Welcome to Day 2 of the Freedom From Bad Habits e-Course!

By now you should have looked more closely at the motivation behind WHY you do your habit. We then looked deeper at the subconscious payoff and context in which you do the bad habit.

Yesterday’s lesson was to help you track your habits more closely with our Habit Tracking Worksheet.

If you haven’t spent at least a day tracking your habits, please do so before continuing.

Today, I want to dive deeper into your habit.

We’re going to use a Pros and Cons Checklist. It’s a standard part of cognitive behavior therapy.

Step 1: Download the Pros and Cons Checklist

Step 2: Take 5 minutes and fill out all four sections to look at exactly why you would want to break your bad habit, and why you’d want to continue it.

Step 3: Compare your willingness to change before and after the exercise. How do you feel? Did any of your answers surprise you?

Lastly, I want you to reflect on the habit, and take a look at your completed Habit Tracking Worksheet.

One of the big challenges with habits is identifying your trigger.

For example, let’s look at excessive snacking.

What makes you start snacking uncontrollably? Is it the time of day? Is it walking by a convenience store? Is it watching TV and you just NEED food while you do it?

If you’re struggling to identify your trigger, don’t get discouraged! There are still three days left and you will notice patterns in your behavior.

I encourage you to continue using the habit tracker up to 5-7 days when the trigger will become obvious.

Tomorrow we’re going to break down our habit into smaller steps to get ready for the second half of the course.


Habits, Technology & Behavioral Change