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Habituate

A 60 Day Habit Forming Program.

Habituate is an exclusive guidance and coaching program created to support you to unhook from negative habits and replace them with positive habits (of mind and/or body) over a 60 day period – a realistic time frame for habituation.

The daily focus of the program is to consciously practice Essential Self Care Behaviours which are the fundamental actions of mind and body (what you think, say & do) that have a positive ripple effect on your health and wellbeing and on your relationships. They serve as the bedrock upon which other good habits are cultivated and maintained promoting emotional stability and holistic life satisfaction.

Whilst Habituate does focus on forming new habits, the process of this is at the core, developing self awareness and self assurance – a clearer, calmer and more fulfilling way to live daily life. 

If you are stuck in negative behaviour patterns, Habituate is your pathway out!

"We become what we repeatedly do". - Stephen Covey

Jo Woods - Open Sessions

The next Habituate program is scheduled for June 3, 2024

Numbers are limited so register your interest now to avoid missing out.

Investment: $265 incl. gst ($4.40 per day)

Pay in full or by fortnightly instalments.

If you have any questions please contact me on 0412 329 511 

The next Habituate program starts in May, 2024. 

Numbers are limited so register now to avoid missing out.

Investment: $265 incl. gst ($4.40 per day)

Pay in full or by fortnightly instalments.

If you have any questions please contact me on 0412 329 511 

Destructive Behaviours

  • Unhealthy eating; unhealthy choices, over eating, under eating, yo-yo dieting etc
  • Over consumption of alcohol 
  • Smoking/vaping, recreational drug use
  • Numbing and escaping behaviour in general
  • Financial recklessness (over spending, gambling etc)
  • Inactivity/Passivity 
  • Busyness/hyperactivity
  • Rumination – on the past
  • Worry/anxiety – about the future, relationships, health, money etc
  • Perfectionism, fixation, obsessiveness
  • Procrastination & avoidance
  • Comparison, criticism & complaining
  • Over consumption social media, gaming & screen time in general
  • Emotional reactivity; outbursts of hostility/aggression
  • Boundarylessness or rigidity
  • Over working/ignoring internal messages of fatigue
  • Poor sleep and rest prioritisation

Essential Self Care Behaviours

  • Healthy eating; choices, timing, portions, moderation 
  • Healthy consumption of alcohol; frequency, amount
  • Not smoking/vaping & not using recreational drugs
  • Financial sensibility
  • Proactivity and productivity; time management
  • Relaxation/down time; making it happen & enjoying it
  • Reflection time to maintain inner world stability
  • Clarity and alignment with values and visions 
  • Clarity of boundaries & the ability to uphold them
  • Connection to work/vocational pursuits that derives purpose & meaning
  • Connection with people of importance (spouse/partner, family & friends)
  • Connection with people within social circles & community 
  • Moderate consumption social media, gaming & screen time in general
  • Emotion regulation; maintaining composure in difficult situations & being attuned to internal cues
  • Regular sleep routine and rest periods as required

How Does the Program Work?

  • Complete a Questionnaire & Make a Commitment Pledge.
    Prior to starting the program you will receive a simple questionnaire to help you decide on a maximum of 3 Essential Self Care Behaviours to habituate. You will make a Commitment Pledge to yourself and email it to me as I will be your Accountability Partner and Coach over the 60 Day program. 
  • Read the Morning Email & Be Conscious of Your Behaviour Throughout Each Day. 
    Every morning for 60 days you will wake up to a brief, informative and inspiring email that will set you up for a day of conscious behaviour practice, constructive contemplation and enduring motivation.
    The morning emails are the heart beat of the program; they will address the issues that get in the way of perseverance as well as providing valuable insights in to the relational systems of your mind, emotions and physical body.
    They will help you unhook from the problematic thoughts, beliefs , urges and behaviours that trip you up over and over again and most importantly, they will keep you resolutely focused on the behaviours you commit to habituating. 
  • Attend the Monday Night Pep Talk and Sharpen Your Focus and Motivation.
    Every Monday at 6pm I will present a 45 minute ‘Pep Talk’ via Zoom about the vital habits of self awareness and self care. The sessions are informative and motivating and include writing tasks, a mindfulness practice and Q & A time.
    It’s important that you attend these sessions because the live connection helps to keep you committed and motivated. If for some reason you can’t be there, the sessions will be recorded and emailed to you the following day.  See the ‘Pep Talk Topic List’ below.

