How to Force Brain to do Hard Things

Summary

This video script delves into the psychology of motivation, exploring why activities like gaming and social media feel effortless yet productive work doesn't. It suggests eliminating distractions, understanding intrinsic vs. extrinsic motivation, and leveraging the brain's dopamine response to make work as engaging as play. The script offers practical strategies like environmental adjustments and changing goals to foster discipline and productivity, emphasizing the role of willpower in overcoming challenges.

Takeaways

• 🎮 Video gamers and chess Grandmasters expend significant energy during competitions, yet they feel effortless due to the stimulating nature of the activities.
• 🧠 There's a part of the brain that makes certain activities feel stimulating and effortless, similar to the experience of using TikTok or playing video games.
• 🚫 The first step to high motivation is eliminating all distractions or 'blockers' that can detract from focus and motivation.
• 🐀 The analogy of a rat climbing a mountain with cheese as distractions illustrates the dilemma between focus and temptation, which can slow down progress towards goals.
• 📈 Research shows that task-switching can significantly decrease productivity, making it crucial to maintain focus on a single task to enhance motivation and workflow.
• 🔥 Video gamers are highly motivated due to a specific type of motivation that comes from a different source, which can also be applied to work.
• 🏆 Successful individuals like professional athletes and celebrities tap into a different source of motivation, making their work feel addictive and effortless.
• 🌟 There are two types of motivation: extrinsic, which is outcome-based, and intrinsic, which is process-based and can lead to a deeper level of engagement.
• 💉 Dopamine, a neurotransmitter, plays a key role in seeking pleasure and can be harnessed to make work feel as pleasurable as leisure activities like TikTok.
• 🏥 Environmental changes, such as altering the availability of options, can significantly influence behavior more effectively than motivation alone.
• 🧘‍♂️ Lowering the stimulation threshold by engaging in less stimulating activities can make work feel more stimulating and desirable.
• 🏋️‍♂️ Discipline and the pursuit of the process, rather than the outcome, can lead to a higher level of motivation and consistency in hard work.

Q & A

Why do video gamers burn thousands of calories during championships?

Video gamers burn thousands of calories during championships because their heart rate beats at the pace of professional athletes, indicating a high level of physical and mental exertion.

What is the psychological effect of using TikTok and video games compared to doing work?

Using TikTok and playing video games can feel effortless and stimulating due to the release of dopamine in the brain, which makes these activities highly enjoyable and addictive, unlike work which often lacks this immediate reward system.

What does the speaker suggest to make work feel like playing video games?

The speaker suggests learning to use the part of the brain that makes activities feel stimulating and effortless, similar to how video games and social media platforms like TikTok do.

What is the first step to unlocking 'monster level motivation' according to the script?

The first step to unlocking 'monster level motivation' is to eliminate all blockers, which are distractions that prevent focus and motivation in achieving goals.

How does the rat in the mountain analogy relate to distractions in work?

The rat in the mountain analogy illustrates the dilemma between staying focused on a goal and giving in to immediate temptations, like cheese, which can drain energy and slow down progress towards the goal, similar to how distractions can hinder work productivity.

What did the research experiment involving two individuals show about task switching and motivation?

The research experiment showed that task switching made one subject four times slower than the other who worked without interruptions, indicating that distractions are significant blockers of motivation and workflow.

What are the two types of motivation described in the script?

The two types of motivation described are extrinsic motivation, which is driven by achieving an outcome, and intrinsic motivation, which is the enjoyment of the process itself.

How can changing goals help in tapping into intrinsic motivation?

Changing goals to focus on becoming the type of person who can achieve an outcome rather than just the outcome itself can help in tapping into intrinsic motivation, making the process of working towards the goal more enjoyable and sustainable.

What is the role of dopamine in the brain when it comes to motivation and pleasure-seeking behaviors?

Dopamine is a neurotransmitter in the brain that drives the strong craving for pleasure and is a powerful motivator for changing behaviors, making activities that release dopamine, like using TikTok, highly addictive.

How can the environment be used to change behavior effectively?

The environment can be used to change behavior effectively by altering what is seen and easily accessible, as demonstrated in the hospital cafeteria example where making water more convenient led to a decrease in soda sales and an increase in water sales.

What does the speaker suggest about the relationship between discipline and motivation for high-performing individuals?

