Pratica di Shadowing: Daily Habits for Increasing Grit & Resilience | Michael Easter & Dr. Andrew Huberman - Impara a parlare inglese con YouTube
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I want to distinguish between daily self-induced discomforts and these larger discomforts like going to the Arctic.
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I want to distinguish between daily self-induced discomforts and these larger discomforts like going to the Arctic.
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I want to get to the Masogi theme
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and this idea of taking on things that are truly hard that you might not finish.
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But if we were to shrink this down to the morning, wake up, you can scroll on your phone, or you can hop in the cold plunge, take a cold shower.
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These days, there's a lot of discussion around doing the cold shower has numerous benefits, wakes you up, dopamine, norepinephrine, but also it kind of sucks.
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Nobody likes cold water.
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If you do, send me a note because I'll send you a neurologist's phone number.
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But we all like the feeling of getting out of it.
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But what are some things besides cold showers and exercise, which I do believe everyone should do and get sunlight, etc., that we can do on a daily basis,
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morning or in the afternoon if we're feeling just kind of low besides cold showers and exercise and sunlight that are hard.
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Like is it if I, like I love eating strawberries and I hate putting, like I leave the hulls in weird places without even realizing it
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and I'll walk by a hull of a strawberry and I'm thinking, and this morning I thought, oh my Easter is going to laugh at me.
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Like I'm like, I got to pick this thing up.
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I'm not just scattering them around my home by the way.
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But I'm like, what is it?
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Like we create these barriers to doing the simplest of things.
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So what are some difficult things that we can introduce to our daily routine
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that have been shown to make us feel better besides exercise, sunlight, and cold water?
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Yeah.
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So sort of my big picture answer here is my sub stack is called the 2% newsletter.
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And I'll tell you why it's called 2%.
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So there's this study that found that only 2% of people take the stairs when there's an escalator available.
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2%.
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Now, 100% of people know that if they were to take the stairs, that would be better for them, right?
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They get a better long-term return on their health, on their well-being, and yet 98% of people do the easier thing
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that could actually hurt them in the long run in the context of this environment where we don't move enough.
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So this tells me that we're sort of wired to do the next easiest thing,
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but living better in modern life often requires doing these slightly uncomfortable things
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that are just so obvious and in front of us.
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And it's like, you have to get to the second floor.
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So which route are you going to take?
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You're going to take the one that's a little bit uncomfortable now, but improves your life in the long run?
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Or are you going to do the easy thing that might actually hurt you in the long run?
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So that to me is just a metaphor for like, how do you improve in daily life, right?
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In the trenches of daily life, how do you improve?
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So I apply this, I try and apply this to as many different areas of my life as I can.
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It's like, if I can make something just a little bit more uncomfortable.
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I'm not talking about extreme.
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Do the slightly harder thing that I know will give me a long-term return.
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I got to take that.
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So for me, it's like, okay, if I'm in my office, go through some examples, and I have a phone call, I could sit here and take the phone call,
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or I could pop in my headphones, and I could go for a walk, and I could take that call while walking.
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I would say for the vast majority of phone calls, unless you're like talking to the CEO, your big boss, right?
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Maybe sit behind the computer for that one.
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But like you're getting in all these steps that are going to be beneficial.
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And steps are one of like the metric that is most correlated to better health.
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Like people just need to generally walk more.
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And that's an easy way to do it.
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It's like, you got to take the call.
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Might as well get some steps in as you do it.
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Right.
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Things like that.
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Things like, could you even just carry your groceries at the grocery store?
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You get the You're carrying stuff.
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You're getting in this like low load of carrying that's going to really help with back health, strength, all these different things.
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Even things as simple as like, I'm going to park in the farthest spot away.
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Like people go roll their eyes and go, that's so obvious.
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Everyone says that.
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It's like, okay, but no one actually does it.
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And if you look at just non-exercise activity thermogen is neat.
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This is basically a dorky way of saying all the movement in a person's life that isn't dedicated exercise.
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That often outweighs the benefits of exercise in many studies.
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Certainly by calories burned.
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Certainly by calories burned.
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And also some data suggests even health outcomes in the long run.
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There's some Mayo Clinic data that says that, you know, people who just move around a lot more in their daily life, they're burning like 800 calories just from moving around this incidental movement.
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It's like running eight miles or something if you do some really rough back of hand math.
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Right.
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And so I think looking for those opportunities, even beyond exercise, something like so in the comfort crisis,
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I read about the value of silence, for example.
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we have increased the world's loudness fourfold as human beings
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and yet silence is actually pretty good for us in this context of noise
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so you put someone in silence
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and like yeah it's a little uncomfortable at first people will generally report being like oh it's
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so quiet this is weird
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well weirded out
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but as time goes on people tend to calm down it's sort of like a nice reset
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and so can you even go hey like i go into my office
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and i just start blasting music immediately like most people keep the TV on, who keep the TV on all day, it's not that they're watching it.
