1:46

What is the Habit Canvas?

2:38

What inspired Samuel to create the Canvas?

4:05

How Samuel chose what to include in the Canvas

4:54

The importance of creating an 'aspirational goal' when forming a new habit

6:20

How to identify habits that could help you reach your goal

6:57

The four 'E's

8:27

A common mistake people make when building new habits

8:47

The three things you need to be able to specify about your new habit to have the best chance of success

11:10

A useful question to ask before you start

11:51

The importance of thinking about the short, medium and long-term benefits of your new habit

13:12

When are the best times to form a new habit?

15:18

Two ways to get your habit to stick

17:36

Why you should build in some positive reinforcement

19:54

How our identity shapes our behaviour

22:20

The 'If-Then' plan

25:22

Getting other people to help you with your habit

26:14

The final step in completing your Habit Canvas

26:47

Samuel's 'Little Challenge'