رونوشت کامل #3 Building Momentum Without Waiting for Motivation

title is Building Momentum Without Waiting for Motivation. 00:02:33.120 --> 00:02:38.080 My dear passengers, today's episode is a love letter to myself. 00:02:38.240 --> 00:02:48.879 Because if there's something that I know about myself, I am the most determined, passionate, and motivated individual that I've ever met in my life. 00:02:49.120 --> 00:02:51.360 And I know what you're thinking, my dear passengers. 00:02:51.520 --> 00:02:52.479 I know what you're thinking. 00:02:52.719 --> 00:02:56.400 For instance, if this is the case, why do you have this podcast? 00:02:56.639 --> 00:02:58.560 Why are you even making this episode? 00:02:58.800 --> 00:03:01.280 Shouldn't you already have it figured out? 00:03:02.319 --> 00:03:02.639 No. 00:03:03.759 --> 00:03:05.280 And here is why. 00:03:05.439 --> 00:03:09.840 And please keep this in mind throughout this whole episode and after the episode. 00:03:10.000 --> 00:03:14.000 When it comes to motivation, motivation is emotional. 00:03:14.159 --> 00:03:17.039 It is inconsistent and it's unreliable. 00:03:17.280 --> 00:03:26.879 But today's episode, we're going to be talking about how to increase our dopamine levels because dopamine levels do go hand in hand with motivation, right? 00:03:27.120 --> 00:03:36.240 We're going to be talking about what to do when our motivation is high and how to make sure that we're really capitalizing on those moments, right? 00:03:36.479 --> 00:03:50.560 And last but not least, we're going to be talking about what to do when our motivation has dropped, but we still want to work on those goals that are helping us become the person that we're striving to become. 00:03:50.800 --> 00:04:01.840 For today's episode, I went online and I was like, okay, I need somebody that knows exactly what they were talking about, but I need somebody that is scientifically driven. 00:04:02.159 --> 00:04:10.960 Because I feel like motivation is something that needs to be really studied and discussed on a scientific level. 00:04:11.120 --> 00:04:14.479 And actually, it has been discussed on a scientific level. 00:04:14.639 --> 00:04:19.600 But today I want to bring a blog post written by Dr. 00:04:19.759 --> 00:04:21.040 Andrew Hooverman. 00:04:21.120 --> 00:04:22.160 Now, if you don't know who Dr. 00:04:22.240 --> 00:04:28.800 Andrew Hooverman is, he is a globally renowned neuroscientist and podcaster. 00:04:28.959 --> 00:04:38.720 So if you want to check out his podcast, it's called the Hooverman Lab, where he discusses the latest things in science, especially when it comes to the brain. 00:04:38.959 --> 00:04:43.759 But for today, we're going to be dissecting one of his blog posts. 00:04:43.920 --> 00:04:48.959 This one is titled Tools to Manage Dopamine and Improve Motivation and Drive. 00:04:49.120 --> 00:04:50.560 So let's dive deep into it. 00:04:50.720 --> 00:04:54.720 You probably remember that I mentioned dopamine at the beginning of this episode. 00:04:54.800 --> 00:05:02.480 And it's because dopamine is a brain molecule that is closely linked to our sense of motivation. 00:05:02.639 --> 00:05:13.360 In fact, when we have high levels or normal levels of dopamine, we have a depth of focus in which we're able to work on our goals. 00:05:13.519 --> 00:05:25.519 But when we have low levels of dopamine, especially when we have extremely low levels of dopamine, that is when we stop taking action towards our goals because we just don't feel motivated. 00:05:25.759 --> 00:05:27.199 But one of the things that Dr. 00:05:27.360 --> 00:05:33.040 Huberman discusses on his blog post is how to increase your dopamine levels. 00:05:33.199 --> 00:05:37.519 In fact, he tells us five ways we can increase our dopamine levels. 