Behavior modification techniques are strategies used in a psychological intervention to change a person’s behavior and make them more adaptive. There is a wide variety of these techniques, which the professional will use depending on their experience and patient profile.

Modification techniques used in therapy

1. Systematic desensitization

It is a cognitive-behavioral technique proposed by Joseph Wolpe and aimed at reducing anxiety responses and avoidance behaviors when faced with feared stimuli. It is one of the first behavioral modification techniques.

Wolpe built on work on fear conditioning, theorizing that just as fear is conditioned, it can be eliminated. Through this technique, stimuli that provoke an anxiety response are associated with responses that are incompatible with it, such as relaxation.

This is what is known as counterconditioning: after several associations between these incompatible responses, new learning would occur. Thus, the situation that caused anxiety will stop doing so when the incompatible response occurs. In systematic desensitization there is a decrease in the anxious response. The key aspect for extinction of the response is the lack of reinforcement.

2. Exposure techniques

Behavioral technique whose objective is to systematically confront situations that generate anxiety, avoidance or escape responses.

The person is exposed to these feared stimuli gradually until the anxiety or excitement decreases when seeing that the consequences they expect to happen do not occur.

Continuous and prolonged exposure to feared stimuli educes the fear and anxiety response. It constitutes a key technique for intervention in anxiety disorders. There are different types of exposure techniques such as live exposure, imagination exposure, group exposure, self-exposure or exposure through virtual reality.

3. Mindfulness

Mindfulness is the concentration of attention and consciousness, or full consciousness, and one of its clearest references is meditation.

Meditation or the use of cognitive or physiological relaxation procedures configure various techniques to achieve various physiological and emotional deactivation effects. This full attention consists of a process of observing one’s own body and mind, allowing experiences to happen, accepting them as they are presented, without evaluations.

The essential elements are acceptance of both the positive and the negative, concentration on the present moment, feeling everything without that need and seeking control. With this technique, you do not want to reduce or control discomfort, fear, anger, etc., but rather you want to experience these feelings and emotions. It is a renunciation of control of emotions, thoughts and feelings.

4. Molding

Also called learning by successive approximations, it is a technique based on operant conditioning. It consists of reinforcing the successive approaches that the individual makes during the intervention until reaching the final behavior, in addition to extinguishing the previous responses that he or she has been giving.

When carrying out the behavior, stimuli are used that promote the initiation of a response in a person who shows difficulties in doing so. They can be verbal, physical, environmental or gestural stimuli.

Shaping requires that while new behaviors are reinforced, previous behaviors are extinguished, presenting the reinforcer only when the specific behavior of the stage in which the individual is found is emitted.

5. Chaining

It is used to establish new behaviors in subjects, based on operant conditioning and which is used when learning, especially daily activities.

Complex behaviors can be decomposed into simpler behaviors, working on each one separately and each simple behavior acting as a discriminative stimulus for the next one and as a reinforcer for the previous one. Its procedure consists of the formation of a behavior through combinations of a sequence of simple steps, in which the subject advances as the previous step is mastered.

6. Time out

It is found within the operant conditioning techniques and consists of the reduction of behaviors by removing the person from the situation in which they are obtaining the reinforcer that maintains them.

To carry it out, it is necessary to have identified the reinforcer that maintains that behavior and to be able to remove the person from the environment in which it is reinforced. The application of this technique produces a rapid reduction in behavior, but for it to be effective it requires that the person leave the area in which the stimulus is obtained, using it only in specific periods of time.

Furthermore, the decrease in this behavior is due to the history and reinforcement program that has maintained it, as well as the intensifying value of the situation. It is mainly used with children, mainly in educational contexts. It can also be used with people of any age.

7. Response cost

It is similar to negative punishment, since it is a procedure that consists of removing a stimulus that acts positively for the person. For its application, powerful incentives must be identified that can be withdrawn immediately after carrying out that behavior, applying it systematically and continuously.

It is expected that the negative consequences of withdrawing a reinforcer are more important than the possible positive effects of the stimuli that are maintaining the behavior. This procedure produces very rapid effects, but it can also produce emotional responses and facilitate aggressive behaviors.

It is necessary to be able to withdraw the reinforcer in a manner consistent with the emission of the behavior to be eliminated. To do this, it is necessary that the person has reinforcers that are effective for the intervened subject.

It is also advisable to resort to positive reinforcement of more appropriate behaviors and alternatives to the problem behavior. This will prevent the appearance of negative emotional behaviors.

8. Token economy

This technique is a system for organizing external contingencies that aims to control the context in which it is being carried out. The word economy refers to the fact that this method works as an economic system in which the person charges or pays with tokens depending on whether or not they perform certain behaviors.

The tokens act as conditioned and generalized reinforcers, using vouchers, bills, stickers or plastic tokens. The person obtains these tokens when he emits the desired behavior, functioning as a temporary bridge between the emission of that behavior until obtaining the subsequent incentive.

These tokens act as secondary stimuli that will later be exchanged for primary reinforcers or rewards, which can range from material objects to carrying out activities or obtaining certain privileges. It is a technique that is carried out above all in institutionalized centers, in educational contexts, in sports environments and in different community settings.

9. Behavioral contracts

Written and formal document that specifies the behaviors that a person or group of people agrees to develop, and the consequences that will be obtained for carrying them out or not. It does not require as much control at a contextual level nor does it require the implementation of new generalized reinforcers, such as the token economy.

In addition, there are various forms of contracts, such as negotiated or non-negotiated, verbal or written, individualized or standard, public or private contracts. It is mainly used in family and couples therapies.

The target behavior or behaviors must be clearly defined in the contract, as well as the duration and time at which they must occur. The consequences will also be specified, both for issuance and non-issuance, the evaluation criteria to carry out a control, as well as the start and duration of the contract. It contains the demands of the parties expressed through specific behaviors. It specifies the relationship between behavior and rewards or punishments and allows the environment to be controlled effectively.

10. Self-control techniques

These techniques aim to strengthen people so that they are able to regulate their behavior on their own through strategies and procedures to achieve established goals. At the beginning of the intervention, training is carried out to provide the necessary information on how these strategies work and thus become aware of the active role that the individual plays in obtaining and achieving their achievements.

To notice progress, the person must be committed and aware of the change process and their abilities to achieve those objectives. The therapist will have a supporting role, and at first will be more present, but then will have less and less weight, gradually removing this help.

The steps to follow in this technique would be to promote commitment to change, specify and evaluate the problem, plan objectives, design and apply change strategies and promote maintenance and possible relapses.

11. Satiation

The satiation technique is based on the excessive presentation of a reinforcer in a short period of time so that the individual generates an aversion for it inside. That is, weaken its reinforcement.

For example, if a child only wants to eat sweets and protests if other food is given, the application of this technique would be to feed him only sweet products. Finally he will end up hating sweets and this would complete the behavior modification technique.

12. Extinction

With this technique, the positive or negative stimuli that supported the individual’s reinforcement are omitted until it gradually disappears. This is a methodology widely used with young children.

For example, if a child does not want to bathe and every time it is his turn he screams or cries, his parents will usually scold him, punish him, or even hit him. This would be the child’s reinforcer, since all he wants is to get the attention of his parents.

Therefore, with this technique you should act in a completely opposite way, ignoring the child and any of his unpleasant ways of acting when showering. Eventually, this behavior will end up disappearing, since the child will understand that it is of no use to him.

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Feeling anger is totally normal after experiencing frustrating, painful or unfair moments. In fact, it can be considered a healthy emotion, as long as it does not become uncontrolled or destructive. And the way in which anger is expressed will determine its impact on the physical and mental health, as well as the interpersonal relationships of those involved.

A healthy expression is characterized by being direct and honest, since angry people express their feelings clearly without hiding or repressing them. Additionally, they avoid verbal or physical attacks so as not to harm or humiliate other people, as they understand that anger must be shown in a respectful manner.

But perhaps the most important point in expressing anger in a healthy way is having the ability to identify the cause of the anger. Not all people know how to express their anger specifically, avoiding generalizations or accusations towards others.

However, when these characteristics are not present, it is very likely that the person suffers from anger problems. Not only will they make those around you uncomfortable, but they can cause headaches, high blood pressure, muscle tension and digestive problems.

Types of Anger Issues

Anger is a complex emotion that can manifest in various ways, and individuals may experience and express it differently. Three common types of anger issues are inward anger, outward anger, and passive anger.

