5-Minute Study Motivation - Japanese Procrastination Cure

1. Welcome & Orientation: Congratulations and welcome to five minutes. Study motivation. Hi, I'm Brian Bold. I'm so excited to be here with you. And I think this is going to be It's gonna be a life changing experience for you, and I think it's going to be a lot of fun. So congratulations and welcome to five minutes. Study, motivation. You've made a great decision and a great investment in yourself and your future. I think when you look back, you're going to see that this was one of, if not the very best investment that you ever made yourself. This program will change your life if you use it now. This matters. I know it's important to make this work. I acknowledge you for being here. I take this seriously. I know that life can often feel like you're thrashing around in quicksand. The harder you struggle, the deeper you sink until you can't see how you'll ever be free. There are many reasons why people procrastinate on studying and personally, I've heard them all. We keep telling ourselves that we're going to start studying, but we never do something seemingly more important and more urgent. Always seems to come up and we don't get it done. This doesn't have to be your experience. I've created five minutes study motivation to show you how to free yourself, beat your study, procrastination once and for all, and make studying an automatic and effortless part of your life. This course is also low Raelian crime. Every week I meet people who desperately need to study, but they keep on procrastinating, and then they wonder why they get bad grades. Others start to study, but then they fall off the wagon in a matter of weeks or even days. And this also happened to me in my own life. Ever since my later years of elementary school, I tried to make studying up permanent habit, but for over eight years it never stuck. Despite my efforts, I just couldn't get motivated. I went out and I read every book, and I listened every audio and video course on motivation. I went through my usual get motivated routine. I listen to some motivational videos, did some visualization techniques learned from some of the greatest motivational speakers, like Tony Robbins, Zig Ziglar and Nick Vacek. And you know what? None of it worked very well for me. I just couldn't get motivated. It was all very hit and miss. Sometimes it worked. Sometimes it didn't and it just didn't feel right. My motivational burst to change would usually last me about three days, in some cases, even two weeks before I quit, for one reason or another. Sometimes there was no reason. I just stopped studying for half an hour look like climbing Mount Kilimanjaro. The idea of reading books and memorizing all the information was wholly unappealing. I felt so defeated and I waas, and it wasn't just the sheer amount of time and effort of studying that discourage me. It was the total amount of work, sweat and dedication I needed to put in to reach my academic goals. It was the vast distance between here and there. A year's worth of studying weighed on my mind. I felt overwhelmed, discouraged and defeated before I had even done anything. And things didn't change for months. Not until one evening on an ordinary early July evening when I accidentally discovered a surprisingly effective ancient Japanese study heck and saw that the changes I made were actually lasting. I realized why the prior strategies I relied upon were complete failures. I started studying every day after I came back home from school. My grades got better. I was less stressed, and I even had more time to do the things I loved. I taught myself how to beat my study, procrastination with a simple mind trick which led to an amazing superpowers. And that's what I'm going to teach you how to do. You see, most people don't know where motivation really comes from, and we think hopefully one day we'll just have motivation. You know, we'll wake up and feel motivated, but my favorite metaphor to teach people is this one. The power plant doesn't have energy. It generates energy in the same way. We don't have motivation. We generate motivation. Listen, motivation is not something you have. Motivation is something you create and you can create it any moment you want. Motivation is just a feeling of a sense of certainty that you can pull something off and you can create that feeling literally in a moment. And to make changes last, you need to stop fighting against your brain when you start playing by your brains. Rules lasting change isn't so hard. Five minutes study. Motivation will show you kind of free yourself and become everything you're meant to be. I think a five minute study motivation is the next evolution of gold setting and motivation . It's the easiest and simplest trick that I've learned to beat procrastination, and it will better equip you to change your life than any other so called motivational book or technique you see five minutes Study Motivation is a form of meta cognition, which means it's a way of tricking your brain in order to achieve your greater goals. This rule allows you to beat your brain at its own game and distract it from the waste it tries to sabotage. So if you'll just follow what I teach you in this program, I believe it can make a profound difference on your grades, academic results and personal satisfaction. This program is made of eight parts, each dedicated toe one step and must be practised in the order written. You won't succeed with this program by changing the order or by skipping a step. Do not attempt to do. This course will be distracted in any other way. Your life is at stake. Switch off the phone. Don't be in the TV room or with any other people. Solitude is essential. Each activity is short, so you only need 5 to 10 minutes of solitude each time. I don't think you know better than me on this one. You don't if you do this while commuting or watching TV or secretly at work, etcetera, you're fooling yourself and you're not ready for change. This requires full commitment. Second, don't be tempted to skip or change the order of any exercise. If I say doing exercise, then do it. There's a reason now if you still want to proceed, watch session number one. Now learn the science behind why we procrastinate. Go through the program and do all the exercises that I'll give you. It will make a huge difference in your life. Okay, let's get started. 2. 