Techniques To Learn Quickly And Efficiently Based On Science (Part 2)

learn

I watched an Olivier Roland’s video  and I learned good stuff.

If you didn’t read the Part 1, click here .

Ok, this software used in the scientific study is not accessible for more than 80 % of the population but there are several software that can allow you to improve your intelligence like that used in the scientific study.

There is IQ Mindware. There is another one that is open source so free called Brain Workshop. These software are for people who really want to improve their intelligence because they are based on the principle of Dual n-back . It’s very difficult and it’s the only way to improve your intelligence.

The results of this scientific study showed that the maximum gains obtained with 20 minutes of training per day for 19 consecutive days. This is 10 % improvement with the 8 consecutive days of training and 44 % with 19 consecutive days of training.

Train your brain with IQ Mindware or Brain Workshop (I use this one) will allow you to improve your concentration and motivation. Everything you need to improve your ability to have successful projects.

Meditation

meditation

Meditation is excellent for improving your concentration. Before, I was often lost in my thoughts when I was doing a task and in the end, this task was done badly. Have you ever been lost in your thoughts when you were doing a task ?

Meditation is cool because you can do this in 5 minutes a day and you don’t need any equipment. You just need a little time and a quiet place. You see meditation is accessible to everyone and can be done by people of all religions or these who have no religion.

The goal of meditation is to train your concentration. That means to focus your attention on something specific. For example in bodybuilding, when you do the dumbbell curls, you fix your attention on your biceps. Meditation is a simple and effective way to become aware of your « parasitic thoughts ». These « parasitic thoughts » that make you no longer focused on your task and lost in your thoughts. When you realize that you’re lost in your thoughts, you can redirect your thoughts to be focus again on your task.

Scientific studies have discovered and are still discovering meditation’s benefits like an enormous reduction of stress, anxiety, anger, depression, immune system improvement, positive emotional improvement and a better attention. For people with hypertension, there is a decrease in blood pressure and an increase in longevity of 23 %. Scientists always find new benefits in meditation.

And

and

Meditation improves health AND also intelligence as ability to manage emotion, increase concentration, reduce attention problems, increase memory and visual processing capacity, improve learning ability and reduce your risk to multi-task. Doing multi-task ruin your productivity.

If you want to enjoy meditation’s benefits, you can start with a simple exercise without equipment today :

  • You sit comfortably in a quiet place. If you want you can sit in the lotus position but it’s not obligatory. You close your eyes and take 3 deep deep breaths to relax. Once you relaxed, you focus on your breathing. You focus on your inhalation and your exhalation and the goal is to concentrate as long as possible on your breathing

While you are going to think about your breathing, full of thoughts will come constantly and it’s normal. It’s destabilizing but there is a technique for your mind to be less distracted. The technique is to count the number of your inhalation and exhalation.

  • When you inhale, you count « 1 » in your head (don’t speak) and when you exhale, you count « 1 » then when you inhale, you count « 2 » and when you exhale, you count « 2 ». You do it from 1 to 10. When you’re 10, you count upside down from 10 to 0. When you realize that you’re lost in your thoughts and you’ve lost count of the number of breathing, you start again at « 0 ». You don’t give up until you’ve been able to count from 0 to 10 and 10 to 0 without interruption at least once.

You’ll see that many thoughts will come because it’s absolutely impossible to think of nothing. Don’t worry, it’s normal. As soon as you realize that you’re lost in your thoughts, come back to focus on your breathing without feeling any particular guilt.

Do this simple meditation 5 minutes a day will give you many benefits that I quoted in this article.

Scientific studies

scientific study

Here is a list of scientific studies concerning benefits meditation.

« A Randomized Controlled Trial Of Compassion Cultivation Training: Effects On Mindfulness, Affect, And Emotion Regulation », Hooria Jazaieri, 2013. Click here

« Initial results from a study of the effects of meditation on multitasking performance », David M. Levy, 2011. Click here.

« Effects of mindfulness-based cognitive therapy on neurophysiological correlates of performance monitoring in adult attention-deficit/hyperactivity disorder », Poppy L.A. Schoenberg, 2013. Click here.

« Mindfulness meditation improves cognition: Evidence of brief mental training », Fadel Zeidan, 2010. Click here.

« Buddha’s Brain: Neuroplasticity and Meditation », Richard J. Davidson, 2010. Click here

Share this article if you think it can help someone you know. Thank you.

