Breaking, building, and transforming

your habits
 ISBN: 9781370587179

This guidebook is free and not for sale. Feel free to share it with anyone who may need it. To read it online, visit
https://deanyeong.com/habit-guide

DEDICATION
I like to dedicate this book to my future self. You are the results of your collective past, and what you do
repeatedly now will become your future.

I also like to dedicate this book to you who is seeking for lasting behavioral change.

Click Me Anytime!
 OVERVIEW
Page 1 - You are the Result of Your Habits
Page 5 - How a Habit is Formed
Page 16 - Break and Build Habits
Page 25 - Make Habits Stick for a Lifetime
Page 35 - Environment Matters

Acknowledgement
About Dean Yeong

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1
You are the Result of
Your Habits
 We are what we repeatedly do. Excellence, is not an act,
but a habit – Aristotle

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How a Habit is Formed
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 Repeated behavior explains what habit is, but never
explain how habit is formed.

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 Sidenote: Most of the time, the problem doesn’t lie in the action or routine we take. The problem lies
in the consistency. The problem lies in our incorrect approach to building habits.

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 Actionable Steps
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Breaking and Building
Habits
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 Bad habits are hard to break because the habit loop can’t
be extinguished.

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 Sidenote: The most common bad habit people have is not actually any destructive bad behavior but
simply not carrying out the good habit they want to practice. In other words, people procrastinate.
The truth is that the trigger for procrastination and distraction boil down to two things: stress and
boredom. You watch TV when you’re bored, or you smoke when you feel stressed.

When you have figured out the trigger, the best way to reduce procrastination is to set up a positive
routine whenever you feel bored or stressed, and then, associate a reward with the routine
afterward. Of course, it requires some amount of willpower and self-discipline in the early stages.

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 Actionable Steps

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Making Habits Stick for a
Lifetime
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 Actionable Steps

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Environment Matters
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 Winners win because they create a winning environment
that makes winning easier.

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 ACKNOWLEDGEMENT
This guide is the collective insights of many great writers and authors whom I am following.

It will never exist without these people:

Angela Duckworth
Anthony Robbins
Carol Dweck
Charles Duhigg
Daniel Kahneman
Malcolm Gladwell
Stephen R. Covey

and many others.

D Google them. It worth your time.

 ABOUT DEAN YEONG
Dean Yeong is a writer who writes about the art and science of living a better life.

He studies people from a wide range of background — from top athletes, bestselling authors, to successful
entrepreneurs — to uncover the fundamental of living an extraordinary life. He then shares insights and lessons
he learned to his popular newsletter the Monday Digest.

It’s a community of creatives and entrepreneurs who receives weekly email newsletter on the topics of
self-development, behavioral psychology, and performance improvement.

(End of the third person weirdness.)

Oh Yeah! Some of my ideas and words are featured in Elite Daily, LifeHack, Inc, The Huffington Post, Thought
Catalog, Observer, Medical Daily and many other publications.