O Verdadeiro Segredo Do Autocontrole (Use Hoje Mesmo)

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28 Oct 202312:48

Summary

TLDRThe video script shares insights from psychologist Dr. Jonathan Bricker on combating unhealthy lifestyle habits, such as smoking and obesity. It highlights the importance of health and science values instilled by the speaker's parents and introduces the concept of 'acceptance' as a key to self-control. The speaker explains that instead of battling desires, one should allow them to come and go without acting on them, which is part of Acceptance and Commitment Therapy (ACT). The script also discusses the ineffectiveness of thought suppression and shares personal anecdotes, like the story of 'Jane,' to illustrate the practical application of acceptance in overcoming addiction.

Takeaways

🏃 The speaker's mother started exercising at 42 and progressively increased her physical challenges, culminating in reaching the base camp of Mount Everest at 57, illustrating the value of health.
👨‍🏫 The speaker's father introduced him to the importance of science through attending science classes and later becoming his high school calculus teacher, despite the awkwardness.
🌍 There is a global epidemic of unhealthy lifestyle choices, with around half a billion people being obese and another billion smoking cigarettes.
🚭 Despite the awareness raised 50 years ago about the dangers of tobacco, smoking remains a prevalent issue contributing to preventable premature deaths.
🧩 The speaker likens addressing unhealthy behaviors to solving a puzzle, with genetics, brain neurotransmitters, and environmental influences being pieces that cannot be tackled alone.
🔑 The key to solving the puzzle of unhealthy behaviors may lie in the choices we make regarding our desires for addictive behaviors, suggesting that self-control science could be pivotal.
💭 Acceptance, a new science of self-control, involves allowing desires to come and go without acting on them, differing from willpower or desire suppression.
📚 The speaker was initially skeptical about the concept of acceptance, but after attending a workshop and reading related books, became convinced of its effectiveness.
🔄 Acceptance and Commitment Therapy (ACT), which includes acceptance as a key component, is widely used to help people with anxiety disorders and addictions, and is even utilized in business settings.
📊 Clinical trials have shown that people who practice acceptance are more likely to quit smoking than those who try to avoid their desires, with double the success rate.
🤔 The speaker shares a personal story of counseling 'Jane,' a smoker, to illustrate the practical application of acceptance in overcoming the desire to smoke.
💔 Acceptance can also help in dealing with negative emotions such as shame associated with certain behaviors, by using self-compassion and honoring the feeling as part of the human experience.

