शैडोइंग अभ्यास: Doctor Explains: How to Train Your Brain to Crave Doing Hard Things - वीडियो के साथ अंग्रेजी बोलना सीखें
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Our hunter -gatherer ancestors walked around 16 ,000 steps a day, hunted their own food, and built things with their bare hands.
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Then you have the average modern adult who walks four times less, sits for nearly 10 hours a day, and increasingly outsource our thinking to AI.
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So I have a slightly embarrassing confession to make.
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My life has gotten too comfortable, and I'm not enjoying it.
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A lot of us are feeling anxious or restless, dissatisfied, feeling purposeless or burned out, or even just feeling kind of flat.
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And it seems like the more comfort that we add in, the worse it gets.
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Because we were actually never built for frictionless lives like this.
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And so it's no wonder that we're finding it hard to do hard things, because we're just not used to it anymore.
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And my hot take on this is that our entire generation is basically friction starved.
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If you're new here, I'm Izzy.
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I'm a mum, tech co -founder and Cambridge trained doctor.
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And on this channel, we explore the strategies and mindsets to help you create a life that you love.
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And so in this video, we'll walk through understanding the science behind why our bodies and brains need challenge to grow,
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the identity shift that gets your brain to actually crave hard work,
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and four specific kinds of friction that are actually worth engineering back into your life
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so you can do the very things that you were built for.
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Also quick thing as a companion to this video I've made a completely free friction audit guide
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and you can find that down below in the description.
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So without further ado let's dive in. So firstly the science.
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You might think you're lazy but according to evolutionary biology that's pretty much the furthest thing from the truth.
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We were literally built to do hard things and here's the science behind it.
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During my time at Cambridge I spent one year studying biological anthropology, essentially studying human biology and evolution over hundreds of thousands or millions of years.
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And for almost all of human history our ancestors lived in environments where being physically
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and cognitively challenged was the only way to stay alive.
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Movement, effort, problem solving, navigation, memory, building relationships, skills, these were all structural features of being alive and surviving.
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They weren't optional add -ons.
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And so for the last 200 ,000 years of human existence, no one ever intentionally exercised.
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Because they didn't need to, life naturally supplied the friction and the exercise that they needed.
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And genuinely, both you and my ancestors would probably scoff at a high rocks.
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Even just a few generations ago, so for example, my grandma's generation in China,
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they find it confusing as to why people actively pay money to a personal trainer to be made to exercise
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because for many of them movement and farming and lifting things and carrying things was just a natural part of daily life.
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Obviously now in younger generations exercise
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and working out is emerging as more of a status symbol and a health forward symbol in modern
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China and younger people in China and
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so this is a timeline just from 200 ,000 years ago which is when anatomically modern humans were thought to be around.
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Essentially when humans pretty much like you and I today evolved and were roaming around and living their lives.
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For the vast majority of the time they lived as hunter -gatherers, living in small tribes and villages,
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hunting and gathering, sometimes doing a little bit of gardening, that kind of thing.
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Only about 10 ,000 years ago did organized agriculture become a thing, allowing bigger cities of people to coalesce and start building stuff together.
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Then just 150 years ago we had the Industrial Revolution, 30 years ago we invented the internet,
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and then just in the last couple of years AI has really been taking off.
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And so you can see how for the vast majority of our evolutionary history, we didn't have things like the internet,
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technology, industry, AI, all of these kinds of things were not available to us.
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And so our bodies and brains didn't evolve to be optimal under these conditions.
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All of the engineering away of the environment and the frictions that we were used to happened in a very,
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very tiny sliver of time in the last hundred years or so.
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Anthropologists studying modern hunter -gatherer communities like the Hadza in Tanzania, whose lifestyle broadly resembles how we think our ancestors probably live,
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did studies measuring their daily activity.
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On average, the Hadza take about 16 ,000 steps a day, versus the modern adult takes around 4 ,000 to 5 ,000 steps a day.
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And there's a name for this,
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it's called evolutionary mismatch, where the environment and lifestyle that we evolved for no longer matches the reality that we're actually in.
