0:00:00.000,0:00:03.200
During the process of designing [br]and building the Marble Machine X,

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I’ve teached myself a lot of new skills, but [br]there is one skill to rule them all

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and that is focus.

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During the past years I’ve been thinking a lot [br]about how to achieve goals and how to focus,

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and in this video I want to share [br]with you my thoughts on this topic.

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For very long periods in this build,[br]I have been very dissatisfied with the progress

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and my own performance.

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I have constantly been thinking about [br]how I can improve my efficiency.

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Years and years of thinking have now [br]condensed into my home-cooked theory

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on how to achieve your goals and improve [br]your focus in two "simple" concepts.

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I put "simple" in quotation marks [br]because the concepts themselves

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are very simple, but not easy to carry out.

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And even though this method is [br]specialized for my unique situation,

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maybe there are some general things in [br]there that can be useful for you as well.

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Let's get right into it.

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Let's begin breaking down the first concept:[br]how to achieve goals.

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When I was home in Sweden to celebrate [br]Christmas with my family,

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my sister told me about the goal setting theory.

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This is a very fascinating subject, [br]and I’m not well read on it at all,

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but my two key takeaways from [br]goal setting theory is:

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one, setting a goal can help you a lot;

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two, the nature of the goals you are setting,[br]is very important for the likeliness of success.

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So, before we even start to try to achieve our goals,

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we have to look at our own goals skeptically, [br]and scrutinize them, and see,

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are these goals good goals?

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We have to learn to set better goals

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and that's basically my advice for step one:

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set better goals.

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So, how do we set better goals?

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This is a topic for one billion self-help books,

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but I have found for me personally

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one breakthrough aspect,

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and that is to think about your goals[br]as externalized or internalized goals.

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Picture a tennis player preparing for a match.

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The player can either think: [br]"my goal is to win the match",

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or the player can think: "my goal is [br]to play to the best of my ability"

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"to give myself the largest chance[br]of winning the match".

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The first type of goal, "I am going to [br]win the tennis match", is an externalized goal,

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depending on external events out of your control.

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In such, it's a kind of a fragile type of goal.

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The second type of goal, "I am going to [br]play to the best of my ability to give myself"

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"the largest chance of winning the match",[br]is an internalized type of goal,

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depending only on stuff that you, self, can control.

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And herein lies the magic of internalized goal.

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We are already standing on [br]a firmer ground with our goals.

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We have formulated our goal in such a way[br]that we can actually do something about it.

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We are not dependent on external events[br]out of our control.

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So, that's my tip #1 about "how to set goals":[br]set internalized goals.

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The example with the tennis player [br]is from the book

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"A Guide to the Good Life" by William. B. Irvine, [br]if you want to read more.

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Another thing that helped me to set[br]better goals is to be careful about the size of the goals,

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is to be careful about how long-term [br]versus short-term the goals are.

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So, in my example, I want to go [br]on a world tour with the Marble Machine X.

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If that's my goal every single day,[br]I am failing every single day.

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no matter what I achieved during [br]12 hard hours working in my studio,

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I will have failed by the end of the day.

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So what I try to do, is to[br]break down goals into smaller steps.

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and I’ve taken this into the extreme.

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Before, I used to think in the morning:

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"Today I want to be finished [br]with the marble divider", or something like that.

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So, first of all, this kind of goal [br]is actually an externalized type of goal.

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I don't know, what kind of issues[br]will appear during the day,

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that will prevent me[br]from finishing the marble divider,

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and I will be failing at my work[br]yet another day and feeling frustration.

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And this has been most of the dynamic[br]throughout the build of both

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the original marble machine[br]and the Marble Machine X.

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I woke up, I’ve been setting myself an ambitious goal[br]and I’ve been failing to achieve it,

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which is demoralizing over time. I wanted[br]to turn this around and stop wasting

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energy on unuseful frustration.

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If I use the tennis match analogy for my workday, [br]how can I formulate a goal for workday?

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And what I’ve come up with is this:

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My goal is to stay focused for the whole[br]workday. [laughs]

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It's really simple as that.

