[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.00,0:00:03.20,Default,,0000,0000,0000,,During the process of designing \Nand building the Marble Machine X,
Dialogue: 0,0:00:03.26,0:00:08.22,Default,,0000,0000,0000,,I’ve teached myself a lot of new skills, but \Nthere is one skill to rule them all
Dialogue: 0,0:00:08.54,0:00:09.90,Default,,0000,0000,0000,,and that is focus.
Dialogue: 0,0:00:10.18,0:00:16.34,Default,,0000,0000,0000,,During the past years I’ve been thinking a lot \Nabout how to achieve goals and how to focus,
Dialogue: 0,0:00:16.34,0:00:20.16,Default,,0000,0000,0000,,and in this video I want to share \Nwith you my thoughts on this topic.
Dialogue: 0,0:00:20.16,0:00:25.38,Default,,0000,0000,0000,,For very long periods in this build,\NI have been very dissatisfied with the progress
Dialogue: 0,0:00:25.48,0:00:27.00,Default,,0000,0000,0000,,and my own performance.
Dialogue: 0,0:00:27.00,0:00:31.06,Default,,0000,0000,0000,,I have constantly been thinking about \Nhow I can improve my efficiency.
Dialogue: 0,0:00:31.24,0:00:36.20,Default,,0000,0000,0000,,Years and years of thinking have now \Ncondensed into my home-cooked theory
Dialogue: 0,0:00:36.50,0:00:41.22,Default,,0000,0000,0000,,on how to achieve your goals and improve \Nyour focus in two "simple" concepts.
Dialogue: 0,0:00:41.22,0:00:45.10,Default,,0000,0000,0000,,I put "simple" in quotation marks \Nbecause the concepts themselves
Dialogue: 0,0:00:45.10,0:00:48.16,Default,,0000,0000,0000,,are very simple, but not easy to carry out.
Dialogue: 0,0:00:48.16,0:00:51.96,Default,,0000,0000,0000,,And even though this method is \Nspecialized for my unique situation,
Dialogue: 0,0:00:51.96,0:00:56.66,Default,,0000,0000,0000,,maybe there are some general things in \Nthere that can be useful for you as well.
Dialogue: 0,0:00:56.66,0:00:58.84,Default,,0000,0000,0000,,Let's get right into it.
Dialogue: 0,0:00:58.84,0:01:03.18,Default,,0000,0000,0000,,Let's begin breaking down the first concept:\Nhow to achieve goals.
Dialogue: 0,0:01:03.40,0:01:06.44,Default,,0000,0000,0000,,When I was home in Sweden to celebrate \NChristmas with my family,
Dialogue: 0,0:01:06.54,0:01:09.96,Default,,0000,0000,0000,,my sister told me about the goal setting theory.
Dialogue: 0,0:01:10.04,0:01:13.96,Default,,0000,0000,0000,,This is a very fascinating subject, \Nand I’m not well read on it at all,
Dialogue: 0,0:01:13.96,0:01:17.78,Default,,0000,0000,0000,,but my two key takeaways from \Ngoal setting theory is:
Dialogue: 0,0:01:17.82,0:01:20.56,Default,,0000,0000,0000,,one, setting a goal can help you a lot;
Dialogue: 0,0:01:26.80,0:01:33.24,Default,,0000,0000,0000,,two, the nature of the goals you are setting,\Nis very important for the likeliness of success.
Dialogue: 0,0:01:33.24,0:01:36.24,Default,,0000,0000,0000,,So, before we even start to try to achieve our goals,
Dialogue: 0,0:01:36.24,0:01:40.70,Default,,0000,0000,0000,,we have to look at our own goals skeptically, \Nand scrutinize them, and see,
Dialogue: 0,0:01:41.06,0:01:43.38,Default,,0000,0000,0000,,are these goals good goals?
Dialogue: 0,0:01:43.38,0:01:46.00,Default,,0000,0000,0000,,We have to learn to set better goals
Dialogue: 0,0:01:46.42,0:01:49.14,Default,,0000,0000,0000,,and that's basically my advice for step one:
Dialogue: 0,0:01:49.14,0:01:51.18,Default,,0000,0000,0000,,set better goals.
Dialogue: 0,0:01:51.20,0:01:53.50,Default,,0000,0000,0000,,So, how do we set better goals?
Dialogue: 0,0:01:53.50,0:01:57.00,Default,,0000,0000,0000,,This is a topic for one billion self-help books,
Dialogue: 0,0:01:57.00,0:01:59.50,Default,,0000,0000,0000,,but I have found for me personally
Dialogue: 0,0:01:59.50,0:02:01.98,Default,,0000,0000,0000,,one breakthrough aspect,
Dialogue: 0,0:02:01.98,0:02:07.20,Default,,0000,0000,0000,,and that is to think about your goals\Nas externalized or internalized goals.
Dialogue: 0,0:02:07.20,0:02:10.74,Default,,0000,0000,0000,,Picture a tennis player preparing for a match.
Dialogue: 0,0:02:10.74,0:02:15.00,Default,,0000,0000,0000,,The player can either think: \N"my goal is to win the match",
Dialogue: 0,0:02:15.00,0:02:19.54,Default,,0000,0000,0000,,or the player can think: "my goal is \Nto play to the best of my ability"
Dialogue: 0,0:02:19.54,0:02:23.30,Default,,0000,0000,0000,,"to give myself the largest chance\Nof winning the match".
