Neuroplasticity: Systems To Instantly Rewire Your Brain® | Noah Merriby | Skillshare

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Neuroplasticity: Systems To Instantly Rewire Your Brain®

teacher avatar Noah Merriby, Awards Winning Speaker & Author

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

32 Lessons (9h 40m)
    • 1. Neuroplasticity: Systems To Instantly Rewire Your Brain® - A Trailer

    • 2. Your Brain Is A Powerful Tool

    • 3. Do We Only Use 10& Of Our Brain Capacity?\

    • 4. The Evolution Of Human Emotions

    • 5. Understanding The Fundamental TFAR System

    • 6. Why It's Hard To Regulate Feelings

    • 7. The Anchoring Method

    • 8. What Is Neuroplasticity And How To Rewire Your Brain Based On Neuroplasticity Ted Talks Exerci

    • 9. Stop Setting Goals - Do This Instead

    • 10. An introductory Insight To Neuroplasticity

    • 11. Basics And Fundamentals Of Neuroplasticity

    • 12. Emotional Intelligence

    • 13. Self Regulation Principles

    • 14. Social Plasticity

    • 15. Cognitive Plasticity

    • 16. Motor Sensory Integration

    • 17. Exercise and Effective Physical Correlation

    • 18. Neuro-Suicide and Detrimental Behaviors

    • 19. Mental Health Improvement And Control

    • 20. Neural Growth

    • 21. Personality Adaptation And Fixation

    • 22. The Anchoring Method

    • 23. Association And Dissociation

    • 24. The Genius Modeling System

    • 25. Overcoming Limiting Beliefs

    • 26. The Six Steps Of Reframing

    • 27. The SWISH Pattern

    • 28. The TFAR System

    • 29. The Circle Of Excellence

    • 30. The Visual Timeline Method

    • 31. The Visual Squash Exercise

    • 32. Why It's Hard To Regulate Feelings

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About This Class

Neuroplasticity Is A Fairly New Concept. It Reflects The Ability of the Brain to Reorganize, Change and Break Neuro-connective Tissues, Wired by Experience, Thoughts, Emotions, And Knowledge. Neuroscience, is the Core Of Neuroplasticity. Based On Neuroscience, Researchers Developed The Idea Of Neuroplasticity.

A Scientific Breakthrough In Neuroscience Made It Possible For People To Wire Their Brain On A Conscious And Subconscious Level, Taking Control Of Their Habits, Their Negative Thoughts, Their Bad Experiences and Memories, And Turn Them Into Good Health Habits, Positive Thoughts And Optimism, Good Experiences & Structural Memories.

Neuroscience is one of the most interesting science branches that deals with the concept of Neuroplasticity

In This Course, You Will Learn How To Master Your Brain's Plasticity, Take Control Of The Wiring Process Instead Of Falling Victim To The Subliminal Thoughts, Experiences, Emotions and Memories On A Daily Basis.

The Brain Creates New Neural Pathways And Modifies Existing Ones In Response To Behavioral, Environmental, And Neural Changes. This Process Of Neuroplasticity, Also Known As Brain Plasticity, Continues Throughout Our Lives, Involves Many Processes And Is Influenced By New Experiences.

This Capacity Of The Brain To Act And Respond To Both Intrinsic And Extrinsic Changes Enables The Billions Of Nerve Cells Called Neurons To Aid In The Different Learning Processes By Means Of Continuously Creating And/or Rearranging Neural Pathways Through Which Communication Between The Nerves Occurs.

Neuroplasticity Allows The Adaptive Brain To Store A New Set Of Information Or Master A New Skill. Without It, We Would Not Have The Ability To Memorize Things That Are New To Us, Or Even Adjust To The New Environment We’re In.

Until Recently, Scientists Believed That Brain Development Came To A Halt During Adulthood. But Researchers Now Know That Our Brains Change Constantly Throughout Our Lives, Forming New Pathways To Adjust To Our Environment And Actions. For Example, Neuroplasticity Allows The Brain To Compensate For Injury And Disease.

Neuroplasticity Would Not Be Possible Without The Malleable Traits Of Neurons. Neurons Are What Cause The Brain To Change And The Entire Body To Function Effectively. Neurons Are The Longest-living Cells In Our Bodies And Are Responsible For Carrying Information Throughout The Brain And Then On To The Muscles And Organs Of The Body.

The Ability Of The Brain To Change And Reorganize Itself And Its Function Is Called Neuroplasticity, And It Is A Gift On Par With Neurogenesis, Our Ability To Generate New Brain Cells Throughout Our Lifetimes. Neuroplasticity Provides Us With A Brain That Can Adapt Not Only To Changes Inflicted By Damage, But More Importantly, Allows Adaptation To Any And All Experiences And Changes We May Encounter, Freeing Us From Merely Responding Reflexively As A Consequence Of Genetically Determined Hardwiring. Harvard Medical School’s Dr. Alvaro Pascual-Leone Recently Stated That Neuroplasticity “… Is An Intrinsic Property Of The Human Brain And Represents Evolution’s Invention To Enable The Nervous System To Escape The Restrictions Of Its Own Genome And Thus Adapt To Environmental Pressures, Physiological Changes, And Experiences.”

If Certain Neurons Keep Firing At The Same Time, Eventually They’ll Develop A Physical Connection And Become Physically Associated. This Experience-dependent Plasticity Means If You Practice Something Consistently, Such As Meditating, Exercising Or Learning How To Play An Instrument, You’re Likely To Alter Your Brain To Associate The Relevant Parts Of Its Structure.

Neuroplasticity Will Change Your Life Once And For All.

