1. Loneliness = 15 cigarettes a day. 2. To make a new habit stick, "pair it" with an EXISTING habit. -while waiting for coffee to boil -> 5 min body weight squats. 3. Overwhelmed? Aim low. You will surpass the goal, feel better, and do more surprisingly. -exercise 5min vs 40min -adherence > optimal 4. Mental Hacks = Stress Management -Meditate to train yourself to focus -Journal to process your thoughts and anxiety -Something personal (coloring book) -Tick chart (III -> 4 times I done something proactive this week) -say "i am (positive attribute like 'awesome') *research affirmations **5 questions for journal** a) One thing you are worried about? b) How to prepare for it? c) Reason it is not as bad? d) Reason why I can handle it? e) what is the upside? worried? -> prepare! -> not as bad -> can handle it -> upside! 5. No equipment = EXCUSES. Use body weight. 6. Human connection is important. Shared positive experience. Kindness! Overall Theme. Motivation is useful at the start but does not last. You need to be disciplined so aim low first and use "hacks." It is about ADHERENCE. ONE thing at a time Helps build identity/character (someone who fails a lot vs someone who accomplishes what they say) Use existing habits to create new good habits by aiming low enough so that you can stick to it. Good habits - meditation, journal, exercise, human interaction with kindness to avoid loneliness(stress) because stress KILLS! It's all over the place I know.
Wow!! Thank you, thank you, thank you.. Thanks a million..! ..Your summarization is very useful.. it makes this important message clearer by bringing the key bits together at one glance and helps in retaining them.. You took the pains and did a great job of jotting the strategies down on one page for everyone to see and know ! Thanks again.. 🌺🌸🌷
Tom only interrupts the guest when it's important to help the listener to digest the info and clarify it further which is so cool! Well done Tom, you are a great man. Respect to you and your guest from Iraq.
TOM! You are a Master! I watch a LOT of your videos and it was perfect that you just let him talk. You interjected just to keep it moving to cover everything. Brilliant. I could listen to him for another hour! Please have him back again and thank you for such enriching videos!!
1.whats one thing I'm worried about today? 2.whats thing can I do to prepare about it? 3.why wouldnt it be as bad as I think it would be? 4.whats one reason I know I can handle it? 5.what one upside/positive of the situation?
"If you make things easy, even when your motivation is down, you will still do it". Boom. Such practical advice he's given here. I really enjoyed this.
There is a big difference between experience-based knowledge and intellectual knowledge. The former leads to actual change in behavior while the latter has next to no lasting impact.
love it when tom said he would feel like a dufus saying "I am awesome" - such great content guys . you are truly changing the world one video at a time
It's so simple and very powerful. Thank you Dr Chatterjee and Tom. I don't know why but this interview made me feel like Tom was struggling with the idea of simplicity.
I loved it and I've used this myself with a 10 minute rule that on difficult days turns into 4 hours. Breathing and meditation was doable when it was 10 minutes and know I do it every day.
This has been a favorite.. I think Tom is struggling with this, it’s not his style to do 5 minutes.. lol I liked the interaction between these two very different but very helpful impactful influencers. We are all unique. This is something I miss so much these days- respect and admiration for alternative beliefs.
Tthis guy is definitely speaking to the masses, has made me feel less alone and insignificant- which I notice is happening a lot when I watch these super achiever self-development channels promoting methods that are too much for me to apply to my own life. They ironically end up making my mental health worse from the stress of 'failure' or just the pressure of trying to carry out these recommended routines to tick wellness boxes because ultimately they don't actually suit me biologically nor fit into my lifestyle. It has been causing me such anguish and disappointment. After watching this I feel more motivation and kindness towards myself, but see there is a bigger problem here at the same time with the amount of contrasting and sometimes extreme 'wellness' information and advice out there, despite its good intent, which could actually be contributing to stress and anxiety/ depression for many.
Exactly. I often feel the same way. I compare myself to others all the time and especially when it's these "super achievers" I will always fall short. Or my list of things I think I'm supposed to do makes me do nothing. This 5 min idea gives me renewed hope.
Thanks Tom Biyleu for this wonderful episode. Big thanks to Ranjan for explain why the 5 min habit works and sharing so many actionable practical ideas.
