Useful knowledge, methods and tips for life

Psychology

Nine signs of the healing process progress

Emotional Awareness: Acknowledging both negative and positive emotions as essential for overall well-being.

Boundaries: Improving the ability to express and maintain personal boundaries, which fosters healthier relationships.

Acceptance: Coming to terms with difficult experiences rather than suppressing them, which lessens their emotional impact.

Responsiveness vs. Reactivity: Moving from a survival mode of constant reaction to a more thoughtful and responsible response to situations.

Non-Linear Healing: Understanding that healing is not a straight path, with ups and downs being a normal part of the journey.

Stepping Out of Comfort Zones: Gaining confidence to face fears and take risks in various aspects of life.

Accepting Disappointments: Learning to handle disappointments in a healthy manner and recognizing their temporary nature.

Inner Peace: Achieving a sense of wholeness and forgiveness, leading to a more integrated self.

Welcoming Support: Recognizing the importance of accepting help and support from others, moving away from the isolation of self-sufficiency.

Confidence

Definition of Confidence: Confidence is a combination of self-esteem (believing in your worth and capability) and optimism about your abilities, which empowers you to face challenges.

Origins of Confidence:

Genetics: Innate traits and neurochemical balances can affect confidence levels.

Environment: Social treatment and pressures impact how we view ourselves.

Personal Choices: Our responses to challenges and setbacks, as well as the risks we take, significantly shape our confidence.

Practical Tips:

Quick Fixes: Visualizing success, listening to empowering music, or using positive self-talk can provide immediate confidence boosts.

Growth Mindset: Believing that abilities can be developed rather than being fixed can transform how you approach challenges. A growth mindset fosters resilience

and adaptability.

Embracing Failure: Accepting that failure is a part of growth helps build resilience. Learning from failures, like J.K. Rowling and the Wright Brothers, prepares you for future challenges.

Encouragement: The text emphasizes the importance of self-kindness when facing setbacks and encourages you to take on challenges with the mindset that every experience adds to your knowledge and understanding.

Highly sensitive person (HSP)

A highly sensitive person (HSP) is someone who possesses a heightened sensitivity to sensory input and emotional stimuli. This trait is rooted in the individual's nervous system, leading them to process information more deeply than others. About 15-20% of the population is considered highly sensitive, and while it can come with unique challenges, it also brings various advantages such as enhanced creativity, empathy, intuition, and resilience.

Key Characteristics of Highly Sensitive People:

Deep Processing: HSPs often reflect on experiences and feelings more intensely, allowing them to notice details others might overlook.

Emotional Reactivity: They may experience emotions more intensely, leading to deeper empathy for others.

Overstimulation: HSPs can become easily overwhelmed by sensory inputs, such as bright lights, loud noises, and strong smells, leading to a need for quiet time or

retreat.

Intuition: Many HSPs possess a strong sense of intuition, often understanding unspoken cues or feelings in social situations.

Sensitivity to Environment: They tend to be more affected by their surroundings, making a calming and organized environment essential for their well-being.

Benefits of Being Highly Sensitive:

Creativity: The deep processing of experiences can lead to innovative ideas and artistic expression.

Empathy: HSPs often relate to others’ emotions, making them supportive friends and partners.

Observational Skills: Their ability to notice details can be beneficial in various professions, particularly those requiring attention to nuance.

Challenges Faced by Highly Sensitive People:

Overwhelm: They may feel drained after social interactions or exposure to busy environments.

Difficulty Setting Boundaries: HSPs often struggle to communicate their needs or say no, leading to feelings of guilt or resentment.

Emotional Exhaustion: The intensity of their emotional experiences can lead to burnout if not managed properly.

Importance of Self-Care:

Self-care practices are crucial for HSPs to manage overwhelm and maintain emotional balance. Here are some self-care habits for highly sensitive individuals:

Retreat: Take time to withdraw into quiet spaces to recharge.

Healing Showers/Baths: Use water as a calming element to promote relaxation.

Gentle Exercise: Engage in low-impact activities that feel joyful and not depleting.

Declutter Your Space: Create a calm environment to reduce stress and overstimulation.

Kangaroo Care: Practice self-soothing through gentle touch or stretching.

Communicate Needs and Boundaries: Learn to express your needs clearly to others.

Schedule White Space: Incorporate breaks in your schedule to rest and regroup.

Prioritize Sleep: Focus on getting quality sleep to help manage stress levels.

Laziness

How to distinguish laziness from the need for rest:

Physical state:

Need for rest: You feel physical or mental fatigue, exhaustion, and after rest (even a short one), your energy returns and you're ready to act.

Laziness: You may not feel severely exhausted, but you’re still unwilling to do anything, even if you've had enough rest.

Feelings after completing a task:

Need for rest: After finishing work, you feel even more exhausted and need a break to recover.

Laziness: After pushing yourself to complete a task, you often feel relief and even satisfaction from having done it.

Level of motivation:

Need for rest: You want to complete the task, but your physical or emotional state prevents you, and you feel the need to pause to recover.

Laziness: You feel no inner motivation or interest in doing the task, even if you are physically able to work.

Response to stimuli:

Need for rest: You respond positively to the opportunity to rest and feel that a break is necessary to restore your energy.

Laziness: You postpone tasks without a clear reason and often replace them with less productive activities (procrastination).

Long-term impact:

Need for rest: After quality rest, you feel more energetic and capable of working more effectively.

Laziness: Even after long periods of inactivity, you may not feel a significant improvement in motivation or desire to work.

If you're unsure whether it's laziness or a genuine need for rest, try doing something small or starting with a minor task. If it's laziness, the process may awaken motivation. If it's fatigue, you'll continue to struggle, which is a sign you need more rest.

If you feel a constant need for rest while resting more than working, this may indicate several possible causes:

Emotional or mental exhaustion: Even if you're not physically overloaded, emotional or mental stress can cause a constant feeling of tiredness. If you frequently feel anxiety, tension, or frustration, this can drain your energy more than physical labor.

Unbalanced daily routine: If your rest becomes too long or chaotic, your body may become sluggish, making it even harder to get back to work. The more you rest, the harder it is to re-engage with tasks, creating a vicious cycle.

Lack of motivation: When your work or tasks don’t bring satisfaction or lack clear purpose, reluctance to do them can emerge. This may feel like fatigue, but it’s

actually an emotional reaction to dissatisfaction with your current activities.

Unrealistic expectations: You might expect excessive productivity or quick results from yourself. If you feel like you're not living up to your own standards, this can

cause feelings of frustration and further fatigue.

Becoming More Active and Confident in Achieving Your Goals:

Focus on Self-Awareness:

Continue working on recognizing your emotions, fears, and needs. This will help you understand what’s holding you back and find ways to overcome those barriers.

Goal Setting:

Clearly define short-term and long-term goals by breaking them down into smaller, achievable tasks. This reduces feelings of overwhelm and allows you to move forward gradually.

Building Determination:

Practice making decisions, even if they seem difficult. With each decision, you’ll strengthen your confidence in your own abilities.

Positive Environment:

Surround yourself with a supportive environment by connecting with people who appreciate your creativity and efforts. This will boost your motivation and selfconfidence.

Regular Rest:

Maintain a balance between work and rest to avoid burnout. Time spent on self-recovery will help you preserve energy and inspiration.

Acceptance of Change:

Learn to view change as a normal part of life rather than a threat. This will help you stay flexible and adapt more easily to new circumstances.

Creativity as a Path:

Incorporate creative projects into your life. They can be a source of inspiration and self-expression, and also strengthen your self-confidence.

Behavior Change Plan

What behavior do I want to change?

Clearly define the specific behavior you want to change and describe it in detail.

What will happen if I stop acting this way?

Consider the potential consequences of eliminating this behavior from your life and the lives of those around you.

What can I do to start preparing for change?

Identify the first steps to create favorable conditions for change. For example, gather information or find support.

What actions need to be taken for these changes to happen?

Create a step-by-step plan with realistic goals and tasks.

How can others help me change my behavior?

Identify who in your circle can offer support, advice, or motivation.

How will I know I am making progress?

Set clear indicators or signs of success that will help you track your achievements.

What should I do if I start slipping back?

Create an action plan for when you feel you're losing progress, to help you get back on track.

What can I do today to start changing my behavior?

Choose one simple, concrete step you can take immediately to begin the process of change.

Getting rid of a bad habit.

Habits emerge when you can't handle stress, tension, etc. The problem is that by reinforcing the habit, you're rewarding yourself for your difficult state because the habit gives you some relative pleasure. So, every time, you seem to reward yourself with pleasure, but in reality, it’s bad behavior.

The first step is to reward yourself only for good behavior.

Organizing Daily Life

Organizing the Workspace:

Engineers: Often have well-organized workspaces with tools and materials within easy reach. A good computer, strong internet connection, and properly configured software play an important role.

