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It sucks, but you'll become unrecognizable by Christmas — Transcript

by Christina Mychas · 3,648 words · 509 segments · language en · Watch on YouTube

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0:00Most people are going to spend the next
0:0116 days figuring out exactly how they're
0:03going to change starting in January, but
0:05I'm here to tell you that that never
0:07works. And I know this firsthand because
0:09I used to be a messy, broke shopaholic
0:12in over six figures of debt who hated
0:14who I saw in the mirror every morning
0:16and I always wished I could change. And
0:18it really wasn't until I figured out
0:19what actually works that I was able to
0:21pay off all my debt and stay debt-free,
0:23start building my wealth, and I'm even
0:25doing things that I never thought I
0:27would do ever, like running half
0:28marathon races. But none of this came
0:30from some big New Year's reinvention
0:32where I completely overhauled my life.
0:34It came from these tiny but kind of
0:36weird habits that I did consistently
0:39that builds up to me becoming a
0:40completely different person over time.
0:43And the best part about it is is that
0:44they're a lot easier to do than you
0:46think. So I'm going to give you these
0:47tiny micro habits that you can start
0:49right now to become a completely
0:51different person by January while
0:53everyone else is still trying to figure
0:54it out. And the first one starts before
0:56you've even gotten out of bed. And that
0:58is to buy an alarm clock because what
1:01this is going to do is get your phone
1:04out of the bedroom. This is probably one
1:06of the easiest and low effort things
1:07that you can do to start becoming
1:09unrecognizable because what you're doing
1:11is creating an environment that is
1:13removing those things that distract you
1:15and keep you stuck. And when my phone is
1:17sitting right here next to me while I'm
1:19trying to wind down in bed, yeah, I'm
1:21going to reach for it. And before you
1:23know it, even though I told myself I was
1:25going to go to bed by 10:00 p.m., you
1:26catch yourself scrolling for another 2
1:28hours and then you're completely
1:29overstimulated and you can't get a good
1:31sleep. Not to mention if your phone is
1:33right there first thing in the morning,
1:34what are you going to do? You're going
1:35to check it. And with this one simple
1:37switch, not only are you going to sleep
1:38better, which is going to lead to better
1:40moods, more energy, better performance
1:43at work, but you also automatically bake
1:45in something that gives you a win at the
1:47end of your day and at the beginning. It
1:50is such a simple thing, but it's going
1:51to make a huge difference over time,
1:52trust me. This next one is a lesson that
1:55I am never going to forget that I
1:56learned from a vocal coach that I took
1:58lessons from a few ago. I was struggling
2:00with something called vocal fry like
2:03this, where my voice was just croaking
2:05and I was losing breath at the end of
2:06every sentence. From taking lessons with
2:08her, I learned that my vocal fry was due
2:10to a lack of confidence and I would
2:12often close up my throat and my airway
2:14because I wasn't confident in what I was
2:17saying and I was afraid of being heard.
2:20So what she told me to do every single
2:22morning was to start my day with a big
2:26audible yawn.
2:28And I felt so weird doing that. I feel
2:30weird doing it every single day, but not
2:32only are you letting your air out in a
2:34full exhale so that you can actually
2:36take in a proper breath to get ready to
2:38speak, but it also relaxes you. It
2:41releases tension in the body. And I
2:43think the most important thing that it
2:45taught me was that it gets you
2:46comfortable being heard. Try the big
2:49yawn, see how much you relax, and see
2:50how much easier it is to speak
2:52afterwards. I think you're going to be
2:53really surprised.
2:55This next one is a habit that I'm still
2:56working on being more consistent with,
2:58but every time I do it, I am reminded of
3:00how effective it is. And that is
3:03meditation.
3:04>> Allowing thoughts to come and go
3:07and just resting
3:09the mind on the breath.
