Thanks let me introduce you to someone who had
let me introduce you to someone who had
let me introduce you to someone who had a clear vision in life who had clear
a clear vision in life who had clear
a clear vision in life who had clear goals who wanted to make an impact in
goals who wanted to make an impact in
goals who wanted to make an impact in life that’s right I’m talking about
life that’s right I’m talking about
life that’s right I’m talking about myself about seven years ago when I had
myself about seven years ago when I had
myself about seven years ago when I had just finished high school and it’s quite
just finished high school and it’s quite
just finished high school and it’s quite obvious that I was at a great place in
obvious that I was at a great place in
obvious that I was at a great place in my life I knew what I wanted to achieve
my life I knew what I wanted to achieve
my life I knew what I wanted to achieve within the next few years and I had good
within the next few years and I had good
within the next few years and I had good grades in school I was basically good at
grades in school I was basically good at
grades in school I was basically good at anything I was doing sounds like a
anything I was doing sounds like a
anything I was doing sounds like a remarkable girl right unfortunately
remarkable girl right unfortunately
remarkable girl right unfortunately that’s really not true it’s more like
that’s really not true it’s more like
that’s really not true it’s more like the opposite was true I had no idea what
the opposite was true I had no idea what
the opposite was true I had no idea what I wanted to do with my life
I wanted to do with my life
I wanted to do with my life I was at best average at most things and
I was at best average at most things and
I was at best average at most things and my core competencies were partying
my core competencies were partying
my core competencies were partying chillin and I was trying to be a cool
chillin and I was trying to be a cool
chillin and I was trying to be a cool guy so to be honest all this didn’t make
guy so to be honest all this didn’t make
guy so to be honest all this didn’t make me happy I felt empty I felt shallow and
me happy I felt empty I felt shallow and
me happy I felt empty I felt shallow and most the time I felt pretty miserable it
most the time I felt pretty miserable it
most the time I felt pretty miserable it slowly changed when I started studying
slowly changed when I started studying
slowly changed when I started studying in South Africa and at the same time I
in South Africa and at the same time I
in South Africa and at the same time I started reflecting on my life who did I
started reflecting on my life who did I
started reflecting on my life who did I want to be what did I want to do with my
want to be what did I want to do with my
want to be what did I want to do with my life fast forward three years now here
life fast forward three years now here
life fast forward three years now here you can see me with my dad and I just
you can see me with my dad and I just
you can see me with my dad and I just graduated with a Bachelor of Science
graduated with a Bachelor of Science
graduated with a Bachelor of Science laude fast forward another two years now
laude fast forward another two years now
laude fast forward another two years now this was taken about a week ago on the
this was taken about a week ago on the
this was taken about a week ago on the Harvard campus in Cambridge where I’m
Harvard campus in Cambridge where I’m
Harvard campus in Cambridge where I’m currently doing research and I can
currently doing research and I can
currently doing research and I can honestly say that today I’m actually
honestly say that today I’m actually
honestly say that today I’m actually pretty happy so what happened in between
pretty happy so what happened in between
pretty happy so what happened in between here how do I get from this guy all the
here how do I get from this guy all the
here how do I get from this guy all the way over there before I can answer this
way over there before I can answer this
way over there before I can answer this I need to talk about a topic that might
I need to talk about a topic that might
I need to talk about a topic that might seem very unrelated at the beginning but
seem very unrelated at the beginning but
seem very unrelated at the beginning but we will get back to this the topic of
we will get back to this the topic of
we will get back to this the topic of habits the we humans are without a doubt
habits the we humans are without a doubt
habits the we humans are without a doubt creatures of habit
creatures of habit
creatures of habit Wendy wood is a researcher from the
Wendy wood is a researcher from the
Wendy wood is a researcher from the University of Southern California and
University of Southern California and
University of Southern California and she found that forty to forty five
she found that forty to forty five
she found that forty to forty five percent of our daily behaviors or habits
percent of our daily behaviors or habits
percent of our daily behaviors or habits I mean that’s a lot that means almost
I mean that’s a lot that means almost
I mean that’s a lot that means almost half of everything you do every day is
half of everything you do every day is
half of everything you do every day is actually a habit let me give you some
actually a habit let me give you some
actually a habit let me give you some examples the time you get up it might be
examples the time you get up it might be
examples the time you get up it might be early in the morning for me it’s very
early in the morning for me it’s very
early in the morning for me it’s very early that’s a habit that you have
