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How to Create Good Habits (& Actually Stick To Them)

How to Create Good Habits (& Actually Stick To Them)

– Good morning, good life,
welcome back to AmyTV, where we come together to help you go after the life that you want. We are back for another
episode of AmyTV Book Club and this one is a good
one! (clapping hands) #AMYTVBOOKCLUB. That was my RuPaul voice. You’re gonna wanna tune in to this episode to find out how to make your good habits stick with this trick. (upbeat music) I’m so excited because the
book we are reviewing today for AmyTV Book Club is “Atomic
Habits” by James Clear. My friend James, I decided
to match your book today, how are we feeling about it? Yes, yes, yes! If you follow me on Instagram and also the Community
tab here on YouTube, or if you are in Shine
Squad, you got first notice that this is the book
we’re reviewing today. I always like to tell you in
advance what book I’m reading, so that when we come
here to have book club, it’s kind of like a regular book club, where we all read it and
now we must talk about it. Did you do your homework? Mm-hmm, no big deal, I’m gonna carry this
thing all the way through. I wanna say something first. I know James, I think he’s fantastic. His work is incredible, I mean, must follow on Twitter, and
a blog that will help you more than you even knew you needed. But I was kind of hesitant
in choosing this book for the next book club selection, ’cause I thought we were going a little bit too deep into habits, and maybe we needed to
branch out a little bit. But I started reading it
anyway, because I had to, and I quickly changed my mind. This is an AmyTV Book Club book, okay? If you haven’t read it yet, dig in. But I’m gonna be telling
you today why you should, and how you’re gonna be able
to stick with your habits according to what he
writes about in the book that is a little bit different
than what we’ve heard before. And it has to do with who you are. Before I can dig into this review, you know what time it is. I have to give a little
bit of Twitter gratitude, and today I wanna shine
a light on @EvieDriver. Evie, thank you so much
for watching these videos. I acknowledge you for your time, your attention, and your retweet. That was pretty cool, thank you so much! If you would potentially
like to be featured here on AmyTV Twitter gratitude, all you have to do is
follow me on Twitter, and then retweet my latest
video when it comes out. I might randomly select you! As I’m sure you’re not surprised, I have a whole procedure
for reading books, specifically those of
the nonfiction genre. The first step is the reading phase, and this is where I read the book, because that’s a requirement. Next is the download phase, talking about some of the things that resonated most with
me, and then finally, is the execution phase. And this is where I choose one thing that I’m going to do
differently in my life as a result of reading this book. Let’s talk about the reading phase. For “Atomic Habits” I actually, of course, always have a hard copy here, ’cause it’s good to have props in a video. Such a good YouTuber, Amy! But I actually read this book on Audible. I love to be able to scale my time and be able to do things
while doing other things. In this case, it was a lot of working out and driving to the gym. I listened to “Atomic Habits”
on Audible in the meantime. James read the book on Audible,
which made it exceptional, but no matter what you prefer, hard copy, e-book, library book or audiobook, it doesn’t matter what you wanna do, just snag it, because it’s worth it. After I’ve read the
book, I like to go back and flip through all my
highlights, my margin notes, my underlines, anything
that resonated with me so that I can kind of see
what the trends are there. So that’s what I’m gonna
share with you here. One of the early moments of the book is something that made me decide that this was a good contender for AmyTV Book Club, and so I wanna share it with you because it’s definitely helping me a lot, and resonating with me. You know, because you’ve been around here probably for a little while, that I’ve got quite a few
good habits in my life, but there’s always more
that I could be doing. You know that feeling, where you’re like, I can always be doing more,
I can always be doing better. I have that feeling all the time, and so I’m always thinking, what are the things I wish I was doing, what are the habits I wish I had, and that’s what I wanted
to find in this book, something to help me
facilitate some of those. This thing that he said at the beginning is what helped me toward that, and what ultimately made this book a selection for AmyTV Book Club, and that is thinking about your identity. He talks about the fact that, sure, you can say, “I wanna write
more, I wanna work out more, “I wanna blah blah blah blah blah, more.” There’s always something
we can do more of. I just got done saying that, literally, but it’s another thing
entirely to think about how it could actually be who you are. And he talks about identifying yourself and improving and changing your identity. So rather than saying,
“I’m gonna write more, “I’m gonna write every day, “I’m gonna find opportunities
to write more in my life,” start thinking about as, I am a writer, or I wanna be a writer, or let’s just pretend like I am a writer. If you’re a writer, if that’s a thing that
you want in your life, if that’s a thing you wanna
be able to say and own it, then what can you do to facilitate that? And take small steps to make that happen. So the two-step process he talks about is, decide the type of person you want to be, and then prove it to
yourself with small wins. Now obviously, everybody holds themselves accountable differently, but I do think that this is
helpful in a mindset shift, no matter what your personality type is. Knowing that it’s someone you wanna be, and wrapping your mind around that, and using it maybe even as a mantra or a basis for visualization. And then, reverse-engineering that into small steps that
can make that happen. I found so much peace in that. That sounded so much more approachable and so much more exciting than just, oh, where can I find a space of 15 minutes every single day to write? Without the big vision, none
of those intricacies matter. I absolutely loved that about this book, and I really hope that
that’s helpful for you, too. Next, I loved his four simple
