How you can Turn Micro Habits Into Healthy Habits

 

How to Build Habits That Stick ��

Video taken from the channel: Lavendaire


 

How Tiny Habits Can Change Your Life

Video taken from the channel: Sustainably Vegan


 

Forget big change, start with a tiny habit: BJ Fogg at TEDxFremont

Video taken from the channel: TEDx Talks


 

How to Form a Habit

Video taken from the channel: SciShow Psych


 

The Science of Habits | Marco Badwal | TEDxFS

Video taken from the channel: TEDx Talks


 

How to Form a Habit Develop and Maintain Good Habits

Video taken from the channel: Freedom Kingdom


 

THE 20 SECOND RULE HOW TO BUILD A NEW HABIT

Video taken from the channel: Project Better Self


You’ll improve the time you spend with friends and family, as you’ll have more energy. You’ll likely get better sleep, which in turn creates a virtuous cycle where you’re also eating better. If you make your healthy habits social — by going to an exercise class with a friend or making healthy meals with a family member — all the better.

How to Turn Micro Habits Into Healthy Habits As the calendar flips to a new year, many of us are thinking about living, eating and feeling better in the days and months to come. One person who has been thinking about improving our habits for a lot longer than that is Heather McKee, PhD, a behavior change specialist who describes herself as. You can also use micro-habits to kick bad habits, like smoking.

For example, instead of forsaking cigarettes altogether, smoke one less a day. To develop a. Here is how I’d recommend doing that. Select what you want to get better at.

Start extremely small. Let’s use writing as an example. Start with one sentence first thing every morning. Keep this habit up for the next two weeks. Add two more sentences every morning for the next two weeks.

Then make. Your environment should make it easier to maintain the habit you’re trying to form. Keep the tools you need in the places you need them, and use them at a consistent time or in a consistent order. We’ve rounded up some tools related to healthy habits from brushing your teeth to becoming the queen of compost. Turn a healthy behavior into a habit in 4 steps.

All of these steps are well-documented in behavior change research: Pay attention on purpose; Joy; Consistency without perfection; Context; Scientists and researchers have studied how humans and animals turn a behavior into a habit, narrowed down to (1) reward, (2) repetition, (3) environment. How to turn snacking into a healthy habit Spot the triggers. Write down how you feel or what happens after you snack.

Shah believes if you are Clear your cupboards. If you fill your cupboards with crisps, chocolate and biscuits, that’s what you’ll eat. But if you Check your hunger. Do. Great ideas on micro habits.

Micro habits are a good way for people who have a hard time getting started on something to actually get started. Starting is 50% of completing something. If Steve agrees to write one sentence each day, this will hopefully inspire him to write more.

I’m going to agree to write one sentence a day for my blog. 10 More Steps to Change Unhealthy Habits. Identify the habits you want to change. This means bringing what is usually unconscious (or at least ignored) to your awareness.

Reward. Practicing self-affirmation—that is, praising yourself for a job well done or identifying how your habits align with your core values—after engaging in your healthy habit can help you stick to it. It may also be the most gratifying part of incorporating your habit into your day-to-day life.

List of related literature:

The tried-and-true method for forming healthy habits is a little like drudgery: you force yourself to do these actions day in and day out until one day (hopefully!) they become a habit.

“Visualization for Weight Loss: The Gabriel Method Guide to Using Your Mind to Transform Your Body” by Jon Gabriel
from Visualization for Weight Loss: The Gabriel Method Guide to Using Your Mind to Transform Your Body
by Jon Gabriel
Hay House, 2015

Instead, look at the habits that are neutral (going to the store, feeding the dog) and attach new, healthy habits to those.

“How to Get People to Do Stuff: Master the art and science of persuasion and motivation” by Susan Weinschenk
from How to Get People to Do Stuff: Master the art and science of persuasion and motivation
by Susan Weinschenk
Pearson Education, 2013

Begin with routine daily behaviors, but be sure to include any behaviors you wish you did not do or would like to stop doing.

“Theoretical Models of Counseling and Psychotherapy” by Kevin A. Fall, Janice Miner Holden, Andre Marquis
from Theoretical Models of Counseling and Psychotherapy
by Kevin A. Fall, Janice Miner Holden, Andre Marquis
Taylor & Francis, 2017

#1 Make new habit really Create a swarm of new specific easy to do.* habits you could do instead of #2 Make old habithard the bad habit.

“Tiny Habits: The Small Changes That Change Everything” by B. J. Fogg
from Tiny Habits: The Small Changes That Change Everything
by B. J. Fogg
Houghton Mifflin Harcourt, 2019

Begin by noting which of your habits fall into each category—unhealthy or healthy.

