How to BUILD A ROUTINE That Will CHANGE YOUR LIFE & Stay Consistent

Summary

In this motivational video, the speaker shares three principles that helped them graduate medical school, grow a successful business, and work full-time as a doctor while maintaining their well-being. They emphasize the importance of creating habit loops, focusing on habits that align with personal goals, and practicing forgiveness when routines falter. The speaker encourages viewers to build habits gradually and to get back on track without guilt after setbacks, highlighting the balance between routine and enjoying life's memorable moments.

Takeaways

• 😀 Building a routine is about incorporating habits into a chain of events, not viewing them in isolation.
• 🏆 Habit loops are crucial for maintaining routines; they involve a cue, craving, response, and reward.
• 🌟 The speaker's habit loop example includes waking up, making a smoothie, enjoying it at the desk, and working for two hours in the morning.
• 🚀 Focus on habits that contribute to your personal goals, rather than following what's popular on social media.
• 🌱 Develop one or a few habits at a time to avoid overwhelming yourself and ensure they stick.
• 🏋️‍♀️ If you want to improve mental health, focus on gratitude, movement, and meditation.
• 🍎 For physical health, develop a nutritious breakfast habit and ensure daily movement and hydration.
• 📚 To increase productivity, consider habits like morning flow states or daily planning.
• 🌈 Forgiveness is key when developing a routine; allow for slip-ups and gently get back on track.
• 🌟 Recognize that rebuilding habits is often quicker than building them from scratch, so don't give up after a setback.
• 🌻 Balance is important; enjoy life's moments while maintaining healthy habits that contribute to longevity and happiness.

Q & A

What are the three foolproof principles mentioned in the script for building a successful routine?

The three principles are: 1) Viewing habits as part of a chain of events (habit loop) rather than isolated events, 2) Focusing on habits that contribute to personal goals rather than following social media trends, and 3) Practicing forgiveness and resilience when routines are disrupted.

Why is it important to connect habits in a chain of events?

Connecting habits in a chain of events helps create a habit loop, which makes it easier to stick to the habits as they are part of a routine that naturally leads from one action to another.

What is a habit loop and how does it help in maintaining habits?

A habit loop is a series of connected actions that lead from one habit to another, creating a cycle that reinforces the habit. It helps in maintaining habits by making them part of a routine that is easier to follow and remember.

What is the significance of the morning smoothie in the speaker's routine?

The morning smoothie is significant because it initiates a chain reaction in the speaker's routine. It leads to the craving for the smoothie, which in turn leads to working at the desk, and this routine helps maintain the habit of a 2-hour morning work session.

Why is it recommended to focus on one or a few habits at a time when developing a new routine?

Focusing on one or a few habits at a time helps prevent overwhelming oneself and allows for better consolidation of each habit. It is a more manageable approach that increases the likelihood of success in building a new routine.

What should be the focus when choosing habits to incorporate into a routine?

The focus should be on habits that contribute to achieving personal goals, such as improving mental health, physical health, or productivity, rather than following habits suggested by social media without considering their relevance to one's own objectives.

How does the speaker manage to get back on track when their routine is disrupted?

The speaker practices forgiveness by not giving up on their routine when it is disrupted. They make a note of their wake-up time and gradually adjust it by waking up 15 minutes earlier each day until they return to their desired routine.

Why is it important to accept that routines will inevitably fail at some point?

Accepting that routines will fail is important because it helps in maintaining a realistic perspective and reduces the feelings of guilt or failure when disruptions occur. It allows for easier re-entry into the routine without being discouraged.

What is the role of rewards in the speaker's habit loop?

Rewards, such as the taste of the morning smoothie and the satisfaction of crossing off tasks, play a crucial role in the speaker's habit loop. They provide motivation and a sense of achievement, which helps in maintaining the routine.

How does the speaker emphasize the importance of balance between routine and enjoying life?

The speaker emphasizes that while routines are important, they should not overshadow the enjoyment of life. They suggest that it is crucial to have routines that coexist harmoniously with the experiences and memories that truly matter in life.

Outlines

00:00

😀 Building a Successful Routine

The speaker discusses the importance of creating a routine that aligns with personal goals and habits. They emphasize that habits should not be seen in isolation but rather as part of a connected chain of events, ideally leading to a reward. The speaker shares their personal habit of working for two hours every morning before going to work, which has been a significant change in their life. They highlight the concept of 'habit loops,' where a series of connected actions and rewards help in maintaining a habit. The speaker also advises against adopting too many habits at once and suggests focusing on one or a few at a time to avoid overwhelming oneself.

05:01

😌 Embracing Imperfection in Habit Building

In this paragraph, the speaker addresses the common issue of feeling guilty when a habit slips or is interrupted, such as after a holiday or a significant event. They encourage viewers to accept that routines will inevitably face disruptions and to avoid feeling guilty about these setbacks. The speaker shares their own experience of adjusting their morning routine after returning from a trip and emphasizes the importance of forgiving oneself and getting back on track. They remind viewers that the key to success is not in maintaining a perfect routine but in the ability to recover and continue with the habit once the disruption is over.

