What is habit stacking?

Right, and where I was gonna go with this was you talk your favorite book, or one of the books that made the biggest impact in your life, is atomic habits by James clear. Yeah, and I was wondering if you wanted to just elaborate real briefly on that, because then I wanted to shift gears. And actually you share your 2% activity. You'd like to encourage the listeners to potentially do, or a habit that they can start doing for a seven days, less than 30 minutes a day. Oh, it does not be anything fancy, but whatever you think would be the thing that would allow them to start experiencing what's your experiences every day. You know what I mean because I know they're hearing it. They're hearing your vibes like, oh, this sounds good, I'm gonna try some, you know. So let's talk about atomic habits first and then we'll segue into the your 2% solution. Sure, man, if you haven't read that book.

It's just part of who you are, you know, because, like, really, an integral identity keys even. You know, like I'm active every day, every day, yeah, sure, I'm going to the gym every day, but I do like to move my body with purpose daily. Oh, yeah, I don't think about it and that's like a habit of mine and I'm curious what, what? So it's twofold question here. It's one. It's like how do you integrate a lot of what we've talked about, especially this idea of principles around accountability, into daily routines and habits? And then, second to that, what's one that you do? You? know, I'd love to hear about. What is that thing? That is really the piece that you're working on. You know what I mean For you right now, where you're presently at in life, right now. So, uh, take a crack at the first one, and then I want to hear how you're using it.

It's that pattern interrupt right, that's catching yourself before you trigger the habit and follow through for that little dopamine hit. And so I love all your leveraging science but also using some very practical insights to support people with this. And I gotta ask you then so where does this philosophy around pain come in? Because I think you got a really unique idea around that, where you talk about turning pain into fuel. Can you talk a bit about that philosophy and I guess, to continue the example, like, how would you use this philosophy to support someone that's got the attention problem? For sure. So I am a huge component about morning routine. So I challenge people to do two things one for the mind, one for the body, and they can choose. The mind could be planning, visualization, prayer, meditation they can choose.

Making small, consistent changes allows your brain and body to adapt gradually, making the new habits stick. Let's apply the law of accommodation to mental health. Stress is common, but managing it can make all the difference. Techniques like mindfulness and meditation can help your brain accommodate stress more effectively. Harvard Medical School conducted a study showing that mindfulness can reduce the brain's response to stress, leading to better emotional regulation and overall mental health. Mindfulness practices like meditation encourage your brain to form new pathways that promote calmness, while also reducing anxiety. By regularly practicing mindfulness, you're training your brain to handle stress more and more effectively. Emotional regulation is another area where the law of accommodation can help.

And I know that this is really what you've done with your habits and habit stacking process. And I guess, if we continue this idea of keystone habits or the habits that have best served you, what would be those habits that, for you yourself personally, Ryan, that have been most beneficial for you in your life, especially from that transformation or change of focus or direction at 12, right to where you are now?

So there are different studies that reference different durations to set, not only achieve goals, but also to maintain a habit and then create a ritual. And my answer to this is like don't worry so much about the number, Just remember the consistency. This is a journey of progression, not want of perfection. If you're consistent and frequent enough, you're going to notice some big positive changes. Remember, we're talking about a 2% solutioner. A little bit every day needs to be a shish overtime. Here's the real magic Self accountability. It's not just about relying on external factors. It's about owning your goals, actions and, most importantly, your outcomes. It's about becoming your accountability superhero and, trust me, it's a superpower worth mastering.

Hey there, welcome back to the 2% solution, where we uncover the simple habits that can revolutionize your brain. I'm Dai Manuel, your guide on this journey to a better you, and today we're diving into a habit that's deceptively simple, yet profoundly impactful Daily reading for just 30 minutes. Yes, you got it right Just half an hour of reading every day could dramatically shift your perspective on life. So let's turn the page and discover how this one daily activity can be a game. So let's start with the power of daily reading. Let's start with the basics. Reading has always been a cornerstone of learning and personal, but did you know that dedicating just 30 minutes a day to reading can significantly enhance your life? This isn't just about gaining new knowledge. It's about enriching your life, expanding your perspective and even improving your health.

All the listeners, I'll see you in the outro. I'll recap what we talked about, but also include some of those links again in the show notes. Do take action on that. You know Ryan's a great guy, great information, and I know I'm excited to check out a lot of his books, especially this new one. It sounds super interesting. So thanks again, ryan, for being here today Absolute pleasure and look forward to having you back in six or seven months. Then we'll see how the year's gone. Sounds great, Di. Thank you. Sounds great, di, thank you. Into life lessons, ryan has left us with actionable nuggets that'll have us sprinting towards our wellness goals, if it's just from the home office to the fridge and back. Ryan reminded us that small changes, psychological cues, like a lamp signaling the start and end of our workday, can create the grandest of shifts in our lives.

Take action often and you will soon find that everything you think, do, and say will become part of a whole new you. The 2% Solution. Play it here, with the full transcript on the page. A coach asked me what I wanted for my life and I had no answer. You have done it five times. It is not discipline, and the fix is unglamorous. My coach suggested Toastmasters on a Friday. I joined on the Monday.