Building good habits was one of the most important step for having a successful career, relationship or life. In fact, if you want to learn new skills, such as playing guitar, for example, it's very important that you build a habit around it. So if you want to play guitar, you must practice it every single day in order to progress. So it's very important to create a habit of practicing guitar, for example, every single day, or programming every single day or writing every single day, or simply just the habit of waking up early or exercising. You might think that it's very difficult to create new habits, but in fact, our brains are very, very good on that task. The problem is that our own brains can differentiate bad from good habits, because that's our job.

So basically here we are going to learn how you Start new habits and how to actually be consistent with them. Also how to stop bad habits because that's very, very important too. In some of the contents of this presentation is based on two books that I've read. First one is the power of habits by Charles duhigg. And the other one is willpower, rediscovering the greatest human strength by Roy thermistor. Most of the things that I'm going to teach here are proved by science so they actually work in practice, because they were already tested with different people, myself included.

All habits can be broken in a three step process, cue routine and reward. So habits are triggered by cues, which then tell our brain to go into automatic mode. cues lead to a specific routine, which is the habits. In doing that routine. You expect a reward So let's say you want to play guitar every single day after lunch, you can literally put your guitar next to your kitchen table. And that's that will be your cue that will then lead you to practice guitar, which is routine.

And the rewards can be the sense of progress. Or you can associate other type of rewards that you know that will make you even more motivated. Or if you want to get into the habit of exercising, which you should, you can put your gym clothes next to your bed and put them on right after waking up, which is exactly what I do every single day. And that will be your cue which will which will then lead you to your routine of going to the gym or working out at home. I also know some people who sleep with their gym clothes so they won't fall back on their on their new habits right and the reward will be endless. fins in the energy you will feel throughout the day, which is one of the most important things that you can have in order to have a successful career or successful lifestyle.

So in order to get into a specific routine, which, which is also the habit that you want to start, you must be exposed to a cue. And those cues can be related with location, time, emotion or last actions. So for example, a specific location might trigger a specific habits or a specific routine. If you are in a gym, you're going to probably start working out or at a specific time of the day, you have an action that might be triggered. So let's say that after lunch, you have the habit of starting to check social media. So the time of the day, afternoon or after your lunch will be the cue that will then lead you to start checking your social media accounts.

Emotions can also be a cue. Because, for example, in my case, if I feel sad, I have the tendency to start eating food. And also last actions play a huge role on this. Because, for example, if my last action was exercising, I'm pretty sure that I'm going to make a lot of other decisions after that that are good for me. So if I exercise I'm probably going to eat a healthy breakfast, or I'm going to start working in feeling and being productive during the day. So you probably have some bad habits going on just like I do.

The key is to find the cue that leads to that bad routine. For example, if you have the habit of eating junk food, after you come from work, you need to find why you do That specific habits. Maybe the trigger is when you actually sit on your sofa, watching television. And your brain in that moment will create the routine of grabbing some junk food. But you can't delete a bad habit, but you can replace it with a good one. In this case, you can simply stop buying junk food, or you can place a healthy snack right next to your sofa.

So that's the first thing you will see that in then you can of course grab it. This also works with the habit of playing guitar with the example that I gave previously. So if you have the habit of checking social media right after lunch, if you put your guitar next to your kitchen table, you can instead of checking social media playing and practicing guitar in order to learn that new skill. Another example of a bad habit is smoking. And if you want to stop smoking, you should substitute You have that bad habit with another one. The problem is that some people stop a bad habit and start another bad habits.

So there are a lot of studies that show that most people, when they stop smoking, they stop, they start eating more. In this case, what he could do is they could stop smoking in try to get into the habit of exercising, you can't delete a bad habit, but you can replace it with a good one. And that's exactly what I'm trying to help you here. I'm also in this process every single day because you can't really be perfect on doing your daily habits every single day. Sometimes you will say, the most important thing is when you fail one day, don't fail the second day. Really when you fail one day, please keep up in the second day and don't fail it again.

And here I've got a quote that I really liked, which says Change might not be fast. And it isn't always easy. But with time and effort, almost any habit can be reshaped. And I totally believe this. I had a lot of bad bad habits going on. I changed some of them.

I still have other bad habits. But like I told you before, I'm also in this process of trying to replace bad habits with good ones. Charles, though he gives a very cool advice that I really enjoyed. And it is to predict possible difficulties that might emerge in the process of starting a new habits. So let's say you want to start playing guitar every single day, but now you just broke your hand. Well, if you had actually planned that things like this could happen, you wouldn't be so prompt to give up this new habits.

So in the beginning, you could do something like well, now I'm getting into the habit of practicing guitar every single If I break my arm or if any other thing come up, I will instead of practicing watch YouTube video of people playing in teaching guitar, and I will also study some music theory. So we will base it, you're basically predicting some bad stuff that might happen. But you will also trying to find a way of overcoming that in continuing with your habit. So let's say you, you also want to start exercising every single day. You can do something like this, like you can write this on a paper, which I think is better than just repeating this to yourself. So it might say something like, well, I'm now starting to exercise every morning.

I know I can make time for it no matter what. The fact that I will have three different new projects at work next month. wants to be the excuse want to be a an excuse in real excuse for Making me stop exercising. So I will keep up with it. No matter how many work projects I've got. This way, you will feel much more prompt to not give up when something comes up.

The most important thing is to commit yourself to doing it every single day. So Jerry Seinfeld is a comedian who decided early on his career to commit himself to writing one joke per day. And that was it. So he would then mark up his calendar with a huge x. And His goal was to never break this trick. And that's how he became very good on writing jokes.

