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Justin brother,your videos really make me think of the ways I can be better in my studies....I put a hard effort in checking if my methods and systems are working or not and constantly keep changing them accordingly....
Justin said something to this effect quite a long time ago, and it has stuck with me since: "Don't strike while the iron is hot; strike the iron to make it hot."
You would be surprised, it's actually a lot less hard than you think. Here's an example that is only a minute long where they do it twice in that time. th-cam.com/video/tXF60MOWUeY/w-d-xo.htmlsi=XuSP0e1omoC8n2NP
The 4 Steps of the DFUZ Method 1. *Distinguish* - Recognize the difference between feelings, thoughts, and actions. - Separate the physical sensations (e.g., feeling tired) from the thoughts about those sensations. - This is known as "thought-action diffusion" in clinical psychology. 2. *Fake It* - Even if you don't feel motivated, act as if you are. - Pretend to have the energy and focus of someone who isn't feeling lazy or tired. - Your actions can then influence your thoughts and feelings, creating a positive feedback loop. 3. *Uptime* - Gradually increase the amount of time you can maintain the "defused" state. - Start small, perhaps 10 minutes of focused work, and gradually build up your capacity. - This trains your brain to more easily enter the thought-action defused state. 4. *Zone* - Create a distraction-free environment to support your productivity. - Identify and remove the specific triggers that cause you to get distracted or procrastinate. - This "zone of focus" makes it easier to stay on task without relying on motivation.
1. Thoughts are not the same as feelings. 2. Take any actions no matter how small. Act like you are not Tired or Lazy. 3. Repetition. Do it every day. 4. Set yourself and your environment for success and away from distractions.
Many years ago I saw a post or a quote or something saying that anxiety and excitement feel the same, so when you're worried about something, you can literally say "I am so excited about ..." It really helped me with my mindset and thinking like this became a habit. It's all about what you do about your feelings.
@@Raquel_98 It is also possible that the original post didn't say anxiety but something else and I've forgotten 🥲 maybe it was just worry or nervousness
@Raquel_98 not with that attitude it wont, it does work, you have to really consciously apply this in the moment when an anxiety inducing situation arises, then you will get that eureka moment, perception is reality, both realities are valid, because they are the same thing anxiety and excitement, see that, its excitement and it willl be, this is basic logic
I have ADHD and been watching a bunch of informational videos to figure out ways to cope with it. This was very informative and I even made an affirmation for myself based from this video! "You are not what you feel" - Just because you feel lazy doesn't mean you are a lazy person. Another useful thing I'm trying to practice consistently is the mindset of "Action first before thoughts" (because I tend to overthink things until I end up becoming paralyzed and unable to do anything anymore) along with positive self talk to emotionally regulate myself In conclusion, action > thoughts (overthinking) / feelings (laziness)
I am a student in Dr. Justin's program. From my personal experience, I can say that the learning skills taught in the course are truly remarkable and have had a significant impact. However, this is just a small part of the benefits. The topic is much larger because the advice provided on self-development, time management, and procrastination management is the most important, greatest, and most valuable. I assure you that I have read dozens of books and watched hundreds of podcasts, but I have not found anyone who gives such practical, precise, and profoundly impactful advice as Dr. Justin. Thank you from the bottom of my heart; I am unable to express my gratitude enough🤘.
"Feelings and thoughts don't just lead to action. Action can also trigger us to have certain thoughts which change the way we feel." Thank you, Justin.
My parents told me that the first thing you do after waking up predicts your how your day will go but when the plan does not go that way, I regret it later. that well I just ruined my day, and it actually becomes a non - productive day but one day I did the same but I did not regret it and I said no worry I will start my day now and I completed almost all my daily tasks , I relate this with the Step 1 and 2 that just maybe it is all just psychological and even a little push start can do wonders, hope to apply all the steps and increase my efficiency
This video is so helpful. I've been in a bit of a slump lately and I couldn't find my way out of it so I turned to these types of videos to try and find some motivation. This is exactly what I needed. I knew a while back that to get something done you have to stop thinking about it and just do it. You explain it here more as disconnecting feeling from thought and that makes perfect sense. That's why fasting for religious reasons is important. It makes this a practice in your spiritual life that transfers into everyday life. And then fake it to make it. It's a trick I have tried before. It's how I stopped smoking, actually. I pretended to be a non-smoker. I can pretend to be a highly motivated, confident, energetic, and successful person. I am an excellent actress. This might even be fun. I could give motivation speeches to my cats.
Learning to sit with feelings and not do anything or think about it an any special way is a great idea. Observing feelings and not be ruled by them is possibly the best thing we could teach each other. Great video by a well spoken young man.
Hi! A CP here! You just spoke volumes about Behavior Activation which we use in therapy, without having to use those two words. Really learnt a lot from you. You explain better than some of my teachers when i was training. Thank you.
Hi Justin, I am back after one week watching this video. MY OH MY! I have watch many videos, talk show, join a program, apps, you name it, i try them all!!! But after listening to you, I got a lot of work done!! My mind set has change. Thank you for sharing… save my life…
5:54 This happened to me. Finally I lost all willpower and stopped doing everything. I wasn't depressed. I was burnt out. I'm slowly getting better. This content definitely has provided me with some tools to help my process. I can't believe it's free.
This is very informative! I may have unknowingly done something I called cheating my brain to do something I don’t like, like going to the gym. I used to break down to getting ready, putting on my shoes, going out and starting to workout. I also found it a challenge to do 60 minutes of cardio, so I gave 5 minute goals! This video has put in so much detail! I am going to better implement this ! Thank you so much !