early that’s a habit that you have
early that’s a habit that you have computer games my habit used to be I
computer games my habit used to be I
computer games my habit used to be I would come home from high school and I
would come home from high school and I
would come home from high school and I would play computer games right away
would play computer games right away
would play computer games right away horrible habit but I had that cell
horrible habit but I had that cell
horrible habit but I had that cell phones
phones
phones how often do you take out your cell
how often do you take out your cell
how often do you take out your cell phone check messages notifications it
phone check messages notifications it
phone check messages notifications it horrible habit everyone has it and we
horrible habit everyone has it and we
horrible habit everyone has it and we have more driving a car that might not
have more driving a car that might not
have more driving a car that might not seem like a habit but we’re only capable
seem like a habit but we’re only capable
seem like a habit but we’re only capable of driving as we do because it has
of driving as we do because it has
of driving as we do because it has become a habit to us and there are many
become a habit to us and there are many
become a habit to us and there are many mores eating fast food it’s super
mores eating fast food it’s super
mores eating fast food it’s super unhealthy habit so many people have it
unhealthy habit so many people have it
unhealthy habit so many people have it exercising two three four or five times
exercising two three four or five times
exercising two three four or five times a week one of the best habits you could
a week one of the best habits you could
a week one of the best habits you could imagine and there are many more it took
imagine and there are many more it took
imagine and there are many more it took me just a few hours to come up with a
me just a few hours to come up with a
me just a few hours to come up with a lot of examples but you might ask
lot of examples but you might ask
lot of examples but you might ask yourself what do all those behaviors
yourself what do all those behaviors
yourself what do all those behaviors have in common how can I talk about
have in common how can I talk about
have in common how can I talk about habits and name all those behaviors well
habits and name all those behaviors well
habits and name all those behaviors well habits are by definition automated
habits are by definition automated
habits are by definition automated behaviors that we repeat over and over
behaviors that we repeat over and over
behaviors that we repeat over and over again always in the same context or
again always in the same context or
again always in the same context or environment and that run in our
environment and that run in our
environment and that run in our subconscious mind what I mean by that is
subconscious mind what I mean by that is
subconscious mind what I mean by that is you’re not really consciously aware of
you’re not really consciously aware of
you’re not really consciously aware of it anymore you have done it so many
it anymore you have done it so many
it anymore you have done it so many times that you don’t have to pay
times that you don’t have to pay
times that you don’t have to pay attention to the behavior your mind is
attention to the behavior your mind is
attention to the behavior your mind is wandering you’re thinking of the past
wandering you’re thinking of the past
wandering you’re thinking of the past you’re planning into the future but
you’re planning into the future but
you’re planning into the future but you’re not really there let me give you
you’re not really there let me give you
you’re not really there let me give you an example like driving a car it has
an example like driving a car it has
an example like driving a car it has probably happened to you that you were
probably happened to you that you were
probably happened to you that you were driving somewhere you would arrive and
driving somewhere you would arrive and
driving somewhere you would arrive and you couldn’t even remember how exactly
you couldn’t even remember how exactly
you couldn’t even remember how exactly you got there it’s because driving has
you got there it’s because driving has
you got there it’s because driving has become so habitual to us habits are
become so habitual to us habits are
become so habitual to us habits are usually triggered by some form of a cue
usually triggered by some form of a cue
usually triggered by some form of a cue that’s like a person you run into on a
that’s like a person you run into on a
that’s like a person you run into on a regular basis it’s an environment that
regular basis it’s an environment that
regular basis it’s an environment that you are in very often and they’re
you are in very often and they’re
you are in very often and they’re rewarded at the end that could be a
rewarded at the end that could be a
rewarded at the end that could be a piece of chocolate taking a small break
piece of chocolate taking a small break
piece of chocolate taking a small break could be basically anything
could be basically anything
could be basically anything as long as there’s dopamine released in
as long as there’s dopamine released in
as long as there’s dopamine released in the brain it’s a little chemical it’s a
the brain it’s a little chemical it’s a
the brain it’s a little chemical it’s a neurotransmitter that signals the brain
neurotransmitter that signals the brain
neurotransmitter that signals the brain oh this is pleasure
oh this is pleasure
oh this is pleasure this is reward we like this for example
