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stop look at this there's a guy out here
right now and he's jogging in the
pouring rain you got this dude hilarious
I think the most frustrating thing about
building habits and about self
development in general is this idea that
inspiration doesn't always correlate to
change so it doesn't matter how
motivated or inspired that you are it
doesn't mean that you're actually going
to do something about it it doesn't mean
that you're actually actually gonna
change your life so I wanted to talk
about why you should start thinking
long-term and stop trying to change
everything about your life in a day
[Music]
I enter most things in life with just a
pinch of skepticism that's especially
true of self-help I remember the first
time I listened to my bootleg copy of
Tony Robbins awake the giant within I
[Music]
was hooked on self-help it's not all
good
most of it is corny but I almost always
finished the books feeling inspired and
ready to change everything about my life
the problem is I tried to take on too
much at once
I try to build six habits at the exact
same time and that approach would always
fail then I started to view habit change
as a series of experiments I'd commit to
going to the gym for 30 days straight or
I'd read a book every week for a year
some were more extreme than others they
didn't always stick but my success ratio
skyrocketed and they always pushed me to
learn something new about myself so this
year in an effort to try to learn more
but also to make myself feel very
uncomfortable I'm gonna be doing 12
30-day experiments some of those
experiments will include quitting
caffeine as a daily coffee drinker for
the last five years I've been dreading
this one but I know that it will be
healthy to take a little bit of a break
cold showers for 30 days I've taken many
cold showers in the past but I've never
committed to doing it for this long and
it makes me very nervous and I've
already started this month by quitting
sugar so I'll be announcing these
challenges on Twitter and Instagram
probably the day before the 30-day
challenge so at the end of every month
and I want to encourage you guys to do
this with me now you don't have to do
every single one I understand that our
lives are very busy and to take on some
of these would be asking a lot but if
there's ones that appeal to you if
there's ones that excite you or if
there's ones that you find scare the
[ __ ] out of you like the cold showers
then I encourage you to do them along
with me because I think together we can
learn
all right so I completely understand
that you might not want to develop the
same exact habits and I'm building you
look at the cold showers and you're
scared you're a little [ __ ] that's rude
I can't say that I shouldn't call you a
[ __ ] but you're being a [ __ ] but no
okay is if you actually don't want to do
it that's totally fine
that's why I've actually come up with a
list of 12 habits that you might want to
build instead so these are the twelve
habits that I've built that have had the
greatest impact on my life and that I
think might help you exercise every day
set a minimum amount of time to work out
every day that you can actually follow
through with everyone can set aside 10
to 15 minutes to go for a jog do a few
push-ups or sit-ups eat more veggies
most days I make smoothies to get more
veggies into my diet
you've been adding more veggies to one
meal a day can make a big difference
read every day listen to an audiobook or
do some light reading before bed you
don't have to read a book every week but
the dense content you get from books is
unlike any other medium drink more water
the common recommendation is to drink 64
ounces or 2 liters of water per day stop
buying new stuff you can learn a lot by
stopping purchases for even 30 days
you'll break that habit loop of buying
just for the dopamine hit or as a
distraction mechanism
you'll also likely save a lot of money
meditate I'll be honest I don't meditate
much but it's been a habit that I valued
in the past Sam Harris has a meditation
app called waking up which I'd recommend
checking out build a morning or
nighttime routine this is a little bit
more advanced but something that might
be called a keystone habit you're
developing one habit that's connected to
many others what are three things that
you can do every morning or night that
will increase the quality of your life
work on a passion project take 30
minutes to write for your blog start
learning photography or even learn an
instrument sometimes we get so focused
on achievement that we're not really
focused on things that we actually enjoy
or love declutter spend the month
downsizing and cleaning out your junk
drawers
the minimalist created a really
effective game called the minimalism
game in it you get rid of one thing on
the first day two things on the second
day three things on the third day all
the way to day 30 you end up getting rid
of a lot of [ __ ] journal a daily journal
can help you catch negative patterns or
get a clearer vision on your goals I've
carried one on and off for years and the
act of getting my thoughts down has
helped me a lot
wake up early I wasn't always an early
riser I used to spend late nights
working to get projects finished last
minute but waking up early has helped me
avoid procrastination
and spend time with family and friends
after 5:00 p.m. quit social media I made
a video last year about my 30-day social
media detox that change continues to
save me time every day and avoids me
from falling into the comparison trap
that I often find on Instagram and apps
like it so you can scale up the
difficulty on these habits you can scale
them down if you want to do 5 minutes or
60 minutes for your exercise every day
have at it and come up with one that
fits best with your life I usually
recommend a start small keep it nice and
easy
five minutes is is great because most of
the time we don't do 5 minutes we say
hey I'm gonna sit down and work for 5
minutes set a timer you're usually gonna
work for way longer so don't be overly
ambitious that you completely destroy
the entire process but this is something
that I'm really excited about I'm really
excited to explore and create these
videos and share with you the lessons
that I've learned so obviously stay
subscribe to this channel to see those
videos videos as they come out and of
course I want to see you guys in the
comments and I want to see the things
that you are learning from some of these
experiments and challenges yourself even
if it's something that you've done in
the past thank you guys so much for
watching and of course if you want to
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