How To Break Bad Habits And Build Good Ones

Welcome to our 5-day meditation journey, where we’ll explore the fascinating world of habits—how they’re formed, how they influence our lives, and most importantly, how we can reshape them to align with our goals and values.

Over the next five days, we’ll dive into the science and psychology behind habits, providing you with tools and techniques to create lasting, positive change.

On Day 1, we’ll start by building a strong foundation. You’ll learn about the ‘Habit Loop’—the process of cues, routines, and rewards that drive our behavior—and gain a deeper understanding of how your brain forms and maintains habits.

On Day 2, we’ll explore the triggers behind your habits—those internal thoughts or external situations that prompt automatic behaviors. Together, we’ll practice recognizing these triggers and learn how to introduce small disruptions to interrupt unhealthy patterns.

By Day 3, we’ll shift our focus to transformation. You’ll discover how to replace bad habits with positive ones by leveraging dopamine—the brain’s reward system—to reinforce healthier choices.

On Day 4, we’ll look at how to anchor and grow these new habits. You’ll learn practical strategies like habit stacking and scaling, helping you build consistency by connecting new behaviors to existing routines.

Finally, on Day 5, we’ll focus on maintaining your progress and dealing with setbacks. Life isn’t perfect, and slip-ups happen. You’ll learn how to navigate challenges with self-compassion and create a plan to sustain your new habits for the long term.

Each day includes guided meditations to support and deepen your understanding, so you can put what you learn into practice right away. Let’s get started on this journey to a healthier, more mindful you!”

Leçon 1: Understanding Habits And The Neuroscience Behind Them

Learn what habits are, why they matter, and how your brain forms them. Explore the "Habit Loop" and understand how cues, routines, and rewards shape your behavior. This day lays the foundation for breaking bad habits by understanding the brain’s involvement.

Leçon 2: Recognizing And Managing Triggers

Discover how external and internal triggers influence your habits. Learn to identify the situations or emotions that prompt your bad habits, and explore how to introduce “friction” to interrupt these automatic behaviors.

Leçon 3: Replacing Bad Habits With Positive Ones

Focus on the power of substitution—replacing bad habits with healthier alternatives. Understand how dopamine and reward reinforcement play a role in habit formation and how you can use them to reinforce new, positive behaviours.

Leçon 4: Scaling And Anchoring New Habits

Learn to scale new habits gradually, starting small and building momentum. Explore habit stacking, a technique that helps anchor new behaviours to existing routines, making it easier to maintain consistency.

Leçon 5: Maintaining Progress And Dealing With Setbacks

Track your progress consistently to build awareness of your achievements and use dopamine effectively to reinforce your new habits, creating a positive feedback loop that keeps you motivated. Discover practical strategies for overcoming setbacks with self-compassion, helping you to navigate challenges without guilt or frustration. Learn how to reframe obstacles as opportunities for growth, maintaining resilience even when things don’t go as planned. Finally, develop a comprehensive, actionable plan to ensure the long-term success of your habits, incorporating regular reviews and adjustments to stay aligned with your goals and continue your journey of self-improvement.

Reviews

It’s a great start Tks!! I will listen and apply again, bc habits are hard to unlearn 🙏🏽

A gentle & manageable approach to addressing addictive habits. A welcome guide for detoxing from Holiday sugar overload

Fantastic, clear instruction with background information.

Wonderful course, what a true blessing. Thank you for sharing your wonderful wisdom. It has been so valuable during my process of healing from addiction.

I have tried to simply stop the bad habit of repeated negative thoughts by admonishing myself then trying to ignore what just happened. Of course that never worked.

Now, after this course, I am being curious and asking why my mind is criticizing action / inaction. This has finally opened up progress. My repeated cautions are trying so damn hard to be helpful and prevent future failure. I am now thanking my mind for its dopamine hit of intended wisdom, but then peering behind the curtain to the underlying concern and addressing that. Now the dopamine comes from confronting worries head on, gently and compassionately, then getting back to what I was doing. Instead of continual ruminating, my thinking now feels productive instead!

Even though I've listened to or read books about shifting habits, sometimes it's the person or voice that walks you through the steps that makes the difference. That is the case with this course. Andrew is incredible! This course reminded me to have self-compassion. To celebrate the small wins. To recognize the dopamine boost of completing an intention which reinforces building the new neural pathway. 🙏🏼

Feel empowered and supported after this. Will be listening to it often to keep me on track.

Thank you it really gave a new perspective on building habits and I feel I can do it

Pretty straight forward course offering effective insight and tools. Muchly enjoyed 🙏🏼

very good course, hitting the highlights for building great habits. I also appreciate Andrew’s style of teaching, I leave each session a bit calmer just listening to his voice!

Thank you for all the snippets, filled with valuable reminders 😊 🙏 ❤️

Will definitely repeat this course. Found it very insightful

Thank you Andrew for this wonderful course! I really enjoyed it! I really need to kick my phone addiction & I'm hoping one day I'll be getting to bed at a "normal" time.
Maybe I'll revisit this course again, I think I might need to.
You are the BEST Andrew, don't you forget that! 💯💯
😇🙏🏻✨️🌟✨️🙏🏻😊

I enjoyed this course, especially using new positive habits to replace ones we want to change.
Thank you Andrew!

I will continue to use the techniques learned in this course to deal with my habit change.

Wonderful course! Intelligent practical solutions, delivered in a kind and gentle way ❤️

Really pleasant meditation sessions as well as effective tools for creating new choices, new behaviors and at upcoming new habits. Surprised how practical this was. I made impactful shifts from day 1. Thanks!