3:11>> But I'm definitely not the type to sit
3:12there like this for 15 20 minutes a day
3:15and try to find like Nirvana or all of
3:18that kind of stuff. For me, I like to do
3:20what I call a meditation snack, but I am
3:22always shocked that even if I just do it
3:23for 1 minute, how much calmer and more
3:26relaxed I feel. And the way that I like
3:28to get my little meditation snacks is
3:29through Headspace, who I'm excited to
3:31say are sponsoring this part of the
3:33video because the first time that I
3:35heard Andy's calming, delightful British
3:37voice, I was hooked.
3:39>> There's nothing else to do,
3:42nothing else to think about.
3:44>> I think meditation for a lot of people
3:46is something that we always feel like we
3:47should be doing, but it can be really
3:49intimidating thinking that you need to
3:51sit in silence for 25 or 30 minutes at a
3:54time, but it really doesn't need to be
3:56that long or that complicated because
3:58using Headspace for even just 5 minutes
3:59a day has been shown to reduce stress
4:01levels and if you use it for seven days,
4:03it can even improve sleep. And just like
4:05my vocal coach taught me that yawning is
4:07a great way to release stress and
4:08tension, I also like to do the one
4:10minute breathe meditation even before I
4:12start filming just to calm myself down
4:14and relax my body before I'm ready to
4:17film. Because as soon as the camera
4:18comes on sometimes, I will just tense up
4:21and then I can't breathe, I can't speak
4:23properly. I actually can get quite
4:24anxious before going on camera, so this
4:26always just calms me down. So if you
4:28find yourself feeling anxious,
4:30overstimulated, or overwhelmed
4:31throughout the day, then try a quicky
4:33little meditation snack. And if you want
4:35something guided, which I highly
4:36recommend, then you can try Headspace
4:38completely for free for the next 60
4:40days. It's all going to be linked down
4:41below in the description box, or you can
4:43just scan the QR code right here. That's
4:45crazy. That is two full months of free
4:47access. Two full months of access to
4:49Andy. He has the most relaxing voice.
4:52[laughter] My favorite. Thanks
4:53Headspace. But let me tell you, this
4:55next micro habit is so underrated, and
4:58that is to take shower breaks. Have you
5:00ever heard people say that they get
5:01their best ideas when they're in the
5:03shower? Well, I learned recently that
5:05that's not actually by accident. It's
5:06because that is often the only time in
5:08our day, probably besides when you're
5:10sleeping, that you actually give your
5:12brain a proper break. There's nothing in
5:15your ear, there's no videos playing,
5:16there's no social media scrolling. It's
5:18pretty much one of the few times in your
5:20day where you actually give yourself
5:21space to do nothing. You don't actually
5:24have to take a shower, although I do
5:25encourage you to shower every day, but
5:27it's just simply taking 5 10 minutes
5:29where you just have nothing in your ear,
5:32nothing on the TV, and you don't look at
5:34your phone. I also even started
5:36implementing it when I know I have long
5:38drives to do where I don't put on any
5:40books, any music, nothing. I just let
5:42myself think. And that is truly when my
5:44best and most creative ideas come out.
5:47This next one I kind of need my laptop
5:49to show you, but it is doing homework
5:52for life. Homework for life is something
5:55that has kind of replaced journaling for
5:56me lately because I find it a lot less
5:58intimidating and a lot easier to keep up
6:01with. But what it is is essentially it's
6:02a daily reflection of the most worthy or
6:05notable part of your day. This is
6:08something that I learned from reading
6:09the book Storyworthy by Matthew Dicks.
