Summary
This is the one month version of the happiness habits course I taught at the University of Alabama.
Your challenge for the next 30 days is to complete your happiness habits project every day. You’ll start with one small habit and build up to 3 over the coming weeks in the categories of body, mind, and spirit.
Relationships & Positive Interactions (Spirit) + Mind Training (Mind) + Physical Energy (Body)
How will this look?
Each week I’ll host a training on Monday night to start the week. Then every day you’ll get a short video lesson and tracking reminder sent out to the group message. Your job is to watch the lesson and post in the group when your habits are done. This will help both of us track your progress! I’ll also assign you an accountability partner to help you stick to it.
At the start of the project I’ll host a live training where we walk through the 7 rules of habit engineering. I’ll show you how to design easy habits that you’ll stick to. You’ll choose your first habit in the category of positive interactions and relationships. That’s the first category because relationships are the single most important factor in your health and quality of life (see pre-work checklist).
Then each Monday we’ll do a shorter training where I introduce a new theme and help you add it to your habits project. By the end of 30 days you will have the foundation for happier habits to last you a lifetime.
Pre-work Checklist
- Join the group message (GroupMe)… >> Click to join << or >> Click for instructions <<
- Confirm trainings in your calendar (See Schedule below)…
- Complete survey… >> click here <<
- Brainstorm your tracking system (see Tracking below)
- Review these materials…
o Review the video above and read this whole page. Save it to your favorites/bookmarks as a reference!
o How to engineer lasting habits? >> Click to watch Jackson’s talk <<
o Fill out a rough draft of your Happiness Habits Project >> Click here to get a copy <<
o Why relationships and positive interactions? >> Click to watch Robert Waldinger’s TED Talk <<
o Why mind training? >> Click to watch Matthieu Ricard’s TED Talk <<
o Why physical energy? >> Click to watch Wendy Suzuki’s TED Talk <<
o Where are your time and attention going? Watch the video above and write down your answers in 2 side by side lists. Save those lists for reference!
Schedule
We’ll begin with a training on April 9 at 12 PM OR April 11 at 8 PM – go to whichever one suits your schedule.
The first training will be about 45 minutes. After that they will be less than 30 minutes.
Tracking
The reason the Rewired is so effective is because it provides accountability. Each day you’ll get a mini lesson and reminder to complete your habit(s). Your job is to post in the group each day when you’re done. I’ll also share a tracking sheet that you can use to post on social media (tag @jacksonkerchis). Here are tracking ideas and templates for you.
- Set recurring daily reminders or timeblock habits in Google calendar – mark complete when done.
- Create an excel file like this one. Leave it open on your computer or print it out and leave it on your desk or pillow (someplace where you’ll see it every day). Check off or shade in cells as you go. >> Click here please download or add to your personal drive. <<
- Use this graphic to cross off days and post on social media. >>click here to add to your drive<< or save the image on this screen
FAQ
What if my habit isn’t daily?
- That’s fine. You may want to have a habit such as – go to the gym 3 days per week. If so you’ll design your habits project accordingly and post on the days you do it. You should still follow along with daily lessons.
What if I have my own habits?
- Great! It’s likely that your habit will fit in one or more of these broad categories
What if I want to get rid of a bad habit?
- You can reverse engineer the rules I’ll teach you to eliminate bad habits. Reach out to me if you want help with that.
How does the tracking work?
- See the section above…
Other questions or concerns?
- Contact me at jkerchis@gmail.com