두뇌 재구성하기: 어려운 도전과 일관성 수용하기

### 어려운 일을 좋아하도록 뇌를 다시 연결하기: 30일간의 도전 여정
* 🏃 저는 **30일간의 도전**을 통해 두뇌를 재구성하여 지속적으로 회복력과 집중력을 키우고 도전에 직면했을 때 성공할 수 있는 사람이 되기 위해 노력합니다.
* 🧠 저는 자기 최면을 통해 진전을 방해하고 무언가를 할 수 없다고 생각하게 만드는 **일반적인 기대치에서 벗어나려고** 합니다.
* 🧘 자기 최면 전문가인 데이비드 스피겔 박사는 **제가 최면 능력을 테스트할 수 있도록 도와주고, 매일 자기 최면을 실행할 수 있는 앱 Reverie**를 제공해 주었습니다.
* 🎮 저는 **새로운 개인 최고 기록**을 세우고 이를 비디오 게임으로 시각화하여 운동을 게임화하려고 시도합니다.
* 📉 처음에는 **업무의 일관성과 단기적인 보상의 부재**로 인해 어려움을 겪었습니다.
* 💪 매일 개인 최고 기록을 세우는 대신 일관성에 초점을 맞추도록 접근 방식을 수정하고 점차적으로 **보상을 다시 도입**함으로써 꾸준히 노력을 지속하기가 더 쉬워졌습니다.
* 🏃 시속 7마일, 경사도 8%로 설정된 러닝머신에서 **5분간 달리는 것**을 목표로 하는 러닝머신 테스트에 도전하며 챌린지를 마무리합니다.
* 🎯 비록 **5분 기록에는 미치지 못했지만**, 도전을 받아들이는 마음가짐의 변화와 진전을 이룬 것에 자부심을 느낍니다.

그는 자기 최면과 꾸준한 훈련을 통해 도전을 받아들이고 어려운 일에 도전하는 것을 좋아하도록 뇌를 재구성하는 것을 목표로 합니다.

today, my friends and I are trying the treadmill test. Oh my God, a Harvard study found that the longer you're willing to run on a speeding treadmill could predict your future income, success of your marriage, and overall satisfaction in life. And it's the final test to see if I can actually rewire my brain to love doing hard things. And the time starts now. I don't think of myself as a resilient person. I procrastinate on hard things, get discouraged easily, and am quick to give up. And while I've started making improvements in this area when I'm motivated and focused, I can still feel the pull of old habits in day-to-day life. So for the next 30 days, I want to use the best research in Psychology and Neuroscience to see if I can rewire my brain to become more consistently resilient, more focused, and someone who thrives when things are at their hardest. Basically, I want to change how I approach every single challenge for the rest of my life. So that should be easy, right?

because I'm looking for daily improvement, I'm gonna monitor three daily habits that I've been working on developing: improving my strength, cardiovascular health, maximizing my focus at work, and reducing my phone time. Week over week, my goal is to see if I can improve every week in each of these categories from wherever I was the week before. And with this continuous effort, I really hope that I can rewire my brain to love doing hard things. Wait, is it even possible to rewire your brain? We've studied using functional magnetic resonance imaging, this is a kind of brain scanning technique where you see the actual differences in activity in different parts of the brain. You go into a state of hypnosis and you turn down activity in a part of the brain called the anterior cingulate, so you're less likely to be distracted by anxiety, by concerns. The back part of the brain, we call the default mode network, it's a part of the brain where you see self-evaluation, you disconnect from that. So in other words, what you're doing in

hypnosis is you're disconnecting from the usual expectations that often slow us down and make us think we can't do something when in fact we can. This is Dr. David Spiegel, the associate chair of Psychiatry at Stanford and a leading expert in how we can use self-hypnosis to change our behaviors, thought patterns, and make lasting improvements to our lives. He's agreed to run me through a hypnotizability test to see if self-hypnosis might be a helpful tool for me during this goal. So be as comfortable as you can and then again on one do one thing look up all the way up high as you can. Two do two things slowly close your eyes and take a deep breath. And three do three things let the breath out let your eyes relax but keep them closed and then let one hand or the other float up in the air like a balloon. And again that's your signal to yourself and to me that you're ready to concentrate imagine you're floating in a

bath like a hot tub, or just floating in space, and notice how quickly and easily you can use this comfortable state of self-hypnosis to change the way you and your body feel. [Music] What are you feeling like? A loosening, almost like a relaxing. Good. Now imagine just floating over your computer screen and picture what you're going to do next as a kind of video game. [Music] And let yourself experience it as something you're having fun doing, rearranging the pieces, putting them together so that the process becomes enjoyable. So just again, notice how quickly and easily you've been able to restructure your expectations of what you're doing and how it feels to do it. [Music] Four. [Music] Two. One. How you feeling? Good. I'm trying not to swear. I want to say that's crazy, but that's awesome. Wow, yeah, brilliant. Great. I'm really glad. [Music] To help with this goal, Dr. Spiegel has set me up with his app reverie so I can implement self-hypnosis as a daily

