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Small Steps, Big Changes|The Power of Habits | Saurabh Bothra | TEDxYouth@TheShriramMillenniumNoida — Transcript

by TEDx Talks · 2,690 words · 388 segments · language en · Watch on YouTube

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0:00[Music]
0:03so I'll begin with a
0:05question did you brush your teeth
0:08today I hope yes and uh if I ask you why
0:12you would probably say cavities or my
0:15mouth should not smell and who doesn't
0:17brush teeth today in in today's time
0:19right but if I have to ask you another
0:23question did you exercise
0:25today ah come
0:27on I know for a fact 80% of of us don't
0:30do exercise every single day but when
0:34you say that I brush my teeth because I
0:35want to care for my oral health we don't
0:38do exercise when it comes to our
0:40physical health why you might say that
0:43brushing our teeth is pretty easy but
0:44exercise is tough no here is where we
0:47are wrong brushing our teeth is easy
0:50because it has become our habit and
0:53exercise is difficult for us why because
0:56we have not yet developed it as an habit
0:59okay
1:01almost 40 to 60% of our day goes into
1:05autopilot mode like you use your mobile
1:08phone you keep scrolling and you don't
1:10even realize when it is half an hour 1
1:12Hour 2 hours and then suddenly you
1:13realize oh my God I wasted so much time
1:16this happens every single day we are on
1:19autopilot mode for 40 to 60% even 90%
1:23for some people so here is what is
1:25important when you talk about
1:28habits it's the the most important thing
1:31if you talk about physical fitness if
1:33you talk about your professional success
1:36or if you talk about anything that you
1:37want to learn unless and until it
1:39becomes part of our habit or I would say
1:42if unless we are consistent with it it's
1:45not going to work for us and I'm sure we
1:47have had our experiences now let me tell
1:49you why I talk about habits so much and
1:51what has it created in my life so I
1:54started teaching yoga online I was
1:56teaching it before also but I started
1:58teaching it online 22nd March 2020 the
2:01day of lockdown that was day one and I
2:04had three people joining my yoga session
2:06after
2:091,63 days where I have taken a live
2:13session every single day even after I
2:16had dingu I had covid twice I had a knee
2:18injury or I have fallen sick once in a
2:21while still I ensured that I follow a
2:24routine I take my yoga session every
2:26single day in the morning today I had
2:28279,000 ,40 people attending a live yoga
2:33session
2:36now thank
2:38you this is absolutely magical if you
2:42tell someone when you are teaching three
2:44people in an online medium that one day
2:47you will be teaching three lakh people
2:49they would probably think you're joking
2:52and that was the case with me also I did
2:53not realize or I did not even think or
2:56even aim in my life that I would want to
2:58teach three lakh people people in an
3:00online yoga session but it happened why
3:03not because I wanted to come first like
3:05we do in our classes or I wanted to
3:07reach X number of people I just wanted
3:09to follow a habit of teaching every
3:12single day now the interesting part is
3:14of course uh we just heard that we have
3:17the online largest online yoga class we
3:20have a Guinness record on that but the
3:23interesting part is not this the
3:25interesting part is on day one I had
3:27three people on after one year of
3:30regular teaching I had 120 people in my
3:33yoga
3:33session after 2 years I had 1,30 people
3:38after 3 years I was at 81,000 here I
3:41have stopped expecting anything more
3:44than what I have in my life I was so
3:46happy but when you are happy and you
3:48continue following the process this is
3:50what
3:51happens in any habit when you start
3:54doing it consistently you never get
3:56results never if it's a good habit by
3:59the way
4:00uh whenever we keep doing it keep doing
4:03it keep doing it you keep improving on
4:06it magic happens and I still don't
4:10believe today that I'm teaching three
4:12lakh people in an online session we have
4:15in the past four years we have touched
4:1760 lakh people can you just imagine how
4:20many people we have taught and honestly
4:24speaking when I was teaching three
4:25people in my first class I thought the
4:28maximum that I can teach teach is 1,000
4:31that was an impossible number you say
4:32now that you aim for the moon and then
4:34you reach the sky some some prb like
4:36that but this is phenomenal and that's
4:40why I keep telling people that focus on
4:43building a process building a habit and
4:45becoming consistent rather than aiming
4:47for your Target because your target will
4:49always be limited by your mind you will
4:52be able to think oh I want to just Excel
4:54or I want to come first in my classroom
4:56but the the life is much much more
4:59beyond that
5:00yeah so now the obvious question is bad
5:04habits are so simple right you just keep
5:06scrolling
5:07and time is gone but when you want to
5:10build a good habit it is challenging of
5:13course yes what is the difference or why
5:16is a bad habit easy and why is it a good
