How To Properly Build Your Habit (MOST IMPORTANT Tamed Lesson)

[@novaswoll4845]

Habit: Reading Cue: Morning alarm Routine: shower, read book low: 5 pages high: 2 chapters reward: episode of anime

[@jellyfishlamp3611]

Best reward😂👌

[@billi5920]

@@jellyfishlamp3611 agreed

[@tarunduggal7187]

Otaku

[@akshatchauhan6580]

Now that's my boi

[@ninqajk5831]

Lol same reward

[@2flizz]

Who else is starting in 2020 Habit : meditation Cue : getting out of bed Routine : get out of bed Sit on the floor Set timer to 5 mins Low : 1 min High : 15 mins Reward : music

[@navalkumarshukla9447]

So how is it going up for you?

[@Sslack_]

I guess il do This👍

[@dashking5059]

I'm following this

[@mentiquebakabila4254]

One year, it should have sticked now

[@lakurkuma8113]

Same but'll use breakfast for reward

[@craftblock-cubing-randomst6108]

Habit: Meditation Cue: Waking up Routine: Waking up, making warm milk with honey, sitting down, setting a timer for 20 minutes, meditating Low Bar: At least 1 minute High Bar: At most 20 minute Reward: Warm milk with honey

[@xell4o]

At least 1 min? I think your low bar is kind of low.

[@rhaylonmachado5183]

And if I don't have this time everyday at the morning, can I do it at night before sleep?

[@xell4o]

Yes, but as far as I know and have read, you need at least 5 minutes for meditation to have any effect. When I meditate I give myself 1 minute more just so If I move or scratch my nose or something I still have 15 minutes where I stand still, don't move and connect my breathing. I am not trying to be mean or anything, I am just saying 1 min is not enough to feel any effect and if he does't feel the effect he might find it hard to keep it up.

[@xell4o]

There is this book called Presence process where it explains meditation and presence and can be really helpful.

[@rhaylonmachado5183]

to where as I understanded, this 1 minute low bar trick is to "cheat" your habit, so sooner you will find it 1 minute not enough and will naturally want to do more then this.

[@vidy452]

No doubt, this is the best hack of life that I have ever known!!!

[@fwfry3144]

@@vidy452 moi.

[@vikas2435]

Indian Bhai ??

[@okokokokokok7901]

@@fwfry3144 me too

[@armyguy2292]

Hold up, reward your new habits with primitive rewards such as sex when u are trying to quit porn?

[@NLxAce]

He copied this almost exactly from James Clear’s book Atomic Habits… Go check it out and see for yourself.. Improvement Pill should have atleast given him credit.

[@BKrandy0]

Funny, I just started this series today, but have been working on my gym habits for a few months. This morning I told myself "I'm just going to go to the gym and maybe do some light cardio for like 20 minutes just to get myself there." Then as soon as I got out of bed, got myself to the gym, and was there, I decided to do my full weightlifting routine and cardio for an hour. The fact that I had a "low bar" of only doing a 20 minute light workout got me to the gym, and getting there was the hard part for my willpower, once I was there I did a full workout that was great!

[@schen2024]

BKrandy congrats!

[@Lavone__]

Aré you still doing it

[@张云龙-l4m]

BKrandy great

[@BKrandy0]

@MāŢäŁĮX Øfficial Čhannel lmao I just saw this but my entire routine with the weights and cardio was 1 hour, not just cardio for an hour

[@michaelstephenvargas8821]

@@BKrandy0 😂 you shocked the dude

[@heet69690]

Habit : Meditation Cue : Sit in proper position after working out (This has actually become a habit) Low bar : Meditating for only 1 min High bar : Meditating for 5 minutes Reward : An episode of anime I have actually made this into a habit for over a month. Habit : Reading Cue : After lunch Low bar : Read one page High bar : Read one chapter Reward : An episode of anime

[@vinayak-ok]

Wow 1 Successful and you added another

[@Heidi_959]

I also made the reward of reading to be watching anime 😂

[@swerviez]

Habit: Practicing piano Cue: Coming home from class, hanging up my keys Routine: Sitting at piano, warm up drills, practicing Low/High Bar: At least 5 minutes, at most 30 minutes Reward: Sweet snack I have so many habits that I want to build- it's so hard to choose just one at a time!

[@borakocabas4794]

Hey sweet snacks are kinda unhealty so uhh eat a banana .. maybe? Or an apple?

