# 9 Small Things That Will Make a Surprisingly Big Difference ![](https://i.ytimg.com/vi/rOopSj40Zro/maxresdefault.jpg) ## Intro [(00:00:00)](https://www.youtube.com/watch?v=rOopSj40Zro&t=0s) - Nine simple changes, that are easy to remember and implement, are introduced as ways to improve various aspects of life. [(00:00:07)](https://www.youtube.com/watch?v=rOopSj40Zro&t=7s) - These changes are derived from the latest research in areas such as neuroscience, habits, health, happiness, and relationships. [(00:00:09)](https://www.youtube.com/watch?v=rOopSj40Zro&t=9s) - The changes are presented as easy-to-remember sayings or rules of thumb that can be applied immediately for maximum benefit. [(00:02:11)](https://www.youtube.com/watch?v=rOopSj40Zro&t=131s) ## The surprising way your thoughts sabotage your success and what to do about it. [(00:02:58)](https://www.youtube.com/watch?v=rOopSj40Zro&t=178s) - A mindset of "I can't" prevents action, leading to an inability to achieve desired results. [(00:04:04)](https://www.youtube.com/watch?v=rOopSj40Zro&t=244s) - Believing "I can" fosters optimism, resilience, and a willingness to try, increasing the likelihood of success. [(00:04:30)](https://www.youtube.com/watch?v=rOopSj40Zro&t=270s) - By adopting an "I can" mindset, individuals open themselves to opportunities and are more likely to put in the effort needed to achieve their goals. [(00:05:36)](https://www.youtube.com/watch?v=rOopSj40Zro&t=336s) ## The game-changing rule for a better night’s rest. [(00:06:04)](https://www.youtube.com/watch?v=rOopSj40Zro&t=364s) - To get eight hours of sleep, it is recommended to spend nine hours in bed. [(00:06:23)](https://www.youtube.com/watch?v=rOopSj40Zro&t=383s) - On average, it takes approximately 15 to 20 minutes to fall asleep. [(00:07:40)](https://www.youtube.com/watch?v=rOopSj40Zro&t=460s) - Spending nine hours in bed, even if you fall asleep quickly, allows for extra time in the morning. [(00:09:15)](https://www.youtube.com/watch?v=rOopSj40Zro&t=555s) ## ONE simple morning habit that will transform your sleep. [(00:09:19)](https://www.youtube.com/watch?v=rOopSj40Zro&t=559s) - To improve sleep quality, individuals should expose themselves to sunlight first thing in the morning to reset their circadian rhythm. [(00:09:33)](https://www.youtube.com/watch?v=rOopSj40Zro&t=573s) - The amount of time spent outside should vary based on weather conditions: 5 minutes on sunny days, 10 minutes on cloudy days, and 20 minutes on rainy days. [(00:11:15)](https://www.youtube.com/watch?v=rOopSj40Zro&t=675s) - As an alternative to being outside on rainy days, individuals can sit next to a window for 20 minutes. [(00:11:40)](https://www.youtube.com/watch?v=rOopSj40Zro&t=700s) ## The 10-minute change that supercharges your productivity. [(00:12:05)](https://www.youtube.com/watch?v=rOopSj40Zro&t=725s) - A 10-minute walk can reset your mind, improve productivity, and spark new ideas, helping you to refocus and complete tasks. [(00:12:51)](https://www.youtube.com/watch?v=rOopSj40Zro&t=771s) - Walking can elevate mood, reduce disappointment, provide objectivity, and create a break from negative emotions, allowing for clearer thinking and better decision-making. [(00:13:46)](https://www.youtube.com/watch?v=rOopSj40Zro&t=826s) - A short walk can help process difficult emotions, reduce stress, aid digestion, and regulate insulin levels, leading to better physical and mental well-being. [(00:16:33)](https://www.youtube.com/watch?v=rOopSj40Zro&t=993s) ## What tough moments can teach you about living life to the fullest. [(00:19:02)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1142s) - People should stop talking so much and listen more in order to learn and grow. [(00:20:09)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1209s) - People do not always need to have the last word in a conversation and should avoid getting into arguments. [(00:22:01)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1321s) - People should stop talking and lower their voices to signal that they are in control of themselves and the situation. [(00:23:10)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1390s) ## An easy fix to declutter your space and mind instantly. [(00:23:29)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1409s) - Putting items back where they belong, instead of leaving them out, helps prevent clutter. [(00:23:39)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1419s) - Carrying an item to its designated spot takes less than a minute and prevents clutter from accumulating. [(00:23:51)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1431s) - Placing a misplaced item back in its proper location, even if it takes 30 seconds, can contribute to a greater sense of organization. [(00:26:42)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1602s) ## A research-backed strategy for smarter spending and saving. [(00:27:11)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1631s) - Waiting a week before making a purchase, especially an impulsive one, allows for a cooling-off period to assess needs and prevent unnecessary spending. [(00:27:24)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1644s) - Many individuals are influenced by social media and online platforms that constantly promote products, leading to impulsive purchases of items they may not need or afford. [(00:28:49)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1729s) - Waiting a week before buying something, particularly if it costs more than a hundred dollars, helps individuals make more rational decisions, avoid overspending, and prioritize needs over wants. [(00:29:12)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1752s) ## Nail every conversation, networking event, or date with this confidence hack. [(00:30:29)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1829s) - Noticing the color of someone's eyes is an easy way to train yourself to practice eye contact. [(00:30:53)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1853s) - Holding eye contact with someone is a display of confidence and makes you more present with people. [(00:32:23)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1943s) - Holding eye contact while talking and nodding shows that you are listening and care about what the other person is saying. [(00:32:29)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1949s) ## Science says: Do this every day for a happier life. [(00:32:57)](https://www.youtube.com/watch?v=rOopSj40Zro&t=1977s) - Smiling, even if forced, can noticeably increase happiness, as demonstrated by a study involving 3,800 participants in 19 countries. [(00:35:43)](https://www.youtube.com/watch?v=rOopSj40Zro&t=2143s) - This phenomenon, known as "facial feedback," suggests that smiling sends signals to the brain that influence emotions positively. [(00:36:27)](https://www.youtube.com/watch?v=rOopSj40Zro&t=2187s) - While not a cure for depression or a solution to all problems, smiling can contribute to a more positive emotional state. [(00:36:54)](https://www.youtube.com/watch?v=rOopSj40Zro&t=2214s)