do you often get super motivated and set yourself what seems like pretty easy to achieve goals yet somehow every time you lose your way if this is you then you might need to shift your focus from your goals it's your habit what am I talking about let's ask my friend Ashton doctor in my first interview four people of a space I speak to Ashton who is a habit coach from Mumbai he has been helping people build small habits that will help them get closer to their goals hello hello well thank you for coming so should we get on – this is my first interview you need to keep a tab on one of my bad habits just speaking really fast all right I'll give you a clue I like you I'll do this every time you like don't go fast okay so you just come out of a whole day of silence how is that so this is the first time I was actually doing one of these day of silences and I decided to do that because it was just two weeks off a lot of interaction with people lots of lives that I was doing so I said I just need my space what's a big Navi Khoa nothing nothing nothing and next time I'm going to try no tech either so this time I like said okay I'm gonna watch TV I'm going to learn stuff from master class but next time on how did you hear about this one day of silence II know I know that silence is a big thing my mom used to do it very often earlier on so I thought I haven't never done it what about beautiful opportunity to do it I've known you now for five years and I think we when we met you were just this new direction of your life and I'm really impressed and also really jealous of everything you were she right from that salsa class that we met in – starting fit to be – starting the habit coach awesome 180 and now you have your YouTube channel on your podcast how did you get so much done so quickly so one of my first inspirations was you actually like I remember telling you this over lunch one day seriously because like I used to love you know being at the space it was just like my home when I was there and that is so hard to get from a proper particular space that was the starting point for it in my mind and I accept that how can I be of service honestly it comes down to that thought and I realized that I could be a service in the format of getting people fitter but I realize that it wasn't fitness the people work after first we first had to have the basics in place before they could start the journey into fitness yeah change my body but it comes with so much conditioning you to work on yeah yeah because if you are not financially stable you can't think of your fitness if you are not socially stable you can't think of your success right if you're not mentally stable you can't think of a fitness and you have to get at least those in baseline before you start thinking of your body and take care of it like for me my fitness journey started out offer reason for getting one of these things in place so my self-esteem was in the dumps I had to do something to get my own self-worth up which is where my fitness journey started from it's on me to be one so that's how you started your journey no I I wouldn't recognize myself back then I would be shy I would be I would be very scattered off to people because I've been told that I was a boring person and I was an interesting person so you didn't stop talking I was like what is this person and why is he being so nice [Laughter] he's habit coaching so happy coaching was something I created because the term habit coach didn't exist till I started this about two and a half three years ago lean and it was something that took me yeah because there was life coaching the fitness coaching there were all sorts of coaches but I realized that you had to get your fundamentals in place and your fundamentals started with your habits because it is the stuff that you do every single day routinely that makes a difference so like I keep telling people that I am the opposite of motivation right I mean key motivation because I believe in motivate yeah because because motivation is what causes people to fail half the time there was really another business coach actually going on about that active duty anti motivation because it keeps people false ideas of what they can achieve correct also the second thing is that what what it does is that as soon as you don't achieve it you know get into this said that I'm uh I'm not self-disciplined I can't do it and then that goes into a rat so you start off the profit motivation is that if the goal is not big enough it's not worth doing right yeah with habits is that make it as small as possible but make sure you do it you speak about six foundation principles right I'm just gonna read them out sleep quality not quantity nutrition not diet movement distressing hydration and breathing so I have these six in particular I believe that these six create the foundation of whatever life you want to build on so you wanna kick ass in life you want to have the best life possible you have to get these six in place the thing is that most people have two or three of these in place either they are very much into exercise and nutrition but they don't really take care about this heap or their stress levels are through the roof right so there are people who are trying to focus on their lives but they are focusing on two or three instead of focusing on all six and all six are actually what your life is made of it is not about getting to a baseline is about reaching awesome anyone you can reach a baseline with the next step because he want an awesome life right at the end of the day he even more now actually so you're Ashton doctor but you're not Anna and your thing everybody's happens so you're really confusing everyone right I remember telling somebody on the gram they ask me medical things I reply back someone sorry but I am NOT a doctor I don't know they know you're lying you are a doctor you have to be doctor how dare you say you're not this right now Internet there's so many people online giving you advice is so much going on people who are qualified not