Dialogue: 0,0:02:23.62,0:02:28.00,Default,,0000,0000,0000,,The first type of goal, "I am going to \Nwin the tennis match", is an externalized goal,
Dialogue: 0,0:02:28.00,0:02:32.00,Default,,0000,0000,0000,,depending on external events out of your control.
Dialogue: 0,0:02:32.00,0:02:36.50,Default,,0000,0000,0000,,In such, it's a kind of a fragile type of goal.
Dialogue: 0,0:02:36.52,0:02:41.62,Default,,0000,0000,0000,,The second type of goal, "I am going to \Nplay to the best of my ability to give myself"
Dialogue: 0,0:02:41.62,0:02:45.74,Default,,0000,0000,0000,,"the largest chance of winning the match",\Nis an internalized type of goal,
Dialogue: 0,0:02:45.74,0:02:50.14,Default,,0000,0000,0000,,depending only on stuff that you, self, can control.
Dialogue: 0,0:02:50.14,0:02:53.64,Default,,0000,0000,0000,,And herein lies the magic of internalized goal.
Dialogue: 0,0:02:53.64,0:02:57.66,Default,,0000,0000,0000,,We are already standing on \Na firmer ground with our goals.
Dialogue: 0,0:02:57.66,0:03:02.52,Default,,0000,0000,0000,,We have formulated our goal in such a way\Nthat we can actually do something about it.
Dialogue: 0,0:03:02.62,0:03:06.34,Default,,0000,0000,0000,,We are not dependent on external events\Nout of our control.
Dialogue: 0,0:03:06.34,0:03:12.00,Default,,0000,0000,0000,,So, that's my tip #1 about "how to set goals":\Nset internalized goals.
Dialogue: 0,0:03:12.00,0:03:15.08,Default,,0000,0000,0000,,The example with the tennis player \Nis from the book
Dialogue: 0,0:03:15.08,0:03:19.56,Default,,0000,0000,0000,,"A Guide to the Good Life" by William. B. Irvine, \Nif you want to read more.
Dialogue: 0,0:03:19.56,0:03:25.52,Default,,0000,0000,0000,,Another thing that helped me to set\Nbetter goals is to be careful about the size of the goals,
Dialogue: 0,0:03:25.52,0:03:30.04,Default,,0000,0000,0000,,is to be careful about how long-term \Nversus short-term the goals are.
Dialogue: 0,0:03:30.04,0:03:34.14,Default,,0000,0000,0000,,So, in my example, I want to go \Non a world tour with the Marble Machine X.
Dialogue: 0,0:03:34.14,0:03:38.72,Default,,0000,0000,0000,,If that's my goal every single day,\NI am failing every single day.
Dialogue: 0,0:03:38.72,0:03:43.66,Default,,0000,0000,0000,,no matter what I achieved during \N12 hard hours working in my studio,
Dialogue: 0,0:03:43.66,0:03:46.32,Default,,0000,0000,0000,,I will have failed by the end of the day.
Dialogue: 0,0:03:46.32,0:03:50.32,Default,,0000,0000,0000,,So what I try to do, is to\Nbreak down goals into smaller steps.
Dialogue: 0,0:03:50.32,0:03:52.60,Default,,0000,0000,0000,,and I’ve taken this into the extreme.
Dialogue: 0,0:03:52.60,0:03:54.92,Default,,0000,0000,0000,,Before, I used to think in the morning:
Dialogue: 0,0:03:54.92,0:03:58.94,Default,,0000,0000,0000,,"Today I want to be finished \Nwith the marble divider", or something like that.
Dialogue: 0,0:03:58.94,0:04:03.22,Default,,0000,0000,0000,,So, first of all, this kind of goal \Nis actually an externalized type of goal.
Dialogue: 0,0:04:03.60,0:04:06.84,Default,,0000,0000,0000,,I don't know, what kind of issues\Nwill appear during the day,
Dialogue: 0,0:04:06.88,0:04:09.52,Default,,0000,0000,0000,,that will prevent me\Nfrom finishing the marble divider,
Dialogue: 0,0:04:10.00,0:04:14.72,Default,,0000,0000,0000,,and I will be failing at my work\Nyet another day and feeling frustration.
Dialogue: 0,0:04:15.10,0:04:18.38,Default,,0000,0000,0000,,And this has been most of the dynamic\Nthroughout the build of both
Dialogue: 0,0:04:18.56,0:04:21.02,Default,,0000,0000,0000,,the original marble machine\Nand the Marble Machine X.
Dialogue: 0,0:04:21.04,0:04:26.04,Default,,0000,0000,0000,,I woke up, I’ve been setting myself an ambitious goal\Nand I’ve been failing to achieve it,
Dialogue: 0,0:04:26.10,0:04:30.44,Default,,0000,0000,0000,,which is demoralizing over time. I wanted\Nto turn this around and stop wasting
Dialogue: 0,0:04:30.44,0:04:33.32,Default,,0000,0000,0000,,energy on unuseful frustration.
