A two minute daily exercise to make your life easier

In this new podcast, Dr. Jon Finn takes a deep-dive into Chapter One of The Habit Mechanic book and shares even more insights about the quick and practical two-minute daily exercise that boosts your resilience, wellbeing and personal performance.

The exercise is called the Daily TEA Plan. Using it regularly will help you to become highly-successful at planning to be your best.

Podcast Transcript

Hello Habit Mechanics Dr Jon Finn here. 

I hope you’ve had a good week so far I’m really excited today because we’re going to start exploring The Habit Mechanic book in much more depth than we have previously we’re gonna go over the coming months or maybe even years because we’re going to dig into each chapter we’re going to talk about the core elements of each chapter the core tools we’re going to explore some of the stories behind the stories how these tools and ideas have emerged over tens of thousands of hours of her practice and lots of failures so I’m really excited about that but when I was thinking about doing this I recognized that doing it just by myself would be quite difficult so I’m delighted to say that I’m joined today by my good friend and longtime colleague Andrew Whitelam.

Andrew how you doing yeah Hi Jon  yeah thanks very much for inviting me on it’s  it’s quite exciting to to be   discussing the Habit Mechanic and I was lucky enough to be involved with you as you were trying to develop the book and  yeah it’s great to   it’s great now to have this opportunity to talk with yourself the author directly about it and and I’m sure we’ll gain more insights and really bring the book to life in a fantastic way.

Now I’m sure that you if you didn’t recognize Andrew’s name you certainly will recognize his voice if you’ve listened to Tougher Minds  and having Mechanic things over the years sub I think Andrew you’ve probably worked with Tougher Minds  for about 10 years now first started working with us on the pre-shot stuff but actually we first met I think about 15 years ago now on a bench outside a national   governing bodies headquarters when you were the media manager for the or that was the the role I was working with you in the capacity of you the media manager for an international touring team that I was doing some leadership development work for so we actually first met quite weirdly discussing your leadership  psychometric profile of which I’ve just written in a Forbes article saying that leadership  psychometrics damage leaders but this was 15 years ago so we we’ve tried and tested those ideas.

I hope I didn’t damage you but that was about the first time we met I think wasn’t it  – yes that’s right Jon   – I think it was a relatively warm   spring day at the time at least so yeah we were outside on a bench but I do remember that to exercise and I think even at the time then you were talking around the use of  psychometric tests and  yes obviously your understanding has developed phenomenally  in recent years and in the resulting years and  now the Habit Mechanic and Tougher Minds  represents the absolute Cutting Edge of these these these ideas and  so yeah it’s also doubly fascinating to   to be sort of revisiting that moment here and now but   again as I say  also exploring  Tougher Minds  principles ideas and the Habit Mechanic book  today so yeah it was it was that that time and as you say your your connection then and now ongoing with Elite Sport  was what brought us together and you’re  you know you’re you’re a high performing guy Andrew you’ve been around High performing people you’re into Brazilian Jiu jitsu  and you take that  your interest is very serious in terms of learning what the best of the best do so and we are very familiar with with Tougher Minds  and the Mechanic approach but also I know you’re very well read what do you find particularly compelling about Tougher Minds  and and the Habit Mechanic well yeah I  

I was lucky enough to work in high performance sport as you say I’m not sure my own hobby is is     Brazilian Jiu Jitsu I I can’t apply the term high performance to my own activities but you’re absolutely right that nevertheless I’m interested in in han performance behavior and what’s what makes people tick and that’s what makes you know working around Tougher Minds  and and helping you previously with the podcast that makes it so fascinating and so interesting  I think  for me the Habit Mechanic book is is  an absolute a fantastic complete  distillation  of of of the work you’ve been doing and the understanding the Insight you’ve been gaining the practical application of these principles and ideas and it really is a superb refinement of that and you know I think if anybody wants to  understand and benefit from from these ideas they should immediately  you know start looking and reading the Habit Mechanic it’s accessible   it’s digestible it’s entertaining  it’s almost it’s exciting too I think because you sense  an immediate benefit and I think that’s not just me saying that to you today Jon  I think   I’ve just watched as an objective observer when people have come into contact with these ideas and  almost  immediately exclaimed   and and wanted to to to make it clear how they felt they were immediately benefiting so I think the Simplicity the practicality of of the ideas and the exercises and the the processes is fantastic and unique in my opinion  and also  the power and the effectiveness  I mean I I I have been lucky enough to work in high performance sport as you mentioned I’ve also seen  some other approaches around these sort of areas and objectives and there’s nothing nothing that comes close to this   that then that’s again just an objective assessment so  it’s great to to be able to as I say talk about it in this way with yourself as the author it’s a it’s a unique a unique exercise for sure.

I didn’t pay Andrew to say any of that stuff but  yeah I mean I think what I found interesting about getting the Habit Mechanic book out there obviously we know that it it literally did take over 20 years to put together and everything in the book has been tried and tested literally with thousands and thousands of people and that’s why you know my my my my passion and the mission of Tougher Minds  is to make it as easy as possible for people to be at their best so it’s been really exciting to put the book which is such a complete self-development program but also not just for your for your individuals but for teams and for leaders as well it’s been great just to put the book into people’s hands and just with people reading the book alone here some of the feedback and testimony that’s coming back already even though the book’s only been out for about nine months. 

I don’t know if I told you this actually but I got a message a few months ago now in the having Mechanic University app someone saying I just want to say a thank you for writing the book Jon   I used it to help me to learn how to walk again and I was thinking Hmm this someone’s you know this isn’t true so I actually had a conversation with this person it absolutely is true this child got told he would never walk again the other 12-hour spine operation under  three doses of general anesthetic and that’s me just as he was coming round from sort of he described a morphine induced coma  she was kind of coming out and getting some relief of pain he he saw an email that the Mechanic book had come out got yourself a copy and he used it to restructure his rehab and when I was speaking to him it actually just started to play golf again that’s phenomenal so it says hear that story and then lots of others almost on a daily basis people saying that this tool is is literally changing my life or this tools is  changing my life  they have a Mechanic book is just packed full of tools it’s got I think about 33 Tools in there it’s got Habit  Metric tools which allow you to analyze your Habits not  psychometrics as they don’t work Habit  Metrics where you can really start to understand the helpful versus unhelpful automatic things that you’re thinking and doing which is the starting point for getting rid of the unhelpful or destructive things and starting to build more of the helpful things what we call the super Habits.

