0:01 Listen, you're here because you know if
0:03 you want your life to be different, you
0:05 have to change, right? If you want your
0:10 life to change, you have to change. But
0:12 then it starts getting really hard. It's
0:15 not really easy to change. Uh the key to
0:17 achieving success in any area of your
0:20 life comes from your ability to change
0:22 yourself. And a lot of times changing
0:24 yourself comes from changing your mind
0:27 first. Reprogramming your mind to change
0:28 your old patterns to change your old
0:31 beliefs, your old programs. And your
0:33 thoughts, your habits, and your beliefs
0:35 are your driving forces behind your
0:37 actions. And that will then determine
0:40 your outcome. So if you can understand
0:42 the psychology and the science that's
0:45 behind mental reprogramming, then you
0:47 can start to take charge of your life
0:49 and create the future that doesn't look
0:52 like your past. Because if you do
0:54 nothing and you just continue to do the
0:55 same things that you have been doing,
0:58 nothing will change. Your tomorrow will
1:00 look exactly like yesterday until the
1:02 day you die. And so in this episode,
1:03 we're going to really talk about how to
1:06 reprogram your mind to kind of get
1:08 anything that you want. And I'm not
1:10 going to just tell you from like some
1:13 fooy woo wooy type of way, hey, you can
1:14 get anything you want. Like, I'm
1:15 actually going to teach you proven
1:18 psychological techniques and use
1:21 scientific evidence because I'm a a very
1:23 skeptical person. If you're listening to
1:25 this podcast, you probably are the type
1:27 of person that's like that as well. And
1:28 so, uh, that's probably why you're
1:30 attracted to this podcast because you're
1:32 probably very skeptical, but also
1:33 wanting to improve yourself. And so,
1:35 we're probably both skeptics. And so I'm
1:37 going to show you through science and
1:39 through psychology how to actually start
1:41 reprogramming your brain. So the first
1:42 thing that I want to talk about that
1:44 before I teach you how to do it is you
1:45 have to really understand what it is
1:47 that we're trying to change. You have to
1:49 understand your mind before we dive into
1:52 the process of reprogramming. You got to
1:53 understand how the mind works, right?
1:56 And so the mind consists basically of
1:58 two parts when you break it down.
2:00 There's the conscious mind and there's
2:02 the subconscious mind. The conscious
2:04 mind is responsible for just day-to-day
2:07 thoughts, decisions, actions in the
2:09 moment. And the subconscious mind really
2:11 stores a lot of memories. It stores
2:13 beliefs. It stores habits. And it kind
2:15 of works very automatically. And it's,
2:17 you know, below the mind, which is why
2:19 they call it the subconscious mind.
2:20 Let's dive into the conscious mind
2:22 first. The conscious mind is our
2:24 thinking mind. It is the mind that you
2:26 know that exists that thinks throughout
2:28 the day. It's the voice that you hear
2:30 inside of your head. Oh man, I should go
2:32 get the kids before I, you know, go
2:34 ahead and do this. Oh yeah. Well, that's
2:35 that's your that's your conscious mind.
2:37 That's your thinking mind. It's where we
2:38 process information. It's where we make
2:40 decisions, where we talk to oursel. But
2:42 the crazy part about the conscious mind
2:45 is that it accounts for roughly about 5%
2:47 of our cognitive activities throughout
2:51 the day. And so it's it's very limited.
2:52 And it's just basically like, okay, tell
2:54 me what to do and I'll do it. Okay, tell
2:56 me what to do and I'll do it. And so you
2:58 might ask yourself like, "How how is it
3:00 only responsible for 5%. I know all of
3:02 the thoughts that I'm thinking
3:04 throughout the day." Well, no, you
3:05 don't. You know all of the conscious
3:07 thoughts. And so this is why we can
3:09 often really struggle when we are trying
3:11 to change ourselves and we're trying to
3:13 change our habits and we're trying to
3:14 change our thought patterns is we are
3:17 only mostly aware of our conscious mind.
