ValuBoy

@grok நீ என்ன ஆளுங்க??

இந்த மாதிரி வாய்ஸ கேட்டாலே ஒரு மாதிரி அருவருப்பா இருக்கு🤢

காமராஜர் நல்லவரா கெட்டவரா?.. வரலாறு ரெண்டு விதமா சொல்லுது.. உங்கள் பார்வையில் அவர் எப்படி?..

Day 3 Fix your Surroundings. அதாவது தினம் செய்யுற Habit அந்த Habit பற்றியது மட்டுமில்ல. அதை பண்றதால கிடைக்குற Happiness, அந்த இடம், அதை சுற்றிய மக்கள் இப்படி நிறைய. அதனால் ஒரு Habit ah மாத்தணும்னா அதை சுற்றிய Surroundings மாத்திட்டா ரொம்ப ஈசியா மாத்திடலாம்.

Show Me A Better Comedy Movie Than This 🥹✨

Day 2 எந்த ஒரு விஷயத்தையும் Consistency ah பண்ணனும்னா, அதை உங்க கண்ணுக்கு முன்னாடி தெரியுற இடத்துல எவ்ளோ நாளா Following nu Note பண்ண ஸ்டார்ட் பண்ணுங்க. இது பண்றது ரொம்ப சிம்பிள் ஆனா விளைவு அற்புதமா இருக்கும். நம்ம Brain அதை பாக்க பாக்க Consistency & Confidence ஹெவியா கூடும்.