Artists: Their workspace can be more open but still structured. It’s important to have a separate area for art materials (paints, paper, brushes, etc.) and a place for

creativity.

Optimal Approach: Organize your workspace so it both inspires and functions well. Ensure all necessary tools and materials are easily accessible but not cluttering the space.

Time Allocation for Household Tasks:

Engineers: Often create systems to optimize household tasks by automating some duties or organizing them according to a schedule to minimize distractions from

work.

Artists: May have a more flexible schedule, but successful artists still set aside time for household chores to prevent them from piling up and interfering with the creative process.

Optimal Approach: Develop a household task system that won’t interfere with your work, whether creative or technical. For instance, allocate certain hours for

cleaning, cooking, or personal tasks so as not to interrupt your workflow throughout the day.

Physical Activity and Rest:

Engineers: Frequently incorporate physical exercises into their schedule to maintain health and improve mental performance. It’s also important to have time away from screens and computers.

Artists: Successful artists also recognize the importance of physical health for creativity. They may engage in sports or physical activities to keep their bodies in shape and give their brains a break.

Optimal Approach: Engage in regular physical activity or at least take time for walks outside. This will help maintain energy, creativity, and productivity.

Balanced Diet:

Engineers: Successful individuals in this field often pay attention to their diet to ensure enough energy and avoid fatigue. This may include healthy snacks during the workday or balanced meals.

Artists: It’s essential not only for physical health but also to support creative energy.

Optimal Approach: Pay attention to your diet, especially foods that boost energy and improve concentration. A balanced diet with vegetables, healthy fats, and

proteins can support your productivity throughout the day.

Space for Inspiration and Recovery:

Engineers: May have a space to unwind from work, engaging in hobbies or other interests. This could include watching movies or reading books for recovery.

Artists: Having a separate space for inspiration is crucial. This could be a room or area where they can relax, observe art, listen to music, or simply dream.

Optimal Approach: Define your place for restoration and inspiration. It could be a space with books, paintings, music, or a quiet spot to be alone with your thoughts.

Smart Combination of Work and Leisure:

Engineers: Set aside time for development, attend seminars, learn new technologies, but also allocate time for hobbies or socializing with friends.

Artists: May use leisure time to develop their imagination or gain new experiences, which can reflect in their creativity.

Optimal Approach: Combine work and leisure so that each area supports the other. Free time can serve not only for relaxation but also for discovering new ideas and sources of inspiration.

Creative Environment:

Engineers: Create environments that support their productivity, perhaps even through minimalism to avoid distractions.

Artists: Surround themselves with artistic objects or items that inspire them to stay in a creative flow.

Optimal Approach: Create an atmosphere that inspires you. This may include favorite paintings on the walls, background music, or simply a clean and pleasant space for work.

Technological Support:

Engineers: Use modern technologies to optimize both work and daily life (e.g., smart devices, time management apps).

Artists: They may use technology to create art or manage their projects (e.g., drawing apps, project organization tools).

Optimal Approach: Implement technology to simplify daily life and work. Use tools that help you stay organized and productive.

The Problem of Information Overload

Throughout evolution, our brain faced a challenge: it needed to process far more information than it could handle.

Attention became a key solution that allowed the brain to prioritize and focus on specific information.

Understanding Attention

Attention is typically associated with concentration, but its scope is much broader.

Attention is divided into three systems:

Focused Attention: Similar to a flashlight, this system narrows mental energy on specific stimuli, providing clear perception.

Alerting Attention: Similar to a spotlight, this system is broad and receptive, allowing one to notice many stimuli without focusing on any particular one.

Executive Control: Like a juggler, this system manages multiple goals and tasks, ensuring their alignment with broader objectives.

Training Attention

Mind-wandering is a natural phenomenon that often distracts from focus. To counteract this, the "Breathing Attention Practice" technique is recommended.

Steps for the Breathing Focus Practice

Preparation: Take a comfortable position and, if possible, close your eyes to minimize distractions.

Anchor Attention: Focus on the sensations from breathing, identifying what feels most prominent (e.g., the coolness of the air).

Directing Attention: Intentionally focus on your breathing without trying to control it.

Recognizing Mind-Wandering: If you notice your thoughts drifting, accept this as a normal phenomenon. Gently bring your attention back to the breath, treating it as part of the practice.

Repetition: Continue the cycle of focusing, noticing mind-wandering, and gently returning your attention to the breath.

Application Beyond Practice

Techniques learned from focusing on breath can be applied to everyday activities, using them as a mental exercise to improve concentration and manage attention.

Metaphors of Attention

Using metaphors like a flashlight and spotlight effectively explains the different mechanisms of attention and their application in daily life.

Concentration and Attention

Deep Breathing

Visualization (with closed eyes)

Development of Positive Thinking

⬥ Detailed planning

⬥ Avoidance of distractions

⬥ Work with frequent breaks

Memory

Repetition

Immediately

After 20-30 minutes

After 1 day

After 2-3 weeks

After 2-3 months

Techniques for Improving Memory

Read 10 times.

Say aloud 10 times.

Write it down twice.

Associations and Healthy Images

Memorize and read aloud.

Recall forgotten information.

Event of the day.

Intellectual games.

Change usual routes and movements.

Improving Memory without Extra Time

You can combine memory exercises with everyday tasks. Here are some ideas:

Memorizing Lists on the Go

When you go shopping, don’t write the shopping list down; try to memorize it.

While cooking, try to remember the recipe without looking at it.

Mnemonic Techniques in Everyday Life

Memorize phone numbers or addresses by using associations.

Create stories to better remember new terms or facts.

Recounting the Day's Events

Before sleep, try to recall all the events of the day in reverse order.

Mental Calculations

Count in your head, for example, while waiting for transport or walking.

Changing Routes and Routine

Change your usual routes to work or stores so your brain constantly adapts to new information.

Reading and Retelling

Read short articles or news and try to retell them to yourself or someone else without looking.

Learning Foreign Words

Learn 2-3 new words each day, for example, while brushing your teeth or having your morning coffee.

Repetition Intervals

1st: Immediately

2nd: After 10-20 minutes

3rd: After 1-2 hours

4th: After 6-8 hours

5th: The next day

Longer Intervals for Repetition

1st: Immediately / after 1 day

2nd: After 2-3 days

3rd: After 7 days

4th: After 14 days

5th: After 1 month

6th: After 3 months

7th: After 6 months or more

Mentally Healthy People

Emotional State of Mentally Healthy Individuals:

Mentally healthy people mostly experience positive emotions such as joy, love, gratitude, and inspiration.

They don’t just feel these emotions randomly — they consciously choose what’s best for themselves.

They welcome and are not afraid of positive emotions.

Example of Refusing Opportunity:

A client who spent 80% of her time worrying declined a free consultation because she couldn’t relax and accept a positive opportunity.

The Paradox of Rejecting Positive Emotions:

People often reject opportunities that lead to happiness due to fear or a habit of living in negative emotional states (anxiety, depression).

Psychological Issues and Emotions:

Those struggling with psychological issues are more prone to negative emotions, which makes it hard for them to adapt to positive experiences.

Difference Between Mentally Healthy and Unhealthy People:

Mentally healthy individuals see positive emotions as normal, whereas those with psychological difficulties mostly dwell in negativity, reinforcing their condition.

Discovering the True Self:

Every person has two selves: a true (healthy) self and a wounded self. The wounded self is the source of negative emotions (anger, depression), while the true self is connected to positive feelings like love.

Path to Mental Health:

It is crucial to become aware of your true self and define your primary positive emotion, while also acknowledging the wounded part that produces negativity.

Overcoming the Fear of Positive Emotions

Fear of Positive Feelings:

Fear of new positive emotions or a lack of self-confidence can stem from deep psychological trauma or maladaptive neuroplasticity.

The Need for Positive Thinking:

To change old habits and negative strategies, one must practice positive thinking, which helps develop new neuropsychological pathways.

Concrete Actions Toward Goals:

The author shares a personal example of achieving success (building a popular channel, forming relationships, growing professionally) by focusing on positive

thinking.

Creating a Clear Alternative:

In order to change old behavioral patterns, it’s essential to clearly envision your ultimate goal and focus on what brings you the most joy and inspiration.

When you know your goal, your mind begins actively seeking ways to achieve it.

Success Story:

Oksana, who initially had no background in psychology, became a successful supervisor through a clear vision and consistent effort.

The Role of a Clear Vision:

Having a concrete goal helps your mind detect relevant opportunities — much like how people notice certain objects or people more once they have a specific

intention (e.g., buying a car).

Practical Strategy for Mental Health Growth

1. Clear Formulation of Positive Goals

Be specific: whether your aim is to become a successful therapist, earn $5,000/month, have fulfilling relationships, or learn English, write it down.

Make your goals bold and clearly defined to give your brain a clear target.

