7 Science-Backed Strategies for Building Powerful Habits

 Achieving a goal often involves developing a new routine and sticking to it. Whether you want to network more, take on more consulting work, wake up earlier or exercise regularly, you’ll have to cement your intention by making it a habit.

Switching up your schedule can be unsettling and inconvenient. Life gets in the way, and it can be tempting to make excuses about why you have to break your habit.

That’s why some scientists dedicate their careers to figuring out what influences human behavior. If we know how we’re hardwired to respond to our own actions, we can set ourselves up for continued success.

Read on for some scientifically proven tips for developing habits that last.

1. Discover what triggers you.

In his book The Power of Habit, author Charles Duhigg describes a simple neurological loop at the core of every habit, a revelation MIT researchers originally discovered. The three steps in the loop are “cue,” “routine” and “reward.”

To carry out a specific action regularly, you’ll need a reliable reminder (cue). If you aim to stick to a certain time of day, set an alarm. A consistent location also helps. Also, places you already frequent will likely trigger your existing habits (e.g., sitting on the couch triggers you to want to watch TV).

Other people are some of your biggest behavioral influences and can be cues, too. Try to surround yourself with individuals who already behave how you aspire to.

If you perform on cue over and over, you’ll develop your routine. And once you’re immersed in your routine, you’ll start to reap the reward that comes from following through with your intentions.

Read more: 5 Triggers That Make New Habits Stick

2. View your goal as an obligation rather than a desire.

Sometimes we’re motivated more by the negative repercussions of not doing something than we are by the possible benefits of doing it.

Tory Higgins, a professor of psychology and business at Columbia University, has spent more than 20 years studying what makes people reach their goals. He is also the director of Columbia’s Motivation Science Center. He describes two categories of goals: promotional goals and prevention goals. Promotional goals are ones we hope to achieve, while prevention goals are ones we are afraid not to achieve.

You can look at the same goal and frame it in a promotional manner or a prevention manner. Prevention is more effective, Higgins has said. So, tell yourself, “I have to achieve my goal because otherwise I won’t X.” The first time you carry out the activity necessary for your habit and goal, it will become your new status quo. You will feel worried that slipping up at any point in the future will disrupt that status quo.

Conversely, framing it in a promotion way, such as “I have to achieve my goal because X good thing will happen if I do,” doesn’t hold you accountable. If you have an off day, you’ll become discouraged that the “X good thing” you’re working toward will never materialize.

Read more: 8 Ways You Can Use Science to Make Your New Year's Resolutions Stick

3. Work on one habit at a time.

Even if you’ve determined your triggers, or a schedule for carrying out your new habit, you will be far less likely to keep it up if you try to make more than one big routine change at a time.

If you’re trying to master more than one habit at a time, studies have shown that you’ll be far more likely to fail than if you were just working on one. Know that you don’t need to revamp your entire life all at once, and you probably won’t be able to, anyway.

Read more: The Scientific Argument for Mastering One Thing at a Time

4. Stack one habit on top of another.

Keep in mind that you already have a lot of habits. But don’t worry: They don’t have to get in the way of the new ones you’re trying to establish.

In fact, your existing habits can serve as the basis for your future habits. Certain actions are already second nature to you -- from showering to brewing a pot of coffee -- because you have developed neural pathways in your brain that take you through the steps.

Experts suggest that you “stack” your habits. For example, if your goal is to practice gratitude regularly, when you go to the kitchen to make your coffee in the mornings, you might think of one thing you’re grateful for. Why try to carve a new path when you can follow a well-worn one?

Read more: How to Build New Habits by Taking Advantage of Old Ones

5. Don’t confuse your habit with your goal.

In other words, don’t dwell on what you’re working toward in the long term. If you successfully perform your habitual task, consider that a win in and of itself.

This is the “routine” part of the neurological habit loop. You can’t expect to see dramatic fitness results after only going to the gym a handful of times, and the same goes for any other type of goal and habit. Focus on the ritual, rather than the result. Over time, the process will become second nature, and your desired outcome will follow.