• Inward anger refers to the suppression or internalization of anger. Individuals experiencing inward anger may keep their feelings bottled up, avoiding confrontation or expression. This type of anger can lead to self-destructive behaviors, such as self-harm or substance abuse. It may also contribute to long-term emotional and physical health issues, as the repressed anger festers over time. Inward anger often stems from fear of conflict, low self-esteem, or a belief that expressing anger is unacceptable.
• Outward anger, on the other hand, involves the overt expression of anger towards others or the environment. This type of anger is visible and may involve yelling, physical aggression, or other outward displays of intense emotion. Outward anger can strain relationships, harm personal and professional connections, and lead to legal consequences. It often arises from frustration, perceived injustices, or a lack of effective coping mechanisms.
• Passive anger is a more subtle form of anger that involves indirect expressions of hostility. Individuals with passive anger may engage in behaviors such as sarcasm, silent treatment, or intentional inefficiency to convey their displeasure. While passive anger may seem less harmful on the surface, it can create an atmosphere of tension and resentment. It often arises from a fear of direct confrontation, a desire to avoid conflict, or a belief that expressing anger indirectly is a more socially acceptable approach.

Understanding these different types of anger issues is crucial for individuals seeking to manage and address their anger effectively. Developing healthy coping mechanisms, improving communication skills, and seeking professional support can all contribute to healthier expressions of anger and the resolution of underlying issues.

What to do if you have anger problems?

People who suffer from anger problems tend to feel angry very frequently, even over very small things. In addition, they react quickly and excessively to stimuli that generate anger. They generally express their emotions aggressively and regret what they say and do when they are angry.

Fortunately, this is a situation that can be overcome, and any individual with anger problems can learn to manage their anger in a healthy way. In this sense, the most recommended thing to control this feeling is:

Identify the trigger

The most important thing to control anger is to learn to identify its trigger. It is often complicated because the triggers can be subtle or unconscious, such as an uncomfortable event, person, or situation. But once the problem is identified, you can begin to develop strategies to avoid them or manage them in a healthy way. 

Chill out

Although it may seem too difficult, when a person feels angry it is very important that they take steps to calm down. Those who suffer from anger problems allow this feeling to dominate them to the point of becoming destructive.

The truth is that physical changes, such as increased heart rate, blood pressure, and breathing, make relaxing almost impossible. In fact, when a person feels angry, they cannot think clearly and stop making rational decisions. For this reason, it is of utmost importance to not allow anger to take over.

In this way, some relaxation techniques that can help you include deep breathing, meditation, yoga or exercise.

Express emotions in a healthy way

There is no point in repressing what you feel and accumulating anger inside. It is important to find healthy ways to express anger, as containing what you feel can have negative effects on anyone’s physical and mental health.

There are many alternatives to express anger in a healthy way, such as talking to someone you trust. Professionals also often recommend writing in a journal about what is bothering you to clarify your thoughts. Although starting some new and pleasant activity can also be helpful and thus release all the tension.

The truth is that there is no single correct way to do it. It is best to experiment with different activities, until you find the ideal one for each particular case.

Seek professional help

Sometimes it is best to seek professional help, as anger problems may be serious enough not to improve with individual measures. A therapist can help develop strategies to manage anger and improve overall mental health.

You can not only support people with anger problems by identifying their triggers, but also develop strategies to calm down when they feel angry. A good psychologist will also be able to help resolve underlying issues that may be contributing to anger, and of course, learn to express it in a healthy way.

If you feel like you are having anger problems and you no longer know what to do, it is very important that you seek support from mental health professionals. You are in control of your life and your feelings and you don’t have to feel otherwise.

Why are some people more angry than others?

Individual differences in anger expression can be attributed to a complex interplay of biological, psychological, and environmental factors. Genetic predispositions may influence one’s temperament, making some individuals inherently more prone to anger. Neurological differences in brain structure and function, particularly in regions associated with emotion regulation, can also contribute. Childhood experiences, such as exposure to trauma or a lack of healthy coping mechanisms, play a pivotal role in shaping anger responses. Additionally, socio-cultural factors, including societal norms and familial upbringing, impact how individuals express and perceive anger. Personal stressors, frustration tolerance, and coping skills further contribute to the variability in anger levels among people.

Why Manage Anger?

Anger is a powerful and natural human emotion that everyone experiences at some point in their lives. While it is normal to feel angry in certain situations, managing and controlling anger is crucial for maintaining healthy relationships, both personal and professional. This article explores the importance of managing anger and the various reasons why it is essential for overall well-being.

Health Benefits

Managing anger contributes significantly to overall health and well-being. Uncontrolled anger has been linked to various health issues, including high blood pressure, heart problems, and a weakened immune system. Chronic anger can lead to stress-related illnesses, making it imperative to find healthy ways to cope with and channel this intense emotion.

Relationship Preservation

Anger can strain relationships and damage connections with friends, family, and colleagues. Effective anger management helps preserve these relationships by preventing hurtful outbursts and destructive behavior. Learning to express anger in a constructive manner fosters understanding and promotes healthier communication.

Workplace Productivity

In a professional setting, unmanaged anger can have detrimental effects on productivity and teamwork. Employees who struggle to control their anger may create a hostile work environment, leading to decreased morale and collaboration. Effective anger management fosters a positive workplace culture and enhances overall productivity.

Emotional Intelligence

Managing anger is a key component of emotional intelligence. Individuals who can regulate their emotions, including anger, are better equipped to navigate social situations and handle stress. Developing emotional intelligence contributes to personal growth, resilience, and adaptability in various life scenarios.

Decision-Making

Anger often clouds judgment and impairs decision-making abilities. When individuals are angry, they are more likely to make impulsive and irrational choices. Learning to manage anger enables individuals to think more clearly and make informed decisions, even in challenging or frustrating situations.

Conflict Resolution

Effective anger management is crucial for resolving conflicts peacefully. When individuals can express their feelings of anger calmly and assertively, conflicts are more likely to be resolved amicably. Uncontrolled anger, on the other hand, escalates conflicts and hinders the resolution process.

Mental Health Benefits

Beyond physical health, managing anger is essential for mental well-being. Unresolved anger can contribute to anxiety and depression. Developing healthy coping mechanisms and addressing the root causes of anger promotes mental resilience and fosters a positive mindset.

Improved Communication Skills

Anger management is closely tied to effective communication. Individuals who can express their anger in a controlled manner are better able to convey their needs and concerns. This, in turn, facilitates better understanding between individuals and promotes healthier communication patterns.

Legal Consequences

Uncontrolled anger can lead to legal issues, particularly if it results in aggressive or violent behavior. Learning to manage anger helps individuals avoid legal consequences, maintaining personal integrity and preventing the potential harm of legal repercussions.

Is My Child’s Anger Normal?

Parents often grapple with their child’s anger, wondering if it falls within the bounds of normalcy. Childhood, a labyrinth of emotions, often witnesses bouts of fury. Tantrums, outbursts, and frustration – these are not uncommon. A child’s world, unfiltered by experience, can overwhelm them. Developmental stages, coupled with an evolving understanding of emotions, fuel this fiery display.

Their anger isn’t always a cause for concern; it’s a language, an expression of unmet needs or overwhelming feelings. Context matters—monitoring frequency, intensity, and its impact on daily life can provide insight. Engaging, guiding, and teaching healthy ways to navigate emotions becomes pivotal. Patience, understanding, and a supportive environment aid in the journey towards emotional regulation. Consulting experts can assuage parental concerns, ensuring a balanced approach to a child’s emotional world.

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Nootropics are the new fashion, especially in highly intellectually demanding environments such as universities or entrepreneurship, as they are capable of enhancing brain functions and improving its performance. There are thousands of different options, ranging from the almost mystical Modafinil, to more artisanal ones like coffee with butter.

But today we have to talk about Noopept, considered by many to be the best nootropic in the world — but is that true? We invite you to discover it, in this article that seeks to present in a clear and entertaining way all the aspects of this popular smart drug.

History of Noopept

Noopept was born in Soviet Russia in the 1970s, thanks to the pharmaceutical company JSC Lekko. But how was it really born? What motivated its appearance? The answer is found in the desire to improve another nootropic, known as Piracetam.

It made its first appearance in 1964 in Belgium, after its successful synthesis at the hands of the team of scientists from the international pharmaceutical company UCB, led by Corneliu E. Giurgea. Piracetam also gave rise to the term “nootropic”, because E. Giurgea described this and other substances as having the ability to increase intellectual performance. Although it represented great progress, it also presented some problems:

a) Piracetam only works with high doses

Rita Ostrovskaya According to the words of the co-creator of Noopept, Dr. Rita Ostrovskaya, 12 grams of Piracetam per day are needed for it to have significant effects on the body, a much larger intake compared to other nootropics. There is controversy regarding the perfect dose, some claim that 2 doses per day of 4.8 g each are the perfect way to obtain all the benefits of Piracetam and keep its possible side effects at bay — and this claim is supported by a scientific study. .

