Overcoming Procrastination In School, Work And Life 2.0 ® | Noah Merriby | Skillshare

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Overcoming Procrastination In School, Work And Life 2.0 ®

teacher avatar Noah Merriby, Awards Winning Speaker & Author

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

17 Lessons (2h 29m)
    • 1. Overcoming Procrastination In School, Work And Life 2.0 ® - A Trailer

    • 2. The Psychology Behind Procrastination

    • 3. The Different Types Of Procrastinators

    • 4. Eliminating Distractions

    • 5. The Breakdown And Countdown Method

    • 6. Introspection And Inspection

    • 7. Leveraging External Resources

    • 8. Hacking The Procrastination System

    • 9. A Closer Look At Habits

    • 10. Creating New Habits Effectively

    • 11. The Keystone Habits

    • 12. Perfecting The System

    • 13. Setting Goals - The Right Way To Do It

    • 14. Making Habits Stick

    • 15. Understanding The Psychology Behind Habits

    • 16. Why Understanding Habits Can Be Difficult

    • 17. Unerstanind Personality & Habits

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About This Class

Beating Procrastination Is Not Easy, And You Obviously Know That. Procrastination stands in the way of many of our goals and objectives in life. It can have an impact on our health, wealth, relationships, goals..etc

That's exactly why we made this course. We made this course for you so you can lead a healthy life and enjoy it procrastination free!

After finishing this course, you will be fully equipped to manage and control procrastination, you will learn how to change any habit, create habits, and eliminate habits. You will also learn how to manage your time properly, set effective smart goals, and enhance your cognitive abilities.

In this course you will learn about several different topics: 

  1. You Will Learn The Science Behind Procrastination, Why We Usually Procrastinate, What The Motive Is And How We Can Control It

  2. You Will Get A FREE Copy Of My Best-Selling Book: The Habits Of Success - Don't Listen To Me, Listen To Them!

  3. You Will Also Learn System That You Can Implement In Your Life That Can Help You Overcome Procrastination And Lead You To A Healthier Life

  4. You Will Learn The Fundamentals Behind Habits, How They Function And How You Can Not Only Control Procrastination, But Other Habits As Well. You Will Learn How To Create, Change And Eliminate Habits

  5. You Will Master Your Habits And You Will Learn The Fundamental Psychological And Physiological Basis Behind Them

  6. You Will Be Able To Caliber Problems Related To Procrastination, Time Management, Concentration And Focus, Healthy Diet, Healthy Physique And Overall Healthy Life

  7. You Will Be Able To Apply What You Learn As We Dive Into Eliminating The Habit Of Procrastination And Implementing The Habits Of Proper Time Management, Proper Focus And Concentration, Goal Setting And Execution, And Overall, Cognitive Enhancement

  8. By The End Of This Course, You Will Be Able To, In Summary, Change Habits, Create Habits, Control Habits, Alter Habits, Stop Habits, Switch Habits, And Overall, Control Your Habits Like You Never Did Before

