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Developing Good Habits


CREATE GOOD HABITS; Change small things! Simply stated, create good habits by making simple changes in your life. Pinpoint ideas you “will” implement. Subsequently, increase the gramarye of changing old habits to launch a new and healthier behavior, which becomes an essential, but normal function of everyday life. Successful change translates into repeated action regularly that requires no continual deep concentration. At this apex operating level, human behavior has become routine. As a result, evolution is complete! The process entails getting rid of unwanted desires by keeping at bay temptations—intentionally to permit permanent replacement and receive stimulation from new rituals.

The truth is “change” is not easy! Creating new good habits and breaking old bad habits requires an action plan—whether fine tuning or transformational. The former considers re-examining prior self-challenges to help become more mindful of strength gains in prominent areas—self-concept and self-esteem. This reflection means tweaking behaviors, which solidifies you are on the right path. The latter involves fundamental, large-scale change that yields new channels of perceiving, thinking, relating and behaving—Personally, Professionally, as well as Academically.

In a practical sense, incremental steps allows for better digestion to experience maintaining degrees of change. Nevertheless, adjustments have to take place (internally mentally/externally physical action) that will inevitably affect prevailing structures and systems. Consequently, it is urgent to identify beneficial applications before adherence develops and change last. Raising attention, says, to self and others, “I- we must do something” about an issue to ultimately combat complacency, fear, and anger that prevent change from starting (Kotter & Cohen, 2002).

The Science of How to Form Habits (BJ Fogg, 2014):


a. Simplicity Matters More Than Motivation

b. Emotions Create Habits

c. Change Behavior Without Relying on Willpower

d. Pick New Behaviors; “want” to enact –vs– things “should” do

e. Success Makes Tiny Habits Grow Into Bigger Habits - Other Areas of Change

f. Share ‘Tiny Habits Method’ With Others


1) Make New Behavior You Want Really ‘small’ = “tiny

2) Determine Where New “tiny” Behavior Fits Into Your Life

3) Put New Behavior “AFTER” An Existing Routine

4) Celebrate Performing ‘New Behavior’ Immediately

EXAMPLE: Goal = Exercise Regularly

After I eat dinner (prompt), I will set out my gym clothes (easy new behavior). The anchor moment immediately triggers you to do the new Tiny Behavior –followed by instant (way to feel good) celebratory statement, I Got This!


William of Occam: Look at the simplest explanation before analyzing the complex

Structural Model: If it fails, it was non-rational

“Butterfly Effect”: Changes on a small scale can influence things on a larger scale

Change: Conflict, Winners/Losers & more Psychological than Logical

In conclusion, the most important phase of creating change is preparation. The second change factor is implementation. And third, evaluate change outcome. Performing new habits doesn’t have to be difficult. Cycles of old habits can be broken and become a nemesis of your past. Build self-confidence by utilizing 4# steps outlined in "Tiny Habits Method". Finally, there is a tool that realistically demonstrates how to replace 'unwanted' behaviors with 'good' behaviors. Remember, life depends on continuity. For this reason, at any given time, individuals experience a state of disequilibrium. However, understanding how to self-assess enables self-success!

Now, let’s get started…What habit do you want to change?

Written by Dr. Cecilia A. Brantley | Argosy University, Chicago Professor | BodyParts Fitness Co-Founder/1992

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Earn Your Degree in the Heart of the City at Argosy University, Chicago


Argosy University, Chicago is located in the heart of the Windy City, within walking distance to shopping, restaurants, public transportation, cultural spots, and entertainment venues. Students who come to get degrees in Chicago can study subjects ranging from Business Administration to Sports-Exercise Psychology, Clinical Psychology, Information Technology, Organizational Leadership, Management, and Criminal Justice. The school offers doctoral degrees, master’s degrees, bachelor’s degrees, and associate’s degrees. Many programs have flexible learning formats that allow students to fit an education into their busy work and life schedules.

Once admitted to the university, students have access to the school’s library, which provides resources to support campus programs while encouraging life-long learning. The library maintains a specialized collection of books, scholarly journals, audiovisuals, reference materials, dissertations, and theses—reference materials that assist students at all levels of their education to grow academically and professionally. The library is also accessible online.

The professors in Chicago are experts in their fields and encourage students to achieve their school and career goals. Dr. David F. Tharp, a Lieutenant Colonel in the United States Air Force Reserve who earned a Doctorate of Psychology in Clinical Psychology from Argosy University, Chicago in 2000, says that his instructors prepared him well for his career. “The professors were all very good in clinical abilities. I graduated top of my class as 2000 Doctoral Graduate of the year.”

Students will never be bored living in Chicago, as it is the third largest city in the United States and is a hub for business, industry, and the arts. The city is located along Lake Michigan and boasts 29 miles of lakefront that includes shops, condos, and parks. While many know about Chicago’s deep dish pizza and sports teams, the city is also renowned for its upscale dining and ethnic restaurants that reflect the region’s diverse cultural history. Chicago’s neighborhoods include Mexican American, Greektown, Little Italy, Chinatown, and Little Vietnam.

