todo: Make everything automated

todo: develop a habit, be automatic and spontaneous

todo: the same knowledge appears repeatedly, refining golden sentences, and the application of Ebbinghaus’s forgetting curve

todo: Think twice before doing anything and ask why? What are the consequences?

Certainty is the source of security: uncertainty is the source of anxiety. The essence of anxiety is the fear of uncertainty, and anxiety is like a maggot attached to the bone.

implicit self

Consistency: The brain that doesn’t want to admit it’s wrong. When behavior and cognition are inconsistent, in order to reduce conflicts and contradictions, the brain usually strengthens its position through "rationalization." For example: Because it is difficult to quit smoking, smokers will resolve conflicts by adjusting their cognition, telling themselves that "attraction may not be harmful to health, this is a small probability event, and the guy next door, Lao Wang, can live to be 85 even if he smokes, etc."

Adaptability: The best state is unchanged. We hope to stay at the "baseline" unchanged. Being in an "abnormal state" for a long time will produce chronic stress. All behaviors and states that deviate from the baseline are abnormal to the brain and need to be repaired and corrected. Changes in brain cognition are not mutations but gradual changes, just like planting a seed, caring for it carefully, and waiting for it to grow slowly.

todo: Make more conscious awareness and fine-tune

todo: repeated learning and repeated practice

Todo: Read more, think more, and constantly iterate old knowledge with new knowledge to make the legs connecting neurons stronger.

todo: Nothing can remain static. Exercise can also be combined with 135 strength and 246 aerobic. The freshness can better activate the inner motivation system.

todo: Provide timely and positive feedback on children's behavior, and use the principle of reward loop to strengthen positive behaviors, such as timely bonus points after washing the dishes, regular settlement, and you have the right to control the rewards you receive.

Todo: Use the principle of the reward circuit to stimulate the secretion of dopamine at multiple points and activate the motivation system, such as exercising or completing a task that is one dimension higher than the current level to gain a sense of accomplishment.

todo: Be aware of your emotions at all times, accept them, when they come knocking on the door, turn away and wait until they leave before solving the problem.

Primitive brain: Responsible for life maintenance, basic movement, attack, escape, attack and other instincts

Emotional brain: Limbic system, mainly responsible for primitive emotions, emotions and other functions

Rational brain: Also known as the neocortex, it is responsible for advanced functions such as language, planning, thinking, and decision-making.

Of all things, about 85% never happen. If the thing you are worried about does happen, about 79% of the results are much better than you expected.

todo: adjust beliefs through conscious training, reconstruct cognition, and replace negative beliefs with positive beliefs that will not cause waves. There are different beliefs and different opinions. When others refute you, you just have the opportunity to complete another aspect to make your own point of view more comprehensive and accurate.

todo: record things that make you feel anxious and irritable, record "what you are most grateful for today", and keep an emotional diary.

Todo: Continuously enrich and strengthen your inner self in life, follow your heart to make more decisions and resolutely implement actions, and strengthen your ability to make decisions independently instead of avoiding and procrastinating.

First record the anxiety problem, and choose a time period every day to focus on dealing with the anxiety problem. You will find that most of the things you are anxious and worried about will never happen. If you face the same problem in the future, you will have more courage to fight against it.

Pick up a hobby as a way of life for rest and relaxation. When you derive a sense of happiness and fulfillment from life, the prefrontal cortex is stimulated and the amygdala is inhibited.

Study a book, discuss a topic together, play games together, do crafts together, etc.

Stable, adequate serotonin levels keep us calm. The overall emotional state of night people is somewhat worse than that of morning people. Not getting enough light. Sunbathing is the lowest threshold and most cost-effective way to improve physical and mental health.

Avoid staying up late and not getting enough sleep, as blood supply and nutrition to the brain will be affected.

Your physical state determines the upper limit of your mental state. People in good health have greater initiative, enterprising spirit, self-confidence and perseverance.

Read every day, try to read one book a week, and write reading notes to share on weekends.

todo: Don’t spend a lot of energy to develop self-discipline, but achieve self-discipline through repeated practice.

todo: The belief that firm willpower is unlimited.

Todo: It is not to deliberately create conditions for delayed gratification, but to give children sufficient affirmation to reduce pressure on the brain and improve learning ability and cognitive level.

todo: After accomplishing something big, do something you like to make your life more fulfilling and give you a sense of gain.

todo: Find something that interests you and a suitable learning method.

todo: Everything has a pattern. Find patterns for learning and doing other things. Standardize operations to reduce resource consumption.

todo: Don’t read for the sake of reading, think deeply and review in time

To build your own knowledge system, you must first know what kind of framework you have, and fill the framework according to your needs, so that what you learn can be truly internalized and absorbed, and it is meaningful.

todo: Keep a comfortable and happy attitude when doing things, and provide positive feedback in a timely manner after completion.

todo: Be a long-termist

todo: Reduce mental internal consumption and release the space occupied by DMN.

todo: reduce DMN and increase CEN.

