Table of Contents:
How To Make Exercise a Daily Habit | 4 Tips
Video taken from the channel: Isaac Blencowe
3 Habits You Can Change to Stick to Your Exercise Plan!
Video taken from the channel: Flipping50
3 Simple Mindsets To Make Your Habit Stick | How To Keep Your Habits Long Term
Video taken from the channel: Jacky Ly
Tip for Making Your Exercise Habit Stick
Video taken from the channel: The Boot Camp Girl
3 ways to make your exercise habit stick
Video taken from the channel: Health & Fitness By Jackson
If you’ve ever failed to make a habit stick…
Video taken from the channel: Matt D’Avella
A Simple Trick to Develop Good Habits that Stick and Break Bad Ones | Don’t Break the Chain Method
Video taken from the channel: Freedom in Thought
Tips for Making Your Habit Stick. Try doing your workouts at the same time every day. Create a ritual around your workout. Put on your workout clothes first thing or, if you’re leaving from the office, put your gym bag in the seat next to you so just seeing it will remind you of your goals. Log your workouts.
The only factor that predicted how often a person exercised over the long-term, they found, was the strength of their instigation habit. MORE: 7 Psychology Tricks To Make Your Resolutions Stick.Tips for Making Your Habit Stick Try doing your workouts at the same time every day. Create a ritual around your workout.
Put on your workout clothes first thing or, if you’re leaving from the office, put your gym bag in the seat next to you so just seeing it will remind you of your goals.Physical activity is an inevitable part of a healthy lifestyle, and that’s exactly why everyone should exercise regularly – at least a few times a week. So, if you want to stay fit forever but you don’t really know how to make your exercise habit stick, look no further because you’re at the right place! [ ].
The researchers wanted to determine if this type of habit, called an instigation habit, was better than other types of habits for predicting who would stick with exercise for a month. At the beginning and end of the month, they asked 123 university students and faculty questions about how often they exercised and how strong their exercise.If you are serious about making exercise a habit, then you need to make it as easy as possible to get started.
Do your best to eliminate as many barriers to entry as possible and get as much ready ahead of time as you can. Here are some ideas: Lay out workout clothes/pack gym bag the night before.You make time for a variety of other things every day: eating meals, taking a shower, driving to and from work, television, and more.
So make an appointment with yourself to get the exercise your body needs to be as healthy as it can possibly be. 2. Find a workout buddy. The number two reason people don’t exercise is boredom or loneliness.3 Ways To Make New Habits Stick.
Ian Altman Former Contributor. Because the second you find yourself in a stressful situation human nature pushes you back to your old ways.3 Ways to Make Your Habits Stick Matt D’Avella. Loading Unsubscribe from Matt D’Avella? A Better Way to Track Your Habits Duration: 7:00.
Thomas Frank 338,264 views.If you have trouble starting an exercise plan or sticking to one, you’re definitely not alone.Making exercise an enjoyable part of your everyday life may be easier than you think. These tips can show you how.
What’s keeping you from exercising? If you’re having trouble beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of.
If stress gets in the way of your exercise habits, look for ways to make it relaxing (intrinsic motivation!). Listen to music while you work out, read a magazine between exercises, or sit in the.But there are some strategies that can make it easier to stick with an exercise habit. Here are 3 simple ways to make exercise a habit.
1. Develop a ritual to make starting easier.Healthy habits: great to have, but almost impossible to stick to. Laura Agar Wilson is sharing the secrets that make healthy habits stick.
If there’s any significant way we want to change our lives, a great place to start is with our habits. They form the fabric of our day to day activities, so changing habits.When you are creating a new habit, always remember to start small. Your aim is to create a new workout habit and make sure to stick with it. In the beginning, what you should focus on is, building consistency rather than reaping benefits.
Starting small will help you in showing up every day.