And then it’s got the tools that allow you to secure and build the new super Habits so I’m really excited to to dive into the chapters and and look at the different ideas so we’re going to begin with with chapter one now we’re also on YouTube now  this is the first pod we’re doing on YouTube so I’m actually holding up the book and may Jon  Andrews as well yeah  so it’s chapter one it’s a big I mean if you haven’t got and I hear this quite a bit actually people have just got the the eBook The the having Mechanic book is a big it’s a manual 807 000 Pages it’s got I think 37 38 chapters is not a book with one idea repeated 10 times it’s a manual for life it’s a toolkit for success I picked this up every day I have  got an office at home I have an office in Tougher Minds et HQ and I have a copy of  I haven’t Mechanic on every desk that I have  I have three in the office in the in their tougher mines HQ so I’ve got copies of this everywhere so I’m picking it up all the time so I think just if I can just interrupt Jon  yeah that is worth a point making to people you use the word manual and I suppose often when people buy self-help books then sometimes they just stay on the shelf looking nice   in people’s houses and but this is something that is digestible you can conse it like you would a manual and get immediate benefit and start doing things in Practical terms and that’s what’s so so unique for me and so beneficial that that  you know and it’s it’s very apt that we’re going to talk about chapter one   which is called a quick start and  yeah I think I think  this it couldn’t be a better illustration of the nature of the book yeah and my point actually about people who bought the ebook and   then they get the physical book and like I’ve seen so many comments saying wow I didn’t realize how much was in this until I got the physical book  so yeah chapter one Quick Start a two minute daily exercise to make your life easier so we structured this chapter in an unusual way we got feedback from all the editors saying don’t do this they told us don’t do it like this and we said no we think this is this is the most helpful way to start the book for people so what did you make of chapter one Andrew.

Well, you know firstly as you say Jon   I do remember you were discussing the editing process of the book and yeah there was some some skepticism about whether this was the right thing to do but what what you’re getting here is immediate benefit an immediate action that that people can take to to start  feeling better and doing better every day it really does deliver on the promise of being a short exercise to benefit you to make your life easier so  and and also  I think this chapter is  you know really almost  quintessentially if that’s that’s rather a big word but the the essence of Tougher Minds  if you like it is  a representative of of a practical applicable  process that you can Implement in your life but based on very sophisticated science that brings immediate benefit  and and  you know you you have  you it’s a great example of the accessibility and the Simplicity you offer to people the practicality because you have something there called  a tiny empowering action which you call a     TEA Plan so that really sticks in your head and immediately intrigues you I think and it just reminds me actually I saw some  I saw a new story Maybe about a month ago it was on the front page of one of the broad sheets and it was some data  I’m not sure where the dare to come from it was really been published in a peer-reviewed journal she was written by the science editor and it was a p A.P.E.r showing that people helping other people deliberately every day had a more that had a more beneficial impact on how they felt and how they were doing than having cognitive behavioural therapy.

And the thing that I take away from that data is that the people that were helping other people doing nice things for other people like tiny nice things they were actually doing something different whereas the people in CBT as as good as and robust as I you know a lot of a lot of our approach the best on CBT principles but actually you can spend a long time doing CBT getting more knowledge about the challenges you’re facing and a few skills to help you to think in a different way but actually there’s no guarantee you’re gonna practice those skills and start to do things differently for me it really put a spotlight on this   the difference between knowing something and doing it so this is why all the tools in the Habit Mechanic book including the daily TEA Plan in chapter one are about doing things they’re not about knowing things they’re about doing things differently and doing things that are easy to do so the TEA Plan you can do it in two minutes and the take on which we can talk through in a lot of detail but it’s very simple however it wasn’t simple to create it was very very complex to create and we know how powerful girls are we we talk about girls in chapter 16 and the sort of the nuances of why they’re powerful in very simple terms goals allow us to direct our energy and our efforts towards something so if you set a goal it’s easier to put and channel your your energies towards it also when you set a girl you’re more aware of it so you switch on your neocortex but you know going through myself going through essentially three sport psychology degrees goal setting features quite heavily and then myself going on to teach goal setting both the undergraduate level Master’s level teaching it to professional coaches you know I’ve spent a long I spent a long time in front of people going through these goal setting methods of things like smart girl setting or smarter girl setting and you know wouldn’t you get familiar with what those Frameworks are once you get good at teaching them and you can you know you’ve got some relatable stories that makes it easy for people to understand them and start to implement them I started to get skeptical because I was thinking there must be a better way to set goals on this there must be a more effective way and that set me off on a journey to think about how can we how can we create even more powerful goal setting methodologies and one of the one of the iterations of of that which is in the book is called the swap cycle which is the self-watch  plan cycle which is our almost our most basic change cycle so if we want to make a positive change we first of all need to be aware of it so we have to self-watch that’s like having a CCTV camera you know looking at yourself and observing yourself we talk about intelligent self-watching so you might notice for example that you might self-watch your sleep last night you might notice that  your sleep was only a seven out of ten so 10 would have been perfect for you one would have meant oh one would have meant you got no sleep at all you thought you were about a seven and your aim might then be to improve your sleep tonight but good aims are specific and they’re written down so  I might commit that I’m gonna move my sleep from a seven and a half so from a seven sorry to a seven and a half which might mean I need to get an extra 10 minute sleep or something but then just having the aim is a bit futile without having a plan so I need to use a Behavioral Science back plan and we have the Habit building plans in the book but the self-watch the aim the plan and we use that and we started to implement that into how we were coaching and training people we built that process into our planners it’s a it’s in the book multiple times and that was one of the first ways that I started to I think create and colleagues as well that are always contributing to this people like Andrew Foster, Jim McKenna and Catherine Grant starting to think how how can we make it easier for people to set goals and it was interesting one of the things I’d forgotten about was we created and this this would have been probably the version before the TEA Plan, we created a tool called the ‘yes I can’ plan and that which actually I cannot if you’ve been watching the video I can hold that up so you can see it yeah you’ve just it’s just you’ve just gone slightly now there you go Jon, I just brought it slightly too near the camera but I can see that there yeah triangular graphic as it were yeah yeah there you go it’s fair in and out yeah with our snazzy background that we have on the screen but so that so this is even more sophisticated than the just the basic SWAP and the idea is that it’s got this triangle that has a stop on it and the idea is that you you you commit to an outcome the very specific thing that you want to achieve so it might be I’m gonna do one hour Focus work  between 9am and 10 A.M and stop is an acronym it’s the idea is to stop the  A.P.E. brain which we  we had the Brain before we had Hugh horribly unhelpful emotions the character that now operates the apron it stands for Life perceived energy bro so that so stop is that they always stop is about the outcome the S is about your personal strength you could do so you could say I’m going to be  I’m going to be determined today I’m going to be persistent we talk about   strengths in chapter 25 of the book in the focus productivity work life balance section talk about willpower boosters willpower strengths the the t is the trigger so what triggers can we use to help us to actually get this work done writing down the plan would be would be a trigger it could be removing some unhelpful triggers from my environment to turning my phone off turning the Wi-Fi off if I don’t need it  you know minimising distractions and then the P was about creating a plan so it could be using our willpower story tool again that’s something that’s in chapter 25 of Albert Mechanic and then we had something called   an airbrain stopper device which could be using that example again it could be I know that my phone is going to be the thing that’s probably most likely to get into my in my way, so I’m going to make sure like how do I just turn that off I put out of sight I put it in the drawer  and then the reward which is  thinking about if I get this piece of work done what’s the reward for me what nice thing am I going to do for myself, so although it’s very sophisticated, it’s a far less sophisticated version of what we have in the Habit Mechanic book.