qualified just tell you what to do so why should somebody listen to you why should I listen to the habit coach so the thing is that I don't claim to be an expert in any of these fields I'm not an expert in sleep I'm an expert in movement and not an expert in nutrition i none of these things what i do understand is people and I understand how people work and what are the elements to make people consistent with what they want as a change so what I do is a partner with experts in various fields so if you are talking about blood sugar fasting etc I will be talking to an expert in that field for example an endocrinologist I'm talking about movement and exercise that we talked to an expert in that field so the idea is you take and you stand on the shoulders of these people who are experts in their various field and then you take an idea and show people how they can turn it into something that they can use every single day to have an answer for everything yeah because you can't be an expert in everything and um and over the years I have done so much reading so much talking to people there are a lot of these things stick and as a result I can talk about these things but I don't ever claim to be an expert in coming to the habit for podcasts I love the tagline bite-size forecasts for quick and easy actionable habits is so much happening in that bag line right you focus a lot on micro habits so I wanna know why because as soon as you try and make a big habit it requires motivation so for me starting an exercise habit since you have a fitness studio and exercise habit starts by just putting on your shoes shopping for the shoes is essential when you have that thought that I want to start exercising like think about it the number of people that would have booked a session at this pace and cancelled it last minute would be just because they were picturing an exercise around and they just did not put on this and if people didn't get to that that's that you know at that moment that inertia of putting on your clothes and burying your shoes they can then get out of the house right here is step one before put on your shoes put on your shoes and they come with the space and take them off but that's the reason why I focus on these tiny micro habits because everyone can do them then you can start right either today or tomorrow you don't need to build up your motivation your drive and then like imagine if if one of the habits was run five kilometres repeated right this is my favourite example to do now nobody is gonna go and do that why would you ever run five kilometres test you lose it so I mean you've spoken quite openly about not being in favor of Sagi's 21 day program so these three month change programs you focus a lot on two days of consistent habits right I don't know why two days is it a magic number or is it just short enough time but you can achieve something you so it's very interesting most people when I say the word habit immediately think of the power of habit book where they talk about 21 days to change your life for anyone these two to inculcate a habit what I've noticed with working with my clients is that a problem with this 21 day goal is that nobody has the same kind of day for 21 days life gets in the way do you have a fight with your spouse right you have a wedding to go for something on the other hand happens and you break your chain as soon as you break a chain you feel be motivated to continue because you really like now I have to start again from zero so instead what I tell people is that the rule is never missed two days in a row no if you do it on Monday if you do it on Tuesday and doesn't happen on redness t make sure you do it on Thursday so you never miss two days would you then you can miss a habit and go again for two days so so if you want to get into exercise routine you can do alternate days as well because technically you're not missing two days but if you're doing something consistently Monday to Friday then if you miss one day in the middle make sure that you at least start the habit the next day because what we are fighting here are your explanations why you can't do the heavy so excuses then become the new habit instead of what you are trying to create because you'd become a master at making exclusive I'm guilty of that my dad keeps telling me about this funny story about my mom when she was learning to ride the bike and one day she was riding the wrong skirt the next day she's wearing the wrong shoes tissue very the wrong place so she they like this always had an excuse for why she couldn't learn it's not me is so I'm all over the place like I have an idea today and we will do that tomorrow another idea sunny I'm excited by something else for me is two days of consistently doing something and then getting your break in the door again certainly seems very exciting but at the same time I mean I can imagine myself going into a thought process of I'm not achieving enough or it's not a big enough change in my life and I actually have real big goals I want to achieve but these are like nothing compared to that so do you experience that pattern with some of your clients and what do you do when people go in that ancient so the thing is that I break it down into two steps you have very big goals and that's a fantastic thing to have but we are not worrying about your goals right now because the habits are the systems and processes you need to reach that goal so the goal will happen if you get your systems and processes in place and that's all we are doing and whenever you have your goal you need to create a very very strong why you're doing it so for me it all starts with this thought called intention and if you don't have an intention before you actually start your goal then there is no point starting once you connect to that deep emotion not the surface level stuff you have a very strong way that's your intention then your goal can map into that intention I want to earn lots of money yeah okay why do you want to unlock so money because I want to never feel like