Q & A

What significant change did Dr. Jonathan Bricker's mother make in her life at the age of 42?
-Dr. Jonathan Bricker's mother started doing physical exercises for the first time in her life at the age of 42, beginning with running around the neighborhood and eventually participating in 5 km and 10 km races, a marathon, a triathlon, and even reaching the base camp of Mount Everest at the age of 57.
How did Dr. Bricker's father influence his early interest in science?
-Dr. Bricker's father used to take him to science classes, and later in high school, he became Dr. Bricker's calculus teacher, which led to an uncomfortable situation for Dr. Bricker but also instilled in him the value of science.
What two values did Dr. Bricker learn from his parents that have guided him throughout his life?
-Dr. Bricker learned the value of health from his mother and the value of science from his father, both of which have guided him throughout his life.
What is the current global situation regarding obesity and smoking as mentioned in the script?
-Approximately half a billion people worldwide are obese, and despite the first report on the dangers of tobacco being published 50 years ago, at least one billion people still smoke cigarettes. Both tobacco and obesity are leading causes of preventable premature death.
What is the new science of self-control mentioned in the script, and how does it approach dealing with unhealthy behaviors?
-The new science of self-control mentioned is called 'acceptance'. It involves allowing desires to come and go without necessarily acting on them, offering a different perspective on dealing with cravings for behaviors like smoking or overeating.
What is the main principle behind the acceptance approach to dealing with desires?
-The main principle behind the acceptance approach is to stop struggling against desires and instead adopt a passive stance without judgment, allowing the desires to be present without necessarily acting on them.
How did Dr. Bricker initially react to the concept of acceptance when he first heard about it?
-Dr. Bricker was initially skeptical about the concept of acceptance when he first heard about it from a friend. He thought it sounded like 'soft talk' and didn't pay much attention to it at first.
What is Acceptance and Commitment Therapy (ACT), and how is it used to help people with anxiety disorders and addictions?
-Acceptance and Commitment Therapy (ACT) is an approach that incorporates acceptance as part of its methodology to help people change their behavior. It is widely used to assist individuals with anxiety disorders and addictions by helping them deal with their cravings and commit to healthier behaviors.
What is the 'I'm having the thought' exercise mentioned in the script, and how does it help with self-control?
-The 'I'm having the thought' exercise is a technique where individuals acknowledge their thoughts and cravings without acting on them. It helps create a space between the thought and the action, allowing for a moment of choice and self-control.
How did Dr. Bricker help 'Jane', a person seeking help to quit smoking, to deal with her feelings of shame and discomfort associated with smoking?
-Dr. Bricker suggested that Jane honor her feelings of shame as part of the human experience and to treat herself with compassion and care, as she would treat a close friend feeling embarrassed for smoking. This approach helped Jane feel some temporary relief from shame and made it easier for her to resist the urge to smoke the next time.
What is the secret to self-control as discussed in the script, and why is it effective?
-The secret to self-control, as discussed in the script, is to let go of control. Fighting against desires can lead to an endless tug-of-war with the 'desire monster'. By accepting desires without acting on them, they often lose their power and eventually go away on their own, leading to better self-control.

Outlines

00:00

🏃‍♂️ The Value of Health and Science

The speaker begins by sharing personal anecdotes about their parents to emphasize the importance of health and science. Their mother, who started exercising at 42 and eventually completed a marathon and a triathlon, even trekked to Everest Base Camp at 57. The speaker's father, a science teacher, sparked their interest in science. These values have guided the speaker throughout life and helped them address the global epidemic of unhealthy lifestyles, including obesity and smoking, which are leading causes of preventable premature death. The speaker introduces a new science of self-control, acceptance, which allows desires to come and go without acting on them, as a potential solution to this epidemic.

05:01

🚭 Acceptance as a Tool for Quitting Smoking

The speaker discusses the ineffectiveness of trying to suppress thoughts and desires, such as the craving for cigarettes or cookies, using a clinical trial example. Six clinical trials showed that people who practiced acceptance were twice as likely to quit smoking compared to those who tried to avoid their cravings. The speaker then shares a case study of 'Jane,' a 45-year-old smoker who had tried to quit multiple times without success. Through exercises in awareness and acceptance of her cravings, Jane learned to create space between her thoughts and actions, allowing her to make more conscious choices about smoking.

10:04

🤔 The Paradox of Self-Control: Letting Go to Gain Control

The speaker concludes by explaining the paradox of self-control, suggesting that the secret to controlling desires is to let go of the need to control them. They illustrate this with a metaphor of a tug-of-war with a 'desire monster,' which only weakens and disappears when not fought against. The speaker encourages the acceptance of desires without acting on them, and if one does give in, to do so with self-compassion. They also promote a free e-book with ideas for better reading as a resource for personal development, believing in the transformative power of reading.

Mindmap

Keywords

💡Psychologist

A psychologist is a professional who studies human behavior and mental processes, often providing therapy and counseling. In the script, Dr. Jonathan Bricker, a psychologist and scientist, is mentioned as the basis for the video's teachings, indicating the importance of psychological insights in understanding and addressing unhealthy lifestyle habits.

💡Exercise

Exercise refers to physical activities that help improve health and fitness. The script uses the mother's journey from running around the neighborhood to participating in marathons and a triathlon as an example of adopting a healthy lifestyle through exercise.