And writing jokes is also a skill. So by practicing it every single day, he learned a new skill, and he also became much better on self discipline. And the key is, don't miss a day and like I told you before, if you do, don't miss it Few days, really make it easy for you in the beginning, if you just started learning how to play guitar, you don't need to set a goal of practicing for one hour every single day sets only 15 minutes and feel okay, if it sounds horrible, or whatever you might produce is very, very bad in the beginning because you're just starting, you're just learning you're just in the beginning. So make it easy for you in the beginning and don't be too hard on yourself. like Tony Robbins said, if you do what you've always done, you will get to what you've always got it.

And remember that when you build a good habit, you will feel more motivated to start more positive habits. Maybe the habit of playing guitar will motivate you to start learning other skills or reading more about different topics. Or maybe the habit of exercising will motivate you to start meditating or waking up early. Don't underestimate The power of one positive habits in your life. One important tip is to also write down why you are trying to replace a bad habit with a good one. Or why do you want to start this new habit?

Why do we want to start waking up early? or learning how to play guitar? learning how to program? or Why are you now trying to write 15 minutes every single day, write your why write your reasons, because that will motivate you even more to continue every single day. Like the author of Power of Habit said in his book, typically, people who exercise more start eating better in becoming more productive at work. They smoke less and show more patients with colleagues and family.

They use their credit cards less frequently in saving feel less stressed. So exercise is a keystone habit that triggers widespread change. So don't underestimate the power of one positive habit in your life, because that can change the whole other habits that you might have. According to the research made by Mr. And Tierney, willpower is the key to success into a better life. And here it is a very interesting thing that they found in their studies. So self discipline predicted academic performance more robustly than their IQ.

Self discipline also predicted which students would improve their grades over the course of the school year, whereas IQ did not. So self discipline as the bigger effect on academic performance than does intellectual talent. So my question is, why aren't we teaching willpower in schools or self discipline, right? That's a very, very important skill and that can be improved by anyone. So willpower is like a battery and guess what it drains throughout the day. So when we wake up, our willpower is charged and it is ready to be used.

So you must use it wisely in order to create new habits, which will then run in autopilot. That's why I exercise in the morning because that's when I have most when I have my willpower full, right, my battery of willpower is full. So I use that willpower to create these habits of exercising every single day. And also every single day, it becomes easier and more automatic for me. Instead of wasting our willpower in dumb decisions, we should use it to our own advantage. In order to create a new habits such as the habit of learning a new skill, we need willpower is finite.

So don't use it with unimportant decisions. That's why self control solopreneurs such as the creator of Facebook, Mark Zuckerberg, wears the same t shirt every single day to make sure he doesn't waste any willpower, deciding which clothes he wants to wear, right, so but if you're not willing to wear the same clothes every single day, which I'm not really willing to do that, you can plan the things you're going to wear the night before, so you don't waste your morning willpower with those type of decisions. As the author of willpower says, the clear implication was that the best advice for young writers and aspiring professors is right every day. Use your self control to form a daily habit and you will produce more with less with less effort in the long run. So the most important thing is to create a habit around a skill or something that you want to learn in.

You want to start practicing every single day and in the world. rent that will be the most important decision that you've ever made for your career or life. If you want to start a new habit of for example practicing guitar or meditating, make sure that your physiological needs are fulfilled. And I learned the hierarchy of needs my Maslow in my college degree, if you want to fulfill your top needs, you first must figure out the needs that are in the base of the pyramid. So make sure you exercise, you eat healthy food, and you rest and then you can focus on other types of habits. So willpower is very, very important in order to create and build strong habits.

And here are a few ways that you can use to increase your willpower. So the first one is to eat because if your glucose is low, your willpower will also be low. So don't forget, eat in especially eat healthy A good night of sleep is also essential for well being in to recharge your willpower. When you meditate, your brain gets stronger and better on controlling impulses. It also builds new neurons, it helps in focusing, building your discipline muscle. So meditation is amazing for also increasing your willpower.

In one experiment, a group was exposed to one nice, neat laboratory room, while others sat in a disorganized place. The people in the messy room scored lower in self control on many measures. The same happens when participants visited a clean website in the sloppy one. So it's very, very important to keep your environment the place where you work, very organized and clean. So make sure that after you win your work sessions to clean and to leave everything up. needs place.

Exercising is also a wonderful way, probably the best one to increase your willpower because it reduces cravings and makes you much happier. And if you are happier will also feel more motivated to start a new positive habits such as learning a new skill or simply waking up early. There are three tools that are very, very important if you want to keep with good habits. So they are optional, of course, but I think they can become very useful in this process of creating and replacing habits. So the first one is momentum. And momentum is an application where you can write your goals.

And then you simply click when you finish that goal that they write. So it basically just allows you to keep track of those goals. You can also do that on a huge calendar that you just place in your house and you mark down every time that you achieve that goal that you want to complete every day. And beeminder is basically an application that takes you money out of your account. Every time that you don't do the habits that you wanted to do, if you fail today, they will actually take a certain amount of money from your bank account, you are the one deciding which amount they will take from you. But if you actually follow the principles of these app, you will probably be much more committed and motivated to continue on this habit because you just don't want to lose money with it.

The most important thing is believing that yes, you can change your bad habits. And there's this question that prion Johnson recommends us to ask ourselves which says, which is the one habit that if implemented right now would change your Life. And it doesn't have to be something that big it could be exercising, or starting learning a new skill or eating healthier. Those can become very, very powerful in the long run, if you believe you can change, if you make it a habit, the change becomes real. So keep up. And if you have any skills that you really want to learn or anything, make it a habit and try to practice every single day, no matter what, even if it's just for five minutes.

Don't break the streak. Thank you