The single most important thing for optimizing brain function is sleep.

Get natural light within 1–2 hours of waking. Morning light locks in your circadian rhythm; dim light in the evening prepares your body for sleep.

Light Sets Your Clock

Red light is less disruptive at night. Firelight or moonlight won't mess with sleep cycles—unlike blue light from screens or bulbs.

Red Light & Nighttime

Your body temp follows a daily rhythm—lowest at 4 AM, highest late afternoon. Cold showers in the morning can increase alertness and boost metabolism.

Body Temperature Matters

Working out at the same time each day sharpens your internal schedule. Optimal timing: ~30 mins or 3–4 hours after waking.

Exercise Trains Your Clock

Protein boosts alertness; carbs promote calm and sleep. Big, carb-rich dinners may help you fall asleep more easily.

Food Affects Brain & Sleep

Magnesium, apigenin, passionflower may help sleep, but many "nootropics" lack solid science. Start low, personalize, and proceed with caution.

Supplements: Be Selective

Shorter days affect mood, metabolism, and sleep. Light therapy may help combat winter-related dips in energy or mood.

Seasonal Shifts Are Real

Hormones and cycles affect sleep, mood, and metabolism differently in males vs. females. Understanding this can improve personalized routines.

Sex Differences Matter

Track how changes (like light, food, or exercise) affect your sleep and energy. Start small and stay consistent to see true benefits.

Change One Thing at a Time

Neuroplasticity requires repeated action. The weirder or more unnatural a change feels, the more your brain is learning. Stick with it.

The Power of Consistency

The mental strain you feel when you're learning something is the trigger for neuroplasticity for your brain to change.

Science-based tools for better sleep, energy, and focus.

“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system. 

For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://www.hubermanlab.com/sponsors

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*Timestamps*
0:00 - Introduction
5:50 - Moonlight & Fire
9:25 - Red Light: Good & Bad
15:45 - Why Blue-Blockers Are Unscientific
19:20 - Eyeglasses, Contact Lenses & Windows
22:05 - Adding Up Your Lights
24:30 - “Netflix Inoculation” With Light
25:25 - How The Planet Controls Your Energy
27:00 - A Season For Breeding (?)
31:15 - Melatonin / Serotonin 
33:50 - Epinephrine vs Adrenaline: Same? Different?
35:00 - Exercise & Your Sleep
40:30 - Neuroplasticity & Food/Chemicals/NSDR
44:10 - Using Sound & Smell To Learn Faster
46:45 - Dream Meaning & Remembering
48:15 - Waking Up Paralyzed 
49:40 - Nap/Focus Ratios For Accelerated Learning
52:45 - Hypnotizing Yourself
54:05 - Smart Drugs
1:01:10 - Magnesium: Yay, Nay, or Meh?
1:02:10 - How Apigenin Works 
1:04:30 - Serotonin: Slippery Slope
1:05:35 - The Frog Experiment
1:08:35 - Temperature
1:10:30 - Morning Chills
1:28:00 - Eating For Heating
1:30:30 - Vagal Pathways For Gut-Brain Dialogue
1:31:50 - Sex Differences
1:33:50 - Self Experimentation

#HubermanLab #Science #Exercise

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.


Andrew Huberman

Using Science to Optimize Sleep, Learning & Metabolism

"Never let your mood dictate what you do. Always take action first because movement changes your mood."

Laziness often isn't about being incapable - it's usually about emotional resistance.We associate studying with discomfort, boredom or fear or failure, which makes procrastination tempting.

Understanding Laziness

Jun Yuh emphasises: Start ridiculously small.Instead of forcing yourself to study for hours, just open your book, write one sentence, solve one simple problem.Taking tiny actions lowers the mental barrier and builds momentum naturally.

Break The Cycle With Small Actions

Instead of thinking "I have to study", think "I am someone who studies."Shifting from task-based to identity-based motivation strengthens long-term habits.Becoming a studious person in your mind will pull you toward action more effortlessly.

Focus On Identity, Not Just Taks

Create small, immediate rewards after completing a study session (even a short one).Positive reinforcement links studying to pleasure, not just pressure.

