Episode Transcript
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expanded aspect ratio. Today
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we're going to talk about analysis paralysis.
1:06
As a psychiatrist, I've worked with a
1:08
ton of people who get paralyzed
1:10
with over-analysis. So they're trying
1:12
to solve problems in their life. Really
1:14
important problems, like what should I major
1:16
in in college? Should I stay in
1:18
this relationship? Should I quit this job?
1:21
Should I pursue my dreams? Or should
1:23
I do something that gives me a stable
1:25
income? And as we're faced with all of
1:27
these problems, our mind starts
1:29
logic-ing through things. It makes calculations. It says,
1:31
okay, we could do this, we could do this, here are
1:33
the benefits, here are the cons. And
1:36
at the end of the day, though, the mind ends up warning
1:38
us. Because what if things go wrong? What
1:40
if you break up with this person and
1:42
you can't find someone else? What if you
1:44
choose to study this in college but then
1:46
you can't find a job? So in all
1:49
of these situations of analysis paralysis,
1:51
we make calculations and then
1:53
our mind warns us of
1:55
the consequences. And no matter
1:57
how many times we think through things, We
2:00
can't seem to find
2:02
an answer that prompts
2:04
us to action in.
2:06
The reason for that
2:08
is because our brain
2:10
is making intentional miscalculations
2:12
about the future that
2:14
end up paralyzing us.
2:17
In this is the science of loss
2:19
aversion. they'll If you're interested in applying
2:21
some of the principles that we share
2:23
to actually create change in your life,
2:25
check out Doctor Cave Guide to Mental
2:27
Health. It combines over two decades of
2:29
my experience about being a monk and
2:31
a psychiatrist and distills all of the
2:33
most important things I've learned into a
2:35
choose your own adventure format to check
2:38
out the link the bio and start
2:40
your journey the day. So this is
2:42
super cool Because of this, research comes
2:44
out of the field. Of neuroeconomics.
2:47
This is part of the reason why
2:49
no one really understands this because this
2:51
is an emerging field. see, we used
2:53
to have psychology which started people like
2:55
Sigmund. Freud and Young and stuff like. That and
2:57
now we have things like psychotherapy. We
2:59
have therapists who understand all these things
3:02
about human behavior and then we have
3:04
stuff like neuroscience. We started doing. Brain
3:06
scans. But the people who are
3:08
doing brain scans aren't actually helping
3:10
human beings. Change their behavior, And
3:12
then we have the field of
3:14
economics, which is about how human
3:16
beings make choices and something really
3:18
cool has happened. Which is that
3:20
in the last decade. Or so
3:22
these three fields emerge into something
3:25
called Neuro. In
3:27
the revelations from neural Economics are
3:29
fascinating and one. Of the most important
3:31
things that we discover which. A lot of
3:34
therapist don't understand. we're not trained in
3:36
the stuff is about last summer so
3:38
if we want to understand how to
3:40
overcome analysis paralysis, it turns out that
3:42
neuroeconomics. Gives us a. Really good insight
3:44
into how. Our brain makes
3:46
decisions and how there are certain
3:48
parts of the brain that will
3:50
keep you paralyzed because they are
3:52
afraid of the consequences. The crazy.
3:54
Thing is that these parts of
3:57
the brain actually make incorrect calculations.
3:59
Which is. Part of the reason why
4:01
we, when you do something that's really
4:03
difficult right often times, you'll have this
4:06
experience of like. Wasn't that bad after all.
4:08
And if you stop and think about it for
4:10
a second, how is it that you thought it
4:12
was gonna be so bad in the turns out
4:15
to not be that bad after all as because
4:17
your brain is making an intentional miscalculation. So let's
4:19
start. By understanding the basic circuitry of loss
4:21
aversion and once we understand this will understand
4:24
why we end up in analysis, paralysis and
4:26
what to do about it. So let's take
4:28
a quick look at the circuits of the
4:30
brain that are involved in loss aversion. So
4:33
the first is the ventral tegmental area. Which.
4:35
Is also governed by dopa mean.
4:38
So. This are dopaminergic circuit of the
4:40
brain. This provides motivation, reward, and
4:42
behavioral reinforcements, right? So this is
4:44
a part of our brain that
4:46
tells us to do it. But
4:49
when we make a decision down here
4:51
we also have another part of our
4:54
brain. We have our a medulla are
4:56
limbic system this one that is also
4:58
nor address or jack and this will
5:00
become important later. But this is
5:02
what gives us. Fear. Or.
5:05
Predicts losses. Okay, so what ends
5:07
up happening is this circuit of
5:10
the brain And this circuit of
5:12
the brain eg, generate a response.
5:14
That. Then combined together
5:17
into. Some kind of calculation
5:19
in the striatum, and then. This
5:21
results in some kind of decision, so let's
5:23
just. Think through this. Okay, any time we're trying
5:25
to think about the decision, we think about the reward.