2. Daily Practice: 10 Minutes of Positive Thinking

Spend at least 10 minutes each day writing down your dreams and desires.

This focuses attention on possibilities, activates neuroplasticity, and builds confidence and courage.

Example: If you’re anxious about visiting an orthodontist, visualize the situation going smoothly — this shifts your mindset toward a successful outcome.

3. Small Daily Steps Toward Big Goals

Positive thinking requires daily effort. Writing down your goals helps focus your mind on constructive actions.

Rather than imagining the worst-case scenario, you prepare yourself for the best and act accordingly.

Example: Instead of saying “I don’t know what I want,” write, “I want to discover my calling and feel confident in my path.”

4. Transformation Through the New Self

Positive thinking helps you release the limited, wounded version of yourself and strengthen a confident, empowered self.

Write down new traits you want to embody: courage, decisiveness, confidence — this builds inner strength.

Include self-reflection: identify emotions and beliefs that formed your old self, then define the qualities of your desired new self.

5. Change Through Neuroplasticity and Creativity

Positive thinking stimulates brain plasticity, enabling new connections linked to constructive beliefs and creativity.

Over time, you become more flexible, confident, and adaptive to challenges.

6. Technique for Building a “New Ego”

Gradually, this new version of yourself — your “new ego” — becomes more stable.

Example: Write down, “I am brave, full of energy, confident, and surrounded by good people.”

7. Restructuring Through Conscious Choice

This transformation must be intentional.

Instead of being governed by outdated fears or beliefs, actively choose new behaviors and patterns.

This process can be likened to the restructuring that may occur during psychedelic-assisted therapy (e.g., with psilocybin), but should be approached

responsibly and with professional support if explored.

The Emotional Tone Scale and Its Impact on Mental Health

Introduction:

The host explains the concept of the "emotional tone scale" as a tool for measuring and changing emotional states, similar to a thermometer for determining mood.

The Emotional Tone Scale:

At the center lies the emotional "zero," representing a state of apathy.

The higher part of the scale represents positive emotions:

First-order positive emotions: Joy, curiosity, love. These are simple but beneficial.

Second-order positive emotions: Gratitude, compassion, tenderness. These are more refined, calmer, and multidimensional.

Third-order positive emotions: Enthusiasm, excitement, inspiration. These can provide immense energy and help in extreme situations, such as in Viktor Frankl's case in a concentration camp.

Negative Emotions:

Irritation, anger, hatred – below zero.

Anxiety, fear, depression, sadness.

The worst state – apathy, which can lead to suicide.

Mental Health and Emotions:

Mentally healthy people spend most of their time in positive emotions (70-100% of the time).

A person who experiences more negative emotions has a chance of becoming mentally healthy if they understand the importance of avoiding negativity.

The problem with people experiencing anxiety or depression is that they often positively evaluate their negative emotions (anger, sadness, depression), which

can lead to a continuous state in these emotions.

Forming a Habit of Loving Negative Emotions:

Some people tend to stay in negative emotions, feeling "smarter" due to their ability to see the world "realistically."

Mentally healthy people do not enjoy staying in negative emotions and seek ways to exit them.

Practical Application of the Emotional Tone Scale:

It is important to explore what specifically raises your emotional tone. For example, after interacting with certain people or activities, you may feel joy or inspiration.

You should track your actions and situations that help elevate your emotional tone and do them regularly to maintain a positive state.

The host also emphasizes the importance of interacting with those who charge you with positive emotions.

Methods for Improving Emotional State:

You should always have a plan for raising your emotional tone when it drops. This may include physical exercises, interacting with positive people, participating in interesting events.

Simple positive thinking methods help you quickly return to a good emotional state.

The host gives examples of how positive thinking and planning can change a person's life.

The Importance of Emotional Hygiene and Interaction with Toxic People:

Negative emotions supported by toxic people or environments can significantly lower your emotional state.

It is important to pay attention to people who regularly lower your emotional tone and give them clear feedback on their behavior.

Toxic people manipulate emotions and use others to elevate their own emotional level.

Conclusion:

The host emphasizes the importance of being aware of one's own emotions and the ability to control the emotional state for achieving mental health and harmony in life.

Psychotherapy helps people transition from negative emotions to positive ones, but it is best when a person learns to manage their emotions independently, creating positive situations in their life.

Future Psychotherapy and Self-Love

Future psychotherapy consists of three main components: positive thinking, self-love, and schema therapy. This lecture focuses on self-love, its importance, and

methods for developing this quality.

Definition and Importance of Self-Love:

The lecturer shared his personal experience, describing how he began practicing self-love at the age of 32 after many years of self-denial and self-hatred.

The process started with small steps, gradually growing into a "bouquet" of self-love, which became the foundation for deeper relationships with others.

Self-Love Practice:

The first important step is to stop making negative statements about oneself. The lecturer compares self-relationship to that of a close person: you should not insult

yourself, but rather support, care for, and love yourself.

One must create a safe space for themselves, free from violence, where there is support and compassion.

First Exercise:

Prohibit yourself from insulting yourself with words. Imagine you are insulting someone you love. How would you react if someone did this? You should respond in the same way to any self-critical statements.

How Self-Love Changes One’s Relationship to Life:

The lecturer shared a moment when he began noticing the difference in how he treated his partner compared to himself. He began to put himself first, showing

himself the same care and attention that he gave to others.

Forms of Self-Love Manifestation:

Physical self-care: proper nutrition, exercise, rest.

Psychological self-care: accepting oneself, supporting oneself during difficulties.

Excluding violence from life, regardless of the circumstances.

Second Exercise: The Sacred Meaning of Self-Love:

Imagine yourself in a week, month, or year. Describe your ideal future "self," and then turn to this version of yourself for support, inspiration, or compassion.

This exercise helps build a connection with your future self and feel supported during difficult moments.

The Process of Developing Self-Love:

One must understand that self-love is not only an emotion but also a way of restoring inner harmony and continuity over time.

Creating a strong foundation of self-acceptance allows for a reconnection with oneself, the past, and the future.

Emotional Transformation:

Through regular exercises and practices, one can change their attitude towards themselves and life. Self-love becomes the key to emotional independence and inner peace.

Conclusion:

The importance of continuing self-love practices, creating your own mantra or special words that define your true "self."

This will allow you to always stay in harmony with yourself and live without losing yourself in difficult situations.

Meaning Fatigue (Existential Boredom)

Even when you’re engaged in something you love, you might feel a sense of emptiness if you focus too much on achieving a "higher purpose."

Try to relieve the pressure of meaning. Allow yourself to approach work or study not as an obligation, but as a game, an experiment, or an experience without a

specific outcome.

Ask yourself: Is there something in your work that still sparks pure curiosity, without being tied to goals?

Hyperanalysis as a Brake

Excessive self-analysis can create a vicious cycle: you’re constantly looking for “what’s wrong” instead of just acting.

Practice mindless action: Set aside a specific time for work without thinking and analyzing. Just do the task mechanically, without assessing its meaning or quality.

This will help "reset" your brain.

Boredom as a Signal to Play with Fears

Part of your boredom may be triggered by hidden fears or perfectionism. For example:

Fear of not achieving perfect results.

Feeling like you’re not fully utilizing your potential.

Try allowing yourself to do the task “badly,” purposely lowering the quality standards.

Physical State of the Brain

Even in optimal learning conditions, boredom can arise due to biological reasons:

Monotony reduces dopamine levels.

Sedentary work worsens blood circulation and brain productivity.

Solutions:

Change your pace (e.g., study standing or while moving).

Incorporate cardio training to stimulate brain activity.

Checking Internal Expectations

Sometimes, boredom occurs because reality doesn’t match our idealized expectations.

Do you have subconscious expectations that learning must always be interesting?

Try accepting that boring periods are a natural part of the process.

New Learning Format

If deep immersion still feels boring:

Start teaching others or recording material as if you were the instructor. This will make you look at the material from a new perspective.

Prepare a public project (e.g., a blog or a small presentation) on the topic you’re studying.

Paradoxical Strategy: Let Boredom Be

Try not to fight boredom, but embrace it as an experience.

Ask yourself: What feelings does this boredom evoke?

What does it suggest about your current needs?

The Effect of a New Start

If learning has become monotonous, create an artificial "new beginning":

Come up with a new way to structure tasks.

Formulate a new project or topic, even if it partially overlaps with the current one.

9. Changing Strategy Without Changing Activity

If a complete change in activity is not possible or desirable, try:

Radically changing your approach to study or work (e.g., switch from theory to practice, from individual work to team-based).

Create a “product” from the knowledge you gain (e.g., a prototype, model, or program).

Communication

For social anxiety

Breathing

Preparation

Muscle relaxation

Practice

Meditation

Gradual exposure

For improving communication skills

Listen attentively: Pay attention to what your conversation partner is saying and show that you value their opinion.

