0:02 if you're waking up every single morning
0:04 ha in your life dreading the day ahead
0:07 and then spending the entire day playing
0:09 catchup just to do it all again tomorrow
0:11 then congratulations you are in the
0:14 right place prepare to break the cycle
0:17 right now these are the five mour habits
0:19 that have completely flipped my life
0:22 around from a girl living in North Wales
0:24 struggling to get the Graze that she
0:27 needed to a whole fraking doctor working
0:29 in London somehow with Financial Freedom
0:31 that she has gained from social media
0:33 these aren't just the habits that have
0:35 allowed me to create a life that I love
0:37 on paper but they will also make sure
0:39 that you love every single second no
0:41 matter how hard that you're working not
0:43 only that I want you to leave this video
0:46 with a structure in place so if there's
0:48 any habit that you ever want to start
0:50 ever you have the tools to implement it
0:52 yourself without any help from me and if
0:54 I have achieved that my friends then
0:56 this video has been a success habit
0:58 number one to change your life right
1:00 here right now is the gratitude group
1:01 chat if we're having a conversation
1:03 about Chang in lives in any way shape or
1:06 form Law of Attraction and manifestation
1:07 is going to come up at some point if
1:09 you're unfamiliar with the two terms
1:11 that have engulfed the entirety of
1:13 social media for the past few years then
1:15 let me tell you what Google says the law
1:17 of attraction is the new thought
1:19 spiritual belief that positive or
1:21 negative thoughts bring positive or
1:23 negative experiences into a person's
1:25 life now when you put it like that that
1:28 makes complete sense but I think a lot
1:30 of the social media posts that you about
1:32 manifestation take a slightly different
1:34 form so when it comes to manifestation
1:36 or law of attraction I like to look at
1:39 it through two separate lenses lens
1:41 number one the supernatural lens I
1:43 remember watching the secret which is
1:46 the book SL film that I think initiated
1:48 the big social media interest in
1:50 manifestation and Law of Attraction and
1:52 when I was watching it there is a person
1:55 on it who claims that they manifested a
1:57 parking space in front of
1:59 them now I want you to look at
2:01 manifestation and Law of Attraction
2:03 through the second lens the
2:05 psychological lens you have to have
2:07 lived on a rock your entire life to not
2:09 understand that if you are positive and
2:11 if you are a good energy to be around
2:13 then more people will want to be around
2:15 you thus opening up more doors for you
2:17 thus opening more opportunities
2:19 ultimately making it more likely that
2:20 you're going to be able to live the life
2:22 that you want common sense but
2:24 manifestation and Law of Attraction are
2:26 is slippery slippery slippery slow
2:28 because I think that they capitalize on
2:30 people when they are at their weakest
2:33 and most vulnerable about 3 years ago
2:34 when I was probably at my weakest and my
2:37 most vulnerable basically the entirety
2:39 of my Tik Tok was people writing things
2:42 that they wanted to happen on paper and
2:44 sleeping on them underneath their pillow
2:45 saying that that would make it more
2:47 likely that it would happen and even
2:49 though in the back of my head I knew
2:50 that scientifically there's not much
2:53 evidence to back up any of those claims
2:55 I still watched every single one because
2:57 of the state of mind I was in at that
2:59 time not only do I think that some Laur
3:01 of Attraction and manifestation ideas
3:04 are exploitative I also think that they
3:06 kind of take the responsibility off our
3:08 own actions but I digress slightly I
3:10 want to go back to the psychological
3:12 lens we need to answer the big question
3:15 how can we bring more positivity into
3:17 our life enter the Gratitude group chat
3:19 this my friends is a group chat that I
3:21 have with my nearest and dearest where
3:24 every single day we put a message into
3:26 the group chat saying three things that
3:28 we are grateful for this group chat has
3:30 just meant that not only me but also Al
3:32 the friends that I'm in this group chat
3:34 with notice the small stuff again that
3:37 we' spent so many years not even
3:40 acknowledging now is the best bit which
3:42 will set this habit video away from
3:43 every single other one that you've ever
3:45 watched I promise we going to take this
3:46 habit and we are going to fit it into
3:49 the Habit Loop so that you have a worked