The speaker suggests that for high-performing individuals, it's not just about motivation but also discipline. They have trained themselves to pursue activities that spike higher levels of dopamine than the attainment of the reward, finding pleasure in the pursuit itself.

How does the anterior mid singulate cortex in the brain relate to willpower and pushing through pain?

The anterior mid singulate cortex is a part of the brain that focuses on willpower, and engaging in activities that one dislikes can increase its size, thereby strengthening willpower and making it easier to commit to hard work over time.

Outlines

00:00

🎮 Unlocking Motivation Through Gaming Analogy

This paragraph explores the concept that activities like video gaming can be highly engaging and burn significant mental and physical energy without feeling like work. It introduces the idea of leveraging the brain's natural reward system, which is stimulated by dopamine, to make hard work feel effortless. The speaker promises to share methods to achieve 'monster level motivation' by eliminating blockers and tapping into intrinsic motivation, which is the drive to enjoy the process rather than just the outcome. The analogy of a rat faced with the dilemma of cheese versus reaching the mountain top illustrates the struggle between immediate gratification and long-term goals.

05:01

🔄 Environment Over Motivation: Behavioral Shifts

The second paragraph delves into how the environment can significantly influence behavior more effectively than motivation alone. It uses the example of a hospital cafeteria redesign that led to healthier food and drink choices by patients. The paragraph also touches on the power of visual cues and the idea of discipline over motivation, as exemplified by elite athletes who thrive on the pursuit rather than the outcome. It introduces the anterior mid singulate cortex, a brain region associated with willpower, which can be strengthened by pushing through discomfort. The summary concludes with the notion that hard work is inherently challenging and requires a commitment to a goal despite the pain involved.

Keywords

💡calories

Calories are a measure of energy that the body burns during physical activities. In the video's context, it's used to illustrate the high energy expenditure of gamers during championships, comparing it to professional athletes. This highlights the intensity and physical demands of competitive gaming.

💡motivation

Motivation is the psychological drive that compels individuals to act towards achieving a goal. The video discusses the concept of motivation extensively, explaining how to harness it for productive work, similar to how gamers and athletes remain engaged and energetic in their pursuits.

💡dopamine

Dopamine is a neurotransmitter associated with the brain's reward system, influencing motivation and pleasure. The script explains how dopamine plays a role in the addictive nature of activities like gaming or using TikTok, and how understanding its role can help make work feel more pleasurable and motivating.

💡intrinsic motivation

Intrinsic motivation refers to the internal drive to engage in an activity for its own sake, rather than for external rewards. The video emphasizes the importance of intrinsic motivation for long-term commitment and enjoyment in one's work, as opposed to extrinsic motivation which is based on external outcomes.

💡extrinsic motivation

Extrinsic motivation is the drive to perform an action due to external rewards or pressures. The script contrasts extrinsic with intrinsic motivation, suggesting that the latter is more sustainable and fulfilling in the long run.

💡distraction

Distraction refers to anything that diverts one's attention away from a task or goal. The video script uses the example of a rat being distracted by cheese on its path to the top of the mountain, analogous to how distractions can hinder one's progress towards achieving work-related goals.

💡addiction

Addiction is a compulsive engagement in rewarding stimuli, despite adverse consequences. The video draws a parallel between the addictive nature of video games and the potential to become addicted to work, suggesting that harnessing the right type of motivation can lead to a similar level of engagement.

💡environment

Environment refers to the surroundings or conditions in which an individual lives or operates. The script discusses how the environment can significantly influence behavior, using the example of a hospital cafeteria redesign that successfully altered patient eating habits, implying that an optimal environment can enhance productivity and motivation.

💡discipline

Discipline is the practice of training oneself to follow a pattern of behavior, often by forcible restraint or control over one's impulses. The video mentions that elite athletes rely on discipline to maintain their motivation and performance, suggesting that discipline is a key component of sustained effort and success.

💡anterior mid singulate cortex

The anterior mid singulate cortex is a part of the brain associated with willpower and decision-making. The script explains that engaging in activities one dislikes can strengthen this part of the brain, thereby enhancing one's willpower and ability to commit to difficult tasks.

💡friction

In the context of the video, friction refers to the challenges and difficulties encountered in the pursuit of a goal. The script uses the term to describe how some individuals, like Mr. Beast, derive pleasure from overcoming these challenges, suggesting that embracing friction can be a source of motivation.

