The Roman-era Stoic philosopher Seneca once joked that the one thing fools all have in common is that they are always getting ready to live but never actually do.That was 20 centuries ago. For tens of thousands of years, people have been procrastinating just like you do today: They put things off, delayed, made excuses, and wished their deadlines would disappear. And just as it does with you, this caused them anxiety, made them piss off their colleagues and families, and, worst of all, wasted time.

Fortunately, unlike our ancient counterparts, we have ages of wisdom to help us avoid the mental traps that lead us to procrastinate.Here are seven anti-procrastination tactics that are rooted in ancient philosophy and can be applied in the modern world.<ol><li>Action by action</li><li>Create a routine</li><li>Use a counterforce</li><li>Get one small win every day</li><li>Free yourself from the inessential</li><li>Face your important tasks head-on</li><li>Creat a sense of urgency</li></ol>

7 Tactics Of The Ancient World That Have Stood The Test Of Time

Don’t let your imagination be crushed by life as a whole… Stick with the situation at hand, and ask, “Why is this so unbearable? Why can’t I endure it?” You’ll be embarrassed to answer.—Marcus Aurelius, Meditations , 8.36

Action By Action

With any goal, our imaginations often run wild envisioning all the things that can go wrong. While it <a href="https://ryanholiday.us1.list-manage.com/track/click?u=dcd3642d86121fbcaa9914228&id=645f7253d2&e=47e85155f0">can be productive </a>to think about the troubles that might lie ahead — the Stoics used an exercise called premeditatio malorum , or “premeditation of evils,” to prepare for potential adversity — imagining the worst usually just causes us to become paralyzed with fear. This is why <a href="https://ryanholiday.us1.list-manage.com/track/click?u=dcd3642d86121fbcaa9914228&id=ba27c1cfdc&e=47e85155f0">Marcus Aurelius’ </a>advice was to keep in mind that a life is built action by action. No author ever writes a book, he would say. Instead, they write one sentence and then another and then another.

In the sports world, University of Alabama coach <a href="https://ryanholiday.us1.list-manage.com/track/click?u=dcd3642d86121fbcaa9914228&id=e856728e5f&e=47e85155f0">Nick Saban </a> taught his players to ignore the big picture — important games, winning championships, the opponent’s enormous lead — and focus instead on doing the absolutely smallest things well. He would tell them, “Think about what you need to do in this drill, on this play, in this moment. That’s the process: Let’s think about what we can do today, the task at hand.”

In many circumstances, we do not deal with our affairs in accordance with correct assumptions, but rather we follow thoughtless habit.—Musonius Rufus, Lectures and Fragments , 6.7

Create A Routine

<a href="https://ryanholiday.us1.list-manage.com/track/click?u=dcd3642d86121fbcaa9914228&id=3e0e5428e4&e=47e85155f0">Epictetus </a>once said that “every habit and capability is confirmed and grows in its corresponding actions, walking by walking, and running by running… therefore, if you want to do something, make a habit of it.” If you don’t want to do something, he said, make a habit of doing the opposite. For this reason, the Stoics were big on <a href="https://ryanholiday.us1.list-manage.com/track/click?u=dcd3642d86121fbcaa9914228&id=0cc8982e90&e=47e85155f0">habits and routines </a>. They believed that in a world where so much is out of our control, committing to a routine we do control is a way of establishing and reminding ourselves of our own power.

Without a disciplined schedule, procrastination inevitably moves in with all the chaos, complacency, and confusion: What was I going to do? What do I wear? What should I eat? What should I do first? What should I do after that? What sort of work should I do? Should I scramble to address this problem or rush to put out this fire?

That’s torture. Seneca would call it a design problem. “Life without a design is erratic,” he wrote. “As soon as one is in place, principles become necessary. I think you’ll concede that nothing is more shameful than uncertain and wavering conduct, and beating a cowardly retreat. This will happen in all our affairs unless we remove the faults that seize and detain our spirits, preventing them from pushing forward and making an all-out effort.”

The writer Haruki Murakami talks about why he follows the same routine every day. “The repetition itself becomes the important thing,” he says. “It’s a form of mesmerism. I mesmerize myself to reach a deeper state of mind.” Procrastination feeds on our uncertainty. Routine eliminates that uncertainty. We know what we do and when we do it.

Since habit is such a powerful influence, and we’re used to pursuing our impulses to gain and avoid outside our own choice, we should set a contrary habit against that, and where appearances are really slippery, use the counterforce of our training. — Epictetus, Discourses , 3.12.16

Use A Counterforce

When a dog is barking loudly because someone is at the door, the worst thing you can do is yell. To the dog, it’s like you’re barking, too. When a dog is running away, it’s not helpful to chase it — again, now it’s like you’re both running. A better option in both scenarios is to give the dog something else to do. Tell it to sit. Run in the other direction. Break the pattern. Interrupt the negative impulse.

