Who else is starting in 2020 Habit : meditation Cue : getting out of bed Routine : get out of bed Sit on the floor Set timer to 5 mins Low : 1 min High : 15 mins Reward : music
Habit: Meditation Cue: Waking up Routine: Waking up, making warm milk with honey, sitting down, setting a timer for 20 minutes, meditating Low Bar: At least 1 minute High Bar: At most 20 minute Reward: Warm milk with honey
Yes, but as far as I know and have read, you need at least 5 minutes for meditation to have any effect. When I meditate I give myself 1 minute more just so If I move or scratch my nose or something I still have 15 minutes where I stand still, don't move and connect my breathing. I am not trying to be mean or anything, I am just saying 1 min is not enough to feel any effect and if he does't feel the effect he might find it hard to keep it up.
to where as I understanded, this 1 minute low bar trick is to "cheat" your habit, so sooner you will find it 1 minute not enough and will naturally want to do more then this.
He copied this almost exactly from James Clear’s book Atomic Habits… Go check it out and see for yourself.. Improvement Pill should have atleast given him credit.
Funny, I just started this series today, but have been working on my gym habits for a few months. This morning I told myself "I'm just going to go to the gym and maybe do some light cardio for like 20 minutes just to get myself there." Then as soon as I got out of bed, got myself to the gym, and was there, I decided to do my full weightlifting routine and cardio for an hour. The fact that I had a "low bar" of only doing a 20 minute light workout got me to the gym, and getting there was the hard part for my willpower, once I was there I did a full workout that was great!
Habit : Meditation Cue : Sit in proper position after working out (This has actually become a habit) Low bar : Meditating for only 1 min High bar : Meditating for 5 minutes Reward : An episode of anime I have actually made this into a habit for over a month. Habit : Reading Cue : After lunch Low bar : Read one page High bar : Read one chapter Reward : An episode of anime
Habit: Practicing piano Cue: Coming home from class, hanging up my keys Routine: Sitting at piano, warm up drills, practicing Low/High Bar: At least 5 minutes, at most 30 minutes Reward: Sweet snack I have so many habits that I want to build- it's so hard to choose just one at a time!
Habit: Fitness Cue: Waking up Routine: Hear alarm and instantly get out of bed. Turn the alarm off. Get dressed in gym clothes. Grab gym bag with drink bottle, towel and wallet inside. Pick a podcast and start listening. Walk to the gym (about 13 minutes). Low Bar: Exercise for 5 minutes. For example, walk on the treadmill. High Bar: Workout for 1 hour. Reward: Listen to an interesting podcast and have a great meal afterwards (e.g green smoothie).
Cue: urge to be entertained Routine: Meditation Low/High bar: 3 minutes at least, 15 minutes maximum. Reward: listening to music and/or watching UA-cam.
Habit: Reading Cue:morning alarm Routine: get up grab my book, and read it in the living room Low bar: at least one page high bar: at most of 5 pages Reward: getting a snack
About willpower..well I have a little tip I found that works amazing..at least for me..it is a 5 seconds rule and it is not that 5 seconds rule..:)..basically everytime something you know you have to do pops into your mind you just start counting and just move and actually start doing the thing before you get to 5..this way your brain will not keep you from doing it because you didnt hesitate..this helps somehow outsmart the brain..if that makes sense to you..by the way I use that along with the Implementation Intention technique found on this channel for longer term decision making..wonderful stuff..
Habit: jogging (or on rainy days workout) Cue: brushing my teeth Routine: putting on sports clothes, drinking water, leaving the house (10/60 minutes) Reward: Warm shower
My cue for meditation will be waking up in the morning. Low bar will be to close my eyes and focus on 10 breaths, no time requirements. High bar will be to spend 20 minutes meditating. My reward will be eating a nice breakfast. Thank you!
HABIT: reading CUE: 5:30 [alarm in the beginning] ROUTINE: collect desired book based on mood / preferences, find a comfortable place to sit, set up preferred atmosphere [light background music, heater (?)], set timer for 5 mins, hide devices or place far away LOW: 3-5 mins HIGH: 30 mins [30+ if genuinely interested] REWARD: screen time
yeah I think it does because as he mentions it is about showing up! so no matter if you do low bar or high bar, you did show up, which got you closer to the line of automaticity, which is why you get a reward :D
Habit : Meditation Cue: Waking up Routines : Waking up, setting a timer and Meditate for 20 minutes Low Bar : Atleast 5 minutes High Bar : 20-30 minutes Reward : Hear to music or watching anime or seeing some motivational videos Let's go brah boutta beat the heck outta my addiction its gonna be for my addiction
@@airplaneymation5171 yeah i know but I have been practising meditation for a long time actually, it's just been a while since i forgot to do it but thanks for the suggestion! :D
One HAS GOT TO have the mindset of improving! The new habits you're trying to build has to become a priority. When I think of it has important, it makes me remember it more. I'm also finding that self discipline and self reward is very important and it does make a difference! Your videos are always filled with great, helpful information. Not only do they help me, but they inspire me to keep trying no matter how much I fail! Thank you! 👏💖
The LOW / HIGH BAR!!! I’m so glad I watched this again. I’m going to try to make meditation my keystone habit, I was going to switch to exercise but I can do 1 min of meditation regardless of what’s going on.
Habit: Fitness Cue: Phone alarm Routine: Perform the days workout I have set out for that day Lowbar: workout out for 5 min High bar : do full workout Reward: either relax and watch TV show episode, post a post workout pic or eat a delicious meal afterwards
Thanks for the improvements how does this sound Habit: Fitness Cue: Phone Alarm Routine: put on shoes head out the door Lowbar: do five min of workout High bar: do full workout Reward:eat a delicious meal
Habit: fitness Cue: brushing teeth Routine: in morning go for a run, in arvo workout Low bar-run around the block 5 minute workout High bar-sprints/3km run, half hour workout Reward: morning-shower, arvo-dinner
Habit: exersice and study Cue: waking up (5 or 6 am) Routine: wake up _brush teeth ,drink water +exersice , clean home , study Low : exersice for 15-20 min High : 60-90 min Reward: use phone
I would recommend all of you to Read the book "the power of habits" it goes more in detail about the cue-routine-reward habit Loophole and gives some great examples.