steps to better habits. This is where he talks
about those four steps, the cue, craving, response, and reward. The more we start breaking down the different habits in
our life, good and bad, and seeing what each of these things is, and what roles happen throughout a habit, the more we can actually see where the opportunities to change are. So the cue and the craving
are that problem phase, and then the response and
reward are the solution phase. So a good example, one of
the first ones he gave is, your phone buzzes with a new
text message, that’s the cue. The craving is that you wanna know what’s in your text message! (chuckles) I mean, that little red bubble
isn’t gonna check itself! The response is, you grab the phone so that you can check the text, and the reward is that you read the text and now you know exactly what’s in it. And you have sort of that dopamine release of knowing that there’s activity
happening on your phone, and what that activity is. If this habit is considered
bad in your world, which, particularly in mine, it is, I actually can’t think of someone where this would be a super great thing, especially if you’re doing deep work. But if you are checking
your texts so often that you’re getting
distracted from other things, you need to figure out
the cues and the cravings, the responses and the rewards, that are gonna help you to keep this from being such a dominant
presence in your life, such a dominant part of your attention. So he talks about how you can
change some of these things, and how you can make other
options more appealing by making adjustments within this process. I just think it’s so great thinking of what causes a bad habit. If the bad habit is you’re
on your phone all the time, then figuring out, reverse-engineering
that there’s a cue, that notifications are going off, and now how can we fix that from being so consistently happening,
now you can think about really limiting a bad
habit from happening! We don’t often look at
things in that minutia, and sometimes it really
would benefit us to! And finally, he talks
about habit stacking, which I live for. I have quite a few habit
stacks in my life as it is, especially in my morning routine, but it’s always so good to
find new ways to do that. Essentially, what I’m saying is, after you do one habit,
then you’ll start another. When I wanted to start doing
morning pages every day, I said, “After I wash my face, “I’m going to pour myself a lemon water. “And then after I make my lemon water, “I’m going to sit down
and do morning pages.” And with those stacking processes, I was able to integrate this thing that I’ve been doing every single, well, let’s say every single weekday,
for a really long time. But then when you take
that and you also add temptation bundling, it is super fun. Temptation bundling is after you’ve done a habit you need to do, you get to do a habit you want to do. So I liked this because I
kind of combined the two, it was like habit stacking
and temptation bundling, what can we do here? If I need to hit 10,000 steps every day and I’m not doing it, I
can habit stack, right? And I can say, “After lunch, “I will get on the
treadmill for 20 minutes,” just to add those extra steps to my day. But to make that more interesting, I’ll use temptation bundling and say, “After lunch, I’ll get on the
treadmill and walk every day. “While I’m on the treadmill
and walking for 20 minutes, “I get to watch ‘Real Housewives’!” It’s kind of like an opportunity to say, you did something you were supposed to do, now you can do something
that brings you more joy and gets you excited because you did the other thing that maybe was less so. This is super interesting
to me because I think that the pairing of
things can be so helpful, no matter if they’re satisfactory or not, but if it’s exciting to
you, at least the thing that might be harder for
you to do gets easier. I don’t wanna give away the whole book, so I’m really trying to be careful here about what all I say, but
knowing each of those things, just think about your cue,
craving, response, and reward for any habit that’s
going on in your life. Mark that out and say, “Is
this good, is this bad?” And start thinking about
how you can change it. Read the book for a lot better direction on making those changes and
how exactly you would do that. So now let’s go into the execution phase. Those are the things that
resonated with me the most, but this is the thing that
I’m gonna do differently in my own life thanks to this book. There were a lot of options with this, but that last one, the habit stacking, and the temptation bundling, there’s so much opportunity there. And now I wanna be thinking about that a lot more in my life. Like I said, already have
a ton of habit stacks. But now how can I improve
them with temptation bundling? There are still lots of
things I write every week, what do I wish I did this week? I think it’s healthy because
when you see those trends, you can say, “Why am I not doing it? “Why am I not doing that, if I
wish I was doing it so much?” But then there’s the other
things that are like, okay, just guilty pleasure here, can we just have a little bit of that. So what does that look like for you? ‘Cause that’s the thing that I’m going to do differently in my life, and I think that could be so helpful for a lot of other people
who are trying to figure out how do you logistically make this work? Because it’s not just
about the tips and tricks and hacks and strategies. It’s about your mindset. And you’ve gotta be a little
pumped about this life! So how do you get pumped? Let’s talk about what
we learned from James and his book in a tweetable. “Small habits don’t add up. “They compound,” James Clear. Alright, I wanna hear from you! What habit, what good
habit, do you wanna start, that you think that this
book could help you with? Share that in the comments below. And I have one more tweetable for you. Let’s let James know we
appreciate him and acknowledge him for writing this amazing book. Check out the link in the
description to let him know he was a part of #AMYTVBOOKCLUB. That’s all for today, thank
you so much for tuning in. I appreciate it as always. Make sure you subscribe for good vibes, kiss the ones you love (smacks lips) and go after the life you want. Cheers.
(upbeat music) Gettin’ a little weird today. I also have a hair in my mouth, how fun! We are back for another (waggles tongue).

