Oxbridge Studying Masterclass: How To Study Like An A-Grade Student | Benjamin McEvoy | Skillshare

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Oxbridge Studying Masterclass: How To Study Like An A-Grade Student

teacher avatar Benjamin McEvoy, Creative Entrepreneur

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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

14 Lessons (2h 11m)
    • 1. Welcome To Class

    • 2. How To Structure Your Studies (Primacy & Recency Effect)

    • 3. Build Strong Habits With Loss Aversion & Social Accountability

    • 4. How To Become A Time-Boxer (Gamify Your Studies)

    • 5. How To Manage Your Energy (Pt.1)

    • 6. How To Manage Your Energy (Pt.2)

    • 7. How To Put Study Systems In Place

    • 8. How To Build A Memory Palace

    • 9. How To Use Strong Imagery To Remember Stuff Easier

    • 10. How To Effortlessly Remember Dates & Numbers With The Peg System

    • 11. How To Never Forget A Thing With Spaced Repetition

    • 12. How To Hack Your Motivation With Mindset Techniques (Pt.1)

    • 13. How To Hack Your Motivation With Mindset Techniques (Pt.2)

    • 14. Resources To Download

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About This Class

I am going to teach you how to study like an Oxbridge student.

You will learn how to study more effectively and efficiently, learning more deeply in less time.

You will learn study techniques in this course that will vastly improve your learning for the rest of your life. Some of these tips are tiny tweaks you can make to your current routine, others are complete mindset paradigm shifts.

These are the study habits and techniques that I used during my time at Oxford University. After university, I used them to learn Japanese to conversational level.

Whatever you want to learn, whether you’re studying for finals or teaching yourself computer programming, these tips will help you.

You will learn:

  • How to be an active learner
  • How to write A-grade papers
  • How to learn more in less time
  • How to make your studies enjoyable
  • How to construct a photographic memory
  • How to create a lifestyle that enhances your learning

Meet Your Teacher

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Benjamin McEvoy

Creative Entrepreneur


Hello, I'm Ben :) Essex-born. Half-Irish. Oxford University educated. Writer. Introvert. Bookworm. Split my time between Tokyo, Vienna, and London. Love Kobe beef, vinyl, and teaching old dogs new tricks. 

I'm here to help you become a better academic writer. My first course here on Skillshare is called 'How To Write A Personal Statement For Elite Universities' - check it out if you want to learn how to sell yourself so effectively that you get invited to interview by institutions like Oxford and Cambridge.

