Change Your Life in 5 Minutes | Jim Kwik & Dr. Rangan Chatterjee

Does this sound familiar: I want to be healthy, but I just don’t have time. You wouldn’t be too busy to brush your teeth. So, why is your mental and physical health any different? There’s no reason to make healthy habits complicated when all you need is five minutes.
I’m excited to have Dr. Rangan Chatterjee on the show today to dive deep into this topic. Dr. Chatterjee is a practicing physician and star of the popular BBC One series, Doctor in the House. He’s written five bestselling books, including "Happy Mind, Happy Life: 10 Simple Ways to Feel Great Every Day and Feel Better in Five: Your Daily Plan to Feel Great for Life."
When it comes to changing habits, it’s the smallest steps that make the biggest difference. But most people set big goals only to lose motivation quickly. Listen in as Dr. Chatterjee breaks down how to make significant impact in your mental, physical, and brain health in just five minutes a day.
Get @DrChatterjeeRangan 's book "Feel Better in 5" here: amzn.to/43poaYF
0:00 Dr. Rangan Chatterjee
1:57 How 5 minutes can change your life
5:04 2 Rules for behavior change
15:59 Behavior change in business
18:01 Finding time to workout
19:19 A recipe for morning routines
26:01 Journaling prompt to reflect on
29:30 "Feel better in 5" book
***
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[@JimKwik]

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[@nireeburr]

Hi 👋 guys.. # 26:03 u ask for a challenge.. I struggle to go to bed.. then get in it. The storyline is big , I won’t type it. Mental health issues. I’m 49 fem with skin issues & fluid. I also used to be extremely active. ADHD , PTSD, depression social anxiety disorder, domestic violence till I was 14. Mum passed away 4 mths ago. Extremely narcissistic minded & actions. ( I am Not using as a fill in word.) sister has BPD & PTSD. Since mum has gone sister and father turned back on me. They don’t understand who I really am. So sleeping is an issue. I still live in Mums house due to not working atm. It’s mine now. 🙏🏻. All I do is clean up or try to pack her stuff up. It’s painful. I have been staying up all night & living life the opposite. Now that’s not ideal. I used to do night shifts . So I go to bed btw 3Am-7am till 12-1pm I fall asleep next to bed or sitting on it. I love my sleep . But I like doing my stuff at nighttime Eg: walking my dog making leather bags or alike.. I want to be better. I feel I have a lazy mind .. my mother used to say it. Coz her guide/teacher/ master told her this. “ strong heart lazy mind” How the hell can I get rid of those things and so much more. Doing everything atm alone on the smell of an oily rag’ it’s a saying 🇦🇺. Wasn’t an issue before.. I believe my thyroid is out a bit also.. tingling hands feet , fluid in ankles nails brittle, skin break outs .. never before. I also think the water here isn’t right. But getting a test for it? Then what , stop watering body!! No way..oh I love water. I drink it like chocolate. I don’t do any thing not allowed . Drs meds only and natural hormones , had uterus out 2018. I get Pyhriosis ? Spelt wrong.. so that’s the challenge I’d love help with. So pls reach out if possible. I’m Niree 🙏🏻thank you 🌿☀️🌻🌈

[@kathyhou4648]

Thank you. I have been following you for 4 years and I have practiced this incrementaly for 2 years and the habits that I have built are amazing. Drink 600 ml of water as soon as I wake up. 20 pushups each time i have a small break after studying for 1 hr. 5 min stretch everyday I way up, then 5 minutes in my garden watering plants. 8 min meditation in the morning. 15 minute walk after the stretch. 5 minute writing in my journal. 5 minute crunches.

[@KwikBrain]

Amazing! The smallest steps make the biggest difference!💯🙌

[@junapudiraj]

Any long term benefits you reaped with these developed habits

[@monikawawer2337]

Thank you for sharing ❤

[@LiveIsYourResposability]

Great

[@RedPanda5594]

I may follow some of your routine, thx

[@birukkifle4990]

It worked to me: 5 minutes prayer/meditate, drink water, 10 minutes excersice and 10 minutes mindset Thanks!

