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It's great to be with you guys today. I
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had to get up at like 4:00 in the morning
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because I live in the wine country.
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And so driving down here
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early in the morning and the sun was
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coming up. It was on one hand I
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wanted a little more sleep. On the other
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hand, it was a beautiful morning
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coming in. I teach at
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Stanford University. I do that one day a
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week. I figured out how to do that along
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with the Internet and phone calls and
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what have you and why. It works all about
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behavior and how you
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design to change people's
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behaviours. And what
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we're going to do right now?
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We're going to practice some behavior
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change, and the organizers of this event
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have been very good at providing some
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supplies, so I want all of you to look
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under your seat right now and see what
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surprise is waiting for you.
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What I want you to do.
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And we debated whether we should really
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do this or not. But we're going to do it
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is. I want you to tear off one piece of
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floss like this. And what we're going
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to do, don't do it quite yet. We're going
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to practice what I call a tiny habit.
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And in this case, we're going to do
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something very, very small. And I'm going
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to have you floss one tooth. Not yet.
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We're going to do it all together. I know
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some of you think that that's kind of
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gross, but we can do
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this now. There's one more piece,
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and I'll explain this a little bit later
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in my presentation after you
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do a tiny behavior that you want to
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repeat in the future or maybe expand.
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What you need to do is celebrate
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victory immediately, right away. So I'm
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not talking about going out to the bar or
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going to making cookies or what have you.
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You need to tell yourself in some way
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that you're awesome. OK, so we're
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going to practice this. There's a few
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ways to do this. I've mapped out ten
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different ways to celebrate, but we're
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going to start with one that's pretty
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common, that works, and it goes
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like this. I'm awesome.
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OK, you ready, 123? I'm
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awesome. OK.
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Let's try another celebration.
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And this one is bingo ready
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. 123 Bingo.
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Awesome. Now I'm
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awesome. There are some people.
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When they're working with tiny Habits
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from me, they like doing a little dance
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and that makes them feel like, yeah, I'm
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rocking it, OK, so. Ready Little
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Dance 123.
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Awesome. OK, now we're going to get to
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this in a minute, so just hang tight.
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I'll give you a little bit of background
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and we're going to practice this
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together. You guys are great sports and
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practicing the celebrations with me. I'm
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obsessed with how behaviour works.
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Even on vacation I'm thinking about
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behaviour. I'm watching baby, I'm reading
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stuff on it. I'm trying to understand it
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systematically and when I'm
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sleeping and this is a little bit scary.
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I'm thinking about behavior, model
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behavior, grid domino actions,
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motivation waves. In my sleep. And this
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happens almost every night now, so that's
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a little freaky, but I learned things, so
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that's nice. I would have never
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expected that a year ago
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that today I would be doing
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506070 push-ups a day,
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but all this is part of being obsessed
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with the behaviour and one of the things
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that you need to do if you is
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practice changing your own behavior and
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that gives you an understanding of how
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behaviour works now. The
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way I arrived here.
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Was very much like the flossing, but a
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little bit different. And this was the
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equation. After I pee, I will
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do 2 push-ups. OK, so
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I'd use the facility. Yes, technically
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you flush the toilet 1st and then two
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push ups. And you're done and you go,
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awesome. OK, that's yeah, OK,
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awesome. Yeah, well, after two it's
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really easy. You move on, then you do 5,
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then you do 8. And it
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the current where I'm at now, I do 8, but
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I always do extra credits, so I tend to do
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12 or so and it adds up over the day. I
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end up doing who knows 506070 depending
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on how much water I've had and other
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factors. The good
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news is that
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behavior and behavior change is
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not as complicated as most people think.
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It's systematic and there are ways to
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understand behavior that are pretty
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straightforward and simple, and I'm going
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to share some of those with you today.
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There are 15 ways behaviors can change.
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They're not hundreds of behavior types.
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There's fifteen ways. When we talk about
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health behavior change, people are mostly
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talking about long term change. And this
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row, these are the five that represent
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different types of long term change. I'm
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not going to go into depth here. But what
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I want to explain to you is when it comes
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to long term change, there's only two
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ways you can get it done. Number
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one, you can change your
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environment. So before, here's your
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environment, certain behavior, and then
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after the changed environment changes
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your behavior. That's a reliable way. It
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also includes your social environment.
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Before, after. Now,
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changing the environment is a reliable
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way to change your behavior. However, it
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can be tricky, especially the social
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environment with families and coworkers
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and so on. So there's. One other
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way of changing your behavior long term,
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and I'll give you a hint. It does not
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have to do with motivation.