I need to ask a person's permission again why do you never want to feel like you want to ask this permission again because I always stifled by my parents and I just want to break free so now you got down to a freedom mentality this is off the top of my head so obviously motion awareness or a really good course to help you get that position where you realize but it's very simple to do and that's what I try teaching people you just have to ask yourself why three times you ask yourself why for each of your answers that you keep giving why was this important but why was this important challenge no sugar challenge already which changed your life completely and it was kind of a catalyst almost to where you are today so I find really fascinating that someone who took such a massive and drastic habit change now sort of promotes micro habits what what happened there that made you go this direction so the way I see it is that if you want something to last you for your life you make a habit out of it if you want to feel what change feels like for a short period of time you make a challenge out of it so I don't ever want to give up sugar because I love my chocolate mousses I love all of that right now I better buy genuine deal of these things but I know they're not good for me so I have to do these challenges to make sure that I don't cave into them because for me like a person like I am moderation does not work if you give me a piece of chocolate I will finish the box so for me like this might be something that I don't necessarily want to work on getting out of my system no but I realize that for it is the hundred days I should not be doing and that's when the challenge comes in so short term goals like this can involve a challenge but a change in your life requires habits so what is the strangest habit you've heard somebody I think okay this is weird so first caveat I don't help people make their habits okay because no because breaking a habit is a different ball game altogether a habit is normally a crutch for something so once you remove the Hat the bad habit and the person falls down on his face because you haven't made him strong enough to walk without that crutch so for example for some people a drink is companionship so you can't just take the drink of it because then you take in the companionship right so you have to first give them companionship before you take the drink for it so a large part of our ID is putting those good habits in so that they feel comfortable and then they have bad habits fall to the wayside you said that you don't have people their existing bad habits but you have build habits however when you're trying to have any kind of change you have a lot of ups downs in you know successes and failures and as a couch do you personally get invested in your clients pattern and progress and when they feel how does it affect you and how do you help them get over it I'll give you two interesting examples so the first one was when I used to when I used to get very upset as a personal failure when somebody didn't do what I was saying but didn't I was like but like you know I'm showing you everything why are you not doing this and this is very early on in the coaching phase and I realized that you know people have different tendencies of change and some people have this self sabotaging tendency wherein they're not going to listen to themselves and they're not gonna listen to us up the exon leaver so it's very difficult to get any point across because the locus of control is very pure so those kind of clients were the hardest to change so they knew that they were doing something bad but they stopped listening to themselves this publicity to the external person as well so the first time this happened it was just very very frustrating for me I didn't know what to do we eventually stopped working together because obviously if there's no progress being made we're wasting each other's time so but I'll tell you something weird that happened so there was this one client who suddenly did everything that we were discussing and was thriving and and I was like but why don't you sing it no no I'm doing everything right now so I don't necessary to constantly first like ready I had to actually pause and say Ashton how stupid are you do you realize that this person is kicking ass this is exactly what you wanted to take them through and now you have said it don't mean to you it is very weird when you know these kind of changes suddenly happen well I must be the exchange you have a career where eventually your client doesn't need you and that's the sort of parameter you succeeding with the client right when they say oh yeah I don't know the locks coming to your podcast foreign team goals the sample you said that he resonated with me said this time is not today this does not represent your reality so fine habits that you can continue in life goes back to normal and I completely agree with you but are we ever going to go back to normal what will and you know maybe so how do you create a habit for a life you don't know what's going to look like doubly so this podcast caveat was recorded within the first week of that 21-day gold or 21-day locked out that India was going through hey hey and that was the time when everyone was doing more 21 take lockdown 21-day happiest 21-day lockdown 21-day have this which I was trying to tell people yes stop doing that and like instead think about is a challenge get your other things that you would possibly never ever think about in place so a good time to do a no sugar challenge to put time to do or sleep at ten challenge pretend to do all those strange things that possibly once you start going out living an outside life you probably won't be able to going out for dinner and then coming home and sleeping at ten is not possible yeah hence I said use this time for those kind of cool settings instead of I know you know get your fitness goal in place because once you start going to office that fitness goal will fall by the wayside yeah but I mean I visit these