💡Science

Science is a systematic study of the physical and natural world through observation and experimentation. The script mentions the father taking the speaker to science classes, emphasizing the value of scientific knowledge, which is a guiding principle in the speaker's life.

💡Epidemic

An epidemic is a widespread occurrence of a disease that affects many people at the same time. The script talks about the 'epidemic of unhealthy lifestyle', highlighting the global scale of obesity and smoking as major health concerns.

💡Obesity

Obesity is a medical condition characterized by excessive body fat, often the result of an unhealthy diet and lack of exercise. The script states that about half a billion people worldwide are obese, making it a significant public health issue.

💡Smoking

Smoking refers to the act of inhaling and exhaling the smoke of burning tobacco. The script points out that despite awareness of its dangers, over a billion people still smoke, indicating a persistent public health challenge.

💡Acceptance

Acceptance, in the context of the script, refers to allowing desires to come and go without acting on them. It is part of a new science of self-control that may hold the key to reversing unhealthy behaviors, as it encourages a non-judgmental awareness of cravings.

💡Cravings

Cravings are strong desires for a particular food or activity, often associated with addiction. The script discusses cravings for smoking and overeating, which are central to the unhealthy behaviors the video aims to address.

💡Behavioral Change

Behavioral change involves modifying one's actions or habits. The script introduces the concept of 'Acceptance and Commitment Therapy' (ACT), a therapeutic approach used to help people with anxiety disorders and addictions, which is an example of facilitating behavioral change.

💡Self-Control

Self-control is the ability to regulate one's emotions and actions to achieve long-term goals. The script suggests that the secret to self-control is to let go of the need for control, illustrating this with the metaphor of a tug-of-war with a 'desire monster'.

💡Compassion

Compassion is a feeling of empathy and concern for others' suffering. In the script, the speaker advises using compassionate words towards oneself when giving in to cravings, as a way to alleviate feelings of shame and guilt associated with unhealthy behaviors.

Highlights

The video is based on teachings from psychologist and scientist Dr. Jonathan Bricker.

The speaker's mother started exercising at 42 and went on to run marathons and a triathlon, even reaching the base camp of Mount Everest at 57.

The speaker's father introduced him to science classes, which influenced his interest in the value of science.

Around half a billion people worldwide are obese, indicating a global unhealthy lifestyle epidemic.

Despite the first report on the dangers of tobacco being published 50 years ago, a billion people still smoke.

Tobacco and obesity are the top two preventable causes of premature death.

Unhealthy behaviors are influenced by genetics, brain neurotransmitters, and environmental factors like friends and media.

The key to solving these issues may lie in the choices we make regarding addictive behaviors like smoking or overeating.

A new science of self-control called 'acceptance' could be the key to reversing the unhealthy lifestyle epidemic.

Acceptance involves allowing desires to come and go without acting on them, differing from willpower or desire suppression.

Acceptance is part of Acceptance and Commitment Therapy (ACT), used to help with anxiety disorders and addictions.

Some companies use ACT to improve employee performance and reduce stress.

Traditional methods to stop smoking often involve avoiding desires and distractions, which can be ineffective.

Clinical trials show that people counseled to practice acceptance were twice as likely to quit smoking compared to those avoiding desires.

The speaker shares personal experiences counseling 'Jane,' a smoker, to become more aware of her desires and their intensity over time.

Jane's realization that she constantly had smoking desires led to increased awareness but also difficulty stopping the habit.

The 'I'm having the thought' exercise helped Jane create space between her thoughts and actions, enhancing her choice power.

Honoring feelings of shame as part of the human experience can alleviate discomfort and make resisting desires easier.

The secret to self-control is to let go of control, avoiding a tug-of-war with the 'desire monster'.

Accepting desires without acting on them can lead to their natural dissipation, breaking the cycle of desire and indulgence.

The speaker recommends a free e-book with 15 ideas for reading more and better, emphasizing the power of books to change people and the world.