12 micro habits that *actually* changed my life | 5 minute habits
Summary
TLDREste script de video presenta 12 hábitos micro que cambian la vida en menos de 5 minutos. Desde hacer tareas menores inmediatamente hasta planificar el día y usar el teléfono en modo no molestar, estos hábitos promueven la eficiencia y la organización. Se enfatiza la importancia de realizar la tarea más importante del día y aprovechar los momentos de energía para tareas exigentes, además de sugerir cocinar más para la cena y evitar el uso del teléfono por la mañana. La narración invita a la reflexión y a la acción inmediata para mejorar la productividad y el bienestar.
Takeaways
- 🕒 **Hábitos micro**: Los hábitos que toman menos de 5 minutos pueden cambiar significativamente tu vida.
- 📝 **Hazlo ahora**: Si una tarea toma menos de 2 minutos, hazla de inmediato en lugar de posponerla.
- 👕 **Preparación previa**: Preparar la ropa y el equipo para el gimnasio la noche anterior ayuda a mantener la consistencia en el ejercicio.
- 📅 **Bloqueo de tiempo**: Planificar el día anterior y asignar tiempo específico a tareas específicas mejora la productividad.
- 🔋 **Portafolio de energía**: Tener en cuenta tus momentos de mayor energía para planificar tareas más demandantes.
- 📚 **Hacer grupos**: Agrupar tareas similares para evitar la resistencia inicial y mantener la concentración en la zona de flujo.
- 🍲 **Cocinar en exceso**: Cocinar más de lo necesario para la cena y usar el resto al día siguiente como almuerzo ahorra tiempo.
- 🎯 **Tarea más importante del día**: Definir una tarea crítica para el día ayuda a mantener la prioridad y el enfoque en lo importante.
- 🗑️ **Devolver y organizar**: Colocar objetos en su lugar después de usarlos evita perder tiempo buscando cosas.
- 💡 **Actuar rápidamente**: Cuando tienes una idea o inspiración, actúa de inmediato para capturarla y explorarla.
- 📖 **Diario de bordo**: Escribir cuando te sientes abrumado ayuda a clarificar pensamientos y evitar perderse en el estrés.
- 📵 **Sin distracciones**: Utilizar el modo no molestar o el modo avión en tu teléfono para eliminar distracciones y mejorar la concentración.
- 🌞 **Sin teléfono en la mañana**: Evitar usar el teléfono en la mañana mejora significativamente la calidad de la vida y el enfoque del día.
Q & A
¿Por qué el hablante menciona que las pequeñas hábitos pueden cambiar la vida de una persona?
-El hablante menciona que las pequeñas hábitos, o 'micro hábitos', son acciones que toman menos de 5 minutos y que, aunque parecen insignificantes, pueden tener un impacto significativo en la vida de una persona, tanto en ahorrar tiempo como en mejorar la calidad de vida.
¿Qué significa 'hazlo ahora' si una tarea toma menos de 2 minutos?
-El 'hazlo ahora' se refiere a la idea de que si una tarea es tan corta que toma menos de 2 minutos, es más eficiente realizarla de inmediato en lugar de posponerla o escribirla en una lista de tareas pendientes.
¿Por qué es recomendable preparar la ropa del gimnasio la noche antes?
-Preparar la ropa del gimnasio la noche antes reduce la cantidad de decisiones y barreras que impiden ir al gimnasio, lo que ayuda a mantener la consistencia en el ejercicio físico y reduce los excusas.
¿Qué es 'time blocking' y cómo ayuda a la productividad?
-El 'time blocking' es la técnica de planificar las actividades del día en bloques de tiempo específicos. Ayuda a la productividad al asegurar que se asignen tiempos específicos para tareas específicas, lo que mejora la organización y la eficiencia.
¿Qué es el 'energy portfolio' y cómo se relaciona con la planificación del día?
-El 'energy portfolio' se refiere a la distribución de las tareas según los niveles de energía de una persona a lo largo del día. Es importante planificar el día teniendo en cuenta cuándo se sienten más energizados para realizar tareas más demandantes y cuándo es necesario realizar tareas menos exigentes.
¿Por qué es útil 'batch' las tareas similares?
-El 'batch' de tareas similares es útil porque reduce la resistencia al comenzar una tarea y permite entrar en un estado de enfoque, lo que facilita la realización de la tarea y ahorra tiempo y energía al evitar cambiar constantemente de una tarea a otra.
¿Por qué el hablante sugiere cocinar más cenas y usarlas como almuerzo al día siguiente?
-Cocinar más cenas y usarlas como almuerzo al día siguiente es una forma de ahorrar tiempo y estrés, ya que permite disfrutar de una comida saludable sin tener que preocuparse por decidir o preparar algo nuevo durante el día laboral.