Meet Your Teacher

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Noah Merriby

Awards Winning Speaker & Author


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1. Overcoming Procrastination In School, Work And Life 2.0 ® - A Trailer: Hey, hi. 2. The Psychology Behind Procrastination : The first step in overcoming procrastination is to actually understand the process under stent, the psychology behind procrastination. When you understand something, it's way easier toe. Overcome it. If you understand your class better, you're gonna get hired greats. If you understand basketball better, you're gonna be a better player. And obviously, once you understand procrastination, it'll be easier for you to overcome it and eventually procrastination and become a habit. And that's exactly why we included in the course a section related toe habits. If procrastination became the habit, one of the only ways to overcome it is to actually change the habit. And, of course, there's a different process when it comes to to a time where procrastination actually became a habit. So then it's not just the process, it's an automatic behavior that you have, And that's of course. It's the true mental. It's a detrimental behavior, and it's a detrimental habits Now. Procrastination is the art of avoiding necessary tasks and instead shifting the focus to more pleasant and satisfying. Once and obviously when you procrastinate, you end up doing something that you would enjoy more than the task you had to do. You would never procrastinate on a task that you would prefer doing to shift to another task that you actually don't want to do. So in your mind there's gonna be a comparison between both asks. And if you don't understand, was going on and control it, your mind is gonna always choose instant gratification, this task that is pleasant and satisfying at the moment. Guess what? In two weeks, it's not gonna be satisfying. It's not going to be pleasant at all. You're gonna feel a lot of regret. You're gonna say, I wish I have studied or I wish I did this task instead of procrastinating because right now I'm crammed up with deadlines and I have a lot of other things to do, and I just can't find the time to do it. And most of the times, procrastination is not a one time thing. It's a process that happens over and over again, even with the same tasks. Sometimes we procrastinate the same task over and over again, preferring instant gratification and other tasks that are more pleasant and more satisfying now. Usually people avoid tasks that are boring or when they feel lazy, they avoid the task and they procrastinate. However, psychologically speaking that are, there are a lot of other factors that can cause procrastination. First, we have the fear of failure, and it can be one of the main reasons that prevents you from starting the task. If you are afraid to fail, you don't want to start the task because you don't want to get disappointed and have this these feelings of failure, another reason could be stress. When you have a lot of stuff going on, and especially when you procrastinate a lot of stuff and then you found you find yourself just based before deadlines, then stress will start to rise and you're gonna have a lot of high levels of stress. And, of course, the human mind always looks at avoiding bad emotions and bad feelings and bad things and looks at better things, good emotions and good things that can happen. So when you're feeling stress because of certain tasks, guess what your mind is gonna take these bad emotions and think about a way to escape it because you just don't want to feel these bad emotions anymore. You want to feel good emotions, and most of the times people Coke with this by just avoiding the task. Um, another thing would be your subconscious Mind. Your subconscious mind may be refusing to allow you to start the task, because it may be thinking that this task is useless. But when you have a good reason behind the task, when you have a reason why you want to finish it and you know that this reason is important to you, then you're going to automatically send the message cheers, subconscious mind, which will eventually give you more motivation and more willpower because everything is very well aligned. But when you're doing it past that is going against your subconscious mind, then there's gonna be a problem. And most probably, you're going to procrastinate. Another thing can be mental health. Um, depression, bad moods, bipolar disorder, mood swings. If you feel like you have any kind of of these mental health issues, the first thing to do is to see someone and try to solve these problems. When you're in a bad mood, you just don't want to work. When you're depressed, you just I don't want to work. When you have mood swings of bipolar disorder, sometimes you feel like you wanna work a lot, But other times, if you liquored that breath and you just don't want to do anything, this can also cause a lot of procrastination. But solving these problems, taking depression out of your life, kicking the bad moods out. And of course, you can't always control it, but you can make it better. Another thing is self regulation issues. And this is one of the most common problems with millennials getting used to a world where you can get anything instantly. You want something? As Simon Sinek once said, you can go on Amazon and order it. You will get it the next. Say you want to talk to someone you're feeling. You're feeling low. You're feeling sad. You go on your phone and you send and next to every single person Hi. Hi. Hi. Hi. And once you get a response, what it does it it gives you this dopamine rush. So at the end of the day, you start developing this as a habit, and your ability to control impulses and temporary desires is so low. And then you are very likely to procrastinate because this will affect your willpower and last thing we thought before about your subconscious mind that you need to have a reason behind what you're doing and and nothing that it's actually useless. Now. Another thing as well is one of the reasons is that you don't like what you do. And if you don't like what you do, you're more likely to procrastinate when you want to do something you like. You will never procrastinate because you're excited to do it. But once when you want to do something you hate, you will not be excited. And most probably you'll procrastinate. And the first step to overcome procrastination is to go through this list and see if you have any of these problems, because these are the most common issues and reasons why we procrastinate. So you need to ask yourself when you're doing it, ask and you're procrastinating. Is it a fear of failure? Is it stress accumulating? Is it your subconscious mind that's sending a subliminal message because you don't have a strong enough Why is it mental health issues, depression and bad moods and mood swings? Is it self regulation issues, or is it that you just don't like what you're doing? And once you figure out what's really going on, and of course, we can move to the next step, which is trying to beat procrastination bit by bit, to get to a point where you you're limiting procrastination. You can never eliminate procrastination. At 100% there are gonna be times where you are going to progress me, but you can limit it and control it in a really smart way. Eventually, you want to get to a point where procrastination is not affecting you on a daily basis is not affecting your tasks or your studies or whatever you're trying to do. But if every now and then you procrastinate and without without this standing in your way in the way of your success in the way of your dreams, then of course it's OK. Willpower is a limited resource. Motivation fluctuates. Sometimes you have a lot of it. Sometimes you don't have as much so so you need to understand that every now and then it's OK to procrastinate. Don't beat yourself stew hard because you procrastinated one time a week. You need to take it easy on yourself, especially at first, because at first it's hard to beat it. It's hard to control it, but bit by bit, by building up this consistency, you will get to a point where you have a lot of control over it. But if you ever fall into it again, make sure that it doesn't become a recurrent thing. Otherwise, you will fall into the habit again. But every now and then, it's OK to procrastinate. Having a perfectionist mindset. Eventually, what we're aiming for is perfection. But when you have when you start with this perfectionist mindset, you will set the bar so high you will have very high expectations and you'll find yourself after two weeks not meeting these expectations, you'll feel low. You will think that well, this is just a problem that I just can't solve when in fact what it needs is patients and consistency and understanding and knowing and accepting every now and then that you might fall into procrastination again. And it's OK as long as it's not recurrent Now, procrastination is not entirely due to lack of motivation, self motivation, laziness or incompetence. Scientifically speaking, procrastination can cause actual physical problems when we procrastinate over and over again, and it's an actual problem in our lives. What would happen is we will have a lot of anxiety, a lot of worry, a lot of overwhelming sensations, sometimes insomnia, because you keep thinking about what you're procrastinating and you're stressed out about actually doing these tests. But you never actually do them and you feel stuck. And what that does is it creates a baggage of bad emotions inside of you, and we are all familiar with this following scenario. There are a lot about things that happen over and over again, and your calm you're keeping it inside of you, but eventually you will blow. Now all of these things that you go through from an anxiety to stress all the things we talked about all the way to these emotions that are accumulating would cause physical pain . All of the things that I previously mentioned will eventually result in you thinking a lot overthinking, and that would make you tired. It might give you headaches. It might upset your stomach, so procrastination doesn't just stand in the way of your success and you finishing your tasks or your daily plan. But it's also it has a very big effect on your mental health in your mental situation, and adding to that the physical pain, you will realize that procrastination is not just bad. It's terrible, and that's exactly why you need to overcome it. And scientifically speaking, when you procrastinate, the pain centers of your brain light up the pain centers, the brain lights up when a procrastinator is on a dreadful ask. Of course, it's not always just a dreadful ask all the things all the reasons we talked about before, from fear of failure all the way down to not being patient enough, not keeping the consistency. These are all reasons that can make a task look dreadful. And when someone is confronted with pain, they don't voluntarily approach. But they try to avoid it altogether because, as we said before our mind, our instincts is always trying to avoid what's bad and trying to seek what's good. And this is not something that you can control is just our human nature. Our human nature tends towards avoiding whatever hurts whatever is bad and going towards everything that's good and everything that would make us feel good. Now on top of that, to top it up when somebody is facing pain or bad emotions caused by procrastination, and they avoid to do the task altogether because they don't want to feel this pain anymore . What they usually do is that they turn up to towards something that can make them feel pressure. Unfortunately, millennials would usually turn to their cellphones. People might turn towards alcohol, drugs and whatever you're turning towards every single time. You have something and you procrastinate because you're having bad feelings and you turn toe words these different things that can eventually cause an addiction and and obsession. You'll realize that procrastination can also get to a point where it's causing actual obsession and addiction towards a specific things and specific tasks, because it's bringing you so much joy or get feelings, and it's moving away the pain and it will become something It would become the habit because, as we said, it's our human nature to avoid the bad and go towards what's good and finally, to understand what's going on in your mind and really clear way. Procrastination is a battle between your limbic system and the pre frontal cortex. The limbic system supports a lot of different functions, including emotions, motivation, long term memory, and behavior. And on the other hand, the pre frontal cortex is usually related and it deals with decision making. And a big part of it is, well, power. And the thing is about willpower that it is a limited resource. You get to a point where you run out of willpower and you just can't do anything about it anymore. And that's exactly why people usually bad habits would happen at night. When you have a diet, you're more likely to eat a lot of food that are not related to your diet. And you would mess up your diet at night because you used your willpower throughout the day . And then you got to point your where your willpower is so drained that you just can't say no to this slice of pizza or this ice cream. And, of course, the limbic system, which contains the pleasure centers, is more likely toe win over the prefrontal cortex because it's our human nature to go towards pleasure. Limbic system usually wins due to lack of development and the prefrontal cortex. This leading to procrastination and what we mean by lack of development, is the following because of our human nature. We tend to listen to our limbic system and go towards whatever the limbic system is saying in terms of moods and emotions more than we go towards what our prefrontal cortex is trying to do or make us do so eventually. This will result in a lack of development in the prefrontal cortex when you compare it to the development of the limbic system because you're using your limbic system way more than you're using your prefrontal cortex. And of course, eventually it becomes a cycle. And that's where procrastination becomes very dreadful and effects effects every single person who procrastinates on a daily basis. Whenever you have a task that you want to do, and you have one of the reasons we talked about my caused you to procrastinate and you have the limbic system that is more developed in the prefrontal cortex, you will fall into the cycle of procrastinating over and over and over again. 3. The Different Types Of Procrastinators : now it's one thing to understand what procrastination is, what cycle is the effects of procrastination and how it actually works. When we talk about, of course, psychology wise. How is that working in your brain and what's really going on? But it's another thing to understand the different types of procrastination. And that's exactly why we're gonna talk about the different types of Perec procrastination this lecture, including, of course, the perfectionist. And we already talked about it a little bit. The impostor, the dread filled, the overwhelmed and the lucky. And the reason why we want to talk about the different types of procrastination. Because, as we said in the first lecture, one of the first steps to overcome anything is to understand it. So as we said, it's one thing to understand what procrastination is. But then it's another thing to understand the types of procrastination that you're falling into. Once you understand them better, it will be easier for you to overcome them because you are aware about what's going on exactly. Now the first type is the perfectionist. This is the most common type of procrastinators. We all have tasks that we like and dislike we dislike the tasks that were not good at. And that's why the perfectionists usually procrastinate. They spend too much time on task they're good at and wait for the last minute to finish the unpleasant tasks because they're not that good at them. And, of course, perfectionists always one things to be perfect. And that's why they try to avoid these unpleasant tasks that they're not good at and stick with what they're good out to ensure perfection. Now, according to researchers and psychology analysis, it was found that perfectionists secretly feel bad about themselves, and that's exactly why they are seeking perfection. They are trying to erase these imperfections by doing things perfectly. And since they feel bad about themselves, there's nothing in this world that will actually be good enough for them. Studies showed that perfectionists, even when they achieve what they believe to be the perfect result that they're aiming for, which is rare, of course, But it can happen. These positive feelings that comes out of these. This achievement will only last for a short period of time before going back into the psychological state of not being good enough and then again aiming towards a bigger perfection goal, and perfectionists are under constant pressure because of their situation in there mentality. And lastly, perfectionists are really hard on themselves. They have this self critical attitude that eventually leaves them towards depression and anxiety and putting expectations so high. And they don't meet these expectations and they end up being disappointed. Now we're going to move into the next type, which is the impostor. An impulse, er, procrastinator is one who is afraid of being judged on his work. As a result, he tries to avoid revealing his work and thus procrastinating and this imposter procrastinator. It got to a point where the impostor turned into an actual syndrome known as the Imposter syndrome, and not just a type of procrastination anymore. Now, usually the imposter syndrome comes from comparison. You decide that you want to work out, for example, and you look at your friend who's been working out consistently for six months and you see the progress he made. And then you look at yourself that you're starting at 60.0. You're starting from the beginning, and then this comparison will discourage you and you will end up procrastinating. You see, your colleague work who did a really good job and got a promotion. And you got a project that you need to submit. But you're not sure if it's gonna be good enough because you think that this guy did a better job and