Habit Busting By Pete Cohen | Hindi Book Summary | Book Insider | Book Summary in Hindi
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[{'start': '0.000', 'end': '6.560', 'text': 'Hello friends, welcome to Book Insider,\ntoday we are going to talk'}, {'start': '6.560', 'end': '11.679', 'text': 'about the book Habit Busting by Pete Coe. Every\nperson has some habits in his life,'}, {'start': '11.679', 'end': '16.960', 'text': 'some good, some bad, but when we\nwant to change a bad habit,'}, {'start': '16.960', 'end': '23.760', 'text': 'first of all it is important for us to understand\nwhat that habit actually is, that is, the habit has to be'}, {'start': '23.760', 'end': '29.199', 'text': 'known from inside and not from outside. Just like\na scientist'}, {'start': '29.199', 'end': '34.880', 'text': 'observes something in detail with a microscope, similarly we have to\nobserve our habit. Just'}, {'start': '34.880', 'end': '40.960', 'text': 'thinking that I have to leave this habit is\nnot enough. It is important to know when this habit'}, {'start': '40.960', 'end': '46.160', 'text': 'starts, why it happens, what are we feeling at that time\nand'}, {'start': '46.160', 'end': '51.840', 'text': 'what changes come in us after the habit. Now the\nquestion arises that how to understand a habit deeply. The'}, {'start': '51.840', 'end': '59.520', 'text': 'simplest and most effective\nway is self-observation and journaling.'}, {'start': '59.520', 'end': '64.960', 'text': 'Whenever you are about to repeat that habit, pause\nand ask yourself why am I doing this right now, what am'}, {'start': '64.960', 'end': '71.360', 'text': 'I feeling at this moment,\nwhat happened before this and when I do this'}, {'start': '71.360', 'end': '76.799', 'text': 'How will I feel after completing the habit?\nThese questions may seem simple, but when'}, {'start': '76.799', 'end': '82.479', 'text': 'you start answering them honestly,\nyou start getting clarity from within.'}, {'start': '82.479', 'end': '88.720', 'text': 'Suppose your habit is to\npick up the phone and check social media every now and then. Now'}, {'start': '88.720', 'end': '94.640', 'text': 'ask yourself these questions: When did you pick up the phone?\nWhat were you doing at that time? Were you bored? Were you'}, {'start': '94.640', 'end': '100.960', 'text': 'anxious or avoiding something? And when\nyou scrolled for 10 to 15 minutes,'}, {'start': '100.960', 'end': '108.560', 'text': 'how did you feel after that? Satisfied, guilty or even\nempty. This kind of observation will help you understand how'}, {'start': '108.560', 'end': '114.159', 'text': 'this habit is\nconnected to your emotions. Now here'}, {'start': '114.159', 'end': '119.840', 'text': 'comes the matter of journaling. Many people think that\nwriting a journal is a waste of time or boring, but'}, {'start': '119.840', 'end': '125.680', 'text': 'when you make it a simple daily practice,\nit'}, {'start': '125.680', 'end': '131.840', 'text': 'becomes a powerful tool to understand your habits. Take out just 5\nto 10 minutes every day and write down'}, {'start': '131.840', 'end': '137.599', 'text': 'what repetitive things you did during the day,\nwhat was the trigger behind them and how you'}, {'start': '137.599', 'end': '142.879', 'text': 'felt. Do not follow any specific format.  There is\nno need to judge, just write honestly and'}, {'start': '142.879', 'end': '148.400', 'text': 'without judgement. Slowly you will\nstart understanding the patterns. You will be'}, {'start': '148.400', 'end': '154.239', 'text': 'able to see that when you are tired, you\neat more unhealthy food or when you are'}, {'start': '154.239', 'end': '159.920', 'text': 'alone, you spend more time on the phone.\nThese small insights are the'}, {'start': '159.920', 'end': '165.840', 'text': 'beginning of your change because until you do\nnot know the reason behind your habit,'}, {'start': '165.840', 'end': '172.000', 'text': 'you will not be able to change it. The\nmost important thing in this journey is to be honest with yourself.'}, {'start': '172.000', 'end': '177.599', 'text': 'Many times we console ourselves. I do this\njust to remove boredom,'}, {'start': '177.599', 'end': '182.879', 'text': 'but when you go deeper, you come to know\nthat perhaps you are trying to avoid some emotional discomfort.'}, {'start': '182.879', 'end': '187.680', 'text': 'This\nmay be uncomfortable truth, but this is the'}, {'start': '187.680', 'end': '193.280', 'text': 'moment from where real change begins.\nMany people consider habit change a game of will power,'}, {'start': '193.280', 'end': '198.239', 'text': 'but the truth is that\nawareness is more powerful than will power.'}, {'start': '198.239', 'end': '203.840', 'text': 'When you know why the habit is being\nrepeated, then you can stop it consciously'}, {'start': '203.840', 'end': '209.760', 'text': 'or try something else in its place.\nAwareness means coming out of the auto pilot mode.'}, {'start': '209.760', 'end': '216.480', 'text': 'As long as you are on auto pilot, your\nhabit will control your life,'}, {'start': '216.480', 'end': '221.360', 'text': 'but as soon as you become conscious, the\ncontrol comes in your hands. Another thing'}, {'start': '221.360', 'end': '226.799', 'text': 'that should be kept in mind is patience. It takes\ntime to understand your habit deeply. It is'}, {'start': '226.799', 'end': '231.200', 'text': 'possible that you may not be very clear in the beginning,\nbut if you'}, {'start': '231.200', 'end': '235.440', 'text': 'keep observing a little bit daily, then\nslowly the pieces of the puzzle will'}, {'start': '235.440', 'end': '242.239', 'text': 'start connecting and one day you will see yourself that oh\nthis was the reason for this habit. From that day you will'}, {'start': '242.239', 'end': '248.319', 'text': 'start changing, not by forcibly\nstopping yourself, but by getting ready from within. So next'}, {'start': '248.319', 'end': '254.480', 'text': 'time when you catch yourself repeating any of your habits, do\nnot judge it, just'}, {'start': '254.480', 'end': '259.840', 'text': 'observe like a scientist. Talk\nto yourself with curiosity and compassion.'