Highlights

Gamers and chess Grandmasters expend a lot of energy during competitions, but it feels effortless due to their brain's stimulation.

The brain has a part that makes activities like video games and scrolling feel stimulating and effortless.

Eliminating blockers is the first step to unlock high-level motivation, similar to a rat's dilemma between cheese and reaching the top of the mountain.

Distractions are major blockers of motivation and workflow, as shown by an experiment where task-switching slowed productivity.

Professional athletes, speakers, and celebrities like Mr. Beast describe a similar feeling of addiction to their work as gamers do.

There are two types of motivation: extrinsic, which is outcome-based, and intrinsic, which is process-based.

Changing goals to focus on becoming the type of person who can achieve an outcome can tap into intrinsic motivation.

Dopamine, a neurotransmitter, is a key driver of our brain's craving for pleasure and motivation.

TikTok and similar activities release dopamine, creating a cycle of pleasure and addiction.

Hacking dopamine supply can make work feel as pleasurable as TikTok by adjusting what we consider stimulating.

Creating an optimal environment can change behavior more effectively than motivation alone.

A hospital's cafeteria redesign led to healthier food and drink choices by patients, demonstrating environmental influence on behavior.

The anterior mid singulate cortex, a part of the brain, focuses on willpower and can be strengthened by pushing through pain.

Elite athletes like David Goggins find pleasure in the pursuit and discipline, not just the outcome.

Hard work is often painful, but by acknowledging the challenge, one can commit to the process for the desired outcome.

Joining a free newsletter can provide more valuable content on character development and understanding human nature.

