Saturday, September 23, 2023

meditation books: Dr Joe Dispenza

Walk for the World 2023 | Step Into a New Future September 23, 2023

The Official Website of Dr Joe Dispenza Joe Dispenza: books, biography, latest update

You Are the Placebo: Making Your Mind Matter - Kindle edition by Dispenza, Joe. Religion & Spirituality Kindle eBooks @

Becoming Supernatural: How Common People are Doing the Uncommon - Kindle edition by Dispenza, Joe, Braden, Gregg. Religion & Spirituality Kindle eBooks @

Breaking the Habit of Being Yourself: How to Lose Your Mind and Create a New One - Kindle edition by Dispenza, Joe. Religion & Spirituality Kindle eBooks @


You Are the Placebo by Joe Dispenza Book Summary | Philosopher's Notes
PNTV: You Are the Placebo by Dr. Joe Dispenza (#190) - YouTube

You Are the Placebo by Joe Dispenza Book Summary | Philosopher's Notes

You Are the Placebo by Dr Joe Dispenza - Review/Summary | How to exercise the power of your mind. - YouTube by Christopher Dedeyan

Joe Dispenza: Breaking the Habit of Being Yourself | Shortform Books

You Are The Placebo - Dr Joe Dispenza (Mind Map Book Summary) - YouTube

Mind Maps - Google Drive


REWIRE Your THOUGHTS and Brain To HEAL Today! Dr Joe Dispenza - YouTube
with Lewis Howes

How To BRAINWASH Yourself For Success & Destroy NEGATIVE THOUGHTS! | Dr. Joe Dispenza - YouTube with Tom Bilyeu

quotes by Joe Dispenza

"Your personality is creating your personal reality" 

"Energy flows where attention goes"

"Gratitude is a catalyst for rewiring the brain"

drjoedispenza - YouTube

5 Steps to Change Your Life - YouTube

GOLOV-20 Meditation (Official Video) - YouTube

Gratitude And How It Creates SUCCESS And Wealth - Joe Dispenza - YouTube

Crash Course: Understanding Brain Waves | Dr. JOE DISPENZA - YouTube

Understanding Brainwaves and Frequencies: A Comprehensive Guide | Muse™ EEG-Powered Meditation & Sleep Headband 

Understanding Brain Waves: Beta, Alpha, Theta, Delta + Gamma

Brain Waves - an overview | ScienceDirect Topics

Saturday, September 9, 2023

book: The Mindful Body by Ellen Langer

The Mindful Body: Thinking Our Way to Chronic Health: Langer, Ellen J.: 9780593497944: Books

Mindful = "Actively noticing"
adopt mindset for uncertainty: everything is constantly changing

Ellen Langer - Wikipedia

The Mindful Body by Ellen J. Langer: 9780593497944 | Books

"In The Mindful Body, Dr. Langer unpacks her assumption-busting findings and outlines her bold new theory of mind-body unity, along the way clearly demonstrating how our thoughts and perspectives have the potential to profoundly shape our well-being. Whether it is hotel chambermaids who lost weight when they simply came to see that their work constituted exercise, or patients whose wounds healed faster in rooms with accelerated clocks, she shows how influential our thoughts are to the state of our bodies. Her work has likewise proven that discouraging health news can have negative effects. Learning you are prediabetic, for example—even if your blood sugar reading is only a fraction away from “normal”—may actually play a part in the development of the disease. A paradigm-shifting book by one of the great psychologists of the twenty-first century, The Mindful Body returns the control over our bodies back to us and reveals that a true understanding of health begins with our minds."