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In biology and medical science, hormesis is a word that describes how small, repeated doses of stress can actually make a biological system stronger over time.
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And this is exactly the principle
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that underlies exactly why this loss of friction is causing us to feel more unbalanced than ever.
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An example of hormesis is when you lift heavy weights, you actually cause micro tears and micro damage to your muscles,
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which in the short term technically makes them weaker.
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Because over the course of a weightlifting session,
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you can actually lift less and less weight because your muscles start to accrue a little bit of damage.
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But then ultimately, this stimulus of some stress and damage and weakening actually triggers your muscles to rebuild even stronger.
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Dr. Mark Mattson, who used to be the chief of the Laboratory of Neurosciences at the National Institute on Aging, has spent decades researching exactly this,
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showing how hormetic stresses trigger those adaptive responses that keep your cells healthy
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and can even prevent or slow down things like memory loss, neurodegeneration, and metabolic diseases.
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Ultimately, our bodies don't just tolerate effort, they actually need it to function the way that they were designed to.
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And the same principle applies to our brains.
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And the core principle that brains grow under challenge is actually one of the most established findings in modern neuroscience.
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It's something called neuroplasticity.
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Neuroplasticity can be defined as the brain's ability to physically reorganize itself in response to use, forming new connections, strengthening existing ones,
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and even growing new tissue in regions that are being challenged.
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And critically for neuroplasticity, meaningful change requires meaningful challenge, because the brain only puts in the effort to rewire itself in a significant way
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when the work is actually hard enough that the existing pathways can't quite handle it.
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And here's one of my favorite examples of neuroplasticity in real life.
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In 2000, a neuroscientist at UCL called Eleanor McGuire and her team published a really cool study.
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They recruited a cohort of London taxi drivers.
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And a bit of fun context if you don't know, to get a license to drive a black cab in London,
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you have to pass this mega test called the knowledge.
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To pass the knowledge, you need to memorize about 25 ,000 streets and thousands of landmarks across the entire city.
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And it actually takes most drivers three or four years of studying and taking the test to actually pass it.
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And what they found in this study was the part of the taxi driver's brains that handles spatial memory,
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called the posterior hippocampus, was actually measurably bigger in volume compared to non -cabies.
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And the longer that they had been driving, the bigger this region of their brain actually was.
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And essentially what they found was that the cognitive work of constantly memorising,
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recalling, and using this knowledge of all the streets was literally physically growing this part of their brains.
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And as well as growing the volume, this active recall strengthens connections between neurons, which links to the principle of Hebbian plasticity,
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which we used to study back in medical school.
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Back in 1949, a psychologist called Donald Hebb came up with what's known as Hebb's law, which is that neurons that fire together, wire together.
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So our brains are actually not fixed, even as an adult.
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They constantly change, reform, reshape, create new connections, prune old ones, in response to the cognitive stimuli that we get in our day -to -day lives.
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And so it's kind of a bit like training a muscle, where the more reps of cognitive work that you give your brain,
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the stronger, more efficient, higher performance you actually get from it.
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But then coming back to this comfort crisis, Modern life has actually engineered most of that cognitive tension out.
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Maps navigate for us, search engines remember things for us, AI now even just thinks for us and tells us what we should do and think.
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And so our brains can actually be very, very chill and do very little to survive.
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The ultimate result of this is that if we go with the flow and lean into what's comfortable,
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both our physical and mental faculties are downgrading at the same time.
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Not because we're broken, but because we're adaptable
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and we're learning to adapt to a world that we actually were never designed for.
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And so this is the concept I think we need to talk about more, which is friction starvation.
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I think that the phenomenon of actually actively removing friction from our modern life deserves actually a name,
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because nothing in mainstream culture has actually given it one yet, so this is just a name that I've come up with.
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And this is how I'd explain it.
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Because our brains and bodies no longer receive the effort signals that we evolved to expect,
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we paradoxically feel worse as we layer on more and more comforts.
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In his book, The Comfort Crisis, Michael Easter describes something quite similar.