¿Qué significa tener un 'daily most important task' y por qué es importante?
-El 'daily most important task' se refiere a la tarea más crucial que debe completarse en un día. Es importante definir esta tarea para establecer prioridades y enfocarse en las actividades que realmente importan, lo que puede aumentar la productividad y la sensación de logro.
¿Por qué es recomendable devolver los objetos a su lugar después de usarlos?
-Devolver los objetos a su lugar después de usarlos ayuda a mantener un espacio organizado y permite saber siempre dónde encontrar los artículos, evitando así el estrés y el tiempo perdido buscando cosas necesarias.
¿Por qué el hablante sugiere actuar sobre una idea o inspiración inmediatamente si surge?
-Actuar sobre una idea o inspiración inmediatamente es importante para no perderla y para darle forma a la creatividad. Es una forma de aprovechar al máximo el momento y de no posponer acciones que podrían ser significativas.
¿Cómo el uso del modo 'do not disturb' en el teléfono puede mejorar la productividad y el estado de ánimo?
-El modo 'do not disturb' reduce las distracciones causadas por las notificaciones del teléfono, lo que permite enfocarse en las tareas y mantener un estado de ánimo más estable, evitando la comparación constante con las actividades de otros.
¿Qué es el desafío 'Sin teléfono en la mañana' y cómo puede afectar positivamente la vida diaria?
-El desafío 'Sin teléfono en la mañana' consiste en no usar el teléfono por un período determinado después de despertarse. Este hábito puede mejorar la vida diaria al reducir la dependencia de las redes sociales y las distracciones, permitiendo un comienzo de día más enfocado y tranquilo.
Outlines
🏋️♀️ Pequeños hábitos que cambian la vida
El primer párrafo aborda la idea de que los hábitos micro, es decir, acciones que toman menos de 5 minutos, pueden tener un impacto significativo en la vida de una persona. Se menciona que en lugar de dedicar horas en el gimnasio o días enteros a un proyecto, se pueden adoptar hábitos pequeños que resultan en ahorros de tiempo y cambios positivos en la vida. Se sugiere hacer inmediatamente las tareas que toman menos de 2 minutos para evitar la procrastinación y se da el ejemplo de preparar la ropa del gimnasio la noche anterior para facilitar la consistencia en el ejercicio. También se habla de la importancia de planificar el día anterior y de la asignación de tiempos específicos para tareas específicas, lo que ayuda a ser más productivo al saber qué hacer y cuándo.
🍲 Hábitos de cocina y organización del tiempo
El segundo párrafo se centra en el concepto de 'batching', es decir, realizar tareas similares a la vez para ahorrar tiempo y energía. Se sugiere cocinar más en la noche para tener comida lista para el día siguiente, lo que reduce el estrés de cocinar al mediodía. Además, se aconseja definir una tarea importante diaria para mantener la prioridad y el enfoque en lo que realmente importa. También se habla de la importancia de tener un lugar para cada objeto y devolver los artículos a su lugar después de usarlos, lo que evita perder tiempo buscando cosas. Se insta a actuar inmediatamente cuando se tiene una idea o inspiración para no perderla y se recomienda escribir en un diario cuando se siente abrumado para aclarar los pensamientos y mejorar el estado de ánimo.
📵 Reducción de distracciones y mejora de la productividad
El tercer párrafo enfatiza la importancia de reducir las distracciones, especialmente las notificaciones del teléfono, para aumentar la productividad y mejorar el estado de ánimo. Se menciona el uso del modo 'no molestar' o el modo avión en el teléfono para bloquear las distracciones. Finalmente, se discute el hábito de no usar el teléfono en la mañana, lo que se ha convertido en un desafío de seis semanas para la narradora y ha resultado en una mejora significativa en su vida diaria. Se invita a los espectadores a probar este hábito y a compartir sus experiencias en los comentarios.
Mindmap
Keywords
💡Hábitos micro
💡Hábitos diarios
💡Planificación del día
💡Energía
💡Bloqueo de tiempo
💡Tareas pendientes
💡Prioridades
💡Organización
💡Inspiración
💡Diario
💡Notificaciones del teléfono
💡Teléfono
Highlights
Changing life doesn't require time-consuming habits; small 'micro-habits' can be transformative.
For tasks under 2 minutes, it's more efficient to do them immediately rather than adding them to a to-do list.
Prepping gym clothes the night before enhances consistency in going to the gym.
Planning the next day in advance helps in time management and reduces decision-making fatigue.
Time blocking for specific tasks throughout the day can increase productivity.
Understanding personal energy patterns is crucial for effective daily planning.
Batching similar tasks can reduce the initial resistance and increase focus and efficiency.
Cooking more dinner and using leftovers for lunch can save time and reduce stress.
