How you can Stay Motivated When Beginning a brand new Habit


A Weekly Habit That Will Help You Stay Motivated All Semester

Video taken from the channel: Thomas Frank


Change Your Life: 14 Tips to Motivation

Video taken from the channel: Sprouts


How To Stay MOTIVATED When Working On A New Habit

Video taken from the channel: Filip Van Houte



Video taken from the channel: Kalyn Nicholson


3 Ways to Make Your Habits Stick

Video taken from the channel: Matt D’Avella


HABITS THAT HAVE CHANGED MY LIFE | How to improve your life, motivation, goals:)

Video taken from the channel: Rohini Elyse


It Takes Only A Few Days To Change Your Habits | James Clear | Motivational Speech for Bad Habits

Video taken from the channel: Success Archive

How to Stay Motivated When Starting a New Habit. 1. Pick a habit that doesn’t require motivation. What? A habit that doesn’t require motivation?! Yep.

These are the little things you can do 2. Outsource what you can. Yes, you can outsource motivation. “It can be difficult to stay motivated, but setting small goals makes the journey a bit easier,” says Robyn. Treat yourself After a long study session, try rewarding yourself with some of the. For example, if you want to start a reading habit, commit to reading a paragraph a day.

Or if you want to clean the clutter in your room, commit to putting away one or two things in its place daily. Who knows, you might get in a cleaning frenzy and the whole room is shiny and bright as new. Check out these tips to keep your activity stats on the rise: Plan your workouts on the Sunday for the week ahead. Creating a workout schedule will not only help you hold yourself accountable, but it will put you in a routine for success. Sit down and build in 30 minutes each day to exercise then stick to it!

Another way to stay motivated when forming a new habit is to post quotes or pictures in various places to remind you of your goal. The quotes should provide encouragement. The photos should provide inspiration. You’ll need to post the quotes or pictures in locations where you are sure to see them throughout the day.

Starting a new habit can be easy. But what should you do to stick with it? Using this technique, it’s easy to get motivated to master any habit.

Instead of just saying you’re going to start a new habit, write it down and keep track of every single time you DO complete your new habit. That way instead of feeling defeated you can see a visual reminder of how many times you HAVE COMPLETED the habit and watch it develop over time. The hardest part is getting started. Day one, get up and do anything to get moving. This is the hardest day if you haven’t in a while because getting up is really the hardest part.

Day two, do a little more. Once you start, you’ll build momentum and get back in the habit. 5. Reset your focus.

The benefits of healthy habits spill over into a better life beyond running, too. Here are 12 healthy habits the most highly motivated runners develop, with. Eliminate the cue and your habit will never start. Reduce the craving and you won’t experience enough motivation to act.

Make the behavior difficult and you won’t be able to do it. And if the reward fails to satisfy your desire, then you’ll have no reason to do it again in the future.

List of related literature:

You don’t need inspiration, you don’t need motivation, and you don’t need discipline; you’ve built a habit through associative learning.15 It’s just like brushing your teeth, washing the dishes, taking the dog for a walk, and what have you.

“Peak: The New Science of Athletic Performance That is Revolutionizing Sports” by Marc Bubbs
from Peak: The New Science of Athletic Performance That is Revolutionizing Sports
by Marc Bubbs
Chelsea Green Publishing, 2019

It’s on the days you feel motivated and then pursue your goals that you take notice and think, “Motivation is the key to action!”

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.” by Stephen Guise
from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
by Stephen Guise
Selective Entertainment, LLC, 2016

Adjust Motivation How to select #3 Make new habit more Pick the new habit that is— motivating.

“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

Look in the mirror and use that dissatisfaction or pride that you feel to motivate you.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark, Limited, 2010

On one side of the paper, write down all the new changes you want to make; on the other side, write down the things you may need to let go of in order to really live your new lifestyle.

“The Glycemic Index Diet For Dummies” by Meri Raffetto, RD, LDN
from The Glycemic Index Diet For Dummies
by Meri Raffetto, RD, LDN
John Wiley & Sons, 2010

Place a few positive and motivating quotes around the house where you can see them, such as on your bedroom mirror or on the fridge door.

“The Banting Pocket Guide” by Tim Noakes
from The Banting Pocket Guide
by Tim Noakes
Penguin Random House South Africa, 2017

Try writing your goals when you go away on vacation or at different milestones during the year, such as New Year’s, a birthday, the beginning ofa new season, or any time you feel motivated to focus, create a plan, and make changes.

“The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer” by Natasha Turner
from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer
by Natasha Turner
Rodale Books,

Take one of those existing habits and make filling out the new checklist something they do at the beginning or end of the existing habit.

“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

Motivation – Remind yourself why you want to do a digital detox.