List of related literature:
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| from Behavioral Addictions: Criteria, Evidence, and Treatment | |
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| from The Wrestler’s Body: Identity and Ideology in North India | |
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| from Therapist’s Guide to Clinical Intervention: The 1-2-3’s of Treatment Planning | |
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| from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health) | |
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| from The Biophysical Foundations of Human Movement | |
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| from Looking for Lovely: Collecting Moments that Matter | |
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| from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering. | |
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| from Clinical Exercise Science | |
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| from Tiny Habits: The Small Changes That Change Everything | |
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| from Principles |
114 comments
I was able to not watch porn for 3 months… I don’t know what happened and I got back on to it �� ��
the biggest mistake I ever made was… telling myself from tommrow I will start this habit or I’ll break this habit. DO NOT make this mistake.
when you hit the dip, be a one pound weight lifter.. reduce to ridiculous levels of simplicity, it keeps you moving forward
Except what if this doesn’t work? I mean it seems to be rooted in the idea of the sunk cost fallacy where we don’t quit because we invested so much into an event or action but what if this doesn’t work? What if you break the chain and feel nothing bad or negative in doing so? Where is the evidence that this works?
I know that this trick doesn’t work for me because I see through the bias of “loss aversion” and know that in the ultimate sense that nothing matters and there is no cost for dropping the chain. It’s the same in video games, I am not bothered by dropping a chain.
Not everyone will break their habits in 66 days so you shouldn’t worry too much
Yk this is entirely how Snapchat keeps user “sb for streaks”
But I’m not godly like that. Would you prefer a divorce? Are you going to church Sunday chill?
So you gave us the information and on top of that you help on the information that you just gave us idk what it is but you doing something right ��
Try the free app Goals. You can do specific days, times, it reminds you, if you wish, and it gives you a blue tick when you complete goals, you can choose to automatically get a red X if you don’t complete your goal too. It has many more features. I use it and like it.
i Already Know This but
idk why I Still Failed To not Give Up at The Time When i knrw I Cud have Done It But still Automatically I failed at A Certain Thing
Why?
It was A Habit. Giving Up Became A Habit.
I Just Need not To Stick Always But Stick Longer Everyday.
to Make It Resistive And More Flexible.
My personal experience: I had a hard time building a new study habit myself. So I asked my friends to track habits together through a mobile app (FYI if someone needs, the app called PingPal, only iOS version.) By giving thumbs up to each other’s progress, we all get motivated to go beyond. Highly recommend this way! Either group support or peer pressure definitely can be willpower to keep the chain lol
Check out this splendid articles on habit sticking..
https://www.zerotohero.co.in/2019/06/habit-sticking-proven-ways-to-stick.html
Will definitely try this. I used something similar with my son when getting him to stick to his daily routine. We used stickers instead. ��
How about focus on only 1 habit at all for the dopamine gain? The “deep work” way can be possible?
My bad habit is watching YouTube instead of studying or doing homework. ��
Sometimes this method is risky cause there might be a day where whether you like it or not you can’t perform the habit and once your “Don’t break the chain” broke,it will destroy your motivation like “Oh the chain isn’t perfect anymore,it looks bad” and may push you to quit.
Not saying that you must not use this method,it just things like this might happen.
Unconsciously i did my singing vocal exercises for a long time.and now i can’t stay without doing it everyday,and im doing it from last 1year and haven’t missed a single day ��and the fun part is that its fun
Great to see someone else mention the break the chain method, was surprised not many other people mentioned it in habit videos as it’s really powerful just look at people obsessed with Snapchat streaks!
Imagine the amount of hours you put into each one of your videos, and they are all so unique. I barely comment on YouTube videos but I can’t help comment on all of yours.
