Why your habits never stick

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Hi there 👋 If you're new to my videos my name is Matt D'Avella. I'm a documentary filmmaker, entrepreneur and KZbinr. I've made a couple documentaries for Netflix. I also teach courses on everything from filmmaking to habit change. If you like to nerd out about self-development as much as I do, you can subscribe for weekly videos.
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🎬 Credits
Director… Matt D'Avella
Producers… Matt D’Avella & Emma Norris
Editors… Matt D’Avella & Spencer Torok
🎥 INTERVIEW CREDITS
Director… Matt D’Avella
DP... Chris Newhard
B Cam... Dan Mendenhall
Gaffer... James Powers
Grip... Jon Barden
Sound Op... Joey DeFeo

[@redlightmax]

My key takeaway from this video - 3:38 Matt: "As counterintuitive as it sounds, when you stop focusing on the long-term benefits that you're seeking, and start focusing on making the habit immediately enjoyable, you'll find that behavior change starts to get a little more effortless."

[@twinkledoodles2410]

I wrote that down actually .

[@excel04]

John Williams wrote a great book called 'Screw work let's play'. In that book he talks about the futility of rigid goals. He says if goals worked more people would not only achieve them but be satisfied in achieving them. Instead even if people attain their goals there's often a sense a of emptiness and a constant focus on the future. He advocates for making each moment your best moment it can be and endeavoring to live some version of your dream now no matter how small. Life is a series of moments built on each other so lots of good moments becomes a great life. Eckhart Tolle puts it more simply when he calls this "the power of now".

[@Laf631]

Yes!! I've actually found it recently easier to get my gym class in if I make my choice based on what I feel most energized by that day, rather than "well, the most technically effective split would be..." So I've had five days of cardio recently. At least that's five days I showed up, rather than doing my one cardio day and then feeling guilty that I didn't feel like doing yoga the next day.

[@Hasanreaper0438]

same

[@christophsaumweber4348]

@@excel04 This Concept was excatly what I was looking for. I will immediately apply it. Thank you so much guy. I think you are 18, that's impressive! You're definitely going to enjoy a great life, believe me!

[@nathanieljohnson4438]

As a 22 year old man that feels stuck often, this video was much needed. I’m writing this stuff down and I will apply this stuff to make my life a little less stressful and foggy.

[@malikasingz]

Don’t stress you’re still so young. Just get out and do stuff

[@Hi-qt2nj]

I’m also 22 and feel the same. I want to have a productive day every day but I sometimes like to procrastinated like play golf, or take more time on doing hw then intended.

[@james95a14]

You’re 22, don’t put so much pressure on yourself. That was def me at 22

[@jacksonfaris2722]

I’m the same age and feel that way as well quite often. If you haven’t already, you should read/listen to Atomic Habits by James Clear. It expands on ideas in this video and has really helped me to get better at building habits.

[@itsdivertido9020]

Good luck man

[@caedengoering]

I think a lot of this also comes down to our self talk. With the gym as a great example. If we keep saying “suck because I can’t keep up this gym habit” when we miss one morning versus “bummer this morning didn’t work out. When else can I get to the gym today?” we can beat back that rigidity. Becoming the kind of person who goes to the gym every day instead of the person who is a failure if they miss one is a huge identity shift.

[@NYKIRA]

yes how we talk to ourselves is definitely key as it can create an immediate positive or negative environment, going back to what was said about instant gratification. If our words are kind, instantly there's an improvement.

[@taha7shaikh]

Yes, I agree. THanks my friend

[@christinaa5745]

Exactly what I needed to hear this morning. When I miss my routines or habits it really gets me down. But life isn’t rigid. So my routines shouldn’t be either. Flexibility for the win!

[@HannahMarieee]

Yess🙌🏻

[@khayyamaurelius912]

I can never stick to a rigid schedule and always thought I was just lazy. Lately I've adopted a more "chaotic" approach with very little structure and basically no planning besides a to-do list and I actually started getting shit done! The part about variability actually surprised me, I thought I was an outlier because how everyone always seemed to talk about their very strict schedules.

[@BryceKoebel]

I think I unintentionally learned the "do the fun thing while doing something not fun" a couple weeks ago. I love watching netflix, but I always watch while I work and it kills my productivity. I tried to tell myself to only watch my show when doing the dishes or cooking food, and it honestly makes me look forward to doing the dishes... which sounds crazy 🤣

[@Scottlp2]

Atomic habits: arrange physical things to make doing desired things easier, and undesirable habits harder.

