DEVELOPING THE POTENTIAL OF YOUR MIND By Josh Kaufman
Audio Produced by CONSEJOS PARA SER FELIZ
Man is a quote that sums up all his ancestors.
RALPH WALDO EMERSON
Human biology is programmed for living conditions 100,000 years ago,
Not for the world we live in today. The food abounds; The predators, no. Already
You do not have to be in constant motion; On the contrary, you probably pass the
Most of the time spent in sedentary activities, such as working at a computer,
Sitting at a table. As a consequence, what threatens our mind and our body
Are other things: obesity, heart disease, diabetes, Alzheimer's and
Chronic fatigue. Your mind and body simply are not
Programmed for the contemporary world. The challenge of working in this world is that
Our mind and body are tuned for physical and social survival, not
For working hours of sixteen hours. The world of business is relatively
Our biology has not yet adapted to the new
We impose Do not be hard on yourself: you simply
It was not made for the work of which it is responsible today. No one is, in fact; Y
Let's all run, claiming new software for our old hardware.
The gas tank Drinking Red Bull without stopping and passing all the
Sleepless nights have a limit. If you want to work well, you will have to take care
of himself. If your body does not produce what it needs to function, it will run out of gas
Long before reaching the goal. Your mind is first and foremost a physical system.
Often what we accuse as mental fatigue or emotional disturbances are simply one
Signal that the body gives us to tell us that we lack something necessary for our
Physical: nutrients, exercise or rest. If you want to do things right, you can not go
Always with the needle marking empty; Think that it works with a «tank of gasoline»,
As a car does. When you have a lot of work, what usually happens is that you forget to care
of himself. Badly done; Caring for oneself would have to be our main concern
To get good results without burning. Good food combined with a little
Exercise and rest are the ingredients that your body will turn into productive energy.
If this contribution is deficient (or scarce) inevitably its performance will decrease in quantity and quality.
I'll show you a few basic tips to help you get through the day with good
note. • Eat good quality foods. "Trash
Enter, garbage out »; In other words, pay attention to what is thrown into the mouth. If you eat
Meat, eggs or dairy products, avoid those that originally contain antibiotics
Or hormones. Also avoid refined sugar and processed foods as far as possible.
Do not eat what your grandparents would not eat.
Eating a little every two and a half hours or so helps you keep the level stable
Of sugar in the blood, and thus avoid the sensation of weakness throughout the day.
I am one of those who sometimes forget to eat, but I do not complicate life: a handful of
Almonds or a piece of fruit I have a wonderful time. Take caffeine in moderation: replace
Refreshments for infusions and go around the world with a bottle of water, will always be hydrated.
• Practice regular exercise. As explained by John Medina in Brain Rules, only
A little physical activity increases energy, improves mental activity and enhances ability
To concentrate. Go for a walk or run, jump rope or do some yoga can help
To clear your mind and increase your dose of energy you need to spend the day.
I usually exercise with a six-kilogram gavel to activate the circulation: it's a
Way to make inexpensive and efficient weights that does not take up much space (just look for
Not hitting anything). [34] • Get at least seven or eight hours of sleep. Sleep
Contributes to consolidate the effects of pattern recognition and mental simulation, as well as
As to counteract the lack of willpower; That is, do not skimp on the break.
It's all right for me to set an alarm to remember that I have to go to bed,
And have time to relax before. Getting up early will help you get up early,
And that is very useful when your work is creative. In my case, I prefer to write or dedicate myself
To other creative tasks at the start of the day; One is not distracted and time is rendered.
• Sunbathe, but with caution. Vitamin D is part of many of the reactions
Chemical that your body experiences, and your body can only synthesize it if it exposes the
Skin directly to sunlight without filters. (The light through the glass is no good.)