Change Your Mindset, Your Health, Your Life | Dr. Ellen Langer | EP 381 - YouTube
Dr Jordan Peterson podcast

Ellen Langer: Mindfulness over matter - YouTube

Uncertainty and The Power of Possibility | Ellen Langer | Talks at Harvard College - YouTube

PNTV: Counterclockwise by Ellen Langer (#192) - YouTube

PNTV: The Power of Mindful Learning by Ellen Langer (#202) - YouTube

Can Cancer be cured with your mind? Dr. Ellen Langer has more - YouTube

The Mindful Body: Thinking Our Way To Chronic Health - YouTube

Let’s Talk About Mindfulness with Dr. Ellen Langer - YouTube


Dr. Alia Crum: Science of Mindsets for Health & Performance | Huberman Lab Podcast #56 - YouTube

Monday, September 4, 2023

Goals Toolkit by Andrew Huberman

 Goals Toolkit: How to Set & Achieve Your Goals | Huberman Lab Podcast - YouTube

"science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work — including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor."

00:00:00 Goal Setting Toolkit
00:04:43 Biology of Goal Setting & Pursuit
00:08:50 Tool 1: Choose a Priority Goal
00:12:04 Tool 2: Pursue Lofty Goals
00:17:23 Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing
00:24:06 Tool 4: Visual Reminder Myth; “Post-It Fallacy”
00:26:44 Tool 5: Accountability Myth, “Don’t Tell the World” Rule
00:31:35 Intrinsic Motivation & Goal Achievement
00:33:54 Tool 6: Measurable Goal; Quarterly Cycle
00:37:35 Tool 7: Quantifiable Goals; Book Writing
00:43:34 Tool 8: Visualization of End; Motivation & Negative Thinking
00:51:44 Tool 9: Visual Target/Finish Line Training & Perceived Effort
01:05:50 Tool 10: Distance from Phone
01:08:31 Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards
01:17:11 Tool 12: “Middle Problem”; Time Chunking
01:23:16 Tool 13: Circadian Rhythm & Attention
01:30:09 Tool 14: Protocol Flexibility, Subjective Feelings


Circadian Rhythms in Attention (Yale J Biol Med)

Tim Ferriss “30 Life Hacks I know at 30 that I wish I knew at 20”

Saturday, September 2, 2023

book: The Three Laws of Performance The Three Laws of Performance: Rewriting the Future of Your Organization and Your Life (J-B Warren Bennis Series Book 172) eBook : Zaffron, Steve, Logan, Dave: Kindle Store

Three Laws of Performance Book: Business Leadership for Breakthrough Performance

Three Laws of Performance book, excerpts on from the Three Laws book

mentioned here:

3 Ways Your Words Change Your Habits and Your Life - YouTube
by Dr. Benjamin Hardy

summary by ChatGPT:

The book "The Three Laws of Performance" introduces a groundbreaking concept: the idea of a "default future." This default future is not the one we desire or hope for but rather the one we expect deep down. Neuroscientists describe the brain as a prediction machine, constantly anticipating the most likely future. In this video, Dr. Benjamin Hardy, an organizational psychologist and author, explores how language influences our lives in three significant ways.

  1. Shaping Your Future: Language plays a pivotal role in shaping our expectations and perceptions of the future. This is known as generative language. For instance, Dr. Hardy discusses how tying habits to existing routines, as suggested by B.J. Fogg in "Tiny Habits," can change one's outlook on the day ahead. By saying, "It's going to be a great day" every morning when getting out of bed, he sets a positive tone, altering his expectations and influencing his behavior throughout the day. Therefore, the words we use help determine our default future.

  2. Defining Your Identity: Language doesn't just influence our future; it also shapes our identity. The way we describe ourselves and others has a profound impact on our self-perception. Dr. Hardy emphasizes the importance of using generative language when defining oneself, focusing on personal growth and potential rather than limitations. The language we use to describe ourselves and those around us contributes to our identity and influences our actions.

  3. Influencing Your Actions and Habits: Your thoughts become words, words become actions, actions become habits, and habits become your character and destiny. By thinking positively and generatively, you can set the stage for constructive actions and habits. Dr. Hardy encourages the shift from avoidance motivation to approach motivation. Instead of fixating on what we want to avoid, we should concentrate on what we want to achieve, as this change in focus can lead to proactive behaviors.

Furthermore, he highlights the power of language in reshaping our past and future selves. By consciously crafting the narrative of our past and future, we can redefine ourselves and work toward our desired future. Dr. Hardy encourages readers to be mindful of the words they use, both internally and externally, as these words play a pivotal role in shaping our perception, identity, actions, and habits.

