The thoughts and ideas are not your own. You have inherited them from your parents, from your culture, and from centuries of history.

Your Thoughts and Ideas

If you ignore history and books, and all the lessons they offer, then your world will get smaller and smaller.
You won't be able to be creative.
You'll be frustrated.
Books are the greatest adventure in the world.

What Happens If You Ignore Books

Think about it this way: you live in your head with your own thoughts.

But if somebody printed your thoughts on paper for just one week, you'd be surprised at how boring and meaningless they would seem.

The same thoughts would repeat over and over again.

And your world would be very limited.

Living in a city with a particular culture, seeing the same people every day, and watching the same TV shows or listening to the same podcasts every day, creates a very small and limited world. You are suffering because of it.

Why We Should Read Books

A book takes you out of your world. It is an adventure where you get to travel to ancient Rome and see Marcus Aurelius, the emperor. You also go to ancient Greece and experience the Peloponnesian War. You get to see ancient Egypt and all the strange things they did. Additionally, you get to go to Renaissance Italy and hang out with Leonardo da Vinci. Lastly, you follow Napoleon Bonaparte and his battlefields.

What a Book Does

When you read a book, you are exposed to ideas from people that are not you. These ideas can be interesting, weird, or even strange.
You also get the opportunity to learn about theories and ideas from other cultures, which can feel like they are from another planet. This exposure can open your mind to new perspectives.

The Benefits of Reading

It's like taking a trip.
It's like being able to travel.
It's like exploring different perspectives and cultures that are not from the ordinary.
It's like getting out of your own little world, your own little apartment, and seeing the world.

What is it Like?

We need more people who are reading books today in the world right now.

Robert Greene is the author of the New York Times bestsellers The 48 Laws of Power, The Art of Seduction, The 33 Strategies of War, The 50th Law, Mastery, The Laws of Human Nature, and most recently, The Daily Laws.

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The Pleasures and Powers from Reading Books

Picture this: one guy lives in a run-down, dirt-poor house. There are leaks, a broken door, and the nights are cold. It's painful, so painful, that he finally snaps and decides he can't live like this anymore.
That pain pushes him, and he works harder.
He takes risks and takes actions to change his life.

1. Comfort Zone

Picture another guy. He lives in a normal house - no leaks, the heat works, and the fridge isn't stocked. But it has some food.This comfort is exactly why he is stuck.He's doing fine enough to just barely get by.Year after year, that's the trap.The comfort zone kills urgency.Every time you avoid what feels hard, you lock yourself into the exact life you say you want to escape.

The Comfort Zone Trap

But you're not ready yet.
Ask yourself this: Do you think every successful person, like Elon Musk, Mark Zuckerberg, or any billionaire, just sat there waiting for a perfect moment?
Did they believe that every decision was crystal clear?
Did they think that one option was obviously better than the other? Of course not.
They took risks, made imperfect bets. Half the time, they didn't even know if it would work.
But they started anyway. The perfect time doesn't exist.

2. Perfection Paralysis

Life won't always be fair, but the second you lock into this "always happens to me," you've already lost control.
You want the harsh truth?
Everyone you see succeeding made it through situations where nothing felt fair, easy, or obvious.
A victim mindset keeps you stuck because it feels easier to blame circumstances than face the responsibility of fixing them.
It's on you to adapt, pivot, and move forward.
What happens to you is out of your control.
You only control how you respond.

3. Victim Mindset

You're scrolling through everyone's feeds thinking they're all richer, fitter, smarter, and happier - or at least that's how it looks.
Social media is a highlight reel of everyone's best 1%.
Filtered, cropped, and edited. 
Meanwhile, you're comparing it to your unfiltered, unedited reality. That's emotional self-sabotage. You're already setting yourself up for failure by comparing yourself to what you see on social media. 
The real comparison is you versus yesterday's version of yourself. No one else's timeline matters.

4. Chronic Comparison

Every time you choose short-term pleasure, you steal from yourself in the future.
The ones who win are those who tolerate boredom and delay their reward.
While everyone else is constantly chasing small moments of pleasure, they fail to notice the significant long-term benefits.
Self-control is about consciously choosing who you want to become tomorrow.
 