}, {'start': '259.840', 'end': '266.160', 'text': 'Write in a journal and\ntry to understand your habit because only when you'}, {'start': '266.160', 'end': '272.240', 'text': 'understand your habit, you\nget the power to change it. If you want, you'}, {'start': '272.240', 'end': '278.000', 'text': 'can also make this process a little fun\nlike using habit tracking apps,'}, {'start': '278.000', 'end': '283.280', 'text': 'giving some creative name.  Record your habits or\nfeelings with emojis in your journal.'}, {'start': '283.280', 'end': '288.720', 'text': 'Change need not be boring.\nIt can be an exciting journey if you'}, {'start': '288.720', 'end': '294.479', 'text': 'treat it like a game. The\nultimate goal of this whole process is to'}, {'start': '294.479', 'end': '300.320', 'text': 'understand yourself more deeply because habits are not just\nactions. They are'}, {'start': '300.320', 'end': '305.919', 'text': 'connected to our hidden feelings, beliefs and triggers.\nWhen you learn to decode these things,'}, {'start': '305.919', 'end': '311.280', 'text': "you don't just\nchange habits, you change yourself. What emotion or trigger do you think can be hidden"}, {'start': '311.280', 'end': '318.080', 'text': 'behind your most stubborn habit?\nWhenever'}, {'start': '318.080', 'end': '323.440', 'text': 'we think of changing a habit, the\nfirst thing that comes to mind is motivation.'}, {'start': '323.440', 'end': '329.680', 'text': 'But the truth is that no\nbig change is possible with just superficial motivation. For'}, {'start': '329.680', 'end': '335.680', 'text': 'example, if someone says I want to lose weight, then\nthat reason is a little superficial. It is not'}, {'start': '335.680', 'end': '341.360', 'text': 'that it is wrong, but it is\nnot such a powerful reason that we can stay even when difficulties come. For'}, {'start': '341.360', 'end': '347.039', 'text': 'real and lasting change,\nwe need a reason that is'}, {'start': '347.039', 'end': '352.000', 'text': 'connected to our heart, which is connected to our emotions and\nIf you like our free summary that touches upon values,'}, {'start': '352.000', 'end': '357.440', 'text': 'you can subscribe to our channel, buy\nour membership'}, {'start': '357.440', 'end': '362.960', 'text': "or support us through UPI.\nNow let's go back to the summary"}, {'start': '362.960', 'end': '370.240', 'text': 'and this is your powerful why. Now the question\narises that how to find this powerful why. The'}, {'start': '370.240', 'end': '376.400', 'text': 'first step for this is to talk to yourself\nhonestly. Ask yourself'}, {'start': '376.400', 'end': '382.800', 'text': 'why do I want to give up this habit.\nAccept the first answer that comes but do not'}, {'start': '382.800', 'end': '388.720', 'text': 'stop there. Explore what is hidden behind that answer.'}, {'start': '388.720', 'end': '395.680', 'text': 'A very easy and useful way to do this work is the five\nwhy technique. It means that when you'}, {'start': '395.680', 'end': '401.520', 'text': 'tell the reason for your goal, then\nask the why related to it five times. Every time you will get a new level'}, {'start': '401.520', 'end': '408.000', 'text': 'which will take you to your deeper emotional need.\nSuppose you said I want to'}, {'start': '408.000', 'end': '414.400', 'text': 'quit smoking. Now ask why. Answer\nbecause it is bad for my health. Then'}, {'start': '414.400', 'end': '419.759', 'text': 'ask why do you want to improve your health?\nAnswer because I want to'}, {'start': '419.759', 'end': '425.440', 'text': 'live longer. Then why do you\nwant to live longer? Answer'}, {'start': '425.440', 'end': '430.720', 'text': 'because I want to see my children growing up.  I want to\nsee then why is it important for you. The'}, {'start': '430.720', 'end': '436.240', 'text': 'answer is because I want to spend time with them, I\nwant to guide them.'}, {'start': '436.240', 'end': '442.560', 'text': 'Now see, the reason that I had to quit for health in the beginning has\nnow transformed'}, {'start': '442.560', 'end': '447.759', 'text': 'into a deep emotional connection. I\nwant to spend my life with my children.'}, {'start': '447.759', 'end': '454.080', 'text': 'This is your powerful why, a\nreason that is not just connected to logic but to the heart.'}, {'start': '454.080', 'end': '460.080', 'text': 'When you get tired, when your motivation reduces,\nwhen the old habit starts pulling you again, then this why'}, {'start': '460.080', 'end': '465.680', 'text': 'stops you, handles you and reminds you\nwhy you started this journey.'}, {'start': '465.680', 'end': '471.120', 'text': 'Along with this, another way is to\nclear your personal values. Values'}, {'start': '471.120', 'end': '477.199', 'text': 'mean those principles of your life that are\nmost important to you. For some people,'}, {'start': '477.199', 'end': '483.440', 'text': 'honesty is the biggest value.\nFor some, family, for some, freedom, dignity'}, {'start': '483.440', 'end': '488.720', 'text': 'or spirituality. When you connect your habits to\nyour values, then'}, {'start': '488.720', 'end': '494.720', 'text': 'motivation becomes automatic. Think, if\nyour value is self-respect and'}, {'start': '494.720', 'end': '500.479', 'text': 'any of your habits repeatedly makes you feel guilt or shame, then\nthat habit is against your value.'