Drastic! Hey everybody, Dr. O, in this video I'm going to cover the key internal structures of the heart, and then in the next video I'll actually cover the path that blood takes through the heart. So again, we won't go through everything. We've already covered the external features. I just want to cover the main things that we can only see by cutting the heart open. So just so you know, the atrial ventricular septum between the two atria and ventricles has been removed or else you couldn't see the valves. And the interatrial septum, the chunk of flesh between the left and right atrium, you can't see that because it's hiding behind the pulmonary trunk and the aorta there. Let's see. So first we see our two atria are now open. Remember those are the receiving vessels. The right atrium is going to receive blood from the superior and inferior vena cava. The left atrium will receive blood from the pulmonary veins. So what you can't really see here, they didn't do a great job with on this picture, but there is kind of a, some of the structures inside the atria are going to be a little bit rough and that's going to be called pectinate muscle. So it's not going to be some parts of the atria are smooth, but if you ever dissect a heart or look inside a heart and you see a rough structure on the inside of the atria, that is called pectinate muscle. What else? The oracles have also been removed. So if you ever dissect a heart, you remember the expandable pouches that kind of look like an ear on top of the two atria, those are called the oracles. You do see a structure here called the fossa ovalis and I'll be highlighting these as I go. The fossa ovalis is just an indentation in the wall of the right atrium, but when you, when you were in your mother's womb, that was the foramen ovale, a foramen is a hole. So that connected the two atria. So if that doesn't close properly, that would be a heart defect. So the fossa ovalis is the remnant of a hole that used to be there when you were receiving oxygen from the placenta rather than your own lungs. Okay. Another thing you really can't see, but we always talk about the heart pumping in the muscle, but there is a cardiac skeleton here. Your heart is built on a connected tissue frame. You can't see that, but I just want to bring that up because this term cardiac skeleton is important because it insulates the heart and make sure that the heart, the heart beats in order. You don't want the atria and ventricles contracting at the same time. This cardiac skeleton, make sure that the two atria contract first and then the two ventricles.  The valves themselves, let's look at the atrial ventricular valves first so that like the names imply they, they connect the atria from the ventricles. Now you don't see those terms on here because these are usually going to be called the mitral and tricuspid valves. So on the right side, you see the tricuspid valve, the reason it's called that is because it has three of these flaps. Now you can't see all three. They've been dissected away, but the tricuspid valves connects the right atrium to the right ventricles. The bicuspid valve, because it only usually has two flaps, is going to connect the left atrium and left ventricle. It's also called the mitral valve. That actually comes from the fact that a mitre, I guess it looks like a bishop's hat. The term mitral valve comes from. All right.  Then you have the semilunar valves. You see here, they're called the aortic and pulmonary valves. I usually call them the aortic semilunar valves and the pulmonary semilunar valves. They're called, I'll show you the valves a little bit more close detail, but they're called that because they have a half moon shape and these are different. They're not actually connected to anything. They rest on each other and that's how they open and then close when they bang into each other.  Other structures here, you see the cusps of those valves, the bicuspid and tricuspid valves are actually connected to these tendinous tissue flaps. These cords of tissue called the cordae tendinae. So their job is going to be when they tense up, their job is to make sure that these valves only close, but then don't swing the opposite direction. So basically they form doors, but they only open in one direction. So the cusps of the valves are connected to these cords called the cordae tendinae. And those cords are then connected to what are called papillary muscles. Papilla means nipple. So these are nipple-like structures. These muscles actually will tense up, which pulls on these cords and that's what stiffens the flaps of your tricuspid and bicuspid valves. So they work. If this system were to break down, they wouldn't work anymore and you would have blood would be swooshing and moving the wrong direction and you would have a heart murmur. All right, the last important structure here is just the internal structure of the ventricles is called the trabeculae carnae. That's that roughened appearance that you see there. All right, so those are all the key internal structures here on this picture. I do want to show you the valves a little more close up. So here we see in this view the bicuspid and tricuspid valves are open while the semi-lunar valves are closed. This gives you a really good look at those semi-lunar valves. So usually there's three of them and they actually just lean on each other and that's how they close. And then on this image now the valves of the bicuspid and tricuspid valves are closed and here you see the semi-lunar valves are open. I'll show you these two images again when we talk about heart sounds. So the last thing to see here then is just an image from an actual dissected heart. Here you see those cordae tendinae connected to the papillary muscles and remember their job is to tense up right before the rest of the heart contracts to make sure that your valves stiffen up and they don't let blood flow the wrong direction. All right, so those are the key internal structures of the heart. Next we'll talk about the path that blood takes through the heart. I hope these help. Have a wonderful day. Be blessed.


Oh boy. I watched Padma Bhat with my mom last night. Oh, how'd she like it? She's, we were, I think, 15 minutes in, and we get to the very first, it's right around the first dance that the pika does. Getting choked up. Yeah, and she said, this is like gone with the wind, the epicness of this. I had no idea they were making this in India. We don't, no one here knows about this. And I said, now you know why the channel is what it is. It's mind-boggling what they're doing and the world doesn't know. And she was just straight up as she should be. Massively impressed. And Ranveer's hot. Yeah. That's true. Gosh!  I'm Ranveer Stan. I'm not. Yeah, yeah. He's our favorite. He's our favorite. He's the best actor of all time and we're only watching his films. Only his films. We're changing this to our Ranveer reactions. Cause he's watching us like a hawk.  And when we get there and finally do an interview in person, that's right. We're having a threesome. That's what some of the comments you think they think of us. Yeah, that's true. Good grief. It's not our fault we like the guy.  Today we're doing some stand up comedy. Today we're doing some stand up comedy. There we go. I assumed you wanted to do your thing. Yeah, I did want to do my thing. I'm gonna do it a little extra time now. It's called Banana and Pomegranate. Up my butt. By Biswak? Biswak Kalyanroth. Who I believe- Banana and Pomegranate. I believe we've seen before. So, to buy your subbers, thank you so much. Thank you subbers. Subbing the subbers. You sub my subbing sub. There's nothing like watching a film with awful subs who appreciate how great and dedicated, selfless, and beautiful our subbers are. That's true. And I mean that with all of my heart. Here we go. This video contains adult language. I don't know if I can listen to this. Yes, we've seen it. I recognize it. I think the life we have is to amaze the amount of work we can do and sit somewhere. If the rice is there, then we'll be hungry. I want to eat cold food, but the fan on the left is over there. We'll have a cold meal tomorrow. I'll get cold food. What's the problem? Reflects on our food habits.  Nobody's going to touch it for years. Try leaving six bananas. Within six seconds, the spatula will appear around it. Is this banana or homemade banana? No, I can't do it. I don't want to make this banana. I think I'll eat it. Actually, I have a stomach ache. I want to eat banana. Like, why? Because the spatula is long banana. It's such an easy fruit. It's filling.   You don't even need honey, you need protected shielding material. You don't even need that, you don't even need that. You don't even need that. You don't even need that. Mr. Bandar is a bachelor, by the way. Have you ever seen him? He doesn't even clean his clothes. But, a bachelor is God's gift to mankind. Like, God's gift to bachelors. If you leave chicken outside the fridge for a night, it goes bad. Leave banana outside for a night. It gets ready. When I came here, the banana was made by myself. I was like, what will you eat in the morning? I have converted myself, bro. I was at home, bro.   Is pomegranate. I love pomegranate. Bachelors hate pomegranate. If a bachelor is dying of hunger and they give him a pomegranate and the knife will take the knife, kill him then, man. He doesn't understand. This is in literature. This is for children. Today, they don't know anything. They don't even know the name of the fruit. But, you bother making it. You can see it in mixed fruit juice. No mainstream brand makes pomegranate juice. It's always hitched up brands like Paper Good. You know what I'm saying? They do it. So, the last memory of eating pomegranate has to be with your parents or grandparents. It's a fruit designed for old people. It takes them a whole afternoon. Pomegranates are awesome. For a pomegranate, you need an industrial equipment. For a pomegranate, you need a grand-grandmother. She sits in the kitchen and puts a plate on it and put it on the white plate so that the effort is taken. She doesn't love us. She's like, I'm gonna get a new one. I'm used to this. I'm used to this. I'm used to it. I'm used to it. I haven't broken a bubble wrap in a long time. I haven't broken a bubble wrap in a long time. I'm used to it. This is a pomegranate. This is a pomegranate. This is a simple choice of life. The thing you have to notice is reproduction. A pomegranate. Pomegranate has no seeds. Pomegranate trees everywhere.   It's like tinder, but not for who goes. He sure did. That's impressive. He is also... We've seen him many times. Right from the get go, you can tell by the way he's holding the microphone that he's done this a while and he's comfortable and that's a thing that he does, that he's in his zone. The way he type, the wire goes around one time and he's holding it a certain way and he knows rhythms. He had this build with the banana. It's funny and it's laughing and it's building and it's building and he pulled it back He's a very good comic. Very funny. I love pomegranates. Funny enough, there's a pomegranate tree two houses down from here. They're all over the place in California. I don't know how you eat them, but I was taught how to eat a pomegranate in Iran, so I don't know if it's different for you in India versus the way they eat them in Iran and I always eat it the way I learned when I was seven, eight years old. You can either roll it around or you can press it with your thumbs inside the pomegranate and all you have to do, and that's kind of fun, that's kind of satisfying to get that crunchy crunch in the fingers, right?   Yep, that's how it works, folks. Learn it here.   You try it. This is awful. I said it right here.  Yeah, of course you do. And that's what the good stuff is. Man, I could watch out. I think we've seen something from this set. It looked familiar, his wardrobe. But yeah, let us know more from him or other comedians that we can react to. Other sets from him or others. Let us know down below.  It prevents scurvy. It's true. It's actually not all fruit prevents scurvy. Yeah, it's not all fruits. But at least it prevents pregnancy. It helps the pirates. In 1980, when they won the World Series. Gush!


