How to Change a Habit

How to Change a Habit, Once And For All

Have you ever been halfway through eating your afternoon snack before you realized you weren’t even hungry? Are you unable to quit smoking, even though you’ve tried a dozen times? Do you have a gym membership that you haven’t used in years?

Nobody is perfect. We’re all human, after all. Everybody has a habit or two that they want to change. And it’s not easy. If it was, you would have done it by now!

After years of trying and failing to change a habit, you might be feeling a little defeated. Maybe you feel powerless in the face of your habits. Maybe you think it means that you’re weak, or lack self-discipline. 

But that’s not the case at all. Just by trying to change a bad habit, you’re making yourself a better, stronger person.  Building good habits is within reach.

The reason you haven’t been able to break your habit has nothing to do with your will-power. It all has to do with understanding your habit, psychologically and emotionally, and using science to help kick it.

How To Change A Habit For Good

Change a Habit
Change a Habit

To Win, Understand Your Enemy

Before you can change your habits, you have to really understand them. 

You see, habits aren’t a reflection of weakness. A habit is a psychological process. A four-stage psychological process, to be exact.

A habit is made up of these 4 stages:

  1. Trigger
  2. Craving 
  3. Response
  4. Reward

Here, let’s break it down with an example. Imagine if you had a habit of eating a cookie every day after you finished your lunch. Some days you don’t even really want the cookie, but you eat it anyway. Every now and then you want to eat healthier, but you just can’t stop eating that after-lunch cookie. 

The first part of a habit is the trigger. The cue is a trigger for a certain craving, which leads to a certain behavior (in this case, eating the cookie). You get tired after you eat your lunch, and this fatigue is a cue. 

The cue activates a craving–the second stage of habits. Because you are tired, your body craves something sweet and sugary that will give you a burst of energy. It’s not the taste of the cookie you crave (even though you may think that’s what it is). Actually, you crave the carbohydrates in the sugar that will fuel your body, even if just for the time being.

This craving initiates a response. You feel tired, so you eat one of the cookies you keep in your desk. Then, you get your reward–the sugar rush that hits and gives you enough pep to get back to work.

Our brains are constantly seeking rewards. It’s an evolutionary trait that helped us survive because we craved food and water for survival. Feelings of pleasure and reward create this habit loop in our brain. This is why it’s so hard to break a habit.

The Four Steps To Changing A Habit Forever

Change a Habit Now

Now that you truly understand what a habit really is, you can learn how to break the cycle.

The first thing you must do for changing habits is to learn what the trigger is. Think back and look for patterns that emerge around those times that you indulged in your habit. Do you only smoke cigarettes when you go out drinking with your friends? Recognize the cue (becoming intoxicated in a social setting) that activates the craving (for nicotine) and the response (smoking the cigarette).

The next step to breaking a habit is finding an alternative. Brainstorm some things you can do instead of the habitual response you want to change that offer similar results. For instance, if you end up binging a TV show after a stressful day at work and then get upset that you never have time to work on the novel you’re writing, you need to find a healthier, less time-consuming way to destress after a bad day. Maybe do some yoga or take your dog for a walk. These activities will clear your head and destress you, and you’ll still have plenty of time to write a new chapter.

After this, you must commit to changing but maintain flexibility. Create fair, firm rules that you must follow, but also check in with yourself and be open to finding other solutions if one of the replacements you choose doesn’t work for you. For example, try to replace the TV-binging with yoga for two weeks and see if you feel better. If downward dog isn’t for you, try the dog park with Fido for a couple of weeks. Be committed to finding the best solution for you. This is all about making your life better.

Finally, always remember that to err is human. As you know, breaking a habit isn’t easy. Sometimes, you’ll mess up. You’re not perfect, and you shouldn’t expect yourself to be. The worst thing you can do if try to change your habit, face one setback, and give up. Instead, you should plan for setbacks and be understanding with yourself when they happen. Beating yourself up after hitting one stumbling block isn’t going to make changing your habit any easier.

Sometimes, You Need More Help To Break A Habit

Change a Habit Today

Ideally, now that you know the four steps of breaking a habit, you will be able to change all of your unwanted impulses by yourself.  But sometimes, you need more help than a four-step outline. The outline is a good place to start, but some habits are too big to tackle alone. That’s where TOPUCU comes in. 

When you make the decision to work with TOPUCU to break your habits, you are making the decision to better your life. A new you is possible. We teach you why you have so much trouble breaking your unhealthy habits. And then we help you train yourself to choose better, building habits that are healthier. 

TOPUCU teaches you how to recognize the cues that trigger your unwanted habits. You’ll learn about the routines that make your habit worse and how to change them for good. But breaking a habit is more than learning about routines and triggers. It’s about learning to value yourself. It’s about knowing that you are worth it. Your quality of life and happiness matter. And you deserve to be the best you that you can be.

We teach you how to make your mind, body, and heart work together to conquer your demons and break those bad habits once and for all. You can take the skills you learn at TOPUCU and use them for the rest of your life to be a better, happier you. You have the power to change your life. It all starts with you.

