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How To Properly Build Your Habit (MOST IMPORTANT Tamed Lesson)
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- Опубликовано: 7 авг 2024
- In this video (Lesson #5), you're going to learn how to properly build your habit. We're going to cover how to pick a good cue, how to create a Low High Bar for your routine, and how to pick a reward that will make this habit stick.
After watching this video I encourage you to write down your Cue, Routine (Low + High Bar), and Reward in the comments below. After doing so, you can begin your habit building journey!
Previous Lesson #4 (If You Need To Pick A Habit):
• 3 Habits That Will Cha...
Start From The Beginning Of The Tamed Course:
• How To Quit ANY ADDICT...
The Tamed Course was made possible by the Patrons of this channel. If you want to help support the channel, and help me continue to make content like this check out:
/ improvementpill
If You Are Interested In Coaching:
Email Me At ImprovementPill@Gmail.com
Habit: Reading
Cue: Morning alarm
Routine: shower, read book
low: 5 pages
high: 2 chapters
reward: episode of anime
Best reward😂👌
@@jellyfishlamp3611 agreed
Otaku
Now that's my boi
Lol same reward
Funny, I just started this series today, but have been working on my gym habits for a few months. This morning I told myself "I'm just going to go to the gym and maybe do some light cardio for like 20 minutes just to get myself there." Then as soon as I got out of bed, got myself to the gym, and was there, I decided to do my full weightlifting routine and cardio for an hour.
The fact that I had a "low bar" of only doing a 20 minute light workout got me to the gym, and getting there was the hard part for my willpower, once I was there I did a full workout that was great!
BKrandy congrats!
Aré you still doing it
BKrandy great
@MāŢäŁĮX Øfficial Čhannel lmao I just saw this but my entire routine with the weights and cardio was 1 hour, not just cardio for an hour
@@BKrandy0 😂 you shocked the dude
No doubt, this is the best hack of life that I have ever known!!!
@@vidy452 moi.
Indian Bhai ??
@@fwfry3144 me too
Hold up, reward your new habits with primitive rewards such as sex when u are trying to quit porn?
He copied this almost exactly from James Clear’s book Atomic Habits… Go check it out and see for yourself.. Improvement Pill should have atleast given him credit.
Who else is starting in 2020
Habit : meditation
Cue : getting out of bed
Routine : get out of bed
Sit on the floor
Set timer to 5 mins
Low : 1 min
High : 15 mins
Reward : music
So how is it going up for you?
I guess il do This👍
I'm following this
One year, it should have sticked now
Same but'll use breakfast for reward
Habit: Meditation
Cue: Waking up
Routine: Waking up, making warm milk with honey, sitting down, setting a timer for 20 minutes, meditating
Low Bar: At least 1 minute
High Bar: At most 20 minute
Reward: Warm milk with honey
At least 1 min? I think your low bar is kind of low.
And if I don't have this time everyday at the morning, can I do it at night before sleep?
Yes, but as far as I know and have read, you need at least 5 minutes for meditation to have any effect. When I meditate I give myself 1 minute more just so If I move or scratch my nose or something I still have 15 minutes where I stand still, don't move and connect my breathing. I am not trying to be mean or anything, I am just saying 1 min is not enough to feel any effect and if he does't feel the effect he might find it hard to keep it up.
There is this book called Presence process where it explains meditation and presence and can be really helpful.
to where as I understanded, this 1 minute low bar trick is to "cheat" your habit, so sooner you will find it 1 minute not enough and will naturally want to do more then this.
Bruh I've been looking for something like this my whole life.
This is literally should be a Jr high course. A mandatory course!
Rchrdpnc Cruz YES IT DEFINITELY SHOULD I’m in middle school right now and it’s been helping a lot
Rchrdpnc Cruz everyone should writes there congress person and get this done!!!!!
Ikr? It should be taught in schools. Hard part however is actually being consistent which can still be very difficult
The LOW / HIGH BAR!!! I’m so glad I watched this again. I’m going to try to make meditation my keystone habit, I was going to switch to exercise but I can do 1 min of meditation regardless of what’s going on.
Habit : Meditation
Cue : Sit in proper position after working out (This has actually become a habit)
Low bar : Meditating for only 1 min
High bar : Meditating for 5 minutes
Reward : An episode of anime
I have actually made this into a habit for over a month.
Habit : Reading
Cue : After lunch
Low bar : Read one page
High bar : Read one chapter
Reward : An episode of anime
Wow 1 Successful and you added another
I also made the reward of reading to be watching anime 😂
About willpower..well I have a little tip I found that works amazing..at least for me..it is a 5 seconds rule and it is not that 5 seconds rule..:)..basically everytime something you know you have to do pops into your mind you just start counting and just move and actually start doing the thing before you get to 5..this way your brain will not keep you from doing it because you didnt hesitate..this helps somehow outsmart the brain..if that makes sense to you..by the way I use that along with the Implementation Intention technique found on this channel for longer term decision making..wonderful stuff..
I will do it thanks
Wow guys thanx a lot^^
Nice! I heard about this from Mel Robbins!
Helpful .
Habit: Practicing piano
Cue: Coming home from class, hanging up my keys
Routine: Sitting at piano, warm up drills, practicing
Low/High Bar: At least 5 minutes, at most 30 minutes
Reward: Sweet snack
I have so many habits that I want to build- it's so hard to choose just one at a time!
Hey sweet snacks are kinda unhealty so uhh eat a banana .. maybe? Or an apple?
Kara Smith Best Of luck Kara, you got this girl!
Improvement Pill How soon can we start additional habits? when the first one is automatic? 30 days? when it feels easier but not yet automatic?
Hey Kara. Same here...I chose fitness and reading but then I remembered I have to be regular with my piano practice too!
@@borakocabas4794 1. Thing at a time
Habit: Fitness
Cue: Waking up
Routine: Hear alarm and instantly get out of bed. Turn the alarm off. Get dressed in gym clothes. Grab gym bag with drink bottle, towel and wallet inside. Pick a podcast and start listening. Walk to the gym (about 13 minutes).
Low Bar: Exercise for 5 minutes. For example, walk on the treadmill.
High Bar: Workout for 1 hour.
Reward: Listen to an interesting podcast and have a great meal afterwards (e.g green smoothie).
How’d it go?
@@dobb2106 He now have abs
So how was it
@@sina7256 it went well!
@@t.e.n3466 reached your goals? Is it worth it?
Habit: Reading
Cue:morning alarm
Routine: get up grab my book, and read it in the living room
Low bar: at least one page
high bar: at most of 5 pages
Reward: getting a snack
Thank you for making these helpful videos free!
My cue for meditation will be waking up in the morning. Low bar will be to close my eyes and focus on 10 breaths, no time requirements. High bar will be to spend 20 minutes meditating. My reward will be eating a nice breakfast. Thank you!
Improvement Pill so identifying steps. How will it help?
Same
I think you are focusing on two task in your low bar, focusing on breaths while counting them. So putting a timer is better than counting breaths.
Hy
Cue: urge to be entertained
Routine: Meditation
Low/High bar: 3 minutes at least, 15 minutes maximum.
Reward: listening to music and/or watching RUclips.
I like this one because people who choose waking up as a cue don't have an oversleeping problem I'm facing :)
@@cedrics7374 i too have this problem and i also reward myself with watch youtube
Lol, this is exactly the same cue and reward I picked for my meditation habit
Did you stick with it?
