How to Break Bad Habits & Build Good Ones

👋🏻 Hey guys! In this video we delve into the science and discuss how to break bad habits and build new/good ones 🥕 I've been wanting to make this video for a while as I think it's such an important part of self-discipline and motivation. I hope you find it useful! ☺️
As always if you have any of your own techniques you'd like to share please do so in a comment down below 🤗
📱 SOCIALS📱
🔱 Patreon/Discord: / kharmamedic
🎙 Podcast: bit.ly/3oBFtkE also Apple, Spotify & Google Podcasts!
🎵 TikTok: / notkharmamedic
📸 Instagram: / kharmamedic
🐦 Twitter: / kharmamedic
🌳 SUPPORT THE CHANNEL* 🌳
💻 Download Notion: notion.grsm.io/h8vd98lccpl8
💡 Desk Setup: amzn.to/2V4cA88
⌨️ Iqunix Keyboards: iqunix.store/KharmaMedic
📦 Amazon Store: www.amazon.co.uk/shop/kharmam...
📝 My iPad Screen Protector: www.paperlike.com/kharmamedic
🎶 Copyright Free Music for KZbin: share.epidemicsound.com/Kharma...
✂️ Save LOADS of Time Editing: getrecut.com/kharmamedic
✅ Medical School Question Bank (code: KHARMAMEDIC): quesmed.com
🖥 Skillshare: skillshare.eqcm.net/G5r4k
📒 Medical School Notes: www.etsy.com/shop/kharmamedic
📚 Medical School Items: amzn.to/3Dtavnq
🗽 LibertyMedics: course.libertymedics.com/a/t3k2i
*the above links are affiliate links that help support the channel 😊
👍🏻 If you appreciate the hard work that went into this video please show it some love and drop me a like & comment! If you're feeling extra 💥⚡️🔥 you can share this video with your friends and on social media!🔔 Also, hit that notification bell!
🙋🏻♂️ My name is Nasir Kharma and I am a graduate student studying medicine on the undergraduate course at King's College London. This channel is dedicated to helping aspiring doctors reach their goals by getting into medical school and giving prospective medical students an insight into life at medical school. I hope these videos help :)
📧 Contact me: If you've got a question feel free to leave me a comment on one of my youtube videos or follow me on instagram and send me a DM over there! If your question is business related then send me an email at [e-mail]
🎵 Music:
-Intro Song: Loudness & Clarity - Joakim Karud
-Background Song:
Subscriber Count: 988,000

[@johnbocon8649]

It's not about motivation. Motivation is not always there and it isn't tantamount to the real deal which is discipline. It's hard at first but with strong determination, everything will fall into its right place. Thank you so much Nasir, we might be different in so many aspects and circumstances in life but some of your tips are relatable and effective to me🙌❤️

[@khalilahd.]

I used to base all my goals on being motivated and every time I didn’t feel motivated anymore I would forget my goals. Definitely learned that motivation isn’t something you can rely on consistently the hard way 😅

[@KharmaMedic]

louder for the people in the backkk 🙌🏻

[@kodi_img]

Mmmm

[@jayrayz4002]

I like the "but rule" because it shifts our mindset positively whenever we have negative thoughts ❤️💭

[@anitas5817]

Yes! I’m going to try this one.

[@howly0072]

ya dude. and the peach lmao🤣🤣🤣🤣

[@shruthijuju]

》DISCIPLINE 》CONSISTENCY 》SUCCESS & ACHIVEMENT 》 S.M.A.R.T GOALS (specific, Measurable, Achivable, Relavent,Timely) 》BUT RULE Thank you Dr.Nasir ❤ Congratz in Advance for Millions..🤝

[@khalilahd.]

I used to base all my goals on being motivated and every time I didn’t feel motivated anymore I would forget my goals. Definitely learned that motivation isn’t something you can rely on consistently the hard way 😅

[@RohanYesudian]

How to Break Bad Habits & Build Good Ones (7 steps): 1. Start small 2. Know your narrative (what excuses you make) 3. Reduce friction for your good habits (and increase them for your bad habits) e.g. link habits together such as brushing teeth with workout clothes 4. make SMART goals ( specific, measurable, achievable, relevant and timely) 5. Allow yourself to be imperfect (habit forming/breaking is hard!) 6. The 'but' rule (spin negative thoughts into a positive with the word 'but') 7. Skip a habit once but never twice (from Matt D'Avella)

[@itsyoboy_yorie4004]

i love how all the things he said opposed almost all of my initial thoughts about the concepts in changing habits. grateful for this, Nasir!!!