Meet Your Teacher

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Noah Merriby

Awards Winning Speaker & Author


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1. Neuroplasticity: Systems To Instantly Rewire Your Brain® - A Trailer : Hello. 2. Your Brain Is A Powerful Tool : You have a gun to your head. 60 seconds to decide which one do you think you need most? And right answers only. You have to take one of two pills. The blue pill gives you to rewire your brain and transformed your life in any way, shape, or form that you want. You can become the master of your mind and thus the master of your life. The red pill gives you the ability to control your motor sensory integrations, to control your body, and learn any skill you want to learn at a mastery level. And I emphasize mastery. Mastery is reflected in those moments where you need your skills most. When the pressure is high and the momentum is low. The blue pill would help you unlock the true power of. And finally, reveal the true answer to whether or not we only use 10 percent of our brain capacity. The red pill will allow you to use skill-based creation to solve any problem you have and achieve anything you want to achieve. 20 seconds to decide. Now is it going to be the power to control the body or the power to control the mind. Which pill is it going to be? 1098765432. Wrong choice. There's a plot twist. After all. You see you don't need the blue nor the red pill. In fact, we all possess the abilities given by those two pills instinctively and biologically through the process of evolution. The reason it's a plot twist is because the world of neurology used to believe for the longest time that our brain's development process would come to slow down, plateau, and then stabilize. The idea plastic brain that can transmute its functions through laid, develop neurological networks was an absurd idea for neurological researchers back in the 1970s and 1980s. But then the research came out. Then Caine, neuroplasticity, also known as the brain's plastic ability. It's the ability of neural networks in the brain to change a through growth and reorganization. These changes range from individual neuropathways, making new connections and creating new thoughts, behaviors and emotions, to systematic adjustments like cortical remapping and creating new neural networks. Examples of neuroplasticity can include any neural network changes that result from learning and new ability, environmental influences, practices and psychological stress and factors as defined in Wikipedia. And you see the term neuroplasticity was first used by police neuroscientists Jersey. In 1948. He observed a lot of changes in neural structures. Neurons are the cells that make up our brains. And although it wasn't widely used until the 1960s to the 1980s. And thus when the research actually started developing towards creating the signs of neuroplasticity, the science of the plastic brain. And you see the scientific breakthrough change humanities consumption on how we evolve. One breakthrough lead with several dots of correlation connected to one another, lead to breakthrough in biology. And in epigenetic memory. You see our brain never stops develop. It slows down, yes. But the process of neuroplasticity is always happening and our brain is always creating new neural networks and getting rid of old, not really used that often neural structures. So what happens is that even though the development doesn't stop, it can slow down a bit, as you can see in this chart here. Now, in Bruce Lipton spoken the biology of belief. He talks about how the first six years of a child's life program, their subconscious mind. After those six to seven years, children used their subconscious mind to live their everyday life. They learn not to run into the street, to hold their parents hand and crowds and to listen when their parents say no. And other major points of leptons book was that adults are acting through their subconscious brain 95 percent of the time. The other 5% of the time. That's when our conscious mind is helping us navigate through our everyday lives. Means that we are spending almost 95 percent of our time acting based on the beliefs we require as children. Now I'm going to say it again and let bus thinkin. This means that we are spending almost 95% of our time acting and behaving based on the blueprint we acquire asked children that forward our subconscious beliefs. So in your daily life, 95% of all your thoughts, beliefs, habits, actions, thought batters, emotions and feelings you experience, or a guided by our subconscious brain. And what's even worse is that we are not aware of the subconscious guidance because our conscious brain is constantly focused on creating the perceptual image of the world we live in of, of reality, right? Let me give you an example of how your subconscious brain can be influencing your present state. Now, all have thoughts programmed in our subconscious brain related to the concepts of personal wealth, income, and money. In a study done on lottery winners, researchers found that lottery winners are more likely to declare bankruptcy within three to five years. But how is that even possible if you were to receive $10 million right now, do you really think that you might lose all that money and declare bankruptcy within three to five years. She right now most of you are probably thinking you, there is no way that would happen to me. However, your subconscious brain thinks otherwise. Because you see conditioned to believe that in order for you to live in abundant life, you don't need more than four to $5 thousand a month. Your subconscious brain will guide you and steer you in a way to earn four to $5 thousand a month. But the thing is that's where it gets tricky. If you make more than that. And your subconscious brain will start steering you and guiding you towards spending whatever extra income you got recklessly sometimes. And based on emotion, just to go back to that threshold of $45 thousand a month. That's the comfort zone. Thus the survival zone that the subconscious brain got USA. Now when we talk about conscious mind, we talk about the creative mind. When we talk about the subconscious mind, we talk about the habit Mark, alright, so keep that idea in March 1st. Conscious mind is the creative mind. Subconscious mind is the habit might. Now Dr. Joe dispenser in a series rewired on guy, gives you very interesting metaphor to help us understand our brains. But so imagine you have a computer, and this computer of course has certain specifications when it comes to memory space, functioning speeds and Italy, the capacity. Now if you were to download professional video editing software on that computer, that surpasses its function capacity. What's going to happen is as soon as you open the software, it's first going to take awhile for its launch. And as you get used to it, it's going to start glitching and it's going to run slowly. You'll have a very hard time working on it. Eventually, they're going to end up closing the program. Deleting it has you cannot really operating, as you can not really operates on your computer. Instead, you decide to download a basic software that your computer can actually handle. And you can finally edit your videos. But it's nowhere near as good as what? And if you're editing on the professional software obviously. And you see in this metaphor, the computer itself is the subconscious brain and the creative video editing aspect is your conscious brain. So just like the computer has a fixed capacity, your subconscious brain also has a fixed capacity, but it's not fixed by nature or biology revolution, it's fixed by the biology of belief. Now, what created this capacity? Well, your thoughts, social influences, experiences, environment, perception. And as we said, most importantly, beliefs. These are all factors that shape the capacity of our subconscious brain. Now, let me give you a more tangible example. If you have a goal where you want to make $200 thousand in one year, the only thing standing between you, the goal-setting process and the goal achievement, is simply your subconscious brain. If your computer is programmed to operate on a level where you can only make $50 thousand a year. It will be impossible to try and make $200 thousand a year. Your subconscious brain will create obstacles, doubt negative thoughts and detrimental behaviors to make sure that you don't exceed that $50 thousand threshold. But why? Your subconscious brain is your habit brain. And it is very hard to try and break a habit. Your subconscious brain will model the fight for your biological survival, but also it will fight for your psychological survival. Those concepts that are rooted in the brain as beliefs. And whenever you set yourself a goal that seems out of reach, out of the comfort zone when it comes to your processing capacity, you will not be functioning properly and thus you will most likely fail. And you see, this is exactly what happens when we said a new year resolution. See why isn't that more than 90% people who said a new year resolution would end up dropping it and quitting by January 14th. It's because they were operating on a conscious level and your conscious brain has limited capacity. This is the first part of the answer. Yes, your conscious brain is indeed limited in its capacity when compare to your subconscious brain. Hence, the myth that says we only use 10 percent of our brain capacity. Now when you set a goal and you tried to achieve it, what happens is that for the first 23 days, you are excited, motivated to achieve it. Even when you feel lazy or tired, you still gathered the motivation you have and you keep working on achieving a goal. Nonetheless, your willpower is often perceived like a battery. We know that the more we use our willpower, the more it gets drained. That's why people, when they go on a diet, they will not bench on a large pizza at six in the morning, but there are way more likely to do it at 11 PM at night. That's when they use their willpower throughout the day and they got its night sander exhausted. And they say, You know what? I might as well just do it. There's not enough willpower to steer them and other direction. And this is where our subconscious brains stop soon, throws us off the track. It throws us back into our old habits, old conditioning, what we're used to, that's the habit, great. However, if your subconscious brain was also wired based on healthy diets, when your conscious brain fails to operate and stuffs in with willpower, your subconscious brain stepson takes care of the job, making sure that you do stay on track. That's just because this conditions for you to follow a healthy lifestyle and healthy diet. You see, you always use your brain's capacity to as forced. But what happens is when there's a contradiction between consciously want and what you subconsciously believe, then your brain capacity starts to become limited as you are going through a fight with yourself. There's a quote that says, if there's no enemy within, the enemy outside can do us no harm. And there's a lot of wisdom and that's because oftentimes the biggest enemy that we ever have to face and encounter is ourselves, is the guy or the girl You've seen the mirror when you wake up in the morning and you're washing your face. And if you want to use your brain's capacity to its fullest, you need to make sure that your subconscious brain is working with you, not against you. If you are consciously perceiving, if you are consciously pursuing a goal that goes against your subconscious, that goes against your subconscious conditioning. You'll realistically only be able to work on that goal effectively about five to 10 percent of your day. The other 90 percent, your subconscious brain will try to distract you in any way former shape possible. And there's an interesting states that a lot of people often experienced known as the state of flow. The state of flow is when your conscious brain is incoherence with your subconscious brain. And here's where it crazy. On a conscious level, we can process up to a 120 bits of information a second, which is amazing. However, on a subconscious level, we can process up to 11 million bits of information a second. Just imagine that's like the difference between winning a 120.11 million. And state of flow is usually stimulated by synchrony between subconscious habituation and conscious focus, a mix of emotion and skill, passion and thrill state in which the genius within us is deep into work. And you know who I'm talking about. This version of yourself that appears every now and then and surprises you even. You look yourself in the mirror and you don't even recognize yourself. Those problems that seemed like the end of the world were met by solutions. As you're operating from a higher state of consciousness, you were operating with absolute coherence and flow between your conscious brain and your subconscious brain. Now you see this means that no matter how old you are, what your background is, what you do in life. You can rewire your brain to learn new languages and skills, develop new patterns of thinking habits and feelings. You can change everything within an outside and just by taking control of your cognitive growth. Well, the question is how for you to fully understand neuroplasticity? There are three main pillars you need to explore. One, Neurons that fire together, wire together. Number 2, if you don't use it, you lose it. And number 3, neural structures or TFA or loops that provide comfort, security, longevity, and survival. If you can understand those three pillars of neuroplasticity properly, you'll be able to apply neuroplasticity and unlock potential within yourself that you don't even currently note. When you get to that point, where your conscious brain and subconscious brain are working in coherence in synchrony 90 percent of the time instead of 10 percent of the time, you will start tapping into the potential, the real potential that you have with an stay tuned for the next videos where we will explore the rest of those pillars. Okay. 3. Do We Only Use 10& Of Our Brain Capacity?\: Frederick Nietzsche, who once said, He who has a why to live, can bear almost anyhow. And you see, we as human beings, we need a purpose in life, a meaning beyond the scope of life and death. Thinking about what will happen after we depart from this world, we tend to ask ourselves why you're reading the swirled to begin with, if we are destined to leave it insignificantly. A question that has long been hanging in a silent equal CIM. What is the reason behind our mere existence? And when we ask a question, we do so because we want to turn uncertainty, ambivalence, or ambiguity into a logical structural is what happens when NO is. Scott trashes tribulations and waltzing. Most of it feels unfair. Hence the quote that says, Hell is a bottomless pit. Because no matter how bad situation is, we can always find a way to make it worse. And that's not just theory. According to the National Science Foundation, an average person has about 12 thousand to 60 thousand thoughts per day. And if those 80 percent or negative and 95 percent or additive. We mentioned Bruce Lipton spoke the biology of belief in a previous episode, where he talks about how the first six years of a child's life program, their subconscious brain. In those first six years, children use their subconscious mind to live their everyday life. They learn not to run the street, to hold their parents hands in crowds, and to listen when their parents say no. And other major point of leptons book was that adults are acting from their subconscious mind 95% of the time. The other 5% of the time, that's when our conscious mind is helping us navigate through our everyday lives. This means that we are spending 95% of our time acting from the beliefs we acquired as children from the age of 0 to the age of seven to eight. Let's do some simple math here. So 80 percent of our thoughts are negative for 95 percent or repetitive. And we spent almost 95 percent of the time operating from a subconscious level. It isn't late until we realized that the problem is not with the conscious brain. When we looked at they can up maybe a new habit of reading for half an hour or they, or meditating for five minutes in the morning. It seems something a lot more powerful than us. A lot more powerful than our conscious brain that is throwing us off the right track every single time. And when this happens, we lose the sense of motivation and we end up dropping the habits we want to start. And at 1, we start look in and observing the problem. And we tend to think that the problem is our sense of motivation or our sense of inspiration. We're not working on something we love, we're passionate about, and we're always justify that as a, as an excuse to not take action. The number one excuse that everybody encounters often is the lack of motivation. So when we don't really have a sense of motivation, we end up dropping the habits or we end up dropping the goals and the plants. So by default, the problem here is our sense of motivation, right? Well, not really. You see, our mind is designed to help us survive and not thrive. There's a huge difference here. Your designed to move away from anything that can cause any kind of discomfort, pain, or anything that can hurt you. The subconscious brain is programmed to ensure our survival as a species and also ensure procreation. Now when we talk about a state of survival, we talk about. A state of stress. And stress is pretty common nowadays. Let's actually go back to the moment where stress really starts hindering our wives. And you see that most people nowadays, when we go to bed at night and we need to set an alarm, that's when the stress starts, especially if you're somebody who likes to hit the snooze button, you're going to anticipate yourself feeling drained in the morning, in feeling tired, maybe it's cold. You're going to start anticipating the negative feelings that you're going to feel the next day. And you bring those negative feelings all the way to the present moment. And then you start stressing and say you went to bed and you were able to sleep and not all rethink, you wake up the next morning as soon as your alarm goes off to U star stressing. And if you hit the snooze button and you think you're solving, you just going to rely on the next alarm you have setup so that you don't miss work. Even though you go back to sleep for a bit, you are going to be in a state of stress. Your body doesn't want to miss the second alarm, otherwise, you might get in trouble. And this creates a lot of problems because stress itself is healthy. It's crucial for our survival. But too much stress. That's where the problem happens. Before we start, I wanted to let you know that it is important that you watch the entire video to understand what I'm saying. And for you to understand what I'm talking about at the end. Because if you just kept through and it doesn't make sense, well, you skip through. So watch and listen carefully because I'm about to share with you some revolutionary stuff right here. All right. Why do you need to start setting goals? Well first, because you undermine it. And the way that everybody's setting goals, people wait for New Year's Eve to take out a piece of paper and write down everything they wanna do, all the goals they want to achieve. And there is a day, January 17th, think it's called squares day or something like that. You can you can look it up on YouTube. And on January 17th, almost 80 to 90 percent of the people who set new year resolution goals would end up quick. Why? I was asking myself this question for a long time. Like, why do we keep saying goals and we keep failing. We can't reach the goals, we can achieve the objectives. And then we draw the goals and the next year we do the exact same thing. Again. The problem is at 1, you're going to be sick of it. I mean, you keep setting goals and then you keep flopping on the goals. And then at 1, you're just going to say, well, why am I setting goals? It's just going to be disappointing. I'm going to set a goal, a market to be able to achieve it. And it's just a cycle. I don't like that. So you start setting goals. And in all our singing at the beginning that you need to start setting goals. And I still stand by. That doesn't mean you need to start setting goals at all. You need to set goals in a way, in a way. And let us talk about really like when you think about setting goals, it's easy. Anybody can send goals. I can circle on one and make a million dollars. I want to get in better shape. I wanted to do this, I want to do that. Uh, what's, what's what's the difference? All right. Let's say two individuals. They both said the exact same goal. They both set a goal that they want to make a million dollars, right? And one person goes out, and two years later, he makes a million dollars. The other person stops working on the goal to recent, then sets the exact same goal again next year and then the year after that. And then he keeps doing the exact same thing for a decade until he's sick of it. And then he doesn't want to even send the goal anymore. He's satisfied with where he is and with what he has. What makes this difference? They both set goals. You see, the person who achieved the goal, then just circle. And that's why I'm saying you need to stop saying goals because anybody can send goals. If you set a goal, it doesn't mean that you're going to achieve the goal. Those people who achieve their goals, they do it because they don't just create objectives and don't just create a goal or something they desire. They create a system. They create a system. And that's, that's fascinating because look, most people don't think about setting goals this way. They think that okay, I'm going to set a goal. I'm going to work on it. I'm going to achieve it. Guess what? It's not going to happen. It doesn't work this way. Sometimes it does. But 99.9% of the goals that you're gonna set. If you don't have a system in place, you are setting up yourself to fail. So let's, let's talk a bit more about the example I just gave you. So the first person, let's call him Mr. Rich or a Mr. Rich. When he set the goal, he said, I want to make a million dollars a year. I'm going to make that by April 24th, 2020 too. I'm going to do it by working on my marketing skills and building cell funnels online to sell an x product that I builts. He built a system. He created an entire blueprints that he can use as a reference to monitor his progress and to move towards his goal, towards this objective. The other person said, Okay, I want to make a million dollars a year and I'm just going to figure out how I don't know how I don't have a system in place. I just want to make a million dollars. That's my goal. I want to do it. Let's call him Mr. bore. All right. Mr. Poor is going to remain poor unless he builds a system. The human brain works in a, in a, in a way where you have your conscious brain, you have your subconscious brain. Your subconscious brain is a lot more powerful. 95 percent of what you do every single day comes through your subconscious brain. And in a lot of references in neurology and neuroscience, they call the subconscious brain, the habit brain. The conscious brain, that creative brain. So you can use your conscious brain, your free rein to build a goal, to set a system, and to build a blueprint that you're going to follow. But then it's your habit brain as going to follow that system step-by-step to move you closer towards your goal. But if there isn't a system in place, your subconscious brain is going to be confused. There's nothing to follow, there's no blueprint to base your action upon as confusing and you end up dropping it. That's why Mr. pore remains poor and Mr. Rich starts getting richer and richer and richer. It's how it works. So what I want you to do is I want you to stop setting goals, stop setting goals and start building systems. Start building blueprints and systems. There is out of you guys heard about the smart goals, smart goal system. And if you click on the link somewhere on the video, yet there is I have a course about AND learn more about it. But again, going back to smart goals as a RT, specific, measurable, attainable, realistic, and time-bound, or timely. Seat people. When people talk about smart goals are, it's a way to set goals. It's not a smart way to set goals. But it's the smart way to build system. Somebody wants to go on a diet, all right? First person who keeps flopping on the diet, he just sets a goal. I want to lose weight. I want to go on a diet. The other person who actually chiefs it, Let's say he falls to smart goal system is to be specific, measurable, attainable, realistic and timely, time-bound, whatever. He'll say. I want to lose 10 pounds by January 15th, 2021. And I'm gonna do that by going to the gym foreign days a week on Monday, Tuesday, I'm going to go do cardio on Friday and Saturday I'm gonna do weightlifting. And you can already see the difference. There's system in place. You want to, you want to grow your Instagram, all right? A person says sets a goal that they want to work on their Instagram. They want to grow their following. And other person says, I want to reach 10 thousand followers by February 14th, Valentine's Day 2021. And I'm gonna do that by posting. I'll say three pieces of content every day or on Monday, Friday, Saturday, and Sunday, and one video on Thursday and an Instagram TV video on Thursday. All right. He built a system, he built a blueprint that he can follow to reach its goal and opposed to the other person who just said the goal. And that's based on wishful thinking in wishful thinking doesn't work. So to recap, stops setting goals. Anybody can set goals. If you set a goal, it doesn't mean that you're going to achieve it and start focusing on building a system. Whether you're following a smart goal system or any system that you build, make sure that you have a blueprint, that you have a system in place for you to go from point a to point B. I'm going to end it with one last example. If you still need more reassurance on why this is long better. Let's say you went to downtown Toronto and you're in your Airbnb and you want to go somewhere. If you know the address, you have one or two options. You can either go downstairs and start walking and try to figure your way there. Or you can open your phone. But the address on the GPS and fall the map. Now, in both cases, one of them, in the first case, if you don't get lost, you might end up getting to your destination. But the other person would get there. You know, there's, there's not that he can't even compare because the other one is only a system, is following a GPS, he's falling a blueprint. Go straight, go left, go right, go up again. Go down is how it works. So again, stop setting goals. Start building systems. It's the systems that are going to help you reach the goals. Goals alone are not enough. But when you combine a goal with a powerful system, you create a massive action plan that can move you towards your goal and help you achieve the results that you want to achieve. Okay? 4. The Evolution Of Human Emotions: Emotional intelligence, the capacity to be aware of one's emotions, and the capacity to use those emotions judiciously and emphatically in relationships as defined in the Oxford dictionary. And you see for years, I was fascinated by emotional elements and I learned the systems inside and out. And when you do that, when you start diving deeply into certain topic, you can start looking at it from different perspective. And what I got to notice in the shift, the paradigm, it's that emotional intelligence and sometimes easily turn into emotional absurdity. Let me explain. To understand emotional intelligence, we need to understand emotions to begin with. You see, if we learn to be intelligent regarding a topic that we all really, and bats were, intelligence turns into absurdity. Because if you can't actually understand what you're dealing with regarding severe level of intelligence there, you're going to have a hard time dealing with it. So it's like you're trying to build a rocket without really understanding the fundamentals of physics, gravity and pressure. C, you can build the rocket, you can, he can learn the skills to build it. But guess what's going to end up happening. And you see thus the first problem with emotional intelligence. We learn how to notice and control motions without actually understanding why those emotions are surfacing. And first, to understand human emotions properly, we need to go back all the way to the evolutionary essence of our stress mechanisms. And our journey begins in the African savanna. Now let's picture the following experiment. Again. You're in the middle of the African savannas. And in front of you at a distance, heard of antelopes. Now as you're turning to look around you, you spot a majestic apex predator. You see cheetah lurking down those grasslands ready to pounds at the antelopes. Now, as soon as you turn and notice the cheater, you will start running for your life without even thinking about it. In a split second, your brain would notice the danger. And in a split second you decide whether to fight or flee. And obviously in front of an apex predator, it wouldn't be a good idea to try and fight your way out of it. And that's why you flee. And same thing goes for the antelopes. As soon as one of them has a stressful reaction because they noticed the apex predator. It's going to set the herd up and running for their lives. Reason being is because this is an instinctive evolutionary mechanism that we have within, which is the stress mechanism. When we're in a dangerous situation, we need to know instantly what to do and whether we're in a situation where we can fight our way to ensure survival. Or the opponent is two up in the hierarchy, dominance or food chain that you need to get on running. This example, what triggered the stress reaction or the fight or flight reaction is the cheater being there, right? And being, being in a state where it was ready to pounce on you or on the antelopes. So there is an external trigger, thus stimulated this response for eight. Now when you look at it another way, you take one single antelope and you put this guy in a big field by themselves with no predators whatsoever around them. And one day as you're serving the antelope, you notice that it got up and started running drastically in distress. And it kept doing that over and over again. Or you're going to see that the antelope is having a stressful reaction of some sort. But it's not really justifiable since first animals don't have consciousness. So they can't use thought, trigger emotion. The only times they can trigger those, those kind of emotions, those stress mechanisms is when there's something external and they perceive through their senses and then they react accordingly. But then in the case of an antelope running around like crazy and distress without actually they're being anything around that would cause this stressful reaction. The end lobe would probably be sent out for cognitive evaluation because something is not right there, right? And you see, here's where it gets really interesting. Human beings are the only living species that we know of as far as we know of or have the ability to use thought alone to trigger a stressful reaction. And this says a lot. See, our species was blessed with the gift of consciousness, which as far as we know again, animals, bull habits. And this consciousness, this voice of wisdom in your head, back and even observed thoughts. But disability, as much as it's a gift, it can also be curse. You see, you're aware of yourself, you're aware of others, and you're aware of the never ending internal dialogue that each and every one of us have. Yets, this blessing. As I said. Comes with a curse. It is a blessing to be able to control our psychology and physiology through conscious experience. However, the fast paced social digital revolution is turning it into curse. Well how? Let's look at some data around 75 to 90 percent of doctor visits in the United States or in some way related to stress. There's 13.5 million workdays in Europe are lost yearly due to stress complaints, about 33 percent of people report feeling extreme stress. 