Ask questions: Try to ask open-ended questions that stimulate discussion and deepen the conversation.

Use non-verbal cues: Learn to use facial expressions, gestures, and tone of voice to maintain positive and empathetic communication.

Develop empathy: Practice compassion and understanding of others' feelings and perspectives.

Cultivate clarity and specificity: Express your thoughts and ideas clearly and specifically, avoiding long monologues or confusing statements.

Practice active communication: Engage with your conversation partner actively, showing interest and understanding.

Familiarize yourself with different communication styles: Broaden your knowledge of various communication styles for better understanding and effective interaction with your conversation partners.

Respect personal boundaries: Be mindful of your conversation partner's personal boundaries and honor them, avoiding intrusion into private space or discussing

inappropriate topics.

An indicator of good relationships is the gradual fading of negative emotions.

Support

Empathy

Care

Attention

Interest

Enthusiasm removes low self-esteem

Gratitude removes feelings of guilt

Practical Tips to Overcome Shyness

Improve Posture: Stand tall and confident.

Use Open Body Language: Create an inviting presence.

Maintain Eye Contact: Establish connection with your audience.

Vocal Techniques:

Speak with volume (aim for a 5-6 out of 10).

End sentences with a lower pitch to assert confidence.

Use pauses to enhance your message.

Adopt a Curious Mindset: Focus on the person you’re speaking to, asking questions to shift attention away from yourself.

Elaborate on Your Replies: Share more about your experiences to invite further conversation.

Have Stories Ready: Build rapport through storytelling and document your experiences.

For the development of communication skills

according to Marsha Linehan's methodology, which can be applied in real-life situations:

1. Active Listening

Practical tip: When the conversation partner is speaking, focus entirely on them. Put your phone aside, avoid distractions, and try to listen without interrupting.

Step-by-step action:

Look into their eyes.

Nod your head or use short phrases like "I understand," "Yes," "Interesting."

After the person finishes, paraphrase what they said to check if you understood correctly (e.g., "So, you want to say…?").

2. Empathy

Practical tip: Approach your conversation partner with attention and compassion. Try to imagine yourself in their place.

Step-by-step action:

When someone shares emotions, stop yourself from judging or advising and just listen.

You might say: "That must have been very hard for you" or "I understand how difficult this could be."

If you sense the other person’s emotions, acknowledge them (e.g., "You seem upset, is everything okay?").

3. Feedback

Practical tip: Provide feedback to show you were listening carefully and to help the person better understand your point of view.

Step-by-step action:

After the conversation, clearly formulate your opinion: "I think you’re doing the right thing, but maybe we can try…".

If necessary, give constructive criticism: "I understood your arguments, but it would be helpful if we added a few more details."

4. Emotional Management

Practical tip: When you feel emotions starting to take over, pause to gather yourself.

Step-by-step action:

Take a deep breath and pause before responding.

Use phrases that help maintain calm: "I need a few minutes to think" or "Let's discuss this calmly."

Identify your emotions: "I feel frustrated/upset because…"

5. Clarity and Precision

Practical tip: Write or speak so that your messages are clear and unambiguous.

Step-by-step action:

Avoid overly complex sentences or words.

Instead of saying, "This might be a little difficult," say "I think we need to do the following…"

If necessary, list steps or key points ("First, we need to…", "Second…").

6. Adaptation to the Conversation Partner

Practical tip: Understand who your conversation partner is and adjust your communication style.

Step-by-step action:

If the person values specifics, provide exact facts and figures.

If the person tends to communicate emotionally, ask about their feelings or impressions.

Pay attention to non-verbal signals from your partner: are they comfortable, or do they need more support?

7. Conflict Resolution

Practical tip: Resolve conflicts promptly through open and honest communication.

Step-by-step action:

Try to remain calm and avoid reacting aggressively.

Use "I-statements," for example: "I feel that we can solve this problem together" instead of "You’re always wrong."

Look for a compromise and a common solution.

8. Non-Verbal Communication

Practical tip: Pay attention to body language and tone, both yours and your conversation partner's.

Step-by-step action:

Watch your posture: sit upright, don’t cross your arms; this shows openness.

Avoid overly fast or sharp movements.

When the conversation partner is saying something important, don't look away, as it might give the impression that you're not interested.

Marsha Linehan's methodology, particularly its techniques, is often used in Dialectical Behavioral Therapy (DBT), which aims to help people with emotional instability, especially those with Borderline Personality Disorder. One of the key components of this therapy is the development of effective communication skills and the expression of one's thoughts, which promotes improved interpersonal relationships and inner calm.

Here are some principles and approaches for expressing your opinion using Linehan's methodology:

The "DEAR MAN" method (especially useful for expressing one's thoughts, wishes, or needs):

D (Describe) — describe the situation without judgments or evaluations. For example: "When I see that you don’t respond to my messages…"

E (Express) — express your feelings or emotions. "I feel unimportant and anxious when I don’t get a response."

A (Assert) — clearly state your wishes or demands. "It’s important to me that you respond to my messages on time."

R (Reinforce) — explain why this is important for you. "It helps me feel more confident and calm."

M (Mindful) — be attentive and maintain focus on the situation, without distractions or attacks. Listen and understand what is happening.

A (Appear Confident) — appear confident, even if you feel unsure inside. Maintain an open and calm posture.

N (Negotiate) — be ready for compromise and find a solution that works for both parties.

"FAST" — principles for maintaining self-respect:

F (Fair) — be fair to yourself and others.

A (Apologies) — don’t apologize unnecessarily. You have the right to your own opinion.

S (Stick to your values) — stay true to your values, even if your belief or opinion differs from others.

T (Truthful) — be honest and open in your statements, without manipulating facts or the situation.

Active listening

is a crucial part of dialogue. Instead of just expressing your thoughts, you must be able to listen and show that you understand your conversation partner. This fosters mutual respect and allows you to better express your point of view.

The "Stop" and "Calm" practice — before expressing your opinion, give yourself a pause to feel what you want to say and why it's important. A calm and thoughtful

expression of your opinion helps avoid emotional outbursts that may create conflicts.

Emotion regulation practice — before expressing your opinion, it’s important to recognize and control your own emotions. This allows you to speak more clearly and constructively without letting emotions interfere with the exchange of ideas.

How to effectively express your opinion in a public or societal context when you want to share your views on a particular event or work. This can also be applied in

the context of Marsha Linehan’s methodology, as it includes not only expressing personal needs but also developing the ability for clear, constructive communication in a broader context.

Here’s how this can be done using Dialectical Behavioral Therapy approaches and self-expression techniques:

1. Recognizing Your Thoughts and Emotions

Before expressing your opinion about an event or work, it's important to clearly understand your emotions and beliefs. Often, we can react emotionally to

events without always realizing what in the event triggers those emotions.

Technique: "Diagnosing Feelings" — ask yourself: "What specifically in this situation triggers my emotions?"

This reflection helps you formulate your opinion more clearly and avoid emotional outbursts in conversation.

2. "DEAR MAN" Method for Expressing Your Opinion Publicly

While this method is often used for communicating needs in relationships, it can also be useful for expressing your opinion publicly (e.g., on social or

cultural events):

D (Describe) — objectively describe the event or work you want to express your opinion about. For example: "I read an article about the recent elections..."

E (Express) — share your emotions or reactions to the event. "I feel disappointed because it seems that..."

A (Assert) — clearly state your point of view or position. "I believe society needs to change its approach to..."

R (Reinforce) — explain why it’s important to change the approach or why your point of view is important. "It’s important because..."

M (Mindful) — stay mindful of the reactions of others, listen to them, and don’t get distracted by emotional outbursts.

A (Appear Confident) — express your opinion confidently, even if it’s difficult.

N (Negotiate) — be open to discussion to find common ground if necessary.

3. Active Listening and Considering Other Perspectives

An important aspect of self-expression is not only sharing your opinion but also hearing others, understanding their point of view, even if it differs from

yours. When expressing your opinion about an event or work, it's important to show openness to others to create constructive dialogue.

Technique: "Acknowledging the Other’s Point of View" — when sharing your opinion, also listen carefully to others and express respect for their experiences and beliefs. "I understand why you think that, but..."

4. Using "I" Statements to Avoid Conflicts

It’s important to express your opinion in a way that avoids conflicts with others. Use "I" statements instead of "you" statements, which may sound accusatory.

For example, instead of saying: "You misunderstood this situation," say: "I perceive this situation differently..."

5. Maintaining Flexibility and Respect for Others

In public discussions, there can be different opinions and beliefs. It’s important to stay open and flexible in conversations, even if your point of view differs

from others.

Technique: "Balance between firm boundaries and flexibility" — be confident in your position but willing to listen to others and, if necessary, change your opinion based on their arguments.