Primitive rewards are funny I think about the time I was in college and I would do my homework and study and then reward myself with smoking weed. Safe to say I had a 3.9 highest
Brooo😂😂😂😂
Lmao
hahahah 💀💀💀
😂😂😂
One HAS GOT TO have the mindset of improving! The new habits you're trying to build has to become a priority. When I think of it has important, it makes me remember it more. I'm also finding that self discipline and self reward is very important and it does make a difference! Your videos are always filled with great, helpful information. Not only do they help me, but they inspire me to keep trying no matter how much I fail! Thank you! 👏💖
Habit: Reading
High/Low: at least 1 chapter, at most 2-3 chapters.
Cue: I go to bed.
Reward: Sleep.
The reward will be claimed anyway
Improvement Pill, TechDetour has a point, hasn't he? And a question: low bar and high bar deserve the same reward?
Lucas Daniel Santoro yeah i think so
yeah I think it does because as he mentions it is about showing up! so no matter if you do low bar or high bar, you did show up, which got you closer to the line of automaticity, which is why you get a reward :D
Okay, thank you!
Habit : Meditation
Cue: Waking up
Routines : Waking up, setting a timer and Meditate for 20 minutes
Low Bar : Atleast 5 minutes
High Bar : 20-30 minutes
Reward : Hear to music or watching anime or seeing some motivational videos
Let's go brah boutta beat the heck outta my addiction its gonna be for my addiction
you have to set your low bar
Lower then 5 min
Bc if you wont be motivated to maeditate
You will easily miss a day
Think ab making the lower bar 1 min
@@airplaneymation5171 yeah i know but I have been practising meditation for a long time actually, it's just been a while since i forgot to do it but thanks for the suggestion! :D
@@kapil7078 Keep it up bro! :)
@@jumpiko4553 Yessirr! In a month streak outta my addiction :D
IP: "Eating is unavoidable"
Extended Fasters: Hold my water
I would recommend all of you to Read the book "the power of habits" it goes more in detail about the cue-routine-reward habit Loophole and gives some great examples.
Thanks will check it out.
how about the book atomic habits
Habit: Fitness
Cue: Phone alarm
Routine: Perform the days workout I have set out for that day
Lowbar: workout out for 5 min
High bar : do full workout
Reward: either relax and watch TV show episode, post a post workout pic or eat a delicious meal afterwards
Thanks for the improvements how does this sound
Habit: Fitness
Cue: Phone Alarm
Routine: put on shoes head out the door
Lowbar: do five min of workout
High bar: do full workout
Reward:eat a delicious meal
Thanks
@@dajourmorley145 how did it go?
@@ancientprezent7916 he probably messed up.
Did you stick with it.
Habit: jogging (or on rainy days workout)
Cue: brushing my teeth
Routine: putting on sports clothes, drinking water, leaving the house (10/60 minutes)
Reward: Warm shower
Man warm shower sounds lovely thanx I will use that
Exercise is now my default setting for almost a year.
Now i am going to start meditating…
Thanks a lot man…
Hands down the best practical video about building a habit on youtube! 😍I've read books/articles & watched so many videos on the subject but this is the first time I see a clear, step-by-step process that I can follow easily and that gets me excited to try once again with building the fitness/going to the gym habit I've always wanted to try. Thank you! 👏😊
How is it going so far?
I agree, I’m switching from meditation to exercise but my goal keystone habit is meditation. Hope you found great success here!
Thanks for making these bro its so clearly laid out. really feel like i'm going to make some permanent change now!
Suggestions on reward for meditation?
I never leave comments but I feel like your content deserves one. This material is invaluable, thank you for this. I’ve been trying to re-structure my habits and it’s been so hard but this information is life changing!
I just wanna say that you changed my life... you have been a life saver. I hope that your videos grab more attention and reach the minds of young or troubled people so that they can have better lives
Cue: Getting home
Routine : Study (Low : 15min - High : All work done)
Reward : 20min nap
SHOUT-OUT TO THE 8% 💪💪💪
What is 8%?
According to the video, only 8 % of people who make New Year's Resolutions keep those resolutions.
❤️❤️👊🔥⚡
Please don't disregard the rest of the 92% we don't need that kind of slander. We're here to learn and do better.
