hey guys in this section we are going to talk about how to create a habit we've
went over finding bad habits and getting rid of them we've also went over
replacing bad habits with good habits and in this section we're going to learn
about the cue habit reward development how you can create your own habit now
this works awesome because there's many aspects you can put this in put this in
your health life going for a run going for a bicycle ride eating less terrible
food I mean there's a lot of terrible food out there but good tasting food
that is good for your body also in the wealth aspect you can go for investing
you can go for I would say wealth even an education you can learn more because
I would say learning more increases your wealth in love and happiness you can
also increase habits and love and happiness by increasing your education
in those topics now love is a little different because there are a lot of
times where you don't want to have it you want to mindfully love someone but
you can also implement a lot of little habits that will make them feel
appreciated so let's get on to the cue habit reward we've talked about this
before I want you to write down I want you to take a piece of paper in the
center of the paper go down and write 5 to 10 habits that you want to create now
on the left side this is where we're gonna put the cues so let's say on my
piece of paper I'm gonna put reading I want to read 30 minutes every day that's
the center of my piece of paper right there it's going to be called the habit
section the habit column on the left side it's gonna be called the cue so for
me to want to read I'm gonna have to come up with something some environment
that happens throughout the day it says hey this cue is fulfilled let's go on to
the habit so my cue my on the left side of reading is going to be wake up
whenever I wake up that's the first thing I do is I go into reading over
time that will go into and create a habit now there's one more thing as you
can tell by the right side of your paper needs to be filled so on the right side
of that you need to put reward so if you've got cue on the left then have it
in the center and then reward on the right side so the cue for me is wake up
the habit is reading and on the right side it's going to be breakfast and
there are all kinds of rewards out there it really depends on you and what you
find a satisfactory satisfaction something that you take pride in
something that is enjoyable for you so breakfast is enjoyable for me after you
know I've been asleep for eight hours so I wake up and then I read and then my
reward is breakfast and over time this will actually create
a habit to wear if I don't read I almost feel guilty for waking up and eating
breakfast I almost feel guilty for breaking the habit just like many other
people feel guilty when they break bad habits and go down this list and do this
for every habit that you wrote down whether it's reading or you wanted to go
for a one-mile run for me I do a one-mile run it's usually not a one mile
usually it's a little more a couple times around my block and the queue for
the one-mile run that's the habit the queue is breakfast so as soon as I eat
breakfast boom I go into the habit stage and I go into run and then my route
actually my reward for the habit which is the one-mile run is actually kind of
interesting because a lot of people I think they misunderstand rewards they
think of all you got to eat a piece of candy or you got to earn some money but
rewards can really be anything that you enjoy in life and it has to be what you
see as enjoyment and your brain sees as enjoyment and I really love taking
showers I love feeling clean especially when it's the beginning of the day and I
just know if I get a nice shower in and I've already done my workout in my
little run boom I take a shower it feels great it's the best thing ever
you know I was all sweaty I got myself pumped up my heart was going boom shower
and if you want to you can make it a cold shower and that's just an amazing
reward so there are two habits already that are connected boom I wake up I read
breakfast the breakfast is a reward but it's also a cue for my one-mile run and
then I go on my my one-mile run and then BOOM there's another reward and I can
actually turn that reward the shower into another cue maybe after a shower is
a queue for the habit of brushing my teeth and the reward is actually this
was in the book the power of habit the reward a lot of advertisers they were
like we can advertise toothpaste all we want but no one's buying so what they
did was they add citric acid and some people really enjoy the feeling of their
teeth being like sparkly clean it's a psychological thing so they put citric
acid you know like lemon the stuff that's in lemons in toothpastes now they
have all kinds of different flavors but citric acid is like the main ingredient
that makes people want to continue brushing their teeth
can you imagine brushing your teeth if the flavor was like ketchup or mustard
not very many people would want to do it but they turned brushing their teeth and
they actually made it a reward so I could continue this habit I don't know
what I'm gonna call it you go from waking up is lq then the habit is
reading and then BOOM reward I get food foods a great reward this actually this
