Building Consistent Habits for a Better You
This program is designed to help you build consistent habits in any area of your life, from physical fitness to professional success. It focuses on understanding the psychology of habit formation and provides actionable strategies to make good habits easy and bad habits difficult to maintain. The program is rooted in the speaker's experience of building a large online yoga community through consistent daily action.
Program Modules
Understanding the Psychology of Habits
This module explores the underlying principles of habit formation, differentiating between good and bad habits, and understanding the role of pleasure and immediate gratification.
The Teeth Brushing Analogy
DailyReflect on why brushing your teeth is easy and exercise is hard. Identify the key difference: habit.
“Brushing our teeth is easy because it has become our habit, and exercise is difficult for us because we have not yet developed it as a habit.”
The Pleasure Trap of Bad Habits
DailyAnalyze why bad habits are easy to form: immediate pleasure and no immediate negative consequences.
“Whenever you do something like eating pizza, burger or anything junk, you get some pleasure.”
Check Your Understanding
DailyA quick quiz to test your understanding of the concepts covered in this module.
Three Keys to Making Good Habits Easy
This module presents three practical strategies for making good habits easier to adopt and maintain: avoid the All or Nothing trap, set intentions (implementation intentions), and cultivate a positive self-identity.
The 'Least Possible Action'
DailyLearn to start small and avoid the 'All or Nothing' trap. Focus on the least possible action you can take, even when unmotivated.
“Never rely on your motivation... always choose the least possible action that you can do when you are not motivated.”
Pre-Decide for Success: Implementation Intentions
DailyUnderstand the importance of setting intentions: deciding when, where, and how you will perform an activity beforehand. Use implementation intentions ('When X happens, I will do Y').
“Setting intention is going to help you 40% more likely that you will do an activity.”
Become the Person
DailyLearn how your self-talk and environment shape your identity and how to use group influence to reinforce positive habits.
“What you tell yourself is what's going to happen.”
Track Your Progress
DailyUse this tracker to monitor your progress on your chosen habit and implementation intention.
Inspiration from a Yoga Journey
The speaker's personal story about building an online yoga community by focusing on the process of teaching every day. Learn from their journey!
Inspiration from a Yoga Journey
DailyThe speaker's personal story about building an online yoga community by focusing on the process of teaching every day. Learn from their journey!
“I just wanted to follow a habit of teaching every single day... magic happens.”
What You'll Accomplish
- Understand the psychology behind habit formation.
- Differentiate between good and bad habits.
- Identify the role of immediate gratification in bad habits.
- Apply the three keys: avoid the All or Nothing trap, set intentions (implementation intentions), and cultivate a positive self-identity.
- Start small and focus on the least possible action.
- Pre-decide when, where, and how to perform an activity.
- Use group influence to reinforce positive habits.
- Become the person you want to be by changing self-talk and environment.
Full program access + updates