77 percent of people would experience trust that would damage their physical health. And 73% people would experience stress that would damage their mental health. And you see this says a lot because these are the same people that you know, and the rhino that are going through stress management classes or emotional intelligence programs, right? And there's thin line that people miss out on there. This gift that we have, this consciousness that allows us to use thought, to interpret situations. As much as it's a blessing, it's a curse because everything can be completely fine. In create a stress reaction in your mind through thought alone. And before you know it, your world is falling apart and all hell is breaking loose. The main reason estar, stress or this trigger of cortisol in your system actually decreases your cognitive performance. And in that case, with people suffering from chronic stress, even if we give them the tools for stress reduction, there's stole a missing piece of the puzzle. See those tools are required cognitive consistency and usage, which in case of someone suffering from chronic stress, as a pretty challenging task. You see the concept of intelligence and stress charged situations as reactive. It's subjective, and it's emotions based. All, let's take a step back. Let's look at the definition of the word intelligence in the Oxford dictionary. It is the ability to acquire and apply knowledge and skills. Let's take an example. Have you ever been in a situation or maybe you've seen it in movies. Someone who is experiencing tremendous amount of stress right there, going through the worst day of their lives, someone is chasing them. And they get to their door and they have several keys, and they need to figure out which key is right. A very basic skill. If you put somebody who's calm, who's not in a stressful situation, there'll be easily able to fold through the keys, try them until they find the right one was someone who was in a lot of distress. You'll see them shaking, trembling, Not not being able to do basic skills and beard sick mobility. Reason being is that again, stress inhibits cognitive performance and declines the way we can process information. Now let's add the dot. The fact that we as human beings, have the ability to trigger stress through thoughts alone. What happens when you're in a stressful situation is that you get. Vicious cycle, because a stressful thoughts lead to more stress and more stress leads to more stressful thoughts, which leads to more stress. And we get trapped into this vicious cycle of stress and we just can't find a way elements because there are so many little problems that are making us. He'd be anxious, agitated, micro and macro motions, and we'll talk about those in a second. But there is a big thing here is that when we are stressed to begin with, we try to use emotional intelligence skills. Keep in mind, emotional intelligence skills can be phenomenal. But if you don't understand emotions, one, if you don't understand the TFA, our system, again, which we're gonna talk about in a second. There's a lot that you're missing out on. There is there is a shift in perspective that you need to acquire. And for you to do that, you need to understand certain things for you to have this different perspective and experience, this shift in paradigm. So to understand our stress mechanisms better, we're looking at this ability to trigger a stressful reaction through thought alone. And yes, it is powerful yet flawed. Well, why has it ever happened to you where you felt a certain way, you felt stressed, you felt angry, you felt anxious, and you tried so hard to think yourself into a different states. You tried finding common ground between stress and uncertainty. You tried not to repeat the same mistake. Seem fears are same as securities. Yet. Our conscious ability to control physiological reactions. It's not always the best. Because our conscious ability to control physiological reactivity, as powerful as it is when put into the context of the social digital revolution we are experiencing and becomes frail and miss apprehensive. You see, just like any living creature, we are born with an emotional response system that is primarily working towards ensuring survival and thriving for procreation. Survival mechanisms we all have, have allowed us to get to where we are today. However, with a great power comes great responsibility. Because we start questioning the way we feel. We start questioning why we feel the way we do. Sometimes, sometimes we'd all like it, sometimes we hate it, sometimes we don't mind it. The problem is again, that we're directing our conscious focus into dissecting the felt emotions. Now, take another example. Now, let's take another example here. Have you ever been in a situation where you want it to explain your emotions or express your emotions somebody only to realize that that was one of the most dreadful tasks you've ever been through. Yeah, You see, explaining emotions through thoughts and n, linguistic perception is not easy. Recent being is that we can always find the right words and, and the right metaphors to convey the image or to convey the message of how we truly feel, what ends up happening. People misunderstand us. We have a hard time expressing our emotions. And eventually we start avoiding expressing emotions because every time we do, we end up in this awkward or uncomfortable situation. And as human beings we evolved to try to avoid painting and embrace pleasure and discomfort can be linked pain. And in that you see natural tendency for human beings not to want to express emotions when they don't have the full capacity to understand those emotions and express them. Because emotions are a lot more personal than we think. Emotions or belief labels placed on events experienced in social constructs that we experienced through out our lives and all that to say, it is very difficult to express our emotions consciously. We are not the best at translating how we feel into an objective physiological answer. And when we are selves question in emotion and we can't control it, then what happens? Well, we get confused, we get stressed, and we act in disobedience towards our intention. That discomfort, a feeling in unwanted emotion would trigger the stress mechanism our system, and that would stimulate the primary need for survival, then secondary need for avoiding pain and seeking pleasure. You see the fight or flight reaction can be dissected into a single reaction that can be triggered based on the survival need of one of two entities. The first entity is physical. It's your body. When you are in a situation where the probability of US sobering physical damage is high, your body's natural reaction would be to trigger stress mechanisms in your system. Now the other entity is not a physical. What do I mean by that? This will gets a bit philosophical, but bear with me. If you try a simple meditative process where you shut your eyes and focus on your thoughts passing by. You will notice something phenomenon. You can observe your own thoughts passing by. I'm going to say that again. You can observe your own thoughts passing by and you can try it. If you pause, close your eyes and just try to reflect on your thoughts, you will notice that there is an N3 as able to observe the thoughts. And you get to decide whether to analyze in React, or just lay back and observe the thoughts go by. And this says lot, well, what is controlling or what is this? What is this part inside of us back and observe thoughts while it's consciousness. And we spoke about this before. Human beings are the only species that possess consciousness, and that gives us the ability to observe our thoughts from a third perspective per se. But in the case of emotions, we're talking about something a little bit deeper, something that is developed through consciousness and not through consciousness alone. You see when you're not observing those thoughts. The thoughts are you or a constructive you? The eagle. However, the fact that you can observe your thoughts means that you are not your thoughts, right? And to understand the difference with ego survival, it's pretty we can trigger a stress reaction is situations where the survival of our ego is necessary. That's why arguments can escalate negatively. And most often than not, it leaves a bad residue. And a typical example where a guy is walking down the street and sees a beautiful girl. A think about SOC and her or not. Now, obviously talking to her. There's no physical harm that can happen. She's not like smiling. She's going to take out a gun and shoot the guy in the head. But it's more internal. The guy hesitates. The reason, the reason the guy hesitates is because of the stress mechanisms, playing their cortisol triggers in your system and you being in a situation where you don't actually know what to do, Should I go talk to or should I not? Does my hair look good? I look good. What am I going to say? And all those ideas start popping in your head, then they create little micro stress reactions. And before you know it, you decide to either approach her and talk to her or just run the other way. Now, whatever you do, if you went and spoke to the girl, you decided to fight this internal response. And if inside it to flee, you decided to flee from what exactly? See those stress mechanisms we're trying to protect the end and terminal side of you. I can suffer damage through the situation. Because if you go talk to a person in you get rejected or you get humiliated him, some sort. There's no physical damage that took place, but your ego takes a hit. And so your ego starts using your consciousness to build those mental blocks and put you within your comfort zone so that when you're in such a situation that you're not used to, your body and your mind may trigger the fight or flight reaction and tell you to flee. Because you don't want to be put in a situation where you can risk your ego being jeopardized or UPI identity of who you are being taken away from you in one way or another. Now again, the eagle is not you. It is the illusion that we build on a psychological level to understand who we are as people are more on that later. Now, I want you to try the exact same meditative exercise or with a little twist. Now, when I tell you what the exercise is going to be, I want you to pause this video and take a minute to try it. While in the same meditative state of observing thoughts, I want you to ask the inner observer. Who are you? Now both think about it. The answer should be the first one that pops to your head as soon as you ask the question. Ready. See, the majority of people reported as very similar answers. Whenever they asked the observer, who are you? First gut reaction was, well, I'm you obviously. But again, it is not you, your thoughts or not you, your consciousness. Maybe. And the reason I say that, because you can use your consciousness to observe thoughts, but you can not use thought to observe consciousness in any way. You can even use thought to understand consciousness. As far as now, nobody even knows where consciousness really originates in the brain, or where does it come from. But as far as we know, since there is an entity that can observe the thoughts and we know that the thoughts are not you. Since there is an observer docking notice thoughts. We know that thoughts are in U, but again, consciousness and we don't know yet, a major model of self-help that became increasingly famous and often used is the model of personal affirmations. Yet again, this model comes with the big flaw. If you do not put the right emotional coherence and intensity while using the affirmations. The psychological impact that this model declines as a results. The other model that psychologists are more inclined to recommend is the questioning model. Now, why are they recommending this model? Instead of trying to consciously control the undesired inner monologue and linguistically projecting the antonin. How about we question the monologue to begin with? You see questioning emotions. When you feel a certain way. Pause and ask yourself, my really supposed to be feeling this way and yeah, sometimes it is okay to be feeling the way we are. Uh, sometimes you are getting a message, you're getting an eternal message that there is something wrong. And using a system where you just put that emotion aside and decide to do something else. Yes, it can work. But in the long run, something is going to happen and those emotions are going to resurface again. And let me tell you if it's negative emotions, it's obviously not in a be something you want, right? But first to be able to use this power of questioning, we need to understand that T, F a system, thoughts, feelings equals actions, equals results. 5. Understanding The Fundamental TFAR System : One more time. The more we learn about emotions, the more you realize that whenever we think about our emotions, we get caught up in the emotion. And that triggers a reinforcing behavior that slips through our conscious control. See FAR system. Thoughts equals feelings, equals actions, equals results. Now the true beauty about it is that you can actually apply it to emotional intelligence or two, emotional awareness. And you will gain that different perspective that you need. When you say thoughts, feelings, actions equals results. You are looking at the sequence that we go through for thought or trigger to motion or field action and then results. And you see, whenever we think about the emotion, we get caught up in the emotion. Reason being is because we act based on how we feel, not what we're really supposed to do or how we're supposed to act. We act based on feeling and intention. We trust our intuition more than we trust logic. Sometimes, sometimes you have a deal in front of you and you're like, Oh my God, this is amazing. But your intuition says there's something going on here and you start thinking, maybe this is a bit too good to be true. So there's this automatic response system that's trying to protect us. And when we involve thoughts with emotions, emotions are always going to win because emotions are results of thoughts or triggers. Look at it this way. Thoughts or triggers, they lead to feelings. Those feelings lead us towards certain actions, and those actions will then manifest a result. This model of behavior outlines some elements that often escaped the scope of solutions, or in this case, potential problems. Every now and then when we sell goal, we won't get to a day where we're all really feel like putting in the work we need to in order to achieve the goal. And you can really see it clearly with new year resolutions. Somebody sets a new resolution. And then January 14th it and by then the majority people who already set new year resolution would acquit would have put aside reason being, you know, rarely hear like it anymore. It's not that it doesn't make sense for them. It's been making sense for years and they've been selling the same plan for years because it means something. But they're just not able to steer their emotions the way they should to go where they're trying to go. But you see the problem is not just the emotion itself. When you mix intellect and emotions, emotions are going to win when you try to justify her, her question logically, the way you're feeling, you can't explain it. It's a feeling. It's a feeling. And the problem is that once we're having a bad day, we tried to talk ourselves into a better state. And you see, as soon as the conversation started, you lost because you acknowledged the motion, which obviously you should. But when you acknowledge it saying, I know I'm tired, but I should be going to the gym. There's a difference between something you need to do and something you wanted to. So when you're talking to this tired version of yourself and you're saying, we should be working out. And you're trying to tyrannize yourself for feeling those emotions. And that never works. It will always backfire and it's not sustainable. You need to negotiate yourself. Don't tyrannize yourself. Negotiate with yourself. There's a reason you're feeling the way you are. Well, what's the reason? What's the trigger? What's the thought that lead to those feelings? And that's where the TFA, our system starts. And in the case where you skip a workout because you were tired. If you actually do skip the workout, guess what's going to end up happening? You're going to end up feeling more tired for skipping the work kept, not just physically but mentally. As a matter of fact, you're going to be feeling maybe weaker physically, you're going to be sore and all that. But mentally, you're going to be like, well, you know, every single year I sent the same role, but then this happens. And you start beating yourself up. You start blaming yourself on the mistakes and you start trying to justify how we, you are making this happen, which is by itself bad or you tried to blame it on others? Only if I knew how to cook or only if my partner knew how to cook for me. Problem is it doesn't matter what the excuse is. It's part of the process because again, emotions and feelings, it's a chemical reaction happening within, we project labels and we put linguistic labels on certain emotions so we can understand what we're feeling and express our emotions better. But in fact, there's huge difference between who you are and what you're feeling. Because even though certain thoughts or triggers lead to certain feelings, which should lead to certain actions, you have the ability to act differently despite a certain way you're feeling. And we'll thank God for our willpower and our sense of discipline. Right in the middle of the prefrontal cortex, there is the element that's responsible for, for our willpower generation. And there's a lot of controversy about willpower itself, whether it's, whether it works like a battery. And the more you use it, the more batteries rate and then you need to sleep for it to charge back. Or there's another source from which you can connect a battery. That's a bit more internal. Maybe using consciousness may be using certain thoughts, triggers or visions. You feel that fuel building up in the EU when you're motivated or inspired, you have more willpower. And there's a thin line there that a lot of people want to understand better reason being is. Because this can happen often, we feel tired and then we skip our workout or we break our diet or whatever we do, right? And it keeps on happening. And then one time we say, okay, despite how I'm feeling, I'm gonna go to the gym or I'm going to I'm not going to skip that me. And then what happens that you get a little sense of accomplishments. And if you keep building this up, it will start building into positive macro motions. And there's a big difference between macro emotions and micro motion. And we're going to talk about that in later videos. But for now, what's fundamental is to understand the TFA, our relationship. Thoughts and triggers lead to emotions and feelings. Emotions and feelings lead to actions, and actions lead to results. Now the reason why the T stands for thoughts as walls triggers is because there is a difference. In a previous video, we spoke about the difference between how a thought can influence us on a physiological level and how it can also influence us on a psychological level. And there is a difference. Most often than not, there isn't really a trigger that's taking place, but it's more of a thought that's repetitive. And you see it's pretty simple. Animals cannot project within their imaginations. A possibility where, for example, their partner passes away and then start crying. You are us the most intelligent species. You can imagine someone very loved to you dying. And you will feel the emotional response within you as if there's actual sorrow. And as previously said, it is a blessing yet occurs. Because thoughts alone can then lead us to feelings and emotions. And then we act based on those motions with not without really being able to justify them logically. Now, why am I telling you all this? What does it really have to do with emotional intelligence? Well, let me tell you. There are certain emotions and feelings that we're trying to deal with. If we fixate our conscious awareness and effort on those emotions and feelings, we're just going to end up more lost, more confused. Because most often than not, it's really hard to understand why we feel certain way. So what happens is that you end up putting so much effort into dissecting, understanding, and controlling those emotions. But it's going to always backfire because of the way the motion of system works. There's always balanced diet needs to take place and we're going to talk about that in second. Balance needs to be established. So regardless of how much put towards the emotions and feelings, it will be a lot more efficient for you to focus on what triggers those feelings and emotions. So the triggers and thoughts. And then what reinforcing behavior are you taking on? And that's becoming kind of the habits, a physiological or physical habits that automatically brings up some feelings for you to go and do it. And that's especially the case with addictions, for example. Take cigarettes or nicotine, for example. Your body, your physiology is craving nicotine. And then what ends up happening is this physiological reaction pushes certain thoughts, feelings, and emotions to get to the exact same result which has more nicotine. It's kind of like this substance that's manipulating its way into getting more of in the system. And at 1, we get to realize that emotions are actually not generated on a conscious level, but on a subconscious level. And our control, our conscious control over our subconscious programming is not the best. So what ends up happening is that you're working towards something consciously, but then you have some subconscious emotions and feelings that are holding you back. All right, so picture yourself in a boats, right? And there's certain island, which is your goal, your target, and you want to get there. And as soon as you start moving towards the island, your subconscious brain throws some emotional and feelings into your system to try to derail you, right? Because it wants to stay comfortable within the survival zone. So what ends up happening is that a big anchor drops and hits the bottom C. And before you know it, you're stuck. You try to move, to try and keep moving, but you can't really do anything. You can use your conscious ability to move the boat is hard as you can, but as long as the anchor is holding you down there, you will not be able to move. But if you start directing your conscious focus into dissecting the thoughts and triggers, bringing ups are in emotions and feelings die you don't want to experience or that you want to limit and control. And then you look at the actions that you do when you feel those negative emotions. So when you feel lonely, for example, and that's an emotion that you've been experiencing often and you want to deal with it. What are some actions that you take? Is there any specific behavior that you do when you feel or experience this emotion that's addictive. I can dock and develop a physiological dependence or psychological dependence in a way. And when the motion is in the middle and you have a shift in perspective, you're looking at all the different triggers and thoughts that cause the motion and then the actions you're taking after experiencing the emotion. And this way, he can start focusing your conscious control towards the thoughts and triggers first. Maybe tried to limit them in your life. All that to say is that the only way to understand emotions better, we need to understand what's causing the emotion and how we react when we feel certain emotions. And what do we do when we grasp very good understanding of triggers, thoughts, as well as actions. Our entire perspective on emotional intelligence changes. Your consciousness gains maturity because you can look at your emotions from a different perspective and understand that your emotions and your feelings are not you. And you can dissociate yourself from the situation and notice yourself feeling neutral because all you feel is a chemical reaction that was triggered by certain thoughts or events and then reinforced by certain actions. If you want to understand emotional intelligence better, start by understanding the TFA AR system. There's a little trick that I often use where I combine emotional intelligence and I combine the T FAR system from neuro linguistic programming into a little goal-setting formula. And that's a way where you can set goals and make sure that you monitor your progress on an emotional level as well as on a physical level of actual growth towards your goal. So you want to look at thoughts, feelings, actions, results. Usually when we set a goal, we put the desired results and then we ask ourselves, Okay, what do I need to do to get, what do I need to work on? Can I get from where I am to where I'm trying to go? And we don't really focus on how am I supposed to feel and what am I supposed to be thinking about or learning more on? Because it goes against human nature. To keep trying to reinforce a new behavior despite some lingering feelings, start trying to derail you and take you on another path is that it's not just about what you need to do. You're talking about a shift in paradigm shift in perspective. You see a lot of people who became really successful in life. Tony Robbins, he stands up on stage and he says, he built this guy. They didn't just focus on how to make it, but who they needed to be to get it. And they all have routines and systems that have a certain time where they wake up. They have certain books or information they're trying to acquire that certain habits that they do to trigger certain emotions and feelings and maintain them. And there's a lot that goes into this. Now. Now I know what you're thinking. How can I use the TFA or system and emotional intelligence? You will know all the answers. It's very soon. But before you do, you need to establish a very good understanding of the emotional roller coaster? 6. Why It's Hard To Regulate Feelings: So in this video, I'm going to be talking about a question that I've been getting really often, which is, why is it so hard to regulate emotions and regulate feelings? Now, it's a bit trickier than, than we think it is because we're focused on the wrong part of the problem. And in several videos, I talked about something called the TFA AIR system sold at TFA, our system, thoughts equals feelings, equals actions, equals results. But that's not where it starts. Where are the thoughts come from? Initially, there has to be a subconscious process from which required those thoughts to begin with. And it all starts with data. Require data. It can be any kind of sensory data and the kind of inputs, informational data that we acquired. And then what we do with that data, we analyze it to get a justification that makes sense on a conscious or logical level. Once we start justifying and data, we move into a result. We form a little, we form some thoughts around the state and through the justification that we made so that then we can form a belief. Okay, so before we get to the TFA, our system, we need to understand where are these thoughts coming from. So people are trying to deal with feelings, were trying to regulate feelings, want to regulate emotions and how we feel. But this is not where the problem is. If we're feeling certain way, I'm trying to fight the way or feeling. It's not really going to do us any good because we're getting trapped in a vicious cycle. You feel bad. You start trying to find a justification for why you feel this way. And when you can't really find a justification for why you feel a certain way, you feel even worse and you start pinpointing several problems in your life to basically justify the way you feel. But there is something underlying, there's an underlying process that took place that led to those feelings and those motions. And it started with certain thoughts. Okay. Now, before thoughts, you have a belief. You weren't think certain thoughts. If you did not believe it to be true or wrong, rate. And obviously for thoughts to turn into feelings, actions, and results, you need to believe that the thought is in fact true. And it all starts with data. Data can be a bass experience. It can be an advice that somebody gave you. It can be something you went through on a personal level. It can be something you watched on TV. It can be an experience that your friend went through. And then you got into justification. Why did this happen? So let's say when you're a kid and your parents went bankrupt, okay. This is the data you received. What happened? They went bankrupt. You guys became poor. Yadda, yadda, yadda. To justification, you want to try to find a reason as to why this happened. So people will start to blame themselves if all the hours better and help them know that maybe we could have prevented this problem from happening. So you give a justification for the data. Obviously, when we're looking at our own world, were centered around what's happening in our world and how did we cause certain things to happen? We start going from a justification to a results. So you say to yourself, If I was more reliable, I could have prevented this problem from happening with my parents or whatever. So what happens is that the result is that you start thinking that you are an unreliable person and you start forming a belief. Once the belief is formed. And especially when it's hard wired into your subconscious brain, it's hard to change because whether it comes certain thoughts. So now every time there are thoughts related to family problems, bankruptcy, money, financial literacy, yada, yada, yada. You will always deep down feel that you are unreliable to tackle these problems. For the simple fact, you require certain data at a certain age, that justification and the result combine lead you to a certain belief that became hard wire in your brain and now you have some thought patterns. So going back to the initial question of, why is it so arbitrarily feelings is because there is an underlying process is like. And Freud's theory on, on the id, the ego and the super-ego. You find that there is a little tip of the iceberg. This is what we consciously perceived, but there's so much beneath its, which is how we got to build up this certain personality, personality traits to begin with. And it's the same thing when it comes to the TFL, our system and the data justification result, belief, powering that we went through. So what happens that we're trying to deal with the feelings, but the problem is never with the feelings themselves. It's what the thoughts that preceded. And when we talk about thoughts, they can be triggered by two different elements. It can be either a psychological elements. It can be something that happened. And then through our sensory input, we try to justify it in a way that brought up certain thought patterns. Or it can also be physiological. So an anxiety and stress are a big one because there are a lot of physiological triggers that can stimulate a stressful reaction and that would stimulate an exotic coffee, for example, caffeine. A lot of people have a tendency when they drink caffeine to automatically develop distress mechanism. Cortisol will start rushing in their system and they will start building up the next item bit by bit without even feeling it. So I see you have your morning cup of coffee and then something very minor happens. Now your body is already in a state of agitation. You're already feeling agitated there. So what happens is that now you need to justify why am I feeling this way? Why am I feeling so agitated? So we start pinpointing different things in your life that you can basically look at and see and say, maybe that's why I'm feeling this way. Maybe that's why I'm feeling that way. And what happens that this is automatic because you're feeling a certain way physiologically, you need a psychological justification as to why your body feels dissuade, and that's where the loop happens. Okay? Now, when we're trying to deal with feelings, again, we're not dealing with the real source of the problem because the feelings were triggered by certain thoughts. The example of somebody being unreliable, let's say you made a very poor financial decision. Automatically. The thoughts that get triggered with it is, I'm unreliable. I can't really make good financial decisions. It's been this way ever since I was a kid. It's those thoughts that lead feelings. And then he started stressing out about your finances, for example. And then with that stress, you start developing little bit of anxiety. Now, it doesn't end there when we feel certain wave, what happens is that we either take certain actions or results. So we feel stressed and we feel anxious. What kind of actions are we going to take when we're feeling that way? Where obviously we're going to take actions or we're going to not take actions in connection with the way we feel. And this will lead us to results. Once we get to results, we go back to data. The results are going to be data. There are going to be inputted into our subconscious system. And through that also sensory inputs, we'll go through the cycle then data justification results in belief. Then when the cycle is happening, the belief as being reinforced again and again, and thought patterns are also being reinforced. So this is why some vicious cycle is because we focus on the feelings. We focus on feeling stressed or anxious, and we don't see the bigger image, right? There are thoughts, there is a belief system, there are results that we went through certain justification, logical interpretations that we went through to get to that point. So the big question is, how can we deal with that? You cannot deal with the way you feel by fixating your focus on feelings and emotions, this will only make it worse. You can focus on three different things. You can either focus on your thoughts. You can figure out what are some thoughts that are triggering these feelings and these emotions. And how can I get rid of these thoughts, right? There is, there's, there's a course I made at 1 on procrastination. And a lot of people, they were saying that they weren't able to really get over procrastination. So there is something called a bracelet technique. The bracelet technique, you basically put an elastic or rubber band on your wrist. Every time a certain thoughts of procrastination and unwanted thoughts, procrastination pops up, is now up the bracelet on your wrist, which creates little physiological discomfort. And then you need to psych logically link this little, little stink that you felt did the thought of procrastination. When you do that over and over again, by nature as human beings, we want to avoid pain and embrace pleasure when third is, when certain thoughts related to procrastination starts being connected with the law standard feeling on your wrist, your subconscious brain, the reptile part of the brain that wants to seek pleasure and avoid pain will automatically starts deviating. These thoughts. And same thing goes for that. If there are certain thoughts that you identified that are triggering certain feelings, you need to find a creative way to deal with these thoughts. And oftentimes, you might not be able to deal with the thoughts. Something happened in your external worlds. Thoughts came up, feelings are there. And now we're trying to find the motions and triumph, trying to find the feelings, you'll know what to do about it. Now, feelings will lead to action. K. There is a Tony Robbins says. Tony Robbins says, emotions, our energy in motion, energy and motion salt. That's where actions come into play. If you're feeling a certain way and you act accordingly, you won't just be reinforcing the way you feel. If you're feeling stressed or anxious. And you allow that to hinder your day or hinder your performance. You will be reinforcing the result, that data justification result, and then reinforcing the belief again, what you need to do, and we have the willpower capacity to do that. Act not according to how you feel, but according to what you need to do, or what you think is right, or what will lead you to what you actually want to achieve. Once you act differently. Your entire systems confused because you use to act in certain way when you feel stressed or anxious, for example. And now you're acting in a completely different way. So when you start changing the physiology and the psychology of how you react to certain emotions. The emotions themselves lose the power they have over you, and you gain that power back when he changed the action. When you use your willpower to control the actions, the results will change. Once the results change, the day old chain justification will change, and with enough repetition, your entire belief system will change. For parents will not be there anymore. And another way to deal with it, if you don't want to feel that you don't have enough willpower to deal with the action itself, trying to deal with the thoughts, there are those two elements surrounding feelings, thoughts, and actions. You need to