this is reward we like this for example
this is reward we like this for example the cell phones every time you get a
the cell phones every time you get a
the cell phones every time you get a message or notification a little bit of
message or notification a little bit of
message or notification a little bit of dopamine is released in the brain let’s
dopamine is released in the brain let’s
dopamine is released in the brain let’s like companies like Facebook Instagram
like companies like Facebook Instagram
like companies like Facebook Instagram snapchat they program their software so
snapchat they program their software so
snapchat they program their software so dopamine is released in the brain that’s
dopamine is released in the brain that’s
dopamine is released in the brain that’s because that’s why cell phones are so
because that’s why cell phones are so
because that’s why cell phones are so habitual to us we put this together and
habitual to us we put this together and
habitual to us we put this together and we get the so called habit loop EQ
we get the so called habit loop EQ
we get the so called habit loop EQ triggers the behavior behavior carried
triggers the behavior behavior carried
triggers the behavior behavior carried out rewarded in the end dopamine
out rewarded in the end dopamine
out rewarded in the end dopamine released because of that reward and
released because of that reward and
released because of that reward and dopamine we do it again the next time
dopamine we do it again the next time
dopamine we do it again the next time the queue comes around that’s the habit
the queue comes around that’s the habit
the queue comes around that’s the habit loop and we go through this many many
loop and we go through this many many
loop and we go through this many many times and we have many habits and in the
times and we have many habits and in the
times and we have many habits and in the background all our habits run through
background all our habits run through
background all our habits run through this loop over and over again so let me
this loop over and over again so let me
this loop over and over again so let me give you a real life example make it a
give you a real life example make it a
give you a real life example make it a little more descriptive and lively an
little more descriptive and lively an
little more descriptive and lively an example from my life when I got asked to
example from my life when I got asked to
example from my life when I got asked to give this talk I was at the same time
give this talk I was at the same time
give this talk I was at the same time riding my master thesis then I was
riding my master thesis then I was
riding my master thesis then I was researching in Harvard and I was working
researching in Harvard and I was working
researching in Harvard and I was working part-time for a startup company I was
part-time for a startup company I was
part-time for a startup company I was juggling with a lot of tasks and I had
juggling with a lot of tasks and I had
juggling with a lot of tasks and I had to be really productive when I was
to be really productive when I was
to be really productive when I was working there and there were so many
working there and there were so many
working there and there were so many distractions out there Facebook
distractions out there Facebook
distractions out there Facebook Instagram snapchat so what I needed was
Instagram snapchat so what I needed was
Instagram snapchat so what I needed was a behavior of working focused now I
a behavior of working focused now I
a behavior of working focused now I needed a cue I found an app on my phone
needed a cue I found an app on my phone
needed a cue I found an app on my phone called the forest app you plant a little
called the forest app you plant a little
called the forest app you plant a little seat on this app and when you don’t
seat on this app and when you don’t
seat on this app and when you don’t check your phone for a set amount of
check your phone for a set amount of
check your phone for a set amount of time you plant a tree on your phone so
time you plant a tree on your phone so
time you plant a tree on your phone so Mike you would be put my phone on flight
Mike you would be put my phone on flight
Mike you would be put my phone on flight mode and work focused plant a little
mode and work focused plant a little
mode and work focused plant a little tree now in the end I would actually
tree now in the end I would actually
tree now in the end I would actually grow a whole forest at the end of the
grow a whole forest at the end of the
grow a whole forest at the end of the day I would have 7 8 10 trees I called
day I would have 7 8 10 trees I called
day I would have 7 8 10 trees I called the whole thing my new deep work habits
the whole thing my new deep work habits
the whole thing my new deep work habits and it worked perfectly
and it worked perfectly
and it worked perfectly well I’m standing here and I hope I’m
well I’m standing here and I hope I’m
well I’m standing here and I hope I’m doing a fairly alright job ok
doing a fairly alright job ok
doing a fairly alright job ok so by going through this habit so many
so by going through this habit so many
so by going through this habit so many times for several
times for several
times for several I was actually changing certain
I was actually changing certain
I was actually changing certain mechanisms and structures in my brain
mechanisms and structures in my brain
mechanisms and structures in my brain and to make this talk a little more
and to make this talk a little more
and to make this talk a little more scientific I think we should actually
scientific I think we should actually