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Surprise motivation actually applies
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to other kinds of temporary behavior
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change, but not long term. In other
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words, relying primarily on motivation to
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change your behavior long term is a
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losing strategy.
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And similarly for willpower. So if you
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can take those off the table if you make
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the behavior change. Tiny enough
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now in this grid. This is where habits
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live. Blue path. It's something familiar
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that you do from now on and if you
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make that very tiny, like 2 push
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ups, floss, one tooth and so on,
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it's very easy to repeat and make that
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become a habit. Think about it this way.
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You already know how to floss all your
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teeth. That's not what you're lacking.
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What you're lacking is the automaticity
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of flossing. They don't need to train
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flossing all your teeth. You need to
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train making it automatic.
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Now in the persuasion Boot
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camps that I teach, we geek out about
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this kind of stuff and this is one of the
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crews with me up in the wine country
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doing it. We look at the sequences of
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behaviors that eventually land you here
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to have it. We won't go in that kind of
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depth today. But what I do want to say,
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and this is a little bit controversial,
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is this puzzle is solved and I'm going to
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share the pieces with you and I'm going
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to share some ways that it got solved and
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we'll see what you think. That
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there's a new way to create habits that
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is reliable and systematic.
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Now, when we look at health outcomes,
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bullseye, What do we want to do? Well,
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things like lose weight, manage stress,
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and so on. But if you design for
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the outcomes, you're designing at the
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wrong place. You need to
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design for the behaviors that lead to the
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outcome. And if you take an issue like
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weight loss, there are many, many
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behaviors that can contribute to that
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outcome. Stress reduction, eating
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better, and so on.
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And I would propose that most of the
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behaviors that we need to do are habits.
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So of the 15 ways behaviors can change,
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the one that matters most to long term
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health are habits. And as we
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create what I call these tiny
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habits, and we can't do it all at once,
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little by little, we will then approach
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this health outcome in a very reliable
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way, in a way that doesn't regress in a
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way that doesn't make you, oh, I give up,
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and I'm just going to go back to how I
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was. Let me share a personal example and
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I hesitated about including this, but I
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will. In 2010,
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Igot one of these scales that's super
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high tech and it can tweet out your
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weight. OK, so I set it up so it's
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tweeting my weight.
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So I started tweeting it out in 2010, and
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this is about a year so you can see
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what's going on there. Not much change.
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Up and down, up and down. What I learned
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was #1. Simply
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tweeting your weight didn't seem to have
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any effect on me, and I looked up others
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who had done it didn't seem to have lots
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of impact #2. My Twitter
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followers hated it. So I stopped.
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But I kept, you know, I'd made it a habit
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of stepping on the scale. It was right
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there, a few months later.
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Going up. So at one
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point I thought, OK, I've been doing this
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thing called tiny habits. It's
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something I've I've applied elsewhere.
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Now I'm going to apply it to weight loss
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because I want to lose some pounds. So
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after creating many, many, many,
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many tiny Habits, this is where I am this
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week. So that's probably the course of a
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year or so. So you can see no real
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change. And then putting together little
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by little these Tiny Habits.
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That took root and would grow.
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I believe I've made a long term change
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now. We'll see 510 years from now. But it
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seems like these habits will be very hard
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to undo. So I put this out there.
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When you know how to create tiny habits,
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you can change your behaviour and your
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life forever. Now let me back up and
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explain how I honed in on the formula
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of tiny habits and you can see whether it
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syncs with how you think about it.
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There are three things that have to
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happen at the same moment to cause a
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behavior. Number one, there has to be
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some level of motivation. You got to want
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to keep your teeth clean. You got to want
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to. Get stronger with pushups or
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something like that. Next you have to
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have the ability to do it and then
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there has to be a trigger. Now when I say
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trigger, I mean call to action. It's the
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thing that says do push ups now, floss
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your teeth now and so on. And it's these
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three things together. When they
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combine it once and the behavior will
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also occur. A behavior whether it's plus
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your teeth, do push ups, what have you
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send a thank you note now motivation
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ability or trade-offs. And this line,
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this curved line represents that trade
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off and if you're anywhere above the line
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and the trigger occurs you will do the
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behavior. So let me get some examples of
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this. Here, below the line, let's
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say I want you to run a marathon and
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you have no motivation to run a marathon.
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Both low motivation and it's hard When I
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say run a marathon, run a marathon.
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You're not going to do it, no matter how
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many times I make that call to action. In
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contrast, if I say, oh,
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walk outside and walk back in
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maybe 30 seconds. Simple to
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do, you're above the line. Still, you may
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not be very motivated, but because it's
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so easy to do.
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Now let's move up here. It's
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hard to do.