The same goes for humans. When a bad habit reveals itself, counteract it with a commitment to a contrary virtue. Sometimes, when you find yourself procrastinating, it’s best not to dig in and fight it. Instead, get up and take a walk to clear your head. Try what artist <a href="https://ryanholiday.us1.list-manage.com/track/click?u=dcd3642d86121fbcaa9914228&id=c02ad43abe&e=47e85155f0">Austin Kleon </a>calls productive procrastination: “A kind of promiscuous working in which I procrastinate on one project by working on another, sometimes switching between two or more projects until all the projects are done.”

Oppose established habits, use the counterforce of training to get traction and make progress, and channel the negative impulse into something, anything, positive.

Well-being is attained by little and little, and nevertheless is no little thing itself.—Zeno

Get One Small Win Every Day

Seneca wrote a lot of letters to Roman knight Lucilius. Through them, we get the sense that Lucilius struggled with many of the things we all struggle with: anxiety, distraction, fear, temptation, and self-discipline. It’s good that he had a friend like Seneca—someone who cared about him and told him the truth. One of Seneca’s best pieces of advice in those letters was actually pretty simple. “Each day,” he told Lucilius, you should “acquire something that will fortify you against poverty, against death, indeed against other misfortunes, as well.”

One gain per day. That’s it. This is the way to curbing our procrastinating tendencies: remembering that <a href="https://ryanholiday.us1.list-manage.com/track/click?u=dcd3642d86121fbcaa9914228&id=6248dee44d&e=47e85155f0">incremental, consistent, humble, persistent work </a>is the way to improvement. Your business, your book, your career, your body — you build them with little things, day after day.

Arnold Schwarzenegger is a filmmaker, entrepreneur, author, former governor, professional bodybuilder, and father of five. He’s also a fan of the Stoics. In <a href="https://ryanholiday.us1.list-manage.com/track/click?u=dcd3642d86121fbcaa9914228&id=e6c8537fe1&e=47e85155f0">a recent video </a>, he gave his best advice for staying strong during this pandemic: “Just as long as you do something every day, that is the important thing.” One thing a day adds up. One step at a time is all it takes. You just gotta get one small win. And the sooner you start, the better you’ll feel—and be.

It is essential for you to remember that the attention you give to any action should be in due proportion to its worth, for then you won’t tire and give up, if you aren’t busying yourself with lesser things beyond what should be allowed.—Marcus Aurelius

Free Yourself From The Inessential

Procrastination can often be a product of overwhelm. We have so much on our to-do list that we don’t even know where to begin, so we don’t begin. Seneca liked to use the word “discursive.” When we have our attention pointed in so many different directions, we have it pointed nowhere. He compared it to the nomad: “Everywhere means nowhere.” The way forward is to <a href="https://ryanholiday.us1.list-manage.com/track/click?u=dcd3642d86121fbcaa9914228&id=c4cef2512c&e=47e85155f0">zero in on what’s most important </a>.

It was Aurelius’ simple recipe for improvement and for happiness. And the fact that it came from such a busy man with so many obligations and responsibilities should not be forgotten. “If you seek tranquillity,” he said, “do less.” And then he follows the note to himself with some clarification: Not nothing—less. Do only what’s essential. “Which brings a double satisfaction,” he writes, “to do less, better.”

Follow this advice today and every day. So much of what we think we must do — and what we end up doing — is not essential. Rip off the chains of obligation to these things. Then you’ll be able to better do what is essential and get a taste of the tranquillity that Aurelius was talking about.

Yes, you can — if you do everything as if it were the last thing you were doing in your life, and stop being aimless, stop letting your emotions override what your mind tells you, stop being hypocritical, self-centered, irritable.—Marcus Aurelius

Face Your Important Tasks Head-on

All the crises, distractions, and temptations we face today have their analogs in the past. So we should listen to the command that Aurelius gave himself on one of those days when he was struggling to stay focused: “Concentrate every minute like a Roman — like a man — on doing what’s in front of you with precise and genuine seriousness, tenderly, willingly, with justice.”

From his stepfather Antoninus, Aurelius learned how to work long hours and “stay in the saddle.” He never shirked hard work or avoided his most unpleasant duties. He had a job to do and didn’t complain about it. “Never be overheard complaining,” he wrote, “not even to yourself.”

Putting off our responsibilities is easy. Complaining is easy. Both are as natural to us as breathing. But what good has either ever done for anyone in the long run? Sure, shaking your fist at the sky and venting your frustrations can feel liberating in the moment, but has it ever changed your circumstances for the better, solved your problems, or made you happier?

Has procrastinating ever made your life less stressful and more efficient? I’m willing to bet the answer is no. This is why we must follow Aurelius’ lead and focus on the important tasks in front of us. If we can win that battle first, the rest of the day will be a breeze.