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And here's something I've noticed over the last couple years on social media
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and especially if you're in your late 20s
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or early 30s like I am you might notice that
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when you open Instagram or social media you notice loads of people doing hyroxes, people doing London marathons, people talking about their cold plungers,
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dry January, 75 hard, ultra weekends and Lake District
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and interestingly several years ago nobody really talked about any of this outside of specific niches
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but now people really enjoy sharing about the versions of hard
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that they have voluntarily signed up for and I think some of this isn't just to do with fitness.
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It's also to do with us wanting to find something to really challenge ourselves again.
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It's this yearning that people are feeling to almost counteract this comfort crisis that we find ourselves in.
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By pushing ourselves to do something hard, we actually feel great.
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Our body releases endorphins and feel -good neurochemicals in response to a hard stressor that we expose ourselves to.
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And so once we understand friction, starvation, and the science behind it, we can start to address it and fix it.
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But this only works if we're trying to fix it at the level that the problem is actually operating at.
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And this is something I actually learned the hard way this year
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and it's that just changing behavior doesn't really reach the root.
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The level we need to work on is actually identity because
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when we don't choose to do hard things
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and we choose to take the easy way it isn't
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because we're lazy or lack willpower and should judge ourselves negatively for this
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because the honest truth is
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that your body is just doing exactly what evolution designed it to do which is to be energy efficient.
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For nearly all of human history food was scarce
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and effort was costly so the brains and bodies that survived were those that took the easiest path which was most efficient.
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And so what we sometimes call laziness
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and view in a negative light is actually one of the most ancient and well -developed survival instincts that we actually have.
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The problem is we've now engineered the world to be
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so frictionless and so easy that the same energy -saving instinct is starting to work against us.
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And we often try to push through this energy efficiency with sheer willpower.
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But honestly, this usually breaks down quite easily.
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And it's the reason why 80 % of New Year's resolutions actually die off by February.
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And the gym is kind of half empty by March.
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So this isn't a personal failing, it's actually a strategy problem.
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Here's an example.
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We can try to change our lives on, let's say, three different levels.
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We can try to change the outcomes.
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So we tell ourselves, I want to lose 10 pounds.
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We can try to change our processes.
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For example, I'm going to run four times a week.
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Or we can change our identity, which would go something like, I am someone who runs regularly.
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It's so easy, and I used to do this as well, to start at either outcome or process -based change.
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But that's why it doesn't really last because the identity underneath it all never shifted.
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And what I found worked was to stop asking, what should I do?
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And instead ask, who am I becoming?
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From this place, all of the other outcomes and behaviors flow naturally.
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And so here's an identity shift to counteract friction and starvation, which I really like.
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I'm someone built for friction and doing hard things.
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And here's one potential action point.
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Look at the next 12 hours of your day
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and pick one moment where you can actually choose between things being easier or harder.
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For example, for me, every single day, I'm faced with the choice between taking the stairs or taking the escalator.
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And in Michael Easter's book, The Comfort Crisis,
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he talks about only 2 % of people would actually take the stairs rather than taking the easier option of the escalator.
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And once we have that identity of being someone who chooses and embraces challenge,
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the actual behaviours and practices stop feeling like things we need to discipline ourselves into.
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They start to feel like just natural expressions of who you actually are.
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And so let's get into the four types of friction that are actually really worthwhile to add back into your life.
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Now this is the part of the video where the theory stops and the exciting action points begin.
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Before we dive in, I want to reiterate that not all friction in life is equal.
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Some friction is worth keeping, like the kind that makes you sharper, more resilient, healthier, but the other type is just tax honestly,
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like with email admin.
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Now not many people know this but
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when I'm not creating content I'm in CEO mode running the company that my husband and I started called Sparkle Studios,
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which is the umbrella for our courses like the Lifestyle Business Academy, our personal brands and also our software ventures.
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All of that funnels through one inbox for me
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which has turned into a daily mountain of mostly menial admin
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and climbing this mountain every morning really isn't where my time should be going
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which is why i want to tell you about superhuman who are very kindly sponsoring
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this video their email tool superhuman mail is part of the superhuman productivity suite
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and the whole system's been built with long -term productivity in mind superhuman mail's ai handles the mundane admin
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so that i can stay focused on actual needle moving work
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that needs my human judgment there are two especially high leverage features.