00:05:37.680 --> 00:05:46.879 The first thing he tells us to do is to view early morning sunlight for 10 to 30 minutes, as this can naturally increase our dopamine levels. 00:05:47.040 --> 00:05:58.079 He even suggests that you can take a one to three minute shower, but it has to be cold because this also increases the baseline dopamine for hours dramatically. 00:05:58.319 --> 00:06:05.839 The second way he tells us that we can do this is by incorporating tyrosine-rich foods into our diet. 00:06:06.160 --> 00:06:12.959 Now, for those of you that don't know, tyrozyne is an amino acid and a building block of dopamine. 00:06:13.279 --> 00:06:21.040 When you have a diet that is rich in tyrosine, it means that it will sustain your body's natural dopamine production. 00:06:21.279 --> 00:06:26.399 Some examples of these foods include red meats, nuts, and hard fermented cheese. 00:06:26.560 --> 00:06:31.199 However, he does state that if you have a plant-based diet, there are options for you. 00:06:31.360 --> 00:06:33.199 It's just you need to research them. 00:06:33.439 --> 00:06:40.240 The third thing he tells us is that we should avoid melatonin supplements because they disrupt our natural sleep pattern. 00:06:40.480 --> 00:06:44.160 Having said that, and I didn't know that, I learned that because of this blog post. 00:06:44.480 --> 00:06:53.279 Apparently, melatonin supplements are only supposed to be recommended for jet lag, not for other issues. 00:06:53.439 --> 00:07:02.800 So definitely take that into consideration because if you are like me, you've probably taken melatonin supplements before because you want to go to sleep and your body is saying na na. 00:07:03.519 --> 00:07:08.800 But we might be hindering our ability to create dopamine because of this. 00:07:08.959 --> 00:07:11.120 So let's do better. 00:07:11.279 --> 00:07:16.079 The fourth way is to avoid viewing bright lights between 10 p.m. 00:07:16.240 --> 00:07:17.040 and 4 a.m. 00:07:17.279 --> 00:07:18.639 Now he does make a note. 00:07:18.800 --> 00:07:26.399 He says that if you're a shift worker or you want to know how to deal with jet lag, you need to listen to one of his other episodes. 00:07:26.720 --> 00:07:34.160 But overall, what he does say is that it is

essential for you to stop looking at bright lights from 10 p.m. 00:07:34.240 --> 00:07:35.120 to 4 a.m. 00:07:35.600 --> 00:07:45.199 Because it has been shown that it activates a brain region called habenula and it drastically reduces the amount of circulating dopamine in your system. 00:07:45.439 --> 00:07:51.839 So, therefore, if you do have to be under light or around light, please make it dim if possible. 00:07:52.079 --> 00:07:59.120 Once in a while, it's okay to have bright lights, but don't make it a habit because it will make your body pay for it. 00:07:59.199 --> 00:08:00.160 And we don't want that. 00:08:00.399 --> 00:08:05.279 The fifth and last way he tells us that we can increase our dopamine has to do with caffeine. 00:08:05.360 --> 00:08:07.040 Now I'm going to make a note here. 00:08:07.279 --> 00:08:15.199 If you're currently going to a doctor that tells you not to take caffeine for whatever health issues you have, please listen to your doctor. 00:08:15.439 --> 00:08:24.560 This is for the average person, a person that doesn't have specific medical issues that are affected by caffeine. 00:08:24.639 --> 00:08:24.800 Okay. 00:08:25.199 --> 00:08:26.720 So that is the note that I wanted to make. 00:08:26.879 --> 00:08:29.040 But essentially, the fifth thing that Dr. 00:08:29.199 --> 00:08:35.759 Hooverman tells us is that you should ingest 100 to 400 milligrams of caffeine every day. 00:08:35.919 --> 00:08:36.240 Why? 00:08:36.399 --> 00:08:43.679 Because this mildly increases your dopamine level, but it also increases the availability of dopamine receptors. 