Let’s say you want start working out. Initially, you’re really excited about making a positive change to your life.You tempted to make this habit stick in the past and failed, but this time it gonna be different. You set your alarm super early , you wake up, you lace up your running shoes and you hit your workout The first few days are like clockwork You wake up early, you workout. You wake up early and you workout. But then, life gets in the way. You have a late night of drinking with co-workers, you go on vacation. Something bump you off your routine. All the sudden this attempt lines up with every other previous failed attempt. You do not have a healthy habit that sticks So what went wrong That’s why I want to talk about in today video . But real quick, I’m actually making a course, it’s a 3 weeks course on habit changes and if you like the video that I made here on youtube, then I think you really gonna like this, I think you gonna get a lot of value from it So, just go to… … sign up and I will let you know right it gonna become available. Okay, back to the video. So, recently I sat down to talk with Nate Green. He’s an author and fitness expert that have been featured on both Tim Ferriss’s blog as well as Men’s Health. Nate:” We spend a lot of time on a lot of researches looking into how do people change”. According to Nate, one of the reason we fail is because we don’t truly understand behavior of psychology. But simply, we don’t get how our brain really work, so we get super ambitious and super excited about making a change in our life and we set really high expectation for ourselves and when everything falls apart we wonder Why didn’t that work. Nate dove into deep details about how we can actually make changes in our life that stick for the long run The way that I look at like behavioral change and I turning into knowledge and the actions is like what is just the basic that I need to know about this. What the skills that I need to know How do I break those skills down into small practices and then how I can make it so easy that it’s almost embarrassing, like anyone can do that We work with the new client and they have a new habit and the habit is to … let’s say Go to the gym three times a week. A good coach or someone that know behavioral change, what those do is shrink that change, especially for something new to the client ,right? So instead of go to the gym 3 times per week we ask them a question like on scale of 1 to 10 how confidence are you that you can actually go to the gym 3 times a week Think about your schedule, think about what you have going on, look at the next week and if the client answer anything less than 7 or less like 1:not confidence, 10:very confidence to 7 or less, we shrink it. How about 2 days a week Uhm…7. How about 1 day a week Oh I can do that, that’s F*** easy. Anyone can go to the gym 1 day a week. And that’s the habit that we start with And that’s the only thing we measure for a couple of weeks or a month Are you consistently going to the gym and doing this one workout, one day per week? And it seem like just a small change, but for someone who never is worked out before, if they consistently go to the gym one day a week that’s 52 workouts in a year, when they may have done zero beforehand, and overtime that builds up into a instinct whereas our life were totally different than it was 2 ago And it feel like nothing much have changed, but the same time everything has F*** changed. So I think a lot of people see those who are incredibly fit they got the impact abs or they built a successful business and you think that it requires a lot of complexity to get there. But in reality, what they done is layer on knowledge. It starts with just enough in the beginning. You don’t want to overwhelm yourself and overcomplicate things. Because all you need to do is create consistency in your life,… first. You can add complexity later, but for now try to keep things simple.

If you’ve ever failed to make a habit stick…
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100 thoughts on “If you’ve ever failed to make a habit stick…

  • July 3, 2018 at 12:33 am
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    Hey friends. I’m making a course on habit change! Sign up to get notified here… http://mattdavella.com/newsletter

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  • July 8, 2018 at 9:07 pm
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    Great video and great advice Matt!Thank you💪

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  • July 9, 2018 at 12:15 am
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    His voice are so deep. I mean, come on! 😀

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  • July 9, 2018 at 2:00 pm
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    That was really helpful! After losing close to 70 pounds of fat, and then gaining more than all of it back in the span of a year, I have been consistently working out over the past week. That said, I have been worried about being able to maintaining my regiment when life circumstances start to show up (as they always do!lol). I've known and thought about breaking down my habit change goals into small step, but have not thought about doing so in a way that is easy enough to execute consistently. Find the idea of making my habit changes small enough to do, but easy enough to consistently pursue, to be a great baseline for building myself up towards a sustainable life shifts for the better. Thank you for sharing that insight and please continue doing what you do!