6. Work on Inner Calm and Self-Definition

If you want to express your opinion about a sensitive or controversial event, it's important to stay calm and not let emotions take control. Practice selfregulation

techniques to maintain clarity and logic while expressing your beliefs.

Technique: "Pause before responding" — give yourself a few seconds before replying to assess the situation and think about the most constructive way to

express your opinion.

7. Self-Expression through Creativity

If your opinion concerns a work or cultural phenomenon, you can use creative ways to express yourself: writing articles, poems, blogs, videos, or other forms to convey your message. This allows you to express your opinion in a more visual or emotionally charged way, increasing the likelihood that your point of view will be heard.

When expressing your opinion in society, it's important to combine clarity, confidence, and openness to discussion to ensure your ideas are understood

and respected by others and that your communication fosters healthy interactions.

Approaches for Effectively Managing Conflicts

1. Self-Regulation of Emotions Before and During Conflict

Calm your emotional state: Before responding, use emotion-regulation techniques, such as deep breathing or a pause, to avoid impulsive reactions.

"STOP" Technique (Stop, Think):

S (Stop): Stop before you act.

T (Take a step back): Step back to give yourself space to think.

O (Observe): View the situation from the outside: what is happening? Why does it trigger your emotions?

P (Proceed mindfully): Continue acting mindfully, not impulsively.

2. Using the "DEAR MAN" Technique

This technique helps communicate clearly while maintaining confidence and respect for the other party:

D (Describe): Describe the situation objectively. Avoid accusations or criticism. For example: "When

Work process/ Education

Bringing Ideas to Life

Write down your ideas: Don’t dismiss any idea. Write them down in a notebook or an app for storing ideas. This will help you save them for the future, when you may have more time or resources for implementation.

Choose the most important ones: Try to identify which ideas are the most important or interesting to you. Then, focus your attention and effort on those, starting with the highest priority.

Create an action plan: Develop a concrete action plan for each idea by defining the steps needed for implementation. This can help break large projects into smaller, manageable tasks.

Focus on finishing projects: Try to complete one project before starting another. This will help you avoid feeling scattered and reduce the sense of failure from

unfinished tasks.

Set aside time for reflection: Regularly set aside time to review your ideas and projects. Choose the ones that are still relevant or interesting to you, and let go of

those that have lost their relevance or no longer inspire you.

Learn to make decisions: Deciding what’s worth working on and what’s not can be difficult, but it’s an essential skill that can be developed.

When You Get Distracted

Write down distracting thoughts: If distracting thoughts or ideas come up, jot them down in a notebook or a digital note. This allows you to give them attention later while staying focused on your current task.

Take a short break: Sometimes a short break can help you refocus. Step to a window, take a few deep breaths, stretch your neck, or simply stand up from your chair for a few minutes.

Change your environment: A change of scenery can help. Try sitting at a different desk or just walk over to the window and look outside for a moment.

Visualize the task: Imagine yourself completing the current task and the benefits it will bring. This can help build motivation and sharpen your focus.

Use stress management techniques: If distractions are caused by stress or anxiety, try a brief relaxation technique like deep breathing or mindfulness.

Review your plan: If you're getting distracted, it might help to revisit your to-do list or schedule. Look at what you’ve already completed and what’s left. This can

inspire you to continue working.

Believe in your work: Remind yourself why you’re doing what you’re doing. Belief in your purpose can be a strong source of motivation. Think about the value of your work and how it impacts you and those around you.

This can help you stay focused on your goals and complete tasks more effectively.

On Professionalism

At the core of expertise lies recognizability.

Recognition is formed through gaining experience — becoming familiar with probabilities.

It is also important to note that memorizing probabilities is more effective when done through grouping.

The Process of Gaining Experience:

Numerous attempts with feedback (preferably immediate).

A valid environment — stable and at least partially predictable.

Regular feedback is essential.

To improve, it’s important to gradually increase complexity.

Conscious learning leads to better quality results.

Over time, a learned skill may become part of an automatic system, and from that point, improvements must be introduced, as progress tends to stall

otherwise.

Concept of flow

Two Neural Networks: The idea that we engage different neural networks when learning or performing tasks. Initially, we focus on the task (task-positive network) but may get frustrated when we can't grasp it. Stepping away (default mode network) allows for subconscious processing, leading to breakthroughs.

Focus and Diffuse Modes: Learning often requires switching between focused attention and a relaxed state, where new insights can emerge. This dual approach is essential across various disciplines, from math to sports.

Neural Chunks: As we practice, we create "neural chunks," or well-practiced patterns of thought and action, which simplify complex tasks. This concept is illustrated through examples like backing up a car or solving mathematical problems.

Practice Techniques: Effective learning involves not just repetition but interleaving different techniques and gradually building complexity, much like mastering a song through repeated practice.

Flow State: Flow is described as a state of "effortless effort," where time seems to distort, and we become fully absorbed in an activity. It involves a balance between

the challenge of the task and our skill level.

Flow Triggers: The 22 identified flow triggers:

1. Psychological Triggers (Individual-Level)

These relate to how we focus and manage our inner experience:

1. Clear Goals – Know exactly what you're doing and why.

2. Immediate Feedback – Continuous, direct feedback helps you adjust and stay on track.

3. Challenge–Skills Balance – The task should slightly stretch your skills, not overwhelm or bore you.

4. Concentration – Deep, undistracted focus is essential.

5. Sense of Control – Feeling in charge of your actions boosts flow.

6. Intrinsic Motivation – You're doing the task for its own sake, not external rewards.

7. Pattern Recognition – Recognizing connections or solutions triggers insight and momentum.

8. Risk – Physical, emotional, or social risk heightens focus and arousal.

2. Environmental Triggers

These are external conditions that set the stage for flow:

9. High Consequences – Real stakes push you to fully engage.

10. Rich Environment – Novelty, unpredictability, and complexity fuel attention.

11. Deep Embodiment – Physical interaction with the environment enhances immersion (e.g., in sports, arts, etc.).

3. Social Triggers

These occur in group settings and are essential for collective flow:

12. Shared Goals – Everyone works toward the same outcome.

13. Close Listening – Full presence and attention to others’ input.

14. Yes, And… – Accept and build on each other’s ideas (from improv theater).

15. Equal Participation – No one dominates or disengages.

16. Familiarity – Trust and understanding among group members.

17. Communication – Open, honest, and rapid feedback loops.

18. Risk – Shared vulnerability enhances group connection.

4. Creative/Neurobiological Triggers

These increase the likelihood of insights and flow breakthroughs:

19. Novelty – New experiences spark dopamine and curiosity.

20. Complexity – Rich, multifaceted environments stimulate problem-solving.

21. Unpredictability – Keeps you alert and engaged.

22. Storytelling – Narratives help our brains make sense of chaos, aiding immersion.

These triggers enhance focus and attention, making it easier to enter a flow state.

Dopamine and Motivation: Dopamine plays a crucial role in driving focus and motivation. Experiences that generate novelty, unpredictability, and risk can enhance dopamine levels, leading to a more engaged learning process.

Intrinsic Motivators: The sequence of motivation moves from curiosity to passion, purpose, autonomy, and mastery. This framework highlights how each motivator builds upon the last to foster peak performance.

Group Flow: Flow isn't just an individual experience; teams can also achieve a collective flow state, enhancing group performance.

Universal Capability: The passage underscores that all humans (and many mammals) are capable of experiencing flow, suggesting a profound potential for peak performance and creativity.

Building Confidence at Work

Acknowledge Your Feelings: It’s normal to feel inadequate at times, especially if you don’t understand something on the first try. Recognize that feeling "dumb" is

often just a thought.

Ask Questions: Don’t hesitate to ask for clarification when you don’t understand something. It’s better to seek help than to pretend you know, which can lead to

mistakes and increased anxiety.

Communicate Openly: Be upfront with colleagues or supervisors if you need more explanation. Use phrases like, “Could you please explain that again?” or “I need to take notes; could you slow down?”

Flatter and Engage: Compliment your coworkers on their expertise to create a more comfortable dialogue. This can encourage them to take the time to explain things more clearly.

Take Notes or Record: If allowed, record explanations or take thorough notes to review later. This helps you focus on understanding in the moment rather than

worrying about missing details.

Reframe Your Thoughts: Shift your perspective from “I’m dumb” to “I’m learning” or “I need more time to understand this.” This change in mindset can significantly

impact your confidence.

Understand Mistakes are Part of Learning: Making mistakes doesn’t mean you’re dumb; it’s part of the process. Accepting this can help you move forward without

the fear of failure.

Know Your Strengths: Everyone has areas where they excel and areas where they struggle. Recognize your own strengths and accept your weaknesses without

labeling yourself negatively.

Seek the Right Environment: If you’re in a place where questions aren’t welcomed or patience is lacking, consider whether that environment is right for you.

Confidence is a Skill: Building confidence takes practice. The more you ask questions and seek clarity, the more comfortable you’ll become in your role.

