Latest / Do You F*cking Mind? / 350. The Science of Delayed Gratification & How it Can Change Your Life

Transcript

350. The Science of Delayed Gratification & How it Can Change Your Life · Do You F*cking Mind?

0:12
Speaker 1: Hello, beautiful beans, and welcome to the episode of Tudays.
0:16
Speaker 1: So in today's episode, there's quite a bit to talk about.
0:20
Speaker 1: And this is the kind of shit that I fucking
0:23
Speaker 1: love to talk about, where we go into kind of
0:26
Speaker 1: studies and neuroscience so you get a really good understanding
0:29
Speaker 1: of how our brain operates, you can actually implement some
0:32
Speaker 1: serious change in your life. And today we're talking about
0:36
Speaker 1: the neuroscience of delayed gratification. If I had a dollar
0:39
Speaker 1: for every time my mom said to me delayed gratification
0:42
Speaker 1: every time she wanted me to do something hard before
0:45
Speaker 1: doing something pleasurable, I would be retired a long time ago.
0:49
Speaker 1: But anyway, we're talking about how it's going to change
0:51
Speaker 1: your life. When you really understand how to use delayed
0:54
Speaker 1: gratification in every aspect of your day. Maybe not every aspect,
0:58
Speaker 1: but in a lot of aspects of your it's pretty transformative.
1:01
Speaker 1: It's gonna be a bit of a superpower for you.
1:05
Speaker 1: But before we do that, we're going to go into
1:09
Speaker 1: a brain fact. Don't have a life update, so we're
1:12
Speaker 1: diving straight into a brain fact to the topic of today.
1:31
Speaker 1: I did want to speak about my audio book, which
1:34
Speaker 1: is coming out very soon. It is called How to
1:37
Speaker 1: Chase Change Thirty Days to Master your mindset. This audiobook
1:41
Speaker 1: is I'm so excited for you guys to do it.
1:44
Speaker 1: It's I think it's unreal. It goes for thirty days.
1:47
Speaker 1: You listen to roughly ten minutes a day for thirty days,
1:50
Speaker 1: and after every single session or module, you get either
1:54
Speaker 1: a piece of homework and exercise to do or further
1:58
Speaker 1: resources for you to further your knowledge in that topic.
2:01
Speaker 1: But there is something, a task or a resource every
2:04
Speaker 1: single day for those thirty days you can be doing it.
2:07
Speaker 1: It can take you longer than the thirty days, but
2:09
Speaker 1: it is designed for by the end of that thirty
2:13
Speaker 1: day period, your life is absolutely transformed. You've got a
2:16
Speaker 1: much better understanding of who you are and what you want.
2:19
Speaker 1: If you want to pre order the book, just check
2:22
Speaker 1: the link in the bio and you can click on
2:24
Speaker 1: that link and pre order the book. It comes out
2:27
Speaker 1: September tenth, so get your pre orders in. I'm so
2:31
Speaker 1: excited and I can't wait to hear from you guys
2:33
Speaker 1: and hear what you think about the book. And this
2:38
Speaker 1: Brain Fact is about Omega three for the brain and
2:43
Speaker 1: a specific kind of a Mega three which is called DHA,
2:47
Speaker 1: which is crucial for brain health. Okay, so let's get
2:51
Speaker 1: straight into it. So you hear a lot of people
2:53
Speaker 1: bang on about Omega three fish oils, it's good for
2:55
Speaker 1: your brain health, blah blah blah blah blah. But what
2:57
Speaker 1: the fark is it doing that's making it's so good
3:00
Speaker 1: for my brain? Like, why am I swallowing this fowl
3:03
Speaker 1: capsule that smells like fucking obviously fish oil, or like
3:08
Speaker 1: my mum used to give me tablespins of cod liver
3:10
Speaker 1: oil as a child. Don't even just don't anyway, So
3:14
Speaker 1: we're going to talk about Omega three fatty acids and
3:17
Speaker 1: what specifically they do in the brain why it's so beneficial.
3:21
Speaker 1: So number one, sell membrane health. Omega threees, particularly DHA,
3:25
Speaker 1: which are going to talk about in depth in a
3:27
Speaker 1: little bit more, are crucial components off your cell membrane
3:31
Speaker 1: in the brain. So we're talking about the membrane of neurons,
3:34
Speaker 1: and when that membrane is intact and healthy, it helps
3:38
Speaker 1: maintain the fluidity and flexibility of these membranes. And then
3:42
Speaker 1: of course that's essential for proper cell function and communication neurons.
3:46
Speaker 1: Neuron you know, if the cell's not communicating properly, they're
3:49
Speaker 1: then degenerating. So crucial Number two anti inflammatory effects in
3:54
Speaker 1: the brain. So Omega three has these anti inflammatory properties
3:58
Speaker 1: that help reduce inflammation. Chronic inflammation is linked to neurological disorders,
4:03
Speaker 1: including depression. Okay, Inflammation in the brain is linked to
4:08
Speaker 1: depression and then also degenerative disease such as Alzheimer's disease.
4:13
Speaker 1: Number three neurotransmitter function, so Omega three is support the
4:16
Speaker 1: production and function of neurotransmitters, which are, you know, the
4:21
Speaker 1: chemicals that transmit signals between your nerve cells. So of course,
4:26
Speaker 1: because it improves this function of neurotransmitters, that helps support
4:29
Speaker 1: your mood, your cognitive function, and due to that, your
4:32
Speaker 1: overall mental health. Number four, it's neuroprotective. So Omega three
4:36
Speaker 1: has been shown to protect brain cells from damage and
4:41
Speaker 1: also promote neurogenesis. Neurogenesis basically the growth of new neurons.
4:47
Speaker 1: So this is obviously very important for maintaining brain health
4:50
Speaker 1: and preventing cognitive decline as much as possible, and cognitive decline,
4:54
Speaker 1: you've got to hit it from every angle. Diet obviously, exercise,
4:58
Speaker 1: how much you're using your brain. If you don't use it,
5:00
Speaker 1: you loser, you know, staying social, all of that, sleep,
5:03
Speaker 1: et cetera, et cetera. Number five blood flow and oxygenation.
5:08
Speaker 1: Omega three improves blood flow and oxygen delivery in the brain,
5:13
Speaker 1: which then enhances your cognitive function and it reduces the
5:16
Speaker 1: risk of stroke and vascular diseases. Number six mental health benefits.
5:20
Speaker 1: So studies show that omega three can help reduce symptoms
5:23
Speaker 1: of depression and anxiety. They're thought to influence mood, regulating neurotransmitters,
5:29
Speaker 1: and like I said, because of the anti inflammatory effects,
5:32
Speaker 1: it's going to have a benefit on your mental health.
