Ultimate Guide to Building New Habits - ATOMIC HABITS Book Summary [Part 2]

[@MedSchoolInsiders]

What changes in your life are you going to implement after watching these two videos? Let us know!

[@gakagatame]

Great couple videos on the summary. Plan to use this for plenty of habits. Especially getting into writing and working on mobility. Also to go on my phone less. Thank you for the video.

[@ahnrho]

Likewise.

[@sarunchhetri5632]

I have always wanted to develop the habit of reading and writing but have always been very inconsistent. The tips in this videos really sound helpful, have already started working on it. Thanks for the videos.

[@pallavimanage09]

stacking habits

[@smritipokharel4704]

I am an advocate for sustainability, and have a presentation about that this Saturday. My framework for the presentation will be based on the four laws for building atomic habits towards leading a sustainable lifestyle. This video helped me break down the habits and simplify my presentation. Thank you for the video! keep up the good work :)

[@magueysunset]

“Every action you take is a vote for the type of person you wish to become.” Good quote. I like the workbook called 30 Days to Reduce Stress by Harper Daniels as well.

[@grantschmidt6669]

"If you didn't like it, let me know with a thumbs down." This is why you're such a quality person, you're not afraid of, and even encourage criticism for the sake of improvement. Something I strive to embrace as well as you

[@bultvidxxxix9973]

Yes. Or it is just another way of using the "but you are free" persuasion method to manipulate the viewers for a higher chance to click the thumb up button. If someone wants to dislike that video, he will do so anyways.

[@katiekat4457]

Grant Schmidt What are you talking about? Did the channel have that comment written at some point. I don’t see anything like that now so maybe it was taken down? Or are you talking about something different that I missed?

[@bultvidxxxix9973]

@@katiekat4457 11:41

[@sankalparora9261]

@@katiekat4457 He said it in the video.

[@shiba_inu_mom]

@@bultvidxxxix9973 I don't think it's manipulative in this way. More in the way of taking any action. It's not so much about the plus or minus, it is key to YT-algorythm that people interact. Both like or dislike show that the content is engaging to people. For your personal reference it could add on to your personal profile. Dislikes and watchtime help YT to anticipate, which content matters the most to you.

[@wonderlanguages5613]

Very nice and helpful! Thanks!

[@saromnous-md5590]

great brother, love your video . Well done

[@bastianschmid8762]

Thanks for this good summary. Already downloaded that app habbitshare. Great tipp.

[@kshatriyaankit9677]

Beautifully expressed!! Thank you so much!!

[@anitapatel3591]

Really useful video and clearly explained

[@carlosalbertoch]

I cannot overemphasize how much I appreciate this video. Thank you so much! Keep it up.

[@The-Rain-Ninja]

I am not a med student but found your book review and summary great! I learned a lot.

[@luccianalewis9473]

I love your summary. It wakes up my curiosity for buying habits atomic.i had already heard some reviews but your review persuade me.

[@cintakhutbah]

Thank you very much. Clear and insightful.

[@stutijainsaini]

superb work thank you

[@johnlevine3384]

Thank you!

[@claudatz1]

This is so well done, thank you!

[@draganmarkovich7920]

The Best Book Review!!!

[@karthikpandian2264]

Excellent video

[@ephremwelay372]

Good presntation in briefing.

[@cvega782]

Great information

[@SuperAli2007]

For so long I’ve sought and failed to rewrite certain habits so that I can become more disciplined in my daily life. Thanks to your videos I understand the reasons behind my struggles and how to overcome them. Thank You!

[@stephencahill2796]

Thanks for guiding to the right

[@karthikpandian2264]

Thank you so much

[@marahqasem5989]

This was so helpful .Well done job . Thanks for your efforts .

[@anyelinaruiz2518]

🤩🤩🤩🤩 thank you for this, it helped me a lot!

[@rebekahpowers7075]

This man is Gold!!!

[@fomsys8124]

This was so helpful

[@arbidag]

Incredible video to memorize the essentials of this amazing book!!! I already buy it, thanks a lot)))

[@gracebwakya5493]

Thank you so much I can actually see light at the end of the tunnel

[@smiths3878]

Very nice...one of the most valuable tips was... missing once is a mistake/accident missing twice is the start of a new habit..