Now, take it in moderation: do not take lightly sunshine and
Skin cancer. Light helps you to synchronize your circadian rhythm,
Which influences their sleep habits. In my case I use a therapeutic lamp, [35]
Which emits a soft blue light that helps to adjust the biological clock to the seasonal changes;
I use it mostly during the winter months. With only ten minutes of sun in the morning
Will improve your rest and your mood. • Give your brain the raw material you
Needs to work. If you have ever found yourself irritable, sad, listless
Or asleep for no apparent reason, your body may not receive the necessary raw material
To make the neurotransmitters responsible for making you feel good. In The Book
Mood Cure, Julia Ross explains that the brain needs certain compounds to make
Fundamental neurotransmitters that alter states of mind, such as dopamine and
The serotonin. Without the necessary matter to generate these chemicals that alter
Moods, will feel muted, even if in your world everything goes well.
Changes in our current diet make it necessary to take some substances
In the form of supplement. A good multivitamin supplement, fish oil, magnesium
And essential amino acids can greatly contribute to the brain having what it
Needs to run effectively. Make sure that what you buy is bioavailable:
Supplements will not help you if your body does not absorb them. [36]
I like to experiment with different alternatives to increase my energy and productivity
And improve my mood; I recommend you do the same. A guiding structure can
Help you change your lifestyle. Changing the structure of my environment has served me
To make many changes almost effortlessly, including the vegan diet (without products
Animals) that I adopted for three years. Do not be afraid to try new things for
Check for improvement, but do it wisely.
When you hesitate, think about how your ancestors lived and act accordingly.
The brain onion The opinions expressed here do not represent
Necessarily the unanimous opinion of all the parts that make up my mind.
MALCOLM MCMAHON, Bishop of Nottingham Most identify with the voice that hears
Inside and is always making comments about the world around him. Sometimes,
That voice is twitching with nerves, and often shows insecurity, concern
Or fear. Luckily you are not that voice.
It's just a small part of your brain. His inner voice is the "announcer" who comments
What your brain does automatically. It is not you: your conscience is what you really are
Uses his brain to solve problems he can not handle with autopilot.
Since human behavior is born in the brain, it is very well to understand how it works.
We are going to give a brief and simple review to the functioning of the brain.
Think of the "brain" as an "onion": it has several layers, one on top
Of the other. In the center is a structure called the rhombencephalon, a portion of the
Brain, the hindbrain, responsible for keeping him alive. The rhombencephalon is in charge
Of all the physiological functions necessary for survival: heart rate,
Sleep, awakening, reflexes, muscular movements and biological impulses.
The rhombencephalon, located at the base of the brain, is also called the "reptilian brain"
Because this basic neurological structure was present in all our precursors
Including reptiles and amphibians. The romcecephalus is primarily responsible
To generate signals that go down the spinal cord, pass through the nerves and are distributed
By the body generating the physical acts. On the hindbrain is the mesencephalon,
Brain, responsible for processing sensory data, emotion, memory and
Pattern recognition. The midbrain constantly predicts (and automatically)
What will happen next, and then sends the information to the brainbrain, which
Prepares our body for immediate action. The midbrain is the radio announcer and
Rhombencephalon, radio. Located just above the mesencephalon
A thin layer of folded tissue: the forebrain, anterior brain. This little veil of matter
Is responsible for the cognitive abilities that distinguish us as humans:
Of self, logical, deliberative, inhibiting and decision-making capacity.
From the evolutionary point of view, the forebrain is very recently developed and probably
Was formed to help us deal with ambiguity. Most often the midbrain and
The romcecephalon direct the function: we act based on the instinct and thanks to the pilot
automatic. Now, that changes when we face something unexpected or unknown
Which confuses the midbrain's ability to predict what is going to happen next.
At that time, the forebrain starts up, collects information and values alternatives.