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1. Welcome To Class: schools and universities spend a lot of time teaching you what to learn, but almost no time at all. Teaching you house alone on that is what this short course is all about. I'm going to teach you how to learn more effectively and efficiently so that you learn mawr and you learn more deeply. In less time, you're gonna learn to study like an Oxford student because this course contains the battle tested techniques that I picked up during the course off my academic career at the University of Oxford. I also put them into effect in order to reach fluency in Japanese. I've tested everything in this course myself on, but now I want to pass them on to you because I've passed these techniques on too many people before on no matter what the subject, whether your computer science student, whether you're an artist, whether you're a professional athlete, all of these techniques will come in handy, yielded to make your learning more robust, more effective, more efficient. Your class assignment is to put five of these study hacks into practice. Choose to that really attracted Choose to that somewhat repulsive andan choose a random one just for fun. Of course, if you stop this course, maybe I don't 10 minutes into it, 20 minutes into it if you don't finish this course because you said, Hey, that's actually a great technique and you immediately put it into action and you immediately benefited from cutting down your study time. But remembering more than I would consider that a huge success. This is a short course, but what I'm gonna do is I'm gonna keep adding to it over time. But the main stuff is here, the core stuff, the most effective stuff, the stuff that's gonna make you a better student, more active student. It's gonna help you build an enjoyable lifestyle that is effective and aids your study. Make sure you download the workbook at Benjamin. McEvoy dot com forward slash study resources Completely free. It's crowned with goodies, is crowned with extra info. It's ground, a little assignments and everything that's mentioned in this course is there compiled for use. It's easy. You can just click over and follow it. So if I recommend an app like I'm gonna be recommended, quite a few of those you can find it in the course workbook that all laid out for you says , get that that's important. As have a very quick bird's eye view off What we're gonna cover, we're going to look at how to structure your studies. We're gonna talk about the primacy and recency effect the psychological principle to keep in mind when structuring your studies. No more long study sessions. No more binges that leave you crying at the library of midnight. Know we're gonna be very, very effective. We're gonna learn about time boxing Pomodoro as we go to learn about memory palace techniques, how to remember stuff so that you can write better essays. We're going to learn about the peg system, different types of pig systems for remembering long numbers effortlessly. We're going to learn also about diet and, like different lifestyle techniques and supplements and stuff that can give you a competitive edge. Gonna learn about from systems you can put into place how to manage your energy. We're gonna learn about space repetition. We're gonna learn about how to develop a photographic memory on how to basically have set up an approach to studying that will serve you for the rest of your life. If that sounds good to you on. Do you want to get a competitive edge and improve your study techniques? Then I'd like to thank you very much for taking this skill share course with me. This is my second skill share course, and I've got many more coming soon. My name is Benjamin McEvoy. Lovely to meet you on. Let's get started. This jump it, of course. 2. How To Structure Your Studies (Primacy & Recency Effect): we're going to start this course with what I believe to be the most important tip for how to structure of studies. This will be foundational. This philosophy that you're about to learn will vastly improve your approach to study. And it will make you more effective and more efficient, so you'll get more and better quality study and done in less time. Now, I know I said that. I want you to take maybe around five ideas, five techniques from this course on apply them. But to be honest, my aim here is if you stopped the video, if you stop the course after just this module, the very 1st 1 we'd both be very happy because you'd have the most effective approach to your studies. You wouldn't need anything else. Everything else is a bonus. We're gonna start with my favorite Now. The thing is, most students are studying completely wrong. So when I was a university, there was tons of students who they would lock themselves in the library 8 to 10 hours. These were people who would deny themselves toilet breaks because they, you know, they cram in their traditional what you'd expect a Kraemer to look like no toilet breaks. They starve themselves. And you'd see these students like crying outside the library at midnight because they can't get enough information in their head. But the problem is, if you ask these students like how long did you study today? They said, Well, you know what? I studied eight hours today. These students were not studying for eight hours, and now they were going on Facebook. They were scrolling through Instagram. They were talking to their friends of gazing out the window. Andi, realistically out that huge rock of time that a hours how much studying was actually done. I usually I think when I look at these students, you've got about 20 minutes of studying in, which is a humongous waste of time. You've lost the whole day for 20 minutes, and realistically you can with this approach that about so you you can go to the library for two hours and you and all those two hours will be golden. And then you can leave early and you can get on with your life and your you'll be way happier way more effective than a student that's locked them in the lock themselves in the library for about 10 hours and learned nothing. And when it comes to your study in there is one adage toe. Always keep in mind. Always remember this when you sit down to study on when you try to plan out your studies, input is crap. Retention is King is no about how much you can stuff in your head. It's about how much you can keep on how much you can remember. So when it comes to your study in, we really want to emphasize reviewing on, we want to give ourselves more chances to review what we've already learned to try and cement information that we've already gone over. There's no sense, just like a steam liner, just going with all the information going through the book and trying to cram as much info in the head as possible. I'll give you a scenario. For example, just say you've got an upcoming trip to Tokyo and you want to learn some Japanese. So you look up one of those word frequency lists like 1000 most common Japanese words, that sort of thing. Whole books are written on this. You can find this now imagine you go through and you try to cram all those words in your head and try and get a win Yet then you go to Tokyo and you can barely even remember how to say can eat you up. However, a different approach. Just say you scaled it way down on you. Chose a smaller list. 250 words. Let's say no 1000 on your approach instead of just shoving them all in your head. Just say you study these for about 20 minutes. Then you go take a break. You go do something fun. You go for a run, talk to a friend or whatever. 5 10 minutes later, you come back. You spend another 20 minutes and during that 20 minutes you'll spend a portion of going over what you've just looked at. Then maybe you learn a few more, take another break, maybe go eat something, you come back and then you review what you learn in those two previous sessions and then you will learn a little bit more. Then you're done. You go about your life. You go do something else really book, go to cinema. Whatever. And then before bed, you spend at no 10 minutes going over what you learned that day, and then you have a nice sleep. And in the morning, you know, maybe first thing in the morning, maybe over a coffee has been enough 5 10 minutes again looking at what you just learned without adding more information. Now, if you do that approach, unlike the person who tried to stop 1000 words in their head and then floundered when they got to Japan, you will be able to order drinks. You'll be up to greet people. You'll be able to introduce yourself. You might even be able to have very small basic conversation. Your pronunciations are perfect. You might not fully understand the grammar. I mean, you definitely won't is a very hard language, but you will actually remember the phrases that you want to use on your trip. So which scenarios better? The 2nd 1 obviously, is way better. You spent less time studying and you're more effective, and you were more likely to remember your study. It's a better quality of studying a lot. People will fool themselves and think that duration is equated with hard work and a lot of people, and I think they've got a look busy and I've got a clock in a lot of time in order to be effective or to be seen to be studying, really, The most effective students are the ones that look the laziest. I mean, we all remember that kid who got top marks in school but barely seemed to study. It probably looks quite arrogant. People didn't really like that kid cause they just thought he was naturally gifted. Not really. I don't think that kid was naturally gifted. I'm talking because I thought this was May on. That kid just had a better approach to study in where he would get better quality studying in less time. Less time is more effective, and the reason it's more effective is because we work in with how our brains actually work . We're not like computers. We can't just input loads and loads of data and expect output it easily. We have to keep giving ourselves lots off touch points with information. Lots of reviewing. To be honest, when you're learning the language, the most important thing is just to have a certain amount of dream sleep cycles to consolidate information, so it might take time to learn some information, but not like a big binge like crime in session. Not that sort of time. Just lots little and often is key. This phenomenon actually has a name, and it's called the Primacy and Recency Effect, and it basically states that were more likely to remember things we see first on things we see last on, we usually forget the stuff in the middle. This holds true in all walks of life. If you think about movies, we're way more likely to remember the beginning and end of the movie on. A lot of stuff in the middle gets forgotten. So this is something filmmakers have to pay attention to, something they consider when filming the movie, right in the script and all that sort of thing. This holds true even in job interviews. It's unfair, but people who are hiring are more likely to remember the first candidate that walk through the door and the last candidate on there'll be a lot of people in the middle that they just forget about. It's the primacy and recency effect. So what we want to do when we're studying is to give ourselves lots of primacy, lots of entry points and begins on lots of recency. Lots of endings. So lots of sessions we want to keep hit in those points because we're more likely to remember that this means we need to break our studies up into manageable chunks that are structured in a very specific way. And we're gonna look a structure. And now, now we're going to take an example. Just say you're studying for one subject for six hours a day. I'm not, you know, necessary saying that that's a good thing that you don't have to study for six hours a day . Some days you might only have time to study an hour or two hours, 20 minutes, whatever. This is just an example, and you can adjust the times to whatever you have to keep the philosophy of the same. So let's have a look. So if you study in six hours a day to say you've got a nice Sunday, you've got a nice block of time where you can just be like, yeah, I'm gonna bang out my studies. We're going to break your studies down into chunks. Just say you got six hours. That's six study chunks on the first study Chunk is going to look like this. The 1st 5 minutes you are going to review any material to do with the subject that you learned on a previous day or a previous study session. After that, the next 45 minutes are going to be learning new material. Then five minutes following that review, everything you just learned in that session. Okay on then. You have five minutes as a brake on what you're gonna do. Any break out of notes up to you. Go for a walk, maybe get a snack or drink, talk to a friend very, very quickly. Watch a little video. I think it's good to get some circulation and get some movement and stuff. Get some water. Maybe you want to get enough coffee or something? I don't know. Then you go into the next study chunk on the opening five minutes off study chunk to you're gonna be reviewing material from the first study junk. What you just looked at on Ben next 45 minutes. That's when you learn new material. Then five minutes you're going to review the material in that study junk. Then you have a five minute break again. Then come study chunk 35 minutes, reviewing from the second study chunk, then 45 minutes looking at new material and then five minutes reviewing that new material in a five minute break. At this point, you wanna have a bigger break. If possible, this might be 30 to 60 minutes. Might be more might be less, but it's a bigger break. You. It's good to be active during this. So if you want, if you hit the gym that's a good thing. You might want to go for a quick run. You might want to stretch. Maybe you want to eat some food, read a book, watch some TV, whatever. This is a big break. Then, after your big break, you'll have study Chunk four, where, as you guessed it open in five minutes. You're reviewing material from the third study. Chuck that study junk before the break, Then the next 45 minutes. Learning new material. Five minutes. Reviewing five minutes another break, then study chunk five. You see where this is going? Five minutes Reviewing reviewing the material from the previous study junk. 45 minutes. Learning the new material. Five minute review off that junk and then another five minute break, then study junk. Six. The last one. This is where you're not learning any new material whatsoever. You will spend 40 minutes and review everything from all of this study junks You did that day. Now, obviously you will adjust it. So, for example, just say your study chunks can only be 20 minutes a time. Then you know you might spend three minutes reviewing you might spend about 15 learning new stuff in another three or so going over that chunk. So you adjust, but keep the philosophy of the same primacy and RECENCY REVIEW NEW MATERIAL REVIEW BREAK REVIEW NEW MATERIAL REVIEW BREAK REVIEW New Material Review Break This is a study effectively on this wall. I used the example six hours, but to be honest, you don't need to study six hours when this is your approach because you'll be so down effective. Make sure you have ah lot of reviewing. Okay, so with this approach, you want to be quiet, highly structured. Okay? You want to is and this is another mindset shift will serve you well. Consider yourself as your own television broadcasting company. Now, if you think if you turn on a channel CNN, BBC, Cartoon Network, whatever sky, they have quite rigid schedules. So I don't know. 10 in the morning news 11 Some boring documentary 12 30 kids cart in one o'clock drama And in between these shows, they have bad breaks. Don't now. They don't have random ad breaks whenever they want. You're not just watching Tom and Jerry, and suddenly there's an ad for some cake and stuff like that. These are all structured what you're going to be watching and the brakes are planned. Preplanned. And this is important. You need to do the same. When it comes to your studies, you don't just wing it so you don't just halfway through a study chunk, decide that you need an ad break on. You go on your phone and start going on instagram and Facebook and stuff like that. You have thes breaks planned in so I can show you like a random day for me. When I was studying in my third year at Oxford, I was studying English What my broadcasting schedule would have looked like. You can see here, for example, and this is a big day. No everyday look like this. Obviously, this would have been like a preplanned study. Day 9 a.m. I would have been looking at Chaucer work from him, and then 10 would have been looking at a Gawain and then 11 looking at a poem called Pearl on then 12 there'd be a lunch break. Involvement exercise 1 30 ish. I'd be revising all the morning material on, remember. So when I'm just look at the 10 a.m. I'm looking at a poem called Gawain and The Green Knight. The 1st 5 minutes of that, I am looking back at the choice of block, you know? I mean, and then I get the new material or review that. And then I look back at what I did in that block off the lunch and after I've revised the morning material around two. I'd scheduled in some done some of his poetry around three. Alexander Pope, around four. Dude called Earl of Rochester around five. Break for dinner or social stuff. And in 6 30 I'd be revising everything studied during that day. This is what this is my broadcasting schedule. Now, how do you schedule this sort thing. You want to get yourself a diary, Andi, Anything can work. You could use Google, one of the Google resources. You could use a calendar on there. You could use the Google docks. You could use a scrap of paper. I like a physical diary that shows me the view of the day on all the time slots for a day. But in the context of an entire week on, I like a barrier that could also show me my entire month's at a quick glance. So if you look at this diary I've got here and links to every resource material on all that that I mentioned in this course will be abenjamin McEvoy dot com forward slash study resources. So just go there. Whenever you see something mentioned, it will be there. You can see with this diary, you can see you open it and you've got the whole week in front of you. Sunday Monday, Choose away through to Saturday on What I love about This is you got time slots from five all the way through to 10 so you can really become your own broadcasting company and say right from 9 30 to 10 30. I am studying this. Keeping in mind that study techniques, the primacy recency effect that we talked about Andi Not only that, but you can set goals for the day. So here I would put the main thing. You gotta study and you can break down your priorities, which is I just love this. If you can't get hold of this specific diary, you could just do something like this yourself quite easily. You can print off your own calendar or you can just draw it yourself. Think is very important. So what you do is you take a Sunday evening, maybe this takes an hour. Who knows, maybe takes 30 minutes. Use you're winding down from the week, maybe put some music on, you know, being relaxed and enjoying the process. You plan out your whole week. Do you have to stick to it as the week goes on? No. Because life happens and you can readjust. You just scribble out and readjust there. But you need to have a rough idea of what you want to get done for the week. So I have a goal for the week. What do you want to study? What do you want to learn, put some priorities here. And then what I love as well is if you flip through, you can see on entire month as well. And then you've got goals for the month on action steps to take so you can break it down. You might be like, Oh, I need to study this So but then break it down into these modules. You'll know exactly what you're months going to look like as well, some of that. You've got a little reflection, period, and you can do this weekly, or you can do this monthly. But basically it's important to celebrate what you did that month. You might put a few different achievements down. You might also try and come up with some mental blockers or distractions that got you and ways to overcome them. Maybe talk about how you treated yourself, rewarded yourself. We'll talk about that another time as well, because that's important. But basically, when you study and if you take just one thing away from this course, remember the primacy and recency effect you want to maximize reviewing tree itself like a broadcasting company where you schedule your time ahead of time I'll see you in the next module, where we'll talk about two of my other favorite psychological principles when it comes to study. And we're gonna talk about how you can use a loss aversion on social accountability in order to be way more effective and efficient with your studies. 