5 Minute Habits to Change Your Life | Rangan Chatterjee on Health Theory

In today’s world, we can sometimes struggle to find the time to build healthy, long-lasting habits that we can execute on a daily basis. Many times, habits feel like difficult chores that are constantly being pushed out of the way by the hustle of life. Whether it’s work, raising kids, chores around the house or marriage, there are always things taking up time in our busy schedules, preventing us from building habits.
On this episode of Health Theory, medical doctor and author of “Feel Better in 5,” Rangan Chatterjee, joins Tom Bilyeu to discuss the power of five-minute habits and how you can change your identity, as well as your health, through small and easy steps to take every day. They discuss the importance of your heart and spirit, how to build five-minute habits into your everyday routine, how to actually change behaviors, easy mental health hacks you can use everyday, how identity is connected to and shaped by action, and how beginning with just one small habit everyday can change your health for good.
Buy “Feel Better in 5”: www.amazon.com/Feel-Better-Yo...
SHOW NOTES:
Heart | Rangan shares why heart is more important than the mind or body. [0:27]
Listen | Rangan shares the what the ‘tea ritual’ is and benefit he’s found from listening. [3:00]
Habits | Rangan discusses habits, behaviors, and the power of triggers. [5:21]
The Power of 5 Minutes | Rangan shares why 5-minutes is important. [8:53]
Simplicity | Rangan discusses the power and essence of simplicity. [10:21]
Behavior Change | Rangan shares why we should approach health simplicity. [17:26]
Three Pillars | Rangan reveals easy mental health hacks you can do. [18:23]
Journaling | Rangan discusses best approaches for journaling. [20:59]
Shifting | Tom shares the power of meditation and escaping negative thoughts. [25:24]
Motivation | Rangan discusses the motivation wave and planning for the hard times. [26:30]
Identity | Rangan discusses shaping identity through action. [28:44]
Positive | Rangan shares how to develop positive-affirming habits. [30:58]
The Classic 5 | Rangan reveals high-impact workout ideas that only take 5 minutes. [32:38]
Heart | Rangan shares how to tap into connection during these trying times. [35:24]
Keystone | Rangan shares the power of your keystone habit that feeds everything else. [39:30]
QUOTES:
“Knowledge is not enough to lead to action, it’s not enough. Inspiration is not enough. There has to be a structure. There has to be a system.” [11:26]
“Framework is mind, body, heart.” [19:41]
“And actually, it’s not repetition that creates habits. It’s emotions that creates habits.” [30:40]
FOLLOW RANGAN:
Podcast: drchatterjee.com/blog/categor...
Instagram: / drchatterjee
Facebook: / drchatterjee
Twitter: / drchatterjeeuk

[@bruiserbruiser7852]

1. Loneliness = 15 cigarettes a day. 2. To make a new habit stick, "pair it" with an EXISTING habit. -while waiting for coffee to boil -> 5 min body weight squats. 3. Overwhelmed? Aim low. You will surpass the goal, feel better, and do more surprisingly. -exercise 5min vs 40min -adherence > optimal 4. Mental Hacks = Stress Management -Meditate to train yourself to focus -Journal to process your thoughts and anxiety -Something personal (coloring book) -Tick chart (III -> 4 times I done something proactive this week) -say "i am (positive attribute like 'awesome') *research affirmations **5 questions for journal** a) One thing you are worried about? b) How to prepare for it? c) Reason it is not as bad? d) Reason why I can handle it? e) what is the upside? worried? -> prepare! -> not as bad -> can handle it -> upside! 5. No equipment = EXCUSES. Use body weight. 6. Human connection is important. Shared positive experience. Kindness! Overall Theme. Motivation is useful at the start but does not last. You need to be disciplined so aim low first and use "hacks." It is about ADHERENCE. ONE thing at a time Helps build identity/character (someone who fails a lot vs someone who accomplishes what they say) Use existing habits to create new good habits by aiming low enough so that you can stick to it. Good habits - meditation, journal, exercise, human interaction with kindness to avoid loneliness(stress) because stress KILLS! It's all over the place I know.

