Why You Are Powerless In Changing Your Life

00:44:23
https://www.youtube.com/watch?v=ZR6nZwW7AAk

الملخص

TLDREste contenido trata sobre cómo controlar la mente y superar la evasión, un problema común donde uno huye de sus problemas. En lugar de buscar la causa de este problema, el enfoque aquí es controlar la mente usando métodos externos y no necesariamente corregir lo que está mal internamente. Se habla de cómo dormir bien, cambiar la dieta, salir de casa, meditar y hacer yoga para entrenar la mente. La clave está en crear suficiente voluntad para vencer el descontrol mental y tomar pequeñas medidas diarias para tener éxito en ello. Además, se señalan prácticas avanzadas como evitar el uso de dispositivos mientras se está en el baño o comiendo, para fortalecer el autocontrol.

الوجبات الجاهزة

  • 🌙 Dormir bien es crucial para la fuerza de voluntad.
  • 🥗 Ajustar la dieta mejora el control mental.
  • 🚶 Salir de casa refresca la mente.
  • 🧘 Meditar y practicar yoga equilibran la mente.
  • 🚫 Evitar dispositivos en el baño mejora el autocontrol.
  • 🍏 Consumir alimentos saludables como la avena es beneficioso.
  • 🌿 Plantas y aire fresco reducen la ansiedad.
  • 📵 No usar dispositivos mientras se come refuerza la disciplina.
  • 🏃 Mantenerse activo ayuda al bienestar mental.
  • 🔥 Practicar técnicas avanzadas fortalece el autocontrol.

الجدول الزمني

  • 00:00:00 - 00:05:00

    A user discusses their struggle with escapism and inability to hold a job due to their mind's tendency to value gaming and other leisure activities over responsibilities. They express appreciation for guidance but continue to face difficulties.

  • 00:05:00 - 00:10:00

    The speaker appreciates the community's insight into escapism and criticizes building a lifestyle that enables it, such as easily quitting and rejoining a job, which reduces the consequences of escapism.

  • 00:10:00 - 00:15:00

    Instead of delving into emotional roots of escapism, the speaker suggests gaining control over one's mind by training it, like one would train physical abilities, despite internal challenges like fear and distraction.

  • 00:15:00 - 00:20:00

    Introducing the concept of three 'gunas' or qualities from yogic philosophy: tamas (inertia), rajas (activity), and sattva (balance), to classify actions, foods, and communities to guide one from passivity to active balance.

  • 00:20:00 - 00:25:00

    Discussing dietary changes to improve mental state. Recommending healthier choices for better mental clarity, reducing inertness, and enhancing balance, with examples of suitable foods and dietary swaps.

  • 00:25:00 - 00:30:00

    Highlighting the importance of getting out of the house and engaging with the outside world for mental refreshment. The positive effects on health and mood are emphasized, along with specific physiologic benefits from outdoor exposure.

  • 00:30:00 - 00:35:00

    Recommending meditation and yoga practices for mental discipline. Emphasizing techniques for balancing the mind and body, which can lead to improved control over mental inclinations and reduce distractions.

  • 00:35:00 - 00:44:23

    The speaker proposes advanced techniques for those experienced with basic practices, focusing on behavioral changes like no device usage during meals or bathroom breaks, highlighting the struggle with small daily habits and willpower.

اعرض المزيد

الخريطة الذهنية

Mind Map

الأسئلة الشائعة

  • ¿De qué trata el video?

    El video explora cómo obtener control de la mente y superar la evasión a través del entrenamiento mental.

  • ¿Qué pasos se sugieren para mejorar el autocontrol?

    Se sugiere mejorar el sueño, ajustar la dieta, salir de casa, meditar y practicar yoga.

  • ¿Qué técnicas avanzadas se recomiendan?

    No usar dispositivos en el baño o mientras se come para aumentar la fuerza de voluntad.

  • ¿Qué es importante para desarrollar la fuerza de voluntad?

    Un buen sueño es crucial para el desarrollo de la fuerza de voluntad.

  • ¿Cómo afecta la dieta al control mental?

    Consumir alimentos sanos y ligeros como sopa de calabaza o avena ayuda a tener una mente más equilibrada.

