5 Daily Habits Destroying Your Brain Health and Memory (Most People Do All 5) — Transcript

Full transcript

1. 0:00In this video, you will learn about 5 habits
2. 0:03That are silently destroying your Brain health, Memory, and Focus
3. 0:07From bad to worst
4. 0:10Does this happen to you too?
5. 0:11You unlock your phone and immediately forget Why did you pick it up?
6. 0:15Or after reading an entire page, you realize that not a single word actually went in?
7. 0:19Or by evening, you feel mentally exhausted even though you didn't do much all day?
8. 0:24We tend to think that all of this is completely normal. But the world's leading
9. 0:28Neurologists are saying that these are early signs of brain damage
10. 0:33And behind them are
11. 0:36Let's begin with No. 5
12. 0:37Multitasking
13. 0:40It means making your brain perform 2 energy-demanding tasks at the same time
14. 0:44Imagine you're talking to someone
15. 0:46But every 5 minutes you keep opening WhatsApp to check
16. 0:49Whether a message has arrived
17. 0:51Or you're eating, but at the same time you're texting someone
18. 0:55Or while studying, you post a story on Instagram and keep checking every few minutes
19. 1:00To see how many views it got
20. 1:02Or perhaps, even right now while watching this video
21. 1:05You're doing something else on the side
22. 1:07But what exactly happens to the brain when we multitask?
23. 1:10To understand this,
24. 1:10We conducted a very interesting experiment with our team
25. 1:14Alright. Everyone has a paper and pen
26. 1:17Your task is to write all the letters
27. 1:19From A to Z first. After that, write all the numbers from 1 to 26
28. 1:25As quickly as possible
29. 1:27Your time starts now
30. 1:38Alright. It took you almost
31. 1:4235 seconds to complete that
32. 1:45Now we'll do the same exercise again, but with a twist
33. 1:49This time, write one letter first then one number, then another letter
34. 1:54Then another number. Keep switching back and forth
35. 2:09This time, it took you almost 55 seconds to do the exact same thing
36. 2:13Nearly double the time
37. 2:15Do you know why?
38. 2:16Because in the second round When you were multitasking
39. 2:19Your brain could never enter deep focus mode
40. 2:22And this is exactly what happens in our daily lives as well
41. 2:25When we're in a Zoom meeting while also ordering groceries
42. 2:30Or when we keep 10 tabs open on our laptop and keep jumping from one to another
43. 2:34If we have 100 units of focus, they get split between
44. 2:38Two or three different things throughout the day and throughout life
45. 2:43The result? Yes, the speed of all tasks drops, as you saw in the experiment
46. 2:48But the real damage happens here
47. 2:50Because, by multitasking, We're constantly training
48. 2:53Our brain to believe that giving only half our focus on something is normal
49. 2:58Partial attention is normal
50. 3:01And after doing this for months
51. 3:02Our brain's focus muscle shrinks so much
52. 3:05That we can no longer give our full attention to anything
53. 3:09Holding on to your focus has become harder than catching Don
54. 3:12But remember
55. 3:13If Virat Kohli played cricket with half his focus
56. 3:15He would never have scored centuries
57. 3:18If A.R. Rahman created music with half his focus
58. 3:20We would never have had his songs
59. 3:21If Steve Jobs worked with half his focus, the iPhone would never have existed
60. 3:26No great achievement in the world has ever been created with half focus
61. 3:29So what's the solution?
62. 3:31Monotasking—doing one thing at a time
63. 3:35Be completely absorbed in it
64. 3:37If you're in a meeting, Just attend the meeting
65. 3:40If you're eating, then just eat
66. 3:42If someone is talking to you, Listen with your full presence
67. 3:46If a new idea comes while you're working, don't immediately jump to it
68. 3:51Write it down and come back to it later
69. 3:55Before we move on to the next habit
70. 3:56I want to share something very practical with you. To stop multitasking and
71. 4:00Regain your brain power
72. 4:03Turn off all the notifications on your phone
73. 4:06Imagine you're focused on your Work, and suddenly tring!
74. 4:09A message comes through in the family group chat.
75. 4:11And instantly, your attention shifts to it
76. 4:14You're in the middle of reading something when a notification from Amazon pops up
77. 4:16'30% Off Sale'. You weren't planning to buy anything
78. 4:19But suddenly your entire focus gets diverted
79. 4:22These apps keep tapping you on the shoulder all day long
80. 4:27Without your permission, Usually for no real reason
81. 4:31So what do you need to do? Open your phone's settings
82. 4:33Go to Notifications, and start turning them off one by one
83. 4:38Social media apps, Zomato, Blinkit, Shopping apps, sports alerts, turn them all off
84. 4:42Personally, I've disabled notifications for all apps except phone calls and one or two critical ones
85. 4:48You know that feeling of anxiety
86. 4:50You start worrying that you might miss a message or an important update
87. 4:53Well, for that, simply check your apps 3 or 4 times a day on your own terms
88. 4:56But don't become a victim of these apps
89. 4:58Just remember
90. 5:05Let's move on to habit number 4
91. 5:09From here onward, each habit causes even deeper damage to your brain health
92. 5:11Doom scrolling
93. 5:13It means picking up your phone thinking, I'll just spend 2 minutes on social media
94. 5:17But before you know it, half an hour has passed
95. 5:20Or waking up in the morning and thinking,
96. 5:22"Let me check my phone once"
97. 5:24And then scrolling continuously for the next 20 minutes
98. 5:25Or at night, while lying in bed, telling yourself, "Just one more reel."
99. 5:28Doom scrolling does something to your brain that social media companies
100. 5:32Try very hard to hide from you
101. 5:35Your brain is like a house with many different rooms
102. 5:38Each topic has its own room
103. 5:40Food, fashion, news, entertainment, fitness
104. 5:43Now what happens while scrolling?
105. 5:45One reel is about food, so your brain's energy rushes into the food room
106. 5:51The next video is someone dancing
107. 5:53So your brain's energy rushes into the entertainment room
108. 5:55Then comes breaking news and that same energy rushes into the newsroom
109. 5:59Then someone's wedding, then a fitness tip,
110. 6:01Then a comedy clip, then a beauty tip
111. 6:03In just one minute, your brain jumps through 10 different rooms,
112. 6:0510 different topics, moving from one place to another nonstop
113. 6:12If you kept running around like that, what would happen?
114. 6:14The same thing happens to your brain
115. 6:18After just a few minutes of scrolling, it becomes exhausted
116. 6:21And here's the biggest irony
117. 6:23When we're tired after working all day
118. 6:26We think, "Let's chill for a bit."
119. 6:28And then we start scrolling
120. 6:30This doesn't happen only to you
121. 6:32It happens to me too
122. 6:33We think we're resting. But tell me honestly
123. 6:35Is that really rest? or one of the most energy-draining things for your brain?
124. 6:40Remember: the more you swipe, the more your brain gets wiped
125. 6:46So what's the solution?
126. 6:48Well, the best solution is a daily 12-hour fast
127. 6:53"Subah ji, are you obsessed with fasting?" What does fasting have to do with scrolling?
128. 6:58I'm not talking about food fasting
129. 7:01I'm talking about a 12-hour digital fast
130. 7:03In Simple words, from 8:00 PM to 8:00 AM, Do not interact with social media
131. 7:08Whether it's Instagram, YouTube, Facebook, Twitter,
132. 7:11Snapchat, or even news channels.
133. 7:14This will be your first gift to your brain
134. 7:16The gift of silence
135. 7:17But how do you actually make this practical?
136. 7:20You'll probably feel really motivated for a couple of days after watching this video,
137. 7:22But then you'll slip right back into your old habits
138. 7:25Exactly. If you're trying to break your doomscrolling habit
139. 7:28Using willpower alone,
140. 7:30Failure is guaranteed
141. 7:32Because it's you on one side, and
142. 7:33On the other side is the entire Silicon Valley
143. 7:36With thousands of engineers
144. 7:37Whose full-time job is to keep you hooked to these apps
145. 7:42That's why you can't rely on motivation alone
146. 7:44Instead, you need to create a system
147. 7:46That helps you break the habit of doomscrolling almost effortlessly
148. 7:49The result? Your brain will become much sharper and more focused
149. 7:52The system is simple: block your social media apps for 12 hours every day
150. 7:57After testing multiple apps,
151. 7:59Our team liked the most is Opal
152. 8:02It's free and available on both iPhone and Android
153. 8:06Go to the second tab in the app and tap "App Limits".
154. 8:09Then tap "Create Schedule."
155. 8:12Choose your digital fasting window
156. 8:14Select all the days, and choose the social media apps you want to block
157. 8:18Now, these apps simply won't open during those 12 hours
158. 8:21One more important thing—during the other 12 hours, set a daily time
159. 8:25Limit for your social media apps as well
160. 8:28For example, set Instagram to just 15 minutes a day
161. 8:30Once you've used up those 15 minutes the app won't let you keep scrolling
162. 8:35So what happens when you make these simple changes?
163. 8:37When you wake up in the morning
164. 8:39Your first thought will be your own — not someone else's reel
165. 8:43Thoughts will begin to surface that never do while you're scrolling
166. 8:46Your best ideas. The answers to your questions
167. 8:49Even that constant, unexplained Anxiety will start to fade
168. 8:52That restlessness, that feeling that you're always missing out, it will slowly disappear
169. 8:57If Multitasking and Doomscrolling can damage your brain this much, then
170. 9:01What are the other 3 habits that are even worse?
171. 9:04To be honest, the first one is a habit that I'm guilty of myself
172. 9:09But first, let's look at Habit 3
173. 9:13Following Digital Junk
174. 9:15Doomscrolling is about consuming too much content
175. 9:20But digital junk is a completely different problem
176. 9:22It's about consuming. content with zero value
177. 9:26What counts as digital junk?
178. 9:30Celebrity gossip. Like those airport videos where paparazzi are following actors
179. 9:35By the way, you do know that more than half of those are staged, right?
180. 9:38The celebrities themselves often call the photographers
181. 9:41Then there are "Get Ready With Me" videos,
182. 9:50And now even AI-generated videos where
183. 9:53Everything—from bottle gourds to cauliflowers—is talking
184. 9:56If you watch TV, it's those shows where people are constantly
185. 9:59Fighting, pretending to cry, and gossiping behind each other's backs
186. 10:04Or movies filled with nothing but violence, bloodshed, fighting, and threats
187. 10:08I know what you're thinking right now
188. 10:13But after working all day, my mind needs a little entertainment at night
189. 10:18"I only watch a little. What's the harm?"
190. 10:19Imagine eating a deep-fried samosa, washing it down with a Coke,
191. 10:23And then finishing it off with a sugar-loaded jalebi
192. 10:26Just as that damages your body, digital junk damages your brain
193. 10:33In one research study, 63 young adults were divided into 2 groups
194. 10:38The first group spent 15 minutes scrolling through a normal Instagram feed
195. 10:41The second group spent 15 minutes looking only at junk food content
196. 10:45Afterward, both groups were assessed
197. 10:48The group that watched the junk food feed experienced stronger cravings for unhealthy food
198. 10:53They also reported feeling hungrier,
199. 10:55More stressed, and sadder
200. 11:01The researchers concluded that what you see on your screen
201. 11:03Directly affects how you feel and what you desire
202. 11:07Watch gossip, and you'll start gossiping
203. 11:11Keep watching other people's vacations. and your own life will start to feel small
204. 11:14Watch violence, and you'll begin to feel violence within yourself
205. 11:17So, in reality, you're not consuming junk content—it's consuming you
206. 11:25So, should we stop using social media altogether?
207. 11:27Stop watching content completely?
208. 11:28No
209. 11:29You don't need to quit content You need to switch it
210. 11:32When it comes to social media, transform your feed into a High-Value Feed
211. 11:37One that nourishes your brain instead of draining it
212. 11:40Unfollow the pages that share digital junk today
213. 11:44Instead, follow pages and channels that genuinely teach you something
214. 11:49Or share valuable knowledge and skills
215. 11:52One such channel you're already watching is Satvic movement.
216. 11:57Every month, we bring you videos that have the power to transform
217. 12:01Both your health and your brain
218. 12:04So make sure to subscribe, so this journey doesn't end here
219. 12:06The same goes for OTT platforms be mindful of what you watch.
220. 12:10Some movies are just meant to pass the time
221. 12:12They're entertaining while you're watching them,
222. 12:15But afterward, they leave you feeling comparison, ego, or fear
223. 12:19Watching too much of this kind of content can literally rot your brain
224. 12:23On the other hand, there are transformative movies
225. 12:25They entertain you, but they also awaken something within you.
226. 12:31A story that stays with you and inspires you for months
227. 12:34I'm not saying you should never watch something light-hearted or just for fun
228. 12:38I do it too—but it's the exception, not the norm. Maybe once a month
229. 12:44I've put together a list of the movies that have transformed me the most
230. 12:49And I've linked it in the description below this video
231. 12:53At the end of the day, if you want a sharp brain
232. 12:56You need to be just as mindful of your content diet as you are of your food diet
233. 13:01You don't eat just anything at random, do you?
234. 13:04So why do we randomly consume whatever content shows up on our screen?
235. 13:06Now, let's move on to the 2nd worst habit
236. 13:09But first, I want to ask you a question
237. 13:11Let's see whether you are able to answer correctly
238. 13:13This is a room with a chair, and On that chair are 4 things:
239. 13:17A pack of cigarettes, a bottle of alcohol, a large burger, and a smartphone
240. 13:21If I asked you which of these is the most harmful for your brain, what would you choose?