then you might procrastinate. Why? Because you're comparing yourself to others, which will eventually hit your self esteem for a lot of pressure on you. And as you said, we don't like these feelings, and we will try to avoid them at any cost. Now we move to the next type, which is the dread filled. Usually these are people who try to avoid boring and unpleasant tasks. They find it really hard to gather the motivation they need to do with these boring and unpleasant tasks went doing other tasks that are enjoyable in that they, like, are easier when it comes to gathering your motivation and finishing the job. So the dread filled is a type of procrastinators that won't work on anything that does not excite him and therefore will lose interest in motivation to finish the tasks required that don't really excite him. Now we move to the next type, the over whelmed usually when someone gets overwhelmed with tasks and responsibility, especially under deadline, and it can of course be caused by procrastination. They would start with the most important task and finish the work step by step, however, and over one procrastinator wouldn't start with anything, and therefore he won't finish the work that is required because there's so much to do and it's hard to figure out where to start. So he ends up not doing anything because he doesn't know where to start. If you don't know where to start. If you can't take the first step in start, you can't. No, you can't finish the task because you didn't even start and you don't even know where to start. They don't look at tasks as one task at a time. They look at tasks as the entire group of tasks that would take a lot of work and a lot of time to finish all of these things. And I was reading a very interesting article on Look Bossio about it, and they said that this thought of tackling even one task for the overwhelmed procrastinator is like pulling a piece out of the Jenga tower that is your life. So having a lot of stuff that you need to do and adding the pressure of time because you need to submit these projects or essays or you need to finish the work at a certain time without a certain date. This adds a lot of pressure on you and not knowing where to start. If you choose a task, you might start thinking that if choosing this task is the right thing or not, because you have other things that you need to do. So what if starting with this task and affect the results for other tasks? And you get to a point where all of this frustration would make you overwhelmed and therefore you wouldn't do anything and finally the last type of procrastinators, And I'm pretty sure that most of you are familiar with this type. There is a group of procrastinators that have actually made peace with procrastination. They accepted it and they know how to tackle their tasks and get the work done on the last minute. We all have friends who would study two days before an exam. We all know people who would submit right TSA and submitted in the exact same day as the deadline. And we all know people who would keep procrastinating on cleaning their room, for example, and it gets to a point where the room is a mess, which is the last minute, and then they decide to clean it up. These people usually work better under pressure. They don't crack under pressure, but they find it as a source of motivation that would first them to finish the tasks that they have, you know. But lucky procrastinators are not always lucky. At a lot of instances, we see these procrastinators succeeding, getting good grades. They're getting the job done, but might get to a point where they will run out of luck. And if that happens, they will perform really, really poorly because they don't even have a solid base. So now that you know all the different types of procrastinators out there, you need to review the presentation in the lecture and ask yourself questions. Do you think you're a perfectionist? Do you always aim towards perfection because you don't really feel good about yourself and you want to aim for perfection because you think that this will actually change your current situation and When you aim for perfection, you will feel better about yourself and everything will get better. Do you feel like you're an impostor? Who would you would compare yourself to other people who are succeeding. And then you would have this fear of doing the work because you think that it's not gonna be as good. Are you the dreadful type who would not work on anything unless it's enjoyable and it actually excites him? Are you the overwhelmed type who would procrastinate a lot and eventually you get a lot of tasks that you have, but you so don't work on them because you're overwhelmed and you have a lot to do that you don't even know where to start to do, to get actually, to finish everything. You don't even know where to start. Right. And lastly, the lucky do you think you're the kind of person who would procrastinate everything. But unlike the overwhelming, you would actually start and try to finish these tasks last minute. And of course, sometimes you can be lucky. Sometimes you're not as lucky, but it's just the mindset and the type of procrastinators. Now, the important thing. As I said in the beginning of the lecture is to understand what type of procrastinators you are, because once you understand the type, let's say you're the perfectionist kind of procrastinators when you're procrastinating and you're already aware that you have this type of procrastination, which is perfectionism every time you procrastinate. Because of this reason, because of this type of procrastination, you will be aware of it and you'll be able to control it more because you're aware that I am procrastinating because I'm aiming towards perfection and this is not good. I need to change that. I need to think towards other things. I need to start the work. So you need to figure out what type or types of procrastinators you were. You might have a different types inside of you, depending on the tasks and what you're working on. Figure them out so you can move to the next step 4. Eliminating Distractions : and this lecture. We're gonna be talking about the obstacles when it comes to procrastination. We are going to be basically talking about the pit stops when it comes to procrastination. In previous lectures, we explained a lot about procrastination itself, the science and psychology behind procrastination, the different types of procrastinators out there, as we said, because we need to understand all of these concepts and become aware of them to be able to overcome them and when it comes to the obstacles and the bit stops in order for you to be able to overcome them, you need to be aware of thumb because if you don't know what the obstacle is, how are you going to overcome it? You can never control something that you don't know if you don't understand the obstacles. It's exactly like saying to someone. Try to imagine a color that you've never seen before and you can try it boss for a second and tried to think about a color that you've never seen before. Oh, wait. Eventually, you're going to realize that you can't actually imagine color that you've never seen before . The only colors you can think of are the colors that you've seen, the colors that you are aware of. And now when you want to overcome obstacles you need to be aware of, um, you need to know what the obstacles and the pit stops are to be able to overcome them and eliminate them. Now, the best way to do so. The best way to identify and eliminate these obstacles is every single time you feel like you want to procrastinate, even if you don't really do it. If you just feel like you want to procrastinate, take a paper and a pen and write down what's going on. Try toe, identify what's what are the things that are gonna make you fall into the habit of procrastination again When you when you write them down and you write a list of pit stops and obstacles that you identify throughout the process, you will have way more control over them. You can identify ways to control and eliminate each and every one of these obstacles, or just at least limited and wait that when you are going to progress, any since you're aware of all these things whenever you want progress in it, you're gonna know exactly why you want to progress in it. What is the pit stop or what is the obstacle? And once you're more aware of it, you're gonna have more control over, and you can just push it away and keep focusing on whatever you want to do and not procrastinate. Now, another thing that we're gonna talk about as well is distractions. One of the main reasons why people procrastinate is because they get distracted. If people are focused on a task, they will not procrastinate. But when they get distracted and they lose, focus their arm or likely to procrastinate, how many times did this following scenario happened to you're working? You're doing something and then your phone rings. There's a notification you look at and somebody texted you. You text them back, they text you again, you text them back. Four hours later, you find yourself sitting on your bed watching Netflix or YouTube or scrolling through instagram, and you have lost four hours without even knowing what happened. And it all started because you got distracted. If you didn't get a notification on your phone, you didn't have your phone next to you. It's more likely that you would have stayed, and you would have worked on this task until it's done Berkeley's until you finish what you have to finish for the day, or for whatever you planned on to finish. Now, we're not going to get into the details of distractions and identifying them and eliminating them, because we're going to talk more about this and the section where we're talking about time and mine management. Because we're gonna talk about organizing, planning and, of course, eliminating distraction so you can focus more. But in a nutshell, just avoiding your phone can give you a huge advantage. One of the things that people get distracted with the most is cell phones, So turn off your cell phone and disable the automatic notification. Even if you put your cell phone in a drawer and you keep getting things and notifications, you are going to check your phone e mails, people. Usually they think about email every now and then you're working on your computer and then an email pops up and then you want to read the email and you want to respond, and then you find yourself that you got distracted from the task that you were working on, so all of these things disabled them and focus on the task that you have without any kind of distractions. As I said, you're going to learn more about this and further lectures. 5. The Breakdown And Countdown Method : and this lecture. We're gonna be talking about the breakdown and countdown when it comes to procrastination. Now, of course, when you read this titles, it's very similar to the lecture where we talked about introspection and inspection. When you read the titles, it's not going to really make sense. You're not gonna understand what's going on, but you're gonna understand in a minute, no matter what type of procrastinators you are, part of the reason why we procrastinate is because subconsciously we find the work too overwhelming for us Now. Overwhelmed procrastinators are going to find it even more overwhelming. But overall, each and every person that procrastinates usually would find the tasks as overwhelming. So what do we do? The first step is the breakdown. Break it down into little parts little pieces than focus on one part at a time. It's more likely that you're gonna procrastinate on a task that would take you three hours to finish it, but you're less likely to procrastinate on a task that would take you 25 minutes to finish it. So instead of thinking that I have to sit down for three hours to finish the task, you can think about it in a different way, saying I'm going to spend half a Knauer working on this task, that I'm gonna take a break, that I'm going to spend another half an hour working on the task that I'm going to take a break. And at the end of the day, half a Knauer after half a Nower, they're gonna tell you up to three hours and you're gonna finish the work with that procrastinating and at the same time you took breaks and you get to go. So, for example, if you have a 12 page essay that you need to submit and you think about it in a way that you need to sit down and write off pages, it is very overwhelming, and you're gonna most likely procrastinate. But if you say I'm going to write one page every 3 to 4 hours, then it's much, much easier. Having to write one page compared to having to write 12 pagers is very different. When you break it down, it becomes easier. You can't eat an entire burger with one bite. You need to take one bite after the other to finish it. No, of course you got a small burger and you have a big mouth. You can probably finish it with one bite. But generally speaking, you need to break it down into little parts so you can be able to digest it more easily. And, of course, when we talk about procrastination, you want to be able to go through the process more smoothly with the tasks to avoid procrastinating. And now we move to the countdown, break down your project, then creates an overall timeline with specific deadlines for each small task. This way, you know, you have to finish each task by certain that. So, as we said before, when you say I'm gonna write one page of the essay every 2 to 3 to four hours, you are setting a timeline, but it's not very specific. But when you say I'm going to write one page from 8 to 10 and then I'm going to write an other paid from 12 to 2, then I'm going to write 1/3 page from 4 to 6. Then you are putting a timeline. You know when you're going to start, you know by when you need to finish it, and you know when you're going to start the next task. And when you're gonna, when you're gonna finish the next desk, right. This is a detailed overall timeline with specific deadlines for each and every small task. And this way you're not only making it easier for you to avoid procrastination, but every single time you finish the task, you're gonna feel so good that is gonna inspire you to move into the next task to finish the entire big tasks that you broke down into different pieces. 6. Introspection And Inspection : and this lecture. We're gonna be talking about two concepts, introspection and inspection when it comes to procrastination. Now, when you first read these two terms, you might not understand them. But in short, in previous lectures, we explain what fascination is. We explain the different types of procrastinators for one reason and one reason on Lee. And as I said before, it's because you need to become aware of all these different concepts to be able to solve these problems. So when we talk about introspection and inspection, we are diving deep into the understanding of the concepts of procrastination, so you can be able to overcome it. And you're gonna understand mawr. Once we're going more through this lecture, you're gonna be able to understand and grasp the concepts that we're talking about. Now the first thing we're going to talk about is stop over complicating things. Are you waiting for a perfect time to do this? That maybe now is not the best time because of whatever ABC reasons that you have, it's all excuses. You need to bitch that thought because they're never There's never gonna be a perfect time . Tony Robbins stocks about this concept a lot of people. They say that it took them five or 10 years to make a decision or make a change when in fact, it took one second the second you decided that enough is enough and you're gonna change. This is where the change happened. The 10 years that were before that you were just pondering you were giving excuses. You weren't actually changing. It took you one second the change. So instead of waiting for the perfect time, you need to create the perfect time and to create the perfect time. It could be any second. You just need to take the decision. And here it gets really interesting we're talking about when you want to change something, you don't need to wait for the perfect time. You need to create it to be able to change. And most people, they're trying toe work on getting rid of procrastination, and they are procrastinating the process of eliminating or controlling procrastination in their life. So they're trying to get rid of procrastination and they are procrastinating. This process of getting rid of procrastination, so this will only make things worse. So if you decide that you're going to start working on on beating procrastination and then you procrastinate. You're not helping yourself. You're making things worse. Now, one thing that you need to also keep in mind when I said you're going to take a decision to change, that doesn't mean that you're not bound to make mistakes. Sometimes you're going to slip into old behaviors. Sometimes you're gonna procrastinate, and it's fine as long as you're working on the plant and on a process that is ongoing even if you slip even if you have setbacks, as long as you're working on the plan and not procrastinating get, you are good to go. So don't don't overcomplicate things find and create the perfect time. Take did the decision to start and accept that every now and then you might fail as long as you get back to it. You never really fail. You just learn and you get stronger and this will directly switch us to the next lecture. You need to start now. Stop waiting. If you keep waiting for one, you're never going to accomplish anything. I'm just not just procrastination. I'm gonna give you a more general advice if you don't start the journey of 1000 miles starts with one step. If you don't take this one step, you're not even gonna begin your journey. Um, Gary V says something really interesting in one of his speeches. He says people come to him and they are complaining about their situation. And then they go play Madden for four hours. And what's really frustrating is that people are complaining about their situation and they're not taking action. They're not doing anything to change the situation. And obviously, if you don't take action, you're going to stay where you are. You're not gonna progress. And when people around you are progressing, even if you're not progressing, you think that you're you're still where you are. But when people start to progress, you are