How To Improve Your Life

[@ZachHighley]

To start improving yourself and your brain cells visit brilliant.org/zachhighley and sign up for free. The first 200 people will get 20% off the annual Premium subscription.

[@DrJustininJapan]

Thanks Zach for another awesome video!! Your video quality is better real than life. It's insane 😂 hope med school is going well and thanks again for the awesome video about your grandfather. can't wait to see the full podcast some time next year

[@drfaria2000]

I love you so much zach

[@zaidi684]

Hi buddy I'm suffering from severe anxiety and depression Please suggest me something

[@Tpt99999]

Make friend me, heyyyyy

[@zoepauls2256]

Please watch the video first to hear Zach's detailed explinations ...but to summerize: 1. Wake up earlier. He gets up at 5. 2. Read 30 minutes a day. He reads before bed. 3. Sleep at least 7 hours and go to bed and get up at consistant times. 4. Practice mindfulness and kindness. He meditates after morning showers for 10 or 20 minutes, journals for 3 minutes every morning, and writes down 4 things he's greatful for every night. 5. Spend at least 3 hours outside every week. He goes to parks and studies for at least two hours per week, runs outdoors, and spends time outside with family and friends. 6. Exercise 150 minutes per week. 7. Cultivate a beginners mindset (be open to learning new things).

[@saloni495]

Thanks!

[@nikoroo]

Thank you! 🙏🏽

[@senthilkumarpatchai7309]

Thanks for saving my 19:21 minutes

[@Viviolau]

I feel like you got your life optimized and I’m still trying to figure out basic stuff. I find you pretty inspiring though - I’m used to seeing med students online saying how stressed and awful everything is and it’s discouraging as someone applying in the upcoming cycle- especially since I have mental health struggles. It made me feel like I might be leveraging my well-being if I did continue on that path. You make it seem doable and that helps me try to finish this home stretch.

[@ZachHighley]

Keep going! You are in control, I think a lot of healthcare professionals like to fetishize the hard work. It’s definitely there, but it’s also possible to live a normal and happy life.

[@Abhineetb]

I can see Zach hosting a Productivity TV Show in the near future, with the epic intro music in the background...

[@ZachHighley]

I’m down

[@DemetriPanici]

*"Habits are the compound interest of self-improvement." - James Clear*

[@ZachHighley]

James clear is great

[@goldrush1989]

I'm currently halfway through this book named "atomic habits" By James clear...

[@ninao9281]

I'm German so quick heads up on that school info: high school usually starts around 7:30 / 7:50 AM. Once you're in uni, normal times are around 9 AM.

[@jamesruz6684]

I've noticed that some habits are easy to think about; what exactly you would do in a given location at a given time, however, it's the actual execution that makes me struggle. For instance, I always set certain to-do lists on Notion for a given day for my study sessions, but I can never finish them all in just one day, and I always find my mind being interested in doing other things. Not necessarily procrastinating activities, but other productive activities instead of the planned ones. Anyway, as always, great video, Zach! The information are well-anchored on studies, the flow of the content is so smoother than my skin itself (and I just showered), and most of all, the aesthetics and diction is incredibly well-done. I'm left with no questions after watching the video nor have to find studies to confirm that what you just said is reliable, and as ever, looking forward to the next video!

[@icedurn2088]

I'm German and from what I experienced most schools, at least in my region, started at 8 am but because on our school the train arrived at 8 am it started later at 8:20, which was still too early imo. Couldn't imagine having to be at school already at 7 am...

[@beat4rise]

Lucky you! In my hometown school started at 7:45 am and with busses leaving early so we could arrive in time, i left Home at 6:50 am. Still way better than 7:00 am, i definately do understand that

[@DemetriPanici]

Why is this the coolest A-roll camera angle?

[@ZachHighley]

Thanks!

[@princess6380]

Perfect timing! I really need this so bad mostly now. Thank You ! This is great! 🙏👏🌻

[@ZachHighley]

Happy Friday

[@jackietugs8700]

As a health sciences major and biology minor I appreciate that your vids are backed w studies

[@Bu.T.F.I]

Because I searched the comments and couldn’t find it 1. Wake up earLIER than you normally do 2. Read daily 3. At least 7hrs - regular times to sleep/wake up 4. Mindfulness (Meditation/Journalling) 5. Outdoors time - 3x per week 6. Exercise consistently 7. Cultivate a beginners mindset

[@therealtamont]

Man I love your content and Friday is now one of my favourite days Love from Eng🏴󠁧󠁢󠁥󠁮󠁧󠁿

[@ZachHighley]

Thank you!