For good performance of work:

What am I going to do?

How am I going to do it?

What are my assumptions?

What if my assumptions are wrong?

What will I have to reconsider if my assumptions turn out to be wrong?

Reconfiguration

Goal setting

The process of focusing

The 20-Minute Rule

If you spend 20 minutes a day on exercise, you don't need to worry about your health.

If you spend 20 minutes a day cleaning your home, you don't need to worry about mess.

If you spend 20 minutes a day improving your concentration, you don't need to worry about creative blocks.

If you find 20 minutes a day to listen to your partner, you don't need to worry about relationship problems.

If you spend 20 minutes a day building a source of income, you don't need to worry about your financial well-being.

If you allocate 20 minutes a day for rest, you don't need to worry about fatigue.

If you read a useful book for 20 minutes a day, you don't need to worry about how to become an expert.

Understanding Procrastination

Distinction from Time Management:

Procrastination involves avoiding tasks for no valid reason, despite anticipating negative consequences, while responsible time management involves prioritizing

tasks.

Emotional Response:

Procrastination often stems from fear and stress, triggered by the perception of a task as threatening. The brain's stress response (via the amygdala) can lead to

avoidance behaviors, making it harder to engage with the task.

Perception of Difficulty:

The perceived difficulty of a task can grow while procrastinating, creating a cycle of avoidance. Individuals often find tasks less daunting when actively engaged

compared to when they are putting them off.

Individual Differences:

Emotional regulation and self-esteem play significant roles in susceptibility to procrastination. People with low self-esteem or difficulty managing emotions are more prone to procrastinate.

Common Misconceptions:

Procrastinators are not necessarily lazy; many are driven by a fear of failure and high personal standards, leading to avoidance of tasks they fear they might not

complete well.

Consequences of Procrastination:

Procrastination is linked to higher levels of anxiety, depression, shame, and physical ailments related to stress. Although it may provide temporary relief, the longterm effects are harmful.

Breaking the Cycle:

Shift in Approach:

Instead of enforcing strict discipline, focus on reducing negative emotions associated with tasks. Being overly critical can amplify stress and avoidance.

Strategies to Combat Procrastination:

Break Tasks Down: Divide tasks into manageable parts to reduce overwhelm.

Journaling: Reflect on the sources of stress and address those feelings.

Limit Distractions: Create a focused work environment by minimizing temptations to procrastinate.

Practice Self-Compassion: Acknowledge your struggles without harsh judgment, and make plans for improvement.

Cultural Awareness:

Recognizing that societal pressures contribute to stress and procrastination can help individuals understand their own experiences better and find healthier coping mechanisms.

Procrastination is not always laziness. It’s often linked to perfectionism, fear of failure, or high expectations. In such cases, even starting a task can feel exhausting due to internal resistance.

What you can try:

Clear action plan: Break the task into small steps and ease into it gradually. Sometimes, even small progress can help overcome the sense of fatigue.

Assess your emotional state: Reflect on what exactly is making you feel tired—perhaps the work doesn’t inspire you, which makes you want to avoid it.

Change of activity: If you tend to rest in the same way (e.g., in front of a screen), try something more active—walks or light exercise can help "reset" your energy.

Purposeful rest: Instead of long passive breaks, try short but effective pauses that genuinely help restore your energy.

Concepts about learning and the brain

Neural Networks in Learning: The idea of "focus mode" versus "diffuse mode" highlights how the brain operates in two distinct ways when learning. Initially, when you concentrate on a task (like math), you engage the task-positive networks. However, frustration can arise if this mode isn't suitable for understanding the material.

Default Mode Network: When you step away from the task and let your mind wander, the default mode network takes over, allowing for subconscious processing.

This is when insights often emerge, showing that understanding can occur when you're not actively trying to solve the problem.

The Importance of Balance: Effective learning requires a balance between focused attention and relaxed reflection. Both modes are necessary for acquiring and mastering new information.

Neural Chunks: This concept involves forming well-practiced neural patterns or "chunks" that simplify the retrieval of complex information. The more you practice, the easier it becomes to access these chunks, which can lead to automaticity in tasks like math, driving, or playing an instrument.

Interleaved Practice: Interleaving different types of practice rather than repetitive drilling on a single skill is important. This approach encourages deeper learning and creativity by forcing the brain to adapt and apply knowledge in various contexts.

Practice and Automaticity: Similar to singing a song multiple times to perform it well, consistent practice with key problems can lead to mastery. The goal is to create a strong mental framework that allows you to apply knowledge to new situations effectively.

Cognitive Flexibility: When you've developed a robust library of neural chunks, you're able to combine different concepts and solve problems more fluidly, even when faced with unfamiliar challenges.

Systematic discipline, maintaining spirit, and a sense of progress in self-learning

Create a schedule:

Create a study schedule for self-learning and stick to it. Regularity and consistency foster the development of discipline.

Set short-term and long-term goals:

Develop a plan of short-term and long-term goals that motivate you. Small successes along the way to a big goal boost morale.

Systematize information:

Use information storage and organization systems, such as notes, file systems, or task managers. This makes it easier to access and review materials.

Conduct regular reviews:

Take time each week or month to review achievements and assess plans. This helps you feel progress and identify areas for improvement.

Practice deep learning:

Focus on understanding concepts rather than simply memorizing. A deep understanding makes it easier to reproduce and apply knowledge.

Use the retrospective technique:

Periodically analyze what you have already done and determine how you can optimize your approach.

Engage with the community:

Join forums, groups, or communities where you can discuss your learning achievements and challenges with others.

Create your own tests:

Prepare your own tests or tasks to check your understanding. This will help you actively apply the knowledge you've gained.

Celebrate successes:

Be grateful for your achievements, even if they seem small. Celebrating successes increases motivation.

Allow yourself breaks:

Don't overload yourself. Allow short breaks to restore your energy and prevent burnout.

How to practice effectively

Importance of Practice

Mastering any physical skill requires practice, defined as the repetition of an action aimed at improvement. This leads to increased ease, speed, and confidence in performance.

Brain Functionality

The brain consists of gray matter (which processes information) and white matter

(composed of myelinated axons that transmit signals).

Myelin is a fatty substance that wraps around axons, improving the efficiency of neural signals much like insulation on electrical cables.

Myelination and Skill Acquisition

Repetition of physical motions increases the layers of myelin around axons, creating faster and more efficient neural pathways.

The idea of "muscle memory" is actually rooted in myelination rather than the muscles themselves having memory.

Quality of Practice Over Quantity

Mastery isn’t solely based on the number of hours practiced; the quality and effectiveness of practice are crucial.

Effective practice should be consistent, focused, and target specific weaknesses.

Tips for Effective Practice

Minimize Distractions: Limit interruptions by creating a focused environment (e.g., turning off devices).

Start Slowly: Gradually increase speed after mastering coordination to enhance quality.

Frequent Repetitions with Breaks: Elite performers often divide their practice into shorter sessions to maintain focus and effectiveness.

Mental Practice: Visualization can reinforce physical skills. Studies have shown that mentally imagining performing a skill can lead to significant improvements.

Effective Self-Learning

Feynman Method:

Try teaching what you are learning to someone else. This helps you better understand and consolidate the material.

Flashcards:

Use the technique of creating flashcards to visualize complex concepts and ensure they are easy to remember.

Analyze Your Mistakes:

Pay attention to where you make mistakes and actively work on correcting them. You’ll learn better when you understand your failures.

Set Clear Goals:

Ensure your goals are specific, measurable, achievable, realistic, and time-bound (SMART criteria).

Keep a Learning Journal:

Maintain records of your achievements, challenges, and discoveries. This helps you assess your progress and stay motivated.

Create a Comfortable Learning Environment:

Find a quiet and comfortable place to study where you can focus easily and work efficiently.

Systematic discipline, maintaining spirit, and a sense of progress in self-learning

Create a schedule:

Create a schedule for self-learning and stick to it. Regularity and consistency foster the development of discipline.

Set short-term and long-term goals:

Develop a plan of short-term and long-term goals that motivate you. Small successes along the way to a big goal boost morale.

Systematize information:

Use information storage and organization systems, such as notes, file systems, or task managers. This makes it easier to access and review materials.

Conduct regular reviews:

Take time each week or month to review achievements and assess plans. This helps you feel progress and identify areas for improvement.

Practice deep learning:

Focus on understanding concepts rather than simply memorizing. A deep understanding makes it easier to reproduce and apply knowledge.

Use the retrospective technique:

Periodically analyze what you have already done and determine how you can optimize your approach.

Engage with the community:

Join forums, groups, or communities where you can discuss your learning achievements and challenges with others.

Create your own tests:

Prepare your own tests or tasks to check your understanding. This will help you actively apply the knowledge you've gained.

Celebrate successes:

Be grateful for your achievements, even if they seem small. Celebrating successes increases motivation.