Having one daily 'most important task' helps in setting priorities and achieving meaningful progress.
Putting things back in their place after use ensures an organized environment and reduces stress.
Acting on inspiration immediately can capture fleeting ideas and foster creativity.
Journaling when feeling overwhelmed can provide clarity and prevent wasted time.
Using 'Do Not Disturb' mode on phones can eliminate distractions and improve focus.
Utilizing phone modes like 'Focus' or 'Gym' can customize allowed notifications and enhance productivity.
Avoiding phone usage in the morning can lead to a more mindful and productive start to the day.
The 'Becoming Her' six-week challenge emphasizes the importance of a phone-free morning.
Incorporating these micro-habits can lead to significant changes in one's life with minimal effort.
Transcripts
I used to believe that changing my life
required really timec consuming habits
like working out at the gym for hours or
dedicating entire days to working on a
single project but what about the small
habits the ones that take even less than
5 minutes I'm excited to share with you
12 micro habits that each take less than
5 minutes that have not just saved me
time but actually completely changed my
life it is such a cozy day honestly a
coffee would be amazing should I do it
first of all if it takes less than 2
minutes just do it now it honestly takes
you longer to write something on your
to-do list that only takes 2 minutes
things like texting someone back putting
some clothes to wash replying to a
really short email if you think about it
writing that down on your to-do list and
then looking at it deciding to do it at
a later point it takes you so much
longer and I think we all like to
procrastinate sometimes but especially
with those really really short tasks
there's no point to do that so why not
just get it done prep your gym clothes
the night before this is something I
started doing when I started going to
the gym consistently and this is
definitely one of the best habits that
has really helped me achieve that
consistency I always prep both my gym
bag and my gym clothes the night before
so that I know that when I wake up all I
have to do is put on my gym clothes and
then I'm ready to go to the gym there
are just less decisions less frictions
standing between me waking up and me
going to the gym especially when it
comes to working out we tend to make so
many excuses and having your Gym Fit
ready and your gym bag already packed
just gets rid of some of those excuses
doing this also helps you look forward
to your gym session I know that when I
pick out my outfit at night I always
look forward to wearing that thing in
the morning but you know what they say
look good feel good if you wear
something you enjoy wearing you're just
going to show up more confidently and
ready to tackle that workout when it
comes to planning your day one of the
best things you can do is to time block
I always like to plan my next day in
advance so for instance last evening I
planned everything I have to do for
today if I have any time bound
commitments I can then write all of
these time bound commitments either on
paper or in my calendar and then I can
see where I have free spaces and I will
block time for studying filming for
editing even for my night routine or for
cooking it's really important to
allocate certain times of the day to
certain tasks because then you don't
only know what you have to do but also
in which order you're going to do
certain things and at what time you're
going to do them it just makes it so
much easier to be productive because
when you sit down at your desk you know
exactly what you have to get done you
don't first have to look through your
to-do list and then decide what you're
going to do I like to combine this with
the next habit which is the energy
portfolio there are so many productivity
tips hacks Frameworks and a lot of them
are absolutely amazing and great but we
need to remember that we cannot be
productive 100% of the time our energy
levels really change throughout the day
and it's a very individual thing some
people are way more energetic in the
morning they can get their best work
done right in the morning whereas other
people are productive in the evening
also some people have really strong
midday slumps where they just cannot be
as productive that's why it's so
important to plan your day keeping in
mind when you are your most energetic
and when you are not I love mornings I
am so productive in the morning but
usually at 2:00 p.m. 300 p.m. after I've
had lunch I get really tired and I know
that at that moment I just cannot get my
best work done so that's why I always
plan my most important most
intellectually challenging tasks in the
morning things like working on my feces
studying for difficult subject sometimes
editing if it's something where I really
really need to focus and then for my
lunchtime slum I usually do those things
that don't take as much energy that I
don't need to be 100% focused for things
like replying to emails some easy
editing mostly things that I could also
do laying on the couch just keep in mind
you always know best how you function
when you are your most energetic and
when you're not so productive now this
is something that a lot of people who
create content probably have heard way
too many times but honestly this applies
to so many areas of your life which is
to batch stuff to batch create to batch
study to batch reply to emails stuff
like that it can be anything whenever
you first sit down to do a task it
always feels like there's so much
resistance at first but if you actually
just start working on it without
distractions you just stay focused on
that things at some point you just enter
a Zone where you're just focused and it
feels way easier to do that task task
than it felt at the beginning that's why
it's so important to batch things
whether it comes to studying or work
when you start doing a task just try to
stay in that zone for as long as
possible if you have a lot of similar
tasks that you need to get done try to
do them at the same time and this is not
only going to save you time but it's
also going to save you some energy by
not having to get into the Zone again
and again and again because you just get
out of it by constantly switching from
one task to the other always cook more
