WEBINAR SCRIPT

21 DAYS TO BREAK
YOUR BAD HABITS
AND CREATE GOOD
ONES FOR MORE
HAPPINESS &
SUCCESS
 WEBINAR SCRIPT:
21 Days to Break Your Bad Habits and Create Good Ones for More Happiness & Success

Use this as your guideline when planning and hosting your webinar:

Before you begin: Be sure to open the mics up a few minutes early to chat with the
audience. Call out attendees by name if you know them. This will help loosen them (and
you) up a bit and sets the tone for the rest of the call.

REMEMBER to press “RECORD”!

INTRODUCE YOUR TOPIC: 5 minutes

Welcome to today’s webinar: “21 Days to Break Your Bad Habits and Create Good Ones
for More Happiness & Success”. Today we’ll explore how to identify bad habits and
what it takes to turn a bad habit into a good habit that can help us be happier and more
productive.

As we go through the information, I suggest you take some notes about your own bad
habits and ideas for what GOOD habits you would like to add to your day. While I don’t
give you an exact 21-day schedule, the idea is that it takes 21 days to add a good habit
to your repertoire. So, I’ll give you the basis for the habit-breaking plan, but you’ll have
to follow up on your own 21-day schedule.

But before we get started, here’s a little about me…

INTRODUCE YOURSELF: 5 minutes

[PURPOSE: To help your audience emotionally identify with both your struggle—and
your success.

Practice your story as follows:

o Who you are and what you do?

(“My name is and I am a coach who

helps people who to
.”)

o Tell a story or anecdote about your past that illustrates the benefits
of following your example
o Let them know where you are coming from—why you do what you do
and how you struggled in the past before adopting and following what
you’re about to teach them.

COPYRIGHT © 2021 – BROUGHT TO YOU BY [Link] – PAGE 1

MAKE IT ALL ABOUT YOUR LISTENERS, even though your introduction seems to be all
about you. They should feel as if you are telling the story they are already caught in—
with the promise of achieving the same satisfying results as you.]

BODY CONTENT: 30 minutes

When we talk about ‘bad habits’ what behaviors comes to mind? Do you think about
biting your nails or chewing with your mouth open? Those are pretty common but let’s
dig a little deeper and think of those habits that affect our happiness at home and/or
our productivity at work. THOSE are the habits that bear examination because they
might be holding you back from living your dream life.

You’ll do some self-examination to determine which habits need breaking, but they
might include anything that keeps you away from your family or distracts you from your
work. “Retail therapy” might feel good in the moment but how do you feel when those
credit card bills arrive?

Many experts agree that it takes at LEAST 21 days to form a new habit (give or take a
few weeks). In this webinar, I’ll give you some strategies for choosing and starting new
habits but it’s up to YOU to commit to at least 21 days for it to take hold. And common
sense says that some habits will take longer than 21 days to break, such as smoking or
drinking, so be patient with yourself.

Can you spare 21 days to commit to a happier you?

We have a lot to get through so grab some paper for notes and let’s get started…

STEP ONE: UNDERSTANDING HOW HABITS WORK

Take a moment to think about what habits you do on a daily basis – either work related
or personal. Some of the most common personal habits are making coffee or drinking
water when you get out of bed and brushing your teeth after breakfast. Every one of us
has different habits; those little things that you do without thinking.

Habits are learned behaviors and can be categorized as healthy, unhealthy, or neutral.
Exercising daily is a healthy or good habit while smoking a pack of cigarettes daily is
considered unhealthy. The beauty of habits and the way our brains function is that you
can CHANGE any habits that are unhealthy! You can also change the neural pathways in
the brain to make a healthy habit stronger, which makes it easier to implement this
new, stronger habit into your life.

Why are habits beneficial? Not having to think about what to do next in your day –
either at home or at the office – frees up more brain space to focus on client work or
family activities. I would bet money that you’re much more productive than you think,
simply because you’ve incorporated habits into your daily life without even realizing it.

