Improvement Pill here welcome to lesson 4 of the tamed course.
In the previous lessons we covered the strategy for this course
how habits work and debunked some of the biggest misconceptions regarding habits.
So if you have not watched the previous lessons, pause this video right now
and click on the link in the description below.
Because remember in order for you to get the most out this course.
What is really learn how to change your habits and change your life.
You’re gonna have to watch each and every single one of the videos.
In today’s video, we are gonna talk about some of the best habits to adopt
So that you can pick one for yourself to focus on
for the rest of the course.
But, before we get into the different habits
that you should consider.
Let me tell you a short story.
So tom was your average guy, he was in his late 20s.
He had a decent paying job, it wasn’t very fit.
同时 他也没有体重困扰 日子过得也不错
At the same time he wasn’t overweight. He did okay in life.
他的日子过得还不错 但和大多数人一样 他会对一些东西有点上瘾
But like most people, he had somewhat of an addiction.
His choice of poison was smoking.
he would smoke four or five cigarettes a day,
which isn’t too bad but he knew it was a problem.
So eventually Tom meets a girl. Her name is Janice and they really hit it off,
but Janice was really really against smoking and wanted Tommy to quit.
Tom was in love and he knew that she was right.
So he decided to give it his all and quit for good.
the quitting process wasn’t too bad. For Tom, it took him a while.
But after a year he was able to quit smoking for good.
But that wasn’t the only thing that changed about Tom.
He started going to the gym. He managed to lose some weight and put on some muscle.
He also started reading a bit more.
His relationship with his co-workers and boss and proved that
he got a promotion for the first time in five years
Stories like this are very common.
Researchers have observed that time and time again.
That when someone overcomes a bad habit or starts forming a new one,
whole slew of other good habits come with it.
They named this sort of habit a keystone habit.
A single habit that causes you to adopt multiple other good habits and change your life.
The reason I’m telling you the story is
because today you’re going to pick a habit to focus on for the rest of this course.
And the three habits that I’m gonna show you
are three of the most powerful keystone habits out there.
These habits have the highest chance of drastically changing your life.
So if I’ll further ado, here are the three most effective keystone habits.
The first one is reading.
Most of you guys probably know by now that I’m a huge fan of reading.
When I first started my self development journey,
this was the first habit that I started implementing into my life.
I would read just about every single day on my commute to work.
Because of this, I would finish a book a week.
Now everyone knows that education is important,
That’s why we spend twelve to eighteen years in buildings.
教育是为了教会我们一些东西 然而 这有问题
That are designed to teach us things.
however the problem lies in the fact
that most of the stuff we learned in school isn’t that useful in real life
what was the last time you had a user history knowledge or your knowledge of calculus.
These things are nice to know and have their uses,
but aren’t that practical in our day to day lives.
相反 我们需要学习一些技能 像社交技能
Instead, we need to be learning about things like social skills,
维持合适的膳食 如何锻炼 如何理财等技能
maintaining a proper diet, how to exercise money management.
That we don’t really learn correctly in school
books provide you with knowledge on all of these topics.
They also give you different perspectives on things that we assumed to be true
For example, most people assume they should always buy a car,
but if you read books on investing or money management,
you’ll often come across the idea that
hey, it’s actually better to lease a car and this is actually true.
Literally all of the car salesmen that I personally know leased their cars, they don’t buy them.
By reading, you’ll often find that
you’ll start adjusting other areas of your life
if you’re reading a book on body language,
you’ll start becoming more conscious of your own body language as well as those around you
if you read a book on money management
you start noticing a change in your spending habits
and because of its ability to influence any part of your life in a positive way.
reading is without a doubt one of the most powerful keystone habits out there
the next keystone habit is meditation
I have tons of videos on meditation
and you guys probably know by now that I’m a huge advocate for it
the reason meditation is so powerful is because of what it does to your brain.
