August 31, 2025 • 20 mins
Unlock your full potential with 21 Days to Break Free: Transform Your Habits, a powerful step-by-step program designed to help you break old patterns and build new, empowering routines. Based on the science of habit formation, this 21-day journey guides you through identifying triggers, adopting positive alternatives, and reinforcing behaviors that stick. Created by Dr. Shu Chen Hou, founder of Kokoshungsan Ltd., a digital learning platform dedicated to personal empowerment and global impact, this guide goes beyond theory. It equips you with actionable strategies to shift your mindset, strengthen your discipline, and create habits that support long-term growth and success. Whether you want to boost productivity, improve health, or cultivate self-confidence, this program will help you break free from limitations and transform your life in just 21 days.
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#21DaysToBreakFree, #HabitTransformation, #BreakBadHabits, #PositiveMindset, #SelfImprovement, #LastingChange, #PersonalGrowth, #DailyHabits, #SuccessMindset, #DrShuChenHou, #Kokoshungsan
👉21 Days to Transform: Break Bad Habits, Build a Better You
https://amzn.eu/d/3FIQoqa
👉 Apple Ebooks: https://books.apple.com/gb/author/shu-chen-hou/id1643138532
👉Google Play Ebooks: https://play.google.com/store/books/author?id=Shu+Chen+Hou
💗KOKOSHUNGSAN® – Eco-Friendly Learning for an Empowered Future ►https://kokoshungsan.net
💗 Earn with Kokoshungsan Ltd ► https://kokoshungsanltd.gumroad.com/affiliates
💗KOKOSHUNGSAN® Music:
https://music.youtube.com/channel/UCzW_kPEaU9TtFJdPQtF43ig
https://music.youtube.com/channel/UCEtPd_qlZdRR8hrCyWQhzYQ
Become a supporter of this podcast: https://www.spreaker.com/podcast/living-well-living-rich-shuang-yu-jian-kang-cai-fu-xue-yuan--5644223/support.
Copyright (с) 2012 KOKOSHUNGSAN®;
Kokoshungsan Ltd. , Registered in
England and Wales, UK. No. 08105394 ;
128 City Road, London, EC1V 2NX, UK.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
In a world of shadows, loom and hot sca with pains,
deep and souls.
Speaker 2 (00:10):
A dreamy.
Speaker 1 (00:14):
There's a menity, soft hop, whispered promise. Wead cold and
nevy corn, A wet darkness lakes in it hot Lovenans.
There's a yearning.
Speaker 3 (00:34):
Have you ever stopped to think about those tiny little
things you do every day, like grabbing that coffee first thing,
or how you automatically scroll your phone?
Speaker 4 (00:44):
Yeah, those lower routines.
Speaker 3 (00:45):
Exactly, and how they're not just random actions but they
actually build up kind of secretly shaping our whole lives.
It's pretty wild when you think about it.
Speaker 4 (00:54):
They really are the silent architects, aren't They often working
behind the scenes until we you know, consciously to side. Okay,
hang on, I want to.
Speaker 3 (01:01):
Change this absolutely, and that's exactly what we're diving into today.
We're digging deep into intentional change using doctor Shu Chin
house fantastic book twenty one Days to Break Free, Transform
your Habits for a better You as our guide.
Speaker 4 (01:15):
Mm hmm. It's out with strategies totally.
Speaker 3 (01:18):
We're not just giving you a summary. We're pulling out
the core strategies and the science behind how you actually
break free.
Speaker 4 (01:25):
And we'll be looking directly at doctor House insights, but
also connecting it to the bigger picture of platforms like
Cocushion Son Ltd, which are all about making this kind
of powerful knowledge accessible to everyone.
Speaker 3 (01:36):
Right, So, our mission for you today we want to
unpack how habits really form in your brain, get into
the mindset you need for real lasting change, walk through
the practical steps of a twenty one.
Speaker 4 (01:47):
Day challenge, and crucially, how to keep that momentum going
long after the twenty one days are up.
Speaker 3 (01:52):
Yeah, it's more than just tweaking one habit, It's about
unlocking a whole new way of operating. So let's get started. Okay,
the first things first, let's lay the groundwork. How do
habits even start? Doctor Howe talks about the habit loop,
simple concept, but really powerful.
Speaker 4 (02:09):
It really is. It breaks down into three parts. First,
there's the queue that's the trigger, could be anything, seeing something,
feeling in emotion, time of day, even a place.
Speaker 3 (02:18):
Like walking into the kitchen might trigger snacking exactly.
Speaker 4 (02:21):
Then comes the routine that's the behavior you itself, the
snacking in your example. And finally, the reward. This is
the payoff the feeling you get relief, pleasure, distraction, whatever
it is. It tells your brain, Hey, that work, let's
remember this.
Speaker 3 (02:34):
Ah. So the reward is what locks it in. Makes sense.
And sometimes these loops feel so automatic, like they're completely hardwired.
Speaker 4 (02:40):
They can feel that way for sure.
Speaker 3 (02:42):
But the book brings up neuroplasticity, which sounds hopeful.
Speaker 4 (02:47):
Oh, it's incredibly hopeful. Neuroplasticity basically means your brain isn't
set in stone. Yes, repeating an action digs a pathway
makes it feel automatic, but your brain can adapt, it
can learn, It can literally rewire.