Dialogue: 0,0:04:33.32,0:04:39.50,Default,,0000,0000,0000,,If I use the tennis match analogy for my workday, \Nhow can I formulate a goal for workday?
Dialogue: 0,0:04:39.50,0:04:41.94,Default,,0000,0000,0000,,And what I’ve come up with is this:
Dialogue: 0,0:04:42.14,0:04:47.10,Default,,0000,0000,0000,,My goal is to stay focused for the whole\Nworkday. [laughs]
Dialogue: 0,0:04:47.10,0:04:49.38,Default,,0000,0000,0000,,It's really simple as that.
Dialogue: 0,0:04:49.46,0:04:53.88,Default,,0000,0000,0000,,You've been listening to me talking for like\Nfive minutes and this is like what I’ve come up with.
Dialogue: 0,0:04:53.98,0:04:58.34,Default,,0000,0000,0000,,My goal is to stay focused\Nfor the whole workday.
Dialogue: 0,0:04:58.84,0:05:06.06,Default,,0000,0000,0000,,And, this is an internalized goal. This is\Nachievable within the same day.
Dialogue: 0,0:05:06.06,0:05:12.70,Default,,0000,0000,0000,,It's an amazing type of goal to set for myself.\NThis has turned my work around.
Dialogue: 0,0:05:13.02,0:05:18.90,Default,,0000,0000,0000,,Actually, no, this hasn't turned my work around,\Nbecause I’ve been having huge trouble to focus
Dialogue: 0,0:05:18.90,0:05:26.22,Default,,0000,0000,0000,,and this leads us neatly over to step\Ntwo: how to learn how to focus.
Dialogue: 0,0:05:30.46,0:05:34.30,Default,,0000,0000,0000,,[notes played on vibraphone]
Dialogue: 0,0:05:59.72,0:06:03.94,Default,,0000,0000,0000,,By the way, the reason I taped the funnel\Nwas because my argon gas was out for my
Dialogue: 0,0:06:03.94,0:06:09.19,Default,,0000,0000,0000,,tig welder and Pascal - you're a hero\N- Pascal found a new bottle, so now we have
Dialogue: 0,0:06:09.19,0:06:11.66,Default,,0000,0000,0000,,a new bottle and I can weld things\Nproperly.
Dialogue: 0,0:06:11.92,0:06:13.92,Default,,0000,0000,0000,,[piano flourish]
Dialogue: 0,0:06:15.40,0:06:19.98,Default,,0000,0000,0000,,So, now let's start breaking down \Nthe second of my two simple concepts:
Dialogue: 0,0:06:19.98,0:06:22.46,Default,,0000,0000,0000,,how to improve your focus.
Dialogue: 0,0:06:22.46,0:06:27.22,Default,,0000,0000,0000,,Working on such a long term project like\Nthe Marble Machine X is very challenging
Dialogue: 0,0:06:27.22,0:06:32.54,Default,,0000,0000,0000,,from the gratification point of view. \NThere is very little instant gratification,
Dialogue: 0,0:06:32.54,0:06:37.03,Default,,0000,0000,0000,,it's all about delayed gratification \Nand long-term progress,
Dialogue: 0,0:06:37.03,0:06:42.26,Default,,0000,0000,0000,,and I have been struggling a lot with\Nmaintaining focus and work efficiently,
Dialogue: 0,0:06:42.56,0:06:46.80,Default,,0000,0000,0000,,especially when I had to make repetitive\Nwork. On the Marble Machine X there are
Dialogue: 0,0:06:46.81,0:06:50.71,Default,,0000,0000,0000,,38 channels, so there's a lot of\Ninstances where I need to make highly
Dialogue: 0,0:06:50.71,0:06:56.35,Default,,0000,0000,0000,,repetitive work: I need to make 38 pieces\Nof this, so I need to bend 38 pipes,
Dialogue: 0,0:06:56.35,0:07:01.00,Default,,0000,0000,0000,,or something like that. And those instances\Nhave been especially challenging for my
Dialogue: 0,0:07:01.00,0:07:05.65,Default,,0000,0000,0000,,focus, because the first pipe is okay, the\Nsecond pipe is okay. When you're down to
Dialogue: 0,0:07:05.65,0:07:11.88,Default,,0000,0000,0000,,the sixth pipe and you still have 32 to go,\Nyour brain hates you. [laughs]
Dialogue: 0,0:07:11.88,0:07:14.56,Default,,0000,0000,0000,,It's like a war with your brain.
Dialogue: 0,0:07:14.56,0:07:18.96,Default,,0000,0000,0000,,Your brain is screaming\Nout of boredom. You don't want to make
Dialogue: 0,0:07:18.97,0:07:22.48,Default,,0000,0000,0000,,the seventh pipe, you want to do\Nsomething else, you want to set up an
Dialogue: 0,0:07:22.48,0:07:26.68,Default,,0000,0000,0000,,account on chess.com and learn how\Nto play chess; play five minute blitz games
Dialogue: 0,0:07:26.68,0:07:31.42,Default,,0000,0000,0000,,and improve my rating, you know.\NBecause, that's much more fun
Dialogue: 0,0:07:31.42,0:07:38.68,Default,,0000,0000,0000,,than bending the seventh PMMA pipe. So, I have\Nstarted to look at all these dynamics
Dialogue: 0,0:07:38.68,0:07:44.54,Default,,0000,0000,0000,,through the lens of dopamine, and what I\Nhave found lately that really works for me
Dialogue: 0,0:07:44.54,0:07:50.33,Default,,0000,0000,0000,,and helps me improve my focus is to\Ndeliberately reducing my dopamine intake.
