how to become 37.78 time better
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00:00Do you ever feel like you're just floating through life, but not actually getting closer
00:04to the person that you want to be?
00:06It usually happens around New Years, you imagine all the bad habits you're going to break free
00:10from and all the good habits you will begin.
00:14This time will be different you say to yourself, this time I am going to do the things that
00:18I say I will, only to end up back where you began shortly after and no closer to what
00:23you had envisaged.
00:24So the question is, how do you break free from bad habits and make the habits you desire
00:29easier and automatic?
00:31Atomic Habits by James Clear answers all these questions.
00:34We're going to be doing a fast paced, detailed summary of the book and dive deep into topics
00:39like habit loops, dopamine spikes, priming your environment, plus heaps more.
00:44And make sure you stick around until the end of the video where I go through step by step
00:47how I'm personally using this book to improve my own habits.
00:51I hope this summary inspires you to go out and grab a copy of the book for yourself,
00:55because this book deserves a space on everyone's bookshelf.
00:58Let's jump into it.
01:01Imagine a plane taking off and traveling from New York to Los Angeles.
01:05Just before takeoff you adjust the plane just slightly by 3 degrees or around 80 inches.
01:10If you were to keep flying in a straight line, you would end up closer to Tijuana in Mexico
01:15than in your intended destination of Los Angeles.
01:18And the same goes for our habits.
01:21Tiny changes in our habits can change the trajectory of our lives in ways that we can't
01:25even notice until many years into the future looking back.
01:28In both good ways and bad.
01:30You are your habits.
01:32The power of atomic habits.
01:35A slight change in your daily habits can guide your life to a very different destination.
01:41Massive Action vs 1% Improvements
01:43Far too often we convince ourselves that massive success is only possible through massive action
01:48in any goal we are pursuing.
01:50We expect ourselves to make some quantum leap or momentous improvement that will gain other
01:55's attention.
01:56However, it is the tiny improvements that aren't even noticeable at first that create
02:00incredible change.
02:02Let's look deeper into the math.
02:041% better every day for a year will compound to 37 times better, but 1% worse every day
02:10over a year will bring you close to zero.
02:13Your habits can compound against you in the form of things like stress or negative self-talk
02:17or they can compound for you in the form of things like knowledge, productivity, skills
02:22and relationships.
02:24Success is the product of daily habits, not once-in-a-lifetime transformations.
02:30The truth about progress.
02:32When you start any endeavour in your life, here is what you think should happen.
02:36Linear progress.
02:37But here is what actually happens.
02:40Notice this section here in the beginning.
02:43Small changes in our progress are not even noticeable.
02:46James Clear refers to this part of the graph as the Valley of Disappointment.
02:51You've done so much, you've put in so much effort, and you can barely see any results.
02:55This is where most people fail and slip back into their old routines.
03:00The most powerful outcomes of any compounding process are delayed, so patience is required.
03:06Goals vs. Systems.
03:07Forget about goals, focus on systems instead.
03:10A goal is the result you want to accomplish.
03:13Systems deal with processes that lead to the results.
03:16The conventional wisdom suggests that the best way to achieve anything we want in life,
03:20be it getting into better shape, building a successful business, or spending more time
03:24with family, is to set specific, realistic goals.
03:28But if you completely ignored your goals and focused only on your systems, would you still succeed?
03:33The author of this book argues that you would.
03:36Here are some problems with only having goals.
03:39Successful and unsuccessful people share the same goals, so therefore the goal cannot be
03:42what differentiates winners from losers.
03:46Achieving a goal only changes your life for that moment in time.
03:50Goals can create an either-or conflict.
03:52Either you achieve the goal and succeed, or you don't and you're a failure, even if you
03:56were making progress in the right direction.
03:59When you achieve a goal, what do you do after?
04:01If your goal was running the local marathon, chances are after completing it, your motivation
04:06will quickly fade and you will just slip back into your old routines.
04:10Goals are good for setting a direction, but systems are best for making progress.
04:15A system of atomic habits.
04:18The problem with changing your habits is not you.
04:20The reason why you repeat the same bad habits for so long isn't because you don't want to
04:23change, but because you have the wrong system for change.
04:27Atomic habits are small routines or behaviors that accumulate to produce incremental positive
04:31outcomes over time.
04:33Big breakthroughs tend to get more attention than small improvements, but what really matters
04:37are the little daily decisions and actions we take.
04:41Just as atoms are the building blocks of molecules, atomic habits are the building blocks of
04:45remarkable results.