3. Build Strong Habits With Loss Aversion & Social Accountability: against the next technique is one of my favorites of all time, and it takes advantage off to psychological principles that will make it very easy for you to create new habits. These psychological principles are loss aversion and social accountability. And now, when I first discovered this technique, Andi, there's an app connected as well. Which artery about in a second I wanted to do this is I think it's a bit over. A year ago, I wanted to do a gratitude challenge where you express things that you're grateful for every day a lot of people talk about the power of gratitude and how it can boost your mood and like improve your life, all that sort of thing. Change your outlook. So I thought, I'll do it now. I've tried to do gratitude challenges many times before, but I found that after about three days, I am Mr Day, went back maybe a day and then would just forget about it, and I drop off on. The reason for that is because habits are very hard to build once you built them. They're hard to break, but there is very hard to get a new habit solidified because we are creatures of comfort. We don't like change where and it's hard to change. This is why you see Jim's packed in January but empty again in February. This is why most people can't read a book a week, let alone most people don't even read a book since college. This is why basically a lot of people stay the same year in year out. And yet I found a way to build habits effortlessly. So when I did this use this new technique, I ended up staring into my camera and expressing things that I was grateful for for two weeks, and I kept the habit. I then used this habit technique. Teoh, you know, build a consistent writing habit. I used it for language learning. I used it for exercise, stretching, cooking, all sorts of things. Also, the habits that I wanted to create and then the thing is, is takes advantage of this idea off loss aversion. So when you think about creating a new habit, a lot of people think about what they're going to get, so they're like, you know, if I go to the gym 3 to 4 times a week, I love a hot body or if I read a book a week, I'm gonna be more knowledgeable and interesting on go. If I cook for myself instead of take having take out ongoing restaurants all the time, I'll be more healthy. I feel more alive, off, feel more vibrant and energetic. Isn't that motivation enough? Well, according to many studies, No, not really. So I'll ask you a question. If I said you gotta read a chapter off this book on, I'll give you $5 if you finish it or if I said You gotta read a chapter of this book, but I'll take $5 from you if you don't finish it. Which one is more effective and more of a Um, if you said the 2nd 1 you'd be correct. There's two types of motivation. Is the carrot and the stick. The carrot is the promise of a reward. Now that's not as effective as the promise of punishment or failure. This is called loss aversion on. There's another principle as well called social accountability. In addition to us being more motivated at the potential of losing money, we're also more motivated. We know people are watching So when I learned about social accountability, I read this many years ago in a book called The Four Hour Chef by Tim various, who had the good fortune to meet at Oxford. Andi. He wrote about no, only putting money on the line so that you do things. But he wrote about letting people know about your goals on what habits you want to solidify . When I learned this information many years ago, I did nothing with it. Now I think it was because I was scared. I was scared that the prospect that was a very real possibility I'd lose her money on. I was scared. I might look silly if I told people was gonna do something and then ended up not doing it. This is why it's powerful, because if you commit to both those things, you're much more likely to see the new habit through that you want to adopt. So that's where this app comes in. The APP is called Spar on, and I'm not affiliated with it. I'm just a huge fan. Andi is Amazing is one of the most addictive, rewarding APs ever. It's a challenge AP. There's a nice little community on their on what you do. You can look up different challenges. You can even create your own. I've created many of my own ones. There are meditate, everyday challenges that are running challenges, weightlifting challenges, eating challenges, smoothing, smoothing, making challenges. There are reading challenges. I've done several reading challenges, writing challenges, anything you can think off and anything you want to do. You can create it, and there's a nice little community. There are people who will hook up their bank arts. Andi, if you miss a check in so because what you do is you will check in to show that you've done the action. For example, if you're in a challenge that wants you to write 500 words a day, you will show video proof. Here is what I wrote or hears the word camp. And if you don't do that, your bank takes a hit on Did. It's usually anywhere from about $3 is a penalty. If you miss Teoh anything, really, there's some big ones on the fund. The fund thing as well. It's not. Only this is taking on each off loss aversion. Not only does this take advantage off social accountability cause. It's a social media app, and there's a lot of people involved. Everybody's egging each other on and motivate each other. It also does reward you because if you successfully stick to the habit, everyone who didn't who took a hit, their money that they lost goes into a pot and it's split among the winners. So I haven't won too much money because that's not what it's about. But I've run. It won about $70 over the course off, you know, many challenges. That's a nice little bonus. Obviously, that's not why you do it. And it is the loss aversion that motivates you more. Then the promise of potentially being have to split the pot. But there's three things there. Andi, if you do this, it makes it so much more likely that you adopt. The habit is extremely powerful and effective. The only thing that you're gonna be fearful off is the fact that if I don't do it, I will lose money. Just go with it, I say, without thinking too much. Start putting some money on the line. Start putting. You're making your intentions known, and you will get the habit that you want, because this is a very powerful Jedi mind trick for studying. There's a lot of people who have actually already hosted challenges, people that you might know if you know Ryan Holiday. He did a 30 day stoic challenge. If you know Jeff Coins, I think he did a write 500 words a day challenge. There's Lance Armstrong. He did a cycling challenge recently was really popular. Thousands of people in that one on Like, as I said, I regularly do challenges you're welcome to follow May keep up to date with that. If you want to join him, my challenges and you could also create your own. So when it comes to your studying, if you can find a way to incorporate loss aversion into your studying, stack your habit. Stack on Social Accountability twin, that with what you already know about primacy and recency and reviewing and you will be unstoppable. And in the next module, we're going to learn how to become a time boxer and how to game. If I Your studies, see that 4. How To Become A Time-Boxer (Gamify Your Studies): the next two principles we're going to talk about almost still like an unfair advantage. They are time boxing on Gamification. Many students will turn up to the library with, like an armful of books, their computer, a note pad and they just like That's it. I'm going to study for the next eight hours. It's a study day, or some really ambitious people might choose to 12 hours or something. Day dreaming is common even in top universities like Oxford, Cambridge, Harvard. I know I did it on The next two principles are going to try and overcome your proclivity towards daydreaming and get distracted and all that sort of thing. A lot of people will go to the library, and they might spend 8 to 10 hours in the library. There might be crushed red bull cans everywhere, but you shouldn't be fooled because they are not. As I've said many times before, they're not studying straight for that entire amount of time. A lot of time is wasted, and that's because our human, our ability to concentrate the human concentration span isn't like infinite were not robots . We can't just grind it out, so what you'll do is you'll go to the library on without a solid plan. You just say, Yeah, I'm gonna I'm gonna study for hours. And then what happens? You start going to click bait websites, you start texting friends chitchat in, you know, doing all sorts of things that are work because, really, we're set up to seek pleasure. And after a certain amount of time on this time varies depending on person. And what, your study in subject all that after a certain amount of time, Our concentration Just Windle's. But is a principle that we can take advantage off when it comes to study in that the Navy seals have known for a long time that the S A S have known for a long time. That they do in the army on that is to take rests before you're tired. So in the army, they'll be jogging on. And these guys come job for hours and hours and hours, but at the hour mark a bit before, about five minutes over 50 minutes, 55 minutes. They take regimented pre scheduled breaks. Even if they can keep going, they're going to sit down, take their pack off rest their feet for five minutes on boom and then up again. And then they have a better quality longer run on. It just works with anticipate in pain points encountering before you get too. So that's what we're gonna do is study Now there's a principle that I love that goes under a lot of different names. Some people call it Pa Maduro's a lot People call it Time box in, and that's basically you have a preset amount off rounds like a boxer. So just so you go in and you're going to study for 40 minutes and then, you know, after 40 minutes that you're gonna take a five minute break where you can do anything. In fact, you should do something fun, something that you normally goof off with. We've kind of set this before. It's like that ideal schedule. But this is just like its rating on it and expanded on it a little bit, and they take another 40 minute block on in a five minute break, Maybe study 40 minutes again. Then you have a longer break for 15 minutes. Okay, It doesn't have to be like that. 40 minutes on, five minutes off could be whatever you choose. But the point is you schedule the goof off time yourself, and what you do is when you're in the 40 minutes or 30 minutes will have what every you've designated as your long block of study time. All you're doing is studying. You are pure focus on your studies on. I think this is. This is an intense style of working that's extremely effective and it cuts down your overall study time. But it also is a lot easier to study like balls to the wall really hard. If you know you've got a little break coming up and then what you're gonna do is we're gonna schedule things that you like as rewards. This is where Gamification comes in. There are two great absolution downloads right away. One is called Forest and the other is called her bit ago. Now, Forest really works with this time boxing Pomodoro technique. Really Well, what you do is you have this virtual forest or virtual plot of land where you can grow a forest. You set the time How long you want to study on, Then if you hit that time and you can't use your phone Otherwise it will mess up your fail . You'll grow virtual tree on if you fell, your tree withers and dies or whatever. And then what happens is you amass a certain amount of coins where and also a very pretty virtual forest, which you could decorate. I don't know. It's like a video again on with those coins. You can actually plant real trees in the real world if that's something motivated. I like seeing a forest full of trees. It shows me that I've been productive on another, is called a bit ago. A bit ago is basically an RPG, but for habits and tasks, day, daily goals, all that sort of thing on. Basically, it's kind of like a giver played Pokemon, where you're kind of grinding it out and get in upgraded skill levels, and you get a new like monsters, new coins, new orders. So I play Pokemon in ages, but RPG like interface, where you have a character on you put being your goals for the day on. If you take them off or viewed hits on habits, then you get rewarded. You can level up. You can get like a new animals and coins It's all very, very geeky, but it's a lot of fun. You can join guilds with your friends so you can team up. That's the really exciting thing, because when you team up, if you don't hit the tasks that you need to do, the whole team suffers and takes it here. This could be really addictive, and you can really, like, really hack your life and end up being like super successful in the real world just because , especially if you like video games because it is a little video game, it's like the rewards are built into the game itself is regal. Basically, just try and make a game out of everything. So when your time boxing, try and see, Can I complete X amount of tasks or certain amount of tasks in this block? Give yourself goals and deadlines, small ones that you race against and kind of racing against yourself. Maybe you have a friend who's also studying. You could make flashcards and try to make a game out of it, and you have, like a point system and the winner by the other person. I don't chocolate bar or something like that. You could even do what I did with Japanese, and you could have like a Dungeons and Dragons style like RPG style battle. She I don't know what you'd call it, but basically I had marked down all the different things that I wanted improve on. When I was studying Japanese reading, writing, listening, speaking Andi, I wanted to give myself like skills that could level up in like a kanji. That's their Japanese characters I wanted. Kanji is an attribute, a skill that I could build up. I wanted pronunciation on and I had certain tasks. It would be like Do X amount of flash card today, or do or watch X amount off a TV show in an immersive way where I'm studying as well or schedule a lesson. Andi, different hit in different goals would give a different level off like XP or points on. I tell you what there's again. This is super geeky, but that really motivated me for a good five months to keep going because it kind of game ified what would have otherwise. Bean sometimes a bit dull experience because I do love learning languages, but it can be a bit grinds on time, so the solution is to gain. If I your studies, basically, the more fun you'll have him when you're studying, the more studying you're gonna want to do and the more you'll remember. So make a game out of everything. Give yourself rewards for hitting goals and you'll find you have an unfair advantage compared to your peers, you'll get way ahead in your study. At least I know the I would. And if you want to learn more about Gamification on habits and stuff, I highly recommend you check out Thomas Frank Skill Shit courses. He's got 21 on productivity on, one on habits on. He talks about things like a bit ago, more in depth, very interesting, highly recommended. 