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  • Hey guys today's video [is] about building good study habits

  • I think this is a really important [topic] because lots of smart people do themselves a disservice by not building up

  • Good habits always hear people say that another person is lucky because they were born smart, but I don't believe that's true [in]

  • University the differences in grades simply come down to who has the best study habits

  • The steps I'm going to outline in this video

  • Will actually help with changing any sort of habit, but I'm going to talk [about] everything in the context of school

  • Let's start by talking a bit about habits in general our habits essentially make us who [we] are so we have to choose them wisely

  • what we do every [day] will ultimately define whom we become

  • That's why it shouldn't come as a surprise [that] someone who studies and invest themselves in science every day will become a good scientist

  • Likewise a good writer will write every day the thing is habits take time and effort to change

  • Studies show [that] we actually have a limited amount of willpower when we make too many choices in a day

  • We actually exhaust our willpower, and this is known as ego depletion

  • For example consider someone who has been resisting the temptation to eat junk food all day as a result. They are diminishing their willpower

  • According to the theory of ego depletion if this person was to tackle a [difficult] problem

  • [they'll] likely give up faster than someone who was not resisting [that] same temptation all day this idea really highlights the importance of habits

  • Habits are automatic behaviors that we don't really need to [think] about and because of that we exhaust less willpower in the day

  • Now I'll outline some simple steps for building good habits the first step is planning

  • We need to carve out time in our schedules and really pinpoint a concrete place for the habit

  • According to a study published in the European [journal] of Social psychology

  • Habits are best implemented alongside cues for example after dinner. I'll read for 30 minutes or after breakfast

  • I'll go for a 30 minute walk the basic structure is if x happens I will do y a

  • Common example that most of us already follow is when I wake up. I'll brush my teeth

  • the study found that the level of automaticity which is how automatic in action feels rose asymptotically as

  • Participants continually perform the action there are two main implications of this

  • This means that the first few days two months of building a habit are the most important

  • During that time you really don't want to break the chain because even one day makes a huge impact on how

  • automatic a certain action or behavior feels

  • Secondly it also means that the more you perform an action the less willpower will be required to perform it again

  • This means that the more you do an action the easier

  • It is to keep doing it and the harder

  • It [is] to break it

  • This can be [a] good thing if the habits you create are good for us and a bad thing if the habits we create are

  • bad for us

  • It was also shown [that] the amount of time to form a habit

  • Varied for each individual although the median time to form a habit was 66 days

  • Individual times fell between 18 days and 254 days this is because complex habits take longer to Form than simple habits

  • for most participants

  • Missing a day of performing the habit after the first few months did not negatively contribute to forming the habit

  • However, other studies suggested that taking breaks as long as a week maybe something like winter break or spring break do negatively contribute

  • to the formation of a habit I've

  • Included the study in the description for those who are interested in reading it the next step is monitoring

  • In order to determine if a habit is changing for the better [or] for the worse

  • You need to have objective measurements that help us gauge our progress

  • We have to quantify the habit for example if we want to lose weight

  • We should be tracking the amount of calories. We eat and the amount of exercise we perform studies have shown [that]

  • [there's] a significant correlation between

  • Self-monitoring weight loss and exercise frequency I can say from our own personal experience that it doesn't just stop [at] exercise

  • Once we know the numbers associated with a habit. We can take small steps to improve them in the directions. We want

  • For students who want to have better study habits they may want to consider the pomodoro technique?

