Float lightly

Life isn’t as serious as my mind makes it out to be.

Eckhart Tolle

Seriousness is not a virtue. It would be a heresy, but a much more sensible heresy, to say that seriousness is a vice. It is really a natural trend or lapse into taking one’s self gravely, because it is the easiest thing to do. For solemnity flows out of men naturally; but laughter is a leap. It is easy to be heavy: hard to be light. Satan fell by the force of gravity.

G. K Chesterton

Filed under: Be fully present Tagged: balance, Be fully present, Joy, Life, Meditation, Mindfulness

Q&A: How can 4 minutes transform your life?

Hey friends! We’re traveling this week but I didn’t want to miss a Q&A, so I thought I’d just write to you instead 🙂 Let me know if you like this format or prefer video! Enjoy! *** The Q: “People nowadays are so so busy, I’d love to hear how it’s ok NOT to feel […]


Q&A: How can 4 minutes transform your life? was first posted on October 18, 2017 at 5:00 am.
©2016 “Bad Yogi Blog“. Use of this feed is for personal non-commercial use only. If you are not reading this article in your feed reader, then the site is guilty of copyright infringement. Please contact me at adrien@badyogiofficial.com

What Am I Doing With My Life? – Dealing with the Unknown

figuring out what we're doing with our lives

What Am I Doing with My Life? – Dealing with the Unknown Have you ever asked yourself the question, “What am I doing with my life?” I certainly have. We hear this quite a bit in our groups from our students. I was asked last week again about what to do with these thoughts and feelings when they arise, and …

The post What Am I Doing With My Life? – Dealing with the Unknown appeared first on One Mind Dharma.

7 Borderline Miraculous Health Benefits of Coconut Oil

7 Borderline Miraculous Health Benefits of Coconut Oil

BY BRITT BRANDON, CFNS, CPT

7 Borderline Miraculous Health Benefits of Coconut Oildelicious and highly nutritious coconut oil is a virtual panacea with a variety of borderline miraculous health benefits and uses. photo: alexandra gorn

Coconut Oil’s Many Health Benefits

Despite their name, coconuts aren’t nuts. They’re actually the fruit (scientifically termed drupes) that drops from the lovely palm fronds atop the beautiful coconut palms inhabiting tropical areas of the world. Named by sixteenth-century Spanish settlers, coconut derives from the Spanish word coco, used to refer to the skull. They coined the term because they thought the three indentations on the coconut’s fibrous outer coating resembled a skull’s two eyes and nose.

Originating in the tropical landscapes of Florida and the numerous tropical islands around the world, coconut palms provide us with a plentiful crop—55 million tons per year. Coconuts actually account for up to 60 percent of some Pacific cultures’ diets. In economic trade, medicinal treatments, and nutrition, the coconut has established itself as one of the most important natural resources known to humankind.

The History and Uses of Coconut Oil

Coconut fossils dating back 55 million years have been discovered in parts of Australia and India, yet earlier fossils found in parts of the Americas lead some researchers to theorize that South America and southern North America may have been the coconut palm’s birthplace. The coconut’s ability to germinate even after the fruit has traveled the earth’s oceans for 100 days or over 3,000 miles has made it difficult to determine where the coconut originated. Regardless of the coconut’s birthplace, its importance in myriad cultures throughout time is evident in multiple written works dating back 1,500 years.

Although Pacific cultures had utilized coconut oil’s medicinal powers for centuries, the Americas only learned of its healing properties in the mid-eighteenth century. Coconut oil’s use for skin and hair and its ability to combat bacteria, fungi, viruses, parasites, and microbes quickly made it a commodity of high demand in the Americas. In only a few decades after its introduction in the early 1900s, the oil’s popularity skyrocketed. Finding the best method for extracting and processing the oil quickly became a focus for manufacturers worldwide.

Two methods were identified for developing coconut oil: “dry” and “wet.” The dry process involved drying the “meat” of the coconut using heat, sunlight, or chemical solvents, followed by pressing the oil directly from the meat. The wet process compressed the coconut meat to expel the liquid and then separated the oil from the water via fermentation, boiling, or various chemical processes. Because the wet process required the use of heavy machinery, was more expensive, and often resulted in a lower yield, the dry process became the more common procedure used to produce coconut oil. Once the chemical solvents in the manufacturing process were replaced with natural treatment alternatives that were not exorbitantly expensive, the dry process became even more appealing to manufacturers. To this day it remains the go-to process for extracting and developing extra virgin coconut oil.