[@katelynmccorkle9902]

THANK YOU LOVE

[@sylvietapos807]

Yes, thank you so much!!!!! 🙏

[@exposez]

I actually thought you summarised it quite well. Thank you! 🙏 have a great day :)

[@ericliao2088]

Wonderful, really appreciate your summary 🙏❤

[@tejaswinizumbre4205]

Wow!! Thank you, thank you, thank you.. Thanks a million..! ..Your summarization is very useful.. it makes this important message clearer by bringing the key bits together at one glance and helps in retaining them.. You took the pains and did a great job of jotting the strategies down on one page for everyone to see and know ! Thanks again.. 🌺🌸🌷

[@omar4804]

Tom only interrupts the guest when it's important to help the listener to digest the info and clarify it further which is so cool! Well done Tom, you are a great man. Respect to you and your guest from Iraq.

[@darkchocotony3391]

Rangan is just so absorbing, even Tom is silenced. Not Tom's usual style with his less "captivating" guests.

[@lottiecooper5634]

He is one of my favorite people. I watch his podcast all the time and he is such a genuine love of a human!! Thanks so much

[@pjk7685]

1.whats one thing I'm worried about today? 2.whats thing can I do to prepare about it? 3.why wouldnt it be as bad as I think it would be? 4.whats one reason I know I can handle it? 5.what one upside/positive of the situation?

[@sylvietapos807]

Yes, thank you!

[@teresanino2559]

Thanks for sharing I took a screenshot of this to remember

[@blueinghouse5564]

TOM! You are a Master! I watch a LOT of your videos and it was perfect that you just let him talk. You interjected just to keep it moving to cover everything. Brilliant. I could listen to him for another hour! Please have him back again and thank you for such enriching videos!!

[@saraht1367]

"If you make things easy, even when your motivation is down, you will still do it". Boom. Such practical advice he's given here. I really enjoyed this.

[@QuestionEverythingButWHY]

“Information is not knowledge. The only source of knowledge is experience.” ~Albert Einstein

[@erikesenaliev9843]

Well said!

[@p.reneeblue7799]

I LOVED THIS ENTIRE INTERVIEW, SO MUCH - THAT I JUST BOUGHT THE BOOK! CAN'T WAIT!

[@dailyhacks4634]

love it when tom said he would feel like a dufus saying "I am awesome" - such great content guys . you are truly changing the world one video at a time

[@ceekei_]

This discussion resonates so powerfully with James Clear's "Atomic Habits"

[@prokurbah1308]

Anyone reading this may you live a life filled with happiness and love.

[@UpFromUnder6]

Wishing you the same.

[@cearilindubhlaoi9507]

Be blessed & be loved 💕💕💕💕💕💕💕

[@kanangwanewlove-thegoodfoo1616]

Wishing you the same

[@denasharpe2393]

And to you...thank you....

[@bettermanchannel770]

We are our habits.. RECLAIM OUR LIVES🤘🔥

[@TheDhammaHub]

There is a big difference between experience-based knowledge and intellectual knowledge. The former leads to actual change in behavior while the latter has next to no lasting impact.

[@m2pozad]

Pop Quiz- Does mentally practicing something count as physical practice?

[@SenorJuan2023]

I love the timeline INSIDE the video that enables you to go directly to the segments you most want to hear: and Tom is great at interviewing.

[@cynthiastokes5591]

This guy is completely right..

[@dean6046]

I can't seem to find the book on audible. It says it's not available in my country (USA). Amazing talk, thank you Tom for allowing me to discover people like this and keep up the amazing content!

[@goodwill2174]

It's so simple and very powerful. Thank you Dr Chatterjee and Tom. I don't know why but this interview made me feel like Tom was struggling with the idea of simplicity.

[@sunvavachi]

I really felt that as well!

[@vektheartist]

THAT INTRO WAS EVERYTHING! I love when Dr. Chatterjee is on!

[@aliciabarker329]

Tom, I've been a viewer of your Chanel for years. I think that you're phenomenal and an amazing interviewer. However, this is the first time I've ever gotten the feeling that you were there but not really there. Can't put my finger on what felt off. Maybe I'm overanalyzing, because you were ever the consummate professional.

[@MonkeysandMountains]

Another great interview but I miss your legendary intros Tom. They're really helpful. Love how simple and easy to implement theses strategies are.

[@aohamer]

Whoa, usually you have an epic intro for everyone. Who is this guy? Listened and learned to love him 💕 Just some honest feedback Tom: This one felt rushed and you seemed disconnected from him. Overall, wealth of knowledge 👑

[@sunvavachi]

I felt that too!

