Last year I got rid of my bad habits ( Quit alcohol and coffee ) and implemented good habits ( get up at 5.30 am each day , hit the gym , start doing intermittent fasting , start meditation , finish 2 books a week , keep a journal in which I write certain ideas , goals , ext .. ) And I have been able to do all this in ONE year , NEVER needed willpower or motivation , but did it through identity shift and been very consistent. At age 43 , I feel like I am sitting on top of the world ..!
@@amrit5679 you need to identify the reasons why you can’t get up early .. I can help you but I need to know more first .. It could be many reasons why people can’t get up early especially if you go to bed late you won’t be able to get up early because your body needs sleep , at least 7 hours a day .. The key to getting up early is to go establish a routine of going to bed early ..
That is a good quote. I am very interested in building good habits and I also made a video where I talk about a trick I use to build good habits or drop bad habits. Feel free to check it out: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-qRAhVm6L1jU.html
Compared on ego driven podcasts of many others on the internet this interview is pure gem. Rich and James are true gentlemen, no ego trips here, lot of smart mind and good manners. Kudos to both.
This book has changed my life. I have always been focused on the goal. When I reach that goal, it doesn't fill me and I don't know how to sustain it. This guy changed the way I view things. I started trying to identify and because my ego is strong it worked very quick. For example, instead of saying I want to lose 10lbs, I said to myself : " I am an athlete". Then I started identifying as one, i.e. starting to take care of my health, starting checking what I eat, started doing a lot of sport. I now run everyday, I do calisthenics and I have lost 17lbs in 2 months. The funny thing is I didn't even pay attention, because it's normal to be in shape when you are an "athlete". I am just focusing on doing things that makes me an "athlete" and the results naturally follow.
Do you still have bad habits or any negative behaviors? Do you feel stagnant or stuck on where you at in your life? Do you really wanna transform and enhance your life like he did? What are your hinders/obstacles? In what part of your life are you struggling?
This CD is very calming ru-vid.comUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq the first meditation focuses on breathing, the second guides you through the Buddhist metta bhavana--loving kindness to all, and the third is a meditation to be used when walking. him is originally from Scotland, so there is a little accent to his voice, but it is very soothing and not at all distracting. If you are a beginner to meditation, this CD will walk you through all the steps of relaxing and breathing as well as sending out the positive thoughts of love and kindness that will be returned to you. We have several CD's, but this one is a favorite that we choose most often.
Everyone in the comments section who is writing quotes from the video... Thank you for sharing those insights that stick out to you! It helps reinforce these amazing concepts not only for yourself, who are typing them out but also, for the rest of us who are listening and then to see those words POP OUT from their screens!!!
I love how rich adds that we often overestimate ourselves in the short term and underestimate the long term leading to burnout thus unsuccessful result. So. True.
"There are NO good or bad habits, there are behaviours that serve you in a particular way, and the goal is to find a behaviour that serves you in a better way!"
@@wd1534 either of these is better than lots of other behviours, e.g. getting wound up so badly that you cant breathe, getting angry and dumping on your parner, becoming violent etc., etc.,
Rich roll is such a great interviewer. He doesn't get stuck in one point, but gets the most important parts of it. He knows to develop an idea, but goes to the overview of the theme throw the interview.
Most important takeaways for me: * Don't focus so much on goals, a lot of people have the same goal, but only those with a good system can achieve it. * 2 minutes rule: the habit is not exercising, it's actually showing up to the gym or wearing exercise clothes, so always start by making the first two minutes a habit, the rest will follow. * Focus on identity: do a small variation of the habit if you don't have time, for example 5 push-ups can help solidify the identity in your mind. Even if it will not help much in achieving your goal of getting in shape.
1:15:34 Importance of momentum 1:17:26 Missing once is a mistake, missing twice is the start of a new habit. It creates negative momentum. 1:18:52 Signals of progressnya will maintain momentum 1:23:46 Strategies to break bad habits 1:37:03 Figuring out ways to feel successful in the moment for building good habits. Example: Habit tracking 1:38:47
Best tip I got was to read the book and then get a habit tracker. I created one for myself, appreciate the support if you got my design on etsy for cheap www.etsy.com/se-en/listing/1281466055/monthly-habit-tracker-printable?ref=listing_published_alert
Making things easier to build the habit: I've been learning Italian since 2019 and in the beginning, I did it the worst way you can do it. I just did a lot of notecards and tried to memorize. BUT, the notecards were digital and on my phone and kept track of statistics and timed the repetitions to help with difficult words. So I built the habit of learning vocabulary from these notecards and eventually had a foundation to discover other methods of learning. After years of trial and error, I now have a big tablet that syncs with an Italian language dictionary, Wikipedia, and a translation program simultaneously and also has a built-in notecard feature so I can simultaneously read/look things up/file them for learning. It's super easy and habitual now.
1:40 Define a Habit... as what has worked in the past. it solved a problem. 2:20 we have different solutions to a problem. habit comes after our intrepretation of the context ? the solution to the problem. 5:30 ... whats new in his approach the behavorial Psychology vs Cognitive Psych - not just the que and reward - / clairifying the reward. 9:22 perceived value> gets you to act, actual value gets you to repeat. 10:30 unconcious cravings 13:00 habits Intellectualizing vs implementation 14:45 his story - how he got intrested in - better habits 17:04 baseball 21:40 how does the habit serve us? history & in the future. < shaming d/n work> 26:20 how to pick the habbit to change, that is more productive? analysis paralysis 29:00 True behavior = Identiy change : 37:10 the 4 laws Of behavior change. 1) make it obvious - the Que 2) make it attractive -craving 50:42 ? does our tribe influence our choice 3) make it easy - response 1:08:40 the 2 min rule 4) make it satifying - reward 1:14:45 Identity is Key Make it immediately satisfying. 46:00 biology of bad behavior - addictive behavior - childhood wounding behind it.
David Goggins has the same thing in his book, just written differently. Something like "In situation you don't perform to your ideal, you fall back to your training." I like that.
Making a decision on who you want to be and work the process to train yourself in being the person who does daily pushups. Train yourself. It is the best hobby. Love this stuff so much.
I think changing bad habits will in turn help with addiction. But first you must fix the addiction problem. I've been sober over 4 months now from heroin but I'm also trying to fix my bad habits. I make my bed every morning, pray every night, go to church every Sunday, brush my teeth twice a day, I've been doing things I wasn't doing in the midst of my addiction. I wasn't making my bed in the morning when the only thing that mattered to me was how and where I'm going to find some dope so I'm not sick. So doing these small habit changes makes me feel good about myself. Which pushes me forward to change even more habit's. Which is bringing me further and further away from my lifestyle when I was in addiction. So it's helping to stay sober compared to getting sober.
And HOW do you change your identity?? I mean, isn't saying this way just a shuffling of the same problem, how do you change a behavior and how do you change identity, it is the same issue... if you start BEHAVING differently it will change your identity, but you cannot "change your identity" if you don't change behavior, you cannot just one day say I am this other thing or person. You start to ACT like that person but behavior comes first... some say it more crudely, Fake it until you make it (or become it).
For those of us who actually want to change & improve our outlook & imprint on not only our lives but the one's we care about & love , is there any other choice ? I want to & will become a better person.
Rich got real intense and possessive about addiction territory, definitely the identity of someone who is terrorized by the addiction. He wasnt having any habit talk around his addiction and how his solution
I know what you mean, Paula: I hear new take-aways each time I listen to any of his talks. I could easily embrace the virtual reality group if he was teaching it!
I think mini habits from Stephen Guise is more simple to understand and to apply. I started with the one push up mini habit. Too much talking here here
This book was life changing for me. It is one of about 10 books that I would recommend to younger people that I wish I'd had available and read when I was much younger.
@@glennhoddle10 Essentialism, Deep Work, The 7 Habits..., Money-Master the Game, The 4-hour Work Week, Goodbye Things, The Life-changing Magic of Tidying Up, Kinship with all Life, The Talent Code...actually I could go on, but this is a good representation of books that have had the most impact on the last several years of my life. Curious to ask you the same...what would be your top recommendations?.
Lessons from 'Atomic Habits' by JamesClear 1. “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” 2. “You do not rise to the level of your goals. You fall to the level of your systems.” 3. “You should be far more concerned with your current trajectory than with your current results.” 4. “When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running.” 5. “Goals are good for setting a direction, but systems are best for making progress.” 6. “Habits are the compound interest of self-improvement” 7. “All big things come from small beginnings. The seed of every habit is a single, tiny decision." 8. “When nothing seems to help, I go & look at a stonecutter hammering away at his rock,perhaps a 100 times without as much as a crack showing in it. Yet at the 100 and first blow it will split in 2, and I know it was not that last blow that did it but all that had gone before.” 9. “Be the designer of your world and not merely the consumer of it.” 10. “Every action you take is a vote for the type of person you wish to become.” 11. “Success is the product of daily habits-not once-in-a-lifetime transformations.” 12. “The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement. 13. “When you can’t win by being better, you can win by being different.” 14. “Professionals stick to the schedule; amateurs let life get in the way.” 15. “Some people spend their entire lives waiting for the time to be right to make an improvement.” 16. “You don’t have to be the victim of your environment. You can also be the architect of it.” 17. “If you want better results, then forget about setting goals. Focus on your system instead.” 18. “We imitate the habits of three groups in particular: The close. The many. The powerful.” 19. “The greatest threat to success is not failure but boredom. We get bored with habits because they stop delighting us. The outcome becomes expected. And as our habits become ordinary, we start derailing our progress to seek novelty.” 20. “With outcome-based habits, the focus is on what you want to achieve. With identity-based habits, the focus is on who you wish to become.” 21. “The only way to become excellent is to be endlessly fascinated by doing the same thing over and over. You have to fall in love with boredom.” 22. “Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. You get what you repeat.” 23. “True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement. Ultimately, it is your commitment to the process that will determine your progress.” 24. “Getting 1 percent better every day counts for a lot in the long-run.”
This is probably the longest interview/podcast I have ever listened to, but the content in this just kept me glued to it and kept me listening. Thank you so much Rich and James for this wonderful conversation which also doubles as a treasure trove of golden nuggets of practical information that we can all start implementing into our lives. Thank you for this!
What an astonishing interview! Watching this should be a must for everyone but especially for young people. Don't miss it. Create good habits when you are still young is maybe the best thing you can do in your whole life.
I appreciate how when you feel like something he says maybe isn't everyone's truth that you address it. You are so gracious. I found myself pushing back on some of his opinions and when you would address certain things it helped me identify why I was pushing back. Because of your maturity and grace in pointing those things out, then instead of me shutting down and just deciding I didn't have to listen, I was able to apply what I needed to learn. Thank you for providing such great content and continuing to encourage me on my journey to health.
Now a days I am your big fan. - I reached you with the belief of improving English. - Bonus u are former alcohol addict and me weed addict and struggling with those relapses. Thank u ! Love From Gautam Buddha birth place (Nepal)
As a ex two packs a day smoker, believe me those commercials showings people with body parts missing from smoking scared the living crap out of me. I quit cold turkey. I'm sure if I stopped because of those commercials I believe countless other did too. Believe me fear can be a very strong motivator to do or not do something. Great interview thanks for posting.
“You have to standardize before you optimize” so many helpful, practical gems in this interview 😊 definitely going to dig deeper on James’s work. Thank you 🙏🏽
The key to breaking a bad habit is first to understand exactly what payoff you get from it in the moment. So, give in to the habit but be totally aware of what you are feeling while indulging. Only then will you have the knowledge to address the problem.