04:47There are three layers to behavior change.
04:49The first layer is changing outcomes, the result.
04:52Losing that weight, writing that book, or winning the season.
04:55The outcomes are what you get.
04:57The second layer is changing your process, what you do.
05:00The new workout routine, or developing a daily reading habit.
05:03And the third layer is changing your identity, what you believe, your worldviews and how
05:08you think about yourself and others.
05:10Most people focus on the outcomes, but the best way to change your habits is by focusing
05:14on the person you want to become instead of the results that you want.
05:18The goal isn't to learn an instrument, it's to become a musician.
05:22The goal isn't to run a marathon, it's to become a runner.
05:26When something you want in your life becomes part of your identity, that is when your behaviors
05:29will start to naturally change.
05:32When you tell yourself and others, I'm a runner, you want to live up to that identity.
05:37Remind yourself, every time you do a workout, you are an athlete.
05:40Every time you write a line of code, you are a programmer.
05:43And each time you instruct your team, you are a leader.
05:47The habit loop.
05:48A habit is when something becomes repeated enough times that it becomes automatic.
05:52Ultimately, we want our habits to solve problems in our lives with the least amount of effort.
05:57A habit is formed and reinforced by means of a continuous feedback loop.
06:01Cue, craving, response, reward.
06:04The key to creating habits that stick is to create feedback loops that are continuously
06:09being improved.
06:10Cue, phone buzz, craving, want to know who messaged, response, pick up the phone, reward.
06:17Solve the problem of who messaged.
06:20Cue, mind goes blank at work, craving, want to alleviate the frustration, response, check
06:25social media, reward, satisfy the need to feel less frustrated.
06:31Over time, rewards become associated with cues.
06:34So in this example, checking social media becomes tied to your mind going blank at work.
06:39And then checking Facebook may be the cue to check Instagram, which becomes the cue
06:42to watch YouTube.
06:44And before you know it, your mind going blank cue has led to 20 minutes of wasted time.
06:49And the more you repeat these habit loops, the stronger and more automatic they become.
06:54Cues can really be anything.
06:55A smell, a sound, a sight, a person, a location.
07:00Try to think of any cues in your daily life that are initiating your good or bad habit
07:05loops.
07:06So how can we influence the habit loop to work for us?
07:09This book shows us the four laws that will guide us to do just that.
07:15Law 1.
07:16Make it obvious.
07:17Most of your current habits are so automatic that you don't even realize them.
07:21You must first become aware of your habits before you can change them.
07:24You can achieve that with your habit scorecard.
07:27Write down all your daily behaviors on a habit scorecard.
07:30From the moment you wake up until the moment you go to bed.
07:32Your scorecard may look something like this.
07:35Based on whether it helps you become the person you aspire to be, categorize each habit
07:39as positive, negative, or neutral.
07:41At this stage, we aren't trying to change anything, but just observe what is actually
07:45going on in our daily lives.
07:48Until you make the unconscious conscious, it will direct your life and you will call
07:51it fate.
07:52Carl Jung.
07:53Vagueness is a real problem when it comes to habit formation.
07:56And studies have shown that quite often the reason people fail to stick to a habit is
08:00not because of a lack of motivation, but because of a lack of clarity.
08:04One day I will get into shape is easy to say to yourself, but too vague to get any
08:08momentum.
08:09What you need is a time and a place.
08:12The most common cues, time and location, will help you achieve your goals.
08:16Clearly state your intention to act using the following formula.
08:20I will behavior at time in this location.
08:25Here is a bad example.
08:26I will read more this month.
08:28Here is a good example.
08:29I will read a book for 15 minutes daily at 6am in the spare bedroom.
08:34Another good way to get a habit started is by habit stacking.
08:38To stack habits, tie a desired habit to an existing habit according to the following
08:42formula.
08:43After current habit, I will new habit.
08:47For example, after I brush my teeth, I will stretch for 5 minutes.
08:51You can stack habits together.
08:52For example, after you finish brushing your teeth, you will meditate for 10 minutes and
08:56then plan the rest of your day before checking social media.
09:00The chain of habits is more likely to be sustained if you practice this consistently.
09:05Choosing the correct trigger is essential.
09:07You need a trigger cue.
09:09Your trigger should be something that you do automatically without fail during your
09:12day such as waking up, turning off your alarm, or brushing your teeth.
09:17James Clear tells us in the book that motivation is highly overrated.
09:21You can better shape your behavior by designing your environment.
