👣 Motivational Routines & Habit Building *coming soon
- 1. 1.1 The Science of Habit Formation 00:00:00
- 2. 1.2 Daily Routines and Their Impact on Mental Health 00:00:00
- 3. 1.3 Recognizing Automatic Behaviors 00:00:00
- 4. 1.4 How Habits Influence Relationships and Work 00:00:00
- 5. 1.5 The Role of Environment in Shaping Habits 00:00:00
- 6. 1.6 Understanding the Habit Loop 00:00:00
- 7. 1.7 Distinguishing Between Positive and Negative Habits 00:00:00
- 8. 1.8 Why Consistency Matters More Than Intensity 00:00:00
- 9. 1.9 The Link Between Habits and Self-Identity 00:00:00
- 10. 1.10 Small Actions Leading to Big Results 00:00:00
- 11. 1.11 Breaking Down the Cycle of Unhealthy Habits 00:00:00
- 12. 1.12 Self-Awareness as the First Step to Change 00:00:00
- 13. 1.13 How Habits Influence Long-Term Success 00:00:00
- 14. 1.14 Reflecting on Current Daily Routines 00:00:00
- 15. 1.15 Preparing Mentally for Habit Change 00:00:00
- 1. 2.1 Discovering Internal vs. External Motivation 00:00:00
- 2. 2.2 Why Motivation Alone Isn’t Enough 00:00:00
- 3. 2.3 Linking Motivation to Long-Term Goals 00:00:00
- 4. 2.4 The Power of “Why” in Habit Change 00:00:00
- 5. 2.5 Identifying Emotional Drivers of Behavior 00:00:00
- 6. 2.6 Understanding Short-Term vs. Long-Term Rewards 00:00:00
- 7. 2.7 Creating Meaningful Daily Intentions 00:00:00
- 8. 2.8 How Values Shape Motivation 00:00:00
- 9. 2.9 Overcoming Motivation Slumps 00:00:00
- 10. 2.10 Building Momentum Through Small Wins 00:00:00
- 11. 2.11 Harnessing Accountability for Motivation 00:00:00
- 12. 2.12 Role Models and Inspiration in Habit Formation 00:00:00
- 13. 2.13 Motivation Through Visualization 00:00:00
- 14. 2.14 Recognizing What Truly Drives You 00:00:00
- 15. 2.15 Turning Motivation Into Consistent Action 00:00:00
- 1. 3.1 The Importance of Starting Small 00:00:00
- 2. 3.2 Setting Clear, Simple Daily Goals 00:00:00
- 3. 3.3 Building Habits Into Existing Routines 00:00:00
- 4. 3.4 The Two-Minute Rule for Lasting Change 00:00:00
- 5. 3.5 Anchoring Habits to Current Behaviors 00:00:00
- 6. 3.6 Creating Morning Routines for Success 00:00:00
- 7. 3.7 Evening Routines for Rest and Recovery 00:00:00
- 8. 3.8 How Consistency Creates Discipline 00:00:00
- 9. 3.9 Building Flexibility Into Daily Routines 00:00:00
- 10. 3.10 Avoiding Overload When Creating New Routines 00:00:00
- 11. 3.11 Designing Systems Instead of Relying on Willpower 00:00:00
- 12. 3.12 Using Rituals to Reinforce Routine 00:00:00
- 13. 3.13 The Role of Habit Stacking 00:00:00
- 14. 3.14 Sustaining Habits During Busy Schedules 00:00:00
- 15. 3.15 Celebrating Completion of Small Routines 00:00:00
- 1. 4.1 Understanding the Psychology of Procrastination 00:00:00
- 2. 4.2 Identifying Triggers That Cause Delay 00:00:00
- 3. 4.3 Breaking Tasks Into Manageable Steps 00:00:00
- 4. 4.4 Time Blocking as a Tool Against Procrastination 00:00:00
- 5. 4.5 Using the “Five-Minute Rule” to Get Started 00:00:00
- 6. 4.6 Overcoming Fear of Failure in Habit Building 00:00:00
- 7. 4.7 How Perfectionism Fuels Procrastination 00:00:00
- 8. 4.8 Creating Deadlines for Accountability 00:00:00
- 9. 4.9 Reframing Mindset to Embrace Progress Over Perfection 00:00:00
- 10. 4.10 Self-Talk and Motivation During Resistance 00:00:00