Stop letting yourself be distracted. That is not allowed. Instead, as if you were dying right now… Stop allowing your mind to be a slave, to be jerked about by selfish impulses, to kick against fate and the present, and to mistrust the future.—Marcus Aurelius

Create A Sense Of Urgency

An adage of author and historian Cyril Northcote Parkinson was that “work expands so as to fill the time available for its completion.” Today, we know that principle as Parkinson’s law. So, if you have two weeks to write a paper for school, it will take two weeks. If you block off all day Sunday to clean your house, it will take all day. If you give something unlimited time, it will take forever. When we’re pressed by a deadline, we don’t procrastinate.

We can use Parkinson’s law to our advantage. The Stoics did. <a href="https://ryanholiday.us1.list-manage.com/track/click?u=dcd3642d86121fbcaa9914228&id=ca67770c23&e=47e85155f0">Memento mori </a>— the reflection on mortality — was their reminder. Remember that you are mortal. Remember that you are always pressed by a deadline. Remember what Aurelius said: “You could leave life right now. Let that determine what you do and say and think.” It wasn’t to create panic, but priority, humility, urgency, appreciation.

As wonderful as it would be if there were no such thing as death, we can use death as a tool: We can use it as a spur to move us forward. We can use it as a reminder of what’s truly important and use our time accordingly.

The Roman-era Stoic philosopher Seneca once joked that the one thing fools all have in common is that they are always getting ready to live but never actually do. That was 20 centuries ago. For tens…

productivity

Productivity

personaldevelopment

Personal Development

habits

Habits

timemanagement

Time Management

How to Beat Procrastination Like a Stoic Philosopher

Here are some things you can do in your free time instead of spending it scrolling your phone mindlessly for hours.Warning:If you wanna spend some time on social media is great as long as it makes you feel good and happy. Just be aware of what is considered meaningful content for you.

Activities you can do instead of scrolling your phone

<ul><li>Write a poem or a story/ letter to a friend.</li><li>Paint some decorations for your room.</li><li>Make a fancy tea or coffee</li><li>Baking cookies or cake</li><li>Try origami</li><li>Write a song</li><li>Cook yourself a meal</li><li>Decorate your walls with pictures</li><li>Coloring you hair </li></ul>

CREATE

<ul><li>Watch a documentary</li><li>Use a language-learning app</li><li>Join an online course</li><li>Read a book</li><li>Watch a tutorial for a new skill</li><li>Find new recipes</li><li>To play an instrument</li></ul>

LEARN

<ul><li>Visit online museum  </li><li>Go to a restaurant</li><li>Walk-in your neighborhood</li><li>Try something new</li></ul>

EXPLORE

<ul><li>Stretching </li><li>Go swimming or jogging</li><li>Practice yoga</li><li>Ride a bicycle</li></ul>

MOVE

<ul><li>Call an old friend/ new friend</li><li>Talk to a family member</li><li>Play a group game with your friends</li></ul>

INTERACT

<ul><li>Use color coding with your Google Calendar</li><li>Try Notion for digital planning </li><li>Declutter messy parts of your room</li><li>Declutter your digital space/phone</li><li>Delete apps you don't use</li><li>Clean you room</li></ul>

ORGANIZE

if i sound clogged up it's bc i'm still mildly sick... i had a cold last week and i'm still recovering. anyways share some of ur ideas in the comments as well!! ↓↓↓ today's video is all about things to do. ideas for crafts, cooking, learning, exploring the world, hanging out with friends... pretty much anything and everything i could think of. if you're looking to have a more productive summer and get out of the slump of just scrolling on social media, this is the video for you! ✰ EXTRA EXTRA ⋅ second channel - https://www.youtube.com/c/jazzydoesntstudy ⋅ instagram - @studyquill ⋅ tiktok lol - @study.quill ✰ MY BOOK - Study With Me - http://bit.ly/studywithmebook a guide to planning & notetaking techniques for students! ✰ EQUIPMENT ⋅ blue yeti microphone - https://go.magik.ly/ml/11wiu/ * ⋅ panasonic lumix gh5 - https://go.magik.ly/ml/16uvw/ * ⋅ panasonic lumix f/2.8 12-35mm - https://go.magik.ly/ml/15np1/ * ⋅ adobe premiere pro any link marked with an asterisk (*) is an affiliate link, meaning i get a commission if you buy anything through my link. ✰ MUSIC http://louiezong.bandcamp.com ✰ BUSINESS ONLY - studyquill@select.co

Understand yourself and those around you.

psychology

Psychology

if i sound clogged up it's bc i'm still mildly sick... i had a cold last week and i'm still recovering. anyways share some of ur ideas in the comments as well!! ↓↓↓

today's video is all about things to do. ideas for crafts, cooking, learning, exploring the world, hanging out with friends... pretty much anything and everything i could think of. if you're looking to have a more productive summer and get out of the slump of just scrolling on social media, this is the video for you!

✰ EXTRA EXTRA
 ⋅ second channel - https://www.youtube.com/c/jazzydoesntstudy
 ⋅ instagram - @studyquill
 ⋅ tiktok lol - @study.quill

✰ MY BOOK - Study With Me - http://bit.ly/studywithmebook
a guide to planning & notetaking techniques for students!