Yesterday i found your channel by accident and i stuck! So many thoughts and staff tthat are in my head are here… Theank you for what you do, I know that its just the way of your life style work etc but its one of the fe momments that I feel that someones can inspire me to change things in my life!
breaking the chain is opinionated of oneself.
exemplar of a comedian writing endlessly when personal life is in disarray is a method for producing chaos.
take a day off if it’s crushing you, take a day off if it’s madness and not out of laziness.
true discipline is sleeping the correct amount of hours a day.
amateurs overwork, athletes injure themselves, writers write themselves to turmoil.
the thought of a red chain across the month is just perception. If one needs a calendar to mark red X on, one is closer to the first stage of discipline than the last.
discipline is easy. true discipline is understanding more than just “breaking the chain” method.
take for example, the Bill Gates day to day schedule. that schedule would overwhelm most of us. that schedule was not formulated over a single day, rather a lifetime.
What video animation you use?
I like the way you make.It is to understand
I’m curious to know the replay
Your vids are so incredibly intelligent, informative and empowering.
They lend so much more clarity than anything else out there I’ve seen.
3 habits at a time at most. Too many at the same time is ADD.
Apps are cool and all (I make them myself), but have you ever considered using a notebook? 😉
Nice to hear this stuff! Anyone else start projects or new stuff and go crazy for it but then just fizzle out!? Too true!
Kindly read jamesclear.com for habis he is the master of that.
Enjoy your videos. Suggest you and guests avoid the F word.
At first I was like hmm nice but I don’t have a big calendar and I think I would be less motivated to start this chain whilst I still haven’t gone to the shop (also what if I move around between my different houses)
finds out he recommends apps
����
I simply track my habits and that alone makes me stick to them. I read a book that has helped tremendously, i believe it was called atomic habits highly recommend! I also use this simple notebook to track my habits daily, this is the one I use: https://amzn.to/2CkWgme
It allows me to write in all the habits I am trying to focus on for the month, and I can fill in or color in if I have done that habit for the day. I am a visual person and love seeing the entire month at a glance and how I did with those habits at the end of the month.
You do such a beautiful job on your videos!! This is the game of life.
What is the intro song? I cannot find it anywhere! I don’t recall if it is an Epidemic Sounds track or not!
can you make a video on how to not be tired all the time, because I know the amount of hours I sleep is not the problem. It is a struggle I have been trying to fight for the past year and I am going to college next year so I want to be up and awake all the time until I go to bed.
On my 65th day of cycling I broke my bike chain. I decided to quit cycling, this breaking the chain.
I’ve come back to this video again after a year, thanks again. Much appreciated.
Lmao… Don’t Break The Chain method was something I just saw in movies. I didn’t know the name of the method, but I just copied those progressive characters in movies. I did it only for only close to 16 days though. I’m going to start on habits again! 66 days here we go!
How do you manage to keep your shoes SOOOO WHITE!! Do you bleach em every day?!
My habit is not to stay I. YouTube or electronics all day and you suggested APPS
Thank you Matt. I swear Matt 2 years after. If you decide to go to Phillipines I got your accomodation here.
my bad habit is getting carried away with motivational youtube videos.
Nice discrete advertisement for your podcast. This is a really smart move. Also, good short video to get the views. Btw, you have good content.
Tbh that doesnt work for me… I can prepare myself for a marathon and train everyday but after the marathon I just stop exercising. Idk why
this is one of the best techniques of building good habits that I’ve ever come across.
I’ve always done this but didn’t know it was actually a psychological trick! Thank you for this
Okkk.
I didn’t know about this technique. But, use the similar method to getting out of addiction of maturbation.
Works great.
Dude you just Turned a motivation video to tech one……��������
This is how the “Man Don’t Fap” app works. I’m 52 days in, I never thought I’d make it this far! NoFap!
OMG I ALWAYS IMAGINED AN APP LIKE THIS ( habitica ).. I LOVEE RPG GAMES
But what should I do when the chain gets broken? I feel like there’s no purpose on doing what I was doing anymore
Yeah. There is only one Golden Rule to not break a good habit. Do Not Break The Chain. Think of your habit as you building a series of chains. Chain does not break. Maybe one day you will feel tempted to break. “Nah.. It’s just one day.. I will do build my chain again tomorrow.” Then next day come “Nah.. I will do it for another day.. Because waking up at 6 is really hard so I need to take a rest.” Days passed and you become a bump again LOL..