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The first is Ask AI.
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Half of the time that I open a thread I'm not actually replying,
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instead I'm actually just hunting for the tiniest details that someone's already sent me before.
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With Ask AI I just type a question and the answer comes back in seconds.
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So now I don't have to trawl through super long email threads anymore.
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The second feature is Autodrafts.
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Autodrafts essentially helps me get unstuck on emails
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which gives my brain the breathing room it needs to work through the hard stuff for my content and the business.
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So this might be a sign to stop chasing the next quick AI hack for emails
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and start actually using a system that makes email feel less overwhelming.
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You can sign up and get one month free of superhuman mail with my link in the description down below.
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Now let's get back into the video.
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We'll be strategically engineering positive friction into our lives in four key areas physical, sensory, cognitive, and social.
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And the point isn't to do all of these at once and have to completely revamp everything you're doing.
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It's actually just to simply find one
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or two ideas from each of these categories that you can maybe experiment with over the next few weeks.
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The first category is physical friction.
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This This means things like movement, exercise, effort, temperature, hunger, manual work, all of the demands that our bodies evolved to actually expect.
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And as we learned about in the theory section, the body gets stronger by being asked to handle small repeated doses of discomfort, aka hormesis.
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Here are some specific practices that you could experiment with.
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The first one is something that I've been doing myself, which is taking the stairs instead of taking the lift or the escalator.
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This is a simple choice that might be presented to you maybe on your commute
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or whenever you're going out somewhere but every single time that you make this choice it actually does compound.
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Another similar switch is to walk instead of taking a car or taxi for anything that's under a kilometer.
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Then in terms of temperature we have one of my absolute favorites which is sauna.
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I go almost every day
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and actually regular sauna use has been shown in studies to actually boost your cardiovascular health
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and trigger the release of something called heat shock proteins in your body
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which are actually really protective and have a lot of health benefits.
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On the other end of the spectrum is cold exposure so maybe end your shower with 30 seconds of cold.
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This also includes ice baths or stepping outside in winter without a coat for a few minutes.
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Another option is fasting, also sometimes called time -restricted feeding.
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During COVID lockdowns I actually got very much into intermittent fasting
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and I found it actually really boosted my energy and my mental clarity.
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And the next thing is to lift something heavy a few times a week.
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It doesn't actually have to be in a gym, I mean you could do that if you want.
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It could also be body weight, kettlebells, household objects, even just carrying your groceries up the stairs rather than chucking them in the lift.
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The second category is about adding sensory friction.
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So this is all about adding in boredom,
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silence, slowness, spaciousness, which are these spacious sensory experiences that often modern life can root around with constant simulation.
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This matters because our brain needs this unstimulated time to consolidate, integrate and settle.
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And there's actually science behind this.
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The default mode network is a specific brain network that only switches on when you're not focused on a task.
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So it activates during things like daydreaming, mind wandering, walking without listening to a podcast or music, or just staring out of the window.
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And you might notice that during these activities you find your mind just naturally wandering, this is exactly what the default mode network does.
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And the benefit of allowing it to run is it actually consolidates memories,
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processes emotions, and generates creative insight by connecting different parts of your life and thoughts that are going on.
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And so when you're doing nothing, your brain isn't actually doing nothing it's doing some of its most important work.
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And the problem that the modern world presents is that there is constant input.
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There is scrolling, social media, podcasts, music, notifications, back -to -back content.
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This means that our default mode network barely gets the chance to switch on
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and run because we're stuck in passive consumption mode all day.
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So here are some specific practices to give your default mode network the space it needs to really breathe.
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The first one is to simply sit still for five minutes without your phone.
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You could call this a meditation.
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It's deliberately under -stimulating and just notice the urge to reach for your phone,
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but then just come back to the present moment and let your mind do what it needs to do.
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Another idea is to eat at least one of your meals per day without a screen.
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So just the food, the chewing, the mindfulness of the conversation if you're with somebody.
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Another practice is to drive or walk without any podcasts or audio books or music or anything going on.