scientific I think we should actually look at the human brain now this is the
look at the human brain now this is the
look at the human brain now this is the human brain and you can see it’s fairly
human brain and you can see it’s fairly
human brain and you can see it’s fairly complex and if I was going to tell you
complex and if I was going to tell you
complex and if I was going to tell you that about here there is some change
that about here there is some change
that about here there is some change occurring when you’re doing something
occurring when you’re doing something
occurring when you’re doing something over and over again it probably wouldn’t
over and over again it probably wouldn’t
over and over again it probably wouldn’t really help so what I did was I
really help so what I did was I
really help so what I did was I simplified the whole thing just a little
simplified the whole thing just a little
simplified the whole thing just a little bit and I draw us through a scratch
bit and I draw us through a scratch
bit and I draw us through a scratch sketch of my brain now that’s my brain
sketch of my brain now that’s my brain
sketch of my brain now that’s my brain and anding is fairly simple now and
and anding is fairly simple now and
and anding is fairly simple now and after going through the deep work habit
after going through the deep work habit
after going through the deep work habit let’s say for one or two weeks this is
let’s say for one or two weeks this is
let’s say for one or two weeks this is what you would see you would see a
what you would see you would see a
what you would see you would see a network of neurons that start being
network of neurons that start being
network of neurons that start being connected together and you can see that
connected together and you can see that
connected together and you can see that they are connected by pretty weak
they are connected by pretty weak
they are connected by pretty weak connections at the beginning now after
connections at the beginning now after
connections at the beginning now after several weeks of me repeating this
several weeks of me repeating this
several weeks of me repeating this behavior over and over again you would
behavior over and over again you would
behavior over and over again you would see that the connections are slowly
see that the connections are slowly
see that the connections are slowly getting thicker and stronger now after
getting thicker and stronger now after
getting thicker and stronger now after four or five six weeks of me repeating
four or five six weeks of me repeating
four or five six weeks of me repeating this behavior seven eight ten times
this behavior seven eight ten times
this behavior seven eight ten times every single day this would happen the
every single day this would happen the
every single day this would happen the connections would even get stronger
connections would even get stronger
connections would even get stronger there would be a layer of fat wrapped
there would be a layer of fat wrapped
there would be a layer of fat wrapped around it which is called myelin now you
around it which is called myelin now you
around it which is called myelin now you might wonder what does that mean how
might wonder what does that mean how
might wonder what does that mean how does that help me
does that help me
does that help me why does my brain do this what you need
why does my brain do this what you need
why does my brain do this what you need to understand our brains are energy
to understand our brains are energy
to understand our brains are energy consumers they eat energy the human
consumers they eat energy the human
consumers they eat energy the human brain weighs 2% of our body weight but
brain weighs 2% of our body weight but
brain weighs 2% of our body weight but it consumes 20% of our whole energy
it consumes 20% of our whole energy
it consumes 20% of our whole energy supply and to make this consumption as
supply and to make this consumption as
supply and to make this consumption as efficient as possible our brain makes
efficient as possible our brain makes
efficient as possible our brain makes very important behaviors cost very
very important behaviors cost very
very important behaviors cost very little energy meaning the thicker the
little energy meaning the thicker the
little energy meaning the thicker the connections between neurons the less
connections between neurons the less
connections between neurons the less energy is needed to perform a behavior
energy is needed to perform a behavior
energy is needed to perform a behavior and to activate the neurons in this case
and to activate the neurons in this case
and to activate the neurons in this case my brain has realized that my deep work
my brain has realized that my deep work
my brain has realized that my deep work habit was really important it needed to
habit was really important it needed to
habit was really important it needed to be repeated so many times
be repeated so many times
be repeated so many times meaning we shouldn’t invest a lot of
meaning we shouldn’t invest a lot of
meaning we shouldn’t invest a lot of energy to go through the behavior now
energy to go through the behavior now
energy to go through the behavior now let’s go back to the real human brain
let’s go back to the real human brain
let’s go back to the real human brain it has almost 100 billion neurons they
it has almost 100 billion neurons they
it has almost 100 billion neurons they are connected by tens of trillions of
are connected by tens of trillions of
are connected by tens of trillions of connections it’s vastly complex but
connections it’s vastly complex but
connections it’s vastly complex but despite this complexity the simple
despite this complexity the simple
