– English Lyrics

Lyrics & Translation

[English]

I was lost, lazy, and unmotivated until

I did this. What I'm about to share with

you today is a stepbystep formula for

how to not be lazy, to find motivation,

to discover discipline, and actually

make a shift in your life. Now, if you

don't, you can often get into the spiral

of feeling like you're ruining

everything. Let me break it down for

you. I'd wake up tired, scroll for

hours, lie to myself about tomorrow, and

still wonder why nothing in my life was

changing. I wasn't broken, but I felt

like I was wasting my potential every

single day. The truth is, I almost let

it all slip away. My purpose, my drive,

the people I love, what I'm about to

share with you pulled me out of that

spiral. And if any part of this sounds

like you, you need to hear it. Step

number one, lower the bar. Way lower.

The hardest part isn't doing the thing,

it's starting the thing. Set the

smallest possible action step. So small

it feels ridiculous not to do it. Now,

why should you lower the bar? Everyone's

always telling you to achieve more, to

think bigger, to do more. Why is Jay

telling me to lower the bar? Well,

here's the truth. We don't fail because

we're not capable. We fail because we

set the bar so high we never get

started. We imagine we need a perfect

plan, a perfect morning routine, a

perfect burst of motivation. But

perfection kills momentum. And momentum,

not motivation, is what actually changes

your life. Now, here's the psychology

behind it. It's something known as the

activation barrier. Behavioral science

shows that the hardest part of any task

isn't doing it, it's starting it. That

first moment takes the most mental

energy. So when you lower the bar, when

you make the first step laughably easy,

you bypass resistance.

Don't work out for an hour. Just put on

your shoes. Don't write 10 pages. Just

open the document. Don't eat healthy

forever. Just drink one glass of water.

Once you're moving, your dopamine system

kicks in. Effort itself becomes

rewarding. Action creates motivation,

not the other way around. I can't

express to you just how big a point this

is. The goal is to get started, to do

the smallest thing. If you're thinking,

I need to start a business. Well, the

first step may actually just be

registering a company or getting a

trademark on a name or building the

minimum viable product version, which

may start with a phone call to a friend

who could be a mentor. The point is to

write down what you want to build and

then write down every step to get there.

Almost thinking of it like a stepladder.

And just like a stepladder, you'll now

place one foot in front of the other and

then the next. Another reason why this

works is because it's called the tiny

habits effect. BJ Fog, a Stanford

behavioral scientist, found that habits

stick when they start smaller than your

resistance. When you make the bar low

enough to win, even on your worst days,

you train your brain to associate action

with success, not shame. That's how you

rewire self-belief.

Lowering the bar isn't giving up. It's

giving yourself a chance to show up.

Now, this affects your confidence loop.

Every time you follow through on

something small, you build self-rust.

And that trust becomes confidence.

Confidence isn't built by big wins. It's

built by micro promises kept. You start

to think, I can rely on me. And that's

how you shift from lazy to consistent,

from overwhelmed to grounded. And here's

the truth. We raise the bar to impress

others. We lower the bar to take care of

ourselves. One is performance, the other

is peace. When you lower the bar, you

start winning again. Not in a way that

looks good, but in a way that feels

good. And the real result, lowering the

bar isn't lowering your potential. It's

raising your consistency. And

consistency compounds into results that

perfection never delivers.

One of my favorite quotes is that you

should start so small it's impossible to

fail and then repeat it until it's

impossible to stop. This leverages the

ziganic effect. Your brain hates

unfinished tasks and will naturally want

to complete them once you start.

Momentum before motivation. Remember

action before enthusiasm.

Just take one step forward. One small

step. Do the easiest thing you can. Do

the simplest thing you can. Do one

thing. Not everything. Just one thing.

Step number two, focus on building a

ritual, not a routine. Routines rely on

willpower. I remember times in my life

where I just didn't have any willpower.

I would just feel like I would break

down even before starting. Rituals are

different. They rely on association.

