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Forget 21 Days – Here’s How Habits Really Stick! · Deep Thoughts

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Speaker 1: Welcome to Deep Thoughts, a podcast designed to take you
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Speaker 1: on an introspective journey into the mindsets and strategies that
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Speaker 1: fuel personal growth. In every episode, we'll explore the intersection
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Speaker 1: of psychology, spirituality, and real world tactics, guiding you through
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Speaker 1: powerful methods to elevate your health, wealth, relationships, and overall
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Speaker 1: well being. From deep doves into transformative habits and mindsets
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Speaker 1: to candid discussions about the challenges we face in today's
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Speaker 1: fast paced world, Deep Thoughts is here to remind you
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Speaker 2: Hey everyone, and welcome back. Today. We're going to be
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Speaker 2: tackling something I know a lot of you think about
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Speaker 2: a lot habit formation. Specifically, we're diving into the question
1:00
Speaker 2: how long does it really take to form a habit?
1:03
Speaker 3: Yeah, I'm interested to see where this goes.
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Speaker 2: Because we've all heard that saying it takes twenty one
1:08
Speaker 2: days to form a habit, right, But is that true
1:11
Speaker 2: or is it just a total myth?
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Speaker 3: That twenty one day rule is everywhere. It's like just
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Speaker 3: so common to.
1:16
Speaker 2: Hear that it really is. It's like ingrained in our minds.
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Speaker 2: But first I want to dig into where this idea
1:21
Speaker 2: even came from.
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Speaker 3: Okay, so the twenty one day myth can actually be
1:25
Speaker 3: triced back to a plastic surgeon, oh wow, named doctor
1:28
Speaker 3: Maxwell Maltz. Back in the nineteen fifties. He noticed that
1:32
Speaker 3: it took about twenty one days for patients to adjust
1:35
Speaker 3: to like physical changes after surgery, like say they got
1:38
Speaker 3: a nose job, or even if they had to adapt
1:40
Speaker 3: to losing a limb. He wrote about this in his
1:42
Speaker 3: book Psycho Cybernetics, which became a bestseller.
1:46
Speaker 2: So it sounds like initially it wasn't really about building
1:49
Speaker 2: a new habit from scratch. It was more about just
1:51
Speaker 2: getting used to like new situation exactly.
1:54
Speaker 3: And it seems like at some point Matz's observation about
1:58
Speaker 3: adjusting to something new just kind of transformed into this
2:01
Speaker 3: hard and fast rule about building new habits. And I
2:04
Speaker 3: guess maybe it's because twenty one days just sounds so
2:06
Speaker 3: much better, like two months.
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Speaker 2: It feels doable. Yeah, I go twenty one days, Okay,
2:12
Speaker 2: I could do that. And I think that also plays
2:14
Speaker 2: into our our desire to see results quickly, like we
2:18
Speaker 2: want things to happen fast.
2:19
Speaker 3: Yeah, and I think that's part of the reason why
2:21
Speaker 3: the myth has persisted for so long too. You know.
2:24
Speaker 3: But if we really look into the research on habit formation,
2:27
Speaker 3: we start to see a different story.
2:29
Speaker 2: Okay, so let's get into the science. Then what does
2:31
Speaker 2: the research say about how long it really takes to
2:34
Speaker 2: build a new habit?
2:36
Speaker 3: Okay, So there's this really important study from two thousand
2:39
Speaker 3: and nine by Philippa Lally and her team at University
2:42
Speaker 3: College London that looked into this. And in this study,
2:46
Speaker 3: they followed ninety six people over twelve weeks, and what
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Speaker 3: they found was that on average, it took sixty six
2:52
Speaker 3: days to form a new habit.
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Speaker 2: Sixty six days. Yeah, so that's more than triple the
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Speaker 2: twenty one days it is. So should we all be
2:58
Speaker 2: aiming for sixty six days then instead of twenty one?
3:01
Speaker 3: Well not necessarily. There's actually there's a catch. So this
3:05
Speaker 3: study also found that there was a really big range
3:08
Speaker 3: and how long it took different people to form a habit.
3:11
Speaker 3: Like some people it took them only eighteen days, while
3:14
Speaker 3: others needed over two hundred and fifty.
3:16
Speaker 2: So there really is no magic number then, right, No,
3:18
Speaker 2: I don't think so. It really depends on the person
3:20
Speaker 2: and the specific habit they're trying to build.
