seek refuge

eager for success

forms of anxiety

sources of anxiety

The compound interest effect shows the universal law of value accumulation: growth is very slow in the early stage, but will grow rapidly after reaching an inflection point.

The universal law of ability growth: Regardless of individuals or groups, their abilities are based on the "comfort zone-stretching" Distribution in the form of "Difficulty Zone] - Difficulty Zone". If you want to grow efficiently, you must always be in a On the edge of the comfort zone, rashly crossing into the difficult zone will make you frustrated, and always staying in the comfort zone will make you stagnate.

For learning, thinking after learning, action after thinking, and changes after action are more important. If you don’t keep an eye on the amount of change in the inner layer, no matter how much learning you invest in the surface layer, you will achieve half the result with half the effort.

From the perspective of weight, amount of change﹥amount of action﹥amount of thinking﹥amount of learning

The reason why many people are suffering and anxious is because they only focus on the superficial amount of learning.

This also explains why we need lifelong learning. Because when we know more patterns, The better you can locate your own stage and position, predict future results, and then enhance your patience to continue to act.

So, find ways to make your instinctive and emotional brains feel the joy of difficult things and become addicted to them. It is the most advanced strategy of the rational brain.

Vague

The speed of processing various information is not equal. It is difficult for the conscious mind to intervene in the subconscious mind, but the subconscious mind can easily control the conscious mind. So people always do things they don’t understand. For example, they obviously want to study, but then they turn around and pick up their mobile phones.

The greater the cognitive ability, the greater the ability to eliminate ambiguity. Just as you know "metacognition", you know how to reflect on yourself; Once you understand "deliberate practice", you will understand how to improve yourself

Human beings naturally don't like learning and thinking, because such things are extremely energy-consuming

The first principle of genetic self-design is energy conservation. Anything that consumes high energy will be regarded as a threat to survival.

The subconscious mind has no thinking, only instinct. It will try to make the body take a low-energy route and induce us to have fun and enjoy it. Therefore, instinct usually hinders learning, and if people do not learn, they will not be able to overcome the instinct.

, the purpose of learning knowledge is to "eliminate ambiguity", and the method of acquiring knowledge is also to "eliminate ambiguity", the purpose and method are unified

The way to improve your thinking ability is to constantly clarify the core difficulties and insights and focus on them.

People are always used to wandering in the fuzzy zone, going in circles in the comfort zone, repeating things they have already mastered, and turning a blind eye to real difficulties. This is all controlled by the subconscious mind - because genes believe that doing so consumes less energy.

For example, the secret of "student masters" is often found in their error notebooks - they are more willing to spend time identifying their mistakes and concentrate on overcoming them.

It is also reflected in the pattern of effort: who is more willing to do energy-intensive things - eliminating ambiguity and creating clarity.

It is easier to suffer than to solve problems, and to endure misfortune than to enjoy happiness.

Because solving problems requires using the brain, enjoying happiness requires using the brain to balance various delicate relationships, and suffering pain requires just staying there. Although passively enduring pain also consumes a lot of energy

However, avoiding pain will not make the pain disappear, but will make it transfer to the subconscious and become a vague feeling. Once specific events become vague, their boundaries will expand infinitely, and small things that were not difficult in the first place will become difficult to solve in the vague subconscious.

The real difficulties are always much smaller than imagined. The root cause of people's procrastination, entanglement, fear, and fear is often not how difficult the thing itself is, but that their inner thoughts have become blurred.

The only way to not be troubled by it is to face it, see it clearly, dismantle it, resolve it, and not give it a chance to enter the subconscious or become blurred; even if it has entered the subconscious, you must find a way dig it out

Dig down layer by layer until you can dig no more. Calmly admit and accept those unspeakable thoughts and make your emotions extremely transparent

Fear is a thing that bullies the weak and fears the strong. If you avoid it, it will show its teeth. If you face it, it will reveal its true colors.

The real cause of lack of mobility is vague choices.

Really awakened people often use perception instead of thinking, consciously or unconsciously.

And the correct answers are often altruistic, because real and long-lasting meaning and happiness in life can only be obtained from the feedback of others.

(1) The word "most". Pay attention to the points that touch you the most: the people and things that sparkle in your eyes and stir up your heart, the ideas that pop into your mind, the pain you encounter, etc. Learn to catch them and analyze them deeply, and you will often gain rich rewards.

2) "General" wording. There are certain repetitive thoughts that pop up in our minds unconsciously, or things that are always lingering in our hearts. These are usually the things we can’t let go of and are the source of mood swings.

(3) Unconscious first reaction. Pay attention to your first reaction or thought when you first see someone, walk into a room, or do something for the first time.

(4)Dream. Dreams are a way for the subconscious to transmit information. They may be a display of true inner thoughts or an inspiration.

6) Intuition. Give the green light to unexplained and unexplained information, just like Churchill.

Human beings can also observe their own thinking activities and find out the irrational aspects. Then improve optimization and keep making better choices.

On the other hand, it is the starting point of metacognition

The obvious characteristics that a person will show are: being able to actively control attention and not being arbitrarily dominated by random and interesting entertainment information.

Whenever we encounter a situation that requires a choice, if we can stop for a few seconds to think about it, It is possible to activate your rational brain, use metacognition to examine your current thinking, and then make different choices.

Some times are far more important than others, and I call these times with greater weight "meta-time."

Metatime is usually distributed at "selected nodes", such as the beginning or end of an event, a phase, or a day. Making good use of this time will greatly optimize the quality of subsequent time.

What do we do in "meta-time"? Very simple, just do one thing: think clearly.

If we don't think clearly at the nodes of these choices, we will fall into a state of ambiguity, and ambiguity is the territory of the subconscious mind, which will cause us to have an instinctive reaction-entertainment. Therefore, the basic coping strategy is: examine your first reaction at the chosen node and formulate a clear and unambiguous opinion.

An outstanding manifestation of strong metacognitive ability is zero tolerance for ambiguity.

When one's own mobility is weak, the specific actions in the future are definitely vague in the mind.

That's what people with strong metacognitive abilities are like: Whether it's their immediate attention, their schedule for the day, or their long-term life goals, they strive to make sense, self-examine, and take active control rather than just go with the flow.

There are two concepts: "active selection of information" and "deep immersion", but the former is just the entrance, the latter is the key

Its essence is "the right method" plus "a lot of practice"

The "right approach" usually has the following four characteristics.

Finally, she concluded: “It is more important to find a way that you can persist in doing it than to simply follow a standardized time and method. I used to think that it took more time to learn well and achieve results. In fact, it was because I was eager for success and wanted quick results, which made it difficult to persist.

Being able to proactively reduce the intensity and difficulty of learning to put yourself in the best tolerance range not only retains the sense of achievement in learning, but also ensures the challenge of learning.

The matching principle is not only applicable to the field of learning, but also follows this rule in almost any field that I can observe.

You can do it but it’s easy to make mistakes, or you can’t do it but you can understand it with a little effort.”

Every time we encounter obstacles in our actions, we will be at a loss, but if we think about it carefully, we will find that no matter what problem you encounter, the root cause is the same, that is: the problem is too big and too vague

As long as you break down the goal - split the big goal into small goals, the task will immediately move from the difficult zone to the stretching zone, so that you are willing to take action

One of the hallmarks of practicing in the stretching zone is having a focus. The more points of attention and the more detailed they are, the more focused our attention will be and the more obvious the improvement effect will be.

It can be seen that the learning of masters is usually not satisfied with the acquisition of new knowledge, but pays more attention to the "sealing" of new knowledge. This seaming process is correlation. Isolated knowledge is like grains of sand. Only correlation can gather it into a tower, form a solid knowledge crystal, and ultimately build your own cognitive system.

The vast majority of people are used to looking at things in isolation and like to spend a lot of time collecting and possessing information; while another group of pioneers prefer to fiddle with the connections between information, thus becoming smart without knowing it.

The acquisition of knowledge does not depend on how much, but on whether it is relevant to oneself, and how sufficient this correlation is.

Of course, there is a more important hidden condition that cannot be ignored: you need a clear goal or a strong need

First, there's a hammer in hand. If you don’t have enough love and devotion to something, and don’t have the ultimate concentration and thinking, I’m afraid nothing will mean anything to you.

Secondly, enter enough. Whether it is acquired through reading or real-life experience, the richer the knowledge and experience, the greater the probability of successful association.

Again, stay curious

Finally, always say something

It’s all about active connection

Knowledge is your knowledge only if it helps you make practical decisions.

Because the purpose of personal growth is no longer "knowing and understanding", but "judgment and choice"

Real knowledge is not that you know it, but that you can use it to help you make correct judgments and choices and solve practical problems

Therefore, in the field of personal growth, there is no optimal, most certain, and most authoritative cognitive system, only the cognitive system that is most suitable for our current state.

Because I never draw mind maps when reading, nor do I deliberately sort out the author's knowledge framework. When reading, the only thing I have to do is to look for touching points.

The essence of a system is to use a unique perspective to integrate some scattered and independent knowledge, concepts or opinions into methods and techniques for dealing with the world.