So keep your place in Matthew chapter 23 that's going to be our kind of our core scripture for this evening we're going to be coming back there throughout the sermon. Matthew chapter 23 is kind of every word if you have a red letter Bible every word except the first verse is red because this is just Jesus speaking it's kind of I guess you could qualify it as an epic rant from Jesus against the Pharisees but we're going to look back at this as our core scripture tonight so just bookmark that no matter where I take you bookmark Matthew 23 so you can always get back to Matthew chapter 23 right now turn to Colossians chapter three if you would so we're looking at off the rails we're doing our second we're finishing up the series I'm a two part series tonight last week we talked about followers we talked about you know it doesn't matter if we're following a good leader or not you know the Bible commands us to be good followers if that is our role look at Colossians chapter three and look at verse number 22 Colossians chapter three look at verse number 22 the Bible says servant so be in all things your masters according to the flesh not with eye service as men pleasers but in singleness of heart fearing God saying if you if you're in a servant position you know if you have a boss and you're the you're the employee or you're in a position of having a leader over you which everyone will at some point or in their life to some degree you know you're supposed to obey your masters according to the flesh not just with eye service not just you know not just on the outside you're supposed to actually just do what they say with singleness of heart fearing God and whatsoever you do do it heartily as to the Lord not under men you're not supposed to be well this guy's not a good leader he's not a good boss so I'm just going to give him a half effort I'm just going to give him a half you know half willingness to serve look at verse 24 how could you do that though I mean how could you work for a boss or serve a leader that wasn't good we talked about this last week knowing that the Lord that of the Lord he shall receive the reward of the inheritance for you serve the Lord Christ so that's how you do it you serve you know your masters you serve your leaders in your life like you're serving Christ that's the answer alright that's how you can work for and serve a leader whether it be a wife to her husband whether it be a employee to a boss whether it be any kind of position where you are in servitude or you are in the service position and someone is a leader over the top of you just serve like you're serving Christ that's how you're supposed to do it tonight though we're looking at the opposite side of this coin as we talked about how to be a good servant how to be in submission how to be following a master or a leader even when they're not leading properly tonight we're going to talk about you know how to be a leader and when you're having trouble with people following you so many people struggle with this in their lives you know because look again we're all leaders and we're all except for the smallest child in this room we're all leaders and we're all followers so even you know children even you know wives are going to be leaders to their children in their home so how do you go about you know leading people when you know maybe they don't want to follow you know how do you go about you know getting people on board I mean with parents you know with parents dads and moms you know it's easy starting out in life it's easy to get you know kids on board because it's like look you know you just do what I say or you get spanked that's what the Bible says but you know this actually applies also to parents that maybe you know go through a life change maybe they get saved later in life and they have older children I've seen this several times in my life you know the parents get saved they hear the gospel and they want to take their family with I want to turn the ship of their family when their kids are maybe a little bit older maybe they're in their teens at this point now you need to maybe do some you know leadership to get everybody on board with this change of direction in the family look it's a it's a worthy change of direction but even parents could struggle with this to some degree but look the principles that we're going to talk about tonight it applies to all leadership it applies to wives parents it applies to husbands leading their families it applies to me leading this church it applies across the board it applies to a boss at work all these things that the Bible talks about that the Bible teaches us is you know it's going to apply to any position of leadership okay leadership is influence is what leadership is leadership is the ability to look it's one thing if you're in the position of leadership but leadership is actually the ability to be able to influence people that's what it should be so if you're in that position you should be able to and look God ordains leadership in certain places in the family in the church you know in government even God ordains you know leadership God doesn't just want chaos God doesn't just want everybody in charge everybody doing whatever they want that's that's nothing to do with anything in the Bible if you're reading the Bible all right but look you should in a leadership position you should be able to influence people to follow you another leadership position the Bible talks about we talked about last week is ladies in the church ladies you know the married women you know leadership of over the younger single women you know all these things but look here's the thing folks being in charge isn't like a magical switch that goes off it's not like I'm in charge suddenly everyone's just going to do whatever I say no matter what because here's the thing as we talked about the last couple weeks people don't always do the right thing people don't always you know follow how they should people don't always lead how they should which is the point of this series so tonight I'm just going to give you three simple philosophies from the Bible on how to lead effectively and how to get people to follow your influence as a leader go back to Matthew chapter 23 like I said Matthew chapter 23 is basically Jesus giving a rant against the Pharisees he's kind of giving that he's he's talking to them as like the anti-leader he's looking he's talking to the Pharisee as you know here's how you don't lead here's how you he's just basically telling them everything they're doing wrong so if we go through and we look at especially some of the main things that Jesus is saying to the Pharisees we can learn a lot about how we can do this right as leaders so the first point I want to make is down in verse number three let's look at verse number three of Matthew chapter 23 where the Bible says well I'll just start in verse two where Jesus starts talking he says the scribes and Pharisees sit in Moses's seat so what he's saying here is he's saying the scribes and the Pharisees are in this leadership position that's what Moses was he was the spiritual leader he was the governmental leader he was the leader of the children of Israel look at verse number three so he's saying now it's that a Moses in this role you have these Pharisees and these scribes look at verse three says all therefore whatsoever they bid you observe that observe that observe and do but do not ye after their works for they say and do not so notice what he says here the first point I want to make as far as leadership principles from the Bible is if you want to be an effective leader you need to be present so what does that mean what does that mean there's this word that Jesus uses over and over and over in Matthew chapter 23 and he explains what the word means in verse number three where he says he says they tell you to do all these things but he but Jesus says but just don't do what they do so the point I'm trying to make in point number one here is that in order to be an effective leader you need to be present in this word that Jesus uses over and over and over again I think half a dozen or more times in Matthew 23 is this word hypocrite he uses the word hypocrite what is a hypocrite a hypocrite is something that Jesus points out in verse number three that the Pharisees are a hypocrite is a leader that says do this and then they do the opposite thing or they don't do that or you know or say you do this and then I do nothing at all that would be a hypocrite I could either tell you hey you need to do these things if you know you want to be successful and then I don't do any of those things or even worse I could go do the opposite of those things and that's what Jesus was saying the Pharisees were doing in verse number three he's saying hey they're telling you to do all these things and Jesus saying that's good but then he says but just don't watch what they're doing because they're doing the opposite of these things so look you must as as a leader an effective leader you must be a real example is the point that Jesus is trying to make being an absentee leader never works I don't care what leadership you're in if it's secular spiritual whatever being a leader that just tells people to do things and then doesn't do those things himself is is never going to work it never pass all right you must show the way is what Jesus is trying to explain here he's he's kind of giving you the leadership principles by telling them what they're doing wrong in Matthew chapter 23 so you must show the way you say it what way in what way here's the thing in every way in every way in every way that you want to have influence you must show the way is what Jesus is saying what are you trying to influence parents you're like everything what are you trying to influence in your family fathers what are you trying to influence husbands you must show that way you must do those things turn to look at Matthew chapter 23 and look at verse number 27 you see you can appear you can appear perfect to people this is where the family leadership really you know this will really get the husbands here this will really get the fathers here because the family leadership you can appear pretty good to people outside your family it's not that hard because quite frankly people don't know you that well people don't see what's going on inside your home you're not inside my home I'm not inside your home I don't want to be inside your home I don't want you inside my home but the point is is that in order to lead who am I leading though as a father and as a husband who am I leading I am leading the people inside my home so I must appear real and genuine and non-hypocritical to the people inside my home the people I'm trying to influence look at Matthew chapter 23 look at verse 27 look what Jesus says here he says woe unto you scribes and Pharisees hypocrites for you're like unto white at supple curse which indeed appear beautiful outward but are within full of dead men's bones and of all uncleanness even so he also appear righteous outwardly appear righteous unto men but within you're filled full of hypocrisy and iniquity he's saying you guys look pretty good on the outside but you're all you're all rotten is what he's saying he's like you