After deliberation and analysis, the forebrain makes its decision considering what it seems to him
Which is the best option at that time. Thereafter, the midbrain and the hindbrain
Take control and execute the action. Neuroscientists will want to grab me for
The neck now, but I will say that this very basic description of the brain serves us
For being quite accurate. [37] PJ Eby, a friend and mentor, fond of 'mind pirates'
Uses a fantastic analogy to explain the relationship between the different
Parts of the mind: your brain is a horse and you are the rider. Your horse is smart:
Moves alone, knows how to recognize a challenge and dodge what seems dangerous or disturbing.
You, the rider, are there to tell you the address and to assure you that it is safe
move along. The ideal for good results is
Dissociate himself from his inner voice. The "speaker" has the same radius of attention as a child
Of two years, after taking a triple espresso. Its function is to highlight what
Is happening in your environment and that you are interested in, that which can satisfy some of your
Basic needs or any danger. That does not mean that the voice always has
Reason, nor that everything he says should be taken as written in the Gospel.
Meditation is a simple practice that can help you separate your self from the voice you
It resonates in your head. There is nothing mystical or magical in meditation, simply
Breathe and observe what your "primate mind" does without associating with it. After a while,
The voice will be silenced and will improve its ability to follow the path that has been marked.
A few moments of silent meditation a day can represent the difference between
Feeling scared and overwhelmed or feeling that you control your destiny.
The control of perceptions The behavior of an organism is a product
Of the control systems and is performed for the purpose of controlling perceptions
Starting from desired reference values. Behavior is the control of perceptions.
WILLIAM T. POWERS, control system theorist and author of Making Sense
Of Behavior: The Meaning of Control In the venerable international forums of the
Business world (and in business schools), BF Skinner is king in the shade.
Skinner was one of the main intellectual drivers of the behavioral movement in
Psychology: he defended the idea that biological systems always react
A certain way before certain stimuli. If you control the stimuli, you can control
behavior. Condition the organism with punishments and rewards and this organism
You will learn to behave properly. Behaviorism has gone out of style for psychology
For some decades; Research has made it clear that behavior is
Ruled by many more things than a carrot tied to a stick. Unfortunately, the concept
Has not transcended in the practice of business: in corporations and in classrooms of
Business schools around the world are still looking for the magic incentive that
To others to do exactly what the world of business wants.
In fact, human behavior is more like a thermostat. A thermostat is a
Very simple system: consists of a sensor, a fixed point and a switch. The sensor
Measures the temperature of the surrounding environment. When this temperature reaches a certain
Level, the thermostat stops. When the temperature drops below the set point, the switch
Turn on the heater. When the temperature exceeds the set point, the switch turns it off.
This relationship is called "perception control": the thermostat controls the temperature of the
Room temperature by comparing the perceived temperature with the fixed point, and starts
If, and only if, that perception is out of control. When that action controls the perception
The system stops until the fixed point changes again.
Living organisms (including humans) are essentially control systems
Perceptions: we act in a certain way so that our
Perceptions of the world are kept within acceptable limits. We do not wear
The coat because they told us it was cold outside; We put it on because we feel
Cold and we do not want to feel it. If the light we perceive with our eyes is too light
Intense, we look for the shade, we lower the blinds or we put ourselves sunglasses: the action
Control of perception, and the action we take ultimately depends on the
Environment where we are at that time. In Making Sense of Behavior: The Meaning of
Control, William T. Powers uses the following example to describe how
Control systems explain the wide variety of behaviors that
Human: imagine a ship sailing the sea in the middle of a storm. It rises and sinks capriciously,
Sway back and forth, whipped by the waves.
A rock on the deck of that ship would not be a control system. The rock wants nothing,
That's why you do not have to control anything: it's stumbling, dragged by the forces of physics.
A human being on the deck of the ship, on the other hand, wants to stand, and for
Consequently it will undertake several actions to continue standing: to change its point of balance,
Move, cling to the railing, and so on. If the human being stumbles and falls, he will undertake
The actions he can to get back on his feet.
