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How to Rewire Your Brain for Mental Strength — Transcript

by The Mindset Mentor Podcast · 4,358 words · 639 segments · language en · Watch on YouTube

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0:00Listen, you're here because you know if
0:01you want your life to be different, you
0:03have to change, right? If you want your
0:05life to change, you have to change. But
0:10then it starts getting really hard. It's
0:12not really easy to change. Uh the key to
0:15achieving success in any area of your
0:17life comes from your ability to change
0:20yourself. And a lot of times changing
0:22yourself comes from changing your mind
0:24first. Reprogramming your mind to change
0:27your old patterns to change your old
0:28beliefs, your old programs. And your
0:31thoughts, your habits, and your beliefs
0:33are your driving forces behind your
0:35actions. And that will then determine
0:37your outcome. So if you can understand
0:40the psychology and the science that's
0:42behind mental reprogramming, then you
0:45can start to take charge of your life
0:47and create the future that doesn't look
0:49like your past. Because if you do
0:52nothing and you just continue to do the
0:54same things that you have been doing,
0:55nothing will change. Your tomorrow will
0:58look exactly like yesterday until the
1:00day you die. And so in this episode,
1:02we're going to really talk about how to
1:03reprogram your mind to kind of get
1:06anything that you want. And I'm not
1:08going to just tell you from like some
1:10fooy woo wooy type of way, hey, you can
1:13get anything you want. Like, I'm
1:14actually going to teach you proven
1:15psychological techniques and use
1:18scientific evidence because I'm a a very
1:21skeptical person. If you're listening to
1:23this podcast, you probably are the type
1:25of person that's like that as well. And
1:27so, uh, that's probably why you're
1:28attracted to this podcast because you're
1:30probably very skeptical, but also
1:32wanting to improve yourself. And so,
1:33we're probably both skeptics. And so I'm
1:35going to show you through science and
1:37through psychology how to actually start
1:39reprogramming your brain. So the first
1:41thing that I want to talk about that
1:42before I teach you how to do it is you
1:44have to really understand what it is
1:45that we're trying to change. You have to
1:47understand your mind before we dive into
1:49the process of reprogramming. You got to
1:52understand how the mind works, right?
1:53And so the mind consists basically of
1:56two parts when you break it down.
1:58There's the conscious mind and there's
2:00the subconscious mind. The conscious
2:02mind is responsible for just day-to-day
2:04thoughts, decisions, actions in the
2:07moment. And the subconscious mind really
2:09stores a lot of memories. It stores
2:11beliefs. It stores habits. And it kind
2:13of works very automatically. And it's,
2:15you know, below the mind, which is why
2:17they call it the subconscious mind.
2:19Let's dive into the conscious mind
2:20first. The conscious mind is our
2:22thinking mind. It is the mind that you
2:24know that exists that thinks throughout
2:26the day. It's the voice that you hear
2:28inside of your head. Oh man, I should go
2:30get the kids before I, you know, go
2:32ahead and do this. Oh yeah. Well, that's
2:34that's your that's your conscious mind.
2:35That's your thinking mind. It's where we
2:37process information. It's where we make
2:38decisions, where we talk to oursel. But
2:40the crazy part about the conscious mind
2:42is that it accounts for roughly about 5%
2:45of our cognitive activities throughout
2:47the day. And so it's it's very limited.
2:51And it's just basically like, okay, tell
2:52me what to do and I'll do it. Okay, tell
2:54me what to do and I'll do it. And so you
2:56might ask yourself like, "How how is it
2:58only responsible for 5%. I know all of
3:00the thoughts that I'm thinking
3:02throughout the day." Well, no, you
3:04don't. You know all of the conscious
3:05thoughts. And so this is why we can
3:07often really struggle when we are trying
3:09to change ourselves and we're trying to
3:11change our habits and we're trying to
3:13change our thought patterns is we are
3:14only mostly aware of our conscious mind.
3:17Our and our conscious mind can only
3:18handle so much at once. And we normally
3:21do not slow down enough to analyze our
3:24subconscious. Most people keep so busy
3:27that they don't slow down enough and sit
3:30in silence and just shut up for a little
3:33while so that they can actually start to
3:35analyze their subconscious mind to
3:37analyze their patterns that they have
3:40that are happening below the surface. If
3:42you want real change, you can't just do
3:45it with the conscious mind. You have to
3:47dive into the subconscious. And so when
3:49you look into the subconscious mind, so
3:50let's talk about the subconscious mind
3:52for a second. So the subconscious mind
3:54is responsible for approximately 95% of
3:58our mental activities. It operates
4:00automatically.
4:02It stores memories. It stores your
4:04beliefs. It stores your habits. And you
4:06usually operate off of those things. You
4:09know, sometimes it'll just be an
4:10immediate action. You know, like you
4:12know, um to when the stove is on to
4:15avoid it with your hand. You don't have
4:17to consciously think, I don't want to
4:18put my hand on the stove. No, your your
4:21brain knows that. You've you've been
4:22burned before in different ways. You
4:24know, to avoid that. But the most
4:26important thing that it's responsible
4:27for is for regulating your emotions and
4:30also carrying out the majority of your
4:31daily tasks because they found that
4:34psychologists have found that
4:35approximately 50% of what we do is
4:38basically on autopilot. Like we're not
4:40really paying attention. If you've ever
4:41driven home from work and you were going
4:43to stop and get some milk and then you
4:45get home and you're like, "Oh my god, I
4:46didn't even stop and get milk." And
4:48you're like, "Wait, I don't even really
4:49remember driving home." Yeah. Because
4:50your your subconscious mind, your your
4:52autopilot was working. And so our
4:55subconscious has a massive massive
4:58impact on our lives. And very rarely do
5:00people actually dive in and try to focus
5:02on it. And so it's really important for
5:04us to focus on reprogramming this part
5:06of our mind if we want lasting change
5:08because that's where our habits that's
5:09where our beliefs are all stored. And so
5:12there's there you have to understand
5:14that there's throughout the day millions
5:16of bits of processing happening every
5:19second in your mind below your conscious
5:22thought of hey maybe I should go and
5:24pick up coffee on the way to work.
5:26Right? That's your conscious mind. But
5:28below that there's millions of bits of
5:30processing happening every single
5:31second. below that conscious mind, below
5:34conscious, subconscious. That's what it
5:37means. So, if you're not paying
5:38attention to it, you usually don't even
5:39notice the subconscious. And sometimes
5:41your brain will say, for instance, react
5:44to a person or a location or a smell and
5:48you didn't even notice it happened until
5:50after it happens. And you're like, "Oh
5:51my god, I didn't even notice that I just
5:53did that."
5:54your subconscious reacts and then a lot
5:57of times your mind, your conscious mind
6:00catches up. A lot of times it's an
6:02immediate thing. It's an immediate
6:04thought, automatic thoughts, automatic
6:06feelings. And then your mind, your
6:08conscious mind is like, "Oh, okay. I see
6:10what we just did." Like if I tell you
6:12right now, focus on your right thumb.
6:14Your brain was processing your right
6:17thumb this entire time I've been
6:19speaking,
6:20but it was filtering it out so that you
6:23could be listening to me. So you be
6:24thinking of something else, so you could
6:26be driving your car. It wasn't thinking
6:27about your right thumb. But when I tell
6:30you right now, hey, think about your
6:32right thumb. You can go from
6:33subconsciously processing, your brain is
6:35processing your right thumb at all
6:36points in time. It's just filtering it
6:37out to now you can actually start to pay
6:40attention to it. And so really what you
6:42have to understand is the mind. And so
6:43before we start to change our mind,
6:45we've got to understand the conscious.
6:47We've got to understand the
6:47subconscious. Once again, subconscious
6:50is 95% of our processing throughout the
6:53day. That's 19 times stronger than the
6:565% conscious mind. And so you've got to
7:00start to understand it to change your
7:01brain. Now, a lot of people, if you're
7:04just newer in self-development, are
7:05going to be like, "But I've been this
7:07way my entire life. I just am this way."
