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Good morning and

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welcome to Morning Syria.

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Okay, good morning

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and welcome to Tuesday.

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Nicely done.

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You've made it through Monday's chaos,

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which some of us now are back in school,

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which is good because today is

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International Day for Achievers.

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So good on you.

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Take a bow.

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Today is all about

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recognizing progress, big or small.

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Now the answers to

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yesterday's trivia question, Westeros.

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Westeros is the name

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of the main continent

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in Game of Thrones.

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All right, now it is time

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for the essential vitamins

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in your morning cereal.

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Today's quote, and

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it's from a birthday boy,

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Peyton Manning,

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turning 50 years old today,

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who said, quote, "The

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most valuable player

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is the one who makes the

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most players valuable."

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End quote.

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Your morning decode,

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it's not just about being

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an individual performer.

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Someone who raises the

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performance, confidence,

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and the value of everyone around them,

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well, they're often the best team member.

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All right, well, let's go ahead and hear

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from the experts now.

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It is time to pour in some

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atomic habits by James Clear.

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And today we are

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diving into chapter three,

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how to build better

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habits in four simple steps.

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All right, here, Clear lays out

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one of the most practical

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frameworks in the entire book.

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It's the idea that every

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habit follows a four-step process,

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that cue, the craving, the

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response, and the reward.

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Now, this isn't just theory, right?

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It's a blueprint of how

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behavior actually works.

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So as you recall, the cue

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is what triggers the habit.

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It's the signal your brain picks up,

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like your phone

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buzzing, the smell of coffee,

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or even boredom, right?

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The cue says, "Hey, pay attention.

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Something's about to happen."

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Then next comes the craving,

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which is the

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motivational force behind the habit.

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And Clear explains

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that we crave the change

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the habit deliver.

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Now, you don't crave the

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scrolling on your phone,

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you crave distraction,

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or maybe even connection.

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Then we go ahead and move on to response,

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which is the habit

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itself, the action you take.

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This is where behavior actually happens.

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And then finally, there's the reward,

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which reinforces the habit.

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If the reward satisfies the craving,

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your brain remembers the pattern

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and is more likely to repeat it.

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Clear writes this, quote, "The cue

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triggers the craving,

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which motivates a

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response, which provides a reward,"

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end quote.

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Now, what makes this framework powerful

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is that it allows you to

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reverse engineer habits.

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You wanna build a good

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habit, you make the cue obvious,

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you make the craving

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attractive and the response easy,

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and the reward satisfying, right?

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Clear also explains that habits

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are not just random behaviors.

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They are built through

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repetition of this loop over time.

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A little bit like how he's

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repeating these behaviors

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in these four cues, right?

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So he writes this,

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quote, "When the habit loop

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is repeated enough

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times, it becomes automatic,"

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end quote.

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And that's why habits feel so ingrained.

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They've been reinforced

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hundreds or even thousands of times.

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The real insight here is that once you

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understand this loop,

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you can begin to design

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your habits intentionally

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instead of just reacting to them.

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Small tweaks like placing

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your gym shoes by the door

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or removing distractions,

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that can dramatically

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change your behavior.

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Okay, that was a little bit

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of a review from chapter two,

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and your Tuesday takeaway is this,

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understand the habit loop

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and you can start

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designing better behaviors

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instead of leaving them to chance.

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All right, friends, go

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achieve something today,

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even if it's just staying

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consistent with one small habit.

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But first, the prize from

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the bottom of the cereal box,

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is the morning cereal

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trivia question of the day,

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what is the measurement for energy?

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All right, hey, thanks for

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listening to morning cereal.

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We will see you back here tomorrow

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for the answer to the trivia question

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and more sugar for the soul.

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And until then, have a fantastic day.

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Don't forget to follow and subscribe

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to the morning cereal podcast

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on the One Life Live It channel.

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You can find more episodes and videos

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by visiting our YouTube channel

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and the website at

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seaningless and at seaningless.com,

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where you can also

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follow our other podcasts,

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the Mr. and Mrs. English podcast

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and the Life Happens podcast.

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And these other podcasts will dive deeper

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into everyday issues,

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self-improvement and well-being,

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business and finance, and we

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welcome special guests too.

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So join us, it will be

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a good time, I promise.

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Thanks again for

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listening, have a fantastic day,

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and we'll see you tomorrow.