“NIV, Mom's Devotional Bible, eBook” by Elisa Morgan, Zondervan,
from NIV, Mom’s Devotional Bible, eBook
by Elisa Morgan, Zondervan,
Zondervan, 2013

The book lists all healthy habits that I had to inculcate in myself and how I did that.

“From the Rat Race to Financial Freedom: A common man’s journey...” by Manoj Arora
from From the Rat Race to Financial Freedom: A common man’s journey…
by Manoj Arora
Jaico Publishing House, 2016

Practice saying the mantra “Healthy boundaries,” and then honor these healthy boundaries by knowing when to turn off the computer, smartphone, and iPad.

“Managing Stress: Principles and Strategies for Health and Well-Being” by Brian Luke Seaward
from Managing Stress: Principles and Strategies for Health and Well-Being
by Brian Luke Seaward
Jones & Bartlett Learning, LLC, 2011

Here are just a few examples of habits: ✓ Physical energy • Plan and cook a healthy supper.

“Coaching With NLP For Dummies” by Kate Burton
from Coaching With NLP For Dummies
by Kate Burton
Wiley, 2011

List the five healthy habits for a long life.

“Modern Dental Assisting E-Book” by Doni L. Bird, Debbie S. Robinson
from Modern Dental Assisting E-Book
by Doni L. Bird, Debbie S. Robinson
Elsevier Health Sciences, 2020

The first step is recognizing how habits develop in the first place.

“Principles” by Ray Dalio
from Principles
by Ray Dalio
Simon & Schuster, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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141 comments

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  • This video is super helpful so I would love to see more like it. Now that I have a new school year coming up, I’ve been wanting to implement some new habits and I will definitely be using the Tiny Habits method. ��

  • This was in my recommended and I’m glad for it. You’re explanation to this was concise, informative and contextual. And you displayed your sources which many other channels do not do. Yahh just got another subscriber

  • I used to be a bodybuilder but after surgery which needed a LOT of recovery, my routine was gone.
    Totally gone ��‍♂️
    It’s been a year now and I’ve struggled to get it back, even when watching the glorious body I’d made for myself fade away.
    Frustrating….
    Now my dumbbells are at the bottom of the stairs and I have to deliberately move them out the way or break my toes

  • Thanks for “tutorial” ������ just yesterday I was talking to my husband how to make our 14yo son do his part of housework no problem for him to help, he just often forgets. I see now �� I need to anchor each task to some of his stereotype activity ���� Thanks Immy!!!

  • Hey Aileen. I wish to speak up my heart now. You just became my favourite sister. I look upon your journey, it’s been so inspiring. And it seems to be like you r already in your dream life.
    If u could, can u tell me how do u earn, because I do have my own dream life to be built but I’m like still not financially good enough to do what ever I want to do. So can you please give me any piece of advice upon this problem. Hoping for reply from my dearest sister��

  • THis happens to me all the time, I want to play a game I like, but plugging in the controller and booting up the ps4 takes too long and I just end up on youtube.. again

  • I like your wisdom, and you have a soft voice=

    not yelling out a obnousuas knowledge,,,, it would turn into obnoxiousness because of a preachy voice yelling which I cant stand,,,, so i do enjoy your wisdom, very nice……….Thank you………

  • HANGERS MAGIC..Every cloth that u can put on hangers whether wet or semi dry. ON HANGERS OUTSIDE. Then take all hangers after directly to the gardrobe. Ironing can wait.

  • as a former alcoholic that would routinely chug vodka straight from the bottle… I lol’d at the suggestion of removing the glasses.

    Although moving the bottles might help slightly more.

  • decide not to decide. if u decide to watch tv.then dont decide so. if u want to stay on the bed.first. then the laundry. decide vice versa. when u ends the u tube the laundry is done.

  • I like your basic premise here. Decrease the barrier by 20 seconds worth of effort. I’m tracking my habit building journey here http://www.onehabiteachmonth.wordpress.com I’d love your feedback on how to apply this concept to some of the habits I’m working on.

  • I’m astonished how they didn’t used the book ‘The power of habit’ have to say one of the best books ever, ever.
    The book is so well researched that it has already helped many. It points out how every habit has a reward and without reward we just won’t do the habit.
    If possible please read the book or its summary or guest.

  • After moving to another flat I started to keep chocolate and other sweets in a cuppboard above the fridge. I am quite short, so I can’t reach there without using the ladder. Usually I’m too lazy to go to the balcony to grab the ladder and climb, so now I don’t eat that much sweet things that I used to do. On the other hand when I receive sweets, I just ask my fiancee, who is much taller, to put them in the cupboard, so it’s no effort for me to hide them there.

  • I actually experienced this, I just never really thought of it. I used to play a lot of videogames on my computer, and since I had to move I had my desktop unplugged, just sitting in the desk without any cable. And just to avoid getting on all the hassle of looking for the cable, plugging it and all I went for like 2 weeks without playing at all.