look pretty good to these people out here you got all the right garments you know you got all the right you know dress you look pretty spiritual to the people out here he's like but I see who you are Jesus is saying I see who you are why he's God but guess what the people in our homes they see who we are they see our wives our children they see who we are you know women leading children look your children see who you are you know I mean look at the sermon from this morning a wife is not going to be able to teach her her kids to you know do real things and learn real things if she's constantly and to stay out of their their screens and stay off of these phones if she's constantly on her phone and constantly in the strings herself it's it's hypocritical so the people that we're trying to lead need to see that we are real in all of these things because guess what they know who you are they know who you are you can't expect people you know even outside your home and leadership positions you couldn't be a boss at some company and expect people that work for you to just you know just you want to influence hard work I want to influence hard work with my employees and then I show up late and I leave early it's just it's not going to work you have to be present and be real and be a real example in the things that you're trying to influence I can't try to teach my kids the dangers of fornication and pornography and putting wicked things in front of my eyes and really you know get that across to them and tell them you know hey you know get your act together don't do these things stay away from all these things that the world is telling you when they see me into all that stuff I could it would just here's a thing it just would never work it would never work this what Jesus is saying this is what Jesus is saying here I couldn't tell my wife and my daughter hey I want you to dress like a lady because the Bible says that ladies should be dressed like ladies and men should be dressed like men you think that's a problem today how could I do that how could I say you know what I want my daughter and my wife and I want to this is something I want to lead and influence them in I want them to cover up their nakedness according to what the Bible says not according to what the world says today I want them to dress modestly I want them to have respect for themselves I want my daughter to be a virtuous young lady and then I go to places I would never allow them to go and then I go to places that you know where women are just I just know women are gonna be dressed horribly here's the thing it wouldn't work it wouldn't work why because I'd be a hypocrite that's why I'd be just what Jesus is talking about here this is why I don't you know we avoid places where we know that people are gonna be dressed inappropriately we don't go to beaches on a hot we don't go to hot climate beaches because why would I want my why would I do that to either myself and also to my wife and daughter I'd be making myself a hypocrite because what I mean I don't even go to I don't go to gyms I would never join a gym for this same reason because I know what people are dressed like there and I would never if I might kind of my theory is if I wouldn't be comfortable walking in there with my wife I don't go to these places I draw those lines at that point because it's important for what I put in front of my it's important to not only what I put in front of my eyes but also to not be a hypocrite in leadership is really what we're pointing at here so look it's the message that you're sending how about spirituality how could I teach my children to read the Bible how could I teach my children you know how important it is to go to church and have Bible reading time and have prayer time if they never saw me reading the Bible if they never saw me coming to church if they never saw me doing these things it would be a joke I wouldn't be able to influence in that area you say well they should listen to you yeah they should no matter what but it just doesn't work that way it just doesn't work it should don't sit here as a follower and say oh you know it as long as you know I don't have a perfect leader no that's that was a sermon last week the point of trying to get you to understand is you must be consistent you must be consistently present and be a consistent real example in every area you are trying to influence as a leader turn to 1st Timothy chapter 3 here's a good here's a good we're gonna look at the qualifications of a pastor and you're like that's just for you but here's the thing this is a good guideline for anyone who wants to lead right here you say what kind of things go to 1st Timothy chapter 3 1st Timothy chapter 3 let's look at the qualifications of a pastor you say what kind of thing do I need to be consistent in to be a good spiritual leader well you're kind of especially the men in this room you're pretty much the pastor of your home you're the pastor of your wife you're the pastor of your children you know when it comes down to that detail you know I'm not following you around at your house you know you are the spiritual leader of your family so the Bible gives some qualifications for a pastor look a pastor's not to be perfect a pastor's not to be someone who's never made a mistake or anything like that but there is qualifications for someone that wants to be a pastor and this is a good guideline for any spiritual leader right here look at this this is a true saying if anyone are the office of a ship pastor elder same thing he desired a good work a bishop then must be blameless the husband of one wife vigilant sober of good behavior given to hospitality apt to teach not given to wine no striker not greedy of filthy lucre how you gonna teach your kids that alcohol is bad when you're a drunk I mean think about this I mean it doesn't even make any sense I mean this is some pretty basic stuff right here look at verse number four not greedy of filthy lucre finishing up verse number three I'm gonna teach your kids and hey you need to work hard and you need to make money but don't start loving money when you love money I'm gonna teach your kids that I'm gonna teach that if you don't do it yourself look at verse number four one that rule with well his own house having his children it's objection with all gravity for a man know not how to rule his own house how shall he take care of the church of God meaning if we're gonna apply that to you you should have good rule of your house which is why we're talking about these types of things tonight saying that if I my if my if my family was just a train wreck like who would come to this church think about that who would come to the church that's one of the the man that the one of the first things and maybe this is just me but when when I met pastor Jimenez and I met his family and I met his kids it's one of the first things that I noticed about him and one of the you know it's one of the things that was kind of looking for because of a man know not how to rule his own house you know how's he gonna rule the church of God so that's a super important thing to remember about a pastor but look it's saying how important it is here when applying it to yourself how important it is to rule your own house well all right having your children in subjection so look be real be genuine you can't be just talk and I've said this before I'll say it again kids are hypocrite detectors when they're like four they can tell I mean it's something that God's giving them I don't know God's giving them this little hypocrite alarm this little thing that flashes like when you're a hypocrite right neat neat dad but you did this they're gonna get they're gonna get you and look it's it's it's simple and it's silly when they're young but it gets very serious when they get older because the corrections that you can make with your kids ladies and gentlemen tonight they get smaller as they get older see you can make big corrections with your kids you're like no we're going this way no we're going this way no we're going this way when they're young you don't even have to explain it to them it's a mistake parents make they're like they're trying to you know reason with a two-year-old no you do this or you get a spanking that's it that's how you reason with a two-year-old just do what dad says just do what mom says but those corrections they get smaller and smaller and smaller so by the time they get to be a young adult you better have him pointed in the general right direction you're gonna have some problems so look be real be genuine and you have to be present and not just talk that's the first one go back to Matthew chapter 23 Matthew chapter 23 look at verse 15 Matthew chapter 23 look at verse number 15 Matthew chapter 23 Jesus is just dressing down now how many people think that Jesus when he was saying this was just like you scribes and Pharisees hypocrites how many people think that that was his tone of voice here as he's calling them serpents and vipers I mean he's sitting I mean he is he is going after these people and he is telling it how it is right here so the second point is this the first one is be present don't be a hypocrite be a real genuine example the second point is this be correct be correct what do I mean by that look at verse 15 he says woe and you scribes and Pharisees hypocrites for you compass see and land to make one proselyte and when he is made you make him two four two-fold more out of hell than yourselves you know what he's saying here he's like you go out you get all these people to follow you and then you teach them things that are wrong he's like you're teaching all these people false doctrine you're not even teaching them the truth is what Jesus is saying so make sure this is the second point be correct as a leader you need to make sure that your decisions and your leadership is in line with the Bible because the Bible is your authority as a parent the Bible is your authority as a husband the Bible is your authority as a father the Bible is your authority because look otherwise I mean what's the point where's your authority this is a problem today we saw billboard yesterday saw billboard yesterday the kids pointed it out and it said it had like a guy and then where they his head was supposed to be it had like a coffee cup and it you know like a plastic coffee cup or something or a hard coffee cup and it said don't be a litter head and I was just like yeah like it's the guy like it's the guy getting a $5 coffee at Starbucks that's that's the trash problem in California that's that's just a side note what I said and I said to the kids I said it should have said don't be a heroin addict is what it should have said but here's the point here here's the point I'm trying to make here what's the billboard it's a nothing burger because there's no authority there it's just some billboard it's just some billboard it just it's just something that's just written and there's absolutely no authority behind it but the Bible is our authority that's why when we go out soul winning we don't go up to somebody and say hey let me tell you the gospel and tell you what the Bible says and I'll just tell you what it says no we actually have the Bible and we actually show the