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55 Cards in this Set
- Front
- Back
- 3rd side (hint)
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time affluences
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feeling we have time and can savor things we are doing
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effect of multitasking
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IQ fell 10 pts when trying to juggle messages and work
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equivalent to missing one neight's sleep, double effect of marijuana
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5 minute take off
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don't procrastinate, act
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overcoming procrastination
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5 min take off
reward go public (knapsack) team approach - doing things wiht others goals, plans lists: commitments, divide and conqure permission to recreate |
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psychological safety
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hospital with certain conditions made more mistakes because they recorded more
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ppl need to feel safe talking about mistakes
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geezers and geniuses
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successful leaders saw failure as big part of life, hardships that defined who they were later
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failure is important
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perfectionist vs excellence
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defensive, half empty, over generalize, no self acceptance, static, fear of failure, focus on destination
temporary relife, wastes time, prone to disorders, hurts self esteem, relationships |
open to suggestions, realistic, half full, unconditional acceptance, dynamic, journey and edestination
ppropriate time allocation, healthy , continuous, allows for growht, creative tension |
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pareto's principle
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creativity is 80/20 rule
20 % time get 80% work done 20: focus on what' simportant, increase flow |
20% ppl own 80% wealth
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sources of perfectionism
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conditioning, social environment, permission to be human, harmful praise
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overcoming perfectionism requires
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self awareness and active acceptance
behavior changes attitude meditation and visualization platinum rule helping others, lead by example rewarding journey/effort |
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3 P's of course
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permission to be human
positive benefit finding, failure as opportunity perspective - not sweating the small stuff |
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exercise
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30 mins, 4X week
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touch
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12 hugs a day
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exercise and antidepressants
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no significant difference, but exercise has the lowest relapse
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exercise and cognitive functioning
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brain more plastic after exercise, more creative likely to retain
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physical effects of exercise
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weigh loss to base level
chronic disease immune sex |
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recovery
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without complete recovery leads to staleness: increased anxiety, sympathetic nervous, catecholamine, cortisol base rates
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quantity affects quality
1-4 days of rest per week |
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overcoming barriers
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pain: divide and conqure, distract, social support
time: investment, ritualize subconscious: feeling worthy, 5 min take off, just do it |
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aerobic exercise,
interval training |
best bang for buck,
often more powerful and lasts longer than aerobic |
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exercise revolution: unsung hero in "spark" book
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in schools: obesity incr, school performance incr, violence disappeared, happiness incr
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one pointed ness
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focusing on one thing: prayer, breath
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3 deep breaths at strategic points
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meditating monks
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can completely repress startle response
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kabat: meditation
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45 mins a day: significant differences in prefrontal activation, immune, anxiety, happiness
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mindfulness therapy reduces relapse of depression by 50%...
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1. awareness and acceptance of body signals, physical manifestation
2. create alternative neural pathways: leave it up to body's natural ability to heal 3. practice: simulate in cold state, then can practice in trouble 4. cognitive reconstruction: privelege vs. stress; different from avoiding/repressing |
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touch deprivation in monkeys
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autistic behavior
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in babies in romania: less physical growth, below average IQ, impaired motor development
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hugs
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5X a day
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introverts
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high innate level of arousal
getting away from optimum enervates, needs recovery/restorative niche |
alcohol reduces level of arousal so they can dance to reach optimal level
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divorce rate
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2/3 marriages
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intimate relationships benefit...
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men more
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sexual potential peaks at
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50s
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growing tip statistics for relationships
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1. work hard
2. known vs validated 3. allow fo rconflict 4. positive perception |
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cultivating vs. finding
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malleable vs. fixed
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active love
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men need it more than nautral love, need to behave in way that's loving: self perception tehory
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#1 predictor of successful tehrapist
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empathy
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gay couples
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use humor and affection, don't take negativity personally, calm and soothe
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titanium rul
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don't do to close to you what you wouldn't do to ppl not close to you
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positive illusions
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benefit finding, appreciating, self fulfilling prophesy: benfit creating - not illusion but reality
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laughter
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rhythmic, vocalized, expiratory, involuntary
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zygomatic major
bp lowered incr blood flow |
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97:3
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negative to humor ratio
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difficulty wiht humor
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1. hard to define, subjective
2. dead frog problem: define it, goes away 3. genetics - no point |
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freud's take on humor
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psychological release, id's sexual violent impulses get frustrated/repressed: socially acceptable envelop of id desires
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bergson's take on humor
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humor as social corrective
human on trajectory toward self actualization humor is correction when we get off laughing at ppl |
dale sturtevant theory: will ferrell use sarcasm to train dogs
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achor's take on humor
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mindful lense through which we view world
social rule breaking: enjoy if we find humor counterfactuals positive spin on beta press (subjective construal of reality) |
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tetris effect
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humor as cognitive afterimage: change shape of news to make funny
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transcend status quo
mallable, mindful and aware of potentials |
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peak experiences and humor
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take on self actualization
ordinary becomes extraordinary (the office) |
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physical and mental benefits of humor
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activate parasympathetic system
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increases in t cells (immune)
gamma interferon (disease fighting proteins) b cells (antibodies) decreases serum cortisol (stress response) brochial asthma less flare up increase pain tolerance lowers blood sugar for TD diabilities decreases stress in testicular cancer |
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soprano effect
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chronic activation of sympathetic system
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social effects of humor
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mirror neurons: wire us for empathy
smiling at someone gets them to smile at you signal of cognitive fitness, dealing with reality coping mechanism in marriage |
ppl do something awkward, they feel more attracted (twister)
number of laughs of female correlated with mutual attraction |
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humor as therapy
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journaling: at firs tmore stress, tehn to a lower base level
transforming trauma |
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6 ways to increase humor
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journal stories funny to you
watch funny ppl 2 questions process: why am i so funny; why don't others recongize this - build se permission to be subhuman: anesthesia of heart bariety, breaking pattern tetris effect |
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self esteem (branden)
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competent, worthy
immune system of consciousness reality, hard work, integrity |
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california task force
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self esteem is a social vaccine
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paradox of SE
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SE not assocaited with success or social status; more success leads to difficulty in this realm
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epigenetic model
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stages of SE:
1. dependent 2. independent 3. uncoditional |
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unconditional SE
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worthiness not contiengent, competence interdependent and one wiht others, less egosensitie, more empathetic and compassionate, distance from comparison with others bc we're one wiht them, feeling with not against
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