Good Habits For Life

Good Habits for Life Now

Good Habits For Life

Are good habits for life a myth?  We all want to be more successful at work and happier at home. We want time to enjoy the things that inspire us and to be able to handle the tasks we’re assigned in a timely fashion. We want to be able to set goals and obtain them. We’re always looking to push further, do better, and improve ourselves seeking personal transformation. Getting enough sleep, losing weight, saving money, being better at our jobs and earning promotions, and more responsibility are things that people strive for all the time. Yet it seems so hard to achieve. Making time to go to the gym, not eating out every night, putting in the minimum effort at work, these are things we know we shouldn’t be doing, yet it happens time and again.

Habits to Develop

Good Habits for Life
Good Habits for Life

Good habits for life are something that takes time to develop. Being able to overcome the bad habits you’ve become accustomed to takes a lot of willpower and effort. You know what is the right thing to do is but when you are stressed out or feeling upset, you go back to the things that brought you comfort in the past. You zone out and play video games instead of working on the project the boss assigned you. You go out drinking instead of getting to bed early so you can be rested for Monday morning and the start of the work week. Each week you promise you’ll never make those mistakes again, and every week those mistakes keep happening. At some point you stop fighting your bad habits and give into them, believing it’s impossible to break free of them and that you can, in fact, have good habits that’ll make you feel better.

Keep Trying

If you’re reading this, it means you’re trying again, and that’s a good thing. You can never truly fail at anything so long as you are willing to attempt it again. Most people who try to break an addiction, be it smoking, drinking or drug addictions will have a relapse. It’s fighting through those moments and weakness and continuing to push yourself towards getting clean is the struggle most people endure, and it is a struggle you can overcome. Whatever it is that you are seeking to overcome can be overcome if you’re willing to put in the energy and the effort needed to get the results you’re looking for. A better life can be yours if you work hard enough for it.

Your Tools for Building Good Habits

Good Habits for Life
Good Habits for Life

While working hard to change your habits is an option. There is another way to improve your life and develop good habits for life. The TOPUCU system gives you an understanding of precisely how habits are formed and why you keep repeating your bad habits. TOPUCU gives you insight into what is happening when you fall into repeating a bad habit. Being able to understand why you’re doing what you’re doing and learning tricks and techniques to be able to overcome these issues is what TOPUCU is all about. We’re here to make your fight against your bad habits an easier one. It will always be a challenge, but our lessons will make that challenge something you’re more capable of overcoming.

Seven Steps

The seven-step program begins with teaching you about the nature of habits. A habit is caused by three different things. A trigger, a routine, and a reward. Helping you to understand what your routine is when the triggering event happens is the key to reworking your habits and correcting your behavior. Be it getting out of work, hanging out with friends, or any of countless other possibilities it’s vital to understand why you’re doing what you’re doing and how best to begin the process of changing your response to triggering events. Your routine after a stressful night of work might be to go to a bar to have a few drinks. The trigger is the work, the trip to the bar is the routine, and a night of getting drunk is your reward. This becomes the pattern you fall into. If instead of going to the bar to blow off steam after work you went to the gym and worked out, you would be doing something positive for yourself instead of something negative. Finding the tools to replace your bad habits with good habits is what TOPUCU is all about.

The second lesson is understanding the power of motivation and what truly drives people to make life-changing decisions that promote good habits for life. When people speak of motivation, they might think of the desire to impress somebody like a boss or a family. They might also mean that a deadline has been laid down to them by somebody. A doctor might have told them they need to quit a bad habit or a loved one has demanded they clean up their act. While having somebody else motivate you either by fear or support, the real power of motivation must come from within. You need to be driven and determined to make a positive change in your life for you to be able to make the change. Understanding how to maintain your willpower and keep your motivation high is what will allow you to do things you thought were impossible.

Keep Going

Good Habits for Life starting today
Good Habits for Life Starting Today

The third lesson is understanding what the true meaning of pain is. Most people think of pain as the burden of changing their lifestyle from what it currently is to a better one. The strain of breaking old habits and undertaking new ones. Trying to deal with no longer relying on the things that got you through tough times. Be it drinking, smoking, drugs, or whatever your vices were, it will always seem painful to break free of them. TOPUCU shows that breaking these vices is only a short-term moment of pain and that the long-term pain and suffering comes from continuing to engage in these unhealthy and self-defeating practices. The pain of regret of not living a better life that you were capable of is far longer lasting than the pain of dealing with ridding yourself of old bad habits.

Beyond these first three lessons, you will learn so much more about your mind and its ability to change. Understanding how to unlock this power will give you the ability to transform your life and to make good habits for life. Understanding exactly how visualization can benefit you and how you can use it to your advantage is one of the critical lessons TOPUCU will teach you. Knowing how to accurately visualize your better life and allowing your mind to manifest the future you’re seeking. This and other valuable lessons like understanding time management will be the foundations upon which you will build your better life. TOPUCU will show you how to start your life anew by burning the bridge that connected you to your old life and allowing you to live your best life.

