– English Lyrics

Lyrics & Translation

[English]

*Upbeat Music

Stop. Look at this! There's a guy out here right now, and he's jogging in the pouring rain.

You got this dude!

Hilarious

I think the most frustrating thing about building habits and about self development in general.

Is this idea that inspiration doesn't always correlate to change

So it doesn't matter how motivated or inspired that you are

It doesn't mean that you're actually going to do something about it.

It doesn't mean that you're actually, actually gonna change your life

So I wanted to talk about why you should start thinking long-term and stop trying to change everything about your life in a day

*Upbeat music

I enter most things in life with just a pinch of skepticism. That's especially true of self-help

I remember the first time I listened to my bootleg copy of Tony Robbins Awake the Giant Within

Recording: I really respect you as the kind of person who really wants to change the quality of your life, and you're committed to do something about it

Matt: So stupid

*Techno music

I was hooked on self-help.

It's not all good

most of it is corny, but I almost always finished the books feeling inspired and ready to change everything about my life

The problem is I tried to take on too much at once

I try to build six habits at the exact same time and that approach would always fail

Then I started to view habit change as a series of experiments

I'd commit to going to the gym for 30 days straight or I'd read a book every week for a year

Some were more extreme than others. They didn't always stick but my success ratio

skyrocketed and they always pushed me to learn something new about myself

So this year in an effort to try to learn more but also to make myself feel very uncomfortable

I'm gonna be doing 12 30-day experiments.

Some of those experiments will include quitting caffeine. As a daily coffee drinker for the last five years

I've been dreading this one

but I know that it'll be healthy to take a little bit of a break.

Cold showers for 30 days

I've taken many cold showers in the past

but I've never committed to doing it for this long and it makes me very nervous

and I've already started this month by quitting sugar

So I'll be announcing these challenges on Twitter and Instagram

Probably the day before the 30-day challenge, so at the end of every month

and I want to encourage you guys to do this with me

Now you don't have to do every single one

I understand that our lives are very busy and to take on some of these

would be asking a lot but if there's ones that appeal to you if there's ones that

Excite you or if there's ones that you find

Scare the shit out of you - like the cold showers - then I encourage you to do them along with me

because I think together we can learn a lot.

All right, so I completely understand that you might not want to develop the same exact habits

that I'm building. You look at the cold showers and you're scared. You're a little bitch!

That's rude. I can't say that I shouldn't call you a bitch

...

but

You're being a bitch, but no okay if you actually don't want to do it, that's totally fine

That's why I've actually come up with a list of 12 habits that you might want to build instead

So these are the twelve habits that I've built that have had the greatest impact on my life and that I think might help you

Exercise every day set a minimum amount of time to work out every day that you can actually follow through with.

Everyone can set aside ten to fifteen minutes to go for a jog do a few push-ups or sit-ups.

Eat more veggies

Most days I make smoothies to get more veggies into my diet

Even adding more veggies to one meal a day can make a big difference

Read every day. Listen to an audiobook or do some light reading before bed

You don't have to read a book every week

But the dense content you get from books is unlike any other medium

Drink more water.

The common recommendation is to drink 64 ounces or 2 liters of water per day.

Stop buying new stuff

You can learn a lot by stopping purchases for even 30 days

You'll break that habit loop of buying just for the dopamine hit or as a distraction mechanism. You'll also likely save a lot of money

Meditate

I'll be honest, I don't meditate much, but it's been a habit that I valued in the past

Sam Harris has a meditation app called waking up which I'd recommend checking out

Build a morning or nighttime routine

This is a little bit more advanced but something that might be called a keystone habit

You're developing one habit that's connected to many others

What are three things that you can do every morning or night that will increase the quality of your life?

Work on a passion project

Take 30 minutes to write for your blog, start learning photography, or even learn an instrument

Sometimes we get so focused on achievement that we're not really focused on things that we actually enjoy or love

Declutter

Spend the month downsizing and cleaning out your junk drawers

The minimalist created a really effective game called the minimalism game

In it you get rid of one thing on the first day

Two things on the second day three things on the third day all the way to date thirty

You end up getting rid of a lot of shit

Journal

A daily journal can help you catch negative patterns or get a clearer vision on your goals

I've carried one on and off for years and the act of getting my thoughts down has helped me a lot.