[@delaintimm2476]

I changed my life from very negative thinking to positive by setting a timer. First it was for just 1 minute a day. Once I was able to do 1 minute, I went to two and continued increasing until my thoughts were no longer negative. This took a while, but very successful. Thank you for this info. It works, if you work it!

[@ETVENIA]

I would love to try this

[@LegacyLewis-gt8ru]

Yes! The timer really helps! ☝️

[@mscrunchy68]

Hooking a behaviour onto morning teeth brushing has worked for me. Every morning, 50 squats. This was horrible at first, now it is automatic.

[@simonevasconcelos2081]

I love that. Creating simple and possible habits is the key to not making excuses. It's just doing it.

[@IngridMClark]

Atomis Habits is a powerful read which provides outstanding examples to support Dr. Rangan's habit praxis. 😄

[@penniroyal4398]

When I start a new habit I will always say “when I do this, I do that “ ! When the habit is engrained then I don’t need to say the reminder anymore because it’s become a positive habit ❤

[@blancaorozco7537]

You’re so right, I hate the gym but I know exercise is important for our body and mind, so four year ago I started 4 min of HIIT, 3 years later I incorporated 5 min of strength training, and this year 5 more minutes of abs workout. 15 min total. Some days only 10 min but other up to 20. This totally work for me.

[@Shalom-78]

True, a long journey starts with one step. Also be kind to someone sveryday, the reward is amazing (hormonal, spiritual, physical (better than coffee) While going through the valkey (hard times) take it one day at a time and know that nobody is alone, you are not just flesh, you are also Spirit nake sure you connect within yourself. Blessings!

[@samurai.MD.1]

It was a great episode! Thank u! ☺️ I just want to add as an athlete and a doctor that doing strength training in the morning right after you wake up ( your body is, muscles are cold) without stretching might be dangerous and could led to injury. I encourage you to start your day with stretching/ yoga ☺️ that’s what I do when I wake up, for 5 mins! Also please remember to warm-up before training and cool down after! ☺️ if u don’t have time you can just do yoga and stretching without those☺️. Stay safe and healthy, take care of yourself you deserve the best!❤️💪

[@okiokic]

Two normal human beings...love it🙌❤️Thank you

[@amberklein1560]

I set my rebounder/mini-tramp on my patio. Whenever I potty my dog, I stand on my rebounder. THATS IT: I STAND THERE. But you know you can't stand still on a trampoline, so I get 3 to 5 or even 10 minutes of bouncing every time my dog needs to go out. I get 3 to 5 or even 10 minutes of sunshine 4 to 6 times a day. Yeah. That adds up fast. (12 to 60 min of exercise/sunlight per day) It's something I can do on a bad day, in my pajamas, or even when sick. It's not too much. It's quick. It's easy. And I love it.

[@MyHani23]

This is great! I noticed over the years I have to make my goals simple and short enough for me to do it, but 5 mins does blow my mind. Going to try these! Thank you for sharing ❤

[@KwikBrain]

Little by little, a little becomes a lot! 💪🙌

[@denisssebuuma4538]

Always grateful for your great work Jim

[@Lady_Kaka]

多謝！

[@24sparker24]

Loved it!

[@bethanybarnes3724]

Great episode!Love Rangan!

[@louisemather3590]

Loved it - integrity, clarity and purpose

[@coachmichellevaldez714]

I added taking my vitamins before brushing my teeth. I put my vitamins at my sink with a water bottle and I wrote on my mirror TAKE THESE with arrows pointing at the vitamins and then after brushing my teeth, I give myself a High Five! I drew over my on hand on my mirror so I don't forget! Thank you @jimkwik @Melrobbins and @Drrangan

[@loinguyen3552]

I will start at least 5 minutes of practicing piano today and will put this on my daily agenda. Thank you.

[@graphicallydeb9897]

Love these two! And together is even better :)

[@lovewings]

Thank you!! Great timing for my situation.

[@andreschierz]

Amazing tips for life change! Thanks

[@JayneZandi]

Really enjoying the podcast!!!