[@superpasi7315]

Kara Smith Best Of luck Kara, you got this girl!

[@Ben-pk4cv]

Improvement Pill How soon can we start additional habits? when the first one is automatic? 30 days? when it feels easier but not yet automatic?

[@jeetparte9102]

Hey Kara. Same here...I chose fitness and reading but then I remembered I have to be regular with my piano practice too!

[@ancientprezent7916]

@@borakocabas4794 1. Thing at a time

[@t.e.n3466]

Habit: Fitness Cue: Waking up Routine: Hear alarm and instantly get out of bed. Turn the alarm off. Get dressed in gym clothes. Grab gym bag with drink bottle, towel and wallet inside. Pick a podcast and start listening. Walk to the gym (about 13 minutes). Low Bar: Exercise for 5 minutes. For example, walk on the treadmill. High Bar: Workout for 1 hour. Reward: Listen to an interesting podcast and have a great meal afterwards (e.g green smoothie).

[@dobb2106]

How’d it go?

[@vasutiwari4187]

@@dobb2106 He now have abs

[@sina7256]

So how was it

[@t.e.n3466]

@@sina7256 it went well!

[@sina7256]

@@t.e.n3466 reached your goals? Is it worth it?

[@rchrdpnccruz8432]

Bruh I've been looking for something like this my whole life. This is literally should be a Jr high course. A mandatory course!

[@M0rbid]

Rchrdpnc Cruz YES IT DEFINITELY SHOULD I’m in middle school right now and it’s been helping a lot

[@anthonyquinn5927]

Rchrdpnc Cruz everyone should writes there congress person and get this done!!!!!

[@haltdieklappe7972]

Ikr? It should be taught in schools. Hard part however is actually being consistent which can still be very difficult

[@Ra-thesunking]

The LOW / HIGH BAR!!! I’m so glad I watched this again. I’m going to try to make meditation my keystone habit, I was going to switch to exercise but I can do 1 min of meditation regardless of what’s going on.

[@herciucatalin-iulian2091]

About willpower..well I have a little tip I found that works amazing..at least for me..it is a 5 seconds rule and it is not that 5 seconds rule..:)..basically everytime something you know you have to do pops into your mind you just start counting and just move and actually start doing the thing before you get to 5..this way your brain will not keep you from doing it because you didnt hesitate..this helps somehow outsmart the brain..if that makes sense to you..by the way I use that along with the Implementation Intention technique found on this channel for longer term decision making..wonderful stuff..

[@mdjahiruddinshuvo4723]

I will do it thanks

[@yougotnojams.5257]

Wow guys thanx a lot^^

[@mayjalook8652]

Nice! I heard about this from Mel Robbins!

[@kanishkasaini4568]

Helpful .

[@kapil7078]

Habit : Meditation Cue: Waking up Routines : Waking up, setting a timer and Meditate for 20 minutes Low Bar : Atleast 5 minutes High Bar : 20-30 minutes Reward : Hear to music or watching anime or seeing some motivational videos Let's go brah boutta beat the heck outta my addiction its gonna be for my addiction

[@airplaneymation5171]

you have to set your low bar Lower then 5 min Bc if you wont be motivated to maeditate You will easily miss a day Think ab making the lower bar 1 min

[@kapil7078]

@@airplaneymation5171 yeah i know but I have been practising meditation for a long time actually, it's just been a while since i forgot to do it but thanks for the suggestion! :D

[@jumpiko4553]

@@kapil7078 Keep it up bro! :)

[@kapil7078]

@@jumpiko4553 Yessirr! In a month streak outta my addiction :D

[@valeriestark459]

My cue for meditation will be waking up in the morning. Low bar will be to close my eyes and focus on 10 breaths, no time requirements. High bar will be to spend 20 minutes meditating. My reward will be eating a nice breakfast. Thank you!

[@gautamnatraj2917]

Improvement Pill so identifying steps. How will it help?

[@justinfellows1976]

Same

[@dhanushalakshan4742]

I think you are focusing on two task in your low bar, focusing on breaths while counting them. So putting a timer is better than counting breaths.

[@mayankpatel3986]

Hy

[@Ruedotcom]

Habit: Reading Cue:morning alarm Routine: get up grab my book, and read it in the living room Low bar: at least one page high bar: at most of 5 pages Reward: getting a snack

[@craftblock-cubing-randomst6108]

Thank you for making these helpful videos free!