3:18 Our and our conscious mind can only
3:21 handle so much at once. And we normally
3:24 do not slow down enough to analyze our
3:27 subconscious. Most people keep so busy
3:30 that they don't slow down enough and sit
3:33 in silence and just shut up for a little
3:35 while so that they can actually start to
3:37 analyze their subconscious mind to
3:40 analyze their patterns that they have
3:42 that are happening below the surface. If
3:45 you want real change, you can't just do
3:47 it with the conscious mind. You have to
3:49 dive into the subconscious. And so when
3:50 you look into the subconscious mind, so
3:52 let's talk about the subconscious mind
3:54 for a second. So the subconscious mind
3:58 is responsible for approximately 95% of
4:00 our mental activities. It operates automatically.
4:02 automatically.
4:04 It stores memories. It stores your
4:06 beliefs. It stores your habits. And you
4:09 usually operate off of those things. You
4:10 know, sometimes it'll just be an
4:12 immediate action. You know, like you
4:15 know, um to when the stove is on to
4:17 avoid it with your hand. You don't have
4:18 to consciously think, I don't want to
4:21 put my hand on the stove. No, your your
4:22 brain knows that. You've you've been
4:24 burned before in different ways. You
4:26 know, to avoid that. But the most
4:27 important thing that it's responsible
4:30 for is for regulating your emotions and
4:31 also carrying out the majority of your
4:34 daily tasks because they found that
4:35 psychologists have found that
4:38 approximately 50% of what we do is
4:40 basically on autopilot. Like we're not
4:41 really paying attention. If you've ever
4:43 driven home from work and you were going
4:45 to stop and get some milk and then you
4:46 get home and you're like, "Oh my god, I
4:48 didn't even stop and get milk." And
4:49 you're like, "Wait, I don't even really
4:50 remember driving home." Yeah. Because
4:52 your your subconscious mind, your your
4:55 autopilot was working. And so our
4:58 subconscious has a massive massive
5:00 impact on our lives. And very rarely do
5:02 people actually dive in and try to focus
5:04 on it. And so it's really important for
5:06 us to focus on reprogramming this part
5:08 of our mind if we want lasting change
5:09 because that's where our habits that's
5:12 where our beliefs are all stored. And so
5:14 there's there you have to understand
5:16 that there's throughout the day millions
5:19 of bits of processing happening every
5:22 second in your mind below your conscious
5:24 thought of hey maybe I should go and
5:26 pick up coffee on the way to work.
5:28 Right? That's your conscious mind. But
5:30 below that there's millions of bits of
5:31 processing happening every single
5:34 second. below that conscious mind, below
5:37 conscious, subconscious. That's what it
5:38 means. So, if you're not paying
5:39 attention to it, you usually don't even
5:41 notice the subconscious. And sometimes
5:44 your brain will say, for instance, react
5:48 to a person or a location or a smell and
5:50 you didn't even notice it happened until
5:51 after it happens. And you're like, "Oh
5:53 my god, I didn't even notice that I just
5:54 did that."
5:57 your subconscious reacts and then a lot
6:00 of times your mind, your conscious mind
6:02 catches up. A lot of times it's an
6:04 immediate thing. It's an immediate
6:06 thought, automatic thoughts, automatic
6:08 feelings. And then your mind, your
6:10 conscious mind is like, "Oh, okay. I see
6:12 what we just did." Like if I tell you
6:14 right now, focus on your right thumb.
6:17 Your brain was processing your right
6:19 thumb this entire time I've been speaking,
6:20 speaking,
6:23 but it was filtering it out so that you
6:24 could be listening to me. So you be
6:26 thinking of something else, so you could
6:27 be driving your car. It wasn't thinking
6:30 about your right thumb. But when I tell
6:32 you right now, hey, think about your
6:33 right thumb. You can go from
6:35 subconsciously processing, your brain is
6:36 processing your right thumb at all
6:37 points in time. It's just filtering it
6:40 out to now you can actually start to pay
6:42 attention to it. And so really what you
6:43 have to understand is the mind. And so
6:45 before we start to change our mind,
6:47 we've got to understand the conscious.
6:47 We've got to understand the
6:50 subconscious. Once again, subconscious
6:53 is 95% of our processing throughout the
6:56 day. That's 19 times stronger than the
7:00 5% conscious mind. And so you've got to
7:01 start to understand it to change your
7:04 brain. Now, a lot of people, if you're
7:05 just newer in self-development, are
7:07 going to be like, "But I've been this
7:09 way my entire life. I just am this way."
7:10 Well, you can change yourself at any
7:11 moment. You can change your brain at any
7:12 moment. And there's a science behind it.