You do the same cue before the same task

every day. Same place, same playlist,

same coffee mug. For me, I know that if

I listen to meditation music from the

moment I wake up, I can now lock into my

meditation quicker after brushing my

teeth and having a shower. I know that I

work out straight after meditating. So,

my brain and body are already prepared

and ready for that. Over time, your

brain links that cue to productivity

through classical conditioning. It's

Pavlov's dog, but you're the dog and the

bell. One creator lights a candle before

writing. The brain learns candle equals

focus mode. The point is that you're

creating a cue that leads you to that

activity. I'll give you another example.

You get home from work. You walk in

through the door and you have jazz music

playing because jazz music tells your

body it's time to relax and calm down.

Otherwise, you walk into your home and

you're still carrying all of that energy

with you. That simple cue can make a

shift. I remember one of my clients

telling me that they loved leaving their

yoga mat already rolled out next to

their bed so they could literally roll

off their bed and onto the yoga mat and

start practicing yoga. Other people

leave their shoes by the door, their

running shoes, so that they remember to

put them on and go for a jog, go for a

walk, or maybe even a long run. What

does this do? It makes the Q and the

association

easier for you to follow through. Right?

If you have your vitamins and

supplements right near your breakfast

every day, you're more likely to take

them. If you have them in a ball or a

jar that's somewhere else in your

bedroom or in your house, it's going to

take you forever to get there. How can

you make it easier and simpler on your

brain and your body to make the shifts

you want to make? Step number three,

break the dopamine addiction cycle.

Laziness often isn't lack of motivation.

It's dopamine burnout from cheap

rewards. Scrolling, snacking, streaming.

The reason these are cheap rewards is

that they feel good in the beginning but

they feel terrible afterwards. This is

known as something called rajas or the

mode of passion in the Bhag Gita. When

you do things in the mode of passion,

they feel amazing at the start but they

feel like poison in the end. We all know

what that feels like when you've wasted

so many hours scrolling. You've just

been eating junk food for the whole

weekend. You've flooded your reward

system with micro hits. So, real work,

which pays off later, feels impossible.

Here's what I want you to try. Do a

24-hour dopamine detox. No endless

scrolling, no junk food or background

noise, no passive consumption. Your

brain resets sensitivity to effort and

reward. Suddenly, reading, writing, or

lifting doesn't feel like pushing a rock

uphill. And you'll actually notice how

even your taste buds changed. I've

noticed that if I go a week without

sugar, my taste buds are rewiring. If

you go a week without junk food, it

doesn't even taste as good afterwards.

Because what we have to recognize is you

have to notice what's numbing you. Ask

yourself, what do I reach for when I'm

bored, anxious, or tired. That's your

cheap dopamine. Usually your phone,

snacks, or endless scrolling. You can't

change what you don't notice. The next

thing you need to do is do that 24-hour

detox one day. No social media, no junk

food, no background noise, just a reset.

And you'll be amazed how quickly your

brain gets quiet again. Here's a tip.

Delete the apps for a day. Not your

accounts, just delete the apps. Lower

the barrier to starting. Remember that

point number one. The next thing you

have to realize is we have to replace

the quick hits with real ones. One of

the biggest mistakes we make in habit

change is we try to cut out the bad

stuff, but we don't replace it with

anything. When you cut the fake

dopamine, you need real reward. Move

your body instead. Cook something. Walk

outside. Call someone. Don't forget that

point. You want to do activities that

feel good after, not the ones that feel

good before. Cheap dopamine numbs you

now and drains you later. Real dopamine

costs you effort but gives you energy.

[clears throat]

It's so interesting to me how so many of

us are numbing ourselves from pain. The

escape rather than elevating energizing

and being able to cope with it. Step

number four is add friction. Just like

we wanted to make good habits easier,

make bad habits a little harder to do.

Keep your phone in another room while

you work. This has worked wonders for

me. When I'm trying to go do deep work,

I will be on my laptop, which is not

connected to any of the apps, and I will

leave the phone in my bedroom. This has

transformed my life. Truly has

transformed my life. I can actually do

deep work again. I can actually sit

there and write and process my thoughts

without something buzzing every 15

seconds and grabbing my attention away.