I did my studies best earlier ,but now I feel exhausted due to exams that I had to face frequently .Now I don't even have any mortivation to study. I feel lazy towards studies. Wish me to get motivated and to do my studies well 😢❤
Justin is so right about extrinsic motivation. It wasn't until now that he made me realized how blinded I became by becoming conscious of other people's progress and success that it influences my motivation. It's so stupid why we bother wasting time and attention on things that don't truly matter. We should simply focus with what we have control within us instead of what's around us. The choice to react better when you feel envy and competition. At the end of the day things like competition can be considered tools that help us cross the finish line faster. It's okay to take things slow. We will all find ourselves at the end of each finish line. If we run forward while looking back or to the side we will inevitably lose our way. We will lose the pure intrinsic reasons why we bother doing the right thing even if it's the harder thing to do in any pursuit of life. Thank you for once again helping me with understanding my burnout.
Yes, but discipline is a skill that is built over time. It initially requires a lot of willpower, which fatigues our mind, similar to motivation as it runs out.
I agree but sometimes we know the answer but we tend to disregard it. MOTIVATION is something hard for me to reach my goals due to challenges but I totally agree that discipline is the answer but hard to maintain
Yes of course. But what is discipline and how do you do "having discipline"? This video shows what it is and how to do it without ever mentioning the word. I'd say, discipline is the ability to do thought-action-defusion, to act independently of your feelings and habitual thoughts. And we do it by non-judgementally noticing and observing them so we gain back control and can act anyway. And this we can practice and get better at.
I additionally recommend to not only diffuse an action and feelings about it, but also actions leading up to an activity and that activity itself. So for example, you can diffuse starting up your tablet and studying. This is helpful, because then you only need to diffuse the bad feelings of starting your tablet (instead of those of studying) from getting started, which is much easier. Once you have started it up it will then require significantly less motivation (if any at all) to go over to actually studying.
TBH I could hardly watch every study videos without feeling tired and lazy. Even writing a comment like this, really lazy to type a whole sentence. But somehow when I watched this, after the distinguish explanation, I didn't skip or drop despite being lazy bc of using this method! That's really amazing
I always watch your video because every time I get something valuable from it. From your newsletter, videos, and other free resources I am constantly improving myself. I am really grateful to you from the bottom of my heart 💖💖
It's bascially the realisation that we different from the mind and that what the mind tells is not necessary to be performed. Really helpful although it was shallower than the spiritual classes that I attended from ISKCON. Thank you any ways! Hare Krishna! Basically, I learned that this thing of separation from mind can be applied to study too and not just to Chanting etc.
I think I got a little addicted to your channel, my notebook explodes from the wonderful information from you, thank you for guiding us (You must made a book)
As I watched this video, I started to feel tired. My instant thought was that maybe I needed sleep. But instead of sleeping or taking a break, I simply pretended I wasn't feeling tired, and it worked! Great video!
Woow the part talking about needing to make new, unnatural methods for our artificial world really opened my eyes! I also struggle with feeling weird or uncomfortable in my past attempts of trying to fake my motivation. Like putting on that mask was wrong in a way, because I should try to inherently find it or else it doesn’t count. But I’ve definitely got to try allowing / making myself to do it more, & hopefully my brain will start to do so naturally too. Here’s to day 1!
I'm not sure I would agree that you put a stop-block between feeling and thinking - after all, most of the time you're first aware that you're feeling something when you've had the thought. It's more about not following the "natural" or instinctual (habitual) action, but instead being aware of your current state and then choosing not to focus on it or letting it dictate your actions. That when you're stuck in the muck, so to speak, you need to take a moment to be aware of what you're feeling, what's going on inside, and then see beyond it: it's a mental shift that I think we can all practice, but which is really difficult to explain how to do. Once you're in this neutral state, you're able to have far more control over what you're feeling and thinking (which normally feels impossible), and it turns willpower into somehting gentle rather than a brute force attempt. Not that I have mastered it, not at all, but I do think it's a really important key.
Most mental health professionals who work in a therapeutic setting have a steady stream of clients/patients who are nearly incapable of giving a name to their feelings; they are literally so detached from their body that they could be obviously distressed and clearly impacted by some feeling/emotion, and they can be aware of that fact, yet if asked, are simply unable to say whether they're angry or irritated or frightened or sad or whatever. For people who don't have this difficulty, I imagine that's almost impossible to imagine. But it's not particularly rare; like I said, if a therapist has a decent size case load, it's a near certainty that they'll have one or more clients that are like this. While there may be other things going on that need to be addressed, and one or more of those other things may be a higher priority, if the therapy continues long enough, eventually the therapist and client will start doing some form of work that literally just focuses on being able to give a name to a feeling. As someone who's been through this as a client, I can't even begin to convey how frustrating this is-- but while I'm sure there must be a rare outlier, the vast majority of the time, progress can be made. The reason I bring this up is because someone who has never struggled with this may entirely miss the fact that separating feeling from thought requires that you can actually identify the feeling in the first place. If that comes naturally to you, I could imagine (though of course I can't be sure) that it might seem like the feeling and thought are organically intertwined, such that the idea of putting a block between them seems naive. But to someone who has needed to put in years of effort in therapy just to be able to say to yourself, "Oh, I'm feeling really irritated. Why am I feeling that way, it's not like my wife said or did anything wrong?", the idea that the feeling and the thought are distinct from one another seems not only possible, but blindingly self-evident. Please don't misunderstand, I'm not trying to dismiss or discount the way you describe your conceptualization of what's going on; I'm merely suggesting that this might not be "one size fits all", and that there might be multiple valid ways to understand this, some of which may come more naturally to some people than to others.
@@andrewgr144 I appreciate your take on it. And I absolutely agree that there is not a one-size-fits-all way of looking at this. I do find it fascinating, though, how differently we see things. I'm one of those who also cannot for the life of me describe what I'm feeling - or even notice that I'm feeling something (unless it's dire, and then I'm still confused as to what words to use to explain it). I'm trying to get better at it, to develop this sense of awareness, but it's not easy. For me this is why feeling and thought are so intertwined: I notice it by thinking, not by being naturally aware that I'm feeling something. So putting a stop block between the two isn't really possible (although conceptually it's obvious that there's a difference). Perhaps your experience with therapy, by having practised separating the two, is what makes it "easy" to do so? Since I think our baseline of alexithymia is very similar. Or maybe it's our understanding of a "stop block" that's different. In my original comment I didn't mean it as "there's a difference between feeling and thought" since that's a given, I meant "it's not practically possible to stop a thought, that is derived from a feeling, before having had the thought, since it's the thought that makes you aware that you're feeling said something to begin with". Does that make sense?
