Page 7 - Standard Workbook Sample 8-27-18

TOPUCU Standard Workbook Lesson 1: Part 1

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

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