7:09Well, you can change yourself at any
7:10moment. You can change your brain at any
7:11moment. And there's a science behind it.
7:12It's called neuroplasticity.
7:14Neuroscience has proven that our brains
7:16are not hardwired forever. The phrase
7:19you can't teach an old dog new tricks is
7:21you can teach an old dog new tricks
7:23might take longer because it's an old
7:25dog and an old brain, but anyone can
7:27learn and change themsel at any moment.
7:29So, we have to understand that. Um, and
7:31so the the changing of your brain and
7:34the adaptation of your brain is known as
7:37neuroplasticity. Uh, it is super
7:39important. I have an entire chapter of
7:41it in my book, Level Up. It's chapter
7:4311, where I literally dive into
7:45neuroplasticity and how to actually
7:47change your brain. Um, and and when you
7:50change your brain, it means that your
7:51brain can form new connections and
7:53reorganize existing ones. And so what
7:56that does is that allows you to learn
7:57new skills. It allows you to change your
7:59habits. It allows you to change your
8:01limiting beliefs, anything that that
8:03might be existing. And so, like, if
8:05you're a negative person, like I used to
8:06be a very, very negative person. Um, and
8:08I hated I was very pessimistic. I could
8:10find the holes in anything and and I
8:13just didn't like being that person. And
8:16for a long time, it was just very easy
8:17for me to be negative. Something would
8:19pop up, I was just an I would be
8:21negative, whatever it was. And I
8:23consciously had to take years of trying
8:25to change it, trying to reprogram
8:27myself, trying to change it. And it's
8:29really hard for me to be pessimistic at
8:30this point. It's hard for me to not try
8:32to find a silver lining in something, no
8:34matter what it is that happens. And so
8:36it doesn't happen right away, but it it
8:38it allows you to be able to change
8:40because uh in neuroscience, the most
8:43famous phrase in neuroscience is neurons
8:45that fire together wire together. Your
8:47neurons just send electrical signals
8:48between each other. And so when they say
8:50fire together, that means send
8:51electrical signals to each other. So
8:53there's parts of your brain that are
8:54quote unquote the negative alleys that
8:57are just very easy for your brain to go
8:59down that alley. And so you might not
9:01really have much of a positive alley for
9:03your brain to go down. But if you start
9:04working on it and trying to find the
9:05good and trying to find the good and
9:07trying to find the good and stop paying
9:08attention to the negative, it'll
9:09actually weaken the signal between the
9:11negative neurons, quote unquote,
9:12negative neurons, and start
9:14strengthening the signal between the
9:15positive neurons, which over time, doing
9:17it over and over and over again,
9:18repetition is a very key part to what
9:20we're going to be talking about here
9:21today. If you do it over and over and
9:23over again, it makes the actual quote
9:25unquote positive neurons, the positive
9:28alleyways, uh, much stronger than the
9:30negative ones over time. So you might be
9:33sitting there and say, "So Rob, we can
9:35change our brains through
9:36neuroplasticity.
9:37If we can change our brains through
9:39neuroplasticity, can we like rewire our
9:41brains for success or rewire our brains
9:44for happiness or rewire our brains to
9:46feel more love or more gratitude?"
9:48Absolutely. You sure can. And we just
9:51need to be very clear on what's
9:54happening in our brain at all points in
9:56time. We need to become very aware. Um,
9:58and so we need to be clear on what
9:59thoughts are going on in our heads, what
10:00behaviors we have, what habits we have
10:02that we need to change in order to
10:04eventually change our lives. And so a
10:06lot of times most people are just kind
10:08of living their lives unaware. They're
10:10kind of just uh walking zombies. They're
10:13not aware and consciously in their self
10:16as much as they could be. And so as you
10:18start to bring this awareness, you start
10:19to notice things about yourself that you
10:21can change over time. But if we
10:23consistently practice these new
10:25patterns, our brains will eventually
10:26adopt them. and they will become the new
10:28norm. And so there's really three parts
10:30to this before we go into the the the
10:32repatterning um and exactly how to do
10:35it. But there's three simple parts that
10:36I always talk about, right? The first
10:38thing is the awareness, right? Number
10:39one, what do you want to change about
10:42yourself? And what do you want those new
10:44things to be? So you've got to become
10:45aware. You know what? I'm negative as
10:47hell. It makes and I'm I'm spewing my
10:50negativity and vomiting my negativity
10:52all over other people. I don't want to
10:53be negative anymore. Okay. What do I
10:55want to be? I want to be positive. I
10:56want to be grateful. I want to be more
10:58loving. Cool. That's awareness. Well,
10:59now when you notice yourself start to
11:01become more negative and pop up and be
11:03negative in moments, awareness needs to
11:05come back in. So you have to have the
11:07awareness which is number one. Number
11:09two is practice and number three is
11:11repetition. So let me explain it and
11:13then we'll we'll dive into it. So
11:14awareness number one, two, practice
11:16three, repetition. Awareness, what do I
11:19want to change and what do I want to
11:20change it to? When I notice myself go
11:22down the alley that I don't want to go
11:24down. Two, what is my practice? What am
11:26I going to do to get myself out of that
11:29old awareness that I was in or the old
11:31patterns that I was in? And what am I
11:32going to change them to? And number
11:34three, repetition. I do it over and over
11:36and over and over and over and over and
11:38over again. Hundreds and hundreds,
11:39thousands and thousands, hundreds of
11:40thousands of times. And eventually, you
11:42start to just repattern yourself. So
11:44awareness. What is it that you want to
11:45change? And you become aware in the
11:47moment. Practice. What am I going to do?
11:49So let's say that your awareness is that
11:50you are very judgmental. You don't want
11:52to be judgmental anymore. Okay, cool.
11:54Well, then when I notice myself be
11:56judgmental, what is my practice? And
11:58I've said shared this with you before.
11:59I've done this where I was found myself
12:01being very judgmental. When I would
12:02judge somebody, my practice was in that
12:05moment, I would force myself to say
12:07three things that were positive about
12:09that person.
12:10So awareness, I'm noticing that I'm
12:12negative and I'm being judgmental on
12:14this person. What is my practice that
12:16I've already decided? I'm going to say
12:17three positive things about this person.
12:19And then three, so that's awareness,
12:21practice. Number three is repetition.
12:22I'm going to do it over and over and
12:23over and over and over again every
12:25single time I notice myself being
12:26judgmental. So that's what you have to
12:28understand. Awareness, practice,
12:30repetition. Okay. Now, let's talk about
12:33the techniques to reprogram your mind.
12:34The first one is called cognitive
12:36restructuring. Cognitive restructuring
12:38is a technique that's used in cognitive
12:40behavioral therapy, CBT. Uh that
12:43involves identifying and replacing
12:45irrational and negative thoughts with
12:47the thoughts that you want. kind of like
12:50what I was just saying right there with,
12:51okay, I've noticed that I'm judgmental.
12:53Now I need to replace with what I want.
12:55And so this process helps you um
12:58recognize the impact of your thoughts
13:00and the patterns that you have on your
13:02emotions, on your behaviors, on the
13:05world around you, and really starts to
13:08um equip you with the tools that are
13:10necessary to challenge and change those
13:13patterns. I've said this many times in
13:15the podcast, but when you notice a a
13:17thought come into your head, get really
13:19good at challenging that thought. Like
13:20test the validity of that thought and
13:23just start to challenge yourself. Try to
13:25see the other side. Try to play devil's
13:26advocate for the other side of where
13:28you're normally thinking. And so when
13:30you start to to do um cognitive
13:32restructuring, it's here's something
13:34I've noticed about myself that I don't
13:36want anymore. I'm going to identify them
13:38and I'm going to replace them uh in the
13:40moment when I notice them pop up with
13:42the thoughts that I want. I'm gonna do
13:44it over and over and over again. And
13:46there are tons and tons and tons of
13:48studies that have shown the
13:49effectiveness of cognitive restructuring
13:51in treating variety of of psychological
13:54disorders. So like depression, anxiety,
13:57uh obsessivecompulsive disorder. And so
14:00when you actually start to get really
14:01good at practicing cognitive
14:02restructuring, you can reprogram your
14:04mind to think whatever it is you kind of
14:07want more positively, less judgmental,
14:10more loving, more more grateful, which
14:13in turn is going to give you a greater
14:15sense of confidence and makes you more
14:17likely to take action. Uh which is a
14:19cool part about it. So you can't always
14:21control your first thought, but you can
14:23always control your second thought. And
14:24if you change your first thought to your
14:26second thought over and over and over
14:27and over and over again, hundreds and
14:28hundreds and thousands of thousands of
14:30times, eventually that second thought
14:32takes the place of that first thought.