Speaker 3 (03:00):
Itself because you're not stuck, not at all.
Speaker 4 (03:03):
With focused effort, like following a plan like the one
in twenty one Days to break Free, you can consciously
carve out new pathways. Think of it like tending a garden.
You can weed out the old stuff and plant new seeds.
Speaker 3 (03:15):
I like that analogy. You're cultivating new routes. And the
book makes it clear it's not just about grit or willpower.
Speaker 4 (03:21):
Right.
Speaker 3 (03:22):
Mindset is huge.
Speaker 4 (03:23):
Absolutely crucial. Willpower is exhaustible. What you need is a
growth mindset, believing you can develop your abilities, seeing setbacks
not as failures but as okay, what did I learn here?
Speaker 3 (03:34):
Instead of I failed? It's this attempt didn't work, Let's
try differently precisely.
Speaker 4 (03:38):
That resilience keeps you going. It's understanding the process, not
just forcing the outcome.
Speaker 3 (03:43):
So for you listening, understanding this loop and knowing your
brain can change, how does that actually empower you? What's
the takeaway?
Speaker 4 (03:52):
It shifts you from feeling controlled by your habits to
being the one in control of them. Knowing the Q
routine reward lets you diagnose the problem. Knowing about neuroplasticity
gives you the confidence that change is possible. It makes
it practical.
Speaker 3 (04:05):
Yeah, it moves it from wishful thinking to an actual
project you can undertake. And doctor Hoe calls habits invisible threads.
I like that, weaving through everything.
Speaker 4 (04:15):
They really do. They shape our routines, our choices, even
who we see ourselves as. And the compounding effect is massive.
Speaker 3 (04:21):
Small positive step satting.
Speaker 4 (04:23):
Up or small negative ones, a tiny bit off course
each day can lead you way off track over time.
Same goes for positive habits. Small consistent efforts yield huge results.
It's about becoming aware of that power.
Speaker 3 (04:35):
Okay, So awareness is key before starting any challenge you
need to know what habits you're actually dealing with. Doctor
Herr recommends some honest self reflection.
Speaker 4 (04:44):
First, Yes, this is step one. She suggests journaling for
maybe a week, just observe what are you doing when?
What triggers it? No judgment, just ditty gathering, like.
Speaker 3 (04:55):
Being a detective in your own life.
Speaker 4 (04:57):
Kind of you might not as patterns. Maybe boredom always
leads to scrolling, or stress leads to that sugary snack.
Putting them into categories like health, work, relationships can make
it feel manageable. As doctor Howe puts it, the path
to greatness is paved with small, consistent habits practiced daily.
Speaker 3 (05:15):
So true and once you've identified the what, the book
really hammers home the importance of the why defining your motivation.
Speaker 4 (05:22):
This is your anchor, your fuel. Why do you really
want to change this habit? It's usually not just superficial,
dig deeper journal about it. Is it for more energy,
better relationships, feeling.
Speaker 3 (05:31):
Capable, getting to the core value exactly?
Speaker 4 (05:34):
That deep why is what you'll lean on when things
get difficult. It provides the emotional drive.
Speaker 3 (05:39):
And building on that why. There's the idea of creating
a clear vision for your future self, not just hoping
but really picturing it.
Speaker 4 (05:46):
Yeah, vividly imagining it. What does life look like and
feel like without that limiting habit? What are you achieving?
How proud do you feel? Some people love vision boards
for this images quotes, It makes the goal tangible, takes
it front and right, and Doctor Howe reminds us when
you change your habits, you unlock your potential to achieve anything,
(06:07):
but also be flexible. Your vision might evolve as you grow.
Speaker 3 (06:12):
Okay, so we've got the science, the mindset, the why,
the vision. Now the actual twenty one day journey, Doctor
how is realistic. It won't always be easy, especially at first.
Speaker 4 (06:21):
Definitely not expect discomfort. Your brain is literally fighting to
stick with the old easy path. But view that discomfort
as a sign of progress. It means rewiring is happening.
The twenty one day plan provides structure, but it's not meant.
Speaker 3 (06:35):
To be rigid, and it includes exercises to help you
along the way, not just telling you what to do right.
Speaker 4 (06:41):
These are tools for self discovery. You'll reflect on your habits,
analyze triggers, brainstorm replacements. It's an active process teaching you
skills you can use long after the twenty one.
Speaker 3 (06:50):
Days preparation seems key. It's not just deciding I'll start tomorrow.
It's about setting up your environment.
Speaker 4 (06:56):
Too huge factor. A cluttered desk or pantry full of
temptations makes it harder tidy up your space, but also
your social environment. Connect with supportive people, minimize contact with
those who might undermine your.
Speaker 3 (07:09):
Efforts, and maybe find resources.
Speaker 4 (07:11):
Yes, the book mentions things like insightful books, inspiring podcasts,
engaging workshops, or even a dedicated mentor. Surround yourself with positive.
Speaker 3 (07:19):
Inputs makes sense. Create a bubble of support. Then comes
the plane itself getting specific crucial.
Speaker 4 (07:25):
What exactly are you changing? What's the replacement behavior? Break
big goals down exercise more is vague. Walk for twenty
minutes on Tuesdays and Thursdays after work is specific, measurable, achievable.
