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August 1 - September 21, 2017
filtering out irrelevant information, slower at identifying patterns, and have worse long-term memories.
Talk about a just-manageable challenge . . .
disconnecting
unplug
Brandon Rennels,
completely present
fully aware
gray matter in the part of the brain called the prefrontal cortex.
higher-order thinking,
amygdala of the novice group.
“emotional center”
running and meditating—ends up having a lot in common.
elite athletes had returned to normal, whereas the HRV of nonelites remained at only 40 to 45 percent. Much like the elite meditators, the elite athletes were able to transition from stress to rest
Thoreau, held their daily walk as something sacred, the key to generating new ideas.
in a linear and logical “if-then” fashion:
Step away from whatever it is you are doing for at least 5 minutes.
The more stressful the task, the longer your break should be.
you may meditate
commission bias,
Many of the best writers and thinkers have sworn by their walking breaks.
Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking,
Walking occupies us just enough to help us stop thinking about whatever it is we were working on, but not too much as to prevent mind-wandering.
the latest science shows that taking just a 2-minute walk every hour is protective against many of sitting’s ill effects.
Worry not—simply looking at pictures of nature can help.
when you are feeling down, “Put yourself in the way of beauty.”
hasten
prefrontal cortex,
physically or mentally taxing work.
do not ignore them.
non-judgmentally,
Christian Cook, PhD, professor of physiology and elite performance at Bangor University,
90-minute delay
melatonin,
our web of knowledge
We now know that sleep isn’t just important for processing intellectual knowledge, but for how we encode emotional experiences, too.
self-control.
Only use your bed for sleep and sex.
hasten
Keep your smartphone OUT of the bedroom entirely. Not on silent. Out.
“When you are not practicing, remember somewhere someone else is, and if you meet him, he will win.”
mini-breaks, sound sleep, and off-days.
vacations are not the cake—they are merely the icing on top of it, a chance to more fully regroup after accumulating stress so we can come back stronger and better than before.
the growth equation: stress + rest = growth.
Konnikova’s three-part series changed the way both of us think about sleep. We highly recommend you read it. See the references in the Bibliography and Source Notes, Chapter 5 for details.
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). •Remember the impact of mood on performance; positivity goes a long way.
Create “a place of your own”
invite
Instead, we’d say they “make a habit” out of excellence. But it’s really two sides of the same coin.
Perhaps more than any other hormone, testosterone is linked to performance.
In other words, testosterone is a potent performance enhancer across nearly all endeavors.
“In order to be a maximalist,”