The Unique Fat in Coconut Oil

Because of its high saturated-fat content, coconut oil was once thought to be unhealthy. However, researchers studying its unique properties stumbled upon an important difference between coconut oil and other high-saturated-fat foods. They discovered that coconut oil benefits health because it contains a unique type of saturated fat, classified as lauric acid, to which the body responds differently than it does to any other saturated fat.

Lauric Acid

Lauric acid is found in other natural sources, such as breastmilk. This twelve-carbon fatty acid is enzymatically digested, shuttled straight to the liver, and metabolized into a monoglyceride called monolaurin. During the digestive process, coconut oil’s beneficial lauric acid increases energy levels and stamina, and boosts “good” cholesterol (HDL) levels. In addition, lauric acid and monolaurin act as antibacterial, antifungal, antiviral, and antimicrobial agents that potentially safeguard against common illnesses and ailments of the viral, bacterial, fungal, and microbial sort.

Different Types of Fatty Acids in Coconut Oil

Fatty acid chains of different lengths affect the body differently. Fats are classified in two ways:

1. By the type of saturation
2. By the length or size of the fatty-acid chain

“Saturation” is further broken down into different categories: saturated, monounsaturated, polyunsaturated, etc. The classification is used to describe the type and number of bonds that make up the fat molecule. The length of the fatty acid’s “carbon chain” of carbon and hydrogen atoms is what determines a fat’s classification as a short-chain fatty acid (SCFA), medium-chain fatty acid (MCFA), or long-chain fatty acid (LCFA). Long-chain fatty acids are found in animal and dairy products—they’re the ones that can contribute to the buildup of plaque in arteries, increased LDL cholesterol, etc. Coconut oil is composed of medium-chain fatty acids or medium-chain triglycerides (MCTs), which help the body rather than harming it.

The Special Health Benefits of Coconut Oil

Okay, I realize you may be dubious about all these supposedly great coconut oil uses and benefits. We’ve been taught to be skeptical of anything that sounds too good to be true—and for good reason. When medications promise to deliver outstanding results but also create sneaky side effects, when foods promise to be fat-free but are packed full of lots of unhealthy ingredients and calories, or when a new product assures us it can help us lose weight overnight with no effort at all, we know to be wary of the claims and skeptical about the results.

Coconut oil, however, is one of the few products where consumer skepticism is not warranted. Scientific research and peer-reviewed studies present evidence to demonstrate the amazing powers of coconut oil in improving virtually every area of your health…and your quality of life.

For example:

+ A study published in Skin Pharmacology and Physiology in 2010 determined that coconut oil had a beneficial effect in treating wounds.

A study published in 2012 in the Evidence-Based Complementary and Alternative Medicine Journal discovered that coconut oil helped to prevent bone loss due to osteoporosis, and improved bone structure.

A study published in Neurobiology of Aging in 2004 showed that medium-chain fatty acids improved memory recall in Alzheimer’s patients.

A study published in the Journal of Cosmetic Science’s March/April 2003 issue found that coconut oil used for hair conditioned and improved damaged hair, and protected hair from further damage.

And that’s just the tip of the iceberg!

The main components responsible for providing all these different, effective benefits of coconut oil are medium-chain triglycerides (or “medium-chain fatty acids”), lauric acid, and capric acid. These multipurpose agents fight to prevent illness, improve immunity, and safeguard the health of your body externally and internally. Coconut oil’s effectiveness is not just a gimmick or a fad.

One product and one simple lifestyle change can dramatically improve your overall well-being, providing benefits to your blood, metabolism functioning, digestion and nutrient absorption, and so much more. All you have to do is consume 1 to 3 tablespoons of coconut oil in its liquid or solid state daily to enhance your overall health and safeguard it for years to come.

You can store your coconut oil in your refrigerator or cabinet. When kept at a temperature higher than 75°F, coconut oil becomes liquid; at lower temperatures it solidifies. Either way, it provides the same benefits. The virgin, organic variety of coconut oil has a shelf life of fifteen months to three years, but I’m sure you’ll use up your trusty container of coconut oil well before that length of time once you discover how many ways you can use it in your everyday life.