[@ivyyeo3383]

Very enlightening conversation. Thank you

[@nalinidovedy5700]

Thanks Jim. Grateful I am. You taught me about gratefulness

[@debmoore629]

Work out while listening to podcasts like this plus worked on my monthly budget. The two of you have had a great impact on my mindset of what is important in my 60’s and will continue to do so.

[@lorriheffner2747]

I definitely do the ‘five-minutes-for-me’ bits, recently been doing breaks to do 100 crunches… or arms… because literally it only takes 5 minutes but the rewards are stacked.

[@KwikBrain]

💯🙌🙌

[@rsb5575]

Lovely! Micro goals, micro habits. Every day bit by bit. Eventually it all adds up! Amazing podcast.

[@mouniamtouguy2975]

Thank you for this wonderful video 😊as usual so informative and helpful.

[@raqberry859]

Thnks for this vid

[@air_19]

This is good advice indeed coz it’s sustainable.

[@antoinetteopara2960]

I like the idea of making the targeted behavior easy, difficult targets often scares

[@AdrianoGiovanni]

God bless Jim Kwik 💚🙏 Knowledgeable guy..

[@lovebeautynaturemya930]

I'm so grateful that you shared this message. I like that A happy mind, A happy life. Changing a life is not easy! It takes self discipline which is so important!

[@AnnisaJaghoori]

Thank you so much for your great and useful information I am listening to your videos everyday and it helps me a lot bless your heart

[@areyoufreeenough1372]

Yes i been encouraging others as well as myself to do 5 things now it will be 5 minutes. Thsnk you❤

[@RivaTheDiva]

I actually love this idea

[@danielgreenlee4022]

I am 73 years old and in great health. I do a routine every day consistently. The benefits are so worth it and it's so easy, thanks.😊

[@bapsymcdowall9574]

This is short and brief, happy mind happy life..How well u organise your life, great..Young couples need to watch this video...Thanks both...

[@jesusmariagabinwhitepen1156]

My gratitude to Jim Kwik. I'm using my left hand for my handwriting, I'm a right righthandle man on my 50, still in college, and I am really grateful for all of the Jim's advices to have better memory 🙏 Thanks

[@jamesbutler5908]

Good man Dr Rangan, motivated already. No more procrastination for 5 minutes no matter what. Tanx

[@ligiasommers]

Great episode! I do it and it works 🙏🏻🌷✨🙏🏻

[@bapsymcdowall9574]

What a genuine topic in this 2024, when most of them are struggling with body and mind, hope this video makes a difference to them.. Thanks alot for the reminder....

[@dianaflegal4495]

Change can happen in short five min increments! Thank you for your morning coffe example! I’m going to look for sticky habits I can attach a needed five min focus.

[@sohasaber8494]

Thank you so much that was so helpful for me and so motivational

[@ETVENIA]

Thank you so much. I just have to make it simple and not trying to spend so much time 🎉

[@mindfullnessandeverydayliv4194]

I love Jim ...I have had trauma lost everything Jim my daughter. How do you get out of being fawn freeze not getting out of bed living your life ...rewarding only lasts so long the reward is in the achieving doing it...yes need order routine discipline consistency..is the challenge

[@irenezimmerman2812]

Thank you Dr Chaterjee for your 20:13 5 minute morning routine. I have been doing this since January 1, 2024 and I am happier and self motivated. When I don’t journal upon waking up, I am already thinking of my priority, what I appreciate and my intention. I’ll journal later and look forward to it. It has improved my life, my mindset and my relationships. ❤️🥰👌

[@evelynwagner9126]

Thank you Jim for knowing you your videos really help me so, so much ❤️ I was seriously ill but I healed and I am fine thanks

[@user-lo9cw6pq7j]

I do 6 minutes of Qigong, walk 12 minutes broken down via 6 minute sessions! I do the rebounder for 6 minutes broken down to 3 minute segments! I always meditate at least 3 minutes a day! I usually do more but I always meditate 3 minutes daily! I have a mitochondrial problem so I can’t exercise much at a time--but by breaking it down via small segments at a time I get it done! 🙃👍🏻💕

[@linovation572]

Thank u for your sharing. Have a good day❤

[@susanlang2645]

Love this!! I am going to put my way. It’s by my toothbrush. Thank you for these great ideas.❤

[@AccountingDirect]

Thank you for this!