7:14 It's called neuroplasticity.
7:16 Neuroscience has proven that our brains
7:19 are not hardwired forever. The phrase
7:21 you can't teach an old dog new tricks is
7:23 you can teach an old dog new tricks
7:25 might take longer because it's an old
7:27 dog and an old brain, but anyone can
7:29 learn and change themsel at any moment.
7:31 So, we have to understand that. Um, and
7:34 so the the changing of your brain and
7:37 the adaptation of your brain is known as
7:39 neuroplasticity. Uh, it is super
7:41 important. I have an entire chapter of
7:43 it in my book, Level Up. It's chapter
7:45 11, where I literally dive into
7:47 neuroplasticity and how to actually
7:50 change your brain. Um, and and when you
7:51 change your brain, it means that your
7:53 brain can form new connections and
7:56 reorganize existing ones. And so what
7:57 that does is that allows you to learn
7:59 new skills. It allows you to change your
8:01 habits. It allows you to change your
8:03 limiting beliefs, anything that that
8:05 might be existing. And so, like, if
8:06 you're a negative person, like I used to
8:08 be a very, very negative person. Um, and
8:10 I hated I was very pessimistic. I could
8:13 find the holes in anything and and I
8:16 just didn't like being that person. And
8:17 for a long time, it was just very easy
8:19 for me to be negative. Something would
8:21 pop up, I was just an I would be
8:23 negative, whatever it was. And I
8:25 consciously had to take years of trying
8:27 to change it, trying to reprogram
8:29 myself, trying to change it. And it's
8:30 really hard for me to be pessimistic at
8:32 this point. It's hard for me to not try
8:34 to find a silver lining in something, no
8:36 matter what it is that happens. And so
8:38 it doesn't happen right away, but it it
8:40 it allows you to be able to change
8:43 because uh in neuroscience, the most
8:45 famous phrase in neuroscience is neurons
8:47 that fire together wire together. Your
8:48 neurons just send electrical signals
8:50 between each other. And so when they say
8:51 fire together, that means send
8:53 electrical signals to each other. So
8:54 there's parts of your brain that are
8:57 quote unquote the negative alleys that
8:59 are just very easy for your brain to go
9:01 down that alley. And so you might not
9:03 really have much of a positive alley for
9:04 your brain to go down. But if you start
9:05 working on it and trying to find the
9:07 good and trying to find the good and
9:08 trying to find the good and stop paying
9:09 attention to the negative, it'll
9:11 actually weaken the signal between the
9:12 negative neurons, quote unquote,
9:14 negative neurons, and start
9:15 strengthening the signal between the
9:17 positive neurons, which over time, doing
9:18 it over and over and over again,
9:20 repetition is a very key part to what
9:21 we're going to be talking about here
9:23 today. If you do it over and over and
9:25 over again, it makes the actual quote
9:28 unquote positive neurons, the positive
9:30 alleyways, uh, much stronger than the
9:33 negative ones over time. So you might be
9:35 sitting there and say, "So Rob, we can
9:36 change our brains through neuroplasticity.
9:37 neuroplasticity.
9:39 If we can change our brains through
9:41 neuroplasticity, can we like rewire our
9:44 brains for success or rewire our brains
9:46 for happiness or rewire our brains to
9:48 feel more love or more gratitude?"