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You've been listening to me talking for like[br]five minutes and this is like what I’ve come up with.

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My goal is to stay focused[br]for the whole workday.

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And, this is an internalized goal. This is[br]achievable within the same day.

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It's an amazing type of goal to set for myself.[br]This has turned my work around.

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Actually, no, this hasn't turned my work around,[br]because I’ve been having huge trouble to focus

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and this leads us neatly over to step[br]two: how to learn how to focus.

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[notes played on vibraphone]

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By the way, the reason I taped the funnel[br]was because my argon gas was out for my

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tig welder and Pascal - you're a hero[br]- Pascal found a new bottle, so now we have

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a new bottle and I can weld things[br]properly.

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[piano flourish]

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So, now let's start breaking down [br]the second of my two simple concepts:

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how to improve your focus.

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Working on such a long term project like[br]the Marble Machine X is very challenging

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from the gratification point of view. [br]There is very little instant gratification,

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it's all about delayed gratification [br]and long-term progress,

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and I have been struggling a lot with[br]maintaining focus and work efficiently,

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especially when I had to make repetitive[br]work. On the Marble Machine X there are

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38 channels, so there's a lot of[br]instances where I need to make highly

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repetitive work: I need to make 38 pieces[br]of this, so I need to bend 38 pipes,

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or something like that. And those instances[br]have been especially challenging for my

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focus, because the first pipe is okay, the[br]second pipe is okay. When you're down to

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the sixth pipe and you still have 32 to go,[br]your brain hates you. [laughs]

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It's like a war with your brain.

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Your brain is screaming[br]out of boredom. You don't want to make

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the seventh pipe, you want to do[br]something else, you want to set up an

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account on chess.com and learn how[br]to play chess; play five minute blitz games

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and improve my rating, you know.[br]Because, that's much more fun

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than bending the seventh PMMA pipe. So, I have[br]started to look at all these dynamics

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through the lens of dopamine, and what I[br]have found lately that really works for me

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and helps me improve my focus is to[br]deliberately reducing my dopamine intake.

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This for me is the key aspect on how to[br]learn how to focus and do more boring

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but long-term useful things.[br]Let's get into it.

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Just like with goal-setting theory

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I’m not well-read on dopamine but[br]it's described in the wikipedia article

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as an organic chemical that plays a[br]major role in the motivational component

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of reward motivated behavior. And then it[br]says something that highlights exactly

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what I find so fascinating with dopamine. [br]It says: "In popular culture and media,

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dopamine is usually seen as the main[br]chemical of pleasure, but the current

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opinion in pharmacology is that dopamine[br]instead confers motivational salience,

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and motivational salience is a form of[br]attention that motivates or propels

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an individual's behavior towards or away[br]from a particular object, perceived event

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or outcome. Motivational salience[br]regulates the intensity of behaviors

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that facilitate the attainment of a[br]particular goal, the amount of time and

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energy that an individual is willing to[br]expand to attain a particular goal,

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and the amount of risk that an individual is[br]willing to accept or working to attain

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a particular goal.” So the link between[br]dopamine and achieving goals is quite clear.

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Dopamine is responsible for[br]motivating us to achieve this or that goal.

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Let's take a very simple example.[br]When you're hungry and you cook like

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the best lasagna ever that looks like[br]Garfield picturesque, it comes out of the

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oven, you let it rest on the bench, you[br]put the big piece on your plate, and you

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put it in your mouth. Will you have[br]problem focusing on eating that lasagna?

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No. You are dead focused on that lasagna.[br]Why? Because your brain is giving you so

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much dopamine from putting that lasagna[br]in your mouth and you are loving it.

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Not a thousand horses can pull you[br]from the spot. Like your tendencies to

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procrastinate during the middle of a[br]wonderful meal is like zero. Why is that?

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If I understand things correctly, it's because [br]your brain is rewarded with a lot of dopamine

0:10:02.880,0:10:07.000
for eating the lasagna, it keeps you focused[br]and you continue to eat.

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So the food example illustrates[br]the positive sides of dopamine

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where dopamine is telling us [br]what we need to do to survive.