method was actually installed in Arnold Schwarzenegger when he was little before
he would get food he would do a whole bunch of push-ups his parents actually
made him work out a little bit before he got food and he just started seeing you
know it became a habit his workouts actually became a habit and then after
breakfast boom it's also another queue for a
one-mile run boom there's a reward shower
I can turn shower into another queue where I brush my teeth and I just I'm
basically explaining this thing again but I want you guys to understand how
the queue habit reward process and I hope you're writing this stuff down
because if you write it down you will definitely learn it you will inhale it
you will learn what a habit is from the ground up you will learn how to develop
your own habits create your own habits basically anything you can make a habit
calling your grandmother up once a day if you want to and say I'm so thankful
you're in my life I just wanted to appreciate everything you do for me you
can turn that into a habit and you can actually these cues don't have to be
daily things you can turn these cues into monthly things you know I get my
phone bill boom that's a cue I call my grandma up and say hey I just paid my
phone bill I'm so thankful you're in my life because one day you might not get
that opportunity anymore but anyways you can turn anything into a cue almost
anything you can turn you need to go to the store to buy groceries you can turn
that into a cue of you paying your taxes you can turn a once-a-year maybe there's
one thing that once a year that you want to turn into a cue
boom it's time to pay my taxes let's go get my dogs they're shots so that
they're legal in my town that's that's like a pretty nice way to create a habit
and you can also create a reward now the thing is the longer the timespan is the
harder it is to create a habit and that's simply because you get less
iterations so if it's something that you do daily like let's say every time you
say the word um you snap yourself with a rubber band now that's obviously in the
beginning of the stages of the habit development or the habit removal I guess
would because that's but that's negative reinforcement it's gonna happen a lot
boom boom boom boom six nine times 12 times a day and eventually it'll start
to go down but you can also do the same with habit development maybe your cue is
seeing someone walk down an aisle and your habit is complimenting them because
you want to get better at compliments that's just something that you've always
been bad at you want to get better at Compline
without being it awkward and then your reward is you just pop a skittle in your
mouth like that would be really nice and that that can go from like the tax
whenever you pay your taxes you have to get your dog shots that can go from a
whole year and that's not very many iterations but when you're complimenting
people you know when someone walks by your desk six to twenty two even if
you're in a big office fifty times a day that's fifty compliments that's fifty
rewards you know what else that is that's fifty I durations of that habit I
can almost guarantee you once you've done that habit for a week it'll almost
become a habit you won't even have to give yourself a skittle any more when
someone walks by you'll be like hey Jim nice shoes love those things hey Linda
that's a neat shirt hey John I noticed you got your hair cut it'll just start
to come naturally because oh yes I also wanted to correct myself earlier I said
habits start to be formed in the amygdala and I did not mean amygdala
what I meant was basal ganglia and that's the part of your brain that is is
one of the oldest structures in the brain and it's near the center of the
skull if you know where the base of your skull is on the back of your head there
you can follow your spinal cord down and if you follow it back up right where
your spinal cord starts to go into your brain that's around where the basal
ganglia is and that is like a really old part of your brain and that's why when
that one guy had brain damage that thing stayed there because it was intact you
know a lot of people when they get brain damage they start they lose their memory
because that's where the prefrontal cortex is and other side's but that part
of the brain is deep in the brain it's very hard to damage and if you damage
that part of the brain the reason there aren't very many people living with that
part of the brain damaged is because it's very necessary for a lot of the
vital organs to function for your breathing your respiratory system
anyways I'm getting two very specific stuff I want to get back into the habit
section but I did want to correct it wasn't the amygdala the amygdala is
responsible for your emotions and I think I was on a little rant about
entrepreneurship and fear and I think that's where that came from
anyway that's really cool that's also another psychological effect Riya makes
two words up but anyways back to the habit part you should still have your
piece of paper with cues on the left side habits in the middle and rewards on
the right and from now on anytime you want to create a habit
whether it's thanking someone for something they did whether it's creating
a YouTube video literally I have kind of created a little reward system for me
that puck clicking that publish button is like oh my goodness if you could get