1. Why We Procrastinate And The 3 Brains: why we procrastinate. And the three brains. Here's the thing. When I discovered this my neck I felt like a superhero who had just discovered a superpower . But I didn't know how or why it worked. I just knew that it did, as I shared this mind trick with others and they started using it. People started reaching out to asking how and why it works so well, I decided to do some research. What I found was fascinating, and I'm going to share it with you right now. Okay, So how many times have you or someone you know set a huge goal to lose 40 or more or exercise for an hour, six days a week, only to fall off the wagon a few weeks or days later? Way all do it. And in 99.99% of cases we failed, and we fail miserably. Why is that? So the answer is fairly obvious when you confront something that's going to require you to change your behavior, you basically come face to face with the gap between who you are right now and the future person you want to be. And sometimes when you see how big that camp is. It's overwhelming the amount of work that it's going to take toe close. That gap suddenly feels insurmountable. Reason why you feel insecure is because you're starting to focus too much on your goal, how much you're going to have to do, and that's overwhelming. I've studied the leading researchers in psychology and behavior, and what they've taught me is that the moment you want to change, break a habit or do something that's hard or scary and you hesitate. Your brain goes to work to stop. And there's actually a neurological reason like changes so hard your brain is designed to stop you from changing. Explain. You're three brains in one. Let's talk now about evolutionary psychology. Okay, you're three brains in one. Dr Paul MacLean originated a theory that he called the tri une brain. The idea is that we have three brains in one, each designed for a different part of life. Now our reptilian brain is about the body and the physical world, and I'm generalizing here, but you'll get the idea. Aren't mammalian brain the one that grew about our reptilian brain is about emotions in relationship and are thinking brain is about thoughts and decisions. Here's an image of what I'm talking about so you can see the reptilian brain. And then around it grew the mammalian brain. And then around that this big cortex that we have, which is a dense network of neurons. This is our thinking. Bring okay, the kind of post mammalian brain. And this is the part of our brain that allows us to have, you know, self reflexive consciousness to make these very, very abstract symbols and to not only make tools, but also to make tools that make tools to do all these things that give us all these big, great advantages to design the environments that we live in, like building towns, cities and metropolis to have very high levels of communication like smartphones, the Internet and process things and analyze at an abstract level that allows us to get this huge advantage over animals. This is the tri une bring three brains in one, the reptilian brain. It kind of runs your automatic nervous system. It beats your heart. It keeps you breathing. It's the fight or flight or freeze brain. You know, if you're threatened, it just kind of takes over and get you moving quickly to get out of danger. It's the brain that's interested in survival and reproduction. The mammalian brain, the emotional brain. This evolved in mammals. And this is the part of our brain that is responsible for emotions that we feel. And emotions are typically about relationships. OK, so it's the emotional brain it forms these deep emotional bonds with those who care about it also is responsible for some of the higher you might call them negative feelings we have towards each other and then the thinking part of our brain. This is the conscious brain. This is where we can do symbolizing language and where we could try things out in our mind before we actually do them in the real world. Now, as you can imagine, this is an incredible miracle that we've been born with, in fact, that we each have one of these. It's like it's like an impossible miracle of reality in the universe, but it also comes with challenges. And because these three parts of our brain are so powerful, they also have some little let's just call them loops that we could get into that screw us up. So if you've ever experienced an inner conflict, where part of you wants to do something, but another part of you is preventing you from taking action? You're experiencing some type of internal mental emotional conflict. Well, it's most likely 83 brain. So maybe you're driving down the road and you start to get hungry, and the first thing you think is french fries. French fries will be yelling, But then another party, You comes up and says, French rice, that's not a very good idea. That's not healthy. And if you eat those French fries, you're just going to feel sluggish, and you've got important meeting to go to so you can't afford, you know, going to sleep in that meeting and then you go, man, those fry some really good. Maybe I'll get some fries, but I'll only have a few of them, and then the bargaining starts. Taking place with this is likely a three brain kind of thing. And if you just notice when you have inner conflict, it's probably because your body wants to do one thing. Your emotions want to do something else, and the logical or rational part of you has another idea. So our three in one brain is designed perfect, but for a different time and place. It's designed for a life that was 100,000 years ago. Now I recommend that you check out Dr Paul MacLean and the tri une brain theory. If you want to get an even clearer picture of this time again, we're wired for a time and place that doesn't exist. We're wired for a life of about 100,000 years ago. Not for this artificial reality that we live in. And now evolutionary psychologists call some of these problematic wear rings cognitive biases, another topic to look up online. If it's not something that you paid attention to, studying cognitive biases can really be an enlightening experience. It can help you get control of yourself and understand why it's so hard to make progress in the modern environment. So, for example, why when you set a huge goal to lose £40 or more, or exercise for an hour, six days a week, you fall off the wagon a few weeks or days later. Why is that so? This can feel like a person failing, as though the decision not to exercise was a sign of weak character or at least willpower. But you may just be giving into humans evolutionary instinct to be lazy. You see, our ancestors exerted so much energy hunting and gathering that they sought rest whenever they could weigh, are predisposed to want to conserve energy, notice the reptilian brain working to stop us from exercising. Daniel Lieberman, an expert in human evolutionary biology, says that it's not our natural inclination to exercise for health alone. It's natural and normal to be physically lazy, says hunter. Gatherers in the Kalahari or the Amazon are Justus, likely as 21st century Americans to instinctually avoid unnecessary exertion. Although a small percentage of people today exercise is