👣 Motivational Routines & Habit Building

Course content

• Section
  1

  Section 1 – Understanding How Habits Shape Daily Life and Success

  • 15 live classes
  • 00:00:00
  • 1.1 The Science of Habit Formation 00:00:00
  • 1.2 Daily Routines and Their Impact on Mental Health 00:00:00
  • 1.3 Recognizing Automatic Behaviors 00:00:00
  • 1.4 How Habits Influence Relationships and Work 00:00:00
  • 1.5 The Role of Environment in Shaping Habits 00:00:00
  • 1.6 Understanding the Habit Loop 00:00:00
  • 1.7 Distinguishing Between Positive and Negative Habits 00:00:00
  • 1.8 Why Consistency Matters More Than Intensity 00:00:00
  • 1.9 The Link Between Habits and Self-Identity 00:00:00
  • 1.10 Small Actions Leading to Big Results 00:00:00
  • 1.11 Breaking Down the Cycle of Unhealthy Habits 00:00:00
  • 1.12 Self-Awareness as the First Step to Change 00:00:00
  • 1.13 How Habits Influence Long-Term Success 00:00:00
  • 1.14 Reflecting on Current Daily Routines 00:00:00
  • 1.15 Preparing Mentally for Habit Change 00:00:00

• Section
  2

  Section 2 – Identifying Personal Motivators and Sources of Drive

  • 15 live classes
  • 00:00:00
  • 2.1 Discovering Internal vs. External Motivation 00:00:00
  • 2.2 Why Motivation Alone Isn’t Enough 00:00:00
  • 2.3 Linking Motivation to Long-Term Goals 00:00:00
  • 2.4 The Power of “Why” in Habit Change 00:00:00
  • 2.5 Identifying Emotional Drivers of Behavior 00:00:00
  • 2.6 Understanding Short-Term vs. Long-Term Rewards 00:00:00
  • 2.7 Creating Meaningful Daily Intentions 00:00:00
  • 2.8 How Values Shape Motivation 00:00:00
  • 2.9 Overcoming Motivation Slumps 00:00:00
  • 2.10 Building Momentum Through Small Wins 00:00:00
  • 2.11 Harnessing Accountability for Motivation 00:00:00
  • 2.12 Role Models and Inspiration in Habit Formation 00:00:00
  • 2.13 Motivation Through Visualization 00:00:00
  • 2.14 Recognizing What Truly Drives You 00:00:00
  • 2.15 Turning Motivation Into Consistent Action 00:00:00

• Section
  3

  Section 3 – Building Small, Consistent Routines That Stick

  • 15 live classes
  • 00:00:00
  • 3.1 The Importance of Starting Small 00:00:00
  • 3.2 Setting Clear, Simple Daily Goals 00:00:00
  • 3.3 Building Habits Into Existing Routines 00:00:00
  • 3.4 The Two-Minute Rule for Lasting Change 00:00:00
  • 3.5 Anchoring Habits to Current Behaviors 00:00:00
  • 3.6 Creating Morning Routines for Success 00:00:00
  • 3.7 Evening Routines for Rest and Recovery 00:00:00
  • 3.8 How Consistency Creates Discipline 00:00:00
  • 3.9 Building Flexibility Into Daily Routines 00:00:00
  • 3.10 Avoiding Overload When Creating New Routines 00:00:00
  • 3.11 Designing Systems Instead of Relying on Willpower 00:00:00
  • 3.12 Using Rituals to Reinforce Routine 00:00:00
  • 3.13 The Role of Habit Stacking 00:00:00
  • 3.14 Sustaining Habits During Busy Schedules 00:00:00
  • 3.15 Celebrating Completion of Small Routines 00:00:00

