"맨날 미루는 사람들 꼭 보세요" 게으름에서 벗어나 갑자기 성실해지는 방법 (황농문 교수 통합본)

Dopamine is released when making a plan. It's fun. But there is a burden in putting that into practice . For example, I dislike studying. I dislike a certain task . There is a very high probability that this will happen because of bad experiences related to it. That is why they can't actually do it. But sometimes, even if I dislike it, there are things I have to do . So, that is why life becomes difficult. Solving this problem is very important, so let me suggest a solution . Those people always say they aren't ready yet . But you can understand them like this. From a neuroscience perspective, dopamine is released when you make a plan. It's fun. But there is a burden in putting that into practice. There is a sense of resistance. So, to implement that, the evangelism alliance needs to be developed . Of course, the Evangelistic Union plays a role when making plans, but when it is burdensome, the amygdala becomes more dominant . Compared to the front-line coalition. That is why they can't actually do it. Our brain is structured such that all biological systems are multicellular. There are several organizations. There are eyes, nose, mouth, a husk, and digestive organs . However, many institutions need to cooperate with each other. In that case, you need a commander. You can think of the place issuing that order as the Frontline Coalition. So, all information is gathered through the Evangelism Union . You make a judgment and issue an order . However, the amygdala processes this as fear, worry, and negative emotions . A state where the frontal associative force is activated and the amygdala is deactivated is a good emotional state. So, regarding the evangelism alliance, the amygdala and below cooperate with each other. When we have an experience, that experience can be a good one or a painful one . So, if you get a lot of dopa surfaces, it's a good experience. But it is painful. The world of that experience is calculated in the conductor . It stores that in the dantian . So, the way I behave is that I end up doing the action that yields the greatest reward . You develop likes and dislikes for something based on these experiences . For example, I dislike studying. Then, when you studied, these painful experiences were predominantly stored. That's why I hate studying. I dislike a certain task. I dislike certain foods . There is a very high probability that this will happen because of bad experiences related to it. So, we naturally just do what we like . The reason it is unlikable is that it is on the other side . But sometimes, even if we feel sad or I dislike it, there are things we have to do. So, because of that, life is becoming difficult now . I have to do work I hate. Students have to study what I hate . Also, office workers have to do work they hate . You can think of this as a very fundamental issue in life. So, solving this problem is very important, so I will suggest a solution. Let's take a look at the people who go hiking. Hiking is a strenuous activity that makes your legs ache and involves climbing uphill. So, it is something that causes me pain. But people actively go hiking . The mechanism is that when you go up, the stimulation is painful, but it isn't a strong stimulation. The minor distress continues for a few hours . But as soon as you climb the mountain, a massive surge of dopamine is released. An excess of dopamine is released, I get emotional, and now it turns out like this. The intensity of that positive stimulus is greater. So, as a result, it ends up replacing negative memories with positive ones. So, hiking remains a good memory for me. It is a really important delayed compensation. You are experiencing delayed dopamine reward. Those who become like that willingly walk the uphill, and that is how our mechanism works . The same goes for work. Even the process of increasing my immersion in work is uncomfortable. However, my boss told me I did a great job and even gave me a car. Then more dopamine is released. So, the idea is that if you take on a negative challenge and experience success, receiving a strong dopamine stimulus, you develop a liking for it. Now, there is a barrier to experiencing the dopamine sensation there . That person also starts working, you know . Once you start and get immersed in the work, you enjoy it. But I can't put a barrier to get them hooked. The exam is coming up, but I've already made all the plans. But I can't start. Studying right now requires such a high level of immersion, but my current level of immersion is low. So I can't focus on studying, I keep avoiding it, and I do other things instead. You play games, watch YouTube, and get stressed out, but you have to overcome the barrier to that immersion. But usually, people overcome that barrier with a sense of crisis. I kept putting it off, and then the exam came up the next day. Then, a sense of crisis strikes, thinking that something terrible is going to happen if things continue like this . From then on, I started studying. I overcame the barrier at that time out of a sense of crisis. Barriers to immersion . From then on, studying goes well. So, intentional immersion means intentionally overcoming this barrier. To overcome the barrier to immersion in studying for the exam, a driving force of 100 is needed, but a week ago, that sense of crisis was only 50 . Two weeks ago, it was only 30. But the sense of crisis was at 100 the