a form of medicine doing their prescribed dose, the best majority of people today behaved Justus their ancestors by exercising Onley when it's fun as a form of play or when necessary. Lieberman explains that our ancestors struggled to amass enough food to make up for the calories they burn, tracking down that food so they needed to conserve their energy when they could. Most modern humans who do exercise don't need to worry about whether, after a hard workout, they'll be able to make up for the calorie deficit. You see, our instincts are always to save energy. This is why we have the reptilian brain for most of human evolution. If you wanted to put dinner on the table, you had to work really hard. It's only recently we have machines and technology to make our lives easier. We've inherited these ancient instincts, but we've created this dream world, and the result is in activity. So how do we beat these powerful evolutionary forces, especially the conflict between our rational brain and the reptilian brain that wants to conserve energy? Willpower is the answer. 3. 2. Willpower The Secret to Motivation: will power the secret to motivation. So what really happens when you have a three brain conflict? Well, your prefrontal cortex shuts down part of the brain that's responsible for decision making in rational thought. When that happens, your willpower gets depleted. You lose control of your own decision making, and you fall into the habit of procrastination a part of you wants to work out. But then another part of you, in most cases the lizard or emotional parts of your brain takeover. And there you have it, a perfect recipe for procrastination. The link to procrastination is that you need to activate that part of your prefrontal cortex to get out of the cycle. The key is to activate your prefrontal cortex before you're in the 12th hour. That's where Concept called activation energy comes into play. Activation Energy is something that was first introduced into the field of human behavior and psychology several decades ago by a rock star professor at the University of Chicago that studied a state of flow. His name is Mohali. Six sent me Holly, and he was one of the first to study human behavior human performance, and he coined this term activation energy. He actually borrowed it from chemistry. And it's a term that describes this phenomenon in order to start any kind of chemical reaction. It takes a tremendous amount of energy to create that initial spark, a lot more energy to start it than to keep going. There's a direct correlation to you and me. Science proves that the initial amount of energy to start a reaction the activation energy is significantly higher than the amount of energy required to keep it going. Same in life. That activation energy required to get you going is really hard to come by. Have you ever noticed how hard it is to just get started? How hard is it to open that 500 page man's book? That feeling, How hard is it to get started? This is what Mohali is talking. You need activation energy to start the chain to start to study. That's the key to creating any kind of change, this activation energy inside of you that causes the initial go and then what do we hear over time? Once you start, there's a chain reaction and then allows you to keep going. Creating the initial spark takes a little bit of effort, and if you use this next model that you're about to learn, it will make it a lot more effective. Now when they launch the space shuttle up into space, you may notice that it's attached to this massive rocket. 80% of the weight and the fuel of the launch. Is that other rocket to get up into space? So why do they need that big rocket? And why do they need all that additional fuel? Well, they needed to reach escape velocity because the gravity of earth is very powerful and to escape from the Earth's gravity, they need all that extra power. That huge rocket. It only burns for about two minutes, takes the space shuttle up something 26 miles into space, and then it falls off so that the space shuttle can go fast enough to get into outer space . And then it's got a little bit of fuel on board to maneuver and fly around the earth and come back and land. And studying is kind of launching the spatial when you want to start studying. Your other two brains that we've talked about in the previous video will try to pull you back in your comfort zone. Making the choice even the most banal has a biological cost indeed, and it consumes our mental energies. This is why, at the end of the day, we tend to crash in front of the TV, skip our workout or try some junk food with which to cramp. Now most people give up right here. So how do we create that initial spark? Where do we get that Big rocket and all that additional fuel? We need to reach, escape velocity and start working out? Or in this case, studying willpower is the answer. Will powers the inner strength that enabled you to make decisions and carry the mountain. It gives you the strength to take action and perform tasks and plans. Despite inter resistance, discomfort, laziness or difficulties. You see willpower is the rarest, most valuable and the most precious energy that we have, and it's the only tool we can use that allows us to beat our inner conflict. Are three brains in one conflict because it activates your prefrontal cortex? You see when there's will power, there's firmness, decisiveness, determination, assertiveness, resolution, persistence and the power of pushing yourself towards goals and achievements. Now studies have shown that we only get a little bit of will power every day. So an ingenious study that they've done that found that each of us gets a little bit of willpower, and most of us will burn it on internal conflict and multitasking and doing things that just waste our time and energy. And then we crash, and we don't have any more energy to do what we really need to do. Roy F. Baumeister, one of the world's most prolific and influential psychologist, compares our willpower to the battery of a smartphone when we're all well rested and fed are will powers at the highest level, although this mental battery tends to discharge when a series of decisions occur right? Bouwmeester calls this ego depletion, and he proved its existence by sitting students next to a plate of fresh baked chocolate chip cookies. Some were allowed to snack away, while others ordered to abstain. Afterwards, both groups were asked to complete difficult puzzles. The students have been forced to resist. The cookies had so depleted their reserves of self control that would. Faced with this new task, they quickly throw in the towel. Cookie eaters, on the other hand, had conserved their willpower and worked on the puzzles long. And, as it turns out, the two biggest sources of ego depletion or