Who Is This Program For?
This course is for you if:
• You struggle with procrastination, emotional eating, or unhealthy routines
• You feel stuck in self-sabotaging patterns you can’t seem to break
• You want to make lasting change but fall back into old behaviors
• You judge yourself for not having “enough discipline”
• You’re curious to understand your habits with more compassion and awareness
You don’t need more control. You need more curiosity. This program will guide you to explore and shift habits from the inside out.
What You'll Learn
WEEK 1: Mapping the Habit Loop
→ Discover how habits are formed (Trigger → Behavior → Reward) and begin identifying your own loops
WEEK 2: Updating the Brain’s Reward System
→ Use mindfulness to deconstruct cravings and examine what you actually get from the habit
WEEK 3: Finding the Bigger, Better Offer (BBO)
→ Replace unhelpful behaviors with more rewarding alternatives like curiosity, connection, and compassion
WEEK 4: Integration & Moving Forward
→ Reflect on your progress, design a habit-change plan, and strengthen daily mindfulness for long-term sustainability
What You'll Gain
✔️ Understand how habits are formed and sustained in the brain
✔️ Learn to observe your triggers and urges with mindful awareness
✔️ Decrease reactivity and emotional compulsions
✔️ Increase self-compassion and reduce self-judgment
✔️Reinforce positive habits with natural motivation
✔️ Develop a habit-change plan supported by mindfulness tools
Program Format
🧠 4 Weekly Sessions (1.5 hours, online or in-person)
📓 Weekly worksheets, Habit Mapper Sheets, and reflection tools
🎧 Guided meditations (audio via WhatsApp or download)
🛠️ Optional support resources (Unwinding Anxiety app, journals)
Language: Bahasa Indonesia or English (depending on group)
Who Is This Program For?
This course is for you if:
• You struggle with procrastination, emotional eating, or unhealthy routines
• You feel stuck in self-sabotaging patterns you can’t seem to break
• You want to make lasting change but fall back into old behaviors
• You judge yourself for not having “enough discipline”
• You’re curious to understand your habits with more compassion and awareness
You don’t need more control. You need more curiosity. This program will guide you to explore and shift habits from the inside out.
What You'll Learn
WEEK 1: Mapping the Habit Loop
→ Discover how habits are formed (Trigger → Behavior → Reward) and begin identifying your own loops
WEEK 2: Updating the Brain’s Reward System
→ Use mindfulness to deconstruct cravings and examine what you actually get from the habit
WEEK 3: Finding the Bigger, Better Offer (BBO)
→ Replace unhelpful behaviors with more rewarding alternatives like curiosity, connection, and compassion
WEEK 4: Integration & Moving Forward
→ Reflect on your progress, design a habit-change plan, and strengthen daily mindfulness for long-term sustainability
What You'll Gain
✔️ Understand how habits are formed and sustained in the brain
✔️ Learn to observe your triggers and urges with mindful awareness
✔️ Decrease reactivity and emotional compulsions
✔️ Increase self-compassion and reduce self-judgment
✔️Reinforce positive habits with natural motivation
✔️ Develop a habit-change plan supported by mindfulness tools
Program Format
🧠 4 Weekly Sessions (1.5 hours, online or in-person)
📓 Weekly worksheets, Habit Mapper Sheets, and reflection tools
🎧 Guided meditations (audio via WhatsApp or download)
🛠️ Optional support resources (Unwinding Anxiety app, journals)
Language: Bahasa Indonesia or English (depending on group)
Who Is This Program For?
This course is for you if:
• You struggle with procrastination, emotional eating, or unhealthy routines
• You feel stuck in self-sabotaging patterns you can’t seem to break
• You want to make lasting change but fall back into old behaviors
• You judge yourself for not having “enough discipline”
• You’re curious to understand your habits with more compassion and awareness
You don’t need more control. You need more curiosity. This program will guide you to explore and shift habits from the inside out.
What You'll Learn
WEEK 1: Mapping the Habit Loop
→ Discover how habits are formed (Trigger → Behavior → Reward) and begin identifying your own loops
WEEK 2: Updating the Brain’s Reward System
→ Use mindfulness to deconstruct cravings and examine what you actually get from the habit
WEEK 3: Finding the Bigger, Better Offer (BBO)
→ Replace unhelpful behaviors with more rewarding alternatives like curiosity, connection, and compassion
WEEK 4: Integration & Moving Forward
→ Reflect on your progress, design a habit-change plan, and strengthen daily mindfulness for long-term sustainability
What You'll Gain
✔️ Understand how habits are formed and sustained in the brain
✔️ Learn to observe your triggers and urges with mindful awareness
✔️ Decrease reactivity and emotional compulsions
✔️ Increase self-compassion and reduce self-judgment
✔️Reinforce positive habits with natural motivation
✔️ Develop a habit-change plan supported by mindfulness tools
Program Format
🧠 4 Weekly Sessions (1.5 hours, online or in-person)
📓 Weekly worksheets, Habit Mapper Sheets, and reflection tools
🎧 Guided meditations (audio via WhatsApp or download)
🛠️ Optional support resources (Unwinding Anxiety app, journals)
Language: Bahasa Indonesia or English (depending on group)