शैडोइंग अभ्यास: Why You Can't Do Hard Things - वीडियो के साथ अंग्रेजी बोलना सीखें
पाठ बनाया जा रहा है...
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So there's this thing that happens to people that I don't think has a good name yet.
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Where like, you're not depressed, you're not burnt out either, and I know I talk a lot about burnout here,
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but you're not burnt out in the ways that those words are normally being thrown around and used these days.
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But the stuff that used to feel worth doing just stopped feeling worth doing anymore.
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Do you know what I mean?
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Like, the workout you know for a fact you'd feel better after like the book
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that has been on the nightstand since three months ago
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if not longer the project that you were genuinely lit up about a few months ago
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and you really can't remember why like is this starting to resonate with you what's strange about this
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and I know that you're understanding this feeling now is
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that you could do all of it
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if someone made you you obviously could do it and that's important
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but somewhere your brain runs some calculation
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and it does run one whether you're aware of it
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or not and the answer your brain keeps feeding to you is this is not worth it
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and then you do the thing that everyone does
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which is to decide that that means something about you
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that you've gotten lazy or soft or that you've lost your edge
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or that you were never really disciplined enough to begin with
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and you've just been faking it for a
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while whatever story you are telling yourself
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and i'm using the word story intentionally i hear some version
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of this constantly whether this is in my clinic with patients face to face whether this is worth clients
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that i work with whether this is through comments or dms
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that i get and i want to be very upfront
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that i don't think it's a character problem i think what's actually happening is
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that the machinery
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that your brain used to decide what's worth the effort has
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been getting fed bad information for a very long time with some of you
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and it is adjusted accordingly which is honestly good news
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because you can actually do something about this
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and not to subtract from the intensity of this video but
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if you would look at the progress here isn't this wonderful
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things are starting to come alive i have a lot of filling to do
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but i like to collect the right books right
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and i got to get some other ones in here but
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if you watch my videos
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and i hope you do you can look back at the
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last few since the move this has been a blank wall essentially hey this is great
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but get used to this for a little while
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if you stick around for a
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while you'll be thinking like oh marijuana didn't even have a
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bookshelf there free note it's gonna be the coolest background you've ever seen
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but anyways back to the point today i want to walk you through what this machinery actually is
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because i think once you see it like running
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and understand it a lot of things
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that you feel are personal failures start looking like very predictable outcomes
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and i'm going to be very clear about this as well
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this is not a disciplined video i'm not going to tell
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you to white knuckle your way back watch david goggins for
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that is the right answer sometimes okay it's just not what
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this video is about we have different approaches sometimes that's perfectly
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okay you have different reasons to have different people in your life okay
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so that approach usually i feel like works for a few days for most people
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and then you're just back and is there in this vicious cycle again
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What I'm trying to get at is the valuation of this in your brain.
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Why this number comes back low, the value of this for your brain every single time that you don't really realize is running.
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Because if you can change the inputs of this, that number can change.
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And you need a little bit to a lot less willpower to do the things
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that you actually wanted to do in the first place.
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And my goodness, if that is the most life-changing thing, I don't know what is.
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I'm going to try to talk fast because I don't want to waste your time.
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I don't respect your time.
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So let's get into it.
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The first thing worth understanding is that your brain treats effort as a cost, a genuine cost, not a metaphorical one.
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Okay, an actual cost that gets subtracted the way that you subtract a price.
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That is a simple way to look at it.
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Researchers call this effort discounting.
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It's an interesting word for it, but it makes sense.
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The way it gets studied is pretty simple.
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You give someone a choice between a small reward for very little work and a bigger reward for more work, and you watch where they tap out.
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What you find is that everybody has a curve.
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everyone.
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There's a point where the reward stops being worth what it costs to get it.
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And past that point, people take the easy option and they don't experience that as giving up.
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They experience it as just the obvious default structure.
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There is a region sitting behind your forehead it's called the
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interior cingulate cortex it's doing a lot of this work
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and it's essentially asking is this worth it it's doing this
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before you've consciously asked yourself anything the research is genuinely interesting
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on this work published in neuron in the journal of neuroscience mapped this pretty carefully now
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and what comes out of it is
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that this is a computation happening before you actually get a choice in it
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so people say that i just don't have motivation
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what they usually mean without knowing it is
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that their curve has moved the wrong way the same task
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that used to sit with them and be worth it in
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that proper zone is now sitting outside of it
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or better said i guess more simplistically the task costs exactly
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what it always cost the number they're willing to pay for it went down
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so the second piece and this is the one
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that surprises most people i feel like when i explain it is
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that the part of your brain that makes you want something
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and the part that makes you enjoy it are not the same system.
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Dopamine, which everyone is talking about now, everyone has heard about it, obviously, it is all the rage these days.
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Not everyone hits it quite the nail on the head, I believe, but dopamine is much more about the wanting, about the pursuit, the willingness to get up and go get something.
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It's not really the pleasure chemical to a degree.