Bible to people because why because my word has no power because my word is just my word my opinion I mean look I give some opinions every now and then from the public but really if it's not based in the Bible my opinion doesn't mean much the Bible is our authority which is why we take it out soul winning otherwise it's just my words that's why we turn that's why you're all sitting here flipping your Bible so much through sermons because why because I want this sermon to have authority I want it to mean something meaning it must come from the Bible that's why that's why we do this you need to back up your leadership with the Bible this is the second point here's why we go to church in this family folks the Bible you know here's what the Bible says about fornication here's how here's how serious fornication is in the Bible this is how your leadership needs to go here's why we don't go to these places Bible here's why we do these things and other people don't do these things the Bible the Bible the Bible the Bible that's that's our authority as spiritual leaders use it here's why I run the finances in my family the way I run the finances the Bible this is our authority this is why I make the decisions the way we do in this family you know this is why I say no we won't go there because why because the Bible not just because like I'm a jerk and don't want to do fun things or whatever many times many or sometimes sometimes there's a situation where I can see that you know maybe my wife doesn't see the direction that that I'm going in or whatever and why I'm making certain decisions in the family and look I'll sit down and I'll explain to her the leadership perspective it's not that she doesn't know the Bible or it's not that she doesn't know what's going on it's just that leadership the leadership position is a different viewpoint it's a different viewpoint so many times I'll just sit down to say here's the whole picture that I'm looking at and here's why I'm taking us this way and then look it's just a different vantage point from the leader's seat and it's a bigger picture really and look here's the thing you will as a leader you will make decisions that not everyone will understand that's another thing that you need to realize but again the authority needs to be the Bible the authority does not need to be here's where the authority doesn't need to be not wanting to hurt somebody's feelings or you know just emotionalism because many leaders they just they'd want to make everyone happy and I want to make somebody sad so I'm just going to do it this way no our authority as leaders always should come from the Bible that's what I mean by be correct okay because look if not if not if I'm not using the authority of the Bible and I'm just going along with whatever people that are underneath my leadership want to do you know that's not leadership that's that's not leadership that's actually following is what that is look if you're not saying no and you're not doing things that are like you should say no to your kids on a daily basis if you're not saying no and you are not you know sometimes at least going in a direction that not everyone necessarily agrees with you're not leading you know I mean just as a personal example turn to Hebrews chapter 13 turn to Hebrews chapter 13 just as a personal example of you know just leading a church you know this is a this is a pastor led church okay this isn't a church on you know this isn't a democracy this isn't like lead by committee thing here and I'm going to explain to you why that is turn to Hebrews chapter 13 look suggestions are fine I mean I mean ideas are great I mean brother Jeff a couple weeks ago was like hey I think people are walking by the front door and they're not seeing where the door entrance of the church is it'd be great if we had a sign bam great idea made a sign see these are the types of things but look leading the church means that many times I'm gonna have to say no to things and I said no to many many many things in this church but guess what you might say well isn't it easier to say yes isn't it easier to say yes to people and to that I'm just like that I reject the question because it doesn't matter if it's easier to say yes or I don't want to you know upset somebody it's just like we're just gonna do things the Bible way that's it you say why look at Hebrews chapter 13 because I'm in a different position than you I'm in a different vantage point and look there's different rules for me actually then you look at verse number 17 the Bible says in Hebrews chapter 13 verse 17 it says obey them that have the rule over you and submit yourselves for they watch for your souls as you must give account no it says as they must give account this is saying look that they may do it with joy and not with grief for that is unprofitable for you look I point that verse at myself and I take that very seriously that I'm gonna have to one day give account to God how Christ church was run on this earth and I want to do that with joy not like well God you know I just didn't want to upset those people down there look this happens to churches all the time this is how churches go liberal this is how churches get rid of the King James Bible this is how churches get rid of the Bible is that the people start leading the pastor you know many times I've had to say no to people in this church not not you people which is people you know I mean here's that here's a common one a common one people want to start a children's ministry here it's happens I mean many times people have come here and want it they want to start a children's ministry it's usually people that you know they don't come to the church much you know they're they're usually men for some weird reason and they want to start Sunday school or something where they're teaching children and it's just like oh yeah thank you no that is never gonna happen here ever why because the Bible that's why because a dude around me chapter 31 when this is put up it says he went he got the man it went and he got the women and he got the children to same thing with Ezra and Ezra chapter 10 everybody and look you can tell you nobody's been if you came from another church their way it wasn't family integrated you came here look at these kids it's the Bible working the Bible the kids are supposed to listen to the preaching of the Word of God and they sit here and they listen we see these kids grow up also when they're five years old they're six years old they start asking about the gospel they start asking questions how do I get to heaven what about this Jesus thing they come out so winning they're like hey I want to believe on Jesus I want to trust in Jesus and not that's I end up getting six and seven-year-old kids saved that's how kids get saved at such a young age because they've been in a family integrated church hearing the preaching of the Word of God since they were two three four years old that's how that's why we go out soul winning you come up to some child that's not churched that hasn't been sitting in church listening to the Bible it's gonna be tough for a nine or ten-year-old to understand you know I wouldn't even really give the gospel to an eight-year-old that or maybe even a nine-year-old it's it's it's really that gray area that hasn't been in church before but they're in church and they it is it just because they've been hearing the Word of God it's been working on their heart it's it's why God headed that way when these great priests and the great leaders stood up the children were there you show me Sunday school in the Bible we'll start one you won't find it so here's the first the first thing is don't be a hypocrite be a real example if you want to be an effective leader that people will follow be a real example the second one where does your authority come from your authority comes from the Bible use it use the Bible it's your authority lead according to the Bible because guess what if you're gonna lead in a different direction the Bible actually gives that out to followers it says no no no children don't have to obey their parents if it's not in the Lord you know same thing with the wife same thing with you know all leaders same thing with government leaders we always have to obey the highest power which is God the higher powers all right here's the third one turn to Ephesians chapter 5 turn to Ephesians chapter 5 and I'll read for you in Matthew chapter 23 verse number 11 you're gonna turn to Ephesians chapter 5 but the third one is this Jesus even mentions it in Matthew chapter 23 in verse number 11 he says but he that is greatest among you shall be your servant here's the third one to be an effective leader you need to be selfless you need to be like oh man I don't want the job anymore I thought it's gonna be boss and it was just like you're gonna do what I say but it says be selfless Jesus says this in chapter in chapter 23 verse 11 he basically says he who is greatest among you he's like the leaders should be the servants is what Jesus said look he lived his life that way on this earth he washed the disciples feet he was he said he who is greatest among you should be your servant look at Ephesians chapter 5 it literally defines this in Ephesians chapter 5 for us in the marriage look at Ephesians 5 verse 25 the Bible says husbands love your wives all right what does that mean of course I love my wife I'll go buy her flowers right now look at what the Bible says though it defines this for us it says husbands love your wives even as like it's saying in the same way as Christ also loved the church and gave himself for it saying like it's defining love for us here this is a problem today love is not lust okay love is not some butterfly feeling I get in my stomach love is not oh you know I saw some girl and you know I think I love here no that's lost that's lost love is sacrifice is what the Bible is saying here you love your wife like Christ loved the church what did he do he died he died look women are not required to do this for their husbands this is a one-way street right here look at verse 26 that he might sanctify and cleanse it with the washing of water by the word then he might present it to himself a glorious church not having spot or wrinkle or any such thing but that it should be holy and without blemish so odd men meaning say in the same way there's he's giving this beautiful comparison of what Christ did for the church for us for people so odd to men love their wives as their own bodies he that loveth his wife loveth himself saying like if you won't sacrifice for your wife if you say you love your wife but you do no action or give no sacrifice that shows you love it's like you don't even love yourself it's like that's that's not the way to do it for no man ever hated his own flesh but nourisheth it and cherisheth it even as the Lord the church go back to Matthew chapter 23 go back to Matthew 23 so true biblical leadership should be selfless a parent should be sacrificing for their children a husband should be willing I mean literally in Ephesians chapter 5 it says literally husband should be willing to lay down his life for his wife that's what the Bible is saying here look at Matthew chapter 23 look at verse number 13 Matthew 23 verse 