- 11. 4.11 Learning to Work With, Not Against, Energy Levels 00:00:00
- 12. 4.12 Eliminating Environmental Distractions 00:00:00
- 13. 4.13 Replacing Avoidance With Action 00:00:00
- 14. 4.14 Strategies for Staying Engaged With Goals 00:00:00
- 15. 4.15 Rewarding Effort Over Outcome 00:00:00
- 1. 5.1 Why Tracking Habits Improves Success Rates 00:00:00
- 2. 5.2 Using Journals and Habit Trackers 00:00:00
- 3. 5.3 Setting Measurable Milestones 00:00:00
- 4. 5.4 Creating Daily Check-In Systems 00:00:00
- 5. 5.5 Reviewing Weekly Progress for Insights 00:00:00
- 6. 5.6 The Role of Self-Reflection in Growth 00:00:00
- 7. 5.7 Visual Progress Tools (Charts, Apps, Logs) 00:00:00
- 8. 5.8 Creating Accountability Through Tracking 00:00:00
- 9. 5.9 Measuring Effort vs. Outcomes 00:00:00
- 10. 5.10 How Small Wins Build Motivation 00:00:00
- 11. 5.11 Rewarding Yourself Without Breaking Habits 00:00:00
- 12. 5.12 Building Confidence Through Recognition 00:00:00
- 13. 5.13 Using Progress Reviews to Adjust Routines 00:00:00
- 14. 5.14 Turning Tracking Into a Daily Ritual 00:00:00
- 15. 5.15 Reflecting on Long-Term Growth 00:00:00
- 1. 6.1 The Role of Cues in Habit Formation 00:00:00
- 2. 6.2 Environmental Triggers That Drive Behavior 00:00:00
- 3. 6.3 How to Use Visual Reminders Effectively 00:00:00
- 4. 6.4 Digital Tools and Notifications for Habits 00:00:00
- 5. 6.5 The Science of Rewards in Habit Reinforcement 00:00:00
- 6. 6.6 Balancing Intrinsic and Extrinsic Rewards 00:00:00
- 7. 6.7 Creating Positive Associations With Habits 00:00:00
- 8. 6.8 Using Music, Scents, and Other Cues for Routine 00:00:00
- 9. 6.9 Setting Up Morning and Evening Cues 00:00:00
- 10. 6.10 How Immediate Rewards Strengthen Behavior 00:00:00
- 11. 6.11 Building Long-Term Reward Systems 00:00:00
- 12. 6.12 Avoiding Over-Reliance on External Rewards 00:00:00
- 13. 6.13 Creating Natural Habit Triggers 00:00:00
- 14. 6.14 Personalizing Cues That Work for You 00:00:00
- 15. 6.15 Reviewing Cue-Reward Loops for Effectiveness 00:00:00
- 1. 7.1 Identifying Habits That No Longer Serve You 00:00:00
- 2. 7.2 Understanding Why Bad Habits Form 00:00:00
- 3. 7.3 The Substitution Method of Habit Change 00:00:00
- 4. 7.4 Recognizing Emotional Needs Behind Habits 00:00:00
- 5. 7.5 Replacing Negative Coping Strategies With Positive Ones 00:00:00
- 6. 7.6 Creating a Plan for Substitution Habits 00:00:00
- 7. 7.7 Environmental Design to Limit Negative Habits 00:00:00
- 8. 7.8 Building Replacement Habits Into Existing Routines 00:00:00
- 9. 7.9 How Accountability Helps Break Unhelpful Habits 00:00:00
- 10. 7.10 Using Rewards for New Habits, Not Old 00:00:00
- 11. 7.11 Cognitive Reframing to Reduce Cravings 00:00:00
- 12. 7.12 Patience in Replacing Habits 00:00:00
- 13. 7.13 Tracking Progress in Habit Replacement 00:00:00
- 14. 7.14 Celebrating Positive Substitutions 00:00:00
- 15. 7.15 Building Identity Around New Habits 00:00:00
- 1. 8.1 Expecting Setbacks as Part of Growth 00:00:00
- 2. 8.2 Understanding the Role of Resilience 00:00:00
- 3. 8.3 Learning From Failures Instead of Quitting 00:00:00
- 4. 8.4 How to Restart After Breaking a Habit Streak 00:00:00
- 5. 8.5 Overcoming Guilt and Shame From Setbacks 00:00:00
- 6. 8.6 Using Positive Affirmations During Struggles 00:00:00
