1
01:00:00,500 --> 01:00:03,166
Good morning and welcome

2
01:00:03,166 --> 01:00:04,708
to your morning cereal.

3
01:00:08,833 --> 01:00:12,250
Okay, good morning and welcome to Friday.

4
01:00:12,666 --> 01:00:14,666
You did it again, you made it.

5
01:00:14,666 --> 01:00:16,708
Was there ever any doubt in your mind?

6
01:00:17,000 --> 01:00:18,208
Well, you are going to

7
01:00:18,208 --> 01:00:19,583
want to put on your walking

8
01:00:19,583 --> 01:00:20,916
or running shoes this morning,

9
01:00:21,041 --> 01:00:22,000
not because we're gonna

10
01:00:22,000 --> 01:00:23,416
make a quick getaway today

11
01:00:23,416 --> 01:00:24,625
or we are walking to

12
01:00:24,625 --> 01:00:26,333
Calvary on this Good Friday,

13
01:00:26,875 --> 01:00:30,041
but because today is walk to work day,

14
01:00:30,416 --> 01:00:31,083
which sounds

15
01:00:31,083 --> 01:00:33,041
fantastically healthy, right?

16
01:00:33,375 --> 01:00:34,625
Unless your commute involves

17
01:00:34,625 --> 01:00:36,166
highways or really bad weather.

18
01:00:36,583 --> 01:00:39,083
So maybe walk down to CVS

19
01:00:39,375 --> 01:00:41,166
and get some of that Easter candy today.

20
01:00:41,791 --> 01:00:43,583
Now the answer to yesterday's trivia

21
01:00:43,583 --> 01:00:45,791
question, monoliths.

22
01:00:45,791 --> 01:00:46,958
That's the term that describes

23
01:00:47,125 --> 01:00:49,833
large single standing stones, monoliths.

24
01:00:50,041 --> 01:00:51,000
Well, it is now time

25
01:00:51,000 --> 01:00:52,500
for the essential vitamins

26
01:00:52,708 --> 01:00:53,583
in your morning cereal.

27
01:00:53,791 --> 01:00:55,083
Today's quote, and it

28
01:00:55,083 --> 01:00:56,125
is from birthday girl,

29
01:00:56,125 --> 01:00:59,541
she's turning 44 today, Kobe Smulders,

30
01:00:59,541 --> 01:01:01,041
who said this quote, "You

31
01:01:01,041 --> 01:01:02,500
can't control everything,

32
01:01:02,833 --> 01:01:04,458
but you can control how

33
01:01:04,458 --> 01:01:05,791
you show up," end quote.

34
01:01:06,291 --> 01:01:07,750
All right, your morning decode,

35
01:01:08,166 --> 01:01:10,250
your life, it might be chaos,

36
01:01:10,250 --> 01:01:11,625
but your attitude is still

37
01:01:11,625 --> 01:01:13,250
your home court advantage.

38
01:01:13,750 --> 01:01:16,000
Let go of the uncontrollable.

39
01:01:16,500 --> 01:01:17,666
All right, well, let's go ahead and hear

40
01:01:17,666 --> 01:01:18,875
now from the experts.

41
01:01:19,291 --> 01:01:20,291
It is time to pour in some

42
01:01:20,291 --> 01:01:22,500
atomic habits by James Clear.

43
01:01:23,041 --> 01:01:24,333
And today we are unpacking

44
01:01:24,333 --> 01:01:26,083
the intro to chapter six,

45
01:01:26,541 --> 01:01:29,166
which is motivation is overrated.

46
01:01:29,625 --> 01:01:30,666
Environment often

47
01:01:30,666 --> 01:01:32,333
matters more, all right?

48
01:01:32,791 --> 01:01:33,833
And if you've ever

49
01:01:33,833 --> 01:01:35,458
blamed a lack of motivation

50
01:01:35,458 --> 01:01:37,125
for not following through on something,

51
01:01:37,500 --> 01:01:38,583
this chapter is about

52
01:01:38,583 --> 01:01:40,291
to let you off that hook.

53
01:01:40,750 --> 01:01:42,166
In the best way possible, here,

54
01:01:42,875 --> 01:01:44,083
Clear argues that behavior

55
01:01:44,083 --> 01:01:46,083
change is less about willpower

56
01:01:46,333 --> 01:01:47,666
and it's more about the environment.