13 he says but woe unto you scribes and Pharisees hypocrites for he shut up the kingdom of heaven against men for neither go in yourselves neither suffer ye them that are entering to go in I just love that verse right there he's like you're gonna go to hell he's like and then you're gonna just not allow anybody else to hear the truth either look at verse number 14 he says woe unto you scribes and Pharisees hypocrites for ye devour widows houses and for pretense make long prayer therefore ye shall receive the greater damnation so first of all I mean this puts aside I mean let me just side note this thing right now the greater damnation meaning somebody that is a false prophet teaching false things keeping somebody from being saved is much worse and committing a much worse sin and not only are they committing out this is this this just shuts down all sin is equal garbage that is not in the Bible is all sin is equal somebody's telling you all sin is equal that's a evil wicked person right there the Bible is saying that these people are doing something these Pharisees these teachers are doing something to where they're literally going to receive a greater damnation what does that mean means they're gonna burn in a lower part of hell they're gonna have a greater suffering they're gonna have greater punishment look hell is hell we don't want to go there nobody wants to go to hell but these people are gonna go to it's gonna be worse for them is what Jesus is saying saying their sin is worse their punishment is gonna be worse showing that I mean showing the justice of God showing the justice of God I mean it when it doesn't really even seem fair to your conscience that somebody who just you know didn't believe the gospel was but tried to just live a decent life but they look they're going to hell is gonna go and get the same punishment as Joseph Ston who killed tens of millions of people probably not but that's not what the Bible teaches right that's what liberal weird Christianity teaches today all right so that all that to say this we're talking about you know we're talking about these people instead of having a selfless leadership what were they doing they were devouring widows houses they were the anti leaders according to this last point they were taking advantage of people they were they were get is the people that they were supposed to be serving they were taking advantage and taking their money and and and making those people their servants basically they were doing it the opposite way taking advantage of them to the Pharisees what Jesus was pointing out is you know what this is all about you this is all about you your leadership is all about you looking good it's all about you getting money it's all about you doing these things is like in the meantime you're sending all these people to hell is that you're gonna be punished greater for it is what Jesus is saying so look those are the three things those are the three biblical philosophies that you should follow you know you should be a selfless leader you should use the Bible as your authority and you should not be a hypocrite see leadership is not this people think it's just this magic button that you know bang I'm in charge now everything can be my way that's not the way it is and guess what follower should follow as we talked about last week but look how you lead will make it easier for them to follow you it will make it if you're a parent if you're a husband if you're a master at work you're a leader tonight you might as well be good at it you know you might as well be good at there's very few as a matter of fact when I think about a 23 year career that I've had and I just think about secular leaders I can think of one or two one in particular that was really a truly good leader I mean the man was just a good leader but you know he fits all these principles he fits all these biblical principles he was easy to follow he was easy to follow because he fits these principles following him you just knew you would succeed you just knew that you would succeed because you know he was the real deal he had a great plan and he would be there as the plan was executed he would be walking right with you and if things went wrong he was there you knew he had your back you could trust him you know I mean be if you're gonna be in a leadership position which you are if you're a man tonight you're the leader of your wife if you're a man tonight you're the leader of your children if you're a wife tonight you're a leader of your children you know I mean you might as well be good at it you might as well be good at it I mean this morning you know we talked about you know there will be failure of of those that you know we lead there'll be failure and successes in our lives there will be failures and successes in our lives as a leader you share in the failure of people you lead but the other side of that coin is you share in the successes of the people that you lead you know you might as well make it a success why not follow the Bible and be good at it use the authority of the Bible you know and then live your leadership be present there to lead and look look at verse number I don't remember where the verse is but he said Jesus says it he's like basically saying don't ask people don't ask people he binds heavy they verse 4 they bind heavy burdens this is you know not being a hypocrite don't bind burdens on people that you yourself wouldn't be willing to bear is what Jesus says this is what a good leader would never do this a good leader would never ask people to do things that they weren't willing to do that's why you need to be present you need to be there and show that you are willing to bind those same burdens and then you know what be a sacrificial leader because guess what even somebody brought it up this morning you know after we were visiting after church somebody said yeah it's it's hard it's hard to be a pastor somebody said that but here's the thing yeah you're right it's easier it's easier to not be a leader it's easier to be a church member in the context of the church think about this in the context of the church it is definitely easier to be a church member than it is to be the pastor for sure okay but what's the point of that what's the point of even thinking about that because guess what you think about your family you think about a husband leading a wife a husband leading a family somebody's got to lead somebody's got to lead it's not a matter of it's if it's easier to be the pastor easier to be a church member it's somebody has to be the leader that's what it's all about you know I mean dads dads and moms we have we have an absolute responsibility to pass think about the sermon this morning to pass the information the knowledge the skills that we have on to the next generation but guess what it's easier to not to it's easier it's easier not to I go out and I work on some project somewhere in my yard or wherever it's easier to go out there work on it myself then to have a seven-year-old an eight-year-old or a nine-year-old with me teaching them how to do all the things it's much easier to just just knock it out myself but we have an absolute responsibility to lead in these areas we have an absolute responsibility to pass this on to the next generation I saw a t-shirt my wife showed me a t-shirt the other day that said it just made me laugh it said what it say it said I can and it said nothing offends me I used to hold the flashlight for my dad like immediately I started having flashbacks you know underneath a tractor in the middle of the night you know I'm trying to get a wrench on some bolts that it's impossible to get the wrench on the ball how could they put it there trying to just sit there and trying to look you can't be a tiktok kid you can't be a tiktok kid trying to hold that flashlight you know and your dad's under there and it's 10 below zero and trying to get that wrench on there just hold that flashlight on that bull that just remember there's don't move that light don't move that light don't move that light other than you're like but look it is absolutely our responsibility to teach these things to our kids it's easier to go build yourself you know you have a headlight now you don't have to have anybody hold the flashlight for you it's easier to go get a screwdriver myself other than telling you know the nine-year-old to go get the screwdriver and comes back with an adjustable wrench or you go back and you see them in a pile of tools on the garage floor he's trying to figure out you know what is a what is a crescent wrench then you got it it's easier just to do it yourself and not have to go and teach that lesson again until they get it we have an absolute responsibility to lead in every area not just these areas you see you start to see how you say well I don't really have anything to teach my kids well there's a major problem right there there's a major problem you see how this is a generational compounding problem if you're like I just I don't even think I could teach my kids anything that's a major problem that will have generational effects if you don't it's not only not knowing anything but not passing it on will have the same generational effects it's the same thing my wife was gone for a few days my wife was gone for a few days so I reorganized the family a little bit and it's the only way we made it through is basically because my daughter I basically I elevated my daughter and I told my daughter is like you are now Jacob's mother for the next four days and I you know I work from home you know as much as I could but she's over there and she's like just like finish your homework and do this and do this and then correct it and I'm just like why what in the world but she has been led to be that way and she's been led by her mother she kept the house together I mean it it was like a it was pretty good we survived and we wouldn't have if it wasn't for a leadership that had been passed on to her effectively okay look it is a major issue look be a sacrificial leader though when and guess what when people know when people in your family when your children know when children know that their mother will do anything for them up to and including giving her life for them when children know that their dad you know will sacrifice everything his happiness his joy his finances anything that it takes to make them succeed you know when people know that you will do anything you will give anything of yours for their success they will follow you anywhere that goes for the secular workplace that goes for your family that goes for for everything because it's what it because it's Jesus's philosophy and Jesus would never tell us something that doesn't work it does work just follow it and then guess what you won't have problems you know imparting this influence on people that are following you if you just follow this advice in Matthew chapter 23 basically all you have to do is read Matthew chapter 23 take notes and do everything the opposite of what he's telling the Pharisees and you will be an effective leader in your life let's bow our heads and have a word of


