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 CONTENTS
My Story: One Quiet Morning 01

Day I
Self-Awareness, Goal Setting & Visualization
07

Day 2:
Habit Loop Mastery & Mindfulness
14

Day 3
Tiny Habits, Implementation Intentions & Positive 20
Affirmations

Day 4
Accountability, Social Support & Sharing Progress 25

Day 5
Habit Stacking, Environmental Design & Precommitment 29

Day 6
Celebrate Small Wins, Reward Yourself & Gratitude 33

Day 7
Reflect, Adapt & Plan for Long-Term Success with 39
Mental Rehearsal
45
Heartfelt Message

About Me Sold to 49
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 My Story
“When you hit rock bottom, you have nowhere
to go but up.” — Pattie Mallette

Despite a bright and sunny day, I was

completely drained. No energy. No motivation.

As I looked around my cluttered apartment, I

felt suffocated by the weight of my bad habits.

My physical and mental health sucked. I barely

kept up with work, and my relationships were
crumbling.

Growing up, I was always a dreamer with big

aspirations. But as the years passed, life got in
the way.

I was juggling multiple responsibilities, and the

stress took a toll on my mental and physical
well-being. I found myself stuck in a vicious
cycle of procrastination, junk food binges, and
endless scrolling through social media.

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My dreams were slipping away, and I felt like I
was losing control over my life.

Every day as I lay in bed, I couldn't shake the

feeling that I was wasting my potential. I
realized that if I didn't change my habits, my life
would continue to spiral downward.

One night, I made a promise to myself: I would

do whatever it took to turn my life around and
reclaim my lost mojo.

The next morning, I began searching for

answers.

I devoured books, articles, podcasts, and

videos on personal development, productivity,
and habit formation.

Slowly, I learned about the science behind

habits and the powerful mental techniques that
could help me overcome my self-destructive
patterns.

As I applied these lessons to my life, I started to

see changes. I was no longer stuck in life.

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I began to wake up earlier, exercise regularly,
and make healthier food choices. (I don’t urge
you to adopt the same habits. Choose what is
holding you back.)

My productivity skyrocketed, and my

relationships improved.

I felt like I was finally becoming the person I

always knew I could be.

But the journey wasn't without its challenges.

I faced setbacks and failures along the way.
There were times when I wanted to give up, to
revert to my old ways.

But with each obstacle, I learned valuable

lessons about resilience, self-compassion, and
the power of consistency.

Slowly but surely, I transformed my life, one

habit at a time.

It wasn't easy, but it was worth it.

Today, I am happier, healthier, and more

fulfilled than ever before.
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I still have some bad habits, but I am glad I’ve
finally found a system to keep my life on track.

And now, I want to share my journey and the

lessons I've learned with you.

That's why I created this book, From Stuck to

Unstoppable: A 7-Day Mental Reset Program– to
help you harness the power of science-backed
habit-building principles, practical actions, and
mental techniques to transform your life.

I know firsthand how hard it can be to break

free from bad habits, and I want to offer you the
support, guidance, and tools you need to make
lasting change.

In this guide, you'll find a step-by-step plan for

breaking the chains of your bad habits and
creating new, empowering ones - to unstuck
yourself.

You'll learn about the habit loop, the science of

motivation, and the power of visualization,
among other valuable techniques.

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I invite you to join me on this journey to commit
to becoming 1% better every day.

The reason you should focus on tiny gains is they

compound over time to cause a massive
transformation. James Clear's explanation of the
power of tiny changes is impeccable.

So, let's get started.

Image by James Clear

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 Day 1:
Self-Awareness,
Goal Setting &
Visualization

What you’ll learn:

Reflect on your current habits and identify

one key habit to change or develop

Set a SMART goal related to this habit

Spend 5 minutes daily visualizing yourself

successfully performing the new habit,
engaging all your senses

Write down your goal and place it

somewhere visible as a daily reminder

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A Deeper Dive

Just sit idle leaving everything aside. Look

through the window.

Within five minutes you’ll be reflecting on your

life. I bet you will.

You’ll realize it's time for change.

Bam!

That's when the magic happens. But only if you

seize the moment and do something with this
mental strike.

Here’s how:

Identify the habits that are holding you back.

Write down all the habits – good and bad.