Creating good habits also gives your brain some downtime in a busy day. If you know
instinctively that you make coffee and then make your kids’ lunches, you can spend
some time daydreaming or preparing for your workday ahead. Our brains actually thrive
on habitual behavior because it releases serotonin, which is one of the body’s pleasure
hormones. Serotonin helps stabilize our moods, which is why we can get grumpy or feel
“off kilter” when someone or something interrupts our routine (aka habits).

Lastly, the more you do something, the stronger your brain’s network of synapses
becomes. Our brains really are remarkable; our expertise at something is determined by
how much time we give to practicing and repeating that task over time. For example,
when you begin playing piano, you’re likely to stumble across the keyboard making
plenty of mistakes. The more you practice and take lessons, the more easily you’re able
to play – and the more melodic your music becomes as you make fewer mistakes.

So, if our neuron synapses become stronger the more we do something, the opposite is
also true: Those synapses which are not used often are pruned away and eventually
disappear. We alone are responsible for creating strong synapses in our brains!
Therefore, if we perform new habits over and over again, we will improve our brain’s
synapses related to those GOOD habits while the OLD habit synapses will eventually
disappear. Are you impressed yet with the power you yield?

Now, I don’t want you to think that I’m here to upend your entire life by making huge
changes and forcing you to implement dozens of new habits all at once. During this
webinar I’ll give you some strategies and suggestions for making changes to your habits
during the next 21 days, but I don’t recommend that you make ALL the changes at once.
Take some time to reflect on what you’d like to change, ways in which you can make
changes that stick, and look forward to how these new habits will serve you in your life
and business.

STEP TWO: IDENTIFYING BAD HABITS THAT ARE KEEPING YOU STUCK
I’ll bet money that you can probably identify a few habits right off the bat that are
keeping you stuck in your life. However, before we dig into those habits, let’s explore
what your dream life looks like.

Almost everyday you’ll see Facebook memes or hear ideas from people about what they
would do if they won the lottery today. Some of the ideas might seem crazy; others
might seem very logical. But my question to you is: Why wait for the lottery to have a
vision for what your ideal life looks like? Why not visualize that vision every day and
make choices that help make that dream a reality?
Have you seen the other memes that talk about creating your perfect life so you never
want to take a vacation from it? Of course, nothing is ever perfect, but you get the idea.
So often we’re running like crazy trying to fit in work and family responsibilities that we
run ourselves ragged. We count down the days until vacation and then we never want
to come home. Can you relate to that scenario?

Let’s take a moment a do an exercise. Close your eyes for a moment, take a deep
breath, and envision what you would do on any given day in your ideal world. Go into
the mind space of money NOT being an issue. You have no financial responsibilities.
Think about the geographic location where you’re living and in what type of home.
What types of tasks fill your day? Who do you interact with? Most importantly, how do
you feel as you go through this exercise and seeing all these visions?

Life is not meant to be stressful and difficult. Stress comes from the decisions we make
and from some bad habits that cause us to get stuck. If you often feel like you just can’t
get out of your own way, it’s time to dive into your bad habits.

Identifying your bad habits won’t happen quickly and certainly won’t occur during the
course of this webinar. Just keep in mind that this is an important step in the process. If
you’re unsure of what’s causing the stress and/or pain, how can you begin to make
changes?

When you have some quiet time after this webinar, grab a journal and start reflecting
on your daily routines and habits. Jot down the good habits that keep your day flowing
smoothly as well as the bad habits that are costing you money and keeping you from
your best self. What's keeping you from your goals and your dreams? Sometimes seeing
a list of habits will help you prioritize which ones to focus on first instead of tackling the
entire list at once. That’s a sure way to overwhelm yourself and cause even more stress.

For example, what do you do when your eyes open in the morning? Are you checking
your emails and/or Facebook and then getting stuck there for two hours? Mark that
down in your bad habits column and start to think of other things that would be a better
way to ease into your day. Maybe instead of grabbing your phone you could exercise, do
some yoga, meditate, or simply write your to do list for the day.

