Confessions of a bad exerciser | Christine Carter | TEDxMarin
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0:13 - 0:15I don't know about you,
-
0:15 - 0:18but when our family got
the stay-at-home order in March of 2020, -
0:18 - 0:21I came out of the gates pretty darn hot.
-
0:22 - 0:25"Embrace not being so busy," I wrote.
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0:25 - 0:29"Take this time at home
to get into a new happiness habit." -
0:30 - 0:34That seems hilarious to me now.
-
0:34 - 0:39My pre-coronavirus routines
fell apart hard and fast. -
0:39 - 0:42Some days, I would realize at dinner time
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0:42 - 0:46that not only had I not showered
or gotten dressed that day, -
0:46 - 0:49but I hadn't even brushed my teeth.
-
0:49 - 0:54Now, you are a smart, accomplished,
TED Talk-watching individual, -
0:54 - 0:59so coping with this global pandemic
might have been easier for you -
0:59 - 1:01than it has been for me.
-
1:01 - 1:04Even though I have coached people
for a very long time -
1:04 - 1:09in an effective, science-based method
of habit formation, -
1:09 - 1:11I struggled.
-
1:11 - 1:12Truth be told,
-
1:12 - 1:14for the first few months of the pandemic,
-
1:14 - 1:19I more or less refused to follow
my own best advice. -
1:20 - 1:24This is because
I love to set ambitious goals. -
1:24 - 1:29Getting into a good little habit
is just so much less exciting to me -
1:29 - 1:34than embracing a big,
juicy, audacious goal. -
1:35 - 1:38Take exercise, for example.
-
1:38 - 1:39When the coronavirus hit,
-
1:39 - 1:42I optimistically embraced the idea
-
1:42 - 1:45that I could get back
into running outside. -
1:45 - 1:48I picked a half-marathon to train for
-
1:48 - 1:54and spent a week or so meticulously
devising a very detailed training plan. -
1:55 - 1:58But then I actually only stuck
to my ambitious training schedule -
1:58 - 1:59for a few weeks.
-
1:59 - 2:01All that planning and preparation
-
2:01 - 2:07led only to a spectacular
failure to exercise. -
2:08 - 2:10I skipped my training runs
despite feeling like -
2:10 - 2:15the importance of exercise
and the good health that it brings -
2:15 - 2:18has never been more bracingly clear,
-
2:19 - 2:24despite knowing that exercise would cut
my risk of heart disease, for example, -
2:24 - 2:25in half,
-
2:25 - 2:27despite knowing that exercise
-
2:27 - 2:33radically reduces the probability
that we'll get cancer and diabetes, -
2:33 - 2:38and that it's at least as effective
as prescription medication -
2:38 - 2:41when it comes to reducing
depression and anxiety. -
2:42 - 2:48I also knew that exercise really improves
our memory and our learning -
2:48 - 2:52and that it makes our brain
so much more efficient and powerful. -
2:52 - 2:58So why in the world would I skip exercise
despite knowing all of this? -
3:00 - 3:05The truth is that our ability
to follow through on our best intentions, -
3:05 - 3:08to get into a new habit, like exercise,
-
3:08 - 3:11or to change our behavior
in any way, really, -
3:11 - 3:14doesn't actually depend
on the reasons we might do it -
3:14 - 3:19or on the depth of our convictions
that we should do so. -
3:19 - 3:25It doesn't depend on our understanding
of the benefits of our particular behavior -
3:25 - 3:27or even on the strength of our willpower.
-
3:27 - 3:28[Or our willpower.]
-
3:28 - 3:35It depends on our willingness
to be bad at our desired behavior. -
3:35 - 3:39And I hate being bad at stuff -
-
3:39 - 3:42I am a "go big or go home" kind of a gal.
-
3:42 - 3:44I like being good at things,
-
3:44 - 3:49and I quit exercising because
I wasn't willing to be bad at it. -
3:50 - 3:53Here's why we need
to be willing to be bad: -
3:53 - 3:58Being good requires
that our effort and our motivation -
3:58 - 4:01be in proportion to each other.
-
4:01 - 4:04The harder something is for us to do,
-
4:04 - 4:08the more motivation
we need to do that thing. -
4:09 - 4:10And you might have noticed,
-
4:10 - 4:15but motivation isn't something
that we can always muster on command. -
4:15 - 4:21Whether we like it or not,
motivation comes, and motivation goes. -
4:22 - 4:24When motivation wanes,
plenty of research shows -
4:24 - 4:30that we human beings tend to follow
the law of the least effort, -
4:30 - 4:32meaning we just do the easiest thing.
-
4:33 - 4:37New behaviors
tend to require a lot of effort -
4:37 - 4:40because change is really hard.
