The Science of Self

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast00:01:48 Lev Vygotsky00:10:57 Seek out a More Knowledgeable Other (MKO)00:13:28 The Yerkes–Dodson Law00:22:14 Find the Optimal Challenge LevelHear it Here - https://adbl.co/3vumSjN• The difference between actual competence and potential competence is called the “zone of proximal development,” where you can achieve with the help of a more knowledgeable other. Working within this sweet spot can help you optimize your practice. • The Yerkes–Dodson law shows that performance improves with moderate pressure, reaches a peak, but declines if pressure becomes too high or too low. Try to find the optimal stress and challenge level, which may change over time.#AlignPracticeSessions #JohnDodsonTyler #LearningStyle #LevVygotsky #ManageStress #MKO #OptimalChallengeLevel #RobertYerkes #Roleplay #Vygotsky #YerkesDodson #YerkesDodsonLaw #ZPD #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #TheArtofPractice #TheZoneOfProximalDevelopment

The Brain Mechanic: How to Optimize Your Brain for Peak Mental Performance, Neurogrowth, and Cognitive Fitness (Think Smarter, Not Harder Book 10) By: Peter Hollins00:02:44 Get Moving and Sweating.00:13:06 Bend and Stretch (Your Brain).00:22:52 Express Yourself Physically.00:56:59 How to Do a Dopamine Detox.Hear it Here - https://bit.ly/3FNWZP4https://www.amazon.com/dp/B0BHSHN48CSorry, you can’t actually “train your brain.” But you can force it to adapt, grow, and perform to it’s full potential.The brain is the seat of our consciousness, identity, and higher thoughts. But it is also a flesh and blood machine that can wear down, grow tired, and malfunction. Learn how to prevent this and be your best.Become quicker, sharper, smarter, more observant.THE BRAIN MECHANIC is a guide to how to revitalize, polish, and fix-up your brain. The truth is, you’re probably underperforming mentally. It’s not personal, it’s just how you’re wired. This book provides a series of steps and plans for you to get on track to your best thinking days.Drawing from the most recent, up-to-date research on brain health.Peter Hollins has studied psychology and peak human performance for over a dozen years and is a bestselling author. He has worked with a multitude of individuals to unlock their potential and path towards success. His writing draws on his academic, coaching, and research experience.Understand the everyday forces that fundamentally change your brain.•The deep connection (and surprising) between the body and the mind.•Everyday actions and habits to increase focus, discipline, and critical thinking.•The emotional power of social bonds and ties, and how they empower us.•Why we need breaks, and what we should actually do for a mental rest.•Neuroplasticity - the real brain training - and how to do it daily.•The vagus nerve and how it makes or breaks your sense of calm.Fine-tune your thinking. Be your brain’s mechanic.#AlbertEinsteinCollege #Alzheimers #Bartz #BDNF #BehavioralAddiction #Biodanza #Biology #Bosland #BrainMechanic #Breuning #CBT #ChantalVillemure #ChristopherBergland #ClinicalPharmacology #DMT #Dopamine #DopamineDetox #DOSEChemicals #DrCameronSepah #DSMDiagnostic #Endorphin #FNDC5 #LorettaBreuning #Magrone #Manninen #McQuaid #PNAS #PTSD #ResearcherJoyceGomesOsman #SaraLazar #Serotonin #RobertMSapolsky #YaakovStern #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #TheBrainMechanic #NeurofitnessAndNeurotransmitterFine-Tuning #

Jia Jiang and Brian Wansink discuss the cycle of lacking self-discipline. They cover topics such as dealing with unhelpful assumptions, embracing discomfort for mental toughness, reframing excuses, avoiding distractions, setting goals, and managing time effectively to beat the cycle and improve self-discipline.

41 Self-Discipline Habits: For Slackers, Avoiders, & Couch Potatoes By: Peter Hollins00:04:05 Start on a Monday00:08:23 Never Skip Two Days in a Row00:12:25 Monitor Your Progress00:16:28 Put Your Goals Where You Can See Them 00:20:34 Visualize Your Outcome00:27:27 Chapter 2: Focus on Habits Replace Old Habits00:31:39 Eat Well, Eat Regularly00:36:28 Exercise Body ... and Mind00:41:01 Fine Tune Your Mornings00:49:51 Make Room for Breaks, Treats, and RewardsHear it Here - https://bit.ly/41Habitshttps://www.amazon.com/dp/B09GNP93DSStop self-defeating behaviors and act with intention. You’ll thank yourself later.What you receive in life is dictated by your self-discipline. The more you have, the more you get. Will you settle for less than you desire? Get your habits into shape and start living the life that you want.How to make willpower automatic, second nature, and habitual.41 Self-Discipline Habits is not a textbook on self-discipline, nor is it a gentle and drawn-out discussion. It is a toolbox to keep you in motion and in action towards your goals. It pulls no punches as it provides direct techniques to ensure that your actions match your intentions - a difficult task. 41 techniques. Not bad, right?Self-discipline is not about grinding it out from morning until night. Let’s work smarter and accomplish more with less effort.Tools to get started, keep going, overcome distractions, and follow through every single time.Peter Hollins has studied psychology and peak human performance for over a dozen years and is a bestselling author. He has worked with a multitude of individuals to unlock their potential and path towards success. His writing draws on his academic, coaching, and research experience.Gain self-awareness and cultivate your determination and tenacity. Immediate action has never been so easy.•Learn the main emotional, psychological, and biological obstacles you are battling•Understand and break the cycle of apathy that keeps you from achieving your goals•Confront yourself with a series of direct questions that force self-awareness and action•An insightful method for working with goals and visions that is super actionable•How to control your mood and make yourself productive on command#EatWellEatRegularly #ReplaceOldHabits #HIIT #MichaelPollan #MonitorYourProgress #Motivation #NeverSkip #Productivity #PsychologicalScience #SelfDiscipline #Visualization #VisualizeYourOutcome #Visualizing #Willpower #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #41Self-DisciplineHabits #GettingStarted

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast00:04:58 However, other chronotypes have been identified by Dr. Breus (2016, The Power of When)00:13:58 •Extrinsic motivation00:15:27 •Intrinsic motivation00:18:39 •GamificationHear it Here - https://adbl.co/3Lz7o1b• There are countless scientifically proven techniques and methods for getting the most out of our brains. • Technique 1 works with your innate circadian, ultradian and infradian rhythms and plans activities according to when your body is best primed to handle them. Find your unique body clock rhythms (chronotype) by observing your ebb and flow of energy, and then schedule tasks accordingly. • Our brains prefer easy and fun things, and this preference for instant gratification can lead to procrastination. We can get around this by deliberately making tasks appear more interesting and fun, such as by breaking them into chunks, using extrinsic or intrinsic rewards, or gamifying the process.#Agostino #Autonomy #CircadianRhythms #DeliberatePractice #DiDomenicoRyan #BiologicalPeriodicities #Dopamine #DrBreus #EricssonKrampeTeshRomero #UltradianRhythms #Extrinsic #GamifyYourLife #GohMaloney #MarkBlanche #Golombek #Habitica #Infradian #Intrinsic #IntrinsicMotivation #Laje #LajeAgostinoGolombek #McGonigal #MoshinAyub #Gamification #Novotney #Periodicity #PremenstrualDysphoricDisorder #Procrastination #REM #Schechter #SeasonalAffectiveDisorder #SleepHormones #SuperBrain #Ultradian #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #SuperBrain #PeakPerformanceAndExecutiveFunctioning

Rapid Knowledge Acquisition & Synthesis: How to Quickly Learn, Comprehend, and Apply, and Master New Information and Skills (Learning how to Learn Book 11) By Peter Hollins00:02:43 It’s Not About Smarts00:11:24 Maybe It’s All About Avoiding Failure00:19:23 More Effective Goal Formation00:22:05 Style, Format, and SourcesHear it Here - https://bit.ly/rapidknowledgehttps://www.amazon.com/dp/B08DMZNGZ8From novice to expert: tools and techniques to make your learning faster, deeper, and stronger.Time to master the most important meta-skill of all: learning. Too bad you didn’t have this book years ago!Scientifically-proven, step-by-step methods for effective absorption, retention, and comprehension.Rapid Knowledge Acquisition & Synthesis is a collection of the very best methods to get ahead of the typical learning curve. You’ll learn how to create an environment for information absorption at shocking speeds. From scientifically-validated tips to best practices of some of the world’s smartest polymaths, you’ll get it all. Faster, deeper, stronger.Directly from one of self-education's thought leaders.Peter Hollins has studied psychology and peak human performance for over a dozen years and is a bestselling author. He has worked with a multitude of individuals to unlock their potential and path towards success. His writing draws on his academic, coaching, and research experience.Clear guidelines for every stage of the learning process.•The most common obstacles of learning and how to overcome them.•Single loop learning, double loop learning, and how to fundamentally change your comprehension mindset.•Best practices for reading, note-taking, absorbing knowledge, and making things stick inside your brain.•The most strategic questions to ask that will make information become memorable and 3d.•Dual coding, REM sleep, shifting locations, the efficacy of variety, and catching your own blind spots.Unlock the most important meta-skill of all: learning.Make yourself recession-proof, upgrade-proof, competition-proof, absent-minded-proof, and stagnant-proof.Rapidly acquire, absorb, and apply anything you come across .#AlbertEinstein #AlibabaJackMa #AuthorStephenMcCranie #CarolDweck #HowardSchultz #ColonelSanders #RapidKnowledgeAcquisition #SMART #SpecificMeasurableAttainableRelevant #WaltDisney #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #RapidKnowledgeAcquisition&Synthesis #YourObstaclesAreEveryone’SObstacles