Take control of your thoughts

Exercise concentration and perception skills

Actively guide DMN

Develop the habit of action

minimum action method

Action = (expectation * value) / (distraction * delay), the higher the action, the less likely a person is to procrastinate. Expectation refers to a person's confidence in completing something, value refers to the reward that the thing can bring, distraction refers to the ability to stay focused, and latency refers to how long it takes to complete the thing. What he gives you in return. The greater the ability, the higher the reward, the stronger the concentration, and the shorter the time required, which together constitute high mobility.

Willpower alone won’t work, you need to make things fun. Fun, reward, and even meaning are what drives you.

Thinking is a pleasure. The common characteristics of short-term temptation and flow state are: immersion, but after short-term temptation, you will feel empty and bored, while after flow, you will experience a sense of accomplishment, satisfaction, and passion. Consumption will raise your happiness threshold, and it will gradually become harder and harder to satisfy your desires, and you will eventually become bored with everything.

Get experience value thinking and use this vision to look at everything in life. No difficulty will be able to stump you. Everything you experience and gain will become nutrients to help you better face the "BOSS'" of the next level.

Temporal model of regret: Regret for not doing something is far greater than for doing something wrong. Action-oriented means moving quickly. Status orientation means "act when you are ready." It is easy to let this unresolved matter stay in the background of your brain and become a burden on your thinking, constantly increasing the pressure on your brain.

There are three state-oriented stages: worry, fear, and avoidance; three action-oriented stages: excitement, testing, and change.

1. Strengthen the implicit self. You must learn to make decisions independently. Don’t be casual, don’t follow others’ opinions, and think more about what I want, what I want to do, and how I think I should do it. Every time I make a decision and get feedback from the results, it is a kind of feedback. Exercise and affirmation of the brain constantly enrich the inner self.

2. Do difficult things, be exposed to difficult things, and clear the uncertainty about it from your brain. Take action and get feedback from it.

Change your thinking perspective: Active procrastination: There is an important activity on Friday. Think through the most difficult relief first, then put it aside, wait until Friday, and then implement it in one go, reduce unnecessary thinking and anxiety, and get it done in one go; Negative Procrastination: Keep procrastinating, not taking action until the deadline, rushing to get things done, and doing things half-heartedly.

It’s not about the amount of reading, how many notes you take, how many articles you collect, how many mind maps you make, or how many ideas you remember. This is just copying other people's opinions and copying other people's brains. You should pay attention to what you are interested in, what questions you have thought about, what ideas you have generated, and how much knowledge you have internalized into your brain.

Based on my opinions, I will broaden my cognitive boundaries, learn from others' strengths, and refine the 2.0 version of my opinions. Iterating passive learning with active learning. Construct your own opinions and build your own knowledge base.

Knowledge you can use when knowledge helps you make decisions. Cooper Learning Circle: Application, Thinking, Knowledge. Extracting experience from application, refining ideas from knowledge, condensing and integrating them to form "my opinion" and become one's own thinking model and methodology, this is thinking. Using my opinions to guide actions and solve practical problems in life is application. Expand cognitive boundaries through active learning, fill gaps in thinking, and form a system.

Free recall, cued recall, and recognition. The most labor-saving method has the worst effect, and the most troublesome method has the best effect.

Original excerpt and copy-paste

Pursuit of memoryMore content

The pursuit of concentration and dismantling

Pursue quick results and "dry stuff"

Extend new connections based on old knowledge, establish new knowledge, and form your own knowledge network

Data, information, knowledge, wisdom, and cognitive resources are the basis for thinking, and they must be called upon at any time to iterate on old knowledge.

The author's point of view is to explain it clearly. When encountering an unfamiliar concept, he must find a way to describe its ins and outs, internal logic, principles, and scenarios. Simplification means reducing dimensions and replacing them with similar concepts or familiar schemas and examples. For me, it's good to be able to achieve a simplified concept.

Scattered, passive, hoarding

Create four folders: I is the inbox to quickly record information without interrupting reading. N is concept note; K integrates concepts and logically connects concepts to form topic notes, like a workbench. P stands for project notes, implementation plans, and summary reports. It is the main console and workbench to form new knowledge.

