1 01:00:00,500 --> 01:00:03,166 Good morning and welcome 2 01:00:03,166 --> 01:00:04,750 to your morning cereal. 3 01:00:08,833 --> 01:00:12,291 Okay, good morning and welcome to Friday. 4 01:00:12,833 --> 01:00:14,791 You did it, we all did it. 5 01:00:14,791 --> 01:00:16,458 Man, maybe it was a long 6 01:00:16,458 --> 01:00:19,875 week, but either way you made it. 7 01:00:19,875 --> 01:00:21,541 And fittingly, today is 8 01:00:21,541 --> 01:00:23,583 International Whiskey Day, 9 01:00:23,583 --> 01:00:24,458 as long as you're of a 10 01:00:24,458 --> 01:00:26,000 certain age, 21 specifically. 11 01:00:26,500 --> 01:00:27,958 But it is a day to 12 01:00:27,958 --> 01:00:29,500 appreciate the craftsmanship, 13 01:00:29,583 --> 01:00:32,125 the history, and let's be honest, 14 01:00:32,125 --> 01:00:32,666 that Friday night 15 01:00:32,666 --> 01:00:34,291 pour its coping mechanism 16 01:00:34,291 --> 01:00:35,500 while it pairs really 17 01:00:35,500 --> 01:00:37,000 nicely with those spreadsheets 18 01:00:37,000 --> 01:00:38,625 and deadlines and those 19 01:00:38,625 --> 01:00:39,708 parenting of teenagers 20 01:00:39,708 --> 01:00:40,708 that we all handle. 21 01:00:41,500 --> 01:00:42,916 Well, now it is time to answer 22 01:00:42,916 --> 01:00:44,250 yesterday's trivia question, 23 01:00:44,916 --> 01:00:46,458 Mercury, the smallest planet 24 01:00:46,458 --> 01:00:48,791 in our solar system is Mercury. 25 01:00:49,125 --> 01:00:50,208 It was Pluto when I 26 01:00:50,208 --> 01:00:51,666 went to school, but sadly, 27 01:00:51,916 --> 01:00:53,041 now it is just 28 01:00:53,041 --> 01:00:55,500 classified as a dwarf planet. 29 01:00:55,958 --> 01:00:56,458 Sorry Pluto. 30 01:00:57,166 --> 01:00:58,041 Well, now it is time 31 01:00:58,041 --> 01:00:59,000 for the essential vitamins 32 01:00:59,208 --> 01:01:00,750 in your morning cereal, today's quote. 33 01:01:01,375 --> 01:01:02,625 And it is from birthday girl 34 01:01:02,625 --> 01:01:05,333 turning 38 today, Jessie J, 35 01:01:05,333 --> 01:01:07,291 who said in a song, quote, 36 01:01:07,375 --> 01:01:10,000 "Don't lose who you are in the blur of 37 01:01:10,000 --> 01:01:11,333 the stars," end quote. 38 01:01:11,791 --> 01:01:13,208 Now your morning decode, 39 01:01:13,708 --> 01:01:15,916 embrace your personal journey. 40 01:01:16,250 --> 01:01:18,583 It's a reminder that success, shining, 41 01:01:19,125 --> 01:01:20,875 shouldn't cost you your identity, 42 01:01:21,208 --> 01:01:22,666 and it's okay to have 43 01:01:22,666 --> 01:01:24,500 struggles along the way. 44 01:01:25,125 --> 01:01:25,791 All right, well, let's go 45 01:01:25,791 --> 01:01:27,458 ahead and hear from the experts. 46 01:01:27,500 --> 01:01:29,583 Now it is time to pour in some atomic 47 01:01:29,583 --> 01:01:31,583 habits by James Clear. 48 01:01:31,583 --> 01:01:32,791 And today we are 49 01:01:32,791 --> 01:01:35,291 diving into the four laws 50 01:01:35,500 --> 01:01:37,333 of behavior change, which 51 01:01:37,333 --> 01:01:39,166 is essentially James Clear 52 01:01:39,291 --> 01:01:40,875 handing us the cheat codes 53 01:01:40,875 --> 01:01:42,166 to becoming the kind of person 54 01:01:42,166 --> 01:01:44,750 who actually follows through on things. 