5:28
We think about what's the advantage of doing this. This
5:30
is done by the Be T A. And
5:32
then we also think about. The consequence?
5:34
okay like will or should I break up with
5:36
this person or not. Well let's see like if
5:38
I break up with this person may be all
5:40
feel alone. Maybe. I won't find
5:42
someone. will I be able to find
5:44
someone? There's a lot of uncertainty here
5:46
and. then what happens is weak sort of end
5:49
up over here and unless this decision is made.
5:51
in the right where it less this calculation isn't
5:53
the right weight we end up not making a
5:55
decision is a the same super simple right we
5:57
think about the potential advantages we think about the
5:59
potential consequence and then we
6:01
result in the decision. And the reason
6:03
that I'm paralyzed is because I don't
6:06
have enough information to
6:08
make the appropriate calculation. So it feels
6:10
like in my brain I'm spinning my
6:12
wheels. I think through the same stuff
6:14
over and over and over again, but
6:16
this remains a question mark. There's no
6:18
decision to be made because I need more
6:21
information. Turns out that the reason that you
6:23
can't make a decision is because this guy
6:25
over here is is intentionally
6:29
divorced from reality.
6:32
And this is insane. And if
6:34
we want to overcome analysis paralysis,
6:36
what we actually need to do
6:38
is rein in this circuit of
6:40
the brain to be more commensurate
6:43
with reality. And once it is
6:45
more commensurate with reality, our ability
6:47
to act will become easier.
6:50
So let me just give you all a simple example of this,
6:52
right? So anytime you have analysis paralysis,
6:54
what it boils down to is you
6:57
can't act because what if something goes
6:59
wrong, right? That's the essence of
7:01
it. So your brain is worried
7:03
about a potential loss. All
7:05
of this effort without some kind of
7:08
gain. What if I put in all
7:10
of this effort, resources, time, energy, and
7:12
what if it doesn't work out? So
7:14
your mind is predicting the
7:16
loss. And if you sort of
7:18
think about it, that's why you can't act, right? Because there
7:20
could be a potential loss. There could be something that
7:22
goes wrong, and then all my effort is wasted.
7:25
So if you really look at what paralyzes you,
7:27
it's not the calculation. It's that there's
7:29
a chance that something could go wrong.
7:32
If I could eliminate the
7:34
chance that something could go wrong or reduce
7:37
the chance that something could go wrong, would
7:39
it be easier for you to act? And
7:41
if the answer to that question is yes, we're going
7:44
to show you exactly how to do that.
7:46
So this is where we get to a
7:48
couple of experiments about neuroeconomics. And
7:50
this is what's really weird, okay? So a lot
7:53
of this stuff isn't going to make logical sense
7:55
because it's not logical because our brain works in
7:57
an illogical way. that
8:00
we understand is that if I have
8:02
$5 and I have
8:04
an object that is worth $5, these are not
8:08
worth the same in my mind. Literally
8:10
what my brain does is anytime I'm thinking about
8:13
purchasing something, okay, so I have the $5 in
8:15
my hand, I want to buy a $5 object. What
8:18
my brain does is thinks about all of the
8:20
possibilities of the $5, right? I
8:23
could do this with $5, I could buy that,
8:25
I could get a coffee, I could get a
8:27
digital cosmetic, I could order a book on sale,
8:29
I could do all of these things with $5.
8:32
Oh my God, imagine all the stuff I could do with $5. And
8:34
then what happens is we think about the object itself
8:36
and what does the object do? It can only do
8:38
one thing. So then my brain decides,
8:41
okay, even though these two things are technically
8:43
worth the same, my brain values the
8:45
$5 more. Now
8:47
that may make perfect sense, but now this is when things get
8:49
weird. So let's say I
8:52
have an object with $5, worth $5,
8:54
sorry, and I'm thinking about selling
8:56
the object. So then what
8:58
happens is my brain does the opposite. It
9:01
actually thinks to myself, oh my God, I have this $5 coffee
9:03
mug, this is the best coffee mug, I
9:05
enjoy this coffee mug every single day. It's
9:08
really crazy, but like, man, I love this coffee mug so
9:10
much and if I sold it, I wouldn't be able to
9:13
use this coffee mug anymore. And so now
9:15
what we sort of think about is the
9:17
value of the object and then we
9:19
end up thinking a little bit about the value
9:21
of $5. So now
9:24
that's kind of weird, but like there's very
9:26
little value in the $5 if we already own
9:28
the object. So this is what's kind of weird,
9:31
but the science of loss
9:33
aversion teaches us that that
9:35
which you already own is
9:38
worth more to you than
9:40
a possibility of something else. Now this may
9:42
sound kind of weird, but I want you all to just
9:44
think about this for a second, okay? So
9:47
anytime you're thinking about, let's say, should I
9:49
major in this particular thing in college? Should
9:52
I study this in college? So think about it, in that
9:54
moment what you own is a lot of free time,
9:56
right? So this is your time, you haven't committed
9:58
to a major. in this
10:00
moment is the possibility of choosing the right thing. There
10:02
are a lot of sort of things that you own
10:04
already. I know it sounds kind of weird but this
10:06
is how it works. And in
10:08
the moment that you commit to something,
10:11
it's either it works out or it doesn't work
10:13
out. But right now, before you make a
10:15
choice, you have all of these
10:17
possibilities available. This is like having the $5.