}, {'start': '500.479', 'end': '506.400', 'text': 'clashes and when you realize this,\nthen a natural urge arises within you to'}, {'start': '506.400', 'end': '510.960', 'text': 'change that habit because now\nit is not just about the habit but about your'}, {'start': '510.960', 'end': '516.560', 'text': 'identity. Another amazing\nway is to create an emotional vision. This'}, {'start': '516.560', 'end': '521.519', 'text': 'means that you create a scene with your imagination in\nwhich you are seeing'}, {'start': '521.519', 'end': '527.600', 'text': 'how you will feel after changing the habit,\nhow will your life look, how will you be'}, {'start': '527.600', 'end': '533.200', 'text': 'with people. This is not just thinking, it is feeling\nlike a movie. Imagine'}, {'start': '533.200', 'end': '538.800', 'text': 'that you are feeling confident, energetic and happy\nand the people around you are'}, {'start': '538.800', 'end': '544.480', 'text': 'proud of you. This kind of emotional imagery\ncreates a positive picture in your mind'}, {'start': '544.480', 'end': '549.920', 'text': 'which pushes you in that direction again and again.\nIt becomes the source of your energy,'}, {'start': '549.920', 'end': '556.560', 'text': 'especially when everything seems difficult.\nNow remember that a powerful person is'}, {'start': '556.560', 'end': '561.519', 'text': 'not made in a day. It gradually\nemerges with clarity. It is possible that'}, {'start': '561.519', 'end': '566.399', 'text': 'you may not get the exact words in the beginning, but\nas you connect with yourself'}, {'start': '566.399', 'end': '571.680', 'text': 'in the journal,  Keep writing and keep exploring values,\nyour why will become clearer.'}, {'start': '571.680', 'end': '576.000', 'text': 'Sometimes our why is inspired by others,\nbut the strongest is the one that'}, {'start': '576.000', 'end': '580.720', 'text': "comes from within. Like\nquitting just because friends are saying so, won't"}, {'start': '580.720', 'end': '585.839', 'text': 'last long, but if you\nfeel from within that I have to reclaim my life,'}, {'start': '585.839', 'end': '592.080', 'text': 'then that fire burns for a long time.\nObstacles will come again and again in the journey of change,'}, {'start': '592.080', 'end': '597.600', 'text': 'old patterns will try to return,\nbut when you have a powerful why,'}, {'start': '597.600', 'end': '603.040', 'text': 'you get up even after falling\nbecause there is a deep reason inside you that'}, {'start': '603.040', 'end': '608.720', 'text': 'reminds you every time why you\nstarted. So the next time you think of adopting a new'}, {'start': '608.720', 'end': '614.320', 'text': 'habit or leaving an old habit,\nstop for a moment,'}, {'start': '614.320', 'end': '620.480', 'text': 'connect with yourself, go deeper,\nunderstand not just the what, but the why because when the why is'}, {'start': '620.480', 'end': '626.399', 'text': 'clear, the how automatically starts to seem easy.\nYou too sit alone for a while today,'}, {'start': '626.399', 'end': '632.720', 'text': 'take a notebook and write why I want to leave this habit,\nthen keep extracting more why from that why'}, {'start': '632.720', 'end': '639.040', 'text': 'until you\nreach the depth of your heart.  Then the reason you get will be'}, {'start': '639.040', 'end': '647.279', 'text': 'your truest and most powerful\ncompanion, your powerful mind. What do you think can be'}, {'start': '647.279', 'end': '653.920', 'text': 'your real mind behind your most important change?\nWhenever we'}, {'start': '653.920', 'end': '658.959', 'text': 'try to leave a bad habit, the\nfirst thing that comes in our way is'}, {'start': '658.959', 'end': '664.640', 'text': 'not from outside, but from within us,\nour own beliefs. Many times we keep'}, {'start': '664.640', 'end': '669.760', 'text': "telling ourselves that I can't do it, I\nalways fail, I can't remain disciplined,"}, {'start': '669.760', 'end': '674.880', 'text': 'I am weak and\nwe have believed these things by saying them for so many years that'}, {'start': '674.880', 'end': '681.120', 'text': 'we think it is true, but the\ntruth is that all these are limiting beliefs, that'}, {'start': '681.120', 'end': '687.440', 'text': 'is, such beliefs that prevent us from moving forward.\nOften these beliefs start forming from childhood.'}, {'start': '687.440', 'end': '693.279', 'text': 'A teacher scolded us\nthat you can never concentrate or an'}, {'start': '693.279', 'end': '699.519', 'text': 'elder said that you are lazy and we accept that\nthing inside after listening to it again and again.'}, {'start': '699.519', 'end': '704.959', 'text': 'Now no matter how much\nmotivation we get, if we do'}, {'start': '704.959', 'end': '710.640', 'text': "n't consider ourselves worthy from inside, then the change\nstops even before it starts. Therefore, the most important thing"}, {'start': '710.640', 'end': '717.200', 'text': 'is to identify these limiting beliefs.  And the\nfirst step is to challenge them.'}, {'start': '717.200', 'end': '724.000', 'text': 'Bringing these beliefs to the surface means\nasking yourself honestly what things I'}, {'start': '724.000', 'end': '729.200', 'text': 'think about myself again and again that\nstop me. This can be done very well through journaling.'}, {'start': '729.200', 'end': '735.120', 'text': 'Just keep writing your thoughts without\nfiltering them. As soon as you'}, {'start': '735.120', 'end': '740.880', 'text': 'start writing, you will start seeing\nwhat you have believed about yourself. Now when these'}, {'start': '740.880', 'end': '747.519', 'text': 'beliefs come to the fore, instead of silently accepting them,\nquestion them. Suppose'}, {'start': '747.519', 'end': '753.519', 'text': 'you have a belief that I can never focus.\nNow ask yourself if this is always true. Has there'}, {'start': '753.519', 'end': '760.800', 'text': 'ever been a time when I was completely focused?\nIn most cases, the answer will be'}, {'start': '760.800', 'end': '767.519', 'text': 'yes, in some situations I was able to focus.\nThis is where the change in your thinking begins.'}, {'start': '767.519', 'end': '774.399', 'text': 'A powerful way is to use the belief ladder.