Now, think about the rest of your day. What time to you actually sit down to work? Do
you get lost in a sea of emails or do you jump into client calls or product creation? Do
you have a VA who can handle the backend administrative tasks of your business or are
you a solopreneur who’s trying to do everything herself?

After this journaling exercise, if you still have trouble identifying bad habits throughout
your day, try time tracking for the next week. Install a time tracking app on your
computer or phone and track every single thing you do during a workday. Track the time
spent on emails, client calls, social media, and product creation. Don’t forget about the
time spent talking to your mother or BFF who called in the middle of your workday. Or
the time spent sending out invoices or reconciling your books every month. Again, you
won’t know where to focus your attention if you’re unaware of what is taking up time
during your day. Time tracking allows you to spot what is taking priority (or NOT taking
priority in your life) at the expense of the important things.

Now it’s time to draw the line between how our personal bad habits are affecting our
work habits and accomplishments. YOU are the common denominator between your
work and personal lives. If you’re not reaching your lofty goals at work, YOU are the only
one to blame. Let’s examine this connection:

1. Exercise – You’ll be hard pressed to find an expert anywhere who believes exercise is
bad for you. The overwhelming consensus is that exercise is good, and we should move
our bodies everyday for optimal health.

Example: Lack of exercise leads to being overweight which leads to other serious health
problems which ultimately can keep you away from work or worse. On the flip side,
daily exercise leads to better overall health and avoiding serious illnesses in the future
which ultimately leads to you accomplishing more in your business.

2. Procrastination – Examine the reasons why you procrastinate. Are you avoiding
something? Do you have a lack of interest in the task at hand? There’s always an
underlying reason why you don’t want to perform this task, either at work or at home.

Example: If you procrastinate at work, you run the chance of missing deadlines or being
unprepared for client calls, which ultimately can cause you to lose clients who no longer
have faith in your skills. However, if you combat your procrastination habits, you’ll find a
renewed interest in your work and you’ll finish before the deadline, which will boost
your self-esteem.

3. Poor eating habits – Whether you drink too much coffee or eat too much sugar, poor
eating habits usually lead to brain fog, difficulty making decisions, and energy crashes
throughout the day.

Example: If you eat a heavy lunch filled with carbohydrates (or skip lunch but snack
throughout the day on unhealthy snacks) you run the risk of slipping into a “carb coma”
that zaps your energy and focus. On the other hand, if you choose your foods and drinks
wisely, you’ll have a steady energy and blood sugar levels throughout the day, which
leads to more productivity instead of naps.

4. Lack of personal boundaries – Do you have set business hours? Or do you allow
yourself to chat with your friends throughout the day with no attention to how much
time they’re taking up?
Example: If you take time out of the day to chat instead of work, obviously that leads to
you having to “catch up” at the end of the day. Or it may encourage you to push back
your own product deadlines, all because you didn’t set boundaries with your friends.
Instead, treat yourself as a client and TELL your friends and family that evenings and
weekends are the times to catch up, not during the workday.

5. Social media addiction – If you discover that you’re spending more than one hour on
social media, you might just be addicted. Or you’re scrolling aimlessly through your
newsfeed, possibly because you’re procrastinating??

Example: If you spend too much time on social media, you’re taking away time from
your clients which will lead to them feeling neglected and possibly leaving your service.
However, if you set a timer and limit your time on social media, you’ll have plenty of
time to treat each client with your special touch, making them feel like all your attention
in on them, which will lead to them renewing their contracts.

6. Smoking, drinking, or another addictive behavior – These might be the

most obvious bad habits but they’re still worth discussing. How many smoke breaks do
you take during the business day? Track the number of times you leave the office along
with how long your breaks are. Do you drink during the day? Even a single lunchtime
drink can affect your energy level throughout the day. Other addictive behaviors – such
as drug use – might take you out of the office and will definitely alter your mind,
thereby impacting your productivity and your ability to complete your work.

