Upcoming Keynotes in Coaching Session

22 July

1. Becoming the Person You Wish to Be: The Power of Identity-Based Habits

•  This session explores the fundamental concept that building better habits is not just about achieving external results, but about fundamentally becoming someone new.

•  We'll learn that every action you take, every habit you perform, is essentially a "vote" for the type of person you are and the identity you want to reinforce.

•  Understanding this principle empowers you to consciously choose habits that align with your desired self, rather than simply focusing on outcomes like losing weight or earning money.

•  Mindfulness helps us observe our current choices and behaviors without judgment, allowing us to see if they are truly aligned with the identity we aspire to.
•  By focusing on who you wish to become, you cultivate a deeper sense of purpose and self-trust, realizing that your identity is not fixed but can be shaped by your daily actions.

•  This talk delves into the idea that your identity is a product of your habits, and conversely, your habits shape your identity.

•  We will explore how even tiny, seemingly insignificant changes can lead to a big difference over time in reinforcing a new self-image.

•  The goal isn't perfection, but consistency: you simply need to win the majority of the time, casting more "votes" for your desired identity than for an unwanted one.

•  Mindfulness allows us to notice the subtle ways our thoughts and feelings impact our behavior, offering an opportunity to consciously choose actions that build trust in ourselves.

•  By becoming a writer each time you write a page, a musician each time you practice, or an athlete each time you work out, you teach yourself to believe in your capacity to achieve these things.

5 Aug

3. Unpacking the Habit Loop: Understanding Your Brain's Automatic Programs

•  This session breaks down the fundamental four-step pattern that all habits follow: Cue, Craving, Response, and Reward.

•  You'll learn that this neurological feedback loop runs continuously in your life, governing both positive and negative behaviors.

•  We'll illustrate how our brains are designed for habit formation, making actions, when repeated enough times, into compulsions driven by the powerful feeling of desire.

•  Mindfulness is key here, as it enables us to become aware of these automatic loops and the cues that trigger them, which is the first step towards change.

•  By understanding the habit loop, you gain crucial insight into why certain behaviors are so difficult to change and how you can begin to interrupt these patterns.

12 Aug

4. The Four Laws of Behavior Change: A Blueprint for Good Habits

•  This talk introduces James Clear's step-by-step framework for building better habits, rooted in the habit loop: Make It Obvious, Make It Attractive, Make It Easy, and Make It Satisfying.

•  We'll discuss practical strategies like Implementation Intentions (I will [BEHAVIOR] at [TIME] in [LOCATION]) to make your desired habits clear and specific.

•  Habit Stacking will be presented as a powerful method to layer new behaviors onto existing routines, creating an obvious cue for action.

•  Mindfulness encourages us to apply these laws with intentionality and presence, ensuring that our efforts are conscious and aligned with our long-term goals.

•  By designing your environment to make good habits visible and accessible, you can increase the likelihood of consistent action, setting yourself up for success.

19 Aug

5. Breaking Free: The Inversion of the Four Laws for Unwanted Habits

•  This session shows how to apply the Four Laws in reverse to break bad habits: Make It Invisible, Make It Unattractive, Make It Difficult, and Make It Unsatisfying.

•  We'll focus on the importance of reducing exposure to cues that trigger unwanted behaviors, as it's easier to avoid temptation than to resist it.

•  Strategies like increasing friction—adding steps between you and your bad habits—will be explored to make them more difficult to perform.

•  Mindfulness plays a crucial role in the process by enhancing awareness of what we are actually doing and identifying the cues that spark our habits, even those that have become invisible.

•  By consciously modifying your environment and routines, you can make bad habits less likely to occur, transforming your patterns of behavior.

25 Aug

6. Riding the Wave: Managing Cravings with RAIN and the 3-Minute Breathing Space

•  This talk addresses the powerful experience of cravings and how to navigate them effectively, recognizing that cravings, like waves, build, crest, and then fall.

•  We'll introduce the RAIN method for managing cravings: Recognize, Accept/Acknowledge, Investigate, and Note.

•  The 3-Minute Breathing Space (3MBS) will be presented as a core mindfulness tool that creates a crucial pause, helping to decouple the craving from the automatic response.

•  This practice teaches you to observe bodily sensations and emotional urges with curiosity rather than immediately acting on them, weakening the "adhesive" quality of the thoughts and urges.

•  By repeatedly riding the wave of craving without giving in, you teach your mind that you have the capacity for "free won't," building resilience and allowing for true healing.

26 Aug 

7. Beyond "Have To": Reframing Your Mindset for Motivation and Healing

•  This session explores how a simple shift in language can transform your perception of daily tasks and efforts towards new habits.

•  We'll discuss changing "I have to" to "I get to" to empower you to view responsibilities as opportunities rather than burdens, increasing your motivation.

•  This reframing technique helps reduce the sense of suffering and resistance often associated with difficult habits or recovery.

•  Mindfulness encourages us to cultivate an attitude of acceptance and compassionate curiosity towards all experiences, even unpleasant ones, rather than fighting against them.

•  By highlighting the benefits of avoiding bad habits and embracing difficult ones, you can reprogram your brain to enjoy the process of change and self-improvement.

2 Sep

8. The Power of Your Environment: Designing for Inevitable Success

•  This talk emphasizes that your environment often matters more than motivation in shaping your habits and behaviors.

•  We'll discuss how to design your physical and social surroundings to make the cues for good habits obvious and visible, and the cues for bad habits invisible.

•  You'll learn about strategies like Temptation Bundling, where you pair an action you need to do with one you want to do, making the desired behavior more attractive.

•  Mindfulness involves consciously observing how your environment influences your choices and urges in the present moment, allowing you to proactively adjust your surroundings for better outcomes.

•  By joining cultures where your desired behavior is the norm, you can leverage social influence to make positive changes feel more natural and appealing.

9 Sep

9. From "Sick" to "Strong": Understanding Addiction as a Developmental Process

•  This session challenges traditional views of addiction, presenting it not as an irreversible disease, but as a complex developmental process involving learned habits and brain changes.

•  We'll explore the concept of neuroplasticity, highlighting the brain's incredible capacity to change, learn, and grow new synaptic patterns throughout your lifetime.

•  Understanding that quitting addiction is a process of "further development" empowers individuals by reframing challenges as opportunities for growth and resilience.

•  Mindfulness fosters self-compassion and reduces shame by recognizing that addictive patterns arise from normal brain mechanisms and past experiences, rather than personal failure.

•  This perspective shifts the focus from simply "curing" something broken to cultivating new resources and healthy ways of satisfying genuine needs, leading to stronger, more flexible neural pathways.

16 Sep

10. Cultivating Lasting Change: Support, Truth, and a Future Self

•  This talk brings together the elements necessary for sustaining positive habits and long-term recovery, emphasizing that success is a continuous system to refine, not a finish line.

•  We'll discuss the power of accountability partners and supportive environments, highlighting that knowing someone is watching can be a powerful motivator and reduce procrastination.

•  The importance of truth-speaking—being honest with yourself and others about your struggles—will be emphasized as a way to diminish inner shame and reduce the need to escape into addiction.

•  Developing a strong self-narrative that connects your past experiences to your present efforts and a viable, valued future helps counteract the "now appeal" of addiction and provides coherence.

•  Mindfulness supports this journey by enabling you to realign your deep-seated desires for well-being and connection with long-term goals, fostering a more satisfying freedom and purposeful life.