Welcome to the next and last part of this course, we will continue this exercise. And we're going to get into now the transformation section, you've completed the awareness section. Awareness is the first part of every change that we want to make. Now that you're aware on where you are right now on a scale of one to 10 on the emotional habits that you want to change, it's now time to set your target on where you want to go. And in this case, step seven. The first part of the transformation session is setting that target.

If let's say I was for from a scale from one to 10 on managing my anger on becoming someone who's more poised who's more calm rather than getting angry all the time, the target is you create a Target over the next one month, 30 days, the average score, what does it mean? It means that you add up all your scores each day and you divide that by the number of days you've been measuring. And what's that score? That's the target that you want to create. Let's say if right now I'm before, by the end of this month, six and a half, or seven, or eight or whatever the target that that you feel that you want to create that is challenging enough for you though. That's something that you definitely know you could achieve with something that stretch you a little bit.

What's that number for you? So, again, don't get bored. Set your intention, right. Tell yourself, talk to your heart to your feelings, that you're doing something important here and be honest yourself and again, get emotionally involved. get emotionally involved. Get in Motion throughout the process, you're going to pause the video for this, and then set the target for you.

As we finish Step seven, set your target how you feel. Now, if that target doesn't excite you doesn't scare you a little bit as well, then you're not making a big enough target. But if you have, we're going to we're going to continue to the step eight, and this is we will learn and do celebrate your victories, even the small ones not to, not to belittle yourself, but it's also important to celebrate each victory that you make. Why? Because it is one of the ways for you to train your brain to feel good about progressing. And again, it teaches your brain to want to do more, to become more to progress more so in this process in this step, think Identify and list down several ways several things that you can do to celebrate your progress.

Be as creative as you want, what will you reward or how or how will you reward yourself, when you achieve that target by the end of the month, it needs to be this doesn't have to be something that is materialistic or buy something or it can be that if you want, but it doesn't have to be as what I'm trying to say it doesn't have to be. And you can even do something for others if you want by, if I achieve this target, I will you know, buy dinner for my family, for my friend for whatever. So, the point is, it is something that needs to generate some, you know, emotional satisfaction by doing that. Otherwise you won't feel it. You know, your brain will not feel it's good enough for you to want more. So think of several ways on how you're going to celebrate when you read to target by the end of the month, take your time, take your time, chill, calm down, take your time and really think, and maybe what you cover doesn't excite you yet.

You don't have to continue right away. Take the time as much as you need. And after that, we're going to continue to the next step. But also, remember that the kind of reward or celebration is something that has a positive impact, not negative impact, like say, for example, okay? When I achieve this target, I'm going to smoke a pack of cigarettes. I haven't spoke in years.

So that's how I'm going to reward myself now. The Carnival rewards are celebration that has a positive impact, if not to you, at least to others. So take your time and do it now. Have you finished? We find some way some things on how you're going to start. Celebrate your victories when you reach a target by the end of next month.

If you haven't again, pause the video, take your time to complete that step first. And now we're going to the ninth step of this whole process. And this is the third step in the transformation section. And that is to read, read, read what? Remember what you've answered in Step three, four, and five in the awareness section. Step three, is about what are the negative impacts by you continually exhibiting this negative emotional habits?

And step four is about what are the other alternatives that you can actually do that you can actually use to gain the pleasures from beings negative habits and Step five is about and what are the positive impacts once you can get rid can lead Go have this negative emotional habits, read those, the answer that that you've written on Step three, four or five, every single day, every single day. This is a repetition, repetition on how to get this to instill this even further in your nervous system. But the key though, this is not just like any kind of affirmation, affirmation just by reading it, it will not work unless, again, you get emotionally involved as you read it. When you read it, you think about it, you picture it, you get emotionally involved, and you continue to do that over the next month. That's going to work.

So again, I said earlier in one of the previous videos, don't blame the method like a lot of people did, because this is not psychology. This is biology. This is how utilize once you understand the features inside your body, what does it for how does it function how to use it well, then you can become smarter and faster and creating the change that you want to make. So your answer on Question number 434, and five, read that every day, trust me, it will not take long to do it. And by doing it as I mean, doing it, reading it, while picturing it, while visualizing it while getting emotionally involved. It will not take that long.

And you do have the time. Don't tell yourself that I had, I don't have the time to do it. No, no, look in your agenda and put the schedule if you need to do this every day for the next 30 days and get emotionally involved as you do it. It's a very simple step. But it needs to be done just by thinking about it doesn't work. Again, you need to do it, you need to read it and do that.

Again, when there's no distraction around you while you're not in a rush. Make sure you make the time to do this. So it's a very simple part. Meaning you don't have to do it now. You can do it Mom. It's part day one the job of your journey.

Yes, you can do it now. And then tomorrow again, and the next day. The next day and the next day actually do it now. Take the time, pause the video and do it now. And so you can measure how long does it take for you to read those answers, and then measure it. So you can, you can prepare, you can plan, how much how many minutes that you will need tomorrow and the day for those that take your time.

Pause the video and do it now. Welcome back. Have you read it? Did you measure how long does it take so you have a better picture next time how much time you need to slot to read it every day. I assume you have and we're going to the last step of this whole process. And this is where something that you're gonna do everyday as well.

But it won't take that much of a time I promise you 10 minutes maximum is and to do this by the end of the day. It doesn't have to be right before you go to sleep because sometimes people get too tired but my recommendation is Do this, at least after 8pm. Why? Because generally, by 8pm, you've gone through quite some things throughout your day, unless you, you know, wake up at 7pm. So by 8pm, you've gone through a lot of things in your day. And it's enough for you to reflect back on the day.

And what do you do everyday for this 10 minutes after 8pm first, you write down your own score for that day. Now you make the score every day. And then by the end of 30 days, you add those, and then you divide by the number of days, you get your average score. So this is your daily score. So every day from that scale of one to 10 that you've made, what's your score for that day? And what does it mean?

Is it good is it Nothing is so so or is it bad for you, subjectively, according to you, and if it's good, think and write down what What did you do today that makes you give yourself a good score? And how can you repeat this tomorrow? And if you think the score is bad, think and write down. What did you do today? That makes you have a bad score today and how will you change that tomorrow, write that down. Again, don't just think but write it down.

This is key to make this process effective, otherwise, it's not going to be effective. So you will, you can write down on your own paper or you can use the documents that is down that you can download in the scores as well. In the document you can, you'll get a 30 days of a similar type of sheet that you can use for your daily score. And then you can total by the end of the month, and it will get your average score by the end of the month. This is how you take action on changing Your negative emotional habits because habits happen gradually, whether it's positive, whether it's negative, so if you want to change it, understand that it's also a gradual process and how that negative habits was created by you taking action gradually. So if you want to change it, you can't just think it you need to take action gradually as well towards the other direction in to build a new, positive emotional habits.

I wish you all the best. I am not going to wish you luck, by the way, because you don't need luck you this is something that you can manage, you can control yourself. I wish you all the best. Why the best because you will have some ups and you will have some downs. But the best means when you go through that downtime when you have those setbacks, you understand that it's part of the process. If you take five steps forward, and then you had two steps backwards, you're still three steps from your origin from from your origin point, that means you're still progressing and unique do understand and acknowledge and tell yourself that it's okay that it's a learning process.

So all the best for the journey and I hope we'll meet again in the other courses Ciao.