[@adityapande7885]

Cue: urge to be entertained Routine: Meditation Low/High bar: 3 minutes at least, 15 minutes maximum. Reward: listening to music and/or watching KZbin.

[@cedrics7374]

I like this one because people who choose waking up as a cue don't have an oversleeping problem I'm facing :)

[@amirabed565]

@@cedrics7374 i too have this problem and i also reward myself with watch youtube

[@kriegerbork]

Lol, this is exactly the same cue and reward I picked for my meditation habit

[@kinkade2156]

Did you stick with it?

[@taylorelliott7761]

Habit: Reading High/Low: at least 1 chapter, at most 2-3 chapters. Cue: I go to bed. Reward: Sleep.

[@TechDetour]

The reward will be claimed anyway

[@LucasDanielSantoro]

Improvement Pill, TechDetour has a point, hasn't he? And a question: low bar and high bar deserve the same reward?

[@markoivezic6328]

Lucas Daniel Santoro yeah i think so

[@SnatchTimO]

yeah I think it does because as he mentions it is about showing up! so no matter if you do low bar or high bar, you did show up, which got you closer to the line of automaticity, which is why you get a reward :D

[@taylorelliott7761]

Okay, thank you!

[@ToniMonoS]

Habit: jogging (or on rainy days workout) Cue: brushing my teeth Routine: putting on sports clothes, drinking water, leaving the house (10/60 minutes) Reward: Warm shower

[@bereketaklilu8247]

Man warm shower sounds lovely thanx I will use that

[@MarieYah]

One HAS GOT TO have the mindset of improving! The new habits you're trying to build has to become a priority. When I think of it has important, it makes me remember it more. I'm also finding that self discipline and self reward is very important and it does make a difference! Your videos are always filled with great, helpful information. Not only do they help me, but they inspire me to keep trying no matter how much I fail! Thank you! 👏💖

[@aufa00726]

Habit: Meditation to stop evading work Cue: everytime I evading to work my to do list routine: set timer, sit up straight, close eyes and breath work, meditate Low: 1 min High: 10 min Reward: an episode of my fav series after a couple to do list done.

[@dajourmorley145]

Habit: Fitness Cue: Phone alarm Routine: Perform the days workout I have set out for that day Lowbar: workout out for 5 min High bar : do full workout Reward: either relax and watch TV show episode, post a post workout pic or eat a delicious meal afterwards

[@dajourmorley145]

Thanks for the improvements how does this sound Habit: Fitness Cue: Phone Alarm Routine: put on shoes head out the door Lowbar: do five min of workout High bar: do full workout Reward:eat a delicious meal

[@dajourmorley145]

Thanks

[@ancientprezent7916]

@@dajourmorley145 how did it go?

[@firelxrd1]

@@ancientprezent7916 he probably messed up.

[@kinkade2156]

Did you stick with it.

[@mdimtiajuddinsakib7013]

Exercise is now my default setting for almost a year. Now i am going to start meditating… Thanks a lot man…

[@naz6502]

I would recommend all of you to Read the book "the power of habits" it goes more in detail about the cue-routine-reward habit Loophole and gives some great examples.

[@Sunlove_honeybee]

Thanks will check it out.

[@mouradfeddag8277]

how about the book atomic habits

[@Consa_Lu]

Habit: Meditation Cue: See my bedroom's floor Routine: Wake up, eat, wash my teeth/cleaning my face, meditate Low/High bar: At least 1 min, at most 20 min Reward: Watching KZbin videos/Playing a game (basically relax until i go to class) I'm having some trouble to get my Cue but i'll try my best to do it.

[@barbarapereirapeixer3862]

Habit: Meditation Cue: Waking up Routine: Sitting down, meditating Low/High Bar: 30 seconds - 10 minutes (can't be late for school) Reward: Breakfast

[@razvanefros411]

Pick up a reward you only get if you do your routine. Youll still have breakfast wether you meditate or not. Other than that great job

[@Nientjuh22]

A certain kind of breakfast you really enjoy might be better?

[@marlensophie6376]

Habit: Meditating Cue: Waking up Routine: Sitting down, setting alarm, meditating Low/High Bar: At least 1 minute, at most 10 minutes Reward: Watching one KZbin Video right after Thanks for your video! :)

[@kaoutherakid4433]

Hands down the best practical video about building a habit on youtube! 😍I've read books/articles & watched so many videos on the subject but this is the first time I see a clear, step-by-step process that I can follow easily and that gets me excited to try once again with building the fitness/going to the gym habit I've always wanted to try. Thank you! 👏😊

[@abdulwahabmuhammad994]

How is it going so far?