57
01:01:48,375 --> 01:01:49,500
In fact, he says this quote,

58
01:01:49,750 --> 01:01:51,791
"The most common form of change

59
01:01:51,791 --> 01:01:53,458
is not internal, but

60
01:01:53,458 --> 01:01:54,625
external," end quote.

61
01:01:55,208 --> 01:01:56,625
Now, that means your surroundings

62
01:01:56,791 --> 01:01:58,333
are quietly shaping your

63
01:01:58,333 --> 01:01:59,750
decisions all day long,

64
01:01:59,750 --> 01:02:01,000
whether you realize it or not.

65
01:02:01,500 --> 01:02:02,375
So think about it.

66
01:02:02,666 --> 01:02:03,958
If your phone is next

67
01:02:03,958 --> 01:02:04,916
to you, you'll check it.

68
01:02:05,208 --> 01:02:06,541
If snacks are visible,

69
01:02:07,000 --> 01:02:08,041
you'll likely eat them.

70
01:02:08,041 --> 01:02:09,125
I got a big problem with that.

71
01:02:09,541 --> 01:02:10,500
Now, if your running

72
01:02:10,500 --> 01:02:12,250
shoes are buried in a closet,

73
01:02:12,583 --> 01:02:14,541
you're probably not gonna go for a jog.

74
01:02:15,083 --> 01:02:16,833
These aren't failures of yours.

75
01:02:16,833 --> 01:02:18,166
They're not failures of discipline.

76
01:02:18,750 --> 01:02:21,041
They're predictable responses to cues.

77
01:02:22,125 --> 01:02:23,125
Clear explains that humans

78
01:02:23,125 --> 01:02:24,500
are incredibly responsive

79
01:02:24,500 --> 01:02:25,708
to visual triggers.

80
01:02:26,125 --> 01:02:28,666
What we see influences what we do.

81
01:02:28,666 --> 01:02:29,000
That's why

82
01:02:29,000 --> 01:02:31,041
environmental design is so powerful.

83
01:02:31,583 --> 01:02:33,541
Instead of trying to resist temptation,

84
01:02:34,083 --> 01:02:35,125
you should remove it.

85
01:02:35,458 --> 01:02:37,083
Instead of relying on motivation,

86
01:02:37,666 --> 01:02:40,541
you make good choices the default option.

87
01:02:40,958 --> 01:02:42,208
Now, he also highlights that

88
01:02:42,208 --> 01:02:43,916
habits are context dependent.

89
01:02:44,416 --> 01:02:45,791
We associate behaviors

90
01:02:45,791 --> 01:02:47,416
with specific locations

91
01:02:47,416 --> 01:02:48,125
and situations.

92
01:02:48,666 --> 01:02:49,541
That's why it's easy to

93
01:02:49,541 --> 01:02:51,333
fall back on these old patterns

94
01:02:51,333 --> 01:02:53,958
when you revisit familiar environments.

95
01:02:54,375 --> 01:02:55,083
Your brain is simply

96
01:02:55,083 --> 01:02:57,000
just following learned cues

97
01:02:57,000 --> 01:02:57,833
that it already knows.

98
01:02:58,541 --> 01:02:59,833
So he says this, "Stop

99
01:02:59,833 --> 01:03:01,458
trying to resist temptation.

100
01:03:02,125 --> 01:03:03,375
"Make it invisible."

101
01:03:04,875 --> 01:03:05,583
That's one of the

102
01:03:05,583 --> 01:03:06,708
most practical strategies

103
01:03:06,708 --> 01:03:07,541
in this whole book.

104
01:03:08,000 --> 01:03:10,291
If you don't see it, you don't crave it.

105
01:03:10,541 --> 01:03:11,083
If it's not

106
01:03:11,083 --> 01:03:13,291
available, you don't act on it.

107
01:03:13,583 --> 01:03:15,833
So the deeper message here is feeling.

108
01:03:16,708 --> 01:03:17,791
You need to become a

109
01:03:17,791 --> 01:03:19,416
more disciplined person.