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  • July 9, 2018 at 4:53 pm
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    Your content is consistently amazing.

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  • July 10, 2018 at 3:54 am
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    i love your videos matt, really help to me, greetings from philippines, God bless.

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  • July 10, 2018 at 12:22 pm
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    Oooo i need to find the full podcast for the dude here bc i NEED this habit changing strategy and i want to hear the full interview. Bc i have a few habits i keep failing to change but i havent given up hope like getting to work consistently on time and its all mental/ mindset. Thanks for making a shorter video on the topic bc it would've been ages before i bumped into the podcast i dont consistently listen to any podcast im ALWAYS really behind.

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  • July 11, 2018 at 1:56 am
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    Your channel is one of the most meaningful channels ever. I'm glad I found this channel !! Thanks Matt for putting out amazing work like this !!

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  • July 11, 2018 at 3:35 pm
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    I'm not like you.

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  • July 11, 2018 at 8:53 pm
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    This makes a lot of sense being that I'm that person. Work out good at first then…4 months later…WOW!! Consistent and not over thinking it… Thanks 🙂

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  • July 12, 2018 at 8:31 pm
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    Matt D’Avella, you’re awesome! Thanks for all this awesome content. Every video has the right amount of stuff, driven at the right amount of pace, at the right amount of time. It feels so good. Now to start putting it all into practice… Oops. Gotta’ start somewhere yea? 🙂 Now feels like a good time to get one habit started.

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  • July 13, 2018 at 5:54 pm
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    Why nobody's talking about his guest's voice??

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  • July 14, 2018 at 4:31 am
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    when you hit the dip, be a one pound weight lifter.. reduce to ridiculous levels of simplicity, it keeps you moving forward

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  • July 14, 2018 at 11:57 am
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    Wow, DJ Tiesto really knows his stuff

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  • July 14, 2018 at 2:24 pm
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    🖐🏼🙃

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  • July 15, 2018 at 5:43 pm
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    Yeah but what if you have to do something that will take you six hours..how do you motivate yourself to do that?

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  • July 19, 2018 at 2:30 am
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    Love ur videos…
    Love from Mumbai, India..💝

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  • July 24, 2018 at 12:56 am
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    Great video, loved it! Got distracted by the furry thing on the sofa tho. (????) Going to go sign up for the newsletter!

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  • July 24, 2018 at 1:13 am
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    you're no fun

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  • July 26, 2018 at 12:50 am
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    Great video Matt, but do you think he could have got his point across just as effectively without using the F word? Seriously.

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  • August 3, 2018 at 9:05 am
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    ok, i can do that

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  • August 3, 2018 at 10:22 am
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    Dear Matt: Thank you for your efforts and for being genuine. It is quite refreshing to see a youtuber with legit content that is valuable these days. Keep up the good work man! I think we would all be happy to see new content from you regularly on our feeds 🙂

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  • August 5, 2018 at 7:40 am
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    Nice to hear this stuff! Anyone else start projects or new stuff and go crazy for it but then just fizzle out!? Too true!

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  • August 18, 2018 at 5:06 am
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    Consistency first. Complexity later. Simply Amazing!

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  • August 20, 2018 at 5:27 pm
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    his voice 😍 (no homo)

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  • August 21, 2018 at 1:49 pm
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    Consistency is not my thing. I like the freedom to change things up. I do like to do challenges for a month. But I don't think everyone is happy with a consistent and structured life.

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  • August 25, 2018 at 11:50 am
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    Nice video! Btw, where do you get your T-Shirts from?

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  • August 26, 2018 at 11:37 pm
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    Can you add subtile, please ? 🙂

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  • September 1, 2018 at 8:55 pm
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    What is the name of the microphone you’re using?