step in when it comes to either your thoughts or your action. And if you do that effectively, your start deviating yourself from the standard that you set yourself to feel certain way and you'll start reacting differently. You're stuck. You will start becoming reactive and you'll start becoming proactive towards how I feel. And thus the end goal. So summarize it. Start focusing on the feeling itself because it's only going to make it worse. Focus on either the thoughts that triggered it or focus on the action that you're taking every time those emotions or feelings are being triggered. And if you can change the thoughts or you can change the actions, the results will change. The data will change, the justification will change, then the results to get all change and your belief system, it will take time, but your belief system will start to change and bit by bit before you know it, your subconscious brain is rewired to shift away from a certain mental state, from certain feelings and emotions. And you'll start embracing and more empowering states, more empowering emotions and more empowering feelings. And thus the end goal, we're all trying to cheat their code. 7. The Anchoring Method : All right, welcome back to new video. Today we're going to talk about a neuro linguistic programming exercise called the anchoring method. It is one of the most powerful NLP exercises that I ever came across. And I've taught it and worked on it with several of my clients and it was exceptional. So in this video, I'm going to be explaining to you what the anchoring method is and how you can use it effectively to stimulate and empowered emotional states and regulate a way you feel and the way you act all the way to the results that you're getting in your daily life. So let's get to it. The anchoring method is a simple yet effective NLP method that you can use to link a certain emotional states or internal state to an external stimulus. Now, let me, let me give you an example. Dear member, maybe awhile back. You're walking in a mall or in the streets. And you walked past someone and you took a little width of their perfume. They were wearing the exact same perfume of a person you knew years back. And as soon as you smell the perfume, it, this automatically generated certain emotions and it brought back some memories. Or another example, you're, you're in an elevator, alright. You're at the mall, you're going up in the elevator and they're playing the song that you use to listen to when you were a kid going on a road trip with your family or during a vacation. And as soon as you heard the melody in the song and the words thus stimulated a certain emotional response, whether it's positive, if it's related to positive memory, or if it's related to, for example, if it's a song that you had with your ex girlfriend, her ex-boyfriend, Then it will probably generate more, more negative emotions right? Now let's suppose the song actually brings out a lot of positive emotions. Well, what if you start listening to it more often? Well, you're going to feel positive because it is associated and anchored with positive and empowering emotions. The thing is this process. This is the process of anchoring. But in the examples I gave you, the process of anchoring happens subconsciously. You're not aware of the anchor and thinking place, but it took place subconsciously. And Benny got assimilated externally by certain stimulus that you experienced at 1 or another. Now you can use the anchoring method consciously. So imagine you're stimulating a certain emotional states. Then you link it through song to perfuse do gesture. We're going to talk more about those. But you link it to that. And then every time you consciously exposed yourself to the stimulus, you end up generating the emotional state that you're in when you expose yourself to the stimulus in the first place, That's exactly what anchoring is. It is the conscious process of linking a certain emotional or mental states. Linking this to an external and external and very distinct stimulus that you can use to get back into that emotional or mental states. So now let's talk about how you can cautiously use the NLP anchoring method. But before we dive into it, I wanted to let you guys know that if you're interested in knowing more about neuro linguistic programming in general, you're interested in personal development and transformation. Make sure that you subscribe to the channel as I'm going to be sharing in the next couple of weeks, several other NLP methods that you can use in your daily life to transform your feelings, your actions, and your results. I'm going to be talking about a circle, excellence, the six steps of re-framing, dissociation, and many, many more. So make sure you subscribe and hit that little bell if you want to watch more effective NLP videos. That being said, let's talk about how you can effectively use the NLP method of angry. Right? Now, it all starts with you identifying a certain emotional, mental, or internal states that you're lacking. Alright? Maybe you're now feeling enough gratitude in your life. Maybe you're not feeling enough. Love in your life, affection, whatever emotional, mental state that you feel is lacking in your life. You want to start there. And now ask yourself, what is the complete opposite emotional state that you want to stimulate, right? So if you feel ungrateful most of the time, the opposite is while generating emotions and feelings of gratitude. If you're feeling hates towards yourself or rejection towards yourself, the opposite would be to generate emotions of love and acceptance. If you're always experiencing a poverty mindset and poverty feelings and emotions, mental state, you'll want to associate the complete opposite, which is a wealth and abundance, mental state and emotional state array. So first thing you do is you identify the internal state that you want to anchor right? Now that you did that, I want you to write down a little list. What can you think of? What can you do that would generate that emotional state. What can you do to generate emotions or mental states linked to gratitude? What can you, what can you do to generate kind of habits, maybe exercises, things you think about. All right, what kind of exercises? What can you think of? What can you do to generate emotions linked to love and acceptance? Same thing goes for generating emotions and feelings linked to wealth and abundance. You want to write down a list, alright? It can be a song. It can be memory that you can close your eyes and think about. It can be writing down a list of things you're grateful for. It can be a certain habit that you do and you just feel amazing afterwards. It can be anything, right? I want you to brainstorm because this is a very important part. You need to brainstorm what you can do to generate the dot internal, emotional and mental state that you are seeking. Now that you've identified the internal or emotional state that you want to anchor. And you figure it out what you can do to stimulate or generate this internal emotional state. You want to pick an anchor. Now the anchor needs to be very specific and very distinct. All right? There's different things you can use as anchors. You can use a certain perfume or fragrance that's distinct, that you've never smelled before. That's not linked to any emotional mental state from the boss. Your wall. New fragrance or new perfume die you use specifically for anchoring. Can be, it can be a song. You can start looking online for new songs and biggest song that you like and that that generates the eternal state you're looking for. And then use those songs specifically end only when you are trying to generate that internal states. Again, the anchor can also be a certain gesture. All right, If you some, some examples. Let's say you cross your fingers together and you squeeze. And we do that. This is the anchor your baking. I'm going to tell you how you associate it for now, pick an anchor water to that you feel comfortable with. So this is 111 of my favorites, is there's this little sweet spot here in your folder. And the anchor could be to take two fingers and apply some pressure in this area, specifically the soft area on your shoulder. Or it can be anything, anything that you can associate with one of your five senses needs to be distinct and specific, right? So now you picked an eternal or emotional states. You, you figured out how you can stimulate that internal states. And you also picked an anchor that you're going to link to the emotional state. Now, we start with the anchoring process. You're going to sit down in your room or, or anywhere where you will not be disturbed. You will start doing and engaging. You start with the list of things that can bring down those emotions. So you play a song that generates those, those emotions and feelings you're looking for. Maybe you close your eyes and you start thinking about two or three memories. That really reminds you of those emotions, fits gratitude. Think about some moments in your life that you're really grateful for if it's love and acceptance. Think about some moments where you felt that you look yourself so much without you felt certainly love and affection towards somebody else. As long as this force positive memories dot that are reinforcing the positive mental state and emotions you're looking for. And as you go through 123 exercises, you want to be aware of your emotional states. And as you, as you notice your emotional state getting more and more intense, more and more positive, there's going to be point where your emotional state is going to reach a peak, right? Feel the emotions building up and it won't point. You're like, Oh my God, this is overwhelming. This is amazing. You feel so good, right? You feel this speak. And as soon as you reach this peak, you want to introduce the anchor. And that's very important that you introduce the anchor. When you reach an emotional peak, you're filling yourself up with emotions of love and acceptance, of wealth and abundance of gratitude. And as soon as you reach this peak and just feel amazing, you introduce an anchor or a smell favorites, or you play your favorite song, the song that you want to associate, or you do the hand gesture, cross your fingers, maybe even put your hand on your heart and feel your heart, whatever the anchor is, you plan to make sure that you introduced it as soon as you reach that emotional peak. All right, now that you did that, you'll want to repeat this process maybe a couple times, a few times. All right. The beauty about anchoring is that it works quickly. It's not something that you need to do for years until you start seeing results. After 23 sessions, the anchor is established and you can access it at any point as soon as you are exposed to the anchor emotional states as Bach, the mental status back, it might not be as intense as it was when you were doing the anchoring. However, it's going to be there and you're going to notice the difference. Now, as soon as you're done, you reach the emotional beak. You introduced the Anchor 2 three times. You want to weights. All right, Wait maybe 56 hours, wait an entire day. And then the next state, for example, what you do is you only introduce the anchor, alright? Wake up the next day and all as you're going through, as you're going through your day, you do the anchor. You do the anchor. And one thing to keep in mind is that when you're building the anchor, when you reach that emotional beacon, you introduce the external stimulus. You'll want to consciously associate the emotional state you're feeling with the anchor. So now next day you'll want to test it out and make sure that you did it effectively. You introduce the anchor with your shoulder, you crossing your fingers, smelling afraid was playing a song. And you become aware of your emotional states. If you feel that you brought up the emotional state you're looking for. Congratulations, you've established an anchor. And now that you did, you can do that process again and again and again. And basically link different external stimulus as in your life to different emotional states, positive emotional states and mental states. Now you want to experience in your life and opposed to other negative emotional, mental states. And that's it. That's the way to use the NLP anchoring method effectively. And again, if you guys are interested in learning more about personal development or NLP techniques that I mentioned before. Make sure you subscribe, hit that little bell so you can get notified when I upload my next video in the next couple of days to learn more about NLP. And if there's a specific topic that you want me to cover, go down to the comments section below and let me know. And lastly, if you enjoyed this video, hit the thumbs up, hit the like button, and I'll see you all in the next video. 8. What Is Neuroplasticity And How To Rewire Your Brain Based On Neuroplasticity Ted Talks Exerci: Hello guys, my name is Noah Mary B. And in this video, we're going to talk about what neuroplasticity is and how you can use the fundamental idea that you need to keep in mind when thinking about neuroplasticity is the following. Neurons fire together, wire together. Scientists believed for the longest time that our brain doesn't change. And that once we hit a certain point and adulthood, our brain would stop developing. But a scientific breakthrough, a neurology, brought up this amazing concept called neuroplasticity. Scientists found that the brain actually never stops developing and it is constantly changing on a physical and chemical level. So the brain is made out of billions and billions of neural structures all interconnected together and that guide us through our everyday lives. So when we face a situation and we react in a certain way over and over again, this will eventually create a neural structure. So at 1, every single time we face this situation, the neural structures automatically activated and read react in the exact same way we are used to react. So neuroplasticity explores this side of our brain, that is plastic, or side of our brain that is actually changeable, that you can change physically and chemically. And the thing is, even if you already formed a neural structure, you can always change it or break it. So picture the brain as a map. All the neural structures that are formed through our, our lives, every thought, action, emotion, and behavior we went through, made this map of neural structures now in our head. And the thing is, we can either follow this map or we can change this map every time we do the same action, or we have the same thought, we are reinforcing this neural structure. We are reinforcing this pathway in our brain. But when we start acting or reacting differently, we start creating a new pathway. And if we keep repeating the process, this new pathway will become the new dominant pathway. That predicates are action, thoughts, behaviors, and emotions. And the old pathway be used less and less and less until the neural structure breaks. And this brings us to another name, neuroplasticity concept, which is use it or lose it. If you use the pathway over and over and over again, you're going to make it wider neurons that fire together, wire together. But if you don't use it, you will lose it. This neural structure, this pathway will break. And your thought patterns, behaviors and emotions will serve being predicated based on the new pathway, the new neural structure. And this process is called the brain rewiring. And we all have the ability to rewire our brain, but it just takes a little bit of focused action, repetition and consistency. Think about a bad habit that you had at 1 in time that you changed into a good habit. This is you rewiring your brain. Think about a bad behavior that you did over and over and over again that eventually became a habit. This is you also rewiring your brain. This is new, creating a new neural structure. And you pathway per se. So with consistent, repetitive and focused action, you can rewire your brain. You can change your thoughts, your thought patterns that are pagers, your habits, your emotions, your emotional stability and control. You can rewire everything. Brain is plastic. You can actually change its physical and chemical form if you use the principles of neuroplasticity properly, and all it takes is repetitive action towards you. Breaking the old neural structure, died you had, and forming a new neural structure. Stop using the old pathway that you are using over and over and over again and use a new pathway that will become a new neural structure that predicates your actions, thoughts, and behaviors. So to sum it up, you gotta keep two principles in mind. First, neurons that fire together, wire together, and the second principle, use it or lose it. Thank you so much for watching If you like this video. Had the thumbs up and hit the subscribe button below. 9. Stop Setting Goals - Do This Instead: Welcome back to a new video. Today, I'm going to tell you why you need to stop setting goals. I know crazy, crazy. You need to stop saying goals. And I'll tell you why. And I will just tell you why you need to stop setting goals, but I'll also, I'll also tell you what you need to be doing instead. Because there's a reason why the top leaders in the world are the top leaders in the world. All right? And I'm going to tell you that reason, the reason is not that they set goals. Anybody can set goals. I can write down a goal on this white board right here and read it every day. I might still not achieve it. And why? So I'm going to talk about that. I'm going to tell you why setting goals is not enough and what you can do instead. Let's get to it. Before we start, I wanted to let you know that it is important that you watch the entire video to understand what I'm saying. For you to understand what I'm talking about at the end because if you just skip through and it doesn't make sense, well, you skipped through. So watch and listen carefully because I'm about to share with you some revolutionary stuff right here. Alright? Why do you need to stop setting goals? Well, first, because you undermine it. And the way that everybody's setting goals, people wait for New Year's Eve to take out a piece of paper and write down everything they want to do, all the goals they want to achieve. And there is a day, January 17th, It's calls quitters day or something like that. You can you can look it up on YouTube. And on January 17th, almost 80 to 90 percent of the people who set new year resolution goals would end up quick. Why? You know, I was asking myself this question for a long time. Like, why do we keep saying goals and we keep failing. We can't reach the goals, we can achieve the objectives, and then we drop the goals and the next year we do the exact same thing. Again. The problem is at 1, you're going to be sick of it. I mean, you keep setting goals and then you keep flopping on the goals. And then at 1, you're just going to say, well, why am I setting goals? It's just going to be disappointing. I'm going to set a goal. I'm not going to be able to achieve it. And it's just a cycle. I don't like that. So you stop setting goals. And in all our singing at the beginning that you need to stop setting goals. And I still stand by that. That doesn't mean you need to stop setting goals at all. You need to set goals in a way, in a way and let us talk about it. But really like when you think about setting goals, it's easy. Anybody can send goals. I can, so goal, I want to make a million dollars. I want to get in better shape. I wanted to do this, I want to do that. And what's, what's what's the difference? All right, Let's take two individuals. They both said the exact same goal. They both set a goal that they want to make a million dollars, right? And one person goes out, and two years later, he makes a million dollars. The other person stops working on the goal to reason, then sets the exact same goal again next year and then the year after that. And then he keeps doing the exact same thing for a decade until he's sick of it. And then he doesn't want even said the goal anymore. Satisfied with where he is and with what he has. What makes this difference? They both set goals. You see, but the person who achieved the goal, then it just circle. And that's why I'm saying you need to stop saying goals because anybody can send goals. If you set a goal, it doesn't mean that you're going to achieve the goal. Those people who achieved their goals, they do it because they don't just create objectives and don't just create a goal or something they desire. They create a system. They create a system. And that's, that's fascinating because look, most people don't think about setting goals this weight. They think that okay, I'm going to set a goal. I'm going to work on it. I'm going to achieve it. Guess what? It's not going to happen. It doesn't work this way. Sometimes it does. But 99.9% of the goals that you're going to set. If you don't have a system in place, you are setting up yourself to fail. So let's, let's talk a bit more about the example I just gave you. So the first person let's call him Mr. Rich. All right. So Mr. Rich, when he set the goal, he said, I want to make a million dollars a year. I'm going to make that by April 24th, 2020 to I'm going to do it by working on my marketing skills and building cell funnels online to sell an x product that I built. He built a system. He created an entire blueprints die he can use as a reference to Martha, his progress and to move towards his goal, towards this objective. The other person said, Okay, I want to make a million dollars a year and I'm just going to figure out how I don't know how I don't have a system in place. I just want to make a million dollars. That's my goal. I want to do it. Let's call him Mr. pour. Alright. Mr. Pore is going to remain poor. Unless he builds a system. The human brain works in a, in a, in a way where, you know, you'll have your conscious brain, you have your subconscious brain. Your subconscious brain is a lot more powerful. 95% of what you do every single date comes through your subconscious brain. And in a lot of references in neurology and neuroscience, they call the subconscious brain, the habit brain. The conscious brain, that creative brain. So you can use your conscious brain, your creative brain. To build a goal and to set a system and to build a blueprint that you're going to follow. But then it's your habit brain that's going to follow that system step by step to move you closer towards your goal. But if there isn't a system in place, your subconscious brain is going to be confused. There's nothing to follow, there's no blueprint to base your action upon as confusing and you end up dropping it. That's why Mr. poor remains poor and Mr. Rich starts getting richer and richer and richer. It's how it works. So what I want you to do is I want you to stop setting goals, stop setting goals and start building systems. Start building blueprints and systems. There is I don't know if you guys heard about the smart goals smart goal system. And if you click on the link somewhere on the video, yeah, there is. I have a course about aim to learn more about it. But again, going back to smart goals as an RT, specific, measurable, attainable, realistic, and time-bound, or timely. Seat people. When people talk about smart goals, It's a smart way to set goals. It's not a smart way to send goals, but it's a smart way to build a system. Somebody wants to go on a diet, alright? First person who keeps flopping on the diet, he just sets a goal. I want to lose weight. I want to go on a diet. The other person who actually achieves it, Let's say he follows to smart goal system, needs to be specific, measurable, attainable, realistic and timely, time-bound, whatever. He'll say. I want to lose ten pounds by January 15th, 2021. And I'm gonna do that by going to the gym four days a week on Monday, Tuesday, I'm going to do cardio on Friday and Saturday I'm gonna do weightlifting. And you can already see the difference. There is a system in place. You want to, you want to grow your Instagram, all right? A person says sets a goal that they want to work on their Instagram. They want to grow, they're falling. And other person says, I want to reach 10 thousand followers by February 14th, Valentine's Day 2021. And I'm gonna do that by posting. I'll say three pieces of content every day or on Monday, Friday, Saturday, and Sunday, and one video on Thursday and an Instagram TV video on Thursday. All right. He built the system. He built a blueprint that he can follow to reach its goal and opposed to the other person who just said the goal. And that's based on wishful thinking in wishful thinking doesn't work. So to recap, stops setting goals. Anybody can set goals. If you set a goal, it doesn't mean that you're going to achieve it and start focusing on building a system. Whether you're following a smart goal system or any system that you build, make sure that you have a blueprint. Now, you have a system in place for you to go from point a to point B. I'm going to end it with one last example. If you still need more reassurance on why this is lot better. Let's say you went to downtown Toronto and you're in your Airbnb, and you want to go somewhere. If you know the address, you have only two options. You can either go downstairs and start walking and tried to figure your way there, or you can open your phone. But the address on the GPS and follow the map. Now, in both cases, one of them, in the first case, if you don't get lost, you might end up getting to your destination. But the other person would get there. You know, there's, there's not that you can't even compare because the other one is bonkers system. He's following a GPS, he's falling a blueprint. Go straight, go left, go right, go up and go down. It's how it works. So again, stops adding goals, start building systems. It's the systems that are going to help you reach the goals. Goals alone are not enough. But when you combine a goal with a powerful system, create a massive action plan that can move you towards your goal and help you achieve the results that you want to achieve. Thank you all so much for watching this video. If you enjoyed it. Hit the thumbs up and click the subscribe button so you can know exactly when I'm releasing a new video to share more ideas and more information with you. Now, go build your systems and I'll see you all in the next video. 10. An introductory Insight To Neuroplasticity : in this lecture, we're gonna be introducing the concept of neural plasticity. Imagine being able to rewire your entire mental existence when we talk about nerve plasticity. We're talking about the concept of a plastic flexible brain, which in short means that you can actually change your mind physically and chemically. Now there is a phenomena where your brain's neural synapses and pathways are altered as an effect of environmental page your or neural changes, and we're going talk way more about this later on. But I want to assure you that this concept of neural plasticity that you heard about is actually true. Researchers look at this concept in different ways. Some of them look at it as the ability of the brain to change its actual structure and function in response to certain experience. Other researchers look at it as the capacity of the nervous system for adaptation and regeneration after trauma, which is directly linked to Charles Darwin theory of evolution. And of course, some researchers look at it as the ability of our central nervous system to undergo this entire structural and functional change in response to a new experience, which is kind of the combination of both ideas that we said before now I personally read several books related to neural plasticity. When I first discovered this concept a couple years back, I was absolutely fascinated. It is one of the most phenomenal human experiences that I've ever seen or read about before . And throughout the course, you will discover that this misconception that the brain Onley changes at a young age is absolutely wrong. Even when you're an adult, even elderly people can alter their brain and work on their brain's plasticity. So now, generally speaking, we are going to define the concept of neural plasticity. So what is neural plasticity? No plasticity, also known as brain plasticity, is a concept that is strictly connected to the brain's ability to change, adapt and it just both physically, functionally and chemically by stimulation from your environment, behavior thinking, emotions, habits and other physical elements. And I believe that this definition is pretty straight forward. In a nutshell. What this definition is saying is that your brain has the ability to change, not just change, but adapt, which is a Darwinian concept. It comes from the concept of evolution, how our brain and our entire body would adopt to different environments. It has been known for a long time that through evolution we can change our physical structure. And Charles Darwin. When he went to the Galapagos Islands, he discovered something amazing. There's a certain species of finch is a kind of bird that variety from one island to another different species had different beaks. There was the large ground finch, medium ground finch, small tree fringe and green warbler finch each and every one of these birds, even though they are the same bird. But the different species through natural selection, had different beaks to be able to adapt to a different diet that was existent on a specific island. And what Charles Darwin concluded is that the regulation of the BMP protein is the principal way in which break variation occurs in these finches. And the differences were acted upon by natural selection and resulted from the evolution of these species, the words their specific environment and researchers discovered after a while that the entire brains, structure, function and chemical structure can not just change, but also adopt two environments and situations and adjust itself. And moreover, they discovered that this does not just happen by the influence of the surrounding environment. But also behavior traits the way of thinking, emotions, habits and other physical elements can play detrimental rolls when it comes to the brain's plasticity. And as science advanced, researchers discovered that neural chains, networks and connections are not fixed at all. Which was, of course, against the conception back then. But in fact, they are occurring and disappearing continuously throughout our life and be really careful when we say throughout our life, we didn't say throughout our childhood nor throughout our adulthood. We're talking about your entire life, depending on different factors that we mentioned before, such as environment all the way down to physical elements and experiences. Now, of course, we're going to go more over how neural plasticity works on the brain and how it can affect the neurons and the entire neural system in our brain. But first, for those of you who don't know what a neuron is or what its function is, a neuron is basically a specialized cell inside the human brain that transmits information to other nerve cells also to muscles and a glance, cells that would release hormones in the body. Now we just want to focus on the basic understanding of neurons, because if you really want to expand into the entire science, there is an entire science behind. Neurology is an actual branch of medicine that deals with these disorders of the nervous system. But what's essential to know is that a neuron can have different shapes, different sizes and different types. However, a typical neuron would have four major regions itself. There is the actual cell body, and then there are the dendrites. There's theatrics, Ellen, and there are the synaptic terminals. Now the cell body usually contains the DNA and other structures to build protein and make energy. Now the Axiron is a cable like projection along the length of the cell that is usually covered with a thin layer of me lean sheath, which makes it approximately like an insulated electrical wire. And lastly, we have the dendrites that all small branch like projections of the cell that ensure connection to other cells, allowing theological signals to go through from one cell to the other. Now I'm not going to go in depth about how neurons work. I'm going to add an article about it for those of you who are curious to know more about it . You can always go and check out the article. But neural plasticity is a concept that you can learn without knowing how than your own works. So I dont wanna waste any time talking about some information that might not be very useful for you. And I'm gonna focus on the core information here. But as I said, if you want to learn more about it, there's gonna be an article in the course that talks about how neurons work and how the neural system can work, how information is transmitted and how it's transmitted from the brain and nervous system all the way to your muscles and your glands. But in short, what you need to know is that science showed that these neural systems and these neurons themselves that form a structure altogether can actually change this structure based on environment, behavior, thinking, emotions, habits and other physical elements and experiences. Now, for the first side of the story, when we were talking about the concept of neural plasticity, what researchers found is that while we practise one activity on a consistent basis, no ronel secrets are being formed leading to better ability to perform the practice task with less waste of energy. So when you have a certain behavior that you do on a consistent basis for it to eventually become an automatic behavior, turning into habit through repetition to eventually become a lifestyle, it would become hard wired in your brain. Your brain's structure will change, and the neural networks will change in a way that would ensure the longer activity of this habit while reducing the amount of energy directed towards it. And what most people didn't know is that neural plasticity is a dynamic process, which means it happens on a consistent basis with each and every decision that you make on a daily basis. Huge structures of behaviors and personality traits can be traced down to neural plasticity . Every single experience thought behavior at memory social experience that you had ever since your kid was contributing toe words. This structure that you have in your brain, this neural structure that you have, and through the concept of neural plasticity, all of this change in adaptation happened. So every time you give into a temptation and you eat what you're not supposed to eat, you're teaching yourself that it's okay to break rules that you put for yourself in the country. Every time