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Week 1 : Procrastination
A tension in dialogue between the present self and future self leads to procrastination. With the former’s appetite for immediate gratification you gave to ensure that future consequences have an impact in the present. Crossing the action line eases the discomfort caused by procrastination. The secret is to JUST START! -
Week 2 : I am enough
In a performance driven culture the impact on us drives us to zoom in on our shortcomings and leads to feelings of shame. The answer to this is wholehearted living, which helps us cultivate courage, authenticity, self compassion and worth. By recognising our negative emotions, bringing them into the light and showing our vulnerability we overcome and breakthrough. -
Week 3 : Distraction
Life presents endless distractions in the form of a myriad of other voices, lack of structure and focus, digital media and lack of boundaries. The secret is to become aware of and plan for these, in order to get back on track and into flow quickly. By knowing your values and acting in congruence with it, you do not waste time going down rabbit holes. -
Week 5 : Building enduring habits Part 1 Identity and habits
Failing habits happen due ti what we truly believe and think about ourselves and the RAS system filters out the rest, regardless of what our intentions are. We need to get control if our thinking and intervene by actively seeking to become aware of what our default responses are. Successful change of habits happen when we take control of our actions and responses. Every action is a vote for the person you wish to become. -
Week 6 Building enduring habits Part 2 The science of habit forming
The four stages of any habit include: the CUE, which is the trigger and draws our attention to the possible reward. A CRAVING follows, this is the emotional relevance the cue has and also the motivation for the reward. The RESPONSE is the action taken in order to get the reward and the REWARD is the end goal of a habit. Habits are ingrained by repetition and then become automatic (action without thinking). If one step is missing in this sequence the habit won’t stick. -
Week 7 Building enduring habits Part 3 The problem phase
The cue and craving part of the habit loop is the problem phase. It is in this phase where the need for change arises.
The first law of habit change is rooted in the cue. It is called the law of making it obvious. Time and place are the two most common cues and if awareness grows of where and when a cue triggers certain behaviour, it can easily be changed.
The second law of habit change is rooted in the craving stage of the habit loop. It is called the law if making it irresistible. -
Week 8 Building enduring habits Part 4 The solution phase
The solution phase includes the response and the reward. The third law of behaviour change is making it easy. Taking action, repetition to cross the habit line, rule is least effort, environment and using a commitment device is the secret to making it easy.
The fourth law is making it satisfying. Experiencing pleasure with the reward keeps the habit flowing. -
Week 10 Courage
It is the deliberate choice to take action in the face of fear. Resolve alone is not enough to pull through. Belief (perceived truth) fuels fear. Make sure the belief that drives your fear is true. Courage rises when we challenge our fear.
Encouragement and environment play an important role. -
Week 11 Hope
Hope is belief in action. It is a key ingredient for success. Hope primes us and is the catalyst for change. It identifies goals, direction and exhibits willpower. It finds pathways to change. -
Week12 Imagination
It’s the cornerstone of creativity. The Spirit, play, nature, regaining attention, telling and listening to stories and rubbing shoulders with others sparked by imagination revitalises our imaginations.