The 1-minute secret to forming a new habit | Christine Carter

Transcriber: Joseph Geni Reviewer: Camille Martínez Transkriptor: Joseph Geni Rezensent: Camille Martínez 筆記者：Joseph Geniレビュアー：CamilleMartínez Розшифровщик: Джозеф Гені Рецензент: Каміль Мартінес

I don't know about you, Ich weiß nichts über dich, 私はあなたのことを知りません、

but when our family got the stay-at-home order in March of 2020, Aber als unsere Familie im März 2020 die Bestellung für den Aufenthalt zu Hause erhielt, しかし、私たちの家族が2020年3月に外出禁止令を受け取ったとき、 але коли наша родина отримала замовлення на перебування вдома в березні 2020 року,

I came out of the gates pretty darn hot. Ich kam verdammt heiß aus den Toren. 私は門から出てきてかなり暑かった。 Я вышел из ворот чертовски разгоряченным. Я вийшов із воріт досить проклятий гарячий.

"Embrace not being so busy," I wrote. 「忙しくないことを受け入れる」と私は書いた。 «Примите тот факт, что вы не так заняты», — написал я. "Обійми не так зайнятий", - написав я.

"Take this time at home to get into a new happiness habit." 「今度は家にいて、新しい幸せの習慣を身につけましょう。」 «Возьмите это время дома, чтобы выработать новую привычку счастья».

That seems hilarious to me now. それは今私には陽気に思えます。 Мне сейчас это кажется забавным. Зараз це здається мені веселим.

My pre-coronavirus routines fell apart hard and fast. 私のコロナウイルス以前のルーチンは、激しくそして速く崩壊しました。 Мои докоронавирусные привычки развалились быстро и резко. Мої докоронавірусні процедури розвалилися дуже швидко і швидко.

Some days I would realize at dinnertime いつか私は夕食時に気付くでしょう Иногда я понимал во время обеда

that not only had I not showered or gotten dressed that day, その日、シャワーを浴びたり、服を着たりしなかっただけでなく、 що я не тільки не прийняв душ і не одягнувся того дня,

but I hadn't even brushed my teeth. でも歯を磨いたことすらありませんでした。

Even though I have coached people for a very long time

in an effective, science-based method of habit formation,

I struggled. Я боровся.

Truth be told, for the first few months of the pandemic,

I more or less refused to follow my own best advice.

This is because I love to set ambitious goals.

Getting into a good little habit Увійти в хорошу маленьку звичку

is just so much less exciting to me

than embracing a big, juicy, audacious goal.

Take exercise, for example.

When the coronavirus hit,

I optimistically embraced the idea

that I could get back into running outside.

I picked a half-marathon to train for

and spent a week or so meticulously devising

a very detailed training plan.

But then I actually only stuck to my ambitious training schedule

for a few weeks.

All that planning and preparation Die ganze Planung und Vorbereitung

led only to a spectacular failure to exercise. führte nur zu einem spektakulären Trainingsausfall.

I skipped my training runs, Ich habe meine Trainingsläufe ausgelassen,

despite feeling like the importance of exercise trotz des Gefühls, wie wichtig Bewegung ist

and the good health that it brings und die gute Gesundheit, die es bringt

has never been more bracingly clear. war noch nie so belebend klar. ніколи не був більш чітким.

The truth is that our ability to follow through on our best intentions, Die Wahrheit ist, dass unsere Fähigkeit, unsere besten Absichten umzusetzen,

to get into a new habit like exercise um in eine neue Gewohnheit wie Sport zu kommen отримати таку нову звичку, як фізичні вправи

or to change our behavior in any way, really, oder unser Verhalten in irgendeiner Weise zu ändern, wirklich,

doesn't actually depend on the reasons we might do it hängt eigentlich nicht von den Gründen ab, aus denen wir es tun hangt eigenlijk niet af van de redenen waarom we het zouden kunnen doen

or on the depth of our convictions that we should do so. oder auf der Tiefe unserer Überzeugung, dass wir dies tun sollten.