1. Increase Nutrient Absorption

Nutritional deficiencies cause illnesses and diseases that wreak havoc on the world’s population—and not only in poor nations. With proper nutrition, the body is able to function properly and fend off illnesses; therefore, a quality diet is a lifesaver, literally. Each bite of food you consume contains nutrients that serve as the building blocks your body needs to perform everyday functions: provide energy; digest food; and maintain the health of your brain, heart, organs, and bones.

One benefit of coconut oil is that it increases the body’s absorption of necessary vitamins and minerals—by as much as eighteen times—when you add it to foods or consume it prior to eating. Put a single tablespoon into your food, or take 1 tablespoon 1 to 3 times per day to ensure that your body can absorb and utilize the nutrients you need. As New York Times bestselling author Dr. Joseph Mercola explained in his article about coconut oil “Which Oil Will Help You Absorb Nutrients Better?”, “not all oils are created equal when it comes to nutrient absorption…Some work better than others and can actually enhance the amount of nutrients your body receives from the food you eat.”

When your body is deficient in vitamins or minerals, it is forced to limit the processes in which those elements are used—it may even extract those essentials from the existing stores found in the blood, organs, and bones. Deficiencies make the body more susceptible to illnesses and diseases that it could fight off if it were healthy. By using coconut oil in your daily diet, you’ll improve the overall quality of your health and safeguard against possible illness.

2. Sharpen Mental Clarity

You probably know that caffeine acts to boost mental clarity, but you may not know that one of coconut oil’s benefits is improving mental alertness—quickly, naturally, and for longer durations than caffeine. When you consider that 60 percent of your brain is fat, it seems logical that feeding it a healthy fat—coconut oil—would make your gray matter function better. And, indeed, it does. Whether you’re feeling sluggish in the morning, out of energy in the afternoon, or simply find yourself slipping into a “brain fog” at any time of the day, coconut oil use can help. By adding 1 to 3 tablespoons of coconut oil to your daily diet, you can dramatically improve your mental alertness and maintain a higher level of cognitive functioning throughout the day. You can also add a dollop of coconut oil to your coffee or tea for a quick “pick me up.”

With medium-chain fatty acids that are quickly and easily digested, coconut oil has special stimulating effects on brain functioning that no saturated fat provides. Ingesting coconut oil benefits your brain by providing immediate and long-lasting energy. This sudden stimulation “wakes up” your brain and improves your mental awareness and cognitive functioning.

Studies have also shown that ingesting coconut oil significantly increases the production (and resulting number) of ketone bodies in the blood. Your brain requires “food” for energy and utilizes ketones for optimum nourishment. A 2013 study published in Biomedical Journal found the medium-chain triglycerides in a ketone-boosting diet to be “one of the most effective therapies for drug-resistant epilepsy.” Coconut oil use may even reduce the incidence of serious degenerative mental conditions such as Alzheimer’s.

3. Fight Fungal Infections

For fighting fungal infections, the benefits of coconut oil’s natural healing capabilities exceed those of products provided at your local drugstore—in fact, a study published in the Journal of Medicinal Food in June 2007 advised that “Coconut oil should be used in the treatment of fungal infections.” When the body succumbs to a fungal infection, a number of possible afflictions may arise, ranging from mild discomfort and fever to severe bouts of infection that spread to other parts of the body (even the brain, lungs, and internal organs), requiring hospitalization—some of these afflictions may even result in death. According to a 2013 article in Science Daily, fungal infections cause more than 1.3 million deaths worldwide annually. You can greatly reduce your chances of having a bout of life-altering or life-threatening illness related to a fungal infection, however, and coconut oil can play a role.

To help prevent against fungal infections, use:

+ 1 to 3 tablespoons of coconut oil
+ Consume each day (neat or added to food).

To topically aid fungal infections, use:

+ 1 teaspoon of coconut oil

With a cotton ball, apply coconut oil to the affected area of the skin as often as 5 to 10 times per day.

More than half the composition of coconut oil is a saturated fat that belongs to the classification of medium-chain fatty acids. This part of the coconut oil is processed by the liver and broken down to create lauric acid, which in turn becomes an antibacterial, antimicrobial, antiviral, and antifungal combatant against infection. These powerful properties of coconut oil can effectively relieve fungal infections.