6:11If you want to become a better
6:12storyteller, definitely check that book
6:14out because if you think about your
6:15day-to-day life, it probably feels
6:17really mundane where most days kind of
6:19feel like a blur. Every day feels
6:21exactly the same and that's kind of also
6:23why time feels like it's passing so
6:25quickly. But the truth is that there are
6:27notable and story-worthy moments of your
6:29day every single day. So basically all I
6:31do is keep an Excel spreadsheet where
6:33column A is the date and column B is
6:36just one sentence of a notable moment of
6:38my day. Not only does it remind you that
6:40life is made up of the little things
6:42that you do every day, but you also
6:43don't need these big dramatic vacations
6:46and big events in your life to make it
6:48feel memorable or notable. And I only
6:51did this practice for a couple of days
6:52before I could start really noticing
6:53those meaningful moments. In my homework
6:56one day I had a moment where I learned
6:57about what it means to be resilient. In
6:59another day I learned that
7:02my dad misses his dad and that my dad is
7:05somebody's kid too. There's just little
7:07things that I just wouldn't have thought
7:09about in those days otherwise if I
7:11hadn't reflected on them. It's literally
7:13a one or two line reflection of your
7:15day, but it's going to have you zoom out
7:17and realize how meaningful your life is,
7:19especially in those mundane everyday
7:21moments that we tend to overlook and
7:23undervalue.
7:25This next micro habit will probably take
7:27you less than two minutes, but it is
7:29going to actually rewire your brain and
7:32change the way you think and feel about
7:34yourself. And all you need to do is pick
7:37your outfit the night before. This takes
7:40maybe five minutes of preparation the
7:42night before, but it's going to make
7:44your morning run so much more smoothly.
7:47And not only is it going to teach you a
7:48lot about your personal style and what
7:50you like to wear, but it's just going to
7:51completely eliminate that feeling of
7:53decision fatigue and overwhelm every
7:55time you open up your closet in the
7:56morning. It's just one less thing to
7:58think about in the chaos of your day.
8:00And if you do plan your outfits the
8:01night before, I beg of you to do this
8:03next habit and that is to plan an outfit
8:06that is anything but leggings or
8:08sweatpants. Now, before you say I'm a
8:10hater, I am not because I can appreciate
8:13a good set of comfies. I like them
8:15myself, but there is science to show
8:17that what you wear literally changes
8:19your brain. So if all you wear every
8:21single day are sweatpants, Uggs, and
8:23hoodies, even though you're comfortable,
8:24you might not actually be feeling your
8:26best, and therefore you might not be
8:28performing at your best. Not to mention
8:30how other people might be perceiving you
8:32as well. I know that we're not supposed
8:34to care about what other people think,
8:36but the reality is is that they do, and
8:39how you present yourself in the world
8:40matters. But if you actually feel good
8:43in your outfit, and it doesn't mean that
8:44you need to wear a suit and tie to work
8:46every day, then there's evidence to show
8:48that you will actually be more confident
8:50in yourself and perform better at work,
8:52and your peers will also perceive you as
8:54being more competent. So taking the time
8:56to get dressed is really an underrated
8:58glow-up habit.
9:00Go for a walk outside at minimum once a
9:02day, and if you can, do it outside in
9:05nature. In fact, doctors in Japan
9:07actually prescribe walks in nature to
9:09their patients because of the physical
9:11and mental health benefits. And this
9:13isn't even about doing things like
9:14losing weight or getting your eight to
9:1610,000 steps a day. This is mainly about
9:18giving your brain a break and resetting
9:19your system. We're not meant to be
9:21cooped up in an office or inside all day
9:23long. So get into the habit of getting
9:25outside and going on walks and just see
9:27how much better you feel after, even
9:28just 10 15 minutes. But let's say you're
9:31stuck in your office all day, you can't
9:32get outside, you can't really get your
9:3410,000 steps that day, then
9:37do some air squats instead. There was a
9:38study recently showing the benefits of
9:40something called a movement snack, where
9:43basically the goal is to interrupt
9:44prolonged bouts of sitting throughout
9:46the day. And this study basically showed
9:48that going for a short walk or doing 10
9:51air squats every 45 minutes throughout
9:53the day effectively improved blood sugar
9:55control compared to sitting all day long
9:57or going for one long 30-minute walk. So
10:00the takeaway here is if you don't have a
10:02lot of time to dedicate to a longer
10:05activity, then mix up your day with
10:07little movement snacks. Air squats at
10:09your desk are quick and easy to do. They
10:11don' take up a lot of space or effort,
10:13or you can just go and walk around the
10:14halls at work for a couple of minutes
10:16and come back. I always like to think
10:18about the saying you don't stop moving
10:20because you get older. You get older
10:22because you stop moving. So these little
10:24movement snacks are a really great way
10:25to introduce movement throughout your
10:27day and get that habit going. Hey, I did
10:29that whole take in a squat, too.