[@Ra-thesunking]

I agree, I’m switching from meditation to exercise but my goal keystone habit is meditation. Hope you found great success here!

[@alienatixn4667]

Habbit: Fitness Cue: Waking Up Routine: Hearing the alarm and getting straight out of bed, grabbing a glass of water and drinking it, brushing my teeth and making my bed, getting dressed, and going for a jog. Low Bar: Light jog/Speedwalk for at least 5 minutes or up the road. High Bar: Jogging/Sprinting Intervals for 30 minutes or until I reach 5 KM followed by a 45 minute calisthenics workout and 10 minutes of stretching and cooling down. Reward: A healthy delicious breakfast, relaxation until my day gets started, or if its a weekend, watching some KZbin afterwards, seeing as KZbin is my main form of entertainment nowadays. Honestly, I love this whole strategy because it makes it feel like this entire process is going to be much more reachable and sustainable than it has been before, plus it'll help me overcome my pornography addiction that has been ruining my life for so long... Honestly love everything about it!

[@__heartbeat__2635]

All the best

[@rohanthakur8078]

Habit:Reading Cue : wake up - Routine get off the bed -splash eyes with cold water- warm milk /green tea /coffee get the book and start reading on the chair and table Low bar :1-5pages High bar :1chapter -1.5 Reward : soothing music with a cup of coffee/milk /green tea But today ill take the cue as before bed and start now at this very point of time to blend in with this habit.

[@desidimitrova2417]

Are you still reading?

[@kinkade2156]

Did you stick with it?

[@bananapalzee]

Habit: meditation Cue: any type of boredom Routine: slow down and breath in and out through my nose Low end: like a minute minimum High end: 10 minutes Reward: paying attention to 1 thing is very stimulating to my adhd brain and is something to do and it’s relaxing

[@Alexis-lp1vd]

Primitive rewards are funny I think about the time I was in college and I would do my homework and study and then reward myself with smoking weed. Safe to say I had a 3.9 highest

[@bereketaklilu8247]

Brooo😂😂😂😂

[@Mohammed-um9jp]

Lmao

[@youssefmiladsfis5442]

hahahah 💀💀💀

[@SCIENCELearning101]

😂😂😂

[@dariaburciu8123]

In order to fix my sweets addiction i have chosen to build the habit of sketching after the evening's meal. This is one time when i truly tend to crave for a lot of eating and kickstarts all my other triggers to eat late at night. So, after eating I will get my sketchbook and a pen and draw at least at a small doodle for as long long long as one hour. (bcs that sometimes happens when i get inspired) The immediate reward is the relaxation that drawing gives me and the enjoyment of the process. I hope that in time, i will be able to also huild up focus and the act of going with the flow more while drawing also to relax.

[@kissm85]

Keystone Habit: Meditation Cue: washing my face Low/High Bar: 3 min/10 min Reward: latte Side note: I chose meditation because I'm always so resistant to it. I know the benefits, so I'm excited to implement this. Thank you!!

[@fatemehhosseini305]

Hope you're doing OK

[@aaronshrestha7575]

Habit: Fitness Cue: Alarm on my phone Routine: Lifting heavy weights and Cardio Low/High Bar: At least spend 10 mins on working out, At most complete the whole workout Reward: Dinner (Love food in general)

[@roser9194]

Ok here’s mine : Habit : workout Cue : my vitamin pill Reward : relaxing shower Low bar : 8 min standing workout High bar : 30 min body workout + cardio

[@oshovah251]

Habit: fitness Cue: brushing teeth Routine: in morning go for a run, in arvo workout Low bar-run around the block 5 minute workout High bar-sprints/3km run, half hour workout Reward: morning-shower, arvo-dinner

[@spiritedrenee9895]

I need this to day. I've been writing down what I should do to get me motivated.

[@solelyrafiki966]

I have post-sticks all over my room doing the same thing. You are not alone.

[@saiprayastha7141]

Select a reward which should be only rewarded when you do your habit

[@RS-ec8fy]

Today*

[@tarequlislamtopu3859]

This course has changed my life forever.

