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How to Create a New Habit

How to Create a New Habit

  • 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 Movie
  • Reflect and journal
  • A daily practice
  • Increase gradually


519 reads



The real question isn’t whether you’ll mess up, but what you’ll do if you do mess up



542 reads

Overcoming The Burden Of Making Mistakes

Overcoming The Burden Of Making Mistakes

  • 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.


500 reads

How to Quit a Bad Habit

How to Quit a Bad Habit

  • 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...


525 reads

Positive Habits Vs Bad Habits

  • 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 ...


527 reads

Handling The Urge

Handling The Urge

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...


450 reads

Key Insights

Key Insights

  • 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...


1.2K reads

Taming The Childish Mind

Taming The Childish Mind

  • 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...


761 reads

The Movie Inside Our Minds

The Movie Inside Our Minds

There’s a projector in our minds, and it’s constantly playing a movie about how we’d like things to be, our ideals about the world, our expectations of how things will turn out, how others should be, [and] how we should be.

The Mind Movie is what stands in our way of making...


809 reads

Understanding How Habits Are Formed

Understanding How Habits Are Formed

  • 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...


653 reads

Going With The Flow

Going With The Flow

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...


569 reads




Police officer

Escaping from your childish mind.

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How to Build a New Habit

  1. Start with an incredibly small habit, one that is easy enough that you don't need motivation to do it
  2. Increase your habit in very small ways - start small and gradually improve
  3. As you build up, break habits into chunks

Types of people

Types of people

Category 1: Losers

People who always see negative in everything and put in the least amount of effort or no effort at all. They are least bothered about what is happening around them. They will only crib and complain about how the world is. They will say someth...


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