The Science of Self

Naps can be useful but only when done correctly. Nap for no longer than twenty minutes, and avoid napping if it compromises your sleep quality that night. • Next, we turn to the literal fuel for our bodies, our diets. There is plenty of literature on eating for health, but what about eating for energy? This concerns something that is lesser known: glycemic index (GI) and glycemic load (GL). We want to ensure that our blood sugar levels are constant and moderate, because if levels are too high or too low, it creates a predictable crash in energy. Thus, we must manipulate GI (speed and magnitude of blood sugar from a food) and glycemic load (amount of carbohydrates), as well as timing throughout the day.Get the audiobook on Audible at http://bit.ly/MoreEnergyHollinsShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition. Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think.#CircadianRhythms #GlucoseAbsorption #Glycemic #HaveMoreEnergy #NutrientDensity #RelaxationTechniques #TheDifferenceBetweenSleepAndNapping #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #HaveMoreEnergy

A point of distinction must be made between introverts and highly sensitive people—HSPs. They may appear identical at first glance, but that’s where the similarities end. The HSP is characterized by the acronym DOES, which stands for depth of processing, overstimulation, emotional reactivity, and sensing the subtle. This all amounts to HSPs wearing a proverbial hearing aid turned up to the max when none is needed. They are sensitive, and this merely overlaps with social capacity and recharging.Get the audiobook on AudibleShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition. Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think. #ArthurAron #ElaineAron #HSP #Introvert #Jadzia #JadziaJagiellowicz #Jagiellowicz #TemperamentSpectrum #IntrovertOrHighlySensitive? #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #TheScienceofIntroverts

There are four basic chronotypes—bears, lions, wolves, and dolphins. By understanding your chronotype, you can plan your day around your peak periods of productivity. To find your most productive hours, you’ll also need to factor in changing stress levels and external communication demands.Get the audiobook on Audible at http://bit.ly/MoreEnergyHollinsShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition. Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think.#CalNewport #Chronotype #Circadian #DanielHPinks #YerkesDodsonLaw #ProductivityCurves #StressCurves #AndCommunicationCurves #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #HaveMoreEnergy

Even though Carl Jung defined these two terms and forever created a spectrum, he recognized that it was impossible for people to not be in the middle. These are called ambiverts, and the vast majority of us are ambiverts.Get the audiobook on AudibleShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition. Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think. #CarlJung #Extrovert #Eysenck #Introvert #JonathanAlexander #WhatLiesBetween #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #TheScienceofIntroverts

Procrastination can be a sign that your organization, goals or mindset are not where they should be, but all of us procrastinate out of laziness from time to time. Fix the problem by restoring momentum as soon as you can. Get started with just the tiniest task first or promise yourself you’ll do just five minutes. If your procrastination comes from deeper issues, you need to tackle these first.Get the audiobook on Audible at http://bit.ly/41HabitsShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition. Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think. #Procrastination #RealisticSchedule #ResourceManagement #Selfdiscipline #AvoidProcrastination—MethodsThatWork #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #41Self-DisciplineHabits

Another way to look at it is by taking the circadian rhythm and extrapolating it into our ultradian rhythms, which are the rhythms that move with us through the twenty-four-hour cycle of our lives. Sleep researcher Neil Kleitman identified the presence and importance of rapid eye movement (REM) sleep and discovered that the body generally operates in ninety-minute cycles, moving progressively through periods of higher and lower alertness.Get the audiobook on Audible at http://bit.ly/MoreEnergyHollinsShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition. Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think.#ChristopherBarness #Circadian #EnergyPeak #EnergyPyramid #Kleitman #NeilKleitman #PeakHours #Productivity #REM #Sleep #Circadian #AndUltradianRhythms #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #HaveMoreEnergy

The personality spectrum has been defined in many ways throughout history, but people have increasingly gravitated toward classifying themselves in terms of their capacity for social interaction and how important a person’s internal or external world was. It was later refined to understand that introverts are depleted by social interaction, while extroverts are recharged by it. This leads to opposite types of lifestyles, as you might suspect. There are a variety of misunderstandings associated with these labels, but keep in mind that this scale solely judges what makes people feel recharged—solitude or company.Get the audiobook on AudibleShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition. Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think. #CommunicationSkills #EnjoyableExperiences #Entertainment #Extroversion #Extrovert #Introverts #IntrovertSpectrum #RobinDunbar #SusanCain #WhatDoYouWantToDoWhenYou’ReTired? #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #TheScienceofIntroverts

• Not everyone will follow the same sleep/wakefulness cycles; it’s up to you to understand your own rhythms and work with them. Identify your peak energy periods and schedule your most important or demanding tasks for this time. You need less self-discipline if you’re working with your natural motivational flow. • A great way to break out of inaction or overcome strong derailing emotions is to count down from ten and then just force yourself to act. Anxiety can be tackled by becoming aware of the present moment on all five senses. Anger can be managed by hitting the pause button, breathing deeply, and having a time out.Get the audiobook on Audible at http://bit.ly/41HabitsShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition. Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think. #EnergyLevels #NormalRhythms #PeakEnergyPeriods #PeakProductivity #TimeManagementAccordingToYourUniqueRhythms #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #41Self-DisciplineHabits

People are not machines with uniform, unwavering energy levels no matter the time of day. Firstly, bear in mind that there is nothing innately superior about being a “morning person,” and you won’t magically be more productive just because you forced yourself to wake up early or get more things done before lunchtime. As we’ve seen, this advice works for some chronotypes, but not everyone will actually be more productive this way.The old “early to bed, early to rise” wisdom is not for everyone, in other words. Rather, you need to look at the times when your body is naturally more awake and make sure you’ve scheduled your work to coincide with that. It doesn’t matter whether this is comfortably done in the morning or almost midnight—if it fits your chronotype and energy levels, it works.Get the audiobook on Audible at http://bit.ly/MoreEnergyHollinsShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition. Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think.#Circadian #DailyBedtimeRitual #EarlyBirds #Insomnia #NaturalCycles #Sleep #Circadian #AndUltradianRhythms #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #HaveMoreEnergy

The personality spectrum has been defined in many ways throughout history, but people have increasingly gravitated toward classifying themselves in terms of their capacity for social interaction and how important a person’s internal or external world was. It was later refined to understand that introverts are depleted by social interaction, while extroverts are recharged by it. This leads to opposite types of lifestyles, as you might suspect. There are a variety of misunderstandings associated with these labels, but keep in mind that this scale solely judges what makes people feel recharged—solitude or company.Get the audiobook on AudibleShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition. Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think. #CarlJung #Extroversion #Eysenck #HansEysenck #Introversion #Introvert #IsabelMeyers #KatharineBriggs #MBTI #MeyersBriggsTypeIndicator #PsychologischeTypen #SocialBattery #ThePersonalitySpectrum #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #TheScienceofIntroverts