Mini Habit Mastery: The Scientific Way To Change Your Habits

Learn how to always overcome resistance, take action, succeed every day, and make changes that last.
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  • Lectures 40
  • Contents Video: 3.5 hours
    Other: 10 mins
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
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    Available on iOS and Android
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About This Course

Published 7/2014 English

Course Description

"This is the best training course I've ever taken and I've taken quite a few of them."
~ Rickey Benz (student)

Mini Habit Mastery: the world's most popular and highest-rated video course on habit formation!

Mini Habit Mastery summarizes and expands upon the concepts of the international bestselling book, Mini Habits, which taught people (in 14 languages) the best and smartest strategy to form lifelong habits. Join over 8,000 students: learn why habits are the most important part of our lives, and precisely how to shape them to reach your goals. 

Struggling to Change? Don't Blame Yourself, Blame Your Strategy

Think about this: many people are still trying to change the same area of their life that they wanted to change years ago.

What's the problem? Is it them? Are they unable to change?

No, the problem is that they're using the same failing strategies each time—the strategies that fill most books, blogs, and courses which are supposed to help people change.

I've been there. I followed conventional advice and tried to motivate myself into change for 10 years; I tried to "want it more." But it never worked; it never lasted because there are serious flaws with that strategy.

Mini Habit Mastery details a strategy so different from the norm that it will cause a paradigm shift in how you think about changing yourself. Since beginning my own mini habits, I'm in the best shape of my life, read 10x more books, and write 4x as many words!

I'm not just a passionate teacher of this concept, but its first beneficiary.

I have bought a lot of courses in Udemy, mostly about programming, but this is probably one of the best, if not the best I've bought here. I'm so glad I took a chance.
- Erick Sandoval (student)


What Will This Course Do For You?

Mini Habit Mastery will help you create good habits and remove bad habits. The strategies within it are based on cutting-edge neuroscience, and are completely different from traditional advice, which is ineffective. If you take this habit change course, you can expect your views on several important life concepts like motivation, willpower, and habit formation to change.

Starting and maintaining a mini habit is extremely easy to do; I'll show you exactly why and how this concept works. For such a simple concept, there's a wealth of science and logic to back it up, and we'll explore all of it (in a fun way).

The varied presentation styles, especially the Science in Action segments, make this course more fun than many. The production quality is high. And the information is solid.
- Beth Ellen Nash (student)


Mini Habit Mastery Features A Fun, High-Quality Presentation Style

Look at the preview video to see the quality you can expect to find inside. This course features a lot of "bells and whistles" to keep you interested in this life-changing strategy. The problem with plain lecturing for an entire course is that it gets monotonous, and it also fails to cater to different learning types. Mini Habit Mastery is dynamic, with nearly a dozen different ways of teaching this important information.

This course is based on the acclaimed Mini Habits book. When Mini Habits started changing lives, people told their friends about it. That's why Mini Habits has twice been the #1 best-selling non-fiction Kindle book in the USA; it has been the #1 selling self-help book in the USA, Canada, and South Korea.

I really enjoyed learning about mini habits and why they are so effective in helping us develop new "success muscles." Little steps lead to bigger changes without trying. The fun teaching style kept me thoroughly engaged and laughing at the skits. Production quality was excellent.
- Halena Curran (student)


Course features

  • Based on Mini Habits, the acclaimed international bestselling habit book (14 languages, 120,000+ copies sold worldwide).