@@ericathefae I think your first hypothesis is probably correct: if (and I really hope this happens) you get to the point where you feel the emotion in your body first, then consciously become aware of it and can put a name to it, I think that even if you don't come to see it the way I do, you'll at least readily understand how it could work that way, beyond just intellectually understanding the words. Until you hit that point, then I think not seeing emotion and thought as being distinct is almost a tautology. There is one analogous situation that, if we're alike, you probably have experienced plenty of times, that doesn't involve emotion: noticing that for the last couple of hours you've actually needed to urinate, but you were so engrossed in something that you weren't conscious of it. Or noticing that your leg is really uncomfortable from sitting awkwardly, and realizing that you've actually been feeling that for a while, but you just now noticed. Basically, any situation where once you recognize some bodily sensation, you also realize that at some level, you've been feeling (in the physical, not emotional sense) that way for some time, maybe multiple hours. If you have had experiences like this, then that's an example of realizing you *did* feel something before you thought about it. Then realize that being able to recognize emotions comes from becoming more aware of the physical sensations associated with them; that in some sense, an emotion is almost more of a physical phenomenon than a mental one. At that point, it doesn't seem like too far of a stretch to substitute 'emotion' for 'physical sensation'. Also, I hope this is obvious, but I'm just a lay-person. I'm married to a therapist, but I don't have any education/training myself, so please just consider all of this to be my own, very much fallible, thoughts.
@@andrewgr144 I think you're misunderstanding me. I haven't once said that feeling and thought are the same - they are obviously two different things. But you aren't aware that you're feeling something before thought is involved, since you litterally need to think to be aware of something. Hence why the "stop block" shouldn't be placed between the two - it would be more accurate to place it either between thought and action, which would align with the video's main message, or between different kinds of thoughts: between being aware and then the negative thought patterns that I'm assuming he's actually refering to with the label "thought" (although here the thought pattern typically shows up before the awareness, as a direct consequence of the feeling, and then one can use one's awareness of those feelings and thoughts to change them, with enough practice). In other words, yes, the emotional or physical feeling is there first, of course. But the moment you're aware of them, you're thinking - so technically speaking, it's only possible to actually disconnect the two, in the practical sense, by being braindead.
thank you because this was actually a very good video. i want to leave here a quote that I read or heard (don't remember where) and its been helping me a lot; It gets easier every day, the hard part is that you need to do it every day. But it always gets easier.
Great advice. You can also "hack" motivation into this process by stopping to contemplate why it matters (what you're doing), and visualizing how you will feel and be rewarded when the task is complete.
This idea for a healthy thought process was executed so thoroughly. I had several “ooooh, ah-ha!” moments as you explained. Thank you for being here. I really enjoyed this video.
If we are always reframing our feelings to be productive, we are always acting (ie always faking it). Why to live in this world do I have to act just to survive? I feel like we need to question why do we have to hack our brains just to do things. Why do we have to live this way?
@rubbertreeplant3345 he said in the video, these modern day problems are created by modern day creations (such as technology). And thus we need modern day solutions for these problems
It’s not that we have to hack our brains. It’s that we need to learn how how to recognise when we are disregulated (anxious, fearful, avoidant thoughts) and we need to learn how to support ourselves to come back to regulation. He is saying just because you feel disregulated, doesn’t mean you need to act disregulated. This doesn’t mean you’re always faking it. It means you are learning maturity … how to behave in a loving, supportive, regulated way, when you start going off the rails.
I don't thing the faking part is necessary. The power lies in noticing your feelings and the thoughts that get triggered by those feelings. Without judgement, rather with curiosity. Just notice and observe it and let it be what it is. The moment we do this we gain back control and can decide to act regardless of our feelings and thoughts.
Completely agree. If it is not natural for us to exist this way why should we strive to exist this way? Why wouldn't we change the world around us for the better and strive to exist in a way that is natural and does not cause these anxieties? It feels counterintuitive.
I struggle with studying the hundreds of job related stuff I need to go through so I viewed this video. Absolutely mind blowing information. Really changed my perception on things. Thanks, Justin.
Your videos are so refreshing, i am warching them religiously now lol. You go deeper into the topics you present, exploring thoghts I never had, even though this topics are commom in productivity channel. Is not just about knowledge, you present real wisdom to your viewers for free. And for that, Im surr I will enroll in your course when im out of uni. Thank you master!
I have adhdh with lowere motivation and I forced myself to finish this video cause i always skip through these types of motivational stuff but recently feeling lazy and and unmotivated this video helped me a lot and as you said it'll take more time but i think this is a doable method. Thank you so much!
Thank you Justin for addressing this often overlooked topic and the midset that can impact studies and other areas of life. I appreciate how clearly you explained it. I'm here for it. Cheers.
I kind of get that we need to do things regardless of how we feel, but I also know that work routines can condition you to work, but also not really think about what you're doing. It in my experience can lead you down a rabbit hole where you become auto-pilot to the point where you have no idea what to do when you're given freedom. By kind of not focusing on 'why' you're doing something, or the benefits of what you're doing are, you can't really use that experience that you hate so much to your benefit. So I guess that being aware of the situation and how I feel is also quite important for me.
Sir thank you so much. I know I say this in every video but truly ur one of a kind. Everyone who makes shit motivational videos says “just get disciplined”, and they talk about cold showers and other pointless crap. But this, this is the REAL HOW TO “get disciplined”. Sir thank you so so much. If it hadn’t been because of you I would’ve failed uni admissions a third time. Thank you ❤🙏🔥
brilliant! easier said than done but let that be the next challenge! and the 4th point about Zone i think is where i fall flat and suddenly, one distraction leads to the next and ends up with the thought of - Later lol . thx
Okay but remember to actually take care of yourself too or you’re gonna end up like me, someone who hyper focused her way into PVCs from extreme exhaustion. Those are no fun and you CAN die from extreme burn out if you ignore your base needs. Eat well, sleep well, work out, along with applying these tips. Stay healthy people!
