Limitless
- Author: Kwik, Jim
to separate thinking into six distinctly defined functions by progressively donning a series of metaphorical hats: You put on a white hat when you’re — loc: 3838
If our mindset is not aligned with our desires or goals, we will never achieve them. — loc: 249
The second secret to a limitless life is your motivation. Jim outlines three key elements to motivation. First, your purpose. The reason why matters. I want to age well and am committed to lifting weights and getting stronger even though it is not my favorite thing to do. The purpose supersedes the discomfort. — loc: 254
Limitless teaches us the five key methods to achieve whatever we want: Focus, Study, Memory Enhancement, Speed Reading, and Critical Thinking — loc: 262
Often when you put a label on someone or something, you create a limit—the label becomes the limitation. Adults have to be very careful with their external words because these quickly become a child’s internal words. — loc: 383
“No problem can be solved from the same level of consciousness that created it.” — loc: 466
What’s one of your dreams? One that is ever present, like a splinter in your brain? Imagine it in vivid detail. Visualize it. Feel it. Believe it. And work daily for it. — loc: 528
A limit in your Mindset—you entertain a low belief in yourself, your capabilities, what you deserve, or what is possible. A limit in your Motivation—you lack the drive, purpose, or energy to take action. A limit in your Methods—you were taught and are acting on a process that is not effective to create the results you desire. — loc: 558
Mindset (the WHAT): deeply held beliefs, attitudes, and assumptions we create about who we are, how the world works, what we are capable of and deserve, and what is possible. Motivation (the WHY): the purpose one has for taking action. The energy required for someone to behave in a particular way. Method (the HOW): a specific process for accomplishing something, especially an orderly, logical, or systematic way of instruction. — loc: 564
There is a growing body of evidence that suggests that if we never let our mind wander or be bored for a moment, we pay a price—poor memory, mental fog, and fatigue. — loc: 627
“Two out of three respondents associated information overload with tension with colleagues and loss of job satisfaction; 42 percent attributed ill-health to this stress, 61 percent said that they have to cancel social activities as a result of information overload and 60 percent that they are frequently too tired for leisure activities.” — loc: 630
“Faced with an onslaught of information and information channels, they have become unable to develop simple routines for managing information — loc: 633
“Asking the brain to shift attention from one activity to another causes the prefrontal cortex and striatum to burn up oxygenated glucose, the same fuel they need to stay on task,” notes neuroscientist Daniel J. — loc: 666
the reliance on technology to solve every question confuses people’s perception of their own knowledge and intelligence. — loc: 709
Why, then, would you want to turn this liberating skill over to a device? Think about it: How do you feel when someone tries to impose their thinking on you? If a family member, friend, or colleague came up to you and said, “Don’t think about this; here’s your opinion,” you’d try to get away from that person as soon as you possibly could. Yet, when we immediately reach for the Internet to provide us with information, we’re essentially inviting the same thing. — loc: 743
Like fire, technology has changed the course of human history. However, fire can cook your food or burn your home down—it’s all in how you use it. — loc: 766
The acronym FASTER stands for: Forget, Act, State, Teach, Enter, Review. — loc: 1009
The key to laser focus is to remove or forget that which distracts you. — loc: 1011
What we think we know about the topic can stand in the way of our ability to absorb new information. — loc: 1013
The second thing is to forget what’s not urgent or important. — loc: 1018
And finally, forget about your limitations. — loc: 1023
But learning is not a spectator sport. The human brain does not learn as much by consumption as it does by creation — loc: 1030
www.LimitlessBook.com/resources — loc: 1033
Remember, all learning is state-dependent. Consciously choose states of joy, fascination, and curiosity. — loc: 1048
want to cut your learning curve dramatically, learn with the intention of teaching the information to — loc: 1052
learn with the intention of teaching the information to someone else. — loc: 1053
You are better able to retain information by reviewing in multiple spread-out sessions. — loc: 1071
Someone who is constantly asking themselves how to get people to like them can never truly be their true self because they will always be molding themselves to the preferences of the people around them, even if they’re not aware of it. — loc: 1135
KWIK START What is one dominant question you ask yourself? Write it down. — loc: 1157
Because people typically don’t ask enough questions when they read, they compromise their focus, understanding, and retention. — loc: 1159
How can I use this? Why must I use this? When will I use this? — loc: 1164
How many of my perceived constraints are nothing more than LIEs and BS? — loc: 1199
When we take responsibility for something, we are imbued with great power to make things better. — loc: 1212
“If we get a handle on our icebergs, we gain an enormous amount of control over our feelings and our lives. Melt an iceberg and all the downstream events it causes get washed away as well.”2 — loc: 1333
There are multiple forms of genius. — loc: 1359
Maybe you aren’t the dynamo of Shakespeare or the blaze of Oprah, but there is some combination of genius inside of you that is either waiting to express itself or waiting to express itself more. The key is letting it free. — loc: 1381
There are clear connections between positive thinking and physical health. — loc: 1385
Meanwhile, the Mayo Clinic notes that “The positive thinking that usually comes with optimism is a key part of effective stress management. And effective stress management is associated with many health benefits.” They note that these benefits include: Increased life span Lower rates of depression Lower levels of distress Greater resistance to the common cold Better psychological and physical well-being Better cardiovascular health and reduced risk of death from cardiovascular disease Better coping skills during hardships and times of stress5 REFRAMING LIMITING — loc: 1387
So, how do you minimize limiting beliefs and develop a superhero mindset? To me, there are three keys. Key 1: Name Your Limiting Beliefs — loc: 1402
So, listen carefully every time you find yourself using phrases like “I can’t,” “I’m not,” or “I don’t.” You’re sending messages to yourself that are affecting how you think about your life in general, even if what you’re beating yourself up over is something specific and seemingly not important to how you define yourself. — loc: 1411
Key 2: Get to the Facts — loc: 1422
So, when you’re examining the facts behind your limiting beliefs, be sure to consider two things: whether there is in reality any evidence to prove that you are truly hampered in this area and whether even that evidence was tainted by the noise in your head. Key 3: Create a New Belief — loc: 1441
as long as you believe that your inner critic is the voice of the true you, the wisest you, it’s always going to guide you. — loc: 1455
The better you become at distinguishing this voice from the real you, the better you’ll be at preventing limiting beliefs from getting in your way. — loc: 1460
there’s lots of evidence to support the connection between mindset and accomplishment. — loc: 1464
If we let negative emotions (such as limiting beliefs) control us, we’re regularly operating in survival mode and therefore confined to a reduced range of possibilities. — loc: 1472
“when you are experiencing positive emotions like joy, contentment, and love, you will see more possibilities in your life.”7 What’s also essential to note is that the benefits of a positive mindset extend well beyond the experience of a positive emotion. Clear offers this example: A child who runs around outside, swinging on branches and playing with friends, develops the ability to move athletically (physical skills), the ability to play with others and communicate with a team (social skills), and the ability to explore and examine the world around them (creative skills). In this way, the positive emotions of play and joy prompt the child to build skills that are useful and valuable in everyday life. . . . The happiness that promoted the exploration and creation of new skills has long since ended, but the skills themselves live on.8 Fredrickson refers to this as the “broaden and build” theory because positive — loc: 1480
positive emotions broaden your sense of possibilities and open your mind, which in turn allows you to build new skills and resources that can provide value in other areas of your life. — loc: 1488
A child who runs around outside, swinging on branches and playing with friends, develops the ability to move athletically (physical skills), the ability to play with others and communicate with a team (social skills), and the ability to explore and examine the world around them (creative skills). In this way, the positive emotions of play and joy prompt the child to build skills that are useful and valuable in everyday life. . . . The happiness that promoted the exploration and creation of new skills has long since ended, but the skills themselves live on. — loc: 1483
positive emotions: (i) broaden people’s attention and thinking; (ii) undo lingering negative emotional arousal; (iii) fuel psychological resilience; (iv) build consequential personal resources; (v) trigger upward spirals towards greater well-being in the future; and (vi) seed human flourishing. The theory also carries an important prescriptive message. People should cultivate positive emotions in their own lives and in the lives of those around them, not just because doing so makes them feel good in the moment, but also because doing so transforms people for the better and sets them on paths toward flourishing and healthy longevity.9 — loc: 1491
LIE NO. 1: INTELLIGENCE IS FIXED — loc: 1520
Few of us consciously think about our restrictions or the restrictions we believe others have. — loc: 1532
It’s extremely difficult to accomplish something when you don’t believe it can be done in the first place. — loc: 1534
With the fixed mindset, things are the way they are—we are powerless to change them. With the growth mindset, we have the ability to improve anything. — loc: 1543
“A belief in inborn gifts and limits is much gentler on the psyche: The reason you aren’t a great opera singer is because you can’t be one. That’s simply the way you were wired. Thinking of talent as innate makes our world more manageable, more comfortable. It relieves a person of the burden of expectation.”8 Your intelligence is not only malleable but dependent on your ability to cultivate a growth mindset. — loc: 1569
This shift in language can be applied to anything you want to improve. — loc: 1575
a fixed mindset usually shows up in your language. Maybe you say to yourself, “I’m not good at reading.” This kind of statement implies that you believe this is a fixed situation and that your skills can’t be improved. Instead, try saying something like “This is something I’m not good at yet.” This shift in language can be applied to anything you want to improve. — loc: 1573
Here’s the truth: It’s not how smart you are; it’s how you are smart. There are multiple types of intelligence (more on this later). Like so many things, intelligence is a combination of attitudes and actions, and is dependent on context. New belief: Intelligence is fluid. — loc: 1577
LIE NO. 2: WE ONLY USE 10 PERCENT OF OUR BRAINS — loc: 1580
classroom, some of us heard it from a friend. Some of us heard it through the media—maybe a documentary, a TV show, or a movie. This myth is usually used in the context of highlighting longed-for possibilities: If only we could access the rest of our brains, what could we accomplish? The story has been traced to a number of different sources, but as so often happens in the shaping of public opinion, it’s likely built on by successive events. Some attribute it to author and philosopher William James, who wrote in The Energies of Men that “We are making use of only a small part of our — loc: 1581
New belief: I am learning to use my whole brain in the best way possible. — loc: 1621
Too many of us don’t come close to our capacities because we are too afraid of making a mistake. Instead of looking at mistakes as proof of failure, take them as proof that you are trying. — loc: 1640
asked themselves what they learned. Here’s the truth: Mistakes don’t mean failure. Mistakes are a sign that you are trying something new. You might think you have to be perfect, — loc: 1646
Mistakes don’t mean failure. Mistakes are a sign that you are trying something new. You might think you have to be perfect, but life is not about comparing yourself to anyone else; it’s about measuring yourself compared to who you were yesterday. When you learn from your mistakes, they have the power to turn you into something better than you were before. — loc: 1647
Also, remember that you are not your mistakes. Making a mistake doesn’t mean anything about you as a person. It’s easy to jump to the conclusion that you’re inherently worthless, but you make mistakes; mistakes don’t make you. Place them under your feet and use them as stepping stones to rise to the next level. It’s not how we make mistakes, but how we deal with them that defines us. — loc: 1650
New belief: There is no such thing as failure. Only failure to learn. — loc: 1653
Here’s the truth: Knowledge is not power. It only has the potential to be power. You can read this book and learn everything in it, but if you don’t take it and apply the knowledge, it will be useless. — loc: 1669