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It has a lot of functions in the body, but even it's constantly talked about as a pleasure chemical and the reward.
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But often we find that dopamine is triggered from the hunt.
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The classic oracle on this is from animal research, published across Nature and Trends in Cognitive Sciences over the past couple decades.
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The finding on this can be genuinely strange for the first time you hear it, but here we are.
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If you deplete dopamine in the relevant circuits, the animal still enjoys the reward just as much when you hand it over.
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All the pleasure responses are intact.
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What disappeared was the willingness to go get it.
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given a choice between climbing a small barrier for the good food and just eating mediocre food sitting right there.
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It takes the mediocre food every time.
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And I want to be careful more because what we're talking about is in rodents and I'm talking about humans, and that translation is usually not quite as clean as people like to make it sound.
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But the human work that followed, including imaging studies in the Journal of Neuroscience, looked at effort-based decision-making, playing in the same direction.
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The pleasure system and the pursuit system come apart.
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So what that actually means for you practically is that you can be someone who genuinely enjoys the run, who has enjoyed the run hundreds of times,
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and knows with certainty that they will feel better afterwards and still not go.
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So then the question becomes, what moved your turf?
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There are an infinite amount of possibilities here, right?
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Everyone is going to be unique.
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This requires a sit down with someone that you trust and is knowledgeable on the subject, and a lot of introspection and self-reflection, and that can be a really good place to start.
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I'm going to break it down into three things, though.
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I think these are going to hit a lot of people's nail on the head.
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The first thing, if this is not the theme of my channel through and through, my goodness, is that you have been getting a lot of reward for almost no effort.
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Dopamine detoxes, you see them everywhere.
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There's a reason for them.
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I'm not just talking about your phone, although obviously your phone, okay?
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It's your phone.
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But I mean, like, everything is like this now.
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The food just arrives.
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The shows autoplay until you've been there for way too long and Netflix gives you the please get a lifetimer.
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Things that you worried about gets answered in four seconds now.
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And that can be good.
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None of this is evil and I'm not going to pretend that I don't use these features and a phone.
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I mean, who would I be?
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Here we are on social media.
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But your brain is a comparison beast, okay?
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and it is constantly updating what a normal amount of effort per unit of reward looks like for you.
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Feed it enough near zero effort reward and every price tag starts looking absurd by comparison.
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The second one is sleep.
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And I know, everyone says sleep.
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I make videos on sleep.
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I have not slept enough today.
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That is what our bodies are built for.
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They are built to be able to adapt a little bit and that's great.
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I'm going to make up for it tonight.
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It's going to be wonderful.
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But there is a specific finding here worth knowing.
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When you look at effort-based decision making in people who are on short sleep, the pleasure response to reward stays reasonably intact.
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But the willingness to work for it drops.
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This makes total sense when I talk about it right
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which is exactly the pattern that we just talked about
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so being tired doesn't only make you tired it changes the price
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and shifts your curve it changes the price of everything
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that you were considering doing the irony of what it took
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me making this video after too much lack of sleep for various reasons
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that is not worth getting into here for the last few days
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and coming home after work and doing this
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but i obviously i know what i was going to say
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this is theo it's like well this would be embarrassing
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if i didn't follow through with this
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but you get my point the third one
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and i'm going quickly i know
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but i really am trying to respect your time i know
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you have things to do we all do i get it third one is one of the slowest ones
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and the most damaging i feel like which is
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that a lot of people i've spent a really long stretch
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and effort putting an immense amount of effort into things where the reward pretty much never arrived the work
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that didn't go anywhere
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a relationship where the effort was one-sided and i'm sure many of you are like amen i respect that
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years of doing the right thing during a stretch where nothing improved
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and your brain doing its job correctly sometimes learns from that it learned that the effort here does not reliably produce
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anything for you.
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It is not a weakness.
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It is hard sometimes.
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That is a system that sometimes updates on the evidence that it was given, but it generalizes wrong sometimes.
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You get in your own head, you feed a story that is not true when you look back and reflect on it in hindsight.
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And that context, that poor story that you fed yourself, it's just not you and you believe it is.
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That is one of the saddest stories that I hear in clinic every day.
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People talk about themselves like they are failures.
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And it stems from like high school where they just weren't developed yet.
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My goodness, who was?
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There was a few breakout people that we compare ourselves to, but like needs to be reframed and retrained.
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A quick example is that I talk to pre-med students and medical students all the time.
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And they ask me, and a lot of times their parents bring their kids to me they're like my son
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or my daughter wants to go to medical school can you give them advice
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and say medical school is not full of the smartest people
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that you know people are brilliant there don't get me wrong
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but that classroom is full of people who had more endurance
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and were able to off-put satisfaction longer than almost everyone you know it is about perseverance
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and so many good things in life are.
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It took me 10 years of training and schooling to be where I'm sitting at now.
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And to work.
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It just, when you start, the time looks so far away.