9:51 Absolutely. You sure can. And we just
9:54 need to be very clear on what's
9:56 happening in our brain at all points in
9:58 time. We need to become very aware. Um,
9:59 and so we need to be clear on what
10:00 thoughts are going on in our heads, what
10:02 behaviors we have, what habits we have
10:04 that we need to change in order to
10:06 eventually change our lives. And so a
10:08 lot of times most people are just kind
10:10 of living their lives unaware. They're
10:13 kind of just uh walking zombies. They're
10:16 not aware and consciously in their self
10:18 as much as they could be. And so as you
10:19 start to bring this awareness, you start
10:21 to notice things about yourself that you
10:23 can change over time. But if we
10:25 consistently practice these new
10:26 patterns, our brains will eventually
10:28 adopt them. and they will become the new
10:30 norm. And so there's really three parts
10:32 to this before we go into the the the
10:35 repatterning um and exactly how to do
10:36 it. But there's three simple parts that
10:38 I always talk about, right? The first
10:39 thing is the awareness, right? Number
10:42 one, what do you want to change about
10:44 yourself? And what do you want those new
10:45 things to be? So you've got to become
10:47 aware. You know what? I'm negative as
10:50 hell. It makes and I'm I'm spewing my
10:52 negativity and vomiting my negativity
10:53 all over other people. I don't want to
10:55 be negative anymore. Okay. What do I
10:56 want to be? I want to be positive. I
10:58 want to be grateful. I want to be more
10:59 loving. Cool. That's awareness. Well,
11:01 now when you notice yourself start to
11:03 become more negative and pop up and be
11:05 negative in moments, awareness needs to
11:07 come back in. So you have to have the
11:09 awareness which is number one. Number
11:11 two is practice and number three is
11:13 repetition. So let me explain it and
11:14 then we'll we'll dive into it. So
11:16 awareness number one, two, practice
11:19 three, repetition. Awareness, what do I
11:20 want to change and what do I want to
11:22 change it to? When I notice myself go
11:24 down the alley that I don't want to go
11:26 down. Two, what is my practice? What am
11:29 I going to do to get myself out of that
11:31 old awareness that I was in or the old
11:32 patterns that I was in? And what am I
11:34 going to change them to? And number
11:36 three, repetition. I do it over and over
11:38 and over and over and over and over and
11:39 over again. Hundreds and hundreds,
11:40 thousands and thousands, hundreds of
11:42 thousands of times. And eventually, you
11:44 start to just repattern yourself. So
11:45 awareness. What is it that you want to
11:47 change? And you become aware in the
11:49 moment. Practice. What am I going to do?
11:50 So let's say that your awareness is that
11:52 you are very judgmental. You don't want
11:54 to be judgmental anymore. Okay, cool.
11:56 Well, then when I notice myself be
11:58 judgmental, what is my practice? And
11:59 I've said shared this with you before.
12:01 I've done this where I was found myself
12:02 being very judgmental. When I would
12:05 judge somebody, my practice was in that
12:07 moment, I would force myself to say
12:09 three things that were positive about
12:10 that person.
12:12 So awareness, I'm noticing that I'm
12:14 negative and I'm being judgmental on
12:16 this person. What is my practice that
12:17 I've already decided? I'm going to say
12:19 three positive things about this person.
12:21 And then three, so that's awareness,
12:22 practice. Number three is repetition.
12:23 I'm going to do it over and over and
12:25 over and over and over again every
12:26 single time I notice myself being
12:28 judgmental. So that's what you have to
12:30 understand. Awareness, practice,
12:33 repetition. Okay. Now, let's talk about
12:34 the techniques to reprogram your mind.
12:36 The first one is called cognitive
12:38 restructuring. Cognitive restructuring
12:40 is a technique that's used in cognitive
12:43 behavioral therapy, CBT. Uh that
12:45 involves identifying and replacing
12:47 irrational and negative thoughts with
12:50 the thoughts that you want. kind of like
12:51 what I was just saying right there with,
12:53 okay, I've noticed that I'm judgmental.
12:55 Now I need to replace with what I want.
12:58 And so this process helps you um
13:00 recognize the impact of your thoughts
13:02 and the patterns that you have on your
13:05 emotions, on your behaviors, on the
13:08 world around you, and really starts to
13:10 um equip you with the tools that are
13:13 necessary to challenge and change those
13:15 patterns. I've said this many times in
13:17 the podcast, but when you notice a a
13:19 thought come into your head, get really
13:20 good at challenging that thought. Like
13:23 test the validity of that thought and
13:25 just start to challenge yourself. Try to
13:26 see the other side. Try to play devil's
13:28 advocate for the other side of where
13:30 you're normally thinking. And so when
13:32 you start to to do um cognitive
13:34 restructuring, it's here's something
13:36 I've noticed about myself that I don't
13:38 want anymore. I'm going to identify them
13:40 and I'm going to replace them uh in the
13:42 moment when I notice them pop up with
13:44 the thoughts that I want. I'm gonna do
13:46 it over and over and over again. And
13:48 there are tons and tons and tons of
13:49 studies that have shown the
13:51 effectiveness of cognitive restructuring
13:54 in treating variety of of psychological
13:57 disorders. So like depression, anxiety,
14:00 uh obsessivecompulsive disorder. And so
14:01 when you actually start to get really
14:02 good at practicing cognitive
14:04 restructuring, you can reprogram your
14:07 mind to think whatever it is you kind of
14:10 want more positively, less judgmental,
14:13 more loving, more more grateful, which
14:15 in turn is going to give you a greater
14:17 sense of confidence and makes you more
14:19 likely to take action. Uh which is a
14:21 cool part about it. So you can't always
14:23 control your first thought, but you can
14:24 always control your second thought. And
14:26 if you change your first thought to your
14:27 second thought over and over and over
14:28 and over and over again, hundreds and
14:30 hundreds and thousands of thousands of
14:32 times, eventually that second thought
14:34 takes the place of that first thought.