@@heyitsritu lol watch the video
I just watched all four videos in order. Amazing how much sense they make after putting them all together.
Thanks to your team and all others who helped to create this course without charging a penny.
People like me (who have almost reached zero) need to improve their lives. More power to you.
👍👍
Habit: Meditation
Cue: Waking up
Routine: Sitting down, meditating
Low/High Bar: 30 seconds - 10 minutes (can't be late for school)
Reward: Breakfast
Pick up a reward you only get if you do your routine. Youll still have breakfast wether you meditate or not. Other than that great job
A certain kind of breakfast you really enjoy might be better?
Ok here’s mine :
Habit : workout
Cue : my vitamin pill
Reward : relaxing shower
Low bar : 8 min standing workout
High bar : 30 min body workout + cardio
This is an amazing series, many of us struggling are also broke so thank you so much for making it available for free
In order to fix my sweets addiction i have chosen to build the habit of sketching after the evening's meal. This is one time when i truly tend to crave for a lot of eating and kickstarts all my other triggers to eat late at night. So, after eating I will get my sketchbook and a pen and draw at least at a small doodle for as long long long as one hour. (bcs that sometimes happens when i get inspired) The immediate reward is the relaxation that drawing gives me and the enjoyment of the process. I hope that in time, i will be able to also huild up focus and the act of going with the flow more while drawing also to relax.
This is really helpful, THANK YOU!☺️💕❤️
I need this to day. I've been writing down what I should do to get me motivated.
I have post-sticks all over my room doing the same thing. You are not alone.
Select a reward which should be only rewarded when you do your habit
Today*
Thank you so much for making these kinds of videos, they are truly life-changing. It has finally given me a simple yet effective way to get started again..which is all I needed.
My habit will be meditation. My cue will be brushing my teeth, morning or night. My routine will be sitting or laying down, and listening to a pre-downloaded guided meditation. My low bar will be 1 minute and my high bar will be 20 minutes. My reward will be watching one fun youtube video/tv show of my choice.
I love how you can analyze and explain the origin of the habits so that it becomes easier for my brain to understand. Thank you so much for all these lessons . Fan from Indonesia :)
Habit: Fitness
Cue: Alarm on my phone
Routine: Lifting heavy weights and Cardio
Low/High Bar: At least spend 10 mins on working out, At most complete the whole workout
Reward: Dinner (Love food in general)
Habit: fitness
Cue: brushing teeth
Routine: in morning go for a run, in arvo workout
Low bar-run around the block 5 minute workout
High bar-sprints/3km run, half hour workout
Reward: morning-shower, arvo-dinner
This course is GOLD..!
Appreciate your work. I had some of these ideas half-formed in my head but you explained it all.
Habit: Fitness/Diet
Cue: feeling hungry
Routine: Exercise
Low/high: L: a easy bike ride H: Biking the track 3 times as fast as possible
Reward: Eating Nice Healthy Food
Meditating .
Cue : Before I sleep
Routine : Meditating for 20mins a day . Max 30mins . Min 1min
Reward : Listening to Music after meditating
Awesome reward. Music. thanks
To meditate right before sleep isn´t very powerful, because you are full of emotions and thoughts that you collected over the day .You might have a harder time to focus.
felix drexelis Personally I meditate in the morning and before I go to sleep. When i forget to meditate before I go to sleep I usually have less energy the next morning.
Great reward
felix drexelis Yeah I meditate in the morning too . But it's just like 5mins bcoz I'm in a rush 😂
Habit: meditation
Cue: any type of boredom
Routine: slow down and breath in and out through my nose
Low end: like a minute minimum
High end: 10 minutes
Reward: paying attention to 1 thing is very stimulating to my adhd brain and is something to do and it’s relaxing
This is purely genious! I automatically work out every day because of this. My reward is to play computer games after. My low bar is 20 push ups but usually I make the 20 push ups and run 5 km. That low bar idea is so great.
