November 9, 2023 • 33 mins
🔍 Unlock Your Potential: Overcoming Procrastination and Increasing Focus 🚀
Procrastination and lack of focus can hold you back from reaching your full potential. Whether it's work, school, or personal projects, these challenges can hinder your growth. Discover effective strategies and resources to conquer procrastination and sharpen your focus.
🔔 In this video, we'll cover:
🕒 Procrastination: Causes and Consequences
- Understand why we procrastinate and how it affects your productivity and well-being.
- Learn about proven solutions, including Time Management Techniques, Setting SMART Goals, and the power of Mindfulness and Meditation.
💡 Increasing Focus: Challenges and Benefits
- Explore the obstacles that disrupt your focus, from digital distractions to stress.
- Find out how to reclaim your concentration with Digital Detox and Time Blocking, Adequate Sleep and Nutrition, and the potential benefits of Cognitive Enhancements and Nootropics.
✅ Conclusion
- Discover how you can take control of your life by implementing these solutions and seeking support when needed.
- Boost your productivity, achieve your goals, and live a more fulfilling life.
Don't let procrastination and lack of focus hold you back any longer. Start your journey toward enhanced productivity and success. Watch the full video and take your first step towards a more focused and accomplished you! 🔥🚀 #Focus #Productivity #OvercomingProcrastination
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Bro yo, I kind of want to get some things done,
but I have a difficulty.
You procrastinating it could beis that where you Think about
it and or don't think about iton purpose and don't do anything
?
Speaker 3 (00:12):
Yeah, yeah, procrastination is what we'll
talk about today.
It comes from different areas.
Sometimes it's because youdon't want to do the task Sure,
you just hate it.
Yeah, sometimes you fearfailure.
Yeah, definitely Unknown.
Yeah, the unknown fear ofconfrontation, confrontation,
(00:34):
yeah.
Putting off that conversation,yep, with your co-worker, yeah,
yeah so procrastination Usuallyisn't someone's just lazy, no,
there's usually some underlyingPeace, even if it's subconscious
that's preventing avoid.
Speaker 1 (00:50):
You're avoiding it yeah typically for a reason.
Yeah, so if we understand that,put some practical things in
play.
Speaker 3 (00:57):
I.
Speaker 1 (00:59):
Dig that we'll stop procrastinating, yeah.
I think we should Stopprocrastinating and finish the
Centro.
Let's do it, let's dig in again.
Bro, I'm Jonathan Noel and I'mBrian.
Speaker 3 (01:30):
Well, this is the focus cast where we help you
remove distractions, increasefocus To live a life with
intentions.
Speaker 1 (01:37):
Very nice, I know it is nice.
I heard this quote, yeah, froma podcast, so now I'm gonna say
it on our podcast.
Sweet, what is it?
The treasure you seek is in thecave you're afraid to go in.
Yes it's time to quitprocrastinating.
That's right.
Go in that Scary dark cave.
Yes yes.
Speaker 3 (01:57):
So procrastination is often rooted in various
underlying causes fear offailure, lack of motivation or
just pure poor time managementskills.
Obviously, that can lead tomisdeadlines, increased stress
and, you know, it just might bethe one thing that's preventing
you from accomplishing the nextstep towards your goal or dream,
(02:20):
yeah, or desired life.
Speaker 1 (02:25):
It's hard to have a life with the things you want
without doing anything.
Speaker 3 (02:32):
Yes, it's hard to have the things you want if you
don't do the things you needbecause I can't materialize
Things out of thin air.
Speaker 1 (02:43):
Yeah, so it's not the matrix where we can plug in the
code.
You know, it's like we needguns, yeah, lots of guns, and
the racks show up.
That's a gun.
Speaker 3 (02:52):
So procrastination is pretty interesting.
It's psychological, it'sphysical, it's all these things
right.
Yeah, you know, sometimesprocrastination is in the same
vein as lazy, but I justdisagree with that.
I think there's Procrastination, like we said in the intro, is,
I think, a lot of timesconscious or just subconscious
preventing, delaying Somethingthat you don't want.
(03:14):
You know, we talked about theimposter syndrome on one episode
and you know, sometimes ourfear of success Because we feel
like an imposter leads us toprocrastinate in delivery of
certain things.
Yeah, our fear of failure.
If we do complete this,someone's gonna be there to tell
us it's not good enough.
(03:35):
Yeah or we're not good enough.
Speaker 1 (03:37):
Or it could be just you know, at the end of the day,
you don't actually care aboutit.
Yeah, you know someone.
You're living out Maybe someoneelse's dream.
Yes you know you're doing.
You're doing what someone elsewants you to do and not what you
really want to do internally.
Yeah so you just kind of lookat.
Speaker 3 (03:56):
I love that.
That's a good point.
So you found yourself livingsomeone else's dream and you're
just like why do I even exist?
Speaker 1 (04:03):
I don't want to do.
You might end upprocrastinating.
Yeah, if you did.
Speaker 3 (04:08):
But then, even in those scenarios, it's like if
you were told in life the onlyway you'll provide value is to
be this one thing.
Then you procrastinate Workingtowards being someone else
because you're afraid you won'tbe accepted.
Speaker 1 (04:19):
Just getting pretty, uh, psychological, yeah, pretty
intense.
So what is a solution?
Speaker 3 (04:28):
So some practical tips, yeah.
Speaker 1 (04:30):
What do we got?
First one would be timemanagement yeah.
That makes sense yeah.
Let's say, outside of nottrying to force yourself to do
something you hate, you actuallywant to do it, yes, but you're
procrastinating.
Yeah, maybe you can work onsome time management.
Effective time management iscrucial for overcoming
procrastination.
Yeah, get that.
(04:50):
It increases focus.
You can utilize techniques likethe palmadoro technique, which
we did a whole episode on.
Speaker 3 (04:57):
Yeah, the reason I love the palmadoro technique is
it's kind of natural in ourworkflow but it's taking micro
breaks.
Speaker 1 (05:04):
Yes.
Speaker 3 (05:05):
It's sprint working versus trying to marathon run
until you're absolutely dead.
Yeah, you know it's.
It's really by, you know,taking those big tasks, breaking
them down.
Yeah.
You know working for 30 minutes, taking a five minute break.
30 minutes, five minute break.
Yeah, and then you get a littlereset, get a little reset and
re recharge and then go backinto that, and so you're pacing
(05:26):
yourself, right?
Speaker 1 (05:27):
What about time blocking?
Speaker 3 (05:29):
Yeah, time blocking is critical.
I'm a big time blocker, so thatjust means like on my calendar,
I have a four hour time blockor a three hour time block on my
calendar for the morning andthe tasks that I need to
complete if it's three or ifit's 30, just depending on the
size of the task I'll list themout in that calendar.
Invite, that's great.
Speaker 1 (05:50):
And I blocked that time.
You know what I think if itdoesn't make it on the calendar,
it probably isn't going tohappen In my life.
That's like 99% accurate,because even something as small
as like or something random likehey, I want to research a new
water filter.
Yeah.
Okay, there's a billion filters.
There's yada, yada yada.
If you time block an hour tojust sit there deliberately
(06:12):
figure out the fuck, what thefuck you want?
Yeah, you can get it done, yeah.
Yeah so this goes as big aslike life goals, all the way
down to really small things.
Speaker 3 (06:21):
Yeah, I like to time block intentional family time.
Yeah, so you know it's going tohappen Like during this time I
am going to be 100% focused onmy kids and whatever they want
from me.
Speaker 1 (06:34):
And then if someone calls you and says, hey, Brian,
you want to do this, Can you dothis?
You look at your thing you say,no, this is for my family.
Speaker 3 (06:40):
Yeah, because then I could just sit there on
Instagram or watch some stupidshow or get lost and like
organize the closet.
And you know who didn't get myprioritize time Family, family.
I dig it.
Speaker 1 (06:54):
So what else we got here?
Speaker 3 (06:56):
We got setting smart goals.
So what is a smart goal?
It is specific, measurable,achievable, relevant and time
bound, and here's why these aregreat.
I love smart goals.
This is pretty big in acorporate context.
If you work for a company,you're probably very familiar
with smart goals.