09:24We are more influenced by our environment than our willpower or motivation.
09:28It's hard to stick with positive habits in a negative environment.
09:32Environment is the invisible hand that shapes human behavior.
09:35Creating a habit requires you to redesign the space around you to 1.
09:39Make it easier to see the cues for the desired habits and 2.
09:42Avert bad habits by making them invisible.
09:46If you want to drink more water, make the cues visible and obvious.
09:49Place water bottles around the house in places you are likely to see them.
09:53If you want to read more, place the book somewhere where you will see it.
09:56If you want to get better on guitar, don't leave it out of sight in the closet.
10:01Context is the cue.
10:03Objects in the environment do not determine our behavior, rather it is our relationship
10:07to them that does.
10:09Stop seeing your environment as a place simply filled with objects.
10:12Imagine it as a place filled with relationships.
10:16The couch in the living room is the place where one person reads an hour a night.
10:20For another, the couch is where they watch Netflix and eat pizza and relax after work.
10:25If your relationship with the couch is a place to relax, then trying to get a work-related
10:29task done in that environment may be difficult.
10:32Try to make separate zones in your house for different activities.
10:35The author likes to use the mantra, one space, one use.
10:40If you are trying to eliminate a bad habit, you can only rely on self-control in the short
10:44term.
10:45Cutting off bad habits at the source is a more reliable solution and one of the most
10:48practical ways to eliminate a bad habit is to make it invisible.
10:53Eliminate it from your environment.
10:55For example, put your phone in another room for a few hours if you have trouble getting
10:59work done, or put junk food out of sight or remove it from your house if you are trying
11:04to lose weight.
11:07Law 2.
11:08Make It Attractive
11:09When we expect to be rewarded, we take action.
11:12The more rewarding an action is, the more likely we are to repeat it until it becomes
11:16a habit.
11:17Hence, the first step to forming good habits is to make them more attractive.
11:22Understanding how dopamine affects your body will help you.
11:25Dopamine
11:26Our motivation levels are affected by dopamine, a hormone and neurotransmitter.
11:31We are more motivated to act when our dopamine levels rise.
11:34By measuring dopamine, scientists can pinpoint the exact moment at which craving occurs.
11:39It was once assumed that dopamine was just about pleasure, but now we know it's vital
11:43to many neurological functions, including motivation, memory, learning, punishment,
11:48as well as voluntary movement.
11:50The hormone dopamine is released not only when we experience pleasure, but also when
11:54we anticipate it.
11:55Gambling addicts have a dopamine spike right before they place a bet, not after they win.
12:00Let's dive deeper into dopamine spikes.
12:04Using social media, eating junk food, and taking drugs are all associated with high
12:08levels of dopamine and are highly habit-forming.
12:12Think about before going on a vacation, sometimes the thinking and anticipation of the vacation
12:17is better than the actual vacation.
12:19Seeing the junk food you desire surges dopamine, not after eating it.
12:24Drug addicts increase dopamine when they see the drugs, not after taking them.
12:28The craving is what causes us to take action in the first place.
12:33Making a habit attractive is vital, because it is the expectation of a rewarding experience
12:37that drives us to act.
12:39Here you can use a strategy known as temptation bundling.
12:42The temptation bundling process makes a habit more attractive by combining an action we
12:46need to do with one that we want to do.
12:48For example, you could bundle watching Netflix, something you want to do, with working out,
12:53something you need to do.
12:55Temptation bundling applies a psychology principle known as Premack's principle.
12:59Developed by Professor David Premack, the Premack principle states,
13:02more probable behaviors will reinforce less probable behaviors.
13:07In other words, even if you're not looking forward to doing some exercise, you become
13:11conditioned to do it, because you get to do something else you really enjoy.
13:15Group influence.
13:16We are continually wondering, what will others think of me, and altering our behavior based
13:21on the answer.
13:23We are influenced by the people closest to us and the groups that we belong to.
13:27If you're trying to build a good habit, one of the best ways to reinforce the habit is
13:31to find and become part of a culture where that habit is the norm.
13:35If you want to get into better shape, surround yourself with fit people.
13:39If you want to read more, join a book club.
13:42Primal motivators, the source of cravings.
13:45In your normal everyday life, you wouldn't say something to yourself like, I want to
13:49eat pizza because I need to consume this food to survive.
13:53Surface level cravings are merely manifestations of our deeper underlying motives, and these
13:57underlying motives guide our behavior.