In summary, the language we use has a profound impact on our lives. It shapes our expectations, influences our identity, and drives our actions and habits. By adopting generative language and focusing on what we want rather than what we want to avoid, we can actively work toward a future that aligns with our desires and aspirations. Language is a powerful tool that allows us to shape our own destinies.

Sunday, August 27, 2023

quotes: Marcus Aurelius

 Marcus Aurelius Quotes - BrainyQuote

Marcus Aurelius - Our life is what our thoughts make it.

1. “You have power over your mind — not outside events. Realize this, and you will find strength.”

2. “Dwell on the beauty of life. Watch the stars, and see yourself running with them. Think constantly on the changes of the elements into each other, for such thoughts wash away the dust of earthly life.”

3. “The happiness of your life depends upon the quality of your thoughts.”

4. “Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.”

5. “Waste no more time arguing about what a good man should be. Be one.”

6. “If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.”

7. “When you arise in the morning think of what a privilege it is to be alive, to think, to enjoy, to love…”

8. “The best revenge is to be unlike him who performed the injury.”

9. “The soul becomes dyed with the color of its thoughts.”

10. “Accept the things to which fate binds you, and love the people with whom fate brings you together, but do so with all your heart.”

Saturday, August 26, 2023

book: Meditations by Marcus Aurelius

Meditations is perhaps the only document of its kind ever made. It is the private thoughts of the world’s most powerful man giving advice to himself on how to make good on the responsibilities and obligations of his positions. Trained in Stoic philosophy, Marcus Aurelius stopped almost every night to practice a series of spiritual exercises—reminders designed to make him humble, patient, empathetic, generous, and strong in the face of whatever he was dealing with. It is imminently readable and perfectly accessible. You cannot read this book and not come away with a phrase or a line that will be helpful to you the next time you are in trouble. Read it, it is practical philosophy embodied.

PNTV: Meditations by Marcus Aurelius (#56) - YouTube
By Brian Johnson, "philosopher note" from Heroic / Optimize

Marcus Aurelius - Wikipedia

Marcus Aurelius 26 April 121 – 17 March 180) was Roman emperor from 161 to 180 AD and a Stoic philosopher.

Stoicism is a school of Hellenistic philosophy that flourished in Ancient Greece and Ancient Rome.[1] The Stoics believed that the practice of virtue is enough to achieve eudaimonia: a well-lived, flourishing life. The Stoics identified the path to achieving it with a life spent practicing certain virtues in everyday life such as courage or temperance and living in accordance with nature.

the book:

The 44 Best Quotes From Marcus Aurelius (About Stoicism & Life)

provide 12 representative quotes from book Meditations by Marcus Aurelius, with an explanation for each quote


Quote: "Dwell on the beauty of life. Watch the stars, and see yourself running with them."
Explanation: Marcus Aurelius suggests focusing on the positive aspects of life, finding inspiration in the beauty of the world around us. The metaphor of running with the stars encourages a sense of unity with the universe.

Quote: "You have within you right now, everything you need to deal with whatever the world can throw at you."
Explanation: Aurelius reminds us that our inner strength and resources are sufficient to face challenges. This quote emphasizes self-reliance and resilience in the face of adversity.

Quote: "Accept the things to which fate binds you, and love the people with whom fate brings you together, but do so with all your heart."
Explanation: This quote underscores the importance of embracing the circumstances and people in our lives, fostering genuine acceptance and love for both.

Quote: "The soul becomes dyed with the color of its thoughts."
Explanation: Marcus Aurelius illustrates how our thoughts shape our inner world. This analogy urges us to cultivate positive, virtuous thoughts to enhance the state of our soul.

Quote: "Waste no more time arguing what a good man should be. Be one."
Explanation: Instead of engaging in philosophical debates, Aurelius emphasizes the transformative power of embodying virtuous qualities ourselves.

