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《认知觉醒》 萌萌视觉笔记 + 圣经经节 Lim Liat 27-10-23
- + - 一、大脑： 一切问题的起源 - 焦虑，没耐心
Neurology
- + - 理智脑
- + - 成长是理智脑变强， 收复天性
圣经：属灵的收复肉体
- + - 1 面对天性， 坦然接纳自己
- 当表现急躁，焦虑，不耐烦都不要自责，理解自己
就温和地对自己说：“你看，身体里那个原始人又出来了，让他离开丛到城市生活确实不容易，要理解他”。
- + - 2 面对诱惑， 变对抗为沟通
- 舒适区和诱惑是本能脑和情绪脑的最爱，学会沟通
温和地告诉它们：“享受不会少，只是不是现在，而是在完成重要的事情之后。” 延迟享受它们是可以接受的。
- + - 3 面对困难， 主动改变视角
- 探索根源原理，主动改变认知视角，找到行动的意义和好处
当我们看清想做的事情的意义和好处，看到的维度越多，耐心就会越强。
最高级的方法是，让本能脑和情绪脑感受到做某件事情的乐趣并且上瘾，从而主动解决问题 面对困难，这是理智脑的最高级策略。
- + - 圣经
- + - Galatians 5:16
- "So I say, walk by the Spirit, and you will not gratify the desires of the flesh."
我说，你们当顺着圣灵而行，就不放纵肉体的情慾了。
- + - Gal 5:17
- "For the flesh desires what is contrary to the Spirit, and the Spirit what is contrary to the flesh. They are in conflict with each other, so that you are not to do whatever you want."
因为情慾和圣灵相争，圣灵和情慾相争，这两个是彼此相敌，使你们不能做所愿意做的。
- + - Romans 8:5-6
- "Those who live according to the flesh have their minds set on what the flesh desires; but those who live in accordance with the Spirit have their minds set on what the Spirit desires. The mind governed by the flesh is death, but the mind governed by the Spirit is life and peace."
(8:5-6) 5因为随从肉体的人体贴肉体的事，随从圣灵的人体贴圣灵的事。 6体贴肉体的，就是死；体贴圣灵的，乃是生命、平安。
- + - Romans 8:13
- "For if you live according to the flesh, you will die; but if by the Spirit you put to death the misdeeds of the body, you will live."
(8:13) 你们若顺从肉体活着，必要死；若靠着圣灵治死身体的恶行，必要活着。
- + - 1 John 2:16
- "For everything in the world—the lust of the flesh, the lust of the eyes, and the pride of life—comes not from the Father but from the world."
(2:16) 因为凡世界上的事，就象肉体的情慾，眼目的情慾，并今生的骄傲，都不是从父来的，乃是从世界来的。
- 情绪脑
- 本能脑
- 动物的天性
- 目光短浅
- 要及时满足
- + - 焦虑
- + - 想同时做很多事+又想立即看到效果
- 人的天性是避难趋易，急于求成
- + - 解决方法
- 1 面对现实-看清自己的真实水平
- 2 接受环境-在局限中做力所能及的事
- 3 克制欲望-不要让自己同时做很多事
- 4 要事优先-想办法只做重要的事
- 5 直面核心-狠逼自己一把突破它
- + - Philippians 4:6-7
- "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus."
- + - 没耐心
- + - 解决方法
- + - 复利曲线模型
- compound interest curve
- + - 学习的平台期模型
- Learning Model.png
- + - 舒适区边缘模型
- Comfort-Stretch-Panic Zones
- 耐心不是毅力带来的结果，而是具有长远目光的结果。
- + - (Prov 14:29)
- "Whoever is patient has great understanding, but one who is quick-tempered displays folly."
- 不轻易发怒的，大有聪明；性情暴躁的，大显愚妄。
- + - James 1:19-20
- "My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry because human anger does not produce the righteousness that God desires."
- + - Philippians 2:13
- "for it is God who works in you to will and to act in order to fulfill his good purpose."
- + - 二、潜意识： 生命留给我们的彩蛋 - 恐惧来自模糊
Psychology
- + - 1 消除认知模糊
- 提升思考能力，不断明确核心困难和心得感悟，并专注于此
- + - 2 消除情绪模糊
- 正视它，看清它，拆解他，化解它，不给它模糊的机会，即使已经进入潜意识，也要挖出来。
- + - 3 消除行动模糊
- 思考让后拥有足够清晰的目标，把目标和过程细化，具体化。
- + - Subconscious Mind:
- Subconscious mind is rooted in psychology.
- operates below the level of conscious awareness.
- includes automatic processes, memories, and desires that influence behavior but may not be immediately accessible to conscious thought.
- + - 三、元认知： 人类的终极能力 - 反思的能力而成长
认知你的思维而改进它
- Metacognition allows individuals to monitor and control their cognitive processes.
