All right, my friends. It's now time to take what we've learned so far into practice. It's now time to really do the exercises on what we have learned about emotions and the principles on how to hack our emotions effectively how we can build a new and better emotional habits a positive emotional habits. And before we start, let me first explain a few things. We're going to divide this part into two big section. The first section is the awareness section.

And then the next section is the transformation section. In this video, we're going to focus on the awareness section. And there are several steps in the awareness section. And before we start, please, please please please make sure that you are In the right environment, meaning there's no distraction, there's not there's not too many noises around you. Make sure you have enough time to focus, you're not in a rush. Make sure you're in the right place to do this, you're in the right time to do this.

The second thing is set the right intention about what you're going to do. Tell yourself, tell your heart that you're about to do something very important. It's a beginning of a journey of a very important journey. And ask for its guidance as well. And last but not least, be honest to yourself. Be honest to yourself throughout the process.

This is for you, not for me, not for somebody else is for you. So make sure you be honest with yourself, whatever it is, whatever the situation is. And remember, this is a growth process. So it's not About from zero to hero in a matter of seconds or in a matter of few days, it's a journey. So remember that the goal is not to be perfect, but to improve continuously to gradually becoming better and better and better in building the skill. Now, let's start with the awareness.

Let's start with step one I already awesome. Remember those principles. And remember the biological aspect that in order for this to be effective, you need to involve your emotion. Otherwise, my friend, it's not going to work, it's not going to be effective and then people will start to blame the method. This is not psychology, this is biology. Make sure you get emotionally involved throughout this process.

That's why it's important I said earlier to have no distractions around you. So make sure you get yourself to be emotionally involved throughout the process. Ready? Part One, section one is awareness. And we're gonna start with step one. Step one is pretty simple.

Pick one of the negative emotional habits that you want to focus on to improve. I'll give you an example. Let's say, the emotional habits that I have is, you know, being angry all the time. I have a habit of getting angry all the time. And I want to improve this one, and what's for you? Pause the video, and make sure you write down.

What is the negative emotional habit that you want to change. Take your time. Have you finished? I assume you have. If you haven't, again, pause this video and just go back and make sure you finish step one. If you have so let's continue.

Step two. Understand that every single behavior that we We do whether the positive or negative behaviors, we do them. Because in a certain level, we want to avoid some kind of pain, or we want to get some kind of pleasures from doing a particular or acting into a particular behavior, whether you realize it or not. Now, again, this is the awareness section. So, it's time now in step two to identify what are the pleasures that you actually get from acting, those that negative emotional habit that you have. For example, I'll give you an example.

Same thing with what I have in step one, let's say I want to change you know, angry behavior, angry emotional habits. And when I really when I'm really honest to myself, and ask why. Why do I do it? Why did I do it? What kind of pleasures that I actually get by being angry? And then I realize, I feel like I can just feel like I let go of everything.

Let me let myself be free just like letting it out. And that feels good. It may not affect it may affect other people in a negative way, but I feel good just letting it out. That's one thing. And also, I feel significant. You know, when I'm being angry people pay attention to me when I show my anger, so those kind of pleasures that actually get now that I think about it, what about yours?

In your negative emotional habit that you want to change? There must be not not possibly, there must be some pleasures that you actually get when you act those habits when you act those behaviors. Now, again, pause this video and really think ask yourself, list them down lists as many as possible. They The time be honest yourself, feel, reflect and just go into it. And you finish, I assume that you have and now let's continue with step three in this awareness section. So you have list down you've identified what is the, the the habit that you want to change, and you've listed down and identified, what are the pleasures that you actually get from acting those behaviors.

And now it's time to identify what are the negative impacts of acting this behavior, not it can be a negative impacts to yourself, or it can be to the people that you love your people in your surroundings. Go as much as possible with this one. And, for example, me being by acting angry, the negative impact of myself Let's say, you know, I continuously feel bad about myself all the time as well every time I'm after I you know, realize I'm you know, just shouting to people. I feel bad about my so I don't like doing that as well actually. But I do realize that earlier that I actually get some pleasures as well, but I don't like it to. And to other people, it makes them fear me.

And I don't want people to be afraid of me, I want people as a leader, I want them to be inspired not to be not to do things because they they're afraid, or even to my health as well in the long term, or me as a role model to my family, to my friends. So really identify and mess down as many negative impacts as you can think of not just something that you're feeling right now, but think of something that you can, that you can experience in the future as well in the short or the long term future. as well. And remember my friends remember, get emotionally involved as you identify and as you write them down as many possible. The key one of the indicator to know whether you're doing this step correctly or not, is by the end of this process. By the end of this step, you should feel horrible.

If you don't feel horrible, it means you're not doing it well. It means you're not getting emotionally involved enough. So again, take your time. It's not gonna feel bad the whole time. It's a process. It's a journey.