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الترجمات
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التمرير التلقائي:
  • 00:00:00
    here i am telling you how to get control
  • 00:00:02
    of your mind and what does your mind do
  • 00:00:03
    quick quick bring out the memes bring
  • 00:00:05
    out the memes don't listen to what he's
  • 00:00:07
    saying distract everyone start counting
  • 00:00:09
    start counting oh my god oh my god we
  • 00:00:12
    have to count count count anything but
  • 00:00:14
    but listening to this oh my god
  • 00:00:17
    okay
  • 00:00:19
    so currently writing uh how to overcome
  • 00:00:21
    escapism so currently writing this on a
  • 00:00:24
    break at my job but i desperately need
  • 00:00:26
    help i've been watching dr k for the
  • 00:00:27
    past year now and every video has been
  • 00:00:29
    super helpful and eye-opening for me
  • 00:00:32
    i've taken it all in and understood but
  • 00:00:34
    i'm here facing my problems once again
  • 00:00:36
    and i want to run away again
  • 00:00:38
    my problem is ever since i began working
  • 00:00:40
    at an early age i've had difficulty
  • 00:00:42
    holding a job as i get got older it got
  • 00:00:45
    far worse and i'm worried about being a
  • 00:00:47
    burden and not being able to take care
  • 00:00:48
    of myself
  • 00:00:49
    i'm currently 26 before i used to work
  • 00:00:52
    full day shifts every day i was
  • 00:00:54
    scheduled and be able to buy the things
  • 00:00:56
    i wanted and take care of myself
  • 00:00:58
    fast forward to now i'm deep in debt and
  • 00:01:00
    can barely stay on the job for more than
  • 00:01:03
    an hour and quit because my brain just
  • 00:01:05
    can't handle it it assigns too much
  • 00:01:07
    value to gaming and sleeping and hanging
  • 00:01:10
    with friends on discord or watching
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    anime i feel like every time i confront
  • 00:01:14
    this major issue i always run away
  • 00:01:17
    thankfully with amazon i can quit
  • 00:01:18
    whenever and join whenever but i can't
  • 00:01:20
    keep doing this i need to start paying
  • 00:01:22
    my own insurance among among myself and
  • 00:01:25
    i want to get out of debt my mind seems
  • 00:01:27
    to spiral out of control and i want to
  • 00:01:29
    run home and be comfortable in my bubble
  • 00:01:31
    i managed to survive day one yesterday
  • 00:01:33
    but i fear i won't last much longer
  • 00:01:36
    all of dr k's videos just out my brain
  • 00:01:39
    and i
  • 00:01:40
    when i get here
  • 00:01:42
    help
  • 00:01:43
    okay
  • 00:01:44
    so this is um
  • 00:01:46
    unfortunately a pretty common problem
  • 00:01:48
    right so i'm going to try to summarize
  • 00:01:50
    what i hear or what what i'm sort of
  • 00:01:51
    picking up from this
  • 00:01:53
    so sometimes in life
  • 00:01:55
    we feel paralyzed by
  • 00:01:58
    our minds so we know that there are
  • 00:02:00
    things that we have to do we know we
  • 00:02:01
    need to like get our stuff in order
  • 00:02:03
    right
  • 00:02:04
    but
  • 00:02:05
    despite the fact that like there are
  • 00:02:07
    things that we know we need to be doing
  • 00:02:09
    our mind wants nothing more than to run
  • 00:02:11
    away from our problems
  • 00:02:13
    and so what a lot of people may think is
  • 00:02:15
    that
  • 00:02:16
    okay if i like if my mind if i want to
  • 00:02:18
    run away to my from my problems like how
  • 00:02:20
    do i find the root cause of this right
  • 00:02:22
    so a lot of people i mean not this is
  • 00:02:24
    the what we've advocated so here at he
  • 00:02:26
    what we've advocated is that you know if
  • 00:02:28
    you're struggling to overcome escapism
  • 00:02:30
    in your life that you do a lot of
  • 00:02:32
    introspective work you dig down really
  • 00:02:34
    deep and you find the root of it are you
  • 00:02:36
    afraid of failure are you afraid of
  • 00:02:38
    commitment like what's the deep-rooted
  • 00:02:39
    fear that you can kind of fix
  • 00:02:42
    to overcome this escapism
  • 00:02:44
    and so i think that's really useful
  • 00:02:46
    um but i think that sometimes if you're
  • 00:02:48
    in this situation
  • 00:02:50
    the best thing to do is not actually to
  • 00:02:52
    try to overcome the like the emotional
  • 00:02:55
    route of escapism but the best thing to
  • 00:02:57
    do is actually learn how to train your
  • 00:02:59
    mind so let's take a quick look at this
  • 00:03:01
    okay
  • 00:03:02
    so what i want y'all to like first start
  • 00:03:04
    by looking at is you know
  • 00:03:07
    and this happens to everyone right our
  • 00:03:08
    mind doesn't always work for us and this
  • 00:03:11
    is what makes life really really hard is
  • 00:03:12
    that our mind isn't working for our
  • 00:03:14
    benefit it has its own
  • 00:03:17
    goals and aspirations and desires and
  • 00:03:20
    then we can get super stuck because we
  • 00:03:22
    have particular goals and desires and
  • 00:03:23
    our mind has particular goals and
  • 00:03:25
    desires and we're not working towards
  • 00:03:26
    the same thing
  • 00:03:28
    so as long as our mind is not working
  • 00:03:30
    for us life is like super super hard
  • 00:03:32
    you're kind of handicapped because
  • 00:03:33
    there's a major
  • 00:03:34
    you know component part of your body
  • 00:03:37
    your mind there's a part of your being
  • 00:03:38
    that is supposed to be used for your
  • 00:03:40
    benefit which is kind of often doing
  • 00:03:42
    whatever whatever it wants to
  • 00:03:44
    and like i said sometimes the solution
  • 00:03:46
    to that is to go into the mind
  • 00:03:48
    and try to fix something on deep inside
  • 00:03:51
    the mind
  • 00:03:52
    so that the mind starts functioning
  • 00:03:54
    properly and sometimes the solution is
  • 00:03:56
    actually not to like fix the mind but to
  • 00:03:59
    get control of the mind so even if the
  • 00:04:01
    mind is afraid of escape
  • 00:04:02
    afraid of consequences afraid of failure
  • 00:04:05
    wants to escape we can actually control
  • 00:04:07
    it and tell it to do what we want it to
  • 00:04:09
    do so i'm going to take a quick look at
  • 00:04:11
    this post and we'll just sort of notice
  • 00:04:13
    this okay
  • 00:04:14
    so um
  • 00:04:16
    so i've taken it all in and understood
  • 00:04:18
    it but here i am facing my problems once
  • 00:04:20
    again and i want to run away
  • 00:04:22
    so my problem is that i i've had
  • 00:04:24
    difficulty holding a job right so that
  • 00:04:27
    like what does that exactly mean like
  • 00:04:28
    what's going on in your mind
  • 00:04:31
    um i used to work full shifts and be
  • 00:04:33
    able to buy the things that i wanted but
  • 00:04:35
    and take care of myself but now i can't
  • 00:04:37
    i'm deep in debt can barely stay on the
  • 00:04:40
    job for more than an hour and quit
  • 00:04:41
    because my brain just can't handle it
  • 00:04:44
    this is a sign of your mind or your
  • 00:04:46
    brain controlling you as opposed to the
  • 00:04:48
    other way around and this person has
  • 00:04:51
    even had some amount of insight right it
  • 00:04:53
    assigns too much value to gaming and
  • 00:04:55
    sleeping and hanging with friends on
  • 00:04:56
    discord or watching anime so this is
  • 00:04:58
    like where this person is noticing and
  • 00:05:00
    this is awesome because this is what our
  • 00:05:02
    what we want from our community right we
  • 00:05:04
    want you to notice what your mind is
  • 00:05:05
    doing
  • 00:05:06
    but every time i i confront this major
  • 00:05:08
    issue i always run away right and then
  • 00:05:11
    this person goes on to say thankfully i
  • 00:05:12
    can quit whenever i want to and join
  • 00:05:14
    whenever but i can't doing this this is
  • 00:05:16
    not something to be thankful for
  • 00:05:18
    right so you've found a job at amazon
  • 00:05:21
    that
  • 00:05:22
    can tailor to the desires of your
  • 00:05:25
    escapist mind so you've even structured
  • 00:05:28
    a life for yourself
  • 00:05:30
    that allows you to be escapist
  • 00:05:32
    right because then you you you what does
  • 00:05:34
    your mind tell you it says oh there's no
  • 00:05:36
    real consequence of quitting this job
  • 00:05:38
    right i can get it back whenever i want
  • 00:05:40
    to so we can just we can procrastinate
  • 00:05:42
    today you can just quit today you could
  • 00:05:44
    take a week off playing on
  • 00:05:46
    playing games and watching anime and
  • 00:05:47
    things like this and then i can just get
  • 00:05:49
    the job next week and so in a weird way
  • 00:05:51
    this job is almost like
  • 00:05:54
    enabling your escapist mentality right
  • 00:05:57
    so we have to be super careful about
  • 00:05:59
    what we're grateful for but of course
  • 00:06:00
    you're grateful for it because you're
  • 00:06:01
    like oh like now i don't actually have
  • 00:06:03
    external consequences that force me to
  • 00:06:05
    action and if i don't have external
  • 00:06:07