\nIn this, we move slowly from the old belief to the'}, {'start': '774.399', 'end': '780.800', 'text': 'new belief, like\nclimbing a ladder. Suppose your limiting'}, {'start': '780.800', 'end': '787.120', 'text': 'belief is that I can never be consistent.\nNow the mind will not accept if you say directly that I am super consistent.'}, {'start': '787.120', 'end': '792.480', 'text': 'So\nin the first step, write, sometimes I  I have been consistent,'}, {'start': '792.480', 'end': '798.240', 'text': 'then if I practice,\nconsistency can improve. Then I am'}, {'start': '798.240', 'end': '803.920', 'text': 'becoming consistent a little bit every day\nand gradually I am a consistent person.'}, {'start': '803.920', 'end': '809.600', 'text': 'This process rewires the brain towards new beliefs step by step.'}, {'start': '809.600', 'end': '815.680', 'text': 'Another strong tool with this is Affirmation Scripting.\nIt means writing new positive beliefs for yourself'}, {'start': '815.680', 'end': '822.000', 'text': 'and speaking them daily, like I am\ncapable of change. I am strong and'}, {'start': '822.000', 'end': '828.639', 'text': 'focused. Every day I am getting better.\nInitially, these things may seem a little strange,'}, {'start': '828.639', 'end': '833.760', 'text': 'but by speaking them daily, they\nstart getting embedded in the mind and gradually your'}, {'start': '833.760', 'end': '839.519', 'text': 'behavior starts changing. Visualization is also a\nvery powerful technique. Close your eyes and'}, {'start': '839.519', 'end': '845.199', 'text': 'imagine yourself that you have\nchanged that habit. Feel that moment.'}, {'start': '845.199', 'end': '850.079', 'text': 'How proud are you, how\nconfident are you? How is your body language?'}, {'start': '850.079', 'end': '855.600', 'text': 'How are people looking at you? When you\nrepeat this scene in your mind again and again, the'}, {'start': '855.600', 'end': '862.079', 'text': 'subconscious mind starts believing it to be real\nand then you'}, {'start': '862.079', 'end': '867.839', 'text': 'start moving naturally in the same direction. Our mind is\nvery intelligent, but the input that is given'}, {'start': '867.839', 'end': '873.680', 'text': 'repeatedly,\nIf you have repeatedly told him that I am a loser,'}, {'start': '873.680', 'end': '879.600', 'text': 'he will believe it to be true, but if you\ntell him daily from now on that I can change, I can become'}, {'start': '879.600', 'end': '886.399', 'text': 'disciplined, I have strength, then\nin a short time his belief will start changing and'}, {'start': '886.399', 'end': '892.240', 'text': 'when belief changes, the behavior also\nstarts changing. Also understand that limiting beliefs are'}, {'start': '892.240', 'end': '898.320', 'text': 'not limited to habits only, they\naffect your entire self image.'}, {'start': '898.320', 'end': '903.760', 'text': 'If you consider yourself weak in any one aspect, then\ngradually that thinking'}, {'start': '903.760', 'end': '909.839', 'text': 'spreads to other areas as well. Therefore, when you\nchallenge a belief, you are'}, {'start': '909.839', 'end': '914.720', 'text': 'not just shifting the habit but the entire identity.\nYes, this process is not instant,'}, {'start': '914.720', 'end': '919.519', 'text': 'sometimes the old\nbeliefs are very stubborn, but if'}, {'start': '919.519', 'end': '924.639', 'text': 'you catch them again and again and keep asking questions, keep\nrepeating new beliefs and keep'}, {'start': '924.639', 'end': '930.160', 'text': 'imagining yourself as a better version, then\nwithin a few weeks a noticeable'}, {'start': '930.160', 'end': '936.079', 'text': 'difference starts coming and the most important thing is to be\nkind to yourself, even if the old belief'}, {'start': '936.079', 'end': '941.920', 'text': 'comes back, do not judge yourself.  Just\nobserve and gently remind yourself'}, {'start': '941.920', 'end': '947.360', 'text': 'that you are now on a new path.\nTransformation is not a linear process,'}, {'start': '947.360', 'end': '952.880', 'text': 'it has ups and downs, but every time\nyou take care of yourself, you'}, {'start': '952.880', 'end': '958.240', 'text': 'become stronger. In the end, I would like to say that\ngetting out of bad habits does not start with'}, {'start': '958.240', 'end': '964.160', 'text': 'just action but with belief. When\nyou catch hold of your limiting beliefs,'}, {'start': '964.160', 'end': '969.360', 'text': 'question them and replace them with new powerful beliefs,\nthen you'}, {'start': '969.360', 'end': '974.720', 'text': 'can change not just your habits but the direction of your entire life. So\ntoday you too sit alone for some time,'}, {'start': '974.720', 'end': '980.480', 'text': 'note down your old beliefs and\ngently question them, then think of a positive belief'}, {'start': '980.480', 'end': '987.759', 'text': 'that you want to see in yourself,\nwrite it down, speak it and feel it and see how the'}, {'start': '987.759', 'end': '992.320', 'text': 'world inside you slowly\nstarts transforming. You too think'}, {'start': '992.320', 'end': '998.079', 'text': 'what is your biggest limiting belief and with\nwhich new belief would you like to replace it.'}, {'start': '998.079', 'end': '1003.279', 'text': 'Many times we keep thinking in our mind\nthat now I have to change, from now on I will give'}, {'start': '1003.279', 'end': '1009.519', 'text': 'up this habit or from now on I will\ntake work seriously, but nothing special happens'}, {'start': '1009.519', 'end': '1016.800', 'text': 'because our  Intention is limited to thinking only, it is'}, {'start': '1016.800', 'end': '1023.199', 'text': 'just a slight intention without any concrete action, which\nflies away like the wind when the challenges of real life'}, {'start': '1023.199', 'end': '1028.640', 'text': 'come in front. This is the reason why\nCohen explains one thing very strongly in this step that'}, {'start': '1028.640', 'end': '1033.919', 'text': 'if you really\nwant change, then it is necessary to take a concrete decision.'