5:34
Speaker 1: Number seven developmental importance. So Omega three is crucial for
5:38
Speaker 1: brain development, especially in infants and children. So adequate intake
5:44
Speaker 1: during pregnancy of omega three and early childhood is essential,
5:49
Speaker 1: like absolutely essential for proper brain growth and cognitive development.
5:53
Speaker 1: So basically, omega three fatty acids support the brain health
5:57
Speaker 1: through whole fucking bunch of mechanisms cell membrane and integrity,
6:02
Speaker 1: reducing information, neurotransmitter function, all of these things. But let's
6:06
Speaker 1: talk about Now, let's go into dha okay, which is
6:10
Speaker 1: a type of omega three and this is where we
6:12
Speaker 1: really really want to be focusing on, or what we
6:15
Speaker 1: want to be focusing on, especially when we're talking about
6:17
Speaker 1: brain for purposes of brain health. I'm not talking about
6:21
Speaker 1: the rest of your body for this specific brain fact.
6:24
Speaker 1: So DA stands for Oh, here we go again with
6:27
Speaker 1: one of these fucking words docosahexagonic acid lol. And it's
6:33
Speaker 1: a type of omega three fatty acid that is, like
6:36
Speaker 1: I said, crucial for brain health. And here is a
6:38
Speaker 1: breakdown of what DHA omega threes are and their importance.
6:43
Speaker 1: So it's obviously a type of omega three. It's one
6:46
Speaker 1: of the three main types of omega three fatty acids,
6:48
Speaker 1: the other being EPA, which is eco fuck whatever epa,
6:53
Speaker 1: and ALA, which is alpha linolenic acid. So DHA is
6:58
Speaker 1: the omega three that's primarily found in fatty fish, seafood,
7:01
Speaker 1: and algae as well. The chemical structure some of you
7:06
Speaker 1: might not give a fuck about this, but DHA has
7:08
Speaker 1: twenty two carbon atoms six double bonds, making it a
7:11
Speaker 1: highly unsaturated fatty acid. So this structure is what gives
7:17
Speaker 1: its unique properties that are essential for brain function. Now,
7:21
Speaker 1: this particular fatty omega three fatty acid is a major
7:27
Speaker 1: structural component of the brain, so you actually need this
7:31
Speaker 1: DHA omega three to be a structural part of your brain.
7:37
Speaker 1: It comprises up to twenty percent of its dry weight. Okay.
7:41
Speaker 1: It is essential for growth, development, maintenance of brain cells,
7:45
Speaker 1: and adequate levels of DHA, so think fish oil are
7:48
Speaker 1: associated with better cognitive function, memory, learning, attention. It supports
7:54
Speaker 1: synaptic connections between neurons. We're specifically talking about DHA here,
7:58
Speaker 1: and these synapses are obviously vital for neuronal health, and
8:04
Speaker 1: it also is beneficial for people with ADHD and children,
8:08
Speaker 1: adults and children, and people that have any kind of
8:13
Speaker 1: attention deficit. Now, interestingly, people children and adults with ADHD
8:20
Speaker 1: have in tests they've found that they have lower blood
8:24
Speaker 1: levels of DHA. So supplementing with DHA if you have
8:29
Speaker 1: ADHD might be a good idea for you. It's also
8:32
Speaker 1: linked to good levels. Healthy levels of DHA is linked
8:35
Speaker 1: to lower risk of depression and anxiety because it influences
8:39
Speaker 1: this neurotransmitter function, reducing inflammation, which impacts mood regulation. It
8:44
Speaker 1: also plays a role in maintaining the health and function
8:47
Speaker 1: of photoreceptor cells in the eyes. Of course, this particular
8:52
Speaker 1: DHA is crucial for fetal development of the brain and
8:55
Speaker 1: the eyes in the fetus. If you're pregnant, pump yourself
8:58
Speaker 1: up with omega three fatty acids, or maybe just have
9:01
Speaker 1: normal amounts recommended daily dose, which I actually don't know
9:05
Speaker 1: what it is, so in other words, have omega three,
9:09
Speaker 1: but in particular DHA sources of omega three, so let's
9:13
Speaker 1: talk about where you can find these sources. Of course,
9:16
Speaker 1: fatty fish, so salmon, sardines, trout, mackerel, they're really rich
9:21
Speaker 1: in DHA, so have some of that in your diet.
9:24
Speaker 1: Other seafood, we've got shellfish, other marine sauces, which contains
9:28
Speaker 1: significant amounts of DHA. Algae is a plant based source
9:34
Speaker 1: of DHA, so that's really really good and suitable for
9:37
Speaker 1: vegans and vegetarians. Then we've got eggs, dairy products, they're
9:41
Speaker 1: all fortified with DHA. And then supplements, of course, you
9:45
Speaker 1: can take supplements. Most of these supplements are based around
9:47
Speaker 1: either fish oil or algae, but they are great. If
9:51
Speaker 1: you're somebody that is not confident that you're going to
9:54
Speaker 1: be getting these significant levels of DHA in your diet,
9:57
Speaker 1: then a supplement is great. If you're getting it in
9:59
Speaker 1: your diet that you don't need to be supplementing. I
10:01
Speaker 1: always look at supplements as exactly that something to supplement
10:05
Speaker 1: your diet. So make sure that you're doing your best
10:08
Speaker 1: to get it in your diet through a whole range
10:10
Speaker 1: of foods, and if not, then supplement for sure. And
10:13
Speaker 1: if you're pregnant, I just supplement just for good times sake.
10:17
Speaker 1: So yeah, there's your brain fact. Start implementing that in
10:21
Speaker 1: your diet. I feel like it was a whole craze
10:23
Speaker 1: for a while and maybe I just don't hear about
10:25
Speaker 1: it as much, but keep up your Omega three DHA
10:29
Speaker 1: fatty assets. Now let's go into talking about the neuroscience
10:37
Speaker 1: of delayed gratification and how it's going to change your
10:40
Speaker 1: life when you start to implement delayed gratification in your day.
10:44
Speaker 1: I want you to walk out of this loll. I
10:47
Speaker 1: was going to say walk out of this session as
10:49
Speaker 1: if I'm sitting across from you giving your therapy, but
10:51
Speaker 1: it feels like that a lot of the time. And
10:52
Speaker 1: I want you to walk out of this session feeling
10:55
Speaker 1: far can empowered and excited for these little tweaks that
10:59
Speaker 1: you're going to implement in your day. They're not major,
11:02
Speaker 1: it's within the resources that you already have, but the
11:04
Speaker 1: results are amazing, epic, uncanny, unbelievable. What I'm first going
11:10
Speaker 1: to talk about is a famous study that was done.