-Steph

Please follow, like and share:

Techniques To Learn Quickly And Efficiently Based On Science (Part 1)

learn to learn

I watched an Olivier Roland’s video  and I learned good stuff.

I discovered that there were techniques to learn quickly and effectively based on science. These are things I didn’t learn at school and I think it’s the same for you.

The concept of the school system is to teach you how to memorize and use your new knowledge « at best » in new situations. It means that the school prepares you « at best » for your life. In fact, you prepared to have the minimum in your life.

You can spend 20 years or more in school and the school never teach you to learn. In fact, you only memorize for your exams.

it’s true that school can’t do everything so if the school doesn’t teach us to learn, we’ll learn that elsewhere. Here are some simple tips and tricks to learn effectively. These are things that help you improve your ability to learn to have more success in your life.

There are several universal skills you need to train to have an excellent learning ability :

Long-term memory

Learning how to properly memorize things you need or want to learn allows you to memorize more easily and for longer. Having an elephant memory is really handy.

Working memory

Working memory is where you download the element of your long-term memory to process them.

Ability to focus

Improving your ability to focus allows you to focus on something without being distracted. This improves your productivity and allows you to truly experience the present moment.

Will

Improve your will allows you to have the strength to reach your goals without self-sabotage. For example, you make a diet and your will allows you not to eat chocolate cake or you have a workout program and your will allows you not to play video games every days.

Motivation

Learning what motivates you and keeping this flame of motivation allows you to be more motivated than 80 % of people. Motivation means having more energy, more enthusiasm and more creativity in all that you do.

Know that there is good news. You can improve all these skills with tools and method in mode 20/80 (Pareto’s law).

Case study

case study

In 2008, researchers from the University of Bern in Switzerland and the University of Michigan in the United States found something revolutionary. What they discovered is that it’s possible to significantly increase our fluid intelligence. Let’s make a comeback in the past. In 1970, psychologists Raymond Cattel and John L. Horn found a concept that accepted by the majority of psychologists. This concept is that our intelligence divided into 2 main categories : fluid intelligence and crystallized intelligence.

Fluid intelligence is our raw intellect. This means that it’s our ability to think logically and solve problems in new situations.

Crystallized intelligence is our intelligence regarding our skills our knowledge and our experience.

Before 2008, researchers thought it was impossible to improve our fluid intelligence. These researchers believed that fluid intelligence was innate and that the crystallized intelligence was tied to what we learn.

In 2008, Dr Jaeggi and a researchers team created a software designed to train working memory and tested it on 70 people divided into 4 groups.

Here the scientific study .

The groups used this software 20 minutes a day for 8 to 19 days. They passed an IQ test before training with the software and after training with the software. The results compared to 4 other groups that hadn’t used this software.

The results were extremely surprising. All the people who have used this software have had a better IQ test. Here is the detail of the test result :

  • Fluid intelligence increased on average by 40 %.

  • The increase of fluid intelligence is directly related to the time going on to train with this software. People who trained for 19 days had increased their fluid intelligence 4 times more than those who trained for 8 days.

This show us that we can train our working memory as we can train our physical strength and endurance by doing sport.

This is what this software does, it trains our working memory. We use our working memory to count, read, play chess, think and so on. We can train our working memory as a muscle.

This is the end of Part 1. In Part 2, we’ll see how to concretely improve our intelligence.

Share this article if you think it can help someone you know. Thank you.

-Steph

Please follow, like and share:

Improve Discipline

discipline

I watched an Olivier Roland’s video  and I learned good stuff.

Here is how I worked, a few year ago. I had a project that I really wanted to do and I thought to myself : « When I come back home tonight after eating, I work on it ». And after eating, I preferred to play video games or watch a TV show until sleep. I think that situation has already happened to you.

Regret is a poison

regret

Now I realize that if I had done these projects, I would have had more fulfilling lifestyle, I would have leaned to manage my money earlier and I would have interesting contacts earlier. Maybe I wouldn’t have had it all earlier but in any case a part, that’s for sure.

Discipline and productivity are important skills to create and evolve a project. I did project but these weren’t my most ambitions projects. These weren’t projects with big risks, so I dissatisfied inside of me. The problem is that all this insatisfaction transformed into frustration.

There are a lot of things I wanted to do in theory and that I never did.

As you know on my blog, I mainly talk about fitness/bodybuilding and I notice that many people enroll in a gym with a 3 months subscription and go to the gym only 2 times. This is a classic case.

Know that there is a solution because before I had very little discipline and productivity and now it’s improving more and more.