Whoa, usually you have an epic intro for everyone. Who is this guy? Listened and learned to love him 💕 Just some honest feedback Tom: This one felt rushed and you seemed disconnected from him. Overall, wealth of knowledge 👑
Dr. Chatterjee has been on the show before. On TH-cam, you can find his British series where he makes home visits and help people change their habits to live better lives. He is personally one of my favorite people. He seems to genuinely care, and he gives people practical advice they can apply to their current situation.
Its interesting how I always listen to videos and podcasts about marriage and structuring a day as a couple when I'm beyond single 😂😂😂 We can only hope that will be put to use in the future lmao
That's what I did. It's served me enormously well. When I found a relationship I was able to grow it like no other relationship I've ever experienced. Keep investing in yourself my friend.
Tom, I've been a viewer of your Chanel for years. I think that you're phenomenal and an amazing interviewer. However, this is the first time I've ever gotten the feeling that you were there but not really there. Can't put my finger on what felt off. Maybe I'm overanalyzing, because you were ever the consummate professional.
I can't seem to find the book on audible. It says it's not available in my country (USA). Amazing talk, thank you Tom for allowing me to discover people like this and keep up the amazing content!
Rangan may look disheveled and haggard but wow, his talk is full of useful substance delivered exceptionally effectively. I love this episdode. Easily one of the best. Even Tom was silenced for long stretches.
I definitely agree that complexity is the error we make keeping things simple increases likelihood of completion and success and complexity is the enemy of execution
The only limit is your mind. Once you understand you are a limitless infinite being, everything will change. If you are watching this video then you are on the path to greatness and self discovery. 🙏
Very good episode! Its just about letting go and being simple with ourselves at the end of the day. Which is really a struggle when so much is going on, but this will be a replay episode for me! Wonderful doctor featured on your channel!
Reminds me basics of behaviour change strategies that we used as Health Trainers, here in UK. Really great to see that Rangan puts these ideas into practise. Would not it be great if all GPs would need to go through behaviour change training?
This was a great listen! The concept of breaking things down to 5 minutes does really take away a lot of the added pressure and anxiety that come along with different tasks and activities.
This is a very good actionable episode!! Thank u Tom!! I'm definitely bringing a few of these advice into my life!! As for the 5 mins workouts, the channel, called "Allblanc TV" has done quite a few good ones! I do them most of the mornings for a while now! 💪😎
Love him 8n person. If you have The Four Pillars you don't need Feel Good in 5 ...they are pretty much the same. Nice pictures, but hearing him in person is more meaning full.
It is so hard as a man, in these situations I have always been tasked with solutions to situations and it has taken me some time to just try to listen.
Hey, Tom, the interview was nice, enlightening 🙂👍 ...but it's a pity why you stopped the guest about "positive -affirming habits" and keep to another chapter...you couldn't make a longer interview that we can hear everything that the guest was wanting to say...!?
Exercise ball : in front of TV. Bounce while viewing. At desk, you're using muscles to stay balanced. And it's a fun way to do push ups, crunches and all manner of exercises.
This is another brilliant interview thank you again - It's true we need to develop new habits- Love from Windsor UK- I do puzzles and its great. I say every morning I love myself and I am enough (thanks to Marissa Peer)- True re chocolate!!
Great talk, I really relate to what the doctor highlights, the things that I want to do because I understand they a good for me ( so often voided) whether it's housework, exercise, phone a friend, go for a walk. is helped enormously by telling myself just do 5-minutes just do 10-minutes, otherwise I wouldn't happen, then what often happens is I do it for longer.. I feel so good afterwards, I do these things so much more consistently now. Particularly my strength training as I'm in my mid 50s.. I lost a lot of muscle which is coming back.. Thank you both.
Journal every morning - free form or 5 Step Release (answer these questions): What is one thing I am worried about today? What is one thing I can do to prepare for it? What is one reason it won't be as bad as I think it is going to be? What's one reason I know I can probably handle it? What's one upside of the situation?
I feel like this talk was really good. It sparked a thought about how I grew up in the information age. Is it possible the age of information will start shifting to a new era? And what "age" is next?