Because every small hit today quietly robs you of the future you are trying to build.

5. Instant Gratification

Now the fear isn't failure - it's embarrassment. You worry that people will judge you, laugh at you, or think less of you if you mess up. So you stay quiet, play it safe, and let opportunities slip by. But here's the reality: Most people aren't watching you as closely as you think. Everyone's too busy focusing on themselves. Remember this: Every skill you admire started with someone willing to look like a beginner. If you're not willing to risk looking stupid, you'll never give yourself the chance to actually get good.

6. Looking Dumb

You want to make the perfect choice, so you analyze, research, compare, and stall.
This is Analysis Paralysis.
Staying frozen doesn't give you anything.
You don't learn by thinking, you learn by moving.
Perfection isn't required to start, but starting is required to improve. And ironically, waiting for certainty is what almost guarantees failure.

7. Overthinking

You post for the likes. You work for the praise. You shape your entire life to impress people who aren't even watching.
"When your self-worth is outsourced, you're never in control."
Basing your value on external validation is like building a house on sand; it crumbles with the first wave of criticism.
Approval fades, but your self-respect compounds over time, like interest.
Stop trying to be liked by everyone and be successful. Don't even give a shit about what people think of you.

8. Chasing Approval

When your self-worth is outsourced, you're never in control.

There are a lot of dangerous mindsets that people adopt that are truly not worth it. Here are the most common ones people have in our modern world.

8 Brutal Life Lessons Everyone Learns Too Late
In this video, we break down the most destructive mindsets that quietly sabotage your success — from fear of failure and perfectionism to comparison, instant gratification, and approval-seeking. These are the mental traps that hold people back without them even realizing it.

Whether you're in your 20s or 30s, these lessons will help you recognize the thought patterns that keep you stuck, reclaim control, and build the future you actually want. If you’ve ever felt paralyzed, frustrated, or like you’re your own worst enemy, this one’s for you.

➤ TIMESTAMPS:

00:00 - Comfort Zone Addiction
00:46 - Perfection Paralysis
01:16 - Victim Mindset
01:47 - Chronic Comparison
02:16 - Instant Gratification
02:39 - Fear of Looking Dumb
03:12 - Overthinking
03:36 - Chasing Aprroval

🔔 Subscribe for more self-improvement, mindset, and motivation videos.

#LifeLessons #SelfImprovement #Productivity #Discipline #Mindset #LifeAdvice #Motivation #SuccessTips #PersonalGrowth

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Every Dangerous Mindset That Destroys Your Life Explained

You are about to hold a plank for 1 minute.
You know it's coming - that tension in your core, the burning in your arms, the mental countdown ticking away.
You are already thinking, "I can't do this. I'm going to collapse at 30 seconds."
Now imagine if you push through that feeling. You still hold on, maybe your body starts shaking, your mind is screaming for you to stop.
You tell yourself, "Just one more second," and you make it to 60.
And you feel proud of yourself.

A Plank

But then you don't stop at 60 seconds.You don't stop at 5 minutes, you keep going for 1 hour, for 2 hours, and then 10 hours.Yes, 10 hours, 10 minutes, and 10 seconds.That's exactly what George Hood did.When he set the world record for the longest plank in history.A thing that most people wouldn't believe possible.I met George 8 years ago when he set the record at that time for 5 hours. He just looked like the definition of mental toughness.The focus in his eyes was razor-sharp and he was drenched in sweat. He was hurting, you could see it on his face, feel it in his body, but he didn't stop.

What Happens if You Keep Pushing

How do you do it?
But his answer surprised him.
The plank is 90% mental.
George told me he kept his mind busy by distracting himself and focusing on the conversations in the room.
Drawing energy from the people around him.
But there was something deeper happening there.

What Joe Risser Told Him

We often think of grit as the mental toughness that helps people achieve extraordinary things, like ultramarathoners finishing races with broken bones.
But here's the twist:
Grit isn't just about willpower.
It's rooted in biology, and the most powerful indicator to date is a protein called Brain-derived neurotrophic factor, or BDNF.
We're just starting to understand it.

