00:00:00
sleep at 1 p.m. from the moment I woke
00:00:02
up I was just simply scrolling this is
00:00:04
me few days back when I was having a
00:00:06
brain dirt but luckily I came across
00:00:08
some scientific methods that not just
00:00:10
instantly motivated me to get out of it
00:00:12
but also made me more consistent and
00:00:14
disciplined in all of my goals in this
00:00:16
video I'll share the scientific methods
00:00:17
that not just instantly get you out of a
00:00:19
head but also in any situation where you
00:00:21
feel you have no motivation to
00:00:24
study for most of us we have that one
00:00:27
exam that decides the fate of our life
00:00:28
this the one exam that gives our dream
00:00:30
job the dream University but despite
00:00:32
knowing that why can't be more
00:00:34
disciplined and driven towards cracking
00:00:35
the exam in my bachelor I had a friend
00:00:37
let's call him John Cena unlike real
00:00:39
John Cena where you can't see me oh
00:00:41
believe me we all can see you my friend
00:00:44
John Cena even while semester exams are
00:00:46
going on we can see him all day in bed
00:00:48
scrolling and he graduated jobless no
00:00:50
surprise I to graduated jobless that
00:00:52
tragedy I'll share some other day you
00:00:55
but after graduation like most Engineers
00:00:57
we decided to prepare for government
00:00:59
exam so me John Cena along with some
00:01:02
couple of friends we went to Hyderabad
00:01:03
prepare for gate from start of coaching
00:01:06
in May I at least study every day Revis
00:01:08
topics discussed in the class but John
00:01:10
Cena after investing 1 lakh for coaching
00:01:13
and 7K monthly expenses for St he isn't
00:01:15
studying except attending classes days
00:01:17
pass months pass after months in January
00:01:20
which is around 1 month before the exam
00:01:22
that's when I had first scene John Cena
00:01:25
started putting some serious efforts now
00:01:27
this is cronic procrastinate now the
00:01:29
truth is whether whether you are a
00:01:30
chronic procrastinator or occasional
00:01:32
procrastinator the solution is same and
00:01:34
surprisingly simple let's see how in
00:01:36
solving the procrastination puzzle book
00:01:38
author Tim cycle mentions be
00:01:40
procrastinate because the task in front
00:01:42
creates certain negative feelings so to
00:01:43
feel good be procrastinate negative
00:01:46
feelings what are we talking about but
00:01:47
before checking out in the later parts
00:01:49
of the video we'll see gogin method
00:01:51
which is an instant solution to make our
00:01:53
study when we have zero motivation but
00:01:55
we don't just want to have a short-term
00:01:57
solution we want to stay consistent till
00:01:59
achieve our goals that's why we'll see
00:02:01
two long-term solutions for two big
00:02:03
problems for long-term consistency for
00:02:05
checking it out if you are someone who
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let's come back to the video LLY six
00:03:02
qualities in a task that will cause
00:03:03
negative feelings first boring let's
00:03:05
take Instagram Instagram is engaging
00:03:08
algorithms work in such a way that it
00:03:10
will recommends content which you will
00:03:12
most likely watch enjoy and react while
00:03:15
studying is boring second unstructured
00:03:18
how many of you can relate to this but
00:03:19
before the start of study we have vague
00:03:21
idea of studying many things but we
00:03:23
didn't plan what to do in what order to
00:03:25
do and when to do and that causes
00:03:28
confusion and negative feeling third
00:03:30
lack of personal meaning let's assume we
00:03:32
are preparing for up and if in some
00:03:34
interview a upsc Topper says my J
00:03:36
preparation gives a good Ed in problem
00:03:38
solving it is true of course but just
00:03:40
because that we can't study J right that
00:03:42
is not a meaningful task for us four
00:03:44
lack of intrinsic reward the more a task
00:03:46
is rewarding the more our brain loves to
00:03:48
do social media gives instant dopamine
00:03:50
