How to Change Bad Habits and Become a Better You
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- Опубликовано: 8 июн 2017
- To form a habit, you need to repeat a behavior until it is reflected in the structure of your brain. It's often best done in tiny steps.
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Another great video:
• The Power of Habit
The book: "Power of Habit" by Charles Duhigg:
/ the-power-of-habit
Full script:
A habit is a fixed way of thinking that leads to automatic behavior.
The benefit is we don’t have to rethink again and again what to do. It just happens and can have good side effects. But a bad habit can also hurt us or hold us back from progressing. Although, like anything, we can learn and unlearn them. But first, let's try to understand where they come from.
Habits are made by experiences creating fixed ways of thinking inside our brains. To explain this, let's compare what happens inside your brain to what happens on a farm. There is a farmer named Joe, his vegetable garden, the chicken shed, and a mailbox. Every morning farmer Joe first walks to the vegetables, then checks on his chickens, then collects his mail and then walks back to the house. After a few days of this routine, his trace becomes more visible on his farm. After a few months, the trace becomes fixed pathways. Not only on his farm but also inside his brain.
One night Joe has a magical dream where he discovers his love with all living creatures. The next day he sets all of his chickens free. The funny thing is though, instead of adjusting his behavior, he still walks blindly from the vegetable garden to the chicken shed. The trace on the ground, and inside Joe’s brain are now just too deep. To leave the path of habit, we have to go down a new road. This takes time multiple repetitions of our new desired behavior and willpower to keep going.
A habit is often a response to a certain trigger, which follows a routine and usually ends with a reward. This is also called a habit loop. Joe’s trigger is the vegetables. As soon as he waters the last tomato, he starts his next routine to automatically walk to the chickens. His reward is to find eggs. And because rewards release dopamine, a neurotransmitter that makes our brain first happy and then hooked, we get stuck and can’t let go anymore.
Joe's sister lives in the city. She has a funny habit. Whenever she hears her phone, she automatically looks at the screen. Most of the time it's just a random irrelevant message. This happens even if something far more important was happening right at that moment. The sound from the phone triggers a routine in the hope of a sweet reward and some of that addictive dopamine.
To change a habit, journalist Charles Duhigg recommends redesigning the habit loop. Say you like going to the movie theater, but whenever you do, you eat too much of that sweet popcorn. In this case, your trigger is the popcorn stand that you pass by whenever you go to the movies. Your routine is buying that popcorn. And your reward is snacking during the film. To change your habit, you could keep the trigger and keep the reward, but replace the routine. Instead of sweet, get salty popcorn. Later maybe even fruits.
If a problem gets very serious, remove the trigger. Stop buying movie tickets. If we can’t leave our phone alone, we can turn off all the notifications. And if we have friends that get us into situations that can trigger a bad habit, we can make new friends that don’t.
Some habits are tricky. Procrastination for example. There is no clear trigger, routine or reward. It just happens. Habits like that can be changed in tiny steps that lead to small rewards. Next time you procrastinate, try to make some short breaks in which you focus. Your trigger can be the full hour on your clock. Once you hear it, focus on your work even if it is just for 5 minutes. After, reward yourself with a piece of chocolate. The very first day you do that, you will already create some new traces in your brain and the next day some more. After a few weeks, it will be easy to walk down that road.
Many small steps added together, make a big difference over time. After all, we still have our entire life in front of us. And to becomes successful, good habits are probably our best bet. As the famous poet John Dryden wrote: “We first make our habits, and then our habits make us.” Tell us. Have you ever learn or unlearned a habit? Please share your experience in the comments below!
Sources:
psyserv06.psy.sbg.ac.at:5916/f...
exerciseinc.com/how-to-start-a...
www.mpg.de/7426068/F001_Focus...
I started watching informative youtube videos to lessen my procastination via facebook.
Gatchaman Series lol!
@@jalaybi Same !!!
same lol
I also procastinate a lot...have to change it
I unlearn... My negative talks with myself and learn positive talks with my own self... It's improved my life a lot.