Reward Yourself Strategically

Reconnect with the deeper reasons behind your studies - whether it's a dream career, personal growth or proving something to yourself.A strong "why" fuels consistent effort, even when motivation is low.

Redefine Your Why

I hope those ideas can help you get rid of your laziness as they did help me a lot. If you guys are interested in more life improving ideas please let me know through comments or positive feedback. I appreciate it.

Thanks for reading <3

We all know the situation when we need to finish an essay of chores but we can't get out of bed or of the couch. But luckily there are ways to get around or out of those situations. In this post, I want to give you the key takeaways of Jun Yuh's video on laziness. Hopefully, you can learn something from those tips and insights.

In this video, I'll share my personal tips and strategies on how to find motivation to study, especially on those days when you're just feeling lazy. We all have those moments when studying seems like an insurmountable task! I've been there too, and I've discovered some effective ways to overcome procrastination and get back on track. I offer practical advice, encouragement, and inspiration to help you kickstart your motivation and conquer that lazy feeling. Let's turn those study sessions into productive and fulfilling experiences!

Don't forget to like, subscribe, and hit that notification bell to stay updated on all my videos!

Instagram: jun_yuh
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Productivity

◾️ 7 figure business owner | biomedical engineering BS/MS
◾️ 5.5M+ Instagram | 2.3M+ TikTok 


Jun Yuh

How to find motivation to study when you are feeling lazy!

Freelancing is described as an emerging and aspirational space, particularly for young people in Tier 2 and Tier 3 cities in India. It's part of the gig economy, where individuals hop from one project to another and lack a predictable income like a salary. Instead, they must find projects, get paid, and manage their finances themselves

Freelancing

Freelancers are often not considered "respectable".People to view themselves as businesses, not just isolated workers, emphasizing that someone earning ₹3 lakh per month and supporting their family is no less respectable than a well-regarded bank manager. This shift in mindset is crucial.

Perception problem surrounding freelancing

There are two main paths for growth after starting as a freelancer: Continuing to evolve as a better freelancer or building an agency.

Paths for Growth: Freelancer vs. Agency

Building an agency is as very risky. It involves significant administrative burden, expenses (like salaries and real estate), and a constant pressure to secure work to cover costs. Agencies can easily take on too much work and recruit based on peak loads, leading to difficulties and potential losses when work decreases, as it's hard to lay off employees quickly. While it can lead to different kinds of opportunities and scaling, it moves the individual away from the core execution, which might not suit everyone.

Building An Agency

The freelancer path to growth requires a "very, very hard thing" that many people cannot do: dropping a client. To grow income and level up, a freelancer needs to free up time, which often means letting go of existing clients, even if it temporarily reduces income. This is seen as taking "one step back for two steps forward". The newly available time shouldn't immediately be used to find new clients, but rather to re-assess and upgrade skills.

The Freelancer Path

There are several key strategies for success in freelancing:<ol><li>Choosing a Domain</li><li>Getting Started and Broadcasting Work</li><li>Client Acquisition</li><li>Pricing</li><li>Charging Premium</li><li>Client Service</li><li>Getting Feedback and Testimonials</li><li>Scaling as a Freelancer</li></ol>

Key Strategies for Freelancing Success

Focus on creative free-lancing services. These services are in high demand because every company is becoming a "media company" and increasing content creation drastically. Domains are categorized by their barrier to entry:<ul><li>High Barrier</li><li>Medium Barrier</li><li>Low Barrier</li></ul>

1. Choosing a Domain

These services typically require significant capital investment or prior experience/trust before a client will hire you. It's difficult to get initial freelance gigs directly.Examples of Domains/Services:Performance Marketing, Video ProductionPotential Income/Growth:These can be high-paying servicesMight require starting with a job in the field to gain experience and trust before freelancing

High Barrier To Entry

These fields require renting equipment, convincing clients to invest more, or collaborating with others. The initial hurdle is higher than low barrier but lower than high barrier.Examples of Domains/Services:Video Production, CinematographyPotential Income/Growth: These fields have high potential. Video editing for podcasts and ads shows significant price increases.Suitable for individuals who can potentially access or rent necessary equipment or have connections.