All right, so you're studying for step one. You're looking for a resource to help you quiz, learn and test yourself. Well, that's a lot to ask, but that's exactly what we'll cover in this video. Let's get to it. All right, guys, welcome to the MD journey channel, completely dedicated to helping you succeed on your medical journey with less stress. My name is Lakshman, internal medicine physician and resident in training. And in this video, we will be talking about how to use PicMonic specifically to help you study better and get a higher score on step one. Now, whenever you bring up step one, the main two questions are, how do I study and what do I use to study? And there's plenty of options out there. There are made videos on all of these and I'll link them down below, but today specifically we'll talk about how PicMonic can potentially be the resource that you choose to use that just makes your step one studying so simplified, but also effective. Now, anytime I'm looking into a step one resource to share with you guys, it really has to fit three categories for me to kind of get the stamp of approval from the MD journey. One, it has to be high yield. Two, it has to be easy to stick to. And three, it has to be able to give you the ability to learn the topic as well as quiz yourself. And PicMonic fits all of those three. And today we'll talk about specifically how you can use the different features and how I would kind of arrange a step one study plan, whether you're studying with your classes or you're studying during your dedicated. So let's first evaluate how well PicMonic does at checking the first checkbox, which is it has to be high yield. And really it pans down, it does extremely well. Now, as you guys can see, I'm logged into the dashboard and there's two kind of main things that stuck out to me, which make PicMonic extremely high yield for step one. One is that they literally have a playlist if you go into the browse section that's dedicated to the first date book and specifically to the edition that you're reading. So if you have an old copy, maybe you're waiting to buy the new one but you have something that's been handed down, you can go into that and not only can you click on the chapter that you're reading or your step one or the topic, but you can go to the specific page that you're kind of reviewing and then watch the video on that specific page. Now for me, this is just absolutely phenomenal. I know when I was using first date as a med student and med students who've come to me always have a gripe that using first date is really difficult because it's just so hard to process and learn, but now you can use first date in addition to PicMonic or just use PicMonic by itself and go page by page and essentially just be able to get the high yield material in a very well-conciled video. So here as you guys can see, we're looking at the code on video itself so it's something you could just use and watch instead of actually having to read first date or after you go to those pages that you do during your prep, you can then go ahead and watch those videos to make sure that that topic actually stuck. And PicMonic doesn't just stop at first date itself actually if you go back into the browse section and look at all of the books that they cover, they include not only first date, but they actually include Patelma, which is a resource I extremely recommend you use during your stuff one prep. So similar to the first date resource, you can actually go to the chapter in the Patelma book or the videos that you're watching and then find related videos like vitamin A deficiency that will correspond to something that you're learning through the Patelma course. So easily PicMonic checks that high yield box, but next we have to move on. It has to be very easy to use. So for me, whenever I have to review how easy a resource is to stick to, it really all comes down to schedule. How easily as a med student, could you incorporate this into your schedule? Or if you're on your step one prep, how easy is it to kind of adapt into your study plan? So let's potentially talk about the group of you guys that may be using PicMonic in addition to your classes to study for step one. Well, in those situations, it's actually pretty easy to stick to because PicMonic itself has a USMLE step one kind of course breakdown. So if you were on your biochemistry course early into your med school career, then you could simply go to the topics you're about to learn or half learn and watch those respective videos. So it makes it very easy to stick to because if you know what lectures you're gonna have the next day, go into your PicMonic dashboard and go ahead and actually end up watching those lectures before you ever go to class. And in a similar fashion for the group of you guys that maybe choose to use it during your dedicated, all you really have to do is once you have your study plan, you know what topics you may cover on day one or day 20, then you can say, well, today it's gonna be a cardiology day and I'm gonna go ahead and go into my cardiovascular system and go ahead, you know, top to bottom until I can go through all of the videos in PicMonic. So in terms of the ease that PicMonic allows you to use to be able to stick to the schedule, it also gets another check. Now the last checkbox that we're gonna address which you can argue is probably the most important and that goes to teaching as well as quizzing you on the various topics that you need to know for step one. So to be able to get that first half of the checkbox you have to do extremely good job of teaching step one topics. And in my own personal opinion, I do find that stories and kind of funny illustrations as well as a visual and a text and audio representation all in one do the best job for you to have long-term retention. PicMonic is completely designed around videos that include funny images and stories but then also include quizzes and stuff that we'll talk about in a second to help you learn information. So here if we go to a topic that's the bane of existence for most med students and that being the Krebs cycle, you can see that you can go through this video and have a very entertaining story that is presented to you to also be able to teach you something that is very important and is very high yield when it comes to step one. So in terms of teaching, it basically applies to all of your senses. So if you like to read a text, it's there for me. If you like to listen to somebody in your auditory learner, it's there. And finally, if you like to have that visual component or all of them in one, like me, then it's designed specifically and perfectly for you. But to get that final kind of little bit of the checkbox, you have to really do a good job of quizzing and reviewing to make sure that what I learned today is also with me when I actually take the test. And here again, I feel like PicMonic does a really good job of giving you kind of the ability to quiz yourself amicially as well as long into the future. So here for the example, if you were gonna go ahead and watch the CrapCycle video and you wanted to make sure that you actually understood everything, you can then just go into the quiz section and actually quiz yourself on the different parts of the video that correspond to the different elements of the CrapCycle itself. But obviously your learning and your long-term retention does not in here. In fact, what you can do now is you can go through those videos that you've already watched or already had a quiz on and then you can go ahead and actually add them to a playlist. So here in this situation, I'm just gonna add it to something called a new playlist as you guys can see, I have a step two in a cardiology block but you can create a step one playlist specifically for you. Then you can use those playlists that you've created to basically have a review of all the material that you've seen in terms of a video format. Then you can also go into the daily quiz section and find yourself getting quiz on images and specific questions from topics of videos you've seen in the past. And personally, if I was studying for step one and I was using Picmonic, if I was studying with my classes, then I would look a day ahead and see what classes and topics will I be learning about. And I would watch those videos the night before and do the quizzes. And the next day I would go to class or if I was on my dedicated, I would look ahead to what topics I'm planning on learning the next day. And again, same thing, I would watch the videos and I would do the quizzes. But now I have a growing library of daily quizzes and things that can be added to my daily quiz to make sure that my step one knowledge is extremely kind of strong. But every time that I get asked a question, I can basically kind of get a little bit of a clue. I get this image and I get to, again, remember long term, okay, this whale, Nordic with agitation. What should it mean? Is it diastolic, systolic, murmur in this situation? But if you want to make yourself a little bit harder, you can hide the image too to make sure you're actually quizzing yourself without the image and making sure that long-term retention has stuck with you. And so again, that checkbox of being able to teach and quiz you effectively, Picmonic does a great job. So as you guys can see, if you're studying for step one, you're looking for a resource that could be kind of a step one prep in a box, Picmonic probably checks most of those boxes for you. So I definitely consider you guys to check it out. You guys can check out our free trial or if you're interested in joining, there'll also be a discount link for you down below. And if you guys do choose to go ahead and sign up with the link down below, then go ahead and send me an email and I'll send you a free copy of Master of the Boards, basically telling you the different tips that I've used as well as my classmates use to get a 250 or higher on step one. And so if you guys have enjoyed the content that you've seen on the YouTube channel, on the podcast, on the blog, and you want more step-by-step advice for wherever you are on your medical journey, through courses, through guides, through Q and A interactions with me, as well as interactions with other members who have the same goal of doing well on their medical journey, but doing it with less stress, then I highly recommend you check out the completely revamped Meadowlit Academy. You guys can check out a link down below. And at the making of this video, there'll be a link down below. If you're interested in trying it out, then you can go ahead and get a whole week access just for a dollar. And so hopefully for those of you that are interested, I'll see you in the Meadowlit Academy. Hopefully I've been able to shed a little bit of light of how to use Pekmonik effectively to study for step one. That's been concluded for this video guys. Thank you so much for watching. Before you go ahead and click off, make sure you hit that like button if you haven't done so already. Hit that subscribe button if you are not. Subscribe to the channel and drop your questions about Pekmonik, step one, Meadowlit Academy, med school in general in the comment section down below. I love you guys. Thank you so much for supporting me on my journey. Hopefully I've been a little helped to you on yours. I'll see you guys in the next one. Peace.


