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Lesson Info
4. Build, Break, & Automate
Lessons
Day 1
1The Transformative Power of Habits
24:31 2Layers of Habits & Willpower
26:52 3Q&A: How to Form Good Habits
28:08 4Build, Break, & Automate
38:49 5Breaking Bad Habits & Building New Ones
29:30 6Precommit to Stopping Bad Habits
21:24 7How Others Do It: Kishan Shah
21:57Habits of Artists with Chase Jarvis
22:44 9Workout Habits with Mark Bell
36:13 10Make Failure Impossible
27:33 11Accountability & Tracking Behavior
20:22Day 2
12Habits & Willpower Review
26:38 13Making Micro-Habits
29:47 14Breaking Down Micro-Habits
21:53 15Building Your Habitat
35:29 16Food for Thought: Optimizing Nutrition
34:21 17How Others Did It: Krista Stryker
24:31 18How Others Did it: Daniel Pardi
48:11 19Segment 19 - How Others Did It: UJ Ramadas
21:37 20The Future of Habits: David Goldstein
20:34 21The Future of Wearable Technology
34:34Lesson Info
Build, Break, & Automate
I'm really excited. Talk about this next section where we talk about kind of the background in the science behind habits. Some of the really examine already examined habits that have been discovered, some ways to approach, how to change habits and how to form habits. As I mentioned in the last in the last segment, the difference. There's a massive difference between forming new habits and breaking bad habits. So we're gonna start off by talking about some good positive habits of my want to form. So here's a list of some beneficial habits that we've been testing out. In particular, we've tested all of these with our hack the habit participants and Pavlak users. Of course, if you want Teoh learn to do any of these or any sort of forming new habits, do check us out at pavlak dot com. Forward slash c. L and I will be sending more information on that will be later on. So here's a few examples of habits that we've been approaching ourselves. Things like exercise like waking up early, paintin...
g or doing other creative tasks like taking photos, writing every day, eating healthy meditating, finishing your to do list on learning a new language now, forming a new habit is really focused on consistency. Before I I move on to the slide or we talk about consistency and the core functions of habits. I'm interested in knowing what people in the chat room, what sort of habits from this list they're interested in doing. If there's any habit here that really seems interesting to them, T you please do mention in the chat room. And if there's any other habits that you like to add, please do mention at the end of the segment, I'll be I'll be mentioning a survey that you can use to fill out. We'll be doing a little bit of a test and, uh, and allowing you to identify the habits you want to form and letting you try to break it down before we move into a more in depth explanations of forming habits. So, uh, the key toe habits is consistency. What I mentioned last night segment is that a habit is when a trigger causes an action to occur, a trigger a trigger causes your brain to do in action. So used to doing that, it just does. It doesn't think about doing it. It just doesn't. It's like when I see a bag of Skittles in my hand just reaches for the bag of Skittles. That's a bad habit I might have, whereas when I see in my refrigerator a bag of carrots and I reached back carrots. Those are identical in the brain there. Just what I do now. Forming habits really comes down to making yourself do something enough time based on a specific trigger. So the keys consistency. You need to choose a clear and distinct trigger, and then you want to anchor have a routine onto that trigger. So there's a really interesting study that changed the way that I looked at habits that came out of the University College of London, and it's a, uh, not very high quality image. But it's a very interesting chart. And what they discovered in this in this experiment, it was focused on the automaticity of habits. How long does it take for you to do something enough days in a row until it becomes harder for you to not do it than for you to do it? And they allowed hundreds of participants t choose between specific types of habits they wanted to form, and they started to measure. They start to measure when it became easier for them to do it, or when it became harder for them to do it. And they discovered that for some easy habits, things like drinking a glass of water. It would only take 20 days before the habit became automatic, until people felt uncomfortable if they didn't drink a glass of water after they had breakfast. For other groups of people, one person's have it was to do 50 sit ups every day after breakfast. Now, I'm sure we can all agree that that's a really, really difficult habit. And 50 sit ups is really difficult. So that was the most difficult habit in the entire case study. It took 84 days before that habit formed before it became harder for the person to not do 50 sit ups. Then, for the person to do 50 sit ups, the average tended to be about 66 days before the habit became consistent and automatic. Now, what's