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November 16, 2017 - February 21, 2018
The most effective tutoring systems, on the other hand, all shared one thing: They delayed instruction until students reached the point of failure.
Growth comes at the point of resistance. Skills come from struggle.
“It’s only when you step outside your comfort zone that you grow. Being uncomfortable is the path to personal development and growth. It is the opposite of complacency.
when great performers are doing serious work their bodies and minds are 100 percent there. They are fully engaged in the moment.
The Draugiem Group found that their all-star workers adhered to a particular routine: They spent 52 minutes engrossed in their work before taking a 17-minute break.
Even if all you can manage is switching windows on your computer, try browsing a National Geographic or Outside magazine story with pictures of nature rather than your Facebook or Twitter feed.
Sit down in a comfortable position, close your eyes, and take 10 deep breaths, in and out through your nose.
If you’ve been searching for the fountain of youth or taking all sorts of crazy supplements, you can stop now. Instead, simply get under the covers and close your eyes.
napping does not make up for insufficient nighttime sleep.
Staying asleep for more than 30 minutes, however, can be counterproductive. This is because with longer naps we run the risk of waking up feeling even groggier and more sluggish than before we fell asleep. This condition, called “sleep inertia,” occurs when we are awoken in the middle of a deep sleep cycle.
•Aim for at least 7 to 9 hours of sleep per night. For those doing intense physical activity, 10 hours is not too much.
•The best way to figure out the right amount of sleep for you is to spend 10 to 14 days going to sleep when you are tired and waking up without an alarm clock. Take the average sleep time. That’s what you need.
Studies show that vigor and performance increase following a rest day, and the more someone actually rests on the weekend, the more effort they expend during the week.
•Test and refine various priming techniques, eventually developing customized routines. •Be consistent: Use the same routine each and every time you engage in the activity to which it is linked (more on the importance of consistency in a bit).
•Create “a place of your own” in which you do your most important work.
•Consistently work in that same place, using the same materials.
•Be consistent and frequent; execute the same cue/routine every time prior to the behavior to which it is paired.
•Consistency is king. The best routine means nothing if you don’t regularly practice it.
At work, Joyner doesn’t engage in politics or office gossip. And while there are countless seminars and conferences that he could attend literally every day, he often chooses not to, as they would detract from his deep-focus work.
•Design your day accordingly—be very intentional about when you schedule certain activities, matching the demands of the activity with your energy level. Protect the time during which you are most alert and use it for your most important work. Schedule less demanding tasks during periods in which you are less alert.
“What is honored in a country will be cultivated there.”
In the words of business and management guru Peter Drucker, “Culture eats strategy for breakfast.”
•Positive energy, motivation, and drive are all contagious. Do what you can to cultivate your own village of support, to surround yourself with a culture of performance.
The best performers design their days strategically: They are minimalists in order to be maximalists; they ensure their work is in harmony with their chronotype; and they surround themselves with supportive, like-minded people.
A large body of social science suggests that attitudes often follow behaviors.
Perhaps the real secret of world-class performers is not the daily routines that they develop, but that they stick to them.
One of them would be “to teach every one of my students as if they were my own daughter.”
Strecher discovered that throughout history, when people focus on a self-transcending purpose, or a purpose greater than themselves, they become capable of more than they ever thought was possible. Strecher believes this is because when we concentrate deeply on something beyond ourselves, our ego is minimized.
•By focusing on a self-transcending purpose, or a reason for doing something beyond our “self,” we can override our ego and break through our self-imposed limits.
•To the extent you can, link your activities to a greater purpose (more on how to do this in Chapter 9). This way, when you are faced with formidable challenges and your mind is telling you to quit, you can ask yourself why you are undertaking them. If the answer is “for someone or something greater than myself,” you’ll be more likely to push onward.
•Thinking less about your “self” is one of the best ways to improve yourself.
It follows that the more motivated we are, the greater the perception of effort we are willing to tolerate.
According to Marcora, an athlete can improve her performance by either decreasing her perception of effort (i.e., training her body so that running 5-minute miles feels easier) or by increasing her motivation.
•If we want to endure more effort, which often leads to better performance, we may need to increase our motivation.
•Find opportunities to give back in the context of your work; these can be more intensive, such as coaching and mentoring, or less intensive, such as posting sincere advice in online forums.
ensenar la biblia a otros mas alla de la pf
discipulado a cd y sdlc
crear un grupo de corredores o hacerme parte de uno
me he sentido solo entrenando
entrenar a alguien
The more one forgets himself—by giving himself to a cause to serve or another person to love—the more human he is and the more he actualizes himself.
•Achievement
Superar mi desempeno, lograr cosas que no hubiera logrado antes. Obtener mejores resultados.
•Commitment
Comprometerme a los que hago; ser bueno en ellos y destacarme. Planear a mediano y largo plazo, no hacer las cosas por emocion.
•Expertise
Ser esperto en lo que hago: endurance training, maestro de la biblia, inversiones, HR . Poder compartir ese conocimiento para contribuir al credcimiento de las personas.
•Spirituality
Crecer a nive espiritual, en mi relacion con Dios y en mi comportamiento cristiano.
•Reliability
Ser confiable, que las personas puedan confiar en mi en todo sentido: para lograr un resultado, para hacerme cargo de un proyecto. Que tenga una reputacion que genere confianza en las personas.
•Find physical spaces to dedicate to unique activities.
•To the extent that you can, automate those decisions that don’t really matter. Common examples include decisions about: Clothing What to eat at meals When to complete daily activities
•Don’t devote brain power to gossip, politics, or worrying about what others think of you.
•Do what you can to cultivate your own village of support so that you surround yourself with a culture of performance. Positive energy, motivation, and drive are all contagious.
•By focusing on a self-transcending purpose, or a reason for doing something beyond your self, you can override your ego and break through your self-imposed limits.
•Thinking less about your self is one of the best ways to improve yourself.
•Recall that you are constantly balancing perception of effort, or how hard something feels, with motivation. Thus, if you want to endure more effort, you may need to increase your motivation.
•Think about why you are doing what you are doing, especially when you are feeling fatigued.
•The only criteria is that the giving is closely linked to your work and that you give without the expectation of getting anything back.