Habits that I unlearned,
1.) Drugs
2.) Alcohol
3.) Smoking
4.) Masturbating (9 days free and the hardest one to unlearned, it takes uncountable relapses)
5.) Video Games
Habits that I learned,
1.) Jogging
2.) Waking up between 4am - 7am
3.) Meditating
4.) Reading
5.) Calisthenics (Body weight exercise)
wow that sounds great, congrats
Hokum Isolated .
u relapsed, didnt u?
Animesh Kumar pure willpower
Tinky Winky - semen retention is the fountain of youth & supreme health & well being.
wow...respect!!
Im Training myself 3 habbits right now. First: meditate twice a day for 4min. (I started those habbits 4 days ago for better concentration) Second: Read a book for 30 min. 3. Wake up at 6 am every day.
Mathis1207 awesome. Just asking, is 4+4 meditation enaugh for you?
Teu Meka Im trying to improve my time, I just started recently
Mathis1207 keep on that one week at a time. If you combine this with training you'll be a god in a year
I dont know if i'll be a god, but I hope to improve myself. Thanks :3
Mathis1207 how much r u following this habit?
I started a habit almost a year ago. I’ve been meditating 10 mins a day (continuously, whatever happens, even if I don’t feel like it or even when I got sick for real). Now, I’m calmer, more patient, and I respond to events better than ever.
You can do it too!
I am unable to understand how could people possibly overlook videos like these? I mean the content is outstanding, and the minute videos is just what we all seek for! Instead we follow RUclipsrs who feed our inferiorities. Hats off guys, you do a great job!!
Hi Nikita, thank you so much for your great feedback! This is the kind of words that keep us going! If you want to support us more you can subscribe to our channel, spread the word, contribute a community translation or become a patron on www.patreon.com/sprouts. ;)
@@sprouts My pleasure! By the way , you just got a new patron😄! Check it out Sprouts!
@@nikitasubudhi8902 WOW! Thats great!! So happy to welcome you! Thank you!
I applaud this channel. Subscribed for my online courses. Very simple and informative! Thanks for sharing awareness 🙏 ❤
Ah, I can answer that!
Machine learning algorithms, even simple ones, tend to prefer steady trends even if they don't make sense. It's because just like habits they work off positive and negative feedback loops. If you like content about topic X they will slowly increase amount of content X proposed to you, while limiting all the other content.
What they know (that you like X) is more important than what they do not know (that you would like Y, if they proposed it).
In other words humans managed to create AI just as ignorant, fallible and dumb as themselves. One of the reasons they don't call it AI in media.
And that's why you get a lot of depressing stuff on your feed - depression by nature is a stable downward spiral of same-y content, exactly the things those algorithms are best at finding!
My problem was i always tried learn a lot of habits..and later gave up when I couldnt continue all of 'em...now I'm just trying with baby steps...and a specific trigger...like at 7pm I'll start studying whatever it takes...even if the world gets destroyed. ..somehow my thinking matches with your procrastination counter plan 😊😊
i have a bad habit of watching youtube every time but now i am working on it decrease the duration of watching youtube all the time
LOL!!!
NOT LOL. REAL.
That advice of procrastination was good, it really worked out. Keep up the good work
Happy to hear it helped you Usha!
Yeah , I went Vegan , stopped eating junk food ,started daily yoga , daily meditation ,oil pulling, and being high 24×7 .😘
Now trying to be a regular morning person . 5 /6 am . And becoming my greatest version 😍🤣😘😇😍
Almost nonee of this is useful
@@yellowcactustvz4929 It is useful mind you, he/she stopped eating junk food and yoga makes you very calm and quite flexible and trying to be a morning person makes them more bright and grow well.
@@hayad3860 Going vegan, oil pulling and being high 24X7 are 3 reaally damaging things:we are made to be omnivores, and we need animal fibers that are found only in animals, oil pulling has no proven effect whatsoever, it just makes brushing your teeth useless and marijuana, as not that bad as it is, is still a fucking drug: it is like smoking to say the least, and smoking, you know, is not really healthy, plus there are a pot of negatives in being high, it is basically like alcohol.