3:51 example of how to use the Habit Loop in
3:53 your own life or if you want to be my
3:55 guest and steal one of these habits for
3:58 yourself then work away stage one of the
4:01 Habit Loop this is the Q the queue is
4:03 all about making it obvious making what
4:06 obvious I hear you ask the Habit making
4:08 the Habit obvious there is a certain
4:09 Corridor that I walk through on my way
4:11 to work and it is the last Corridor
4:13 before I need to put my phone away and
4:15 be a doctor and because of this I always
4:18 associate that Corridor with messaging
4:20 in my gratitude group chat step two of
4:22 The Habit Loop is the craving to make it
4:24 attractive it really isn't that hard to
4:26 make speaking to your friends attractive
4:28 that's quite a nice thing but when we
4:29 think about this habit specifically
4:31 speically in comparison to say if you
4:34 were trying to do a gratitude Journal
4:35 where that would involve you just
4:37 writing your gratitudes down the
4:40 ridiculously simple element of turning
4:41 it into a group chat immediately makes
4:43 it so much more fun and attractive and
4:45 enjoyable because it's an excuse to
4:47 speak to your friends at the same time
4:49 three response make it easy sending a
4:51 message on a group chat is not exactly
4:54 curing World diseases but again imagine
4:56 if I'd committed to doing this habit by
4:58 phoning my friends or emailing my
5:00 friends or even on this group chat we
5:03 had said that each grateful has to have
5:05 a full explanation and Story Time all
5:07 about why that is your grateful to
5:08 justify why you are grateful for it that
5:11 would make it so much harder and that's
5:13 way less that we would all stick to it
5:15 some days my three grateful are sunshine
5:17 sunshine and sunshine and no one tells
5:19 me off for it simple switches that you
5:21 may have completely overlooked are the
5:23 key to making habits stick the final
5:26 step of the Habit Loop for reward make
5:28 it satisfying now if I like someone's
5:29 grateful on that group chat I will will
5:32 usually react with a heart but on the
5:34 other hand if anyone forgets to do their
5:36 grateful we will call them out for it on
5:37 the chat which is kind of the opposite
5:39 of a reward next morning habit that has
5:40 completely changed my life is front
5:43 loading my nutrition it has taken me a
5:46 pretty long time but I'd say I've 80%
5:48 healed my relationship with food and my
5:50 body and I have breakfast every single
5:52 day the morning habit of front loading
5:54 my nutrition and having a smoothie every
5:57 single day has completely revolutionized
5:59 my life and I can hear you already
6:00 smoothies these aren't real food
6:03 smoothies are full of sugar but guys I
6:06 saw a Daily Mail article probably not
6:09 the most reliable of source however 86%
6:12 of British people skip breakfast more
6:13 shockingly half of them start the day
6:15 with a bag of
6:17 crisps I have been in a lot of
6:18 situations where I am rushing out the
6:20 door in a hurry which is why I love a
6:23 smoothie so much and I'm a firm believer
6:25 in how you start your day sets the tone
6:27 for the rest of the day so a smoothie is
6:29 how I love to frontload my nutrition if
6:31 you lived by yourself or even just with
6:33 one other person you will understand how
6:35 hard it is to buy the right amount of
6:38 groceries every week and not let food go
6:41 to waste especially fresh produce so my
6:42 smoothies in the morning are basically
6:44 improvised every single day with what
6:45 I've got lying around but there are
6:48 three ingredients that are a staple in
6:49 every single one of my smoothies to make
6:51 them more nutritious to keep me full for
6:54 longer and to keep the sugar content a
6:55 little bit lower Greek yogurt for
6:58 protein cette for creaminess and to get
7:00 in a vegetable nice and early and then I
7:04 also use the ag1 green powder as well
7:05 green powders are absolutely not
7:07 essential guys but when I'm about to go
7:10 in to work for a 12-hour shift and I may
7:12 not get a chance to eat a proper meal
7:14 throughout the day I like just adding a
7:16 green powder in as a little bit of a
7:18 safety net to make sure that I'm getting
7:20 the vitamins I need so how have I made
7:23 this habit stick I hear you ask one the
7:25 queue this one's easy I wake up I walk
7:27 out of my room and I see my kitchen
7:30 simple changes like having my fruit bowl
7:33 or blender on the counter on display so
7:34 remind me what fresh produce I've got
7:36 line about and that I need to make my
7:39 smoothie can make a big difference two