Don’t promise, prove. Your results will speak for themselves. New belief: Knowledge × Action = Power — loc: 1672
The key is taking small, simple steps. Think about a stonecutter. The stonecutter may sit there and hammer away at his block of stone for what feels like an eternity, making only small chips and dents here and there. But in one moment, the stone will crack open. Was it the one time that did it? No—it was all the sustained effort that prepared the stone to split. — loc: 1702
Approach your learning like a stonecutter. It will require you to cultivate patience, to have a positive attitude, and to be adaptive to your own needs. If you are the kind of learner who does best with a book in your hands, that’s fantastic. But if you already know that doesn’t work for you, why keep trying the same thing? Look for other ways to learn that do work for you. — loc: 1704
You must have the patience to consistently come back at it again and again. When you do, you will not only reap the rewards of your hard-earned knowledge, but you’ll be a better person — loc: 1708
Here’s the truth: Sometimes it is hard to learn new things. What’s more accurate is to understand that learning is a set of methods, a process that can certainly be easier when you know how to learn. New belief: When you learn new ways how to learn, the challenge of learning new things can be fun, easier, and more enjoyable. — loc: 1710
LIE NO. 6: THE CRITICISM OF OTHER PEOPLE MATTERS — loc: 1713
The biggest travesty in the world is people preventing and limiting themselves from expressing who they really are because they’re afraid of what other people think.” — loc: 1721
Part of being limitless is learning to let go of the fear of criticism from other people. — loc: 1731
Here’s the truth: Creating the life you want can be scary. But you know what’s scarier? Regret. One day we will take our final breaths and not one of other people’s opinions or your fears will matter. What will matter is how we lived. Don’t take criticism from someone you wouldn’t take advice from. People will doubt you and criticize you no matter what you do. You will never know your true potential until you break the unfair judgements you place on yourself. Don’t allow other people’s opinions and expectations to run or ruin your life. New belief: It’s not your job to like, love, or respect me. It’s mine. — loc: 1745
LIE NO. 7: GENIUS IS BORN — loc: 1750
Through deep practice, ignition, and master coaching, anyone can develop a talent so deep that it looks like genius. — loc: 1792
Here’s the truth: Genius leaves clues. There is always a method behind what looks like magic. New belief: Genius is not born; it’s made through deep practice. — loc: 1803
My friend, entrepreneur Tom Bilyeu, hates working out, but he has a clear and compelling reason to do so, so he does it every morning. I really don’t like taking cold showers, but I do it daily (I’ll explain why in Chapter 8). — loc: 1833
Here’s the formula: Motivation = Purpose × Energy × S3 — loc: 1839
How do certain defining phrases determine who you are? How do your values define you? What does your sense of purpose say about who you are? — loc: 1853
Start with Why by Simon Sinek, — loc: 1886
SMART goals. Yes, this is an acronym: S is for Specific: Your goal should be well defined. Don’t say you want to be rich; say you want to make a certain amount of money. M is for Measurable: If you can’t measure your goal, you can’t manage it. Getting fit isn’t measurable—running a six-minute mile is. A is for Actionable: You wouldn’t drive to a new town without asking for directions. Develop the action steps to achieve your goal. R is for Realistic: If you’re living in your parents’ basement, it’s hard to become a millionaire. Your goals should challenge and stretch you, but not so much that you give up on them. T is for Time-based: The phrase, “A goal is a dream with a deadline” comes to mind. Setting a time to complete your goal makes you that much more likely to reach it. — loc: 1896
To get your goals out of your head and into your hands, make sure they fit with your emotions—with your HEART: H is for Healthy: How can you make sure your goals support your greater well-being? Your goals should contribute to your mental, physical, and emotional health. E is for Enduring: Your goals should inspire and sustain you during the difficult times when you want to quit. A is for Alluring: You shouldn’t always have to push yourself to work on your goals. They should be so exciting, enticing, and engaging that you’re pulled toward them. R is for Relevant: Don’t set a goal without knowing why you’re setting it. Ideally, your goals should relate to a challenge you’re having, your life’s purpose, or your core values. T is for Truth: Don’t set a goal just because your neighbor is doing it or your parents expect it of you. Make sure your goal is something you want, something that remains true to you. If your goal isn’t true to you, you’re far more likely to procrastinate and sabotage yourself. — loc: 1905
Knowing your purpose in life helps you live with integrity. — loc: 1915
Your life purpose consists of the central motivating aims of your life—the reasons you get up in the morning. Purpose can guide life decisions, influence behavior, shape goals, offer a sense of direction, and create meaning. — loc: 1917
passion is what lights you up inside. — loc: 1936
Purpose is what you’re here to share with the world. It’s how you use your passion. — loc: 1939
They say the two most powerful words in the English language are the shortest: “I am.” Whatever you put after those two words determines your destiny. — loc: 1953
You can set up the most well-thought-out habits, but if your values are not in alignment with the ultimate goal, you’re not going to do it. — loc: 1972
When we’re unaware of our values and the values of the people closest to us, it creates a space for conflict to arise; — loc: 1981
Reasons that are tied to your purpose, identity, and values will sufficiently motivate you to act, — loc: 1991
Right now, stop and consider three reasons that you want to learn better. Your reasons should be concrete, — loc: 2006
big part of self-love is being protective of your time and energy. Setting boundaries around your time, emotions, mental health, and space is incredibly vital at any time, but especially when you don’t sleep. When you lack any necessary fuel, such as sleep or food, your resources aren’t as abundant as they are at other times, so protecting what you have becomes very important. — loc: 2010
Motivation comes from purpose, fully feeling and associating with the consequences of our actions (or inactions). — loc: 2022
If you’re trying to force motivation, but you haven’t addressed these invisible, limiting identities, you won’t get very far. When you feel stuck, come back to the way your goal fits into your values, and then ask yourself what needs to be brought back into alignment. — loc: 2050