Speaker 3 (07:36):
Smart goals basically.
Speaker 4 (07:37):
Exactly realistic, time bound and remember self compassion, progress not perfection.
Doctor how says Breaking Free begins with a single decision
to transform your habits for the life you deserve.
Speaker 3 (07:49):
Love that, but how do you stay motivated? How do
you track? If it's actually working?
Speaker 4 (07:53):
Tracking is vital. It keeps you honest, and shows you progress,
which is super motivating. Could be a habit app on
your phone, lots of great ones with reminders and charts.
Speaker 3 (08:02):
Or low tech works too.
Speaker 4 (08:04):
Totally a simple notebook, a bullet journal, whatever feels right
for you. The key is doing it consistently.
Speaker 3 (08:10):
Find your system and it's not just ticking boxes right.
Reflection is built in.
Speaker 4 (08:14):
Yes, the book stresses setting aside time maybe weekly, to
review what worked, what was hard, why, what adjustments are needed.
That reflection piece is where a lot of the learning.
Speaker 3 (08:26):
Happens, and some people find sharing the journey helps.
Speaker 4 (08:29):
Oh, definitely, Accountability buddies, online groups, even just telling a
supportive friend. Sharing your wins and struggles builds connection and
keeps you motivated. Knowing someone else is cheering you on
or even going through it too, can make a huge difference.
Speaker 3 (08:43):
Okay, let's get into the weeks themselves. Week one Awareness
and acknowledgment sounds like facing the music.
Speaker 4 (08:50):
It is a bit, but gently It's about mindful observation.
Use that journal, note your actions, thoughts, feelings around the habit.
No beating your yourself up, just curiosity. Ask what need
is this meeting or how does this fit my day?
Speaker 3 (09:05):
You might be surprised and paying attention to those environmental
triggers we mentioned big time, you'll.
Speaker 4 (09:10):
Start seeing clearly how your surroundings queue certain behaviors. Foam
by the bed equals late scrolling, stressful email equals reaching
for chocolate. Identifying these is the first step to changing
your response. Remember doctor Howe's quote in twenty one days,
you can rewrite your story. Choose habits that reflect the
person you want to become.
Speaker 3 (09:29):
Got it so, after observing in week one, Week two
is about action replacement strategies, he said. It's not just
about stopping right.
Speaker 4 (09:37):
It's about filling the void constructively. If you just white
knuckle it and stop doing something, you often feel deprived
and the old habit rushes back in or a new,
unhelpful one takes its place.
Speaker 3 (09:47):
So you need a positive alternative.
Speaker 4 (09:49):
Ready exactly identify the trigger, then consciously choose your new routine.
Stressed instead of eating, maybe go for a walk, listen
to music, do dereading board instead of scrolling. Maybe pick
up a book, call a friend, work on a hobby.
Speaker 3 (10:04):
Actively building new pathway, Yes.
Speaker 4 (10:06):
Build those new routines. Be consistent, set specific times if possible,
keep your mindset positive reread your why. Look at your
vision board, as doctor Howe puts it. Your habits shape
your identity. Choose wisely, and they will create a life
you love.
Speaker 3 (10:22):
In Week three, reinforcement and growth. This is about making
the new habits.
Speaker 4 (10:26):
Stick, yes, and celebrating your progress. Positive reinforcement is powerful
when you follow through on your new habit, acknowledge it,
pat yourself on the back mentally or.
Speaker 3 (10:35):
Literally that giving yourself a gold star.
Speaker 4 (10:37):
Kind of it releases dopamine your brain's reward chemical. It says, ooh,
that felt good, Let's do that again. Journal your wins,
even tiny ones, share them, create little reward rituals or
relaxing bath after sticking to your workout plan.
Speaker 3 (10:50):
Perhaps nice. And this isn't the endpoint, is it. It's
about ongoing growth.
Speaker 4 (10:54):
Definitely not the finish line. It's about establishing momentum for
continuous improvement. Facts will happen. The key is to see
them as learning opportunities, not failures. Reflect adjust, persist. Patience
is key. Remember doctor Howe's insight. The secret to your
future lies in the habits you practice today.
Speaker 3 (11:14):
But let's be real. Obstacles pop up. What are some
common traps people.
Speaker 4 (11:18):
Fall into Oh Blenny. Unrealistic expectations is a big one.
Expecting perfection immediately. Then there's the lure of instant gratification.
We want results now, but habit change takes time. Negative
people around you can be a drag and complacency. You
do well for a bit, then relax and slide back.
The book notes, change your habits and you'll change your story.
Very true.
Speaker 3 (11:38):
So if you hit one of those snags, how do
you recover? Because it feels like everyone does at some point,
it's almost guaranteed.
Speaker 4 (11:44):
First, don't panic or beat yourself up. Self compassion is vital.
Go back to your plan where your goals too bad?
Readjust reconnect with your why, lean on your support system,
talk to your accountability partner. Practice mindfulness to notice when
you're slipping, see it as data, learn from it, and
get back on track. It's a detour, not a dead end.
Speaker 3 (12:04):
And that support system really matters here immensely.
Speaker 4 (12:07):
Don't try to muscle through alone. Share your goals, share
your struggles. Being vulnerable helps build stronger connections and resilience.
