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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

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Not doing daily practice for recording has actually hurting me a little while back. I was doing daily one hour

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uploads on the podcast and

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Then I stopped doing that and then I stopped practicing before I was practicing one hour every single day practicing my

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Talking my story telling all this stuff and then I just stopped to improve the quality

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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

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So this is gonna be a new series that I'm doing. It's gonna be just daily practice

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I'm gonna be posting one thing

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Every single day and it's gonna be posted onto my podcast as

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well as on

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My YouTube channel, but it's gonna be unlisted so it's gonna be on a separate playlist and

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I just want people to be able to see

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All the practice that goes in behind the scenes and I'm not doing this to get the

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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

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I'm not doing this to get the approval of others. I'm doing this because it's good practice just to

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Practice recording every day and practice talking on the microphone looking at the camera making eye contact

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but a

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little while back actually the other day I realized that I needed to

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Redo my routine because I kind of threw away my daily routine because I saw a video

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But I realized that I I don't like being out of shape

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So I started running again, and I started exercising again, but that's beside the point

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I also realized that I wasn't getting enough practice on the recording aspect

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That's the one thing that you can't outsource as being a youtuber recording being on camera

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That's the only I mean, yes, you can outsource it

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But not for what I'm trying to do the idea generation and the recording are the two things

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That you can't really outsource so that's why I'm practicing idea generating every single day

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I always do it in the mornings

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I just set a timer for 15 minutes, and I just come up with ideas for 15 minutes straight and

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Now in the afternoons, I'm doing daily recording. So yesterday I recorded a I didn't do this type of practice recording

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I did a actual video so it's actually it might not actually be daily

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Recording it might be like six days a week or five days a week. It just I don't know

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Maybe it will be daily recording. Maybe I'm just coping

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But I want to get into what I was taught I wanted to talk in this episode or this daily

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recording and

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It's something that I

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Saw on a YouTube video. It was by Andrew Huberman, and he was basically explaining

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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

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so

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This is a method to crave doing hard things and it's also a

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lot of people

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plan their dopamine spikes or place their dopamine spikes in the wrong time

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So let me let me get a little bit further. So a lot of people

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Tell others about their plans before they do it. So for example, you decide you're gonna run a marathon

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You're gonna start training for a marathon and then you go out and tell your friends

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You're like, oh, I'm going to run a marathon you tell all your friends and they get super excited for you

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They're like, oh, yeah, you can do it. You're so awesome

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That is a dopamine spike

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you'll feel good after that response from them and

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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

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So that's a dopamine spike before

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But then there's also a dopamine spike after like right after doing the hard things

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Which you should avoid so he said avoid getting a hot fudge sundae right after the marathon and

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That's because it's basically a reward that you're telling your brain

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You're basically saying oh if I do this I get rewarded and

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He actually mentioned a study that there was a study where researchers gathered a group of kids who actually

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liked to draw they actually enjoyed drawing and they would draw on their own time without any

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Kind of push from the parents or anyone else. They just like to draw

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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

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After they finished drawing their pictures

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They started giving them gold stars and the kids started feeling good about this because they were getting rewarded like you're a kid

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And you receive a golden star you feel good about yourself

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but what they found is after they stopped they all of a sudden stopped giving the kids gold stars and

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What they found after that was the kids actually stopped drawing

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They stopped doing the very thing they actually enjoyed and did for free

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Beforehand they did it on their own with no expectation of reward, but now that they got rewards

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They got that dopamine spike after doing that task

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They stopped doing it and so what this kind of this brought a lot of clarity because

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If you look back on the podcast, I have

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episode I'm pretty sure was called

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Don't tell people your plans or something like that and I kind of understood not to tell people your plans

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But I didn't really know the science and I didn't really know the correct formula behind it

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I kind of just avoided telling everyone my plans no matter what and

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That was good because I was avoiding that early dopamine spike

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But after listening to this watching this Andrew Humberman video

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It really brought a lot of clarity because now I know that I can tell people

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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

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and this is actually very

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Beneficial because you can use this to your advantage

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you can tell a very specific person your plans and that person will become

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Someone who keeps you on track or someone who?