So obviously specific you knowif you have a lofty goal it's
kind of like abstract.
(07:17):
It's pretty hard to accomplishsomething if it's not specific
for sure.
Measurable I love the statementmeasure what matters.
Speaker 1 (07:24):
Yeah.
Speaker 3 (07:24):
In an organization.
People will say you know, I'm aconsultant and I'll just be
like you know what's importantand this is important.
This is important.
This is really important.
Okay, cool.
How do you measure that andwhere's the data?
Speaker 1 (07:36):
We don't measure it Well how do you know it's
important?
Speaker 3 (07:39):
Hey, how do you and how do you know you're making
progress?
You know?
Is it a gut feeling Like, yeah,we have to measure some things
that are important, because justmeasuring it will increase
efficiency, period.
I yeah, and even though ittakes time to document and
measure, it will increaseefficiency and then achievable
(08:02):
right, if you set a goal likeI'm gonna become a billionaire,
Like if you're a 999 millionaire, 100 millionaire, that might be
achievable.
Speaker 1 (08:11):
But if you're just waiting for assets to grow
280,000 air negative.
Speaker 3 (08:17):
That might be a little lofty, right, yeah.
So you want it to be achievable, something that can be achieved
within a specific amount oftime, right.
And then a big part of theachievableness is is the
psychology behind setting smartgoals, Because when you
accomplish a goal, your brain,you get that release of dopamine
(08:38):
.
Yeah, and you feel great andyou feel great and it motivates
you and give you the mentalenergy and focus to continue
accomplishing parts of that goal.
Speaker 1 (08:48):
Yeah, I think what feels better, saying I want to
be a billionaire, never, neverhaving any small goals to
accomplish and you never getthere, or having a bunch of tiny
ones, but you don't become abillionaire, but you accomplish
the shillow to small ones on theway.
Yeah, yeah.
One you feel like a fuckingfailure, yeah, and never get
there.
And one you feel amazing, evenif you get there or not.
(09:10):
Who cares?
Who cares?
Speaker 3 (09:12):
Yeah, I like that.
I like that too.
And last one is time bound.
So you know, obviously having aspecific time, it goes back to
time blocking, right, If you seta time, most likely.
I'm sure there's been a studyon this I didn't pull it up and
I just thought of it, but Iwould assume that even if you
(09:34):
don't hit the deadline date,goals with time bound dates get
accomplished faster, Even ifthey don't get done on time.
Then those with no time boundGot to be.
Speaker 1 (09:46):
Got to be, you know it, even with us, when you tell
me all right, we need a song bythe end of tomorrow.
Yeah.
For one of our YouTube or one ofour channels or something we're
making.
I can just make it.
If I have the timeframe, I justmake it work and if not, it's
very close.
At least it's like the meat andpotatoes there.
(10:08):
You know, I just got to.
You know, make the sauce, right.
But yeah, or I could just sayI'm going to make a song, you
know, and then like two weekslater, hey, how's that song
coming along?
Well, you know.
I like these keyboard sounds.
So, having some kind oftimeframe.
It just changes the way youapproach everything, yeah.
Speaker 3 (10:29):
Everything, everything.
And if you have a time goal, atthe end of the time you either
completed it a hundred percentor not.
Yeah.
So, instead of busting your ownchops for not completing it a
hundred percent, what you do isyou look at what you did
accomplish.
Well, I accomplished 87% ofthis goal.
So then it's like man, wow, Igot 87% of this done, so I'm
(10:53):
just going to bust out this last10% and keep rolling.
So you still want to celebratewhat you accomplished within
that timeframe because, again,that releases the dopamine.
You get excited and you get thefocus and the energy to just
bust it through the finish line.
Speaker 1 (11:07):
And sometimes it's almost a game.
It's like we just got back froma trip yesterday.
Yeah.
And I was like I have somethingI feel like doing later.
I'm going to unpack my shit.
I gave myself a timeframe butit became a game.
So it was like, well, how fastcan I do it?
Nice, I was like I only gavemyself an hour to get a certain
amount of things done.
Speaker 3 (11:25):
Nice.
Speaker 1 (11:26):
And then it only took like 20 minutes, boom.
So I turned it into a game.
Now there's been other timeswhere I got back from a camping
trip and I'm like I'm so tired,you're just laying your bed.
Two hours goes by, you haven'tdone shit.
Yeah.
Speaker 3 (11:39):
And it takes you four hours to unload yeah, and that
40 minutes after you were done.
I bet that was some nicerelaxation.
It was the greatest feelingever Versus laying there for an
hour thinking about how you needto unpack that's not the
greatest feeling ever so anyway,putting time, putting your time
, bound goals.
Yeah, putting a timeframe on.
Speaker 1 (11:59):
It definitely is a helpful one.
Speaker 3 (12:02):
So last solution, bro , what is it?
Speaker 1 (12:04):
Yeah, this one mindfulness and meditation.
Yeah.
This makes sense Totally, foreverything in life.
Yeah.
Practicing mindfulness andmeditation can improve focus and
reduce procrastination bytraining the mind to stay
present and reduce distractions.
Yeah.
This is just like when Iunloaded the car it was not
distracted at all.
Boom Got it done, cause I wasfocused.
Speaker 3 (12:28):
Yeah.
Speaker 1 (12:28):
I had a goal in mind.
Speaker 3 (12:30):
I think it's funny.
We talk about mindfulness andmeditation just about every
episode because it is sobeneficial.
I like this in this veryspecific context because when we
think about time management,task management, energy
management, it's like, oh, Ineed to organize myself to
maximize all of my time, andthen we say, well, you also just
need to stop and meditate for30 minutes, and it seems
(12:52):
counterintuitive.
But planning the work issometimes as critical as the
work itself.
Yeah, because I've seen in awork context where you give a
directive and then a bunch ofpeople just go off and do a
bunch of work and they come backand none of it's right.
Yeah.
(13:13):
And you know it's like totally,totally outside of, or they just
work and then they startthey're just not working
efficiently because no onestopped and said, okay, cool, we
know what to do.
How should we do this?
Yeah, and when you sit down andyou really think through how
you're going to approach thisgoal, why is this goal important
?
How are we going to worktogether?
(13:34):
What resources do we have?
Yeah, who are we going to pullfrom for certain things that
we're not sure about?
You know all that kind of stuff.
If you sit there and you set asmart goal to start a business,
that's a pretty big goal, butlet's just say, like to get to
some type of product launch, andyou got a couple goals
(13:55):
associated with that, well, ifyou sit down and really think
through, okay, of getting thisproduct to market, what am I
really good at you?
know I'm really good atmarketing, but I'm really
terrible at, let's say, legalyou know, yeah, well, outsource
that, yeah, cool.
Well, the first thing I'm goingto do is I'm going to go out and
get a couple quotes fromdifferent attorneys to help me
(14:17):
set up this from a legalstandpoint, and so then you're
just kind of thinking throughhow you're going to approach
this work.
I can be as big as starting aproduct to business.
It can be as small as I got toorganize the garage.
Well, how am I going toorganize the garage?
Am I going to get new bins?
You know, what kind of bin setup do I want?
Speaker 1 (14:37):
Am I going to put all the shit in the front yard and
then be like, oh wait, I shouldgo buy bins, and then go to the
store with all your stuff infront and then it starts to rain
and then your stress is fucked.
Speaker 3 (14:45):
Exactly, you didn't check the radar.
You didn't check the radar anda storm comes through and you
have to throw it all back in thegarage and it's even less
organized because you had tothrow it in in a hurry.
Yeah, or you decide that you'regoing to clean the garage.
You shove it all in some closetand then the next time you need
one thing guess what?
It's at the bottom of yourstack.
So you got to pull it all outto get to it and you're right
(15:07):
back where you started from.
So instead of like, how do Iorganize this in a way that it
makes the next time I use thisgarage more efficient and
effective?
So that's why I thinkmindfulness and meditation and
approaching how we want to work,it's like the podcast.
Speaker 1 (15:22):
It's just staying like slowing down, yeah, so you
can kind of see the pieces alittle better.
Speaker 3 (15:27):
I think for us the first hundred episodes has been
how do we make it as easy aspossible to do the technical
portions of the podcast so thenwe can spend more energy on from
episode 101 to 200.
