How to Make Time for Everything and Then Actually Do It - Ali Abdaal

This video, presented by Ali Abdaal, addresses the common question of how to make time for everything, utilizing a "168 hours" spreadsheet to illustrate time allocation within a week.

Part 1: Analysis of Average American Time Use

The first part of the video uses data from sources like the American Time Use Survey, Nielsen data, and research conducted by AI tools (ChatGPT, Claude) to estimate how the average American spends their 168 hours per week.

• Sleep: On average, Americans sleep approximately 8.7 hours per night, which equates to 56 hours per week. Including 30 minutes for winding down before sleep, the total time dedicated to sleep-related activities is 59.5 hours per week (about 35% of life).
• Work: An average 8-hour workday, five days a week, combined with a 30-minute lunch break, a 30-minute commute each way, 45 minutes for getting ready, and 15 minutes for changing after work, totals 52.5 hours per week (about 31.3% of life).
• Food: Eating and preparing meals (breakfast, lunch, dinner) consume an average of 12 hours per week. Grocery shopping adds another 60 minutes weekly.
• Chores: Tasks such as cleaning, laundry, and other miscellaneous chores account for roughly 6.5 hours per week, though this is noted as potentially an underestimate and varies greatly, especially with children.
• Fitness: The average American allocates about 2.5 hours per week to fitness and exercise.
• Entertainment: This category is substantial, with the average American spending 19 hours a week watching TV shows, movies, and streaming content (including YouTube). An additional 3.5 hours per week are spent on social media apps, though for 18-24 year olds, this jumps to 5.1 hours *per day*. Other entertainment like gaming (1 hour) and general entertainment (6 hours) further contribute to this total, reaching 29.5 hours per week.
• Relationships: Time for quality family and partner interactions (3 hours) and general socialising (1 hour) are also factored in.

Rethinking Mental Health: What The Science Actually Says About Depression, The Side Effects of Antidepressants & Finding Balance - Dr Rangan Chatterjee with Prof Joanna Moncrieff

Joanna Moncrieff is Professor of Critical and Social Psychiatry at University College London, a consultant psychiatrist for the NHS, and the author of the book, Chemically Imbalanced: The Making and Unmaking of the Serotonin Myth. Joanna explains how the widely accepted belief that depression is caused by a chemical imbalance or serotonin deficiency has little scientific evidence to support it and the concerning side effects of SSRIs that are typically prescribed.

Challenging the Serotonin Deficiency Theory of Depression

• The widely believed theory that depression is caused by a chemical imbalance or serotonin deficiency is not supported by evidence. It is a speculation or a theory with weak, inconsistent, and uncompelling evidence.
• The chemical imbalance theory was first constructed by psychiatrists and researchers in the 1960s to justify drug treatment for depression. However, it gained widespread popularity and became accepted as fact due to massive advertising campaigns by the pharmaceutical industry starting in the 1990s, when they began promoting their new range of SSRIs (selective serotonin reuptake inhibitors).
• A large project in the 1980s set up to test for differences in brain chemicals between people with and without depression came up with nothing, indicating the theory was not progressing.
• It is essential to discuss the lack of evidence because the principle upon which SSRIs are prescribed is built on sand, and these drugs have a ton of significant side effects. Many clinicians and the general public have been persuaded this theory is true.

Limited Efficacy of Antidepressants in Clinical Trials

Jordan Peterson’s Worst Debate - What Went Wrong? - Charisma on Command

Jordan Peterson has delivered some of the internet’s most iconic debate moments. But his Surrounded video doesn’t quite reach that same level. Many will dissect the substance of the debate—the semantic haze, the definitions, the back-and-forth. That’s not where I want to focus. What matters most in a debate, if your goal is to actually change someone’s mind, isn’t clever semantics, gotcha moments, or even airtight logic. It’s the emotional connection you build through rapport and charisma. That human link is what opens the door to real persuasion.

The Primacy of Rapport and Charisma in Debate

• The most important aspect of a debate, if the goal is to change the mind of the person across from you, is the connection formed through rapport and charisma, not solely sound logic or "gotchas".
• A sound argument will not move people if rapport and charisma are absent.

