Segment 15 - How to Build Healthy Habits
Train your thoughts and you can change your life some mind that needs the brain change so we talk about willpower it until something becomes a habit. We need a lot a willpower to turn certain things down or move away from certain things they're no longer serving. Ah, long term goal and amazing offer, charles do hit he's a researcher, and he wrote the book on the power of habit, really fascinating book on what our habits and how you know, bad habits, good habits, and I love this saying it first we make our habits than our habits make us, and not all habits a bad some habits a super positive we're going for a run is just now a habit for many of us eating healthfully habits to some of us. But what about the habits that might not be so good for us? So there's some habits that are wonderful and oftentimes they're our keystone habit. If you exercise and one air of your life, it will trickle into other positive actions and the other areas of your life. But depending whether that happened is h...
elping you move towards your goal of further away from it, we may all might not need to night or may not need to work with it when something becomes a habit, it uses up less willpower. Think about it when you're going to new driving you know I got a new route and you have to use your gps and you can't really mona focus you do want to get lost and then you do that route over and over and over and over sand juve ago I don't even remember getting here because it's so ah part of another that's the best way to be driving but it's so part of you that it's just become habitual ized and charles do higgs says that the habit actually has three pieces to it I found this really fascinating and real useful the habit begins with the cue what reminds you what triggers that habit to take place the routine the actual habit the action is could be going for a run eating healthier food drinking a glass of water and then the reward how your brain remembers this and wants to do it again in the future and charles ble says that it's the reward that is the most powerful piece of the habit because that's the bit that your body and your brain craves now a q is often one of five things that could be a time certain time it's five o'clock somewhere I know a place an emotion I'm stressed out I'm going to go for the food presence of certain people or just a behaviour that's become ritualized could be now going for you know a run on a jog whatever then the routine is the behavior itself could be the run could be gone for cookie at lunchtime could be checking the email every five minutes. That's the actual habit not all habits are bad, some are and then the reward. What is sometimes the reward, he says, is not always what we think it is. The rewards could be a craving. It could be that you're hungry you want more and have more energy the war could be I won't have social interaction with people so that's my habit I just want a break from work that's my reward I just want to step away from my desk for five minutes and and go and be with some people I want to talk, just get away from my wife. That is the reward. So again, think about a habit that you might have that you might want to change. And what like about what he says is that once you understand that we can change habits by looking at the cue, the routine and the reward, we can help move away from a negative habit or step into a positive habit. Can you think off a habit that you might want to put into your life best using a lot of willpower right now? Or maybe a habit that's become not so helpful in your life? Life that you'd like to get rid off and on page twelve just take like a couple of moments. I have a little chart here and it's, based on charles, his work off the habit loop there's your current loop of acu routine and reward. And if it's a negative, if you know there's a negative habit you right have right now write down what is that cue that makes you want to go and do that habit? What is that routine? What is the habit itself? And then what is the reward? And then what we'll do is then look at that we can reframe that to see what key. What back you, what you're craving with that cue how we can change that habit, replace that, have it with something else, if need be, but still get the same kind of reward at the end. So for me, I have it that I had wass like it's six o'clock at night, I would just crave a glass of white wine literally we like six o'clock it's an hour later than five o'clock somewhere, so I'm good on not saying it's a bad habit, but when I was doing this work, I'm sometimes needed to work later into the night, so if I had that glass of wine at six it wasn't my brain was just going to be warm and fuzzy and bushy and I was going to write my memoirs and do you know it wasn't going to serve me so that happens the cue for me was the time literally six o'clock ding ding ding short time sit down little glass and then the reward for me was actually what I realised with getting away from the computer that was my reward so what I did instead I went and change the habit with a cue was the same six o'clock I needed a break, I'd go down and spend time talking to my boyfriend instead have some social interaction get away from my computer have a glass of water just to replace that habit and I don't do this every day it's not I didn't feel like what's a man need to replace full term and then that enough was the reward the reward for me that was being off my computer and actually has a greater award because I was now being with community I'm not saying I didn't have a glass of wine at nine o'clock later, but that's kind of what helped me with that particular habit another one I need to work on is my is my social media happy popping on? I don't know what the reward is that I know it's probably I don't know a break from work maybe because this is not always something you can, especially the reward I was like, well, that whine just felt good with the middle nepalese, and it was just like me. But it wasn't about that. Yes, I like a like a glass of wine now and then, but it's about the break. Six. It was like it was a ritual that to me signified, basically end of my day, that you know I can find other things to signify. The end of my day makes sense.