[@natskii7026]

Habit : Reading Cue : Break after dinner Routine : Go to my room, read in my bed on my phone. Low : a page High : 1h30 Reward : videos on phone (I feel like the reward is a bad habit but one step at a time)

[@dixieh5555]

I just watched all four videos in order. Amazing how much sense they make after putting them all together.

[@wisequotes4460]

Meditating . Cue : Before I sleep Routine : Meditating for 20mins a day . Max 30mins . Min 1min Reward : Listening to Music after meditating

[@nknapsterr]

Awesome reward. Music. thanks

[@pieman8380]

To meditate right before sleep isn´t very powerful, because you are full of emotions and thoughts that you collected over the day .You might have a harder time to focus.

[@kaanc.1889]

felix drexelis Personally I meditate in the morning and before I go to sleep. When i forget to meditate before I go to sleep I usually have less energy the next morning.

[@novelaviator]

Great reward

[@wisequotes4460]

felix drexelis Yeah I meditate in the morning too . But it's just like 5mins bcoz I'm in a rush 😂

[@tito9694]

Habit:Meditation Cue: arriving home after work or before eating lunch on weekends. Routine: coming home from work/before lunch and putting my phone in another room for the rest of the day immediately. High:30 minutes Low:10 minutes Reward: episode of a show i like

[@Postpundits]

Habit: exersice and study Cue: waking up (5 or 6 am) Routine: wake up _brush teeth ,drink water +exersice , clean home , study Low : exersice for 15-20 min High : 60-90 min Reward: use phone

[@azizqaissi6130]

The idea of Primitive Rewards is hell of a smart idea. I love that !

[@enzob6805]

Cue: Getting home Routine : Study (Low : 15min - High : All work done) Reward : 20min nap

[@gabegutierrez30]

I never leave comments but I feel like your content deserves one. This material is invaluable, thank you for this. I’ve been trying to re-structure my habits and it’s been so hard but this information is life changing!

[@lionight85]

Cue: right before I go to bed Routine: meditation Low bar: 1 min High bar: 10min Reward: watch my favorite show at the time(already using the laptop as timer anyways)

[@sunnylbn100]

REALLY Thank you for making these HELPFUL videos. MY Habit: Meditation Cue: Waking up 4am Routine: start sitting 10 minutes Reward: listening to music + dance or 1 motivational video. Low BAR: At least 1 minutes see my thoughts High BAR: max 90 minutes see my thoughts deeper level

[@aspire7098]

Habit: Working out Cue: Daily alarm (telling me to workout) Routine: Following my Monday-Sunday workout schedule, and reflecting on how I did and how I could do better. Low bar: 20 minutes High bar: 35 minutes Reward: Chocolate protein shake I will give an update on 10/15/21 on my birthday, at 4:00 am!!!

[@tails9732]

3/4 more days!!

[@aaronnikels5706]

Update?

[@GuiVerdao100]

people never comeback to make an update 😞

[@kinkade2156]

Where is the update?

[@aspire7098]

@kinkade2156 Doing great!! got my mental health under order.. and I'm actually on my way to the gym right now haha!! been killin it! hope all is well

[@Simplethoughtsfromabasedlady]

My cue will be eating dinner. My routine will be putting on my shoes, getting my keys and jacket if it is cold, and going on a walk or run. The low bar is going on a ten minute walk and the high bar is going on a ten minute run or hour walk. My reward will be a small dessert like a wafer cookie or a piece of fruit. Thanks for making this course!

[@alexbainbridge7160]

Habit: Fitness/Diet Cue: feeling hungry Routine: Exercise Low/high: L: a easy bike ride H: Biking the track 3 times as fast as possible Reward: Eating Nice Healthy Food

[@SafiraPuti]

habit: studying cue: eating routine: read something related to my field of study and make a summary of it low bar: 5 minutes every time i finish eating high bar: 4 hours per day reward: 30 minutes of any leisure activity per 1 hour of studying (an anime episode, games, reading webtoon/manga, browsing social media memes etc) thank you so much improvement pill for providing this very useful information for free, and every patron who supports him to make these contents :'") when i get my own income i'll remember to support this channel as well. still got a few years to go and i'm starting fresh today. wish me luck, and i hope all of you succeed in your endeavor to make things better as well!

[@kinkade2156]

Did you stick with it?