day before, so I overcame that barrier. So now I'm immersed. The sense of urgency from the exam gives me 50, so I can get immersed even with only 50% effort . And if I say I will immerse myself two weeks ago, it means I am making up the 70 that I am lacking through intentional effort . So, you can increase immersion through intentional effort. It is a very simple routine, but it is a way to get immersed in it instantly . We consider two things important: one is the intensity of the stimulus . Another point is that we consider repetition to be important, even if the intensity of the stimulus is low . There are places that are already using this immersion method . A prime example is religious activity, and Jogyojong Buddhism does not let a single moment of anger pass by without giving it thought. That is very similar to the immersion I do . They also beat the wooden bell while repeating "Avalokiteśvara Bodhisattva, Namu Amita Taboo." Then, for these people, their worries and delusions vanish in an instant, and they become fully immersed. However, it is known that our brain considers repetition to be important. There may be difficult challenges where you try but keep failing . It's better to give up on that. It is not good to keep experiencing failure. The experience of thinking, "I tried my best but it didn't work out," is n't a good thing. It creates learned helplessness. So, instead of constantly getting traumatized by things that aren't working out, it's better to let go of what you need to let go of. And now, to break free from that vicious cycle, I recommend constantly taking on challenges that you are bound to succeed at . There are many challenges that are bound to succeed at. When I do a task, I make an effort to immerse myself in it, you know . It's fun when you get immersed . That is also a successful experience. You had fun, didn't you? But they put in a little effort and keep saying it's not fun . Many people need to put in that effort patiently. In relation to that, I think the opposite of learned helplessness is the Winner Effect. It is called the winner effect, and what it is is that animals have a hierarchy. But they make a dog in the middle rank fight a weaker opponent and make it win. After making them win a few times like that, they pitted them against the strongest one, and the kid who was average actually defeated the strongest one . That has been confirmed through many experiments on many animals. So, this is called the winner effect . So, for these kids, it’s not that they think effort is useless, but rather that they develop the belief that they will succeed no matter how impossible it seems. So to speak, it creates a sense of challenge. So, people are bound to grow as they experience the Winner Effect . It is necessary for everyone. At first, I thought I absolutely couldn't do it, but I put my heart and soul into it and succeeded. The point is that this kind of experience is the best educational experience . When you get tired, you need to know why you are tired, but you get tired because you are tense. So, I'm telling you to relax. Here's how you should think about it: the difference between someone who is just starting to swim and someone who has been swimming skillfully for a long time is that the beginner puts force into it. Put strength into your whole body. Then even doing it for just 10 minutes is too hard. I'm exhausted . But people who are good at swimming relax their whole body. Move only the necessary parts gently. So he does n't get tired even after working for several hours. So, giving someone strength makes them exhausted. So, if you relax, you won't get tired . It's the same. No, even thinking while working requires you to relax . People think that you have to put a lot of effort into it to work hard, but that isn't the case. You just need to relax and focus slightly on the necessary areas . You have to do the rest by taking breaks so you don't get exhausted . I'm exhausted and tired. I am telling these people to relax. I noticed that a characteristic of people who keep failing is that they blame themselves. You absolutely must not criticize yourself. It's like this . I am the same person, but when my level of immersion hits rock bottom, I have absolutely no ability. It's just so-so when you've only held it for a few years and the level of immersion is moderate . I do really well when I'm highly immersed . It is the same person, but they are so different depending on their level of immersion. In this situation, I am trying to increase my level of immersion from a low state . Effort. But even then, the performance is low. People who only came in and an hour passed without doing anything, and who just focused on their own work at that time, can no longer make an effort. At that time, you should n't blame yourself, but encourage yourself . I'm working really hard to increase the level of immersion . So, it does n't work because you are criticizing when you should be encouraging. However, if the person next to me criticizes me and says I did something wrong when I should be receiving encouragement, that is not a helpful person. So, since I am putting in the effort, I need someone by my side who encourages and supports me . People think there is something in the world that I truly like, but I do n't think that is something I was born with. Because I myself was someone who felt very skeptical about my major field back in college . But then, after