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Break & Create Habits

Thoughts Become Beliefs

Beliefs Become Actions

Actions Become Habits

Habits Become You!

Habit-making behaviors go to a part of the brain called the basal ganglia, which also plays a key role in the development of emotions, memories and pattern recognition. Decisions, meanwhile, are made in a different part of the brain called the prefrontal cortex.

First, there's a CUE, or TRIGGER, that tells your brain to go into automatic mode and lets a behavior unfold. Then, the REWARD.

When you repeat an action over and over (repetition), it transfers to the basal ganglia so you can reserve mental energy. The prefrontal cortex goes into sleep mode, [like a power saving feature on your laptop or TV.] or like putting your phone on low battery mode.]

Breaking Bad Habits Reprogramming Switch up your environment - take vacations or simply rearrange your house Create as much distance as possible between you and the habit trigger/cue Social distance from people who stimulate your triggers Fill the space - replace the bad habit with a good one. Any space that you leave unoccupied lets darkness creep in.

Creating Good Habits Reprogramming Remove friction between you and the action (for example, store your vitamins somewhere you can see them versus hidden away in a cupboard) Hang around people that align with the actions you are about to perform Start small, start easy, and keep it simple - something you can perform everyday. When you start hardcore, it can reverse the results you are looking for and cause frustration. Repetition, Repetition, Repetition

Walk-Away Tips Focus on the progress and process, not the goal. When you focus on the goal, you just want to skip the process and get straight to the ending. Create the steps that you need to take in order to reach the goal and focus on those steps daily until they become habits. This becomes your system, so remember, systems over goals. Big rewards won’t come immediately. Some of them take a long time, like transforming your body in the gym. You won’t get results the same day you started, or even the same week. The key ingredient here is TIME. Progress isn’t linear. There will be set backs. I think it's important to understand that concept so you can manage your expectations and prevent yourself from feeling the need to spiral. Get uncomfortable. The world is now in a vibe where everyone is seeking instant gratification. When something doesn’t boost your dopamine levels immediately, it becomes hard and uncomfortable. That dopamine spike won’t last and you will always be in a speed chase for more. Have keystone habits. These are significant habits that attract other habits. As long as you start, it will be easy to create more. Its a long journey, so don’t try to sprint and remember to ride with these 3 tools - Discipline, Patience and Grace!


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