These “mega doses” are actually normal doses when it comes to this smart drug, so there is no collateral damage if these directions are followed. The problem that this intake represents is the price, because 100g of Piracetam costs around $17 dollars, and taking into account that and the recommendation on the doses, we can see that the consumption of this nootropic can become somewhat expensive.

b) Piracetam is not for everyone

Piracetam is a peptide, and this represents a clear advantage in terms of safety, but at the same time a great disadvantage — they become biologically unstable during digestion, and this condition becomes more evident in long peptides. This is the reason why not all people are able to obtain the benefits provided by this substance. Another important point is that the person is unable to feel the effects instantly or in the short term; they generally take a few days to appear, something that can make certain people uncomfortable.

Conclusions about Piracetam

These would be the two main problems with Piracetam. However, to this day it is used to make nootropics of greater effectiveness and power, as we will see shortly. With this we do not mean that Piracetam is useless or inferior, it provides great benefits: 

• Improve memory functions.
• It works very well in people with some type of cognitive impairment.
• It has neuroprotective properties.
• Its toxicity level is low.
• It helps the person learn better and faster.
• It helps keep the brain in good condition, combating damage caused by aging.

These would become the main ones. What makes this smart drug special is the perfect balance between potency and safety, because a smart drug to be considered such must also protect the brain.

Noopept: The nootropic of the future

Now it is time to continue the review of the history of Noopept, precisely talking about the change it caused in contrast to its predecessor. The mission was to create a nootropic substance that had the low toxicity and safety of Piracetam, but had more potency — to reduce the grams per dose. It was also imperative that this new smart drug be more biologically stable. And this is how Noopept was born, an answer to the deficiencies of Piracetam.

Noopept was made more stable and resistant to the activities of enzymes, thanks to the fact that it was a peptide of only two amino acids, that is, a dipeptide. It is not about joining any type of amino acid, but about imitating the original structure of Piracetam as much as possible, a task that glycine and proline were able to fully fulfill. This new compound was not only firmer and stronger, but it was much more powerful — requiring smaller doses to exploit its full potential. Dr. Rita Ostrovskaya reports that during the development of Noopept, it was found that this effect arose at doses of 1mg/kg — 200 times lower compared to Piracetam.

This is the final stop in this review of the history of Noopept, as well as a brief look at its benefits and properties — now let’s talk more specifically about this popular nootropic.

Getting to know the new Dipeptide

It is considered the most powerful nootropic on the market today. It promises to impressively improve memory, learning ability, concentration and focus. But its benefits go beyond improving certain mental abilities, since it is also being used to treat certain cognitive diseases.

What do people say?

Noopept has become very popular, capturing the curiosity of many individuals. A large part of them have reported excellent results when integrating this product into their lives, highlighting that it is best to treat it as an element of daily consumption — because this is how the best results are obtained, another point in favor is that it has fast action, There is no need to wait for long periods of time. And it’s time to know what improvements it has caused in people’s lives:

1) Faster memory

To be more precise, we are referring to the speed of memory recovery, which is greatly benefited by the consumption of Noopept. However, this benefit manifests itself in different ways in people, some experience greater ease in maintaining long conversations without losing the line. Another group reports that they can remember almost everything that happens in their daily lives, from what happened 5 minutes ago to what happened about 6-7 hours ago.

However, there are people who maintain that Noopept is terrible for long-term memory, often based on this study done with rats. At first glance it may be convincing, but these experimental subjects did not have 100% developed brains, which certainly invalidates the veracity of the study.

It has also been seen that many of the people who argue that this nootropic is harmful to short-term memory have consumed it in very large quantities (100+ mg, when the recommended daily consumption is 10-30 mg per day), being This is not recommended, because Noopept is very powerful and excessive doses cause more damage than benefit. This serves to remind us that with this smart drug “less is more”, that is, small doses work a thousand times better.

2) A mind quick as lightning and clear as crystal

Although we already saw that it does a lot to improve the speed of memory, it also does so in all the cognitive functions of the brain — in addition to giving it a pleasant “shock” of energy. It allows you to make strong mental efforts more easily and for a longer time (e.g. studying for difficult exams, long and highly complex days, etc.), Helps eliminate the well-known mental fog, contributing to clear, fast and precise reasoning — What more could you want?

3) Hello, how are you?

If you feel great anxiety or difficulty when greeting or starting a conversation with a stranger, Noopept is the answer to your problem. A large number of users of this product have confirmed that this dipeptide is great at combating social anxiety. By integrating it into your life, your social skills will be greatly benefited. You will be able to start conversations with people you have never met before in your life, your current relationships will be positively affected and your attitude towards the world will change for the better.

A formidable ally for your mental health

This compound ensures the optimal and correct functioning of the brain, through its neuroprotective properties — acting as armor for our neurons. It helps reduce stress caused by oxidation and release toxins from the brain, just as an antioxidant does. There have also been signs that it can help reverse the damage caused by excessive alcohol or drug consumption, but this is still a matter of research.

Noopept molecule 

It also provides benefits to communication within the brain, that is, it promotes the creation of synaptic connections between the left and right hemisphere. This peculiarity allows us to integrate skills specific to each hemisphere together, providing excellent results for our daily lives.

How does Noopept work?

Explaining in detail its mechanism of action can become a cumbersome and difficult matter, so we have decided to summarize it. Noopept is absorbed by the body from the gastrointestinal tract, where it is then sent to the brain. Unlike Piracetam, this nootropic has excellent bioavailability when taken in the recommended doses of 10-30 mg.

To understand how it works a little better, we must mention a key element: Glutamate.

Noopept travels to glutamate receptors, helping to reduce their wear and tear as much as possible. This key element is also one of the most powerful neurotransmitters, and Noopept is responsible for making the receptors for this compound more sensitive, in order to achieve faster activation. The glutamartegic system is considered to be of vital importance in learning, memory formation and other important cognitive processes.

How does it manage to give that feeling of total clarity?

The answer lies in the fact that Noopept increases the amount of oxygen in the brain. It also optimizes glucose metabolism, making it easier for the brain to dispose of — this is important because glucose is one of the brain’s main fuels. 

Side effects of Noopept

So far only side effects linked to excessive consumption of the compound have been recorded. Among them we have anxiety, loss of mental clarity and in very rare cases allergies, but if we stay within the recommended doses we will never have to suffer any of these side effects. So we can conclude that Noopept is very safe, as intended from the beginning, extracting this excellent characteristic from Piracetam.

Where to buy it?

Thanks to the Internet, there are thousands of options, but not all of them are reliable or safe. The Absorb Health site sells Noopept in both capsule and powder (by the gram) at a reasonable price. Shipping to territory outside the United States has an additional charge, but it is not more than $10-13 usd, so it is advisable to order in larger quantities to get the most out of it. We can trust this site as it has the Doctor Trusted badge.

What other Nootropics is it complemented with?

The famous “stacks” can be created, which are nothing more than a cocktail of smart drugs. It is best to include a healthy source of choline, with Alpha GCG and Citicoline being the perfect candidates. Another popular combination is Noopept + Piracetam, as the latter helps to further enhance the powers of the former. 

Conclusions

We have reached the end of this article dedicated to this fascinating and powerful nootropic. As always, the poison is in the dose — so follow the instructions, as it is the correct way to exploit its full potential. Another important point to highlight is that Noopept cannot compensate for the body’s deficiencies on its own, so it must be accompanied by a healthy lifestyle. We invite you to try Noopept and give your life the clarity and energy it needs.

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In a world saturated with information, the ability to process and synthesize vast amounts of text has become indispensable. Lev Goldentouch’s book, Analyze 1000 Articles, offers a comprehensive guide to mastering the art of massively intense reading. This revolutionary approach empowers readers to navigate the overwhelming sea of information with precision, efficiency, and creativity, ensuring they extract maximum value from every reading experience. Drawing on techniques such as speedreading, memory optimization, and strategic engagement, the book provides actionable insights for professionals, students, and lifelong learners.

The Foundations of Massively Intense Reading

Massively intense reading is not just about devouring content—it’s about understanding and retaining what truly matters. In Speedread to Be Relevant, readers must prioritize quality over quantity, ensuring their focus is on materials that are relevant to their goals. Lev Goldentouch emphasizes the importance of diversifying sources, from professional blogs and research articles to emerging thought pieces, enabling readers to stay ahead in their fields.

Speedreading is a cornerstone of this approach, allowing readers to identify the “paragraphs that innovate” while skimming through less critical sections. The purpose is not mere speed but the ability to locate transformative ideas quickly and efficiently.

Accelerating the Reading Journey

One of the most intriguing aspects of massively intense reading is the potential to dramatically increase reading speed. In Speedreading From Vocalization to Sub-Visualization, Lev Goldentouch explains how readers can transition from traditional vocalization to advanced techniques such as subvocalization suppression and saccading. With consistent practice, readers can achieve speeds of up to 10,000 words per minute, becoming “human search engines.”