5:18habit difficult or challenging the
5:20answer is pretty straightforward
5:22whenever you do something which is bad
5:25so now uh we have to also Define bad bad
5:28is not necessary neily bad like
5:30scrolling your mobile phone or eating a
5:32junk food is not necessarily bad but we
5:34consider that for some time as a bad
5:35habit whenever you are doing something
5:38like eating pizza burger or anything
5:41junk you get some pleasure
5:44right and the second point is you don't
5:48have any negative impact if you do it
5:52once if you know that eating cyanide is
5:56poisonous and it's going to take your
5:57life you will never dare to eat it
6:01but eating a pizza is
6:02not once it's not but if you build it as
6:05a habit eventually you end up having a
6:07sedentary lifestyle similarly for good
6:11habits doing a good habit might not
6:14necessarily be pleasurable or rather
6:16starting a good habit let's take example
6:18for exercise
6:20starting that that initial momentum of
6:23exercise is really difficult but once
6:25you do it you might feel that oh yeah
6:27I'm feeling more energetic I'm feeling
6:28more flexible great but starting is
6:31always
6:32tough and second point is there is no
6:35immediate result you do exercise once
6:37nothing
6:39happens you do it twice nothing happens
6:41you do it Thrice one month two month
6:44probably not like that result that you
6:46might be expecting that's
6:49why bad habits are easy to form and good
6:52habits are difficult to form they are
6:54not difficult necessarily it's just like
6:57brushing your teeth and surpr
6:59surprisingly you know what brushing your
7:00teeth is easy but brushing your teeth
7:02before going to bed is still tough
7:05because it's not your
7:06habit and exercise can also become a
7:09habit and it can become very easy for
7:11you we have seen it across three lakh
7:14people join my
7:16sessions average daily attendance in our
7:19classes is
7:2070% you would not even get like in an
7:23offline setup if 10 people have joined a
7:25yoga session seven people don't come but
7:28in an online setup building a habit
7:30becomes so so easy and people want to
7:32exercise with
7:34us and why does that happen how do you
7:37make a good habit easy this is what I'm
7:41going to share there are three simple
7:43things that you need to do if you follow
7:44these three things you can make any
7:47difficult habit which might seem
7:50difficult literally easy for you like
7:52brushing your teeth would you be
7:54interested to
7:55know perfect thank you so much at least
7:57two people said
7:59okay so if you want to make any good
8:04habit easy or you want to stay okay let
8:06me ask you one question how many of you
8:07struggle with consistency of practice
8:09you can raise your hand you have started
8:11something and you couldn't follow it and
8:13you know that it is so important for you
8:14thank you hands down but you couldn't do
8:17it here are three things that you can do
8:20first do not get into All or Nothing
8:22trap let me ask you another question how
8:24many of us have got that super solid
8:27motivation on a Monday morning or first
8:30of uh any month or first of January and
8:33then you picked up okay I'll wake up
8:35early I'll eat clean food I'll read a
8:38page every single day I'll read one book
8:40in a week and I'll complete 52 books in
8:43a in an year and you decided like
8:45multiple things you probably followed it
8:48also for a week but after that when your
8:50motivation went down you stopped doing
8:53literally everything raise your hands if
8:55you have experienced something like this
8:57this is precisely called as the All or
8:58Nothing trap either we do everything or
9:01we stop doing
9:04everything so next time whenever you
9:08start a habit never rely on your
9:11motivation when your motivation is high
9:13you take wrong decisions for your habits
9:16so whenever you are motivated to start
9:18something always choose the least
9:21possible action that you can do when you
9:23are not motivated suppose you not
9:25motivated to read you can still read one
9:28page at least a page Ag and I'm sure if
9:32you decide that you want to read one
9:35book A Week in 12 months you will read
9:38zero
9:40books but if you read one page a day
9:42you'll probably end up reading much much
9:44more than even what you thought so never
9:48ever start doing everything at once take
9:52small steps
9:55and so let me also give you another
9:57example of exercise whenever we think of
9:59exercise we feel we should sweat we
10:02should feel exhausted we should feel
10:04like we have done something then we feel
10:06that we have done Exercise not really
10:08true exercise can be as low as 5 minutes
10:1110 minutes but our mind sets an
10:14expectation what is the expectation the
10:17exercise is complete only when I do it
10:19for an hour for 45 minutes or I sweat
10:23that's not necessarily true you can do
10:25even 10 squats five squats 5 minutes of
10:29high intensity exercise everything is
10:31okay until and unless it is
10:34nonzero so when you are good when you
10:37have energy do 100 but when you are not
10:40good when you are not motivated do one
10:42just don't do zero is that
10:45clear okay perfect so that's step number