How do we grow an audience?
How do we monetize?
But the first year has justbeen what gear do we use?
(15:47):
How do we use this gear?
Yeah, I don't want to be afull-time editor.
No, absolutely not.
How do we reduce that as muchas possible through systems and
processes so we can spend moretime doing the reason we started
doing this shit anyway?
You know so anyway, all right,so that's procrastination Sweet.
Speaker 1 (16:09):
Well, so you've worked on not procrastinating
and you want to get things donemore efficiently, so you might
want to increase your focus.
Yeah it's kind of in ourpositive benefit.
Speaker 3 (16:23):
Yeah, ever do some procrastination, this increase
in focus.
So lack of focus can resultfrom various factors a lot of
distraction, stress, informationoverload, but, but, but, but,
um, improved focus can lead tobetter productivity, enhanced
creativity and reduce errors.
So if we reduce procrastinationand we figure out how to
(16:45):
increase focus, we're going tobe a lean, mean mother truck and
machine.
That's right, go crushingmachine.
Didn't cuss on that one.
We're growing up bro.
So solution one bro how do we?
How do we increase focus?
Speaker 1 (17:01):
Hmm, digital detox yeah.
We've talked about that one,quite a bit Time blocking.
We kind of already talked aboutit, but yeah digital detox,
obviously, is reducing digitaldistractions by implementing a
detox and employing timeblocking techniques to help
individuals regain focus.
Speaker 3 (17:20):
Yeah, On time blocking, I think we talked
about that on the episode thatwe redid.
Um.
So I don't think we've talkedabout time blocking yet, Um yeah
, so quick story relevant tothis last night.
Speaker 1 (17:36):
I'm sitting there focusing on something I'm trying
to learn.
Yeah.
And I just want to take a fiveminute break.
What did I?
What did I do, bro?
Hopped on Instagram, boom, 40minutes goes by and I'm like
fuck, um, this is me not doingthe Pomodoro technique, where
you have a true five minutebreak.
Yeah.
This is me improperly usingtechnology.
(17:57):
I was using technology to learn?
Yeah, and I was doing great.
I was laser focused.
I just wanted a fiver yeah, andI let it become a 40 year.
Speaker 3 (18:07):
I mean, what's really interesting is, um, it's a good
thing to bring up because theseum, you know I'm I'm reading a
book I can't wait to.
I'm sure a lot of episodes aregoing to come out of this book,
but the hacking of the Americanmind and the dopamine releases
that happen, the little microdopamine releases that happen
(18:28):
when we engage in social um, areso addictive, yeah, and so you
just have to know if you'regoing in.
It's going to be really hard toget out.
Speaker 1 (18:39):
I think that's what it is.
Yeah, if you just tell yourselfright before do I want to get
stuck?
Yeah, do I have time to getstuck in Instagram?
Yeah, and if you don't, maybeit'll help you not do it.
Yeah.
Maybe, yeah, maybe, but youknow, and I was doing good and
eventually I went back to work.
Yeah, you know so, but yes, myfiverr turned into like a 40
(19:03):
minute thing.
Speaker 3 (19:05):
Well, it goes back to the efficiency of time blocking
right To increase focus, givingyourself a specific amount of
time to accomplish a specificset of things, yeah, and then,
if there is, if it's a long timeblocking, you have a five
minute break.
It's being intentional about atrue five minute break.
Yeah.
A walk a stretch.
That's exactly what I shouldhave done Take the dog out or
whatever.
If you have a pet, yeah, can'tbelieve that you just use a pet
(19:25):
example.
Walk your fish, yeah, walk yourfeed your fish, you know
whatever.
Yeah, just be intentional aboutthat, even though you load a
laundry.
Speaker 1 (19:34):
I mean that's better than Instagram.
You're still.
You're getting stuff done whileyou're taking a break.
That's a really good point.
Speaker 3 (19:39):
If you work from home or if you're accomplishing
something at home and involves ascreen and your five minute
break is, yeah, laundry, put onsome dishes, then you're just
you're feeling so accomplishedby the end of that Shit.
Reward yourself with four hoursof fear porn.
Speaker 1 (19:57):
So then, you are worried about the government
coming to pick you up in themiddle of the night just because
a bunch of Instagram postsabout the end of the world.
Speaker 3 (20:05):
All right.
Solution number two, broAdequate, adequate, adequate,
adequate, yeah.
Adequate sleep and nutrition,yeah.
Speaker 1 (20:15):
No no.
Speaker 3 (20:16):
I got it, I got it.
Speaker 1 (20:18):
I just said it wrong.
Hit it again, set it up again.
Speaker 3 (20:23):
So solution number two to increase in focus.
Speaker 1 (20:26):
Adequate sleep and nutrition.
Yeah.
So getting enough sleep,revolutionary thought here and
maintaining balance that I cansignificantly impact cognitive
function and attention span.
So here's what I'm going to.
Here's the comment I have forthis bullet point.
Yeah, Because it's pretty likeobvious right.
Yeah, but a lot of people justwant to slap a bandaid on.
(20:48):
Yeah, they want to drink morecaffeine.
Yeah, they want to take somefucking super pill they found on
from an Instagram story.
You know some guys like takethis Ashwagandha mega blend and
you can focus like never before.
Yeah, and they still think theycan get three hours of sleep.
Yeah, party all night and befucking super human.
(21:09):
Yeah, you, just, you can'tignore the basics.
Yeah, let's be real.
Yeah, it doesn't matter whatcompounds you take or how much
caffeine you drink.
You still got to get some sleep.
Yeah.
Right, sleep is fundamental.
It's fundamental, it'sfoundational.
Yeah, you can't put a bandaidon not sleeping.
Speaker 3 (21:28):
Yeah, I think we've talked about sleep a lot as much
as we've talked aboutmeditation, and it's funny, both
of them relate to resting themind, but even this.
So we just got back from athree day trip for context
yesterday, and on this three daytrip we did a 20 plus mountain
(21:50):
biking ride through some prettygnarly, physically very
demanding trails.
This is the first two nighttrip I've ever been on in my
life where I slept about eighthours both nights.
Speaker 1 (22:08):
Because you were worn out.
Speaker 3 (22:09):
I was worn out, but it was because we were
intentional.
Speaker 1 (22:13):
And we were intentional.
Speaker 3 (22:15):
We got back.
We didn't drink a lot ofalcohol.
Yeah, we drank some chamomileand peppermint tea Yep.
We took magnesium Yep, we sataround the fire and literally I
intentionally talked about mybest naps in my life and my mind
was at ease.
I had my sleeping situation setup yeah, but it was comfortable
(22:37):
.
I had my noise machine on in mytent Yep, so I didn't hear the
murderers coming to kill me.
Speaker 1 (22:45):
Yeah, but you didn't get to hear the coyotes.
Yeah, it's OK.
Speaker 3 (22:50):
That would have woke me up, but the ride.
Usually I never sleep.
On the first night I sleptreally well and I had really
good energy.
So even that mental clarity,but also that physical ability,
I felt great the next day.
Speaker 1 (23:08):
I really did not want to do a 30 mile ride on a
terrible night sleep.
Yeah.
Speaker 3 (23:13):
And I'm starting to see that now that we're riding
more and more and I'm like, OK,how does my body function, how
does it work?
And I'm learning that if Idon't sleep really well before a
long ride, I'm just crushed.
Major difference in my physicalability to maintain through a
long ride after a good nightsleep.
Speaker 1 (23:36):
So we sound like old guys right now.
Yeah.
But when you're in your early20s, you don't think sleep
matters yet.
Yeah.
Because I remember I waspartying.
Yeah, stay up, drink, smoke,bongs, yada, yada.
Still go up to work.
Get up to go to work at 6 inthe morning, yep, and you're not
great, but you made it work.
Yeah, you know, you made itthrough.
(23:56):
Yeah.
But by the time you're gettingolder, it's just become so not
worth it.
Speaker 3 (24:04):
Well it slaps you in the face.
It slaps you right in the faceHard, and here's what's
interesting.
So I'm going to say some ofthis wrong, because I just
consumed this knowledgeyesterday while I was driving
back.