interesting here is I'm seeing some faces in the audience to where people are saying, How can it be harder to not do 50 sit ups, then for too thin for someone to do 50 sit ups. And I think about this a lot. When you look at a person, to any of you have friends, for example, who, like do yoga or run every day, and then when they miss a day of yoga, they just say, like, Oh, God, I need to go exercise I feel like crap. I need to work out And then you're just like if you look fine, you're done. You don't need to go to the gym. You're fine. What's interesting is that for that person, if they've done that exercise enough days in a row, it's harder for them to not exercise than for them to exercise its as hard for them to to not exercise as it is for you to exercise. So all that is required was consistency. Now, the majority of these case studies in this example did not manage to do the 50 sit ups straight in a row. It took them like almost a year of attempting, and then they'd fall off the bandwagon and they jump back on the bandwagon and fall off the bandwagon. But either I looked at this, and I saw that this was actually a really, really inspirational chart. Because yes, 84 days is a long time to form the habit of doing 50 sit ups. Absolutely. But what it's saying is that no matter who you are, no matter where you're from, no matter what you're packing your background your past is if you do 50 sit ups 84 days in a row, you become the kind of person who does 50 sit ups every day. You can't not do 50 sit ups about feeling uncomfortable. And yes, doing 50 sit ups is extremely difficult, right? But doing one sit up isn't and that's a whole different conversation that we discussing in a later second. But what I want you to focus on right now is that it doesn't take anything longer than 66 days to form any habit. The trick is to identify what is the habit. What's the core procedure and how can you get yourself to do it enough days in a row until it becomes harder to not do it than to do it. So this is the original habit loop. It's It's a structure that comes from Charles Do Higgs book the power of Have It a great book on habit formation that talks about the Q routine reward system now in most as I mentioned, habits as they are really formed are simply a Q and A routine. A reward is typically a removal of a bad feeling or a, uh, or a additional, positively war that you need at the beginning to start adding a habit. But over time it just becomes automatic. So the reward for most habits after they become intrinsic and entrenched in our daily lives, the reward can often just be removing a bad feeling like we're moving that weird feeling of that voice in my head if I didn't write down the guacamole that I ate. Dinner, for example, can be the reward. But in other cases it may be a positive reward. Like if you go to work on time, you get like a reward from your boss. That's an example of you get you get like to see them be happy for you to enter in, for example, that's a great way to see that reward. This is Ah, using this habit loop is a great way to start adding habits into your daily routine. So you might say, All right, what is a habit I'd like to form? What is the cue? The thing that I'm going to see each day, the trigger That's gonna make me want to do it. So, um, does anybody here remind me, Justin, haven't you wanted to form? It was reading, right? Yeah. Just your keep recommending books that I should read it. And, for example, I will have a list of Oh, I should read this book. I should read this book. This will help me. This will help me. And I might even buy the book. It will sit on my shelf, and I just never even open it. Yeah, and that's absolutely true. Getting into the habit of of of reading is really difficult. In fact, I was mentioning this toe, my friend yesterday that I don't read enough books, and I know that I should read books, and suddenly I found myself reading an entire book in the last two days. And the reason why was because I didn't have Internet on the plane, and suddenly it was very easy to read. When you don't have distractions around you right now. I have not focused ever on forming reading as a habit, but I've had some clients who have focused on forming reading as a habit, and they wanted to identify a queue. So let's talk about where in your daily routine you would ideally like to read, probably in the morning, while I'm eating or drinking coffee, relaxing, I get busy as my day progresses. And so the mornings when I have my most downtime great Takashi Sensei, saying, I'd love to create a habit of socializing in uncomfortable situations. Leak is saying they want to finish their to do list, and to do list is something that's come up for a wintry Noah's well on. Also for Ed Mo. There was things that the to do list was the most important thing as well, read Scorpio is saying, I would love to get into the habit of tidying up my studio after each workday, so it's good to be going in the morning. That's great. Okay, do list seem to be the one thing that really, really everyone latched onto the to do list is one of the habits that I always focused on for myself as someone who is severely a d d. And being able to get myself to finish my tasks was one of the hardest things I've ever had to do. And last the last three months, I didn't experiment. Automate my forming the habit of the to do list. And we're actually gonna be talking about it deeply in the fourth segment today on making it impossible to fail. But ideally, we'll have a little bit of time to talk about it as well before. But one of the first things you have to do to form any habit reading or doing your to do list, for example, well is to have the core queue of when you're going to start working on what you're supposed to work on. Identifying what habit is the idea that knowledge is? Power is important. So the habit of being fit or the habit of eating well is something impossible to do. What does eating well mean? What does being fit mean? What does you know? What what does doing what is doing your to do list mean Well, you need tohave it broken down first into individual structure. So, Justin, when I asked you first of all, what habit you wanted to form. You said reading. Then I ask you to get deeper win in your day. Do you want to read What is reading mean to you? So let's let's talk about that first. So we're gonna look at the Q retain and the reward for you you wanted You wanted Teoh to do it in the morning, right? I just sit down with a novel. 20 minutes, half hours, something the I don't know. It sparked my interest. Yeah. So what you just mentioned there's important 20 minutes half hour. Which is it? 20 minutes. All right. So you have a goal of trying to form the habit of doing 20 minutes of, uh of reading each day. When do you want to do it? 9 a.m. Nine a. M. Is it the time or is it the thing that you're doing at the time you mentioned coffee? Yeah. It's typically when I'm waking up. Yeah, right. So you're like, let's just do a thought experiment for a moment. Imagine a day where you're doing what you want to do. And you feel successful about it, right? Ah, you will have woken up. Well, you would be sitting with a cup of coffee drinking it while you read for about 20 minutes. Yeah. Takes about Mr Reid. So And you do already drink coffee every morning? Yeah. Great. So you had your cue as the coffee. Now, the routine is to read for 20 minutes. Right now. Right now, there's no real reward. The only reward is the idea that you finished something on your list or that you're doing something you'd want to do. But we can add a reward. We can add a positive reward. Um, so you might say something like, Well, what do you What do you like? What do you What would what could you reward yourself with? Could ever word myself think about an extrinsic reward Will start off with something you could give yourself as a gift. I give myself a za gift. Um, ice cream, I don't know, is an example of breakfast after coffee. Gross. Man, I like just kidding. No, ice cream is a great one. You might say it was an example. I'm not quite certain how I reward exactly. Know, and it's really difficult question, but you could definitely use ice cream. You might say I'm not allowed to have ice cream in the evening unless I did my 20 minutes of of in the morning. A man example that Charles Do Hit gave in his book Power of Habit was when he was forming the habit of exercise. He would reward himself with a cookie, which seems backwards, right? Why would you reward yourself with a cookie for going to the gym and working out? You basically wasted your entire workout, and he says that it doesn't matter because the focus here is on forming the habit. It's not on the fit, the fitness. It's the process and not the gold accounts here, the process of forming the habit. The cookie rewarded him. He liked it, but over time it shifted to where he didn't want. The cookie keys don't have it shifted over to the point where he felt uncomfortable if he didn't go and exercise. So in that way, a cookie could operate as a as an extrinsic reward for the period of time. Until the habit is is formed in the brain. A reward you might use is ice cream in the evening The trick here is how do you make yourself not the ice cream if you didn't do the routine you were hoping for and we'll talk a little about that about that next segment. But identifying something to reward yourself is pretty important, and you usually want to be instantaneous as soon as you finish. So, um, some examples I have Here's one that's not instantaneous, but it worked for me. It was a soon as I, uh, if I go to the gym and I, uh, if I go to the gym five days in a row, I would get to get a massage. On Friday, I found that there was, although this is not an instantaneous example, it was the idea of writing the check box in my on my on my app that made me know that I would be getting that on Friday as well as it would automatically notify my accountability partner that I had succeeded that day. So I got like a text that was replied with smiley face or whatever, from from the act of going to the gym, became powerful became a reward in and of itself. It is