[00:02] body. There are some negative thoughts constantly going around in my head [music]. Perhaps you have some kind of addiction, low self-esteem, lack of confidence. [music] You’re lazy, you can’t start acting, [00:15] you set goals for the umpteenth time, but you never achieve them. If you recognize yourself in these complete guide on how to fix your life and make [music] twenty-six the best year of your life. And the best year is when you [00:29] do what you love and earn a lot of money. By the way, I told you step by step how to earn your first money on the Internet [music] in this video. After this video, go ahead and watch further. The best year is when [00:41] you look beautiful, you are healthy, you have a lot of energy, you have great are growing, who motivate you to move forward. You are loved, happy [music] and fulfilled. And in this video I will tell you how to achieve all this. I [music] [00:55] myself was in a deplorable situation when I lived in Korea. I was depressed, I antidepressants, and at one point I even questioned myself. At that moment no one could help me. I had to pull myself out [01:09] . I studied a lot and went through a lot of materials. It even turned into a full-time job. Some things worked, some didn't. And today we will discard everything unnecessary and leave only that. I will tell you only about those things [01:22] that really help. And the first thing that helped me was action. Just start taking action. In general, what blew my mind was that action is like a muscle that can actually be pumped up. It turns out that the more you do something, the [01:37] easier it becomes to do it. The less you act, the faster you roll back. And there is even scientific evidence for this. It turns out that we have such a thing in our brains as the anterior cingulate cortex (AMCC). There are a [01:51] Huberman's channel. Be sure to check it out. He describes it all in great detail. His releases motivate you to take action. So, the AMCC is the anterior cingulate cortex, which surrounds the corpus callosum and is involved in [02:04] emotional processing, decision making, motivation, error assessment, and behavior regulation. To put it simply, this is the node that controls effort, willpower and the ability to endure difficult things. And it turns out that with constant exposure [02:18] stress factors, this EMCC structure can change through neuroplasticity. EMCC is activated when you force yourself to do something difficult, continue an action even when you don’t want to, [02:31] resist temptation, and perform unpleasant tasks. When you're faced with a choice between lying down, procrastinating, or exercising, working on something, or starting a challenging task, it's the AMCC that decides, and it activates when you choose your [02:45] effort. Andrew Huberman's podcast featured another very interesting study. In people who diet or resist seductive behavior and do so successfully, their size and activity increase over time [02:58] and the structure becomes larger. Those who fail the diet experience a flat or downward trajectory of amniotic membrane size and activation. That is, simply put, for people who [03:11] stick to a diet and successfully resist temptation, volume and activity increase over time, it becomes stronger and works more actively. And for those who constantly break down and succumb to temptations, their activity and development [03:25] remain at the same level or even decrease. And this research just blew my mind. And this is a tale of two parables, that is, about two wolves, yes. Which wolf is stronger? The one you feed? Now they are acquiring a [03:38] completely different meaning. And when I began to understand this, it really helped me start taking more action, because I realized that my actions were not wasted, but every time I encountered some kind of [03:51] difficulties, it was an opportunity to pump up this muscle. Do hard things even when you don't feel like it . This is the secret of action. Don't wait for the right emotions, the right mood, but just do it, no matter [04:03] right mood in order to start doing something. When you are in the mood to do something, doing things is easy. The trick is to make [music] when you’re not in the mood. And in general, you can do things, even if it’s [04:17] difficult, when there’s no motivation, no mood, when we procrastinate, when we don’t feel like it, when emotions go against our values, we ultimately listen to our emotions, do what we want, right? But more often than not, all we want to do is [04:31] lie around, scroll through TikToks, eat junk food, and indulge in a ton of bad habits. Therefore, there is only one way to upgrade an action skill . It's doing difficult things even when you don't want to. If you really deeply understand this [04:45] motivate. Every moment when you feel weak, when you are lazy, when you don’t have the strength to do what will lead you to your goal, it is not a failure, it is a chance. This is an opportunity to gain experience in the skill of action when your emotions are against it, but you [04:59] afraid of those moments when you don't feel like working. On the contrary, treat them as a training session. Like now I have a chance not to [music] give in to emotions. And since emotions are unreliable, we need another determinant of action. That is, we [05:13] decide for ourselves, and not our mood. But I would like to say that real life is a hardcore mode. And if you're not yet used to acting, if you have n't developed this muscle yet, then as a newbie in the game, for example, let's say, yes, you do [05:27] monsters or some bosses. You start with something small, you start with some chickens. Yes, these steps may seem too