Habit building system I wish I found at 18
Summary
TLDRThe speaker candidly shares their transformation from a life of bad habits and self-neglect to adopting a daily meditation habit that has significantly improved their life. They credit the book 'The Compound Effect' and YouTuber Hamza Areed for their inspiration and detail a three-step framework for habit formation: making it easy, measurable, and either flexible or strict. The speaker's personal experience with this framework has led to a consistent meditation practice and a gym routine, emphasizing the importance of accountability and enjoyment in building lifelong habits.
Takeaways
- π The speaker was in a rut in 2022, lacking good habits and feeling isolated, which led to a poor self-image and lifestyle.
- ποΈββοΈ In mid-2023, the speaker started to change by adopting the habit of meditation, inspired by Hamza Areed and the book 'The Compound Effect' by Darren Hardy.
- π§ββοΈ The initial step in forming a habit was to make it 'embarrassingly easy', starting with just one to two minutes of meditation each day.
- π The speaker emphasizes the importance of making a new habit so easy and consistent that it naturally becomes a lifelong routine.
- β The use of a habit tracker was a key strategy to make the habit fun and measurable, which helped in self-competition and accountability.
- π― The habit tracker provided a visual representation of progress, which was motivating and released dopamine, reinforcing the habit.
- π The speaker found that having a strict time for the habit, such as meditating immediately after waking up, helped in forming the habit faster.
- π The speaker applied the same principle to going to the gym, making it a daily routine for six months until financial constraints stopped it.
- π‘ The framework for forming a year-long habit includes making it easy, measurable, and either flexible or strict depending on personal preference and lifestyle.
- π« The speaker experienced that when a habit becomes ingrained, not doing it feels worse, indicating the habit has become a necessary part of their routine.
- π The speaker hopes that sharing their experience will be valuable to others, encouraging them to take steps towards self-improvement.
Q & A
What was the speaker's lifestyle like in 2022?
-In 2022, the speaker described their lifestyle as being in a rut with no good habits, waking up late, feeling isolated, and indulging in unhealthy behaviors such as excessive screen time and poor diet.
What was the speaker's weight and how did they feel about it?
-The speaker weighed 90 kg, which they felt was excessive for their height and likened it to a 'crime', indicating dissatisfaction with their physical state.
What was the speaker's daily routine like?
-The speaker's daily routine involved waking up late, checking their phone with no notifications, watching YouTube, and eating unhealthy meals like ham sandwiches, with occasional gym visits only when prompted by a friend.
What made the speaker question their life choices?
-The speaker started questioning their life choices when they compared themselves to successful YouTubers and other people they admired, wondering if they lacked a 'success gene' that prevented them from achieving their dreams.
What was the turning point for the speaker in mid-2023?
-The turning point for the speaker was in mid-2023 when they decided to try meditation seriously after watching videos by self-improvement YouTuber Hamza Areed and reading 'The Compound Effect' by Darren Hardy.
What is 'The Compound Effect' and how did it influence the speaker?
-'The Compound Effect' is a book by Darren Hardy that discusses making habits easy to establish. It influenced the speaker by providing a framework to develop a daily meditation habit that they have maintained for almost a year.
What is the 'embarrassingly easy' strategy for forming a habit?
-The 'embarrassingly easy' strategy involves starting a new habit at a very small scale, making it so easy that one would be embarrassed to tell others how simple the action is, which helps in establishing the habit consistently.
How did the speaker apply the 'embarrassingly easy' strategy to meditation?
-The speaker started meditating for only one to two minutes a day for the first month, gradually increasing the time spent in meditation until it became a consistent part of their daily routine.
What is a habit tracker and how did the speaker use it?
-A habit tracker is a tool used to record the consistency of a habit, often with marks like ticks or crosses. The speaker used a habit tracker to keep score of their meditation habit, marking a tick for each day they meditated and a cross for days they didn't, which motivated them to maintain the habit.
What does 'make it flexible or strict' mean in the context of forming habits?
-'Make it flexible or strict' refers to the approach of either allowing a habit to be performed at any time of the day, making it more adaptable to one's lifestyle, or doing it at the same time every day to form the habit faster, as recommended by 'Atomic Habits'.
