TryShadowing
Shadow YouTube. Speak English.
Home
Browse
Dictation
NEW
My Library
en
0
days
Sign in
Change Your Life –… — Kurzgesagt – In a Nutshell shadowing | TryShadowing
TryShadowing
Shadow YouTube. Speak English.
Home
Browse
Dictation
NEW
My Library
en
0
days
Sign in
Home
Browse
Kurzgesagt – In a Nutshell
Change Your Life – One Tiny Step at a Time
Change Your Life – One Tiny Step at a Time
Kurzgesagt – In a Nutshell
·
11:30 · Jun 7, 2022
Start Shadowing
0:00
0:00
Record
×1
1x
VI
EN
JA
KO
ZH
FR
PT
TH
IT
DE
IPA
Pronunciation scoring isn't supported on this browser — you can still record and listen back.
If
you
are
like
most
people,
Translating…
Turn on Record to capture your voice and get scored
Smart
Karaoke
Original
Line
1
/207
0:01
If you are like most people,
0:03
there is a gap between the person you are
0:05
and the person you wish to be.
0:08
There are little things you think you should do
0:10
and big things you ought to achieve.
0:14
From working out regularly, eating healthily, learning a language, working on your novel,
0:19
reading more or simply actually doing your hobby instead of browsing reddit.
0:25
But it sometimes seems that to achieve your goals,
0:27
you have to become a different person.
0:29
Someone who is consistent, puts in more effort, has discipline and willpower.
0:35
Maybe you have tried your hardest to be like that.
0:38
And it worked!
0:39
For a while.
0:40
Until you find yourself slipping back into your old ways.
0:44
In the end, you always seem to fail.
0:47
And with every failed attempt,
0:48
you become more and more frustrated and annoyed with yourself.
0:53
If you believe “success and hustle” internet, it is all your own fault:
0:57
if you don't succeed,
0:59
you just didn’t want it enough and the failure is all you.
1:02
But change is actually hard.
1:05
And as with most things in life, understanding why makes things easier.
1:18
The Jungle Imagine your brain as a lush and dense jungle.
1:24
Moving through it, say to make a decision to do something,
1:27
is like moving through an *actual* jungle: It is hard and it costs energy.
1:32
Your brain hates expending energy, so it came up with a trick:
1:36
All your actions and behaviors leave paths in the jungle of your brain.
1:42
As you start doing something, you trample down some plants and make rough,
1:46
improvised trails through the undergrowth.
1:49
The more often you do the thing, the more pronounced the trail becomes.
1:53
Over time it turns into a path that is easier to tread,
1:56
so you take it more often and it turns into a street.
2:00
As you repeat doing the thing, over and over for years,
2:03
the street turns into a highway.
2:06
Traversing it becomes effortless, familiar and comfortable.
2:11
The more pronounced your brain highways, the more you get used to their comfort.
2:16
So we continue to use them,
2:17
which means we tend to do what we have always done.
2:20
This is why change is hard,
2:22
especially as an adult
2:24
when your jungle is criss-crossed by lots of established streets
2:27
and highways.
2:29
To understand how those highways are built we need to distinguish between two things:
2:34
Routines and habits.
2:38
The Things You Do:
2:39
Routines and Habits A routine is a sequence of actions
2:44
that you carry out the same way every time
2:46
because they’ve worked out well for you.
2:48
For example, you get the same ingredients for your favorite dish
2:51
and cook them in a certain order,
2:53
because you like the taste of the result.
2:56
Or before going to bed you set an alarm at 6:30
2:59
because this is when you want to get up.
3:01
Imagine routines executed by a wise planner.
3:06
It is slow and analytical, responsible for strategizing and mental calculations.
3:12
The planner is aware of the future
3:14
and carefully considers what kind of result you want.
3:18
Based on that, it chooses actions to achieve specific outcomes,
3:22
even if they are uncomfortable, like taking a shower after getting up.
3:27
Routines can eventually turn into habits,
3:29
which feel much easier
3:31
because they are basically a sequence of actions carried out without thinking about them.
3:35
You have done them
3:36
so often before that your brain considers them rewarding
3:39
and a great response to a situation.
3:42
So a habit can feel like you’re on autopilot.
3:47
You don’t have to convince yourself to do something that’s a habit - you
3:51
just do it.
3:53
The important thing about habits is that they are set in motion by triggers,
3:57
context cues that can be single things or entire situations,
4:01
that give your brain the signal to start the behavior or action.