4. Soothe Dry Skin

So many conditions can contribute to dry skin that it’s difficult to find someone who doesn’t suffer from this condition. Do you wash your hands repeatedly throughout the day to prevent potential infection? Are you exposed to extremely cool or dry conditions because of your climate? Do you suffer from a skin condition that is exacerbated by lifestyle or environmental factors? Do hormonal issues upset your skin’s pH balance? Thankfully, there are many uses of coconut oil for skin can help relieve dry skin and repair the effects of dryness while also delivering the germ-fighting properties of lauric acid and capric acid that safeguard your skin’s health.

Uncomfortable dry skin can affect any part of your body. Not only do you want to get rid of dry patches on your skin, you want a dry-skin soother that also provides protection from infections caused by bacteria, viruses, fungi, and microbes that can attack the vulnerable areas of the skin that have become cracked and irritated by dryness. Using coconut oil for your skin delivers intensive moisturizing benefits, while simultaneously providing antibacterial, antiviral support for damaged skin.

1. Apply a thin layer of coconut oil to dry patches of skin.
2. Allow the oil to be absorbed into the skin for 5 to 10 minutes.
3. Reapply the oil as often as needed.

Your skin is the largest organ in your body, and you can give it support by consuming just 1 to 3 daily tablespoons of coconut oil. This benefits your body by helping it better absorb and deliver essential nutrients needed for optimal skin health. By maintaining a daily dietary regimen that includes the consumption of coconut oil for skin health, you can quickly, easily, and safely improve internal conditions that prevent dry skin and keep your skin moisturized regardless of the external conditions it has to endure.

5. Nix Acne

Acne is a reaction to bacteria that has been absorbed into the skin’s cells or that is causing an encapsulated blockage of one of the skin’s sebaceous glands or pores. The clogging of the pores, which are responsible for purging bacteria, dirt, grime, and germs that cause irritation, can lead to redness, irritation, blackheads, whiteheads, or acne. Products that contain salicylic acid, a powerful synthetic acid intended to kill bacteria that cause acne, can actually cause more irritation and can lead to other conditions including dryness, overproduction of oils (in response to the dryness), inflammation, and possibly contribute to wrinkles. By opting for a more natural treatment method—coconut oil—for your skin, you can achieve results that will leave your face acne-free and moisturized, without unpleasant side effects.

With antibacterial properties from lauric acid, coconut oil can be applied directly to the skin of the face and/or body—wherever acne is prevalent. Soak a cotton ball in liquefied coconut oil and apply a light coating of oil to your skin as often as desired. Coconut oil can also assist in maintaining a healthy balance of oils on the skin and keep your skin free of acne-causing bacteria to further minimize the development of acne. An acne study published in the Journal of Dermatological Science in 2013 found that lauric acid inhibited bacterial growth and reduced inflammation. This anti-inflammatory property can reduce redness and irritation on the skin where blotches and discoloration occur. Try blending in tea tree, oregano, or rosemary essential oils for added benefits. In just a matter of days you’ll start developing evenly toned, radiant, acne-free skin.

6. Stimulate Hair Growth

Whether you’re trying to grow your hair longer or stimulate growth in areas of thinning hair, commercial products often fail to deliver the promised results. Additionally, these potions and lotions may be packed with harsh chemicals that can damage your hair or seep through your scalp and infiltrate your blood stream through the numerous veins that lie just below the skin of your scalp.

If you’re seeking a safe, natural way to stimulate hair growth, look no further than coconut oil for hair health. Its moisturizing properties help to maximum moisture retention at the base of the hair shaft. Coconut oil also benefits and stimulates collagen production, due to its lauric acid and capric acid that combine to promote the regeneration of skin cells and hair follicle production, which can help improve hair quality and encourage new hair growth.

Use this simple procedure to optimize hair growth by protecting the new hair’s structure and delivering powerful phytochemicals and vitamin E to the scalp:

+ ½ cup of coconut oil

+ Massage oil into your scalp and hair. Allow the oil to be absorbed for 1 to 3 hours, or up to a day if you have the time. Rinse, then shampoo and condition as usual. Repeat the process every 1 to 3 days to maximize results.