110
01:03:19,875 --> 01:03:20,750
You need to become a better

111
01:03:20,750 --> 01:03:22,125
designer of your environment

112
01:03:22,625 --> 01:03:23,500
because when your

113
01:03:23,500 --> 01:03:25,000
environment supports your goals,

114
01:03:25,000 --> 01:03:26,750
your good habits become easier

115
01:03:27,000 --> 01:03:28,000
and bad habits, they

116
01:03:28,000 --> 01:03:29,916
become inconvenient for you.

117
01:03:30,291 --> 01:03:31,250
All right, here it is,

118
01:03:31,250 --> 01:03:32,541
your Friday takeaway.

119
01:03:33,208 --> 01:03:34,166
Don't rely on motivation.

120
01:03:34,833 --> 01:03:35,333
Design your

121
01:03:35,333 --> 01:03:37,250
environment so the right choices

122
01:03:37,458 --> 01:03:38,458
are easy choices.

123
01:03:39,500 --> 01:03:40,000
All right, friends,

124
01:03:40,333 --> 01:03:42,083
whether you're walking to work

125
01:03:42,083 --> 01:03:44,208
or walking to get the mail today,

126
01:03:44,208 --> 01:03:46,000
just keep moving forward.

127
01:03:46,541 --> 01:03:47,833
It is now time for the prize

128
01:03:47,833 --> 01:03:49,250
on the bottom of the cereal boxes,

129
01:03:49,250 --> 01:03:50,083
the morning cereal

130
01:03:50,083 --> 01:03:52,000
trivia question of the day.

131
01:03:52,666 --> 01:03:54,833
What poet started one

132
01:03:54,833 --> 01:03:56,291
of her most famous poems

133
01:03:56,833 --> 01:04:00,500
with the line, "I'm nobody, who are you?"

134
01:04:01,000 --> 01:04:01,333
End quote.

135
01:04:02,041 --> 01:04:03,458
All right, hey, thanks for listening

136
01:04:03,458 --> 01:04:05,208
to morning cereal today and this week.

137
01:04:05,208 --> 01:04:06,875
We will see you back here on Monday

138
01:04:07,333 --> 01:04:08,791
for the answer to the trivia question

139
01:04:09,166 --> 01:04:11,208
and more sugar for the soul.

140
01:04:11,750 --> 01:04:13,083
Have a great weekend.

141
01:04:13,416 --> 01:04:14,666
Happy Easter this Sunday.

142
01:04:15,166 --> 01:04:18,166
And may you find the golden Easter egg.

143
01:04:18,416 --> 01:04:21,208
And until then, have a fantastic day.

144
01:04:22,500 --> 01:04:24,041
Don't forget to follow and subscribe

145
01:04:24,041 --> 01:04:25,583
to the morning cereal podcast

146
01:04:25,833 --> 01:04:27,541
on the One Life Live It channel.

147
01:04:28,083 --> 01:04:29,750
You can find more episodes and videos

148
01:04:29,750 --> 01:04:31,208
by visiting our YouTube channel

149
01:04:31,416 --> 01:04:32,541
and the website at

150
01:04:32,541 --> 01:04:35,250
seaningless and at seaningless.com,

151
01:04:35,500 --> 01:04:36,166
where you can also

152
01:04:36,166 --> 01:04:37,625
follow our other podcast,

153
01:04:37,958 --> 01:04:39,125
the Mr. and Mrs. English podcast

154
01:04:39,708 --> 01:04:40,833
and the Life Happens podcast.

155
01:04:41,583 --> 01:04:43,791
And these other podcasts will dive deeper

156
01:04:43,916 --> 01:04:45,750
into everyday issues, self-improvement,

157
01:04:45,750 --> 01:04:47,333
well-being, business and finance.

158
01:04:47,916 --> 01:04:49,500
And we welcome special guests too.

159
01:04:50,000 --> 01:04:50,750
So join us.

160
01:04:50,750 --> 01:04:52,041
It'll be a good time, I promise.

161
01:04:52,750 --> 01:04:53,833
Thanks again for listening.

162
01:04:53,833 --> 01:04:55,458
Have a fantastic day and

163
01:04:55,458 --> 01:04:55,958
we'll see you tomorrow.