Tom, hey. Love, the collaborations you bring. My eyes are somewhat under-efficient, so reading has to be very gentle for me, so books are kind of off-my-list. However, listening to your podcasts with a professional in the field of health and nutrition, I think I might be able (through hearing, and not sight) to try and put the pieces together. Relationship Theory? I've yet to and must check this one out! Great use of the camera, Tom! Keeps my attention!!!
Reminds me of the Fogg behavior model found in the book: Tiny Habits. Wonder if he is piggy backing on BJ Fogg’s research. Tom you should have BJ Fogg on if you want to talk about habits and behavior change.
It always starts with awareness. As you become more aware of the behavior you want to change, the motivation increases. At some point, you hit a threshold and realize enough is enough. For anyone out there who is having a hard time, keep going. Keep bringing awareness to your behavior. Eventually, something will stick. But remember no matter how hard it is, you are never stuck.
Not if you have a good relationship where your partner knows that you can't automatically understand them, but that you care enough to make an effort to understand them. And you will use questions as a tool to do that.
![30 ชั่วโมงคนเดียว บนรถไฟชั้น 3 โซเวียต [Around The World Ep. 2]](http://i.ytimg.com/vi/MlE9boAVqDA/mqdefault.jpg)
![🔴 ฟุตบอลแชมป์กีฬา 7HD แชมเปียน คัพ 2024 [รอบรองชนะเลิศ]](http://i.ytimg.com/vi/zPm8ClLVhoE/mqdefault.jpg)
1. Loneliness = 15 cigarettes a day.
2. To make a new habit stick, "pair it" with an EXISTING habit.
-while waiting for coffee to boil -> 5 min body weight squats.
3. Overwhelmed? Aim low. You will surpass the goal, feel better, and do more surprisingly.
-exercise 5min vs 40min
-adherence > optimal
4. Mental Hacks = Stress Management
-Meditate to train yourself to focus
-Journal to process your thoughts and anxiety
-Something personal (coloring book)
-Tick chart (III -> 4 times I done something proactive this week)
-say "i am (positive attribute like 'awesome') *research affirmations
**5 questions for journal**
a) One thing you are worried about?
b) How to prepare for it?
c) Reason it is not as bad?
d) Reason why I can handle it?
e) what is the upside?
worried? -> prepare! -> not as bad -> can handle it -> upside!
5. No equipment = EXCUSES. Use body weight.
6. Human connection is important. Shared positive experience. Kindness!
Overall Theme.
Motivation is useful at the start but does not last.
You need to be disciplined so aim low first and use "hacks."
It is about ADHERENCE.
ONE thing at a time
Helps build identity/character (someone who fails a lot vs someone who accomplishes what they say)
Use existing habits to create new good habits by aiming low enough so that you can stick to it.
Good habits - meditation, journal, exercise, human interaction with kindness to avoid loneliness(stress) because stress KILLS!
It's all over the place I know.
THANK YOU LOVE
Yes, thank you so much!!!!! 🙏
I actually thought you summarised it quite well. Thank you! 🙏 have a great day :)
Wonderful, really appreciate your summary 🙏❤
Wow!! Thank you, thank you, thank you.. Thanks a million..! ..Your summarization is very useful.. it makes this important message clearer by bringing the key bits together at one glance and helps in retaining them.. You took the pains and did a great job of jotting the strategies down on one page for everyone to see and know ! Thanks again.. 🌺🌸🌷
Tom only interrupts the guest when it's important to help the listener to digest the info and clarify it further which is so cool!
Well done Tom, you are a great man. Respect to you and your guest from Iraq.
Rangan is just so absorbing, even Tom is silenced. Not Tom's usual style with his less "captivating" guests.
He is one of my favorite people. I watch his podcast all the time and he is such a genuine love of a human!! Thanks so much
Update Guys! Completed reading another book. Book count: 291 😊
LETS GOOO!!!!
How will you celebrate yourself when you get to 300?
Jordan J. It’s an ongoing process 😊 I can say that my life is changed 👍
Vondrell Robertson Thank you 😊😊😊
cthornton523 Order some more books and talk with friends 😊😊😊
TOM! You are a Master! I watch a LOT of your videos and it was perfect that you just let him talk. You interjected just to keep it moving to cover everything. Brilliant. I could listen to him for another hour! Please have him back again and thank you for such enriching videos!!