Accountability partners offer that gentle nudge. Online communities can provide
amazing encouragement. Use the tools available.
Speaker 3 (12:23):
Okay, So let's say you've navigated the twenty one days,
You've put replacements in place, you've reinforced them. How do
you make sure this isn't just a temporary fix? How
do you make it truly long term?
Speaker 4 (12:34):
That's the ultimate goal, isn't it embedding the change? Remember
starting small. Keep that principle consistency over intensity. Five minutes
of meditation daily is way more powerful long term than
one hour long session. You never repeat.
Speaker 3 (12:47):
Build the consistency muscle first, exactly.
Speaker 4 (12:49):
And keep understanding your triggers and rewards even for the
good habits. What cues your morning workout? What's the reward
that keeps you doing it? Maybe it's the energy boost.
Maybe it's the sense of accomplishment. Reinforce that consciously.
Speaker 3 (13:01):
Actively rewarding the positive.
Speaker 4 (13:03):
Yes, couple the habit with something enjoyable. Listen to your
favorite podcast while walking, enjoy a healthy smoothie after the gym.
As doctor House says, success is not about willpower. It's
about building habits that lead.
Speaker 3 (13:16):
You there, and keep reflecting even after the initial push.
Speaker 4 (13:20):
Absolutely, regular reflection keeps you aware our triggers changing, are
your needs evolving? Is the habit still serving you. It
fosters accountability and allows for ongoing adjustments.
Speaker 3 (13:31):
So it's proactive plan for future bumps in the road.
Speaker 4 (13:33):
Definitely take ahead. Holiday is coming up, a stressful project
at work? How might those derail you? Brainstorm strategies now,
develop coping mechanisms. Revisit your plan regularly. Is it still relevant?
And keep that vision of your future self bright. Doctor
schue Chen Howse reminds us good habits are the foundation
of a meaningful and successful life.
Speaker 3 (13:55):
Wow. What a comprehensive journey we've mapped out. Digging into
doctor schue Chen Howe's twenty one Days to Break Free,
We've covered the science, the mindset, the practical steps. It
really feels like a complete toolkit.
Speaker 4 (14:07):
It really does. It underscores the change is possible, that
you can consciously design your habits and therefore design your life.
It's incredibly empowering.
Speaker 3 (14:16):
And the impact isn't just personal is it? When you change,
it affects those around you.
Speaker 4 (14:20):
That ripple effect is so important. Your positive changes can
inspire family, friends, colleagues. You become a source of motivation,
contributing to a more supportive environment for everyone.
Speaker 3 (14:29):
It creates this upward spiral exactly. So as you our
listener move forward from this conversation, here's something to think about.
What one small consistent habit could you commit to starting
or nurturing right now, knowing it's quietly shaping your future.
What might that be and what ripple effect could it have?
Speaker 4 (14:48):
And if you're looking for that structured guidance, Doctor chu
chen House twenty one Days to Break Free is obviously
a fantastic resource. Plus for a wider range of tools
supporting personal growth, professional development, and even financial independence, definitely
check out cocushon son dot net.
Speaker 3 (15:04):
Yeah, it's a platform really aligned with doctor Howe's mission
of making education and empowerment accessible.
Speaker 4 (15:10):
Absolutely, it's all about providing resources to help people unlock
their potential. So cocushon son dot net is a great
place to explore further.
Speaker 1 (15:18):
In a world of shadows, home and hots goal with pains,
deep souls, a dreary, there's a manity, soft hope, whispered promise,
(15:39):
wade cold, and every corner where dotness leans any hard loovement,
there's a yearning the sandy them all.
Speaker 2 (15:55):
Can July bee free.
Speaker 1 (15:58):
So let's men and their broak can levan first together
the week, can heal with hands and trying, moris above, spread.
Speaker 5 (16:13):
Come fast, spendy, settler, the d go laugh in the
testing that in the sign of prayers, reach.
Speaker 1 (16:28):
Disguise this sunny.
Speaker 6 (16:32):
There's a soupy, harmonious calm, beiny hearts, breaking down walls
with every sunrise.
Speaker 1 (16:46):
With every darn chance to man, chances.
Speaker 7 (16:50):
Fun work, cap diddle, walk with shots, loom and hats grow.
Speaker 1 (16:56):
We we wear paints, deep souls.
Speaker 8 (16:59):
The tree.
Speaker 7 (17:01):
There's a many a song hop whispered promise away to
come and the recorder where treness rangs and every heart
be love makes There's.
Speaker 3 (17:14):
A yearney, a silent.
Speaker 2 (17:18):
Fall waver truly be free.
Speaker 3 (17:26):
So it's drop that.
Speaker 9 (17:31):
Ron, can the weed heel the world panted one rise
above bad, compassionate, decent love.
Speaker 10 (17:49):
In me had gool that the strained eyes, the silent
prayers and reaps disguise. There's a symphony a far money's
called dining hall, breaking.
Speaker 8 (18:02):
Down bost with every sun rise.
Speaker 9 (18:05):
With every day a chance to men chest to spat
the world of kindness or.
Speaker 10 (18:12):
Of grace, for where every soul finds.
Speaker 8 (18:15):
File class stood free, storm through refron, We'll start.
