Introduction/lesson 1 lesson: controlling anxiety
In the face of anxiety, meditation alone is useless. To distinguish, what can be solved should be improved according to the problem points. But if you can't solve it, you can perceive your emotions through meditation.
PS: The so-called awareness of emotion is to find it, but not to judge it, let it go with the flow, or to explain the problem from another angle.
Lesson 3: Distinguish the purpose and means, act correctly and establish trial-and-error thinking.
To do something is either to serve a high-level purpose or the purpose itself. The wrong action has nothing to do with the first two conditions, and I don't know why I did it.
But the more important problem is that our initial prediction may be wrong. If what we insist on doing doesn't achieve the expected goal after feedback, then we should stop and rethink before going on the road.
Trial-and-error thinking is to keep flexibility in means, because means are efficient, inefficient, effective and ineffective. What means to take is directly related to personal experience, belief and cognitive level, which is not necessarily correct and unchangeable.
If it is proved that the means are inefficient or ineffective, then we should adjust or give up decisively, because the object we insist on should be the purpose, not the means.
So, don't be persistent, but open your heart and see more possibilities.
Lesson 4 improving judgment
What is judgment? A person's level lies in being able to solve problems efficiently, and the more complex the problem, the more it can reflect this level difference, just like the chief physician seeing a doctor. The problem lies in being prepared even if the problem is solved efficiently.
How to improve judgment? Master basic knowledge and accumulate more experience. If you judge badly at first, you should correct it.
PS: My basic knowledge: psychology (evolutionary psychology, neuroscience)
Methods: Think independently (ask yourself more why)
Part II Objectives and Actions
Lesson 5 How to Have the Passion for Continuous Action
Three dimensions of passion: motivation (seeking meaning), happiness and the length of time.
Two kinds of happiness: pleasure and flow (the premise of flow: you must have the corresponding ability to spend the "frustration period")
How to find your passion? Starting from your own needs and pain points.
PS: I quite agree with what Susan said. I started with sports, and then slowly got on the right track and began to grow. Recently, my hobby is storage and classification. If I tidy up my home, I will feel much better.
Lesson 6 Learn the Essence of Efficiency from Agile Management
Application of agile management in personal development;
The first point: turn ideas into concrete goals that can be achieved in the short term;
The second point: set the sprint cycle, create anxiety for yourself and improve efficiency;
The third point: show the results and determine the next action plan according to your own or others' feedback.
PS: Agile management is a promotion project of the company. According to the problem, we set goals, and then after a period of efforts, the indicators can be improved. To tell the truth, I have learned a lot after working for so many years, but I can actually apply it to myself, just think about it.
Lesson 7 Building Continuous Action with Morning Diary
1、? The plan needs to be adjusted according to the real feedback obtained during the action. What really matters is short-term goals with some concrete results. These goals are best achieved in the field of learning, but they need some efforts to achieve, but they are not unattainable. The achievement of these goals can have a sense of control and avoid anxiety.
2、? Morning diary: annual plan, monthly plan, weekly plan, daily list, and summary/review of week, month and year.
PS: 17 has been revised several times, and I think this is the best way now. Good is not a form, but a good habit of planning beforehand and summing up afterwards. I will make a list of all the things that need to be done, and then sort them in order of importance/urgency. I will focus on one or two most important things every day, and then I will try to think about whether there is a better solution. These things seem to be commonplace, but after persisting in doing it, the thinking is becoming clearer and clearer, and the direction of efforts is also clear. More importantly, dare to accept the reality and dare to overthrow yourself.
Lesson 8 Establish your own error correction mechanism.
Error correction mechanism: learning error correction, belief error correction and selection error correction.
First, learn to correct mistakes (mainly skills learning, constantly making mistakes and constantly correcting mistakes, the key: deliberate practice)
Skill learning: It requires repeated practice, and it is a kind of muscle memory, such as language, piano, dance and painting.
There are two processes to go through: the learning process (never attending meetings, it is very important to correct mistakes, and a good teacher is very important); Practice process (repeating the correct content repeatedly to achieve proficiency)
Knowledge learning: the learning of brain cognition needs understanding and application, and the examination can examine one's understanding.
Second, belief correction.
The so-called belief is the "fact" that we imagine in our minds.
Key: scientist's thinking (not clinging to his own ideas and ideas, willing to look at facts and theoretical basis)
Third, choose error correction (there is no fixed solution)
Dare to try and make mistakes: act according to the best plan at the moment, and then try to judge (objective feedback) and adjust.