1.whats one thing I'm worried about today?
2.whats thing can I do to prepare about it?
3.why wouldnt it be as bad as I think it would be?
4.whats one reason I know I can handle it?
5.what one upside/positive of the situation?
Yes, thank you!
Thanks for sharing I took a screenshot of this to remember
"If you make things easy, even when your motivation is down, you will still do it".
Boom. Such practical advice he's given here.
I really enjoyed this.
There is a big difference between experience-based knowledge and intellectual knowledge. The former leads to actual change in behavior while the latter has next to no lasting impact.
Pop Quiz- Does mentally practicing something count as physical practice?
I LOVED THIS ENTIRE INTERVIEW, SO MUCH - THAT I JUST BOUGHT THE BOOK! CAN'T WAIT!
love it when tom said he would feel like a dufus saying "I am awesome" - such great content guys . you are truly changing the world one video at a time
I love the timeline INSIDE the video that enables you to go directly to the segments you most want to hear: and Tom is great at interviewing.
Anyone reading this may you live a life filled with happiness and love.
Wishing you the same.
Be blessed & be loved 💕💕💕💕💕💕💕
Wishing you the same
And to you...thank you....
It's so simple and very powerful. Thank you Dr Chatterjee and Tom.
I don't know why but this interview made me feel like Tom was struggling with the idea of simplicity.
I really felt that as well!
This discussion resonates so powerfully with James Clear's "Atomic Habits"
“Information is not knowledge. The only source of knowledge is experience.”
~Albert Einstein
Well said!
"Through action we change our identities." Just do something, doesn't have to be for long but do something.
1+qm
YES
Probably a pppppoppppppppppppppp
THAT INTRO WAS EVERYTHING! I love when Dr. Chatterjee is on!
I loved it and I've used this myself with a 10 minute rule that on difficult days turns into 4 hours. Breathing and meditation was doable when it was 10 minutes and know I do it every day.
This has been a favorite.. I think Tom is struggling with this, it’s not his style to do 5 minutes.. lol I liked the interaction between these two very different but very helpful impactful influencers. We are all unique. This is something I miss so much these days- respect and admiration for alternative beliefs.
Tom: I love that you provide labels for each topic on the screen to fast forward to if req'd. Sooooo helpful! 🙏
This guy is completely right..
We are our habits.. RECLAIM OUR LIVES🤘🔥
Tthis guy is definitely speaking to the masses, has made me feel less alone and insignificant- which I notice is happening a lot when I watch these super achiever self-development channels promoting methods that are too much for me to apply to my own life. They ironically end up making my mental health worse from the stress of 'failure' or just the pressure of trying to carry out these recommended routines to tick wellness boxes because ultimately they don't actually suit me biologically nor fit into my lifestyle. It has been causing me such anguish and disappointment. After watching this I feel more motivation and kindness towards myself, but see there is a bigger problem here at the same time with the amount of contrasting and sometimes extreme 'wellness' information and advice out there, despite its good intent, which could actually be contributing to stress and anxiety/ depression for many.
Exactly. I often feel the same way. I compare myself to others all the time and especially when it's these "super achievers" I will always fall short. Or my list of things I think I'm supposed to do makes me do nothing. This 5 min idea gives me renewed hope.
My favorite thing to do in the morning 🥰 watching the impact theory while exercising
Another great interview but I miss your legendary intros Tom. They're really helpful. Love how simple and easy to implement theses strategies are.
Thanks Tom Biyleu for this wonderful episode. Big thanks to Ranjan for explain why the 5 min habit works and sharing so many actionable practical ideas.
“A nail is driven out by another nail; habit is overcome by habit.”
― Erasmus
Yeah you can't get rid of a habit by trying to get rid of it
Whoa, usually you have an epic intro for everyone. Who is this guy? Listened and learned to love him 💕 Just some honest feedback Tom: This one felt rushed and you seemed disconnected from him. Overall, wealth of knowledge 👑
I felt that too!
Dr. Chatterjee has been on the show before. On TH-cam, you can find his British series where he makes home visits and help people change their habits to live better lives. He is personally one of my favorite people. He seems to genuinely care, and he gives people practical advice they can apply to their current situation.
