Triple brain: instinctive brain (low-level, powerful), emotional brain (centered), rational brain (high-level, weak)

Understand that if you want to use your rational brain to act, it is not to let the rational and instinctive brains and the emotional brain be rigid (willpower), but to cultivate the rational brain to dominate and promote the instinctive and emotional brains to act. Example: young manager and older employee.

Anxiety category

sources of anxiety

Understand that impatience is natural and there is no need to worry about it

The training to understand the [edge of the comfort zone - stretching zone] is very effective. Choose the appropriate area so that the time and energy you put in will not [fall to the ground]

Recognize [amount of change (internalization)>amount of action (output)>amount of thinking (output)>amount of learning (input)]

Lack of patience is usually reflected in the amount of learning in the outer circle, where giving up is most likely to occur and where significant gains are least likely to be achieved.

Patiently cross the input into the output, qualitative changes usually follow, and the compound interest effect occurs

Patience is not the result of perseverance, but the result of having clear long-term goals

Methods to improve thinking ability - constantly clarify core difficulties and insights, and focus on them

[Unclear content] affects [thinking ability]; [ambiguous selection] affects [action ability]

The methods of [self-interview] and [asking questions based on the problem] can very well help [eliminate ambiguity]; be sure to use [pen and paper] during this period; [clear goals and evidence-based decision-making]

[Facing ambiguity] and [Eliminating ambiguity] are inherently a challenge to [courage]

[Rely on feeling for big things; rely on reason for small things]; Don’t look at things that you are resistant to from the bottom of your heart and you won’t like no matter how hard you try. Maybe that's a waste and internal friction.

Let your life goals and the things you practice be what you feel willing to do and accept. There is no need to [screw it] with yourself.

It is necessary to cultivate the ability of awareness to [perceive] the subconscious mind, and also to cultivate [examination] and [control] of subconscious reactions.

【Awareness】Be aware of your feelings and record them. Will form a clear picture of yourself.

Metacognition = reflective cognition: The ability of an individual to [think] and [monitor] one's own cognitive [process] from [God's perspective]; try to take into account the time dimension and the depth dimension. [Analysis] is the decisive means; [Concentration] is the prerequisite for action.

The ability of metacognition is: self-examination, active control, and the ability to prevent being influenced by the subconscious

We are naturally influenced by our subconscious mind

Growth is about active control

Become the thinking helmsman of your own life

Take back your feelings and return to the present moment

Concentration can be trained, or it can be wasted; the more you train it, the more focused and sharp it will be; the more it is wasted, the duller it will be and the more insensitive it will be.

Relying solely on willpower and "working hard" may result in getting half the result with half the effort. Effortless, time-consuming, energy-consuming and confidence-consuming

Join the method to find [Deep Immersion] to help get twice the result with half the effort

About【Review】

If you encounter "too high difficulty", you can try "dismantling the target" to always stay in the "stretch zone" but not too far away from it, which is difficult to practice.

The path from passive learning to active learning, [listen → read → demonstrate → discuss → practice → teach to others → reflect and polish]

[Selection of high-quality content] and [Sewing together knowledge fragments] are equally important; first-hand knowledge > second-hand knowledge

Choose different methods of "deep learning" and "shallow learning" for different contents and scopes

Establish an association

How to obtain related abilities

【Know】≠【Cognition】

The purpose of personal growth is not [knowing and understanding], but [judgment and choice]

There is no "best", "most certain" or "most authoritative", there is only "most suitable at this stage"

Grasp the big ones and let go the small ones, and only learn [what touches you]

[Touch learning method]

Checking in is not a task, it is a record to help you examine yourself

Always seek feedback. Use [feedback] to promote learning

When you encounter bottlenecks and lack of concentration, change your mind!

Extreme concentration, active rest, and repetition (not "passive rest" when you are too tired)

Find your own rhythm

Initial choices influence the direction of automatic reinforcement of behavior - a clear understanding: First things first!

Write it down in advance to guide action

Refine and concrete goals - support actions

Before thinking clearly, most of them cannot be executed and it consumes time.

If the distance is too far, you can't see the target clearly; if you get closer, you can see the target clearly.

It’s easy to stop when you “know”

Between "knowing" and "doing", you only need to "sort out" and "output" to build

"Principles" are all "empty promises", "change" is the "real money"

Mental bandwidth crisis emerges

Tips for staying sane

We only have one pair of eyes, and the world is multi-dimensional. Change your perspective and find a new perspective...

I believe that in any situation, there is always a better angle of interpretation.

On the way to find perspective, you can: move frequently, learn well, be open-minded, seek help, exercise more, and reflect often

Key Factors in General Happiness

When you "don't want to do it but must do it", try changing to a "do it for yourself"/"do it for fun" mentality

Doing it for yourself can free your emotions

Doing it for fun frees up attention

Give up the alarm clock; seize the peak of your brain

What to do: Planning, running, reflecting, reading and writing, difficult work

Things to note: the painful adaptation period in the initial stage; gradual progress and difficulty matching; state is also important; a short lunch break to recover quickly; do not disturb others; prepare in advance; make exceptions clear

Sit quietly with your eyes closed and focus on breathing as a kind of brain exercise

Cultivate and control the brain to focus all the attention of the seven small balls on the same thing at the same time

Reading enables people to have high-density thinking

reading techniques

Feynman Technique: Use the simplest sentence to explain something clearly so that laypeople can understand it.

Physically, exercise can regenerate "neurons" in people and make them smarter

A good model is "exercise learning". It is best to conduct high-intensity and difficult mental activities 1 to 2 hours after exercise.

Good exercise = aerobic exercise, complex exercise

Aerobic exercise → Grow more brain nerve cells

Complex movements → tighter synaptic connections