Read more: 5 Common Mistakes That Cause New Habits to Fail

6. Minimize decision-making.

Making choices is tiresome. There’s even a term for the exhaustion you feel after making too many: Decision fatigue.

One study published in the Journal of Personality and Social Psychology found that participants demonstrated reduced self-control -- less physical stamina, reduced persistence in the face of failure and more procrastination -- after making several decisions about what types of goods to buy.

If your goal is to read more, for instance, create a short list of books or articles you’re interested in, then rank them in order of which you want to read first. Simply wandering over to your bookshelf every time you’re ready to crack open a book will make you feel overwhelmed.

Streamlining your routine and narrowing your choices -- in as many aspects of your life as possible -- will save you the mental energy you’ll need for the activity you’re trying to turn into a habit.

Read more: The Surprising Strategy One Man Used to Eliminate Procrastination

7. Reward yourself.

This doesn’t mean you need to provide yourself with external rewards such as small personal gifts (although you might find that effective). Your brain chemistry has its own reward system.

Every time you check off a task on your to-do list, your brain secretes the hormone dopamine, which corresponds with pleasure, learning and motivation. This is what makes you feel good about yourself when you do something you intended to do.

In pursuit of more dopamine, you’ll be driven to perform that same task again. Success begets success.

But keep in mind that little successes build up to big ones, as Stanford researcher B.J. Fogg has found. For instance, if your goal is better time management, commit to working on a project for just 10 minutes a day at first. If you set the bar at a height you can consistently clear, you’ll be more likely to succeed, get that dopamine rush again and keep your momentum going.

Read more: Why Our Brains Like Short-Term Goals

Criticism Is Not Feedback

Feedback is a vital element of our personal and professional development. But in order for input to have tangible benefits, two principles must be followed. First, it must be supportive. The fact is, there’s a huge difference between feedback and criticism. Feedback is helpful and constructive; criticism is hurtful and damaging. Second, input alone won’t amount to anything if the recipient doesn’t modify their behavior accordingly. Listed below are tips to make feedback a more effective and rewarding experience for both giver and recipient.

18 Ways to Give Better Feedback

Setting the Stage

Make your input count. Give guidance that is factual –– based on hard evidence — rather than emotional; is even-handed –– examines both sides of an issue; is balanced –– sees the positive and the negative; and is open-minded –– free from personal bias.

Make the feedback timely. Offer input soon after an activity rather than weeks or months later. This will ensure that the feedback is relevant and helpful.

Give feedback in person. Input doesn’t have to be formal, but it should be made a priority. For that reason, it’s important to give input face-to-face, or via “Skype” if necessary, rather than by e-mail or text. This will enhance communication by providing a more personal and immediate two-way dialog and will enable each party to gauge the other’s body language.

Give feedback prior thought. Know the key points that you want to make rather than shooting from the hip.

Provide advance notification. Don’t blindside the recipient by catching them off guard. Furthermore, ease into the conversation rather than hitting them with a two-by-four.

Respect the recipient’s other priorities. Catch the recipient during a peaceful time of day, so that they’re emotionally available. Remember, being present is not the same as being there.

Refrain from multitasking. Before providing feedback, secure the recipient’s undivided attention –– free from distractions.

The Feedback

Build people up rather than tearing them down. Compliment people in public; present their shortcomings in private. Avoid shaming or threatening the recipient at all costs.

Focus on the act. Base your input on the recipient’s actions rather than on demeaning the person.

Be constructive. Make your input actionable rather than general.

Be honest and direct. Tell it like it is. This will ensure that nothing is left to the imagination. Furthermore, if your feedback is always glowing, compliments will be less credible.

Praise, the right way. A compliment is great — when it offers specifics about what the person is doing right or areas where they’ve improved.

Present the facts. Feedback should always come from firsthand experience rather than something you heard via a third party.

Encourage meaningful communication. Make feedback a two-way conversation rather than a lecture. Furthermore, the reviewer and recipient must communicate with each other rather than just taking turns talking. And — please give the recipient ample time to respond.

Be conscious of what goes unsaid. Read between the lines. A recipient who is silent could still be sending you a loud message.

After the Fact

Confirm understanding. Make sure you and the recipient are on the same page before ending the conversation.