14:34So let me say that again. You can't
14:35always control your first thought
14:36because that's an automatic thought.
14:38Cognitive behavioral therapy calls it
14:40ants, automatic negative thoughts. But
14:42you can always once you become aware of
14:44your first thought, control your second
14:46thought because the first thought is
14:48usually subconscious. The second thought
14:50requires conscious decision-m in that
14:52moment. So, like some people I've talked
14:54to before in coaching, they're like, "I
14:55everything up. I always screw things
14:57up." Right? And you start to feel down
14:58on yourself when you think that. Well,
15:00take a take a step out of your own head,
15:02look at yourself and say, "Is that
15:04thought of I'muck everything up? Is that
15:06thought going to support me in doing
15:08what I want to? Is it going to support
15:10me in growing my business to a million
15:12dollars this month?" No. Okay. Replace
15:14it with three pieces of data that show
15:16that you're not a failure. Okay. Let me
15:17take a step back. Let me let me And once
15:19again, this is awareness and this is
15:20practice. It takes a little bit longer.
15:22This is why most people don't do it.
15:24Okay, I've noticed that I, you know, had
15:26this thought if I everything up, that's
15:28not going to help me get to where I want
15:29to in life. I need to replace that
15:31thought, that first thought, with three
15:34pieces of data that show that I'm not a
15:35failure. Okay, number one, I graduated
15:38in the top 20 of my high school. Okay,
15:39cool. Good for you. What's the second
15:41thing? Um, I had a goal of losing 20
15:43pounds last year and I did it. Awesome.
15:45I am a incredible father. Okay, perfect.
15:48You're doing great. There you go. That's
15:50cognitive restructuring. You identify
15:52the bad thoughts when they come up and
15:54then you replace them. If you want, you
15:57know, imagine your mind being a garden.
15:58You're the only one that can be tending
16:00to this garden. You've got to pull the
16:02weeds. Whenever the weeds pop up, you've
16:05got to pull the weeds. And that's what
16:06we're doing. So, that's the first thing
16:07is cognitive restructuring. The second
16:08thing is visualization, right? Let's be
16:11real. Visualization seems corny. You
16:14close your eyes and you think about what
16:15it would look like and feel like to
16:17achieve your dreams. Okay, hippie. Cool.
16:20But science has shown many times over
16:22and over again this stuff actually
16:23works. Visualization is extremely
16:26powerful tool that can be used to
16:27reprogram your subconscious mind. Once
16:30again, the one that controls 95% of your
16:33thoughts and feelings. So it involves
16:35creating mental images of whatever it is
16:38that you want, the goals, the actions,
16:40and then feeling it in your body in this
16:43moment. How proud of yourself would you
16:45be if you did that? Right? So you first
16:47have to know what you want in order for
16:48you to visualize it though. So like I've
16:50always given the example many times of
16:52of me and my girlfriend at the time now
16:54wife going to Italy. But I visualized it
16:57every single day for 6 months and then
17:00we were in Italy in 6 months. I was like
17:03we're going to be there. We're going to
17:03be there. We're going to be there. So I
17:05did it for 6 months and then we ended up
17:06moving there for 6 months. And so you
17:09know visualize that house that you want
17:11on the beach. How proud of your like
17:13feel in your body how proud of yourself
17:15you would be if you did that. Visualize
17:16yourself, you know, traveling to Spain
17:18with your children and going and seeing
17:21the Sigraata Familia or whatever it is
17:23that you want to go and see with them.