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And you just have to keep going.
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But if you tell yourself the whole time that it's not worth it, that you're a failure, that you're not seeing anything, no reward from your hard work,
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your brain can sometimes make that your story and
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that is not you this permeates into so many aspects of your life
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and i don't want to get emotional talk about it
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because i know this feels ridiculous of me sitting here being
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so passionate about this
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when i'm a doctor right like what is your doctors i don't want to talk about these things
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but i see this in so many young men and women
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and and older as well and you're just like how much different can your life be
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if you would just give yourself a chance so moving off the attention.
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The three things, and rather you did one of them properly than all three badly, the first is that you have to let effort cause something again,
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on purpose, in a small way, most days, okay?
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And I want to be specific because this gets misheard as like ghosts suffer and make yourself miserable, that's not what I mean.
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I mean picking one thing daily that has a real price to it in your mind and you're paying for it.
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Walking somewhere or cooking rather than ordering something Going to the gym,
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reading 10 to 20 pages of a book that you enjoy.
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The activity itself probably doesn't matter as much.
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What I think matters is that your brain, with repeated evidence, will start to shift your curve and make this a normal transaction if we're going to keep using price,
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you know, analogy here.
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I just want your brain to stop treating every price thing as an outlier.
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The second is that you've got to start finishing certain things
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because an unfinished thing teaches your brain that effort here goes nowhere.
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And most people right now have a million tabs of going on their computer
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I have too many and way too many unfinished things running the background
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and it just contributes that story Finished two of them.
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Okay, let's just pick that number even
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if you do it poorly just finish them and the third honestly though This one changes things quickly.
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I feel like it's you've got to make the reward legible Okay, I listened to a Jordan Peterson Podcast recently where he said
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set the bar low enough to where you can do it
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and i was like what in the world does he mean by
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that set the bar low enough is a ridiculous comment to make
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but i get his point people have made this story about themselves
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that they can't achieve and they can't overcome things
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and they just can't do what others do
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but their bar is way up here and they've never proved to themselves
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that they can get over it down here set it low enough
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and get over that bar and then do it the next time
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and do it the next time and eventually you will raise the bar yourself
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and you will impress yourself in a way that you cannot believe
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so the honest answer for all this is
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that effort is not free it was never free
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and you've been living in a stretch of history
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that has been telling you that it is free whether that's subtle
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or not subtle and it's wrong
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so give it a few weeks give me three weeks one priced thing a day two unfinished things handled
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and then just please give yourself two minutes of reflection at the end of the day to appreciate this
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because that is an important way to finish this
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and round this out that's it that simple i know this was a passionate video
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but i see this so much and and it's sad
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and i've been there i've lived this all of us had
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anyone who tells you they have not i think they're probably
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lying to you i would love to hear from you in the comments if you tried this because
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I think the first week usually sucks the most, but like comment below, like reflect, pause the video, reflect on this for a few minutes, and then comment what you're going to do.
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If you want to understand the input side of this properly, the thing that's been repricing your effort in the first place, watch my video on what constant simulation does to your brain.
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I will pop it up at the end here if that helps, okay?
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And there's, that's the other part of this, and it goes deeper into some of the mechanisms
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that I could hear because I feel like I'm already going over time a little bit, and I'm sorry for that.
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If you want the full version of this, how I rebuilt my own mind and body from the ground up, that is in my book.
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That's what I wrote it for.
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It's called From Dole to Doctor.
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It took me three years to write this and get this to you
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because I wanted to be sure it was worth your time.
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And everyone tells me that it feels like a knowledgeable friend is teaching you things.
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And that's what I wanted.
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I wanted it to feel almost like a conversation.
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I will link it below at the top of the description.
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It is available in all formats.
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I highly recommend it.
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It's just more than I can do in a YouTube video here.
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And if you want a free place to start, I put together a 30-day blueprint that walks you through the first month of rebuilding this one step at a time.
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It's free.
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I'll put that in the link in the description.
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I'm not trying to throw 10 things at you.
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I just want to meet you with where you're at, okay?
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But if you really want to deep dive it, I highly, highly recommend my book.
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I think you'll really enjoy it.
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The studies are linked below.
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I always try to include them in my videos for you to reference if you'd like to.
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I'd rather you check it out then just take my word for it.
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That's okay Please like comment subscribe.
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Okay turn on that notification icon So many of you
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that watch this are not subscribed
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and I drop another amazing life-changing video Like this once a week if not twice a week sometimes.
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So please Turn on the notifications subscribe.
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You don't want to miss it.
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And if you found value Okay, share this with a loved one It's free and it is the absolute least you can do to help them.
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It costs you nothing And as always, I'm Dr. Matt Jones.
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Thanks for watching, and I'll see you in the next one.
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इस पाठ के बारे में
आप "Why You Can't Do Hard Things" के साथ Shadowing तकनीक का उपयोग करके अपनी अंग्रेजी का अभ्यास कर रहे हैं।
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।