But it’s all about planning so if we are gonna get better at managing our intelligent self-watching and  intelligent planning, a key so whether it’s the SWAP cycle the SI camp and all the C plans will come on too they’re all about doing sophisticated planning that starts to factor in the Behavioural Science and I’m sure you want to come in in a sec Andrew but there’s a little star that just jumped into my head that’s really interesting so this idea of the APE brain stopper.

I remember when we were creating these tools we were very much  establishing our education programs where we’re you know teaching kids everywhere from   top of Primary School prep school all the way through to a level and you know into University degrees PHD programs Etc but I remember at this time a young a lovely young lady was very very enthusiastic but very they had it you know as a teenager and his brain was very powerful I remember him telling me a story about  you know he created his plans to put the to  what he’d actually done is he’d recognize the PlayStation so this is when they’re revising a home in the build with gcses he recognizes PlayStation was the biggest threat it was the biggest Temptation for his hit brand and so what he’d done is he’d given his   m his lead the lead that plugged the PlayStation into the TV and he put that in his m the boot of his m’s car so that she took it off to to work with her and he he recalled how he was started to do his revision and then it just popped into his head in his older brother’s room his older brother was off at University he had a spell   Playstation lead and before he knew it the lead was plugged in to the computer in the PlayStation and he was on FIFA and no revision was getting done that day so that’s how powerful the apron is but  yeah and and working with people like that that allowed us to refine this process so I’ve spoken a lot there Andrew what are you thinking about yeah I think I think  I do recall  those stories coming out from Tougher Minds  when   as you continue to do you first began working with schools  and and you know  a consequence of of some of those   great anecdotes and behavior changes you’ve just alluded to where it actually improved exam results by the way I do remember that as well some quite phenomenal   improvements so  it was a good example an early example for me to see   Tougher Minds  at work.

But  yeah I think I think what’s so  interesting about this daily      EA Plan in this first chapter of the book is  it does contain it it’s distilled down into this relatively innocuous looking exercise on the face of it is some very sophisticated powerful Behavioral Science  including as you say intelligent self-watching this analysis process that’s so so powerful for people  and then and then the exercise then starts to help people take the first steps towards building new helpful Habits and again you know if on on first glance you might mistake it as overly simplistic but really  such such a significant amount of sophisticated understanding behind the daily      TEA Plan in the first chapter of the book and  so potentially powerful  and and yeah obviously you were talking about eight brain Stoppers in that early version if you like of this sort of thing and now t-plan tiny empowering action is a really  really high impact way a really memorable way to connect yourself to to doing this these exercises and these processes every day so I think   you know I’m really fascinated to to hear how how you arrived at this   what is now a pretty pretty slick  and usable and Powerful accessible tool.

Yes so I think that I think like in my own experience earlier versions are always less refined they’re clunkier they’re a bit more difficult to do and of course we know that the easier we can make something to do the more likely is we’ll do it because that’s how our brain’s number one operating really to save energy so it likes to do easier things and that’s connects to the tiny factor in the nine action Factor model so I think the earlier versions of the      TEA Plan were a bit more explicit in the way that we’re trying to address TEA Plan implicitly addresses them  I I getit’s the right word that I’m looking for I think I’m just endlessly fascinated how han beings instinctively dichotomize and polarize their behavior and I think it’s because it’s the way that we’re educated we’re taught that we’re either good at something or we’re not good at something and we probably never will be and it’s the way that we tend to look at ourselves so I ever had a rubbish day yesterday or I had a great day I’m either fantastic at public speaking or I’m rubbish I’ve either got loads of confidence or I’ve got no confidence I either did loads of exercise yesterday or I didn’t exercise so this is a way that we we’re conditioned to think about ourselves and it for me it’s just not very helpful so that so the TEA plan is has three steps the first step is all about it’s making it easier for you to do intelligent self-watching so it’s just a simple continu out of 10. one a 10 means you’re perfect one means you failed and the first question is how well did you do your best to be your best and achieve your goals yesterday and you know if you’re doing this in the afternoon and yesterday is too far to think back to just answer that same question but for so far today so straight away instead of just thinking yesterday was great or it was rubbish you are thinking in a more detailed and accurate way and the focus point is how well did you do to do your best it’s not about anything else it’s just about you and the effort that you put in because that’s what we can ultimately control how much effort did we put in to doing our best so it’s a simple question but it’s loaded with Behavioral Science insights from Behavioral Science that we know Drive what we do  yeah and when you’re doing that Jon  I I know I know when you introduce these things to people and again this is in the first chapter of the book you you guide them exactly how to think and what to think about more specifically when they’re doing that initial   self-watching exercise yes so my question to you is Andrew what was your score yesterday   it was seven and a half out of ten yesterday seven and a half out of ten and I think you may have posted that today in the Habit Mechanic University yeah yeah and this is where this is where people this is the main thing that we’re doing in the app right now is we’re posting our daily      TEA Plans yeah and I think I think  again in the in the chapter of the book you talk about having  there’s a PDF which you make reference to on the website and you guide people to that in the chapter of the book but the Habit Mechanic University app  you know is is the way for people to do this exercise too and you you know that’s it’s fantastic that it’s available there the the  the app is is as you say being used by a lot of people to do these daily      TEA Plans in an electronic way  and they’ve got it in their pocket with them  so there’s options there for people  to to undertake this this three-step process so  that that’s fantastic  that that’s very accessible and very applicable  and  again I think I think in the app   there’s a there’s a guidance video which gives people  access to the type of training they might get in one of your face-to-face sessions yeah and I think what’s emerging from the Habit Mechanic University app is that it’s a faster a more reliable way to be your best every day.