[@ezgibb]

so done with my bad habits, its keeping me from my goals..I hope i’ll build new ones with help of your tips, thankyou 🌸

[@snehasharma6354]

You have been one of the level headed person I recently came across. This video definitely helped me out in major ways as I wanted it be. Thankyou so much N !

[@njabulomkhasibe6205]

This exactly what I did last year. After graduating from matric I realised my work ethic just wasn't as good as I wanted it to be because I knew that if I wanted to perform really well in collage I needed to be able to study/work for hours everyday so I took a gap year so that I could focus on building these habits without the pressure of collage work. The first week of last year I started only doing just 1 hour of studying and my goal for the year was to increase the study duration by just 5 minutes every week. One year has 52 weeks in it so basic maths: 60 min + (52×5) = 5 hours. It's May 2022, I still kept increasing study duration by just 5 minutes every week and now I'm easily able to work 7 hours a day without motivation, it's become a habit for me because I started small and built up little by little over time💁🏾‍♂️

[@atharvawani3650]

I REALLY Want THIS !!! Thank You so much Nasir 😊 Best of Luck for 1 Million 🤞

[@youssefelnagar5634]

I honestly love your videos Nasir, habibi! Even though I’m only in 7th grade and 13 years old, I still really take from your videos and they really help me with school and balancing my life. I just want you to know that you are reaching a-lot of audiences out there and are really helping lots of people! Much love! ❤️🙏🏼

[@naslaebrahim117]

Good one , I have been following you since my undergraduate, always on point and honest These days it's hard to find content creators like you❤️

[@nourmohamed3019]

I knew your channel recently and I'm so delighted that I knew it☺️ Thanks for everything u r doing

[@rahmahassaf2275]

A long-awaited one. Thanks doc.!

[@SallyZhouPsych]

Idk why but every time you upload a video, it somehow really resonates with me in the moment.

[@nidazehra39]

Dude ..first your advices are quite on point and i loved the humour of "but" in between 😅🤓 way to go🤞🏻

[@lararodriguezcanovas4079]

Hi Nasir! I’m a student from Barcelona and I am preparing for competitif exams. I started watching your videos about productivity just 2 weeks ago and putting in practice your advices. Since then, I feel much more positive, focused and balanced. I am so grateful. Thank you for being such a source of inspiration for me.

[@anitas5817]

Great video with concrete actionable suggestions. I already do some but picked up a couple new ideas. Thanks!

[@kimk258]

I just passed all my Nursing Finals for Block 1 of 4. I repeated Block 1 and sat down and realized what work /didn't work for me. Personally, it came to having self-discipline and having a vision. I imagined myself as the tortoise in the children's fable : slow & steady! :D thanks for sharing your videos, Nasir! I started watching your videos for some useful study tips at the beginning of this semester. Keep rocking your medical school!

[@slavaskvorcov]

Very helpful and wise. Thank you for sharing!

[@viswar.k.2122]

I can't express how grateful I am for your videos. You are on 989K as of now, I hope you hit the milly soon. All the best and thanks for teaching and entertaining us with your vlogs and teaching videos. I would like to see you make a video about the sticker on your laptop or a list of your stickers. Another video I would love to see is your desk setup for 2022. I have one question and that is what is the name of the hodie company that you wear which has a small skull on it. I really really like it and haven’t been able to find it.

[@KharmaMedic]

Thank you so much! Brand is called suspicious Antwerp :)

[@viswar.k.2122]

@@KharmaMedic Thanks for the reply.

[@leslienkwonia1075]

Fantastic tips!! Thanks a lot for this wonderful video! 💙💙

[@krswolf417]

big word for this is "DISCIPLINE". Very good advice Nasir.👍

[@m.963.m2]

what an amazing video like always

[@emiliopena4404]

This video was really relevant to me, thank you. As someone who’s finishing off their junior year in highschool with a very mediocre GPA I am trying to establish good habits to get my school grades up so that I can get into a good university for my pre-med.

[@TheShonny12]

Perfect study break video! Currently studying for law school finals.

[@newlearner8701]

Most valuable channel I came across

[@Starlight-wx3ls]

Most sorted out study tube guy who is giving genuine advice and not trying to sell his stuffs. Stay like this. Please. 🙏

[@roeungra5554]

Nice To Meet You !!!