[@bapsymcdowall9574]

Happy Sunday to you both.. I really enjoy a cup of coffee a day..Great topic....

[@KarenColeUKLawyer]

Lovely to hear from British writers 👏 ❤

[@tigsik3128]

This channel is amazing. Thank you jim you are changing people's lives. The fact that this is free is amazing. Shared it to my friends and family. Godbless everyone and lets all work on being limitless.

[@KwikBrain]

Limitless appreciation! 🙏

[@rosariolorenzana3164]

Will try this starting tomorrow morning! Thank you !

[@wind9487]

Tnk u both...its soo helpful..am encorurage to add more movemnt ..knowing i dont have to spend 45 min in d gym.. Little steps towards giant steps

[@adamsgerrodaje3663]

I first heard this episode in the podcast. Watching it on youtube makes me have more understanding on the said topic.

[@nazeemaparkar8462]

Thank you 😊

[@roseladd6402]

🙏 3 Ms here! Although I didn't describe it by Ms. Mindful is prayer I like heart brsin coherence. Movement whike I am waiting fir coffee, I like different kknds of a morning routine. Depends on how I feel I shoukd balance. I usually do heart-The wheels of life I try going through 1 a day or as long as I need too. It leads to minfulness. I also focus on the scriptures to set my mind above. . .🙏

[@fanaclerides7039]

Really useful video! Thank you😊

[@HighTimeTunes]

Great talk, thank you--love the accent!

[@sandrabreeback3182]

Simple and very powerful!!! Thank you 🙏

[@joyanndodge1084]

😅

[@sweetest247]

Yes I know exactly what to do however major life events at rapid speed makes a big difference as to what a human might choose. Healthy vs non healthy. I'm not worried about time these years so that is not my issue for lack of motivation. Easier to practice my newly found bad habits. 😮I only care now because I know how important it is for me to remain independent & not a burden on my adult kids.

[@kimandari2750]

Excellent interview 👏 🎉

[@lilytea3]

0:00: 🧠 Learn how to feel better and improve brain health in just five minutes with Dr. Rangan Chatterjee's tips. 3:47: 💡 Making behavior change for our health and brains is often made too difficult and we underestimate the power of daily practices. 7:28: 💡 Motivation is not enough to achieve long-term success, as it fluctuates over time. 11:00: ☕ The speaker explains how he has incorporated his workout routine into his morning coffee habit. 14:19: 🏋 Small changes add up over time, while overnight transformations are rare. 17:58: 💪 Consistent five minute habits can make a significant impact on our lifestyle choices. 21:22: 💡 Getting up early in the morning allows the speaker to have time for themselves and be a better person, father, husband, and doctor. 24:55: 🧘 Practicing five minutes of yoga, breathing exercises, and affirmations in the morning can lead to a calmer and more controlled mindset. 28:14: 💡 Implementing small changes, like starting with just five minutes, can have a profound impact on one's well-being. Recap by Tammy AI

[@Birkin.Brattt]

In new castle PA watching From Pittsburgh we love you 💛🖤💛🖤

[@MsVanessapl]

Excellent!

[@shamtsegazgi2130]

Great work. I have been trying to stick to my morning meditation from now on I'm just going to do it for 5 minutes.

[@chilichickSantaFe]

Good idea. I have 4 tai chi gung movements. I’m going to do One a day in a.m. or one when I have a break within day.

[@h.m.j9507]

Thanks for great ideas and motivation!! Much needed

[@berthahope8572]

This sounds like something I can commit to as a first step! So sensible.

