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What I learnt from the video: 1. Lack of motivation is not the problem, distraction of motivation is. 2. Acting quick when these distractions come to the mind is important to maintain consistency. 3. Common reasons for distractions include the mobile phone notifications 4. Ugh field. Outside this video I also read about the “5 second rule” where we must push ourselves on to the task within 5 seconds even before flinching, procrastination seeps in. 5. Your video editing is really good

whenever I'm very nervous, stressed out, or anxious I will always end up binge-watching a TV show, watching a movie, or playing video games to avoid thinking about it. with time I discovered that does more damage to my mental health than good, so now I deal with whatever is making me feel this way, process it, and let myself really feel it. with time I start feeling better and am ready to deal with the situation at hand.

I swear to god this video just droped on right time, currently struggling with this... You're a life saver Liz!!

The use of the phone/devices or binge watching shows to avoid negative feelings that a task comes with is so real! Im a med student and I started analyzing how whenever we have a test coming up,my classmates and I arrive at school the day of the test (usually hours before) to “study” and everyone ends up on their phone the whole time whether scrolling,playing,etc but from a place of anxiety,trying to avoid the fact that we have an exam a couple of hours later

Eliza, my therapist said I have adhd, asked me to get a diagnosis. I have been stuck in life at same spot for ten years. Failing an exam repeatedly while fully aware what my dream and potential is. But access to a good psychiatrist who can handle adult adhd is rare af in my country. So just letting you know, I have a section dedicated in my diary to your videos. Taking notes and applying them to my life so I can stop racing a car without brakes. Idk if you have adhd, but these videos are very adhd friendly.

I really like your content, but I must admit that as a non-native English speaker, it gets hard for me to understand some words you're saying, so I would love it if you could give us subtitles in English as it would make your videos a lot more accessible. Thank you for all the dedication to these videos, I really enjoy them!

Things I learned 1. You don't lack motivation, you're just distracting motivation by distracting your attention. 2. Write down any distraction or thought to avoid distracting motivation. 3. Having notifications on while working decrease IQ by 10. Thinking that you have endless or more motivation helps to perform better, and increase IQ by 10. 4. Jump immediately to planing and avoid feeling 'Ugh'. Planing immediately, will get rid of 'ugh' feeling. What came to my mind is (Noa's video on KZfaq 'Noa's genius secrets' by lessons from anime) noa's way to plan, working backwards from a goal. I think it makes the first step so easy that you don't feel 'ugh' feeling. 'The bigger the negative consequences the bigger, quicker and stronger the ugh feel will be developed' Elizabeth Filips. 5. Bottom up is you feel what you need now and you do it. Top down is when you feel a thing you procrastinate. I don't think I got this point correctly

Me: Turns on KZfaq before work despite knowing better Elizabeth: uploads a video telling me not to Well played.

Who else was shaken when she mentioned people dying of dehydration due to video games!🤯 I loved the deep dive into attention, motivation and procrastination, Elizabeth. What I loved most was how you made those complex concepts super easy to put into action, which, honestly, was super refreshing to see. So many fantastic points were made, but what stuck with me was the connection between motivation, attention, and that "UGH field": motivation is depletable and it usually follows your attention, how even the thought of the task will cause the flinch, leading you to procrastinate. Thank you for sharing such well researched content! Lastly, a special shout out to your video editing skills, haha. Looking forward to more content!

Thanks. With much respect, I am never, ever, EVer bored. Perfectionism leads to paralysis so, I am always overwhelmed then, fearful then, paralyzed. I always appreciate your ideas. Cheers.