But that’s what’s emerging because I actually read James Dyson’s autobiography of us over Christmas and this idea that he failed over 5 000 times to create the cyclonic vacuum cleaner is well understood but essentially James Dyson looked at he had an experience with a traditional vacuum cleaner that compelled him as an engineer that there was a better way to make vacuum cleaners and essentially that’s what I’m saying in chapter one is that there’s loads of self-help training out there he speaks he’s become normalised over the last maybe 10 years or so that we should be working on ourselves we should be working on our on how we think and trying to think in increasingly effective ways it’s great to get coaching and support and give people formal training in these areas but my observation over the last 20 years and and doing over three degrees in this area is that the traditional approaches to this are just not very good  it’s not anybody’s fault I just think that the psychological Sciences are about 70 years behind the physiological Sciences.

In chapter four in the book, I talk about  Roger Bannister and how he was doing very in-depth physiological research in the laboratories Oxford University in the 1940s which then enabled him to do a great physical feat of endurance enable him to really understand what he needed to do to supercharge his the physiological adaptation process that would allow him to run faster unfortunately we’ve only been able to look inside the han brain for the last 20 or 20 to 25 years and we’re only we’ve only in the recent years been able to get enough data to really compel us about you know what is it that humans are actually designed to do.

So the TEA Plan for me is is it’s like the is it of the Mechanic more generally is is the Dyson  of self-development leadership development being at your best so we’re using the best Technologies of the best insights it’s probably a better way to say it to create our Technologies which are which which is our toolkit to make it easier for people to be at their best and a very simple question like how well did you do your best to be at your best and achieve your goals yesterday out of 10 might seem very simple  as when you look at the cyclonic vacu clean it seems very simple it is not and it’s very very complicated to get it to that level what I really like about the Habit Mechanic University app is seeing other people’s      TEA Plans because it brings it to life some try to share as many examples in the book in the chapter one as we can but ultimately you could probably write an entire book about teapot examples but actually live in the app every day people are sharing their plans and also those that are generous to actually generous enough to share their plans you can see over time how they’re tweaking refining learning because that’s another key thing about the      TEA Plan is it’s a daily thing I mean I I do it on work days  although I do benefit if I do it at the weekend as well it’s just I suppose I’ve Habitualised myself quite well now  to doing the things I want to do and the daily      TEA Plan like all  having Mechanic tools I see them they’re a little bit like stabilisers it’s like when you’re trying to learn to ride a bike they’ll they’ll give you some stability and they help you to practice the things they’re going to be most helpful for you and they allow you to make it makes it easier to keep practicing them so you Habitualise them  so that when you start to build really good Habits in an area it’s not essential that you do a      TEA Plan for that particular thing every day but then you might shift your      TEA Plants or something else yeah I I what I’d like to say I mean what I would say to you Jon  is I mean  you you guide people as I say as I was saying to think about things like their sleep their diet their exercise in terms of how well they did to be their best those things or or play a role in that so so those that’s your initial guiding Point correct me if I’m wrong but then as you as you said people start to develop their own understanding of themselves through through self-watching  would that be would that be a fair summary of the the way that you familiarise and start to help people use this      TEA Plan.

That’s a great point Andrew so I’m just re I’m just looking at the chapter now yes sir again the idea of that question how well did you do your best to be at your best it’s a different question we don’t ask us we don’t normally ask ourselves that so it switches on our prefrontal cortex it makes us think in a different way and yeah so the way I judge myself is when I’m thinking about I’m thinking about my how well did I sleep what did I how would it exercise because I understand how important those things are for good brain function how productive was our efficient and effective was I with the use of my time  how helpful was I to others so I’m actually asking myself on a daily basis how well did I do to be at my best how well did I do to help others to be at their best and I’m also asking myself how well did I do to be a good han being because I think if I can score highly across those three areas then I’m in pretty good shape so yeah the more the more we revisit that that daily question the more we’re going to be learning about ourselves and developing what we call our Habit Mechanic intelligence and this is a never-ending journey I I’ve I I wrote this book over the last 20 years and I’m still learning about myself because it’s a never-ending journey and when I I actually listen back to the this chapter yesterday chapter one on the   audio book and it made me think of some different things about this tool and this approach that I haven’t thought of before because when I listened to it yesterday I knew some things and experienced some things I hadn’t experienced the last time I listened to it so this is real evergreen material  it’s not something that you just read once and that’s it so you give yourself the score that’s step one step two is to create a tiny empowering action yeah so this is This this term I just have to say I think Jon  it’s worth saying at this point this term is  you know it it is it does stand for T we might have a t every day in in more than one sense of that word but yeah I think this is this is the beauty of this  and this this is the way that it it exemplifies Tougher Minds  it’s so so it intriguing and and stimulating for people to have these these tools that just you can have on the tip of your tongue and literally on your desk every day yeah and it’s a registered trademark as well but  yeah I do distinctly remember walking up the road and the idea of TEA  so I was walking along and talking to myself silently  and they’re fired lots of BDNF in my brain they want me to think clearly but I remember thinking tiny and power action T that’s a daily thing that people have  and we know the tiny factor in the non-action factors for me empowerment is really important we know that well for me the most compelling motivational theories self-determination Theory and that academic theories are a bit like models of cars so you know there are lots of motivational theories out there I would say that the self-determination theory model is the best most sleekest model it’s like the Telsa   car if you like  that’s the way I think about their academic theories and we know that if we’ve made the decision so self-determination is on a continuum one end of the continuum is I’ve chosen to do this because I want to do it and that’s the most powerful form of motivation the other end of the continuum is coercion I’m doing this because I’m enforced to it to do it I’m telling you to do it you’ve got to do it you quickly give up  when you’re coerced to do something when it’s when you’re making the decision and you’re powered by  your choice then you’re much more likely to persist and all the Habit Mechanic book is friend in that way there’s nothing that I’m telling you to do.

