Week 1. Habits from the brain’s point of view. Goal setting

  • How different regions of the brain affect our consciousness.
  • Why willpower gets suppressed by the desire for gratification.
  • Why forcing yourself to do things and applying pressure only work in the short term and lead you to crash and burn.
  • How to achieve goals using habits.
  • What habits are made of.
  • Finding alternatives to an undesirable habit.

Week 2. Preparation for practising habits

  • What’s included in the process of preparation for habit practising.
  • Why one should start with baby steps.
  • Start practising habits.
  • Stages of habit transformation.
  • Tracking progress in habit practising.
  • Motivation tools.

Week 3. Supporting habit practising

  • Incorporating a habit in one’s daily routine.
  • Avoiding practise avoidance: reminders.
  • Setting up a comfortable environment for habit practising.
  • Breaking a bad habit gradually.

Week 4. Practising habits in comfort and with diversity

  • Creating and enjoying a habit.
  • Making habit practising a rewarding experience.
  • Avoiding boredom in habit practising.
  • Getting charged with positive energy from practising habits.

Week 5. Crashing and burning

  • The role of the environment in forming one’s habits, and what can be done about that.
  • Avoiding the urge to disrupt habit practising.
  • Dealing with complex and complicated habits: different scenarios.
  • Surviving and overcoming a crash successfully and beneficially.
  • Waking up and getting up easily and with joy.

Week 6. Gamification and challenges

  • Applying elements of gamification for habit forming: examples.
  • Challenges and their importance.
  • Making a challenge: setting it up and overcoming it successfully.

Week 7. Routines

  • Routines and their special powers.
  • Choosing habits for making a powerful routine.
  • Creating your own routine.
  • Morning routine as a powerful tool to start your day the right way.