It doesn't depend on our understanding of the benefits Es hängt nicht von unserem Verständnis der Vorteile ab

of our particular behavior unseres besonderen Verhaltens

or even on the strength of our willpower. oder sogar auf der Stärke unserer Willenskraft.

It depends on our willingness to be bad at our desired behavior. Es hängt von unserer Bereitschaft ab, bei unserem gewünschten Verhalten schlecht zu sein. Це залежить від нашої готовності погано ставитись до бажаної поведінки.

And I hate being bad at stuff. Und ich hasse es, in Sachen schlecht zu sein. І я ненавиджу бути поганим у речах.

I am a go-big-or-go-home kind of a gal. Ich bin eine Go-Big-or-Go-Home-Art von einem Mädchen.

I like being good at things, Ich bin gerne gut in Dingen, Мені подобається бути хорошим у справах,

and I quit exercising und ich höre auf zu trainieren і я кинув вправи

because I wasn't willing to be bad at it. weil ich nicht bereit war, schlecht darin zu sein.

Here's why we need to be willing to be bad: Deshalb müssen wir bereit sein, schlecht zu sein: Ось чому нам потрібно бути готовими бути поганими:

being good requires that our effort and our motivation Gut zu sein erfordert, dass wir uns anstrengen und unsere Motivation

be in proportion to each other. im Verhältnis zueinander stehen. бути пропорційними один одному.

The harder something is for us to do, Je schwerer uns etwas fällt,

the more motivation we need to do that thing. desto mehr Motivation brauchen wir, um das zu tun.

And you might have noticed, Und Sie haben vielleicht bemerkt,

but motivation isn't something that we can always muster on command. aber Motivation können wir nicht immer auf Befehl aufbringen.

Whether we like it or not, Ob es uns gefällt oder nicht,

motivation comes and motivation goes. Motivation kommt und Motivation geht.

When motivation wanes, Wenn die Motivation nachlässt,

plenty of research shows that we human beings Viele Forschungen zeigen, dass wir Menschen

tend to follow the law of the least effort, tendenziell dem Gesetz der geringsten Anstrengung folgen, як правило, дотримуються закону найменших зусиль,

meaning we just do the easiest thing. Das heißt, wir machen einfach das Einfachste.

New behaviors tend to require a lot of effort, Neue Verhaltensweisen erfordern in der Regel viel Aufwand,

because change is really hard.

To establish an exercise routine,

I needed to let myself be kind of half-assed about it. Ich musste mich da irgendwie halbherzig verhalten. Мені потрібно було дозволити собі бути напівзахищеним щодо цього.

I needed to stop trying to be an actual athlete. Ich musste aufhören zu versuchen, ein echter Athlet zu sein.

I started exercising again Ich fing wieder an zu trainieren

by running for only one minute at a time. indem Sie jeweils nur eine Minute laufen.

Every morning, after I brushed my teeth, Jeden Morgen, nachdem ich mir die Zähne geputzt habe,

I'd change out of my pajamas and walk out the door, Ich würde meinen Pyjama ausziehen und aus der Tür gehen,

my only goal, to run for one full minute.

These days, usually I actually do run for 15 or 20 minutes, Heutzutage laufe ich normalerweise tatsächlich 15 oder 20 Minuten,

but on the days that I'm totally lacking in motivation

or I just feel like I have no time, oder ich fühle mich einfach, als hätte ich keine Zeit,

I still do that one minute.

And this minimal effort always turns out to be way better than if I did nothing.

Maybe you relate.

Maybe you've also failed

in one of your attempts to change yourself for the better.

Perhaps you want to use less plastic

or meditate more

or be a better anti-racist.

Maybe you want to write a book

or eat more leafy greens.

I have great news for you.

You can do and be those things, Ви можете робити і бути такими речами,

starting right now.

The only requirement is that you stop trying to be so good. Єдина вимога - перестати намагатися бути такими добрими.

You'll need to abandon your grand plans,

at least temporarily.

You'll need to consider doing something so minuscule

that it would be better than not doing anything at all.

So right now, ask yourself:

How you can strip that thing that you have been meaning to do Як ви можете позбутися тієї речі, яку ви збиралися зробити

into something so easy you could do it every day with barely a thought?