The wealth of knowledge and experience Rich has is staggering, but all the more impressive because he can remain curious in conversation. Thank you for bringing great conversation into my home.
Great guy. Being a recovering alcoholic myself I disagree a bit with his secret chapter on dealing with addiction. To get over my addiction and stay sober I had to learn deeply about myself and it made me better than I ever would of been if I had just taken a pill to stop the addiction. I am a grateful alcoholic as I know without it I would of just carried been an angry asshole if I wasn’t an addict. Being an alcoholic I can’t afford most negative thoughts and behavior that others engage in without consequence.
Me: "I'm intelligent, above average intellect, I read often, and have my life together, but room for improvement. *listens to podcast My note to self: *light bulb goes off, epiphany, "I'm under educated, I need to research and learn so much more. " This really enlightened me on a ton of information I was unaware of this. Thanks for the wisdom and knowledge.
We need more like this, its like boost motivation 0:43&& a law 1:20&& def 2:20&& solutions🔥 4:05 9:20&& cue 6:35&& psychological behavior 16:00&& wlater
I try to apply this. I don't say to myself "oh my god, this house is so dirty and messed up, i have to clean everything." instead of that, i try to become that kind of person, that, "whenever he uses something puts it back immidiately, whenever he sees some garbage, he threws it in the trash immidiately,... I feel really a little bit proud of me, everytime i do something small. And now i want this feeling more and more...
Snacking at night is a hard part of physical self care. One effective hack is to consider if the discomfort of leaving your home is greater than the discomfort of abstaining from snacks .If so , dont have snacks in your home .You wont consider it worth the effort of going out to get some and will avoid spiking your glucose, which will instead, reduce during the nights sleep. (Allowing health promoting insulin reduction by the following morning ).
This is so effective. When I found myself craving for Street food I just repeatedly say. Okay here I go, I am about to eat a bunch of this food which will make me unhealthy. I repeat it about 5 times and I suddenly feel, duhh I am a healthy person I don't eat trash food. But honestly it's an everyday battle
You explained this really well! 😄 Thanks for the great points about the power of words and how strong you are with self-control! I'll remember this for next time!
you are not alone, The human brain has not changed much in the last 10 000 years. Although we may be highly educated and living in an urban environment, we still have a hunter-gatherer brain with reward systems that are tuned to a hunter-gatherer environment. We are hard wired to seek out calorie dense foods as this would have improved our chances of getting enough calories in a hunter-gatherer environment. Other food qualities such as sweetness, saltiness and softness would also have been desirable. Check out "The pleasure Trap" by Doug Lisle and Alan Goldhammer. Rich interviewed Alan Goldhammer...check out that episode.
Appreciate your self motivation, but on the other side about food. There is no such a trash food. I noticed this from some one saying that all food, of course with normal handling etc etc, is good. What makes it different is how we consume food on regular basis. A little more is what is our believe towards certain kinds of foods. If we believe it's good then it brings good. And vice versa.
When talking about how good serves you in the short term, particularly sweet or rich foods, I wish people wouldn’t just simplify it to “it tastes good.” For people with real food dependency issues, it’s more complex than that and involves how the food affects and is affected by your brain chemistry and gut biome. People don’t become morbidly obese simply because “it tastes good.”
Fat in general, I think. I am not overweight at all, but I have higher body fat than I really want as a 'cyclist' (wannabe). I don't really enjoy most of the food that I eat. I don't even like the beer I drink in the country I live in. Frankly, it's pretty shit. Habits, a sense of normality, a whole host of other things affect it, as you say.
Thank you Rich for having such high caliber guests/topics and your own helpful insights/thought-provoking questions. Thank you James for your research/insights. You have given me helpful suggestions to share with teen grandkids who don't have a sense of what they are capable of/suited to. MUCH THANKS AND BLESSINGS TO YOU BOTH!!!