    consequences that force me to action
  • 00:06:09
    then i can continue like sort of being
  • 00:06:11
    escapist and it's like not that big of a
  • 00:06:13
    deal
  • 00:06:14
    right and so my mind seems to spiral out
  • 00:06:17
    of control and i want to run home and be
  • 00:06:19
    comfortable in my bubble so normally
  • 00:06:21
    when i take this kind of
  • 00:06:22
    when i look at this kind of post i would
  • 00:06:24
    talk about things like oh you know
  • 00:06:26
    where is the source of your escapism
  • 00:06:28
    what's going on we can maybe do that
  • 00:06:29
    down down the road
  • 00:06:30
    but what i really want to talk to y'all
  • 00:06:32
    what i really want to talk to you all
  • 00:06:33
    today about today is getting control of
  • 00:06:35
    your mind
  • 00:06:40
    and
  • 00:06:42
    i know it sounds kind of weird but like
  • 00:06:44
    we don't actually control our mind right
  • 00:06:46
    so our mind kind of does what it wants
  • 00:06:48
    to like for example i have patients who
  • 00:06:49
    have ocd so obsessive compulsive
  • 00:06:51
    disorder
  • 00:06:52
    and their mind will produce all kinds of
  • 00:06:54
    thoughts that they don't want
  • 00:06:56
    so our mind values particular things it
  • 00:06:58
    tells us to stay away from particular
  • 00:06:59
    things it does all kinds of stuff that
  • 00:07:03
    you know like isn't necessarily under
  • 00:07:04
    our control
  • 00:07:06
    and so one of the key things that i want
  • 00:07:07
    to share with you all today is how to
  • 00:07:09
    get control of your mind
  • 00:07:11
    and um because this is something that
  • 00:07:14
    it's kind of weird but just in the same
  • 00:07:15
    way that you can train your fingers to
  • 00:07:17
    play piano or you can train your palate
  • 00:07:20
    to you know taste different things or
  • 00:07:23
    you can train your legs to be able to
  • 00:07:25
    run or your cardiovascular system to be
  • 00:07:26
    able to run you can even there are
  • 00:07:28
    people who are free divers right that
  • 00:07:30
    will train their body to hold their
  • 00:07:31
    breath for like 10 minutes at a time see
  • 00:07:34
    we can train all manner of different
  • 00:07:36
    parts of ourself and one of the things
  • 00:07:37
    that we really don't get taught how to
  • 00:07:39
    train is our mind so what i'm going to
  • 00:07:41
    share with you guys today is nothing
  • 00:07:43
    about like sort of fixing the internal
  • 00:07:45
    part of the mind so let's say here's our
  • 00:07:46
    mind
  • 00:07:47
    and in the mind there's something you
  • 00:07:49
    know there's something bad in here this
  • 00:07:51
    is the fear of escapism down here and so
  • 00:07:53
    what a lot of times what we try to do at
  • 00:07:55
    healthy gamers we try to teach you okay
  • 00:07:56
    how do i take that fear of escapism and
  • 00:08:00
    kind of solve it within the mind so that
  • 00:08:02
    i'm no longer controlled by that fear
  • 00:08:05
    whereas instead what we're going to work
  • 00:08:07
    on today is we're not going to do
  • 00:08:08
    anything inside the mind we're going to
  • 00:08:10
    learn how to control it from the outside
  • 00:08:13
    right so we're going to learn how to get
  • 00:08:14
    our mind into shape and it can think
  • 00:08:16
    whatever it wants to in on the inside it
  • 00:08:18
    can it can have ocd in here it can have
  • 00:08:21
    depression in here it can have escapism
  • 00:08:24
    in here it can have whatever whatever
  • 00:08:26
    you want in here
  • 00:08:28
    and i know this sounds kind of weird but
  • 00:08:30
    like
  • 00:08:31
    i've even had success with this
  • 00:08:32
    especially with psychosis and psychotic
  • 00:08:34
    disorders so these are people like for
  • 00:08:36
    example with schizophrenia or
  • 00:08:37
    schizoaffective disorder and they're
  • 00:08:39
    hallucinating they're delusional and
  • 00:08:41
    what we've sort of discovered in
  • 00:08:42
    psychiatry is you can't like really fix
  • 00:08:44
    the delusion inside the mind or it's
  • 00:08:46
    very difficult to so when i'm sort of
  • 00:08:49
    working with patients who have psychosis
  • 00:08:51
    or
  • 00:08:52
    are delusional instead of trying to fix
  • 00:08:54
    the thing inside the mind what i train
  • 00:08:56
    them to do
  • 00:08:57
    is get control of the mind as a whole
  • 00:08:59
    okay
  • 00:09:00
    so then the question becomes okay how do
  • 00:09:02
    you get control of the mind as a whole
  • 00:09:04
    and so this is something that i've
  • 00:09:06
    steered a little bit clear of but i
  • 00:09:07
    honestly think it's like one of the most
  • 00:09:09
    useful concepts that i've ever learned
  • 00:09:13
    the reason i've steered clear from it is
  • 00:09:15
    because i don't have good scientific
  • 00:09:17
    support for it so i tend to steer clear
  • 00:09:18
    of some of the more spiritual ideas that
  • 00:09:21
    are not scientifically supported but you
  • 00:09:23
    know i think it's the best answer
  • 00:09:25
    so what i'm going to share with you all
  • 00:09:26
    today is the idea of the gunas
  • 00:09:30
    so in the yogic
  • 00:09:32
    conception of the world there are three
  • 00:09:34
    gunas or qualities
  • 00:09:38
    and those are
  • 00:09:39
    tamas
  • 00:09:41
    rajas
  • 00:09:42
    and sattvas
  • 00:09:45
    it's kind of weird but what they
  • 00:09:46
    basically what the yogis did in ancient
  • 00:09:48
    india
  • 00:09:49
    is
  • 00:09:50
    basically classify all things into these
  • 00:09:54
    three buckets so these are the
  • 00:09:56
    fundamental qualities so tamas is that
  • 00:09:59
    which is
  • 00:10:00
    inert
  • 00:10:01
    slow
  • 00:10:03
    dull
  • 00:10:04
    okay rajas is that which is active
  • 00:10:08
    passionate
  • 00:10:11
    dynamic
  • 00:10:14
    and satvas is balanced
  • 00:10:18
    calm
  • 00:10:19
    kind of equilibrium
  • 00:10:22
    so i know it sounds kind of weird like
  • 00:10:23
    but they just sort of said if you look
  • 00:10:25
    at all manner of things you can
  • 00:10:26
    basically divide them into these three
  • 00:10:29
    qualities so they looked at things like
  • 00:10:31
    food
  • 00:10:32
    so some foods will lead to inertness
  • 00:10:35
    slowness or dullness some foods will be
  • 00:10:39
    active
  • 00:10:40
    like engage passion or will make you
  • 00:10:42
    more dynamic and some foods will make
  • 00:10:44
    your mind like calm and balanced and
  • 00:10:47
    like sort of help you attain equilibrium
  • 00:10:49
    and so if you look at the diets of monks
  • 00:10:51
    so like the monk diet
  • 00:10:54
    doesn't really matter where you are
  • 00:10:55
    right so like you can look at catholic
  • 00:10:57
    monks you can look at buddhist monks you
  • 00:10:59
    can look at hindu monks essentially all
  • 00:11:01
    of them are going to have a more sativic
  • 00:11:03
    diet
  • 00:11:05
    so there are foods that we can eat that
  • 00:11:06
    will sort of encourage this kind of
  • 00:11:08
    thing but it's not just foods because
  • 00:11:09
    you can look at like discussions on the
  • 00:11:11
    internet right so there are going to be
  • 00:11:13
    some communities
  • 00:11:14
    which are going to push their
  • 00:11:17
    um so let's talk about communities
  • 00:11:20
    so there's some communities which are
  • 00:11:21
    going to lead to inertness in your life
  • 00:11:24
    right so like
  • 00:11:25
    if you hang out with these people
  • 00:11:27
    they're going to make you feel kind of
  • 00:11:28
    like dull and inert like your life is
  • 00:11:30
    going to be like sort of a blur there
  • 00:11:32
    are some communities that will make you
  • 00:11:34
    feel active and passionate right so like
  • 00:11:36
    politically active communities you know
  • 00:11:39
    regardless of what you kind of agree or
  • 00:11:40
    disagree with but like if you look at
  • 00:11:42
    protesters right so protesters are not
  • 00:11:44
    balanced and calm they're like very
  • 00:11:46
    active and passionate and dynamic and
  • 00:11:48
    you know things like that so like
  • 00:11:49
    there's some communities that will make
  • 00:11:51
    you dull and inert some things will sort
  • 00:11:53
    of activate you and sort of engage your
  • 00:11:55
    passion and some things will sort of
  • 00:11:57
    calm you down and sort of like
  • 00:11:59
    help you attain balance and equilibrium
  • 00:12:02
    right so there's like
  • 00:12:03
    it's kind of weird but they sort of like
  • 00:12:04
    looked at the world and they were like
  • 00:12:06
    okay these are the three buckets of
  • 00:12:08
    stuff
  • 00:12:09
    and so if you're someone who's kind of
  • 00:12:11
    stuck in your life like can't get
  • 00:12:13
    control of your mind
  • 00:12:15
    what we really want you to do is move
  • 00:12:17
    from thomas to rajas first and rajas to
  • 00:12:19
    saatvas eventually i'm not going to go
  • 00:12:21
    into too much more detail but this is
  • 00:12:24
    sort of like the goal of what we're
  • 00:12:25
    trying to do here okay
  • 00:12:28
