A short transcript excerpt from a YouTube video by Lisa Murphy in which a coach (Speaker A) advises adopting ‘‘small hard’’ habits—specifically waking 30 minutes earlier—to build structure. The participant (Speaker B) reports mixed results (about 50/50) and cognitive fog. The coach explains habit formation can take about 100 days, describing brain resistance like withdrawal (DTs) and framing initial discomfort as expected rather than proof the change failed.
Chapters
And keep you on that schedule. Keep, keep giving yourself small hard things like get up a half an hour earlier, get your feet on the floor a half an hour earlier, because that's a small hard thing that doesn't impact your day all that much because if you're still tired in the morning, you could go to bed a half an hour earlier the night before. Right. So the truth is, there's an easy fix to that one. But the challenge was to create structure. And did you find in those few weeks that you had overall more energy and more productivity?
Not really. I mean it was maybe 50, 50, because I felt a lot of like quite a few days where I was just like, like struggling.
Struggling because you just didn't want to, or struggling because your body was actually shutting down on you.
My, my, it felt like my brain was like not on board. I was either either too tired or like fuzzy brained. And, and it could have just been a coincidence. Like, it's not like that was the.
Cause of it, but it's actually not a coincidence that was the cause of it. And that is why it takes a hundred days to create a ritualized habit. Because that's your brain fighting back and going, oh, but this is, Remember how it used to be and how this is the nice area. And remember when you didn't have to do these things? So that is, and that's like, you know, drug addicts have to go through the DTS and their brain is like, remember when you did the drugs and you felt everything was easier and you weren't puking and having tremors? Right. That was your DTS fighting with you. And, and what happens is we have a tendency to be like, ah, I don't feel good.