simple. Your ego might resist [05:40] that this is too easy for me. But this is where big changes begin. For example, ah, Jordan Peterson, a clinical psychologist, seems to be, well , a very famous person in lower psychology. He himself [05:52] was depressed for a very long time and works with people who, well, they have a prolonged depression, addiction, and so on. And he said somewhere that they don't start with something big, he tells them to make their bed, for example, they [06:06] start with the simplest thing. It sounds too simple, but that's exactly the point. When a person can't cope with anything, one small action becomes a fulcrum. When you have done something within your power, you [06:18] . And when you have control over the small, you can gradually gain control over the big. And that is how , step by step, real, genuine change begins. The next tip to help make [06:31] 26 the best year of your life is to practice a dopamine [music] detox regularly. The thing is that dopamine is not just a pleasure hormone, as many people are used to thinking. Dopamine is the molecule that is responsible for your [06:43] motivation, for the desire to do something, for the pursuit of goals and for that very [music] inner feeling that I want, I want to achieve, I want to do something. Dopamine is responsible for all of this. And the more dopamine you have, [music], that [06:55] is, the less you spend it, the more energy you have left for your tasks, for doing what is difficult. Before, I didn’t understand at all why after an hour and a half of scrolling there [music] I didn’t have the strength to do anything, not [07:10] do anything, I just lay there. But then I’ll tell you more about this book that I read. Then after reading this book I understood how the brain works. That is, every scroll, every reel, every [07:24] pleasure that we indulge in, it gives such small [music] bursts of dopamine. And when they add up, the brain simply stops responding to I heard such a very interesting phrase. I don't know if I can reproduce it now. [07:39] The dopamine that you get from outside, which is given to you too easily, you will always respond to it with pain. In general, I highly recommend reading this book, Dopamination. I even have a review on the channel. The video [07:53] went down very well. If this topic is of interest at all, be sure to go and watch this video. It was written by the wonderful Anna Lempki, a professor at Stanford. And here are the important phrases from her book. The thing is, when you consume content and [08:07] indulge in some kind of dopamine pleasure, you use up your dopamine, deplete its supply, which leads to a drop in energy, and ordinary work tasks become unbearably difficult. And to complete large projects, to [08:19] create something worthwhile, you need very large reserves of dopamine. For example, to record this video, to write down something, some lessons, I need a lot of dopamine. And now what am I doing? I [08:32] intentionally let myself get bored. That is, not to miss someone, but rather, to not be bored. That is, do not do any dopamine tasks. In this way, I say stacking dopamine, yes, dopamine. That is, so that I have a lot of dopamine, [08:46] so that I have enough of it to do such difficult things, like recording this video, for example. And this realization, I’ll read it further, it simply completely changed my attitude towards pain. The thing is that pleasure and [08:59] pain are processed in the same part of the brain, and they always strive for balance, like a seesaw or scales, with pleasure on one side and pain on the other. If you constantly do something pleasant, something that gives you [09:11] pleasure, something that boosts your topamine, then your brain will balance this swing towards pain. And the more pleasure you experience, the more pain you will experience afterwards. Your body [09:23] will try to bring the dopamine surge back into balance. That's why it's so painful to return to work after a dose of pleasure or watching reels. Conversely, the more painful things you do in the moment, the more [09:36] pleasure and pleasant emotions you will feel later. A more effective way to increase dopamine levels is to intentionally do something that is painful, either physically or emotionally. In this way, you put pressure on the painful side [09:49] compensatory balance of our body towards pleasure. For example, this high, this feeling of pleasure after a hard workout, or this feeling of fulfillment after completing some project. And it [10:03] seems to me that this is the secret of all successful people. They don't indulge in pleasure, they get very bored, that is, they actually constantly increase their dopamine reserves by not indulging in such quick [10:16] pleasures. So, if you want to become more successful in 2026, take more action, and complete more tasks, don't waste your dopamine reserves scrolling through TikToks or Ryls, but rather, stock up on [10:28] but rather, stock up on dopamine by intentionally doing difficult things. Take on difficult tasks. And as Alex Harmozi or some other famous person said, in our age, in the era of technology, in the era of easy pleasures, it has [10:43] never been so easy and at the same time so difficult to achieve success. It's easy because there's the internet, a lot of information, it's really easy to start earning money, to achieve some success, and it's really hard because we're simply [10:57] surrounded by these things that cultivate addictions in us, that is, there are phones, that is, there's a lot of entertainment, a lot of distractions, which are very easy to succumb to. How can you become successful here, yes, when you are [11:11] surrounded by