being left behind and you're actually regressing or not. There's no progress. You're just going backwards because people are moving forward. So you need to get a grip and just do it. 90 is known for their slogan. Just do it, follow it and just do it. Begin right now. Take a decision. Create the perfect time. Start right now by taking action at the end. It boils down to taking action Once you start taking action over and over and over again, you are working towards a successful journey. You're working towards a successful outcome to get to where you want to get eventually. This is exactly why you need to start off, right. As we said before, procrastinating is not just a problem related to strategizing and planning your time. It's something way more complex than that. So planning and strategizing is not enough. You need that they action. So if I want to wrap up this lecture really quick first don't wait for the perfect time. Created second take action. Third, take action right now and forth. Just do it. 7. Leveraging External Resources: and this lecture. We're gonna be talking about different resources that can help you through your journey where you're trying to beat procrastination or learn how to control it. Mawr. And even if you think that you got it and you're going to go through it by yourself without using any of the resources and you're going to make the change and you're going to make it happen, you're gonna eliminate procrastination. You're going to control it. I'm telling you that you are 100% right. You can do it by yourself without using any of these resources. But if you do, you use these resources you're going to avoid a lot of pitfalls is gonna take you less time , and you're gonna be way more successful with it because you have all this support and it's gonna give you very strong base. And at the end of the day, if using resources would just cut half the time, it would take you to get to where you want to be. And, of course, using these resources would not take any personal effort from you than why not just use him and first things first hang out with people who inspire you to take action. So identify the people, friends or colleagues who trigger you most likely go getters and hard workers and hang out with them more often. Soon you will, in click, ate their drive and spirit as well. Leslie Brown, one of the best speakers on the world's Actually Once, said in a speech that his mother told him, If you hang out with losers, you are going to become a loser. And I'm pretty sure that most of you are familiar with this concept. If you hang around with people who are lazy, you're gonna end up being lazy. If you hang out with people who smoke a lot and you're gonna end up smoking, of course, this is not a general rule, but this is what most probably would happen. So if you're trying to be procrastination and you spend your time with friends who don't care about their goals, and they keep procrastinating on everything so they can play whatever call of duty, guess what? This is not going to help you. It's gonna make things worse. You're gonna be sitting with them and then you're going to remember that you have an essay that is due and weak. And of course, you have a plan that you want to be procrastination and you say, OK, boys or girls, I am going to go and start working on my essay and they're just going to say, What does it do? Its It's fine. You have more than enough time. Just chill with us or playing call of duty. It's fine. And of course, uh, peers can have this pressure on you because of the relationship. You hop between them, so avoiding these situations and spending time. And, of course, I said, Hang out with them more often. That doesn't mean you need to ditch your friends. People who say on have a have a small circle with only people who inspire This is wrong. You have a lot of people in your life that you you love and you like that don't have this mentality. They like to procrastinate, and you don't want to lose them. So, of course, you need to hang out with these people because enjoy hanging out with them in the same time , you need to hang out with people who would trigger this feeling inside of you to keep up the consistency and keep walking towards your goal. So the first resource is using the effective power of your friends, your colleagues, people, your family to get the job done and an easier and faster way to eliminate or control procrastination. Now, lastly, we're gonna talk about a concept. But you need to keep in mind that in further lectures we're gonna talk about a concept where, when somebody talks about their dreams and goals over and over and over again in front of their friends and family, they create a pressure that is not effective in that is detrimental. So the goal here is to tell your friends and your colleagues and your acquaintances and family about your projects. Tell others about your goals. Now, whenever you see them, they are bound to ask you about your status on those projects, not specifically the projects I'm talking about. And the goals I'm talking about are more related to self development. So of course, beating procrastination, changing the hobbit when we're gonna talk about it, further lectures were market. When we're going to talk about habits, you're going to see that we also implicate that it is very effective to use support from friends and family on colleagues. When you're trying to change a habit, this is one of the resources that you can use as well. And what's different between this resource and the one before it is that in the previous slide we were just talking about you hanging out with people who would inspire you. But now we're talking about an effective, self pressuring method. And obviously we're going to share these things with people who care about you with family members who care about you with friends and colleagues who care about you. And you're gonna know that when they give you an advice, they want what's best for you, and this will create a lot of good and effective pressure that would make your life way, way easier. And finally, we're gonna talk about when the most important resources, which is knowledge, understand the bigger picture because it's not procrastination is not your only problem. Procrastination is what you're seeing. But behind procrastination, there's a lot of other things and the only way to know these things and understand them for you to have more successful and effective a journey. Trying to beat and control procrastination. You need knowledge, and one of the things, for example, that can be hiding behind procrastination is habits, time management and mine management. And that's exactly why we decided to include all of these concepts in this course because, as we said, one of the biggest resources that you can use his knowledge and, of course with scores were going to provide you with all the knowledge you need to use them as resources and get to where you want to get fast and in an effective and efficient way. 8. Hacking The Procrastination System : So in this lecture we're gonna be talking about some hacks and methods that can make the beating procrastination journey way easier. We want to look into hacking the procrastination system. It's like playing GT five. When you have cheat codes, it becomes way, way easier. So take this lecture as some of all the cheat goes that you can use when you are playing the procrastination game and the first method or the first cheat is the 123 method. Every time you want to procrastinate, just close your eyes and count to three. Once you count to three, you go. You finish the task. You don't listen to the procrastinating, procrastinating thoughts in your mind. You just count to three and you go and finish the task. Now the goal is to make a habit out of it. So when every single time you want to procrastinate, you would close your eyes, count to three and then go finish the task. It will become a habit. Eventually it will become automatic. Imagine getting to a point where every single time you want to procrastinate, you would count to three and then you'd be able to finished the task without procrastinating at all. You can make a habit out of this method, and the goal is to actually make a habit out of it for it to become automatic, and you'll get to a point where you will be effortlessly beating procrastination without even having to think about it or putting any mental energy towards it. And, of course, this method is not at all complicated. It just needs a bit of willpower, consistency and persistence every single time you want to procrastinate. 123 and go to it 123 and go do it until it becomes a lifestyle. Now the second method is the bracelet method. Get an elastic bracelet and keep it on your wrist. Let's call this race lit the procrastination bracelet every time you want to procrastinate . What you would do is you would snap the bracelet on your wrist and then go to the task. You'll be creating content of connections, how we thought before about how the human brain in the human nature tends to avoid pain. If every single time you have the thoughts of procrastinating and you snap the bracelet on your wrist, you will feel pain and eventually, if you keep doing that, your mind will link procrastination to pain. Because every single time you want to procrastinate you half thoughts of procrastination, you feel pain, and your mind wants to get rid of the pain. So in order for your mind to get rid of the pain, they need to get rid of procrastination because for the mind, this is what's causing the pain. And then you will get to a point where your mind would automatically avoid procrastination just because your mind wants to avoid feeling the pain. But keep in mind something really important that it's not enough to snap the bracelet on your wrist every single time. You feel like you want to procrastinate, but it's important to go and do work on the task or even finished the task as soon as you stop the bracelet and it hurts. Then you go and you finish the dusk because after you finish the dusk, you're gonna feel a sense of accomplishment. So you're not just linking procrastination to pain. You are linking, avoiding procrastination to a sense of accomplishment, happiness and joy of success. Now we're gonna talk about the third method which is the A B C method in time management. We are going to talk about the concept of prioritizing and finishing the big tasks first so you don't drain your willpower. But when your risk that you might fall into procrastination, using this method is always a better solution than procrastinating. So what is this? A beefy message? Let's say a is number one B is number two and C is number three, and the reason why I didn't call it the 123 method is because we already talked about a method that is called the 123 method method and you know it might cost and confusion. But let's consider ABC as 123 What this method is all about is to explain. You cannot start with number three or see because it's usually bigger than be and bigger than a three is bigger than two and bigger than one. Therefore, when the task is bigger, of course it needs a lot more work, and you're more likely to procrastinate. But when you start with a, which is number one, which is an easier, which is the easiest task, in fact, it will be easier for you to avoid procrastination. Because the task is smaller. It demands less mental energy and less will power consumption and motivation overall. So if you ever get a feeling that you want to procrastinate, one of the methods that you might want to use is the A B C method. When you have when you have a lot of different things that you need to do, start with the smallest task to make sure that you just start. Now we're gonna talk about the next hock, which is called the 10 Minute Rule. When you feel like you wanna procrastinate, it is fine. You can progress in it, but first you are going toe work for 10 minutes on the task you're trying to avoid. And, of course, the goal is to turn this 10 minute rule into habit as well. When you want to procrastinate on something, don't try to resist. Just say, OK, it's fine. I'm going to what? I'm going to procrastinate. But first I'm just going toe work on this task for 10 minutes because usually most of the times, most of the times what you need is just to start, and once you start your good to go. You're not gonna procrastinate anymore because you just want to get it over with. So the goal is to just get you started, and then you're good to go. Researchers found that most people who procrastinate on a daily basis once they start with a task there are less likely to procrastinate and more likely to follow through and actually finish the task. So now we're gonna talk about a method that is not as easy as the methods we talked about before. But it is extremely effective and beneficial. The root method. What is the real reason behind procrastination? Are you stressed because you had a fight with your wife? Aren't you worried where your kids are? Are you expecting grades or a promotion? And you're stressed about the outcome because you're not sure what's gonna happen? Good. You found the roots, and now what you need to do. I am asking you to procrastinate. Leave everything you have and focus on whatever is causing the stress or causing this distraction away from the tax that you're trying to pass that you're tryingto work on. If it's a problem with your wife, stop everything and go sold the problem. If you're worried about grades or you're worried about a job promotion, try to know more about it to feel less stress or just accept the fact that you have to wait in order for you to know the great or if you got the promotions or not, you're worried where your kids are. You stop everything you call them and make sure that you know where they are. Whatever is causing this procrastination. Whatever the reason is, you need to stop everything and try to Seoul this problem. Otherwise it will keep going back to you and you will keep procrastinating over and over again. And you'll have very poor performance because of the routes that are causing these problems . And finally, the last method we're going to talk about is the last resource, and it is not highly recommended. I would not recommend it to anybody unless they get to a point where they are in a really low place and they just need something to get out of this Ah, hole that there and the method is called the last minute pressure method and the way it works is when you have a task that you keep on procrastinating. Sit down and try to figure out how long with this task take you to get it over with. You might think that it would take you 10 hours, my thing, that it would take you 25 hours, whatever the number is. Whatever you think, that's task needs in terms of hours, double it and then procrastinate. Leave the task until you're 20 hours before the deadline. Guess what? At this point, the pressure of the deadline will push you to avoid procrastination because the pain that you would get from not finishing the task on time and submitting whatever you have to submit on the debt line, this pain is much bigger than the joy you will get out of procrastinating and doing something that would bring you a little bit of happiness and this small dopamine rush. But again, there's a lot of risk to this method. I wouldn't recommend it. I didn't use it sometimes when things were really bad, but I wouldn't recommend it. There are a lot of other methods that are more helpful, but if you get to a point where you have a lot and you're crammed up with that lines. Try using this method, but try it on small tasks first, Don't try it on immediately on your final exam that's worth 80% of your final grade. You need to test it out and make sure that you know the steps that you need to take, and you need to make sure that you know exactly what you're doing. 