- Act even when stressed. Stress is a necessary gate to go through to achieve a focused, productive state.
- Create micro-goals on the fly and reward yourself mentally when they're achieved
- To increase adrenaline, use tummo breathing or take an ice bath
- To decrease adrenaline or rest, do two inhales followed by an exhale, look at the horizon, practice yoga nidra or hypnosis, take a walk, jog or go for a bike ride
- To reduce anxiety related to specific well-defined trauma, use EMDR
Summary (this summary is a draft. It is not very organized. ):
In order to learn or perform well we need to be alert -- stress isn't a bad thing! -- and focused. We also need a reward so we don't quit. Biochemically, norepinephrine is responsible for alertness, acetylcoline for focus and dopamine for reward. Norepinephrine leads to quitting at high levels. Dopamine down-regulates it.
It is internal, not external, rewards that propel us down long paths of success and high performance. That's because they can occur more consistently, which regulates levels of norepinephrine.
Sensation, perception, feeling, thought, behavior. Run that backwards! Start with behavior, that will change your thoughts, feelings and perception. Mood follows action.
Thoughts appear like pop-ups. You can't stop them from coming. You can introduce new thoughts, though.
If adrenaline too low, use tummo breathing or ice bath to amp it up. If adrenaline too high, use physiological sigh: two inhales followed by one exhale. Some people try to use the vagus nerve as a connection between the mind and the body, but it's very slow. Vagus nerve calming is what you experience when you eat a carb-rich meal or when you've had a long day and you put your feet up to relax. It takes minutes to hours to kick in.
Mental focus follows visual focus. Focused vision turns on the norepinephrine circuit, while panoramic vision turns it off. In order to rest a little bit, look at the horizon.
Hypnosis creates a state of deep relaxation and focus at the same time, allowing for changes in the brain that change the behavior to something more desirable.
Generate optic flow by walking, running or cycling
To reduce anxiety related to specific well-defined trauma, use EMDR. Lateral eye movements reduce activity in the amygdala.
Gratitude involves serotonin system.
We are the only species that has neuroplasticity our whole lives.