You’ll write good ones first because it will make

you feel confident about yourself

Your self-esteem will rise instantly. And you

won’t feel overwhelmed looking at your bad
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My secret sauce is to write alternative ones next
to your bad habits.

I remember when I was stuck in a rut, wasting

hours on mindless scrolling. I decided to swap
that for reading, and it was a game-changer.

At first, it was a little challenging – I mean, have

you ever tried to quit the endless dopamine hits
from the internet?

It's like trying to give up potato chips when

you're surrounded by mountains of them.

But I persisted, and eventually, my brain

rewired itself to crave the intellectual
stimulation from reading.

Now, let's set a bold SMART goal.

For example, my goal was to read 20 pages

every day. It was specific, measurable,
achievable, relevant, and time-bound.

To uncover the real motivations behind your

goal, apply the Five Whys technique like a
tenacious detective.
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First why: Why do I want to give up mindless
scrolling?

Answer: I can’t find time to read books.

Second why: Why do I want to read Books?

Answer: To gain knowledge and immerse my

mind into something positive.

Third why: Why do I want my mind to get

positivity pills?

Answer: To think right in every situation.

Fourth why: Why do I want think right in every

situation?

Answer: To prevent overthinking that give birth

to anxiety, and loser-like feelings.

Fifth why: Why do I want to prevent

overthinking?

Answer: They paralyze my actions and prevent

me from taking new challenges and use my full
potential.
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See how a tiny bad habit of mindlessly scrolling
is linked to NOT GROWING in life. And it also
shows what you really think of yourself.

When I did this, I realized that reading was my

ticket to a more creative and inspired life.

It was like discovering a hidden doorway to a

world I never knew existed. I had no idea that
books could be such a catalyst for personal
growth and self-improvement.

Next, let's talk about visualization.

Visualization is the act of mentally rehearsing

your success. Imagine yourself successfully
performing your new habit, engaging all your
senses.

Picture it so vividly that it feels like you're

already living it.

For example, if your goal is to start running

every morning, imagine the feeling of your feet
hitting the pavement, the sound of your breath,
the smell of the fresh air, and the sense of
accomplishment when you finish your run.
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Spend 5 minutes daily visualizing your success.

This will help you create a powerful mental

blueprint for your new habit and keep you
motivated to make it a reality.

Action:

So, grab a pen and paper and start listing your

habits.

Dive deep into your Five Whys, set your SMART

goal, and visualize your success.

Remember the time when I told you about my

reading goal?

One day, I was so engrossed in a book that I

completely lost track of time. When I finally
looked up, I realized I had been reading for
three hours straight, and my family had left for
dinner without me!

I couldn't help but laugh at the irony – I had

traded one extreme for another.

But hey, at least I was feeding my mind with

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 Day 2:
Habit Loop
Mastery &
Mindfulness
What you’ll learn:

Understand the habit loop: Cue, Routine,

Reward

Practice mindfulness during your daily

routine to identify the cues and rewards
associated with your target habit

Start creating a new habit loop by replacing

the old routine with a positive one

Use a reminder app or post-it notes to

reinforce your habit cues
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A Deeper Dive:

Let's crack the code of habit formation.

It's like a heist movie where you have to

understand the security system to break in.

The habit loop consists of the Cue, Routine, and

Reward.

It's the holy trinity of habit change!

Now, put your Sherlock hat on and identify the

cues and rewards linked to your target habit.

I found that boredom was my cue for mindless

scrolling, and the reward was instant
entertainment.
Cue (Boredom)

Routine (Mindless Scrolling)

Reward (Entertainment)

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To switch things up, I replaced the scrolling with
reading, creating a brand new habit loop.

Let's get practical: Write down your habit loop

and keep it somewhere visible.

If you know the times when you’ll be free from

your work and bored, note those times. Feed
them into your reminder app on phone to
remind you “what you should do now.”

This will prevent you from living life on Auto-

pilot.

It's like a blueprint for your new life. Trust me, it

works.

I remember one time when I was waiting for my

dentist appointment, and I felt the familiar urge
to pull out my phone and start scrolling.

But then, I caught myself and instead pulled out

a book from my bag. Not only did I get through a
few pages, but I also had a great conversation
with another patient about the book I was
reading.

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It was a small victory, but it showed me the
power of being mindful and breaking the habit
loop.

Now it's your turn.

Action:

Start by practicing mindfulness during your

daily routine to identify the cues and rewards
associated with your target habit. Be aware of
the moments when you're most likely to slip
into autopilot and engage in your old routine.

Catch yourself in the act, and start creating a

new habit loop by replacing the old routine with
a positive one.

Next, use a reminder app or Post-it notes to

reinforce your habit cues.

For example, if you're trying to drink more

water, you can set reminders on your phone to

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drink a glass of water every hour, or place post-
it notes on your fridge, bathroom mirror, and
computer monitor.

The more visible your cues, the more likely you

are to stick to your new habit.

So there you have it – Day 2 is all about habit

loop mastery and mindfulness.

By understanding the habit loop and being

mindful of your daily routine, you'll be well on
your way to breaking free from your bad habits
and creating new, empowering ones.

Remember, the key to success is mindfulness

and consistency. Keep practicing, and soon
you'll be a master of habit change.

Up next is Day 3, where we'll explore the power

of tiny habits, implementation intentions, and
positive affirmations to make your habit change
journey even more effective.

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 Day 3:
Tiny Habits,
Intentions &
Affirmations
What you’ll learn:

Break down your habit into small,

manageable steps (tiny habits)

Use implementation intentions: "When [cue],

I will [routine]"

Create a positive affirmation related to your

habit (e.g., "I am committed to exercising
daily for better health.")

Repeat the affirmation out loud or in your

mind, especially when you encounter
obstacles
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A Deeper Dive:

Break your habit into bite-sized pieces – like

slicing up a Royale with Cheese.

Tiny habits make the process less intimidating

and easier to stick to. I started by reading just 5
pages a day and gradually increased it.

Next, use implementation intentions to create a

mental script:

"When [cue], I will [routine]."

For me, it was, "When I feel bored, I will read a

book instead of scrolling.

"See how that works?

Now, visualize yourself in action, like you're the

star of your own movie.

Think about the last time you successfully

implemented a new habit. Did you have a clear
plan in place? Did you know exactly what to do
when faced with a specific cue?

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Chances are, having a solid plan made all the
difference. That's the power of implementation
intentions.

Now, let's add some motivational fuel to the fire

with positive affirmations.

Create a positive affirmation related to your

habit (e.g., "I am committed to exercising daily
for better health.") and repeat it out loud or in
your mind, especially when you encounter
obstacles.

Do it within 10 minutes of waking up. The

doorway to the subconscious mind is open at
that time. They help you rewire your brain and
stay focused on your goals.

Whenever I faced the temptation to slip back

into my old scrolling habit, I would remind
myself, "I am a reader who values knowledge
and growth." This affirmation helped me stay
committed to my new habit.

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Action time:

Write down your implementation intention,

visualize it daily, and watch yourself transform
into the hero you were meant to be. Also, create
a powerful affirmation and repeat it whenever
you need an extra boost of motivation.

So, there you have it – your plan for Day 3.

By focusing on tiny habits, implementation

intentions, and positive affirmations, you'll be
well-equipped to tackle any challenges that
come your way.

Remember, change doesn't happen overnight. It

takes time, effort, and dedication.

But with the right tools and mindset, you can

achieve your goals and become the best version
of yourself.

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 Day 4:
Accountability,
Social Support &
Sharing Progress
What you’ll learn:

Share your goal with a friend or family

member for accountability

Join a supportive online community or find

a habit buddy

Leverage positive peer pressure by sharing

your daily progress with your support
network

Use a habit-tracking app to monitor your

consistency and celebrate milestones
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A Deeper Dive:

You're doing great, but every hero needs a

sidekick, right?

Accountability is like the gym buddy who forces

you to do those extra reps when you'd rather be
eating pizza.

It's that magical ingredient that makes you stick

to your commitment even when the going gets
tough.

I decided to run a half marathon. But, the

thought of running 13.1 miles was as daunting as
climbing Mount Everest. So, I enlisted a friend
to join me, and we held each other accountable
throughout the training.

And you know what? We both crossed the finish

line with big, goofy grins on our faces.

Find your tribe – a group of people who share

your goals and can support you on your
journey.

