تعلم كيف تستغل ساعة واحدة في اليوم [جيم كويك] خبير الذاكرة والدماغ العالمي
تعلم كيف تستغل ساعة واحدة في اليوم [جيم كويك] خبير الذاكرة والدماغ العالمي
Transcript
00:00How many people feel like you have mental fatigue, right?
00:04Brain fog.
00:05Sit the way you'd be sitting right now if you're totally engaged with what I was saying.
00:08And don't get lazy on this.
00:09You're like, sit the way you'd be sitting, right?
00:11Because a lot of you, to get more energy, you sit up.
00:14Because here's what you do.
00:15If you don't have fatigue, you do fatigue.
00:18You don't have brain fog, you do brain fog.
00:22And so part of it is when you're slumped over, you collapse the lower third of your lungs,
00:26and the lower one-third of your lungs absorbs two-thirds of the oxygen.
00:30Is oxygen important for your brain?
00:32That's why a lot of people get tired.
00:33So this is about peak performance, right?
00:35Elite mental performance.
00:37And if you want to learn under the best conditions, put yourself in the best condition.
00:40Because I'm going to teach you skills that you'll have for the rest of your life.
00:49Here's what you want to remember.
00:50If you want to win the day, you have to win the first hour.
00:53If you want to win the day, you have to win the first hour of the day, right?
00:57Because there's something called the science of momentum.
01:00I think there are three supervillains that are robbing you right now.
01:03Number one is digital overload.
01:05Too much to learn, too little time.
01:07Too much information, too little time.
01:08Digital overload's one.
01:11Digital dementia, that's the idea where we're outsourcing our brains to our smart devices,
01:14and our brains are basically making us stupid.
01:16Like our smart devices are basically making us stupid, right?
01:19So I was talking to this brain doctor, he was saying GPS.
01:22If you're looking for a third-party piece of technology to tell you when and where to
01:25turn, you're not getting early detection of things like dementia because you're not realizing
01:30when you would have memory lapses, so you're not going to doctors to get checked out.
01:32Does that make sense?
01:34This is this thing called digital dementia.
01:36And then the third digital villain is digital distraction.
01:39You're talking about focus, right?
01:41You want to improve your focus, like where's your focus nowadays?
01:44We live in a world full of distractions.
01:47I'll tell you one of the best brain hacks, and you're going to say, like, Jim, you're
01:51interesting up to this point, now I hate you, this is what's going to happen.
01:54But as your coach, as your brain coach, because people have a, you know, they have a voice
01:58coach, they have a business coach, a personal trainer, I want to be your brain coach, right?
02:02The worst habit you could have is to pick up your phone the first hour of the day.
02:06It is the worst habit you could have when it comes to high performance.
02:10Let me tell you why, okay?
02:12The most successful people in the world, they have a to-do list, yes?
02:15All the things you need to be able to do and accomplish.
02:17The elite, the 10% of those people, I noticed, they also have a not-to-do list.
02:23It's even more important, even that list sometimes is even bigger than their to-do list, right?
02:27Because they are very clear of things they will not do, because it wastes energy, it
02:32wastes focus.
02:33You know what one of the things, like one of the things on that list?
02:36Multitasking.
02:37Now, in actuality, all the research is absolutely clear, there is no such thing as multitasking.
02:43Multitasking does not work.
02:44Now, you can walk and chew gum and have a conversation.
02:47I'm talking about doing two cognitive activities, because in actuality, you're not multitasking.
02:51In actuality, the correct term is task switching.
02:56You're going from one task to another, but you're getting this novelty dopamine fix and
03:00you feel like you're getting stimulated, like that novelty, and you feel like you're being
03:04more productive, but you're being busy, because here's what happens.
03:08Every single time you switch from one activity to another, it takes anywhere from five minutes
03:12to 20 minutes to reset your focus and your flow.
03:15Does that make sense?
03:16They do these studies with doctors and surgeons.
03:18They found that when they multitask, actually increases the rate of error rate, so they're
03:23making more mistakes.
03:25Not only are you wasting time, but you're making more errors also on top of it.
03:29Multitasking is on that not to do list, but the other thing on that list, when you put
03:33this on the list, you'll see big, big changes, I promise you, is not pick up your phone the
03:38first hour of the day.
03:39Now, I'll tell you why, is because we are rewiring our brains to be distracted.
03:44I'll tell you the two things that we're rewiring our brains when you pick up the phone first
03:47thing in the morning.
03:48You're training your brain to be distracted.
03:50Now, think about it, opening up Instagram 100, what's the average, 150 times a day,
03:55right?
03:56And if you're not doing it 150 times a day, somebody's doing it a lot more, right?
03:59Which is really scary, but that's addictive, right?
04:01Because every time you see a like, a share, a comment, you get this dopamine rush and
04:05that runs along the pathways of your motivation and your learning.
04:09You're literally learning to be motivated by being triggered like that.
04:13If that's the first thing you're picking up in the morning, shares, comments, likes, cat
04:17videos or whatever it is, then your attention is being pulled everywhere and you're training
04:21your brain to be distracted and you wonder why you can't concentrate.
