5 Minute Habits to Change Your Life | Rangan Chatterjee on Health Theory

In today’s world, we can sometimes struggle to find the time to build healthy, long-lasting habits that we can execute on a daily basis. Many times, habits feel like difficult chores that are constantly being pushed out of the way by the hustle of life. Whether it’s work, raising kids, chores around the house or marriage, there are always things taking up time in our busy schedules, preventing us from building habits.

On this episode of Health Theory, medical doctor and author of “Feel Better in 5,” Rangan Chatterjee, joins Tom Bilyeu to discuss the power of five-minute habits and how you can change your identity, as well as your health, through small and easy steps to take every day. They discuss the importance of your heart and spirit, how to build five-minute habits into your everyday routine, how to actually change behaviors, easy mental health hacks you can use everyday, how identity is connected to and shaped by action, and how beginning with just one small habit everyday can change your health for good.

SHOW NOTES:

Heart | Rangan shares why heart is more important than the mind or body. [0:27]
Listen | Rangan shares the what the ‘tea ritual’ is and benefit he’s found from listening. [3:00]
Habits | Rangan discusses habits, behaviors, and the power of triggers. [5:21]
The Power of 5 Minutes | Rangan shares why 5-minutes is important. [8:53]
Simplicity | Rangan discusses the power and essence of simplicity. [10:21]
Behavior Change | Rangan shares why we should approach health simplicity. [17:26]
Three Pillars | Rangan reveals easy mental health hacks you can do. [18:23]
Journaling | Rangan discusses best approaches for journaling. [20:59]
Shifting | Tom shares the power of meditation and escaping negative thoughts. [25:24]
Motivation | Rangan discusses the motivation wave and planning for the hard times. [26:30]
Identity | Rangan discusses shaping identity through action. [28:44]
Positive | Rangan shares how to develop positive-affirming habits. [30:58]
The Classic 5 | Rangan reveals high-impact workout ideas that only take 5 minutes. [32:38]
Heart | Rangan shares how to tap into connection during these trying times. [35:24]
Keystone | Rangan shares the power of your keystone habit that feeds everything else. [39:30]

QUOTES:

“Knowledge is not enough to lead to action, it’s not enough. Inspiration is not enough. There has to be a structure. There has to be a system.” [11:26]

“Framework is mind, body, heart.” [19:41]

“And actually, it’s not repetition that creates habits. It’s emotions that creates habits.” [30:40]

FOLLOW RANGAN:

[bruiserbruiser]

1. Loneliness = 15 cigarettes a day.

2. To make a new habit stick, "pair it" with an EXISTING habit.
-while waiting for coffee to boil -> 5 min body weight squats.

3. Overwhelmed? Aim low. You will surpass the goal, feel better, and do more surprisingly.
-exercise 5min vs 40min
-adherence > optimal

4. Mental Hacks = Stress Management
-Meditate to train yourself to focus
-Journal to process your thoughts and anxiety
-Something personal (coloring book)
-Tick chart (III -> 4 times I done something proactive this week)
-say "i am (positive attribute like 'awesome') *research affirmations
**5 questions for journal**
a) One thing you are worried about?
b) How to prepare for it?
c) Reason it is not as bad?
d) Reason why I can handle it?
e) what is the upside?

worried? -> prepare! -> not as bad -> can handle it -> upside!

5. No equipment = EXCUSES. Use body weight.

6. Human connection is important. Shared positive experience. Kindness!

Overall Theme.
Motivation is useful at the start but does not last.
You need to be disciplined so aim low first and use "hacks."
It is about ADHERENCE.
ONE thing at a time
Helps build identity/character (someone who fails a lot vs someone who accomplishes what they say)

Use existing habits to create new good habits by aiming low enough so that you can stick to it.
Good habits - meditation, journal, exercise, human interaction with kindness to avoid loneliness(stress) because stress KILLS!

It's all over the place I know.

[omar]

Tom only interrupts the guest when it's important to help the listener to digest the info and clarify it further which is so cool!
Well done Tom, you are a great man. Respect to you and your guest from Iraq.

[lottiecooper]

He is one of my favorite people. I watch his podcast all the time and he is such a genuine love of a human!! Thanks so much

[saraht]

"If you make things easy, even when your motivation is down, you will still do it".
Boom. Such practical advice he's given here.
I really enjoyed this.

[blueinghouse]

TOM! You are a Master! I watch a LOT of your videos and it was perfect that you just let him talk. You interjected just to keep it moving to cover everything. Brilliant. I could listen to him for another hour! Please have him back again and thank you for such enriching videos!!

[QuestionEverythingButWHY]

“Information is not knowledge. The only source of knowledge is experience.”
~Albert Einstein

[p.reneeblue]

I LOVED THIS ENTIRE INTERVIEW, SO MUCH - THAT I JUST BOUGHT THE BOOK! CAN'T WAIT!

[TheDhammaHub]

There is a big difference between experience-based knowledge and intellectual knowledge. The former leads to actual change in behavior while the latter has next to no lasting impact.

[dailyhacks]

love it when tom said he would feel like a dufus saying "I am awesome" - such great content guys . you are truly changing the world one video at a time

[pjk]

1.whats one thing I'm worried about today?
2.whats thing can I do to prepare about it?
3.why wouldnt it be as bad as I think it would be?
4.whats one reason I know I can handle it?
5.what one upside/positive of the situation?

[prokurbah]

Anyone reading this may you live a life filled with happiness and love.

[bnsgokugreat]

Update Guys! Completed reading another book. Book count: 291 😊

[bettermanchannel]

We are our habits.. RECLAIM OUR LIVES🤘🔥

[goodwill]

It's so simple and very powerful. Thank you Dr Chatterjee and Tom.
I don't know why but this interview made me feel like Tom was struggling with the idea of simplicity.

[SenorJuan]

I love the timeline INSIDE the video that enables you to go directly to the segments you most want to hear: and Tom is great at interviewing.

[Briae]

Its interesting how I always listen to videos and podcasts about marriage and structuring a day as a couple when I'm beyond single 😂😂😂 We can only hope that will be put to use in the future lmao

[ceekei_]

This discussion resonates so powerfully with James Clear's "Atomic Habits"

[beyondtheriverllc]

"Through action we change our identities." Just do something, doesn't have to be for long but do something.

[dean]

I can't seem to find the book on audible. It says it's not available in my country (USA). Amazing talk, thank you Tom for allowing me to discover people like this and keep up the amazing content!

[vektheartist]

THAT INTRO WAS EVERYTHING! I love when Dr. Chatterjee is on!