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Delayed gratification and how it can change your life (E) · Do You F*cking Mind?

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