Speaker 2 (18:24):
To can man with coverage in our hearts, still in
the world.
Speaker 10 (18:36):
For the blood of future come with day.
Speaker 8 (18:43):
So let's stadcase the love one.
Speaker 9 (18:48):
Firm can the week can heal the world? Hands fine
as a boat, spread of cash.
Speaker 2 (19:02):
Dandies child, So many unions never farm with.
Speaker 8 (19:14):
Every end of kinds of laughter.
Speaker 2 (19:23):
In the acle, laughter.
Speaker 11 (19:27):
In the tear stained dies, in the sound praises the sky.
Speaker 1 (19:33):
There's a symphony, a harmonious.
Speaker 11 (19:38):
Scorn in nining hearts, breaking down, walks with every sun
rose never dies, shine, chance to men, chance fall, world
of kindness.
Speaker 12 (20:00):
We're so fine, saab charging of It's the bay the
way for a better future.
Speaker 8 (20:19):
Love sky can can love its ries.
Speaker 11 (20:33):
A bospread compassion, spread pieces
In a world of shadows, loom and hot sca with pains,
deep and souls.
Speaker 2 (00:10):
A dreamy.
Speaker 1 (00:14):
There's a menity, soft hop, whispered promise. Wead cold and
nevy corn, A wet darkness lakes in it hot Lovenans.
There's a yearning.
Speaker 3 (00:34):
Have you ever stopped to think about those tiny little
things you do every day, like grabbing that coffee first thing,
or how you automatically scroll your phone?
Speaker 4 (00:44):
Yeah, those lower routines.
Speaker 3 (00:45):
Exactly, and how they're not just random actions but they
actually build up kind of secretly shaping our whole lives.
It's pretty wild when you think about it.
Speaker 4 (00:54):
They really are the silent architects, aren't They often working
behind the scenes until we you know, consciously to side. Okay,
hang on, I want to.
Speaker 3 (01:01):
Change this absolutely, and that's exactly what we're diving into today.
We're digging deep into intentional change using doctor Shu Chin
house fantastic book twenty one Days to Break Free, Transform
your Habits for a better You as our guide.
Speaker 4 (01:15):
Mm hmm. It's out with strategies totally.
Speaker 3 (01:18):
We're not just giving you a summary. We're pulling out
the core strategies and the science behind how you actually
break free.
Speaker 4 (01:25):
And we'll be looking directly at doctor House insights, but
also connecting it to the bigger picture of platforms like
Cocushion Son Ltd, which are all about making this kind
of powerful knowledge accessible to everyone.
Speaker 3 (01:36):
Right, So, our mission for you today we want to
unpack how habits really form in your brain, get into
the mindset you need for real lasting change, walk through
the practical steps of a twenty one.
Speaker 4 (01:47):
Day challenge, and crucially, how to keep that momentum going
long after the twenty one days are up.
Speaker 3 (01:52):
Yeah, it's more than just tweaking one habit, It's about
unlocking a whole new way of operating. So let's get started. Okay,
the first things first, let's lay the groundwork. How do
habits even start? Doctor Howe talks about the habit loop,
simple concept, but really powerful.
Speaker 4 (02:09):
It really is. It breaks down into three parts. First,
there's the queue that's the trigger, could be anything, seeing something,
feeling in emotion, time of day, even a place.
Speaker 3 (02:18):
Like walking into the kitchen might trigger snacking exactly.
Speaker 4 (02:21):
Then comes the routine that's the behavior you itself, the
snacking in your example. And finally, the reward. This is
the payoff the feeling you get relief, pleasure, distraction, whatever
it is. It tells your brain, Hey, that work, let's
remember this.
Speaker 3 (02:34):
Ah. So the reward is what locks it in. Makes sense.
And sometimes these loops feel so automatic, like they're completely hardwired.
Speaker 4 (02:40):
They can feel that way for sure.
Speaker 3 (02:42):
But the book brings up neuroplasticity, which sounds hopeful.
Speaker 4 (02:47):
Oh, it's incredibly hopeful. Neuroplasticity basically means your brain isn't
set in stone. Yes, repeating an action digs a pathway
makes it feel automatic, but your brain can adapt, it
can learn, It can literally rewire.
Speaker 3 (03:00):
Itself because you're not stuck, not at all.
Speaker 4 (03:03):
With focused effort, like following a plan like the one
in twenty one Days to break Free, you can consciously
carve out new pathways. Think of it like tending a garden.
You can weed out the old stuff and plant new seeds.
Speaker 3 (03:15):
I like that analogy. You're cultivating new routes. And the
book makes it clear it's not just about grit or willpower.
Speaker 4 (03:21):
Right.
Speaker 3 (03:22):
Mindset is huge.
Speaker 4 (03:23):
Absolutely crucial. Willpower is exhaustible. What you need is a
growth mindset, believing you can develop your abilities, seeing setbacks
not as failures but as okay, what did I learn here?
Speaker 3 (03:34):
Instead of I failed? It's this attempt didn't work, Let's
try differently precisely.
Speaker 4 (03:38):
That resilience keeps you going. It's understanding the process, not
just forcing the outcome.
Speaker 3 (03:43):
So for you listening, understanding this loop and knowing your
brain can change, how does that actually empower you? What's
the takeaway?