3:23
Speaker 3: Yeah, exactly. I mean averages can be useful, but in
3:26
Speaker 3: this case, I think it doesn't really give us the
3:28
Speaker 3: whole picture because they're just so many different things that
3:31
Speaker 3: can affect how easily someone builds a new habit. You know,
3:34
Speaker 3: their personality, their motivation level, their past experiences, even how
3:39
Speaker 3: complex the habit itself is.
3:41
Speaker 2: Right, Because I mean, it's going to be different to
3:43
Speaker 2: like start medicating every day versus like just remembering to
3:47
Speaker 2: take your vitamins each morning.
3:49
Speaker 3: Yeah, those are totally different things.
3:51
Speaker 2: Right. So this makes me think about how, like I've
3:54
Speaker 2: always wondered why some habits just they feel so easy
3:58
Speaker 2: to stick with, yeah, and others just feel like, ugh,
4:00
Speaker 2: this is like an uphill battle.
4:01
Speaker 3: I think that, Yeah, it's just you know, part of
4:03
Speaker 3: what makes people so interesting. But even though there isn't
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Speaker 3: like a magic number, okay, research can still tell us
4:10
Speaker 3: some important stuff about what does work, right, when we're
4:13
Speaker 3: trying to build new habits.
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Speaker 2: Okay, well, what are like, what are some of the
4:17
Speaker 2: big things that we can take away from their research
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Speaker 2: that can actually help us build habits that last.
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Speaker 3: Well, one of the most important things to remember is that,
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Speaker 3: I mean, it's great to believe in the twenty one
4:29
Speaker 3: day rule, like it might give you a little boost
4:32
Speaker 3: at first, Yeah, but it's not gonna do all the
4:34
Speaker 3: work for you. You can't just believe in it. You
4:36
Speaker 3: actually have to put in the effort too.
4:38
Speaker 2: So then what should we focus on instead of just
4:40
Speaker 2: trying to like hit this specific number of days.
4:43
Speaker 3: That's the thing. If the twenty one day rule isn't
4:45
Speaker 3: really true, what can we rely on? And that's what
4:48
Speaker 3: makes this whole topic so interesting, because what the research
4:50
Speaker 3: is telling us is that there's something way more powerful
4:54
Speaker 3: than just counting up the days.
4:55
Speaker 2: Well, I'm I'm definitely all the years. So what's the
4:58
Speaker 2: real key.
4:59
Speaker 3: It's something you've probably heard before, but maybe you haven't
5:01
Speaker 3: really fully appreciated how important it is, And that's consistency.
5:05
Speaker 3: It's about showing up every single day even when you
5:08
Speaker 3: don't feel like it. That's what's really going to make
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Speaker 3: a difference. In the long run.
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Speaker 2: Okay, so I have definitely heard the consistency is key,
5:17
Speaker 2: but I have to admit I have struggled with it
5:19
Speaker 2: in the past.
5:20
Speaker 3: Yeah.
5:21
Speaker 2: So is it like all about just having willpower then
5:25
Speaker 2: just gritting your teeth and just like pushing through it.
5:27
Speaker 3: No matter what I mean, willpower definitely helps, it's not
5:31
Speaker 3: the whole story. Think of it more like you're trying
5:33
Speaker 3: to actually change who you are, you know, like you
5:36
Speaker 3: want to become the kind of person who just does
5:38
Speaker 3: this thing naturally.
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Speaker 2: Yeah, yeah, yeah, I get that. It's not just about
5:42
Speaker 2: checking it off a list exactly. It's like this is
5:45
Speaker 2: who I am.
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Speaker 3: It's a much deeper kind of change.
5:47
Speaker 2: Right, Okay, so how do we make that shift? Then?
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Speaker 2: How do we go from someone who just wants to
5:53
Speaker 2: have this habit to someone who's actually living it every day.
5:57
Speaker 3: That's where we get into like the actual strategies. Have
6:00
Speaker 3: you heard that quote from the book Atomic Habits. It's
6:03
Speaker 3: by James Clear and he says, oh, yeah, you do
6:05
Speaker 3: not rise to the level of your goals, You fall
6:08
Speaker 3: to the level of your systems.
6:10
Speaker 2: Right. Yeah, yeah, yeah, I've heard of that book. It's
6:12
Speaker 2: all about building those good habits exactly, So you're setting
6:14
Speaker 2: yourself up for success instead of just like hoping for
6:18
Speaker 2: the best.
