1 01:00:00,500 --> 01:00:02,750 Good morning and 2 01:00:02,750 --> 01:00:04,666 welcome to Morning Syria. 3 01:00:08,750 --> 01:00:10,125 Okay, good morning 4 01:00:10,125 --> 01:00:11,666 and welcome to Tuesday. 5 01:00:12,083 --> 01:00:13,250 We are now, we're really 6 01:00:13,250 --> 01:00:14,791 getting into the meat of the week, 7 01:00:14,833 --> 01:00:16,375 right, and what better 8 01:00:16,375 --> 01:00:17,750 time to celebrate the fact 9 01:00:17,750 --> 01:00:19,083 that today is National 10 01:00:19,083 --> 01:00:20,958 Harriet Tubman Day, right? 11 01:00:21,500 --> 01:00:22,166 We're honoring the 12 01:00:22,166 --> 01:00:23,708 courageous abolitionists 13 01:00:23,708 --> 01:00:25,583 who led enslaved people to freedom 14 01:00:26,041 --> 01:00:27,291 through the Underground Railroad. 15 01:00:27,541 --> 01:00:29,041 You remember that, right, from school? 16 01:00:29,458 --> 01:00:31,000 Well, she became a symbol 17 01:00:31,000 --> 01:00:32,583 of resilience and bravery. 18 01:00:33,250 --> 01:00:34,791 All right, well, the answer 19 01:00:34,791 --> 01:00:37,625 to yesterday's trivia question, 1896, 20 01:00:38,541 --> 01:00:39,541 that was when the first 21 01:00:39,541 --> 01:00:41,416 modern Olympic Games took place, 22 01:00:41,458 --> 01:00:41,875 1896. 23 01:00:43,083 --> 01:00:44,250 All right, and now it's 24 01:00:44,250 --> 01:00:45,833 time for the essential vitamins 25 01:00:45,833 --> 01:00:47,958 in your morning cereal, today's quote. 26 01:00:48,250 --> 01:00:49,083 And it's from birthday 27 01:00:49,083 --> 01:00:51,000 girl turning 42 today, 28 01:00:51,708 --> 01:00:53,458 Olivia Wilde, who said, quote, 29 01:00:53,666 --> 01:00:55,208 "Be messy and complicated 30 01:00:55,208 --> 01:00:57,500 and afraid and show up anyway." 31 01:00:57,958 --> 01:00:58,375 End quote. 32 01:00:58,666 --> 01:01:00,791 Now, your morning deco, take action, 33 01:01:00,791 --> 01:01:02,750 show up and be prepared, 34 01:01:02,750 --> 01:01:04,041 even when you feel scared 35 01:01:04,041 --> 01:01:06,291 or overwhelmed or unpolished. 36 01:01:06,750 --> 01:01:09,041 Take progress over perfection, right? 37 01:01:09,375 --> 01:01:10,625 It's permission to live 38 01:01:10,625 --> 01:01:12,625 honestly, not perfectly. 39 01:01:13,041 --> 01:01:14,875 All right, well, let's go ahead and hear 40 01:01:14,875 --> 01:01:16,083 from the experts now. 41 01:01:16,083 --> 01:01:18,000 It is time to pour in some 42 01:01:18,000 --> 01:01:20,458 atomic habits by James Clear. 43 01:01:21,041 --> 01:01:22,000 Now, today we are 44 01:01:22,000 --> 01:01:23,416 covering the introduction 45 01:01:23,791 --> 01:01:26,583 and how this book is gonna benefit you. 46 01:01:26,833 --> 01:01:28,708 And Clear begins by telling 47 01:01:28,708 --> 01:01:30,708 his personal story to us, right? 48 01:01:31,000 --> 01:01:32,333 It's all about a devastating facial 49 01:01:32,333 --> 01:01:33,208 injury in high school 50 01:01:33,208 --> 01:01:34,500 that it sidelined him 51 01:01:34,500 --> 01:01:35,666 socially and physically. 52 01:01:36,291 --> 01:01:37,208 And his comeback, 53 01:01:37,208 --> 01:01:38,458 well, it wasn't dramatic 54 01:01:38,458 --> 01:01:39,416 like you might expect, 55 01:01:39,416 --> 01:01:40,916 it was just incremental. 56 01:01:41,333 --> 01:01:42,750 So he improved by 57 01:01:42,750 --> 01:01:44,375 focusing on these small habits, 58 01:01:45,000 --> 01:01:46,500 sleep, study, lifting 59 01:01:46,500 --> 01:01:47,916 weights, showing up early. 60 01:01:48,291 --> 01:01:50,666 And over time, those small shifts, 61 01:01:50,833 --> 01:01:52,416 they changed his identity. 62 01:01:52,791 --> 01:01:53,458 He writes, quote, 63 01:01:53,708 --> 01:01:54,916 "Small habits don't add up, 64 01:01:55,083 --> 01:01:56,458 they compound," end quote. 65 01:01:56,916 --> 01:01:58,791 And that's the thesis of his whole book. 66 01:01:59,166 --> 01:02:00,458 He explains the four 67 01:02:00,458 --> 01:02:02,208 laws of behavior change, 68 01:02:02,208 --> 01:02:03,250 which we'll explore later 69 01:02:03,250 --> 01:02:05,291 here, but it's make it obvious, 70 01:02:05,666 --> 01:02:07,000 make it attractive, make it 71 01:02:07,000 --> 01:02:08,875 easy and make it satisfying. 72 01:02:09,458 --> 01:02:11,541 But in this early section, he just 73 01:02:11,541 --> 01:02:13,083 focuses on identity, 74 01:02:13,083 --> 01:02:14,250 saying, quote, "The most 75 01:02:14,250 --> 01:02:16,166 effective way to change your habits 76 01:02:16,166 --> 01:02:17,250 is to focus not on 77 01:02:17,250 --> 01:02:18,666 what you want to achieve, 78 01:02:19,125 --> 01:02:20,541 but on who you wish 79 01:02:20,541 --> 01:02:22,083 to become," end quote. 