[@HannahMarieee]

Exactlyyy

[@floricelmendez2223]

Can you explain what this means. I quite don't understand. Thank you 😊

[@mxnuscript]

@@floricelmendez2223 For example, let's say you want to break the habit of watching TV and replace it with doing yoga. You could move the TV remote to a different room, so you would have to go out of your way to retrieve the remote to actually watch TV, and you could replace where the TV remote used to be with something like a yoga mat nearby to encourage your new desired habit.

[@floricelmendez2223]

@@mxnuscript wow thanks! I really appreciate you going out of your way for helping me. Great example too 👍😊✨

I want to break habit of scrolling phone, what can I do to make this harder since I'm mostly free and mobile is the only timepass

[@tubbycustard8866]

Ninety percent of success is just showing up. I have been going to the gym for the past 3 months without fail, but I also don't force myself to go at a certain time. I just make sure I go that day and give it my best when I'm there

[@sam_the_penguin_man01]

I did manage to build a new habit: watching every single new video from Matt, 'cause they're great

[@NeilKollipara]

Having that second and third best time as an alternate is so crucial. Things come up and sometimes that “ideal” time-slot gets taken up by something else that is more urgent. This video was a solid reminder that if the ideal time slips away, there is another option.

[@HannahMarieee]

Exactly

[@Chiffonkek]

I always had a lingering thought in the back of my mind that variability was the issue because I'm super rigid with my routines. This video reaffirmed that strongly and I can't thank you enough for that. So to apply your lessons: 1. Exercise - Varying the timing and intensity based on when I get off work and my energy levels. 2. Money - Setting a fixed amount to save every month for important things, but also varying the amount I give myself for leisure depending on how many times I performed a certain habit in a month. 3. Sleep - I'm setting a reminder that pings me to go to bed, but I will vary the time each month/week so I won't fall into rigidity. Fingers crossed!!

[@ameykarhade]

Definitely incorporating "frequent and flexible" approach. I was missing that angle as I thought doing something at the same time every day meant it was a routine.

[@javirrrro]

I actually noticed that I'm already applying this technique. I've always loved training and going to the gym, but reading has always been my weakest habbit. So by setting my reading time to the train journey to and from the gym I've managed to pick up the habbit and have already read three books in the last two months

[@ConsumerTechReview]

I recently finally concreted my habit of waking up every single morning at 6:45. Your videos have been super integral in that happening, so thank you! Great video as always!

[@MrGilperc]

I've been trying to be more consistent in my drum practice routine. Using insights from your video, I see that I should prepare my dinner for the next day the night before. Then, when I come home from work I will practice for an hour with the reward being the dinner I prepared the night before. I think this will eliminate a lot of the friction that is keeping me from forming my practice routine.

[@MarshmilloJB]

Variability wins over consistency, when consistency breeds rigidity. I built a gym habit that is flexible. I will go 3-6 times a week, any days of the week, 1 hour of working out, and I can do anything in that hour. It’s not the most efficient for gains, but I’ve maintained my gym habit for years now. I weigh 108 lbs now, which looks just right on my petite frame. I have a jawline now! 🥳 and my knees don’t hurt when climbing the stairs.

[@anoukc6928]

Awesome! Love to hear that! 🙌🏽

[@sando_7]

To the best of our knowledge, we all know consistency beats talents 🤔

[@fatimaadil3544]

“Fluidity in our routines help us to be consistent” This is my key takeaway from this video.

[@bumblebee_ms]

Great point, 'start a new habit by being flexible and consistent', I noticed the ones that stick I naturally did this.

[@LightnessofJoy]

“It’s not a you problem. All of us struggle with change”-such a good reminder!

[@dannybucks9133]

Timestamps: 0:27 Why your habits never stick 1:19 Long tail effects of our actions are a modern predicament 2:11 How to use habits changes to our advantage 3:51 How to keep consistency in your behavior change 5:38 Sticking your habits long enough for them to become automatic 8:14 Think carefully about what the obstacles are going to be in context of success 9:35 Ask yourself a few questions before start changing Thanks for the video!

[@willemchambers6782]

Thanks

[@fionnualawilks6509]

Thank you!

[@HannahMarieee]

Thank you:)

[@randomcontent7917]

thanks

[@MarcoSanderCoaching]

Motivation gets you started, but habits are what keep you going.