}, {'start': '1033.919', 'end': '1040.959', 'text': 'Concrete decision means a\ndecision which is firm, clear and behind which'}, {'start': '1040.959', 'end': '1047.199', 'text': 'you have complete commitment. It is not just a\nmatter of thinking but of doing. Its'}, {'start': '1047.199', 'end': '1052.880', 'text': 'first step is to write your decision. When you\ndecide to leave or change a habit, then write'}, {'start': '1052.880', 'end': '1058.799', 'text': 'it in your own words in a notebook or\njournal, like I will'}, {'start': '1058.799', 'end': '1064.640', 'text': 'wake up every morning at 6:00 am from May 15 and do workout\nor I am quitting smoking from today.'}, {'start': '1064.640', 'end': '1071.679', 'text': 'Such a written statement brings a new seriousness in your mind.\nBy writing, the quick thinking'}, {'start': '1071.679', 'end': '1078.640', 'text': 'turns into a solid reality. The second step is to\nspeak that decision out loud. Yes, say to yourself out'}, {'start': '1078.640', 'end': '1084.320', 'text': 'loud, I am leaving this habit from now onwards.\nI am ready for change. I am committed.'}, {'start': '1084.320', 'end': '1090.080', 'text': 'When you listen to your words, then that\nA kind of verbal contract is formed.'}, {'start': '1090.080', 'end': '1096.320', 'text': 'This voice silences the doubtful thoughts inside you\nfor a while and makes you'}, {'start': '1096.320', 'end': '1103.200', 'text': 'feel the weight of your words. Now the third\nstep is the most fun. Fixing a date for the change.'}, {'start': '1103.200', 'end': '1110.640', 'text': 'Yes, fixing a day from which\nyou will start your new journey. Cohen says'}, {'start': '1110.640', 'end': '1115.919', 'text': 'that when you set a clear change date,\nit gives a signal to your mind'}, {'start': '1115.919', 'end': '1122.320', 'text': 'that this is serious. Imagine if someone says I will\nstart someday, then he may not'}, {'start': '1122.320', 'end': '1128.160', 'text': 'start for years, but if someone says I am\nstarting from Monday, then suddenly he starts'}, {'start': '1128.160', 'end': '1133.760', 'text': 'making preparations and starts making a mindset.\nSo choose a clear date and'}, {'start': '1133.760', 'end': '1139.679', 'text': 'consider that day as the beginning of your new life.\nNow comes the most important step.'}, {'start': '1139.679', 'end': '1144.880', 'text': 'Telling others may sound a little scary,\nbut this is the thing that gives you true'}, {'start': '1144.880', 'end': '1150.880', 'text': 'accountability. When you tell a friend,\nfamily member or colleague'}, {'start': '1150.880', 'end': '1156.640', 'text': 'what you have decided, then there is a natural\npressure to stick to that decision'}, {'start': '1156.640', 'end': '1162.799', 'text': 'and this pressure prevents you from backing out even in difficult times. If\nyou want, you can make a'}, {'start': '1162.799', 'end': '1167.919', 'text': 'commitment to a trusted friend.  You\ncan also make a contract, like if you are'}, {'start': '1167.919', 'end': '1173.440', 'text': 'unable to change your habit, you will have to donate something\nor complete a task. Such'}, {'start': '1173.440', 'end': '1179.039', 'text': 'playful commitments motivate you.\nCohen suggests another interesting thing -'}, {'start': '1179.039', 'end': '1184.799', 'text': 'making a decision journal. In this, you not only\nwrite your decision but also write why'}, {'start': '1184.799', 'end': '1190.240', 'text': 'you took this decision, what is\nyour motivation, in which situations you'}, {'start': '1190.240', 'end': '1196.000', 'text': 'may feel weak and\nhow you will handle those situations. The decision'}, {'start': '1196.000', 'end': '1201.280', 'text': 'journal becomes a kind of your personal road map,\nwhich reminds you every time'}, {'start': '1201.280', 'end': '1206.320', 'text': 'why you are doing this and how you have to\ngo through it. Also keep in mind that a'}, {'start': '1206.320', 'end': '1210.960', 'text': 'concrete decision does not mean that you will be\nperfect, mistakes can happen,'}, {'start': '1210.960', 'end': '1216.559', 'text': 'setbacks can come, but the difference is\nbased on how seriously you take that decision.'}, {'start': '1216.559', 'end': '1222.080', 'text': 'When you have made\na clear promise to yourself and others,'}, {'start': '1222.080', 'end': '1227.520', 'text': 'you are more aware, more\nresponsive and do not give up so easily.'}, {'start': '1227.520', 'end': '1233.520', 'text': 'Visualize that moment\nwhen you start your new habit  Like'}, {'start': '1233.520', 'end': '1238.799', 'text': 'you get up as soon as the alarm rings and get ready for workout without making excuses.'}, {'start': '1238.799', 'end': '1244.159', 'text': 'Imagine the day when someone tells you that\nyou have completely changed now, you are'}, {'start': '1244.159', 'end': '1250.320', 'text': 'not the same as before. Such visuals connect you emotionally with\nthat decision and'}, {'start': '1250.320', 'end': '1257.360', 'text': 'awaken a spark of motivation inside you. If\nyou want, you can also celebrate that decision in a symbolic way,'}, {'start': '1257.360', 'end': '1262.240', 'text': 'like\ngiving up something special on that date or'}, {'start': '1262.240', 'end': '1268.400', 'text': 'buying a new journal or giving yourself a gift.\nThis will make your mind consider that decision as an'}, {'start': '1268.400', 'end': '1274.080', 'text': 'important milestone.\nRemember, as long as the decision remains unclear, your'}, {'start': '1274.080', 'end': '1280.000', 'text': 'action will also remain unclear, but as soon as you\nsay that now it is enough, now I am'}, {'start': '1280.000', 'end': '1286.320', 'text': 'ready to change and write it down, say it,\nfix a date and share it with others, then the'}, {'start': '1286.320', 'end': '1292.320', 'text': 'entire focus of your energy will go towards that change,\nthen it will not remain just an idea, it will'}, {'start': '1292.320', 'end': '1297.520', 'text': 'become a commitment and there is\npower in commitment, so if you really'}, {'start': '1297.520', 'end': '1303.760', 'text': 'want to give up or change a habit, then\ntoday sit down, pick up a pen and write a firm'}, {'start': '1303.760', 'end': '1309.360', 'text': 'decision, think about it.  