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It could be a friend, family member, or an online
community. Share your progress with them, and
you'll be more likely to stay on track.

Remember that time you shared your New

Year's resolution on social media? I bet you felt
more compelled to stick to it, right? That's the
power of social support.

Now, combine accountability with sharing your

progress. This adds a pinch of fun and
competition to the mix.

Set up a group chat where everyone can share

their daily achievements, and you'll soon be
racing to outdo each other.

Action time:

Find your accountability partner or group, share

your goals, and start updating them on your
progress. Embrace the power of social support,
and watch your motivation skyrocket.

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 Day 5:
Habit Stacking,
Environment &
Precommitment
What you’ll learn:

Stack your new habit with an existing one to

establish a routine (e.g., "After I brush my
teeth, I will meditate for 5 minutes.")

Optimize your environment to support your

new habit (e.g., place workout clothes next
to your bed)

Use precommitment strategies, like

scheduling the habit into your calendar or
setting a reminder

Remove distractions and triggers for

unwanted habits
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A Deeper Dive:

Ever heard of the saying, "The whole is greater

than the sum of its parts"?

That's the idea behind habit stacking.

By combining your new habit with an existing

one, you create a powerful routine that's hard
to break.

For example, I started listening to audiobooks

while doing household chores.

Soon, I couldn't wait to clean the house because

it meant more books! Talk about killing two
birds with one stone.

Next up: environmental design.

Your surroundings have a massive impact on

your habits, so make sure they're working for
you, not against you.

Rearrange your furniture, declutter your space,

or add reminders of your goals to your
environment.
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When I wanted to read more, I placed a book on
my bedside table, so it was the first thing I saw
when I woke up and the last thing I saw before
sleeping.

No more phone scrolling for me!

Precommitment is like a safety net for your

willpower.

By making it difficult or expensive to revert to

your old habits, you'll be more likely to stick to
your new routine.

For example, I donated all my junk food to a

food bank and filled my pantry with healthy
snacks.

It was a win-win situation.

Action time:

Stack your new habit with an existing one,

design your environment for success, and
precommit to your goals. You'll be amazed at
how much easier it is to stay on track.

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 Day 6:
Celebrate Small
Wins, Rewards &
Gratitude
What you’ll learn:

Acknowledge and celebrate your progress,

no matter how small

Set up a reward system to reinforce your

new habit (e.g., treat yourself to a movie
after a week of consistent exercise)

Practice gratitude by listing three things

you're grateful for each day, focusing on
your progress and growth

Share your gratitude with your support

network to reinforce positive emotions
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A Deeper Dive:

One day, when I had successfully hit my 20-

pages-a-day reading goal for two weeks, I
rewarded myself with a night of binge-watching
my favorite show.

I felt so proud and content, I couldn't help but

grin like the Cheshire cat.

Celebrate your small wins. Every. Single. Time.

It's like a high-five for your brain, and it keeps

you motivated.

These tiny victories make a huge difference in

your progress, so don't be shy about giving
yourself a pat on the back.

Remember when I read 5 pages a day?

I celebrated by treating myself to a small,

healthy snack. The reward made it even more
enjoyable, and I was more likely to stick to the
habit.

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When setting up your reward system, make sure
it aligns with your goals.

For example, if your goal is to exercise daily,

don't reward yourself with a bucket of fries.

Instead, opt for something that supports your

new habit, like a new workout outfit or a
massage.

Gratitude is the cherry on top of your habit

change sundae.

By expressing gratitude for the progress you've

made, you'll reinforce the positive emotions
associated with your new habits.

Every night before bed, I write down three

things I'm grateful for in a journal.

This simple practice has transformed my

mindset and made me appreciate my
achievements even more.

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When you practice gratitude, you shift your
focus from what's missing in your life to what's
already present.

This mindset shift makes it easier to maintain

your motivation and stay committed to your
new habits.

Now, let's get real for a moment.

We all have bad days. Days when we just want

to throw in the towel and binge on junk food
while wallowing in self-pity.

But guess what?

It's okay to have setbacks. What matters is how

you bounce back and keep pushing forward.

When you stumble, don't beat yourself up.

Instead, use it as an opportunity to learn and
grow. Ask yourself what went wrong and how
you can prevent it from happening again. Then,
pick yourself up, dust yourself off, and get back
on track.