But in the hacking of theAmerican mind, the guy is
actually a endocrineologistspecialist.
Anyway, he studies thechemicals a lot and he's talking
(24:25):
about how certain neurons andcertain portions of the brain
they don't regrow Right Oncethey're dead.
They're dead Now the brain ismalleable.
Speaker 1 (24:38):
Right, you can squash that myth.
Speaker 3 (24:40):
Yeah, you can create new neural pathways.
Speaker 1 (24:42):
Yeah.
Speaker 3 (24:43):
But, as far as to the best of our knowledge, what he
was saying is the amount ofneurons that you have in certain
portions of your brain nevergrow.
What you have when you're bornis what you have.
And he said the reason we getsmarter and the reason is
different is because the graymatter in our brains develop
more.
(25:03):
So that's the evolution of thebrain, but as far as certain
neurons.
So lack of sleep is one of themain contributors of the
deterioration or the depletionof those neurons, oh for sure.
So even through your 20s, whenyou're partying and you're
staying up late every singlenight and you get up and you go
to work and then, whateveryou're partying, going to school
(25:25):
, all that stuff, and though youmay feel fine what you're doing
, that's why, by the time youturn 35 or 40, it slaps you in
the face.
Yeah, you get burnout, you getburnout, and that's because I
got burnout sooner than that.
Yeah.
Speaker 1 (25:40):
So then I had brain fog for 10 years, yeah.
Speaker 3 (25:44):
So sleep is good and obviously nutrition, all of this
stuff we know.
Speaker 1 (25:48):
Right, it's obvious and we're going to keep talking
about it and it probably peoplemight get tired of it or might
just seem kind of dumb.
Yeah.
But a lot of us, a lot ofpeople don't take it serious.
Speaker 3 (26:00):
Well, it's simple.
Speaker 1 (26:01):
They just don't take it serious.
Speaker 3 (26:02):
Yeah, and honestly for me personally, I've never
been more conscious about thingsI consume and my sleep patterns
and all that kind of stuff thanthis past year of us talking
about it every single week?
Speaker 1 (26:15):
Yeah, so you know what?
Just keep freaking talkingabout it?
Yeah, because I sleep like ababy.
Yeah, I sleep better now than Ihave in a long time.
Magnesium-3 and 8 has been abig tool for me.
All right.
Last but not least, cognitiveenhancements and new tropics.
Speaker 3 (26:33):
Oh yeah.
Oh snap bro.
I like, of course.
It says in the research,consider exploring the safe use.
Speaker 1 (26:40):
Right, not crystal meth and fetamine.
Speaker 3 (26:43):
Yeah, but again, this is things like chaga, lion's
mane, some of these components,mushroom coffee yeah, a lot of
these blends and there's so muchof this out now.
I mean Caffeine, yeah, caffeine, I mean A lot of it is just
looking at trying differentthings, being aware, being once
(27:06):
you're looking at opportunity,once you get the basics down,
you're going for walks, you'redoing some movement.
Yeah, the best night of sleepyou can within your current
situation and environment, yeah,if you've got a newborn.
Speaker 1 (27:18):
it is what it is.
Yeah, so you know what's funnywhen you start taking compounds
like whatever lion's mane,altheanine or tyrosine or
whatever, you're takingashwagandha, yada, yada, yada.
Yeah.
Insert whatever you want.
If your baseline sleep is trash, you probably aren't going to
feel much right, right.
(27:38):
So you're like this is stupid,it doesn't work.
I am so.
That's why the sleep isimportant, because when you have
that baseline, you can take thenew tropics and it can enhance
your cognitive function the wayit's intended to.
Speaker 3 (27:53):
Yeah, I like that example, it's like in karate,
right yeah, like if you justshow up, you should have to do a
roundhouse kick.
Speaker 1 (28:02):
You tear your freaking tendon out of your
inner thigh.
Speaker 3 (28:05):
And then you're crawling to the car and you
ain't doing shit.
But you've got to learn thebasics, you've got to stretch.
Yeah, you've got to learn tostretch, but once you stretch,
then you can do all these crazyfun movements and you see
massive gains, Exactly.
So again back to the newtropics.
Like being then really dialingin on taking cold showers and
(28:25):
your exercise routines.
Yeah, so so many of us.
Oh, go ahead.
Speaker 1 (28:30):
Oh, I was going to say Now that I feel like I've
caught up from sleep I'm in my30s from all the partying.
I feel caught up.
Now I can take when I drinkcaffeine.
It works again.
I drink typically tea, which isfine, yeah, if I want the boost
, you know, I get some coffeegoing Mm-hmm.
(28:50):
I feel a difference and I canuse it as a tool now.
Yeah instead of as a crutch.
Yes, there's a differencebetween a tool and a crutch.
Yeah, I'm not leaning oncaffeine just to exist as a
person.
Speaker 3 (29:03):
Well, it's funny you say that right, because here's
what I learned again in thisbook.
This book's blowing my mind,obviously, but the dopamine
receptors Actually desensitize.
That's why, like your first hitof cocaine, they call it like
the first high.
You never get that first highagain because the dopamine
receptors Desensitize themselvesto that very specific signal
(29:26):
and you never get what you gotfrom that first time.
So as we drink more and morecaffeine, we get desensitized to
it, our actual dopaminereceptors become desensitized
and it takes more and more andmore.
That's why it's like you know,one little piece of cake is not
enough and then, before you knowit, you're eating an entire
cake.
Yeah.
So to your point, we got a.
(29:47):
It takes time to reset thosedopamine receptors to where.
Then if you are, you know,really tired and you have a half
a cup of coffee, you're like, Ifeel it.
Speaker 1 (30:00):
Yeah, it feels great.
Speaker 3 (30:01):
But then if you drink that again, and again, and
again, every day multiple timesa, day.
Yeah, so it's keeping thosereceptors balanced to where when
we need these things.
But then there's there's thingsthat do not Desensitize the
dopamine.
They're actually good for you.
It's like caffeine isconsidered a drug.
So there's there are thingslike mushrooms and Healthy
(30:24):
nutrition that, yeah, we don'tget desensitized to those things
.
Those things just feed us andmake us stronger and grow, and
healthier and focus.
Speaker 1 (30:31):
You don't get desensitized from eating
vegetables out of your garden.
Yeah, no, you don't.
That never stops being amazing.
Speaker 3 (30:37):
Yeah, but food sugar, like Like all the all the bad
things, sugar Process fats, allthose kind of things are toxins
to the body.
So the body has natural ways toto desensitize to them or
reject those things Versusthings that are.
So it's funny We've talkedabout in a couple episodes where
(30:59):
a lot of people the reason theyneed that donut is it's because
we talked about this invibration episode.
We're operating at such a lowvibration that these you know,
potato chips, doritos.
Speaker 1 (31:12):
I don't know actually launch that one, but Maybe, but
I can't remember whatever getsyou to zero.
Speaker 3 (31:17):
Yeah, because you're actually operating at negative.
Yeah you're so low.
Yeah, that's pulling you badthings pull you up and it makes
you feel better, but you'renever really making it past.
Speaker 1 (31:27):
It's like the fear porn.
Speaker 3 (31:28):
Yes.
Yeah, and so once we're, we getgood sleep and Moderate,
consistent exercise.
Yeah then we're actuallyfunctioning above zero.
So then some of these thingsthat we're incorporating push us
even higher.
Five, six, seven Sure.
And so I think the point thatyou brought up, that if you're
(31:51):
not sleeping and you're drinkinga lot, well, you may take a a
new tropic and be like this, notreally doing anything for me,
yeah, why would it you?
I would it, you know, beingrejected by the body because
there's so much toxins andpoisons going into your body.
Yeah but once you're at thattwo and three, then you can
incorporate some of these thingsthat just lift you up.
Speaker 1 (32:12):
I think it's good stuff.
Sweet bro, man, you crushedthat.
Speaker 3 (32:18):
Well, the book that I read yesterday really helped
for all this, but I'll say thisit's hard to shame yourself out
of procrastination and shameyourself into increasing focus.
Yeah don't beat yourself up.
