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

health

Health

motivationandinspiration

Motivation & Inspiration

mentalhealth

Mental Health

sports

Sports

videos

Videos

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.

TEDx Talks

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

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

personaldevelopment

Personal Development

education

Learning & Education

Really Badly Drawn Lessons From Your MS Paint Teacher. 🎨

For Business Inquiries: mspaintteacher@gmail.com 👨‍⚖️


Paint Teacher

Every Dangerous Mindset That Destroys Your Life Explained

You start an activity, but abandon it completely. This is the Zeigarnik Hack.
Your brain flags unfinished tasks with bright flashing red markers until they are completed.
When you start a task and walk away, your brain sets a permanent waypoint marker that won't go away until you finish it.
Once the loop is open, your brain becomes obsessed with closing it.
Use that obsession to your advantage by starting a task.

1.The Zeigarnik Hack

Phones are like dopamine slot machines.
Flashy colors, flashing notifications, and infinite scrolling.
But in Grayscale mode, it's like turning your screen into an old Gameboy.
Suddenly, Instagram looks ancient.
TikTok is so boring, it's not even worth your time.
Your brain loses interest because the reward system just got a mid-season nerf.
Without color, the emotional charge fades.
Apps start to feel like chores.
It won't fix everything, but it will guide you and give you more willpower to stop.

2. Grayscale Hack

Go to Settings and navigate to the search bar. Type "color filters" and select the option to switch to Grayscale mode.

How To Apply The Grayscale Hack

Your brain runs in ultra-cycling cycles.
The first 90 minutes of deep work have the maximum productivity gain. Go further and you will start to burn out.
But here's how to solve it: take a 20-minute break, ignoring this natural timer. If you don't, you will also burn out.
Don't grind non-stop.
Sprint, rest, repeat.

3.90/20 Time Hack

Your bad habits are the invisible walls guarding your productivity.

The solution: build a 20-second delay.

Log out, hide the app, move the snacks.

Make the bad habits annoying enough that your brain reconsiders and doesn't want to do them anymore.

The extra seconds can be the difference between scrolling for an hour and staying focused.

4.20-Second Wall

Use a gum before studying.
 Consume it again during the exam, that's a contextual memory buff.
 Your brain autosaves with the help of sensory triggers like checkpoints.
 Chewing the same flavored gum helps put you in the same mental zone.
 Your senses are shortcuts into your old mental state.

The Gum Buff

Do your hardest tasks first. Your brain wakes up with maximum focus and zero mental clutter.But if you open your phone first, congrats! You just screwed up every task you had and 30% of your processing power to reels and rage bait.Start with your biggest tasks instead. It's the main priority, and finishing it sets the tone for the whole day.It gives you a dopamine rush that fuels your next tasks and gives you momentum.

6. Task Priorities Hack

Start a ritual, such as lighting a candle and cracking every knuckle in your left hand. 
Whatever your weird ritual is, you're signaling your brain that it's time to enter focus mode. 
No lag, no minimal clutter, no loading screen - just instant lock-in. 
Focus isn't just summoned by willpower; it's also triggered by pattern recognition.
You're creating a shortcut to enter flow. 
It's not superstition; it's behavioral programming. Rituals are the keyboard macros of productivity.

7. Flow State Hack

LeBron James is often seen performing slow diaphragmatic breathing during breaks.

Michael Phelps would always listen to Eminem before racing as part of his pre-competition routine.
Stephen Curry is known for his wide range of pre-game rituals, including a whole sprint. He also describes his mental state as going on autopilot and feeling at one with the game when he's in the zone.

Examples of Rituals Done by Professionals

Stuck somewhere? Try explaining it out loud - not only to yourself, but to your imaginary disciples. That's the Feynman technique.
If you stumble over your own words, it means you haven't understood it yet.
Every stumble is a hidden bug in your mental code - find it and fix it.
Then try explaining it again - simpler, cleaner, and faster.
The goal isn't to sound smart - the goal is to teach it like an in-game tutorial.
When you can explain it without pausing, you've officially understood it.

8. Feynman Method Hack

Hit the practice range until you gain enough XP to finish the quest.

There are some really good hacks  you can apply to make you work instead of being distracted and procrastinating.

8 Brain Hacks to Use in Your Everyday Life Explained in 4 Minutes
Use These Hacks Today to Level Up:

➤ TIMESTAMPS:

00:00 - The Zeigarnik Hack
00:33 - Grayscale Hack
01:08 - 90/20 Time Hack
01:35 - 20-Second Wall Hack
02:04 - The Gum Buff
02:28 - Task Priorities Hack
03:02 - Flow State Ritual Hack
03:30 - Feynman Technique 


Learn them. Use them. Hack your life today.


🔔 Like, subscribe, and tap the bell and never miss another upload where we break down complicated subjects in simple, gaming terms.

productivity

Productivity

timemanagement

Time Management

Every Brain Hack Explained in 4 Minutes

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.