  • This is true, I started picking up a book each day to try to break me free from my internet addiction. I started with a goal of at least 10-20/30 pgs a day, now I literally go out of my way to read to relax & get lost everyday lol

  • MAID MODE ON. Put yourself on servant mode n think that this is my job n i have to do it. dishes will be done n sink also will be shiny.

  • to start my day, I do 100 jumping jack upon waking, drink 2 glasses of water with my supplement, then i will be so alert to pray the rosary

  • Great work! Didn’t think about the positive or negative reinforcement techniques with habits before. Any suggestions for getting to bed early or not being late?

  • Good video but it’s now out of date. ‘Willpower as a finite resource’ is the idea of ego depletion and is false. This has only recently been discredited as the latest large scale analyses have shown.

  • Very nice. Interesting that there are 2 choices (generally): either make the positive habit 20s easier to continue or make the negative habit 20s more difficult

  • Key point @ 11:10.. for tasks that we have low motivation for, make it really easy to do them. Also, pick a trigger which this task will come after. Eg. after I drink me tea, I will drink some water.

  • We all have bad habits we’d like to get rid of or change. We also want to form new habits that are good for us. In this video I explain how to form a new habit and maintain it.
    Let me know if you have any questions.

  • I will keep a habits journal! I think it will reveal a lot more time “relaxing” in ways that I may not need or may not really be so relaxing… like on the phone

    Very interesting that the brain doesn’t have any way to favor positive or negative behaviors and awareness is the key to taking small steps of change

  • I want to fix my sleeping schedule, I want to be able to focus on studying mathematics (by doing it) during the hours of 12-7, and this would free me up for pursuing art and reading for the rest of the time. Maybe play a video game or hit the gym on alternating days.

  • I’m addicted to a game, I play it every time I’m stressed, and that kind of soothes me, can I use this game as a reward for short periods of time (like I’ll study and as reward I’ll play that game for 10 minutes), and thus create a new habit of studying while letting go of the bad habit of playing the game for long periods of time, is that possible?

  • Habits that sticks ✨
    ‌START SMALL. ��
    ‌start it slowly
    ‌do it daily… ����
    ‌FIVE SECOND RULE ⌚
    ‌dont think about it
    ‌get to it
    ‌m.a.s habit (might as well)
    ‌use a habit tracker
    ‌REMIND YOURSELF☺️
    ‌why
    ‌the importance
    ‌what got you here
    ‌REEVALUATE AND ADJUST ��
    ‌fit it in
    ‌make it happen
    ‌GET ACCOUNTIBILY��
    ‌get friends
    ‌someone as support
    ‌ADENTIFY YOURSELF AS..��
    ‌tell yourself what you wanna be, you are it
    ‌YOU ONLY FAIL BECAUSE YOU STOP TRYING ��
    ‌REFLECT AND REASSESS����
    ‌BE GENTLE ��

  • It is more of converting your immediate thought into action. It is possible that in the 20 seconds you generate another thought which can easily divert us. Very meaningful video for all those who understand the importance of habits.

  • I loved this so much, when I started watching you it was mostly just for the sustainability part of it but the fact that now you’re helping us and educate us on how we can improve ourselves and grow as a person is just amazing, thank you ❤️

  • I really want to make Meditating and Reading as daily habits, I started working on it since February but I’m failing on that:/ especially in April I failed terribly 7/30 reading and 5/30 meditating… I feel awful

  • Well, in regards on the phone reminders… if you have the habit of checking your phone and actually doing whatever you set up the reminder for, it actually builds up into a habit of doing what you set out to do. The potential problem is not doing what you set out to do, with or without the reminders, but if you actually follow through… problem solved. Seems like you’re dismissing the usefulness of setting app reminders, or seems like that study does, without really having thought out about it.

  • im going to break the academic norm and propose that these habits we talk about mostly are forms reflexes and that has implications. its the mind body connection which is electricity. i think the physiological part is minimal since lots habbits are broken instantly and relapses are okay if its not consistent.

  • I can confirm the study about the smartphone reminders… I’ve been taking the pill for 4 years now every evening at 7 pm and if I don’t have my alarm to remind me I completely and absolutely forget about it… After 4 years of doing it every evening! Glad that it’s at least not just me…

  • That was a great talk and great insight. Although I might not agree that a simple app can have such a great impact. Probably even himself overestimates the effect of that app and the main things have been done within himself and through hard work, not external tools.