10:31[laughter]
10:32Front load your protein. Look, everyone
10:34in their mother is going to tell you to
10:35eat more protein. It helps with muscle
10:38health, a balanced diet, satiety.
10:40There's a lot of benefits to it. And
10:42depending on things like your age, what
10:43your health goals are, and your kidneys,
10:45for example, the amount of protein that
10:47a person needs is going to be different.
10:49But if you're healthy and you want to do
10:50things like build more muscle, but you
10:52do struggle with meeting your daily
10:54protein target, then you might want to
10:55consider front loading your daily
10:57protein as in trying to get a bit more
10:59protein in your diet earlier in the day.
11:02Not only does it help me meet my daily
11:03targets a bit more consistently, but I'm
11:05less hungry throughout the day. I'm less
11:07likely to overeat, and my sleep has
11:09actually been better because I haven't
11:11been eating as late at night. But one
11:13thing that most of us, especially in
11:14North America, are severely under
11:16eating, and I would argue is a whole lot
11:18more important for a lot more things
11:20than protein is, is fiber. If you guys
11:23didn't know, I'm also a pharmacist and
11:24I've specialized in oncology or cancer
11:26care for the past 10 years, which means
11:28I've seen my fair share of patients
11:30suffering from colorectal cancer, and
11:32the scary thing is is that they are
11:34getting younger and younger. And there
11:36are a lot of reasons for that that we
11:37don't quite understand, but one of the
11:40possible reasons is due to a lack of
11:42fiber and eating a high processed diet.
11:44So one of the simplest things that you
11:45can do is start to increase the amount
11:47of whole foods and fiber in your diet.
11:49Eating things like beans, raspberries,
11:51avocados, kiwis, oats. Not only are you
11:54going to do things like poop better, but
11:56a lot of these foods are actually quite
11:57affordable, and they're really easy and
11:59tasty ways to increase the amount of
12:01fiber in your diet. In general, women
12:03should be aiming for around 25 g of
12:05fiber a day, while men should be aiming
12:07for 30. So if you're trying to
12:08prioritize anything in your diet, let it
12:10be fiber.
12:11This next one is extremely underrated,
12:13and I wish people would do it more
12:14often, but you're going to declutter
12:16your social media just the same way as
12:19you would declutter your closet. Because
12:21the old saying goes that you are the
12:22average of the five people that you hang
12:24out with the most, but these days I also
12:27think that includes who you follow on
12:28social media. So if you are constantly
12:31following people who are flaunting their
12:33wealth and doing clothing hauls or maybe
12:35they rage bait you all the time or they
12:37kind of get you down. If you are
12:38constantly exposing yourself to these
12:40things, then slowly but surely it's
12:43going to seep its way into how you think
12:45and how you act. I find when I watch
12:47creators who are focusing on saving,
12:50investing, decluttering, I'm more
12:52motivated to do that myself versus when
12:54I start following, for example, a lot of
12:56fashion creators or people who are
12:58constantly buying clothing hauls or
13:00testing new makeup, then I start to want
13:02those things. And that's not really in
13:05alignment with my goals these days. I
13:07think it's important to surround
13:08yourself with people who make you feel
13:10good, but also inspire you to do good.
13:12And that goes for your real life and
13:13your digital life. Do something that is
13:15slightly uncomfortable at least once a
13:18day.