Hello, I'm Dr. Tariq Sani. I'm a CBT practitioner. I'm here because I love to share my knowledge and with people around me, and you can find me as Tariq Sani on almost any platform around the web. I'm here to present the workshop on procrastination and the workshop objectives are, the what and how of procrastination, learn about the cognitive processes involved in procrastination. Cognitive processes is just a fancy word for the thinking involved with procrastination. It is slightly complex, the thinking involved, but cognitive processes is just what the thinking is involved. Training to overcome procrastination and of course, world peace. I would like to add a mandatory disclaimer here that this workshop is not intent about medical advice. Use the knowledge gained at your discretion. Jumping right into it, the first part is understanding procrastination, what it is and how we procrastinate. Procrastination is not a monolithic entity like many people think that, okay, there's a task and you don't do it. No, there are many complexities and bits and pieces which will bring together in this presentation and you'll see that how to overcome each part of your procrastination. But we'll begin with something very basic as to what procrastination is by definition. It comes from a Latin word, procrastinatus, which itself evolved from the prefix pro, meaning forward and the procrastinus means off tomorrow. A very wordy definition of procrastination goes something like this. Making a decision for no valid reason to delay or not complete a task or a goal you have committed to and instead doing something of lesser importance despite there being negative consequences to not following through the original task. So there are three components here. There is no valid reason. We may give ourselves excuses and we'll see how giving excuses makes it seem valid but there is no valid reason to complete a task or a goal that we have committed. Instead, we do something of lesser importance. We do something but it is of lesser importance and many a times this thing confuses people that like, oh, let me finish my answering all my important official emails first and then I will go on to make the report that kind of thing. And there are negative consequences. People know that there are negative consequences but still they do it. Most often people confuse between being lazy, procrastination and what is a strategic delay.  No, laziness is something very different. Let us see how each three of these are defined. Procrastination, we just saw that postponing task for another time instead of doing tasks for lesser importance. And procrastination is usually discomfort driven. Remember the word for now, discomfort driven. Compare that to laziness. Lazyness is about not working, not doing anything and avoiding to make an effort by all means. So while a procrastinator wants to do the task and is unable to for various reasons, a lazy person strives not to do that or whatever he has committed to. So like procrastination is discomfort driven. You can say laziness is driven by a desire for comfort. And of course the last one, strategic delay. This is when a better, more research outcome is anticipated by delaying the task. The important thing to note here is that there is a better result anticipated and it is not habitual and the outcomes are generally positive. So not being habitual about a strategic delay is the key here. That you use this strategy delay only a few times, not habitual. So this is what procrastination is and how it differs from laziness and strategic delay that procrastination is discomfort driven. Just keep that in mind for now. The next part of this workshop is procrastination cycle and how we can change this cycle, putting the components of procrastination together and understand what we change. So we'll start with what are the components of procrastination, some unhelpful rules or assumptions that we have in CBT that is cognitive behavioral therapy parlance. We call them as cognitive distortions or they are somewhat akin to cognitive biases but cognitive distortions, let's call them for now as unhelpful rules and assumptions. The first one is the need to be in charge. I can't do any stuff, any task of importance unless I am completely in charge of the situation. This is an unhelpful rule because nobody can be 100% in charge of all the variables involved in most of the tasks. Pleasure sequence. Here, the thinking is that pleasure must come first. Things must be easier for me. I don't deserve this hardship, fear of failure or disapproval. This is a big one for many people who suffer from anxiety that the fear that they will fail or somebody in authority will disapprove of the work they are doing. Thus, they avoid doing the task at all, thinking that if they don't do the task then there can't be any judgment. Fear of uncertainty or catastrophe. It is very similar to fear of failure or disapproval but it is the outcome that you're predicting is catastrophic. So something like if I make this report, my boss will not like it. If my boss doesn't like it, it will go on my CR. If this year my CR is bad, then I will be probably out of the job. If I'm out of the job then how will I pay my home EMI? Then I will be evicted from home. I'll be homeless and I will die on the streets, cold and alone. So that kind of a chain of catastrophic thinking, of course I exaggerated but you get the point that a chain of catastrophic thinking is what happens in certain case. And thus you decide that if I don't make that report, none of this will happen. Of course, it is not a very rational thing to do but that happens. Low self-confidence. All this boils down to low self-confidence that you are not sure of delivering or being able to do the task, depleted it. The key here is that it can be true sometimes that you indeed are too tired to do the task. But if you are seeing this as a habit in someone or even in yourself, then the chances are that you are using it as an excuse. So depleted energy that is unless I'm fresh and completely alert, I can't do this task. Why do we make excuses? So we have these assumptions, then we have to make excuse to justify these assumptions. So the excuses justify our behavior as reasonable, acceptable and okay. If we feel okay about putting things off, then we put things off as simple as that. So what we do is we search for, once our unhelpful beliefs are triggered, we search for excuses to procrastinate. And thus we reach unhelpful conclusions about some truths or part truths. Let us see how this happens or what kind of thought process goes on. I am tired. Thus comes, I'm better off doing this after I have tested. I don't want to do it now. I may feel like doing it tomorrow. Remember that there is some truth in the original statement that you're making it an excuse about. I will miss out on all the fun happening now. I can always wait till nothing much is happening, but something or the other always keeps happening. I don't have everything I need. I will wait till I do. I have plenty of time. So I don't have to start now. I just don't feel inspired. Wait till I feel inspired. I have other things to do. Thus I will do the current task when those things are finished. I don't have enough time to get it all done. I will wait till I have a lot of time to do it. So unless you're sure that you will be able to finish the task, you won't even start. I work better under pressure. So I will wait till the last one. So these conclusions are unhelpful because they allow you to think that you are better off not doing the task at hand. So these are the excuses you give yourself for once your unhelpful beliefs are triggered. And of course, after that, there are consequences for procrastination. The consequences of procrastination can be positive or negative. Yeah, you may be wondering how can consequences of procrastination be positive? No, there's nothing hidden about it. It's just that what you perceive as positive consequences, something like payoffs for procrastination and which make you procrastinate more. So what are these? They relieve the discomfort. So if you procrastinate, the initial discomfort that you are feeling about doing the task that is relieved for the short. You stick to your rules and assumptions. So these rules are deep rooted. And if you stick to them, then you feel good about that. You gain pleasure as well. So these are the positive consequences but then usually these are short term positive consequences. The negative consequences, even though you may feel that there have been some positive consequences are always there. They often make the situation, procrastination often makes the situation worse. Making the task even harder, more unpleasant in many, many ways. So there is more discomfort. Negative rules are reinforced. So if whatever are our unhelpful rules where they were reinforced and that will make us more likely to procrastinate. Self-criticism backfires. That is when you procrastinate, you criticize yourself. It backfires and makes you feel still low or ultimately you end up with a very low self-esteem.  There is ultimately, of course, there is punishment or loss. All these things together make what is known as the procrastination cycle. Let us take a look at how this thing goes in a vicious cycle, feeding upon itself in a more diagrammatic manner. So you approach a task or a goal. Maybe it is work, home, health. Then your unhelpful rules and assumptions, they kick in. Maybe desire for control, fear of outcomes, pleasure seeking, no confidence, whatever it is. Once you detect the discomfort, you detest it and you make discomfort-driven excuses. And of course, once you have made an excuse, you go on to doing the avoidant activity, which is the activity which you do instead of actually doing the task which you had agreed upon. So it can be distractions, day-to-day dreaming, lower priority tasks, pleasure seeking tasks, so on and so forth. Of course, after which there are consequences, positive and negative, which reinforce the behavior which has happened. And thus what happens is you continue to procrastinate. If this cycle has to break, if you have to stop procrastinating, then you will have to break this cycle and go on from procrastination to a doing cycle. So how do I do that? First step is learn to dismiss procrastination excuses. Then practice some practical techniques, very pragmatic, nothing to do with thinking, practical techniques to stop procrastination. Learn tolerating the discomfort which comes with doing the task. So these three things are the primary things which you need to focus upon while dismissing procrastination. Of course, ultimately you may want to get a deeper understanding by dismissing the unhelpful beliefs and rules that you have, but that may require help of a skilled professional, a CVT therapist or a CVT practitioner. But remember dismissing your beliefs is optional because once you start doing and realize that there are benefits to actually not procrastinating, your beliefs will also shift gradually. So CVT works on the feeling that you can either change the thought and the behavior we change or you can change the behavior and hopefully the thought will also be influenced to change. So in case of procrastination, we change behaviors and we prevent the excuses to be brought into forefront. So we begin with dismissing procrastination excuses. How do we do that? We do that by questioning ourselves and disputing our own conclusions. You can either do this yourself or you can take help of a friend. You ask questions which are similar to these four or five questions which I will present and then we'll see how it goes. What is the factual evidence or reasons that it is better for me to put off this task or group? What is the factual evidence or reasons that it is better for me to start this task or goal now? Is it really true that I will be better off in the long run delaying this task or goal? Is it really true that I can't even make a small start on the task or goal right now? Can I still get some parts of the task or goal done now even though the conditions aren't ideal? Is it really true that later is a better time to do it? If I do make some start now on the task or goal, what might happen? How might I feel right or wrong? If I don't make a start on the task or goal right now, what might happen? How might I feel? And the key of course is to practice disputing these excuses and thus come up with more helpful conclusions to the half truths and truths which we just saw. So they can be, I'm tired, but I can still make a small start right now and then rest. I don't want to do it now, but later won't be any better. So I may as well get started right away. I will miss out on all the fun happening now, but if I get something done, I can reward myself with other fun later. I don't have everything I need, but I can still try to make a start on some bits and pieces of the task. I have plenty of time, but better to get on top of it now than leave it to the last one. I don't feel inspired, but