Good Habits in the New Year

Good Habits in the New Year

Good Habits in the New Year: With the start of the new year, people are often thinking about New Year’s Resolutions.  Looking towards starting the new year off with a renewed sense of purpose and determination to finally achieve some of the goals they have set out for themselves in the past yet never happened to achieve them. This time they’ll stick to their New Year’s Resolutions and finally lose some weight, learn how to speak Spanish, make more money, and other goals you hear people talk about all the time. Yet when March rolls around, they are back eating at McDonald’s, the Spanish lessons go ignored, and they haven’t activated their Uber App in a month. What is it that makes it so hard to follow through on your goals? Why is it that our good intentions are so hard to translate into good actions?  Why are changing habits so difficult?

It’s rough being asked about how your diet is going when you know you’ve been eating poorly. It’s hard to deal with people asking you how your creative project is progressing when you know you haven’t spent any time on it. Deep down you wonder why exactly you aren’t working on these things and why is it that you keep falling into the same rut over and over again. You don’t need your spouse to tell you the pint of ice cream you’re eating isn’t on your diet. You know this but you can’t help yourself. You feel like a creature of habit trapped in the bad impulses that keep you from doing the things you want to do. You’re stuck in a cycle of failed attempts, and it gets to the point where you wonder if you should even bother trying again. You know what needs to be done, and yet for some reason, you just can’t do it.

New Year – New Habits

Good Habits in the New Year
Good Habits in the New Year

What is it that’s holding you back? Why is it that every time you strive for good habits in the new year that they fail to come to fruition? You’re not dumb. You know that you should be going to the gym, or looking for a better job. But, when the time comes, you find yourself working the same shifts for the same pay and enjoying a night of beer, steaks, and all the sides you get your hands on. You promise you’ll change things soon and that this time you don’t break your New Year’s Resolution, but It’s a promise you never end up keeping. What exactly is it that makes you unable to act upon your desire to improve your life? What’s holding you back from doing the things you know, you should be doing instead of doing the things you know aren’t healthy? Why are habits so hard to break?

The problem is you’ve never been taught about how a habit forms and what it means to truly break a bad habit and how to foster and improve a good habit. You know not to do bad things like overeat, push things off till the last minute, or play video games instead of working on essential projects. Yet, you always seem to be finding excuses to do those things. Your arm hurts, you’re too tired to think, you’ll get to it first thing tomorrow. You find ways to justify sticking with your bad habits even when you know you shouldn’t. What is making you do this? Is there a way to stop doing it? How do you break the cycle and finally get to where you want to be? 


TOPUCU Changing Habits

The reason you can’t break bad habits is that you’ve never truly been taught to understand bad habits. How habits form, and then once they are created, how you develop and maintain them even when you don’t want to. We here at TOPUCU will explain how this process happens and show you exactly how you need to change your life to break free of these issues and finally get yourself back on the right path. Our seven-step starter program begins with explaining to you how exactly you become conditioned to repeating bad habits and how to break out of that cycle once and for all.

Steps Away

Step one of the program will explain to you what the trigger for your bad habit is, be it stress from a day at work, or just the fact that it’s the weekend, and you always go out to drink on the weekend. We’ll break down how the trigger generates a routine in your mind that you are then rewarded for completing by your brain. Understanding how these things all connect is the vital first step towards managing your bad habits and changing them in a way that makes it so you don’t go back to them.

The second step of the program is learning about the power of motivation and understanding what truly motivates you. It’s nice to have people praise your weight loss or commend you for getting better at creative writing or learning a new language. Still, the motivation you have that comes from seeking out the praise of others isn’t nearly as powerful as the motivation that comes from within. To truly make a change in your life requires you to be driven and determined to achieve it. Internal motivation is always stronger than external motivation.

The next step in the program is understanding the true meaning of pain. We think of pain being something we deal with after a hard workout or the suffering from withdrawal that comes from giving up smoking or drinking. Still, that pain is fleeting and one part of the healing process that gets you to a better place and a happier life. The real pain is the pain of not living up to your potential or to achieve your goals. The pain of not being able to do what you really want to do is hidden from us at the moment, but it can fill our lives with regret. Understanding this pain and working to avoid it is what we will instruct you about as we guide you towards improving your life. 


The Final Steps

The final four steps towards building good habits in the New Year are learning the Seven “E” s. The Seven E’s will show you how you can allow a negative thought to gain “Entrance” into your mind. Through our training, you’ll learn to work through the ways to prevent these thoughts from triggering your bad habits and help you reach the “Enveloped” state of knowledge. Then you’ll be taught visualization skills that will allow you to manifest your goals into reality. People are told about visualization and its use, but they aren’t told exactly how the process works and how to properly use it to be able to achieve the goals they’ve been seeking. 

From there, we’ll show you how to properly use time management to get the most out of your days. You only have a finite amount of time each day to handle all the different tasks you want to accomplish. Learn how to budget your time such that you’re not wasting your day away needlessly. Finally, you’ll burn the bridge with your past life and move forward with good habits that will last a lifetime. You can have a better life, and good habits for the new year can be achieved. You can do this, and we’ll be there to help.