[@DecodeMatrix]

Nice !

[@danann5570]

Thank you.. Great summary and visuals.. Much appreciated

[@othmanees-saiydy2419]

thank you so much The videos came at the right time we appreciated that

[@pedromosino5918]

I did saw part one and part 2 and I liked both because is very well explained and practical,, thank you and congratulations.

[@larissabarbosa8624]

Thank you for your video on creating good habits. I found it really helpful since you helped identify the problem(s) of what sparks bad habits, and how we respond is SO important ! Thanks for sharing the habit formula, I find understanding it- really is helpful to prevent “unwanted behavior “.

[@n.m.6823]

-Forgetting once is an accident -Forgetting twice is the beginning of a new bad habbit

[@aceplayer-vd4zr]

but what qabout 3?

[@x0234dsx]

pure gold thanks!

[@tejuswadbudhe7909]

Thank you

[@mishkamichaelmelamedov]

Great stuff !

[@DrAdnan]

Now I just need to apply these to study more ;). Great tips!

[@virajnatekar5839]

thanks for explaining

[@Zeelana123]

Just discovered your channel. Great video! Deserves more views

[@shvetagaur7753]

Exactly even I was thinking the same

[@AzazelHash281]

I just listened to the audiobook it is enlightening

[@yasminehela3456]

Link please?

[@BrunzeWithlUnchOn108]

@@yasminehela3456 Sign up for free trial on scribd.com they have the audiobook, or use audible.com

[@jessicaye4312]

Just watched both videos and took down notes. Super helpful. I also love the graphics, you are a doctor and a graphic designer as well or is this by an app or product. Would love to learn. Thanks!

[@MedSchoolInsiders]

My animator does a great job!

[@theycallmethequeen]

Med School Insiders I need to get the name of your animator!1

[@myprettythings1017]

Good Habits I am trying to cultivate: painting on a schedule, more creative time, waking up earlier, consistent yoga and meditation, and overall better organization with everything. Bad Habits I am trying to break : drinking in the evening to relax, doing laundry during the day when I need to be painting, waking up too late.

[@ionutboss1266]

9:24 aplicatie tracking habits share

[@jensdanielsson8847]

Thank you for the information. Very pedagogical.

[@jensdanielsson8847]

@@alirubaii4839 In swedish we use this word to say that the method of teaching is efficient. That the teacher sets the student up to learn by using tools and techniques to his ot her advantage or something along those lines. I think. At least its what I use it for. Iv used this word almost all my life.

[@stilliving]

+Jens Danielsson Great response in character and content

[@wadabboud]

Jens Danielsson “Pedadogue” has a negative meaning , while you meant just the opposite of that.

[@keshavamalireddy2051]

There are many habits I want to be improved, 1. Meditation 2. Improving English ( all Aspects of reading, writing, speaking & listening)

[@experiencelifelittleone]

Thank you for uploading such helpful videos❤ It's really helpful cause it's really tedious to read a whole book. Lots of love 💖💖

[@hsblw_6]

This is one of the most useful KZbin videos I've watched in my life. So much good content I'm going to watch it again taking notes of the best practices to implement. Keep up the amazing work!

[@mateowang6570]

Maybe just me but sorta glossed over specific examples of each of the four steps. More details on breaking bad habits also would’ve been nice. Thanks for the summary though! :)

[@timjung640]

Even better than substituting "need" with "get" is "want." The process involves one to identify why a habit is desirable (which requires having goals), thereby producing motivation.

[@edgaraskazlauskas1198]

Quality content, actionable steps provided. Thank You. +1 subscriber :)

[@Roach_draws_stuff]

Please do more book reviews like this one............the videos are awesome...!!!!

[@katiekat4457]

Vertexion Plus now I don’t need to buy the book or spend all that time reading it.

[@Roach_draws_stuff]

Yeah exactly and the way they explain is so good, they should definitely do more of these.