Misconceptions of Mental Toughness

Think of BDNF as fertilizer for your brain. A protein that helps neurons (the cells in your brain) grow, stay healthy, and communicate more effectively. This protein is crucial for things like memory and mental resilience. Many things can increase BDNF, including sunshine, blueberries, and antidepressants.  Exercise increases BDNF the most, and the plank just might be one of the best exercises for building mental toughness.

What Is BDNF?

What makes the concept of grit and BDNF so compelling is the real-life examples of individuals enduring these devastating conditions.
Researchers and clinicians still have many questions about grit and the plank.
However, what we do know is that the most effective exercises for increasing BDNF levels are those that require mental effort.
If you've ever done a plank, you know how quickly mental effort is required.
This, along with what we've learned from George, leads us to believe that planks may be one of the most efficient and effective ways to increase BDNF levels.

Grit and BDNF: The Real-Life Examples

A 2005 article in the appropriately named journal Hippocampus describes an animal study in which exhaustive physical exercise produces less BDNF than exercises that require mental focus, like navigating mazes.In activities that combine physical effort and concentration, such as yoga, some of the highest levels of BDNF ever measured have been produced.

Mental Exercise and BDNF Levels

To See if the Plank Relieves PainDaniel Suffers from a Very Rare Condition Known as Complex Regional Pain Syndrome or CRPS Which is Infamous as One of the Most Painful Diseases That Has No Known CureAs One Patient Said, "The Slight Sensation of Water Dripping on My Foot Feels Like Hot Lead."Despite Living with This Excruciating Pain, Daniel Managed to Do a Plank for Over 9 Hours on His CRPS Arm.Think About That for a Minute.The Most Physically and Mentally Challenging Exercises Helped with One of the Most Painful Conditions.Now We Have Evidence That an Important Part of the Answer Lies in BDNF.

Currently I'm Designing a Study for People Like Daniel

Studies have shown that exercise can double levels of BDNF.
I am here to raise awareness about the potential for exercise to improve quality of life by increasing BDNF levels.

Modulation of BDNF by Physical Exercise

The next time you feel that you need more grit in your life, do a plank. If you can't do it on the floor, do it against a wall. It only takes a minute, but that can be transformative.

The Challenge

BDNF is hot in the research world I’m about to make it hotter.

NOTE FROM TED: Please do not look to this talk for medical advice. This talk represents the speaker's personal views and understanding of exercise, BDNF and pain, which remains an ongoing field of study. TEDx events are independently organized by volunteers. The guidelines we give TEDx organizers are described in more detail here: http://storage.ted.com/tedx/manuals/tedx_content_guidelines.pdf

Joe Risser MD, MPH has been doing clinical research for over 40 years. In this insightful talk, he shares important recent findings, with examples and evidence of how anyone can improve their mental toughness. TeamHoodWorldRecords.medium.com #Grit #Plank #MentalToughness #Yoga #Clinical Research #TEDxSanDiego #TEDx #TEDxSpeaker Dr. Joe Risser is a Professor in the Department of Preventive Medicine at UC San Diego and a board-certified physician in Preventive Medicine. With over 40 years of research experience, Joe has pioneered studies on therapies, diagnostics, and behavior change strategies. He chairs the first Department of Clinical Research in one of over 15,000 community clinics in the U.S., serving vulnerable populations.
 
Joe also holds a master’s in Biostatistics, completing his education and residencies at the University of Hawaii and UC San Diego. His lifelong passion lies in studying mental toughness, or "grit," and its profound connection to the protein Brain-Derived Neurotrophic Factor (BDNF). Joe unveils groundbreaking research on BDNF, sharing the life-saving stories of two extraordinary individuals who embody extreme mental and physical resilience.
 
Joe reveals how anyone can strengthen their mental toughness, making a tangible difference in their lives.
http://teamhoodworldrecords.com This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at https://www.ted.com/tedx

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TEDx is an international community that organizes TED-style events anywhere and everywhere -- celebrating locally-driven ideas and elevating them to a global stage. TEDx events are produced independently of TED conferences, each event curates speakers on their own, but based on TED's format and rules.

