0:00hey welcome to today's video let's talk0:02about habits now this information is0:04coming from a book called the power of0:06habit by Charles Duhigg and the first0:08one understand is the components of a0:11habit and he refers to this as the habit0:13loop and so there are three parts the0:15first one is the Q followed by the0:18behavior of the routine and then there's0:20the reward that we get out of it now0:22when it comes to the q we're talking0:23about about four basic things0:25the first one is location right so you0:28get to a certain place like maybe go to0:29a restaurant and kind of triggered you0:31to overeat or choose unhealthy food0:34the next thing is time maybe specific0:36times of the day trigger certain0:38behaviors people write that you may be0:41around the trigger certain behaviors or0:43an absence of people are it's always fun0:45when everyone leave that may trigger0:47behavior and finally as emotional your0:50emotional state and I think we can all0:52relate to this one and so those cues of0:55triggers happened and they kick off0:57certain behaviors and it is through0:59those behaviors that we expect to get a1:01certain reward now let's talk a little1:04bit about the reward for a second1:06there's the physical reward which is1:08pretty obvious and I think this is what1:09most people focus on so you know you end1:12up eating ice cream because it tastes1:14good right you overeat you know potato1:16chips and cookies because it feels good1:18to be full right into get that sugar1:22into your body our body likes it so1:24there's a physical reward enjoy of it1:26that that's part of it but i think the1:29big thing understanding is that a bigger1:30part of that reward is actually1:32emotional and if you can start to look1:34at the roared on the emotional level1:36that's where you really start to get1:39some leverage on your habits and so what1:41I mean is that a lot of times you know1:43maybe someone is snacking at night1:45regularly and yet taste good that's part1:48of it but a bigger part is that for them1:50they are getting an emotional sense of1:54fulfillment from that specifically maybe1:56because they worked hard all day now1:57that this is their chance to relax right2:00or you know day today was really2:03stressful and now they're going to eat2:05and just kind of check out a life for a2:07few minutes and just enjoy themselves2:08and so a lot of times the rewards2:11emotionally it can be a sense of real2:13taxation checking out a distraction from2:16stress in your life and so this deeper2:18emotional of thing goin on that is2:21deriving a lot of the behavior2:23ok so how do we change our bad habits2:25and in the book he talks about the2:27golden rule of habit change being that2:29we want to keep the same q we want to2:32keep the same reward but we want to2:34focus on changing behavior in the middle2:36and how we're creating the reward and2:38this is the key and I've seen this video2:41so many times over the years where a lot2:43of people do is they fail can you get2:45rid of the habit but they don't think2:47about the reward aspect to it and so2:49again if we think back to someone who2:50snacks at night if that's your form of2:53relaxation if that's how you can be2:55compressed from the day and all the2:57things you say okay I'm not gonna do2:58that anymore i'm going to get rid of the2:59eating and again they don't realize that3:01they're also getting rid of reward the3:03chances that lasting long are not good3:06because you need that reward you need3:08that downtime3:09ok so we still want to keep the reward3:11we won't keep it down time the3:13relaxation3:14we just want to focus on a better3:15healthier way to do it and so this is3:18where you want to put your attention3:19your energy into it again it's not just3:23going to recognize this just when you3:24start to change it it's not3:25instantaneous it's a consistent process3:28of change experimenting what works what3:30doesn't and continue with it but again3:33the focus is on that middle part in3:34changing the routine and so when you do3:37that again you're still getting the3:39reward and that's the main thing because3:41it's that reward that we're3:43unconsciously focusing on and that we3:45need in order to feel right because I3:48see lots of people where they will3:49change their habits up and starting to3:51lose weight they're feeling healthier3:53but they're under a ton of stress3:55because they have given up their method3:58for reducing the stress4:01okay so we got to keep that reward in4:03there and so what it means for you is4:04that you need to bring some awareness in4:06the process identified to have it you4:08want to change but then break them down4:10into these sections recognize what the4:12queues are so you can prepare for I4:14recognize the routine that you are using4:16and understand that you probably just4:19somehow picked up that routine you never4:21intentionally plan to eat ice cream at4:23night in order to relax it's just kind4:25happened ok and then recognize the4:28reward after specifically the emotional4:30part of it4:31ok what the emotional needs that this4:34habit is feeling for you because they're4:36there and the more you can identify that4:38the easier it's going to be to come up4:40with alternative behaviors that will4:42give you that4:43okay to spend some time with this again4:45in the process of trial and error but4:47stick with it because it's one of the4:48most effective ways to truly transform4:51your habits and the best news is this4:53once you do actually transform transform4:56your having create a new one is that4:58they run on pretty much autopilot and so5:00they don't take a lot of effort they5:02don't take a lot of energy to do and5:04that's the key because we're setting up5:05here for long-term success and so in5:08order to do that we want to make our our5:09weight in our health as automatic as5:12possible and so that's why do is to5:14focus on your habits5:15okay so take some time to think about5:17this and i'll talk to you tomorrow