Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast Hear it Here - https://bit.ly/PowerOfSelfDiscipline 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...

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast 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 Hear it Here - https://adbl.co/3Lz7o1b • 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...

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 Hear it Here - https://adbl.co/3vumSjN 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...

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 Hear it Here - https://bit.ly/PowerOfSelfDiscipline • 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:...

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast Hear it Here - https://adbl.co/3Lz7o1b 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...

Legendary Self-Discipline: Lessons from Mythology and Modern Heroes on Choosing the Right Path Over the Easy Path By Peter Hollins Hear it Here - https://bit.ly/legendaryselfdiscipline 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...

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast Hear it Here - https://adbl.co/3vumSjN 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...

Neuro-Habits: Rewire Your Brain to Stop Self-Defeating Behaviors and Make the Right Choice Every Time (Understand Your Brain Better Book 7) By: Peter Hollins 00:03:42 Let’s take a closer look 00:19:11 The pleasure principle 00:33:12 Habit Formation Psychology 00:55:31 Conscious Psychological Factors 01:00:36 Subconscious Psychological Factors 01:06:13 External Environmental Factors Hear it Here - https://bit.ly/neurohabitshollins https://www.amazon.com/dp/B08RCV5KQN Small daily acts to...

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast 00:05:55.340 1. Will this course of action create a gap between my ideal self and my non-desired self? 00:10:28.110 2. Does this action truly represent my intentions? 00:15:04.649 3. Am I merely uncomfortable? 00:18:49.950 4. What would I do if I had no choice but to exercise self-discipline? 00:21:24.029 5. Is “I don’t want to” a good enough excuse to not do something? 00:25:43.800 6. Am...

The Science of Introverts: Explore the Personality Spectrum for Self-Discovery, Self-Awareness, & Self-Care. Design a Life That Fits. By Peter Hollins 00:11:04 The Extrovert Ideal. 00:23:45 What Lies Between 00:33:51 Introvert or Highly Sensitive? Hear it Here - https://adbl.co/3S4Z79w https://www.amazon.com/dp/B07L9C77YJ Discover the hidden causes behind your behaviors and habits. Stop trying to impersonate someone you’re not. We use the terms introvert and extrovert constantly. We...

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast 00:04:11 •Novel skills 00:06:43 •Play games and solve puzzles 00:12:11 •Meditation. 00:14:41 •Resisting temptation. 00:18:57 •Reappraisal 00:20:11 •Distinguishing between emotions and reality 00:21:10 •Distinguishing between ideas and reality 00:25:23 •Memory games Hear it Here - https://adbl.co/3Lz7o1b • The brain can prefer repetition and habit. Get out of autopilot by using novelty...

Mental Models: 30 Thinking Tools that Separate the Average From the Exceptional. Improved Decision-Making, Logical Analysis, and Problem-Solving. By Peter Hollins 00:14:50 It's called the Eisenhower Matrix 00:24:03 MM - Visualize All the Dominoes 00:35:24 MM - Make Reversible Decisions 00:49:22 MM - Stay Within 40-70% 00:53:24 MM - Minimize Regret Hear it Here - https://adbl.co/3shpCLr https://www.amazon.com/dp/B07QSHPWS1 30 Practical and applicable guidelines to think smarter, faster,...

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast 00:01:48 Lev Vygotsky 00:10:57 Seek out a More Knowledgeable Other (MKO) 00:13:28 The Yerkes–Dodson Law 00:22:14 Find the Optimal Challenge Level Hear it Here - https://adbl.co/3vumSjN • The difference between actual competence and potential competence is called the “zone of proximal development,” where you can achieve with the help of a more knowledgeable other. Working within this sweet...

The Brain Mechanic: How to Optimize Your Brain for Peak Mental Performance, Neurogrowth, and Cognitive Fitness (Think Smarter, Not Harder Book 10) By: Peter Hollins 00:02:44 Get Moving and Sweating. 00:13:06 Bend and Stretch (Your Brain). 00:22:52 Express Yourself Physically. 00:56:59 How to Do a Dopamine Detox. Hear it Here - https://bit.ly/3FNWZP4 https://www.amazon.com/dp/B0BHSHN48C Sorry, you can’t actually “train your brain.” But you can force it to adapt, grow, and perform to it’s full...