55 01:01:45,208 --> 01:01:46,791 You know, like flossing 56 01:01:46,791 --> 01:01:48,583 daily or not checking email 57 01:01:48,583 --> 01:01:51,250 at 10 47 PM, some of those 58 01:01:51,250 --> 01:01:52,458 New Year's Eve resolutions 59 01:01:52,458 --> 01:01:53,625 that we just never get to. 60 01:01:53,916 --> 01:01:55,291 All right, here, Clear 61 01:01:55,291 --> 01:01:57,083 explains that habits are built 62 01:01:57,291 --> 01:01:59,500 through a simple but a powerful loop. 63 01:02:00,166 --> 01:02:01,541 Remember the cue, the craving, the 64 01:02:01,541 --> 01:02:03,041 response, and the reward. 65 01:02:03,750 --> 01:02:05,625 And to change behavior effectively, 66 01:02:06,083 --> 01:02:08,583 you don't rely on willpower, okay? 67 01:02:08,750 --> 01:02:11,666 You redesigned the entire system. 68 01:02:12,041 --> 01:02:14,166 His four laws are to make it 69 01:02:14,166 --> 01:02:15,750 obvious, make it attractive, 70 01:02:16,250 --> 01:02:18,500 make it easy, and make it satisfying. 71 01:02:18,833 --> 01:02:20,625 So first, make it obvious. 72 01:02:21,041 --> 01:02:22,000 Clear says this, quote, 73 01:02:22,000 --> 01:02:23,708 "You do not rise to the level 74 01:02:23,708 --> 01:02:25,500 "of your goals, you fall to 75 01:02:25,500 --> 01:02:27,000 the level of your systems," 76 01:02:27,083 --> 01:02:28,916 so the translation 77 01:02:28,916 --> 01:02:30,791 here is your environment 78 01:02:31,041 --> 01:02:33,000 is either helping you or 79 01:02:33,000 --> 01:02:34,958 it's quietly sabotaging you. 80 01:02:35,208 --> 01:02:36,583 You wanna read more, put the book 81 01:02:36,583 --> 01:02:38,375 where your phone usually sits. 82 01:02:38,833 --> 01:02:39,541 All right, here we go. 83 01:02:39,541 --> 01:02:41,458 Second, make it attractive. 84 01:02:42,125 --> 01:02:43,541 We're more likely to do things 85 01:02:43,541 --> 01:02:45,458 that feel rewarding in the moment. 86 01:02:45,666 --> 01:02:47,291 So Clear suggests habit 87 01:02:47,291 --> 01:02:49,583 stacking or pairing something 88 01:02:49,583 --> 01:02:50,750 you want to do with 89 01:02:50,750 --> 01:02:52,291 something that you need to do, 90 01:02:52,708 --> 01:02:54,000 like only listening to 91 01:02:54,000 --> 01:02:55,166 your favorite podcast 92 01:02:55,458 --> 01:02:56,166 while working out. 93 01:02:56,625 --> 01:02:58,500 Suddenly, leg day has a 94 01:02:58,500 --> 01:02:59,833 little bit of a soundtrack to it, 95 01:02:59,833 --> 01:03:00,583 right, all right. 96 01:03:01,166 --> 01:03:02,750 Third, make it easy. 97 01:03:03,166 --> 01:03:05,000 This one hits home for all of us, right? 98 01:03:05,000 --> 01:03:06,000 We like easy things. 99 01:03:06,000 --> 01:03:07,208 He says this, quote, "The 100 01:03:07,208 --> 01:03:08,791 most effective form of learning 101 01:03:09,000 --> 01:03:11,458 "is practice, not planning," end quote. 102 01:03:12,041 --> 01:03:13,500 So in other words, stop 103 01:03:13,500 --> 01:03:16,541 overthinking and lower the barrier. 104 01:03:16,541 --> 01:03:17,541 You wanna start running, 105 01:03:17,541 --> 01:03:19,000 just put your shoes on. 106 01:03:19,250 --> 01:03:20,250 That counts, right? 107 01:03:20,791 --> 01:03:23,166 Well, finally, make it satisfying. 108 01:03:23,541 --> 01:03:25,666 Humans repeat what feels good. 109 01:03:26,125 --> 01:03:28,125 Even small wins matter. 