{"id":43572,"date":"2021-07-30T10:34:20","date_gmt":"2021-07-30T14:34:20","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=43572"},"modified":"2025-10-03T10:16:30","modified_gmt":"2025-10-03T14:16:30","slug":"tony-robbins-changing-habits","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/tony-robbins-changing-habits\/","title":{"rendered":"Tony Robbins: Changing Habits to Improve Your Life"},"content":{"rendered":"\n<p>Why do we do things we know we shouldn\u2019t do? How can Tony Robbins\u2019 changing habits challenge help you adopt empowering habits?<\/p>\n\n\n\n<p>Tony Robbins\u2019 changing habits challenge involves letting go of negative thoughts, questions, and language for 10 days. You\u2019ll <a href=\"https:\/\/www.shortform.com\/blog\/rewire-your-brain\/\">rewire your brain<\/a> to think positively and will establish some empowering mental habits.&nbsp;<\/p>\n\n\n\n<p>Find out more about Tony Robbins\u2019 changing habits challenge below.&nbsp;<\/p>\n\n\n\n<!--more-->\n\n\n\n<p><em>Editor\u2019s note: This article is part of\u00a0<a href=\"https:\/\/www.shortform.com\/blog\/hub\/personal-life\/health\/mental\/understanding-habits\/\" target=\"_blank\" rel=\"noreferrer noopener\">Shortform\u2019s guide to habits<\/a>. If you like what you read here, there\u2019s plenty more to check out in the guide!<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-tony-robbins-changing-habits-the-easy-way\"><strong>Tony Robbins: Changing Habits the Easy Way<\/strong><\/h2>\n\n\n\n<p>Before we delve into Tony Robbins\u2019 changing habits challenge, it\u2019s important to understand why we do things we know we shouldn\u2019t do.<\/p>\n\n\n\n<p>Given the importance of decisions in taking control of our lives, why do we often decide <em>not <\/em>to do things that we know would benefit us? Why do we snack on chips when we know fruit is better for us? Why do we put off working on our resumes even though we constantly complain about our jobs?&nbsp;<\/p>\n\n\n\n<p>The answer lies in our pain and pleasure associations. <strong>The driving force behind all of our decisions\u2014and, thus, our actions\u2014is the motivation to <\/strong><strong><em>avoid pain <\/em><\/strong><strong>and <\/strong><strong><em>seek pleasure<\/em><\/strong><strong>.<\/strong> For instance, when we indulge in a junk-food habit, it\u2019s because we gain pleasure from munching on salty snacks, and we associate pain with eating veggies instead. There are different forms of pain (such as inconvenience and humiliation) and pleasure (such as ecstasy and comfort). Generally, <em>fear of pain <\/em>or loss is a stronger motivator than the <em>desire for pleasure <\/em>or gain\u2014in other words, you\u2019ll continue to eat junk food if your love of chips isn\u2019t as strong as your aversion to healthy food.&nbsp;<\/p>\n\n\n\n<p>As such, Tony Robbins\u2019 changing habits challenge focuses on changing your mindset, which will in turn help you <a href=\"https:\/\/www.shortform.com\/blog\/guide-to-changing-your-habits\/\">change your bad habits<\/a>.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-tony-robbins-challenge\"><strong>Tony Robbins\u2019 Challenge<\/strong><\/h3>\n\n\n\n<p><strong>Tony Robbins\u2019 changing habits challenge will help you adopt empowering mental habits to transform your life in a positive way.<\/strong> <a href=\"https:\/\/www.shortform.com\/blog\/control-your-thoughts\/\">Creating the life you want<\/a> requires that you don\u2019t just <a href=\"https:\/\/www.shortform.com\/blog\/steps-to-achieve-your-goals\/\">achieve your goals<\/a> <em>sometimes<\/em>, but that you <a href=\"https:\/\/www.shortform.com\/blog\/reach-your-goals-2\/\">reach your goals<\/a> <em>consistently<\/em>\u2014and the way to do that is by adopting new, positive habits. After all, your <em>current <\/em>mental and behavioral habits created the life you have now, which you\u2019re unsatisfied with. Therefore, improving your life will require you to change some of those habits. Even if certain habits helped you succeed in the past, they need to evolve with you on <a href=\"https:\/\/www.shortform.com\/blog\/choose-your-own-path\/\">your path<\/a> to higher <a href=\"https:\/\/www.shortform.com\/blog\/levels-of-success\/\">levels of success<\/a>.&nbsp;<\/p>\n\n\n\n<p>The 10-day mental challenge aims to help you:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Become aware of your habitual <a href=\"https:\/\/www.shortform.com\/blog\/negative-thinking-patterns\/\">negative thought patterns<\/a>. Only when you\u2019re aware of them can you begin to dismantle them.