Lesson 1
The Power Of Little Habits – Why Small Changes Matter
Welcome!
Today’s objective is to understand the concept of little habits and how they differ from traditional habit formation. Learn why small changes can lead to significant, lasting transformations in behavior.
The theory for this section posits little habits are based on the principle that small, consistent actions can lead to substantial changes over time. Unlike traditional habits that may require significant willpower and effort, little habits focus on making minimal adjustments that are easy to repeat daily. These small changes leverage the brain's natural wiring to create and reinforce new behavior patterns without overwhelming the individual.
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Lesson 2
Understanding The Habit Loop – Cue, Routine, Reward
Welcome!
Recap of the last session: In the last session, we explored
Today’s objective is to identify the three core components of the habit loop: cue, routine, and reward. Analyze how each component contributes to the formation and reinforcement of habits.
The theory for this course explains the habit loop is a fundamental concept in behavioral psychology that explains how habits form and persist. According to this theory, habits are comprised of three core components: the cue, the routine, and the reward. Comprehending the habit loop is essential for successful habit creation and alteration.
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Lesson 3
Setting Up For Success – How To Choose The Right Habits
Welcome Back!
In the last session, we explored understanding the Habit Loop - Cue, Routine, Reward
Main Objective: Today’s objective is to learn how to select habits that align with personal values and long-term goals. apply practical strategies to choose and implement habits that lead to sustainable success.
The theory for this section posits choosing the right habits is crucial for setting yourself up for success. Habits shape our daily lives and, ultimately, determine the trajectory of our personal and professional achievements. Not all habits are created equal; some will drive you toward your goals, while others may hold you back. Selecting the right habits requires a thoughtful approach that considers personal values, long-term goals, and the science of behavior change. Another critical aspect of choosing the right habits is starting small.
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Lesson 4
Designing Effective Habit Cues – Triggering Positive Change
Welcome Back!
In the last session, we explored setting Up for Success - How to Choose the Right Habits
Today’s objective is to explore various types of cues, such as time, location, emotional states, preceding actions, and social settings.
The theory for this lesson is the habit loop, a concept popularized by Charles Duhigg in "The Power of Habit," which consists of three components: cue, routine, and reward. The cue is the trigger that initiates the routine, which is the behavior or habit, followed by the reward, which reinforces the loop. Effective cues are critical because they signal the brain to go into automatic mode and execute the behavior without conscious thought
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Lesson 5
Motivation And Rewards – Reinforcing Your New Habits
Welcome Back!
In the last session, we explored Designing Effective Habit Cues - Triggering Positive Change.
Today’s objective is to learn how motivation and rewards interact to support habit formation and long-term sustainability. Understand the difference between intrinsic (internal) and extrinsic (external) motivation and how both types can reinforce habits.
The theory for this section explains the cue, the routine, and the reward are the three main components of the habit loop, a psychological model that centers on motivation and rewards. Rewards act as the incentive to promote habit repetition, whilst signals initiate habits and routines reinforce the behavior. Receiving a reward after completing a habit forms a positive association, releases dopamine, and reinforces the habit since the brain is programmed to seek out pleasure and avoid suffering.
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Lesson 6
Overcoming Obstacles – Handling Setbacks And Staying On Track
Welcome Back!
In the last session, we explored Motivation and Rewards – Reinforcing Your New Habits.
Today’s objective is to equip identify the common obstacles and setbacks that can hinder habit formation and personal progress. Implement actionable techniques to handle setbacks, maintain momentum, and stay on track toward your goals.
The theory for this section grounded Setbacks are an inevitable part of life, especially when working to build new habits or achieve personal goals. Whether it’s a lack of time, unexpected life events, or emotional hurdles, obstacles often arise that can derail progress and lead to frustration. Understanding the nature of setbacks and how to respond to them is key to long-term success.
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Lesson 7
Building Consistency – Making Habits Stick Long-Term
Welcome Back!
In the last session, we explored Overcoming Obstacles - Handling Setbacks, and Staying on Track.
Today’s objective is to learn why consistency is the foundation of habit-building and how it strengthens long-term behavior change. Recognize common challenges that prevent people from maintaining habits over time, such as lack of motivation, distractions, or unrealistic goals.
The theory for this section explains consistency is the cornerstone of habit formation and the key to making new behaviors automatic. Research in psychology, particularly by figures like B.F. Skinner and James Clear, has shown that repetition, rather than motivation or willpower, is what transforms actions into ingrained habits.
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Lesson 8
Real-Life Applications – Little Habits For Health And Well-Being
Welcome Back!
In the last session, we explored Building Consistency – Making Habits Stick Long-Term.
Today’s objective is to learn how small, manageable habits can lead to significant improvements in physical, mental, and emotional health. Identify aspects of your life—such as sleep, exercise, nutrition, and stress management—where small habits can drive lasting change.
The theory for this section posits BJ Fogg, a behavior expert, coined the term "little habits," which highlights the idea that small, simple behavioral changes done consistently can result in significant life improvements.
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Lesson 9
Transforming Productivity – Little Habits For Success At Work
Welcome Back!
In the last session, we explored Real-Life Applications: Little Habits for Health and Well-being.
Today’s objective is to learn how small, consistent actions can lead to improved productivity, focus, and efficiency in the workplace. Recognize specific, actionable habits that contribute to better time management, task completion, and workplace organization.
The theory for this section according to BJ Fogg, little habits are simple behaviors that are simple to start and gradually expand upon. Little habits can significantly increase productivity at work by dividing complex activities into small, regular acts.
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Lesson 10
Creating Your Personalized Habit Blueprint – A Step-By-Step Guide
Welcome Back!
In the last session, we explored Transforming Productivity – Little Habits for Success at Work.
Today’s objective is to gain practical techniques to track their progress, make adjustments, and ensure their habits stick over the long term. Learners will understand the underlying psychological principles that govern habits and why personalization is key to long-term success.
The theory for this section posits developing habits is a very personal process. What is effective for one individual may not be effective for another, which is why developing a customized habit blueprint is essential. The idea that habits are created by repetition and must be specifically adapted to an individual's goals, motivations, and lifestyle forms the basis of this method.
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