0:42: 🍽 Eating is an essential part of life, and there are three ways to break a bad eating habit. 3:50: 🚬 Breaking the habit of smoking involves identifying specific instances and intervening at each cue, craving, and reward. 6:41: 🔑 The video discusses the challenge of going back to the same environment that prompted a certain behavior. 10:03: 💡 Making small changes to our environment can greatly influence our behavior and choices. 13:10: 🍪 The speaker shares a hack for enjoying fresh-baked chocolate chip cookies without overindulging. Recap by Tammy AI
This is sooo good!! Most of the info is just pointing out the obvious, but somehow regardless of how obvious things are, we turn our heads away and end up with bad habits. Awareness is a difficult pill to swallow sometimes, but it's the first and crucial step towards changing our behavior. When we look inside we don't always like what we see so we protect ourselves by not looking, of course then we're so disappointed with how we feel, tired, irritated, frustrated, depressed, anxious, sick, etc. Once you feel how good healthy feels, you'll find the motivation to stay on the right path.
For the “why don’t you just put 5 cookies on the baking sheet?” question, I think there’s maybe a metaphor in premeditated crime vs crimes of passion. Like, planning ahead to eat the 5 cookies, even before baking them feels like such an obviously bad decision you just can’t rationalize to yourself. It’d be like pouring an 8-oz glass of whiskey vs. coming back to pour little glasses throughout the night. Or putting 5 slices of pizza on a plate vs going back for more. We feel too ashamed and silly committing right out of the gate to an act that’s clearly bad for us. And creating conditions where you have to “re-commit” the crime makes you feel like you’re having to make multiple bad, impulsive decisions. So, bake even just 1 cookie at a time, and it’d almost become a comedy routine to go back and keep baking cookies 1 at a time all night long, to get your fix.
Yeah totally. I think the extra time delay between decision and consequence allows the prefrontal cortex to play a bigger role in regulating what kind of choice you make. So even though the same desire is there, the PFC basically says "c'mon buddy, you know two is enough, and you won't regret it tomorrow". You don't get the same benefit when there is an immediate gratification available (i.e. freshly baked cookies, ready to eat, right in front of your face).
Great video. Btw, Peter, I'm a new subscriber. I recently started watching more podcast episodes with you in them and I always find you very informative and helpful. Thank you very much.
The only way to eliminate a problematic habit is to stop doing it . Trying to replace with something else or moderate the amount you do it will ussually lead you back to where you were . There also other habits that reinforce the peimary habit which means they have to be eliminated like a beer my go along with a cigarette. A cigarette may go along with a cup of coffee . That cup of coffee triggers the desire for a smoke .
Smoking addiction for me was not so much about nicotine but to BEING A SMOKER. I gave up nicotine often but went back to being a smoker more often. Then one day I gave up being the guy who smoked. Since then decades ago i haven't missed it once😂
GO FOR A WALK If you can’t walk Go in a different room Come back to your breath Pay attention Notice how you feel when you do and when you don’t do something Over time it will become easier to slow down reactions which are in better accordance with your desires to transform the behavior
Completely unrelated but I’ve been watching a lot of Attia recently, I’ve appreciated his content, but f*ck me, how laughable is it that a guy who’s all about longevity hasn’t addressed blue zones ONCE. Or the Adventist study. Once. And it’s a meat eating dude that says that. Dude you can’t be into longevity and avoid the elephant in the room.
You grasped my attention 😂. As I’m not deeply related instead to all those things they talk and blue zones as well ( I’m vegetarian and it’s the most noble thing I ever done for myself as human, I got certified etc in nutrition/ fitness trainer/ I don’t use terms coach and mentor unless it’s something required but I got also neuroscience coach certification, I last independent human rights advocate. I ll see this episode for sure lol 😂 sometimes people are focus on audience, sometimes they don’t know all about the topic , sometimes we would like to believe that a person should or would know - do - say things based upon our perception and perspective that this person has a linear ability in all things .
![Optimizing sleep: bedtime routine, molecule regimen, sleep trackers, & sauna [AMA 42 sneak peek]](http://i.ytimg.com/vi/LUeiwB36kis/mqdefault.jpg)
![Optimizing sleep: bedtime routine, molecule regimen, sleep trackers, & sauna [AMA 42 sneak peek]](/img/tr.png)
0:42: 🍽 Eating is an essential part of life, and there are three ways to break a bad eating habit.
3:50: 🚬 Breaking the habit of smoking involves identifying specific instances and intervening at each cue, craving, and reward.
6:41: 🔑 The video discusses the challenge of going back to the same environment that prompted a certain behavior.