    so then the question is okay so how do i
  • 00:12:29
    get control of my mind so now i'm gonna
  • 00:12:31
    now we're gonna get to how to control it
  • 00:12:34
    okay so what we're gonna do is kind of a
  • 00:12:36
    linear process where we're going to
  • 00:12:38
    start with one thing that will enable us
  • 00:12:40
    to do the other thing which will enable
  • 00:12:41
    us to do the next thing
  • 00:12:43
    so the first thing is if you want to
  • 00:12:44
    your mind wants so here's you
  • 00:12:47
    and here's your mind
  • 00:12:49
    and you guys fight
  • 00:12:51
    right
  • 00:12:53
    so
  • 00:12:54
    and this is something in order to
  • 00:12:56
    overcome your mind you need something
  • 00:12:57
    called willpower
  • 00:13:00
    so the first question is how do i get
  • 00:13:01
    willpower right like how what's
  • 00:13:03
    something that i can do to improve my
  • 00:13:04
    willpower so i did a really interesting
  • 00:13:06
    study i don't remember the citation
  • 00:13:08
    where they looked at teenagers in high
  • 00:13:10
    school
  • 00:13:11
    and looked at their sugar consumption
  • 00:13:13
    and what they essentially found is that
  • 00:13:15
    how unhealthy teenagers eat is
  • 00:13:18
    influenced by lots of different things
  • 00:13:21
    right so your environment and things
  • 00:13:22
    like that but there's one variable which
  • 00:13:25
    is quickly changeable which will almost
  • 00:13:28
    instantly alter your dietary habits this
  • 00:13:31
    can anyone guess what's the one thing
  • 00:13:33
    that you can do to eat healthier
  • 00:13:36
    anyone know
  • 00:13:40
    it's not availability
  • 00:13:42
    ah very good
  • 00:13:44
    sleep excellent
  • 00:13:46
    okay so willpower is a diminishing
  • 00:13:50
    resource
  • 00:13:53
    that's number one we know this okay so
  • 00:13:56
    if you guys have heard me talk about the
  • 00:13:58
    beat versus cookie study so i'll quickly
  • 00:14:00
    uh
  • 00:14:02
    explain this study i won't go into too
  • 00:14:04
    much detail
  • 00:14:05
    so a group of psychologists basically
  • 00:14:07
    wanted to measure willpower
  • 00:14:10
    and what they did is they took two
  • 00:14:11
    participants so group number one and
  • 00:14:14
    group number two and in group number one
  • 00:14:17
    they were in a waiting room and they
  • 00:14:19
    they put a tray of boiled beets in front
  • 00:14:21
    of them and then the
  • 00:14:23
    in the other group they put a tray of
  • 00:14:25
    freshly baked chocolate chip cookies
  • 00:14:27
    and they the people were given the
  • 00:14:29
    explicit instruction you are not allowed
  • 00:14:31
    to eat this this is for the people
  • 00:14:33
    there's like a party after after we're
  • 00:14:34
    done with this research study so this is
  • 00:14:36
    that we're just like putting the stuff
  • 00:14:37
    in the room you cannot eat it no eating
  • 00:14:39
    okay
  • 00:14:40
    so thankfully no one no one was a
  • 00:14:42
    degenerate and ate it anyway so every no
  • 00:14:44
    one everyone followed the instructions
  • 00:14:45
    but then the real test came afterward so
  • 00:14:48
    afterward they go into a room and
  • 00:14:50
    they're faced with an
  • 00:14:51
    impossible task
  • 00:14:54
    and they basically saw
  • 00:14:57
    how long until people like gave up to uh
  • 00:15:00
    uh on the task so like when like you
  • 00:15:03
    know how much willpower could they exert
  • 00:15:05
    to force themselves into the situation
  • 00:15:07
    and what they found is that the
  • 00:15:09
    willpower
  • 00:15:11
    was lower with the cookie group than it
  • 00:15:14
    was with the the beat group
  • 00:15:16
    okay and so what they sort of
  • 00:15:17
    essentially concluded and based on this
  • 00:15:19
    there have been other studies that have
  • 00:15:20
    been done is that like when you're
  • 00:15:22
    resisting the cookies you're actually
  • 00:15:23
    burning your willpower resource and then
  • 00:15:26
    you kind of run out of willpower faster
  • 00:15:27
    than other people
  • 00:15:29
    okay so where does willpower how do we
  • 00:15:31
    regenerate it we regenerate with sleep
  • 00:15:33
    so if you want to control your mind the
  • 00:15:36
    first thing the most important thing
  • 00:15:38
    that you can do is sleep
  • 00:15:40
    okay so quick tips we had a whole
  • 00:15:42
    lecture on sleep recently i think it was
  • 00:15:44
    even like close to two hours or
  • 00:15:45
    something so definitely go watch that
  • 00:15:48
    but i would say you know the key thing
  • 00:15:50
    to remember is um waking up
  • 00:15:54
    is easier than going to sleep
  • 00:16:00
    because you can like you can force
  • 00:16:01
    yourself to wake up right and then you
  • 00:16:03
    can have caffeine if you really need it
  • 00:16:05
    that's okay and then you kind of like
  • 00:16:06
    you know spend your day just kind of
  • 00:16:07
    chilling or whatever wait until you're
  • 00:16:09
    exhausted at night and then you know you
  • 00:16:11
    can fall asleep so i i like to also have
  • 00:16:14
    a heavy meal before sleep
  • 00:16:19
    um we're going to teach you guys a
  • 00:16:21
    technique called shavasana today is
  • 00:16:23
    meditation
  • 00:16:25
    and then the other thing that you can do
  • 00:16:26
    before sleep is audiobook helps a lot
  • 00:16:30
    like there's other things like weighted
  • 00:16:31
    blankets
  • 00:16:33
    etc but the first thing that you've got
  • 00:16:35
    to do is get your sleep under control
  • 00:16:37
    and i don't mean sleep perfectly every
  • 00:16:39
    single day i mean that the more you can
  • 00:16:42
    improve your sleep the more willpower
  • 00:16:44
    you're going to have and the more
  • 00:16:46
    willpower you're going to have the
  • 00:16:47
    easier it's going to be to do number two
  • 00:16:50
    so now you've slept let's say like you
  • 00:16:52
    work on it for like three or four days
  • 00:16:54
    you're able to sleep one more hour per
  • 00:16:56
    night that's like more restful like
  • 00:16:58
    we're not saying you have to fix
  • 00:16:59
    everything but it's tough for like a
  • 00:17:01
    couple days you get into the routine so
  • 00:17:02
    just start with sleep okay that's number
  • 00:17:04
    one
  • 00:17:05
    number two
  • 00:17:07
    is food
  • 00:17:09
    so what the yogis sort of discovered is
  • 00:17:11
    that the simplest way to have a more
  • 00:17:13
    balanced mind a less thomasic mind and
  • 00:17:16
    by the way giving into escapism is like
  • 00:17:18
    a thumbstick mind right so what do i
  • 00:17:20
    mean by that it means that
  • 00:17:22
    the escapist mentality leads to dullness
  • 00:17:26
    and inertness it moves you to inaction
  • 00:17:29
    so you're just sitting at home playing
  • 00:17:30
    video games instead of working right so
  • 00:17:32
    what we want to do is like remove thomas
  • 00:17:35
    from our life so if you're like if you
  • 00:17:36
    have motivational problems the less dom
  • 00:17:38
    sick you become the better off you're
  • 00:17:39
    going to be okay
  • 00:17:41
    i use this a lot in clinical practice
  • 00:17:42
    but there's not good science behind it
  • 00:17:44
    there's some good science actually
  • 00:17:45
    there's some science but it's it's
  • 00:17:47
    you know it's a little bit of a stretch
  • 00:17:50
    so adjust your food okay so this is
  • 00:17:53
    where like now that we have a little bit
  • 00:17:54
    more willpower hopefully what we can do
  • 00:17:56
    is make like a couple of healthier
  • 00:17:58
    choices i'm not saying go paleo i'm not
  • 00:18:00
    saying go keto you can do that if you
  • 00:18:02
    want to and you're able to but there's a
  • 00:18:03
    lot of stuff that we can do for food
  • 00:18:05
    that will actually make our mind like
  • 00:18:07
    much more light airy and like able to
  • 00:18:10
    work okay
  • 00:18:11
    so here's just a couple of things so
  • 00:18:14
    move from cola to seltzer
  • 00:18:18
    so we don't need that added sugar and
  • 00:18:19
    stuff i'm not saying you can't have a
  • 00:18:21
    cola from time to time but in general if
  • 00:18:23
    you regularly consume soda i'd say make
  • 00:18:26
    the shift to seltzer so what i've found
  • 00:18:28
    when when trying to help people overcome
  • 00:18:30
    like
  • 00:18:31
    soda addiction basically
  • 00:18:33
    is that the bubbles so like any time
  • 00:18:35
    you're trying to overcome an addictive
  • 00:18:37
    behavior you have to understand that
  • 00:18:39
    overcoming the addictive behavior
  • 00:18:41
    involves multiple components so when i'm
  • 00:18:43
    trying to help people with smoking
  • 00:18:44
    cessation
  • 00:18:47
    it turns out that cigarettes are
  • 00:18:48
    addictive for three reasons
  • 00:18:50
    okay number one is the nicotine this
  • 00:18:52
    everyone is aware of but here's the
  • 00:18:54
    problem here's where people trip up they
  • 00:18:56
    don't realize that nicotine or
  • 00:18:58
    cigarettes are addicted for more for
  • 00:18:59