Establish an action plan. Offer suggestions for improvement and expectations going forward.

Follow up. Establish a specific time to review actions taken and progress being made.

Are You Open to Feedback?

Some people avoid feedback like the plague. They think that if they don’t know their flaws, they don’t have any. It shouldn’t come as a surprise that these folks make the same mistakes over and over again. Other people evade constructive feedback by surrounding themselves with yes people. They’d rather receive confirmation of their own ideas than be challenged by opposing views. While that might do wonders for their ego, it does little to advance their cause. The fact is, surrounding yourself with yes people is like talking to yourself.

Feedback should be welcomed rather than feared. In fact, we should thank folks who make the effort to nurture us with their valuable input –– even if it hurts at times. How do you expect to become a better person if you don’t know where to begin? The truth is, practice doesn’t make perfect if you’re doing it wrong. Feedback enables us to learn about our shortcomings and take corrective action. Don’t bury your head…nourish it. That’s how excellence is born.

Rohn: 8 Ways to Master the Art of Communication

Verbal Communication

1. Your words

It’s been said that people judge you by the words you use, and this is true. Choose your words wisely. Words have power. They have the power to move nations and they have the power to destroy as well. When you speak, use your words carefully.

Here are a few things to consider in regard to your words:

• Avoid using words that will cause the other person to think poorly of you. Slang is one example. Another is, of course, slurs of any type. Use words that communicate positive values. Use optimistic words, words of strength. Make sure they are understandable.
• Use words that are colorful and rich with meaning, as long as they can be understood by the listener.

2. Your Vocabulary

An expanded vocabulary will set you apart. It enhances the communication process and draws others in.

Your vocabulary can reveal to others how educated you are, and others may make judgments about you that can affect your opportunities with them. The best communicators will use an expanded vocabulary with more educated groups and a more basic vocabulary with less-educated groups.

Just as important as what you say is how you say it. What tone are you using? When you speak, are you monotone? Or do you move the tone of your voice, changing it up? This will naturally help people follow what you’re saying. Changing the tone of your voice is a very effective way to draw people into your message. Imagine if a painter only used one color. We want lots of color and lots of tone.

Along with the words you use and your tone, consider your pace. Sometimes when you speak you may need to go slowly, and sometimes you may need to go very fast. The speed with which you speak will tell others certain things. A fast pace will communicate that you’re excited about something. A slow pace usually communicates thoughtfulness or that you really want them to hear your point.

Choosing your pace is also like using your volume in an effective way. Master communicators will draw their audience in by fluctuating their voice from very loud to a near whisper. The audience doesn’t even know that the speaker is taking them on a roller coaster ride of communication. There are lessons to be learned here. Even in a one-on-one conversation, we can shift and change volume, keeping our communication more effective.

3. Emotion

The emotions you communicate while speaking are vital. The key here is to show emotion without “getting emotional.” Emotions can be a very effective communicator. For example, showing anger can communicate that you are very serious about something (as long as you don’t get angry often). Allowing yourself to cry can show a side of you to others that communicates that you are a person of passion who, while being a hard-charging person who desires success, also has a tender side. Allowing yourself to laugh will communicate that you have a fun side and do not take yourself too seriously. Emotion, if controlled, is a powerful communicator.

4. Enunciation

Do you speak clearly so people can understand you? Enunciation is an often-overlooked key to effective communication. It’s imperative to clearly enunciate our words so that people understand us. Clear enunciation gives us a little “punch” to our communication. Work on enunciating your words clearly. The key is to get it just right—enunciating so that your words don’t run together but not over-enunciating so that you sound unnatural.

In all of these principles, the idea is variety. Anytime we communicate in a single way, we become predictable and people stop listening. Think of yourself. Do you like to listen to people who speak at one speed, in one tone, with a boring vocabulary and without emotion? Of course not! Then we should make every effort to be colorful and effective communicators. And we can be—if we work at it and practice, practice, practice!

Nonverbal Communication

What you say affects how you communicate, certainly, but just as important is what you don’t say. Yes, your nonverbal communication has a major impact on how well you communicate.