Speaker 4 (03:52):
It shifts you from feeling controlled by your habits to
being the one in control of them. Knowing the Q
routine reward lets you diagnose the problem. Knowing about neuroplasticity
gives you the confidence that change is possible. It makes
it practical.
Speaker 3 (04:05):
Yeah, it moves it from wishful thinking to an actual
project you can undertake. And doctor Hoe calls habits invisible threads.
I like that, weaving through everything.
Speaker 4 (04:15):
They really do. They shape our routines, our choices, even
who we see ourselves as. And the compounding effect is massive.
Speaker 3 (04:21):
Small positive step satting.
Speaker 4 (04:23):
Up or small negative ones, a tiny bit off course
each day can lead you way off track over time.
Same goes for positive habits. Small consistent efforts yield huge results.
It's about becoming aware of that power.
Speaker 3 (04:35):
Okay, So awareness is key before starting any challenge you
need to know what habits you're actually dealing with. Doctor
Herr recommends some honest self reflection.
Speaker 4 (04:44):
First, Yes, this is step one. She suggests journaling for
maybe a week, just observe what are you doing when?
What triggers it? No judgment, just ditty gathering, like.
Speaker 3 (04:55):
Being a detective in your own life.
Speaker 4 (04:57):
Kind of you might not as patterns. Maybe boredom always
leads to scrolling, or stress leads to that sugary snack.
Putting them into categories like health, work, relationships can make
it feel manageable. As doctor Howe puts it, the path
to greatness is paved with small, consistent habits practiced daily.
Speaker 3 (05:15):
So true and once you've identified the what, the book
really hammers home the importance of the why defining your motivation.
Speaker 4 (05:22):
This is your anchor, your fuel. Why do you really
want to change this habit? It's usually not just superficial,
dig deeper journal about it. Is it for more energy,
better relationships, feeling.
Speaker 3 (05:31):
Capable, getting to the core value exactly?
Speaker 4 (05:34):
That deep why is what you'll lean on when things
get difficult. It provides the emotional drive.
Speaker 3 (05:39):
And building on that why. There's the idea of creating
a clear vision for your future self, not just hoping
but really picturing it.
Speaker 4 (05:46):
Yeah, vividly imagining it. What does life look like and
feel like without that limiting habit? What are you achieving?
How proud do you feel? Some people love vision boards
for this images quotes, It makes the goal tangible, takes
it front and right, and Doctor Howe reminds us when
you change your habits, you unlock your potential to achieve anything,
(06:07):
but also be flexible. Your vision might evolve as you grow.
Speaker 3 (06:12):
Okay, so we've got the science, the mindset, the why,
the vision. Now the actual twenty one day journey, Doctor
how is realistic. It won't always be easy, especially at first.
Speaker 4 (06:21):
Definitely not expect discomfort. Your brain is literally fighting to
stick with the old easy path. But view that discomfort
as a sign of progress. It means rewiring is happening.
The twenty one day plan provides structure, but it's not meant.
Speaker 3 (06:35):
To be rigid, and it includes exercises to help you
along the way, not just telling you what to do right.
Speaker 4 (06:41):
These are tools for self discovery. You'll reflect on your habits,
analyze triggers, brainstorm replacements. It's an active process teaching you
skills you can use long after the twenty one.
Speaker 3 (06:50):
Days preparation seems key. It's not just deciding I'll start tomorrow.
It's about setting up your environment.
Speaker 4 (06:56):
Too huge factor. A cluttered desk or pantry full of
temptations makes it harder tidy up your space, but also
your social environment. Connect with supportive people, minimize contact with
those who might undermine your.
Speaker 3 (07:09):
Efforts, and maybe find resources.
Speaker 4 (07:11):
Yes, the book mentions things like insightful books, inspiring podcasts,
engaging workshops, or even a dedicated mentor. Surround yourself with positive.
Speaker 3 (07:19):
Inputs makes sense. Create a bubble of support. Then comes
the plane itself getting specific crucial.
Speaker 4 (07:25):
What exactly are you changing? What's the replacement behavior? Break
big goals down exercise more is vague. Walk for twenty
minutes on Tuesdays and Thursdays after work is specific, measurable, achievable.
Speaker 3 (07:36):
Smart goals basically.
Speaker 4 (07:37):
Exactly realistic, time bound and remember self compassion, progress not perfection.
Doctor how says Breaking Free begins with a single decision
to transform your habits for the life you deserve.
Speaker 3 (07:49):
Love that, but how do you stay motivated? How do
you track? If it's actually working?
Speaker 4 (07:53):
Tracking is vital. It keeps you honest, and shows you progress,
which is super motivating. Could be a habit app on
your phone, lots of great ones with reminders and charts.
Speaker 3 (08:02):
Or low tech works too.
Speaker 4 (08:04):
Totally a simple notebook, a bullet journal, whatever feels right
for you. The key is doing it consistently.
Speaker 3 (08:10):
Find your system and it's not just ticking boxes right.
Reflection is built in.
Speaker 4 (08:14):
Yes, the book stresses setting aside time maybe weekly, to
review what worked, what was hard, why, what adjustments are needed.
That reflection piece is where a lot of the learning.