+ To support this topical application, consume 1 to 3 tablespoons of coconut oil per day for hair that looks extra smooth and healthy. This enhances hair growth by enabling your body to better absorb the vitamins and minerals needed to maintain hair health.

Can Your Ponytail Damage Your Hair?

Yes! Surprisingly enough, studies have shown that when the hair is repeatedly pulled into a ponytail, the strands of the hair are exposed to more stretching and breaking. Wet hair, which is weaker than dry, is more prone to damage. One benefit of using coconut oil for your hair is that you’ll strengthen your locks to prevent breakage.

7. Whiten Teeth

In addition to using coconut oil for your hair and skin, did you know that most of the stains and discoloration that occur on teeth can be easily removed and prevented with simple, inexpensive at-home treatments? One of the little-known benefits of coconut oil’s uses is that it can help naturally whiten your teeth. You can enjoy coffee, tea, and red wine without developing the yellowish or grayish discoloration that often results—and without the chemicals contained in popular, commercial teeth-whitening products.

Combine three simple ingredients to brush away stains, whiten teeth, and prevent future stains. It works quickly—and you don’t have to refrain from eating and drinking for hours before and after the procedure.

+ 1 teaspoon coconut oil
+ 1 teaspoon apple cider vinegar (the unfiltered, unpasteurized, organic version)
+ 1 teaspoon hydrogen peroxide
+ 1 tablespoon water

Combine all the ingredients. Sip the concoction; swish throughout your mouth and over your teeth for a minimum of 1 minute and up to 5 minutes. Spit out the mixture and brush teeth as usual. You can repeat the process as often as necessary throughout the day to brighten your teeth and safeguard your pearly whites.

coconut oil for health book coverThis article on the benefits of coconut oil is excerpted with permission from Coconut Oil for Health: 100 Amazing and Unexpected Uses for Coconut Oil by Britt Brandon, CFNS, CPT. Copyright © 2016 Adams Media, a division of Simon and Schuster. Used by permission of the publisher. All rights reserved.

About The Author

Britt Brandon is a certified personal trainer; a certified fitness nutrition specialist; and the author of many books, including Apple Cider Vinegar for Health, Coconut Oil for Health, The I Love My NutriBullet Recipe Book, Activated Charcoal for Health, and The “I Love My Instant Pot” Vegan Recipe Book. As a competitive athlete, trainer, mom of three small children, and fitness and nutrition blogger on her own website UltimateFitMom.com, she is well versed in the holistic approaches to keeping your body in top-performing condition.

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Why Buddhists Should Run for Public Office

Volunteering in political campaigns was something I’d done for decades. But it was only after moving to New Hampshire—where we take our role as holding the first presidential primary every four years very seriously—and working on Howard Dean’s presidential campaign that I was inspired to run for a seat in the state legislature.

In November 2004, after campaigning hard and knocking on a lot of voters’ doors, my effort for a seat in the New Hampshire House as a Democrat in my district was not only a success but also an upset.

I’m now serving in my fifth and final term. It wasn’t until 2007, though, that my life intersected with Buddhism. I started meditating, attending retreats, and, when the right teacher appeared, I took refuge. As far as I know, I’m the lone Buddhist in our unique 400-member House that we call a “citizen legislature” (and are compensated at $100 per year).

Walk into any American sangha gathering, and you’ll likely find social workers, hospice volunteers, psychologists, nonprofit employees, and others who work or volunteer in helping professions. But how many elected officials will you find? Federal, state, and local governments and municipal boards might function a lot differently if we had more Buddhists serving in positions.

I can hear you saying, “No, not me. I can’t do that!” But, yes, I’m talking to you. This is the time, and I’ll tell you why.

Suzanne Harvey

In environmental activist and Buddhist scholar Joanna Macy’s retelling of the 12th-century Shambhala Warrior’s Prophecy, bodhisattvas [those who strive to reach enlightenment for the sake of all beings] are called to action “in a time when life on earth is in danger . . . when the future of all beings seems to hang by the frailest of threads.” “Go into the corridors of power where decisions are made and dismantle the weapons” with compassion and wisdom, Macy says.

We need more bodhisattvas in the corridors of power. Now.