This journey also involves adapting strategies to different types of material. For example, dense academic texts may require slower, more deliberate reading, while professional blogs can be scanned or skimmed for quick insights.

The Role of Creativity in Reading

Reading is not just an act of absorption; it’s a creative process. In Creativity Can’t Rely on Google underscores the importance of embracing imperfections and serendipity. Unlike machines that index knowledge, humans thrive on the ability to combine seemingly unrelated ideas into innovative concepts. This creative mutation often leads to breakthroughs in science, art, and everyday problem-solving.

Similarly, Search Vs Discovery highlights the dynamic interplay between deliberate research and spontaneous discovery. While keywords guide focused searches, discovery often arises from curiosity-driven exploration. Together, these approaches enrich the reading experience and fuel intellectual growth.

Optimizing Learning Through Strategic Techniques

Mastering Reading Techniques for Efficient Learning delves into the practical methods that enable readers to tailor their approach to the material at hand:

• Skimming: Quickly assessing a text’s relevance by focusing on titles, subheadings, and key phrases.
• Scanning: Locating specific information within a document in seconds.
• Speedreading: Striking a balance between speed and retention, especially for large volumes of material.
• Slow Reading: Immersing oneself in the depth and nuance of complex texts for deeper understanding.

By employing these techniques strategically, readers can maximize their efficiency and effectiveness.

Building Robust Memory Structures

Retention is a critical aspect of intense reading. In Maintain Massive Memory Structures introduces techniques like mind mapping, mental palaces, and matrix chunking, which help readers create and maintain organized mental landscapes. These methods ensure that knowledge is not only retained but also easily accessible when needed.

Furthermore, integrating these memory structures with real-world applications—whether through writing, teaching, or practical projects—reinforces learning and fosters long-term retention.

The Challenge of Passionate Reading

To sustain interest and motivation, readers must embrace challenges. Increase the Challenge to Stay Passionate encourages tackling more complex materials and pushing one’s limits. This “triple focus”—paying attention to details, committing to memory, and integrating knowledge creatively—ensures a dynamic and fulfilling reading journey.

Lev Goldentouch also emphasizes the importance of adapting strategies when faced with dense or uninspiring content. Techniques such as writing about the subject or accelerating reading speed can reignite focus and productivity.

Conclusion

Massively intense reading is a transformative skill that goes beyond traditional reading practices. By combining speed, strategy, creativity, and memory techniques, readers can unlock their full potential in processing and applying knowledge. Whether you’re a professional, student, or lifelong learner, Lev Goldentouch’s Analyze 1000 Articles provides the tools and insights needed to thrive in the information age.

About the Book

Here is the book Analyze 1000 Articles by Lev Goldentouch, a comprehensive guide to mastering massively intense reading. It offers actionable techniques for speedreading, memory optimization, and creative learning, making it an essential resource for anyone seeking to process information effectively and efficiently in today’s fast-paced world. Dive into this book to transform the way you read, think, and innovate.

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The mystery of dreams has intrigued humanity since time immemorial. In the quiet of the night, our brains immerse themselves in a fascinating and incomprehensible world, weaving stories and emotions that often seem to defy all logic. But why do we dream? What really are dreams and what meaning lies behind those dream images that we experience during rest?

On this journey of exploration, we will unravel the enigmas that surround dreams and discover how these nocturnal phenomena are not simple mental narratives, but a space where body and mind dialogue and learn together.

The enigma: why do we dream

When we fall into the arms of Morpheus, our brain is immersed in a deep and exciting enigma. Dreams have been a constant source of mystery and wonder for humanity, generating a series of questions that have endured through the centuries.

What exactly are dreams? Why does our brain embark on these dream journeys while we sleep? These fundamental questions have baffled philosophers, psychologists, and scientists for generations, and no wonder. After all, when you close your eyes in the dark of night, you are immersed in a world where the rules of reality seem to fade away.

The history of scientific research on dreams is an exciting journey that dates back to ancient times. From Aristotle to Sigmund Freud, scholars of different eras have attempted to decipher the mysteries hidden behind these fragments of the nocturnal mind.

Theories about the meaning of dreams have varied widely throughout history. Some believed dreams were divine messages, while others saw them as expressions of repressed desires or underlying anxieties. Over the centuries, these ideas have evolved and mixed with modern science, giving rise to more scientific and psychological approaches.

In the next sections, we will explore these fundamental questions in depth, trace the evolution of 

scientific research on dreams, and examine contemporary theories that shed light on the enigma of why we dream and how they influence our connection to the body and mind.

Mark Blumberg and his research

To shed light on the enigma of dreams, we enter the world of research by renowned neuroscientist Mark Blumberg . His groundbreaking work has led to surprising discoveries that challenge our traditional understanding of dreams and their relationship to the body.

Mark Blumberg, a leading researcher in the field of neuroscience, embarked on his study while observing small creatures in his laboratory at the University of Iowa, USA. These creatures were newborn rats, just a few days old. life, and became key subjects of his research.

What Blumberg noticed in his experiments was truly astonishing: newborn rats experienced spasms and contractions while they slept. This raised a number of intriguing questions about the relationship between sleep and the body.

To better understand these events, Blumberg took a drastic step and removed the rats’ cerebral cortex, specifically the region believed responsible for generating dreams. What he discovered next challenged conventional beliefs.

Contrary to expectations, the rats continued to experience the same contractions during sleep, even in the absence of this part of the brain. This puzzling finding raised a fundamental question: What is the real function of these movements during sleep if they are not directly related to mental processes?

What is the connection 

Let’s delve into the intricate relationship between sleep and the body, a connection that has intrigued scientists like Mark Blumberg for decades.

REM Sleep Theory and Body Mapping Explained

A key theory that sheds light on this connection is that of REM (rapid eye movement) sleep. During this phase of sleep, our brain is noticeably active, and our eyes move rapidly under closed eyelids. But what is its purpose?

The answer is that REM sleep is not a simple passive state, but an active body mapping process. It is during this stage that our brain seems to explore and “learn” the layout of our body. For example, in babies, this mind-body interaction is particularly beneficial, as it allows them to gradually develop an understanding of their own bodies. As you move and explore during REM sleep, you are building a relationship with your ever-evolving bodies.

Benefits of mind-body interaction in babies

Mind-body interaction during REM sleep is essential for babies’ development. As they explore their limbs, make movements, and experience sensations in their dreams, they are forging critical connections in their brains. This, in turn, allows them to learn how to move and how to perceive different parts of themselves. Ultimately, this interaction promotes fuller development and a deeper understanding of your own body.

REM sleep as an active body learning process

For all of us, REM sleep is not just about physical movements. It is a process in which our brain is actively involved in forming connections and assimilating experiences. During this phase, emotions can be surprisingly intense, and the lack of clear sensory cues can lead to vivid, incomprehensible dreams. In short, REM sleep is much more than just rest; It is a period in which body and mind dialogue and learn in unison.

In the following sections, we will continue to explore the intriguing aspects of this connection between sleep and the body, as well as its implications for our understanding of dreams and the human mind.

Dreams and emotions

Let’s delve into the intriguing world of emotions and brain activity during sleep, exploring how dreams become a unique space for dialogue and learning between body and mind.

Description of brain activity during REM sleep

During REM sleep, our brain wakes up noticeably. Even though we are deep in sleep, brain waves show intense activity, similar to wakefulness. This phase is essentially a movie set inside our mind, where events and emotions can be incredibly intense.

It is during REM sleep that we experience a variety of emotions, from joy to fear and surprise. Our brain creates an internal world, often enigmatic and surreal, where our past experiences, desires and fears can manifest in unexpected ways.

Impact of lack of clear sensory cues on vivid dreams

A fascinating aspect of dreams is their ability to generate vivid and incomprehensible narratives. During REM sleep, sensory signals from the outside world are turned off, meaning our brain is working in an environment of limited information. This gives rise to unique dream experiences, where the boundaries of reality are blurred and emotions can dominate the narrative of our dreams.

The images and situations we experience may have no apparent logic, but they are loaded with emotional meaning. This phenomenon reminds us that dreams are not simply mental stories, but a space where our emotions are expressed in raw and often mysterious ways.

Dreams as a space for dialogue and learning between body and mind

Ultimately, dreams act as a bridge between our mind and our body. During REM sleep, our mind can experience emotions and situations that are not found in the physical world. This unique interaction between mind and body can contribute to learning and emotional processing, allowing us to explore and better understand aspects of ourselves that might otherwise remain hidden.

In the next sections, we will continue to explore the mysteries and implications of this dialogue between body and mind in the realm of dreams, highlighting how this profound connection continues to be the subject of study and wonder in the field of neuroscience and psychology.