That’s why meditation is life saver ❤

1. Thank you for putting out your ideas quickly...others often overexplain concepts while speaking very slowly. I usually turn them off or do another task waiting for them to move on to the next concept. While it may sound odd, I had to pay attention to your video to keep up...and for me that's a compliment. 2. You mentioned writing down distracting thoughts. Clearing the mind of thoughts by putting them in a trusted and easily retrievable place is a great point. It's a fundament of GTD, the concept of the "parking lot" in meetings and the 2nd brain concept. It so helps for deep work: meditation, martial arts, creation etc. David Allen's "The mind is for having ideas not holding them." I've found that my mind can create novel ideas and connections when not burdened with remembering to harvest oyster mushrooms or refilling a near empty paint container. Have you found other uses of this approach aside from GTD, meetings and 2nd brain? 3. You mentioned the "Ugh field". I know of 3 applicable examples below. Have you found other disciplines that align or don't align with these examples? Disciplines that don't align might be most interesting. Fear of thinking of a project especially when you're a perfectionist can be helped by "chunking". Make a plan (making Decision-making "Bottom-up"), but that plan can be broken down into small enough steps that those steps become emotionally divorced from the larger project. a) e.g. Write the great "insert nation" book can be daunting, so often avoided for lifetimes especially when social media dopamine hits are at hand. "Get a pen", "Write down the first thing you thought of upon waking" tend not to have the trepidation of the large project, are steps to that project and can build momentum. b) I think the act of planning that you mention is a form of these smaller steps. I haven't noticed that planning activates the performance anxiety at all compared to the first stroke on a blank canvas. Possibly contributing to this is that you can change plans with little consequence compared to a permanent mark on your canvas. c) The concept of Agile in software development may help. One of the concepts is to delay taking irreversible actions until there is nothing of more value available. e.g. sketch a portion of your masterwork on scrap, prototype a mechanism for your moving sculpture, create a plan...all can be done without notable consequence and advance knowledge, skill and the bigger project. Because their consequence is low compared to something irreversible, the trepidation is lower. Often once they're done, the activation energy to complete the irreversible task is lower due to the preparation and emotional momentum. 4. The idea of distraction from network attached devices certainly is at the forefront currently. I haven't seen any conversation on having a goal so compelling that electronic distractions aren't interesting by comparison. As an artist, have you seen this explored? Personally, having such a goal and a methodology to reach it makes social media/streaming entertainment etc. just one of those things I put on a list to get to someday...with so many more compelling tasks coming first.

I swear I had to skim through dozens of youtube videos to finally find this which is giving actual new perspectives and insights. That flinch moment makes so much sense and I love that you showed us how to deal with that in a way that actually works instead of either saying "just do it" oer "go to therapy to resolve the ugh field entirely" which are both technically true but not helpful for dealing with stuff at this very moment. For sure will look into your other videos, too!

Can't wait for 1 Million Subscribers Elizabeth😀♥️

our brain seeks curiosity & always wait for its next stimulating challenge, otherwise it lead us to the path of never ending procrastination;

Your voice is not annoying, it's the "staccato" style of speaking that is distracting to me sometimes. Other than that your voice is lovely!

I’m in my nursing bachelors program and the material is very dry and it requires a lot of motivation for me to complete assignments while also working 12 hr shifts. So this video is very helpful! Thank you !

I relate a lot when you gave the example of someone with a chronic illness, it always frustrates me when I don't do something that I am actually motivated to do and is very important. The ugh field sounds a lot like adhd paralysis or pathological demand avoidance, always interesting and helpful to learn about these things, thank you for sharing ❤

omg elizabeth, this intro is everything!!!!

When I had my job I noticed that I felt more motivated (yet anxious) to do task and I also noticed my overall life was better because I was forced to be in the present.

I just identified this as a problem yesterday- this video came exactly on time!!

You always bring such interesting topics to the table 👏🏻

You gave me so many aha-moments because I never understood these situations I'm in sometimes where I lack of motivation or I just move away annoying tasks that I have to do. Thank you so much for your videos.

You are so inspiring to me! Your videos are so relatable, they make things click in my head and helped me as much or even more than the DBT trajectery that i’m on right now. I cannot recommend you enough to all the people I meet in therapy. You give me the courage to keep learning and working on myself ❤ love you!

I needed this so much right now. I'm preparing for my law school final exams in a few weeks. I also have ADHD and an insane amount of work to catch up on. This video was exactly what I needed to reframe my thinking and keep moving forward. Thank you so much for creating this content.

I saw this video while procrastinating, but hey, it was all I needed to hear. Thanks, Elizabeth

Can I just say how much we appreciate the insane quality of your videos and the amount of work that has been done for the animation, music, pacing etc is absolutely wonderful. I remember that people used to asked you to speak slower in your videos and it brings me so much joy to see you pay attention to the comments as well. Thank you as always Elizabeth for the amazing products.

Perfect timing, while I used this video as procrastination I am grateful for the timing anyway-it really hit home!

Great video. I absolutely love your content, it’s been a big game changer in my life. 💜

Another great video. Great job! Congrats on 888K followers, you're so close to 1M!!