11:13
Speaker 1: I may or may not have already referenced this in
11:14
Speaker 1: the past, but it is called the Marshmallow study. Okay,
11:18
Speaker 1: look it up. Very interesting, but this Marshmallow study was
11:22
Speaker 1: a study that was done around delayed gratification in children.
11:27
Speaker 1: So what they did was they put kids in a
11:29
Speaker 1: room and they placed a marshmallow in front of them,
11:32
Speaker 1: and they said, you can have this marshmallow now, or
11:36
Speaker 1: if you wait fifteen minutes. And these kids are like six,
11:39
Speaker 1: they're quite young, okay, five or six, or if you
11:42
Speaker 1: ate fifteen minutes, which is a long time for a
11:44
Speaker 1: young child, you can get I think it's like three
11:47
Speaker 1: or five. There was like a decent amount more marshmallows,
11:51
Speaker 1: so you can have one now or delay and get
11:55
Speaker 1: way more better. It's awesome. Okay. So of course in
11:58
Speaker 1: the study there were children that way, and then there
12:01
Speaker 1: were children that tried their best to wait but couldn't
12:03
Speaker 1: do it. They wriggled ate it straight away. And then
12:06
Speaker 1: there was some kids that were like, fuck that shit,
12:07
Speaker 1: I'm just like inhaling this marshmallow. I'm not waiting fifteen minutes. Okay. Now,
12:12
Speaker 1: what was interesting about this study is that there was
12:15
Speaker 1: a follow up to this study, Okay, and the follow
12:18
Speaker 1: up study showed that ten years later, the children that
12:23
Speaker 1: showed this ability to delay the gratification and wait to
12:26
Speaker 1: eat more marshmallows but later they needed to wait were
12:30
Speaker 1: more verbally fluent, they were more attentive, they were more
12:34
Speaker 1: academically and socially adept, and they were also better at
12:38
Speaker 1: dealing with frustration. Okay. This follow up study also showed
12:43
Speaker 1: that it was a late measure of intelligence and academic success.
12:47
Speaker 1: Interestingly enough, okay, now what was also interesting that's really
12:51
Speaker 1: important to note, and I'll be circling back to this,
12:55
Speaker 1: is that the kids that were able to hold off
13:00
Speaker 1: and wait, they didn't just sit there and stare at
13:03
Speaker 1: the marshmallow. Because the children that sat there and stared
13:06
Speaker 1: at the marshmallow were not able to wait the fifteen
13:09
Speaker 1: minutes they ended up eating it. The children that waited
13:13
Speaker 1: distracted themselves, so they had these coping so called coping
13:17
Speaker 1: mechanisms already in built in them. Likely taught by their parents,
13:22
Speaker 1: but they would distract themselves, so they played games or
13:25
Speaker 1: tried to play with things, or sing songs or la
13:28
Speaker 1: la la la lah, just anything to get their mind
13:30
Speaker 1: of the fact that they had to wait fifteen minutes
13:32
Speaker 1: to eat more marshmallows while there was one right in
13:34
Speaker 1: front of them. So these kids already had in them
13:38
Speaker 1: this ability to distract in order to delay, to still
13:42
Speaker 1: be able to enjoy that moment while they're delaying the gratification.
13:46
Speaker 1: So I mean, this is not a parenting podcast, but
13:48
Speaker 1: if you are a parent, teaching your children to wait
13:52
Speaker 1: is one of the best things you can do for
13:54
Speaker 1: your child, not just for the child, but for everyone.
13:58
Speaker 1: It helps the pair parents, it helps the family, but
14:01
Speaker 1: it also helps their social interactions as well. It helps
14:04
Speaker 1: them be more patient and understanding with others. It helps
14:07
Speaker 1: them realize and this is not just me talking shit,
14:09
Speaker 1: this is what studies have shown. Teaching children to wait
14:12
Speaker 1: helps them realize that they are not the number one
14:15
Speaker 1: priority of all the time, that they are part of something,
14:17
Speaker 1: part of a family, part of a community, part of
14:19
Speaker 1: a group, and everyone gets their turn. Very important. But
14:22
Speaker 1: it also then helps them learn delayed gratification. And also
14:25
Speaker 1: teaching children how to wait is going to be different
14:29
Speaker 1: to how you wait as an adult. Adults can wait
14:31
Speaker 1: for a whole lot longer, so you're not saying wait
14:33
Speaker 1: two hours while I get no. Teaching children to wait
14:36
Speaker 1: has to be obviously scaled to their age, so you're
14:39
Speaker 1: teaching them to wait much shorter periods of time. You're
14:41
Speaker 1: also teaching them how to distract themselves in that time,
14:44
Speaker 1: by first distracting them and then showing them that they're
14:47
Speaker 1: capable of doing that for themselves, not making them sit
14:50
Speaker 1: bored staring into nothing, but giving them things to do
14:52
Speaker 1: in the meantime while they're wanting to do something else.
14:55
Speaker 1: So there's all these different ways that you can teach
14:56
Speaker 1: children to wait, and you scale it. You start with
14:59
Speaker 1: two minutes and you start with longer.
15:00
Speaker 2: Okay um, but yeah, if you can teach them to
15:05
Speaker 2: do that, they can really put this to really good
15:08
Speaker 2: use in the older years and be very good at
15:11
Speaker 2: self control across the board.
15:13
Speaker 1: Now, if you're thinking, well, fuck me, I was not
15:18
Speaker 1: that and I have never grown up with that, the
15:20
Speaker 1: beauty is that you can still teach yourself Now. It's
15:24
Speaker 1: probably a little bit harder because you've got your ingrained
15:27
Speaker 1: ways of being, your habits, but very possible, very doable.
15:31
Speaker 1: You just need to be really kind of onto it
15:35
Speaker 1: and really like aware and just determined basically, but so
15:39
Speaker 1: doable and in a very short amount of time. So
15:41
Speaker 1: I don't want you freaking out being like I'm fucked now.