7:41 the craving my smoothies taste bloody
7:44 good three the response how we make it
7:47 easy oats are another amazing breakfast
7:48 but even if you prep them overnight
7:51 there's still a lot more extra steps
7:53 than just chucking whatever you've got
7:54 in the fridge into a blender and hoping
7:57 for the best my smoothie takes me Max 5
7:59 minutes in the morning and if I'm
8:01 running really late I can take it with
8:03 me to drink on my commute number four
8:06 the reward it tastes good and I start my
8:07 day off knowing that I have fueled my
8:10 mind my body and my soul habit number
8:12 three that has flipped my life on its
8:14 head morning movement don't turn off now
8:17 guys I know everyone hates to hear this
8:19 but exercise is so much more than losing
8:21 weight exercise literally makes you
8:23 smarter when you exercise that increases
8:26 blood flow then more blood goes to your
8:29 brain brain smarter isn't that wonderful
8:32 and if you have ADHD there was a study
8:34 that found that 60 minutes of exercise
8:37 could be as effective as a low dose of
8:40 rling why is it so important to exercise
8:43 in the morning well my friends not only
8:44 does it set the tone for the rest of
8:46 your day because you've already achieved
8:48 something before you've even got
8:50 yourself to work and it improves your
8:52 concentration and productivity but it
8:54 also means that you've got it out the
8:56 way and you do not need to rely on your
8:58 discipline that will inevitably wne
9:00 later on during the day it's not getting
9:03 done after work however if exercise was
9:04 not hard enough getting up an hour
9:07 earlier to exercise can seem like it's
9:09 virtually impossible but do not fear I
9:12 have a habit Loop to help number one the
9:14 Quee how are we going to make it obvious
9:16 leaving a workout set laid out ready to
9:18 go as soon as you wake up along with
9:21 maybe your trainers or if you use your
9:22 phone as an alarm you could label your
9:24 alarm as work out so immediately when
9:26 you wake up you see your alarm you know
9:28 it's time to go or choose a gym that is
9:30 visible to you on your commute to and
9:32 from work so every single day you're
9:34 reminded oh maybe I should go to the gym
9:36 tomorrow or finally if you use a workout
9:38 app make sure that you have push
9:40 notifications set on so you
9:43 automatically get a reminder if it is a
9:45 day that you should be training to
9:47 craving how can we make it attractive
9:49 the million dooll question how can I
9:52 make myself want to exercise I'm not one
9:54 to encourage spending money willy-nilly
9:57 but if there is one thing that will get
10:00 me out the door to the gym it's the of a
10:02 cute workout set and my favorite songs
10:04 playing through my ears there are so
10:07 many small simple changes you can make
10:09 to sweeten the deal and get yourself to
10:11 the gym I recently got myself some
10:13 shocks open air fit which are the
10:15 leading open air earphones and oh my
10:18 Lord Almighty they are so ridiculously
10:20 comfy thanks to their lovely teardrop
10:23 shaped cross-section that minimizes
10:26 pressure you can see better if I pop
10:30 them in my ears the homic dual bevel
10:32 design moves the center of gravity close
10:35 to your ear to create a lighter than air
10:37 feeling when you're exercising they are
10:40 also the least faf earphones that I have
10:41 ever owned and guys I ran a half
10:44 marathon in February the earbuds that I
10:46 used for that half marathon were
10:48 constantly slipping out my ear the
10:50 entire way at one point I literally took
10:52 them out and put them in my bra because
10:54 they were so annoying in the middle of a
10:56 half marathon which is not what you want
10:58 at all my shocks on the other hand have
11:00 memory alloy which keeps them nice and
11:03 snug in place and I don't have to worry
11:04 about them also when I'm editing on my
11:06 laptop and maybe I want to look at
11:07 something on my phone I don't have to
11:10 connect reconnect because amazingly you
11:12 can have two devices paired at the same
11:14 time I think spending money on things
11:15 that are going to make a habit more
11:17 enjoyable is not only a good way to make
11:19 it more attractive but I think it's also
11:22 making a monetary commitment to yourself
11:24 to solidify that habit into your routine
11:26 increasing the likelihood that you're
11:28 actually going to stick to it so if you
11:30 would like to buy your own own shocks
11:32 open Fit air then I will leave a link
11:34 down below and thank you shocks for