Dialogue: 0,0:07:50.33,0:07:57.05,Default,,0000,0000,0000,,This for me is the key aspect on how to\Nlearn how to focus and do more boring
Dialogue: 0,0:07:57.05,0:08:00.66,Default,,0000,0000,0000,,but long-term useful things.\NLet's get into it.
Dialogue: 0,0:08:08.64,0:08:10.12,Default,,0000,0000,0000,,Just like with goal-setting theory
Dialogue: 0,0:08:10.12,0:08:14.72,Default,,0000,0000,0000,,I’m not well-read on dopamine but\Nit's described in the wikipedia article
Dialogue: 0,0:08:14.72,0:08:19.97,Default,,0000,0000,0000,,as an organic chemical that plays a\Nmajor role in the motivational component
Dialogue: 0,0:08:19.97,0:08:24.98,Default,,0000,0000,0000,,of reward motivated behavior. And then it\Nsays something that highlights exactly
Dialogue: 0,0:08:24.98,0:08:30.34,Default,,0000,0000,0000,,what I find so fascinating with dopamine. \NIt says: "In popular culture and media,
Dialogue: 0,0:08:30.34,0:08:34.88,Default,,0000,0000,0000,,dopamine is usually seen as the main\Nchemical of pleasure, but the current
Dialogue: 0,0:08:34.88,0:08:40.80,Default,,0000,0000,0000,,opinion in pharmacology is that dopamine\Ninstead confers motivational salience,
Dialogue: 0,0:08:41.16,0:08:45.92,Default,,0000,0000,0000,,and motivational salience is a form of\Nattention that motivates or propels
Dialogue: 0,0:08:45.92,0:08:51.50,Default,,0000,0000,0000,,an individual's behavior towards or away\Nfrom a particular object, perceived event
Dialogue: 0,0:08:51.50,0:08:55.78,Default,,0000,0000,0000,,or outcome. Motivational salience\Nregulates the intensity of behaviors
Dialogue: 0,0:08:55.79,0:09:00.47,Default,,0000,0000,0000,,that facilitate the attainment of a\Nparticular goal, the amount of time and
Dialogue: 0,0:09:00.47,0:09:04.40,Default,,0000,0000,0000,,energy that an individual is willing to\Nexpand to attain a particular goal,
Dialogue: 0,0:09:04.40,0:09:09.02,Default,,0000,0000,0000,,and the amount of risk that an individual is\Nwilling to accept or working to attain
Dialogue: 0,0:09:09.02,0:09:13.82,Default,,0000,0000,0000,,a particular goal.” So the link between\Ndopamine and achieving goals is quite clear.
Dialogue: 0,0:09:13.82,0:09:18.50,Default,,0000,0000,0000,,Dopamine is responsible for\Nmotivating us to achieve this or that goal.
Dialogue: 0,0:09:18.50,0:09:23.06,Default,,0000,0000,0000,,Let's take a very simple example.\NWhen you're hungry and you cook like
Dialogue: 0,0:09:23.06,0:09:27.59,Default,,0000,0000,0000,,the best lasagna ever that looks like\NGarfield picturesque, it comes out of the
Dialogue: 0,0:09:27.59,0:09:31.97,Default,,0000,0000,0000,,oven, you let it rest on the bench, you\Nput the big piece on your plate, and you
Dialogue: 0,0:09:31.97,0:09:37.14,Default,,0000,0000,0000,,put it in your mouth. Will you have\Nproblem focusing on eating that lasagna?
Dialogue: 0,0:09:37.14,0:09:43.52,Default,,0000,0000,0000,,No. You are dead focused on that lasagna.\NWhy? Because your brain is giving you so
Dialogue: 0,0:09:43.52,0:09:48.71,Default,,0000,0000,0000,,much dopamine from putting that lasagna\Nin your mouth and you are loving it.
Dialogue: 0,0:09:48.71,0:09:52.52,Default,,0000,0000,0000,,Not a thousand horses can pull you\Nfrom the spot. Like your tendencies to
Dialogue: 0,0:09:52.52,0:09:57.62,Default,,0000,0000,0000,,procrastinate during the middle of a\Nwonderful meal is like zero. Why is that?
Dialogue: 0,0:09:57.62,0:10:02.88,Default,,0000,0000,0000,,If I understand things correctly, it's because \Nyour brain is rewarded with a lot of dopamine
Dialogue: 0,0:10:02.88,0:10:07.00,Default,,0000,0000,0000,,for eating the lasagna, it keeps you focused\Nand you continue to eat.
Dialogue: 0,0:10:07.00,0:10:10.92,Default,,0000,0000,0000,,So the food example illustrates\Nthe positive sides of dopamine
Dialogue: 0,0:10:10.92,0:10:15.06,Default,,0000,0000,0000,,where dopamine is telling us \Nwhat we need to do to survive.