[@orilynsahu4391]

Habit: Reading Cue: lunch Routine: eat food, grab my book and start reading. High : 1 chapter Low : 1 page Reward: 1 episode of my favorite show

[@NuthachaiChaidee]

Excuse me sir I have a question cause your goal quite similar to me. Do you allow yourself to watch any of your favorite show before you have done the task?

[@orilynsahu4391]

@@NuthachaiChaidee nah cause that would be kinda like cheating. Only reward yourself after doing the task :)

[@vrkivines8971]

Habit: Fitness (exercise) Cue : Returning from tution. Routine: Put off my bag . Wear a comfortable cloth and empty my room close the door and taking out my diary which consists the list of exercises . And start exercising. Reward: Watching funny videos which I like or self help videos. Low bar : 3 exercises High bar: 12 exercises

[@toocool718]

HABIT: reading CUE: 5:30 [alarm in the beginning] ROUTINE: collect desired book based on mood / preferences, find a comfortable place to sit, set up preferred atmosphere [light background music, heater (?)], set timer for 5 mins, hide devices or place far away LOW: 3-5 mins HIGH: 30 mins [30+ if genuinely interested] REWARD: screen time

[@Drago_YxG]

Habit- reading Cue- waking up in the morning after eating breakfast. Routine- Getting my iPad, finding a nice quite place and start reading. High/low bar- High 2 chapters and more/ low 3 pages or least Reward- watching my favourite show while relaxed.

[@christianpaggiola7455]

IP: "Eating is unavoidable" Extended Fasters: Hold my water

[@nouamanebourdaoui7224]

Cue: wearing pyjama after eating Routine: homework + working for national exam + workout (Lowbar: easy exercises + quick workout) Reward: post workout + one episode of my favorite tv show + early sleep. That's life changing ! Thanks improvement pill ❤

[@typicalgamer3375]

Cue: Brushing teeth Habit: Reading book Low bar-5 minutes. High bar-20 minutes Reward: Packet of Crisp and chocolate and watching my favourite show for an hour.

[@mikepoulos1987]

Achieved my last habit, now on to having healthy snacks though the day: Cue: eating breckfest Routine: Low bar is packing lunch box with any edible for a snack (even if it’s a grain of salt) High bar is packing it with an external list of healthy foods I have prepared elsewhere. Reward: Working on my favourite sports outside before work (if I have to be out the door then I’ll have some 90% dark chocolate)

[@minigaming3182]

Habit: Meditation Cue: Waking Up Routine: Set alarm off, go on the ground with mat, meditate Low Bar: 5 - 10 minutes High Bar: +20 minutes Reward: Listening to great podcast :)

[@commonsense8931]

Clap..clap.

[@kinkade2156]

Did you stick with it?

[@Tomie.shop8]

habit: fitness cue : after playing video games or reading routine : after school at home low bar : 30 min of work out high bar : 2.5hr workout reward: food, games, anime, watching your videos and music obligations : revisions and homeworks

[@4x719]

Thanks for making these bro its so clearly laid out. really feel like i'm going to make some permanent change now! Suggestions on reward for meditation?

[@BriantWebster]

I recommend using a habit tracking app. Seeing my streak boosts my motivation Habit: Writing Cue: Sip of a sugary drink Routine: Sharpen pencil, grab notebook, reread the last half of page, plan scene, write. Low/high bar: 1 (ten min) sprint -- 3 (ten min) sprints Reward: Segs or cookies

[@shaunharrisonpiano]

Cue: Wake up Routine: Meditate - sit down, observe breathe, let go of thoughts Low bar: 1 minute / guided meditation High bar: 30 minutes / solo meditation Reward: Go back to sleep

[@iamjustahair1315]

the perfect one

[@zuzannaskadanowska6940]

Great reward. :D

[@vinayak-ok]

Wonderful reward 😁 I can do same but I have to go to school 😂

[@abdulwahabmuhammad994]

I am not gonna lie you have an excellent reward 😂

[@letsknow6169]

Cue is boiling milk which I do daily at approx the same time everyday. Reward is listening to my favourite songs in loud music. Keystone habit is reading Low bar 1 page High bar 30 minutes Routine - Sitting on my study table . By the way , nice video improvement pill, very helpful

[@anthonyg6990]

SHOUT-OUT TO THE 8% 💪💪💪

[@heyitsritu]

What is 8%?

[@absue]

According to the video, only 8 % of people who make New Year's Resolutions keep those resolutions.