something new. What I was doing so in your case, I want you to spend some time thinking About what? Ah, what instantaneous reward might be for you. What could you give yourself right after you? You, uh, you read for 20 minutes. Great. So cookies a great right at the sun directly ready so you can start off with a cookie. Now that is sort of the core of forming. I had it at the beginning steps. It's about getting yourself to do something consistently for enough days in a row and making sure that you begin to really identify Win where, how and why you'll do it. And a lot of this could be done with visualization. So, um, starting off by just like imagining thinking through what you want to do, thinking through how you'll feel when you're reading, thinking through why you're reading and how it contributes to your life and your daily goals. All those air really powerful processes for beginning to form for begin form habits and seeing yourself doing the right activity. But what's also important is to make it it to make sure that you have the ability to do that. It's easy to do is possible and that you're motivated to do it as well. So yes, that's about the reward. I guess it sounds like along the same lines is Ah, the war doesn't ever work. I have to be, like, good enough to get into that routine in the first place. Like from getting a cookie. It's like for me personally, I'd be like, Well, I like cookies. But, you know, after a while I might be like, Well, today I'm kind of I'm kind of not motivated and cook. He's not doing it for me today, so I'm not gonna read. Yeah, that's an interesting question. What I've noticed from when I try to form habits using this process is that the idea of what I'm getting is far more valuable than the actual act of doing it. In fact, like when I did the exercise gym workout that I would get toe, get myself a massage on Friday, I would say probably 1/3 of the times. I just didn't even go to the massage. I skipped it because I didn't really want the massage, but it was the idea of the massage looking forward to something coming up that was that was powerful from the forming habits. Perspective, it makes sense. So eso from the idea of former from getting a cookie from using a cookie. Maybe you don't want it that day. It's sort of the idea of a cookie that could be more powerful in and of itself. Some sense. Yeah, I was just coming from like, Okay, what if I'm trying to get the reward for a happy I'm trying to form? You know what? What kind of where do I go for my brain? Start thinking in terms of what Ward should be Sure. So one thing I wanted to bring up about this particular model is I don't completely agree with the model. This is just one of the core models that they use for forming habits and overtime. Today and tomorrow you will be seeing the the micro habit pavlak model that we've developed to make habits impossible. Tofail in particular, some people are motivated by the potential of reward, and other people are motivated by the fear of loss and identifying who you are and figure out a way toe Put that into your day into your daily routine can be extremely powerful, so we'll come back to that. And different people are motivated very differently. I had a question about the queue, so as you were breaking down his habit, then there were a couple different candidates for a Q, so it wants to read at 9 a.m. or wants to read during coffee. Or maybe it could be when the sunlight comes in the window in the morning and looks a certain way or something like that. When you're starting to designed this, how do you decide for a habit which are the best accused? Pick out? Sure, there's, Ah, several types accused. There's intrinsic cues and extras accused. There's there's queues that happen all the time. There's habits you already do that you can conserve his anchors. And there's there's parts of your, uh, your daily routine and intrinsic you is something like brushing your teeth, because you I feel weird if you don't brush your teeth. And extrinsic Q is like receiving a cookie as a reward. Three. Ideal is to make sure that you have a Q. That's already something that you do every day, and the power like the most powerful kind of to you is something that you can anchor. Uses an anchor to serve as your next habit when we come go about talking about morning routines and mourning rituals. We're gonna discuss this specifically because everyone has a morning ritual of some variety. Everybody just waking up in hitting your hitting. Your alarm clock is Ah, is a morning routine, and because it's already there and because you have a lot of willpower in the morning, you can start using that action that you already do as the core that allows you to anchor on another habit one by one until everything becomes automated. Does that kind of answer your question? Grip? We're seeing that in the chat room as well. People saying about their habits, particularly morning. Sam was saying, I walk my dog every morning, but they were hoping they're going to be able to evolve that so they can incorporate their walking meditation practice