Dialogue: 0,0:10:15.06,0:10:18.68,Default,,0000,0000,0000,,It's easy to see why evolution\Nhas premiered a system like this.
Dialogue: 0,0:10:18.68,0:10:22.80,Default,,0000,0000,0000,,It's actually really really smart\Nbut what happens when it goes wrong?
Dialogue: 0,0:10:23.40,0:10:27.38,Default,,0000,0000,0000,,Let's go back to the example where I’m\Nworking on the Marble Machine X and I need to bend
Dialogue: 0,0:10:27.38,0:10:32.78,Default,,0000,0000,0000,,38 PMMA pipes. I’ve bent the\Nfirst six and I’m on my seventh pipe,
Dialogue: 0,0:10:32.78,0:10:37.94,Default,,0000,0000,0000,,and I cannot find motivation to do it. In the\Ncorner of my eye I see my computer
Dialogue: 0,0:10:37.94,0:10:41.66,Default,,0000,0000,0000,,and I know that I have a whatsapp chat\Nwith all my colleagues over there.
Dialogue: 0,0:10:41.66,0:10:46.16,Default,,0000,0000,0000,,What if someone has written me something?\NMaybe they have a question? Maybe there's
Dialogue: 0,0:10:46.16,0:10:51.26,Default,,0000,0000,0000,,a problem I can solve? My brain is\Nrewarding me with dopamine on the mere
Dialogue: 0,0:10:51.26,0:10:57.08,Default,,0000,0000,0000,,thought of checking whatsapp. Let me\Nrepeat this fact: the mere thought of
Dialogue: 0,0:10:57.08,0:11:02.12,Default,,0000,0000,0000,,checking whatsapp is more rewarding than\Nstarting to bend the seventh pipe. I go
Dialogue: 0,0:11:02.12,0:11:05.81,Default,,0000,0000,0000,,over to whatsapp and I chat with my\Ncolleagues and I do solve a problem or
Dialogue: 0,0:11:05.81,0:11:09.29,Default,,0000,0000,0000,,two on the chat, which is very rewarding,\Ngives me some dopamine. So then I’m
Dialogue: 0,0:11:09.29,0:11:12.65,Default,,0000,0000,0000,,rewarding myself again with a\Nfive-minute blitz game on chess.com
Dialogue: 0,0:11:12.65,0:11:16.64,Default,,0000,0000,0000,,which I lose because of my pawn\Nstructure, so then I play three or four
Dialogue: 0,0:11:16.64,0:11:20.51,Default,,0000,0000,0000,,more games, then I have a new goal of\Nlearning how to have a better pawn
Dialogue: 0,0:11:20.51,0:11:24.65,Default,,0000,0000,0000,,structure on the chess board. So let's\Nplay four or five more games so I can
Dialogue: 0,0:11:24.65,0:11:31.52,Default,,0000,0000,0000,,learn that skill and I only bent six\NPMMA pipes that workday and I go to bed
Dialogue: 0,0:11:31.52,0:11:37.13,Default,,0000,0000,0000,,feeling frustrated and feeling under\Nachieved. So the Marble Machine X build
Dialogue: 0,0:11:37.13,0:11:42.86,Default,,0000,0000,0000,,stands still and I’m rated 600 in chess,\Nwhich impresses no one. So this is what
Dialogue: 0,0:11:42.86,0:11:49.48,Default,,0000,0000,0000,,happens when I let dopamine control my\Nbehavior. How can we change that?
Dialogue: 0,0:12:01.26,0:12:06.20,Default,,0000,0000,0000,,So the way to turn this dynamics around\Nis to perform a dopamine detox.
Dialogue: 0,0:12:06.20,0:12:10.73,Default,,0000,0000,0000,,A dopamine detox will look very different\Nfrom person to person start by mapping
Dialogue: 0,0:12:10.73,0:12:16.40,Default,,0000,0000,0000,,out the behavior you want to change by\Nfinding out dopamine inducing activities
Dialogue: 0,0:12:16.40,0:12:19.73,Default,,0000,0000,0000,,that are not helpful\Nfor your long-term goals.
Dialogue: 0,0:12:19.73,0:12:24.86,Default,,0000,0000,0000,,One example from my work days is that I\Nused to listen to audio while working on
Dialogue: 0,0:12:24.86,0:12:30.92,Default,,0000,0000,0000,,the work bench. I mainly played youtube\Nvideos. I put podcasts on and I had them
Dialogue: 0,0:12:30.92,0:12:35.33,Default,,0000,0000,0000,,going on in the background, which for me\Nwas extra distracting, because every time
Dialogue: 0,0:12:35.33,0:12:38.74,Default,,0000,0000,0000,,I needed to record with the camera,\NI needed to go over to the computer,
Dialogue: 0,0:12:38.74,0:12:43.72,Default,,0000,0000,0000,,pause the video, go over to the camera, press\Nrecord, record my clip, press stop on the camera
Dialogue: 0,0:12:43.73,0:12:47.36,Default,,0000,0000,0000,,and go back to the computer and\Npress play on the podcast again.