you push yourself hard in the gym, you're developing stronger willpower and tolerance for this. These feelings of discomfort at one point and similar and dot com also mentions that every time you focus your entire attention on one single activity at a time, you will be increasing your overall concentration and focus. And now, of course, we're gonna be talking about each and every one of these concepts later. But the main idea is to understand that when we practice an activity on a consistent basis , the neuron circuits are being formed. This neural structure and network in your brain is changing, is being formed or is adopting to a certain pattern, and the ladder can actually turn into a lifestyle. And that explains countless of random habits that you do on a daily basis. But it doesn't stop there. Once we stopped practicing a certain activity, the brain will redirect these neuronal circuits by much known, use it or lose it principle. In a nutshell, you have the ability to rewire your brain, and we aren't just talking about thoughts we are talking about changing the actual chemistry and physical state of your brain not just through adaptation but through cancellation. So the concept of neural plasticity works both ways it creates, and it can destroy as well. During these changes, the brain would engage in synaptic running, deleting the neural connections that are no longer necessary or useful, or that we're not using that often. And it was strengthen the necessary ones that we are using on a consistent basis. So when you have a certain things that you do and you're so natural at it and you do it without even thinking, But then you stop doing it for a year or two, and then you get back to it, you're going to feel like you're not as good as before. And people just say, Yeah, you probably forgot about these things. But in fact, what's happening is that the neural network that was responsible for this certain habit started to weaken up. No, of course, when we talk about neural plasticity, we're not talking about a short process. We're talking about a process that needs and takes a lot of time. But in short, what the concept of use it or lose it, principle means is that when you use a certain neural structure or network, it will become stronger. And when you don't use it, it will become weaker and you will lose it. And this is just the beginning. First off in this course, we're gonna be talking about what is nerve plasticity and how it works in more depth than what we talked about before. We're going to see that there are different types of neural plasticity. We're gonna talk about neuro suicide actions, experiences and behaviors, things that we do on a daily basis or that we do often that would work in a way, as a reverse neural plasticity. It would actually damage your brain rather than help it. Then we're gonna look at some fundamentals and basics that can help you understand the system of neural plasticity. Really well, the first step into acquiring this ability to rewire your brain is to understand the fundamentals and basics upon which neural plasticity concept is based. Moreover, you're gonna learn how to rewire your brain, increase your brain plasticity and neuron networks. Then we're gonna move on to other concepts that are still directly related to neuro plasticity. We are going to explore the concepts of focus, concentration and attention, and in fact, you're going to discover that focus, concentration and attention are three different aspects. And when most people say you need to focus more, what they usually mean is that you need to concentrate more and dismiss conception, creates a huge gap and the understanding of the human brains, focused concentration and attentions concepts. We are going to talk about the superhuman productivity, some techniques, some concepts, some rules and principles that can make you super productive. You're also going to learn how to manage your time properly and how to manage your mind properly. And, of course, we're gonna be talking about these concepts because, as we said, there are all the tremendous factors when it comes to neural plasticity. The more concentration you put on a task, the more bring toll and bring energy is consumed, the better it is when it comes to rewiring your brain and changing the neural structure than using your attention to your advantage. So instead of checking your phone every single time, it blinks or two rings, and that's of course, caused by our somehow disrupted attention. And then we wanna use the concepts of superhuman productivity. The concepts of time management and mine management turned them into an actual habit that is rewired inside your brain. And finally, we're gonna talk about habits and how to change them. We're going to talk about the concept of procrastination and how to beat it. We're gonna talk about emotional intelligence. Learning strategies, memory boosting and enhancing habits are, of course, one of the most essential principles when it comes to neuro plasticity, habits equals repetition and consistency and repetition and consistency insurers, proper brain plasticity and flexibility. And then we're gonna talk about procrastination, which is one of the biggest enemies when it comes to brain plasticity. What procrastination does is that every single time you're trying to do something and we're trying to do something your brain is trying tow wire this thing into your neural system and structure. What procrastination does is that it just cuts this chain. Every time you procrastinate, you avoid proper consistency and you fall back into weakening the neural structure and system. When you're working on your brain's plasticity on the other hands, we're gonna also talk about emotional intelligence because you're going to see throughout the course dot moments that are filled with a lot of emotions. Beak Emotional states would actually trigger way mawr neural structures than experiences that are not that charged with emotions. And that's exactly why first time experiences can always create shocking moments for people and can create mental health issues, especially when they are charged with a lot of emotions. So when you're a baby and it's the first time you see a dog and you see this dog biting somebody or attacking somebody, your mind is gonna be wired into an idea that puts dogs and danger as equivalents. We are also going to talk about learning strategies, because when you learn new things, you are creating new neural structures in your brain, and this is one of the most essential goals that we have. Lastly, we want to talk about your memory boosting your memory, enhancing your memory and also controlling your memory because there are a lot of old memories that have a huge impact on our lives, and this memory might be 20 years old, but it's still impacting your life on a daily basis and This is what we need to look into and, of course, boosting your memory to ensure that your brain will remember a certain pattern or behavior so you can repeat it consistently afterwards. 11. Basics And Fundamentals Of Neuroplasticity : As we've been talking about neuro plasticity, a lot of you might get this thought that it's actually not that complicated. In fact, neural plasticity is complicated, and it's been a subject of research for years now. And as I said before, there's still a lot about neural plasticity that we don't know. That's exactly why we decided to talk about some basics and fundamental of neural plasticity that you might not be aware of or that other people might just dismiss. We want to dive deeply into neural plasticity and the plastic mind to ensure that you understand every single aspect of it before you start applying the principles that you're learning. And first off, we're gonna talk about environments Now. We did talk about the environment before, but now we want to expand more into this concept. Socio cultural factors, the air we breathe in air pollution. We have water quality, food quality, industrial chemicals and alcohol lifestyle and, of course, a genetics interaction with the environment. And these are all some of the most important factors that affect the health of people in the early stages of life. From conception through adolescence, adverse environmental elements can have negative consequences on brain development of young people and even further more when you're an adult. Having certain environmental issues can also kills a lot of brain problems. Unfortunately, air pollution, water quality and food industrial chemicals are some things that we just can't control. Some people live in countries where there's high levels of pollution, and this will affect them in a negative way. Some people live in countries or cities where pollution levels are low, and they will, of course, have better functioning when it comes to brain energy and overall health. I'm not gonna go into into depth in tow what pollution is doing to the world, especially tow us as human beings. But if you're interested about the subject, go check it out on Google and just look at how much pollution is affecting us, especially affecting our bodies in our brains. It is crazy, and adding to that genetics being born with a certain formula that nothing can change a list. There is a genetic mutation, which is a really rare case that we're not going to talk about right now. We already talked about Charles Darwin for a bit. I think it's enough now the social cultural factors are things that in fact we can't control. But most of us don't want to, or to an extent, we can't. The idea here is to understand that environments is one of the most essential contributors when it comes to neural plasticity. Sociocultural factors can creates an environment of pressure, stress and anxiety, depression and equality, injustice, unethical behaviors. And, of course, consistency makes out of different factors habits, lifestyles and they become wired in the brain. So most people look at social cultural factors as something that is external, when in fact it is highly highly internal. Everything that's happening in your social cultural circle can reflect in your own brain and in your own behavior. I have a friend who lived in China for 18 19 years and he was eating Asian food and he's used to the Asian cuisine. And then he came to Canada and he just couldn't stand the food. He would feel disgusted when he eats certain foods that we have in Canada, and then he would actually he would get upset because he couldn't get any Asian food. He would get upset because his reward system and having this comfort of eating and feeling like you're done eating is not there because his mind is so wired with with a certain cuisine that he finds it hard to adapt to a new diet or new food. And I have another friend from Lebanon, the Middle East, who had absolutely no sense of awareness towards mental health issues. Now what happened here is that he met a lot of people who talked about their problems about depression, about a man, anxiety about social anxiety or chronic stress. And he didn't deal with the situation from an empathy standpoint, trying to help the other people. In fact, he took a stand point where he said, You can control the situation. You're doing this to yourself. Stop being a B word. I'm not sure if we can use it on you, to me or not. But you guys know what I'm talking about. And of course, people got offended and people talked shit about him like he has absolutely no empathy, has no heart when in fact he wasn't even aware that what he's doing was wrong because of the social cultural influence on him. So unless you understand that when you say neural plasticity. You say society and you say environment. You're missing out on one of the most important chunk pieces of information when it comes to neuro plasticity now moving on something that we mentioned in a previous lectures, which is experiences now. So show and cultural situations usually involves experiences on a lot of them. But we need to talk more in depth about experiences because the brain gets wired through experiences first. So before talking about consistency and talking about all the different techniques that would strengthen this connection and link between neurons, we should understand how the link is formed in the first place. And the way the link is established is through experience and experience can mean a lot of different things. We're talking about being experienced, and we're talking about having you experiences. When you have an experience that something, it means that there is a neural structure forming and you're working on the right path. But you experiences when you try something that you've never tried before. There's gonna be a reaction in your mind that never happened before. A very quick example that I'm pretty sure I'm not sure if you can relate to it or not. But recently there's this huge trend on slime. Everybody gets all around the world. They want to buy slime that wanna make slime all the YouTube videos out there with millions and millions of views. Just people holding slime, doing shapes, squeezing it and making funny noise out of it. And everybody saying how satisfying it is and how they can just play with it for hours. And they would just feel the stress going away. Now, why didn't they do this five years ago? While the reason why is because five years ago people didn't try that much, there wasn't a big enough number of experiences for it to trend. But those people who actually tried it If you've ever tried slime before, go grab one by one, and when you touch it for the first time, when you squeeze it for the first time, you're gonna feel something different. You're gonna feel something that you've never ever felt before, and this is where the new experience it's now. Here's how you would wired your brain into making it a habit. If every single time you feel anxious, you would get this line and just squish it and play with it as much as you want until you feel that you don't feel anxious anymore. You don't feel an anxiety anymore. Your mind will start linking these two together. They will start linking the neural networks responsible for stress with the neural networks that deals with stress, relief and all the neurons that were triggered when you touched the slime and that's for repetition. You felt relief, and now you have people spending hundreds of dollars over slime. I saw a slime kit that is worth $145. This is where you know that it's not just a trend anymore. It's becoming an actual experience. It's becoming something that is embedded in the human mind and the Children's mind. After realizing these concepts, I was majoring in marketing in at the University of Ottawa, and then I decided to take a minor in psychology to understand how I can link experiences to marketing. If I can use my marketing to make people feel new experiences that has a positive outcome and then they want to repeat it, they would be stuck in a loop through the concept. Of course, of neural plasticity. It becomes wire than their brain, and then sales would boom up. But of course, it's not that simple. Off a process. It takes years of learning to be able to understand just the basics and fundamentals of the relationship between marketing and psychology, let alone neural plasticity. Now we need to add one more thing. Experiences are not always equal. Some experiences would affect you way more than other experiences. If you get a group of Children and you give them pencils that are worth $1 the cheap dispensable that you confined and they write with them throughout a few months, and then you take all these cheap pencils and you give them really nice, expensive pencils. Most probably they have the tendency to write with better handwriting. The new pencil for them is a new experience, knowing that they need to fix their handwriting. Now they have the chance. So when they start writing with this new pencil and they start writing well, when they get positive responses from their family, friends and peers, they will keep doing this behavior and they will keep repeating these being this behavior and if they do it long enough even when they switched to the old pencil. Their handwriting is still nice, but if they don't do it, do it long enough getting back the old pencil they will not have the same handwriting as they had when they were using. The more expensive pencils and this huge change have very little emotional experience involved in it. Now let's take another example. You have this pencil that you've been writing with for a long time, but there is a pencil at the bookstore that you've seen. That's a little bit of expensive, but you really, really wanted you love this pencil and you would do anything in the world to have it. And then your dot notices that you have really bad handwriting, he goes, and by the pencil for you. And he says, Look, this is your gift, but you're gonna promise me that you're gonna have better handwriting that you're gonna write better and practice your handwriting in both examples that I previously mentioned you got and you expensive Bensel, and in both cases your handwriting got better. But in the second example, the emotional experience is much better. There are a lot more emotions involved because first you really wanted this pencil and then you got it, and then it was a gift from your father. And then your father wants what's good for you, and then you accept it and you feel like you're taking responsibility. And this these are all emotional factors that would enhance the emotional experience. And of course, eventually it will strengthen, and it will make it way faster for neurons to create connections between each other. And this moves us to peak emotional experiences sometimes, and experience can have such a huge emotional impact that only one experience would rewire your brain. I'll take a very simple example, your first love. When people fall in love for the first time, it always ends. It's very rarely does it happen that well, I mean, it does happen, but rarely two people fall in love with each other, and there was the first time they ever fall in love, and they end up spending the rest of their lives together. Most first time lovers will end up breaking up after a while. Now the break up always has emotional impact on partners. In some instances, both of them decide that it's not working out, and they need to try some different things, and they just agree that it needs to end. And they stay friends that the emotional experience that they had was a really positive one . They fell in love and it was nice. And then they broke up. They agreed that it's time for them to move on and try new things, and that's where it ended. And for them it's gonna be wired in their brain that love is something not that hard to handle. It doesn't destroy you emotionally and make you go through a depressive phases and whatever . But you have another couple who, when they broke up, the guy that want to break up and the girl broke up with him because maybe she wanted to date another guy who has more money, and this is an example that is very relative to our world today. Now, to make the example bit more interactive, let some give them names. I will say we have Michelle and Michael who are dating, and then Michelle wants to break up with Michael because Jason wants to date her and he has more money. But Michael doesn't want to break up with Michelle and he tries as much as you can as hard as he can to convince her to stay with him, he cried. He started mentioning old experiences and memories to try toe, get these feelings of sympathy. He got mad and he punched the wall and he drove recklessly. Nothing worked, and he just couldn't accept the fact that he lost her to another guy to Jason. And then he thinks about committing suicide. He gets depressed and eventually hopefully he gets over it. But this was a peak emotional experience. This experience had a lot of emotions charged and it hit him in the face. Now for him, love is not just a pleasant thing. But every time he thinks about love, he will also think about the break up that he went through all the experiences that he went through just because of one single experience, one single relationship. His brain became wired and had a a certain translation. When it comes to three idea of relationships and love and more over, he will also compare himself to Jason and he will think that if only I had money and then his brain becomes wired that in order for me to get love, I need to give money. I had a high school teacher who was a teacher, a professor and a lawyer in the same time. And he was once telling us historian class when we were first meeting. And apparently there was a girl who he fell in love with and she fell in love with him is low. He went to her father because he wanted to marry her, but it's her father refused and said, You don't have enough money to take care of my daughter. He tried talking to the potential wife, and she said she can't do anything. If her father refuses, she doesn't want to let her father down. And what did he do? He worked. He stopped everything. This had such a huge emotional impact on him that he blocked everything and his mind became wire towards one thing and one thing only. Working and making money, even after he made money and he got married and he got over the experience. He doesn't think about this every single night and cry anymore, But it became wired in his mind. He can't stop working. He can't stop thinking about making more money because one big emotional experience had this impact on him moving on. We're gonna talk about first time experiences. I'm pretty sure you heard this question before or you asked this question before. How was your first kiss? See, most people don't remember their second guess or their third kiss or their fourth case. They always remember their first kiss. They always remember their first time experiences and the example that we gave before. It was not just a peak emotional experience, but it was the first time experience as well. Some people might date a few times and have feelings towards someone, and then, after 34 people, they would date someone, and then trouble would happen and they would have the big emotional experience. But it wasn't their first time experience. In this scenario. The big emotional experience would overcome the effects of the first time experience. It would neglect it, and it would act in an inhibited way where the first time experiences not even relevant anymore. What's relevant is Theo experience and the wiring that you got through this peak emotional experience. But there is a certain power to first time experiences, and it's the perception that we have. If you're trying to smoke for the first time and you like it, you're going to smoke again. But if you smoke for the first time and you don't like the taste and it makes you cough and you felt like you want to vomit, you're not going to smoke again. I remember when a couple of my Arab friends wanted me to try the sheesha and we went to the restaurant and I tried it, and I kept hitting it for, like, half an hour. And then I ended up vomiting. I vomited 34 times and I never tried it again. I never came close to it, even though I had a lot of different instances where people invited me to come and take, she shall with them. And I said, Absolutely not, Never again. Now a lot of people, they want to try new things because you know they have this concept of you only live once and they want to try different things in life, even though there are some things that might hurt them, and they know that these things are not good for them, but they want to try it for the sake of experience and just trying it and seeing how it feels. That's how most people get addicted to drugs. That's how most people get addicted to smoking cigarettes. That's how most people get addicted to, um, using drugs. And of course, it doesn't just stop there. Researchers found that first time experiences also, when you first have sex, the position that you start with that gave you a lot of pleasure. Usually, this will be one of your favorite positions throughout your life because that was your first time experience, and it has such a huge emotional experience on you. That was all this doping me in Russian, all these feelings that you had in your body, all the sexual feelings and the arouse mint. Now mixing the two previous concepts together. When you have a first time experience that is a peak emotional experience. That's an experience that's definitely gonna leave a long lasting effect. And that did a certain re wiring in your brain. If you go for the first time to visit a zoo and while you're there, you're walking through cages. Let's say hypothetically there is a snake that big. And then you were rushed to the hospital. And then there was a huge medical procedures to get the venom out and all of that. And you risk dying. See, at this point, of course, you will have a fear of snakes, and that's for sure. But not just that. You will also feel discomfort and anxious every time you get close to any kind of zoop, even though the peak emotional experience was caused by the snake and now you have fear against the snakes. It was your first time experience in a zoo, and it was all it was, all interconnected. And now you hate snakes and you hate Souza's well, because of the first time. Hi, geek emotional experience now moving on to something that we call the new old experiences. Sometimes you try something as a kid or at a certain age, and you don't like it and you experience it again at a later age and you actually like it. I'm gonna give you a really silly example about myself. When when I first tried the burger from McDonalds, I was a kid. I did not like it at all. I thought it was disgusting, and I only ate nuggets. But then, as I grew up 45 years later, my brother suggests that I should try a burger and I said, You know what? It's been a long time. I grew up. Why not? And I tried it, and I absolutely loved it. Different experiences can have different impacts in different times. So if at a certain point in your life, this experience have specific impact, maybe in another point in your life, the same experience can have an absolutely different impact. Finally, repetitive experiences, even if they're not emotionally charged, tend to eventually become a habit and a lifestyle and becomes wired in your brain and all of these experiences, all the different examples and types that we talked about are related to these four main factors. Habits, memory, learning and behavior habits is when the behavior becomes automatic. The behavior starts with a learning process. You learn how the behavior happens, and then you apply it. It becomes a behavior. A certain set of learnings that you did created this behavior and then through repetition, this behavior became the habit. Now this habit brings you a certain pleasure. It gives you reward that we're gonna look at in the habit loop later on. And this habit loop. If the reward gives you a dopamine rush, it will be stuck in your memory that this behavior that I learned well, give me the certain reward. And then what will happen is it will be wired in your brain and it will become a habit and a lifestyle. And it all began with one experience or a set of experiences that taught you something that resulted in certain behavior. The behavior became the habit because of the memories, involvement and the reward center. Now moving on, we're gonna talk about a concept called randomized controlled trial basically becoming aware of biased experiences and interpretations. When you grow up in a society that has always taught you that smoking is good, it makes you feel good. It makes you look manly. When you try cigarette, you are going to have a biased opinion and you're gonna like it even if you don't like it. When somebody tries a dish and they tell you you need to try it. It's the best thing I've ever tried in my life. And then you try it and you're like, uh, it's not that good, actually. And the question is, why? Well, because each one of you has a different opinion. So according to his biased experience, this was the best thing he's ever tried between all the different food that he tried in his life. But in your own experience, all the foods that you tried in your life, this was not one of the best. In most cases, all the experiences that we have in our lives, whether they're new or they're not, we already have a certain mental interpretations when it comes to these experiences. And sometimes these biased opinions can actually make you avoid getting into experiences that, in the long run are beneficial for you people who grow up in families where the parents and the siblings never went to school. And the father always says that schooling is not important and the school system is corrupt , and it will only get you into student debts, and it will never teach you anything. You will not even consider going to school because you think that it's a complete waste of time, so you don't even get toothy experience because of your biased opinion. So if you stopped looking at things at experiences, in terms of what other people told you and what you interpreted based on that and you just try the experience to see how you are honestly and genuinely gonna feel about it, there's gonna be a huge different in your life. Lastly, we're gonna talk about five last concepts. First, his mental stimulation Keeping yourself in a constant mental assimilation and brain stimulation pattern is always good to ensure neural plasticity. The more mental stimulation you experience, the more links will happen between neurons and the more neural chains and networks she will have. And one of the things that kill the mental stimulation is watching television watching TV, which, of course, includes watching Netflix and watching you to absolutely blocks your mental stimulation. Every single time you're watching a show, you're watching TV. You're watching YouTube. Your line is not being stimulated, your mind just stops and you're just watching without thinking about anything. Moreover, the Mediterranean diet was found to help a lot with neural plasticity, social network and social networking platforms as we talked about them before, they are absolutely detrimental, and lastly, different brains adopt differently. Every brain has different experiences, have different structures, have different opinions and interpretations, and each and every brand that brain will adopt situations in a different way. Now, as we come to the end of this lecture, I just want you guys to know that all of these principles, basics and fundamentals that that we talked about right now are crucial to know when you know these things will have way better understanding of how your brain works and how things gets wired. And, of course, then you're gonna learn how neural plasticity actually works now, after going through the scientific broach of neural plasticity and learning what neural plasticity is and now going into fundamentals to understand how things get wired in your brain, how society, environment and all the different types of experiences can affect neural plasticity and can affect the brain stimulation and how other factors, as we said, such as your experience, you're biased your biased opinion and interpretation, the level of mental stimulation that you're in, all the things that you're doing that are blocking this mental stimulation. There's a certain diet, and we're gonna talk about it more later that contains brain foods food that can actually help you increase your brain capacity and energy and increase the brain cells in general social networking platforms that are the big obstacle in front of you when it comes to neuro plasticity and eventually understanding that it doesn't all work under one general rule, different brains adapt differently to different situations and different experiences. And through introspection, you'll be able to know how your brain is adapting to the different situations and different experiences, and this is the only way toe learn and grow above where you are right now. 12. Emotional Intelligence: in this lecture, we're gonna be talking about emotional intelligence, how to control and manage your emotions. A lot of you are familiar with the term I. Q. What if I tell you not nowadays. There's also something called e que Your Emotional like you. In a nutshell. This concept of emotional intelligence that back in the day wasn't that important is becoming one of the most crucial factors when it comes to our daily lives and what the best books written by Ecker Tolly the power of now and you might be familiar with it. I was reading the book, and then there's something about emotions that really, really grabbed my attention, the author says. Emotions are disturbance, whatever you want to do, whatever you want to say, if it's affected by emotions, it will be completely different. I gave an example in previous lectures where my marketing professor said, If you have a feel depressed or sad, of course depression is not an emotion. When we talk about emotions, we talk about fear, anger, sadness, joy discussed, surprises well, so in this case we're talking about sadness, for example, or anger and what the professor said don't work on anything related to marketing. If you're feeling angry or sad, and the reason why is because when you're having these emotions, they block your creativity when you're stressing out about something and you keep thinking about it over and over and over again, even if you're writing a test, even if you're trying to study, even if you're trying to write a book, you have days where there are things that whatever you do, you can't stop thinking about them. And the reason why is because they are triggering emotions inside of you, which is causing disturbance. It is disturbing. Whatever you're doing, it is disturbing your tasks. Of course, it's disturbing your stream of thoughts, and it's disturbing your body chemistry. If you have feelings of joy, you're gonna feel a dopamine rush inside your body. You're gonna feel you for you when you feel surprised. You might have feelings of being overwhelmed. You might, if something surprise you. In a scary way, you might be your heart beating fast. Of course, when you have the emotions of fear, you might get sweaty. You might start trembling all of that to make you understand that emotions are not just random feelings that you get. Emotions are powerful and they can change everything if you wake up every day feeling emotions of joy, no matter what's happening in the world, you wake up and you're feeling joy. Your life would be so much better. But if you wake up every single day and you have emotions of sadness, your life is not gonna be as good. You're not gonna have the same motivation, the same drive, the same work ethic that you would have if you are feeling happy if you're feeling emotions of joy on a