5. How To Manage Your Energy (Pt.1): So you're gonna want to get used to contradictions because it's next piece of advice seemingly contradicts what already talked about about planning and scheduling. But such is life where two things can, seemingly contradicting each other, and they can seem to be completely opposing saying two different things. But they can both be true. Andi, that's the case here because this next piece of advice is to manage your energy. No, your time on now until I hit on this principle on, I found this principle from Scott Adams, his book How to Fail Almost Everything and Still Win Big Great Book Until I hit upon this principle, I waas pretty much existing in a state of stress all the time because I had planned everything for my studies and my work down to the minute, which actually can be really good. If you have a schedule, have a planner that can work for a lot of people to cut anxiety down because you know what you need to do and when you need to do it perfect. But that's not good for some people. Some people are high on trade neuroticism who are easily anxious. This can actually be overwhelming, and it's overwhelming because what happens when life gets in the way and life does get away ? Sometimes you can't hit an exact goal or an exact schedule all of the time. For example, if I had penciled in, I need to write 2000 words Thursday 11 until two. For example, If I didn't hit that, I'd be miserable for the rest of day. Oh, I'd be really anxious about doing so. My estate was really dependent on with our hit, these preconceived time constraints, which, and again they can be good. But there's a law that applies the law off under scheduling on it can actually be better if you're going to schedule your time and planet stuff, it can be better if you schedule less than you think you should do, because that would take the stress off and give you ah, buffets and room to play with. If you're scheduling from six in the morning till 11 at night, that could, for some people, end up making more stress because you might not hear everything on you might feel like a failure if you don't hear everything on the thing with schedule in activities in time and stop instead of energy is once you hit the goal, you just kind of in a state off. Well, what's next? You know, I mean, it's not as that's why. So what does it mean to schedule your energy instead of time? Basically, it means you want to put the tasks and things you need to do. Onda correspond them. Two different cognitive levels and ability. So, for example, the most demanding tasks you need to do for the day you're gonna put them when you're at your peak, your cognitive peak. For most people, this is first thing in the morning. So your most demand in task you're gonna put it right when you wake up. Brian Tracy calls it eating that frog. You get up and you eat that from you tackle the first thing you want to do that. Some people, they might have a quick run get refreshed of a very light breakfast. And then boom goes straight into most demanding task. On this also means that you might want to put less cognitively demanding tasks at times where you typically aren't functioning fully. Like, for example, most people have a afternoon or post lunch slump, which can largely be avoided if you follow a diet that's lower in carbohydrates, or at least simple carbohydrates, hiring proteins and fats, which will talk about in a minute. But just so you have a post lunch slump, you know, then you put some rope administration work, you know, stuff that you don't have to think too hard. Fall on my problem as well. Because I was an idiot is I was scheduling a lot of admin work first thing in the morning, and then I was trying to do creative or cognitively demanding work when I was in a slump when I wasn't at my peak. So your levels, you're where you're gonna go, where you're gonna wanna put your most demanding tasks were very dependent on you. So the most important thing is you monitor when your pick some people, this might be in the evening, even, But you have to become aware and then try to manage your energy instead off your time. Obviously, you can try and combine and do both, but if you're only managing your time, you're missing out a very important piece off the puzzle. So let's talk about food quickly, always going to talk about adopting a brain food diet because it really is true that you are what you eat, and you can tell how a person feels by how they look on and the way you eat will get different results. If you eat fast food all the time and you don't exercise, you look sloppy and you'll feel sloppy. Might feel a bit gross. You might feel slow and sluggish. Now, if you're eating for athletic or physical appearance, for example, just so you want to hit sub 6% body fat, which I've done, you're actually also not going to feel great either. You might feel quite tired because you're in a calorie deficit. You're gonna feel sluggish again. And you feel irritable because maybe you have low glucose levels. You kind of just need more feet. Now, if you're if you wanna eat for peak academic performance, you don't want to go for either of those two on. I think this is the optimal way to eat because you end up looking good. Very good. You might not be getting on a stage a a fitness model show with ripped up washboard abs and stuff, But you're gonna look really good. You're not gonna look sloppy, and you're gonna be feeling great. And so you're eating full cognition. Improved cognition. So what does that look like? Well, firstly, that looks like before you, doctor New diet. It looks like just keeping a food diary, which you can do on your notes app where you can have an actual physical notebook. But I've found that keeping a food diary is quite difficult for about week because you have to be completely cognizant of what you put in your mouth. But it gets easier after that. And then after a couple weeks of keeping a food diary, you kind of contract without monitoring it without noting it down. But it's important Teoh track what you're eating at the moment and then try to pinpoint your energy levels and how you feel after certain things. Like, I didn't even realize what foods were hurt in my stomach until I get the food diary and noticed that a certain amount of time after eating this and that I started to feel pain in my stomach, which is obviously something you don't want to do on it. I was able by keeping a food diary to pinpoint, like my personal superfoods, for example, Steak, broccoli, that sort of thing. That stuff that makes me feel really good makes me more energetic. So again I'm gonna contradict myself here on I'm going to recommend you a diet that I think will be good for most people most of the time. But again, it is all about individual differences. So you have to monitor what's good for you, because what I say was good for me on this is a diet that I used when I was studying for finals in Oxford and did very well. This might not actually work for you, but it's worth a try because people have recommended it to have bean very positive about. So there's only a few principles to follow cause we don't complicate things, but a good way to start to start thinking about how to eat for academic performance is you want a diet rich in healthy fats. What is a diet rich and healthy fats look like? Firstly, it means a lot of fish you can supplement with fish oil. There's some great supplements I like. The bar leans one it taste delicious is like a fruits movie. Very high quality fish oil on. It also means in more fish. So I tried to get fish at least three times a week. Tunas Great Sammons. Great mackerels, Great card, all that sort of stuff. They want these healthy fats, and what you'll notice is your joints will feel more lubricated. When you build up enough healthy fats, you'll feel more mobile, flexible, and you you feel a nim prove and improved mood as well. There's something about If you're deficient in omega threes, you don't realize where your daily mood could be at. You could be pretty happy and positive rights most of time. If you just ate more fish, it's great brain performance. There's tons of scientific studies, really good ones that show the benefits you know, already in a bunch of fish each week. That's where you start. In addition to that, you can get a lot of healthy fats from nuts. Now you're gonna want to be careful, because nuts are quite high in calories, so it can be easy to overdo it if you have too many handfuls but Brazil nuts of great and they're a great source of selenium. There's also pine nuts, which is great. I found that they really good for energy. For some reason, this might just be me and might be a peculiarity. Haven't looked into whether that's backed up by science, but I have noticed it on. You also want to try arms. They're very good sources that peanuts are okay on DSO. You want experiment with a few of those walnuts of good as well, and there studied there plenty of studies on walnuts on their ability to improve cognition on memory and stuff like that. Another principle, this is one that I follow is to stay away from simple sugars, at least during the day. Now I'll have simple sugars after a demanding work, out with weights or after a long run, because I want to replenish lost glucose. But for May, I've noted I have fiercely debated with many people. This is why it is individualistic. I've noticed that if I stay away from complex well, too many complex carbs and definitely away from sugars during the day, I will have more sustained energy and no, no, like massive crashes, no slumps is quite stable energy on in at night, I'll have something that's spill up simple sugars, usually a desert type thing. Again. This is not healthy advice, but you could go a bit healthier by making it lots of fruit. And so far that I usually get a sugar crash, which helps me sleep on Plus C heats up stuff like bananas. You get a lot of serotonin and dopamine released. You feel good, Andi, you can sleep, so I found. That's really good. Now, however, I have found many people are completely opposite some people, very sensitive to sugars on. They found that if they can't concentrate, having a question or having some chocolate again, not super healthy advice give them some energy, a burst of energy for like 40 minutes. Quite jealous of these people because I do like sugar and if I could have it and it didn't make me tired than I would, So this is where you go to experiment a little bit. There's nothing wrong with most foods. It's usually about timing on bond. You know, moderation basically, and just knowing how each food benefits you, you want to eat things that are going to improve you 80% of times the 80 20 rule. Sure, you go out with your friends. You going to restaurant? We want cheesecake. You know, it's not the best thing for you. Well, it's 20% of time or 10% of time. So that's OK. And you know what? It might relax you on. Then you get up early and hit hard again, stable energy during the day. So lots of experimentation is key here for May I stay away from simplistic history today on relying mostly on protein effects. On another thing about having a protein and fat, heavy diet is fats and protein Quite safety. 18. So you're not gonna feel too hungry, Andi, you're not gonna have to refuel too often and you're not gonna have up and down like fluctuations in blood sugar, which is a bonus as well. Another principle on this is a top principle for May is to eat very lights during the day. In fact, I personally do something called intermittent fasting. That means I don't have breakfast. And again, if you tell people to do this, you'll get into heated, heated debates with people cause people love their breakfast. Breakfast is the most important meal of the day. I disagree. I know it's that if I just have a lot of water first thing in the morning, have some coffee, black coffee, maybe some green tea, some spotting war. I'm good. Teoh. Some people get really hungry in the morning. It takes some time to adapt intermittent fasting. And that basically means, at least for me, that I'm not eating until around midday at the earliest. It used to be longer. Used to be two in the afternoon. On, I'd have an eight hour feeding window where I'd have all my meals during those eight hours . Again, it's not for everybody, but I have found that when I'm not digest in Andi, I'm not processing all this food. I'm not going up and down. Then I can concentrate more fully and I can do it. I could have a period of deep work first thing in the morning while my energies that is peak for 2 to 4 hours. Which, to be honest, most people, if they using A with their effort and cognition, they can actually study longer than four hours a day. Anyway, there's probably weighs around that. We can talk about that some other time, but I found intimate of Boston is a good way to start the day. And once you've done your most cognitively demanding piece of work, you can treat yourself with a nice lunch. But if you must be one of those people who eat breakfast, you can't concentrate without some food in your belly. I say Go super light. And that might look like on apple on a handful of nuts and protein shake. It might look like a vegetable. Smoothly. It might look like an omelet. Okay, I think super light. 6. How To Manage Your Energy (Pt.2): Let's quickly talk about supplements that can help you. We're going to start with what I think is like the basic beginner new Tropic Starter. People type in almost the best new tropic for your study and stuff like that. How to have better mental performance and you get a lot. These dodgy websites, you know, people saying this is the next limitless pill. This is the rule life nzt on. A lot of that stuff can be quiet, dangerous. I'm not saying any names. Specifically, you might know stuff that only took him out. And I'm not saying it's no effective, but you can get some great results from the most simple things that you already have on hand. Now my favorite new Tropic stack that means more than one things put together is just caffeine. And Elsie, inning healthy is in green tea on caffeine. Well confined that green tea as well. But you find I find that coffee. So what this usually looks like for me is a black coffee paired with a cup of green tea. Looks a bit odd, but I sip from both on and it works really well because the lce mean takes away the jitters from the caffeine, which is nice. Andi has more of a stable, long leg energy, and it doesn't have its hard to crash. There's even studies you can look into this. That healthy inning balances out caffeine really well. So get a decent black coffee. Some people are more sensitive to caffeine than others. I'm I've got a bit of tolerance. I'm not sure that's a good thing or not on. Then you want to get a green tea green tea. This might be my personal bias, but I prefer the Japanese teas over most of the other ones. So do some experiment in different Japanese green teas have different properties, like my favorite might be censure, which is, um, or relaxing green tea. And it's really delicious. You can also look into Joe Crow, which is Mawr, an energetic green tea. That's a really good one, actually, you can. You want something flavor for you. Go again. My church, which is kind of in between Bill Crowe on center or you could go for matchup. And if you gotta go from matchup, use of one of those ceremonial bowls on a whisk on making yourself by hand on. The thing I really like about this is if you prepare green tea like matchup, there's something very ritualistic about it. So when you set off in the morning or you're getting ready to sit down to your studies and you have a quick whisk off some matchup and you make green tea, it's kind of telling your mind in your body, right in about 15 minutes, we're going to sit down. We're going to work. It's kind of easing you into preparing it. It's making no make it easing into studying more pleasurable. So that's a benefit as well. Okay, you can also play around with different supplements and quick disclaimer. I'm not a doctor. I don't pretend to be one as it considers entertainment purposes only. You got to do your due diligence and be very sensible. I'm assuming you're sensible person, but there are a bunch off supplements that I like to take from the IRA Vedic industry or the IRA Bedzyk part off. We'll call it traditional medicine or alternative herbal medicine. Indian medicine. Andi thes supplements are called adaptive Jin's on what they do is they help your body at that to stress so a lot people will take some of these supplements I'm gonna recommend and they'll be like, Damn, I'm just like, sleeping really well or something, or I'm so creative and productive or more happier now it depends. What you're effect you're gonna get depends on you because because they're adapted Jin's. What they're really doing is re balancing where you specifically need it. So if you're having trouble sleeping, you'll find an adapted. You will probably help you sleep better now if you find sleeping, but you find it hard to motivate in the morning. You'll find that probably helps you with that. Or if you find both those things, you could work fine. You know you've got sleep handled and all that, but you just feel a bit depressed. Orbit blue pissy. You find that lift your mood, so whatever you need that they're perfect. You might have to play around with what your favorite one is, so I would recommend national gundha that I personally take 450 m g in the afternoon. I cycle it on and off. I don't take it all the time because some people have reported thyroid issues with it So you gotta be careful of that. Some people want to take that right for bed. Some people take first in the morning with food, whatever. You're gonna have to play around yourself. But Ashley Gundha, I have found, is very, very good for in hearts creativity. I need less sleep when I'm on it. Normally, elite 8 to 9 hours. Actual gundha after seven on bolt upright, upright. I noticed when I was a writer, my daily workout jumped from 2000 words of data 10,000 which is an insane amount of words. When I was taking Ashley Gonda, Andi gave me a lot more strength in the gym. A lot more motivation. So that's a good one. Another adapted gin. You might want to play around with its called Rodeo Razia on I take 100 mg in the morning, but I found that this loses efficacy if you take it more than two days in a row. So I take this very sparingly. Could take it once a week, every two weeks or whatever for me Personally, I notice this is just like a short caffeine, but it's a bit different and it gives you a boom a shop energy. That's quite nice. I get one of my favorites. This is one of my favourite doctor. Jin's is called back opa or back uber money airy, and I take about 750 m g in the afternoon. Andi back Cooper is brilliant because firstly isn't an easy elliptic, which means it's anti anxiety is very relaxing on Get chills you out sometimes a bit too much. But there are many studies, very respected studies that have shown that this is great for memory now for the memory benefits of really kicking, you need to be taken a couple of months, but after a couple of months of taking back, open your mind is like a sponge. And if you need to learn, for example, vocabulary like I was studying Japanese, I found Coca really help me just soak things up. I'm not saying it's like a photographic memory, but it makes retention or fax information so much easier. It makes recall so much easier. I don't know exactly why. If you're scientifically inclined, you might want to look into it. Might find interesting. Makopo is a good one. Why do these things make you more creative, I think, just because their Doctor Jin's and they removed the background stress in your life. Maybe you're worried about money, your relationships or different things. It just takes the background noise down a little bit. And when you have the background stress removed, you could focus more and you feel more creative, happy. It's all good. Another one is valerian. You might want to take that in the evening, and I found that's really good for combating anxiety. It's really good for sleep. Andi cereal is if I'm having an evening study session, I won't drink caffeine after two PM because you keep me awake later in life. But if I want to feel mawr relaxed or happy about the fact that I'm studying when other people watching TV or doing fun stuff, I'll take some valerian and I'll listen to some nice music. Nondestructive music on that lets me go for a couple of hours, and I have a good little study session, and I feel really relaxed. So you might wanna check out valerian as well. Let's look a little bit about how to level up your sleep. As a pretty much lifelong insomniac, I have studied endlessly and practiced everything that I can in order to improve my sleep on. You don't realize the importance of sleep until you stop sleeping on. I have had months where I would get a couple hours of horrible broken sleep each night. There's usually no rhyme or reason to what happens for May, although obviously a stress can obviously make it harder to call the sleep. Well, wake up during the night, but you need Teoh improve your sleep. You need to get the best sleep possible, and you should never is a principle. You should never sacrifice sleep in favor of more studying. The worst thing you could do before an exam used to cram the night before is to stay up late and get more information. You had that best thing you can do before an exam used to relax and get at least nine hours . Okay, we will only need six or 75 before exam. Get as much sleep as you possibly can because the thing about sleep is memories off Bill in bed. It's like when you go to the gym, people think I need