to actually for the last 10 years
had time
advise dozens of companies as
change the habits of their customers made
several of its global companies
but what is most precious in my behind
A couple of hours in the morning in depression
procrastination eating sweet so that
I spent a lot of experiments on myself
over your friends and today let’s
let’s see what happened
probably each of us thought about what
The secret of a long and successful life and
probably immediately some
secret formula development expensive
consultants and everyone thinks that this is
some kind of flight is a millionaire
that if I say that 99 percent success
this is some simple knowledge that you
available since childhood said mom
any neighbor and that’s all
is confirmed by the latest experiments
that is, you should just fine
get enough sleep to reduce your calorie intake
eating an average load doing but loving something
what do you do and so on this list
small enough so what?
is why
reality looks something like this in
America now has about 3 million
a person dies only a year
so because of sugar
that is, because of some bad habit
and to answer the question why
Do not change and what you can do, let’s
Let’s see what science thinks about this for
this we will have to return to 50 thousand
years ago and see
even hundreds of millions of years ago
See how our brain evolved
to begin with, we must understand that 50,000 years
back when we wandered through the savannah and did not
so there was a lot of glucose and energy for
To feed our brain we must understand
that the brain uses per unit volume
Twenty times more energy than muscle
tissue and, accordingly, evolution
effectively work like
most of our decisions
to automatically remove the level and the most
interesting that over the past 50 years ago
while the main evolution took place
rights
the brain did not change much further important
understand that we do not have any one
department and voice that controls us and
there are deep areas of the brain that
evolved from dinosaurs
monkeys who ran through the desert and
the most interesting is that that’s the part
which is responsible for our internal
dialog
more time she only tries
as simple as possible
justify our desire that
is dictated here by these internal divisions
beyond our
our awareness of good news
which are confirmed by the latest
studies that the brain is plastic
each of our automatic behavior
action corresponds to a certain
neural connections and the most interesting thing is that
We can change these links throughout the
of my life and what I want to show
that this is probably one of the only
so if at all
freedom of will and can we at all
some decisions are made by science itself
think that there is no
Larry Charles study, for example,
90-ies have shown that a person even
completely devoid of memory and understanding
why does he do either but also the solution
can safely lead a life of relying on
their very complex habits and even
to develop new at the Duke University
in the sixth year a series of
studies have shown that during the day
people from 40 to 80 percent solution
accepts automatically let’s go back
probably the most common
habits is brushing your teeth
but few of us understand that for example
100 years ago no one brushed his teeth then
there is this habit was not always with us
specifically in America somehow came one
friend to the famous marketer of Hopkins and
this friend wanted to produce toothpaste
which was called a pepsodent and
Hopkins first sent him in three letters
says well, listen to no business
will be because well no one is brushing his teeth
who sell the post but then
I felt a certain challenge here
because he was this moment the most
known hacker habits in
marketing and for ten years he did so
that half of America began to brush teeth
it is interesting to note this paste
It is still not from research that
well confirm that the paste somehow
affects the cleaning of teeth
brushing your teeth before but di pasta which they
sold but it was the only way
distribute this product and cool
that they have changed this behavior so that
used a hopp
he applied the following furmark which to
was already known for
change habits of every habit
there is a trigger that initiates this
automatic behavior
which runs in the brain is
Direct routine is
reward so let’s move on to
practice and look at the example of three
habits that I’m sure will be useful
each of us that in fact the most
important for them to learn
correctly to change but for the beginning I wanted to
would ask a question
that is, how many of you have tried
set a goal for example there
from Monday I want to go to the gym
stop smoking and stop sweating
Time to get to work can be
continue
and they did not work, but I have
repeatedly
well than is
most important when changing habits about
than everyone forgets the first is theory
small steps in fact I’m here
recently underwent a study at the clinic
satin and I was interested to pass the test
on the tolerability of different foods and the concept of
how would I need to change something in
eating habits and atlas for
I isolate this program as something
must change their habits
As a result of the test, I received a recommendation
from 20 items where I had to change
Their habits in 20 areas that they
did the wrong thing on the second day of this
I threw out my paper and tried to eat it
two days I realized that so I feel good
and without these habits I will continue
do what I do because the most
The first important mistake here is when we
We try to change our habits right away.