Example: Eight 10-minute smoke breaks equal 80minutes of unused time in

your business day. While 80 minutes might not seem like a lot in the course
of an 8 hour day, if you get distracted on your smoke breaks with social
media or with calling a friend, then that unused time grows. Drinking or
drug use during the day alters your mind so even if your work tasks are
complete, are they done to the best of your ability? Most likely not. Do you
want to contact clients while inebriated or high? Try as you might to hide
your condition from them, you can’t control when something will happen to give you
away. Then you have the mess of clients wanting their money back and possibly
wrecking your reputation with poor reviews.

7. Being distracted on the phone too much during family time – If your phone is the
most important thing in the room after hours, it’s time to curb this habit. Your business
won’t fall apart because you didn’t answer an email or text after business hours. When
you’re distracted at night, you’re not paying attention to the people who should matter
the most to you: Your family.

Example: Your kids ask you to watch a movie with them after dinner one evening and
even though you sit down with them, you’re glued to your phone, catching up on emails
or other admin tasks for your business. The next day you feel guilty about wasting that
time and not being present with your kids, which can cause stress or loss of productivity
because of your bad mood. On the flip side, if you pay close attention to your kids and
the movie, you’ll lead by good example how to build meaningful relationships outside of
technology.

Bonus: Listen to the song ‘Cat’s in the Cradle’ by Harry Chapin. The father always thinks
there’s more time to spend with his child but feels neglected by his grown son, much
the same way his child must have felt when his dad had to work so much. Still a
powerful message!

I’ve given you some examples of bad habits and how personal habits can influence your
work productivity. Keep working on your list of bad habits so you have a starting point
for change.

STEP THREE: USING YOUR MINDSET TO BREAK BAD HABITS

Have you heard the term “limiting belief” before? A limiting belief is negative self-talk in
which we reinforce the false belief that we can’t do something – or learn something –
and we’re always destined to remain in the same place. As you can guess, limiting
beliefs are detrimental to our personal initiative and motivation in both our personal
and professional lives.

This type of mindset can keep you stuck in one place, never reaching those dreams of
your ideal day. If you’re listening to this webinar thinking, “I've got too many bad habits
to change now," or, "I'm too old to change," or “This is just who I am and I don’t
want/need to change,” then you’re living with limiting beliefs.

The good news is there’s hope for us all because we CAN break bad habits and the
opposite of limiting beliefs is a GROWTH mindset. This type of mindset allows us to
dream big and figure out how to make our dreams a reality. With this growth mindset
we allow ourselves to learn new ways of doing things in our business or at home that
make us excel with our clients and our families.

One of my clients recently shared that she never really thought much about personal
development or mindset because she was proud of who she was and loved her life. But
in just this past year she began to see how changing one’s mindset and investing in
personal development allows you to grow as a person and allows you to reach for those
dreams. She was saddled with limiting beliefs – most likely from childhood – thinking
that God made her the way she was supposed to be and who is she to mess with God’s
creation! Now, she’s slowly coming to the realization that there’s nothing wrong with
wanting more out of life. Now she’s realizing that her mindset led to her habits, which
defined her days, which lead into weeks, months, and years of her life.
If you can relate to my client, let me help you change those habits so you can achieve
those dreams that seem out of reach right now. Don’t slide down into the hole of “it’s
too late to change” because as long as you’re still breathing, there’s time to make
changes. No time like the present, right?

Making small changes to create a growth mindset is the first step in this process since
your mindset will influence your new habits. That probably sounds complicated, right?
Or you might be worried that this might take time out of your already busy day. Rest
assured, the simple act of reciting positive affirmations, I AM statements, or using the
word “yet” can work wonders in your brain!

1. Positive affirmations are just what they sound like: Positive sentences, usually very
short, that you recite daily (or multiple times a day) to remind yourself what you’re
capable of achieving. The beauty is you can create your own or use one of the many that
you can find online. [Link] is one of my favorite sources for affirmations.