[@emem2863]

Dr. Chatterjee has been on the show before. On KZbin, you can find his British series where he makes home visits and help people change their habits to live better lives. He is personally one of my favorite people. He seems to genuinely care, and he gives people practical advice they can apply to their current situation.

[@aliciabarker329]

@A.O. Hamer I thought I was the only one that felt this. Honest feedback is always good. Because we love Tom.

[@ne5464]

Tthis guy is definitely speaking to the masses, has made me feel less alone and insignificant- which I notice is happening a lot when I watch these super achiever self-development channels promoting methods that are too much for me to apply to my own life. They ironically end up making my mental health worse from the stress of 'failure' or just the pressure of trying to carry out these recommended routines to tick wellness boxes because ultimately they don't actually suit me biologically nor fit into my lifestyle. It has been causing me such anguish and disappointment. After watching this I feel more motivation and kindness towards myself, but see there is a bigger problem here at the same time with the amount of contrasting and sometimes extreme 'wellness' information and advice out there, despite its good intent, which could actually be contributing to stress and anxiety/ depression for many.

[@reginaschwab6286]

Exactly. I often feel the same way. I compare myself to others all the time and especially when it's these "super achievers" I will always fall short. Or my list of things I think I'm supposed to do makes me do nothing. This 5 min idea gives me renewed hope.

[@Briae]

Its interesting how I always listen to videos and podcasts about marriage and structuring a day as a couple when I'm beyond single 😂😂😂 We can only hope that will be put to use in the future lmao

[@cthornton523]

That's what I did. It's served me enormously well. When I found a relationship I was able to grow it like no other relationship I've ever experienced. Keep investing in yourself my friend.

[@gabbrielle5241]

Tom: I love that you provide labels for each topic on the screen to fast forward to if req'd. Sooooo helpful! 🙏

[@beyondtheriverllc]

"Through action we change our identities." Just do something, doesn't have to be for long but do something.

[@hamjang11]

1+qm

[@katelynmccorkle9902]

YES

[@jimmurray3010]

Probably a pppppoppppppppppppppp

[@graphicallydeb9897]

This has been a favorite.. I think Tom is struggling with this, it’s not his style to do 5 minutes.. lol I liked the interaction between these two very different but very helpful impactful influencers. We are all unique. This is something I miss so much these days- respect and admiration for alternative beliefs.

[@kittycat65436]

My favorite thing to do in the morning 🥰 watching the impact theory while exercising

[@Chaz.hands.]

Yes! Great to see Rangan on the show again!! Excellent guest!

[@bnsgokugreat]

Update Guys! Completed reading another book. Book count: 291 😊

[@jordanj.5681]

How much of it didu use

[@vonrobertson3922]

LETS GOOO!!!!

[@cthornton523]

How will you celebrate yourself when you get to 300?

[@bnsgokugreat]

Jordan J. It’s an ongoing process 😊 I can say that my life is changed 👍

[@bnsgokugreat]

Vondrell Robertson Thank you 😊😊😊

[@divyarathore4057]

What an awesome podcast. Thank you to both of you for having this conversation and making it easily available to us. 👏👐😁

[@thewhat4]

Lovely way to put it all in a nutshell....will try this asap! Thank you IT for continuing to bring such amazing content!

[@sharonsterling2576]

I loved it and I've used this myself with a 10 minute rule that on difficult days turns into 4 hours. Breathing and meditation was doable when it was 10 minutes and know I do it every day.

[@rileydavidjesus]

I've been seeing more and more of this guy. He's great!

[@QuestionEverythingButWHY]

“A nail is driven out by another nail; habit is overcome by habit.” ― Erasmus

[@seekerx9574]

Yeah you can't get rid of a habit by trying to get rid of it

[@sunvavachi]

Very good episode! Its just about letting go and being simple with ourselves at the end of the day. Which is really a struggle when so much is going on, but this will be a replay episode for me! Wonderful doctor featured on your channel!

[@lilamnbdh967]

Thank you so much Tom, it’s always interesting to watch your channel🙏!!