✰ EQUIPMENT
 ⋅ blue yeti microphone - https://go.magik.ly/ml/11wiu/ *
 ⋅ panasonic lumix gh5 - https://go.magik.ly/ml/16uvw/ *
 ⋅ panasonic lumix f/2.8 12-35mm - https://go.magik.ly/ml/15np1/ *
 ⋅ adobe premiere pro

any link marked with an asterisk (*) is an affiliate link, meaning i get a commission if you buy anything through my link.

✰ MUSIC
http://louiezong.bandcamp.com

✰ BUSINESS ONLY - studyquill@select.co

hey, i'm jasmine, a recent ucla grad trying to navigate young adulthood. exiting my "influencer" era. i'm just a regular person who's gonna post when i have something to say.

studyquill

101 THINGS TO DO INSTEAD OF SCROLLING // ideas to have a fun, productive summer

a) Disable notificationsEvery mobile app these days comes with a plethora of notifications. Most of which are garbage and are the ways to grab your attention.In both Android and iPhone, you can disable notifications for individual apps by going into the Settings.b) Delete Unused AppsChances are there would be apps like some photo editing app or a habit tracking app that you never use. Delete them. Free up phone’s memory.c) Move Photos AwayFree up your phone from photos and back them up to cloud storage. If you don’t have much cloud space, you transfer them to your computer.

1. Declutter Your Smartphone

a) Clear Up Your DesktopIf you are like most people, your desktop screen will be crowded with Word documents, Excel sheets, and photos of your children.Out of all those items occupying your home screen, move the useful ones to their respective folders and trash the remaining. Moreover, set a simple wallpaper for your home screen. b) Limit the Number of Startup AppsStartup Apps are the programs that load up automatically when you start your computer.Make sure to turn off the apps that have ‘High Impact’ because these are the ones that consume most of the processing power.

2-i. Declutter Your Computer

c) Organize A Folder SystemUse a folder system to organize your files. Movies go in the movies folder. Songs in songs folders. So on and so forth.Establish a folder hierarchy if a simple folder system doesn’t work for you.d) Backup PhotosJust like your smartphone, backup your photos to a cloud service. You can also transfer them to an external hard drive.

2-ii. Declutter Your Computer-2

a) Take A Break From Social MediaPractice a social media detox. It may sound impossible but it is worth giving a try.Take a month off or at least, and notice the changes in your life. Write your thoughts and feelings in a diaryb) Delete Social Media Apps from PhoneFirst and foremost, kill the biggest culprit. Social Media Apps. Use social media in a mobile browser or on a computer only.c) Fewer Social Media AccountsYou don’t need a have presence on every Zuckerberg platform. Ideally, you should have only one social media account. Maybe two.

3. Declutter Your Social Media

a) Unsubscribe from NewslettersYou surely don’t have time to read all 30 motivational newsletters you have subscribed to overtime.Stick with two or three quality newsletters.b) Clear Your InboxTake a tour of your inbox and Archive any emails that can be important in the future but are not urgent. Delete any spam or marketing emails but be sure to unsubscribe from them before deleting.c) Use Email LessYou don’t need to constantly check and immediately respond to every new message.Follow this golden rule: “The fewer emails you sent, the fewer emails you receive.”

4. Declutter Email

Just like your regular life, your digital life also needs a declutter-drive now and then. As we use the internet and digital devices for more and more services, our life may get easier but our digital life gets messier and messier. Many people have no idea how many emails they are subscribed to or how many online accounts they have. To get hold of your digital life, follow these steps:

Just like your regular life, your digital life also needs a declutter-drive now and then. As we use the internet and digital devices for more and more services, our life may get easier but our…

problemsolving

Problem Solving

communication

Communication

4 Steps To Declutter Your Digital Life

<ol><li>If you want to stick with a habit, first you have to make it obvious.  </li><li>When and where are the most important questions for the habit formation. </li><li>I will  ( behaviour ) at ( time ) in ( location ). </li><li>Implementation intention clears the foggy notion. </li><li>Habit stacking :-  connect new habit with old one. </li><li>Stack your habit with immediate cue which motivates you to start that habit. </li><li>Habits are influenced by environment. </li><li>Small change in what you see will have big impact in what you do.</li><li>Creating obvious visual cues improve the urges for a habit. </li><li>One space one use.  </li></ol>

Founds In Atomic Habits 1

<ol><li>Possible way to eradicate bad habits is to reduce the cues that causes the urge. </li><li>Make it obvious or make it invisible. </li><li>We have the brain of our ancestors but and the temptation the never have to face .</li><li>Whenever you predict that opportunity will be rewarded our dopamine level will be spiked. It hits the anticipation. </li><li>Dopamine will be released not only when you are experiencing the event but also when you are anticipating them. </li><li>We need to make our habits attractive because it’s anticipation motivates us. </li><li>Temptation bundling :- connecting the habit you need to do with the habit you want to do. </li></ol>

