Habits are absolutely critical,because
we have habits that we have planned out
that we want to do things that we purposeful
Unfortunately
most of our habits are done automatically
They're on a pilot
and the habits that we have are not serving us very well
but they become so ingrained
in what we do every single day
that we tend to find it's very hard to break free
And when we dod want to break free of them
even though we know it's not serving us
we don't want to do it
Why?
Because of habits
It's an atomic habit
Atomic habits is all about recognizing the bad habits your life
and help you set up the right habits,
habits that serve you,
habits that will help you be more resilient
Habits that will help you
Get more done, be more productive
That what I'm interested in.
And so any book that will help me
understand habits a little bit more
I'm totally interested in it.
So, why dont we crack into this one?
Atomic habits an easy and proven way to build good habits
and break bad ones
Let's kick this off
Golden Nugget number one:The Smallest habits can have the most profound effect on your life
Imagine for a second a flight
that's taking off from LA to NY
Ok, this flight going up
It's crusing.Things are going well.
But the pilot just decides
to shift things like a foot and a half, not much
What do you think happens by the time you want to hit your destination in NY?
Well, when you get off the plane,
you're gonna be very surprised to
to find that you're not in NY
but instead you're in Washington D.C
and you say, well, Ryan, how is that possible?
He moved it maybe just like two feet
How is that possible
Because what happens is when you
make small changes
over the long haul, it creates big impact.
You might not even notice it.
Nobody in that plane will notice the change
You made that small change
and you saw it through
It's change or you ended up
So why do I tell that story?
I tell you this story because it's
the small habits that you create today
that will drive lasting change.
You might not notice it
And because we don't notice it,
that's often why we stop
And why we way this new habit
don't serve me well, no.
Remember the flight from LA to NY?
It's gonna throw you in Washington DC, Because you just made a small little shift
You're trying to save up money,
you put five dollars away ever single week
You put away 10 dollar a week,whatever.
You put a small amount of money down every single week
And you look at it the end of the year
and you're like, wow,that was not
a whole heck of a lot of money
I got maybe 500 dollars here
Big deal.
Like what 500 dollars?
Keep that going and you'll see
how that serve you well.
The most important thing here is
persistence and consistency when you creating a new habit
Persistence and consistency,
That goes for anything.
Running the business, trying to lose weight,
trying to pay the bills, whatever it is.
Persistence and consistency
are so important when you're trying to develop
a new habit.
And so the big take away here is that
the tiniest of change have a dramatic impact,
but we're not patient enough, be confident
in the direction you're going
And just keep moving
Golden Nugget number 2: Habits are automatic bahaviours
that are learned from experience
When you come home late at night,
Your house is dark.
What do you do when you first walk in the door?
You look for the light switch and you turn on.
That is an automated behavior .
That's a habit
Why do we do that?
What are the intricacies that make us do that?
You might say, well, Ryan, it make sense
I can't see I want to turn on the light.
Exactly
And understanding why we do that.
Understanding the mechanics of that is how you are going
to understand habits more.
Behaviors that give satisfying
consequences tend to be repeated
until they become automatic.
Now that is incredibly
important for us to know because
it helps us understand habits more
it helps us understand that if there;s a reward and if we recognize
the reward, our habit is a greater chance of sticking.
And so, now let's understand the mechanics of the habit.
When we talk about habits,
Habits begin with a cue.
Walking into dark room,
it cues you to perform an action
that's going to enable you to see inside the room
because you have craving for change.
This change in states you want to be
able to see.
So now you have your response.
Your response is action
I flip the switch so I can see
Next comes the reward.
And the reward is the comfort of the safety
The ability to see
that is your reward
All right, so your reward, doesn't necessarily have the big thing
It's sometime just a simplest things
So that it's your cue,
your response and your reward
Golden nugget number 3:When you creating a new habits
make sure you have hard to miss cues and plan the action
So your phone goes off.
What do you do?
You pick up the phone obviously
it's your response. You go ahead
You look at it. There you go.
You et rid of your fear od missing out.
That cue is hard to miss
It's always there. That's why we form habits
So now that we know that hard to miss cue are important
What hard to miss cues are you
setting up in your life to help
support healthy habits or
to get you away from bad habits?
One of the easiest things you can do
is change your surroundings,
change the enviroment
you're in to encourage a more healthy habit.
So if you want to learn guitar, put
your guitar in the middle of your room
It's gonna be hard to miss that
if you're trying to eat better, to eat
more salads and more vegetables,
then out that big bowl of vegetables or fruits in the middle of your kitchen
You gonna be more likely to snack on that than you vill be
looking for a bag of chips.
So change your surroundings,change your enviroment
to support your habits
You implementation intentions is
what's going to make difference between you talking about it and you actually do it
An implementation intention,
it introduces a clear plan of action
setting out when and where
you'll carry out the habit
that you want to cultitave
And reserch shows this works.
So research was done bt the United States
but they found this study with voters where
when people are asked, are you going to vote,
people say, yes,
of course I'm gonna go vote, but
they didn't vote.