Speaker 3 (08:26):
Happens, and some people find sharing the journey helps.
Speaker 4 (08:29):
Oh, definitely, Accountability buddies, online groups, even just telling a
supportive friend. Sharing your wins and struggles builds connection and
keeps you motivated. Knowing someone else is cheering you on
or even going through it too, can make a huge difference.
Speaker 3 (08:43):
Okay, let's get into the weeks themselves. Week one Awareness
and acknowledgment sounds like facing the music.
Speaker 4 (08:50):
It is a bit, but gently It's about mindful observation.
Use that journal, note your actions, thoughts, feelings around the habit.
No beating your yourself up, just curiosity. Ask what need
is this meeting or how does this fit my day?
Speaker 3 (09:05):
You might be surprised and paying attention to those environmental
triggers we mentioned big time, you'll.
Speaker 4 (09:10):
Start seeing clearly how your surroundings queue certain behaviors. Foam
by the bed equals late scrolling, stressful email equals reaching
for chocolate. Identifying these is the first step to changing
your response. Remember doctor Howe's quote in twenty one days,
you can rewrite your story. Choose habits that reflect the
person you want to become.
Speaker 3 (09:29):
Got it so, after observing in week one, Week two
is about action replacement strategies, he said. It's not just
about stopping right.
Speaker 4 (09:37):
It's about filling the void constructively. If you just white
knuckle it and stop doing something, you often feel deprived
and the old habit rushes back in or a new,
unhelpful one takes its place.
Speaker 3 (09:47):
So you need a positive alternative.
Speaker 4 (09:49):
Ready exactly identify the trigger, then consciously choose your new routine.
Stressed instead of eating, maybe go for a walk, listen
to music, do dereading board instead of scrolling. Maybe pick
up a book, call a friend, work on a hobby.
Speaker 3 (10:04):
Actively building new pathway, Yes.
Speaker 4 (10:06):
Build those new routines. Be consistent, set specific times if possible,
keep your mindset positive reread your why. Look at your
vision board, as doctor Howe puts it. Your habits shape
your identity. Choose wisely, and they will create a life
you love.
Speaker 3 (10:22):
In Week three, reinforcement and growth. This is about making
the new habits.
Speaker 4 (10:26):
Stick, yes, and celebrating your progress. Positive reinforcement is powerful
when you follow through on your new habit, acknowledge it,
pat yourself on the back mentally or.
Speaker 3 (10:35):
Literally that giving yourself a gold star.
Speaker 4 (10:37):
Kind of it releases dopamine your brain's reward chemical. It says, ooh,
that felt good, Let's do that again. Journal your wins,
even tiny ones, share them, create little reward rituals or
relaxing bath after sticking to your workout plan.
Speaker 3 (10:50):
Perhaps nice. And this isn't the endpoint, is it. It's
about ongoing growth.
Speaker 4 (10:54):
Definitely not the finish line. It's about establishing momentum for
continuous improvement. Facts will happen. The key is to see
them as learning opportunities, not failures. Reflect adjust, persist. Patience
is key. Remember doctor Howe's insight. The secret to your
future lies in the habits you practice today.
Speaker 3 (11:14):
But let's be real. Obstacles pop up. What are some
common traps people.
Speaker 4 (11:18):
Fall into Oh Blenny. Unrealistic expectations is a big one.
Expecting perfection immediately. Then there's the lure of instant gratification.
We want results now, but habit change takes time. Negative
people around you can be a drag and complacency. You
do well for a bit, then relax and slide back.
The book notes, change your habits and you'll change your story.
Very true.
Speaker 3 (11:38):
So if you hit one of those snags, how do
you recover? Because it feels like everyone does at some point,
it's almost guaranteed.
Speaker 4 (11:44):
First, don't panic or beat yourself up. Self compassion is vital.
Go back to your plan where your goals too bad?
Readjust reconnect with your why, lean on your support system,
talk to your accountability partner. Practice mindfulness to notice when
you're slipping, see it as data, learn from it, and
get back on track. It's a detour, not a dead end.
Speaker 3 (12:04):
And that support system really matters here immensely.
Speaker 4 (12:07):
Don't try to muscle through alone. Share your goals, share
your struggles. Being vulnerable helps build stronger connections and resilience.
Accountability partners offer that gentle nudge. Online communities can provide
amazing encouragement. Use the tools available.
Speaker 3 (12:23):
Okay, So let's say you've navigated the twenty one days,
You've put replacements in place, you've reinforced them. How do
you make sure this isn't just a temporary fix? How
do you make it truly long term?
Speaker 4 (12:34):
That's the ultimate goal, isn't it embedding the change? Remember
starting small. Keep that principle consistency over intensity. Five minutes
of meditation daily is way more powerful long term than
one hour long session. You never repeat.
Speaker 3 (12:47):
Build the consistency muscle first, exactly.
Speaker 4 (12:49):
And keep understanding your triggers and rewards even for the
good habits. What cues your morning workout? What's the reward
that keeps you doing it? Maybe it's the energy boost.
Maybe it's the sense of accomplishment. Reinforce that consciously.
Speaker 3 (13:01):
Actively rewarding the positive.
Speaker 4 (13:03):
Yes, couple the habit with something enjoyable. Listen to your
favorite podcast while walking, enjoy a healthy smoothie after the gym.