The environment dictates what are the actions that control perceptions. Control
Is not to plan, is to adapt to the changes of the environment when they occur. The human being
Who lives that storm does not have the ability to predetermine the actions that will take
To continue standing; As the environment changes, your actions will change accordingly,
Depending on the resources and options available to you at that time.
The control of perceptions explains why the same stimulus often causes reactions
Different. A good example that will allow us to see why the stimulus / response model
Does not reflect the exact situation is the classic incentive proposed by most who
Hire employees: pay overtime. If you want employees working in a
Schedule work more, you should pay them overtime, right?
Not necessarily. Workers who depend on their income (ie, those who do not have
Enough with what they charge and need more) probably will work more hours, but
And those others who consider that they already have enough with what they win or that they have other
Priorities more important than work? These employees will work exactly
The same hours, and some of them even less; They control some amount for
Income and spend their time on other things more important to them, such as being with
Your family or focus on a personal project. However, overtime charging will allow them
Reach that point earlier and spend less time at work.
The incentive of overtime gives three different results, two of which are completely
Opposites: work more and work less. Let's forget about behaviorism.
The control of the perceptions supposes a fundamental change that allows to understand why
People do what they do. When you understand that people act to control your
Perceptions, you will be better equipped to influence your actions.
Frame of reference Action takes place if, and only if, we find
A discrepancy between what we experience and what we want to experience.
PHILIP J. RUNKEL, professor of psychology and
Pedagogy, University of Oregon At the heart of any control system
Of perceptions there is a 'frame of reference': the permissible limits indicating that the
System is 'under control'. When a perception is within the framework
System, nothing happens. When perception transgresses the frame
Is because it is above or below what is considered acceptable.
The system in that case will act to subject it to its control.
There are three kinds of reference frames: fixed points, boundaries, and errors.
A fixed point is a minimum or maximum value. The thermostat is an example of a fixed point:
Every time the temperature falls below a certain value, the heating
turn on. The production of melatonin in your body is another fixed point: when it reaches
A certain threshold, begins to fall asleep. The financial controls of the world of
Business are considered fixed points: as long as your income exceeds a certain point
Fixed and your expenses are below that point, everything is going well. If you suddenly spend three
Times more than what you normally spend or your income falls below the point you mark
His "sufficient amount of profit or ramen profits", that will trigger an action: he will want
Discover why you have spent so much and how to re-control your spending.
Limits show acceptable values. The difference between "boundaries" and
Fixed point is that while some mark an upper limit and a lower limit within
Of which the perceptions are controlled, the fixed point indicates the level that maintains
Under control the situation. When it comes to setting limits, perceptions must
Be placed between two fixed points to keep under control.
For example, your body has a system to regulate your blood glucose level,
And uses it to generate energy. Too much glucose in the blood, or too little, can
Endanger your life, and your body works to keep the level within limits
Acceptable by releasing insulin, which causes the surplus of glucose between (or exits)
Of the cells of your body. As long as the blood glucose level is
Within an acceptable limit, nothing will happen. If the reference limits are transgressed,
Your body begins to work so that the situation is again under control.
An error is a fixed point that is given the value of zero; Any perception that
Not zero is out of control. Think about the pain receptors you have in your
skin. Most of the time he does not feel anything, and that means that everything is under
control. Now, if it is cut or burned, the receivers send the signal that something
Goes wrong, and one acts to remedy the situation. Complaints directed at the attention service
To the client are a contextualized example in the world of business: if you do not receive
Complaints, everything is under control. If your suggestion box is full of complaints, it is the
Sign that you have to fix things. If you want to change a behavior you have
That change the frame of reference of the system or the "environment" where the system works.
Think again about the example of the thermostat: if you want to turn off the heating, you can change
The fixed point, ie lowering the temperature. If you realize that your expenses will triple
Those of last month because it is launching a very ambitious marketing campaign does not mean
That their finances have gone uncontrolled. If a tattoo is made and the receivers are fired
Of pain, you will not consider that pain unacceptable. Perceptions in themselves have not changed,
But will not act to control them because the situation is under control. Change
The frame of reference changes the behavior of the system.