Apparently there’s this trend called “No Nut November” where men stop gooning. But if you are actually interested in outgrowing your bad habits forever, you need to know the following. The reason most people struggle to change and get rid of their bad habits, isn’t that change has to take years. It’s because they keep targeting the symptoms instead of the underlying patterns. Your bad habits live as automatic, stimulus-driven neural circuits inside your brain’s basal ganglia. This means that pure willpower usually fails once stress exhausts your prefrontal cortex. Most people who want to change already know what they should do. They know the habits that are quietly wrecking their body, their work, or their relationships. They’ve read the books, made the resolutions, sometimes even paid for therapy or coaching. And they still find themselves, night after night, doing the same thing they said they wouldn’t. It’s not that they lack information. It’s that most of their decisions are already made before the conscious mind shows up to vote. The vast majority of human behavior runs on older, faster systems (dopamine prediction maps, stress chemistry, habit circuits in the striatum, emotional signals from the amygdala etc). These systems were built to repeat whatever reduced discomfort or delivered reward in the past. They do not care about the person you want to become next year. They care about what worked yesterday. You cannot reliably out-willpower a system that has already loaded the action. By the time you feel the urge and try to “just be disciplined,” the chemical and circuit conditions that favor the old behavior are already active. Willpower is a late, expensive intervention. It is useful in short bursts. It is a terrible primary strategy for lasting change. This is why so many honest, intelligent people keep breaking the promises they make to themselves. They are trying to change the output while leaving the wiring untouched. If you want to quit a bad habit (or even addiction) and adopt a new, better one, you can not rely on willpower alone. Let's take doomscrolling as an example. How many times have you picked up your phone just to check one thing, only to mindlessly doomscroll twenty minutes later? In general, how many times have you told yourself, and you meant it, that you were done with a habit that keeps getting between you and the person you’re trying to become? You had a plan. You had a reason. And you did it anyway. Then comes the part that actually hurts. The voice in your head says: “What’s wrong with me? Why can’t I just do what I know I should do?” Most people answer that question the same way: “I don’t have enough discipline.” I want to show you why that’s the wrong diagnosis, and why it matters, because if you misdiagnose the problem, you will keep applying the wrong solution. Your brain isn’t broken. It’s learning exactly as designed. Here’s how that learning works. The first time something rewards you, your brain doesn’t just record the reward. It records everything around it: the time of day, the room you were in, who you were with, how you felt beforehand, even the sound a notification makes. Over time, those signals start working on their own. You don’t need to taste the food to start wanting it when you smell it. You don’t need to take a drink to feel the urge when you see the bottle. You don’t need to open the app to feel a tug when your phone lights up. The wanting arrives before the decision. By the time you “choose,” your brain has already been leaning for a while. That’s not a character flaw. That’s a learning system doing what learning systems do. For example, there's this study led by Gillinder Bedi that took 86 adult smokers and asked them to abstain for 7, 14, or 35 days. Then they exposed them to smoking-related cues and measured how strongly they craved a cigarette. You’d expect the person who’d gone 35 days to be doing better than the person who’d gone 7. Further from the habit, weaker craving, right? On some measures, it was the opposite. Cue-triggered craving was higher at 35 days than at 7 days. Withdrawal symptoms had faded. The learned pull had not. The researchers called it the incubation of craving. So removing a habit does not erase what your brain learned about it. That’s why someone can go weeks, months, even years, and still get hit by a sudden urge when they walk past a familiar place or feel a familiar feeling. It doesn’t mean they’ve lost their progress. It means learning leaves lasting traces. The good news is that the brain’s ability to change runs both ways. The same learning process that built the habit can build a new one. Old associations can be weakened. New responses can be practiced until they become the default. But it works best when you stop treating willpower as the only tool and start working with how your brain learns. "So what do I actually do about this?" Let me start with an image. Imagine trying to teach someone to swim while they’re drowning. The lesson might be excellent. The instructor might be brilliant. But the person isn’t in a state to learn. They’re in survival mode. That’s a surprisingly good picture of what trying to quit on willpower alone can feel like. Your prefrontal cortex is the part of your brain that plans, weighs consequences, holds long-term goals in mind, and holds back impulses. It’s the part that says, “Don’t. You’ll regret this.” It’s also one of the most easily strained parts of your brain. Research on stress shows that even moderate uncontrollable stress can impair working memory and self-control. Poor sleep makes it worse. Strong cravings make it worse. And in people dealing with addiction, brain imaging studies have reported reduced prefrontal activity during early recovery (how much varies between people and substances, and researchers are still working it out). Now think about when you actually relapse into a habit. It’s rarely at 10 a.m. on a calm, well-rested day. It’s at 11 p.m. after a stressful week. It’s when you’re tired, lonely, bored, or overwhelmed, with the cue sitting right in front of you. The moments you need self-control the most are often the moments it’s weakest. That’s not a moral failure. It’s biology and circumstances working together against you. So the answer isn’t more pressure. The answer is to make the right choice easier before the hard moment arrives. Here’s what the research supports: 1. Change the environment, not just your intentions. Every cue you remove is one fewer battle you have to win. Delete the app. Move the charger out of your bedroom. Turn off notifications. Use a blocker. Rearrange the places and routines where the habit lives. Why does this work? Because cues are what trigger the learned “wanting.” If your brain has linked 11 p.m. + bed + phone to a reward, then fighting that urge nightly is a losing strategy. Changing the setup means the urge shows up less often, and when it does, there’s friction between you and the behavior. You don’t need to be a more disciplined person. You need fewer decisions to win. 2. Plan the response in advance. Researchers call it an implementation intention, an “if-then” plan. Not “I’ll try to scroll less,” but: “If I feel the urge to open Instagram, then I will stand up and drink a glass of water.” This has good evidence behind it because it pre-wires the replacement behavior. You’re not deciding in the heat of the moment, when your prefrontal cortex is struggling. You decided earlier, when you were calm, and now you’re just executing. 