15:43
Speaker 1: I'm fucked because my parents gave me what I wanted
15:45
Speaker 1: when I wanted it. You're not. You're not fucked. We're
15:48
Speaker 1: just going to do a little bit of tweaking. So
15:50
Speaker 1: let's talk about this delayed gratification first. What's going on
15:53
Speaker 1: in the brain. So we're getting this push pull between well,
15:58
Speaker 1: there's actually a lot there's a lot on, okay, But
16:02
Speaker 1: one of the things is we're getting a push pull
16:04
Speaker 1: between the frontal cortex, forward planning, executive function, all of that,
16:08
Speaker 1: which is that part just behind your forehead, and the
16:11
Speaker 1: limbic system. Limbic system being your emotional system, like everything
16:14
Speaker 1: that you know, fear, just things that drive you emotionally, okay,
16:19
Speaker 1: among many other things. So we're getting this planning and
16:23
Speaker 1: decision making part of the brain. We see the value
16:26
Speaker 1: in waiting and choosing the later reward instead of the
16:29
Speaker 1: immediate one. But then we're also getting that emotional impulsive
16:32
Speaker 1: one of like I want it now, I want to
16:34
Speaker 1: experience this joint now, I want to feel that rush.
16:37
Speaker 1: There's also other parts of the brain which I'll go
16:39
Speaker 1: into in a moment, that have to do with dopamine
16:42
Speaker 1: release that's heavily involved as well. Interestingly, though, people who
16:46
Speaker 1: are addicted to substances, but also behaviorally, but primarily most
16:51
Speaker 1: of these studies focus on substance addiction, such as methampheta
16:55
Speaker 1: means heroin, cocaine, we're seeing a reduced level of activity
16:59
Speaker 1: in the pre frontal cortex. And when people talk about
17:03
Speaker 1: drugs that hijack the brain, quote unquote hijack the brain.
17:06
Speaker 1: You've probably heard me say. Youve probably heard a lot
17:07
Speaker 1: of people say this phrase, hijack the brain. The fuck
17:10
Speaker 1: does that mean? What it means is it is taking
17:13
Speaker 1: over normal pathways and not letting those pathways operate in
17:16
Speaker 1: the way that they're supposed to operate. So the prefrontal
17:19
Speaker 1: cortex is supposed to be the reasoning really it's the
17:22
Speaker 1: mind of reason being like this is not a good idea,
17:25
Speaker 1: because it's the part of the brain that looks at
17:29
Speaker 1: consequences of your own actions, and it also is able
17:31
Speaker 1: to plan ahead. That is the prefrontal cortex. That is
17:34
Speaker 1: why this is me going on a side thing. That
17:37
Speaker 1: is why younger people are less likely to see around
17:40
Speaker 1: corners as far as consequences to their behaviors because the
17:42
Speaker 1: prefrontal cortex does not stop fully developing into your mid
17:45
Speaker 1: twenties roughly twenty five to twenty seven depending on the individual. Okay,
17:48
Speaker 1: So that part of the brain is very important for
17:52
Speaker 1: all that kind of shit and of course delayed gratification.
17:54
Speaker 1: So you're looking at people here who have had this
17:56
Speaker 1: part of the brain quote unquote hijacked. You're seeing reduced
17:59
Speaker 1: activity in the prefrontal cortex in substance abuse individuals. And
18:08
Speaker 1: that's obviously the part of the brain that's responsible for
18:12
Speaker 1: impulse control, controlling your urges, your impulses. And the reason
18:15
Speaker 1: addiction is so hard to snap out of it is
18:18
Speaker 1: due to the fact that you've got this decreased ability
18:22
Speaker 1: to see or acknowledge the benefits of the long term
18:26
Speaker 1: reward and look past instant gratification because that part of
18:29
Speaker 1: the brain has been turned down. So not only do
18:33
Speaker 1: they have the aspect of addiction, and you can look
18:37
Speaker 1: at this also in behavioral addiction, so your phone, gambling,
18:40
Speaker 1: things like that. But then in addition to the addictive
18:44
Speaker 1: part of it, the chemicals that are involved with the
18:46
Speaker 1: cravings the withdrawals, you've then got the part that could
18:49
Speaker 1: override the addiction, that is significantly the activity that has
18:52
Speaker 1: significantly been turned down. So it's not a fucking fun
18:56
Speaker 1: time if you are addicted to something at this point. Okay, Now,
18:59
Speaker 1: the limpic system, like I said, that's all emotional, so
19:02
Speaker 1: it's our gut response as well. It tells us to
19:05
Speaker 1: avoid the uncomfortable and go for the pleasurable, which of
19:09
Speaker 1: course is primarily survival based. And when you look at
19:14
Speaker 1: where certain things are located in the brain, it kind
19:17
Speaker 1: of gives you a very rough understanding of kind of
19:20
Speaker 1: the evolution of the brain. Things that are closer to
19:22
Speaker 1: the center of the brain is more quote unquote primitive,
19:25
Speaker 1: primal needs versus what's more on the outside of the brain,
19:30
Speaker 1: which is more higher thinking. What makes us uniquely human
19:34
Speaker 1: as opposed to the rest of other species in the world.
19:38
Speaker 1: That's why we're, you know, the most dumb. We can
19:41
Speaker 1: plan ahead and think ahead more so than a lot
19:43
Speaker 1: of other mammals. I'm not even going to go into that,
19:46
Speaker 1: but that's kind of how the brain is structured. Limbic
19:47
Speaker 1: system is brain, like you're looking in the middle of
19:50
Speaker 1: the brain. Now, other brain regions that are associated with
19:55
Speaker 1: this whole delayed gratification is the nucleus and the hippocampus.
20:02
Speaker 1: So very interestingly, there was this research that was done
20:06
Speaker 1: on rats and rat brains a studied almost always before
20:11
Speaker 1: the human brain because there's weirdly enough many associations between
20:14
Speaker 1: how the to perform. Now, in this rat study, they
20:18
Speaker 1: were able to teach rats to have instant gratification by
20:24
Speaker 1: offering them one sugar pellet, but if they waited, they
20:27
Speaker 1: could then have four sugar pellets. Okay, so these rats
20:32
Speaker 1: learnt that they're quite intelligent rats, you know, bad as
20:35
Speaker 1: intelligent as remy from rata to it that level, right,
20:38
Speaker 1: So they know and they were waiting. These rats will
20:41
Speaker 1: wait if the reward is worth it and if the
20:44
Speaker 1: timeframe is realistic, same as us humans. We are happy
20:48
Speaker 1: to wait. It's like if someone says I'll give you
20:49
Speaker 1: a hundred dollars cash now, or wait a year and
20:51
Speaker 1: I'll give you one hundred and five dollars, You're like
20:53
Speaker 1: caun't cough up the cash now. I'm not waiting that long.