Habit: Fitness Cue: Alarm on my phone Routine: Lifting heavy weights and Cardio Low/High Bar: At least spend 10 mins on working out, At most complete the whole workout Reward: Dinner (Love food in general)
Habit:Reading Cue : wake up - Routine get off the bed -splash eyes with cold water- warm milk /green tea /coffee get the book and start reading on the chair and table Low bar :1-5pages High bar :1chapter -1.5 Reward : soothing music with a cup of coffee/milk /green tea But today ill take the cue as before bed and start now at this very point of time to blend in with this habit.
Habit : Reading Cue : Break after dinner Routine : Go to my room, read in my bed on my phone. Low : a page High : 1h30 Reward : videos on phone (I feel like the reward is a bad habit but one step at a time)
Habit: Fitness/Diet Cue: feeling hungry Routine: Exercise Low/high: L: a easy bike ride H: Biking the track 3 times as fast as possible Reward: Eating Nice Healthy Food
Cue: Wake up Routine: Meditate - sit down, observe breathe, let go of thoughts Low bar: 1 minute / guided meditation High bar: 30 minutes / solo meditation Reward: Go back to sleep
Ok here’s mine : Habit : workout Cue : my vitamin pill Reward : relaxing shower Low bar : 8 min standing workout High bar : 30 min body workout + cardio
Habit: meditation Cue: any type of boredom Routine: slow down and breath in and out through my nose Low end: like a minute minimum High end: 10 minutes Reward: paying attention to 1 thing is very stimulating to my adhd brain and is something to do and it’s relaxing
REALLY Thank you for making these HELPFUL videos. MY Habit: Meditation Cue: Waking up 4am Routine: start sitting 10 minutes Reward: listening to music + dance or 1 motivational video. Low BAR: At least 1 minutes see my thoughts High BAR: max 90 minutes see my thoughts deeper level
To meditate right before sleep isn´t very powerful, because you are full of emotions and thoughts that you collected over the day .You might have a harder time to focus.
felix drexelis Personally I meditate in the morning and before I go to sleep. When i forget to meditate before I go to sleep I usually have less energy the next morning.
Habit: Meditating Cue: Waking up Routine: Sitting down, setting alarm, meditating Low/High Bar: At least 1 minute, at most 10 minutes Reward: Watching one UA-cam Video right after Thanks for your video! :)
Habit: Workout Cue: Turn computer on. Notice Workout.txt Routine: Read Workout.txt and do exercises Low Bar: 1 set of every exercise High Bar: Full routine + 1 more set of every exercise Reward: Watch one episode of Big Bang Theory
Habit: Meditation to stop evading work Cue: everytime I evading to work my to do list routine: set timer, sit up straight, close eyes and breath work, meditate Low: 1 min High: 10 min Reward: an episode of my fav series after a couple to do list done.
Keystone Habit: Meditation Cue: washing my face Low/High Bar: 3 min/10 min Reward: latte Side note: I chose meditation because I'm always so resistant to it. I know the benefits, so I'm excited to implement this. Thank you!!
Habit: Meditation Cue: See my bedroom's floor Routine: Wake up, eat, wash my teeth/cleaning my face, meditate Low/High bar: At least 1 min, at most 20 min Reward: Watching UA-cam videos/Playing a game (basically relax until i go to class) I'm having some trouble to get my Cue but i'll try my best to do it.
Habit: Working out Cue: Daily alarm (telling me to workout) Routine: Following my Monday-Sunday workout schedule, and reflecting on how I did and how I could do better. Low bar: 20 minutes High bar: 35 minutes Reward: Chocolate protein shake I will give an update on 10/15/21 on my birthday, at 4:00 am!!!
Cue: Brushing teeth Habit: Reading book Low bar-5 minutes. High bar-20 minutes Reward: Packet of Crisp and chocolate and watching my favourite show for an hour.
Hands down the best practical video about building a habit on youtube! 😍I've read books/articles & watched so many videos on the subject but this is the first time I see a clear, step-by-step process that I can follow easily and that gets me excited to try once again with building the fitness/going to the gym habit I've always wanted to try. Thank you! 👏😊
Excuse me sir I have a question cause your goal quite similar to me. Do you allow yourself to watch any of your favorite show before you have done the task?
Habit: meditation Cue: waking up Low bar: sitting up into a meditation pose, closing my eyes, setting a timer, and focusing on my breathing for 45 seconds High bar: sitting up into a meditation pose, setting a timer, playing meditation music, and meditate for 15 minutes Reward: a warm shower afterward
Cue: right before I go to bed Routine: meditation Low bar: 1 min High bar: 10min Reward: watch my favorite show at the time(already using the laptop as timer anyways)
Cue: wearing pyjama after eating Routine: homework + working for national exam + workout (Lowbar: easy exercises + quick workout) Reward: post workout + one episode of my favorite tv show + early sleep. That's life changing ! Thanks improvement pill ❤
I recommend using a habit tracking app. Seeing my streak boosts my motivation Habit: Writing Cue: Sip of a sugary drink Routine: Sharpen pencil, grab notebook, reread the last half of page, plan scene, write. Low/high bar: 1 (ten min) sprint -- 3 (ten min) sprints Reward: Segs or cookies
I just wanna say that you changed my life... you have been a life saver. I hope that your videos grab more attention and reach the minds of young or troubled people so that they can have better lives
Habbit: Workout (at home) Cue: Getting home from school, or other activity. Routine: Put on shoes and training clothes and Excersizing. Lowbar: 10 Push-ups Highbar: 1 hour workout Reward: Sitting down on the sofa and enjoy a glass of could milk :)
Habit: meditation Cue: BED (after waking up) Routine: sits & close my eyes Low: 5min High: 20(i am new so still at 5 min) Reward: meditation helps to focus on studies and i want to crack an exam.
A bit late, but the reward doesn't sound immediately rewarding, as it's something only in the future you would know about, btw how it was until now? :)
Habit: reading Cue: Waking up in the morning. Routine: listing to an audio book. Low/high: 10 minutes. High is 20 minutes. Reward: Breakfast Primitive reward example: playing, relax(could be watching), socializing, food, etc
Primitive rewards are funny I think about the time I was in college and I would do my homework and study and then reward myself with smoking weed. Safe to say I had a 3.9 highest
I never leave comments but I feel like your content deserves one. This material is invaluable, thank you for this. I’ve been trying to re-structure my habits and it’s been so hard but this information is life changing!
Habit: Meditation Cue: Geting ready to sleep Routine: Adjust the light, sit down. Low/High Bar: At Least 2 minutes, At Most 20 minutes Reward: Relax with chill songs / Sleep
So I will only go for the low bar when I'm tired, but when I'm with more will power I'm going to the high bar? And about the reward, I can use more then one reward? For ex: Take a shower and then sleep, or just sleep, or food, etc, it will vary from how much time I have at the end of the night.
