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