I’ve been doing it for more than a month now. I started VERY LITTLE with waking up early and taking a good cold shower right after it and then meditating for ONLY 5 minutes. Even though It started really hard, but I DON’T WANT TO BREAK THE CHAIN NO MATTER WHAT!! And then, two weeks later I beat my alarm and wake up even earlier and then took a cold shower and meditating for 10 minutes like it’s nothing. The Chain has become part of my body.
Do not start with “Solving the World Hunger” level. Do not start with I will jog for 10 km every morning. Start with very little good habits and STICK with it.Then, you can increase the difficulty that comes with time. A month has passed, now I wake up early without alarm, taking a cold shower, meditating 2x10mins day and night, reading 15 pages. As time goes on, I will increase the difficulty on Reading and maybe adding a little exercise in the future.
Sry for turning this comment to a story. I hope this can be useful to anyone in need to break the desperation loop. Thanks, have a good life.
It’s funny you say to make it a non-negotiable. Richard constantly preaches this. But Mr.Wonderful says everything in life is a negotiation. It is ironic that both mindsets work!
You shouldn’t have said the 18 to 254 days stuff it broke my will power, but I love the chain method ��☺️
Hey friends. I’m making a course on habit change! Sign up to get notified here… http://mattdavella.com/newsletter
Mini Habits work great for me. Often time then you find yourself in a flow state and end up doing more of it. But some days you really don’t want to do it but you don’t break the mini-habit that is so easy and slow that anyone can do and fit into their day (no time excuse!). However, it doesn’t work for everyone. For me it has changed the game. Not saying I’m perfect, I have perfected mini-habit for my workout routine (I usually do way more but certain days etc.), slowly but surely later I will try to implement this on another area of my life!
Great video and interview highlighting the importance of behavioral science aka psychology.
I cannot get over the fact that your cup perfectly matches your sofa:-)
Very nice channel I really enjoyed watching your stuff thanks for the information
This really hit the mark…thank you..these are the things that bother me!! The mess at home, being tired..not knowing the numbers. Etc. Perfect. Thank you so much..so useful!
I’m glad it was Matt’s video which came up when I searched.
What a True visionary. Matt D’Avella.
Do you have podcasts on platforms such as Spotify? I am eager to listen to more informative content that your channel has. I would love to follow you on Patreon, but I don’t have the money to access your content.
U are awesome bro… I can feel positive vibes each n every time, i watched your videos
I CANNOT HEAR THIS WELL…VOLUME IS EXTREMELY LOW DEAR. I will put in my headphones. Thank you
Honestly, the older I grow the less youtubers I watch. I only watch the ones who add to my life and you’re one of then.
I am new here. But I really love your content. For the simple reason that it’s Simple Plain Truth. For anyone who actually wants a healthy life your advices are going to be really helpful, just like me. Hope you have a great time. And everyone who’s thinking about a habit right now… You can do it. Have a great life.
Kindly read jamesclear.com for habis he is the master of that.
The key to consistency in all one’s habits is graduality (not sure if that’s a word but it makes sense to me ��) wow! Such a powerful message. Thanks so much Matt! Ur vid came to me at just the right moment
What about the goals are simple and yet you dont act upon it? Do you plan on videos for that as well?? ����
Okay, 1 workout per week might do more harm than good. It tricks your brain into thinking that you’re healthy and you start allowing yourself more unhealthy things (speaking from experience). I’d say 3 times is the absolute minimum if you want to see positive results. We’re talking about 3 * 45 minutes, basically everyone has that much free time per week.
Well oh well I read “if you’ve ever stuck to a habit you make me sick”
This does not work for someone with a mental illness. The pressure of having to to this thing every single day and not been allowed to fail kills all my motivation and I don’t want to do anything anymore. I’m safer in bed
I’m diagnosed with Asperger’s and for me it’s actually hard to understand why people can’t stick to schedules (they set themselves). Your video taught me a lot about this topic, thank you. I think I understand it better now.