[@bl_abyssdive_in_with_me1171]

Discovered this channel today and loving it💜💜 Really motivating and helpful. P.S I love your voice

[@motroco87]

Awesome video. So useful. You are great, I hope people could value this kind of content more :)

[@FelixTheDev]

Excellent video. Great explanation on the ideas of this awesome book. I finished it today and I thought it was a very good book. Thank you for the video. Keep up the good work.

[@anithamsangi4797]

Thank you i will purchase the book

[@raymeester7883]

Med School Insiders This video connects with Mindfulness. It's supported by Culadasa (John Yates) and Jeffrey M. Schwartz. Excellent stuff.

[@SaleemRanaAuthor]

Good stuff!

[@oreo4cheez]

l was waiting for this!

[@airjordan1573]

Great video

[@DK-ul3lo]

Fantastic 👌

[@felixwhise4165]

Daaaamn, you simple check all the boxes with your reviews. Ever thought about writing a book yourself ?

[@avagoldstein2266]

Thank you))

[@emptiness4764]

Yeesssss!! PART TWOO!!!

[@thelocatina]

I am currently trying to find a balance between working out-studying and reading. I am very serious about my studies but these days I don’t do the work that is required, to ace my upcoming exams, because I keep reminding to myself that’s Christmas break, and should take it easy on myself as much as I can before the school starts:/ Still working on cutting this idea off, and get things done before my exams arrive

[@Roach_draws_stuff]

Got a great idea........Hey Med school insiders team why don't you publish your own book........it is gonna be as awesome as this Chanel has been, providing all those amazing content of yours.......!!!!

[@paradigmshift7226]

You are a beast! All love over here :D ♥

[@saralaclair483]

Bravo ☺💙📣🎥

[@qassim094]

I was just going through part 1 again. It must be fate haha

[@satellite964]

What are some good rewards and punishments? Please share.

[@galaxykat3066]

study once a day. as long as I review or do at least one quiz question then I am happy

[@PGJ326]

After watching this video, do you recommend to purchase this book? it seems like I can use your video instead!

[@mrnan79]

Best to buy ....it shows more examples ....

[@AlexFoo89]

Labelled Med School but I'm going to show this clip to my business class anyway =D

[@thegovernessproject9968]

How do you track a habit you want to stop such as a BFRD like skin picking? All these apps including Habit Share track things you want to start doing and do at most once a day. I'm looking for an app that does the worksheet the therapist gave me. On the worksheet I have to mark down the time, what I was doing, and how I was feeling when I notice myself picking. Any suggestions?

[@bhaktabilly4669]

The Governess Project the STREAKS app has negative habits, and there are journaling apps like RealLifeChange and Remente which can help with journal entries

[@gabrielapaolapuche]

Your voice is amazing lol

[@epicherbalism]

Nice! Thanks : )

[@coachsiriluck9795]

Thank you very much for your nice vdo which is very inspiring and easy to understand. May I ask which program do you use to create this animated vdo? Thanks in advance for your suggestion.

[@coachsiriluck9795]

Med School Insiders Thank you very much. 😄🌸🍃

[@MaxiJabase]

@@coachsiriluck9795 I'm 100% sure the software is Adobe After Effects, it's the most popular and powerful tool for creating these kind of motion graphics.

[@chicerella]

Since I'm trying to grow a business, manage a language, learn a new one, and stay healthy, this is the perfect video I needed! Starting today I'm gonna make some serious changes to my lifestyle, one fetus step at a time. Beliefs I gotta adopt tho: 1. I am the awesome CEO that other people's parents want them to marry ;) 2. I am a morning person. I love getting the worm and watching the sunrise with a cuppa tea every morning. 3. I am a polyglot. I speak Korean and English with ease and my love for languages drives me to constantly pick up new ones every year. 4. I am athletic. I love dancing every day, working out when the sun is still asleep, and fruit salads are literally my JAM! I also love salad. Like actually, feed me a huge salad every day with all kinds of veggies and combos and I will love you forever. No joke. 5. I am an amazing leader. I lead people with love, compassion, empathy, and a clear vision that never fails to take us to the top. Now, I'll set a reminder to look at this every night in my bed before I go to sleep. (Gonna write it down because no phones in the bed!)