to work out all the time. I'm gonna work out my arms three times a day, every day. Huge biceps and stuff. No, There's a principle called super compensation, where you break down a muscle fiber and it's a little bit bigger next time, but it needs in order to get a little bit bigger. You have Teoh eat protein. You have to sleep because when you sleep, you release growth hormone. You have to give yourself adequate rest so that you get stronger than you can hit it again . So it's the same with memories on when you're studying. Sometimes you won't understand the concept until you've had a certain amount of sleep cycles. You know, I mean, like, sleep is where you consolidate information and memories and process stuff. We don't fully understand sleep or why we sleep. What we know is is extremely important for being highly functioning and that if we sacrifice sleep, we don't function as well. You've probably seen this in your own life, where you're more irritable if you don't get a good night's sleep. Maybe your stomach hurts. Maybe you ate more. Maybe you just don't feel is happy and you can't concentrate. So sleep. A good sleep routine is going to be a very important staple are very important. Cornerstone off your study. Rooty just like die. You have a good diet set up for peak after athletic performance. You want insane for sleep over me when I was learning Japanese Grandma, I get really frustrated because I'm not. I'm just know I'm just not getting this concept on. Don't go back the next day. I'm still not getting this concept and then a week later, you just click. I have had seven days off sleep cycles on some subconscious, working on it in the background and then I get This is also why cramming doesn't work because you want to start studying slow and steady or little and often further away from the exam rather than intense up to the exam because you benefit from sleep cycles. So how do we improve? Actually, the first thing you can do is follow something called the Wimp Off Method, which is something I'm a huge fan off. The women off method is a kind of a three part system for just benefit in every area of your life and make sure what creative it reduces. Inflammation, improve sleep, improves concentration improves well being. It's fantastic. Onda Wim Hof method is called that after a guy called him off and he's a Dutch, I guess you could say he was a daredevil. He broke a load of different records like he was didn't Molly marathons above the Arctic Circle? He did. Marathon students are yet through the Sahara. Desert it crazy, crazy dude. He's done unbelievable things on day, calling The Ice Man because he's got the world records for swimming under the ice being submerged in ice the longest. And so the method you can, either by the really pricey course, which is a couple 100 bucks, which I fully recommend if you have the money. But there is plenty of free information about it on line. I've even written about it. It's a three part process. First part is breathing. This is very specific breathing technique. Again, just typing Wim Hof method. You'll find this breathing technique on this is this is a good technique to do. It's quite a meditative technique. Technique on. It's good to do before exercise is good to do before anything. Really, if you're nervous before giving a presentation, it's great for getting control of your breaths, bringing your heart rate down. Ondas good before studying. Another part of it is in addition to the breathing is cold water immersion therapy again in the Cold War has been studied endlessly as improving well being in reducing information, always good stuff that will benefit you when you're studying as well. On there's some yoga moves involved as well. So homework check out the win half method. Another thing you want to do. More supplements. I know I'm a bit of a sudden when junkie, but there are three minerals, vitamins, whatever you wanna call that most people are deficient in on you condone immediately improve the quality and will be in your life by just correcting a deficiency. On these three are magnesium, vitamin D and zinc. Bittman These obvious. It comes from the sun. Most of us are indoors all day. Even if we're in a sunny climate will probably not get enough of it. If you're in somewhere like England canna somewhere cold, you're definitely not getting enough of it. If you pacey like me, you're probably not getting enough of it on magnesium. That's a very relaxing mineral on. If you take vitamin D, you're gonna want to balance it out by taking magnesium. You'll take vitamin D in the morning because it's a sunshine hormone. Andi, I take about 5000 U and then you want to take magnesium at bedtime. I used take about an hour before bed. It relaxes you. It helps improve sleep growth hormone. All that stuff, all that good stuff. I take 400 mg of magnesium before bed. You might wanna build up to that. You might want to start with 200 mg. Otherwise you get diarrhea, but you can put up 400 mg on the third Zinc a gay and zinc is found in red meat steak. Personal thing. But we're typically not getting enough of that. You'll know you're deficient in zinc if when you supplement it. And I recommend anywhere from 20 to 30 40 m g a day. If you feel relaxed and happy after taking Zeke, so I'll take you think maybe in the afternoon on, I'll find that I usually sleep much better that night as well. Something else you can do is absent sorts. You put those in the bath and you have a relaxing bath on the Epsom salts is like magnesium , and that gets into your skin that way. That's a very good way to relax. I've already mentioned the other supplements, the adapter gin. So try those. Valerian, particularly, is good for even in time. On another principle. Another thing you can do to improve asleep is to read fiction before bed. Or at least whatever you do, turn the screens off around two hours before bed. A lot of people will scroll through their phone and the glow on their phone and too many things going on, keeping their mind overactive. Do that right before bed. Is it any wonder that people have some there? If you read fiction, then you kind of unwind you back in the analog world. You know, you know digital anymore, and you can slow down a little bit and give your problem solving mind a bit of a break. That's why I recommend fiction, not non fiction. Nonfiction will give you too many ideas or something relaxing. Nothing really basically want to get a really high quality mattress or mattress stop us and memory foam topper that makes a huge difference. You might want to get an eye mask. Man to sleep. Really good. That's most comfortable, I'm asked. In the world, you might want experiment. We've waited blankets, things like that. So get yourself some goodies, you know, budget permitted. But I would definitely recommend Ah, high quality mattress topper, at least, and you can find some very inexpensive but high quality ones. There's another little supplement thing that you can dio when I got it from Tim Ferriss, and it's drinking an apple cider vinegar on honey mix before bed. Now I actually notice that apple cider vinegar didn't didn't go well with my stomach, but the honey was magical. So what I'll do is, and some people do this in warm milk, whatever. I'll take a teaspoon of honey before I want to go to sleep on. There's something magical that just give you a very deep rest will sleep if you do that. And finally everyone have a good night's sleep, simply confined your worries to the page. That means for five minutes, maybe set timer and you just write out a stream of consciousness. What's going on in the mind? There's a lot of time. The reason we can't see this We got too much wearing around on the best way to get out of my head. So put it on the page. Once it's on the page, it's done. It said. We don't need to keep going over and we can unwind. Relax. All right, let's talk a little. Just round this off a little bit of this module on energy by just talking about very briefly, having a definitive cut off time. Like I mentioned under scheduling on scheduling. Less is better because too much could be overwhelming. But also give us off, actually cut off time on account. Newport, in his excellent book Deep Work, recommend you have a shutdown ritual. He says, no matter what, at the same time, each day, you know you're gonna shut down. And he might even say out loud, I'm shutting down now. This is where you wrap up your work for five minutes. You tidy up loose ends, put your computer close it take the breath on in transition back into a normal life, where you're doing whatever you do that it's not work related. So the funny thing about this is the more time you give yourself, the less you get done where its If you give yourself tight deadlines and you know right, I'm gonna work in 95 instead off 8 to 11. If you know that you know that when you're shut down, ritual comes, you've done, you'll get more done in less time. If you know when you have to cough again, you're gonna have to experiment with this yourself. Some people could go longer. Some people can go, let's. But having a definitive shutdown ritual is also very good. It's good for energy levels. 7. How To Put Study Systems In Place: I guess this next piece of advice is called systems, not goals. Now the other techniques hacks, ideas that I've presented so far. They might sound like them or gold based or gold focused. And while they might work for you sometimes or a specific time in your life, they might not work for you all the time or they might not just work for you. Apple on Now this waas What happened to me? So I've always been a real gold focus person. Andi. I would always set ambitious goals on be constantly pursuing them. But the problem waas that I was always in this state off, like in between this unpleasant in between state where I would pursuing the goals. And I wasn't happy because I hadn't hit the goals on if I wasn't pursuing the goals, I was doing something that wasn't tied into the goals. I would feel guilty, unhappy, irritable and thinking about my goals. I should be doing this instead of that on. Then, when I hit the gold, it was a massive anti climax. I was never as happy or fulfilled as I thought I would be, and instead I was just looking for the next go Andi. If you've read a lot of self help, I'm thinking off Grant Cardone. I'm thinking Brian Tracy, you will hear about the importance of goals all the time. Gold's goes, goes, goes, goes goals and deadlines of the key to success. And there is truth in that. But sometimes you just want to have a system in place and not go on. This is another technique that I got from Scott Adams. He's a great, A very intelligent man, so I recommend you check out a book. And in his book, he says, Goals are for losers and I'll read you this little piece from Scott Adams. Goal oriented people exist in a state of continuous pre success failure at best and permanent failure at worst, if things never work out systems people succeed every time they apply their systems, in the sense that they did what they intended to do, the goals people are fighting the feeling of discouragement at each turn. The systems people are feeling good every time they apply their system. That's a big difference in terms of maintaining your personal energy in the right direction . Does that sound familiar to you if you're a goal oriented person, you probably know that feeling of pre success failure very, very well. But what is a system instead of a goal? So we're clear. Here are some examples of goals. Lose £10 by ju get an A on my exam. Sell 10,000 copies of my debut E book. Now here's a counter. This is what systems look like exercise every day, study every day, right every day. So the goals are kind of setting you up for this appointment. And if you don't hit them, you're gonna feel stress. And you feel like a failure where it systems are easier to adhere to. If you set a goal, sometimes the outcome it's completely beyond your control. Okay, I want to sell 10,000 copies of a book I wrote that is largely out of your control. And we were very stressful. Until you hear it, what is within your control is writing every day. If you have a goal todo 40 minutes of cardio, followed by 20 minutes of weight lift in six days a week. You're gonna feel like a failure if you don't do that. But a system might be. Well, I'm going. Teoh, leave my gym gear by my door on. I'm simply going, Teoh, go to the gym every day or I'm gonna do sweat producing activity every day. That's my system. So I'm training for a marathon of the moment and that can actually there is a rigid, quite rigid schedule need to follow. I know that on Tuesday, only 2 to 3 miles on Wednesday needed five miles on the weekend. I need to do a long run of 8 to 10 miles on the next week. It's gonna be different now. Those goals, Andi, I'm very good at hitting them 80% of the time. But the thing that stops me from getting stressed and going forward anyway is ultimately, however, system and my system is activity each day. So I'm too sore from a gym workout yesterday. I meant to do a run today. I'm not gonna stress too much. I might just go for a gentle walk. I might do some from rolling on, and so instead of when you have a system instead of a goal, if you don't get a goal, sometimes failure will just derail you completely. Like if you wanna die and you eat a cupcake, I'll know the dire is completely messed up. I might as well just eat 50 cupcakes. No, if you have a system, it's way easier to hit the system and you feel like a winner every day. On that is Thean important thing in creating sustained long term dedication success application. So my goal used to be to write 2000 words a day, but my goal now is simply to write every day to have a little period a little block off writing. My goal used to be fluent in Japanese. That's a bad one, because it's like, How do you define fluency? You'll probably feel like a failure your entire life because you'll never feel fluent. But then, in my goal switched Teoh half a Japanese conversation every day and even one minute counts . So that's a system that will actually ultimately enhance the goal that you want it. But it's easy to feel like a winner. OK, I'm not fluent today. That's to go feel like failure. Did I? Did I have a conversation today? Did I hit my system? Yeah. Okay, cool. I'm a winner on I'm learning another go. I used to. I used to have a very specific exercise goal on a routine. Now my daily system is just simply swept produced activity. If I do something that makes me break into a sweat, but I've hit that system on the result is that I feel more optimistic on a daily basis. I'm happier on things. Just go more smoothly. Eso experimentation is key like instead of the beginning. Of course, you're gonna wanna play around, see if this is for you. Because this does contradict with some of the other advice. Let's talk about a few different systems. You can apply some example systems for studying. Now I'm going to assume that you're already studying like normal. You already have a study plan. You already have a certain amount. But in addition to this here, some systems you can do on a daily basis Number one, this is one of my favorites is called The Morning Shot on what you do. What first thing in the morning. I don't know about you, but after I have gone to the bathroom or that sort of thing, I have a shot off coffee, usually an espresso in my weak moments, I'll drag my ass back to bed. Look at my phone off. Sip the coffee while I'm trying to wake up. What I want you to do is apply this system, but with studying have a morning shot off information. So what you do is you just take one thing you need to study and you'll do it. You'll look at it first thing in the morning. So for me, when I was studying Japanese, Japanese has a writing system where a lot of it is called kanji, which is like pictographs and stuff like that. There are about 2000 main kanji that you'll see every day. There's a lot more than that. But what I did waas my morning shoppers to take one congee Just one character on. Look at it, gulp it down in the morning. First thing in the morning on what that does is it sets you up for the day it gets you into the mood to learn. You start off on the right foot, know that you're gonna do more. You've you already feel like a winner because you've done something immediately on it takes advantage of the primacy effect takes advantage off the effect that we talked about in the first model, where you're more likely to remember something you see immediately. You wake up in morning room, take a shot off some information, just one piece. The next return you can do is to have an evening nightcap. So at university, me and my friends, we used to pool our money together and we'd buy really good quality single more whiskeys. On a couple times a month, we'd have a little evening and we'd have a nightcap. Didn't take too long. We just have a little like the poor, poor e the whiskey called the single more in a tumble up. Sit around for a little bit and sip it. Really savor it. Really Enjoy it. Now, what I want you to do is every night you have a nightcap as well. But instead of a single malt whisky, you're going to take again another piece of information. But in contrast to the morning shot, where you're gonna gulp it down quickly to set the tone of the day, you're gonna take this information and it might be the same as the morning show. It might be different you're gonna take this information and you gonna savor it. Just one piece. Really? Enjoy it, and right before bed, just go over it, relish it, savor it, take it all in, absorb it like a single more whiskey. If you don't like whiskey, you like milkshakes. Pretend it's a nice, delicious milkshake that you've put a lot of effort into making. You're gonna really enjoy it. That's a system for these. Things might go by another name. I know George Tremblay. He's a polyglot and teaches Japanese on YouTube. He calls one of his systems a study sandwich, and he says, Every day you can have a study sandwich on what's the study sandwich? Well, basically, the day is the filling on each end. What wedges the feeling together? The bread is your study routine, he says. First thing in the morning, 20 minutes. Last thing at night, 20 minutes. No matter what you do, set your time for 20 minutes at both of those periods, and during that time no texting, no social media, no doing anything else. You're just study it. 20 minutes is very doable. It's not very long, but it also sets the tone for the day very well. And you get something done immediately. Andi, you're gonna put information in your head right before a sleep cycle again. Primacy, Recency. It's every day, no matter what your day looks like. You know, we've at least done 40 minutes and you've separated it quite well. So is like space repetition as well, which we'll talk about later. So that's another system. Every day you have a study sandwich that will work for the end of this module is to come up . We're in system. Do you want to take them ones that I recommended the ones just now? Do you want to do more than shot even in nightcap studies average? Or do you have another one that you can come up with? Another system system that I do for learning languages is I'll pair it with exercise. So, like I listen to a pimp's lawyer audiotape. If I'm learning