  • More than 3.5 hours of high-quality content, featuring: HD video, crisp audio, quality editing, "an edutaining course," world-class content, and the smartest habit-formation strategy
  • Almost 100% video-based course: Video is unmatched in that it engages your visual and auditory senses to appeal to different learning styles
  • Several studies are "brought to life" for you: studies can be rather boring because of the torturous wording used in academic journals. But thankfully, they're quite a bit more entertaining—and often quite funny—when acted out in front of you (starring Actress Laura Avnaim).
  • Real-life demonstrations of important concepts are also brought to life: motivation, willpower, small steps, and more are demonstrated in a visual, tangible way to enhance your understanding and enjoyment of the material. Studies show that increasing the fun factor enhances learning.
  • This is nothing like any other course: other books and courses parrot back content you've heard 1,057 times. Not this one. If you've read my blog, Deep Existence, you know that I have a different approach to many things. For example, did you know that motivation is not needed to form habits? I base my conclusions on thoughtful application of scientific data with some personal experimentation for support.
  • This isn't a course that promises a pipe dream: this is the exact way I changed my life after 10 years of failing with the traditional advice we hear! Read the reviews for the book or the course, or look at the stories at minihabits [dot] com to see hundreds of other people who have done the same.

Some instructors can throw together a course in a weekend (it seems). I worked on this course every single day for more than 7 months to perfect and polish it.

If ever a course deserves 5 stars, this one does.
- Thomas (student)
I am recommending this class to everybody I know! The instructors know their stuff and present it in such an engaging way it was pure pleasure to watch and learn. I have learned the most valuable self improvement method I have ever come across.
- Melanie Taylor (student)


I'll be inside to answer any questions you may have as you take the course. There's even more "under the hood" than this thorough course can communicate. What often happens when people encounter paradigm-shifting information? They have questions. I expect it, and I'll be standing by with answers. 

Join us. I look forward to seeing you inside!

Cheers,

Stephen Guise

What are the requirements?

  • Pad and pen for the application sections (6 & 7 for good habits and bad habits, respectively)

What am I going to get from this course?

  • Have a blast and learn a lot of highly-useful information that can change your life
  • See why habits are the framework of every person's life, and the most impactful way to change your life
  • Find out why almost all popular habit formation strategies are "dead in the water"
  • Understand why people naturally make their bad habits unstoppable while making good habits impossible to form.
  • Discover if motivation or willpower is a better foundation for taking consistent action
  • Learn how to take action no matter how you feel
  • Learn how to leverage small daily actions into huge life accomplishments
  • Explore the workings of your brain, its limitations, and how the Mini Habits strategy is designed to work around them
  • Learn why little-known factors like autonomy and self-efficacy are HUGE factors in the success of any goal pursuit
  • Stop being teased by the motivation cycle: 2 weeks on track, lose motivation, stop, motivation returns, 2 weeks on track, lose motivation, etc.
  • Become unstoppable by learning the best way to overcome feelings of resistance
  • Master the most effective habit-building and life-changing strategy the world has ever seen

What is the target audience?

  • People interested in self-improvement and/or habit change
  • Life coaches looking for a winning change strategy for their clients
  • The depressed, disheartened, unmotivated, early quitters, burnouts, chronically tired, and those with low self-discipline (my problem was low self-discipline)

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

03:58

Introduction: See how Mini Habit Mastery is different as we cover four special presentation styles that make it fun and engaging. Here are the sections in this course:

  1. Habits And The Brain
  2. Motivation
  3. Willpower
  4. Mini Habits Strategy
  5. Eight Small Steps To BIG Change
  6. Eight Rules
  7. Shrink Bad Habits
  8. Modifications & Conclusion
  9. Bloopers & Bonuses


You want a more detailed syllabus? 

Okay, fine. Here's the logical progression of your Mini Habit Mastery journey. (Seriously, it will feel like a journey into a new way of thinking.)

  1. First, we'll look at the brain, which of its components handle habits, and what we can do with them. This will help us to understand why changing is hard, and why it can take a while. But fear not, because in section 4, we'll show you how to make it much, much easier.
  2. Based on what we learned in the first section, we'll examine "getting motivated" as a strategy for action. Is it viable?
  3. We'll also examine willpower as a strategy for action. Does it work? What are the downsides of using it?
  4. Based on the first three sections, we'll dive into the Mini Habits strategy. In this section, everything will start making a lot of sense and you'll throw your "motivational books" into the sea (if you don't live near the coast, a lake or pond will also work).
  5. Now that we've established a winning strategy, this section will cover in detail how to follow it for the best results. In this section, you'll get to choose your mini habits!
  6. Since we have a strategy and know how to follow it, this short section will present you with a few "rules" to keep in mind. They're more like guidelines to help you get the most out of your mini habits.
  7. This section covers how to shrink and eliminate your bad habits. The strategy for ridding yourself of bad habits is somewhat different than for good habits, though they share similar concepts. Both good habit pursuit and bad habit destroying have the same goal of replacing one behavior with a better behavior. The motivation is what's different.
  8. This section wraps everything up and presents you with some optional modifications (for adventurous types).
  9. Finally, we'll show you how much we messed up trying to create a quality course. Bloopers!
02:42