The barrier can also be that the activity itself is a chore. You can also make it less of a chore, for example by exercising at home. That could save you so much time and hassle.
i did it for 66 days and i can’t believe it,it really happens!I can’t believe i follow everyday to do list
I was like “wow, this guy has a cool deep voice” and then saw The Rock on the wall.
Video’s like these are inspiring, keep up all of the hard work you are doing.
I’m going to try to run once a week and only a short run so that I’ll hopefully be able to finally stick to my plans for exercise. Also, I often do this thing where if I mess up a little with a habit I just completely give up on it. I’ll just run every week regardless of if I did last week. I doubt I’ll ever be a sporty person but I don’t think I could be very much less active so everything counts
i’m watching this so that i can keep a really good streak on duolingo and to start brushing my teeth more often.
Great video! For me, the keys to making a habit stick are consistency and making gradual improvements. I made a goal of meditating every day back in mid-October, and I started with quick 10 minute sits which felt like an eternity at the time. I would sit in the same spot at my house, and the same spot at my girlfriend’s place, mostly in the mornings. I added one minute at a time every couple of weeks, and before I knew it I was sitting for 20 minutes, and that’s where I’m still at. I still have not missed a day…not even when I visited my family for the holidays. It is just something that I feel I MUST do now, and I genuinely look forward to it. I really feel that if I’d started with 15 or 20 minutes right off the bat, I would have given up, as I had many times before. To anyone wanting to cultivate a habit of regular meditation practice, I would even recommend starting with just 5 minutes a day, but to sit every day, with no excuses.
Cool. I use wall habit tracker, I made https://www.amazon.com/Erasable-Monthly-Tracker-17-Inch-28-Inch/dp/B078RNM59P
New to this channel, i love how you get straight to the point in your videos ����♥️���� I’m hooked!
Consistency is not my thing. I like the freedom to change things up. I do like to do challenges for a month. But I don’t think everyone is happy with a consistent and structured life.
Boy you sure know how to shoot a good video Matt! I look forward to seeing you my brother
How great it is to have watched seven videos from this channel on a row so far without any advertisement
Just discovered your channel yesterday! The content you give us is just awesome! Great Job!
Got the idea and energy to get to work again… Thanks..Buddy.. Keep the great work..����
I’m an expert at aiming high and falling hard. I think I’m the perfect example of that person who doesn’t get it. I do great when I am passionate about something, but passion fades quickly doesn’t it?
I overcomplicate things. I always thought I just had to push harder, it makes so much more sense to just make it easier to succed.
Lovely advice.
Hola Matt sir, myself Barath.ML from India. First comes first. I have watching your works since last week ‘Your works means a lot, more than saying its wonderful. I would wish to thank you for your works. It inspires me a lot and I could see changes in myself in positive way’.
I request you to make a video project on ‘Addictions and how do you see it. How you think one can handle himself to quit. In specific smoking cigarettes’
Thank you.
Best wishes sir
Have a good life.
it makes no sense, people take cars to work out. what the heck? why not take a walk and use your muscles in a natural way? that is bit ridiculous. people use cars to go to move themselves… people exercise but at the same time figure out things how to move less. everything is automatic to save energy, and then people need to go to train to get rid of that exess energy? sometimes i think in some sense people are really dumb, excuse my french… how about take a walk to grocery store, save climate and no need to go to gym. how about cuting your own lawn, good exercise right there. etc
Yeah but what if you have to do something that will take you six hours..how do you motivate yourself to do that?
Kindly read jamesclear.com for habit he is the master of that.
I always get challenged when i listen to your podcast,
You remember what u said about “Hedonic Adaptation”?
It has bless me a lot.