Allow yourself breaks:

Don't overload yourself. Allow short breaks to restore your energy and prevent burnout.

Learning Methods

Cornell Method:

Developed at Cornell University, this method involves creating study notes divided into three parts: key terms, main ideas, and self-testing. It emphasizes interaction with the material and active use of knowledge.

Feynman Method (Explanation Technique):

This method involves studying and explaining concepts in a way that even your grandmother (or kitten) could understand. Rewording the material in simpler terms helps you better absorb and comprehend it.

PQRST Method:

PQRST is an acronym that stands for Preview, Question, Read, Self-test, and Test. This method focuses on a systematic approach to studying and actively engaging

with the information.

Linking Method:

Try to form connections between new material and existing knowledge. This will make it easier to understand and memorize.

Tretyak's System:

Academician Sergey Tretyak developed a self-learning system that includes planning, organizing knowledge, and methods for assessing one's level of understanding.

Polinization of Ideas Method:

Develop your knowledge by combining concepts from different fields. This can lead to new insights and broaden your understanding.

Decision Making

SWOT Analysis is a method that helps analyze internal and external factors that affect an organization, project, or idea. The acronym "SWOT" stands for Strengths, Weaknesses, Opportunities, and Threats. Let's take a closer look at each of these aspects:

Strengths: These are the positive aspects of your organization, project, or idea that help you achieve your goals. For example, it could be your unique skills or

resources, a strong brand, or the high quality of your product or service.

Weaknesses: These are negative aspects that might prevent you from reaching your goal. For instance, limited resources, an unstable financial situation, a lack

of certain skills within the team, or low-quality products or services.

Opportunities: These are external factors or conditions that might open new opportunities for your organization, project, or idea. For example, it could be

increasing demand for your goods or services, changes in legislation, the development of new technologies, or shifts in the needs of your target audience.

Threats: These are external factors or conditions that could pose a threat to your organization, project, or idea. Examples include market changes, increased

competition, economic crises, or changes in legislation.

Once you've gathered information on all four aspects (strengths, weaknesses, opportunities, and threats), you can develop a strategy based on this analysis. For

example, you can use your strengths to maximize opportunities and create a plan to address weaknesses or minimize threats.

SWOT analysis can be applied in various fields, including business, personal development, project management, and more. It allows you to view the situation from different angles and make more informed decisions.

Dopamine

Dopamine is a neurotransmitter responsible for motivation. When dopamine levels are high or normal, a person has a clear sense of their goals, feels energized to achieve them, and experiences pleasure from accomplishment. When dopamine levels are low, a person may feel apathy, a loss of purpose, and often experience

frustration.

The dopamine peak occurs after strong stimuli, such as pleasure, achievements, or any activity that brings joy (e.g., playing video games, browsing social media,

exercising).

The drop in dopamine after the peak is normal, but it can cause a feeling of lost motivation or interest. Reduced dopamine levels lead to the search for new stimuli to boost dopamine again.

Sometimes, after significant achievements (such as completing a major project or reaching an important life milestone), there can be a significant drop in dopamine, which may lead to depression or apathy. For example, after the birth of a child or a major victory in sports, one might experience a feeling of emptiness or a loss of meaning.

Modern society is full of constant stimuli—social media, video games, advertisements. This continually stimulates dopamine production, leaving no time for it to regenerate. Constant engagement in these stimulating activities leads to a decrease in dopamine levels and a degradation of motivation.

The author emphasizes the importance of consciously controlling how we spend our dopamine. It's essential to identify which activities bring us joy and which

stimulate us without harming our motivation.

Advice 1: Dopamine is a limited resource, and it's essential to allow it time to recover by avoiding constant stimuli.

Advice 2: Before stimulating yourself (e.g., drinking coffee or eating sweets), ask yourself if this is how you want to spend your dopamine.

Advice 3: After significant dopamine peaks (e.g., after an important achievement or event), it’s essential to endure the period of decline and not seek small surrogates for a quick dopamine boost.

Advice 4: Eliminate unnecessary stimuli (e.g., stop watching Netflix if it no longer brings you joy).

Advice 5: If you've lost control over your dopamine levels (e.g., due to social media or gaming addiction), it's necessary to go through a detox period to restore

balance.

Adrenaline and Acetylcholine are also important in regulating energy and response to stress, affecting how the body reacts to stimulation and the energy available to focus or take action.

The Consequences of Burnout

Burnout can have long-lasting effects that persist for years, even if a person rests and no longer works in a demanding job. Burnout is not just fatigue — it’s a complex condition that affects emotional, physical, and even spiritual health. If not fully addressed, its effects can linger for a long time. Here are a few reasons why this happens:

Deep Emotional Exhaustion

Psychological burnout can sometimes leave a trauma similar to post-traumatic stress. After severe burnout, a person may feel emotionally drained, anxious, or

depressed for a long time, even in the absence of external stressors. This can block feelings of life energy and motivation.

Changes in the Brain

Burnout affects cortisol and other stress hormone levels. Prolonged high stress can cause changes in brain function, such as reduced ability to concentrate, memory problems, and even a loss of interest in previously enjoyable activities. It can take years to restore hormonal balance.

Loss of Meaning and Motivation

After burnout, a person may feel that working on themselves no longer brings the desired results or joy. This may stem from a loss of deep motivation or interest that was “destroyed” during a previous period of overexertion.

Physical Consequences

Burnout also leaves physical traces such as chronic fatigue, weakness, and sleep disturbances. If the body has been functioning in a state of stress for a long time, it may remain depleted and require extended recovery. Nutrient deficiencies, weakened immunity, and nervous system imbalances may require long-term care and support.

Psychological Patterns and Fears

Sometimes, after burnout, a person subconsciously fears returning to active life due to the risk of relapsing into the same state. This can cause any new effort to feel stressful. A kind of “self-protection” emerges — the tendency to avoid pressure, even if it hinders personal growth.

What Can Help:

Therapy: Working with a psychologist or psychotherapist can help process the deep emotional consequences of burnout, including fears, anxieties, and the loss

of meaning.

Mindfulness Practices: Meditation, mindfulness, and other techniques help recognize and "let go" of lingering effects of stress.

Physical Recovery: Sometimes specific steps are needed to support health, such as dietary changes and incorporating physical activity to restore energy.

Finding New Goals and Sources of Joy: Sometimes the best remedy is to rediscover interest in life by exploring new passions, experimenting, and engaging in activities that bring joy without pressure or expectations.

General formula for successful potential realization

Purposefulness: Clear, specific goals and planning

Discipline: Regular practice and self-control

Flexibility: Adapt to circumstances and new opportunities

Innovation: Seek new ways and ideas

Balance: Maintain a balance between work, rest, and learning

Self-reflection: Analyze your achievements and mistakes

Tolerance to mistakes: Accept failures as a path to growth

Communication: Interact with other professionals

Passion: Do what you love.

Brainstorm your list

The most important projects that come to mind.

Check your email.

Check your calendar.

Review your task management app.

Follow the 10-15 rule

Keep no more than 10-15 projects on your list.

Identify the false projects:

Dreams (projects without clear deadlines).

Hobbies (projects without a specific goal).

Areas of Responsibility (long-term tasks with no end result).

Mega-projects (collections of sub-projects).

Types of Entries:

Archives:

Inactive items from the "Projects," "Areas," and "Resources" lists.

Resources:

Any topics that generate constant interest.

Inspiration for future projects.

Areas:

Roles or responsibilities.

Ongoing maintenance.

Do not have an end result.

Projects:

Have goals.

Have an end.

If strict schedules and time management don't work

and only create additional stress, there are other ways to approach work that might be less restrictive but still effective. Here are a few ideas that might be

helpful:

1. Flexible Work Blocks

Instead of rigid time-based plans, try working in flexible blocks. This doesn’t have to be tied to specific hours but rather to the volume of work. For example:

"Today I’ll complete three specific stages of work" or "I’ll work on two projects throughout the day." This allows room for impulses and inspiration, without

feeling trapped in strict boundaries.

2. "One Task Only" Method

Sometimes, all the organization can be overwhelming, so it’s worth focusing on just one task at a time. Don’t think about the big picture; just ask yourself:

"What can I do now to move forward?" This helps you stay focused in the moment without thinking about everything else that still needs to be done.

3. Minimal Tasks

If planning and the large volume of work seem daunting, you can break it down into "micro-tasks" — define one small achievement that can be completed

in a short time. It could be something simple like: "Make 5 changes in one project" or "Find one new resource for my portfolio." You’ll see progress

without too much pressure.

4. "Work While Inspired" Approach

Allow yourself to work when inspired. If you feel like working, do it. If there’s no inspiration, take a break or do something else. This helps avoid the feeling

of "obligation" and reduces stress. The key is not to interrupt the process when inspiration strikes.