Get a bird's eye view of the eight sections we'll cover in Mini Habit Mastery. Here's the logical progression of your Mini Habit Mastery journey. Seriously, it will feel like a journey into a new way of thinking.

  1. First, we'll look at the brain, which of its components handle habits, and what we can do with them. This will help us to understand why changing is hard, and why it can take a while. But fear not, because in section 4, we'll show you how to make it much, much easier.
  2. Based on what we learned in the first section, we'll examine "getting motivated" as a strategy for action. Is it viable?
  3. We'll also examine willpower as a strategy for action. Does it work? What are the downsides of using it?
  4. Based on the first three sections, we'll dive into the Mini Habits strategy. In this section, everything will start making a lot of sense and you'll throw your "motivational books" into the sea (if you don't live near the coast, a lake or pond will also work).
  5. Now that we've established a winning strategy, this section will cover in detail how to follow it for the best results. In this section, you'll get to choose your mini habits!
  6. Since we have a strategy and know how to follow it, this short section will present you with a few "rules" to keep in mind. They're more like guidelines to help you get the most out of your mini habits.
  7. This section covers how to shrink and eliminate your bad habits. The strategy for ridding yourself of bad habits is somewhat different than for good habits, though they share similar concepts. Both good habit pursuit and bad habit destroying have the same goal of replacing one behavior with a better behavior. The motivation is what's different.
  8. This section wraps everything up and presents you with some optional modifications (for adventurous types).
  9. Finally, we'll show you how much we messed up trying to create a quality course. Bloopers!
03:21

Find out what a mini habit is and a little bit about why it's so effective at changing lives.

Section 1: Habits And The Brain
07:03

Let's talk about the brain. Habit formation is a fascinating subtopic of neuroscience, and while the brain is still a mystery to us in many ways, the things we do know about it will prove to be very useful when we go about creating a smart strategy for habit change.

Music by Chris Zabriskie

09:07

This study, conducted by Francois Lhermitte in 1986, showed us some very interesting things about the role of the frontal lobes (which the prefrontal cortex is a major part of). By analyzing patients with frontal lobe damage, Lhermitte uncovered what he called IB and UB, or, imitation behavior and utilization behavior. Laura and I have acted out this study for you, so you'll get to see firsthand the difference between a damaged frontal lobe person and a healthy-lobed individual.

"UB and/or IB were present in 96% of the 29 patients with focal lesions of the frontal lobes." ~ Francois Lhermitte

Lhermitte F., B. Pillon, & M. Serdaru. Human autonomy and the frontal lobes. Part I: Imitation and utilization behavior: a neuropsychological study of 75 patients. Ann Neurol (1986). v 19, 326-334.

Music by Chris Zabriskie

04:50

This science break focuses on a study that examined people who suffer from basal ganglia impairment. Like the frontal lobe study in the last video, when something in the brain malfunctions, it shows us part of what it's responsible for. The basal ganglia plays a major role in habit formation, and this video will show you why.

Music by Chris Zabriskie

02:36

In the first CBWU, Laura and I discuss the importance of understanding the brain when it comes to forming a smart habit-building strategy. Knowing fancy scientific terms isn't useful on its own, but it becomes extremely useful when you know other traits of that brain component. For example, we know the prefrontal cortex is what overrides our "instinctual behavior," but we also know that it consumes huge amounts of energy! Hmm....