00:08:43.840 --> 00:08:49.039 However, he does say that usually he does not do any caffeine after 2 p.m. 00:08:49.200 --> 00:08:50.320 if he can avoid it. 00:08:50.480 --> 00:08:51.440 This is very important. 00:08:51.519 --> 00:09:00.720 You don't want to take caffeine when you're getting closer to go to bed or closer to afternoon time because you don't want to hype up yourself, right? 00:09:00.960 --> 00:09:06.879 So again, if you have medical issues that require less caffeine, please disregard this. 00:09:07.039 --> 00:09:15.679 This is more towards an overall way of increasing your dopamine levels, not taking into consideration medical background. 00:09:15.919 --> 00:09:23.039 Okay, now this is where it gets really good because we just learned how to increase our dopamine levels. 00:09:23.279 --> 00:09:26.399 That way we can increase our motivation. 00:09:26.559 --> 00:09:30.960 So what do we do when our motivation is leveled or high? 00:09:31.120 --> 00:09:41.360 Well, my dear passengers, we focus on making sure that the systems and structures that we have set up for ourselves continue to be maintained. 00:09:41.600 --> 00:09:50.320 Like when you are highly motivated, that is the time to make sure to show up and do a little bit more than you would usually do. 00:09:50.559 --> 00:09:51.519 What do I mean by this? 00:09:51.600 --> 00:09:53.600 Well, let's use the podcast as

an example. 00:09:53.759 --> 00:09:57.200 So right now, my goal is to post weekly, right? 00:09:57.440 --> 00:10:07.919 So when I'm highly motivated, what I do is that I record not just one episode, I might record one or two episodes to make sure that I have a backup episode. 00:10:08.080 --> 00:10:08.399 Why? 00:10:08.480 --> 00:10:13.679 Because there might be a week where I'm not feeling up for it or I might have trips. 00:10:13.759 --> 00:10:18.399 Like in January, I'm gonna give you, I'm gonna give you guys a little insight thing, okay? 00:10:18.799 --> 00:10:27.039 This episode was recorded on January 3rd, and it's coming out on January 20th, I think. 00:10:27.279 --> 00:10:29.679 Yes, so I did this on purpose. 00:10:29.759 --> 00:10:30.080 Why? 00:10:30.159 --> 00:10:47.600 Because I'm super motivated, and I also know that I have three trips coming up in January, and I want to make sure that I stay aligned with my goal and that I consistently show up even when it's not the way that I would want it to look like. 00:10:47.759 --> 00:10:49.600 Again, I'm showing up imperfectly. 00:10:49.759 --> 00:10:54.639 My dear passengers, I'm gonna make a quick pause here and now because this is important, okay? 00:10:54.960 --> 00:11:03.200 When you develop systems and structures, it is the same way that we treat goals, smart goals, okay? 00:11:03.440 --> 00:11:06.480 Smart goals are adaptable and they're flexible. 00:11:06.639 --> 00:11:09.039 The same thing applies to systems and structures. 00:11:09.200 --> 00:11:21.679 If at any point after you have developed your system or designed your system, you realize, oh my gosh, I can't, I can't no longer give 30 hours a week to my goal. 00:11:21.840 --> 00:11:24.159 I can now only give 10 hours a week. 00:11:24.320 --> 00:11:25.440 That's not a failure. 00:11:25.600 --> 00:11:37.840 That's an observation that you can work with and you can actually make something good out of because you're able to be influenced by the reality of your current life. 00:11:38.000 --> 00:11:38.320 Okay. 00:11:38.879 --> 00:11:43.840 And it's important for us to stop along the way and say, hey, let me check in. 00:11:44.000 --> 00:11:45.360 Is this working out for me? 00:11:45.519 --> 00:11:51.039 If it's not working out for me, it doesn't have anything to do with my motivation. 00:11:51.200 --> 00:11:56.879 It has to do with my inability to see the opportunity for adaptability and flexibility. 