Going back to the previous chapter’s list of the seven lies that hold you back, perhaps the eighth lie is that you have motivation —that you wake up and feel motivated every day. The reality is that you do motivation. Ultimately, motivation is a set of habits and routines, guided by your values and your identity, that you carry out every day. — loc: 2052
Write down a list of your most common “I am” statements. How do you feel about the ways in which these statements define you? Create a list of the things you value the most. Now prioritize that list and think about how this aligns with your definition of yourself. Get into the habit of asking the question “why” before you do anything. — loc: 2058
How do you make sure your brain is as healthy and energized as it can be? What should I make sure to have in my diet if I want my brain to be at its strongest? How do I consistently get a good night’s sleep? — loc: 2066
Here are my 10 recommendations for generating limitless brain energy. — loc: 2073
- A GOOD BRAIN DIET — loc: 2076
Since we know for sure that there’s a direct connection between a good diet and a healthy brain, it’s essential that you feed your brain with the best food nature has to offer. — loc: 2085
because there’s evidence to show that your brain runs very well with a little bit of dark chocolate in the mix. — loc: 2089
THE TOP 10 BRAIN FOODS Avocados: They provide monounsaturated fat, which helps to maintain healthy blood flow. Blueberries: They protect your brain from oxidative stress and reduce the effects of brain aging. There have also been studies that show they can help with memory. Broccoli: A great source of vitamin K, which is known to improve cognitive function and memory. Dark chocolate: This helps your focus and your concentration and stimulates endorphins. Chocolate also has flavonoids, which have been shown to improve cognitive function. The darker here the better, as the darkest chocolate has the least sugar, and we’ve already talked about how sugar is something to eat sparingly. Eggs: They provide memory-improving and brain-boosting choline. Green leafy vegetables: These are good sources of vitamin E, which reduces the effects of brain aging, and folate, which has been shown to improve memory. Salmon, Sardines, Caviar: They’re rich in omega-3 essential fatty acids, which help reduce the effects of brain aging. Turmeric: It helps reduce inflammation and boost antioxidant levels while also improving your brain’s oxygen intake. There’s also some indication that turmeric helps reduce cognitive decay. Walnuts: These nuts provide high levels of antioxidants and vitamin E that protect your neurons and protect against brain aging. They also contain high levels of zinc and magnesium, which are really good for your mood. Water: Your brain is about 80 percent water. Dehydration can cause brain fog, fatigue, and slower reaction and thinking speed. Studies show that well-hydrated people score better on brainpower tests. I — loc: 2094
Ingredients: 2-inch piece of ginger, peeled and cut into slices 2-inch piece of turmeric, peeled and cut into slices (note: this will stain, so watch clothes and countertops) 4 cups filtered water organic green tea (loose or plastic-free tea bags for 2 servings) ½ organic lemon, juiced Dash of black pepper Raw honey (optional) Place the turmeric, ginger, and water into a small saucepan. Bring to a slow simmer on medium-high heat. Add the green tea and simmer for at least 5 minutes. Remove from the heat. Add the lemon juice, dash of black pepper, and honey (if using). Strain and serve hot. Avoid eating for 20 minutes after drinking this tonic. — loc: 2114
MORNING MAGIC SMOOTHIE Serves 1 Ingredients: ½ cup frozen wild blueberries ½ cup chopped jicama (peel removed) Big handful of organic spinach (you can add more, too!) 2 tablespoons hemp seeds 1 teaspoon MCT oil 1 teaspoon organic spirulina powder ½ cup unsweetened coconut water ½ cup unsweetened almond milk Ice (optional) Add all ingredients to a blender, blend, and start your day with brain and body fuel! BRAIN BOOST SALAD Serves 2 For the salad: 2 cups organic arugula 2 cups organic spinach ¼ cup pomegranate seeds ¼ cup raw walnuts, chopped 1 avocado, sliced 4 organic eggs, boiled then sliced when cool (if vegan, replace eggs with 2 tablespoons hemp seeds and 1 tablespoon pumpkin seeds) For the dressing: 3 tablespoons raw apple cider vinegar ¼ cup extra virgin olive oil ½ lemon squeezed 1 tablespoon raw honey ¼ teaspoon Himalayan sea salt 2 tsp black sesame seeds (for garnish) Place all salad dressing ingredients (except sesame seeds) into a bowl or mixing container and blend/shake well. Set aside. Add the arugula, spinach, pomegranate seeds, and walnuts to a large salad bowl. Pour salad dressing on top of the salad and mix together. Transfer the mixed salad onto two plates. Top each salad with ½ sliced avocado and 2 sliced eggs. Garnish with sesame seeds. Enjoy! EASY ROASTED SALMON & BROCCOLI WITH SWISS CHARD Serves 2 Ingredients: 2 tablespoons of fresh lemon juice 2 teaspoon of chopped garlic 5 tablespoons extra virgin olive oil, divided 2 salmon fillets, preferably wild not farmed (4 to 6 ounces each) 2 to 4 slices of lemon 1 large head of organic broccoli, chopped into bite-sized florets (3 to 4 cups) 2 teaspoons Himalayan sea salt, divided 1 small shallot, finely chopped 1 small bunch organic Swiss chard or rainbow chard, finely chopped 1 teaspoon organic mustard seed powder Line a large sheet pan with parchment paper and preheat the oven to 400 degrees F. Mix the lemon juice, chopped garlic, and 2 tablespoons olive oil in a small bowl. Lay the salmon down in the middle of the sheet pan and pour the lemon–garlic–olive oil mixture on top of each fillet evenly. Then place the lemon slices on top of each fillet. Mix the broccoli florets, 2 tablespoons olive oil, and 1 teaspoon sea salt together in a large bowl. Place the mixture around each salmon fillet on the sheet pan. Place in the preheated oven and bake for 20 minutes. While the salmon and broccoli are baking, heat the remaining 1 tablespoon olive oil on low heat in a skillet. Add the chopped shallot, stirring often until clear and cooked. Add the Swiss chard with 2 tablespoons water to the skillet and cook for 3 to 5 minutes, stirring occasionally until the chard is softened. Remove from heat. Add the salmon, broccoli, and chard to two serving plates. Sprinkle the broccoli with mustard seed powder to boost anti-inflammatory benefits. Serve and enjoy! COCOA-CINNAMON-GINGER “HOT CHOCOLATE” Serves 2 Ingredients: 4 cups unsweetened almond or coconut milk 2-inch ginger piece, peeled and sliced lengthwise 3 tablespoons unsweetened raw organic cocoa powder 1 teaspoon organic cinnamon powder 1 to 2 tablespoons coconut sugar (sweeten as desired) ½ teaspoon vanilla extract Small pinch of sea salt 2 cinnamon sticks, as garnish Heat the almond milk and ginger slices in a medium saucepan over medium-high heat, stirring occasionally. Bring to a gentle simmer. Add the cocoa powder, cinnamon, coconut sugar, vanilla, and sea salt and whisk until dissolved. Bring to a gentle simmer once again before removing from the heat. Pour into two mugs, using a strainer to prevent the ginger from going into the cups. Add one cinnamon stick to each mug and enjoy! Note: This drink can be served cooled during the summer months. Also, if serving as a dessert, add one dollop of coconut cream and blend for a sweeter, frothier taste. — loc: 2126 NOTE: Recipes