-
4:40 - 4:46So change can require a lot of motivation,
which we just can't count on having. -
4:46 - 4:52This is why we often don't do
the things that we really do intend to do. -
4:53 - 4:56To establish an exercise routine,
-
4:56 - 4:59I needed to let myself
be kind of half-assed about it. -
4:59 - 5:03I needed to stop trying
to be an actual athlete. -
5:04 - 5:09I started exercising again
by running for only one minute at a time. -
5:10 - 5:12Every morning after I brush my teeth,
-
5:12 - 5:14I change out of my pajamas
and walk out the door, -
5:14 - 5:18my only goal to run for one full minute.
-
5:19 - 5:23These days usually I actually
do run for 15 or 20 minutes. -
5:23 - 5:26But on the days that I'm totally
lacking in motivation -
5:26 - 5:28or I just feel like I have no time,
-
5:28 - 5:30I still do that one minute.
-
5:30 - 5:36And this minimal effort always turns out
to be way better than if I did nothing. -
5:37 - 5:39Maybe you relate.
-
5:39 - 5:41Maybe you've also failed
-
5:41 - 5:44in one of your attempts
to change yourself for the better. -
5:44 - 5:47Perhaps you want to use less plastic
-
5:47 - 5:51or meditate more
or be a better anti-racist. -
5:51 - 5:55Maybe you want to write a book
or eat more leafy greens. -
5:56 - 5:58I have great news for you:
-
5:58 - 6:04You can do and be those things
starting right now. -
6:05 - 6:10The only requirement
is that you stop trying to be so good. -
6:11 - 6:17You'll need to abandon
your grand plans at least temporarily. -
6:17 - 6:21You'll need to consider
doing something so minuscule -
6:21 - 6:24that it would be better
than not doing anything at all. -
6:25 - 6:28So right now, ask yourself:
-
6:28 - 6:32How can you strip that thing
that you have been meaning to do -
6:32 - 6:39into something so easy, you could do it
every day with barely a thought? -
6:39 - 6:42It might be eating one piece of lettuce
on your sandwich at lunch -
6:42 - 6:46or going for a one-minute walk outside.
-
6:46 - 6:48Don't worry, you'll get to do more.
-
6:48 - 6:52This "better than nothing" behavior
is not your ultimate goal. -
6:52 - 6:57But for now, what could you do
that is ridiculously easy, -
6:57 - 7:01that you can do even
when nothing is going as planned? -
7:01 - 7:05Even though you ultimately
might want to do more and be more, -
7:05 - 7:07remember that we humans
-
7:07 - 7:11are often too tired
and too stressed and too distracted -
7:11 - 7:14to do the things
that we really do intend to do -
7:14 - 7:18and to be the people
that we most intend to be. -
7:19 - 7:24On those days, our wildly [unambitious]
behaviors really are better than nothing. -
7:24 - 7:28A one-minute meditation
is relaxing and restful. -
7:28 - 7:30A single leaf of romaine lettuce
-
7:30 - 7:35happens to have a half a gram of fiber
and loads of nutrients. -
7:35 - 7:38A one-minute walk gets us outside
and moving around, -
7:38 - 7:40which our bodies really need.
-
7:41 - 7:46So try doing one
"better than nothing" behavior. -
7:46 - 7:47See how it goes.
-
7:47 - 7:52The goal, remember, is repetition,
not high achievement. -
7:53 - 7:57So let yourself be mediocre
at whatever you're trying to do, -
7:57 - 8:00but be mediocre every day.
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8:00 - 8:05Take only one step,
but take that step every day. -
8:06 - 8:07If your "better than nothing" habit
-
8:07 - 8:10doesn't actually seem
better than doing nothing, -
8:10 - 8:13consider that you're getting
started at something -
8:13 - 8:18and that initiating a behavior
is often the hardest part. -
8:18 - 8:19By getting started,
-
8:19 - 8:24we're establishing the neural pathway
in our brain for a new habit, -
8:24 - 8:26which makes it much more likely
-
8:26 - 8:30that we'll succeed with something
more ambitious down the line. -
8:31 - 8:33Why is this?
-
8:33 - 8:38Well, it's because once we hardwire
a habit into our brains, -
8:38 - 8:40we can do it without thinking
-
8:40 - 8:44and therefore without needing
much willpower or effort. -
8:45 - 8:47A "better than nothing" habit
-
8:47 - 8:52turns out to be incredibly easy
to repeat again and again -
8:52 - 8:54until it's on autopilot.
-
8:55 - 8:58This is because we can do it
even if we aren't motivated, -
8:58 - 9:03even if we're tired,
even if we have no time whatsoever. -
9:04 - 9:07And once we start acting on autopilot,
-
9:07 - 9:13that's the golden moment that our habit
can begin to expand organically. -
9:15 - 9:19After only a few days
of running for just one minute, -
9:19 - 9:24I started feeling a real desire
to keep on running - -
9:24 - 9:27not because I felt
like I should be exercising more -
9:27 - 9:31or because I felt like I needed
to impress my neighbors or something, -
9:31 - 9:36but because it felt more natural
to keep running than it felt to stop. -
9:38 - 9:42Now, I of all people know
that it can be incredibly tempting, -
9:42 - 9:47especially for the overachievers
among us - you know who you are - -
9:47 - 9:49to encourage ourselves to do more
-
9:49 - 9:52than our designated
"better than nothing" habit. -
9:53 - 9:55So I must warn you:
-
9:56 - 10:02The moment in which you are no longer
willing to do something unambitious -
10:02 - 10:06is the moment in which
you are risking everything. -
10:07 - 10:09It's the moment you end up
checking your phone -
10:09 - 10:12instead of whatever it is
that you intended to do. -
10:12 - 10:15It's the moment in which
you stay on the couch, -
10:15 - 10:19binge-watching TikTok videos or Netflix.
