My key takeaway from this video - 3:38 Matt: "As counterintuitive as it sounds, when you stop focusing on the long-term benefits that you're seeking, and start focusing on making the habit immediately enjoyable, you'll find that behavior change starts to get a little more effortless."

@twinkledoodles2410

Жыл бұрын

I wrote that down actually .

@excel04

Жыл бұрын

John Williams wrote a great book called 'Screw work let's play'. In that book he talks about the futility of rigid goals. He says if goals worked more people would not only achieve them but be satisfied in achieving them. Instead even if people attain their goals there's often a sense a of emptiness and a constant focus on the future. He advocates for making each moment your best moment it can be and endeavoring to live some version of your dream now no matter how small. Life is a series of moments built on each other so lots of good moments becomes a great life. Eckhart Tolle puts it more simply when he calls this "the power of now".

@Laf631

Жыл бұрын

Yes!! I've actually found it recently easier to get my gym class in if I make my choice based on what I feel most energized by that day, rather than "well, the most technically effective split would be..." So I've had five days of cardio recently. At least that's five days I showed up, rather than doing my one cardio day and then feeling guilty that I didn't feel like doing yoga the next day.

@Hasan-gy7mm

Жыл бұрын

same

@christophsaumweber4348

Жыл бұрын

@@excel04 This Concept was excatly what I was looking for. I will immediately apply it. Thank you so much guy. I think you are 18, that's impressive! You're definitely going to enjoy a great life, believe me!

As a 22 year old man that feels stuck often, this video was much needed. I’m writing this stuff down and I will apply this stuff to make my life a little less stressful and foggy.

@malikasingz

Жыл бұрын

Don’t stress you’re still so young. Just get out and do stuff

@Hi-qt2nj

Жыл бұрын

I’m also 22 and feel the same. I want to have a productive day every day but I sometimes like to procrastinated like play golf, or take more time on doing hw then intended.

@james95a14

Жыл бұрын

You’re 22, don’t put so much pressure on yourself. That was def me at 22

@jacksonfaris2722

Жыл бұрын

I’m the same age and feel that way as well quite often. If you haven’t already, you should read/listen to Atomic Habits by James Clear. It expands on ideas in this video and has really helped me to get better at building habits.

@itsdivertido9020

Жыл бұрын

Good luck man

I think a lot of this also comes down to our self talk. With the gym as a great example. If we keep saying “suck because I can’t keep up this gym habit” when we miss one morning versus “bummer this morning didn’t work out. When else can I get to the gym today?” we can beat back that rigidity. Becoming the kind of person who goes to the gym every day instead of the person who is a failure if they miss one is a huge identity shift.

@NYKIRA

Жыл бұрын

yes how we talk to ourselves is definitely key as it can create an immediate positive or negative environment, going back to what was said about instant gratification. If our words are kind, instantly there's an improvement.

@taha7shaikh

Жыл бұрын

Yes, I agree. THanks my friend

Atomic habits: arrange physical things to make doing desired things easier, and undesirable habits harder.

@HannahMarieee

Жыл бұрын

Exactlyyy

@floricelmendez2223

Жыл бұрын

Can you explain what this means. I quite don't understand. Thank you 😊

@mxnuscript

Жыл бұрын

@@floricelmendez2223 For example, let's say you want to break the habit of watching TV and replace it with doing yoga. You could move the TV remote to a different room, so you would have to go out of your way to retrieve the remote to actually watch TV, and you could replace where the TV remote used to be with something like a yoga mat nearby to encourage your new desired habit.

@floricelmendez2223

Жыл бұрын

@@mxnuscript wow thanks! I really appreciate you going out of your way for helping me. Great example too 👍😊✨

Жыл бұрын

I want to break habit of scrolling phone, what can I do to make this harder since I'm mostly free and mobile is the only timepass

Exactly what I needed to hear this morning. When I miss my routines or habits it really gets me down. But life isn’t rigid. So my routines shouldn’t be either. Flexibility for the win!

@HannahMarieee

Жыл бұрын

Yess🙌🏻

I can never stick to a rigid schedule and always thought I was just lazy. Lately I've adopted a more "chaotic" approach with very little structure and basically no planning besides a to-do list and I actually started getting shit done! The part about variability actually surprised me, I thought I was an outlier because how everyone always seemed to talk about their very strict schedules.