Key: fast error correction (error correction is our choice, based on judging the effectiveness of the choice through feedback/truth in action)
The third part is emotional control and anti-vulnerability.
Lesson 9 Emotional Labeling and Re-evaluation
1、? Two negative emotions that hinder personal development
self-contemptuous
Reasons: low status and comparison mentality.
The mechanism of self-esteem level will make us instinctively compare ourselves with others, and we will be very concerned about others' evaluation of us, because only in this way can we measure our status, and if we are inferior to others, we will feel inferior; Be stronger than others, be confident and strive for more resources.
The limiting factor of inferiority complex: it is a behavior inhibition mechanism, which inhibits our desire for better opportunities and loses courage and motivation.
Negative; Negative; Negative; negative
Reason: learned helplessness.
When we try to do something many times, but we can't get the desired result, we will have learned helplessness, produced negative emotions, restrained our behavior and lost the motivation to act.
There is a problem. Our judgment on the quality of the results is a subjective attitude and choice. But in our life, most negative emotions are caused by the way and angle we look at problems.
We should strive to get rid of the influence of inferiority and negative emotions and face them with a positive attitude.
2、? How to train positive thinking
Step 1: Emotional Tags
Identify the emotions we don't want to face (these emotions will make us feel pain and sadness), separate it from ourselves and talk to it.
Step 2: Re-evaluate
After realizing those emotions, the next step is to reevaluate, change your perspective and replace negative explanations with positive ones.
Step 3: Self-encouragement and self-praise.
Connect yourself with positive emotions and enhance your self-confidence.
In short, external events can't affect my internal emotions, and my self-esteem and sense of self-worth will not be affected by the outside world.
PS: I also realize that I have to change my thinking angle, but how? I never thought about it. After listening to Susan's class, I finally found the answer, which is to replace the negative explanation with the positive explanation.
Vipassana and Stoic Training in Lesson 10
1、? The relationship between emotion and body
Emotion occurs not only in the brain level, but also in the body level.
2、? Vipassana
Look inward, observe truthfully, without any subjective color, and do not make subjective evaluation.
Training method: Take a deep breath to relax your body and experience the physical changes caused by uncomfortable emotions.
3、? Stoic school of philosophy
The core idea of Stoicism is to get rid of the control of external events through our ability to control our own behaviors and thoughts.
Training method: on the one hand, imagine that the worrying thing has happened. What can we do? How to deal with it? On the other hand, the emotional response is diluted by Vipassana.
Do a good drill in advance, and after you are prepared, your mind will be much more practical.
Lesson 65438 +0 1: How to skillfully solve difficulties with reason.
The first two classes talk about uncontrollable things, and some anxieties can be controlled, such as difficulties and challenges, which can be solved by positive behavior.
Three types of difficulties: the challenge is too great and too difficult; Frustration caused by eagerness to succeed; No inspiration or ideas.
First, it's too difficult.
1、? Comprehensive ability challenge: it consists of many skills that need to be practiced to get together.
Methods: The comprehensive skills were decomposed into several basic skills that met the current level, and then practiced consciously.
2、? Complex task challenge: the task is vague, there is no fixed way of doing things, and it also contains many small tasks that need brains.
Methods: Divide complex tasks into specific contents and small tasks that can be completed, so that you will have a strong sense of control and concentrate on completing one small task at a time.
Second, how to get rid of anxiety.
Methods: Progressive goals were used instead of expressing goals. The phenotypic goal is to only care about the final result and ignore the process itself; Progressive goals focus on whether you can make progress in the process and affirm your growth.
Third, there is no inspiration (creative task)
The test is the divergent pattern of the brain, and the inspiration is inadvertently thought out.
Methods: The brain relaxed and changed its content. It looks like a vacation, but in fact, the brain is making creative connections.
Lesson 12 how to strengthen yourself in setbacks (anti-vulnerability)
1、? Anti-vulnerability reasons: low psychological mechanism of self-esteem → rigid thinking.
2、? Growth thinking
Contrary to the thinking of rigid thinkers, growth thinkers believe that ability is constantly developed through learning, so their focus is not on proving themselves, but on developing themselves. They will not start to doubt and deny themselves because of failure or negative evaluation, but regard them as opportunities for self-improvement.
How to have growth thinking? I really believe that people's ability is developing dynamically, and we should re-examine setbacks and blows.