I experienced immersion and did it for a few months, it became the thing I liked the most in the world . So, what I truly like is what I create. I am certain of that. People who have become the best in their field say that they truly love it. However, they didn't truly like it from the beginning . You come to truly like it through the process of practicing it countless times . So, there is n't really anything you truly like. It means that I am not looking for something, but creating it through my own efforts. People only know about the tension and concentration, but that is not the case. Between 9 PM and 11 PM, the frontal lobe weakens slightly, making me more emotionally active. It is a good time to engage in self- insight, writing, and creative activities, but if you exchange text messages or KakaoTalk with friends during that time, there is a possibility of making mistakes. Then, when I wake them up in the morning, you can consider them to still be half-asleep for about 30 minutes . Time is the period when brain activity is at its lowest during the day. Then, the routine that can most activate decomposition is... Hello, Chaekgasam subscribers? I am Hwang Nong-mun, the author of *Moip*, Professor Emeritus at Seoul National University, and the current operator of the Moip Academy . It's called the circadian rhythm. There are some individual differences between morning people and night people, but generally speaking, based on being a morning person, the time I am most active is between 9 and 11 a.m. The business is active and focused . Since I can concentrate well, it is a time when I can study, plan, solve problems, and engage in logical thinking . Then, from 2 PM to approximately 4 PM, I am in a state where I can focus in a somewhat relaxed way. It is suitable for creative activities such as brainstorming or meetings. Then, the brain is also most active between 9 and 11 PM . At that time, the frontal lobe is slightly weakened and the emotional self becomes active, so it is a good time to gain self-insight, write, keep a diary, or engage in creative activities . It is a suitable time for self-reflection. Usually, it is after lunch during the day . About an hour after lunch, I tend to get sleepy, so if I try to do something that requires concentration during that time, it probably wo n't go well. So, it is good to do simple, repetitive tasks at that time . It is not appropriate to hold a very serious meeting or make important decisions at that time . My brain function is somewhat impaired after a regular meal and an academy session . Then, between 11 PM and 2 or 3 AM, when the full-time function is declining. You shouldn't make important decisions when your emotional brain is dominant . Then, when you exchange text messages with friends on KakaoTalk, there is a possibility of making mistakes because you are swayed by your emotions. That is when the ability to work full-time is significantly diminished . And when you wake up in the morning, for about 30 minutes, you can consider yourself still half-asleep due to sleep inertia . It is a state where there are implosion, specifically gamma and theta waves, when you sleep . You can think of it as being half-asleep and dazed . You should n't make important decisions when an important call comes in at that time . A state where full-time work is not yet active . High time is the time of day when brain activity is at its lowest . Usually, when I wake up at 7 o'clock, I have to stay awake for about 30 minutes, so I need to suppress melatonin. To do that, it is good to shine bright sunlight. So, by doing things like stretching or drinking warm water, you transition from a sleeping state to an awake state . And then, around 7:30 to 8:00, we have breakfast. Then, from 8 to 9, you will usually be at work, so during that time, you can listen to YouTube casts you need or do some light reading. What I recommend is taking a light approach to the work you have to do. Then, work-related immersion increases. If you just think about what you need to do when you go to work today without any pressure, things will start smoothly . And when I go to work, from 9 to 11 o'clock is when I am most focused . It is the time when your brain works best, allowing you to handle planning tasks or work that requires concentration. Then, even though the peak has passed a bit between 11 and 12, I am finishing up what I had been doing, and I am still somewhat focused at 11 and 12. Then, starting at 12 o'clock, we have lunch, and the best thing about that time is taking a walk . After eating, your brain activity slows down a bit until 2 PM, so it is better to do simple tasks rather than heavy ones during that time. It is good to do things like replying to emails, and then from 2 to 4, since we can return to relaxed focus, we can cut out creative ideas while we are relaxed. Now that the default mode network is activated and allows for very flexible thinking, it is a good time for meetings or brainstorming, and the best time to come up with creative ideas is between 2 and 4 o'clock. From 4 to 5 o'clock, the peak passes but the state is maintained to some extent, so you can organize or send the contents of the meeting during that time; however, from 5 to 6 o'clock, the state becomes slightly overloaded, so brain activity declines . It is good to organize your daily tasks, get off work at 6 PM, have dinner, and then exercise . If I exercise after dinner, I won't be able to digest