How did the speaker's approach to going to the gym change?
-The speaker applied the habit-forming strategies to going to the gym, showing up every day without fail for six months. The only reason they stopped was due to financial constraints, not lack of motivation.
What is the final advice the speaker gives for forming a lifelong habit?
-The speaker's final advice is to combine making the habit 'embarrassingly easy', making it measurable, and making it either flexible or strict, depending on one's lifestyle, to ensure that the habit becomes a consistent part of one's life.
Outlines
π§ββοΈ Overcoming Bad Habits with Meditation
The speaker reflects on their life in 2022, which was filled with bad habits and a lack of routine. They describe waking up late, feeling isolated, and indulging in unhealthy behaviors. The turning point came in mid-2023 when they decided to adopt meditation as a habit after being inspired by Hamza Areed and the book 'The Compound Effect' by Darren Hardy. They started with just one minute of meditation and gradually increased the duration, making it a consistent daily habit. The speaker also discusses the importance of making new habits easy to start and maintain, emphasizing the power of small, incremental changes.
ποΈββοΈ Developing and Sustaining Good Habits
Building on the previous paragraph, the speaker outlines their three-step framework for developing and sustaining good habits. The first step is to make the habit 'embarrassingly easy,' ensuring that there's no barrier to entry. The second step involves making the habit measurable, using a habit tracker to monitor progress and create a sense of competition with oneself. The final step is to decide whether to make the habit flexible or strict, depending on personal lifestyle and preferences. The speaker shares their personal experiences with meditation and gym attendance, illustrating how these strategies have helped them to form lifelong habits.
Mindmap
Keywords
π‘Habit
π‘Meditation
π‘Self-improvement
π‘The Compound Effect
π‘Accountability
π‘Habit Tracker
π‘Dopamine
π‘Gym
π‘Flexibility
π‘Consistency
π‘Disgust
Highlights
In 2022, the speaker was in a rut with bad habits, weighing 90 kg and lacking a routine.
They started with a 1-2 minute meditation habit to make it easy and consistent.
The book 'The Compound Effect' by Darren Hardy inspired the speaker to develop a habit framework.
Making the habit embarrassingly easy helps establish it as a lifelong routine.
Using a habit tracker adds fun and accountability by competing with oneself.
The speaker meditated for up to 30 minutes daily after establishing the initial habit.
The habit framework was also applied to consistently going to the gym every day for 6 months.
Making the habit flexible or strict depending on one's lifestyle can help it stick.
Associating habits with specific times of day helps form them faster, as recommended by 'Atomic Habits'.
The speaker found that doing habits at the same time daily makes them feel worse if skipped.
The year-long habit framework involves making it easy, measurable, and flexible or strict.
The speaker's life improved as the habits became ingrained and felt essential to their routine.
The framework helped the speaker transition from a rut to establishing good habits consistently.
The importance of taking small steps initially to make a habit easy and achievable is emphasized.
The speaker's personal experience with meditation and gym habits demonstrates the effectiveness of the framework.
The framework can be applied to various habits to improve one's life in a sustainable way.
Transcripts
in 2022 I was the Sister Act of sticking
to habits right I had none I really
[Β __Β ] regret writing I was in a yearl
long rut around that time a fat little
pudding 90 kg for my height should be a
crime geese my daily routine genuinely
consisted of waking up around 2:00 p.m.