Habit: Meditation Cue: After 15 sit ups in the morning and after my night routine in the evening (I know Cue A and Cue B but I'm experimenting with my willpower, if it doesn't work I'll change it) Routine: Pulling up my meditation playlist on UA-cam on my phone and selecting the one for the time of day. Low/High Bar: At least 5 minutes, at most 20 minutes. Reward: Relaxation and time spent alone (worst case scenario UA-cam/Reading)
Habit: Meditation Cue: Waking Up Routine: Set alarm off, go on the ground with mat, meditate Low Bar: 5 - 10 minutes High Bar: +20 minutes Reward: Listening to great podcast :)
Habit: meditation. Cue: waking up. Routine: wash my face, pick a quiet place, sit in a Lotus position, concentrate on my breathing. Low/high : at least 1min/ max: 20 min. Reward: my favourite beverage.
Habit: Meditation Cue: Using any digital device Routine : Set timer , sit in meditation position , focus on my breath and little bit talk of what's happening in life with eyes closed . Reward : 15 min entertainment per session (within 12 hours after session ) Low bar : Focusing on 10 breaths . High bar : 30 minutes of meditation.
Habit- reading Cue- waking up in the morning after eating breakfast. Routine- Getting my iPad, finding a nice quite place and start reading. High/low bar- High 2 chapters and more/ low 3 pages or least Reward- watching my favourite show while relaxed.
Thanks for making these bro its so clearly laid out. really feel like i'm going to make some permanent change now! Suggestions on reward for meditation?
Hi Rich! Habit: Workout every day (Gym Mon, Wed, Fri; Walk & Run Sun, Tue, Thu, Sat) Cue: Wake up at 4:30AM, use bathroom, brush teeth Routine: Get dressed, go outside (to Gym or to road outside my house) Low/High Bar: Workout at least 5 minutes, Workout at most 80 minutes Reward: Cheese Omelette with salsa
Habit: Waking up at 4 am. Cue: Alarm clock and circadian rhythm. Routine: Waking up on first alarm with no snooze or waking up naturally and checking if its close to 4 am. Reward: Eating a delicious bowl of yogurt and one banana.
Hey, thank you for uploading that course for free, it seems to be really useful! However, some of my questions remained unanswered, maybe somebody could comment on that. Does it make sense to work on several habits at once, or is it better to first establish one habit, and then continue with the others? Is it necessary to practice habits every day, or can you set up habits for once every two days or maybe even for once a week, since I am quite busy and if I would do all of my habits every single day, my daily routine would be too large to manage. My last question is about the cues. I want to establish a habit of being excited all the time and not being negative, how would I cue that? It is easy to forget this, so a tip would be nice. Thanks again!
This changed my life! I could never stay sober, if i managed a day it truly felt like an accomplishment. coming up to 6 months now. Not a drop. I have never bought in to help groups and I have always laughed at people like Improvement pill, how wrong I was. I'm a different happier more focused person now, Thank you.
Habit: Exercising Cue: waking up in the morning Routine: Wake up, get dressed, exercise Low/High Bar: 1 push-up 1 sit-up 1 squat; 50 push-ups 50 sit-ups 50 squats 30 second strattle Reward: Breakfast
# HABiT : Fajr Pray in Mosque + The CURE : Alarm Clock (Put Away) + The ROUTINE : - Low Bar : 1. Wake up Azkar (Pray in Bed) 2. Pick up The Coverlet 3. Stand Up 4. Turn off the alarm - High Bar : 1. Tidy up the Bed 2. Drink Water 3. Getting Ready 4. Go to the Mosque + The REWARD : Play on Mobile Phone or Chocolat # العادة : صلاة الفجر في الجامع + المنبه : صوت منبه النقال (موضوع بعيد) + الروتين : - العوائق الأدنى : 1. أذكار الاستيقاظ من النوم 2. رفع الغطاء 3. الوقوف 4. إطفاء المنبه - العوائق القصوى : 1. تنظيم الفراش 2. شرب الماء 3. الوضوء والاستعداد 4. الذهاب إلى المسجد + المكافأة : اللعب بالنقال (Clash of Clans) أو شوكولاته
Habit: Fitness (exercise) Cue : Returning from tution. Routine: Put off my bag . Wear a comfortable cloth and empty my room close the door and taking out my diary which consists the list of exercises . And start exercising. Reward: Watching funny videos which I like or self help videos. Low bar : 3 exercises High bar: 12 exercises
Habit- meditation Cue- sitting on my student table before study Routine- before study take some time to sit, relax and meditate Reward- some minute of relaxing and listening to music Low bar- just sit to meditate for 30 sec or 1 min High bar- meditate for 15 min
Habit: meditation. Cue: turning on the lights in my room. Routine: to take off my spectacles and slippers to sit on the floor and complete roughly 14 repetitions of me breathing through my nose for 4 seconds and out my mouth for 12 seconds. Low "bar": 10 repetitions. High "bar": 20 repetitions +. Reward: rejuvenated and awakened feeling.
Habit: Fitness Cue: Have lunch in work Routine: 45 min after lunch I leave work to go to the gym (they are close but not in the path to my home/other office). I’ll put a music after I leave. In the gym I’ll swim, then workout. Low bar: swim for 100m High bar: swim 1km and do full workout in 55 min Reward: relax in sauna or eat a delicious meal afterwards
habit: doing extra training cue: getting changed after showering/school routine: getting changed into sportswear, planning session, going out, doing the session low bar: 10 kickups high bar: 3 drills reward: playing online games or watching anime
Habit: working out Cue: waking up Low bar: doing 5 push up, 5 sit ups, 5 squads High bar: doing 100 push ups, 100 sit ups and 100 squads and a cold shower after reward: nice breakfast
Habit: Meditation Cue: Brushing Teeth Routine: set a 1 minute timer and concentrate on breathing Low bar: 1 minute High bar: 10 minutes Reward: ? Can i have some help for this? Wanted to do food but can't.
Habit: organising and keeping my space clean Cue: messy space Routine: attempt to clean up Min: one object or one table Max: whole room Reward: feeling satisfied when entering the room and a sense of orderliness perceived in the eyes, easy to put things away foe later use the next time
The only problem I have with this is your idea of the reward system. To me, it makes no sense to reward yourself with something simply because I'd assume that you'd become dependent on the reward. So, if for some reason you knew that the reward wasn't possible one day (like if you don't have time to get a nice meal after working out) you wouldn't feel motivated to do the task. I'd appreciate if you'd clear this up for me, thanks!
