How To Improve Your Life
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- เผยแพร่เมื่อ 20 พ.ค. 2024
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There are habits that have made my life happier, healthier, and more productive. Over the past couple of years, I have tried countless new habits. Some have stuck, some haven't. Here are the habits that pack the biggest punch, that have made the biggest difference. I tried them out so you don't have to. Here are seven habits that drastically improved my life.
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0:00 Intro
1:02 Wake up Earlier
5:39 Read 30 Minutes Per Day
7:03 Sleep 7 Hours Per Night
8:59 Mindfulness
11:16 3 Hours Outside
13:45 Exercise
15:25 Cultivate a Beginner's Mindset
17:40 Brilliant Sponsor
18:54 Outro
Sources:
1. hbr.org/2010/07/defend-your-r...
2. Jewett ME, Wyatt JK, Ritz-De Cecco A, Khalsa SB, Dijk DJ, Czeisler CA. Time course of sleep inertia dissipation in human performance and alertness. J Sleep Res. 1999 Mar;8(1):1-8. doi: 10.1111/j.1365-2869.1999.00128.x. PMID: 10188130.
3. Randler, C. (2009). Proactive people are morning people1. Journal of Applied Social Psychology, 39(12), 2787-2797. doi.org/10.1111/j.1559-1816.2...
4. Differences between smokers and non-smokers in morningness-eveningness Social Behavior and Personality, 36 (2008), pp. 673-680
5. Morningness-eveningness preference and eating disorders, Personality and Individual Differences, 45 (2008), pp. 549-553
6. Is self-reported morbidity related to the circadian clock? Journal of Biological Rhythms, 16 (2001), pp. 183-190
7. Preckel, F., Lipnevich, A. A., Boehme, K., Brandner, L., Georgi, K., Könen, T., Mursin, K., & Roberts, R. D. (2012). Morningness-eveningness and educational outcomes: The Lark has an advantage over the owl at high school. British Journal of Educational Psychology, 83(1), 114-134. doi.org/10.1111/j.2044-8279.2...
8. www.cdc.gov/sleep/features/sc...
9. www.cdc.gov/sleep/infographic...
10. www.heart.org/en/healthy-livi...
11. White MP, Alcock I, Grellier J, Wheeler BW, Hartig T, Warber SL, Bone A, Depledge MH, Fleming LE. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep. 2019 Jun 13;9(1):7730. doi: 10.1038/s41598-019-44097-3. PMID: 31197192; PMCID: PMC6565732.
12. Wilson RS, Boyle PA, Yu L, Barnes LL, Schneider JA, Bennett DA. Life-span cognitive activity, neuropathologic burden, and cognitive aging. Neurology. 2013 Jul 23;81(4):314-21. doi: 10.1212/WNL.0b013e31829c5e8a. Epub 2013 Jul 3. PMID: 23825173; PMCID: PMC3772831.
13. Faith S. Luyster, PhD, Patrick J. Strollo, Jr., MD, Phyllis C. Zee, MD, PhD, James K. Walsh, PhD, Sleep: A Health Imperative, Sleep, Volume 35, Issue 6, 1 June 2012, Pages 727-734, doi.org/10.5665/sleep.1846
14. Hölzel, Britta K., et al. “Stress reduction correlates with structural changes in the amygdala.” Social cognitive and affective neuroscience 5.1 (2010): 11-17
15. Pruessner, Jens C., et al. “Self-esteem, locus of control, hippocampal volume, and cortisol regulation in young and old adulthood.” Neuroimage 28.4 (2005): 815-826.
16. Peterson, Linda Gay, and Lori Pbert. “Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders.” Am J Psychiatry 149.7 (1992): 936-943.
17. Miller, John J., Ken Fletcher, and Jon Kabat-Zinn. “Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders.” General hospital psychiatry 17.3 (1995): 192-200
Who am I:
My name is Zach. I’m a third-year medical student in Philadelphia. I make videos about medical school, entrepreneurship, and other cool things. I love trying new things and often mess up. However, every time I screw up I usually learn something. Whatever I learn I post either on TH-cam or my website 🌐 (zhighley.com/).