13:19I find for me, my version of this
13:21discomfort is to say hello to a stranger
13:24or do something like waiting in line at
13:27the grocery store without checking my
13:28phone. And that's because the world we
13:30live in now is designed for us to never
13:33feel discomfort. The way life is
13:35designed now, if you really don't want
13:36to, you don't need to leave your house
13:38or speak to another human being at all.
13:40And I think it's because of that exact
13:41comfort and lack of friction that we
13:44experience nowadays that is leading us
13:45to feel more lonely and more depressed.
13:48So just like these little movement and
13:49meditation snacks, I like to do little
13:51discomfort snacks in my day.
13:53>> Allowing thoughts to come and go.
13:56>> Because what this teaches you over time
13:57is that the things that make you really
13:59anxious or scared are probably really
14:01not that scary at all. And you're also
14:03teaching yourself the skill of building
14:05resilience. Life is not meant to be
14:07perfectly easy all the time and it's
14:09actually that active avoidance of
14:11discomfort that can make you feel worse.
14:13Lean into it a little bit. It's going to
14:15confidence. And speaking of saying hello
14:17to a stranger, make sure that you still
14:19say hello to your friends. FaceTime your
14:21friends and family regularly. As fun as
14:24it is to be an introvert, loneliness and
14:26social isolation can negatively impact
14:28your health, so it's important to
14:30maintain those social connections. And
14:31don't be the one who waits to hear from
14:33your friend. If you haven't heard from
14:34them, reach out. And this one is
14:36probably one of the most important, but
14:38if you struggle with staying consistent
14:41and reaching your goals, stop setting
14:43them and start keeping promises instead.
14:46But I think because a lot of the goals
14:48that we set for ourselves can feel
14:50really overwhelming, like going to the
14:52gym four times a week or running a
14:54marathon or trying to save an $1,000
14:57emergency fund or trying to pay off
14:58debt, those goals all sound amazing, but
15:01I think when we start thinking about the
15:03work that needs to be done in order to
15:05achieve them, it can feel extremely
15:07overwhelming. And breaking it down into
15:09small, simple steps is very, very
15:11helpful, but I often find that I'd even
15:14bail on that a lot of the times because
15:16I think my brain would still just get so
15:18focused on the fact that that goal just
15:20feels so big and so far away and
15:22therefore impossible. I would take that
15:24as a free pass to basically not do
15:27anything to work towards it at all until
15:29I stopped thinking about setting goals
15:31altogether and instead started keeping
15:33promises to myself. Because every time
15:35you say you're going to do something and
15:37then you don't, all it's going to do is
15:39erode your confidence. And then that
15:41starts seeping into every other aspect
15:43of your life. Goal setting is important
15:45and you should have goals, but it's
15:47really the steps that you take along the
15:49way that's going to help you achieve
15:50them. And the way that you actually do
15:52that is through keeping promises to
15:54yourself. If you say that you want to go
15:57to the gym three times a week, then you
15:58need to keep these tiny promises to
16:00yourself throughout your day to actually
16:02get there. If you want to go after work,
16:04then you need to make sure that you
16:05bring your gym shoes and your gym
16:06clothes with you. You need to make sure
16:08that you pack enough food so that you're
16:09fueled to go. You need to make sure that
16:11you leave work on time so that you can
16:12make it to your class. I like to think
16:14of those little steps that you need to
16:15take throughout the day. Those are the
16:17promises that you keep in order to reach
16:19your goal. And it's that self-confidence
16:21and self-trust that you build through
16:23that evidence that is going to make you
16:25completely unrecognizable. But you know
16:27what? These tiny habits don't really
16:29mean much if all you're relying on is
16:31motivation to do them. So watch this
16:33video next where I show you exactly how
16:34to build discipline and exit your lazy
16:36era for good. Thanks for watching and
16:38I'll see you next week. Bye.

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