[@studyhard.5152]

This is just what I needed to hear thanx.

[@itsblossom870]

Tanks for your information or advices they are so important

[@zhraaa01]

Congratulations on the 1,000,000 followers, you deserve this number❤

[@karimismaiel2136]

Note: i was here since you had couple of thousands you grew alot in this time bravoo naser

[@studygroup8942]

I learned from your video! Thank you!

[@EduardoHenrique-nd1ro]

Another amazing video! Thanks for sharing! Cheers from Brazil!

[@wiwiknurlaila7994]

thanks, i also have many read books about habits but i never break my bad habits and this help me to understand to solve my bad habits.

[@MrManultra]

The 2 day rule is so underrated. I tried to go to the gym "3 - 4 times a week" for so many years but missing monday and tuesday puts so much pressure on the remaining 5 days which crushes you eventually. Just thinking about today, tomorrow and the day after tomorrow makes planing more compact and you stop arguing about your goals 6 days from now on sunday, but instead make specific plans for TODAY and TOMORROW which you are way more likely to fullfil. Since I saw Matt's Video in Octobre 2020, there have rarely passed more than 2 days without a workout.

[@ChristosLouridas]

Nice one mate. I was thinking of running we will see. Good one as always.

[@krishnaprasanthi7714]

Yeahhh shout out to matt!!! I actually started following that rule.. never skip anything twice..

[@tanushrichetty6629]

Thanks u the tips will definitely help

[@talales5909]

Thank you for the translation sooo much

[@muhammadrafandaalfasya9299]

Great Video as Always

[@yazswag8523]

I can’t express how much your channel helped me, as a person dealing with chronic illnesses I tend to expect less of myself, even though I know I’m capable of doing that certain thing, university is definitely not easy but also giving up is easier that working though it and actually graduating. Your videos always help me get back on track with my goals. Thank you so much🤍

[@maitaluongngoc3965]

I watch your videos every single day. I believe that I will get into the university I want with the highest score !!!

[@asistentuandrei1418]

You did it again Cap!

[@apurbanathtalukder2512]

Thank you sir ❤️

[@ahmedmajid5697]

Thanks again ❤️

[@Truki98]

Awesome Video !100% true

[@oguejioforpeterchinonso6962]

good job , I love this

[@ashmit9494]

I really loved atomic habits , it really helped me a lot in forming habits

[@roronoazoro3204]

Hi dear kharma Thank you for this amazingly useful video I'm a second year medical student I've been so lazy till this moment. Your efforts awoke me Thank you man

[@RameshKumar-ng3nf]

Bro, daily i am keep searching your channel for 1M , i am still waiting for it eagerly ❤🙂

[@mohamednafih2214]

Wow I really enjoyed it

[@mohanadmakki3636]

Thank you so much for you words

[@dreaming_of_that_mbbs_mbchb]

Loved the blooper I’m entomophobic any insect scares me I can cope with a butterfly but nothing else. I often multiple times a day find myself screaming and to hear you say “I’ll be so scared” I was like finally someone else. But I’d have been screaming that whilst running away and shutting all the windows and doors and being to scared to go back and check it didn’t sneak in. Obviously I am in therapy for this because I know it’s irrational. I’m immune suppressed so anything that could be carrying a germ freaks me out. Come into contact with a pathogen - end up in hospital result = avoid anything and everything that could make you sick.

[@PokhrajRoy.]

You’re about to reach a Million Subscribers. I’m assuming there’s going to be a Party. So excited 👏🏽

[@someone-kj8kk]

Very close to 1M!!!

[@karimismaiel2136]

I read about it in atomic habits

[@rohans875]

Refuse to watch if it doesn't start with what's up guys kharma medic here and welcome back to another dose

[@KharmaMedic]

😂

[@bhatgaming6377]

Because of you I had the best Degrees in my life thank you

[@markwarrior9557]

Can you do a video how to systematically categorize the notes? I know you have done one video saying taking note digitally, but how to take note also a big issue for most.

[@iolandapzp7327]

Great video 🙌

[@raunakchodankar1843]

Please make a video on active recall on how to do practice questions efficiently. I had seen your video on where you deciphered the question and noted the solution from passmedicine in your notion.