willpower drains were found to be effort and perceived difficult. And this is the very reason why our resolve to study weakens after we've slogged through a soul sapping day at work. Our mental energy or willpower is already well drained after a hard day in the office at college, and studying for 30 or even 60 minutes seems now impossible to even start. Ever it will take feels insurmountable. And the perceived difficulty of the test shuts down our brain wave become overwhelmed, and we haven't even started, and this literally kills motivation. So how does five minutes study motivation? Beat the system in your head? How does it beat the three brain conflict, and how does it eliminate these two biggest willpower drains at its most basic level, five minutes. Study Motivation is a tool that helps you take action five minutes. Study. Motivation creates activation energy in you. Five minutes Study. Motivation is how you activate change inside of you. In a nutshell. Five minutes. Study motivation is a way of tricking your brain in order to achieve your greater goals. It allows you to beat your brain at its own game and distracted from the ways that it tries to sabotage. And in the next video, you're going to learn how you could activate that change inside. We want to use that limited willpower that we get each day intelligently, because if we wait till the end of the day, we're not going to have any of it left. And we're just going to fall back into our old comfort zone and our old habits see in the next video. 4. 3. The Power of 5Minute Study Sessions: the power of five minutes. Study sessions. Hi and welcome to Session number three. In this session, you'll learn what five minutes study sessions, really on, how they beat thes human limitations, that we've talked about lack of willpower and procrastination and how they use them to motivate yourself to study literally in a moment. This is the very same trick I personally used to beat my eight year old study. Procrastination Enjoy. Now it was a lazy summer evening, July 12th 2016. Like many other times, I reflected on my past and was not impressed. I wanted to study five times per week and improve my grades. I wasn't about to set a new one year Dolo or Ah, mid New Year resolution because they have a ridiculously low 8% success rate. My motivational first to change would usually last me about three days, in some cases, even two weeks before I quit, for one reason or another. Sometimes there was no reason. I just don't. But this time I decided to give it one last shot. I'd start right now on the spot, open my textbook and study for 20 minutes, but I remain lying in my bed. I just couldn't get motivated. Studying for 20 minutes looked like climbing Mount Kilimanjaro. Idea of studying was fully unappealing, and I felt completely defeated. Then I got an idea, seemingly from nowhere. What if, instead of this Big 20 Minutes study session of sweating discomfort, I did only read the first sentence in my economics, I knew I could read a single sentence. Suck it up, I said to myself, Just read the first sentence. I would have no requirement to do more. Just first sentence, about 12 to 20 words. It was the true opposite of my Mount Kilimanjaro, study says. I laughed off the idea literally. How stupid. Reading a single sentence isn't going to help anything. I really need to put it more work than that. But every time I switch back to my first plan, I couldn't do it. After I got tired of failing to do the 20 minutes of studying, I thought, Whatever. I'll just read the first sentence. I went to my desk, sat down in my chair, read a sentence, then the second 20 minutes past, and I changed my life for good. When I sent on to that chair. I noticed it was exactly the same as the start to an actual 20 minutes study session. I opened my textbook and read the first sentence, but I read a few more since I was already in studying as I stood up. But I reached a conclusion that it was better than just lying in bed, doing nothing. I still felt like quitting at this point, but then I had the idea to set another small child. It was too easy to turn down. I decided to read the next sentence. Then I read a few more. Interestingly, I thought, This is hard, but not as hard as I was making it out to be. My motivation to do more had definitely increased, but it was so low to start with that I still had plenty of internal resistance. I continued on, with the same strategy, going as smallest necessary to continue. Every time I baited myself with a super easy challenge, I met or exceeded it. It felt nice to hit my targets, however small. When I finished. I ain't studied for one hour. I felt great about it. It's important to note that these were individual decisions At no point did I have the full weight of completing a 20 minute or even a one hour long study session in my mind. If I had, I would have never done it. As 2016 went on, I continued to require short, easy study intervals for myself and surprisingly, each and every time I study for an hour. There were two major things that I noticed First, just a couple of minutes of studying does make a difference in how you feel. Second, I realized that studying was becoming habitual automatic. Even with such a ridiculously small challenge, I was doing something everyday. Regular study sessions were becoming easier After this positive experience, which lasted, I wondered if a scientific explanation existed for why super small and easy steps work better than larger goals. Research showed that there are indeed answers, and you'll see them throughout this course. So what are five minutes? Study sessions? Since I refer to five minutes study sessions throughout this course, I want to briefly explain the concept. I think of five Minutes study sessions as the next evolution of goal setting and motivation . It's the key to long term success, and it's the key to getting yourself to take consistent action. Find minute study sessions air basically much smaller versions of ordinary study sessions. A 40 minute or one hour long study session is many Find into five Minutes Study sessions. The foundation of this five minute study system is in super small and easy steps. Concept of small steps is nothing new, but how and why they work have not been fully studied. The power of five Minutes study sessions comes from the small amount of will power to force ourselves to do. It doesn't take a lot of willpower to study for five minutes or to read a single sentence in your Spanish textbook. And the benefit from following the five minute study system is surprisingly big results. First, there's a great chance that you'll do bonus wraps after you meet your small requirement. This is because we already desire these positive behaviors, and starting them reduces internal resistance. The second benefit is routine. Even if you don't exceed your super small requirement, studying will begin to become habit. Another benefit is constant success. A bank maybe too big to fail, but five minutes study sessions air too small to fail, and so they lack the common destructive feelings of guilt and inadequacy that come with gold. This is one of the very few systems that practically guarantees success every day, thanks to a potent encouragement spiral and always attainable targets doing five minutes. Study sessions made me feel unstoppable. Prior to starting five minutes study sessions, I felt unstoppable. To summarize. A five minute study session is a super small study interval that you force yourself to do every day in the next session. You're going to learn what to do when you feel heavy resistance. You see when my willpower and energy levels are reasonably high. I tend to use five minutes study sessions. But other times on off days, I resort to my last secret weapon, so called mini study sessions. See you there. 