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Action time:

Set up a system for celebrating your small wins

and rewarding yourself. Practice gratitude daily,
and watch your motivation levels soar.

Remember, setbacks create more bulletproof

plans.

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 Day 7:
Reflect, Adapt &
Plan for Success
with Mental
Rehearsal
What you’ll learn:

Review your progress and assess any

challenges you faced

Adjust your approach as needed, based on

your experiences

Plan for future milestones and continue to

track your habit using the Habit Tracker &
Goal Setting Template

Practice mental rehearsal

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A Deeper Dive:

You've come a long way!

It's time to reflect on your journey, celebrate

your progress, and plan for long-term success.

Reflection is like a GPS system for your personal

growth.

It helps you understand where you are, where

you've been, and where you're heading.

Take some time to review your progress,

identify areas for improvement, and make any
necessary adjustments to your plan.

Adaptation is the name of the game.

Life is full of curveballs, and you need to be

ready to pivot when necessary. If something
isn't working, don't be afraid to tweak your
approach.

Remember, the only constant in life is change,

so embrace it and learn to adapt.

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Planning for long-term success involves setting
new goals and creating a roadmap for achieving
them.

Revisit your SMART goals and make any

necessary updates.

Then, break down your goals into smaller,

manageable milestones and set deadlines for
achieving them.

Mental rehearsal is the secret weapon of top

athletes, performers, and successful people
worldwide.

By visualizing yourself achieving your goals,

you're priming your brain for success.

Spend a few minutes each day visualizing

yourself successfully performing your new
habits and reaching your goals.

Engage all your senses – see the vivid colors,

hear the sounds, feel the emotions, and even
smell the scents associated with your success.

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The more detailed your mental rehearsal, the
more powerful its impact on your motivation
and performance.

For example, when I was training for my half

marathon, I would visualize myself crossing the
finish line, exhausted but triumphant.

I could hear the cheers of the crowd and feel

the sweat and exhilaration coursing through my
body.

This mental rehearsal kept me motivated and

focused on my goal.

But don't just stop at visualizing your success.

Also, mentally rehearse how you'll handle
potential setbacks and obstacles.

This prepares your mind for challenges and

helps you develop resilience.

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Finally, keep the momentum going. As you
achieve your goals, set new ones, and continue
pushing yourself to grow and evolve.

Remember, personal growth is a lifelong

journey, not a destination.

Action time:

Reflect on your progress, adapt your approach

if needed, and plan for long-term success.

Incorporate mental rehearsal into your daily

routine and keep the momentum going by
setting new goals as you achieve the old ones.

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 Before You Go:
As you complete "From Stuck to Unstoppable: A
7-Day Mental Reset Program," I hope you feel
inspired and empowered to take control of your
life, one habit at a time.

Changing habits is not an overnight process – it

requires patience, persistence, and self-
compassion.

But by consistently applying the strategies and

techniques you've learned in this guide, you'll
make progress toward becoming the best
version of yourself.

Celebrate your small wins and reward yourself

for your efforts. Share your achievements with
your support network and learn from your
experiences.

Also, seek out new resources, learn from others,

and stay open to new ideas. Surround yourself
with positive influences and continue to nurture
your support network.

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When you face setbacks and challenges,
remember why you started and visualize what
you want your life to be.

Don’t let anything come between you and your

desired self.

In the days, weeks, and months ahead, keep

refining your approach and adapting your
strategies as you learn more about yourself and
your habits.

Stay curious, stay committed, and stay resilient.

And always remember that you are not alone –

countless others are on this same path, striving
to become the best version of themselves.

Lastly, I want to thank you for joining me on this

journey and for committing to your own
transformation.

It's an honor to be a part of your story and to

share the lessons I've learned along the way.

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I have no doubt that you have the strength,
determination, and resilience to create lasting
change in your life.

So go forth, embrace the power of habit, and

become the awesome human being you were
always meant to be.

And never forget that every day is a new

opportunity to become 1% better – to grow,
evolve, and unlock your full potential.

The journey is just beginning, and I can't wait to

see where it takes you.

I have one more thing for you to do, before you

go...

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 DARSHAK RANA
WRITER | CREATOR | ENTREPRENEUR

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