Defining and consciously redefining frames of reference can help you change the
behavior. If you are worried that your expenses are out of control, you can make a budget
That tells you what your monthly income goal has to be to reach your "
Sufficient profit or profit ramen ". If you are concerned about your weight, because it weighs too much
Or too little, going to the doctor can help you gauge your expectations and perception
Of itself because it will endorse the situation with medical data. If you are working twelve
Hours a day and decide that you will not tolerate working more than eight, your work habits will change.
Change the frame of reference and its behavior will change automatically.
Energy Saving When an individual or company decides that
Has achieved success, stops progressing. THOMAS J. WATSON, former IBM president
The human being is vague by nature, and that is a truth as a temple. Reflection
Criticism is: being vague is a feature, not a defect.
Imagine what would happen if one of your ancestors spent the day running senseless until
To give him a syncope due to exhaustion. If a predator or
Enemy, would not have reservations to react to the threat. Bad business. Our evolution
Has allowed us to limit the consumption of energy to the situations strictly necessary,
Concept that I call "saving energy." Researchers take a few decades
Studying marathon and super marathon runners (athletes who periodically
Of 80 to 160 kilometers of a pull) to know the reactions of the body before the
pain. And this is what they have discovered: when one is so tired that it seems to go
To fall fulminated at any moment, on a physiological plane, not even remotely,
Is about to die. The signals that your brain sends to your body are a ruse
Which serves as a warning and prompts you to save energy, in case you need it later.
If the frame of reference is not transgressed, people tend to save energy and do not act.
Imagine two roommates sharing different points of view about cleanliness
Of the house. For one of them to see dirty dishes in the sink is a problem: consider
That seeing a single dirty dish means that the situation has gone uncontrolled, and that triggers
An action on your part to solve it. For the other partner, the situation does not
Uncontrolled until the sink overflows with plates, and at that time will use
His energy to wash the dishes. To different frames of reference, different actions.
If you think that you are well of weight, health and physical, it will hardly change
Your diet or you will start exercising. If you are comfortable with your social circle and demonstrate
Trust in society, will hardly strive to improve their social skills or expand
His circle of friends. If you think you make enough money, you will hardly struggle
In earning more. Energy saving explains that some
Remain for years in jobs that are a dead end, despite
Know that his post is nothing out of this world. If they consider that they are more or less at ease,
Who can pay the bills and their employment never becomes so overwhelming or annoying
Which transgresses their expectations, in general do not deviate from the path drawn to achieve
A promotion, finding a new job or setting up a business. People only strive
If their frames of reference are transgressed; In other words, if your expectations do not
Are transgressed, it simply does not act. The sources of information that change the
Frames of reference are decisive for taking action. One of the things that
Motivated me to start designing courses and offering advice was to learn that in
The world of business there were writers and therapists who spent their day learning
And helping others and also charged a lot for their experience. That was enough for me
Then to transgress my frames of reference at work: if they charged for doing
What I loved, why I had to spend all day in a job
That I occupied the whole day and did not just satisfy me? How many more things did I learn?
Of these professionals, I wanted to make my dream come true.
Before Roger Bannister beat the record in 1954, running a mile in less than four
Minutes was considered outside the physical limits of the human body. When Bannister
Demonstrated that it was possible, the psychological barrier was broken: in 1957, sixteen athletes had
Beaten the record. The only thing that had changed was the frame of reference: the athletes understood
That was possible and they wanted to get it, and that's why they got it.
A good book, a magazine, a blog, a documentary and even a competitor have much more
Value when they transgress their expectations about what is possible. When he discovers that
The others are devoting themselves to something that previously considered unrealistic or impossible,
Their frames of reference change in a very profitable way. All you need to know
Is that your desires are possible, and you will find a way to achieve it.


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