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

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

What Is Motivation

I read a Nerd Fitness article  and there is good stuff.

A guy named Roger Bannister in 1964, Oxford, England, did something impossible. He ran 1.6km (1 mile) in 3 minutes and 59 seconds. While 9 years, the world record was 4 minutes and 01 secondes. 3 years after Roger Bannister’s record, 13 persons ran 1.6km (1 mile) in less than 4 minutes.

It’s like the Tony Hawk’s record with the 900° on a half-pipe. Since 9 persons did it .

How is possible than suddenly abilities improves ? It’s because of equipment or we impose ourselves limits ?

Brain VS muscle

The truth is that you’re physically able to go beyond the limites that your brain tells you.

Look, in 2012, a group of trained cyclists did a 4k timed trial as fast as possible. Their guideline was « Use all efforts ».

They did this trial again with a virtual avatar who had the same speed than them at the first trial. The average speed of all cyclists was 1 % better than the first trial. Remember at the first trial, cyclists were in mode « Use all efforts ».

They did this trial a third time with a virtual avatar again. Cyclists didn’t know that the virtual avatar was a little bit faster than them. Again, cyclists beat the virtual avatar by increasing their performance of 1.7 %.

It’s like to play to Mario Kart and do a race against the ghost of your last performance. You know exactly how to increase the speed and you have a visual cue.

For more information, read the Mark McClusky’s « Faster, Higher, Stronger » about limitations, fatigue, emotions and what our bodies are capable of doing.

Tim Noakes, South Africa professor of exercices and sport science at the University of Cape Town, make the hypothesis that it’s not our body that slow down but our brain who control WHY and HOW our body slow down.

« Fatigue is an emotion, a construct in the mind that helps ensure that exercise is performed within the body’s ability. That emotion is affected by many factors, such as motivation, anger, fear, memories of past performance, self-belief, and what the body is telling the brain….our physical performance is regulated by the brain, not limited by our hearts, lungs, or muscles ».

We’re able to do more than we think. Cyclists always beat the virtual avatar who was faster than them.

How

Read a funny quote on Imgur :

« Better to cultivate discipline than to rely on motivation. force yourself to do things. force yourself to get up out of bed and practice. Force yourself to work. Motivation is fleeting and it’s easy to rely on because it requires no concentrated effort to get. Motivation comes to you, and you don’t have to chase after it.

Discipline is reliable, motivation is fleeting. The question isn’t how to keep yourself motivated. It’s how to train yourself to work without it ».

If you want to be motivated to train, stop it and stop crying. It’s better to build a system that isn’t relied on motivation. Create a system like the cyclists virtual avatar, create an avatar of your last week performances. Don’t be relied on inspiration but build a system for success, a system that improve your abilities each week.

Sometimes, we need people to push us, challenge us to do things we don’t want to do to go to the next level.

Surround yourself with people better than you in your activites. More you do activities with people who have more experience than you, more you become better.

And sometimes, you need a technological assistance to buid these habits :

  • Self-Control to block time-wasting website on our computer

  • Rescue time to track our efficiency

  • Alarm clocks across the room

Did you see ? No ones of these exemples are relied on a motivation, will or be better than someone else. It’s external forces that we use to exceed our limits.

Outworked

Imagine what you can accomplish if failure isn’t an option. McClusky make a theory in his book « the winner is the athlete for whom defeat is the least acceptable rationalization ». So people who want to do everything to achieve their goals almost always accomplish theirs goals.

Watch this Will Smith’s video .

« The only thing that I see that is distinctly different about me is I’m not afraid to die on a treadmill. I will not be out-worked, period. You might have more talent than me, you might be smarter than me, you might be sexier than me, you might be all of those things you got it on me in nine categories.

But if we get on the treadmill together, there’s two things: You’re getting off first, or I’m going to die. It’s really that simple, right ? »

This is why Will Smith is one of the most successful actors.

Of times in our quest when we don’t make sacrifice to succeed, we fall into the belief that accomplishing our goal isn’t possible.

In fact, this rationalisation may appear to several people event before trying !

Instead of rebuking yourself when you aren’t motivated to do exercice or that you struggle to eat healthy, take a step back and look it with a different angle :

  • « how can you build a habit of success and be focus on rather than seeking a motivation to realize it ? »

It’s easy to become ensnared (to chase motivation and fail) or to rationalize inaction and never try. We all fell into the trap.

What is you plan to avoid this trap ?

-Steph

P.S. Do you want a free training program ? Click here 

Star Wars Fitness

star wars jedi sith

If you are a person who has tried to lose weight and exercise more, watch less TV and read more books or eat less candy and eating more real food, you’re not alone.

However, if your solution to all these problems is « to try more seriously » or « do more », I’m here to tell you my be it’s not your thing.

STOP to fight with yourself because of your lack of will and motivation and instead realize that you need a new plan.

You need to stop trying more seriously and starts trying in a more intelligent way.

The part of our brain that allowed us to survive for thousands of years is the same part that can make us overweight and being unable to move forward in life.

It’s just like The Force : Once we have the knowledge, we can choose the light side or the dark side.

star wars jedi sith

Every day you fight the Empire’s marketing systems to make better decisions, and you fight your friends around you who unknowingly want you to join the dark side and you fight a part of your brain that wants all the time short-term happiness.

Every day you lead this war and every day you have the opportunity to be a little closer to Jedi and a little more walk away from Sith.

Finally, you can break this cycle and defeat the Empire.

Thank you for being here and fight with us.

How did you take a step closer to the light side today ?

-Steph

Alchemy

alchemy

The majority of my friends don’t know or don’t understand what I do with my blog, this is why I will explain to everyone the purpose of my blog.

With my blog I remind you somethings, I remind you that you are strong, I remind you that you’re not tired, I remind you that you were born to be a leader, I remind you that what you do you like do it, I remind you that you like to have constructive difficult challenges because that’s how you become stronger in life.

strong physically

The gym is where you train and strengthen your will. The power of your will and power of your mind boost every muscle of your body. When your body is tired, it’s your mind that takes control.

When you do an exercise and you decide to do 4 sets of 10 repetitions, you don’t abandon until the mission is accomplished. This is how you activate the power of your will and the power of your mind. I’ve already said to you before and I continue to tell you.

strong mentally

Train your mind is harder than your body. You are more than an athlete, you build your personality, it’s what we do at the gym. You build a strong personality and that’s what happens. You’re an Alpha, you’re a leader, you’re going to the gym and you make sure it happens. You do it in the gym and you do it in your life, people will look up at you, admire you, want to become like you, people will find a fair source of motivation because of your presence.

When you walk into a room, you’re not like others, your aura shines ! That’s building a strong personality, a strong body, a strong mind, you’re strong ! Why not be as strong as possible ? When you decide to become as strong as possible, your look will become incredible. But look, this isn’t the main thing, it’s to be strong as possible mentally, spiritually and physically, that’s what we do.

strong sprititually

We train our mind, we train our bodies, not stop, we continue. Exceed your limits, go, again, again, don’t stop continue, one more, go, go until failure. Go to failure, if you’re not going to failure, you can never go beyond your limits. That’s how we know our limits and we exceed them. The limits are not walls, you’re stronger than that, you have no limit, the sky is your limit, that’s all.

-Steph