10:20
And then the other thing that's really weird
10:22
about this is that the duration of ownership
10:24
matters. So the longer that
10:26
you hold the $5 or the longer
10:28
that you own the object, the more
10:30
it is worth to you. And
10:33
this explains why it is really confusing but
10:35
a lot of people I work with will, let's
10:37
say, waste their life playing video games. They say,
10:39
I've been playing video games for 10 years and
10:41
oh my god, people
10:43
think that logically if you've been
10:45
wasting your life for 10 years, then
10:48
that you should be more motivated to do something
10:51
with it, right? So if it's like, okay, I wasted
10:53
a day like not that big of a deal but
10:55
once I waste a month, I'll be more motivated. If
10:57
I waste a year, I'll be more motivated because I
10:59
have all this catching up to do. But
11:01
the science of loss aversion teaches us
11:03
that the longer that you hold in
11:06
a particular pattern, the longer that you
11:08
engage in this dopaminergic activity, the more
11:10
it matters to you, the more that
11:12
it you become attached to it and
11:15
the harder it is to give up.
11:17
So we literally value things that
11:19
we've been doing and things that
11:21
we own for a longer period of
11:24
time. So the value of that
11:26
which you own is worth more
11:28
to you than a potential possibility. And
11:31
this explains some of our analysis
11:33
paralysis because if I'm in a
11:35
relationship, let's say, and the
11:38
relationship isn't very good, let's
11:40
say it's only a 2 out of 10 and
11:43
I look at the rest of the world and I think
11:45
to myself, okay, there's a lot of people out there that
11:47
I could have a 5 out of 10 relationship with. The
11:50
problem is that once you already
11:52
own this relationship, your
11:54
brain amplifies this by 2 to
11:56
3 times. Literally, we sort of know
11:58
what the number is. And this also
12:00
changes with the duration of the ownership. So
12:03
the longer that you've been in a relationship,
12:05
the more that your brain values it,
12:07
even if objectively it is
12:10
not worth very much. Okay?
12:12
So now we begin to see one calculation,
12:14
and this will fit in more, but that
12:16
the duration of ownership and what you own
12:19
actually increases the value of something in
12:21
your mind, even if it is objectively
12:24
worth less. We'll talk about how to
12:27
deal with that information or how to use it more applicable,
12:29
but this is the first bias that we need to understand.
12:31
The second thing that we need to understand is a temporal
12:33
bias. Now, this is going
12:35
to sound kind of confusing, like a lot of
12:37
stuff in this video, because a lot of stuff
12:39
is not logical because it's actually divorced from reality.
12:42
So let's understand the temporal bias. Okay?
12:46
So remember, we have the ventral tegmental area, which
12:48
gives us dopamine, which gives us our
12:50
experience of a reward. And then we
12:52
have our amygdala, which gives us our
12:54
fear, which gives us our projection of
12:56
loss. So here I am
12:58
trying to make a decision about the future.
13:00
So I don't know if this makes sense,
13:03
but when we make a decision about the
13:05
future, when we're worrying about the future, the
13:08
pain of a future
13:10
loss can be experienced
13:12
today. But the
13:14
dopamine reward from a
13:17
future accomplishment cannot be
13:19
experienced today. This is
13:21
screwed up. So anytime you sort
13:23
of look at something that you're doing, right,
13:25
let's say I'm picking a major in college.
13:28
So the exhilaration of graduating
13:30
four years from now with a degree
13:33
doesn't give me any dopamine. It's
13:35
just a possibility. It doesn't activate this
13:37
part of my brain. Thinking about
13:39
the future, thinking about how much fun
13:41
a game is going to be does
13:43
not release a surge of dopamine. The
13:45
thing that is screwed up about our
13:47
brain is that a future
13:49
loss can be
13:52
experienced today. So literally,
13:54
if you were stuck in analysis paralysis
13:56
and you're thinking about the benefits and you're
13:58
thinking about the losses, The pain
14:00
of the loss can be experienced
14:02
in the present moment, even if
14:05
you haven't lost anything. And it
14:07
is that pain of loss, right,
14:09
that you experience over here, this,
14:11
you get this signal, we
14:13
get this one, right? So this one actually
14:15
comes in to our brain is like, ouch,
14:17
this hurts. But we don't get
14:19
any of the prospective pleasure. This remains empty.
14:22
And what this results in is it keeps
14:24
us stuck. And if only things
14:26
were that easy. It turns out that
14:28
things are actually even worse than this.