[@MLP707]

Amazing video Matt! Thank you! My biggest take away is going to be focusing on flexibility instead of consistent rigidity and to be more kind and loving towards myself. if I don’t make the exact schedule i had planned, I will still get it done when I can and not punish myself for not being perfect! ❤️

[@stevenhkim]

This was so helpful. I've been applying this flexibility approach for a week now and it truly works! I used to feel defeated for not working out at a certain time and would just give up until tomorrow to try again. Now, I feel like my habits are much more attainable once I take that pressure off. Consistency > Perfection.

[@MochiAguirre]

I've been watching this video several times, and now, I understand it better. The important thing is to show up. It doesn't matter in which part of the day, just do it.

[@chrisd3637]

Seriously, the rigidity comment about habits probably changed my entire outlook on consistency. THANK YOU. Up until now, I've usually been in a 'do it or bust' mentality, but now I know I need to be more flexible and that it's ok to do your habits at different times!

[@padmo1531]

From my experience this is really useful. Listening to true crime podcast while walking outside just makes it so enjoyable and now I am always looking forward to walking everyday.

[@kosmasfit907]

Its kinda similar with the fresh start problem for me, Everyday in the morning there is a fresh start, but if smth happens and you miss it , you need to adapt and move on without losing track

[@taha7shaikh]

1. Making the behaviour change fun will make you stick to it 2. To be consistent, dont be rigid, let your change be frequent and flexible. 3. Think about the obstacles, strategize your victory and make it intentional , dont just run but figure out the path to your finish line

[@brauliocosta543]

The high quality content in this video is astonishing in all aspects especially video quality too.

[@greg5156]

I think another additional tip I would love to add is embracing the identity of that particular habit. A good way to embrace it is to ask yourself is: "why do you want to ?" If your answer is very end goal related, your chances of success might be slim but instead if you tell yourself I'm the type of person that does that habit, you might stick it with more. For example, I wanted to exercise more consistently. This time, instead of telling myself I'm working out for a "six pack", I told myself, I work out because I am an ACTIVE person. When I kept reaffirming that identity, not only did I work out consistently (9 months now) but it was easier to get back up whenever I fell off. This coupled with other habit sticking methods will really help stick with habits.

[@therichbuddha3277]

Charles Duhig and James Clear are the ultimate experts on habit creation

[@committedtodd]

I've noticed this specifically in my own life when I tried to be too rigid with my routines. If I ended up missing a day I would beat myself up for not being able to stick to my plan A which made the process stressful and unenjoyable. I've noticed that having a rebound plan that allows for another time to do the habit has helped tremendously.

[@risika]

I’ve had to overhaul how I approach studying, working out and journaling by practising mediocre consistency. Now I try to put in consistent 40-60% effort into my habits - to make sure I do it I began recording it and posting it on yt channel. historically I have a habit of going too hard, not being able to sustain the Herculean effort, giving up and hating myself. So now I’m trying to give a small, consistent mediocre effort & surprisingly/unsurprisingly its adds up. And I’ve made the most progress in my mental health and physical health to date.

[@mrs.quills7061]

Been beating myself up for breaking my good sleeping habits lately, but things happen and there’s always tomorrow. Thanks for the video!

[@alebuz399]

Take aways: 1. Focus on making it enjoyable on the moment. 2. Be flexible

[@chrisbrantley2276]

I am planning on working on my eating habits. As someone who has lost 90lbs and then has yo-yoed for the past year with their weight, I want to be more consistent with my nutrition. Thank you for some great takeaways from the video!

[@hibaelberkawi1223]

For the very first time, I already do what is being recommended in this video.. Felt like I've finally got Matt's mindset

[@harryzhuang1544]

I think the first step to form a habit is to be interested in it,and then start doing it.Keep doing everyday,don’t take too much time,just 10 minutes-60 minutes are okey.And as you make progress.you will keep doing it happily.

[@lauralugo1093]

Hi Matt, this and the previous video you made really helped me. I started to read the book How to change and created a fresh start, today complete my first week of quitting coke and working out in the morning. Thanks for your work a big hug from Colombia :) Happy week

[@neilrevinmendesferreira7896]

It’s so interesting that at the beginning of an activity we are so enthusiastic to make it happen, but with time we just get bored. The solution is basically to push forward and doesn’t quit, because our body doesn't want to lose energy, so it will fight to make us miserable.

