Dopamine is released when you make plans. It's fun. But there is a burden in putting that into practice . For example, I hate studying. I hate certain jobs . These are very likely to happen because they have had bad experiences with it . So, it ca n't be done in reality. But sometimes there are things I have to do even if I don't like it . So, that's what makes life difficult now. Solving this problem is crucial, and I'll offer a solution . Those people always say they're not ready yet . But they should understand it like this. Neuroscientifically speaking, planning releases dopamine. It's fun. But there is a burden in putting that into practice. There is a sense of rejection. So, to implement it, the missionary union must be developed. Of course, when making plans, the amygdala plays a role, but when things get stressful, the amygdala is now more dominant . Better than the former allies. So, it ca n't be done in reality. The way our brain is structured is that all biological systems are multicellular. There are several institutions. There are also eyes, nose, mouth, a roof, and digestive organs . But many organizations need to cooperate with each other. In such a case, what is needed is a commander. You can think of it as the Allied Forces giving that order. So, all the information is gathered in the missionary union . It's about making a judgment and giving an order . But now the amygdala processes fear, worry, and negative emotions . A state in which the prefrontal cortex is activated and the amygdala is deactivated is a good emotional state. So, how do the amygdala and the evangelistic union cooperate with each other? When we have an experience, that experience can be good or painful . So, if there are a lot of waveguides, it is a good experience. But it is painful, and the world of that experience is calculated in the present . Save it in the dump file . So, what I do is I do the action that gives me the most reward . Depending on these experiences, you develop likes and dislikes for certain things. For example, I hate studying. So, when you study, these painful experiences are predominantly stored. That's why I hate studying. I hate certain jobs. I hate certain foods . These are very likely to happen because they have had bad experiences with it . So we just do things that we naturally like . The thing that I don't like is that it's in the picture . But sometimes, there are things we have to do, even if we feel bad about it or even if we hate it. So that's what makes life difficult now . I have to do something I hate. Students have to study subjects I hate . Also, office workers have to do work they hate . You can think of this as a very fundamental problem in life now . So, it's really important to solve this problem now, so I'll try to suggest a solution. Let's take a look at the people we hike. Hiking is a difficult activity that involves sore legs and going uphill. So, it's something that causes me pain. But people are actively climbing mountains . The mechanism is that when you go up, the stimulation is painful, but not too much. A little suffering that lasts for hours. But when you climb a mountain, you get a huge dopamine rush. Excessive dopamine releases, making you feel excited and now you're like this. The intensity of that positive stimulus is greater. So, as a result, we end up replacing negative memories with positive memories. So, in my memory, mountain climbing remains a good memory. It's a really important delayed retaliation. You experience delayed dopamine reward. People who do that are willing to go uphill, and that's how our mechanism is set up . The same goes for work. The process of increasing my immersion in work is also uncomfortable. But I did a great job and even received a compliment from my boss. Then more dopamine is released. So, if you challenge something negative and experience success, and receive a strong dopamine stimulation, you will develop a liking for it . Now there's a wall there to get that dopamine experience. That person also starts working . Once you start doing it and get into it, it becomes fun. But you can't put up a barrier to get into it. The exam is coming up and I've already made my plans. But I can't start. Studying these days requires such a high level of immersion, but my current level of immersion is low. So I can't focus on studying and I keep avoiding it and doing other things. You have to overcome the barrier to immersion by playing games, watching YouTube, and being stressed . But that barrier is usually overcome with a sense of crisis. I kept not doing it and the test came the next day. Then, a sense of crisis comes over me that something big is going to happen if I continue like this. From then on, you start studying. At that time, I overcame the barrier due to a sense of crisis. The barrier to immersion . From then on, my studies went well. So, what intentional immersion means is to intentionally overcome this barrier. It takes 100% motivation to overcome the barrier of immersion in studying for an exam, but a week before, that sense of crisis is only 50% . Two weeks ago it was only 30. But the day before, my sense of crisis was at 100, so I overcame that barrier. So now I'm immersed. Because the sense of crisis that comes with the test gives me 50, I can focus even if I put in 50 effort. And if I say I'm going to immerse myself two weeks ago, I'll make up for the 70 I'm lacking with intentional effort . So, you can increase your immersion through intentional effort. It's a very simple routine, but it's one that you can get into in no time . We consider two things important. One is the intensity of the stimulus . Another thing is that even if the stimulus intensity is low, if it is repeated, we consider it important. There are already places that are using this immersive method. A representative example is religious activities. The Jogyo Order of Buddhism does not even think about the flower arrangement for a second. That's very similar to the immersive work I do . They also strike the moktak and repeat the words “Guan Yin Bodhisattva” and “Namu Ami Tabo.” Then, these people's delusions and illusions disappear in an instant and they become immersed. But it is known that our brain considers repetition important. There may be difficult challenges that you try hard at but only end up failing . It's better to give up on that. It's not good to keep experiencing failure. The experience of saying, "No matter how hard I try, it won't work out," is not a very good one . Create learned helplessness. So, instead of continuing to be traumatized by things that don't work out, it's better to give up on what you need to give up on. And I now recommend that to break out of that vicious cycle, you keep taking on challenges that you are bound to succeed at. There are many challenges that you cannot avoid succeeding at. When I do a task, I try to immerse myself in it . It's fun when you get immersed . That's also a successful experience. You had fun. But after putting in a little effort, I keep saying it's not fun . A lot of people need to put in some serious effort. In that regard, I think the opposite of learned helplessness is the Winner Effect. It's called the winner effect, and what it means is that animals have a hierarchy. But in that middle rank, you make a dog fight a weaker opponent and make it win. After making him win a few times like that, he was pitted against the strongest guy and the average guy ended up beating the strongest guy . This has been confirmed through many experiments on many animals. That's why we call this the winner effect . So, for these kids, it's not that trying hard is useless, but rather they develop the belief that no matter how impossible it may seem, they can succeed . So to speak, it creates a spirit of challenge. So, people are supposed to grow as they experience the winner effect . It's something everyone needs. At first I thought I couldn't do it, but I gave it my all and succeeded. This kind of experience is the best educational experience . When you're tired, you need to know why you're tired. You're tired because you're tense. So, I'm telling you to relax. If you think about it, the difference between someone who is just starting to swim and someone who has been swimming for a long time is that the person who is just starting to swim puts in more effort . Give strength to your whole body. Then, even just 10 minutes would be too hard. I'm tired . But people who are good at swimming relax their whole body. Move only the necessary parts gently. So he doesn't get tired no matter how many hours he works. So, giving strength makes people tired . So, if you don't exert yourself, you won't get tired . Same thing. No, you have to relax even when thinking and working . People think that you have to put in a lot of effort to work hard, but that's not true. You just need to relax and focus only on the areas that need it . The rest is done in a way that allows you to rest so you don't get tired . I'm tired and exhausted. These people are told to relax. People who repeatedly fail are characterized by self-criticism. You should never criticize yourself. It's like this . People are all the same, but when their level of immersion is at rock bottom, they have no ability at all . When I'm just sleeping and my immersion is middling, it's just okay. When I'm immersed, I'm so good at it. It's the same person, but it's different depending on the level of immersion. In this situation, I am trying to increase my immersion from a low level . Effort. But even then, the performance is low. It's been an hour since I came in last year, but nothing happened. People who do that and then complain about it ca n't make any more effort. At that time, you should encourage yourself instead of criticizing yourself. We are working hard to increase immersion . So, it does n't work to criticize in a situation where you need to encourage. But if the person next to me criticizes me when I need to be encouraged and says that I did something wrong, then that person is not helpful. So, when I work hard, I need someone by my side who encourages me and supports me . People think there's something in the world that I really like, but I do n't think it's something that I'm born with. Because I myself was someone who had a lot of doubts about my major when I was in college . But now that I've experienced immersion and have been doing it for a few months, it's become my favorite thing in the world. So what I really like is what I create. I am sure of that. People who become the best in their field say that they truly love it. But they didn't really like it from the beginning . You practice it a lot and in the process, you come to truly like it. So there is nothing I truly like . It's not that I'm looking for something, it's that I'm working hard to create something. People only know about the tension zone, but that's not true. Between 9 and 11 p.m., the frontal lobe becomes a little weaker, so I become more emotionally active. It's good for self- reflection, writing, and creative work . However, if you exchange text messages and KakaoTalk messages with friends at that time, you may make mistakes. Then, when you wake up in the morning, you can assume that you are still half-asleep for about 30 minutes. Time is the time of day when brain activity is at its lowest . So, what is the routine that can most activate decomposition? Hello, my dear readers of Bookga Sam. I am Hwang Nong-moon, the author of Moip, professor emeritus at Seoul National University, and currently running the Moip Academy . It's called the circadian rhythm, so there are some individual differences between morning people and night people, but generally, for morning people, the time when I'm most active is between 9 and 11 AM. The Jeonju industry is active and focused . Because I can concentrate well, I can study, plan, solve problems, and think logically . Then, from 2pm to around 4pm, I'm in a more relaxed state where I can concentrate. It's perfect for creative activities like brainstorming or meetings. Another time when the brain is most active is between 9 and 11 PM . At that time, the frontal lobe is a little weakened, so the emotional self is activated, and it is a good time to do creative activities such as self-reflection, writing, and keeping a diary . It's a time when it's appropriate to reflect on yourself . Usually after lunch during the day . After lunch, I'm really sleepy and I can't concentrate on anything during that time . So, at that time, it would be good to do simple repetitive tasks . It's not appropriate to have a very serious meeting or make important decisions at that time . Jeongsim Meal Academy 1 hour 1 hour My brain function is a bit reduced . Then, from 11 PM to 2 AM or 3 AM, when the full-time function is reduced. Your emotional brain is dominant, and you shouldn't make important decisions when that happens. Then, when you exchange text messages with your friends, you are more likely to make mistakes because you are emotionally involved. At that time, the function of the full-time job was greatly reduced . And when you wake up in the morning, about 30 minutes later, you can think of it as a state where you are still half-asleep due to sleep inertia . When you sleep, you are in a state where you have gamma and theta waves . You can think of it as a state of being half-asleep and dazed . At that time, you should n't be making an important decision when an important call comes in . A state where the profession has not yet been activated . Gotime is the time when brain activity is at its lowest during the day . Usually, when I wake up at 7 o'clock, I have to suppress melatonin because I have to stay awake for about 30 minutes from then . For that, it is good to shine bright sunlight. So, by doing things like stretching or drinking warm water, you can now change from a state of sleep to a state of wakefulness . And then, around 7:30 to 8:00, we have breakfast. Then, from 8 to 9 o'clock, I usually go to work, and during that time, I listen to things I need to do on YouTube, do some light reading, and what I recommend is to think lightly about the things I have to do at work. So now your work-related immersion level will increase. If you just think about what you need to do when you go today without any pressure, things at work will start off smoothly . And when I go to work, I can concentrate the best from 9 to 11 o'clock . This is the time when your brain works best, when you can do things like planning work or things that require concentration. Then, from 11 to 12 o'clock, it's a bit past peak, but I'm finishing up what I've been doing, and I'm able to concentrate to some extent even at 11 or 12 o'clock . Then, we have lunch at 12 o'clock, and the best thing to do then is to go for a walk . After eating, from then until 2 o'clock, my brain activity slows down a bit, so it's better to do simple tasks rather than heavy work during that time. It's good to do things like replying to emails, and then from 2 to 4 p.m., we can relax and focus again, so we can come up with creative ideas when we're relaxed. The default mode network is now activated, which allows for very flexible thinking, so it's best to have meetings, brainstorm, and come up with creative ideas between 2 and 4 p.m. From 4 to 5 o'clock, the peak is over, but the state is still maintained to some extent, so you can organize or send the meeting contents at that time, and from 5 to 6 o'clock, the brain activity is slightly overloaded, so it is in a state of downward trend . I like to organize my daily tasks, get off work at 6 o'clock, have dinner, and then exercise . If I eat dinner and then exercise, I won't be able to digest it, so I exercise, eat dinner, and then recharge. It recharges again from 7 to 8 o'clock . From then on, the function of the prefrontal cortex of the frontal lobe decreases slightly and the emotional self becomes dominant. At that time, I spend my time comfortably, reflect on the day, and return to the day's work. Then, when I want to write, I write, keep a diary, or do artistic activities when I am in a state of emotional overwhelm . I also like drawing and reading . And then from about 9 to 10:30 to 11:00, you do those activities and after 10:30, you have to get ready for sleep . We need to induce the secretion of melatonin, and for that to happen, the lights need to be dim. And it is very important to relax and get a good night's sleep while taking the instructions . A lot of very important things happen while we sleep. Concentration also has a personal factor. It's not that important. First, to improve concentration, it's important to understand what disrupts it. The prefrontal cortex is responsible for concentration . If the prefrontal cortex's function weakens, you lose focus. We need to understand neuroplasticity, which means that our country can change easily. Synaptic connections are made, unused synapses become conversational, and this happens very actively. That's called synaptic plasticity, and the most important principle in synaptic plasticity is maintenance or lujit. The more you use it, the more it develops, and the more you don't use it, the more it deteriorates. So, if there's an ability that you wish to degenerate, you just don't have to use it, and if there's an ability that you wish to develop, you just have to use it a lot. I will increase my concentration. The thing responsible for that concentration is the prefrontal cortex. The more you use your frontal coalition power, the more your ability to focus increases. So what actions use the Evangelistic Union Act ? Can we strengthen that, especially in the area of ​​concentration, in the missionary union ? When you try to focus on something that is the hardest to focus on, you use that 100% . A situation where I have to make an effort to concentrate . We need to create that situation now . What is a representative example ? I'm reading a book but I don't understand it . I can't concentrate. I'm trying to understand that. When doing such activities, we use the evangelism union . Likewise, I try to solve an unsolvable problem. When trying to solve an unsolvable problem, you have to concentrate . You can think of it as the behavior that people find most difficult . Trying to focus in a situation where you can't concentrate is the hardest part, but that's why I think it's so important. To make it easier, the way to increase immersion in such situations is to think about the relevant content without stopping for a second. That's evident through numerous experiences, and then the immersion level increases. It's difficult to do that when you're stressed, anxious, and being chased. I can't do it because it's hard. It's so painful. It's about pretending to be relaxed and at ease, but instead tackling the problem head on . Without avoiding. That way you can concentrate. The difference between concentration and immersion is that concentration is done with the intention of focusing here in the frontal joint type . That's how you focus, that's what concentration is. But now, if you continue to give orders like this from the Frontline Command for a long time, the related long-term memory becomes activated. It is a state where the unconscious helps you focus. There are many long-term activated states that are unconsciously related to what I am thinking about . When they are activated, immersion increases and it helps you focus more easily. I propose that we should distinguish between concentration and immersion in this way . It's like this. I do n't have to make an effort to concentrate. There are things that I can focus on even if I don't try to focus on them. Things that are easy to focus on . I didn't write my full-time job. But I can concentrate. That focus is mainly activating my amygdala and things like that . What they are are provocative digital contents. SNS, provocative shows, things like that. Those are the things that help me focus, even though I don't make any effort to focus and I don't use the prefrontal cortex's ability to focus. When you see things like that, the missionary union type is not active. It's disabled. If you do that for a long time, it will not be used, so if you do n't use it, it will degenerate and the function of that part will weaken. People with ADHD have weakened frontal association function . Next, people with depression have a weakened evangelistic union function. So, it is extremely important to strengthen the missionary union function . I eat and walk a lot. Contents of climbing a mountain like mine. That's about it . Actually, I like running the most. I recommend something that makes you breathless and sweaty. As for exercise. But you can walk while thinking about the advantages of walking . So good. Because I can walk comfortably and leisurely while thinking, the time I spend walking also becomes time to think. That's almost the advantage of walking. Just think about it comfortably . So, there are quite a few people who say that they get better when they think while walking . There is much less sleep disturbance. If you think about it while walking. The method I use is that sometimes I can't concentrate . I could n't concentrate while reading the paper, so I read the same part again. So the way I write is to do it in a relaxed state. I lean my head back on a comfortable chair, put my thesis aside for a moment, and take a nap right there. I sleep sitting up. So, usually, light sleep doesn't last more than 20 minutes. The definition of light sleep is 10 to 15 minutes after falling asleep. If that happens, concentration and immersion will increase discontinuously. My head feels clearer. The Evangelical Alliance fully recovers as short-term memories are emptied . There are times when I can't sleep . When we want to take a short nap but can't fall asleep, we relax as we try to fall asleep. So, if you spend about 10 minutes in a relaxed state, that in itself creates a recovery that allows you to focus again . In workplaces where that isn't allowed, it's okay to take a moment to meditate. Meditation is done in a relaxed state . Focus on your breathing while in a relaxed state . Even if you do it for a very short time, like 1 or 3 minutes, it is known to help you concentrate much better than drinking coffee . There's no need to make it long. Even if you do something short like 1 or 3 minutes, you can recover your concentration, and simple stretching or exercise can also help you recover your concentration . The opposite of tension is relaxation. When we rest, we relax. When you're nervous, your sympathetic nervous system is dominant. If the sympathetic nerves are dominant, it is a fighting stance. The heart rate increases and blood flow increases. But now we have to spend a lot of time in that kind of situation in the primitive era . Death is always lurking. Because there are predatory cars around. But in modern society, there are no predators around. And yet it works. repeatedly. So it makes us tired . So what I'm suggesting is that rather than spending time in that tense state, we should spend it in a relaxed state. A state in which the parasympathetic nervous system is dominant. The parasympathetic nervous system is in a state of relaxation. You can think of meditation as a kind of state like that. That's what it means to focus in a relaxed state . So, even when you concentrate, concentrate in a relaxed state. That's so so good. If you do that, your brain waves will slow down and alpha will appear. When you are tense, beta waves are produced, and these beta waves are called stress waves . Even if you're not feeling well, you need to be in alpha mode to come up with good ideas and focus . People only know about tense concentration, but there is a relaxed concentration that is not like that. What happens when people try to do this in a relaxed state is that they easily fall asleep. Then it would be better if you could take a nap . It increases immersion discontinuously . And the idea is that it comes out well. Retrieval from long-term memory is very good. Think of it as the ability to retrieve long-term memories while you're asleep . Even if it's just that, if you do it like that, you can work happily. I guarantee it, so I encourage you to give it a try. We do things because they're fun, like drinking or playing YouTube stimulating games. It's because dopamine is released . But you can think of that dopamine as the dopamine of the lateral striatum. The hyperdopaminer circuit is a circuit that provides immediate reward . It's fun right away. If you keep using that circuit, you wo n't be using the front-end union type. The function of the front-line coalition has been transformed . But in this frontal union, the frontal union type plays the role of suppressing and controlling everything, so you can think of it as a slightly animalistic brain that is not developed and wants immediate pleasure . Living like that, I thought comfortably in a relaxed state . Then, you develop the dopamine circuit of the prefrontal cortex. Dopamine in the prefrontal cortex is delayed reward. It's not an immediate reward, but I put in the effort and succeeded. Then dopamine comes out. But this dopamine has no side effects. Because dopamine in the lateral nucleus is homeostatic, if too much dopamine is produced, it is reabsorbed, leading to a lack of dopamine and lethargy. When I see the characteristics of people who do this a lot, I feel helpless. I have no social motivation and nothing is fun, but the dopamine of the frontal union is not like that. Because dopamine is not reabsorbed even when there is an excess, addiction does not occur even if it is used excessively . You can think of it like this. Even if you use it excessively, it doesn't become insufficient. For those who are addicted to dopamine, there is a side effect that when dopamine is secreted in excess, it becomes insufficient again, which makes them depressed, but Jeon Du-yeon said that dopamine does not have such side effects . So, I think it's fun to think in a relaxed state and feel comfortable . I feel fun and happy. If you do that a lot, you'll get ideas, gain confidence, and go in a good direction . Even our addicted brains can recover. There are many people like that. Cases.