14:31
So it isn't just that you can
14:33
experience a future loss in the present,
14:35
which will paralyze you from acting because
14:38
it hurts so much. It's
14:40
that the amount of loss that
14:42
you experience is two times what
14:45
it actually is. Okay, so
14:48
this is literally what we know. So when
14:50
our brain makes a calculation about the future,
14:53
it cuts the reward in 50% or one half. And
14:57
it actually doubles the size of
14:59
the loss. So let's take
15:01
a quick look at a paper that sort
15:03
of illustrates how screwed up this is. So
15:06
while potential loss has a significantly greater
15:08
effect on choice than potential gain in
15:10
both adolescents and adults, this is looking
15:12
at specifically adolescents. But the key thing
15:14
here to understand is that
15:17
we value losses more
15:19
than we value gains by a factor
15:21
of about two. So I know that sounds
15:23
kind of bizarre, but what that literally means
15:25
is any time you are faced with some
15:27
kind of analysis paralysis, your
15:29
brain is actually doubling the
15:31
cost of what you're trying
15:33
to do and cutting in
15:35
half the benefit of what you're trying
15:38
to do. And if you've kind of gone through
15:40
life, you sort of notice this, right? You've noticed
15:42
that, okay, you're really worried about something going
15:44
wrong and your brain is like, this could go wrong and
15:46
this could go wrong and everything could fall apart. And then
15:48
you end up doing it and you're like, you know
15:50
what? It wasn't that bad after all. I see this
15:53
a lot even in children who are getting
15:55
vaccines or getting injections where it's like,
15:57
okay, the kid is terrified of the
15:59
shot. Oh my God, this shot is
16:01
gonna hurt so much. But you get the
16:03
shot, it lasts like less than five seconds
16:05
and then you kind of feel fine and
16:07
everything is okay. And so it turns out
16:09
that because of evolutionary reasons, our brain has
16:11
learned how to amplify
16:14
perspective losses in
16:17
order to protect us from making
16:19
mistakes. But the world that we live
16:21
in now has changed drastically from when we
16:23
were like primates living in the wilderness and
16:25
we were like trying to figure out whether
16:28
we should try to hunt down this deer
16:30
when we also see tiger tracks. So
16:33
this is the problem. The world that
16:35
we live in today has a lot
16:37
of uncertainty. And in all of this
16:39
uncertainty, there are a lot of possible
16:41
losses that you could experience. The
16:44
challenge is that in your brain, all
16:46
of those possible losses
16:49
literally activate your
16:52
loss experience in the
16:54
brain. They activate your fear response center,
16:56
they activate your amygdala, and those
16:58
things decrease your motivation. They make
17:00
it hard for you to act. So
17:03
not only is this temporal component where
17:05
we can experience the losses of the
17:07
future in the present and we can't
17:09
experience the gains, but also there
17:11
is an amplification of the signal. So
17:14
now the question becomes, what on
17:16
earth do we do about it? And this
17:19
is where there's good news because in the
17:21
same way that our brain is kind of
17:23
screwed up, there are other revelations that we
17:25
have that can help us almost trick the
17:28
brain into overcoming
17:30
analysis paralysis and acting.
17:32
The first thing that we
17:34
need to talk about is order of operations. So
17:36
I don't know if y'all remember this, but if
17:38
we kind of go back up here, we
17:41
remember that that which we own
17:44
already is worth more
17:46
than a perspective gain, right? So if we kind of go
17:48
back to this idea of the $5 in our hand versus
17:52
the $5 object, this is worth
17:55
more. So in our
17:57
brain, literally the Order of
17:59
Our Thoughts. Mattress. And. I'll give
18:01
you a very, very simple example of this:
18:03
See you wake up in the morning. And
18:05
you say I want to play video.
18:08
Games. And then your
18:10
brain says but. I. Should
18:12
work I want. To.
18:14
Game but. I
18:17
should.dot. And. If
18:19
you pay attention to your thoughts,
18:22
in or out analysis paralysis. What?
18:24
You will find his some combination.
18:27
Of this structure all the time, right?
18:29
Throw the best birthday party ever that
18:31
your child will always. Have
18:36
a lawyer. For.
18:39
Divorce. Actually started at three hundred
18:41
dollars at all birthday parties include pizza
18:43
throwing, a party where a widow for
18:45
shows, groups offers. Limitations at all for
18:47
a trash is a big air tram only
18:50
embark is a birthday party. You and
18:52
your kids will never forget. Book your
18:54
part. Is it bigger? Come on for
18:56
the fun Never and visit biggerusa.com What
18:59
Columbus or Details. I really don't
19:01
wanna be in this relationship but I
19:03
could be alone forever. He really
19:05
do want to. Be. In this relationship. But I have
19:07
feelings for this other person so we have all
19:09
of these kinds of. Initial. Thought
19:12
followed by but.dot.this is where
19:14
once again, Neuroeconomics teaches us
19:16
something really. Interesting. whatever
19:18
thought you think first.