Have you ever given much thought to how you communicate nonverbally? Here are some thoughts on ways to use nonverbal communication to support what you’re saying verbally.

5. Your Hands

Keeping your hands by your side will make you seem stiff and uncomfortable. Instead, use your hands to communicate. Now, don’t get too demonstrative to the point where people are wondering where your hands are going next. One way to see what you do nonverbally is to record yourself speaking. Watch what you do with your hands.

6. Your Eyes

The eyes can be a very powerful tool in communication. You know the old saying, “the eyes are the window to your soul”? It’s true. Think of what a mother communicates to her newborn when she gazes into their eyes, or what a couple says without words when they look into each other’s eyes. The eyes speak volumes.

Have you spoken with someone who is constantly looking around? What does that communicate? A lack of interest in what you have to say.

When you speak to someone, look at them. Give them your attention with your eyes. Listen to them with your eyes. Communicate with them that they are important.

7. Your Arms

Some people don’t even realize when they’re “closed off” to someone else by crossing their arms when the other person is speaking. Those who study this tell us that crossing the arms is a surefire way to close yourself off from the other person. It communicates closure, fear and opposition.

8. Speaking Position

When you’re communicating, especially in a presentation situation, your speaking position, whether you are standing, sitting, kneeling, etc., can communicate a lot.

For example, my good friend Zig Ziglar, a master of the stage, will frequently move to the front of the stage and kneel. What is he nonverbally communicating? He is saying, “Listen closely to this. This is really important.” He is bringing the audience in for an intimate moment. Even in a room with 1,000 people, this way of communicating can make every individual feel like Zig is speaking closely to just them.

Sitting communicates casualness. I know many speakers will give a considerable part of their presentation this way. John C. Maxwell, another friend of mine, and a world-class leadership expert, gives quite a bit of his speeches while sitting. His style is informative and casual—and it is effective.

Student Service

KONG SANG KOON

THE MEANING AND HISTORY OF KONG SANG KOON HYUNG

Kong Sang Koon Hyung will be discussed, looking at its history, meaning and the names used in various martial arts around the world.

This form is named in honour of a Chinese missionary, Kong Sang Koon, who first introduced this form. Kong Sang Koon is credited with the creation of this Hyung approximately three hundred years ago in the Ha Nam (southern) region of China. Kong Sang Koon is often translated as the Eagle Hyung.

There are a total of 67 movements in Kong Sang Koon Hyung. Kong Sang Koon is performed in an active and practical manner. This form is extremely enjoyable to perform, this means that it is often performed at demonstrations. It is offensive and defensive towards imagined opponents from many angles.

This Hyung is from the Southern Style So Rim Pa. The movements portray the repelling of enemies from four directions. It is regarded by many as the Hyung of all Hyungs and symbolises the Eagle.

Kong Sang Koon hyung is taught in many Martial Arts systems. Below is a short list of some of the names used in various regions of Asia:

CHINA	OKINAWA	JAPAN	KOREA
Kanku Ko Sho Kun Dai	Kanku Kusanku Kushanku Kwanku	Kusanku	Kong Sang Koon Kongsangoon Kung San Kun Kong San Goon

I find that after a little thought on these names, they all appear to have very similar pronunciations and seem to stem more from translations into English and culture differences in pronunciation between countries.

I have researched a few of the names given and found that there are many sources. Below are some thoughts on where this name has come from, derived from one source on Okinawan Karate. This is just one resource that I found quite interesting particularly as it has images of the performance of this hyung.

The Kanku Kata were taught to the Okinawans by Master Kwang Shang Fu – Military Attaché to Okinawa in 1724. The Okinawan way of saying his name is Kushanku and this was the Okinawan name for these Kata.
Master Funakoshi changed the name to Kanku which means “to view the sky.”1

Many similarities can be seen between the Hyung as we are taught it and how others are taught it. It is quite obvious that they are derived from the same source and equally obvious that there are differences in the application of individual techniques.

There are also many meanings associated with the name and depending on where you are taught and by whom there will be differences in the interpretation. Below is a list of a few of the many meanings of the name(s).