    more reasons than nicotine right so the
  • 00:19:01
    second thing is that it gives people a
  • 00:19:03
    break
  • 00:19:05
    so people who smoke cigarettes will take
  • 00:19:07
    like smoke bricks and this is a huge
  • 00:19:10
    part of like why like cigarettes are so
  • 00:19:12
    addictive is like you step out of your
  • 00:19:14
    office like you step outside you like
  • 00:19:16
    spend five minutes just like chilling
  • 00:19:18
    relaxing kind of like having fun
  • 00:19:20
    sometimes it's also a source of like
  • 00:19:22
    socialization right so like you and your
  • 00:19:25
    coworkers go out for a smoke break
  • 00:19:27
    that's a huge part of the advantage of a
  • 00:19:29
    cigarette the other thing that's kind of
  • 00:19:31
    interesting is that there's like uh
  • 00:19:34
    what's this called there's a tactile
  • 00:19:35
    addiction to to cigarettes
  • 00:19:38
    it's kind of weird but a big part of
  • 00:19:40
    cigarettes is like fiddling with your
  • 00:19:42
    hands so what i find what i found is
  • 00:19:44
    that when people are like craving
  • 00:19:45
    nicotine right so if you're like craving
  • 00:19:47
    nicotine it's interesting because you
  • 00:19:48
    can give people gum that will like
  • 00:19:50
    supplement the nicotine you can give
  • 00:19:51
    them a patch that will supplement the
  • 00:19:52
    nicotine but that doesn't cure the
  • 00:19:54
    cigarette the smoking cessation right
  • 00:19:56
    instead like actually what you what you
  • 00:19:59
    kind of discover is that like so
  • 00:20:00
    replacing the nicotine if we check this
  • 00:20:02
    box people still like relapse and
  • 00:20:04
    continue smoking and why is that it's
  • 00:20:06
    because smoking is doing more than just
  • 00:20:08
    the nicotine
  • 00:20:09
    so there's the social aspect there's the
  • 00:20:11
    like taking a break like you know once
  • 00:20:12
    an hour once every other hour to like go
  • 00:20:14
    outside and like have a smoke um there's
  • 00:20:17
    the tactile addiction so oddly enough if
  • 00:20:19
    i want to help someone stop smoking you
  • 00:20:22
    know i may give them nicotine gum sure
  • 00:20:25
    but a real plan also involves sunflower
  • 00:20:27
    seeds
  • 00:20:29
    right
  • 00:20:30
    and like meditation breaks
  • 00:20:33
    or walks
  • 00:20:35
    and the most success i've had sort of
  • 00:20:36
    helping people overcome these is to like
  • 00:20:38
    target all of the aspects of the
  • 00:20:40
    addiction i know it sounds kind of
  • 00:20:42
    bizarre but what i found really works
  • 00:20:43
    well is you tell people to carry around
  • 00:20:44
    sunflower seeds and what they do is they
  • 00:20:46
    just like
  • 00:20:47
    like sunflower seeds are really tactile
  • 00:20:49
    like you do something with your hands so
  • 00:20:50
    they'll do every two hours they'll go
  • 00:20:52
    outside with a handful of sunflower
  • 00:20:53
    seeds they'll crack them it's sort of
  • 00:20:54
    like this very like simple like
  • 00:20:56
    mind-numbing kind of activity and
  • 00:20:58
    they'll like crack them they'll eat the
  • 00:21:00
    sunflower seeds they'll you know spit
  • 00:21:01
    out the shells and like something about
  • 00:21:04
    stepping outside of your office every
  • 00:21:05
    two hours chewing some nicotine gum
  • 00:21:07
    which tastes awful and then like you
  • 00:21:09
    know you you spit the sunflower seeds
  • 00:21:11
    and all that kind of stuff out somehow
  • 00:21:13
    works
  • 00:21:14
    so in that same way if we're trying to
  • 00:21:16
    overcome cola addiction
  • 00:21:18
    what we want to do is actually like
  • 00:21:20
    don't remove all the elements right so
  • 00:21:22
    there's the sweetness
  • 00:21:25
    but then the carbonation is actually a
  • 00:21:26
    big part of it
  • 00:21:29
    there's a there's just like a you you
  • 00:21:31
    burp afterward and that kind of feels
  • 00:21:32
    like good in some ways and like you have
  • 00:21:34
    it with food and it helps you burp
  • 00:21:36
    especially if you're eating unhealthy
  • 00:21:38
    things so there's like weird kind of
  • 00:21:39
    physiologic signals that you can sort of
  • 00:21:42
    take advantage of that's sort of a
  • 00:21:43
    tangent in the like smoking association
  • 00:21:45
    and stuff the first thing is like
  • 00:21:47
    replace cola with seltzer okay the thing
  • 00:21:49
    is just like try to eat healthy stuff i
  • 00:21:51
    know it sounds like so simple
  • 00:21:53
    and i know that we don't give you guys
  • 00:21:54
    concrete solutions so we're gonna kind
  • 00:21:56
    of do that today so another like example
  • 00:21:58
    is just like apples and peanut butter so
  • 00:22:00
    i think the key to
  • 00:22:02
    or another kind of nut butter
  • 00:22:05
    the key to like starting to eat a little
  • 00:22:07
    bit more satwik or a little bit more
  • 00:22:09
    like balancing or healthier is to make
  • 00:22:11
    small changes that are not don't require
  • 00:22:14
    a whole lot of willpower now you have a
  • 00:22:15
    little bit more willpower from the sleep
  • 00:22:17
    but apples and peter but it's like
  • 00:22:18
    delicious it'll like fill you up for a
  • 00:22:20
    while it'll increase your satiety it'll
  • 00:22:22
    be healthy
  • 00:22:24
    i'm not saying you have to use the
  • 00:22:25
    organic stuff to start right by all
  • 00:22:26
    means like get some peanut butter with
  • 00:22:28
    salt in it like it's not that big of a
  • 00:22:30
    deal
  • 00:22:31
    um i've already talked about oatmeal
  • 00:22:33
    before but i think oatmeal is like one
  • 00:22:34
    of the most op meals that you can eat
  • 00:22:36
    that's quite sathvic
  • 00:22:38
    right so oatmeal is going to be high in
  • 00:22:40
    fiber
  • 00:22:42
    and you can make it taste delicious
  • 00:22:44
    like with maple syrup
  • 00:22:48
    berries
  • 00:22:52
    cinnamon or you can go for a savory
  • 00:22:55
    oatmeal which i i didn't you know this
  • 00:22:57
    was a big discovery
  • 00:22:59
    soy green onion
  • 00:23:02
    tomato
  • 00:23:04
    and sesame oil
  • 00:23:06
    you'd be surprised it's almost like a
  • 00:23:08
    congee kind of thing
  • 00:23:10
    so like this is where you know you just
  • 00:23:11
    start to make like a couple of changes
  • 00:23:12
    and it's like what's your what's your
  • 00:23:14
    like alternative to this right is like
  • 00:23:16
    you're gonna go get like a breakfast
  • 00:23:17
    sandwich from like a a fast food
  • 00:23:19
    restaurant that's gonna be incredibly
  • 00:23:21
    thompson i'm going to slow you down make
  • 00:23:23
    you sluggish and you're screwed for the
  • 00:23:24
    rest of the day
  • 00:23:26
    right i know it's bizarre the savory
  • 00:23:27
    oatmeal really catches people like some
  • 00:23:29
    people think that this is like you're
  • 00:23:31
    insane if you do this but you don't
  • 00:23:33
    always want to eat something sweet and
  • 00:23:34
    this is like
  • 00:23:35
    thing is like this is delicious food
  • 00:23:37
    okay
  • 00:23:38
    and i'm going to give you guys my last
  • 00:23:40
    one my last satwik thing
  • 00:23:43
    okay
  • 00:23:44
    that i haven't disclosed to y'all before
  • 00:23:46
    butternut squash soup
  • 00:23:48
    this is the most opi like oatmeal and
  • 00:23:50
    butternut squash soup i think are the
  • 00:23:52
    most op
  • 00:23:53
    meals that you can make
  • 00:23:55
    so like butternut squash soup is like
  • 00:23:57
    it's delicious i kid you not and maybe
  • 00:23:59
    we'll do like a cooking stream or
  • 00:24:00
    something one day
  • 00:24:01
    basically you just take a butternut
  • 00:24:03
    squash you chop it in half you drizzle
  • 00:24:04
    it with olive oil and salt you stick it
  • 00:24:06
    in the oven you roast it
  • 00:24:08
    then what you do is you like scoop out
  • 00:24:10
    all the squash which is now soft you
  • 00:24:12
    stick it in a pot actually before you
  • 00:24:13
    stick it in a pot you take oil
  • 00:24:16
    garlic
  • 00:24:17
    onions
  • 00:24:19
    right so you like fry that up for a
  • 00:24:20
    little bit this is actually a little bit
  • 00:24:21
    thompson
  • 00:24:22
    garlic and onions but you know what
  • 00:24:24
    we're getting there
  • 00:24:25
    raj sick a little bit it's healthy for
  • 00:24:27
    your heart so there's good you know
  • 00:24:29
    there's good advantages to it and you
  • 00:24:30
    toss all that stuff in there you can put
  • 00:24:32
    in whatever else you want to you can put
  • 00:24:33
    in
  • 00:24:34
    celery you can put in tomatoes
  • 00:24:38
    i see you're clear of things like potato
  • 00:24:39
    but you can stick some of that stuff in
  • 00:24:40
    there you just cook it for a while you
  • 00:24:42
    can stick that stuff in the blender and
  • 00:24:44
    you can blend it up and then you like
  • 00:24:45
    season it right so the cool thing about
  • 00:24:47
    soup is like you can add all kinds of
  • 00:24:48
    stuff so i'll put a little bit of salt
  • 00:24:50
    in there smoked paprika goes a long way