despite this complexity the simple principle I just described to you still
principle I just described to you still
principle I just described to you still applies
applies
applies whatever your daily behaviors are
whatever your daily behaviors are
whatever your daily behaviors are whatever you repeat over and over again
whatever you repeat over and over again
whatever you repeat over and over again that’s what the brain decides is
that’s what the brain decides is
that’s what the brain decides is important repetition is what the brain
important repetition is what the brain
important repetition is what the brain decides is important and that’s crucial
decides is important and that’s crucial
decides is important and that’s crucial so let me be very clear here it doesn’t
so let me be very clear here it doesn’t
so let me be very clear here it doesn’t matter if it’s something that’s good for
matter if it’s something that’s good for
matter if it’s something that’s good for you like exercising or whether it’s
you like exercising or whether it’s
you like exercising or whether it’s something that’s bad for you like
something that’s bad for you like
something that’s bad for you like smoking or whether it’s something that’s
smoking or whether it’s something that’s
smoking or whether it’s something that’s just needed like driving a car whenever
just needed like driving a car whenever
just needed like driving a car whenever there is a lot of repetition and
there is a lot of repetition and
there is a lot of repetition and dopamine released in the brain the brain
dopamine released in the brain the brain
dopamine released in the brain the brain decides oh this is pretty important we
decides oh this is pretty important we
decides oh this is pretty important we will need this the very very famous
will need this the very very famous
will need this the very very famous psychologist William James said more
psychologist William James said more
psychologist William James said more than 100 years ago
than 100 years ago
than 100 years ago make your nervous system your ally
make your nervous system your ally
make your nervous system your ally instead of your enemy and he was talking
instead of your enemy and he was talking
instead of your enemy and he was talking about exactly this about this problem so
about exactly this about this problem so
about exactly this about this problem so how do we do this how can we make our
how do we do this how can we make our
how do we do this how can we make our brains our allies and don’t let it
brains our allies and don’t let it
brains our allies and don’t let it become our enemies it’s definitely not
become our enemies it’s definitely not
become our enemies it’s definitely not easy but I think we can make it simple
easy but I think we can make it simple
easy but I think we can make it simple and the first piece of advice I want to
and the first piece of advice I want to
and the first piece of advice I want to give you is to be aware and to explain
give you is to be aware and to explain
give you is to be aware and to explain what I mean by that I’m actually gonna
what I mean by that I’m actually gonna
what I mean by that I’m actually gonna play you a little a little clip from a
play you a little a little clip from a
play you a little a little clip from a podcast that I listened to recently and
podcast that I listened to recently and
podcast that I listened to recently and it’s called the finding mastery podcast
it’s called the finding mastery podcast
it’s called the finding mastery podcast and the guest is dr. Judson Brewer a
and the guest is dr. Judson Brewer a
and the guest is dr. Judson Brewer a psychologist from Yale University who
psychologist from Yale University who
psychologist from Yale University who studies addiction and how to use
studies addiction and how to use
studies addiction and how to use mindfulness training to treat addiction
mindfulness training to treat addiction
mindfulness training to treat addiction and addiction is actually nothing else
and addiction is actually nothing else
and addiction is actually nothing else than a very strong overexpression of a
than a very strong overexpression of a
than a very strong overexpression of a behavior that turns into something
behavior that turns into something
behavior that turns into something negative let’s do so if we can see those
negative let’s do so if we can see those
negative let’s do so if we can see those processes in action this is where
processes in action this is where
processes in action this is where awareness comes in we can learn to
awareness comes in we can learn to
awareness comes in we can learn to change them if we can’t see them like
change them if we can’t see them like
change them if we can’t see them like you say we’re dead in the water
you say we’re dead in the water
you say we’re dead in the water so I think awareness is the basis for
so I think awareness is the basis for
so I think awareness is the basis for both learning good habits or
both learning good habits or
both learning good habits or quote-unquote good habits but also let
quote-unquote good habits but also let
quote-unquote good habits but also let go of habits that don’t help us and
go of habits that don’t help us and
go of habits that don’t help us and absolutely crucial
absolutely crucial
absolutely crucial what Judson says here you have to see
what Judson says here you have to see
what Judson says here you have to see what you do every day
what you do every day
what you do every day you got to observe you got to be honest
you got to observe you got to be honest
you got to observe you got to be honest with yourself take out a piece of paper
with yourself take out a piece of paper