00:11:57.039 --> 00:12:02.320 And the only way to fix this is to literally stop, observe, and change. 00:12:02.879 --> 00:12:03.519 That's it. 00:12:03.600 --> 00:12:05.120 That's the note that I wanted to make. 00:12:05.279 --> 00:12:07.519 Now let's get back to what I was saying before. 00:12:07.759 --> 00:12:13.759 Anyway, anywho, anyhow, as I was saying, when you're motivated, you need to make sure that you're doing a little bit more. 00:12:13.919 --> 00:12:20.000 And if you like numbers, let me put it this way: do 1% more than you usually would. 00:12:20.159 --> 00:12:28.240 If you're able to give 25%, if you're able to give 50% and you feel up for it because your motivation level is super high, go for it. 00:12:28.399 --> 00:12:35.840 But for now, make the promise that whenever you're feeling motivated, you're going to go 1% more than you usually would. 00:12:36.080 --> 00:12:36.399 Okay. 00:12:37.279 --> 00:12:42.240 Having said that, what about when we're not motivated? 00:12:42.480 --> 00:12:55.039 What about when we are passionate about our projects, our goals, our ideas, but the motivation, the energy, the focus just won't come our way. 00:12:55.279 --> 00:12:56.320 What do we do? 00:12:56.480 --> 00:13:01.120 Well, my dear passengers, the first thing you have to do is show up. 00:13:01.440 --> 00:13:03.840 You need to show up imperfectly. 00:13:04.080 --> 00:13:13.120 If you can only work on your goal for five minutes today, because that is all you can give, go for it and clap your hands for yourself. 00:13:13.279 --> 00:13:19.759 Give yourself that self-compassion and that self-understanding because we are not always going to be motivated. 00:13:19.840 --> 00:13:22.399 We're not always going to be at our best capacity. 00:13:22.639 --> 00:13:28.320 But whatever capacity we are at currently, we need to show up and make something out of it. 00:13:28.480 --> 00:13:33.519 Again, I'm not asking for big ideas, I'm not asking for big discoveries. 00:13:33.679 --> 00:13:40.399 I'm asking you to show up for yourself where you're at right now, imperfectly, and make something out of it. 00:13:40.559 --> 00:13:56.480 And my dear passengers, if you do five minutes and the five minutes don't quote unquote work into making you feel more energized, more inspired, more aligned with what you're working on, it's okay. 00:13:56.639 --> 00:13:57.600 It can happen. 00:13:57.759 --> 00:14:00.799 That's nothing bad, that's nothing to be ashamed of. 00:14:01.039 --> 00:14:15.840 But when those moments happen, let's try two other things that I'm going to tell you because they will be helping you on different aspects of the goals that you're working on, but overall on the person that you're working towards becoming. 00:14:16.080 --> 00:14:18.480 So let's dive right into it. 00:14:18.720 --> 00:14:20.720 First way is to pivot. 00:14:20.960 --> 00:14:21.919 That's right. 00:14:22.320 --> 00:14:31.279 Sometimes when we're so focused on our goal and so focused on creating something specific, it prevents us from seeing possibilities elsewhere. 00:14:31.440 --> 00:14:31.759 Okay. 00:14:32.000 --> 00:14:33.360 So let me give you an example. 00:14:33.519 --> 00:14:37.120 Again, I usually use the podcast because it's the best example. 00:14:37.679 --> 00:14:40.480 I am currently recording in Puerto Rico. 00:14:40.559 --> 00:14:41.840 I don't live in Puerto Rico. 00:14:41.919 --> 00:14:43.840 It is where I am originally from. 00:14:44.240 --> 00:14:50.159 But while I'm on my trip, right, I decided I