14:00Here are some examples from the book of underlying motives.
14:03Conserving energy, obtaining food and water, finding love and reproducing, connecting and
14:09bonding with others, winning social acceptance and approval, reducing uncertainty, achieving
14:14status and prestige.
14:17Your brain did not evolve with a desire to smoke cigarettes, check Instagram every five
14:21minutes or to play video games.
14:23Online platforms and products do not invent new motivations, but rather appeal to the
14:27underlying motives of human nature that we already have to gain our attention.
14:32Your habits are modern day solutions to ancient desires, new versions of old vices.
14:38The underlying motives behind human behavior remain the same.
14:42People who have the underlying motive of connecting with others may jump onto Facebook.
14:47Others seeking the underlying motive of finding love and reproducing may sign up for Tinder.
14:51If you want to reduce uncertainty, there's Google for that.
14:55And seeking social acceptance, there's Instagram.
14:59Reprogramming your brain to enjoy hard habits.
15:02You can make hard habits more attractive if you can learn to associate them with a positive
15:06experience.
15:07By highlighting the benefits of a habit rather than its downsides, you can quickly reprogram
15:11your mind and make it seem more appealing.
15:14For example, fitness equals health and well-being and not fatigue, cleaning the house, an environment
15:20conducive to peace of mind and not wasted time, saving money, future financial freedom
15:26and not sacrifice.
15:28Make it unattractive.
15:30To break a bad habit, do the same but highlight the benefits of not doing that habit to make
15:34it as unattractive to keep doing as possible.
15:38Law 3.
15:39Make it easy.
15:40How long does it actually take to form a new habit?
15:43During habit formation, a behavior becomes increasingly automatic as it is repeated.
15:48As you repeat an activity, your brain changes in order to become more efficient at doing it.
15:52Long before neuroscientists dug into the process of forming habits, repetition was known as
15:57a powerful tool for establishing habits.
15:59You activate particular neural circuits associated with habits every time you repeat them.
16:04So framing habit formation in terms of time is flawed.
16:07It should be framed in terms of number of repetitions.
16:11Reducing friction, the law of least effort.
16:13The more energy required, the less likely it is to happen.
16:16It takes almost no energy to get into the habit of reading one page of a book each day.
16:21Habits are more likely to occur when they require less energy.
16:24The bigger the obstacle, the more friction there is between you and the desired outcome.
16:28If you need to travel 20 minutes out of your way to go to your gym, chances are you will
16:32not.
16:33But if your gym is located on your commute to work, you will greatly decrease the friction.
16:37By making your good habits more convenient, you are more likely to stick to them.
16:42Your life will be easier if you find ways to reduce friction rather than trying to solve
16:46it.
16:47In order to build better habits, we have to find ways to reduce friction associated with
16:51our good habits and increase friction associated with our bad habits.
16:55Priming the environment for use.
16:57By automating or setting up your environment, you can reduce the friction for future action.
17:02For example, I will lay out my workout clothes the night before, so when I get up, I can
17:06get moving in the morning.
17:08Or to prepare a healthier breakfast, place the pan on the stove, cooking spray on the
17:12counter, and gather the ingredients the night before.
17:15Again, to reduce any friction.
17:18Using the 2-minute rule to stop procrastinating.
17:21Using the 2-minute rule can help you establish small habits that will lead to success in
17:25bigger ones.
17:26Find a simple 2-minute version of your desired habit.
17:29You want to scale down your desired outcome.
17:31Running a marathon becomes putting on your shoes and stretching for 2 minutes.
17:36Reading an hour per day becomes reading one page.
17:38You need to get the routine anchored in place and then slowly build up the difficulty.
17:43Once you have mastered the 2-minute habit, you can progress to the next phase.
17:47To make something more difficult, think about ways you can create barriers of friction between
17:51yourself and the bad habit.
17:53Make it as impractical as possible.
17:55If you want to watch less TV, unplug the TV after each use and put the remote in an inconvenient
18:01location.
18:02When you go shopping, leave your credit cards under the seat of the car if you have a bad
18:06habit of spontaneous spending.
18:08Do anything you can to make your bad habits less likely to occur.
18:13Law 4.
18:14Make it satisfying.
18:16The most important rule of behavior change.
18:20A feeling of pleasure is a message to the brain, this feels good, let's repeat this
18:24next time.
18:25When you experience pleasure, your brain learns that behavior is worth remembering and repeating.
18:31What is immediately rewarded is repeated.
18:33What is immediately punished is avoided.
