6 tips for more mental toughness 1. Eat the elephant, one bite at a time 2. Vizualize success, vividly and in détail 3. Emotional control, 4by4for4 4. Non reactivity, examine your reactions 5. Small victories, see smaller and focus on little nice things 6. Find your tribe, your interest, your necessity
“The habits you repeat (or don’t repeat) every day largely determine your health, wealth, and happiness. Knowing how to change your habits means knowing how to confidently own and manage your days, focus on the behaviors that have the highest impact, and reverse-engineer the life you want.” James Clear, Atomic Habits
Process for assessing your habits (periodically) 1. Bolster your understanding of the habit loop by thinking about the four components of some of your most common habits, like making your breakfast or taking the dog for a walk. What’s the cue, the craving, the response, and the reward for each of these?
7 tips to improve memory 1. Active recall : view material, recall, measure level of recalling, review...4x 2. Employ spaced repetition : more and more distant 3. Manage your state : and your posture, get in a mood 4. Music for the mind : alpha waves, 50 to 80 beats/min, and put your material in music
HEAR method to listen with whole brain Halt: consciously do everything you can to tune every distraction out and to be completely present with whomever you’re listening to: vocal inflection, body language, facial expressions. Empathy: imagine how the speaker BG and situation adds substance to the discourse
While you’re taking notes, use a method “capture and create.” On the left side of the paper, you’re capturing, you’re taking notes. On the right side, you’re creating, you’re making notes. You’re writing your impression of what you’re capturing. How can I use this? Why must I use this? When will I use this?
Loci method 1. Identify pegs in a familiar location : street Points, items in a room (clockwise), rooms in a house... it must be systemic and procedural 2. Attach what you want to remember to the pegs. 3. Travel (again, in a procedural/systemic way) through the location, unravelling each item you want to eecall
Speed reading workout 1. Read comfortably (using your finger or a visual pacer) for 4 minutes. Mark the "finish line" when time. 2. Set your alarm for 3 minutes. The goal here is to reach the finish line. 3. Do the same in 2 minutes. Line by line, use finger, don't skip ANY. Don't worry about comprehension.
Productivity : not-to-do-list 1. Tasks important but can’t be done (dependance on someone else, timing...) 2. "Busywork" not moving your goals or life forward, or that no one will notice except you. Can you delegate them ? 3. Ongoing tasks don't need additional attention, systems already set up or part of routine