Make Any Habit Stick 

The two day rule actually goes along with efficient training. You need rest days (1-2/week) but there's no point in having two in a row. Even on rest weeks (0,5-1/month) you should be doing something light almost every day. Training every single day doesn't let you recover, but not training often enough also prevents progress. This is mostly about strength training but the rules are similar to other stuff as well.

The admission to being a messy person honestly completely surprised me so the system clearly works

I might need to steal these methods, the built in flexibility seems like the missing bit to anything else I've tried. And Barbosa's "more like guidelines" is pretty much my life motto, so ya. I'm sold.

Love your videos Joe! The most useful things I have absorbed for building good habits are: 1. START SLOW! I cannot stress this enough! You are not going to wake up early tomorrow and be the best version of yourself if you really put your mind to it. Waking up a little earlier is an achievable task though, you could do that. Maybe next week you could take that same energy and read a little more or whatever else you want to improve. 2. Be kind to yourself when you screw up. It's important to remember that when you fail and return to building a habit you are not starting from 0. Your knowledge and skills are still there, it may take some time to get them back to the level you were before but I promise you will get back up MUCH quicker than how you did in the past. 3. Be optimistic. Studies have shown that there are quite clear benefits to being optimistic. Therefore it is probably better to slightly lean to the delusional optimist rather than the realistic pessimist side in your personal life. I mean whatever you are worried about may go badly but it COULD go well. Why worry about things when you probably have no control over them. Having a faint smile when walking around helps aswell. It's been shown to increase the "happy chemicals' " levels in your brain. When you are happier then you smile more, it's a positive feedback loop for your mood. Also please work out. It has been clearly linked to reduced levels of anxiety, depression and an increase in overall mood. Also looking at your body composition change slowly (but quicker than you think) is one of the most satisfying things in life. It may have a negative effect of feeling the compulsion to flex every time you look at yourself in the mirror though!

Going to try this out myself, I'm terrible for trying to start new habits and falling off quickly. Think the 3 day method will suit me. Just need to track my days next! As always Joe an enjoyable video!

You system has made more sense to me than sooooo many others.

living for the intense workout facial expressions

Honestly you would make a great self improvement channel dude

Definitly dont need to worsen my games habit! Seems like a good system, notion looks great too

Bro you can't just show me a clip of Barbossa and NOT expect me to watch Pirates of the Caribbean again...

this video made me do my 5min exercise routine i have not done for a month. no time like to present to start

Have you considered making a tutorial on how to setup Notion? I loved the way you set out your calendar but had to follow 3 terrible tutorials just to get the tags to work

I'm thinking about trying this out. I've been struggling to stick with a schedule of working out for a while now. I think I like the idea of starting at 4 or 5 days a week and slowly going down to 2 days. Ease into it, in a way. I love how your apartment (that you've shown) looks! It's very tidy and clean looking! (even if it's not :P) Thanks for sharing the tips! You're awesome!

I need to make my habits stick badly. Like i maintain exercise for a bit but when i miss one day then its easier to skip another day and another day. And that has killed me everytime I was doing exercise. That combined with the fact that I HATE exercise in general.

I like that 2 day rule you suggested, realized been doing subconciously for a while now. And i think you meant the phrase "hit the ground running" tho... wouldnt mind you doing the other lmao

Hey Joe, can you link or list those exercises you do? Thanks!

Joe, is there any way that you can export your Notion calendar thing and upload it? Not sure if it's possible

I need to try this myself. Because my habits are a disaster and I need to gain weight myself

what dumbbell do you use?

Could we get a template link for the Notion habit tracker? I know it's super simple but if I wasn't lazy I wouldn't be struggling with my habits... :p

oh man i'm so bad at following rules I set myself haha

yo, let us use ur template in notion

you're like 10 years late with your habit video :D