It's not about the reward. It's about associating something pleasurable with the habit that you are trying to build. Once you associate the pleasure from the reward with the action that came before it, building a habit becomes easier. It's no longer a chore but something you look forward once you associate it with pleasure even if there is no immediate reward later
Habit : Exercising Cue : when I'm tired Low/ high bar : 5 min - 1 hour Reward : Eating green apple and a banana Habit : reading Cue : when I wanna watch my best show Low/high : 1 subject - an entire chapter Reward : watching my favorite show Habit : meditation Cue : waking up Low/ high : 1min - 10 minutes Reward : drinking milk I've been sticking to these habit for like a month so far without using this strategy Because my will power are high all the time And to stick to them forever , I hope this strategy works 💪
I just realized my cues for bad habits... walking outside listening to music is a cue for smoking ... and eating is a cue for watching tv or UA-cam videos... man I love the authenticity of your videos ... this is no bs ... I’ll give meditation a try then I’ll get I to reading ! And then weight lifting... I really appreciate you making these awesome videos you’re helping a lot of people! And my cue for meditation is going to be waking up in the morning and the reward would be watching tv for an hour eating breakfast 🥞
habit: fitness cue : after playing video games or reading routine : after school at home low bar : 30 min of work out high bar : 2.5hr workout reward: food, games, anime, watching your videos and music obligations : revisions and homeworks
Habit: Reading
Cue: Morning alarm
Routine: shower, read book
low: 5 pages
high: 2 chapters
reward: episode of anime
Best reward😂👌
@@jellyfishlamp3611 agreed
Otaku
Now that's my boi
Lol same reward
Who else is starting in 2020
Habit : meditation
Cue : getting out of bed
Routine : get out of bed
Sit on the floor
Set timer to 5 mins
Low : 1 min
High : 15 mins
Reward : music
So how is it going up for you?
I guess il do This👍
I'm following this
One year, it should have sticked now
Same but'll use breakfast for reward
Habit: Meditation
Cue: Waking up
Routine: Waking up, making warm milk with honey, sitting down, setting a timer for 20 minutes, meditating
Low Bar: At least 1 minute
High Bar: At most 20 minute
Reward: Warm milk with honey
At least 1 min? I think your low bar is kind of low.
And if I don't have this time everyday at the morning, can I do it at night before sleep?
Yes, but as far as I know and have read, you need at least 5 minutes for meditation to have any effect. When I meditate I give myself 1 minute more just so If I move or scratch my nose or something I still have 15 minutes where I stand still, don't move and connect my breathing. I am not trying to be mean or anything, I am just saying 1 min is not enough to feel any effect and if he does't feel the effect he might find it hard to keep it up.
There is this book called Presence process where it explains meditation and presence and can be really helpful.
to where as I understanded, this 1 minute low bar trick is to "cheat" your habit, so sooner you will find it 1 minute not enough and will naturally want to do more then this.
No doubt, this is the best hack of life that I have ever known!!!
@@OmS2412 moi.
Indian Bhai ??
@@fwfry3144 me too
Hold up, reward your new habits with primitive rewards such as sex when u are trying to quit porn?
He copied this almost exactly from James Clear’s book Atomic Habits… Go check it out and see for yourself.. Improvement Pill should have atleast given him credit.
Funny, I just started this series today, but have been working on my gym habits for a few months. This morning I told myself "I'm just going to go to the gym and maybe do some light cardio for like 20 minutes just to get myself there." Then as soon as I got out of bed, got myself to the gym, and was there, I decided to do my full weightlifting routine and cardio for an hour.
The fact that I had a "low bar" of only doing a 20 minute light workout got me to the gym, and getting there was the hard part for my willpower, once I was there I did a full workout that was great!
BKrandy congrats!
Aré you still doing it
BKrandy great
@MāŢäŁĮX Øfficial Čhannel lmao I just saw this but my entire routine with the weights and cardio was 1 hour, not just cardio for an hour
@@BKrandy0 😂 you shocked the dude
Habit : Meditation
Cue : Sit in proper position after working out (This has actually become a habit)
Low bar : Meditating for only 1 min
High bar : Meditating for 5 minutes
Reward : An episode of anime
I have actually made this into a habit for over a month.
Habit : Reading
Cue : After lunch
Low bar : Read one page
High bar : Read one chapter
Reward : An episode of anime
Wow 1 Successful and you added another
I also made the reward of reading to be watching anime 😂
Habit: Practicing piano
Cue: Coming home from class, hanging up my keys
Routine: Sitting at piano, warm up drills, practicing
Low/High Bar: At least 5 minutes, at most 30 minutes
Reward: Sweet snack
I have so many habits that I want to build- it's so hard to choose just one at a time!
Hey sweet snacks are kinda unhealty so uhh eat a banana .. maybe? Or an apple?
Kara Smith Best Of luck Kara, you got this girl!
Improvement Pill How soon can we start additional habits? when the first one is automatic? 30 days? when it feels easier but not yet automatic?
Hey Kara. Same here...I chose fitness and reading but then I remembered I have to be regular with my piano practice too!
@@borakocabas4794 1. Thing at a time
Habit: Fitness
Cue: Waking up
Routine: Hear alarm and instantly get out of bed. Turn the alarm off. Get dressed in gym clothes. Grab gym bag with drink bottle, towel and wallet inside. Pick a podcast and start listening. Walk to the gym (about 13 minutes).
Low Bar: Exercise for 5 minutes. For example, walk on the treadmill.
High Bar: Workout for 1 hour.
Reward: Listen to an interesting podcast and have a great meal afterwards (e.g green smoothie).
How’d it go?
@@dobb2106 He now have abs
So how was it
@@sina7256 it went well!
@@t.e.n3466 reached your goals? Is it worth it?
Thank you for making these helpful videos free!
Cue: urge to be entertained
Routine: Meditation
Low/High bar: 3 minutes at least, 15 minutes maximum.
Reward: listening to music and/or watching UA-cam.
I like this one because people who choose waking up as a cue don't have an oversleeping problem I'm facing :)
@@cedrics7374 i too have this problem and i also reward myself with watch youtube
Lol, this is exactly the same cue and reward I picked for my meditation habit
Did you stick with it?