Cultural appreciation is also evident in the large murals that exist throughout the city—and in the numerous theaters within the city that showcase ballet and music including blues and jazz.

Outdoor enthusiasts enjoy the city’s warm summers by visiting Lincoln Park and the Lincoln Park Conservatory or by relaxing beachside to Lake Michigan. The city is also a popular location for movie and television shows to film.

The city’s sports teams, the Chicago Bears, Chicago Blackhawks, and Chicago Bulls, have a loyal fan base. And the city’s extensive transportation system helps employees commute to the area’s largest employers including Archer Daniels Midland Co., Boeing Co., Walgreen, Caterpillar, and Abbott Laboratories. Chicago’s advertising agencies, Ogilvy & Mather, Leo Burnett, Cramer Krasselt, and J. Walter Thompson handle some of the largest advertising clients in the world.

Going to college in Chicago can be a valuable and worthwhile experience. So take a look at all of the degrees that Argosy University, Chicago has to offer. Then click through on the links to learn more about the programs and how they can help you to achieve your educational and career goals. If you’d like to talk to an admissions representative, call (855) 435-5334 or visit our admissions webpage. You can also stop by the school. Our address is 225 North Michigan Avenue, Suite 1300, Chicago, IL 60601

Doctoral Degrees

Master's Degrees

Bachelor's Degrees

Associate's Degrees

Programs, credential levels, technology, and scheduling options vary by school and are subject to change. Not all online programs are available to residents of all U.S. states. Argosy University, 225 North Michigan Avenue, Suite 1300, Chicago, IL 60601 © 2017 Argosy University. All rights reserved. Our email address is
See for program duration, tuition, fees and other costs, median debt, salary data, alumni success, and other important info.

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To Grow | How to step out of your comfort zone


There are two models, which are used together and could assist individuals achieve their developmental desires. However, to get started, one must first understand what areas require self-improvement, whether academic, personal, or professional. Take time to evaluate one-self. The necessity to engage in self-assessment is a prerequisite before applying any model. Of course, human beings are complex. Therefore, begin with selecting one domain from the three listed divisions. And often, self-progress will benefit in the other categories. Commence briefly probing attitudes and actions (positive/negative); in relations of one’s end result. Consider each task-objective is measured against how well performance was executed.

Be mindful of the link: Attitudes affect moods and moods affect what you think and what you think affect the “how” of what you do! Feelings of excitement, happiness, and satisfaction improve the belief in one’s own capabilities to successfully make a change. Hence, when individuals act upon a powerful belief, it illustrates one’s self-concept-confidence-esteem and efficacy. In other words, coined by Behavioral Sciences Dr. Michael Mantell, The Link is What You Think”. Mantell asserts, events, thoughts, and feelings cause persons to react or practice a behavior in response to those feelings. Accordingly, to take better control of “self”, focus more on changing the way you think… Once a healthy attitude has been established, you can now harness the key foundation—equipped to proceed with utilizing the personal S.W.O.T analysis phase.

S.W.O.T represents “Strengths, Weakness, Opportunities, and Threats”. It can be used for self-analysis tools that broadly ask/answer questions in order to produce meaningful feedback from each component. For example, examine the following: Do I want to make any-Strengths even stronger ? What am I not doing well-Weakness? What are some potential favorable circumstance-Opportunities? Likewise, what are some potential unfavorable circumstance-Threats? This cyclical process provides important directions. Case in point, it reinforces self-knowledge and simultaneously could possibly lead to correcting several dimensions:academic (learning), personal (behavior) , or professional (work) outcomes. S.W.O.T precipitates the initial ability of implementing effectively—how to grow! After the scope for self-improvements have been identified, move forward with executing two models that will facilitate achieving developmental desires; outlined next in further details.

The First Model: Write SMART Goal

1. Specific = What do you want to achieve?

2. Measurable = How will you know that you achieved this goal?

3. Attainable/Accountable = Why do you believe you can conquer this goal/who can help you?

4. Relevant = What is important about this goal to you?

5. Time-Bound = What is a reasonable time-frame to achieve this goal?

The Second Model: Write GROW Goal

1. Goal = Summarized SMART statement

2. Reality = What happened in the past – Steps taken towards goal – Current situation – Goal conflicts

3. Options = Obstacles blocking this goal – Advantages/Disadvantages of available options

– Identify what has worked to get closer to achieving goal – Stop doing what

Prevents achieving this goal – Start doing what will achieve the goal

4. Will = When you feel like giving up—what will you do to continue and increase succeeding?

– How often and how will you check progress?

Overall, goal setting accelerates success by stepping out of comfort zones when behaviors change. Lifelong learners (Ll) maintain quality goals. This is accomplished by continually monitoring, reevaluating, and increasing goals challenges—as self-matures in balancing Ll K.I.T.E (knowledge, insight, talent, and efficacy) during rough winds! Final question, are you willing to GROW and demonstrate how you are SMART?

Written by Dr. Cecilia Brantley | Argosy Professor, Chicago campus

Bio - Since 1991: Health-Wellness, Co-Owner Business Entrepreneur of BodyParts Fitness.

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  • 2017

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