80 01:02:22,625 --> 01:02:24,916 Now, that is a profound shift. 81 01:02:24,958 --> 01:02:25,750 If you think about it, 82 01:02:25,958 --> 01:02:28,666 he warns against outcome-based habits. 83 01:02:29,041 --> 01:02:30,666 Winning a race is an outcome. 84 01:02:31,041 --> 01:02:32,750 Becoming a runner is identity-based. 85 01:02:33,208 --> 01:02:34,208 And identities are 86 01:02:34,208 --> 01:02:36,458 reinforced by repeated behavior. 87 01:02:37,041 --> 01:02:38,625 Clear, he also dismantles 88 01:02:38,625 --> 01:02:40,166 the all or nothing mindset. 89 01:02:40,875 --> 01:02:41,791 Missing one workout 90 01:02:41,791 --> 01:02:43,125 doesn't ruin progress. 91 01:02:43,333 --> 01:02:45,083 Missing repeatedly without 92 01:02:45,083 --> 01:02:46,500 awareness, well, that does. 93 01:02:47,000 --> 01:02:48,541 So the book promises to 94 01:02:48,541 --> 01:02:50,208 help you build good habits, 95 01:02:50,541 --> 01:02:52,541 break bad ones, and master behaviors 96 01:02:52,708 --> 01:02:54,916 that will lead to extraordinary results. 97 01:02:55,541 --> 01:02:56,458 And it does so with 98 01:02:56,458 --> 01:02:58,083 research from psychology, 99 01:02:58,750 --> 01:03:01,166 neuroscience, and behavioral economics. 100 01:03:01,666 --> 01:03:03,166 But it's explained in a language 101 01:03:03,166 --> 01:03:05,666 that doesn't require you to have a PhD. 102 01:03:06,416 --> 01:03:07,583 So this is not a 103 01:03:07,583 --> 01:03:09,666 motivational pep talk book. 104 01:03:10,041 --> 01:03:12,375 It's a practical blueprint for you. 105 01:03:12,666 --> 01:03:13,500 All right, here it is. 106 01:03:13,833 --> 01:03:15,250 Your Tuesday takeaway is 107 01:03:15,250 --> 01:03:17,041 decide who you want to become, 108 01:03:17,291 --> 01:03:18,875 then cast small daily 109 01:03:18,875 --> 01:03:20,208 votes in that direction. 110 01:03:20,833 --> 01:03:22,083 So today, channel 111 01:03:22,083 --> 01:03:23,958 Harriet Tubman-like bravery, 112 01:03:24,333 --> 01:03:24,958 even if it's just 113 01:03:24,958 --> 01:03:26,291 bravery to get out of bed. 114 01:03:26,958 --> 01:03:28,375 Then attack your Tuesday 115 01:03:28,375 --> 01:03:30,583 with consistency and courage. 116 01:03:30,916 --> 01:03:32,208 But first, the prize from 117 01:03:32,208 --> 01:03:33,250 the bottom of the cereal box, 118 01:03:33,458 --> 01:03:34,250 the morning cereal 119 01:03:34,250 --> 01:03:36,083 trivia question of the day. 120 01:03:36,791 --> 01:03:37,791 Here it is, what 121 01:03:37,791 --> 01:03:40,416 country has the most castles? 122 01:03:41,041 --> 01:03:42,208 All right, hey, thanks for 123 01:03:42,208 --> 01:03:43,125 listening to morning cereal. 124 01:03:43,333 --> 01:03:44,708 We will see you back here tomorrow 125 01:03:44,708 --> 01:03:46,291 for the answer to the trivia question 126 01:03:46,750 --> 01:03:48,625 and more sugar for your soul. 127 01:03:48,625 --> 01:03:51,708 And until then, have a fantastic day. 128 01:03:52,833 --> 01:03:54,375 Don't forget to follow and subscribe 129 01:03:54,375 --> 01:03:55,916 to the morning cereal podcast 130 01:03:56,125 --> 01:03:57,875 on the One Life Live It channel. 131 01:03:58,416 --> 01:04:00,083 You can find more episodes and videos 132 01:04:00,083 --> 01:04:01,541 by visiting our YouTube channel 133 01:04:01,708 --> 01:04:02,791 and the website at 134 01:04:02,791 --> 01:04:05,416 seaningless and at seaningless.com, 135 01:04:05,666 --> 01:04:06,500 where you can also 136 01:04:06,500 --> 01:04:07,958 follow our other podcast, 137 01:04:08,291 --> 01:04:09,458 the Mr. and Mrs. English podcast 138 01:04:09,958 --> 01:04:11,166 and the Life Happens podcast. 139 01:04:11,958 --> 01:04:14,125 And these other podcasts will dive deeper 140 01:04:14,125 --> 01:04:15,041 into everyday issues, 141 01:04:15,333 --> 01:04:16,750 self-improvement and well-being, 142 01:04:16,750 --> 01:04:17,625 business and finance. 143 01:04:18,208 --> 01:04:19,875 And we welcome special guests too. 144 01:04:20,375 --> 01:04:21,416 So join us, it'll be a 145 01:04:21,416 --> 01:04:22,375 good time, I promise. 146 01:04:23,125 --> 01:04:24,000 Thanks again for listening. 147 01:04:24,208 --> 01:04:25,791 Have a fantastic day and 148 01:04:25,791 --> 01:04:26,291 we'll see you tomorrow.