I think I unintentionally learned the "do the fun thing while doing something not fun" a couple weeks ago. I love watching netflix, but I always watch while I work and it kills my productivity. I tried to tell myself to only watch my show when doing the dishes or cooking food, and it honestly makes me look forward to doing the dishes... which sounds crazy 🤣

Having that second and third best time as an alternate is so crucial. Things come up and sometimes that “ideal” time-slot gets taken up by something else that is more urgent. This video was a solid reminder that if the ideal time slips away, there is another option.

@HannahMarieee

Жыл бұрын

Exactly

Definitely incorporating "frequent and flexible" approach. I was missing that angle as I thought doing something at the same time every day meant it was a routine.

I did manage to build a new habit: watching every single new video from Matt, 'cause they're great

Timestamps: 0:27 Why your habits never stick 1:19 Long tail effects of our actions are a modern predicament 2:11 How to use habits changes to our advantage 3:51 How to keep consistency in your behavior change 5:38 Sticking your habits long enough for them to become automatic 8:14 Think carefully about what the obstacles are going to be in context of success 9:35 Ask yourself a few questions before start changing Thanks for the video!

@willemchambers6782

Жыл бұрын

Thanks

@fionnualawilks6509

Жыл бұрын

Thank you!

@HannahMarieee

Жыл бұрын

Thank you:)

@randomcontent7917

Жыл бұрын

thanks

Variability wins over consistency, when consistency breeds rigidity. I built a gym habit that is flexible. I will go 3-6 times a week, any days of the week, 1 hour of working out, and I can do anything in that hour. It’s not the most efficient for gains, but I’ve maintained my gym habit for years now. I weigh 108 lbs now, which looks just right on my petite frame. I have a jawline now! 🥳 and my knees don’t hurt when climbing the stairs.

@anoukc6928

Жыл бұрын

Awesome! Love to hear that! 🙌🏽

Stick with habits are difficult 😆 but heyyy stop procrastinating do not think about it, just do it!!!

I actually noticed that I'm already applying this technique. I've always loved training and going to the gym, but reading has always been my weakest habbit. So by setting my reading time to the train journey to and from the gym I've managed to pick up the habbit and have already read three books in the last two months

Ninety percent of success is just showing up. I have been going to the gym for the past 3 months without fail, but I also don't force myself to go at a certain time. I just make sure I go that day and give it my best when I'm there

Always good to take responsibility for your actions, especially helps with habits. Great video!

I've been trying to be more consistent in my drum practice routine. Using insights from your video, I see that I should prepare my dinner for the next day the night before. Then, when I come home from work I will practice for an hour with the reward being the dinner I prepared the night before. I think this will eliminate a lot of the friction that is keeping me from forming my practice routine.

I always had a lingering thought in the back of my mind that variability was the issue because I'm super rigid with my routines. This video reaffirmed that strongly and I can't thank you enough for that. So to apply your lessons: 1. Exercise - Varying the timing and intensity based on when I get off work and my energy levels. 2. Money - Setting a fixed amount to save every month for important things, but also varying the amount I give myself for leisure depending on how many times I performed a certain habit in a month. 3. Sleep - I'm setting a reminder that pings me to go to bed, but I will vary the time each month/week so I won't fall into rigidity. Fingers crossed!!

I love the idea of identifying potential barriers before you start and being prepared for them. Thanks Katie and Matt 🙏🏼

Needed to hear this today 🙌🏼 You videos always Re teach me accountability for my action. If I’m slacking my whole process gets thrown off

I love this approach so much! Thank you for bringing on Kaity hearing her wisdom was so enriching.

Awesome! I have been changing since 2005. I made a vow to embrace change. So far, so good! Thanks for all your help Matt!

Your videos have definitely inspired me to get into the habit of actually making videos and starting this channel for real. Been a fan for years! I appreciate you Matt.

Exactly what I needed to hear right now as I am about to start a new habit very soon. Been putting it off for too long! Will be using your advise! Always love and appreciate your videos!