practice whenever I'm struggling to get focused on a project at work, or if I need to prepare myself for anything else that's going to be a challenge, like maybe my jump rope workouts. Visualizing my work like a video game, I want to see if gamifying my workouts can have the same effect. Today, for my workout, I'm going to be tracking my heart rate, calories, jumps, all on my watch, and I'm gonna take that information and try and beat it in every workout I do after for these next 30 days. And I'm gonna go for it. Today, I'm gonna set the tone intense to start. Let's do it. [Music] I'm doing 30 minutes of interval training, 45 seconds of skipping, followed by 15 to 30 seconds of rest, over and over and over. [Music] Every time I looked at my watch during that workout, it was like 175 heart rate, 180 heart rate. That was so hard, and if I have to top that every workout, I am going to be in trouble.

holy smokes with my plan to continue pushing myself with my workouts. My biggest concern right now is remaining consistent. So, I'm time blocking each day so I don't need to think about what comes next. I just check what's on the list and get back to work. [Music] Crossing off tasks again and again and again freaking go. That is three days in a row now where I've checked everything off my list. This is a pretty good start. It's a pretty good start. And while my day today is going well, I want to see how I do Under Pressure. So, at the end of my 30 days, I'm going to try the treadmill test, a Harvard study that was designed to test students' perseverance through a physically demanding challenge. And if my perseverance through week one is any indicator, I think I should be in a great place for this final test. I'm honestly killing it. I am working longer. I am accomplishing more with my time. Everything is going so well except for one thing every time I cross something

off my to-do list. My brain is like, Do we get a snack? Do I use my phone? Do we go for a walk? And I want to reach the point where I enjoy working hard and challenging myself without any reward attached. So to push myself towards that, I'm going to cut all short-term rewards from this next week. Hopefully, this helps get me into the mindset of just working for hard work's sake. And it did not go well. Rather than switching tasks after I completed one, I found with no reward to look forward to, I just lost all motivation and began stalling out. And it wasn't the only area where I was struggling. Turns out trying to set a personal best every day is actually pretty stupid. I need to go back to the drawing board in these workouts. This is foreign. [Music] Body feels so tired today, and I just feel like I'm headed towards another fall off, which is exactly the cycle that I'm trying to break here. And I was thinking about it earlier today, how I

was like the smart kid in school, and how I wasn't actually smart. I would just cram for the test two days before. Every test I would get an A, and then I would do nothing until the next test came around. Hard work for a short stint, and only for a reward. And here I am now, stuck in the exact same cycle. So I feel like this is the fight I need to win if I want to stop working for rewards and actually learn to enjoy effort. Gotta stay consistent to avoid burnout. I decided to scale back my trainings, that I'm only trying for a personal best once a week, with the rest of my workouts going at a moderate intensity. And even allowing myself a couple days to just go for a walk when I don't have the energy for a full workout. And rather than giving up rewards entirely through my work day, I start trying to work them in randomly rather than treating them like something I need every time I cross something off the list. While each of these changes does mean

the work I'm taking on is easier than I was originally planning. My ability to sustain effort consistently has actually never been better. In fact, the more I switch my focus to consistency, the more it feels like the way I think an approach work is starting to change. You might think of neuroplasticity a little bit like muscular plasticity. When you work out more, you build your muscles. The brain is a bit like that. It's a mental muscle where you can actually enhance the connections between neurons that make them work together by repeatedly firing them. Okay, we are day 25 in and things are going well. I'm pacing myself so much better without crashing. I'm working longer and harder, which means I'm actually staying on top of the things that I'm supposed to be doing. And when I'm looking back at the habits that I had six months ago, even three months ago, and comparing them to right now, things just seemed like they keep getting better and better. And it feels so good to actually be able to

say that, but do I actually love doing hard things. Today, we're gonna find out because today my friends and I are gonna try the treadmill test. For this challenge, we'll each try to run up to five minutes on a treadmill that's set to seven miles per hour and an incline of eight percent. The idea is that this pace should feel uncomfortable but not impossible for most of us to get through. The only question is how many of us will actually push through that discomfort and stay on until the end. Okay, here we go. Doesn't matter how long I walk or it's a two-hour walk into a five-minute run that's seven. Let's go, buddy. It's fast with all my friends going before I do. It's a great chance to find out just how difficult this test is going to be. That's pretty good, actually. And after two minutes, the fatigue starts to kick in. Close to three minutes are we. Oh my God, four in which left just two out of four runners who managed to stick it out for the entire five minutes.