The mystery

Despite constant advances in psychology and neuroscience, we must humbly acknowledge that the mystery of dreams remains unsolved. As intrepid explorers of the mind and sleep, we have managed to unravel some of the deeper layers of this intriguing phenomenon, but the fundamental questions remain elusive.

The why and how of our dreams continue to be enigmas that defy our understanding. Why are some nights our dreams a cascade of colors and emotions, while on others we barely remember having dreamed? How can dreams be so intense and vivid, yet so ephemeral?

The importance of continuing to explore this complex phenomenon cannot be underestimated. Dreams are a reflection of our mind and our life experience, and understanding them has the potential to shed light on deep aspects of our psychology and emotions. Additionally, dream research may have practical applications in areas such as therapy and mental health, where dream interpretation is often used as a therapeutic tool.

On this endless journey of discovery, we scientists, psychologists and dreamers continue to explore the nooks and crannies of this unique nocturnal experience. As we advance our understanding of dreams and their influence on the mind-body connection, we come a little closer to unlocking this eternal mystery that lies at the intersection of science and human imagination.

Conclusion

In the course of this journey through the mystery of dreams, we have deeply explored the intriguing connection between sleep, body and mind. Through the research of leading neuroscientist Mark Blumberg and current theories, we have gained a clearer view of why we dream and how this nocturnal experience influences our relationship with ourselves.

Dreams, far from being simple mental narratives, turn out to be a space where body and mind intertwine in a unique dance. During REM sleep, the brain wakes up and, along with intense emotions, shapes our dream experiences. This process is essential, especially for babies, as it allows them to learn about their bodies and emotions.

Dreams are not only an endless source of questions, but also an area of ​​continued exploration in psychology and neuroscience. Although we have managed to uncover many layers of this complex phenomenon, the mystery of dreams remains an essential part of our human experience.

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The way we communicate today has changed. Advances in technology and the media have meant that the way we interact is, on many occasions, more virtual than in person. This can give rise to the appearance of new phenomena, such as so-called “ghosting”.

What is ghosting?

It consists of ending some type of relationship by stopping responding to the sender’s messages, disappearing from social networks. Thus, communication with a person with whom you have been speaking for some time and with whom you maintained an emotional relationship is directly cut off.

That is, it involves disappearing from someone’s life without explanation, not even a goodbye. The fact that a person suddenly disappears, as if they had never existed or been part of your life.

Ways to manifest ghosting:

Ghosting can come in two forms. There is abrupt ghosting in which the person with whom you were in a relationship suddenly completely disappears and even blocks the other person on all social networks or media. But there is also gradual ghosting, characterized by gradual disappearance. In consultation, we detect the latter, because a change in attitude is perceived in said person. Thus, for example, he never starts conversations with the victim, avoids responding when asked for sincerity or uses evasive phrases such as “I haven’t had time to call you” or “I did give you a like! “

Does it look familiar to you?

Ghosting behavior is not limited to romantic relationships. Casual relationships, friendships, and even work relationships can end this way.

• Relationships: It is, by far, the most common and frequent. In consultation we see that ghosting in romantic relationships usually occurs after a date, in the first weeks of starting a relationship or I have even seen ghosting after having spent several years in a relationship with the same person.
• Friendship relationships: It can also happen in these relationships. A friend who stops answering messages or calls, or who, without explanation, procrastinates or makes excuses to avoid meetings. Ghosting in friendship relationships can be as painful as romantic ghosting, as sometimes it involves years and years of closeness and connection.
• Labor relations: These are employees who disappear and cut off communication, without notifying or giving explanations to the team.

Profile of the person who ghosts

Most people who ghost do not consciously intend to do harm. His behavior is a reflection of his personality and can be seen:

• Poor emotional management. There is no correct development of emotional responsibility.
• Difficulty facing difficult situations or giving explanations.
• Poor communication skills.
• Lack of empathy towards the feelings of others.
• Low self-esteem. Creation of avoidant protective barriers. The fear of confrontation or rejection causes you to flee instead of facing the situation.
• Narcissism at times.
• Social anxiety, especially in young people.

All of this causes problems in connecting, maintaining contact and establishing a commitment with the other.

For the person who practices ghosting, running away from a relationship is a simple and quick way out. You do not need to explain or come face to face with the other person and their probable pain or confusion. Because it comes so easily to you, you may continue to repeat this pattern in your future relationships.

Repercussions of ghosting on the victim

They depend, to a large extent, on the importance that the person who ghosted her has had for her. If the relationship has been intense or long-lasting, or the victim has low self-esteem, it can have a great emotional impact.

On the other hand, in those victims who poorly manage their emotions, feeling used and discarded by ghosting reinforces their negative self-evaluations and interprets it as something deserved out of a feeling of guilt.

Finally, not knowing the reasons why it is separated and omitted makes it very difficult for the victim to close the chapter and be in a position to face new relationships and repeat phrases such as: “What have I done wrong?”, “Will it be my blame?”, “I must be horrible so that he doesn’t even want to say goodbye to me.”

How to overcome ghosting?

You stop looking for excuses or justifying the behavior of others. Probably, he disappeared because he didn’t know how to deal with his emotions. And as I always say, what others act or do has to do with them and not with you, don’t forget that.

My recommendations to overcome and get through the ghosting grief:

• Recognize and accept the situation: You deserve much better.
• Respect your emotions and their rhythm: It is natural to feel sad, angry or hurt for a time, which for each person has a duration.
• Don’t blame yourself: Keep in mind that ghosting doesn’t depend on what you’ve done. Ghosting has to do with emotional management skills, which the other person lacks.
• Connect with your emotions: These are the questions I ask in consultation: “How do I want to feel in a relationship? How is this person making me feel?” What is your answer to these questions when you think about a person who ghosts you?
• Self-care and self-esteem: The most important thing is you, so listen to yourself and pamper yourself a lot.
• Learn from experience and do not generalize: What has happened does not have to be repeated in other relationships.
• Seek support from your family or friends or ask for psychological help if you need it.
• And lastly, and very importantly, do not seek to contact that person.

FAQ

1. Why does ghosting happen?

Ghosting can occur for various reasons, including discomfort, conflict avoidance, or a simple lack of interest. Understanding that the motivations behind ghosting are diverse and often rooted in the ghoster’s personal circumstances can help manage the emotional impact.

2. How to cope with the emotional impact of ghosting?

Dealing with the emotional fallout of being ghosted can be tough. It’s essential to acknowledge your feelings, allow yourself to grieve the loss of connection, and seek support from friends or a therapist. Focusing on self-care activities and engaging in hobbies can also help in diverting attention from the negative emotions.

3. Is it appropriate to confront the person who ghosted me?

Deciding whether or not to confront the person who ghosted you is a personal choice. While seeking closure is understandable, it’s crucial to approach the conversation with a calm and open mindset. Be prepared for the possibility that the other person may not provide the answers you seek.

4. Should I give the person another chance after ghosting?

Reconsidering a relationship after ghosting requires careful evaluation. Assess whether the individual has provided a genuine explanation and shown remorse for their actions. Trust your instincts and set clear boundaries if you decide to give the relationship another chance.

5. How to prevent being ghosted in the future?

While it’s impossible to guarantee that you won’t experience ghosting, establishing clear communication and expectations early in a relationship can be beneficial. Encourage open dialogue, express your needs, and be attentive to the other person’s signals to foster a healthy connection.

6. Are there red flags to watch out for?

Certain behaviors, such as inconsistent communication, frequent cancellations, or a lack of commitment, may signal potential ghosting. Pay attention to these red flags but also consider context and individual circumstances before making assumptions.

7. Is it common to be ghosted in professional settings?

Ghosting is not limited to personal relationships; it can also occur in professional settings. When faced with professional ghosting, maintain professionalism and follow up in a courteous manner. Keep in mind that circumstances in the professional realm can be different, and persistence may be appropriate within reasonable limits.

8. How to move forward after being ghosted?

Moving forward involves a process of self-reflection and growth. Focus on personal development, engage in activities that bring joy, and explore new connections. Recognize that being ghosted does not define your worth, and the right connections will come in due time.

Conclusion

Managing ghosting requires a delicate balance of self-reflection, emotional resilience, and effective communication. While it remains a challenging aspect of modern relationships, understanding the dynamics and adopting a proactive approach to self-care can empower individuals to navigate the complexities of ghosting with grace and resilience.

 

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The setup is simple. We have the QWERTY keyboard and a big screen in front of us. There is a mouse and a secondary screen on the right side of the body.  If we are lucky there is a third pivoted screen on our left, and the notebook under it. Now what?

Why the obvious option sucks

Since I usually write with the right hand and hold the notebook with the left hand, I can still do that. This is mildly uncomfortable with A4 pages on a clipboard and very uncomfortable with A6 notepad.