- BRAIN NUTRIENTS — loc: 2185
For a list and links to my favorite brain supplements, go to www.LimitlessBook.com/resources. — loc: 2196
- EXERCISE — loc: 2198
10 minutes of aerobic exercise a day can have enormous benefits. — loc: 2207
Set your phone alarm to remind yourself to move for a few minutes every hour. — loc: 2210
patients eradicate their ANTs.”6 ANTs are “automatic negative thoughts” and, if you’re like most people, you place limitations on yourself in the form of these thoughts — loc: 2216
ANTs are “automatic negative thoughts” — loc: 2217
If you fight for your limitations, you get to keep them. If you regularly tell yourself that you can’t do something, or that you’re too old to do something, or that you don’t have the smarts to do something, you won’t do that thing. Only when you move on from this kind of destructive self-talk can you truly accomplish what you want to accomplish. KWIK — loc: 2222
- A CLEAN ENVIRONMENT — loc: 2227
- KILLING ANTS — loc: 2211
- A POSITIVE PEER GROUP — loc: 2239
A recent Temple University study showed that people (specifically teenagers in this study) act differently when they are alone than they do when they are with others. — loc: 2243
- BRAIN PROTECTION — loc: 2254
- NEW LEARNING — loc: 2260
Create an ongoing “To Learn” list. What are some things on that list? Write two down. 9. STRESS MANAGEMENT We all experience some level of stress in our everyday lives, sometimes — loc: 2267
- STRESS MANAGEMENT — loc: 2269
- SLEEP — loc: 2283
If you want better focus, you need to get good sleep. If you want to be a clearer thinker, you need to get good sleep. If you want to make better decisions or have a better memory, you need to get good sleep. — loc: 2284
sleep actually functions as a sort of laundry cycle for the brain, where during sleep, blood vessels (and lymphatic channels) in the brain hyperperfuse and flush out metabolic buildup from the day and remove neurotoxins and distribute components that enhance cellular repair.” — loc: 2299
Reid and others found that aerobic exercise had strong positive results on a group of participants who’d previously regularly encountered sleep problems. — loc: 2319
The benefits of meditation are numerous (and there are many, many books out there that detail them), including everything from boosting immune function to decreasing anxiety to actually increasing your gray matter. One of those many benefits is helping with insomnia. — loc: 2341
You’re not caught up in your thoughts, but you’re in a process of observing that you’re thinking. You begin to recognize that you can have control over your thoughts and that you can choose what you are thinking.” — loc: 2355
Zeigarnik effect—that uncompleted tasks created a level of tension that keeps that task at the front of our minds until it is completed. — loc: 2388
Feeling bad about your lack of progress is likely to make it more difficult for you to stop procrastinating. So, give yourself a break. Beating yourself up isn’t going to improve anything, and, since you’re reading this book now, you’re already taking steps to avoid procrastinating in the future. — loc: 2409
In my experience, the best way to deal with this is to find a way to break the task into bite-size pieces, which lead to habits that lead toward success. Circling back to the Zeigarnik effect, every time you complete one of these smaller tasks, you get to take that weight off your mind. And as each of these subtasks is finished, you’re that much closer to completing the task overall. — loc: 2411
Podcast guest Dr. B. J. Fogg, the founder and director of the Behavior Design Lab at Stanford University and the author of Tiny Habits, — loc: 2414
only three things can change a person’s behavior long term. One is to have an epiphany, — loc: 2416
everyone, but not necessarily feasible at any given time. The third is to, as Dr. Fogg puts it, “take baby steps.”3 I like the way this story illustrates the principle of small, simple steps: — loc: 2417
The third is to, as Dr. Fogg puts it, “take baby steps.”3 — loc: 2418
One is that they present you with something achievable—a win on the way to reaching the championship of getting this job done. The other is that they all put you in a situation where you’re likely to get even more accomplished. — loc: 2441
By breaking a task that you’re procrastinating about into smaller pieces, the path to getting it done becomes clear. — loc: 2445
The best way to deal with the tension between what you want and what you’ve done so far to achieve it is to remember what the Zeigarnik effect teaches us. You’re not going to be able to ease your mind about this task until you complete it, so get yourself moving toward completion. Start somewhere. Anywhere. Even if you don’t have the energy or the motivation to get the entire thing done, get started on getting it done. You’ll be thankful for the relief. — loc: 2446
Small simple steps repeated lead to habits. Our habits are a core part of who we are. — loc: 2452
Charles Duhigg in his best-selling book, The Power of Habit. — loc: 2462
James Clear, author of the best-selling book Atomic Habits, says, — loc: 2467
your brain is automating the solution to that problem. That’s what a habit is. It’s the solution to a recurring problem that you face throughout life, one that — loc: 2471
habit loop as having four components: a cue, a craving, a response, and a reward. — loc: 2474
cue is walking into the room and finding it dark. The craving is feeling that there would be some value in the room not being dark. The response is flipping on the light switch, and the reward is that the room is no longer dark. — loc: 2475
lives is a fundamental streamlining technique that we — loc: 2481
“It’s much easier to start doing something new than to stop doing something habitual without a replacement behavior. — loc: 2499
“For a target behavior to happen,” he notes, “a person must have sufficient motivation, sufficient ability, and an effective prompt. All three factors must be present at the same instant for the behavior to occur.” — loc: 2513
Fogg identifies three key motivators: — loc: 2520
when something is simple for us, we are considerably more likely to do it. He defines six categories of simplicity: — loc: 2532
Time: We only perceive something to be simple if we have the time available to perform the function. Money: Similarly, if something stretches our financial resources, we do not consider it simple. Physical effort: We consider things that are physically easy for us to be simple. Brain cycles: Simple things don’t tax our thinking, and we shy away from things that require us to think too hard. Social deviance: This goes back to the acceptance motivation. A simple act fits into societal norms. Nonroutine: How far something is out of one’s normal routine will define its level of simplicity. — loc: 2533