Music by Chris Zabriskie

Section 2: Motivation
06:33

In this section, I rip motivation to shreds, er...I mean... I clarify some major misconceptions about motivation, and begin to unravel serious shortcomings of self-help's favorite child. For some reason, I used a cat and a pumpkin to demonstrate a key point. I just want to make sure you're paying attention.

Music by Chris Zabriskie

07:07

Since motivation has a stronghold in the minds of many, I'm bringing science into the ring with me this time. Could there be a scientific reason that motivation is unsustainable? Why yes, there is indeed!

Music by RoccoW

Picture credits:

09:49

Now that we've talked about why motivation is a shaky foundation, let's see it in action! Laura is going to demonstrate three specific ways that motivation can fail us. I bet you've experienced all three!

Music by Chris Zabriskie

Picture credits:

02:43

In the second CBWU, Laura and I put the final nail in motivation's coffin. Well, it will be still be popular outside of this course, but I hope this section has given you a few answers as to why it's so difficult to keep going with motivation. I also clarify an important point—I'm not anti-motivation! Motivation is a core part of being human and it's needed to live, but with two definitions and people thinking they need to feel motivated to take action, it's a tricky subject.

Motivation isn't bad, but the way people think about it and use it is bad. It is NOT a smart starting strategy. Next, we'll talk about the other side of the action coin—willpower.

Music by Chris Zabriskie

Section 3: Willpower
03:35

If we're not using motivation, what are we using? Willpower. Find out why willpower is more reliable, and the key weakness it has that must be addressed.

Music by Chris Zabriskie

04:14

This study was a breakthrough in willpower science. Roy F. Baumeister used the power of chocolate to find out something innately human—we grow weak and weary when we don't get our way (even if we're the one denying ourselves a desire). In this 1996 study, Baumeister found a way to measure people's willpower and used a cruel little trick to see if he could deplete it. When he measured willpower afterwards, there was a clear result and a new willpower theory was born. It's the same theory that the majority of scientists hold today, and dozens of studies have replicated the results.

Music by Chris Zabriskie & RoccoW

12:11

What do you get when you combine all of the important studies on a topic together and analyze them? A meta-analysis! Fun! Ok, fun is debatable, but it is highly interesting and very important. A meta-analysis on willpower was conducted, and researchers found five main "depleters" that drain our willpower. If we're choosing willpower, then, and these are the five top drainers of it, then this holds the greatest barrier to our success.

Since this is our biggest obstacle to action with a willpower strategy, this section discusses how the mini habits concept can overcome each of these. It's no wonder mini habits are such a juggernaut of a strategy!

09:38

Now that we've discussed the boring (or interesting?) science behind willpower, it's time to see how it plays out in the real world. Follow Laura along in a typical day. She's planning to read and exercise today, but will she make it?

She's going to come across some willpower-draining circumstances, I know that much! You'll be able to see her willpower meter rise and fall with almost every action. It isn't a perfect representation of how willpower works (it's not a percent-based thing, and the numbers are likely off), but it will convey these key concepts in a way to make it tangible (and fun!).

Music by Chris Zabriskie & Broke For Free & RoccoW

02:56

So, we've labored over motivation and willpower, dissecting them in every way imaginable. Where does that leave us? Laura and I discuss this very thing!

Music by Chris Zabriskie

Section 4: Mini Habits Strategy
03:39

In the last two sections, willpower and motivation were mortal enemies. In this section, they're friends! What?! I know, but it's true. Motivation and willpower have an intimate and symbiotic relationship with each other. Generally speaking, your motivation level determines how much willpower force you'll need to exert to do things. Low motivation means a high willpower requirement.

We'll also look at Mini Habits. vs. Traditional habits. And we'll end with a cat story. This is on the internet, so naturally, there are cats involved.

Music by RoccoW

03:57

We all know the challenge of resistance, but not all resistance is equal. Have you ever heard that "starting is the hardest part?" Me too, and this video explains why with the help of Isaac Newton.

Music by Broke For Free

08:13

If you're like me, you don't want to be told what to do, you want to know why first. This video will show you why this strategy works so well. It will attach itself to many of the concrete conclusions we've drawn from science, analysis, and logic in the previous sections.