nothing feeling pretty good yeah yeah that's a good workout and with my brother feeling it as much as he was I'm really gonna need to dig deep if I want to have any chance of making it all the way until the end seven now think about the practice you were about to engage in and what each part of your body needs to do to do it well for my run I decided to complete one more session of hypnosis to try and visualize myself going through this Challenge and to practice remaining calm no matter how bad I start to feel but as I reach the halfway point the speed really starts to get to me all right one minute left and after four minutes all I could do was just tell myself to try and breathe to try to keep going all right you got 30 seconds left 30 seconds that's nothing [Music] [Music] ah you all right I'm good I'm so good what was my time 25 seconds ah I'm not a sheep I need to get better next time I do this

even though I fell before the five-minute mark, I'm honestly proud to say that I gave it everything that I had. Rather than feeling discouraged by my failure, I genuinely feel motivated to keep training and try again. Over the past month, I've pushed myself in my workouts while also finding ways to stay consistent. My phone time also went down every single week this past month, which feels amazing. But by far the most noticeable improvement that I've seen is in my work. I cannot remember the last time I felt this focused, and it feels like a huge step towards being the person that I want to be. While I don't have the equipment to actually know if I've successfully rewired my brain, I feel like I'm genuinely learning to embrace challenges and to love taking on hard things. Now I just gotta stick with it. Before I go, I do want to thank Dr. Spiegel for chatting with me and for allowing me to try out his app, Reverie. Reverie has taken Dr. Spiegel's 40-plus

years of clinical research, and has condensed it into customized self-hypnosis sessions that you can use to help improve your focus, reduce stress, quit a bad habit, and so many other areas where you might want to control your thoughts and minds better. For me, reverie has been so helpful in preparing me for focused work. My brain oftentimes will start racing right before I'm supposed to start working, trying to latch on to any distraction that might allow me to procrastinate. But with reverie, I've been able to take hold of those feelings, calm down, and reframe how I'm going into my work, which has been an absolute game changer for me. Right now, reverie is offering a 30-day free all-access pass to you guys so you can give it a try for yourself to see if you like it. So go to the link in the description to try reverie for 30 days. And yeah, hopefully it helps you take control of your mind and the way you think like it has for me. So thanks for watching. I'll see you in the

How I Rewired My Brain to Enjoy Hard Work - (Neuroplasticity)

Goal Guys

내 두뇌 재구성하기: 30일간의 도전

하버드 연구에 따르면 러닝머신에서 달리려는 의지가 미래의 수입, 결혼 성공, 삶의 만족도와 관련이 있다고 합니다.

심리학 및 신경과학 연구를 통해 회복탄력성을 높이고, 집중력을 향상시키며, 어려움에 직면했을 때 성공할 수 있는 방법을 알아보세요.

스탠포드 출신의 자기 최면 전문가인 데이비드 스피겔 박사가 최면 가능성 테스트를 통해 참가자가 목표를 달성할 수 있도록 안내합니다.

업무와 운동에 자기 최면 활용하기

자기 최면은 기대치를 재구성하고 일을 더 즐겁게 만드는 데 사용되고 있습니다.

또한 줄넘기 운동을 게임화하고 개선하기 위해 이 기술을 적용하고 있습니다.

매일 시간을 정하여 일관성과 생산성을 향상시키는 것이 목표입니다.

즉각적인 보상 없이 노력을 즐기는 법 배우기

단기적인 보상 없이 일하는 데 어려움을 겪으면서 개인은 보상을 위해 일하는 사이클을 끊어야 할 필요성을 깨닫게 됩니다.

강도 높은 훈련을 축소하고 무작위 보상을 허용함으로써 지속적인 노력이 더 쉬워지고 업무에 대한 접근 방식에 변화가 생긴다는 것을 알게 됩니다.

일관성에 초점을 맞추면 노력을 지속하는 능력이 향상되고 업무에 대한 태도가 긍정적으로 바뀌는 것을 경험하게 됩니다.

러닝머신 테스트에 도전하기: 개인적인 도전

화자와 친구들은 경사 8%의 빠른 러닝머신에서 5분간 달리기에 도전하지만, 4명 중 2명만이 완주에 성공합니다.

비록 기록에는 미치지 못했지만 내레이터는 자부심을 느끼며 계속 훈련할 동기를 얻습니다.

지난 한 달 동안 운동 능력, 일관성, 집중력이 눈에 띄게 향상되어 도전과 어려움을 극복하는 과정을 받아들일 수 있게 되었습니다.

마인드 컨트롤을 위한 맞춤형 자가 최면 세션

Reverie는 집중력 향상, 스트레스 감소, 나쁜 습관 퇴치를 위한 맞춤형 자가 최면 세션을 제공합니다.

사용자들은 마음을 진정시키고 업무에 대한 접근 방식을 재구성하는 데 큰 도움이 되었다고 평가하고 있으며, 현재 30일 무료 체험판을 이용할 수 있습니다.

마음과 생각을 통제하기 위해 사용해 보세요.