[@AnimilesYT]

"one of the most effective things you can do to build better habits, is to join a culture where your desired behaviour is the normal behaviour". When you started with the word "culture" I didn't expect that word. For a split second I assumed you were going to say "cult" xD

[@MariaMartinez-researcher]

Anyone else watching good habits videos instead of studying or working?

[@rusydahsyarlina8213]

THE FOUR LAWS OF BEHAVIOR CHANGE A. HOW TO CREATE A GOOD HABIT 1. THE 1ST LAW (CUE): make it obvious 2. THE 2ND LAW (CRAVING): make it attractive 3. THE 3RD LAW (RESPONSE): make it easy 4. THE 4TH LAW (REWARD): make it satisfying B HOW TO BREAK A BAD HABIT simply invert those previous 4 laws: 1. THE 1ST LAW (CUE): make it invisible 2. THE 2ND LAW (CRAVING): make it unattractive 3. THE 3RD LAW (RESPONSE): make it difficult 4. THE 4TH LAW (REWARD): make it unsatisfying // 1ST LAW: MAKE IT OBVIOUS // > The cues that spark our habits are often so common that they become invisible to our consciousness (eg the phone next to you while you study, the remote control next to the couch, etc). Our responses to these cues are so hardwired that we must begin the process of behaviour change with AWARENESS: 1. POINTING and CALLING eg: in the operating room, surgeons do "time-out" = prior to any incision, the surgeon leads the health care team in verifying the patient's medical record, name, date of birth, procedure, what side of the body the procedure is being done and the medications administrated prior to incision. 2. IMPLEMENTATION INTENTION FORMULA: I will (behaviour) at (time) in (location). Specifically describing the exact action you will take at a specific cue will greatly increase your chances of success eg: I will (meditate for 5 minutes) at (7 am) in (my living room) 3. HABIT COUPLING/HABIT PAIRING/HABIT STACKING > associating one habit which you consistently perform with a new one that you are trying to build > eg: you stretch every morning without fail, but your meditation isn't as consistent. By coupling the two, you are much more likely to meditate every single day > HABIT STACKING FORMULA: "After (current habit), I will (new habit)" > The cue should be highly specific and immediately actionable eg: "When I (serve myself a meal) I will (always put veggies on my plate first)" // 2ND LAW: MAKE IT ATTRACTIVE // > Dopamine is the neurotransmitter most implicated in pleasure and addiction, it's not only associated with the experience of pleasure, but also released when you ANTICIPATE pleasure. This anticipation is what leads us to TAKE ACTION. > TEMPTATION BUNDLING: Behaviour will be attractive if you get to do one of your favourite things at the same time you are doing that behaviour eg: you love the TV show "Top Gear and The Grand Tour", then you tell yourself that you can watch it as long as you want, BUT YOU MUST STRECH while doing so > EQUATION FOR TEMPTATION BUNDLING: 1. After (current habit), I will (the habit I need) 2. After (the habit I need), I will (the habit I want) eg: After I [pull out my phone] I will [do ten burpees (need)]. After [I do ten burpees], I will [check Instagram (want)]. > Be aware of the importance of our family and friends. YOU ARE THE AVERAGE OF THE FIVE PEOPLE YOU SPEND THE MOST TIME WITH. We don't actually choose our earliest habits, we imitate them. The closer we are with someone, the more likely we are to imitate some of their habits. > Join the culture where YOUR DESIRED BEHAVIOR = YOUR NORMAL BEHAVIOR > NEUROHACKS = mindset determines how pleasurable or painful the experience is, NOT the actual experience itself eg: 1. swap the word "have" with "get", instead of saying "I (have) to exercise", say it "I (get) to exercise" 2. In the case of "public speaking": Reinterpreting your physiologic response from fear to excitement = "yeah, my heart is racing, but not because I'm scared to speak, but because I'm so excited to speak" // 3RD LAW: MAKE IT EASY // > Habits formed based on frequency, NOT time. It's not a question of how many weeks for a habit to stick, BUT rather the frequency and number of REPETITIONS that make the difference. Over time, it will get easier and easier. > REDUCE THE FRICTION OF GOOD HABITS and INCREASE THE FRICTION OF BAD HABITS > eg: reduce your friction on the exercise by joining a gym that is on the way home from school + pack your gym stuff the night before > Habits are like DECISION TREES: if you are able to start off the day with good choices that reinforce good habits, you are much more likely end up having a good day. These decisive moments are what DETERMINE the quality of your day, NOT your willpower. > DON'T TRY PERFECTING YOUR HABIT FROM THE START, just try getting it to stick. Oftentimes, we are overzealous with our new habits and overdo them, burning ourselves out. THE KEY is stay BELOW the point where it feels like work. // 4TH LAW: MAKE IT SATISFYING // > what is rewarded is repeated, what is punished is avoided = OPERANT CONDITIONING > Unfortunately, we operate in a delayed return environment and many of the habits we wish to ingrain aren't immediately satisfying. The pay off only in the long-term. > TIME INCONSISTENCY: we, as humans, value the present more than the future. Reward that is certain right now is typically worth more than one that is merely possible in the future, but this bias to instant gratification often leads to problems. 1. ADD A LITTLE BIT OF IMMEDIATE PLEASURE TO THE HABITS THAT PAY OFF IN THE LONG RUN (good habits) 2. ADD A LITTLE BIT OF IMMEDIATE PAIN TO THE HABIT THAT DON'T PAY OFF IN THE LONG RUN (bad habits) > INCENTIVES start the habit. IDENTITY sustains the habit. > Measure progress and make the progress satisfying through the use of habit trackers > Keep your focus on your process, not on your results eg: you are not trying to bench three plates, you are focusing on being the type of person that lifts 5 times per week Tips on using habit tracker so it doesn't feel another work for you: 1. Automate the measurements whenever possible eg: use a smart scale that automatically syncs with your phone 2. Manual tracking should only be done on your most important habits 3. Record the measurement after the habit occurs > it is INEVITABLE that you WILL MISS DAYS, you WILL NOT be PERFECT. Whenever you skip: remind yourself of a SIMPLE RULE = NEVER MISS TWICE eg: missing one workout happens, but you CANNOT let yourself miss TWO IN A ROW. It's NEVER the first mistake that ruins you, it's the SPIRAL of REPEATED mistakes that follow. > Missing once is an accident. Missing twice is the start of a new habit.