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  • September 2, 2018 at 1:23 pm
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    I'm new to your videos what's with the Rock picture and toy around?

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  • September 5, 2018 at 9:23 am
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    Nice discrete advertisement for your podcast. This is a really smart move. Also, good short video to get the views. Btw, you have good content.

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  • September 10, 2018 at 6:12 pm
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    Matt, I love your videos! My husband and I are striving to only purchase things that we need such as food, toiletries, cleaning products, medicine, etc. We used to reward ourselves with a delivery meal one night a week which wound up being about $50 after tax, delivery fee, and tip. We haven't eaten out or ordered take-out at all in the past month and have saved so much money. Could you please make a video on your eating habits? Do you cook at home often? How often do you dine out or order take out? Thanks!

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  • October 4, 2018 at 5:39 pm
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    I wanted to know about your path that how you started with filmmaking and how did you build your way up to the point when you made the Netflix documentary so basically your journey

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  • October 20, 2018 at 11:49 am
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    Love your videos!

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  • October 24, 2018 at 12:27 am
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    Yesterday i found your channel by accident and i stuck! So many thoughts and staff tthat are in my head are here… Theank you for what you do, I know that its just the way of your life style work etc but its one of the fe momments that I feel that someones can inspire me to change things in my life!

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  • October 24, 2018 at 11:27 pm
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    can you make a video on how to not be tired all the time, because I know the amount of hours I sleep is not the problem. It is a struggle I have been trying to fight for the past year and I am going to college next year so I want to be up and awake all the time until I go to bed.

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  • October 25, 2018 at 4:16 am
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    That explanation was fucking legendary

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  • October 25, 2018 at 4:48 pm
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    I Love that simple advice.

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  • October 27, 2018 at 7:27 am
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    Honestly, the older I grow the less youtubers I watch. I only watch the ones who add to my life and you're one of then.

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  • October 29, 2018 at 11:51 am
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    3:28 I'm pretty sure that is a picture of Dwayne "The Rock" Johnson

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  • October 29, 2018 at 10:48 pm
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    Because of you .. I am in the process of changing many things in my life & I freaking love it!! thanks so much! 🙂

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  • November 2, 2018 at 5:08 pm
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    The kids happen to you…and the habit doesn't stick…

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  • November 6, 2018 at 6:00 pm
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    I like how you have a picture of The Rock on your wall 😂😂

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  • November 7, 2018 at 10:35 am
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    I always get challenged when i listen to your podcast,
    You remember what u said about "Hedonic Adaptation"?
    It has bless me a lot.
    God bless u

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  • November 10, 2018 at 6:18 pm
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    Nice haircut! Who else noticed?

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  • November 11, 2018 at 2:06 am
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    what kinda Nike's are those

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  • November 11, 2018 at 9:23 am
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    Kindly read jamesclear.com for habit he is the master of that.

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  • November 11, 2018 at 9:23 am
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    Kindly read jamesclear.com for habis he is the master of that.

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  • November 11, 2018 at 9:23 am
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    Kindly read jamesclear.com for habis he is the master of that.

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  • November 13, 2018 at 8:24 am
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    omg that voice

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  • November 14, 2018 at 1:50 am
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    PREACH. Small changes make the difference!

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  • November 15, 2018 at 7:13 am
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    Absolute gold! Why didn't I know about you before now?!

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  • November 15, 2018 at 11:59 am
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    Everything is incremental.

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  • November 16, 2018 at 5:33 pm
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    Hola Matt sir, myself Barath.ML from India. First comes first. I have watching your works since last week 'Your works means a lot, more than saying its wonderful. I would wish to thank you for your works. It inspires me a lot and I could see changes in myself in positive way'.
    I request you to make a video project on 'Addictions and how do you see it. How you think one can handle himself to quit. In specific smoking cigarettes'
    Thank you.
    Best wishes sir
    Have a good life.

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  • November 20, 2018 at 7:07 pm
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    Helped me a lot. Thanks!