6:19
Speaker 3: Yeah, it's about making it as easy as possible to
6:22
Speaker 3: do the thing you want to do and making it
6:25
Speaker 3: kind of automatic. And there's this other really interesting thing
6:28
Speaker 3: that called feedback loops.
6:29
Speaker 2: Feedback loops, I don't know if I've heard of that before.
6:32
Speaker 3: Okay, well, so think of a feedback loop as it's
6:34
Speaker 3: anything that gives you information about how you're doing. Like
6:38
Speaker 3: it could be something as simple as, you know, keeping
6:40
Speaker 3: track of your workouts in a journal, or using an app,
6:43
Speaker 3: or even just taking a minute to think about how
6:46
Speaker 3: you feel after you do the thing you're trying to
6:48
Speaker 3: make a habit. Those little bits of feedback can really
6:52
Speaker 3: help to keep you motivated.
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Speaker 2: Yeah, I could see how like those little wins along
6:57
Speaker 2: the way could really like encourage you to keep going,
7:00
Speaker 2: for sure, totally.
7:01
Speaker 3: But it's actually more than just motivation. Feedback loops can
7:04
Speaker 3: actually make you learn faster oh and get better at
7:08
Speaker 3: what you're doing more quickly.
7:10
Speaker 2: Okay, So you're not just blindly doing the same thing
7:12
Speaker 2: over and over again, right, you're actually like learning from
7:15
Speaker 2: it and you're getting better.
7:16
Speaker 3: As you go, exactly you're becoming more aware of like
7:18
Speaker 3: how your habits actually work, and that helps you learn faster.
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Speaker 2: Okay, this is making me completely rethink how I approach
7:27
Speaker 2: building new habits instead of just trying to like power
7:31
Speaker 2: through it, I need to be more strategic and pay
7:34
Speaker 2: more attention to like how things are going and it
7:37
Speaker 2: just as I go. I like that a lot.
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Speaker 3: It's a much more mindful way to approach it.
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Speaker 2: Yeah, definitely.
7:42
Speaker 3: Yeah. It really is interesting, though, isn't it how we
7:44
Speaker 3: like hold onto these simple rules like the twenty one
7:46
Speaker 3: day myth, Yeah, even when like the research tells us
7:51
Speaker 3: something totally different.
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Speaker 2: Yeah, why do you think that is? Like? Why do
7:54
Speaker 2: we want these quick fixes so much?
7:56
Speaker 3: I think part of it is that our brains just
7:58
Speaker 3: like they love a good shark right now, a nice
8:01
Speaker 3: simple rule like that twenty one days. It's just it's
8:04
Speaker 3: easy to understand, it's easy to remember, and I think
8:07
Speaker 3: it also makes us feel like we're in control, you know,
8:10
Speaker 3: like we have a plan, we have a timeline.
8:13
Speaker 2: It's like a roadmap, even if it's the wrong one exactly.
8:16
Speaker 3: Plus, don't forget about hope. We really want to believe
8:19
Speaker 3: that there's like a quick and easy way to change
8:23
Speaker 3: to be better.
8:24
Speaker 2: I mean we see it all the time, like all
8:26
Speaker 2: those headlines that are like get fit in twenty one
8:28
Speaker 2: days or learn Spanish in a week. It's tempting to
8:31
Speaker 2: believe it. But this deep dive is really reminded me that, like,
8:34
Speaker 2: real change takes time and it takes work.
8:38
Speaker 3: It really does. And that kind of brings us back
8:40
Speaker 3: to the science of habit formation. You know, it's not
8:43
Speaker 3: really about finding that one perfect number. It's more about
8:47
Speaker 3: understanding like how it all actually work makes habit stick.
8:52
Speaker 2: So we've talked about consistency, We've talked about building systems
8:56
Speaker 2: that support our goals. What else can we do, like
9:00
Speaker 2: really set ourselves up for success.
9:02
Speaker 3: Well, remember earlier when we talked about the placebo effect. Yeah,
9:06
Speaker 3: I think that's worth spending a little more time on.
9:09
Speaker 2: Yeah, okay, because it's.
9:10
Speaker 3: Like a really fascinating part of all of this shows
9:14
Speaker 3: us how powerful our minds really are. You know, if
9:18
Speaker 3: we believe something is going to work, we're more likely
9:21
Speaker 3: to like actually put in the effort make it work.