10:47one step number
10:50two very
10:52important how many of you have said this
10:55I'm going to start doing X activity
10:57tomorrow and tomorrow we have said the
11:00same thing please raise your hand thank
11:03you now you know what motivation is not
11:06the missing Factor here you are
11:08motivated that's why you are at least
11:10thinking about doing it you know what is
11:12missing setting
11:14intention now what do I mean by setting
11:16intention let me tell you this
11:18first setting intention is going to help
11:23you 40 like it is more 40% more likely
11:26that you will do an activity if you set
11:27an intention Now setting intention is as
11:30simple as taking the decisions before
11:34like one day before and not just before
11:36the activity suppose like uh I usually
11:39teach yoga so my normal examples are all
11:41about exercise but you can relate to
11:42your activity also so someone says I
11:46want to start doing yoga
11:49tomorrow very important for them to
11:51decide what time are they going to do
11:54where are they going to do with whom
11:56they are going to do are they going to
11:57do inside the house or they going to go
11:58to the gym or they're going to go to the
12:00Garden or a Yoga Center why because next
12:03day when they get up and if they have to
12:05take 10
12:07decisions when where how what they will
12:10end up saying I'll do it
12:11tomorrow is it making sense to you yeah
12:15so setting intention means simply
12:17deciding beforehand and probably writing
12:20it down so that you have more clarity
12:22that is how you convert your motivation
12:26into an actual action motivation is
12:29Never Enough you always need an intent
12:33of when what where how etc etc to
12:36actually converted into an action so
12:39that is Step number two you always
12:42decide write down send in WhatsApp
12:45message to your friend or or anyone whom
12:48you want to be your accountability
12:49partner so that you are clear what to do
12:53and this is applicable not just for
12:55habits it's for everything any single
12:58task if if you're not able to do it just
13:00write down when where what how will I do
13:02it and you are 40% more likely to
13:05actually attempt and do that task okay
13:08that's step number two third and the
13:10most important task set an intention
13:14yeah very important very very important
13:17how many of you have said this I am
13:19lazy come on don't be
13:22shy okay
13:25perfect what you tell yourself is what's
13:28going to happen if you say you are a
13:30lazy person you will be a lazy person
13:32forever no scientific tool no
13:35motivational speaker not even God can
13:37help you
13:38here if you say you're lazy that's
13:42true that's just
13:45true yeah very important of what you say
13:49now I am not saying you should lie to
13:52yourself you're waking up at 10:00 and
13:54you're saying to yourself no no I'm a
13:56very active
13:57person not going to work so you don't
13:59have to lie to yourself but very
14:01important that you don't have negative
14:04selft
14:06talk now what does this mean if you say
14:09I'm an active person or let's take
14:11example of you want to become a morning
14:13person so for example you're waking up
14:15at 9:00 and you want to become a morning
14:17person that does not mean you have to
14:19wake up at 4:00 a.m. you just have to
14:21wake up at
14:228:30 you have to do something very
14:25similar very small that justifies what
14:28you want to say to
14:30yourself is that clear so very important
14:33what you talk and I'm telling you a
14:34secret to actually change
14:38this join a group if you want to be a
14:41morning person join a group where
14:42everyone is a morning person if you want
14:44to become an entrepreneur join a group
14:45where everyone is doing business or
14:47talking about ideas if you want to be a
14:49guitarist join a group where everyone is
14:51playing guitar your group will create an
14:54identity for you so when you talk about
14:57habit building and consistency identity
14:59creation is supposed to be the notar
15:01what you want to achieve eventually is
15:04not habit it's an identity today I say
15:06I'm a yoga person why because I've done
15:08yoga for 1,600
15:10days today I say I'm an entrepreneur
15:12because I'm running a company it's an
15:15identity that I live with once you have
15:18your identity set you do not need any
15:21support any motivation you will do
15:24it is that clear so that is the last
15:27thing and the most most easiest thing to
15:30do join a group where your desired
15:34outcome is a normal behavior everyone
15:36behaves in a way how you want to be is
15:40it making sense yes so your friends will
15:43Define your identity if they do wrong
15:46you are very likely I'm not saying you
15:48will 100% do wrong but you are very very
15:49likely to do wrong and if they are doing
15:52good you are very very likely to
15:55actually do good so you have to ensure
15:57that your surrounding also supports your
15:59good
16:00habits that's the last thing I want to
16:02say if you build your habits today your
16:05habits will build your tomorrow thank
16:07you so much

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