just these pleasure triggers? Nobody does this. Everyone is afraid of difficulties. Nobody wants to hurt themselves, but you do the opposite. I hope that this understanding of pain and pleasure [11:23] motivates you to approach difficulties with joy, to perceive difficulties as something that I will do now, something difficult, complicated, and then my brain will correct it into pleasure, I will get high from it. So you can outperform 99% of people [11:37] because, again, yes, no one wants to intentionally hurt themselves, and that's what will set you apart from others. I also went to vipasona. It's like a hardcore dopamine detox, I guess. It's a ten-day retreat, 10 days of [11:51] silence. You meditate, in general, for 10 hours a day. No books, no phones, basically nothing that can stimulate the brain. This is a really powerful dopamine detox. It's absolutely free. This is something that had a very strong [12:07] influence on me. I advise everyone to take the VIPASONE. Below this video I will leave a take the VIPASONE. Below this video I will leave a link to vipauna e all over the world. There are retreat centers, it's free. So, everything depends on donations, right? You've [12:20] everything depends on donations, right? You've passed, you'll make a donation - well, how much can you give for other students, yes, for support, well, so that all this continues to work. I remember, again , I already told you in another video, on the [12:32] eighth or ninth day I looked at my hands, at my nails and was simply amazed at how, well, like, this is the shape , my nails are like this, I even have hands. That is to say, it was a complete shock. And I remember on the eleventh [12:45] day we picked up our phones. I was shocked by the richness of these colors. And I had this insight that this is such a dangerous device, which is simply designed in such a way that our psyche is completely dependent on [12:59] it. This was the insight I had. So be sure to go or if you are Muslim, you can go to dowad. My brother told me that his brain also rests very well. He feels very calm after he comes out [13:12] of the dovat. Here, go too. In general, practice dopamine detox. If you can’t do it yourself, then go to retreats like these. The next tip that can really help change your state of mind and make your twenty-sixth year [13:25] easier, more enjoyable, and overall happier is to keep a gratitude journal. I've probably struggled with depression in one way or another my entire life, even taking antidepressants. I have already shared my experience of [13:37] antidepressants and emotional pits on my channel. And here's what I can say with absolute confidence. that a gratitude journal is the most powerful pill for depression and unhappiness. It turns out that when you feel gratitude, [13:50] the areas of the brain responsible for motivation, emotions, and the reward system are activated. And scientists see that regular gratitude practice reduces stress and anxiety, improves sleep, strengthens the immune system, and [14:02] makes a person more emotionally resilient. And all this happens because of real changes at the neurochemical level. Serotonin increases, dopamine pathways are activated, and negative ruminations are reduced. When you [14:14] really focus on practicing gratitude, you'll notice that it always brings a smile to your face. When you write down in your diary some things for which you are grateful, you really savor these moments and [14:26] feel happiness. And if you think about it, we spend so much of our time, it seems to me, 70% of the time or even 80% of the time thinking about what we don’t have, like how to earn more, how to, I don’t know, become more beautiful, how to become better. But it's [14:41] when you give thanks that you actually stop and start appreciating what you already have. And it's really powerful. This is what makes people happy. And a lot of research has been done on this topic about [14:54] gratitude and how powerfully it affects our psyche. Be sure to dive deeper into this topic in this video. I won't go into detail about this. So start a gratitude journal, literally spend 5 minutes a day and [15:06] write down things you are grateful for every morning or evening. I noticed that when I started doing this, throughout the day I literally became a hunter for those things that I could later be grateful for, yes, later [15:20] remember. And it really helped me start noticing the good things in my life, which, accordingly, had a very positive impact on it. The next piece of advice that will make your twenty-sixth year easier, calmer and happier is the [15:33] ability to forgive. And it is precisely this forgiveness that you yourself need first and foremost, and not the offenders. In general, those who were offended will probably agree with me that resentment is like poison. She doesn't let you express yourself, she [15:46] holds you back, she doesn't let you move forward. So my radical advice that will make 26 really better is to just stop taking everything personally. Life is too short to drag along [15:59] grievances, suspicions, and imaginary insults. And in general, resentment is a choice. And more often than not, this choice works against us, not for us. Mental peace begins with forgiveness. By letting go, you make room for peace. And please, [16:14] stop working on your parents. They really did the best they could. Some people did better, some did worse, but they really did the best they could. Now forgive them and move on. This will make your life much easier, because [16:27] you can’t change the past. And most importantly, start taking responsibility for Imagine someone spilled a drink on you . It's their fault, but in terms