it, so I exercise, then eat dinner, and then I get recharged. It recharges again starting from 7 or 8 o'clock . From that point on, the function of the frontal association volume of the frontal lobe decreases slightly, and the emotional self becomes dominant; at that time, you spend it comfortably, reflect on the day, and return to the day's work. Then, when I want to write, I write, write a diary, or engage in artistic activities where my emotions are dominant; those things also go well at that time. Drawing or reading is also good. And then, doing those activities from roughly 9 o'clock to 10:30 or 11 o'clock, I have to get ready for sleep once it goes past 10:30 . We need to induce the secretion of melatonin, and to do that, the lighting needs to be dim. And while relaxing and following the guidelines, getting a good night's sleep is extremely important. A lot of very important things happen while we sleep. There are also detrimental factors regarding concentration. It's not that important. First of all, to improve concentration, it is helpful to understand what impairs it. Concentration is handled by the prefrontal cortex. If the function of this prefrontal cortex weakens, you lose your ability to concentrate. We need to understand neuroplasticity, which means that our country changes easily. Synaptic connections are formed, and unused synapses undergo conversation, and this happens very actively. That is called synaptic plasticity, and the most important principle of synaptic plasticity is maintenance or rumination. The more you use it, the more it develops, and if you don't use it, it causes it to degenerate. So, if there are abilities you wish would degenerate, you just shouldn't use them, and if there are abilities you wish to develop, you just need to use them a lot. I will increase my concentration. The thing responsible for that concentration is the frontal associative power. If you use your frontal association power a lot, your ability to concentrate increases. Then, what kind of action uses the spirit of evangelism and unity ? Can we strengthen that, especially regarding concentration, even within the Evangelism Union ? If you try to focus on the thing that is most difficult to focus on, you use 100% of it . A situation where I have to make an effort to concentrate . We need to create that kind of situation now . What is a representative example ? I'm reading a book but I don't understand it . I can't concentrate. I am trying to understand that. When doing such activities, we use the evangelism joint kit . Likewise, I am trying to solve an unsolvable problem. If you want to solve an unsolvable problem, you have to concentrate . You can consider this to be the behavior that people find most difficult. The most difficult part is trying to focus when you can't concentrate. That is why I believe it is so important; to make it easier and increase immersion in such situations, I think about related content without resting for even a second. That is evident through countless experiences, and then the level of immersion increases. It means that it is difficult if you do it while tense, stressed, rushed, and anxious. I can't do it because it's too hard. It's so painful. You take a relaxed and leisurely break, but instead, you face the problem head-on . Without avoiding. That way, I can concentrate. The difference between concentration and immersion is that concentration is done with the intention of focusing on a specific spot, in the prefrontal association type. That is how you become focused—that is concentration. However, when you engage in immersion by continuously issuing commands in the prefrontal cortex for a long period of time, related long-term memories become activated. It is a state where the unconscious mind helps with that concentration. It is a state where many organs are unconsciously activated in relation to what I think. When those are activated, immersion increases, making it easier to focus. I suggest distinguishing between concentration and immersion in this way . It's like this. I do n't need to make an effort to focus. There are things that you can focus on even without making an effort to focus. Things that are easy to focus on . I didn't use the full-time job. But I can concentrate. That focus mainly activates my amygdala or things like that . What that is is stimulating digital content. Social media, provocative shows, and things like that. Those are the things that enable me to focus even without making an effort to focus or using the function of the prefrontal cortex to focus. Looking at those things, the evangelism alliance type is not active. It is disabled. If you do that for a long time, you won't use it, 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 associative function . Next, for those suffering from depression, the evangelism and union functions are weakened. Therefore, it is very important to strengthen the evangelism union function . I do a lot of walking after meals. Content about climbing a mountain like mine. That level. Actually, I like running the most. I recommend doing something that makes you out of breath and sweat. As for exercise. However, one of the advantages of walking is that you can walk while thinking . So I like it. Since you can walk comfortably and leisurely while thinking, the time spent walking also becomes time for reflection. That is almost the advantage of walking. It's about thinking comfortably . So, there