Day 3 Worksheet

1.Visual-to-Mental Focus Exercise

Click here to watch a short video of Andrew Huberman
explaining this simple yet extremely powerful focus
exercise. This might be the single most helpful piece of
advice I’ve ever found when it comes to developing
ability to focus deeply. Look at it like resistance training.
Start with focusing for 2-3 minutes and work your way
up progressively.

2.Understanding Habits
Analyze habits that you already have (or have had at
some point) by using the habit structure explained in the
“Understanding Habits” section of Day 3 lesson: cue,
craving, response, reward. If you analyze why and how
you’ve developed certain habits in the past, it will
become easier for you to create new constructive habits
and eliminate destructive ones.

3.Building a Habit
Create an outline for one new habit by using the
following framework:
· Make it obvious: If you want to form a new habit, make
sure the cues are noticeable.
· Make it attractive: The more attractive an opportunity
is, the more likely it is to become habit-forming.
· Make it easy (to start): Habits are more likely to form
when they're easy to initiate.
· Make it satisfying: Positive emotions cultivate habits.
Make your habits satisfying so you'll want to repeat
them.

Once you’ve outlined your first new habit, you can

continue using the same process for more new habits,
but I would advise you not to go over 3 new habits at a
time so that you don’t overwhelm yourself.

4.Creating Consistency
Create Mini, Plus, and Elite option for each of the new
habits that you outlined in the previous exercise.
If you’ve jumped straight to the worksheet without
reading the lesson, and you’re not familiar with my
consistency method, you’ll have to read section III of Day
3 lesson, The Power of Consistency.