\u00a0<\/li>\n\n\n\n<li>Condition your brain to find new, empowering thoughts to replace the old, disempowering ones. This includes learning to focus on solutions instead of problems.<\/li>\n\n\n\n<li>Enjoy a boost of confidence from the immediate improvements in your life. When you start to feel the success of <a href=\"https:\/\/www.shortform.com\/blog\/how-to-take-control-of-your-life\/\">taking control of your life<\/a> through new, positive habits, you\u2019ll be inspired to continue.\u00a0<\/li>\n\n\n\n<li>Establish new standards, habits, and expectations that will continually improve your life. For example, you\u2019ll learn to enjoy and appreciate the process of addressing and resolving problems, with the understanding that challenges you face are valuable and serve a purpose to guide you toward a better life. Learning to take pleasure in this process will enable you to enjoy life since challenges are inevitable, and if you allow them to frustrate you then you\u2019ll always be upset.\u00a0<\/li>\n<\/ol>\n\n\n\n<p>This mental challenge is a mental and emotional cleanse that will kick start your positive life transformation by training you to be disciplined with your focus, thoughts, and emotions. The rules are:&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Each morning, ask yourself a series of questions to set the tone for your pattern of thinking for the day. <\/strong>For each of the questions, think of two or three answers, elaborate on <em>how <\/em>it makes you feel, and specify <em>why <\/em>you feel that way. If you struggle to come up with an answer to any question, add \u201ccould\u201d to the question\u2014for example, if you can\u2019t think of anything that makes you happy, try to come up with an answer for \u201cWhat <em>could<\/em> make me happy?\u201d\u00a0<\/li>\n<\/ol>\n\n\n\n<p>The <a href=\"https:\/\/www.shortform.com\/blog\/tony-robbins-questions\/\">Morning Power Questions<\/a> include:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>What in my life makes me happy?\u00a0<\/li>\n\n\n\n<li>What in my life excites me?\u00a0<\/li>\n\n\n\n<li>What in my life am I proud of?\u00a0<\/li>\n\n\n\n<li>What in my life am I grateful for?\u00a0<\/li>\n\n\n\n<li>What in my life do I enjoy most?\u00a0<\/li>\n\n\n\n<li>What in my life am I committed to?\u00a0<\/li>\n\n\n\n<li>Who do I love? What makes me a loving person?\u00a0<\/li>\n\n\n\n<li>Who loves me?\u00a0<\/li>\n<\/ul>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li><strong>Don\u2019t allow yourself to indulge in any negative thoughts<\/strong>, emotions, words, questions, or metaphors for 10 consecutive days. If you notice yourself indulging in a disempowering thought or emotion\u2014or focusing on a problem instead of the solution\u2014change your focus and move on; don\u2019t berate yourself for slipping. However, if you continue to dwell on the negative for more than one or two minutes, restart the challenge the following morning. Even if you\u2019re on Day 9, you must start over if you break this rule.<\/li>\n<\/ol>\n\n\n\n<p>Anytime you experience negative thoughts or emotions, immediately change your state using any of the strategies we\u2019ve discussed, such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Changing your focus\u00a0<\/li>\n\n\n\n<li>Changing your physiology<\/li>\n\n\n\n<li>Asking yourself a different question about the situation<\/li>\n\n\n\n<li>Using the six steps of NAC<\/li>\n\n\n\n<li>Using empowering vocabulary and metaphors<\/li>\n<\/ul>\n\n\n\n<p>Be cautious not to <em>ignore <\/em>your problems\u2014rather, the goal is to embody a more empowered state, which will make you more effective at <em>addressing <\/em>the problems. A good rule of thumb (not just during the mental challenge) is to <strong>spend no more than 10 percent of your time thinking about problems, and to spend at least 90 percent of your time focused on solutions and empowering thoughts.<\/strong> Above all, don\u2019t let small things upset you\u2014and remember that nearly every problem you encounter is small in the grand scheme of things.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-overcome-bad-habits\"><strong>Overcome Bad Habits<\/strong><\/h4>\n\n\n\n<p>When you start the mental challenge, <strong>you may be surprised to discover just how many negative and disempowering thoughts you routinely have.