Speaker 1 (32:34):
Yeah, making yourself feel like dog shit Doesn't
really help you Really with much, does it?
Speaker 3 (32:40):
No, so that's why just take some of these steps,
incorporate some of these thingsand just just celebrate the
small wins and then just keepsnack stacking those small wins.
Speaker 1 (32:51):
Yeah, we're just watching the video.
The guy was like, hey, if youare procrastinating flossing
your teeth, yeah, just tellyourself you're gonna floss one
tooth, one tooth, and then, onceyou put it in there, are you
just gonna stop?
No, no, so pick a very smallplace to start.
Speaker 3 (33:10):
Yeah, and just see where it takes you and just
start.
That's right, boom sweet.
That's it.
Bro yo, I kind of want to get some things done,
but I have a difficulty.
You procrastinating it could beis that where you Think about
it and or don't think about iton purpose and don't do anything
?
Speaker 3 (00:12):
Yeah, yeah, procrastination is what we'll
talk about today.
It comes from different areas.
Sometimes it's because youdon't want to do the task Sure,
you just hate it.
Yeah, sometimes you fearfailure.
Yeah, definitely Unknown.
Yeah, the unknown fear ofconfrontation, confrontation,
(00:34):
yeah.
Putting off that conversation,yep, with your co-worker, yeah,
yeah so procrastination Usuallyisn't someone's just lazy, no,
there's usually some underlyingPeace, even if it's subconscious
that's preventing avoid.
Speaker 1 (00:50):
You're avoiding it yeah typically for a reason.
Yeah, so if we understand that,put some practical things in
play.
Speaker 3 (00:57):
I.
Speaker 1 (00:59):
Dig that we'll stop procrastinating, yeah.
I think we should Stopprocrastinating and finish the
Centro.
Let's do it, let's dig in again.
Bro, I'm Jonathan Noel and I'mBrian.
Speaker 3 (01:30):
Well, this is the focus cast where we help you
remove distractions, increasefocus To live a life with
intentions.
Speaker 1 (01:37):
Very nice, I know it is nice.
I heard this quote, yeah, froma podcast, so now I'm gonna say
it on our podcast.
Sweet, what is it?
The treasure you seek is in thecave you're afraid to go in.
Yes it's time to quitprocrastinating.
That's right.
Go in that Scary dark cave.
Yes yes.
Speaker 3 (01:57):
So procrastination is often rooted in various
underlying causes fear offailure, lack of motivation or
just pure poor time managementskills.
Obviously, that can lead tomisdeadlines, increased stress
and, you know, it just might bethe one thing that's preventing
you from accomplishing the nextstep towards your goal or dream,
(02:20):
yeah, or desired life.
Speaker 1 (02:25):
It's hard to have a life with the things you want
without doing anything.
Speaker 3 (02:32):
Yes, it's hard to have the things you want if you
don't do the things you needbecause I can't materialize
Things out of thin air.
Speaker 1 (02:43):
Yeah, so it's not the matrix where we can plug in the
code.
You know, it's like we needguns, yeah, lots of guns, and
the racks show up.
That's a gun.
Speaker 3 (02:52):
So procrastination is pretty interesting.
It's psychological, it'sphysical, it's all these things
right.
Yeah, you know, sometimesprocrastination is in the same
vein as lazy, but I justdisagree with that.
I think there's Procrastination, like we said in the intro, is,
I think, a lot of timesconscious or just subconscious
preventing, delaying Somethingthat you don't want.
(03:14):
You know, we talked about theimposter syndrome on one episode
and you know, sometimes ourfear of success Because we feel
like an imposter leads us toprocrastinate in delivery of
certain things.
Yeah, our fear of failure.
If we do complete this,someone's gonna be there to tell
us it's not good enough.
(03:35):
Yeah or we're not good enough.
Speaker 1 (03:37):
Or it could be just you know, at the end of the day,
you don't actually care aboutit.
Yeah, you know someone.
You're living out Maybe someoneelse's dream.
Yes you know you're doing.
You're doing what someone elsewants you to do and not what you
really want to do internally.
Yeah so you just kind of lookat.
Speaker 3 (03:56):
I love that.
That's a good point.
So you found yourself livingsomeone else's dream and you're
just like why do I even exist?
Speaker 1 (04:03):
I don't want to do.
You might end upprocrastinating.
Yeah, if you did.
Speaker 3 (04:08):
But then, even in those scenarios, it's like if
you were told in life the onlyway you'll provide value is to
be this one thing.
Then you procrastinate Workingtowards being someone else
because you're afraid you won'tbe accepted.
Speaker 1 (04:19):
Just getting pretty, uh, psychological, yeah, pretty
intense.
So what is a solution?
Speaker 3 (04:28):
So some practical tips, yeah.
Speaker 1 (04:30):
What do we got?
First one would be timemanagement yeah.
That makes sense yeah.
Let's say, outside of nottrying to force yourself to do
something you hate, you actuallywant to do it, yes, but you're
procrastinating.
Yeah, maybe you can work onsome time management.
Effective time management iscrucial for overcoming
procrastination.
Yeah, get that.
(04:50):
It increases focus.
You can utilize techniques likethe palmadoro technique, which
we did a whole episode on.
Speaker 3 (04:57):
Yeah, the reason I love the palmadoro technique is
it's kind of natural in ourworkflow but it's taking micro
breaks.
Speaker 1 (05:04):
Yes.
Speaker 3 (05:05):
It's sprint working versus trying to marathon run
until you're absolutely dead.
Yeah, you know it's.
It's really by, you know,taking those big tasks, breaking
them down.
Yeah.
You know working for 30 minutes, taking a five minute break.
30 minutes, five minute break.
Yeah, and then you get a littlereset, get a little reset and
re recharge and then go backinto that, and so you're pacing
(05:26):
yourself, right?
Speaker 1 (05:27):
What about time blocking?
Speaker 3 (05:29):
Yeah, time blocking is critical.
I'm a big time blocker, so thatjust means like on my calendar,
I have a four hour time blockor a three hour time block on my
calendar for the morning andthe tasks that I need to
complete if it's three or ifit's 30, just depending on the
size of the task I'll list themout in that calendar.
Invite, that's great.
Speaker 1 (05:50):
And I blocked that time.
You know what I think if itdoesn't make it on the calendar,
it probably isn't going tohappen In my life.
That's like 99% accurate,because even something as small
as like or something random likehey, I want to research a new
water filter.
Yeah.
Okay, there's a billion filters.
There's yada, yada yada.
If you time block an hour tojust sit there deliberately
(06:12):
figure out the fuck, what thefuck you want?
Yeah, you can get it done, yeah.
Yeah so this goes as big aslike life goals, all the way
down to really small things.
Speaker 3 (06:21):
Yeah, I like to time block intentional family time.
Yeah, so you know it's going tohappen Like during this time I
am going to be 100% focused onmy kids and whatever they want
from me.
Speaker 1 (06:34):
And then if someone calls you and says, hey, Brian,
you want to do this, Can you dothis?
You look at your thing you say,no, this is for my family.
Speaker 3 (06:40):
Yeah, because then I could just sit there on
Instagram or watch some stupidshow or get lost and like
organize the closet.
And you know who didn't get myprioritize time Family, family.
I dig it.
Speaker 1 (06:54):
So what else we got here?
Speaker 3 (06:56):
We got setting smart goals.
So what is a smart goal?
It is specific, measurable,achievable, relevant and time
bound, and here's why these aregreat.
I love smart goals.
This is pretty big in acorporate context.
If you work for a company,you're probably very familiar
with smart goals.
So obviously specific you knowif you have a lofty goal it's
kind of like abstract.
(07:17):
It's pretty hard to accomplishsomething if it's not specific
for sure.
Measurable I love the statementmeasure what matters.
Speaker 1 (07:24):
Yeah.
Speaker 3 (07:24):
In an organization.
People will say you know, I'm aconsultant and I'll just be
like you know what's importantand this is important.
This is important.
This is really important.
Okay, cool.
How do you measure that andwhere's the data?
Speaker 1 (07:36):
We don't measure it Well how do you know it's
important?
Speaker 3 (07:39):
Hey, how do you and how do you know you're making
progress?
You know?