Don't look at your phone first thing in

the morning. You would never let 100

people walk into your bedroom before

you've brushed your teeth or washed your

face or put on makeup, but you will

happily let a hundred people walk into

the bedroom of your mind before you've

even woken up. It's like someone's

telling you to reply to this report.

Someone's telling you to reply to this

message. Someone's telling you what you

didn't do yesterday. Imagine everyone

crowded around your bed screaming and

yelling at you. That's what it feels

like. Turn off notifications.

Log out every night. If scrolling takes

five extra seconds, you'll do it less

because your phone is away. It's in

another room. It's that simple. And

look, here's the thing. I know it's hard

to leave your phone out the room. I know

it's hard to focus and do the work. I'm

not saying it's easy. It's actually been

built against us. The algorithm is

designed to target our flaws and

weaknesses. The algorithm's goal is not

to make you happy. The algorithm's goal

is not to make you successful. The

algorithm's goal is to keep you glued

and keep scrolling. It's going to keep

showing you things that are engaging.

It's going to keep showing you things

that it thinks are going to keep you

there because it kept your friends

there. That's how the algorithm thinks.

You're not going to beat it by

willpower. You're going to beat it by

distance. When you have distance from

this, you can actually detox.

The next step is to relearn boredom.

Boredom is not the enemy. It's a reset

button. Let yourself be bored for 10

minutes a day. No phone, no music, just

quiet. That's where your brain remembers

how to focus again. I remember you Noah

Harrari coming on the podcast and we

talked about maybe around five years ago

now, six years ago, the importance of

boredom. We have filled our spaces of

boredom with apps, with social media,

with distractions, not realizing that

boredom can lead to curiosity, rest, and

breakthroughs. Allowing yourself to

practice boredom for 10 minutes a day.

You're not reading a book. You're not

distracted by the television. You're not

on your phone talking to someone. To

truly do nothing for 10 minutes a day.

And notice how in the first day you'll

feel pretty uncomfortable. Day two, you

might actually be going crazy. Day

three, things will start to settle. Day

four, you might actually feel more

alert. Day five, you might have some

amazing ideas. Day six, you'll think,

why didn't I do this earlier? And day

seven, you will have reset yourself.

See, so many of us are making mistakes

in our life because we haven't reset.

We keep making the same mistakes again

and again and again because we've never

reset.

Allowing yourself to truly reset the

system. Think about your devices when

they've been overused, overworked,

overwhelmed. They need to reset to

refresh. Humans are the same. We do it

every night when we sleep. But we also

need to do it away from all of these

devices. The next step is reward effort,

not outcomes. You finished a task, take

a walk, stretch, write it down. Small

wins release dopamine, too, and train

your brain to crave effort instead of

escape. So many of us stop doing things

that are good for us because we don't

remember how good they were. You'll

remember when you went to work and there

was traffic, there was an accident, your

brain actually holds on to it. But when

the road was smooth, you never remember

it. You don't remember how you felt

after you worked out in a week. You do

remember the stress you feel before you

go to work out. The brain holds on to

negative experiences. We have a

negativity bias because as you know,

back in the day, if you missed a berry,

it didn't matter. But if you missed a

tiger, that meant life or death. So

you're wired to notice negativity more.

We remember the bad times more than the

good times. Because when something bad

happens, we cry for a month. And when

something good happens, we celebrate for

one night. We don't know how to deeply

immerse ourselves in what's going well.

So, it's so important to recognize small

wins, to recognize small moments of

growth, to really take a step forward

and give yourself an honest

acknowledgement of the amount of work

you're putting in. We don't give

ourselves enough credit. And when you

don't give yourself enough credit, you

don't give yourself the momentum,

inspiration, and enthusiasm to continue.

But hey, we're the quickest to blame

ourselves. We're so quick to guilt

ourselves. We're so quick to shame

ourselves.