5. 4. Mini Study Sessions And What To Do When You Feel Heavy Resistance: many study sessions and what to do when you feel heavy resistance. A skill you'll pick up is you practice five minutes. Study sessions is finding creative ways to make your actions smaller and smaller. If you feel resistance personally, when my willpower energy levels air reasonably high, I tend to use five minutes study sessions. But other times on days off, I resort to my last secret weapon. Many study sessions. A mini study session is basically a much smaller version of a five minute study session. Studying for five minutes per day is many Find into just reading the first sentence in your book. Five minutes of doing manse exercises becomes just opening your textbook and reading the exercise instructions. Five minutes of learning Spanish becomes just memorizing the first new Spanish word. So, for example, if you're resisting studying for five minutes, go even smaller and use a mini study session. Say you have to read a page in your textbook or easier that you just have to read the first sentence. Let me tell you a story. When I had a headache, it started small. It seemed literally impossible at first, based on how I felt and in the pants. There was no way I would even attempt to study in those circumstances. With such a great excuse, I would have cut my losses and gave the standard promise to myself to do it later. It was the perfect recipe for procrastination. Headache late at night, dead tired. But my requirement was so easy that I decided to go read the first sentence in my geography textbook and then quit. Instead, I studied for 50 minutes. I was astonished. It was one of those moments when I realized how powerful this strategy really is. So if you're five minutes study session is going to be doing math exercises for five minutes every day. But you feel tired, and you feel heavy resistance to do even that. You could make it smaller by deciding to study for just 30 seconds or make your requirement for success even smaller and decide to sit by your desk and open your math book. However, these may not be necessary most times since your study sessions, air already super small and easy, but remember, you have many study sessions in your arsenal for times of extreme resistance. Can you see how five minute long study sessions and many study sessions can make you feel unstoppable. Can you see why I'm super confident that these two systems can help nearly anyone cure their study? Procrastination. If I can study in these circumstances, when I have weak willpower, am tired and lazy, then this strategy is a good one. Look, a five minute study sessions or many study sessions as your days requirement. Studying you must get done, but they only take a few minutes or even seconds total to do. After that, you can do anything you want, whether it's bonus learning or other activities. It's completely flexible to fit your current life. But it's the crowbar of motivation because it can create a snowball effect that leverages small many study sessions in your life into something much bigger. See you in the next video till soon 6. 5. Your 5 Minute Study Session: your five minutes study session in this session, we're going to install your very own Five Minutes studies. And remember, if even a five minute study session feels too hard to accomplish for you right now. Scale it down to an even smaller study session. A mini study session. I recommend that you get a pad and pen now to go through these and write down your plans and strategy. Enough talk. Let's move to action. This chapter will show you how to create study habits that last a lifetime. Step number one right down the study routine. You'd like to have it some point. It should be a full size routine for now. For example, study maths five times a week, consistently learned Spanish three times per week. Work on my research paper four days. Okay, pause the video and do the exercise. When you're done, come back and we'll start to design your very own five minutes Study session will soon. At this point, you should have a study plan and full size study routines to pursue it May be related demands economics, learning, Chinese coding, learning, photography, whatever subject you're wishing to pursue, and now you're going to many. Fine. Step two. Make your study session stupid. Small reason we're going to make our study sessions. Stupid small is because they tend to cost us the least amount of willpower. Every possible action, such as studying for 30 or 60 minutes, has a will power requirement attached. If you're motivated, full of energy and in shape Ah, 30 minutes. Study session might not cost you much willpower. But when you're a little bit tired already and not feeling up to it, not only will you have less willpower, but the activity itself will cost more of it. And this is the reason starting is the hardest part is because it carries the brunt of the weight of the commitment. Once we start way, feel as if we need to finish our original intention to count it as a success, this is why we tend not to start a project that intimidates us. We'd rather not start if we won't finish. This is why five minute and many study sessions are so easy and effective. The total requirement is so small, there's no risk of quitting too early by starting small and entering the reality of doing the work, your mind will see that one small step is not as difficult as it first seemed and that taking the next step isn't difficult either. Touch your nose, right. I'm serious. Did you feel any resistance to touching your nose? I bet you didn't. You were able to touch your nose because the resistance you felt was not stronger than your willpower. This example is one of the most basic exercises in power. If you can force yourself to touch your nose, then