5 small HABITS that will change YOUR life forever
Summary
TLDRThis 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
- ποΈββοΈ Change doesn't have to be extreme or overnight; small, sustainable habits can lead to significant life improvements.
- π§ Implement the 'One Touch' habit to reduce mental load by completing tasks in one go if they take less than two minutes.
- π¬οΈ Practice a specific breathing pattern to increase alertness and reduce stress, similar to how children and dogs breathe to calm down.
- π Be mindful of 'range anxiety' in life, which can be caused by over-stimulation and the constant need for mental recharge.
- ποΈ Flip the perception of boredom; use 'boredom hours' to recharge and connect with oneself without constant external stimulation.
- π― When setting goals, avoid the 'all or nothing' mentality; instead, break them down into smaller, manageable 'chunks' to stay motivated.
- π« Recognize the health risks associated with prolonged sitting; incorporate regular movement into your daily routine to counteract them.
- πΆββοΈ Engage in regular physical activity, even if it's just a few minutes throughout the day, to boost physical health and mental clarity.
- π Use incremental targets to make progress towards larger goals more manageable and enjoyable, creating a sense of achievement along the way.
- πΏ 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
π 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.
π§ββοΈ 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.
Mindmap
Keywords
π‘Change
π‘Sustainability
π‘One-Touching
π‘Breathing Pattern
π‘Range Anxiety
π‘Overstimulation
π‘Boredom Hours
π‘Chunking
π‘Movement
π‘Goals
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
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