Good Habits During The Holidays

Good Habits During the Holidays

Good Habits During The Holidays

Practicing good habits during the Holidays can be a challenge for anyone to stay on track. You might have had some success losing weight over the summer and fall. Still, when the winter and the holidays approach, it becomes so much easier to help yourself to some extra turkey and stuffing. That you can write off a few days of eating poorly as just part of the season and that you’ll get around to eating better in a few days. The next thing you know, you’ve gained ten pounds and keep putting off getting back on your diet or going back to the gym because that’ll be part of your “New Year’s Resolution.” 

Habits and Resolutions?

Eating with Good Habits During the Holidays
Eating and Good Habits During the Holidays

The New Year’s Resolution is a part of the problem in and of itself. It’s a way to give yourself roughly a month and a half of bad habits to indulge in before promising to turn things around for yourself. If you want to change something you are doing, there is no better time to make that change than right now. Putting things off to the future is procrastination, and it’s one of the most insidious and dangerous of the bad habits you can have. Procrastination doesn’t feel like a bad habit because it’s comfortable and easy. Procrastination is not applying yourself or putting any effort into getting things done. You’re sure you have all the time in the world ahead of you to finally get around to do whatever it is you are planning to do. Ultimately, everything ends up rushed at the last minute. Don’t wait for a New Year’s Resolution to change things in your life, make the promise to yourself to change things today.

Disruptions to your routine are something that will happen in the holiday season. Vacations from work, spending time with family, there are countless ways to have the day to day events of your life uprooted by the holiday season. From having to scramble to get gifts for your friends and family to hosting or attending parties with co-workers and other business associates. You’re bound to be thrust into difficult situations that crop up once a year. And, there’s the day-long day of feasting with your family that is Thanksgiving. These are all reasons to quit practicing the guitar or to stop listening to your Spanish tapes. The holidays present challenges and issues that can take anyone out of their rhythm.  You’ve put in a situation where you stop trying because you just can’t find the time to do the things you had done previously. 

Good Habits During the Holidays is Hard

Holidays are a time when one is supposed to be charitable and giving. The most generous thing you can do for yourself is to take care of yourself and make sure you are doing everything to keep healthy, engaged, and feeling right. Practicing good habits during the holidays is difficult. The world throws a lot of crazy stuff at us and the holiday season can be one full of all sorts of stress and unexpected events that makes it hard to cope. You might think that you’ll just have a holiday cigarette or two to help you get through the season and quit on New Year’s (That dreaded New Year’s Resolution again). It’s this time of year that can lead people towards the bad habits they swore they broke years ago. How does one stay on track and keep doing the good things they enjoy while avoiding the bad things that have been hurting them for so long?

If you feel like you’re falling back into old habits and not understanding why it’s happening to you or how to get back to the good life you were living, you need to know that you are not alone. That dealing with these sorts of issues has plagued people for as long as civilization has been around. Understanding how habits form and what causes you to act on a bad habit is something we here at TOPUCU are happy to teach you all about. 

Build Good Habits During the Holidays with TOPUCU

Good Habits During the Holidays
Good Habits During the Holidays

The TOPUCU 7 step program will educate and inform you about the nature of habits and how to cultivate and encourage good habits while getting rid of bad ones that are hindering you. The first step of our program will explain to you the triggering events that make you enter into a routine that gives your mind a reward. This is the process that you need to understand so that you can better handle situations that would encourage you to engage in the bad habits you’ve formed over the years. Learning how habits are formed Is the first step towards breaking them. 

The second step of our plan explores the scales of motivation.  Understanding that while approval and praise from others is good for you to seek out while you’re breaking a bad habit or learning a good habit, the heavy side of the scale will always be tilted in favor of your own personal motivation and goals. Without being driven to achieve success, you will never be able to make real progress. You’ll need to understand how to motivate yourself and keep yourself focused on getting the result you’ve always wanted. 

The third step on the journey is understanding the true nature of pain. Pain is typically thought of as being how the way you feel when you give up eating your favorite food or skipping out on a late-night snack. Pain generally is measured in how sore you are after a day at the gym. This is what pain is said to be whenever we hear about pain in our day to day lives. The truth is that this pain is temporary and easy to overcome. The pain of a life of regrets for having not changed your bad habits is long-lasting and harder to escape. To avoid the true pain of a life that wasn’t lived to its full potential is something everyone should seek to avoid. 

TOPUCU Seven E’s

From there, you will learn the seven E’s that allow you to develop your habit-building capabilities fully.  Start the process of making the better you that you have always sought to create. Then we’ll help you unlock the powerful tool that is visualization. Allowing your mind to see what a better life could be like is the best way to help you make it into a reality. You may have heard of different tips and tricks about how to make visualization work, and that’s all well and good. Still, here at TOPUCU, we will explain the process step by step and show you how to achieve it. 

Next, we will show you how to budget your time correctly and then finally begin the process of burning the bridge to your past life and starting your new life free from the burden of your previous bad habits. TOPUCU is all about giving you a better life you’ve always deserved. The Holiday season is full of joy and celebration. Still, it can also be a stressful time to navigate for some people. TOPUCU will help you make it to the new year without backsliding into bad habits. You deserve a new year without any regrets or resolutions, and we’ll help you achieve it.

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.