Examples of mental infighting

1. Links and Quotes

2. Five-step method for knowledge and digestion

bottom up, top down

conceptualization

The process of a person becoming stronger is the fitting of the "mental world" to the "real world". The mental knowledge world includes concepts, rules, and frameworks. The three are closely connected. Rules can help us understand new situations, provide us with a framework to think and deal with new problems, and can in turn be precipitated and refined into new rules to enrich our mental world. Your mental world constantly absorbs information from the outside world, constantly expands its boundaries, and refines new concepts, rules, and frameworks to optimize and update old models. This is a cycle of growth.

A person with a high mental world is a wise person. Being wise does not lie in how good his memory is or how fast his brain turns, but in whether he can maintain an open mind at all times, quickly understand new situations, and Adjust your status in time so that you are always ready.

In a person's growth process, the most terrifying thing is not the changes in the external world, nor the impact, but the solidification of the mental world, maintaining the status quo and no longer growing.

inconsistent

totalization

diversification

With a service mentality, it is easy for people to rush around "putting out fires" and stabilize all unstable factors. It is difficult to have free time to think and reflect. They just want to complete the task at hand and restore themselves to a stable state. A better thinking mode is to let the brain change from habitual stability to habit change, and accept that life is full of unknowns and uncertainties.

A model is to find the commonalities behind a series of elements, summarize them, and condense them into a simple, reusable and transferable structure. Then adapt and apply this structure to different scenarios to improve the efficiency of our actions.

Everyone puts their stance first, and what we call rationality is just a tool for self-maintenance and self-persuasion of our stance. An interesting theory: Many times, we do not rely on rational thinking to arrive at a better result, but use reason as a tool to defend results that we have already produced and to maintain our position. The most difficult thing to think about is self-subversion, which means that you have to deny a part of yourself.

Social psychologist Henry. Tafel and John. Turner and others have proposed a classic "social identity theory". They believe that in order to survive and develop better, individuals will tend to rely on groups and gain protection from the group. It’s hardwired to divide people into “us” and “them.” Three steps: ①Social classification. We divide all kinds of people into different categories, and then label ourselves and put ourselves into one of these categories. ②Social recognition. We will summarize the behavior pattern of the group we belong to, and require ourselves to act according to this pattern in order to gain recognition from this circle and group. ③Social comparison. In order to ensure a sense of superiority, we will compare the group we belong to with other groups and try to find where "we" are better than "them".

In order to avoid going to extremes, we should read more, actively explore more, and think more deeply. Don’t be satisfied with superficial content and exaggerated advice that are pushed to us to stir up emotions. Think more about the multi-faceted nature of things instead of being satisfied with labeling things. Secondly, Look at problems in a black-and-white way.

Only when you selectively and proactively criticize, examine, and process information can our subjectivity as human beings be reflected. Through the growth of the subject, we can better interact with the world and intervene and influence it. Other subjects in the world, this is something more interesting and valuable than simple happiness.

① Squirrel mode: only input, lack of processing and output; ② Frog mode: only processing and output, lack of input; ③Goldfish model: only processing and input, lack of output; ④Donkey mode: only output, lack of input and processing; ⑤Parrot mode: only input and output, lack of processing.

Retelling: What information did I gain?

Refining: Among these, what is the most important?

Integration: How do I get a bird's eye view of it from a higher place?

Analysis: What might be the cause of it?

Critique: What can I choose to believe?

Substitution: If it were me, what would I do?

Connection: What can it be connected to?

Not to me. What is most important?

Review: How could I have done better?

Creation: What can I offer others?

(Building a knowledge system to help others: writing, sharing ideas, experiences and methods to guide others, consulting and guidance, etc.)

Existential anxiety can be summed up in one sentence: What are you living for? We spend several hours every day studying and writing books. A large amount of knowledge may be useless and cannot be converted into productivity, nor can we get benefits and rewards from it, but what is the meaning of doing so? Answer: The very act of seeking knowledge is a very interesting thing. Schopenhauer's "pendulum" state: Life is about swinging back and forth between two tragedies, one is the pain in the process of chasing desire, and the other is the emptiness and boredom after achieving desire.

People who are not interested in anything fall into a vicious circle: What I am doing now is something I don’t like, so I have no passion for life, because I have no passion for life, so I feel unhappy; because I feel unhappy, So I spend my free time on entertainment and recreation to soothe my soul; because my free time is spent on killing and killing, I don’t have time to try new things, so I can only do things I don’t like. , no passion for life. Interest is not found, but slowly acquired and generated during the process of contact and in-depth contact. The essence of interest is a kind of happiness, which comes from being able to use your talents in the process of doing something. Overcoming difficulties - achieving success, the accumulation of this joy and satisfaction forms interest.