[@ANILKUMAR-ws3qt]

❤️❤️👊🔥⚡

[@Sunlove_honeybee]

Please don't disregard the rest of the 92% we don't need that kind of slander. We're here to learn and do better.

[@giulioishappy728]

@@heyitsritu lol watch the video

[@ishmamnaveel2020]

I just realized my cues for bad habits... walking outside listening to music is a cue for smoking ... and eating is a cue for watching tv or KZbin videos... man I love the authenticity of your videos ... this is no bs ... I’ll give meditation a try then I’ll get I to reading ! And then weight lifting... I really appreciate you making these awesome videos you’re helping a lot of people! And my cue for meditation is going to be waking up in the morning and the reward would be watching tv for an hour eating breakfast 🥞

[@ivanivan4155]

Habit: Workout Cue: Turn computer on. Notice Workout.txt Routine: Read Workout.txt and do exercises Low Bar: 1 set of every exercise High Bar: Full routine + 1 more set of every exercise Reward: Watch one episode of Big Bang Theory

[@jamca]

What happens when you finish the series?

[@saurabhdwivedi5498]

This course is GOLD..!

[@iimmediate3777]

Habit: Fitness Cue: 7th Period Offseason Low Bar: Workout when I get home High Bar: Try my hardest the whole period Reward: Watch my favorite TV show

[@dimitristsalahouris1895]

I just wanna say that you changed my life... you have been a life saver. I hope that your videos grab more attention and reach the minds of young or troubled people so that they can have better lives

[@divanshu_yo]

Habit- Exercise Cue- waking up Routine- wake up wear shoes exercise Low- 10 min High- 30 min Reward- extra sleep

[@mike2859]

This changed my life! I could never stay sober, if i managed a day it truly felt like an accomplishment. coming up to 6 months now. Not a drop. I have never bought in to help groups and I have always laughed at people like Improvement pill, how wrong I was. I'm a different happier more focused person now, Thank you.

[@tonytonony880]

Hey, thank you for uploading that course for free, it seems to be really useful! However, some of my questions remained unanswered, maybe somebody could comment on that. Does it make sense to work on several habits at once, or is it better to first establish one habit, and then continue with the others? Is it necessary to practice habits every day, or can you set up habits for once every two days or maybe even for once a week, since I am quite busy and if I would do all of my habits every single day, my daily routine would be too large to manage. My last question is about the cues. I want to establish a habit of being excited all the time and not being negative, how would I cue that? It is easy to forget this, so a tip would be nice. Thanks again!

[@dheerajsharma-vl5yh]

wow!!!this is insane that this guy is giving all this for free......thank you so much

[@andrew7955]

Habit: Reading Cue: getting into bed before sleep Routine: grab a book from desk, read. Low bar: 5 minutes High bar: 45 minutes Reward: sleep

[@razvanefros411]

Maybe set your low/high bar with pages and chapters instead of time spent

[@张云龙-l4m]

I don’t think sleep can be a reward. Because if you didn’t read last night. You could also be sleeping without reading.

[@jasonBGI]

Hi Rich! Habit: Workout every day (Gym Mon, Wed, Fri; Walk & Run Sun, Tue, Thu, Sat) Cue: Wake up at 4:30AM, use bathroom, brush teeth Routine: Get dressed, go outside (to Gym or to road outside my house) Low/High Bar: Workout at least 5 minutes, Workout at most 80 minutes Reward: Cheese Omelette with salsa

[@abdulwahabmuhammad994]

Waking up at 4am is a habit someone like me needs to develop first

[@jescelkristinemosquete9174]

This is really helpful, THANK YOU!☺️💕❤️

[@Clever738]

This is purely genious! I automatically work out every day because of this. My reward is to play computer games after. My low bar is 20 push ups but usually I make the 20 push ups and run 5 km. That low bar idea is so great.

[@tusarmandal]

*CONGRATS* Improvement pill on reaching 600k subs *HOW ARE YOU FEELING*

[@adityaprakash5390]

Hey Improvement Pill, just love the fact that you are helping people through your videos. I have been trying to get rid of porn for 6 months ,but was not successful in doing so. I watch porn and fap mainly because of stress, it's seems an immediate solution at that time, but the actual reason that I choose porn and fap over other solutions is mainly because of its availability. There are thousands of porn sites that are easily available on the internet, but if you want to join any online community like community of readers ,you have to first search for it and then you have to sign up for it ,and then there are some ,which you can only join by paying. So, my point here is why most of the people choose porn over others is because of it easy availability in comparison to other things, and that is a major fault in the internet.

