Small Steps, Big Changes|The Power of Habits | Saurabh Bothra | TEDxYouth@TheShriramMillenniumNoida

Summary

The speaker emphasizes the importance of developing good habits for physical and professional success, contrasting the ease of brushing teeth with the difficulty of exercising due to habit formation. They share their personal journey of teaching yoga online, which grew from three to thousands of attendees, highlighting the power of consistency over setting high targets. The talk offers three practical tips for habit formation: avoiding the 'All or Nothing' trap, setting intentions, and creating a positive identity by joining supportive groups.

Takeaways

• 😁 **Importance of Habits:** The speaker emphasizes that habits play a crucial role in our daily lives, affecting everything from physical fitness to professional success.
• 🏋️ **Exercise vs. Teeth Brushing:** The comparison between brushing teeth and exercising highlights how habits become easier with consistency, whereas lack of routine makes activities like exercise seem difficult.
• ⏰ **Autopilot Mode:** It's noted that 40-60% of our day is on autopilot, which can lead to unproductive habits unless we consciously build better ones.
• 🌟 **Consistency Over Motivation:** The speaker stresses the importance of consistency over motivation, as motivation can be fleeting, while consistency builds lasting habits.
• 📈 **Progress Over Time:** The example of the yoga sessions shows how starting small and being consistent can lead to significant growth over time, from three to thousands of participants.
• 🏅 **Guinness Record:** The speaker's online yoga class achieved a Guinness record, demonstrating the power of habit and consistency on a large scale.
• 🚫 **Avoiding the All or Nothing Trap:** The advice to avoid doing everything at once and instead taking small steps is given as a strategy to build sustainable habits.
• 📝 **Setting Intentions:** Setting clear intentions by deciding when, where, and how to perform an activity increases the likelihood of following through with it.
• 🌱 **Positive Self-Talk:** The speaker advises against negative self-talk and suggests joining groups that align with one's goals to foster a positive identity and support habit formation.
• 🔁 **Building Identity Through Habits:** The ultimate goal is not just to build habits but to form an identity around them, which becomes a self-sustaining cycle of positive behavior.

Q & A

Why is brushing teeth a common practice while regular exercise is not for many?

Brushing teeth is a common practice because it has become a habit, whereas exercise is not a habit for many, making it seem difficult. The script suggests that habits like brushing teeth are easier because they are ingrained, while exercise is not yet a routine for most people.

What percentage of our day is spent on autopilot mode according to the speaker?

The speaker mentions that almost 40 to 60% of our day, and even up to 90% for some people, is spent in autopilot mode.

Why is consistency important when it comes to building habits, as discussed in the script?

Consistency is important because it transforms activities into habits, which then become automatic and require less mental effort. The speaker emphasizes that without consistency, it's challenging to achieve physical fitness, professional success, or learn new skills.

What significant milestone did the speaker achieve in their online yoga teaching?

The speaker achieved the milestone of teaching an online yoga class with 279,400 attendees, which also led to a Guinness World Record for the largest online yoga class.

How did the speaker manage to maintain their habit of teaching yoga every day despite personal challenges?

The speaker maintained the habit by following a routine and ensuring they took their yoga session every single day, even during personal challenges such as illness or injury.

What is the difference between good and bad habits formation according to the script?

Good habits are difficult to form because they often require initial effort and do not provide immediate pleasure or results. Bad habits are easier to form because they typically provide instant gratification and do not have immediate negative consequences.

What are the three simple things one can do to make a good habit easier, as suggested by the speaker?

The three things suggested by the speaker are: 1) Avoid the All or Nothing trap by starting with small steps, 2) Set an intention by deciding and planning the when, where, and how of the habit, and 3) Create a positive self-identity by joining groups that align with the desired habit.

Why is it advised not to rely on motivation alone when starting a new habit?

It is advised not to rely on motivation alone because motivation can be fleeting. When motivation is high, people often take on too much, leading to failure when motivation drops. Instead, forming a habit should be based on consistent, small actions that are sustainable.

How can setting an intention increase the likelihood of performing an activity?

Setting an intention increases the likelihood by 40% because it involves making a decision ahead of time, planning the specifics, and often sharing the plan with others, which creates accountability and clarity.

What role does identity play in habit formation as discussed in the script?

Identity plays a crucial role in habit formation because once a person adopts a new identity, such as being a 'morning person' or a 'yoga person', they are more likely to consistently engage in behaviors that align with that identity without needing external motivation.

How does the speaker suggest using a group to support habit formation?

The speaker suggests joining a group where the desired habit is a normal behavior. This helps in creating an identity and provides a supportive environment that reinforces the habit, making it easier to maintain.