[PRESENTER: [Link] ]

Some affirmation examples include:

 Nothing can dim the light that shines within.

 No matter how hard it is, I can do it.
 I believe in myself and my goals.
 I have the power to be happy.
 My income is constantly increasing.
Positive affirmations come in handy when that little devil finds its way to your shoulder
to whisper all the reasons why you can’t do something. Nipping that negative self-talk
quickly and combatting it with affirmations can do wonders in switching your whole
mood – and mindset – into a more positive zone.

2. I AM statements are positive declarations of who you are as a person. I AM

statements also help retrain the brain and your subconscious to accept positive beliefs
more freely. They are especially helpful when that negative self-talk creeps in. Some
examples include:

 I am in the right place at the right time doing the right thing.
 I am loved, just for being who I am, just for existing.
 I am brave.
 I am prosperous.
 I am worthy.

To write your own I AM statements, simply write the words I AM in your journal and fill
in the adjectives that either describe you now or the future you that you want to
become. Refer to this journal page often or save it as your computer wallpaper as a nice
morning reminder. You can also find hundreds of pre-made I AM artwork online if you’d
rather hang a piece of art in your office.

3. Using the word “yet” might seem like a strange strategy for changing up your
mindset but it’s an easy way to retrain your brain into thinking about your goals. Instead
of saying, “I don’t have money to hire a VA,” repeat that sentence as, “I don’t have
money to hire a VA…yet!” Adding that simple word trains your brain to A) make more
money and B) prioritize hiring a VA over other smaller business goals.

The word “yet” also keeps the door open – gives HOPE to the possibility – of the ability
to reach your goal. In this example, you’ve given yourself some “wiggle room” to earn
the money necessary to hire a VA. Even if you pay for the smallest monthly package
available, that’s the first step to prioritizing your money tasks over the administrative
tasks your VA can handle.

Learning how to be mindful – or living in the moment – is another tactic for busting
some bad habits. For instance, if you catch yourself scrolling social media, physically
stop and talk to yourself. Ask yourself if Facebook is really the best use of your time
when you have emails to send out or client calls to prep for. More likely than not, the
act of halting the bad behavior and redirecting your thoughts to a more positive activity
will spur you to take more positive action.

In your personal life, mindfulness can be as simple as asking, “Am I really hungry right
now?” when you want to ravage your snack pantry. Instead of allowing the mindless
emotional snacking to continue on autopilot, shifting your attention to that question will
often stop the desire to snack.

By no means am I suggesting that any of these tips are easy. Sure, reciting I AM
statements is easy but it’s another story to actually believe them. These tactics require
repetition and a willingness to keep an open mind about using them to change your
mindset. Assign each of these – or choose one to start – as your first mini habit that
you’ll repeat every day. Focus on the next 21 days and by then they will become as
habitual as brushing your teeth or combing your hair.

I also suggest that you journal about any changes in attitude or mindset that you notice
during these next 21 days. Early on in the process you might just note that you repeated
your affirmations. But I’m curious about how you’ll feel after the first 7, 10, or 15 days.
Consider this your personal case study!

STEP FOUR: ESTABLISHING MINI HABITS IN YOUR LIFE

So, we spent time identifying the purpose of habits, how to identify bad habits, and how
a positive mindset is your secret tool to breaking bad habits. But if you want to break
those bad habits forever, it’s wise to replace those bad habits with good habits.

This is the fun part because you get to be creative and really take control of this part of
your life. You’ll want to start new habits that are positive and that are easy to perform
every day so you’ll stick with it. My favorite way to form new habits is to embrace the
idea of “mini habits.”