  • This is a great philosophy and now that I think about it, I’ve been doing this already with some of my habits but I understand now this is the reason some attempts failed so far! Great video, great explanation ��

  • Awesome talk! I think that visualizing the motivation 1st is key and finding the right spot in the Daily routine where the new behavior/habit fits, I also loved the ritual of celebrating e.g. Charles Duhigg suggested to allow the Chocolate only after exercising as a reward instead of just eating it in front of the TV and the cue or trigger for the exercising could be after I woke up and went to the bathroom I do an exercise, starting small with only a few repetitions as suggested in this talk! Cool stuff!!!

  • More about Tiny Habits & BJ Fogg here: https://www.tinyhabits.com/
    I HOPE YOU LIKE TODAY’S VIDEO!! It’s a little different because I wanted to try something new, so let me know if you would like to see more videos like this! xx

  • What about ‘large’ habits, that aren’t so much as “brush your teeth,” as they are things like “go and study”? Things that take longer than a couple minutes or seconds of automatic movement.

  • I wonder if there’s a correlation between people who form habits quicker and people who are more prone to addiction. My understanding is they’re in mostly separate areas of the brain, but I’m not certain.

  • Oh man, “habit” doesn’t sound like a word anymore. Help!
    Are there any studies into why when a word is repeated often enough, it stops sounding like a word? That could be a fun topic. What is that even called?

  • I am usually not interested in psychology, just not my thing.

    Though I feel this channel not only has a good track record with info, but also makes sure that almost everything is applicable, making the subject just a tad more interesting and useful.

  • You want to break the habit of hitting the snooze button? I can tell you, first, it helps to choose a clock with a very loud, obnoxious alarm; the kind of alarm you have no hope of sleeping through. Second, you have to put the clock with the alarm somewhere you have to actually get out of bed to turn off.
    But third, you will find it tremendously helpful if you can actually get to sleep eight to nine hours before the alarm goes off and sleep all the way through the night, uninterrupted. People who have a habit of regularly getting a full night’s sleep don’t have any use for the snooze button.

  • So piggybacking the habit of putting a cigarette back into the pack onto the habit of taking it out… hm… too simple. won’t work…

  • Thank you for sharing such a wonderful video! Knowing that it is ok to start and continue little, instead of trying to achieve a visible change quickly, actually makes it easier to try the things I’ve been wanting for a while, like revisiting a book. I appreciate this a lot, and I feel mentally freer already after watching this. Thank you!!

  • NOTE TO SELF:
    1). Choose a “Tiny Habit” and get started today. Forget about waiting for motivation and willpower because they sometimes check out… especially when I go looking for them.
    2). Remember “I can let things happen or I can make things happen.” Choose the latter and make “Tiny Habits” happen… start today!
    3). Read “Tiny Habits” (B.J. Fogg). Learn… implement… be wildly optimistic!!!
    4). Thank Immy for her inspiring content and another powerfully informative video.
    5). Repeat! Often!

  • How to ADHD has some GREAT videos on how to form new habits. No offense intended, but they’re SIGNIFICANTLY more useful than this one.

  • This sounds like the only system that can create a meaningful, long lasting change. I feel like the “go big or go home” mentality not only sets people up for failure, but even those who succeed just stop soon after the goal is achieved, simply because there is no joy in the process.

  • I have accidentally been using this tool the last 48hrs. I brought my laptop to work, and am not done with it at work so when I come home it’s still in my bag. The work it takes to take it out of the bag is too much so I never take it out and I find something else to do. It would take about 20sec to get it out and set it up.

  • I simply track my habits and that alone makes me stick to them. I read a book that has helped tremendously, i believe it was called atomic habits highly recommend! I also use this simple notebook to track my habits daily, this is the one I use: https://amzn.to/2CkWgme
    It allows me to write in all the habits I am trying to focus on for the month, and I can fill in or color in if I have done that habit for the day. I am a visual person and love seeing the entire month at a glance and how I did with those habits at the end of the month.

  • I have the habit of prompting my workplace’s name whenever I pickup the phone, because I have to answer dozens of phonecalls every day at work.

    It’s pretty hard NOT to do that, when I need to do a private phonecall

  • Oops, only up to.250 something days, that is not encouraging but has a shimmer of hope. I once was told (in 2009) that habit forming needs 850 to 900 odd repetitions. Let me do the math: in order to stay within the 250 something days you’d need the to do between three or for repetitions a day. Do it once a day only, you’ll have to be patient for over two YEARS! Who is right?

  • I’ll definitely try out some new habits with this method! I think i might even read the book. Thanks for sharing! I always look forward to your videos! ��

  • Banking instead of scheduling. I get up at X o’clock (that is a set, scheduled time), and THEN (banked, not timed) I do Y, and then I do Z.

  • 0:08 I broke that habit of mine a while back. Since then every morning when the alarm wakes me up I set another alarm, then another one.