want to record four episodes. 00:14:50.320 --> 00:14:54.480 That way I am set for the first month of the year. 00:14:54.799 --> 00:15:03.039 Having said that, there have been moments where I sit down to record an episode and I just don't feel motivated. 00:15:03.120 --> 00:15:04.240 I don't feel inspired. 00:15:04.399 --> 00:15:07.200 So instead, I'm like, okay, what else can I work on? 00:15:07.360 --> 00:15:11.440 I'm like, okay, let's work on making short reels. 00:15:11.840 --> 00:15:15.279 Let's work on making captions. 00:15:15.440 --> 00:15:20.080 Let's work on finding what hashtags work best to finding my audience. 00:15:20.320 --> 00:15:21.759 Let's work on the website. 00:15:21.919 --> 00:15:23.440 Let's work in the newsletter. 00:15:23.759 --> 00:15:25.279 Let's work on the book. 00:15:25.919 --> 00:15:33.120 All of these things are aligned to my overall SMART goal with the podcast. 00:15:33.360 --> 00:15:41.519 In fact, by pivoting, I'm able to look at my goals with the podcast as something all encompassing. 00:15:41.679 --> 00:15:49.840 I'm not just thinking about the episodes, I'm thinking about how else I can positively impact my community. 00:15:50.320 --> 00:16:05.759 And by pivoting my attention, I'm keeping myself motivated because I'm finding areas of opportunity that maybe I haven't considered before or I have considered before, but I have decided not to focus on it because I was motivated to work on something else. 00:16:05.919 --> 00:16:09.039 Okay, Francis, I tried pivoting and that also didn't work. 00:16:09.200 --> 00:16:10.480 What else do you have for me? 00:16:10.720 --> 00:16:16.799 Let me tell you, the second tool that I have for you is simply stopping and resting. 00:16:17.360 --> 00:16:18.480 Give it a rest. 00:16:18.799 --> 00:16:21.279 Let go of that goal for a little bit. 00:16:21.360 --> 00:16:24.639 You're not quitting, you're not giving up, you are resting. 00:16:24.879 --> 00:16:28.240 And my dear passengers, I've done this multiple times with the podcast. 00:16:28.399 --> 00:16:29.120 You guys know this. 00:16:29.279 --> 00:16:32.240 I will disappear for months, okay? 00:16:32.559 --> 00:16:36.000 And then come back super recharged, super motivated. 00:16:36.320 --> 00:16:37.519 Sometimes you need that. 00:16:37.679 --> 00:16:42.080 Sometimes life is hard, sometimes life is very overwhelming. 00:16:42.240 --> 00:16:46.799 Sometimes life is full of things that we cannot control. 00:16:47.679 --> 00:16:53.039 So why not be self-compassionate with ourselves and say, you know what? 00:16:53.279 --> 00:16:54.399 You're going through a lot. 00:16:54.879 --> 00:16:56.399 Let's take a bit of rest. 00:16:57.120 --> 00:16:58.240 We're not giving up. 00:16:58.480 --> 00:17:04.640 We're just saying, I'm going to sit down for a bit and I'm going to enjoy what's happening right in front of me. 00:17:04.880 --> 00:17:07.920 And when you least suspect it, you will find inspiration. 00:17:08.240 --> 00:17:23.759 Because with me, with this podcast, the times that I've taken a rest from the podcast, whether it be three months, six months, eight months, a year, I have come back to the podcast to welcoming the space. 00:17:24.160 --> 00:17:27.599 I know that the podcast is something that I'm very passionate about. 00:17:27.839 --> 00:17:30.480 It's something that I feel called to do. 00:17:30.720 --> 00:17:35.920 Like my dear passengers, I don't think you guys understand the calling that I feel with this podcast. 00:17:36.319 --> 00:17:38.079 I know I'm meant to be doing this podcast. 00:17:38.160 --> 00:17:40.079 I know I'm meant to be doing this work. 00:17:41.519 --> 00:17:51.119 But, you know, in those moments where I can't handle the podcast, I go back and I listen to episodes. 00:17:51.440 --> 00:17:55.920 Because I love hearing myself talk about how passionate I am about the podcast. 00:17:56.160 --> 00:17:58.319 It reminds me why I'm doing this. 00:17:58.480 --> 00:18:10.079 It reminds me that even though I'm not actively working on it, it's still something that means a lot to me and that I am proud that is out there helping other people find their way. 00:18:10.799 --> 00:18:19.279 So all this to say, I know that motivation can be very powerful. 