a brain scan on my brain like the reward system I bet that
I mean will you be going it'd be going all over the place because I love
clicking that publish button now making the video the queue is like oh it's a
new day it's time to make a new video the queue actually for me is almost like
oh man I'm not getting very many views today
there's a habit now I got to make a habit the the actual habit part of
making a video and that's not so enjoyable it's enjoyable to do but I
like the results - I like clicking that button and going boom there's 600 people
that saw my video in the first second I uploaded that is so cool it's a reward
you can do the same thing everything from creating a YouTube video to paying
your taxes to getting your dogs shots - what are their habits do you want to
create the next couple of videos are going to be habits of millionaires
habits of successful relationships and you can write these habits down and you
can come up with a cue the habit and the reward yourself if you'd like to
replicate them so two more things that will help you with habit development so
we understand how habits work we understand that we can get rid of one of
the best ways to also create a habit just like one of the best ways to get
rid of a habit is simply by swapping them out because the habit is already
there you've already got the cue and you've already got the reward you just
got to switch out the thing in the middle I also want to say it's more
difficult to get rid of a bad habit and it's more difficult to create a new
habit than it is to altogether just swap out the middle part change it from
smoking to reading change it from drinking the chewing gum so on to the
two tips I mentioned number one is an affirmation now I've talked about this
before in kind of my law of attraction video but basically an affirmation is
something that you tell yourself that eventually you will start to believe
your brain will start to believe it and process it like it's almost like it's a
fact a physiological response of a psychological affirmation you'll be like
hey I'm going to go for a run today that's an affirmation hey I'm going to
be super successful today in my journey of talking to women if that's something
that's a habit that you want to form and get better at now something about
affirmations is it's better if the affirmation is positive so it would be
better for me to say I will eat healthy food then it would for me to say I will
not eat junk food because see the the second one includes the word not which
means it's basically not an affirmation anymore it's it's like the opposite of
an affirmation affirmations need to stay positive they need to say on things you
will do instead of you won't do and the other thing I
wanted to talk about was if then statements so whenever you think about a
habit you will have to almost have a little bit of discipline and creating a
habit because you'll have to understand you know habits not going to be created
overnight unless you force yourself to think instant and forever and that's why
I wanted to talk about that subject but if you have trouble with that you
can come up with this if-then statement if I create this habit if I go on a run
every day if I start planning my meals every day then then I will have a
healthier body then I will have a six-pack then I will get better at
talking to women then my finances will increase just these if-then statements
there'll be little motivators those and the affirmations are super powerful in
creating habits so by now you should have a basic understanding at how to get
rid of a habit what habits are how to replace a habit how to create a habit
and how to start a habit today that will last forever I hope you guys really
enjoy this little section now we're gonna start moving on to actual habits
that you can implement to get things done because you can have all this
information but if you want to get rich you need to know what habits you need to
start doing to get rich and that's what the rest of this course is designed to
do if you have any questions email me at practical psychology tips at gmail.com
and I would love to answer any questions you have thank you guys so much for
watching I hope you enjoy the next couple videos if you guys enjoyed that
video and want to read the book I wrote that it came from search Amazon for
habit harvester or click the link in the description the book is short enough to
read in one sitting but is jam-packed with tons of information just like you
saw in this video in fact I've also added a few extra
stories and fixed some of the errors found in this video course there's also
plenty of amazing illustrations to aid in the learning process and keep the
book fun to read if you're interested you can buy the Kindle version for $2.99
or sign up for a month of Kindle unlimited to get it for free which is
what I personally use and you get access to millions of other ebooks and
thousands of audiobooks included in your Kindle unlimited membership when you buy
the Kindle version you don't even need a Kindle to read it you can download the
Kindle app on your smartphone download the software for PC or even read it on
amazon.com through their cloud server if you want to watch the rest of the videos
in this series click this thingy or check the link in the description for a
playlist thank you guys so much for watching