Founds In Atomic Habits 2

<ol><li>Your habit will become attractive when you do your favorite activity same time. </li><li>After current habit -> habit i need -> habit i want. </li><li>Behaviours are attractive when they help us to fit in. </li><li>When you want to implement new habit, you just join a group where your desired habit is a normal habit. </li><li>Culture we live in will determine which habits are attractive. </li><li>Same cue can cause good habit and bad habit. </li><li>Habits are attractive when we associate them with positive feelings and also unattractive when we associate them with negative feelings. </li></ol>

Founds In Atomic Habits 3

<ol><li>You can attach or detach from any habit just by reframing them. </li><li>In order to refrain from bad habit make it unattractive. </li><li>Create a motivational ritual to motivate you before starting a hard habit. </li><li>Best is the enemy of good. </li><li>Action is more important than emotion. </li><li>If you want to master a habit, the key is repetition not perfection. </li><li>More you repeat an activity more your brain become in that activity.</li><li>Automaticity is the ability to do things without any conscious. </li><li>Habits form based on frequency not time. </li><li>Make the habit easy as possible. </li></ol>

Founds In Atomic Habits 4

<ol><li>By reducing the frictions associate with good habit , we can make habit easier. </li><li>Human behaviour follows the law of least efforts. </li><li>Reduce the friction associate with good habits and increase the friction associate with bad habits. </li><li>Prime your environment to make your future action easier. </li><li>Difference between good day and bad day us determined by the choices made at the decisive moments. </li><li>Habits are the entry point not end point. </li><li>2 minutes rule : when you start a new habit, it should take less than 2 minutes to do. </li><li>Standardize before you optimize. </li></ol>

Founds In Atomic Habits 5

<ol><li>Living below your current means increase the future means. </li><li>Make it easy to start then the remain will follow. </li><li>Success is more about making good habit easy and bad habit hard. </li><li>Commitment device : The act you do in the present that lock a habit in the future. </li><li>We are more likely to repeat a behavior when it is more satisfying. </li><li>What is rewarded is repeated, what is punished is avoided. </li><li>In bad habits immediate outcome is good but the ultimate outcome is bad. In good habits this is reversed. </li><li>People who are good at delaying gratifications are successful in life. </li></ol>

Found In Atomic Habits 6

<ol><li>By giving little bit of reward or pain to the habit helps us in the process of delaying gratifications. </li><li>Reinforcement : stack your habit with immediate reward which gives you the feeling of satisfaction at the end of the habit. </li><li>Habit tracking is obvious, attractive and satisfying. </li><li>Measurements help to overcome our blindness and help to have a clear vision about our process. </li><li>Missing one is an accident but missing two is a new habit. </li><li>The first rule of compounding is never interrupt unnecessarily. </li><li>When consequences are severe , people learn quickly. </li><li>Pain is a good teacher. </li></ol>

Founds In Atomic Habits 7

<ol><li>Laws and regulations are the examples, how governments change our habits by social contracts. </li><li>Habit contract :- verbal agreement you summit to yourself with severe consequences when overruled. </li><li>Genes never determine your destiny but they determine the place of opportunity. </li><li>Choose the habit which suits you not the one which is popular. </li><li>Habit must be enjoyable if you are going to stick. </li><li>When you can’t win by being better, you can win by being different. </li><li>Work hard on the things that come easy. </li><li>Secret to maximize our success is choosing the correct path. </li></ol>

Founds In Atomic Habits 

<ol><li>Play the game that favors your strength, if not create one. </li><li>Genes don’t eliminate the need for the hard work. They clarify where to work on. </li><li>We can keep our motivation on going just by focusing on manageable difficulties. </li><li>When a task is too easy or too difficult you will loose your motivation. It has to be an equal and manageable difficulties. </li><li>People work on their peak level of motivation when the task is right on the edge of their ability. </li><li>Scientific research found that you will be at your flow state when the task is 4% above your capabilities. </li></ol>

<ol><li>Who can handle the boredom of being everyday same succeed. </li><li>When you are capable of doing things in autopilot, you will start to miss the way to improve that thing. </li><li>The way to success is knowing the right thing and doing that same thing again and again. </li></ol>

Founds In Atomic Habits 10

Atomic Habits is a great readers digest. Has lot to learn and lot to implement. One of my life changing book. Definitely a recommendation!!!!! Enjoy👌

The #1 New York Times bestseller. Over 3 million copies sold! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: • make time for new habits (even when life gets crazy); • overcome a lack of motivation and willpower; • design your environment to make success easier; • get back on track when you fall off course; ...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

books

Books

The #1 New York Times bestseller. Over 10 million copies sold! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: <ul><li>make time for new habits (even when life gets crazy);</li></ul><ul><li>overcome a lack of motivation and willpower;</li></ul><ul><li>design your environment to make success easier;</li></ul><ul><li>get back on track when you fall off course;</li></ul>...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

James Clear is the author of "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones" He writes about habits, decision-making, and continuous improvement at jamesclear.com. His website receives millions of visitors each month and hundreds of thousands subscribe to his popular email newsletter.His work has appeared in the New York Times, Entrepreneur, Time, and on CBS This Morning. He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, and MLB. Learn more at jamesclear.com

James Clear

Atomic Habits

The Pygmalion effect is where higher expectations lead to higher performance. Our beliefs about another person's abilities affect our actions towards that person. The action impacts the other's beliefs about themselves and causes the action of the other person toward us, which further reinforce our beliefs about that person.