[@ImprovementGang]

The best habit that I picked up was to properly rest on my breaks/rest. This includes having good sleep and making sure that you are not too enticed in consuming a lot of content in these breaks.

[@sandracreatives]

My ADHD student of a self has two settings: Zach level productivity x 1000 or absolute potato.. needed some insoe to switch from potato to productive so thanks for this

[@jerickvitoriano4173]

I'm currently studying for my 3rd IT Certification with Microsoft and these tips are definitely helpful. Thanks, Zach!

[@jackfrantz6135]

Great video Zach! Love the sleep advice. Something I’ve learned about my sleep is that we typically are “awake” for much more time than we realize at night (can be more than an hour) so the typical thinking of “sleep from 12-7 gets me 7 hours” usually results in 6 or less. Wondering if you have noticed the same or read anything about that.

[@magicheesecompany]

That tea trick is such a chad move, I'm gonna try that some day.

[@DoctorAzmain]

Yo how's the psychiatry rotation going Zach? ☺️ Mine was at a specialist psychiatric hospital and it was an intense experience!! I'm actually trying to incorporate all these tips in my daily life - the mindfulness, the exercise... But the sleep pattern is still a struggle with the shift work 😅

[@ZachHighley]

It’s going well, very interesting but probably won’t be what I go into. Pick one and start slow, I think exercise is a great place to start

[@sivapriyas8688]

Zach , I'm so sorry for your grandpa...😣.. and I really like your grandpa...he is such a great person...👍 And you too Zach...

[@madgyal21]

« Watch this video, read the articles and form your own opinion » 👏🏾

[@vdwhite687]

7th HP did go insanely hard, valid point for reading lmao

[@Ld-ol4ge]

Great video as usual, my favourite part was the beginner's mindset approach. Thank you!

[@charloesparagoza602]

for all of the videos ive watched your videos really attracted my attention and I love your way in Life. as a student working in a research center your ideas will help me a lot thanks.

[@sabapharma1718]

very useful tips 💛 thank you

[@Growwithzeel]

*“Success is often achieved by those who don’t know that failure is inevitable.” - Coco Chanel* Love the 7 habits and thanks for being realistic about “earlier”

[@jcdesigns1109]

I was familiar with most of these habits in my own life one that really new and stood out for me was cultivating a beginners mindset which I really find valuable

[@HappyMerchant]

Summary: Summary (in my way): 1. Wake up early - 50% sleep cycle may be genetic ; the other 50% environment, cultural. - The earlier the better. Ie 5 AM. Studies show good results between 5 and 9 AM. - Peak performance may be around 1 hour after getting up. 2. Read 30 min a day. - Benefits of reading increase vocabulary, knowledge, writting ability. - Zach does it before going to bed. 3. Sleep at least 7 hours.How to sleep better: - get sunlight. - no caffeine after 2 AM. - be consistent at the same hours. - keep room dark, quiet and cold. - have a before-sleep routine. 4. Practice Mindfullness and gratitude. - 10-20 min a day. - You will become a better happier person. - After shower - Journal in the morning. - Gratitude journal in the evening. 5. Get 3 hours outdoor every week. - 2 hours read+study in the park. - 1 hour run in the park. 6. Excercise 150 min a week. - 20 min a day x 7 days. - 45 min a day x 4 days. - Grades improve. 7. Cultivate a begginers mindset. - you are not the best of the world. - be more humble regarding your knowledge.

[@carolinalima403]

Thanks for sharing and making it feels like having a better life isn't impossible

[@farhatrafiq5122]

One of the most productive videos I have ever watched.Learned new things..Thank you!!