[@farahkantor]

I am having a hard time with consistency. Sometimes my energy depleted. I got sick or just not in a good condition (mentally / physichally). I think I need a flexibility and a deadline for the new habits and start to enjoy it..

[@Iknowyou-b3j]

Hi. thank you very much for your work. I have been watching this channel for a long time. I watch several videos at a time to recharge my batteries and start acting, to stop worrying over trifles, to find new ideas for my life. the main character (narrator) is charismatic, the texts are short and full of meaning, the quality of the visual content is excellent. this is exactly the content that is sometimes very necessary. all the best!!!

[@masouzapin]

I don't usually stop to write comments on KZbin, but this is worth it. Thank you, Matt. The production value of your videos is *stellar*, the content is perfect and based on scientific studies, and the script is so well written that the video feels like it has 2 minutes and not 10. I'm amazed by how your already great videos are getting better and better. And all that while you're running a company on the side. You're an inspiring human being. Thank you.

[@pinksaraw1214]

Always love your videos,somehow you always manage to add a new thing to learn in each and every one of them. Six weeks ago I started running 3times a week and what made me stick to it even though I usually give up after a few days, is I have an app to track my progress where I can take a photo each time.i like to see the photo each time and share it with my friends and they see my evolution and get motivated to run too. I kept the goal very simple and unique: running 3 times a week no matter when how how long or anything and not to get caught up in any type of performance,just this one goal for now and I will review my goal after 12 weeks. I'm so proud and impressed that I kept the discipline this far, what really helped was to have a lot of flexibility like you say in this video, and to not get caught up in performance. Thanks Matt for your amazing videos,always motivating ✨

[@karmendrashrestha147]

Man, you are the only creator whose every video just bangs. Thank you for your videos. It really truly helps us.

[@mjt1517]

Matt's videos are pretty good, but there are other creators who consistently produce high quality content, as well.

[@MissFigureItOut]

Consistency breeds rigidity 🤔 so move towards frequent and flexible. Love this takeaway! As I’m building the habit of posting a video on KZbin weekly to grow my channel I appreciated hearing this.

[@HannahMarieee]

Same ☺️

[@arrow1-b2v]

Stick with habits are difficult 😆 but heyyy stop procrastinating do not think about it, just do it!!!

[@TheWave637]

In my opinion, the temptations bundle tip seems catered more towards neurotypical brains , then neurodivergent ones. The Google study made alot of sense to me as I felt the same thing from my personal experience. Lastly preparing for future struggle might be overwhelming at times, but I do feel it's a necessary evil. Thank you for another great video, she is one of the most interesting guests you had over the years and I am glad you brought her back.

[@claesyt]

Always good to take responsibility for your actions, especially helps with habits. Great video!

[@mahdi4378]

Right now I'm making efforts to wake up early in the mornings and whenever i wake up,all the goals that i wanna reach that day are faded in the moment like I don't have any activities to do so i go to bed after turning off the alarm but i decided to put a glass of water to drink it immediately after waking up to be refreshed and a list of my activities, hope it works and thank you so much for your help and advices.🙏♥️♥️

[@NBTJacklyn]

Matt these last two videos with Katie have been amazing Ur the best So good

[@YafetTesfayeYeshi]

Your videos are very helpful. Gonna keep on watching them to shape my character but on unrelated topic, your house looks really nice. I wish you could give us a video tour 🙏

[@nikhilraheja6625]

currently doing the 75 hard challenge as a way to build constructive habits and consistency! Highly recommend!!

[@keneticchannel]

After journaling about my goals, I remembered that having goals is pretty pointless without a plan -- or as James Clear would say, “You do not rise to the level of your goals. You fall to the level of your systems."

[@miguelrazamusic]

Such a good video! I’m trying to record my album and stick to it, when I would always give up in the past. What I’m doing differently this time is paying attention to all the internal narrative that would discourage me in the past and sitting in silence with it.. I listen to it, I talk to myself, and weirdly I always end up recharged at the end.. Not easy, but definitely helpful.. PS: Your videos are insanely helpful and so qualitative.. Such a blessing to have access to amazing free content like that 🙏🏽🤍

[@Pokhrelsmriti_15]

Thank for sharing your experience through this video I have watched 3 videos about minimalism which were really important for me to save money,time, maintain discipline at the age of 17 .. many many thanks from Nepal 🇳🇵. It was really helpful for me.