  • i have an alarm to take medicine at 9pm every night for a year and now even if my alarm doesnt go off i get an incredible urge to drink water around 9, few times i found myself drinking water went to check the time at it was 9 and my alarm didnt go off because my phone was off lol i dont get the urge to take my pills though but craving water has been my cue so it works out:D

  • Well..I’ve got a lot of habits that I’m working on at the moment, maybe that’s why none of them is sticking as I wish..so Thank you so much for this video really, I know now that I need o prioritize and start small and with consistency I can add the rest one by one.
    Loved the Video ��

  • i think this concept can also be used to break a bad habit. For example, if you wanna break the habit of unnecessary eating at midnight, you start by saying “whenever I feel hungry at midnight, I will drink water instead.” It’s like diverting your response to a new one from cues that leads you to bad habits or behavior. Idk if that works, just some realizations which I might try. Will get back here if that works for me. Reaaly love this Ted talk btw. ����

  • Loved this so so much! I made notes on my phone as I’m watching this at 1.25am in the dark, while also setting my aspiration to start waking up early! Gonna work on it with your prompts in the morning and hope to meet my goal xx

  • I have started walking after lunch every day. It;s going well, and now i have the impulse to go for a walk after dinner. Science! I’m still fat, but my calves are looking nice, lol.

  • Starting small really helps! At the beginning of quarantine, I started working out for 15-30 minutes just 3 times per week. Eventually, I worked up to doing 30 minutes every day. Now, I’ve made a habit to do 1 hr of active movement each day. This was all over the course of 3-4 months after several years of being unable to maintain regular exercise.

  • And how this is going to give me a good job? And also,how am I going to apply those small habits at the job while I’m sitting in front of the PC doing reports and other stuff with zero time for them????HOW?!?!

  • I am obsessed about behavior ways too. Truly, it is called OCD and I have it. It is not a habit, it is a pre-program in the brain. Not so wonderful. From wine country too, FLNY.

  • While I started listening at the video, this reminded so much of James Clear’s Atomics habits book. Every word in this talk can be found in that book, so in case you want to know more about It, read It. It is worthy

  • Took a little minute for him to get to the solution, but, my, was that worth the wait. Very good, yet practical advice. Can’t wait to go buy my journal tomorrow and plan out my tiny habits!

  • My habit I want to build is self care; for me, it’s bringing more joy and inner peace into my day. Even if it’s for a short period I can reflect back on my day and remember the joyful moment (s)

  • Thanks for this. I really appreciate how accurately you explained it. I ve always heard the phrase start small but stating tiny is new. It seems so much more do able. I’m sure it will be very helpful.

  • Seriously, this was exactly what I was looking for! Thank you so much! I don’t know why this video has not way more views. After I write down my habit plans I will track them. After I start doing them I will write here if it works for me. I would like to know how long it takes to build these habits. Is 66 days still the number?

  • Thanks for the love on this new video + shooting style �� I appreciate it bc it took 4+ hrs to shoot! haha. It was fun so I’ll try to incorporate this style in some future videos

    If you want more habit-related videos:
    → 5 habits that changed my life | https://bit.ly/2vBvtPx
    → productivity tips: how to stop procrastinating | https://bit.ly/2mQGurG
    → journaling to reflect & reset your life (+ worksheet) | http://bit.ly/2KsTbHG

  • Thank you sir for the wonderful advice. I kind of felt happy and easy after seeing this video. I am very positive that this technique will help me for a smoother and fulfilling life journey.

  • I love this video so much, Im definitely gonna try to create some tiny habits…I have a problem with setting unrealistic goals and even when I tried something smaller I guess it was never tiny enough for me to keep doing it. Like I would tell myself to read 10pages of a book every day or do 10minutes of yoga. But even that was overwhelming sometimes and I just didn’t have the dedication. Thank you for this video, very informative and hepful ��

  • Starting to binge watch all your vids! You are so beautiful inside out. Your self love really reflects externally. PLUS your videos are aesthetically pleasing��. Thank you for inspiring a lot of people!

  • your voice is so therapeutic! I’m in such a rut with exercise when I was doing so well for so long..really needed this — thank you ��

  • Your life is in your hands so start acting on your ideas. You don’t have to go for the big challenges at once. By now you have learned that doing small things consistently on a daily basis can get you great results.

  • This guy is awesome, by the time I get to a full workout and floss my teeth and wake up early each morning it’s gone 10 years of my life happy dance

  • I like how your self-development videos are not just those plain sit down videos. Incorporating different footages helps to jazz up the video and make it more enjoyable! Can I also say that your voice kinda resembles Michelle Phan’s soothing voice?! Btw Liah Yoo brought me to your channel and now I’m a subbie!:D

  • Is the concept of a habit applicable to something micro like improving skill at a certain sport? I’m curious because everything that was mentioned in the video relating to developing a habit (as well as the concept of habit itself) sounded very similar to repetitive/consistent practice and muscle memory.

