Les 1
Why Habits Feel Hard
Day 1 explores why habits feel difficult — not because of a lack of discipline, but because the nervous system feels overwhelmed or unsafe. You’ll learn how stress, pressure, and unrealistic expectations create resistance, and how approaching habits with curiosity, safety, and compassion lays the foundation for sustainable change.
Les 2
Starting Smaller Than You Think
In today’s session, you’ll explore why big goals often trigger resistance and how tiny, manageable steps help your nervous system feel safe enough to change. Through gentle reflection and embodied awareness, you’ll learn how starting smaller than you think builds trust, consistency, and momentum. This practice invites curiosity, experimentation, and self-compassion as you choose one simple action that feels genuinely doable — even on low-energy days.
Les 3
Consistency Over Motivation
In this session, you’ll explore why motivation is unreliable and how gentle consistency creates lasting change. Rather than waiting to feel inspired, you’ll practice the power of returning to a habit in small, flexible ways that support your nervous system. This lesson emphasizes self-trust, patience, and the freedom to show up imperfectly — building habits that last because they feel safe, realistic, and kind.
Les 4
Designing Habits That Fit Your Life
In this session, you’ll learn how to design habits that work with your real life — not an idealized version of yourself. Rather than forcing routines that rely on perfect timing or high energy, you’ll explore how to align habits with your natural rhythms, environment, and daily routines. This lesson helps you create flexible, supportive habits that feel realistic, sustainable, and easier to return to.
Les 5
Reducing Friction Instead Of Using Willpower
In this session, you’ll learn how to make habits easier to start by reducing friction — the physical, mental, or emotional obstacles that make routines feel hard. Instead of relying on willpower, which fluctuates throughout the day, you’ll explore small, practical adjustments that simplify habit practice and invite your nervous system to participate willingly. Through gentle reflection and examples, you’ll discover how preparation, environment design, and habit automation create effortless momentum.
Les 6
Becoming The Kind Of Person Who Shows Up
In this session, you’ll explore identity-based habits, focusing on the question: “What kind of person do I want to become?” Rather than chasing outcomes or results, you’ll learn how each small action is a vote for your desired identity. Through reflection, visualization, and gentle exercises, you’ll practice showing up in alignment with who you want to be, even when motivation is low or circumstances are challenging. Small, consistent actions build self-trust, reduce pressure, and help your nervous system feel safe in change.
Les 7
Returning After Interruptions Without Self-Criticism
In this session, you’ll explore the power of gentle return — how to approach habits after interruptions without self-criticism. Life is unpredictable, and setbacks are normal. Habits grow not from perfection, but from patience, curiosity, and consistent return. Through reflection, visualization, and mindful practice, you’ll learn to respond to missed sessions with kindness, reinforce your desired identity, and cultivate resilience. Every small step back toward your habit strengthens self-trust and builds lasting momentum.
Les 8
Patience, Rewards And Emotional Awareness
In this session, you’ll explore three essential skills for sustainable habit-building: patience, rewards, and emotional awareness. Habits grow gradually, and progress is rarely linear. Impatience, self-criticism, or ignoring subtle signals from your body can create resistance. Today, you’ll practice noticing emotions, celebrating small wins, and cultivating patience with yourself and your habits. By integrating these elements, you’ll strengthen self-trust, reinforce identity-based habits, and create momentum for long-term change.
Les 9
Habit Stacking And Linking Habits
In this session, you’ll explore habit stacking, a powerful technique to integrate new habits naturally into your daily life. By linking small, manageable habits to existing routines, you reduce mental friction, create natural cues for action, and reinforce consistency. You’ll learn how to design flexible, approachable habit chains, notice emotional responses, and build momentum over time. This practice supports identity-based habits, patience, and gentle experimentation.
Les 10
Overcoming Setbacks With Curiosity And Resilience
In today’s session, you’ll explore how to approach setbacks in habit-building with curiosity, self-compassion, and resilience. Setbacks are not failure—they are signals from your nervous system, offering insight into timing, energy, and context. Learn how to respond gently, adapt habits, and return to practice in small, meaningful ways. Through mindful reflection, journaling, and flexible planning, you’ll strengthen your nervous system’s trust and reinforce long-term consistency.
Les 11
Using Reward And Positive Reinforcement
In this session, you’ll explore how pairing habits with rewards—both internal and external—can make them easier to maintain and more enjoyable. Positive reinforcement trains your nervous system to associate actions with pleasure, satisfaction, and accomplishment. By noticing and celebrating small wins, you’ll strengthen consistency, deepen self-trust, and create a habit practice that feels motivating rather than forced.
