物事を継続して習慣化するための最大の秘訣【精神科医・樺沢紫苑】

Summary

The video script discusses the secret to forming and maintaining habits, with a focus on a 22-year-old woman named Kaeru who has improved her mental state through a morning walking routine. She inquires about gradually extending her walking time and receives advice from a professional, suggesting that the distance is less important than the consistency of the habit. The emphasis is on finding a comfortable pace and gradually increasing it based on personal enjoyment and serotonin levels, which contribute to a refreshed mood. The speaker also shares their own goal of daily YouTube updates, highlighting the importance of setting achievable goals and maintaining a positive attitude to ensure long-term success and habit formation.

Takeaways

• 🚶‍♀️ The key to forming a habit is to continue doing it until it becomes routine.
• 🏃‍♂️ The speaker, a 22-year-old woman named Ms. Frog, learned from a brain mental improvement program for a player named Kabazawa.
• 🌅 She discovered the importance of morning walks and started walking for about 10 minutes every day, which gradually improved her mood.
• 🛣️ She is considering increasing the distance of her walks but is unsure of the pace at which to do so.
• 🎯 Kabazawa's advice suggests that it's not necessary to increase the distance, emphasizing the importance of continuing the habit over increasing the challenge.
• 🕒 If currently walking for 10 minutes, increasing to 15 minutes means increasing the duration by 1.5 times, which might become too difficult and lead to giving up.
• 🌟 The focus should be on maintaining the habit rather than extending the distance, especially if it's manageable and enjoyable.
• 📈 The speaker's personal goal is to update YouTube once a day, a small but consistent target that, when repeated, leads to significant results over time.
• 🌿 The purpose of morning walks is to start the day with a refreshed and positive mindset, not necessarily to cover a certain distance.
• 🧘‍♀️ The feeling of serotonin activation, leading to a refreshed mood, is more important than the distance walked.
• 💡 If increasing the walk duration to 15 minutes from 10 makes one feel significantly better, then it's worth extending the walk.
• 🌱 It's important to feel the quality of the walk and adjust the duration and conditions to suit one's preferences, such as a scenic route or a park.
• 🔄 Overextending, like walking for more than 30 minutes, can lead to serotonin fatigue and negate the benefits of the walk.
• ⏳ Morning walks are meant to reset the body's internal clock and start the day, so it's counterproductive to return and sleep after the walk.
• 🎯 Rather than setting high goals, it's crucial to find a comfortable and sustainable routine that can be maintained in the long term.

Q & A

What is the key advice given by 樺沢 regarding extending the walking distance?

樺沢 advises that it is not necessary to extend the walking distance if it makes the activity burdensome. Instead, maintaining a consistent, manageable routine is more important.

Why does 樺沢 suggest not to focus on increasing the walking distance?

Increasing the walking distance can make the activity tiring and discouraging, leading to a decrease in frequency and eventual cessation. The focus should be on consistency and enjoyment.

What is considered the most important aspect of morning walks according to 樺沢?

The most important aspect of morning walks is the continuity of the habit rather than the distance covered. Feeling refreshed and maintaining the routine is crucial.

How should one approach increasing the duration of their morning walk if they wish to?

One should increase the walking duration gradually based on how they feel. If walking longer feels good and enhances performance throughout the morning, then it is beneficial to extend the walk naturally.

What role does serotonin play in morning walks?

Serotonin is activated during morning walks, leading to a refreshed and pleasant feeling. The goal is to achieve this feeling rather than walking longer distances.

What should one do if they find 10-minute walks insufficient but 15-minute walks more enjoyable?

If a 15-minute walk feels more enjoyable and improves overall morning performance, it can be increased to that duration. However, the increase should be natural and based on personal feeling.

Why is it important not to set overly ambitious goals for morning walks?

Overly ambitious goals can lead to burnout and a decrease in walk frequency. It's important to set achievable goals that can be maintained consistently.

How does 樺沢 relate the importance of consistency in morning walks to his own YouTube updates?

樺沢 draws a parallel between the consistency of morning walks and his daily YouTube updates. He emphasizes that maintaining a small, manageable goal daily leads to long-term success.

What should one do if they feel tired or sleepy after a long walk?

If a long walk leads to tiredness or sleepiness, it defeats the purpose of the morning walk, which is to reset the body clock and start the day fresh. It's better to keep the walk shorter and refreshing.

How should one approach morning walks based on their daily condition?

Morning walks should be flexible based on daily conditions. On good days, one can walk longer, and on less favorable days, a shorter walk is acceptable. The key is to maintain the habit without stress.