How to Beat Procrastination (with science)
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- čas přidán 16. 06. 2024
- Learn the difference between procrastinating and a procrastination addiction.
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=== Timestamps ===
00:00 Intro
00:35 What’s the difference?
03:15 The real problem
04:42 How to know: Step 1
05:19 How to know: Step 2
07:12 Is it different from ADHD?
09:07 Solution step 1
09:47 Solution step 2
11:07 Solution step 3
=== About Dr Justin Sung ===
Dr. Justin Sung is a world-renowned expert in self-regulated learning, certified teacher, research author, and former medical doctor. He has guest lectured on learning skills at Monash University for Master’s and PhD students in Education and Medicine. Over the past decade, he has empowered tens of thousands of learners worldwide to dramatically improve their academic performance, learning efficiency, and motivation.
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I just added this video in my watch later list and procrastinated😂
Me too🤣🤣
Same here...
But now im listening it...
After it appeared again...😅
Same 😂😂😂😞
Hahaha!❤
Right
Watching videos about Procrastination is also a way to Procrastinate
Our brain is very smart ! On how to make us avoid work
Yeah but I needed this because I was completely oblivious till I watched this video
Yeah this is called the noble way to procrastinate
What you described is exactly why I deleted all social media apps off my devices. If I feel the urge to jump on social media, I read a book for 30 mins. After 6 weeks of doing this, I find my attention span has improved.
This is what I do. I can do this about a year at a time, and then I eventually go back slowly until I'm back where I was before. 😑
What about CZcams? I’m more addicted to yt then to insta etc
This gives me hope. I used to be an avid reader 20 years ago, now I can’t open a darn book.
I deleted all my socials bro suddenly im watching CZcams shorts
Yeah, same here…. I now have a rule that no matter how enticing I am not allowed to click on any short, because 1h later I find myself scrolling… it’s unbelivable how addictive this form of video is…
I am right here with you
SAME
Same lmaooo
My procrastination started after depression. I wasted 80% of my time in meticulous planning and daydreaming. I didn't complete courses I enrolled into, neither did I apply for jobs in time, nor did I attend any interview.... My career was in ruins when I was busy daydreaming about it.
Nothing helped except for outdoor activities like hiking, and sports.
I’m still trying to figure this out and I didn’t realize I was depressed… was there anything else you figured out
I just want to do the right thing. renew my car registration on time.. take care of myself. I was offered a six figure job once and daydreamed about how it would trap me and just.. didn’t send the docusign back. And I keep doing it
@@AzNpenguin456456 do it right now then bro
Yess that's the same situation I have been facing for the past 1.5 years . Idk what to do with my life
@@shubhanshu_goyal I suggest you consider outdoor activities.. trekking, hiking or simply play cricket with friends... Helps a lot ... Physical activities stimulate brain to overcome depression...
I uninstalled the app which distracted me and now I'm here to see these kind of videos. Not even trying to study😭😭😭😭
I’ve been a professional procrastinator for 46+ years. There was no internet, Facebook, instagram to be distracted by. And yet my procrastination is as strong at age 56 than it ever was.
Gym will fix it
Same here, and I'm 71! Call myself the last of the great procrastinators!
@@islamocean1 didn’t fix mine. I just got really good working out, getting strong, and looking good. Just like when I got sober and clean over 5 years ago, I still had my usual procrastination. Hell, had I not had weights in my basement, I probably wouldn’t have been able to stay consistent and probably would not still be working out 15 months later.
I was also a "professional procrastinator". I was later diagnosed with severe depression and after getting on anti depressants (and working thru my depression ofc) my energy has been better and I don't do what I used to call procrastination anymore. If you're constantly tired and not procrastinating by choice, you can talk to a professional if this is something that you can relate to
U r lazy then
By YouSum Live
00:00:05 Procrastination can lead to life-ruining consequences.
00:00:32 Procrastination addiction impairs focus and self-regulation.
00:01:00 Addiction rewires the brain, causing withdrawal symptoms.
00:02:00 High dopamine from social media creates dependency and cravings.
00:03:31 Success requires effort, not instant gratification.
00:04:38 Procrastination addiction closes doors to meaningful achievements.
00:05:10 Recognizing distractions is the first step to combat addiction.