• Viewing the sky
• Gazing Skyward
• Observing the sky
• Watching the Sky
• Observe the universe
• Emptiness
• The name of the man, who popularised its use
• The name of a Chinese public official from the Ming Dynasty

Most of these meanings seem to indicate an association with the sky, which makes me think of openness. By this I refer to an opening of the mind to new learning. I have no evidence of this other than my own personal experiences while learning and performing this Hyung, which always seems fresh and new.

It is also quite apparent that the meanings above are related to the opening movement in particular. Where the gaze is directed upwards and the breath is concentrated on, this is why I think there is openness when performing this Hyung. This also creates a sense of Oneness with nature.

– Derek Koina Sa Bom Nim (Dan Bon 34126), Sa Dan Essay, September 2005

FIVE MOO DO VALUES

The Five Moo Do values of History, Tradition, Philosophy, Discipline/Respect, and Technique, are the backbones of our proud Moo Do identity. These values coexist interdependently with each element strengthening the meaning of the other four. When we apply the Five Moo Do values to our daily training we strengthen our self not only as a Moo Do practitioner, but also as an individual who provides a positive influence within our society. – HC Hwang

#	VALUE	KOREAN	LITERAL TRANSLATION
1	History	Yuk Sa	Yuk – taking part, experience Sa – History, Recording
2	Tradition	Jun Tong	Jun – transmit Tong – govern
3	Discipline and Respect	Ki Khang / Jon Kyong	Ki Khang – principle, rule ethics Jon Kyung – respect, high regard
4	Philosophy	Chul Huk	Chul – sagacious, bright Hak – learn, study
5	Technique	Ki Sool	Ki – skill Sool – artifice

THE FIVE MOO DO VALUES IN ACTION

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The Five Moo Do values of History, Tradition, Philosophy, Discipline/Respect, and Technique are the backbones of our proud Moo Do identity. These values coexist interdependently with each element, strengthening the meaning of the other four.

When we apply the Five Moo Do values to our daily training we strengthen our self not only as a Moo Do practitioner, but also as an individual who provides a positive influence within our society.

I trust this discussion of our Five Moo Do Values will help Moo Duk Kwan practitioners to include them in all aspects of your life as basic action elements in your behaviours rather than just being concepts to speak about.

History (Yeok Sa)

“History is a chronological record of significant events (as affecting … an institution) often including an explanation of their cause.”

These events, causes and the individuals involved, become the second heavenly nature of the institution/organisation/concept.

History defines us. We understand who we are by knowing our history (past). This knowledge helps guide our actions with an awareness of our foundation, our history, our past, and helps us understand where we are in the present as we create our future.

Our history (past) is the guiding source for our future life. We can create our future by honouring our history (past).

The experiences of our elders, seniors and instructors are part of our past, so we honour (respect) them because they created the foundation upon which our present has been built and their experiences serve as a guiding source for creating our future.

We can benefit from listening, valuing, and respecting their teachings and the wisdom they share with us about their experiences.

Consider these visible behaviours that we can initiate to put our history into our actions:

• We can concede our seat to elders or provide them with assistance such as carrying a heavy object for them, etc.
• We can listen to and honour our parents and grandparents (elders) advice and counsel.
• We can listen to our teachers and apply the knowledge they share with us.
• We can demonstrate good academic behaviour.
• History will help strengthen our respect. We will become better learners and students as a result.

“Loyalty” (Choong) is one of the most important words in the Moo Do world.

Regretfully, loyalty is often motivated by a desire for a position, power, or money.

However, this type of insincere loyalty will not last when the position, power, or money situation changes. Individuals who have failed in their loyalty often seek to hide their past.

If loyalty is established based upon history, then loyalty will never change because the history upon which it is built will never change.

Loyalty, commitment: the act of binding yourself (intellectually or emotionally) to a course of action; a prime virtue, unswerving in allegiance, and implies a faithfulness that is steadfast in the face of any temptation to renounce, desert, or betray.

Consider some additional behaviour that we can initiate to put our history into our actions.

• We can be a good example (human story) by upholding our loyalty as demonstrated through our behaviour even during difficult situations. People learn from and appreciate our example (our story).
• We can be loyal to a principle rather than to that which is convenient or rewarding.
• We can honour techniques that were built upon a true historical background.