hits dopamine is a chemical that get
00:03:52
released in our brain when we do
00:03:54
something we like like when we had sex
00:03:56
or having favorite piece of food but
00:03:58
studying doesn't give it immediately
00:04:01
five difficulty level let's say we plan
00:04:02
to study an entire subject in one day
00:04:04
most likely for most of us that task is
00:04:07
very difficult so we most likely
00:04:09
procrastinate six frustration one thing
00:04:12
that recently happened with me is I
00:04:14
bought MBE airpods and I had a problem
00:04:16
in it and I want to claim warranty but
00:04:18
for claiming it I have to go to their
00:04:20
website to upload the invo which I had
00:04:22
to download from Amazon that's okay but
00:04:24
I also had to record a video explaining
00:04:26
the problem with the ear and I had to
00:04:28
send it to my Mac and then I have to
00:04:30
upload it this is frustrating so I keep
00:04:33
cating for more than a week generally it
00:04:35
doesn't necessarily a task has to have
00:04:37
all of these six qualities to make us
00:04:39
procrastinate even one or two qualities
00:04:42
is enough to make us procrastinate so
00:04:44
our job is to identify what quality in a
00:04:46
TS that causes us procrastination and we
00:04:49
have to Simply turn it off now the
00:04:51
question is how first handling bordom in
00:04:54
2024 May I've been hospitalized and to
00:04:56
recover from illness it took me 30 days
00:04:58
and once I came back back to IIT Madras
00:05:00
I had zero motivation to work on
00:05:02
anything so I took my flas filled with
00:05:04
coffee went to library and started
00:05:06
studying and I felt engagement towards
00:05:08
the work another way I try to make my
00:05:11
work more attractive is setting my desk
00:05:13
little cool plus a coffee it creates
00:05:15
engagement and I like studying in an
00:05:17
engagement because it gives that
00:05:19
cinematic feel you know second handling
00:05:22
unstructured simple have a clear plan
00:05:24
every day make a to-do list of what you
00:05:26
want to do in what order you want to do
00:05:28
and block time for when you are going to
00:05:30
do if you're getting started with
00:05:31
planning you can check out my simple
00:05:33
notion template it's in my telegram
00:05:34
links below and in telegram group you
00:05:36
can access it any time which is spinned
00:05:39
in the top of the group so just be aware
00:05:41
of that third handling lack of personal
00:05:43
meaning for most of us we know studying
00:05:45
for gate or UPC or J is Meaningful so
00:05:49
studying related to it it won't cause
00:05:51
any negativity yet to emphasize this
00:05:53
more to our brain try visualization
00:05:56
technique every day when you wake up
00:05:57
just sit idle for 2 minutes visual
00:05:59
visualize the life that you will get
00:06:01
while cracking this job visualize a
00:06:03
success it increases the desire for the
00:06:05
goal four lack of intrinsic rewards it's
00:06:08
very simple you have to give reward if
00:06:09
you study for 15 minutes then reward
00:06:11
yourself with 10 minutes of music or do
00:06:14
something you like another way of giving
00:06:15
rewards is concurrent rewards like I
00:06:17
know one of my friend he goes for run
00:06:19
every day and I asked him how are you so
00:06:21
consistent he says running plus music is
00:06:23
a very satisfying feeling you have to be
00:06:25
very creative here because when I do my
00:06:28
chores I'm comfortable listening to
00:06:30
music but often for studies what works
00:06:33
for me is focused music be creative and
00:06:36
come up with what works for you fifth
00:06:38
handling frustration studying sometimes
00:06:40
is frustrating sometimes we study hard
00:06:43
but we can't understand or we can't
00:06:45
score in exams in this case get help
00:06:47
like there is a popular rule called 15
00:06:49
minute rule which says if you have
00:06:50
trouble understanding a concept put
00:06:52
effort for 15 minutes then go get help
00:06:55
sixth handling difficulty the best
00:06:57