[@j.e.r.o.e.n]

The rigidity thing was a real eye opener

[@hristonachev7294]

It's great to see Matt upload weekly, it looks like he was able to stick to the habit of it.

[@FinancialShinanigan]

Also the issue is too many choices. I went to a new gym and saw machines I've never seen before and it was honestly overwhelming. Explains why Soulcycle is successful because you just workout on the bike the whole time and don't need to preplan where your next machine is and whether it'll be occupied or broken.

[@moeystar2325]

I know you weren't asking, but I reccomend checking out Hybrid Calisthenics' free workout plan! Ive found that someone else's planning takes out the decision fatigue with working out

[@danias.1967]

​@@moeystar2325 thank you! 😊

[@mario8833]

Hey guys, excuse me if I enter in this conversation. Butin my opinion the excercise selection should start from your goals. Most of the time stop don't even need that vriety of machines, just a barbell, a rack and a bunch of weights

[@ethanrogers9627]

@@mario8833 Totally agree! I started off with Stronglifts 5x5 years ago because I was tired of being a twig. Put on 30kg over the next two years with just a barbell and maybe five exercises. There's no need to complicate things in the beginning. Almost anything is better than nothing, so consistency matters more than perfection.

[@NYKIRA]

I love this approach so much! Thank you for bringing on Kaity hearing her wisdom was so enriching.

[@AfonsoMiranda22]

You're doing more visuals then usual, I like it, I hope everyone feels the same.

[@Just_Judah]

Your videos have definitely inspired me to get into the habit of actually making videos and starting this channel for real. Been a fan for years! I appreciate you Matt.

[@workinprogress3329]

Frequency is such a good way to look at it. It’s very hard to really keep a consistent schedule, with work and a kid and having flexibility does make a difference.

[@aaronlawler1415]

I love the idea of identifying potential barriers before you start and being prepared for them. Thanks Katie and Matt 🙏🏼

[@theclairemalkie6496]

I love the idea of having a first best time second best time etc

[@imanimwamlima]

Another great video Matt! I’ve been writing a lot about habits recently, so it was very nice to see this come at this time. I have a couple habits I’m working on, but one of the main ones is building a consistent reading habit. I really like to read, but I’m a slow reader but I also feel the urge/pressure to get through books quickly. So I expect myself to read a crap ton of pages in one sitting. That never really happens though. So now I’m forcing myself to start out just reading one page of my book of choice(rereading Essentialism) a day because I understand now that it’s not about getting through books fast, it’s about becoming someone that reads consistently. I’m one month in and really feeling good about this journey!

[@hollyphilpot7404]

I work shifts so waiting to figure out a consistent routine has been giving me an excuse to procrastinate. I want to start looking after myself better and studying regularly (my veterinary job means there's always something to learn!) but have been having trouble fitting everything in and finding 'the best time' to do these things, meaning if I don't make my 8am yoga session before work, I'm likely not going to do a session at home after work, because its not going to be perfect. This video was really helpful in just reminding me that although perfect practise makes perfect, pretty good practise still makes pretty good, thanks Matt!

[@LeahWriter]

I LOVE how you've worked the snack food into the video. Genius 😃

[@TedwardSchmedwardCubing]

I hope everyone going into the new school year sticks with healthy habits and does well!

[@samirayancha1750]

I think it’s just about mindful and present. Doing things that are honest to you and as of service to you can work. Not labeling everything wrong or bad, because if you do, you resist. What resists, persists. So just let go. Accept what is and embody the change you want to see. Nothing can make you more or less. So choose the lifestyle you want. Become fluid. And you’ll do what you want, embody the change you wanna see and it becomes effortless than making yourself do it.

[@MarcoBattocchia]

I promised myself I can only listen to Matt’s podcast when I run. And then I started and built my habit. Thank you!

[@JP-1990]

MATT IS BRINGIN' OUT THE COLLARED SHIRT FOR THIS ONE, GUYS!

[@BrittneyPortes]

I am working on consistently preparing and practicing my pageant walk and interview skills. I think for years I have inconsistently prioritized this dream of mine, but this video came as a beautiful reminder that there is room for flexibility in my practice :)

[@fitlivinginspired]

Ahhh I love this! I'm definitely guilty of becoming too rigid with my habits, so this was a great eye-opener. I'm going to start planning for variability and being more flexible. I know that also allows the opportunity for new ideas and improvements, so this will be fun to play with! 😊 Great stuff as always, Matt!