20:56
Speaker 1: But if someone says I'll give you one hundred dollars now,
20:59
Speaker 1: but wait and I'll give you three hundred dollars, You're
21:03
Speaker 1: probably gonna wait the week. Well, I definitely would wait
21:06
Speaker 1: the week. I think that's a very fair timeframe, and
21:08
Speaker 1: that's a good enough reward increase. Okay, but we all
21:12
Speaker 1: have something in our brains that is weighing that up.
21:14
Speaker 1: Is it worth it? Is it worth the weight? And
21:16
Speaker 1: is the reward good enough for me to wait? Because
21:19
Speaker 1: I could have this right now, I could be doing
21:20
Speaker 1: something with this treat with this money, with whatever it is. Okay,
21:24
Speaker 1: and the rats are the same. If the reward is
21:27
Speaker 1: if the reward is worth it, and the time frame
21:29
Speaker 1: is not crazy, they're willing to delay that gratification. However,
21:34
Speaker 1: when they went in and disrupted the connection, so they
21:37
Speaker 1: literally go in and cause damage in the rats' brains,
21:39
Speaker 1: it's fucked bit whatever, that's just how studies work. They
21:42
Speaker 1: disrupted the circuits in the rat brain that connect the
21:46
Speaker 1: hippocampus and the nucleus accumbents. Okay, they basically severed that connection.
21:52
Speaker 1: Once they did that the rats, we were not willing
21:56
Speaker 1: to wait at all. They even lost their patience even
21:59
Speaker 1: for just a few seconds, and always all of them
22:03
Speaker 1: went for the one pellet instantly, which shows that these
22:07
Speaker 1: two areas are very crucial as well as the prefrontal
22:10
Speaker 1: cortex limbic system in this delayed gratification. Okay, the nucleus
22:15
Speaker 1: occumbence is very heavily involved with dopamine and signaling of dopamine, okay,
22:21
Speaker 1: And the hippocampus has a large role in future planning,
22:26
Speaker 1: so we're seeing dopamine future planning. When that link is severed,
22:29
Speaker 1: it's all dopamain, I need it now, reward now, and
22:33
Speaker 1: then you're not getting that interaction between this. No, but
22:36
Speaker 1: it's a better idea for whatever. So that is really
22:38
Speaker 1: interesting study. Obviously, that study cannot be done on humans.
22:41
Speaker 1: Hence why it just stays at the rat level, because
22:43
Speaker 1: we're not going into humans and severing connections in the
22:46
Speaker 1: brain to be like, well, now you have no impulse control.
22:49
Speaker 1: That would be fucked and very unethical. Now, learning the
23:12
Speaker 1: ability of delayed gratification is obviously very important. It doesn't
23:16
Speaker 1: just teach you impulse control, but it teaches you how
23:19
Speaker 1: to realistically value things in the future, and it makes
23:23
Speaker 1: it easier for you to work for those things that
23:27
Speaker 1: don't give you an immediate result. It teaches you to
23:31
Speaker 1: on a whim very quickly compare short term and long
23:34
Speaker 1: term benefits, and it teaches you to maintain your power
23:38
Speaker 1: over the external temptations. So what I mean by that
23:42
Speaker 1: is it teaches you to do the studying now, to
23:44
Speaker 1: not procrastinate it on that thing, to pay your tax
23:47
Speaker 1: bill now and then not get the find later. It
23:49
Speaker 1: teaches you that if I do some work now, I'll
23:51
Speaker 1: reap the benefits with being able to launch my own business.
23:54
Speaker 1: If I study the guitar now, I'll be able to
23:56
Speaker 1: actually enjoy playing legitimate songs. It's not fun right now,
23:59
Speaker 1: it'll be fun. It's you know, if I eat well now,
24:02
Speaker 1: I'm going to feel energized later. If I get up
24:05
Speaker 1: in the morning now instead of sleeping in, I'm going
24:08
Speaker 1: to feel like a million bucks in two hours time
24:10
Speaker 1: because I was out in the sunlight. I felt great.
24:13
Speaker 1: That's delayed gratification. There's a lot of things in our
24:16
Speaker 1: behavior that it's not just like wait ten minutes and
24:18
Speaker 1: you get the pizza, chcolate it's all about if I
24:20
Speaker 1: do this action, it's going to benefit my mental health,
24:22
Speaker 1: It's going to benefit my state of mind, Okay, And
24:26
Speaker 1: that's with almost everything we do. Everything good that's come
24:29
Speaker 1: into my life that I've created for myself, so outside
24:32
Speaker 1: of you know, relationships and things that I haven't completely created,
24:37
Speaker 1: everything that I've created for myself has been due to
24:40
Speaker 1: an ability to delay gratification. Every single thing that is
24:44
Speaker 1: good in my life, okay, the fact that I was
24:48
Speaker 1: able to study, the fact that I was able to
24:51
Speaker 1: you know, stick it out and graduate, the fact that
24:53
Speaker 1: I was able to like put in the work with
24:55
Speaker 1: what I'm doing with you know, the podcast, so I
24:57
Speaker 1: was able to quit my job working for somebody else.
25:00
Speaker 1: My health, every single thing has been due to really
25:04
Speaker 1: learning delayed gratification. And mind you, I've still got many
25:07
Speaker 1: flaws in it, so I am this is not one
25:09
Speaker 1: hundred percent hit rate. I'd be sixty percent hit rate.