4:05
You already have a lot of triggers in your life:
4:08
like when you see your phone, you almost always unlock the screen.
4:12
Or you reach for the seat belt when you sit in a car.
4:16
Or when you buy your coffee before work, you also get a cookie,
4:19
even though you aren’t actually hungry.
4:22
Habits are executed by an impulsive toddler.
4:26
It responds to your immediate desires, based on what is around you.
4:30
Without considering any longer-term goals.
4:33
For the toddler, the future doesn’t exist and it hates hard work.
4:38
So when it notices a trigger,
4:39
it steers you to take this easy road inside your brain
4:42
that leads to a familiar rewarding result.
4:45
If you get coffee, the toddler also wants the cookie,
4:48
just because that’s what you do every morning.
4:51
This rewarding feeling is also how most of your bad habits started:
4:55
chocolate is tasty, browsing reddit is occasionally mildly entertaining.
5:01
This is why you repeat these actions, even if they are bad for you.
5:05
Rewarding feelings associated with an action demand to be repeated
5:10
and so a bad habit is born.
5:13
While the toddler sounds like a built-in sabotage mechanism,
5:16
it is as important
5:17
as the wise planner
5:19
and actually they work together most of the time!
5:22
You need your wise planner for thinking big thoughts
5:24
and parallel parking and doing your taxes.
5:28
But letting your wise planner do everything would cost too much energy.
5:32
Outsourcing mundane and repetitive tasks to habits, managed by the toddler,
5:37
allows your brain to easily manage your daily life,
5:40
while dealing with more complex mental challenges at the same time.
5:44
So if we want to change and introduce a new behavior into our lives,
5:48
we can actually use these energy saving mechanisms to make it easier.
5:53
We will focus on small things, not big ones.
5:57
Improving your life a little is
5:59
so much better than aiming high
6:01
and changing nothing.
6:03
Especially because small changes can do a lot over months and years.
6:08
How To Build a Habit If you want to make change easier,
6:13
the best way may not be to force it with willpower
6:15
but to convince your brain
6:17
that it’s not that big of a deal.
6:19
By creating new routines and then turning them into habits.
6:23
You want your wise planner to construct
6:25
that first trail and
6:27
then use your toddler to help initiate the action effortlessly.
6:31
Let us say, you want to work out to be fitter,
6:34
a very common goal.
6:36
The first thing to do is to break down this pretty vague goal into
6:39
clear,
6:40
separate actions, because the idea is to make the action itself
6:43
as easy a threshold
6:45
as possible:
6:46
so small it is manageable
6:48
and so specific that you don’t have to think about it a lot.
6:52
For example, a tangible, controllable action might be “doing ten squats” every morning.
6:57
So you can start by trying to create a routine
7:00
but already include clear triggers
7:02
that the toddler can pick up later on.
7:05
Remember, a trigger is nothing more than a signal
7:08
that you always associate with the action.
7:10
They can be visual pointers like seeing a particular object, like your training outfit.
7:16
Or a certain time of day,
7:17
or a designated place like a nearby park – or even better,
7:21
all of these things combined.
7:24
The important thing is
7:25
that you always start doing your action in a specific context.
7:30
This trigger is the start button that will eventually set off the action automatically.
7:35
So to establish a home workout habit with ten squats to begin with,
7:39
you could make sure to always do them with your exercise gear on,
7:42
at the same place and time, like in your living room at 8am.
7:46
Once you have your trigger and action,
7:48
all you need to do is repeat them regularly, ideally every day.
7:52
If you keep going, they will change from a routine to a habit,
7:56
from a trail to a highway.
7:59
Don’t get this wrong,
8:00
the squats will still take you energy to do –
8:03
but the decision to do them will feel much less like a chore
8:06
and more like a regular part of your day.
8:10
While this is simple, it is not easy.
8:13
Many things you want to turn into habits don’t offer
8:16
as much instant gratification
8:18
as wasting time on reddit.
8:20
To make your new action easier to repeat
8:23
and more likely to be picked up by the toddler,
8:25
try to make it pleasurable.
8:27
Not necessarily by rewarding yourself after you did it,
8:31
but by making the action or behavior itself more enjoyable.
8:35
Like only listening to your favorite podcast while working out,
8:38
or chipping away at your taxes
8:40
while you wait for civilization to load the next round.
8:44
You need to figure out what works for you.
8:47
In principle, that's it.
8:49
Frustratingly simple, like most things you can do to make your life better.