But notice how we're not as quick to

credit ourselves. We're not as quick to

notice our growth. We're not as quick to

acknowledge the steps we've made

forward. And it's because of that that

we stay held back. It's because of that

that we can't move forward because we

don't recognize that we've already been

taking steps. The next step is to

protect your first and last hour. No

phone for 60 minutes. Move, stretch, or

go outside. At night, your screen off 60

minutes before bed. Let your brain rest

and reset. You'll sleep better, focus

faster, and feel human again.

Starve the fake dopamine so you can

taste the real kind again. You're not

lazy. Social media is truly addictive.

You're not unmotivated.

The algorithm controls you. You're not

broken. You're being manipulated.

You're not failing to focus. Your

attention is being farmed. You're not

the problem. You're the product. So,

let's take our ownership back. The next

thing I want you to try is use the

fiveinut rule. Now what's the five-minut

rule? It's simple. Commit to doing

something for just five minutes. Then

you can stop if you want. That's it. You

tell your brain, I'm not doing the whole

thing. I'm just doing 5 minutes. I'm not

doing a 1 hour workout. I'm just doing 5

minutes. I'm not going to write for an

hour. I'm just doing five minutes. The

trick, once you start, you almost never

stop. Here's why it works. It bypasses

resistance. The hardest part of any task

isn't doing it. Psychologists call this

the activation barrier. The mental

energy needed to shift from thinking to

doing. 5 minutes is too small to trigger

fear, perfectionism, or overwhelm. Your

brain says, "Fine, 5 minutes is nothing.

I can do that." But once you're in

motion, inertia takes over, and it's

easier to keep going than to stop. The

brain resists starting, not continuing.

Listen to that again. The brain resists

starting, not continuing. Which is why

if you convince yourself to do a

5-minute workout, you might do a

10-minute workout. But if you convince

yourself to do a 60-minute workout, you

might not even show up. Research from

behavioral activation therapy shows once

you start a task, your motivation

increases because of the task, not

before it. One of my favorite quotes

from Zigg Ziggler is, "You don't have to

be great to start, but you have to start

to be great." So, make starting easy.

Don't make it optional. Here's how you

do that. Step number one, choose one

task you're resisting. Something

specific. Answering an email, working

out, cleaning your room, writing. Step

two, set a 5-minut timer. Physically set

it. The act of seeing the countdown

helps focus. Step number three, tell

yourself you can stop when the alarm

rings. Give yourself full permission to

quit after 5 minutes. And step number

four, start and watch what happens. Nine

times out of 10, you'll keep going. If

you don't, no problem. You've still

built momentum and self-rust. And if you

really want to make this work, create

accountability that hurts. We

overestimate self-discipline

and underestimate social friction. Make

the cost of inaction visible. Tell a

friend your goal. Post a daily update on

social media. Bet $20 against your

friend as to who's going to get there to

the gym. We're wired to avoid loss. Loss

aversion is 2.5 times more powerful than

reward seeking. So make doing nothing

painful.

Here's the rule. If it's easy to skip,

you will make skipping expensive. And

here's the final step. End each day with

a threeinut review. Write down three

things you did right, no matter how

small. This trains your reticular

activating system to notice progress,

not problems. So many of us will end the

day and think of all the things we did

wrong, all the mistakes we made, all the

things we should have done, could have

done, would have done. This rewires us

to notice what we did right so we can be

better tomorrow. Progress equals

dopamine. Dopamine equals momentum.