  • Which I briefly talked about in my [six] time management tips video

  • Pomodoro's [helped] quantify the amount of studying a student does day

  • Once you have this information. You can take educated steps to achieving the results you want for example

  • Let's consider a student who studies for palma doors a day which are each 30 minutes long

  • that means this student studies [2] hours total in a day if

  • The field that they aren't studying enough and want to build a habit of studying longer they can slowly increase their time

  • They can add one pomodoro or one 30-minute studying block for the first week or month

  • Bringing their total study time to 2 and a half hours. This is a small and manageable change

  • After the first week or month they can add another pomodoro

  • They can repeat this [cycle] until they are studying as long as they feel is a good amount of time in

  • Gretchen Rubens book better than before she dedicates a whole chapter towards monitoring based off her findings

  • She claims that accurate monitoring helps determine whether a habit is worth the time money or energy it consumes

  • I would also add [that] it helped us make educated small and manageable changes to improve our habits

  • The next step is convenience the easier is to do something the more likely we are to do it

  • That's why it's important to make any habit that we want to keep as convenient as [possible] in

  • Rubens book she finds out her sister Elizabeth uses Jenny Craig to lose weight

  • when she discussed it with her sister elizabeth said that was convenience that made it easy to stick to the diet if

  • You're not familiar with Jenny Craig

  • It's a dieting program in which all the meals are prepackaged for you

  • And all you have to do is warm up the food

  • The reason it's so successful is because it creates a lot of convenience for dieting

  • The same Rule applies to any other habit. We want to keep in order to make going to the gym easier

  • I pack my workout bag before I go to sleep and leave it by the front door on

  • My way to school the next morning

  • I grab the bag throw it in my back seat, and then hit the gym on the way home from school

  • during stressful times like exams

  • I find it easier to eat healthy when I cook my food in bulk

  • And then store leftovers in the fridge to eat the next day this way

  • I don't have to worry about cooking every day and can focus on studying here are some quick convenience ideas

  • Want to be more social but busy with school make a study group or join a club on campus

  • Want to study more but distracted by technology like Netflix video games Etc

  • disconnect all the relevant technology and give it to someone [to] hide from you make it more convenient to study and

  • Inconvenient [or] [you] define and set up the technology?

  • Want to read more?

  • But can't find the time use audiobooks and listen while you're brushing your teeth or driving to school or work

  • The last step is smart rewarding before reading rubens book I was under the assumption that rewards helped Create strong habits

  • for example

  • I would say something like I've been eating healthy all week

  • So I deserve this cheap meal according to Rubens findings

  • and I quote this type [of] reward teaches me that I wouldn't do a

  • Particular activity for its own sake but [only] to earn the reward

  • Therefore I learned to associate the activity with an imposition a deprivation or a suffering

  • The solution to this is [to] find a reward within the habit itself

  • It would be better for me to say something like I've been working out consistently for a year

  • I'm going to spend money on creating my own custom home gym. That's a pretty expensive reward, but it gets the idea across

  • the Reward reinforces the habit

  • Ideally a home gym would help me work out even [more] another example would be I have an attending class [and] taking good notes

  • So religiously [I'm] going to invest into an iPad or Microsoft surface so I can continue to do that easier again the reward

  • reinforces the Habit and

  • There you have it a simple starter's guide to creating good habits

  • We start with planning a habit?

  • Followed by monitoring it then making it convenient as possible and lastly rewarding ourselves with something that reinforces the habit

  • Here's an example of everything put together

  • When I get home from school. I will finish [6] pomodoro's over the period of two weeks

  • I'll boost this number to 11 pomodoro's and stay there consistently

  • to make this habit convenient

  • I'll clean my desk after every work session and have all necessary materials laid down and ready to go for the following day if

  • I study consistently for a month. I'll buy a new iPad to streamline my note-taking process or a new app to make me more productive

  • So I got some good news guys

  • I finally got a Facebook page and an instagram page for this Youtube channel on the Facebook page

  • I'm going to post my videos and make them easier to share with your friends on the Instagram page

  • I'm actually gonna make one picture summaries of a video when I upload it

  • That way even if you don't end up watching my videos for the week you can take something valuable away from the photo

  • So yeah be sure [to] follow me on both of those the links are on the video and in the description

  • Lastly don't forget to [like] comment and subscribe. Thanks for watching guys, and I'll see you next time

Hey guys today's video [is] about building good study habits

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A2 pomodoro study willpower monitoring reward day

HOW TO BUILD GOOD STUDY HABITS

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    Summer posted on 2020/04/28
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