9:25
Speaker 2: So you're saying that, like, even if that twenty one
9:27
Speaker 2: day thing isn't real, right, just believing in it could
9:31
Speaker 2: actually help someone form.
9:32
Speaker 3: A habit exactly, and it shows how important our mindset is.
9:36
Speaker 3: If you start out like feeling optimistic and like you
9:39
Speaker 3: can actually do it, you're just way more likely to succeed.
9:42
Speaker 2: I love that. So it's not just about like doing
9:45
Speaker 2: the thing, it's also about what you're thinking and believing it.
9:48
Speaker 3: All works together.
9:49
Speaker 2: Well, you're doing it exactly.
9:50
Speaker 3: But there's another side to the placebo effect that I
9:52
Speaker 3: want to mention too. It's not just about thinking positive thoughts.
9:56
Speaker 3: It's also about like actually creating some kind of richual
10:00
Speaker 3: or structure around the habit. You're trying to build.
10:03
Speaker 2: Ritual and structure. Okay, what do you mean by this?
10:07
Speaker 3: Okay, So, say you want to start meditating every day
10:09
Speaker 3: instead of just trying to do it whenever you remember,
10:12
Speaker 3: you could create a special time and place for it,
10:15
Speaker 3: like every day, you could light a candle, make the
10:18
Speaker 3: room kind of dark and quiet, maybe even use a
10:20
Speaker 3: meditation app or something right right right, And those little
10:23
Speaker 3: rituals and most like it signals to your brain that
10:26
Speaker 3: this is important. Oh, this is something I should pay
10:28
Speaker 3: attention to.
10:29
Speaker 2: I love that. So it's like you're creating a little
10:32
Speaker 2: ceremony around your.
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Speaker 3: Habit exactly, and when you do that, it can actually
10:37
Speaker 3: make the placebo effect even stronger.
10:39
Speaker 2: Wow. And it also makes it feel like more intentional too, you.
10:43
Speaker 3: Know, absolutely, and that feeling of like I'm doing this
10:46
Speaker 3: on purpose that can be really powerful for keeping you
10:49
Speaker 3: motivated even when you don't feel like it.
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Speaker 2: This is giving me so many ideas for how to
10:54
Speaker 2: like actually implement this in my own life. This is great.
10:57
Speaker 3: I'm glad that's what I'm hoping for. Speaking of actually
11:01
Speaker 3: doing things, let's get back to those feedback loops we
11:03
Speaker 3: were talking about. Remember those They're super important for like
11:07
Speaker 3: bridging the gap between what we want to do, yeah
11:10
Speaker 3: and what we actually do.
11:12
Speaker 2: Okay, Yeah, tell me more about that. I'm really interested in,
11:15
Speaker 2: like how feedback loops can actually help us learn faster.
11:19
Speaker 3: Okay, So let's imagine you want to start running every morning.
11:23
Speaker 3: A super simple feedback loop could be just marking it
11:26
Speaker 3: on a calendar every day that you.
11:27
Speaker 2: Run, so you can like visually see your progress exactly.
11:31
Speaker 3: And each time you see all those marks, like it
11:33
Speaker 3: reinforces that like, hey, I'm doing this right, right right.
11:36
Speaker 3: But you can take it even further too, Like what
11:38
Speaker 3: if you also started keeping track of your time and
11:40
Speaker 3: how far you ran. Okay, then you'd be getting even
11:43
Speaker 3: more information, you know, so.
11:44
Speaker 2: You'd be able to see like how you're improving. And
11:48
Speaker 2: maybe you'd notice that you run faster on days that
11:50
Speaker 2: you eat a good breakfast mmmm, or that you have
11:53
Speaker 2: a harder time on days that you stayed up late
11:56
Speaker 2: working the night before.
11:57
Speaker 3: That's so cool, Like you actually start to see the patterns, right,
12:00
Speaker 3: and then.
12:00
Speaker 2: You can use that information to like adjust exactly how
12:05
Speaker 2: you're approaching it.
12:06
Speaker 3: It's like having a personal coach who's like constantly giving
12:09
Speaker 3: you tips right right, based on what you're actually doing.
12:12
Speaker 2: Oh. I like that a lot. This is making me
12:14
Speaker 2: think that, like I've been approaching this whole habit thing
12:17
Speaker 2: the wrong way. Instead of trying to just like force
12:19
Speaker 2: myself to do it, I need to be like paying
12:22
Speaker 2: more attention to those singles along the way.
