Page 6 - Standard Workbook Sample 8-27-18

TOPUCU Standard Workbook
The first component is called the TRIGGER
or craving. It is essentially the question,
“What makes me do that?” The second
component is the ROUTINE or the actual
act of participating in the given behavior.
The third component is the REWARD or the
satisfaction of getting the desired effect
you set out to achieve in the first place. So
let’s take a look at a simple example of a
habit: Eating ice cream. Who doesn’t enjoy
eating a nice bowl of ice cream at night?
It’s a nice, satisfying way to end your day.
Well, if you eat a bowl of ice cream every
night, you will quickly find that you may
gain a significant amount of weight. What a
surprise? But what would you expect?
Eating ice cream every night became a
habit you didn’t think about. When your
mind officially began to decompress from
the day’s activities and responsibilities, it
also wholly accepted the fact that eating ice
cream was a part of that process. Once you
realize this and take into consideration how
habits are formed, you will be able to begin
the process of breaking the habit - or more
accurately creating a new, better habit.
Now, two components of habitual behavior
– the TRIGGER and the REWARD – are very
difficult to change. The craving for ice cream
– the TRIGGER – may take months to control
or it may never go away. The REWARD – or
the desire to feel satisfaction – is also nearly
impossible to quench. So the TRIGGER and
the REWARD remain static, however the
second component – the ROUTINE – can
be changed immediately through sheer
willpower. In the case of an ice cream habit,
one must make up their mind to eat a
small reasonable bowl of ice cream one or
two nights a week or maybe give it up all
together. Then add some additional snacks
to the routine that are equally satisfying yet
sufficiently healthier like sugar free pudding
8 9
Lesson 1: Part 1
or almonds. Once there’s a change in the more hour, look at that wristband. When the Once you’ve decided which habit change
routine component of the habit, the other ice cream is calling to you from the freezer, you’re going to commit to for the next 90
components will be affected in a positive look at that wristband. The Only Person days of this program, stay the course. Let’s
way with the trigger and the reward both U Cheat is U! achieve it together through TOPUCU.
being satisfied.
Now it’s time for you to think about what In our next lesson you’re going to be taught
Many of us are familiar with organizations habit you would like to change. Some of one of the most important principles for
that assist people with losing weight. They you may decide to lose weight or get in changing your routine and then you’ll be
use this principle in their programs. They shape. Others may choose to work on introduced to an exercise that will help set
know the TRIGGER – the desire to eat – improving their education or their career. you on your way to developing good habits.
will still be there. They also know that the Maybe it’s training for a marathon, or CONGRATULATIONS -- you’ve completed
REWARD or wanting to feel satisfied will still simply learning to finish strong. Part 1 of Lesson One.
be there. So they make it their priority to
change the ROUTINE. Over time, the change
in routine begins to affect the TRIGGER NOTES:
and the reward components and the person
develops new healthy habits to take the
place of old destructive habits. This is not
to over-simplify how challenging it can be
to lose weight, however if you can visualize
the effect of changing your routine in a
weight loss program, then you can also see
the potential in achieving your own goals in
spite of the obstacles you may face. Several
studies have shown that it takes an average
of 66 days to form a new habit with a range
of 28-254 days. It’s impossible for anyone to
know where in the range any given attempt
to form a new habit will land. However
long it takes, new and better habits WILL
BE FORMED if we are persistent and if we
choose NOT TO FAIL.
Have you tried unsuccessfully to change
your habits before? Haven’t we all? But now
you can truly understand the reason most
people fail and what needs to be changed
in order to become a finisher. That’s why
we have you wear the TOPUCU wristband,
it’s a continuous reminder that when you
give up, the only person you’re hurting is
yourself. When the urge to set down the
weights before your final rep hits, look at
that wristband. When you’re exhausted and
you’d rather go to bed than study for one