Quote: "The best revenge is not to be like your enemy."
Explanation: In the face of harm or injustice, Aurelius advocates responding with integrity and wisdom rather than seeking vindictiveness.

Quote: "No man can rob you of your free will."
Explanation: Aurelius highlights that our choices and reactions are within our control, regardless of external circumstances. This serves as a reminder of our autonomy.

Quote: "The present moment is all you ever have."
Explanation: This quote urges us to focus on the present rather than dwelling on the past or worrying about the future. It underscores the significance of mindfulness.

Quote: "Our life is what our thoughts make it."
Explanation: Marcus Aurelius emphasizes that our perception and interpretation of events largely determine the quality of our lives, reinforcing the power of our mindset.

Quote: "Choose not to be harmed—and you won’t feel harmed. Don’t feel harmed—and you haven’t been."
Explanation: Aurelius suggests that our emotional responses are under our control. By choosing not to feel harmed, we can transcend the impact of external events.

Quote: "The only wealth which you will keep forever is the wealth you have given away."
Explanation: Marcus Aurelius points out that the lasting value of wealth lies in how it's shared and used to benefit others, aligning with Stoic values of generosity and virtue.

Quote: "Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth."
Explanation: This quote urges us to recognize the subjectivity of our perceptions and encourages critical thinking to differentiate between opinions and objective reality.

Saturday, July 22, 2023

Dr Huberman: Growth Mindset

How to Enhance Performance & Learning by Applying a Growth Mindset | Huberman Lab Podcast - YouTube

key book mentioned in the video: Mindset: The New Psychology of Success: 9780345472328: Dweck, Carol S. S.: Books

video summaries by ChatGPT

Brief summary

The text delves into the concept of a "growth mindset" and a "stress-is-enhancing mindset," two powerful psychological approaches that can significantly impact an individual's performance and learning capabilities. The growth mindset involves distancing one's identity from fixed abilities and talents, focusing instead on the process of learning and improvement. It challenges the belief that intelligence is fixed and cannot be enhanced through effort.

The discussion also explores the impact of different types of feedback on performance, highlighting the importance of effort-based praise rather than intelligence-based praise. Effort feedback encourages individuals to take on challenges and exhibit better performance, while intelligence feedback can lead to underperformance when faced with difficulties.

The text presents various tools for fostering a growth mindset and stress-is-enhancing mindset, including reframing stress as an opportunity for growth and improvement. It emphasizes the significance of adopting effort-related narratives and seeking help from others to analyze errors and areas for improvement.

The combination of growth mindset and stress-is-enhancing mindset has been shown to improve performance in various real-world contexts. Educational interventions that promote these mindsets have positive effects on students' self-regard and academic performance.

In conclusion, the text provides practical tools and insights for adopting a growth mindset and stress-is-enhancing mindset, fostering continuous learning, and enhancing performance in any endeavor. By embracing challenges, focusing on effort, and reframing stress as an ally, individuals can unlock their potential and achieve greater achievements and personal growth.

Extended summary

The text discusses the concept of a "growth mindset," which is a powerful and fascinating concept in psychology. It involves embracing challenges and optimizing performance by distancing one's identity from the current challenge and attaching it instead to the process of learning and improvement. This mindset is contrasted with a fixed mindset, where praise and identity are tied to specific abilities or talents, leading to potential underperformance when faced with challenges.

The text mentions that combining growth mindset with a stress-enhancing mindset can significantly improve performance in various areas. It highlights the work of Carol Dweck, who pioneered the growth mindset field, and mentions other researchers like David Yeager and Ali Crum.

The discussion aims to provide a better understanding of growth mindset and stress-enhancing mindset applications for people of all backgrounds, including children and adults, both in and out of the classroom. By the end of the episode, readers should have a comprehensive understanding of the science behind growth mindset and practical tools to apply in their everyday lives to excel in any endeavor.

Mindset & Narrative

The text explores the concept of mindset, particularly focusing on "growth mindset," which suggests that our abilities are not fixed, but rather malleable, and can be improved through neuroplasticity - the brain's ability to change in response to experiences. While the text briefly touches on neuroplasticity, it mainly delves into the psychology behind growth mindset and its applications in various domains, including music, athletics, and academics.