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It's that they just need noise in the background or else they feel weird.
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But if you can sort of cut that out, even though it's a little bit hard at first, it's probably going to improve you over the long run.
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Like, how can we apply this to different areas?
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I did a post.
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It's called the 2% manifesto on my sub stack.
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So I'll link to it in that link I mentioned.
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And it lists a bunch of different ways.
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But I think it really is.
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It's just like this mindset shift.
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Like, how can I take this thing I have to do
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and maybe make it a little bit harder and get a benefit.
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And once you start to stack those things up, like things start moving, things start changing.
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Yeah, I agree.
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I, um, you know, my trivial example about the strawberry hulls, which I always put like next to the bowl of strawberries and they'll just sit there.
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Um, this is actually really beneficial for me.
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Cause I do that too.
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And my wife goes, what kind of psychopath does this?
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Like, well, there's two of us now.
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Uh, at least two of us.
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If you are a strawberry hull, a non-throw-awayer, definitely put a comment and we'll start a support group.
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It taught me an important lesson, though, because it's less about the strawberry hulls than noticing the feeling of resistance.
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Like, what is that?
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And then recognizing how trivial that resistance is, but how pervasive it is.
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So like the things that we resist doing, like I've got the making the bed first thing in the morning down.
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I've got the morning sunlight thing down.
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I've got all that stuff down, but it's the little things that we can get away with not doing for a while
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that I think are the ones that really erode this, whatever this circuit in our brain is that you're talking about.
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And I do want to talk about brain circuitry a little bit, but I don't think we have a name for it.
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And because it's a little bit of willpower, it's a little bit of tenacity, it's a bit of reflection.
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But what I'm getting to here, forgive me because I'm stumbling through this a little bit because it's something I'm just arriving to in this conversation,
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is that there's something about the contrast between prior experience and current experience, where we could say level of discomfort from 1 to 10,
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the more uncomfortable something is in our prior experience, the better the next phase of life is going to feel, whether or not it's hours or days later,
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as you said, a month, you go to the Arctic.
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For how long were you there?
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33 days.
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So more than a month.
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And you got a month of zenned out blissed, you know, super Michael to you and to everybody else, right?
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And then the crazy start to slowly work their way back in.
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Starts to work its way back in.
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And I think that it's a microcosm for a lot of things about nervous systems.
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They adapt and so forth.
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So when I think about the examples you gave, and I love the one of taking the stairs, I always think when I travel, I'm going to sit a lot.
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I don't like to sit too much.
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I always feel better when I've moved a lot.
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So I'm a farmer carrying my luggage, a big supplement bag, you know, hence the secondary screening and, you know, security.
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And then the stairs are a great opportunity.
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So we can reframe, right?
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As humans, we can reframe, tell ourselves that things are good for us.
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But it's these areas where we experience a lot of resistance to ourselves, I think, that are the most challenging as opposed to resistance to the world.
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As you point out, the world isn't lacking opportunities to walk on a call or take the stairs.
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It's all around us.
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But it's that internal kind of like, you know, shift towards what's more comfortable.
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What do you think about the more psychological things like, God forbid, reading a book in paper form as opposed to listening to it?
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And I love audiobooks, but forcing oneself to read, having the phone out of the room,
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read something difficult, like a hard book.
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If I want a really good hard book, I ask Marc Andreessen for a book recommendation.
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Usually I have to go find the book from a special bookseller because some of these books are hard to find.
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And then I open up the first page and I go, well, I knew he was really smart.
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He's one of the smartest people I've ever met.
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I met a lot of smart people, but this is really challenging.
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And then I have to just start lathing through it and lathing through it.
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And it reminds me of being a PhD student and learning about the nervous system for the first time.
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That stuff feels so good when we like find a nugget of understanding.
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Yeah.
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And get through it.
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And get through it.
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Yeah.
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But so in the cognitive domain, in the emotional domain, Like, do you intentionally sit down with your wife and go,
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let's have like a really hard conversation so that we can have a really great weekend?
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Do you do that?
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Do you do this in all areas of your life?
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Well, I'm definitely not perfect.
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My wife and I actually, we go on very long walks and that's where all the magic happens.
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There's something about walking as a couple.
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We'll do like 12 miles on a Saturday, eight to 12 miles on a Saturday.
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Those are long walks.
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Yeah.
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And you got like four hours together and you know, the first hour you're just kind of this and that and you know, how was your work week?
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Hey, it was good.
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How was yours?
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And then like by hour two, you're getting into like the deep and the gritty stuff.
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And I think there's something about forward ambulation with other people that is really life-giving.
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And there's something even sort of spiritual about it and the amount of connection that you can get from people.