00:05:20 Removing distractions completely is crucial for recovery.
00:10:46 Mindfulness meditation aids in focus and distraction management.
By YouSum Live
I was procrastinating and suddenly came to your video to see, procrastinating. Thank you for opening my eyes ☀️☀️⚡
I am super glad to hear you found the video helpful!
Bad methods and procrastination ruined mine entirely. I have recovered from ocd and severe anxiety disorders without a therapist or medicines so it took me a long time. But i always had trouble developing my life in studies and procrastination ruined it even further. I didn't know the detriments because of the "normalization " of it but now after learning mental health skills i realise how i have never worked on my methods and because of it i hated studying and now I'm sitting for a big exam (after graduation), & i can't continue like this anymore. I know if i can build skills in other directions of life, i can do this too. I have lot of beliefs and fears around 'career, studying, learning'..I'm breaking all of them. I'm taking a year break to overcome my barriers and your channel is my guide towards it. Already implemented strategies but it'll take time. I know my growth is delayed and so will be my success, but I'm ready to break my patterns and face my fears and build the skills using the right methods without putting a time pressure on myself. I get very anxious while breaking them, but yes it's all a part of the process. I also see resemblance in your content with mental health skills (related to how brain works) , which inspired me more to do this. Making the most of what I've and creating more towards the direction i want to go, thanks for your content Justin ! ♥️ let's build 💪
Wait aren't you that overload guy 😮.
Are you giving JEE or NEET.
Or may b upsc?@@sussyanimesensei
@@sussyanimesensei umm not the overload one maybe but the one who asked if i should be doing the entire chapter or the entier book
@@jishajain7341 then use these techniques to learn . Maybe but Justin course(500$) . If still not possible then learn some CS branch skills like programming , Development etc. Don't lose Hope. Try
@@jishajain7341 im too preparing for same.. 2025.
I am Gen X and going back to school. I just found you. I am so glad I did. Thank you for what you post. Your procrastinating point is very interesting to me. I grew up outside in nature 😊. I have a flip phone without apps to limit distractions. I have been preaching for people to take back their down time. I see now it's more important then ever. I have a tablet for when I am done with my studies. I have a laptop for my schoolwork with apps I need for nursing school work, pen and paper. I see this as respect for myself , my family and my education. My MIL keeps asking me if I've seen whatever on Facebook. Like, no mom, why don't you tell me about it? I'm more interested in spending this time with you and what you want to talk about. 😊❤
i am very thankful to God for getting me out of my procrastination addiction 😇😇
I procrastinate by watching videos on how to stop procrastinating😢
That's why he said put your distractions away like zero tolerance not gradually decreasing.....Also, I struggle exactly like you.....
😵💫😱🙀
I came here to write exactly that.
This is the first video I found that’s reassured me of the possibility that the procrastination addiction I know I have doesn’t necessarily mean I have ADHD despite the overlap in symptoms. Thanks for that.
Very helpful video. I just need to put it to action. Then become increasingly consistent.
"doom scrolling, binge watching, and then looking at youtube video till 4am and start questioning your life decisions" 😭😭😭😭😭😭
Ok, all this deleting apps, setting timers, going out in nature, always lead to relapse. Why? Cuz you haven’t fixed your mindset towards procrastination or doom scrolling. How do you fix that? Find one factor that you’re so dedicated and truthful for, something that you will never cheat on; everytime when you get the urge to procrastinate or do a bad activity, just remind yourself about that one factor and say to yourself “If I do this wrong behaviour, it means I’m not faithful to (the one factor you’re so dedicated to), the more I’m disciplined, the more I’m truthful to it”; and when you keep reminding yourself everytime, see how magically your mood and life transforms. For me, it’s the love of my life. You will never cross that line once you see how powerful this self motivation is.
useless info
I did not expect this to be about the addictive side of this.
I was in a really deep hole in life and had nothing positive to look forward to. 'Reflection' was an instant recipe for misery, so procrastination/distraction was how I kept myself sane.
Now that I'm ready to really try again, the crutches have become a dependency.
