The Habit Course teaches you a very simple but proven method. You’ll use this method during the course, and for every habit you form after the course.
Here’s the basic outline:
1. Come up with a plan. Take 1 week to analyze your behaviors, pick a trigger, plan out how you’ll overcome your obstacles, pick the time of day you’ll implement habit, plan who your support network will be, and decide what your motivations are.
2. Pick only ONE small, positive habit — 5-10 minute limit to start with. You will expand it later, but start as small as possible. This is extremely important.
3. Do the habit immediately after the trigger for 4-6 weeks. Build in reminders. Try never to skip it. The more consistent you are, the stronger the habit.
4. Build in positive feedback. Focus on enjoyment, make it a game, create competition, do it with a partner or group if possible.
5. Report daily to a social group (blog, Twitter, Facebook, email, or friends at work), use them for support when things get difficult. When you feel like not doing the habit, have one or more people you can call on for help.
6. Test, Adjust, Iterate Immediately. When you start a habit change, you are testing an approach, and it is very possible it will fail … this is good information, and you should use it to adjust your approach, and retry as soon as possible.
Course Outline
This is the course outline, including articles, videos, podcasts, and webinars:
Week 1: Planning
Course Materials
Introducing the Simple Method, a video with Leo Babauta
Planning and Choosing a Habit, by Leo Babauta
Your Brain and Habit Creation, by Barrie Davenport
The Habit You Shouldn’t Choose, by Leo Babauta
How We Form Habits & How They Shape Our Lives, by Barrie Davenport & Katie Tallo
How to Choose A Trigger, by Leo Babauta
Overcoming Emotional Barriers, a podcast with Barrie Davenport
Why We Need Solitude & Fierce Clarity To Create New Habits, by Katie Tallo
Planning Materials
Your Planning Package:
1) The Habit Planning Worksheet (Editable, Printable)
2) The Daily Habit Reporting Form (Editable, Printable)
3) Ideas Sheet Of Suggested Habits, Triggers & Rewards (Printable)
Enrichment Materials
Create the Habit of Early Rising, guest expert article by Steve Aitchison
A Guide to Creating the Daily Habit of Writing, by Leo Babauta
How to Build the Habit of Meditation, guest expert article and video by Mary Jaksch
Opening Webinar with Leo Babauta: Tuesday May 1st, 8pm EDT
Week 1 Webinar with Tim Brownson: Thursday May 3rd, 8pm EDT
Week 2: Beginning
Course Materials
Getting Started Off On The Right Foot & Why We Sometimes Trip Up, a video and article by Leo Babauta
Why 5 Minutes? a podcast by Leo Babauta
Tips & Tools To Help You Successfully Navigate Your New Habit, by Katie Tallo
Killing The Root Of Limiting Beliefs & Negative Thinking, a podcast by Barrie Davenport
How To Foster Buy-In & Support From Others, by Leo Babauta & Barrie Davenport
How To Balance Accountability & Rewards, by Barrie Davenport
Enrichment Materials
Interview: Ian Newby Clark, Habits Expert, by Leo Babauta
Small Habits, 130 Pounds: A Case Study In Habit Success, by Stephanie Wetzel, writer & entrepreneur
Week 2 Webinar with Stephanie Wetzel: Thurs. May 10th, 8pm EDT
Week 3: Embracing
Course Materials
Embracing Your New Habit, a video by Barrie Davenport
Dealing With Disruptions To Your Routine, by Leo Babauta
Getting Your Habit Back On Course, by Katie Tallo
Staying Flexible During Habit Creation, by Barrie Davenport
How To Jazz Up Your Habit, a podcast by Leo Babauta
Enrichment Materials:
Expert Interview: Bréne Brown On Embracing Your Imperfections & Worthiness, by Katie Tallo
Expert Interview: Gretchen Rubin of The Happiness Project, by Leo Babauta
Expert Interview: Steve Pavlina of Personal Development for Smart People, by Leo Babauta
Week 3 Webinar with Jonathan Wells: Thursday May 17, 8pm EDT
Week 4: Sustaining
Course Materials:
Strategies For Reinforcing Your New Habit, a video by Leo Babauta
Finding Purpose & Power in Habit Creation, by Katie Tallo
How to Self Coach Through Bumpy Times, by Barrie Davenport
Thinking Long Term: How To Introduce Another Habit, by Leo Babauta
Beating Negative Habits With Positive Ones, by Leo Babauta
Next Steps for Continuing With The Simple Method, by Leo Babauta
Enrichment Materials:
Interview: Belinda Benn, Fitness Expert & Transformation Coach, by Katie Tallo
Habit Expert, Scott Young on Creating, Replacing and Sustaining Habits transcribed by Leo Babauta
Creativity Habits: A Case Study in Making Your Dreams Come True, by Diana Baur, innkeeper, writer & potter