- + - 1 从过去获取
- 学习前人智慧，反思自身经历（书）
- + - 2 自身经历
- 每天做反思和复盘
- + - 3 动态启动认知
- 让元认知一直监控自己，就能审视自己，跳出来
- + - 4 冥想
- 静坐，放松身体，把注意力集中在呼吸和感受上
+ - 四、专注力：情绪和智慧的交叉地带 - 活在当下，忘记背后，向标杆直跑认识我的呼召，向标杆直跑
- 始终在拉伸区练习
- 练习时极度专注
- 大量的练习
- 定义明确的目标 - 目标太大，分解吃小目标
歌罗西3:2 "Set your minds on things above, not on earthly things." 你们要思念上面的事，不要思念地上的事。 - + - 获得有效的反馈 - 又教练或老师指导
- + - Psalm 119:105
- "Your word is a lamp for my feet, a light on my path."
- (Phil 3:12) 这不是说我已经得着了，已经完全了；我乃是竭力追求，或者可以得着基督耶稣所要我得的）。...就是忘记背后，努力面前的，向着标竿直跑，要得神在基督耶稣里从上面召我来得的奖赏。
+ - 五、学习力： 学习不是一味地努力- + - 1 获取高质量的知识
- + - Proverbs 1:5
- "Let the wise listen and add to their learning, and let the discerning get guidance."
- + - James 1:5
- "If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you."
- + - 2 深度缝接新知识
- + - Romans 12:2
- "Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will."
- 3 用自己的语言文字教授他人
- + - 学习金字塔
- 从听-演示-讨论-实践-传授他人；
- + - 建构知识体系
- Link New Knowledge to A Framework.
- + - 主动休息
- 科学的学习模式=极度专注+主动休息
- + - Mark 6:31
- "Then, because so many people were coming and going that they did not even have a chance to eat, he [Jesus] said to them, 'Come with me by yourselves to a quiet place and get some rest.'"
- + - Matthew 11:28-30
- "Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light."
- + - Psalm 46:10
- "He says, 'Be still, and know that I am God; I will be exalted among the nations, I will be exalted in the earth.'"
- + - Isaiah 30:15
- "This is what the Sovereign Lord, the Holy One of Israel, says: 'In repentance and rest is your salvation, in quietness and trust is your strength.'"
+ - 六、行动力： 没有行动，世界只是个概念- 1 初始阶段很重要 -先做重要的事，进入正向增强。
- 2 过程提升清晰力 - 计划和进度
- + - 3 不要想看到结果再行动
- Increase Active Power.png
- + - James 2:17
- "In the same way, faith by itself, if it is not accompanied by action, is dead."
- + - Mat 7:24-27
- "Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock. The rain came down, the streams rose, and the winds blew and beat against that house; yet it did not fall, because it had its foundation on the rock. But everyone who hears these words of mine and does not put them into practice is like a foolish man who built his house on sand. The rain came down, the streams rose, and the winds blew and beat against that house, and it fell with a great crash."
+ - 七、情绪力： 情绪是多角度看问题的智慧- + - 改善坏脾气
- 越是亲近的人越容易跟他们发脾气。有时候发脾气兜不住火，但事后又很后悔。多视角看待问题能够让人们变得更为平和智慧。
- 1 勤移动 - 站在不同视角看问题
- 2 善学习 - 多学习，站在高人的视角观察世界
- 3 要开发 - 不带主观色彩 想办法了解事实
- 4 寻帮助 - 借助他人的多维视角克服单一视角局限
- 5 多移动 - 提升体内多巴胺，从负面情绪走出来。
- 6 常反思 - 写下心中烦恼 可以看到更多维度
- \
- + - Ephesians 4:26-27
- "In your anger do not sin: Do not let the sun go down while you are still angry, and do not give the devil a foothold."
- + - Galatians 5:22-23
- "But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness and self-control. Against such things, there is no law."
+ - 八、早 冥 读 写 跑，人生五件套 - 成本最低的成长之道- 早起、冥想、阅读、写作和运动，养成这5个习惯
- 冥想：闭眼静坐；专注于自己的呼吸；每天持续15分钟以上。
- + - 阅读：
- 1 先学会选书 - 什么是当前最需要解决的问题？选择难度刚好的书
- + - 2 阅读为了改变
- 阅读后的思考，思考后的实践比阅读本身更重要。
- + - 3 高阶读书法
- 注意阅读时产生的关联
- 读写不分家
- + - 写作：
1 聊天一样写作。让文章
显得自然，不说教。 - 2 使用类比 让别人能更好地理解。
- 3 用自己语言表达和转述
- + - 灵修：
- 1 每天进行安静的固定时间。2 祷告 3 阅读的经文。4 冥想：反思你所阅读的经文。5 写日记：记下你的思想、祈祷以及在反思 6 使用其他资源 7 安静和倾听 8 感恩：9 应用：将学到的应用到生活中。思考具体的行动或态度上的改变。
我们都希望能过个美好，成功，又意义的一生。哲学，心里学，脑科，精神科，社会学，经济学都有他们的模式教导我们如何能掌握我们的思维，收复情绪，成为一位更有品格和成功的人。
最近看到一个好书，《认知觉醒》，还有萌萌视觉笔记的为这本书画出了许多思维导图形的画。非常好。圣经也有它的成长模式 - 属灵的人。我就把圣经的经节加入我从萌萌视觉笔记整理的思维导图，把圣经和科学放在一起。希望对读者更有帮助。
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