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast 00:06:42 Jia Jiang gave a popular TED Talk 00:10:15 The Perfectionist. 00:11:34 The Intimidated. 00:13:00 The Environment Blamer. 00:14:12 The Defeatist. 00:19:53 Brian Wansink of Cornell University 00:22:44 Further Considerations Hear it Here - https://bit.ly/PowerOfSelfDiscipline • Aside from knowledge of the cycle and what you tend to fall prey to, there are specific ways to deal with...

41 Self-Discipline Habits: For Slackers, Avoiders, & Couch Potatoes By: Peter Hollins 00:04:05 Start on a Monday 00:08:23 Never Skip Two Days in a Row 00:12:25 Monitor Your Progress 00:16:28 Put Your Goals Where You Can See Them 00:20:34 Visualize Your Outcome 00:27:27 Chapter 2: Focus on Habits Replace Old Habits 00:31:39 Eat Well, Eat Regularly 00:36:28 Exercise Body ... and Mind 00:41:01 Fine Tune Your Mornings 00:49:51 Make Room for Breaks, Treats, and Rewards Hear it Here -...

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast 00:04:58 However, other chronotypes have been identified by Dr. Breus (2016, The Power of When) 00:13:58 •Extrinsic motivation 00:15:27 •Intrinsic motivation 00:18:39 •Gamification Hear it Here - https://adbl.co/3Lz7o1b • There are countless scientifically proven techniques and methods for getting the most out of our brains. • Technique 1 works with your innate circadian, ultradian and...

Rapid Knowledge Acquisition & Synthesis: How to Quickly Learn, Comprehend, and Apply, and Master New Information and Skills (Learning how to Learn Book 11) By Peter Hollins 00:02:43 It’s Not About Smarts 00:11:24 Maybe It’s All About Avoiding Failure 00:19:23 More Effective Goal Formation 00:22:05 Style, Format, and Sources Hear it Here - https://bit.ly/rapidknowledge https://www.amazon.com/dp/B08DMZNGZ8 From novice to expert: tools and techniques to make your learning faster, deeper,...

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast 00:08:03 Reverse the Practice Order 00:10:09 Embrace the Growth Mindset 00:11:20 Be Aware of Cognitive Biases 00:14:53 The Stages of Mastery Hear it Here - https://adbl.co/3vumSjN • Energy isn’t infinite; we need to be strategic to make the best use of it. Energy tends to be higher at the start of a session, so practice the more challenging tasks first. Aim for skills that are about five...

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast 00:02:57 The Cycle of Laziness 00:06:31 Unhelpful Assumptions or Made-Up Rules 00:09:59 Increasing Discomfort 00:11:27 Making Excuses 00:13:11 Avoidance 00:14:58 Negative and Positive Consequences Hear it Here - https://bit.ly/PowerOfSelfDiscipline • It can be tempting to think of your self-discipline as isolated incidents that you must overcome. This would be a mistake. Self-discipline...

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast 00:01:58 •Scheduling 00:04:18 •Time boxing 00:05:23 •Eliminating distractions 00:08:27 •Single task at a time 00:09:13 •Using flow states 00:14:46 •Halo effect 00:15:27 •Anchoring effect 00:15:57 •Bandwagon effect 00:16:19 •Familiarity bias 00:18:46 •Recognize that you might be susceptible to bias 00:19:14 •Consider the opposite 00:19:37 •Seek contrary perspectives, evidence, and...

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast 00:02:47 The Deliberate Practice Roadmap 00:05:51 1. Naive Practice 00:06:35 2. Purposeful Practice 00:07:23 3. Deliberate Practice 00:10:47 1. Find a Teacher or Substitute Teacher 00:12:16 2. Assess Your Limits 00:13:13 3. Set a Reaching SMART Goal 00:14:08 4. Practice with Focus 00:15:03 5. Get Feedback 00:17:31 Slow Practice 00:19:34 How to Apply Slow Practice Hear it Here -...

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast 00:04:00 The pleasure principle 00:14:18 Time Orientation 00:21:51 “Baseball’s Great Experiment: Your 2017 World Series Champs." 00:24:02 It’s Up to You Hear it Here - https://bit.ly/PowerOfSelfDiscipline • Another aspect of being unable to move past the present moment and plan for the future is how the neurotransmitter dopamine influences our actions. Humans abide by the pleasure...

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast Hear it Here - https://adbl.co/3Lz7o1b • Improving our lives is difficult primarily because we lack the knowledge of how to do so and the right tools. But it’s also intrinsically difficult because of our brain’s natural weaknesses and flaws. • We can use scientifically proven general strategies for helping us achieve our goals, given our brain’s drawbacks. • One issue is that we...