  • 00:24:53
    it's going to have a lot of natural
  • 00:24:55
    sweetness from the squash and the onions
  • 00:24:56
    so you don't need any sugar i don't put
  • 00:24:58
    cream and crap like that i know a lot of
  • 00:24:59
    recipes will like add cream but like no
  • 00:25:01
    you just like it's like a vegetable soup
  • 00:25:03
    that's just amazing it's like and then
  • 00:25:06
    a squeeze of lime
  • 00:25:08
    if you want to go crazy you can put some
  • 00:25:10
    stuff like cumin or garam masala or
  • 00:25:12
    things like that but i think just
  • 00:25:13
    basically with this stuff pepper
  • 00:25:16
    you can even stick a jalapeno in there
  • 00:25:17
    if you want to like this is delicious
  • 00:25:19
    you can also freeze some of this stuff
  • 00:25:21
    if you want to right so like you cook
  • 00:25:23
    this stuff and like it tastes amazing
  • 00:25:25
    and you're getting like
  • 00:25:27
    you know tons of nutrients and
  • 00:25:28
    vegetables and stuff like that and that
  • 00:25:30
    will actually help you a lot so it'll
  • 00:25:32
    like clean out your mind okay
  • 00:25:35
    there's also a lot of stuff that we've
  • 00:25:37
    talked about you can find out this all
  • 00:25:38
    in dr k's guide about
  • 00:25:40
    gut brain health right so when you start
  • 00:25:42
    to eat some of these things it forms
  • 00:25:44
    healthy gut bacteria and as you form
  • 00:25:46
    healthy gut bacteria they make
  • 00:25:47
    neurotransmitter precursors and as you
  • 00:25:49
    make neurotransmitter precursors like
  • 00:25:51
    tryptophan and stuff like that it can
  • 00:25:53
    actually theoretically boost your
  • 00:25:55
    serotonin level and things like that so
  • 00:25:56
    like there's a lot of like science
  • 00:25:58
    behind some of this stuff
  • 00:26:00
    but now that we have good sleep we can
  • 00:26:02
    eat good food
  • 00:26:04
    once we start to eat good food and our
  • 00:26:05
    mind becomes less thomsic from that
  • 00:26:08
    angle
  • 00:26:09
    then what we're gonna do is number three
  • 00:26:11
    get out of the house
  • 00:26:18
    okay just get out of the house now i
  • 00:26:20
    know that weather permitting and
  • 00:26:22
    depending on where you are this may not
  • 00:26:23
    like if you're in like ontario or like
  • 00:26:25
    michigan or something it may be hard to
  • 00:26:26
    like get out of the house but as best as
  • 00:26:29
    you can like literally get out of the
  • 00:26:31
    house so even if it's going to a store
  • 00:26:33
    or like whatever like try as best as you
  • 00:26:36
    can try to get out of the house or get
  • 00:26:37
    out of your room or do whatever you can
  • 00:26:39
    if if it's freezing outside you can't do
  • 00:26:41
    that you know maybe you can't do that
  • 00:26:43
    now but at least then when it starts to
  • 00:26:45
    warm up do the best that you can
  • 00:26:47
    there's all kinds of important stuff
  • 00:26:48
    that happens here that's like
  • 00:26:50
    physiologic we've talked about this
  • 00:26:51
    before so plant aerosols
  • 00:26:55
    are really good for mood
  • 00:26:57
    particularly anxiety
  • 00:27:01
    there's all kinds of other stuff like
  • 00:27:02
    eye accommodation
  • 00:27:06
    so our our eyes if you think about the
  • 00:27:08
    way that our eyes evolved they did not
  • 00:27:10
    evolve to look at things that were like
  • 00:27:12
    three feet in front of me all day long
  • 00:27:14
    so you actually have these things called
  • 00:27:15
    your ciliary muscles which cause your
  • 00:27:18
    eyes to contract and or well the ciliary
  • 00:27:21
    muscles contract and so that alters the
  • 00:27:23
    shape of your your lens and your focal
  • 00:27:25
    length and then you kind of like are
  • 00:27:26
    looking at close by so the default
  • 00:27:29
    position for your eye is not like three
  • 00:27:30
    feet away it's actually like further
  • 00:27:32
    away so you want to relax your ciliary
  • 00:27:35
    muscles um by walking outside that's
  • 00:27:37
    like literally all it takes is then your
  • 00:27:39
    eyes will naturally relax they'll focus
  • 00:27:41
    on far things this can do all kinds of
  • 00:27:43
    things like reduce headache
  • 00:27:46
    there's just all kinds of good stuff um
  • 00:27:48
    there's some evidence that it actually
  • 00:27:49
    improves vision over time
  • 00:27:53
    but that's a bit
  • 00:27:55
    it's like correlative evidence and
  • 00:27:57
    cross-sectional
  • 00:27:58
    so we're not really sure about that but
  • 00:28:00
    get out of the house right so you'll get
  • 00:28:01
    some fresh air and things like that you
  • 00:28:02
    also get moving
  • 00:28:05
    so we don't want to be like sedentary
  • 00:28:06
    okay
  • 00:28:08
    so the next thing that we're going to do
  • 00:28:10
    so now that we've gotten out of the
  • 00:28:11
    house and we've gotten a little bit
  • 00:28:12
    refreshed we can actually do what most
  • 00:28:14
    people are expecting which is meditation
  • 00:28:16
    and yoga
  • 00:28:21
    so what i'm going to recommend is 20
  • 00:28:23
    minutes of meditation practice a day
  • 00:28:28
    and i'd start with alternate nostril
  • 00:28:30
    breathing
  • 00:28:35
    and then do ohm chanting
  • 00:28:38
    now you can mix it up if you want to but
  • 00:28:40
    if you're if you're coming from the
  • 00:28:41
    internet and this is your first exposure
  • 00:28:43
    to us these are the two things that i
  • 00:28:45
    would recommend once again there's a
  • 00:28:46
    whole module about this in dr k's guide
  • 00:28:48
    to mental health we teach you everything
  • 00:28:49
    that you're going to need to know about
  • 00:28:50
    meditation there but these are the two
  • 00:28:52
    things that i do like 10 minutes each
  • 00:28:55
    next thing that i'm going to say is 10
  • 00:28:56
    minutes
  • 00:28:59
    you can do more if you want to of surya
  • 00:29:01
    namaskar
  • 00:29:03
    so this is a set of 10 yoga postures
  • 00:29:06
    that'll like super balance you out right
  • 00:29:09
    so at the end of the day like this all
  • 00:29:11
    of this stuff is only like an hour to a
  • 00:29:14
    day like cooking a meal getting out of
  • 00:29:16
    the house and doing 30 minutes of
  • 00:29:18
    meditation and yoga is like an hour a
  • 00:29:20
    day
  • 00:29:21
    or sorry two hours a day let's say
  • 00:29:24
    and so the interesting thing here is
  • 00:29:25
    like this is what it takes to get your
  • 00:29:27
    get control of your mind
  • 00:29:29
    and if we go back to like this post what
  • 00:29:30
    we find is that
  • 00:29:32
    um
  • 00:29:34
    you know like there's a lot of stuff
  • 00:29:35
    here where like i can quit and join i
  • 00:29:37
    need to start doing this my mind seems
  • 00:29:39
    to spiral out of control i want to run
  • 00:29:41
    home and be comfortable in my bubble
  • 00:29:43
    like all of these things like you're
  • 00:29:44
    losing to your mind like sure we can try
  • 00:29:46
    to fix
  • 00:29:48
    whatever is inside the mind we can try
  • 00:29:49
    to fix this if we want to but if we just
  • 00:29:51
    get control of the mind as a whole you
  • 00:29:54
    don't have to even overcome your fear of
  • 00:29:56
    escapism there's a part of your mind
  • 00:29:58
    that will want to escape and you'll just
  • 00:30:00
    be like yeah we're not going to do that
  • 00:30:01
    today
  • 00:30:02
    you don't even have to fix it you can
  • 00:30:03
    just have it you can still like want to
  • 00:30:05
    escape and it won't work like you'll
  • 00:30:07
    just
  • 00:30:08
    once you're in control of your mind once
  • 00:30:10
    your willpower is there once you're more
  • 00:30:12
    sativic and more balanced you'll be able
  • 00:30:14
    to resist your desires better
  • 00:30:17
    now on to a couple of advanced things
  • 00:30:19
    okay so for those of you because now i
  • 00:30:21
    understand there are a lot of people in
  • 00:30:22
    our community that do this right
  • 00:30:24
    apparently we've got a bunch of oatmeal
  • 00:30:25
    eaters in chat so if you guys want more
  • 00:30:28
    advanced stuff to discipline your mind
  • 00:30:29
    eventually you can absolutely go you
  • 00:30:31
    know you can increase your meditation
  • 00:30:33
    time and things like that but i'm going
  • 00:30:34
    to give you guys other practices so
  • 00:30:36
    obviously you can sleep better you can
  • 00:30:38
    eat more scotic food you can cut out
  • 00:30:40
    meat if you want to
  • 00:30:42
    cut out oh by the way marijuana and
  • 00:30:44
    alcohol are both very very thompson
  • 00:30:46
    liquor is actually a little bit more raj
  • 00:30:48
    sick but
  • 00:30:49
    you know stimulates tend to be raj sick
  • 00:30:51
    so you want to cut out all those
  • 00:30:52
    substances too
  • 00:30:54
    or the other way to put it is if you are
  • 00:30:56
    using those substances it makes sense to
  • 00:30:59
    me that you're going to have trouble
  • 00:31:00
    getting control of your mind
  • 00:31:02
    so other things that you can do if you
  • 00:31:04