into that as well. Great, Yeah, Hooking up habits together is a very, very powerful tactic. Um, and that comes down to really making it, that making it as easy as possible to do a habit. And I learned a lot from this slide this is the fog behavioral model. My old professor at Stanford was B. J. Fogg. He's well known professor inhabits as well as in for in persuasive technologies, technologies that help influence and affect human behavior change. And this is a very confusing graph, but when you look at it, it gets actually very powerful. So the formula is B equals and 80 that's behavior equals motivation, ability and trigger at the same moment. So on the left Axis you have motivation on the right accent on the bottom X axis. You have ability and this action line effects. Whether or not a trigger. ORAC, you will succeed. So here's what it means. If someone is extremely motivated to do something, they really want to form this new habit. Let's say that, um, it's beginning the year they have a new resolution. They told their friends and family, they're going to get fit this year, and this is the year they're gonna do it. They might be very highly motivated, but if action is hard to do, they don't have a gym membership they don't know do when they get to the gym. They don't have gym shoes or gym clothes. it's hard for them to do that task. So even though they're highly motivated, they might never even show up a single day. It's that hard the first time. Also, if they never said a trigger, a reminder to make themselves do it, even if they are, even if it is easy for them to go to the gym. They know how to do it, and they are motivated because they want to go. But they just forget to go. There's no actual trigger that reminds them. Then they still might fail. They still might not actually be able to hit the gym. So I looked at this. I looked at this as a very interesting graph because I saw it. I saw a lot of power in this graph. The first part was about motivation. How do we increase motivation? How do we make someone motivated to do things? There's a lot of tactics I'm going to talk about all throughout this course. But the first tactics you can start off with our accountability, finding a friend or ah, partner, someone to help you or even your Facebook friends. You know, if you commit publicly to doing something and getting having the ability for people to respond and remind you if you don't do is powerful. I mentioned we have a hack. The had a group where we bring people and assign them accountability partners for similar tasks. And they're asked to each day do you attack, do attack, do action and the reminded to buy coach, And they're asked to respond each day with what they will do and tell them what they did. Um, as well. Rewards could be motivating the idea of If I do something, I get Teoh get something can be powerful. One thing we've noticed that's powerful from a motivation perspective is choosing a reward. That is something that you wouldn't normally do. So cookies are powerful if you're the kind of person who doesn't eat that many cookies and sees it as a reward. But for the kind of person who has unlimited access to cookies and can't restrain themselves in cookies, it's not reward because they'll just eat the cookie anyway. Right on either hand, something like publicly committing to accountability partner that you will read every day, for example, for minutes, and if you read every day for 20 minutes on Friday, You're gonna by yourself this new video game that you already said you're gonna buy, and you probably wouldn't have bought anyway. But you know, you it's something that you would feel good about buying that can serve as a, uh, a motivational reward that will get you that will push you over the edge, get you want to do it. You know that the idea is to choose a reward. That's not something that you would naturally just do. Anyway. Um, the instantaneous nous of that activity of the other reward comes from that accountability partner. That's a way to increase your motivation. For sure. The act of ah buying yourself something to be an extrinsic reward. That kind of keeps you incentivized to keep up with it. Now, the second section is ability. Now, I don't wanna go too deep into this because I'm definitely getting a lot of talk on it tomorrow. But think about ability. Is that something has to be very, very, very easy for you to do. So you mentioned you've already got a good start on yours, Justin, that you have a list of books that you want to do a list of books you want to read, so you have a list of books. Do you own those books? Some of you Samudio. Where are they? On a health. Where's the shelf? My bedroom and your bedroom is not where you eat your food, right? No, no, Right, So one way to set yourself up for success is to plan the night before. When you get home, just put the book in front of your dining table. When it's there, it's a lot easier to get going with it. I had a very interesting experience myself. I have, ah, had a muse headband. It's a meditation headband that will be demo ing tomorrow, and