18:36The first three laws increase your chances of doing the habit this time.
18:40The last law increases your chances of repeating the habit next time.
18:44The mismatch between immediate and delayed returns.
18:46It is common for us to feel good about our immediate results, but bad about our long-term
18:51outcomes when we practice bad habits.
18:54It is the opposite with good habits.
18:56The immediate result is unpleasant, but the ultimate outcome is satisfying.
19:00A certain amount of success in just about every field involves ignoring an immediate
19:04reward for the long-term one.
19:06It is best to add a little immediate pleasure to the habits that will pay off in the long
19:09run and a little pain to those that don't.
19:13The vital thing in getting a habit to stick is to feel successful.
19:16Even if it's in a small way, the feeling of success is a signal that your habit paid
19:21off and the work was worth the effort.
19:23It is satisfying to make progress, and you can monitor your progress using visual measures
19:27such as moving paperclips, hairpins, or marbles.
19:31These little wins can go a long way.
19:33For example, for each sales call you make today, move a marble from one jar to the complete
19:37jar.
19:38For each 25 minutes of writing, move a paperclip.
19:42Visual measurements can take many forms, diet journals, workout logs, download progress
19:47bars, or even page numbers in a book.
19:50Keeping a habit tracker may be the best method to monitor your progress.
19:54Using a habit tracker is a simple way to determine whether you did a particular habit.
19:59Tracking becomes a reward in and of itself.
20:02Crossing a task off your to-do list, completing an entry in your exercise log, or writing
20:06an X on the calendar is satisfying.
20:10In spite of your best efforts, it is inevitable that life will interrupt you at some point.
20:15A bad day at work, a bad performance, or a bad workout can happen to anyone.
20:19When you're having a bad day, you don't realize how valuable it is to just show up.
20:24Lost days hurt you more than successful days help you.
20:27Don't break the chain.
20:29Every time you cross a day off your calendar for a given habit, you are creating a chain.
20:34Keeping up is so important.
20:35Missing two days, or links, in a row is the start of a bad habit.
20:39Even if you usually do 50 push-ups, just do 10 on that given day if that means not breaking
20:45the chain.
20:46Breaking a bad habit, make it unsatisfying.
20:49A behavior is less likely to occur when pain is immediate.
20:52Being held accountable by a partner is a good way to keep your desired habits in check.
20:57We all want to be liked and respected, so we would rather just avoid the punishment
21:01that we will be held accountable to.
21:03For example, I owe you $10 every time I miss a workout, plus the respect I lose for failing
21:08to do what I said I would.
21:10Your behavior is more likely to be influenced by concrete and immediate consequences.
21:15The Habit Contract
21:17You can create a habit contract to hold yourself accountable, just as governments use laws
21:21to hold citizens accountable.
21:23You can create a habit contract either verbally or in writing, which makes it clear that you
21:28will honor a particular habit, and there will be punishments if you do not.
21:32You can then use your accountability partners to enforce this contract.
21:35The Good Habits
21:37Okay, so it's one thing to read a book, but another to actually apply it to your life.
21:41So I'm going to try and visually represent how I've personally been using this book to
21:46build systems around my habits the past few months.
21:49After you guys read the book, maybe your approach will be different than mine, or much better.
21:53Or maybe there are some parts that I completely missed or could improve upon.
21:57So do let me know in the comments below.
22:00The good habits I wanted to develop were more consistent workout and reading routines.
22:04The bad habit I wanted to eliminate was becoming distracted and over-consuming social media.
22:10First I completed the habit scorecard.
22:12This gave me a good idea of habits I could try to eliminate, but more importantly it
22:16gave me an idea of daily habits I was already doing that I could stack my new habits with.
22:23Ultimately, when you find the habits you want to work on, you want to be pushing the desired
22:26good habits towards this side of the spectrum, and the bad habits towards this side.
22:31For the working out habit, the first step was to make the cues more obvious, and I had
22:35a few tools that I could use from the book.
22:37In this case I used what James Clear calls the implementation strategy.
22:41So I will work out at 6am in the living room.
22:45Next I tried as best I could to design my environment conducive to this new habit.
22:49I took my dumbbell set out of the closet and I put them in the living room.
22:53I also found a few pictures of healthy physiques on the internet and put them in places around
22:58the house as cues that would remind me of the habit.
23:02Next I moved on to the craving phase.