9. A Closer Look At Habits: So in this lecture, we're going to be going more in depth. And the five different concepts that we talked about in the previous lecture. Reason, the queue, the routine, the reward and the craving. And as we said, the reason is usually something that caused this behavior to begin. Whether it's your friend given you a cigarette and inviting you for a smoke. Whether it's you imitating your peers or your siblings and go into the gym. This is the reason why this behavior started. And then afterwards comes the habit loop, which made out of this behavior and automatic behavior. So you need to know what is the real reason why this habit started and the reason why has nothing to do with you changing the actual habit, but it's just you becoming aware of reasons that might generate a future habits. Next time. There's a certain reason that is generating a behavior that might transform into a habit. The fact that you know, that there is a reason behind each and every behavior that I would eventually become a habit. This will make you aware. You will become mentally aware of the reason and you will most probably be able to detect the certain behavior before it being transformed into an actual automatic and unconscious behavior. Now, after the reason comes, the queue, as soon as the habit loop is established, we are right now talking about the first step of it, which is the Q. The queue starts as soon as you feel the urge to start your habit, this is exactly where the queue is. It might be at a certain time. At a certain place. You might be with somebody else, you might be doing a certain thing or you might be feeling something. These can all be linked to different cues that can be part of the routine or the habit that you have of the habit loop in general. And of course, the queue is repetitive. So every single time this Q happens, there is the behavior or the habit that unfolds afterwards, but the Q is fixed and it's repetitive every single time the habit has a single or several cues that are repeating every single time for the mind to be able to process this as a queue when it's forming the habit loop inside your brain. So in short, the queue is the one thing that is starting the urge or starting the habit. It's the thin line that separates the inaction from the action. And as we said, it's not always just one Q, sometimes there are several queues in the game that are building this urge or starting this habit. You might be aware of some of them, and there might be a lot of other cues that you're not aware of. And eventually in further lectures and the analysis that you're gonna do to eliminate all their bad habits or new habits. You're going to understand how to identify cues, what kind of questions you need to ask yourself to figure out exactly what the Q is or what the cues are. And it's very important to realize what your Q is and to analyze your Q properly, because this is where the habit is starting. And if you know how the habit is starting, you will have much, much more control on it further, when you want to talk about the routine, when you talk about the reward, when he went to work on them. Once you have a solid foundation and analysis of the queue, it'll be easier for you. To juggle up with a routine and with the reward and eventually of course, with the craving itself. Now, the routine is the habit itself. What does the queue lead to? So as soon as the cues there, the first action that unfolds after the queue is usually that the action that starts to routine. And it might be different. You need to see how it builds up, how this routine is building up. You might have a saint, the same habit that kind of unfolds differently and don'ts up differently depending on the queue that is present. So if you had this habit of smoking a lot whenever you're bored, let's say this is 1 q getting bored. The routine that unfolds afterwards is you smoking, let's say a cigarette. However, when you're bored and you're with friends, there are two cues here, but then you smoke even more. So you are doing the routine which is use smoking, but you're smoking even more. So it's building up more because there are two queues linked to the same routine and not just one. And afterwards, you need to know the different steps in the routine. Some people built the routines based on different steps that they follow each and every time. Becoming aware of each and every step would be even better. Because when you're trying to change the routine, you'll have more flexibility. You'll be able to change a steps separately without having to change the entire routine as a whole. Because sometimes the habit or routine is just too big or too complex for it to be, to be changed automatically and all by itself. So cutting it down into steps would make it much, much easier to change this routine eventually. And of course, when we say routine, we're saying habit. So the Q and the reward, or the two extremes of it. But what's in the middle, which is the routine, is the habit itself. And eventually, that's what you want to change. Now, rewards and cravings can be the same sometimes, and sometimes they can be really different. It can happen that you have reward that is not actually craving. When we talk about a craving, we're talking about physical and psychological dependency, which means that when you're craving something and you try to avoid it, your mind will release stress hormone and felt and make you feel discomfort until you satisfy the craving. And once you do, your reward system will be boosted. However, when we're talking about a reward that is not a craving, your stress system and your reward system are not involved. And therefore, it is of course, easier to deal with a reward that is not an actual craving, that a reward that is itself a craving. Drugs, alcohol, and cigarettes usually create a craving and therefore a physical or psychological dependency inside the brain. These cravings tend to usually be physical cravings. But in other instances we have a lot of also psychological cravings. Somebody wants to eat a pizza and they feel like they're craving pizza in a way that eating this pizza with give them relief. And then after they finish it, they feel so form, they don't feel relief at all, but the craving is gone of course. And the reason why is because of the stress hormones that we're making you feel discomfort. And they make you feel as if the craving is the only way to beat or overcome this discomfort. And once you do succumb to your cravings, then you will boost your reward system and eventually you'll be getting into the cycle of building the habit. Now, when the reward is itself a craving, there needs to be a bit of a different approach when you're trying to find a solution for this habit, whether you're trying to change it or eliminate it, because it's harder when it's a craving. Because then it's something that you need, not just something that you want. Rewards usually is something that you want. Do you want to get this reward out of the habit? But a craving is something that you need and it's much more difficult to overcome something that you need, then overcoming something that you just one. And of course also knowing the difference between the reason in the queue is essential because at, at a lot of instances, people mix up between the reason and the q. And at 1, when they're trying to work on their habit, they start working on the reason when in fact the queue is different and they find themselves helpless and not being able to actually change the habit or eliminated. And of course, eventually, our end goal is to change the routine itself. Once you're aware of the queue and the reason, and once you're aware of the reward and the craving and you know how to work on them, then it can be as easy as just changing the routine, taking this routine that you have out and putting another routine, establishing a new routine in your daily life. 10. Creating New Habits Effectively : In this lecture, we're going to be talking about creating new habits. One aspect of this course is of course, eliminating and replacing old habits mine newer, better habits. However, sometimes we want to create a new habit without having to eliminate or replace anything. And of course, you don't just want to create the habit, but you wanna make the habit. Stick in your daily life, your daily routine, and turn this what we call as behavior to an actual automatic habit. So we're going to talk about several techniques that you can use and that you have to use in order for you to create a new habit and make it a part of your daily routine or just make it automatic. First off, we're going to talk about a concept called elimination, where you find yourself saying, Screw this, it's not worth the effort. You need to eliminate this phrase from your dictionary. New habits are often fragile and it is for this reason that we must eliminate the source of friction that might lead us to abandon the habit and just say screw it. And that's exactly why people who have a lot of these screw it and moments are more likely to abandon the habit way before other people. They won't have enough patients and they won't keep going back at it. And of course, the solution to that is to examine your habits and find exactly where things are starting to break down, where you're saying, Screw it. Once you start to know where things are starting to break down and you become aware of it. As we talked before, Mindfulness is a big part of creating a new habit. When you find where things are starting to break down, you'll be aware of it and then you'll have more control over it. When you're aware of it, you'll be able to see it as you abandoning the habit and letting it go and slipping into the older bad habit and you won't see it as just asked crew it. I don't feel like doing anymore. There will be background to it and this will help you move forward. And just trying to overcome this phrase or this idea that you have in mind to keep up the consistency with the new habit. Now, one effective technique when it comes to these moments and these thoughts is to use the if then strategy. So we can always avoid having these feelings. But once you become aware of it and you know, when you have these feelings and what triggers them, you're going to follow the if then roll. So if you feel these feelings, you put it, then you put a condition, then you will maybe do something that you enjoy so you can motivate yourself a bit and then you're going to do whatever you had to do. The original habit, the new habit that you're trying to establish. Now. Second, and I think most importantly, is applying the habit loop. As we said before, this habit loop is a psychological phenomenon that would turn the behavior through repetition to an actual habit. Now, when people want to establish a new habit, they focus on the routine. If they want to go to the gym, that's the routine. They want to smoke. That's through team. They want to plan properly. That's to routine. But there's the Q and the reward, which are basically the biggest parts when it comes to habits that people usually don't give a lot of attention to. So if you want to build a new habit, take this routine and implement a queue and a reward to it. Whenever the cue occurs, you will engage in the habit and automatically, it'll be calculated that after the Q and the routine are done, you will get the reward, whatever it is, whether it's self-satisfaction or whatever it is, you will be getting the reward. Now once you create a system and you keep repeating it, and then you are creating a habit out of this behavior, you are creating your habit loop yourself and you're aware of it. And eventually it becomes automatic and it becomes a lifestyle, of course, through consistency and repetition. Third, we're going to talk about a visualization. You have the power to control your mind. At a lot of different instances, your mind cannot tell between imagination and reality. So if you pause for a second, you start imagining stuff, then your mind will not correlated as if it's imagination and fiction. When you use your visualization to imagine yourself doing the habits successfully and getting it over with successfully, your mind will be able to adopt this mentality that this behavior is already becoming a habit and it's something automatic is something that's working well. This will automatically increase your psychological backup when it comes to you actually transforming this behavior and turning it into an automatic habit. Because imagine this scenario. If you're a repeating the same habit once a day, it might take you, let's say 25 days to make a habit out of fear doing the behavior for 25 days, of course. Now, if you're repeating the behavior then times a day, then it won't take you more than five to ten days to actually establish a habit out of it. Of course, depending on what the new habit is and how much mental energy it consumes. And 3, or imagination and visualization, you will be able to repeat the habit several times every day. And therefore, psychologically speaking, you will be hacking your brain into thinking that this behavior is becoming a habit even faster, and therefore you'll get there, of course, faster forth. You need to eliminate excessive options. Turn options into regular routines. When you have a lot of different options, this creates uncertainty. And when there's uncertainty, there's not a lot of stability. And when there's not a lot of stability, it's really hard to establish a new habit because you will not have the levels of motivation or the levels of willpower that you need because of this uncertainty. So a good example would be, instead of saying you want to work out and not put a gym schedule, saying that you will do this on Monday and this on Tuesday. And you just say, I'm going to go to the gym and do whatever I want. This is you're creating uncertainty and unstability around your fitness journey. And eventually this will influence your habit in a bad way and you will not be able to create out of the behavior and actual habit or lifestyle. But dividing the day is according to what you want to do. Dividing what you wanna do on Monday, on Tuesday, Wednesday, Thursday, every single day in details, then you're more likely to be able to transform this behavior into an automatic habit. Now fifth, we're going to talk about a technique that if you use it, it can be really helpful, but it can be, it can have a lot of negative impacts, in fact, on the habits themselves as individuals. Right now we're going to talk about and habits changed their habits. Chain system to be specific, which talks about a few habits that are interrelated. Now we're not talking about a keystone habit. We're talking about a habits chain because you are aware of each and every habit and they're all connected. So creating a habits chains is much more effective for fixing these habits. When you want to create a habit, you want to establish it and you want to make it a part of your daily life, it's better to have a habits chain. So for instance, if you want to drink a cup of green tea in the morning and the same time you want to meditate, a good habits chain would be to meditate and then drink green tea right afterwards. Doing this, you will kinda link the two habits together. So you will do a habit chain between these two habits. But at a lot of instances, what would happen is that the first or the second habit, whatever you choose, which whichever is first, becomes a cue for the other habit. So in case you miss one, you're more likely going to skip the other one. However, this only works perfectly when one of the habits is already very well established. When the first habit is very well established. Meaning if every single morning you're already a drink green tea, then he can just add the habit chain right there through a habit that is already a transformed into a behavior or behavior that are transformed into an actual habit or an actual lifestyle. And you're linking the new habit to it through the habit chain, making it way more consistent because of the consistency of the first habit that you are already established and your lifestyle. And finally, we want to talk about making micro coders and macro goals. When we talk about these two concepts, we want to imply too, is that your goals should be the big picture items that you wish to someday accomplish or succeeded or have. But your quotas constitute the minimum amount of work that you must get done every single day to make the bigger goal a reality. So if your goal is to establish a habit of going to the gym every day because you're eventually, your big goal is to have a good physique than the minimum, minimum amount of work that you need to do is to stick to the routine that you have or at least go to the gym for you not to break the habit. So in case you get to a point where you can, you can give it a 120% that day. You're just tired and make sure to at least get by with the minimum amount of work that needs to get done for that day. And of course, we talked about situations where even this is not enough and you split and you slip into the old habit or you just miss the new habit, then it's okay. And there is a system that you can work with that we talked about to get back to it, took it to be consistent and keep going back at it. Because the only way to make out of a behavior, a habit, is to consistency and repetition, of course. 11. The Keystone Habits: So in this lecture, we're gonna be talking about keystone habits. Now, keystone habits are those habits that act as pillars. And of course, good habit development. And this keystone habit is a good habit that acts to enter locked other good habits around it, but requires no extra work to form. In short, you can consider the keystone habit as a habit that's acting in terms of a soil for which other good habits can go from and the best part about it, that these habits also work on eliminating bad habits from our lives. So they ensure a huge amount of benefits while taking absolutely no extra time and extra effort. And if you can focus on just one type of habit development, focus on creating a set of good keystone habits and watch as your life is transformed bit by bit before your very eyes. Now, there are of course, a few examples that we're going to mention real quick before getting deeply into a few other examples that I think. And of course, all the research thinks that these are one of the main and most used keystone habits. First is active goal setting. As opposed to passive goal setting where you just set goals in your mind. Active goal-setting involves writing out not only your long-term goals, but also creating monthly, weekly and daily milestones and tracking. Of course eventually your progress. The 80, 20 rule in there's going to be a lecture about it and discourse. The 80, 20 rule or the Pareto principle is we're going to talk about as states that 80% of the results come from 20 percent of the efforts. So by identifying the 20 percent of the efforts and targeting those, recreate a huge progress. And because of it, we feel better, end up happier and employ other good habits while eliminating the bad ones. And of course, something strictly correlated with this is time management and essential skill for any success minded person that keystone habit of time management involves effectively managing your time to ensure you make the most out of it. This reduces the amount of stress and anxiety. It improves your mood and your emotions and allows for the greatest amount of progress in your daily life. Expense tracking, my tracking, of course, shower daily expenses, where the spreadsheet or if you just have a, a system that you're using, we can no longer hide from the financial truth. We can see all the money going out at the door. And because of it, we're more conscious on what we spent. We end up saving more money and looking for ways to improve our financial health and financial situation. And finally, exercising whether it's for five minutes, 10 minutes, 20 minutes, it doesn't matter how long it is. And we're going to talk about it more in detail as this is one of the most important keystone habits that you can establish. And the reason why these keystone habits are so important, as we said before, because these keystone habits, they lead to the development of multiple good habits, they start a chain effect in your life that produces a number. Positive outcomes. So in short, these would influence the creation and formation of other habits. For example, identifying as the type of person according to Wikipedia, whose takes care of their body and isn't the habit of exercising on a regular basis can also influence eating better and using credit cards less in business, safety can be a keystone habit that influences other habits that results in greater productivity are the three main keystone habits that we want to talk about in this course are exercising, making your bed, and planning. We will talk in details about the benefits of exercise as a