Is it a gut feeling Like, yeah,we have to measure some things
that are important, because justmeasuring it will increase
efficiency, period.
I yeah, and even though ittakes time to document and
measure, it will increaseefficiency and then achievable
(08:02):
right, if you set a goal likeI'm gonna become a billionaire,
Like if you're a 999 millionaire, 100 millionaire, that might be
achievable.
Speaker 1 (08:11):
But if you're just waiting for assets to grow
280,000 air negative.
Speaker 3 (08:17):
That might be a little lofty, right, yeah.
So you want it to be achievable, something that can be achieved
within a specific amount oftime, right.
And then a big part of theachievableness is is the
psychology behind setting smartgoals, Because when you
accomplish a goal, your brain,you get that release of dopamine
(08:38):
.
Yeah, and you feel great andyou feel great and it motivates
you and give you the mentalenergy and focus to continue
accomplishing parts of that goal.
Speaker 1 (08:48):
Yeah, I think what feels better, saying I want to
be a billionaire, never, neverhaving any small goals to
accomplish and you never getthere, or having a bunch of tiny
ones, but you don't become abillionaire, but you accomplish
the shillow to small ones on theway.
Yeah, yeah.
One you feel like a fuckingfailure, yeah, and never get
there.
And one you feel amazing, evenif you get there or not.
(09:10):
Who cares?
Who cares?
Speaker 3 (09:12):
Yeah, I like that.
I like that too.
And last one is time bound.
So you know, obviously having aspecific time, it goes back to
time blocking, right, If you seta time, most likely.
I'm sure there's been a studyon this I didn't pull it up and
I just thought of it, but Iwould assume that even if you
(09:34):
don't hit the deadline date,goals with time bound dates get
accomplished faster, Even ifthey don't get done on time.
Then those with no time boundGot to be.
Speaker 1 (09:46):
Got to be, you know it, even with us, when you tell
me all right, we need a song bythe end of tomorrow.
Yeah.
For one of our YouTube or one ofour channels or something we're
making.
I can just make it.
If I have the timeframe, I justmake it work and if not, it's
very close.
At least it's like the meat andpotatoes there.
(10:08):
You know, I just got to.
You know, make the sauce, right.
But yeah, or I could just sayI'm going to make a song, you
know, and then like two weekslater, hey, how's that song
coming along?
Well, you know.
I like these keyboard sounds.
So, having some kind oftimeframe.
It just changes the way youapproach everything, yeah.
Speaker 3 (10:29):
Everything, everything.
And if you have a time goal, atthe end of the time you either
completed it a hundred percentor not.
Yeah.
So, instead of busting your ownchops for not completing it a
hundred percent, what you do isyou look at what you did
accomplish.
Well, I accomplished 87% ofthis goal.
So then it's like man, wow, Igot 87% of this done, so I'm
(10:53):
just going to bust out this last10% and keep rolling.
So you still want to celebratewhat you accomplished within
that timeframe because, again,that releases the dopamine.
You get excited and you get thefocus and the energy to just
bust it through the finish line.
Speaker 1 (11:07):
And sometimes it's almost a game.
It's like we just got back froma trip yesterday.
Yeah.
And I was like I have somethingI feel like doing later.
I'm going to unpack my shit.
I gave myself a timeframe butit became a game.
So it was like, well, how fastcan I do it?
Nice, I was like I only gavemyself an hour to get a certain
amount of things done.
Speaker 3 (11:25):
Nice.
Speaker 1 (11:26):
And then it only took like 20 minutes, boom.
So I turned it into a game.
Now there's been other timeswhere I got back from a camping
trip and I'm like I'm so tired,you're just laying your bed.
Two hours goes by, you haven'tdone shit.
Yeah.
Speaker 3 (11:39):
And it takes you four hours to unload yeah, and that
40 minutes after you were done.
I bet that was some nicerelaxation.
It was the greatest feelingever Versus laying there for an
hour thinking about how you needto unpack that's not the
greatest feeling ever so anyway,putting time, putting your time
, bound goals.
Yeah, putting a timeframe on.
Speaker 1 (11:59):
It definitely is a helpful one.
Speaker 3 (12:02):
So last solution, bro , what is it?
Speaker 1 (12:04):
Yeah, this one mindfulness and meditation.
Yeah.
This makes sense Totally, foreverything in life.
Yeah.
Practicing mindfulness andmeditation can improve focus and
reduce procrastination bytraining the mind to stay
present and reduce distractions.
Yeah.
This is just like when Iunloaded the car it was not
distracted at all.
Boom Got it done, cause I wasfocused.
Speaker 3 (12:28):
Yeah.
Speaker 1 (12:28):
I had a goal in mind.
Speaker 3 (12:30):
I think it's funny.
We talk about mindfulness andmeditation just about every
episode because it is sobeneficial.
I like this in this veryspecific context because when we
think about time management,task management, energy
management, it's like, oh, Ineed to organize myself to
maximize all of my time, andthen we say, well, you also just
need to stop and meditate for30 minutes, and it seems
(12:52):
counterintuitive.
But planning the work issometimes as critical as the
work itself.
Yeah, because I've seen in awork context where you give a
directive and then a bunch ofpeople just go off and do a
bunch of work and they come backand none of it's right.
Yeah.
(13:13):
And you know it's like totally,totally outside of, or they just
work and then they startthey're just not working
efficiently because no onestopped and said, okay, cool, we
know what to do.
How should we do this?
Yeah, and when you sit down andyou really think through how
you're going to approach thisgoal, why is this goal important
?
How are we going to worktogether?
(13:34):
What resources do we have?
Yeah, who are we going to pullfrom for certain things that
we're not sure about?
You know all that kind of stuff.
If you sit there and you set asmart goal to start a business,
that's a pretty big goal, butlet's just say, like to get to
some type of product launch, andyou got a couple goals
(13:55):
associated with that, well, ifyou sit down and really think
through, okay, of getting thisproduct to market, what am I
really good at you?
know I'm really good atmarketing, but I'm really
terrible at, let's say, legalyou know, yeah, well, outsource
that, yeah, cool.
Well, the first thing I'm goingto do is I'm going to go out and
get a couple quotes fromdifferent attorneys to help me
(14:17):
set up this from a legalstandpoint, and so then you're
just kind of thinking throughhow you're going to approach
this work.
I can be as big as starting aproduct to business.
It can be as small as I got toorganize the garage.
Well, how am I going toorganize the garage?
Am I going to get new bins?
You know, what kind of bin setup do I want?
Speaker 1 (14:37):
Am I going to put all the shit in the front yard and
then be like, oh wait, I shouldgo buy bins, and then go to the
store with all your stuff infront and then it starts to rain
and then your stress is fucked.
Speaker 3 (14:45):
Exactly, you didn't check the radar.
You didn't check the radar anda storm comes through and you
have to throw it all back in thegarage and it's even less
organized because you had tothrow it in in a hurry.
Yeah, or you decide that you'regoing to clean the garage.
You shove it all in some closetand then the next time you need
one thing guess what?
It's at the bottom of yourstack.
So you got to pull it all outto get to it and you're right
(15:07):
back where you started from.
So instead of like, how do Iorganize this in a way that it
makes the next time I use thisgarage more efficient and
effective?
So that's why I thinkmindfulness and meditation and
approaching how we want to work,it's like the podcast.
Speaker 1 (15:22):
It's just staying like slowing down, yeah, so you
can kind of see the pieces alittle better.
Speaker 3 (15:27):
I think for us the first hundred episodes has been
how do we make it as easy aspossible to do the technical
portions of the podcast so thenwe can spend more energy on from
episode 101 to 200.
How do we grow an audience?
How do we monetize?
But the first year has justbeen what gear do we use?
(15:47):
How do we use this gear?
Yeah, I don't want to be afull-time editor.
No, absolutely not.
How do we reduce that as muchas possible through systems and
processes so we can spend moretime doing the reason we started
doing this shit anyway?
You know so anyway, all right,so that's procrastination Sweet.
Speaker 1 (16:09):
Well, so you've worked on not procrastinating
and you want to get things donemore efficiently, so you might
want to increase your focus.
Yeah it's kind of in ourpositive benefit.