There’s nothing prescriptive about the Habit Mechanic approach and the language is friend very deliberately you’ll see a lot that there’s if not 100 if not thousands definitely hundreds of   using the phrase if it’s helpful if it’s helpful to you because if it’s not helpful to you don’t do it that you know that’s the thing so tiny empowering action what what are you gonna choose based on what you understand about you being at your best that’s going to help you to do a little bit better today  and the examples I give in the book are just and again people can be tempted to go too big with this stuff you’ve got to keep it really tiny things like only check the news ones today things like the one the one that I I use every day is create a willpower store but other things like writing a reflect positive reflection at an end of the day going for a five minute walk at lunchtime eating a piece of fruit with breakfast just picking one tiny   thing what’s the thing that you typically pick Andrew well yeah and it’s interesting and it’s not because  one of your examples which obviously again in the book you you give some examples to help people to get people on the road to start using this and and benefiting from it my  tiny empowering action is to have some some fresh air every day so a walk  I try to keep fit in other ways as well occasionally myself but but a walk in the fresh air  yeah in a vigorous walk I suppose is I feel it’s so beneficial you’ve explained   the the very sophisticated and Powerful  neurological reasons that activity and movement is his is  is beneficial I think you talked about    neurochemicals being released in the brain which are helpful and and that’s why it’s great to know that but for me yeah it’s it’s the feel good factor I suppose in in common parlance  which is like a bit of a foundation for for other things which then build onto that feeling good feeling well having willpower so I can eat well and don’t over indulge feeling good so I might do some proper Fitness I say proper I might do some more strenuous intense Fitness training if if it’s that’s what I’m trying to do today  or or come back to the desk and do some more work so yeah fresh air a walk in the fresh air or finish off the day with a A Walk in the fresh air  and sort of put the Working Day behind me you know for all those reasons a walk in the fresh air is my tiny empowering action and   yeah it’s very empowering and very powerful yeah and for me you’re almost describing that as a super Habit which is something we help people to uncover as they go on the journey through the book well actually something that before the pandemic all people maybe wouldn’t even think about having to plan to go for a walk but now it’s just essential  for many people because if they’re done deliberately plan to do it they’re not leaving the house and some some people reporting to me they don’t leave the house for a week you know which doesn’t make them feel very good about themselves so these basic  fundamental things that we need to do to get our brain working well hans are designed to walk about 12 miles a day we think they are harder than ever to do so that means that we’ve got to plan ahead to give ourselves more control over them and the act of writing that down or typing it out is so key to helping us to get it done and that’s another I suppose invisible factor of creating a TEA plan is that you’re writing down something or you’re typing it out you’re committing to it and by doing that you are just making it easier for yourself to remember the thing that you wanted to do  and therefore you’ll more likely to do it so you’re switching on your New York cortex is how we explain it so we rate ourselves out of 10. and again actually for the  you’re watching the video I’ll just show you the you can see the the scale there one to ten which is we detail that in in the book we just show just gives a bit more a bit more depth as to what does each what what might each nber mean for you just to make it easier to do you’ve created Italian power in action just one thing to start with  don’t don’t try to do too much oh don’t try to do too much just just do one thing step three is explain why why is doing that thing going to be helpful for you yeah I was gonna say Jon   when you do read the book you you it’s just three steps to do it to create a      TEA Plan  you’ve done the self-watching as you call it rate yourself you’ve stated your tiny empowering action  and  yeah the explanation then  is is the final final element of it  why why is that a part of I was going to ask why is that   that that explanation that stating of why you’re you’re tiny empowering action will benefit you why is that necessary yeah great question if we go back to the nation factors personal motivation is one of those factors the core tool we use to help people to activate their personal motivation which is chapter 16 in the book  is the fam story iceberg and we’re going to  that you’re going to be able to do that in the app as well create your farm story iceberg so the the family story Iceberg allows people to really harness the power of goals and connecting their long-term goals with their medi-term goals to their short-term goals and we already talked about goal you know goal setting can be done really poorly or it can be done really well and we know that one of the criteria to do goal setting really well is to make our goals really meaningful and a really quick way to make goals meaningful is to ask why times five sir I might say for example in the distant future   I wanna have enough money to buy a a house in that part of town and you might say well why is that important well that’s the best skilled School District in town or why is that important well I want to give my kids the chance to go to the best school they can or why is that important well I want to be the best parent that I can be or why is that important well I don’t want to look back  in 10 years and regret that I didn’t give my kids the best chance to go to the best school so all of a sudden  you know being efficient and effective today so that I can have a better chance of getting the pair eyes this year so I can have a better chance of  saving up enough money to buy a house in that part of time becomes much more meaningful now of course we’re trying to make the tpun process this is easier for people as possible for people to do  and you can do the      TEA Plan easily in two in two minutes once you get up and running with it  in fact you do it in under two minutes but the reason that step three is why is to make your tea your tiny power in action more meaningful and therefore you’ll be more likely to do it and the more you understand about your your fam story your bigger goals the easy it will be for you to complete the why also the why is allowing you to activate some of the reward and penalty systems another one of the main action factors and I go into their nana action factors in loads of detailing chapter 18 in the book  and in fact we have a webinar coming up on the 22nd of February where I’m going to talk about the management Factor model  we’ll put a sign up link to that free webinar on the February 22nd in the show notes  if you haven’t seen it already but yeah the reward and penalty system factor is also partially been activated by answering the question.

I think it sounds like activates some of the other factors as well but that that’s the neural that’s the neuroscience behind why why is  the third part of the plan yeah and I think I I notice in the book  interestingly obviously now you’ve taken us through the three steps  and that that  hopefully something people can Implement and but with any new thing I guess people might be slightly yeah confused or intimidated perhaps when they’re trying to implement something in their life that’s new but you make the point in in the book that  you improve your use of this the more you use it that’s that’s another invisible benefit if you like you get better at TEA planning  the more you do it.

Because we get good at what we practice but also every day the  TEA Plan challenges us to think about ourselves in an intelligent way challenges to do intelligent self-watching we’re not wired for this we’re wired for so where most people probably just listening to what they’re saying now we can see each other Andrew because we’re recording this for YouTube as well and we can see each other almost in 2020 vision when it comes to understanding ourselves and looking looking at ourselves it’s nowhere near 2020 Vision you know we’re partially blind to how we think and how we feel you know so you might have a a rbling in your stomach is that are you hungry have you got something wrong down there are you just a bit tired we don’t we can’t read ourselves that well but we’re only going to get better at understanding ourselves and seeing ourselves by thinking about ourselves and developing our ability to understand our emotions and regulate our emotions you know emotional regulation is is the core psychological construct that runs throughout the hobby Mechanic book and the Tougher Minds  approach so we’re going to get better at understanding ourselves if we revisit this daily but also we’re gonna get better at establishing the behaviors that we practice  so I’m just trying yeah so we we see  some people in the app for example their their daily TEA plan is actually to do what we call a D.E.S SWAP which is a diet, exercise and sleep swap plan.