I write a weekly newsletter 💌 (zhighley.com/newsletter/) linking the best things I read, watched, and listened to that week. Join the 2500+ that follow it every week!
The Gear I Use to film videos: zhighley.com/resources/#_YouT…
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To start improving yourself and your brain cells visit brilliant.org/zachhighley and sign up for free. The first 200 people will get 20% off the annual Premium subscription.
Thanks Zach for another awesome video!! Your video quality is better real than life. It's insane 😂 hope med school is going well and thanks again for the awesome video about your grandfather. can't wait to see the full podcast some time next year
I love you so much zach
Hi buddy
I'm suffering from severe anxiety and depression
Please suggest me something
Make friend me, heyyyyy
Please watch the video first to hear Zach's detailed explinations ...but to summerize:
1. Wake up earlier. He gets up at 5.
2. Read 30 minutes a day. He reads before bed.
3. Sleep at least 7 hours and go to bed and get up at consistant times.
4. Practice mindfulness and kindness. He meditates after morning showers for 10 or 20 minutes, journals for 3 minutes every morning, and writes down 4 things he's greatful for every night.
5. Spend at least 3 hours outside every week. He goes to parks and studies for at least two hours per week, runs outdoors, and spends time outside with family and friends.
6. Exercise 150 minutes per week.
7. Cultivate a beginners mindset (be open to learning new things).
Thanks!
Thank you! 🙏🏽
Thanks for saving my 19:21 minutes
I'm German so quick heads up on that school info: high school usually starts around 7:30 / 7:50 AM. Once you're in uni, normal times are around 9 AM.
I feel like you got your life optimized and I’m still trying to figure out basic stuff. I find you pretty inspiring though - I’m used to seeing med students online saying how stressed and awful everything is and it’s discouraging as someone applying in the upcoming cycle- especially since I have mental health struggles. It made me feel like I might be leveraging my well-being if I did continue on that path.
You make it seem doable and that helps me try to finish this home stretch.
Keep going! You are in control, I think a lot of healthcare professionals like to fetishize the hard work. It’s definitely there, but it’s also possible to live a normal and happy life.
*"Habits are the compound interest of self-improvement." - James Clear*
James clear is great
I'm currently halfway through this book named "atomic habits" By James clear...
I've noticed that some habits are easy to think about; what exactly you would do in a given location at a given time, however, it's the actual execution that makes me struggle. For instance, I always set certain to-do lists on Notion for a given day for my study sessions, but I can never finish them all in just one day, and I always find my mind being interested in doing other things. Not necessarily procrastinating activities, but other productive activities instead of the planned ones.
Anyway, as always, great video, Zach! The information are well-anchored on studies, the flow of the content is so smoother than my skin itself (and I just showered), and most of all, the aesthetics and diction is incredibly well-done. I'm left with no questions after watching the video nor have to find studies to confirm that what you just said is reliable, and as ever, looking forward to the next video!
I can see Zach hosting a Productivity TV Show in the near future, with the epic intro music in the background...
I’m down
Great video Zach! Love the sleep advice. Something I’ve learned about my sleep is that we typically are “awake” for much more time than we realize at night (can be more than an hour) so the typical thinking of “sleep from 12-7 gets me 7 hours” usually results in 6 or less. Wondering if you have noticed the same or read anything about that.
Probably my favorite video by you so far. Keep up the good work man!
I'm currently studying for my 3rd IT Certification with Microsoft and these tips are definitely helpful. Thanks, Zach!
As a health sciences major and biology minor I appreciate that your vids are backed w studies
Zach, your videos inspire me so much, man! I’m graduating med school here in Brazil in two months! Thanks for sharing your life with us, cause it helps me for sure to improve my life! Best regards from your fan from Brazil! Keep up the awesome work 😊
Thanks for sharing and making it feels like having a better life isn't impossible
Hey Zach! totally agree with the items on the list. Thanks for putting them all together into perspective. I have been on the path of self improvement and self love for a few years now, im quite amazed when i look at your list and realize that i am already doing all of those things (without too much effort). Dont get me wrong, it didnt come to me overnight. On the contrary, it took me years to slowly incorporate each one of them into my daily habits. Its just goes to show how important yet basic those habits are in building a better life! It has been quite the journey and I am sure there is still a long way to go! :)
Great video as usual, my favourite part was the beginner's mindset approach. Thank you!