still feeling naked I'd roll over and
reach for my phone only to be met with
zero notifications but when you treat
yourself like I did it makes sense that
no one's reaching out to you so after
scrolling YouTube and commenting on some
Doctor Who videos I'd knock out a quick
wank maybe two I'd then go downstairs
and treat myself to a ham sandwich it
says ham sandwich I didn't mean to WR
that this is actually not good like it
actually makes me sad looking back to
that time I had zero good habits okay
maybe I went to the gym once a week
because I was forced to by a friend and
when I did feel like it I would do some
other Hobbies like writing scripts or
making music but life was a bowl of
[Β __Β ] in simple terms I lived the
life of a bad habit wanker and it makes
sense that around this time I started to
look at the YouTubers or other
successful people that I had an affinity
for and I started to question whether
they just had some sort of success Gene
that I just didn't have why can't I just
live the life I've always dreamed of why
can't I just be in good shape and have a
girlfriend and be successful yeah wow
wow wow [Β __Β ] pusses all right take
some accountability mate another year
passes and I'm still knocking on death's
door with heart disease all right but it
was mid 2023 that I finally managed to
stick to my first ever good habit and
even still one year later I'm still
doing this habit on The Daily well let
me explain it like this mid 2023 I
decided that I'd SE enough videos of
Hamza ared the self-improvement YouTuber
praising bloody meditation and I decided
that I wanted to give it a proper go I
had also sat down and read the book The
Compound Effect by Darren Hardy around
the same time and it was this book that
absolutely changed my life all right no
hyperb bolic this book talked all about
making habits easy to do in a beginner
friendly way right and I used it to
develop my own framework that turned my
meditation into a daily habit for almost
a year straight now let me walk through
what I did one make it embarrassing when
I say make it embarrassing I don't mean
you have to srip naked and do it in your
living room all right I mean make it so
bloody easy that you would be
embarrassed to tell your friends how
easy what you do is for me on the first
day I started a one minute timer and
only meditated for that time and I only
meditated for like one to 2 minutes a
day for maybe the first month and here's
the amazing part of doing this with a
new habit when you start so incredibly
small improving your life with the Habit
isn't the mission initially the mission
is to first of all make the Habit so
easy and consistent that it has to
become a lifelong habit once a 1 to 2
minute meditation was established into
my everyday routine I could then start
up in the time it got to the point in
maybe January this year I was meditating
for 30 minutes straight every morning
and this fluctuates across the last year
sometimes I go up to 30 minutes
sometimes I just do five it just depends
on the day and the best part is it
doesn't even feel hard mate it's just
routine and I enjoy it I then applied
this to going to the gym which led to me
showing up at the gym every day without
fail for like 6 months the only reason I
stopped was because I ran out of money
that's pretty embarrassing I told myself
k gese i don't say geese to myself you
only have to show up at the gym and pick
up one weight making the Habit
embarrassing means you have no excuse to
not do it number two make it fun
measurable all right the way to make
this new habit fun is to use a habit
tracker to keep score of how often
you're showing up so for example I've
been tracking my meditation habit with
ticks and crosses for nearly a year now
and it's really that simple I tick a
sheet of paper when I meditate I put a
cross when I don't which has probably
only happened like once in the last year
maybe the reason I track my habits is
because it's not only fun to see a real
life Barracks like in Call of Duty for
all your habits but it makes you compete
with yourself it releases dopamine when
you put a tick on your sheet it holds
you accountable with yourself in a way
nothing else can right let's explain it
like this when I set up a habit tracker
for something I want to turn into a
habit and I make that thing
embarrassingly easy to do for the first
month or two it's just inevitable that
it's going to become a habit that I do
for life and number three make it one or
two by this I mean it really depends on
I guess the type of person you believe
you are one make the Habit flexible as
in maybe your days are are busy and if
you forced yourself to do it at the same
time every day it feels like too much
pressure so it's better for your
lifestyle to do your habit literally any
time of the day whenever it makes sense
or you do it like me do it at the same
time every day this is what the book
Atomic habits recommends for making
habits stick faster it's been
scientifically proven that doing
something around the same time every day
makes a habit form faster and for me
I've personally experience the exact
same thing I always meditate as soon as
I wake up and when I was going to the
gym every day for 6 months I always
started walking there at around 8:00
this basically made me associate those
times of the day with the habits in my
mind so let's summarize this freep
year-long habit framework make it
embarrassingly easy make it measurable
make it flexible or strict I would
recommend strict if you've got the space
in your day when I've combined these
three together for a habit my life
eventually gets to a point that it feels
worse if I don't do that habit if I
didn't meditate this morning I'd feel
disgusted with myself same for working I
hope you found this valuable G all right
click the video on the screen if you
want to hang out with me for a little
bit longer all right you're one step
closer
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