<\/strong> People often allow these kinds of thoughts to persist because:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>They believe dwelling on the negative can be helpful. For example, people often focus on a problem and its worst-case outcome because they believe that this will push them to take action.<\/li>\n\n\n\n<li>They\u2019re too lazy to make the changes necessary to create the life they want.\u00a0<\/li>\n\n\n\n<li>They\u2019re afraid of change and uncertainty, and so they remain in the familiarity and mediocrity of their present, negative circumstances.<\/li>\n\n\n\n<li>Their habits keep them stuck in disempowering patterns.\u00a0<\/li>\n<\/ol>\n\n\n\n<p>However, these negative <a href=\"https:\/\/www.shortform.com\/blog\/how-to-break-negative-thought-patterns\/\">thought patterns<\/a> are not conducive to problem-solving and action-taking, and they\u2019re likely to paralyze you instead of motivating you.&nbsp;<\/p>\n\n\n\n<p>This mental challenge will push you beyond laziness, fear, and the force of your habits to create transformative, enduring change in your life. You\u2019ll establish a habit of remaining in an empowered state by using positive words and focusing on solutions.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-set-yourself-up-for-success\"><strong>Set Yourself Up for Success<\/strong><\/h4>\n\n\n\n<p>Only take on this challenge if you\u2019re absolutely committed to carrying it through to completion. <strong>This challenge is difficult, and if you commit to it, you must commit to the discipline it requires <\/strong>to break out of the habits and fear that have been dictating your thoughts up to this point. Increase your <a href=\"https:\/\/www.shortform.com\/blog\/success-is-luck\/\">chance of success<\/a> in the challenge by:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Telling people around you that you\u2019re committing to this challenge, and asking that they keep you accountable<\/li>\n\n\n\n<li>Enlisting a friend to do the challenge with you, so that you can keep each other accountable<\/li>\n\n\n\n<li>Journaling about your experiences each day during the challenge, including the obstacles you face and the ways you overcome them<\/li>\n\n\n\n<li>Adopting a habit of reading something insightful and nourishing each day<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Why do we do things we know we shouldn\u2019t do? How can Tony Robbins\u2019 changing habits challenge help you adopt empowering habits? Tony Robbins\u2019 changing habits challenge involves letting go of negative thoughts, questions, and language for 10 days. You\u2019ll rewire your brain to think positively and will establish some empowering mental habits.&nbsp; Find out more about Tony Robbins\u2019 changing habits challenge below.&nbsp;<\/p>\n","protected":false},"author":12,"featured_media":8233,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,9],"tags":[436],"class_list":["post-43572","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-psychology","tag-awaken-the-giant-within","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tony Robbins: Changing Habits to Improve Your Life - Shortform Books<\/title>\n<meta name=\"description\" content=\"Tony Robbins\u2019 changing habits challenge will help you adopt empowering mental habits. Start the challenge today and change your habits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/tony-robbins-changing-habits\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tony Robbins: Changing Habits to Improve Your Life\" \/>\n<meta property=\"og:description\" content=\"Tony Robbins\u2019 changing habits challenge will help you adopt empowering mental habits. 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Growing up, she enjoyed reading fairy tales, Beatrix Potter stories, and The Wind in the Willows. As of today, her all-time favorite book is Wuthering Heights, with Jane Eyre as a close second. Elizabeth has branched out to non-fiction since graduating and particularly enjoys books relating to mindfulness, self-improvement, history, and philosophy.\",\"sameAs\":[\"https:\/\/x.com\/rina\"],\"url\":\"https:\/\/www.shortform.com\/blog\/author\/elizabeth-shaw\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Tony Robbins: Changing Habits to Improve Your Life - Shortform Books","description":"Tony Robbins\u2019 changing habits challenge will help you adopt empowering mental habits. 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