19:21
Is worth way more in
19:23
your decision making then the
19:25
thought afterward. The. First thought
19:27
is more likely to be what you
19:29
go with. Then. The second thought and
19:32
I've seen this in my work as an
19:34
addiction. Psychiatry. So. What I've noticed
19:36
when I saw read the paper were equipped with me because
19:38
when I work with people. Who are addicted To Stop. When.
19:40
I noticed is that the order of their
19:42
thoughts changes. Hey. I really want to
19:44
have a drink today, but I shouldn't. And then
19:46
eventually what starts to happen. As they wake up in
19:49
the morning they say wow. I I really
19:51
really need to take care of X, Y and Z.
19:53
Today I have this to do I This do. Mean.
19:56
It would be really nice to have a drink so what
19:58
starts to. Happen. Is the temporal. The
20:00
order of their thoughts changes, and
20:02
what Neuroeconomics teaches us is whichever.
20:04
Thought you think first is
20:07
going to have a stronger.
20:09
Motivational impact. So
20:12
if you are trying to do. Something Another
20:14
sounds kind of weird, but what we really
20:16
want you to do is think in. The
20:18
direction that you naturally. Want to
20:20
go first? right? So if you're
20:22
trying to struggle with gaming addiction, wake up first
20:25
thing in the morning and think yourself. This
20:27
is what I really need to accomplish. Today rights
20:29
as Start immediately thinking about the direction that
20:31
you want to move in and then your
20:33
mind will come up with other reasons bought
20:35
I want a game Are not saying that
20:37
this is. Going. To work one hundred percent.
20:39
There's more to it, but we actually know
20:41
from studies of neuroeconomics that if you can
20:44
change the order of you're thinking. It
20:46
will start to result in. A motivational change
20:48
and committed can potentially movie on
20:50
the right direction. The second thing
20:52
that we're going to talk about
20:54
his intermix to losses. This one
20:56
is Huge. So here's what we
20:58
know. Imagine for a moment that
21:00
you are playing one game of
21:02
your favorite whatever immobile Fps, whatever
21:04
you're queuing up for one round
21:06
or something. Is that game is
21:09
a loss. How. Much does it. Hurt
21:11
right? You play one game in a day
21:13
and you lose. It hurts a lot. And
21:15
in fact, if you're like me, you never. Just
21:17
play one game a day, right? If you.
21:20
Only. Can play one game a day in. There are
21:22
times in your life. Where you could you up for
21:24
one route? You actually don't Because what if the
21:26
game goes bad? You don't want to just play
21:28
one game and lose. But.
21:31
If. You have ten. Hours. To
21:33
play you're going a queue up ten. Times you
21:35
can afford to lose the first game, it's
21:37
not that big of a deal. So we
21:39
look at these two scenarios and sit there.
21:41
Literally the same, right? So I played one
21:43
game. And I've lost that one game. but
21:45
in one scenarios this is okay. let's just
21:48
queue up and plane other and the other.
21:50
Scenario: This hurts a lot because things
21:52
had ended. So this is another
21:54
thing that we understand about loss aversion. When
21:56
we set a particular. And
21:58
point the past. possibility of a
22:01
loss hurts way more. But
22:03
if we have intermixed losses and gains,
22:05
which means we have some wins and
22:07
some losses, each of those
22:09
losses hurts way less. So
22:12
what this practically means is if you're thinking about
22:15
picking a particular major in college, you sort
22:17
of pick your end point in your mind
22:19
at four years. And you think to
22:21
yourself, at the end of four years, what if I've
22:23
made a mistake? Oh my God, I don't know what to
22:25
do. If I picked the wrong thing and then I can't
22:27
find a job, because that's our particular end
22:30
point. So the way that we frame
22:32
the end determines how much the
22:34
loss hurts. And remember, the more
22:36
that the loss hurts, the more
22:38
it activates our amygdala and the
22:40
more paralyzed it keeps us. So let
22:42
me give you all a different scenario. Let's say I said,
22:44
okay, you've got 10 years to
22:47
figure out what you're going to do with your
22:49
life. You've got 10 years to sort out
22:51
your career. Are you willing
22:53
to spend four out of your 10
22:56
years to go to college and get
22:58
a particular degree? Now just think about
23:00
how different that feels, right?
23:03
Picking a major that will determine the
23:05
rest of your life versus
23:08
you've got 10 years to figure it out.
23:10
University or college is an option. You can
23:13
spend four years doing that and you've got
23:15
six years left if things don't work out.
