6 science backed advices for better work and learning

Today I'm going to talk about some tiny habits which can go a long way in improving your daily work and motivating you for long-term learning. Each of the principles is backed by science because understanding the "why" is more important before doing the "what" or learning the "how".

1. Focus vs Diffuse mode
   • Focus - concentrate on one thing. No multitasking.
   • Diffuse - let the brain wander freely. E.g. exercise, sleep, going out.
   • Go back and forth. Focus for a while and diffuse for a while.
   • Grows your brain just like exercise and rest grows your muscles
   • taking breaks is good for high performance
   • The science behind it

2. Sleep
   

   • Sleep clears toxins from the brain
   • Long deep sleep is important. Toxin cleaning is an energy intensive process. It does not happen unless body is at rest for a long time.
   • Check out this article

3. Brain training

   • Practice something to create strong memory
   • exercise your brain by repeating what you learn
   • give your brain enough diffuse mode
   • Too much biology to prove it.

4. Regular Exercise

   • prevents depression and anxiety
   • elevates mood
   • gives rest to the brain (diffuse mode)
   • Here's a study to back it up

5. Feedback

   • negative -> "You're doing this wrong" (criticism)
   • positive -> "If you do this, I will give you this" or "I like how you did this" (motivation)
   • criticism is usually more actionable - enjoy criticism when you are in the middle of your learning or towards a high career stage
   • motivation is important at the beginning - gives you power to battle the obstacles
   • Some science for the nerds

6. Procrastination
   

   • you don't want to do something right now because is isn't going to feel good. You brain automatically suggests something more positive - like watching YT videos or playing games
   • it is an issue with managing our emotion and not our time
   • you could be a good time manager but still not feel like doing some tasks (I relate strongly)
   • Understand that by delaying an important task we are just delaying the mental pain
   • Best way to tackle this is to be strong and do that important task right away - Get rid of the pain and feel better.
   • Some tricks for the affected. Must read

   Screw it, let's do it
   -- Richard Branson

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This is not a complete list. A few more coming soon.

These principles are notes from the course Learning to Learn [Efficient Learning] : Zero to Mastery. Do check it out if it sparks your interest.

Happy Learning!!

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