[@lenasprw6523]

You definitely got me interested in this mindfulness stuff. Gotta give it a solid try. So if I'm healthier and happier in a month it's on you

[@sandraxo8819]

16:00 your acting skills are on point

[@ZachHighley]

Thanks it was method acting

[@sandraxo8819]

@@ZachHighley 😂💀

[@mistyatlas8664]

I freaking love how you include back up studies to each point 👏

[@sethaaron510]

There was some Déjà vu while I was watching this video. Oh, you are the dude teaching how to navigate through Anki. That was really helpful, man. Didn't know you also make life vlogs. Thanks for sharing this, cheers

[@ЙоанаГеоргиева-ч6и]

Amazing tips. For sure I will try them. Thank you so much for the content. It's really helpful. Wish you success and happiness. Can I write questions for my self instead of use anki? Would it be effective

[@keerthanasenthil4223]

zach you’re so inspiring love these videos

[@y93a81]

“sweaty kinda dead person”, i died dead😭

[@MysticMD]

Hey Zach! totally agree with the items on the list. Thanks for putting them all together into perspective. I have been on the path of self improvement and self love for a few years now, im quite amazed when i look at your list and realize that i am already doing all of those things (without too much effort). Dont get me wrong, it didnt come to me overnight. On the contrary, it took me years to slowly incorporate each one of them into my daily habits. Its just goes to show how important yet basic those habits are in building a better life! It has been quite the journey and I am sure there is still a long way to go! :)

[@joshuaeszczuk5478]

Thank you so much for this video Zach, I’m a pre-med student and your videos are always motivating and inspire me to emulate your incredible work!

[@cookiepolice2086]

Just do what you love, studies has shown that most of not all people that are happy succeed, because their heart is into it. Motivation isn’t real, passion is.

[@feriel2672]

Great tips!Nothing too shiny or extravagant. Looking forward to implementing them!

[@selvastark7723]

Thank you so much for the motivation brother . Happy weekend

[@freddyjosereginomontalvo4667]

Thanks men. Your channel is really excellent!! Take care and have a great weekend!!!

[@ZachHighley]

Have a nice weekend!

[@hungryjustin]

Probably my favorite video by you so far. Keep up the good work man!

[@TirillSvends1]

Made me so happy when you mentioned reading Harry Potter. I've been wanting to continue reading the books, but since I'm a 2.year med student now I havent allowed myself to read them, which actually is kinda stupid, I'll just have to try limit myself when starting again.

[@eda3161]

When I went to school in Germany, the first lesson started at 7.30. Now it must be 7.45. At least in my region, it's not the same all over the country

[@masoumehyusefi2444]

It was great thank you Zach❤️❤️

[@leonadelbarba1828]

German here: German schools start usually somewhere between 7:30 and 8(:30)am

[@Ducky_logan]

Hahahaha the yoga matt caught me off guard!! 😂

[@sivapriyas8688]

Zach.... honestly this video content has been running in my brain 🧠 and you just fire 🔥 it....

[@rebeccanobre3273]

Zach, your videos inspire me so much, man! I’m graduating med school here in Brazil in two months! Thanks for sharing your life with us, cause it helps me for sure to improve my life! Best regards from your fan from Brazil! Keep up the awesome work 😊

[@swetashree6508]

Thank u Dr. 😇

[@milanpreetkaur4746]

Hey, Zach!! Could you please make an video on how you got into medical school? What extracurricular activities you were involved in?

[@noemirodriguez1206]

I’m German, and school usually starts at 07.45, some days at 08.30, but mostly 07.45

[@AngeliqueClark]

Loved this! I really enjoy hearing the science and research behind your findings! Thanks so much for sharing! 🙏🏽

[@samriddhikhatri1135]

i've been following you for a while, and i really like your content❤❤

[@ZachHighley]

Thank youuuuuuu

[@arthursung1926]

i learn a lot from you sir thanks a lot

[@paul2200]

Great Video, but my school in Germany starts at 7:45am. And I know no school starting later than mine haha.

[@meghsrk193]

Ready to inculcate these habits one at a time...thanks

[@luishp077]

Thanks for all your content! I can honestly say my schoolwork and lifestyle have greatly improved since applying some of your tips, and using Anki raised my PhD GPA a whole point! Forever indebted

[@clemenshopfer8548]

As a fellow german I can say that many schools still start class at around 7:30-8AM...

[@dariocomex7772]

you're so inspiring ! Congratulations!

[@garrett2728]

all 12 years of my high school and my siblings have all started at 8am or later

[@melinabanane7669]

I'm German and my school starts at 8:30 AM usually.