Reader Comments

  1. It was soo helpful!! Totally makes sense. So being a new YouTuber I am trying to get accustomed to this routine and this video of yours for creating new habits came to my rescue 🙂thank you Amy

  2. These days, audio books do it for me because there seems to be no time to sit down and read. Indeed, it's important that we always touch base with the big picture. I love learning about habits because habits are the building unit of one's life

  3. Just opened a couple tabs for YouTube and, Oh look, Amy Landino posted a video. It's rare I see the notification at the time of it's arrival, I'm usually doing something.

  4. Thinking about what causes the bad habit and how can we fix that, taking action to eliminate it. This is a wonderful book recommendation ! Thank you Amy! I was looking for a book to read !!

  5. New habit: Zone neutralizing space.
    Returning Everything my family owns Back to its home or designated spot. At the end of everyday
    Going big here Fam of 4/5 but minds well go big or not go home 😄🤭

  6. I remember Thomas Frank from College Info Geek covering the concept of identifying with the habit you want to develop, such as, like you said here, identifying as someone who writes every day if that's what you want to do. He got it from this book, too.

  7. Very true! It's a great technique to reward yourself once you've implemented a new habit that you may not want to do at the moment. It isn't always "easy" per se, to transition to new habits and routine. – From another self love content creator to another, great video Amy! Love the hairstyle, 🙂

  8. I want to make a better habit of getting up at 5am before I have to take my daughter to school to wake up and prepare for the day.