In showing why mini habits work, we'll also cover why most strategies you see do NOT work...at all. I'm an expert in strategies that don't work. I focused on them for 10 mediocre years. And I mean focus. I've been heavy into personal growth for a long time, and it turns out that "wanting it" isn't enough. Having a smart strategy is enough.

Music by Kevin MacLeod

Picture credits:

10:07

Part 2 of why mini habits work. Before we jump into the step-by-step section, it's important that you understand why this strategy is so effective. Why? Because it will help you make minute adjustments (especially mentally).

Perhaps you could succeed by following directions blindly, but when you understand the core concept behind it, you can apply it to other areas of your life! This information is for more than just habit-building.

Music by Chris Zabriskie & Broke For Free

02:33

Laura and I wrap it up. In this video, we end with a big list of benefits you can expect to experience with the Mini Habits strategy, though not all of them are FDA-approved.

Section 5: Eight Small Steps To BIG Change
08:18

Step one is to choose your mini habits! We'll guide you through the full process of how to do this and show you what you need to consider and why.

Music by Chris Zabriskie

04:30

Now that you have 1-4 mini habits, it's time to test them. Are they really what you want? This is so important because there's no strategy that can overcome the wrong choice. If you're picking a behavior that you want on paper, but don't actually want, you'll have better luck wrestling an alligator. I know some people are skilled at wrestling alligators, but the point is that most of us are better off not doing that.

Music by Chris Zabriskie

11:38

Now you have 1-4 mini actions you've chosen to do every day, and they're "why drill" approved. Great! Now comes the question of "When?" When during your day will you actually do them? There are three trigger/cue possibilities here, including one that is completely unique to the mini habits method (it's the one I use, too). You won't find it in any other habit strategy that I know of...and it's great!

Music by Chris Zabriskie

08:16

This one is weird. The truth is that you don't explicitly need rewards with mini habits. I know it's squarely against the science of habit-formation, but mini habits are so unique in their small size that you can maintain them without the assistance of rewards. Most habit strategies need rewards because you're beating yourself up to try to keep up with the difficulty. Not so with mini habits.

That said, in this video, we're going to cover the purpose of rewards, including a surprising benefit of them. The general idea is to be mindful of rewards. You can absolutely attach rewards to your mini habits too. It's up to you, and this video will help you decide what's right for you.

For me, it comes down to simplicity. A key reason I quit strategies and organizational systems is because I loathe micro-management. I keep my mini habits as simple as possible, and that means I'm not micro-managing my rewards. I'm not saying it's right for everyone, but it is right for me. The mini habits strategy gives you clear-cut, but flexible advice to mould it to your lifestyle and needs.

Music by Chris Zabriskie

Picture credits:

07:21

You might be surprised to find that I don't track my mini habits anymore. That's because I've been doing them for almost a year. They're habits now.

In the early stages, though, one thing you MUST do is track your mini habits. Tracking them is going to help you remember to do them. Before a behavior is habit, it's like a stranger to you. You might forget its name, forget what it does for a living, etc. Tracking the habit keeps you mindful of the change you're making, and also provides a healthy dose of positive reinforcement.

Back when I was tracking my mini habits, I LOVED seeing that streak of checks. It feels so good to be consistent. But now, I'm beyond that stage. I just reap the benefits of these habits!

Music by Chris Zabriskie

03:46

It all rests on this. If you can't keep your thinking small, your mini habits will explode or something extreme like that. This video shows you why you must think small and warns you of a couple things that may happen in your journey.

Music by Chris Zabriskie

02:53

Summary: you can either have impressive goals or impressive results. The way to impressive results is through consistency, not a high expectation of quantity. The main thing mini habits do is shift your mindset from aiming for big single accomplishments to amazing consistency. If there's one thing you should know by now, it's that consistency is king. That's how our brains change.

Music by Chris Zabriskie

02:18

The final step gives some pointers about what a habit looks like. Many of you will have dozens of habits you want to form. When a behavior starts looking like this, you can consider moving on. But do be careful. I like to play it safe and let my habits get really strong before I consider adding something else.