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It's easy to see why evolution[br]has premiered a system like this.

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It's actually really really smart[br]but what happens when it goes wrong?

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Let's go back to the example where I’m[br]working on the Marble Machine X and I need to bend

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38 PMMA pipes. I’ve bent the[br]first six and I’m on my seventh pipe,

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and I cannot find motivation to do it. In the[br]corner of my eye I see my computer

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and I know that I have a whatsapp chat[br]with all my colleagues over there.

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What if someone has written me something?[br]Maybe they have a question? Maybe there's

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a problem I can solve? My brain is[br]rewarding me with dopamine on the mere

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thought of checking whatsapp. Let me[br]repeat this fact: the mere thought of

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checking whatsapp is more rewarding than[br]starting to bend the seventh pipe. I go

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over to whatsapp and I chat with my[br]colleagues and I do solve a problem or

0:11:05.810,0:11:09.290
two on the chat, which is very rewarding,[br]gives me some dopamine. So then I’m

0:11:09.290,0:11:12.649
rewarding myself again with a[br]five-minute blitz game on chess.com

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which I lose because of my pawn[br]structure, so then I play three or four

0:11:16.640,0:11:20.510
more games, then I have a new goal of[br]learning how to have a better pawn

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structure on the chess board. So let's[br]play four or five more games so I can

0:11:24.649,0:11:31.519
learn that skill and I only bent six[br]PMMA pipes that workday and I go to bed

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feeling frustrated and feeling under[br]achieved. So the Marble Machine X build

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stands still and I’m rated 600 in chess,[br]which impresses no one. So this is what

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happens when I let dopamine control my[br]behavior. How can we change that?

0:12:01.260,0:12:06.199
So the way to turn this dynamics around[br]is to perform a dopamine detox.

0:12:06.199,0:12:10.730
A dopamine detox will look very different[br]from person to person start by mapping

0:12:10.730,0:12:16.399
out the behavior you want to change by[br]finding out dopamine inducing activities

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that are not helpful[br]for your long-term goals.

0:12:19.730,0:12:24.860
One example from my work days is that I[br]used to listen to audio while working on

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the work bench. I mainly played youtube[br]videos. I put podcasts on and I had them

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going on in the background, which for me[br]was extra distracting, because every time

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I needed to record with the camera,[br]I needed to go over to the computer,

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pause the video, go over to the camera, press[br]record, record my clip, press stop on the camera

0:12:43.730,0:12:47.360
and go back to the computer and[br]press play on the podcast again.

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And while on the computer it's easy to get[br]distracted with whatsapp and chess.com,

0:12:51.860,0:12:57.230
so this really didn't work out well, and[br]I noticed that I couldn't stand the

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silence in the room. While working on[br]repetitive tasks,

0:13:00.769,0:13:05.959
I couldn't stand just listening to my[br]own thoughts because it's just not

0:13:05.959,0:13:13.009
beautiful. It's just not fun, you know, and what I[br]realized is that I… I was dependent

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on a voice in the room just to be able to[br]force myself to stand by the workbench.

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So I tried to reduce the distraction by[br]moving away from youtube and I started

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to listen to a Harry Potter audiobook[br]read by Stephen Fry, which is a big

0:13:27.380,0:13:32.180
recommend for anyone. It's just amazing[br]but when I listened to the last episode

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a couple of weeks ago, I wanted to try to[br]challenge myself to see if I can work in

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silence, and since then, I’m not been[br]playing any podcast at all when I’ve

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been working, and it has been[br]absolutely amazing.