[@caedengoering]

Matt D’Avella + The Office = Content GOLD

[@bhsprinkle]

Doing something enjoyable while doing a new habit sounds like an amazing idea.

[@tealorturquoise]

This was helpful. I'm going to try it for walking because I need to start exercising, but now I know where I'm going to walk, relaxing and beautiful areas, and not into the busy streets which give me a headache.

[@highsol222]

I want to get back into making KZbin videos but I HATE filming. This is a great reminder that if I want to proceed, then that part of the equation has to be completely taken care of. So the strategy I need is to make filming fun and seamless. Either find my camera charger, or accept that I'm an idiot and buy a new one even though the old one is still here somewhere. I legit gave up real quick because I lost the charger and I hate filming so it was a nice copout for me. Everything makes sense now after listening to this video.

[@teaisfortania]

Great advice! And actionable. While watching the video, I paused and added a Friday "backup" exercise time to my calendar in case I skip my Thursday workout, which I often do just because I'm still recovering from my Tuesday workout.

[@fatfitnessnerd9064]

A daily meditation practice came pretty easily to me once I allowed myself to meditate anywhere, including the couch. The rigidity of sitting on the floor in the corner.. turns out that was a deal breaker.

[@rafael_dp92]

How timely. Been doing that for almost 3 years now. Listening to the #TheGroundUpShow while doing chores, especially while doing laundry and folding clothes.

[@KendallBertaux1]

Currently reading 'How to Change.' I've enjoyed it a lot so far and would recommend it to others for sure.

[@marquisdehoto1638]

I think the idea with first and second best time is great! I haven't heard it anywhere else

[@OursForTheMaking]

Great video Matt. Since you asked, 😉, what am I working on? My next video for my youtube channel that explores how to use insight (ideas, innovations, analytics) to better shape what comes next. How am I going to tackle it differently? Well, what struck me from your conversation with Katy was the line, "consistency breeds rigidity." This is a very powerful insight and a relief to those of us that struggle to stick to a rigid plan, but still manage, inexplicably, to accomplish big things. So, I'm going to take "consistency breeds rigidity" as a handy reminder to not be crushed when my schedule goes sideways and to look for how to re-engineer my day around "what I can get done?", rather than "what must I get done right now in order to adhere to the whims of the consistency gods." And perhaps there's something deeper here? Consistency demands repeatability. Repeatability demands tomorrow be (at least a little bit) predictable. But we're living in highly changeable, volatile times. Is training ourselves to be 'consistent' training us to be inflexible and rigid at the very moment when we need to be nimble and agile? Is it time to re-imagine the fundamental tenants of how we get (important, meaningful) things done? 🤔

[@JRJY]

Note to self: “Consistency breeds rigidity”

[@Nyangara.]

This is exactly what I had to realise. I'm more likely to show up if I allow myself to be more flexible. Works wonders.

[@coachaaronmba]

I’m working on staying organized and not letting things like mail, cleaning, tasks build up. I’m going to start by listing why I’ve failed and what makes it difficult for me to do and then look for different ways to go about it. Some reasons why it is difficult is that I don’t schedule time for it, I save it until the end of the day and I’m too tired, or I busy myself with other ‘important’ items. I’m going to keep a running list of all my to-dos and each day choose three to focus on. I love working out so I can only do my workout after I do my most dreaded task of the day!

[@slowlivingwithsnehal]

You've totally upped your game with the video quality and this new crisp podcast style episode. LOVED. IT @Matt

[@patrickt.6492]

I'm very good at sticking to my routines, but sometimes I forget to add a little spontaneity in. The "habit" that I'm trying to break is in thinking that if I usually get up at the same time, I have to do so every morning or I'm being lazy. So what I'm learning to do is to be a little more flexible and remember that sometimes changing the routine is what really allows a person to grow. It's counterintuitive, but I think it's important.

[@hamidslato6620]

From the book "finish what you start" : if I could make any unpleasant task just pleasant enough by parrying it with something I enjoyed, I could prow my way through just about anything ". Or another one : Reset Readjust Refocus Restart As Many Times As You Need To - Just Don't Quit

[@DeeJat]

Yes TEACHER 🙏!!!!