Bruh I've been looking for something like this my whole life.
This is literally should be a Jr high course. A mandatory course!
Rchrdpnc Cruz YES IT DEFINITELY SHOULD I’m in middle school right now and it’s been helping a lot
Rchrdpnc Cruz everyone should writes there congress person and get this done!!!!!
Ikr? It should be taught in schools. Hard part however is actually being consistent which can still be very difficult
Habit: Reading
Cue:morning alarm
Routine: get up grab my book, and read it in the living room
Low bar: at least one page
high bar: at most of 5 pages
Reward: getting a snack
About willpower..well I have a little tip I found that works amazing..at least for me..it is a 5 seconds rule and it is not that 5 seconds rule..:)..basically everytime something you know you have to do pops into your mind you just start counting and just move and actually start doing the thing before you get to 5..this way your brain will not keep you from doing it because you didnt hesitate..this helps somehow outsmart the brain..if that makes sense to you..by the way I use that along with the Implementation Intention technique found on this channel for longer term decision making..wonderful stuff..
I will do it thanks
Wow guys thanx a lot^^
Nice! I heard about this from Mel Robbins!
Helpful .
Habit: jogging (or on rainy days workout)
Cue: brushing my teeth
Routine: putting on sports clothes, drinking water, leaving the house (10/60 minutes)
Reward: Warm shower
Man warm shower sounds lovely thanx I will use that
My cue for meditation will be waking up in the morning. Low bar will be to close my eyes and focus on 10 breaths, no time requirements. High bar will be to spend 20 minutes meditating. My reward will be eating a nice breakfast. Thank you!
Improvement Pill so identifying steps. How will it help?
Same
I think you are focusing on two task in your low bar, focusing on breaths while counting them. So putting a timer is better than counting breaths.
Hy
HABIT: reading
CUE: 5:30 [alarm in the beginning]
ROUTINE: collect desired book based on mood / preferences, find a comfortable place to sit, set up preferred atmosphere [light background music, heater (?)], set timer for 5 mins, hide devices or place far away
LOW: 3-5 mins
HIGH: 30 mins [30+ if genuinely interested]
REWARD: screen time
Habit: Reading
High/Low: at least 1 chapter, at most 2-3 chapters.
Cue: I go to bed.
Reward: Sleep.
The reward will be claimed anyway
Improvement Pill, TechDetour has a point, hasn't he? And a question: low bar and high bar deserve the same reward?
Lucas Daniel Santoro yeah i think so
yeah I think it does because as he mentions it is about showing up! so no matter if you do low bar or high bar, you did show up, which got you closer to the line of automaticity, which is why you get a reward :D
Okay, thank you!
Habit : Meditation
Cue: Waking up
Routines : Waking up, setting a timer and Meditate for 20 minutes
Low Bar : Atleast 5 minutes
High Bar : 20-30 minutes
Reward : Hear to music or watching anime or seeing some motivational videos
Let's go brah boutta beat the heck outta my addiction its gonna be for my addiction
you have to set your low bar
Lower then 5 min
Bc if you wont be motivated to maeditate
You will easily miss a day
Think ab making the lower bar 1 min
@@airplaneymation5171 yeah i know but I have been practising meditation for a long time actually, it's just been a while since i forgot to do it but thanks for the suggestion! :D
@@kapil7078 Keep it up bro! :)
@@jumpiko4553 Yessirr! In a month streak outta my addiction :D
One HAS GOT TO have the mindset of improving! The new habits you're trying to build has to become a priority. When I think of it has important, it makes me remember it more. I'm also finding that self discipline and self reward is very important and it does make a difference! Your videos are always filled with great, helpful information. Not only do they help me, but they inspire me to keep trying no matter how much I fail! Thank you! 👏💖
The LOW / HIGH BAR!!! I’m so glad I watched this again. I’m going to try to make meditation my keystone habit, I was going to switch to exercise but I can do 1 min of meditation regardless of what’s going on.
Habit: Fitness
Cue: Phone alarm
Routine: Perform the days workout I have set out for that day
Lowbar: workout out for 5 min
High bar : do full workout
Reward: either relax and watch TV show episode, post a post workout pic or eat a delicious meal afterwards
Thanks for the improvements how does this sound
Habit: Fitness
Cue: Phone Alarm
Routine: put on shoes head out the door
Lowbar: do five min of workout
High bar: do full workout
Reward:eat a delicious meal
Thanks
@@dajourmorley145 how did it go?
@@ancientprezent7916 he probably messed up.
Did you stick with it.
Habit: Meditation
Cue: Waking up
Routine: Sitting down, meditating
Low/High Bar: 30 seconds - 10 minutes (can't be late for school)
Reward: Breakfast
Pick up a reward you only get if you do your routine. Youll still have breakfast wether you meditate or not. Other than that great job
A certain kind of breakfast you really enjoy might be better?
Habit: fitness
Cue: brushing teeth
Routine: in morning go for a run, in arvo workout
Low bar-run around the block 5 minute workout
High bar-sprints/3km run, half hour workout
Reward: morning-shower, arvo-dinner
Habit: exersice and study
Cue: waking up (5 or 6 am)
Routine: wake up _brush teeth ,drink water +exersice , clean home , study
Low : exersice for 15-20 min
High : 60-90 min
Reward: use phone
I would recommend all of you to Read the book "the power of habits" it goes more in detail about the cue-routine-reward habit Loophole and gives some great examples.
Thanks will check it out.
how about the book atomic habits
Habit: Fitness
Cue: Alarm on my phone
Routine: Lifting heavy weights and Cardio
Low/High Bar: At least spend 10 mins on working out, At most complete the whole workout
Reward: Dinner (Love food in general)
Habit:Reading
Cue : wake up -
Routine get off the bed -splash eyes with cold water- warm milk /green tea /coffee
get the book and start reading on the chair and table
Low bar :1-5pages
High bar :1chapter -1.5
Reward : soothing music with a cup of coffee/milk /green tea
But today ill take the cue as before bed and start now at this very point of time to blend in with this habit.
Are you still reading?
Did you stick with it?
Habit : Reading
Cue : Break after dinner
Routine : Go to my room, read in my bed on my phone.
Low : a page
High : 1h30
Reward : videos on phone
(I feel like the reward is a bad habit but one step at a time)
Habit: Fitness/Diet
Cue: feeling hungry
Routine: Exercise
Low/high: L: a easy bike ride H: Biking the track 3 times as fast as possible
Reward: Eating Nice Healthy Food
Exercise is now my default setting for almost a year.
