[fusion_builder_container admin_label=”” hundred_percent=”no” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”https://lucasforstmeyer.com/wp-content/uploads/2017/10/lucasforstmeyer-micro-practices.jpg” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”” margin_bottom=”” padding_top=”20px” padding_right=”0px” padding_bottom=”20px” padding_left=”0px”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding=”” dimension_margin=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_separator style_type=”none” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” top_margin=”360px” alignment=”center” /][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” padding_top=”20px” padding_bottom=”20px”][fusion_builder_row][fusion_builder_column type=”1_6″ layout=”1_6″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding=”” dimension_margin=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” element_content=””][/fusion_builder_column][fusion_builder_column type=”2_3″ layout=”2_3″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding=”” dimension_margin=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_text]

The Short Version:

WHAT IS THIS ABOUT?

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Explanation

HOW DOES THIS WORK?

[/fusion_text][fusion_separator style_type=”none” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” top_margin=”30″ alignment=”center” /][/fusion_builder_column][fusion_builder_column type=”1_6″ layout=”1_6″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” element_content=””][/fusion_builder_column][fusion_builder_column type=”1_3″ layout=”1_6″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” element_content=””][/fusion_builder_column][fusion_builder_column type=”1_3″ layout=”1_6″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” element_content=””][fusion_youtube autoplay=”false” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” /][/fusion_builder_column][fusion_builder_column type=”1_3″ layout=”1_6″ spacing=”” center_content=”no” hover_type=”none” link=”” 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link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_separator style_type=”single solid” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” alignment=”center” /][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” padding_top=”20px” padding_bottom=”20px”][fusion_builder_row][fusion_builder_column type=”1_6″ layout=”1_6″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” element_content=””][/fusion_builder_column][fusion_builder_column type=”2_3″ layout=”2_3″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding=”” animation_type=”” 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Practical

CHOOSING YOUR EXERCISES

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Here you choose the Exercise you want to practice and explore for the next 30 days. And you choose a Micro-Practice you will do at least once each day for the next 30 days. You do that by

Picking 1-3 of the Exercises we have suggested in the list below.
Pick the Micro-Practice belonging to the bigger practice you want to explore.
And then anchoring that Micro-Practice in your daily routine by consciously attaching it to a habit you already do daily.

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Ready? Let’s get to it…

1) Choose Your Exercises

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Choose between 1 and 3 of the following Exercises to explore for the next 30 days:

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Breathing (Mini-Version: 3 times)
Orienting (Mini-Version: Turning around 1 time)
BLA
BLUB

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To see each of these Exercises again, check out this Video:

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2) Create Your Micro-Practices

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The main part we want to support you with during this 30 day course are the Micro-Practices. Because doing those will make it much more probable that you will do more of them.

These Micro-Practics are mini-versions of the exercises that take 30 seconds or less. And it is these Micro-Practices that we want you to anchor in your daily routine so that you do them EVEY DAY!!!

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Here are our suggestions for Micro-Practices:

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Breaching into your Belly 2 times.
Looking at 1 object you like for 30 seconds.
BLA
BLUB

3) Anchor your Micro-Practices

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So, you’ve got your Micro-Practices.
Now we want to find the triggers so you remember doing them in your daily life.

In this section we want you to create a specific TRIGGER in your daily routines.

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A trigger has a very simple structure. It says:

AFTER I… I WILL (do my Mini-Exercise)

And in the dots you fill in a specific habit you do every day. For instance:

After I turn on the coffee machine in the morning…
After I brush my teeth…
After I drink my first Glas of water…
After I light my first cigarette of the day…
After I pee…

And then you fill in whatever the exercise is you decided to do.

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There are a few simple rules to make these triggers work, watch this short video to understand them:

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To summarize the details of a good trigger:

very specific.
very normal to do.
context fits to do the exercise afterwards.

[/fusion_text][fusion_separator style_type=”none” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” top_margin=”20px” alignment=”center” /][fusion_text]

So now, create your trigger for each of these exercises!

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Last touches

LETTING US KNOW WHAT YOU CHOSE

[/fusion_text][fusion_separator style_type=”none” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” top_margin=”30″ alignment=”center” /][fusion_text]

As explained above, we want to support you with this for the next 30 days.

For that please fill out this form so we know which habits you chose and can send you reminders about it…

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And then we’re ready to go.

(Excited to walk this new path together…)

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MICRO-PRACTICES – 30-Day-Course

The Short Version:

WHAT IS THIS ABOUT?

Explanation

HOW DOES THIS WORK?

Practical

CHOOSING YOUR EXERCISES

1) Choose Your Exercises

2) Create Your Micro-Practices

3) Anchor your Micro-Practices

So now, create your trigger for each of these exercises!

Last touches

LETTING US KNOW WHAT YOU CHOSE

And then we’re ready to go.

Sign up to the newsletter
& receive additional videos

The Short Version:

WHAT IS THIS ABOUT?

Explanation

HOW DOES THIS WORK?

Practical

CHOOSING YOUR EXERCISES

1) Choose Your Exercises

2) Create Your Micro-Practices

3) Anchor your Micro-Practices

So now, create your trigger for each of these exercises!

Last touches

LETTING US KNOW WHAT YOU CHOSE

And then we’re ready to go.

Sign up to the newsletter& receive additional videos

Sign up to the newsletter
& receive additional videos