Okay, now let's go for the last step creation the reward. You already chose a trigger, you defined your routine. So now we will talk about what is a reward and why it is important to end well, your routine. Because you have the reward is to create some supports to make your habits tick in time. It's really, really important and as the oversteps most of the people don't create a reward. You know, there is in fact there is two kinds of reward there is the internal one gene center one is the one which is gained by the habit itself.

This is the result of the house It is what you gain once you have perform your routine. For example, if you do sports, you will be in better shape. So this is the result of your routine. If you meditate, you will be more calm. For example, though, this internal reward is the result of the routine. It just that it's easier, but it's important to understand that this internal reward exists.

And it's, it's really, really important to have it in mind when you perform your routine. So I won't speak longer about this one, but just just keep it in mind. Second one is the external rewards are important too because this will help us to And the process for example, what kind of reward can you create? Of course, the reward just come after you perform the routine, not during the routine, of course. So, the goal is that once your routine is ended what you once you have performed the list of steps of your routine, you will take take time for you to reward yourself and what is the kind of reward you can create? Well you have you have a lot of choice it can be some food and you can just eat a small cookie.

It can be a beverage it can be Yeah, taking a coffee or tea some some fruit juice, but it can be also another action. It could be just some rest it can be a shower You know, once I finish running in the shower is my reward because it's a really great time to raise thing can Yeah, it can be also a phone call to a friend or to your father or mother. It can be watching some video on YouTube on your TV. The goal is to choose a railroad, you really appreciate it's important because because you need to appreciate your progress during your, your routine, the during the, the list of action you you perform, and we we will start to speak about the results you reach because, you know, if you for example, if you want to write every day and use the compound effect, maybe at the beginning, maybe you'll goal is to write yes 500 words and at the beginning maybe you will write an E 100 or 200.

And with time you will be you will reach 300 400 and then 500 and it's important to reward yourself for the progress important to appreciate them. And to understand that yes, it will take time, but we have time this is the this is the goal, the core of the habit creation using time using the benefit of the time. But your reward must be chosen wisely. Why? Because, as I told you, this will help you stick your habit in time. So, you must choose something you really like something you you really appreciate something in which make you feel good.

Just After the routine once the routine is ended, and it can be it's good to something which is totally different from the habit. You just perform to create a break. And it being your mind understand what your routine is ended and you're starting something. Yes. So now we will add a little exercise you know as usual. And it's like for the trigger exercise.

It's a brainstorm exercise. Just list all the possible rewards you can create for you. what pleases you in this rewards so it's just like for the three year you will create a list and pick up one specific for your habit for the habits you want to create. So, just remember, you have you have a lot of choice here is just Example but you have I don't know you realize so I don't know especially what pleases you. But just brainstorm on that and list all all the possible rewards. You can, you can create.

I will give you an example for me. My, my, my reward for meditation is to take my coffee. Why? Because I love to. I love my coffee after my lunch break. You know, when I created this meditation a bit, as I told you, my trigger is the hand of the lunch around 1pm.

Then I have my routine, which is putting my headphones, launching my headspace application for meditation. And then my reward is my coffee and beer. For creating this habit, it was complicated for me to do meditation to meditate. So once I started to understand what various trigger routine rewards, I created it differently. And at the beginning, I, I was drinking my coffee just after the lunch, and we've a little change, which is meditate before microfi I totally totally brain hike brain hack myself, you know, because my coffee was just an event and now it's a reward. And it's the, the, the power of these steps.

If you choose them wisely, your trigger your routine and your reward. You create a very powerful way to Create the sticky a bit. So maybe you in the list of possible rewards you you can you can choose various things you already do drinking the coffee. It's something I do every day. But I didn't. I wasn't thinking of it as a reward.

So maybe you just have to pick an event something you do already a new day and turn it into a reward. So as usual, I'll let you think about that. What is your internal reward, external reward? list them really, really list them. Maybe you won't. You won't have a big list for the moment but it's a list you can enrich in the days to come.

And don't don't forget you must select reward reward which pleases you very, very much and then you can pick up one of them In this list and put it in place as a reward for your new sticky habit, take time to do this exercises exercise right now it's really really important because you will have completed the habit creation you will have your trigger your routine, your steps you have modified your environment, you have a clear goal and steps. And you can close the habit creation with a good reward. I'll let you walk on this right now. And we will continue to speak in the debug mode you'll see there is also tools and things you get put in place to go deeper and create even stronger sticky habits. I'll let you work right now and see you in a few minutes. Go Go Go