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Just let your mind wander in silence because this is where original thinking actually happens.
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Another practice is if you have a little bit of dead time in your day,
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such as maybe going up in a lift or waiting in a queue or even going to the toilet.
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Try to not take your phone or not pull out your phone.
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Just stay present with whatever experience you're having.
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Here's another one that's made a big difference to me,
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which is not reaching for your phone for at least the first 20 to 30 minutes of the day.
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After you've just woken up, your brain is in what's called theta state and your nervous system is slowly coming online.
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And so if you immediately flood your brain with all of this hyper -stimulating content on your phone,
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that's like a very abrupt start to your day.
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And actually when you're in between sleep and wake, your brain is very open to suggestion and taking on new ideas and inspiration.
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And so you want to protect that time for actually you starting up your day in an intentional and balanced way.
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And finally, maybe try one screen -free evening a week.
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So no TV, no phone, no second screen.
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Instead, try activities like reading, talking, cooking, going to bed early, giving yourself that spacious, mindful time.
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The third category is cognitive friction.
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And this is about deliberately challenging your brain.
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And this matters because neuroplasticity works in both directions.
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You either use your brain or you kind of lose it.
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And especially with AI coming onto the scene, it's getting easier and easier to remove cognitive friction from our lives.
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And so here are some specific practices with AI -related ones first, because this is the current new battle.
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The first practice is to write and do your own thinking first and only then refine with AI.
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One way that I like to do this is with an app that actually we built out called VoicePal,
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which you install on your phone in the app store
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and you hit record
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and just start speaking out any thoughts you're having to get to a first draft
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and only then can you bring an AI to either ask follow -up questions or sharpen and edit what you've written.
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The next practice is to actually read the source, not just the AI summary.
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Because I found that summaries are okay for orientation, but for decisions and creation, the raw original material is actually so much more powerful.
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You can even try this out for yourself.
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If you ask AI to summarize a book that you recently read, you'll just notice that the AI summary, yes, it hits all the main points,
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but the way that the author wrote it in the original context actually hits different.
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The next practice is before you ask AI a question, maybe have a think or write down what you think the answer is
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or what you think the AI would say and only then actually compare the two.
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The simple act of actively trying engages your brain and works those synapses.
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The next one is something that I've personally been battling with,
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which is doing mental math in my own head instead of immediately using a phone calculator.
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I've realized that at school I was amazing at mental math.
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I was so quick.
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I was just like that, that, that.
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But now simple addition, multiplication is starting to slow down and I actually notice it.
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And so then just doing the maths in your head first before double checking it with the calculator
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if you're really not sure about your own abilities.
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Another practice is to plan a route in your head before you actually open Google Maps to map it out.
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This is particularly relevant if you're actually already familiar with the place.
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So visualize the route that you're taking and then check on maps if you want.
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Another one for things that you actually want to really retain or engage with emotionally is to actually handwrite things.
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Studies have found that by handwriting notes, you actually engage with them much more deeply, and it activates a lot more of the brain.
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And the final thing is something that's becoming rarer and rarer,
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which is training the muscle of sustained attention by staying with one cognitive task for at least 30 minutes.
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No task switching, no multitasking, one single tab, one single track of focus.
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And as a more general principle, here are some questions I like to ask to see if I'm really critically engaging with AI.
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The first one is, what's the actual question?
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The second one is, what is the goal of the output?
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And thirdly is what would I say if I had to do this from scratch without AI helping?
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And the fourth category is social friction.
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And this means choosing the harder, more intense version of any human interaction.
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There's a phrase I heard online somewhere that I keep coming back to, which is that everyone wants a village,
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but no one wants to be a villager.
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And when I heard this, I felt maybe a little bit called out.
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But the reality is you don't passively inherit community as an adult.
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You have to actively build it.
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Instead of just going to school or uni and showing up to your community and passively inheriting that community.
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You have to choose to host people, make plans, sustain the group chat, be the chief of your own village.
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And this is something I realized recently
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that it's way harder to make friends as an adult than at school
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or uni because you don't have a default group of people that you're always hanging out with.