00:18:20.000 --> 00:18:29.279 But what's even more powerful is knowing that taking care of yourself is essential. 00:18:29.920 --> 00:18:35.279 As much as I want you to achieve your goals, I also want you to take care of yourself. 00:18:35.599 --> 00:18:47.279 And if that means taking a pause, if that means stopping for an unlimited amount of time until you're able to retake your project, your passion, your goal, do it. 00:18:48.240 --> 00:18:50.400 Gently yourself, you deserve it. 00:18:50.960 --> 00:19:02.480 You see, my dear passenger, the main message today is that growth doesn't come from never losing momentum, it comes from building something that survives low motivation. 00:19:02.799 --> 00:19:19.119 Let me be very clear that your rituals, your structures, your systems, your routines are greater, greater than your motivation, which means that when you are motivated, you need to do one percent more. 00:19:19.359 --> 00:19:20.880 That's all that I'm asking you for. 00:19:21.200 --> 00:19:22.480 One percent more. 00:19:22.880 --> 00:19:27.920 And when you have low motivation, I'm asking you to show up for five minutes. 00:19:28.160 --> 00:19:29.519 Just five minutes. 00:19:29.839 --> 00:19:35.759 Five minutes where you can get started, do something towards your goals. 00:19:36.000 --> 00:19:38.720 I'm not asking you to give a thousand percent. 00:19:38.880 --> 00:19:43.279 I'm literally asking you to give one percent because I know you can do it. 00:19:43.599 --> 00:19:48.720 And last but not least, I need you to have self compassion. 00:19:48.960 --> 00:19:56.880 Keep in mind you're human, keep in mind that life is hard, keep in mind that things are going to happen, that you're not going to have control. 00:19:57.519 --> 00:19:59.759 Stop relying on your energy. 00:20:00.240 --> 00:20:05.440 Level on your dopamine on your motivation in order to work on your goals. 00:20:05.680 --> 00:20:12.960 Work on your goals at your own pace, but make sure you show up imperfectly because that is the first step. 00:20:13.119 --> 00:20:18.799 That is the first step to make every dream come true and every goal achievable. 00:20:19.359 --> 00:20:23.119 My dear passengers, let me give you the journal prompt of the day. 00:20:23.200 --> 00:20:28.079 So go ahead and grab your notebooks and grab your pens because this one is a good one. 00:20:28.319 --> 00:20:29.440 Are you ready? 00:20:30.079 --> 00:20:37.599 If I trusted that motivation comes after action, what's one small step I will take today? 00:20:37.920 --> 00:20:40.400 Let me read it again for the people in the back. 00:20:40.880 --> 00:20:48.240 If I trusted that motivation comes after action, what's one small step I take today? 00:20:48.480 --> 00:20:50.000 Can I get a shushu? 00:20:50.640 --> 00:20:54.559 Well, my dear passengers, that was the end of the episode. 00:20:54.640 --> 00:20:56.480 And I know what you're thinking, Francis. 00:20:56.640 --> 00:20:57.200 That was good. 00:20:57.359 --> 00:20:58.160 That was amazing. 00:20:58.319 --> 00:20:59.839 What do you have for me next? 00:21:00.000 --> 00:21:06.960 Well, let me tell you, next week we're going to be talking about, we're going to be talking about consistency. 00:21:07.440 --> 00:21:12.160 And we're going to be talking about consistency as self-trust and not streaks. 00:21:12.480 --> 00:21:19.680 So make sure you tune in next week because this episode is definitely gonna be a really good one. 00:21:19.920 --> 00:21:24.400 As always, all the resources used today have been added to the episode's description. 00:21:24.559 --> 00:21:28.000 Well, until the next up, dear passengers, safe travels. 00:21:28.240 --> 00:21:28.880 Bye!