Track you progress

track progress

To have more discipline and productivity, you need to make sure that this is a long-term goal. This requires several years to have concrete results like for sport. We would like to have results right away but the best things take time because it’s an exploration in yourself.

This is not going to be Disneyland every day because there are times when you’re going to tell yourself you’re not going get there. That’s why you need to keep track of your results. It’s interesting to note why you’re less motivated to continue your project to better understand yourself. You’ll read books on personal development, follow training, meet people who have the same goal as you. With this methods you’ll build your own toolbox to improve your discipline and your productivity.

What is cool when we keep track of our results is that we can see our evolution from month to month, year by year. It’s funny to see your results 2 years ago to really realize your progress.

Increase your success

increase success

To find a way to improve my discipline and productivity, I read on internet that enrolling in a group of people who shared the same goals as me could be extremely motivating. So I looked for websites and Facebook’s groups. What is interesting in groups is that every week a person offers a challenge. Then everybody share their results and everyone shares their impressions.

It’s also possible that you find a person in your entourage who has the same goal as you. I find it really cool to put people around you into groups because the more people there are the greater the motivation.

You see, the fact of telling everyone that you are challenging, force you to be disciplined and productive to complete the project. And there were always funny punishments for people who didn’t show their project. And little by little, you improve and often you have proposals to make competitions.

I used to do this for sport at first but this concept is used in all fields such writing, photography, dancing (I like dance salsa), cooking, etc. And in all these field there are competitions several times in the year. Here is an example that astonished me, watch the paper airplane world championship .

No need to be a shaolin monk

shaolin monk

By tracking your results, you’ll find ways to boost your will without it being painful. You know, you don’t have to work to have the discipline’s level of a Shaolin monk, you just need to have a discipline’s level that allows you to make your projects a reality.

Several scientific studies have made an important discovery in order to better understand human beings. This is because the will is an element that trains as a muscle to develop. Which means that to develop your discipline, you have to train it like a muscle and it doesn’t happen overnight.

Here are resources, this article. Kelly McGonigal’s book « The Willpower instinct ». Viktor E. Frankl’s book «  Man’s search to meaning »  on attitude and discipline in the worst circumstances.

Share this article if you think it can help someone you know. Thank you.

-Steph

Please follow, like and share:

3 Things To Be More Productive

more productive

I watched an Olivier Roland’s video  and there is good stuff.

There 3 things to boost your productivity

Mirror

mirror

Have a mirror on your desk. Some scientific studies show when we have a mirror next to us, we have a greater probability to take good decisions to reach our goals. For exemple, if you want to lose weights, you will eat healthy foods rather than junk foods when you have a mirror in front of you.

In fact, we don’t know why it works but there is a theory like what we have more conscious of ourselves and we have more guilt and shame when we didn’t resist to a bad temptation.

Have a productivity system

productivity sytem

Like in every domains, there is methods more efficient than others to be more productive. It’s better to have a productivity system than noting, really. A productivity system is a way of organizing.

The most famous method is « Getting things done ». This book is a little bit complex but there is good stuff inside.

It’s possible to make a mix of serveral books about productivity system like « Zen to done ». This book is a simplifiction of « Getting things done ».

The concept is to have a Word files or another word processor with your goals of the week. These goals must be done this week. Then you set your most important tasks of the day, max. 3 per day. These tasks must be done at the end of the day. It means that if it’s 19h or 7pm and all tasks haven’t been done, I stay at work to do it. I stay because it’s the most important tasks of the day and these tasks help me to reach my goals of the week.

Have a Word file or a word processor file help you to see what are your priorities. When you determine your most important tasks of the day (the day before or in the morning), they must help you to reach your goals of the week. When everydays you do some tasks that help you to reach your goals of the week, it’s really really cool.

Once you have done your most important tasks of the day, you do the rest by trying to group them.

Take breaks

take a break

It’s useless to work 4 hours non-stop without take a break. This decrease your productivity. The ideal is to have a method like the « Pomodoro », it means tomato in italian. This called « Pomodoro » because it’s a kitchen timer. For 25 minutes of work, you have 5 minutes of break or for 50 minutes of work, you have 10 minutes of break.

All 4 « Pomodoro », around 2 hours, you will take a break of 20-30 minutes. During this break do a meditation or play a musical instrument or walk in the nature to get your head out of the work. Don’t use this moment to make phone call or check your emails. Do something really different of your work to back to work more productive on current tasks.

Do you have some tips to be more productive ?

-Steph

Please follow, like and share: