5 small HABITS that will change YOUR life forever

Summary

This video script advocates for sustainable life changes through small, manageable habits rather than drastic, short-lived resolutions. It introduces five habits: 'One Touching' for immediate task completion, a specific breathing pattern to reduce stress and increase alertness, 'boredom hours' for mental recharge, 'chunking' to break down large goals into smaller, achievable targets, and regular movement to counteract the negative effects of prolonged sitting. These habits are presented as practical and effective ways to enhance daily life and well-being.

Takeaways

• 🏋️‍♂️ Change doesn't have to be extreme or overnight; small, sustainable habits can lead to significant life improvements.
• 🧠 Implement the 'One Touch' habit to reduce mental load by completing tasks in one go if they take less than two minutes.
• 🌬️ Practice a specific breathing pattern to increase alertness and reduce stress, similar to how children and dogs breathe to calm down.
• 🔋 Be mindful of 'range anxiety' in life, which can be caused by over-stimulation and the constant need for mental recharge.
• 🛋️ Flip the perception of boredom; use 'boredom hours' to recharge and connect with oneself without constant external stimulation.
• 🎯 When setting goals, avoid the 'all or nothing' mentality; instead, break them down into smaller, manageable 'chunks' to stay motivated.
• 🚫 Recognize the health risks associated with prolonged sitting; incorporate regular movement into your daily routine to counteract them.
• 🚶‍♂️ Engage in regular physical activity, even if it's just a few minutes throughout the day, to boost physical health and mental clarity.
• 📈 Use incremental targets to make progress towards larger goals more manageable and enjoyable, creating a sense of achievement along the way.
• 🌿 Incorporate nature into your movement routine, such as walking on a green belt, to enhance the benefits for both physical and mental well-being.

Q & A

What is the main idea discussed in the video script about changing one's life?

The main idea is that instead of extreme, unsustainable changes, implementing small, sustainable habits into daily routines can lead to significant life improvements.

What is the 'One Touch' habit mentioned in the script?

The 'One Touch' habit refers to the practice of completing tasks that take less than two minutes as soon as they are encountered, rather than postponing them and doing them multiple times.

How can the breathing pattern described by Dr. Andrew Hoberman help with alertness and stress reduction?

The breathing pattern, which involves double inhales followed by an exhale, can increase alertness and reduce stress levels by flooding the system with oxygen and offloading CO2, making people more present and calm.

What is 'range anxiety' as it relates to the script?

In the script, 'range anxiety' is a metaphor for the mental and emotional drain people experience when they don't take breaks or recharge, similar to how an electric car needs to recharge to avoid running out of power.

What is the significance of 'boredom hours' as suggested in the script?

The script suggests 'boredom hours' as a way to intentionally be bored to recharge and reflect, which can help alleviate anxiety and provide a sense of peace by spending time alone with one's thoughts.

How does the script address the common issue with goal setting?

The script points out that setting all-or-nothing goals can be demotivating and suggests 'chunking' goals into smaller, more manageable targets to make progress feel more achievable and motivating.

What is the Mayo Clinic study mentioned in the script, and what does it suggest about physical activity?

The Mayo Clinic study mentioned in the script found that sitting for more than eight hours a day without physical activity has the same risk of death and disease as smoking and obesity, emphasizing the importance of movement.

What are some of the ways the script suggests incorporating movement into daily life?

The script suggests various ways to incorporate movement, such as taking long walks, using a standing desk, and using a mini trampoline, to improve physical health, mental clarity, and overall well-being.

Why is the script critical of the 'intensity camp' approach to change?

The script criticizes the 'intensity camp' approach because it is unsustainable and often leads to failure, as evidenced by the statistic that 80% of people who start New Year's resolutions give up by the second week of February.

How does the script relate the concept of 'tabs' in a computer to mental tasks?

The script uses the analogy of 'tabs' in a computer to describe mental tasks that occupy cognitive space even when not actively being worked on, suggesting that clearing these 'tabs' can improve mental performance and reduce stress.

Outlines

00:00

🚀 Transforming Life Through Small Habits

The paragraph emphasizes the importance of adopting small, sustainable habits for life transformation rather than drastic, unsustainable changes. It critiques the 'Rocky'-style overnight change approach, citing the high failure rate of New Year's resolutions. The speaker shares five personal habits that have positively impacted their life. The first habit discussed is 'One Touching,' which involves completing tasks that take less than two minutes immediately to clear mental clutter and increase efficiency.

05:01

🧘‍♂️ Breathing for Mental Clarity and Reduced Anxiety

This paragraph introduces a breathing technique that can enhance alertness and reduce stress. The speaker discusses a pattern of breathing, similar to that of children when they cry or dogs during deep sleep, which involves double inhales followed by an exhale. It is suggested that this method can help with brain fog and increase presence, potentially improving performance in tasks such as phone calls or meetings. The paragraph also touches on the idea of using breath work as a form of meditation, with the speaker mentioning popular guides available on the channel.

Keywords

💡Change

Change refers to the process of making or becoming different. In the context of the video, change is the central theme, focusing on personal transformation and self-improvement. The script mentions how people often envision dramatic changes akin to those in motivational movies, but the video suggests that sustainable, small habit changes are more effective for long-term transformation.

💡Sustainability

Sustainability in this context means the ability to maintain a certain process or state over time. The video emphasizes the importance of sustainable habits over intense, short-term efforts, citing the statistic that 80% of New Year's resolution-makers fail by February due to the unsustainable nature of their goals.

💡One-Touching

One-Touching is a productivity technique introduced in the video where tasks that take less than two minutes are completed immediately. This method aims to reduce mental clutter and increase efficiency by minimizing the number of times a task is handled, as illustrated by the example of washing a dirty dish or replying to an email promptly.

💡Breathing Pattern

The video discusses a specific breathing pattern that involves double inhales followed by an exhale, which is said to increase alertness and decrease stress. This pattern is likened to the breathing of children when they are calming down or dogs during deep sleep, suggesting it as a natural method to improve mental clarity and reduce brain fog.

💡Range Anxiety

Range anxiety, originally used in the context of electric vehicles, is repurposed in the video to describe the mental stress caused by the fear of running out of energy or resources. The video uses this term to highlight the need to recharge and avoid over-stimulation, drawing a parallel between the need for a Tesla to recharge and the need for humans to take breaks from constant stimulation.

💡Overstimulation

Overstimulation refers to the state of being excessively stimulated, often leading to mental fatigue. The video talks about how constant exposure to various forms of content and information can deplete mental energy, leading to a state of being 'always on' and never fully relaxed or recharged.

💡Boredom Hours

Boredom Hours is a concept introduced in the video that encourages intentional periods of boredom as a means of recharging and self-reflection. It challenges the negative connotation of boredom and suggests that being bored can be a positive state that allows for mental rest and introspection, which is essential for personal growth.

💡Chunking

Chunking in the video refers to the strategy of breaking down large goals into smaller, more manageable targets. This approach is said to make goals more achievable and less daunting by providing a series of smaller wins along the way, as exemplified by the creator's experience of setting incremental subscriber goals for their YouTube channel.

💡Movement

Movement is emphasized in the video as a crucial habit for maintaining physical, mental, and emotional well-being. The video warns against the dangers of prolonged sitting, akin to smoking, and suggests various forms of movement, such as walking, standing desks, or using a mini-trampoline, to improve overall health and energy levels.

💡Goals

Goals are discussed as essential for personal progress, but the video points out the common flaw of setting all-or-nothing goals that can lead to demotivation. The video advocates for a more gradual and progressive approach to goal-setting, where smaller milestones are celebrated, making the journey towards the larger goal more engaging and less overwhelming.

Highlights

The idea that extreme life changes are not sustainable for most people, as evidenced by the high failure rate of New Year's resolutions.

The importance of implementing small, sustainable habits into daily routines for life change.

The 'one-touching' habit to reduce mental load by completing small tasks immediately.

The concept of reducing brain fog and increasing alertness through a specific breathing pattern.

The benefits of this breathing pattern in reducing stress levels and increasing presence.

The phenomenon of 'range anxiety' and its metaphorical application to mental and emotional states.

The negative impact of over-stimulation on mental battery and the need for intentional recharging.

The concept of 'boredom hours' as a means to recharge and spend time with oneself.

The psychological benefits of boredom and the importance of self-reflection.

The flaw in the 'all-or-nothing' approach to goal setting and the demoralizing effect it can have.

The strategy of 'chunking' large goals into smaller, manageable targets for motivation and progress.

The health risks associated with prolonged sitting and the importance of movement for overall well-being.

Incorporating movement throughout the day for improved physical and mental health.

The use of a standing desk and other methods to increase daily movement and reduce the risks of sedentary lifestyle.

The energizing and clarifying effects of regular movement on mood and mental state.

The recommendation to not skip the habit of daily movement for maintaining energy and mental clarity.

Transcripts

when you hear the phrase change your

life kind of conjures up images of Rocky

doing the motivational Montage where

he's in a hoodie running up the stairs

pounding the raw egg smoothie and

transforming himself through sheer

tenacity willpower and intensity I said

enough and I turned everything around

overnight it's very extreme and I think

that that can be a good approach for

some people but when you look at the

numbers how 80 percent of people

starting New Year's resolutions are

offed by the second week of February

because they're going from that

intensity Camp what's better is

sustainability and if you want to change

your life in some way big or small look

no further than implementing some small

habits into your daily routines here's

five of my personal favorites

[Music]

think of your brain like a giant

computer that has Ram or operating power

if I have my computer right here and it

has like 20 tabs open or five

applications running in the background

the whole thing slows down doesn't even

though we're not using them they're

still there your brain works the same

way all these tasks on your to-do list

and do it later and all I have to reply

to that person and wait did I send that

message back did I pay that bill that's

tabs in the background eating up so much

of your head space this habit really

helped me and I know it'll help you as

well it's called one touching very

simple if a task takes less than two

minutes for you to do do it now the

dirty dish that you could wash real

quick do it now replying to someone real

quick do it now taking out the trash

paying bills putting something on your

calendar One Touch One touching has a

cool benefit that you're only doing

something once and most of us do things

two three four times getting an email

opening it and reading it marking it is

on red opening it again reply lying

that's like five different touches on

one task that if you just opened it and

replied that's one you'll be amazed at

how much more energy and time you

actually get back just doing things once

instead of five different times

if you have moments in your day where

you feel lethargic tired and it doesn't

matter how much sleep you got six seven

eight hours you're eating right but

you're still just like tired maybe you

have brain fog coffee doesn't hit the

same this next point will definitely

help and it's very easy it's free it's

something you can do anytime anyway was

listening to a podcast the other day by

Dr Andrew hoberman who's talking about a

pattern of breathing that kids do when

they're crying and they're trying to

calm themselves down dogs will do this

when they're in deep Sleep it's sort of

a breathing Cadence double inhales

followed by an exhale looks something

like

so you breathe in you sneak a little

more air in at the top

and then release when they study this in

his lab he says that just two three of

those breaths makes people more alert

and decreases their stress level they're

more present also says it offloads CO2

rapidly that double inhale is flooding

your system with oxygen makes you more

alert snap out of the brain fog maybe

maybe you have a phone call or a zoom

meeting you're dreading just take a few

deep breaths

watch yourself start to calm down a bit

be more engaged and perform better you

can also use breath work as a form of

meditation in fact we have a few start

to finish guides on this channel I'll

link down below people seem to like them

some of these have millions of views

it's pretty cool and in that way you can

get high on your own Supply

[Music]

last year my dad and I took a road trip

and we didn't just want to use a normal

car I was like Dad I've never been in a

Tesla I've never driven one let's see

what these electric things are all about

I hear they got some get up and go so we

did we rented a Tesla great experience

awesome one thing I didn't expect it's

called range anxiety you ever heard that

term on the dashboard there's a giant

display and the battery life of your car

how much do you have before you need to

find a charge station as it gets to like

40 30 20 10 you start to kind of like we

gotta find somewhere to charge it fast

because you don't want to run out you

don't want to be strand I think we all

have sort of a range anxiety in our

brains and our emotions and ourselves

whether it shows up as anxiety or you

hear terms like I burnt out I was

exhausted it was draining pay attention

to the language one thing that I really

find contributes to the draining of your

mental battery throughout the day is

over stimulation you know how crazy it

is that we live in a world where you can

go on your phone for an hour and see

minimum 60 pieces of different content

and different styles people telling you

what to do and you're just scrolling the

hypnotic trance-like state it pulls Us

in there's a great quote that's always

stuck with me all of Humanity's problems

stems from man's inability to sit alone

in a room quietly and just like that

Tesla battery eventually you need to

pull over and recharge and even on our

off days where we're like we're trying

to recharge or vacation people are still

just plugged in just so stimulating no

judgment here it's something we all can

get better at but what I've found here

for this next habit that's really helped

me

I call it boredom hours intentionally

being bored we think of boredom as a

negative thing like oh I'm so bored it's

so negative but flipping the vibe of

boredom to actually being a recharge and

a positive trying to not cram every dull

hour of the day with just another piece

of entertainment content stimulation I

found a lot of peace from it I believe

that anxiety is moving very fast and

frantically it's your mind racing a mile

a minute people wonder why they have a

new sense of anxiety and it's like

literally your screen time says six

hours of tick tock you're slamming 800

milligrams of caffeine you barely sleep

and every single moment of the day you

don't even take a breather you're eating

a meal watching like 20 different tick

tocks push notifications from every

single app even when you watch Netflix

you have something on your phone pulled

up at the same time let's be real

boredom hours give you a time to spend

with you and I think that a lot of

people are just consuming other people's

thoughts all day and and they wonder why

they feel lost or maybe like they don't

know themselves or they don't love

themselves

and I think it's deeper than just oh I'm

over stimulated with tick tocks or short

content but it's that you don't spend

any time with yourself alone you're

always with someone else virtually right

even if you're alone you're spending

time with other people in a one-way

conversation where you're the Observer

these boredom hours take time for you

and that might be uncomfortable at first

that might feel awkward but there's a

get to know yourself type of process

that has to occur for you to be

comfortable being more bored try it out

[Music]

you're probably aware that if you take

two groups one with goals and one

without the group that sets goals in

general gets more stuff done chances are

if you're watching this you probably do

that already there's a major flaw with

how most people set goals and if you

make this mistake goals can have a

tendency to work against you and

demotivate you instead of what they're

supposed to be for motivating the

problem with how most people set goals

is that it's all or not it's either a

hundred percent you hit it or it's zero

percent you did and also the process of

moving towards your goal you're just

always not there not there not there

this habit is on chunking and this is a

much better thing to incorporate with

your goals instead of the target being

far away and you moving towards it you

set many targets along the way when you

think about losing 20 pounds it's not

that you lose 20 pounds overnight you'll

lose 5 then 10 then 15 eventually 20. in

the case of a YouTube channel when I was

building this I didn't just say I wanted

to hit a hundred thousand subscribers I

literally drew it out on a chart okay

when I hit 1000 and then five and then

10 25 75 so all along the way I got

things to check off and it made it fun

and exciting felt like I was leveling up

Progressive how can you take your big

thing that you want and chunk it down

into like three four smaller goals that

if done correctly will stair step you

towards your big because if things seem

too far away You're Gonna procrastinate

way more 10 out of 10 would recommend

chunking down your big tasks into a few

more manageable small ones

[Music]

you ever heard that famous phrase that I

believe came out on a TED Talk sitting

is the new smoke every time I see the

numbers it literally makes me want to

stand up out of my seat in 2019 the Mayo

Clinic did a study they found that

people who sit for more than eight hours

a day with no physical activity have the

same risk of death and disease as people

who smoke and are obese so for our next

habit so that you don't die movements

move it or lose it baby now movement

doesn't have to be some massive hour and

a half long bodybuilding workout where

you go into the gym and you blast hard

style lifting Max deadlifts

incorporating just a few minutes of

activity throughout the day can have

huge benefits in your physical health

but also your mental and emotional

well-being one of the habits that I've

done and kept up for a long time is

taking a long walk on my green belt I

live on a golf course here got some

beautiful ones in Arizona I'll take an

audiobook and I'll just walk up and down

the green belts and get your 10 000

steps another way I Incorporated

movement is getting a standing desk I'll

have to stand all day but even just a

couple hours I also got a mini

trampoline I've always wanted I think it

was like way too much money I think it

was 1200 bucks but I got the best mini

trampoline money could buy if you have

neighbors they will probably hate you

for it 10 minutes on that thing gets the

blood flowing and you feel on fire

working out for the sake of energy and

mental Clarity has been really useful

and getting up and moving I've found a

massive increase in my mood my mental

Clarity and just my energy throughout

the day definitely worth not skipping

this habits and do with it what you will