Create a Long Term Positive Habit

1. Introduction: Hi there. My name's regardless. I started the habit of stretching back in 2019. I got my front splits in the beginning of 20-20 and I had kept up with the habitat persons. In this class, you'll learn how to create a long-term bolstered inhabit. You see my flexibility case study yes, unacceptable because these ADS can be applied to anything. For your class project, you'll create a new habit statement to hold yourself accountable. You will need are not book. Upenn, a Gmail account to use Google cheats and an open mind for long-term thinking. Let's go. 2. What is a Habit?: Let's start with defining what a habit is. A habitus, a behavior that we do so frequently over time that we no longer need to think about it because it has become automatic. It's Muslim memory. Basically. They are shortcuts for our brain to find quick solutions to our problems. Habits are made out of four parts. There's a queue which makes us aware of something. There's a craven which makes us one something different to our current situation. There's a response, which is the action we take. And then there's the reward, which is basically our initial desire being fulfilled. And depending on the reward, we might repeat or stop doing the habit. Here's a quick example of a habit. Let's say that you have your phone beside you and then use it in defecation light, that's your cue. You are now aware that there's a message in your phone. You don't know what that is, but you know that there's a message. So you start to crave, know what messages you want to know. So then you proceed to response, which is checking on your phone. Then you get rewarded with knowing what that information was. And we do this so frequently over time that we no longer think about it. We don't question it is just seems like the most logical thing to do. That's a habit. Now, there are no good habits or bad habits. There are habits that are useful to us and other ones that are not so useful to us. I could have it. It's one that aligns with your core values and goals. Here's an example. Let's say that a person who blazed lots of video games every day wants to become a professional gamer. Well, that have it aligns with our core values, So it's a good habit for them. Now let's say that the same thing happens to a person that doesn't want to become professional gamer. They just want to find a better job. Learn on your skill. Suddenly blamed IDO gains everyday lesson seems like a good idea anymore, right? That's why it's a matter of perspective. 3. Pick One Thing: Pick one thing. A research theme from the University of College London, concluding a study that it takes about 66 days for a habit to become automatic. That's why I encourage you to pick only one thing for now. Ideally, it's better to work on one habit first and make it automatic. So then you come for your dad willpower to learn the next one. For example, in my case, have a flexibility. Thus just one of the aspects of martial arts, which is what I start practicing in 2019. There's also like a lot of gigs, movements, forums thing, a lot of things to learn. But I had a thread to learn everything at the same time. I've wouldn't have been able to keep up. That's why I decided to just focus on flexibility first. So then once I had that automatic, I can focus on the other things without losing. The habit of flexibility. Will I'd rather focus on everything and getting nothing done or focusing on one thing and gaining that thing don't foreshore. That's why I encourage you to pick one habit for now. Implementation. Grabbed your notebook and write down the habit you will like to incorporate into your life. 4. What's Your Reason?: What is your reason? The stronger your reason, the more likely you are to see on track of your habit. In my case, my recent to work on my flexibility habit was to develop a stronger sense of commitment where myself to develop more patients. And I also started doing martial arts during the weekend. So I wanted to kick high like this. So like I was very committed to myself to really, really make that happen. Consequences are a very powerful source of motivation, whether they are good or bad. For example, let's say that you will win $1 million if you wake up at 05:00 AM for two months and you're not a morning person? Well, I think you are very likely to become a morning person deals like that because the consequences are real. Either you get the money or you don't implementation right down. The reason why you want to stick to your habit. Why is this important to you? What will happen if you don't stick to it? And what will happen if you do a stick to it? 5. What, When, Where?: What exactly is the action you want to perform? For example, is statements like I'm going to work out or I'm going to eat healthier. They are too general. They didn't really tell me what is it that we're going to do. So like, okay, I'm going to work out. So what is it I'm going to use like do one Boucher 1.So I went to like just walk a little. It's it's something that I do when I just when I feel like it or is this something that is laying mandatory? Like what? That's why it's important to be very clear with this things. My action was to stretch