[@rakas208]

I am writing a book known as "recipe to become a superhuman" I wish you love yo contribute for it.

[@ronitnayak4408]

Notification squaaaadfam

[@x0234dsx]

so how many habits do you track ? Wondering at what point does it get too laborious and less focused to be effective.

[@realblackbetty2204]

I just look at my doctor’s lambs and have motivation for the next few days 😂

[@katiekat4457]

I don’t feel the need to buy the book now. Am I the only one who feels this way or do you all feel the opposite?

[@brookiecookie6586]

3:31

[@brookiecookie6586]

5:05

[@aliasalin2]

i don-t program my meditation time... if i put a time .. for example 3-5 minute it is not working. I meditate until i reach the mind set i need.. until i feel good.. and sometime it take 11 - 20 minutes...never meditated less than 11 minutes this way

[@alexismetallinos]

Okay got it, I love eating pizza but I need to exercise so I will eat pizza while I exercise :P Just kidding loved the video

[@othmanees-saiydy2419]

I would like to ask everyone who saw this video ... how to activate what is mentioned in the video and apply it on the ground... For example me, I transfer the basic ideas to my own book and reread and apply step by step

[@rachelgraves2470]

For me habit trackers just add extra work and none of my friends care if I share them with them to keep me accountable. They already have plenty of stuff going on in their own lives.

[@cxa011500]

How to you make these videos?

[@nudayrealestate5252]

Where's "Tender Greens"? :)

[@alexmyladoor4858]

Is a good idea to reward a great habit with a bad habit???

[@sudhanvab]

You forgot 2 minute rule James Mentions it several times

[@Hugozen]

Those comments are also helpful...

[@drewdroppings]

For adding a little pain as immediate reinforcement, what kind of pain are you all giving yourselves?

[@ronitnayak4408]

Jayyyyyy

[@LeakyFaucett]

During "time outs" the doctors in the hospitals I've seen talk to each other and don't pay the slightest bit of attention.