History strengthens Tradition, Philosophy, Discipline/Respect, and Technique.

Do my behaviours reflect my history?

Do my actions demonstrate and honour my history?

Tradition (Jon Tong)

“Tradition is that which is inherited, established, or transmitted and passed on as a customary pattern of thought, action, or behaviour; the handing down of information, beliefs, and customs…”

This is the process by which the essence of Soo Bahk Do Moo Duk Kwan is maintained.

There are traditional means of conduct and beliefs which were handed down since the inception of the Moo Duk Kwan. Some originated even before the Moo Duk Kwan. These traditions began at some point in history. The tradition of bowing is a show of respect and/or appreciation.

Once upon a time as students were receiving instruction from a teacher and were enlightened from the instruction of their teacher, their overwhelming happiness may have motivated them to lower their body in order to look up to their teacher in respect for, and appreciation of, their teacher. This could have been the birth of the bowing tradition. Since that time, students’ desire to celebrate and remember the spirit of learning, respect and appreciation have been preserved through the tradition of bowing to the teacher. The bow has become a tradition to show the spirit of joy, respect and appreciation. The bowing tradition carries on this spirit.

Can you imagine if they did not share the bow after that? There would be no spirit of respect and appreciation. There is no life of learning if there is no spirit.

Perhaps you recall a particular moment (playing cards or sharing a particular brand of drink etc.,) when you established a friendship with someone. You may recreate that special moment of the birth of your friendship from time to time as a tradition to celebrate the spirit of the moment when your friendship was first born. Your friendship will be strengthened, healthy and full of spirit when you keep that tradition in your meetings. However, your friendship may suffer or diminish should you neglect the tradition.

Our traditions strengthen our spirits and create a positive influence and connection with the other four Moo Do values.

Consider these two families and the traditions in their lives:

1. The Smith family celebrated a holiday by decorating their house and selecting costumes and candy as they prepared weeks beforehand in the spirit of the holiday. The children were having a joyful experience during this time and were filled with excitement and hope about the coming festivities. The Smith family members and their neighbours became closer and their relationship was strengthened through these traditions which had a very positive effect upon human relationships.
2. The Tom family was too busy and tired to prepare for the holiday and chose to just watch television instead of observing the traditions of the holiday because doing so would require work. Their home and family members showed no holiday spirit and the children had no reason to be excited or filled with anticipation and excitement.

Traditions in action are visible in:

• Those who are hardworking people.
• Those who carry high spirits.
• Those who lead the way (show initiative).
• Those who honour and perform rituals and techniques that embrace habits from past generations.

Do my actions preserve my traditions?

Do my behaviours embody my traditions?

Philosophy (Chul Hak)

“Philosophy is a set of ideas or beliefs relating to a particular field or activity; an underlying theory, a system of values by which one lives; the most general beliefs, concepts, and attitudes of an individual or group…”

Our philosophy guides our intent (Shim Gong) toward the good.

Our philosophy includes the Eight Key Concepts, the Ten Articles of Faith on Mental Training, and many other ideas and values. Our active study of these tools and our application of them as a Moo Duk Kwan practitioner strengthens our life and demonstrates the philosophy we live by.

In training, our first Shi Sun is an action of intent. Our intent is much clearer when it is based upon our philosophy.

We experience a good class for both your mind and body when our intent is clear.

When Peter greets his instructor upon arriving at the Do Jang and again when he leaves the Do Jang, then his courteous behaviour may also extend into his life beyond the Do Jang. It becomes a good foundation for him to build the human relations with his behaviour. Peter’s intent was strengthened by the Jhoon Bee philosophy “start good, finish good.” Philosophy strengthens discipline and respect.

Our intent guides our actions. Our actions will be meaningful when they are initiated with good intent.

These are some visible behavioural measurements of philosophy in action:

• The person whose philosophy is demonstrated by their actions rather than talk.
• The person who is providing views based on the principle.
• The person who makes a decision based on the principle.

Does my behaviour demonstrate our philosophy?

