6 science backed advices for better work and learning
Tags: productivity, learning, career, beginners
Published: 2021-07-01 04:57:22

Today I'm going to talk about some tiny habits which can go a long way in improving your daily work and motivating you for long-term learning. Each of the principles is backed by science because understanding the "why" is more important before doing the "what" or learning the "how".

1. **Focus vs Diffuse mode**
    - Focus - concentrate on one thing. No multitasking.
    - Diffuse - let the brain wander freely. E.g. exercise, sleep, going out.
    - Go back and forth. Focus for a while and diffuse for a while.
    - Grows your brain just like exercise and rest grows your muscles
    - taking breaks is good for high performance
    - [The science behind it](https://delanceyplace.com/view-archives.php?p=3150)
2. **Sleep**
![Sleeping Chandler](https://i.giphy.com/media/eKITkdsoZzRN4WomFO/source.gif)
    - Sleep clears toxins from the brain
    - Long deep sleep is important. Toxin cleaning is an energy intensive process. It does not happen unless body is at rest for a long time.
    - [Check out this article](https://www.nih.gov/news-events/news-releases/brain-may-flush-out-toxins-during-sleep)

4. **Brain training**
    - Practice something to create strong memory 
    - exercise your brain by repeating what you learn
    - give your brain enough diffuse mode
    - [Too much biology to prove it](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3191246/).
5. **Regular Exercise**
    - prevents depression and anxiety
    - elevates mood
    - gives rest to the brain (diffuse mode)
    - Here's a [study](https://www.apa.org/monitor/2011/12/exercise) to back it up
6. **Feedback**
    - negative -> "You're doing this wrong" (criticism)
    - positive -> "If you do this, I will give you this" or "I like how you did this" (motivation)
    - criticism is usually more actionable - enjoy criticism when you are in the middle of your learning or towards a high career stage
    - motivation is important at the beginning - gives you power to battle the obstacles
    - [Some science](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5239721/) for the nerds
3. **Procrastination**
![Procrastination Costanza](https://i.chzbgr.com/full/7586032128/h94BFB767/costanzas-can-keeper-chair)
    - you don't want to do something right now because is isn't going to feel good. You brain automatically suggests something more positive - like watching YT videos or playing games
    - it is *an issue with managing our emotion and not our time*
    - you could be a good time manager but still not feel like doing some tasks (I relate strongly)
    - Understand that by delaying an important task we are just delaying the mental pain
    - Best way to tackle this is to be strong and do that important task right away - Get rid of the pain and feel better.
    - [Some tricks](https://www.deprocrastination.co/blog/3-tricks-to-start-working-despite-not-feeling-like-it) for the affected. **Must read**

    > Screw it, let's do it
    > -- <cite>Richard Branson</cite>

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This is not a complete list. A few more coming soon. 

These principles are notes from the course [Learning to Learn [Efficient Learning] : Zero to Mastery](https://www.udemy.com/course/learning-to-learn-efficient-learning-zero-to-mastery/). Do check it out if it sparks your interest.

Happy Learning!!
![Learning](https://img.buzzfeed.com/buzzfeed-static/static/2020-09/24/0/asset/19b0de03aa06/anigif_sub-buzz-23179-1600908429-13.gif)

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