- I want to start going to the gym more,
and also I want to start being better with my money.
- Ah, that's a good one. - Ah, true!
And mine is to get better at waking up.
I'm done with sleeping until the last minute
and running late.
Here's to being a morning person.
- Okay, Sophie I love you, but you say that every year.
- I know, but this time--
- [Group] This time is for real.
- It's like every year, the same scheme.
- [Narrator] Realizing you're a natural born quitter,
incapable of self-discipline,
and destined for a life of shortcomings,
is actually a great thing.
Because it's in this rock bottom moment
that you feel a fiery motivation like never before.
You feel it in your bones,
that yes, this time is for real,
because this time you are unstoppable.
- Uh, are you good?
- [Narrator] This is the habit loop.
It's within this framework that all habits operate.
Once a practice or routine is in the loop,
it becomes and automated process
that requires very little discipline to keep up with,
like brushing your teeth.
The cue is the bad taste in your mouth
which snaps you into the routine, which brings the reward.
More complex habits like daily exercise,
can become just as easy to keep up with.
The hard part is creating them.
Because to make something stick
you have to keep doing it day-in, day-out
until your brain identifies the reward.
This is where discipline comes in and where most of us quit.
- Stop! - [Narrator] Because.
- Stop. - [Narrator] Oh.
Uh, are you okay? - Oh my god.
I'm fine, I just, I can't do biking.
I don't have the endurance, I don't like the sweating.
I just, I can't.
- [Narrator] I didn't know--
- Let's just get on with it.
- [Narrator] Okay, step one, set measurable goals.
Clarifying what you're aiming for gives you direction,
so first, set your big picture macro goal.
- Be a morning person.
- [Narrator] And then the daily micro one.
These are the baby steps you'll take to, oh, uh.
5 a.m. isn't really a baby step.
- I'm going all in this time, man.
- [Narrator] Uh, yeah, but.
- All in.
- [Narrator] Okay, okay.
Well, in that case, you want to go the extra mile
and tell someone about your goal to keep you accountable.
And it also helps to leave little
motivational reminders around.
Could be like Post-it notes or.
- Oh yeah, this will remind me for sure.
- [Narrator] And this phase can be
very exciting for some of us,
but it's important we quickly get to the obvious step two.
Start.
Getting started will quickly show you what will work
and what won't.
And that's when you--
- Quit!
That's when you quit!
- [Narrator] No, adjust the plan
and keep moving forward.
- That's hardly a change from the time
that I wake up already.
- [Narrator] This is great.
If it's too hard at first, the routine will be inconsistent
and eventually fail.
You want a small easy start to then gradually build up.
Step three, be consistent.
- Unh-uh, Not today.
- [Narrator] Oh yes!
Especially on the days you don't really want to,
'cause if you start giving in when it gets tough,
it'll only be matter of time before it all unravels.
So keep at it and you'll eventually identify the reward.
Perhaps it'll be the satisfaction you get
from checking off another day.
- No, I think for me it's just having enough time
for my breathing exercises.
- [Narrator] Nice, what breathing ex--
Great, now here's where we have to be careful,
because sometimes, even once it's a stable habit,
we might still feel like giving it all up when--
- Well, it's summer and I'm still not waking up
when I wanted to.
- [Narrator] Which is where step four comes in,
have patience and be proud of yourself.
Taking pride in the progress you've made
will not only make you feel good,
but inspire you to keep pushing
yourself a little more everyday.
And before you know it, you'll reach that big picture goal,
but the best part is that initial good habit
has a ripple effect
and suddenly you'll find yourself
smashing through all the other imaginary limits
you had set for yourself.
- Hey guys, my name's Oscar, writer director of How To Life.
Thank you for watching this week's episode.
If you wanna see more videos like this
or have any specific how-tos you want us to tackle,
let us know in the comments below.
My name's Oscar and you're watching SoulPancake.