One of the best quality content creators on youtube👏🎬✨

i like her videos because i don't have to speed them up. i even sometimes pause them to think about the ideas, which is a good thing.

Hi Elizabeth, I just want to deeply thank you for the tips I have learned from your videos. My life has been a chaotic mess. After watching a few of your videos my mind started to straighten out what I was not focusing on and procrastinating on. I have formulated a plan on how to tackle my obstacles. I have learned so much. I cannot wait to learn more and see what else can be achieved. Thank you, Tanya

I mean this when I say "I never comment" but your content is not only so timely but very educational, informative, practical, and necessary. The added visual cues and imagery are very engaging and help for visual learners. Thank you! :)

This has got to be my favourite channel in this category. The visuals make it easier to retain when you're explaining and I appreciate this kind of help as someone who doesn't find the typical advice (build habits, just focus, stuff like that) hasn't been very helpful. Appreciate you!

The Ugh Fields segment was a real eye opener. I have a number of tasks in my professional life that I just realised through mostly negative self-talk I have taught myself to recoil at immediately but didn't quite understand why until it was presented this way.

this is confirming a lot of things i already suspected, like taking the most random notes immediately and putting effort into actually finding the source of my demotivation. suffering from burnout and being unable to work at all for three years made me discover them naturally. needless to say, i'd have much preferred other circumstances 😅 as always, your excellent research and flawless presentation (thanks so much for not doing speeding down of your voice again btw! as i said before, don't let anyone tell you your voice/manner of speaking are any less than perfect! being unusual is NOT a bad thing ❤) blew me away and very much boosted my motivation to keep on doing those things and even more. and having all the terminology you found/used now also makes it so much easier to share them too 😊 p.s. my notes have actually started to be much less random since i got a notebook with three sections, which i pretty quickly started to use for either a) neutral things to remember b) inspirational/creative stuff, and c) venting frustrations. it works extremely well for me ❤ oh and p.p.s. also highly recommend pocket sized notebooks with pretty covers and a means to attach a pen - and using ballpens with heat-eraseable ink.

This is so helpful. I was struggling about things that stressed me out and my reactions to them, instead of solving them, were usually watch something that’s fun to numb myself. I knew the only way to escape the situation is to confront those jobs but I just can’t… I will definitely try to at least do something might help me get into the mood of working😭

THIS IS THE MOST RELATABLE VIDEO I'VE EVER SEEN

Delving into the world of deep focus and why your brain needs understimulation. Your insights are a revelation on the importance of a quiet mind. Time to embrace the power of focus and create a space for mental clarity.

I started to deactivate my wifi when i´m about to clean my apartment. That helps a lot with procrastination.

Your voice isn't annoying. Love your accent and thanks for clueing me into top down vs bottom up processing.

Whatever you explained, I've found it deeply correct with my experience.

You're right on time to save me. Thank you so much for making this video!

Dang that is a very well made intro. Love to see you trying something new

The only channel that gets to the bottom of the issue! Thanks for the wonderful explanation, this really helps me realize exactly what I need to do to regain focus!

I'm recovering (very well!) from brain damage and this had a profound positive impact on me this week. I haven't worked this well in a long time and I didn't realize how badly my phone was hindering recovery. I know that sounds dramatic, but thanks

Something that stood out for me int he video is ‘Bottom-up processing’ as being present in the moment, acknowledging context and arriving in the body, how do I feel and Elizabeth Filips recommends to respond to this felt-sensation. For example noticing tension in jaw and hands and hunger therefore, asking what the sensations need.

Thank you!! The first person not only telling me to delete the instagram app from my phone. The app is not the problem - yeah, of course it is not helping, but I can procrastinate work even with my laundry.😂 This was well explained and seems to make sense to me.

I love these videos, and this is up there with Elizabeth’s best, but what strikes me about it is how this is the kind of person I want to talk to in person, not just watch on a device! Face to face conversation with really clever people is the best.

Hi Eliza, glad to watch your great content.Thank you for sharing.🌹

dude i think your videos have gotten even better

I was thinking of the same thing on the dice but I was thinking of 12 sided and they were more nasty outcomes. Please keep up your good work. You're beautiful face makes my day a little bit more brighter.

I was waiting for this! 🤩🤩

Having that random element to the activity to get you out of your procrastinating funk is so helpful. There's dopamine stimulation in the "I wonder what I'll get" factor of the dice roll that makes it more desirable than having a preset list or one thing you do every time.