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  • November 22, 2018 at 2:33 pm
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    I'm diagnosed with Asperger's and for me it's actually hard to understand why people can't stick to schedules (they set themselves). Your video taught me a lot about this topic, thank you. I think I understand it better now.

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  • November 22, 2018 at 5:36 pm
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    What is the intro song? I cannot find it anywhere! I don't recall if it is an Epidemic Sounds track or not!

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  • November 22, 2018 at 9:48 pm
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    Just discovered your channel yesterday ! The content you give us is just awesome ! Great Job !

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  • November 23, 2018 at 4:24 pm
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    Whats a habit stick?

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  • November 23, 2018 at 6:12 pm
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    u give me a tai lopez vibe

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  • November 24, 2018 at 10:51 pm
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    Love your voice Nate!

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  • November 25, 2018 at 10:17 pm
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    How great it is to have watched seven videos from this channel on a row so far without any advertisement

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  • December 10, 2018 at 7:13 pm
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    Boy you sure know how to shoot a good video Matt! I look forward to seeing you my brother

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  • December 14, 2018 at 12:47 am
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    Thank you and nice video. It helped me

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  • December 14, 2018 at 5:58 am
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    Enjoy your videos. Suggest you and guests avoid the F word.

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  • December 14, 2018 at 7:17 am
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    Consistency and keep it simple 🙂

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  • December 24, 2018 at 2:27 am
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    New to this channel , i love how you get straight to the point in your videos 👍🏾♥️👌🏽 I’m hooked!

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  • December 24, 2018 at 11:18 am
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    Make a what's on my phone video

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  • January 11, 2019 at 8:02 pm
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    Cool. I use wall habit tracker, I made – https://www.amazon.com/Erasable-Monthly-Tracker-17-Inch-28-Inch/dp/B078RNM59P

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  • January 22, 2019 at 1:19 am
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    Great video! For me, the keys to making a habit stick are consistency and making gradual improvements. I made a goal of meditating every day back in mid-October, and I started with quick 10 minute sits – which felt like an eternity at the time. I would sit in the same spot at my house, and the same spot at my girlfriend's place, mostly in the mornings. I added one minute at a time every couple of weeks, and before I knew it I was sitting for 20 minutes, and that's where I'm still at. I still have not missed a day…not even when I visited my family for the holidays. It is just something that I feel I MUST do now, and I genuinely look forward to it. I really feel that if I'd started with 15 or 20 minutes right off the bat, I would have given up, as I had many times before. To anyone wanting to cultivate a habit of regular meditation practice, I would even recommend starting with just 5 minutes a day, but to sit every day, with no excuses.

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  • January 28, 2019 at 3:01 pm
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    What about the goals are simple and yet you dont act upon it? Do you plan on videos for that as well ?? 🙄🙄

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  • February 8, 2019 at 2:48 pm
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    What I needed to hear!!

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  • February 18, 2019 at 6:07 pm
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    Ohh myyy !! Nate's voice though🙈

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  • February 21, 2019 at 8:32 pm
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    i failed to make the habit of tracking my habits stick…

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  • March 12, 2019 at 4:24 pm
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    I just love your content!

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  • March 13, 2019 at 6:40 am
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    Every day habit coffee from blue bottle???

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  • March 17, 2019 at 8:33 pm
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    I'm going to try to run once a week and only a short run so that I'll hopefully be able to finally stick to my plans for exercise. Also, I often do this thing where if I mess up a little with a habit I just completely give up on it. I'll just run every week regardless of if I did last week. I doubt I'll ever be a sporty person but I don't think I could be very much less active so everything counts

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  • March 19, 2019 at 2:20 am
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    @0:34 those aren't black jeans are they

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  • March 24, 2019 at 12:56 am
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    0:57 i can see the tripod

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  • March 28, 2019 at 10:59 am
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    Video's like these are inspiring, keep up all of the hard work you are doing.