It trains a part of your brain that’s responsible for willpower
for self-control and just like going to the gym.
如果你持续训练 它会变得越来越强 这给了你做某些事情的能力
if you train it, it actually gets stronger and this gives you the ability to do certain things.
Things that I consider to be superpowers
For example, you’ll find yourself more in control of your emotion.
And this is great because oftentimes we relapse or give
into our addictions when our emotions are all over the place.
Another thing meditation trains you to do is focus longer.
Meditation is simply the act of trying to focus your mind on one thing.
and this is extremely hard for people nowadays.
When you start meditating and making it into a habit,
you’ll notice a drastic increase in your ability to focus.
Maybe in the past, you were the type of person who
couldn’t even read two pages of a book without getting sidetracked
A lot of people report increased focus being able to
read entire chapters at a time after making meditation into a habit.
And the last superpower that meditation provides is
a sense of general well-being.
Do you remember that sort of awe and joy you had as a kid
when a little things in life would excite you.
Meditation brings back that sort of mindset, that sort of perspective.
Where you can sit down on a park bench and
simply be mind blown by just how beautiful everything around you is.
Meditation is an extremely powerful Keystone habit.
Because it in itself is a very very hard habit to stick to.
but if you can make it into a habit that you do automatically every day
that means your levels of willpower have skyrocket dramatically
and adopting other habits will become a piece of cake.
The third and final keys don’t have it that we’re gonna speak about today is fitness.
And this includes everything ranging from running to lifting heavy weights to doing calisthenics.
Fitness is an extremely powerful keys don’t have it.
Because of its intimate relationship with diet.
Researchers have found that most people who start sticking to fitness regimen
will often find themselves adjusting their diet as well
even if they’re told not to it makes sense
because if you’re working your ass off at the gym
you’re less likely to consume junk food right after
because it quote unquote undos all of your hard work
and because these two habits basically come in a package together
it requires a lot of willpower to maintain
so if you can successfully make them into full-fledged habits
you’ll be able to take on smaller habits with ease
for those of you that are curious as to how willpower works
we’re gon na cover all of that later on in the course
but for now just understand that it does work like a muscle
the more you test it the stronger it becomes
on top of that the habit of fitness and diet has a huge influence on
how you feel every single day
many people report feeling tired or foggy
and oftentimes the problem stems from our diet or our lack of exercise.
once these people start adopting these two good habits they often report feeling much better
and if you start feeling better on a day to day basis
it makes it much easier to start adopting other good habits.
this ability to improve your body’s day-to-day function
makes fitness and diet an extremely powerful keystone habit.
so again, here are the three Keystone habits that we just talked about
阅读 冥想 健身和饮食
reading meditation fitness and diet
now I know I know there’s dozens of other good habits out there
比如洗冷水澡 早间习惯 整理床铺等等
like cold showers morning rituals making your bed etc
but these three Keystone habits are without a doubt
three of the most powerful habits that you can add to your life
so what I like for you to do right now is to think carefully about
which habit you want to work on for the rest of this course
which of these habits are you going to commit to to try to stick to
until it reaches that line of automaticity that we talked about
well you no longer even have to think about doing it. That’s the goal.
it’s also very important to note
that you should only try to stick to one of these habits at a time
we humans are extremely bad at multitasking
although we tend to think that we’re pretty good
I can just about guarantee that if you’re trying to adopt multiple habits at once
That you’re going to get overwhelmed and fail
Stick to the single keystone habit you decide on it until it reaches that line of automaticity
Do not I repeat do not try to adopt any other good habits
until that keys don’t have it you picked is completely embedded in your life
so what I like for you to do right now is to think hard about
which of these three habits you’re gon na stick to for the rest of this course
make your decision and let me know what you picked in the comments below
next week we’re gon na start talking about how you can start forming this habit
how to strategically pick a cue that will increase your chances of sticking to this habit
how to get closer to the line of automaticity without working your ass off and much much more
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