5. Retrospectives

Instead of focusing on specific tasks, take a moment to review your work at each stage. Look at what you’ve achieved over the week or month to see how

far you've come. This lets you maintain a sense of progress without the need to follow strict timelines.

6. Action Based on Emotions

If your approach to work changes due to your emotions, which impacts your willingness to work, try to focus on how you feel while working. If you feel like

you can work without pressure, do it, but don’t force it. Work should be part of your life rhythm, not just a duty.

If your emotions are often down, and it affects your readiness to work

it’s important to create conditions where you can work even in that state but without exhaustion. Here are some strategies for working under suppressed

emotions:

1. Accept Your State

Understanding and accepting that you feel down is the first step. This state doesn’t mean you can’t work; it just shows that you need to adapt your approach. Instead of waiting for the perfect mood, focus on what you can do even in this state.

Ask yourself: "What’s the least I can do right now?" Even small tasks (like jotting down an idea, making a draft) help maintain a connection with your work.

2. Minimal Expectations

When emotions are low, it’s important to lower expectations to a minimum. Determine that even the smallest action is already a success.

Example: Instead of aiming to "finish the project," set a goal like: "Start with one detail" or "Review previous work." This helps you avoid pressure and keep the process going.

3. Physical Support

Suppressed emotions are often connected with physical states (fatigue, lack of movement, poor nutrition). It’s worth trying:

Drink water or have a snack.

Do light physical activity, like a walk or simple stretching. This improves emotional well-being.

4. Work at a Comfortable Rhythm

If you feel exhausted, set yourself a very comfortable working pace:

Start working for 5-10 minutes. Often, after starting, more energy and motivation to continue appear.

If you still aren’t ready to work after these minutes — take a break, but with the sense that you’ve done something.

5. Learn to Ignore Mood (Sometimes)

It’s not always necessary to adapt your work to your mood. Even if your emotions are low, you can choose the simplest action that doesn’t require much emotional input:

Routine tasks (checking text, organizing files, preparing materials).

Tasks that require only technical execution without creative strain.

6. Adding Elements of Joy

When emotions are down, try to add pleasant little things to your work:

Music that calms or inspires you.

A cozy place to work, a drink, or a light snack.

The thought of a small reward after completing a task.

7. Consider Your Productivity Cycle

Suppressed emotions might be part of your natural emotional cycle. In such moments:

Use more time for recovery, but don’t completely avoid work.

Plan difficult tasks for the periods when you usually feel better (for example, mornings, if you’re more active in the morning).

8. Don’t Undervalue Small Achievements

Even in a down state, any action is a victory. If you did something minimal, recognize it as progress, not as "little." This helps avoid self-criticism and keeps

motivation high.

Preparing for Work

1. Start with a Small Step

Choose one small task (5-10 minutes).

Begin with a simple part of the work.

2. Set Time for Work

Set a timer for 20-30 minutes.

Continue working until the timer goes off.

3. Remove Distractions

Turn off your phone and social media.

Close unnecessary tabs on your computer.

During Work

1. Focus on the Task at Hand

Work step by step.

Focus on one task, avoiding multitasking.

2. Take a Break if Needed

Stand up, stretch, and take a few deep breaths.

Go for a walk or do a short physical exercise.

3. Don’t Wait for Perfect Conditions

Start working, even if not everything is ready.

Don’t wait for the "right" moment.

Ending Work

1. Think About the Outcome

Visualize how you will feel after completing the task.

Consider the benefits that completing the work will bring.

2. Reward Yourself for Achievements

After work, take a break or treat yourself to a small reward.

For example, a cup of coffee or a walk.

Maintaining Motivation

1. Evaluate Progress

Acknowledge even small achievements.

Praise yourself for every step you take.

2. Remember: Every Step Matters

Every small step brings you closer to your goal.

Don’t chase big goals — just keep moving forward.

Physical and Emotional Well-being

1. Allow Time for Rest

Remember that rest is an important part of the work.

Spend time doing physical exercises or taking walks.

2. Monitor Nutrition and Hydration

Drink enough water and eat healthy food to maintain energy.

Reflection and Adjustment

1. Analyze What Worked and What Didn’t

Reflect on what was helpful in your approach.

Write down what can be improved for next time.

2. Adjust Your Strategy Based on Experience

Use your experiences to enhance future work processes.

Look for ways to refine your strategy for upcoming tasks.

Analysis Paralysis

In the Context of Choosing a Job or Career Field can be especially difficult due to fear of making the wrong choice, social pressure, or the overwhelming number of possibilities. Here are concrete strategies that can help in this situation:

1. Understand Your Values and Interests

Write a list of what matters to you in a job: flexibility, stability, creativity, income, social impact, etc.

Reflect on your interests: imagine your ideal workday. What are you doing? Where are you working?

Use career orientation tests like the Holland Code or MBTI. They can suggest professions aligned with your preferences.

2. Break the Decision into Stages

Don’t think about finding the “perfect job for life.” Focus on your next step — it lightens the pressure.

Ask yourself: “What can I do in the next 2–3 years to grow?”

3. Research the Job Market

Look up information on open positions in the fields that interest you.

Review job postings to understand what skills are in demand.

4. Try Temporary Options

If it's hard to commit to one profession, try freelancing, short-term projects, internships, or volunteering.

Test different roles to see what suits you best.

5. Apply the 70-20-10 Rule

70% of your time: focus on core work aligned with your skills and income needs.

20%: invest in learning new skills or exploring interests.

10%: experiment with something completely new.

6. Set Clear Job Selection Criteria

Make a list of non-negotiables (e.g., salary level, schedule, growth opportunities).

Eliminate options that don’t meet your baseline needs.

7. Develop Skills That Open More Doors

Learn in-demand skills across industries: data analysis, communication, foreign languages, digital skills.

This builds your confidence and widens your options.

8. Reduce the Fear of Mistakes

Understand that one job doesn't define your future. Careers are made of many decisions, and it’s always possible to change direction.

Remember: every job is experience. Even an “imperfect” one can teach you valuable lessons.

9. Seek Support

Consult a career advisor or find a mentor. They can help you objectively assess your options.

Talk to people already working in the fields you’re considering.

10. Act Gradually

Make one small decision today: send a résumé, sign up for a course, or attend a job fair.

Every small step reduces anxiety and brings you closer to clarity.

To understand whether it's simply fatigue or a deeper issue of motivation or time management.

What is most important to you in life?

Consciousness, self-awareness, awareness of the world and of oneself within it.

This is a very deep response, highlighting your value of inner self-knowledge and understanding of reality.

What moments in life bring you the greatest joy?

Spontaneous and natural ones—things not tied to societal development, goal achievement, or shaping an image in others’ eyes.

Your answers reflect a longing for authenticity and appreciation of moments free from social pressure.

What events or experiences do you consider most significant in your life?

Making difficult, serious decisions that are frightening but lead to intense growth and rich experiences.

This shows that you value challenges that push you beyond your comfort zone and promote personal development.

What do you consider your greatest achievements in life?

Moving independently to a city that I really liked.

This is a meaningful moment that reflects your independence and ability to take bold steps.

Despite the lack of external signs of success, for you, it was an important experience of personal growth.

What qualities do you value most in people?

Sincerity, self-awareness, realism, honesty, conciseness, attentiveness, empathy, and self-worth.

You value deep and authentic qualities that reflect true self-understanding and honesty in relationships. This shows your appreciation for genuineness and openness in others.

What do you think prevents you from living the life you want?

Fear, lack of decisiveness, social weakness, antisocial tendencies, perceiving everything about myself as worthless or a failure.

These obstacles can greatly affect your life and decisions. Fear and self-worth are crucial areas that require attention and understanding.

What changes would you like to make in your life to get closer to your ideal?

I would like to work more with fewer doubts, with a greater sense of responsibility and decisiveness, more confidence in approaching my goals, better understanding that change is normal during the process, and faster realization of consciously identified needs.

Your response shows a strong desire for growth, confidence, and responsibility—key aspects for achieving your goals. This can serve as a powerful foundation for selfdevelopment and building an action plan.

What values would you like to pass on to others, especially the younger generation?

Self-awareness, understanding oneself in the world.

These are very important values that can help others understand themselves and their place in the world. They promote personal growth and enrich human interaction.

How would you like to be remembered?

Through my works of art and life wisdom.

This shows that you value your creative contribution and the knowledge you can pass on to others. It highlights a desire to leave a positive mark on the world through your creativity and insight.

What are your dreams or ambitions for the coming years?

To get a good education, complete quality projects that showcase a high level of skill, secure quality materials for creative work, strengthen the social aspects of my life, move to a country with a higher standard of living, have a stable, well-paid job that is interesting, developmental, and where I am highly valued as a professional.

Your ambitions reflect a desire for professional growth, stability, and social engagement. These are clear and attainable goals that could lead to significant positive change in your life.