Prompts Finally, Fogg notes three types of prompts: Spark: A spark is a type of prompt that immediately leads to a form of motivation. For example, if opening your e-mail leads to a level of fear over what you might find there, you’re likely to adopt a habit that will change that fear. Facilitator: This type of prompt works when motivation is high, but ability is low. For example, if you want to use a certain kind of software on your computer but are tech-averse, a tool that makes that software easier for you to use is likely to cause you to adopt this behavior. Signal : In some cases, you’ll have both high motivation and high ability. The only other thing you need to make a behavior a habit is some kind of reminder or signal. If you love making brain smoothies, all you need is to walk into your kitchen in the morning and see the blender to prompt you to make one. — loc: 2540
KWIK START Can you identify the habits you want to break? What is that one habit that’s holding you back from doing other important things in your day? Write it down, then identify the prompts that trigger you to perform that habit. — loc: 2548
But how do you make something a habit? Just remember WIN: — loc: 2553
W is for Want: Make sure you really want it. — loc: 2554
I is for Innate: Does the new habit you’re trying to adopt align well with your innate abilities? — loc: 2557
N is for Now: Create a prompt for yourself that encourages you to perform the new habit now. — loc: 2560
He started reading books—the first being Mindset by Carol Dweck — loc: 2574
baroque music to pace his reading — loc: 2575
if you set up winning routines early in the day, you can benefit from what Tony Robbins calls “the science of momentum”: — loc: 2582
Let me walk you through a typical morning. — loc: 2588
mnemonic technique designed to help you do so. Just think of the word DREAMS: — loc: 2595
Many geniuses throughout history have regularly accessed and often gleaned their best ideas and made their greatest discoveries from their dreams. — loc: 2590
also have a glass of celery juice, — loc: 2610
Check in on your dreams before you get out of bed. There’s so much gold to mine here, so I strongly recommend that you not skip this step. Get yourself hydrated and oxygenated. Nourish yourself with some of the brain foods mentioned in this chapter. Set a plan for the day. — loc: 2630
KWIK START Create your new morning routine. Remember, it doesn’t have to be a lot. Even a simple three-step routine can help jump-start your morning. What are the three things you will always do when you first wake up to set up your day to win? Write them down. — loc: 2637
Bolster your understanding of the habit loop by thinking about the four components of some of your most common habits, like making your breakfast or taking the dog for a walk. What’s the cue, the craving, the response, and the reward for each of these? Spend a few minutes thinking about a habit that you’d love to replace with a more constructive one. Using the Fogg Behavioral Model, what new behavior can you adopt that fits neatly into the model? Walk yourself through the process of starting a valuable new habit using WIN. — loc: 2643
Why is flow so important to becoming limitless? How do I achieve a flow state? What are the key enemies of flow? — loc: 2651
Flow: The Psychology of Optimal Experience, psychologist Mihaly Csikszentmihalyi describes — loc: 2656
flow as “the state in which people are so involved in an activity that nothing else seems to matter; the experience itself is so enjoyable that people will do it even at great cost, for the sheer sake of doing it.” To Csikszentmihalyi, flow is an expression of “optimal experience.”1 — loc: 2657
Dr. Csikszentmihalyi describes flow as having eight characteristics:2 Absolute concentration Total focus on goals The sense that time is either speeding up or slowing down A feeling of reward from the experience A sense of effortlessness The experience is challenging, but not overly so Your actions almost seem to be happening on their own You feel comfort with what you are doing As — loc: 2660
the four stages of flow: — loc: 2688
Stage 1: Struggle — loc: 2689
Stage 2: Relaxation — loc: 2692
Stage 3: Flow — loc: 2695
Stage 4: Consolidation — loc: 2698
KWIK START Have you ever experienced the flow state? Where were you? What were you doing? How did it feel? What did you achieve at the end of it? Visualize that state. Even if you can’t visualize, imagine that you can. — loc: 2706
FINDING FLOW — loc: 2709
- Eliminate Distractions — loc: 2711
- Give Yourself Enough Time — loc: 2716
it takes about 15 minutes to achieve a flow state and that you don’t really hit your peak for closer to 45 minutes. — loc: 2717
It can take you up to 20 minutes to reconnect with what you’re doing after you’ve been distracted from doing it. — loc: 2712
Plan to set aside at least 90 minutes, and ideally a full two hours. — loc: 2718
- Do Something You Love — loc: 2719
- Have Clear Goals — loc: 2728
- Challenge Yourself . . . A Little — loc: 2736
Training yourself to achieve flow regularly and even in multiple sessions in the same day will have you performing like a superhero. — loc: 2745
Here are the four supervillains you need to keep at bay if your flow is going to thrive: — loc: 2747
- Multitasking — loc: 2748
The only way to vanquish the supervillain Multitask is to ignore him completely. — loc: 2752
- Stress — loc: 2754
Make your space impenetrable by outside stressors so you can concentrate completely on the task at hand. — loc: 2762
- Fear of Failure — loc: 2763
“Perfectionism reduces creativity and innovation,” — loc: 2764
Psychology Today. — loc: 2765
If you go into a task with the belief that you absolutely must perform this task perfectly and that failure will be devastating, you’re going to be so focused on not failing that you’ll never get into a state where you can truly excel. — loc: 2768
- Lack of Conviction — loc: 2773
ask yourself these questions: Do I have the necessary skills to do this? Do I have all the information I need to do this? Do I have enough passion for this project to do this? If the answer to any of these is no, set the task aside until you can answer each of these questions in the affirmative. But if the answer to all three of these questions is yes, take this supervillain down and get into the flow. — loc: 2779
The flow experience is one of the greatest highs any of us will ever experience. It is also fundamental to becoming limitless. — loc: 2782
