शैडोइंग अभ्यास: 1,000 hours of productivity advice in 14 minutes (science backed) - YouTube के साथ अंग्रेजी बोलना सीखें

In this video, I'm going to go over 1,000 hours of productivity advice.

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In this video, I'm going to go over 1,000 hours of productivity advice.

You see, I've spent the last three years reading hundreds

and hundreds of productivity books and tons of articles on flow state peak performance

that has allowed me to go from focusing one hour per

day to entering a flow state for eight plus hours a day every single day for the past few years.

Now, this isn't going to be a video where I walk you through Pomodoro

or time blocking for the 50th time because I know you've heard that before and you don't want to hear it again.

Everything I'm about to go over is based off the neuroscience of peak performance and flow state.

And it's the same system,

so I've given to several five to six figure per month entrepreneurs.

So we're going to split this into three parts.

What productivity actually is and how you measure it.

How to kill mental resistance so you can actually do the work effortlessly.

And how to actually focus for eight plus hours a day consistently without burning out.

So the first thing we need to really go over is what actually is productivity.

And how do you know if you're actually being productive?

Because this is something most people get wrong.

Most people think it's about the work hours.

Most people think it's about how many tasks you complete every day.

But really, it's not of that.

It's really about something called work efficiency.

And to explain this so you actually understand it,

we've got a couple of things inside our day.

We've got the total work hours,

which is obviously how long we work for.

We've got the dead time or the shallow work,

which is a time we're not really productive.

We're half working on a task.

We're getting distracted.

We're thinking a lot.

We're not really focused.

Then we also have something called work efficiency.

This is the time out of your total work hours that you're actually efficient inside the day.

And the real sad thing about this is the average knowledge worker

and the average entrepreneur really only focuses for 11 minutes per day.

And sure you might say to yourself,

okay, well, I focus for eight plus hours a day.

But if you did, I guarantee you wouldn't be watching this video because you wouldn't have a problem.

You wouldn't have a problem with scaling your business either.

You'd just be able to do it.

And so the goal isn't to work as many hours as possible.

It's to first make every hour we work as efficient as possible.

Then we can start to progressively overload our focus hours

and really start to maximize the amount of time we're working for each day.

But the problem most people face is they first try to work as long as possible,

not really caring about how long they focus for inside their work sessions.

You're doing it completely wrong.

And I did this for ages in some of my old business.

I'd work and work and work,

but the work I was doing was very inefficient.

And to make sure you understand this,

we've got two types of entrepreneurs, right?

The first person works 12 hours a day.

He focuses for two out of those 12 hours,

sometimes more if we're being a bit generous.

And so basically, if he's only focusing for two hours out of the 12 hours,

he's got a work efficiency of 16%.

Then we have another entrepreneur who only does four hours of work per day,

but it's efficient for every hour he works, so four hours.

So he has a 100% work efficiency.

Now, out of these people,

who do you think is going to make the most money online inside the business?

Who do you think is going to make the most progress as fast as possible?

Well, it's obviously going to be the person who works four

hours he's gonna have more free time he's gonna have more

results inside his business compared to this other guy who just can't focus at all

and so if you're sitting here

and you're the type of person who works with 12 hours a day

or tries to

but you're not efficient please take a step back do not

try to do these hours try to maximize your focus hours

first now how do you actually do this well we're going to cover this later inside this video

but the main thing you need to do is first find your focus baseline

so if i zoom out for you um this is actually part of a different video I've been making.

So if I zoom out,

there's tons of different things.

Like, as you can see,

I need to really organize this mirror board.

But we have something called our focus baseline,

which I'm pretty sure is over here.

So we have our focus baseline,

which is basically how long we can focus for without dropping off or losing focus on Saturday.

So let's say our focus intensity that we can currently do is three hours, right?

So these on the side represent hours.

So we're going to do three hours per day.

Now the correct thing to do would be to slowly increase this every single week, right?

So week two, we go to four hours and then we start to drop off.

Then a week after we go to five hours and we start to drop off.

But the problem most people face is let's say for example,

they have a focus baseline of one hour

so they go here then they drop off what they try

to do is by day two they try to go to five hours

and then they drop off now your brain's not going to be able to do

that

because your brain's focused muscle is just like a regular muscle

you train in your gym you can't just go from doing

one kg bicep curls to 100 kg bicep curls in one

day it's not how it works you'll severely injure yourself

if you do so what we want to do is progressively increase this over time

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so we've got this like momentum where day one we go

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from one hour then week four we go to five hours

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or eight hours that's exactly how you increase your focus hours

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and if you take one thing from this video it would be

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that okay so let's get back to the video

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so the next thing we need to really go over is mental resistance now

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that you understand how to actually be productive

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and what you need to really focus on you need to really understand your enemy which use mental resistance.

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This is the biggest killer of productivity.

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And just before you go into a mental resistance,

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I just want to say,

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if you are an entrepreneur and you're struggling to focus on your work

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and you know if you can enter flow state more,

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you'll be able to scale your business faster.

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Click the first link in the description to my free committee

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on school where you get a free flow state course

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and a free one-to-one coaching call with me where I help

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you enter a flow state for at least eight hours per day, okay?

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Just so you know, mental resistance is basically the force that stops you from doing the work every day.

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So it's the force that tells you to go on your phone instead of doing the work.

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It's the force that tells you that work is hard,

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that you don't really need to do it,

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that you can just give it a few days before you start.

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And so when we think of procrastination or we think of losing focus inside the day,

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a lot of times it is just mental resistance.

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It's not actually a problem with ourself,

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it's a problem with this mental resistance showing up.

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Now there's three kind of ways this can show up inside your routine and your life,

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which I found.

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The first thing is the challenge to the school ratio.

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Now this is actually regarded is the most important flow trigger

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or the most important thing that makes you enter a flow state

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and it's developed by someone called Mihaly Csakmiha who's known as the godfather of flow state or peak performance.

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Now if you don't know what flow state is,

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flow state is basically the state where we fill

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and perform at our best and time will speed up before the most efficient and it's basically where we reach peak performance.

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To reach peak performance or reach flow state,

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what we need to make sure we're doing is having an equal challenge compared to our skills.

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If the challenge or the tasks that we're doing exceed our skills,

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then we'll feel overwhelmed and we'll start to procrastinate.

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We'll feel anxious, just like it says here.

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Now, if this opposite and our skills are where the challenge,

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then we'll feel bored and we'll go to distractions, right?

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So we need to really be in this middle ground where we enter the flow channel.

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That's where we enter our flow state.

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And specifically, you want to make sure there's a 4% increase in challenge compared to your skills.

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Now, this is the biggest reason people have the mental resistance

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because sometimes you just don't know how to complete the task you're doing.

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And so you feel overwhelmed and you go to your phone.

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And what I want to do first is analyze where we're at in this graph.

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Are we feeling anxious?

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Does the challenge exceed our skills?

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Does the skills await the challenge?

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Then what we're going to do is just align it correctly.

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If the challenge awaits our skills,

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then lower the intensity of our work sessions.

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Work for less in solid work sessions.

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So instead of doing one hour work sessions, do 30 minutes.

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Then break down the task into very simple steps to complete.

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Instead of just having the task outlined in your to-do list

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and it looks very scary to do have the steps to

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complete it have sit at desk open a specific document do the work on a document then quit the document

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that is how you should be planning your day anyway

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if it's the opposite

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and tasks are very easy to do then you want to

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increase the intensity of your focus sessions to work for longer

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and also create challenges for example it used to take me around five hours to edit a video

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when i used to do it like a few years ago right

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so i've been doing youtube for a few years now

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and i think around two years ago what i tried is

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i tried doing it in around one hour right instead of

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setting a five hour timer i would set a one hour timer

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and it might sound a bit crazy

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but i was basically able to get every single bit of

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that task done in one hour it might have took like one hour

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and 15 minutes i can't remember but i remember getting done much quicker

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and i could quit my entire like work day very early

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so that's the importance of this you just want to increase the intensity of your focus sessions

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and just create challenges to increase the excitement,

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increase your focus on a task.

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The next thing is understanding the four-stage flow cycle,

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which is struggle, release, flow, and recovery.

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Now, this is the natural stages we go through

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when we're trying to focus on a work and we're trying to enter a flow state.

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Our brain will try to go through this automatically,

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as long as the conditions for flow state are met.

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So struggle is the main one we need to understand.

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And this is basically where you get the mental resistance to do the work.

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We get that feeling, are we don't want to do it we'd rather scroll on our phone

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but the very important thing is this only lasts for 15 minutes

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and after that you've reached the release stage where everything feels very easy to do

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and the prefrontal cortex

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which manages your thoughts starts to tone down your cortisol levels start to drop as well

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and you feel very relaxed then you reach flow state then you do recovery

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and i've got a graph for this actually

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that i want to show you the cognitive resistance during the task

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when you start it is always going to be at the

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highest in the first 15 minutes then it starts to drop off this is a very important concept

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because neuroscientists haven't really found a way to get through this

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all you really can do is just push through it

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and you just really need to visualize this graph as you're working

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because if you forget this your brain will just think the mental assistance is going to stay at

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that level for the entire time you work

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but no it starts to drop off after 15 minutes okay

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so that's the second thing the last thing we have is the amygdala

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so the amygdala is a structure inside the brain

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which basically is known as our threat response system it kind of keeps us safe

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if you think to thousands of years ago this would have

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been like the main safety mechanism we can't really survive without this you know

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when you touch like a hot stove or hot pan it's the force

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that kind of causes you to not touch it anymore

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if you didn't have this amygdala we would just keep touching the hot stove

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and probably die you know so we wouldn't survive without this

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but the problem with this is

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when we start work a lot of times this amygdala will start to go haywire

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and you'll start to find that tasks very hard to do

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and it kind of relates to that mental resistance

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so just realizing this and knowing

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that this is actually a function inside the brain to keep

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you safe is very important you need to always have this

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inside your mind every single time i'm working on a hard task

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and when i'm talking to my clients

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and they're working on a hard task i get them to

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visualize this get them to visualize this structure inside the brain

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because it is literally part of our day-to-day life it's part of our system okay

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so that's mental resistance

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and really to make this very simple for you we've already

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gone over a few things here the first thing is to bind it to our challenge to ratio

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and then we want to realize

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that the resistance goes after 15 minutes of the task and what you can also do by the way,

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it sets smaller timers to get past this.