Habit: exersice and study
Cue: waking up (5 or 6 am)
Routine: wake up _brush teeth ,drink water +exersice , clean home , study
Low : exersice for 15-20 min
High : 60-90 min
Reward: use phone
*CONGRATS* Improvement pill on reaching 600k subs *HOW ARE YOU FEELING*
This was honestly amazing 👏🏾
you are saving my life bro. these informations are what we need to grow stronger...
Cue: right before I go to bed
Routine: meditation
Low bar: 1 min
High bar: 10min
Reward: watch my favorite show at the time(already using the laptop as timer anyways)
Habit:Reading
Cue : wake up -
Routine get off the bed -splash eyes with cold water- warm milk /green tea /coffee
get the book and start reading on the chair and table
Low bar :1-5pages
High bar :1chapter -1.5
Reward : soothing music with a cup of coffee/milk /green tea
But today ill take the cue as before bed and start now at this very point of time to blend in with this habit.
Are you still reading?
Did you stick with it?
Habit: Meditation
Cue: See my bedroom's floor
Routine: Wake up, eat, wash my teeth/cleaning my face, meditate
Low/High bar: At least 1 min, at most 20 min
Reward: Watching RUclips videos/Playing a game (basically relax until i go to class)
I'm having some trouble to get my Cue but i'll try my best to do it.
Habbit: Fitness
Cue: Waking Up
Routine: Hearing the alarm and getting straight out of bed, grabbing a glass of water and drinking it, brushing my teeth and making my bed, getting dressed, and going for a jog.
Low Bar: Light jog/Speedwalk for at least 5 minutes or up the road.
High Bar: Jogging/Sprinting Intervals for 30 minutes or until I reach 5 KM followed by a 45 minute calisthenics workout and 10 minutes of stretching and cooling down.
Reward: A healthy delicious breakfast, relaxation until my day gets started, or if its a weekend, watching some RUclips afterwards, seeing as RUclips is my main form of entertainment nowadays.
Honestly, I love this whole strategy because it makes it feel like this entire process is going to be much more reachable and sustainable than it has been before, plus it'll help me overcome my pornography addiction that has been ruining my life for so long... Honestly love everything about it!
All the best
habit: meditation
cue: every time i take a dump
reward: my bowels are empty
Habit : Reading
Cue : Break after dinner
Routine : Go to my room, read in my bed on my phone.
Low : a page
High : 1h30
Reward : videos on phone
(I feel like the reward is a bad habit but one step at a time)
Thank you, so so much!
I have had so many setbacks. It has been frustrating, now I can finally achieve my goals and habits. 🙏
I hope you did
Thank you brother for the amazing and life-changing content.❤️❤️
Cue:
Brushing teeth
Habit:
Reading book
Low bar-5 minutes. High bar-20 minutes
Reward:
Packet of Crisp and chocolate and watching my favourite show for an hour.
HABIT: reading
CUE: 5:30 [alarm in the beginning]
ROUTINE: collect desired book based on mood / preferences, find a comfortable place to sit, set up preferred atmosphere [light background music, heater (?)], set timer for 5 mins, hide devices or place far away
LOW: 3-5 mins
HIGH: 30 mins [30+ if genuinely interested]
REWARD: screen time
wow!!!this is insane that this guy is giving all this for free......thank you so much
I just realized my cues for bad habits... walking outside listening to music is a cue for smoking ... and eating is a cue for watching tv or RUclips videos... man I love the authenticity of your videos ... this is no bs ... I’ll give meditation a try then I’ll get I to reading ! And then weight lifting... I really appreciate you making these awesome videos you’re helping a lot of people! And my cue for meditation is going to be waking up in the morning and the reward would be watching tv for an hour eating breakfast 🥞
Hey, thank you for uploading that course for free, it seems to be really useful! However, some of my questions remained unanswered, maybe somebody could comment on that.
Does it make sense to work on several habits at once, or is it better to first establish one habit, and then continue with the others?
Is it necessary to practice habits every day, or can you set up habits for once every two days or maybe even for once a week, since I am quite busy and if I would do all of my habits every single day, my daily routine would be too large to manage. My last question is about the cues. I want to establish a habit of being excited all the time and not being negative, how would I cue that? It is easy to forget this, so a tip would be nice.
Thanks again!
Cue: Wake up
Routine: Meditate - sit down, observe breathe, let go of thoughts
Low bar: 1 minute / guided meditation
High bar: 30 minutes / solo meditation
Reward: Go back to sleep
the perfect one
Great reward. :D
Wonderful reward 😁 I can do same but I have to go to school 😂
I am not gonna lie you have an excellent reward 😂
This is brilliant!
So much knowledge I have attained. I love you Improvement Pill team😍
Keystone Habit: Meditation
Cue: washing my face
Low/High Bar: 3 min/10 min
Reward: latte
Side note: I chose meditation because I'm always so resistant to it. I know the benefits, so I'm excited to implement this. Thank you!!
Hope you're doing OK
Habit: Meditation
Cue: Waking up
Routine: Sit up in bed, set the timer, focus on breathing.
Low/High bar: Atleast 1 min. max 20 min.
Reward: Coffee or a cold monster rehab.
Should i stick to only 1 reward or is it ok to have 2?
Thank you so much improvement pill. You change lives.
I think is best to have just one..
The idea of Primitive Rewards is hell of a smart idea. I love that !
Thanks man. Really helped a lot.
Habit: Working out
Cue: Daily alarm (telling me to workout)
Routine: Following my Monday-Sunday workout schedule, and reflecting on how I did and how I could do better.
Low bar: 20 minutes
High bar: 35 minutes
Reward: Chocolate protein shake
I will give an update on 10/15/21 on my birthday, at 4:00 am!!!
3/4 more days!!
Update?
people never comeback to make an update 😞
Where is the update?
@kinkade2156 Doing great!! got my mental health under order.. and I'm actually on my way to the gym right now haha!! been killin it! hope all is well
Habit: Reading
Cue: lunch
Routine: eat food, grab my book and start reading.
High : 1 chapter
Low : 1 page
Reward: 1 episode of my favorite show
Excuse me sir I have a question cause your goal quite similar to me. Do you allow yourself to watch any of your favorite show before you have done the task?
@@NuthachaiChaidee nah cause that would be kinda like cheating. Only reward yourself after doing the task :)
Great course man! i've taken on meditation.
i chose my cue to be when i log on my computer(at home), my minimum is 5 minutes and max is 20, rewards are watching youtube videos or eating something tasty
thanks again!
I love your channel, this is so useful. Thank you.
Habit: Fitness
Cue: 7th Period Offseason
Low Bar: Workout when I get home
High Bar: Try my hardest the whole period
Reward: Watch my favorite TV show
Habit- reading
Cue: Waking up
Action: Read for 5pg to one chapter
Reward: food with snack :D
Note: Wake up at 5am because you have school later
I personally didn't find working out to be a hard habit to build. In the beginning and still to this day I love it because I'm always chasing my future self. I love pushing my physical limits and seeing how far I can go.
REALLY Thank you for making these HELPFUL videos.
MY
Habit: Meditation
Cue: Waking up 4am
Routine: start sitting 10 minutes
Reward: listening to music + dance or 1 motivational video.
Low BAR: At least 1 minutes see my thoughts
High BAR: max 90 minutes see my thoughts deeper level
Habit- Exercise
Cue- waking up
Routine- wake up wear shoes exercise
Low- 10 min
High- 30 min
Reward- extra sleep
Habit: Workout
Cue: Turn computer on. Notice Workout.txt
Routine: Read Workout.txt and do exercises
Low Bar: 1 set of every exercise
High Bar: Full routine + 1 more set of every exercise
Reward: Watch one episode of Big Bang Theory
What happens when you finish the series?