Wake up early

I wasn't always an early riser

I used to spend late nights working to get projects finished last minute

But waking up early has helped me avoid procrastination and spend time with family and friends after 5:00 p.m.

Quit social media

I made a video last year about my 30-day social media detox

That change continues to save me time every day and avoids me from falling into the

comparison trap that I often find on Instagram and apps like it

So you can scale up the difficulty on these habits

you can scale them down if you want to do 5 minutes or 60 minutes for your exercise every day

Have at it and come up with one that fits best with your life

I usually recommend to start small keep it nice and easy five minutes is is great because

most of the time we don't do 5 minutes

We say hey I'm gonna sit down and work for 5 minutes set a timer, you're usually gonna work for way longer

So don't be overly ambitious that you completely destroy the entire process

But this is something that I'm really excited about

I'm really excited to explore and create these videos and share with you the lessons that I've learned

so obviously stay subscribed to this channel

To see those videos as they come out and of course

I want to see you guys in the comments and I want to see the things that you are learning from some of these experiments

and challenges yourself. Even if it's something that you've done in the past

Thank you guys so much for watching

And of course if you want to support this ad-free channel

There's something you can do to help.

You may have heard that I have a Patreon account

at patreon.com/mattdavella

I'm making videos that I don't release anywhere else.

So far I've made 10 videos on filmmaking and creativity, 4 videos on lifestyle design

3 videos that are personal vlogs and 5 AMAs

The main tier which is $12 gets you access to all of this content and it also helps to

ensure that I can keep this channel ad free and keep doing what I'm doing here. So your support means

so much to me, of course, if you don't have the money, that's totally okay

I'm trying to make this as afordable as possible for people at the cost of a cup of coffee every week

but if you can't afford that or if right now you're on a budget and you're trying to save up money or pay off your debt

I totally understand; I do not want you to feel pressured

Continue to enjoy my videos ad free and guilt-free

The fact that you subscribe and watch them is enough for me. Thank you so much, and I'll see you next time.

Key Vocabulary

Vocabulary	Meanings
habit /ˈhæbɪt/ A2	noun - a behavior that is repeated regularly and becomes almost unconscious
change /tʃeɪndʒ/ A1	noun - the act of making something different verb - to make something different
life /laɪf/ A1	noun - the period between birth and death, or the existence of a human being
inspire /ɪnˈspaɪə(r)/ B1	verb - to make someone want to do something creative or exciting
motivate /ˈmoʊtɪveɪt/ B1	verb - to encourage someone to do something
experiment /ɪkˈsperɪmənt/ A2	noun - a test done to learn something or prove an idea
challenge /ˈtʃælɪndʒ/ A2	noun - something that tests strength or ability
goal /ɡoʊl/ A2	noun - an aim or desired result
routine /ruːˈtiːn/ A2	noun - a usual or fixed way of doing things
meditate /ˈmedɪteɪt/ B2	verb - to think deeply in a quiet way, often for relaxation or spiritual reasons
journal /ˈdʒɜːrnl/ B1	noun - a daily record of events or thoughts
exercise /ˈeksərsaɪz/ A1	noun - physical activity done to keep the body healthy
quit /kwɪt/ A2	verb - to stop doing something
learn /lɜːrn/ A1	verb - to gain knowledge or skill
coffee /ˈkɔːfi/ A1	noun - a hot drink made from roasted coffee beans
water /ˈwɔːtər/ A1	noun - a clear liquid that has no color, taste, or smell
dopamine /ˈdoʊpəmiːn/ C1	noun - a chemical in the brain that affects mood and feelings of pleasure
procrastinate /proʊˈkræstɪneɪt/ B2	verb - to delay doing something
impact /ˈɪmpækt/ B1	noun - a powerful effect or influence
success /səkˈses/ A2	noun - the achievement of a desired result