I’ve read lots of self improvement books over the years and continue to do so. I’m going to share the most valuable lessons from each book I’ve read, so that you can apply them to your own life- without having to buy the book! ———————— PART 2: Tiny Habits by BJ Fogg. This book highlights the power of starting small and shows you that REAL change happens by making tiny, consistent actions. It also shows you what makes up a behaviour and gives you the tools to build or break habits with ease! ———————— The BEST takeaways from Tiny Habits👇 🔤 Using the ABC method to start any new habit: ANCHOR- Find an event in your existing routine that you can tether a new habit to. For example- brushing your teeth, making dinner or even the sound of a phone ringing. This will be the prompt for your new habit. BEHAVIOUR- Create a tiny version of your new habit when you’re starting out- like flossing just one tooth or doing just one press-up. Do this STRAIGHT after the anchor occurs. CELEBRATE- Do something to create positive emotions IMMEDIATELY (not later) after doing this new habit- like saying “I did a good job!” or smiling at yourself in the mirror. 🧠 B=MAP Model: BEHAVIOUR happens when 3 things converge: MOTIVATION, ABILITY and a PROMPT. If motivation is HIGH, then you will do a behaviour even if it is hard. If motivation is LOW, then you need to make it easy to do, or you won’t do it. Troubleshooting behaviours using this model: 1. Check to see if there is a prompt. 2. Check to see if you have the ability to do the behaviour. 3. Check to see if you are motivated to do the behaviour. You can also FLIP this to break bad habits, by removing the prompt, making the habit harder to do (reducing ability) and lastly reducing your motivation to do the habit or removing it altogether. ✅ 3 approaches to making a habit easier: Increase your skills: - Research - Watching a video - Asking for advice - Repetition Tools and resources: - Better set of kitchen knives. - Comfortable walking shoes.

Here are 10 more ways that you can live your best life: 1. Don’t be afraid of making mistakes- instead, recognise that they are necessary on the path to success. 2. Start saying no to things you don’t want to do and make time for yourself instead. 3. Do something nice and unexpected for a loved one to show them how much you appreciate them. 4. Never make fun of someone for being in a position that you once were. 5. Come up with a ‘bare minimum’ routine that means that you keep moving forward even on your WORST days. 6. Take 30 minutes on a Sunday evening to plan your upcoming week. Your productivity will increase tenfold that week. 7. Write down 3 things you’re grateful for every single morning. As you’re writing, FEEL how lucky and grateful you are. 8. Resist the temptation to be comfortable now and put in the daily work and your future will be beyond your wildest dreams. 9. Don’t be too proud to ask for help from people who have achieved similar things to what you want. 10. Don’t neglect the fundamentals. Sleep, exercise, nutrition, hydration, time to unwind. What else would you add?

You have to STOP doing these habits: 1. Scrolling on social media anytime you physically can. 2. Not taking your sleep seriously enough, regularly getting less than 6-7 hours. 3. Leaving exercise until later on in the day, or neglecting it altogether. 4. Relying on random spurts of motivation to get stuff done. 5. Snoozing morning alarms until the last possible minute. 6. Not getting enough sunlight. 7. Having no clear goals. Do this instead: 1. Normalise making conversation instead of scrolling. Use time limits on apps. Put your phone in a separate room more often. Have a ‘phone-free hour’ every now and again. 2. Regularly get at LEAST 7 hours sleep. Go to bed and wake up at the same time most nights. 3. Get exercise done in the morning when motivation and energy levels are generally highest. 4. Use routines and habits to instil disciplined rather than ‘needing’ motivation. 5. Wake up on your first alarm. Put your phone on the other side of the room to help. Get straight into your morning routine as you turn your alarm off. 6. Get sunlight as early as you can in the morning. Spend more time in nature. 7. Have a long term vision for yourself and set yourself mini-goals to help you achieve this. Which habits from the list will you change? When I stopped doing Number 2 and started getting the right amount of sleep, everything changed for me!

I listened to hours and hours of podcasts, audiobooks and transcripts of interviews with 50 highly successful individuals. Here are some of the things that they have implemented in their life to become successful (and you can too): ———————- 1. Unapologetically be yourself. Even if others make fun of it. 2. Don’t rush to do what everyone else around you is doing. 3. Follow your heart, even if it surprises people. 4. Take advice from people who have been there and done it themselves. 5. Be nice to others, until they give you a reason not to be. 6. Realise that it’s not about the journey OR the destination, it’s about who you become on the journey. 7. Show gratitude regularly to those around you who help you and who you care about. 8. Always be working towards something, no matter how small it may be. 9. When you’re doing something, go ALL IN on it. Don’t half ass things. 10. Do something every single day to care for your mind and body. They are your BEST assets. ——————- What would you add?

Most people think there’s some ‘special sauce’ when it comes to being successful in life or a ‘hidden secret’ that all the successful people know. I’m here to tell you there’s no such thing. No ‘hack’. No ‘cheat’. No ‘shortcut’. The truth is, 99% of successful people today have mastered this one simple thing in one form or another: Delaying gratification. They can ignore and rise above temptations today and play the long game for more than 10x the rewards in the future. ——————————- THE EVIDENCE: In 1970, the Stanford Marshmallow Experiment utilised a group of children to see if they could wait 15 minutes to get 2 marshmallows, or have 1 marshmallow instantly. The group of children who could delay gratification and resist the temptation went on to have considerably better life outcomes such as test scores and more general success. It was also found in follow up studies that participants who could delay gratification had higher brain activity than those who could not resist immediate temptation. ——————————- HOW IT WILL CHANGE YOUR LIFE: When you think about it, you can apply the skill of delayed gratification to virtually EVERY area of your life to achieve success. If you can withstand the pain of working out consistently NOW, in the future you will be rewarded with your dream physique which will bring you confidence, appeal and ultimately happiness. If you can avoid the temptation of following the crowd and jumping on trends NOW and start your own business that you are passionate about, in the future you will have built something so strong and secure that you will attract all the money and freedom that a person could want. If you can avoid the comfort blanket of procrastination and distraction via YouTube, social media and gaming NOW and spend time working on your personal goals/dreams, in the future you will unrecognisable and you will FINALLY get where you want to be in life. There are endless applications for delayed gratification. ——————————- HOW TO START: