You are on page 1of 47

WORKBOOK

21 DAYS TO BREAK
YOUR BAD HABITS AND
CREATE GOOD ONES
FOR MORE HAPPINESS
& SUCCESS

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 1


WORKBOOK:
21 Days to Break Your Bad Habits and Create Good Ones for More Happiness & Success

INTRODUCTION

Hello, friend!

Do you ever wonder why you’re not further ahead in your business than some of your peers?
Or how about with your personal goals? Is there something that you REALLY want but it seems
to always be out of reach?

There’s a good chance you’ve got some bad habits and limiting beliefs that are standing in your
way. The good news is…with a little work you can shift those habits and beliefs! You’ll be
amazed at the changes you’ll notice in your mood and your productivity.

By no means is this magic. It’s not a “close your eyes and make a wish” and your bad habits will
vanish. However, I’m not asking you to dedicate hours of your daily life to make these changes.
You’ll be surprised at how effective these techniques are with just a few minutes each day.

Be prepared to dig deep with the self-exploration. All these bad habits and limiting beliefs
started somewhere. In no way is this a blaming exercise; we’re not blaming parents, teachers or
other adults who might have taught you these silent lessons in childhood. We’re simply shining
a spotlight on these things so you have the knowledge to change what isn’t serving you
anymore.

Are you ready to get started?


STEP ONE: UNDERSTANDING HOW HABITS WORK

WORKSHEET: TRACK YOUR DAILY HABITS

Start a list here of all the habits you perform in a day. No judgment: just pay attention to
everything you do. No need to label them good/bad yet.

My Habits
WORKBOOK:
21 Days to Break Your Bad Habits and Create Good Ones for More Happiness & Success

WORKSHEET: HOW CAN YOU BENEFIT FROM GOOD HABITS?

Use this space below to journal about how good habits can improve your life.

How Good Habits can Change My Life


STEP TWO: IDENTIFYING BAD HABITS THAT ARE KEEPING YOU STUCK

WORKSHEET: DESCRIBE YOUR DREAM LIFE

Dream big and journal about how your life would be different in a perfect world without any
financial worries. Describe the life you wouldn’t need a vacation from.

My Dream Life
WORKBOOK:
21 Days to Break Your Bad Habits and Create Good Ones for More Happiness & Success

WORKSHEET: WHAT’S KEEPING YOU FROM YOUR GOALS?

Use this space to journal about what is holding you back from your dream life. This is the time
to examine your decisions and to get all your excuses out into the open.

Who/what is preventing me from reaching my PERSONAL goals?


People in my life: Decisions I’ve made:

Excuses I make up: Other stories I tell myself (limiting beliefs):

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 6


Who/what is preventing me from reaching my CAREER/BUSINESS goals?
People in my life: Decisions I’ve made:

Excuses I make up: Other stories I tell myself (limiting beliefs):


WORKSHEET: SORTING THE GOOD FROM THE BAD

Take your first list of habits and sort them into GOOD/BAD categories. Or ask yourself, “Is this
helping me live my best life?” You need this sorting so you know where to focus your energy.
Be specific when identifying your habits.

Good Habits Bad Habits


Is this helping me live my best life? Is this holding me back from my goals or
keeping me stuck?
WORKSHEET: DESCRIBE YOUR LIFE TODAY

Use the space below to journal and reflect on what your personal life is like now with your bad habits and what it could be in a year
and how you'd be different. Use the second space to dream about how your business has benefitted from a shift in habits.

My Personal Life Today with My Bad Habit(s)

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 9


WORKBOOK:
21 Days to Break Your Bad Habits and Create Good Ones for More Happiness & Success

What My Life Can Look Like 1 Year From Now WITHOUT My Bad Habit(s)

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 10


My Professional Life Today with My Bad Habit(s)

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 11


WORKBOOK:
21 Days to Break Your Bad Habits and Create Good Ones for More Happiness & Success

How My Business Has Changed/Grown Since I Shifted My Habits

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 12


STEP THREE: USING YOUR MINDSET TO BREAK BAD HABITS

WORKSHEET: IDENTIFY YOUR LIMITING BELIEFS

Think about the limiting beliefs that pop up for you on any given day. These are those negative thoughts that the cartoon devil on
your shoulder whispers in your ear. They can be debilitating if you don’t take action to shift them.

My Limiting Beliefs
Personal Life: Business/Career:
WORKSHEET: ADD POSITIVE AFFIRMATIONS & “I AM” STATEMENTS IN YOUR
LIFE

Write your own or search for ideas online. Keep these affirmations handy to recite every
morning and in times of stress.

Positive Affirmations I AM Statements

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 14


WORKSHEET: TRACK YOUR HABIT-CHANGING BEHAVIOR

Use this chart to track any changes you make to shift your mindset and/or bad habits. A simple checkmark will work. Use a journal to
explore deeper feelings.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7


Affirmations
I AM
Statements
Journaling
Mini Habits
DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14
Affirmations
I AM
Statements
Journaling
Mini Habits

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 15


WORKBOOK:
21 Days to Break Your Bad Habits and Create Good Ones for More Happiness & Success

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21


Affirmations
I AM
Statements
Journaling
Mini Habits

Other Notes/Brainstorming

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 16


STEP FOUR: ESTABLISHING MINI HABITS IN YOUR LIFE

WORKSHEET: BREAK DOWN YOUR LARGER HABITS INTO MINI HABITS

How can you commit to a tiny habit today? Mini habits are meant to be small and not time consuming. They are meant to challenge
you in little steps and to bring momentum to shifting your new habit.

Big Goals Mini Habits I Can Start Today


Ex: I want to write a book. Ex: Write 1 page every day; add another page each week.

Ex: I want to walk in a 5K race. Ex: Walk to the mailbox; walk around the block, etc.

Ex: I want a toned, athletic body. Ex: Start doing 5 pushups daily; add more each week.
Big Goals Mini Habits I Can Start Today
WORKSHEET: IMPLEMENT HABIT STACKING

Take notes of the good habits you want to keep and the new habits you want to “stack” with it.

Good Habit New Stacked Habit

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 19


WORKBOOK:
21 Days to Break Your Bad Habits and Create Good Ones for More Happiness & Success

WORKSHEET: CREATE A MORNING ROUTINE

Write down the tasks that you enjoy, find relaxing, and that would set you up for a great day.
Experiment with different variations until you find the perfect routine for YOU.

My Morning Routine

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 20


WORKSHEET: PLAN OUT YOUR VISION BOARD

Keeping the vision of your dream life in front of you every day will give you motivation to work.
Brainstorm some images, quotes, or topics you want to include on a vision board (digital works,
too) and then set aside time to create it.

My Vision Board Plan


Topics/Themes:

Image Ideas:

Quotes/Affirmations:

Personal Goals:

Business Goals:

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 21


WORKBOOK:
21 Days to Break Your Bad Habits and Create Good Ones for More Happiness & Success

STEP FIVE: UNDERSTANDING HOW GOOD SLEEP PLAYS A PART IN


PRODUCTIVITY

WORKSHEET: EXAMINE YOUR CURRENT SLEEP ROUTIINE

What’s preventing you from sleeping for a good 7-9 hours each night? Acknowledge any bad
habits and brainstorm ways to shift those habits and/or add a mini habit.

My Current Sleep/Bedtime Routine

What prevents me from sleeping longer?

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 22


What bad habits are contributing to my poor sleep?

What mini habits can I add to my nighttime routine?

My New and Improved Nighttime Routine


STEP SIX: USING REWARDS AS MOTIVATION

WORKSHEET: MATCH UP REWARDS WITH YOUR ULTIMATE GOALS

There’s nothing wrong with some extra motivation! Choose rewards for each of your big scary
goals. Then remind yourself of the reward so you stay on track with your deadlines.

My Big Goal Reward Will this reward


sabotage my success?
WORKBOOK:
21 Days to Break Your Bad Habits and Create Good Ones for More Happiness & Success

Week 1
Monday

AM PM
Coach Clients
1. Start paying attention to your habits.
 Jot down what you do each day.
 Don’t give them a “good” or “bad”
label…just be aware.

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 25


Tuesday

AM PM
Coach Clients
1. Track your time throughout your day (use
an app or Chrome extension).
2. Track everything – even lunch breaks.
3. Take notes of where you see wasted time.
4. What kind of habits will help you waste
less time?
Wednesday

AM PM
Coach Clients
1. Commit to creating some good habits.
2. Examine your understanding of how good
habits can influence your life.
3. Journal about how and why you want to
change some habits.
Thursday

AM PM
Coach Clients
1. Accept that making these changes will
NOT happen overnight.

2. Understand that creating new habits


takes consistent practice.

3. Journal your thoughts and reflect on this


process and/or your frustrations if you
want changes to happen immediately.
WORKBOOK:
21 Days to Break Your Bad Habits and Create Good Ones for More Happiness & Success

Friday

AM PM
Coach Clients
1. Review your week.
2. Catch up on finishing all tasks.
3. Schedule next week.
4. Keep journaling or meditating about the
habit(s) you want to tackle first and the
benefits of making this change.

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 29


WORKBOOK:
21 Days to Break Your Bad Habits and Create Good Ones for More Happiness & Success

Week 2
Monday

AM PM
Coach Clients
1. Visualize your dream life and your
ideal day.
2. Journal and/or meditate about your
thoughts.
3. Which habits from your main list are
holding you back from achieving
these ideal goals?

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 30


Tuesday

AM PM
Coach Clients
1. Take out your list of habits and your time
tracking sheets.
2. Identify which habits are GOOD for your
life/business and which ones are BAD
for your life/business.
3. Choose one main BAD habit you want to
change.
Wednesday

AM PM
Coach Clients
1. Journal/meditate/reflect on HOW you
want to change your BAD habit.
 Does it need a modification, or do
you want to eliminate it
altogether?
2. Journal/meditate/reflect on how
changing this habit will impact your life.
Thursday

AM PM
Coach Clients
1. Journal/meditate/reflect on how your
personal bad habits are impacting your
career or business.
2. Take notes about how you can make
lifestyle changes that will benefit your
personal life and business.
Friday

AM PM
Coach Clients
1. Review your week.
2. Catch up on finishing all tasks.
3. Schedule next week.
4. Continue journaling how you can
incorporate new changes into your life so
your old bad habits shift into habits that
better serve you.
Week 3
Monday

AM PM
Coach Clients
1. Journal about any limiting beliefs you still
carry.
 Where did those beliefs
come from?
 What’s your first memory of
having those beliefs?
 How do those beliefs impact your
habits?
Tuesday

AM PM
Coach Clients
1. Write your own positive affirmations OR
choose some from LouiseHay.com
2. Create I AM statements that are
important to you.
3. Recite every morning or in times of stress.
Wednesday

AM PM
Coach Clients
1. Practice using the word “yet” to instill the
hope that your dreams will come true.
2. Track in your journal or on a chart every
day when you repeat your affirmations, I
AM statements, and use “yet”.
Thursday

AM PM
Coach Clients
1. Break your NEW habits into mini habits.
2. Think of logical ways you can “stack”
these new habits with the old habits you
want to keep.
3. Start tracking when you successfully use
your new mini habits and/or habit
stacking.
Friday

AM PM
Coach Clients
1. Review your week.
2. Catch up on finishing all tasks.
3. Schedule next week.
4. Keep your habit tracker up to date.
5. Journal/meditate/reflect on your
progress.
6. Track any changes in mindset and
general attitude.
Week 4
Monday

AM PM
Coach Clients
1. Create a morning routine/ritual.
2. Choose tasks that have meaning and that
you enjoy.
3. Create a vision board – either traditional
or digital.
4. Keep your vision board front and center
in your home/office as a daily reminder of
what you’re working toward.
Tuesday

AM PM
Coach Clients
1. Journal or meditate about how to adjust
your sleep schedule for better quality
sleep.
2. Remove electronics from the bedroom.
3. Start going to bed 15 minutes earlier each
evening; then increase that time the
following week.
Wednesday

AM PM
Coach Clients
1. Create a nighttime self-care routine that
prepares your mind for a good night
sleep.
2. Turn off/unplug electronics at least 1 hour
before bed.
Thursday

AM PM

1. Choose a reward for each goal you Coach Clients


accomplish.
2. Match the reward with the amount of
effort you put toward earning it.
3. Journal/meditate about the built-in
rewards you receive from your BAD
habits.
 Socializing on social
media, avoiding a project
with
procrastination, etc.
Friday

AM PM
Coach Clients
1. Continue tracking your progress.
2. Add more habits you want to change.
3. Repeat these processes for the new
habits.
4. Celebrate your wins.
5. Schedule next week.
6. Declutter and update your office,
hardware, equipment, etc.
7. UNPLUG FOR THE WEEKEND!
WORKBOOK:
21 Days to Break Your Bad Habits and Create Good Ones for More Happiness & Success

CHECKLIST:

I understand that everyone has bad habits and that ALL habits can be changed.

I understand that I may not even be aware of some habits I have, so I’ll need to examine
my behaviors carefully to identify bad habits.

I understand that habits are learned behaviors and can be categorized as good, bad, or
neutral.

I understand that benefits of creating good habits:

Less to think about

Fewer decisions to make

Release of serotonin

Brain synapses strengthen

I understand that some bad habits are keeping me stuck in life.

I understand that I can change these habits in order to reach my goals.

I understand that identifying the bad habits are the only way I can focus on what needs
to change.

I understand that I don’t need to wait for a lottery win to create my ideal life.

I understand the link between how my bad personal habits can affect my work life.

Lack of motivation, sleep, focus, and/or energy

Avoidance, procrastination

Brain fog, being distracted

Lack of boundaries between clients, family and friends

Resentment stemming from lack of boundaries

Not being present “in the moment” with family and friends.

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 45


I understand that mindset and having a “yes, I can!” attitude goes along way to
conquering bad habits.

I understand that limiting beliefs are false and often learned in childhood.

I understand that limiting beliefs can shift into growth beliefs, much like how bad habits
can be changed into good habits.

I understand that a growth mindset opens up the world to infinite possibilities for our
lives and our businesses.

I understand that it’s never too late to change your habits or your limiting beliefs!

I understand that making these small changes can help start shifting my mindset:

Positive affirmations

I AM statements

The word “yet”

I understand that being “mindful” and “intentional” are ways to keep limiting beliefs at
bay and to shift bad habits.

I understand that changing habits and/or mindset beliefs does NOT happen overnight or
quickly.

I understand that steady, consistent repetition is what will lead me to success.

I understand that journaling and acknowledging my bad habits and limiting beliefs are
ways to bring them under control and start to make changes.

I understand that the book, Atomic Habits, can further help clarify how to add mini
habits into my life.

I understand that mini habits can be the basis for adding better, positive habits into my
daily routine without dedicating extra time to the process.

I understand that challenging myself with mini habits also helps to shift into a growth
mindset.

I understand how habit stacking works and how to implement it into my life.
WORKBOOK:
21 Days to Break Your Bad Habits and Create Good Ones for More Happiness & Success

I have a list of NEW habits I want to start paired with my old habits so I can see how the
habit stacking idea works.

I am exploring what habits I want to include in my morning routine so I can start the day
off in a positive light.

I have a clear vision of my “ideal day” and have a list of tiny habits I can utilize in my
business to work toward that goal.

I have a vision board (or other means) for keeping my life and business goals front and
center in my mind.

I understand that having a good night’s sleep can heavily influence my productivity and
energy level at work.

I have a plan for getting more sleep each night.

My spouse/partner/family is supportive with my plan to get more sleep.

I understand the benefits to using rewards as a way to make changes in my habits.

I understand the need to match the reward with the effort exerted to reach goals or to
add habits.

I understand that rewards should be meaningful, or I will lose momentum.

I understand that immediate rewards yield more productivity than those I have to wait
for.

I understand that rewards can also incentivize my virtual team or employees.

Copyright © 2021 – Brought to you by Earn1KaDay.com – Page 47

You might also like