Increased performance when it is expected

The Pygmalion effect is also known as the Rosenthal experiment, named after research of Robert Rosenthal at Harvard. In a test, Rosenthal challenged test subjects to coach rats through a maze. Half were told that the rats were very intelligent,  the other half were told that their rats were dumb. The rats were all the same. During an experiment, the "clever" rats outperformed the "dumb" rats.

The Rosenthal experiment

Rosenthal did the Pygmalion study in a school. At the start of the school year, a group of elementary school teachers were told that their new pupils were very talented, while they were really random average students.  By the end of the year, the students that were described as more talented had significantly increased their performance compared to the rest of the class. Rosenthal concluded that when "we expect certain behaviours of others we are likely to act in ways that make the expected behaviour more likely to occur."

The experiment at a school

The Pygmalion Effect = high expectations lead to improved performance.

The Pygmalion Effect is the phenomenon whereby higher expectations lead to higher performance. The Pygmalion effect is also known as the Rosenthal Experiment, named after a research of Robert Rosenthal at Harvard. #learn #psychology #motivation Never miss a new video with our newsletter: http://eepurl.com/dNU4BQ Join and support us! www.patreon.com/sprouts www.sproutsschools.com Read the entire script here: https://docs.google.com/document/d/1_W5bteMAIzRZ-EaVlDo11XIMWEoShj1dWxeizYyk6wU/edit Special Thanks to Avigail, Cedric Wang, Eva Marie Koblin, Gilad Karni, Julien Dumesnil, Mathis Nu, and all the others!!! You keep us going! Script: Selina Bador Artist: Pascal Gaggelli Voice: Mithril Creative Director: Jonas Koblin Made with MinuteVideos Sources: https://files.eric.ed.gov/fulltext/ED374096.pdf https://en.wikipedia.org/wiki/Pygmalion_effect https://thenewstatistics.com/itns/2018/04/03/weve-been-here-before-the-replication-crisis-over-the-pygmalion-effect/ http://www.pseudoparanormal.com/2012/02/self-fulfilling-prophecy.html http://thebossshow.com/ https://hbr.org/2003/01/pygmalion-in-management

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The Pygmalion Effect is the phenomenon whereby higher expectations lead to higher performance. The Pygmalion effect is also known as the Rosenthal Experiment, named after a research of Robert Rosenthal at Harvard. #learn #psychology #motivation 

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Read the entire script here: https://docs.google.com/document/d/1_W5bteMAIzRZ-EaVlDo11XIMWEoShj1dWxeizYyk6wU/edit
 
Special Thanks to Avigail, Cedric Wang, Eva Marie Koblin, Gilad Karni, Julien Dumesnil, Mathis Nu, and all the others!!! You keep us going!

Script: Selina Bador
Artist: Pascal Gaggelli
Voice: Mithril
Creative Director: Jonas Koblin
Made with MinuteVideos
 
Sources:
https://files.eric.ed.gov/fulltext/ED374096.pdf
https://en.wikipedia.org/wiki/Pygmalion_effect
https://thenewstatistics.com/itns/2018/04/03/weve-been-here-before-the-replication-crisis-over-the-pygmalion-effect/
http://www.pseudoparanormal.com/2012/02/self-fulfilling-prophecy.html
http://thebossshow.com/
https://hbr.org/2003/01/pygmalion-in-management

We make educational videos  about psychology, pedagogy and child development. We publish them on Creative Commons so students, teachers and parents can to use for free. To download our videos go to www.sproutsschools.com. To support our work go to www.patreon.com/sprouts

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The Pygmalion Effect

Researchers have established a clear link between spending time on email and stress: the more frequently we check our email, the more frazzled we feel.Meanwhile, office workers check their inboxes 74 times a day and spend 28% of their workday on reading and responding to email.

The Email Story

<ul><li>When you don’t know if you’ll get a big reward, small reward, or no reward at all - that's when you are most likely to repeat a behavior and slip into addiction.</li><li>Email is a near-perfect random reward system.</li><li>Random rewards make us want to check email repeatedly in the hope of a reward.</li></ul>

Why Email is So Addictive

<ul><li>Inbox Zero is a state when you have answered or filed all your email and there are no new unread messages.</li><li>Chipping away at our inbox gives us a sense of satisfaction precisely because the act includes such clear progress indicators.</li><li>Progress is one of the most motivating forces known to humankind.</li><li>Email inboxes make progress so visible which is another reason why email is so attractive.</li></ul>

Why Inbox Zero is Irresistible

Our negativity bias toward email means that every email we send or read is interpreted more negatively than it was intended, which is one of the reasons why more email tends to equate more stress.The lack of social cues in email also forces us to spend more time trying to interpret what the sender meant: Are they angry? Are they satisfied? Should I apologize?