Now i am going to start meditating…
Thanks a lot man…
Cue: Getting home
Routine : Study (Low : 15min - High : All work done)
Reward : 20min nap
Cue: Wake up
Routine: Meditate - sit down, observe breathe, let go of thoughts
Low bar: 1 minute / guided meditation
High bar: 30 minutes / solo meditation
Reward: Go back to sleep
the perfect one
Great reward. :D
Wonderful reward 😁 I can do same but I have to go to school 😂
I am not gonna lie you have an excellent reward 😂
Ok here’s mine :
Habit : workout
Cue : my vitamin pill
Reward : relaxing shower
Low bar : 8 min standing workout
High bar : 30 min body workout + cardio
Habit: meditation
Cue: any type of boredom
Routine: slow down and breath in and out through my nose
Low end: like a minute minimum
High end: 10 minutes
Reward: paying attention to 1 thing is very stimulating to my adhd brain and is something to do and it’s relaxing
Habit- Exercise
Cue- waking up
Routine- wake up wear shoes exercise
Low- 10 min
High- 30 min
Reward- extra sleep
REALLY Thank you for making these HELPFUL videos.
MY
Habit: Meditation
Cue: Waking up 4am
Routine: start sitting 10 minutes
Reward: listening to music + dance or 1 motivational video.
Low BAR: At least 1 minutes see my thoughts
High BAR: max 90 minutes see my thoughts deeper level
Meditating .
Cue : Before I sleep
Routine : Meditating for 20mins a day . Max 30mins . Min 1min
Reward : Listening to Music after meditating
Awesome reward. Music. thanks
To meditate right before sleep isn´t very powerful, because you are full of emotions and thoughts that you collected over the day .You might have a harder time to focus.
felix drexelis Personally I meditate in the morning and before I go to sleep. When i forget to meditate before I go to sleep I usually have less energy the next morning.
Great reward
felix drexelis Yeah I meditate in the morning too . But it's just like 5mins bcoz I'm in a rush 😂
Habit: Meditating
Cue: Waking up
Routine: Sitting down, setting alarm, meditating
Low/High Bar: At least 1 minute, at most 10 minutes
Reward: Watching one UA-cam Video right after
Thanks for your video! :)
Habit: Workout
Cue: Turn computer on. Notice Workout.txt
Routine: Read Workout.txt and do exercises
Low Bar: 1 set of every exercise
High Bar: Full routine + 1 more set of every exercise
Reward: Watch one episode of Big Bang Theory
What happens when you finish the series?
Habit: Meditation to stop evading work
Cue: everytime I evading to work my to do list
routine: set timer, sit up straight, close eyes and breath work, meditate
Low: 1 min
High: 10 min
Reward: an episode of my fav series after a couple to do list done.
Keystone Habit: Meditation
Cue: washing my face
Low/High Bar: 3 min/10 min
Reward: latte
Side note: I chose meditation because I'm always so resistant to it. I know the benefits, so I'm excited to implement this. Thank you!!
Hope you're doing OK
Habit: Meditation
Cue: See my bedroom's floor
Routine: Wake up, eat, wash my teeth/cleaning my face, meditate
Low/High bar: At least 1 min, at most 20 min
Reward: Watching UA-cam videos/Playing a game (basically relax until i go to class)
I'm having some trouble to get my Cue but i'll try my best to do it.
Habit: Working out
Cue: Daily alarm (telling me to workout)
Routine: Following my Monday-Sunday workout schedule, and reflecting on how I did and how I could do better.
Low bar: 20 minutes
High bar: 35 minutes
Reward: Chocolate protein shake
I will give an update on 10/15/21 on my birthday, at 4:00 am!!!
3/4 more days!!
Update?
people never comeback to make an update 😞
Where is the update?
@kinkade2156 Doing great!! got my mental health under order.. and I'm actually on my way to the gym right now haha!! been killin it! hope all is well
Habit:Fitness
Cue:Alarm at 9 pm
Routine: Low bar: Do 10 minutes of workout, and 1 minute run
High bar: Do all workout, and 4 minute run
Reward: Play
Cue:
Brushing teeth
Habit:
Reading book
Low bar-5 minutes. High bar-20 minutes
Reward:
Packet of Crisp and chocolate and watching my favourite show for an hour.
Hands down the best practical video about building a habit on youtube! 😍I've read books/articles & watched so many videos on the subject but this is the first time I see a clear, step-by-step process that I can follow easily and that gets me excited to try once again with building the fitness/going to the gym habit I've always wanted to try. Thank you! 👏😊
How is it going so far?
I agree, I’m switching from meditation to exercise but my goal keystone habit is meditation. Hope you found great success here!
Habit: Reading
Cue: getting into bed before sleep
Routine: grab a book from desk, read.
Low bar: 5 minutes
High bar: 45 minutes
Reward: sleep
Maybe set your low/high bar with pages and chapters instead of time spent
I don’t think sleep can be a reward. Because if you didn’t read last night. You could also be sleeping without reading.
Habit: Reading
Cue: lunch
Routine: eat food, grab my book and start reading.
High : 1 chapter
Low : 1 page
Reward: 1 episode of my favorite show
Excuse me sir I have a question cause your goal quite similar to me. Do you allow yourself to watch any of your favorite show before you have done the task?
@@NuthachaiChaidee nah cause that would be kinda like cheating. Only reward yourself after doing the task :)
Habit: Fitness
Cue: 7th Period Offseason
Low Bar: Workout when I get home
High Bar: Try my hardest the whole period
Reward: Watch my favorite TV show
Habit: meditation
Cue: waking up
Low bar: sitting up into a meditation pose, closing my eyes, setting a timer, and focusing on my breathing for 45 seconds
High bar: sitting up into a meditation pose, setting a timer, playing meditation music, and meditate for 15 minutes
Reward: a warm shower afterward
Cue: right before I go to bed
Routine: meditation
Low bar: 1 min
High bar: 10min
Reward: watch my favorite show at the time(already using the laptop as timer anyways)
Cue: wearing pyjama after eating
Routine: homework + working for national exam + workout
(Lowbar: easy exercises + quick workout)
Reward: post workout + one episode of my favorite tv show + early sleep.