-
10:20 - 10:24The moment you think you "should" do more
-
10:24 - 10:30is the moment you introduce difficulty
and force and negotiation with yourself. -
10:31 - 10:33It's the moment
you eliminate the possibility -
10:33 - 10:37that it will be easy and even enjoyable.
-
10:37 - 10:43So that's also the moment
that will require a lot more motivation. -
10:43 - 10:45And if the motivation isn't there,
-
10:45 - 10:48failure will be.
-
10:49 - 10:53Fortunately, the whole idea behind
the "better than nothing" habit -
10:53 - 10:58is that it doesn't depend on motivation,
which we may or may not muster. -
10:58 - 11:02It's not reliant
on having a lot of energy. -
11:02 - 11:06You do not have to be good at this;
-
11:06 - 11:13you need only to be willing to do
something that is wildly unambitious, -
11:13 - 11:18to do something that is just
a smidge better than nothing. -
11:19 - 11:25Only if there is no resistance or effort
will it work for us to allow ourselves -
11:25 - 11:30to do more than whatever it is
that we've decided is better than nothing. -
11:30 - 11:35But again, don't do more
if you feel any form of resistance. -
11:36 - 11:40I'm happy to report
that after months of struggle, -
11:40 - 11:42I am now a runner.
-
11:42 - 11:47I became one simply
by allowing myself to be bad at it. -
11:47 - 11:49You definitely could not
call me an athlete - -
11:49 - 11:52there are no half-marathons in my future.
-
11:52 - 11:55But I am consistent.
-
11:55 - 11:56To paraphrase the Dalai Lama,
-
11:56 - 11:59the goal is not to be better
than other people, -
11:59 - 12:03but rather to be better
than our previous selves. -
12:03 - 12:05And that I definitely am.
-
12:06 - 12:10It turns out that to grow as people,
-
12:10 - 12:14we need only do something
that is so miniscule, -
12:14 - 12:17that is better than doing nothing at all.
-
12:18 - 12:21When we abandon our grand plans
and great ambitions -
12:21 - 12:24in favor of taking that first step,
-
12:24 - 12:25we shift.
-
12:26 - 12:28And paradoxically,
-
12:28 - 12:31it's only in that tiny shift
-
12:31 - 12:37that our grand plans
and great ambitions are truly born. -
12:38 - 12:39Thank you.
- Title:
- Confessions of a bad exerciser | Christine Carter | TEDxMarin
- Description:
-
Our ability to follow through on our resolutions to get into a new habit may have a simple and easy solution.
Christine Carter, PhD, is an author, speaker, and coach. Her books include "The New Adolescence: Raising Happy and Successful Teens in an Age of Anxiety and Distraction" (2020), "The Sweet Spot: How to Accomplish More by Doing Less"(2017) and "Raising Happiness: 10 Simple Steps for More Joyful Kids and Happier Parents" (2011). A sociologist and senior fellow at UC Berkeley’s Greater Good Science Center, Christine Carter draws on the latest scientific research in psychology, sociology, and neuroscience to help her clients lead their most meaningful, joyful, and productive lives. She lives with her husband, four teenagers, and dog, Buster, in Marin County, California.
This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at https://www.ted.com/tedx
- Video Language:
- English
- Team:
- closed TED
- Project:
- TEDxTalks
- Duration:
- 12:50
Rhonda Jacobs approved English subtitles for Confessions of a bad exerciser | Christine Carter | TEDxMarin | ||
Rhonda Jacobs accepted English subtitles for Confessions of a bad exerciser | Christine Carter | TEDxMarin | ||
Rhonda Jacobs edited English subtitles for Confessions of a bad exerciser | Christine Carter | TEDxMarin | ||
Eunice Tan edited English subtitles for Confessions of a bad exerciser | Christine Carter | TEDxMarin | ||
Eunice Tan edited English subtitles for Confessions of a bad exerciser | Christine Carter | TEDxMarin | ||
Eunice Tan edited English subtitles for Confessions of a bad exerciser | Christine Carter | TEDxMarin | ||
Eunice Tan edited English subtitles for Confessions of a bad exerciser | Christine Carter | TEDxMarin | ||
Eunice Tan edited English subtitles for Confessions of a bad exerciser | Christine Carter | TEDxMarin |