each leg, split for at least three minutes. It's not complicated. So then when I get there, I just do it. When you're clear on what to do, you are less likely to skip because you're not wasting time trying to figure out what to do. When is it happening? He said after lunch, before dinner, after you come from work, find a time that is non-negotiable for your habit to occur. For example, in my case, I will stretch every other day during the weekday after dinner around 845 PM. That time was not negotiable. I will plan ahead and make sure that I always had that time available for me to perform the action. Where does this activity taking place? Sit in the kitchen, living room, the offers I will stretch in my bedroom. What I had Robert dials, makes sure that you have all the necessary equipment in the place you want to perform their behavior, don't leave your habit to chance. Make sure to know what to do, when and where. Implementation, right down the action, time and location of your new habit. 6. Start Now: Start now. The perfect moment. It's now that perfect place. It's right here. Don't fall for the trap of perfection. It's procrastination in disguise. It may seem like a good idea to spend a lot of time years researching, washing and little videos, preparing yourself. There's appointing which that just becomes like avoiding the problem. Avoiding starting. The best way to learn is to start to learn by doing. In my case, when a research for flexibility tutorials, there were a lot on YouTube. So I just pick one right away and I just kept with that routine for like the first two months, I believe, instead of just research on researching for the perfect video. And eventually I learned more about flexibility and stretching and I upgraded my routines and research it a little more. But I was learning by doing is start with what you have right now and go for it. 7. Habit Tracking: Habit tracking the phone parallel created and you have it is striking it undocumented. I use Google Sheets to drag whether I did or didn't, do. I have it during one day? And I also use a urinal to write about my progress, whether I see like any little amount of progress or what I think about how I'm performing. So I can reflect on that and then have a record of my thoughts about it. This is important because usually progresses very slow and sometimes invisible to us. It's a good idea to write down like facts of how you're performing. So then you can compare later on and realize the little wins because the little progress, all of those things that matters. I took videos and photos of how I was performing the exercises so I could compare later on how far I was going. That was super useful because there were moments in which I was thinking like, wow, this is just a complete waste of time. This is taking me to nowhere. But then I will see those pictures and videos and I will I will realize away, okay, There's some progress here. I like lower now or I will reflect on so it knows where I write in things like it's less than comfortable now. The little things, that's what will give you more going forward. And you know what's cool to rename it, to prove, and show a document that shows how many times you have actually perform your habit that's powerful. 8. Google Sheets Habit Tracker: In this video, I'll show you how to create a habit tracker just in Google sheets. So various ones we are in Gmail. We want to go to Google Drive. I click and deaths to show the Google Apps, click on Drive. Now we're going to click on new Google sheets. Ok, so let's get this thing a name. How the tracker, okay, so here we want to enter they date. And let's add some habits. Let's go for the Hsun yoga and then you have it will be Spanish. Spanish. Ok. So ok, let's go way down date. Okay. So the way this works is that you want to use colors to check out when you complete a habit or when you didn't complete it. So what I do is I use green and also I type one. So that's what I will do. And then let's say that, okay. They say I did everything. And so then the next day, what do you do is that you highlighted eights and then you just go here and click this little blue square and you drag down. And it will update the day. You don't need to enter manually the date anymore. So okay, so let's say that this, they were skipped. So it will be 0 and then we will lay color this. And that's what I will do. I will just go, I just filled this word and then green is good and red is bad. Here were one, this is a spreadsheet before green. It's kinda like a game. You want to use this tool to keep yourself accountable because basically you want to open this habit tracker by the end of each day and input the data. If Dad they, you completed your habit or not. And the cool thing is that you can then use this to like, for example, add the result to c. Okay, so like, how many times have I done this? Okay, I am out of six days. I only metadata like three days. You see? So basically with this, you have facts, basically about how many times you have actually done your habit. It's very powerful because then in the long run when you have done this for like well, more than one month, then that's when it gets very interesting because there's a point in which