Doing These 5 Things Every Day Will Rewire Your Brain — Transcript

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1. 0:00Deleting Instagram isn't going to fix
2. 0:01your attention span. Your brain is
3. 0:03already cooked. You wake up and
4. 0:05immediately reach for your phone. You
5. 0:07sit down to focus, but your mind [music]
6. 0:09starts begging for stimulation. Every
7. 0:11video feels too slow, and even doing
8. 0:13nothing feels uncomfortable. [music]
9. 0:15That's not laziness. That's brain rot.
10. 0:17Short-form content has trained your
11. 0:19brain to expect something new [music]
12. 0:20every few seconds. New video, new sound,
13. 0:23new dopamine hit. Now, when you sit down
14. 0:26to study, work, read, or simply think,
15. 0:28[music] your brain starts looking for an
16. 0:30escape. And no, it's not just about the
17. 0:32apps. It's about the way you've trained
18. 0:34your attention. When you constantly
19. 0:36choose quick [music] stimulation over
20. 0:38deep focus, your brain naturally starts
21. 0:40avoiding anything that feels slow,
22. 0:42difficult, [music] or uncomfortable. So,
23. 0:44here are five things you can do every
24. 0:46day to rewire your brain and rebuild
25. 0:48your attention. First, no phone for the
26. 0:51first hour. The first hour of your day
27. 0:53[music] sets the tone for everything
28. 0:54that follows. If you start your morning
29. 0:56with notifications, scrolling, and
30. 0:58[music] endless short-form videos, your
31. 1:01brain starts craving stimulation before
32. 1:03you've even done anything meaningful.
33. 1:05So, no phone for the first [music] hour.
34. 1:06Instead, use that time to think, read,
35. 1:09exercise, or plan your day. Second,
36. 1:11learn something difficult every [music]
37. 1:12day. Read a difficult book. Practice a
38. 1:15difficult skill. Solve a problem you
39. 1:17keep avoiding. Anything that makes you
40. 1:19feel slow, frustrated, [music] and
41. 1:20uncomfortable. Even 30 minutes a day can
42. 1:23rebuild your focus and make difficult
43. 1:25[music] thinking feel easier over time.
44. 1:27Third, rebuild your boredom tolerance.
45. 1:29Every day, spend 20 to 30 [music]
46. 1:31minutes doing absolutely nothing. No
47. 1:33phone, no music, no podcast. Just walk,
48. 1:36sit, or stare out the window. If that
49. 1:38feels uncomfortable, good, because that
50. 1:40discomfort is what rebuilds your
51. 1:42attention and brings your reward [music]
52. 1:43system back toward a healthier baseline.
53. 1:45Fourth, eliminate multitasking
54. 1:47completely. [music]
55. 1:49Every single time you split your
56. 1:50attention, you actively train your brain
57. 1:52to stay [music] shallow. Constantly
58. 1:54switching between tasks, tabs, and apps
59. 1:56weakens your ability to focus deeply.
60. 1:58So, when you work, just work. When you
61. 2:01study, just study. One task at a time
62. 2:03[music] is how you teach your brain to
63. 2:04go deep again. Fifth, earn your screen
64. 2:07time. Don't make scrolling the thing you
65. 2:09do before everything else. Work first,
66. 2:11learn first, create [music] first, then
67. 2:14use the internet for entertainment. Make
68. 2:16stimulation a reward, not your default
69. 2:18state. And remember, your attention span
70. 2:20isn't gone forever. It's a skill, and
71. 2:23with the right habits, you can rebuild
72. 2:25it slowly but surely. Subscribe.