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4LPT Method

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4LPT (Learn, Practice, Test) is well-being instruction method developed by Yonatan Malka, a former professional triathlete and well-being coach. The method has four stages, within each stage, a new core skill is being learned, practiced and tested. Every stage is longer than the previous, allowing the brain to acquire information in layers and master combined skills. Completing the four stages takes 49 days and aimed to create behavioral adaptation that makes it easy to maintain wellness habits over time.

Principles[edit | edit source]

4LPT is standout as a wellness coaching method due to its combination of principles, including focusing on learning one skill at a time, breaking big goals down into achievable steps, and usage of social awareness and reward to increase performance.

Learning one skill at a time[edit | edit source]

Research has found that implementation intentions increase the likelihood to turn a new skill into a habit by twofold. This concept does not work if a person try to improve multiple skills at the same time. Implementation intentions is about making a specific plan for when, where and how you are going to implement a skill.

Breaking big goals[edit | edit source]

Achieving a goal makes the brain releases dopamine. This chemical is often known as the “feel-good” neurotransmitter. It’s possible to capitalize on the positive effects of the natural dopamine response by setting small goals and then accomplishing them. For instance, dopamine level may spike if a person promise himself that he’ll go out for a walk, and then do that.

Social awareness and reward[edit | edit source]

When people know they are being observed, parts of the brain associated with social awareness and reward invigorate a part of the brain that controls motor skills, improving their performance at skilled tasks.

References[edit | edit source]

Amy N. Dalton and Stephen A. Spiller; Too Much of a Good Thing: The Benefits of Implementation Intentions Depend on the Number of Goals Journal of Consumer Research.

Phillippa Lally, Cornelia H. M. Van Jaarsveld, Henry W. W. Potts and Jane Wardle; How are habits formed: Modeling habit formation in the real world European Journal of Social Psychology.

Vikram S Chib Ryo Adachi John P O’Doherty; Neural substrates of social facilitation effects on incentive-based performance

Further reading[edit | edit source]

The science of accomplishing your goals

Why our brains like short-term goals


External links[edit | edit source]

4LPT Method Official Website

Other fitness instruction methods[edit | edit source]

Total Immersion Swimming

Orangetheory Fitness

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