dinner I personally thing that cooking
in the evening can be really relaxing
you can watch a series you can listen to
a podcast listen to some music it's the
end of the day it's just it can be a
really recreational task however lunch
not so much I find cooking lunch so
stressful because usually you have 10
different people who want 10 different
things from you you have 20 more tasks
on your to-do list there are meetings
there are appointments There Are Places
you need to be you might not even be at
home it's not peaceful it's not relaxing
so cook more dinner use it the next day
as lunch why did I not think about this
earlier it is so easy but it saves you
so much time because the next day at
lunch you don't have to think what do I
eat I have to go out and buy something
oh I have to go there to pick up my food
you just have it because it's already
cooked with minimal effort have one
daily most important task especially if
you're the type of person who just wants
to do it all who has a lot of different
Comm commments a lot of different things
to do in a day it is so easy to
completely overfill your to-do list and
then to feel bad if you didn't get one
thing from your to-do list done that's
just how I feel a lot of the times and
you just cannot do everything every
single day that's why it's so important
to always Define the one thing that is
really important to do that day this
should be probably your biggest your
most important thing maybe your most
time intensive time consuming thing
defining this one most important an task
of the day really helps you set your
priorities straight and focus on the
things that truly matter just think
about how much you can accomplish and
how productive you can be if you get
your one most important task done every
single day and that just compounds over
weeks and months put back things after
you use them and also have a place for
everything this is something someone
should remind me of like every single
day but yeah don't throw your clothes on
the bed just put them wherever they need
to go don't put random stuff on random
surfaces place them in the places they
actually need to go also if you have a
place for everything and you actually
put back the stuff in that certain place
you will always know where to find it
you'll never have to look for your
charger or your keys or your wallet and
just run frantically through the house
when you're already late for something
and you're just super stressed if you
feel inspired do it now I cannot count
how many times I just had a good idea
but I would never write it down or act
on it because I was maybe sitting in
front of the TV and I was too
comfortable or I was doing something
else but if you have a good idea that
you want to remember you need to
remember or you just get a burst of
inspiration just act on it in that
moment do it then write it down research
look it up whatever I need to do but do
it when you feel overwhelmed Journal
this is again something that someone
should tell me every single day I should
I don't know write it down on a wall or
something this is truly so life changing
because in every moment when you feel
overwhelmed you need to put your
thoughts on paper it saves you so much
time that you waste just going in
circles and feeling overwhelmed and
going down a spiral it's also better for
you because truly feeling overwhelmed is
not a great feeling it's just such a
good habit whenever you feel overwhelmed
doesn't matter by what if it's your
to-do list if it's work University
people just take a moment for yourself
journal or write down a few things just
take the thoughts and put them down on
paper because that gives you so much
Clarity put your phone on do not disturb
our phones and the notifications can be
so distracting and if you eliminate
those distractions you will get so much
more stuff done and you will just be in
a way better state of mind because
you're not constantly looking at what
other people are doing and what's going
on and what's that use all of the modes
on your phone you have Focus mode you
have gym mode I don't know there's so
many things you can have if you have an
iPhone you can create a work mode a
study mode and you can really select
what you want to allow during those
times so for instance you can select if
you want certain calls from certain
people to come through while your phone
is on that mode so then you don't have
to worry about missing something in
important but all of the other
notifications will be blocked it's just
such a great feature that everyone
should use if you don't have that
feature put your phone and do not
disturb put your phone on airplane mode
just use any of those things and
features that a lot of phones have the
last thing is a habit that I've had for
a while and now I'm trying to make it
even more challenging difficult make it
better actually which is to not use your
phone in the morning when I started
doing this I started out with first 30
minutes I think 30 minutes is so doable
you know just brush your teeth get ready
do all of that without looking at your
phone especially not going on social
media I often times would just
automatically go on my phone without
even wanting to be on my phone it's just
like I would wake up and I would go on
my phone for no reason but once I was
aware that I shouldn't do that it was so
easy to just stay off my phone for hours
and now I'm doing a six- week challenge
which is called becoming her I did
another video on this if you want to
look at it maybe it's something you
would like for six weeks I have 10
non-negotiables every day and in that I
included two hours of no phone in the
morning and it's been going amazing it
is honestly one of the best habits
minimum effort because you're literally
not doing something instead of doing
something and wasting a lot of time and
energy and it has
amazing oh I actually need to go and it
just has an amazing impact on your
everyday life so try it okay I actually
need to leave I really hope you enjoy
this tiny habits let me know if there's
anything I miss any of your favorite
habits let's talk about it in the
comments thank you so much for watching
if you want to see more similar videos
subscribe to my channel if you're not
subscribed why and I will see you in my
next video
[Music]
bye-bye
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