So when asked another question.
Two question.
What time are you gonna vote?
And at what station are you going to vote at?
When asked those two question, people were more likely
to vote because they had more specific plan of action in place
So for youself, when you say
instead of saying I'm going to go out and jog more
I'm going to eat better
More specific
I'm going to go out and I'm on a jog
ai 8 am, as soon as I wake up on Monday, Wednesday and Friday
and hold your self accountable to that
Get rid of the vagueness
That's not serving you, it's not helping you create a new habit.
Golden Nugget number 4: Humans are motivated by the anticipation of reward.
So used that to create new habits.
In 1954,
neuroscientists Jame Olds and Peter Milter, they ran
an experiment.
They attached these electrodes to
these rat's brains that essentially blocked the
neurotransmitter dopamine
from being released in the brain.
What did they find?
They found that in a very
short period od time, these rats lose the will to live.
They didn't eat it in drink, they didn't have sex.
In a few days, they just died.
And so it really shined a light
on the importance of dopamine
to drive us to take action.
And the cool thing here is that dopamine can be released
in your brain by doing certain action,
such as eat food, listening to good music
Not ony is it by doing the action,
but by thinking about the action
that also releases dopamine.
So by thinking about getting that piece of food
by thinking about listening to good music, your brain
is automatically releasing dopamine as well.
That is the brain's way
of trying to drive you to action.
And we can use that to our advantage when forming new habits.
The great technique that is shared in the book is called Temptation Bundling
and that's when you take a behavior that you know
is important, but you're not really looking forward to it
but you link it to behavior that you're drawn to,
one that generates that motivation dopamine hit.
Take for example, the gym, right?
you don't want to go the gym.
How do we use this technique of temptation bundling to help from
a new habit?
What about the music you listen to?
What if you only allowed yourself to
listen to music a certain album, certain music
when you went to the gym.
you couldn't wait to go to the gym
because you can't wait to listen to that music
Would you get cartain podcast that you wanted to listen to
level into these podcasts, but you
only allow yourself to listen to them went you go to the gym?
Temptation bundling.
Find a pleasurable activity.
Something that supports you
and tie that to smething maybe
isn't so fun to do.
The gym temptation budling
is a very important technique
that we need to make use of.
Golden number 5:If you want to create new habit
make the habit as easy as possible to adpot
Forming new habits that are easy, sometime it's just like
take no effort.
Pick up the phone scrolling through
and create that habit of everytime
it goes, ding and I go ahead and I look at my notification
it's doesn't take any effort for me to do
And yet I spend hours upon hours
on my phone every single week.
So do you
But do the hard stuff.
Go to the gym, learn new language,
do business development, do your accounting,
all of that stuff is very hard and
you don't necessarily want to do it.
So we've kind of already started to
talk about difference thing that we could do
difference technquies.
Here's the new technique.
Reduce friction.
If you're trying to form a new habit, reduce the friction
that prevent you from doing it.
So the question to ask yourself is
what friciton do you have that prevent you from working out?
What friction do you have that
prevent you from eating right?
If you're not eating right and
you're sitting there eating garbage,
you're thinking about junk food.
Maybe you have too much friction.
Maybe you don't have the right food there
Maybe.
Then do your meal prep.
That's why meal prep is so important, there's no friction.
You've done the meal prep
It's sitting in the fridge. You're hungry
Instead of going for that
bag of chips or ordering something online
ordering a pizza,
You have food in the fridge.
It reduce friction.
The second trick for making habits
easier to stick and make them long term is something that the author
call the 2 minute rule.
And it's a way to make any new activity feel manageable.
The two minute drill says, listen
if you're trying to go to the gym or
you're trying to just read more, go
and put on your gym shoes, commit to reading two pages.
That's it, just commit to the bare bones.
Once you've pulled on your running shoes
you'll probably head out for a run.
Once you've read two pages,
you're likely continue.
The rule recognizes that simply
getting started is the first and
most important step towards doing something right.
At last but not least.
Golden number 6: To make your habits long term it needs
to be immediately satisfying
This is an interesting one because
I've always looked at habits not to be immediately satisfying,
but I looked at the long term.
I looked at where I was going, why I was doing it,
and that vision, that direction I was going in.
That's what fueled my habits.
If we want to form a new habit, it
needs to be immediately satisfying.
So what are you doing to make your new habit immediately satisfying?
We live in this world today that
academics call a delayed
reurn enviroment where you go to work today,
but you don't get compensated for the work today
You get compensated two weeks time.
You go to the gym today, but you don't lose weight overnight.
It's takes time.
And our brains evolved to cope with the immediate return
environment of earlier humans
who weren't thinking about long term
things like we are like savings
or losing weigh.
For them, it was going out, killing that animal,
bringing that boar back and feeding the family.
So whe you're pursuing habits with a delayed return,
try to attach some immediate gratification to them
Use immediate gratification to your advantage.
Edit subtitles: Hana Lee
Subtitles by the Amara.org community