Choosing Amusement Over Frustration

• A key strategy for maintaining rapport is choosing amusement over frustration when someone misunderstands or misrepresents the speaker.
• When Jordan Peterson encountered twisting of his words in the Kathy Newman interview, he chose to comment that he found it "silly" and "funny," allowing him to stay calm and centered to effectively point out inconsistencies later.
• Allowing oneself to get heated or frustrated, as seen in the "surrounded" video when Jordan Peterson reacted defensively to a misuse of "the" instead of "a," hinders rapport.
• If the speaker drops the quest to be perfectly understood, they can actually play with the misunderstandings, which makes them more persuasive.
• People are more likely to open up to the perspective of someone who laughs and finds them amusing than someone who scolds them.

How To Fix Your Brain’s Addiction To Anxiety & Worry - Chris Williamson with Dr Russell Kennedy

Dr. Russell Kennedy is a neuroscientist specialising in anxiety treatment, a physician, and an author. Why is anxiety so common now? It once helped us survive, like when lions chased us. But today, we feel it even when there's no real threat. So what's going on? What does science say about this ancient emotion, and how can we manage it in the modern world? Expect to learn why anxiety is so common nowadays, the neuroscience of why we worry, the big differences between anxiety and worry, the biggest triggers of anxiety and how to manage them better, how to undo-chronic anxiety and how anxiety shows up differently for men and women, if it is it a blessing or a curse to feel things deeply, where people pleasing come from neurologically and much more…

Anxiety's Two Parts: The Fire in Your Body and the Smoke in Your Head

Chronic anxiety is not a single problem. It's a feedback loop between two distinct parts: the physical feeling of alarm in your body and the worrisome thoughts in your mind. To truly heal, you must understand their roles.

• The Fire (The Alarm): This is the root cause. It's a raw, physical sensation of distress—often felt as tightness in your chest, a knot in your stomach, pressure, or nausea. This "alarm" is frequently the stored energy of unresolved emotional wounds from childhood. When you were young and felt overwhelmed, scared, or unseen, those feelings were too much to process and got locked away in your nervous system. Your body, quite literally, "keeps the score."
• The Smoke (The Worries): These are the symptom. Your brain's logic centre (the prefrontal cortex) detects the fire burning in your body and scrambles to make sense of it. It generates a constant stream of "what-ifs" and worst-case scenarios to explain the feeling of danger. Worrying becomes a childhood coping mechanism—a way to distract yourself from the deeply uncomfortable physical alarm.

This creates the "Alarm-Anxiety Cycle." The alarm in your body fuels the worries in your mind, and your mind's obsession with the worries prevents you from ever soothing the underlying alarm. You end up trying to clear the smoke while the fire rages on.

Why You Can't Just 'Think' Your Way Out of Anxiety

Chris Williamson Explains Why Finding Love Feels Harder Than Ever - The Diary of a CEO with Chris Williamson

In todays moments episode, Chris Williamson dives into why real relationships seem harder to find in today’s world - and what you can do about it. With the challenges of modern dating, and the rise of disconnection, Chris offers a hopeful perspective on how to navigate these hurdles and create deeper, more meaningful connections in your life.

The Loneliness Epidemic and Retreat from Relationships

• Loneliness is distinct from solitude, which can be enjoyed. The feeling of loneliness is often vague, like a "smell" or an innate sense that something is not right, only becoming clear when genuine connection is finally experienced.
• The single biggest predictor of health outcomes in life is the number of close connections one has, surpassing exercise and quitting smoking/drinking. People in relationships also experience better health outcomes.
• Decline in Male Friendships: The number of men reporting six or more close friends dropped from 55% in 1990 to 21% in 2020. Alarmingly, 15% of men now report having zero close friends.
• Inauthentic Connection: Playing a role (e.g., the party boy or the CEO) means that any praise or love received only applies to the projection, leaving the individual feeling "alone in a crowd and Hollow in Victory" because they were not being their true self. The cure for loneliness is to "show up as myself and to build connection on that basis".
• Social Retreat: Both men and women are retreating from the mating market, citing the pain and difficulty of the world as justification for remaining single and childless.
  • One in three men aged 18 to 30 has not had sex in the last year.
  • 50% of men aged 18 to 30 are not looking for a committed relationship, a sign of retreat and an "unbelievably extreme statement" for men to make.
  • By 2040, 45% of 25- to 45-year-old women are projected to be single and childless, and studies suggest 80% of involuntarily childless women did not intend to be mothers.

The Tall Girl Problem and Mating Market Imbalance