14:35 So let me say that again. You can't
14:36 always control your first thought
14:38 because that's an automatic thought.
14:40 Cognitive behavioral therapy calls it
14:42 ants, automatic negative thoughts. But
14:44 you can always once you become aware of
14:46 your first thought, control your second
14:48 thought because the first thought is
14:50 usually subconscious. The second thought
14:52 requires conscious decision-m in that
14:54 moment. So, like some people I've talked
14:55 to before in coaching, they're like, "I
14:57 everything up. I always screw things
14:58 up." Right? And you start to feel down
15:00 on yourself when you think that. Well,
15:02 take a take a step out of your own head,
15:04 look at yourself and say, "Is that
15:06 thought of I'muck everything up? Is that
15:08 thought going to support me in doing
15:10 what I want to? Is it going to support
15:12 me in growing my business to a million
15:14 dollars this month?" No. Okay. Replace
15:16 it with three pieces of data that show
15:17 that you're not a failure. Okay. Let me
15:19 take a step back. Let me let me And once
15:20 again, this is awareness and this is
15:22 practice. It takes a little bit longer.
15:24 This is why most people don't do it.
15:26 Okay, I've noticed that I, you know, had
15:28 this thought if I everything up, that's
15:29 not going to help me get to where I want
15:31 to in life. I need to replace that
15:34 thought, that first thought, with three
15:35 pieces of data that show that I'm not a
15:38 failure. Okay, number one, I graduated
15:39 in the top 20 of my high school. Okay,
15:41 cool. Good for you. What's the second
15:43 thing? Um, I had a goal of losing 20
15:45 pounds last year and I did it. Awesome.
15:48 I am a incredible father. Okay, perfect.
15:50 You're doing great. There you go. That's
15:52 cognitive restructuring. You identify
15:54 the bad thoughts when they come up and
15:57 then you replace them. If you want, you
15:58 know, imagine your mind being a garden.
16:00 You're the only one that can be tending
16:02 to this garden. You've got to pull the
16:05 weeds. Whenever the weeds pop up, you've
16:06 got to pull the weeds. And that's what
16:07 we're doing. So, that's the first thing
16:08 is cognitive restructuring. The second
16:11 thing is visualization, right? Let's be
16:14 real. Visualization seems corny. You
16:15 close your eyes and you think about what
16:17 it would look like and feel like to
16:20 achieve your dreams. Okay, hippie. Cool.
16:22 But science has shown many times over
16:23 and over again this stuff actually
16:26 works. Visualization is extremely
16:27 powerful tool that can be used to
16:30 reprogram your subconscious mind. Once
16:33 again, the one that controls 95% of your
16:35 thoughts and feelings. So it involves
16:38 creating mental images of whatever it is
16:40 that you want, the goals, the actions,
16:43 and then feeling it in your body in this
16:45 moment. How proud of yourself would you
16:47 be if you did that? Right? So you first
16:48 have to know what you want in order for
16:50 you to visualize it though. So like I've
16:52 always given the example many times of
16:54 of me and my girlfriend at the time now
16:57 wife going to Italy. But I visualized it
17:00 every single day for 6 months and then
17:03 we were in Italy in 6 months. I was like
17:03 we're going to be there. We're going to
17:05 be there. We're going to be there. So I
17:06 did it for 6 months and then we ended up
17:09 moving there for 6 months. And so you
17:11 know visualize that house that you want
17:13 on the beach. How proud of your like
17:15 feel in your body how proud of yourself
17:16 you would be if you did that. Visualize
17:18 yourself, you know, traveling to Spain
17:21 with your children and going and seeing
17:23 the Sigraata Familia or whatever it is
17:25 that you want to go and see with them.