    really want to control your mind
  • 00:31:06
    other things you can do we've talked
  • 00:31:07
    about this before
  • 00:31:09
    no devices
  • 00:31:12
    in the toilet
  • 00:31:15
    right when you go to a number two you're
  • 00:31:17
    just gonna go in with no devices
  • 00:31:20
    okay number two
  • 00:31:23
    no devices
  • 00:31:25
    while eating
  • 00:31:31
    okay
  • 00:31:33
    all right so
  • 00:31:34
    let's talk about this for a second so
  • 00:31:36
    notice first of all the rebellion
  • 00:31:38
    right so what part of you is rebelling
  • 00:31:41
    what part of you is like oh my god i can
  • 00:31:44
    eat oatmeal i can go to sleep on time i
  • 00:31:46
    can do 30 minutes of yoga
  • 00:31:48
    but you're telling me to not use my
  • 00:31:51
    phone when i'm taking a dump
  • 00:31:54
    like look at the rebellion within you
  • 00:31:55
    like what are we talking about here
  • 00:31:57
    right like what's the real cost to like
  • 00:32:00
    not
  • 00:32:01
    using your phone while you're in the
  • 00:32:03
    bathroom
  • 00:32:04
    or like not watching something while you
  • 00:32:06
    eat
  • 00:32:07
    like just notice that like that's really
  • 00:32:09
    bizarre i'm not asking you to like
  • 00:32:11
    you know go into debt i'm not asking you
  • 00:32:14
    to donate a kidney i'm not asking you to
  • 00:32:17
    you know adopt a child
  • 00:32:19
    i'm not like there's no real like cost
  • 00:32:21
    here right and this is why i pick this
  • 00:32:23
    so specifically because the only cost is
  • 00:32:26
    like
  • 00:32:27
    your mind rebelling like it's just your
  • 00:32:29
    mind is like oh no we can't browse
  • 00:32:31
    reddit for like five minutes while i'm
  • 00:32:32
    taking it down for 10 minutes so it's
  • 00:32:34
    like oh my god how cruel
  • 00:32:37
    so this is a this is a really really
  • 00:32:38
    prime example of like who's in control
  • 00:32:42
    is it your mind or is it you now be
  • 00:32:43
    careful because if i say there's no cost
  • 00:32:45
    what your mind is gonna do it's gonna be
  • 00:32:47
    but like look at all the productive
  • 00:32:48
    stuff i can do
  • 00:32:50
    look at all i have so many i have so
  • 00:32:52
    much anime to watch i have so many of
  • 00:32:53
    these youtube lectures on motivation to
  • 00:32:55
    watch while i eat it's me being
  • 00:32:57
    productive
  • 00:32:58
    it's me being productive that's like the
  • 00:33:00
    last hallmark of the addicted mind is
  • 00:33:02
    like telling you some kind of good
  • 00:33:04
    rationalization so it's like no no it
  • 00:33:05
    will cost you something no the marijuana
  • 00:33:07
    is good for my insomnia and my anxiety
  • 00:33:09
    no no we need we need it bro no like we
  • 00:33:12
    don't need it we're not like addicted
  • 00:33:14
    but like we need it
  • 00:33:15
    no i'm sorry we don't need it but like
  • 00:33:17
    think about everything you're gonna lose
  • 00:33:18
    if you don't get it that's what it is
  • 00:33:20
    right that's the thought process
  • 00:33:22
    right it's a we don't need it we're not
  • 00:33:24
    addicted but it's just like think about
  • 00:33:25
    the efficiency the loss and efficiency
  • 00:33:27
    oh my god we can't be inefficient
  • 00:33:29
    oh sure like we can play video games for
  • 00:33:31
    eight hours a day but like we've got to
  • 00:33:32
    use those five minutes on the toilet to
  • 00:33:35
    research jobs on linkedin which is not
  • 00:33:38
    what you do anyway
  • 00:33:39
    right
  • 00:33:40
    so like these are the two things that if
  • 00:33:42
    you want to get control of your mind
  • 00:33:43
    just like don't do devices while eating
  • 00:33:45
    and this is the bizarre thing is once
  • 00:33:47
    you it feels really hard until you do it
  • 00:33:50
    and once you actually do it like if you
  • 00:33:52
    sit down with like let's say a bowl of
  • 00:33:53
    like butternut squash soup and you just
  • 00:33:55
    eat it without doing anything it tastes
  • 00:33:57
    amazing like you're gonna have a
  • 00:33:58
    wonderful experience you're actually
  • 00:33:59
    gonna enjoy you don't even need the
  • 00:34:00
    device
  • 00:34:02
    it feels actually really good like go
  • 00:34:04
    grab some apples and peanut butter it's
  • 00:34:05
    kind of nice where i live because i'm
  • 00:34:07
    i'm down south like in in the southern
  • 00:34:08
    united states but like i'm gonna step
  • 00:34:10
    outside and and have some apples and
  • 00:34:12
    peanut butter and like you just sit
  • 00:34:13
    outside in your backyard and you're just
  • 00:34:14
    kind of like enjoying yourself like it's
  • 00:34:16
    great
  • 00:34:17
    right so here are the advanced
  • 00:34:18
    techniques
  • 00:34:21
    because as it turns out you know there
  • 00:34:23
    are a lot of advanced people in our
  • 00:34:24
    community so you could try these two
  • 00:34:26
    things these are really great willpower
  • 00:34:28
    building exercises and generally
  • 00:34:29
    speaking we here at hg don't like you
  • 00:34:31
    know emphasize the willpower route but
  • 00:34:33
    at the same time it is like a really
  • 00:34:34
    important route
  • 00:34:36
    we sort of emphasize understanding so if
  • 00:34:37
    you guys want to get control of your
  • 00:34:39
    mind here's how you do it
  • 00:34:41
    right we can talk about the escapism and
  • 00:34:42
    stuff like that so questions
  • 00:34:52
    so you know people are asking about
  • 00:34:53
    reading
  • 00:34:55
    so notice notice the last bastion of the
  • 00:34:57
    mind
  • 00:34:59
    when all devices are removed can i read
  • 00:35:03
    can i read
  • 00:35:05
    so
  • 00:35:07
    this is where like sure you can read you
  • 00:35:10
    know i think it's okay
  • 00:35:11
    but like why do you need to like do you
  • 00:35:14
    really need to read for that five or ten
  • 00:35:15
    minutes there's like 24 hours in a day
  • 00:35:17
    you're sleeping for let's say like six
  • 00:35:19
    to nine of them
  • 00:35:20
    and like you need the it's like you poop
  • 00:35:22
    maybe once a day we're talking about
  • 00:35:24
    like a five minute loss here
  • 00:35:26
    right
  • 00:35:28
    desperate to what like your mind so
  • 00:35:30
    notice that desperation notice how much
  • 00:35:32
    your mind craves stimulation so this is
  • 00:35:34
    the key thing to understand
  • 00:35:36
    is that
  • 00:35:37
    when you give in to that mind
  • 00:35:40
    that's the same thing is like quitting
  • 00:35:42
    your job and going home it assigns too
  • 00:35:44
    much value to gaming and sleeping and
  • 00:35:46
    hanging so like you don't want to give
  • 00:35:47
    in to that value
  • 00:35:49
    like the more that you give in to what
  • 00:35:50
    the mind wants even in the smallest
  • 00:35:52
    little way
  • 00:35:53
    you are creating a system where it's in
  • 00:35:56
    control
  • 00:35:57
    so i'd say like don't do any of it and
  • 00:35:58
    then your mind is like but then what am
  • 00:36:00
    i gonna do and you're like you're gonna
  • 00:36:01
    be bored for like five minutes it's
  • 00:36:03
    gonna be 300 seconds count to 300 for me
  • 00:36:06
    and then your mind is like
  • 00:36:08
    but if you literally want to know how do
  • 00:36:10
    i get control of my mind there are some
  • 00:36:12
    things that it wants and you tell it no
  • 00:36:16
    and then it
  • 00:36:17
    whines and weedles and tries to trick
  • 00:36:19
    you and if you let it trick you you're
  • 00:36:21
    not going to control it it's going to
  • 00:36:22
    control you
  • 00:36:23
    but if you you know
  • 00:36:25
    if you do a good job it'll
  • 00:36:28
    it'll listen
  • 00:36:29
    and then over time it'll start listening
  • 00:36:31
    more and then you're going to tell it
  • 00:36:32
    like it's going to be like i want to
  • 00:36:34
    play a video game but now you've
  • 00:36:35
    practiced right now it's trained so
  • 00:36:36
    you're going to say sorry we're not
  • 00:36:38
    going to play a video game right now
  • 00:36:39
    we're gonna actually go exercise for an
  • 00:36:41
    hour and then after we're done
  • 00:36:42
    exercising then we're gonna play a video
  • 00:36:43
    game and then you will discover
  • 00:36:44
    something miraculous
  • 00:36:46
    which is after you train your mind to
  • 00:36:48
    listen to you and then you play the
  • 00:36:50
    video game after exercising the video
  • 00:36:52
    game is actually more fun than if you
  • 00:36:54
    would have like once you like if you go
  • 00:36:56
    work out and then you feel like kind of
  • 00:36:57
    tired and exhausted
  • 00:37:01
    the numbers
  • 00:37:03
    if
  • 00:37:04
    if your mind is like tired from working
  • 00:37:06
    out like the game is gonna be more fun
  • 00:37:07
    too
  • 00:37:10
    okay
  • 00:37:11
    counting game yes look at how look at
  • 00:37:14
    how the mind latches on to that
  • 00:37:16
    so notice what's happening now chat
  • 00:37:19
    here i am telling you how to get control
  • 00:37:21
    of your mind and what does your mind do