you basically don't want to break the chain. Just a fact of knowing, then you are about to break it. That's kind of like a line of defense to make sure that you don't skip, that they like you actually performed a habit. So yeah, it's a very powerful tool and I really recommend it. 9. Challenges: Willpower, motivation and positive emotions are powerful sources of energy. However, discipline is a much more reliable ally to stay on track. Truth is that there are going to be days in which you won't fill in the mood to keep going. Discipline is of power to the one needs to be done, even if we don't feel like it. And that's a practical thing. Like just picture this being able to do what you say you will do regardless of how you feel. That's a very powerful thing. In my case, there were lots of days in which I just had like no motivation whatsoever. I just didn't want to train, didn't want to practice as much as I didn't want to do it. I knew that once I was done with it, I've already have any regret during that day. My mission was to show up and train together splits as last Asia, wabe and do the job. And women doing something consistently over time, it's much more effective that just doing a 1s when you feel like that's what I learn. Certainly it's not easy. At the same time, I'd like to see it in this other way, which is, that's what makes it fun here. Like. It's a challenge. Your recent is what will allow you to push through the difficult days. 10. It's Ok: It's okay. Even though discipline, it's our allied to reach our habit goals, it's okay to miss a day or two. Life is complicated, like things happen. I have certainly miss a lot of days. Whether that was because he got stuck in the train. I worked overtime. And yes, I also allowed myself to convince myself that may be actual skip training because I didn't feel like those things happen. However, the trick here is to get back on track as soon as possible. You're not gonna lose the progress you've made by skipping just a few days. However, the real danger is creating the habit up, stopping the habit you were created in the first place. If you get used to skip in its okay to miss a couple days, just make sure to get back on track. 11. Long Term Thinking: The power of thinking long term, as I said before, it takes an average of two months for a habit to become automatic. And depending on the activity, it may take even longer to see any results. It's a subtle thing. It's gonna take years for this to happen. It's going to take forever. What is also true is that in a couple of years, it will happen. Asana is you show up and keep practicing. It will happen. You're having will become automatic and you will see the results. Does it power long-term thinking? Because little by little, your future is being shaped by your decisions of today. But you won't see any results in the short term. That's where most people quit and stop their habits. You will be rewarded in the long-term. I understand that this is very annoying. The idea waiting a long time to see any results. But at the same time, it's very powerful to think that those results, they will happen. You just need to be patient and wait for it. And that was the biggest lesson for me when I was doing my flexibility training to get the splits was that this was something that I thought impossible and that I thought it would take me so long that I just did in either couldn't see myself committing to it. But once I did, I was able to get it. And now I have this new way of thinking in which unlike, okay, I'm going to start this new habit and I know that in one year this will happen. That's very powerful. The short-term thinking was, well, I should just stop doing those because this is a waste of time and putting a lot of effort and I see no reason whatsoever, I shall stop. But then their long-term thinking, it's now let's keep going as I give this thing one year and see what happens. And now I can kick higher. I can do some movements that were impossible for me to do before. And I feel better, like I feel accomplished, we enabled to do this now. And it can be applied to anything, whether that is learning visual effects to sign a new language. Like just think about this. You do something every day for half an hour. Well, in one day or two days, you might know you are not going to become a master. But if you do that for, let's say two years, I think you are going to become a very different person. You have the power to change your future. And it all starts now. 12. Resources: Resources. The concepts I talk about during this class are based on the books atomic habits by James clear and limitless by Jane quake. If you want to dive deeper into how it making, I highly recommend getting this to books. 13. Thank you!: All right, for your class project, go create your new habit statement. You write down the specific action you will need to perform. When is it happening and where is the location. In addition to that, the reason why you want to make this habit part of your life. If you have any questions bolstering the discussion more at skills here, and I'll be happy to reply. Thank you so much for taking this class. If you enjoy it, I will appreciate our review. Until next time. Take care.