04:25You see this on Facebook all the time that our attention span is less than a goldfish
04:30right now.
04:31That's what they're saying.
04:32A goldfish is nine seconds and our attention human span is about, on average, eight seconds.
04:36After eight seconds, our attention goes somewhere else.
04:38So here's the thing, whether that's true or not, we get the idea of where things are going,
04:42don't pick up your phone because it's training you to be distracted.
04:44I'll tell you the second thing it's training you to do, it's rewiring your brain for, it's
04:48training you to be reactive, right?
04:51Not just distracted, it's training you to be reactive, meaning when you want to create
04:56a business, right?
04:57And you have a vision for where things are going, you can't be reacting to everything
05:01in the environment because what you're doing is when you wake up first thing in the morning,
05:05you go through, you cycle through brainwave states and I'm not going to go through all
05:08of them, but basically right now everybody here is in beta, that's the awake state.
05:13Delta is when you're asleep.
05:14In between are two critical states.
05:17One is called theta and one is called alpha.
05:21Theta is the state of creativity.
05:23So when Einstein was doing all these thought experiments, he would flow in and out of the
05:27state right above sleep, right?
05:30He would actually be in his rocking chair at Princeton holding a rock in his hand and
05:35he would do these thought experiments, visualizing himself on a beam of light and luckily he
05:39has the left brain, science and math and formulas to be able to turn it into something, but
05:45he did this right brain's creativity, these thought experiments, but why would he hold
05:49the rock?
05:50Because if he fell asleep, he would what?
05:51He would drop it and wake up because he didn't want to go to delta.
05:53Does that make sense?
05:54So he wanted to stay in theta.
05:55So theta is the state of creativity.
05:56You know what puts you in theta?
05:59Showers.
06:01When you take a shower, how many people when you're taking a shower, you get, you come
06:04up with all these ideas in your mind, right?
06:06You get inspired.
06:07You come up with, it's always when you can't write stuff down, right?
06:10Come up with all these ideas and that's when you come up, you're brilliant, right?
06:13So here's the thing, like showers put you in a theta state, but that alpha state between
06:17theta and beta is the state they call relaxed awareness, relaxed awareness.
06:23This is the state where you just absorb information.
06:26It's a hypnotic state that you're in when you meditate.
06:29This is the state that you're in of high performance a lot when you get into the zone.
06:33For example, have you been talking to somebody who's watching television and they're in a
06:36trance?
06:37They're watching sports and they're watching whatever favorite show is and they honestly
06:40don't hear you.
06:41Like they're so, they're hypnotic, they're in hypnosis, right?
06:44That's an alpha state.
06:45TV puts you into alpha state.
06:46It's where your conscious mind is set aside and you just absorb information unfiltered,
06:50right?
06:51So we train people on how to learn languages, how to learn school material by training them
06:55again to an alpha state.
06:56This relaxed state of awareness where you just start absorbing information like languages
07:00or foreign, like facts and figures and all that kind of information.
07:04Now you are highly suggestible, so if you're in an alpha state when you first wake up in
07:08the morning, alpha theta, and you pick up your phone, you're highly suggestible.
07:11It's rewiring your brain to be reactive, meaning if you look at a text message, a voice message,
07:16you know, your emails and you have all these things, people wanting stuff from you, right?
07:20You have to fight all these fires.
07:22My friend Brendan says that an inbox is nothing but a convenient organizational system for
07:28other people's agenda for your life.
07:30Yeah, that's at his home, right?
07:32So why on earth, if you're a visionary, right, you want to create your day, you want to win
07:37the day, like why would you look at everybody else's agenda, all the fires you need to fight
07:42and go be in reactive mode?
07:43How are you going to be proactive, right?
07:45So what I do is I have three things that I need to do every single day personally and
07:49three things I need to do professionally and that's it.
07:52When I'm looking at my to-do list, I'm looking for the three things that are going to move
07:54the needle the most, right?
07:56The things, the dominoes, if you will, that are towards the beginning, not towards the
08:00end.
08:01One of my very favorite books of all time was a mentor of mine, Dr. Stephen Covey.
08:05He wrote a book, Seven Habits of Highly Effective People.
08:07If you have not read it, read this book, all right?
08:11Seven Habits of Highly Effective People.
08:13These are the habits of some of the most highly effective, productive people in the world.
08:17Seven habits.
08:18And the seventh habit is sharpen the saw.
08:21Sharpen the saw.
08:23Remember this.
08:24If you have all this wood that you need to cut and you're given like a saw but it has
08:27a dull blade, when would you want to sharpen that saw?
08:31Do you want to spend all this time suffering and struggling and sweating trying to cut
08:36wood with a dull blade?
08:38When would you sharpen it?
08:40In the beginning, right?
08:41Right?
08:42So they say that the best time to plant a tree is 20 years ago.
08:44The second best time to plant a tree is when?
08:46Today, right now.
08:48I get quoted on this more than anything on social media.
08:50I compare your life to an egg.
08:52If an egg is broken by an outside force, life ends.
08:55If it's broken by an inside force, life begins, right?
08:59All great things began on the inside.
09:02And you have greatness inside of you and you have genius inside of you.
09:06And now is the time to let it out.