@A.O. Hamer
I thought I was the only one that felt this. Honest feedback is always good. Because we love Tom.
Becoming aware of the habits that make up your everyday experiences is the only way to take control of life
Its interesting how I always listen to videos and podcasts about marriage and structuring a day as a couple when I'm beyond single 😂😂😂 We can only hope that will be put to use in the future lmao
That's what I did.
It's served me enormously well. When I found a relationship I was able to grow it like no other relationship I've ever experienced.
Keep investing in yourself my friend.
Tom, I've been a viewer of your Chanel for years. I think that you're phenomenal and an amazing interviewer. However, this is the first time I've ever gotten the feeling that you were there but not really there. Can't put my finger on what felt off. Maybe I'm overanalyzing, because you were ever the consummate professional.
Yes! Great to see Rangan on the show again!! Excellent guest!
I can't seem to find the book on audible. It says it's not available in my country (USA). Amazing talk, thank you Tom for allowing me to discover people like this and keep up the amazing content!
What an awesome podcast. Thank you to both of you for having this conversation and making it easily available to us. 👏👐😁
Rangan may look disheveled and haggard but wow, his talk is full of useful substance delivered exceptionally effectively. I love this episdode. Easily one of the best. Even Tom was silenced for long stretches.
I definitely agree that complexity is the error we make keeping things simple increases likelihood of completion and success and complexity is the enemy of execution
The only limit is your mind. Once you understand you are a limitless infinite being, everything will change. If you are watching this video then you are on the path to greatness and self discovery. 🙏
Very good episode! Its just about letting go and being simple with ourselves at the end of the day. Which is really a struggle when so much is going on, but this will be a replay episode for me! Wonderful doctor featured on your channel!
The five mins concept, luv it.
I will start this today TY👋🏼
Like Mohammed Ali Used to say...
“I am the greatest”
Reminds me basics of behaviour change strategies that we used as Health Trainers, here in UK. Really great to see that Rangan puts these ideas into practise. Would not it be great if all GPs would need to go through behaviour change training?
Wiw. Dr. C. YOU'RE AN AMAZING PERSON THANK YOU. CAN'T WAIT TO GET YR BOOK. ❤️
This was a great listen! The concept of breaking things down to 5 minutes does really take away a lot of the added pressure and anxiety that come along with different tasks and activities.
This is a very good actionable episode!! Thank u Tom!!
I'm definitely bringing a few of these advice into my life!!
As for the 5 mins workouts, the channel, called "Allblanc TV" has done quite a few good ones! I do them most of the mornings for a while now! 💪😎
Ordered my book today! Thanks, Guys!
P.S. Thank you for talking about mental health. It is SOOOO important!!!
Tom! I follow you from Azerbaijan.I love your videos.Keep going!!!
Lovely way to put it all in a nutshell....will try this asap! Thank you IT for continuing to bring such amazing content!
Love him 8n person. If you have The Four Pillars you don't need Feel Good in 5 ...they are pretty much the same. Nice pictures, but hearing him in person is more meaning full.
👍Simple Daily Habits That Will Improve Your Life
Start a daily gratitude practice.
Make Your Bed.
Learn something new every day.
Floss them chompers
I
Starting is the hard part. Make it easy and you WILL start.
I needed this so bad!!! Thank you for your wisdom
I've been seeing more and more of this guy.
He's great!
It is so hard as a man, in these situations I have always been tasked with solutions to situations and it has taken me some time to just try to listen.
Hey, Tom, the interview was nice, enlightening 🙂👍 ...but it's a pity why you stopped the guest about "positive -affirming habits" and keep to another chapter...you couldn't make a longer interview that we can hear everything that the guest was wanting to say...!?
Exercise ball : in front of TV. Bounce while viewing. At desk, you're using muscles to stay balanced. And it's a fun way to do push ups, crunches and all manner of exercises.
Adding to an existing habit - need to start listening to this channel while doing dishes instead of watching Wendy at night. 😄
This is another brilliant interview thank you again - It's true we need to develop new habits- Love from Windsor UK- I do puzzles and its great. I say every morning I love myself and I am enough (thanks to Marissa Peer)- True re chocolate!!