And we can see that every day there whatever they’re practicing they are improving essentially so we get good at what we practice and one of the things actually that we can just I think we’re a few weeks into the Six Nations now  we’ve got for the first time ever we’ve got the top two ranked reunion teams in the world in that competition that’s France and Island isn’t it I think France and Ireland and it’s really interesting that the part of the the rationale that’s given to the strength of those teams is that both teams play in the same style as the dominant club team in each country so they’re borrowing if you like the tactics and the standard way of playing that their club team that their main club team in each country players and that you know some of the core players come from so this idea that they’ve already habitualised the core way of thinking and doing  whereas someone like the England team that has New Management a transition I’d say of some of the core playing positions that their their way of doing things just isn’t anywhere near as a as efficient and effective as they’d like it to be and one of the things I was thinking about at the weekend actually was that and this brings us to the      TEA Plan you know you you could practice every day setting a goal you could just set a goal in the way that someone taught you to set a girl or you could every day do the      TEA Plan if you do the      TEA Plan it’s going to be a much faster and more reliable way to be your best you’re gonna get to the behaviors that you want to Habitualize much faster because by using a      TEA Plan you’re using a behaviorally science-backed approach and what I would argue is that the teams that want to establish more efficient and effective ways of doing what they want to do on the field are going to do it much faster if they Implement insights from Behavioral Science I just don’t think that  Elite level coaching has had the opportunity to access something like the night well I think the night action Factor model is unique but it’s not in their Palance yet it’s not in their language so I think by default trying to get the teams to where they want to get them to do is going to be much more of an upward battle than if they could actually use insights from Behavioral Science yeah and I think  it’s worth pointing out Jon  certainly from my point of view that the Habit Mechanic University app which as we can see on screen is available to download from the Apple App Store and for Android devices too  that helps you do this      TEA Plan and implement it into your life instantly on a daily basis and and yes you you rightly call the app that a faster more reliable way to to be your best every day and this t-plan exemplifies that and then of course we’re talking about chapter one of the Habit Mechanica I’d encourage everyone to get their hands on a copy of the book  it’s already been tremendously popular on Amazon as we can see and  yeah people can get that on on a Kindle or a physical copy of the book and either way  yes indeed audible yeah so chapter one that we’re talking about now   is just it’s just the start   but so much in there so powerful and I I couldn’t  encourage people enough to try and get the hands on on it and and yeah  as you said we’ve   we’ve done podcasts before together which have been   really enjoyable but  now we are on trying to to cover all bases as it were and appear on YouTube so  I guess a message to everyone is like subscribe   share and and follow on because  the intention I understand that Jon  is to to do more and look in   to each chapter of the book in in this depth and really bring it to life for people yeah that’s what we want to do we want to we want to make it as easy as possible for people to get the benefits from this toolkit from this manual and it’s interesting actually that the so we could write down the T plan  in a notebook we could do it on the PDF docent that we share via the book but when you do it in the app you activate another factor in an action factors the social influence please you’re bringing the community Knowledge and Skills piece, so the app brings additional Behavioural Science benefits that’s why we have the app it’s not for a laugh it’s to make it easier for people to be at their best and we’re only going to start to release more and more powerful features in there but you can we’re going to make it easier to do the TEA plan in the app but everyone can do the TEA plan in the app now and get those additional benefits of holding themselves accountable and getting the support of the Habit Mechanic Community.

So there are you talked about people not being always sure about how to do something when they first see a new two and obviously we could we try to address that best we can in chapter one with the frequently asked questions section yes yeah lots of those questions relate more much more broadly to actually you know building and establishing new new Habits and behaviors but what else was interesting to you there Andrew Well I think I think I was going to come on to that Jon  actually yeah I think I know   people do often have a lot of questions for you when you  I’ve worked with them one to one and in groups scenarios and   through the book and and online as well and  I thought it would be helpful just to try and raise some of the questions that people have specifically put about daily      TEA Plans  and and get your  unique feedback on them I think something people have have asked quite a lot is should they focus on the same T tiny empowering action every day for example should it be a physical action should they should it be go for a walk should they do the same tiny empowering action every day yeah it’s a great question the key is to get some positive change moment to feel like you’re making some progress and it’s going to be easier to to do if you to do that if you keep focusing on the same thing in the first instance but the first time you create a      TEA Plan the thing you select might not be helpful for you so you might pick something the day after the the thing you pick the day after you might find that’s not that’s not going to be helping me actually when I’ve tried it but once you’ve settle on something you think this is really helping me yeah do do persist with it and once you feel that right I’ve got that going now then pick something else but in a way what you need to do is be aware of what is helping you and use your own judgment there’s no right or wrongs here this is a journey of self-discovery if I mean becoming a hobby Mechanics like doing a PhD on yourself it’s about trying and testing trying and testing about  I mean the thing that I pick every day is to create the willpower story because I know if I create a willpower story I’m going to be able to activate lots of you know helpful Habits and behaviors but I’ve built up to that over years and years and years of testing this stuff out I do absolutely know excuse me that if I don’t create a      TEA Plan to create a willpower story I forget to do it I forget and I might let my days far less efficient and effective so it is a real powerful tool  you know it might be some I don’t always do a teapot at the weekend but sometimes I do I might do a teeth plan at the weekend to say don’t check my emails today for example again and if I if I do that I’ve got I’m not gonna do it I might I might even sometimes have to set a table and say don’t go into the office you know on a Saturday because sometimes I find myself doing that well and I I now know that I need to have you know a full day off to really recharge my batteries  so I’m giving an example there that’s you know I’ve got one thing in the working week that I might use but then another thing at the weekend so it’s depending you know what the girls are yeah no that’s fascinating I think  connected to that and something else people ask and obviously the the tiny empowering action is about Behavior change and starting to develop new helpful Habits  it’s a related question people often ask how long does it take to build a new Habit and you kind of see these these figures banded around online well X days y days so so how do you answer that specific question in relation and then with referring to to this exercise the      TEA Plan in developing new helpful Habits how long does it take yeah and I think it’s worth pointing out what we mean by Behavior behavior is everything that we’re thinking and doing that’s how we think about it so a thought is a behaviour.