Loved this! I really enjoy hearing the science and research behind your findings! Thanks so much for sharing! 🙏🏽
You definitely got me interested in this mindfulness stuff. Gotta give it a solid try. So if I'm healthier and happier in a month it's on you
zach you’re so inspiring love these videos
Thank you so much for the motivation brother . Happy weekend
Perfect timing! I really need this so bad mostly now. Thank You ! This is great! 🙏👏🌻
Happy Friday
Man I love your content and Friday is now one of my favourite days
Love from Eng🏴
Thank you!
Amazing tips. For sure I will try them. Thank you so much for the content. It's really helpful. Wish you success and happiness.
Can I write questions for my self instead of use anki? Would it be effective
Because I searched the comments and couldn’t find it
1. Wake up earLIER than you normally do
2. Read daily
3. At least 7hrs - regular times to sleep/wake up
4. Mindfulness (Meditation/Journalling)
5. Outdoors time - 3x per week
6. Exercise consistently
7. Cultivate a beginners mindset
I freaking love how you include back up studies to each point 👏
Zach , I'm so sorry for your grandpa...😣.. and I really like your grandpa...he is such a great person...👍 And you too Zach...
Great content, as usual. Thank you Zach.
Zach.... honestly this video content has been running in my brain 🧠 and you just fire 🔥 it....
Great tips!Nothing too shiny or extravagant. Looking forward to implementing them!
One of the most productive videos I have ever watched.Learned new things..Thank you!!
The best habit that I picked up was to properly rest on my breaks/rest. This includes having good sleep and making sure that you are not too enticed in consuming a lot of content in these breaks.
Thank you so much for this video Zach, I’m a pre-med student and your videos are always motivating and inspire me to emulate your incredible work!
*“Success is often achieved by those who don’t know that failure is inevitable.” - Coco Chanel* Love the 7 habits and thanks for being realistic about “earlier”
Thanks for all your content! I can honestly say my schoolwork and lifestyle have greatly improved since applying some of your tips, and using Anki raised my PhD GPA a whole point! Forever indebted
I'm German and from what I experienced most schools, at least in my region, started at 8 am but because on our school the train arrived at 8 am it started later at 8:20, which was still too early imo. Couldn't imagine having to be at school already at 7 am...
Lucky you! In my hometown school started at 7:45 am and with busses leaving early so we could arrive in time, i left Home at 6:50 am. Still way better than 7:00 am, i definately do understand that
I was familiar with most of these habits in my own life one that really new and stood out for me was cultivating a beginners mindset which I really find valuable
you're so inspiring ! Congratulations!
for all of the videos ive watched your videos really attracted my attention and I love your way in Life. as a student working in a research center your ideas will help me a lot thanks.
Thanks men.
Your channel is really excellent!!
Take care and have a great weekend!!!
Have a nice weekend!
i learn a lot from you sir thanks a lot
Hey, Zach!! Could you please make an video on how you got into medical school? What extracurricular activities you were involved in?
It was great thank you Zach❤️❤️
very useful tips 💛 thank you
Thank u Dr. 😇
There was some Déjà vu while I was watching this video. Oh, you are the dude teaching how to navigate through Anki. That was really helpful, man. Didn't know you also make life vlogs. Thanks for sharing this, cheers
Love all your videos!!
i've been following you for a while, and i really like your content❤❤
Thank youuuuuuu
Thankyou so much Zachy!!!
A perfect inspiration for me!!!
Let’s goooooo
@@ZachHighley Am I dreaming? or what? a reply from you?????!!!!!!!!!!
I'm new to your channel and watched just a few videos, gut i'm already a fan of your content, your filming and talking style :D Great job!
I'm actually from germany and have never heard about a school that starts after 8am. The most schools start at 7:45am ':D but of course that doesn't decrease the worthiness(?) of your statements :)
Useful habits! Thanks Zach.