12:24
Speaker 3: It's about being more aware and like more strategic about it.
12:28
Speaker 2: Yeah. Yeah, yeah, that's a that's a really good point.
12:30
Speaker 2: I like that.
12:31
Speaker 3: That's the key. I think it's less about just repeating
12:34
Speaker 3: the same thing over and over and more about being
12:36
Speaker 3: really present and constantly learning and making things better. And
12:40
Speaker 3: that's where it gets really exciting.
12:42
Speaker 2: I think I totally agree. I'm I'm feeling a lot
12:44
Speaker 2: more like empowered just by thinking about it this way.
12:50
Speaker 2: But I got to be honest, sometimes, like those old
12:53
Speaker 2: habits just feel so ingrained, like they're just a part
12:55
Speaker 2: of me. So is it even possible to like really
13:00
Speaker 2: change those deep down patterns.
13:02
Speaker 3: That's a great question. Yeah, and it's one that we
13:05
Speaker 3: hear a lot. Sometimes it does feel like we're stuck
13:07
Speaker 3: with our old habits, like they're just who we are, right,
13:10
Speaker 3: But what if we thought about it a little differently?
13:13
Speaker 3: What if instead of trying to like get rid of
13:15
Speaker 3: the old habit completely, we focused on building a new habit,
13:20
Speaker 3: something we actually want to do that would eventually just
13:23
Speaker 3: kind of like take over.
13:25
Speaker 2: Oh that's that's a really cool way to think about it.
13:27
Speaker 2: So can you give me an example of what that
13:29
Speaker 2: might look like.
13:29
Speaker 3: Sure, let's say, like your bad habit is scrolling on
13:34
Speaker 3: social media every night before you go to bed. Okay,
13:36
Speaker 3: So instead of just saying I'm gonna stop doing that,
13:39
Speaker 3: which is like, which is really hard, so hard, you
13:42
Speaker 3: could say, Okay, before bed, I'm going to read a book,
13:46
Speaker 3: I'm going to take a bath, something you actually enjoy.
13:49
Speaker 2: Oh okay, so you're like replacing the old habit with
13:52
Speaker 2: a new one.
13:52
Speaker 3: You're basically crowding it out. Yeah.
13:54
Speaker 2: And the cool thing is, as you start to enjoy
13:58
Speaker 2: that new routine more like maybe you're sleeping better, you're
14:02
Speaker 2: less stressed, you'll naturally start wanting to do that old
14:06
Speaker 2: habit less and less.
14:07
Speaker 3: That makes so much more sense than just trying to
14:09
Speaker 3: like white knuckle it, Yeah, exactly and just rely on
14:12
Speaker 3: like willpower alone.
14:14
Speaker 2: It's like you're building a whole new path in your brain,
14:17
Speaker 2: a new way of being.
14:18
Speaker 3: Yeah.
14:19
Speaker 2: Yeah, Yeah, that eventually becomes stronger than that old one.
14:22
Speaker 3: Oh.
14:22
Speaker 2: I like that a lot. Yeah, and that's where consistency
14:24
Speaker 2: comes back in. Right. The more you do that new thing,
14:27
Speaker 2: the more it becomes just a natural part of who
14:29
Speaker 2: you are.
14:30
Speaker 3: This is awesome. I'm like learning so much about how
14:32
Speaker 3: my brain works.
14:33
Speaker 2: Me too. And the best part is that this applies
14:35
Speaker 2: to pretty much everything, you know, whether you want to
14:37
Speaker 2: be healthier or more productive at work, or have better relationships. Yeah,
14:42
Speaker 2: it all comes back to these same principles of habit formation.
14:46
Speaker 2: This deep diet has been so great. I feel like
14:49
Speaker 2: I have a whole new set of tools to work
14:51
Speaker 2: with now. But before we wrap up, let's make sure
14:53
Speaker 2: everyone listening really understands the main points we covered.
14:58
Speaker 3: Okay, great idea.
14:59
Speaker 2: So first of all, we busted that twenty one day myth.
15:02
Speaker 2: There's no magic number when it comes to building a habit.
15:05
Speaker 2: But we did learn that consistency is super important, as
15:09
Speaker 2: well as building systems that support our goal absolutely and
15:12
Speaker 2: taking advantage of those feedback loops.
15:14
Speaker 3: And don't forget the placebo effect.
15:16
Speaker 2: Oh right, Believing in yourself and that you can actually
15:20
Speaker 2: change it makes a big difference, to make a huge difference,
15:23
Speaker 2: It really does.