So no, that's suicide.
being high 24/7 is not a good habit. Youre just hurting your lungs and getting fatter that way.
just learned to drive, I always took the same route to work, then I started to vary my route little by little and now I feel happier to have overcome that monotonous habit. At present I also feel safer driving my car.
Recommended book:
“7 Habits Of Highly Effective People“ by Stephen R. Covey
my summer school teacher made us read that but we never finished it (like till habit 5 or 6 I think). But I think it still is having some sort of effect on my life right now.
Think I read that book back in hs years ago
I can shamefully say that I have unlearned good habits after I became a parent. Thank you for posting this video. It was very informative.
I had three very destructive habits: smoking, sleeping late and procrastinating
I quit smoking by ignoring my mental plea to have a smoke at various times of the day... i have been smoke free for almost 3 months..
I changed my habit of sleeping late by forcing myself to wake up early in the morning, regardless how many hours of sleep i had.. this made me tired easily at night and helped me to fall asleep early... Now I usually go to sleep at 11pm and wake up at 7am...
For my procrastinating habit it’s still a work in progress... I have a severe case of day dreaming and my imagination can run really wild... anytime I watch a movie (specially superhero movies) I imagine myself in that fictionary universe and escape my reality... to change my procrastinating habit i have stopped watching movies and now I always watch infotainment on RUclips... still much work needs to be done as a still find myself day dreaming...
Thank you for sharing, hope it will help many more such as myself
I don't know exactly what happened to me, but when I was a child, lived inside the computer, it was kind spoiling all my hours, and days playing and playing. I am not saying that if you like it is wrong, but the problem for me was that I felt a lack of satisfaction. So I started to try new things, an discovered a whole new motivation for me (human history, our history). So now I just can't find joy on playing computer games for hours and hours, or maybe yes, but it keeps just for a few days and after so I just can't see a computer for a while.
When you get a superior level motivation, your heart can't get arritmia because of basic stuff.
A very crisp, clear and to the point video about habits. All your videos are always fun to watch. More importantly, always it has something to learn for the child inside me. I guess that's the reward for that child and so it became a habit for me. 😊
Kudos for good work!!
One of the best videos on habit formation on youtube i have ever seen. Thank you for uploading... Knowledge is powerful if it put to use. And i will use that knowledge for sure to unlearn bad habits and learn good habit. 😊
Teach an instr tionaal dance bideo
Insvtionsl dance lrsdon
Dan e a yinstrvtionsl dance lesson uthst is fun
That's really great for someone who is learning english to watch your videos!! That's a real pleasure to hear you speaking I don t feel like I m working
Like they say "learn a good habit, long enough to make it yours", I would like to commend you for this channel, so much is gain and I share that knowledge with my friends and loved ones. The voice on the videos is the best too, it gives off a secure, stable vibe. I download the videos for future use. Not a huge fan of social media or its norms. But I come to utube to tease my brain and see what new features show from what I learn. Your hard work is highly appreciated, recognized, recommended. So much love for your channel from 🇫🇯 Fiji.
I'm keeping 3 of my habits from last 6 days
1. No social media (simply uninstalled)
2. No entertaining RUclips video (Turn of notifications and don't worry people with important call will call not message you in urgent)
3. Sleeping daily for 8 hours( without phone stuff I've lot of more time for sleep)
And I don't feel crave for any of that old habits so just do it
Habits are like being stuck in TAR. Trigger Action Reward, an easy acronym to remember!
i m training myself right now to study hard. becoz within a few months i am gonna give my life changing exams.😉😁
Typical indian kid : jee /neet /upsc . Nothing more than that .
Lol me too
Life changed?
I like to watch every video made by you guys.
I am going to try and rectify my habit of procrastination now. Thank you.
thank you for all u are doing
Thank you for your hard work guys.