  • 00:37:23
    quick quick bring out the memes bring
  • 00:37:25
    out the memes don't listen to what he's
  • 00:37:26
    saying distract everyone start counting
  • 00:37:29
    start counting oh my god oh my god we
  • 00:37:31
    have to count count count anything but
  • 00:37:34
    but listening to this oh my god
  • 00:37:37
    quickly quickly the memes let's start so
  • 00:37:38
    let's let's say something funny
  • 00:37:43
    you see this we're now we're counting
  • 00:37:44
    numbers oh my god this is so funny let's
  • 00:37:49
    did we distract ourselves enough so that
  • 00:37:51
    we have to stay we can use the cell
  • 00:37:52
    phone in the bathroom now did we
  • 00:37:53
    distract ourselves
  • 00:37:55
    did we forget what we were talking about
  • 00:37:56
    did we did it work
  • 00:37:58
    did it work
  • 00:37:59
    quick count more count more oh my god oh
  • 00:38:02
    my god let's be funny and stop paying
  • 00:38:06
    attention because that's what's
  • 00:38:07
    happening right you guys see that you're
  • 00:38:09
    like oh
  • 00:38:09
    your mind is like let's do this it's
  • 00:38:11
    gonna be funny i'm gonna i'm gonna type
  • 00:38:13
    three and two
  • 00:38:15
    so funny so funny so funny so funny now
  • 00:38:18
    i'm going to type 33 oh my god it's so
  • 00:38:21
    much fun
  • 00:38:23
    and thus do we
  • 00:38:25
    stop learning and start giving in to the
  • 00:38:28
    mind's desire to like meme and entertain
  • 00:38:30
    itself
  • 00:38:32
    right
  • 00:38:34
    okay
  • 00:38:36
    questions
  • 00:38:44
    yeah so i'll summarize
  • 00:38:46
    so let's go ahead and kind of do a quick
  • 00:38:49
    summary okay
  • 00:38:50
    so
  • 00:38:53
    a lot of times when we're confronted
  • 00:38:54
    with things like escapism
  • 00:38:56
    our goal is to fix the escapism on the
  • 00:38:59
    inside of our mind right
  • 00:39:01
    so people will say things like oh i'm
  • 00:39:02
    you know i want to escape
  • 00:39:05
    and then the next thing that sort of
  • 00:39:06
    happens we can have we can be depressed
  • 00:39:08
    we can be anxious whatever our solutions
  • 00:39:10
    tend to be
  • 00:39:12
    to try to fix the inside of the mind so
  • 00:39:15
    that we no longer have to deal with it
  • 00:39:17
    but there's another pathway that we have
  • 00:39:19
    which is to not fix what's on the inside
  • 00:39:21
    of the mind but just get control of the
  • 00:39:23
    mind as a whole so the mind does what we
  • 00:39:25
    want it to whether it feels a particular
  • 00:39:27
    way or not so i'll give you guys kind of
  • 00:39:28
    an example if i'm anxious about going to
  • 00:39:30
    a party
  • 00:39:32
    what i can do is just i can try to deal
  • 00:39:34
    with my internal anxiety so i'm no
  • 00:39:35
    longer anxious going to the party or
  • 00:39:37
    what i can do
  • 00:39:39
    is just command my mind and say hey
  • 00:39:41
    we're gonna go to the party anyway it's
  • 00:39:43
    okay if you're a little bit anxious like
  • 00:39:44
    not a big deal we're gonna do it anyway
  • 00:39:46
    and then the mind will be like super
  • 00:39:48
    super upset but if we've trained our
  • 00:39:49
    mind properly it'll do it anyway so we
  • 00:39:52
    don't even need to be like we don't have
  • 00:39:53
    to fix the inside of our mind we can
  • 00:39:55
    just control it so controlling our mind
  • 00:39:58
    involves understanding this concept of
  • 00:40:00
    the gunas which is what a lot of this
  • 00:40:02
    stuff is baked into but this idea that
  • 00:40:04
    different kinds of activities or
  • 00:40:05
    exercises or foods that we engage in
  • 00:40:08
    will make our mind more inert dull or
  • 00:40:10
    slow more active passionate or dynamic
  • 00:40:13
    or more balanced calmer in a state of
  • 00:40:15
    equilibrium and so how do we do that it
  • 00:40:18
    starts with sleep once we sleep more or
  • 00:40:20
    sleep healthier we're going to have more
  • 00:40:22
    willpower and then we can start making
  • 00:40:23
    some of the other changes that we need
  • 00:40:25
    to make so if i had started by saying
  • 00:40:27
    adjust your diet and you're not sleeping
  • 00:40:29
    properly like it's going to be hard to
  • 00:40:30
    stick to a diet
  • 00:40:32
    right so
  • 00:40:34
    now that we're sleeping properly we can
  • 00:40:36
    make easy adjustments to our diet we
  • 00:40:38
    don't want to eat like super untasty
  • 00:40:40
    foods we want to find light healthy
  • 00:40:42
    foods that also taste good so the three
  • 00:40:45
    things are moving to seltzer moving to
  • 00:40:46
    apples and peanut butter oatmeal
  • 00:40:48
    butternut squash soup these are just
  • 00:40:50
    some examples okay
  • 00:40:52
    now that we've eaten well
  • 00:40:54
    so our mind is going to be a little bit
  • 00:40:56
    more compliant once it gets these kind
  • 00:40:58
    of good healthy light foods so we're
  • 00:41:00
    going to feel like you know because
  • 00:41:02
    sometimes you just don't like i don't
  • 00:41:03
    feel like getting out of the house i
  • 00:41:04
    just like feel i don't feel like it
  • 00:41:07
    right and some of that sentiment that
  • 00:41:09
    feeling of not wanting to get out of the
  • 00:41:11
    house actually has to do with diet
  • 00:41:12
    because if you eat like crap you don't
  • 00:41:13
    feel like doing anything but if you eat
  • 00:41:15
    like healthy food you're gonna feel like
  • 00:41:17
    more energetic
  • 00:41:19
    so then get out of the house
  • 00:41:20
    and then once you're out of the house
  • 00:41:22
    you get a breath of fresh air then you
  • 00:41:23
    can start doing like meditation and yoga
  • 00:41:25
    you're gonna do 20 minutes of meditation
  • 00:41:26
    and 10 minutes of yoga
  • 00:41:28
    and then if you've done all that stuff
  • 00:41:29
    you've got the basics down you've got a
  • 00:41:31
    job you do meditate every day if you're
  • 00:41:32
    like one of those chads
  • 00:41:34
    then you want to move on to hard mode
  • 00:41:36
    then you can do no devices in the toilet
  • 00:41:38
    and no devices while eating like don't
  • 00:41:39
    watch anything while you're eating just
  • 00:41:41
    eat
  • 00:41:44
    right and then then everyone goes to
  • 00:41:46
    like everyone's totally fine oh yeah
  • 00:41:48
    like eating oatmeal like i can handle
  • 00:41:49
    that but asking me to give up my device
  • 00:41:51
    no no no and then what we see is that
  • 00:41:53
    the mind wants it right because what it
  • 00:41:55
    wants to avoid is like oh my god like
  • 00:41:58
    i need it i need it the mind wants it so
  • 00:42:00
    so bad so that's how you get control of
  • 00:42:03
    your mind by doing limited things
  • 00:42:06
    that sort of make it easy for your mind
  • 00:42:08
    to be more compliant right so this is
  • 00:42:10
    going to shape this stuff up here is
  • 00:42:12
    going to shape the mind and then as we
  • 00:42:13
    move down to the advanced techniques now
  • 00:42:15
    that the mind is more pliable you'll
  • 00:42:17
    have set up a situation where it will
  • 00:42:20
    require less willpower because you'll be
  • 00:42:22
    sleeping well eating well things like
  • 00:42:24
    that
  • 00:42:25
    okay
  • 00:42:27
    step three become a buddha absolutely
  • 00:42:31
    all right
  • 00:42:41
    so someone's asking how do you deal with
  • 00:42:43
    hours of boredom when you're so used to
  • 00:42:45
    stimulation it's torture so you don't
  • 00:42:47
    start with hours you start with minutes
  • 00:42:51
    right
  • 00:42:52
    so like how do you deal with hours of
  • 00:42:53
    boredom i'm not sure but here's the
  • 00:42:54
    other thing if you get like tons of
  • 00:42:56
    stimulation through technology for
  • 00:42:58
    example you're bored anyway you're just
  • 00:43:00
    stimulated and bored and you're dull and
  • 00:43:02
    bored you're like thumb sick and
  • 00:43:04
    stimulated it's like terrible right so
  • 00:43:06
    you start by by like small amounts of
  • 00:43:10
    calculated withdrawal from like
  • 00:43:12
    stimulating stuff
  • 00:43:16
    start small
  • 00:43:17
    it's like how do you lift a hundred
  • 00:43:18
    pounds you start by lifting five
  • 00:43:22
    same way you do anything in life
  • 00:43:26
    uh so is listening to music when leaving
  • 00:43:27
    the house fine yeah sure listen to music
  • 00:43:30
    it's okay
  • 00:43:36
    do that for a while and then
  • 00:43:38
    you know
  • 00:43:39
    try not listening to music and see which
  • 00:43:40
    one you prefer
  • 00:43:48
    okay
  • 00:43:50
    all right
  • 00:43:57
    okay
  • 00:43:58
    so is someone saying hi doctor i'm a
  • 00:44:00
    neat what do you do this
  • 00:44:03
    start with this
  • 00:44:04
    right this is where like then your mind
  • 00:44:06
    will be in a state to do the other
  • 00:44:08
    things
  • 00:44:10
    okay
  • 00:44:22
    you
الوسوم
  • control mental
  • evasión
  • fuerza de voluntad
  • dieta saludable
  • meditación
  • yoga
  • rutina diaria
  • gestión del tiempo
  • superación personal
  • desarrollo personal