[@romchiks]

This is a very good actionable episode!! Thank u Tom!! I'm definitely bringing a few of these advice into my life!! As for the 5 mins workouts, the channel, called "Allblanc TV" has done quite a few good ones! I do them most of the mornings for a while now! 💪😎

[@knowledgdeseeker]

Thanks Tom Biyleu for this wonderful episode. Big thanks to Ranjan for explain why the 5 min habit works and sharing so many actionable practical ideas.

[@darkchocotony3391]

Rangan may look disheveled and haggard but wow, his talk is full of useful substance delivered exceptionally effectively. I love this episdode. Easily one of the best. Even Tom was silenced for long stretches.

[@danielastangova5881]

Reminds me basics of behaviour change strategies that we used as Health Trainers, here in UK. Really great to see that Rangan puts these ideas into practise. Would not it be great if all GPs would need to go through behaviour change training?

[@lornag9608]

This is another brilliant interview thank you again - It's true we need to develop new habits- Love from Windsor UK- I do puzzles and its great. I say every morning I love myself and I am enough (thanks to Marissa Peer)- True re chocolate!!

[@crushitwithkris]

Connect with other people. Love it! Great interview

[@gsquaredeverything4285]

This was a great listen! The concept of breaking things down to 5 minutes does really take away a lot of the added pressure and anxiety that come along with different tasks and activities.

[@bettybesong8568]

Wiw. Dr. C. YOU'RE AN AMAZING PERSON THANK YOU. CAN'T WAIT TO GET YR BOOK. ❤️

[@TheMarcee87]

I needed this so bad!!! Thank you for your wisdom

[@drelenashirleydvmcvama8517]

I definitely agree that complexity is the error we make keeping things simple increases likelihood of completion and success and complexity is the enemy of execution

[@kamrankarimli]

Tom! I follow you from Azerbaijan.I love your videos.Keep going!!!

[@bopo.motivation7163]

The only limit is your mind. Once you understand you are a limitless infinite being, everything will change. If you are watching this video then you are on the path to greatness and self discovery. 🙏

[@annetteirish-frederick3668]

Tom, hey. Love, the collaborations you bring. My eyes are somewhat under-efficient, so reading has to be very gentle for me, so books are kind of off-my-list. However, listening to your podcasts with a professional in the field of health and nutrition, I think I might be able (through hearing, and not sight) to try and put the pieces together. Relationship Theory? I've yet to and must check this one out! Great use of the camera, Tom! Keeps my attention!!!

[@nohaelshatshat9548]

Wow splendid thank you very much. Keep it up 👍

[@vineetverma4547]

Thanks for sharing Tom.

[@minhthai8303]

Great Episode, thank you.

[@MindNow]

*Be positive and hv hope and everything will be alright* 🙏

[@ReynaSingh]

Becoming aware of the habits that make up your everyday experiences is the only way to take control of life

[@srdjansww7562]

Hey, Tom, the interview was nice, enlightening 🙂👍 ...but it's a pity why you stopped the guest about "positive -affirming habits" and keep to another chapter...you couldn't make a longer interview that we can hear everything that the guest was wanting to say...!?

[@cainpork]

It is so hard as a man, in these situations I have always been tasked with solutions to situations and it has taken me some time to just try to listen.

[@phylliscampbell2325]

Ordered my book today! Thanks, Guys!

[@Lynn-yg6go]

Very great and positive insite advise ty

[@mgn721]

Great stuff! Thanks.

[@claudiakirsch7031]

Wonderful!!!!

[@josevazquez7197]

The five mins concept, luv it. I will start this today TY👋🏼 Like Mohammed Ali Used to say... “I am the greatest”

[@blueinghouse5564]

P.S. Thank you for talking about mental health. It is SOOOO important!!!

[@swifttrends458]

Very interesting video! I should add this in my vids.

[@78pamjo]

Love it! So awesome 😍😍😍❤️

[@EssiCrana1]

I feel like this talk was really good. It sparked a thought about how I grew up in the information age. Is it possible the age of information will start shifting to a new era? And what "age" is next?

[@RiyaSharma-vb4cb]

Adding to an existing habit - need to start listening to this channel while doing dishes instead of watching Wendy at night. 😄

[@wendywendy3718]

Love him 8n person. If you have The Four Pillars you don't need Feel Good in 5 ...they are pretty much the same. Nice pictures, but hearing him in person is more meaning full.