Most anti-procrastination advice is very simple and shallow. This was cool. I won't see any replies to this quickly, as I'm turning off CZcams notifications. :)
One of my main distractions is my brain wandering through: 1- daydreams and/or 2- stuff i need to do, places i gotta go (and yes, i keep a brain dump list, constantly updated, so this wouldnt help). I wonder how i can put my mind away so i can focus 😅
same,i think alot but don't do even a tenth of that,tell me aswell if you figure smg out aswell
I had the same issue, still have but one way to cope with this issue of thinking too much of doing a task and how to do it is simply to STOP THINKING.
i keep on thinking i need to do this and this then this but it never worked. Then I stopped thinking and told myself i need to do this yeah that's it. I'm doing it no THINKING.
try and tell me I have high hopes for this.
I have same issue, i will share few steps that i found useful
1.workout - after 2 weeks you will see benifits
2.use timer to qualify your work, i.e if you are planning to study 6 hours a day, put 6 hours in timer (ideally in your watch)and when you stop working and start daydreaming or doing other stuff you stop timer so that you can qualify the amount of time you actually do the real work
4. Do mindful meditation, i.e sit in meditation position close your eyes and try to put all of your attention and awareness to your forehead between the eyebrows, the aim is to reduce thoughts and reach a state of zero thoughts , if you do it right you will attain full concentration for 2 to 3 seconds maximum initially that itself will help you calm your mind and focus more
5.Try to get rid smart phone from your work space, it should be out of your eye site
(I'm not a native English speaker excuse my language )
the fact that i procrastinated watching this video (its been on my watch later playlist for a week)
Had this opened up as a tab 2 weeks ago. Just watched it. It was like the best gut punch I've ever received.
one of my favorites thanks. reminds me of a long time ago when you talked about “not allowing yourself to do anything” I think it was the turning your brain off video.
Super timely! Thanks Justin!
No worries!
My number one procrastination is daydreaming alooot!! the scary thing about it is that even when I removed the things that would stimulate me to daydream, it would still hit me in so many different ways and find it’s way out, like I have literally stopped all the things that would cause me to daydream for about 8 months now but it still exists in an abnormal level
I have the same problem
@@yasoelg7731 same here
Hosnestly, this video is one of the most useful about procastination. Thank you!
This is the first description of meditation that has ever made sense. 🧘♀️
So helpful thank you 🙏
Man I saved this video on watch later for 2 days. Finally got myself to watch it and face reality lol
LOL
You ROCK Justin! Thank you for sharing your info!
I appreciate how you said adhd factors into things! I know ppl says it is a "neurological" condition rather than a mental illness (like depression) but considering how much comorbidity there is, I wonder how much the invention of social media contributes to attention span/difficulty regulating focus or motivation (and therefore difficulty finding meaning in life or in doing things that aren't immediately rewarding). Videos get shorter and shorter, things become "viral". life feels like it just moves faster than before. My first therapist told me that our society and environment might be changing faster than our biology/brain can evolve and keep up with. Humans can be resilient and adaptable but it's also understandable why many are more anxious or depressed than they are able to cope with...
I'm about to fail one of my classes and I'm pre-med. I'm procrastinating so much though-
My family is being broken up and life is hard right now. I might be addicted to procrastination so I'm glad that this video popped up. It's not even like I'm on social media, I don't have any social media; I'm just laying down. One thing I'm wondering about is how to learn something you don't understand in a short amount of time. I'm struggling so bad with linear algebra and there are no good videos on it and the books are a bit complicated. The only way I've been getting through is by someone teaching it to me and this feels like not the most efficient way to go through college.
Are we living parallel lives , you just put my exact situation in words bruh !
@particleex6428 Have you tried Khan Academy? It's free and does have a math section.
I have been using it to learn some computer science, mainly about binary and so far, everything is clear and well explained.
Give it a shot! It might stick!
@@suzyk212 Same, even doing linear algebra this year.
Very informative and relatable. Thank you for sharing your wisdom and experience with us.
Glad you found it helpful!
Just found out today that there is an app that specifically blocks short form content. So now I can finally open CZcams without being sucked into the void of shorts
Really??
Subscribed! Thanks for this!
Thank you for the adhd clarification because it is such a buzzword these days! I am a recovering procrastination addict who suffered severe executive dyfunction for the past 8 -10 years. My treating psychiatrist thought it was ADHD and tried every other drug but none of them helped.
Finally, after years of being unproductive, a super-specialist found the root cause: p OCD.
