Hello and welcome to the final video of creating and sustaining mind fitness. Congratulations on coming this far. We started off by looking at the brain understanding the brain and learning about fundamental processes mental processes such as our subconscious programming. You also had a had a go at drafting the Who am I paragraph. And hopefully you have committed this to memory, which will inevitably allow you to establish your default self so that when adversity does inevitably face us, then you will have this mechanism internal that will remind you as quick as your subconscious programming, that hey, I've got this I am aware of my mental capability. I've started implementing mental exercises, and I can get through this.

After we had a look at the close look at the brain. We looked at creating mind fitness and to some of the tools that we can use in order to enhance our overall perspective and, and stop overthinking, which we all have this ability to do. So we looked at critical thinking, we also looked at emotional and social intelligence, which are very fundamental skills to have, especially in this digital age. And more importantly, we moved on to sustaining mind fitness and we looked at the psychological process of mindfulness and hopefully, you have made this part of your daily living because as I've said, on a few occasions now, it will enable you to act in that crucial gap between stimulus and response and it will strengthen your prefrontal cortex, the most evolved part of your brain. Also in sustaining mind fitness, we looked at a further to mind tools that you can use such as being grateful and your mental CPR.

So that brings us to this key piece of advice. You have now had a go At a number of mind tools that you can use to create and sustain mind things, I'm going to ask you to look back and reflect on your journey during the duration of this course. And I'm going to ask you to select a few of these tools that most resonated with you, that is the ones that you found most effective. And the best bit of advice that I can give you and that I deliver in a lot of my seminars, and also, in my one on one coaching, is that take the tools that most resonate with you and compound them together. That is do them in succession. Because when we were talking about meditation, I said, the reason as to why so many of us throw it in the too hard basket, is because we can't keep up thoughts still, and after about five minutes, we get agitated, and the mind starts to race.

But by taking a few of these tools, okay, and compounding them together. So for instance, you might want to start with a question minute breathing techniques such as the boxer method breathing technique that we learned, okay, and then after that you might want to do, I don't know, three to five minutes of mindfulness I've just been present and becoming acutely aware of what your senses are experiencing in the moment. And then you might want to go through your grateful paragraph or your Who am I paragraph, okay, or do a five minute session of your mental CPR vision. So, the point is, take what works for you compound them together, and then what you will find is that you already have about 1015, even 20 minutes of conscious, positive injection of a process that is coming from you. So instead of being on life's receiving end, which 99% of us are, you know, bombarded by so many messages were in this conveyor belt routine, whereby we're just Responding when responding to these external pressures and messages.

So instead of being on the receiving end, it's your time right now to start taking responsibility for the evolution of your brain. And start implementing proactive measures or start your day in an empowering way by compounding these exercises, putting them together. And I'm also going to ask you to assess your mental health today. Give your school give yourself a score out of 10. So one being poor mental health five being average, 10 being exceptional mental health, be honest with where you are on that scale. And then part of the challenge of today, it's a 21 day challenge to start implementing these tools in this compounded fashion.

And I want you to see where you are on that scale in 21 days, three weeks, okay. So elaborate on that very shortly, but the final downloadable document that you Find in this summary section of the course, is a five step guide to eradicating limiting habits and start implementing new and empowering ones. So my suggestion to you would be in terms of identifying your new empowering habit that you want to start implementing, it's going to be entirely up to you. But my suggestion would be to use these mind tools, so select the mind tools that work for you, and then use them in succession for 21 days. So let's go through that five step guide. It's very simple.

First and foremost, you might want to pause the video now and download the document or you can easily come back to it. But again, it's straightforward number one is you choose your limiting habit, right think about the behaviors that are preventing you from being the best possible version of yourself that you want to be. Look I I'm by no means a perfect individual. One of my limiting habits was in to some extent still is procrastination, right wasting time. One of my health limiting habits was I used to be a cigarette smokers this, a cigarette smoker, which is disgusting. I know.

But I actually use this five step process that I developed a number of years ago to kick my cigarette smoking habit. So I can tell you unequivocally that it does indeed work. So that's the first step identify your limiting behavior. The second step is identify the triggers. That is what happens in your physical environment in order for you to start this habit loop in order for you to start this habit. So for instance, with my cigarette smoking, the physical triggers work, I may have been at work right in the work environment, feeling a little bit of pressure or stress.