Rich, your description of addiction at :44 and forward is spot on, and it doesn't matter what the addiction is, even narcissists would have the same definition, and it was excellent. Well done. I'm still listening to the rest of this pod cast, probably the best one I've heard this year, but I didn't want to continue without saying what a masterful job you did of explaining the dynamic of addiction.
Hello. Its taken me awhile to watch this all the way through and i just wanted to say thank you so much for all your research and work. I cant put into words how much you and and all your colleagues and peers all have heavily influenced me in my path to became a better parent for my Children.
Wonderful podcast guys, exploring a great topic. It took me 3 days to watch it and take notes, but it was worth it. I love long form conversations from people all over the globe. New ideas, new thought processes, new paradigms. I could never afford to travel to all these places and meet these people, so I bring them to my head set
I'm so getting this book sounds AWESOME. Have to say though that Gabor Mate nails why there are addictive habits, beyond just the functional Neuroscience when he says "All addiction is a response to human suffering"
I am loving this talk. I’ve listened to it three times so far. I think I am going to listen to it at least two more times and venture into reading his book and listen to more of this podcasts. Thank you!
Pure Gold. Something Iam convinced of is this friction concept. If you want to get rid or get into something, you need to stay away or get closer depending on the system you want to implement. Is not about the bridge but the rocks.
totally dug this talk and i am always trying to figure out how to stop the habit of certain thoughts that go round and round in my head that also drives my actionable habits. thoughts can drive habits, but it is difficult to drive change with changing action first. can't wait to read the book. ordered it today. 😊
Lovely discussion. Very insightful. Rich Roll has done a lot of groundwork and preparation for the interview. Hypothetically, if Rich did do much of the talking, then it was amazing on the part of James not to show the slightest hint of annoyance. A habit worth practising. The discussion throws a lot of light on things like starting small, changing the environment, habit-bundling, genetics, etc. Brings to mind the wonderful book "Bounce: the myth of talent and the power of practice" by Matthew Syed, in which he talks about the importance of purposeful practice. James makes a beautiful point: "your purpose lies in finding the work you are able to suffer for." Reminds one of "The 8th Habit" by Stephen Covey, in which he says greatness lies at the intersection of talent, passion, need and conscience. James talks about focusing on good habits, thereby eliminating bad ones as a natural consequence. Thanks for that inspiration.
“Prime the environment to make the default action easier.” I’d been slim the majority of my life, and then emotional eating was showing up adding extra pounds. I’m also a recovering alcoholic, so I know not to have temptation around. I did fresh fruit smoothies, so a glass of it curbed that sugar urge and was healthier for me.
I enjoy your podcasts a lot! Thanks for your content. But I just wanted to point out that videogames aren't necessarily a bad habit. It gets a bad rep buts just as valid of a hobby as anything else. I eat well, get lots of sleep, build good habits day in and day out and videogames have never hindered anything for me personally. I guess it really depends on the person. For me, when I get busy with school and work, I don't carve time out of my day for it. This is true. But I enjoy it and it relaxes me whenever I find the time to fit it in. Sitting down at the end of a hard work week to play videogames for a few hours is the same thing as sitting down at the end of that same hard work week and reading a book, watching a movie, etc. It's simply a form of entertainment. If anything, there are times when I choose not to play because it requires a certain level of engagement that I may not have the energy for so I choose something more passive, like reading. Just something to keep in mind. Not every action in your life has to be productive. Life is about balance and doing things that you love should be part of that balance. Period. Time spent doing something that enjoy, provided you've taken care of all of your responsibilities for the day, is not time wasted.