Beautiful, beautiful work of art! ❤

I LOVE your contents and the effort you actually made for these is insane, I'd appreciate cc (close caption) for next vids tho, regardless im always amazed by your editing style and how genuinely helpful your videos are! Cheers!

Havent seen your vids in a while as i havent been on youtube but holy crap ! Your quality has improved dramatically

The explanation and editing is brilliant

Thank you very much for doing these videos. They're very helpful to me in such a deep way

Thank you a million times 🎉 this video is everything i need to achieve all my goal. Starting my days watching this video 👍

Just wanted to let you know your thumbnail for this video really pulled me in. Your content is great!

Oh, changing desk setup... i rearrange furniture in the house sometimes as a procrastination of just cleaning the house

Thank you for your efforts in gathering and presenting these information to us . I needed this . Love from India 🇮🇳❣️.

im hooked i could watch you forever and ever!

I like the way you edit your video, it's pleasant to watch! You're so talented! Thank you for making this video and for your researches, I learned a lot of things, you helped me a lot !

Elizabeth i love your videos so much! thank uuu!

What would I do without you ? Every video is life-saving. Thank you so much for your work and WOW your editing is amazing

Thank you so much 😭😭I have my finals in under a month and you perfectly describe my situation

This really resonates with me. I think hearing and understanding these theories may help my productivity. Great video.

your videos are so well done and fun :) i think you're just brilliant!

I ususally watch videos in 1.5x speed to save time. May be telling of the kind of stuff i watch, but anyways... My point is that this video is different. Very well researched, planned and executed. top notch content! 10/10

No more watching KZfaq, thanks hun!

Thanks for showing your books ❤❤❤

Elizabeth I love your videos.

I love thiiiis!!! Thank you Elizabeth ❤❤❤

This video is just beauteously edited, istg!🤩

I thought i was watching at 2x or something lol. Haha i really needed to pay attention to understand what you were saying. You didn't repeat the same things i keep listening from other youtubers. Glad i found this today.

This is amazing! Wow! I LOVE your channel! It's so unique and interesting and educational and helpful for people. Well done! And your backdrop is awesome! I love the artwork and books. 🙂 Subscribed!

you are amazing , thank you for this video and every other great video of yours!

broo THANK YOUUUU FOR THIS

The story-telling is getting more expressive Ms Filips :-)

The artistic curation of your videos is genuinely amazing! How do you realize all the animations in real time? I am especially interested in the hand-drawn parts

Thanks for motivating 😊.

You videos really helped me out not only in making my life organized and I became better at maths and physics not only that but i used some of your videos to program an ai the video where you mentioned how we remember things

Thanks for introducing the Milanote, it brings back memories when I had to design connection points for Max Weber's timeline, this (that) software is so useful yet was forgotten by me.

Always great hearing from you! Steve, State of Mississippi, USA

I love your channel so much

Nicely put liz 🤘🏼

I have only watched your 1 video and subscribed immediately because I really like your content and your way to understand things to us is really unique 😊😊❤

Thanks for a lot!! these days I have been through the problem like the video said. I learned a lot from this video. Hope it will help

I was loving your video but I got distracted by the ad and started building a milanote board 😂 the irony of it all. Thank you for the advice and direction 😊

you make gems literally, thank you :)

GIRL your video quality is almost that of a movie!!!

You helping me so much in my workflow, thank youuu. The fact that willpower is not an expendable resource, is really interesting for me. Thought the opposite until now I have the feeling that your vocal enhancer is set a little bit to high, so you sound sometimes a little bit robotic to me

Thank you for these videos

This video is perfect thank you so much

This is something I recently figured out. I learnt how much distress can come from underestimation and reflected from there. I really like the framing of top down and bottom up. It made me think, "What's the cause, not the side effect?" And it encourages in the moment reflection which is a massive skill to develop and provides a practical way to figure out ways to overcome it. I have a massive passion in learning different causes (frameworks) of distress and wellbeing/recovery, because i was never taught alternatives to biomedical and this gave me a broken brain perspective when i went through recovery. It's been incredibly confronting, yet super fascinating to reflect and consider the role of over-stimulation and technology on my health and quality of life.

I'm usually good at finish my work and own projects, but sometimes when I feel sad or something, its hard and at the same time becomes a good thing working and focusing and let that feelings go. One book I recommend for this thoughts on your video Liz, is The Shallows Nicholas Carr. Keep doing this please.