you'll have success with this course. I'm not joking. This course exists because I read a single sentence. My ability to complete multiple our long study sessions and my improved grades resulted from that same single sentence I study now almost every single day. That one sentence was the first step that led to all these great changes in my life. A mistake we make when setting academic goals is not taking into account that our motivation and energy levels are going to fluctuate dramatically. Way Assume that our current motivation and energy levels can be preserved or reactivated when the time comes to end, pick up our book and start studying. Everyone has off days That means your willpower to study will be lower, too. This strategy makes us resort to things like motivational videos, articles, self pep talks and other short term boosts. But what ensues is a losing struggle against a brain that doesn't want to change. Your brain is designed to protect you from doing things that are uncertain, scary or new. But this time we're going to trick our brains and win the motivation game. My rule is too many. Find my desired study session until it sounds ridiculous. Let the habit you're trying to develop. Take no longer than a few minutes a day in the beginning, like solving math problems for five minutes or learning Spanish for five minutes. You have one step to take each day. It will take no time. But you should also make it so simple that it will be impossible for you to say no. And when something sounds stupid small, your brain will see it as non threatening and so simple that it will be impossible for you to say no. Okay, pause the video again and do the exercise. So instead of saying you have to study for two hours, we'll just say that you have to study for five minutes or, if you feel heavy resistance, use the mini study session and only require yourself to read the first sentence as you have energy. In this scenario, it isn't a big deal. And once you start, you're going to find the motivation. Kick in most the time. As Dan Pink notes in his best selling book on motivation Drive, nothing motivates you better than seeing progress. In short, don't wait for inspiration. Just start doing whatever it is you do. Action is first motivation. Second, in the last section, we discussed how your ability to control your behaviour depends on how difficult your brain perceives the tans and when you start super small, perceived difficulty and willpower cost drop drastically. You see. Once you take the first step, your brain is forced to calculate the true difficulty of what studying for an hour would be like instead of a biased lazy brain projecting it to be tortuous. If you've ever found yourself thinking it wasn't so bad after studying for 30 minutes, you're already familiar with this phenomenon. Don't view an hour's amount of studying as something where you need to find the motivation to make it through that entire hour. In most cases, you only need the motivation for those 1st 5 minutes. The hard part is showing up. The other 55 minutes usually go by pretty easy. In many ways, it's harder not to read a single sentence than to read one challenges so easy that your pride enters the equation. I may be stubborn and exhausted right now, but come on, I could do that. I encourage you to frequently remind yourself of the absurdity of not being able to meet your five minute requirements. 7. 6. What To Do When You Feel Resistance To Do More: what to do when you feel resistance to do more. The five minute study Motivation Strategy addresses the first instance of internal resistance by requiring small steps to start and by making the total requirement to easy to fail. It keeps you from getting overwhelmed and racing back to your old routine. But once you start, there's another wave of resistance. Based on my experience. Second level of resistance is shattered completely after you've taken the first step. This is especially true after you started practicing the system. But before you get started, you'll need to overcome the resistance from your brain. This type of resistance isn't a mystery. It's a subconscious conflict with your typical behavior. Your brain can be tricked into not resisting the first step, but it still knows what it wants when you attempt to do more. So when the first step isn't enough to break the resistance, take another. Your brain doesn't care to defend against small steps on Liebig, drafting ones by changing slowly and taking it one step at a time. You're playing by your own brains rules. So when I kept setting small five minutes and many study sessions, my brain accepted it. But once I thought about studying for an extra 15 minutes, my parents said No, absolutely not. Watch TV check Instagram, You're grounded. So after finishing my fine minute study session, I decided to pick up my textbook brain. Accepted that. Then I decided to open it. Brain accepted that. Then I decided to read the first sentence. Three minutes later, I was on page two. You know the rest. I studied for another 15 minutes, and it felt incredibly amazing to succeed so easily. So if you're ever in a situation where you like to do more than your minimum requirement, simply continue to use super small steps. As a Navy seal Combat veteran Brent Gleeson explains, the way you trick your mind to keep going when the finish line is far off in the distance is to divide your goal into tiny task, then just focus on the task right in front for a Navy seal. This could mean just focusing on running until they crossed the bridge a couple miles away , then running until they get to the top of the hill, then running until they crossed the river and so on. Trick your brain into studying by breaking your big goals into tiny tasks and then focusing on the task that's right in front of. After all, it's hard to get your mind to accept that it has to study for a year, but you can trick it into thinking that it only has to read the first sentence. 8. 