My ADHD student of a self has two settings: Zach level productivity x 1000 or absolute potato.. needed some insoe to switch from potato to productive so thanks for this
Hey Zach, what do you think are the best moments to do meditation?
And about the school times your right, in the Netherlands school starts at 8:30 (same as Germany)
Thanks you!
Yo how's the psychiatry rotation going Zach? ☺️ Mine was at a specialist psychiatric hospital and it was an intense experience!! I'm actually trying to incorporate all these tips in my daily life - the mindfulness, the exercise... But the sleep pattern is still a struggle with the shift work 😅
It’s going well, very interesting but probably won’t be what I go into. Pick one and start slow, I think exercise is a great place to start
great Video! really informative
Hi Zach
Hope you're doing well
I have some questions and I would be grateful if you help me 😊
I was wondering if it's better to apply to med schools right after graduation from high school ?
( I'm planning to study in the UK)
Or is it a better idea to get my bachelor's and then apply to med school ?
Initially I've planned to apply after i finished highschool because, I'm also
so passionate about singing and acting, so I wanted to finish med school as soon as possible, because then I'll doctor at much younger age,and I like the idea of this . So that I'll get time to pursue my other passion alongside it .
I did a little research, and most americans recommend to take bachelor degree before med school, because by that time a person will become more mature, and they believed that I should not miss college time, as it will be the most fun years of my life .
I'm really stucked between this two options and don't know what's the best thing to do ?
I appreciate any help and advice 🙏
Lastly I wanted to know that will I be able to apply to prestigious med school, if I get my bachelor's in music or performing arts ?
Thank you so much. It was very good and useful.👌❤
I feel like I've known these habits for a while and I even used to do the majority of them, but it was when my undergrad schedule would force then upon me. For example, the semesters I had 8 am classes every day of the week (the earliest class you can have at my college), I had the best grades, most consistent schedule, etc. And I always tried to get 8 hrs of sleep but it didn't always happen and I wasn't getting as much sleep as I needed. Now, when I have schedules where I only have an 8 am class on Tuesday and Thursday, but nothing in the morning Monday, Wednesday, and Friday, I let myself sleep in because I'm up late finishing homework the nights before and I know if I don't get at least 7 hrs I will be unproductive the next few days. My wakeup/bedtime schedule is so unbalanced and I know this is not optimal, but it does allow me to catch up on sleep I miss from days where I have to get up early. If I were to wake up at 6 am every day (the normal time I wake up on early days), I would lose sleep. And it's so hard to tell myself to wake up at 6 am when I'm going to bed at 1 am and have nothing in the morning. So what would you prioritize, getting more sleep overall or being on a consistent schedule with less sleep? And yes I would try to finish my assignments before it gets too late in the night but the majority of the time that's really tough for me, I can't seem to get past Parkinson's Law even though I've been trying for 5 years.
Those nature scenes 😍 can't get enough ❤❤❤
Love the skits 😂
Good video Zach 👍
This video was great, thanks for sharing
Have a good weekend!❤️
Have a great weekend!
Zach, love the research quotes. What are your favorite sources ?
Love your content ❤
Love you
Ready to inculcate these habits one at a time...thanks
Great Vid Zach! But to the part with the German School System, we normally start around 8 am, unfortunately not later :(
Made me so happy when you mentioned reading Harry Potter. I've been wanting to continue reading the books, but since I'm a 2.year med student now I havent allowed myself to read them, which actually is kinda stupid, I'll just have to try limit myself when starting again.
Your sketches are just awesome haha
Amazing content. You have a new subscriber.
Mate, we salute you for finishing what you started. But I am amazed as a med, how you have time to do so many things? It feels a bit anxious vibe... To me few important things done well with self-discipline and have sometime for human connections is more than a joy. At the end, it is always those few priorities that took most my time and energy that mattered at the end. What are your few important things of the day?
Loooove your content
Is there a reason for the sleep inertia in the first study and can I somehow make the optimal life experience sooner than 4 hours. For me I think having a cold shower bumbs that up to like 30 minutes and I feel really good for the rest of the day. Might be because of the higher dopamine I have from the shower but idk. What do you think?
zach uploaded!!
