Turn Self Improvement into an Addiction (Ayanokojis Method)

Summary

This video explores a scientifically-backed method to cultivate an addiction to self-improvement, akin to the allure of social media. It suggests using visual reinforcement like marking calendars and auditory stimulation through binaural beats to boost focus. The 'snowball technique' for starting with small tasks and gradually increasing complexity is highlighted, along with the benefits of cold showers for a balanced dopamine release. The video also emphasizes the importance of intrinsic motivation over extrinsic rewards for sustained self-improvement.

Takeaways

• 🧠 The concept of 'craving hard work' as depicted in fiction can be achieved through scientific methods.
• 🎯 Social media's addictive nature is due to its stimulation of senses, instant dopamine release, and ease of engagement.
• 📅 Turning your calendar into a scoreboard with visual markers like red crosses can enhance motivation and habit formation.
• 🔄 The average time to form a new habit is 66 days, and visual tracking can reinforce the habit loop of routine and reward.
• 👂 Binaural beats, especially at 40 Hz, can influence brain wave activity and enhance cognitive functions like focus and concentration.
• 🏔️ The 'snowball technique' involves starting with small tasks to build momentum and gradually tackle more complex ones, releasing dopamine and maintaining motivation.
• 🚿 Cold showers can trigger a long-term release of dopamine, making challenging tasks more approachable and helping to avoid significant dopamine lows.
• 🔄 Dopamine desensitization can be countered by making breaks 'boring' to avoid overstimulation and to increase productivity.
• 🌐 Taking breaks by simply observing surroundings or being in the present moment can help counteract dopamine receptor desensitization.
• 🔑 Intrinsic motivation is more enduring and reliable than extrinsic motivation, and can be cultivated through curiosity, mastery, autotelic purpose, and autonomy.
• 🌟 The video emphasizes the importance of intrinsic motivators and suggests that focusing on them can lead to a more self-sustaining drive for self-improvement.

Q & A

What is the main focus of the video script?

The video script focuses on a scientifically backed framework to make self-improvement addictive and irresistible, drawing parallels with how social media addiction works.

Why is social media considered highly addictive?

Social media is addictive because it stimulates our senses, provides instant dopamine, and is incredibly easy to engage with, enhancing dopamine production.

What is the purpose of turning your calendar into a scoreboard?

Turning your calendar into a scoreboard helps leverage visual reinforcement and habit formation, creating a tangible representation of your efforts and progress, similar to maintaining streaks on social media platforms.

How long does it typically take to form a new habit according to a study published in the European Journal of Social Psychology?

It takes an average of 66 days to form a new habit.

What is a binaural beat and how can it influence brain wave activity?

A binaural beat is a third tone perceived by the brain when two tones at slightly different frequencies are played separately to each ear. It can influence brain wave activity and enhance cognitive functions such as focus and concentration.

What is the snowball technique and how does it help in self-improvement?

The snowball technique involves starting with small, easy tasks that provide immediate rewards, gradually building up to more complex tasks. This method creates a positive feedback loop that maintains motivation and momentum.

Why are cold showers considered a naturally gratifying element in a self-improvement routine?

Cold showers trigger a long arc release of dopamine, making you more likely to tackle challenging tasks throughout the day, unlike activities like gaming and social media that cause a spike and subsequent drop in dopamine.

What is the underlying problem behind the lack of drive when it comes to hard work?

The underlying problem is likely desensitization to dopamine, requiring more stimulation to feel motivated. Rethinking how breaks are taken and learning to inhabit in-between moments can help counteract this desensitization.

How can you make breaks less stimulating and more effective for productivity?

You can make breaks less stimulating by avoiding dopamine-fueled activities like scrolling through social media and instead engaging in activities that are less stimulating, such as simply staring at a wall.

What are the five intrinsic motivators that can help transition from extrinsic to intrinsic motivation?

The five intrinsic motivators are curiosity, mastery, autotelic purpose, and autonomy. Cultivating these can help sustain motivation and enhance self-improvement.