it's so cool. It's like this device that measures G signals and you put it on and it's awesome. But it was on that table, and I moved it over to this table. That was like, right next to where I sit every day, and suddenly I found myself using it. The act of simply moving the item a little farther made it impossible for me to succeed. One of my readers asked me if that she wanted to form the habit of eating vegetables she said that she ate. She bought vegetables. She had him all the time. She never eat them. Instead, she always end up eating crappy food. And I asked her, Where are the vegetables? Said in my refrigerator. I said, Where? In the refrigerator, she said in the crisper. And I said, Take him out of the crisper and put them on front in the front of your refrigerator. Take the crappy food you don't want to eat. Put in the crisper. I know maybe it's not ideal from a crisping perspective, but it definitely was ideal from the eating perspective because the extra action of pulling out the drawer was a disincentive. You don't see it. It's gone. The triggers actually disappeared. But the trigger of the sandwich that's sitting right there in front of you is right there in front of so starting to optimize your environment as well to allow the action to be as able as possible. Um, sleeping within your gym clothes was a massive shift for me. The gym clothes acted as a trigger themselves. I wake up, I'm like, Oh, that's right, I'm supposed to do this. And the fact that I was already in my gym clothes meant that it was stupid to not go to the gym right away, choosing shoes that allowed gym shoes that allowed me to just pop him in rather than having to open tie and tie them big change. The active Just not having to bend over Teoh tithe shoes can make can make a significant shift. Even untie in your shoes the night before can be effective. So those small changes affect where you are on the ability graph and ah, and setting up setting up triggers will allow you to make and setting up and increasing your motivation. Accountability partners etcetera are powerful for increasing your motivation. I will be talking a lot more about these two specific graphs, um, saying tomorrow as well, reinforcing what you're saying him and each from Linda. And she's saying she wanted to read while she drank her morning coffee, but she never did it, so she got into the habit of ST herself. You can't have the coffee unless he read. So she made sure the coffee was there with the book, and she denied herself unless she was actually doing what she promised he would do that might want to try. So what s what do you think, Justin? How do you, uh, how do you think of it? Do you see how these these might work to help you? Absolutely. That sounds awesome. Yeah, so kind of smirking. I'm not sure if the camera had that, because it's so quick. What I found really interesting is that, uh, what I found really interesting here is that, uh, people don't see how their environment shifts, who they are and that the that, like individual days, could be modified by increasing your motivation and your ability. It's about this graph indicates a one time behavior change. How do you make yourself do something for one day? And then the previous graph that I showed is how do you like what is a habit? It's when you do something enough days in a row that it becomes a habit. What my focus has always been on, um, is how to combine those graphs. And I won't be talking about that in the session, but there is a really cool trick to making it so hard to fail. It's so stupid to fail and so easy to do and so stupid to fail that you can't not form a habit. Later on today we'll be talking about how to make it impossible to fail. And we looked directly into how you can get yourself to do the things that you know you should do. And even if you make it, is Paul as simple and able and yourself as able as possible, and you increase your motivation, how to make it. So no matter what happens, you'll definitely make sure you finish a task. Um, do we have any questions right now from the audience about how to form new habits? This price, it seems like you a lot of the examples that you talked about the initial reward is something external. And then later on, it becomes internal like, Oh, well, I just feel bad if I haven't gone to the tumor, something like that. Is that Is that is that an accurate way of thinking about it? Or is that what actually happens over time? As you develop Abbott? I think that it's a very common way that habits form. I think fat. It is not the only way that have its form. Um, for example, Professor fog recommends that when forming a new habit, one of the things you can do to give yourself a, uh, instantaneous reward when you succeed with a habit is just to give yourself internal feeling of like, yeah, of just like an internal thought that will make you feel like just allowing yourself a moment to say Good job like you kicked ass today. You did a great job like you did it. That's an internal reward. It's an internal reward, for sure. It's not only an extra reward, I myself