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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.

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

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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

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• 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

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00:04:19.310 Technique #11 Building Strong Connections

00:10:44.010 Technique #12 Planning For The Switches

00:15:42.670 Technique #13 How To Make Chunks

00:18:57.520 Pavlov And His Dogs

00:27:55.870 Deep Processing

00:28:55.230 Technique #15 Effective Study Methods

• We can improve our capacity to learn and memorize by working with our brain’s innate abilities. Learning is possible for everyone – we just need to use the right strategies.

• Help your brain to have a better recall by weaving a strong neural network that makes as many neural connections between ideas as possible. Connect new pieces of information to as many other pieces of information as you can to cement it in your memory.

• There are two thinking modes – diffuse and focused. We naturally switch between these as our brain alternates effort and rest. Plan for and support these switched by scheduling breaks according to your own biological rhythms.

• The brain can only remember so much information, but it can effectively remember more if you chunk that information. You can chunk by finding narratives, making mind maps or looking for meaningful connections and associations to organize data into simpler units.

• Pavlov famously trained his dogs using classical conditioning. We can do the same when we deliberately plant cues for ourselves and build associations between stimuli and desired behaviors.

• Bad associations from early schooling can undermine our learning. We can undo these by thinking creatively and finding novel ways to bring fun to our own processes, whether we study formally or on our own.

• Finally, deep processing is about the rich understanding we have of a topic rather than a superficial grasp. We need to learn to read for deep comprehension and understanding, which we can test by explaining concepts to others. We are far more likely to retain content if we process content deeply.

#AdultLearning #Blumberg #BrainChanging #ExploringConnections #BuildingStrongConnections #Chunking #Cramming #Creativity #EducationCurriculums #ElisondoRonoldoDinaudo #EnzoGray #FANBOYS #HernikJaworska #InformationRetrieval #IvanPavlov #KalludiPunjaRaoDhar #Kalyanasundaram #MindMappingTechnique #OwensTanner #VisualAids #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #HowTheBrainLearns

Legendary Self-Discipline: Lessons from Mythology and Modern Heroes on Choosing the Right Path Over the Easy Path By Peter Hollins

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00:01:31.630 In Greek mythology, Pandora was the first human female

00:14:21.940 Daedalus was a master inventor and designer

00:37:27.370 The Monkey’s Paw and the dangers of shortcuts

00:50:37.069 Hercules and the Twelve Labors and embracing hardship

https://www.amazon.com/dp/B089G6MNQC

Fight temptation, tame your impulses, and learn to persevere.

We know we should use self-discipline, just like we know we should budget more wisely, or eat more healthy. But just because we know about something doesn’t mean we know how to do it.

See role model; copy role model. It's the quickest path from Point A to Point B.

Legendary Self-Discipline teaches you tough lessons in clear ways. Want to learn to resist distraction, push through your pain, and embrace a life of hardship yet ultimate fulfillment? The ancient Greeks were onto something. Not only that - we’ll dive into a few more modern role models to emulate, and understand how we can cope with the difficulties of life, yet never stop and keep on going.

This book imparts a multitude of lessons in two sections. The first section is on mythology and seeing willpower and great hardship play out - this allows you to understand the best mindset. The second section is on real-life titans of self-discipline and perseverance - this shows you what is truly possible.

How to keep going when the going gets tough.

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.

Learn the willpower lessons that have withstood the test of time.

Pandora’s Box, the 12 labors of Hercules, the story of Arete and Kakia, Icarus and Daedalus, and many more tales to capture your imagination and motivate you to be better. Plus, well-known modern figures such as Victor Frankl, Stephen King, Thomas Edison, and Benjamin Franklin.

Identify the tiny changes you can make for huge results in your life.

Many times, what we want is not complex. You might even call it simple. Yet, it is rarely easy. And that’s because self-discipline holds us back. Our habits, addictions, and limited comfort zone control us. But that’s no way to live. Take inspiration from heroes of old and present-day warriors.

Achieve your long-term goals by clicking the BUY NOW button.

This is the sixth book in the “Live a Disciplined Life” series, as listed below:

1.The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

2.Finish What You Start: The Art of Following Through, Taking Action, Executing, & Self-Discipline

3.Neuro-Discipline: Everyday Neuroscience for Self-Discipline, Focus, and Defeating Your Brain’s Impulsive and Distracted Nature

4.Mind Over Matter: The Self-Discipline to Execute Without Excuses, Control Your Impulses, and Keep Going When You Want to Give Up

5. Practical Self-Discipline

6.Legendary Self-Discipline: Lessons from Mythology and Modern Heroes on Choosing the Right Path Over the Easy Path

#Adversity #Alcmene #Arachne #Arcadia #Arete #Athena #Cerberus #Daedalus #DelosIsland #Icarus #MonkeysPaw #PandorasBox #Prometheus #Psyche #Selfcontrol #Selfdiscipline #SergeantMajorMorris #ViktorFrankl #ThomasEdison #WWJacobs #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf...

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00:06:11 Shunryu Suzuki's book Zen Mind, Beginner's Mind

00:12:23 Seek Out Counterevidence

00:14:45 Reframe Knowledge and Skill as Something Malleable

00:15:55 Invite Awe

00:17:49 “Away From” Versus “Toward” Motivation

00:24:37 Make Your Goals Positive

00:25:30 Mix It Up

00:27:16 Set Interim Goals

• The paradox of expertise is that when we know, we are immediately in a smaller, more limited frame of mind. To embrace humility and curiosity, cultivate a “beginner’s mind.” Build receptivity, curiosity, ambiguity, and playfulness, and be willing to say you don’t know.

• Let go of assumptions and preconceptions, and deliberately seek out counterevidence for the things you believe to be true. With a growth mindset, you can reframe knowledge and skill as something malleable. Finally, invite awe and wonder into your life and immerse yourself in the unknown.

• There are two types of motivation: "Away-from" motivation involves avoiding something undesirable, while "toward" motivation revolves around striving toward a goal. We are all different and motivated by different things, our preferences themselves changing over time. Running away from something works, but it fundamentally contradicts the way that natural talents practice. Instead, frame your goals in positive terms, strike a balance between toward and away-from motivation, and work on interim goals/baby steps.

#BeginnersMind #Campanula #HumanGenomeProject #Krishnamurti #Motivation #ReframeKnowledge #SeekOutCounterevidence #SetInterimGoals #Shoshin #ShunryuSuzukis #TowardMotivation #ZenBuddhism #ZenMind #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #TheArtofPractice #CultivateABeginner’SMind