of responsibility it's your territory. They are to blame, yes, but how you [16:40] react is your responsibility. It's always about you. Everything that happens to you is your responsibility. In general, it’s always easier to shift responsibility , because someone spilled a drink on you, it’s easy to [16:53] blame them, to say: “I’m having a terrible day, that’s it, I’m not going to do anything.” But this is wrong thinking. This is the position when a person thinks that they brought me to stress, that everyone around is to blame except me, right? When he [17:06] thinks like this, he transfers this control, this responsibility to strangers, he shifts it, yes, but there are things, that is, most things, 99% of things, other people cannot do for us. No one can lose weight for us, [17:20] no one can earn more for us, no one can change for us. Yes, we do all this for ourselves. And when we get used to shifting responsibility and handing over control to others, we thereby make things worse for ourselves [17:36] . We constantly remain in the position of victims. And we always remain that do anything. If you don't take responsibility for your life, you can't change it. So every time something unpleasant or [17:51] pleasant happens, yes, repeat to yourself: if this is in my life, then I am 100% responsible for it . And it is precisely this thinking that gives you the strength and the right to change. The next piece of advice will be about physical health. I would have really paid a lot of [18:05] money if I had known this earlier. Your mental health is directly related to your physical health. And the first step to feeling better inside is to start taking care of your body. I, again, had depression during my school years [18:19] and in my first, second year of university, because I had scoliosis and I remember my back was constantly hurting. And when your back hurts, it really affects your life, your mood, and your overall sense of self. I wondered how I [18:31] would even live this life if my back constantly hurt. I couldn’t study or concentrate there peacefully back constantly hurt. I couldn’t study or concentrate there peacefully went to see doctors there, they prescribed me some pills, [18:43] helped me until I came across a YouTube video where a person said: “I used to be on wheels, now I’m pumping up.” He was so pumped up, he said there were no problems at all. It’s as if I pumped up my back and there was [18:57] no pain, I was completely cured of scoliosis. Then I listened to his advice. I started going to the gym and literally through, that is, I started pumping up my back, doing certain exercises. And I remember, literally a month later, even after two [19:10] workouts, I remember how much better I felt, because, literally, if the muscles are really weak, you give them some kind of load, so one or two at least this internal massage, yes, which [19:22] eased my pain. And that's when I became a fan of the gym. I began to notice a side effect from all this: not only did my pain go away, but in general, I found it easier to concentrate and work. And now I [19:35] understand that it turns out we have such a thing as cortisol. This is not a bad thing. There's a lot of that there, too, well, cortisol is responsible for getting up, we wake up, yes, thanks to cortisol. But it’s like this [19:48] anxiety, when we have this anxiety , it’s elevated cortisol in some cases. I started to notice that after, when I, well, when I usually work, I have some kind of anxiety there, it’s somehow uncomfortable. And after the training, since all this [20:01] cortisol was released, I became calmer. And it was easier to work , easier to concentrate, there weren’t any 500 extraneous thoughts. 500 extraneous thoughts. That is, it really has become easier to work and [20:14] enjoy it, because for the first hour or two, dopamine is at an elevated level, this is serotonin, dopamine hits everyone and it’s a real high. So if you want to be more productive, if you want to concentrate better, [20:26] worry less, sleep better, work better, you need to take care of your body. and cardio, and strength training, and as a side effect you get a beautiful body. Every time I pass by in the mirror, I begin to thank myself, I begin to [20:40] admire myself, and my self-esteem rises, and my gratitude increases. Plus, you become physically stronger when you have strong muscles. This affects the quality of life. You can lift heavy bags there and move. That means it's [20:54] easier for you to move overall. You really start to feel so alive, strong, and productive, which, well, directly affects the quality of life. Yes. study, which directly motivated me to continue pumping. There were [21:09] survival rate of people with cancer, and it turned out that those who had muscles, well, who worked out regularly, had a significantly higher chance of survival. That is, muscle mass is literally a [21:22] resource that helps the body survive. This is such a must have. This is especially a must- This is such a must have. This is especially a must- have for those over 30. Because the older we get, we lose bone density, and we become more [21:37] prone to fractures, meaning fractures and bruises have a greater impact on us muscular framework, we can avoid all this. It seems to me that this is the best prevention against the disease. If you want to save on doctors, pills, and [21:50] so on, just go to the gym. For some reason, I used to think that working out was difficult, that you needed to choose the right position, and that you needed some kind of trainer. It's actually super simple. I advise you to work with a trainer for just one month. In just a [22:04] month you can literally understand