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00:00:00 Hello listeners

00:03:44 Researchers at Johns Hopkins

00:13:57 Know When to Take a Break

00:15:50 A study conducted by researchers at the National Institutes of Health

• Research suggests that practicing a slightly modified version of a task can lead to faster and more effective learning. Rehearse the basic skill, wait for at least six hours to consolidate, modify your practice slightly, and repeat. When we practice, we can set up narrow/artificial scenarios and end up being restrictive; instead, for indirect benefits, be flexible and cross train.

• Don’t forget to rest. Performance improves primarily during rest periods, with the brain consolidating memories. Gains made during shorter “waking” rest periods between practice sessions are greater than the gains made between daily sessions, i.e., after a night’s sleep.

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00:00:00 Hello, listeners

00:06:39 Personal motivation

00:13:03 The SD = (PeM+PoB) − (dc + ds) formula

00:16:06 If-then statements

00:18:20 Peter Gollwitzer

00:23:10 According to Oxford Dictionaries

• Self-discipline and habits are innately intertwined. In fact, habits are the natural goal for self-discipline; self-disciplined acts require conscious effort until the point it becomes a natural habit.

• Make it a habit to think about a self-discipline formula, either the one in this book, or one of your own making. It’s another way of visualizing exactly what forces are at play regarding your self-discipline. My favorite version: Self-discipline = (personal motivation + positive benefits) − (discomfort + distractions). Here, if the right side of the equation turns out positive, then you have the pre-requisites for self-discipline. Thus, it becomes a matter of understanding the positive forces (motivation and benefits) and the negative forces (discomfort and distractions) and how they manifest in your life. You may even discover that you are neglecting a few factors, which is just setting yourself up for failure.

• Use the if-then technique to make your decisions before you have to decide to exercise self-discipline. Our worst decisions come when we rely on our strength of character. Thus, plan around them. If X, then Y can be your new best friend, and it is applicable in just about everything we encounter on a daily basis. It turns out we behave better when linked to other things.

• What kind of discipline style should you use, abstinence or moderation? Abstinence provides that there are no exceptions allowed, and it actually gives you a sense of freedom because you won’t have to negotiate with yourself on when to start, stop, and feel satisfied. Moderation is when you accept a certain amount of deviation, as long as you can meet your goals and milestones you set out beforehand. There is also freedom here because you can indulge and not feel like you are missing out on anything.

• Peer pressure can be positive. The sad truth is that we are products of our physical and social environments. With regards to the latter, the people around us can sometimes make or break us. Thus, we can construct our social circles to help us become more self-discipline. You can use accountability partners, role models, mentors, and teachers. You can also dip into the dark side and use the negative emotions of public shame and embarrassment to keep you accountable. After all, we work harder to avoid a punch in the face than to eat our favorite food.

• Impulses are the antithesis of self-discipline. They are unpredictable urges that can take over at any point. Studies have shown that impulses are stronger during emotional reactions. Thus, battling impulses is about putting as much time as possible between an emotional reaction and the actual response you give. Delaying tactics, in other words. You can use the ten second/minute rule, label your feelings, write down the facts of a situation without regard to your personal perspective, and ask “why” five times to understand the root of the impulse.

#selfdiscipline #habits #peterhollins #thepowerofselfdiscipline #selfimprovement #personaldevelopment #motivation #productivity #goals #success #dailyroutines #accountability #impulsecontrol #peerpressure #decisionmaking

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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

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• 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.