The Science of Self

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast00:06:01 Four Steps to Letting Your Inner Sage Take Charge00:12:54 Systematic Desensitization00:19:06 Pick a Relaxation Technique00:23:18 Construct Your LadderHear it Here - https://adbl.co/3XaytgD• “Coping ahead” is a DBT technique that lets us mentally rehearse and prepare for a challenging future event so we can cope better. We identify the potentially triggering situation, identify our skills and resources, then visualize and rehearse ourselves coping calmly, relaxing while we let our inner sage direct us.• Systematic desensitization therapy is used to treat things like anxiety, phobias, OCD, and PTSD. By pairing graded exposure with relaxation techniques, old conditioning and associations are broken and new ones formed. #ANXIETY #ConstructYourLadder #DBT #Desensitization #OCD #PTSD #Relaxation #RelaxationTechnique #SystematicDesensitization #TakeCharge #Therapize #RussellNewton #NewtonMG #HowtoTherapizeandHealYourself #Anxiety #Trauma #AndCoping #NickTrenton #

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcastHear it Here - https://adbl.co/3Lz7o1b#Neocortex #Amygdala #Bancos #BrainStructure #Carabotti #ChaudryGossman #CNSPerformanceEndorphins #Cortex #Cortisol #Donnell #Dopamine #Endorphin #ENS #Gershon #HawkinsAhmad #Jawabri #JawabriSharma #Neocortex #NeocortexNeurons #Neurons #Neurotransmitter #Nguyen #Norepinephrine #Oxytocin #Pessoa #PolinaTankilevitch #RaoGershon #ReddiPhillarisetty #RoopaspreeJophyMukkadan #SequenceMemory #Serotonin #Synapses #ThauGandhiSharma #Ubuka #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #TheUniverseInsideOurHeads

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcastHear it Here - https://adbl.co/3XaytgD• Everyone encounters stress, disappointment, loss, and even trauma. Genuine resilience comes from knowing how to manage and cope. ACT’s cognitive defusion is a way to gain psychological distance from overwhelming emotions so they can be managed. Distancing language, visualization, labeling, or the “leaves on a stream” exercise can help. • We can choose how to relate to our thoughts and feelings in different situations. We can choose not to fuse, bond, or identify with transient sensations. We can accept thoughts without clinging to or resisting them or feeling compelled to react.#ACT #ANXIETY #Beck #CBT #Defusion #Distancing #DrAaronBeck #Gah #Labeling #Therapize #RussellNewton #NewtonMG #HowtoTherapizeandHealYourself #NickTrenton #

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast00:09:31 Gabe Zicherman, author of Gamification by Design00:09:45 Essential Elements of Gamification and How to Apply Them to Your Own Learning Routines00:10:13 Goals and Rewards00:15:37 Problem-Solving 00:20:06 Feedback and Fun00:26:09 Chapter TakeawaysHear it Here - https://adbl.co/3KWyCB0• Gamification has become increasingly popular as it is proven to be an effective approach to learning by enhancing motivation, engagement, retention, and performance. By incorporating game elements into lectures, students are motivated to engage with course materials more deeply and understand/retain information better.• Gamification uses game principles like goals and quests to help people learn better. For example, you can create a quest for yourself to master a course by studying three hours each day until the exam date.• To make things easier, you can map out the entire chunk of time you have available between your starting and end points, and break down every topic into smaller chunks. You can set up rewards for yourself if you complete your daily tasks on time. The more you use gamification techniques in order to study, the more confident and motivated you will feel about passing your exam. • When we think of quests in games, we often associate them with getting a new high score or beating a boss, but these concepts can be applied to something like studying for an exam too. Rules in video games teach valuable lessons in problem-solving and planning that can be applied to any real-life situation.• Begin by viewing yourself as a survivor tackling tasks, solving puzzles, opening doors to secret lairs, and finding goals. As you gamify your situation, the primary impediment to achieving your goal becomes the challenge as you try to discover a way around it to go on.• Points, leaderboards, badges, and awards can be used for positive feedback. For completing little but significant tasks that help you reach your larger objective, points may be given. Badges are an excellent approach to provide yourself with immediate feedback.#PeterHollins #ScienceofSelf #LifelongLearner #Dopamine #GabeZicherman #Gamification #Goals #KnutsonGreer #Koepp #NPC #RPG