Why Email is Stressful

<ul><li>The rule of reciprocity states that if someone does a favor for you, you want to return the favor even if the favor wasn’t something you wanted.</li><li>Numerous experiments have shown that humans tend to adhere to the rule of reciprocity in social interactions.</li><li>When emails start piling up, you begin to feel stressed out.</li></ul>

The Rule Of Reciprocity

<ul><li>Set aside 30-60 minutes in the late morning and a similar amount of time in the mid- to late afternoon for checking email.</li><li>Turn off notifications and don't check email throughout the day.</li><li>Just having your email program open in the background of your computer screen as you focus on another task can decrease performance.</li><li>Avoid such distractions by quarantining your email in a separate area from your main workspace.</li></ul>

Tips To Check Email

<ul><li>Every time you stop doing a task you are working on to check your email, you incur what researchers call a “switching cost”.</li><li>It typically takes at least 25 minutes to get properly back into the task after you’ve interrupted yourself.</li><li>The more frequently you check email, the less productive you are and the less happy you are.</li></ul>

The Switching Costs

The best way to get less email is to send less email. A great way to do this is to proactively close the conversation as soon as it’s convenient. This means always striving to respond to emails completely, cutting off the possibility of a long back-and-forth.Do a bit more work when you send or reply to emails.

Closing The Email Loop

The average person checks email 77 times a day, sends and receives more than 122 email messages a day and spends nearly a third of their workweek managing a constant influx of email. Even when we're away from work, checking email is the most popular activity we engage in on our mobile devices. Email is a powerful and essential tool - but it has become a near-constant source of frustration, anxiety and distraction from our work. In this insightful and intensely practical book, Jocelyn K. Glei explains why email is so overwhelming and addicting, and lays out strategies for limiting the energy you spend on it. These include setting meaningful work goals, clarifying to yourself which people and messages truly matter and creating a daily routine that aligns with your natural creative rhythms. Through her actionable, thoughtful advice, Glei will help you to: - Stop letting email dictate your mood, your focus and your to-do list - Process your inbox efficiently - Compose messages that get people to take action - Establish boundaries that allow you to engage in more meaningful work.

The average person checks email 77 times a day, sends and receives more than 122 email messages a day and spends nearly a third of their workweek managing a constant influx of email. Even when we're away from work, checking email is the most popular activity we engage in on our mobile devices. Email is a powerful and essential tool - but it has become a near-constant source of frustration, anxiety and distraction from our work. This book explains why email is so overwhelming and addicting, and lays out strategies for limiting the energy you spend on it. These include setting meaningful work goals, clarifying to yourself which people and messages truly matter and creating a daily routine that aligns with your natural creative rhythms.

Jocelyn K. Glei

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Unsubscribe: How to Kill Email Anxiety, Avoid Distractions, and Get Real Work Done

This book provides a great conversation for those in need of the mental motivation provided by this author. Filled with advice and personal exercises to help you unstick yourself from your self-sabotaging beliefs.

The Big Snooze will do everything it can to stop you from changing and growing, especially since you're attempting to obliterate the very identity that you and everyone else has come to know as 'you'.

If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present.

If you want to live a life you've never lived, you have to do things you've never done.

Most people are living an illusion based on someone else's beliefs.

Wanting to be someone else is a waste of the person you are.

What other people think of you has nothing to do with you and everything to do with them.

We only get to be in our bodies for a limited time, why not celebrate the journey instead of merely riding it out until its over?

Faith is having the audacity to believe in the not yet seen.

Forgiving isn't about being nice to them, its about being nice to yourself.

If you're serious about changing your life, you will find a way.If you're not, you'll find an excuse.

I have lived a long life and had many troubles, most of which never happened.

Deciding is freedom.Indecision is torture.

One of the best things you can do to improve the world is to improve yourself.

An epiphany is a visceral understanding of something you already know.

Nothing is impossible, the word itself says 'i'm possible.

A compilation of quotes from this awesome read.. when in need ✌

Packed with humor, inspiration, and advice, You Are a Badass is the #1 New York Times bestselling self-help book that teaches you how to get better without getting busted. In this refreshingly entertaining how-to guide, bestselling author and world-traveling success coach, Jen Sincero, serves up twenty-seven bite-sized chapters full of hilariously inspiring stories, sage advice, easy exercises, and the occasional swear word, helping you to: Identify and change the self-sabotaging beliefs and behaviors that stop you from getting what you want, Create a life you totally love. And create it NOW, and Make some damn money already. The kind you've never made before. By the end of You Are a Badass, you'll understand why you are how you are, how to love what you can't change, how to change what you don't love, and how to use The Force to kick some serious ass.