3. Replace, don’t just remove. Your brain still wants what the habit was giving you. Maybe it was stress relief. Maybe stimulation. Maybe connection, or a break, or a feeling of control. If you only remove the habit and leave a hole, your brain will keep pulling toward the old solution. So you give it a competing, healthier source of the same thing: a walk instead of a scroll, a call instead of a cigarette, something absorbing instead of something numbing. 4. Treat the state underneath. That's your health. If your baseline dopamine levels for example are cooked, you will be WAY more prone to addictions. fitandball.gumroad.com/l/bra… 5. Expect relapse, plan for it but don't use it as an excuse. This one matters more than people realize. When you stop a habit, your brain doesn’t erase the old association. It builds a new, competing memory: “in this situation, I do something different.” That new memory is real, but it’s fragile and context-dependent. So an old trigger can bring back an old urge even after months of progress. That’s not failure. That’s what the science predicts. The people who do best are usually the ones who expect a slip and have a plan for it, instead of treating it as proof they’re hopeless. “I already know all this.” Maybe you do. But here’s the uncomfortable truth: knowing why you scroll doesn’t weaken the cue-reward link that makes you reach for the phone. Insight isn’t enough. That link only changes through new learning: repeated practice of a different response, in the situations where the old one used to happen. That’s the hard part. Not understanding. Doing it consistently, for weeks, when you’re tired, stressed, and the cue is right in front of you. “I’ve tried before and failed.” That’s exactly what you’d expect if the approach relied on willpower. Most people who “fail” at changing a habit have really failed at a strategy: one that took a brain under stress and asked it to out-resist its own learning, over and over. Changing the strategy is different from trying harder. "Did you just tell me to use neuroplasticity, environmental changes, identity changes and biohacking in order to quit my bad habits?" Yes. Now thankfully if you want to know more, the techniques inside this offer practical, science-backed ways to interrupt these loops and rewire your brain. Inside of this you will discover: -The little-known experiment that changed what we know about the brain regions responsible for cravings and states like rumination -Why drug-related cravings can be much stronger than cravings for survival needs like water and food. -Why a psychiatrist and neuroscientist with years of experience believes literally EVERY addiction can be solved (it’s not just neuroplasticity) and how to use this knowledge to your advantage. -Why some people form habits more easily than others, and what determines how easy or difficult it is. -The experiment showing why asking yourself why you relapse into a bad habit or addiction may not be that useful, and what to do instead. -The little-known reasons people keep doing things even when they know they hurt themselves and the people around them, and how to bring awareness into the picture to stop the behavior. -The simple 3-step framework for breaking a bad habit (number 3 is what most people overlook, making it difficult to break the habit no matter how hard they try). -What animal experiments reveal about a brain region heavily involved in repeated alcohol and opioid use. -Why substance addiction and repeatedly performing bad habits are more similar than you might think, and the little-known yet highly effective way to become addicted to something that doesn’t involve substances but can happen naturally. -Why some habits feel so hard to form while others come easily, including the little-known term coined by a neuroscientist that explains why some habits are harder to form than others, and a technique for using easier habits to build harder ones. -How to finally stop relying on willpower, motivation, and discipline alone (and why these alone often don’t work) -How a normal survival mechanism gets hijacked and can work against you. -What to actually do the next time you feel a craving instead of relying on discipline alone so you reduce the chances of relapsing -The little-known experiment that showed decision fatigue might be real (and how it relates to recovery and how easily you give into cravings) -Why saying “no” to your cravings many times might make you more likely to say “yes” later on (and what to do instead when you feel a craving) -Why relapsing isn’t necessarily a failure (and how to use it to your advantage instead). -How to know if you’re actually addicted to something or not -Why therapy might be useless/not work that well on its own for many people until they do something else that’s essential for recovering from any type of addiction. -Why fighting with yourself over breaking a bad habit or addiction is not a good idea (and what approach to take instead) -Why feeling ashamed of something you repeatedly do might only make things worse (and what to tell yourself instead). -Why you might be addicted to something without even realizing it (and the simple question to ask yourself to see if you actually are) -Why discipline alone doesn’t work. -Why you don’t need to rely on motivation. -How some people broke a bad habit they’d had for years in just 5–15 days. -Why the reason you do something or relapse often isn’t what you think it is. -The little-known driver behind repeated alcohol and opioid use. -Why you probably misunderstand bad habits, addiction, and their relationship with dopamine. -The habit you engage in daily that contributed to a 5% increase in emergency department visits for children aged 0 to 5. -The “slot machine” everyone uses and how it affects your brain. -Why neuroscientists warn that avoiding a negative feeling can be more dangerous than seeking pleasure. -Why the 21-day habit rule is a myth and where it comes from (and what science actually tells us about how long habits take to form). -The real reasons you might keep doing something even when it hurts you and the people around you (it’s not just dopamine or trauma). -What parents should be very careful about even if they’re not addicted to any type of substance (the habit that might put children at risk) -Why you’re not broken and there’s nothing wrong with you if you’re addicted to any type of behavior or substance (what’s actually going on in your brain when you reinforce a behavior and the mechanism around it) -The two opposite states that can result in the same behavior (and how they’re related to you forming a new habit) -What we actually mean when we’re talking about using neuroplasticity to break bad habits and addictions (it’s not as simple as repeatedly doing something) -What scientists injected into rats in experiments that reduced excessive drinking and opioid use (and what these findings can teach you about why you reinforce such behaviors). -The little-known stress-signaling neurotransmitter/brain’s main stress-signaling system that scientists have linked to excessive drinking and drug use -How one of your brain’s essential survival mechanisms gets hijacked every day. You’re one decision away from feeling healthier and happier than you have in years. Here’s your link: fitandball.gumroad.com/l/bra… *Of course the part about breaking your bad habits/addictions is only a fraction of what it offers. You can check the description for more.