in this video I want to show you four simple steps to break any habit I don't care whether it's eating chocolate whether it's smoking whether it's much training whatever bad habit that you have that isn't supporting you on your goals I'm going to show you how to break this habit replace it with a new one so then that way it's going to give you that ability to be able to take those steps forward to achieve your goals instead of taking one step forward and two steps back because of those bad habits that you have now this is something that I've only cats kind of secret for people who enrolled in my 21-day challenge so this is something that I highly recommend that you do for 21 days so then that way you can really start to create new neural pathways in your brain so that you have it that you're going to form now keep in mind before I go into these steps and I know that this can look pretty overwhelming with so many different things but you're going to see that I'm gonna put it together so easily for you to understand and also implement but keep in mind that this is not some magic secret and I'm not some code that's going to stand in front of a camera dnesday this is the magic pill you just do this and this is all going to work out the truth is there is one critical factor in order for you to break this habit whatever habit it is for you and that is motivation you can have two people person a and a person B who wants to stop smoking for example person a they want to stop smoking but they don't really have a strong reason to do it they're just like oh yeah I'd like to stop smoking person B let's say they have a daughter and they got some heart disease and a daughter's like daddy please just just stop smoking for me obviously person B is going to be the person that starts the smoking habit because there is a bigger there's more motivation so before we even go into this I really want you to keep in mind and take a notes on this by the way but keep in mind why is this so important to you otherwise this is just going to be something that you watch for no damn reason okay so let's get into it the very first thing that creates the habit right I'm going to show you how habit is formed so then that way can go okay now I know how its forms now now I know how to exactly break it yeah so Trust trust the process it's all when it comes together really really simple and really really easy so this is how a habit is formed when you reach for that chocolate when you don't train when you turn the snooze alarm off when anything happens any bad habit it starts with this first thing and that is a trigger right so it's a trigger that that sets off that bad habit and it's five triggers that we have and I call the pill system that that that triggers you to go into that habit so I want when I go through these examples I really want you to keep in mind and start to think about what is that trigger for you because usually there's one or two happen as well two triggers that are the most strongest for you to reach forward up to go fulfil that bad habit that you have go so here they are the first thing / P P stands for people go so for example some of you have a drinking budget some of you have smoking buddies some of you have eating buddies every time that you with that person on your lunch break that's your trigger that hey we usually have a conversation is that person you reach that cigarette or you have that food or is the person always bring some that chocolate you know that person you know that person I'm talking about right there's some perp there's a people it could be your mother could be your brother or your sister could be anybody there's a certain person that triggers you reach for to go for that bad habit that you have or e e stands for and emotion okay so there's a certain emotional state that triggers you to go for that food for example or reach for that cigarette so it could be stressed you're stressed out you're angry you're sad depressed and you try to fill that void that emotion that's going on by reaching for food or reaching for porn or reaching for a cigarette whatever it is right and this is by far is the most common trigger that sets off a bad habit so that could be that could be a trigger but for you what I want you to do is your trigger I don't want you to just go okay it's an emotion I want you to really dial in and focus on what is that specific emotion though because yes it's good to know the emote is yes it's good to know that trigger of emotion but what is the emotion for you it could be depression it could be sadness or whatever it is right the third trigger is a location so for example you come home and you have a certain part on your couch that you sit up and every time that you're on that couch that's usually your place where you have some food you get a TV on and that's usually your location or it could be a car or could be a place at work every time you go into a certain place at lunchtime right or it could be outside every time that you're still on a certain step or some chair you reach for a cigarette so that could be another trigger yeah now T T stands for a time a time of the day a time of the year a time of the week rabbit so what do you think when do people normally go out and binge eats is it through the start of the week through the middle of the week or through the end of the week on a Saturday Friday or Sunday Friday Saturday Sunday right so that is a time trigger time isn't just a time of the day it's a time of the day a time of the week times a year time of the month okay now s su is going to lead into this right here but stick to events pretty simple to understand hopefully you can see the app but s if we can still see this let me just double check you can still see it s S stands for your senses that is terrible writing that here but that's okay S stands for senses so we have five senses that we use will some say six but we have five primary senses that we use in order for us to go throughout our day so here they are S