[@exposez]

I would actually loved to hear more on how to get kids on board with ticking off healthy and good activities.

[@cameronsinclair3412]

Absolutely fucking fantastic advice in this one Tom! Thank you very much both.

[@tamarahengstebeck5831]

Reminds me of the Fogg behavior model found in the book: Tiny Habits. Wonder if he is piggy backing on BJ Fogg’s research. Tom you should have BJ Fogg on if you want to talk about habits and behavior change.

[@dailydoseofmedicinee]

👍Simple Daily Habits That Will Improve Your Life Start a daily gratitude practice. Make Your Bed. Learn something new every day. Floss them chompers

[@maryamsharif5608]

I

[@livelearnandteach7402]

Starting is the hard part. Make it easy and you WILL start.

[@Chaz.hands.]

Journal every morning - free form or 5 Step Release (answer these questions): What is one thing I am worried about today? What is one thing I can do to prepare for it? What is one reason it won't be as bad as I think it is going to be? What's one reason I know I can probably handle it? What's one upside of the situation?

[@amlankaushik696]

Your speech is inspired by the book atomic habits by James Clear. You should mentioned it.

[@umapriyaa.b873]

Can write more of points format in fb,, pls🙏,, its lacking nowadays tom

[@gabbrielle5241]

Exercise ball : in front of TV. Bounce while viewing. At desk, you're using muscles to stay balanced. And it's a fun way to do push ups, crunches and all manner of exercises.

[@sarahjames2452]

Simply Wonderful.Thanks guys

[@jillfield3102]

Can I loose my blood pressure caused by stress,I am on a keto diet and taking tablets, I’m 78 and 8st 8oz

[@peterolsen1129]

I like this guy

[@samueltremblay275]

I'm wondering if there is something new in his book compared to Atomic habits from James Clear. It looks very very similar...

[@simpletrends5625]

Great info! I should consider that in my next vids. 👆

[@Kayotesden]

"She doesn't want me to fix her problem, she wants me to listen". Great quote.

[@beemo9]

How about a little intro at the beginning about who he is.

[@heladds]

Our grandparents had it right...

[@JayJayRealhiphop]

Chatteryey!

[@pivotal-ai]

Connection can be as simple as engaging in a convo where the subject is agreed upon by both parties. E.g. them: I'm worried about this... you: me too

[@angelawilliamson6765]

Great talk, I really relate to what the doctor highlights, the things that I want to do because I understand they a good for me ( so often voided) whether it's housework, exercise, phone a friend, go for a walk. is helped enormously by telling myself just do 5-minutes just do 10-minutes, otherwise I wouldn't happen, then what often happens is I do it for longer.. I feel so good afterwards, I do these things so much more consistently now. Particularly my strength training as I'm in my mid 50s.. I lost a lot of muscle which is coming back.. Thank you both.

[@spietete]

I wish to everyone find unlimited amount of energy stored inside you that will help live a life you always wanted.

[@hariseldon3505]

5 minutes a day keeps procrastination away

[@dhruvsharma2984]

Make a video on helping people with ADHD

[@ligiasommers]

👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻🙏🏻💖🌷

[@dhruvsharma2984]

Tom make a video on people having ADHD

[@amar008]

Maybe doctor is not aware of where the camera is😎.. And that pinkish mic could just be borrowed from nurse 🙄💯

[@Chaz.hands.]

Gratitude game: What have I done today to make somebody else happy? What has somebody else done to make ME happy? What have I learned today?

[@exziteplays0001]

I spend my most of time in "recording","gameplay" and editing and uploading. I need all my brother's and sisters' support. 🙏🙏🙏🙏

[@Jujubel879]

Where is the guy that sums up the habits ?

[@graphicallydeb9897]

So you get a dopamine hit from the tick chart- bonus!

[@octaviano1296]

36:25 "Back in the day you could do that." This hurts and is also funny.

[@missrelaxed3872]

Not First!!!

[@roseinharlem8152]

I wish more KZbinrs would focus on some of the more advanced people .. those who know the basics and all that jazz about motivation not being enough .. y’all all hear each other’s stuff and start talking about the same thing. Some of us have beeen come to these understandings and put them in practice and we just need a little more.. some tweaking for lack of a better term... but every time I turn on a video I always wind up saying to myself here we go again ... new concepts being talked to death.. smh