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast00:02:34 The Feynman technique00:04:44 Step 1: Identify Your Subject00:06:00 Step 2: Teach What You Know to a Child 00:08:45 Step 3: Locate Your Knowledge Gaps 00:10:46 Step 4: Tell a Story00:13:06 Can You Use this Technique for Everything?00:18:25 How to Visualize Your Data00:21:34 The Feynman-Tufte Principle 00:25:31 Understanding the Hierarchy of IdeasHear it Here - https://adbl.co/3OsoIY1• The more you teach an idea, the deeper your understanding of it. The more deeply you understand it, the better you are at teaching it to others. The Feynman technique for teaching, learning, and communicating is essentially a breakdown of the scientist’s personal thought processes and mental models.• First, identify your subject and write down what you know. Then teach what you know to a child in your own words using clean language and simplified conceptions—be brief and anticipate questions. This will allow you to identify gaps in your learning. Address these, and as you learn, “tell a story” and construct a linear narrative using analogies, metaphor, and vivid, unusual language. This approach applies to any area of inquiry, not just science.• Finally, be cognizant of the different levels of understanding in the hierarchy of ideas. All the intellectual efforts man makes proceed at different levels of explanation and understanding. Know which level you’re on and become curious about the connections between levels. This will increase your insight and problem-solving ability. The appropriate level of inquiry is usually the one that helps you solve the problem you currently have.#EdwardRTufte #Feynman #FeynmanTuftePrinciple #FrankWilczek #Gautama #Heisenberg #JohnBrooke #LocateYourKnowledgeGaps #PaulDavies #RichardFeynmansMentalModels #Tufte #UHA #Wilczek #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #RichardFeynman’sMentalModels

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast00:02:28 John Bolby 00:05:01 Dismissive Avoidant00:06:11 Fearful Avoidant00:15:45 Bolster Your Self Esteem00:18:09 Reconsider Your Boundaries00:18:38 Part Two reparenting Yourself00:30:31 Step Five00:33:50 Part Three transactional Analysis00:51:40 Eric Byrne's Transactional AnalysisHear it Here - https://adbl.co/3XaytgD• If we want to know who we are now and why we are that way, we need to look at what came before, i.e., our childhoods. Bowlby outlined different styles of infant attachment (secure attachment, dismissive-avoidant, and fearful-avoidant) and showed how each shaped the adult’s relationship patterns. We can become aware of and take responsibility for our attachment styles as adults, in the present. Working on self-esteem and having relationships with people with secure attachment styles are ways we can mitigate our early programming. • You can also heal wounds from the past by “reparenting,” which is consciously choosing to provide yourself as an adult with everything you weren’t provided with as a child. With visualization, our present-day adult goes back to engage with and heal their inner child. Become aware, conjure up the inner child, and dialogue with them, truly listening to what they say. Then commit to giving them what they need. • It’s important to apply the lessons learned in real life—for example, by setting boundaries or embracing healthier habits and routines. • Eric Berne’s transactional analysis is another way to understand our ingrained and stereotypical relationship patterns. Berne outlined three ego states we can occupy: parent, child, and adult. These unconscious patterns shape the “games” we play, but with conscious awareness, we can shift into a more neutral adult ego state. • It’s worthwhile asking yourself what role you most often play and what games recur in your life so that you can consciously choose something different. #Bowlby #Disorganizedinsecure #DrEricBerne #FearfulAvoidant #GamesPeoplePlay #JohnBowlby #MaryAinsworth #PAC #Reparenting #RussellNewton #NewtonMG #HowtoTherapizeandHealYourself #NickTrenton #