Touch is the best filter

Touching occurs, but touching does not mean that the connection is strong

Three aspects of strengthening connections

Because from the moment the rankings started, people's motivation for exercise unknowingly shifted: originally it was purely for physical health.

The need for cognitive closure means that when people face a vague problem, they have the desire to find a clear answer to the problem.

If something is not completed for a long time, you will always worry about it and look forward to finishing it soon; once it is completed, the motivation to do it will immediately tend to zero.

This is the characteristic of the check-in mentality: if you can’t learn, pretend for a while; if you learn, stop immediately

At least when learning, the unity of body and mind and extreme concentration are extremely important prerequisites. Only in this state can people receive detailed and strong positive feedback from learning activities.

However, the task mentality destroys the state of unity of body and mind. This bad experience will aggravate people's aversion to learning activities and form a vicious cycle.

Use records instead of punching in

Set a lower limit but not an upper limit.

They never seem to think about producing something as quickly as possible in exchange for feedback and another way to motivate themselves.

Continuous positive feedback can truly stimulate the powerful action of the instinctive brain and emotional brain.

But their super strong desires and emotional strength are very valuable mobility resources. If they can feel the joy of learning, they will also show strong mobility and become addicted to learning as much as they are addicted to entertainment.

Therefore, the scientific learning strategy is to produce works, obtain feedback, and drive the instinctive and emotional brains to "play and play" instead of blindly persisting and letting the rational brain work hard to "learn and learn".

You will have a clear and strong awareness of your work, you will pay more attention to output and application, you will devote yourself to polishing your work, and you will actively exchange feedback from the outside world.

·Teaching is the best way to learn; ·Practice is the best way to learn; ·Output forces input; ·Please let your works speak...

First of all, sharing is not about sharing half-finished products at will, but doing your best to polish the work into the best possible look within your current capabilities.

Second, develop a sharing strategy to show to those who are less capable than you

Finally, treat the blow calmly and objectively

Work extremely focused for 25 minutes, then rest for 5 minutes, and so on. This method of working is somewhat similar to high-intensity interval training.

It is not enough to just know that first things first. We also need to possess another ability: clarity, which is the ability to refine and concrete goals. Action can only be reconstructed with the support of clarity.

Establishing clarity is not complicated. It can be achieved by doing these three words: write it down.

The entire page is divided into the following 4 parts, showing the shape of "work". (1) To-do items (2)Plan completed (3) Actual completion (4)Remarks

When we pour out all the thoughts and ideas in our minds, our minds will instantly become clear. At the same time, all our thoughts will become clear and certain. In this way, we will enter a state of "no choice." In this state, there is no need to spend brainpower thinking or making choices during the process.

When you fall into laziness, laziness, and emptiness and feel unable to move, it is often because your brain is in a fuzzy state.

Smart thinkers know that "thinking clearly" is the key to everything, and they are more willing to spend time than anyone else on "thinking clearly"

In the path of skill learning, just "knowing" cannot form a closed feedback loop. Only through a lot of practice can the relevant neurons in the brain form strong connections, and a closed feedback loop can be formed through the node of "doing".

But when we engage in cognitive learning, we will have a natural illusion - thinking that understanding a truth is like mastering this skill. For example, when we learn a piece of knowledge, understand a concept or figure out a truth, at the moment of "knowing", we have indeed improved our cognition, and can even "do it" in a short time.

Treat cognition as a skill. When you know or figure out a truth, don't be too happy too early. Think about it and do a lot of practice later, so that you won't be impetuous.

When I first tried it, I always felt that I couldn't do it well and couldn't see obvious results, so I gave up.

The best way to break your obsession is to focus on changing reality

When it comes to growth, principles are all “empty promises”, while change is the “real money”.

As long as our attention is attracted by something huge, we are likely to enter a state of scarcity, reduce our mental bandwidth, and behave unwisely.

When a person faces many tasks at the same time, his mental bandwidth will be reduced, and he will lose mobility and self-control.

Although modern life has alleviated the pressure of survival, it has also brought pressure on self-control. Resisting temptation and desire all consumes our mental bandwidth

The first post is to stay aware of the environment and choose wisely.

Second post, maintain goal awareness, less is more

The third post is to maintain awareness of desires and review decisions.

Post 4: Stay emotionally aware and make careful decisions

The fifth post is to maintain idle awareness and set limits on yourself.

If you can actively choose and control what you do, you will generate inner motivation and achieve happiness.

I'm not doing this, I'm just doing something else.

I'm not doing a running test, I'm just playing a chase game;

Once you have a new choice, you will realize: the thing itself is not important, we are just getting another kind of fun through it, and doing this thing by the way