23:17
Just notice how different that feels mentally. And
23:19
this is because we are now
23:22
utilizing intermixed losses and gains. So
23:24
what we want to practically do is if
23:26
you are paralyzed with some kind of analysis,
23:29
chances are you are looking at an
23:31
end point. And that end point, if
23:33
you extend it further out, instead of
23:35
saying, is this the right person for me
23:37
or not? Should I break up with this person
23:40
or not break up with this person? Try to
23:42
add more time to the end of it. Try
23:44
to really think about things in terms
23:46
of intermixed losses and gains. This
23:48
may actually particularly go wrong. That may
23:50
happen. There's no way we can't predict. We don't know that
23:52
things aren't going to go wrong. But the more
23:54
time that we add to the end of
23:56
our mental equation, the easier it is to
23:59
act. that the goal of
24:01
this video is not to say that
24:03
you should act or shouldn't act, it's
24:05
to help you overcome analysis paralysis. And
24:07
one of the most powerful things that
24:09
keeps us paralyzed is a particular conception
24:12
of endpoint. As you extend
24:14
that endpoint out, it will be easier to
24:16
act. And now we get to the third
24:18
thing. So the third thing is actually going
24:20
to be a combination of a couple of things.
24:23
And what we're going to do is go back to our
24:25
core structure, because we know
24:27
that there are multiple things that
24:29
modify this core structure. Okay, so
24:31
we've got dopamine, we've got noradrenergic
24:34
transmission over here, and now this is
24:36
going to become important. So remember I
24:38
said that there's a box over here,
24:40
and then we end up with a decision.
24:42
So now we're going to learn
24:44
about how to fix this system and what's
24:46
in the box. Okay? So
24:49
the first thing is remember that this
24:51
side gets amplified by 2x, and this
24:53
side gets cut in half. Okay?
24:56
So the first thing that we can do is sort of
24:59
cognitively recognize that. Right? So
25:01
recognize, just notice that your mind is making
25:03
things twice as bad as they should be,
25:05
and that the gains are going to be half
25:07
as much as what you expect, unless
25:09
you're on Wall Street bets, in which case it's
25:11
all screwed up, which is why it's a beautiful
25:13
corner of the internet. Okay? So
25:15
now let's understand a couple of things.
25:18
The more that you can engage in
25:20
emotional regulation, the easier this equation will
25:22
be. So this is a
25:24
problem that we run into with analysis paralysis. We
25:27
turn to logic or
25:29
calculations. Right? We think
25:31
about a lot of variables, A
25:33
plus B plus C minus, and
25:36
here's the loss aversion stuff, but
25:38
this could go wrong, this could
25:40
go wrong, this could go
25:42
wrong, and then we don't know what to do. So
25:45
the cool thing is that we tend to
25:47
think that if we logically think through this
25:49
equation over and over and over again, like we're some
25:52
math professor, right, who's working on some
25:54
famous equation, that eventually we'll figure it
25:57
out. That's not what we need to
25:59
do. If we literally engage in emotional
26:01
regulation techniques. We will diminish the
26:03
size of these variables and it will be
26:06
easier to act. We've talked a lot
26:08
in our channel about different ways to
26:10
regulate emotions and the lexithymium and all
26:12
this kind of stuff. But literally if
26:14
you have analysis paralysis, you don't need
26:16
more information, you don't need to spend
26:18
more time calculating, you need to calm down
26:21
your amygdala so at least you can go
26:23
from a 2x to
26:25
a 1x estimation, which is
26:27
literally what we know from the science of neuroeconomics
26:29
and loss aversion. If you can
26:31
employ emotional regulation strategies, it will be
26:33
easier to make a decision because your amygdala
26:36
will not be controlling you. And
26:38
remember also that this is a rigged game because
26:40
you don't get any benefit of dopamine from
26:42
a hypothetical, but you do suffer
26:45
from a potential loss,
26:47
a hypothetical loss in the present, which
26:49
is completely screwed up. The next
26:52
thing that we can do is
26:54
reduce our noradrenergic transmission. So
26:56
let's take a quick look at
26:58
a paper that sort of illustrates
27:00
this. Loss aversion might rely on
27:03
a similar amygdala striatal noradrenergic circuit
27:05
in humans. Supporting this
27:07
hypothesis, positron emission tomography
27:10
assays of noradrenergic activity
27:12
have found that individuals
27:14
with lower adrenergic transporter
27:16
density, presumably leading to, this
27:18
is the key thing, greater noradrenergic
27:20
transmission are more loss averse. This is the
27:22
sentence that we're looking at, okay? So I
27:25
know it's kind of like weird because I
27:27
just read a bunch of crap, but
27:29
I've deciphered this stuff for you. Here's
27:31
the takeaway. The more adrenergic
27:33
transmission you have, the more power
27:36
loss aversion will have over you.