23:04So to increase dopamine and motivation, I bundled the workout with listening to some
23:09of my favorite podcasts, and I also implement reprogramming of the brain so I tell myself
23:15repeatedly I don't have to do a workout, but I get to build strength and a healthier body.
23:20And that subtle shift in mindset has gone a long way.
23:23Ideally joining a gym or finding a group of people to workout with would be even better
23:28to strengthen this habit, but unfortunately all the gyms are closed where I live so I'm
23:32kind of on my own and these two tools will have to suffice for the moment.
23:37Next making it easy.
23:39Using the 2 minute rule, to make sure that I don't end up like most people starting a
23:42new habit that try to do too much too soon, I want my habit to not feel like a challenge
23:47at all.
23:49So my 2 minute rule was putting on my workout clothes and stretching, and if that was the
23:54only thing that I accomplished then that was fine because I showed up.
23:57But you will quickly find that once you are there, you are now motivated to get the workout
24:02done.
24:03So it is weird but the motivation seems to come after you get the habit started.
24:08My mindset is focused on small 1% changes compounding into meaningful results, and that
24:16my systems will get me the results and not vague goals.
24:20Remembering that my main focus at this point is just making sure that I show up and start
24:25anchoring this habit in place.
24:27Once you are consistently showing up, you can increase the progression.
24:31To decrease friction I made the rule that I'm not allowed to check my phone until the
24:35workout was complete.
24:36If I get distracted by emails or social media, it is one excuse and one step of friction
24:41between myself and the workout getting completed.
24:45Lastly, this was a game changer for me, priming the environment.
24:48When I place my shoes, yoga mat and dumbbells out the night before, I skyrocket my show
24:53up and workout percentage.
24:55As soon as I place these items out the night before, I feel like the ritual has begun and
25:01the workout is already complete because I have zero excuses.
25:06So with those 3 phases of the loop systemized to get me to show up, I only had the last
25:10phase of the loop left, which was to make sure I keep repeating the habit.
25:15I use both of these tools somewhat together to close out the loop.
25:18I use a habit tracker, crossing the day off the calendar becomes the reward and it also
25:23forces me to not want to break the chain.
25:27I also take a picture of my calories that I burnt and I send that picture to my partner
25:31and that also increases the satisfaction.
25:35Mindset wise, I begin with identity and I remind myself after each workout that I want
25:39to become the kind of person that enjoys fitness and doesn't miss workouts.
25:44I don't put all my focus on outcomes such as I want to be 10kg lighter by such and such
25:50a date and I also remind myself that I need to be patient for the results and that I'm
25:55probably still somewhere in this valley of disappointment before I will see those results.
26:00I went through the same process with the reading habit with a few minor changes.
26:04So I used the habit stack, after making a coffee I will read for 90 minutes.
26:10So making a coffee was my trigger cue for reading.
26:13My one space one use rule was reading on the balcony of the apartment.
26:18One of the best parts of my day is a nice cup of coffee in the morning so this was the
26:21perfect thing for me to bundle my reading habit with.
26:25Remembering how dopamine raises in anticipation of a reward and not the reward itself, I wanted
26:30this dopamine spike for wanting coffee to start becoming associated with reading.
26:36My two minute rule was to read one page of the Daily Stoic by Ryan Holiday.
26:40Super simple, again in the beginning all I was concerned with was showing up and getting
26:45this habit anchored.
26:47Then I slowly built up the habit to 90 minutes.
26:50For the bad habit I was trying to eliminate, to make the habit invisible I started by making
26:54my phone as boring as I possibly could, which required deleting a lot of apps.
27:00I used the reprogramming tool to highlight the unattractive side of over consuming social
27:05media, telling myself things like consuming is the easy and lazy option of the masses
27:10and do I want to be a consumer or a producer, random scrolling through feeds is for losers.
27:16So you want to try and paint your bad habit in a light that makes it super unattractive
27:20to keep doing.
27:22To increase friction I left my phone in a drawer in another room, so completely out
27:27of sight and to make it unsatisfying I have an accountability partner.
27:31I get my partner to enforce this habit.
27:33The punishment is if she sees me using social media during work time, I owe her $10.
27:40So that is how I've been using this fantastic book guys to get great results so far.
27:44Go out and grab a copy of this book for yourself if you haven't already.
27:48You're going to take in the knowledge at a much deeper level from all the stories and
27:52examples that James Clear gives you in the book, as well as some advanced techniques
27:56which we didn't cover in the summary that will help you strengthen your habits.
28:00Good luck in your journey, thank you for watching and see you in the next video.