  • Spanish and Russian subtitles are available! Click “CC” and check the video settings. Thank you to the contributors listed in the description ��

  • I was eating my yogurt while watching this, and when he mentioned the floss I started gagging lol. Will throw out my yogurt and watch the rest of the video now. I’m sure it will be great!!

  • Literally as she was talking about annoying reminders from apps that don’t work I got a notification from Duolingo. it went away when she goes “you’d think it’d work, but no”

  • I created a tiny habit recently. Monday I tasted a garlic olive. It was sour and horrible. I forced myself to eat one to two more everyday this week. Now they are tolerable and I like the texture. ��

  • Thank you for the video.
    Not relevant but I really want to know the name of your outfit. Is it called a jumper? Bunjee? Kindly, let me know.

    Love �� from Pakistan.

  • Having lived in Dubai during the last decade, people were typically drawn to an excessive lifestyle. But gradually I felt suffocated by that, and I started minimalism since 2017. So yes to tiny changes, we will learn more over time.

  • Wow this is super helpful to me. I’ve really been struggling with quarantine and a lot of health stuff; I just physically and mentally don’t feel well enough to do anything. I am queen of the ‘go big or go home’ mindset about trying to change my life haha. Every night I tell myself that tomorrow isn’t gonna be anything like today; I’m gonna get up and just do completely different things than I know I feel well to do…. it’s insane. I definitely want to get that book, it seems so helpful!

  • I recommend his book.

    £15 in the U.K. for me was a worthwhile purchase, and the Fogg model has helped me be less frustrated with failure just because of how well it breaks down habits into something you can always look at in the real world.

  • Is feeling guilty because is staying up around midnight watching videos on how to improve your life and not being able to do it today because I cannot function with more than 10 hours of sleep

  • I really dont know how to not-touch my phone when im in my bed. It always happens to me, i just sleep in-the phone. I wanna change! But dont know how

  • I have heard people say “I want to go vegan, but it is just to hard” Don’t try to go vegan in one day. Start tiny, with just one meal at a time. I think starting tiny can be really helpful to start any habit.

  • I love seeing you so happy and being yourself! Love this video Immy, you’re motivation to get running again! I love doing it yet work is tiring and I haven’t gotten used to the physical labour and I need to just get. out. and RUN! <3

  • hello,Lavensaire i’m from thailand and lately i lve and stick your chanel and i feel regret that i just know you but anyway i find and i stick it so much, thanks for sharing good things for us i feel my my life change in the better way and feel more happy, this is the first massage to you cause i really impressive you, and love everything you do it so wonderful and smooth, and sorry for my english, i try to practice with you chanel too, love you

  • I get the idea of making bad habits difficult to avoid them, but wt bout 20 secs?wt do they represent? And how does it work for building good habits?

  • I read this book on your recommendation and really enjoyed it! My habits have been extremely tiny, but I feel accomplished already. Thanks again for the recommendation — and I’m excited to have this video to refer back to!

  • I’ve been watching your videos for a little while now and I love how you include habit forming with sustainability. Your habit tips have REALLY helped me get back on track with my motivation and goals. Thank you!

  • just saying, i used to live in fremont and have moved to 2 different countries ever since, and i really miss that place, where all my best childhood memories were made…

  • I loved this video! I am definitely going to check out the book. It’s made me feel positive about putting a new step into practice for doing a daily meditation and has made me think hard about how to squeeze this in!

  • This video was really helpful! The systems seems approachable and encouraging… I can imagine using it for language learning: every day after breakfast 5 new words to enrich my vocabulary.:)

  • Very grateful and inspired by your video. Will ge tthe Fogg book. My challenge with this process is the “stay tiny” guideline for how long?

  • I simply track my habits and that alone makes me stick to them. I read a book that has helped tremendously, i believe it was called atomic habits highly recommend! I also use this simple notebook to track my habits daily, this is the one I use: https://amzn.to/2CkWgme
    It allows me to write in all the habits I am trying to focus on for the month, and I can fill in or color in if I have done that habit for the day. I am a visual person and love seeing the entire month at a glance and how I did with those habits at the end of the month.

  • Ooo this is definitely one of my new favourites of your videos Immy. So interesting and really well made! I will definitely be coming back to this and giving the book a go on my upcoming holiday. Thank you for another great video❤️

  • It has been such a long time since I watched one of these videos. I forgot how good they are. Your presenting style has improved so much since the start too, incredibly engaging! Awesome video:D

  • off topic, but these are the charity ratings for Treedom. there are several other tree gifting options which have better ratings.