• Section
  4

  Section 4 – Overcoming Procrastination and Resistance to Change

  • 15 live classes
  • 00:00:00
  • 4.1 Understanding the Psychology of Procrastination 00:00:00
  • 4.2 Identifying Triggers That Cause Delay 00:00:00
  • 4.3 Breaking Tasks Into Manageable Steps 00:00:00
  • 4.4 Time Blocking as a Tool Against Procrastination 00:00:00
  • 4.5 Using the “Five-Minute Rule” to Get Started 00:00:00
  • 4.6 Overcoming Fear of Failure in Habit Building 00:00:00
  • 4.7 How Perfectionism Fuels Procrastination 00:00:00
  • 4.8 Creating Deadlines for Accountability 00:00:00
  • 4.9 Reframing Mindset to Embrace Progress Over Perfection 00:00:00
  • 4.10 Self-Talk and Motivation During Resistance 00:00:00
  • 4.11 Learning to Work With, Not Against, Energy Levels 00:00:00
  • 4.12 Eliminating Environmental Distractions 00:00:00
  • 4.13 Replacing Avoidance With Action 00:00:00
  • 4.14 Strategies for Staying Engaged With Goals 00:00:00
  • 4.15 Rewarding Effort Over Outcome 00:00:00

• Section
  5

  Section 5 – Tracking Progress and Celebrating Small Wins

  • 15 live classes
  • 00:00:00
  • 5.1 Why Tracking Habits Improves Success Rates 00:00:00
  • 5.2 Using Journals and Habit Trackers 00:00:00
  • 5.3 Setting Measurable Milestones 00:00:00
  • 5.4 Creating Daily Check-In Systems 00:00:00
  • 5.5 Reviewing Weekly Progress for Insights 00:00:00
  • 5.6 The Role of Self-Reflection in Growth 00:00:00
  • 5.7 Visual Progress Tools (Charts, Apps, Logs) 00:00:00
  • 5.8 Creating Accountability Through Tracking 00:00:00
  • 5.9 Measuring Effort vs. Outcomes 00:00:00
  • 5.10 How Small Wins Build Motivation 00:00:00
  • 5.11 Rewarding Yourself Without Breaking Habits 00:00:00
  • 5.12 Building Confidence Through Recognition 00:00:00
  • 5.13 Using Progress Reviews to Adjust Routines 00:00:00
  • 5.14 Turning Tracking Into a Daily Ritual 00:00:00
  • 5.15 Reflecting on Long-Term Growth 00:00:00

• Section
  6

  Section 6 – Using Cues, Reminders, and Rewards to Reinforce Habits

  • 15 live classes
  • 00:00:00
  • 6.1 The Role of Cues in Habit Formation 00:00:00
  • 6.2 Environmental Triggers That Drive Behavior 00:00:00
  • 6.3 How to Use Visual Reminders Effectively 00:00:00
  • 6.4 Digital Tools and Notifications for Habits 00:00:00
  • 6.5 The Science of Rewards in Habit Reinforcement 00:00:00
  • 6.6 Balancing Intrinsic and Extrinsic Rewards 00:00:00
  • 6.7 Creating Positive Associations With Habits 00:00:00
  • 6.8 Using Music, Scents, and Other Cues for Routine 00:00:00
  • 6.9 Setting Up Morning and Evening Cues 00:00:00
  • 6.10 How Immediate Rewards Strengthen Behavior 00:00:00
  • 6.11 Building Long-Term Reward Systems 00:00:00
  • 6.12 Avoiding Over-Reliance on External Rewards 00:00:00
  • 6.13 Creating Natural Habit Triggers 00:00:00
  • 6.14 Personalizing Cues That Work for You 00:00:00
  • 6.15 Reviewing Cue-Reward Loops for Effectiveness 00:00:00

• Section
  7

  Section 7 – Replacing Unhelpful Habits With Positive Alternatives

  • 15 live classes
  • 00:00:00
  • 7.1 Identifying Habits That No Longer Serve You 00:00:00
  • 7.2 Understanding Why Bad Habits Form 00:00:00
  • 7.3 The Substitution Method of Habit Change 00:00:00
  • 7.4 Recognizing Emotional Needs Behind Habits 00:00:00
  • 7.5 Replacing Negative Coping Strategies With Positive Ones 00:00:00
  • 7.6 Creating a Plan for Substitution Habits 00:00:00
  • 7.7 Environmental Design to Limit Negative Habits 00:00:00
  • 7.8 Building Replacement Habits Into Existing Routines 00:00:00
  • 7.9 How Accountability Helps Break Unhelpful Habits 00:00:00
  • 7.10 Using Rewards for New Habits, Not Old 00:00:00
  • 7.11 Cognitive Reframing to Reduce Cravings 00:00:00
  • 7.12 Patience in Replacing Habits 00:00:00
  • 7.13 Tracking Progress in Habit Replacement 00:00:00
  • 7.14 Celebrating Positive Substitutions 00:00:00
  • 7.15 Building Identity Around New Habits 00:00:00