keystone habit. And same thing goes for making your bed. But for planning, we're not just going to talk about the details, but we're also going to include lectures because planning is easier said than done. And I think it's essential for you to learn planning in order for it to become a keystone habit, you need to know how to plan. And that's exactly why we included lectures about it. But starting with exercising, exercise triggers people to start eating better. Be Association for Applied Sport Psychology wrote an article by psychological benefits of exercise. And in fact, they added all of these psychological benefits in the article as part of people who have exercising as a habit, a daily habit or a keystone habit. Improving your mood, reduce stress, as well as an improved ability to cope with stress. Improved self-esteem, pride, and physical accomplishments. Increased satisfaction with oneself, improve body image, increased feelings of energy, improved in confidence in your physical abilities, and decreased symptoms associated with depression. We're not talking about an hour and a half or two hours of high-intensity workout. We're talking about even a brief walk at low-intensity can improve mood and increase energy. As little as 10 minutes of aerobic exercises can have a positive effect. For long-term benefits, you should exercise anywhere between three times a week for 30 minutes per session at a moderate intensity programs longer than 10 weeks work best for reducing symptoms of depression. And this is all, of course, according to the Association for Applied Sport Psychology and their psychological benefits of exercises article. So with all of these different areas in your life that are going to be improved through regular exercise. You're going to notice that you'll be avoiding a lot of habits because of these benefits and you'll be establishing new beneficial habits also because of these benefits that come along with daily exercising. Now, another keystone habit that is also really important is making your bed every morning. A lot of people, sometimes they wake up and they don't feel like they want to make their bed. They feel that it's useless or pointless, and they usually end up just skipping it and leaving the bit in a mess. However, researchers found that making your bed every morning can actually increase your productivity. And not just that, it can create greater sense of well-being for each and every person. So looking at the big image when you're starting your day and you start with fixing your bed, this is you finishing the first task that you had that day. You will get a good boost to start your day. You're going to be starting your day with success because you already finished one task and you Good, just woke up and you already finished one task. This sense of accomplishment will give you a really good boost to start your day off, right? And moreover, it will encourage you to keep your room more tidy. And once that happens, once you have a room that is very well organized and clean, you'll be able to focus more because they're going to be less distraction and less mess around you. You'll be able to plan and become more productive because of course, making your bed every morning, as we said before, can make you more productive. According to the book, The Power of Habit. The author said that making your bed every morning can actually increase your productivity. Now, scientists also found that making your bed every morning lowers your stress and improves your mood. So having all of these benefits around a simple idea or simple habit which is making your bed every morning is actually really simple. And that's why this keystone habit is so important. And after all, even if we don't want to talk about any of the benefits, it will just look better and therefore you will feel better. And finally, planning out your days, sitting down and developing a plan for the rest of the day, rest of the week, rest of the month, arrested of the year can help you highlight and pinpoint and focus on the most important tasks that you have. And if everything works, right and everything works according to plan. You are looking at a best-case scenario. You are looking at a grand slam home run, which is you achieving your goals and finishing the tasks that you have. This is exactly why planning out your day can also be a really good keystone habit that has a lot of chain of other good habits correlated to it. But we're going to talk more about planning, as we said in further lectures, for you to be able to understand it properly. 12. Perfecting The System: So in this lecture, we're going to be talking about some pitfalls to avoid and some techniques that you can use to perfect the system while you're trying to eliminate or change or create a new habit. Of course, that doesn't mean that these systems that you're going to look at right now are enough for you to be able to change a habit. You need to always refer to the systems that we talked about in previous lectures in order to change or create a new habit in your daily life. So one of the first systems we want to talk about is a rule called the three, they miss rule. Which means never allow yourself to slip into the old habit three days in a row. Of course, it also means three times in a row if the habit is not on a consistent daily basis. Now the goal is to try to of course eliminate or changed the habit. However, slipping and falling into the old habit again, can occur a lot of times. That's why you need to know this before embarking on this journey. Because it can get frustrating. When you feel like you're slipping into the new habit. A lot. You might get frustrated and a lot of people would get to a point or they think they just can't do it and then they would quit. So what the system will do is that it will ensure consistency. One of the main ways to overcome an old habit, change it or implement a new habit is through consistency. Because when we thought at first about the habit loop, we said that behavior is going to be transformed into an automatic behavior, which means the habit through repetition and repetition equals consistency. However, this doesn't mean that it's okay to fall or slip again into the old habit if it's less than three days. The three day misrule aims at something different. It aims at the slips themselves. So if you ever fall into the old habit, then you follow the three-day misrule, meaning that you need to go back to the original habit, then you have the day you want to establish in three days only if it got so bad that you have to slip. You didn't have enough control and you slipped. But that doesn't mean that it's so K to slip to the old habit as long as it's not three days in a row. Because if you're doing the new habit for two days and then doing the old habit for another two, then doing the new habit for one and then the old habit for another two, you will not be able to establish and you have it, and then you will fall into the old habit again. So only use this when you get to a point where you slipped and you want to get back to it. And of course, that being said, you need to understand that slips are fine every now and then. A lot of people aim for perfection. And when they fall into an old habit, they break the chain of perfection and then they feel like they want to quit. When it comes to perfection, you need to work towards it, but never expected. At the end of the day, perfection would be you switching an old habit and transforming it into a new habit, right? However. Don't expect the journey or the process of changing the habit to be perfect. You're going to have a lot of slips before being able to reach perfection. Therefore, if you start with a mindset that you're going to be a perfect from the beginning till the end. You're probably going to encounter a lot of problems. And of course, lastly, what we talked about before is consistency. Meaning even if you slit, you get back to it and you keep the consistency, you make sure that in terms of days the consistency is increasing and not decreasing. If it's decreasing, it means you're not consistent enough. But if you feel like it's increasing, then you're on the right track. Now. Furthermore, you need to keep in mind that changing a habit is not easy. So you need to take it slow and don't get frustrated. He needs to take it one step at a time. Meaning there's, there are a lot of different steps when you want to change a habit. As we talked before in the systems, you can see clearly that there are several steps if you want to jump from the beginning to just switching the habit right away and going cold turkey, it's probably not going to work because it demands a lot of willpower and a lot of motivation. A lot of the concepts we talked about before, the reasons why it's really hard to change a habit and of course create one. So when you take it one step at a time, you're more likely to be able to achieve it and change the habit you want to change or create a new habit. And of course, consistency is difficult, especially when the task that you have in hand or if the habit you're trying to change consumes a lot of mental energy. When there's a lot of mental toll on you when you're trying to change this habit. You're more likely to slip before ensuring a perfection, which is absolutely consistency, turning this behavior into a new habit. So when you have several habits, you're trying to change at the same time, you are putting yourself under a lot of pressure and you're more likely to fail it, changing these habits. So something really smart to do is changing one habit at a time. This way you'll be able to focus on it completely. And as soon as it becomes, as soon as you implement the new habit, then you're good to go. You can move to another habit and change it. But you need to ensure that before moving to another habit, of course, you need to perfect this one. You need to make sure that the old habit is gone and now you have a new habit that is established and it doesn't consume a lot of mental energy. So you can focus on the next one. And lastly, some general tips. So you can leverage these tips, of course, benefit in the process of changing the old habit. First, using support. If you can't do it yourself, consider asking for help from friends or family. And sometimes having someone who knows that you want to change this particular habit and you're trying to implement a new habit, having them as support for you, not to slip for you to ensure consistency, some encouragement that can increase, of course, your motivation and your willpower. Go for it if you can find someone, even if you don't think you need the help, using support might speed up the process and you might be able to change the habit way faster than if you did it without using any support from friends and, or family. And of course, if if it gets to a point where in a habit is much more than just habit and might become an addiction eventually. And if worst comes to worst and that really happens, then you need to seek medical help, for example, or you need to see a counselor. The support that they give you, the information that they can give you is different. It's not related to habits anymore. It's more related to a person having this attachment to certain craving. We talked before about cravings and how a person can develop dependency. Now whether when there is really deep dependency on, on a certain craving or on a certain thing that the person is always craving, that it becomes way harder to change the habit. And you can use a lot of support from these experts to be able to overcome it more easily. And second thing is awareness. The best way to deal with the problem is to be aware of it. During this course, we're going to talk and we already talked a lot about being aware, having this mental awareness towards the habit you're trying to change Towards the Q, towards the routine, towards the reward, towards the craving. Awareness makes everything easier. It makes you in control where even when you're not sure about something, it's very hard to manage it and to control it. But once you knows the ins and outs of whatever you're trying to tackle, then it become way easier for you to overcome it, or to change the habit, or to just implement a new one. And lastly, writing it down, writing habit decisions was found to be much more effective than just saying, you want to change a habit when you write it down, when you make a list of the cues of the routine, of the reward, of the cravings. And then you make a plan and you write it down and you follow through with it every single day. This was found to be much more effective than just saying, I want to change this certain or particular habit. So wrapping up quickly are the general tips. Using support, even if you don't need it, it might speed up the process. Being aware also, because you need to know what you're trying to do, what you're trying to tackle, what you're trying to change exactly to have more control over it. And lastly, writing it down, writing each and every detail of the process, including the planning and the consistency and the follow-ups, and the details of the routine itself. 13. Setting Goals - The Right Way To Do It: You are probably familiar with this scenario. You get a burst of motivation. You get sick of your present situation, and you decide that you want to change your way. You set goals only to realize after a while, you bend the Peace Corps and never cheated. And after trying over and over again, it gets. And you might even get to a point where you think that achieving these goals is not impossible. And sadly, that's exactly where most people would give up their dreams and their goals. Benjamin Franklin says, most people die at the age of 25, but buried, buried until they're 75. Which means that given up on these goals and dreams is the equivalent of spiritual suicide. That's exactly why we decided to create this course, recreate a discourse for you. We created this course for people who are saying Enough is enough. People who want to learn how to effectively set goals and change their life. What does it fall in? Of course, we will not only teach you how to set goals and how to plan, manage your time, manage your mind, how to execute properly and ensure consistency to be able to reach and achieve your goals and dreams. So Bosphorus second, and think about your goals. Do you think you're ready to start working towards the life they've always dreamed up. If the answer is yes, you're in the right place at the right time and you know exactly what to do. 14. Making Habits Stick : In this lecture, we're gonna be talking about how to make your habits stick. You created a new habit or you're trying to replace an old habit with a new habit and it's working well, but how can you make it stick? We're gonna go through some techniques. So you can go on autopilot and transform this behavior that is not yet a habit. If it was the habit, it's already a routine. So when you're working on something that you want to make it stick in your daily habit or in your routine. Working on behavior. And this is exactly why the techniques to go on auto-pilot are aimed to deal with behaviors and transform them into regular, Automatic habits. Now one of the first techniques is using a timeframe. Combining two timeframe when you commit your habit to time-frame, whether it's two weeks or month, you are ensuring persistence and eventually you are reinforcing the fixation of the habit. And that's exactly why daily habits are much easier to turn into a routine or an automatic behavior or habit. So when it comes to timeframe, there is a principle or rule. It's called the 21 90 rule to create habits and lifestyles. And what this rule is all about is that it refers to the fact that it takes 21 days to create a habit and 90 days to create a lifestyle. So if you were able to create a habit and put a timeframe and and be consistent for 21 days. And then you do it again for another 90 days. You're not just forming a habit, but you're forming a lifestyle, you're forming an unconscious habit, an automatic habit that would work without you having to put any mental energy towards it. This is where your mind completely shuts down. And this is where if you don't engage or do this habit, you will feel that there is something missing. Second thing is smart relapse. What's breaking the chain? When we talk about habits, we're talking about a chain worth talking about a loop. And usually people will relapse before being able to change the old habit that they have, or before being able to fix the habit, they will relapse many, many times before fixing the habit perfectly. So identifying the distractions or temptations that might get between you and your new habit would be a really good way to be doing smart relapsing. Now once you identify them, you set triggers or cues in temptations, eliminate them or outsmart them. So every temptation that you know of will have a certain queue or a certain trigger. And once you know these triggers are these cues or you set your own triggers and queues for these temptations. You just eliminate the temptations all at once, or you outsmart them. Now what we mean by saying outsmart them. That you can, for example, replace them with other things or change the entire temptation itself into another temptation. Because usually temptations are also linked to a loop of a queue, a routine, and a reward. Now smart relapsing also means that it is okay for you to relapse every now and then. We talked about this before when we talked about slipping into the old habit and how people usually find that this breaks consistency and eventually it kills their motivation. Using smart re-collapsing, you will be avoiding these kind of pitfalls when they occur. In case you don't really remember what we talked about when we discussed slipping and go back to the lecture and make sure to know all the details about smart relapsing. Because in order for you to understand the concept of smart relapsing, you need to understand the concept of the three-day Misrule that we talked about earlier when it comes to slipping into old habits or old routines. Furthermore, a technique that we talked about before that is also essential to be able to fix habits and make them stick, is writing it down. Committing to paper is one of the most essential steps to be able to keep up the consistency and the momentum it creates affective self pressure. Now there's going to be an entire lecture that talks about effective self pressure. And you'll be able then to understand more how writing it down can ensure effective self pressure and therefore help you make the habits stick faster and turn these behaviors into automatic habits. And lastly, creating a queue like an on-off switch. Create a queue that would fire up the habit loop to ensure consistency and repetition. What that means is a lot of people, they want to establish new habits. So let's say you want to start, go into the gym, you want to start working out and they say so. But then they don't create a queue. When you create a queue and there's something whenever this thing occurs and where are this trigger peers, you would drop everything and go to the gym and exercise. When you create a queue for yourself for each and every habit that you're trying to make stick. Whenever this occurs. And especially if you created the queue, you can control it the queue. So you can make sure that the queue will happen again every single time at 6PM, let's say. And once that happens, you'll be able to get into the habit loop faster and then you'll be able to fix the habit faster and avoid a lot of relapsing and a lot of slips. And the same time it will make the process of creating and fixing this new habit faster. Because as we said, once you create the queue, you created the first part of the habit loop and then the routine is automatic as you go into the gym. And then also you're getting the reward automatically because it is part of the loop at, as part of the process and it is linked to the queue and the routine. 