I’ve had to overhaul how I approach studying, working out and journaling by practising mediocre consistency. Now I try to put in consistent 40-60% effort into my habits - to make sure I do it I began recording it and posting it on yt channel. historically I have a habit of going too hard, not being able to sustain the Herculean effort, giving up and hating myself. So now I’m trying to give a small, consistent mediocre effort & surprisingly/unsurprisingly its adds up. And I’ve made the most progress in my mental health and physical health to date.

Hi Matt, this and the previous video you made really helped me. I started to read the book How to change and created a fresh start, today complete my first week of quitting coke and working out in the morning. Thanks for your work a big hug from Colombia :) Happy week

Great point, 'start a new habit by being flexible and consistent', I noticed the ones that stick I naturally did this.

Amazing video Matt! Thank you! My biggest take away is going to be focusing on flexibility instead of consistent rigidity and to be more kind and loving towards myself. if I don’t make the exact schedule i had planned, I will still get it done when I can and not punish myself for not being perfect! ❤️

Another great video Matt! I’ve been writing a lot about habits recently, so it was very nice to see this come at this time. I have a couple habits I’m working on, but one of the main ones is building a consistent reading habit. I really like to read, but I’m a slow reader but I also feel the urge/pressure to get through books quickly. So I expect myself to read a crap ton of pages in one sitting. That never really happens though. So now I’m forcing myself to start out just reading one page of my book of choice(rereading Essentialism) a day because I understand now that it’s not about getting through books fast, it’s about becoming someone that reads consistently. I’m one month in and really feeling good about this journey!

Such a good video! I’m trying to record my album and stick to it, when I would always give up in the past. What I’m doing differently this time is paying attention to all the internal narrative that would discourage me in the past and sitting in silence with it.. I listen to it, I talk to myself, and weirdly I always end up recharged at the end.. Not easy, but definitely helpful.. PS: Your videos are insanely helpful and so qualitative.. Such a blessing to have access to amazing free content like that 🙏🏽🤍

You've totally upped your game with the video quality and this new crisp podcast style episode. LOVED. IT @Matt

I recently finally concreted my habit of waking up every single morning at 6:45. Your videos have been super integral in that happening, so thank you! Great video as always!

Awesome video and great points - staying realistic is sooo important when setting goals and/or systems. Thanks for this 🙏🏻

I love how honest this video is man!!

Ahhh I love this! I'm definitely guilty of becoming too rigid with my habits, so this was a great eye-opener. I'm going to start planning for variability and being more flexible. I know that also allows the opportunity for new ideas and improvements, so this will be fun to play with! 😊 Great stuff as always, Matt!

Always love your videos,somehow you always manage to add a new thing to learn in each and every one of them. Six weeks ago I started running 3times a week and what made me stick to it even though I usually give up after a few days, is I have an app to track my progress where I can take a photo each time.i like to see the photo each time and share it with my friends and they see my evolution and get motivated to run too. I kept the goal very simple and unique: running 3 times a week no matter when how how long or anything and not to get caught up in any type of performance,just this one goal for now and I will review my goal after 12 weeks. I'm so proud and impressed that I kept the discipline this far, what really helped was to have a lot of flexibility like you say in this video, and to not get caught up in performance. Thanks Matt for your amazing videos,always motivating ✨

The high quality content in this video is astonishing in all aspects especially video quality too.

Such a helpful video. I'm working on my health and my writing. Except I haven't been writing in the way I expected. This video was really encouraging, thank you.

I love your expert guests! Really elevates your vids ❤️

This was so helpful. I've been applying this flexibility approach for a week now and it truly works! I used to feel defeated for not working out at a certain time and would just give up until tomorrow to try again. Now, I feel like my habits are much more attainable once I take that pressure off. Consistency > Perfection.

The best KZreadr! Thanks a lot, Matt! You rock!

Seriously, the rigidity comment about habits probably changed my entire outlook on consistency. THANK YOU. Up until now, I've usually been in a 'do it or bust' mentality, but now I know I need to be more flexible and that it's ok to do your habits at different times!

I LOVE how you've worked the snack food into the video. Genius 😃

Matt D'Avella videos are always worth the wait!!❤️💯

So so soooooo helpful. Thank you, Matt! Amazing work 👏🏽

To the best of our knowledge, we all know consistency beats talents 🤔

I've noticed this specifically in my own life when I tried to be too rigid with my routines. If I ended up missing a day I would beat myself up for not being able to stick to my plan A which made the process stressful and unenjoyable. I've noticed that having a rebound plan that allows for another time to do the habit has helped tremendously.