17:25Like visualize yourself there with the
17:27people that you want to be there with
17:28over and over and over. Like you don't
17:30sit down and visualize once. You do it
17:32every single morning until you're
17:34basically brainwashing yourself into
17:36believing that it's possible. Because by
17:38visualizing ourselves achieving the
17:40goals we want, we train our ourselves to
17:42basically believe that it's possible.
17:44Because all too often you're just
17:46believing that it's not possible. And
17:47that's why you're not taking the action
17:48that you could. So when you're
17:49visualizing it over and over and over
17:51again, you believe it's possible, which
17:54in turn increases your motivation. You
17:56work towards harder towards it. You
17:58become more committed and you actually
17:59achieve what it is that you want. And
18:01it's shown over and over and over again
18:03that more often than not, we just don't
18:05believe in ourselves. And so this is a
18:07way that we can start to believe in
18:08ourselves and brainwash ourselves into
18:10actually believing it's possible. And
18:12there's scientific studies that have
18:14shown over and over again that
18:15visualization improves performance in
18:17almost any part of life. You know,
18:20there's a study that was published in
18:21the Journal of Applied Sports
18:22Psychology. They found that athletes who
18:24practice visualization um experienced
18:27significant improvements in their
18:28performance. Um and so like participants
18:31used uh imagery as a pre-performance
18:34routine and those that actually used it
18:37showed the greatest improvement in their
18:39in in this case was golfing performance.
18:41And so they they had them visualize
18:43making the putt over and over and over
18:45again. And then they went out and the
18:46people who had the greatest improvement
18:48were the ones who visualized making the
18:50putt. So that's number two. And number
18:52three is affirmations. Affirmations are
18:54just statements that you say to
18:55yourself. You are constantly affirming
18:58yourself in some sort of way all the
18:59time all day long. Question is are they
19:01positive affirmations? Are they negative
19:03affirmations? And you repeat them over
19:05and over and over again. you actually
19:06start to reshape your reshape your
19:08subconscious beliefs and your thought
19:10patterns, you know, and if and all day
19:13long just do them after you brush your
19:15teeth. Do them every single day. In the
19:16morning, you do them right after brush
19:18your teeth. In the evening, right after
19:19brush teeth, do them. Find out the way
19:20what do you want to say to yourself.
19:23What is the the new thought patterns
19:25that you want in your head? because
19:27research on the effectiveness of
19:29affirmations revealed that uh it leads
19:32to improvements in self-esteem into uh
19:35stress reduction and overall well-being.
19:37And there was a study that was published
19:38in the journal of psychological science
19:40that found that participants who engaged
19:42in self-affirmation activities exhibited
19:45increased activity in the brain regions
19:47associated with self-referential
19:49processing which is uh means the you
19:52know the way that you think about
19:54yourself and the way it relates to the
19:55outside world and the evaluation of that
19:58and the results show that affirmations
20:00have a profound impact on the mental
20:02state and contribute to a more positive
20:04outlook for people. So you have to
20:06brainwash yourself in in in visualizing
20:09what it is that you want and also
20:11speaking exactly what it is that you
20:12want. So you could brainwash yourself
20:14into believing whatever it is that you
20:15want.
20:17I mean we've basically all been
20:18brainwashed to believe what we currently
20:20believe. Why don't we now take control
20:21of our own brainwashing and why don't
20:23you just brainwash yourself into
20:24believing what you want to believe into
20:25doing what you want to do. So
20:28essentially cognitive restructur uh
20:30cognitive restructuring, visual
20:32visualizing and affirmations are you
20:34brainwashing yourself. You've been
20:37brainwashed by everything that's ever
20:38happened to you. Now this is your
20:41opportunity for you to take control and
20:42actually start to brainwash yourself so
20:44that you can reprogram your brain the
20:47way that you want to be. Hey, thanks so
20:49much for watching this video. Based off
20:51of what you watch, YouTube thinks that
20:54you should be clicking this video and
20:55watching this one next. And if you want
20:57to subscribe so you don't miss any more
20:58videos, click that button right

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