hey guys welcome to today's video and I0:02want to talk about habits and a specific0:04type of habit called the Keystone habit0:06now I read about this in the book called0:07the power of habit and I while I never0:11heard call the police don't have it is0:12certainly familiar with this idea and I0:14think it's profound and so I want to0:16talk about it today because I think so0:18often when it comes to changing our0:19health and when it comes to changing our0:21weight we really you know we finally get0:24to the point with how can that I'm going0:25to do it and we want to change it and0:27we're excited and motivated and we want0:28to take everything you know we tried0:30changing all of our eating we try to0:32start exercising more you know we start0:33trying to tell you all of these things0:35all at once and it makes sense and we0:38want fast results0:39it's not hard to understand why on the0:41problems though that usually doesn't0:43work raise it very unsustainable you0:46know I think the one exception is if you0:49go into a new environment you know so i0:51personally I remember I went to my yoga0:53teacher training and I went to an ashram0:55for 30 days and so I'm living a 100:58you know I mean all completely natural1:00unprocessed food1:02I you know there's no electricity no TV1:04no radio so you're going to bed early1:05your mind clearing out on so when you go1:08to a new environment you know maybe you1:10have a better chance of doing yet but if1:12you want to change up your habit and1:14you're in the same environment to change1:17them all up at once is just again it1:19sounds great you're the fastest results1:21for sure but it's very hard to maintain1:23it1:24hey it's going to get distracted or1:25tired of border you know something1:28happens it was a little bit of focus and1:29motivation it's hard to keep all those1:31up1:32so what are the keys don't have it it is1:34one habit that you focus on and as with1:38his name basis for country i'm a book1:40review on this child to do hey he writes1:43that he's don't have it often when you1:44initially Institute one habit it1:46automatically affects others and often1:48needs habit create a chain reaction of1:50widespread change and i can tell you1:53this is absolutely the case for me when1:56I look over you know that the changes1:58that i created one of the first changes2:00i had to make what I just stopped2:01beating a night because I used to just2:03smack all my long you don't let the bed2:05so it is a journey of learning how to2:09change that one of things that came up2:10with that started drinking water at2:12night2:12of eating and so that became my Keystone2:15habits are drinking more water and it2:17was the most whatever drink my life you2:19know it's all this and I became a good2:21keystone habit that i had that you know2:23consistently i was doing that one have2:25it started affecting everything else2:27that literally created this chain2:28reaction and so what I'm saying to you2:31is that instead of making and I think2:34this works both ways that I think not2:37only too hard to maintain we try and2:38change all the habits but the other2:40thing i think almost worse is that when2:42we're off track that were not really2:44thinking about our way to our health2:45when we start thinking about getting2:47healthier or losing weight if we think2:49we have to change all these habitats2:51want it seems like a bigger deal and2:53we're not as excited to do it we're not2:55as they have to do it2:57ok so if we make it simple we're more2:59likely to do that and get started with3:01the whole thing3:02ok so that's what I'm saying to you and3:05it never ends really i can tell you what3:07I'm always looking to add new habits in3:10my life but I'm focusing on one of3:12instituting it getting it to be3:14automatic then moving on the next one3:17you know and I know that the smart3:19strategy because it doesn't take much3:21effort and energy and I know again that3:24chain reaction kind of phenomenon going3:26on it that when you do start doing3:27things like drinking water for example3:30if you start drinking the proper amount3:31of water consistently you know after a3:34week after two weeks after a month or3:36two your self-image starts to change you3:39start to think of yourself as a3:40healthier person and that shift alone3:43create again all kinds of other positive3:46changes for you3:47ok so that that's what I wanted to say3:49to you finally done here again i want to3:51make something practical for you is to3:53instead of changing everything pic 113:56habit and make it simple it doesn't have3:59to be crazy i think that's the important4:00point here on because again it's the4:03consistency beating intensity philosophy4:06it's the instead of all or nothing4:09we want to come all or something you4:11know and so this is how you can do it4:13pinky's don't have it drink more water4:15go for a five-minute walk do a little4:17bit of stretching eat a salad you know4:19whatever it may be for you you know that4:22that resonates with you4:24do that and commit to it and you know4:28even if you're if you're on track or4:30off-track commit to this one habit and4:32it's a mind you know it kind of blows4:34your mind a bit when this is a real game4:36changer when you're you're off track4:38right you're tired you know you're here4:40just things aren't going well you're4:41stressed out works not right life4:43stressful and you're overeating even but4:46you're still doing that Keystone habit4:48and that is a profound moment I could4:50tell you but for many clients and my own4:53life personally that's always a profound4:55thing because again we're so all or4:57nothing to all the sudden become all or5:00something so they were never completely5:02off track anymore you know that's the5:04beauty keys don't have as well so i'm5:06just so many benefits to it i'm a big5:08fan i love i love that book too by the5:10way like i said keeping i'm going to do5:11a book review on it because I'm it was5:13just so good and I think that book i've5:17been teaching my habit for a long time5:18but I like houses think he makes it5:20really makes me make the whole habit5:22idea of what they are and how to change5:24them i think it makes a very succinct5:27but again the main thing being please5:29don't have it so so focus on think about5:31it and begin instituting it today if5:35it's too hard NC today5:36think of something else that's easy5:38enough to institute today alright do5:40that let me know that let me know in the5:41comments you know this works for you if5:43you already have one how it affected you5:44I'd love to hear about it5:46thanks a lot of tomorrow