7. The Key to Long Term Motivation: key toe long term motivation. Hi, and welcome to Session seven. In this session, I'll show you the simple formula that allows you to leverage and focus your energy and stay motivated in the long run, even during tough times. Let's get going. Have you ever started a fitness program and then quit If you answered? Yes, you're not alone. Many people start fitness programs, but they may stop when they get bored. They don't enjoy it or results come to slow. The truth is that even when people have the best of intentions and the willpower to set out and do something brand without an effective plan, they stumble and are more likely to fail in life. Were told to dream big. Reach for the stars. Go for the gold. Well, I think everyone would agree that having big aspirations is admirable, not to mention inspiring. You should take a more calculated approach with studying goals. Remember that you want to set yourself up for success and not for burnout. Now it turns out that motivation is a battle of the mind, and according to research, what drains are long term motivation. The most is the battle that appears between the perception of your strength relative to your tans. Researchers call this subjective fatigue. Subjective fatigue depends on many factors, and a big one is how you see yourself stacking up against your goal. You see, when you confront something that's going to require you to change your behavior, you basically come face to face with gap between where you are right now and the future goal you want to achieve. And sometimes when you see how big that gap is, it's overwhelming. The amount of work that it's going to take to close the gap suddenly feels insurmountable. Reason why you feel insecure is because you're starting to focus too much on your gold, how much you're going to have to do, and that's overwhelming. A recent study found that our imaginations are so powerful that they can change what we physically see and here in the real world. So it's not at all a stretch to think that expecting a heavy workload can impact our energy levels to the important distinction between process, orientation and goals and why you may be unknowingly setting yourself for failure. Ah, problem with goals, especially big goals, is that they can seem overwhelming and amorphous. For example, a goal of finishing college and being on top of your class is motivating until you realize how hard it is to do and that you have no idea where to start. And even if you do figure out where to start, you quickly grasp how far you have to go both figuratively and literally. Any acute progress seems trivial. Ironically, focusing on such a goal can't demoralize, de motivate and ultimately detach you from the steps you need to take today to accomplish it. Personally, I found that people often get down on themselves because of unrealistic or poorly planned goals. Their goals are so big, they're so distant they require a 1,000,000 little steps in between. And each of those steps is an opportunity to fail. You see, when my goal is large, my subjective fatigue worsens. This is logical as the mind looks ahead to the upcoming work and cramps feels the impact early Now, this isn't to say that you should completely disregard goals goal setting, conservatism, effective steering mechanism, a North star to shoot for. But after you set a goal, a smarter approach is to learn to embrace the process. It's best to shift your focus from the goal itself to the process that gives you the best chance of achieving it and to judge yourself based on how well you execute that process. Focusing on the process means breaking down a goal into its component parts and concentrating on those parts. It's an incredible focusing mechanism that keeps you in the here and now, even during the pursuit of distant goals. Australian Olympic swim coach Block failed. He says this to big, distant goals. It's easy for athletes to get tunnel vision and get caught up on the end goal without paying attention to the process. Along the way, I find those who lose sight of the small steps and processes are those who lose motivation . When things aren't going his plan. We can only commit to actions, not results. You see actions are under our control. You can control whether you study today whether or not you do math exercises, but you can't control whether you get an A plus this week. If you can get an A plus, this week is only dependent on the actions or in actions that you take, So the result is merely a byproduct of a series of actions you take. It's literally impossible to commit to a gold. Yet most of us have been thought to do this over time, and then we wonder why it never really worked. So what we want to do instead is to commit to actions and focus on the process by committing actions. You know that if you take consistent action over a prolonged period of time, goal will be a natural byproduct of your actions. For example, if you consistently study Spanish for X amount of minutes per day over time, you'll know X amount of Spanish words. Personally, I noticed that when I focused on the process and my goal became just to do a fine minutes study session or a mini study session, my subjective fatigue shrunk. In fact, I felt I had plenty of energy to read for five minutes and the thought that I could easily do something, although small, was energizing. And even when I've been exhausted, I've still felt sufficiently energized to just do my personal mini study session reading a single sentence and this minds that could be applied to any girl from getting your bachelor's degree. Completing your Spanish language training at your workplace, writing your master's dissertation. You name it, and that's how you go from a couch potato to studying Every day. You temporarily ignore the fact that you need to learn all those subjects for a year and focus only on studying a couple of minutes today. And since that goal is much easier to achieve, you'll feel a sense of accomplishment once it's complete. In turn, that creates the extra motivation you need to move on to the second and third subject and ultimately, your academic goals itself. 9. 8. Final Words On Your Academic Journey: final words on your academic journey. Welcome to session number. Way made it in this session. You're going to learn how to apply what you've learned in five minutes. Study, motivation and the three critical rules you can't afford to break to make your five minute study sessions a success. Rule number one. Be happy with all progress, drop high expectations and never, ever cheat. There are a few ways to cheat the five minute study Motivation system First, Most common way to cheat is to give yourself a small, short study requirement, such as learning Spanish five minutes per day, but secretly require that you study more than five minutes. No, no and three times no. The reason why you need to be really, really careful not to do this is because each additional weight you put on yourself is going to require more willpower to meet. Am I saying you should never exceed your minimum requirement? Of course I'm not. I'm saying you can't exceed your minimum requirement if it comes naturally and you're not trying to force it. If you want to do Maurin any session but feel resistance, set additional small requirements after your five minute study session or your mini study session. Look, it's helpful. Toe have generally high expectations for yourself because it increases your ceiling. A self efficacy study show that you will never be in a good shape if you don't believe you can be in good shape. The reason why this happens is not that you had an increase in belief. You