110 01:03:28,833 --> 01:03:31,250 Clear emphasizes immediate rewards 111 01:03:31,416 --> 01:03:32,500 because long-term 112 01:03:32,500 --> 01:03:34,333 goals don't always motivate 113 01:03:34,583 --> 01:03:35,125 in the moment. 114 01:03:35,708 --> 01:03:37,875 And what's powerful here is that success. 115 01:03:38,125 --> 01:03:39,916 It's not about massive change. 116 01:03:40,333 --> 01:03:41,333 It's about small 117 01:03:41,333 --> 01:03:43,875 adjustments, repeated daily, right? 118 01:03:44,041 --> 01:03:46,625 These laws work quietly but relentlessly, 119 01:03:47,000 --> 01:03:48,583 shaping who you become. 120 01:03:49,291 --> 01:03:51,166 All right, your Friday takeaway is this. 121 01:03:51,583 --> 01:03:53,291 If you want better results, 122 01:03:53,291 --> 01:03:54,916 don't focus on bigger goals. 123 01:03:55,458 --> 01:03:57,000 Build better systems. 124 01:03:57,750 --> 01:03:58,458 All right, friends, 125 01:03:58,791 --> 01:04:00,541 whether you're chasing big goals 126 01:04:00,541 --> 01:04:01,875 or just trying to remember 127 01:04:01,875 --> 01:04:03,625 where you left your coffee cup, 128 01:04:04,041 --> 01:04:06,541 go attack today with some energy. 129 01:04:06,958 --> 01:04:08,291 But first, the prize from 130 01:04:08,291 --> 01:04:09,541 the bottom of the cereal box, 131 01:04:09,541 --> 01:04:10,291 the morning cereal 132 01:04:10,291 --> 01:04:11,833 trivia question of the day, 133 01:04:12,666 --> 01:04:14,708 what chef's kitchen is on 134 01:04:14,708 --> 01:04:16,083 display at the Smithsonian? 135 01:04:17,208 --> 01:04:18,375 All right, hey, thanks for 136 01:04:18,375 --> 01:04:19,125 listening to morning cereal. 137 01:04:19,333 --> 01:04:20,958 We will see you back here on Monday 138 01:04:20,958 --> 01:04:22,791 for the answer to the trivia question 139 01:04:23,250 --> 01:04:25,000 and more sugar for your soul. 140 01:04:25,416 --> 01:04:26,833 Have a great weekend. 141 01:04:27,416 --> 01:04:29,541 Enjoy the sweet 16 and the elite eight. 142 01:04:29,916 --> 01:04:33,166 And until then, have a fantastic day. 143 01:04:34,250 --> 01:04:35,833 Don't forget to follow and subscribe 144 01:04:35,833 --> 01:04:37,333 to the morning cereal podcast 145 01:04:37,333 --> 01:04:39,291 on the One Life Live It channel. 146 01:04:39,833 --> 01:04:41,500 You can find more episodes and videos 147 01:04:41,500 --> 01:04:42,500 by visiting our YouTube 148 01:04:42,500 --> 01:04:43,791 channel and the website 149 01:04:43,958 --> 01:04:46,833 at seaningless and at seaningless.com, 150 01:04:47,041 --> 01:04:47,958 where you can also 151 01:04:47,958 --> 01:04:49,375 follow our other podcasts, 152 01:04:49,708 --> 01:04:50,875 the Mr. and Mrs. English podcast 153 01:04:51,416 --> 01:04:52,583 and the Life Happens podcast. 154 01:04:53,458 --> 01:04:54,333 On these other podcasts, 155 01:04:54,791 --> 01:04:56,458 we'll dive deeper into everyday issues, 156 01:04:56,708 --> 01:04:57,500 self-improvement and 157 01:04:57,500 --> 01:04:59,083 well-being, business and finance, 158 01:04:59,583 --> 01:05:01,291 and we welcome special guests too. 159 01:05:01,791 --> 01:05:02,500 So join us. 160 01:05:02,500 --> 01:05:03,791 It'll be a good time, I promise. 161 01:05:04,541 --> 01:05:05,416 Thanks again for listening. 162 01:05:05,625 --> 01:05:07,166 Have a fantastic day and 163 01:05:07,166 --> 01:05:07,708 we'll see you tomorrow.