25:12
Speaker 1: So you just need like a sixty percent hit rate
25:14
Speaker 1: because I still procrastinate a lot. I still do all
25:18
Speaker 1: this kind of shit, but even then, I just do
25:20
Speaker 1: it more often than not, and that is enough to
25:24
Speaker 1: tip the scales and to absolutely get you where you
25:26
Speaker 1: want to be seeing massive changes without having to be perfect,
25:30
Speaker 1: without needing a flawless track record. Like the amount of
25:32
Speaker 1: times I've wanted to fucking get that refront from quantus
25:35
Speaker 1: and I've not done it. It's been three years. I
25:37
Speaker 1: don't do it because I keep delaying gratification. Okay, I
25:41
Speaker 1: mean I'm not delaying gratification there in that regard. So
25:44
Speaker 1: I want you to think about your position where you
25:47
Speaker 1: are right now. If you're someone that's saying but I
25:50
Speaker 1: always cave, it's really hard for me. It's really hard
25:52
Speaker 1: for me to do it. They're no fucking shit that
25:54
Speaker 1: it's going to keep being hard for you because you
25:57
Speaker 1: are wired that way currently. Okay, you just need a
26:03
Speaker 1: nudge in the right direction. And this is just done
26:06
Speaker 1: through practice and through repetition. And just like you can
26:09
Speaker 1: teach a child. You are just like the child. I
26:14
Speaker 1: am just like the child. We've got similar setup. It's
26:17
Speaker 1: just more simplified when you're a child because you've got
26:20
Speaker 1: less higher order thoughts going through your head. Okay, but
26:24
Speaker 1: all you need is to shift the needle in another direction. Okay, So,
26:29
Speaker 1: for example, when you're teaching yourself how to become good
26:33
Speaker 1: at delayed gratification. To literally achieve everything you want, you
26:37
Speaker 1: have to start small and then progressively get bigger. Another
26:40
Speaker 1: reason why likely you found it so difficult is because
26:43
Speaker 1: you've thought, all right, now, I'm really going to try,
26:46
Speaker 1: but you put these really unrealistic expectations on yourself based
26:51
Speaker 1: on what your standard is. So if your standard is
26:55
Speaker 1: I've never really put anything into studying, I'm really bad
26:58
Speaker 1: at retaining information. I don't blah blah, And then you're like,
27:01
Speaker 1: that's it. I'm going to sit down, I'm gonna study
27:02
Speaker 1: for two fuck an hours. Then I'm going to apply
27:04
Speaker 1: for this course at university. And that you're going to
27:07
Speaker 1: be mortified. It's going to be horrible. And then the
27:09
Speaker 1: thought of just one little coffee after two hours of studying,
27:11
Speaker 1: you're like, fuck, that's shit, it's not worth it. I
27:13
Speaker 1: can't even see the benefits long term because this is
27:15
Speaker 1: so uncomfortable right now. So maybe what you've done, maybe
27:19
Speaker 1: you're someone that never delays gratification. And then on top
27:22
Speaker 1: of that, the times that you've tried to do it,
27:23
Speaker 1: you've done it too big a chunk, and the gratification
27:27
Speaker 1: at the end has not been worth it for you.
27:29
Speaker 1: So this is what you got to do. Let's break
27:31
Speaker 1: it down. Number one, you need to find this one
27:36
Speaker 1: was starting off. Then you scale it. But number one,
27:38
Speaker 1: find a realistic timeframe. Okay, so what is it that
27:40
Speaker 1: you're going to delay? So, for example, a really really
27:43
Speaker 1: really good way to begin is on house chores, because
27:47
Speaker 1: they're not like mentally draining. They're all doable. It's all
27:52
Speaker 1: stuff that you can do, but it's stuff that you
27:53
Speaker 1: don't love doing for the most part most people. So
27:56
Speaker 1: what I do is, I'll set forty minute timer and
27:59
Speaker 1: I'll be like a real want This is not every morning,
28:01
Speaker 1: mind you, because I've got my routine set in the morning.
28:03
Speaker 1: But if it's the weekend and the house this a
28:04
Speaker 1: little bit of a shit show and I want it
28:06
Speaker 1: nice and tidy and clean, I'll go forty minutes. And
28:09
Speaker 1: after the forty minutes, I'm gonna have like a really nice,
28:12
Speaker 1: mucha latte with some honey, and I might have like
28:15
Speaker 1: a little treat alongside it, maybe whatever. So in those
28:19
Speaker 1: forty minutes, two good things are happening. Number One, I'm
28:23
Speaker 1: delaying the gratification. Number two on getting something done that
28:26
Speaker 1: I need to get done. But number three, because I'm
28:28
Speaker 1: racing against the clock. I compete with myself all the
28:31
Speaker 1: fucking time. I love, So I'm like, how much can
28:33
Speaker 1: I fucking get done in these forty minutes? I Am
28:35
Speaker 1: going to break the world record of how quickly you
28:37
Speaker 1: can fucking clean an apartment in forty minutes. So I'm
28:40
Speaker 1: in the zone. So just like the children not eating
28:43
Speaker 1: the fifty thousand marshmallows if they waited fifteen minutes, I
28:46
Speaker 1: am distracted. So I've got realistic timeframe tick reward which
28:53
Speaker 1: is worth it for me? Tick? And have I distracted
28:56
Speaker 1: myself enough that I'm not sitting there suffering where the
28:59
Speaker 1: frame rate of every second is exponentially longer because I'm
29:02
Speaker 1: staring into an abyss tick. Okay, that is your criteria,
29:06
Speaker 1: realistic timeframe. The reward has to be worth it, and
29:09
Speaker 1: you need to be able to distract yourself so you
29:11
Speaker 1: are not suffering in the interim. And if I was
29:15
Speaker 1: just to say, oh, clean the house and the later
29:18
Speaker 1: you can do something fun. How long is a piece
29:20
Speaker 1: of string? But if I say I'm gonna, you know,
29:22
Speaker 1: do these like five tasks in the house. Basic tasks
29:26
Speaker 1: dishwash are bad, vacuum whatever, How quickly, can I do
29:29
Speaker 1: it bang bangor I'm not even thinking about that much,
29:31
Speaker 1: and then when it finishes, I'm like, oh oh, now
29:33
Speaker 1: this is the reward. I feel really good. That is
29:35
Speaker 1: a thousand times better than just having the treat that
29:39
Speaker 1: I wanted to have and then thinking, now I've got
29:40
Speaker 1: to clean the house. It's the last thing I want
29:42
Speaker 1: to do. Okay. So if you look at it from
29:45
Speaker 1: like a studying perspective, last episode I did a whole
29:47
Speaker 1: episode on how to study, So do all of these.
29:50
Speaker 1: But you can also think of in this scenario, the
29:52
Speaker 1: gratification is a lot longer. We're talking about getting a degree,
29:58
Speaker 1: and when you think about something that's too into the future,
30:00
Speaker 1: even though you know it's really worth it, it's sometimes
30:02
Speaker 1: difficult to maintain your motivation for that. So instead you're
30:05
Speaker 1: going to think, Okay, I've got the big term goal.
30:08
Speaker 1: That's all well and good, but I need to have
30:10
Speaker 1: smaller goals to break it up so I still get
30:13
Speaker 1: that gratification. That's where you bring in like a you
30:16
Speaker 1: know something, that's where I would always bring in you know,
30:19
Speaker 1: maybe after this, I'm going to call my friend and
30:21
Speaker 1: go for a walk, or this is where I get
30:22
Speaker 1: my mucha, my coffee, or whatever the fuck it is.
30:26
Speaker 1: I'm going to watch one episode of my favorite show,
30:28
Speaker 1: but only after I've done three blocks of forty five minutes.