can pull it off, but because of your willingness to try instead if you never try to get in good shape, it's not going to have high expectations, however, such as learning Chinese five hours per day are best avoided. Ah, problem you're going to run into is the secret desire to increase your targets. Despite writing down your five minute study plan, your brain might pick up on how, for the last 20 days you've actually studied for 60 minutes. Not fine. Personal example. From my early days, your brain is always going to register the behavior, not the intention sub consciously overachievement in set a new expectation in your brain, one that carries all the weight and pressure of the typical goals you've set in the past. You know, the ones that don't work, so it's important for you to keep reminding yourself that you haven't made any change to your daily goals. Your daily goal remains a childlike, simple five minute study session. You are not allowed to feel guilty or like a failure. If you study for only five minutes, five minutes is success period. This cannot be overstressed, because if you get this wrong, then going through this program is a waste of your time and money. Your ability to keep your goal small on paper and in your mind is the only foundation on which all the benefits, power and advantages of this technique recipe. If it Any time you feel hesitant to meet your goal, check your mind for hidden requirement. Here are simple questions you can answer. Are you really shooting for your five minute study session or your mini study session? Or has your target grown? Refused bigger goals? Because it is at this moment that you'll go from fighting against your brain to joining forces with and discouragement is very rare for five minutes, study sessions and many study sessions when compared with other motivational programs and full setting methods. What can stop you from succeeding if all you have to do is just study for 30 seconds or read a single sentence in your textbook. And guess what? It doesn't matter at all of your goal. Is that small? You'll soon be hitting bigger targets if you have the same experience than I. But please, please don't let that raise your expectations. Expect little, and you'll have the strong desire to do more. Life becomes very exciting when you realize the power of just getting started. And, yes, you'll realize you had plenty of motivation to study all along. It was only dormant until you got started. Rule number two. If you feel strong resistance, back off and go smaller. Conventional wisdom tells us that we've gotta push through strong feelings of resistance. Well, that's clearly not working. We've already learned that will powers a limited source of energy. And if you try to push beyond your means now, it means you're going to crash and burn later. And if you think that you can just do it later as well, then you're not taking into account that you might not have enough desire or willpower to do it later. Imagine the scenario you're at home and you need to study, but you really don't feel like you feel intense resistance. What do you do in this scenario? You don't want to fight your brain. If you could trick it into doing things your way, suggest progressively smaller and smaller test until the resistance you feel is minimal. If your goal is to study Chinese scale back to requiring yourself to sit at your desk and open your mats book, say it's really bad and the best you could do is sit at your desk. Next, pick up your booked and open it. If this sounds stupid to you, that's great. When it sounds stupid, you're on the right path. These childlike, stupid small steps slide under your brains radar, and before your brain catches on, you'll be studying quantum physics. Rule number three. Power of Small Steps. Good news is that even if you burn yourself out, the solution for taking action despite burnout is stupid. Small steps. Burnout is willpower, exhaustion. It happens when people force themselves to do too much for too long. But as you lie exhausted on your couch, you can appeal to your brain and say, Hey, could we do just one mini study session. In this case, we could just memorize one new Spanish word right now. After that, you might get motivated to do more. Or you could set a few more of these super small steps. If you think this strategy sounds completely ridiculous, it's because you think you could do more. Your ego is telling you that you're better than having to break tasks down into small steps . But every giant accomplishment is made of very small steps, anyway. And to take them one at a time like this is not week, but precise. Before I read the first sentence of my five Minutes study session, I felt above doing it. I thought that studying for five minutes was worthless, but when it helped me to study for 40 minutes, it changed my mind. And what makes five minutes, study sessions and many study sessions great is that you'll never have an excuse to start. You'll never feel failure, and you'll never feel guilty. Even if you run out of will power. The requirement is so small that you could always find a way to get it done. There's never been a time when my willpower was so weak that I could read just a single sentence. Never. So try this out and see for yourself how you could be unstoppable with this strategy. Keep using five minute study sessions in May. Study sessions in your life, and you'll continue being motivated to study. And whenever you feel resistance to study, make it smaller, stupidly smaller problem soft Thank you for going through. This course is I look forward to hearing about all your success stories, most of which I'm sure will be even more exciting than my own. I hope you've gotten a lot from this course, and if you need some more help or have a particular question, then feel free to write me here on this website, Cheers. 10. Q Invitation: And finally, if you have any remaining questions regarding this course whatsoever, or if you feel that you need personalized help with regard to your unique situation that feel free to email me at hello dot brian bolt at gmail dot com, or send me your questions through Facebook Messenger at m, not me. Slash Ask Brian Bold. You can also follow me on Facebook at facebook dot com slash Ask Brian Bold. Imagine we both have a private conversation. What two questions. Would you ask me? Where do you feel stuck? What's your biggest frustration? What's the biggest problem you're facing? What is it specifically that you want to achieve or get What's the ideal outcome or result that you'd like to achieve? Your situation and success are important to me, and I will be more than happy to answer all your remaining questions. Please bear in mind that I get emails from all over the world, so it may take a couple days to hear back for me. Cheers, Brian