That's life changing ! Thanks improvement pill ❤
Habit: Reading
Low/High bar: 10 minutes- 30 minutes
Cue: Feeling bored
Reward: Play for 30 minutes
I recommend using a habit tracking app. Seeing my streak boosts my motivation
Habit: Writing
Cue: Sip of a sugary drink
Routine: Sharpen pencil, grab notebook, reread the last half of page, plan scene, write.
Low/high bar: 1 (ten min) sprint -- 3 (ten min) sprints
Reward: Segs or cookies
Habit- reading
Cue: Waking up
Action: Read for 5pg to one chapter
Reward: food with snack :D
Note: Wake up at 5am because you have school later
I just wanna say that you changed my life... you have been a life saver. I hope that your videos grab more attention and reach the minds of young or troubled people so that they can have better lives
Habbit: Workout (at home)
Cue: Getting home from school, or other activity.
Routine: Put on shoes and training clothes and Excersizing.
Lowbar: 10 Push-ups
Highbar: 1 hour workout
Reward: Sitting down on the sofa and enjoy a glass of could milk :)
It’s been a month are you still sticking to your routine? Just checking 😂
@@prodshady been a year wonder if he sticked to it
Habit: meditation
Cue: BED (after waking up)
Routine: sits & close my eyes
Low: 5min
High: 20(i am new so still at 5 min)
Reward: meditation helps to focus on studies and i want to crack an exam.
A bit late, but the reward doesn't sound immediately rewarding, as it's something only in the future you would know about, btw how it was until now? :)
SHOUT-OUT TO THE 8% 💪💪💪
What is 8%?
According to the video, only 8 % of people who make New Year's Resolutions keep those resolutions.
❤️❤️👊🔥⚡
Please don't disregard the rest of the 92% we don't need that kind of slander. We're here to learn and do better.
@@heyitsritu lol watch the video
Habit: reading
Cue: Waking up in the morning.
Routine: listing to an audio book.
Low/high: 10 minutes. High is 20 minutes.
Reward: Breakfast
Primitive reward example: playing, relax(could be watching), socializing, food, etc
Primitive rewards are funny I think about the time I was in college and I would do my homework and study and then reward myself with smoking weed. Safe to say I had a 3.9 highest
Brooo😂😂😂😂
Lmao
hahahah 💀💀💀
😂😂😂
I never leave comments but I feel like your content deserves one. This material is invaluable, thank you for this. I’ve been trying to re-structure my habits and it’s been so hard but this information is life changing!
Habit: Meditation
Cue: Geting ready to sleep
Routine: Adjust the light, sit down.
Low/High Bar: At Least 2 minutes, At Most 20 minutes
Reward: Relax with chill songs / Sleep
So I will only go for the low bar when I'm tired, but when I'm with more will power I'm going to the high bar? And about the reward, I can use more then one reward? For ex: Take a shower and then sleep, or just sleep, or food, etc, it will vary from how much time I have at the end of the night.
Habit: Meditation
Cue: After 15 sit ups in the morning and after my night routine in the evening (I know Cue A and Cue B but I'm experimenting with my willpower, if it doesn't work I'll change it)
Routine: Pulling up my meditation playlist on UA-cam on my phone and selecting the one for the time of day.
Low/High Bar: At least 5 minutes, at most 20 minutes.
Reward: Relaxation and time spent alone (worst case scenario UA-cam/Reading)
Did you stick with it.
Habit: Meditation
Cue: Waking Up
Routine: Set alarm off, go on the ground with mat, meditate
Low Bar: 5 - 10 minutes
High Bar: +20 minutes
Reward: Listening to great podcast :)
Clap..clap.
Did you stick with it?
Habit: meditation.
Cue: waking up.
Routine: wash my face, pick a quiet place, sit in a Lotus position, concentrate on my breathing.
Low/high : at least 1min/ max: 20 min.
Reward: my favourite beverage.
I need this to day. I've been writing down what I should do to get me motivated.
I have post-sticks all over my room doing the same thing. You are not alone.
Select a reward which should be only rewarded when you do your habit
Today*
Habit: Meditation
Cue: Using any digital device
Routine : Set timer , sit in meditation position , focus on my breath and little bit talk of what's happening in life with eyes closed .
Reward : 15 min entertainment per session (within 12 hours after session )
Low bar : Focusing on 10 breaths .
High bar : 30 minutes of meditation.
IP: "Eating is unavoidable"
Extended Fasters: Hold my water
Cue - going to bed
Routine - sitting,activating a timer,placing my hands on my lap and closing my eyes
Reward - relax and sleep 😴
Habit: Meditation
Cue: waking up, setting timer
Low bar: 1 min
High bar: 15 min
Reward: to check social media
Habit- reading
Cue- waking up in the morning after eating breakfast.
Routine- Getting my iPad, finding a nice quite place and start reading.
High/low bar- High 2 chapters and more/ low 3 pages or least
Reward- watching my favourite show while relaxed.
Thanks for making these bro its so clearly laid out. really feel like i'm going to make some permanent change now!
Suggestions on reward for meditation?
Hi Rich!
Habit: Workout every day (Gym Mon, Wed, Fri; Walk & Run Sun, Tue, Thu, Sat)
Cue: Wake up at 4:30AM, use bathroom, brush teeth
Routine: Get dressed, go outside (to Gym or to road outside my house)
Low/High Bar: Workout at least 5 minutes, Workout at most 80 minutes
Reward: Cheese Omelette with salsa
Waking up at 4am is a habit someone like me needs to develop first
Habit: Waking up at 4 am.
Cue: Alarm clock and circadian rhythm.
Routine: Waking up on first alarm with no snooze or waking up naturally and checking if its close to 4 am.
Reward: Eating a delicious bowl of yogurt and one banana.
habit : running
cue: free time after studying
routine:have a meal,a break,run
low :200m
high:15km
reward:an episode of any show(anime,sitcoms etc..)
Hey, thank you for uploading that course for free, it seems to be really useful! However, some of my questions remained unanswered, maybe somebody could comment on that.
Does it make sense to work on several habits at once, or is it better to first establish one habit, and then continue with the others?
Is it necessary to practice habits every day, or can you set up habits for once every two days or maybe even for once a week, since I am quite busy and if I would do all of my habits every single day, my daily routine would be too large to manage. My last question is about the cues. I want to establish a habit of being excited all the time and not being negative, how would I cue that? It is easy to forget this, so a tip would be nice.
Thanks again!
This changed my life! I could never stay sober, if i managed a day it truly felt like an accomplishment. coming up to 6 months now. Not a drop.