[@larissanitti5744]

So close to 1 million!!! 😃🎊

[@navedrizv]

Nasir is Ryan Holiday without Stoic, this was helpful though 👍🏻

[@enoadeeb5121]

You are always helping us, keep going🤩 try to upload more study with me videos Thank U

[@samiramousaie1158]

great video again✌️

[@kevjumbaz]

surprised that eating the frog first thing in the morning did not come up and also the snowball effect of doing something small and easy which then slowly accumulates into larger tasks being completed

[@Hridha34]

Omg! Well I'd read the atomic habits book last month and I can relate this vedio with book. It's just like applying the book knowledge in our practical Life!!👍😇

[@idk-xl4lz]

I am currently in the middle of reading it after being recommended on the channel, James scholz

[@Hridha34]

@@idk-xl4lz Great 👍😇

[@jyotidhole9610]

NGL the thumbnail looked as you were talking about breaking bad(series) habits..btw good video

[@PokhrajRoy.]

I remember a movie which had a character who said that the only real failure is the failure to try. P.S. If you’re a mess, it’s ok.

[@vaishaliakhare3760]

Hey kharmamedic big fan Can you please discuss how to get a long time motivation

[@talales5909]

انا طالب بدرس طب بسوريا... انا متابعك وكتيييير بحبك وبحب هالشي يلي عم تعملو.. انت من الناس المؤثرين جدا.. وبحق لك تكون من هالناس.. شكرا لكل معلومة وابق اعمل هيك فيديوهات❤❤💯

[@dhruvdutt5515]

1 million soon

[@inish.1717]

Does anyone knows where I can get his notetaking pad on his desktop? I love it ;)

[@michaelzagoraios4796]

Thank you Nasir for this informational video. Funny side note my doctor has the same exact haircut like you ( and I mean to the exact hair it’s uncanny) so me and my brother always joke about doctors having this particular haircut 😂. Love your videos man keep up the amazing work❤

[@fightingfingers6550]

Where do you get your hoodie from??? I always see you wearing them in your vids THEY LOOK SO COMFY AHHA 😊😊

[@nuvudesoganci9632]

You know you would be great in a podcast, I feel like you can talk for 2 hrs straight and I would listen to every minute 😂

[@KharmaMedic]

Already got one! The kharmakast :)

[@denissitasc]

Excellent video , I always like the way you study with your MacBook or iMac and your iPad. Could you do a video about how we can combined this two important items? Or how we can improve our way to study using this two items. Thank you so much

[@nurahs3352]

Please do the videos with out music , because some videos I can’t good listen :) And that better if you translate that to arabic language. Thanks, theses videos make me excited to study.

[@thevibe4784]

Heyy Nasir great video. You have really been a role model to me. You have really help me see things in a different way thank you so much ❤️☺️

[@maryamkhan2234]

Liked that cute short dance! 🕺🙌

[@PokhrajRoy.]

I must say, NASIR is an underrated dancer. Idk if anyone else noticed this but I hope he gets to go on British Celebrity Dance Shows one day 😂

[@genzvideos]

That IS one of a tough Time

[@viswesharunagiri6503]

Nasirs bangers: Another one another one

[@dhagulashorts]

Love from India 😍❤️💕

[@fayezismail6188]

Hello, Love your content and, was wondering if you can make a vedio about the requirments to become a doctor in UK. :)

[@sacdaabdurhman]

“If you try to be someone else, you’ll become nobody at all. The only great person you have the possibility of becoming is the greatest version of yourself, and that is a pretty great person.”

[@knw-seeker6836]

great scientific based advice

[@monaalmaqhur4411]

شكرا على المحتوى الرائع 🤍 انا حقا سعيدة لان محتواك مترجم للغة العربية 🤍😇🇱🇾🇱🇾

[@chillvibez7913]

"Motivation gets u started, discipline takes u further"

[@idk-xl4lz]

Drive is important too. You need to find out what drives you. Your goals, etc. Highly recommend the book atomic habits

[@nerva4133]

شكرا

[@fatimakareem9027]

really i was in need for this so grateful for you DR kharma 👀💙

[@allboutpiano3099]

Nice one

[@priyansh6187]

Nasir please one vlog video... 😍❤🙌

[@ngocao4555]

Nice✨

[@yashasvithakur4512]

New desk setup tour soon? Hmm

[@nmedic2155]

Yayy, we are nearing 1M 🧿🤟🏻

[@ghizlaney-vlogs9111]

الله يوفقك. اتابعك من زمان. فيديوهاتك حلوة كتير

[@talales5909]

شكرا عالترجمة