[@thewakewire]

Thanks! this really resonates with me. You’ve made me remember the concept of “Implementation Intention” of Atomic Habits. Also, I didn’t know that being flexible with the routine was good. I tend to be rigid with my schedule.

[@thedenns5116]

Honestly, I feel pretty dumb right now. And the reason is, that I've watched so many of Matts videos but I never wrote down the essentials, the messages and methods of them. So I tend to rewatch his videos over and over again to remind myself of what to do in certain situations instead of just writing the essentials down one time and have them collected in e. g. a notebook. It is a massive "waste" of time and from now on I will try to stick to writing down the essentials of every video I watch from Matt.

[@jonathan_p997]

Exactly what I needed to hear right now as I am about to start a new habit very soon. Been putting it off for too long! Will be using your advise! Always love and appreciate your videos!

[@britingermany]

Wow! That cut from the Apple to the donut was slick 👍🏻

[@bayandamsweli2005]

Interestingly, part of my job is driving a total of 3 hours to deliver a few things every week. I look forward to the drive because that’s the only time I give myself to listen to audiobooks.

[@alicarothova918]

What helped me to stuck with my habits, is my emotions. So, my main motivators are the good feeling about myself after I did the good habit (after is very important, not during) and the shitty feeling (after I proceeded with the bad habit). So, I don't want the bad feeling to happen, i want the good one. Basically, I try to avoid situations that brings me shitty feelings and consequences that usually comes with it by doing good habits. Also the general assumption that I want to build a paradise not a hell, is very helpful.

[@floricelmendez2223]

If I may ask..have you seen progress ?

[@alicarothova918]

@@floricelmendez2223 Can you be more specific what you mean ? :)

[@floricelmendez2223]

@@alicarothova918 having that certain mentality for those not so great task. Have you seen improvement in choosing the important stuff that you have connected those good feelings to ?

[@alicarothova918]

Yes, definitely! I was able to build a pretty stable exercise routine. The motivational emotion in this case is that I feel better in my body and have more energy, in comparison when I don’t exercise, I feel sluggish, I am eating bad and get in general life slump. However, I would say, some other things helped me to build the habit as well - really low expectations (forget I can do it all attitude) and knowing exactly what i am gonna do, so i don’t have to decide in that moment when I need to do it. Low expectations meaning, just trying to show up regularly somehow and doing whatever seemed easy for me to do (e.g. everyday 5 minutes or 10 squats). I also tried not to focus on any specific big end-goal ( like losing 5 kg). Sometimes, I did not even get dressed - just did my five minutes/ reps. Easy,done. I also chose and decided on specific exercises in advance (video workout, drill or run). So when it is time, I just go and do. No thinking or decision making in that moment. After few days i noticed (a week or so) that I started to feel urge to exercise. I also started to get bored with my routine I set for myself. So I upped my game a bit, also trying to set some tiny goal (toning legs or arms, exercising longer). I also started to notice some visible results and postive feelings after excercising, so motivation went up as well. With practice I also noticed what are the circumstances when i don’t feel like doing it. So I adapted my workouts accordingly trick myself to do it, - making fallback plans, changing duration or types of excercises, or just accepting the fact that these are the days i dont exercise. Note: it was not perfect, I skipped days or even weeks, i did bad workouts . Stopped in the middle of runs, walked home. But it is important to just do it and get back to it, the sooner the easier. Once you are used to do it, then it is easier to set bigger goals or get better.

[@floricelmendez2223]

I have always believed this is a good way to keep good habits near. Hence I wanted to know if it's working for you because it has been a certain belief I have obtained but just needed more proof per say. I'm happy you have acquired such a mindset it's beautiful and a great way to live life by. Thank you again for your insight and time to write back. I greatly appreciate it and hope you grow and be happy with who you are 😊✨💗

[@kevinisfallingdown]

I built a habit of waking up every day at 7 AM a while back but can't seem to get to bed when I want too. Probably something to do with the late screen time and not being able to build any night routine habits. I truly believe sleep is my bottleneck when it comes to improving my quality of life so this has become frustrating every morning the next day 🙃!

[@sanjoynandi9270]

I am trying best to build good habits and you helped a lot your rule of not to miss the work continues for two days helped me a lot ❤️

[@lizziebkennedy7505]

One study amongst privileged professionals in the US doesn’t not universally extrapolate . It’s anti-science to rely so heavily on a single source. Tens of thousands of studies support consistency.