It's really cool how the newer videos just integrate stuff mentioned in older ones as functioning systems. It's like a live demonstration of how the "responsible adult" mind-maps you've been using were formed, Dr. Sung and I'm all here for it! 💪
in stoicism, it is said that it's crucial to know what are "externals", and make proper judgements. Externals are things that are out of your control, and include even your body/condition and feelings, which just happen. The Distinguish in DFUZ reminded me of the stoicism books i was reading a while ago haha.
Hello Justin, you should consider writing a book about revision and study techniques. It should include information about grinde mind maps and it's difference between Novak's concept maps and Tony Buzan's mind maps and the reason grinde maps are better for encoding information. The book should include all what you know about reading, revision and studying...
so you're like ali abdal and here i am like a gold fish not even good at a single thing and you guys doing more then one thing and that also at a such a high level
Basically whatever you saying has been applicable when one is conscious about once behaviour. Many time people get to know about distraction and procrastination only when already it happened. And that's the big problem. However, the solution you suggested will surely help 200% if follow properly
As much as these methods are helpful to be able to build some mental strength and help deal with difficult tasks I have to say that being raised like this (not to listen to your bodies signals that you need rest/food) is very damaging and leads to people having a pretty severe disconnect from their body and emotions. Be careful when encouraging people to forego their bodies' warning signals in an effort to be more productive. Imo a bigger emphasis needs to be put on also understanding your limits and understanding when it is necessary to push yourself vs when you do actually need rest. Bc you do need rest sometimes and it is not 'laziness' when you do.
TYSM Justin. It's probably the first vedio that I watched without getting distracted. (Otherwise it's extremely hard for me to maintain focus these days). Valuable information >
Maintaining full focus while studying can be challenging but is achievable with some strategies:🌞🤙 1. *Create a Study Schedule* Plan specific times for studying and stick to the schedule. 2. *Choose the Right Environment* Find a quiet, comfortable place free from distractions. 3. *Set Clear Goals* Define what you want to accomplish in each study session. 4. *Use Active Learning Techniques* Engage with the material through summarizing, questioning, and teaching others. 5. *Take Regular Breaks* Use techniques like the Pomodoro Technique to take short, scheduled breaks. 6. *Eliminate Distractions* Turn off notifications, limit social media use, and inform others of your study times. 7. *Stay Organized* Keep your study materials and space organized to avoid wasting time. 8. *Stay Hydrated and Eat Well* Proper nutrition and hydration can improve concentration. 9. *Get Enough Sleep* Adequate rest is essential for effective studying. 10. *Practice Mindfulness or Meditation* These practices can help improve focus and reduce stress.😊
Join my Learning Drops weekly newsletter here: bit.ly/4dCIPxR
Every week, I distil what really works for improving results, memory, depth of understanding, and knowledge application from over a decade of coaching into bite-sized emails.
Justin, you watch the boys????
Thank you as always
How to master any complex software like cinema 4d or after effects by only watching video tutorials ?
Justin brother,your videos really make me think of the ways I can be better in my studies....I put a hard effort in checking if my methods and systems are working or not and constantly keep changing them accordingly....
Tremendous work. Very helpful
Justin said something to this effect quite a long time ago, and it has stuck with me since: "Don't strike while the iron is hot; strike the iron to make it hot."
@@PeriodiseThis5197 if I can do it for wanking, I can do it for studying!
Damn the K.E required for this has gotta be insane. Welp we are students learning is literally our job so better get to it buckaroo.
@@safiulfaiyaz7038 That is a brilliant statement. Thank you for passing it along. I immediately subscribed to this channel.
Nice metaphor, yet I'd say ye haven't been beating on actual cold iron to make it hot.. I mean.. give it a try, see what happens.. 😅
You would be surprised, it's actually a lot less hard than you think. Here's an example that is only a minute long where they do it twice in that time. th-cam.com/video/tXF60MOWUeY/w-d-xo.htmlsi=XuSP0e1omoC8n2NP
The 4 Steps of the DFUZ Method
1. *Distinguish*
- Recognize the difference between feelings, thoughts, and actions.
- Separate the physical sensations (e.g., feeling tired) from the thoughts about those sensations.
- This is known as "thought-action diffusion" in clinical psychology.
2. *Fake It*
- Even if you don't feel motivated, act as if you are.
- Pretend to have the energy and focus of someone who isn't feeling lazy or tired.
- Your actions can then influence your thoughts and feelings, creating a positive feedback loop.
3. *Uptime*
- Gradually increase the amount of time you can maintain the "defused" state.
- Start small, perhaps 10 minutes of focused work, and gradually build up your capacity.
- This trains your brain to more easily enter the thought-action defused state.
4. *Zone*
- Create a distraction-free environment to support your productivity.
- Identify and remove the specific triggers that cause you to get distracted or procrastinate.
- This "zone of focus" makes it easier to stay on task without relying on motivation.
Thank you ❤
Thank you for this
thank u i was 50 seconds in and my brain demanded a break , my brain started making rumbling noise already XD
Thanks a lot
Is it like you feel lazy, but you can't think that you are lazy?
1. Thoughts are not the same as feelings.
2. Take any actions no matter how small. Act like you are not Tired or Lazy.
3. Repetition. Do it every day.
4. Set yourself and your environment for success and away from distractions.
J.K. Rowling - 'It is our choices, Harry, that show what we truly are, far more than our abilities.'
Ick, it's a bit of a bad look to quote that lady...
@@cheddarcheezit2647 yeah she kinda sucks ngl
Many years ago I saw a post or a quote or something saying that anxiety and excitement feel the same, so when you're worried about something, you can literally say "I am so excited about ..."
It really helped me with my mindset and thinking like this became a habit. It's all about what you do about your feelings.
I am reassociating my brain to my reactions and this is so helpful! Thank you
That only works if you have mild anxiety
@@Raquel_98 It is also possible that the original post didn't say anxiety but something else and I've forgotten 🥲 maybe it was just worry or nervousness
@Raquel_98 not with that attitude it wont, it does work, you have to really consciously apply this in the moment when an anxiety inducing situation arises, then you will get that eureka moment, perception is reality, both realities are valid, because they are the same thing anxiety and excitement, see that, its excitement and it willl be, this is basic logic
@@torres8988 😂
I have ADHD and been watching a bunch of informational videos to figure out ways to cope with it. This was very informative and I even made an affirmation for myself based from this video!
"You are not what you feel" - Just because you feel lazy doesn't mean you are a lazy person.
Another useful thing I'm trying to practice consistently is the mindset of "Action first before thoughts" (because I tend to overthink things until I end up becoming paralyzed and unable to do anything anymore) along with positive self talk to emotionally regulate myself
In conclusion, action > thoughts (overthinking) / feelings (laziness)
I am a student in Dr. Justin's program. From my personal experience, I can say that the learning skills taught in the course are truly remarkable and have had a significant impact. However, this is just a small part of the benefits. The topic is much larger because the advice provided on self-development, time management, and procrastination management is the most important, greatest, and most valuable. I assure you that I have read dozens of books and watched hundreds of podcasts, but I have not found anyone who gives such practical, precise, and profoundly impactful advice as Dr. Justin. Thank you from the bottom of my heart; I am unable to express my gratitude enough🤘.
"Feelings and thoughts don't just lead to action. Action can also trigger us to have certain thoughts which change the way we feel." Thank you, Justin.
My parents told me that the first thing you do after waking up predicts your how your day will go but when the plan does not go that way, I regret it later. that well I just ruined my day, and it actually becomes a non - productive day but one day I did the same but I did not regret it and I said no worry I will start my day now and I completed almost all my daily tasks , I relate this with the Step 1 and 2 that just maybe it is all just psychological and even a little push start can do wonders, hope to apply all the steps and increase my efficiency
It's not your feeling that stops you it's how you react to what you feel ___ beautiful! Thanks alot I learned something from you.
This is, without exaggeration, a life-changing video. Thank you.
Glad it was helpful!
This video is so helpful. I've been in a bit of a slump lately and I couldn't find my way out of it so I turned to these types of videos to try and find some motivation. This is exactly what I needed. I knew a while back that to get something done you have to stop thinking about it and just do it. You explain it here more as disconnecting feeling from thought and that makes perfect sense. That's why fasting for religious reasons is important. It makes this a practice in your spiritual life that transfers into everyday life. And then fake it to make it. It's a trick I have tried before. It's how I stopped smoking, actually. I pretended to be a non-smoker. I can pretend to be a highly motivated, confident, energetic, and successful person. I am an excellent actress. This might even be fun. I could give motivation speeches to my cats.
Learning to sit with feelings and not do anything or think about it an any special way is a great idea. Observing feelings and not be ruled by them is possibly the best thing we could teach each other. Great video by a well spoken young man.
He's not young. He felt he was getting old but did nothing about it.
Hi! A CP here! You just spoke volumes about Behavior Activation which we use in therapy, without having to use those two words. Really learnt a lot from you. You explain better than some of my teachers when i was training. Thank you.
3:33 yes i would love for you to go deeper into what motivation is in another video, it would be very useful!! thank you for this video!
Hi Justin, I am back after one week watching this video. MY OH MY! I have watch many videos, talk show, join a program, apps, you name it, i try them all!!! But after listening to you, I got a lot of work done!! My mind set has change. Thank you for sharing… save my life…
5:54
This happened to me.
Finally I lost all willpower and stopped doing everything.
I wasn't depressed.
I was burnt out.
I'm slowly getting better.
This content definitely has provided me with some tools to help my process.
I can't believe it's free.
Keep it going everyday! Start building up your habits and you will be fine. We will be fine
@@semreuser6442 Thank you 🙌
This is very informative! I may have unknowingly done something I called cheating my brain to do something I don’t like, like going to the gym. I used to break down to getting ready, putting on my shoes, going out and starting to workout. I also found it a challenge to do 60 minutes of cardio, so I gave 5 minute goals!
This video has put in so much detail! I am going to better implement this ! Thank you so much !
I did my studies best earlier ,but now I feel exhausted due to exams that I had to face frequently .Now I don't even have any mortivation to study. I feel lazy towards studies. Wish me to get motivated and to do my studies well 😢❤
How were your exams?
just stand up and don’t think just do it, standing up is the key
Justin is so right about extrinsic motivation. It wasn't until now that he made me realized how blinded I became by becoming conscious of other people's progress and success that it influences my motivation. It's so stupid why we bother wasting time and attention on things that don't truly matter. We should simply focus with what we have control within us instead of what's around us. The choice to react better when you feel envy and competition. At the end of the day things like competition can be considered tools that help us cross the finish line faster. It's okay to take things slow. We will all find ourselves at the end of each finish line. If we run forward while looking back or to the side we will inevitably lose our way. We will lose the pure intrinsic reasons why we bother doing the right thing even if it's the harder thing to do in any pursuit of life. Thank you for once again helping me with understanding my burnout.
"Fake it till you make it" makes so much more sense now! :D Great Video!
This video showcased something important: ppl are on the "motivation bandwagon" way too much, they need to have discipline.
More like inhibiting thoughts than motivating, but yes
Yes, but discipline is a skill that is built over time. It initially requires a lot of willpower, which fatigues our mind, similar to motivation as it runs out.
I agree but sometimes we know the answer but we tend to disregard it. MOTIVATION is something hard for me to reach my goals due to challenges but I totally agree that discipline is the answer but hard to maintain
Yes of course. But what is discipline and how do you do "having discipline"? This video shows what it is and how to do it without ever mentioning the word. I'd say, discipline is the ability to do thought-action-defusion, to act independently of your feelings and habitual thoughts. And we do it by non-judgementally noticing and observing them so we gain back control and can act anyway. And this we can practice and get better at.
So far, this is the best 👌 teacher I've come across with.
I watch his videos everytime I fill low
I additionally recommend to not only diffuse an action and feelings about it, but also actions leading up to an activity and that activity itself. So for example, you can diffuse starting up your tablet and studying. This is helpful, because then you only need to diffuse the bad feelings of starting your tablet (instead of those of studying) from getting started, which is much easier. Once you have started it up it will then require significantly less motivation (if any at all) to go over to actually studying.
TBH I could hardly watch every study videos without feeling tired and lazy. Even writing a comment like this, really lazy to type a whole sentence. But somehow when I watched this, after the distinguish explanation, I didn't skip or drop despite being lazy bc of using this method! That's really amazing
I always watch your video because every time I get something valuable from it. From your newsletter, videos, and other free resources I am constantly improving myself. I am really grateful to you from the bottom of my heart 💖💖
Great to hear!
I've tried all this before for the last sixty years, no matter what I do, it works. Then a week passes and I revert to baseline. Oh well.
Excellent video. I appreciate your time.
My pleasure
It's bascially the realisation that we different from the mind and that what the mind tells is not necessary to be performed. Really helpful although it was shallower than the spiritual classes that I attended from ISKCON. Thank you any ways! Hare Krishna! Basically, I learned that this thing of separation from mind can be applied to study too and not just to Chanting etc.
Thanks
Distinguished my thoughts and feelings
faking is easy
Uptime to adapt more in those situations
Zone to know my distraction
Thank you very much, making a safe space from distraction is quite hard these days, but knowing this is possible makes me more motivated!
You must get this a lot, but thank you so much for putting out all of this content for free. You are helping me get my life back in order.
I think I got a little addicted to your channel, my notebook explodes from the wonderful information from you, thank you for guiding us
(You must made a book)
As I watched this video, I started to feel tired. My instant thought was that maybe I needed sleep. But instead of sleeping or taking a break, I simply pretended I wasn't feeling tired, and it worked! Great video!
wow, thats awesome to hear!!
Woow the part talking about needing to make new, unnatural methods for our artificial world really opened my eyes! I also struggle with feeling weird or uncomfortable in my past attempts of trying to fake my motivation. Like putting on that mask was wrong in a way, because I should try to inherently find it or else it doesn’t count. But I’ve definitely got to try allowing / making myself to do it more, & hopefully my brain will start to do so naturally too.
Here’s to day 1!
So basically, it's fake it till you make it... Well done!
I'm not sure I would agree that you put a stop-block between feeling and thinking - after all, most of the time you're first aware that you're feeling something when you've had the thought. It's more about not following the "natural" or instinctual (habitual) action, but instead being aware of your current state and then choosing not to focus on it or letting it dictate your actions. That when you're stuck in the muck, so to speak, you need to take a moment to be aware of what you're feeling, what's going on inside, and then see beyond it: it's a mental shift that I think we can all practice, but which is really difficult to explain how to do. Once you're in this neutral state, you're able to have far more control over what you're feeling and thinking (which normally feels impossible), and it turns willpower into somehting gentle rather than a brute force attempt. Not that I have mastered it, not at all, but I do think it's a really important key.
Most mental health professionals who work in a therapeutic setting have a steady stream of clients/patients who are nearly incapable of giving a name to their feelings; they are literally so detached from their body that they could be obviously distressed and clearly impacted by some feeling/emotion, and they can be aware of that fact, yet if asked, are simply unable to say whether they're angry or irritated or frightened or sad or whatever. For people who don't have this difficulty, I imagine that's almost impossible to imagine. But it's not particularly rare; like I said, if a therapist has a decent size case load, it's a near certainty that they'll have one or more clients that are like this. While there may be other things going on that need to be addressed, and one or more of those other things may be a higher priority, if the therapy continues long enough, eventually the therapist and client will start doing some form of work that literally just focuses on being able to give a name to a feeling. As someone who's been through this as a client, I can't even begin to convey how frustrating this is-- but while I'm sure there must be a rare outlier, the vast majority of the time, progress can be made. The reason I bring this up is because someone who has never struggled with this may entirely miss the fact that separating feeling from thought requires that you can actually identify the feeling in the first place. If that comes naturally to you, I could imagine (though of course I can't be sure) that it might seem like the feeling and thought are organically intertwined, such that the idea of putting a block between them seems naive. But to someone who has needed to put in years of effort in therapy just to be able to say to yourself, "Oh, I'm feeling really irritated. Why am I feeling that way, it's not like my wife said or did anything wrong?", the idea that the feeling and the thought are distinct from one another seems not only possible, but blindingly self-evident. Please don't misunderstand, I'm not trying to dismiss or discount the way you describe your conceptualization of what's going on; I'm merely suggesting that this might not be "one size fits all", and that there might be multiple valid ways to understand this, some of which may come more naturally to some people than to others.
@@andrewgr144 I appreciate your take on it. And I absolutely agree that there is not a one-size-fits-all way of looking at this.
I do find it fascinating, though, how differently we see things. I'm one of those who also cannot for the life of me describe what I'm feeling - or even notice that I'm feeling something (unless it's dire, and then I'm still confused as to what words to use to explain it). I'm trying to get better at it, to develop this sense of awareness, but it's not easy.
For me this is why feeling and thought are so intertwined: I notice it by thinking, not by being naturally aware that I'm feeling something. So putting a stop block between the two isn't really possible (although conceptually it's obvious that there's a difference).
Perhaps your experience with therapy, by having practised separating the two, is what makes it "easy" to do so? Since I think our baseline of alexithymia is very similar.
Or maybe it's our understanding of a "stop block" that's different. In my original comment I didn't mean it as "there's a difference between feeling and thought" since that's a given, I meant "it's not practically possible to stop a thought, that is derived from a feeling, before having had the thought, since it's the thought that makes you aware that you're feeling said something to begin with". Does that make sense?
@@ericathefae I think your first hypothesis is probably correct: if (and I really hope this happens) you get to the point where you feel the emotion in your body first, then consciously become aware of it and can put a name to it, I think that even if you don't come to see it the way I do, you'll at least readily understand how it could work that way, beyond just intellectually understanding the words. Until you hit that point, then I think not seeing emotion and thought as being distinct is almost a tautology. There is one analogous situation that, if we're alike, you probably have experienced plenty of times, that doesn't involve emotion: noticing that for the last couple of hours you've actually needed to urinate, but you were so engrossed in something that you weren't conscious of it. Or noticing that your leg is really uncomfortable from sitting awkwardly, and realizing that you've actually been feeling that for a while, but you just now noticed. Basically, any situation where once you recognize some bodily sensation, you also realize that at some level, you've been feeling (in the physical, not emotional sense) that way for some time, maybe multiple hours. If you have had experiences like this, then that's an example of realizing you *did* feel something before you thought about it. Then realize that being able to recognize emotions comes from becoming more aware of the physical sensations associated with them; that in some sense, an emotion is almost more of a physical phenomenon than a mental one. At that point, it doesn't seem like too far of a stretch to substitute 'emotion' for 'physical sensation'. Also, I hope this is obvious, but I'm just a lay-person. I'm married to a therapist, but I don't have any education/training myself, so please just consider all of this to be my own, very much fallible, thoughts.
@@andrewgr144 I think you're misunderstanding me. I haven't once said that feeling and thought are the same - they are obviously two different things. But you aren't aware that you're feeling something before thought is involved, since you litterally need to think to be aware of something. Hence why the "stop block" shouldn't be placed between the two - it would be more accurate to place it either between thought and action, which would align with the video's main message, or between different kinds of thoughts: between being aware and then the negative thought patterns that I'm assuming he's actually refering to with the label "thought" (although here the thought pattern typically shows up before the awareness, as a direct consequence of the feeling, and then one can use one's awareness of those feelings and thoughts to change them, with enough practice). In other words, yes, the emotional or physical feeling is there first, of course. But the moment you're aware of them, you're thinking - so technically speaking, it's only possible to actually disconnect the two, in the practical sense, by being braindead.
..no feeling first, then thought immediately verbalises it, it’s not simultaneous
thank you because this was actually a very good video. i want to leave here a quote that I read or heard (don't remember where) and its been helping me a lot; It gets easier every day, the hard part is that you need to do it every day. But it always gets easier.
Yes!!! Loving this video and will use it for homeschooling!
Thanks, I think this helped. I'm not completely done with the video but hanging around in TH-cam is not getting my work done so I'm out.
Great advice. You can also "hack" motivation into this process by stopping to contemplate why it matters (what you're doing), and visualizing how you will feel and be rewarded when the task is complete.
This idea for a healthy thought process was executed so thoroughly. I had several “ooooh, ah-ha!” moments as you explained. Thank you for being here. I really enjoyed this video.
The only thing we can truly control is our mind. Indeed.
If we are always reframing our feelings to be productive, we are always acting (ie always faking it). Why to live in this world do I have to act just to survive? I feel like we need to question why do we have to hack our brains just to do things. Why do we have to live this way?
@rubbertreeplant3345 he said in the video, these modern day problems are created by modern day creations (such as technology). And thus we need modern day solutions for these problems
It’s not that we have to hack our brains. It’s that we need to learn how how to recognise when we are disregulated (anxious, fearful, avoidant thoughts) and we need to learn how to support ourselves to come back to regulation.
He is saying just because you feel disregulated, doesn’t mean you need to act disregulated. This doesn’t mean you’re always faking it. It means you are learning maturity … how to behave in a loving, supportive, regulated way, when you start going off the rails.
I don't thing the faking part is necessary. The power lies in noticing your feelings and the thoughts that get triggered by those feelings. Without judgement, rather with curiosity. Just notice and observe it and let it be what it is. The moment we do this we gain back control and can decide to act regardless of our feelings and thoughts.
Completely agree. If it is not natural for us to exist this way why should we strive to exist this way? Why wouldn't we change the world around us for the better and strive to exist in a way that is natural and does not cause these anxieties? It feels counterintuitive.
I struggle with studying the hundreds of job related stuff I need to go through so I viewed this video. Absolutely mind blowing information. Really changed my perception on things. Thanks, Justin.
Two beautiful gold nuggets I got from this video: "external motivation too depend of change" and "motivation reliance not reliable".
Would be great if you can do a deep dive on this issue. I think you could help thousands of people.
Your videos are so refreshing, i am warching them religiously now lol. You go deeper into the topics you present, exploring thoghts I never had, even though this topics are commom in productivity channel. Is not just about knowledge, you present real wisdom to your viewers for free. And for that, Im surr I will enroll in your course when im out of uni. Thank you master!
I have adhdh with lowere motivation and I forced myself to finish this video cause i always skip through these types of motivational stuff but recently feeling lazy and and unmotivated this video helped me a lot and as you said it'll take more time but i think this is a doable method. Thank you so much!
Thank you so much for that. It changed the way I was living my life! Thank you!
Thank you Justin for addressing this often overlooked topic and the midset that can impact studies and other areas of life. I appreciate how clearly you explained it. I'm here for it. Cheers.
My 4 step method: 1. Cofee, 2. Cofee, 3. Bike rides, 4. Turn off electicity in your houe for several hours + cofee.
@@tommushrom5929 You love cofee hehe
I kind of get that we need to do things regardless of how we feel, but I also know that work routines can condition you to work, but also not really think about what you're doing. It in my experience can lead you down a rabbit hole where you become auto-pilot to the point where you have no idea what to do when you're given freedom. By kind of not focusing on 'why' you're doing something, or the benefits of what you're doing are, you can't really use that experience that you hate so much to your benefit. So I guess that being aware of the situation and how I feel is also quite important for me.
Man is Asian. He's been succeeding at life since the day he was born. Listen to him. It changed my life, and I hope it does yours!😊
Sir thank you so much. I know I say this in every video but truly ur one of a kind. Everyone who makes shit motivational videos says “just get disciplined”, and they talk about cold showers and other pointless crap. But this, this is the REAL HOW TO “get disciplined”. Sir thank you so so much. If it hadn’t been because of you I would’ve failed uni admissions a third time. Thank you ❤🙏🔥
This is what my friends mean when they say I gaslight myself into being disciplined I think
This made a lot of sense to me. Thank you
brilliant! easier said than done but let that be the next challenge! and the 4th point about Zone i think is where i fall flat and suddenly, one distraction leads to the next and ends up with the thought of - Later lol . thx
Okay but remember to actually take care of yourself too or you’re gonna end up like me, someone who hyper focused her way into PVCs from extreme exhaustion. Those are no fun and you CAN die from extreme burn out if you ignore your base needs. Eat well, sleep well, work out, along with applying these tips. Stay healthy people!
Thanks a lot Justin you are great at explaining and making study easier
I just remember about my friend Qi Feng 😊 That’s great Justin !! Thank you so much!!!
Basically, you're using neurolinguistic programming (NLP) for motivation. I'm in. Thank you.
It's really cool how the newer videos just integrate stuff mentioned in older ones as functioning systems. It's like a live demonstration of how the "responsible adult" mind-maps you've been using were formed, Dr. Sung and I'm all here for it! 💪
Loved the format
Thank you for the answer. Am grateful. Most appreciated
The content and research is really great. Thank you
Thank you for this video. I will try this strategy.
The research for motivation dependency would be a great follow up to this video. - Thanks! 🙏
I'll try this method now, my finals are near & I'm suffering so hard with burnout!
I'm so motivation dependent! 😭
Thank you so much for your content!
This is such a great video! I am definitely cut myself too much slack when I am feeling tired, or overwhelmed instead of faking it 😅
Your tone when you said "what a guy" had me laughing! Great vid and love the DFUZ method.
in stoicism, it is said that it's crucial to know what are "externals", and make proper judgements. Externals are things that are out of your control, and include even your body/condition and feelings, which just happen. The Distinguish in DFUZ reminded me of the stoicism books i was reading a while ago haha.
Very insightful, thanks for sharing
Hello Justin, you should consider writing a book about revision and study techniques. It should include information about grinde mind maps and it's difference between Novak's concept maps and Tony Buzan's mind maps and the reason grinde maps are better for encoding information. The book should include all what you know about reading, revision and studying...
Thanks! I gave a try, it works at least for now.
We would definitely like to have an elaborated and descriptive video on this subject
Thank you so much sir, you cleared my mind once and for all with this video
so you're like ali abdal and here i am like a gold fish not even good at a single thing and you guys doing more then one thing and that also at a such a high level
Basically whatever you saying has been applicable when one is conscious about once behaviour. Many time people get to know about distraction and procrastination only when already it happened. And that's the big problem. However, the solution you suggested will surely help 200% if follow properly
Tqsm❤. I really needed motivation and you uploaded at the right time ❤
You're so welcome!
As soon as I heard DFUS I knew it was about Acceptment Commitment Therapy!
I like this content. 👍🏽 It really makes sense, all of it!
Thank you for sharing good human❤
Always thought when tired we must rest or we will be less efficient
You know... 10th of august here in Italy, i took 2 weeks off, and now i feel super lazy, this video came litterally at the perfect time
I am going to share these strategies with my high school grandson. He has severe math anxiety.
Thanks for sharing this information ❤
As much as these methods are helpful to be able to build some mental strength and help deal with difficult tasks I have to say that being raised like this (not to listen to your bodies signals that you need rest/food) is very damaging and leads to people having a pretty severe disconnect from their body and emotions. Be careful when encouraging people to forego their bodies' warning signals in an effort to be more productive. Imo a bigger emphasis needs to be put on also understanding your limits and understanding when it is necessary to push yourself vs when you do actually need rest. Bc you do need rest sometimes and it is not 'laziness' when you do.
Thank you so much Justin Sung!!🥰🥰
This is really helpful as someone having issues with executive function.
So much helpful❤
Thank you dr Justin
Most welcome my friend!
12:57 love this exponential effect
The problem for me is I need the motivation technique just to watch a 18 minute video, just get to the point people.
@@bulletproofkarma that just an extremely unhealthy short attention span but u can fix that
From the time I saw you write the word "run", I knew you were also a doctor!
Enthusiasm is also a major motivator.
TYSM Justin. It's probably the first vedio that I watched without getting distracted. (Otherwise it's extremely hard for me to maintain focus these days). Valuable information >
Maintaining full focus while studying can be challenging but is achievable with some strategies:🌞🤙
1. *Create a Study Schedule* Plan specific times for studying and stick to the schedule.
2. *Choose the Right Environment* Find a quiet, comfortable place free from distractions.
3. *Set Clear Goals* Define what you want to accomplish in each study session.
4. *Use Active Learning Techniques* Engage with the material through summarizing, questioning, and teaching others.
5. *Take Regular Breaks* Use techniques like the Pomodoro Technique to take short, scheduled breaks.
6. *Eliminate Distractions* Turn off notifications, limit social media use, and inform others of your study times.
7. *Stay Organized* Keep your study materials and space organized to avoid wasting time.
8. *Stay Hydrated and Eat Well* Proper nutrition and hydration can improve concentration.
9. *Get Enough Sleep* Adequate rest is essential for effective studying.
10. *Practice Mindfulness or Meditation* These practices can help improve focus and reduce stress.😊
such a greate video.
I learned a lot from it. thanks a lot and a lot.