A programmer’s desk often does not have space for an A4 clipboard. If there is space, it is usually to the left. On the left there are other hardware devices, like Nvidia Xavier, KVM switch,  USB hub. Even further left we have a mobile phone or an ipad with a charger. And next, we have all kinds of cables and maybe another computer.

Placing the notepad to the right of the mouse is also not very good: this is the space of a cup for liquids. Based on the culture and the hour of the day, programmers drink water, tea, coffee, beer, or something strange like an energy drink. And beyond it is a place for incoming or outgoing stuff: the stuff others place on our table and we did not have time to review it, or the stuff we finished reviewing and need to take anywhere.

To use notepad we usually turn the entire body. We take the notepad with the left hand and move it closer, then with the right hand we start writing. The back of the pen is often used with a passive stylo end to press the mobile phone or the keyboard.  To use the mouse or type something serious, both hands need to be taken from a notepad, and put back on the keyboard and mouse. And then they go back… Uncomfortable and slow!

The left hand is clumsy

As a child, I learned to write with my right hand. After decades of right-hand writing, I started to use the right hand to click the mouse. Today I definitely click more than I write. All that time I used my left hands only to hold things for my right hand.

The left hand is not necessarily naturally clumsy. I remember that when I was four years old, I was writing with my left hand better than with my right hand. Only my right hand got 40 years of practice, and my left hand got 40 years of servitude.

It takes several months to build up the dexterity and fine motor skills required for quality writing. Around 20 min of writing each day. Eventually, the left hand started to work as well as the right hand.

Writing with one hand only

The next issue was the stability of the pad. Usually, I used my right hand to write and my left hand to hold the pad. Now, if I want to use just one hand this is not an option. I had to stabilize the pad.

What I use is Rhodia paper A6 dot pad. It is ideally suited for fountain pens but can be used with any pen. The main issue is dual spiral binding. It simply does not hold the top page effectively. What I used was not very elegant, but it worked. I put a small ballpoint pen into the spiral to make it fit better. Then I used a small paper clip in the bottom right corner to hold the first page with the next ten. The special thing in the bottom right corner is simple: it almost never interferes with the writing left hand.

With this simple setup, the notepad became stable, and I could continue. I decided to use a fountain pen because it is more beautiful and can work with very little pressure. I tried several ergonomic pens that I can open with one hand with a stiff steel nib, like Lamy Safari.

Quad grip

A6 notepad size with dot grid is very small, and it is especially suited for small letters and fine nibs. This can be combined with a 2.6mm pilot parallel for the highlighter.

While with my right hand I usually use large letters and dynamic tripod grip, with my left hand I started to learn writing letter half that size with quad grip. I needed to get under the letters with my hand to avoid smudging and my regular grip does not allow this.  Usually, my hand pretty much rests to the right of the page with a pinky in the air. Now I learned to put the other pinky on the page to hold the page more effectively.

Miniature calligraphy

It is very hard to write faithfully small letters. It is even harder to do that when looking at the page with peripheral vision. Why peripheral vision? Because the main focus is still on the main screen. I kind of note ideas or markers, I do not write huge stories with my ‘off’ hand.

The thing is, the left hand can be very useful for ambldexterous writing: adding small annotations, highlights and such. While in my new way I wanted to write very small texts with a fine nib, I also wanted to be able to highlight and write blackletter headlines with a wide italic nib using the same left hand.

Miniature calligraphy is often more challenging and requires very fine motor skills. The hardest part for me was getting the slant correctly and uniformly for all letters. I am still struggling.

Choosing the font

Printed fonts are easier to read in miniature text, even when the hand is not very stable. Cursive fonts are easier to write fast: the hand glides on the paper. Cursive fonts require more skill from both the reader and the writer.

Like most modern people I use an erratic combination of printed and cursive letters. For example, I find the printed letter “r” much more readable than its cursive alternative. I also prefer the letter “f” without descending part.

Since I use a very specific left-handed grip I want a small hardly noticeable slant. A larger slant is uncomfortable for that grip specifically. Here is a list of scripts I considered. I really enjoy “cookie” font, but it has some features that I cannot convey in small text. Eventually, I settled with something similar to the “serendipity” font.

It might not be as impressive as some fonts I can draw with my right hand, but it is highly readable when done correctly.

Training

Next comes training. One of the hardest things to write is “Lev Goldentouch”. Try it. Really challenging. Then there is the “A quick brown fox jumped over the lazy dogs” testing every letter.

One of the big issues is points above “i” and crosses in “t”. If the word is short, I add the details after the word is done. For longer words, I add the details per letter, even though it breaks the cursive. Some letters like “X” will break the cursive anyhow.

Then there are also geometric figures, like stars and quadrats which are fun to draw and use in flowcharts. And I also draw some small doodles: cats, hearts, butterflies- the things my girl loves.

One A6 page each time, 100% filled, using several different pens with different colors and grips.

No pain is the gain

The sign of bad ergonomy is the pain in the hand. I can write for hours on A4 pages using my right hand, due to better ergonomy. It is much harder for me to write with my left hand on A6 pages without small pain. Each time I feel pain, it is a sign to change something in the way I hold the pen. I am slowly improving, but not there yet.

I will understand that I gained the basic skill when I will be able to perform the entire writing sequence for about an hour, producing clean beautiful readable text with zero pain

To be honest, A6 is such a bad format of a page, that I cannot use it long even with my right hand.

I do not really believe in the “no pain no gain” idea. The issue here is getting perfect control, not developing strong bones and muscles. It is a different sort of training.

Blackletter

For headlines, I am learning a blackletter script. It is actually somewhat easier than small letters, as speed and size are not the issue. I needed to use a clean geometric modern font, not unlike “Ravenholm” and very smooth paper.

To train the blackletter, I obviously need something larger than A6: the lines are wider. So this particular training is exclusively on A4, with implementation on A6.

To be honest, all fonts are easier to train on A4, with scaling to A6 trained as an additional limitation.

Pencil vs fountain pen

Writing with a pencil on A4 paper is no doubt easier than using a fountain pen on an A6 page. So this adds another level of training. Master a wide Kaweco lead holder on A4 first, then master Lamy Safari on A6, and then try many different pens and master all of them.

So why not simply write with a pencil? Or with a gel pen on a copy paper?

Well, the fountain pen on heavy A6 paper is more beautiful and lasting. The graphite may smudge, but once the ink dries it will stay. I am more likely to enjoy the process and less willing to throw the result away. Also, if you can write with a fountain pen and calligraphic script, you can pretty much write with anything else. Not vice versa.

I am still training. Far from my goals. Wish me luck.

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Is the pursuit of happiness reasonable? What will we find in it? Can we gamify the experience we call life? If we cannot pursue happiness, what is the next best thing? Is it money, experience, wisdom, or something entirely different?

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Measuring happiness

Happiness cannot be measured objectively. At least I do not know such studies. Instead, people can rate their own happiness and rate correlated criteria like stress, job satisfaction, and fear about the future. There are many questionnaires, and on average statistically, they can be reliable if many different people are asked.  Politicians kind of want to live in a happy country. I guess we all do. I think that Finland, Denmark, and Switzerland are ranked very high this year.

Measuring personal happiness is even more subjective. A person can rate his own happiness score. The family and the closest friend also can provide some sort of evaluation. However, there is no way to make statistics reliable.

So we have a measurement issue. If on average people who meditate are happier, are they happier because of meditation, or alternatively happier people tend to meditate? The inference is not causality, especially if the underlying mechanism is not clear.

You probably traveled abroad. Where people appeared to be happy? Did it correspond to the happiness score statistics you can find online? Which information was more trustworthy?

Gamified by money

A simple way to gamify happiness is by measuring something which can be easily checked, like financial status. Happiness grows roughly linear with income up to some saturation point, and then as a logarithm of income. The measurements vary, but as a guideline in the top 10% of income doubling your income will make you 5% happier. For comparison, meditation will make you 10% happier.

Rich people can buy luxury products and great experiences.  Their baseline comfort and happiness level are fixed, so they need more expensive experiences to get some sort of thrill. If we look at happiness vs income graphs over the years the situation is even more complex. From 1980 to 2004 the average use income rose steadily, but the happiness even declined a little.  After 2004 the situation became worse, possibly due to large social disparities.

So gratifying happiness financially will eventually backfire. Productive employees usually are under huge stress, working a lot more, and yet getting slightly more income. Executives and investors may get a lot of money in a short time period,  but the trend may revert.

Money is great to enable our search, but it is definitely not a reliable gamification criterion. Try to evaluate how much money do you really need for a comfortable existence. Do you really need to earn more? Which expenses can you cut?