15:23
Speaker 3: But just believing isn't enough. Obviously, we have to take
15:26
Speaker 3: action too and put in the effort to build those
15:29
Speaker 3: systems that will help us actually make those habits stick awesome.
15:33
Speaker 2: Okay, well, I think our listeners are ready to go
15:36
Speaker 2: out there and start building those amazing new habits. But
15:38
Speaker 2: before we sign off, I have one last question for
15:41
Speaker 2: you to think about. So we've talked about how to
15:44
Speaker 2: build new habits and how to break old ones, but
15:47
Speaker 2: what about those times when we slip up? What happens
15:51
Speaker 2: when we miss a day or like even a whole week,
15:53
Speaker 2: You know, right? That mean we've like totally failed.
15:57
Speaker 3: That's a great question, and it's something that happens to
15:59
Speaker 3: all of us, because, I mean, let's be honest, we're
16:01
Speaker 3: all human, we all make mistakes, we all have setbacks totally.
16:04
Speaker 2: Yeah, and life definitely throws some curveball sometimes it does.
16:08
Speaker 3: But the important thing is that we don't let those
16:10
Speaker 3: slip ups totally derail us.
16:13
Speaker 2: Yeah. You know, Yeah, I've been there, like I miss
16:16
Speaker 2: a couple of days my work at routine, and suddenly
16:18
Speaker 2: I'm like, we'll forget it. I'm a failure. I give up.
16:20
Speaker 3: Yeah. I think a lot of us do that. It's
16:22
Speaker 3: not all or nothing thinking it is. But what if
16:25
Speaker 3: instead of seeing those slip ups as failures, we saw
16:28
Speaker 3: them as like learning opportunities.
16:30
Speaker 2: Okay, so how do we do that?
16:32
Speaker 3: Well, For one thing, we can try to change how
16:35
Speaker 3: we talk to ourselves about those setbacks. Instead of saying like, ugh,
16:38
Speaker 3: I messed up so badly, I might as well just quit,
16:41
Speaker 3: we could say, Okay, I missed a few days, that's okay.
16:44
Speaker 3: Everyone slips up sometime. What can I learn from this?
16:46
Speaker 3: How can I get back on track?
16:48
Speaker 2: So it's more about like being kind to ourselves.
16:50
Speaker 3: I guess yeah, exactly, and understanding that we're not going
16:52
Speaker 3: to be perfect all the time. There will be bumps
16:54
Speaker 3: in the road, right, but those bumps can teach us
16:57
Speaker 3: things like maybe missing those workouts do that you need
17:00
Speaker 3: more rest, or maybe your schedule is just not realistic.
17:04
Speaker 3: It's all information.
17:06
Speaker 2: Yeah, okay, So it's like, don't beat yourself up about
17:08
Speaker 2: it exactly. Just see what you can learn and move on.
17:10
Speaker 3: Yeah. It's not about being perfect, it's about just making
17:13
Speaker 3: progress over time.
17:14
Speaker 2: Yeah that makes sense. Okay, Well, this has been such
17:17
Speaker 2: a good reminder that building lasting habits isn't about will power, right,
17:22
Speaker 2: It's not about finding that perfect number of days. It's
17:25
Speaker 2: really about understanding how it all works. Yes, and you know,
17:28
Speaker 2: using the power of our minds absolutely and setting ourselves
17:31
Speaker 2: up for success.
17:32
Speaker 3: It's about the whole picture, it is.
17:35
Speaker 2: I feel so much more prepared to tackle my goals now,
17:38
Speaker 2: h too. So to wrap up our deep dive into
17:41
Speaker 2: habit formation, we'll leave you with this. What's one small
17:46
Speaker 2: habit you can start building today?
17:48
Speaker 3: Something small. It could be like drinking a glass of
17:51
Speaker 3: water when you wake up, taking a walk at lunch,
17:54
Speaker 3: just taking five minutes at the end of the day,
17:56
Speaker 3: to think about what happened anything exactly, because those little things,
18:00
Speaker 3: when you do them consistently, can make a really big
18:03
Speaker 3: difference over time. So don't be afraid to start small
18:07
Speaker 3: totally and be patient with yourself. Yes, celebrate those little
18:11
Speaker 3: wins along the way. Thanks for joining us for this
18:14
Speaker 3: deep dive everyone.
18:18
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18:20
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18:23
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