Page 11 - Standard Workbook 8-27-18

TOPUCU Standard Workbook Lesson 1: Part 2

LESSON 1: PART 2
substitute routines we found a few healthier you’re experiencing less guilt and have more
WHY DO I KEEP DOING THAT? alternatives that would give the desired energy; and so forth and so on. The habits
build on one another and before you know it,
satisfaction we were craving. That way we
wouldn’t cave in to the temptation to eat you have a collection of good habits that are
ice cream every night. You can – and you leading to a better overall lifestyle. And it all
will – find the answer too! Just don’t quit began with a single building block habit.
Let’s talk a little more about habits. In SECOND, THE ROUTINE: Once you’ve looking for the right replacement. If you give Now that you’ve done some evaluating of the
Part 1 of this lesson we discussed that habits identified this as the trigger you can change up before you find it...TOPUCU, “The Only TRIGGER and the satisfaction components,
are formed through three components - your routine to taking walks in the park with Person U Cheat Is U.” you should be able to identify some better
the trigger, which is what puts the habit your friend instead of at the mall. You will Since we’re looking at finding, identifying, ROUTINE behaviors as replacements for bad
in motion; the routine, which is the act of still be satisfied at the end of the walk and and analyzing triggers, routines and rewards, ones. Now it’s time to take action! This is
doing the habit; and the reward, the feeling you’ll have modified a bad habit and this is a good place to introduce you to what you need to do:
of satisfaction your brain experiences after replaced it with a good one. You have to one of the most valuable concepts in your
you do the habit. We’ve also learned that analyze the craving and see if you can TOPUCU Toolbox: The Building Block Habit.
the key to changing a habit is changing the change your relationship to it. Figure out
routine, because while the trigger and the what it is and begin the process of
reward components are constant, the routine removing it from the equation. "Motivation is what gets you started. Habit is what keeps you going." — Jim Rohn
component can be changed directly through
your own willpower. You cannot, however, THIRD, THE REWARD: Now we need to What is a building block habit? A “building WRITE IT DOWN.
ignore the trigger and the reward when look at the reward. Whenever you finish the block habit” is a routine behavior that
willing yourself to change your routine. In routine there is a sense of satisfaction – an subconsciously leads to the formation of Write a note to yourself. Put it in a strategic
fact, you must examine those components extreme comfort. We want to emphasize the other behaviors. In other words, mastering and visible place. In this note write down a
closely if you want to succeed at creating need to feel rewarded. And that need will a good building block habit will help you reminder of the positive routine behavior
new, better habits. never change. But you must analyze the root form other good habits without you even you’ll commit to when you’re faced with your
of the particular satisfaction you’re trying knowing it. These kinds of habits will trigger, along with an affirmative statement
FIRST, THE TRIGGER: The trigger is the to achieve. Were you hungry for something propel you from behavior modification to that will remind you of the satisfaction you’ll
thing that sets you off. You have to identify sweet? Or were you just hungry? What life transformation. You must remember, receive from that positive behavior. Here’s
what triggers your craving to act on the exactly is the satisfaction, the reward however, some habits are good, some are an example:
bad habit you’re trying to change and come you’re looking for and how can you find a bad. You must learn to correctly evaluate
up with a plan to remove it. Think about different way to achieve it? That’s the key which category your habits belong in---and “When I want a snack I will have almonds
this – let’s say you have a bad habit of over to changing the routine! you must be decisive in keeping what’s instead of ice cream. Almonds are healthier
spending money on clothes. For years, good and cutting off what’s bad. for me and will give me the satisfaction that
you’ve been meeting your friend at the mall The satisfaction of enjoying the results I really desire.”
to walk around and get caught up on each (the Reward) will be sufficient to help you For example, have you ever had a day where Put that note on the refrigerator. Put it on
other’s lives. You really enjoy the time with continue your new routine. This will, in turn, you worked out or went for a run or a swim your bathroom mirror. Put it somewhere that
your friend and walking around the mall is help you change your habit. Whatever it or some other physical fitness activity and you will see it often. Will it feel a little weird
fun. Over time you’ve developed an attitude is, you have to search for, and choose, a as a result decided to skip that bag of greasy at first writing notes to yourself? Possibly.
or habit that says, “Well, as long as I’m at the different routine to help you bridge the potato chips when it was offered to you? Will you have to explain to other people in
mall I might as well buy something.” The gap between craving (the Trigger) and You didn’t want to take all that hard work your house why there are random pieces of
next thing you know the trigger of going satisfaction (the Reward). you just put in and ruin it with one bad snack, paper stuck to the fridge? Sure! But, do it
to the mall equals purchasing more clothes. Think about the ice cream example from right? That positive behavior of working out, anyway. TOPUCU is not just about
Your original reason for getting together Part 1 of this lesson. We recognized led to the positive behavior of skipping an information – it’s about transformation. It’s
was to take a walk and get caught up. that the craving (the Trigger) wasn’t unhealthy snack. And just like that you’ve not good enough to just know what to
It was actually more about the social necessarily for ice cream. It was, simply, a begun to develop yet another good habit. do. You need to DO what you know! Take
aspect than shopping. craving for a snack. After testing several Now you’re feeling better and eating better; Action! Take a few moments to examine your

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