As doctor House says, success is not about willpower. It's
about building habits that lead.
Speaker 3 (13:16):
You there, and keep reflecting even after the initial push.
Speaker 4 (13:20):
Absolutely, regular reflection keeps you aware our triggers changing, are
your needs evolving? Is the habit still serving you. It
fosters accountability and allows for ongoing adjustments.
Speaker 3 (13:31):
So it's proactive plan for future bumps in the road.
Speaker 4 (13:33):
Definitely take ahead. Holiday is coming up, a stressful project
at work? How might those derail you? Brainstorm strategies now,
develop coping mechanisms. Revisit your plan regularly. Is it still relevant?
And keep that vision of your future self bright. Doctor
schue Chen Howse reminds us good habits are the foundation
of a meaningful and successful life.
Speaker 3 (13:55):
Wow. What a comprehensive journey we've mapped out. Digging into
doctor schue Chen Howe's twenty one Days to Break Free,
We've covered the science, the mindset, the practical steps. It
really feels like a complete toolkit.
Speaker 4 (14:07):
It really does. It underscores the change is possible, that
you can consciously design your habits and therefore design your life.
It's incredibly empowering.
Speaker 3 (14:16):
And the impact isn't just personal is it? When you change,
it affects those around you.
Speaker 4 (14:20):
That ripple effect is so important. Your positive changes can
inspire family, friends, colleagues. You become a source of motivation,
contributing to a more supportive environment for everyone.
Speaker 3 (14:29):
It creates this upward spiral exactly. So as you our
listener move forward from this conversation, here's something to think about.
What one small consistent habit could you commit to starting
or nurturing right now, knowing it's quietly shaping your future.
What might that be and what ripple effect could it have?
Speaker 4 (14:48):
And if you're looking for that structured guidance, Doctor chu
chen House twenty one Days to Break Free is obviously
a fantastic resource. Plus for a wider range of tools
supporting personal growth, professional development, and even financial independence, definitely
check out cocushon son dot net.
Speaker 3 (15:04):
Yeah, it's a platform really aligned with doctor Howe's mission
of making education and empowerment accessible.
Speaker 4 (15:10):
Absolutely, it's all about providing resources to help people unlock
their potential. So cocushon son dot net is a great
place to explore further.
Speaker 1 (15:18):
In a world of shadows, home and hots goal with pains,
deep souls, a dreary, there's a manity, soft hope, whispered promise,
(15:39):
wade cold, and every corner where dotness leans any hard loovement,
there's a yearning the sandy them all.
Speaker 2 (15:55):
Can July bee free.
Speaker 1 (15:58):
So let's men and their broak can levan first together
the week, can heal with hands and trying, moris above, spread.
Speaker 5 (16:13):
Come fast, spendy, settler, the d go laugh in the
testing that in the sign of prayers, reach.
Speaker 1 (16:28):
Disguise this sunny.
Speaker 6 (16:32):
There's a soupy, harmonious calm, beiny hearts, breaking down walls
with every sunrise.
Speaker 1 (16:46):
With every darn chance to man, chances.
Speaker 7 (16:50):
Fun work, cap diddle, walk with shots, loom and hats grow.
Speaker 1 (16:56):
We we wear paints, deep souls.
Speaker 8 (16:59):
The tree.
Speaker 7 (17:01):
There's a many a song hop whispered promise away to
come and the recorder where treness rangs and every heart
be love makes There's.
Speaker 3 (17:14):
A yearney, a silent.
Speaker 2 (17:18):
Fall waver truly be free.
Speaker 3 (17:26):
So it's drop that.
Speaker 9 (17:31):
Ron, can the weed heel the world panted one rise
above bad, compassionate, decent love.
Speaker 10 (17:49):
In me had gool that the strained eyes, the silent
prayers and reaps disguise. There's a symphony a far money's
called dining hall, breaking.
Speaker 8 (18:02):
Down bost with every sun rise.
Speaker 9 (18:05):
With every day a chance to men chest to spat
the world of kindness or.
Speaker 10 (18:12):
Of grace, for where every soul finds.
Speaker 8 (18:15):
File class stood free, storm through refron, We'll start.
Speaker 2 (18:24):
To can man with coverage in our hearts, still in
the world.
Speaker 10 (18:36):
For the blood of future come with day.
Speaker 8 (18:43):
So let's stadcase the love one.
Speaker 9 (18:48):
Firm can the week can heal the world? Hands fine
as a boat, spread of cash.
Speaker 2 (19:02):
Dandies child, So many unions never farm with.
Speaker 8 (19:14):
Every end of kinds of laughter.
Speaker 2 (19:23):
In the acle, laughter.
Speaker 11 (19:27):
In the tear stained dies, in the sound praises the sky.
Speaker 1 (19:33):
There's a symphony, a harmonious.
Speaker 11 (19:38):
Scorn in nining hearts, breaking down, walks with every sun
rose never dies, shine, chance to men, chance fall, world
of kindness.
Speaker 12 (20:00):
We're so fine, saab charging of It's the bay the
way for a better future.
Speaker 8 (20:19):
Love sky can can love its ries.
Speaker 11 (20:33):
A bospread compassion, spread pieces
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