The Science of Self Peter Hollins

00:00:00 Learn Like a Polymath
00:01:46 Two Paths to Polymathy
00:24:46 Cross-Pollination as the Key
00:32:34 Guidelines and a Plan
Learn Like a Polymath: How to Teach Yourself Anything, Develop
Multidisciplinary Expertise, and Become Irreplaceable (Learning how to
Learn Book 12) By Peter Hollins

Hear it Here - https://bit.ly/learnlikeapolymathhollins

https://www.amazon.com/dp/B08JKPHMX7

Polymathy is the modern currency. Generate unique solutions and
perspectives that only a dedicated self-learner can.

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

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 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

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 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
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 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
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: 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