- 7. 8.7 The Role of Self-Compassion in Habit Building 00:00:00
- 8. 8.8 Creating a Relapse Prevention Plan 00:00:00
- 9. 8.9 Identifying External Challenges to Motivation 00:00:00
- 10. 8.10 How to Ask for Support During Setbacks 00:00:00
- 11. 8.11 Reframing Setbacks as Lessons 00:00:00
- 12. 8.12 Maintaining Energy During Hard Times 00:00:00
- 13. 8.13 Building Emotional Endurance for Habit Change 00:00:00
- 14. 8.14 Restarting With Smaller, Achievable Goals 00:00:00
- 15. 8.15 Long-Term Growth Through Overcoming Setbacks 00:00:00
- 1. 9.1 How Small Habits Grow Into Bigger Achievements 00:00:00
- 2. 9.2 Creating Compound Growth Through Consistency 00:00:00
- 3. 9.3 Scaling Habits to Support Career Goals 00:00:00
- 4. 9.4 Scaling Habits to Support Health Goals 00:00:00
- 5. 9.5 Scaling Habits to Support Relationship Goals 00:00:00
- 6. 9.6 Adapting Habits to New Life Circumstances 00:00:00
- 7. 9.7 Recognizing When to Level Up Routines 00:00:00
- 8. 9.8 Long-Term Goal Setting Through Daily Actions 00:00:00
- 9. 9.9 The Role of Vision in Habit Expansion 00:00:00
- 10. 9.10 Building Systems of Habits for Growth 00:00:00
- 11. 9.11 Avoiding Burnout While Scaling Up 00:00:00
- 12. 9.12 Staying Grounded While Expanding Routines 00:00:00
- 13. 9.13 Aligning Habits With Personal Values 00:00:00
- 14. 9.14 The Power of Compounding Wins 00:00:00
- 15. 9.15 Reflection on Long-Term Transformation 00:00:00
- 1. 10.1 Reviewing Current Habits and Systems 00:00:00
- 2. 10.2 Identifying What Works and What Doesn’t 00:00:00
- 3. 10.3 Designing a Habit System Around Daily Life 00:00:00
- 4. 10.4 Balancing Flexibility and Structure in Systems 00:00:00
- 5. 10.5 Building Systems for Health and Wellness 00:00:00
- 6. 10.6 Building Systems for Work and Productivity 00:00:00
- 7. 10.7 Building Systems for Relationships 00:00:00
- 8. 10.8 Using Tools and Technology to Support Systems 00:00:00
- 9. 10.9 Creating Systems for Stress Management 00:00:00
- 10. 10.10 Integrating Habits Across Life Domains 00:00:00
- 11. 10.11 Personalizing Cues and Rewards in Systems 00:00:00
- 12. 10.12 Creating an Adaptive System for Change 00:00:00
- 13. 10.13 Maintaining Systems Across Life Stages 00:00:00
- 14. 10.14 Reviewing Systems Annually for Growth 00:00:00
- 15. 10.15 Sustaining Lifelong Habits Through Systems 00:00:00
Course overview
Lesson Overview
7.6 – Creating a Plan for Substitution Habits: Successful substitution doesn’t happen by accident—it takes a plan. Start by writing your current habit loop: the cue, the action, and the reward. Then design a new routine that fits the same pattern but leads to a better result. Practice the new routine every time the cue appears. Expect slips and plan how you’ll recover. Keeping a simple log helps you see progress and patterns. Pair your new habit with a small reward to make it stick. Consistency and patience are key while your brain rewires. With time, your new behavior feels just as automatic as the old one.
About this course
Strategies to create motivating routines and build lasting habits that support personal and professional growth.
This course includes:
- Habit tracking templates and progress monitoring tools
- Step-by-step guides for creating personalized routines
- Exercises to strengthen motivation and reinforce positive habits