11:36 sponsoring this video and the gift of
11:38 never having to worry about my earphones
11:40 coming out of my ear halfway through a
11:43 half marathon again Bo number three the
11:46 response how do we make exercising
11:48 easier pick an exercise that fits
11:50 seamlessly into your routine whether
11:53 that is cycling to work or switching
11:54 meeting up with friends for a Pates
11:56 class or making sure that you pick the
11:58 gym that is most convenient to you
12:00 choose the path of least resistance
12:03 because exercise is hard enough to do
12:05 anyway for the reward how do we make
12:08 morning movement satisfying simple
12:11 always document it nothing is too small
12:13 to stra whether it is the distance you
12:16 ran the pace the weights that you lifted
12:19 or the lady who recorded her labor as a
12:21 workout on straa document what you have
12:24 done because as much as we would hope
12:25 that the endorphins that we get from
12:28 exercise would be enough of a reward in
12:29 themselves it's it's important to
12:31 acknowledge every single goal or
12:33 achievement that we hit when we're
12:36 exercising to give it the most chance of
12:38 sticking earlier this year my friend
12:40 asked if I wanted to do a half marathon
12:42 and she lives in Edinburgh I thought it
12:44 would be a good excuse to see her so I
12:47 said yes but every single time I went on
12:49 any training run I basically spent the
12:52 entire training run thinking to myself
12:55 how I was vowing that I would never ever
12:58 ever agree to run a half marathon again
13:01 fast forward to approximately 10 minutes
13:04 after passing the finish line and I was
13:05 asking everyone who fancied putting
13:07 their name down for the London marathan
13:10 ballet do not underestimate the power of
13:12 acknowledging your achievements even if
13:14 it is as silly as someone putting a
13:15 plastic metal around your neck this
13:18 neck's habit guys I cannot undersell it
13:20 enough because it's easily the one
13:21 that's made the biggest difference in my
13:23 life and it's one that I have been
13:26 trying to do for honestly years and
13:29 years and years The Habit is not going
13:31 on my phone for the first hour when I
13:33 wake up and I cannot explain how much of
13:35 an achievement this was for me because
13:37 as sad as this is about to sound I used
13:40 to sleep with my phone under my pillow
13:42 honestly makes me cringe so much now my
13:43 phone used to be the first thing that I
13:46 would go on every single day the first
13:48 thing I would reach for and if we think
13:49 about how much the morning sets the tone
13:51 for the rest of our day going on my
13:54 phone as the first thing meant that
13:56 anytime I faced any difficulty
13:57 throughout the rest of the day maybe
13:59 it's procrastination or struggling with
14:02 a task the first thing I would reach for
14:04 would be my phone now the cue for this
14:06 habit actually starts the night before
14:08 when I am going to bed I start to get
14:11 tired I go to put my phone on charge
14:13 when enter the craving in all the other
14:16 examples I've talked about how to make a
14:18 habit attractive but the craving step
14:20 can also work in the opposite direction
14:22 if you are trying to implement a habit
14:24 that is just not sticking this is where
14:27 I want you to turn see here my friends
14:29 my humble desk would you believe me if I
14:32 told you that this was the key to
14:33 overcoming the temptation of a late
14:36 night Tik Tok scroll my desk has a
14:38 drawer and then behind the drawer there
14:42 is a very handy little hole with cables
14:45 to keep the cables organized to get two
14:48 said cables and of set up the cable
14:50 station down the back of my desk I have
14:52 to remove this drawer not just take out
14:55 I have to remove it that is incredibly
14:58 fuffy I decided because this was my desk
15:01 and often I would need that same cable
15:04 to charge other items on my desk I would
15:06 keep it in this place that is incredibly
15:09 inconvenient to move it away from thus
15:11 if I wanted to charge my phone I would
15:13 either have to remove that cable every
15:15 single night to plug it in by my bed and
15:17 then plug it in back to my desk the next
15:19 day or I could just leave my phone at my
15:22 desk thus I didn't make it any more
15:24 attractive I just made it more of a
15:27 hassle and that was enough deterrent for
15:29 me to continue to charge my phone my
15:31 desk number three the response how do we
15:34 make it easy so you're me and you've
15:36 just woken up and I haven't reached for