And that was my brain signal. Hey, I'm going to go outside for a smoker. I also identified smoking cigarettes with thinking and a little bit of me time. And the final trigger that I came up with was that whenever I was at a bar with with friends or pub as we call them in Australia, I will go outside with my smoking friends and we will go out and have a coffee So it's very important to identify your triggers and write them down, right because they're your cues. I'll tell you why very shortly. Thirdly, the third step is a very important step is identify the reward.

That is, what are you getting out of your limiting habit, and very deep somewhere, there is a reward, perhaps you haven't even consciously thought about what that reward is. So back to my disgusting example of smoking cigarettes, my reward was I will get some me time or I will just simply get to waste time with friends talking about who knows what, identify what your reward is. Okay? And then also part of the third step is that you are going to write that reward that is given a score out of 10. So in my smoking example, there was only a four out of 10 because once I thought about this process, I acknowledged that this was limiting my health was doing me no good. When I thought about what am I actually getting out of this Write it full of 10.

So that's the third step. And the fourth step is probably the most important because it involves a number of components, only three. And we'll go through them. Now the fourth step is articulate your new and empowering habit. And again, there'll be room in the downloadable document for you to write this down. So that is what do you want to replace your limiting habit with?

With my smoking example, I wanted to do something good for my health as opposed to, you know, just damaging my lungs. So my new empowering habit was going to be either do short bursts of exercise or eat something healthy whenever I felt like a cigarette. Now, I'm hoping again, it's going to be up to you as to what your new empowering habit is. I'm hoping that you will select the compounding effect the combination of some of these mind tools that works best for you. So that's the first type of pitfall is articulate your new empowering habit. Then I want you to think about the root Okay, not only is this going to bring you closer to being the best possible version of yourself, but what else?

Are you going to get out of it? how you're going to feel? How is it going to affect you? When I was a smoker and I started thinking about, okay, if I was to do something healthy for me every time I felt like a cigarette, that would take my reward if I was going to write that up to about an eight or nine out of 10. So what we're doing here is we're shining this conscious torch on the habit loop that happens subliminally, there'll be a diagram of the habit loop on this on this document, which is basically there is a trigger that brings the routine into effect. And that reports that that brings a reward to the surface, you know, it's either positive reinforcement, but it habits can also bring about a negative reinforcement.

You know, for instance, a lot of people have a failure, or fear rather have confrontations and they develop habits that will help them avoid certain things. ration. So, again, this five step process is you using your mind to articulate what happens subliminally. And the fifth and final step is simultaneously the most simple step but also the most harmless. Because now that you've identified this process, you're going to implement your new powering habit, whenever those triggers that you've identified in step number two, whenever they occur in your physical environment, now that you've gone through this process, you will insert or inject your new empowering behavior. So the challenge to you in this course, is for the next 21 days, to have a go at this 21 days is nothing out of your life.

It's three weeks, the next 21 days. I'm hoping you've selected the combination of these mind tools. Whether it's mental CPR going through your grateful list, you'll Who am I list various ways of practicing mindfulness meditation, compound them together and insert them whenever these triggers occur for your limiting behavior. And in 21 days, I am very confident that school that you gave yourself that mental health rating will increase by a few points. And if anything, isn't that worth it? Isn't that worth it?

So there you have it. That brings us to the end of creating and sustaining mind fitness. This is the first digital course that I've created. And look, I would honestly very much appreciate your feedback. Any suggestions as to how I can improve future courses. I would also urge you to kindly take a look at Tommy's website.

So that's www dot, The Open Mind institute.com. And it's pretty easy to navigate there is a forum section where you can leave posts and perhaps messages as to how you're traveling on this 21 day challenge I would absolutely love to hear from from you. So again, I congratulate you on taking responsibility for the evolution of your mind. Continue on this journey. keep growing, keep learning and keep spreading the message in terms of helping those around you to do the same. Thank you very much.

I'm prompted Sarris, and I hope our paths will cross again soon. Cheers, and take care.