[@pintolol2884]

Habit:Fitness Cue:Alarm at 9 pm Routine: Low bar: Do 10 minutes of workout, and 1 minute run High bar: Do all workout, and 4 minute run Reward: Play

[@alvinstjohn8363]

I personally didn't find working out to be a hard habit to build. In the beginning and still to this day I love it because I'm always chasing my future self. I love pushing my physical limits and seeing how far I can go.

[@M0rbid]

Habit- reading Cue: Waking up Action: Read for 5pg to one chapter Reward: food with snack :D Note: Wake up at 5am because you have school later

[@alyssapangilinan870]

Habit: fitness, cue: brushing my teeth, routine: change into workout clothes and preparing my “studio”, low: 100 throws with a handball, high: full body workout and isometrics for knees, reward: food/snacks

[@jatekmuller5426]

Habbit: Workout (at home) Cue: Getting home from school, or other activity. Routine: Put on shoes and training clothes and Excersizing. Lowbar: 10 Push-ups Highbar: 1 hour workout Reward: Sitting down on the sofa and enjoy a glass of could milk :)

[@prodshady]

It’s been a month are you still sticking to your routine? Just checking 😂

[@signal6307]

@@prodshady been a year wonder if he sticked to it

[@Mmadden119]

Thank you so much for making these kinds of videos, they are truly life-changing. It has finally given me a simple yet effective way to get started again..which is all I needed. My habit will be meditation. My cue will be brushing my teeth, morning or night. My routine will be sitting or laying down, and listening to a pre-downloaded guided meditation. My low bar will be 1 minute and my high bar will be 20 minutes. My reward will be watching one fun youtube video/tv show of my choice.

[@sebastiangomez1700]

habit: meditation cue: every time i take a dump reward: my bowels are empty

[@jojoybrown1647]

I choose Meditation as I read regually self improvements books and watch videos like this all ways. I have two horses and work in a busy cafe , so i have fitness down pat. I meditate everyday also but now I am going to take it seriosly. Thank you

[@aamirpatel5313]

Habit: Reading Low/High bar: 10 minutes- 30 minutes Cue: Feeling bored Reward: Play for 30 minutes

[@saikrithiks2870]

Habit: organising and keeping my space clean Cue: messy space Routine: attempt to clean up Min: one object or one table Max: whole room Reward: feeling satisfied when entering the room and a sense of orderliness perceived in the eyes, easy to put things away foe later use the next time

[@lfc1498]

Can You make a Video about getting up early in the morning?

[@itsFluids]

Paul - Piano he already has multiple videos on his channel about that shouldn’t take long to find them if you take a look

[@lfc1498]

Fluids Oops thanks :D

[@silvyr7760]

This content is gold. I hope that people are donating to his patreon

[@njmk5862]

Yeah man thats a really helpful video... you should make a video about managing time as a student... right?

[@albertheijnpindakaas]

My frist learned habit: cleaning up after myself is going relatively well. Time for a new one: Habit: first thing i do is going to the starbucks to write application lettres Cue: waking up Routine: brush teeth, shower, put on clothes, pack bag, head to starbucks, order coffee, open laptop, look at vacancy-ads and write an application lettre low bar: go through all the steps and write at least one sentence of the lettre high bar: write for a maximum of three hours reward: have breakfast

[@ckentzel717]

The only problem I have with this is your idea of the reward system. To me, it makes no sense to reward yourself with something simply because I'd assume that you'd become dependent on the reward. So, if for some reason you knew that the reward wasn't possible one day (like if you don't have time to get a nice meal after working out) you wouldn't feel motivated to do the task. I'd appreciate if you'd clear this up for me, thanks!

[@ayeshazubedi6115]

It's not about the reward. It's about associating something pleasurable with the habit that you are trying to build. Once you associate the pleasure from the reward with the action that came before it, building a habit becomes easier. It's no longer a chore but something you look forward once you associate it with pleasure even if there is no immediate reward later

[@m.nabi.dstarset8957]

you are saving my life bro. these informations are what we need to grow stronger...

[@tirthb]

Habit: meditation Cue: morning shower Reward: dry fruits with raisins or dates Low bar: 7 minutes High bar: 21 minutes

[@silviar.7438]

This is an amazing series, many of us struggling are also broke so thank you so much for making it available for free