with yourself take out a piece of paper and a pen whenever and just write down
and a pen whenever and just write down
and a pen whenever and just write down for one week everything you do and be
for one week everything you do and be
for one week everything you do and be honest with yourself be very detailed
honest with yourself be very detailed
honest with yourself be very detailed about the small behaviors that you have
about the small behaviors that you have
about the small behaviors that you have and then look at the list and be like do
and then look at the list and be like do
and then look at the list and be like do I want to be that person if that’s what
I want to be that person if that’s what
I want to be that person if that’s what I want to do everyday and if that’s not
I want to do everyday and if that’s not
I want to do everyday and if that’s not the case if you would like to change
the case if you would like to change
the case if you would like to change something on it my second piece of
something on it my second piece of
something on it my second piece of advice is go small steps small steps
advice is go small steps small steps
advice is go small steps small steps will let you achieve big things it will
will let you achieve big things it will
will let you achieve big things it will maybe take a little longer but it’s much
maybe take a little longer but it’s much
maybe take a little longer but it’s much more likely that you will keep moving
more likely that you will keep moving
more likely that you will keep moving the motto that we already talked about
the motto that we already talked about
the motto that we already talked about is just getting 1% better each day so be
is just getting 1% better each day so be
is just getting 1% better each day so be consistent start by reading for 5
consistent start by reading for 5
consistent start by reading for 5 minutes a day a difficult book meditate
minutes a day a difficult book meditate
minutes a day a difficult book meditate 3 minutes a day but keep going keep
3 minutes a day but keep going keep
3 minutes a day but keep going keep doing it for one week three weeks four
doing it for one week three weeks four
doing it for one week three weeks four weeks five weeks it will get more
weeks five weeks it will get more
weeks five weeks it will get more eventually at the beginning a new
eventually at the beginning a new
eventually at the beginning a new behavior will definitely feel like I
behavior will definitely feel like I
behavior will definitely feel like I really hate this behavior they don’t
really hate this behavior they don’t
really hate this behavior they don’t want to do this eventually will be
want to do this eventually will be
want to do this eventually will be something like okay I can tolerate it I
something like okay I can tolerate it I
something like okay I can tolerate it I can probably do this and eventually it
can probably do this and eventually it
can probably do this and eventually it will feel like okay I actually missed
will feel like okay I actually missed
will feel like okay I actually missed this when I don’t do it and that’s the
this when I don’t do it and that’s the
this when I don’t do it and that’s the point you want to get to that’s when you
point you want to get to that’s when you
point you want to get to that’s when you have formed a new habit so let’s talk
have formed a new habit so let’s talk
have formed a new habit so let’s talk about four questions that I really
about four questions that I really
about four questions that I really wanted to address in my talk today to
wanted to address in my talk today to
wanted to address in my talk today to you all of you guys the first one was
you all of you guys the first one was
you all of you guys the first one was what are habits well they are automated
what are habits well they are automated
what are habits well they are automated behaviors that we repeat over and over
behaviors that we repeat over and over
behaviors that we repeat over and over again in the same environment and that
again in the same environment and that
again in the same environment and that run in our subconscious minds they are
run in our subconscious minds they are
run in our subconscious minds they are triggered by a cue and there are
triggered by a cue and there are
triggered by a cue and there are rewarded by some form of dopamine
rewarded by some form of dopamine
rewarded by some form of dopamine releasing reward why did I want to talk
releasing reward why did I want to talk
releasing reward why did I want to talk about habits and why do I think that
about habits and why do I think that
about habits and why do I think that there is a problem with habits well 40
there is a problem with habits well 40
there is a problem with habits well 40 to 45 percent of our daily lives that
to 45 percent of our daily lives that
to 45 percent of our daily lives that should say at all but the problem
should say at all but the problem
should say at all but the problem actually is that our brain can’t
actually is that our brain can’t
actually is that our brain can’t differentiate between what’s good for
differentiate between what’s good for
differentiate between what’s good for you what’s bad for you and what’s just
you what’s bad for you and what’s just
you what’s bad for you and what’s just new
new
new the brain just says oh repetition oh
the brain just says oh repetition oh
the brain just says oh repetition oh dopamine this is probably very important
dopamine this is probably very important
dopamine this is probably very important we should do this over and over again
we should do this over and over again
we should do this over and over again that’s not how it is though smoking or