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I'm asking you to do something very hard.
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In order to do something that's
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difficult, you need high levels of
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motivation. In fact, I think that's the
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purpose. That's the only use of
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motivation in our lives is to allow us to
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do hard things. And if we're not doing
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hard things, we don't need that much
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motivation. When our motivation
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lags, boom, can't do it.
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Motivation is very slippery. So if you
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set yourself up to do something hard and
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you have to somehow sustain the
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motivation, the motivation is going to
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drop down and there's going to be a point
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where you don't do it. And habits are
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about repeating it and you won't create
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the habit. So as I looked at this. As I
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looked at my behavior model, I thought,
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let's go right here. Easy to do
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stuff that's so easy to do, it doesn't
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require much motivation at all. So
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whether your motivation is high, you'll
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still do it. Whether it's low, you'll
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Stew it. And so this is where the
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insight around let's make it
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really tiny.
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Really tiny like 122 push-ups, 1 sip of
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water and so on.
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Well, when you look at it in this way.
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It's a :). We're accounting for
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motivation. We're accounting for ability.
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So in the equation B = m AT those things
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are done. What wasn't done and
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what I hadn't solved
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was the trigger. How do we
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trigger that behavior
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easily?Well, one day I
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came home from the gym. I went into the
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bathroom. I got in the shower. I turned
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on the shower. I got out. I dried off. I
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went into my bedroom. I opened the sock
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drawer and at that moment, it hit me.
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After. The secret was
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after. If you use an
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existing behavior in your life and you
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put the new tiny behavior after it,
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you can use the existing behavior to be
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the trigger. So I was looking for what is
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the T? What is the trigger? Well, the
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triggers are your existing behaviors. I
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was pretty happy about this. I thought
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this was a breakthrough. It means you
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don't have to put up post it, notes, you
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don't have to set alarms and so on. You
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just establish what it will come
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after. So I went off.
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Map this out and started practicing tiny
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habits more and more on my own, applied
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them to many things. And then about a
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year ago, after I'd done this a while, I
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thought, you know, I'm going to invite
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some friends to do it, and it kind of
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grew from there. So today
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there's. I've actually coached
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over 20,000
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tiny habits, and this is a snapshot from
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the spreadsheet. Here's the format for
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tiny habits. It looks like this after I
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whatever your existing behavior is, I
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call that an anchor. I will.
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Floss 1/2, 2 dopush ups and so on.
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So what kinds of tiny habits do
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people create? This is from this
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upcoming week. I grabbed this out of the
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database. A lot of habits are geared
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toward the morning. After I start my
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morning coffee I will tidy one item in
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the living room. Other habits
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are toward the evening, where you have
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routines already set up. After a new
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house at in today, I will kiss my wife for
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10 seconds. These kind of tiny habits
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workout really well.
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So as you think about changing your
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life, think about framing it in terms of
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this format. After I pick an existing
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habit that you do every day with the same
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frequency that you want the new behaviour
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to happen, I will. And you've got to make
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it super tiny. After I pee, I will do
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2 push-ups. After I walk in the door, I
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will hang my keys on the hook.
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After I brushed my teeth, I will floss
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one tooth. That makes sense, right?
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That brushing becomes the trigger or the
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anchor for flossing one tooth.
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And then you celebrate it. So now we're
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on to the practice time. You ready for
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this? Everyone get out your floss.
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OK, in your mind, visualize. You're
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brushing your teeth. Oh, I
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think we need to practice celebration.
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We're going to go awesome, right, 123?
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. AwesomeOK, all right. We brush our
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teeth last one tooth.
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123 Awesome, OK,
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if you keep at that. Over time, it'll get
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easier and easier to floss your teeth,
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and you can floss more and more. There's
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different ways to celebrate. Find the
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celebration that works for you.
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Here's the phrase and it comes down to
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this. I live up in the wine
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country. I do a lot with the earth as
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much as I can, and this seems to
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map exactly what I'm talking about. Plant
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a tiny seed in the right spot and it will
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grow without coaxing.
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The tiny seed, this pumpkin
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came from a tiny seed that actually we
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didn't even plant. It came from the
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chicken manure that we put in the garden
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and it grew. We didn't have to do
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anything to it. It just grew tiny seed in
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the right spot. So I encourage you
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to look at your lives. Look at what
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you want to change. Break it down to tiny
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behaviors and put them in the right
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spot. The right spot is
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after something you're already doing.
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And allow it to grow. You don't have to
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amp up motivation. You don't have to draw
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that much on willpower. All you have to
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do is plan it out and let this natural
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process emerge. Thanks everybody.
29574
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