To start off this video. I want to say real quick that this is gonna be a new thing that I'm doing. I realized that
Not doing daily practice for recording has actually hurting me a little while back. I was doing daily one hour
uploads on the podcast and
Then I stopped doing that and then I stopped practicing before I was practicing one hour every single day practicing my
Talking my story telling all this stuff and then I just stopped to improve the quality
Which I'm glad I did that because my the quality of the content I'm producing is a lot better, but I'm missing out on that practice
So this is gonna be a new series that I'm doing. It's gonna be just daily practice
I'm gonna be posting one thing
Every single day and it's gonna be posted onto my podcast as
well as on
My YouTube channel, but it's gonna be unlisted so it's gonna be on a separate playlist and
I just want people to be able to see
All the practice that goes in behind the scenes and I'm not doing this to get the
Kind of dopamine of it to get the instant gratifier not instant gratification, but I'm not doing this to get the gratification of others
I'm not doing this to get the approval of others. I'm doing this because it's good practice just to
Practice recording every day and practice talking on the microphone looking at the camera making eye contact
but a
little while back actually the other day I realized that I needed to
Redo my routine because I kind of threw away my daily routine because I saw a video
But I realized that I I don't like being out of shape
So I started running again, and I started exercising again, but that's beside the point
I also realized that I wasn't getting enough practice on the recording aspect
That's the one thing that you can't outsource as being a youtuber recording being on camera
That's the only I mean, yes, you can outsource it
But not for what I'm trying to do the idea generation and the recording are the two things
That you can't really outsource so that's why I'm practicing idea generating every single day
I always do it in the mornings
I just set a timer for 15 minutes, and I just come up with ideas for 15 minutes straight and
Now in the afternoons, I'm doing daily recording. So yesterday I recorded a I didn't do this type of practice recording
I did a actual video so it's actually it might not actually be daily
Recording it might be like six days a week or five days a week. It just I don't know
Maybe it will be daily recording. Maybe I'm just coping
But I want to get into what I was taught I wanted to talk in this episode or this daily
recording and
It's something that I
Saw on a YouTube video. It was by Andrew Huberman, and he was basically explaining
Don't get a dopamine spike before or after your workout. So or doing the hard things. Let me let me just do a better job explaining this
so
This is a method to crave doing hard things and it's also a
lot of people
plan their dopamine spikes or place their dopamine spikes in the wrong time
So let me let me get a little bit further. So a lot of people
Tell others about their plans before they do it. So for example, you decide you're gonna run a marathon
You're gonna start training for a marathon and then you go out and tell your friends
You're like, oh, I'm going to run a marathon you tell all your friends and they get super excited for you
They're like, oh, yeah, you can do it. You're so awesome
That is a dopamine spike
you'll feel good after that response from them and
What Andrew Huberman said is you're actually a lot less likely now to actually achieve that goal to actually go out and do that goal
So that's a dopamine spike before
But then there's also a dopamine spike after like right after doing the hard things
Which you should avoid so he said avoid getting a hot fudge sundae right after the marathon and
That's because it's basically a reward that you're telling your brain
You're basically saying oh if I do this I get rewarded and
He actually mentioned a study that there was a study where researchers gathered a group of kids who actually
liked to draw they actually enjoyed drawing and they would draw on their own time without any
Kind of push from the parents or anyone else. They just like to draw
That's what they chose to do is as a hobby and so the research you the researchers gathered these groups of this group of kids and
After they finished drawing their pictures
They started giving them gold stars and the kids started feeling good about this because they were getting rewarded like you're a kid
And you receive a golden star you feel good about yourself
but what they found is after they stopped they all of a sudden stopped giving the kids gold stars and
What they found after that was the kids actually stopped drawing
They stopped doing the very thing they actually enjoyed and did for free
Beforehand they did it on their own with no expectation of reward, but now that they got rewards
They got that dopamine spike after doing that task
They stopped doing it and so what this kind of this brought a lot of clarity because
If you look back on the podcast, I have
episode I'm pretty sure was called
Don't tell people your plans or something like that and I kind of understood not to tell people your plans
But I didn't really know the science and I didn't really know the correct formula behind it
I kind of just avoided telling everyone my plans no matter what and
That was good because I was avoiding that early dopamine spike
But after listening to this watching this Andrew Humberman video
It really brought a lot of clarity because now I know that I can tell people
About what I'm doing, but I have to be very careful with it and and make sure I don't get a dopamine spike
and this is actually very
Beneficial because you can use this to your advantage
you can tell a very specific person your plans and that person will become
Someone who keeps you on track or someone who?