are quite a few people who say that things go well because they think while walking . Much less latency comes in. If you think about it while walking. There are times when even I can't concentrate using the method I use. I could n't concentrate on reading the paper, so I read the parts I had already read again. So, the method I use is to do it in a relaxed state. Hida leans back in a comfortable chair, puts down his thesis for a moment, and takes a light nap right there. I sleep sitting up. Then, a light nap usually doesn't exceed 20 minutes. The definition of a light nap is 10 to 15 minutes after falling asleep. If that happens, concentration and immersion levels rise discontinuously. My head feels clear. Because short-term memories are emptied, the evangelistic unity is fully restored. There are times when you can't fall asleep . When we want to take a short nap but cannot fall asleep, we relax as we try to sleep. So, if you spend about 10 minutes in a fully relaxed state, that itself creates the recovery needed to refocus . If that is not allowed at your workplace, it is fine to meditate for a while. Meditation is done in a fully relaxed state . It is to focus on your breathing while in a relaxed state . It is known that even doing that for a very short time, such as 1 or 3 minutes, helps with concentration much more than drinking coffee . You do n't need to make it long. You can regain your concentration even by doing short bursts of 1 or 3 minutes, and doing simple stretching or exercises also helps restore focus . The opposite of tension is relaxation. When we rest, we relax. When you are nervous, the sympathetic nervous system is dominant. If the sympathetic nervous system is dominant, it is a fighting stance. The heart rate increases and the blood supply now increases. But now, in the primitive era, we have to spend a lot of time in that state. Death is always lurking. Because there are predators nearby. However, in modern society, there are no predators around. Nevertheless, it works. repeatedly. So it makes us tired . So, what I'm suggesting is spending it in a relaxed state rather than in a tense state. A state in which the parasympathetic nervous system is dominant. The state of the parasympathetic nervous system is like milk, which means relaxation. You can think of meditation as a kind of state like that. That is focusing while in a relaxed state . So, even if you are going to focus, focus while in a relaxed state. That means it's really, really good. If you do that, your brainwaves slow down, and alpha comes out. Beta waves are emitted when you are in a tense state, and those beta waves are called stress waves . Even when you're not feeling well, you need to have your alpha to get ideas and focus . People only know about tense concentration, but there is also relaxed concentration that isn't like that. When people actually try to do it while in a relaxed state, what happens is that they get sleepy easily. Then it is better to finish your light sleep . It discontinuously increases immersion . And it means that ideas come out well too. It retrieves from long-term memory very well. You can think of it as the ability to retrieve long-term memories while asleep becoming a thousand . Even if you just do that with Yiwang and Seonja, if you work like that, you can work happily. I guarantee it, so I recommend you give it a try. We do things like drinking or stimulating YouTube games because they are fun. It is because dopamine is released . But you can think of that dopamine as the dopamine in the cerebrospinal fluid. The goropamine circuit is a circuit that provides immediate rewards . It becomes fun right away if you do it. If you keep using that circuit, you wo n't be using the frontal association type. The function of the frontal association has become Taehwa . However, the prefrontal cortex plays the role of inhibiting and controlling everything, but if that function does not develop, you can think of it as becoming a somewhat animalistic brain that craves immediate pleasure . I lived like that, and then I started thinking comfortably in a relaxed state . Then, it develops the prefrontal associative dopamine circuit. Dopamine in the prefrontal cortex is a delayed reward. It was n't an immediate reward, but I put in the effort and succeeded. Then, dopamine is released. However, this dopamine has no side effects. Due to homeostasis, the dopamine in the nucleus accumbens is reabsorbed when too much is produced, leading to a dopamine deficiency and causing lethargy. When you look at the characteristics of people who have done this a lot, they become lethargic. I have no social motivation and find nothing fun no matter what I do, but the dopamine for prefrontal association is not like that. Since dopamine is not reabsorbed even when there is an excess, it does not cause addiction even with overuse . You can think of it this way. Even if you overuse it, it does not become insufficient. For scholars, dopamine has the side effect of becoming deficient and causing depression when secreted in excess, but the Jeonduyeonnam dopamine supplement does not have such side effects . So, when I think comfortably in a relaxed state, thinking is really enjoyable. I feel happy and have fun. If you do that a lot, ideas will come out, you'll gain confidence, and things will go in a good direction . We can recover even the brain that is addicted . There are many people like that. Examples.