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SpeakerHey, Psych2Goers, welcome back to another video. Do you feel like your life is in a rut?
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SpeakerAs the Chinese philosopher Lao Tzu said: Watch your habits, they become your character,
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Speakerwatch your character, it becomes your destiny.
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SpeakerSometimes we just need the right habits to turn our life around.
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SpeakerWith that said here are five simple but powerful habits that will change you forever.
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SpeakerNumber one. Work backwards from your goals.
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SpeakerDo you remember the last time you set goals and failed?
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SpeakerDon't worry, we've all been there.
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SpeakerResearch from Oxford University shows the best way to achieve a big goal is a method called "WOOP", which stands for wish, outcome, opportunity and plan.
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SpeakerFirst identify a challenging goal - that's your wish, next, vividly visualize the best outcomes from the wish.
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SpeakerThen think of the obstacles that stand between you and your wish.
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SpeakerFinally, plan small actions to achieve the goal and overcome your obstacles.
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SpeakerA study published in the Journal of Graduate Medical Education demonstrated that the "WOOP" strategy is more effective than regular goal setting,
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Speakerwhich is usually too wishy washy to get results.
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SpeakerNumber two. Do one thing every day that scares you. When was the last time you stepped outside?
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SpeakerNot just your comfort zone, but then did something that truly terrified you.
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SpeakerIt's easy to stick to what's familiar to avoid pain,
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Speakerbut life is never going to be completely comfortable.
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SpeakerTry to dive in headfirst and embrace challenges.
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SpeakerEvery day, aim to do one thing that scares you, try making small talk with a stranger and go skydiving or ask out your crush,
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Speakertake opportunities to make the most of life.
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SpeakerBut please be reasonable and keep safe. We at Psych2Go don't want you to take up lion wrestling.
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SpeakerNumber three. Remember the end of your life.
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SpeakerHow often do you think about the end of your life?
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SpeakerWe know it sounds depressing, but it can actually be exhilarating.
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SpeakerWhen you're mentally stuck in the present, tasks seem urgent,
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Speakersquabbles seem overwhelming, mistakes seem unbearable and risks seem terrifying.
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SpeakerInstead, imagine you're on your deathbed at the age of 80 or 90. Looking back on your entire life.
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SpeakerWhen you reminisce on the most significant moments of your whole life, will you remember every little squabble and mistake?
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SpeakerWhat will you regret more? Taking a big risk or staying safe and wondering what could have been?
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SpeakerWhen you think of your life from a future perspective, all your problems become much smaller and your purpose becomes much clearer.
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SpeakerNumber four. Be playful.
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SpeakerLife's too short to be serious.
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SpeakerHow many of the best moments of your life were full of joy, play and connection with others? Probably most of them.
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SpeakerHow many of them were full of seriousness, chores and routines? Probably not many.
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SpeakerAll the weird quirks that made life joyful as a child are still yours to nurture in the present, if you have a playful attitude.
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SpeakerWe're not suggesting you neglect your duties.
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SpeakerBut even these can be turned into games.
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SpeakerAny task can easily become a fun challenge or competition if you're awarded points and get rewarded at the end for winning.
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SpeakerAnd number five. Sleep well.
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SpeakerAfter all the previous tips, it's time to close with something simple.
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SpeakerHave a good night's sleep and you will have a good day.
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SpeakerScientists recommend about 6-7 hours of sleep each night, any less in your mental well being will suffer even if you don't realize it.
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SpeakerSleep deprivation causes stress hormones to destabilize your mood,
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Speakerblock your problem solving ability and generally ruin your day.
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SpeakerIt might be tempting to stay up one more hour,
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Speakerbut one more hour of sleep will pay off much better.
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SpeakerDo you think you'll use these habits in your life?
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SpeakerLet us know in the comments below and don't forget to like and share this video if you think it will help someone else.
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SpeakerThe studies and references used are listed in the description below.
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SpeakerUntil next time, friends, take care and thanks for watching.