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COURSE

Creating A New Habit And Sticking With It For 14 Days

With Mallory Madfes

Embark on a transformative journey with this empowering course, where the science of habit formation meets the art of mindfulness. Geared towards individuals eager to cultivate positive change in their lives, this course is designed for anyone (beginners and habit enthusiasts). No prior knowledge is required—just an open mind and a willingness to embrace a mindful approach to habit formation. You'll gain practical insights into setting habits, integrating mindfulness into your daily routines, and navigating obstacles or challenges that hinder habit progress. By the end of this course, you'll possess the tools to shape habits mindfully, fostering lasting positive change and personal growth. Join me and unlock the potential for a healthier, happier, and more intentional lifestyle

Transform your habits, one mindful step at a time, in this empowering course that blends the science of habit formation with the art of mindfulness for lasting positive change.

14 Days

584 students

5.0 stars

8 min / day

English

About this course

Habit Loop Awareness

Success Rehearsal

Noting Practice

Meet your Teacher

Mallory Madfes

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Dallas County, TX, USA

As a seasoned meditation teacher with extensive training in various styles and a certified life and success coach, Mallory brings a wealth of expertise to the realm of habit formation and mindfulness. With a personal track record of successfully implementing transformative habits, Mallory is on a mission to share the profound impact of building habits in our daily lives. Mallory's unique blend of meditation, coaching, and personal experience has created an insightful and enriching course designed to empower individuals on their path to lasting positive change. Join Mallory in exploring the synergy of mindfulness and habit formation, and unlock the potential for a more mindful, intentional, and fulfilling lifestyle.

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14 Days

584 students

5.0 stars

8 min / day

English

Lesson 1

Introduction To Habits

This lesson outlines habits broadly and what this course includes. We will walk through the difference between positive and negative habits. Additionally, we will learn about the habit loop (cue, routine, reward) and each of the parts of it in detail. The end of this lesson includes a guided meditation for us to solidify what habit we want to create and stick with through the course. The next lesson will dive deeper into the 'why' behind picking this habit.

Lesson 2

Understand Your Why

In this lesson we talk about some of the benefits that habits have on your life. We briefly overview nueroplasticity and the impact habits have on our neural pathways. We also discuss the concept of James Clear's identity based habits. The majority of this lesson focuses on identifying why the habit you are wanting to add into your life is important to you. What are your motivations? The next lesson we will make our habit integration clearer.

Lesson 3

Making It Clear

This lesson we dive a little deeper into what your chosen habit looks like. We discuss the importance of choosing the right environment and setting clear intentions on how we will measure and track our habits. The next lesson we will get even more specific on building a foundation for you to successfully perform your habit day to day.

Lesson 4

Create A Foundation (Make It Easier)

In this lesson we break down what is actually needed to do the habit. We look at items that might get in the way and make it even easier to set ourselves up for success. There is a brief intro into cues and triggers. The next lesson will cover where mindfulness can play a role in habit creation.

Lesson 5

Mindfulness With Habits

In this lesson we learn more about mindfulness including a simple practice that can create more awareness. We also discuss how we can use mindfulness to help us in habit creation. The next lesson will focus on consistency.

Lesson 6

Consistency

In this lesson we delve into the crucial concept of consistency, building upon Duhigg's habit loop with a specific focus on the routine aspect. Explore how the regularity of habits impacts the neural pathways of our brain, leveraging our brain's adaptability for effective habit formation. Emphasis is placed on the practical logistics of crafting your personalized routine, empowering you to align your habits with your goals. As we round off the first week, the next lesson will guide us in assessing and fine-tuning our progress.

Lesson 7

Assess, Acknowledge & Adjust

In this lesson we reflect on the past 6 days - looking at the habit we picked, how it aligns with what we want in our life, tracking our habits, celebrating our wins, and lastly observing each of the times we did or did not do our habit. We move through a meditation to observe each of these aspects and have focused attention on the habit itself. The next lesson is all about how to overcome the challenges we identify!

Lesson 8

Overcome Challenges

In this lesson we address the inevitability of setbacks and challenges in habit formation. By sharing real-life examples of common hurdles individuals face, we normalize the struggles that are part of the habit journey. We explore how setbacks can be transformative, shifting our mindset from defeat to opportunity through a visualization exercise. The next lesson will deepen our understanding on anchors and triggers.

Lesson 9

Habit Stacking!!

In this lesson (my favorite of this course) we cover the magic of habit stacking, tying a habit to an existing act that you already have in your life. We discuss a couple examples and how to think about adding habits in to existing parts of your day. The next lesson revisits mindful awareness during the habit.

Lesson 10

Mindful Awareness

In this lesson we discuss mindfulness during the habit, having focused attention during the habit itself. By observing the habit we can bring awareness to the impact it is having on our life. There is a brief discussion on competency levels and not reverting to autopilot. The next lesson expands on the reward part of the habit loop.

Lesson 11

Affirmations

In this lesson we discuss how affirmations can act as the reward in the habit loop. We learn about affirmations and the positive impacts they have on nueroplasticity in our brain, discussing Norman Dodge. We end with a short affirmation meditation practice to celebrate our progress. The next lesson explores the emotions that might come up during habit adoption.

Lesson 12

Habits & Emotions

In this lesson we explore the crucial role that emotions have on the adoption, the maintenance and success of our habits. We play with the idea of emotions being a catalyst for our behaviors and the association between our feelings, emotions and our motivation to do our habits. Additionally, we build on affirmations from the last lesson to customize them for your specific situation. Next lesson covers gratitude.

Lesson 13

Gratitude

In this lesson we learn about the effects gratitude has on our mental, emotional, and physical well being. We spend some time reflecting on the impact our habit has had on our life and use this to express gratitude to ourselves. The next lesson wraps up the course.

Lesson 14

Moving Forward

This lesson starts with a brief summary of all the main themes covered in the course. We do some reflection on what went well and what we can adjust so we COMMIT to this habit. We do a meditation to visualize our future lives with the habit still in place - no matter how big or small the impact is. A quick reminder that you can always use any of the tools learned for a new habit or do the course again in the future. And don't forget to celebrate along the way!