Japanese whilst go for a run, that's another system. I know when I'm running, I'm learning, or I know when I'm learning, I'm running system. So homework come up with a system, a very easy, doable system that you could apply every day for your studies 8. How To Build A Memory Palace: It's close to a decade since I graduate from Oxford, and I can still remember my essays in my finals exams. I can remember the essays I wrote about mythology and Shakespeare. Aiken remember long winded essays about satiric court poetry of the restoration era? Andi, I don't have a good memory. Actually, naturally, my memory sucks. It's one of the worst you can ask anybody. They say You've got the worst memory. But the reason I can still remember these essays to this day with a bad memory is because I used a technique called the Memory Palace. And so what? The memory palaces is an ancient technique that orators off, you know, the Roman and Greek era. They used Teoh, these great speakers. They used to use this technique, that war. You could call it the method of Loki, where basically, you will imagine a place that you know very well. It could be a palace, like they would use palaces and big palatial grounds and stuff like that. Or it could be your room. It could be you're living room at home. It could be your office. It could be a study to be a dorm room it could be your walking route to school. Basically, whatever place or location or Siris of locations that you know intimately. Well, you're gonna use this and you're gonna hang the fax off your essays, the things that you're gonna want to remember around this place. So when you see people doing these great huge feats of memory like their memorize long strings of information, no memorize pyre that were a memorize even like the famous Kardec trick where people memorize several decks of cards, they can tell you this car's come next. And this and this and this they're typically using in combination with a few of the techniques that will talk about it, typically using a memory palace. This takes advantage of the fact that our brains are better equipped to remember. Spatial physical locations are spatial. Memory is better than memorization by other routes. For example, rote memorization. Just, you know, remember those long vocabulary lists you'd have in French or German class? You just drilled them and draw the majordomo. Spatial memory is far, far superior on I guess you could go back evolutionarily and you could see that was to do with, you know, us as hunter gatherers and being able to find food and shelter easily. So it takes advantage of that. One of my essay is actually one of my favorite ones. An essay that got off first on was about mythology in Shakespeare. Andi, Before going into the finals exams, I already knew what I was gonna write about. I mean, you get different questions, but they're not worded so drastically differently that you have to come up with a new essay each and every time. So really, you can write a model s A. If we're talking about English literature, you can write a model s A for lots of potential themes and topics that could come up and then you just sculpt it a little bit to fit the question on dso What you would do if you're using that approach is you already know what you're gonna write. You already have an idea of logical progression off what your essay is gonna look like on DSO for May. I knew when the topic of mythology and Shakespeare came up. The first thing I was gonna kick off with is a quote from nature. Friedrich Nietzsche and I had a lot of different quotes. So how did I order it? How did I know? Firstly, what the quite waas on and which one to pick first. So what I did for my for my memory palace, I chose my dorm room and I knew every nook and cranny of this storm room is a small dorm room. I knew my bed. There was a bit side table. It was a chest of jewels, a cabinet, those the desk. There was a little hole entrance where you could go to another room, my roommates room or you go into the bathroom on. Then there's different things in the bathroom on. So what did Waas I put different things that was going to talk about in the essay in a logical progression as a little mini walking tour through my dorm room. So I knew I was in the kick off with a quote from nature on the quote waas on overpowering feeling off unity that leads back to the heart of nature. Luckily, you don't have to memorize whole quotes verbatim in English literature or many other topics anyway, but you do need the key words, So the main ones in that one that you want to remember. Our overpowering feeling of unity and heart nature Back to the half Leijer. So what I did was I knew when I start my essay, I'm gonna start right at the top of my bed where I usually put my head. And I thought, right, I'm gonna put nature here, Sit on the bed. Onda a lot. People know what nature looks like. He's got that big moustache. She looks depressed. He looked grumpy, and so what I did was I made it very, very strong image of nature on what you want to do when you do a memory palace, not only will you pick a place that you know really well, but when you populate it with their things, you're gonna talk about make the imagery very, very strong. So I put nature at the top of my bed, visualized him very well, and I visualized him like trembling and shaking and rocking back and forth because he's got this overpowering feeling on Ben. What I did was I imagine him throw himself back on, start rubbing the do they and talking about, you know Oh, the unity man. Unity. It was like as if he had just taken some LSD and he was having a bit of a hippie trip on. You know, there's him talking about unity and rubbing himself all over my do they. And then he reaches under the do they and he pulls out a a thing. And I'm like When I looked closer, I see it's grass. It's lots and lots of grass and mud on the grass and mud is caked around alive, beating throbbing heart. So that got me thinking up heart nature. So we've got overpowering feeling unity, Gotthard Nature got nature of top of the bed boom got me kicking off my essay. So off those them with nature, I needed to go on to a quote after of Rift on the Nature thing. A quote by Sir James Fraser, who wrote a book called The Golden Bow. So why did Waas? I wanted to place Fraser next to nature, so I knew after Nietzsche ago on Fraser, and that would be a springboard for my next point in the essay. So I put Fraser or a miniature version of him on my bedside table. Now I think unlike nature, I didn't really know what Fraser looked like. But I did have a school friend called Fraser or his last name was razor, so I just imagined him on. I imagined him wielding a golden about because obviously that's the title of the book Now for this, I wanted to remember there's a chunk, a big chunk paragraph that obviously not going to remember all of it. But there was some keywords in the paragraph that could help me go on with my argument. So obviously I can't remember the paragraphs verbatim now, but I'll read it out and I'll tell you how I remember the key quotes for it. So he wrote Andi, I knew that if I remembered the key quotes from this or the key phrases, I could go into talking about magic in Shakespeare, and I could talk about prospering from the tempest. So Jones Fraser wrote, even the savage cannot fail to perceive how intimately his own life is bound up with the life of nature and have the same processes which frees the stream and strip the earth of vegetation menace him with extinction. So the key phrases for me were savage. Freezers stream Andi menace him with extinction. So what? It was I imagined Fraser looking like a savage. So he little tattered clothes caked in Mardin ship on. Then I imagined him using that golden bow toe poke something on the bedside table and if you look closer, it was a little frozen stream, and I'm trying to make their image more vivid. So I imagine little fish call under this frozen stream and then all of a sudden, a lightning bolt comes down, and narrowly, Mrs him almost menaces him with extinction. So, going from nature, he said on my bed to Fraser on the bedside table, I'm already two paragraphs, And if you count the introduction on and I've risked a little bit and then what am I going onto next? And then I did that throughout the entirety off my essay. And not only did I do that for that one s a but I did it for every essay. So, like I remember one s a r the memory palace. The place that I used was my tutors office because we'd had have our weekly tutorials F 23 hours. I knew that really well, so I used that as a location used lots of other different locations for different essays. Anyway, you get the picture. What I would say as well as you want to make it of the imagery as vivid as possible if it's violent, sexual, scatological, disgusting, funny, all the better. No one else has to know what your little story, what your image is, what your memory palace looks like. It's gonna look like a mental ward, but that's good, so and it takes a little bit of time to construct these stories. But it's time well spent because then you're not scrabbling around relying on memory, which doesn't use spatial memory, which isn't as good. In order to come up with something on the spot, you can feel very secure that once you've memorized your little memory palace, once you put things everywhere, you can go in any time you want and take what you need and find what you need. It's really useful, and it's actually quite a fun way to revise as well. Sometimes revision can be really boring if you just making up stories and just like right, I'm gonna put this here and put this here like you're playing Sims or something that's really fun. And then when you get into the example, it's going to feel like magic. At least it felt like magic for May. 9. How To Use Strong Imagery To Remember Stuff Easier: so that we're gonna build upon the principles behind the memory palace or some principles that I kind of touched upon on. The principle is the idea of using strong imagery when you want to remember something. So when you use strong imagery, Andi create vivid stories and depictions Instead of rote memorization, your mind becomes almost photographic. You get, like, almost photographing memory. Your mind gets very sticky, and it's actually hard not to remember something. So what we're gonna do is now I'm going to teach you 10 Japanese words. These are just 10 random Japanese words. I apologize if you already speak Japanese, But if you don't, these air 10 words that would be very hard to remember just by rote memorization. So if I showed you these words once and then you went away and did something else and came back and then I tested you. So what does this word mean? This wet with sweat? You wouldn't really Yet any of them probably might get one or two if you're lucky, and that's only because they might stuck out because there's an image there already. Now, what we are actually gonna do is I'm gonna introduce these words once, just once. But each time I'm gonna give these words in a company and story a very, very vivid story that will help you remember the word. Now what you need to do is make the story and what you see as vivid as possible. Like really see what's happening. I wish that I had some super technology that I could show you some cartoons depicting the stuff like that. But it doesn't matter. It's better that we don't have it because you want to get used to using the power of your imagination. What I would do is well, I would combine this technique with mind maps as well, and I would actually draw out those stories, and that would help me remember them. But you don't need to do that. You just have to really engage your mind and see these stories. Then what we're gonna do is I'm gonna get you to go take a break. Go do something else. Forget the words. Will try to forget the words and then come back and test you. And I tell you what you're gonna get. You could end if you've got 80% of them after the test that I would consider a real success , but most people will get them all. So let's do it on then. Keep in mind as well that this little hack, this technique, this minds principal whatever you wanna call it is a lot more effective when you use your own stories. If you come up with stories, that means something to you that you've developed and use your mind for again this sex a lot with time. Expert of effort by it makes revising more fun on actually cuts down time in the long run because you're not going back over stuff. You should have gone already. So I'm gonna tell you the English word that I'm going to see a Japanese word. Then I'm gonna tell you the story. So the English word So the first Japanese we're gonna learn The English word is mother on the Japanese for Mother is hard. So for this story, imagine that you go home and you see your mother rolling around in hysterical laughter. Ha rolling around holding. Besides, she's so loud with her laughter You think God, I can't I can't be here. Can't study here. I can't get any work done. I can't watch TV. This is not relaxing. You don't know what's wrong with your mom. So you go over to your friend's house. Maybe you can get some peace and quiet there. But when you go there, that same situation, you hear this raucous laughter. Ah, and you look in the kitchen. His mom's doing as well. She's rolling around laughing her arse off. Great. So it's the first word. Mother, huh? That's the story, right? The next word, the next Japanese word I'm gonna teach you is the word for rice. So the Japanese word for rice is gone. Okay, go on. And the story for this story for this imagine you come home and you've just been looking forward to a big bowl of white sticky, warm, delicious. Writes all day, something really nourishing. You go into your kitchen on who's sitting there? None other than Han Solo. You know, Han Solo from the Star Wars movies on you Two have been friends recently, but he started taking the piss. He's always Ian your food, particularly your rice. So he's a scarf. It'll damn and you're like, you know what? Go hand. Go hand, Go hand. Get that Han solo out of it. Go hand. You want to get him out off the kitchen and away from your rights? All right, a second word. Rice Gone now also, when you're doing these stories that we'll try to engage some emotions. So like we did when you try to get rid of hand solo causes eating your rice, imagine getting really angry when you're thinking about your mother rolling around laughing on the floor. You can feel I don't know what did you feel in that situation? But muse, confused, worried, concerned, annoyed, irritated. The next word you want to learn, we're going to learn the Japanese word for student, which is Seitel Seitel. So imagine you go into a classroom the end of the day. Everybody's gone home. Apart from one teacher on one solitary student, this student is a dumb arse. He is that done. So the glass on the teacher has clearly been there for hours, and he's rubbing his brow. He's getting really tired and cross and frustrated, and he's pointing to the blackboard and there's a big picture off a toe, and it keeps point. Imagine one of those big sticks or ruler Say toe say toe students just don't get it. You just can't say it for some reason. And now the teacher is getting really frustrated and he just screams Say, toe, you stupid student Say, Pope, the Japanese were for student Seitel. Next, you're gonna learn the Japanese word for room. And the Japanese word for room is hehe. So for this one, imagine you go into a room again. We want to be specific. It's I just think you go into your room at home. Suddenly this flamboyantly dressed man think pink feather boa, think glittery disco boots. He comes in and exist. Hey, uh, hey, uh, on this guy's in your room and he's just screaming, and he's really, really annoying. They keep saying, Hey, and you are getting really bugged now. So you decide to go. You go to a different room, get to say you got your kitchen all right. He follows here and he goes, Hey, uh, this is my room, Okay, so you try and move again. You just want to get away from this guy. He's being really belligerent. Now it comes in the following goes hair. This is in my room to ago. So that Imagine that, dude, That's the Japanese word for room here. Next, you gonna learn the Japanese word for big, which is old key. And I think you know where this is going. So what would you come up with as a story for Okey that for May I imagine the same walking through a forest and suddenly I come to this big wall. It's so all encompassing and I look up its usual. And I realize that is not a war that is a gigantic key and imaginable Different ridges and cuts and stuff like that. And I say, Oh, key. Okay, it's kind of stupid. Kind of dumb, but it doesn't matter. He's just trying to get the story in your head. So that's okey, which means big Okey. That is a big key. All right, The next word you're gonna learn a Japanese word for clothes, which is who could All right, hook. So you're in a clothing department trying. Think of a specific one. I I think when I was learning, it's when I was thinking of Unique Low or Gap, one of those. I actually remember the specific store go up to your going up to one of the assistance you say. I want to try these clothes on and he says, Hook you, you get If you couldn't imagine what the assistant looks like Like I again, I know what this assistant looks like. You must've misheard. I mean, it sounds like you said fuck you, but his pronunciation was a little bit weird and say, Look, can I try these clothes on you? Look, it says it. Fuck you. Why is his pronunciation so strange? You look and see that he's actually got clothes in his mouth. Which explains why he's coming out. Weird as, like hook you, Um, but doesn't really explain why he's been such an arsehole. Anyway, that's the Japanese word, but close. Who could Thanks Word you're gonna learn the Japanese word for what? Which is nanny on what I do here. Like my grandmother. Before she passed away, we used to call her nanny. That was basically her name. So you might call you might have the same situation. Or maybe you call Real Nan grand or nan or something like that. But so it might not work as well, but why If that works for you, I would imagine your specific grandmother. Or if that doesn't work a swell because you don't call her nanny. I would imagine someone like Nanny McPhee or imagine a nanny like Mary Poppins. Just make it really, really vivid. And so just imagine you're trying to get this nanny, your grandmother or Mary Poppins. Mnenie Lexi trying to get her attention. He saying, Nanny, Just what? Clich? Con? Here She saw Robin Arrears and ship Nanny. What? Each time you say nanny Easton, you say her name because what? Even louder. Clearly she can't hear you right? Try and imagine the frustration of getting your nanny's attention on a were met with is what? That's a Japanese word for what many right? The next word is delicious. Andi, that is always she So imagine you're sitting in a bar. Maybe about about that, your nursing a point on the due next year. He's a bit drunk. He's a bit persistent in trying to talk to you. He's tapping you. He goes away. She's delicious. You don't want to be rude and start staring across the bar and ogling some random woman. So you just ignore him, but he is very persistently. He