Reflect on a few times you’ve been in the flow. What were you doing? What was consistent about those experiences? How can you get back there more often? Take out your calendar and find a spot in the next few days where you can carve out 90 minutes to two hours. This needs to be a time when you can free yourself of all distractions. Now, what are you going to do with that time to dramatically boost your productivity? How often do you go into a project with one of the supervillains we talked about in this chapter stalking you? What can you do right now to defeat that supervillain before going into your next project? — loc: 2784
In this section, you’re going to learn the science of accelerated learning and meta learning in five areas: focus, study, memory, speed reading, and thinking. — loc: 2806
What can I learn from what I’m like when I’m most focused? How can I increase my ability to concentrate? How do I limit my distractions and calm my busy mind? — loc: 2814
Interestingly, when we talk about someone being intelligent, we often call them “bright.” Going back to our magnifying glass analogy, maybe what we’re really saying isn’t that this person is much more intelligent than most other people; maybe that person is just more focused. — loc: 2826
Focus allows us to train our brain power on a particular task to burn through that task. It’s amazing what we can accomplish when we’re focused. — loc: 2829
KWIK START Rate your current level of concentration from 0 to 10. Now rate your desire to increase this level. Your concentration is like a muscle. You can train to become stronger with practice. — loc: 2832
concentration is a critical component of anything you want to accomplish. — loc: 2837
concentration is like a muscle that gets stronger the more you exercise it. “Concentration is something you can learn and something you can practice to get better at,” — loc: 2841
“I define concentration as my ability to keep my awareness on one thing for an extended period of time. Every time my concentration drifts, I use my will power to bring my awareness back.” — loc: 2846
To him, it isn’t your mind that’s moving; it’s your awareness. — loc: 2849
If you’re having a conversation with someone, make a concerted effort to pay attention to nothing other than that conversation. — loc: 2852
If you notice your awareness drifting away from the conversation, refocus your glowing ball of light. — loc: 2853
If you make the commitment to practice concentration an hour or so a day, it will soon become second nature. — loc: 2855
Whenever possible, try to do one thing at a time. — loc: 2856
multitasking is a grossly inefficient way to get anything done. — loc: 2857
Another key to boosting your concentration is de-cluttering your environment. — loc: 2861
physical clutter in your surroundings competes for your attention, which results in decreased performance and increased anxiety and stress levels. — loc: 2865
The Stress-Proof Brain. — loc: 2881
found that the anterior cingulate cortex (ACC), which is involved in focus, was smaller among the former group. Conversely, — loc: 2890
College London, compared the brains of heavy media multitaskers with those of light media multitaskers and found that the anterior cingulate cortex (ACC), which is involved in focus, was smaller among the former group. — loc: 2889
it takes an average of 23 minutes and 15 seconds to get back to the task.”8 That’s more than 20 minutes every time you’re distracted—and how often are you distracted every day? — loc: 2896
Tools like meditation, yoga, and certain martial arts can be tremendously valuable in helping you calm your busy mind. — loc: 2898
Three important ones are: 1. Breathe — loc: 2900
–7–8 Method. It works like this: Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of 4. Hold your breath for a count of 7. Exhale completely through your mouth, making a whoosh sound to a count of 8. — loc: 2902
- Do Something That Has Been Causing You Stress — loc: 2907
things weighing on our minds are going to continue weighing on our minds until we deal with them. — loc: 2909
KWIK START What is that one important thing that you’re avoiding that is affecting your focus? — loc: 2913
- Schedule Time for Distractions — loc: 2915
KWIK START Schedule your next distraction time. — loc: 2923
Unlimiting your focus is a key to unleashing your superpowers. When your mind is truly focused, when you’re completely throwing yourself at a task, you achieve at levels that are impossible when you’re distracted or divided in your thoughts. Before we move on from this chapter, let’s try a few things: Take a good look at your to-do list and identify the thing (or things) on it that is likely to invade your thoughts until you get it done. Formulate a plan for dealing with that task using some of the antiprocrastination tools you now have. Do something right now that changes your productivity environment so you can do a better job of staying on task. Practice a technique for calming your busy mind. — loc: 2925
I’m going to be a lifelong student, how can I optimize my study time? Is cramming the best way to learn something? How do I become a better note-taker? — loc: 2936
This scenario was so completely outlandish that I did the only thing I could do under the circumstances: I took the engagement. — loc: 2955
KWIK START Think about a topic or subject you’d like to learn this month. How would you go about studying this topic? What’s your current approach or process? — loc: 2970
there are four levels of competence or learning. The first, known as “unconscious incompetence,” is when you don’t know what you don’t know. — loc: 2973
“conscious incompetence,” you’re aware of what you don’t know. — loc: 2976
I would add a fifth level: true mastery. — loc: 2987
you’re going to approach your goal of being a limitless learner, you’re going to want to make study a part of your entire life. — loc: 2998
here are seven of my favorite simple habits to unlimit your studies. Habit 1: Employ Active Recall — loc: 3032
To employ active recall, do this: Review the material you are studying. Then close the book, turn off the video or lecture, and write down or recite everything you remember from what you just reviewed. Now, look at the material again. How much did you remember? — loc: 3040
Habit 2: Employ Spaced Repetition — loc: 3046
by strengthening the connections between nerve cells. By spacing the intervals out, you’re further exercising these connections each time. It produces long-term, durable — loc: 3053
material, focusing more heavily on information that you haven’t retained in the past, you’re using your brain to the best of its abilities. “Spaced repetition is simple but highly effective because it deliberately hacks the way your brain works,” agrees James Gupta, CEO of the online learning platform Synap. “It forces learning to be effortful and, like muscles, the brain responds to that stimulus by strengthening the connections between nerve cells. By — loc: 3050
By spacing the intervals out, you’re further exercising these connections each time. It produces long-term, durable retention of knowledge and, in my experience, once people start using it, they swear by it.”5 — loc: 3053
Spaced repetition seems to work most effectively when you can review the material at similar intervals. — loc: 3056