that’s not how it is though smoking or
that’s not how it is though smoking or drinking a lot no no no can’t be good
drinking a lot no no no can’t be good
drinking a lot no no no can’t be good how can we solve this I think awareness
how can we solve this I think awareness
how can we solve this I think awareness is the key to so many things Johannes
is the key to so many things Johannes
is the key to so many things Johannes just talked about it embodied cognition
just talked about it embodied cognition
just talked about it embodied cognition awareness what do you do every day
awareness what do you do every day
awareness what do you do every day what are your behaviors really the small
what are your behaviors really the small
what are your behaviors really the small things that you don’t get you’re not
things that you don’t get you’re not
things that you don’t get you’re not aware anymore because they are so
aware anymore because they are so
aware anymore because they are so subconscious so be aware and if you want
subconscious so be aware and if you want
subconscious so be aware and if you want to change something take very small
to change something take very small
to change something take very small steps something that might seem tiny in
steps something that might seem tiny in
steps something that might seem tiny in a day will turn into something bigger
a day will turn into something bigger
a day will turn into something bigger and real change does take time so be
and real change does take time so be
and real change does take time so be patient and be consistent and where can
patient and be consistent and where can
patient and be consistent and where can solve in all this actually get us how
solve in all this actually get us how
solve in all this actually get us how powerful our habits okay well we’ve been
powerful our habits okay well we’ve been
powerful our habits okay well we’ve been here before and now we’re back here
here before and now we’re back here
here before and now we’re back here changing my habits has not only changed
changing my habits has not only changed
changing my habits has not only changed what I do every single day it has played
what I do every single day it has played
what I do every single day it has played a big part in Who I am today so my
a big part in Who I am today so my
a big part in Who I am today so my change of habits has completely changed
change of habits has completely changed
change of habits has completely changed the course of my life and it has changed
the course of my life and it has changed
the course of my life and it has changed what I thought my boundaries what I
what I thought my boundaries what I
what I thought my boundaries what I thought I was capable of but I’m not
thought I was capable of but I’m not
thought I was capable of but I’m not standing up here today to tell you you
standing up here today to tell you you
standing up here today to tell you you need this habit or this habit to achieve
need this habit or this habit to achieve
need this habit or this habit to achieve something alive or to become the person
something alive or to become the person
something alive or to become the person that you want to be because that differs
that you want to be because that differs
that you want to be because that differs from every single one of you but I am
from every single one of you but I am
from every single one of you but I am standing here today to tell you that you
standing here today to tell you that you
standing here today to tell you that you have to seek and you have to cultivate
have to seek and you have to cultivate
have to seek and you have to cultivate those habits that are good for you
those habits that are good for you
those habits that are good for you the ones that get you closer to your
the ones that get you closer to your
the ones that get you closer to your goals closer to who you want to be and
goals closer to who you want to be and
goals closer to who you want to be and be very very careful with the habits
be very very careful with the habits
be very very careful with the habits that are very bad for you the ones that
that are very bad for you the ones that
that are very bad for you the ones that take you further away from the person
take you further away from the person
take you further away from the person that you want to be and from your goals
that you want to be and from your goals
that you want to be and from your goals your brain cannot differentiate between
your brain cannot differentiate between
your brain cannot differentiate between them so habit shape who you are
them so habit shape who you are
them so habit shape who you are habit shape what you will very likely
habit shape what you will very likely
habit shape what you will very likely keep on doing in the future so ask
keep on doing in the future so ask
keep on doing in the future so ask yourself what bad habits do you have and
yourself what bad habits do you have and
yourself what bad habits do you have and what good habits do you have what small
what good habits do you have what small
what good habits do you have what small step can you take today to change who
step can you take today to change who
step can you take today to change who you are
you are
you are so let me leave you with the words of a
so let me leave you with the words of a
so let me leave you with the words of a wise man we are what we repeatedly do
wise man we are what we repeatedly do
wise man we are what we repeatedly do excellence then is not an act but a
excellence then is not an act but a
excellence then is not an act but a habit thank you
habit thank you
habit thank you [Applause]
”
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