Motivation Mindset Toolkit

1Read through your course guide, pp. 41-50.
2Watch the 8.15 minute video reviewing the formation of a habit.
3Watch the 14.44 minute video on breaking down the cost benefit analysis of a habit. Very helpful resource!


Habits: Are you on Autopilot?

Think about your day. What do you when you wake up? If you run, how do you tie your shoes? What are the habits that drive you? Researchers say 40% (and maybe more) of what you do during the day is a habit. And 90% of what we do is directed by our unconscious mind and happens automatically. What this means is that you are forming habits without even realizing it.

Driving to work, you automatically turn the wheel, turn on the blinker, and handle the car, without having to think about it. This saves energy; it is your brain being efficient. You may also be stopping in the cafeteria and picking up a brownie, automatically, because it picks you up in the late morning. This is a new habit you have developed, without realizing it.

In this section, we are going to explore how habits are formed and how to change habits that get in the way of you being your best. Think of procrastination as a habit.

Our nervous system—especially our brain—loves to keep us safe and conserve energy. Habits are how our nervous system functions. For now, rather than thinking they are good or bad, look at habits as ways of simplifying how you get things done. Imagine if you had to think about every activity in your day from scratch? You would be exhausted by 9 a.m.

Go to your course guide, p. 41-43. 

Download this Daily Checklist

This Habit Tracker is a checklist you can use, daily, to keep track of how consistent you are with foundational habits. These "infrastructure" habits when applied consistently, make it easier for you to develop new habits to support your goal.  If you do not have the checklist you received with the course, download the "Habit Tracker" here.

The Anatomy of a Habit

The short video walks you through the breakdown of a habit. Go to your course guide, pp. 43-45 and do the reflection activity.

Cost Benefit Analysis of Your Habits

Watch the video demonstrating this process. Go to p. 46 in your course guide. You have a worksheet below to use with the habits you want to breakdown.

Taking a few minutes to think through why you are doing what you are doing is powerful and often enough to break that habit!

Cost Benefit Work Sheet

Download this worksheet and use it with the habits you want to change.