Medium Barrier to Entry

These are services that require minimal initial investment beyond a phone and internet. They are presented as the most accessible starting point.Examples of Domains/Services:Content Writing, Designing, Video Editing, Social Media Management, LinkedIn Management.Potential Income/Growth: Starting rates can be around ₹1000-₹2000 per social media design, potentially earning ₹40,000-₹80,000 per month. Video editing can start lower and scale significantly with experience and complexity (e.g., podcasts, ads).Ideal for those with limited capital but access to a phone and internet

Low Barrier to Entry

Start with small projects, even for family or friends. Be "shameless" about broadcasting your work. Share everything you do on all possible platforms (LinkedIn, Facebook, Twitter, WhatsApp, etc.). You never know where your first opportunities will come from. Good work coupled with broadcasting leads to referrals.

2. Getting Started and Broadcasting Work

Focus on addressing client objections. A primary objection is often wanting to see previous work. A powerful technique is to take a potential client's existing work (like a LinkedIn post, thumbnail, or video) and show them how you would make it better. When sending your portfolio, make it extremely easy to access (e.g., directly clickable links in the email, curated links, attach your best work first). Write "hard to ignore" subject lines for emails, like "I Have Made Something For You"

3. Client Acquisition

Understanding the market is crucial. Join communities of freelancers (like WhatsApp groups) and directly ask others about rates for specific services. Research on platforms like Upwork can provide additional data points and help determine a broad range. Once you have a range, honestly assess your own portfolio and skill level to position yourself within that range. While starting cheap can help build a portfolio, avoid undervaluing yourself; the goal is to eventually charge market rate and then premium. Pricing requires continuous attention and adjustments based on market conditions.

4. Pricing

Merely doing "good work" allows you to charge market rate. To charge premium, you must go "above and beyond". This involves incremental efforts that yield exponential benefits. Examples include adding value beyond the core service, like understanding a client's broader business needs (e.g., how web copy affects sales), or performing small, thoughtful actions that make the client feel valued and supported.

5. Charging Premium

This is emphasized as the "actual work" of freelancing, even more important than acquisition and selling. The core principle is to make the client experience "frictionless", similar to a five-star hotel. Practical aspects include:<ul><li>Proactive Communication: Reply promptly to client messages (not 24 hours later). </li><li>Onboarding Process: Have a clear process to inform the client about how you work and what to expect.</li><li>Educate the Client: Don't assume the client understands technical details or industry processes. Explain things clearly without jargon.</li><li>Manage Expectations</li></ul>

6. Client Service

Ask clients for "feedback" rather than just "testimonials". Ask specific questions like <ul><li>"What did I do right?"</li><li>"What did I do wrong?",</li><li>"How can I make it better?</li></ul>to get actionable insights. Make it easy for busy clients to provide feedback, perhaps by drafting a message for them to approve. If the feedback is positive, ask permission to use it on your website or social media.

7. Getting Feedback and Testimonials

Once time is freed up by dropping a client, focus on improving your skill and building a "T-shape skill". This means having deep expertise in your core service (e.g., editing) but also gaining a broader understanding of related areas that impact the client's goals (e.g., an editor understanding social media growth, hook writing, or basic design principles).Understand the impact of your work from the client's perspective (e.g. increases views, or drives sales)Incorporate this understanding into your pitches. Growth requires patience and strategic upgrading of skills.

8. Scaling as a Freelancer:

Instead of just listing "bad clients," define what makes a good client. A red flag is a client who expects a "perfect imperfect relationship" – they are disorganized or late but expect perfection from you. Other signs include poor briefing, expecting immediate results while delaying payment, and excessive micromanagement, which shows a lack of trustA framework is suggested to evaluate clients based on five criteria (CRMBV)

Identifying Good (vs. Bad) Clients

<ul><li>C - Creativity: Does working with them allow you to do highly creative work that enhances your portfolio?</li><li>R - Relationship: Is there a strong relationship, potentially built over time? Sometimes you might do a favor for someone who supported you early on.</li><li>M - Money: Do you need the money from this project?</li><li>B - Brand Building: Will associating with this client elevate your brand or signal your capabilities (like working with a big name)?</li><li>V - Visibility: Will the client provide visibility or credit for your work (e.g., mentioning you in captions)?</li></ul>