Why do you want to do it, since\nwhen do you want to do it and who'}, {'start': '1309.360', 'end': '1315.360', 'text': 'can be your witness of this journey and\nalways remember one thing that when you take a clear decision, only'}, {'start': '1315.360', 'end': '1321.039', 'text': 'then the real magic of your journey\nbegins. Leaving any bad habit is'}, {'start': '1321.039', 'end': '1326.400', 'text': 'a difficult task in itself but the\nbigger challenge is that when you'}, {'start': '1326.400', 'end': '1331.840', 'text': 'leave a habit, what will you do in its place\nbecause the mind does not like empty space at all,'}, {'start': '1331.840', 'end': '1338.080', 'text': 'if you just stop the old habit\nand do not give anything new in its place, then the mind will'}, {'start': '1338.080', 'end': '1344.320', 'text': 'automatically go back to the same old pattern,\nthat is why Cohen says in this step that'}, {'start': '1344.320', 'end': '1349.840', 'text': 'you do not just have to leave the bad habit\nbut also have to make a new behavior plan for it,'}, {'start': '1349.840', 'end': '1355.200', 'text': 'that is, now you have to prepare a complete blueprint of what you will do, when will you do it\nand how will you do it,'}, {'start': '1355.200', 'end': '1360.880', 'text': 'think if\nsomeone has a habit of smoking cigarettes every time under stress'}, {'start': '1360.880', 'end': '1366.559', 'text': 'and he wants to leave it, then\nnow he has to think what'}, {'start': '1366.559', 'end': '1371.600', 'text': 'else he can do in that time of stress which is healthier,\nmaybe he does deep breathing or'}, {'start': '1371.600', 'end': '1377.120', 'text': 'listens to music or calls a friend,\nthis planning is necessary because when that same'}, {'start': '1377.120', 'end': '1382.159', 'text': 'stress comes again, then the mind will look for a\nresponse  It will search for new options and if you have'}, {'start': '1382.159', 'end': '1387.440', 'text': 'not prepared a new option beforehand, it will\nreturn to the old habit. In this process,'}, {'start': '1387.440', 'end': '1393.679', 'text': 'first of all you have to understand that your old\nhabit is associated with what time, what place and what emotion.'}, {'start': '1393.679', 'end': '1398.640', 'text': 'You can know this by observing a little bit,\nlike when do you start scrolling on the phone in boredom'}, {'start': '1398.640', 'end': '1404.880', 'text': 'after eating or before sleeping. Then you think'}, {'start': '1404.880', 'end': '1409.919', 'text': 'what new things you can do in these moments\nthat support your goals. Here'}, {'start': '1409.919', 'end': '1415.919', 'text': 'comes a powerful technique called\nimplementation intentions. It means that'}, {'start': '1415.919', 'end': '1421.919', 'text': 'you define your new behavior very clearly,\nlike if I feel stressed, then'}, {'start': '1421.919', 'end': '1428.320', 'text': 'I will do deep breathing for 3 minutes\nor if I feel bored, then I will'}, {'start': '1428.320', 'end': '1434.320', 'text': 'go for a 10-minute walk. This if-then planning\nprepares your mind that'}, {'start': '1434.320', 'end': '1440.400', 'text': 'what action to take in which situation. Now comes the\nsecond important tool, Behavior Substitution'}, {'start': '1440.400', 'end': '1447.280', 'text': 'List. It means that you\nkeep multiple new options ready for your old habit. Like,'}, {'start': '1447.280', 'end': '1452.960', 'text': 'if you eat junk food every time you feel lonely,\nthen you can write some positive options in its place.'}, {'start': '1452.960', 'end': '1458.799', 'text': 'Like eating fruits,\ntalking to a friend, journaling or'}, {'start': '1458.799', 'end': '1464.559', 'text': 'watching an uplifting YouTube video. Keep not just one\nbut three to four options so that'}, {'start': '1464.559', 'end': '1471.039', 'text': 'you have flexibility. After this,\nanother important thing comes routine triggers. When you'}, {'start': '1471.039', 'end': '1476.640', 'text': 'want to form a new habit, then\ndecide a trigger for it which starts it, like'}, {'start': '1476.640', 'end': '1482.480', 'text': 'you start saying affirmations after brushing your teeth\nor do gratitude journaling after lunch.'}, {'start': '1482.480', 'end': '1487.440', 'text': 'When you\nassociate new habits with the existing tasks of your day, they are'}, {'start': '1487.440', 'end': '1492.880', 'text': 'adopted more easily. This is\nalso called habit sticking.'}, {'start': '1492.880', 'end': '1498.480', 'text': 'Another thing that is very important while making a behavior plan is\nclarity. The more clear'}, {'start': '1498.480', 'end': '1504.960', 'text': 'and specific your plan is, the greater will be the chances of success.\nIf you just say that I'}, {'start': '1504.960', 'end': '1510.799', 'text': 'will be healthy from now on, then it is very fast, but\nif you say that I will walk for 20 minutes every morning at 7:00,'}, {'start': '1510.799', 'end': '1517.200', 'text': 'then your mind will\neasily understand and follow that plan. Who suggests'}, {'start': '1517.200', 'end': '1522.400', 'text': 'that you divide your new behavior\ninto small manageable steps. No'}, {'start': '1522.400', 'end': '1527.600', 'text': 'new work is perfect immediately, so\nin the beginning  Just focus on consistency,'}, {'start': '1527.600', 'end': '1533.200', 'text': "not perfection. For example, if you\nwant to start meditation, don't start meditating for 20 minutes"}, {'start': '1533.200', 'end': '1538.720', 'text': 'daily right away. Start with 3 minutes and\nthen gradually increase it.'