God bless u
Because of you.. I am in the process of changing many things in my life & I freaking love it!! thanks so much!:)
Matt, I love your videos! My husband and I are striving to only purchase things that we need such as food, toiletries, cleaning products, medicine, etc. We used to reward ourselves with a delivery meal one night a week which wound up being about $50 after tax, delivery fee, and tip. We haven’t eaten out or ordered take-out at all in the past month and have saved so much money. Could you please make a video on your eating habits? Do you cook at home often? How often do you dine out or order take out? Thanks!
Check out this splendid articles on habit sticking..
https://www.zerotohero.co.in/2019/06/habit-sticking-proven-ways-to-stick.html
Visuals cues like the key words/animations of the subject you’re talking about makes it easier to consume information! I like the addition of words floating around ��
As I reflect on my failed attempts I can see how identity and my standards have played a big part! I always think I’m this unhealthy/unfit person. Food for thought! ��
Thanks for this! ��
I wanted to know about your path that how you started with filmmaking and how did you build your way up to the point when you made the Netflix documentary so basically your journey
another thing I say is “I have been doing this 50 days in a row, why not have one day of”
i do that but i’m still not able to form habits. should i force myself to do it consistently for a certain amount of time before arriving at a conclusion?
I’m new to your videos what’s with the Rock picture and toy around?
Dear Matt: Thank you for your efforts and for being genuine. It is quite refreshing to see a youtuber with legit content that is valuable these days. Keep up the good work man! I think we would all be happy to see new content from you regularly on our feeds:)
This is amazing. absolutely appreciate this. Quick wuestions. is it better to develop habits one at a time or can you do a couple of habits at the same time
Hey man, I know this video is 2 years old and the chances that you might respond are very slim. That being said, I wanted to know what I should do if I’m forced to miss a day and break the chain I had due to some inevitable event?e.g recently I wanted to make a habit of following a simple morning routine(which I don’t go in to details of rn because this comment is already long as it is). This morning routine required me to have access to water.For the first five days I was doing fine, until the water went out(on the 6th day) for a few hours and forced me to break my chain. Flash foward a few days now and I quit the morning routine due to that one set back.This has been a reoccuring theme with me when ever I try to make new habits and I wanted to know if you had any advice? Sorry if I dragged out the comment, I’m not good with words.
Great video Matt, but do you think he could have got his point across just as effectively without using the F word? Seriously.
Great video, loved it! Got distracted by the furry thing on the sofa tho. (????) Going to go sign up for the newsletter!
That’s my best friend!! You go best friend!! ������ Thanks for sharing your insights and gifts to the world. Keep it up!!
I love don’t break the chain for building habits, and breaking existing ones! I have a calendar pinned up for this purpose exactly Great video!
Great video, I subbed. This deserves more views, I would recommend using smzeus to grow your channel!
I remember when I first started my morning habits! Here is a sneak peek fo what my morning routine looks like:L https://youtu.be/8pUWesXwMWQ
Raising those standards to see those results.Thanks so much Jacky, loved your video!!!!!❤
I honestly think this is the most refreshing, inspiring on a daily basis, educational channel on YouTube! Matt is just the best! You’re changing lives, man! This is how the internet should be used.
If you like this, then you should not miss this: https://youtu.be/HBYRNcd2ddM
Another great video! think you can post more than once a week?
For 2 months, I woke up at 5, went gym then did work, ate healthy, slept early(ngl, best thing I’ve done in my life).
But after a big junky meal with my friends which also passed my sleeping time, I felt so fucked up �� every good habit also fucked up. Can only blame myself for that tho ��
him: lists all the ios apps he uses for building habits that needs money, (for useful benefits such as color coding, and unlimited habits etc) and the free one is too distracting to use cuz it’s not as minimalist and you’ll be distracted by an rpg
laughs in android apps
Creating a journal and physically checking off days is also helpful you can make the journal look nice, knowing that you spent more time and effort making it you are less likely to break the chain of success
It’s great that you pointed out the research stage. I see too few ppl doing it.