Mindsets are mental frames that selectively organize and encode information, shaping how we perceive opportunities and challenges. Growth mindset challenges the narratives we create about ourselves, encouraging us to distance our identity from specific abilities or talents and focus instead on the process of learning and improvement. The discussion also mentions Dr. Carol Dweck's role in developing the growth mindset concept.

The text prompts readers to reflect on their own mindsets and narratives. It encourages questioning what they believe they are good or bad at, the sources of these beliefs, and whether effort and persistence have been applied to certain skills or activities. By asking these questions, individuals can gain insights into their mindset and potentially adopt a growth mindset to enhance their learning and performance in various aspects of life.

Intelligence Feedback vs. Effort Feedback, Identity Labels

The text discusses the impact of different types of feedback on individuals' performance and motivation. It compares intelligence feedback (praise related to identity labels like "smart" or "talented") and effort feedback (praise related to hard work and persistence). The study from Dr. Carol Dweck's laboratory demonstrates that intelligence feedback can undermine motivation and performance, as individuals tend to opt for easier tasks to maintain the positive identity label. Conversely, those who receive effort feedback are more likely to select challenging tasks and exhibit better performance.

The study involved over 100 children and found that intelligence feedback led to a preference for easier tasks, while effort feedback encouraged the pursuit of challenging tasks. The research highlights the importance of providing feedback that focuses on effort and engagement rather than fixed identity labels. Teachers and parents need to be cautious about using intelligence-related praise, as it may hinder growth and learning. Instead, reinforcing efforts and hard work can lead to improved performance and sustained motivation.

Fixed Intelligence vs. Growth Mindset

The text discusses the significance of a study from 1998 that explored the impact of different types of praise on children's performance. The study revealed that feedback based on intelligence labels, such as "smart" or "talented," could undermine future performance, while effort-based feedback, acknowledging hard work and persistence, led to improved performance. The study's findings challenged the prevailing belief at that time, held by 85% of parents, that intelligence was fixed and couldn't be improved upon. Contrary to this fixed intelligence notion, the understanding of neuroplasticity now confirms that intelligence can be enhanced through dedicated effort.

The text emphasizes the importance of the narratives and feedback individuals receive during the learning process. Praising effort rather than fixed traits can motivate learners to take on challenges and improve their abilities in various forms of intelligence. By understanding these mechanisms, individuals can adopt growth mindsets, fostering a belief in the potential for continuous improvement through effort and learning.

Tool: Intelligence (Performance) vs. Effort Narrative, Labels

The text introduces a valuable tool for fostering a growth mindset and enhancing learning and performance. It encourages individuals to shift their narrative from fixed intelligence labels (e.g., "I'm good" or "I'm bad at something") to effort-related narratives. By focusing on the actions and effort put into developing a skill, individuals can understand that improvement is attainable through continuous engagement.

The author exemplifies this approach by describing their own experiences with learning and music. Rather than using fixed intelligence praise, they recognize that their good memory is a result of dedicated effort, and their lack of musical ability is due to not investing enough time and effort into learning music.

The text emphasizes that this exercise is not about boosting ego or relieving shame but aims to provide a sense of the tools required to improve in areas one desires. By adopting an effort-based narrative, individuals can enhance their growth mindset, improve their skills, and avoid complacency in areas they already excel.

Tool: Failure & Identity; Effort & Verbs

The tool discussed emphasizes the importance of attaching effort-related narratives to our actions and skills rather than fixed performance labels. When we label ourselves based on performance and intelligence, our sense of self becomes tied to those specific abilities. As a result, if we encounter failure or a decline in performance, we may internalize it as a part of our identity, leading to discouragement and decreased motivation.

However, by focusing on effort-related verbs such as practicing, analyzing errors, and persisting, we recognize that improvement is an ongoing process. Effort is inherent to our nature, and the same effort processes that led to success in one context can be applied to others. Viewing successes and failures through this lens allows room for growth and improvement in various domains.

