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Indigo Ocean

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Micro Habits for Major Happiness
by Indigo Ocean   

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Books by Indigo Ocean
· Being Bliss: A Guidebook for Wholeness, Health and Joy
                >> View all

Category: 

Self-Help

Publisher:  Bodhi Press ISBN-10:  0692255958 Type: 
Pages: 

158

Copyright:  July 11, 2014 ISBN-13:  9780692255957
Non-Fiction

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Price: $2.99 (eBook)
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Micro Habits on IndigoOcean.org

Learn everything you need to build genuine fulfillment and success in small easy steps, drawing upon proven psychotherapy techniques meant for self-help.

 WHAT'S A MICRO HABITTM?

Think about the word "micro." It not only means small, but really, really small. So small that it can't be seen with the naked eye. What we are looking for in Micro Habits is not just a small first step that can be taken for change, and not even the smallest first step that could be taken. We are looking for something that lies hidden to the naked eye, an understanding that you have to dive deep to even see.

We use Micro Habit technique both to see into ourselves deeply enough to discover the right habits to aim to build for true fulfillment, and then to build each habit itself, one small step at a time.

WHAT CAN MICRO HABITSTM DO FOR YOU?

Micro Habits will teach you to build the life you want, one easy step at a time. Rather than using motivation, which tends to be short-lived and undependable, it helps you build solid skills that you can apply in all areas of your life. It will help you effectively leave behind patterns of unfulfilling achievement, procrastination, or even self-sabotage, which may have characterized your life up to now.

The emphasis in Micro Habits is on first getting past inertia -- the tendency for objects at rest to remain at rest -- so that you can benefit from momentum -- the tendency for objects in motion to remain in motion.

As you practice these easy little behaviors, they will become habits that persist even after the initial elation of "something new" is long gone. Eventually you will again be running on habit much of the time, just new habits that advance you toward ever increasing happiness.

WHERE DOES MICRO HABITSTM TECHNIQUE COME FROM?

The author developed Micro Habits out of a combination of Master’s degree training in Counseling Psychology, experience gained counseling professionals in private practice, personal experience transforming a life of misery into one of fulfillment and peaceful joy, participation in the Phone Buddies online peer counseling community she founded, work as a school-based Behavioral Health Specialist for the state of Hawaii, and experience teaching meditation to incarcerated teenagers.

Each of these groups of clients, including the troubled teens, were able to uncover and overcome their inner obstacles to self-mastery and chart a path toward meaningful achievement. They developed more self-awareness, strengthened their willpower, and showed themselves again and again that they could set a goal, however small, and then reliably achieve it 100% of the time.

WHO IS THIS BOOK FOR?

This book is for anyone who wants a greater experience of success in life. Whether you have already achieved significant outer success or have been plagued by repeated disappointment, this book will get you moving toward genuine fulfillment.

It will be particularly helpful for those of you who know you have resistance to doing what is best for you. You may have clear ideas about what you should do. Whether those ideas are ideal or not is something you will discover as you engage in the process, but at this point it doesn't even matter. You just can't do it, because you get discouraged, distracted or defeated before you overcome inertia.

And yet, here you are, reading this. You haven't given up. You are proactively reaching out for help. Now we just need to see how serious you are about it.

Read the first portion of the book on Amazon, using the "Search Inside this Book" feature, and apply yourself to the instruction being given. If you do this, you will have taken a first step that will have you looking back with joy and fulfillment in the weeks to come, knowing that life really was meant to be joyful and that you are in fact the master of your own destiny.

Excerpt
Introduction
The relationship between willpower, motivation and inspiration is little understood. In Micro Habits for Major Happiness, we'll define willpower as the internal mental energy reserve that you use to get yourself to do things you think you should do, but that you emotionally don't want to do. We'll define motivation as the result of techniques you can use to build excitement and enthusiasm, so that you can use that energy instead of willpower, to get yourself to do things you don't want to do.

Inspiration is something else entirely. Inspiration moves you from someplace deeper within you than just your mental thoughts or emotional reactions. You don't have to be emotionally amped up, and in fact, it flows best when you are peaceful and at ease. It is what behavioral scientists will sometimes refer to as being in the flow or "the zone."

What can Micro Habits do for me?

Micro Habits differs in how it teaches you to access this state of flow. Rather than using motivation, which tends to be short-lived and undependable, Micro Habits helps you build solid skills that you can apply in all areas of your life.
It will help you effectively leave behind patterns of unfulfilling achievement, procrastination, or even self-sabotage, which may have characterized your life up to now. It helps you do things the easy way — allowing your natural abilities to lay the path that you can glide along with clarity, ease and genuine fulfillment.

Micro Habits will help you overcome inertia – the tendency for objects at rest to remain at rest – so that you can benefit from momentum – the tendency for objects in motion to remain in motion.
(Though in physics, both are referred to as inertia: “The property of matter by which it continues in its existing state of rest or uniform motion in a straight line, unless that state is changed by an external force.” – In other words, the tendency for the future to look like the past, unless some outside force intervenes.)

By getting you moving in the right direction, we are giving your mind lots of positive feedback each day/week. Successfully accomplishing these small tasks will build what is called "positive self-regard," or "healthy self-esteem." This expansive emotional state allows you to more easily clarify your Personal Happiness Trajectory (PHT).

As you practice these easy little behaviors, they become habits that will persist even after the initial elation of "something new" is long gone. Eventually you may again be running on habit much of the time, but they will be new habits that advance you toward ever increasing happiness.

