1 01:00:00,500 --> 01:00:02,750 Good morning and 2 01:00:02,750 --> 01:00:04,708 welcome to your morning Syria. 3 01:00:08,833 --> 01:00:10,000 Okay, good morning 4 01:00:10,000 --> 01:00:12,166 and welcome to Thursday. 5 01:00:12,166 --> 01:00:13,416 For real this time, it 6 01:00:13,416 --> 01:00:15,041 actually is Friday Eve 7 01:00:15,208 --> 01:00:18,541 and today is also Autism Awareness Day. 8 01:00:18,541 --> 01:00:19,333 It's a day to promote 9 01:00:19,333 --> 01:00:20,666 understanding inclusion 10 01:00:21,208 --> 01:00:22,333 and appreciation for 11 01:00:22,333 --> 01:00:23,208 the unique perspective 12 01:00:23,208 --> 01:00:24,208 that makes the world a 13 01:00:24,208 --> 01:00:25,666 more interesting place 14 01:00:25,666 --> 01:00:27,000 and compassionate place. 15 01:00:27,583 --> 01:00:29,875 Well, now the answer to yesterday's 16 01:00:29,875 --> 01:00:32,291 trivia question, 1977. 17 01:00:33,541 --> 01:00:35,166 What a great year, right? 18 01:00:35,458 --> 01:00:36,333 That was the year the 19 01:00:36,333 --> 01:00:39,625 original Star Wars premiered, 1977. 20 01:00:40,750 --> 01:00:41,833 And now the essential 21 01:00:41,833 --> 01:00:43,625 vitamins in your morning cereal, 22 01:00:43,625 --> 01:00:45,375 today's quote, and it's from 23 01:00:45,375 --> 01:00:47,750 birthday guy turning 51 today, 24 01:00:48,416 --> 01:00:50,583 Pedro Pascal, who said this quote, 25 01:00:51,250 --> 01:00:52,708 "Kindness costs nothing, 26 01:00:53,000 --> 01:00:54,541 but it means everything." 27 01:00:54,916 --> 01:00:57,541 All right, your morning decode, 28 01:00:57,958 --> 01:00:59,708 it's the simplest ROI 29 01:00:59,708 --> 01:01:01,000 you'll ever get, right? 30 01:01:01,000 --> 01:01:02,541 That's the return on investment, 31 01:01:03,083 --> 01:01:05,458 small effort, massive impact. 32 01:01:06,166 --> 01:01:07,916 All right, well, let's go ahead and hear 33 01:01:07,916 --> 01:01:08,833 from the experts now. 34 01:01:09,250 --> 01:01:10,583 It is time to pour in some 35 01:01:10,583 --> 01:01:12,625 atomic habits by James Clear 36 01:01:12,833 --> 01:01:16,208 and today's focus is habit stacking, 37 01:01:16,208 --> 01:01:17,875 which is a simple plan 38 01:01:17,875 --> 01:01:19,791 to overhaul your habits. 39 01:01:20,291 --> 01:01:21,791 And this one is a 40 01:01:21,791 --> 01:01:23,083 little bit of a game changer 41 01:01:23,166 --> 01:01:24,166 for those of you looking 42 01:01:24,166 --> 01:01:25,458 to change your habits here. 43 01:01:25,791 --> 01:01:28,125 And it's because it answers the question, 44 01:01:28,666 --> 01:01:30,791 how do you actually fit new habits 45 01:01:31,250 --> 01:01:34,208 into a life that already feels full? 46 01:01:34,208 --> 01:01:35,333 Does that hit home a little bit? 47 01:01:35,333 --> 01:01:36,958 It definitely does for me. 48 01:01:37,375 --> 01:01:38,166 All right, Clear 49 01:01:38,166 --> 01:01:39,791 introduces habit stacking 50 01:01:39,791 --> 01:01:41,125 as a strategy where 51 01:01:41,125 --> 01:01:43,125 you attach a new habit 52 01:01:43,333 --> 01:01:44,458 to an existing one. 53 01:01:44,791 --> 01:01:46,250 The formula is simple, it's this. 54 01:01:46,708 --> 01:01:48,333 After your current habit, 55 01:01:48,333 --> 01:01:50,666 I will then insert the new habit. 56 01:01:50,666 --> 01:01:52,041 So why does this work? 57 01:01:52,083 --> 01:01:54,125 It works because your current habits, 58 01:01:54,416 --> 01:01:55,750 they're already ingrained. 59 01:01:56,250 --> 01:01:58,125 They happen automatically for you. 60 01:01:58,583 --> 01:01:59,625 So instead of building 61 01:01:59,625 --> 01:02:00,916 something from scratch, 62 01:02:00,916 --> 01:02:01,625 you're actually just 63 01:02:01,625 --> 01:02:03,083 piggybacking on behavior 64 01:02:03,625 --> 01:02:06,083 that is already part of your routine. 65 01:02:06,916 --> 01:02:07,666 Clear writes this, quote, 66 01:02:07,958 --> 01:02:08,916 "One of the best ways 67 01:02:08,916 --> 01:02:10,083 to build a new habit 68 01:02:10,083 --> 01:02:11,541 "is to identify a current 69 01:02:11,541 --> 01:02:13,500 habit you already do each day 70 01:02:13,833 --> 01:02:14,916 "and then stack your 71 01:02:14,916 --> 01:02:16,708 new behavior on top." 72 01:02:17,000 --> 01:02:17,375 End quote. 