Hey there, improvement pill here
welcome to lesson three of the tamed course.
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 of this course
in order for you to 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’re going to debunk two of
the biggest misconceptions people have about building habits,
and the first is in regards to how long it takes to actually form or break a habit.
You’ve probably heard at one point or another,
oh it takes 21 days and it’s simply just not true.
This misconception actually stems from a guy named Maxwell Maltz.
Maltz was a plastic surgeon back in the 60s
and he noticed that when he worked with people,
who got a new nose or add some sort of facial reconstruction,
these people would feel uncomfortable when looking in the mirror
and Maltz found that it took them about 21 days to get used to what they were seeing
before they were more comfortable with the new faces and
滑稽的是 他用这种几乎没有 科学依据的简单观察作依据
what’s funny is that he took this simple observation
with little to no science backing it up and he stated that it
takes 21 days to form or break a habit in his book psycho-cybernetics
which was a self-help book that went on to becoming a best-seller and eventually sold millions of copies.
久而久之 人们认为养成一个习惯 需要21天这件事是对的
And over time people just assumed that this 21 days to build a habit thing was true.
So how long does it really take to form or break a habit?
Well, the recent study conducted at the College of London
by Professor Philippa Whaley found that it really depends.
They looked at a group of people and tracked how long
it took for them to reach a point of maximum automaticity for a variety of different habits.
Now for those of you that don’t know what automaticity is.
it’s basically how little thought you need to put into a task
For example, if I told you to tie your shoe,
you wouldn’t have to think about it very hard.
Chances are you’ve tied your shoes enough times that
it’s already reached a point of maximum automaticity
A routine is considered to be a fully embedded habit
when it reaches the highest point of automaticity,
and here’s a graph from the study that depicts.
Study found that every single routine out there has what’s called the automaticity line.
A point where if you’ve repeated the routine enough times,
it becomes as automatic as it’s going to get.
At this point, your routine is now a habit and
this study found that it can take anywhere from two weeks to nine months
with an average of 66 days to reach this line.
And it all depends on how complicated and hard the routine is.
For example, the routine of taking her supplements in the morning,
might only take three weeks before it reaches the line of automaticity,
然后 这个行为就会完全融入你的生活 变成一种你自然而然就会去做的习惯
before it becomes a fully embedded habit that you don’t even have to think about.
On the other hand, a routine of going to the gym
and working out might take six months before it hits this line.
So for all of you out there who think
oh I only need to stick to this routine for 21 days
or oh I just need to complete a 90 day challenge,
you’re gravely mistaken.
You have to understand that it’s going to be a long long journey.
A journey that could potentially take almost a year to complete
depending on what sort of habits you’re trying to build.
Now this might seem scary for a lot of you
how am I gonna stick to these habits without missing a day for an entire year
and this brings us the common misconception number two
which is that if you relapse, if you give in and smoke a cigarette
or have a drink or you miss a day of meditation,
that it’s all over.
A lot of us have what I like to call the all-or-nothing mindset
we think oh once the streak is broken, all of my hard work is gone
and because it’s gone I should just relapse over and over again.
Right, I might as well enjoy myself and this is far from the truth.
A significant number of people in the same study
missed a day or two when building their assigned new habits.
Maybe they were too tired or maybe they just forgot.
The researchers took this opportunity to look at its effects on the automaticity line.
And to their surprise they found that missing a single day
does not have a clear effect on your progress.
The amount of progress loss was almost non-existent.
However, they found that if you continue to relapse
going to the gym or doing your daily meditation,
then you started losing a lot of progress.
And the amount of progress loss was exponential.
So missing two days was significantly worse than missing just one day
missing a week was way worse than missing two days
So what does this mean for us.
This means that we need a shift our mindset,
we shouldn’t focus on a numerical streak,
we should not count the amount of days it’s been since our last relapse.
Mindset that we should have is that we’re gonna try our best to
stick to this habit for as many months as it takes until it reaches this line of automaticity.
Because chances are you’re going to laughs at one point or another,
in fact, studies have shown that 90% of all people
trying to overcome their addictions or build new habits
relapse at least once throughout their journey.
What’s important is that you force yourself to go back to
building your good habits the following day.
You must resist the urges to binge
because that’s when you actually start losing progress
As long as you can do this, you will eventually reach the automaticity line.
You may have postponed it by a day or two,
but as long as you get back up and try again.
Don’t worry about the streak you will eventually reach that line and
once you hit that line it
becomes automatic so now that you know how
habits work and you also know how long
it really takes to form a habit now it’s
time for us to select a habit together there’s dozens
of good habits out there
that are all beneficial
so we’re gon na cover a bunch of them and then we’re
gon na pick one and focus on that one
for the rest of the course because remember
our strategy is to adopt good
new habits so that they can eventually replace your current addiction
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