15. Understanding The Psychology Behind Habits: So in this lecture, we're going to help you understand the psychology behind habits. And of course, as everybody knows, a habit is a routine or behavior that is repeated on a regular basis. And eventually it becomes subconscious. You do it without even thinking about it. So in action or behavior is considered a habit as soon as it gets into autopilot mode, that means your mind is doing the habit without you even having to think about it. And according to Wikipedia, the American Journal of Psychology, 1903 defines a habit from the standpoint of psychology. A more or less fixed way of thinking, willing, or feeling acquired through previous repetition of a mental experience. So it is initially and mental experience that is enhanced through repetition in order for it to eventually become a habit. And of course, you can think about tons of habits. You have, some people have a habit of smoking. And even walking itself is a habit. You see people walking different ways because it's a habit. They got used to walk in a certain way and that's how they got accustomed to it. People who've been going to the gym for 10 years straight made a habit out of it. And now it's kind of natural. Feel good if they don't go to the gym because it's part of their daily habits as part of themselves and it's unconscious. So they are not even aware of the fact that they're not thinking about it anymore, but they're just doing it, they're executing because it's a habit. So now habit formation is the process by which a behavior through regular repetition becomes automatic, as we said. And when the behavior is repeated on a consistent basis, there is an incremental increase in the chain that links the context and the action. So forming the habit, you get to a point where you can do something effortlessly in the same time. Do it in such a perfect way, such as driving when somebody's driving today, you don't think about how you're driving, you just do it. It's automatic, it becomes a habit. And therefore, you can listen to the radio, you can listen to an audio book. It's not recommended, of course, you might get distracted, but a lot of people do it. The reason why is because driving became a habit that they don't even have to think about it. It's just automatic. Their mind and their body, their entire system is used to it. Now the big question is, what is the psychology behind habits? We do understand that repetition makes out of a behavior, a repetitive behavior habit. But what is the psychology behind it? How does it work? Every habit starts with the psychological pattern called a habit loop. This habit loop is responsible for the auto generation of habits through repetitive behavior. Now of course, there are different types of habits that we're going to talk about in later lectures. But each and every habit that a person has in order for it to become automatic, it has to go through the habit loop. Psychologically speaking, the only way for a behavior to turn into habit is through this habit loop. Now there are three main key points in this habit loop. There's the trigger, the routine, and then there's the reward. First, there's the queue or trigger, as we said, that tells your brain to go into automatic mode and let a behavior unfold. So this trigger would alert your brain to let a learned behavior on fault. This is exactly where your behavior that would eventually become a habit would start. And of course, every person and every habit can have a different trigger. Maybe after you finish meetings, you have this habit of smoking, maybe after you have a big meal. This is a trigger for you to smoke. These are all triggers that would eventually unfold a certain habit. And even though it's very obvious that there is something that is creating this habit, something that is starting this habit every single time. But people are not aware of it. They're not aware that there is a queue or a trigger that is starting this behavior, that is starting this, a habit that is bit by bit unfolding to become automatic. Now after the trigger or the queue, there's the routine or the habit itself, the routine, which is the behavior itself. Whatever you're trying to avoid or whatever you're trying to implement. This automatic behavior that's turning bit by bit into a habit. This is where it starts. So first there's the Q that would actually start the behavior. It would make it unfold. And then there's the process, there's two routine, There's the habit. So in the previous example, when we said a trigger or a cue might be you finishing in meeting, then the habit might be you smoking. So the routine or the behavior would be you take another cigarette lining and smoking it based on the queue, which is you are the trigger, which is you finishing the meeting. And finally, of course, the third step is the reward, something that your brain likes that helps it remember this habit loop in the future. And this is the third step, is the part where the habit becomes actually automatic because you can become dependent of it if it gives you a certain pleasure, releases certain hormones in your body. Smoking and nicotine, you can become dependent. This is where the habit can turn up from an actual automatic habit to, to an addiction that you can never stop. And that of course, reflects to the previous example when we said there was the queue or the trigger, which is you finishing the meeting at work than the routine or behavior which is you taken out the cigarette, smoking it. And third is maybe first is the rush that you got from the nicotine, which is your reward or just the act itself. Some people enjoy the act of taking out the cigarette, lighting it, and smoking it. It's, it's an entire process that happens, right? Studies, studies found that it's not just the nicotine itself that, that enhances this addiction towards smoking cigarettes, but it's the actual habit if taken it out, lining it and smoking it, buffing up the smoke, the entire routine becomes an addiction because it's not just the reward, it's not just the nicotine that is taking place. It's the entire loop, it's the entire system, it's the queue and the trigger is to routine, and it's the reward. So in short, you have something that would start this habit. You have a queue or trigger that would make this habit start at this particular time. Then there's the routine, the habit that unfolded afterwards. And then after that there's the reward. What you got out of it, what you got out of the habit or out of the behavior. Now, once the loop is established through repetition over and over again, consistency of this loop, of the trigger, of the routine and of the reward. You're liking it, enjoying it. Different factors can get in place, which we're gonna talk about later. But then the brain can almost completely shutdown. Studies showed that in certain habits, the brain is not focusing at all on this habit 0, it's completely shut down, which is the case when you're walking. Most people, they never think about the way the walking, your breathing, breathing eventually is of course something natural that happens in the body. But there are different types of people breathe differently. And it's all because of habits. And habits eventually become unconscious. And once that happens, people are not just unaware that they are engaging in a habit that is detrimental for their lifestyle. But also people become unaware of the cues that triggers the routine itself. They become unaware of it. In big, they're all know the big picture of it. They don't understand the loop because of course a lot of people don't even know that there is a loop. And once it becomes unconscious, it becomes so natural that you don't feel there's anything wrong you are doing. Our basal ganglia, which has a part in the brain and in front of the brain, right next to the prefrontal cortex, would take a behavior and turn it into an automatic routine through repetition. So once there is a queue trigger, and then there's the routine, and then there's the reward. And then you add repetition. Then your basal ganglia with fake this behavior and turn it into an actual routine that is unconscious and your mind would be completely shut down at 1 when you're engaging in this habit. But of course, it's not that easy to form a habit through repetition. The process of forming this habit can be really, really slow. The average time for, for participants in a certain study to reach the CentOS of automatically developing this habit was about 66 days. And of course the range is different. Some people say it's 21 days to build a habit. Some people say it's between 18250 days, but it's not a short period of time. So doing it for two weeks is not enough to establish a habit. And it's not just about the person. It's also bad the habit itself. And how much effort does it take? How much concentration? How much energy do you actually enjoy it, or do you hate it? Does it consume your willpower, or does it need some motivation? All of these are factors that can influence the formation of the habit and the process of turning from an actual behavior to habit that is automatic, where your mind is shut down and it's just unconscious. Now, not all habits have this same loop. There are some habits called the stone habits. And these habits would usually influenced the formation of other habits. So people who go to the gym on a regular basis have this tendency to eat better and healthier food. Why? The habit of going to the gym and working out on a daily basis became a keystone habit to other habits such as an eating, eating well, having a good diet, or drink and a lot of water. So there isn't an actual, a trigger or routine or a reward. It's just, it became part of it because it became complimentary because of the keystone habit, which is you go into the gym on a daily basis at the Mireille, William McCrae even made a speech. Maybe you've seen it before. An inspiring speech about how making your bed every morning can change your life. Making your bed every morning when this becomes a habit, this B can become a keystone habit to further actions that can unfold, that can have a huge positive impact on your daily lifestyle. Microwave and says that using this method of making your bed every morning as a keystone habit, when you finish it, you finish the first task of the day. It will give you a small sense of pride, which will eventually encourage you to do another task and then another, and then another, and then another. And it just unfolds a series of tasks that you have that you just did. You accomplish them, you executed and you finish them just because you had a good start, which is you making your bed in the morning. And in that case, the entire habit loop changes these habits as we said, they don't have a particular loop to themselves. However, the initial habit of you making the bed, this keystone habit, becomes the trigger of a much bigger habit loop that involves all several different habits that you did throughout the day. And the routine of course, is these habits themselves, the behaviors that you had throughout the day that you did, the things that you did and things that you didn't. These are all habits that get inside the routine process into bigger habit loop that is formed through the keystone habit. And then eventually the reward is much bigger because it involved the reward from each and every single thing that you accomplished. You will get not just the satisfaction of reward, but the satisfaction of fulfillment because you did something exceptionally good. And you can notice how important these keystone habits are from several examples. Sometimes when somebody works out on a regular basis. And then this keystone habits makes the person eat healthy and drink a lot of water and sleep. Well. Let's say the person stops, go into the gym, stops working out. Guess what? Most likely his diet will not stay the same, has sleep habits will not stay the same here will not drink as much water. And the reason why is not because he just doesn't want to, is because the keystone habit which is working out, which became a trigger for all of these different actions disappeared. And with this trigger gone, There's nothing to start this chain of actions that would make you eat well, drink a lot of water, sleep well, right? And keystone habits. Most people look at keystone habits. There's always something positive. But the truth of the matter is, keystone habits can also be detrimental that are a lot of keystone habits that are bad. So people who have this habit of drinking, for example, based on a queue which is stress. So whenever somebody feels stressed, they start drinking alcohol. And this becomes a keystone habit. Then there are a lot of things that will unfold. Based on this keystone habit. You might start having fights with your colleagues or your wife or your children, or you might start doing some behavior that would push people away from you. You might eat a lot of junk food. You might a, stop doing something that you've been doing for a while. And all of these happened and they keep on happening because of the bad keystone habit that is initially implemented in your system, which is drinking every time you feel a little bit of stress. So when we're going to talk about how to actually get overharvest are creating new habits. You will find that keystone habits have a major impact much more than just basic habits that have one q, one routine and one reward. But we will talk about this later. Now, what you also need to know that on top of the habit loop, there are other factors that have a huge impact when it comes to the habits and behaviors become automatic. First thing is the reason, the reason behind the habit. Sometimes habit don't always start because of a queue or trigger reward or routine. Sometimes there's an initial reason when you start a smoking, for example, maybe you were at a party and you had a friend who gave you a cigarette. You tried it, it didn't feel anything. You are pretty drunk, let's say. And then you tried it again. Somebody else offered you a cigarette and then you started liking it during the party. The reason why you started as because somebody offered you a cigarette, otherwise you wouldn't have bought a back yourself, go home and smoke a cigarette. But the fact that somebody offered is the reason why you actually started this habit. Now once you started smoking at home, for example, then there is a habit loop that became established. And that's where the habit became automatic. Before when somebody offered you a cigarette and you liked it afterwards, there was a craving. So you need to know also, what are you actually craving? Most people are not aware of what they're craving out of the habit. So when they get addicted to smoking, they think that their body is just craving nicotine when in fact, maybe the initial craving is smoking a cigarette with somebody else and socializing with people. A lot of, a lot of people use cigarettes and smoking as a way to socialize with people. And this can eventually become a craving. Whenever you want to socialize with people, you have a craving of smoking while doing it because of the habit loop, eventually it becomes a reward. The entire thing is a reward. The reward can become the craving and the craving can become the reward. And the same time, the two can be two different things. Because in the example of smoking, you're not just craving social interaction that you do through the habit of smoking, but your body is also craving and nicotine. And then lastly, there is the goal. What are you trying to accomplish out of it? So getting back to our example, maybe the goal is to meet more people through social interaction, to make more connections, make more friends, meet a girl. The habits of walking and driving, they become automatic. But of course, once they become automatic, the goal becomes, you become unconscious of the goal. But the initial goal is to move and go places and move around, go to the city, or go to your parents place or walk to the gym, whatever the goal is, to develop the habit of you driving automatically and you walking automatically. Same thing goes for the example that we talked about, smoking. The goal can be to meet new people or whatever the goal is, it created a craving. And then there's the reason why the habit actually began. And then there is the habit loop. Now, at this point, I'm pretty sure that there was a lot of information and it's getting kind of confusing and hard to process it. But I'm going to explain each and every one of these concepts in details in the next lecture. 