73 01:02:17,916 --> 01:02:19,166 It's efficient, it's practical, 74 01:02:19,458 --> 01:02:20,541 and most importantly, 75 01:02:20,791 --> 01:02:22,041 it's very repeatable. 76 01:02:22,541 --> 01:02:24,500 So for example, after you 77 01:02:24,500 --> 01:02:25,875 pour your morning coffee, 78 01:02:25,875 --> 01:02:28,166 you might take a moment to write one 79 01:02:28,166 --> 01:02:29,583 priority for that day. 80 01:02:30,125 --> 01:02:31,291 After brushing your teeth, 81 01:02:31,791 --> 01:02:33,291 maybe you do five pushups. 82 01:02:33,916 --> 01:02:35,416 These small little additions, 83 01:02:35,416 --> 01:02:37,333 well, they compound over time. 84 01:02:38,083 --> 01:02:39,500 Now, another powerful 85 01:02:39,500 --> 01:02:40,916 aspect is sequencing. 86 01:02:41,333 --> 01:02:42,708 When you chain multiple 87 01:02:42,708 --> 01:02:44,083 small habits together, 88 01:02:44,375 --> 01:02:45,666 you create a routine 89 01:02:45,666 --> 01:02:47,083 that flows naturally. 90 01:02:47,541 --> 01:02:48,708 It's like building a playlist 91 01:02:48,916 --> 01:02:51,041 instead of relying on one hit song. 92 01:02:51,750 --> 01:02:53,750 Now, Clear also emphasizes that 93 01:02:53,750 --> 01:02:55,958 consistency beats intensity. 94 01:02:56,458 --> 01:02:58,083 You don't need to do something big, 95 01:02:58,083 --> 01:03:00,416 you just need to do something regularly. 96 01:03:01,000 --> 01:03:01,875 He says this, quote, 97 01:03:01,916 --> 01:03:03,666 "Success is the product of daily habits, 98 01:03:04,083 --> 01:03:06,583 "not once-in-a-lifetime transformations." 99 01:03:06,958 --> 01:03:07,333 End quote. 100 01:03:08,250 --> 01:03:10,583 Now, habit stacking reduces friction, 101 01:03:10,583 --> 01:03:12,375 it removes decision fatigue, 102 01:03:12,750 --> 01:03:15,416 and it turns intention into action. 103 01:03:15,791 --> 01:03:16,625 All right, here it is. 104 01:03:16,958 --> 01:03:18,625 Your Thursday takeaway is this, 105 01:03:19,416 --> 01:03:21,625 attach new habits to existing ones 106 01:03:21,625 --> 01:03:22,625 and progress becomes 107 01:03:22,625 --> 01:03:24,958 automatic instead of optional. 108 01:03:25,958 --> 01:03:27,166 All right, friends, go 109 01:03:27,166 --> 01:03:29,208 lead with kindness today. 110 01:03:29,458 --> 01:03:31,375 It travels further than you think. 111 01:03:31,916 --> 01:03:33,041 Now, the prize from the 112 01:03:33,041 --> 01:03:33,958 bottom of the cereal box, 113 01:03:33,958 --> 01:03:34,541 the morning cereal 114 01:03:34,541 --> 01:03:36,083 trivia question of the day. 115 01:03:36,083 --> 01:03:36,708 Here it is. 116 01:03:37,375 --> 01:03:38,583 What term describes 117 01:03:38,583 --> 01:03:41,250 large single standing stones? 118 01:03:42,416 --> 01:03:43,666 All right, hey, thanks for listening 119 01:03:43,666 --> 01:03:44,666 to morning cereal today. 120 01:03:44,666 --> 01:03:46,166 We will see you back here tomorrow 121 01:03:46,375 --> 01:03:47,708 for the answer to the trivia question 122 01:03:48,250 --> 01:03:50,750 and for more sugar for the soul. 123 01:03:50,750 --> 01:03:53,875 And until then, have a fantastic day. 124 01:03:55,125 --> 01:03:56,708 Don't forget to follow and subscribe 125 01:03:56,708 --> 01:03:58,208 to the morning cereal podcast 126 01:03:58,458 --> 01:04:00,166 on the One Life Live It channel. 127 01:04:00,708 --> 01:04:02,375 You can find more episodes and videos 128 01:04:02,375 --> 01:04:03,833 by visiting our YouTube channel 129 01:04:04,041 --> 01:04:06,458 and the website at seanenglish.com, 130 01:04:06,458 --> 01:04:07,833 and at seanenglish.com, 131 01:04:08,083 --> 01:04:08,791 where you can also 132 01:04:08,791 --> 01:04:10,208 follow our other podcast, 133 01:04:10,541 --> 01:04:11,750 the Mr. and Mrs. English podcast 134 01:04:12,333 --> 01:04:13,458 and the Life Happens podcast. 135 01:04:14,333 --> 01:04:16,416 And these other podcasts will dive deeper 136 01:04:16,416 --> 01:04:18,375 into everyday issues, self-improvement, 137 01:04:18,375 --> 01:04:19,958 and well-being, business and finance, 138 01:04:20,458 --> 01:04:22,125 and we welcome special guests too. 139 01:04:22,625 --> 01:04:23,375 So join us. 140 01:04:23,375 --> 01:04:24,708 It'll be a good time, I promise. 141 01:04:25,416 --> 01:04:26,500 Thanks again for listening. 142 01:04:26,500 --> 01:04:27,583 Have a fantastic day, 143 01:04:27,916 --> 01:04:28,583 and we'll see you tomorrow.