Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast

00:00:00 Hello listeners

00:02:08 1. Encoding 2. Storage 3. Retrieval

00:13:21 The study cycle

00:28:10 Spaced repetition

00:35:34 Takeaways

Hear it Here - https://adbl.co/3Lz7o1b

• Learning relies on memory, and memory is in turn an interplay between two processes: storing and retrieving information. There are three main steps: encoding, storing and retrieval.

• How well we encode material (i.e. cement it into our minds) depends on the degree and intensity of attention we pay it, as well as the senses through which we encounter it, and our associated emotions.

• When we store memories, we do so either as transient sensory memory, short-term memory or more long-term memory.

• Retrieval is when we return to stored memories and pull them out again, either with a cue or helpful sequence, or without one. We can retrieve information in a few ways: recall it directly (no cues, this is obviously preferable), recognition (remembering something after a cue or prompt, and relearning, which is the least effective and lasting method.)

• Forgetting is a normal state of affairs, and occurs on a “forgetting curve.” Every time we rehearse, however, we refresh this memory, and the subsequent forgetting trails off at a less steep curve. The goal is to rehearse until the curve eventually flattens, and the rate of decay slows enough for you to say, “I’ve permanently learnt this.”

• The study cycle is a process to follow to maximize your learning process given the way memory works. The steps are: preview, attend, review, study and assess, and then begin the cycle again. In a study session, it’s best to flow through each step consciously—establishing context, paying attention, actively reading and engaging, drilling the material and then taking time to assess how well the process went afterwards.

• Retrieval practice is the art of practicing what most cements memories—retrieving them. It is an active process and instills memory firmly.

• Spaced repetition is most effective for practicing retrieval and countering forgetting. Deliberate practice, too, can help you control what you’re practicing, and how this can enhance your learning and knowledge over time.

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast

00:00:51.329 Friedman’s Ways to Make the Most Out of Practice

00:06:06.759 Reflect

00:08:21.889 Challenge Yourself

00:11:26.200 Mentally Rehearse

00:15:54.040 Create an Alter Ego

Hear it Here - https://adbl.co/3vumSjN

Want to finally master that skill you've been working on? Forget the idea of "practice makes perfect" - it's all about perfect practice! In this episode of The Science of Self, we dive deep into the book by Peter Hollins to uncover powerful strategies for taking your practice to the next level.

Discover how to:

• Reflect and Adapt: Move beyond mindless repetition by actively monitoring your progress and adjusting your plan as you go.
• Challenge Yourself: Don't get stuck in a rut! Continually push your comfort zone to unlock new levels of mastery.
• Embrace the Alter Ego: Create a powerful persona to bridge the gap between your current abilities and your aspirations.

Ready to unlock your full potential? Watch now and learn how to practice smarter, not harder!

#RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #Friedman’sWaysToMakeTheMostOutOfPractice

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast

00:01:26.210 Figure Out Where You Are

00:22:58.799 Rock-Solid Principles for Lasting Motivation and Self-Discipline

Hear it Here - https://bit.ly/PowerOfSelfDiscipline

• Working with the limitations of your own brain requires an honest appraisal of where you are and how you’re functioning. Make it a habit to routinely assess yourself on the following aspects, on a scale of one to ten: Sense of purpose, the presence of positive mentors, sensory rich vision, self-belief, planning and organization, education and skills, patient perseverance, and the ability to see work as play.

• This kind of self-reflection allows you to see exactly what areas you need to work on and see whether your efforts are resulting in progress.

• Depending on which aspects you identify as under-developed, you can do a lot to improve.

• For a stronger sense of purpose, you’ll need to work on self-knowledge, and dig deep into your genuine values. To find positive mentors, reach out to others and network, or simply ask for help and advice from accomplished people.

• To develop sensory rich vision, make a goal collage or practice visualization to conjure up a vivid, five-sense image of the end you’re aiming for. To increase self-belief, actively court failure and rejection—to prove to yourself that your worth as a person doesn’t stem from these things. Meditation, mindfulness, and self-care also go a long way to cultivating self-compassion.

• To have better planning and organization, start by decluttering both your mind and workspace to cut down on distractions. Set up habits that allow you to atomate, delegate and concentrate.

• To build skills and education, keep reading. Become curious, and ask questions, learning where you can. To improve patience and perseverance, focus on the smallest, sustainable change you can make and keep up every day. To see work as play, change your language. Don’t say, “I have to do XYZ,” but instead say, “I choose to do XYZ.” Remember, nobody is forcing you to be the best version of yourself.

• Focus on a few main principles for lasting motivation. These include not waiting for a right time, taking baby steps, working from intrinsic motivation, avoid temptation outright, cutting distractions, monitoring impulses with mindfulness, visualizing in detail our goal, getting comfortable with being uncomfortable, and allowing our future selves to advise and guide our present selves.

• Finally, the most important may be to recognize that you will slip up, but will always be ready to forgive, learn from mistakes, and move on to be better next time.

#CullDistractions #FlexYourIntrinsicMotivation #Forgiveness #Gratitude #LastingMotivation #Meditation #Michelangelo #Mindfulness #Motivation #Multiply #Selfbelief #SelfDiscipline #STOPMULTITASKING #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #TheNeuropsychologyOfSelf-Discipline