So when you think I’m useless I’m rubbish that’s a behavior  and the behave behaviors are the seeds of Habits but the more we repeat a behavior the more Habitual it will become the Habits are very complicated so there isn’t an answer to the question   how long does it take to build a better Habit it’s definitely not 21 days  sometimes I think you can do it faster you can reestablish it a bit faster than that big the way to think about Habits are they are neurobiological Connections in your brain so our brain is about 100 billion neurons and all those neurons have a purpose they have a function they have a job if I’m trying to re-establish a Habit like creating a willpower story every day because I’ve just been on holiday for the last two weeks and I haven’t done it for two weeks I’ve all because I’ve practiced doing willpower stories for years and years I’ve got loads of neurons in my brain to create a daily Habit of of doing the willpower story so I can re-establish that Habit really quickly I know that’s a Habit that I’ve just been establishing since the start of January is my core exercises  so I actually remember that maybe six or seven years ago I’ve got really out of the Habit of doing any core  work and literally I started on the first of January by doing one one press-up and one sit up the day after I did two press-ups and two sit-ups a day after I did three and three and built up literally like that in more recent times I’ve had really good Habits of  just doing a little bit of core in the morning before I go off my run and I normally do 50 press-ups   50 sit-ups 25 Pull-Ups but because before Christmas was really hectic and you know it was we had a really busy year launching that Mechanic book I was just exhausted and literally although I kept on running my car just went out of the window my core work so the beginning of this year I decided to take a slightly different approach and what I’ve been doing is I’ve been are setting the goal to do 1000 core repetitions every week so a repetition would be one press up once it’s at one pull-up and since I set that goal at the beginning of the year I’ve done it easily I’ve done a thousand correct sizes easily you know every single week however if I was starting that from scratch   you know several years ago I’d have no chance of establishing that Habit so quickly so some Habits are going to be really easy for you to re-establish equally something that might feel like a new Habit there might be lots of other things you’ve done previously that underpin doing that Habit well you know so just to take a simple example it might be well I’ve I’ve done loads of  I’ve done I’ve been in the Habit of doing press-ups before and I want to start to do sit-ups well although you’ve maybe never done sit-ups before because you’ve got all the Press up wires in your brain they’re quite transferable you know maybe the same I want to start doing a a run a really light run but I’ve never done it before well if you do your light run around the same route that you go for your little short walk then you know you’re already building on something that’s quite familiar just as an example but on the other end of the Continu there might be behaviors that you want to establish Habits that you want to start to build that are very unfamiliar to you so you might have spent the last   20 years beating yourself up and telling yourself how useless you are and you want to build some more some different wires in your brain that allow you to counter that and to talk to yourself in a different way now that’s going to take some time if it isn’t something you’ve practiced I see people saying well you know I tried to do a death swap yesterday for to improve my sleep and it didn’t work what we have to recognize is that we’re good at what we’ve pract of what we’re good at what we practice and whatever we’re good at today for Better or For Worse that’s because we’ve practiced it a lot on whatever we want to get better in the future we’re gonna have to practice that a lot as well and as I suppose in a way you are using the example of a physical exercise routine or a personal exercise routine just as an example as a framework to help people understand the process of building helpful Habits and I guess the message in the same way as physical exercise   the thinking Habits thinking behaviors it’s use it or lose it yeah use it or lose it or  you get good at what you practice  so if we want to maintain behaviors we’ve got to keep engaging in them if we want to establish new ways of thinking and doing we’ve got to start to practice them and we’re going to be much more likely to start to practice it if we’ve got our      TEA Plan if we’ve got our family story and it is it’s  it’s easy to see the muscles on your arm and we know that if we practice working out the muscle the fibers get bigger and stronger it’s in very rudimentary terms it’s the same in your brain it’s just that you can’t see your brain it’s encased inside the skull  that’s why I really go into a lot of detail in the book about learning in a really accessible, brain-friendly way but learning is at the heart of improving learning is at the heart of being healthier being happier being at your best, being a great leader and developing a great culture.

And we can all learn we can all get better at whatever we want to get better at but we have to put practice in  so that’s why instead of worrying about in 21 days well I have this Habit or one I have this Habit for me it’s much more helpful just to keep checking in with yourself every day and noticing where you are in that continu and it’s much more interesting for me not to be perfect at a Habit in 21 days but to be seen I’m doing better I’m scoring consistently higher scores when you start to plug that into your your fan store you start to use some of the Habit  Metrics in the book start to get a much more powerful self-improvement ecosystem than you do than just thinking about well if I you know 21 days I’ll ever be good or it won’t be any good yeah yeah it’s   it’s it’s such a a different view of it that so I mean when compared to some of these   glib and quite   simplistic  answers you see as I say online with random nbers are stated about how long it will take someone to develop helpful Habits and change their behavior to help them   just another couple of quick questions actually Jon  which again I know people have asked about the      TEA Plan and you’ve answered and helped them understand it and implement it  can they do more than one a day  you know people might think does it have to be one   does it have to just be one one action can you do can you do multiple      TEA Plans in any one day you can and I see people doing this in the app it’s not something I do but I see people doing it in the app so people create more than one tiny empowering action but they generate a second a separate  rationale for that again you do what’s most helpful for you is the key thing.