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[machine sounds]

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[snare drum sound]

0:14:12.540,0:14:15.600
[notes played on vibraphone]

0:14:23.420,0:14:27.940
Working in a silent room felt horribly[br]lonely in the beginning. I was like exposed

0:14:27.940,0:14:34.450
to my own thoughts but after a few days,[br]I noticed how much more work I got done;

0:14:35.020,0:14:39.300
it was an amazing difference. And if we[br]look at this through the dopamine lens,

0:14:39.300,0:14:43.600
what I’m doing when I’m standing working[br]in a silent room is I’m training my

0:14:43.600,0:14:50.380
resilience to cope with lower dopamine[br]levels by slowly making myself used to

0:14:50.380,0:14:55.630
lower levels of dopamine. It's becoming[br]much easier to withstand the urge to go

0:14:55.630,0:15:00.760
hunt for dopamine on whatsapp or chess.com. [br]So it's really a domino effect once

0:15:00.760,0:15:05.230
you start cutting back, it becomes easier[br]and easier to cut back on all the

0:15:05.230,0:15:10.570
dopamine. So the rules that I have for my[br]dopamine detox is as follows: I check my

0:15:10.570,0:15:15.550
messages on my phone one time in the[br]morning and one time in the night.

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All other times during the whole day the[br]phone is shut completely off. I’m not

0:15:19.750,0:15:23.800
watching any form of video content at[br]all, so if you stop watch Wintergatan

0:15:23.800,0:15:28.210
Wednesdays through your own dopamine[br]detox, I can only congratulate you for a

0:15:28.210,0:15:34.570
wise decision. So during these days I’ve[br]been overcome by boredom not knowing

0:15:34.570,0:15:38.860
where to put myself, because I just want[br]to distract myself. So every time I feel

0:15:38.860,0:15:43.510
that urge I just drink a little bit of[br]water, practice a little piano, take a

0:15:43.510,0:15:48.700
short little walk, and then go back to[br]the workbench. And by the end of a day

0:15:48.700,0:15:55.300
like that I have felt fulfilled. I have[br]felt like if I have just walked onto the

0:15:55.300,0:16:00.320
stage of the world premiere with the[br]Marble Machine X with my fist punching the air

0:16:00.320,0:16:05.860
every single day. By the end of the[br]day I shut off the lights in my studio

0:16:05.860,0:16:11.160
knowing that I achieved my goal.[br]I achieved my goal of staying focused

0:16:11.160,0:16:15.780
for a whole day. You compare that with a[br]feeling of someone who goes to bed

0:16:15.780,0:16:21.300
failing to finish the marble divider,[br]and you have a completely different situation.

0:16:21.300,0:16:24.660
This is what the dopamine detox[br]has given me. And if someone

0:16:24.660,0:16:28.540
would have told me that I would be able[br]to assemble these eleven vibraphone funnels

0:16:28.540,0:16:36.640
on 12 hours, I would have not believed them.[br]But with dopamine detox and a focused workflow

0:16:36.640,0:16:41.380
I get maybe 10 times amount[br]of work done on one day.

0:16:41.380,0:16:46.500
Wow. I’m going to call it a day, I started[br]at 6:30 in the morning in the studio

0:16:46.500,0:16:49.360
so 12 and a half hours is enough,

0:16:49.360,0:16:54.260
and I’m very happy with this, [br]so see you at the morning coffee

0:16:54.260,0:16:57.660
for another focused working day. Cheers.

0:16:57.660,0:16:59.880
Top o' the morning to ya'. [laughs]

0:17:01.780,0:17:05.960
[clapping] Let's get going!

0:17:05.960,0:17:09.080
Out with the old, and in[br]with the new.

0:17:09.700,0:17:11.560
[turns on belt-sander]

0:17:11.560,0:17:13.160
[Martin imitating belt-sander noise]

0:17:13.360,0:17:18.080
[belt-sander noise]

0:17:18.180,0:17:21.820
[Martin singing 'Take Me Home, Country Roads']: [br]West Virginia!

0:17:23.280,0:17:29.380
[Martin now playing 'Take Me Home,[br]Country Roads' on his piano]

0:17:29.520,0:17:34.980
So what I’m doing here is, I’m giving the[br]top of the wires, a continuous surface, so

0:17:34.980,0:17:41.220
I can weld the top wire on. I think[br]if I look back on 2019, I’m gonna be…

0:17:41.220,0:17:48.320
I’m afraid of what I’m going to see because[br]I was in a procrastination mess.