241. 13:28Most of you would probably point to the cigarettes, alcohol, or maybe even the burger
242. 13:33After all, we already know about their negative effects and try to limit them
243. 13:40Actually the biggest culprit among these is
244. 13:44This Chair
245. 13:47We spend our entire day moving from one chair to another
246. 13:52We wake up and sit on the bed
247. 13:54Then we sit on the toilet
248. 13:56We sit at the breakfast table
249. 13:59We sit in the cab or metro on the way to work
250. 14:01We sit at our desks all day
251. 14:04We come home and sit on the couch
252. 14:06And finally, we end the day back in bed
253. 14:09All day long, we're playing musical chairs
254. 14:12Not at a birthday party, but in real life
255. 14:15And that's our 2nd habit that's quietly damaging your brain health and memory
256. 14:20Living glued to a chair
257. 14:24Have you ever noticed that before a workout, you often have to force yourself to begin
258. 14:29But once it's over, you always feel amazing? Happier. Lighter. More energized
259. 14:35That's not a coincidence
260. 14:38When you move your body, your brain immediately releases 3 powerful hormones
261. 14:44Endorphins, Dopamine, and Serotonin often called the "happy hormones"
262. 14:50These chemicals elevate your mood and make you feel motivated
263. 14:54In fact, a study at Duke University divided people with depression into 2 groups
264. 14:59One group took antidepressant pills
265. 15:03While the other only exercised
266. 15:06After 4 months, you know what happened
267. 15:08Both groups showed the same level of improvement
268. 15:12That's why multiple research studies have concluded that
269. 15:15Regular exercise can be just as effective as antidepressant
270. 15:19Medication for treating depression
271. 15:23On the other hand, when you go weeks without movement,
272. 15:25Your brain produces far fewer of these happy hormones
273. 15:27That's why you wake up feeling unexcited about the day
274. 15:31You try to work, but your brain feels sluggish
275. 15:34Brain fog becomes so intense that even making simple decisions takes much longer
276. 15:39So remember:
277. 15:41Movement is one of the best medicines for your brain
278. 15:44If you want to make movement a part of your daily routine
279. 15:47Then we have recently started daily yoga classes on the Satvic App
280. 15:51Every day, you can join a 45-minute yoga session from the comfort of your home
281. 15:56Led by our yoga leaders, Radhika and Akshay
282. 16:00Our only intention is to make this knowledge accessible to as many people as possible
283. 16:06If you'd like to begin, simply download the Satvic App and enroll
284. 16:12What do you think is the one habit that damages your brain more than all the others?
285. 16:17Before I tell you, answer these 3 questions with a simple yes or no:
286. 16:23Do you keep hitting the snooze button When your alarm goes off in the morning?
287. 16:26Do you struggle to get through the day without tea or coffee?
288. 16:30Have you ever met someone and forgotten their name just five minutes later?
289. 16:35If you answered "yes," chances are you're practicing this habit too
290. 16:40Cutting your sleep short
291. 16:42And no, simply sleeping longer isn't enough
292. 16:45You need to sleep during your brain's golden sleep window for it to function at its best
293. 16:49What is this Window?
294. 16:51But before I tell you, here's something fascinating
295. 16:54While you're asleep, a mind blowing process is happening inside your brain
296. 16:58Throughout the day, as you think and work, your brain cells produce waste
297. 17:03That gradually builds up. One of these waste products is called beta-amyloid.
298. 17:08When you fall asleep, your brain cells physically shrink by up to 60%,
299. 17:14Creating space between them. Through that space, a fluid called cerebrospinal fluid
300. 17:28But when you cut your sleep short, this waste doesn't get cleaned out properly
301. 17:34In the short term, this toxic buildup weakens your memory
302. 17:38You start forgetting little things—like someone's name or what you were about to say
303. 17:44Over the long term, this buildup has been linked to conditions
304. 17:46Like Alzheimer's disease and dementia
305. 17:49So what should you do?
306. 17:50Two simple things
307. 17:52First, get at least 7 to 8 hours of sleep every night. That's the minimum
308. 17:56Second, and even more importantly
309. 17:58Make sure you're asleep during the brain's golden sleep window: 10:00 PM to 2:00 AM.
310. 18:05This is when your brain and body perform their deepest cleaning and most powerful repair
311. 18:10Out of everything I've shared today, this is personally the hardest habit for me to follow
312. 18:16But I'm doing my best to finish all my work and be in bed by 9:30 PM every night
313. 18:23And with that, we've covered all 5 habits
314. 18:26Always remember:
315. 18:28Your brain is one of the most precious gifts nature has given you. Never take it for granted.
316. 18:34That's all for today
317. 18:36I'll see you again very soon