Dialogue: 0,0:12:47.36,0:12:51.86,Default,,0000,0000,0000,,And while on the computer it's easy to get\Ndistracted with whatsapp and chess.com,
Dialogue: 0,0:12:51.86,0:12:57.23,Default,,0000,0000,0000,,so this really didn't work out well, and\NI noticed that I couldn't stand the
Dialogue: 0,0:12:57.23,0:13:00.77,Default,,0000,0000,0000,,silence in the room. While working on\Nrepetitive tasks,
Dialogue: 0,0:13:00.77,0:13:05.96,Default,,0000,0000,0000,,I couldn't stand just listening to my\Nown thoughts because it's just not
Dialogue: 0,0:13:05.96,0:13:13.01,Default,,0000,0000,0000,,beautiful. It's just not fun, you know, and what I\Nrealized is that I… I was dependent
Dialogue: 0,0:13:13.01,0:13:18.44,Default,,0000,0000,0000,,on a voice in the room just to be able to\Nforce myself to stand by the workbench.
Dialogue: 0,0:13:19.08,0:13:23.42,Default,,0000,0000,0000,,So I tried to reduce the distraction by\Nmoving away from youtube and I started
Dialogue: 0,0:13:23.42,0:13:27.38,Default,,0000,0000,0000,,to listen to a Harry Potter audiobook\Nread by Stephen Fry, which is a big
Dialogue: 0,0:13:27.38,0:13:32.18,Default,,0000,0000,0000,,recommend for anyone. It's just amazing\Nbut when I listened to the last episode
Dialogue: 0,0:13:32.18,0:13:37.46,Default,,0000,0000,0000,,a couple of weeks ago, I wanted to try to\Nchallenge myself to see if I can work in
Dialogue: 0,0:13:37.46,0:13:43.04,Default,,0000,0000,0000,,silence, and since then, I’m not been\Nplaying any podcast at all when I’ve
Dialogue: 0,0:13:43.04,0:13:47.24,Default,,0000,0000,0000,,been working, and it has been\Nabsolutely amazing.
Dialogue: 0,0:13:48.56,0:13:51.64,Default,,0000,0000,0000,,[machine sounds]
Dialogue: 0,0:14:00.56,0:14:02.56,Default,,0000,0000,0000,,[snare drum sound]
Dialogue: 0,0:14:12.54,0:14:15.60,Default,,0000,0000,0000,,[notes played on vibraphone]
Dialogue: 0,0:14:23.42,0:14:27.94,Default,,0000,0000,0000,,Working in a silent room felt horribly\Nlonely in the beginning. I was like exposed
Dialogue: 0,0:14:27.94,0:14:34.45,Default,,0000,0000,0000,,to my own thoughts but after a few days,\NI noticed how much more work I got done;
Dialogue: 0,0:14:35.02,0:14:39.30,Default,,0000,0000,0000,,it was an amazing difference. And if we\Nlook at this through the dopamine lens,
Dialogue: 0,0:14:39.30,0:14:43.60,Default,,0000,0000,0000,,what I’m doing when I’m standing working\Nin a silent room is I’m training my
Dialogue: 0,0:14:43.60,0:14:50.38,Default,,0000,0000,0000,,resilience to cope with lower dopamine\Nlevels by slowly making myself used to
Dialogue: 0,0:14:50.38,0:14:55.63,Default,,0000,0000,0000,,lower levels of dopamine. It's becoming\Nmuch easier to withstand the urge to go
Dialogue: 0,0:14:55.63,0:15:00.76,Default,,0000,0000,0000,,hunt for dopamine on whatsapp or chess.com. \NSo it's really a domino effect once
Dialogue: 0,0:15:00.76,0:15:05.23,Default,,0000,0000,0000,,you start cutting back, it becomes easier\Nand easier to cut back on all the
Dialogue: 0,0:15:05.23,0:15:10.57,Default,,0000,0000,0000,,dopamine. So the rules that I have for my\Ndopamine detox is as follows: I check my
Dialogue: 0,0:15:10.57,0:15:15.55,Default,,0000,0000,0000,,messages on my phone one time in the\Nmorning and one time in the night.
Dialogue: 0,0:15:15.55,0:15:19.75,Default,,0000,0000,0000,,All other times during the whole day the\Nphone is shut completely off. I’m not
Dialogue: 0,0:15:19.75,0:15:23.80,Default,,0000,0000,0000,,watching any form of video content at\Nall, so if you stop watch Wintergatan
Dialogue: 0,0:15:23.80,0:15:28.21,Default,,0000,0000,0000,,Wednesdays through your own dopamine\Ndetox, I can only congratulate you for a
Dialogue: 0,0:15:28.21,0:15:34.57,Default,,0000,0000,0000,,wise decision. So during these days I’ve\Nbeen overcome by boredom not knowing
Dialogue: 0,0:15:34.57,0:15:38.86,Default,,0000,0000,0000,,where to put myself, because I just want\Nto distract myself. So every time I feel
Dialogue: 0,0:15:38.86,0:15:43.51,Default,,0000,0000,0000,,that urge I just drink a little bit of\Nwater, practice a little piano, take a
Dialogue: 0,0:15:43.51,0:15:48.70,Default,,0000,0000,0000,,short little walk, and then go back to\Nthe workbench. And by the end of a day
Dialogue: 0,0:15:48.70,0:15:55.30,Default,,0000,0000,0000,,like that I have felt fulfilled. I have\Nfelt like if I have just walked onto the
Dialogue: 0,0:15:55.30,0:16:00.32,Default,,0000,0000,0000,,stage of the world premiere with the\NMarble Machine X with my fist punching the air
Dialogue: 0,0:16:00.32,0:16:05.86,Default,,0000,0000,0000,,every single day. By the end of the\Nday I shut off the lights in my studio
Dialogue: 0,0:16:05.86,0:16:11.16,Default,,0000,0000,0000,,knowing that I achieved my goal.\NI achieved my goal of staying focused
Dialogue: 0,0:16:11.16,0:16:15.78,Default,,0000,0000,0000,,for a whole day. You compare that with a\Nfeeling of someone who goes to bed
Dialogue: 0,0:16:15.78,0:16:21.30,Default,,0000,0000,0000,,failing to finish the marble divider,\Nand you have a completely different situation.