consistent basis and the thing about emotions is that to an extent you can't always control them. But what you can do is that you can be intelligent about it. You can know how to use your emotions to your advantage and control them to an extent. Nobody will have emotions of joy when they break up with somebody they love. Of course, unless the relationship was stocks ing and they wanted to break up. But if the person was in love and they wanted to stay with the other person and then they break up, you can't avoid feeling a bit sad, even if you have a lot of emotional control gets to a point where you're gonna feel some emotions. But you need to know how to be smart about it, how to overcome it, how to not let it affect you now, adding to that as well. Organizational behaviour, theories and research that basically deals with all the factors that can contribute into having a better organizational structure, keeping the employees happy and keeping them effective and efficient so they can finish the work really well, finished the work faster and, in the same time, be happy and be comfortable where they are. And when I was going through different organizational behavior studies, I ran across something really important in organizations. And of course, in life there's a difference between emotions and mood that people usually mix up. Emotions are short lived feelings that come from a known cause, while moods are feelings that are longer lasting. That emotions, of course, and there's no riel starting point for its formation. Emotions, as we said, can include sadness, joy, feeling happy, feeling sad while moods air kind of different. You either have a positive mood or you have kind of a negative mood, and sometimes you can experience both of them at the same time. Even when you have a bad moods and you feel like you don't want to do anything, you're being very negative about everything around you, and then your kid or your partner or your friend looks at you with a genuine smile, and you feel happy. You feel joy for a second. You feel this warmth in your heart. Even though you're in a bad mood, you still feel the emotions of happiness, even if it's for a brief moment. But you did. And of course, in contrast, when you're in a good mood and something bad happens, you find out that the exam that you wanted to get an A plus on he got an A minus, so you're kind of a little bit disappointed, and even though you're in a good mood, you might feel a little bit sad. But your good mood will help you boost it up, and usually you can explain your emotions. You can explain why you're sad. You can explain why you're happy because you know what's going on when you feel emotions. There is always a source where these emotions came from. There's always something that happened that triggered these emotions. But moods. When somebody is in a bad mood and you ask them, why are you in a bad mood? Most of the times? Most of the times the answer is, I don't know. Most people don't even know why they are experiencing this bad mood. They have absolutely no explanation, and they can't seem to control it most of the times. And because moods cannot really be linked to any specific cause. At one point, a lot of people mix between being a moody person, which means a person who's mood fluctuates a lot and somebody who suffers from bipolar disorder. People can't explain moods where it got to a point where they put them on the same equivalency as a mental health disorder. A lot of times I know a lot of people who referred to people who have a lot of mood fluctuations as people who are bipolar when in fact it is not true. Moods flecked fluctuates a lot. Of course, some people experience it more than others, and this, of course, is linked to different factors that includes the environment, bigger living, even lights a lot of people during winter. They get these bad mood phases because there's no sun and they feel like everything around them is dead, especially when it's cold. And there's nobody out in the streets. They feel bad moods, and they can't even experience a lot of emotions, like they might feel sad. They might feel lonely at one point, and to top it off, there's also a difference between emotions, moods and feelings. There is a difference between being angry and feeling angry. There's a difference between saying I feel cold and I feel cold. One of the Miss Physical and the other one is emotional. Feelings are usually things that we feel we feel on a physical level, not just on an emotional psychological level and another thing about feelings. It that it can be influenced by your own personal experience, believes cultural beliefs and memories and recalls. And the worst part is most of the times it's subconscious. Your personal experience, your beliefs and your memories are not things that you're consistently conscious of, their things that are in your subconscious mind that you can't really control or see unless you do a lot of introspection. And what happens when you have some emotions that are triggered than your subconscious mind spurs out all of these personal experiences, believes and memories that are related to this feeling. Sorry, emotions. I mean your brain will spur out all the memories, personal experiences that are related to the emotions you're feeling, and based upon that, you'll start feeling your brain will interpret these emotions and turn them into a physical face. And, of course, this is where neural plasticity steps in. We have our moot that if that is influenced by a lot of factors. And, of course, the influence of all of these factors on your mood depends on past experiences on how each and every one of these experiences is wired in your brain. If every single thing every single experience that you went through in your life triggered feelings of joy and excitement, nothing can put you in a bad mood. Of course, we're not talking about body chemistry. When we talk about body chemistry, you might get to a point where we're talking about mental health problems, and that's a completely different issue when it comes to people who are suffering from mental health issues, and we're not talking about some very rear examples of in cases mental health. Let's go according to statistics, uh, we're gonna go through the statistics of Canada. Only the Canadian Mental Health Association states all these different things on their website, mental illness, and directly affects all Canadians at some time through a family member, friend or colleague. I'm gonna include this article in the course for those of you are interested in knowing more about it. Moreover, in any given year, one and five people in Canada will personally experience a mental health problem or illness , and approximately 8% of adults will experience major depression at some point in their lives. To top it up, about 1% of Canadians will also experience bipolar disorder or manic depression. The total number of 12 to 19 year olds in Canada at risk for developing depression is at a staggering 3.2 million, and unfortunately, only one out of five Children who need mental health services would actually receive them. And the problem is not the health system in Canada. There's a lot of mental health. Grannis and all the health services are free you can get a psychiatrist, psychotherapist or psychologists for free. And I know that this is not the case for a lot of countries there. A lot of countries who culturally disregard the concepts of mental health illnesses who consider mental health illnesses just as any mood or emotion and feeling and can't really differentiate between all these different factors that can have different experiences on human brain in the human body. So for those of you who are experiencing some symptoms of mental health disorders, if you have feelings and you and you feel like you just can't control them, you feel depressed and you feel switching and move. That is abnormal. You need to see someone. It's for your own good. Otherwise, you will live with this problem for the rest of your life, not being able to change it sometimes very rarely. A change might happen without any use of medication or that talking to a doctor it just happens to re experiences and, of course, wiring there. A lot of experiences that can affect you that would get you out of where you were. But the safest and best way to deal with it is to see somebody who is a specialist mental health disorder can disturb your emotions, your mood and, of course, your feelings. Now going back to our topic of emotional intelligence question is, after 30 minutes of talking, what is emotional, intelligence and big? What is the big picture behind emotional intelligence? But it's basically the capacity to be aware of, to control and express one's emotions and to handle interpersonal relationships in an emotionally intelligent way. So emotional intelligence is not just about your own personal emotions. It's about the emotions that are coming from external instantly, which means the emotions that other people are admitting. When you walk by someone who is angry, you can feel the emotions of anger. You can see it in his eyes sometimes. But when you pass by, somebody who's smiling has his head up listening to some joyful music. When you know that this person is probably experiencing emotions of joy, and the thing is, we're not gonna go through feelings, and we're not gonna go through moods because both of them are mainly affected by emotions and experiences. By dealing with your emotions, you will deal with the experiences and then automatically your feelings and your mood will work accordingly. So by now you know that, nor plasticity is affected by emotions. Big time. And we talked about this before. First time experiences what kind of motions you felt during this first time experience. This has a huge impact on what this first time experience will do to your brain, this plastic brain that is vulnerable, especially when it comes to first time experiences. If there's a huge load of emotions involved, there's gonna be a strong wiring right there and down. The big question is, what kind of emotions did you feel? And we gave the example of going to the zoo before when you went to the zoo and you got bit by snake, your God, emotions of anger, fear, maybe sadness. And what that did is it developed to fears. First, a fear of snakes. Every time you see a snake, you will have emotions of fear and, of course, emotions of doubt around zoos. You're not sure if it's a safe place for you anymore. And most probably, whenever you go back to a zoo, you'll feel uncomfortable. That's if the emotions were so strong you might not even want to go to the zoo anymore. You might feel such a high level of discomfort that you just don't want to go at all. And the second idea is it's not just about first time experiences, and I know we already talked about this before, But for those of you who were not being a lot of attention back then, this is crucial. And really, if you didn't listen to it before, go back and listen to it again and again until you really grasped the concept. Emotions are one of the most important concepts when it comes to neural plasticity, so emotionally charged situations. I'm gonna give a really far fetched that example. That is, of course, it's reality. In case you have somebody who's really close to you who dies. This experience will have a lot of emotions involved. This is exactly what an emotionally charged situation will be like. There was a huge fight between Mike Tyson and Douglas. Douglas's mother died a few days before the fights, and she told everybody that he's gonna win, that he's gonna win against Mike Tyson when his mom died. And there is, of course, a lot of articles and YouTube videos that talk about this experience because it's absolutely inspirational. After his mother died, he was so emotionally charged in a positive way, he didn't dwell and get sod. He felt a lot of motivation. He felt like he needed to make his mom proud, and in fact, he beat Mike Tyson. And afterwards, when reporters asked him, how did he do it? He said, Before my mother died, she told everybody that I'm gonna win. And when I was in that ring, I had one of two choices. I either die with my mom or I live on to make her proud, even though it was just a few days before his mother died. In these three days, a situation that is highly emotionally charged can start wiring your brain. And now one of the obstacles that might stand between emotions and their plasticity is emotional instability and failing to keep up a consistency. And of course, we talked about this not being consistent, will fail to ensure the linking between the different neurons and ensuring proper neural networks forming because of it. But emotional instability, which is exactly the opposite of emotional intelligence, is also one of the biggest problems, and it's usually it causes problems with consistency. When you have a lot of different emotions and your unstable emotionally, you will experience a lot of different behaviors from yourself. Dot com stand in the way of consistency. Now emotional stability can be caused by current situations by stress and anxiety and thoughts that you're having your minds of problems that you have to deal with. And, of course, it could be caused by mental health issues. And we talked about this. You need to find a professional that can help, in case you feel that the problem is bigger than just controlling your emotions and it's something deeper. It's something on a mental health awareness level. But if it's something random, something that's causing your stress and anxiety, something that you're experiencing because there's certain problem that won't solve, don't focus on working and breaking your head over finishing work. When you're feeling emotional instability, deal with the problem, first finished the problem and then move on to work, and in case you can't really find a solution for the problem, maybe you're waiting for something and you're anxious you don't know what the result is, I would highly recommend a book called How to Stop Worrying and Start Living. The biggest enemy of emotional intelligence is worrying and which, of course, brings us to emotional instability. And this 352 pages book cannot be summed up in a few simple words. If you also feel like worrying is one of your biggest problems, getting this book would be a good idea or looking at some articles to help you cope with this problem can be also really good idea. Um, I'm gonna include an article that also talks about worrying and how you can overcome it. But I read the book How to Stop Worrying and Start Living by Dale Carnegie, and that's why I'm recommending it. Um, one of the best practices in the book that I always use is to ask yourself the following question. How bad can it get or what's the worst case scenario now, once you know what the worst case scenario is, you can't overthink it anymore because it can't get any worse than that. This is how bad can get, and you need to know and understand that it can get to this point And, of course, you need to accept and understand, especially if it's something that you can do anything about it. If you already both exam and you're waiting for your greats, you can't do anything at this point. So look at the worst case scenario and accept it. This, of course, works when there's something that you're not very, very worried about. But as I said, the article will give you way more information and will help you way more If you want to cope with worrying. No, once you really understand the concepts, the techniques and the exercises of emotional intelligence, you can use emotions to your advantage and ensure emotional neural plasticity enhancement. If you want to try to make working out a lifestyle and every single time you go to the gym , you have emotions of sadness and irritability. You're most likely gonna drop it and not go there because your emotions are not helping you there. Wiring bad ideas, bad experiences, bad emotions to the idea of going to the gym. But if every single time you go to the gym, you have thes positive thoughts in your mind. How you want to look what's your goal where you want to get you Give this image in your head when you have a certain when you have a certain body and you have a certain aspiration , a certain future body that you want attain keeping that in your heads, thinking about it, thinking about how you would feel about it, having these emotions of joy and a lot of motivation linked to it. Then you'll be linking neurons in a different way. Your neural structure and network will actually start to encourage you to go to the gym more. That's exactly why, before the gym becoming a lifestyle that you don't even have to think about, you're gonna experience days where you just say, You know what? I don't feel like going to the gym anymore, but because you have a lot of emotions of joy involved with it, one of two scenarios would happen. One scenario would be that because the wiring is already starting, you will not stop going to the gym. You will just say, You know what? I don't have to skip. I can't skip. I have goals and I need to attain them. I need to achieve them. That's why I'm not going to skip, and I'm gonna go to the gym. And this is mostly willpower, nerve elasticity, ISMM or automatic. When you're thinking about it and you have different ideas in your head, should I go or not? You did not reach a point where neural plasticity has been perfected and working out became a lifestyle. Now the other scenario, and this is also not linked to neuro plasticity. We're talking about the face before neural plasticity. You're trying to reach the point where you're using your plastic flexible brain to make out of exercising a lifestyle or consistent automatic behavior or habit. So in the second example, you feel emotions of sadness. You feel down, and when people feel down, you're not being lazy. That was the first case scenario you were feeling lazy. They don't want to go to the gym but used your willpower to go there. Now, in this scenario, you're feeling emotions. You're feeling emotions of sadness, emotions of fear, anger, whatever it ISS, and you just say I don't want to go to the gym. These emotions will give you feelings, and the feelings might put you in a certain mood. And then you'll have the motivation and the willpower to go to the gym. And when that happens, this is exactly where emotional intelligence would step in. You have two solutions. One, you say. Okay, I am sad. I don't want to go to the gym. I want to sit at home, watch Netflix and eat ice cream. And the second scenario would be closing your eyes and thinking about why you started going to the gym. Thinking about your why, Nichiei says he who has a lie can bear almost any how, um, there was an entire book and an entire field of science. Based on the question Why there's a book written by Dr Victor Frankel. The book is called Man's Search for Meaning. It's one of the most fascinating book you can ever read. It sold millions of copies, and it talks about prisoners, experiences and concentration camps and how the people who survived are the people who had a why and concentration camps. Usually you can't have positive emotions. You're always feeling anger and sadness. You're always having these bad emotions that would affect you in a negative way. What's the only thing that can give you good positive emotions at a concentration camp. Your Why what is your Why and just like worrying. Figuring out your why is not that simple, Especially when we're talking about the big image, the big question of why Why do we exist? And of course, this gets us into existentialism, and it's an entirely different field of study as well. It is one of the most common problems nowadays, people are thinking about their existence, and they're asking themselves a lot of questions. Back in the days, religion was way more reinforced, and the why was always explained through religion. But now that a lot of people are switching towards atheism and other stream of thoughts that don't follow religion, they started asking themselves the question. Why? Why does exist? What am I doing in this world? And when they don't find when they don't find an answer, of course they will feel empty there, feel like there's nothing to do in this world, and they're just gonna live and die, and then a lot of people would suffer from depression. Some of them would even get to suicide when in fact it's not that complicated. From my experience and from what I've read. And I can assure you I read a lot about ah, a lot of books, a lot of articles and watched a lot of videos that talk about the question of why, why in life Putting the concepts of religion asides, having a why in life, not just to know where you're going but to know what you need to do every single day. But on a smaller scale. You can always figure out what your why is, why do you have problems in relationships? Well, maybe because you're not ready to be in a committed relationship. Maybe you had past bad experiences that are still affecting you. You can figure out what your why is Why are you going to the gym? Maybe you want to have a better body. Maybe you want to prove somebody wrong. Maybe you wanna just improve your health and take care of your health More whatever your wife is. When you go to the gym, you have a why. There's a reason why you're going to the gym. People do not just wake up and say, Oh, I should go to the gym for no reason. So when you feel these emotions of sadness. Close your eyes and think about your wife letting go of the scenario where you would just sit at home and avoid going to the gym. And this is where people most people when they do this, they say, I don't feel like going today because I feel sat there. Brain gets adopted to it that the thing about neural plasticity is that it's happening every single second. So when you drop the gym when you say I'm not gonna go because I'm feeling sad, this is wiring your brain in a way that affect your willpower in a negative way. This will not give you better mental state for you to be able to go to the gym tomorrow and be way better in some cases and in some very rare cases, it is when there's a highly emotional charge, situations that you encounter that day and you just couldn't focus and just couldn't go to the gym. It's fine, but I'm talking about people who just do it as an excuse when you close your eyes and you think about your why you will start having feelings of an emotions, of course, of joy of hope, and what you do is you just go to the gym. There is a lot of exercises that we're gonna talk about in the section where we talk about habits to be able to push yourself and go to the gym. One of them. And of course, we're gonna go more through details later the bracelet technique where you have an elastic band on your wrist and every single time you feel like you're trying to establish habit of going to the gym and making it lifestyle. And every single time you have a feeling that you don't want to go to the gym for any reason. You just close your eyes. You think about your why, and then you snapped the bracelet on your wrist in a way that it hurts a bit. Of course, I don't want to cut yourself, but in a way that hurts a little bit, and then you just go to the gym. You stop everything, whatever you're doing, whatever you're thinking, just stop everything and you go to the gym and I can I can assure you if you do with this, if you have a goal of going to the gym and you have a wide behind it. And you had feelings of sadness. You didn't want to go to the gym and you were thinking about skipping. Close your eyes. Forget about the bracelet. For now. Just close your eyes. Think about your why think about it and feel it tried to generate emotions from it and then go to the gym. And if when you finish the gym, if you don't feel at least 1% better than how you were before keeping in mind that you did not skip and your ensuring the plasticity to be working effectively. If you did not feel any positive emotions or did not feel any better out of it, then you need to look at your wife again. Sometimes your why is not strong enough. If the answer to your why is I want to go to the gym, it's probably not a strong Why, then, when you have a reason why and the answer is I need to go to the dinner. You don't just want, but you need to go to the gym, then your why is a whole new level and when you have a why that you answer it with. I need to go to the gym and you go to the gym. I can assure you you are going to feel better. So what's happening right there is you experienced about emotions. Then you close your eyes and you thought about positive thoughts that brings you good, positive emotions. A big part of it is being optimistic. Of course, looking at things from a positive perspective can sometimes be hard. Most people tend to be negative when it comes to a lot of different things in their lives. There is a blawg that has a lot of useful information on how to become more optimistic. And I'm also going to include it in the course. So in case you feel like you're not really optimistic, you can always go look at it. Um, but the big picture is regardless of what you are, if you're optimistic or you're pessimistic whenever you feel bad emotions, One of the best things to do as emotional intelligence is to close your eyes and block everything like your fold. Lock your computer block everything, set down your room, close your eyes, maybe ATS and music. If you know if you have any music that would encourage you that would give you some positive emotions. Any music that is linked to positive experiences that you love listening to. You might want to put this but this but this music, but the song and close your eyes and think about why Think about your why. Think about bothered of emotions, Think about where you want to be and where this particular thing they're trying to avoid with take. You see, the thing about the brain is the brain cannot tell the difference between reality and imagination. When you close your eyes and you imagine yourself at the gym lifting weights, your brain can't really tell the difference between Are you actually there, or are you just imagining lifting weight? Of course, your body knows, because you're not lifting any weight, but your brain doesn't really tell the difference between reality and imagination. So just imagining yourself at the gym is a start, imagining yourself going to the gym and reaching the body that you want to reach reaching the goal that you want to reach. I'm giving a gym. As as a general example. You can apply this on every single aspect of your life, but that these emotions would reinforce the links. These emotions would ensure neural plasticity even though you're not at the gym, but your mind is still getting the connection of going to the gym. And there's a reinforcement. There's a link happening between neurons, and they're getting. The link is becoming stronger and stronger and stronger. Of course, I'm not saying you should just sit in bed and imagine yourself working out every single date and then out of nowhere is gonna become a lifestyle. This is not what I'm saying. What I'm saying is bad emotions can be met with positive reinforcing emotions, and then thes would give you a little push, some motivation, some with power that you need to use to go to the gym. And when you go and you actually do the experience not just mentally, but also physically because, as we said, imagination is one thing. But your cortical map is linked to different motor skills, from the fine motor skills to the gross motor skills. When you go to the gym and you bench press, this is a gross motor skill. When you go to the gym and you do some exercises for the forearms. Usually, this is a fine motor skill, your perception. Hearing the weights drop, hearing yourself, pushing the weight and then dropping them on the floor smelling. Maybe maybe the dumbbells smell a certain way. Your visual perception of everything that's going on, your touch on the bar, all of these things would reinforce the neural plasticity. And to top it off the emotions. And that's why imagination can be really different than reality for your neural plasticity , even though it can help a bit. But it's nothing compared to what you will get in terms of actually going to the gym. So having emotional intelligence having a high each, you having high emotional I Q will ensure better social skills, better focus and concentration, better mental wellness and better life Overall, when you know how to use your emotions when you know how to control them, every single aspect of your life will change and you know it. The example that we gave before where if a person wakes up every single day feeling joy, his life will be completely different than a person who wakes up every day feeling sad or from person who feels sad twice a week. It's just common sense, right? So using emotional intelligence to work on your social skills, you have social anxiety, or you feel like you don't want to go out because you're being lazy. Then you close your eyes and you think about your why. Why do you want to improve your social skills? You wanna have maybe a bigger connection, bigger network so you can reach more people. You have a business and we reach more people. Maybe you just want to make more friends. Maybe you want to become the cool kid. What is your? Why and when you feel lazy and you wanna have better social skills, Close your eyes. You think about your wife. Do you reinforce it with positive emotions and you just go and do it? And then when you're there, you're using your emotions, your using your sensory and motor skills and your ensuring proper integration in your mind . Eventually, the goal is to ensure neural plasticity and you're walking on the right track. Same thing goes for focus and concentration. When you having bad emotions, you will not be able to focus and concentrate a lot. But then when you have reinforcing emotions when you close your eyes and think about why you need to concentrate and focus on a certain pastor working on, then it's a different story. You might read group your focus and concentration. And this you can apply this to, as I said, every single aspect of your life, whether it's social skills, focusing concentration, going to school, going to class, writing a book, public speaking, anything to be able to eventually ensure better mental and physical wellness. And once that happens, you are working on an effective and efficient neural plasticity method. Now moving on, we're gonna talk about a few techniques that you can also use to ensure emotional intelligence. And the first thing is Plan A is not guaranteed. Having a plan B or and see can prevent negative emotions in case of disappointment and failure. I usually listen to motivational speeches that always say, Don't put a Plan B and don't put a Plan C but a plan A and put all your work into it to ensure that it works. And I admire these speakers and I admire every single word they say. But if we boss for a second and we think about it. Isn't there a 0.1 chance that for any reason, Plan A might not work? This has nothing to do with being optimistic or being a pessimist. This has everything to do with being realistic now. The biggest achievements in the world were made when people weren't realistic when they thought about what's impossible and they made it possible. So I'm not saying you should be realistic in that way where you shouldn't have high expectations and aim high. What I'm saying is being realistic, we might know and we for sure, we know Plan A is not guaranteed, even though there's a very small risk it might not work. But having a plan? A where you're aiming for something impossible and you think that you can reach it, you think that you have what it takes to get there, Do it, you need to do it. It's people like you who are gonna change the world, people who believe that the impossible is possible. These are the people who will change the world. But if you don't have a Plan B or Plan C in case of failure, you will experience a lot of negative emotions, and not just from you, but for everybody around you. Nowadays we live in a world where social media controls everything where people celebrate their success on social media. People go out of their houses looking like absolute shit. Sorry for the work, but it's true. And then when they want to post something on Instagram or Facebook, they make sure that they look stop. Not that they're wearing the best clothes, and they look happy and joyful, even though they're feeling miserable. So having to deal with your own emotions of disappointment and sadness after failing, you also have to deal with your social image, how people will look at you, how you've been talking about your dreams and you're saying that you're gonna make it and then everybody's gonna look at you and say, Here's the guy who worked for five years and didn't make anything. Here's the guy who worked for five years when we were in college studying. He was working on his business, and now he failed. He doesn't have a degree, and he doesn't have a business when we have a degree, and now we're going to find a job and we're going to start making money and life is good. This will make you feel bad. We compare ourselves to our peers and our friends without even noticing it, because we live in a social media, instagram Facebook world where it's all about comparison. You see in you post somebody posted something. It's your friend and you liked it. You would like the post and somebody else would post something where they make you feel like they're. They're kind of better than you and you won't like the Post. It will make you feel bad, but if you have a Plan B, then it's an entirely different situation. Plan A is almost there, but having a Plan B and working on risk diversion is always good, especially when we're talking about emotional intelligence sticking with a plan A and not figuring out any Plan B or Plan C is you taking an emotional risk, you diving into puddle, not knowing how this might affect your emotions in case of failure, and I'll give you a very quick example. A very personal example. Actually, I started working on my business on my social media and marketing agency about a year ago and I was still in school and I met a mentor that gave me an advice that changed my life. She was the one who explained to me how having a plan A and Plan B is always a good choice for your emotional intelligence. I was talking to her. My business was growing and it needed a lot more work and she knew it. And I said, I'm thinking about dropping out of college. I'm thinking about just dropping out of my program and focusing on my business. And then she asked me a question. She said, How positive are you that your business is gonna work and make you a lot of money? I said, I'm very positive. And then she