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  • It doesn't matter if you're a high school student or a doctor.

  • We all struggle with stopping bad habits and implementing good ones.

  • In this video, we'll go over James Clear's highly anticipated Atomic Habits

  • and provide you with actionable advice on how to live more effectively.

  • What's going on guys?

  • Dr. Jubbal, MedSchoolInsiders.com.

  • For those of you who are new here,

  • I have a degree in Neuroscience as well as my M.D.

  • I'm obsessed with life optimization,

  • from study habits to effective sleep and everything between.

  • That being said, I've read a lot of books and research articles on habits and behavior change.

  • And I can confidently say that Atomic Habits by James Clear is one of the best that I have come across.

  • I'll be the first to say that there wasn't necessarily anything new in this book,

  • but it did do a masterful job of synthesizing and condensing the information

  • in a highly digestible and actionable series of steps.

  • First, the underlying principle that this book builds from is the idea that small,

  • incremental changes can result in massive results.

  • Too often, we convince ourselves that massive success requires massive action.

  • However, the compounding effect doesn't just apply to investing.

  • Small 1% improvements in your life compound to create astounding effects in your life.

  • For example,

  • if you improve 1% each day for a full year,

  • you'll end up 37 times better by the end.

  • As James says,

  • habits are the compound interest of self-improvement.”

  • Sure, a 1% better or worse choice in the moment seems insignificant,

  • but these countless moments add up to who you are day-to-day.

  • Success is the product of daily habits-

  • not once-in-a-lifetime transformations

  • This effect applies to both positive and negative compounding.

  • Productivity compounds,

  • meaning that automating an old task or mastering a new task allows you to handle more without thinking,

  • allowing your brain to focus on other areas.

  • Same with knowledge

  • learning one new idea doesn't earn you your M.D.,

  • but a commitment to lifelong learning can make you an excellent doctor.

  • Your negative self-talk compounds as well.

  • The more you tell yourself that you're not good enough,

  • or stupid, or worthless,

  • the more you'll interpret life through that lens and ingrain it further and further.

  • Next, understand that progress is not an overnight event.

  • James Clear hits the nail on the head when he describes breakthrough moments

  • as the result of many previous actions.

  • You don't simply work out for one month and see a huge body transformation.

  • Habits often appear to make no difference

  • until you cross a critical threshold and unlock a new level of performance.

  • He describes this Valley of Disappointment in the early and middle stages,

  • where you are expecting to make linear progress.

  • However,

  • those most powerful outcomes are delayed.

  • To make a meaningful difference,

  • habits must persist past the Valley of Disappointment

  • and cross the Plateau of Latent Potential.

  • I've said it time and time again on this channel,

  • Your motivation or goals or inspiration will not carry you,

  • but your systems will.

  • Or as James Clear eloquently says,

  • you don't rise to the level of your goals,

  • you fall to the level of your systems.”

  • If you're having trouble changing your habits,

  • the problem isn't you.

  • The problem is your system.

  • Goals are about the results you want to achieve.

  • Systems are about the processes that lead to those results.

  • Clear points out a few issues with goals.

  • First,

  • winners and losers have the same goals.

  • We concentrate on those who end up winning

  • and mistakenly attribute their success to their ambitious goals.

  • This is a textbook example of survivorship bias.

  • Second,

  • achieving a goal is only a momentary change.

  • When you solve problems at the results level,

  • you only solve them temporarily.

  • In order to have sustained improvement,

  • you need to solve them at a systems level.

  • And third,

  • goals restrict your happiness.

  • The implicit assumption behind any goal is that once you reach the goal,

  • then,

  • and only then,

  • will you be happy.

  • If you're a pre-med or medical student,

  • you understand the concept of delayed gratification in becoming a doctor.

  • That is exactly what is going on here.

  • Goals create a dichotomy.

  • Either you achieve your goal and are successful,

  • or you fail and are a disappointment.

  • If you instead fall in love with the process rather than the product,

  • you don't have to wait to give yourself permission to be happy.

  • Now Clear describes three layers of behavior change

  • outcomes,

  • processes,

  • and identity.

  • Changing your outcomes would be something like losing weight,

  • or getting into medical school.

  • This operates on the level of goals.

  • The second layer of changing your process would be something like

  • implementing a new routine at the gym,

  • or going through the Med School Insiders website to optimize your medical school application.

  • This applies to changes in your habits.

  • The third and deepest layer is changing your identity.