1. Making the behaviour change fun will make you stick to it 2. To be consistent, dont be rigid, let your change be frequent and flexible. 3. Think about the obstacles, strategize your victory and make it intentional , dont just run but figure out the path to your finish line

I've been watching this video several times, and now, I understand it better. The important thing is to show up. It doesn't matter in which part of the day, just do it.

Great advice! And actionable. While watching the video, I paused and added a Friday "backup" exercise time to my calendar in case I skip my Thursday workout, which I often do just because I'm still recovering from my Tuesday workout.

What an interesting new perspective on consistency. Thanks for sharing. Definitely plan on checking out her book! Great video Matt! Cheers!

Love that you visited with Katy again! I have the book on my 'to read" list on Apple Books, but you're sure selling it. It feels like I'm getting a sponsored ad from Matt each week to buy this book. I hope you and Nat are doing well. Thank you for your content. ♥

Thank you for creating this video!

Great work on the sponsor integration. I normally try to skip these but you do such I good job I sit through them :)

It's great to see Matt upload weekly, it looks like he was able to stick to the habit of it.

Frequency is such a good way to look at it. It’s very hard to really keep a consistent schedule, with work and a kid and having flexibility does make a difference.

Love the quality content and video. Keeps me coming back 😃

For the very first time, I already do what is being recommended in this video.. Felt like I've finally got Matt's mindset

Dear Matt, hello from Kazakhstan! thank you for all you have done! It is really matters, interesting and usable. Take care and go on.

Been beating myself up for breaking my good sleeping habits lately, but things happen and there’s always tomorrow. Thanks for the video!

I am trying best to build good habits and you helped a lot your rule of not to miss the work continues for two days helped me a lot ❤️

“Fluidity in our routines help us to be consistent” This is my key takeaway from this video.

Hi. thank you very much for your work. I have been watching this channel for a long time. I watch several videos at a time to recharge my batteries and start acting, to stop worrying over trifles, to find new ideas for my life. the main character (narrator) is charismatic, the texts are short and full of meaning, the quality of the visual content is excellent. this is exactly the content that is sometimes very necessary. all the best!!!

This was helpful. I'm going to try it for walking because I need to start exercising, but now I know where I'm going to walk, relaxing and beautiful areas, and not into the busy streets which give me a headache.

Its kinda similar with the fresh start problem for me, Everyday in the morning there is a fresh start, but if smth happens and you miss it , you need to adapt and move on without losing track

I work shifts so waiting to figure out a consistent routine has been giving me an excuse to procrastinate. I want to start looking after myself better and studying regularly (my veterinary job means there's always something to learn!) but have been having trouble fitting everything in and finding 'the best time' to do these things, meaning if I don't make my 8am yoga session before work, I'm likely not going to do a session at home after work, because its not going to be perfect. This video was really helpful in just reminding me that although perfect practise makes perfect, pretty good practise still makes pretty good, thanks Matt!

Thanks! this really resonates with me. You’ve made me remember the concept of “Implementation Intention” of Atomic Habits. Also, I didn’t know that being flexible with the routine was good. I tend to be rigid with my schedule.

habit stacking is very good strategy! Thanks Matt for your videos!

I’m gonna tackle my habit of taking supplements cause I always forgot about it. This time around I might pair my supplement taking with video watching/ fun activities so I actually enjoy it. Thanks Matt & Katy for this awesome video that breaks the stigma of habit building!

Matt these last two videos with Katie have been amazing Ur the best So good

This is amazing - love your content so much!!

Thank you for this video, very needed

Awesome video. Thanks, Matt!

Man, you are the only creator whose every video just bangs. Thank you for your videos. It really truly helps us.

@mjt1517

Жыл бұрын

Matt's videos are pretty good, but there are other creators who consistently produce high quality content, as well.

One of your better videos, Matt. Great stuff!

You're doing more visuals then usual, I like it, I hope everyone feels the same.

The video looks amazing man!

Great video! I had some aha moments. Starting from the finish line will help me to Do the little steps it needs to acomplish my dreams. That Was a good one. Seeing me Holding my own book in hands and people looking at me thinking where do i know her from is very motivating to start writing the book if my dreams. And reading/listening to my favorite book only on the treatmill or while walking at fresh air.... supergenious!!!!!!