stands for what we see okay so for example when you come home from work you come home and it's been a big day you walk in the kitchen and you see chocolate that's a trigger for you to reach for that food or you see something on TV and there's an ad popping up and there's some and there's food that has been carefully structured for you to be able to feel for what's a lot of the cord will your mouth salivate so the right word you know what to talk about when your mouse starts to become watery and then you that's a trigger for you to hit a go icky car and go to the shops and get that certain food whatever it is so what you see another one a by H stands for what you hear so for example that can be an either internally or externally internally meaning you just have some cell talk going on you create metaphors I'm hungry as a cow I'm hungry as a cow I don't stutter over or eat a cow some people do he caps what's the word I could eat a horse or some I don't even know what the hell I'm talking about right now there's a certain term people use equity a something and that is a metaphor at or I'm dying to eat your diet it you really die or you a little hungry these metaphors that people create and when you speak a metaphor out it becomes real the internal conversation where you hear internally or externally people offering you some food hey Matt would you like some chocolate hey man would you like this hey man do you want this within hey man you want some of this hey Matt drawing to order some pizza for you that's another trigger F F is or you would have spoke of that but I don't do it again and I choose the blue rookie error might become and I drop my damn pen what is happening with you nothing feeling so we were to touch them that that can be emotion kind of works hand in hand now T T stands for taste okay so for example I call the compound effect and I've talked about in previous videos where for example you just said yourself you know what to Friday to Saturday I've already had you know pretty clean wait I've trained hard I'll just having a little bit just a little piece of Java that's it just one little piece of chocolate and that's it I promised myself nothing after this I'm sitting to standing right now nothing off to this you reach for that chocolate if you eat like that I'll slap you across the face do you not eat with your mouth open but then you step to have a little piece of chocolate or add and then you say we're already had one little pays a might as well have just another little piece it's not gonna head I've already had one it's okay I'm trying how this wait she have another piece and you're like you know what it tastes pretty good let me just have I'll just have half a block just half a book that's it I'm standing standing right now I'm making to do nothing after this I'm gonna have half a block nothing else you have half a book already had half a book this you don't want to be incomplete I might as well just had the whole damn thing she had the whole damn thing you like or watch that why stop here I'm already I've already gone through half a block let me have some all you're interested popcorn already had popcorn might as well get some pizza let me get some pizza you have to pay so I already had to pay so let me get some of this and you had this and this and this and this and this it is and all of a sudden you see on this massive frenzy and you go what the hell just happened that's the compound effect now what's interesting let me just side note this the compound effects can work against you in that kind of sense or it can work for you you just set yourself you know what seven days of just following Matt's advice seven days of just doing everything that he says in this video and now set and all of a sudden you start to get that momentum and you have you've probably you've probably seen it happen I've felt it happen when you start a training routine you just go to the gym for three to four days you start to feel amazing you have that momentum you like a snowball rolling down a hill you start off really really small and it does it gets this is not going as fast as you want it right but then as it starts to go on and on and on you like a big snowball and you've got this massive amount of momentum and then you can never stop it so that's all habit is so that's the compound effect but that's the other taste that's a taste trigger as well so s S stands for what you smell so you dry it you're driving your car and there's KFC is experts at this I don't know they do this intentionally but they release this smell where people will be driving and they drive past and all of a sudden they smell this chicken flesh trap all of a sudden they turn their cars around and they go back into KFC and they order something something or it could be at home you're maybe you live with your parents and you smell some food cooking right now I'm trying to just stick to help healthy eating and they just got some food cooking and it's it's taste amazing but it's not good for you but it smells really good and that trees you just say stuff it I'm just going to reach for this bad food good so these are the triggers that's what what I want you to do is usually out of all these things right here for that one habit that you have and as much of focus on one habit for now there's a certain habit there's a certain trigger that influences you to constantly do the next thing it's generally go through right now the next thing is the action that you take pretty simple pretty straightforward there's a certain action that you take so for example the emotion maybe loneliness or the motion maybe boredom that boredom goes to action and you reach food go so that action here's what I want you think about why are you doing the action in the first place if you were bored and you know you're not eating because you're hungry that is a total different story if you're hungry right the feeling is in your stomach it's you're actually hungry that's okay I'm gonna talking about that but if