how to hold your back there, because the theory is always the same. That is, you can’t keep your back, you need to keep your lower back there. These are the specific points, if you understand them, then you can pump up your own weights, then [22:17] you can work on your own muscles. Plus, there are a lot of videos on YouTube, yes, For example, for me everything is very simple. There's a leg day, a back and arms day, and one day I try to do some cardio, and yes, go to some class. If you look [22:31] at my body, how it was before and how it is now, then now I have really pumped up well after I began to understand such a thing as progressive overload. Progressive load. This is when you gradually make your workouts [22:44] Today, for example, let's say you squat 20 kg, in a week try 22. You do three sets, then in a week or two, well, you have to see how it feels, try four, yes. That's all. This is what [23:00] gradually increase the weights or increase the number of sets. And this is precisely how muscles grow. It should always feel a little difficult, especially on the last reps. And when I began to understand this, that it was precisely in the last [23:14] fourteenth and fifteenth repetitions, precisely at these moments, that precisely at these moments, that the muscles were tearing, I immediately began to work harder, to really push through the last repetitions. And that's how my muscles started to grow [23:26] . And the body, naturally, began to change. But, of course, all this will not work effectively if the power is not connected. So my next piece of advice will be about nutrition. In general, going to the gym and especially working out, [23:39] especially certain exercises, like the glute bridge or this exercise, it's really difficult to work out, it's really difficult. And the worst thing is when you pump up and don’t see results. And you don’t see results because you’re not [23:52] eating right. Nutrition is super important. This is just the right fuel. You need to get protein, fiber, normal carbohydrates, and fats. I'm not a nutritionist, so I don't go into these things. Everything is simple for me. I [24:06] try not to eat processed food, like burgers, shawarma, chips, anything that goes through some kind of complex process, I try not to eat that. Everything that is easy to prepare, well, I eat normal organic food, yes, soups, there, [24:19] meat, eggs, cereals, vegetables, it’s all really very simple. Another very important point is that when I eat burgers there, it’s difficult, especially in the evening, when I eat something like that , the next morning, well, I have brain work, it’s very difficult for me [24:33] to concentrate. It’s very difficult for me to remember my thoughts, to write, to shoot videos, yes, it’s very difficult . This directly affects my condition and my productivity that same day. And when I eat [24:46] right, I have more energy, my workouts are more intense, and progress is immediately visible. So don't complicate things, there's no need to count calories there, just try to get enough protein and eat healthy, proper, varied [25:02] organic food. And, of course, creatine was a game changer for me. For some reason, I noticed that many women are afraid, they think that they will become some kind of musclemen, that creatine is some kind of, I don’t know, steroids. In fact, it is the most [25:17] studied working supplement. These are not some kind of anabolic steroids. When I started taking creatine, I noticed that I actually became stronger. I immediately increased the weights and started doing more sets. Creatine helps you gain muscle faster and [25:30] maintain energy. the muscles become more filled with water. Because it's flooded with water. It is useful for everyone, both men and women. It is recommended even for elderly people. It is recommended even for those who do not exercise, because creatine has a direct [25:44] effect on the brain. Read about this study. It, uh, helps brain function and slows down cognitive aging. And in general, I highly recommend that you get tested. After returning home to Kyrgyzstan from Bali, I got tested and [25:58] found that my ferritin and vitamin D levels were very low. Even though I lived in Bali, I simply spent a lot of time inside, working. And the phytin turned out to be low, because I, well, that is, didn’t eat much [26:13] meat, because at a ball you don’t really want to eat meat. My head was foggy, my hair was falling out, my nails became very brittle. I started taking different supplements. And I definitely added this iron from Himoplex. I've been taking supplements for six months now, and my [26:29] hair has started falling out much less and [music] is in better condition overall . I even had an IV. In general, in the new year, please don’t be lazy, go out and get tested, because sometimes it’s real depression, and sometimes [26:41] it’s just, perhaps, low fertility. Guys, I tried not only to motivate, but also to explain to you with scientific research, [music] some facts, how our brain works, how motivation and willpower work [26:53] . Because I believe that it is precisely a deep understanding of all this that can really help you change yourself in your life. I hope everything was clear to you. I hope I've motivated you to take more action and make [27:07] 26 the best year of your life. And if you want to start changing your life from the most important thing, from earning money, then watch this video [music] or this video, I don’t know where. In it, I explained step by step how to make your first [27:22] money online. That's all. Believe in yourself, take care of yourself, and we'll in yourself, take care of yourself, and we'll see you in the next video.