In many ways, we all remember about
that the brain is lazy and about the fact that each
habit is en suite and Us
now imagine that when you say
your brain so listen here
Tomorrow we are changing stop
whole sugar perry cost of chocolate
We start walking the gym starting SNM
smile read books brain he thinks
so problems do not have to begin
Change your topology at once by ten
there are so many glucose
I’ll find and I need to come up with some
rational excuse for Monday
this all abruptly ended otherwise
very hard and, oddly enough, he
comes up with something, probably about
rationalization can do another
an example which is absolutely familiar there every
of us probably used to hang out before
late
pleasant company for the morning
were very important things and you can
remember that in the morning your brain is without
any hesitation came up with a cool
picture of the world in which these cases are not such
it is important and a dream is the best that
can be with you for the next two hours
The brain in this was trained 50,000 years ago
it is useless to try somehow with him
compete accordingly
Steps let’s take an example of reading books
Let’s see how it can be done
let’s say we’re here I’m spending
experiment with my friend as I want
start reading books every day we
chose the correct right trigger at once
when he sits down at night in bed
its maximum availability is therefore
behavior does not interfere
it is necessary to start reading the book himself, he
such an ambitious man he
Well, we’ll start with 100 pages with
less than 100 pages of me, in principle, not
I wonder how it went through the result we
every week
took a retrospective on Monday he
took the book tells me something
100 pages today I’m not tired
Tuesday read 5 pages in total so
repeated
end of the week that we had by the end of the week
end of the week we did not receive any
new habits but have earned a feeling
learned helplessness
At the end of the second week, he thought that in
principle on anything is not capable and necessary
still quit this occupation
learns new habits in what was a mistake
that is, many of us start
they think of a new business, well, as it should
insert as it were a good goal and in this
is the main problem in this
case it was necessary to greatly reduce
The complexity of this habit is because if
they when I did not read books and it for
I have absolutely new behavior from me
There is no department in the brain which for this
answers how to simplify this first step
Well, we can think well, let’s read
5 pages
But here I went so that even further
him we did the next thing i say
let’s your first habit be this
when you get into bed
You should just take the book in your arms and
all this will be the habit that you
must learn and what we had in
The result is that he took Monday
book in hand if the book is in your hands think
nose so why do not you read the couple
pages on Tuesday gave the books in hands
read there 10 pages the end of the week we
have a new habit and overfulfillment
plan so I think I’m generally superman like
would simply be ahead of myself to remember
small steps
the second important is in any habit you need
add
internal motivation is usually
some kind of anticipation for this habit
she entered the intuitive level of dopamine you
endorphin of its cycle when I look forward to
and get a heap reward
research conducted this topic and about
creativity and resistance to it
The habits that show that the external
motivation does not work for a long time
especially for some creative tasks
but even for routine I have
friends who have been doing yoga for four years
and I quit I ask what you left like
would be four years like it would need a wife
just a ski track to form
neuron connections which is responsible for
it is not yoga
and the problem is that she says I’m doing
because I thought that it was so necessary for that
to be healthy but no
satisfaction did not receive this and
accordingly, here is a big lesson like
Only we start a new habit and
somehow it started on the main
time to spend to learn
it’s sincere to love not because it’s
for something you need to love in itself
process here I will bring my personal
example I 1 week
on Monday 8 pm I walk along the running
track for two hours on the pulse of 120 this
approximately 8 as 8 kilometers per hour
super boring occupation would never
made me just walk because I have to
what I did eventually turned out so that
at this time two hours on the treadmill
this is the only time I can
listen to your favorite books and everytime
already since Saturday morning I think
so when it’s already Monday
quickly return to this running
track and listen to this book because
I have a lot of anticipation as I do not know there
see the next series of the series is
can be anything from since the brain
everything in the context he does not perceive
distinguishes a treadmill from
the pleasure that I receive on this
treadmill that is, it is a pleasure
from the habit it may not be
necessarily direct it can be from
context is the third important thing and which
It is necessary to understand at change of the habits
This accessibility of this behavior to
In fact, in the product design, we
always see that change some
people’s behavior is much easier through
to make them some kind of behavior
easier than through as a motivation which
imposed and outwardly wanted to lead
An example with a gentle habit which is
example of a large company
they did it in their office but this
can you apply everyone at home
there a few years ago and went to
Moscow office google and probably everyone
can find my office want
there lies the snickers
chocolate candy you go in the kitchen there
spikelets
any nishtyak and they thought it over so
what to do with it because we have people
eat a lot of jiang food as entered
would there be some totalitarian state
Well, they would not show well.
forbid snickers Coca-Cola, but why
then everything does not work if it is not
show that if we forbid something
the brain begins to draw even more
attention
If we are trying to resist something
the brain thinks about it all the time
know the best way to make you think about
pink elephant say never please
not thinking about this pink elephant
and you already all did not think about it lived
before this did not grieve and now I think everything
time to the elephant rose if google
banned sneakers and sex most likely
they would have the following effect
half of programmers would go to Yandex
and the other half would rise to
revolution return Sneakers in principle not
what did we plan what they did
they relied on research from
authors are fairly well-known books on the h
that is, pushing they changed the environment
around the decision they made it
behavior is less accessible now when
we come in google and come up
fridge on the eye area, we see
only water below
we see already more harmful juices
and coca-cola it is wrapped up
the area should be bent to open the drawers
get coca-cola to get snickers
It is necessary to solve the whole puzzle
find out where he lies
open a bunch of boxes from you very much
motivated so you can find it and
amazing sneakers cola consumption
not decreased without affecting at times on
motivation does not prohibit all the same
most we can apply ourselves at home
remove sweets from outdoor areas go
further remove sweets in general from the apartment
and comfort sweet well yeah she will give them
take the subway
shops already eat it by itself
completely change your
consumption and here we are already approaching
conclusion that is what I wanted today
tell that we can change ourselves but
I do not need to change myself.
through goals and through there learning new
secret techniques
but you can go back to simple things and
just look at yourself as a set
habits and then gradually
experimenting with the latest
scientific achievements we will understand that
changing habits is the same habit
this is also a skill that gradually
trains
this is the only way to be stable
become a better version of myself thanks
”
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