Discipline and Respect (Jon Kyung)

“Discipline is the study, or practice, of a subject using a specific set of methods, terms and approaches…”

“Respect is the objective, unbiased consideration and regard for the rights, values, beliefs and property of all people deference and courteous regard for people’s feelings…”

Discipline and respect are the foundation of human relations.

Discipline will strengthen your professional conduct. Respect will strengthen your kindness.

Discipline alone may bring the hard side which makes others uncomfortable. Respect alone may bring the soft side which makes others overly comfortable. These factors alone will bring a negative influence on human relations.

Discipline and respect should coexist with each other to gain their full benefit for human relations. Furthermore, they should be strengthened by the other four Moo Do values in order to fulfil their meaning.

In other words, professionalism (discipline) and kindness (respect) alone are not what we strive for in the Moo Do world. In the end, they will be nothing more than sales tactics. Alone, they may merely be the tools for “people skills” that sales representatives use at stores.

Professionalism (discipline) and kindness (respect) must be strengthened by History, Tradition, Philosophy, and Technique in order to fulfil their true values.

These are some of the visible behavioural measurements of discipline in action:

• Professional conduct rather than casual demeanour.
• Proper postures (ways of standing and sitting).
• Dependability.

These are some of the visible behavioural measurements of respect in action:

• Helping and caring for others.
• Smile, to show kindness
• Recognition.
• Carrying proper body mannerism with care and politeness.

While we respect individualism, providing visual demonstrations of body images that reflect discipline and respect in the class can be helpful to connect our thoughts of respect to our body mannerisms.

Do I have discipline in my behaviour?

Do I have respect in my behaviour?

Technique (Ki Sool)

“Technique is the manner in which technical details are treated or as basic physical movements are used…”

Techniques are very visible elements of Soo Bahk Do Moo Duk Kwan.

We gain the benefits of flexibility, self defence skills, and health as we train to improve our techniques.

Techniques from Ki Chos, Hyungs, and Dae Ryun are excellent tools for connecting with the other four Moo Do Values; History, Tradition, Philosophy, and Discipline/Respect. From this connection we benefit by strengthening our techniques.

Seeking to apply all our Moo Do values during our technical performance of techniques helps us to understand the relationships between our techniques and the other four Moo Do values.

Techniques when performed based upon, and strengthened by, History, Tradition, Philosophy, and Discipline/Respect will develop beyond just physical techniques.

When we perform Soo Gi or Jok Gi techniques with good Hu Ri extension, connect our value of using Huh Ri to our unique identity as a Moo Duk Kwan practitioner. Our identity as well as our techniques are strengthened.

When we perform “Jang Kap Kwon Kong Kyuk” or “Yuk Ro Hyung” or “Chil Song Hyung”, we are connecting with the values of history (and/or philosophy) of Soo Bahk Do Moo Duk Kwan and they will become more than techniques.

By training with our techniques and applying the guidelines of the Five Moo Do Values, our training becomes a freedom that provides new realisation, understanding and creativity. We become connected not only to the art’s history, but we also become the foundation of the art’s future creativity. Through this process, both history and philosophy will be strengthened.

When we perform a traditional ceremony during our training (bowing with Sa Bom Nim or partner) and we connect with the meaning and spirit of our bow, then our Moo Do Spirit (Moo Do Chung Shin) becomes fuller and will guide our training to the fullest. Tradition is strengthened.

When we connect discipline/respect to our training, then our techniques and attitudes become more effective and enjoyable. We can seek to enjoy the application of discipline and respect in our training and both will be strengthened as a result.

Consider these visible behaviours that demonstrate our Techniques in Action:

• Techniques are visible things; therefore they can be seen and measured.
• Punching and kicking are not the only techniques that we consider. Any kind of physical presentation can be considered as technique in this discussion. For example: What kind of mannerism is appropriate when I visit my teacher? What is appropriate when I am challenged by someone?
• How do I approach, respond, to and behave based on different circumstance?

Mental and physical mannerisms which are strengthened by the Five Moo Do Values can be the most powerful techniques we may possess.

These mannerisms give you an ability not only to defend yourself but also to build toward a peaceful world.

– HC Hwang

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