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So that's something that we definitely do.
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And I don't think those conversations would come if we were like, let's sit on the couch.
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Okay, we'll turn on this Netflix show.
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Hey, how are you?
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Like shit just wouldn't happen, right?
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you know the walks a little bit harder of course
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but magic happens there I would also say there's a there's a section in the comfort crisis
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and I've written about this a little bit in my other
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book scarcity brains well I talk about the value of boredom
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so boredom is effectively this evolutionary discomfort
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that tells us go do something else it's neither good it's
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neither bad simply tells us whatever you're doing right now the
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return on your time invested is running thin go do something else.
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So in the past, if you think of us, say, we're out foraging for food and we're in this one area and we can't find anything,
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there's nothing, boredom would kick in because we're not getting a return.
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And it would say, well, go do something else.
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And we'd probably go say, okay, well, what if we try fishing this river or something?
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Right.
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And I think what happens in modern life is that when
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that evolutionary discomfort that tells us to go do something else kicks in, that something else is this like really easy, effortless escape.
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And it's in the form of a cell phone, it's Instagram, it's whatever, right?
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It's like this hyper stimulating content.
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But I think that sort of sitting with boredom
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and leveraging it to see where else it might take you beyond a screen can be really valuable.
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Yes, it's uncomfortable.
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But I've found I've get my best ideas.
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And I think that there's centuries of thinkers who would say the same,
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like my best ideas come when I've sort of removed myself from outside stimulation.
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And yes, like my mind wanders, I'm bored, but then bam, some magic happens.
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One point of messaging around screens today
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that I wanted to touch on too is that like there's
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so much media around cell phones and like you got to use your cell phone less.
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Here's a million different ways to use your cell phone less.
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Yes, that's important.
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Yes, we should all do it.
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But I think it misses a big point.
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And that is if we take, let's say, two hours off our phone screen time, what happens is that people often get bored and they go,
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well shit what am I going to do
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and then they turn on Netflix not much different right it's not an algorithm no
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but you're still just like taking this information
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that is being beamed into you rather than seeing what else the world can offer you
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and sort of coming up with your own ideas and creativity
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so I like to say rather than focusing on um less phone I like to think more boredom
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get yourself in a space where like boredom is going to
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kick on it's going to be uncomfortable Your mind's going to wander and you might find some good ideas.
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Yeah, you'll have some weird stuff in your brain.
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Of course, that's what happens when your mind wanders.
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But I think you can find some interesting things out there.
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Does boredom include reflection or it's true boredom like, ugh?
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I think we need to be removed from the hyper-stimulating stuff that we often, when we get that moment of I've got nothing to do.
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Like stand in a grocery line, right?
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What do people do?
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Everyone's on their cell phone.
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Like we can't just like sit with our thoughts for more than three seconds.
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So I think even just having the moment where you go, okay, going to do nothing.
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Might get a little weird.
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Might get a little uncomfortable.
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Might be a tiny bit bored, but like your mind's going to go some interesting places that I think can be productive in the context of today.
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I'm chuckling because what were your thoughts on the brief appearance of the raw dog flight experience that showed up last year?
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Did you see that? where guys were posting online, it did seem to be guys saying that they quote unquote raw dog, a terrible use of language.
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I didn't pick it.
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They would do a 10 hour flight or a six hour flight with no media.
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Just sit there as a as a kind of sign of their toughness.
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I thought it was kind of interesting.
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Here's what here's what came out of that is my wife said.
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The hell these guys are weak.
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She's been doing that ever since I knew her.
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She literally sits in that seat and she turns on the flight screen map and she just zones into that.
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I'm like, you're a crazy person.
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Now it turns out she's just like the original raw dogger.
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I love it.
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That was not the answer I expected.
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Yeah.
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Yeah, that trend kind of came and went.
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Yeah, came and went.
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I think that, you know, and there's a performative element to that, right?
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And so it was kind of became a performance for the, for the algorithms and whatever, where it's, I think maybe we need to get a little more nuance behind that and put some thought into it.
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It's like, how, it's like, okay, if I'm not on my screen, like, how am I going to use this time?
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Can I use it to go sort of deeper into my thoughts?
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And I do think people need time, especially when you're trying to chew off big ideas.
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Like I've found that a long walk where I don't take my cell phone, it's like, I need that.
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And I think a lot of people, I think there's a lot of anecdotes historically that good ideas come from these moments where you're just, that's all you're focused on.
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Maybe you're on a walk.
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You're just kind of sitting and just peeling away the layers.
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Not easy, but worthwhile.
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- "Qual è il modo migliore per migliorare nella vita quotidiana?"
- "È fondamentale affrontare le cose che sono un po' scomode."
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- "98% delle persone preferisce il facile piuttosto che il salutare."
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