    89-overall rating
    87-financial responsibility
    93transparency

  • Really really helpful ���� Thank you
    If anyone help me with my new habit cultivation.
    I am from India.being a hindu we perform basic pooja ( worship) everyday better if we do in da morning…
    For me I generally need 15 to 30 minutes to do worship..coz v generally clean god space n wash idols ( atleast alternate days) how can I make it tiny so dat i can do my worship every morning..( lil background m a home maker need to cook breakfast before 10 am everyday n i don’t like to wakeup early in da morning m not a morning person)
    Thanks a ton ��

  • Curious if the push-ups stuck?

    I’m doubtful as there is a “mismatch” in environment (i.e. you don’t typically do push-ups in the bathroom) as well as frequency (i.e. most people don’t workout 5x a day, but may pee 5+/day). It’s kind of like “after I take a shower I will wash my car” while showering may be a useful trigger for brushing your teeth (same environment/frequency), it’s not super useful in this case as the environments and frequency don’t match at all.

  • You’re changing my life and turning into what life I actually wanted to lead��. I don’t know how to thank you enough��. I never thought of this type life changing habits exist except studying habit. We can build amazing life habits too. Thanks so much��.

  • I lean more towards what Grant Cardone says massive action, be obsessed, etc.
    But of course it can depend on the person and their goals.

  • I am really enjoying your recent content Immy, thank you so much for your continuous hard work, you continue to inspire me and always supply me with the knowledge I need to do better ��

  • I really liked the step by step process you went with on this video! This can apply to so many things even like low waste habits. �� So excited to give it a try! Love your work! ✌❤��

  • I’m currently listening to atomic habits and it’s really changed how I think about habits. I definitely want to read tiny habits now.

  • Idea of Celebrating tiny new habit sounds would be more acceptable to the individuals. The color matrix not only makes abstract options visual but by updating the daily chart after performing at the end of the day what one is doing,i.e.,dot,span, duration etc.,when viewed say after a week, a person can increase,decrease new /old habitit could act as achievement chart.

  • Then please explain how I ended up successfully conditioning myself to drink water every 15 minutes at the sound of Big Ben because I reach for water without even thinking about it (or even without truly acknowledging the sound of the alarm); so much so that my mouth seems to naturally get dry every 15 minutes or so. Granted, gaming usually makes me end up ignoring the sound or the stupid app apparently fails to sound, but I have been drinking more water now than I ever have were it not for this alarm. It seems like a reminder has helped to create a habit to me!

  • I’m kinda going through a lot right now (I found out I have surgery Monday and that I didn’t get into a class with any I’ve spoken to in 2 years which sucks) and this was literally the only video that distracted me. I’m hoping I can get switched classes because I’m not great with new people.

  • This isn’t the same, but a few months ago I started using a habit-tracking app and you wouldn’t believe how many times I’ve done the dishes simply because I need to check it off. Maybe I should start doing celebratory dances too!

  • I love how you make habits and changes practical. I have been wanting to do so many things but have never started them. Love your content! ��

  • A very much helpful thank you so much to making such video.
    If anyone is interested to know that how we develop our habit effortlessly in Hindi. Just click it #expressbindass

  • I’m feeling a bit under the weather today and watching this is the perfect thing to make me feel productive but still lay in my bed and get better xx

  • I have no doubt that this tweak to habit reinforcement will be helpful to some. I had really hoped that he had taken it deeper to the real core human motivation. Neurochemicals. The feel good one are helpful. They are also inextricabally linked to emotions. The dopamine you get from stating ‘Victory!’ after a small win. And the other feel good chemicals (oxytocin, serotonin), plus the motivational ‘bad’ feel chemical, like cortisol. All human motivation comes from seeking or avoiding these chemicals. Which ones work best for you and how well have you learned to juggle them all, since they droop after a while and you need a different one to ‘maintain’? Mixing and matching is also a great lifehack. Not that this is easy to accomplish, but falling in love with the right prerson can mix oxytocin, dopamine, and serotonin all into a long lasting chemical buzz that can produce unpresidented behavior changes for exended periods. Losing weight? Dopamine and serotonin!

  • I started meditating for 10 mins a day after my morning alarm went off. I now do it first thing every morning, last thing at night, and quite often for 20 mins during the day! I feel SOOO much better and stronger!

  • So, as to economize energy, (our) brain tends to function repetitively, in smaller, thicker zones of its subconscient, each zone corresponding to a habit (regardless if good or bad!), habits which were created with the help of a reward, associated with dopamine generation. Thanks for such a nice and logically articulated exposition!

  • Hello ma’am this video has explained all the small minute matter with great depth which has really helped me a lot.. today it self I have watched the video for more than 6 times I know.. anyways I’m here just to thank you for creating such an amazing and effective video I’ll surely read the book once I’m completed with my current one so once again thank youu.����

  • im trying to excercise daily like around 6 o’clock in the morning and I just realized that I’ve been very hard on myself lately. i don’t know if this is working or not like I workout only 5 to 7 minutes and I’m 14. I need your advice that should I continue this or not????