Habit 3: Manage the State You’re In — loc: 3060
Your posture also controls the state of your mind. Sit as if you’re about to learn the most crucial life-changing information. — loc: 3065
When you sit straight, it also facilitates breathing and the circulation of necessary oxygen to your brain and the rest of your body. — loc: 3067
the state you’re in when you perform any activity will have the greatest impact on your success. — loc: 3061
KWIK START While you are sitting in a chair, slump over, look down, take short breaths, and put a frown on your face. Do this now. How motivated do you feel to achieve success? How productive do you think you are in this state? This is the posture a lot of students take while studying. Is it any wonder they dislike studying and have to work hard to achieve bare minimum results? Now sit up straight and smile. How much better do you feel? — loc: 3069
Habit 4: Use Your Sense of Smell — loc: 3073
The scent of rosemary has been shown to improve memory. Peppermint and lemon promotes concentration. — loc: 3077
What this shows us is that smell is an enormously important, yet underused, memory tool. If a particular scent can rocket us back to our childhoods, a different scent can be used to accelerate our recall. — loc: 3083
Habit 5: Music for the Mind — loc: 3088
Baroque music seems to have some particularly valuable qualities. “Music stabilizes mental, physical and emotional rhythms to attain a state of deep concentration and focus in which large amounts of content information can be processed and learned,” — loc: 3094
Habit 6: Listen with Your Whole Brain — loc: 3103
There’s a very strong connection between listening and learning, and more than a quarter of us are auditory learners, meaning that the primary way in which we learn is through hearing something. — loc: 3105
The Plateau Effect. — loc: 3108
To help alleviate this problem, I’ve devised a tool that will help you listen with your whole brain. Just remember the acronym HEAR: — loc: 3117
H is for Halt: — loc: 3118
tune all of this out and to be completely present with whomever you’re listening to. Remember that listening involves more than just the words a person is saying; vocal inflection, body language, facial expressions, and more create additional context and provide additional information — loc: 3121
Remember that listening involves more than just the words a person is saying; vocal inflection, body language, facial expressions, and more create additional context and provide additional information. You can absorb all of this only if you halt everything else. — loc: 3122
E is for Empathy: — loc: 3124
Trying to understand where the speaker is coming from and why brings additional substance to what they might be saying and allows you to feel it from their perspective. — loc: 3126
A is for Anticipate: — loc: 3127
learning is state-dependent and that what you can learn from this speaker will become a long-term memory if you attach emotion to it. — loc: 3128
Your enthusiasm for what you’re hearing will greatly increase your potential of truly hearing it. — loc: 3129
Ask clarifying questions or maybe even for a point to be repeated. If you’re in the position to take notes, do so. And afterward, reflect on what the speaker said. Paraphrase it in your mind and imagine yourself teaching it to someone else. — loc: 3130
Habit 7: Take Note of Taking Notes — loc: 3133
The ultimate advantage of taking notes is that they customize the information you need to retain to your vocabulary and your mode of thinking. At their best, notes allow you to organize and process information in a way that makes it most likely that you can use this information afterward. — loc: 3135
First off, be sure that you understand the purpose for taking these notes. — loc: 3141
By being clear on your intention with your notes, you are able to distinguish between information that is relevant to you and information that is not. — loc: 3144
if you take notes with a goal in mind, every note you take will have relevance. — loc: 3148
Once you’re clear on your goals, take an active approach to note-taking. Listen with the intention of getting exactly what you need, and write your notes in ways that will benefit your recall later. — loc: 3149
Equally important is making sure that you use your own words wherever possible. — loc: 3152
When you use your own words in your notes, you begin to process the information, and that greatly enhances learning. — loc: 3158
We show that whereas taking more notes can be beneficial, laptop note takers’ tendency to transcribe lectures verbatim rather than processing information and reframing it in their own words is detrimental to learning.”12 — loc: 3165
Most importantly, make sure you are really listening. — loc: 3167
Take note of what’s being emphasized. Make sure you’re understanding the points the speaker is making and, if the opportunity is available, ask questions. — loc: 3169
While you’re taking notes, use a method that I call “capture and create.” On the left side of the paper, you’re capturing, you’re taking notes; on the right side, you’re creating, you’re making notes. You’re writing your impression of what you’re capturing. How can I use this? Why must I use this? When will I use this? — loc: 3171
After your note-taking session is over, review your notes immediately. — loc: 3174
If you want to make sure you’re always getting the most from your note-taking, remember the mnemonic TIP: T is for Think: — loc: 3178
I is for Identify: — loc: 3181
Before you begin any session where you’re going to be taking notes, think about what you’re hoping to retain most from this session. — loc: 3179
Listen carefully to the information being presented and identify what is most important in the context of your goal. — loc: 3181
P is for Prioritize: As you review your notes after the presentation, prioritize the information that is most valuable to you, perhaps adding additional notes as necessary to make the priority information clearer or making an outline to highlight key points. — loc: 3184
Find a music playlist that works for you. — loc: 3189
Try out your new note-taking tools. Maybe go through this chapter again and take notes about it. — loc: 3192
What can I do to improve my memory right away? How do I keep a big chunk of information in my memory? How can I easily access this information when I need it? — loc: 3198
Memory is arguably the most important part of the learning process. If you could not remember, then you could not learn anything. — loc: 3230
KWIK START How would you rate your memory right now? What aspects would you like to improve? Take our memory assessment at www.LimitlessBook.com/resources to understand more. — loc: 3240
Memory is arguably the most important part of the learning process. If you could not remember, then you could not learn anything. There is no knowledge without memory. But why do most people have less-than-ideal memory skills? I think it’s because of the wa — loc: 3230
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