Transcripts

video Gamers burn thousands of calories

playing championships their heart rate

beating at the pace of professional

athletes in the field chess Grand

Masters use up enormous amounts of

energy playing tournaments but as

described from their own mouths it feels

effortless to them have you ever

wondered why you crave using Tik Tok and

playing video games and on the other

hand are not willing to put the same

effort into something that could

potentially change your entire life work

what if you could make doing work

exactly like playing video games using

energy but feeling effortless there's a

part in our brain that makes activities

feel stimulating and effortless just

like it does with video games and

scrolling you just need to learn how to

use that for hard work and I'm going to

show you how and I'm even going to give

you not one but multiple ways to do that

the first step to unlocking that monster

level motivation is to eliminate all the

blockers before I explain what I mean by

this imagine this you are a rat with a

goal to reach the top of the mountain to

achieve that big outcome you begin your

journey on the straightforward Ward path

to the top easy right but what if on

your way there are plates of cheese at

every step you take the very thing you

crave imagine what will happen inside

the brain of that rat he'll face a

massive dilemma between staying focused

on reaching the top and giving in to the

temptation of the cheese as he

progresses through his challenging path

starved of dopamine the temptation of

giving and only increases as he

anticipates the pleasure that will come

from taking a bite forg getting little

by little that one bite could decrease

his stamina to a point where it

potentially could be the reason he

doesn't reach his goal if that feels

relatable this is exactly what drains

your energy to work more and stay

motivated it's filled with dopamine that

distracts us from our initial Target and

every time you take a bite you slow down

and fall behind in a research experiment

experimenters took two individuals and

put them into separate rooms to complete

the same task they let subject number

one do his work in full FOC Focus

blocking all interruptions that may

occur for subject 2 while all other

conditions were the same they made him

switch from his initial task a to task B

later what they found out was surprising

that simple Act of task switching made

subject two four times slower than

subject one distractions are the biggest

blockers of motivation and workflow and

your first step is to eliminate all the

blockers think of those video Gamers

burning thousands of calories playing

tournaments and they don't even know

notice the effort they put in they're

just addicted to their work it's not

just because they're playing video games

but they're using a specific type of

motivation from a different Source

people who were able to tap into it

people who work harder than any of us

like professional athletes speakers and

even one of the most hardworking

celebrities Mr Beast describe having the

same feeling as video Gamers they don't

notice how the time passes by they just

love doing the thing they're addicted

how is a person no different than you

able to get addicted to their work that

feels so hard to you can you also get

addicted to your work just like them let

me explain what it takes to get addicted

to your work just like scrolling experts

looked closely at these winners and

found that the source from which the

winners were pulling their motivation is

different from normal people there are

two types of motivation extrinsic and

intrinsic extrinsic motivation is when

we are motivated to achieve an outcome

this is where all normal people get

their motivation from they want the

outcome intrinsic motivation on the

other hand means you're motivated to do

the process it's like listening to a

song to enjoy the song not just to

finish it the most powerful way to tap

into it is by simply changing your goals

so it's not about achieving an outcome

but becoming the type of person who

could achieve that outcome so when

things get harder and there's no hope

you won't give up because if the point

is to become that type of person then

the harder it is the better you can

build him now let's look at the science

of getting motivated science tells us

that we are wired to seek activities

that give us pleasure if is deeply

ingrained in our neural circuitry this

strong craving for pleasure is driven by

a neurotransmitter in our brain called

dopamine to understand why we're

motivated to use Tik Tok so much rather

than work and how to make working as

pleasurable as Tik Tok it's essential to

understand that the release of dopamine

is one of the powerful motivators for

changing behaviors imagine you're

scrolling on Tik Tok dopamine is

released in your brain and you

experience pleasure now your brain

Associates using Tik Tok with those good

feelings and wants to relive them again

and again as a result it craves Tik Tock

then every time you use Tik Tok and

experience satisfaction the

reinforcement of that behavior only

strengthens making you addicted to it

scary right but what if we can flip the

table and make doing work just like Tik

Tok this is how you hack your dopamine

Supply to get motivated we're constantly

pursuing highly stimulating activities

due to the nucleus accumbens in our

brain so when you starve your brain of

dopamine by sitting in your room doing

nothing it will crave getting back to

work because now working suddenly

becomes more stimulating than just

sitting in a room you have to decrease

the bar of what's stimulating to you

nowadays it's so hard for people to feel

satisfied they're quick to reach for

their phone and experience those quick

hits of dopamine the amount of

stimulation it takes for them to feel

satisfied only increases in this state

working will never motivate them but if

you can lower the bar by being

constantly bored by staring at a blank

wall meditating and not using your phone

working will suddenly feel stim ulating

to you here's how a simple adjustment

made thousands of people motivated to

act productively and how you can use it

to feel motivated in a hospital they

noticed that the patient's Health was

deteriorating at a massive rate due to

their bad eating habits no matter how

much they'd been warned about the Fatal

consequences their eating habits didn't

improve then an experienced doctor took

charge of the matter she and her

colleagues designed the hospital

cafeteria in a way to alter the patient

food choices originally the cafe was

filled with soda so they also added

water as an option there additionally

they placed baskets of water throughout

the room now water was more convenient

and easy to grab the result was quick

and they noticed that over 3 months the

soda sales decreased by 11% and water

bottle sales increased by 25% they also

made some similar changes with food and

saw similar results think of how

powerful it is they were able to change

the behavior of thousands of patients

without bringing the slightest change in

their motivation your environment

changes Behavior more effectively than

motivation does because if I hold a gun

to your head and ask you to work you'd

be motivated to work your ass off so you

just need to create an optimal

environment to get the most work done

according to experts if you want to make

yourself act in a certain way change

what you see a small shift in what you

see can lead to a big shift in what you

do so you keep your phone away from your

eyes you procrastinate less you keep

that book always in front of you you

read more almost 80% of our sensory

receptors are used on Vision so no

wonder it's true how does the world's

toughest athlete completing over 60

triathlons and Ultra triathlons stay

motivated every one of his days consists

of brutal pain but still how does he

manage to go through this consistently

where 99% of people even struggle to get

out of bed when you ask these Elites

they tell you it's not about motivation

but discipline while some of them might

be true it's not entirely accurate

they're motivated but their motivation

is different from everyone else's we

pursue the things that Spike higher

levels of dopamine than not again for

most people the reward spikes more

dopamine for them than the pursuit to

have repeated wins and to work hard

consistently your Pursuit has to be more

dopaminergic than the attainment of the

reward goggin likes the pursuit he gets

more dopamine out of pursuit and doesn't

care about the result he gets pleasure

from the friction itself goggin trained

himself to push through pain even when

not motivated recently scientists have

identified a part of the brain called

the anterior mid singulate cortex this

part focuses on the brain's willpower

and the crazy thing is when people do

what they hate it increases its size so

the more you push through pain the more

you strengthen your will and over time

it becomes easier for you to commit to

the work hard work isn't Fun and often

not pretty it's painful but by having

this great goal you sign up for this you

acknowledge that yeah it's going to suck

so you pay the price you get the outcome

otherwise you don't get it there's a

reason it's called hard work that's it

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