30:32
Speaker 1: You pick the reward, but the reward has to be
30:34
Speaker 1: exciting enough that it makes it worth it. Then, if
30:37
Speaker 1: you're just starting up with this timeframe and you're doing,
30:39
Speaker 1: for example, let's go back to cleaning the house, stick
30:43
Speaker 1: to a timeframe that is very realistic for you. Only
30:46
Speaker 1: you can decide what that timeframe is and then ask yourself,
30:48
Speaker 1: am I distracted enough? And by distracted, it doesn't mean
30:52
Speaker 1: that you've got to be not thinking. It's got to
30:54
Speaker 1: be am I occupied enough? So cleaning the house? To me,
31:00
Speaker 1: that was a big enough distraction if I'm studying and
31:02
Speaker 1: studying correctly. If you listen to the last episode where
31:05
Speaker 1: I don't have technology in the way, or I prime
31:07
Speaker 1: myself probably where I'm in the right and my blah
31:08
Speaker 1: blah lah, I'm going to be occupied. I'm going to
31:10
Speaker 1: be so occupied that the times I've done that, the many,
31:13
Speaker 1: many many times I've done that, I don't want to
31:15
Speaker 1: stop when the timer goes off. I'm like, no, no, no, no, no,
31:17
Speaker 1: I'm too in the zone. I can't let the ball drop.
31:19
Speaker 1: I've got to do another block. That's the beauty of it.
31:23
Speaker 1: When you learn how to entertain yourself your mind properly
31:27
Speaker 1: while delaying gratification, you will become somebody that actually enjoys
31:33
Speaker 1: learning to like you're actually doing it for the process
31:37
Speaker 1: as well as for the end result. It is so
31:40
Speaker 1: nice where you get to a point where you're like,
31:41
Speaker 1: I'm so entertained, and it's for a realistic timeframe. I'm
31:45
Speaker 1: feeling good about my abilities. I'm not putting so much
31:47
Speaker 1: pressure on myself, but I'm actually more focused than ever
31:50
Speaker 1: that I'm actually enjoying the process, and I've enjoyed this precess,
31:54
Speaker 1: then the process ends and I get to enjoy the reward.
31:56
Speaker 1: So when you look at the children that succeeded in
31:58
Speaker 1: this marshmallow study, it doesn't have to do with who
32:01
Speaker 1: can grit their teeth and stare into nothing and they
32:04
Speaker 1: were the ones that actually failed. It's who was able
32:07
Speaker 1: to entertain themselves effectively, and they were the ones that succeeded.
32:13
Speaker 1: No one's asking anyone to suffer like a dog. So
32:17
Speaker 1: then you can get that delayed gratification. It's how can
32:22
Speaker 1: I value what I'm putting off for the future enough
32:28
Speaker 1: for me to do the hard work now. And that
32:31
Speaker 1: hard work doesn't have to be suffering. It's just effort.
32:35
Speaker 1: It's discomfort, but it doesn't have to be this horrible, suffering,
32:38
Speaker 1: painful thing. Okay. Now, another couple of things that I
32:44
Speaker 1: want you to note. This is like a whole episode
32:47
Speaker 1: that I need to talk about, but it is that
32:49
Speaker 1: it's going to be a lot easier for you to
32:51
Speaker 1: start to do these things if you also pay attention
32:54
Speaker 1: to how you are speaking about yourself when you're embarking
32:57
Speaker 1: on these tasks. Okay, there's a lot, a lot of
33:01
Speaker 1: data studies, a lot of shit that shows the importance
33:05
Speaker 1: of how we talk to ourselves, and more so, not
33:08
Speaker 1: just how we talk to ourselves, but the belief behind
33:10
Speaker 1: what we say to ourselves. It's more the belief and
33:13
Speaker 1: the feeling that we're writing off and how that then
33:17
Speaker 1: influences our performance soon after. Okay, So when you're speaking positively,
33:24
Speaker 1: the likelihood of you actually giving something a go goes up,
33:28
Speaker 1: the likelihood of you feeling more confident about your abilities,
33:31
Speaker 1: and that thing goes up. I think it's really important
33:34
Speaker 1: that you start to pay attention to how you talk
33:36
Speaker 1: to yourself or how you frame how something's going to
33:39
Speaker 1: go for you. This study session, this work session, me
33:43
Speaker 1: making myself go to the gym in the morning when
33:45
Speaker 1: it's really the last thing I want to do. How
33:47
Speaker 1: you talk about it will determine how you experience it.
33:51
Speaker 1: And when you start to experience something with a little
33:53
Speaker 1: bit more enjoyment, with a little bit more like, oh
33:55
Speaker 1: that was a success, I feel really good I got
33:57
Speaker 1: to do this, you will then start to gain more
34:00
Speaker 1: self control. When you gain more self control, you gain
34:03
Speaker 1: more of a belief in yourself. The more you believe
34:06
Speaker 1: in yourself, the more you believe in yourself. It just
34:08
Speaker 1: it's a flow on effect. So you start to speak
34:11
Speaker 1: to yourself a little bit better, so then you set
34:13
Speaker 1: the bar a little bit higher. So then you start
34:15
Speaker 1: feeling more confident in your abilities. Then you start feeling
34:17
Speaker 1: more confident in how you bounce back. Then something doesn't
34:20
Speaker 1: go your way, it doesn't really work out well, and
34:22
Speaker 1: when normally you would have crumbled and think I'm embarrassed
34:24
Speaker 1: like that, never you look at it as like, oh, yeah, okay,
34:27
Speaker 1: well I can learn a lesson from this. Oh yeah,
34:28
Speaker 1: that sucks, But we're talking about a numbers game. There's
34:31
Speaker 1: going to be some missus and there's going to be
34:33
Speaker 1: some hits. Okay. Like I was saying before, the amount
34:36
Speaker 1: of things that I still procrastinate on even though I
34:38
Speaker 1: know all of the science behind it, and I still
34:41
Speaker 1: do very well well to my standards with how I'm
34:44
Speaker 1: running my life because more often than not, in the
34:48
Speaker 1: things that matter the most to me, I'm delaying the
34:51
Speaker 1: gratification and doing what needs to be done now in
34:53
Speaker 1: order to rip the benefits later on. That's how you've
34:55
Speaker 1: got to look at it. Don't think I now have
34:58
Speaker 1: to be this discipline fucking machine. We all want to
35:01
Speaker 1: be this discipline machine. But how can I do it
35:03
Speaker 1: in a way that's really going to like where I
35:05
Speaker 1: can really maximize this for myself. So think about the
35:08
Speaker 1: key things that matter the most to you. Break it down.
35:11
Speaker 1: Put small like milestone winds in between now and the
35:14
Speaker 1: major goal. Make it realistic, make the time friends realistic.
