How Simple It Is To Use Neuroplasticity To Your Advantage
Remember the last time you vented?Remember the peak of frustration and energy?Maybe it was low energy and sad.Maybe you were just getting all your feelings out.
Let’s be clear about something:
Your brain is constantly making little electro-chemical connections among its cells. All day, it’s trying to get better at making those connections.Thought patterns are reflected in the brain this way—meaning that the more you complain, ruminate, or regret, the better you will be at it.Quick example:When you sit down to play piano the first time, you stink.Your cells haven’t made this circuit before.But when you do it over and over, it starts to become natural.You are literally doing something you couldn’t do before!
This is the power of neuroplasticity.
It’s a superpower.You are constantly getting better at whatever you’re doing right nowWatching TV, complaining, rehearsing, winning fake arguments in the shower, whatever!It’s up to you to control your output and habits.It’s up to you to regulate your emotions and audit your thoughts.And let’s be clear: there is a 0% return-on-investment for complaining and ruminating.You are the brain owner!Your brain and it’s mechanics are YOUR responsibility!
2 Minute Action:
When was the last time you reacted negatively to something?What would Gandhi say about that?What would the Pope or Rumi say?How else might you reframe this?Difficult people can be a growth opportunity.Difficult projects can be a learning opportunity.You have no control over the environment or what happens. You’re allowed to feel how you feel.You do have control over what you do next. You’re not allowed to act out or hurt others because of how you feel.Take 2 minutes to look again at the last time you complained about something. What can you get from this experience?If it was a crummy experience, you owe it to yourself to pull something positive out of it.
An Old-school Trick To Stay Focused Through The Hard Stuff
You can probably name a pretty decent number of movies that show “perseverance,” “fortitude,” or “determination.”Most of these movies represent challenges and obstacles in really obvious ways so viewers can relate quickly.
This means, adversity is usually represented in some physical way.
Sports and war movies lend themselves very well to this model.
The trouble is that most “hard stuff” in your life won’t be physical.
It will be social, or emotional.School did NOT prepare you for this.Specifically, this means dealing with difficult personalities, regulating your emotions, and knowing when to put yourself first versus when to put others first.None of this was part of your education—yet it’s necessary for success.So what are you going to do about it?
2 Minute Action:
Take 2 minutes to meditate this morning.Meditation can help train you to focus on what’s important and become more immune to distractions.Not only is this an ages old tactic, but there is more and more empirical evidence for this each yearThis could mean task distractions or it could mean emotional distractions.The skill of focus is pretty transferable.If you don’t know how to meditate or even know what that means, try calm.com, or the headspace app. These will help guide you.Everyone has 2 minutes.You don’t need an hour.You just need 2 minutes on this, over time.
Read This If You Feel Guilty Taking Breaks
You know the feeling.You should have been working.You might have a deadline, you might not, but you're somehow still just plain guilty.And I'm sure you've heard the pitch that "taking a break is good for productivity!"Just look at the Pomodoro technique, which advises 25-minute bursts of activity before taking 3-5 minute breaks.And sometimes that's true. Most people have about 3-4 hours of highly focused attention and energy before they get fatigued and need to reset. There is huge variance here, so don't accept this number as the gold standard.Over time, like training in a gym, you can improve your number.You've probably also read stats somewhere claiming that the human attention span is about 8 seconds (compared to the 9 seconds of a goldfish,) and that it's shrinking probably due to our use of smart devices.
A Brief Aside:
. . . Please check your sources. Most of these claims come from a report from the Consumer Insights Team from Microsoft Canada who surveyed ~2,000 people in 2015. This is not an empirically based study, it hasn't been replicated, and there is no other body of evidence in the field support this. Just a public service reminder that not everything you read on the internet is verified.
So here's the answer:
I'm not going to tell you the same B.S.:
- "Listen to what your body needs."
- "Breaks help increase productivity."
- "Stop feeling guilty because it's actually good for you."
No.Feel guilty.You're allowed to feel however you're going to feel. That's how feelings work and that's the punchline.It's only after you let yourself experience the feeling of guilt that you can 1) forgive yourself for not being perfect and 2) decide if you want to be present and deliberately experience your time off or get back in the saddle and push yourself.There's no right or wrong answer here.You do have to go through it, though.
2 Minute Action:
When was a time you recently felt guilty about something?Overeating? Taking a nap? Procrastinating?Now ask yourself this . . .
- What would happen if you didn't beat yourself up?
- What would you say to a friend or family member who was going through this?
- What might your best friend advise you to do?
Try using these questions "in the moment" and see if you can better regulate your emotion and get your head back in the game whether that means pushing your limits or getting an extra REM cycle.It's up to you and there's no wrong answer.You're just responsible for learning.