Momentum equals motivation. Celebrate

consistency, not perfection. When you're

focused on perfection, you'll never feel

like you're moving forward. When you

focus on the word healed or fixed,

you'll never feel like you're healing or

growing. When you focus on growth, which

means 1% better every day, one step

further every day, your life will start

to change. I really hope this helps you

takes action. I really hope this helps

you get out of feeling lazy and I really

hope this helps you shift. Remember, I'm

forever in your corner and I'm always

rooting for you. Thank you so much for

listening to this conversation. If you

enjoyed it, you'll love my chat with

Adam Grant on why discomfort is the key

to growth and the strategies for

unlocking your hidden potential. If you

know you want to be more and achieve

more this year, go check it out right

now. You set a goal today, you achieve

it in 6 months, and then by the time it

happens, it's almost a relief. There's

no sense of meaning and purpose. You

sort of expected it and you would have

been disappointed if it didn't

Key Vocabulary

Vocabulary	Meanings
motivated /ˈmoʊtɪveɪtɪd/ B2	adjective - having a reason or incentive to do something.
discipline /ˈdɪsɪplɪn/ B2	noun - the practice of training oneself to do something in a controlled manner.
potential /pəˈtenʃəl/ B2	noun - having or showing the capacity to become or develop into something in the future.
purpose /ˈpɜːrpəs/ B1	noun - the reason for which something is done or created or for which something exists.
spiral /ˈspaɪrəl/ B1	noun - a continuous sequence in which each element is related to the one before.
achieve /əˈtʃiːv/ B1	verb - successfully bring about or reach (a desired objective or result) by effort, skill, or courage.
capable /ˈkeɪpəbl/ B1	adjective - having the ability, fitness, or quality necessary to do or achieve a specified thing.
momentum /moʊˈmentəm/ B2	noun - the quantity of motion of a moving body.
psychology /saɪˈkɒlədʒi/ C1	noun - the scientific study of the human mind and its functions.
resistance /rɪˈzɪstəns/ B1	noun - the refusal to accept or comply with something.
dopamine /ˈdoʊpəmiːn/ C1	noun - a neurotransmitter involved in reward, motivation, and motor control.
rewire /riːˈwaɪər/ B2	verb - change the connections of (a neural pathway or circuit).
confidence /ˈkɒnfɪdəns/ B1	noun - the feeling or belief that one can rely on someone or something.
consistent /kənˈsɪstənt/ B2	adjective - acting or done in the same way over time, especially so as to be fair or accurate.
algorithm /ˈælɡərɪðəm/ C1	noun - a process or set of rules to be followed in calculations or other problem-solving operations, especially by a computer.
friction /ˈfrɪkʃən/ B1	noun - the resistance that one surface or object encounters when moving over another.
detox /ˈdiːtɒks/ B1	verb - remove toxins from the body.

Key Grammar Structures

• I was lost, lazy, and unmotivated until I did this.

  ➔ Past Perfect + Simple Past

  ➔ The phrase uses "was lost" (past perfect) to describe a state before the action "did this" (simple past), showing a sequence of events.

• What I'm about to share with you today is a step-by-step formula.

  ➔ Present Continuous + Infinitive

  ➔ The phrase "I'm about to share" (present continuous) indicates future action, followed by "to share" (infinitive) as part of the structure.

• If you don't, you can often get into the spiral of feeling like you're ruining everything.

  ➔ Conditional Sentence (Type 1)

  ➔ The sentence uses "If you don't" (condition) + "you can get" (result), a Type 1 conditional for likely outcomes.

• The hardest part isn't doing the thing, it's starting the thing.

  ➔ Emphasis with 'It is...that'

  ➔ The structure "it's starting the thing" emphasizes the specific part of the sentence using "it is...that".

• Once you're moving, your dopamine system kicks in.

  ➔ Present Simple after 'Once'

  ➔ The sentence uses "Once you're moving" (condition) + "kicks in" (result) in the present simple to describe a habitual outcome.

• You start to think, I can rely on me.

  ➔ Reported Speech (Indirect Speech)

  ➔ The sentence uses reported speech to convey the thought "I can rely on me" without direct quotation marks.

• We raise the bar to impress others. We lower the bar to take care of ourselves.

  ➔ Parallel Structure

  ➔ The sentence uses parallel structure with "We raise... We lower..." to compare two actions effectively.

• One of my favorite quotes is that you should start so small it's impossible to fail.

  ➔ Subjunctive Mood

  ➔ The phrase "it's impossible to fail" uses the subjunctive mood to express a hypothetical situation.

• If it's easy to skip, you will make skipping expensive.

  ➔ Conditional Sentence (Type 1)

  ➔ The sentence uses "If it's easy" (condition) + "you will make" (result), a Type 1 conditional for likely outcomes.