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  • April 2, 2019 at 2:40 am
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    I was like "wow, this guy has a cool deep voice" and then saw The Rock on the wall.

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  • April 5, 2019 at 3:28 pm
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    How do you manage to keep your shoes SOOOO WHITE!! Do you bleach em every day?!

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  • April 10, 2019 at 5:43 pm
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    Loved you

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  • April 29, 2019 at 6:30 pm
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    The barrier can also be that the activity itself is a chore. You can also make it less of a chore, for example by exercising at home. That could save you so much time and hassle.

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  • May 1, 2019 at 2:39 am
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    4:11 soundtrack name please ?!

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  • May 12, 2019 at 10:57 am
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    I'm an expert at aiming high and falling hard. I think I'm the perfect example of that person who doesn't get it. I do great when I am passionate about something, but passion fades quickly doesn't it?
    I overcomplicate things. I always thought I just had to push harder, it makes so much more sense to just make it easier to succed.
    Lovely advice.

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  • June 3, 2019 at 10:17 pm
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    big things have small beginnings

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  • June 12, 2019 at 7:06 am
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    Check out this splendid articles on habit sticking..
    https://www.zerotohero.co.in/2019/06/habit-sticking-proven-ways-to-stick.html

    Reply
  • June 18, 2019 at 6:49 pm
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    I honestly think this is the most refreshing, inspiring on a daily basis, educational channel on YouTube! Matt is just the best! You're changing lives, man! This is how the internet should be used.

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  • July 6, 2019 at 8:47 am
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    Okay, 1 workout per week might do more harm than good. It tricks your brain into thinking that you're healthy and you start allowing yourself more unhealthy things (speaking from experience). I'd say 3 times is the absolute minimum if you want to see positive results. We're talking about 3 * 45 minutes, basically everyone has that much free time per week.

    Reply
  • July 8, 2019 at 11:04 am
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    Got the idea and energy to get to work again… Thanks..Buddy.. Keep the great work..🤘👍

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  • July 13, 2019 at 10:31 am
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    Do you have podcasts on platforms such as Spotify? I am eager to listen to more informative content that your channel has. I would love to follow you on Patreon, but I don’t have the money to access your content.

    Reply
  • July 27, 2019 at 4:05 pm
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    That’s the dip right?

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  • July 31, 2019 at 10:00 am
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    it makes no sense, people take cars to work out. what the heck? why not take a walk and use your muscles in a natural way? that is bit ridiculous. people use cars to go to move themselves… people exercise but at the same time figure out things how to move less. everything is automatic to save energy, and then people need to go to train to get rid of that exess energy? sometimes i think in some sense people are really dumb, excuse my french… how about take a walk to grocery store, save climate and no need to go to gym. how about cuting your own lawn, good exercise right there. etc

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  • August 4, 2019 at 2:13 am
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    I am new here. But I really love your content. For the simple reason that it's Simple Plain Truth. For anyone who actually wants a healthy life your advices are going to be really helpful, just like me. Hope you have a great time. And everyone who's thinking about a habit right now… You can do it. Have a great life.

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  • August 17, 2019 at 5:15 am
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    For 2 months, I woke up at 5, went gym then did work, ate healthy, slept early(ngl, best thing I’ve done in my life).
    But after a big junky meal with my friends which also passed my sleeping time, I felt so fucked up 😔 every good habit also fucked up. Can only blame myself for that tho 😞

    Reply
  • August 23, 2019 at 4:02 pm
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    Imagine the amount of hours you put into each one of your videos, and they are all so unique. I barely comment on YouTube videos but I can’t help comment on all of yours.

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  • September 5, 2019 at 4:47 pm
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    U are awesome bro… I can feel positive vibes each n every time, i watched your videos

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  • September 11, 2019 at 5:13 am
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    LOVE YOUR VLOG!

    Reply
  • September 11, 2019 at 12:06 pm
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    Nate's voice is so damn attractive😍😍😍

    Reply

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