and motivated more by external rewards. I'm different than everybody. Everybody is different from each other, and I think that one thing that um, habits need to be applied to is different people's personalities looking at you, Bryce as well as you. Marcie. We talked about your tracking time and your, uh, and how you track time differently. And I know this. I studied a lot into personality psychology, how people how people do tasks. I'm more like you where I feel uncomfortable doing the same thing. I'm really bad at making myself sit down and do something, uh, one by one. Whereas Bryce seems to be the kind of person who is able to choose to do something, and it just did you just do it and optimizing your habits for that routine is important. You might give yourself a different reward, or you might allow yourself time to. You might want to create specific short amounts of time where you focus on something, whereas you might have longer amount of time. You focus on something in particular for you. Marcie. I really recommend that you focus on that. You consider looking into Paul Maduro's, which are 25 minutes sprints, on doing one particular task, followed by a five or so minute break. I found this to be really, really affected because 25 minutes isn't is an amount of time that I can do one thing and allow myself to do just one thing. And even if I start fall off track, it's like just do this one thing for 25 minutes, and then once it's over, go take a walk, switch, tasks, whatever. But whereas for you, Bryce, you might want, I mean, it might not be important to you might be able to set down an hour or two or just hit play it go and work until you're done. So that's that's, Ah, little about optimizing for your personality. Um, is personality at all interesting to you guys about how to optimize? But if you have a personality, I feel a little the time. I'll talk about about personality and habits in the second in this segment. Today come in Manish, one from an A and one from tee it up, both of whom I think either work with Children or have Children, they're asking, Is it ever too young to start with? With habits, Andi forming habits so helping their kids form habits? Yeah, I don't think it ever is to young to start forming habits. I don't know if you're familiar with the marshmallow test, but there is. An experiment was done over at Stanford University, where they looked at Children who were asked to sit down in front of ah, marshmallow, and if they didn't eat the marshmallow for several minutes and they were, they would be rewarded with two or more marshmallows as a reward. And they looked at these Children as they were young, and they looked at them again as they grew up and progress throughout their lives, and they discovered that the Children who were able to resist the marshmallows in front of them tended to be the same Children who did better on their S A. T s and manage Teoh to make more money after college. And, um, I don't think that the ability, I think the ability to resist marshmallows is more of an indicator of a habit of there's definitely internal genetic structure. Teoh. Being able to resist marshmallows doesn't mean that they're going to be that way their entire life, that there's opportunities at all ages to be able to change themselves and be ableto affect affect themselves. But I think it shows that who they were as a child sets them down a path that is correlation all with who they are as an adult, So I would never I mean, I don't know how it is for Children who are absolutely young, is a developing brain, and I don't know the answers, that question from a brain child psychology perspective. But in my opinion, it seems like a child who was able to respond to rewards and penalties. It's never too early to start them down that path because I'm in the basic child training is potty training, which you start very, very young, and none is in itself teaching the child to get into a habit. It seems to work from a very young age. Indie. Yeah, absolutely. And it works for animals. It works for humans. Realistically, the idea of rewarding someone when they succeed in punishing them when they fail is something that works. And a lot of, Ah, a lot of American like psychology or a lot of American documents make sound like punishing is bad. You know, I'm not talking about slapping a corporal punishment. Obviously, that's a different story. But the idea of of rewarding for success and punished for failure to some extent is something that's been around for our forever. It's just it's a method of teaching, and it comes down to reward routine, routine and reward. In this case, a reward is more about reinforcement. It may be positive, maybe negative, but it is a way to shape behavior, and the way that people start when they're young becomes who they are as they get older. I'm gonna shifting over briefly to talk about forming bad habits, breaking bad habits. So if anyone's interested in asking questions, uh, now the time. What's that? Mark? So what about something like healthy eating? So I have it that the cuse happened often