*Be positive and hv hope and everything will be alright* 🙏
Connect with other people. Love it! Great interview
Great talk, I really relate to what the doctor highlights, the things that I want to do because I understand they a good for me ( so often voided) whether it's housework, exercise, phone a friend, go for a walk. is helped enormously by telling myself just do 5-minutes just do 10-minutes, otherwise I wouldn't happen, then what often happens is I do it for longer.. I feel so good afterwards, I do these things so much more consistently now. Particularly my strength training as I'm in my mid 50s.. I lost a lot of muscle which is coming back..
Thank you both.
I would actually loved to hear more on how to get kids on board with ticking off healthy and good activities.
Journal every morning - free form or
5 Step Release (answer these questions):
What is one thing I am worried about today?
What is one thing I can do to prepare for it?
What is one reason it won't be as bad as I think it is going to be?
What's one reason I know I can probably handle it?
What's one upside of the situation?
I feel like this talk was really good. It sparked a thought about how I grew up in the information age. Is it possible the age of information will start shifting to a new era? And what "age" is next?
Wow splendid thank you very much. Keep it up 👍
Thank you so much Tom, it’s always interesting to watch your channel🙏!!
Tom, hey. Love, the collaborations you bring. My eyes are somewhat under-efficient, so reading has to be very gentle for me, so books are kind of off-my-list. However, listening to your podcasts with a professional in the field of health and nutrition, I think I might be able (through hearing, and not sight) to try and put the pieces together. Relationship Theory? I've yet to and must check this one out! Great use of the camera, Tom! Keeps my attention!!!
Great stuff! Thanks.
Very great and positive insite advise ty
Thanks for sharing Tom.
"She doesn't want me to fix her problem, she wants me to listen". Great quote.
Great Episode, thank you.
I spend my most of time in "recording","gameplay" and editing and uploading. I need all my brother's and sisters' support. 🙏🙏🙏🙏
Wonderful!!!!
Connection can be as simple as engaging in a convo where the subject is agreed upon by both parties.
E.g. them: I'm worried about this... you: me too
Absolutely fucking fantastic advice in this one Tom! Thank you very much both.
Reminds me of the Fogg behavior model found in the book: Tiny Habits. Wonder if he is piggy backing on BJ Fogg’s research. Tom you should have BJ Fogg on if you want to talk about habits and behavior change.
I wish to everyone find unlimited amount of energy stored inside you that will help live a life you always wanted.
Very interesting video! I should add this in my vids.
Love it! So awesome 😍😍😍❤️
Simply Wonderful.Thanks guys
Our grandparents had it right...
Your speech is inspired by the book atomic habits by James Clear. You should mentioned it.
Chatteryey!
It always starts with awareness. As you become more aware of the behavior you want to change, the motivation increases. At some point, you hit a threshold and realize enough is enough.
For anyone out there who is having a hard time, keep going. Keep bringing awareness to your behavior. Eventually, something will stick. But remember no matter how hard it is, you are never stuck.
Can I loose my blood pressure caused by stress,I am on a keto diet and taking tablets, I’m 78 and 8st 8oz
Can write more of points format in fb,, pls🙏,, its lacking nowadays tom
5 minutes a day keeps procrastination away
I like this guy
I'm wondering if there is something new in his book compared to Atomic habits from James Clear. It looks very very similar...
How about a little intro at the beginning about who he is.
Tom make a video on people having ADHD
Great info! I should consider that in my next vids. 👆
Gratitude game:
What have I done today to make somebody else happy?
What has somebody else done to make ME happy?
What have I learned today?
Make a video on helping people with ADHD
36:25 "Back in the day you could do that." This hurts and is also funny.
She may want you just to listen, but asking 'Do you want me only to listen to your problems' might be a very bad idea!
Not if you have a good relationship where your partner knows that you can't automatically understand them, but that you care enough to make an effort to understand them. And you will use questions as a tool to do that.
So you get a dopamine hit from the tick chart- bonus!
Maybe doctor is not aware of where the camera is😎.. And that pinkish mic could just be borrowed from nurse 🙄💯
The heart is the first own formed in the womb. This is why they say satan attacks the mind; God examines and searches the heart.
What's with all these bots in the comments?