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And so then that means it just takes real effort and investment of energy.
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And the problem with always just defaulting to the comfortable option without putting in
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that much effort or energy is that then you end up kind of lonely and isolated.
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And so here are some things I've been trying to do instead.
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Firstly, it's to call instead of text.
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This is especially for anything that truly matters.
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Another thing is to just show up and say yes.
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And yes, this takes effort.
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And yes, it sometimes doesn't always feel like it's something we can do, but as much as possible,
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encouraging ourselves to be that kind of person who shows up.
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The next one is to say the hard thing, the scary thing, the thing that makes you think,
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oh gosh, like this feels important and I want to say it, but I'm a little bit scared.
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Because I've noticed these days as connection becomes more and more online, I wonder if we've forgotten how to be bold
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and just say the thing that is kind of on our mind and that needs to be said.
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The next one is to initiate, become the chief of the village.
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And don't just say we should hang out, actually send the invite, actually pick a date, actually execute on it and make it happen.
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And the final one is to choose to make at least one new real friend this year, like a deep real friendship,
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because it's easier than ever to have multiple relatively lightweight friendships
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but actually going deep with one person
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and really connecting with them is what we often lose in
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adulthood as we leave those eras of our life where we automatically hang out with people all the time.
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And at the end of the day the framework in this video gives you the map
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but the map isn't actually the journey or the work itself.
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The journey itself lies in the identity that you decide to take on
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and all the small votes that you cast every single day for who you're becoming.
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So just like at the end of every video I'd like to invite you to choose two action points
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that you're taking away from this video and that you're going to implement starting today.
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So pick two and write them down somewhere in your journal, your notes app, the comments below, an email to a friend.
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And I've had some requests in the comments to suggest two great action points.
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And obviously pick any that you want, but here are two.
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The first one is to cast one identity vote.
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Find one moment in the next 12 hours where you have to choose between easier
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and harder and pre -commit to the harder one.
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And the second one is to run one micro experiment.
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Pick one of the four categories we walked through and try a single practice from it for the next seven days.
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The friction audit in the description will help if you're not sure where to start.
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If you like this video, I think you'll like this video over here, which is my video on digital anhedonia,