The tool urges individuals to shift their narratives from fixed labels to effort-related verbs, understanding that these efforts are integral to their nature. Engaging in continuous effort and learning from failures are fundamental aspects of growth and progress in any endeavor.

Tool: Timing, Intelligence vs. Effort Praise & Performance

The tool discussed in the text emphasizes the critical role of timing and the type of praise given in shaping performance outcomes. Praise that links performance to fixed intelligence or identity labels, whether given before or after an activity, undermines future performance. On the other hand, praise tied to effort and persistence, whether given before or after an endeavor, enhances future performance.

The study's findings demonstrate that identity-based praise leads individuals to associate their performance with a fixed trait, affecting their motivation and ability to overcome challenges. In contrast, effort-based praise fosters a growth mindset and encourages individuals to persist, work harder, and improve in future endeavors.

The text underscores the importance of offering genuine and correctly attached praise to others and oneself. It highlights that individuals have control over their level of persistence and effort, and this control over intrinsic motivation is essential for growth and improvement in any domain.

By understanding the impact of timing and the type of praise, individuals can cultivate a growth mindset, enhance their performance, and take charge of their learning and development. The ultimate message is to focus on effort and attention, as these are intrinsic to individuals and key drivers of growth and success.

Fixed Mindset vs. Growth Mindset: Failure & Performance

The study explores the differences between individuals with fixed mindsets and growth mindsets and how they respond to feedback and errors. Using event-related potentials (ERPs), researchers observed brain activity in response to receiving correct or incorrect answers and subsequent feedback. Participants with a fixed mindset exhibited a larger emotional response to errors, with heightened activity in the anterior cingulate cortex (ACC), associated with emotional processing. In contrast, those with a growth mindset demonstrated a cognitive appraisal of errors, directing attention to understanding and learning from mistakes, with increased activity in the dorsal ACC, associated with cognitive processing.

These findings shed light on the mechanism behind the performance differences between fixed and growth mindsets. Fixed mindsets, which link performance to fixed intelligence, tend to trigger emotional responses to errors, potentially leading to a negative impact on future performance. Growth mindsets, which emphasize effort and the belief in malleable intelligence, encourage cognitive appraisal of errors and learning from setbacks, resulting in improved performance.

The study highlights the significance of mindset in shaping individuals' responses to challenges and feedback. It explains why a growth mindset, focused on effort and learning, leads to higher performance compared to a fixed mindset that revolves around innate abilities. Understanding these mechanisms can help individuals cultivate a growth mindset, promoting continuous learning and improvement.

Tool: Shift from Fixed Mindset

The tool for shifting from a fixed mindset to a growth mindset involves redirecting one's attention and cognitive focus when faced with errors or setbacks. While fixed mindsets tend to trigger emotional responses to mistakes, it is possible to transition to a growth mindset by actively engaging in cognitive appraisal of errors. By analyzing what led to the error and dedicating intentional resources to understanding the mistake, individuals can cultivate a growth mindset over time.

Unlike psychological terms such as ego protection and identity, which are aspirational but challenging to implement in real-world contexts, the cognitive approach provides a more actionable strategy to rescue performance. Rather than trying to suppress emotional responses, the focus shifts towards enhancing attention and cognitive responses alongside emotions. This practice of analyzing errors and understanding their causes becomes the cornerstone of building a growth mindset.

Shifting from fixed to growth mindsets requires more than just telling oneself to focus on effort and errors; it demands genuine commitment and practice. Emphasizing effort and cognitive analysis of mistakes lays the foundation for developing a growth mindset, fostering continuous learning, and improvement.

Stress-is-Enhancing Mindset

The stress-is-enhancing mindset emphasizes the connection between motivation and cognition, offering a powerful tool to access a growth mindset. Understanding stress as either performance diminishing or enhancing profoundly impacts our stress response. A study by Dr. Ali Crum and others revealed that when individuals were informed about stress's negative effects, their performance in soft tasks showed minimal change, while their performance in hard tasks remained unaffected. However, those informed about stress's enhancing effects showed improved performance in both soft and hard tasks.