0:17:49.540,0:17:54.000
It sounds a little cheesy but I’m still in[br]the beginning of this process

0:17:54.010,0:17:58.510
but I already feel that I’m getting a larger[br]reward from smaller things. My brain is

0:17:58.510,0:18:03.960
like seeing the world from a much more[br]naive place, if you understand what I mean.

0:18:04.340,0:18:08.520
And most of all I feel like I’ve[br]developed an ability to pull myself back

0:18:08.520,0:18:13.960
to focus whenever I’m distracted because[br]you will always be distracted. It's like I see

0:18:13.960,0:18:17.919
through myself. It's like I see through[br]my own bluff, you know. –„No Martin,

0:18:17.919,0:18:22.990
you do not want to play chess at chess.com,[br]just cancel the account and finish

0:18:22.990,0:18:27.700
the vibraphone funnels instead, that's[br]what you actually want.” I don't want to

0:18:27.700,0:18:31.480
sound too religious about it because of[br]course this is not a like one-step

0:18:31.480,0:18:37.510
solution for all your problems kind of[br]thing, but not focus on the results of my

0:18:37.510,0:18:42.100
work but focus on the quality of my[br]attention, the quality of my focus,

0:18:42.580,0:18:50.160
has turned my everyday life around in a very[br]radical way and that's what I wanted to

0:18:50.169,0:18:55.149
share with you today. So remember that[br]you can't change that dopamine will

0:18:55.149,0:19:01.179
control your behavior, but you can[br]change what behavior you allow it to

0:19:01.179,0:19:07.149
point you towards. Social media endless[br]scrolls are tailored to keep us addicted

0:19:07.149,0:19:11.470
to them because they are giving you[br]dopamine. I think we're living in a very

0:19:11.470,0:19:17.320
special time where we have devices that[br]prevent us from ever being bored,

0:19:17.800,0:19:23.940
and I think slowly it undermines our[br]creativity. I have been a victim of this

0:19:23.950,0:19:30.130
just like everyone else, and it's only [br]in sheer desperation of wanting to finish

0:19:30.130,0:19:35.140
this machine that I got motivated to do[br]something about it. I want to thank you

0:19:35.140,0:19:40.570
for witnessing me when I’m like a Mad[br]Max soldier driving straight into this

0:19:40.570,0:19:46.780
fire cloud that is the MMX. It means the[br]world to have you to confess to every

0:19:46.780,0:19:51.250
week, which has been an issue before.[br]So thank you so much for watching

0:19:51.250,0:19:55.480
and thank you to everyone who are supporting [br]the project through youtube memberships

0:19:55.480,0:20:00.280
and patreon. We're soon at eight thousand[br]people which is like quite mind-blowing;

0:20:00.280,0:20:04.060
and thank you for listening to my[br]home-cooked ponderings about

0:20:04.060,0:20:09.320
goal-setting theory, and dopamine detox,[br]and how it can help you achieve your goals,

0:20:09.320,0:20:14.100
and to focus better and have nicer[br]work days and days in general.

0:20:14.100,0:20:18.100
So good luck with everything you're doing[br]and see you on the next Wintergatan Wednesday,

0:20:18.280,0:20:22.160
or not, if you're in dopamine[br]detox and then see you on the world tour

0:20:22.160,0:20:25.860
premiere, which will come sooner?[br][laughs]

0:20:26.400,0:20:28.300
Last weld.

0:20:31.780,0:20:36.880
Come on, don't screw… Oh, I screwed it up.[br]I screwed it up. [laughs]

0:20:38.540,0:20:46.520
I can fix that tomorrow.[br]Oh yeah, I screwed it up royally. [laughs]

0:20:47.000,0:20:49.000
Ok, time to stop.

0:20:50.140,0:20:51.720
I didn't...

0:20:53.760,0:20:59.940
I didn't burn through a wire the whole day [br]until the last, last... Wait, I can put it on.

0:21:03.900,0:21:09.320
Ok, time to go to bed, Martin.[br][laughs]

0:21:15.640,0:21:17.580
I did it.

0:21:20.540,0:21:21.800
I did it.