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcastHear it Here - https://adbl.co/3KWyCB0• According to Dr. John Dunlosky, the most effective active learning strategies are: active recalling, testing and evaluating yourself, reflecting and questioning, repeated exposure, and just in time learning.• Each person needs to determine which approach works best for them based on their preferred method of processing information. In order to learn effectively, it is important to participate in an activity related to what you are trying to learn about rather than passively consuming information. • Many students find that annotating their study materials with highlighter pens or writing in the margins boosts their concentration and learning. You can approach the material critically by reflecting and questioning. Ask yourself: did any parts inspire awe, anger, or confusion? You can also generate a large number of ideas by brainstorming and ideating; they can aid you in generating a large number of ideas in a short amount of time.• Try incorporating game aspects such as point systems, leaderboards, badges, or other game-related elements into "conventional" learning exercises to increase engagement and motivation. Discuss and participate in peer reviews to receive some constructive feedback. You can also hire an expert or a coach to help you break down your learning goals into sizable digestible chunks. Get some hands-on experience (experiential learning) to solidify those concepts.• Take ample breaks in between learning sessions and take your time in learning new concepts. Repetition is key, and you have to consistently interact with information until perfectly understood. Active recall is a technique for memorizing that involves transferring information from short-term memory to long-term memory; using flashcards is one approach to practice active recall and spaced repetition. Keep on testing yourself to make sure you understand the information.#ActiveLearning #AlbertBandura #AlexOsborn #Annotating #ArturoMedici #BonwellEison #Brainstorming #Cardozo #Carini #CarnegieMellonUniversitysHumanComputerInteractionInstitute #DeliberatePracticing #DrJohnDunlosky #ExperientialLearning #FeynmanTechnique #Flashcard #Highlighting #HighRetentionActiveLearningMethods #IdeatingBrainstorming #Ideation #MaryWhitonCalkins #ScienceofSelf #PeterHollins #NewtonMG #RussellNewton

Explore the power of mental models in problem-solving, the significance of choosing the right models, and the limitations of expertise. Discover Richard Feynman's use of analogies for scientific communication. Learn about the protégé effect of teaching and effective teaching strategies. Dive into the IRADE method for effective physics education and the benefits of teaching for learning.

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcast00:10:24 The Miracle Question00:17:55 Part Two delving into the Shadows 00:23:58 Accepting The Shadow 00:31:08 Technique Three ask for FeedbackHear it Here - https://adbl.co/3XaytgD• Self-therapy is about compassion but also about asking the right questions. The miracle question in particular asks us to imagine that the problem is already solved and to think about what that looks like. This helps us focus on solutions and possibilities. However, it’s important to actually apply these insights and take appropriate action. • Jung said the human “shadow” contains everything we don’t accept in ourselves, but if we are able to tolerate all our emotions, we have a chance at wholeness and integration of all aspects of ourselves. We can pay attention to disproportionate emotional responses, embrace our imperfection, and take feedback on board, all without shame or blame. #CarlJung #DanielleMassiLMFT #MiracleQuestion #Selfquestioning #Selftherapy #Shadow #RussellNewton #NewtonMG #HowtoTherapizeandHealYourself #NickTrenton #

Easily listen to The Science of Self in your podcast app of choice at https://bit.ly/ScienceOfSelfPodcastHear it Here - https://adbl.co/3KWyCB0• Self-learners are able to proactively create their own personal development curriculum, set their own goals, and determine their own syllabus for improvement—whether that’s personally or professionally.• You need to be clear on your goals, figure out what skills are most urgently needing development, then allow the SMART acronym to help you create a roadmap for the future. Goals should be specific, measurable, achievable, meaningful, and time limited.• Make a list of resources and be clear about your learning style and where you can access learning materials. Then, create a schedule with realistic deadlines and benchmarks to keep you on track. Roping in others can help keep you accountable. Finally, make sure you are spending some time reflecting on your process, making honest adjustments as you go.• Deep work is focused, productive work and is a rare skill in our world of distraction. Focusing without distraction allows us to be more deeply creative and solve problems at a higher level. Deep work takes commitment and discipline. Try to clearly define what deep work looks like for you, how to fit it in, its ratio to shallow work, and how to implement it via consistent ritual and habit. • Deep work needs to be planned for, scheduled, and protected from encroachment. Measure it and adjust accordingly. Understand the amount of deep work you’re aiming for and let nothing interfere with or interrupt it. • Your unique deep-work philosophy will depend on your personality as well as the nature of the task. Whether your approach is monastic, bimodal, rhythmic, or journalistic, take the time to figure out how best to bring more deep work into your own life and commit to it.