Music by Chris Zabriskie

Section 6: Eight Rules
08:00

You've got the blueprint for habit success, but don't get toooooooo comfortable. Since everyone loves rules, here are a few you'll want to keep in mind for the road ahead. Ok, they're more like important guidelines.

Music by Kevin MacLeod

03:52

What's up with the rules? Laura and I discuss.

Music by Chris Zabriskie

Section 7: Shrink Bad Habits
08:03

We all know what it's like to be tempted, but we're going to play a game to tempt you right now so that you can feel what it's like to be tempted as we talk about temptation. Playing this game will reveal a few key insights about our battle with bad habits.

Music byRoccoW

1 page

This table breaks down the common good/bad habit strategies, why they're effective or not effective, and commentary on each one. It's a great way to understand how we're going to approach bad habits using the Mini Habits methodology. I recommend downloading it—it's easier to read that way.

03:41

How does a bad habit happen? There are four stages. Stages one and two happen fast (and they could possibly be merged into the same step, but they're distinct enough to separate). In this video, you'll see the full process of how a bad habit happens, and then we'll discuss the first line of defense—avoiding triggers.

Music by Chris Zabriskie

04:22

Some triggers are unavoidable. So what can you do when you find yourself in a tempting situation? There's only one way—divert course immediately! If you don't divert course and try to resist the temptation head on, it will wear you down in no time. Diverting course is a combines quick and easy action with distraction to get you on a different path.

Music by RoccoW

08:41

It's the question everyone asks: do you quit your bad habit cold turkey or try to scale back? In almost all cases, cold turkey is a better strategy, and the reasons range from psychological to practical. It has a bad reputation only because people go about it the wrong way. Here's the right way to do it.

Music by Chris Zabriskie

Section 8: Modifications & Conclusion
06:17

There are some modifications here for you to consider. They aren't a part of the "core" Mini Habits strategy because I don't recommend them. The reason I don't is because they bring more complexity to the strategy, and this strategy works so well in part due to its simplicity. That said, there are certain situations in which these modifications could prove to be useful or even prudent, and they are discussed here.

Music by Broke For Free

04:50

That's it! Laura and I summarize the key points of the course here. We thank you and appreciate your participation in Mini Habit Mastery. And we hope that you enjoyed it immensely!

Think small, my friends, and you'll master your behavior.

Want more? Check out the resources below.

Music by Chris Zabriskie

5 questions

Test your understanding of the power of mini habits!

Section 9: Bloopers & Bonus Content
Bloogers In Bloopsville (aka BLOOPERS)
04:12
The One Push-up Challenge (How It Began)
Article

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Instructor Biography

Stephen Guise, International Bestselling Author, Habit Formation Expert

Stephen Guise is a worldwide thought leader and authority on habit formation strategies. He's best known for writing Mini Habits, an international bestselling book with 120,000+ copies sold across 14 languages. The Mini Habits strategy is a phenomenon worldwide—it's been the #1 selling self-help book in the United States, Canada, and South Korea.

After writing Mini Habits, Stephen created Mini Habit Mastery, a video course based on the book. It quickly drew acclaim from students and is among the highest rated courses on Udemy for its life-changing content and dynamic presentation. 

Stephen still writes every day in his Seattle apartment thanks to his own mini habits. He is currently writing his third book, Mini Habits for Weight Loss

Instructor Biography

Laura Avnaim, Actress Extraordinaire

Laura has shown a love for the camera from a very young age, writing and acting in sketches and commercials from home, beginning as early as age five. She is an artist at heart, enjoying drawing, painting, singing, and playing piano. While she spent a good deal of time traveling the world, she also received her Bachelors degree in Early Childhood Education, finishing her student teaching in Bangkok, Thailand. In the past few years, she has returned to her love of film, and has been quickly adding credits to her resume in film, television, and commercials. She loves nothing more than being on set, and is fully enjoying pursuing her dreams!

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