As you progress through this book, please keep a notebook and pen handy, so that you can write or draw the insights you are gaining, the goals you are clarifying, and the PHT plan you are crafting. Or at least use the final pages of this book as that record. Years from now, when you are outrageously happy, healthy, wealthy and wise, you will read that notebook and laugh with glee. You will know, "I did it!" And you will have.

Where does Micro Habits technique come from?
I developed this technique out of a combination of my Master’s degree training in Integral Counseling Psychology, experience gained counseling clients, personal experience transforming my own miserable life of habitual failure into one of fulfillment and peaceful joy, participation in the Phone Buddies online peer counseling community I created, work as a school-based Behavioral Health Specialist for the state of Hawaii, and experience teaching meditation to incarcerated teenagers.

That last wasn't exactly what you'd call a target group for self-control, discipline, self-awareness, or a success mindset. I had to develop my technique a great deal to be able to effectively reach them, and I did.

The secret was working with their short attention spans and low self-esteem, instead of against it. By asking so little of them that they couldn't possibly fail, like to stand up and stretch then sit back down, and doing it repeatedly, they learned to overcome their habitual resistance without needing to first overcome other short-comings.

Over time, they were able to gradually overcome those other obstacles as well. They developed more self-awareness, strengthened their willpower, and showed themselves again and again that they could set a goal, however small, and then reliably achieve it 100% of the time.

Once I saw what I could do with troubled teenagers, I knew the method would work with anyone. And to think of it, it was something I did myself naturally by the time I was about 7 years old.

When I was a child, I used to give myself habits just for the sake of proving to myself that I could break them. I remember the last time I did it. I created a ritual of saying "another one" each time I cracked my knuckles. After three days of it, I was hooked. It took me four days to get myself to stop! But I did stop.
Doing that strengthened my ability to not only break habits, but to control my behavior in other regards as well. I share it with you now to suggest that you do something similar in terms of relating to your habits of resistance. Experiment with developing resistance to certain objects or ideas, then dropping the resistance at will. In later chapters you will learn easy enough resistance exercises that even a 7 year old could do them.

Who Is This Book For?
This book is for anyone who wants a greater experience of success in life. Whether you have already achieved significant outer success or have been plagued by repeated disappointment, this book will get you moving toward genuine fulfillment.

It will be particularly helpful for those of you who know you have resistance to doing what is best for you. You may have clear ideas about what you should do. Whether those ideas are ideal or not is something you will discover as you engage in the process, but at this point it doesn't even matter. You just can't do it, because you get discouraged, distracted or defeated before you overcome inertia.
It happens again and again, and at this point you doubt you will ever achieve your dreams and create a life of fulfillment for yourself. And yet, here you are, reading this. You haven't given up. You are proactively reaching out for help. Now we just need to see how serious you are about it. So stand up and stretch.

I mean it. Right now, wherever you are, stand up, stretch your body, then sit back down and read at least one more paragraph.

How did that feel?

This book combines effective Micro Habit strategies for change, with tested and clinically proven counseling methods developed at the University of Chicago. I learned these methods as part of my Masters training in Integral Counseling Psychology at the CA Institute of Integral Studies, and have been using the technique effectively with clients of all ages for almost 2 decades now. I've helped literally hundreds of people change their lives and find genuine fulfillment and purpose, and I can help you too… if you stood up and stretched a couple minutes ago.

If you didn't, do it now…

If you can't get yourself to do this for whatever the excuse — you're in a public place and you believe other people will think things about you that you don't want them thinking about you, you are comfortably in bed already, you're at work and your boss may think you're slacking off — whatever the perfectly reasonable excuse your mind can come up with, you simply won't be able to get anything out of this book if you won't actually DO what you're reading about.

This is a book of practical application. It will guide you from where you are to where you want to be, but only you can pick up your foot then set it down a few inches in front of where it was. Only you can walk the path itself.

If you stood and stretched at some point while reading this chapter, and are ready for the ride in the fun house of your subconscious mind, then let's go! This really is going to be fun.


Professional Reviews

A wonderful little book with simple guidance for creating success
Wow, this little book appeared at the just the right moment! I had just come out of a long reflection on making major changes in my life. Reading Dutton’s ideas on making micro changes is making the process doable.

Micro Habits brought back to mind another beneficial book I’ve enjoyed reading many times: 'The Power of Your Subconscious Mind'. Dutton’s book is better! It’s succinct, clear and offers simple and practical steps and practices for working with the subconscious to see hindrances and methods to move in the opposite direction. From the very first pages, I was immediately feeling relief and a sense of optimism for building success.

I highly recommend this book.


Concise and well written guidebook for gaining positive momentum.
As a fan of the self-help genre, I'm always looking for ways to be more effective in my life. I like that this is an easy read, short with great material that is applicable as you follow along with the authors suggestions. This concise and well written book also gives ideas of other books that are helpful in this field, along with or even instead of this book. This to me, shows the author's true desire to help the reader gain momentum and positive change in their life.

I look forward to using this book in areas I desire to gain more momentum, and I highly recommend it to anyone wishing to improve their life.


Micro-Habits for Major Happiness is an amazing book
Micro-Habits for Major Happiness is an amazing book, short and sweet, filled with wisdom and practical ways of self-improvement. The author teaches you how to craft your masterpiece life by getting in touch with your inner wisdom and using your subconscious as an ally. The book is designed to help you, step by step, identify significant personal issues in the areas of health, wealth, love, and wisdom. I am working on eating healthier foods, being more patient, and giving more hugs.

The author draws from the discipline of cognitive behavioral psychology, her own spirituality and personal stories. She shows how to have a power morning, peaceful evening, and restful sleep. Her self-help program is designed to avoid backsliding by developing easy and focused incremental steps Micro Habits in just 5 minutes a day. This book is destined to be a Micro Classic.


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