Just wrote my Commitment Letter for Week 1. My Big Rock is protecting sleep — not just as a health thing, but as a daily practice of finally putting myself first after 65 years of giving my energy away to everyone else. I'm done tolerating the belief that I can't change. Showing up at 4am Melbourne time, selling a house, navigating a significantly emotional life transition — and still here. Old chapter closing. New one beginning. Marty version 2 is showing up. 🏔️

This free 6 week training is like the approaching rescue ship about to anchor near the deserted island I’ve been living on my whole life . I am focusing on change with a fervor like never before. ( my signal fire is hope) .

I haven't received the invites to open the 6 week challenge or join the What's App group...Can anyone help?

🪨 My Big Rocks: Fitness & Business. I am here because I want change, tangible growth and a sense of achievement. The Academy Awards were this week, so I envision myself holding up the Oscar but the shiny trophy is me! 🏆 I commit to showing up, reminding myself OFTEN that progress beats perfection, and that it not admirable to prop others up, if I'm letting myself down. 🫠 When it gets hard, I will make it easy for myself to come back to the core truths and principles of this system by having them printed out and stuck on my wall. I will reach out to this community, I will breathe, take a walk outside, tend to my garden and meet friends for coffee to refill my cup. On the days I feel low, I promise to rest. I will have a guilt-free pj day and make healthy choices for my body and soul. 🙏 I understand that transformation is not linear. I will NOT carry other people's expectations by dropping my own. I commit to loving the person I am becoming, all the past and future versions of me BUT also hold space for the fragile, fierce and fabulous me right now! I will stumble. I will fall, but I'm strong enough to get back up. And I will offer an open hand to others who need it, as long as I have the capacity to do so. 💛 from Suzi

The Neuroscience of Habit Formation 1. Understand the Mechanism, Not Just the Checklist As Dr. Andrew Huberman puts it, when you understand why something works, you gain flexibility to customize it for yourself [Source 1]. There are endless "top 10 habit" lists online, but understanding the brain science behind them is what makes them stick. It gives you the ability to adapt when life throws curveballs, rather than rigidly following a script. 2. Dopamine Is the Currency Your brain runs on dopamine, and it doesn't distinguish between "good" and "bad" sources. When you grab a burger, scroll TikTok, or hit snooze, you get a quick dopamine hit that lasts about five minutes, followed by a crash and shame. That's a dopamine deficit [Source 7]. The reframe: train yourself to recognize that the "bad" option gives ~5 minutes of pleasure, while the "good" option builds something lasting. Over time, healthy habits generate their own dopamine through a sense of accomplishment and momentum. 3. Your Breaks Matter as Much as Your Work This is a huge one. Huberman highlights that if you struggle to focus or start a task, there's a very good chance your breaks were too stimulating [Source 5]. He advocates for "boring breaks" and silence before and after bouts of focused work. If you're doom-scrolling between tasks, you're essentially flooding your dopamine system and making the next task feel impossible by comparison. 4. The 1% Rule and Habit Stacking Improving just 1% daily makes you 37 times better in one year. The ADHD Harmony framework recommends habit stacking: chain habits together so they flow automatically [Source 3]. Example: Wake → one liter of water → five minutes of movement → deep work. Attach new habits to existing anchors. Write the stack on your mirror. Externalize everything. 5. Systems Over Willpower This is the core truth for ADHD brains: willpower is not the answer [Source 4]. It might work for a week or two because you can force it, but long-term success comes from: