강력한 2023년을 위한 최고의 생산성 팁 | Jim Kwik :: ChatGPT 정리

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Best Productivity Tips For A Powerful 2023 | Jim Kwik
https://www.youtube.com/watch?v=Op0UP14lWcg 

 
 

[ 요약 ]

매일 아침마다 성장하고 원하는 방향으로 움직이기 위한 기회와 선택권이 있습니다. 그렇다면 그 중에서 어떤 선택을 할 수 있을까요? 뇌를 바꿀 수 있다면, 몸을 바꿀 수 있고, 은행 계좌를 바꿀 수 있지만, 이를 위해서는 영향력과 통제력이 필요합니다.

첫 번째로 할 수 있는 것은 뭔가를 더 많이 하는 것입니다. 더 많이 하고 싶은 것은 무엇인가요? 현재 하고 있는 것 중에서 더 많이 하고 싶은 것은 무엇인가요? 아마 뇌에 좋은 음식을 더 많이 먹는 것이겠죠? 아보카도, 블루베리, 야생 연어 등이 그것입니다. 아니면 이미 명상을 하고 있고 더 많은 명상을 하고 싶다면, 10분 대신 15분을 사용하거나 하루에 한 번 더 하고 싶을 수 있습니다. 더 많이 하는 것입니다.

다른 하나의 힘있는 것은 뭔가를 덜 하는 것입니다. 현재 당신의 삶, 관계, 뇌 건강, 비즈니스에서 원하는 결과를 얻지 못하고 있는 것이 있다면, 조금씩 줄이고 필요없는 것을 제거해 보세요. 지금 하고 있는 것 중에서 덜 하고 싶은 것은 무엇인가요? 좋아하는 스트리밍 프로그램을 계속 시청하고 있다면, 하루에 30분 더 적게 보거나 에피소드 하나를 줄이는 것도 좋을 것입니다. 덜 하는 것입니다.

좋은 것이 위대한 것의 적이라는 말이 있습니다. 따라서 여러분은 무엇을 멈추고 싶은가요? 그것이 좋은 것일 수도 있지만, 다른 것을 위해 더 많은 공간, 시간, 주의를 남겨줍니다. 특히 뇌에 좋은 것입니다. 담배를 끊거나 영양가 없거나 영감을 주지 않는 것을 보지 않게 되는 것이 좋을 수 있습니다. 이것을 고민하는 것은 하루 종일 여러분에게 필터링 시스템을 제공합니다. 이 순간의 최상의 사용 방법은 무엇인가요? 더 많이 하고 싶은 것이 있나요? 적게 하고 싶은 것이 있나요? 새로운 것을 시작하여 새로운 결과를 얻고 싶나요? 하지만 때로는 무언가를 중지하는 것이 줄이는 것보다 쉬울 수 있습니다. 여러분은 여러 가지의 지능이 있습니다. 언어, 수학, 신체 운동, 음악 등이 있습니다. 각각의 지능에 대해 고민해보세요. 그리고 하루에 할 수 있는 네 가지 선택 중에서 하나를 선택하여 시작해보세요. 작은 한 걸음을 시작하면 됩니다.

카라오케에서 노래 부르는 것을 능숙하게 할 줄 아세요? 많은 사람들이 취업을 추구하는 분야를 생각해보면, 대인 관계 능력이 높은 사람들이 리더나 협상자, 정치인, 강사, 상담사 등으로 많이 나열됩니다. 그러나 이러한 사람들은 사회성 지능, 즉 타인과의 관계성을 잘 다루는 것에 능숙한 것입니다. 자신과의 관계성을 잘 다루는 것, 즉 자기성찰 능력 역시 중요합니다. 이를 인트라페르소널 지능이라고 합니다. 이러한 지능이 높은 사람들은 자신의 인간성을 잘 이해하고 운용할 수 있습니다. 시각-공간 지능 역시 여러 직업군에 적용될 수 있습니다. 예술가나 디자이너, 인테리어 디자이너 등이 될 수 있습니다. 마지막으로 환경 지능 역시 중요합니다. 이러한 사람들은 자연과의 관계성을 높이고 자연의 과학적 이해에 능숙한 사람들입니다. 이러한 다양한 지능들을 활용하여 정보를 조직하고 이해하는 방법에 대해 다섯 가지 방법을 설명합니다. L-A-T-C-H를 기억해보세요. L은 위치를, A는 알파벳을, T는 시간을, C는 카테고리를, H는 계층을 나타냅니다.

요즘 같은 정보가 넘치는 시대에, 정보를 체계적으로 정리하고 구성하는 것은 매우 중요합니다. 하지만 정보를 체계화하는 방법은 유한합니다. 정보는 위치, 알파벳, 시간, 범주, 계층으로만 분류될 수 있습니다. 이러한 분류 방법은 개인적인 파일부터 대기업까지 모든 것에 적용할 수 있으며, 보고서, 책, 연설, 전시, 디렉토리, 박람회, 창고 등 모든 것을 구성하는 데에 사용됩니다. 선택하는 방법은 전달하려는 메시지에 따라 결정됩니다. 따라서 자동차 산업에 대한 보고서를 작성한다고 가정해봅시다. 자동차를 모델, 연도, 제조 장소 또는 소비자 평가 등으로 구성할 수 있습니다. 각각의 방법은 정보를 다른 방식으로 이해할 수 있게 해주며 선택할 방법이 유한하다는 것을 인식하면 작업이 쉬워집니다. 정보를 체계화하는 방법을 선택하면 정보를 검색하는 것이 쉬워지고 전달하려는 메시지를 잘 전달할 수 있습니다. 각각의 방법은 다른 종류의 정보를 전달하기에 적합하며, 어떤 정보에 대해서는 특히 유용합니다. 하지만 유한한 선택지를 갖게 되어 작업이 좀 더 단순해 집니다. 정보를 체계화하고 구성하는 방법에 대한 이해는 더욱 필수적입니다.

자연의 요소를 아침이나 저녁 루틴에 도입하여 무한한 학습자가 되고 무한한 삶을 살 수 있습니다. 물, 태양, 대지, 공기와 같은 자연의 요소를 활용하는 방법에 대해 말합니다. 기상 후 물을 마시고, 태양 빛 아래에서 몇 분을 보내며, 대지와 접촉해서 접지하는 것, 그리고 호흡 운동을 통해 대기 중에서 산소를 흡입하는 것 등을 추천합니다. 마지막으로, 뇌를 수면 상태로 전환할 수 있습니다. 이는 뇌의 피로와 마음의 안정에 큰 영향을 미칩니다.  

1. 기상 후 물을 마시십시오. 우리 몸에서 물이 소모될 수 있기 때문입니다.
2. 일어나서 처음 10분에서 15분 이내에 태양 빛을 쬐세요. 
3. 대지와 접촉하세요.  
4. 호흡 운동을 하여 신선한 공기를 체내로 흡입하세요.  
5. 마음을 진정시키기 위해 과학적인 해킹 및 충전을 사용하세요.   

쉬는 삶을 위해 정기적으로 마음을 안정시키도록 노력하십시오. Q-U-I-E-T를 기억하면서 뇌를 수면 상태로 전환하는 다섯 가지 빠른 방법에 대해 배웠습니다. 이러한 방법은 체력, 생산성 및 체내 에너지 수준을 대폭 향상시킴으로써, 삶과 경력에 유익하다고 말할 수 있습니다.

Q-U-I-E-T는 질문, 전원 차단, 감각 통합, 운동, 초월적 명상을 뜻합니다.  
Q 는 질문(Questions)을 뜻하며, 더 나은 질문을 하면 더 나은 대답을 얻을 수 있습니다.
U 는 전원 차단(Unplug)을 뜻하며, 쉬는 시간에는 가능한 많은 산만한 것을 차단해야 합니다.
I 는 감각 통합(Integrate)을 뜻하며, 신경과 두뇌를 안정시키려면 집중력을 촉진시키고, 자극을 조절하는 것이 필요합니다.
E 는 운동(Exercise)을 뜻하며, 운동은 뇌와 몸 모두에게 긍정적인 영향을 줍니다.
T 는 초월적 명상(Transcendental Meditation)을 뜻하며, 이는 심신 안정에 큰 도움을 줍니다.  

따라서, 휴식 시간에 Q-U-I-E-T에 따라 행동해 뇌를 수면 상태로 전환하십시오. 질문, 전원 차단, 감각 통합, 운동, 초월적 명상 모두 취해 지속적인 안정과 집중력을 유지할 수 있습니다.
 
 

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[ 한글 전체 ]

이제 여러분의 다양한 지능에 대해 이야기해 봅시다.
더 잘 이해하고 더 잘 기억하기 위해 정보를 어떻게 정리할까요?
수천 년 전, 수천 년 전 그리스인들은 이 네 가지 원소를 믿었고,세상의 모든 것은이 네 가지 요소로 구성되어 있습니다.
마음을 진정시키고 고요하게 하려면 어떻게 해야 하나요?
저는 매일 아침 여러분에게 기회가 있고, 더 나은 삶을 살 수 있고, 성장할 수 있고, 자신이 원하는 방향으로 자신을 움직일 수 있는 선택권이 있다고 믿습니다.
그렇다면 여러분이 할 수 있는 네 가지 선택은 무엇일까요?
두뇌를 바꿀 수 있고, 몸을 바꿀 수 있고, 은행 계좌를 바꿀 수 있지만, 여기에는 항상 영향력이 있다고 생각하지 않는 것들, 즉 자신이 통제할 수 있는 주체성이 필요합니다.
따라서 첫 번째는 무언가를 더 많이 하는 것입니다.
무엇을 더 하고 싶으신가요?
현재 하고 있지만 더 하고 싶은 일은 무엇인가요?
뇌에 대해 이야기하는 것이라면 뇌에 좋은 음식을 더 많이 먹는 것일 수도 있겠죠?
아보카도, 블루베리, 야생 연어 같은 거요?
아니면 이미 명상을 하고 있는데 더 많은 명상을 하고 싶어서일 수도 있죠.
10분이 아니라 15분으로 늘리고 싶거나 하루에 한 번 더 하고 싶을 수도 있습니다.
하루에 두 번 하고 싶어요.
더 많이 하고 있습니다.
이제 여러분이 할 수 있는 또 다른 강력한 방법은 무언가를 덜 하는 것입니다.
어쩌면 지금 여러분은 인생, 관계, 두뇌 건강에서 원하는 결과를 얻지 못하는 무언가를 하고 있을지도 모릅니다.
비즈니스에서 조금만 줄이고 불필요한 일을 없애고 싶을 수도 있습니다.
그렇다면 지금 무엇을 줄이고 싶으신가요?
좋아하는 스트리밍 프로그램을 몰아보는 것일 수도 있습니다.
시청 시간을 조금 줄이고 하루에 한 편씩 30분씩 줄이고 싶을 수도 있습니다.
침대에 너무 오래 누워 있는 것일 수도 있습니다.
침대에서 보내는 시간이 너무 많아서 침대에서 더 빨리 일어나고 싶어서 침대에서 보내는 시간을 줄이고 싶을 수도 있습니다.
미루는 시간을 줄이고 싶을 수도 있습니다.
현재 하고 있는 습관이나 루틴, 행동이 무엇인지 파악하고, 이를 없애고 줄이는 것만으로도 효과를 얻을 수 있습니다.
완전히 없앨 필요는 없지만 줄이는 것만으로도 효과를 볼 수 있습니다.
이제 두뇌, 신체, 비즈니스 또는 삶의 모든 것을 변화시키기 위해 할 수 있는 세 번째 선택은 무엇을 시작하고 싶으신가요?
무슨 뜻일까요?
더 많은 일을 하는 것과 어떻게 다른가요?
현재 하고 있지는 않지만 시작하고 싶다는 뜻입니다.
운동을 전혀 하지 않다가 매일 한 시간씩 운동을 시작해야 하는 것은 아니라는 점을 기억하세요.
시작하고 싶은 작고 간단한 단계는 무엇인가요?
걸어서 15분이면 갈 수 있는 곳일 수도 있습니다.
꿈 일기 쓰기와 꿈을 기억하는 힘에 대해 제가 이야기하는 것을 들어보셨을 수도 있습니다.
꿈 일기 쓰기를 시작하고 싶으시다면 온라인에서 일기장을 구입해 침대 옆 탁자에 놓아두는 것부터 시작해보세요.
다음 번에는 식료품점에 가서 블루베리를 사는 것도 좋습니다.
브레인 파워 스무디를 만들어 보세요.
작고 간단한 한 걸음을 내딛는 것입니다.
두뇌에 좋은 것은 무엇일까요?
마지막으로, 두뇌와 신체, 은행 계좌를 개선하기 위해 매일 할 수 있는 네 번째 결정은 무언가를 그만두는 것입니다.
단순히 덜 하는 것이 아니라 아예 하지 않기로 결심하는 것입니다.
그래서 여러분은 무엇을 하고 계신가요?
여러분을 괴롭히는 질문이 있습니다.
그것은 당신을 해치고 있습니다.
그것은 당신을 목표에서 멀어지게 하고, 당신을 정말로 빛나게 하는 것들로부터 멀어지게 합니다.
그리고 때때로 자신에게 정직하다면 불평하거나 변명하게 되는 것들은 사실 자신이 하지 않은 일에서 얻지 못한 결과에 대해 화를 낼 수 없기 때문입니다.
그렇다면 무엇을 그만두고 싶으신가요?
그리고 무언가를 중단함으로써 얻을 수 있는 모든 이점을 생각해 보세요.
짐 콜린스의 저서 '좋은 것에서 위대한 것으로'에 따르면, 좋은 것은 거절하라고 말합니다.
그럼 무엇에 예라고 말할 수 있을까요?
위대한 것에요.
좋은 것은 위대한 것의 적입니다.
그래서 무엇을 그만두고 싶으신가요?
그것은 좋은 것일 수도 있지만, 더 많은 공간, 시간과 관심, 특히 두뇌에 좋은 다른 무언가에 집중할 수 있는 삶의 공간을 남겨줄 것입니다.
그래서 담배를 끊고 싶을 수도 있습니다.
영양을 공급하지 않거나 영감을 주지 않는 시청을 중단하고 싶을 수도 있습니다.
우리는 모두 다르기 때문에 빈칸을 채우는 것을 그만두고 싶을 수도 있겠죠?
그리고 우리 모두는 서로 다른 어려움을 겪고 있습니다.
하지만 제가 이 이야기를 꺼내는 이유는 하루 종일 필터링 시스템을 제공하기 위해서입니다.
지금 이 순간을 가장 잘 활용하는 것이 무엇인지 스스로에게 물어볼 수 있습니다.
무언가를 더 많이 하고 싶은 이유는 영양가가 있기 때문인가요?
아니면 덜 하고 싶은가?
새로운 무언가를 시작하고 싶은가새로운 결과를 얻고 싶기 때문인가요?
왜냐하면 광기는 같은 일을 반복해서 하면서 무엇을 기대하기 때문이죠?
다른 결과.
아니면 무언가를 그만두고 그 공간을 비우고 싶습니까?
때로는 무언가를 줄이는 것보다 무언가를 그만두는 것이 더 쉬울 때가 있습니다.
80년대에 하버드 대학교의 교수이자 연구원인 하워드 가드너가 수행한 연구에 따르면 지능이나 천재성을 보는 한 가지 방법만 있는 것이 아니라 실제로는 여러 가지 범주가 존재한다고 합니다.
그리고 중요한 것은 고정되어 있지 않다는 것입니다.
이제 여러분의 다양한 지능에 대해 이야기해 봅시다.
언어적 지능부터 시작하겠습니다.
앞서 언급했죠.
이들은 훌륭한 명령을 내리는 개인입니다.
이들은 읽기를 좋아하는 개인입니다.
그들은 글쓰기를 좋아합니다.
그들은 그것에 연결되어 있다고 느낍니다.
언어적 지능에 이어 수학적 지능으로 넘어가 봅시다.
수학적 지능에 대해 생각할 때 0에서 10까지의 척도에서 자신의 지능이 어느 정도라고 생각하시나요?
당신은 얼마나 잘하나요?
아니면 대수학, 기하학 등을 하는 것이 당신의 요소라고 생각합니까?
숫자에 대한 두려움이 있나요?
그리고 그것이 일상 생활에서 어떻게 표현되고 나타나나요?
재정 상태를 보거나 잠재적으로 투자하거나 돈을 저축하는 것을 좋아하지 않나요?
신체 운동 지능, 맞죠?
그래서 어떤 사람들은 신체적 통찰력이 놀랍습니다.
이들은 아마도 무언가를 추구하는 개인이며 아마도 당신일 수도 있습니다, 운동.
당신은 몸을 움직이는 것을 좋아하고, 스포츠, 안무, 춤, 무술을 좋아하죠.
그게 바로 지능이죠?
자신을 표현할 수 있다는 것, 자기 인식.
음악적 지능, 그리고 확실히 이것은 지능의 한 형태입니다.
0에서 10까지 어떻게 평가하시겠습니까?
악기를 연주하시나요?
즐기시나요?
노래방에서 능숙하게 노래를 부르나요?
사람들이 추구할 것 같은 직업에 대해 생각해 보세요.
대인관계 지능의 영역으로 넘어가 보겠습니다.
대인관계 지능.
그리고 이것은 확실히천재의 한 형태입니다.
다른 사람들과 잘 지내고, 다른 사람들에게도 잘 지내는 사람들.
사람들은 다른 개인을 연결하거나 영향을 미칠 수있는 능력이 뛰어납니다.
많은 리더들이 이 분야에 능숙할 것입니다.
연설가나 토크쇼 진행자 같은 경우겠죠?
협상가, 치료사 등 다른 사람과 소통할 수 있는 사람일 수도 있습니다.
이제 여러분의 대인관계 지능은 타인에 대한 자기 자신입니다.
저는 여러분이 자기 자신에 대해 생각해 보길 원하는데, 그것이 바로 대인관계 지능입니다.
개인 내 지능은 자기 자신에 대한 지능입니다.
이들은 자신의 인간 본성을 이해하는 데 매우 능숙한 개인입니다.
정신과 의사를 떠올릴 수도 있습니다.
아니면 인간의 본성을 잘 아는 리더를 떠올릴 수도 있습니다.
어떤 사람들은 프로이트나 다른 사람을 떠올릴 수도 있습니다.
자기 자신과 자기 자신.
우리가 이야기할 수 있는 지능이 몇 가지 더 있습니다.
시각 공간 지능입니다.
이제 생각해 보세요.
시각적 공간 지능에 뛰어난 통찰력이나 능숙함을 가진 사람이 있다면 아마도 예술가나 그래픽 아티스트일 것입니다.
아니면 디자이너나 인테리어 디자이너일 수도 있죠.
마지막으로, 하워드 가드너가 마음의 틀과 다중 지능 이론에 대해 이야기할 때 여덟 번째 지능은 환경주의자의 지능입니다.
환경주의자는 자연과 연결되는 사람입니다.
어떤 직업을 생각하시나요?
공원 관리인이나 생태학자 같은 직업이겠죠?
환경운동가.
자연과 진정으로 연결된 사람은 자연의 과학을 이해합니다.
더 잘 이해하고 더 잘 기억하기 위해 정보를 어떻게 정리하나요?
다섯 가지 방법을 알려드리겠습니다.
그리고 이 단어를 기억해 주세요.
L-A-T-C-H.
이제 여기에 문제가 있습니다.
정보를 구성하는 방법은 유한합니다.
위치, 알파벳, 시간, 카테고리 또는 계층 구조로만 정리할 수 있습니다.
다시 말씀드리겠습니다.
이것이 당신의 래치입니다.
L은 위치를, A는 알파벳을, T는 시간을, C는 카테고리를, H는 계층을 나타냅니다.
이러한 모드는 개인 파일 캐비닛부터 다국적 기업에 이르기까지 거의 모든 업무에 적용할 수 있습니다.
연례 보고서, 책, 대화, 전시회, 디렉토리, 컨벤션, 창고를 정리하는 기본 틀입니다.
따라서 정보는 무한할지 몰라도 그것을 구조화하는 방법은 무한하지 않습니다.
정보를 꽂을 수 있는 장소가 있으면 정보가 훨씬 더 유용해집니다.
어떤 방식을 선택하느냐는 전달하고자 하는 이야기에 따라 결정됩니다.
각 방식은 다양한 변형을 통해 정보를 다르게 이해할 수 있지만, 주요 선택지가 유한하고 제한적이라는 점을 인식하면 프로세스에 대한 두려움이 줄어듭니다.
예를 들어 자동차 산업에 대한 보고서를 준비한다고 가정할 때, 자동차를 카테고리인 모델, 연도, 시간, 제조업체 소재지, 위치 또는 계층 구조인 온라인 소비자 평가별로 정리할 수 있습니다.
그리고 각각에 알파벳순으로 나열할 수도 있습니다.
업계에 대해 연구하거나 전달하고자 하는 내용에 따라 선택할 수 있습니다.
다양한 유형의 자동차를 설명하려는 경우 기본 조직은 카테고리와 같은 것일 수 있습니다.
예를 들어 컨버터블, 세단, 사륜구동 등이라고 가정해 보겠습니다.
그런 다음 가장 저렴한 것부터 가장 비싼 것까지 계층별로 정리할 수 있습니다.
자동차 대리점을 조사하려면 먼저 위치별로 정리한 다음 판매된 자동차 대수별로 정리할 수 있겠죠?
따라서 일단 카테고리가 설정되면 자동차에 대한 정보를 쉽게 검색할 수 있습니다.
각 정리 방식은 서로 다른 이해를 허용하고, 각기 다른 종류의 정보에 적합하며, 정보 표시 방식을 더 쉽게 선택하는 데 도움이 되는 매우 확실한 한계가 있습니다.
수천 년 전, 수천 년 전 그리스인들은 세상의 모든 것이 이 네 가지 요소로 구성되어 있다고 믿었습니다.
그리고 이러한 요소는 물론 특별한 순서없이 공기가 있고, 불이 있고, 흙이 있고, 물이 있다는 것을 알고 있습니다.
어떻게 하면 아침과 저녁의 일상에 이러한 자연의 요소를 더 많이 도입하여 무한한 학습자가 되고 무한한 삶을 한 단계 업그레이드할 수 있을까요?
제가 가장 먼저 할 일은 아침에 일어나면 물 한 잔을 마시는 거죠?
왜냐하면 밤에 일어나는 일은 약간의 탈수증과 호흡과 땀을 통해 수분을 잃을 수 있기 때문에 수분을 유지하고 싶고, 밤에 수분을 잃을 수 있기 때문에 실제로 반응 시간, 사고 속도에 영향을 미칠 수 있습니다.
다음으로 제가 할 일은 잠에서 깨고 나서 처음 10분, 15분 이내에 불을 붙이는 것입니다.
무슨 뜻인가요?
햇빛을 받고 싶다는 뜻입니다.
그럼 어떻게 하죠?
밖에 나가서 직사광선을 받습니다.
해가 밝게 빛나지 않더라도, 안개가 조금 끼거나 안개가 조금 끼더라도 밖에 나가고 싶어요.
외출 금지도 당해요.
그게 무슨 뜻인가요?
잔디밭이나 앉을 수 있는 돌이나 바위, 해변의 모래 등 어디든 원하는 곳을 찾아서 거기에 앉으면 접지가 되고, 땅에 접지가 되고 싶어서 신발을 벗습니다.
그게 바로 대지의 요소입니다.
그리고 거기에서 산소와 공기를 가져와서 초대합니다.
그게 무슨 뜻인가요?
물론 제 호흡 운동이죠.
정신적 안개를 걷어내고 정신적 두뇌 피로를 해소하는 데 도움이 되는 호흡 운동이 무엇이든 저에게는 윔 호프 호흡을 할 것입니다.
그래서 30회 반복하고 몇 세트 할 수도 있습니다.
이전 에피소드에서 박스 호흡, 알파 호흡, 불 호흡 등 어떤 방법론을 사용하든 상관없습니다.
그리고 저는 이런 것들을 쌓아 올립니다.
그래서 그 당시에는 물 한 잔을 가지고 있습니다.
그래서 수분을 보충하고 햇빛, 즉 불을 받고 있습니다.
신선한 공기를 마시면서 동시에 접지를 하는 거죠.
저에게는 15분 정도밖에 걸리지 않는 일입니다.
하지만 그 시간, 주의력, 에너지와 생산성을 투자한 만큼 제 삶으로 되돌아온다는 측면에서 보면 엄청난 차이가 있습니다.
마음을 진정시키고 조용히 하려면 어떻게 해야 하나요?
우리의 뇌는 항상 활기차게 작동하도록 설계되지 않았습니다.
따라서 정기적으로 몇 가지 과학적인 방법을 통해 마음을 진정시키는 것은 웰빙은 물론, 삶과 커리어를 위한 훌륭한 방법입니다.
마음을 차분하게 가라앉히고 진정시키는 5가지 방법을 소개합니다.
그리고 조용하다는 단어를 기억하시기 바랍니다.
Q-U-I-E-T.
여기서 Q는 질문을 의미합니다.
스스로에게 더 나은 질문을 하면 더 나은 답을 얻을 수 있습니다.
생각에 집중하고 마음을 어지럽히는 무의미한 잡음을 걸러내는 질문을 해보세요.
당신은 누구입니까?
이제 조용한 당신은 플러그를 뽑으라는 뜻입니다.
마음을 진정시키는 가장 쉬운 방법 중 하나는 산만하게 하는 요소를 최대한 차단하는 것입니다.
제가 가장 좋아하는 연결 방법은 휴대폰을 놓고 자연으로 나가는 것입니다.
마당에 나가서 하이킹을 하거나 수영을 하세요.
정말 마음이 안정되죠.
이제 조용히 있는 나는 통합을 의미합니다.
여기서 통합이란 감각 통합을 의미합니다.
그렇다면 이것이 평온함과 마음의 평화를 갖는 것과 어떤 관련이 있을까요?
과학자들은 시각, 청각, 미각, 후각, 촉각은 물론 균형 감각과 신체 인식 등 오감을 통해 각성 정도를 조절할 수 있다는 사실을 알고 있습니다.
전정 감각과 고유 수용성 감각.
따라서 조명을 어둡게 하거나 무게가 있는 담요 아래에 앉거나 자연의 소리를 듣거나 운동 공 위에 앉을 때 부드럽게 흔들면 균형을 유지하는 데 도움이 됩니다.
이렇게 하면 몸과 마음을 안정시키는 데 도움이 됩니다.
조용함의 E는 운동을 의미합니다.
제가 정기적으로 간단한 팁을 제공하는 인스타그램이나 페이스북을 팔로우하신다면 최근에 배우 윌 스미스에게 집중력과 두뇌를 예리하게 유지하기 위해 매일 무엇을 하는지 물어본 제 게시물을 보셨을 것입니다.
그러자 윌 스미스는 "짐, 저는 달리기도 하고 책을 읽으며 몸과 마음을 단련합니다"라고 답했습니다.
마지막으로, 조용함의 T는 초월적 명상을 의미합니다.
꼭 그런 형태의 명상일 필요는 없습니다.
물론 저는 T가 붙어 있기 때문에 이 단어를 사용하고 있습니다.
많은 분들이 TM에 대해 잘 알고 계실 겁니다.
가장 널리 실천되고 연구된 명상 기법 중 하나입니다.
초월 명상 운동은 이완, 스트레스 감소, 자기 계발 명상을 위한 비종교적 방법입니다.
많은 분들이 마음챙김을 실천하고 계십니다.
저희는 많은 소셜 미디어와 커뮤니티를 대상으로 설문조사를 실시했습니다.
마음챙김은 개인이 특정 대상이나 생각, 만트라 또는 활동에 마음을 집중하는 등의 기법을 사용하여 정신적, 명료하고 정서적으로 평온한 상태에 도달하는 연습으로 정의됩니다.
이것이 바로 이 팟캐스트 에피소드의 주제입니다.
 
 

SMALL

[ English Summary ]

Every morning you wake up with opportunities and choices to grow and move in the direction you want to go, but which ones do you choose? If you can change your brain, you can change your body, you can change your bank account, but it takes influence and control.

The first thing you can do is do more of something. What do you want to do more of, what are you currently doing that you want to do more of? Maybe it's eating more brain food: avocados, blueberries, wild salmon, etc. Or maybe you already meditate and you want to do more of it, maybe you want to do it for 15 minutes instead of 10, or maybe you want to do it once a day. That's doing more.

The other powerful thing is to do less of something. If there's something that's not getting you the results you want in your life, in your relationships, in your brain health, in your business, try cutting back a little bit and eliminating what you don't need. What are you doing now that you could do less of? If you're binge-watching your favorite streaming show, maybe you could watch 30 minutes less a day or one less episode. Do less.

There's a saying that the good is the enemy of the great, so what do you want to stop doing? It might be a good thing, but it leaves more space, time, and attention for something else. It might be a good thing for you to stop smoking or watching something that isn't nutritious or inspiring, especially for your brain. Pondering this gives you a filtering system throughout the day. What is the best use of this moment? Is there something you want to do more of? Is there something you want to do less of? Do you want to start something new and get a new result? But sometimes stopping something can be easier than reducing it. You have multiple intelligences. There's language, math, physical movement, music, and more. Think about each of these intelligences, and start by choosing one of the four choices you can make in a day. You can start by taking one small step.

Are you good at singing at karaoke? If you think about the fields in which many people seek employment, you'll often see people with high interpersonal skills listed as leaders, negotiators, politicians, lecturers, counselors, and so on. But these people are good at social intelligence, or relating well to others. Equally important is relating well to yourself, or introspection. This is called intrapersonal intelligence, and people with high levels of this intelligence are able to understand and operate well with their own humanity. Visual-spatial intelligence can also be applied to many professions. You could be an artist, designer, or interior designer. Finally, environmental intelligence is also important. These are people who have a strong connection to nature and are skilled in the scientific understanding of nature. Here are five ways to use these different intelligences to organize and understand information. Remember L-A-T-C-H. L stands for location, A for the alphabet, T for time, C for categories, and H for hierarchy.

In today's information-overloaded world, it's important to organize and structure your information. However, there are only a finite number of ways to organize information. Information can only be categorized by location, alphabet, time, category, and hierarchy. These classification methods can be applied to everything from personal files to large corporations and are used to organize everything from reports, books, speeches, exhibits, directories, fairs, and warehouses. The method you choose is determined by the message you want to convey. So let's say you're writing a report on the automotive industry. You could organize cars by model, year, place of manufacture, or consumer ratings. Each method allows you to make sense of the information in a different way, and recognizing that you have a finite number of methods to choose from makes your job easier. Choosing how to organize your information makes it easier to find it and helps you convey the message you want to convey. Each method is good for conveying different kinds of information, and some are particularly useful for some information. But having a finite set of choices makes your job a little simpler. Understanding how to organize and structure information becomes even more essential.

You can be an infinite learner and live an infinite life by incorporating elements of nature into your morning or evening routine. I'm talking about utilizing the elements of nature like water, sun, earth, and air. It recommends drinking water after waking up, spending a few minutes in the sun, grounding yourself by touching the earth, and taking in oxygen from the air through breathing exercises. Finally, the article discusses ways to put your brain into a sleep state. This has a huge impact on brain fatigue and peace of mind.  

1. drink water after waking up This is because water can be used up by your body.
2. Get some sunlight within the first 10 to 15 minutes of waking up. 
3. Try to ground yourself by touching the earth.  
4. Do breathing exercises to bring fresh air into your body.  
5. Use scientific hacks and charges to calm your mind.   

Make a regular effort to calm your mind for a life of rest. By remembering Q-U-I-E-T, you've learned five quick ways to put your brain to sleep. These methods will drastically improve your stamina, productivity, and energy levels, which can be beneficial for your life and career.

Q-U-I-E-T stands for questioning, unplugging, sensory integration, movement, and transcendental meditation.  
Q is for Questions, asking better questions will lead to better answers.
U is for Unplug, which means you should block out as many distractions as possible during your breaks.
I is for Integrate, promoting focus and controlling stimulation is necessary to calm your nerves and brain.
E is for Exercise, which has positive effects on both the brain and body.
T is for Transcendental Meditation, which is a great way to calm your mind and body.  

So, during your breaks, follow the Q-U-I-E-T to put your brain to sleep. Questioning, unplugging, sensory integration, movement, and transcendental meditation can all help you stay calm and focused.

[ English Full Text ]

So let's talk about your different intelligences.
How do you organize information to better understand and also to better remember?
Thousands of years ago, a couple thousand years ago, the Greeks believed that these four elements,everything in the world were made up of these four elements.
How do I calm and quiet my mind?
I believe every single morning you have a chance and you havea choice to make things better, to be able to grow, to be able to move yourself in the directionthat you desire and that you really deserve.
And so what are those four choices that you could make?
Because when you could change your brain, you could change your body, you could change yourbank account, but it requires agency, the things that you might not think all the time you haveinfluence of, that you have control over.
So the first thing is do more of something.
What do you want to do more of?
What are you currently doing but you want to do more of?
Maybe it happens if we're talking about your brain, maybe it's eating more of those brain foods,right?
Those avocados, the blueberries, the wild salmon, right?
Maybe it's, hey, I'm alreadymeditating and I want to do more meditating.
I want to spend instead of 10 minutes, I want tospend 15 minutes or maybe I want to do it one more time a day.
I want to do it twice a day.
You're doing more of it.
Now, the other powerful thing you could do is doing less of something.
Maybe you're doing something right now that's not yielding you the result in your life,in your relationship, in your brain health, right?
In your business and you want to just cut back alittle bit, hack away at the unessential.
So what are you doing right now that you want to do lessof?
Maybe it is binge watching your favorite streaming show.
Maybe you want to cut back alittle bit and spend 30 minutes less, one less episode a day.
Maybe it happens to be stayingin bed a little bit.
Maybe you're spending too much time in bed and you want to be able to getout of bed more quickly and you spend less time doing that.
Maybe you want to spend less timeprocrastinating.
What is the habit or the routine, the behavior you're currently doing,but you'll get benefit by just hacking away and reducing it.
You don't have to eliminate it,but you're reducing it.
Now, the third choice you can make to be able to change your brain,your body, your business or anything in your life is what do you want to start doing?
What does that mean?
How is that different than doing more of?
You're not currently doing it,but you want to start it.
And remember, you don't have to go from not working out tostarting doing an hour workout every single day.
What's a small, simple step that you want to start?
Maybe it's just a 15 minute walk.
Maybe you've heard me talk about having a dream journal andthe power of remembering your dreams.
Maybe you want to start doing that and your small,simple step is going online and buying a journal and keeping it by your nightstand.
Maybe it'snext time you're at the grocery store, you buy those blueberries.
You make that brain powersmoothie.
You're taking a small, simple step.
What's good for your brain?
And then finally,the fourth decision you can make each day to better your brain, your body, your bank account isto stop doing something.
So not just doing it less, you're going to commit to stop doing thatthing.
So what are you doing?
Here's a question that's hurting you.
That's harming you.
That'staking you away from your goals, that things that really light you up.
And the things that sometimes,if you're honest with yourself, you complain or you make excuses because the truth is,you can't be upset by the results you didn't get from the work you didn't do.
So what do you wantto stop doing?
And think of all the benefits you will gain from stopping something.
There's a greatbook from Jim Collins, Good to Great, says, say no to good.
So you can say yes to what?
To great.
That good is the enemy of great.
So what do you want to stop doing?
That might even be good,but it'll leave you more room, some time and attention, some space in your life to be greatat something else, especially great for your brain.
So maybe you want to stop smoking.
Maybe you wantto stop watching something that's not nourishing you or inspiring you.
Maybe you want to stopfilling the blank because we're all different, right?
And we all have different struggles.
But the reason I bring this up, it gives you a filtering system throughout the day.
You could ask yourself, what's the best use of this moment?
Do I want to do more of somethingbecause it's nourishing?
Do I want to do less of something?
Do I want to start something brand newto get a new result, right?
Because insanity is doing the same thing over and over again, expectingwhat?
A different result.
Or do I want to stop doing something and just empty that space?
Sometimesit's easier to stop doing something than sometimes it is to reduce something.
Now, there's researchdone in the 80s by Howard Gardner, who's a professor and researcher out of Harvard University that saidthere are actually multiple intelligences, that there's not just one way to view intelligenceor a level of genius, that there are actually multiple categories.
And here's the thing,it's not fixed.
So let's talk about your different intelligences.
Let's start with one verballinguistic.
We mentioned that.
These are individuals that are great orders.
These are individualsthat love to read.
They love to write.
They feel connected to that.
After verbal linguistic, let'sgo to mathematical intelligence.
And when you think about mathematical intelligence, how do youfeel on a scale of zero to 10?
How good are you?
Or do you feel it's your element to do some algebra,to do some geometry and so on?
How do you have a fear of numbers?
And how does that express itselfand manifest in your everyday life?
Do you not like to look at your finances or potentiallyinvest or save money?
Body kinesthetic intelligence, right?
And so some people,amazing with their physical acumen.
These are individuals that pursue maybe something andmaybe it's you, athletics.
You love to move your body, sports, choreography, some kind of dance,some kind of martial arts.
And that's an intelligence, right?
To be able to express yourself,your self-awareness.
Musical intelligence, and certainly this is a form of intelligence.
Howwould you rate zero to 10?
Do you play a musical instrument?
Do you enjoy?
Are you proficient atsinging in karaoke?
Think about the professions, which are kind of obvious people would pursue.
Let's go into the area of interpersonal intelligence.
Interpersonal intelligence.
And this is certainlya form of genius.
People who are great with other people, self to others.
People have a greatability to connect or influence another individual.
Many leaders would be proficient in this area.
Maybe an orator, maybe a talk show host, right?
A negotiator, maybe even a therapist, somebodywho could connect with somebody else.
Now your interpersonal intelligence is self to others.
I want you to think about self to self and that's intrapersonal intelligence.
Intrapersonalintelligence is self to self.
These are individuals who are highly proficient in the understandingof their own human nature.
Maybe you think about a psychiatrist.
Maybe you think ofsome leader that really knows the human condition.
Some people might think of Freud or somebody else.
Self to self.
A couple more intelligences that we could talk about.
Visual spatial intelligence.
Now think about it.
If somebody has strong acumen or proficiency in visual spatial intelligence,maybe they be an artist or graphic artist.
Maybe they're some kind of designer, interior designer.
And then finally, the eighth intelligence in Howard Gardner's work, when he talks about frames ofmind and multiple intelligence theory, is that of the environmentalist.
And the environmentalistis that who has a connection to nature.
What careers would you think?
Maybe a park ranger,some kind of ecologist, right?
Environmentalist.
Somebody who's really connected with natureunderstands the science of nature.
How do you organize information to better understand andalso to better remember?
I'm going to give you five ways.
And I want you to remember the wordlatch.
L-A-T-C-H.
Now here's the thing.
The ways of organizing information are finite.
It can onlybe organized by location, alphabet, time, category, or hierarchy.
I'll say those again.
This is yourlatch.
L stands for location, A stands for alphabet, T stands for time, C stands for category, and Hstands for hierarchy.
These modes are applicable to almost any endeavor from your personal filingcabinets to multinational corporations.
They're the framework upon which annual reports, books,conversation, exhibits, directories, conventions, warehouses are arranged.
So while informationmay be infinite, the ways of structuring it are not.
Once you have a place in which theinformation can be plugged, it becomes that much more useful.
Your choice will be determined bythe story you want to tell.
Each way will permit a different understanding of the information withineach of many variations, but recognizing that the main choices are finite and limited makes theprocess less intimidating.
So if you were preparing, let's say, a report on the automobile industry,you could organize cars by model, which is category, year, which is time, place of manufacturer,which is location, or let's say some kind of online consumer rating, which is hierarchy.
And within each, you might list them alphabetically.
Your choice could depend on what you wanted tostudy or convey about the industry.
If you wanted to describe the different types of cars,your primary organization may be something like category.
Let's say, for example,convertibles, sedans, four-wheel drive, et cetera.
Then you might want to organize by hierarchy fromthe least expensive to the most.
If you wanted to examine car dealerships, you would probablyorganize first by location and then maybe by numbers of cars sold, right?
So once the categoriesare established, the information about the cars is easily retrievable.
Each way of organizingwill permit a different understanding, and each lends itself to different kinds of information,and each has very certain reassuring limitations that will help make the choices of how theinformation is presented easier.
Thousands of years ago, a couple of thousand years ago,the Greeks believed that these four elements, everything in the world were made up of thesefour elements.
And these elements in no specific order, of course, you know, that there's air,there's fire, there's earth, and there is water.
How can you interject and install, if you will,more of these elements from nature into your morning and evening routines to help you becomea limitless learner and also to up-level your limitless life?
The first thing I'll do is I'llhave, when I wake up, is I'll have a glass of water, right?
So that's the water part,because what happens at night is you can lose water and your hydration, if you will, and youwant to stay hydrated because just a little bit of dehydration, and you can lose water at nightthrough respiration and perspiration, could actually impact your reaction time, your thinkingspeed.
The next thing I'll do is, within the first 10, 15 minutes of when I wake up, I want to getthat fire.
What does that mean?
I want to get that sunlight.
And what do I do?
I go outside and I getdirect sunlight.
Even if the sun is not shining out bright, maybe it's a little foggy or a littlemisty, I want to go outside.
I also get grounded.
What does that mean?
I find a patch of grass,or a patch of like maybe a stone or rock to sit on, maybe it's sand on a beach, wherever you happento be, and I sit there and I get grounded, and I take my shoes off because I want to be groundedto the earth.
So that's the earth element.
And from there, I bring in and invite oxygen and air.
What does that mean?
Of course, my breathing exercises.
And whatever breathing exercisesyou happen to do to help you to be able to clear mental fog, to help with mental brain fatigue,for me, I maybe will do some Wim Hof breathing.
So maybe I'll do 30 reps and do a few sets of that.
We've talked about in previous episodes, box breathing, alpha breathing, fire breathing,whatever methodology you subscribe to.
And I stack these things.
So at the time, I have myglass of water there.
So I have my hydration and I'm getting the sunlight, which is the fire.
I'm getting the fresh air and I'm getting grounded all at the same time.
And for me,this is something that only takes about 15 minutes.
And yet it is a huge delta in terms ofthe return I get on that investment of time, of attention, the amount of energy and productivityI invite back into my life.
How do I calm and quiet my mind?
Your brain isn't designed to work atfull steam all the time.
So regularly simmering down with a few science hacks is a really brilliantmove for your well-being and really for your life and your career.
Here are five quick ways to quietand calm your mind.
And I want you to remember the word quiet.
Q-U-I-E-T.
And so the Q stands forquestions.
Ask yourself better questions and you'll get better answers.
Questions that focus yourthoughts and filter out the nonsensical noise that's been cluttering your mind.
Questions like,who are you?
Now the you in quiet stands for unplug.
One of the easiest ways to calm the mindis to turn off as many sources of distractions.
My favorite way to connect is to leave my phoneand get out in nature.
Get out in the yard, go for a hike, go for a swim.
It's incredibly grounding.
Now the I in quiet stands for integrate.
And when I'm talking about integrate, I'm talking aboutsensory integration.
So what does this have to do with having calm and peace of mind?
Well,scientists now know that it's possible to regulate how aroused you are through your five senses,through sight, hearing, taste, smell, touch, as well as through our sense of balance and bodyawareness, right?
Our vestibular and our proprioceptive.
So techniques such as dimming the lightsor sitting under a weighted blanket or listening to nature sounds or gently swaying when you'resitting on, let's say, an exercise ball to help you to maintain your balance.
That helps you tobe able to get into your body and out of your mind.
E in quiet stands for exercise.
If you follow meon Instagram or on Facebook, where I do regular quick tips, you may have seen recently my postwhere I asked actor Will Smith what he does every day to keep his brain focused and his brain sharp.
And he says, Jim, I run and I read, you know, you exercise your body and your mind.
Finally,the T in quiet stands for transcendental meditation.
Now, it doesn't have to be that form of meditation.
Obviously, I'm using it because it stands with a T.
Many of you are familiar with TM.
It's one ofmost widely practiced and researched meditation techniques.
Transcendental meditation movementis a non-religious method of relaxation, stress reduction, and self development meditation.
Manyof you practice mindfulness.
We've surveyed a lot of our social media and a lot of our community.
It's really identified and defined as a practice where an individual uses a technique such asfocusing their mind on a particular object or a thought, a mantra, or activity to achieve mental,clear, and emotionally calm state.
And that's really what this podcast episode is all about.