One of the bad habits I had back in the day
was spending hours and hours on Facebook.
I was an avid user during my teenage years
when the platform first came out.
It was the best way to socialize with your friends and plan events.
But the reason why I spent so much time on the platform
wasn’t because I was talking to my friends or organizing a party,
it was because of the newsfeed.
The newsfeed is designed to put you into a sort of trance,
because, well, Facebook wants you to spend more time on their platform on their platform,
and it worked like a charm.
I was easily spending one, two and sometimes even three hours
every single day.
mindlessly scrolling down and down and down,
watching pointless videos, being bombarded with ads to buy stuff,
and worst of all, looking at the supposedly better lives
of people that I kind of knew.
So later on when I discovered the world of self-development
I realized that I had to get rid of this bad habit,
But I didn’t want to delete facebook altogether,
how else was I gonna chat with my friends
or get invited to do fun things.
And that’s when I realized that needed to change the environment within Facebook,
so I decided to download a plugin called newsfeed Eradicator,
which like the name suggests, get rid of your newsfeed,
and instantaneously, I saw a change.
I went from spending two to three hours a day on Facebook
to spending less than 10 minutes.
all in the course of just one day.
With only the 5 minutes it took for me to install that plug-in
and I had no cravings for it whatsoever.
It almost felt like I forgot that the newsfeed ever existed.
What I learned from that experience was just how powerful
changing your environment can be.
in fact, it is without a doubt, the easiest way to change your habits.
But you’ll want to pay close attention to two things
when changing your environment.
Number one, you want to increase and decrease certain cues in your environment,
we talked about cues in a team course
which I will link to in the description box below.
Every habit begins with a cue,it’s what starts the whole process.
In the case of my bad facebook habit, the cue was the newsfeed,
simply seeing the newsfeed made me want to scroll down.
So by getting rid of this cue completely,
it became almost impossible for my bad habit to even begin.
I basically forgot about the newsfeed.
On the other hand, you should increase the cues for good habits in your life.
A couple of months ago, I moved into a new office
and decided to install a pull-up bar under one of the main doors.
and just by having that bar there, I found myself
doing an additional 10 to 20 pull-ups a day
without even thinking about it.
because every timemy walked under the door,
I was confronted with the cue for my pull-up habit,
which is being under a pull-up bar.
The second thing you want to keep in mind
when it comes to changing your environment,
is you want to make it harder to follow through with your bad habits
and easier to follow through with your good habits.
我的意思是 对于有些习惯来说 回避暗示是不可能的
What I mean by this, well, there are certain habits with cues are unavoidable.
Let’s say you’re a bit overweight
and part of it is because you snack on junk food a lot.
Looking at this habit you can’t really get rid of the cue here,
because the cue is hunger.
But what you can do is
throw out all of the junk food in your house
and then stock your fridge up with a bunch of healthy alternatives,
So when you do feel hungry, which is inevitable,
it becomes extremely hard for you to snack on junk food.
You would have to get dressed, go to the store,
buy it, and come back,
which would probably take you at least 10 to 20 minutes.
Why do all of that when you have delicious but healthy food in the fridge
which is literally only seconds away.
By changing your environment like this,
you’ve made it harder to stick to your bad habit,
and easier to stick to your good one.
Or, let’s say you want to make going to the gym into a habit,
One of the biggest factors that will determine whether or not
you actually go to the gym consistently is,
how far away your gym is.
If it takes you an hour, just to get there,
chances are you’re going to end up skipping out quite often.
The easier it is for you to actually
get to the gym, the better.
Another thing you can do is,
prepare all of your gym equipment the night before,
健身服 水瓶 柜锁 健身包等等
gym clothes, water bottle, lock, gym bag, etc.
By having all of this stuff ready and packed the night before,
it makes it easier to follow up
and it also serves as a visual cue,
a packed gym bag means that you’re going to the gym.
And here’s one more interesting trick
that has actually worked extremely well for a lot of my clients,
which is wearing your gym clothes to sleep,
This actually builds off of an old habit of yours from your past,
which is gym class back when you were in elementary or high school.
Every time you wore your gym clothes in school,
you ended up doing some sort of fitness related activity
for years and years and years,
and this, over time has become a habit.
So when you wake up wearing your gym clothes,
you unconsciously expect yourself to workout,
so that serves as a cue as well.
所以朋友们 记住了 如果你想要改变你的人生
so remember guys, if you want to change your life,
then you need to carefully look at the environment around you,
ask yourself this,
am I in an environment that promotes my good habits
or my bad ones.
And what changes can I make to my environment that would benefit me,
that would made it more likely for me to stick to
habits and stop doing my bad ones.
I’d love to hear about what you guys come up with
in the comments down below.
This episode was brought to you
with the help of the guys at audible.
One of the best things you can do to
adjust your environment so that it’s easier to learn,
and audible is perfect for this.
Nowadays I do just about all of my reading,
by listening to books on audible.
mainly because it allows me to read in places
where I can’t physically pull out a book.
such as when I’m working out, commuting somewhere,
or even when I’m doing my grocery shopping.
By having audible on your phone,
it will become significantly easier for you to start learning.
登录www.Audible.com/improvement pill或试试单词“improvementpill”至500 500
go to www.Audible.com/improvement pill or test the word “improvementpill” to 500 500
to get a 30 day free trial right now
This will give you one free Audio book and two free Audible Originals every single month
That’s three books for the price one
One of the books that I really recommend you guys to listen to is
叫做The Laws and Human Nature 作者是Robert Greene
The Laws and Human Nature by Robert Greene,
It is hands down one of the most important books out there
because it shows you exactly
why we humans do the things we do.
It’s a book that will give you more clarity when it comes to your own life,
so definitely check it out.
还有一件事 记得保持关注哦朋友们 敬请期待
besides that, guys, stay tuned.