The following is an excerpt from the "You Are A Badass at Habits" on-line course. If you would like to enroll in the course, click here.


Welcome, oh awesome one - prepare to become an extremely Badass habit-maker!

This course is designed to help you understand how your beliefs, thoughts, words, emotions and actions form the habits you have now and the habits you desire to create. It will help you explore different habit-forming tools such as will power, focus, raising the stakes, belief, confidence, setting yourself up for success, etc. and gives you step by step guidance for applying them to the formation of your new habit.

This first lesson helps you get clear on which habit you'll work on and walks you through writing your Personal Manifesto and Mantra of Mightiness.

1. What new habit do you want to create? Please be as specific as possible.

2. Explain why you desire this new habit? Why are you no longer available to live without it?

3. Write (in the present tense) what a day in your life will be like once this habit is formed. Include how you feel emotionally and physically, how you spend your time, what thoughts you think, who you hang out with, who you inspire, what your attitude is, etc. Be as specific as possible and write for as long as possible.

4. Use the information in question #3 to create your Personal Manifesto (see sample below). Make sure the words you choose elicit feelings and have real meaning for you; otherwise they are just empty words. You need to fall in love with how it feels to have this habit, so make it juicy.

Sample Manifesto (please fill in the blanks with your own words):

I'm so grateful I _______________________ (example: work-out everyday, speak kindly about people, eat only vegetables, don't smoke). It makes me feel _________________________ (example: happy, alive, free, proud) and improves my life because I now __________________________ (example: sleep better, feel more in control, love wearing my clothes). I love myself, I love my life, I am a Badass _________________________ (example: vegetarian, with pink healthy lungs, who rules the gym).

5. Please write your Mantra of Mightiness. Pick your most tired old belief or excuse (the one that elicits the most emotion or that you use most often) and rewrite it.

For example, let's say you're forming a new habit of being on time and your tired old excuse is that you get distracted too easily and always wind up being late. You could flip that around to create the Mantra of Mightiness: "I am in control of my focus and my life, I choose to be on time; in fact, I choose to be 5 minutes early."

Or if you're forming the habit of no longer smoking, and your favorite excuse is that you're emotionally addicted and every time something goes wrong you reach for a cigarette, your Mantra of Mightiness could be: "I am strong, healthy and surrounded by people who love and support me. I am safe. I am free."