17:27 Like visualize yourself there with the
17:28 people that you want to be there with
17:30 over and over and over. Like you don't
17:32 sit down and visualize once. You do it
17:34 every single morning until you're
17:36 basically brainwashing yourself into
17:38 believing that it's possible. Because by
17:40 visualizing ourselves achieving the
17:42 goals we want, we train our ourselves to
17:44 basically believe that it's possible.
17:46 Because all too often you're just
17:47 believing that it's not possible. And
17:48 that's why you're not taking the action
17:49 that you could. So when you're
17:51 visualizing it over and over and over
17:54 again, you believe it's possible, which
17:56 in turn increases your motivation. You
17:58 work towards harder towards it. You
17:59 become more committed and you actually
18:01 achieve what it is that you want. And
18:03 it's shown over and over and over again
18:05 that more often than not, we just don't
18:07 believe in ourselves. And so this is a
18:08 way that we can start to believe in
18:10 ourselves and brainwash ourselves into
18:12 actually believing it's possible. And
18:14 there's scientific studies that have
18:15 shown over and over again that
18:17 visualization improves performance in
18:20 almost any part of life. You know,
18:21 there's a study that was published in
18:22 the Journal of Applied Sports
18:24 Psychology. They found that athletes who
18:27 practice visualization um experienced
18:28 significant improvements in their
18:31 performance. Um and so like participants
18:34 used uh imagery as a pre-performance
18:37 routine and those that actually used it
18:39 showed the greatest improvement in their
18:41 in in this case was golfing performance.
18:43 And so they they had them visualize
18:45 making the putt over and over and over
18:46 again. And then they went out and the
18:48 people who had the greatest improvement
18:50 were the ones who visualized making the
18:52 putt. So that's number two. And number
18:54 three is affirmations. Affirmations are
18:55 just statements that you say to
18:58 yourself. You are constantly affirming
18:59 yourself in some sort of way all the
19:01 time all day long. Question is are they
19:03 positive affirmations? Are they negative
19:05 affirmations? And you repeat them over
19:06 and over and over again. you actually
19:08 start to reshape your reshape your
19:10 subconscious beliefs and your thought
19:13 patterns, you know, and if and all day
19:15 long just do them after you brush your
19:16 teeth. Do them every single day. In the
19:18 morning, you do them right after brush
19:19 your teeth. In the evening, right after
19:20 brush teeth, do them. Find out the way
19:23 what do you want to say to yourself.
19:25 What is the the new thought patterns
19:27 that you want in your head? because
19:29 research on the effectiveness of
19:32 affirmations revealed that uh it leads
19:35 to improvements in self-esteem into uh
19:37 stress reduction and overall well-being.
19:38 And there was a study that was published
19:40 in the journal of psychological science
19:42 that found that participants who engaged
19:45 in self-affirmation activities exhibited
19:47 increased activity in the brain regions
19:49 associated with self-referential
19:52 processing which is uh means the you
19:54 know the way that you think about
19:55 yourself and the way it relates to the
19:58 outside world and the evaluation of that
20:00 and the results show that affirmations
20:02 have a profound impact on the mental
20:04 state and contribute to a more positive
20:06 outlook for people. So you have to
20:09 brainwash yourself in in in visualizing
20:11 what it is that you want and also
20:12 speaking exactly what it is that you
20:14 want. So you could brainwash yourself
20:15 into believing whatever it is that you want.
20:17 want.
20:18 I mean we've basically all been
20:20 brainwashed to believe what we currently
20:21 believe. Why don't we now take control
20:23 of our own brainwashing and why don't
20:24 you just brainwash yourself into
20:25 believing what you want to believe into
20:28 doing what you want to do. So
20:30 essentially cognitive restructur uh
20:32 cognitive restructuring, visual
20:34 visualizing and affirmations are you
20:37 brainwashing yourself. You've been
20:38 brainwashed by everything that's ever
20:41 happened to you. Now this is your
20:42 opportunity for you to take control and
20:44 actually start to brainwash yourself so
20:47 that you can reprogram your brain the
20:49 way that you want to be. Hey, thanks so
20:51 much for watching this video. Based off
20:54 of what you watch, YouTube thinks that
20:55 you should be clicking this video and
20:57 watching this one next. And if you want
20:58 to subscribe so you don't miss any more