 But I’d recommend starting with one and you know building that Rhythm  so I don’t see people written themselves twice out of 10 each day but there’s some people definitely do create more than one tiny empowering   and yeah I see that okay that’s interesting and  another question I know people have is that well it’s I guess it’s not so much a question as a  a bit of feedback I know sometimes people have cited to you that they’ll cite the  inability of themselves if you like to to Really nail down something you know they might overthink the whole process of setting a goal what they want to achieve and over complicate it if you like overthink it how how how should they try to overcome that bp in the road if that’s what   they’re faced with when they’re trying to implement this this piece of insight into their daily lives pick one thing and have a go at doing that you’ve got to pick one thing tomorrow you might recognize that that wasn’t the right thing to pick but only by implementing it you know will you understand if it’s going to work for you or not so I think if you can if you’re not sure what to do just go with one of the examples in the book have a go at that pick there the end of day reflection is a really powerful one  if you look at chapter 22 the Stress Management chapter there are loads of end-of-day reflection Tools in there including the three to one which is something else people first and they are but I first introduced the three to one reflection in the book in chapter five  and I’m posting that in the app every work day as many other people are as well so yeah it’s just just to pick one thing you can look on the app get some inspiration see what other people are doing but this is about doing things differently it’s not about knowing more stuff  you couldn’t you can know if we want to use the physical analogy again you can know how to get physically fit you can know how to be good at lifting weights until you get in the gym until you put your trainers on you’re not going to make any impact you know on your on your body I’m the same with this stuff you can know how to do a perfect      TEA Plan  you can know how to become a Habit Mechanic but until you use the tools put them into practice then that’s the only way you’re going to impact your brain function and impact the Habits that you’ve got to get rid of more of your destructive Habits and build more Super Habits and I think I think that’s why I said at the start that the      TEA Plan does is a bit of a microcosm of of Tougher Minds  and the Habit Mechanic book and Habit Mechanic University app because it is doing something it’s taking action it’s a tiny empowering action every day  to start yourself on the road of building helpful Habits it is it’s good Habits practice if you like to use a to use a sporting analogy and  yeah that’s why it is   makes such an impact right at the start of the book in in the first chapter because you get people doing things immediately  and  yeah it does make such an impact it certainly did on me for sure  and I know as well that that the this this on the face of it very straightforward tool connects to more   even more powerful tools later on in the book as well it helps people it gives people a pathway towards them yeah this is all the tools in the book are broken into either daily tools weekly tools or monthly slash bi-monthly tools so in chapter 36 I give a breakdown of which is which there’s a lot of similarity across all the tools in the sense they’re all about doing more intelligent self-watching more intelligent planning so the      TEA Plan although it’s super powerful and its own right and fantastically beneficial the additional benefit is it’s training you to make it easy for you to access the the other tools because they all require you to do intelligent self-watching and intelligent planning  so yeah there all these things are interconnected and when we start to plug them together the the results are much more beneficial and I’ve again I’ve heard feedback about  you know people saying  I I’ve used Habit tracker apps before and the reason I like the Mechanic University better is because it gives me this  very specific focus on this one   powerful thing and it gives me a process to achieving that thing whereas the Habit tracker apps made me just made me feel bad about myself because I just said a list of things every day that I hadn’t actually achieved in a connected way I’m also hearing oh these are very experienced people saying I’ve set  quite sophisticated goals for most of my life  you know connecting my simple terms my long term my short term my medi term you know long medi short-term goals but then saying how plugging in the Habits into that and the      TEA Plan has just supercharged  what they can get out of those goals and how how powerful that goal setting process is for them so yeah the the      TEA Plan for example plugs directly into the bottom of the fam story Iceberg which we talk about in chapter 16. so everything’s interconnected and they all supercharge each other well I’m certainly looking forward to to more podcasts and the opportunity to take a deep dive into each chapter of the Habit Mechanic book and and gain this sort of insight and discuss the ideas and the the principles and the tools within them with you.

It’s a unique opportunity  and of course people can download The Habit Habit Mechanic University app from the Apple App Store and for for Android devices devices as well it’s free to download  and  yeah please do I I suppose the message has got to be like subscribe and share this podcast now as we do try to to appear on more and more platforms and make it accessible to more and more people yeah absolutely if you if you like what we’re saying like what we’re doing subscribe like tell other people about it there’s  one thing that we want to offer people is a bit of a reward for participation before we share that I just want to talk very quickly about one of the most exciting things I’m doing at the moment is that I’m not sure if you know Andrew but we’ve actually started to train a small select group of people to become certified Habit Mechanic coaches and we started to do that just before Christmas so this is teaching people I suppose how to how to transform their clients their teams their people’s lives without having to do a PhD and performance psychology we’ve done all that work for you we’re showing people how to implement the tools from the book to the people that they want to help so into their coaching practice into the way that they lead, into the way that they help their team to fill their potential so I’m working with people to become Certified Habit Mechanic coaches over about 10 hours it’s it’s a 10 hour one-to-one coaching program where we teach people how to use the Habit Mechanic  Metric  tools that are in the Habit Mechanic book so you can use them to help your people to start identifying their destructive Habits and understanding their super Habits.

I’m showing people how to use the 30 plus award-winning having Mechanic tools that are in the book but I’m showing people how to actually use them with their clients so we give our Mechanic coaches copies of the book access to the  the premi subscription levels of the app so they can actually start to urge their people and their clients in the way that  myself and   Tougher Minds  colleagues do that work when you become a certified Mechanic coach you go on our website we promote you to our database you become you know part of a elite group of coaches that are recognized as using Cutting Edge insights from neuroscience and Behavioral Science to help others to be at their best  you know and if you’ve got your own coaching practice us promoting you to our to our website is going to get you more clients ultimately  so that so that’s really really exciting and we’re working with such a diverse range of people  from some of the biggest organizations in the world you know all the way through to people who’ve got their own coaching companies we are at about capacity on that program  but if you are interested in learning more just give us a shout because we probably will open some more places later later on in the year so that’s a certified public Mechanic coaching program asks really exciting work that I’m I’m doing at the moment and start to onboard some new people into the program this week so we want to give something back to people that contribute so we’re interested in your questions we’ve gone through some of the frequently asked questions that we talked about in the book but as we’re giving this deeper dive into the Habit Mechanic approach as you’re using the tools questions I’m sure will emerge that we’re happy to answer so if you’ve got a question that you’d like us to answer just submit it to us via email at contact at tougherminds.co.uk contact at tougherminds.co.uk or you can submit it via the the Tougher Minds  website which is tougherminds.co.uk we’re gonna pick the best question we think that’s going to be most helpful and most interesting to everybody else and the person that  we select is gonna win   a Year’s free subscription to the premium  level of the Habit Mechanic University app. And if you’re already subscribed we just add that year on to the subscription  so you just get a bonus here if you like so that’s what we’re going to start to do  so hopefully by the next by next episode we’ll have we’ll have some questions submitted and we will do our best to answer those and  even though we’ll only read out one winner per week we might do some separate podcasts where we just answer you know those questions very specifically so if you answer a question we if you ask a question we’ll definitely do our best to answer it via the podcast how does that sound Andrew did I miss it that sounds absolutely fantastic it’s a great opportunity I think for people again to get even more insight   something you’re trying to do obviously via this podcast is give people even more insight into the ideas into the the principles into the the tools in the Habit Mechanic book but the question opportunity the opportunity to put your questions I guess people might have a copy of the book already as you say Jon  and and have a specific point so that’ll be fascinating too so yeah it’s a great opportunity and I hope people will put their questions into you and I’m sure it’ll be   extremely beneficial yeah so looking forward to that so looking forward then to our next podcast we are going to talk about chapter two the title of which is my story and why becoming a Habit Mechanic is essential for happiness success in our challenging world so that’s going to be the next episode looking forward to digging into the details of that but that’s all for us for now so I’d like to say thank you to you Andrew for asking such insightful questions and getting me thinking thank you to everyone for listening and remember……you’re only one Habit away.