Keywords

💡Routine

A routine refers to a sequence of actions regularly followed; it's a pattern of behavior that one engages in daily. In the video, the creator emphasizes the importance of establishing a routine to achieve personal and professional goals, such as graduating medical school and growing a business. The video suggests that routines should incorporate a series of connected habits rather than being viewed in isolation.

💡Habits

Habits are regular practices or behaviors that tend to occur subconsciously. The video discusses the creation and maintenance of habits, particularly good ones, as a fundamental part of building an effective routine. It highlights the importance of connecting habits in a chain to increase the likelihood of their successful implementation.

💡Habit Loop

A habit loop is a neurological phenomenon where a habit is formed through a cycle of cue, routine, reward, and then the next cue. In the video, the creator uses the example of making a morning smoothie, which leads to craving its taste, sitting at the desk, and eventually working in a flow state, illustrating how habit loops can be leveraged to establish and maintain productive routines.

💡Flow State

Flow state is a psychological term describing a state of deep immersion and focus on a task, where one loses awareness of time and distractions. The video mentions a two-hour morning flow state as part of the creator's routine, which is a period dedicated to uninterrupted work before the start of the regular workday.

💡Reward

In the context of the video, a reward is an incentive or something enjoyable that follows the completion of a habit, reinforcing the habit loop. The creator mentions the taste of the morning smoothie as a reward that helps to solidify the habit of working in the morning.

💡Productivity

Productivity refers to the efficiency of an individual's work or the effectiveness of their actions in achieving goals. The video's theme revolves around enhancing productivity through the establishment of a routine and habits, such as the morning work session that contributes to the creator's success.

💡Forgiveness

Forgiveness, in this context, is the act of letting go of guilt or self-blame when a habit or routine is temporarily disrupted. The video emphasizes the importance of forgiving oneself and getting back on track with habits rather than giving up due to a temporary lapse.

💡Overwhelm

Overwhelm refers to the feeling of being excessively burdened or stressed by tasks or responsibilities. The video advises against trying to adopt too many new habits at once to avoid overwhelming oneself, suggesting a gradual approach to building routines.

💡Tulis

Tulis is a term used to refer to the popular 'morning routine' trend on social media, often associated with high-achievers. The video critiques the one-size-fits-all approach of Tulis, advocating for personalized routines that align with individual goals.

💡Failure

In the video, failure is discussed not as a permanent state but as a part of the process when building habits. It encourages viewers to accept that routines may falter and to view such moments as opportunities to rebuild rather than as reasons to quit.

💡Gratitude

Gratitude is the feeling of appreciation and thankfulness. The video suggests focusing on a daily gratitude practice as one of the habits that can contribute to mental health and overall well-being, especially when one's mental health is a priority.

💡Nutritious Breakfast

A nutritious breakfast is a meal that provides essential nutrients at the start of the day. The video mentions developing a habit of having a nutritious breakfast as part of a routine aimed at improving physical health.

Highlights

The speaker emphasizes the importance of not viewing habits in isolation but as interconnected events in a habit loop.

A habit loop is initiated by a cue, followed by a routine, a reward, and a response, which helps in forming a consistent habit.

The speaker shares their personal habit of working two hours every morning from 5:00 a.m. to 7:00 a.m., which has significantly impacted their life.

The creation of a habit loop involves a morning smoothie that serves as a reward and a catalyst for a productive morning routine.

The speaker explains the concept of a habit loop, which is a popular method for forming and maintaining habits.

The importance of focusing on habits that contribute to personal goals rather than following social media trends is highlighted.

The speaker advises to focus on one or a few habits at a time to avoid overwhelming oneself and to build them solidly before adding more.

The concept of 'Tulis' versus 'hair on social media' is introduced, suggesting that one should not adopt all suggested habits at once.

Forgiveness towards oneself when a habit slips is crucial for maintaining a routine and not giving up on the habit entirely.

The speaker shares their experience of jet lag and how they gradually got back to their 5:00 a.m. routine without feeling guilty.

The idea that rebuilding habits is quicker than building them from scratch is introduced, encouraging persistence in habit formation.

The speaker emphasizes that all routines are bound to fail at some point and that it's important to get back on track after enjoying life.

The importance of coexisting harmoniously between routines and enjoying life's moments is discussed, suggesting a balance between discipline and joy.

The speaker invites viewers to watch a video of their typical daily routine for a more detailed understanding of habit implementation.

A call to action is made for viewers to like, comment, and subscribe for more content related to routines and positive habits.