That in addition to pre-existing major depression and anxiety disorder, was nothing short of a disaster!Not only was I addicted to procrastination, I was obsessed with many different things including procrastination. The compulsions added more fuel to the fire and had me feeling like I was mentally out of control.
The neuropsychiatrist who discovered the OCD literally saved my life and for the first time in 10 years, I felt like a capable human being who could get at least one thing done. Brain recursive therapy with a psychologist was the cherry on top of new and effective medication. So to anyone who feels like there’s no hope for them, until you’ve exhausted all options, keep going. Heck I was one specialist-referral away from donating myself to clinical trials and whatever brain surgery I could get.
People who uninstalled those apps while watching this video
I think I needed to hear that ups and downs are normal, it means we are alive. But all time up is what is abnormal. Thanks for that!
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Türkçe altyazı ekler misin @JustinSung
Thank you.
That was me in engineering college many years ago, but it was reading (fiction) and comics at the time. I found this enlightening and depressing - what I could have done if I hadn't fallen into that trap. But this gives a name to my pain and helps me proceed.
Watching this at 4:28am really hits home 😅
Thank you for your description of meditation however, as I’ve been doing it nightly since covid began (for stress etc) and I haven’t thought of it that way! I’ll try to screenshot and remember. ❤
Just watched the video after procrastinating for a week since I've put it in "watch later"
Great stuff 🤟I've caught myself too opening a social media app instantly on auto-pilot after I've closed it... thank you for the diagnosis 😅 I didn't know it can if fact be an addiction!
Great job man...keep it up
Will do!
Thank you for this video. It's really helpful. I will try the steps you mentioned to avoid procrastination and to focus on my life. I was thinking about uninstalling Instagram as I'm addicted to it. Will do it soon.
Excellent Video!
Any feedback on how I can make them even more valuable and helpful for you in the future?
It is very simple
1.Exercise or meditate daily morning
2.Start writing daily about ur routine u won't follow the routine first bt later on u will catch it up
3.And final is the 5 seconds method. Check what u have writen in ur routine and then say I have to do it and count down to 5 seconds and go do make a move for it in that countdown
great video i definitely watched the whole video despite how passive it was, my dopamine addicted mind definitely didn't make me skip to see just the solution titles.
Your distinctions between ADHD and being addicted to procrastination is interesting. I've been consuming content lately about ADHD and suspect that I have adult ADHD. I find myself yearning to go on a 10-silent retreat every year. I don't feel any withdrawals while I am there. It's actually a feeling of relief because I simply do not have access to any internet at all and meditating for about 8-10 hours a day. Does that mean I have ADHD? When I'm at home though, I do find myself always opening CZcams or Instagram and seeing all the reels and what the almighty algorithm has on a silver platter for me. Coming back from the course, I have a lot more self-control, probably due to strengthening of my pre-frontal cortex, but as time goes by, I always go back to the same patterns. What do you think? ADHD or no?
This has been in my “save to watch later” playlist for quite some time.
Indian dhyan ( meditation) went to china called jiyan then went to Japan and known as zen meditation.
Great information and very helpful techniques to overcome procrastination problem .I don’t understand the meditation 🧘 phobia with some people especially from Abrahamic religions.Why they think that meditation 🧘 will take them away from their ‘own ‘ belief system 🤔meditation originated from India which has the oldest religion called ‘Sanatan Dharma ‘and the only continuous civilisation as well .Sanatan Dharma has given knowledge to humanity in every field from Science ,medicine astronomy 🪐,art of living and many other aspects of life .
Saving this to watch later.
When you mention how to tell if you're addicted to practination, it got me wondering about the difference between procrastinating on a task you want to do vs a task you don't want to do. For example, procrastination at work is easy if you don't like your job. So to me it feels like a natural response to seek out more enjoyable tasks. Is it still procrastination addiction at this point, or just avoidance behaviour?
I rarely find myself procrastinating on tasks I actually want to do, because they're inherently rewarding.
