Lesson 1: DAY ONE WORKSHEET: INTRODUCTION
The intention of these daily worksheets and videos is twofold: They’re designed to break down the habit forming process into powerful, digestible, bite-sized chunks as well as act as training wheels of sorts – because you’ll be receiving them everyday for the next 21 days (the amount of time it takes to anchor in a new habit), you will get into the habit of tuning into them while you’re getting into the habit of creating your new habit, and ideally, by the end of the 3 weeks, your new, desired behavior will be on autopilot!
Each video and worksheet explores different habit-forming tools such as will power, focus, raising the stakes, belief, confidence, setting yourself up for success, etc. and gives you step guidance for applying them to the formation of your new habit. The materials for this course are kept as short and to the point as possible so you can spend your time nurturing your new habit, not buried alive beneath heaps of homework.
You’ll use these 21 days to focus on one particular habit that you want create (breaking a bad habit counts because you’re essentially making a new habit out of breaking the old one) – for the best results, please focus on forming just one new habit for the duration of this course. The materials are yours to keep forever, so panic not, you can continue to use them to create as many awesome habits down the road as you please.
By the end of the course, you will not only have everything you need in place for this new habit to be part of who you are, you’ll also have learned many new tools that you can apply changing many areas of your life.
The first lesson (the most lengthy of the course) lays the groundwork for the next 21 days by explaining what habits are, why it’s so critical to have good ones and why we succeed or fail at making them. It gives an overview of how to be a Badass when it comes to ditching lousy habits and creating awesome ones via the coursework, repetition, conscious decisions, non-negotiation and setting yourself up for success. It also helps you get clear on which habit you’ll work on for the course and walks you through writing your Personal Manifesto and Mantra of Mightiness – two tools you’ll use and repeat throughout the course.
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.
― Mahatma Gandhi
1. What new habit will you create during this course? Please be as specific as possible.
2. Explain why you desire this new habit? Why are you no longer available to live without it?
3. Write (in the present tense) what a day in your life will be like once this habit is formed. Include how you feel emotionally and physically, how you spend your time, what thoughts you think, who you hang out with, who you inspire, what your attitude is, etc. Be as specific as possible and write for as long as possible.
4. Use the information in question #3 to create your Personal Manifesto (see sample below). Make sure the words you choose elicit feelings and have real meaning for you; otherwise they are just empty words. You need to fall in love with how it feels to have this habit, so make it juicy. You will be writing out your Personal Manifesto every day for the next 21 days.
Sample Manifesto (please fill in the blanks with your own words):
I’m so grateful I _______________________ (example: work-out everyday, speak kindly about people, eat only vegetables, don’t smoke). It makes me feel _________________________ (example: happy, alive, free, proud) and improves my life because I now __________________________ (example: sleep better, feel more in control, love wearing my clothes). I love myself, I love my life, I am a Badass _________________________ (example: vegetarian, with pink healthy lungs, who rules the gym).
5. What are your top 10 limiting beliefs and/or excuses that have kept you from making this a habit?
6. What is your spiritual gym workout? For example:
- Do you meditate?
- What music do you listen to?
- What are the motivational books, blogs, videos you read and watch?
- Who are the people you surround yourself with?
- What do you do to psych yourself up and keep your spirits high?
Please make sure to have at least three specific things in place to keep your frequency high for the duration of the course.
7. Please write your Mantra of Mightiness. Look at question #5, pick your most tired old belief or excuse (the one that elicits the most emotion or that you use most often) and rewrite it.
For example, let’s say you’re forming a new habit of being on time and your tired old excuse is that you get distracted too easily and always wind up being late. You could flip that around to create the Mantra of Mightiness: “I am in control of my focus and my life, I choose to be on time; in fact, I choose to be 5 minutes early.”
Or if you’re forming the habit of no longer smoking, and your favorite excuse is that you’re emotionally addicted and every time something goes wrong you reach for a cigarette, your Mantra of Mightiness could be: “I am strong, healthy and surrounded by people who love and support me. I am safe. I am free.”
Write whatever works for you with the understanding that you may write several different mantras throughout the course as your mindset shifts (or not). You want to always check to make sure you feel something when you say it, so if it loses its punch, write a new one. Please say it, out loud, as many times a day as possible. It’s one of the best ways to push the water of your new habit up against the rock of your tired old beliefs.
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