• Section
  8

  Section 8 – Maintaining Motivation Through Setbacks and Challenges

  • 15 live classes
  • 00:00:00
  • 8.1 Expecting Setbacks as Part of Growth 00:00:00
  • 8.2 Understanding the Role of Resilience 00:00:00
  • 8.3 Learning From Failures Instead of Quitting 00:00:00
  • 8.4 How to Restart After Breaking a Habit Streak 00:00:00
  • 8.5 Overcoming Guilt and Shame From Setbacks 00:00:00
  • 8.6 Using Positive Affirmations During Struggles 00:00:00
  • 8.7 The Role of Self-Compassion in Habit Building 00:00:00
  • 8.8 Creating a Relapse Prevention Plan 00:00:00
  • 8.9 Identifying External Challenges to Motivation 00:00:00
  • 8.10 How to Ask for Support During Setbacks 00:00:00
  • 8.11 Reframing Setbacks as Lessons 00:00:00
  • 8.12 Maintaining Energy During Hard Times 00:00:00
  • 8.13 Building Emotional Endurance for Habit Change 00:00:00
  • 8.14 Restarting With Smaller, Achievable Goals 00:00:00
  • 8.15 Long-Term Growth Through Overcoming Setbacks 00:00:00

• Section
  9

  Section 9 – Scaling Up: Turning Daily Habits Into Long-Term Growth

  • 15 live classes
  • 00:00:00
  • 9.1 How Small Habits Grow Into Bigger Achievements 00:00:00
  • 9.2 Creating Compound Growth Through Consistency 00:00:00
  • 9.3 Scaling Habits to Support Career Goals 00:00:00
  • 9.4 Scaling Habits to Support Health Goals 00:00:00
  • 9.5 Scaling Habits to Support Relationship Goals 00:00:00
  • 9.6 Adapting Habits to New Life Circumstances 00:00:00
  • 9.7 Recognizing When to Level Up Routines 00:00:00
  • 9.8 Long-Term Goal Setting Through Daily Actions 00:00:00
  • 9.9 The Role of Vision in Habit Expansion 00:00:00
  • 9.10 Building Systems of Habits for Growth 00:00:00
  • 9.11 Avoiding Burnout While Scaling Up 00:00:00
  • 9.12 Staying Grounded While Expanding Routines 00:00:00
  • 9.13 Aligning Habits With Personal Values 00:00:00
  • 9.14 The Power of Compounding Wins 00:00:00
  • 9.15 Reflection on Long-Term Transformation 00:00:00

• Section
  10

  Section 10 – Creating a Personalized Habit-Building System for Life

  • 15 live classes
  • 00:00:00
  • 10.1 Reviewing Current Habits and Systems 00:00:00
  • 10.2 Identifying What Works and What Doesn’t 00:00:00
  • 10.3 Designing a Habit System Around Daily Life 00:00:00
  • 10.4 Balancing Flexibility and Structure in Systems 00:00:00
  • 10.5 Building Systems for Health and Wellness 00:00:00
  • 10.6 Building Systems for Work and Productivity 00:00:00
  • 10.7 Building Systems for Relationships 00:00:00
  • 10.8 Using Tools and Technology to Support Systems 00:00:00
  • 10.9 Creating Systems for Stress Management 00:00:00
  • 10.10 Integrating Habits Across Life Domains 00:00:00
  • 10.11 Personalizing Cues and Rewards in Systems 00:00:00
  • 10.12 Creating an Adaptive System for Change 00:00:00
  • 10.13 Maintaining Systems Across Life Stages 00:00:00
  • 10.14 Reviewing Systems Annually for Growth 00:00:00
  • 10.15 Sustaining Lifelong Habits Through Systems 00:00:00