8:53
How long it takes for your toddler to take over
8:56
and establish a habit varies widely.
8:59
It depends on the behavior you are trying to get used to,
9:02
what kind of person you are, your stress levels and many more things.
9:07
It takes anything between 15
9:09
and 250 days until a new habit is kicked off automatically by its trigger.
9:15
You won't know how long it will take for you.
9:18
Starting is the easy part, especially in the first week or two.
9:23
Continuing to do it every day is the hard part.
9:26
But it does get easier as you keep going.
9:29
There are no silver bullets for change.
9:32
But the science of habits is a reminder that it is possible,
9:35
no matter how old or young you are.
9:38
Even if you only end up doing a little more good stuff
9:41
or a few new things,
9:42
that’s still a success.
9:44
Being a little bit more healthy
9:46
or knowledgable is a million times better than being unhappy about a thing
9:50
and changing nothing.
9:52
In the end, change is a direction, not a destination.
9:59
So now that we hopefully gave you a bit of insight and motivation,
10:03
this is the moment to sell you a thing!
10:03
But please know, you do not need to buy anything to work on yourself.
10:04
Having said that, we struggle with change as much as anyone else,
10:04
so we created our own habit journal, as much for ourselves as for you.
10:04
Before we printed anything,
10:04
we tested it on ourselves and got feedback from the Kurzgesagt team.
10:04
The idea is for you to track your habit progress for your desired behavior.
10:05
There is a tutorial part
10:05
which guides you through the hardest part of the process step by step.
10:05
You’ll get helpful pointers,
10:05
reflect on your progress and how you could make things easier for yourself.
10:07
Once you get through the tutorial part the habit journaling starts,
10:07
regularly interwoven by examples,
10:07
science Breaks and reflections that will hopefully keep the journey interesting.
10:08
Like our Gratitude Journal it is cloth-bound,
10:08
with an embossed hardcover and printed on high-quality paper.
10:08
Nice to the touch
10:08
and with lots of beautiful illustrations this book is compangion on your personal change
10:08
journey,
10:08
however small or big it may be.
10:08
Getting things from our shop is the best way to support Kurzgesagt
10:08
and what we try to do here on the channel.
10:08
Thank you for watching.
Like
Share
Kurzgesagt – In a Nutshell
View all →
B1
Space
Karaoke
7:49
The Immune System Explained I – Bacteria Infection
Kurzgesagt – In a Nutshell
1
B1
Space
Karaoke
1:03:31
4.5 Billion Years in 1 Hour
Kurzgesagt – In a Nutshell
B1
Space
Karaoke
9:00
The Deadliest Virus on Earth
Kurzgesagt – In a Nutshell
B1
Space
Karaoke
9:09
Your Tattoo is INSIDE Your Immune System. Literally
Kurzgesagt – In a Nutshell
B1
Space
Karaoke
14:46
SOUTH KOREA IS OVER
Kurzgesagt – In a Nutshell
B1
Space
Karaoke
9:57
Black Hole Star – The Star That Shouldn't Exist
Kurzgesagt – In a Nutshell
B1
Space
Karaoke
12:31
The Last Human – A Glimpse Into The Far Future
Kurzgesagt – In a Nutshell
B1
Space
Karaoke
12:35
Did The Future Already Happen? - The Paradox of Time
Kurzgesagt – In a Nutshell
Suggested videos
B1
Space
Karaoke
7:49
The Immune System Explained I – Bacteria Infection
Kurzgesagt – In a Nutshell
1
B1
Space
Karaoke
1:03:31
4.5 Billion Years in 1 Hour
Kurzgesagt – In a Nutshell
B1
Space
Karaoke
9:00
The Deadliest Virus on Earth
Kurzgesagt – In a Nutshell
B1
Space
Karaoke
9:09
Your Tattoo is INSIDE Your Immune System. Literally
Kurzgesagt – In a Nutshell
B1
Space
Karaoke
14:46
SOUTH KOREA IS OVER
Kurzgesagt – In a Nutshell
B1
Space
Karaoke
9:57
Black Hole Star – The Star That Shouldn't Exist
Kurzgesagt – In a Nutshell
B1
Space
Karaoke
12:31
The Last Human – A Glimpse Into The Far Future
Kurzgesagt – In a Nutshell
B1
Space
Karaoke
12:35
Did The Future Already Happen? - The Paradox of Time
Kurzgesagt – In a Nutshell