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which is the sister concept to friction salvation.
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And the two of them together give you a fuller picture of what modern life is doing to us
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and our brains and what to do about it to live well in the modern era.
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As always, thank you so much for watching.
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Take care of yourself and remember that the journey is the destination.
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Feel free to hit subscribe so you don't miss my future videos and I'll see you in the next one.
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Bye!
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इस पाठ की शब्दावली और बोलने के सुझाव
यह स्पीकिंग पाठ वीडियो “Doctor Explains: How to Train Your Brain to Crave Doing Hard Things” पर आधारित है। इस वीडियो में शैडोइंग के लिए 347 वाक्य और 5054 शब्द हैं। बोला गया हिस्सा 22:30 लंबा है। वक्ता तेज़ बोलता है, लगभग 225 शब्द प्रति मिनट, इसलिए जुड़ी हुई और कमज़ोर ध्वनियाँ ज़्यादा मिलेंगी। 84% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं; बाकी शब्द अभ्यास से पहले देख लेना अच्छा रहेगा।
इस वीडियो की मुख्य शब्दावली
वीडियो के 15 सीखने लायक शब्द, उच्चारण और अर्थ के साथ:
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| friction संज्ञा | /ˈfɹɪkʃən/ | घर्षण, रगड़ |
| muscle संज्ञा | /ˈmʌs.əl/ | पेशी, मांसपेशी |
| comfort संज्ञा | /ˈkʌm.fət/ | आराम, सुखद |
| principle संज्ञा | /ˈpɹɪn.sɪ.pəl/ | जड़सूत्र, असूल |
| default संज्ञा | /dɪˈfɔlt/ | व्यतिक्रम |
| stairs संज्ञा | /ˈstɛɹz/ | सीढ़ी, सोपान |
| experiment संज्ञा | /ɪkˈspɛɹ.ə.mənt/ | प्रयोग, तजुर्बा |
| lifestyle संज्ञा | /ˈlaɪfˌstaɪl/ | जीवनशैली, जीवनचर्या |
| biology संज्ञा | /baɪˈɑ.lə.d͡ʒi/ | जीवविज्ञान, जैविकी |
| taxi संज्ञा | /ˈtæksi/ | टैक्सी, टेक्सी |
| podcast संज्ञा | /ˈpɑdˌkæst/ | पॉडकास्ट, कोशसत्र |
| evolutionary विशेषण | /ˌiː.vəˈluː.ʃən.ɛɹ.i/ | क्रमविकासीय |
| microwave संज्ञा | /ˈmaɪkɹoʊˌweɪv/ | माइक्रोवेव, सूक्ष्मतरंग |
| silence संज्ञा | /ˈsaɪ̯ləns/ | शांति, सन्नाटा |
| evolution संज्ञा | /ˌiːvəˈluːʃ(ə)n/ | क्रमविकास |
वीडियो में आने वाली फ़्रेज़ल वर्ब
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| go out क्रिया | बाहर निकलना, निकलना | |
| take off क्रिया | उतारना | |
| wake up क्रिया | /ˌweɪk ˈʌp/ | जागना |
दोहराने लायक वाक्य
वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:
- I'm someone built for friction and doing hard things.
- Just stay present with whatever experience you're having.
- The first one is, what's the actual question?
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| Present perfect continuous have/has been + -ing — पहले शुरू हुआ काम जो अब भी जारी है | has really been taking · I've been doing · I've personally been battling |
| “used to” used to + क्रिया — बीती आदत या स्थिति जो अब नहीं है | used to be · used to study · used to do |
| Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है | has gotten · I've made · has spent |
| Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है | were actually never built · were built · be made |
ध्यान देने योग्य उच्चारण
वक्ता 84 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे you're, I'm, I've। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।
- “th” की ध्वनियाँ: breathe /bɹiːð/, mathematics /mæθ(.ə)ˈmæt.ɪks/, thread /ˈθɹɛd/, gather /ˈɡæðɚ/
- “sh” और “zh” की ध्वनियाँ: friction /ˈfɹɪkʃən/, essentially /ɪˈsɛnʃəli/, efficient /ɪˈfɪʃənt/, evolutionary /ˌiː.vəˈluː.ʃən.ɛɹ.i/, starvation /stɑɹˈveɪʃən/
- लंबे शब्द — बलाघात सही रखें: essentially /ɪˈsɛnʃəli/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, experiment /ɪkˈspɛɹ.ə.mənt/, biology /baɪˈɑ.lə.d͡ʒi/, evolutionary /ˌiː.vəˈluː.ʃən.ɛɹ.i/
हिंदी भाषियों के लिए मुश्किल ध्वनियाँ:
- /v/ और /w/ का फ़र्क़ — /v/ में ऊपर के दाँत निचले होंठ को छूते हैं, /w/ में होंठ गोल होते हैं: cognitive /ˈkɑɡ.nɪ.tɪv/, actively /ˈæktɪvli/, evolve /ɪˈvɑlv/, evolutionary /ˌiː.vəˈluː.ʃən.ɛɹ.i/, microwave /ˈmaɪkɹoʊˌweɪv/
- /z/ — इसे “ज” (/dʒ/) न बनाएँ: stairs /ˈstɛɹz/, physically /ˈfɪz.ɪ.kli/, lazy /ˈleɪ̯zi(ː)/, phrase /ˈfɹeɪ̯z/
- शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: stairs /ˈstɛɹz/, starvation /stɑɹˈveɪʃən/, stimulate /ˈstɪm.jəˌleɪt/, scary /ˈskɛə.ɹi/, spectrum /ˈspɛktɹəm/
इस वीडियो से अभ्यास कैसे करें
- पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
- 0.75× गति से शुरू करें, एक-एक वाक्य की शैडोइंग करें, और सहज लगने पर सामान्य गति पर लौटें।
- अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर friction, muscle, comfort जैसे शब्दों पर ध्यान दें।
शैडोइंग तकनीक क्या है?
शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।