  9. Amy I finished the book in June and had this day marked on my calendar. I need to be more consistent about using my walker basket because it makes me more independent

  10. I want to start really taking all my time more seriously and figuring out how I can move things around to get more done

  11. This book was amazing. When i started reading I was TRYING to cut out milk and eventually dairy all together to clear my skin. Going from "I'm trying not to drink milk" to "I don't drink milk" took the pressure off almost immediately. THANK YOU for suggesting this book Amy!

  12. I think audiobook will be a good try . I think this will be a good book cause it focus on habits and technology.

  13. I would like to encourage everyone to read other options as well. This is not the be-all-end-all of books.

    If you want to actually make new habits stick….give this one a ready:
    Mini Habits by Stephen Guise.

  14. I "read" audio books, so I can do it when I run. I have you read "The power of habit", it's so good. and they seem to say the same thing in other words ^^

  15. This was one of the best books I've read on habits as it left me feeling more empowered to change. It wasn't just checking items off a list but going deeper into who do I want to be and with that mindset, doing the things that type of person would do. One of the actions I took was a mixture of habit stacking/temptation bundling. I need to workout and I want to watch my AmyTv on YouTube, so if I want to watch anything, I start by doing some strength training and then I can get on the elliptical which is when I can enjoy my YouTube time. I'm feeling stronger, healthier, and it's given me healthy boundaries to not watch hours of something… Unless I feel like working it that much, and usually I don't 😊😂 Great book choice Amy!!!

  16. Hey Amy! I just made a video about how I started to encorporate the Ivy Lee Method that you mentioned in your last video! I loved the video and thank you so much for sharing!!

  17. This book is one of my favorite Audible reads. Also have the hard copy for reference! I loved the pop culture references. They really helped me understand how to really apply these principles. Pop culture + research backed strategies are a boss lady's dream, amiright?!

  18. Atomic Habits is next on my wishlist to get on Audible! I would love to start waking up at 5am every morning. In my attempts I have been able to listen to books and pod casts while enjoying breakfast before the treadmill or dog walk. However some mornings I can't quite make it out of my room and I end up sleeing in. Hopefully reading this will encourage consistency!

  19. So funny that this was your latest book to read. Atomic habits was listed as “books I may enjoy” on audible last weekend and I listened to it on a flight from Louisiana to New York and took notes on the exact points you mentioned here! Love it!

  20. I would LOVE more videos like this – totally your brand and very useful and helpful. I read this book earlier this year and love your take on it.

  21. audio books sound great but there's something about the smell of a new book and flipping through pages that make it part of the whole reading experience. I talk about that on my channel too 🙂

  22. Hi Amy! I´ve loved your videos since way back, and I still do; however, Iately I feel like the introduction is way too long and by the time you start the topic it is already too much. I hope you don't take this as hate, I still think the content is awesome, but I think that it will damage the growth, because just ike you said in a video a long time ago, people who don´t know you yet, would click out of the video before you start the content.

    Keep being great! and thank you for all your work!

  23. I bought this book weeks ago and I had just started reading it! James is great I love his newsletters, what an intellectual writer.

  24. I'm trying to learn a new language, but I'm having a hard time getting into the routine of studying – I think finding a way to implement these practices would help me a lot

  25. Funny enough I watched this video on the treadmill which I have never done before and I thought to myself

    Wow I can play with my phone while I walk for half an hour.


  26. I will look up that book amazon.  Sounds interesting and maybe I could learn how to have better habits instead of being lazy and not doing what I really want to do like lose weight by exercising more, eating better and writing.  Thank you Amy!