Good Habits for Life – That Stick

Good habits for life is something everyone strives to obtain. Following the lessons and education that TOPUCU has to teach you, will allow you to make that something that is possible for you finally. Bad habits might seem impossible to overcome, and odds are you’ve tried and failed before. Your failures were not for lack of trying, but rather from a lack of understanding of how to change. TOPUCU will give you the guidance to make positive change for a better life.

Good Habits

Good Habits

Good Habits – Good Life

Forming good habits is something everyone always talks about. How if you just stick to something long enough it’ll become second nature to you and help you truly get where you want to go. People speak of the framework of what a good habit is and how you can achieve it but they never really get into the nuts and bolts about how good habits are truly formed. People know that they should do good things. They should go to bed earlier, stop drinking so much (or stop drinking altogether) stop smoking, work on projects in their off time, all sorts of different supposedly good things people should do that they never truly get around to doing for one reason or another. The good habit sounds like a great idea in theory but in practice, it never gets around to being implemented. What is it that holds people back from changing habits that are destructive and improving their lives with good habits that will help them prosper in life?

Do the Right Thing

People know on some level that they should do the right thing. They should go out and take a walk or jog around the block a few times. They should take up an art class or get more involved in their local community, but finding time for these things is hard and passivity is so easy to fall back into. What is it that allows a person to quit smoking after years of being a smoker? What gets a couch potato off the sofa and onto the treadmill? How do you keep these habits going strong and not reverting back to the way you were before? It’s one thing to do something for a short period of time, but to be able to truly commit to a healthy lifestyle choice, to truly enjoy personal transformation, takes lots of work and more than that it takes understanding exactly how these sorts of habits are formed in the first place.

Good Habits
Good Habits

Habit Forming

The biggest problem people have is that they don’t truly understand how a habit forms and what it is that makes a person commit to an activity. Forming good habits is not some fluke event that you just happen to luck into. It’s an event that is brought forward by some level of determination, will power, and desire to change yourself for the better. It’s done by understanding exactly what it is that kept you doing the things you were doing previously and working to correct those behaviors. It’s learning about how the mind works and understanding that even with the best of intentions if you don’t have a solid foundation to change what you’re doing you’re going to end up failing in the long run.

External forces can help you along, a doctor can warn you about your lifestyle not being a healthy one and that you have to make changes or else face health problems that could be debilitating or even worse. A loved one can put their foot down and demand you make changes in your life to better yourself or they’ll cut you out of their lives. While these sorts of pressures can cause change its internal motivation that is the most powerful source of change a person can have. Doing things to improve your life because you want to do them is the most likely path to success possible.


Learning exactly why you’re stuck in your bad habits and how to get out of that rut and build good habits is what TOPUCU is all about. When it comes to your bad habits and poor lifestyle choices the truth is The Only Person You Cheat Is You. You might feel like you’re letting other people down by not doing the best you can, but the truth is the person being hurt most by it is you yourself. You owe it to yourself to follow the TOPUCU process of learning how to create and sustain good habits and move in a positive direction. This is learning about how your mind works and what makes it so that a good habit can be kept and bad habits can be removed from your life.

Step one begins you on the journey of understanding what habits are and how they form. You’ll be taught about triggers that cause responses that become your routines and how your brain rewards you for following the routine. Learning this process is the beginning of understanding how to take control of situations and begin improving your life. Once you have completed step one you’ll have a solid foundation to build upon. Step 2 will go further into the motivational factors I talked about before and help you better understand how both external and internal motivations can help you meet your goals. Self-motivation is the key to achieving everything you’ve been seeking when it comes to better life habits and a better lifestyle.

Create Good Habits
Create Good Habits

Step 3 talks about the pain that comes both from having to break your bad habits and the toughness of dealing with a new lifestyle and sticking to your good habits. It also focuses on the truth that the pain you suffer from not breaking your bad habits might not seem like a big deal but in reality, it’s so much worse for you then the minor pain you have from changing your life for the better. The only person you cheat is you is not just a slogan, it’s the truth about what bad habits and a shoddy lifestyle do to a person.

Seven E’s

The Seven E’s are step 4 on the path and will better help you understand the thoughts that enter your mind and how they impact what you do in your life. Habits are a completely mental issue and being in control of your thoughts and your mind will allow you to make the right decisions. Instead of falling back on old bad habits you’ll find the mental clarity and toughness to push through and stick to your good habits. Every step of the path will better show you exactly what it is your dealing with when struggling with bad habits.

Understanding the importance of visualization and being able to do it properly is step 5 in the journey. It’s the best way to focus your mind and understand exactly what you’re seeking to achieve. Be it losing weight, quitting drinking, saving more money, or anything else, being able to see it as reality makes it so much easier for you to make it a reality. You can achieve whatever you set your mind to and learning these skills will make it so much easier.

Making Good Habits
Making Good Habits

Better Life

The final two steps will allow you to understand truly how precious your time is and make it so that you can make the most of your time at all times. Once you understand how to budget your time and handle your tasks without procrastination things will become so much easier for you. The final step will be to burn the bridge between your old life and your new life. Living your new better life with the good habits you’ve trained yourself to have will be so rewarding you’ll wish you had started it sooner. If you truly want a better life TOPUCU will help you achieve it.