Happiness skills

Let us instead consider the skills directly influencing happiness. There are certain studies indicating the following skills:

• Meaningful relationships. It’s not the size of the network that matters, but how deep each person influences us and responds to us.  Can include family, close friends, but also less close people with deep emotional connection.
• Acts of kindness.  People who help others feel their life has some extra meaning. Helping the less fortunate also provides a positive perspective on everything we have.
• Exercise and physical wellbeing. Sports reduce depression and this is clinically proven.
• Flow. A blissful state of doing something very complex very well. Experiencing flow is one of the reasons we teach productivity.  Often creativity is also closely connected with flow.
• Spiritual engagement and meaning.  If there is no god, it makes sense to invent one. Spiritual experiences usually increase happiness.
• Strengths and virtues. Discovering the things we do best and doing those things can be satisfying. Being passionate about your work is certainly important.
• Positive mindset: optimism, mindfulness and gratitude. We can basically hypnotize ourselves into being happier or miserable. It is very easy to do that once we understand the mechanics of anchoring and diffusion.

All of the happiness skills above can be managed: learned, gamified, and optimized. These skills can be called stoic. Notice, the skills above do not include the pursuit of peak experience, money, or lack of pain and fear.

Happiness as a bliss

Our language is somewhat poor. There are many kinds of happiness, yet we can hardly differentiate between them. Living an overall happy life can be reformulated as a lack of depression. However, lack of pain and fear applies a different toolset, let us call it bliss. And experiencing peak moments may include yet another skillset. Both of these skillsets include sensory elements.

We should not ignore our senses. The senses always need new and fine inputs. We go to theaters to experience catharsis. Museums are a great place to see truly beautiful images. Do not turn your home into a museum as you will always want new things. Live music and dance performances generate some sort of a vibe that cannot be expressed in words. Regarding food, freshly baked bread with butter can be totally satisfying. Yet, a two stars Michelin restaurant is something mindblowing.

Of course, to experience a full range of senses we need to calibrate our senses. Fine cuisine will not work after a week of fasting and meditation, and it will also not work in case of a hangover. Something similar applies to rock music. If we live simple and productive lives and enjoy some refined experiences say once a week, they can be very satisfying.

Positive psychology is misleading

Love is more important than money. People who value money tend to be less happy than those who value love. They also are not necessarily richer. And consumerism is not sustainable.  So we tend to believe in positive psychology as common sense. However, positive psychology is not scientifically sound. We should have heard about companies and countries implementing it and benefitting from unbelievable happiness. Yet this did not happen yet. Instead, we see a lot of hindsight justification.

Moreover, happy people are not necessarily the top achievers. There is some unsatisfiable hunger in the top achievers. No matter how much they have, they work very hard to get more. They love their activities, but they also love the achievements themselves. The most successful people I met are deeply unhappy, as they feel not worthy of what they have and they work very hard to be worthy. Yes, they are in the flow and optimistic and physically well, but not because they heard about positive psychology.

So for now, until further breakthroughs and paradigm shifts, positive psychology is used as a justification of the current situation. “I do not do enough physical activity, so I am miserable. OK, fine. Time to make more money. One day I will retire. Then I will afford happiness”.

You should definitely make happiness-related resolutions, and you should try to implement them. Only if you fail, do not blame your luck. Brace yourself and try again next year.

Happy pills

A lot of people are taking pills to be less irritable, less depressed, or not in pain. There is nothing wrong with a small dose of serotonin or dopamine modulator. However, these medications are addictive. Increasing dosage and more potent pills are dangerous and can have a lot of side effects. People who worry about vaccination, do not worry about taking pills with a frightening array of side effects simply to feel a bit better.

Natural substances are usually as dangerous as artificial, but significantly more expensive. Alcohol, tobacco, and marijuana are usually more addictive than pills your psychiatrist will subscribe. But do not let the dose go up.

By the way, there is no definite proof that psychiatric drugs can cure for example depression. They may make it more manageable, but also more chronic.

As a resolution, consider your bad habits. Maybe you can cut down on some of them?

Happiness may be genetic or acquired very early in development. No positive psychology or medication can change it. Even luck can have just a short-term effect.

Good luck is not happiness

Fortune and luck are very different things. We kind of hope that being lucky will make us happy. This happiness lasts a couple of days. Then we return to our homeostasis. However, some luck generates a long-term effect. If you are a dog person, click here to know what breed is best for you.

For example, if you are lucky enough to have a house with a gorgeous view, that view will keep you happier. Having a balcony or a garden to step outdoors whenever you want is quite nice. If you are lucky enough to have a healthy pet, the pet will make you happier.

Things that will probably make you miserable in long run include winning a lottery. Once I interviewed a person who won a Nobel prize. He said it was the worst day of his life. Before the prise, he used to be happy with his research, and after it, he had to say the same boring speeches in front of different gatherings of people he did not care about. All he wanted was to go back and research in the relative anonymity of his lab.

If you feel that others are more successful than you, maybe this is true. Their success does not make them happier. Probably they are more miserable than you are. So make a resolution to feel better about your current level of achievement. Enjoy the path, not the destination.

And do not dream of relocating to a happy country. Maybe your country will win the jackpot next year.

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A belief system is a set of ideas, values ​​and principles that guide the actions and decisions of an individual. It is a framework through which individuals interpret the world around them and make sense of their experiences.

Belief systems are deeply embedded in our lives and shape our attitudes, and even the strengths of our character and behavior. They are often shaped by our cultural backgrounds, religious affiliations, and personal experiences.

Understanding the importance of belief systems in our lives can help us appreciate the diversity of opinions and perspectives that exist in the world today.

Belief systems play a crucial role in our personal and professional lives. They help us make sense of the world and guide us in our reasoning to make important decisions.

Our beliefs can motivate us to pursue our goals and aspirations, and give us a sense of purpose and direction in life. On the other hand, our beliefs can also limit our potential and prevent us from exploring new opportunities and ideas.

What is the purpose of a belief system?:

• Sense of identity: A belief system helps define the identity of a person or group. It provides a solid foundation for understanding who we are, what values ​​and principles we stand for, and what makes us unique.
• Sense of Belonging: A belief system can foster a sense of belonging and community by sharing similar beliefs with other individuals or groups. This can provide emotional support, camaraderie, and connection with those who share the same values.
• Guidance and guidance: A belief system serves as a moral and ethical compass. It provides principles and values ​​that help guide decisions and actions in everyday life. It can offer guidelines on what is right or wrong, what is important, and how to live a meaningful life.
• Explanation of the world and reality: A belief system offers a personal or collective understanding of the world and reality. Provides answers to fundamental questions about the purpose of life, the origin of the universe, human nature, and other existential topics.
• Motivation and purpose: A belief system can provide motivation and purpose in life. By having beliefs rooted in meaningful values, people can find a sense of purpose beyond themselves and feel driven to work toward larger goals.
• Adaptation and coherence: A belief system can help people adapt to life’s challenges and changes by providing structure and internal coherence. It allows the integration of new experiences and knowledge into an existing framework.

Importance of having a belief system

A belief system is an essential element of human life, influencing our thoughts, actions and emotions. Having a belief system gives a sense of direction and purpose to our lives, helping us make sense of the world around us and navigate through life’s challenges.

In a professional setting, a belief system can help people and organizations establish their values ​​and goals, which can guide decision making, employee behavior, and the overall company culture.

Having a belief system is important for several reasons:

• Sense of direction: A belief system provides a moral and ethical compass that guides our decisions and actions. It helps us set priorities, make informed decisions and act in accordance with our core values.
• Coherence and stability: A belief system gives us coherence and stability in our way of thinking and acting. By having a solid frame of reference, we can face life’s challenges and changes with greater clarity and adaptability.
• Self-knowledge and authenticity: A belief system invites us to reflect on our own convictions and values. It helps us understand who we really are and live according to our authentic beliefs, rather than being influenced by the opinions or expectations of others. 
• Sense of purpose and meaning: A belief system provides us with a sense of purpose and meaning in life. It helps us find purpose beyond ourselves, set meaningful goals, and live a life of deep, transcendent meaning.
• Resilience and coping: A strong belief system can strengthen us emotionally and provide support during difficult times. It helps us find comfort, hope and motivation to overcome obstacles and face challenges more effectively.
• Relationships and community: A shared belief system can foster connection and cohesion within a community or group. It gives us the opportunity to connect with people who share our values ​​and beliefs, which can provide support, understanding and a sense of belonging.
• Personal and spiritual growth: A belief system invites us to explore and expand our understanding of the world and ourselves. It challenges us to grow personally and spiritually, to question our assumptions, and to seek greater knowledge and wisdom.  

Relationship between beliefs, values ​​and attitudes

Beliefs, values ​​and attitudes are all interconnected and play a leading role in shaping our behavior, decisions and actions. Our beliefs are the ideas and concepts we hold true, while values ​​are the principles and standards we use to judge what is right or wrong.