10:03: 💡 Making small changes to our environment can greatly influence our behavior and choices.
13:10: 🍪 The speaker shares a hack for enjoying fresh-baked chocolate chip cookies without overindulging.
Recap by Tammy AI
This is sooo good!! Most of the info is just pointing out the obvious, but somehow regardless of how obvious things are, we turn our heads away and end up with bad habits. Awareness is a difficult pill to swallow sometimes, but it's the first and crucial step towards changing our behavior. When we look inside we don't always like what we see so we protect ourselves by not looking, of course then we're so disappointed with how we feel, tired, irritated, frustrated, depressed, anxious, sick, etc. Once you feel how good healthy feels, you'll find the motivation to stay on the right path.
Thank you, god bless.
Honest word!
For the “why don’t you just put 5 cookies on the baking sheet?” question, I think there’s maybe a metaphor in premeditated crime vs crimes of passion. Like, planning ahead to eat the 5 cookies, even before baking them feels like such an obviously bad decision you just can’t rationalize to yourself. It’d be like pouring an 8-oz glass of whiskey vs. coming back to pour little glasses throughout the night. Or putting 5 slices of pizza on a plate vs going back for more. We feel too ashamed and silly committing right out of the gate to an act that’s clearly bad for us. And creating conditions where you have to “re-commit” the crime makes you feel like you’re having to make multiple bad, impulsive decisions.
So, bake even just 1 cookie at a time, and it’d almost become a comedy routine to go back and keep baking cookies 1 at a time all night long, to get your fix.
I never thought about it that way....but that is so me 😮
Yeah totally. I think the extra time delay between decision and consequence allows the prefrontal cortex to play a bigger role in regulating what kind of choice you make. So even though the same desire is there, the PFC basically says "c'mon buddy, you know two is enough, and you won't regret it tomorrow". You don't get the same benefit when there is an immediate gratification available (i.e. freshly baked cookies, ready to eat, right in front of your face).
Great video.
Btw, Peter, I'm a new subscriber. I recently started watching more podcast episodes with you in them and I always find you very informative and helpful. Thank you very much.
LOVE YOUR APPROACH ❤
My horse trainer said "make the wrong thing difficult and make the right thing easy". He trained me to train my horse. 😂
LOVE the kids aspect of this ...soooo true
Fear is the most powerful motivator. Unless people encounter something bad in terms of their health , most of them don’t change their habits
That’s so true !!! I lost 40lbs because I got a rude awakening from my doc that I was on the cusp of high blood pressure (I’m only 33)
You need to take baby steps. Dr. Leo Marvins seminal book "Baby Steps" pre-dated "Atomic Habits" by decades.
This dude just said the most simple thing for each problem.. pretty much “yeah just replace your bad habit with something else” duh!!!
Nice T-shirt, Peter! 🏎️
The only way to eliminate a problematic habit is to stop doing it . Trying to replace with something else or moderate the amount you do it will ussually lead you back to where you were .
There also other habits that reinforce the peimary habit which means they have to be eliminated like a beer my go along with a cigarette. A cigarette may go along with a cup of coffee . That cup of coffee triggers the desire for a smoke .
Smoking addiction for me was not so much about nicotine but to BEING A SMOKER. I gave up nicotine often but went back to being a smoker more often. Then one day I gave up being the guy who smoked. Since then decades ago i haven't missed it once😂
GO FOR A WALK
If you can’t walk
Go in a different room
Come back to your breath
Pay attention
Notice how you feel when you do and when you don’t do something
Over time it will become easier to slow down reactions which are in better accordance with your desires to transform the behavior
What’s going on with Peter’s pants??
What limits you from eating the dough balls?? 😂
Completely unrelated but I’ve been watching a lot of Attia recently, I’ve appreciated his content, but f*ck me, how laughable is it that a guy who’s all about longevity hasn’t addressed blue zones ONCE.
Or the Adventist study.
Once.
And it’s a meat eating dude that says that.
Dude you can’t be into longevity and avoid the elephant in the room.
You grasped my attention 😂. As I’m not deeply related instead to all those things they talk and blue zones as well ( I’m vegetarian and it’s the most noble thing I ever done for myself as human, I got certified etc in nutrition/ fitness trainer/ I don’t use terms coach and mentor unless it’s something required but I got also neuroscience coach certification, I last independent human rights advocate. I ll see this episode for sure lol 😂 sometimes people are focus on audience, sometimes they don’t know all about the topic , sometimes we would like to believe that a person should or would know - do - say things based upon our perception and perspective that this person has a linear ability in all things .