A habit I'm currently changing is changing staying up late gaming to getting to bed early so I can enjoy exercise in the morning. It has been a bit of an ongoing thing that I needed to change for my life to improve.
This channel deserve more attention ♡
I believe this is the best peice of advice i have ever gotten on dealing with procastination
@SaraLilli Videos definitely
I am in love with your videos 😍they are very good and everytime I learn something new...thank you so much 🙌🏻👏🏻
thanks! glad you learn something new. thats important :)
💃🏻
Great video. :)
Do you make subtitle for your video? I'm not a native speaker and not be able hear all clearly.
@@imrhung Hey, I don't know if you found it on your own.. but they have English, Spanish, Dutch and Chinese (Simplified) Subtitles
@@sprouts Great video Sprouts🙂. I learn a lot from your videos and 13 study tips the science of studying really helped me study for my exams, so thank you!😊😄
Wonderful video. It certainly deserves more views.
Simple and fast to learn from. The rest is action, in other word: put it to Practise .
I watch your same video every month for being motivated
I'll try this 5 minute technique. I hope my relatively extreme and active procrastination will die after a while. Thank you for that funny little advice and great video as usual :]
Bad habits generates from negative thinking and depression.
I have the "habit" of taking cold showers after I go for a run(preferably every day)
great video btw
Procrastination is my big issue. And... Thank for the helpful video - today I'll start fixing my problem.
That's the way to go! All the best:)
💕💕❣️❣️I love you sprout for educating me. Especially with the sketches, it’s so effective to remember. 💕💕❣️❣️❣️
Thank you Y S!
I am loving these videos :)
İt’s really good !! Procrastination gets on my nerves much , but I can’t get away 🤦🏻♀️
Tnx.. Ive learned a lot
great video. thank u .i watch each and every video of sprouts. i have done that, rewarding yourself after doing some hard work technique . To do it right u should keep the reward(chocolate,whtever makes u happy) in front of you and start work .then brain will know when i finish this work i can have that.its like training a dog. after doing it for couple of time it happens without a effect.
My heartfelt felicity
Now to apply this
Its called circadian rhythm 👌🏻
It was really helpful thank you😍❤️
Thank you
your painting and the way u convey the message of life is outstanding fabulous and I love it😃😃😃😃😃😃
Excellent content!!
Great educational video post. thanks!!!!
I'm training the habit of doing exercise for 15 minutes every morning. At the beginning it's really hard, but gradually get easier. Now I can do it with ease :D
Habits I've changed
1. I eat a low carb diet
2. I don't use sugar or salt or animal fat
3. I drink limited soda
4. I make my bed daily
5. I clean 3 things on my days off of work
6. I'm more mindful
7. I don't ruminate as much and my thoughts are more positive
8. I go to the gym at least 5 days a week
9. I take my medication daily and go to the doctor more
10. I drink tea and coffee instead of juice
11. I drink Almond or Cashew milk over milk
12. I stopped skin picking and hair pulling
13. I stopped bad self talk and try to be more gentle with myself
14. I started going to work ten min earlier so I'm not late
15. I stopped wasting time on useless TV drams and I watch more educational videos on RUclips
16. I stopped helping people too much and started investing in myself, my clothes, my make up, my time
17. I got rid of toxic people from my life
18. I don't lay in bed as much and get out of bed and start my day
19. My new habit I'm learning is to work 8 hrs a day on my business on my work days.
Bad habits I need to change:
I still overindulge on food at times because: it is not emotional/ I don't do it from a trigger anymore, it's because I feel deprived of food after dieting for 2 years and I like to have comfort food at home because I get lonely and bored and it makes me feel happy to sip on warm coffee and warm hearty soup.
2.) I have bad habit of letting my depression at times make me procrastinate on my priorities.
3.) I like to sleep when I'm depressed because it feels like I don't have to face reality and I get tired very tired
4.) I will sometimes not take care of myself, my financial obligations because I help others in less fortunate situations like my children
Any ideas how to overcome these habits?