Attitudes are the emotions and feelings we have towards people, things and situations. Our belief system is deeply embedded in our psyche and influences our actions and decisions, sometimes without us realizing it.

Understanding our belief system can help us recognize our biases and prejudices and make conscious decisions that align with our values ​​and beliefs. 

Formation and development of a belief system

A belief system is formed through a complex interaction of environmental, social, cultural and personal factors. The formation and development of a belief system is a gradual and continuous process that begins in childhood and continues throughout life.

Early experiences with parents, family, and peers play an important role in forming an individual’s belief system. As we grow and interact with the world around us, our experiences, and the information we gather, our belief system evolves and becomes more complex.

It is essential to keep in mind that belief systems are not static and can change over time, especially when new information is acquired or when one is exposed to different perspectives and experiences.

Understanding the formation and development of a belief system is crucial as it helps us understand ourselves and others, build meaningful relationships, and navigate the complexities of our diverse world.

Effects and consequences of a belief system

The effects and consequences of a belief system can be far-reaching and have a significant impact on the life of an individual as well as society as a whole. Belief systems can shape attitudes, influence behavior, and impact relationships with others.

They can also determine how we interpret and respond to events and circumstances. Belief systems have the power to inspire positive action and promote personal growth, or they can generate negative attitudes and behaviors that can harm individuals and communities.

Therefore, understanding the importance of belief systems and their effects is crucial for personal and social development.

Impact on the behavior and decisions of an individual or group

As we have mentioned, belief systems are a set of ideas, values ​​and principles that shape an individual or group’s perception of reality and guide their behavior and decision-making.

These systems are essential to our lives as they influence our attitudes, actions and relationships with others. They are formed through our experiences, upbringing, culture and education. Our belief systems are not only limited to religious or spiritual beliefs, but also include political, social and personal beliefs.

They have a profound impact on our behavior, decision making, and overall outlook on life. Understanding and exploring our belief systems can lead to personal growth, better communication, and a deeper understanding and appreciation of others.

Relationship between belief systems and emotional and mental well-being

There is a close relationship between belief systems and a person’s emotional and mental well-being. Here are some ways belief systems can influence emotional and mental well-being:

Sense of meaning and purpose: Belief systems can provide a sense of meaning and purpose in life. Having beliefs that give meaning to our experiences and connect us to something bigger than ourselves can contribute to greater emotional and mental well-being.

Authenticity and coherence: When our beliefs are aligned with our personal values ​​and principles, we experience greater authenticity and coherence in our lives. This gives us a feeling of wholeness and contributes to greater satisfaction and emotional well-being.

Resilience and coping: Strong, positive belief systems can strengthen our coping and resilience in the face of challenges and adversity. Beliefs that promote hope, confidence, and a positive outlook can help us overcome difficult situations and maintain resilient mental health.

Interpretation of events and experiences: Our beliefs influence the way we interpret and attribute meaning to the events and experiences in our lives. A positive and constructive outlook can help us find lessons, growth, and personal development opportunities in challenging situations, contributing to greater emotional well-being.

Self-esteem and self-respect: Belief systems that encourage self-compassion, self-love, and acceptance can have a positive impact on our self-esteem and self-respect. Believing in our worth and having positive beliefs about ourselves can strengthen our emotional and mental health.

Guidance in decision making: Beliefs provide us with a frame of reference and guidance in decision making. Having clear and well-defined beliefs can help us make decisions that are consistent with our values ​​and goals, which contributes to greater satisfaction and emotional well-being.

Is a belief system a religion?

A belief system and a religion are interconnected concepts but not synonymous. While a belief system refers to a set of principles or values shaping an individual’s worldview, a religion typically involves organized rituals, institutions, and often a deity or deities. Belief systems can exist independently without the formal structure of a religion, encompassing philosophical, spiritual, or ethical convictions.

Religion, on the other hand, often incorporates a community, sacred texts, and established practices. However, the distinction isn’t always clear-cut, as some belief systems evolve into religions over time. Ultimately, the defining factor lies in the level of organization and societal recognition each possesses.

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Meaningful learning is a type of learning where the new knowledge to be acquired is added to previous knowledge, readjusting both. It is a way of learning opposite to traditional, more rote learning.

In meaningful learning, learners actively integrate new information into older information. The concept of mapping has been a useful technique for this: it allows learners to connect their existing knowledge with the topics they are learning.

David Ausubel (1918-2008), an important American psychologist and pedagogue, was the one who first spoke about this type of learning.

This cognitive psychologist focused on the learning of school students. He was especially interested in what the student already knew, which he believed was the main determinant of what he would learn later. Ausubel viewed learning as an active process and did not believe it was simply a passive response to the environment around us.

Students and apprentices actively seek to make sense of what surrounds them, integrating new knowledge with what they have already learned.

The cognitive structure in meaningful learning

The key concept of Ausubel’s learning theory is cognitive structure. I saw it as the sum of all the knowledge we have acquired, as well as the relationships between the facts, concepts and principles that make up this knowledge.

For Ausubel, meaningful learning consists of bringing something new to our cognitive structure and uniting it with the existing knowledge located in this structure. In this way, we form meaning.

In the preface to his book Educational Psychology: A Cognitive Viewpoint, he writes:

“The most important factor influencing learning is what the learner already knows. Find out what he already knows and teach him accordingly.”

This led Ausubel to develop an interesting theory about meaningful learning and advancement organizers.

How to learn meaningfully?

Ausubel advocates the use of forward organizers as a mechanism to help link new learning material to existing related ideas.

Advance organizers consist of brief introductions to a topic, providing a structure to the student so that he or she relates the new information presented to his or her prior knowledge. Advanced organizers have a very high level of abstraction and constitute the beginning of a deductive exposition. They are the beginning of an exhibition that goes from the most general to the most particular.

These tools have the following essential features:

• Advance organizers are typically a small set of verbal or visual information.
• They are presented to the learner before beginning to learn a set of knowledge.
• They are of a high level of abstraction, in the sense that they do not contain new information to learn.
• Its objective is to provide the student with the means to generate logical relationships with the new material.
• They influence the student’s coding process.

Ausubel’s theory of advanced organizers states that there are two categories: comparative and expository.

Comparative organizers

These types of organizers activate existing schemas and are used as a reminder to bring into working memory what may not be consciously considered relevant.

A comparison organizer is used both to integrate information and to discriminate it.

In the words of Ausubel: “Comparative organizers integrate new ideas with basically similar concepts in the cognitive structure, and also increase the discriminability between new ideas and existing ideas, which are essentially different, but can be easily confused.”

Exhibition organizers

Expository organizers are often used when new learning material is unfamiliar to the learner. They often relate what the learner already knows to new, unfamiliar material, to make this unfamiliar material more plausible to the person.

Assimilation theory

Unlike many other educational theories, Ausubel’s assimilation theory was developed exclusively for educational designs.

Develop a way to create teaching materials that help students organize content to make it meaningful and learn better.

These are the four principles of assimilation theory:

• The most general concepts should be presented to students first and then the analysis should proceed.
• Teaching materials should include both new and previously acquired information. Comparisons between new and old concepts are crucial to learning.
• Already existing cognitive structures should not be developed, but simply reorganized in the student’s memory.
• The instructor’s task is to fill the gap between what the student already knows and what he must learn.

Contributions to education

Ausubel published his most important book on learning theory, Educational Psychology: A Cognitive Viewpoint, in 1968. He was one of the first cognitive theorists during a time when behaviorism was the dominant theory that most influenced education.

Due to a variety of reasons, Ausubel never received the recognition he deserved.

Many of his ideas found their place in the mainstream of educational psychology, but Ausubel was not given the credit he deserved. For example, it was Ausubel who created the forward organizers common in textbooks today.

It was also he who emphasized, for the first time, that it was advisable to start with a general idea of ​​the subject to be learned or studied or with a fundamental structure of it and, later, learn the details. This approach is practiced in many contexts today, but at the time it contrasted sharply with behaviorist theories, which emphasized the importance of starting with small pieces of content and building from them. Ausubel highlighted that what most influenced learning was what the student already knows, that is, the content of his cognitive structure.

Currently, most educational styles try to combine instruction with the student’s prior knowledge so that they learn in a meaningful way, just what Ausubel claimed.

Although Ausubel’s name is not widely recognized in the world of education, his ideas have an increasing impact. He helped psychology break with the rigid educational approaches that derived from behaviorist theories. It was also an impetus to start thinking about what was happening inside students’ brains when teachers taught them. Ausubel was one of the first theorists to view learning as an active process, not a passive experience. He wanted education professionals to get students engaged in their own learning and to help them relate new content to what they already know to make sense of their new knowledge.

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