27:38
So I want you all to
27:40
really think about this too, okay? Because this
27:42
is weird. So when you think something is
27:44
going to go wrong, what
27:47
I want you all to understand is that
27:49
the way that your brain calculates what
27:51
goes wrong is not based
27:54
on reality. It depends
27:56
on the level of your
27:58
noradrenergic transmission. So then
28:00
the question becomes how can
28:03
we reduce nor adrenergic transmission
28:05
and this is huge so stress fatigue
28:08
inability to sleep
28:11
all of these things Increase
28:13
your nor adrenergic transmission, right? So
28:15
what we literally know is that
28:17
when you are stressed out in
28:19
some way your cortisol levels increase
28:21
your Adrenaline levels increase and
28:23
then related to adrenaline is also
28:26
nor adrenaline So like we have
28:28
epinephrine we have nor epinephrine So
28:30
all of this these kinds of
28:32
stress hormones will literally amplify the
28:35
pain of a potential loss as We
28:38
amplify the pain of a potential loss it
28:40
becomes difficult for you to act So
28:43
let's kind of come back to our example Should
28:45
I major in this thing and if you
28:47
look at people in college you'll notice that
28:49
some of them you're like how the hell
28:51
Do these people do this? They just pick
28:53
a major and they seem to be excited
28:55
in life But I am
28:57
not able to be excited I am so
28:59
worried and you look at those people
29:02
and they're happy-go-lucky. They're chilling. They're
29:04
vibing They're able to enjoy things and
29:06
that's because they're adrenergic their nor adrenergic
29:08
level is low They are less stressed
29:10
out and we seem to think That
29:13
okay, they have figured everything out,
29:16
which is why they are so
29:18
carefree We think that
29:20
once I figure everything out then I will
29:22
be carefree The beauty of
29:24
what neuroeconomics teaches us is it's
29:26
literally the other way around you
29:28
be carefree first and Then
29:31
it will be very easy to make decisions
29:33
and you may say to yourself But dr.
29:35
K that's not going to work because I
29:37
can't be carefree Until I
29:40
make this decision and this is exactly
29:42
the intervention that we need to talk
29:44
about that is factually incorrect but
29:46
we know from yogic principles of detachment
29:48
and vairagya and all these
29:50
other things is that you literally if you
29:53
decrease your stress level by yoga or meditation
29:55
or even Sleeping a full night or reducing
29:57
your caffeine intake or reducing your substance use
30:00
intake is that your stress level will
30:02
objectively go down. Anything that
30:04
you can do to decrease your noradrenergic
30:06
transmission will make you more carefree. The
30:08
more carefree you are, the easier it
30:10
is to make a decision. And then we come
30:13
to the last thing, which is
30:16
where we are the most screwed, especially
30:18
in this community. The last variable to
30:20
consider is interoception. So
30:23
the more interoceptive you
30:25
are, the more loss
30:27
aversion will hurt. So what does
30:29
interoception mean? So generally speaking, if we
30:31
look at human beings, they pay attention to two
30:33
different things. Some people pay
30:35
attention to the outside world, and
30:38
some people pay attention to the
30:40
inside world. So if you know
30:42
people who pay attention to the outside world, they
30:44
can be a little bit more materialistic, right? They're
30:46
not so aware of what's going on in here.
30:48
They're not focused on how the
30:50
bag that they purchased, let's say I
30:52
purchased some designer bag. And then
30:55
that bag makes me happy. So some people
30:57
are like, wow, this bag is really great.
30:59
And then there are people like me and
31:01
probably like you because you're here, you pay
31:03
attention to in here. Wow, look at this
31:05
happiness that I feel from this bag. Our
31:07
focus is not in the outside world. Our
31:09
focus is in our internal
31:11
environment. And the more
31:14
interoceptive you are, the more vulnerable
31:16
you are to loss aversion, and
31:18
the amygdala kind of gets hyperactivated.
31:20
So people in our community especially
31:22
pay a lot of attention to
31:24
themselves, right? They're thinking a lot
31:27
internally, they're feeling a lot internally,
31:29
they're paying attention to their internal
31:31
signals. It makes you awesome. It's
31:33
a big advantage in spiritual
31:36
growth because the more interoceptive you are,
31:38
the easier it is, or the more tuned
31:40
you are to your internal environment. The problem
31:42
is that generally speaking, if we kind of
31:44
think about it, right? Spiritual growth and worldly
31:46
success tend to be viewed
31:48
in some ways as opposite ends
31:50
of the spectrum. And so as
31:53
our interoception increases, as we pay
31:55
attention to more internal signals, and these can
31:57
be our thoughts, they can be the logical ways that we
31:59
can do it, we calculate through things, they
32:01
can be our internal emotional environment, the
32:03
more vulnerable we are to all of
32:05
this loss aversion circuitry. So
32:07
the solution there is to externalize
32:09
your attention. And the very practical
32:11
way to think about this is to
32:14
simply just do things that move your
32:16
attention outside of your head. So if
32:18
you are struggling with analysis paralysis, where
32:20
is the focus of your
32:23
attention? Logic, calculation, fear.