  • If you believe you are a fit and athletic person,

  • or believe you are well suited to be a doctor,

  • your behaviors and results will follow.

  • This applies to changes in your beliefs.

  • Changing your beliefs change your identity, and this is the most powerful agent of change.

  • To illustrate this point, take two people who are trying to quit smoking.

  • When offered a cigarette, the first person says

  • no thanks, I'm trying to quit.”

  • But the second saysNo thanks, I'm not a smoker.”

  • This is a small and subtle difference,

  • but this power of language is tremendous.

  • The goal is not to read a book,

  • but rather to become a reader.

  • The goal is not to get an A in organic chemistry,

  • but to become an excellent student.

  • The goal is not to bike 100 miles,

  • but become a cyclist.

  • On the flip side, this can work against you.

  • Be careful of saying things like,

  • “I'm bad at mathor “I'm not a morning person”.

  • To get an A in math or consistently wake up at 5 AM now results in cognitive dissonance,

  • where your behaviors and beliefs contradict one another.

  • And people hate contradicting themselves.

  • This all sounds well and good,

  • but how do I actually get my desired identity to stick?

  • Well, the more you repeat a behavior,

  • the more you reinforce the identity associated with that behavior.

  • Each experience in life modifies your self-image,

  • but I didn't consider myself a YouTuber after uploading just my first video.

  • But after dozens and dozens of uploads,

  • my self-image began to change.

  • This is a gradual evolution.

  • We don't change in one moment,

  • but rather we change bit by bit,

  • day by day,

  • habit by habit.

  • The most practical way to change who you are is to change what you do.

  • Every time you write a page,

  • you are a writer,

  • and you are reinforcing this identity.

  • But each time you engage in a bad habit,

  • you're reinforcing that identity as well.

  • Changing your identity is a simple two-step process.

  • First, decide the person you want to be.

  • And second, prove it to yourself with small wins to reinforce that identity.

  • But easier said than done.

  • And that brings us to The Four Laws.

  • The Four Laws are the prescriptive method of this book

  • the actionable steps on how to actually change your habits.

  • But to understand how to change habits,

  • it's first essential to understand what purpose they serve.

  • Habits are essentially autopilot scripts your brain writes

  • to decrease the cognitive load of solving recurring problems.

  • The first time you walk to a new class,

  • you spend significant effort figuring out where exactly it is.

  • But after a couple of days,

  • you no longer consciously even think about it.

  • Habits are essentially a memory of steps that solved a problem in the past.

  • And whenever the conditions are right, you draw on this memory and automatically apply the same solution.

  • By offsetting these functions to your subconscious,

  • your conscious mind has more space and resources to address novel stimuli.

  • I'm a huge proponent of discipline and systematic habit formation.

  • and I often get asked whether all this structure makes my life dull.

  • Absolutely not.

  • As Jocko Willink says,

  • "discipline equals freedom."

  • People without a grasp on their habits are those with the least amount of freedom.

  • Without good financial habits, you'll always be short on cash.

  • Without healthy food and exercise habits,

  • you'll be constantly lethargic.

  • Without good habits, you'll always be behind the curve.

  • And with effective habits, you open up more time for yourself,

  • and your mind is free to focus on new challenges and new experiences.

  • Similar to the habit cycle proposed by Charles Duhigg in The Power of Habit,

  • James Clear describes four steps

  • cue, craving, response, and reward.

  • First, the cue triggers your brain to initiate a behavior.

  • This indication triggers a craving, which is the motivational force behind every habit.

  • Third, the response is the actual behavior that is performed,

  • and finally, the rewardthe end goal of every habit.

  • The first two steps, cue and craving,

  • are the problem phase,

  • and the last two steps, response and reward, are the solution phase.

  • For example,

  • The cue is you've reached a difficult problem in your MCAT studying

  • Next, the craving.

  • You feel stuck and want to relieve your frustration

  • Third, the response.

  • You pull out your phone and check Instagram

  • Number four, the reward.

  • You satisfy your craving and feel relieved.

  • Checking social media becomes associated with feeling frustrated or bored while studying.

  • Thank you for watching part one,

  • at part two we'll be covering each of the individual four laws

  • and show you actionable steps on implementing good habits and eliminating bad habits.

It doesn't matter if you're a high school student or a doctor.

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B1 中級

新しい習慣をつくる究極のガイド - アトミックハビッツの本まとめ【前編 (Ultimate Guide to Building New Habits - ATOMIC HABITS Book Summary [Part 1])

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    Summer に公開 2021 年 01 月 14 日
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