unexpectedly throughout the day, sometimes hard to control the the environment because you mean it's happening at three different periods, often Mawr. How How does this come into play there? What are some strategies for adopting healthy eating habits using this technique? Sure, the first thing you want to use to make it as easy as possible for you, Teoh, eat healthy. So I was mentioned to Bryce and let in the previous segment knowing what you're gonna eat the day before or in the morning off. Prepping your food beforehand can make it easy. Uh, it's hard to resist a cookie when it's in front of you. It's very easy to say. Tomorrow I'm going to eat a salad, You know what I mean? And so one way to do it is to identify first of all, what you want to eat. What does healthy eating mean to you? So, in your case, what does healthy eating mean to you? I typically try to eat paleo bulletproof. Yeah, Yeah. And what do you find yourself failing on, um, when going out to eat when travelling? It's hard if, if I don't buy groceries are, um, get food delivered, healthy food delivered If I don't plan in advance. If I just go out for friends, that's when I often fall apart. Yeah, that is absolutely, extremely difficult, Uh, for forcing yourself to eat Healthy is a very difficult one when you don't have a pattern and don't have a refrigerator and you don't have a routine. What I've learned is that there's ways from, ah, biological perspective to make yourself less hungry throughout the day. So you mentioned bulletproof. Having having a lot of fats in the morning can keep yourself your hunger at bay and cutting down on the amount of calories. That amount of sugar and carb calories can keep yourself from having insulin spikes and and removing a desire to get food. Removing triggers is important, so going out to eat food is is a whole conversation. Enough self. Having food at home is a big problem, and I tend Teoh when I work at home, I eat at home and then I skate, graze throughout the day, and I continuously grab food and can't stop eating it. Uh, but I changed the way of the type of food I ate by first of all, removing the horrible foods. Then Secondly, identifying what I liked about those horrible foods and substituting them for things that I desired. So my biggest shift came from, uh, from my old trainer, Adam Gilbert of my body tutor dot com who recommended frozen Berries. He said, But I have a ice cream habit. It is a disgusting, horrible ice cream habit of as soon as I get home, I'm gonna have a sweet tooth at night, and as soon as I start eating it, the whole point is gonna be gone. God forbid. If I buy 1/2 half gallon, it's gone. The whole thing is gone. There's not a niven joking. There's no chance of it survive into the next day. And he said, Hey, man, just try frozen Berries. They are sweet, just like ice cream. They're cold, just like ice cream. They give you the same sensation of, uh, of sugar. But it isn't ice cream, and I guarantee you I'm eating a full bag of frozen Berries still a day. But that whole bag of frozen Berries is, you know, 200 calories and not, you know, 1000 like ice cream is finding substitution is gonna be really important. I just got an email from someone who said, My dad is like has like, liver problems. He has thyroid problems. His doctor says he has £100 he won't. He drinks Coca Cola every day. What I do, I said, Train Coca Cola zero or drink Diet Coke. The It's you know, the worst of two enemies is definitely better than like the calories he's getting from Coca Cola. And at the end of day, like his dad said that he doesn't like the flavor of Coca Cola. Zero. He wants Coca Cola for the flavor. He'd rather go cold turkey. Then go Coca Cola zero. I'm like, Try it if you want to go cold turkey, I doubt it'll work, especially the beginning of the habit. But it's one of things you get used to. Just like frozen Berries is slightly different than than ice cream in less than a week. It was really just the act of eating in front of the TV. That was what Something that was cold and sugary that I wanted. It wasn't the the desire for ice cream specifically, Um, does that sort of answer your question? Another thing you can also look into is upto planning out your day before hands are saying like the morning is the time or you're able to eat the best, and ableto have the most ability to cook for yourself. Usually you have much free time making sure that your kitchen stocked with food that you want to eat. And I always eat the same thing for breakfast. No changes Just because you know eggs and turkey Bacon for me just keeps my blood sugar study. I eat regular bacon, but I can't afford it. Uh, what's up with that? Uh, but, um, but it's like having the same thing that I know. I'm gonna eat every day in the same way with same camp with same oils on the same exact amounts I measure and weigh everything. He is really, really, really easy for me to think about my breakfast, and suddenly lunch becomes less of a hunger issue because I know what I'm eating for breakfast
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