John Assaraf

And then once we have the habit down, we work on intensity and complexity.

And then once we have the habit down, we work on intensity and complexity.

So first we don't work on 10 multiple goals at the same time that aren't due to you, right? So the first thing we want to teach ourselves is that I can give myself a command and a goal, no matter how small, and I can follow through to completion. So the first thing I say is, okay, give me one goal in one area of your life. Health? Great. What specifically? You know, one goal.

So first we don't work on 10 multiple goals at the same time that aren't due to you, right? So the first thing we want to teach ourselves is that I can give myself a command and a goal, no matter how small, and I can follow through to completion. So the first thing I say is, okay, give me one goal in one area of your life. Health? Great. What specifically? You know, one goal.

So first we don't work on 10 multiple goals at the same time that aren't due to you, right? So the first thing we want to teach ourselves is that I can give myself a command and a goal, no matter how small, and I can follow through to completion. So the first thing I say is, okay, give me one goal in one area of your life. Health? Great. What specifically? You know, one goal.

And we say, okay, what can you commit to for a minimum of five minutes a day for the next seven days, no matter what? If you're in bed, tired, asleep, it's raining, it's sleeting, it's hailing, you're getting up for five minutes and you're doing the thing you promised yourself you're going to do. What can you commit to? So the first thing I do is I reduce it to the ridiculously small thing that

And we say, okay, what can you commit to for a minimum of five minutes a day for the next seven days, no matter what? If you're in bed, tired, asleep, it's raining, it's sleeting, it's hailing, you're getting up for five minutes and you're doing the thing you promised yourself you're going to do. What can you commit to? So the first thing I do is I reduce it to the ridiculously small thing that

And we say, okay, what can you commit to for a minimum of five minutes a day for the next seven days, no matter what? If you're in bed, tired, asleep, it's raining, it's sleeting, it's hailing, you're getting up for five minutes and you're doing the thing you promised yourself you're going to do. What can you commit to? So the first thing I do is I reduce it to the ridiculously small thing that

So we can accomplish something very, very big. And that is self-trust. And if I can build self-trust that I can say to myself every day for five minutes, I'm doing this no matter what and do it. No. Okay. Maybe I could do seven minutes. So what happens with most people is they reinforce the negative.

So we can accomplish something very, very big. And that is self-trust. And if I can build self-trust that I can say to myself every day for five minutes, I'm doing this no matter what and do it. No. Okay. Maybe I could do seven minutes. So what happens with most people is they reinforce the negative.

So we can accomplish something very, very big. And that is self-trust. And if I can build self-trust that I can say to myself every day for five minutes, I'm doing this no matter what and do it. No. Okay. Maybe I could do seven minutes. So what happens with most people is they reinforce the negative.

They reinforce all of the mental and emotional and physical habits that actually move them away from their goals versus focusing on their goals. Part one. The other part is I'm okay with big goals, but big goals have small components. So what is the one or two things that if you did that every day, it would build the habit?

They reinforce all of the mental and emotional and physical habits that actually move them away from their goals versus focusing on their goals. Part one. The other part is I'm okay with big goals, but big goals have small components. So what is the one or two things that if you did that every day, it would build the habit?

They reinforce all of the mental and emotional and physical habits that actually move them away from their goals versus focusing on their goals. Part one. The other part is I'm okay with big goals, but big goals have small components. So what is the one or two things that if you did that every day, it would build the habit?

So that's part one, but let me give you something really, really, really critical. We've already established, don't set a goal you're not committed to achieving because you won't do what it takes. But let's say you've committed to it. I call it my rule of 100. And based on some of the latest research in the university in Toronto several years ago, they discovered something.

So that's part one, but let me give you something really, really, really critical. We've already established, don't set a goal you're not committed to achieving because you won't do what it takes. But let's say you've committed to it. I call it my rule of 100. And based on some of the latest research in the university in Toronto several years ago, they discovered something.

So that's part one, but let me give you something really, really, really critical. We've already established, don't set a goal you're not committed to achieving because you won't do what it takes. But let's say you've committed to it. I call it my rule of 100. And based on some of the latest research in the university in Toronto several years ago, they discovered something.

So let's say I start an exercise program today. Then I'm firing, you know, the neurons. I'm releasing the endorphins and the adrenaline and the dopamine to feel good neurochemicals. And I'm excited and I have a motive for the action and it feels good. And if I don't like push it too hard, then, you know, I'm enjoying it.

So let's say I start an exercise program today. Then I'm firing, you know, the neurons. I'm releasing the endorphins and the adrenaline and the dopamine to feel good neurochemicals. And I'm excited and I have a motive for the action and it feels good. And if I don't like push it too hard, then, you know, I'm enjoying it.

So let's say I start an exercise program today. Then I'm firing, you know, the neurons. I'm releasing the endorphins and the adrenaline and the dopamine to feel good neurochemicals. And I'm excited and I have a motive for the action and it feels good. And if I don't like push it too hard, then, you know, I'm enjoying it.