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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. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-tXF60MOWUeY.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.
"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.
A life coach shared this wisdom. What you think becomes what you do. Thoughts create feelings. Feelings create emotions. Emotions create action. I Justin's advice to distinguish between feelings, thoughts, and actions. :)
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🤘.
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
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
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.
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.
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.
I'm thinking of creating a trauma informed version of this to replace harsh words, like "lazy" and "force", with more positive words like "freeze response" and "reframe", etc...for clients. Thanks for this succinct run-down on motivation and how to easily understand separating feelings from thoughts. 👍
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.
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!
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 😢❤
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.
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…
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 !
@@ileanahope466 "Speaking your truth" isn't acceptable when it's hate speech, slander, and libel. She's in the middle of a lawsuit for it right now. The "inspiration" she has is to inspire others to harass strangers with her.
@@cheddarcheezit2647 Trans crazy agenda is ridiculous a man can never be a woman and vice versa. We have a right to call them by their biological gender and not go along with the insane delusion no matter if they transition still does not change the truth.🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮👹👿😈😈🤠💀👻👻👺👺👺👺
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.
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)
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.
Amongst the other tips, useful he shared like clearing out apps and distractions, I found that listening to music helps me to concentrate, and makes the subject enjoyable as well.
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
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 really like Justin's philosophy, and teaches what I have thought about in someway, but actually validates these thoughts and puts it in action. Thank you!
I loved the part where you explained that using this technique doesn't mean that we're working like robots. Modern day targets do require such frameworks!🙌
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.
I practice much of this as well. Interesting! As a creative hobbyist, I've sought a strategy to overcome writers block. One very important tool that I found was preparation without dulistraction. To engage in the environment needed without any goal, but to be where the creativity happens. Another is to not beat myself up for having no inspiration. Typically, inspiration is something I've noticed happens in a very cyclical manner. Just because the environment doesn't bring inspiration this time doesn't mean that several weeks later it won't. Turns out, it's an annual cycle, so months of downtime are fine, when I'm watching carefully for the iron to be hot so I can immediately swing into action.
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!
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.
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.
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.
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.
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!
Thanks for this particular video and all of your other interesting vids. I am probably affected by ADHD: it hits the nail on the head - it is difficult to have extrinsic motivation, but also intrinsic motivation. My mood swings add another layer. This technique could be the key to overcoming my procrastination. However, the feelings are sometimes very strong and cannot always be abstracted, especially when it comes to failures and mishaps. Impatience, stress, pressure and a distorted sense of time pull you down in the maelstrom - until you are completely exhausted and throw in the towel. Procrastination is a fight (against windmills:-) If you manage to tackle a task, that is the first step. (native German, thanks Google translate)
As someone who currently suffers from depression and is highly demotivated, especially since it is mostly caused by burnout, it feels tough to get motivated to do something or practically anything at all. College became even harder and I had to take a break for a while. I have been looking for videos like this to make me feel motivated to do something but even watching a video like this has been hard cuz I had to convince myself not to be negative about it haha. It was only when I stumbled upon this video that I realized that I am "motivation-dependent" for my whole life and that affected me greatly because I have always been depending on how feel.
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 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.
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.
'Discipline' is not the answer; it is the same as 'motivation' and 'will-power'. The methods laid out in the video scribe a different path that is more likely to be sustainable.
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.😊
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 ❤🙏🔥
Insights By "YouSum Live" 00:00:00 Four-step method to enhance motivation 00:01:09 Understanding motivation's impact on productivity 00:01:11 Distinguishing between healthy and unhealthy motivation 00:04:22 Motivation can fluctuate based on external factors 00:04:53 Intrinsic motivation leads to more stable productivity 00:06:29 Defuse method helps overcome motivation dependency 00:07:18 Step one: Distinguish feelings, thoughts, and actions 00:10:08 Reframing feelings can improve confidence 00:11:10 Step two: Fake it to change your mindset 00:13:09 Actions can influence feelings and thoughts 00:14:01 Step three: Gradually increase thought action defusion 00:16:03 Step four: Create a distraction-free zone 00:17:11 Achieving motivation enhancement through defuse method Insights By "YouSum Live"
So if I'm not mistaken you're saying that normally willpower is used as force to push feelings away, which potentially leads to burnout over time, and instead you're suggesting to acknowledge the feelings and reframe the corresponding thoughts so that you change your prior perception of the feeling and thereby find within yourself a guiding voice you can follow instead.