James Clear is the author of Atomic Habits and he teaches about the idea of mini habits.
Instead of taking an all or nothing approach to new lifestyle changes, he suggests
implementing a new habit very slowly. For instance, instead of telling yourself you’ll do
100 pushups every day, James suggests starting with 5 pushups every day for the first
week, then increase the number every week going forward. If you’ve never done a
pushup in your life, you could even focus on 1-2 pushups to start, then go to 3-4 the
following week.
[PRESENTER: [Link]
ebook/dp/B07D23CFGR/

With this type of mini habit, you’re still challenging yourself (which helps develop your
growth mindset) but you’re not struggling to find hours at a time to start this routine.
And mini habits are meant to be completed in short amounts of time. You’re not
required to dedicate a full hour at the gym, for instance; instead, dedicate a few
minutes of your morning instead.

Consider your tiny habits as a way to create momentum. Using our push up example,
don’t focus on that big, scary number of pushups you WANT to do in the future; instead,
focus on doing just today’s pushups and as you get stronger, you’ll notice how “easy” it
is to increase those reps. That momentum will keep you going toward your bigger goal.

James Clear also writes about the idea of ‘habit stacking’ which is an instinctive way to
begin a new habit. Decide which new habit you want to begin, then pair it with a current
good habit that you want to keep. For instance, while you drink your coffee in the
morning (old habit), you will read 5 pages in a book (new habit). That book can be a
personal development book, Atomic Habits, your journal, the Bible, or any other genre.
It doesn’t matter so long as that new habit makes you happy.

Can you see how this habit stacking works? You’re already performing the old habit
(making coffee) but instead of reverting to your bad habit, you’re consciously choosing
to read a book instead (or whatever your chosen new habit is). While you drink your
coffee you could start your push up routine. Or journal. Or write your to-do list for the
day ahead.
Consider writing down the new habits you want to begin and how you’ll stack them with
an older habit. Journaling is a great way to track what you’re doing. Go one step further
by setting up a morning routine to help your day get started while also kickstarting your
new mini habits.

A morning routine is very personal and should reflect what YOU find useful to jumpstart
your day instead of simply following someone else's checklist. This is also a good way to
tie in the mini habit idea. Some common morning routine ideas that you’ll find online
include:

 Journaling
 Meditation
 Spiritual reading
 Personal development reading
 Exercise/yoga
 Writing (morning pages, affirmations, etc.)

Most people who thrive on morning routines make a point of waking up before the
family, so they can sit in the quiet of the home without distractions. Waking at an earlier
hour might seem discouraging at first but this, too, is a new habit that you can work into
your day (especially if you make a point of going to bed earlier in the evening!)

Earlier in the webinar I asked you to visualize your ideal day. Now that you know the
premise of using tiny habits, how can you create that ideal life with small changes every
day? What small daily changes would make your business grow and excite you again?
What tiny habits would help bring your vision for your life and business out of that
dream realm and into reality? Your answers will all be unique and individual, but I hope
you can begin to feel excitement brewing at this idea.

Remember, keeping a vision of your life and business foremost in your mind will help
you make the right decisions to help you grow as a person and to help your business
grow. If you don't know why you're working so hard in your business, you'll find it more
difficult to keep up the momentum, no matter how many mini habits you incorporate.
Same thing with your private life.

A vision board is one way to keep your ideal life front and center so you can draw on it
anytime you feel unmotivated or drained. The traditional way to create a vision board
includes cutting images from magazines and gluing them onto a piece of poster board
but you can also create a digital vision board where you copy/paste images from the
internet and arrange them in a digital file.

NOTE: If you want to showcase your digital vision board on your website or blog, be sure
to ONLY choose photos that are free to use in any medium. Otherwise, purchase stock
photos and use those instead. Copy/pasting photos from someone’s private site without
permission is a violation of copyright laws and could land you in trouble. Sites like
Unsplash and Pixabay offer free photos but it’s a good habit to always look at the license
requirements.