Dialogue: 0,0:16:21.30,0:16:24.66,Default,,0000,0000,0000,,This is what the dopamine detox\Nhas given me. And if someone
Dialogue: 0,0:16:24.66,0:16:28.54,Default,,0000,0000,0000,,would have told me that I would be able\Nto assemble these eleven vibraphone funnels
Dialogue: 0,0:16:28.54,0:16:36.64,Default,,0000,0000,0000,,on 12 hours, I would have not believed them.\NBut with dopamine detox and a focused workflow
Dialogue: 0,0:16:36.64,0:16:41.38,Default,,0000,0000,0000,,I get maybe 10 times amount\Nof work done on one day.
Dialogue: 0,0:16:41.38,0:16:46.50,Default,,0000,0000,0000,,Wow. I’m going to call it a day, I started\Nat 6:30 in the morning in the studio
Dialogue: 0,0:16:46.50,0:16:49.36,Default,,0000,0000,0000,,so 12 and a half hours is enough,
Dialogue: 0,0:16:49.36,0:16:54.26,Default,,0000,0000,0000,,and I’m very happy with this, \Nso see you at the morning coffee
Dialogue: 0,0:16:54.26,0:16:57.66,Default,,0000,0000,0000,,for another focused working day. Cheers.
Dialogue: 0,0:16:57.66,0:16:59.88,Default,,0000,0000,0000,,Top o' the morning to ya'. [laughs]
Dialogue: 0,0:17:01.78,0:17:05.96,Default,,0000,0000,0000,,[clapping] Let's get going!
Dialogue: 0,0:17:05.96,0:17:09.08,Default,,0000,0000,0000,,Out with the old, and in\Nwith the new.
Dialogue: 0,0:17:09.70,0:17:11.56,Default,,0000,0000,0000,,[turns on belt-sander]
Dialogue: 0,0:17:11.56,0:17:13.16,Default,,0000,0000,0000,,[Martin imitating belt-sander noise]
Dialogue: 0,0:17:13.36,0:17:18.08,Default,,0000,0000,0000,,[belt-sander noise]
Dialogue: 0,0:17:18.18,0:17:21.82,Default,,0000,0000,0000,,[Martin singing 'Take Me Home, Country Roads']: \NWest Virginia!
Dialogue: 0,0:17:23.28,0:17:29.38,Default,,0000,0000,0000,,[Martin now playing 'Take Me Home,\NCountry Roads' on his piano]
Dialogue: 0,0:17:29.52,0:17:34.98,Default,,0000,0000,0000,,So what I’m doing here is, I’m giving the\Ntop of the wires, a continuous surface, so
Dialogue: 0,0:17:34.98,0:17:41.22,Default,,0000,0000,0000,,I can weld the top wire on. I think\Nif I look back on 2019, I’m gonna be…
Dialogue: 0,0:17:41.22,0:17:48.32,Default,,0000,0000,0000,,I’m afraid of what I’m going to see because\NI was in a procrastination mess.
Dialogue: 0,0:17:49.54,0:17:54.00,Default,,0000,0000,0000,,It sounds a little cheesy but I’m still in\Nthe beginning of this process
Dialogue: 0,0:17:54.01,0:17:58.51,Default,,0000,0000,0000,,but I already feel that I’m getting a larger\Nreward from smaller things. My brain is
Dialogue: 0,0:17:58.51,0:18:03.96,Default,,0000,0000,0000,,like seeing the world from a much more\Nnaive place, if you understand what I mean.