[@sheyifunmi973]

❤❤

[@hileysloan]

Thanks for sharing, learnt so much. Well, I have to mention that I have recently made a lot of money trading with Coach Chris Spencer which has been a wonderful experience

[@brenocavalcanti8930]

interesting, because i also earn and been profiting from this same professional with remarkable credentials

[@cage8330]

@@brenocavalcanti8930 i was referred to his services by my mother in law when i had issues at the office some months ago, which paid off and i had to switch to a long term plan with him

[@brenocavalcanti8930]

get him on

[@brenocavalcanti8930]

🅆🄷🄰🅃🅂🄰🄿🄿 🄽🄾

[@brenocavalcanti8930]

++1

[@vickibazter3446]

Brain Coach.❤😊

[@katherinerichards7694]

Morning coffee routine, I'm there. I turn hot water kettle on with enough water for my cup. I do planks till water starts boiling, and i hear the click, usually 1 1/2 to 2 minutes. Glad you mentioned this because i gave the small kettle to my nephew for newborn. The big kettle is in the kitchen and i stopped. You have motivated me to start in the morning. I'm going for 4 years too...

[@Prof3ssorMGW]

The crossover i've been waiting for

[@dianatee466]

Wonderful video

[@theloserboy08]

I hope you can make a video about how to memorize a dictonary. It's so hard for me to memorize them. For example, 'get'. It have many translation in my language.

[@trishlane9356]

Ty

[@cynthiaheimlich7891]

Men are different than wonen. I create order: unload the dryer an fill it again. Sort cothes and start a load in the washer,😢then the same with dishwasher-while I wait for coffee to brew.❤

[@sarahmacak183]

Right?! Like we all would be standing around waiting if we didn’t do five minutes of workout to fill in the time.

[@judyg2341]

I LOVE that you include brushing your teeth for 2 minutes 2x s a day. I challenge you to recommend the IO OralB toothbrush that has a 5 minute timer (it turns off after 5 min) and with your non dominant hand, move the toothbrush slowly, as IT DOES the work, and do squats, lunges, yoga positions etc. ! Your teeth will benefit and so will your body!

[@loinguyen3552]

You don't do what you said you would do because you don't value it enough. If you value something enough, you will find a way to do it. Not having time is just an excuse.

[@marianapietraru9675]

17 minutes into this... I was expecting more than just talking about how 5 minutes stretching in the kitchen will make your life a miracle.

[@silverwhite9381]

Wow, talk about missing the point…

[@doctork1708]

Yeah same old, same old.

[@joyanndodge1084]

33 years yhis February. I scedule my we workout like terth cleaning. Then i do it. Im so prpud of jim . Hes amazong. He even takes the cold plunge.v

[@pete9688]

It takes me 45 minutes just to drum up the mental energy to start working out for a few minutes! 🤣

[@chilichickSantaFe]

What if you just started? You see a free weight and start a few reps then do something else.

[@alicequayle4625]

Just lift a can of soup or whatever a few times.

[@pete9688]

Lol

[@ninjaskyking5198]

For me working out, I normally just tell myself just do it for 5 minutes then before I know it an hour past me by. It's just getting started that's difficult for me

[@air_19]

Ok so this better be good coz I’m about to work and giving you my pre work time.

[@chiocciolamoniz9622]

❤

[@vanessasmith711]

Am still struggling to get it right but I ain't gonna give up😢

[@lindapow9351]

Thank you to the amazing Jim Kwik and not Kwick as my spelling is low key

[@ewakb9920]

I have time, but I don't have energy.

[@catherinechapline8392]

podcast15 is no longer working. If this is still available, I'd be most grateful. I'm recovering from a stroke, and I think this product would help.

[@dampfkaffee]

🧠 hi @JimKwik, is there a new way/resumee of teaching an active positive feedback loop/up-cycle you could share with us?

[@savagekulung1276]

I get to do apply 3m.

[@francesbernard2445]

Is the reason most Asian women live longer than western women because they do frequent grocery shopping while living in a city while they don't own their own car? If so then my upper body strength training routine doing the same should be good for me too at age 67 too. While for the last 2 years I have been doing my own landscaping in my front and back yard after the basement walls were repaired on the outside of them. Like last year in the spring digging up and turning over all the rest of the sod left and then growing a large potato patch and veggie garden there in addition to a rented garden plot behind the nearby community hall. After an unexpected near accident happened last year during which time I had to lift one wheel of an ackward looking upholstered to look like an easy chair wheel chair out of the crevice between the sidewalk and the lawn while taking my mom around the block in it after preventing her and the wheel chair from toppling over altogether too wasn't easy to do. My mom is 6 ft. tall and at the time heavy for her heiht too. I heard a loud crack at the time and my knee felt very painful at first. A whole year later I get flair ups less and less while there is now no evidence on X-rays that any stress fracture happened. How do I get my strength back in that knee while waiting to see a physiotherapist for the first time for that knee? 4 years ago I was in a roll over car accident as passenger too. No broken bones in my body on any X-rays taken in emergency room right after that car accident.