RIch Roll I think you hit it on the nail. Addiction is the result of feeling inadequate somewhere in your life so you resort to destructive behavior. I am not an addict to anything but I recently have been living out of my suitcase because of a bad move across the country gone wrong and I have been staying in hotels. My routine of working out daily in the environment that keeps me motivated has not been around for the duration of this trip. Since I have not been working out I resulted to lean more to eating less healthy foods and skipping workout days or putting minimum effort when I do because I feel a part of my life right now is not allowing me to be the best me. So since I have not felt all that great with my current fitness state I resorted to eating less well and feeling all around less motivated to push myself out of the lazy slump. Also makes want to buy things more to release that temporary dopamine to feel at least if something I get will make me something better. I had not thought of it that way... I just felt lazy I thought.
Get back into your workout routine by committing to do a short 5 min work out or whatever. In a hotel you can do a whole lot with just your body: push ups, planks, jump squats, isometric curls, kicks, stretching, etc ...
@@kc328 Thanks Kevin, at a hotel a become a bit of a germaphobe, since floors are pretty nasty where I stayed, ironic because I have been breakdancing for over 18 years and been breaking at clubs which I am sure was far worse... The good news is that I am back at the gym regularly and I am back trying to get a routine and eating healthier again. I hate the feeling of not being there. But you are right. There is a lot you can do at a hotel. I was traveling also with a baby and a dog which made it hard to work, take care of my son, walk the dog and still feel motivated to even get five minutes in. I hate feeling unhealthy or unfit, so those moments don't last long. Like today I forgot my music when I went to the gym which is something I can do without and knocked out a 1000 meter row and some lat pulldowns. Not a perfect workout but I felt at least I got something done.
Some real convictions piercing eyes and an Ohioan- rock on James!! Thanks for the inspiration. BTW: all the comments are so positive- thanks for attracting positive people
Rich Roll, thanks for being so real both in your podcast and your interview you won’t ever know how much you are helping most of us understanding ourselves and in doing so you give us hope in overcoming our doubts about life and Realizing we are all human and we are not alone . You are the best.❤👍🙏🏾
37:14 Create a good habit= make it obvious (cue) make it attractive (craving) make it easy (response) make it satisfying (reward) Opposite to leave a bad habit= make it invisible (cue) make it...........(craving) make it...........(response) make it...........(reward) That's how I quit weed ten years ago. Going to quit tobacco tonight! Thanks dudes
I think the systems they are talking about once a Goal is set, is the Mission that is within your Vision. I define this intensely in the B.Print for life. Its your True North + Aligned Action
Amazing content! Thanks a million for sharing your priceless knowledge with us. You are helping us to be the change we wish to see in the world.. Stay blessed always & keep soaring to new heights! 🙏🏼💖💕
I’m loving this!! RR is so eloquent. I love your description of how you couldn’t use your usual success strategies to address your addiction. So beautifully said. Going to buy this book.
Thank you for this interview, it makes so much sense NOW. I am going through a process where I identified my strengths and this is where we act in our genius. Toward the end of the Podcast, you discuss knowing where you can succeed because of your genes. This does make a difference, but yes we need to form good habits using small behaviours. I am learning, and this is why I came across your video, still relevant after 4 years. 💯💢💥💫
James clear was great and Rich’s line of questioning obviously helps get the valid points out of James… SOMETIMES !… because In some parts Rich doesn’t seek the interviewees in depth opinion but he basically forces and tests validity of HIS OWN opinions without seeming to care about what the interviewee might be about to say and then tease more out or simply link onto the next point without forcing his own opinion… it’s probably a difficult balance but one which Rich would do well to practice more.
Wow dude... I’ve been an avid podcast listener for the past 2 years and this one is high quality. I listened to his audiobook Running Ultra(?) a few months ago and enjoyed it very much, but didn’t know about this podcast. I’m a recovering alcoholic too so I relate very easily to all the things he says regarding similar topics. Dope af Rich Roll
I listened to this twice. James is a really good speaker with interesting content. A bit like Timothy Ferris but much easier on the ears! I find Ferris too monotone and low-level energy that I often end up tapping out (without knowing what I was listening to).