[@miguelbrandt3174]

I'm in Venezuela but I don't know how to go to med school if I don't have money to sustain myself

[@nazaninnorbakhsh]

Thank you so much. It was very good and useful.👌❤

[@etherealrosegold]

Those nature scenes 😍 can't get enough ❤❤❤

[@Ivey_chan]

What do I do during this meditation peroid..? What do I think about... Do I just sit and relax?

[@robinvictorino1469]

Chat GPT Summary: The KZbin video titled "How To Improve Your Life" features a medical student named Zach, who shares seven habits that have drastically improved his life over the past couple of years. He emphasizes that he has tried many new habits but only a few have stuck. Zach acknowledges that there may be a confirmation bias in his opinions and encourages viewers to form their own opinions by reading articles and watching the video. The first habit Zach suggests is to wake up earlier, not necessarily early, but earlier than your usual wake-up time. He recommends waking up as early as possible within your natural sleep cycle. Zach explains that our circadian rhythm determines our natural waking range and that around 50% of this cycle is determined genetically. However, the other 50% may come from our environment or our own volition. He believes that it is better to shift our wake-sleep cycle earlier by an hour or two, as it can provide significant benefits. For instance, waking up earlier allows us to get things done before work or other daily activities. Zach personally prefers to get some of the more annoying or important tasks out of the way before going into what he needs to do for the day. He also notes that waking up earlier can help avoid sleep inertia, which is the sluggishness we feel after waking up. The second habit Zach recommends is to exercise regularly. He explains that exercising doesn't necessarily mean going to the gym but can be any physical activity that gets your heart rate up. Zach believes that exercising is a great way to improve mental health, increase energy levels, and reduce stress. The third habit Zach suggests is to meditate regularly. He explains that meditation can help us be more mindful, reduce stress and anxiety, and increase focus and productivity. Zach notes that meditation doesn't have to be a long and formal practice but can be as simple as taking a few deep breaths throughout the day. The fourth habit Zach recommends is to read regularly. He believes that reading can help improve knowledge and skills, increase creativity, and reduce stress. Zach suggests finding a book or topic that interests you and dedicating at least 20-30 minutes a day to reading. The fifth habit Zach suggests is to have a morning routine. He believes that having a routine can help us feel more organized, reduce stress, and increase productivity. Zach shares his own morning routine, which includes making the bed, showering, having breakfast, and doing some light exercise. The sixth habit Zach recommends is to have a gratitude practice. He explains that having a gratitude practice can help us focus on the positive aspects of our lives, reduce stress, and improve relationships. Zach suggests taking a few minutes each day to write down three things you are grateful for. The final habit Zach suggests is to have a growth mindset. He explains that having a growth mindset can help us learn from failures, overcome challenges, and achieve our goals. Zach encourages viewers to embrace challenges, learn from mistakes, and view setbacks as opportunities for growth. Overall, Zach's tips are based on his personal experience and the research he has done. He emphasizes that everyone's experience may be different, and encourages viewers to find what works best for them.

[@andolastanaj3567]

Great content, as usual. Thank you Zach.

[@-serik]

Useful habits! Thanks Zach.

[@playerfour254]

great Video! really informative

[@studywithmedstudent4459]

Love all your videos!!

[@dkmaheshwari]

Thankyou so much Zachy!!! A perfect inspiration for me!!!

[@ZachHighley]

Let’s goooooo

[@dkmaheshwari]

@@ZachHighley Am I dreaming? or what? a reply from you?????!!!!!!!!!!

[@anvithkakkera7196]

I like the b-roll, it’s really creative

[@ddc5872]

1. Wake up earlier. He gets up at 5. 2. Read 30 minutes a day. He reads before bed. 3. Sleep at least 7 hours and go to bed and get up at consistant times. 4. Practice mindfulness and kindness. He meditates after morning showers for 10 or 20 minutes, journals for 3 minutes every morning, and writes down 4 things he's greatful for every night. 5. Spend at least 3 hours outside every week. He goes to parks and studies for at least two hours per week, runs outdoors, and spends time outside with family and friends. 6. Exercise 150 minutes per week. 7. Cultivate a beginners mindset (be open to learning new things).

[@Lisor93]

Great Vid Zach! But to the part with the German School System, we normally start around 8 am, unfortunately not later :(

[@eliaslhi9733]

This video was great, thanks for sharing Have a good weekend!❤️

[@ZachHighley]

Have a great weekend!