Dialogue: 0,0:18:04.34,0:18:08.52,Default,,0000,0000,0000,,And most of all I feel like I’ve\Ndeveloped an ability to pull myself back
Dialogue: 0,0:18:08.52,0:18:13.96,Default,,0000,0000,0000,,to focus whenever I’m distracted because\Nyou will always be distracted. It's like I see
Dialogue: 0,0:18:13.96,0:18:17.92,Default,,0000,0000,0000,,through myself. It's like I see through\Nmy own bluff, you know. –„No Martin,
Dialogue: 0,0:18:17.92,0:18:22.99,Default,,0000,0000,0000,,you do not want to play chess at chess.com,\Njust cancel the account and finish
Dialogue: 0,0:18:22.99,0:18:27.70,Default,,0000,0000,0000,,the vibraphone funnels instead, that's\Nwhat you actually want.” I don't want to
Dialogue: 0,0:18:27.70,0:18:31.48,Default,,0000,0000,0000,,sound too religious about it because of\Ncourse this is not a like one-step
Dialogue: 0,0:18:31.48,0:18:37.51,Default,,0000,0000,0000,,solution for all your problems kind of\Nthing, but not focus on the results of my
Dialogue: 0,0:18:37.51,0:18:42.10,Default,,0000,0000,0000,,work but focus on the quality of my\Nattention, the quality of my focus,
Dialogue: 0,0:18:42.58,0:18:50.16,Default,,0000,0000,0000,,has turned my everyday life around in a very\Nradical way and that's what I wanted to
Dialogue: 0,0:18:50.17,0:18:55.15,Default,,0000,0000,0000,,share with you today. So remember that\Nyou can't change that dopamine will
Dialogue: 0,0:18:55.15,0:19:01.18,Default,,0000,0000,0000,,control your behavior, but you can\Nchange what behavior you allow it to
Dialogue: 0,0:19:01.18,0:19:07.15,Default,,0000,0000,0000,,point you towards. Social media endless\Nscrolls are tailored to keep us addicted
Dialogue: 0,0:19:07.15,0:19:11.47,Default,,0000,0000,0000,,to them because they are giving you\Ndopamine. I think we're living in a very
Dialogue: 0,0:19:11.47,0:19:17.32,Default,,0000,0000,0000,,special time where we have devices that\Nprevent us from ever being bored,
Dialogue: 0,0:19:17.80,0:19:23.94,Default,,0000,0000,0000,,and I think slowly it undermines our\Ncreativity. I have been a victim of this
Dialogue: 0,0:19:23.95,0:19:30.13,Default,,0000,0000,0000,,just like everyone else, and it's only \Nin sheer desperation of wanting to finish
Dialogue: 0,0:19:30.13,0:19:35.14,Default,,0000,0000,0000,,this machine that I got motivated to do\Nsomething about it. I want to thank you
Dialogue: 0,0:19:35.14,0:19:40.57,Default,,0000,0000,0000,,for witnessing me when I’m like a Mad\NMax soldier driving straight into this
Dialogue: 0,0:19:40.57,0:19:46.78,Default,,0000,0000,0000,,fire cloud that is the MMX. It means the\Nworld to have you to confess to every
Dialogue: 0,0:19:46.78,0:19:51.25,Default,,0000,0000,0000,,week, which has been an issue before.\NSo thank you so much for watching
Dialogue: 0,0:19:51.25,0:19:55.48,Default,,0000,0000,0000,,and thank you to everyone who are supporting \Nthe project through youtube memberships
Dialogue: 0,0:19:55.48,0:20:00.28,Default,,0000,0000,0000,,and patreon. We're soon at eight thousand\Npeople which is like quite mind-blowing;
Dialogue: 0,0:20:00.28,0:20:04.06,Default,,0000,0000,0000,,and thank you for listening to my\Nhome-cooked ponderings about
Dialogue: 0,0:20:04.06,0:20:09.32,Default,,0000,0000,0000,,goal-setting theory, and dopamine detox,\Nand how it can help you achieve your goals,
Dialogue: 0,0:20:09.32,0:20:14.10,Default,,0000,0000,0000,,and to focus better and have nicer\Nwork days and days in general.
Dialogue: 0,0:20:14.10,0:20:18.10,Default,,0000,0000,0000,,So good luck with everything you're doing\Nand see you on the next Wintergatan Wednesday,
Dialogue: 0,0:20:18.28,0:20:22.16,Default,,0000,0000,0000,,or not, if you're in dopamine\Ndetox and then see you on the world tour
Dialogue: 0,0:20:22.16,0:20:25.86,Default,,0000,0000,0000,,premiere, which will come sooner?\N[laughs]
Dialogue: 0,0:20:26.40,0:20:28.30,Default,,0000,0000,0000,,Last weld.
Dialogue: 0,0:20:31.78,0:20:36.88,Default,,0000,0000,0000,,Come on, don't screw… Oh, I screwed it up.\NI screwed it up. [laughs]
Dialogue: 0,0:20:38.54,0:20:46.52,Default,,0000,0000,0000,,I can fix that tomorrow.\NOh yeah, I screwed it up royally. [laughs]
Dialogue: 0,0:20:47.00,0:20:49.00,Default,,0000,0000,0000,,Ok, time to stop.
Dialogue: 0,0:20:50.14,0:20:51.72,Default,,0000,0000,0000,,I didn't...
Dialogue: 0,0:20:53.76,0:20:59.94,Default,,0000,0000,0000,,I didn't burn through a wire the whole day \Nuntil the last, last... Wait, I can put it on.
Dialogue: 0,0:21:03.90,0:21:09.32,Default,,0000,0000,0000,,Ok, time to go to bed, Martin.\N[laughs]
Dialogue: 0,0:21:15.64,0:21:17.58,Default,,0000,0000,0000,,I did it.
Dialogue: 0,0:21:20.54,0:21:21.80,Default,,0000,0000,0000,,I did it.