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Motivation & Inspiration

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YOU ARE A BADASS IS THE SELF-HELP BOOK FOR PEOPLE WHO DESPERATELY WANT TO IMPROVE THEIR LIVES BUT DON'T WANT TO GET BUSTED DOING IT. In this refreshingly entertaining how-to guide, bestselling author and world-traveling success coach, Jen Sincero, serves up 27 bitesized chapters full of hilariously inspiring stories, sage advice, easy exercises, and the occasional swear word, helping you to: - Identify and change the self-sabotaging beliefs and behaviours that stop you from getting what you want. - Create a life you totally love. And create it NOW! - Make some damn money already. The kind you've never made before. By the end of You Are a Badass, you'll understand why you are how you are, how to love what you can't change, how to change what you don't love, and how to use The Force to kick some serious ass.

Jen Sincero is an accomplished writer whose work has resonated with readers around the world. Jen Sincero has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. Jen Sincero's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Jen Sincero

You Are a Badass

You Are a Badass®

Most video calls do not need to occur live and can in fact be replaced by asynchronous updates and tasks. I wrote about this in a <a href="https://www.fastcompany.com/90712513/the-future-of-work-is-asynchronous">previous article </a>, “A synchronous work, in short, is when work happens for different people on their own time. Work is instead where teammates set tasks and deadlines for the other without the expectation to respond right away. ” If you need to chat with a team or another teammate, you can always set something up when they have time.

While it sounds impossible, or too good to be true, Kenzo Fong’s company Rock implemented this policy from its start. He says he’s only had success since.


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We are used to thinking of what we call the news as a tool that can help us to vanquish ignorance: we will, thanks to its updates, properly understand what is going on and where importance lies.But if we examine the role of this phenomenon with greater scepticism, we may find that it is as responsible for blinding us to ourselves as for introducing us to the complexities of so-called reality.

The Role Of News In Our Lives

At its core, the news is opposed to introspection. It doesn't want us to know ourselves better and compulsively disconnects our emotions from their true but often hard-to-grasp targets.While pretending to inform us about the state of the world, the news has become a formidable instrument of self-forgetting.We would surely be made to feel untenably odd if we decided - as really we should - that we were from now on going to check the news only once a week, and the rest of the time devote ourselves to exploring the contents of our soul via meditative reflection.

News Disconnects Us From Ourselves

Do We Need To Read The News

Children are better than adults at learning a foreign language because their prefrontal cortex is undeveloped. This immature prefrontal cortex actually helps them acquire new information with little effort. 
Adults have a much harder time learning new languages than children due to their advanced logical brains getting in the way of the more basic intuitive forms of learning.

Adults Vs Children: Learning Ability

Learning depends in part on two distinct memory systems that incorporate different brain regions: Declarative and non-Declarative.<ul><li>Declarative memory describes memorizing concrete information (e.g., facts and events — things that can be stated or declared).</li><li>Non-declarative memory describes acquiring skills and non-conscious or implicit knowledge, reactions, and habits — things like playing the piano, fearing spiders, or improving your golf swing. </li></ul>Sometimes these two memory systems compete.Activation of one can suppress activation of the other.

Declarative vs. Non-Declarative Learning

Intentionally trying to learn specific information can get in the way of unconsciously learning patterns and intuitions. <ul><li>Growing evidence suggests that language learning depends largely on non-declarative memory.</li><li>Much of language is built on patterns and probabilities rather than precise facts and rules.</li><li>When acquiring language naturally, children pick up on these tendencies without even noticing.</li><li>Even when they make mistakes, children tend to follow the general patterns.</li></ul>

Using The Right Learning Technique

<ul>
<li>When adults try to learn a new language, they tend to rely on their prefrontal cortex (PFC).</li>
<li>Growing evidence finds that learning can improve when the PFC “turns off” and allows the more primitive, less-familiarized non-declarative memory system to take lead.</li>
<li>You can’t turn back time to become a child again, but there are ways to encourage your PFC to relax so that your non-declarative memory system can take the lead. </li>
<li>Numerous studies find that <a href="https://www.frontiersin.org/articles/10.3389/fnhum.2021.719509/full#:~:text=Mood%20and%20alertness%20improved%20after,different%20from%20the%20SOCIAL%20condition.&text=Thus%2C%20breaking%20up%20prolonged%20sitting,memory%2C%20mood%2C%20and%20alertness.">short bouts of physical activity</a> reduce prefrontal cortex activation. Listening to music or a shot of alcohol also helps.</li>
</ul>

Learning a Foreign Language: Improving Learning In Adults

Despite the fact that adult brains are far more developed than children's, adults have a much harder time learning new languages.

Why are adults so bad at learning new languages? We may be trying too hard

Why are adults so bad at learning foreign languages?

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