• Gratitude is a great antidote to resistance that we can practice each day, including when our Childish Mind eventually starts to rebel against doing the habit.
•  Take mistakes in stride, and take the long view that what really matters is not whether you mess up for a day or two, but w...

• Consider writing a short journal entry about your reflections, to solidify your learning.
• Treat habit formation as a learning process, as a way to learn about yourself, your mind, mindfulness, resistance and more.
• Gradually the habit becomes your new normal and you can expand...

• A good practice is to not attach to the outcome. Have a good intention for the habit, but don’t worry too much about how it will turn out because you can’t control that”.
•  Tell yourself that when you slip and fall, it’s just another lesson that will teach you to be better at change.

• Form new, positive habits at least three times before taking on a quit”.
• The first thing you need to do before you attempt to quit a habit is track it for three days and try to write down every trigger for the habit.
• Each bad habit meets some kind of need, or you wouldn’t be ...

Watch an urge gently, without judgment or wishing the feeling weren’t there. Treat it like a friend, kindly. And see that this feeling is impermanent, just arises but will pass, like a cloud. This is the whole meditation: just watch with curiosity and kindness, not attaching to the feeling or nee...

• Pick one new, easy habit you can do once a day
• Don’t start right away
• Create a vow
• Create a space
• Set a trigger & a reminder
• Start with a Minimum Viable Habit
• Focus on enjoying the habit
• Practice mindfulness
• Watch your Mind Movi...

• Don’t attempt a quit until several successful new habit changes
• Track your habit
• List your triggers
• List your needs
• Come up with replacement habits
• Use techniques you’ve learned
• Gradual change vs. cold turkey
• Learn to recognize urges as...

• We struggle with habit change because we have unrealistic expectations of how things will turn out, how others should be, and how we should be.
• When our expectations aren’t met, we feel disappointed, frustrated and sad.
• When we turn from our Mind Movie and embrace reality, we...

A key habit skill is learning to flow around the disruptions and just keep going.

Notice feelings of discomfort and uncertainty, and stay with them. Get to know them. Get intimate with these feelings.

When we experience groundlessness — a feeling of not being anchored, not certain, th...