This research demonstrates that the cognitive appraisal of stress plays a crucial role in determining its impact on performance. Simply learning that stress can enhance performance can lead to better task outcomes, even in less challenging situations. The stress-is-enhancing mindset reframes stress as a response that can improve performance and physiological responses.

The stress-is-enhancing mindset complements the growth mindset by providing a framework to handle stress and setbacks more effectively. It is not about suppressing emotions or lying to oneself, but about understanding stress differently to unlock its potential for enhancing performance. By combining the growth mindset with the stress-is-enhancing mindset, individuals can experience a synergistic improvement in short-term and long-term performance. Stress, when viewed through this lens, becomes a tool for motivation and growth rather than a hindrance.

How Stress Can Enhance Performance

The stress-is-enhancing mindset reveals that stress can either enhance or diminish performance depending on our cognitive appraisal. Studies show that when individuals believe stress to be performance-enhancing, they experience increased focus and cognitive clarity. The stress response, marked by elevated heart rate, sweating, and other sensations, can be viewed as a mobilization of resources rather than a hindrance. By shifting our attention from the discomfort of stress to analyzing the factors behind our performance, we can reap its benefits.

The stress-is-enhancing mindset has physiological effects too. Under this mindset, cortisol release becomes shorter in duration, promoting better stress regulation. Peripheral blood flow increases, enhancing cognitive abilities during stress. Additionally, stress, when seen as enhancing, can lead to the deployment of androgens and estrogens, positively impacting various bodily functions.

To benefit from stress, one should learn how it can enhance performance and immerse themselves in adaptive and safe stressful situations. By reinterpreting stress as a mechanism for resource mobilization and focusing on cognitive processes during stress, individuals can shift from a negative to a positive state. The synergy between the stress-is-enhancing mindset and growth mindset can significantly improve performance both in the short and long term, as research has demonstrated. Embracing stress as an ally rather than an enemy can lead to greater achievements and personal growth.

Growth Mindset + Stress-is-Enhancing Mindset & Performance

Recent research by Dr. David Yeager from the University of Texas Austin highlights the powerful combination of growth mindset and stress-is-enhancing mindset in improving performance across various real-world contexts. Through large-scale studies involving thousands of subjects from diverse backgrounds, it was shown that teaching students about growth mindset and stress-is-enhancing mindset through informative tutorials or videos positively impacted their performance.

Dr. Yeager's work reveals that being educated about growth mindset and stress-is-enhancing mindset can buffer against anticipatory stress. When students were informed about these mindsets, their stress response was reduced, allowing them to view stress as an opportunity for challenge rather than a hindrance. They were better able to allocate mental resources when faced with stressful situations, leading to improved performance.

One of the experiments included the "trigger social stress test," where subjects were stressed by preparing and delivering a speech in front of an audience and taking a challenging arithmetic test. The results demonstrated that merely learning about these mindsets, without any additional interventions, positively impacted participants' physiology, psychology, and performance in stressful situations.

In conclusion, the combination of growth mindset and stress-is-enhancing mindset provides a powerful tool for individuals to navigate stress more effectively, turning it into an opportunity for growth and improved performance. The study emphasizes the importance of educational interventions to promote these mindsets and their positive effects in various challenging scenarios.

Reframing Stress

Dr. David Yeager's research involved a brief, one-time 30-minute intervention that combined growth mindset and stress-is-enhancing mindset teachings. The tutorial started by prompting participants to recall a stressful experience and then proceeded to explain neuroscience and neuroplasticity, emphasizing that difficulty, struggle, and frustration during learning are not indicators of one's limits but signs of expanding one's limits.

The tutorial reframed stress as an indicator of deepening understanding and learning rather than a sign of failure or incompetence. It conveyed the message that stress can enhance performance and cognitive abilities. Despite its simplicity, the tutorial proved to be incredibly powerful in changing participants' perspectives on stress.