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So instead of setting a one hour timer and a task was very scary to do,

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set a 15 minute timer and that will feel a lot easier to go through.

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Then you want to have a deep work ritual that our brain associates with the work to make it easier.

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Now a very good thing the brain can do is it can start to associate actions we find positive

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so for example making coffee drinking the coffee doing breath work

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going on like a walk inside of nature it can start to associate those actions with doing the work

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which is a negative experience and so

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when you start to think of work you think of all these positive things like drinking the coffee going on

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that walk and becomes a lot easier to do so

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if you have some habits you can do right before work

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that is obviously healthy not just scrolling on your phone or like eating junk food or playing video games,

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make sure you do that inside the day.

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Then the fourth thing we can do is start to change our belief systems to associate work with a positive experience.

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So naturally when we do work,

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our brain will start to associate a negative experience with that because it's hard.

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We don't want to stare at a computer for four hours a day.

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We don't want to like work on this task because it requires lots of energy, right?

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And our brain loves to conserve energy.

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It hates using energy and so it doesn't want to use energy on things that don't give it an immediate reward.

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What we want to do is just make sure we change our belief system,

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start to have different affirmations and do one visualization a day where we start to think that the work is actually easy.

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And once we start to do this,

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we'll start to change our beliefs and our brain will basically realize that the task is easier to do.

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So the last thing we need to go over is really just consistency with focusing for long hours.

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And if you're an entrepreneur watching this video,

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maybe you have a team already.

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Maybe you are just making a few thousand a month.

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Maybe you're making 10k per month.

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Maybe you're making 100k per month.

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You've probably had those days where you're very consistent with focusing for long hours, right?

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You can do it for eight hours in one day,

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but then the next five hours,

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you just struggle to do it.

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And the reason this happens is because your brain is a very huge resource hog.

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Like I said, our brain loves to conserve energy.

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It hates using it.

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And so really, when we have those days when we can't focus,

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this is the only reason.

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We could focus, but our brain just wants to conserve the energy and doesn't want to go through that work again.

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And to really get through this,

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you need to realize that you can't go from flow state back into flow state straight away.

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You can't go from focusing to focusing again.

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you need to go through some kind of recovery

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because inside a flow state and when you're focusing you're using tons and tons of neurochemicals using norepinephrine dopamine endorphins

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anadamide oxytocin serotonin and these are the most potent neurochemicals inside our brain

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and so when we complete our work we don't have any neurochemicals left to do it again

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so we need to go through some kind of recovery

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so the first thing you need to start doing is prioritizing active recovery at times you start to lose focus

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so for me this is 11 a.m

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and 3 p.m those are the times I'll start to lose focus

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and then when I say active recovery I basically mean actions

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that involve movements that recover the neurochemicals so it could be exercise,

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cold showers, nature walks, stretching and there's tons of other ones

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but you can just research this on google if you want to but the ones I do are cold showers,

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breath work and exercise and just do those at the times you start to lose focus

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and energy and I guarantee you'll feel like just like you did in the morning

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when you're doing super focused work in the afternoon okay

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and also make sure your progress basically increasing your focus time over a few weeks

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and this will just really help with obviously increasing your focus baseline

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so you don't stay at like three hours a day

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and you can go to eight hours a day consistently

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so this is the entire system

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and over the past few years these are the most important

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lessons I've ever learned about productivity neuroscience after taking a bunch of different courses

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and reading hundreds of books on this now if you are an entrepreneur

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and you're making four five k per month maybe you're making 50 k per month

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and you just find you can't focus in your work

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and you know

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if you could enter flow state consistently you would be able

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to scale your business just like these people here have done

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click the first link in the description to my free committee

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on school we got a free flow state course right here

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and a free coaching with me where i'll basically help you

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enter a flow state for at least eight hours a day okay have a major rest of your day man peace

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शैडोइंग अभ्यास: 1,000 hours of productivity advice in 14 minutes (science backed) - YouTube के साथ अंग्रेजी बोलना सीखें

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शैडोइंग तकनीक क्या है?

शैडोइंग अभ्यास: 1,000 hours of productivity advice in 14 minutes (science backed) - YouTube के साथ अंग्रेजी बोलना सीखें

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दैनिक संचार के लिए शीर्ष 5 वाक्यांश

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शैडोइंग तकनीक क्या है?