}, {'start': '1538.720', 'end': '1543.760', 'text': 'Visualization is also helpful in this process.\nImagine yourself doing that new'}, {'start': '1543.760', 'end': '1549.679', 'text': 'behavior. See yourself successfully,\nas if you are confident and capable of'}, {'start': '1549.679', 'end': '1555.760', 'text': 'controlling yourself. This kind\nof mental imagery prepares your subconscious mind for'}, {'start': '1555.760', 'end': '1561.600', 'text': 'action. If you\nwant, you can also write down your new behavior plan. For example,'}, {'start': '1561.600', 'end': '1568.000', 'text': 'make a small checklist\nthat you can tick every day. This creates a kind'}, {'start': '1568.000', 'end': '1573.679', 'text': 'of reward system and every tick\nfeels like a small success that'}, {'start': '1573.679', 'end': '1579.440', 'text': 'gives motivation. You can also use habit tracker apps\nor just make your streak by marking on the calendar.'}, {'start': '1579.440', 'end': '1585.360', 'text': 'Remember one important thing in this journey. Every time you'}, {'start': '1585.360', 'end': '1590.159', 'text': 'avoid the old habit and choose the new\nbehavior, you are'}, {'start': '1590.159', 'end': '1595.919', 'text': 'creating a new neural pathway in your brain.\nIt may be a little difficult in the beginning,'}, {'start': '1595.919', 'end': '1601.360', 'text': 'but with repetition it becomes easy and\nautomatic. This is the real magic of habit change.'}, {'start': '1601.360', 'end': '1606.720', 'text': 'When the new behavior starts\nbecoming a part of your identity, sometimes'}, {'start': '1606.720', 'end': '1612.000', 'text': 'setbacks will also come, this is absolutely normal.\nInstead of feeling guilty at that time,'}, {'start': '1612.000', 'end': '1617.679', 'text': 'ask yourself how can I handle this situation better next time\nand adjust that learning'}, {'start': '1617.679', 'end': '1623.600', 'text': 'in your plan. Every failure is a\nfeedback, an opportunity to improve.'}, {'start': '1623.600', 'end': '1629.360', 'text': 'So now you are ready to design a new behavior plan.\nFirst understand'}, {'start': '1629.360', 'end': '1635.520', 'text': 'which triggers your old habit is associated with,\nthen think what new you can do at that time,'}, {'start': '1635.520', 'end': '1641.200', 'text': 'write down that new action, practice it,\nvisualize it and fit it in your daily routine. And'}, {'start': '1641.200', 'end': '1647.600', 'text': 'remember, habit change is a\nprocess and you are the designer of that process.'}, {'start': '1647.600', 'end': '1653.120', 'text': 'You will decide what will remain in your life\nand what will not. And when this design is'}, {'start': '1653.120', 'end': '1659.039', 'text': 'connected to your values \u200b\u200b\u200b\u200band goals, then\nevery new step of yours will take you towards a better version of yourself.'}, {'start': '1659.039', 'end': '1665.760', 'text': 'Our habits are\nnot made only by our will power or thinking, but  The'}, {'start': '1665.760', 'end': '1672.400', 'text': 'environment around us also has a huge impact on them.\nImagine how difficult it would be to eat healthy if you are in a room where'}, {'start': '1672.400', 'end': '1677.840', 'text': 'junk food is kept in every corner.'}, {'start': '1677.840', 'end': '1683.520', 'text': 'Or how hard it would be to focus if your phone is full of notifications.\nKohan'}, {'start': '1683.520', 'end': '1688.720', 'text': 'emphasizes that if you want to\nchange your habits, then first you have to'}, {'start': '1688.720', 'end': '1693.919', 'text': 'change your environment. You have to\ncreate an environment that supports your new habits'}, {'start': '1693.919', 'end': '1699.919', 'text': 'and discourages old bad habits. The\nfirst step is to do an'}, {'start': '1699.919', 'end': '1706.640', 'text': 'honest audit of your current environment. Look carefully at\nyour room, work desk, kitchen and phone. Are there'}, {'start': '1706.640', 'end': '1712.000', 'text': 'things there\nthat repeatedly lead you to those habits'}, {'start': '1712.000', 'end': '1717.200', 'text': 'that you want to leave,\nlike your phone repeatedly pulls you to social media'}, {'start': '1717.200', 'end': '1722.880', 'text': 'or your bed is so\ncomfortable that you do not get the motivation to get up in the morning. All'}, {'start': '1722.880', 'end': '1728.880', 'text': 'these small triggers\nsilently control your behavior.'}, {'start': '1728.880', 'end': '1734.960', 'text': 'Now you have to do trigger removal, that is, remove or change the\nthings that activate your old habits.'}, {'start': '1734.960', 'end': '1741.440', 'text': 'Suppose you have a\nhabit of scrolling till late at night.'}, {'start': '1741.440', 'end': '1746.559', 'text': 'So before sleeping at night, you\ncan keep your phone in another room or'}, {'start': '1746.559', 'end': '1751.679', 'text': 'put it in airplane mode. If you\neat too much sugar, then'}, {'start': '1751.679', 'end': '1757.279', 'text': 'keep sweets in a place where they are not visible or do\nnot keep them in the house at all. These small changes'}, {'start': '1757.279', 'end': '1762.960', 'text': 'save you from temptation and help in saving will power. On the\nother hand, now you have to insert new'}, {'start': '1762.960', 'end': '1768.480', 'text': 'habit cues, that is, such\nreminders that remind you of your new habit'}, {'start': '1768.480', 'end': '1774.000', 'text': 'and help you take action. For example,\nif you have to exercise in the morning, then keep your'}, {'start': '1774.000', 'end': '1780.559', 'text': 'workout clothes and shoes outside at night\nso that you can see them as soon as you wake up in the morning'}, {'start': '1780.559', 'end': '1786.720', 'text': 'and get ready without thinking. You\ncan write motivational lines on sticky notes and'}, {'start': '1786.720', 'end': '1792.799', 'text': 'stick them on the mirror, fridge or laptop\nor you can set an alarm in the phone'}, {'start': '1792.799', 'end': '1799.120', 'text': 'which reminds you at the right time that\nnow you have to do journaling or meditation.'