Les 12
Tracking Progress And Observing Patterns
In this session, you’ll explore how observing patterns and tracking small steps can provide insight, reduce resistance, and reinforce consistency. Tracking isn’t about judgment or perfection—it’s about awareness, curiosity, and learning what supports or hinders your habits. By noticing patterns in energy, environment, and emotions, you can make gentle adjustments and celebrate incremental progress.
Les 13
Emotional Awareness And Habits
In this session, you’ll explore how emotions influence habits and how emotional awareness can guide your practice. By noticing, observing, and responding to feelings—rather than reacting automatically—you create a safe, flexible, and resilient approach to habit-building. Emotional cues are information, not obstacles, and can be used to strengthen consistency, enjoyment, and self-trust in your daily routines.
Les 14
Habit Flexibility And Adaptation
Today’s session focuses on building habits that bend rather than break. Life is unpredictable, and rigid habits often fail under stress, fatigue, or unexpected events. Flexibility allows you to maintain momentum, reduce guilt, and strengthen trust with yourself. By adjusting habits—shortening, simplifying, or modifying them—you can show up consistently and reinforce your identity, even when circumstances change.
Les 15
Deepening Motivation Through Meaningful Connection
Today’s focus is on connecting your habits to meaning, purpose, and values. Motivation is more reliable when habits are tied to something larger than obligation or guilt—whether that’s your identity, core values, or relationships. By consciously linking each habit to what truly matters, you cultivate sustainable motivation, emotional engagement, and a sense of alignment. Even small actions become compelling when they support meaningful goals or relationships.
Les 16
Maintaining Habits Through Life Transitions
Life is full of change—moving, new jobs, travel, emotional shifts, or holidays can disrupt even well-established routines. Today’s focus is on maintaining habits during transitions by using flexibility, micro-actions, environmental cues, and self-compassion. By adapting habits to fit changing circumstances rather than abandoning them, you reinforce resilience, consistency, and trust in yourself. Small adjustments, anchored routines, and gentle returns help habits survive disruption and continue to support your well-being.
Les 17
Reinforcing Habits Through Celebration And Reflection
In Day 17, we focus on strengthening habits through celebration, reflection, and mindful acknowledgment. By noticing and honoring even small actions—whether through verbal praise, physical gestures, journaling, or simple rituals—we send a signal to our nervous system that our efforts are meaningful and safe. Reflection helps us learn what supports our habits, what challenges arise, and how to adapt with curiosity and self-compassion. Pairing habits with positive emotions and celebrating micro-successes reinforces motivation, builds confidence, and creates a resilient foundation for long-term, sustainable habit change.
Les 18
Working With Resistance, Not Against It
On Day 18, we explore resistance—the hesitations, pullbacks, or avoidance that arise around habits. Rather than seeing resistance as a problem or weakness, this lesson invites you to approach it as information from your body and nervous system. Resistance can signal that a habit feels too fast, too demanding, or disconnected from your current needs. By noticing it with curiosity, placing gentle awareness on your body, and softening your approach, you can meet habits with care instead of force. This practice builds self-trust, encourages sustainable consistency, and allows habits to grow without pressure, showing that even small, gentle actions count.
Les 19
Holding A Gentle Long-Term Objective
Today’s lesson focuses on cultivating a gentle, long-term objective—a guiding “north star” that helps orient your habits without creating pressure, deadlines, or rigid expectations. Rather than focusing on strict outcomes or milestones, you are invited to connect with the kind of life you want to shape and the qualities you wish to practice embodying. By viewing habits as small, human actions that align with this broader direction, you can approach consistency with patience, self-trust, and ease. This approach emphasizes identity, intention, and sustainability over achievement, helping you maintain habits in a gentle, adaptable, and meaningful way.
Les 20
Deepening Habit Integration
Today’s lesson focuses on deepening the integration of your habits so they become natural, effortless, and aligned with your life, energy, and values. Habits stick best when they flow with your existing routines, environmental cues, and personal rhythms, rather than relying on sheer willpower. We explore embedding habits into everyday actions, pairing them with enjoyable experiences, and adjusting them to match your energy and values. By noticing what supports your consistency, adapting gently, and reinforcing habits with positive emotions, you create a sustainable, seamless habit practice that feels safe, enjoyable, and inherently motivating.
Les 21
Continuing Your Habit Journey
On this final day of the 21-day journey, the focus is on sustaining habits beyond the course. The lesson emphasizes that habits are built over time through curiosity, gentle return, and adaptability—not perfection. You are guided to reflect on the habits you’ve practiced, celebrating small wins, learning from resistance, and identifying subtle strategies that supported your success. The lesson introduces a practical habit maintenance plan, including identifying key habits, breaking them into manageable steps, anticipating challenges, pairing habits with existing routines, reflecting regularly, and allowing flexible adjustments. By integrating habits into daily life, approaching lapses with self-compassion, and celebrating progress, you create a sustainable, resilient foundation for ongoing personal growth.