TED's videos may be used for non-commercial purposes under a Creative Commons License, Attribution–Non Commercial–No Derivatives (or the CC BY – NC – ND 4.0 International) and in accordance with our TED Talks Usage Policy (https://www.ted.com/about/our-organization/our-policies-terms/ted-talks-usage-policy). 

For more information on using TED for commercial purposes (e.g. employee learning, in a film or online course), please submit a Media Request here: https://media-requests.ted.com.

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The Secrets and Science of Mental Toughness | Joe Risser MD, MPH | TEDxSanDiego

Get sunlight in your eyes within 30 minutes of waking.Walk outdoors.This reduces anxiety, boosts alertness, and sets your body clock right.

Start Your Day with Light and Movement

Drinking coffee too soon blunts its impact.Wait 90–120 minutes after waking.This protects focus later and prevents the dreaded afternoon crash.

Delay Caffeine by 90 Minutes

An ultradian work block refers to working in focused, 90-120 minute intervals, followed by short breaks.Work deeply, then break.Time it 4–6 hours after your lowest body temp for peak clarity.

Use Ultradian Work Blocks

At lunch, go low-carb and high-protein.Avoid sugar crashes.After, take a 5–30 minute walk. It aids metabolism and refocuses your mind.

Eat for Energy, Not Distraction

For brain and body gains:• 20% of workouts should hit your limit• Keep sessions under an hour• Consistency beats intensity

Train Smarter, Not Just Harder

View sunlight in the late afternoonDrop body temp before bed with a hot showerSleep in a cool, dark room

Stack Your Evening for Better Sleep

Your daily routine is a lever for your nervous system. Use it well, and everything else improves.

Neuroscientist Andrew Huberman outlines a daily rhythm rooted in biology. These protocols align with your nervous system for real performance gains.

In this ⁠Huberman Lab Essentials⁠ episode, I provide a science-based daily protocol designed to enhance performance, mood and overall health by strategically timing simple yet powerful tools and behaviors.

I explain how to increase energy and alertness in the morning, optimize your workspace and work sessions for maximum focus, and structure your day for sustained productivity. I also discuss the roles of fasting, meal and caffeine timing, and key nutrients, as well as how to leverage exercise to sharpen alertness and cognitive performance. Additionally, I describe evening practices and supplements that help you fall asleep quickly and promote quality sleep.

Read the episode show notes: https://go.hubermanlab.com/4RPwGcJ

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/aXvDEmo6uS4

Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S

*Timestamps*
00:00:00 Office Hours, Example Daily Protocol
00:01:48 Morning, Tools: Temperature Minimum, Walk, Sunlight & Cortisol
00:05:30 Hydration, Electrolytes, Tool: Delay Caffeine
00:07:39 Morning Focus, Fasting
00:08:27 Tools: Optimize Workspace, Screen Position, Work Bouts
00:11:38 Tool: Timing Work Bouts, Temperature Minimum
00:13:55 Exercise, Strength & Hypertrophy, Endurance Training, Tool: 80/20 Workouts
00:16:55 Afternoon, Meal Timing, Carbs, Omega-3s, Tool: Afternoon Walks & Light
00:21:40 Dinner, Sleep Transition, Carbs, Serotonin
00:24:51 Accelerate Sleep, Tool: Reduce Temperature & Hot Baths
00:26:41 Sleep Supplements, Magnesium, Apigenin, Theanine; Waking at Night
00:29:41 Example Daily Routine, Work Blocks

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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Welcome to the official Huberman Lab YouTube channel. 

The Huberman Lab podcast is hosted by Dr. Andrew Huberman, a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.

Huberman Lab is frequently ranked in the Top 15 of all podcasts globally and is often ranked #1 in the categories of science, education, and health and fitness.


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Read like a Pro.

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The Pleasures and Powers from Reading Books

Every Dangerous Mindset That Destroys Your Life Explained

The Secrets and Science of Mental Toughness | Joe Risser MD, MPH | TEDxSanDiego

Maximize Productivity, Physical & Mental Health With Daily Tools | Huberman Lab Essentials

It's time to Read like a Pro.

It's time to
Read like a Pro.