help people change themselves and
reach the better version of themselves and to be to reach
the better life they want. This is the main idea or the main goal to
all my classes here. So let me just, let me just tell you
about this class. This class is very
important in our life. As you read in the title, this class is about
changing habits. Changing habits, the number one thing that you
need in your life. What we are going to
learn in this class. First thing first, we are, we will start to prepare ourselves for this
change process. Because it, before you start to change something, you
need to prepare yourself. So this is the first lecture, this is the first video
had to prepare yourself. We will learn exactly
how to do this. In the second video, we will start to get into the process of changing
our habits in our life. So I'll give you the practical simple
points that you need in your life to
change your habits, the process of
changing your habits. It's a very simple class. It's a very easy,
practical ones, so you can use it in
your daily basis. Let's get started and
start to lead the change.
2. Prepare yourself to change: Okay. My friend, now we're in now you're in your first step
of changing your habits, as I said before several times. But if you want to
change your life, you have to change
your habits because habits is shaping your lives, shaping the way you live, sheep in the personality you are shaping everything
in your lives, shaving your feelings, actually. So if you want to change
everything in your life, you have to change
your habits first. So the main idea of this class is how to change your habits. I'm taking you
step-by-step to this. I need to tell you that if
you want to change a habit, it's not going to happen throughout the night because
you need to work on it. You need to just be patient and take your time to
change your habits. Because if you want to
change your habits, you need about 21
days to change it. So take your time in this, but before you start
to change your habits, you need first to prepare
yourself for this. If I told you now, you need to change their
habits and yourself, so you're not going
to start tomorrow. You need to make a little
preparation in yourself. This is the main
idea of this video, how to prepare yourself to
lose bad habits in your life. I'm giving you a simple points so you can use
them in your life. First thing is be
responsible for your habits. Some people deny that they
have bad habits at all. Some people don't confess this. They say, no, I don't
have anything bad. I don't feel like
this habit is M me or this habit is affected
me are affecting others. So they don't they
don't confess. They don't realize that they
have their habit at first. So you need to be
responsible for your habits. You don't blame yourself. You don't put the guilty, you don't make yourself
feel guilty or something, but you just take the wheel and know that it's
your own decision. You set yourself free. You just you just say
this is my habit. This is how I act. This is how I deal with
everything in my life. I need to stop it. I need it to take an action, put my feet on the ground
and just change it. So it's not about
blaming yourself for, not about accusing yourself or making yourself feel
guilty or something, but just about taking
responsibility about this habit and trying to
acknowledge it, to change it. Okay, number two is make a list. This is a very
important point because you need to make a list
and write down every single happy that you have in your life that you think are people think that it's a bad habit and you
need to change it. Of course, we have lots of bad habits and I'll let
everybody has bad habits. No one is completely clear, okay, we all have bad habits. Some, sometimes we think
about them as bad habits. Sometimes other
people think about them as bad habits and they start to tell us that those
habits are bad on you. You need to change them in. You can make a list
with those habits, write them down To be clear, to make them clear in
front of your eyes to just realize what exactly you need to change and
what exactly what are the exact habits that
you need to work on? Those habits are
actually stopping you from feeling or doing
whatever you want. Write them down and write down the pros and
cons about each habit. Each happy to have in your life has something good
and something bad. So write down
everything about them. How do they affect you, affect your life, affect others, affect your relationship
with others, how they are harmful or
beneficial, beneficial for you. So write down every single
detail about those happens. Also, notice the
short-term effect and the long-term
effect because some, some habits have
short-term effects and we see the effects right away and we just
feel them right away and other habits have
Long-term effects. They are harmful for us, but we're not seeing
the results right now. We need to just wait to see
the results in the future. So when you're writing down
the habits that you need to change right down in
front of each habit. What are the effects on, on it? Is this effect a long term
one or a short-term loan? So you can know if you
need to change it or not. And I feel when do you
need to change it? And we'll talk about this later. Sometimes we just noticed the short-term and we
ignore the long term. So I'll talk about this. What is the difference between the long-term and
short-term effects later and why you need
to identify this point. But right now, just if
you're working with me step-by-step and you're
starting now to make your list and start it now to just write down your habits. Write down the long-term
and short-term effects right in front of each habit. Number three is work on
one habit at a time. Don't try to make them a bulk change because you're
not going to do this, you're not going to succeed
and you'll get bored and you'll just stop in
the middle of the road. So try to take one
habit at a time. Now I need it to change
that thing in myself. So I will I will start
working on that right now, and I will then work on the other one and then
will come the other ones. Don't try to take them and say, I'm going to change ten
habits in my life at all. At once. It's not
going to happen. It's not realistic and
you are going to stop. You're not gonna do it. Number four is be prepared for setbacks and that is
completely normal. You will have setbacks,
you will stop, you will you will get, get back to whatever you will do and before
and that's okay. So just be prepared for this. Don't say no. I stopped. No, I didn't stick to my plan. I didn't stick to my decision
and I did something wrong, so I'm not going to complete no, don't try to do this. You just can't plead because it's normal for you to sit back, it's normal for you to
stop and it's okay. You can get back on your road.
3. The steps to change your habits: Now I'm sure that you're
waiting for this lecture, how to lose bad habits, the process of losing bad habits and replacing
them with good habits. You need the steps, you need the strategies you need the points that you can use. Okay? If you listened to
the previous lecture, now you're prepared.
You can start. Now. Take the action for
simple actions, strategies, steps that
you can use in your life. And you will see the
results immediately. If you started right
now Of course, Number one is track
that happened. What does it mean? Making journal? Make a journal. That journal is
just keeping you on track because if I took the decision today
to just change, I don't have a plan. But if I'm journaling it
every day and I'm seeing my result in front of
my eyes on the paper. I'm proud of myself. I'm seeing the results. I'm seeing the
achievement that I am making by my own eyes. So that is an encouragement
for me to keep going. So dole know your journey. Write it down in front of you. Express yourself. Express how you feel, stressed, what you, what you
see, what you feel, what you have on paper so
you can see the results later on when you
feel much better, you will get back to those
papers and see that you made a huge achievement by just
improve in your life. Journal, your journey. Write it down in
front of yourself to see the success
by your own eyes, to see how you're
successful in getting away this bad habit and
trying to gain better one, trying to get back to the wheel. You trying to get back to the
better life that you want. When you start doing this. Habit, write down
every achievement, every success,
everything you feel. Express yourself on the paper to see the results
by your own life, to record your journey, okay? Also watch the triggers
and pay attention to them. If you are trying to
get rid of this habit, see what are the
triggers that are stopping you from quitting? If you writing down
those triggers and those things and you're
paying attention to them, they are in front of
your eyes and you know exactly the reasons that are stopping you from
doing what you want, from changing your life. So you can avoid them. You can get rid of them. You can deal with
them in a better way. That will not stop you from
doing what you wanted, from reaching the
point that you want. You can do this if you're journaling every
single day today, I had two or three triggers
that tried to stop me from getting rid
of that bad habit. So tomorrow I'll be
aware of them and I will try to avoid them or deal
with them in a better way. That will not stop me
from what I'm doing. Number two is replaced that
habit with a good one. If you're doing something
bad and you want to stop it, don't say don't just say I
will stop it and that's it. No. The time you start to
do that bad habit, replace it with a better
one at the same time. So your mind, your brain, will reprogram itself that at the time you feel that you
want to do that bad thing? No. I don't do that anymore. I just do a better one. You're trying to
achieve something. You have to ask that
you need to get done. And then you find yourself
grabbing your phone, scrolling down on
social media so you lose your time and you
don't get things done. This is a bad habit. You just tell yourself I will
stop doing this and I will get back to a back on track and do the
things that I want. And that's it. No. If you are doing this, yes, I will stop doing this
and I will focus on what I'm doing and
achieve my tasks and achieve the things
that I'm be productive. But at the same time, instead of scrolling
down social media, maybe I would listen to
music or to something enthusiastic to get me
going to do what I want. So you're just replacing the
bed habit with a good one. So your brain and
your mind where we'll program that at that time when I feel that feeling
I'm not doing this, instead, I'm doing that. You get me. So you're trying to
work on your brain. You're trying to reprogram your brain to work on your site. That's the idea of
replacing the bad thing, the bad habit with a good one. Okay? You trying to change
the image of this. When you feel that feeling
you're changing the image from a bad one to a better one. So it will be stuck. In your mind, in your brain. Okay. Number three is, take your time. Take your time. I am now trying to change
one habit in my life. I don't expect myself to
change it in 12 days, three days, one week. It's never going to happen. Take your time. Every
single habit needs about approximately 21 days to change if you are
changing that habit. So you need to stop it for
21 days without any stops. Okay. And then after 21 days, you will find that it started to be another habit, a good habit. It turned from a bad
one to a good one. To gain a habit, you need
21 days to lose a habit, you need to anyone days
of stopping to do it. So take your time. Don't rush things
out because if you rushed them and you
didn't see the results, you'll get disappointed
and you will stop. So take your time,
know that you need a long time to lose
this and gain this, lets you need to keep going for a long time to see the results. It's not going to happen, it's not going to
change In one day, two days, one week, you need to keep going. So take your time
and don't lose hope. And don't lose if you didn't
see the result immediately. So don't say it's useless. Now, it's useful and you
will see the results. Just breathe and take time. The last thing,
and in my opinion, is important as the previous
points reward yourself. Think about kids. If you are, if you want a kid to do something and he
doesn't want to do it. What do you do? You start to say
if you did this, you will get a reward, right? Look at the kid. He will just rush to do
what you ask them to, because he's waiting
for the reward. We are the same. You will be waiting for
the reward at the end. So reward yourself after a
period of time when you start. So you feel like you're there's something encouraging
you to keep going. We're the same as kids. Okay? If I achieve something, if I achieved if I really, after a long period
of time, now, I'm starting to change One word yourself
with something good, you know, go for a good dinner, fancy dinner or something. Do something that you love. That's a reward
after sticking to your plan for a long
time and not failing. And then started another
habit in the next 21 days and then put a reward for yourself
at the end and so on. This reward is an encouragement
for you to keep going. You need to reach this. So you will stick to your plan, stick to the way
you're getting rid of those bad habits or replacing
them with good ones. Those four steps are so easy. I'm not trying to make
things complicated. I'm not trying to make
things hard on you. I'm just giving you a simple, simple simple things
that you can use. Don't tell me that one of
those things are not easy. They are very easy. They're useful,
they're practical. You can start them right now. Start them and write back to us and share
with us your experience. Share what you did. How did you change? What did you change
and how do they, do They, these
steps work for you? And what's the most
useful one of them? Are you, okay, share
your success because I'm sure that you will
succeed in this process. Share your success with
us so we can all see the good results and we can
all be encouraged by you. Thank you so much.
Sarah Omar, Psychotherapist
