In this chapter we'll talk about the right mindset back to number two, which is to focus on small changes when people decide to want to lose weight and the one thing that biggest as possible so they can lose weight as fast as possible. Like I mentioned in chapter two, that almost always leads to burnout. In chapter two, I talked about focusing and changing one behavior at a time, but some behavior too complex to try to apply to your life. In all one big step. Sometimes you need to take a behavior and break it down into even smaller steps. So it will be easier for you to stick with it long enough to make them habitual.
Let me tell you a story that changed my whole approach to fitness and also illustrates the power of small steps. First, how many of you don't floss regular, obviously, but by nose washing, it's a great thing to do for your teeth. Right. Well, I used to put my mouse over to my dentist, but I would go for my regular checkup. My dentist would tell me about that wasn't enough, it would give me all the reasons why flossing is good for you. And we get inspired or forced for a couple of weeks in the fall for it.
And they continued for years. I was getting very frustrated with myself because I'm trying to get people to exercise regularly. I can't get myself to floss regularly, which takes one or two minutes. So that drove me to do a lot of research to find out okay, how do you develop habits, and that's when I came across the Kaizen method, which is a ancient ancient philosophy on how to apply change. And learning about the method I came up with the idea of to apply to flossing to see how it works. So I stopped flossing one tooth again, I took flossing, I broke it down to small step asthma, which is floss one tooth and start doing that.
I told my dentist what was doing and his reaction was, I was watching You're wasting your time. And I said, Don't listen. I'm not trying to say loss. I'm trying to develop the habit of picking up the string every day. By breaking it down to the small easy step didn't matter what time I got home didn't matter how tired it was, he was very easy for me to do it. Before I knew I liked it took a couple months, I found myself posting every single day without really trying to force every single thing.
And by the way, now be flossing for years without even thinking about is part of my routine. So then I start applying the same philosophy in exercising. You know how they tell you, you must do at least 20 minutes of cardio three times a week in order to get benefit from it to get those rules. So that's the thing my clients, make sure you do one minute of aerobics or if you walk, I'm walking, running forever, three times a week, of course when I will tell them that the reaction was both one minute and film absolutely nothing. But what he will do is get you on the treadmill. Remember, step one, develop the habit of getting a trigger.
By making the action so small, it's easy for you let's say for example, You get home. Let's say the mindset you must have at least 20 minutes but you really tight. Wait a chance of you getting on the treadmill and walking for 20 minutes. Not very good. On the other hand, though, if you only do one minute, is it much easier for you to get on the treadmill and walk for one minute and then before you know it you do that every time you come home, it becomes habitual behavior. And then one minute because five minutes and then 10 minutes and before you know it, you got you develop the habit of working.
And this is how small steps really can help you develop a habit Your homework is to read the PDF report that's included in this chapter. This report reinforces many of the ideas I've talked about in this video. Like I said before, sometimes we hear things and we need to read things few times before they really sink in. So make sure you read this report and decipher in this report. It's not a bad idea to rewatch this video. If you have any questions or comments about this factor I covered in this video don't hesitate to email me.
You will find my email in the report. Thank you