[PRESENTER: [Link] ]

[PRESENTER: [Link] ]

STEP FIVE: UNDERSTANDING HOW GOOD SLEEP PLAYS A PART IN

PRODUCTIVITY
Are you wondering what on earth sleep has to do with bad habits? Let me tell you about
a recent experience…

I’m a late-night television junkie. Turning off the tv before 11pm was just not an option
for me, no matter how early I needed to get up in the morning. I needed my tv fix, even
though I have a DVR that records my favorite shows!
One night I wasn’t feeling great; really felt run down and tired so good sense came over
me and I was in bed by 8pm. I figured I’d still watch television in bed (my own bad
habit!) but the next thing I knew it was 7am the next morning! Luckily I had hit the sleep
timer on my tv so it wasn’t playing all night but that was the first time I slept longer than
5 hours in months!

What happened next shocked me. I didn’t feel like lounging around (it was a weekend)
like normal. I got ready for the day without hitting social media first. Throughout the day
I washed AND FOLDED at least 5 loads of laundry, prepped dinner for that same night,
and sat down to get some content written for my website.

Seriously, this was the MOST productive I had been in at least a year! I didn’t have my
usual brain fog or difficulty focusing, even though I had that washer running non-stop.
The only thing I did differently was go to bed early the night before.

Even though this is anecdotal instead of scientific, it’s one example that shows how the
amount of sleep you get most definitely affects your productivity and ability to focus.
Lack of sleep will also affect your mood, which can make you snap at your work cohorts
and loved ones. You’ll also be more prone to grab sugary coffees or sodas for a caffeine
boost (or two) throughout the day instead of reaching for healthier options. Those
sugary drinks might also lead you to a blood sugar drop which will affect your focus and
productivity even more.

On the flip side, having a good night’s sleep can motivate you from the moment you
wake up. Instead of feeling drained, you’ll feel ready to conquer your day. You might
feel the raw energy coursing through your body so much that you won’t want to sit
down to veg out. You’ll actually WANT to be productive and work through your to-do list
instead of bemoaning the fact that you haven’t won the lottery and still have to work.

Experts say adults should get an average of 7-9 hours of sleep each night. I know…that
seemed like a crazy amount to me, too. But think of all the benefits! On top of just
feeling better physically, internally your entire body – including your brain – needs that
amount of sleep to heal itself and to help relieve stress. Remember when I mentioned
how the brain creates those neuron synapses? Only a healthy and well-rested brain can
do that successfully!

Getting more sleep is another way you can build in mini habits. Start off by getting ready
for bed before you sit down to read or watch television. Do you have an evening self-
care routine? Start that 10 minutes earlier than normal. Instead of watching hours of tv,
pick up a book and read a few pages instead.

Some other solutions to getting better sleep include going to bed 10 minutes earlier
each night, eventually working up to gaining an extra 1-2 hours. Turn off electronics an
hour before bedtime. Avoid charging phones in your bedroom because the dim blue
light can disturb sleep. Nightly self-care routines can also help relax your brain and
prepare your body for a deep sleep.

STEP SIX: USING REWARDS AS MOTIVATION

Using rewards to motivate yourself is a double-edged sword because they might work,
or you might find a way to abuse them. Rewards can also hide the core reason why
you’re avoiding doing a particular task, and if it’s business-related, you’d be wise to
figure out that core reason instead of just hiding it with a reward.

Basically, we take action or don't take action because there is a reward associated with
it OR it stops a pain that we are having, which is also a reward in itself. For instance, if
you are avoiding sending an email or writing your book to scroll on social media, you are
benefitting in two ways.

The first benefit is you are connecting with your social followers. Fantastic! But why is
this important at this exact moment? Why is this connection more important than
writing your book? Do you feel disconnected or lonely? Are there other ways you can
connect, maybe in the evening or after you’ve written a certain word count? Is this a
missing piece to your happiness? If so, what can you do in a healthy way to connect with
others? Perhaps join a class or plan a get together with family? Book a lunch or dinner
with close friend? These are great journaling prompts to explore the deeper reasons for
not writing your book.