  27. Thank you this helped me in so many ways. Good habits that I am now motivated to start with these few tips are :
    1) Buy this book
    2) Get in the gym
    3) Study efficiently
    4) Be a better me

  28. One good habit is definitely finding time to exercise every other day! I always tell myself that I'll just do it tomorrow and I'm tired of feeling that way. I want to be able to build that habit of exercising to better my mind and body <3

  29. Your tips are very helpful . I would like to sleep early to avoid drinking tea or coffee to stay focused during my workday

  30. Am 100% excited for temptation bundling+habit stacking..and am pretty sure that its going to help me a lloooooooooooot..😀

  31. Love your tips. Good habits I am working towards is to workout regularly , be consistent on my work and procrastinate less

  32. I have this book on wish list in audible. Definetely going on the top of priorities after watching this video. Thanks Amy! 🤗💪

  33. I love watching your videos on Monday mornings during breakfast to get me motivated and focused for a great week ahead!

  34. I listened to it last month, really good! Can you get James on podcast since you know him? I’d definitely listen to your interview

  35. When I was trying to quit smoking I didn't say to people "I'm trying to quit", I just told them "No I don't smoke anymore". That mindset was really helpful because my identity went from "being a smoker" to "I was a smoker". Didnt think about using the same technique to build good habits, I'll definitely give it a go!

  36. I truly think Amy started posting once a week not only because of her deserved vacations but also for us to miss her and so we consume more of her other platforms content 😂 Every podcast I hear I crave for the new Sunday video. You bring me such joy and make my coffee break soooo worth it!

  37. I love audio books and podcasts. I dont have time to sit down so I love learning and researching while I cook, clean, and drive. Its how I maximize my time. Works for me but I envy people who sit down and actually read a book. ⭐️

  38. Sounds like a good book! I'm going to sit down and listen to it immediately, because I've done all my "to-do" things of today with time to spare, so I can give myself some nice time to do things for me 😀

  39. Hey Amy, I don't know if you are going to read this, but, I'm from Brazil and I don't know if its an "American style of working", but I don't know how these tips would work for my reality. Can you make a video of how to work on things you want to, and have discipline when your job consume 10hours a day? Or, how to be productive after a stressful day.

  40. Thanks Amy – xo from belgium ( ps :I am more and more thinking about translate your vids in french … Always great tips on you channel <3 )

  41. I love his ideas! I read his blog and watched his interviews. So I decided to get the book – and was kind of disappointed. Maybe it's because I'd gotten all of the important ideas already from the blog and didn't find much new information in the book. Maybe it's his writing style. Anyways: I highly recommend you read his blog.

  42. I have struggled with starting to do the things I want to do and get done. You made me realize forming a new good habit is a lot like breaking a bad habit. I wasn't able to quit smoking until I began seeing myself as a nonsmoker! I want to write a book, but I've never thought of myself as a writer. Can't wait to get the book and read it. I love James Clear!

  43. I am currently reading Atomic Habits and has helped improve my ability or thoughts about going to the gym. It used to be a chore and the last thing from my mind but make sure that I work out for myself to be come stronger because “I am bettering myself and becoming stronger. “

  44. I just had to pause the video because im amazed you started talking about the phone and like the cues and stuff and woooow I didn't ever think of it in this way and im ready to use this to help combat my constant phone problem (sometimes ill have over 24 hours of screen time in a week)

  45. Hey Amy, I love this topic! Love how you broke down the whole concept of the responses & rewards to make other options more appealing. Time to set some great habits! Cheers.

  46. Temptation bundling!! Omg so many opportunities for this. I kept thinking how can I get through all the books I want to. Now I can do them while I clean my house!!

  47. Working out!!!! I just can't seem to even start the darn habit! Going to check out this book,…thanks, Amy!!

  48. My mew habit is to keep the kitchen clean. My reward is the peace of mind that I get from seeing the kitchen clean.

  49. Love this video. Small steps. Small wins to get you to where you want to be. Yes!! Doable. Getting this book asap. Temptation bundling 👀

  50. Hello Amy!
    So pumped to hear you are hiring. Please check out: Hire Me! AmyTV

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