I have never bought in to help groups and I have always laughed at people like Improvement pill, how wrong I was. I'm a different happier more focused person now, Thank you.
Habit: Exercising
Cue: waking up in the morning
Routine: Wake up, get dressed, exercise
Low/High Bar: 1 push-up 1 sit-up 1 squat; 50 push-ups 50 sit-ups 50 squats 30 second strattle
Reward: Breakfast
# HABiT : Fajr Pray in Mosque
+ The CURE : Alarm Clock (Put Away)
+ The ROUTINE :
- Low Bar :
1. Wake up Azkar (Pray in Bed)
2. Pick up The Coverlet
3. Stand Up
4. Turn off the alarm
- High Bar :
1. Tidy up the Bed
2. Drink Water
3. Getting Ready
4. Go to the Mosque
+ The REWARD : Play on Mobile Phone or Chocolat
# العادة : صلاة الفجر في الجامع
+ المنبه : صوت منبه النقال (موضوع بعيد)
+ الروتين :
- العوائق الأدنى :
1. أذكار الاستيقاظ من النوم
2. رفع الغطاء
3. الوقوف
4. إطفاء المنبه
- العوائق القصوى :
1. تنظيم الفراش
2. شرب الماء
3. الوضوء والاستعداد
4. الذهاب إلى المسجد
+ المكافأة : اللعب بالنقال (Clash of Clans) أو شوكولاته
Habit: Fitness (exercise)
Cue : Returning from tution.
Routine: Put off my bag . Wear a comfortable cloth and empty my room close the door and taking out my diary which consists the list of exercises . And start exercising.
Reward: Watching funny videos which I like or self help videos.
Low bar : 3 exercises
High bar: 12 exercises
Habit: meditation
Cue: morning shower
Reward: dry fruits with raisins or dates
Low bar: 7 minutes
High bar: 21 minutes
Habit- meditation
Cue- sitting on my student table before study
Routine- before study take some time to sit, relax and meditate
Reward- some minute of relaxing and listening to music
Low bar- just sit to meditate for 30 sec or 1 min
High bar- meditate for 15 min
*CONGRATS* Improvement pill on reaching 600k subs *HOW ARE YOU FEELING*
Habit: meditation.
Cue: turning on the lights in my room.
Routine: to take off my spectacles and slippers to sit on the floor and complete roughly 14 repetitions of me breathing through my nose for 4 seconds and out my mouth for 12 seconds.
Low "bar": 10 repetitions.
High "bar": 20 repetitions +.
Reward: rejuvenated and awakened feeling.
This is really helpful, THANK YOU!☺️💕❤️
Habit: Fitness
Cue: Have lunch in work
Routine: 45 min after lunch I leave work to go to the gym (they are close but not in the path to my home/other office). I’ll put a music after I leave. In the gym I’ll swim, then workout.
Low bar: swim for 100m
High bar: swim 1km and do full workout in 55 min
Reward: relax in sauna or eat a delicious meal afterwards
habit: meditation
cue: every time i take a dump
reward: my bowels are empty
habit: doing extra training
cue: getting changed after showering/school
routine: getting changed into sportswear, planning session, going out, doing the session
low bar: 10 kickups
high bar: 3 drills
reward: playing online games or watching anime
Can You make a Video about getting up early in the morning?
Paul - Piano he already has multiple videos on his channel about that shouldn’t take long to find them if you take a look
Fluids Oops thanks :D
I just watched all four videos in order. Amazing how much sense they make after putting them all together.
Habit: working out
Cue: waking up
Low bar: doing 5 push up, 5 sit ups, 5 squads
High bar: doing 100 push ups, 100 sit ups and 100 squads and a cold shower after
reward: nice breakfast
gabriel Esposto What about the 10km run?
@@essennagerry, I see you are a man of culture.
Fitness:
Cue: finished morning/afternoon coffee (depending on shifs)
Routine: 20min to 1h home workout
Reward: meal/TV (depending on the shifts)
Habit: Meditation
Cue: Brushing Teeth
Routine: set a 1 minute timer and concentrate on breathing
Low bar: 1 minute
High bar: 10 minutes
Reward: ? Can i have some help for this? Wanted to do food but can't.
Same problem...
I want to meditated in the morning but i am doing IF so a cant eat...
Let me know what u decided
Watch Logan Paul's vlogs😂
A hobbie ?
Reward : drinking fresh hot coffee.
Relaxation is a reward
Habit: organising and keeping my space clean
Cue: messy space
Routine: attempt to clean up
Min: one object or one table
Max: whole room
Reward: feeling satisfied when entering the room and a sense of orderliness perceived in the eyes, easy to put things away foe later use the next time
The only problem I have with this is your idea of the reward system. To me, it makes no sense to reward yourself with something simply because I'd assume that you'd become dependent on the reward. So, if for some reason you knew that the reward wasn't possible one day (like if you don't have time to get a nice meal after working out) you wouldn't feel motivated to do the task. I'd appreciate if you'd clear this up for me, thanks!
It's not about the reward. It's about associating something pleasurable with the habit that you are trying to build. Once you associate the pleasure from the reward with the action that came before it, building a habit becomes easier. It's no longer a chore but something you look forward once you associate it with pleasure even if there is no immediate reward later
Habit : Exercising
Cue : when I'm tired
Low/ high bar : 5 min - 1 hour
Reward : Eating green apple and a banana
Habit : reading
Cue : when I wanna watch my best show
Low/high : 1 subject - an entire chapter
Reward : watching my favorite show
Habit : meditation
Cue : waking up
Low/ high : 1min - 10 minutes
Reward : drinking milk
I've been sticking to these habit for like a month so far without using this strategy
Because my will power are high all the time
And to stick to them forever , I hope this strategy works 💪
Cue:when baby sleeps
Routine-read book 5-60 mins
Reward: social media
I just realized my cues for bad habits... walking outside listening to music is a cue for smoking ... and eating is a cue for watching tv or UA-cam videos... man I love the authenticity of your videos ... this is no bs ... I’ll give meditation a try then I’ll get I to reading ! And then weight lifting... I really appreciate you making these awesome videos you’re helping a lot of people! And my cue for meditation is going to be waking up in the morning and the reward would be watching tv for an hour eating breakfast 🥞
Is guitar practice a strong enough habit?
Yeah
habit: fitness
cue : after playing video games or reading
routine : after school at home
low bar : 30 min of work out
high bar : 2.5hr workout
reward: food, games, anime, watching your videos and music
obligations : revisions and homeworks