CRMBV - Evaluate Clients

A client matching three or more criteria is considered great. Two out of five is decent. One out of five is acceptable only if you need the money. A client who matches none (no creative freedom, no money, no relationship, no brand lift, no visibility) should be avoided. This framework provides a clearer way to assess a client's potential value rather than just focusing on their flaws, as "humans are imperfect" and most clients will have some issues.

👉 Listen to this on Spotify: https://open.spotify.com/episode/1aJowYy0XqbNKBmNd2s1JV?si=s7NvscVZTiulOcEIKEw4TA 

👉India’s first ‘learn by doing’ experience for growing your wealth. Imagine being able to build your own personal finance plan while attending a class, live. Apply to this upcoming FREE class this week here on Zerodha Varsity: https://openinapp.link/tsje3

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👉By Think School: https://thethinkschool.com/

👉VIDEO INTRODUCTION:

What happens when a teenager from a small town starts earning ₹6 lakhs a year,  not from a job, but from YouTube and freelancing?

Meet Ayush Wadhwa, a creator, entrepreneur, and founder of Owled Media. From humble beginnings in Rohtak with nothing but a webcam and curiosity, Ayush turned his passion into profit, cracked the code of freelancing, and scaled a one-man hustle into a 75+ member creative powerhouse.

In this episode, Ayush opens up about everything, how to start freelancing with zero capital, land high-paying clients without a fancy portfolio, and the brutal truths no one tells you about the creator economy. He also breaks down the biggest scams in the industry, the psychology of pricing, and why most freelancers fail to scale.

If you're a college student, an aspiring freelancer, or someone figuring out how to monetise your skills in the digital age, this conversation is pure gold.


►►Check out Think School: https://thethinkschool.com/sp/communication-masterclass/
►►ThinkSchool English 
https://www.youtube.com/@ThinkSchool


►►Check out Zerodha - https://www.youtube.com/@UC59YUBhNLMkS2Q8NBWBGHAA 


00:00 - Trailer
02:09 - Zerodha
02:27 - Introduction
06:48 - Ayush’s freelance journey
25:25 - Put yourself out there 
29:46 - Which freelance domains can you build a sustainable business in? 
38:04 - How much can freelancers earn in the creator economy?
48:20 - How to spot fake freelancers
1:00:48 - Negative perceptions about freelancers
1:08:30 - Strategy to get Clients
1:14:50 - Building Your Mock Portfolio
1:16:10 - Why Testimonials Matter 
1:25:20- How to do Client Servicing 
1:42:05 - How to price your services as a freelancer 
1:49:05 - Adding value beyond deliverables
1:55:13 - The harsh truth about freelancers 1:59:56 -  What is effective client servicing?
2:09:50 - How do you grow as a freelancer?
2:14:27 -  Freelancer vs. Agency Life.
2:16: 34 - Better Skills = Better Service
2:19:57 - 3 Red Flags in a Client
2:26:53 - What Makes a Great Client 





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Fair use - This video is for educational purposes only. All materials used in this video, including images, audio, and video clips, are the property of their respective owners and are used here under the doctrine of fair use. This video is intended to provide commentary, criticism, research, and education on the subject matter. We believe this constitutes a fair use of any such copyrighted material as provided for in Section 107 of the US Copyright Law.

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The idea behind this channel is to talk about Indian businesses since most people only hear about American and European companies. We will highlight the amazing work, growth, and problem-solving strategies of Indian companies through this channel. Our mission is to teach you all about business, geopolitics and economics which are subjects that schools and colleges typically neglect. We are here to provide an education that truly prepares you for the real world, using the Think School team's knowledge and skills, with Zerodha as our channel partner. 


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How to make ₹1 Crore/yr as a Freelancer? | The Ultimate Blueprint for Freelancing @AyushWadhwa

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It's time to
Read like a Pro.