Happiness is divided into two categories: one is creative happiness and the other is consumptive happiness. Various entertainment products are consuming happiness. As the threshold increases, when something cannot bring you freshness, it will not make you happy. The increase in the threshold will make it difficult for you to adapt to creative happiness, which requires the brain to expend more energy to obtain creative happiness. Why not let children watch mobile phone and computer products, just to prevent such nipple-related products from raising their happiness threshold? High, becoming uninterested in other things and unable to cheer up.

There is no need to work hard to enrich yourself and show yourself. You can become a certain person and gain a sense of identity by simply having a certain label. For example, buying a brand-name bag and being classified as a person of status. Buying a brand is a ticket that allows you to pay the corresponding price and have the qualifications to distinguish yourself from "others". Once you consume something, just to let others see it, to let others know that you have become a certain type of person, just to give yourself a ticket, this is a consumerism trap. Judgment criteria: If no one in the world knew you had it except yourself, would you still want it? If the answer is no, you have fallen into a trap.

From a mental health perspective, there are indeed levels of happiness. The lowest form of happiness is to give you pleasure and pleasure in a short period of time, making you feel "good", nothing more; A higher level of happiness gives you long-term and stable satisfaction and a sense of belonging. The highest level of happiness is to give you a sense of meaning, accomplishment and self-efficacy; For a hobby, if you use it, experience it, and enjoy it, this is the first level; if you go deep into it and learn about it, this is the second level; you can upgrade it to a more professional level and help more people get in touch with it. , understand it, this is the third level;

Try to look at the problem from the designer's perspective. If you have something you like, try not to just consume it, but participate in the creation. If you like food, try to cook it, purchase ingredients, cook it, communicate and design innovation, if you like traveling, Try sharing your new strategies to help others save time and spread your own happiness.

In each day, first subtract the "locked time" for which fixed items, and then "break it into parts" as much as possible for the remaining time, arrange trivial things into the same time period, and free up as much as possible Uninterrupted "whole time". Cherish you and use "whole time" as a resource that can bring out your value.

Try to shorten the processing time of daily trivial matters as much as possible. If it cannot be shortened, try to convert them into our energy storehouse. An effective way is to turn these trivial matters into "rituals" in daily life and let them become your own rest and healing. opportunities; fix trivial matters into fixed times, definite steps, and fixed scenes, such as eating at the same time, doing housework, washing, writing diaries, sleeping, etc.; the same repeated behavior can bring a kind of wonderful power, Increase our sense of control, reduce our anxiety, and increase our mental focus. It provides a sense of self-disciplined satisfaction that increases our motivation to do other things.

1. Make a list of results for “why”; 2. Focus on “how to do it” and conduct KPT review method; K (keep, keep): In this project, what have been done well and need to be maintained; P (Problem, problem): What problems occur during project execution? T (Try, try): Regarding the problem in P, what are you considering trying next time? In this way, you can continue to transform past experience into wealth, use it to deal with future challenges, and optimize your own working methods.

When we switch from task A to task B, if A has not been completed, then part of it will remain in our mind, called "attention residue", occupying our cognitive resources so that we can process task B. Resources decrease. Focus on one thing at a time.

Instead of pursuing long-term concentration, it is better to cultivate your ability to enter flow at any time, divide your work into multiple stages, and "sprint" in small amounts and many times.

If you can keep your desk tidy from beginning to end, then keep it, but if your desk is always this messy, there is no need to tidy it up. Keeping it in its natural state is best.

Keep practicing to find your own "peak time" and correspondingly you can find your own "trough time" and "normal" time, and arrange activities according to your energy value. Daily affairs, communication, collaboration, and information reply are arranged in "normal time", and the most important work is arranged in "peak time".

Action List, Question List, Dessert List Dessert list: These are some simple, no-brainer, no-time-limited things. When you are in a bad state, do it immediately to restore your health.

Work alternately, small amounts and multiple times, and keep sprinting

Create three task lists to work on in parallel

Relax by doing things you like, such as handicrafts, painting, etc., and cultivate hobbies

Two points for setting boundaries: 1. Make it clear what you should do, what you can choose not to do, what is very important and priority, and what you can slow down and leave to others. . Always remember two things: 1. Things can never be done. It’s not about getting things done, but about pursuing balance, comfort and sustainability in the process of doing things. 2. Set zeros to make whole. For example, replying to messages, shopping, and doing housework can be arranged to be completed at a trough time to avoid falling into a time black hole.

Maintain good sleep, keep exercising, and maintain a balanced and diverse diet