When I enter the state house complex, my practice enters with me. In this heightened partisan environment, which is a microcosm of Washington, DC, my elusive state of equanimity gets tested to the max. And so do my attempts at generosity, compassion, and seeing buddhanature in each of my colleagues. Yet, this is the practice.

As the dharma took root in me, I found myself being less habitually reactive, doing less eye rolling, and listening more deeply when colleagues planted their feet on  opposite sides of an issue. When I’ve taken the losing side on a contentious bill and believed its passage would harm many residents, as disappointed as I might have been with the result, there was only one lesson to go forward with: start where you are.

Obviously, you don’t have to be a Buddhist to make a positive difference in the lives of others. But with the Mahayana intention of being of benefit to all beings, there are many levels of civic service in which practitioners can bring their practice to the table and change the debate—or at least create a valuable pause in the discussion, a space in which all can feel heard with respect and without judgment.

Sometimes a tranquil presence, sprinkled with comments sprung from compassion and insight, changes the whole tone of a debate. Advocating calmly for or against an issue without disparaging your “opponent” can turn a discussion from contentious to thoughtful.

You can’t talk about engaged Buddhism without talking about ego, or our concept of the self.There are fewer environments in which egos are more prominent than in politics, whether local, state, or national. This is not to say that the biggest egos always win or that you need a strong one to navigate the corridors of power. You do, however, need passion about your chosen issues.

Through Buddhist teachings we practice dropping our ego and our habitual reactivity. On a practical level in my work, for example, I don’t advocate for “my bills,” but rather for ideas that I believe will improve lives. Along with the “wins,” there are also disappointing outcomes. You fight for your beliefs, but you don’t own the only solution, and you won’t always win. Then you start where you are and work from there, modeling a way of being that reflects a different kind of powerful presence than a narcissistic one.

In some states, running for a seat in the legislature may necessitate raising a lot of money; in others, not so much. If you want to run for any office, you need to have a good answer ready when you’re asked why you’re running. You can start by attending meetings of your local party committee and getting known. Find out what the district map looks like and see if you feel up to running that level of a campaign. The same is true for a more local elected position, such as on the city council or education board.

Most cities and towns also have commissions where members are appointed instead of elected. Do some sleuthing to find out what they are and which one aligns with your passion. Conservation commission? Planning or zoning board? Library trustee?

Start attending meetings and participating in the public part of the discussion, which might mean offering prepared testimony or a simple statement of support or disagreement. Make yourself known to party officers or the person who appoints or nominates board members (often your mayor). Submit thoughtful letters to the editor in your local newspaper.

If your interest has been sparked here, think about the prophecy and then meditate, as I often do, on Green Tara, with her one leg extended, ready to step out into the world, engaging with fierce compassion and wisdom to help wherever needed.

A few years ago, after I’d been out of the legislature for a while but was thinking of running again, my teacher said something that really struck me: everything changes when a practitioner is in the room.

It’s difficult for me to confirm if I’ve personally have had an effect like that. I do know, though, that while standing strong for the issues important to me, by not being distracted, by keeping my reactivity in check, and by being present to my colleagues and to the citizens who come to my committee to testify, I’ve successfully helped move some important bipartisan initiatives with the ongoing wish to be of benefit to all. Let me know if you’re ready!

Connect with Harvey and other Buddhists in politics on the private Facebook page “Buddhists in Politics”

The post Why Buddhists Should Run for Public Office appeared first on Tricycle: The Buddhist Review.

The Best Autumn Ayurveda Skincare Advice for Yogis

As the days shorten, the weather cools, and the dry autumn winds begin to stir, we often experience similar energetic shifts in our bodies, and especially on our skin. According to yoga’s sister healing science Ayurveda, fall is the time when the vata dosha (bio-elemental energy) becomes dominant. This seasonal shift into vata is often first felt on our exterior—causing dry, rough, and lifeless skin, with potential increases of flaking, …

Autumn Ayurveda Skincare

Continue reading “The Best Autumn Ayurveda Skincare Advice for Yogis” on Yoga Basics.com

Habit Mastery: My New Course to Help You Level Up Your Skills

By Leo Babauta

I’m excited to tell you about my new video course, Habit Mastery, which is designed to help you practice and level up your habit skills.

