most of what we do in any given day is not conscious choice it's habit mm-hmm right so cheat University did a study and I think they found that 56 percent of what we do in any given day it's habit so we give us house far too much credit that we're actually deciding what we do on any given day no we're not most of it is habits so the way you make a new behavior turn into a long-term habits right is you stick your on so an existing habit right you piggyback here Monceau it because you're
already doing the other habit without thinking about it that's by definition what habit is right I say you're making it much more likely but you're gonna do it in too long terms certainly here in the UK we love a cup of tea in the morning or a cup of coffee for many people for many of my patients one of the first things they do in the morning is go downstairs or go to a different room I bought the castle on the had I say brilliant habits to stick on a new behavior and for a number
of years when I had I can I put it but if an unhealthy relationship with caffeine and coffee I should say yeah I said he'd be working on a reduced dramatically but when I did you know I would go and weigh up my coffee I'd put it in the French press and I put the time on for four minutes right during those four minutes I would do a body weight strength workouts right so for about three years I never missed a day of doing a strength workouts why I was never gonna miss my morning cup
of coffee which meant I was never gonna miss my strength workout and it's trying to find these little pockets in the day where you can fit in one of these 5-minute health snacks and you know I will also acknowledge that one I because I've gone through phases here if not having any caffeine at all and I felt great actually when I've kept the caffeine really really good but then initially I wouldn't do my strength workout anymore because I did it whilst the coffee was brilliant yeah so I've had to find another habit exactly a new
way and here's the other thing right I'll say it's just so people know that this really can worth all of us no matter whether we're working shifts what whatever our family life is whatever our lifestyle is those three how snacks that I've asked people to be five days a week even give people weekends off if they want and rights if you want you can do what I do which is I get up in the morning and I do five minutes of mind farm Lisa body formulas of heart so within 15 minutes of waking up up
from the whole plan and I know if the rest of day I know it's worries have already done it now what actually happens when you do that is it bleeds into the rescue there you end up doing more behaviors later in the day because you've already done it even though that's not a requirement why it's but if you don't want to do it then that's fine if you want to do mind in the morning body at lunch and heart in the evening that's fine as well if you want to do all three in the evening
that's fine it's it's flexible it's flexible we can personalize it we can take ownership yeah right I'm I'm I hope giving people a framework hmm and then people can use that framework and personalize it for them yeah it could be for example when you come home from work one I don't know about you first thing I do want to come home from work is I take off my smart clothes and puts on some comfy clothes like a t-shirt have some jogger bottoms right so that's another what I call a transition point where you can stick
in a five minute house nice so if when you come in through your front door you go into your bedroom so you change your clothes right you know if you want to do a five minute yoga flow then you can leave you yoga mat there so you're prompted with a visual trigger every time you come back from work oh you know what before I go into the kitchen why get involved with anything else or unwind in any other way let me just do my five minutes of you again making it easy you make it easy
and then what happens what are you bringing back the ripple effect if you if you come back from work stressed right like many for still uncommon yeah come on at all and the first video when you coming through the door is do a five minutes work out some sort whether it's a family yoga thorough or a five-minute hits workouts rights you're gonna burn off some of that stress because fundamentally what other body stress response does it Prime's us for physical activity it climbs us to run away from a lion right so if you can burn
off that stress energy it's gonna change your evening you're gonna be more present with your children your partner with your friends you're gonna be less inclined to drink maybe as much alcohol as you might have done because you process someone out stress so these are just little options gratitude if you wanted to gratitude before you go to bed right you got to leave a gratitude journal next your bed a journal that you like with a pen sounds simple right but if you don't what is gonna happen you're gonna guess a bed one night feeling a
bit tired ah you know what you're not have to knows downstairs pens are forget it before you know you're not doing any more right so I have literally outlined all these little tips on how you make these habits sake but the reason why you want to do the same habit each day because let's say on a body workout you like well I like it I like a strength workout I like it a high intensity interval workout I like a yoga flow right well the reason why initially at least you should stick to the same ones
it's because you want to remove decision-making you want to remove procrastination so if you come back from work and think okay you know I get it I'm gonna do my 5 minute workout every day want to come home from work before I play with my kids so before I do anything else if each day you have to decide whether you strength today you don't want maybe I should a bit yoga how'd you know what I'm gonna do an interval workout today maybe I should you dancing before you know it you've wasted energy and cognitive energy
trying to figure out and you end up doing nothing yeah so I say it doesn't matter what you choose just choose remove that interference remove that interference now when you get really good and drilled in after a few months sure you want to change it about fine but don't do that initially follow the rules of behavior change no don't get I want say too cocky don't get too sure too quickly right there is a certain way that human beings make behavior if you do not stick it onto an existing habit and you aren't dramatically reducing
the likelihood off you've been out to do it in the long term yeah and if you know we're so busy these days if you think oh when I've got time today I'm gonna do my five minutes body and my five minutes mind you don't want you you ain't ever gonna get time you