It's a learning process. So make sure you do this right. Take your time, pause the video, and start. Alright, my friend, you've completed Step three, how can you feel now and if you feel really, really bad right now thinking and getting emotionally involved in the previous step, I would recommend you to pause, you know, you don't have to do this fourth step right now, if you don't feel like it, it's okay. It's absolutely okay. You can continue later, later today or in 10 minutes or tomorrow, it's up to you.

But again, though, make sure you do it. Make sure you complete the process though. So, I'm assuming you've gone through that and you're, you're back in the Wrights emotional state. Now to continue this process you get back into like I said, at the beginning, set the right intention, be honest yourself, Tell, tell yourself that you are doing something important that it's a process. It's a journey. It's not about being perfect right away.

It's a skill that you're developing. Ready? Let's move forward. Step four, you remember the pleasures that you've identified in step two, the pleasures that you get from During this negative emotional habits, now it's time to think and find what are the other alternatives that you can do to actually feel those things, but more of a neutral or even positive way, positive vehicles that you can use to feel those feelings besides doing something negative. For example, I mentioned earlier that, that emotional habits of you know, being angry, the pleasures that I get from that was, you know, I feel like I'm letting it out. And it's important for me, and then I feel like I feel significant by being angry because people pay attention to me, I feel important.

But for the first one, like, let's say like, I feel like I'm, I can let things out of my system. I realize I can also do that by exercising or by, you know, doing some exercise. It helps me to feel like I can get things out as well. That's one thing that I can do. There. An alternative, or the second one by no failing, significant I can also feeling I can also feel significant or feel important by helping someone.

So think of other alternatives that you can do, to experience to feel those things that you have listed down in step two. Take your time really think, again, you don't have to finish this in three minutes or in five minutes or even in half or in an hour. Just take your time to really finish the process. And then pause the video or even you know, stop the video if you want, whatever. But make sure you complete the process before you go to the next step. Welcome back.

Why don't you find what are the other alternatives? Find something interesting. I bet you have really go through it. If you really take the time to dig deep. I'm sure you will find some very interesting alternatives to feel what you think Feel by doing those negative habits. And now let's go to Step Five.

Earlier in Step three, you think identified a list down the negative impacts. If you keep that negative emotional habits, now it's time to really think, feel identified and listen and really feel. What are the positive impacts? If you can let go this negative emotional habit, how would that affect your health? How would that affect your self esteem? How would that affect people around you?

How would that affect your family? How would that affect your career? Be creative, to find different aspects of your life and niche different aspects of your life but also different timeline. How's it feel in one month is One year in three years in 10 years and 20 years, whatever. But make sure again, get really emotionally involved in this and write down, identify and write down as many as possible. This is your way to teach your brain to want to do this even more.

Again, this is biology. This is about rewiring your neurons, rewiring your nervous systems in your brain. To learn that this are good things to make it want to do it. And to do that effectively. You need to get emotionally involved. never get bored by me keep repeating this, you can get bored, but I will keep repeating anyway.

So get emotionally involved, take the time to do it. And by the end of this process, if you're doing it effectively, you should feel inspired or excited or you feel positive about yourself. Unlike step, the earlier step when you identify the negative impacts so take the time Again, make sure be honest to yourself, get emotionally involved. And pause the video and just do it for free. And we finished step five. If you have, I assume that you feel good, you feel positive, you feel inspired or even excited right now.

If you haven't, you feel otherwise, that means, again, you're not doing it correctly, my friend, go back and do it correctly before we move to the next part. And we're now going to the sixth step, the last step on this where to section. And this is about what I mentioned earlier. And one of the main principles on how to hack yourself effectively. And that is to measure your progress to measure your journey. How can you know how far you've gone?

If you don't even know where you are right now? And doing this is actually very simple. First, create scale, let's say use one to 10 scale. In my case, let's say about being angry. I put one as in, I'm always angry all the time. And 10 is that I can manage my anger really well, I'm very poised when it's institution when I usually no, get angry easily, you know, or you can, you can use someone as a role model as someone that you think is a good role model when it comes to managing anger or can be anything but you get my point.

So create that scale. And here we go. be really honest to yourself on on that scale, let's say one to 10 scale where you are right now. In my case, let's say I was four I can easily triggered what by things that maybe other people wouldn't, you know, get triggered to be angry, but for mean was that simple to to get angry? So I would put myself at a four, from one to 10, one to 10 scale. What about yours, your negative emotional habit that you write down the drop down and step one, where you are right now, be honest yourself.

This is understanding where you are right now. It's not where you're going to stay for the rest of your life. But in order to grow in order to go somewhere, if you open the GPS, you put a destination and you don't put your current location it's going to be very difficult to go through that journey. It's not going to be an efficient one. So where you are right now, be honest yourself. And after this, we're going to the next part.

The transformation part is about going to where you want to go, but now take the time and will Realize, be honest yourself where you are right now from the one to 10 scale. I'll see you in the next video.