It might be eating one piece of lettuce on your sandwich at lunch

or going for a one-minute walk outside.

Don't worry -- you'll get to do more.

This better-than-nothing behavior is not your ultimate goal.

But for now, what could you do that is ridiculous easy

that you can do even when nothing is going as planned?

Even though you ultimately might want to do more and be more,

remember that we humans are often too tired

and too stressed

and too distracted

to do the things that we really do intend to do робити те, що ми справді маємо намір робити

and to be the people that we most intend to be. і бути тими людьми, якими ми найбільше маємо намір бути.

On those days,

our wildly ambitious behaviors really are better than nothing.

A one-minute meditation is relaxing and restful.

A single leaf of romaine lettuce happens to have a half a gram of fiber Een enkel blad snijsla bevat toevallig een halve gram vezels

and loads of nutrients.

A one-minute walk gets us outside and moving around,

which our bodies really need.

So try doing one better-than-nothing behavior.

See how it goes.

The goal, remember, is repetition,

not high achievement.

So let yourself be mediocre at whatever you're trying to do,

but be mediocre every day.

Take only one step,

but take that step every day.

If your better-than-nothing habit

doesn't actually seem better than doing nothing,

consider that you're getting started at something

and that initiating a behavior is often the hardest part.

By getting started,

we're establishing the neural pathway in our brain

for a new habit,

which makes it much more likely that we'll succeed with something

more ambitious down the line. більш амбіційні.

Why is this?

Well, it's because once we hard wire a habit into our brains,

we can do it without thinking,

and therefore without needing much willpower or effort.

A better-than-nothing habit

turns out to be incredibly easy to repeat again and again

until it's on autopilot.

This is because we can do it even if we aren't motivated,

even if we're tired,

even if we have no time whatsoever.

And once we start acting on autopilot,

that's the golden moment

that our habit can begin to expand organically.

After only a few days of running for just one minute,

I started feeling a real desire to keep on running,

not because I felt like I should be exercising more,

or because I felt like I needed to impress my neighbors or something, або тому, що я відчував, що мені потрібно справити враження на своїх сусідів,

but because it felt more natural to keep running

than it felt to stop.

Now, I of all people know that it can be incredibly tempting,

especially for the overachievers among us --

you know who you are --

to encourage ourselves to do more

than our designated better-than-nothing habit.

So I must warn you:

the moment in which you are no longer willing to do something unambitious

is the moment in which you are risking everything.

It's the moment you end up checking your phone Це момент, коли ви закінчите перевірку телефону

instead of whatever it is that you intended to do.

It's the moment in which you stay on the couch

binge-watching TikTok videos or Netflix.

The moment you think you "should" do more

is the moment you introduce difficulty and force

and negotiation with yourself.

It's the moment you eliminate the possibility that it will be easy

and even enjoyable.

So that's also the moment

that will require a lot more motivation,

and if the motivation isn't there,

failure will be.

Fortunately, the whole idea behind the better-than-nothing habit

is that it doesn't depend on motivation,

which we may or may not muster.

It's not reliant on having a lot of energy.

You do not have to be good at this.

You need only to be willing

to do something that is wildly unambitious,

to do something that is just a smidge better than nothing. робити щось, що є просто плямою, ніж нічим.

But again, don't do more if you feel any form of resistance. Але знову ж таки, не робіть більше, якщо відчуваєте будь-яку форму опору.

I'm happy to report that after months of struggle,

I am now a runner.

I became one simply by allowing myself to be bad at it.

You definitely could not call me an athlete;

there are no half-marathons in my future.

But I am consistent.

To paraphrase the Dalai Lama,

the goal is not to be better than other people мета не в тому, щоб бути кращими за інших людей

but rather to be better than our previous selves. скоріше, щоб бути кращим за наше попереднє Я.

And that, I definitely am.

When we abandon our grand plans and great ambitions

in favor of taking that first step,

we shift.

And paradoxically,

it's only in that tiny shift

that our grand plans and great ambitions

are truly born.

Thank you.