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast00:08:03 Reverse the Practice Order00:10:09 Embrace the Growth Mindset00:11:20 Be Aware of Cognitive Biases00:14:53 The Stages of MasteryHear it Here - https://adbl.co/3vumSjN• Energy isn’t infinite; we need to be strategic to make the best use of it. Energy tends to be higher at the start of a session, so practice the more challenging tasks first. Aim for skills that are about five to ten percent above the current maximum skill level. Be willing to push outside your comfort zone.• Learning proceeds through four stages: unconscious incompetence, conscious incompetence, conscious competence, and unconscious competence—pitch your efforts according to the needs and skills of the level you’re at.#Practice #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #TheArtofPractice #UnderstandingEnergyLevels

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast00:02:57 The Cycle of Laziness00:06:31 Unhelpful Assumptions or Made-Up Rules00:09:59 Increasing Discomfort00:11:27 Making Excuses00:13:11 Avoidance00:14:58 Negative and Positive ConsequencesHear it Here - https://bit.ly/PowerOfSelfDiscipline • It can be tempting to think of your self-discipline as isolated incidents that you must overcome. This would be a mistake. Self-discipline does not exist in a vacuum and is highly dependent on five factors that make up the cycle of self-discipline. Or, more accurately, the cycle of laziness. • The phases are unhelpful assumptions (“Life is short, so I should enjoy it and not spend my precious time washing that dusty car!”); increasing discomfort from knowingly avoiding responsibility (“I’d rather not wash the car. It’s boring and uncomfortable.”); excuses to decrease discomfort (“It’s perfectly reasonable for me not to wash the car. It’s so hot outside I would melt.”); avoidance activities to decrease discomfort (“I will clean the bathroom instead. I’m still productive!”); and negative and positive consequences from avoiding responsibility (“Ah, I feel better about myself now. Oh, wait. I still need to wash that car . . .”)—at which point you find yourself right back at the beginning, except with less willpower and incentive than before because negative consequences create pessimism, while positive consequences create self-sabotage.#Discomfort #PositiveConsequences #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #UnderstandTheCycle;BreakTheCycle

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast00:01:58 •Scheduling00:04:18 •Time boxing00:05:23 •Eliminating distractions 00:08:27 •Single task at a time00:09:13 •Using flow states00:14:46 •Halo effect 00:15:27 •Anchoring effect00:15:57 •Bandwagon effect00:16:19 •Familiarity bias00:18:46 •Recognize that you might be susceptible to bias 00:19:14 •Consider the opposite00:19:37 •Seek contrary perspectives, evidence, and opinions00:20:28 •Reframe the problem00:20:52 •Don’t commit too soon00:21:17 •Speed and stress don’t help00:21:44 •Use objective measures 00:25:06 •Find a community that lives your values00:26:27 •Attach the identity to yourselfHear it Here - https://adbl.co/3Lz7o1b• Brains have limited attentional capacity, and multitasking comes with a switching cost. We can tweak our environment to make the most of our attention and be more productive: we can fine-tune our scheduling strategy, use “time-boxing” and cut down on distractions. It’s easier to get into a “flow state” when we focus on one task at a time without distraction.• Cognitive biases are distortions in our judgments and perceptions, and can undermine our ability to think clearly, especially if they’re unconscious. To make more objective decisions, acknowledge that you may be susceptible to bias, seek contrary perspectives, reframe the problem and don’t act in haste. • Finally, we can use our need for identity to support good habit formation by seeking communities with shared values and deliberately attaching that identity to ourselves. #AbbinkHarris #Abuhamdeh #AdamGrant #ANeuralNetworkFramework #BandwagonEffect #BoundaryManagement #Csikszentmihalyi #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #AttentionManagementPeterHollins

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast00:02:47 The Deliberate Practice Roadmap00:05:51 1. Naive Practice00:06:35 2. Purposeful Practice00:07:23 3. Deliberate Practice00:10:47 1. Find a Teacher or Substitute Teacher00:12:16 2. Assess Your Limits00:13:13 3. Set a Reaching SMART Goal00:14:08 4. Practice with Focus00:15:03 5. Get Feedback00:17:31 Slow Practice00:19:34 How to Apply Slow PracticeHear it Here - https://adbl.co/3vumSjN• To learn effectively, you need more than talent. You need a solid plan of attack, the right mindset, and plenty of contingency planning—i.e., you need to learn how to learn. • Not all practice is created equal. There are three types: naive, purposeful, and deliberate practice, the latter being most effective. This is where we act deliberately in a well-defined field with clear distinctions between experts and novices, with a skilled coach providing tailored practice strategies and feedback.• The deliberate practice roadmap is a reiterative spiral: It begins with finding a teacher, then entails assessing your limits, setting SMART goals, focused practice, and feedback . . . and then it repeats. • Slow practice is practicing a sequence at a slower tempo first and gradually increasing the speed to reach the desired performance level.#DeliberatePractice #Feedback #Focus #NaivePractice #PurposefulPractice #SlowPractice #SMART #WilliamShort #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #TheArtofPractice #YouNeedAStrategy