15:38 my phone how do I continue to not reach
15:40 for my phone well when I wake up in the
15:42 morning I try and do about an hour's
15:45 work before going into work that is how
15:48 I make life tick over when I'm trying to
15:51 work two jobs my phone is conveniently
15:54 placed behind my laptop screen so when I
15:56 sit down to do that work the Temptation
15:58 is not staring me in the face number
16:01 four reward how do we make it satisfying
16:03 well firstly when the hour is over I get
16:06 to go on my phone which as much as I've
16:08 tried to overcome the addiction I have
16:10 to my phone I do still look forward to
16:12 the first time that I get to look on it
16:15 the other reward is the superiority
16:16 complex I have from telling my friends
16:19 that I no longer sleep with my phone
16:22 under my pillow final habit guys then
16:23 you are free to go off and do as you
16:26 please commute conversations I live in
16:28 London which is approximately 7 hours
16:30 away from my home in North Wales which
16:32 means that I don't get to see my family
16:34 as much as I would like but in my last
16:36 rotation myself and my mom got into a
16:38 habit of calling each other whilst we
16:40 were both driving into work and it
16:42 really got me thinking about the concept
16:45 of rate limiting steps and also how much
16:48 time is wasted on our commu to work so I
16:50 did some research the average commute in
16:53 EU countries is approximately 30 minutes
16:56 an hour a day about 5 hours a week 20
16:59 hours a month and a whopping two 240
17:03 hours in a year which is 10 whole days
17:06 to put that into perspective a quick not
17:08 necessarily reliable Google search told
17:11 me that it takes authors about 50 to 100
17:13 hours to write their first draft of a
17:15 novel in your morning commute you could
17:17 literally write an entire novel and
17:19 still have time left over stop seeing
17:21 your commute as dead time but see it as
17:24 a rate limiting step that can be
17:25 utilized that book that you've been
17:27 meaning to read get the audio version
17:29 and stick it on on the car or maybe the
17:31 job that you hate that you're commuting
17:34 to use that hour to start your side
17:36 hustle or plan your Escape you could
17:38 learn how to invest or I used to cycle
17:40 to work until my bike was stolen because
17:42 I realized that for an extra five or 10
17:44 minutes I could get in my daily exercise
17:46 and make the most of the time that I was
17:49 going to spend commuting anyway this all
17:51 may come across as a little bit toxic
17:54 productivity like can we not enjoy a
17:56 single moment of our life that isn't
17:59 spent doing something productive and
18:01 fine I completely agree but I don't know
18:03 many people who don't begrudge their
18:05 morning commute so how do we make these
18:07 productive habits that we are going to
18:09 start in our commuting time stick I hear
18:11 you ask number one the queue well that
18:13 is the easiest queue ever because you
18:15 literally just get in your car train bus
18:18 and you go to work craving how to make
18:20 it attractive for the example I Ed for
18:22 calling my mom this is super easy
18:23 because I love to call my mom and car
18:25 Journeys are boring and sometimes I have
18:27 decision paralysis about the type of
18:29 music I want to put on and if there's a
18:30 habit that you want to start in your
18:32 morning commute and you're struggling to
18:34 think of any ideas for the Habit Loop
18:35 then leave them down below and we can
18:37 try and help each other create foolproof
18:39 habit Loops so that all your habits
18:42 stick three the response make it easy
18:44 again I just hit call and I call my mom
18:46 in the car but if say you want to do
18:49 something like start a book as much as I
18:51 wouldn't suggest that the notes app on
18:53 your phone is the productivity tool of
18:55 the century it's the simplest and most
18:57 easy to access and incredible for just
19:00 jotting down IDE with minimal friction
19:02 number four the reward a habit tracker
19:04 it's amazing that simply checking
19:06 something off a habit tracker every
19:08 single day is enough of a silly little
19:10 dopamine kick to fool our brains into
19:12 satisfaction here is a video you may
19:15 also enjoy about my habit system and if
19:16 you would like to see a little bit more
19:18 of my life then this is a recent vlog
19:20 that you might enjoy thank you so so so
19:22 much for watching I hope you have a
19:24 wonderful wonderful wonderful week and I
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