Subscribe to my YouTube channel: @RobertGreeneOfficial 

📩 Sign up for my free weekly email newsletter - https://powerseductionandwar.com/

📚Get a copy of my books: 
The 48 Laws of Power (Special Power Edition) - https://amzn.to/3u7kEG8
The 48 Laws of Power - https://amzn.to/3FZhtmM
The Art of Seduction - https://amzn.to/3sqJ2Cm
The 33 Strategies of War - https://amzn.to/3SHLL56
The 50th Law - https://amzn.to/47w81Tz
Mastery - https://amzn.to/47ciO5E
The Laws of Human Nature - https://amzn.to/3szSWkZ
The Daily Laws - https://amzn.to/3QYNGkr

📱Follow Me on Social Media:
Instagram: https://www.instagram.com/robertgreeneofficial/
TikTok: https://www.tiktok.com/@robertgreene
Facebook: https://www.facebook.com/48LawsofPowerbook
Twitter: https://twitter.com/RobertGreene

history

History

Robert Greene 

The Pleasures and Powers from Reading Books

The Grounding Trick is a simple yet effective way to reduce feelings of stress and anxiety by bringing you back to the present moment.When you're feeling overwhelmed, take a moment to:<ul><li class="ql-align-justify">Name 5 things you can see</li><li class="ql-align-justify">4 things you can touch</li><li class="ql-align-justify">3 things you can hear</li><li class="ql-align-justify">2 things you can smell</li><li class="ql-align-justify">1 thing you can taste</li></ul>This trick helps to break the cycle of feeling stressed and anxious because it forces your mind to focus on the present, rather than dwelling on the past or worrying about the future. Give it a try next time you feel overwhelmed!

The Grounding Trick

Stress can hit unexpectedly, but you have a powerful tool in your pocket: a sensory anchor. This can be a small object like a stone, coin, ring, or keychain that you touch when you feel overwhelmed. Over time, your brain will associate this object with calmness. Therapists use this for trauma work, and athletes use it to stay focused. It's not a fidget, but a tailor-made solution for the present moment.This simple tool can help you reset and take control of your anxiety. Next time you feel overwhelmed, reach for your anchor. Let its presence remind you that you are in control of your thoughts.

Sensory Object

Instead of listening to the negative voice in your head that tells you you're a lazy, dumb failure, try naming it. Give it a silly name like "Anxious Andy". This tricks your brain into creating distance and realizing that the voice is just noise.
Studies have shown that giving your inner critic a name helps you take back control and recognize that its words are not true. Don't let your inner critic bring you down and hold you back from achieving your goals.

3.Inner Critic Trick

Neuroscience says that most emotional reactions are anger, fear, and sadness. These emotions peak and fade in just 90 seconds, unless you keep feeding them. That's the trick.If you get mad and replay the same insult again and again, you spiral and the emotion sticks around way longer than it needs to.Next time it hits, set a timer and breathe. Instead of suppressing it, just let it pass.

The 90 Second Rule

If your feed is full of rage bait, drama, fakeperfection, and people who drain you, that's not entertainment, that's emotional pollution. A 2023 study found that even short bursts of online negativity increase cortisol and lower focus. So clean it up. Replace doom scrolling with creators who teach you, inspire you, or calm you.

5. Digital Declutter

Ever lie in bed trying to fall asleep while your brain is still running a marathon in your head?
Right before bed, do a 5-minute brain dump. Grab a notebook or open your notes app and write down everything bouncing around in your head. It doesn't have to be in any particular order or grammatically correct, just put everything you're thinking down.
This trick clears your mental RAM.
A study shows that it reduces nighttime rumination by 35% and improves sleep quality.

6. Clear All Hacks

You messed up. You feel worthless, and your inner voice starts to go into full villain mode.But wait!If another person comes to you with the same problem, would you tell them they are a failure or show compassion?That kindness is already within you. You just don't apply it to yourself.This is called self-compassion, and it is not a weakness; it is emotional intelligence.Talk to yourself like someone you care about.

7. Perspective Shift

When your brain is overwhelmed, it lies. It tells you everything is too hard, too big, too much.
But you don't need to do it all in one sitting.
Start with one step.
Ask yourself, "Can I just open the document? Can I just sit at my desk? Can I write one little sentence?"
These tiny yeses create momentum.
Stack enough micro-wins and suddenly you are halfway through the thing you were dreading.
And you don't need to feel ready, just move.
One inch at a time.

8. Micro-Yes Trick

An objects in motion stays in motion.

It explains you some really good tricks you can apply in making you life easier.Like how to reduce anxiety, to stop listening to your inner critic, how to respond to your emotions etc.

Every Mental Health Trick That Actually Works Explained
In this video, we break down simple but powerful mental health strategies that actually work, from anxiety grounding and emotional resets to digital detoxes and daily mindset shifts. These are the tools nobody teaches you, but everyone needs.

Whether you're dealing with stress, overthinking, low motivation, or just trying to feel more in control, these tricks are designed to help you take back your focus, your energy, and your peace of mind, one small habit at a time.

If you’ve ever felt overwhelmed, stuck in your head, or like your brain just needs a reset, this is the toolbox you’ve been waiting for.

➤ TIMESTAMPS:

00:00 - Grounding Trick
00:41 - Sensory Anchor
01:16 - Inner Critic Trick
01:50 - 90-Sec Rule
02:24 - Digital Declutter
02:54 - Clear All Hack
03:29 - Perspective Shift
04:05 - Micro-Yes

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

#LifeLessons #selfimprovement #Productivity #Discipline #LifeAdvice #Motivation #MentalHealth #Mindset #AnxietyRelief  #Productivity #Wellness #EmotionalHealth

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

Every Dangerous Mindset That Destroys Your Life Explained

Every Brain Hack Explained in 4 Minutes

The Pleasures and Powers from Reading Books

Every Mental Health Trick That Actually Works Explained

Foloponero1 Foloponero