This course has changed my life forever.
You are amazing. where did you learn all this stuff? You are an inspiration and you should receive a medal. Your lessons should be taught in school and college. Thank you.
Habit: Reading
Cue: getting into bed before sleep
Routine: grab a book from desk, read.
Low bar: 5 minutes
High bar: 45 minutes
Reward: sleep
Maybe set your low/high bar with pages and chapters instead of time spent
I don’t think sleep can be a reward. Because if you didn’t read last night. You could also be sleeping without reading.
Can You make a Video about getting up early in the morning?
Paul - Piano he already has multiple videos on his channel about that shouldn’t take long to find them if you take a look
Fluids Oops thanks :D
Habit: Meditating
Cue: Waking up
Routine: Sitting down, setting alarm, meditating
Low/High Bar: At least 1 minute, at most 10 minutes
Reward: Watching one RUclips Video right after
Thanks for your video! :)
thank you so much for this valuable information,seriously life changing
Habit:Fitness
Cue:Alarm at 9 pm
Routine: Low bar: Do 10 minutes of workout, and 1 minute run
High bar: Do all workout, and 4 minute run
Reward: Play
Habit: Meditation
Cue: Waking Up
Routine: Set alarm off, go on the ground with mat, meditate
Low Bar: 5 - 10 minutes
High Bar: +20 minutes
Reward: Listening to great podcast :)
Clap..clap.
Did you stick with it?
These information are giving me goosebumps
THANK YOU SO MUCH FOR YOUR GOLDEN ADVICES!! :D
Habit: Reading
Low/High bar: 10 minutes- 30 minutes
Cue: Feeling bored
Reward: Play for 30 minutes
The only problem I have with this is your idea of the reward system. To me, it makes no sense to reward yourself with something simply because I'd assume that you'd become dependent on the reward. So, if for some reason you knew that the reward wasn't possible one day (like if you don't have time to get a nice meal after working out) you wouldn't feel motivated to do the task. I'd appreciate if you'd clear this up for me, thanks!
It's not about the reward. It's about associating something pleasurable with the habit that you are trying to build. Once you associate the pleasure from the reward with the action that came before it, building a habit becomes easier. It's no longer a chore but something you look forward once you associate it with pleasure even if there is no immediate reward later
I chose my low bar be reading a book for 30 seconds. And since that is meant to be done everyday, I imagine it’d be funny when you’re going out with a friend for lunch, and make an excuse to go to the toilet just to read a book for 30 seconds 😂😂😂
My cue will be eating dinner. My routine will be putting on my shoes, getting my keys and jacket if it is cold, and going on a walk or run. The low bar is going on a ten minute walk and the high bar is going on a ten minute run or hour walk. My reward will be a small dessert like a wafer cookie or a piece of fruit. Thanks for making this course!
Yeah man thats a really helpful video... you should make a video about managing time as a student... right?
Habbit: Workout (at home)
Cue: Getting home from school, or other activity.
Routine: Put on shoes and training clothes and Excersizing.
Lowbar: 10 Push-ups
Highbar: 1 hour workout
Reward: Sitting down on the sofa and enjoy a glass of could milk :)
It’s been a month are you still sticking to your routine? Just checking 😂
@@prodshady been a year wonder if he sticked to it
Habit: Fitness (exercise)
Cue : Returning from tution.
Routine: Put off my bag . Wear a comfortable cloth and empty my room close the door and taking out my diary which consists the list of exercises . And start exercising.
Reward: Watching funny videos which I like or self help videos.
Low bar : 3 exercises
High bar: 12 exercises
This changed my life! I could never stay sober, if i managed a day it truly felt like an accomplishment. coming up to 6 months now. Not a drop.
I have never bought in to help groups and I have always laughed at people like Improvement pill, how wrong I was. I'm a different happier more focused person now, Thank you.