Helpful quality content ❤
Yay
I have been procrastination this video for so long tells a lot about my procrastination
Saved to watch later list
I saved this video. I'll watch it later 😊
I’ll definitely watch this later
Are there not cases where procrastination is not a coping mechanism or related to deeper psychopathologies? For example children who experienced adverse childhood events and end up believing they are worthless might procrastinate so that their world coincides with the fundamental belief? How does one untangle addiction from maladaptive coping strategies
As a ADHD adult, this was part of my life for over 47 years, but once I was medicated, it stopped, almost overnight. Well that was till this year, where I have done so much procrastination. I have watched so many of these videos and none work. Especially for an ADHD Adult. Next time you are in London, please post your tour dates and I will attend but cant see how you can change over 50 years of procrasinatoin habit
I'm literally procrastinating by watching this video helpppp
make a video about adhd sir❤
So impressed I disconnected halfway thru the video
I hope that.. one day.. i will start this video.
..one day🤔
Saved the video to Watch later ☺️
this video is so relatable
What particular part did you relate with the most?
Hello, very nice video. But I have the problem of inner distractions and external ones. I deleted Instagram, blocked CZcams if I went more than an hour etc. But I can't get over inner distractions, like daydreaming and overthinking. My specific problem is imagining myself living another life( not particularly happy, but every thing will be resolved somehow) or imagine another world with characters that I guess if I have the time to write them it would be a novel, but most of my daydreams are when I am not alone. Fiction 😅😅😅
I don't know what this is
But I really need a solution 😭
Hey, I'm a uni student who used to have this same exact problem. I would keep my phone in another room, but when I tried to study, I would simply stare at the wall for multiple hours (no joke) & get nothing done. Sometimes I'd daydream & others I'd just do nothing.
I've improved massively & doing much better. If you want to know more I can write a longer text but just know someone else has had your problem & solved it!
@husseinel
Can u share me some tips on how can i concentrate on my studies
Because even when i keep my devices in another room ,i still get distracted
Eg, when i remove the distraction, i underestimate the amount of time needed to finish the task
Or when the deadline is approaching, i can't concentrate due to anxiety
Please reply 🙏
This is me 😂 , I imagine myself as a reincarnation of alexander the great 😅.
@@retishe7660 same but i fantasy about what if i am genius but I am stupid just cause all my life I was called stupid 😂😂
@Catholicguy-qs3ng ofc!
Okay so, I don't know all the details of your problems but I'll guess it's a little like mine (sit down with material in front of you but just don't get the work done. Sometimes I even feel like my brain is literally broke)
If your condition is somewhat like that, then it's similar to what I used to, & still do experience. Only now it's manageable & I can solve the problem when I need to
The way I solved the problem was simple: after I put the distractions away & sat down I:
1. Intentionally set the goal of the study session (from work on assignment to studying a set of material)
2. Set up a Stopwatch on Google & listened to rain sounds (I use rainy mood bcs it's free & easy)
3. I told myself that the work I was doing was the most important thing in the world.
That's how I solved. & this was the most insightful finding (there are more but if there's one thing you can learn from me here, I want it to be this)
There came a few moments when studying where my concentration weakened & intrusive thoughts crept in. An example being I'm coding & forgot abt Laundry or a text of mate etc.
When these moments happened, I actively told myself these didn't matter, or at least not as much as my work (see point 3)
& it's strange but when I think like that, in a few minutes I begin working just fine & start to enter flow. It's almost like I make a decision that studying trumps anything else in my environment.
My brain tries to distract me but when I make that decision, it then rewires itself to enjoy doing the task.
I have no idea why this is a thing, but it genuinely has changed the way I focus & has given me a tool I can use every day to study & do work.
Soz for long post, ask more specific questions if you'd like. I'd also love to hear what you think abt the post & for you to try it & come back & tell us how it went!
How would you take notes on the heart? It's such an intricate muscle
Will watch this later.
Saved to watch later.
Holy sh…. I knew I had something going on but this just described it perfectly 😱
Happy to have a plan of action!
Thank you!
This is the second video from you that is basically just made for me…. If both work for me, you will have changed my life sir, I’ll keep you updated 😂
I’m watching this and my wife is sitting besides me. She keeps on saying “that’s so you” every few seconds. And I’m in denial 🥲
be grateful that you ain't at the worst phase of procrastination
Lol @ that's so you
Hahaha that’s what partners are for!
Implementing strategies like dopamine detox and mindfulness can significantly enhance focus and productivity
I found in watercolor painting a great way to meditate
saved to watch later
I had a hard time just watching the entire video, im cooked.
