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How to create a healthy, happy, and successful lifestyle

Sponsored By

What is a Habit?

The choices that all of us deliberately make at some point, and then stop thinking about but continue doing, often every day.

By understanding how the behavior becomes automatic, you can rebuild those patterns in whichever way you choose.

Lisa Allens History

Age 16, started smoking and drinking

Struggled with obesity most of her life

Collection agencies were trying to recover $10,000

Longest job lasted less than a year

Husband left her for another woman

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Four Years Later

Quit smoking and drinking

Lost 60 pounds

Ran a marathon

Obtained her masters degree

Bought a home

Three years at a graphic design firm

How Do You Change Habits

Chose a Goal: Tour the Desert

Lisa had the conviction she HAD to give up smoking to accomplish her goal

Lisas brain changed. Her old habits (neurologic patterns), were overridden by new patterns.

By focusing on one pattern (keystone habit) Lisa taught herself how to reprogram other routines in her life.

Claude Hopkins

Almost no American

brushed their teeth

before Pepsodent.

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How Do Habits Work?

Identify a cue

Deliver a reward

Create a neurological

craving

Cravings Power a Habit

Fabreeze Odor Eliminator

The Right Trigger

Fabreeze offered a reward, the nice smell that occurred at the end of a cleaning routine.

Things will smell as nice as they look.

Instead of eliminating odors, it became an air freshner used as the finishing touch once things are already clean.

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Michael Phelps Habits

18 Gold Metals

Perfect Physique for a swimmer

Capacity for Obsessiveness

Bowman designed a series of behaviors that Phelps could use to become calm and focused before each race. Mental visualization of the perfect race.

Phelps mentally rehearsed goggle failure so went into habit mode when it occurred. Won a world record and 4th gold metal

ALCOA Aluminum Company

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Safety=Profits

Paul ONeill, CEO Focused on SAFETY to bring union and

management united in one area. Cue: an employee injury Automatic Routine: unit president had to report

injury to ONeill within 24 hours Reward: Only people promoted were those that

embraced the system Costs came down, quality went up, productivity

skyrocketed.ALCOAs profits increased.

Starbucks Coffee CEO Howard Schultz

Life Skills

Travis Leach: watched his dad overdose StarBucks training taught him how to live, focus,

get to work on time, master his emotions, and taught him willpower! Life Skills

Will power is the most important keystone habit for individual success.

Self discipline has a bigger effect on academic performance than does intellectual talent.

LATTE: listen, acknowledge, take action, thank customer, explain why problem occurred.

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Guest ID Number

Predict Customers Habits

Peoples buying habits change when they go through a major life event. Pregnant women are gold mines.

Andrew Pole: How to determine who is pregnant before anyone knows?

Target sends coupons for things you want before you even know you want them.

Target sales 2002 $44 billion, 2009 $65 billion

Martin Luther King Jr I Have A Dream

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Civil Rights Movement

Rosa Parks, her single act of defiance changed the world, a long with social patterns.

A movement starts because of the habits of a friendship and the strong ties between people

It grows because of habits of the community and weak ties that hold communities together

Endures because a movements leaders give participants new habits that create fresh identity and a feeling of ownership.

Charles Duhigg

Once you understand that habits can be rebuilt, the power of the habit becomes easier to grasp and the only thing left to do is get to work.

This is the real power of habitthe insight that your habits are what you choose them to be.

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Sugar Love: A Not So Sweet Tale

Today the average American downs 22.7 teaspoons of sugar a day, mostly from

processed food.

If sugar is so bad for us, why do we crave it? The short answer is that an injection of

sugar into the bloodstream stimulates the

same pleasure centers of the brain that

respond to heroin and cocaine.

WE HAVE A BIG PROBLEM our world is flooded with sugar, but our bodies evolved to get by on very little.

CUPCAKEThe downsized cake made its American cookbook debut in 1826, coming in at 800 calories per little

cake.

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CEREAL U.S. Patent and Trademark Office lists 2,000 cereals. Packaged as a whole-grain health food in the late 1800s,

cereal began to evolve in the 1920s into sugar-coated flakes, pops, and puffs.

CANDYCandy is dandy, particularly to Americans, who spent $32 billion on sweets in 2011; consumption was 25

pounds.

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In order to be productive, healthy, and happy, we need at least 6-8 hours of

sleep

Eat Healthy!

Eat Breakfast, lunch, and dinner

Get recommended daily allowance of proteins, fibers, starches, vegetables, and fruits

Eliminate Processed

foods

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CUT OUT SUGAR, FAT, & SALT

It is an addiction! Causes:

Health Problems

Wrinkles

Pimples and rashes

Depression

Headaches

ECT

Cut out Smoking and limit unhealthy Alcohol

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Exercise Regularly

Make it purposeful: Walk your dog, weed your garden, clean your house, take the stairs, park farther away!

Need: 3-5 days of mild intensity cardio and weight training for a least 30-60 minutes MINIMUM

In order to keep your brain in top shape, you need to challenge it by thinking and problem

solving. If you dont use it, youll lose it!

Bike Ride

Reading

Spending time with family

Watching movies

Kayaking

Hiking

Snuggle and play with pets

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Try new things and step out of your comfort zone!

Life begins where your comfort zone

ends

Go Skydiving Rock Climbing Go on a trip Go camping

Hot Air Balloon ride Make different food

Go backpacking

Learn how to handle stress and anger

Deep breathing

Yoga

Mediation

Venting

Crying

Exercising

Sleep on it

Put things into perspective

Laugh!!!

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Learn to Relax, Dont Sweat the Small Stuff!

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The most wasted of all days are the ones with out laughter

Laughter is the #1 best stress reliever!

Spend time with the people in your life who make you happy

Its not the road that makes life special, but the people you spend it with

KEEP YOUR INNER KID!

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Around here, however, we dont look backwards for very long. We keep

moving forward, opening up new doors

and doing new things and curiosity keeps leading us down new paths. Keep

moving forward -Walt Disney

Make Your Goals a Priority

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Keep a good Perspective

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THANK YOU!