16. Why Understanding Habits Can Be Difficult : In this lecture, we're going to be talking about why creating and overcoming habits can be sometimes really difficult. So creating habits is a psychological phenomenon that demands a lot of mental energy. However, forming habits is much, much easier than overcoming bad an old habits, because these old habits are already triggered inside your brain and there's a habit loop that is already formed, which makes it a bit more difficult for you to overcome these or to eliminate them. However, if you want to start a habit from scratch and we're going to talk about it in later sections. It's way, way easier than overcoming or eliminating old or bad habits. If you ever tried to break a habit before, you will know how hard it is to do so. That's not to say that all habits need to be broken, but for those that aren't healthy, for those that aren't making you productive, for those that doesn't really align with your goals. Overcoming them can be the key to happier existence and of course eventually to happier journey and to a more successful journey and more efficient journey towards your goals. And we talked about the process before. So habits are formed after our brains have learned and then repeated something new. Scientifically speaking, the process that engages in our prefrontal cortex, the basal ganglia, which is also a part that is responsible for the development of our emotions, memories, and pattern recognition. Now here's where it gets interesting. As soon as a behavior becomes automatic, as soon as you turn this behavior into an actual habit, the decision making part of your brain will stop responding. And with absolutely no orientation in terms of decision-making, you will be encountering a lot of behaviors, a lot of routines, lot of habits that you will engage in without even thinking about it. As we said before, as soon as the habit loop is formed and becomes unconscious, your brain works on the habit without even thinking about it. Your brain can completely shut down while you're doing the habit. So that system in your brain that will help you decide between going for a run or taken a cigarette. This system that will help you decide between eating a burger or eating Ricardo's and eggs is completely shut down. So you're working on autopilot with a habit or a behavior that is already established and that is toxic. Now, in that case, there is nothing in your brain that is working to prevent this habit from happening over and over and over again because it's automatic and your decision-making system is dead, your brain is completely shut down while you're doing this habit. And then you find yourself not able to overcome the habit without even knowing why. When in fact, psychologically speaking, you can't just say, I'm going to overcome this habit without having to put a lot of mental effort, a lot of mental energy. And a lot of willpower into it. Because our minds don't always function in the best way possible. Sometimes whether you can know what you have to do or not, you can't make yourself change this repetitive behavior. You can't seem to control your mind. A lot of people are aware of their bad habits, but they can't seem to be able to control it even though they want to get out of it. They want to stop this habit. And every single day they say to themselves, This is a bad habit. If you have a habit that you want to change, you've probably been saying to yourself that this is a bad habit, that you need to change for awhile. And you figured out that you can't really change it. Because even though to an extent, we control our minds when it comes to certain systems, psychological systems and our brains, including the habit loop. It is not as easy as just saying, I'm going to take a decision not to ever do this again, where I'm going to take a decision to switch from this habit to that habit. Now, it's possible if the habit is not too complex, if it's easy and it doesn't demand a lot of mental tall and mental energy and a lot of willpower and motivation. You might be able to change the habit quickly. But most cases, when the habit, when the behavior became a habit, It's not as easy as just taking the decision to change the habit. You need to take a decision to start a system that can help you change these habits. Because eventually, there are three main factors that can influence you changing habits and turning it into another habit or just eliminating it. First is willpower. And willpower gets drained. This part of your prefrontal cortex that controls the willpower, that has the power to let you decide whether you're going to eat something or not and just say no to temptations and no distractions is a limited resource. It gets drained. It's like a battery. The more you use it, the more you consume it. And that's why most people, most people, for example, when they're going on a diet, they have a tendency to start munching and eating bad food at night. Because by the time it's ten PM at night, your willpower God drained throughout the day because you're resisting temptations and you're resisting distractions. And now at 10:00 PM, your willpower is so drained that you can't even resist not ordering a pizza and eating bad food that you're not supposed to do or food that is not part of your diet. And then the contrary, it is easy to wake up in the morning. And as soon as you wake up, think about pizza and say, No, I'm not going to get pizza right now. And not just because It's in the morning and it might be wrong for a lot of people to eat pizza in the morning, but just the fact that you woke up with your willpower, fully charged, you will have more self-control over yourself. However, if you go through a night where you have really poor sleep quality, the fact that you're tired, you feel like you don't want to do any work. You feel like you can't do any work. You can do anything you can't. Focus is, has a lot to do, of course, with how much rest you got, but also it has a lot to do with how much did your willpower get recharged during this night? How much willpower that you regain? How much do you still have left in your battery for you too? Embark the next day and do it effectively. Achieved the goals that you set for this day and follow through with all the habits that you had in your mind. And now of course, there are ways to increase willpower. There are some hearts that we're going to talk about later for you to be able to use your willpower to your advantage. But the second factor is motivation, and this is related, and this is strictly linked to the third concept, which is reason. What's your why? So keeping your motivation levels up is exactly related to what's your why. If you have a reason that is so strong that you can think about every single time you find yourself doing an old habit that you want to stop and you find a good reason that you want to stop, then your motivation levels will be higher. And guess what? It works as a chain when your reason is good and your motivation levels are up, this will boost your willpower. And we're going to talk about it later. As I said, we're going to talk about, about willpower and motivation in details, how to be able to control them really well, but to understand why it can be really hard to break old habits and replace them with new habits. As because first, as we said, there is a system in your brain that is formed every single time. There's a new habit that is established. There is a new psychological system behind it that is supporting it. And it's not easy to break it. It's not easy at all. And as we said, you cannot control your mind. There are systems that would control these certain patterns in your mind. And eventually you'll find yourself helpless. You'll find that even though you want to change a habit, you're not able to change a habit because of these psychological systems. And finally, the three concepts that we talked about, willpower, which is a limited resource motivation. Motivation levels sometimes are not as high as expected. And then we would relapse. Most people, most people when they're trying to change a habit, they aim for perfection. And as soon as they encounter a relapse, they think that okay, there are doomed. This is a habit that they cannot change. And then their motivation levels dropped even more. And then they just abandon the entire process of changing the habit or adopting a new habit. And finally, of course, your reason. Some people want to change a habit, but they don't have a reason behind it. They just want to change it because they want to change it and guess where. This will not give you high motivation levels, and therefore, it will not help your willpower for you to be able to overcome. You need to be able to resist the temptations and resist the cues and resist their rewards and resist the routine sometimes to be able to overcome the habit. So having a weak willpower, having low levels of motivation, and having a reason that is not that good will be a problem more than a solution. Therefore, it can be really hard to establish new habits or break old habits and replace them with new ones. But on the bright side, as we said, there is a system that you can follow. There are some tips, there are some hacks that you can follow through with to be able to overcome the system and eventually change an old habit that you had, eliminated, old habit that you had, or just establish a new habit that you want in your life. 17. Unerstanind Personality & Habits: Now, before getting into the entire system and changing these old habits or breaking these old habits are forming new habits. You need to understand your personality and you need to understand your habits. So unlike what other people think, there isn't just one type of habits. There are several types of habits. And accordingly, there are several types of personalities that would work differently towards these habits. And number one is the upholder accept rules, whether from the outside or the inside, whether it's somebody else who's giving you the rules or you're given it to yourself. And upholder would not usually break rules. They will follow rules, as we said, whether it's from the outside or the inside, an upholder would be able to learn something themselves, or there'll be able to learn it through the help and the teaching of somebody else because they can follow their own rules and in the same time they could follow other people rules. And the second personality is the questioner. Questions, rules, and accepts them only if, if they make sense. They may choose to follow rules or not according to their judgment. So these people are usually people who are logical, but people who base their logic on their own personal aspirations. So when there's a certain rule that is imposed, whether it's from themselves or from somebody else. They would ask a question to see if this certain rule would align with their own personal judgment. And if so, they would follow it, whether it's coming from the outside or coming from the inside. So a questioner would ask himself if crossing a stop sign at three AM at night in the desert town would be something safe to do or not, would be something that might have some obligations on top of it or not. A questioner can learn something by himself if he, by questioning himself, decides that based on his judgment, it is something that he can learn himself or also if somebody is teaching him something, also through his questioning, he'll be able to know if this person, based on his own personal judgment, of course, will be able to teach him this something or not. And based on that, he'll decide whether to follow the rules or not. Then there is the rebel. Rebels. They resist control. They don't like to be control and therefore they don't like to follow rules. And these are the people that would cross a stop sign at 3PM in a traffic. These are the people who, even though they know that there are certain person can teach them something, they just don't want to follow through with it because they want to be rebels. And finally, there's the obligor who accepts outside rules, but doesn't like to adopt self-imposed rules. So now you need to reflect these different types of personalities on your habits system. You need to ask yourself, whatever habit you're trying to change or eliminate, you need to ask yourself this question. Which one are you? You need to figure out what personality are you when it comes to these certain habits or you're trying to eliminate or change. And the reason why you need to learn which personality you haves for, for two simple reasons. First, even if you understand the system and you know how to change the habit. But you have a rebel personality that tends to resist control. You will find yourself that even though you know the system, as we said in you want to change the habit. You can't change the habit because the fact that your personality is a rebel means that you are a person who likes to resist control, and therefore, you don't even want from the inside psychologically speaking, your unconscious of it and you're unaware of it, but you don't want to be controlled. You are trying to resist this control as much as possible. And the second reason is once you become aware of your personality, that is way easier to overcome it. Once you know that you're a rebel. And at certain point there is a resistance inside of you trying to resist control or resist rules. The fact that, you know, you're a rebel, you'll be aware that this personality is starting to take over, and therefore, you'll be more likely to be able to overcome it and resist the temptation or resist the rules and keep sticking to the plan. And now, on the other hand, there are also four different types of habits that we need to look into. The perfect way to do it is to have a list setup. And you need to write these different types of habits that you have in right? Each and every habit that you want to change. We'll go through it in a second. Understanding instigating habits, the decision to begin. And these are habits that when we establish our focus was more the action than the actual reward. The action itself became a reward. And then eventually the outcome that we're trying to get out of the habit, whether we get it or not, is not that important because we got the reward from the routine or from the action itself. So hugging your wife in the morning can be a good example. Going to the gym, reading, making time for friends. These are all examples of instigating habits can be enjoyed in terms of the process and the action way before it would be enjoyed in terms of the reward you're getting out of it. Then there are the avoiding habits. And these are the habits that we are trying to break. Whether it's smoking, drinking, gambling, gossiping, procrastinating, and now planning your time effectively or whatever it is, avoiding habits are habits that we are trying to change to eliminate. And this is strictly focused on the outcome. When you have an avoiding habit, don't focus on the process. You don't care about the process, the routine, or what's going on with what you're focusing on is avoiding this habit and getting it over with. So you're focusing on the outcome. And the goal is to turn these avoiding habits into instigating habits. Because dealing with a voiding habits if you want to deal with in avoiding hobby and try to overcome it or change it. It's very, very difficult and that's why most people fail at it. So if you have this habit of gossiping, if you have an avoiding habit that you gossip, instead of looking into stopping, you need to look into switching it into an instigating habit. Which means whenever there is a queue, instead of gossiping, you would use this cue to identify it as a way to, instead of gossiping, you would compliment people. This way, you would have eliminated the habit of gossiping and you would have replaced it with another habit which has giving compliments to people, which is in fact a much, much better habit, then we have regimental habits. These are habits that are starting to become automatic. And if we don't really watch if these habits are good or not and whether we want to change them or not, they will eventually become unconscious habits. That then we'll need somebody to point out that we have this bad habit because we're not even aware of it. So when you have to go somewhere every day and you take a certain road, when you take this road for a certain amount of time, then you notice that it becomes automatic. You're not even conscious that you're taking this, this road, but you just take it because it became an unconscious habit. Now, before it transitioning to become an unconscious habit, it was a regimental habit. It was a decision that you took to take this road and he made it a few days after another, until eventually it became an unconscious habit through repetition. And of course, lastly, the unconscious habits, which are habits that at 1 you're not even aware of. You need somebody to point out these habits for you when there's a bad habit and your unconscious of it. Usually it's people from the outside that would point out this bad habit for you to be aware of it. Otherwise, you wouldn't have been able to become aware of it by yourself because your mind is completely shut down when you do it. And usually the best way to figure out these habits is to ask people, what kind of bad habits do you think? I have? I had a I had a friend who was very young and then he had wrinkles on his forehead and he was really complaining about it a lot. And when he can plane in front of me, I told him that you have this habit of frowning every single time you're walking. And that's probably why you're getting a lot of wrinkles at a young age. And well, I was rape. He had this habit of frowning every single time he's walking in history, he is frowning. And then throughout the years of frowning, it started to develop wrinkles. Now once he became aware of it, when he was walking the street every single time, he would frown because you he's aware of it. He would actually know that he's frowning and he would stop. So taking out a piece of paper, writing these four different types of habits, and then filling in the habits that you are trying to avoid. The instigating habits that you have, the regimental habits, the unconscious habits that eventually you want to change or you want to replace, or you want to eliminate is a really good idea. Once you put them into types, you'll be able to know how to deal with each and every one of them. Because you know that these are different types of habits that have different systems behind them.