“Digital Cocaine (eBook): A Journey Toward iBalance” by Brad Huddleston
from Digital Cocaine (eBook): A Journey Toward iBalance
by Brad Huddleston
Christian Art Distributors Pty Limited, 2016

First consider which specific habit or attitude you really want to replace with a more positive habit or attitude.

“Yoga For Dummies” by Georg Feuerstein, Larry Payne
from Yoga For Dummies
by Georg Feuerstein, Larry Payne
Wiley, 2010

Alexia Lewis RD

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

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  • Hi Kalyn, just wanted to let you know that I love your videos, but also I really like your Spotify Playlists a lot! Just listening to your “Winter Wonders” Playlist for the first time and like always, it´s just right and I already can tell that it will be the soundtrack to many of my winter 2018 days! Thanks for your great work:-)

  • Hey everyone, wants to know more about becoming richer the best results that i’ve ever had is called the Reality crusher secret (look for it on google) without a doubt the most helpful guide that I’ve used.

  • This is what I’ve been doing in my Passion Planner! It’s a goal-oriented planner that along with many other benefits has a monthly reflection page that I’ve been using as more of a weekly reflection page. And it’s really convenient to have it in my planner!

  • Matt I procrastinated in watching this video leaving it in my watch later list. Personally as someone with ADD I need hacks and processes to trick my brain into being productive.

    Thankyou for the help your videos give me and thank you for your donation. Tom, Canberra Australia.

  • These insights are super helpful! If you’re interested in more info on how to change habits here’s another great video:

  • My current purpose is to learn english, and I spend plenty of time watching your videos to accomplish my goal. Should I close this video? ))))

  • Thomas, I just found your videos and so far I really enjoy them. Can you please do a video on how to study for practicals? I’m a physical therapy student and studying for the “how-to’s” is so much different than studying the “why’s”. Thanks.

  • Hi Thomas, I have a question. Should I buy a PC because I am transferring this quarter and I probably going to the PC for gaming and little bit of photoshopping. do you have any suggestions?

  • I’ve been pushing up everyday and it doesn’t matter if I make 20 or 100, I just do it everyday and now I am a bully in basketball, nobody can push me easily.. this is a fact not a joke, I’ve been doing it or at least a year everyday without stopping, 10, 20,30 etc. doesn’t matter for as long as you’re doing it.

  • The problem I have is I kinda wish I could drop my friend… but then I wouldn’t have any friends & there’s like nothing to gain from that scenario…

  • ik this may be basic, but thanks you for making this. i just had a really bad grade, cried for 2 hours and had several mental breakdowns and I’ll try to follow these.. <3

  • These Ideas are from the book „atomic habits“ Gotchaaa�� great video man, just read the book and you helped me reflect on the knowledge!

  • I drank alcohol all day, drunk everyday for years. I Quit it.
    I smoked cigarettes everyday, two packs a day, for years. I quit it.
    You can change your bad habits. Use your mind.
    Only you know when enough is enough. Only you can change you.

  • Thank you You guys add value to a platform such as YouTube. Your work is by far the simplest and PRACTICAL of all what I’ve seen. I can just imagine how many quality books and you must have absorbed to create such videos. Have a good one! Xoxo

  • I am a guy but I really enjoy your videos they are just so inspirational and beautiful…i like how aesthetically pleasing they are with the contrasts between the darker and lighter colours in your videos. And you are such a vibrant person, thanks for making videos Kayln.

  • it’s definitely true about changing the environment. You see, as long as i have sweets at home, it would be so difficult to resist the temptation. But if sweets don’t flash before my eyes, i could even forget about them.

  • I prefer the Calm app versus Headspace. I prefer the guiders voice in Calm and it’s a much more relaxing meditation I find personally anyway ��

  • Hey I love all of your videos they are just so inspiring and help get me to push myself in my own life. I wondered where you get your music from though as I can never find as nice music for my own channel. If you or anyone else could help me with this I would be so grateful!! ❤️ anyway love you and your videos so please never stop!! ������

  • #6 frig all those hours wasted on reddit arguing with idiots because…. I dont even know why. I have a really wonderful book here on the late Ottoman Empire and I just waste so much of my energy on reddit instead.

  • How bout for households with many people other than yourself such as large families with children who eats those sugary snacks? Or going to the gym if you’re the primary caretaker of the kids and can’t afford a babysitter?

  • I usually don’t comment on YouTube videos, but this video just hits you so well. Very easy to follow, simple tips and such inspiration to do better yourself! Keep going Matt and hopefully I can adopt 1% of your lifestyle to become more efficient.

  • See I needed this. I struggle with motivation. I get little spots of motivation here and there but it doesn’t stick. I want to do all these things but then the motivation is gone and then I don’t do it.. but I don’t want that mindset. I want to just do it.

  • Whoa this is freaky because I came up with the same idea, of reviewing and reflecting on my week every Sunday almost a year ago and it has helped a lot.