35:18
Speaker 1: Learn to distract yourself properly. Okay. So if you're somebody
35:21
Speaker 1: that's like, but I hate going to the gym in
35:23
Speaker 1: the morning and I don't want to do that, shop
35:25
Speaker 1: around and find a way of moving your body that
35:27
Speaker 1: makes you feel good. Are you really social? Lean into
35:30
Speaker 1: the social side of things. You need to be doing
35:32
Speaker 1: social workouts. End of story. Don't do it alone. Are
35:35
Speaker 1: you someone that's like, no, I'm completely self tory. I
35:37
Speaker 1: want silence, Then maybe you're a runner. Shop around? Okay.
35:41
Speaker 1: You have to find a distraction that is engaging. Okay,
35:46
Speaker 1: Because if you're thinking this is all suffering, this is
35:48
Speaker 1: all pain, I had every second of it. How likely
35:51
Speaker 1: are you going to stick it out? How likely is
35:53
Speaker 1: it that you're going to be able to stick it
35:55
Speaker 1: out and love it? Possible, but probably unlikely. So work
35:59
Speaker 1: with what you've got and lean into your interests and
36:02
Speaker 1: try and find distractions in ways that you're actually going
36:07
Speaker 1: to be entertained properly. Okay. Same as like if I'm
36:11
Speaker 1: getting if I'm telling you to get up early, there
36:13
Speaker 1: better be something good in that. Otherwise, why the fuck
36:16
Speaker 1: am I getting up earlier just to watch the sunrise?
36:18
Speaker 1: And then what you know? So then you got to think, Okay,
36:20
Speaker 1: if I'm going to be getting up early, maybe I
36:21
Speaker 1: can shift the order of things around, and then a
36:24
Speaker 1: bit later I can do this that I would have
36:26
Speaker 1: normally done in the afternoon, and then when I get home,
36:28
Speaker 1: I've got all this time in the afternoon. Phrase it
36:30
Speaker 1: how you want to fucking phrase it. But what I'm
36:32
Speaker 1: saying is when you set yourself a difficult task, something
36:35
Speaker 1: that you're not used to doing, something that you always
36:37
Speaker 1: put off doing, and then you never actually follow through.
36:39
Speaker 1: You snooze your alarm, or you never do that thing,
36:41
Speaker 1: You've got to say to yourself, how do I distract
36:43
Speaker 1: myself or how do I make this entertaining in order
36:47
Speaker 1: for it to be worth it for me and for
36:49
Speaker 1: it to make it easier for me to delay that gratification,
36:52
Speaker 1: have that reward at the end, the reward of my
36:54
Speaker 1: physical health, the reward of my mental health. Okay, if
36:58
Speaker 1: I'm not looking at my phone, say to everyone, don't
37:01
Speaker 1: be on your social media for the first two hours
37:02
Speaker 1: of the day. Don't have your phone next to you
37:05
Speaker 1: staring at it for two hours. That's fucked. Okay. So
37:08
Speaker 1: the analogy there is put your phone away and do
37:11
Speaker 1: things that entertain you or that distract you. So those
37:15
Speaker 1: are the three criteria. So again to summarize, well, let's
37:19
Speaker 1: quickly summarize the brain regions that are involved. We're talking
37:21
Speaker 1: about dopamine and the parts of your brain that are
37:24
Speaker 1: involved in future planning. If that link is disrupted or
37:28
Speaker 1: not strong enough, because we're talking neuroplasticity here, so the
37:30
Speaker 1: more you use it, the stronger it gets. But if
37:32
Speaker 1: that area, that link is not strong enough, it's going
37:35
Speaker 1: to be difficult. Then we're talking about prefrontal cortex, forward planning,
37:38
Speaker 1: executive function, delaying, gratification versus the emotional limbic system of
37:43
Speaker 1: instant impulse, I want it now parts of the brain.
37:47
Speaker 1: So all these parts of the brain are firing and
37:50
Speaker 1: wiring in the way that they are. We need to
37:52
Speaker 1: be using these circuits differently to reshape how they're behaving,
37:55
Speaker 1: how they're performing. Which is done not that difficult. The
37:58
Speaker 1: brain is constantly constantly performing feats of neuroplasticity, for the
38:03
Speaker 1: good and for the bad. Okay, so currently you might
38:06
Speaker 1: be like, well, I've neuroplastically formed myself into a person
38:08
Speaker 1: that can't do this. You can then turn it around
38:11
Speaker 1: and steer it in another direction. Now, the three criteria
38:17
Speaker 1: to summarize before I wrap up this episode, remember, is
38:21
Speaker 1: the prize has to be worth it. Remember if I
38:23
Speaker 1: say one hundred dollars, now, or one hundred and five
38:24
Speaker 1: dollars in a year. That is not worth the wait
38:27
Speaker 1: for a lot of people. So prize has to be
38:30
Speaker 1: worth it between what I want now and what I'm
38:33
Speaker 1: putting this off for the future for. It's got to
38:36
Speaker 1: be worth my while. So get clear on what that is.
38:39
Speaker 1: Not just say, oh, I'm just going to stop this,
38:40
Speaker 1: you know, seventy five hard what do I want and
38:43
Speaker 1: why is it worth it? Number one? Number two realistic timeframe,
38:47
Speaker 1: especially if you're starting out. I want you to be
38:50
Speaker 1: very very very realistic with the timeframe. And lastly, number three,
38:54
Speaker 1: make sure that you're able to distract, entertain, do something
38:57
Speaker 1: in the meantime that's stimulating for your mind and for
38:59
Speaker 1: your Okay, that is all I really, really, really really
39:03
Speaker 1: hope you guys are starting to well. I start do
39:07
Speaker 1: will start to implement these things and give it a go.
39:09
Speaker 1: As always, start small, Start small. Use my cleaning technique.
39:13
Speaker 1: It's so good, like I love it, and I put
39:16
Speaker 1: music on. It's fun. I'm singing before I know it.
39:19
Speaker 1: I'm like, oh, I could clean for another thirty minutes easy,
39:22
Speaker 1: I'm in the zone. I'm having a good time. Okay,
39:24
Speaker 1: So use that. Give it a go. Guys, Thank you
39:26
Speaker 1: so much for listening to today's episode. Love you guys
39:29
Speaker 1: so much. Shout out to my South African Beans. As always,
39:34
Speaker 1: remember be kind to yourself, be kind to your brain,
39:36
Speaker 1: don't text shit from anyone, and especially don't text shit
39:39
Speaker 1: from yourself. Don't you