It’s a 12-week course with two video lessons a week, daily practice, and interviews with 11 other amazing habit experts.

Guys, this is one of the best things I’ve ever created, and I really hope you’ll join me.

The course includes weekly Q&A where I answer your habit obstacle questions, a Facebook group for support from fellow participants, and 7 bonus ebooks. All of this for $299. The course will start on October 23, 2017 (but you can start anytime) … and it will run for 12 weeks.

Level Up Your Habit Skills

What will we cover in this course? Basically, the goal is to get you from one level of mastery to the next:

  1. Beginner to Intermediate: You struggle to create habits, and feel a bit lost in sticking to anything over the long term. We’ll have you practice the basics and some key skills to overcome the most common beginner problems.
  2. Intermediate to Advanced: You have successfully created some habits, but often have them fall apart when things get disrupted, and struggle with more difficult habits. We’ll have you practice advanced skills, and your habits will get more solid overall.
  3. Advanced to Habit Master: You are pretty good at creating habits, but are in a place where you’re trying to optimize your day, and are dealing with the more dynamic aspects of habit creation. Also, you’d like to tackle some of the hardest habits — mental habits. You’ll practice these and be amazing at everything.

Of course, it will all depend on how much work you put into it, but with the video lessons, daily practice, Facebook support group and ability to ask questions … we believe you’ll be in the optimal conditions for getting good at habits.

Topics We’ll Cover

Some of the topics we’ll cover during this course:

  • How habits work, and how to get started getting good at them
  • The most common obstacles, like disruptions, other people, your tendency to give up, starting again after stopping, and more
  • How to structure your environment to make yourself more likely to stick to habits
  • The common obstacles for common habits such as exercise, diet, meditation, waking early, decluttering, finances, procrastination, and more
  • How to quit a bad habit
  • How to change your mental habits
  • How to get good at keeping your word to yourself
  • And much more (seriously, we’ll cover a ton of amazing stuff)

Habit Expert Interviews

I have had the honor of interviewing the most incredible lineup of habit experts I could imagine, and their interviews will be a part of the course:

  1. Tim Ferriss, author of The 4-Hour Workweek and The 4-Hour Body
  2. Charles Duhigg, author of the Power of Habit
  3. BJ Fogg, director of Stanford University’s Persuasive Tech Lab and the Tiny Habits program
  4. Gretchen Rubin, author of Better Than Before: What I Learned About Making and Breaking Habits
  5. Chelsea Dinsmore, co-founder of the awesome Live Your Legend blog, and one of the most grounded people I know
  6. Dr. Sean Young, author of Stick with It
  7. James Clear, author of Transform Your Habits
  8. Courtney Carver, author of Be More with Less blog and Soulful Simplicity
  9. Tynan, author of Superhuman by Habit
  10. Scott Young, author of How to Change a Habit

Honestly, I am so psyched to bring the incredible wisdom of these experts to you, they are all quite amazing!

Bonus Ebooks

In addition to the course, which I believe is already very valuable … I’m offering seven bonus ebooks that I’ve written:

  1. The Habit Guide
  2. Discipline, Solved
  3. Essential Zen Habits
  4. The Do Guide
  5. Un-Procrastinate
  6. Beginner’s Guide to Mindfulness
  7. Focus: A Simplicity Manifesto in the Age of Distraction

This is about a $50 value (some of these books aren’t for sale anymore), but honestly I think if you put them to use, they could help you change your life.

Ask Questions, Leo Will Answer Them

In addition to the video lessons and exercises, I’m creating a Facebook group for discussion among participants, as well as the ability to submit questions about your particular struggle.

I’m going to do my best to answer most or all questions in articles and videos that I’ll publish during the course.

In answering these questions, I’ll be customizing the course for you. And I think we can all benefit from a discussion of whatever habit obstacles you face.

Please Support Zen Habits

If you sign up for this course, you’ll be helping to support my business and my family, and I would greatly appreciate it. I don’t run ads, do affiliate promotions, or sell products on Amazon. My entire business model is to create great content (books, courses, Sea Change Program) that will help you guys live a better life.

Again, this is probably the best thing I’ve ever created. I would love it if you supported the site by taking part in the course, and in the process, get good at a key set of life skills.

I hope you’ll join me.