said, What if something happens that you cannot control and your business stopped working? Maybe you can find any reason why your business might not work. But keep in mind people who died never planned on dying people who drove their cars at 120 miles an hour. We're not planning on having an accident dying. They always thought that they have everything under control and that nothing back unhappy. Nothing can make them die, but it's th 13. Self Regulation Principles : in this lecture, we're gonna be talking about the neuroscience of self doc informations, gratitude and self regulation. We are moving from the external in their plasticity process into the internal self doc Affirmations, gratitude and self regulations are used by the most successful people in the world, and there was a lot of research that confirmed that. Indeed, all of these different concepts helps the brain a lot and long rent. It helps with neural plasticity. For sure. It would help the brain through building the neural networks. It helps the brain building links between neurons, and then it helps with neural plasticity because it reinforces it in a beautiful way. We're going to start off by talking about introspection or self talk. And when you say self talk, you're saying introspection. Self talk can be cheerful and supportive or negative and self defeating. It combines your conscious thoughts with your unconscious beliefs and biases, and this is how your brain processes and interprets daily experiences. When you see a girl looking at you, what are you going to say to yourself? You're probably gonna say she's attracted to me, and this will give you a dopamine rush in your body, you might even start to feel aroused. And out of this you get emotions and to be able to understand these emotions, you need introspection. Seeing a girl looking at use one example. But you can switch it all the way to all the different hops, smoking to not exercising, to losing concentration and focus very easily. All of them started with self talk. You try the cigarette and you say to yourself, Wow, this is actually really good. And then you start having emotions of joy, and before you know it, it's wired and you can't stop smoking. So always be careful what you're talking to yourself, how you're using the self talk. Are you talking positive thoughts into yourself or negative thoughts? Because remember that these would affect emotions and emotions can cause through the process of neural plasticity. They can cause a huge disservice moving on. We're gonna talk about affirmations, and for those of you who don't know what affirmations are, I'm gonna give you a quick example about Tony Robbins, who is one of the people who uses affirmations and tells people to use them as much as possible. And his documentary I'm not your guru, he said. When he was broken, he was going through really tough times. He would go for a run and he would keep repeating for an hour. I'm unstoppable. I'm unstoppable, unstoppable. And guess what's going to be stuck in his head after two weeks? So I think now you get what I'm talking about. What you say to yourself consciously. It's not like self talking. There's no relations between conscious and subconscious Here. You're using affirmations to your own advantage. When you're not confident enough, you start saying, I'm confident, I'm comforting. I'm comfort. It will start tow wire in your brain. That's how it works. Your brain can't separate reality from imagination. When you say I'm confident over and over and over again, your mind will say Yes you are. It's not going to say no because you couldn't do this before. It's not about thoughts right now. It's just gonna become an automatic process. And the more you use these affirmations, the better. We're gonna talk about gratitude later, and you're going to see that you can also use affirmations when it comes to gratitude. Just imagine walking for half a Knauer looking around you. Interesting. Thank you. Thank you. Thank you. Over and over again. Imagine repeating for half a Nower. I'm grateful. I'm grateful. I'm grateful. I'm blessed. Blessed? I'm blessed. You will definitely feel gratitude. It will make you feel better. And with consistency it will change the entire situation. Which of course, brings us to gratitude. Practicing gratitude is also very essential for the neural plasticity process. All the feelings, all the emotions, all the benefits that comes with gratitude. They help with the overall brain health. They let you avoid a lot of mental problems, a lot of negative thoughts. And they've been found to actually help with a lot of mental health diseases. And the technique is simple. Used the affirmations this way. You're being grateful. In the same time you're focusing on affirmations and not focusing on two different things. You are reducing the mental toll, and affirmations can be considered as a keystone habit. Because when you do affirmations every day, you're improving your gratitude. You're improving your willpower, your confidence, your can improve any factor or any part of your life. And you don't even have to take time off for you can do it. while you're driving to work in the morning, you can do it at the gym. Even if you have music plugs in your ears. Just keep repeating inside. Just keep saying your head. Keep saying these words, these affirmations and lastly, self regulation. Despite all the different factors out there, you can control your thoughts and your brain. Nobody can control your thoughts and your brain more than you. There might be limitations. There might be an extent, but there are also solutions to make yourself stronger and control these thoughts and these emotions and control your overall brain better. And don't go bank your head, trying to find different techniques to implement and try. You only need one, which is meditation. We talked about it before, and this is the last time I'm gonna talk about it. You need to start with mindfulness. Once you start with mindfulness and meditation, you will understand your thoughts. You'll be able to control your thoughts when you meditate and you're trying to focus on your breathing, for example, and you get a thought. But then you take you forcing, focusing on your breathing so you would just let this idea go weigh this thought would just disappear because you're you're focusing on your nose again on your breathing. So the next time you're just sitting around and then you have these negative ideas that are starting to build up, you can easily just let go from, and that brings us to the end of this lecture. 14. Social Plasticity : and this lecture, we're gonna be talking about the concept of social plasticity using social exercises for neural plasticity. And we already talked before about the importance of society and your social circle on the north, plasticity and the connection between neurons and the formation of neural networks. And eventually, society and environment are linked, and most of the times they're complimentary. So by mastering some exercises that you do in your social circle, when you understand some of the concepts, some of the information that you need to know this awareness will guide you in the right path. Human beings are basically a social species. Now, when we say society, we say interpersonal relationships. We talk about a group of people sharing the same geographical or social territory. The concept of society is explained through different theories, through, of course, of the theories of evolution where human beings evolved naturally as social beings because they needed to belong to something. And that's why there's a famous quote that says humans are by nature, social animals. And of course, we are hard wired to be social animals. When we talked about how genes can affect your brain and can affect your neural plasticity . Obviously, different genes will lead to different structures in the brain and different neural networks. And through evolution. Human beings were safer together if they ever encountered any danger. There's several people, and it makes it easier for them to overcome the danger. If there's one person by himself and there's a tiger in front of him who wants to attack him, most likely the tiger is gonna win. But if there's 40 people in a village and they see a tiger and they put many resources together, they built things together, houses and they get weapons to defend themselves. Human beings evolved in that way and with evolution, our brain, whereas altered, which formed a neural network that makes us social beings. Now, of course, a lot of problems can happen with these genes, and that explains why some people arm or social, than others. Others are less social. Some people hate seeing other people. Some people just don't want to deal with anyone. And this difference is, of course, linked to the fact that genes don't stay the same. There's an entire variety of genes, and each and every person who has a gene structure related to society. He has his own proper gene structure when it comes to this concept of society and he acts differently now when we talk about the concept that genes don't stay the same, we are talking about a long term process. Evolution doesn't happen overnight. It takes years for it to happen. It takes a very long time and it takes. It takes a lot of time to become effective, and what's happening nowadays is we still are social animals. Most of the people nowadays are saying that millennials are the first generation to start moving away from society and just logged themselves up in their rooms and spend their time on their phone on Netflix on their computer. And that's it. They don't want to go out, go out of the house. They don't want to meet new people, they're just closed up on themselves. And the big misconception there is to think that they don't want to be part of society. We are hard wired to be social beings and we are, but the difference is technology and we're gonna talk more about it later. But what's happening is there social structure is not out there in the world anymore, but it's on their phone. Every single person they know they can talk to them and socialized in a matter of seconds. They can facetime them. Shall we do a sky phone call taken? Just call them regularly. They can send them checks and they can see what they're uploading on Instagram and Facebook , and this became their little society. And then when they look around and they see the external society where, for example, life is not as good, your close friends are not close to you, and you don't have anybody to hang out with. Well, maybe it's happening because you're spending most of your time on your phone. So what's happening right now is if we keep up on the same pace, the generation that's coming after the millennials are going to be even worse. You see two years old and three year olds kids who are just sitting for hours and hours and hours on their tablet on their phone and on the computer watching stuff, texting people and with repetition, generation after generation. What's gonna happen? Well, of course, this is where evolution steps in, and then it's gonna become hardwired in their brain that the concept of society and being our natures, social beings, it's not out there in the world, but it's in the phone and what you do on your computer. This is where your society is and who knows even further with virtual reality. Expend that fast and all the technology is happening around us and augmented reality. We might get to a point where we can do much more through our devices. But going back to our subject. We are social animals, and our social life shapes most of our mental structure. Without society, the mind wouldn't progress the way it's progressive and won't suffer abnormal structures the way it's suffering. Because it's society that brings experiences. It's society that brings a lot of memories. It's society that makes you use your mortal skills a lot. It's society that teaches you things when you close your eyes and you think about your best memories, you're probably gonna think about people more than moments. You're going to remember the people, and then you're going to remember the moments nobody would ever have a memory of a tree they saw. Unless it's one of the most astonishing trees you've ever seen in your life. But otherwise, most of the times we remember human beings and groups of human beings are only found in societies. Now, all the things you also learned in your life, whether it's actually somebody teaching you something or your experiences in life that taught you lessons most of the times. It's because of social interaction when somebody teaches you math and it expends the logical side of your brain. If you were born by yourself and nobody with teacher these things, you will never develop the same logic that you developed when you were learning math. And in fact, research showed that we now recognize the considerable impact of social structures on the operations of the brain and the body. If you look at bodybuilders 100 years ago and you look at bodybuilders today, there's a big difference. Of course, one of them is due to all the new supplements and drugs that athletes can use bodybuilders can use, but also it's because of society's effect on them. Growing up in instagram Facebook worlds, where usually the perfect image, the people who are popular and making big are the people who have money, who have nice wise and they show it off and they work out and they they post their workout on Instagram and Facebook and they get thousands of lakes and we are social animals. So we are going to follow. We are going to mirror what's going on in our society. We're not going to go against it if we go against it. We are opposing society, and therefore we will have a lot of trouble with our social interactions. And of course, nobody likes to have social discomfort, social problems, especially with their day to day interactions. Now, as this is progressing from generation to generation, where if social networks did not end at one point and then it's going to start becoming hardwired in their brains and, of course, hard wired and their Children's brains and then is going to keep moving on until eventually it might start changing the body structure because we're putting a lot of pressure and putting a lot of weights on our bodies. Maybe our bodies will evolve in a way where people will be born with a different physical structure, even if it's minimal things that we can't really notice, at least in the short term. But from an evolution point of view, it's in fact possible. And these social factors operate on the individual through, ah, continuous interplay of neural, neuroendocrine, metabolic and immune factors on brain and body, in which the brain is the central regulatory organ and also available target of these factors. And just to make the ideas clear, I'm going to include an article that talks about the effect of porn on the brain and the body. You're gonna find that it's really interesting if you've never read about it before, you're gonna be astonished by how much porn on Lee is changing our brain and our body. So now, moving on to the exercises and the first exercise is called the Mirroring Exercise. We all have somebody we look up to, and every behavior we have or want a have is already in someone else's mental structure. Mirror your way into it. If your dream is to become a basketball player, look at deceiving courage, for example, and if you look up to him, start mirroring everything he's doing. There are a lot of videos, actually, that shows how much the technique of curry is close to Kobe Bryant. And of course, nobody ever asked about it. But is it possible that when Curry was growing up, he was so influenced by Kobe Bryant as he was one of the best basketball players? So he married him until it got to a point where he has the same techniques. A Scobie, Exactly the same techniques, same release, same jump, same movement. And we all know if, for example, that your brother is your role model and your brother is an Abercrombie and Fitch model who has a startup company making him good money, and he just lives his life. And he asked tattoos over his body. Well, most of the times, if you're if you really look up to him and he has this huge influence that he's an idol for you, you will adopt the same behavior. You will do the same things he's doing, and then both of you will have very similar brain structures when it comes to the neuro plasticity concept and how neurons were connected and how neural networks were formed. Now here's the issue. Try to sit in front of someone and look at them every now and then, as soon as you see them looking back at you, just yawn for three seconds and you know what's gonna happen. They're gonna young, because by nature we sometimes imitate a lot of behavior without being even conscious about it. When we yawn, especially when we're tired, it means that we're breathing slowly and our lungs needs more oxygen. And when beyond we're getting more oxygen in because our body needs it. Now, when the other person sees you yawning and he knows that you're getting more oxygen in my instinct, he will replicate the behavior, and it's absolutely fascinating. But going back to the problem, it is on a subconscious level most of the times you're not conscious of it. But now that you understand it, you need to start looking up to people who have saying aspirations and dreams, or people who got to where you want to get or close to where you want to get it. If you want to become a boxer, you need to look up to professional boxers who are dominating and not look up to your friend, who sits on the couch seven hours a day eating burritos and watching Netflix. And, of course, no judging. Every single person has his own goals in life, and everybody lives his life the way he wants to and if you're happy, good for you. But as a person wants to become a boxer, you cannot mirror this person unique to mirror somebody who's goals and aspirations lines with yours, because his behavior is leading him towards his goals and his dreams. And if you replicate this behavior, most probably you won't be able to get there a swell moving on to the next exercise. And again, we're gonna talk about technology but a bit more in depth. I am adding in your l that will redirect you to YouTube video. It's Simon cynics speech about millennials. And, of course, we all know that millennials are influenced by technology the most between all the different generations. So, of course, there is a big question mark around several questions on the effective technology on social structures. However, most of the research showed that social media and smartphones had a severe negative impact on social structures. As we said before, moving society from the external society into your phone is you disrupting the social structure when we talk about social structure. We talk about the general rule where recall today our society, maybe in 100 days society would be would be different. When we talk about social structure, we're talking about something more related to technology. But for now, social structures are obvious. It's the external world. People are getting dropped in their phone, and they're not being attention to the external world. And instead of going to the mall and buying a few things, you need it. You can just be laying on your bed and order everything on Amazon and get a cheaper price and get them delivered the next day. And only through Amazon. People are going out less. People used to go out because they wanted to get things. And of course, when you go out to get things, they're going to be way more people out there. You might interact with them just going to the store and picking up some stuff and going to the cashier and saying, How are you doing? I'm doing good. How are you? I'm good. Thank you. This is how much you need to pay debit credit. Whatever. Finished? Have a good day. This is you having social interaction. And if every time you ordered something on Amazon you did that. You went out and you got your stuff and you had some social interaction. I think on average, people would have 20 to 30 MAWR social interaction experiences, and this is necessary. When we talked about consistency, we said that when there's a certain neural network forming that you don't want it to form, if you reduce the consistency and start skipping days, you will destruct the link between the neurons and the neural structure. So if you keep ordering stuff on Amazon every single time, it's gonna become hardwired in your brain, and then you're not going to feel comfortable going out and buying something, because you can just do it on Amazon, and it's much easier and more efficient. But when you order something on Amazon and then the next two times you need things, you would go out. Then the next time you order on Amazon, then it's not becoming hardwire than your brain. You're keeping both of them, and both of them is good because they go along with social social structure. You're going along with your generation in the same time you're going along with the social structures that are proof. Social structures have always been a positive on on human beings. But this social structure, which is your smartphone, hasn't done a lot of good so far, So the exercise would be to not keep up this consistency. Try to get out of this prison the social media and technology related prison that's changing our behavior and making it worse. And I'm not asking you to throw your phone away, and I'm not asking you for anything. Basically, if you if you want a workout with neural plasticity in the right way, you need to do the following exercise. And what the exercise consists of is the following. You identify a piece of technology and app, or software that is blocking a lot of your social interactions and then try to balance it out. Try to not always, always use it with consistency, because then it's gonna become hardwired in your brain, and that's not good. That's not what we want. Technology is amazing, and it's changing our lives every single date, but we need to know how to balance it out. A lot of researchers are talking now about of course, the VR technologies absolutely stunning. But researchers air talking about the possible effects of ER that it can be even way worse than our smartphones and social media. Imagine instead of going on the Amazon website and ordering what you want, you know you're going to see the victor and everything, but imagine envy. Are you being in Amazon, you picking what you want and then seeing it in front of you. And when you added to your cart, there's a cart in front of you and you see the item inside the card, and when you do the check out and you're paying, there's a person in front of you asking you these questions. What's your visa card with your pin number? What's your password with your phone number? What's the address? You finish your order and she says, thank you very much for shopping with Amazon and have a wonderful day now. This is definitely worse than the Amazon up right now with website and as a proof dot simply, Amazon itself is affecting social interactions. Lot is the Jeff business. Think founder of Amazon. No longer, I think. A week or a couple weeks ago, And by the time you watch this course, maybe it's way, way longer. Um, his net worth is around now at almost 100 and $50 billion. And, of course, it's because sales and Amazon itself is growing so fast because there's a lot of people ordering on it in all of these people ordering on its When they did, they avoided social interaction. Now, moving on to the next exercise, we're gonna be talking about networking, talking, listening, explaining, arguing, sharing, meeting networking can have huge plasticity benefits that can change the game for you at the same time, it can have a lot of non beneficial effects on you and your brain structure when you talk to someone when you have a friend and you guys always talk about the exact sing things you talk about party, for example, or you talk about going out and seeing people. You talk about video gains, talk about books, and if you guys stay friends for a long time and you keep the same kind of conversations, it's gonna become hardwire than both of your brains. It's gonna become a lifestyle. And just as a quick example, let's look today at kids, kids who swear and say a lot of curse words and insults and other kids that don't most of the times. Most of the times this is due to parental factors. This is due to some influence in their lives, and it's all coming from there talking. Maybe it's their parents. Every time they talk to them, they say a lot of swearing words. Maybe when her when their mom and that are arguing, they say a lot of swear words. And of course, they picked it up. And then they get to a certain age after repeating these words for 10 12 years, they get to certain age where they would say the word fuck or shit 50 times and single conversation without even noticing it. And in fact, a lot of times when I was in class, there were people who were asking questions, and then instead of saying things they would say share, they would say some other curse words and then just laugh and say Sorry and there, you know, you know that it's unconscious. He did not read. He did not mean to say it. Otherwise he wouldn't have apologized and of course, what is directly linked to talking is listening. If somebody can't here, he's not going to be affected by talking at all. And of course, when you talk, you listen and they go hand in hands. Explaining is also part of talking, arguing, sharing and meeting people. These are old social interaction structures that are linked together. They go hand in hand. When you talk, you might explain. You're gonna argue people are gonna listen. You're going to share some knowledge, is going to share some knowledge or memories. The first time you're going to meet someone, you guys are going to meet and talk and listen and explain and share. It's a big structure. Social interaction is a huge structure. One part of social interaction is looking people in the eyes. Just the fact that you're looking at a person you're looking at a new face that you never saw before is better than looking at the floor. Unless you're walking on Hollywood's Walk of Fame and you're looking all the names on the stars, there is no reason toe look on the floor or look at your phone when there are people passing by or looking at you and you're not looking back. And Forbes wrote an article about this. Just a stroll, people, how important it is to lock eye contact. And three article. It says that the impact of eye contact is so powerful because it's instinctive and connected with the humans early survival batters. So, of course, it's linked to our evolution. We respond in a positive or negative way to dilated pupils that signals attraction increased blink rates caused by stress and darting eyes that underscored discomfort or defensiveness. And, of course, the first step to networking is eye contact. If you want to network with people and not through the phone, the first step is eye contact. If you don't look them in the eyes, you're not gonna talk to them, and they're not going to talk to you. Of course, sometimes when you want to say something to someone, maybe you want to talk to a girl or a guy. If they're on their phone and they have their earphones plugged in their ears, you're just going to say no, it's not the right time like it's uncomfortable. It's gonna be awkward. But if he's just sitting there looking around and he actually looked at you and you look back, it's gonna become much easier to go and talk to him. Now. The other side of networking is building connections. Of course, the more connections you have, the more people you can reach. The more people you talk to, the more knowledge you got in more experience you got from these people. And of course, the more your brain is going to develop, the more you're gonna ensure positive neuro plasticity, especially if you follow the first thing we talked about, which is mirroring if you're an entrepreneur and you have an entire network of entrepreneurs and business owners, everybody mirroring everybody today, entrepreneurs living the hustle life. There isn't an entrepreneur who would say nowadays I work from 9 to 12 PM like nobody would say no entrepreneur will say I worked 34 hours a day. Everybody and even even if they don't do it, they will say I work every single day, 12 hours, 15 hours on putting in the work, and most of the times they're full of Bs. But the mirroring itself that's coming through your networking has a huge positive effect on you, so make sure to expand your network and your connections and make sure that these connections and these networks that you're forming, they match your goals and your aspirations. They match what you want, a wire in your brain, what you want to use to ensure effective neural plasticity, and as a tip, make sure that when you're walking in the street unless you're there, is something really important on your phone. Make sure to make eye contact with people passing by you. This by itself will have a huge impact on you and worst case scenario. If it didn't do you any good, it will increase your confidence because it's not that easy to look at someone in the eye, especially if you don't know them, especially if you think that they're attractive. It will be way harder to look at them, but repeating it over and over again and your brain gets comfortable with it, then might get to a point where you would look at someone and you wouldn't look away until they look away. And believe me, this will increase your confidence. This will give you more opportunities to network because you're always looking at people straight in the eyes. So if they want something, they're going to come and talk to you. You guys already locked eyes. They're going to come and they're gonna talk to you. Same thing goes for if you saw someone, you wanted to talk to them and you guys locked eye contact. It's much, much easier. You see someone you're attracted to, you look them in the eyes instead of just saying, Wow, he's really attractive. And then looking back on your phone and she'll look at them and they look at you and you smile and they smiled back. Boom, Bingo! You made it. And that brings us to our last exercise, which is social pressure and your comfort zone. Using society as a positive source of pressure can be a very effective way to build networks faster. When you feel good about society, when you have people you want to talk to in the real world and not just on your phone. This is gonna ensure positive pressure on you. But it comes to social situations and social interactions and social structures. They create the comfort zone. Your number one enemy there will be known your experiences. There will be no new knowledge if you don't get out of your comfort zone, if you are comfortable with ordering everything on Amazon, even if research told you that this is not good for you, always ordering stuff online is not good for you. You will probably not stop it because this is your comfort zone and I don't want it to seem that simple. Getting out of the comfort zone is one of the hardest things to do, and that's why it's your number one enemy. Because even though it's one of the hardest things to do, it's one of the most rewarding thinks every single habit, every single new experience is going to demand some kind of getting out of the comfort zone and some situations you will have to put way more energy to get out of your comfort zone can bear to situations where it will be a bit easier to get out of your comfort zone. So for a shy, introverted person, it will be way harder to go talk to someone they're attracted to. But for a person who is extroverted, who has a lot of confidence and he's outgoing and social person, it will be easier for him to go talk to someone he's or she's attractive, and the exercise is you need to write a list of all the things that you don't feel comfortable doing, but that you want to do, maybe as the example we gave before you wanna talk to people you're attracted to not feel yourself, not feeling your heart beating so fast and feeling uncomfortable about it. Maybe you've been slacking on going to the gym because you're fat or chubby, and I just don't feel comfortable going there and seeing people with a lot of nice bodies when you're still trying to get their rights, Everything that's making you feel uncomfortable but that you actually want to do and then work it up step by step. If you don't feel comfortable going full thrown on it, go step by step. Start, for example, by talking to girls, you're not attracted to try to build up your confidence with these girls, and maybe then you'll feel more comfortable talking to girls you're attracted to, but not really asking the mountain. The more you doctor them, then you're going to take the step and you're gonna actually ask them out and it all happened because you went step by step to get out of your comfort zone. So imagining that the comfort zone is like a circle and then to go from not being able to talk to an attractive girl to asking the girl out is you enlarging discomfort zone circle two or three times. But when you work step by step, instead of jumping from where you are to three times the comfort zone, you will go one time than two times and then three times, and the second method is guaranteed. The first method is risky, and it demands a lot of real power, a lot of motivation, a lot of drive and a lot of confidence and most importantly, a Why behind it. And we talked about having a why before, and by now you guys know why it's essential. Just as a quick reminder when we talk about your why we're not talking about your wine life . We're talking about your why, as things you want to do, Why do you want to go to the gym? Why do you want to talk to a girl? Were attracted to Why do you want to study and get good greats. This is the why we're talking about. So all of these different exercises that were listed are essential to ensure first social plasticity and, of course, which will lead to neural plasticity. Connecting and linking neurons in a beneficial way. Developing beneficial habits, beneficial integration, behaviors that you need. And the more you're consistent with the behaviors you want to reinforce, the faster and the more likely you are, to wire them in your brain and the less consistent you are, and the more control you have over situations that you want to block out of your life, the faster it will be for you to cut this link between neurons and just break the neural structure that's causing this thing, and that's it for social plasticity. 