Speaker 3 (16:23):
Yeah, ever do some procrastination, this increase
in focus.
So lack of focus can resultfrom various factors a lot of
distraction, stress, informationoverload, but, but, but, but,
um, improved focus can lead tobetter productivity, enhanced
creativity and reduce errors.
So if we reduce procrastinationand we figure out how to
(16:45):
increase focus, we're going tobe a lean, mean mother truck and
machine.
That's right, go crushingmachine.
Didn't cuss on that one.
We're growing up bro.
So solution one bro how do we?
How do we increase focus?
Speaker 1 (17:01):
Hmm, digital detox yeah.
We've talked about that one,quite a bit Time blocking.
We kind of already talked aboutit, but yeah digital detox,
obviously, is reducing digitaldistractions by implementing a
detox and employing timeblocking techniques to help
individuals regain focus.
Speaker 3 (17:20):
Yeah, On time blocking, I think we talked
about that on the episode thatwe redid.
Um.
So I don't think we've talkedabout time blocking yet, Um yeah
, so quick story relevant tothis last night.
Speaker 1 (17:36):
I'm sitting there focusing on something I'm trying
to learn.
Yeah.
And I just want to take a fiveminute break.
What did I?
What did I do, bro?
Hopped on Instagram, boom, 40minutes goes by and I'm like
fuck, um, this is me not doingthe Pomodoro technique, where
you have a true five minutebreak.
Yeah.
This is me improperly usingtechnology.
(17:57):
I was using technology to learn?
Yeah, and I was doing great.
I was laser focused.
I just wanted a fiver yeah, andI let it become a 40 year.
Speaker 3 (18:07):
I mean, what's really interesting is, um, it's a good
thing to bring up because theseum, you know I'm I'm reading a
book I can't wait to.
I'm sure a lot of episodes aregoing to come out of this book,
but the hacking of the Americanmind and the dopamine releases
that happen, the little microdopamine releases that happen
(18:28):
when we engage in social um, areso addictive, yeah, and so you
just have to know if you'regoing in.
It's going to be really hard toget out.
Speaker 1 (18:39):
I think that's what it is.
Yeah, if you just tell yourselfright before do I want to get
stuck?
Yeah, do I have time to getstuck in Instagram?
Yeah, and if you don't, maybeit'll help you not do it.
Yeah.
Maybe, yeah, maybe, but youknow, and I was doing good and
eventually I went back to work.
Yeah, you know so, but yes, myfiverr turned into like a 40
(19:03):
minute thing.
Speaker 3 (19:05):
Well, it goes back to the efficiency of time blocking
right To increase focus, givingyourself a specific amount of
time to accomplish a specificset of things, yeah, and then,
if there is, if it's a long timeblocking, you have a five
minute break.
It's being intentional about atrue five minute break.
Yeah.
A walk a stretch.
That's exactly what I shouldhave done Take the dog out or
whatever.
If you have a pet, yeah, can'tbelieve that you just use a pet
(19:25):
example.
Walk your fish, yeah, walk yourfeed your fish, you know
whatever.
Yeah, just be intentional aboutthat, even though you load a
laundry.
Speaker 1 (19:34):
I mean that's better than Instagram.
You're still.
You're getting stuff done whileyou're taking a break.
That's a really good point.
Speaker 3 (19:39):
If you work from home or if you're accomplishing
something at home and involves ascreen and your five minute
break is, yeah, laundry, put onsome dishes, then you're just
you're feeling so accomplishedby the end of that Shit.
Reward yourself with four hoursof fear porn.
Speaker 1 (19:57):
So then, you are worried about the government
coming to pick you up in themiddle of the night just because
a bunch of Instagram postsabout the end of the world.
Speaker 3 (20:05):
All right.
Solution number two, broAdequate, adequate, adequate,
adequate, yeah.
Adequate sleep and nutrition,yeah.
Speaker 1 (20:15):
No no.
Speaker 3 (20:16):
I got it, I got it.
Speaker 1 (20:18):
I just said it wrong.
Hit it again, set it up again.
Speaker 3 (20:23):
So solution number two to increase in focus.
Speaker 1 (20:26):
Adequate sleep and nutrition.
Yeah.
So getting enough sleep,revolutionary thought here and
maintaining balance that I cansignificantly impact cognitive
function and attention span.
So here's what I'm going to.
Here's the comment I have forthis bullet point.
Yeah, Because it's pretty likeobvious right.
Yeah, but a lot of people justwant to slap a bandaid on.
(20:48):
Yeah, they want to drink morecaffeine.
Yeah, they want to take somefucking super pill they found on
from an Instagram story.
You know some guys like takethis Ashwagandha mega blend and
you can focus like never before.
Yeah, and they still think theycan get three hours of sleep.
Yeah, party all night and befucking super human.
(21:09):
Yeah, you, just, you can'tignore the basics.
Yeah, let's be real.
Yeah, it doesn't matter whatcompounds you take or how much
caffeine you drink.
You still got to get some sleep.
Yeah.
Right, sleep is fundamental.
It's fundamental, it'sfoundational.
Yeah, you can't put a bandaidon not sleeping.
Speaker 3 (21:28):
Yeah, I think we've talked about sleep a lot as much
as we've talked aboutmeditation, and it's funny, both
of them relate to resting themind, but even this.
So we just got back from athree day trip for context
yesterday, and on this three daytrip we did a 20 plus mountain
(21:50):
biking ride through some prettygnarly, physically very
demanding trails.
This is the first two nighttrip I've ever been on in my
life where I slept about eighthours both nights.
Speaker 1 (22:08):
Because you were worn out.
Speaker 3 (22:09):
I was worn out, but it was because we were
intentional.
Speaker 1 (22:13):
And we were intentional.
Speaker 3 (22:15):
We got back.
We didn't drink a lot ofalcohol.
Yeah, we drank some chamomileand peppermint tea Yep.
We took magnesium Yep, we sataround the fire and literally I
intentionally talked about mybest naps in my life and my mind
was at ease.
I had my sleeping situation setup yeah, but it was comfortable
(22:37):
.
I had my noise machine on in mytent Yep, so I didn't hear the
murderers coming to kill me.
Speaker 1 (22:45):
Yeah, but you didn't get to hear the coyotes.
Yeah, it's OK.
Speaker 3 (22:50):
That would have woke me up, but the ride.
Usually I never sleep.
On the first night I sleptreally well and I had really
good energy.
So even that mental clarity,but also that physical ability,
I felt great the next day.
Speaker 1 (23:08):
I really did not want to do a 30 mile ride on a
terrible night sleep.
Yeah.
Speaker 3 (23:13):
And I'm starting to see that now that we're riding
more and more and I'm like, OK,how does my body function, how
does it work?
And I'm learning that if Idon't sleep really well before a
long ride, I'm just crushed.
Major difference in my physicalability to maintain through a
long ride after a good nightsleep.
Speaker 1 (23:36):
So we sound like old guys right now.
Yeah.
But when you're in your early20s, you don't think sleep
matters yet.
Yeah.
Because I remember I waspartying.
Yeah, stay up, drink, smoke,bongs, yada, yada.
Still go up to work.
Get up to go to work at 6 inthe morning, yep, and you're not
great, but you made it work.
Yeah, you know, you made itthrough.
(23:56):
Yeah.
But by the time you're gettingolder, it's just become so not
worth it.
Speaker 3 (24:04):
Well it slaps you in the face.
It slaps you right in the faceHard, and here's what's
interesting.
So I'm going to say some ofthis wrong, because I just
consumed this knowledgeyesterday while I was driving
back.
But in the hacking of theAmerican mind, the guy is
actually a endocrineologistspecialist.
Anyway, he studies thechemicals a lot and he's talking
(24:25):
about how certain neurons andcertain portions of the brain
they don't regrow Right Oncethey're dead.
They're dead Now the brain ismalleable.
Speaker 1 (24:38):
Right, you can squash that myth.
Speaker 3 (24:40):
Yeah, you can create new neural pathways.
Speaker 1 (24:42):
Yeah.
Speaker 3 (24:43):
But, as far as to the best of our knowledge, what he
was saying is the amount ofneurons that you have in certain
portions of your brain nevergrow.
What you have when you're bornis what you have.
And he said the reason we getsmarter and the reason is
different is because the graymatter in our brains develop
more.
(25:03):
So that's the evolution of thebrain, but as far as certain
neurons.
So lack of sleep is one of themain contributors of the
deterioration or the depletionof those neurons, oh for sure.
So even through your 20s, whenyou're partying and you're
staying up late every singlenight and you get up and you go
to work and then, whateveryou're partying, going to school
(25:25):
, all that stuff, and though youmay feel fine what you're doing
, that's why, by the time youturn 35 or 40, it slaps you in
the face.
Yeah, you get burnout, you getburnout, and that's because I
got burnout sooner than that.
Yeah.
Speaker 1 (25:40):
So then I had brain fog for 10 years, yeah.
Speaker 3 (25:44):
So sleep is good and obviously nutrition, all of this
stuff we know.
Speaker 1 (25:48):
Right, it's obvious and we're going to keep talking
about it and it probably peoplemight get tired of it or might
just seem kind of dumb.
Yeah.
But a lot of us, a lot ofpeople don't take it serious.
Speaker 3 (26:00):
Well, it's simple.
Speaker 1 (26:01):
They just don't take it serious.
Speaker 3 (26:02):
Yeah, and honestly for me personally, I've never
been more conscious about thingsI consume and my sleep patterns
and all that kind of stuff thanthis past year of us talking
about it every single week?
Speaker 1 (26:15):
Yeah, so you know what?
Just keep freaking talkingabout it?
Yeah, because I sleep like ababy.
Yeah, I sleep better now than Ihave in a long time.
Magnesium-3 and 8 has been abig tool for me.
All right.
Last but not least, cognitiveenhancements and new tropics.
Speaker 3 (26:33):
Oh yeah.
Oh snap bro.
I like, of course.
It says in the research,consider exploring the safe use.
Speaker 1 (26:40):
Right, not crystal meth and fetamine.
Speaker 3 (26:43):
Yeah, but again, this is things like chaga, lion's
mane, some of these components,mushroom coffee yeah, a lot of
these blends and there's so muchof this out now.
I mean Caffeine, yeah, caffeine, I mean A lot of it is just
looking at trying differentthings, being aware, being once
(27:06):
you're looking at opportunity,once you get the basics down,
you're going for walks, you'redoing some movement.
Yeah, the best night of sleepyou can within your current
situation and environment, yeah,if you've got a newborn.
Speaker 1 (27:18):
it is what it is.
Yeah, so you know what's funnywhen you start taking compounds
like whatever lion's mane,altheanine or tyrosine or
whatever, you're takingashwagandha, yada, yada, yada.
Yeah.
Insert whatever you want.
If your baseline sleep is trash, you probably aren't going to
feel much right, right.
(27:38):
So you're like this is stupid,it doesn't work.
I am so.
That's why the sleep isimportant, because when you have
that baseline, you can take thenew tropics and it can enhance
your cognitive function the wayit's intended to.
Speaker 3 (27:53):
Yeah, I like that example, it's like in karate,
right yeah, like if you justshow up, you should have to do a
roundhouse kick.
Speaker 1 (28:02):
You tear your freaking tendon out of your
inner thigh.
Speaker 3 (28:05):
And then you're crawling to the car and you
ain't doing shit.
But you've got to learn thebasics, you've got to stretch.
Yeah, you've got to learn tostretch, but once you stretch,
then you can do all these crazyfun movements and you see
massive gains, Exactly.
So again back to the newtropics.
Like being then really dialingin on taking cold showers and
(28:25):
your exercise routines.
Yeah, so so many of us.
Oh, go ahead.
Speaker 1 (28:30):
Oh, I was going to say Now that I feel like I've
caught up from sleep I'm in my30s from all the partying.
I feel caught up.
Now I can take when I drinkcaffeine.
It works again.
I drink typically tea, which isfine, yeah, if I want the boost
, you know, I get some coffeegoing Mm-hmm.
(28:50):
I feel a difference and I canuse it as a tool now.
Yeah instead of as a crutch.
Yes, there's a differencebetween a tool and a crutch.
Yeah, I'm not leaning oncaffeine just to exist as a
person.
Speaker 3 (29:03):
Well, it's funny you say that right, because here's
what I learned again in thisbook.
This book's blowing my mind,obviously, but the dopamine
receptors Actually desensitize.
That's why, like your first hitof cocaine, they call it like
the first high.
You never get that first highagain because the dopamine
receptors Desensitize themselvesto that very specific signal
(29:26):
and you never get what you gotfrom that first time.
So as we drink more and morecaffeine, we get desensitized to
it, our actual dopaminereceptors become desensitized
and it takes more and more andmore.
That's why it's like you know,one little piece of cake is not
enough and then, before you knowit, you're eating an entire
cake.
Yeah.
So to your point, we got a.
(29:47):
It takes time to reset thosedopamine receptors to where.
Then if you are, you know,really tired and you have a half
a cup of coffee, you're like, Ifeel it.
Speaker 1 (30:00):
Yeah, it feels great.
Speaker 3 (30:01):
But then if you drink that again, and again, and
again, every day multiple timesa, day.
Yeah, so it's keeping thosereceptors balanced to where when
we need these things.
But then there's there's thingsthat do not Desensitize the
dopamine.
They're actually good for you.
It's like caffeine isconsidered a drug.
So there's there are thingslike mushrooms and Healthy
(30:24):
nutrition that, yeah, we don'tget desensitized to those things
.
Those things just feed us andmake us stronger and grow, and
healthier and focus.
Speaker 1 (30:31):
You don't get desensitized from eating
vegetables out of your garden.
Yeah, no, you don't.
That never stops being amazing.
Speaker 3 (30:37):
Yeah, but food sugar, like Like all the all the bad
things, sugar Process fats, allthose kind of things are toxins
to the body.
So the body has natural ways toto desensitize to them or
reject those things Versusthings that are.
So it's funny We've talkedabout in a couple episodes where
(30:59):
a lot of people the reason theyneed that donut is it's because
we talked about this invibration episode.
We're operating at such a lowvibration that these you know,
potato chips, doritos.
Speaker 1 (31:12):
I don't know actually launch that one, but Maybe, but
I can't remember whatever getsyou to zero.
Speaker 3 (31:17):
Yeah, because you're actually operating at negative.
Yeah you're so low.
Yeah, that's pulling you badthings pull you up and it makes
you feel better, but you'renever really making it past.
Speaker 1 (31:27):
It's like the fear porn.
Speaker 3 (31:28):
Yes.
Yeah, and so once we're, we getgood sleep and Moderate,
consistent exercise.
Yeah then we're actuallyfunctioning above zero.
So then some of these thingsthat we're incorporating push us
even higher.
Five, six, seven Sure.
And so I think the point thatyou brought up, that if you're
(31:51):
not sleeping and you're drinkinga lot, well, you may take a a
new tropic and be like this, notreally doing anything for me,
yeah, why would it you?
I would it, you know, beingrejected by the body because
there's so much toxins andpoisons going into your body.
Yeah but once you're at thattwo and three, then you can
incorporate some of these thingsthat just lift you up.
Speaker 1 (32:12):
I think it's good stuff.
Sweet bro, man, you crushedthat.
Speaker 3 (32:18):
Well, the book that I read yesterday really helped
for all this, but I'll say thisit's hard to shame yourself out
of procrastination and shameyourself into increasing focus.
Yeah don't beat yourself up.
Speaker 1 (32:34):
Yeah, making yourself feel like dog shit Doesn't
really help you Really with much, does it?
Speaker 3 (32:40):
No, so that's why just take some of these steps,
incorporate some of these thingsand just just celebrate the
small wins and then just keepsnack stacking those small wins.
Speaker 1 (32:51):
Yeah, we're just watching the video.
The guy was like, hey, if youare procrastinating flossing
your teeth, yeah, just tellyourself you're gonna floss one
tooth, one tooth, and then, onceyou put it in there, are you
just gonna stop?
No, no, so pick a very smallplace to start.
Speaker 3 (33:10):
Yeah, and just see where it takes you and just
start.
That's right, boom sweet.
That's it.
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