strategy here is breaking the difficulty
00:06:59
task into many easy task and Achieve one
00:07:01
by one now one more medicine for
00:07:03
procrastination and above all of this is
00:07:06
deadline so have a plan with clear
00:07:07
realistic deadlines on daily weekly and
00:07:10
monthly basis you will be amazed how
00:07:11
much you had accomplished by the end of
00:07:13
the next year now this is one side of
00:07:14
the coin where we are not studying
00:07:16
because studying is the cause of the
00:07:18
problem what if we are the reason we are
00:07:20
not studying for our goals for example
00:07:22
let's assume a person named rock you
00:07:24
can't see me when you playing peekaboo
00:07:26
you can't see me you can't see me oh
00:07:28
believe me we all can see you rock
00:07:31
decide to prepare for gate exam he
00:07:33
relentlessly put effort for one year but
00:07:35
unfortunately not able to crack it he
00:07:37
persevered and put efforts for one more
00:07:39
year again he failed now rock is
00:07:41
demotivated and he decides to quit now
00:07:44
what to do there is a popular motivation
00:07:46
Theory the expectation Theory posted by
00:07:48
Victor haral broom in 1964 says that a
00:07:51
person's motivation depends mainly on
00:07:53
expectancy for example let's say you
00:07:55
went to attend classes in your coaching
00:07:57
Institute and if I come and give a Max
00:07:58
challenge for 10,000 rupees who will be
00:08:00
the person who is most motivated to
00:08:02
participate definitely it will be the
00:08:04
person who is good at Max right because
00:08:06
he knows if he walks he will win for
00:08:08
sure the idea behind this theory is
00:08:10
knowing that your hard work will
00:08:12
guaranteed to give you result is a
00:08:14
powerful motivator and if you lose that
00:08:16
confidence you will lose motivation so a
00:08:18
practical solution is if you are someone
00:08:20
who thinks you are not good in studies
00:08:22
remember you are your system James Clear
00:08:24
famously said in automic habits forget
00:08:26
about goals focus on systems ins for
00:08:28
example if you can't able to understand
00:08:30
Concepts it's not your fault the problem
00:08:31
is in the study system of yours now in
00:08:33
my research I discovered there are two
00:08:34
different kinds of doubt there's
00:08:35
self-doubt and idea doubt self-doubt is
00:08:37
paralyzing it leads you to free but idea
00:08:39
doubt is energized it motivates you to
00:08:41
test to experiment to refine Barbara o
00:08:43
famously said intention to learning is
00:08:45
useful only if you have the right
00:08:47
learning strategy if you can't able to
00:08:48
memorize learn how to memorize
00:08:50
effectively if you can't able to solve
00:08:52
problems faster learn how to increase
00:08:53
problem solving skills so fundamentally
00:08:55
set the systems right now we had seen
00:08:57
how to make oneself study when the task
00:08:59
is the problem or when we are the
00:09:01
problem but but what if these two
00:09:03
reasons are not for you like few days
00:09:05
back I went into your brain red or you
00:09:07
might be like Ru I don't know what is
00:09:09
going on in my life I need an immediate
00:09:11
short-term solution then welcome
00:09:16
to gogging solution it is a solution to
00:09:19
make yourself stady right now no matter
00:09:22
what is your problem now how many of you
00:09:23
know David go I have a 17-year-old son
00:09:26
year ago he was suicidal and in a really
00:09:29
bad place you saved his life described
00:09:32
as one of the toughest men on the planet
00:09:34
just an absolute sad he the only man in
00:09:36
history to complete Elite Training as a
00:09:38
Navy SE Army Ranger and the Air Force
00:09:40
tactical air controller train he's a
00:09:42
retired United States Navy seed had
00:09:44
completed 60 Ultra marathons trath and
00:09:47
Ultra trath in 2013 he made a Guinness
00:09:50
record of making 4030 pull-ups in a row
00:09:53
he is literally a man with insane
00:09:55
willpower now what is willpower but if
00:09:58
we get on the treadmill to together