15. Cognitive Plasticity : and this lecture, We're gonna talk about cognitive plasticity. In the previous lecture, when we talked about social plasticity, we talked about exercises that can help you in your experiences and your social interaction and with your overall environments. But now we need to deal with the brain structure. We need to deal with thoughts that you have ideas and these stream of thoughts sometimes that you have and you're not very aware of when in reality, they have a huge impact on the neural plasticity process. We want to ensure that you push your brains boundaries. Neural plasticity is all about expanding your brain. If you don't expend the boundaries of your brain, you can't ensure neural plasticity. You're gonna be walking in the wrong direction. So where does cognitive improvement start? First things first. Openness to experience. We didn't talk about this concept in social plasticity, but in social plasticity, we were talking about openness to experience. When it comes to society more than on the cognitive level, you need to look into ideas you didn't look into before. You need to. Let's say if every single time you read a personal development books, you might want to buy three or four novels and read them. If you always listen to classical music, you might want to listen to a little bit of pop. This openness to experience will, of course, expand your mind and expand your neural structures. Second thing is creativity, thinking and imagination. And nowadays, again going back to technology, our creativity is decreasing. Our thinking is decreasing in our imagination is decreasing when you're using your phone. Gonna have to think when you're watching Netflix Gonna have to think. And even when you think you're looking at your phone, you're thinking you're eating. You don't think about your food. You think about your phone. You think about what you're seeing. You're at the gym. You don't think about what you're doing. You think about the music you're listening to and you enjoying it when you get bored, instead of drawing something, playing some music, learning a new instrument, making a piece of art, you would sit down and watch Netflix or just X friends, or send them snapshots, so you need to get creative. You need to make it a habit to make some art playing music, do anything creative, anything artistic, usually art and creativity. They go hand in hand. So try, let's say twice a week, Just block steak half a Knauer and do something creative. Even if you don't want to make a piece of art. Maybe you don't like art. Do some thinking, Thinking and imagination can also expand your creativity. Maybe you have a problem at work that you need to solve tomorrow. And you have half a Knauer where you're free. Maybe instead of watching Netflix, you wanna go to your room, put on some good music that would make your relax and not distract you. Close your eyes, think about the problem and think about all the possible solutions. And just keep thinking about everything for half an hour or 20 minutes, puts an alarm and don't get distracted by anything. Just close your eyes and think, Get creative, use your imagination. And if you do this, most probably you're going to find a better solution than you would have the next day. The next day, when you woke up early and you went to work and work is stressing and you need to figure it out by the end of the day, this pressure will not make you as effective as the previous day where you had nothing to do. And instead of watching Netflix, you sat down and you thought about it. Do you bring stormed really well? One thing that's also included, of course, that you can use to become more creative is mind mapping. Might mapping enhances your creativity and imagination and, of course, thinking in an amazing, phenomenal way that you can't I can't even explain it. Nobody ever use mind mapping and didn't know what a significant improvement in all of these areas, and lastly, mental cognitive stimulation getting as much stimulation on the brain and Aziz much consistency of those simulations. It's possible this stimulation can come from talking about seven philosophy with people. It can come from meditating. It can come from going to the gym. It can come from eating something and being conscious about what you're eating. It can be being in the now living in the now and being conscious of the now playing games, doing art dancing, even partying. All of these would ensure a mental cognitive stimulation. And what's gonna block this mental cognitive stimulation is using your phone watching Netflix watching TV this is where your brain can actually get to a point where it shuts off . No thoughts in your brain on Lee eyes watching and you perceiving what you're seeing. That's it. And I know I talked a lot about technology, but because one of the main thing that's blocking all the different areas that you need to work on this technology and its smartphone and his social media, that's why it's so important to understand how it works and how you can control it more. Now we're gonna move on to meditation. I mentioned meditation and mindfulness a few times, but this is the part where I'm going to talk about it with a little bit more details. We're gonna mention it later, but just link it to another idea. But you're going to get to it when you get to it. And as it's written in the presentation, we repeated and will repeat this concept. Not only can meditation prevent brain cells from dying, so just to stop their meditation by itself would stop your brain cells from dying because you're actively using them, which typically happens as we H. But it can also boost a person's brain size in several crucial regions. Furthermore, researchers have concluded that meditation can actually make a person more intelligent. Guys, I'm going to talk about personal experience with meditation. I spent six months at a certain period in my life where I used to wake up every single day . At four in the morning, I would go downstairs to park. There was a park near my house, and I would sit there and meditate for at least half a Nower. And in those six months I was in absolutely amazing mental and physical shape. And after I stopped it disrupted everything, and I couldn't go back to where I was until I went back to the habit of meditation. There is nobody who meditated ever and said that it didn't at least help him concentrate more. If you look up a list of all the big, successful people who use Met meditation on a daily basis, you are going to be shocked. You will find attached to this course. Also an article that talks about meditation methods. Of course, there's gonna be some guided meditations now we did ourselves that you can you can use that are really helpful, but you can also read the article to get a bit more information. Now there's a direct correlation between meditation and neural plasticity. In 2011 Sarah Lazar and her team at Harvard found that mindfulness meditation can actually change the structure of the brain. As we said before, eight weeks of mindfulness based stress reduction was found to increase cortical thickness and the hippocampus, which governs learning and memory. And we don't even need to explain what happens when the brain size increases. That, of course, means that there are more brain cells, and with more brain cells you will have more brain energy. You will ensure more neural plasticity, especially because it's affecting your learning and your memory, which are to central parts when it comes to neuro plasticity. And please don't make the mistake of taking a decision that you want to medicate every single day for 30 minutes. I promise you you will get drained and you will not be able to keep the consistency. Just as we talked about the chin. When you when there's a fat person who's not comfortable there and he takes it step by step , you need to also take a step by step maybe start with two minutes of meditation every day for a week, then go to five minutes. Then, after a week, go to 7.5 10 until you get to a point where you're satisfied with this time, you're meditating and they're good to go. You already got there through step by step consistency, and then you're good to go. You can keep it as a daily habit and keep the consistency and eventually get all the benefits that goes from meditation. Now moving on. One of the most important things when it comes to Congress of plasticity is changing habits . Habits eventually become hardwired in your brain, and this is absolutely what we're talking about. This is neural plasticity itself, So when you change habits, you are changing the structure of your brain. You are changing the neural networks and the link between all the different murals. You might be creating a new habit and wiring new murals together. Or you might be removing an old habit and breaking the links and breaking the overall neural network. Now here's the thing about habits. It takes a lot of mental energy, and you probably know that whenever you wanted to stop a habit. It didn't happen overnight. Nobody just woke up one day and said, I'm going to start going to the gym and they went to the gym for the rest of their lives. Maybe very rare cases that I'm not aware of, but most of times 99.9% of the times. This is not how it happens. And what's so fascinating about habits that they conform almost inseparable neural networks . When you picked up the habit of driving in a certain way for the past 30 years and then some, somebody tries to show you and you wait to drive, you're probably not going to adopt to it at all because the old habit is inseparable when it comes to the neural network that formed. And as we mentioned before, there is a big section about habits where you're gonna learn how to overcome them and deal with them and create new habits, Eliminate or replace. You're going to know everything about habits. No. Next we're gonna talk about physical exercise. Even though it's physical, it has direct cognitive plasticity effects. First off, endorphins are only one of many neurotransmitters released when you exercise. Physical activity also stimulates the release of dopamine and serotonin, and these brain chemicals play an important part in regulating your mood. That's why, before when we were talking about how if you force yourself to go to the gym when you're feeling lazy, you're probably going to feel that your mood is better. When you come back from the gym, you're gonna feel the sense of accomplishment. And just the release of chemicals in your brain will make you feel will make you feel better. Overall will just give you better move. If you're in a bad mood, it will definitely feel a little bit better, and mood brings us back to emotions and feelings. When you experience emotions that are bad, then you're gonna be in a bad mood, and it's gonna affect how you're feeling and can affect overall what you're thinking about and what you're gonna do. So if after experiencing these emotions, you would just go to the gym and work outs, you will feel better. At least you'll have a better mood than before. If every single time you get mad, you would go to the gym and just crush a lot of weights. This will not just release chemicals in your brain to make you feel better, but if you keep up the consistency and it becomes wired in your brain, this big change going from being angry, too, to feeling relaxed and feeling feeling more peaceful because you threw it all the weights. And now you're feeling better becomes hardwired in your brain that every single time you go to the gym, you feel good. And if you ever skipped going to the gym, you feel that there is something missing. And second thing is that physical exercise may trigger processes, facilitating neural plasticity and thereby enhances an individual's capacity to respond to new demands with behavioral adaptations. Indeed, some a lot of studies showed that combining both the physical and the cognitive elements might result in mutual enhancement. So adding a quick example to our previous example going to the gym. If when you go to the gym whenever you're lifting weights, you focus on the weights, and whenever you're taking a break, you have some music in your ears that we're listening to, and you're switching of the music, listening to different music. You're insuring both physical and cognitive stimulation. And finally, one of the most important exercises when it comes to cognitive plasticity is learning itself. When we talk about learning, we're talking about acquiring new ideas. We're talking about learning from experiences. We're talking about memories that comes from these experience and and everything you've learned. Basically and all of this, some are essential for a neuro plasticity working on your brain capacity and flexibility. Applying the principles of brainpower is must. We're gonna talk about these concepts later, especially brainpower and some exercises that would give you more brainpower and convergent learning behaviours and use memory and recall ing techniques. So it's not just about learning things. It's also about learning behaviours, and by learning these new behaviors, then you might go and move on to your experiences. It all works together. It's all interconnected, and it's all a big change. Cognitive plasticity is not just learning. It's learning. Memories experiences its physical exercises, its habits. It's meditation and its openness to experience creativity, thinking imagination and cognitive and mental simulation, and removing just one thing can have an effect on several things. If you just keep using your phone, you don't work on your creativity thinking and imagination, you're learning process is gonna become slower. You will find it difficult to adopt a new situations and new experiences when you feel uncomfortable about doing something. And then you decided to take a step by step, dividing each and every step, knowing how you're gonna take it and how all of the steps are going to get you to where you want to get. This is you using your thinking. This is you using your creativity. It's all a big chain. And as much as there's a lot of things to do, of course you can do all of these things at once. You need to develop them bit by bit. 16. Motor Sensory Integration : in this lecture, we're gonna be talking about sensory and mortar integration. We're gonna be covering how to increase plasticity and correlation with the cortical map system. Sensory integration includes processes that works on the different senses that we have in the human body. But a mortar skill is different. It's a function that involves extremely precise movement of muscles with the intent to perform a specific act eventually. Now, of course, also, motor skills are divided into two different categories. Gross motor skills and fine motor skills. Fine motor skills is for smaller actions. Where is gross Motor skills is for larger movements. But we're gonna talk more about this as we go on through this lecture. For now, we're going to start talking about the sensory integration under our skin. There is a huge number of nerve networks as well as touch receptors in the skin. It is known as the soma to sensory system, and this system is responsible for all the different sensations that we can feel through touch. We could be talking about feeling cold, hot, rough, tickle itch, sometimes pain and vibrations or a certain kind of stimulation. All of these things are things that you can feel because of your sense of touch. Now there will be an article that explains all the different information regarding how the touch sensation work. I'm gonna included in the course. So in case you want to know more about the sensations and how they actually work, you can always refer to these articles to Nome or however, for the course itself. You don't need to know how these things work in order for you to be able to achieve neural plasticity. But what you need to know is ensuring constant sensory stimulation can ensure brain stimulation. Of course, because as each and every one of our senses is linked to a part of the brain, that means that every single stimulation that comes through our sensations will ensure a certain brain stimulation keeping in mind that each and every one of our senses has a huge and critical role when it comes to neuro plasticity. One of the major components of neural plasticity, as we talked about it before was experience. So now let me ask you a question. How come when you put your hand on something that is hot, you move your hand away and how come you would avoid touching something because you know that it's hot. Well, of course, it all goes back to our sense of touch. Past experiences have taught you scenarios where that might be a danger of touching something that is hot now. Our reflects, of course, works its magic when you touch something that's hard and you feel pain and then you just remove your hand. Of course, our reflexes play an important role. But afterwards, how would you prevent yourself from touching what is hot, knowing that this might be hot While, of course, it's through neural plasticity. The experience you had when you touch something and it was hard and it was painful. This rewired your brain in a way that understands that this scenario is linked to, ah, hot plate, which is linked to pain, and therefore you will do it anymore. So each and every one of our senses has a certain role when it comes to our experiences, and therefore, when it comes to neural plasticity and as we learn to use our senses better to enhance the connection and the link between our sensations and each and every part of the brain that they can reach through any action. We will be ensuring stronger and easier ways to achieve neural plasticity. And don't think that this will need years of training. There are some concept things that you can do on a regular basis that can have dramatic changes on the link between the sensations and the brain. Now, starting with the touch sensation, what do you need to do to improve the link and the connection between the sensation and the brain? Well, first consciousness about what we're touching now. The idea of consciousness will appear a lot of times throughout the course, because when we're talking about the human mind when we're talking about the brain, one of the most crucial elements to know what's going on and to have more control over your brain is through consciousness and mental awareness Now going back to the touch consciousness about what we're touching and, of course what we're feeling. When was the last time you took a shower and you actually pause for a second to see how it feels, how the water feels on your body? Well, you might do it, but a lot of people don't but another question would be. How many times do you do it and why not Every time, even if you're taking a quick shower for two minutes, you can put shampoo on your head and feel how the shampoo is Rinsing your hair. You can stand under water and clean yourself up while feeling how the water feels like. And second thing is developing sensory recognition patterns. People who are blind and they use sensory recognition patterns. They have an entirely different alphabet. Rules and text and Onley. They can read through their sense of touch and through experience and consistency. They become so good at sensor recognition patterns that their ability to do it will overcome the average ability of a person who doesn't use it as much. Of course, people will say that it's because of the experience, but because there's three experience, there is no plasticity. What's really going on is that it's becoming hard wired in his brain, and this is what's giving him this huge advantage over the others. When you wake up at night and it's dark, but you know exactly where your phone is and you put your hand and you touch your phone, this is sensory recognition. Now, the more you rely on your sense of touch to recognize and identify stuff, the better the link and the stronger the link will be with the mind. And if you still don't really understand how the sense of touch can have this dramatic change on you, the next time you feel sad or upset, get a small feather and let somebody bassett slowly between your two lattes right on the spine. Let somebody just take it from the top and drag it all the way down slowly and when it's done, let me know how you feel. But I can assure you that worst case scenario, you will at least smile, and this is a start. Now we move to our sense of vision, and the way it works is actually fascinating. Vision involves this process where it converts light signals. Every single thing that you look around you and you see is emitting light, and then you're I would receive this late, and then it's focused to the retina, where photo receptors that are called rods and cones convert this information to electrical impulses that can be interpreted by the nervous system in the brain. So every single time you're looking around there is constant brain stimulation that's coming from your sense of vision. And if we want to talk about experiences, we all know that the sense of vision is one of the most important factors when it comes to experiences, you identify danger when you see it, and you know that it's danger because of past experiences. And those past experiences were interpreted as danger primarily through your vision. And that's exactly why, when you see it, your sense of vision perceives it and sends it to the brain. And then the brain will be able to translate what it's seeing into a message saying to the brain, There is danger. I will also add an article for vision. I will add an article for each and every sensation so you guys can just go there and check it out if you want to know any more information. But all the information that I'm gonna tell you throughout this course is what you need to be able to go through all of it. Any extra information I will not included in the course, as some people don't like an overflow and information that aren't really relevant and useful. But others like to know them just for the sake of knowing that. That's exactly why I'm adding the articles. However, now we want to talk about how we can improve our sense of vision, and it's correlation with the brain. As I said when we were talking about the sense of touch, I said that we're gonna mention consciousness a lot and it's not just for vision and touch For every single sensation, consciousness is a must, and I'm going to repeat it every single time to give examples So you guys can know what you need to do when we're talking about being conscious. So when it comes to vision, for example, in the book, the monk who sold his Ferrari, the Better Monks had this habit. It's called the roast technique, and every single morning they would get a rose and they would stare at it and watch all the details for about 10 to 15 minutes. And that's exactly what visual consciousness is. You are becoming aware of the details so you're not just looking. You are looking in depth and looking, and each and every single detail you can take a much time is you want As long as you see all the details that are on the rose or whether you're using something else, you need to notice all the details. Take all the time. You need to notice these details and be conscious of what you're looking at. And in the example of touch we talked about feeling the water when you're taking a shower. But moving on another technique that you can use for your vision is rapidly observing the details and then observing the whole. So the next time you passed by someone and you feel attracted to them, make sure to check out the details. Look at their shoes. Look at the color of their genes. Look at their top, look at their face, look at the details, but do it really fast. Start from the bottom and go all the way up and all around in a very, very brief time. B s quickest possible, but notice as much details as possible and then look at the big image. So don't focus on one thing but focused on the entire person. Of course, you can't do this every single time you see someone just do it at certain periods where you decide that you want to do it, because thes techniques are not things that you need to do on a daily basis. But these are things that the more you repeat, the better. If you want to do with every single time be my guests, you will be doing a great job. But most people can't, because at one point you will just forget about looking at someone and looking at all these details and looking at the whole. So make it a habit to do it every now and then. And of course, I'm gonna include in the course a lot of resources that can help with that. But for now, keep it in mind that these two techniques are essential for the connection between their vision and the perception that's going on in the brain. Now we're going to talk about our sense of taste, and I'm gonna give a very quick example. It's Saturday night and you decide to stay in. Stay at your place and you feel like you want to eat something. You want to eat a big meal filled with calories while you're watching your favorite show, for example, And let's say you got this meal and you started eating it. The minute you start tasting it, you will have inner joy. And you know what I'm talking about When you eat the thing that you've been wanting to eat for a while, you have this dopamine rush inside of you. You feel satisfied and you feel happy and you feel good about yourself. Just remember how many times you saw people eating and moaning How many times you thought People think that they can actually have an orgasm while eating? Because food has this huge effect on our brain. And let's keep one thing straight. It's not our sense of taste that's actually identifying the taste. It's the brain that is identifying the taste, and that is doing all these amazing things when we eat. And it's simply the link between the sensation and the brain, and it doesn't stop there. Our sense of taste is responsible for saving our lives when we want to talk from an evolutionary point of view. People in the past used to identify bad food and poisonous food through taste whenever they eat something, and they feel that it's bad they would spit it out. So our sense of taste also ensured survival. Now let's take a scenario. You lose your sense of touch. Has it ever happened to you where you were a little bit sick? And then you can taste anything anymore. So whatever you eat feels the same whether you get a burger or you eat a salad or you eat a toast with peanut butter and all taste the same. Why? Well, because you can't taste anything, and then you go to, ah, $1 restaurant and you order chicken for 50 cents. And apparently the chicken died long, long time ago. But when you eat it, you don't feel like there is anything wrong because you can't taste and taste and smell are very, very similar. But we're gonna talk about the sense of us men later. Now, when it comes to tasting, we can taste sweet, sour, salty, bitter and say free. Those are the five made flavors that our sense of taste can detect. So the perception of sweet oud is different than the perception of sour is different than the perception of salty and better and savory. Each and every one of them has different sensory inputs when it comes to their correlation with the brain, Each and every one of them simulates different neurons and different neural structures and networks inside the brain. And this is where we moved to the taste plasticity. How to ensure that your sense of taste and it's correlation with the brain are increasing on an exponential basis. And first things first mixing up your diet. As we said, there are a lot of different processes when it comes to tasting, Sweet is processed in a different way and sour in a different way than salty in a different way than savory. So when you mix up your diet and you eat different different kind of foods, you will be stimulating all the possible neural networks that you can actually stimulate. Second thing is to avoid processed food. There's not a lot of things that would go into processed food when it comes to taste plasticity. But processed food can have a bad effect on your brain and has a lot of other side effects related to cancer that if you can avoid, just do it because it's better for your health and also better for your mental health and your brain, energy and power and lastly conscious eating. So not just mixing up the diet and eating different days and different flavors, but also being conscious when you're eating something salty, being conscious that it's salty sea. Nowadays, most people, when they are eating there, are usually looking at their phone or their watching something. Nobody can just sit down and eat without looking at the phone or moving or watching something or listening to music. Just try it. Go cook something. Leave your phone in your room and go cook something. Sit down and just feed it. Every time you have a bite, you close your eyes and your focus on the flavor. And believe me, when you're first gonna try it, you're gonna feel that there's a certain level of discomfort because you've been using your phone in Netflix and other devices for a long time. When you were eating that it just became wired in your brain. But once you start take attention to your sense of taste, you will discover that this sensation can take your places when you're really focus on on what you're eating and what you're tasting people usually devour for, especially when they're hungry. They would eat food very, very fast without without pausing to actually feel and taste what's in their mouth. Doing that can increase and strengthen the relationship, the correlation in the link between our sense of taste and our brain. And now we're gonna move on to our sense of hearing. And just like all the other sensations, there will be a small article that talks in details about how the process of hearing works , but for now, explaining briefly how hearing works, basically our ears work to transform all the acoustic stimulus that's coming from around us . It travels down our air canals into a type of neural coat. Our brain can recognize this code, process it and understand it and make sense out of it. The vibration of the ear drum that happens transmits those vibrations to the cock Leah, and then the fluid and the ladder would start to move, and then the combination of the vibration and the moving fluid would be transmitted into the brain bear. It's gonna be interpreted and analyzed by the brain to make sense out of. And of course, going back to previous examples where we talked about how our sensations are related to Europe. Elasticity. There's a lot of things that you identify through your sense of hearing. When you hear a gunshot, you know that you need to move and that there's something going on. When you hear music, you want to dance. When you hear somebody calling you, you want to answer. When you hear somebody saying some erotic words in your ear, whispering it to you, you will get aroused. And all of this is coming from your sense of hearing. Now, of course, a big part of it is the brain's interpretation toe. What's going on? If somebody saying some erotic things for you and you understand them, you'll get aroused. But let's take a difference in air. You you only speak English and you meet a girl that speaks only French. And then she whispers Cem, sexual erotic stuff in your ear. But you don't understand what she's saying. Then you will not be aroused. But when the girl was speaking in French, you heard her, and when the girl was speaking in English, you also heard her. But the difference is your mind can translate and interpret English but not French. So when you heard the words in English, your mind interpreted the situation as a situation where you can reproduce, of course, as a basic instinct of mine. And that's why you got aroused. So hearing is also essential in each and every one of our experiences. All of our sensations are important, and I don't want to say one is more important than the other. They are all eventually complimentary. So now the question is how to increase your hearing plasticity? Well, first, something that each and every person does every single day, I think, listen to music. Listening to music was found to enhance your sense of hearing. The more music you listen to, the more developed your sense of hearing the connection between it and your brain will be. But careful to not listen to music on a really high volume, because thes vibrations can sometimes be too intense on the ears that they actually mess up the hearing sensations and you don't want that second thing is to have a certain kind of variety. People tend to listen to the same music every single time. I had this problem and I still sometimes have it. I listen to the same song over and over and over and over again. There is a song by Pink Floyd that I listen to for two years straight every single day, and this is not good. Variety is always good mixing up your playlist, adding different stuff to your playlist. Different John residue from music, different artists and bands is always good, because each and everyone each and every song that you're hearing will make you feel different. And when you feel different, there's, of course, different brain stimulation that's going on, which is eventually the goal, right and lastly, consciousness again focusing on listening. Try this following scenario if you have a song that you really like and year that you've listened to a few times but it again. But this time, close your eyes, block everything all the notifications on your phone and just focus on the song but the earbuds and just listen to it in details and try to take each and every sound that's happening by itself. So try to listen to the guitar playing by itself. Try to listen to the voice by itself, to the base by itself, to the keyboard and drums by themselves. Try to make each and agree sound that you're hearing stand out. And I can assure you that this will increase and strengthen the link between your sense of hearing and your brain a lot. And lastly, when we're gonna talk about the sensory integration, we are going to be talking about our sense of smell. Imagine the following scenario. You're walking back from work, you're hungry. You didn't eat yet and you're really like McDonald's. And then you pass by McDonalds and he smelled the food. Then there will be an automatic response in your mind that will say, Hey, I'm hungry. I wouldn't eat. And of course, you might think about why you shouldn't eat McDonald's. No, I'm gonna die yet. No, I don't want to pay for this like it's not time to pay for this. I need to say the money, but most of the times your sense of smell would be too powerful for you to just say, Let it go. I'm just not going to get anything. Hunger, which is a physical function, can be affected by our sensory system and in particular, our sense of smell. When you smell something good in terms of food, you will get hungry. Has it ever happened to you where you went with people? To a restaurant or someplace? And they asked you if you wanted to eat anything. But you just ate