you're bored or you're angry you're sad and you go through that passion whatever that action might be why are you doing it in the first place there's one reason the only reason why you do any habit it's for this rap here and once you notice it's a game-changer here's what it is the only reason why you're reaching for that food and reaching for that cigarette reaching for that thing is because of it and that is you're trying to get a certain feeling that's all it is when you have that cigarette when someone has a cigarette they're not going to nicotine and it contains nicotine they're not doing that [ __ ] for that reason they're doing it because what happens is that they start to inhale they start to take big deep breaths they start to change the physiology and as they start to do the deep breath it changes their state it changes how they feel because they're just breathing deep through their belly when someone reaches for food it carries a biochemistry biochemical result in their body that changes their emotional states get it and what happens is generally the stronger the feeling the stronger the neuro pathway in the brain and it's tough to get linked even harder so it's get linked even more that's why sex and pornography can be such a big again can can create such a strong habit because that feeling is can be amazing right so what now that you know this right how do you break a habit now that you know the cycle how it happens formed how do you break it all you need to do if you want to break a habit number one you keep the trigger you keep the feeling that you're getting okay you can't keep you can change trigger which I'll go into in a second but generally you keep the trigger you keep the feeling and you just change the action and I'll give you some examples in a second cuz you may be on I don't know what that means let me let me show you so for example though if your emotion is depression or sadness here's what's interesting you get rid of that emotion then you have no reference to go into this cycle anymore get it so if you'll impress in that depression triggers you to go for food and that food gives you that feeling or feeling relaxed feeling calm well you get rid of that depression you take away all that there is no there is no there is no wedding going to have it anymore because a trigger has been wiped away that's another way you can break a habit if you what you need to do in order for you to first change this action you just kind of disco you can't just mentally and decide that okay now I'm going to stop eating chocolate and I'm just consciously gonna start eating a salad no that [ __ ] will not work one bit here's why because of this thing right here you haven't first created hey I think I just spelled that wrong but it's okay if I did yes as long as you understand it a pattern in scrubs you haven't created a pattern into ruts yet so for example let's say let me give you a metaphor of a CD when you have a city and you put that on a CD player the only reason why it plays this unique sound is because there is a certain pattern installed onto this disc okay now for you that sounds that the the metaphor the the city may be for you eating chocolate or maybe smoking whatever it is for you right your if your CD is on a city players paint a stone sound and you get another city over here right call this instead of eating chocolate call it eating a salad and you put it on top of a city that's already playing this city isn't going to play it why because there's still that pattern let's fill that city that is already playing so what you need to do is you need to take this Cydia you need to break it you need to smash it you need interrupts the pattern you get the city girl you get a pan or something you're not you scratching scratching scratching scratching scratching and you scratch the [ __ ] out of this pattern you try to put it back on it's not gonna play anymore because it's being interrupted so much that pattern has been interrupted so much so then you can throw it away and now you've created space for you to be able to play the new habit the new city when that trigger goes off usually there is his urges starts to do it up right all that emotion starts get stronger and stronger and stronger what you need to do is you this become so aware with this this is not an easy process especially at first it is challenging it is hard and I'm not going to lie to you it can be so difficult at times that's why you create that awareness in a little power which goes back to the motivation if you have if you don't have that motivation this will not take place you just go straight into the pattern okay so you need to literally force yourself sometimes to interrupts that pattern so what do I mean by that for example rap if you're at if you're if you're at a LC you're at some seminar and someone is speaking like this and they're speaking very slow and then all of a sudden they say [ __ ] and then they go back to how they're speaking it's going to be you're going to be level the [ __ ] just happened then man the reason is because they just interrupts that pattern ever been in a conversation with someone and something goes on is alarm that goes off in the background or someone comes in like and then they bone into the conversation and all of a sudden you got your attention goes somewhere else rather than the conversation then when that's all done you go back to the conversation what happens usually you get confused you don't know where you're up you don't know what happened because that in that pattern was interrupted and begins interrupted so so much so many times you cannot go back to the same pattern so here's some ways here's some weird ways I'm just going to come up on the spot you can interrupt your pattern some of the pitfall for my client I get them to do burpees if there's like if they're early stands boot up straight on the ground do five burpees and then and then go and then what happens is because that parents being interrupted you create