  • I absolutely love how eloquent ad passionately you speak! Everything you said in this video was put together so beautifully and I can tell that these things are REALLY important to you and not just things that you’re saying for content. You’re awesome and you vibes are amazing!:)

  • I love the idea of a daily accomplishment journal! i bet it’s super motivating when you get a few good days in a row and wanna stay on the roll OR like my day today when you don’t have much to show for and wanna improve…

  • When currently my “do things ur kind of scared of “ is going to go meet up a guy I like who I haven’t seen in a long time lollllll

  • Great video. Not sure about that takes a lifetime to form a habit because if you break it one, it’s not a habit. That logic would also mean doing it once is a habit

  • I’m so obsessed with that golden jumper omg. It goes so well with your skin tone and your hair colour, is that weird? That’s probably weird, but I love it.

  • Being in the military:
    Has to wake up early and jump into the day everyday
    Has to make bed every morning
    Cries in has no individualism or days to sleep in lol
    No but on a real note the military has helped me feel more purpose and fulfillment in my life

  • 1.      You need to control your environment. Do not bring junk food to your house to begin with if you want to eat healthy.
    2.      Hold yourself accountable. Make promise and stick through it.
    3.      Use the 2 day rule. Don’t let yourself take 2 days off in a row, it can easily develop into 3, 4, 5 days off.

  • 0:37 hard stuff first
    seth godin, war of art, art of possibility, 4 hr worjweek, the game by neil strauss, total money makeover dave ramsey

    2:26 untill action is taken, all uselss
    2:54 control ur environment, not urself
    3:33 stick notes beside environment, sometimes all u need is a reminder
    6:53 natalie now goes to gym without matt, her Social anxiety regarding gym is gone thanks to Matt
    8:37 never take two days in a row
    9:51 it will becone hard to not do habit soon
    10:06 there will always be a struggle, always, get used to it

  • I actually think that, when you really want something for yourself (lose fat, get fit, start a business) you should do it quietly, because, at the end of the day, you are the only one who cares about it. Talking from experience, i used to brag about how i was getting results from some new habit i was trying, but in reality, by doing this i was trying to justify my laziness looking for external validation from people that do not give a shit about it. I learned that the best way to do it, is to do it quietly and letting results speak for yourself, and also, not comparing with others.

  • I struggle with depression quite bad and especially with this Coronavirus lockdown shit I’m loosing myself and needed to watch this to help motivate me again so thank you so much, keep doing what your doing x

  • Something i can recommend based on my own experience is to slow down. 1 step at a time. Build one habit and dont complicate it by trying to do too much at a time. For example i wanted to build habits for cold showers, i also wanted to work out more but because a healthy diet is important for working out aswell i tried to plan it, lay out that perfect plan of a diet and being super motivated for working out and it went nicely for like 3 weeks and then i quit because i got overwhelmed by all these new things i need to pay attention to every day. But if you take it step by step, its way easier to make it stick. Just start working out. SUre a diet is important but working out on a non optimal diet is better than not working out at all. Once the work out routine becomes a habit you might notice that after working out you really need to cool down and a cold shower is actually pretty nice after that so the second habit builds up itself by building up the first habit. And once that one is in place, then you can start to expand on it and work on your diet. But even for the diet i would say step by step. make it a habit to have a healthy breakfast and work on the other meals later. Slowing down and taking every habit as a single project to work on is so important, at least for me. Working on multiple things at the same time does not work for me

  • this is seriously the most motivational and touching video i’ve seen, everything made me think like, I can do this and should do this. Thankyou so much for making me feel more worthy and be ready to shine <3<3

  • U’re so beautiful. ✨ I find u right now, while trying to organize my messy life, because I was so lazy lately and have no motivation to do anything. Everything was hard. Till now. Thank u just for existing! ��✨��

  • hiii, i wanted to say (i mean nobody cares but who cares ahahaha).. i had like fuckin deep depressions and i did a few things off this list (not trough this video, muttis still very good) and it really helps. trust me, or her lol.
    its better to have way less friends but it will 1 help u a l o t and 2 u will have more time for ur real ones:)))

    also a tip if u can’t sleep: watch asmr (u can watch it to if u can sleep lol), its really cool

    i don’t know but i just wanted to say that lol

    stay good, love y’all guys:)

  • That´s right! Motivation is the starting point for big things. But to make a difference you must do something. If you don´t know where to start, begin by reading a book. Some of my favorites are on my small website: Very interesting style of animation by the way!