32:25
Instead what you need to do
32:27
is have conversations. Collect
32:29
data and data is not reading random
32:31
crap on the internet. Go and talk
32:33
to people. Explore things. Take a
32:36
look at actual data if you can. So
32:38
the more that you can externalize your attention,
32:40
you can even do things like talk with
32:42
other human beings about other things. You can
32:44
go for a walk, you can play with a
32:46
dog, you can go to a yoga studio, you
32:48
can go out for a cup of coffee, whatever
32:50
it is. You can smell the smell
32:53
the roses. Whatever you want to
32:55
do. The more that you externalize
32:57
your attention, literally what happens is
32:59
this amygdala loss aversion circuitry in
33:01
your brain starts to become less
33:03
powerful. As that loss aversion
33:05
circuitry becomes less powerful, it becomes easier to
33:08
act. So let's summarize. So a lot of
33:10
people today struggle with
33:12
analysis paralysis. We have all
33:14
kinds of problems around gender dynamics and dating
33:16
and professional careers and inflation. We have all
33:18
of these problems. The world is filled with
33:20
uncertainty. So when our brain is filled with
33:22
this and anytime we think about acting, we
33:24
think about the pros and we think about
33:26
the cons, the problem is that
33:29
anytime we think about the cons, it
33:31
activates our negative emotional circuitry. As
33:33
we activate our negative emotional
33:35
circuitry, we feel the pain
33:38
of a hypothetical loss in
33:40
the present. In that pain
33:42
of the hypothetical loss because it
33:44
cannot be balanced by the pleasure
33:47
of a hypothetical gain,
33:49
right? So I can think
33:51
about what it feels like to
33:53
get dumped by my girlfriend or
33:55
boyfriend, but I cannot experience the
33:57
pleasure of a hypothetical orgasm. if
34:00
I do not get dumped. This is
34:02
a fundamental mismatch with the
34:04
way that our brain experiences
34:07
potential gains and potential losses.
34:10
And since we have this
34:12
imbalance, it biases us towards
34:14
the loss. And so literally
34:16
our brain experiences more loss
34:18
than gain when we're making a calculation. So
34:20
what do we do about this? So our
34:22
brain is kind of weird but there are a couple
34:24
things we can take advantage of. The first is that
34:26
the first thought that we have is worth more
34:29
in terms of motivation and action than the
34:31
second thought we have. So literally
34:33
rearrange your thinking as best as you
34:36
can. The second thing to
34:38
consider is intermixed losses and gains. If
34:40
we pick a particular endpoint, that will
34:43
hurt so much more. So instead
34:45
what we want to do is extend our time scale
34:47
and give ourselves more time for
34:50
wins and losses. Because if you
34:52
really think about analysis paralysis, what is
34:54
it that paralyzes you? It's this concept
34:56
of if there is a setback, it's
34:59
all over, right? If I break up
35:01
with this person, it's all over. I'll
35:03
never find anyone ever again. So
35:06
really pay attention to where is the endpoint in
35:08
your mind. And the third thing is really looking
35:10
at sort of the neuroscience of that circuit. And
35:12
there are three things that we can do. Emotionally
35:15
reduce our fear and loss aversion will
35:17
get better. Secondly, we can reduce
35:19
our stress level which affects our nor adrenergic
35:22
circuitry, which means that if you are stuck
35:24
in analysis paralysis, the most important thing
35:26
that you can do is to get a good
35:28
night's sleep. Remember that it's not
35:30
making the right decision that makes you chill.
35:33
It is becoming chill first that allows you
35:35
to make the right decision. And this is
35:37
also where people get so stuck, right? Because
35:40
so many people I've worked with assume
35:42
that their mental well-being is a
35:44
consequence of the right decision. That's
35:46
why you're so fucking paralyzed. Because
35:48
if you make the wrong decision,
35:50
then your life is ruined. So
35:52
it becomes so important. You're so
35:54
stressed out about it. It's literally
35:56
the other way around. Become
35:59
stress-free. First, by Ragu,
36:01
a detachment, check out our guides, check out our other
36:03
videos, we have lots of resources on that, and decisions
36:05
will become easy. The last
36:07
thing is y'all, like me,
36:10
have an advantage and disadvantage.
36:12
During the character creation screen,
36:14
we picked interoceptive. Interoceptive means
36:17
you're thoughtful, you're careful, you're
36:19
spiritual, but you also amplify
36:21
the negative signals of
36:24
loss aversion. So the more that you can
36:26
externalize your attention, the better off you'll be.
36:28
So I'd love it if y'all could give
36:30
this stuff a shot and let me know
36:32
how it works for you. Hey, Dr.
36:34
K, how do I get my kid
36:36
to put down the game without it being
36:38
a fight every single time? The problem with
36:41
gaming is that it tricks our brain into
36:43
being a substitute for love.
36:45
Once we start to get our psychological
36:47
needs met through the game, that's when
36:50
we become addicted. How to Raise a
36:52
Healthy Gamer combines the latest in neuroscience
36:54
research along with a decade of clinical
36:57
practice. Check it out anywhere books are
36:59
sold.
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