00:10:00
right there's two things you're getting
00:10:02
off first or I'm going to die will power
00:10:05
is a capacity to overrate elings or
00:10:07
impulse and perform the action let's say
00:10:10
you are taking pullups after some time
00:10:11
you will experience pain and your mind
00:10:13
tells you to stop despite that if you
00:10:15
continue to take pull-ups with the pain
00:10:17
that means that means your willow is in
00:10:19
action and that is the foundation of our
00:10:21
goggin meth and the problem is Willow is
00:10:24
like a glass of water it depletes the
00:10:26
more you use it so I created an
00:10:27
evidence-based five step method method
00:10:29
which will make your study session from
00:10:31
getting started to studying for 10 to 12
00:10:33
hours or more step one gogin yourselves
00:10:35
to study table use your willpower just
00:10:37
overr your thoughts turn that
00:10:39
motivational bgm on and force yourself
00:10:41
to get back to the desk step two decide
00:10:43
on one specific task now we came to Des
00:10:46
for study now what to study as we have
00:10:48
seen from research by Tim cycle lack of
00:10:50
clarity of what to do leads to
00:10:52
procrastination so write down all the
00:10:54
things you think you want to study
00:10:56
around that one thing you want to study
00:10:59
right now step three clear up your study
00:11:01
space fluttered study space is
00:11:03
unattractive follow these four steps to
00:11:05
make your study space more attractive
00:11:07
one throw everything out that isn't
00:11:09
supposed to be in your desk or in your
00:11:10
study room step two organize keep
00:11:12
everything of your desk and table in its
00:11:15
Desir space step three add glamour Place
00:11:17
some books place a pen stand keep a
00:11:19
study light try to make it look cool
00:11:21
step four beep simply clean your desk
00:11:23
and R now let's come out of the cleaning
00:11:25
workspace steps and focus on steps of
00:11:27
gogin method step four use low effort
00:11:30
hack now that one task we decide to
00:11:32
study that is biger difficult the more
00:11:34
chances it leads to procrastination so
00:11:37
break it into easy task and do one by
00:11:40
one before fifth step a quick bonus step
00:11:42
gamify your studies did you remember in
00:11:44
childhood when we play GTA we never get
00:11:47
disappointed and the mission gets failed
00:11:49
rather we are motivated to try the
00:11:50
Mission Again provided we avoid the
00:11:52
mistake we make in the first attempt the
00:11:54
same approach in studies we should do
00:11:56
whenever we come across challenges
00:11:58
assume that we are playing a real life
00:12:00
video game whenever the mission fails
00:12:02
play the Mission Again provided avoid
00:12:04
the mistake that you made that mindset
00:12:06
scientific works it is called Super
00:12:08
Mario effect proved and proposed by ex
00:12:11
NASA scientist and science YouTuber Mark
00:12:13
Rober so gamify it step five give
00:12:15
rewards after every 25 minutes or 50
00:12:18
minutes of focus take a break of 5 or 10
00:12:20
minutes and do something you like now
00:12:22
technically this video shouldn't end
00:12:24
here because it's not just about making
00:12:27
yourself to study for one day we have to
00:12:29
be consistent throughout the preparation
00:12:31
and scientifically the worst possible
00:12:33
way to be consistent is to rely on
00:12:36
Willpower or motivation because
00:12:38
willpower is a limited resource and
00:12:40
motivation gets affected because of the
00:12:42
mood circumstance life happenings and
00:12:44
many other fact so the effective
00:12:46
strategy is to build a effective
00:12:47
productivity system that shars all the
00:12:50
causes and makes a study hard and if you
00:12:52
are interested in building a
00:12:53
science-based daily routine to maximize
00:12:55
your productivity do check out this
00:12:57
video Stay driven bye-bye but I see the
00:13:00
light from far away it's down the line
00:13:03
maybe I should not give up without a
00:13:05
fight