I think the idea with first and second best time is great! I haven't heard it anywhere else

Thanks Matt for improving my life.

Beautiful video as always! I am trying to stick to a healthier diet and hit the gym weekly 💪

I am planning on working on my eating habits. As someone who has lost 90lbs and then has yo-yoed for the past year with their weight, I want to be more consistent with my nutrition. Thank you for some great takeaways from the video!

In my opinion, the temptations bundle tip seems catered more towards neurotypical brains , then neurodivergent ones. The Google study made alot of sense to me as I felt the same thing from my personal experience. Lastly preparing for future struggle might be overwhelming at times, but I do feel it's a necessary evil. Thank you for another great video, she is one of the most interesting guests you had over the years and I am glad you brought her back.

Your videos are very helpful. Gonna keep on watching them to shape my character but on unrelated topic, your house looks really nice. I wish you could give us a video tour 🙏

Right now I'm making efforts to wake up early in the mornings and whenever i wake up,all the goals that i wanna reach that day are faded in the moment like I don't have any activities to do so i go to bed after turning off the alarm but i decided to put a glass of water to drink it immediately after waking up to be refreshed and a list of my activities, hope it works and thank you so much for your help and advices.🙏♥️♥️

I am working on consistently preparing and practicing my pageant walk and interview skills. I think for years I have inconsistently prioritized this dream of mine, but this video came as a beautiful reminder that there is room for flexibility in my practice :)

Consistency breeds rigidity 🤔 so move towards frequent and flexible. Love this takeaway! As I’m building the habit of posting a video on KZread weekly to grow my channel I appreciated hearing this.

@HannahMarieee

Жыл бұрын

Same ☺️

currently doing the 75 hard challenge as a way to build constructive habits and consistency! Highly recommend!!

I think another additional tip I would love to add is embracing the identity of that particular habit. A good way to embrace it is to ask yourself is: "why do you want to ?" If your answer is very end goal related, your chances of success might be slim but instead if you tell yourself I'm the type of person that does that habit, you might stick it with more. For example, I wanted to exercise more consistently. This time, instead of telling myself I'm working out for a "six pack", I told myself, I work out because I am an ACTIVE person. When I kept reaffirming that identity, not only did I work out consistently (9 months now) but it was easier to get back up whenever I fell off. This coupled with other habit sticking methods will really help stick with habits.

Today morning I wrote in my journal ,I need a change..soon after I got your video🌟

This is a great video that explains unique approach to aiming to build habits. I will definitely be putting this to a test :)

@HannahMarieee

Жыл бұрын

Agreed

From my experience this is really useful. Listening to true crime podcast while walking outside just makes it so enjoyable and now I am always looking forward to walking everyday.

Thanks so much for sharing ✨

“It’s not a you problem. All of us struggle with change”-such a good reminder!

I missed getting notified that you uploaded a video. ❤

Very nice video, I loved your approach to how reconnect with your goals and actually change a bad habit

Also the issue is too many choices. I went to a new gym and saw machines I've never seen before and it was honestly overwhelming. Explains why Soulcycle is successful because you just workout on the bike the whole time and don't need to preplan where your next machine is and whether it'll be occupied or broken.

@moeystar2325

Жыл бұрын

I know you weren't asking, but I reccomend checking out Hybrid Calisthenics' free workout plan! Ive found that someone else's planning takes out the decision fatigue with working out

@danias.1967

Жыл бұрын

​@@moeystar2325 thank you! 😊

@mario8833

Жыл бұрын

Hey guys, excuse me if I enter in this conversation. Butin my opinion the excercise selection should start from your goals. Most of the time stop don't even need that vriety of machines, just a barbell, a rack and a bunch of weights

@ethanrogers9627

Жыл бұрын

@@mario8833 Totally agree! I started off with Stronglifts 5x5 years ago because I was tired of being a twig. Put on 30kg over the next two years with just a barbell and maybe five exercises. There's no need to complicate things in the beginning. Almost anything is better than nothing, so consistency matters more than perfection.

Thanks you so much for this video.

That was amazing. I'm going to share with my friends.

Really needed This, thank you!