    My pledge to you is that I will help you maintain your commitment to yourself. 

 

Whilst the behaviours you choose to habituate will be quite specific, they will originate from one of the following 5 Essential Self Care Categories.  

This category focuses on appreciating food as fuel for the body so that you eat what your body needs, not what your mind/emotions craves. Nutritious and mindful eating is a critical part of maintaining robust health and wellbeing. The Week 3 Pep Talk will explore this topic extensively. 

Daily physical activity is absolutely essential for mindbody health and vitality. Being active everyday has so many upsides and there are plenty of options that are simple, accessible, affordable and time efficient for where you are at on any given day. Daily Physical Activity is not neccesarily about ‘working out’ (although it can be) – it’s simply about moving your body everyday to keep it thriving. The Week 4 Pep Talk will provide simple ways to be active each day and to build strength and vitality – in mind and body. 

This practice is a game changer in regards to mood stability, concentration capacity , energy and metabolism levels – and most beneficially, when we are well rested we are better at making values aligned decisions and remaining emotionally steady throughout the day. In the week 4 Pep Talk I will provide insights and practices for improving your sleep, I will also include a deep rest meditation.

There’s no doubt that emotion regulation and urge control are the the most important behaviour practices for all people on the planet (!) so if you have never learnt how to do this then this will an essential practice for you to habituate. In the week 6 I will talk in very simple terms about how your nervous system works, specifically what activates a triggered state, what deactivates it and how to do that within a few minutes.

This category applies to self, spousal/partner, family of origin, social and workplace relationships. As relationships are the feeder to and from our internal world every day, it is absolutely vital that we learn to communicate and connect through the filter of our values so we can be authentically ourselves and, the other person can be that too. The Week 7 Pep Talk will provide more insights into the complexity of relationship dynamics and to establishing relationship harmony in service of relationship longevity. 

Who Is It For?

Habituate is for anyone who wants to be consistent with:

  • Self awareness and self care 
  • Relationship awareness & relationship care
  • Healthy eating (& drinking) 
  • Regular physical activity
  • Emotion regulation & urge control
  • Sleep & Rest 
  • Social and family connection
  • Values aligned living
  • Purposeful work/vocation 
  • Financial sensibility
  • Living in the Present

What Can I Expect?

  • To engage with the program and be intentional about evolving from where you are right now.
  • To commit to 3 Essential Self Care behaviours which will incrementally disempower destructive behaviours.   
  • To persevering with consistently practicing your 3 Essential Self Care behaviours over 60 days
  • Self understanding and personal growth
  • Relationship stability through personal growth
  • Increased vitality and life satisfaction
  • Commitment to guidance and coaching support from me, for the collective and for your individual areas of focus

     

Monday Night Pep Talks

Pep Talks are intended to inform, guide and motivate you to practice your chosen Essential Self Care Behaviours consistently for 60 days.

The talks will be presented live via Zoom every Monday at 6pm, they will run for no more than 45 minutes and will include writing tasks, a mindfulness practice and Q & A time. Pep Talks are an essential part of the program and attendance on the night is strongly recommended, however if you are unable to make it a recording will be available the following day. All recordings will be accessible for the duration of the program.

Pep Talk Topics

  • Week 1 –  How to Habituate Behaviour
  • Week 2  – Habits of Self Discipline 
  • Week 3 –  Habits of Nutritious and Mindful Eating
  • Week 4 –  Habits of Daily Physical Activity 
  • Week 5 –  Habits of Sleep and Rest
  • Week 6  – Habits of Emotion Regulation & Urge Control
  • Week 7  – Habits of Relationship Nurturance 
  • Week 8 –  Habits of Values Aligned Living


    And, upon completing the program you’ll get access to a bonus video  – ‘
    Habits of Maintaining Habits’

The next Habituate program starts on Monday 15th January, 2024. 

Numbers are limited so register now to avoid missing out.

Investmenst: $265 incl. gst ($4.40 per day)

Pay in full or by fortnightly instalments.

The next Habituate program is scheduled for June 3, 2024

Numbers are limited so register your interest now to avoid missing out.

Investment: $265 incl. gst ($4.40 per day)

Pay in full or by fortnightly instalments.

If you have any questions please contact me on 0412 329 511 

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Register Your Interest

Habituate

Register to receive a pre-launch email alert for the next Habituate program. Date TBC.