I want to start meditating daily :)
Pls keep posting more videos
Brillante, amigo !
I wish this videos were available during my teens, but thank you, its never too late
Me too. Thanks 🙏
I really love your channel and videos ; such a good quality content ; I wanted something just like this ; you make videos with the core of that topic ; you really deserve a lot more subscribers great work ; keep it up 👍👍
Thank you Ruby, thats a great feedback!
☺️☺️
I've learned a habit to exersise in the morning. I'm doing it for over 2 years now. My reward is a good feeling in my body and knowing, that no matter what I already had some me time. But I also have a habit to eat while whatching TV-series and that mostly happens late at night. and sometimes I'm even not hungry, but it just feels right to have a cup of tea and some cookie, it calms me down. the reward is so good, I'm even not afraid to put on extra weight. I've realised it totally worth it, so... loop of habit to break..if I choose to stay thin after all
Thanks
What I learned about this video: Is about not trusting friends who had a situation.
Great work kudos to u
Procrastination is my habit😫,it's trigger is fear to solve complex math problems,A levels are somewhat tricky, this video will be helpful😍I've felt motivated to keep pushing
So true.
excellent this is true I have built new habits since past few months, I used some of the habits told here it work I know so I would recommend others to try as well
Hi fine line. We are glad to hear you found our video useful! If you like how we do things and want to support our vision please subscribe to our channel or become our Patron on www.patreon.com/sprouts
Thank you :)
Really big help! thanks sprouts :)
Thank you Riva, happy you like it! If you like the way we explain academic theories and want to support us to make more videos like this one, there are a few things you can do.
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aww,, loved it
Can you please make a video on improving drawing techniques!!
Really osm
I still have a bad habit which is unpunctuality. I should work on that. Unlearn and then learn how to be on time. Thanks a lot for sharing this video.
You can do it!
Wow I have to say that video is cool!
Really it's a great way to learn
Awesome
I am retraining my communication. I started learning Non Violent Communication and find it way easier not to take things personally now.
I keep on learning bad habits
I always have negative thoughts. But I decided to change it! Because it's a bad habit!
Good tips. I have the bad habit of procastinating while on the PC (Funny thing is that this doenst happen while on my tablet) But now I know I must uninstall some programs and install some web blockers, and maybe, my bad habits here will be gone. Thanks Sprouts!
Very useful video
Very good
actually the reward thing is very crucial.. I know all of this but i never actually tried to take a reward after i try and practice as a habit. I will try to artificially reward myself after each habit
How do you arficially do that?
@@fauzafitriyah for example, it was mentioned in the video to eat chocolate .. do something that rewards your brain. chocolate lights up the rewarding parts in your brain ,however , to actually make that effective you would also want to decrease the amount of chocolate you actually eat in general so that it would be a rewarding experience
my bad habit: looking at the fon till i fall asleep which is now. very bad, i knw
Thanks for the video. You make my day
welcome
Thank 😄
An easy way to get motivated for the habit: make it easy to start.
It works with habits that require a specific tool. For example I wanted to learn to paint with watercolors, but never actually got to do it bc I needed to get water, find paper, get the colors out, etc. etc. It was such a hassle to get them (yes, as trivial as they may seem) that I didn't even start. So one day I just put the paper and water ready and found myself actually starting bc I didn't have to go to 2 different room each time.
3:36 ahh, you,ve got me
I used to watch a lot of Netflix but now I read a lot of psychological and classic novels which increase my vocabulary and understanding of humans. As I started reading more I also started studying more which improved my grades.
Yes. i hated doing dishes but I had no way I had to do it so l forced my self to do the dishes after few days I noticed that still I don't like to do dishes but I still do it with out my awareness when noticed it was socked
Habits that i learned
I use to be on instagram, facebook , you tube watching funny videos all the time. I unfollowed all those pages, turned my notification off. Subscribed to new motivating channels so that I am not even tempted to watch those. I removed those triggers completely.