I personally like to envision what will happen if I don't do what I should do, and how much worse it'll be if that ends up happening. Using laziness to defeat laziness :D
Added to watch later
4:45 I forgot where I came across this idea, but this has been the most helpful thing for me.
I'll do a top 10 or so list on the left and then tallies on the right and when it becomes full, I'll reorder the distractions by most frequent and start again.
ive never heard of procrastination addiction before, i do have an ADHD diagnosis but i think this vid is answering years of "whats wrong with me??" it didnt click until i realized i found this vid bc im coping w deleting tiktok by being on yt :((
I never see my kids procrastinate. They want to build and work on their craft all the time(we don’t let them use screens much)
We also have removed the concept of tests and homework from their life. They work on things they’re motivated with.
Adults have their focus and interest compromised by excessive homework, tests and competition. No one is talking about fixing the root cause, only thinking about what happens because of the problem and how to fix symptoms.
It goes way deeper than
Anyone else procrastinating over a task by watching procrastination solving videos?
O came to my bi-weekly grief share meeting, and no one showed up at the restaurant so I am watching This video sending in the restaurant all alone🤣🤣🤣 Thank God. I feel comfortable in my own skin now that I'm sober because so many people don't. Yeah, I gotta real problem with youtube and tiktok. I adore them😭 ALL DAY LONG
I do find having my phone around at all to be a distraction, even without any social media apps or games on it. But I don't know how anyone would be able to put their phone or computer aside for long enough for several days in a row to actually make these changes. Modern life essentially requires us to be attached to our electronic devices. Even if you're unemployed (like I am currently), we need these devices in order to apply for jobs.
video about how to study anatomy
I was just hoping you wouldn't expose burn the boats, it shall never be exposed!
how about education from the internet... really good videos much like yours are on youtube instagram and also chatting with collegues or for work, in india whats app is the unofficial office.... anything to mitigate these risks ?
this video came up while i was actively procrastinating. i guess what i needed to do can wait 10 minutes…
Hi. I love my job, (I am a math teacher) but I hate correcting my students’ tests… it is so frustrating… so I procrastinate watching videos in which I am supposed to learn how not to procrastinate….
Ok...time for push up!
Watching u now during my study is my procrastination 😆😊
😅
Can anyone help me?
I want to know how to apply Justin's higher order thinking in conducting a scientific research
Procrastinating on watching this video by adding on my watch later playlist
I feel very sleepy and lazy whole day what should I do and I sleep like for 6 hrs at night too what can I do to solve this problem sir I really need some advice 😢
But it's a nice video
For me the fastest way was: part time job of cleaning hotel rooms in japan during college years. I don’t know how to relax anymore, just keep cleaning even as an office worker 😂
I dont wanna study rn so I am procrastinating by watching this vid
Hey... I procrastinate by daydreaming.
I get soaked in for 4-6 hours. I wish it was a social media problem for real. I could easily delete the apps.
Now, how do i "delete" my thoughts?
I'm losing my mind sir🙏🏽🙏🏽
Same here i don't use any social media except CZcams yet i can't focus because of daydreaming and it is killing me
step 3. practice meditation. It is in the video. You practice removing distraction thoughts by meditation for 2-3 weeks to see improvement
Maybe you should look into compulsive daydreaming. It's actually a thing and can result from trauma (the brain learns to turn to itself whenever it feels stressed, to escape the traumatic situation and tune it out). Therapy can help but there may also be free ressources you can use if therapy is not an option.
my trigger is listening to songs, twitter and youtube 🙁 im gonna cut them off completely and see how it works!
Any update on this experiment?
Wow... I got distracted while watching this. I ended up almost opening my Instagram. Then I was like no I can't so then I went on Spotify to help me start my morning and got distracted listening to new released music. Then at somepoint i was like wtf i was doing something. I lost 25 minutes.😂 😮💨😮💨 But now I'm back!
I'm very confused, when I want to watch sung's videos on learning techniques, he has a lot of videos. give me advice guys. which video should I watch first?
czcams.com/play/PLSk0AGtsyiaJNOIilHlIOBMqd8g-FEph4.html (This is a great playlist to start watching if you are new to my content!)
you need to tie this in with trauma, complex trauma, & emotional needs not being met