  • I was just thinking that with this pandemic, I lost a lot of good habits. I now know that it’s because I lost a lot of the prompts. I am ordering this book right now and will hopefully be able to jump start a few habits. Should I start with just one? Or a few that have different prompts?

  • I wanna build the habit of reading again. Not just books or materials I think I should reads, but ones I actually want to whether they’re school stuff or not.

  • This is so helpful especially after quarantine and just moving house. I need to start exercising again but all my normal routines are now 500 miles away where I used to live and life feels super overwhelming. Going to go do five squats and a little dance 😉

  • You are incredible! Thank you for the information you share with the world, you’ve helped me immensely and I wanted you to know how appreciated you are ���� thank you!

  • These discoveries about how to create new positive habits has been soooo useful to me and have really really much value and worth to me. So thank you a lot for your job!!!!

  • I really love you as a person…
    This is a request please watch sadhguru on YouTube and if possible please do inner engineering..
    Your life will change and also your perspective of seeing life..
    This is a humble request ❤️

  • In my experience, I’ve started a daily habit tracker in my bullet journal. Just by having the habits I noticed having my habits written down motivates me to try doing them as many days as I can.

  • Syeda (Health and Wellness) I would say Waoo. This lecture is truly the key to getting life you want. Tiny Habits can change our lives. Thanks Jennifer.

  • This video was so so good! I have this book and it’s in line to be read within the next month (have two more books to read first). Thank you for this video, so helpful!

  • you bring me to the world of self-development after the hardest time of my life. thanks, hope you can bring your positive energy for more people like me ��

  • I disagree with the idea of sharing your plans with your peers. If i remember correctly there are some studies that show that it is counterproductive. Like it gives you some sence of acomplishment or catharsis once they think you are growing.

  • You’re such an inspiration to me and you move me in the most positive way!!! I love you Aileen and thank you for not only inspiring me but giving me guidance too!!!!

  • Hi Aileen!You always make very helpful videos.I love you so much������But Aileen i want to share my story with you a little bit.During my Alevel exam i was watching your videos and got many improvements in my way of thinking.And i started changing.But i used to follow many people 6-7 and had watched their videos randomly and used to watch too much for motivation and improvements.But what happened i became mentally ill by watching too much.So can you please make a video on how often and how we should watch these videos and improve ourselves so that we dont get mentally sick.Its a humble request to you Aileen.Please make a video on this.Please!!!��������

  • Since the beginning of the year, I’ve made it a habit to turn my computer off an hour before bed and it’s definitely improved my mood and sleep pattern I think it works because I read a book instead, which I love and helps me unwind for the night.

  • Greetings from Louisiana �� Thanks for the encouragement… I will put this on my mirror…”You only fail if you stop trying”… Thanks for sharing �� ��❤️

  • I’m working on doing yoga! �� ❤️ Taking the Sarah Beth yoga challenge to get me started but not putting too much pressure on myself to do it every single day, I’m doing it once or twice a week at least for now. Hopefully by the time May ends it will be daily!

  • I’m having the same problem trying to get back into drawing. Both of my equipment, and computer are in my bedroom. So how do I make my mouse, or even my internet less accessible?

  • Love your channel!
    I simply track my habits and that alone makes me stick to them. I read a book that has helped tremendously, i believe it was called atomic habits highly recommend! I also use this simple notebook to track my habits daily, this is the one I use: https://amzn.to/2CkWgme
    It allows me to write in all the habits I am trying to focus on for the month, and I can fill in or color in if I have done that habit for the day. I am a visual person and love seeing the entire month at a glance and how I did with those habits at the end of the month.

  • Thank you so much❤This video is so inspiring and after watching it, I felt like I need to try again to pick up the things that I used to do and try and try until they became my habits. I LOVE YOU SO MUCH AILEEN����

  • Now THAT is great advice! I spend less by just taking cash and leaving my card at home. If I wanted to badly enough, I could go home and get the card or go to the bank and withdraw more cash, but 99% of the time that’s just too much trouble. So yeah, make it easier to do the positive behavior or more difficult to do the negative one.

  • Im watching this a year after, but a habit i wanna do is dream journals, i really hope these tips work:((( btw, your voice is relaxing i love it ��

  • This video is very useful for me…Because past this few months I’m struggling to stick with my new habits…At last u give me some ideas…Thnkq so much

  • I want to work on waking up early. This is so necessary. I loved everything that you talked about. This 5 second rule is amazing. I never thought about this. This was so new. I will start applying this technique. Also, that analogy with the law of attraction as well…” I am the type of person that does * the desired habit* daily…. Loved this! You’re tips were refreshing and insightful. Thank you Aileen!