Good stuff!
I did have a habit it had its advantages and disadvantages and sometimes I still do it, reading for like four hours straight and then I sleep which doesn't really affect my school work because I don't get that much problems due to little sleep, I might be a little sleepy in the morning but that is natural for everyone to want to go back to bed if they wake up at 6:00 am xD but the good thing about this is.. it is reading I get some good vocabulary and sometimes information and besides to all of that I find it extremely fun to read. Some people might feel like reading is sticking my nose into a pack of mouldy paper but on the other hand, I and all bookworms find it fun and interesting. And I had another habit I am so happy I stopped doing which is biting my fingernails or just putting my fingers in my mouth and something I am quite embarrassed to say but I used to pick my nose, but I overcome those two apparently. Sorry I type too much but I as well as reading I love writing/typing. I think reading is a good habit and is much more fun than using the phone in my opinion, especially adventure books!!
SATISFACTORY 💯💯💯💯💯💪🏾💪🏾💪🏾💪🏾
Adquirí el hábito de ser ordenada, de ahorrar, de no ser consumista que siguió a estos dos primeros y ahora quiero dejar de comer carne. Trabajo desde casa y por mucho tiempo he buscado como dejar la procrastinacion, eso es el reto más grande que tengo porque no me deja avanzar y cumplir mis metas
Eso de trabajar desde casa es bien difícil porque no vez a otras personas trabajando contigo y uno se distrae con el celular o la cocina o cualquier otra cosa.
¿Has encontrado algo que te haya funcionado ser más concentrada?
I have spent many hours scrolling Facebook or Instagram day by day. But after uninstalling that apps everything have changed. At the beginning it was difficult, I'd always took my phone trying to do 'something', no matter what! But now I hardly ever use FB or instagram. Maybe only once a month for 5 minutes! I'm so happy being able to fight that bad habit!😎
Congratulations!
I had a bad habit of chewing my nails...the good thing is I have unlearned it years ago. But now I have a new bad habit of biting my lips and inner side of my mouth even tongue too... and it hurts sometimes badly😑 and I am a professional PROCRASTINATOR ✌️
I am in the same situation. Stopped chewing my nails a few months ago and now my lips are suffering for it. -_-
I think we can wrestle between having a Fixed and growth mindset, depends what we’re doing or what situation we are in but for sure the Growth mindset is Better.
Yes! Could you provide a few situations, if you want?
@@sprouts yes of course and wow did not expect you to reply haha, so for example I started college and my Teacher gave us some college algebra homework and she also assigned a video to help us out with the work, for some reason my video was not loading in class or at my house, so I decided “you know what I’ll just try my best and use whatever else notes she gave us” and I did just that and I got a 60 out of 100 points. I could have emailed her and asked her for some assistance with the video, and maybe if I would’ve watched the video I would’ve actually understood more in depth and scored a better grade. I believe the choice I made then was a Fixed mindset choice right? What do you think?
I learn how to control my worker better from this video thx 😁
the best utube channel at 2nd no. 1 is fact tech
I was able to go from a habit of smoking cigarettes to using a juul to not smoking anymore. I know its a contentious subject but what saved me was understanding that I wasn't just trading one habit for another, my ultimate goal was to eliminate the habit entirely.
Cool
NAC (Neuro associative conditioning) is also a way to change your bad habits. In NAC we use pleasure and pain to change habits.
I struggle with motivation getting out of bed in the morning. My fix: on days when my fiance is home, he gets me coffee but tells me to join him in the other room ☺
When its just me in the morning..... He calls me to check up on me and i have a job that motivates me not to get fired for tardiness.
So I guess coffee and money are my dopamine triggers 😂
my habit of distracted every time from study of just 2 hours today i commit that this is my last video of social media that i have seen and i will complete what I want to and never procrastinate form my work i will be back when i get satisfy from me
Could you guys make a video about addictions? From overeating to alcohol to drugs?