The study's results showed remarkable improvements in various aspects. Participants who received the intervention experienced a 40% increase in self-regard and a 14% increase in passing challenging courses. They also showed a significant improvement in passing less challenging courses. Moreover, individuals who engaged in the tutorial took on additional hard challenges even after the intervention had ended.

The experiment demonstrated that a brief educational intervention on growth mindset and stress-is-enhancing mindset could lead to significant positive outcomes in handling stress, improving performance, and promoting a growth-oriented approach to challenges. The simplicity and effectiveness of the intervention offer promising applications for various educational and real-world contexts.

Tool 1: Student & Teacher Mindset

The episode discusses two cognitive tools for fostering a growth mindset and a stress-enhances-performance mindset in both teachers and students. The first tool involves learning about growth mindset and stress's potential to improve performance. When both teachers and students adopt these mindsets, it positively impacts the students' perception of their abilities. The second tool emphasizes the importance of providing students with a sense of control over their learning experience, allowing them to choose their learning path, and offering opportunities for growth through challenges. Implementing these tools has been shown to significantly improve students' self-regard and academic performance, making them valuable approaches for promoting a positive learning environment.

Tool 2: Effort Praise/Feedback: Verbs not Labels

Tool 2 emphasizes the importance of providing feedback that focuses on actions (verbs) rather than labels when praising or critiquing oneself or others. Effort praise is encouraged, praising actions such as persistence, problem-solving, and learning from mistakes. When providing feedback about errors or poor performance, it is essential to be analytical and focus on the actions that led to those outcomes, rather than using negative labels. The emphasis on verbs helps individuals adopt a growth mindset and enables them to see challenges as opportunities for improvement. Additionally, allowing time for reflection before engaging in error analysis is encouraged to avoid being overwhelmed by emotions and to approach the process effectively.

Tool 3: Errors & Seeking Help

One key tool for building a growth mindset and stress-enhancing performance mindset is seeking help and input from others. Analyzing errors and understanding why one didn't perform as desired can be achieved by seeking guidance from those who performed well or poorly. High performers often seek help to understand their areas of improvement, while input from others can provide additional perspectives on why one performed well. Emphasizing actions (verbs) rather than negative labels is essential in this process. By adopting these cognitive tools and focusing on effort praise and feedback, individuals can foster a positive mindset and enhance their performance over time.

Tool 4: Self-Teaching & Growth Mindset

One essential tool for building a growth mindset and stress-enhancing performance is self-teaching. If teachers or mentors are not available to help, individuals can serve as their own teachers by writing a letter explaining growth mindset and stress-enhancing mindset to themselves or even to others. This simple exercise has been shown to significantly improve personal performance both immediately and in the future. Additionally, emphasizing effort praise and feedback, seeking help from others to analyze errors and areas for improvement, and adopting a growth mindset can lead to a positive mindset shift and enhance overall performance in various contexts.

Tool 5: Reframe “Mind is Like a Muscle” Analogy

The final tool for building a growth mindset and stress-enhancing performance is to reframe the analogy that the mind is like a muscle. While the analogy holds true for physical exercise and muscle growth, it falls short when applied to the learning process. Unlike resistance training, where the results can be felt during and after the workout, the learning process does not provide immediate rewards or tangible signs of improvement. Understanding that the strain, stress, and agitation experienced during learning are integral to the process of building new neural connections and invoking learning is crucial. Adopting the mindset that mindsets are powerful and take time to cultivate can lead to a more effective integration of growth mindset and stress-enhancing mindset for improved performance.

Saturday, July 15, 2023

Kwik Brain: 6 Steps to a Limitless

6 Steps to a Limitless Mid-Year Review | Jim Kwik - YouTube
  • 17:08 Step 1: Access: what is the situation
  • 18:23 Step 2: Accept: what can not be change
  • 19:30 Step 3: Aspire: to change what can be changed
  • 21:24 Step 4: Act: most important
  • 23:03 Step 5: Axe: stop doing wrong things
  • 24:14 Step 6: Add: start doing right things

Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life: Kwik, Jim: 9781401958237: Books