a space for you to go for the new habit so when you're interrupted pattern you go straight into the new habit so jump it up and down doing big deep breaths taking a walk having a cold shower do whatever you need to do do something out of the ordinary and generally the first way to break that pattern is use your use your body whether you go to dance where you go put music on where you go to jump up and down and celebrate do anything rap do something that moves your body to interrupts that pattern okay so let me break it down let's say one your your habit is a your emotion the trigger is boredom that boredom is the action that you have now is reachable bad food that bad food gives you comfort it gives you something to do it gives you happiness okay now what you need to do is you need to become wet after you leave this video you go and see kitchen and all of a sudden that shrew goes off when the triggers off you catch it you become aware of it you realize I have [ __ ] now on food so bad Matt told me that that urge was going to start to boot up that's the that's the time we need to interrupt the pattern go for a walk jump up and down and what you'll notice again when we you'll notice when you come back that's the time we need to create a new action so instead of reach for food maybe or you can do is something like meditate or maybe you can find something productive to do or read a book whatever you need to do then you'll find it as you do that again and again and again and you have it will start to be formed but generally the best way that I personally like to do it is I like to start here and go what is another way if I'm trying to find if the emotion that I'm trying to get is happiness or something to do just from this Ashlyn I'm doing regional food what's another way that I can feel happy oh okay I can't read a book I can meditate all these ways make me feel happy I don't have to reach for food because if all I'm doing is trying to get a feeling there are multiple ways to get the feeling and I just have to have I don't just have to reach for food I can meditate I can walk I can read I've been you just do that again for 21 days again and again and again and again and again and eventually the habit will be broken and I can't tell you on 21 day challenge people being emailing Matt I stopped smoking Matt I stopped doing things such as eating chocolate Matt I stopped sleeping in touch on that he too showed that this process works you may be on what I really know if this works he's a very quick way that you can get evidence to show you that this this system shown you here works here's what I want you to do so what just happened was I went to go ahead and edit this very video that you're watching and the camera stopped somehow so I'm going to have to just quickly go over the exercise that I mentioned and so now I can go back to the editing process so what I was saying before the cameras stopped is that you go ahead and get your phone you try this exercise out this will show you that this process here it all works so what I want you to do is I want you to go ahead and lay on your bed okay then what I want you to do is I want you to set the alarm to one minute ahead of the time or when you're laying on the bed then what you do as soon as the alarm goes off I want you to jump crazy up and down smile breathing deep celebrating as if it was your birthday as if you just won the lottery as if you just had one oh you did something very very exciting right jump up and down as if it's the most time of your life around 15 to 30 seconds what you're doing is you're linking up the feeling the emotion to the trigger what you're doing is you're creating a new neural pathway in your brain now you don't just do this once you can't expect again this to work once what you need to do is you need to go ahead and do this five to ten times and then what I want you to do is the next time that you wake up in the morning use that exact same sound and what you'll find is you will literally feel different in the morning you'll feel as happy as you did as when you're training your mind to do that in the training process of laying the bed stand the alarm one minute ahead of time and then waking up jumping up and down going crazy for fifteen to thirty seconds the more that you do this the stronger the newer pathway will become the stronger the emotion will be embodied into your nervous system so what I want you to do is go ahead and try that exercise out and then what you'll find is you go oh yeah wow that works so what I'm what Matt just showed me before this process must work with other habits as well and that will give you that certainty to implement this process even more but this is just going to give you that short little process that short little quick test to show you that this habit triad actually does work so go ahead I want you to try this out come back to this video leave a comment down below so other people can go wow it does work and then they're gonna try it okay so go ahead and try that out and you can also quick little tip as well you can actually change the ringtone right because a lot of you have this negative anchor right a negative association to that sounds that goes off in the morning what you can do is create a new ringtone just get and doesn't matter what kind of sound it is get a news tone right and then start to link up that pleasure associate that pleasure to that new sound that's another thing that you can do I'd actually I'd actually say that you should be able to do I actually say that you should do that one instead of the other one that I mentioned before create a new sound and link that pleasure to that sound when you wake up okay so go ahead do that little test out try that out come back to this video leave a comment down below I really hope that you enjoy this video give this video a big thumbs up now can go back to the editing process and until I see you in the next video remember to love all living things and most importantly love thyself