was tapping. You're getting a toy. She's delicious. Okay, so you finally you turn around and you see what he's talking about. Boy, she is delicious on. Then you look and you see, I don't know, a giant ice cream cone. Imagine would like big fake lips, lipstick, big fake eyelashes. Andi. Yeah, she does look delicious. This ice cream kind. So it's a Japanese word. It's obviously one. But the silly liver as a Japanese word for delicious. Or is she makes when you gonna learn the word for foot? Japanese were for foot is ashy. So imagine, um I don't know. You have Okay, I was just exploded on this ash everywhere. And you being a complete idiot, I've decided to walk across along the ash barefoot, in fact. So what you do is you walk across, imagine the sand the ash go in between your toes imagine the heat and then you look down. Once you've passed all the ash and your foot is really ascii so ascii that it is more cash than foot. Okay, get that image in your mind because that's the Japanese work for foot ascii And finally, the last happenings where you're gonna learn is the word for face, which is cow. Now imagine next. I'm going to look in the mirror instead of your own Mark. Looking back here, you see a cow face and actually, you know, like farmyard animal with the long tongue and the floppy ears and the big snout. Oh, my God. I mean, how terrifying would that be? You rub your eyes. Am I delusional? No, I have a cow face. All right. It's a Japanese word. The base cow. Okay, so what we're gonna do now is I want you to go away and go do something else trying to forget those words. You don't even make any conscious effort to think about those words anymore. Go talk to a friend, read a book, go watch TV, or if you just want a short break, go get a drink. Use the loo mill around for a bit. I wake and then come back. I'm gonna test you randomly. Go on. Nike pulls a video. Go, go. Do it. Go. Think of something else. Going. Distract yourself. Okay. Have you done that? Great. Okay, So what we're gonna do is going to start with. Here's a test. Tell me the Japanese word for clothes close. Do you remember? You know what? Grab a piece of paper. Write it down or type it on a separate document. Type it down, and I'm gonna reveal the answers. Ones were gone through all of them clothes. Okay. Next. What's the Japanese word for what? What? Okay. Got up right next to Japanese with a face right down. And now tell me the Japanese word for delicious getting around the delicious Remember the story. Okay. Once you go about, tell me the Japanese word or right down the Japanese word for big, Big Once you got that, we're going to write down the Japanese word for rice in back to the story. How you room to rice once you don't Royce right down the Japanese word for student people. Whatever, student. You remember the story. True story. Replay it vividly than you. Remember the word. Once you've done that, we're going to write down the Japanese word for foot foot that we're going to do room green . The Japanese were for room when she got back down Last one. What's the Japanese word for mother. All right? I'm sure he did quite well. But the Japanese work for closes foot. What is nanny faces? Cow? Delicious. Is Oishi big? Is okey rice is gone, people. Seitel foot is ashy room hair on mother, huh? So how did you do? To be honest, if he like I said, if you got 80% that's brilliant. Because that's more than even than you'd get from rote memorization without. I feel it's story. But on I'd call that a win, Okay? Because it didn't. Doesn't take that long to memorize things like that, to get a little stories he had. And it's quite fun if you got 80%. Definitely. That's a good technique. And you should keep it. You probably you might have even got more. A lot of people would get a full house, but yeah, I'd consider that a good technique. It is especially good technique if you're quite visual as a person, which I personally and if you got you know, most of them, right? Think about how much more powerful would be if you came up with your own stories. The next time you need to remember words for a language that you're learning, Or maybe some jargon or something like that was something that's kind of hard to remember. Try and come up with some vivid imagery and strong, compelling stories on your you surprise yourself. 10. How To Effortlessly Remember Dates & Numbers With The Peg System: I guess that you've learned about the memory Palace. You've learned about how to make vivid imagery, so things are easier to remember. Now we're gonna learn how toe effortlessly remember dates and numbers using something called the Peg System. Now, as an English student, I had to memorize a ton of dates. So, for example, I quote, also ride quote a work, and I have to put the day in brackets next toe on. But there was a lot of numbers, and I tell you what, I can remember a few numbers off the top of my head. Usually it helps a bit significant to me if I know the date is associate with something else or is a particular work that really resonates with May. But when you start having Teoh have a lot of dates in your head, it gets difficult on, I think are the only students who have to memorize more dates than English. Students are lawyers. They have to memorize a shit ton off trial dates, case states, all that sort of stuff. Onda historians as well, obviously on a really don't envy, I do know envy lawyers A T least I don't envy them if they're not using the Peck system to memorize dates. So we're gonna talk about the pig system Azul see, with this system, just like the memory palace and the vivid imagery, it's all about taking advantage off the way our brain is mawr inclined. More geared to remember. Important information, special memory, visual memory. So this is gonna hook onto visual on you. There'll be some memorization required. It start. You only have to remember the system there is going to pick systems. There's the Ryan pick system. And then there's the letter peg system. Eso. There's a little bit memorization required, but again, it's good to front load a little bit of memorization because this pays off dividends because then it gets It makes subsequent memorization much easier. So its way with it. I actually got this technique from Darren Brown, the Illusionist, the stage magician. He wrote it about this in his book, and he was again. He uses this system, or he used a system when he was studying law at university because there's tons of trial dates. So let's party with you. Let's talk about system. So with the rhyme unpaid system and this is my favorite one. We're gonna go through the numbers 0 to 10 on for each number. We're going to associate an image that rhymes with the number Because images are sticky, they're easy to keep in your mind. More vivid, they they allow you to make stories on. Then what you'll do is you'll use these like, predetermined images on attached into whatever you need to remember. So we'll run through what this looks like. I'm gonna give you the rhyming peg system, the one that most people use the one that I use. But you're more than welcome if you prefer to substitute different images as long as they rhyme with the number. So whatever works for you, But this is what that looks like. Zero is hero. So when you see a zero, you're going to see a hero. So, for example, when you're memorizing something with a zero in it, you're gonna throw a Superman or Batman or choose your own favorite superhero into the story again. One is gun, get gun rhymes with one. So when you see a one, you're gonna think of a gun. Okay to shoot three tree four door five haIf as in behind six bricks, seven heaven, eight gate nine wine and 10 hen again. So just so you study in law and you come across a case known as Boddington versus the British Transport Police on this case took place in 1998. You might think you know what I can remember. 1998 you know can associate with it. Fair enough you might be able to see. But if you're a lawyer, you've got hundreds of dates to memorize and it's just not feasible to brute force it or wrote Memorize It takes too long and it's not effective. So what you're gonna do is you can use the peg system now. Boddington versus British Transport Police. What happened? Waas Mr. Boddington? He was caught smoking on a train on the platform of the train. I don't know the case exactly, but he was being very naughty. Was smoking in a non smoking designated area. So now it was. Leave your lawyer. You'll know more about the case. You read up about that, but let's just see how the system works. So 1998. So we're gonna take before numbers in that date 1998 So one gun There's a nine. So wine was another. There's another line. So more wine on eight. So going to see it. A gate OK on then the little story. The new image that we put in our head is going to associate Boddington on the basis of British transport police with those images. So let's just imagine Mr Boddington and you make him as vivid as you won't give him a real personality making colorful and stuff. He's hanging off the side of the train. He's smoking his cigarette and then fugitive style British Transport Police. You could see that capital that come around the corner okay with a gun. Get gun one They point Mr Back. Boddington Mr. Boddington E Not only is he smoking, he's got two bottles of wine. Two nines. British transport Police Seize this. They can't shoot him, but they do want to stop him from smoking So they let fire and they blow the two bottles of wine. Imagine smashing scattered everywhere. This scares Mr Boddington Fag still in mouth. You makes a run for it and runs of this giant gate and leaps it Boddington versus the Bruce Trance will believe 1998. That's the story, remember? And it's just super easy. I love the Roman peg system. It zef neatly, the easier one. But if you want another option, we're going to talk about the letter peg system. Now. I guess it's a letter peg system is a little bit more complicated. It's definitely not my favorite one. But the rhyming pig system might not work as well. For some people. Some people might get more value, or they might gel more with the letter peg system. I don't but I know people who do, because it's a little bit more complicated. Let's let's write out. So we're gonna go go down the page or show how it works again. It's once you've learned it's easier, but it will take a little bit of time, but it's worth it. So with this system, each number is associate it with a letter or several letters like this. Zero is associated with an S or on X or zed or celibacy. Now that seems kind of random. How we came to assign that on you probably think that for the rest of the numbers and letters, but zero as a number has no vertical strokes, Okay? And neither do the letters s and said so we pair them up. As for the X and soft C, they have similar sounds to the S and set sounds. So we put them in this category as well. Now, for the one we're going to assign t and D, and that's because one as a number has one vertical stroke on. So did the less T. Indeed, for two we're going to assign n because when we market in a tally system, it has to vertical strokes and so does the letter on keeping with the tiny system. We're going to sign the letter in to the number three because three has C three vertical strokes and so does for is going to be represented by our because four ends with an R sound . So we'll just assigned letter are 24 for five is a bit of a stretch, but we're gonna sign l. But once you hear it, you'll remember it. The left hand has five fingers, okay? And if you go like this with the index finger and your thumb, it makes it else on our shape. Greg survived itself. Six is like a soft G or Chirchir jokes. And on we assign a soft G because six kind of looks like a G. If you flip the number. So and then we also associate sounds similar to that soft T shirt for seven. We're going to do a and seven gets the K sound because the letter looks a little bit like a seven or two smaller seven on Because we got the K there, we're gonna also utilize similar sounds. So we'll get a heart. See a Q or hard G sound for eight. Almost there we're gonna do an F or a V eight is assigned N F. Because when we write that letter in cursive writing, it looks like an A with the loops on. The has a similar sound to actually known as a freak. It'd sound so. We'll associate that as well. Nine gets P and B because we flip the number around a little bit. It can look like so once you've got those associations in head. And, yeah, I understand a bit tricky at first, but once you got the many head on, you practice them a little bit. It's dead easy to remember stuff with it. So we'll see how this works. Just say you want to memorize pi. Well, pie is three point 1415927 All right was it goes on longer than that. Lots of people memorize it too impossibly long degrees. Let's just say we want to remember that that you know that path pie so we'll break it down into imagery. The 1st 3 numbers 314 using this letter peg system, Give us the letters M, T and R. So all we have to do now it's financing vows to make a word choice. And the human brain is very good at doing this. Eso You can probably even see a word there already. If I told you, that's actually a word just missing some vowels. So for May, I would come up with the word Meet your Guinness. We're tryingto get this code system so we get concrete images in our head. Meteor was quite a vivid image then. The two numbers that follow are one and five on using the let's peg system that gives us the letters T on L. So what word could we make from that. Me personally, I would make tail. Okay, then we've got the let. Then we got the numbers. 9 to 7. Which gives us the letters P NK on with some playing around you can see as I can see, we could make the world pink. So all you need to do to remember the digits of pi is you need to remember, Theo image off a meet your with a tail that's pink, pink flying town. So you what's pie? Okay, I'm gonna remember Meteo with the tail that's pink and then you translate it that image you get the letters and gentle and back into numbers and you got it become gate. But you can be fast with practice again. This isn't really my favorite one. I much prefer the rhyming one, but with a little bit of upfront time memorizing both, utilizing both on a really pay dividends and memorizing dates much easier for the rest of your life. 11. How To Never Forget A Thing With Spaced Repetition: Now we're gonna talk about one of my favorite techniques for memorizing anything but specifically for memorizing vocabulary. And this is a killer technique. Killer hack. If you want to learn a language fast and effectively, Andi, basically, this is magic because you're going to know exactly when to review a word or a piece of information, right when it's on the cusp of forgetting so normally when people drill well, you know, review a word. Sort off haphazardly. I reviewed this word or read this piece of information. I should really do that again in a minute, and then maybe I'll do it again next week and I'll go over again is rubbish because sometimes you'll be reviewing stuff that is already firmly in your mind on sometimes you just have forgotten it. So by the time you get around to it again, you go start cementing it all over again because you've not done it correctly. But this is not technique, but it's a device or a principle called space repetition. And there's these things these magical robotic machines called spaced repetition systems. So basically a guy called Paul PIMS lor on you might recognize the name PIMS low because he pioneered the PIMS Alert company. PIMS The tapes. He's audio books that teach you languages. Andi bit it z repetitive. So you listen and wants the Italian word for hello. Repeat and then a second later Waas the Italian word for hello. Repeat on, then fight seconds later on, then a minute later on. Then basically, the intervals keep get in longer because Paul PIMS love and he published a paper on this, He found that the frequency off words or the frequency with which you have to acquaint yourself with the word gets longer or gets further apart with each successful recall. What does that mean? That means just say, you got some flash cards and that's the old fashioned way doing that. Let's see, on a look way people make flashcards by hand very effective flashcards of space repetition . But just say you learn in German. What you do is say, put the English word on one side of the flash card on German Answer is on the back. You look at the English one, you successfully recall the German word, so that means you don't have to look at that again until 25 seconds later. Now, if you get that on and you're successful 25 seconds later and you do it again, you get successfully. Then you test yourself again into minutes, and then if you're successful again, it would go to 10 minutes in one hour, five hours. Then you'll look at it again. They've after five hours, you've successfully, you know, remember that. Then you'll test it again in the day and then five days and 25 days, then four months and then two years. Obviously it's gonna change of you if you know successful than the frequency will be more, more so until you do until you are successful and then get further apart. That basically means if you can successfully recall a vocab item after one day, so you've seen it, and then you see again a day later, you won't actually have to review or look at that piece of information until five days later, because five days is where you're on the cusp of again. Six days would be too long. You were in danger of actually forgetting it then, but four days is too early. It's going to stay in your mind if you've done it after one day, staying in mind after five days. And this is very, very cool because this means as well. If you can remember a word after four months, then you won't actually need toe actively. Look at it again, but two years it's solidified you got. You got to the point where successful four months, then the next spaces. Two years. Obviously you use it more before then. But just to illustrate an idea. Now you can do this with flash cards. That's that's the old fashioned way and is still successful, So people will be like with different piles. So you put a word. You look at it. Okay, Got that right. Okay, put it in this successful pile, I'll look again in a minute. Successful again. All rights in a different part. Look at in 20 minutes and so on and so forth. But there's an even better way that will cut out mindless needless repetition on Do allow the intervals for you on. That's a space repetition machine or system S. R s on my favorite one. This tons. There's ones like memorizes ones like one economy. Different people have different favorites. My favorite is hunky, it's free to download. It's very, very simple to make decks, and you can even download other people's decks. That's what they call it with vocab items or pieces of information is a deck because it's basically a robotic flashcard system. So I think he is my favorite. Andi. It would just work like a normal car, and I use this for learning Japanese. So I would put, for example, if I wanted alone kanji I would put the keyword on one side, like sun or moon. What I wanted to learn on. Then I test myself. Can I draw out the country successfully hit the button that reveals the correct answer? Am I correct? Cool. I'm gonna hit the button says I did that relatively easy on then I won't have to recall that one or try. Teoh met, you know, review it until a certain amount of times past. If I wasn't so successful than I see it more frequently or quicker sooner. So monkey, that's your assignment for this module is to go download it, go play around with it, get get used to it on D. C. What information you can use it for you can use it. Any information you want to learn, it's It's a brilliant, brilliant thing for language learning. But not only that, if you're historian, your lawyer, your scientist, any concept or anything you just want, remember Monkey is gonna make it almost like cheating. It's going to feel like an unfair advantage, but it's legit, is how our brain works. Do it go download monkey. 