Transcripts

if I asked you what your perfect routine

looks like how would you answer what are

the habits that you've always wanted to

start but never quite got around to or

what are the changes that you've always

wanted to make and they just never stuck

what are the bad habits that you would

love to completely erase we'll prepare

to never ever watch another video about

routines or positive habits because

these are the three foolproof principles

that allowed me to graduate Medical

School whilst growing a sixf fig

business and working full-time as a

doctor all whilst would you believe it

being the happiest healthiest version of

myself and I'm going to be honest it's

way more straightforward than I bet you

ever thought numero noo no woman woman

left alone building a routine is

actually quite straightforward it is

basically just incorporating a whole

bunch of habits but if you see a habit

as a solitary event detached and in

isolation from the rest of your day you

are doomed to fail all habits need to be

connected in a chain of events and

ideally one of those events should be

reward now let's take the Habit that has

made the most dramatic change to my life

and allowed me to continue working

full-time as a doctor whilst also

posting silly little YouTube videos

online every morning I do two hours work

between 5:00 a.m. and 7:00 a.m. before

going into work at 8:00 a.m. and let me

tell you there is absolutely nothing

remotely appealing about any of that but

there's one small factor blink and you

miss it that has allowed this Habit to

stick every morning when I wake up I

initiate a chain reaction that is so so

built into my muscle memory I could

almost do it with my eyes closed I make

my morning smoothie and then I sit at my

desk with said morning smoothie and the

best part the Smoothie tastes bloody

good without even intending to I created

a habit Loop if you're not familiar with

habit Loops then do not worry all will

be explained and revealed the queue is

waking up and making my morning smoothie

which leads to the craving which is how

Bloody good my smoothie is and I tend to

drink it at my desk thus leading into

the response which is my 2hour morning

Flow State and to top it all off I

always keep a piece of paper next to my

laptop every single morning with all my

tasks that I want to complete on that I

cross off with a big red pen when I've

done them as a reward and just like that

we have a completed habit Loop that I

never even intended on creating to build

a good routine never view habits in

isolation always try and frame them in

the context of a habit Loop and I can

understand thinking of ideas for each of

those four stages can be really

difficult but the concept of a habit

Loop is actually really really really

popular and if you are struggling to

think of any ideas just Google it there

are literally thousands of examples and

ideas online and try a couple and see

what works for you principle two the

tulis versus the hair on social media we

are bombarded by the habits that we

should be doing wake up at 4:00 a.m. 500

a.m. 10K have a cold shower journaling

gratitude green juice no screen time

meditate for 30 minutes no firstly

whilst all those habits are great you

need to focus on the ones that are

actually going to contribute to the

goals that you personally want to

achieve for example if your mental

health is on the floor you should

probably focus on a daily gratitude

practice and moving your body and

meditating or if you want to work on

your physical health then obviously

develop a nutritious breakfast habit

that you absolutely adore and get your

daily steps and move your body and drink

your water and if you want to be more

productive focus on brain dumping having

a daily Forest Target or getting into

the habit of a morning Flow State but

don't just do all of them at once

because social media tells you to

secondly you don't want to overwhelm

yourself personally when I'm trying to

develop a positive habit I try and only

focus on one at a time maximum three and

once I've solidified that one two or

three only then will I try and build up

on my routine just like the tortoise and

the hair slow and steady wins the race

three the most important habit by far

When developing a daily routine

forgiveness I recently went away to

America for a family wedding and I had

the most incredible time but obviously

when I came back I was so jetlagged that

5:00 a.m. was not happening I was

basically Waking Up 5 minutes before I

had to leave for work to be honest with

you now is that a sign for me to give up

on my 5:00 a.m. morning 2hour workflow

habit that I worked so hard hard to

build all because I feel guilty and like

all my hard work had gone down the

toilet absolutely not I just committed

to making note of what time I woke up

every day and tasking myself with waking

up just 15 minutes earlier every morning

until I got back to 5:00 a.m. and let me

tell you it took me a lot less time to

get back to 5:00 a.m. than it took to

develop that habit in the first place so

tell me why whenever I'm talking about

positive habits with my friends and

family the number one failure that I

hear about is when they successfully

build up a positive habit and then they

let it slip for a day or a week and then

instead of feeling proud of themselves

for sticking to it for that long they

feel deflated and guilty and that guilt

prevents them from just getting back to

it and recognizing that rebuilding

habits is so much quicker than building

them up in the first place when you

start any positive habit or new routine

it is important to accept one thing all

routines are doomed to fail these habits

that you've spent weeks building up will

crumble before your eyes it might be a

holiday or a friend's birthday or

anything that breaks up the normal

mundane every day aka the most important

and beautiful memories in our life I

definitely don't need to tell you this

but when you're 90 you won't be telling

your grandkids about the days when you

woke up at 5:00 a.m. or had a cold

shower for 10 minutes you'll be telling

them about your friends your trips your

laughs your meals your drinks the happy

memories but ironically it will probably

be the runin and the Gratitude journals

and the healthy the diet habits that

allowed you to get to 0 in the first

place so I'm not saying that either of

these two things are more important than

the other what I'm saying is the

importance lies in the two things

coexisting harmoniously when your

routine inevitably goes down the drain

because you are enjoying life be proud

that you stuck to that habit for as long

as you did and get straight back to it

if you want to see what my typical daily

routine looks like then I will pop a

video here or if you want to see a

little bit more of my life then I will

put a recent weekly Vlog here I hope you

enjoyed this video if you did please

don't forget to like comment and

subscribe I hope you have a wonderful

wonderful wonderful week and I will see

you in the next video