  • I think people don’t change because they always think it’ll take forever because “studies” show. Well those studies didn’t include me. Or the vast majority of people. Studies are dramatically flawed even when people try their best to get a completely unbiased and a true sample, I can’t think of the term where it best represents everyone. Even still those studies are usually shit. At best they tell you a generalized idea but it is by no means fact. You can change over night. I went from putting on a few lbs and wanting to work at it for 2 years and not doing shit but sitting in my ass and then I woke up one day and that was it. Been working out ever since. I have wanted to quit smoking for a while now, was smoking 2.5 packs a day for a while, dropped down to between 20-30 cigarettes a day then juts overnight that was it. Any time I hear “studies show” I immediately quit listening. If someone said studies show that Americans favorite hobby is surfing, that would mean they probably only asked people along the cost where people surf. I’m sure surfing isn’t the favorite past time of people in Montana or Oklahoma. Now if they said the favorite hobby was riding horses, where did you ask? No one ever polls everyone so no study is actually accurate. Now I’m not knocking studies, they have their place, but don’t just accept it. You can change literally in the course of one day.

  • One of my daily resolutions is to go to bed at 9 p.m. and wake up at 5 a.m. so I can workout before school �� and it has been a success so far! HUGE TIP: get an accountability partner who will check on you and say hey 1 hr before bed and bed time now! Goodnight-> it has helped me so so much!

  • Hey! Just want to say that I love your videos, and am trying to start something similar of my own. This has been very inspiring:)


  • The internet is full of people like this guy that doesn’t really understand what he is talking about he is just regurgitating other people stuff but doesn’t really understand, he said he doesn’t have an opinion about something before he reads about it ��, that means he has no common sense or intuition what if what he read in incorrect?

  • I’m a little confused. by a 30 day habit. Does that mean you quit dong these things after 30 days? I thought it takes longer than 30 days to develop a habit,

  • I inadvertently made out a habit to go to daily aa meetings for an entire year. I stayed sober but doubted the effectiveness of the meetings. Then corona happened. I was truly distraught without them. I’m still sober, and truly shocked at what a difference these meetings have made in my life

  • I researched habits/forming habits last year & discovered Gretchen Rubin’s The Four Tendencies quiz, I completed the quiz & went on to buy her book (same title).
    As a rebel tendency, habit forming doesn’t work for me, however challenging myself to do/be better, learning & change really are. The 2-day rule really resonated with me as a way to build on doing something I belive in, ensuring momentum at all times, without it feeling like an obligation. Thank you, I’m glad I’ve found this channel.

  • Oh I loved this video! ❤️ so many wonderful helpful tips. I really resonate with your personality too! I wanted to ask, what lipstick are you wearing in this video? It’s so lovely!

  • My brother is a energy vampire. I can’t get away from him. He makes me cry every day and my parents say that he is to young to have done anything to me (He is 5, I’m 11)

  • I don’t know if I’m the only one having this issue, but I only search for these types of videos in exam season or when a deadline is very close, I then tell myself I’ll start doing these things after I’m done with exams so I can become a more productive, better person. But after I’m done with everything I never come back to these videos and the cycle starts all over again. I’m kind of done with it and I’m just mad of myself.

  • Well if you ever have a hard time not procrastinating with your cardio just try to remember, if you’re trying to gain muscle mass: Cardio has plenty of benefits to increase your muscle mass gain rate. Do cardio and you’ll get better gains.

  • HI!!! check out the meditation app CALM. For me, I like it waaaaay more than Headspace. It has more meditation ” topics” and activities… try it one day. I am enjoying your vids.

  • It’s really inspiring! Thank you so much for creating this vid!
    Let me share my personal experience with you guys: I used to be that kind of person who always failed to make a good habit. So I tried to invite my friends to build habits together. Every day we motivate each other and keep our routines through a habit tracker App (FYI if it’s useful, it’s called PingPal, free DL but iOS only). That’s how I make a new habit stick. Peer pressure has become part of my willpower and it really works lol

  • I have a quiz next Friday and I’m trying to get flash cards together to study. I usually go with Quizlet, but after you’re picture memory suggestion I moved to a new app that has pictures without the upgrade. Anyways any tips for studying cellular structure and nutrition in a weeks time?

  • I’ve been spending time with the help of my son studying becoming richer and discovered an awesome website at Reality Crusher Secret (google it if you are interested)

  • He mention in step one “if you don’t know why you are doing it. Then you won’t see point ” and then he mention the golden circle it is about “ask why and then how and what ” then he say “if you don’t have a purpose right now, pick up a skill that helps you once you do.”
    I don’t understand. If don’t have a purpose why should learn a skill. Is it to get closer to the goal? So we keep going? I don’t understand…

  • you have the prettiest eyes i have ever seen and also, nice advice i really needed it lately because i’ve been finding it so hard to stay motivated to do academic work:-)

  • You’re honestly the only lifestyle advice channel I can watch and not get bored �� thank you for keeping these videos succinct, entertaining, and to the point. The visuals are really aestheticly pleasing, and informative.