[@akamaru0123]

jim i think i need your help

[@MrQuadcity]

The main topics discussed by Jim Kwik and Dr. Rangan Chatterjee can be distilled into several key themes: 1. **The Impact of Five-Minute Practices on Life Change** 2. **Behavior Change and Habit Formation** 3. **The Role of Simplicity and Accessibility in Sustaining Health Habits** 4. **The Importance of Daily Practices Over Intermittent Efforts** 5. **The Power of Morning Routines and the '3 M's' Framework** 6. **The Influence of Big Business on Behavior Change** 7. **The Psychological and Physical Benefits of Regular Movement** Let's delve into each topic in detail: ### The Impact of Five-Minute Practices on Life Change The conversation begins with a bold assertion: life can be changed in five minutes. This statement is not meant to imply that a complete life transformation will occur within a literal five-minute period, but rather that dedicating just five minutes daily to a new, positive practice can catalyze significant change over time. The idea is that small, consistent actions can accumulate to produce substantial results. Dr. Chatterjee uses the analogy of toothbrushing to illustrate this point, suggesting that just as a few minutes of dental care each day can maintain oral health, similarly brief periods dedicated to other health practices can maintain overall well-being. ### Behavior Change and Habit Formation Dr. Chatterjee emphasizes the importance of understanding the principles of behavior change to form new habits. He references the work of Professor BJ Fogg, highlighting the concept that small habits, when performed consistently, are the most effective way to enact change. The conversation touches on the idea that motivation is a fluctuating resource and that relying solely on it for behavior change is a recipe for inconsistency. Instead, creating easy-to-perform habits ensures that they can be maintained even when motivation wanes. ### The Role of Simplicity and Accessibility in Sustaining Health Habits The discussion underscores the necessity of making health habits simple and accessible. Dr. Chatterjee shares his personal practice of a five-minute strength workout that he performs in his kitchen while waiting for his coffee to brew. The simplicity of this routine - not requiring a change of clothes or a trip to the gym - removes barriers to execution. This approach can be applied to any habit, with the key takeaway being that the easier a habit is to perform, the more likely it is to stick. ### The Importance of Daily Practices Over Intermittent Efforts A central theme of the conversation is the superiority of daily practices over sporadic, intensive efforts. Dr. Chatterjee argues that while there is nothing inherently wrong with longer sessions of exercise or meditation, they should not replace daily practices. The cumulative effect of daily habits, even if they are brief, is more beneficial and sustainable in the long run. ### The Power of Morning Routines and the '3 M's' Framework Dr. Chatterjee shares his morning routine, which is built around what he calls the '3 M's': Mindfulness, Movement, and Mindset. He suggests that starting the day with activities that promote these three areas sets a positive tone for the rest of the day and can lead to improved mental health and productivity. He also provides a flexible framework that individuals can adapt to their personal preferences and lifestyles. ### The Influence of Big Business on Behavior Change The conversation touches on how businesses use the principles of behavior change to increase consumer engagement and spending. Examples include Amazon's one-click ordering and the auto-play feature on streaming services like Netflix and KZbin. Dr. Chatterjee suggests that individuals can harness these same principles for positive behavior change in their own lives. ### The Psychological and Physical Benefits of Regular Movement Finally, the discussion highlights the numerous benefits of regular physical activity, not just for the body but also for the brain. Dr. Chatterjee mentions the release of brain-derived neurotrophic factor (BDNF) and improved blood flow as key benefits of exercise. He stresses that incorporating movement into daily life, even in small doses, can have profound effects on overall health and longevity.

[@josederwis8459]

9:13

[@stephaneg]

So Atomic Habits then... So tired of KZbin "personalities" just stealing original works...