probably people may not want their old life at all so right like they missed I mean it's a good time to reflect intersection relies about the people starting and now suddenly you've got so much time and I am who's I'm hoping and I'm guessing that people are gonna want to come back with a lot more balance in their life is opposed to that polar extremes you know so that's why I was kind of wondering if there's something you can do now you know having balanced whatever the normal will be I think that there is one fantastic habit there everyone mass start at this point of time that's the habit of learning yeah because unless you get into the habit of constantly learning and expanding your mind the future is always going to be very fearful because one of the big ways of dealing with fear is to learn yeah and if you can learn a new skill you're set if you can learn a new way of thinking yourself so learning is a very important thing that I think people should be focusing on at this point in time having said which you're right for example our office we're probably gonna shut down the the physical office and maybe we're just gonna have a work from home kind of a culture for the next year or two who knows where it's going to go we don't have a magic crystal ball but the only thing that can actually help you is what you put in here well this time has taught me is bear in my life are the that what's the word I'm looking for the deficiencies okay right what is it that I am missing because how else how did I expect this yeah because I should be technically ready for yeah yeah many people's deficiencies are coming out during this time and that's what they're learning and I think that is a beautiful part of what's happened I do podcast you're on home workouts we've spoken about this a lot online but I I just want to know what is your regime like now at the farm how are you able to manage keeping a holistic training program with all the limitations you have sustained your home so what I'm doing now is I started off when this whole quarantine stay at home started I'm like yes I'm going to work out every day and I'm going to crash it and I'm going to do all of that till I realize the rose absolutely no need to do that so now I'm doing about three to four workouts a week I'm not pushing it more than that I work out on my Terrace in the Sun and what I manage to us I got a kettlebell so and I'm not used to using a kettlebell because I typically work out in a gym yeah I'm doing all the weight is get a belly I I get a bus being pull it's all about technique baby now you know right Satine it's a twist it's the twist so that's what I've been doing so forum exploring is a lot of videos on YouTube talking about where is kettlebell exercises so I'm using this time in this podcast you kind of program and you said to focus on the duration of your workout for that so not the duration of the workout but the duration of the exercise 20 minutes of 20 seconds of squats as opposed to 20 squats so what I'm trying to mean is that when you're doing bodyweight your ability to do a body weight is different from my ability to body weight so 20 seconds try to achieve as many squats as you can correct so what I was saying is that you have to keep the intensity up what so what you so when somebody gives you a time duration so 20 seconds of push-ups as opposed to 20 reps of push-ups for you doing 20 reps might be very very hard for me doing 20 reps might be very very easy so the workout will be very effective for you but useless for me now if you said 20 seconds of push-ups you might be able to do 20 seconds and then you would slow down you would grant and you would do this and the same thing would happen for me by the end of 20 seconds I might be also fatigued because the number of exceptions so that's why when you're doing home workouts when you don't have a person to guide you the focusing on duration is better than focusing on deselects since I have 21 questions for you and not necessarily count I just kept typing typing typing so I'm just going to read the question and your answer really quickly don't think too long so all right done that's it what do you have for lunch bile travel and a fish without too long boy you gotta be faster okay put in the order what means life transform a habit transformation mind transformation body transformation my transformation habit transformation life transformation body respect caliban's bubbles dish first smoking or drinking first smoking bitch drinking once in a while good yeah I know the most difficult habit to build possibly waking up in the morning I've managed to get from 10:00 a.

m.

to 8:30 a.

m.

one day I will reach the gas one day you don't need to don't need to know you know agree or disagree no no say no all the time the more things you say no to it the more things you can say yes to what was your last class we did the what they called a functional fitness thing where you were learning the clean in place in order oh yeah you came to the bobbin workout I was singing handstands then a bobbin will cut but even so this is really quick I'm gonna give you a bunch of words and you guys seem one word that comes to your mind when I see sugar avoid excellence not necessary Tony Robbins guru exercise must do but not too much vodka tequila in my coffee in nineteen new experience new life full workout not as much fun but necessity coffee life habit coach are stayin doctor it's never too late to start getting your life back in order last question what lesson has a stand-up act on you value the small stuff the tiny tiny tiny tiny tiny stuff thank you for spending your Sunday afternoon with me and before you eat part ways for anybody watching this if they want to get hold of you and find you can you let us know how so on Instagram I'm Ashton doc is di ntoc the podcast is called the habit coach and my youtube channel is called the habit coach or someone EP and the website is awesome 180 calm so that's everywhere thank you you.

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