Every week!
…ish
7th HP did go insanely hard, valid point for reading lmao
Great video
Why is this the coolest A-roll camera angle?
Thanks!
Thanks
I like the b-roll, it’s really creative
Thank u so much for ur videos !! I have much better grades in school !!
I am from Germany and, in fact, school usually starts at around 7:30am across Germany :/ I still wanted to ask you a question though: How do you meditate? Do you use a mindfulness app like Headspace or just plain silence? I really have my issues with starting a consistent meditation practice... Perhaps you could do a video on that topic as well?
In bavaria in my region we start at 8:00 or 8:15 🤨
Looking forward for your Notion tour :))
Summary:
Summary (in my way):
1. Wake up early
- 50% sleep cycle may be genetic ; the other 50% environment, cultural.
- The earlier the better. Ie 5 AM. Studies show good results between 5 and 9 AM.
- Peak performance may be around 1 hour after getting up.
2. Read 30 min a day.
- Benefits of reading increase vocabulary, knowledge, writting ability.
- Zach does it before going to bed.
3. Sleep at least 7 hours.How to sleep better:
- get sunlight.
- no caffeine after 2 AM.
- be consistent at the same hours.
- keep room dark, quiet and cold.
- have a before-sleep routine.
4. Practice Mindfullness and gratitude.
- 10-20 min a day.
- You will become a better happier person.
- After shower
- Journal in the morning.
- Gratitude journal in the evening.
5. Get 3 hours outdoor every week.
- 2 hours read+study in the park.
- 1 hour run in the park.
6. Excercise 150 min a week.
- 20 min a day x 7 days.
- 45 min a day x 4 days.
- Grades improve.
7. Cultivate a begginers mindset.
- you are not the best of the world.
- be more humble regarding your knowledge.
In general German students gave to be in the classroom between 7:55 and 8:30. it changes from school to school or if it's private but the usual start time is 8:00 in the morning. wich it was half an hour later but I have to change my habits a bit :>)
So school in Germany for me started at 7:30. most of the schools I know have a similar starting time, though my sister has to be there sometime around 8-9
Clever Points. I am in Law school but i really enjoy your videos. :)
That tea trick is such a chad move, I'm gonna try that some day.
I want gto know ,before TH-cam what did you do to sustain your self thru ought your career how did you earned money did you got at scholarship ?
Just do what you love, studies has shown that most of not all people that are happy succeed, because their heart is into it. Motivation isn’t real, passion is.
16:00 your acting skills are on point
Thanks it was method acting
@@ZachHighley 😂💀
Useful... Thankyou 😇
Thanks for watching!
OMG did you go to Conestoga hs? one of my best friends went there lol lives outside of Philly
Omg very funny video inserts👍🏻, also I agree with impact that every habit on this list has. Like you, 2-3 years ago I thought "what the bullshit, this voodoo magic doesn't work", but it does!
+ I like the stile of your videos - peacefulness, calmness and little fun=)
That good doc
Liked the video very much :)
What is the title of the music played in the outro?
hi there, i´m from germany, and the ususal time school starts ist around 8am. some schools start a few minutes early some later, but i have never heard of a school that starts ar 9am. i´m from west germany so i dont know how it is in the rest of germany. but i think in england school starts at 9am
Hahahaha the yoga matt caught me off guard!! 😂
What do I do during this meditation peroid..?
What do I think about...
Do I just sit and relax?
What is that book you slept with? Will you please share the title sir zach?
« Watch this video, read the articles and form your own opinion » 👏🏾
thankss i need this!!!! hii i'm earlyy
Thanks for watching!
I am a junior doctor doing internship in Pakistan. These days I'm in GYNAE/OBS with calls every 3rd day. I'm also a diagnosed case of migraine and recurrent depressive disorder. I NEED to sleep more than the average people in order to function normally. Can you please help me out? I want to figure out how i can maintain a healthy sleep wake cycle with my condition and work routine
When I went to school in Germany, the first lesson started at 7.30. Now it must be 7.45. At least in my region, it's not the same all over the country