12. How To Hack Your Motivation With Mindset Techniques (Pt.1): you've probably heard off. James Patterson is everywhere. You go to the airport bookstore and you'll see he has the most shelf space out. Any author. But did you know he is the number one best selling author in the world? Did you know that he has had more number one Children's books than any other writer? Did you know that he's had 19 consecutive New York Times best sellers? He's also sold over 300 million copies of his books worldwide, and he holds the Guinness World record for the first person to sell over one million e books. And when asked to give his advice to new thriller writers who are just starting out in the writing game, he says, Don't set out to write a thriller set out to write a number one thriller with a number one story idea. Now can you guess how many days a week James Patterson works? Seven. If you said he worked seven days a week, you'd be correct. James Patterson is in his seventies, and he works seven days a week, and he will knock out anywhere between 10 to 15 books per year. That's more than most writers will write in their lifetime. Now let's talk about Connor McGregor, the famous atheist lightweight. MM, a boxer. Whether you love him or hate him, he's a claim is no secret. So he's had our off 26 fights, 22 wins, and he's knocked out 19 off his opponents. That brings his Koray above 8%. He is also very famous for knocking out his opponents in or around the minute. Mark is even knocked people out in under four seconds. Andi. He's well known for name in the exact round, consistently where he's gonna knock out his opponent. In 2017 the first half of 2017 alone, Connor earned over $34 million which makes him the highest paid. MM, a athlete in history. So and when people talk about Connor, when his training partners talk about him all the way through his career, which is quite short, so he has more promising winds and claims coming to him throughout his short career. What did people say about Connor McGregor? They say he's the 1st 1 in the gym, is the 1st 1 to arrive, and he is the last one to leave his dedication on passion and his obsession with martial arts. The craft Marsellus is relentless. So why am I telling you about a thriller Writer? Andan M m a. Fighter? To be honest, I could have chose a lot of people. I could have talked about Elon Musk. I could have talked about Richard Branson. I could have talked about Christian Bale, Oprah Winfrey, Tiger Woods. There are countless examples, but the reason I'm telling about these people is because they have something called the Olympic athlete mindset or the Olympic mindset. Basically, these people set out to win. They set out to become a master off their craft. They'll do things that other people in just simply aren't doing. When when every golfer was like, kind of overweight and smoking on the course, Tiger Woods was with first to start introducing weight training. He's the best in the world. They did crazy stuff and then absolutely, relentlessly dedicated to their craft on. They have this mindset where they are there, all in tow. Win and I got the term Olympic mindset from my father. Endless respect. My father, he's a very successful businessman. He never went to university, but he's very smart and very successful, and he told me around the age of 16 when I was just starting to entertain the idea of going toe Oxford, actually, to be honest when I didn't think I go to work. But I really just wanted to drop out, go work in the warehouse and be done with education. Luckily, I had a few good teachers who really back to me along the way, one in particular source type books that I was reading glasses and really pushed me towards going talks with G actually really forced me. Even told me the college to go for I didn't even know there was a college system. I was dumb ass, but she's got Oriel College. I was very lucky to have a few people who gave me a notch or shove in the right direction, but my dad, he could see that I was a bit all over place. Flounder didn't really know how to approach preparing folks it, and he said, You're not just studying, you know, just studying for any old thing. You are going off the the academic gold, so you need to treat yourself like an Olympic athlete. So what is an Olympic athlete do mostly base out to win. They're not setting out just to participate. They want it. And I knew I said, Look, it's all or nothing. I am going to ace the interviews. I'm gonna eight person state gonna ace the that. I'm gonna use all this stuff and I'm gonna get in. I'm gonna do the best in my exams because I'm going for the best on what that means is you're a lot of life is set up to enhance that as your main go. If that's your main goal, you're eating healthy and you're working out. But that's not your main goal. You're doing those things in order to improve your mind. And so you feel more well rested, more energetic and able to remember stuff. Basically, that's enhancing your number one goal when you're socializing with friends and having a good time make you going to the movies, even maybe food again. This is downtime that is trying to make you more mentally healthy so that you can get back into on approach it with more dedication. So basically a lot of everything set up to enhance you're not born God. So that's the minds that you need to go in. You are training for the academic gold Olympic mindset athlete. Okay, 13. How To Hack Your Motivation With Mindset Techniques (Pt.2): talk about how to establish the right motivation so people often talk about willpower and discipline. Oh, you must be really disciplined. We must have great willpower. Me tell you something? Willpower sucks. I used to smoke. I smoked a lot. I was hopelessly addicted when I tried to quit the many times I tried to quit when if I tried to apply willpower, I failed spectacularly. I felt like a loser. I felt weak. I felt pathetic. I just couldn't do it. And it was a real struggle. Now compare that to. When I finally acquitted, I found right motivation for quitting. I quit overnight with the correct motivation. I didn't need any willpower. I didn't need any discipline. It was effortless. And I quit like that because I finally had the right motivation. Let's compare willpower and discipline with the correct motivation. Is New Year's Eve everybody smooching? Wishing each other happy New Year setting resolutions? Now imagine a normal dude and he says, I want to set the resolution to get into bad shape. In fact, I want to get in the best shape of my life. So he sets of resolution that he's gonna exercise more and then come January 1st or more likely, generate second. When he's not so hungover he starts go to the gym gyms always packed in January. Finally, Enough. It's pretty empty in February. Hey, goes. He tries his transit artist. He starts lifting weights. He starts running on the treadmill on, he gets winded, He gets a stitch and he feels like she's in pain. And he has the powers through his willpower. I'm gonna power through this. It's a struggle. Then he goes home. He got drive straight, parts of double strike for even what? That's what he really wants and tries to kill himself. Something healthy hates it. Things is disgusting, barely eats it. And then the next day, maybe he'll go to the gym again. Maybe not. Maybe another day passes and he says, I have the willpower, laces up his boots and he goes and forces himself. But then bit by bit, because he Haiti's hating every second of it because he's not truly motivated. He just thinks he needs to set a resolution. He is just something people do. Suddenly, life gets in the way relationships get in the way on, he is no longer going to the gym. He's no longer running back to slumming away on the couch, watching Netflix and stuff in crisps in his face. Now compare that to somebody who has the right motivation. Now, instead of setting a New Year's resolution while everyone smokin big, glittery ball drops, this guy roast the doctor. The doctor says You have a 99% chance off dying in the next six months if you don't give up your kebab and beer lifestyle and 70 lifestyle. Andi When the doctor breaks the news, this guy he starts to think, and he thinks about what his wife would be like as a widow and struggling to make ends meet . He thinks about his kids crying at his funeral. He thinks about the fact that he's worked really hard all his life, and he will never be able to retire on sale in the Bahamas, which was his dream. He thinks that all this stuff and he goes home, and this is making a big show, a big song and dance about what he's doing. But the first guy he's probably posting on Instagram and then accounting suddenly go silent to eggs. This guy just quietly gets on with it. He goes for a run. He drinks more war. Now he does get winded. He feels like crap, and he doesn't really enjoy it. But he's motivated. He is the image off his own funeral on his wife and kids season through. Then he goes home and cooks himself a healthy salmon with vegetables and stuff like that. Day after day, this guy stays committed, Whether it's hard or no, he's committed because he's motivated. And to be honest, it doesn't actually take much willpower because he's so motivated. The motivation is so strong that it's not even up for debate. It's not consideration to just stop. Sky's gonna die if he doesn't sort himself out. So he just does it until it's automatic and until it finally is enjoyable because he's got the right motivation. Which one's better now when you set? When you sit in your motivation, remember that ultimately, humans are either running away from something or running towards something. Now it's a whole carrot and stick. You ideally want motivation in both forms again. Jordan Peterson causes heaven and hell you want heaven that you can attain to, and you want a hell that you want to avoid. So what you running away from? What are you running towards? When you establishing your motivation, you want to go somewhere quiet, preferably go out in nature with some fresh air. Go for a run, Get the endorphins going, Go somewhere quiet and set aside an hour or so. Bring a journal with you on. Have some quiet meditation, some thought and then ask yourself What is your ideal life? If your life would be perfect and this imagine it as one perfect day. What would a perfect they look like? 5 10 years down the line? Three years down the line? Imagine. Are you be rich? If so, how average? How do you make money? What does your house look like? Who do you wake up beside? Do you wake up with a wife? Do you wake up with kids? Do you wake up with dogs running around you? Maybe. Don't you know, have one any of that? There's no judgment. Here is what you want. Maybe you are a best selling author. Maybe you're a doctor who's the best selling author as well, who goes on TV panels and helps people change their life, inspires people. Or maybe your lawyer, that defends large corporations, a little small corporations and get your very, very successful. Maybe you're a You're the next fitness guru because that's a bad. But the next fitness bro, a girl who goes on and finally changes the unhealthy perceptions in the industry. On you again, you turn people's lives whatever you want. Basically, what does your life look like? Make it vivid. Make it concrete and that's what you're going towards, All right. And now, once you got that, you need something to avoid, because sometimes a motivation for a good thing can only get you. So far, what's really effective is I don't want to slip into what my version of hell would be. This is actually harder to say, especially for people who grew up not in poverty, basically. But go talk to some homeless people. You'll find that most of them usually came from good homes. They weren't they didn't come from bad times. Usually they slid into addiction. Maybe they lost their grip on, you know, go talk to some people who have nothing on. Imagine once you talk to them, you will see how they used to be like you. A lot of these people and you could quite easily end up where they are. Maybe that's not your version of help. Maybe you need something worse, maybe need something completely different, but really think and get good. That's how you establish the correct motivation. That's how you don't need willpower, and that's how you can achieve your goals automatically without struggle. What do you running towards, where you running away from? So here's another mindset that you can use to be successful long term. It's called giving yourself a B plus, and I consider the beginning. Of course, you're gonna have to get comfortable with contradictions because this seemingly goes against everything I just said. But the idea of giving yourself a B plus it doesn't mean you can't get a or you can't get the top marks in your exam. What it means is striving for perfection. Ism rarely results in good things really result since success and happiness, it often results in paralysis. They call it paralysis analysis or paralysis by analysis. The perfectionism isn't good. What's better is long term consistency. Some days, life will get in the way. Some days you might not be able to commit fully to your schedule. Some days you just have a bad day, you'll be you'll be sick. You have a headache and stuff instead of feeling bad. Say, did I? Did I do a B plus today? That's as above average work. Did I do well today? If yes, don't give yourself such a hard time. Some days you'll have a pass days. Some days you have a days, but just give yourself a little break from time to time because consistency is key on. I would rather have that as a a school ethos by which to live your life. It's on principle. Then I'm gonna go boss the wall on you. Just burn yourself out because that does happen instead of going hard on trying to be perfect, and then you don't want to do anything a week later because you're so fried. Give us of lots of days where it's just good, and then you study and consistently on that consistency adds up, and you'll study long term. You'll be more healthy mentally, and you just get better grades that way as well. Like the last minute cramming the people who do that. That doesn't work either. So give yourself a break. You want to shoot for the best. You want this Olympic athlete, you know, academic athlete mindset. But you also want to know when to back off a little bit. Give yourself a break. You want to be your own friend, not a tyrant. Another thing you can do is to adopt the productivity mantra on. Now, this is a man sure that I had written on a little card that I will keep with me. Put in front of me when I'm studying. Carry around with me the mantra. Waas. Am I doing the most productive thing possible for me right now? Now that sounds really Taipei. That sounds really workaholic, but that doesn't mean you're working all the time. It doesn't mean you're on 24 7 when it means you just evaluate what is the best thing for you right at this moment. So that means you go to the library. What's the most productive thing you could be doing right now? It's probably not scrolling through Facebook or talking to your friends. It's knuckling down and get in 45 minutes solid done. Or if you're feeling tired and you're at the library, what's much productive thing you could do? Right now, it's probably not productive brute force and try and shove information in. When you're just too tight, it's going. The most productive thing you can do is go for a little walk, then by 10 minutes, have a snack of some water. Maybe have a little chat, get yourself in a better mood, then go back. If you're lying in bed, it's 11 o'clock. What's the most productive thing I could do Right now? It's not work, and it's also not scrolling through YouTube videos and until way late CIA type next morning . Most productive thing you could be doing then is winding down, having a little relaxation ritual, maybe reading a book and just getting ready to have a nice sleep. Okay, if you struggle with making the right decisions in the present moment, sometimes it's just good to have a little prompt. A little mantra that remind you keep on the right course. What is the most productive thing I could be doing right now? 14. Resources To Download: okay. Now seems like a good time to stop. Or at least to pause. I hesitate to call this a conclusion. Video. And this is definitely not goodbye. But you should by now be deploying some off the strategies, techniques, tips, hacks that you've learned in this course. Have you have you put them into practice? Have you downloaded? Anke? Have you started scheduling your studies according to the primacy and recency effect? Have you downloaded the resources at Benjamin McEvoy dot com? Forward slash studying resources. Have you bean time boxing? Have you been doing Pa Maduro's? Have you got any new supplements, Have you bean improving your sleep? Have you been doing any of it? Now? I don't want to sound like a nagging parent here, but application is key. You can't just watch this stuff. This course is useless unless you apply it. So we're going to stop here. I'm gonna continue adding to this course. If so, it's very important that if you go to Benjamin McElwee dot com forward slash study resources, you condone stay abreast off the latest videos and tips on Every time I release one, I'll let you know if there's a new technique that I want to talk to you about, but so far, just concentrate on applying what you've picked up so far because you don't actually need any more than that. This is all great stuff. You'd be bullet proof of your studies. You just have to apply. Now do me a huge favor. Let me know which techniques worked for years. Obviously give him a trial run, apply them for a week or so. Maybe a bit longer. Let me know how they dio have they improved your studies, so I'd be really appreciative and grateful if you leave a good review for the course on skills because that helps me go up in the algorithm. You will find out, help other students and stuff like that. But it also just lets me know that you like to content and you found it helpful. Which means that I'll keep doing more. I'll put more out. We're going to do a couple of other courses as well on, but we're definitely gonna keep adding to this one. So I'd like thank you very much for watching so far for putting up with me through all through all this. It wasn't a long course, but like I said, we're gonna have a few more bits to it. But bottom line, go apply what you've learned, then let me know. Thank you again. Andi. Definitely speak. See?