if I get started, the inspiration may follow and I can't just wait around for the inspiration to arrive. I have other things to do, but they are not more important and can be done after this particular task. I don't have enough time to get it all done. That doesn't mean I can't get some of it done now. I will better under pressure, but it is still worth making a start now because if I leave things too late, it can backfire. Once you've arrived at these conclusions, they may be enough to get you started, but at times you may need to test your conclusions and you have to test your conclusions in these three areas of fatigue, motivation, inspiration, mood, lack of resources and motivational stress. How do we do that? For fatigue, motivation, inspiration, and mood, the excuse here is that I'm tired, I don't want to not inspire. Set up a behavioral experiment, rate the feeling of fatigue or lack of motivation. You may rate it from zero to 10 or 100, whatever. Set a small target, five minutes, 10 minutes, 13 minutes. Once you have achieved this small target, rate the feeling. If you feel that after doing the feeling of fatigue and motivation has increased, then you may not continue the task and then rethink as to are you really fatigued and be motivated. But more often than not, you will find that motivation does follow action. It is a huge myth that you should be motivated to act. Action, motivation doesn't precede action. Action often leads to motivation. Lack of resources, I don't have everything I need, I don't have time. Again, set up a behavioral experiment using all or none approach. That is, unless you have everything and all the time in the world, you will not do anything or second experiment is try the bits and pieces approach of doing things with whatever resources you have and whatever parts can be completed. See what gets done and how you feel after that. Motivational stress, which is I work better under pressure. The behavioral experiment to set up is last minute approach which you are doing right now, versus try and ahead of time approach which gives you some amount of margin to make your things even better and doesn't put you under stress. Finally, when you're doing all this, you have to encourage yourself, don't criticize yourself because negative self-talk that is beating yourself up, saying that you are no good, you're not good enough, you will always fail, doesn't help with procrastination. In fact, negative self-talk will demotivate you further. So encourage yourself as if you are talking to a good friend of yours who has come to you for help, for fighting his procrastination and see what happens when you encourage yourself instead of criticizing yourself. So this is what the thought process is that is there and how to try and reframe the thought process. But we need some practical techniques to stop procrastination because many a time it is a skill deficit of time management or how to get things done which leads to procrastination because the dictum here is just go do it. That is all fine, but nobody tells how to just do it. And this section precisely is going to tell you how to just do it. First figure out what I need to do. So prioritize your task. Figure out what is the most important task. There are tools for this. Then create or chunk each of this task. So for example, you have a task of preparing a report. So chunk it into parts. Like I need to ensure that I've got all the research done. I need to ensure that I've got time block. I need to ensure that I have the proper tools in place to get the report done. So breaking down the larger task into smaller parts. And finally, tell time. Procrastinators have this weird unusual relationship with time. For them, time is more of a stretchable quantity and mythical thing that miraculously get more of it. But the fact is that you will never get more time. You have to just take as much time as everyone else has been given and do things in that time. Procrastinators typically are unable to estimate how long it has been and how long it will take. So what you need to do is to learn to tell time a bit more precisely. Nobody can tell time very, very precisely. Like if I tell you estimate five minutes, you will be somewhere around like three and a half to five and a half, six and a half minutes. But you need to get a better grip on estimating how much time it will take. The second part of it is how can I do it? So here I will give you a quick run through of 10 techniques, practical techniques. You don't need to use all of them, but see it more like a toolkit and figure out which tool works the best for you. The worst first. So whatever you are dreading the most, do it first. Get that out of the way and rest of your day will be much easier. Versus putting the most difficult things for the end of the day, you go through the entire day dreading and in discomfort that you have to do the particular discomforting task at the end of the day. So start with the thing which you dread the most right in the morning, preferably using momentum. So start with a task which is your favorite and just don't stop. Use that momentum and go on to the next task and then the next task and then the next task. Just five minutes. We had talked that discomfort is, procrastination is discomfort driven. So tolerate that discomfort for five minutes and see what happens. And if you can for five minutes, chances are that you will want to work a bit more on that. If not, then you can always step back and see what other strategy works for you. Set time limits. Don't decide to work on the entire task at once. You can start with a short time limit like 30 minutes or you can use the very famous Pomodoro technique wherein you work for 25 minutes, take a five minute break and then you work for 25 minutes and so on. So set time limits of how much you are going to work in a particular setting and not try to do the entire task at once. Utilize your prime time. Some people are morning people, some people are more evening or night people. So work out what times are the best for doing tasks which are not really very enjoyable. So use your prime time. And the typical way to find this out is try out stuff, try an error and figure that which time feels the best for you. There's a prime time with a prime place. And it is very well known that if the surroundings are distracting, we are more likely to progress today. So figure out the right place to do the right task. So if it is again continuing with the example of a report, then a study or a home office or the office would be probably a better way or a better place to do it. Remember then to then do. For small irritating tasks which are less than 15 minutes, just do them as soon as you remember so that they don't linger around. And of course you can pair it with reminders, visual prompts, post-it notes, alarms, whatever. So whatever reminds you to do the task on time because remember procrastinators cannot tell time precisely or as precisely as other people do. For bigger tasks, a very powerful technique is to visualize a very vivid scene or a picture of you doing the task or better of you having completed the task and the positive consequences of having completed the task. This can be a big motivator for you to finish the task. And finally, the 10th focus, calm the mind down, settle and practice a bit of mindfulness. So these are the 10 techniques but I have a bonus one, plan rewards, guilt-free rewards and play time, promote promptitude and banish procrastination. So always remember to encourage yourself rather than self-criticize and plan rewards for yourself for having done the task. And of course the rewards should be proportional to the task done and that is a given thing but rewarding yourself will motivate you and keep you motivated for doing the task. Thus, how can I do it? Use one of these two gets worst first, using momentum just five minutes, set time limits, prime time and place, remember then do reminders, visualize, focus and plan rewards. The third part of banishing procrastination is when can I do it? Here you can either schedule or scheduling is simple. You know that, okay, you put a time and fill up your calendar with all the things that you are procrastinating about but that is scheduled. For many people, scheduling works but for some scheduling can feel very stressful and as if they have been caged. For those people who feel that scheduling will not work for them, there is another similar technique which is unscheduled. Unscheduled is very similar to schedule in which what you do is that you're regularly committed task like getting up, making breakfast, commute, we don't have that anymore. All that you fill this regular committed task which you have to do on a daily basis into a schedule. You will invariably find that there are chunks of time which are free for you. Match those times with a list you have of the tasks to be done. So whenever a chunk of that free time comes up, see your list of things to be done and start on one of those tasks. This will also help you in figuring out whether you are over committed or not. Maybe because there are too many things already on your plate and the tasks that need to be done, you just don't have time for doing those tasks. So try unscheduling, figuring out what parts of the day are free for you. You may be surprised that they are not really free, it's just that in your mind you think that it is free. So this is the unscheduled. Of course the final thing, if schedule or unscheduled doesn't work, the final thing is what I call as the tada list. Tada list is a list of things that you need to do and at the end of the day, just mark the things you have actually done. This is still a step up from not having a list and not doing anything. Keeping the list, seeing that your tada list is gradually becoming longer and longer and that you are doing tasks and reaping the benefits slowly builds up motivation. Some additional tips here are self-monitoring, being aware that how things are going with you, what are you feeling, what are the sensations, are there any physical sensations which are associated with the feeling of discomfort? So monitor yourself and write them down so that you can be aware that this is what happens when I start feeling like that I want to procrastinate. Second is telling someone, this is a very powerful motivator as well, just declare that, okay, by end of today, I'm going to finish this task. And being accountable to someone helps you finish the task. And of course lastly, assertiveness, more importantly in assertiveness, is the ability to say no. If you are a people pleaser and you always say yes to things, when people ask of you, chances are you have very little time left to do your own things. So learn assertiveness to how to say no. Actually there are six ways to say no. And I do have a course which teaches this, this particular thing is too short for going through it, but assertiveness is kind of a gateway skill, which I insist that everyone should invest at least some time in. So this is how you can do various things, practical techniques for avoiding procrastination. The last part of this is learning to tolerate discomfort. It involves a more abstract kind of working, but gradually you can learn that as well. First is be aware, learn a bit of mindfulness. Mindfulness is not only meditation, meditation does form a part of mindfulness, but mindfulness is simply being aware of yourself, the things that are happening to you. You watch and observe the thoughts that you're having without engaging with them, without judging them. So you have to learn to be mindful, watch and observe your thoughts which are making you discomforted, but learn to watch them without judgment. One of the visualizations that you can use is that these thoughts are like leaves in a stream and you can just watch them float away without having to act or do anything. Finally, let go of those thoughts by just letting them ride the wave of discomfort like a surfer. The discomfort always comes in waves. It will increase and then over a period of time decrease. Once you are sure of that and once you've kind of found your rhythm, you can learn to ride the wave of your discomfort. Finally, gradually delay and increase this time for which you tolerate this discomfort. Over a period of time, this discomfort will decrease. Remember, you can't decrease the discomfort by demanding that this discomfort not be there. Discomfort will decrease only when you accept that, that yes, I have discomfort, but I can tolerate it. Try out these things. They are simple in terms of understanding, but they require a considerable amount of practice, but are definitely not impossible to master. Remember to start with something trivial and easy. This is like running a marathon, so you are not going to do it overnight.  And that is how you deal with procrastination in short, of course there are more bits and pieces to it, but essentially this is the crux of what we deal with when we want to turn our procrastination into comittitude.