Justin Sung — How to Force Yourself To Achieve Your Goals (when you don’t feel like it)
Source: YouTube Channel: Justin Sung (2130000 subs) Duration: 16:35 Views: 117464 · Likes: 5938 Video: Watch on YouTube
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= About Dr Justin Sung = Dr. Justin Sung is a world-renowned expert in self-regulated learning, a certified teacher, a research author, and a former medical doctor. He has guest lectured on learning skills at Monash University for Master’s and PhD students in Education and Medicine. Over the past decade, he has empowered tens of thousands of learners worldwide to dramatically improve their academic performance, learning efficiency, and motivation.
Key Insights
I have this four-step method that I use to force myself to be productive and get stuff done, especially on the days where I feel tired or lazy or even burnt out. Over the past [music] 11 years, I have been working 60 to 100 hours a week, studying full-time, graduating medicine, starting my own business, working as a learning coach while working as a doctor. And most people think that I’m a highly motivated person, but I actually think that I’m quite lazy and I’ve been demotivated and burnt out, honestly more times than I can remember. But by using this four-step method, I’ve been able to stay productive and work towards my goal in a way that is actually sustainable and mentally healthy. I call this four-step method diffuse, [music] because by following each of these four steps, you’re able to activate something called thought-action [music] diffusion, which is a cognitive technique commonly used in clinical psychology. Being able to activate thought-action diffusion is almost like a superpower and virtually anyone can learn to do it. I’ll go over each of the four steps of diffuse in more detail, but before that, we need to understand that there are [music] actually two different ways that we can use motivation. One of them is healthy and productive, but the other, much more common way, can actually ruin our productivity and lead to burnout. And once we understand the right versus wrong way of using motivation, you’ll see [music] why the diffuse method works so well. So, let’s say that we have a goal for the day. And that goal might be to go for a run, it might be to do some study or whatever other task that you have on your mind. Naturally, in order for us to accomplish this goal, we first need [music] to want to accomplish it, and that’s where we have intention. And after that, we take a series of actions to help us reach [music] that goal. Now, if our goal was to uh go for a run, it might be putting on our shoes. If it was to study, it might be going to our desk, opening up our laptop, getting our textbook out, starting to read and write some notes. These are the actions that help us achieve the goal. But in reality, what actually happens when we try to reach the goal? What happens is that we get distracted. We procrastinate. [music] We tend to overthink things. We get paralyzed. Or maybe we start feeling lazy or tired. So, between the intention [music] and our first few actions, all of these barriers start forming that stop us from achieving our goal, which means no running, no studying, task incomplete. And that is where motivation comes in. Motivation gives us that extra energy, the extra incentive to overcome these barriers, to peel our eyes away from those distractions, [music] to uh persevere and push through even though we feel lazy or that we feel tired. At the end of the day, motivation is this feeling that allows us to push through and overcome these barriers. This is the first [music] and most common way that people use motivation, and that is a major [music] problem. Because this way of using motivation is something that I call motivation-dependent. And [music] before I go through the diffuse method, you have to understand why this is such a problem, because I genuinely believe that if you are motivation-dependent, you will struggle to get stuff done for most of your life. Because here’s the fundamental flaw with motivation that you need to know. There’s a lot of research around motivation, what it is, where it comes from, what influences it. If you want me to go deeper in this, let me know in the comments. But what we know is that motivation [music] originates from many different sources. We can be extrinsically motivated by things like money, a reward, our social status, or even fear of punishment. But we can also be intrinsically motivated, which is where the motivation comes from within our own mind. This includes things like a sense of satisfaction from fulfilling something or overcoming a challenge or a sen
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