[@amandamonteiro5308]

I want my Notion video!!! hahahaha

[@cos_0_123]

I am from austria (next to Germany) and we start school between 7:45 and 8:15 a.m. Austria can be compared with Germany almost completely. We have so much in common.

[@ZachHighley]

Yeah that seems like a more normal time to start school

[@maximilian952]

Yes, I can confirm that as a German, most Highschools (5th to 12/13th grade) start from somewhere at 8 am. And in the higher classes it was typicall that you started maybe an our or two later (so 8:45 or 9:30) in one or two days at school, at least for me and people I know - but of course school is than longer - until 4 or 5 pm every day. I already woke up at 6:30 to get some stuff done before school, when my bus came at 7:15, but I think, it would be a way more difficult if school started one hour earlier.

[@inesconstancio9]

Your sketches are just awesome haha

[@mausplunder5313]

In general German students gave to be in the classroom between 7:55 and 8:30. it changes from school to school or if it's private but the usual start time is 8:00 in the morning. wich it was half an hour later but I have to change my habits a bit :>)

[@user-pq5by5pw1b]

in Austria school starts anywhere between 7:40 and 8:30, I imagine in Germany it’s about the same

[@gigibenja1671]

I start meditation after i’ve struggling with panic

[@Melissa-yy2or]

Love your content ❤

[@ZachHighley]

Love you

[@Urr342]

Love the skits 😂 Good video Zach 👍

[@MD-2101]

☀️Morning person

[@max8050]

I'm new to your channel and watched just a few videos, gut i'm already a fan of your content, your filming and talking style :D Great job! I'm actually from germany and have never heard about a school that starts after 8am. The most schools start at 7:45am ':D but of course that doesn't decrease the worthiness(?) of your statements :)

[@bonfuerte6284]

Habits shapes our life.

[@saraazizam4519]

In Germany my school start was at 7.45 am

[@nafixer]

Exercising is one of the best habit that you can bring in your life .

[@hanaspace5407]

zach uploaded!!

[@ZachHighley]

Every week! …ish

[@miguelbrandt3174]

I want gto know ,before KZbin what did you do to sustain your self thru ought your career how did you earned money did you got at scholarship ?

[@DemonicAngelPhantomX]

I am a junior doctor doing internship in Pakistan. These days I'm in GYNAE/OBS with calls every 3rd day. I'm also a diagnosed case of migraine and recurrent depressive disorder. I NEED to sleep more than the average people in order to function normally. Can you please help me out? I want to figure out how i can maintain a healthy sleep wake cycle with my condition and work routine

[@rafaelaramirez8170]

Thank u so much for ur videos !! I have much better grades in school !!

[@Netherspike55]

Bro is literally Max Goodwin from New Amsterdam ✌

[@achrafagermoune2417]

Amazing content. You have a new subscriber.

[@jeremiaseichhorn]

Im from Germany and in most school it starts at 7:30

[@Cataquacky]

I feel like I've known these habits for a while and I even used to do the majority of them, but it was when my undergrad schedule would force then upon me. For example, the semesters I had 8 am classes every day of the week (the earliest class you can have at my college), I had the best grades, most consistent schedule, etc. And I always tried to get 8 hrs of sleep but it didn't always happen and I wasn't getting as much sleep as I needed. Now, when I have schedules where I only have an 8 am class on Tuesday and Thursday, but nothing in the morning Monday, Wednesday, and Friday, I let myself sleep in because I'm up late finishing homework the nights before and I know if I don't get at least 7 hrs I will be unproductive the next few days. My wakeup/bedtime schedule is so unbalanced and I know this is not optimal, but it does allow me to catch up on sleep I miss from days where I have to get up early. If I were to wake up at 6 am every day (the normal time I wake up on early days), I would lose sleep. And it's so hard to tell myself to wake up at 6 am when I'm going to bed at 1 am and have nothing in the morning. So what would you prioritize, getting more sleep overall or being on a consistent schedule with less sleep? And yes I would try to finish my assignments before it gets too late in the night but the majority of the time that's really tough for me, I can't seem to get past Parkinson's Law even though I've been trying for 5 years.

[@TheMatschkind]

So school in Germany for me started at 7:30. most of the schools I know have a similar starting time, though my sister has to be there sometime around 8-9