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What's the word? I'm blanking on the word. I

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Don't there's a word for it and it's a very obvious word, but I forgot what it is

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It's pretty much someone who like keeps you accountable. Okay. It's accountability partner

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This person will become your accountability partner and having an accountability partner is actually very good

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And I've never really had an accountability power an accountability partner and so this is why this is actually very good because

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You can tell your friend someone who is on the same path as you

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Which I have someone in mind who I would tell and then you will keep them accountable

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If that's what they want also and then they'll keep you accountable as well

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And so this is a very good tool to have

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And so that but you have to make sure that when you tell them they don't applaud you

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they don't and you have to make that clear early on so tell them the story that I just told you and

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Make sure they know not to applaud you but make sure they know what their role is now

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accountability partner

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So that is one method and then he also said of

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So make sure you avoid getting a reward right after and then a reward before

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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

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Now I'm making sure that I don't

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Right away tell someone that I did something and get approval from them

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So let's say I went out for a run today. I went out for a run. I don't tell

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people I don't I don't tell my like parents or my friends

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Right after that I went on a run because that gets that

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that

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Dopamine spike and it makes it so now I get a dopamine spike after so I'm expecting a reward

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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

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This is also a good tool to use beforehand

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Yes, there are instances where you kind of have to say where you're going for example this morning

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I went out for a run and

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Like I can't just leave the house without saying anything so I I

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Like my dad asked where you're going and I said I'm going for a run

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So but you have to be careful you have to make sure that you don't get like

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applause from them and

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You can anticipate it

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so in a moment where you may actually receive

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dopamine or receive like

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gratification or a reward from someone you can anticipate it and

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Be prepared for when that starts to happen and then immediately cut them off

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So what I usually do is whenever I hear it's usually like my parents whenever I hear my dad say

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Start to give me

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like applaud or

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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

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Oh, okay, like I I just

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say

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Something to get the person to stop talking and that always works

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So that's a good a good tip and tactic to use

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Now let's get into the important

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Honestly, one of the import most important parts of this whole

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conversation he said

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don't

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avoid getting dopamine spikes before and after

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But then you have to ask yourself when should you get the dopamine spike?

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He said the best time to get a dopamine spike is the moments of highest tension

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So when you're doing the work try and get a dopamine spike

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But especially in the moment of highest tension. So for example the example he gave was

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When he was in college studying he would sit at his desk for hours studying and then there were moments where he was like

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Why am I even doing this? This is terrible

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But that is the moment of highest tension when he's about to get up and give up and stop for the day

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That is when you have to insert this affirmation. He said

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He said teach yourself

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to

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crave or love doing hard things

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by inserting an affirmation

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right at the moment of highest tension

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So he would insert it right when he's about to stop studying

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like based off of when he's about to stop studying because of like he just didn't want to do it anymore and

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Then for me, there's a lot of times where I sit down and start editing like a thumbnail or a video

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And that's a moment of high tension

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and so

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I'm thinking to myself. I don't want to do this. It's so easy to go on YouTube and start watching YouTube

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That's a moment of high tension. That's when I insert

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This kind of affirmation and let me tell you what the affirmation is

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I don't remember the exact affirmation word for word

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But it goes as long as you have these two main

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aspects these two key

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features of the affirmation and it's I am doing this by choice and I am doing this because I love it

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so you have to have the choice and the love aspect and it actually makes a lot of sense because a couple actually

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All the time when I'm biking in the rain, especially when I'm biking

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Every once while I just get really hype and just be like let's go and

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And this is especially in the rain. This always happens when it rains out or snows or hails

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When when it gets difficult

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I always just get really hype while I'm biking and I didn't know about this trick

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I just kind of did it and it was just a habit that I developed to get really excited about

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biking in the rain and

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I did that while I was biking in the rain instead of before or after and

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And so that is a

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Very good tip and make sure now

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I also take it another way I take advantage of this kind of tip is

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while I'm

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bike or while I'm doing hard things or even while I'm doing tedious or difficult stuff that I

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Could give up early or could just stop doing it

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For example when I'm in the middle of a set in the gym lifting weights. I

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I always I I've made it a habit to

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Not every time but a lot of times during specific exercises that I feel I might want to cut short

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For example, my shoulder press

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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

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Just get excited

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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

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Pieces of advice that I've learned over the past couple weeks

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so look out for the daily uploads and

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It's these uploads are only gonna be public on the podcast and if you want to watch the video version of these videos

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then go on my youtube channel James Radzinski and

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Go on the playlists. There will be a playlist. I haven't figured out what it was

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What's it's gonna be called is probably me called daily practice or something like that

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And it's gonna be a public playlist, but it's gonna have unlisted videos inside of it. So

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Keep an eye out for the next one, which will come out tomorrow. You