What's the word? I'm blanking on the word. I
Don't there's a word for it and it's a very obvious word, but I forgot what it is
It's pretty much someone who like keeps you accountable. Okay. It's accountability partner
This person will become your accountability partner and having an accountability partner is actually very good
And I've never really had an accountability power an accountability partner and so this is why this is actually very good because
You can tell your friend someone who is on the same path as you
Which I have someone in mind who I would tell and then you will keep them accountable
If that's what they want also and then they'll keep you accountable as well
And so this is a very good tool to have
And so that but you have to make sure that when you tell them they don't applaud you
they don't and you have to make that clear early on so tell them the story that I just told you and
Make sure they know not to applaud you but make sure they know what their role is now
accountability partner
So that is one method and then he also said of
So make sure you avoid getting a reward right after and then a reward before
So I touched on the before and a little bit on the after but I want to talk about the after a little bit more
Now I'm making sure that I don't
Right away tell someone that I did something and get approval from them
So let's say I went out for a run today. I went out for a run. I don't tell
people I don't I don't tell my like parents or my friends
Right after that I went on a run because that gets that
that
Dopamine spike and it makes it so now I get a dopamine spike after so I'm expecting a reward
So now I'm only doing the run for the reward instead of for the sake of the run and for the benefits of the run and
This is also a good tool to use beforehand
Yes, there are instances where you kind of have to say where you're going for example this morning
I went out for a run and
Like I can't just leave the house without saying anything so I I
Like my dad asked where you're going and I said I'm going for a run
So but you have to be careful you have to make sure that you don't get like
applause from them and
You can anticipate it
so in a moment where you may actually receive
dopamine or receive like
gratification or a reward from someone you can anticipate it and
Be prepared for when that starts to happen and then immediately cut them off
So what I usually do is whenever I hear it's usually like my parents whenever I hear my dad say
Start to give me
like applaud or
Approval right after I do something or before I do something I always say okay, and I just immediately end it like I always am like
Oh, okay, like I I just
say
Something to get the person to stop talking and that always works
So that's a good a good tip and tactic to use
Now let's get into the important
Honestly, one of the import most important parts of this whole
conversation he said
don't
avoid getting dopamine spikes before and after
But then you have to ask yourself when should you get the dopamine spike?
He said the best time to get a dopamine spike is the moments of highest tension
So when you're doing the work try and get a dopamine spike
But especially in the moment of highest tension. So for example the example he gave was
When he was in college studying he would sit at his desk for hours studying and then there were moments where he was like
Why am I even doing this? This is terrible
But that is the moment of highest tension when he's about to get up and give up and stop for the day
That is when you have to insert this affirmation. He said
He said teach yourself
to
crave or love doing hard things
by inserting an affirmation
right at the moment of highest tension
So he would insert it right when he's about to stop studying
like based off of when he's about to stop studying because of like he just didn't want to do it anymore and
Then for me, there's a lot of times where I sit down and start editing like a thumbnail or a video
And that's a moment of high tension
and so
I'm thinking to myself. I don't want to do this. It's so easy to go on YouTube and start watching YouTube
That's a moment of high tension. That's when I insert
This kind of affirmation and let me tell you what the affirmation is
I don't remember the exact affirmation word for word
But it goes as long as you have these two main
aspects these two key
features of the affirmation and it's I am doing this by choice and I am doing this because I love it
so you have to have the choice and the love aspect and it actually makes a lot of sense because a couple actually
All the time when I'm biking in the rain, especially when I'm biking
Every once while I just get really hype and just be like let's go and
And this is especially in the rain. This always happens when it rains out or snows or hails
When when it gets difficult
I always just get really hype while I'm biking and I didn't know about this trick
I just kind of did it and it was just a habit that I developed to get really excited about
biking in the rain and
I did that while I was biking in the rain instead of before or after and
And so that is a
Very good tip and make sure now
I also take it another way I take advantage of this kind of tip is
while I'm
bike or while I'm doing hard things or even while I'm doing tedious or difficult stuff that I
Could give up early or could just stop doing it
For example when I'm in the middle of a set in the gym lifting weights. I
I always I I've made it a habit to
Not every time but a lot of times during specific exercises that I feel I might want to cut short
For example, my shoulder press
Exercise is the one that I always like to or I always cut short a lot of the times and so I've made it a habit to
Just get excited
While I'm doing the lift so that that's the dopamine placement tips that I learned and that was probably one of the better
Pieces of advice that I've learned over the past couple weeks
so look out for the daily uploads and
It's these uploads are only gonna be public on the podcast and if you want to watch the video version of these videos
then go on my youtube channel James Radzinski and
Go on the playlists. There will be a playlist. I haven't figured out what it was
What's it's gonna be called is probably me called daily practice or something like that
And it's gonna be a public playlist, but it's gonna have unlisted videos inside of it. So
Keep an eye out for the next one, which will come out tomorrow. You