}, {'start': '1799.120', 'end': '1803.679', 'text': 'Digital environment is also equally\nimportant. Which apps are there in your phone,'}, {'start': '1803.679', 'end': '1809.520', 'text': 'which notifications are coming,\nwhich sites you visit again and again,'}, {'start': '1809.520', 'end': '1815.200', 'text': 'all this is your  Affects productivity and mental state\nIf you know that you'}, {'start': '1815.200', 'end': '1820.640', 'text': 'waste time on Instagram or YouTube,\nyou can hide such apps,'}, {'start': '1820.640', 'end': '1824.399', 'text': 'set time limits or\ninstall productivity apps'}, {'start': '1824.399', 'end': '1829.039', 'text': 'that block distractions Make your home\nscreen a little minimalist and'}, {'start': '1829.039', 'end': '1834.640', 'text': 'keep only those apps that are really needed\nEnvironment is not limited to just physical space The'}, {'start': '1834.640', 'end': '1840.480', 'text': 'people around you also\nshape your habits Kohn says'}, {'start': '1840.480', 'end': '1845.600', 'text': 'that if you surround yourself with people who\nsupport your goals, then'}, {'start': '1845.600', 'end': '1850.880', 'text': 'your success rate increases significantly If you\nwant to improve your fitness, then'}, {'start': '1850.880', 'end': '1856.320', 'text': 'make friends who are themselves health conscious If\nyou want to develop a reading habit, then'}, {'start': '1856.320', 'end': '1861.600', 'text': 'join book clubs or talk to people who\nread books Changing your social circle may seem'}, {'start': '1861.600', 'end': '1866.399', 'text': 'difficult, but sometimes a\nlittle distancing or setting boundaries is'}, {'start': '1866.399', 'end': '1872.320', 'text': 'enough A powerful technique is to\nlook at the environment'}, {'start': '1872.320', 'end': '1878.559', 'text': 'as a game in which you are designing your surroundings for\nyour mission'}, {'start': '1878.559', 'end': '1882.960', 'text': 'If you  Consider yourself an architect who is creating\na supportive world for your future self. Then'}, {'start': '1882.960', 'end': '1888.559', 'text': 'you will choose every object and\ninteraction consciously. For example,'}, {'start': '1888.559', 'end': '1893.520', 'text': 'if you want to develop a writing habit, then\ncreate a cozy writing corner where there is'}, {'start': '1893.520', 'end': '1899.440', 'text': 'no distraction and every time you sit there,\nyour mind goes into writing mode. Every'}, {'start': '1899.440', 'end': '1905.279', 'text': 'habit has a context attached to it.\nIf you eat, watch TV,'}, {'start': '1905.279', 'end': '1910.640', 'text': 'work and sleep in the same place, then the mind gets confused.\nTherefore, it is important to organize the space a little. For'}, {'start': '1910.640', 'end': '1915.679', 'text': 'example, if you\nstudy only by sitting at a particular table,'}, {'start': '1915.679', 'end': '1922.000', 'text': 'then gradually that place will be\nassociated with study in your mind and you will find it easier to focus in that space.'}, {'start': '1922.000', 'end': '1928.240', 'text': 'This is\ncalled contextual conditioning. If it'}, {'start': '1928.240', 'end': '1933.600', 'text': 'seems difficult to change everything in the beginning, then\nstart with small steps. Work on one or two'}, {'start': '1933.600', 'end': '1939.120', 'text': 'habit triggers every week. Gradually,\nyour entire environment will start supporting your new identity.'}, {'start': '1939.120', 'end': '1945.919', 'text': 'Remember, when your\nenvironment is aligned with your intentions, then'}, {'start': '1945.919', 'end': '1951.120', 'text': 'you do not need to be motivated again and again.\nThings happen automatically.  The real goal'}, {'start': '1951.120', 'end': '1956.480', 'text': 'of environment designing is to'}, {'start': '1956.480', 'end': '1961.679', 'text': 'minimize friction. Make it difficult to reach bad habits\nand easy to do good habits.'}, {'start': '1961.679', 'end': '1968.399', 'text': 'This is the secret of sustainable habit change.\nWhen your surroundings push you repeatedly'}, {'start': '1968.399', 'end': '1973.679', 'text': 'in the right direction, you\nget small victories every day and you keep'}, {'start': '1973.679', 'end': '1979.200', 'text': 'growing without much effort. So the\nnext time you want to change a habit, take along not'}, {'start': '1979.200', 'end': '1984.240', 'text': 'only your mind but\nalso your surroundings because the'}, {'start': '1984.240', 'end': '1990.480', 'text': 'right environment is that invisible hand\nthat keeps pushing you towards your best version gently,'}, {'start': '1990.480', 'end': '1996.880', 'text': 'without noise and without force. When we try to\ngive up a bad habit or adopt a new good'}, {'start': '1996.880', 'end': '2002.159', 'text': 'habit,\nwe often think that I will have to do all this alone,'}, {'start': '2002.159', 'end': '2007.840', 'text': 'but this is the biggest mistake. It is\ndefinitely possible to walk alone, but it is'}, {'start': '2007.840', 'end': '2013.760', 'text': 'very difficult. Cohen very strongly\nemphasizes that habit change'}, {'start': '2013.760', 'end': '2019.840', 'text': 'should not be a solo journey, but it\nshould be a team effort. When you have the right people'}, {'start': '2019.840', 'end': '2027.120', 'text': 'who support you, guide you\nand push you at the right time, then you'}, {'start': '2027.120', 'end': '2031.519', 'text': 'Feel more confident and\nstay for a longer time. So'}, {'start': '2031.519', 'end': '2037.679', 'text': 'friends, this was our book summary today.\nHow did you like it? Do let us know by commenting and'}, {'start': '2037.679', 'end': '2042.080', 'text': 'thank you for listening to the summary till the end.'}]