The second benefit in this scenario is that you’re avoiding doing the hard thing. No
matter what that hard thing is, our brains are trying to keep us safe and in our comfort
zone. Do you know the idea of “fight or flight”? Our brains do not know the difference
between a tiger pouncing on us versus the fear of writing an email that might get
ridiculed by your subscribers. All the brain knows is FEAR and it wants to protect us by
allowing us to flee – or become distracted with something more pleasurable.

One way to combat this fear is to ask yourself, "Will I literally die if I write an email and
my audience doesn't like it?" Probably not. You can also flip this question around
completely by asking, “Who needs this information right now? Who is praying for the
information in this email?” When you pose these types of questions, your motivation
now becomes a moral responsibility to share this information with the world (or at least
your subscribers) because you never know what kind of impact this information might
have on someone’s life.

When we’re not searching for the root cause of a bad habit, we can also use rewards as
a positive reinforcement to motivate us. This tactic can be used for both large and small
projects, but the reward should be worth the effort.
For example, you might decide to use a week’s vacation as motivation for finishing your
book. Posting a photo of your dream vacation spot in your office acts very similarly to a
larger vision board. Also print a picture of who you’ll spend the vacation with. Look at it
when you want to switch over to social media and you'll remember the prize. This
reward actually solves two problems:

1. It gives the connection you crave with whomever you invite on vacation with
you, and
2. It dangles a motivator when you don’t want to continue.

When choosing how to reward yourself, pay close attention that you’re choosing
rewards that are meaningful. Just because your bestie loves going to a day spa doesn’t
mean that will be the best reward for you. Some people leave a spa more stressed than
when they went in because they’re not used to sitting still, so if that describes you,
don’t be afraid to choose something different.

I also suggest choosing rewards that are large enough to “match” the effort that goes
into writing a book (or whatever your chosen task is). Writing for hours a day definitely
earns you a vacation whereas you would most likely NOT be motivated to finish your
book for a new outfit or a mani/pedi. Save those smaller rewards for smaller tasks that
aren’t quite so intensive as writing a book.

Another reward pitfall to avoid is choosing rewards that sabotage your success. Do you
really want to reward a significant weight loss with dinner at a famous steakhouse? Or
purchasing a new electronic toy that will only cause more distractions during business
hours. Consider modifying those rewards instead, such as choosing a healthier, farm-to-
table restaurant or limiting your new electronics play time only during your lunch break.

One last point about rewards: Immediate rewards yield an even better productivity
result than those where you have to wait to redeem it. Enjoying your favorite chocolate
or ordering lunch from your favorite restaurant is more beneficial than having to wait to
go shopping or for a spa day appointment. Not that those cannot be equally rewarding
but you may find that you need to push yourself harder and more frequently than if the
reward is more immediate.

Remember that rewards can also help incentivize your employees or virtual team
members to meet deadlines or to simply produce the best work possible. “Just
because” rewards for team members also helps to build loyalty because you’re showing
them how much you appreciate them with this reward.

Take time to jot down some rewards in your journal. What will really motivate you to
keep moving and taking important action steps in your business? What about in your
personal life?
Now that you’re ready to examine your own habits and practice new mini habits during
the next 21 days, let me tell you about my special offer...

PRESENT YOUR OFFER: 10 minutes

Let your attendees know you share even more information in your upsell or signature
product, course, or program

o List its key benefits

o Tell them how it works (e.g., tiered program; coaching package with
follow- up methods included etc.)
o Tell them how to access it (e.g., link embedded on their screens; link
in webinar chat box; link at end of webinar, etc.)
o Give a coupon code or FAST ACTION

incentive Segue into…

And now it’s time to finally get to some of those great questions I’ve been seeing in the
chat box...

Q&A Time: 10 minutes

Conclusion:

I promised this would only take an hour of your time so it’s time to wrap up. If you still
have questions, check out…

[Tell them where to reach you: E.g., Facebook page, your free forum, landing page
link, etc.

Restate your offer, sales page link, Fast Action bonus or coupon.

Thank everyone for attending.