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Flow - how to master the art of total concentration
In the state of flow, we lose track of time and are fully immersed in the activity being performed. You have probably experienced that you got so involved in one of your favorite activities that you completely forgot about time and felt great afterwards. The goal is to create such a state of flow as often as possible even at work, to be more efficient and at the same time enjoy the activity. How to get into a state of flow? Shaffer, who introduced the theory of flow in psychology in 2013, described several conditions for its induction. It is essential that the activity is a demanding but manageable challenge, during which we see immediate results and no one interrupts us . We need a challenge because otherwise we would soon become bored. However, we can't take too big a bite at once, because after a while too much effort would start to frustrate us and we would give up. Immediate results produce dopamine and stimulate the brain's reward center, which is why we enjoy them so much. Finally, there must be an absence of distractions, which allows full concentration for a longer period of time. How to use flow when working and learning? • Make your task a challenge . Set a higher goal, sign up for a course – anything that challenges you. Don't know how? Tell your supervisor or professor about a more challenging assignment. You will definitely get a positive response. • If, on the other hand, the task is too difficult and you are hopelessly spinning in circles when solving it, seek help. Either from a more experienced colleague or classmate, or from clever uncle Google. New information or a different perspective on things will help you overcome obstacles and you can continue the flow. • If the activity is a challenge, I know how to do it, but I don't understand its meaning, so I won't last long with it. We need to see meaningful results . I also see the words immediately as I write this article, know what the goal is and can evaluate in real time how I'm doing. • The last and very common stumbling block is distraction. Today's hyper-communication age full of notifications and open-space offices is a breeding ground for interruptions every few minutes. We cannot do without clear rules for work or learning. We recommend that you plan a time for flow (undisturbed work) in advance and notify those around you so that they do not try to reach you at this time. The "do not disturb" mode on the phone makes sure of that. Flow with Focus One hack that is guaranteed to help you get into a flow state is to use Focus 2.0 . The formulation of this product is specially designed to increase focus, concentration, perception and information processing. You will thus more easily get into a state that allows you to do more work in less time. "If you are interested in something, you will focus on it, and if you focus attention on anything, it is likely that you will become interested in it. Many of the things we find interesting are not so by nature, but because we took the trouble of paying attention to them." ― Mihaly Csikszentmihalyi, Finding Flow: The Psychology of Engagement with Everyday Life
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3 methods for effective learning
Scripts, textbooks, articles, study texts wherever you look. But how to get the most useful information from them and not read them over and over again? Mindlessly reading notes or a script is definitely not an effective learning method because it doesn't help you process the information you read. Instead, use a proven study method to help you efficiently go through the study material and remember the information you need. Here are tips for three of them. SQ3R method The SQ3R method is great for learning to think critically about a text. It is widely used in English-speaking countries, hence its name, an abbreviation of Survey , Question , Read , Respond /recall, Review . Thanks to the SQ3R method, you can dive deeper into study materials and remember and recall important information for a longer period of time. The method involves five steps: Explore : Go through the material. Focus on headings, bold words and any diagrams. Ask : Ask questions related to the topic . Read : Read the text carefully. Look for answers to your questions as you read. Answer/Recall : Tell yourself the answers to your questions. Make notes about them. Summarize: Re-read the material and your notes. PQ4R method PQ4R is a study technique developed by EL Thomas and HA Robinson and is also called the Dynamic Reading Method. The acronym PQ4R stands for P review, Questions , R ead, R eflect, R ecitate, R eview and includes the following six steps: Preview : View the material. Go through titles, headings, chapter titles, highlighted text, and the first and last paragraphs of the table of contents to get an idea of the content and overall concept of the material. Questions : Think of questions that relate to each part you read. Read: As you read the text, try to find the answers to your questions. Reflect: Consider whether you have any unanswered questions or new questions. Recite: Speak aloud what you just read. Summarize: Go through the text again. Review the essential points. THIEVES method The THIEVES method helps to build insight skills (a kind of “mental map”) and prepare to read information. In addition, it increases the comprehension skill by activating prior knowledge. THIEVES is an acronym of the seven words T itle, H eadings, I ntroduction, E very first sentence in a paragraph, V isuals and vocabulary, End -of-chapter questions, Summary and includes these seven steps: Title : Read the title of the material/text. Headings : Look at the headings. Introduction : View the introduction. Every First Sentence of a Chapter : See how each section begins. Visual and Vocabulary : Look at the pictures and words in bold. Final Questions : Read the questions at the end of the chapter. Summary : Read the summary of the text. Ask yourself questions as you go through these steps. After completing them, read the entire text. TWO FINAL TIPS Get started Can't focus on learning or work even with the best method and strategy? Kickstart your mind and tune your focus to 100% with Focus 2.0 . A brilliant helper when you really need to get busy. Read the printed materials Tablets and other eLearning media are in, convenient and portable, but research suggests that traditional print materials still have the upper hand when it comes to studying. Kate Garland, a lecturer in psychology at the University of Leicester in England confirms this. She found that students who used an electronic screen to learn and read a text needed to read the text more times to learn and understand the text than students who read the same text in printed form. RESOURCES: https://icv.mendelu.cz/wcd/web-icv/poradenske-centrum/pracovni-listy/sq3r-jakztextuvydojitmaximum.pdf http://homepages.se.edu/cvonbergen/files/2013/01/How-to-Study_The-PQ4R-Method.pdf http://www.andromedia.cz/andragogicky-slovnik/metoda-dynamickeho-cteni https://wps.ablongman.com/ab_slavin_edpsych_8/38/9952/2547950.cw/content/index.html https://www.kent.edu/writingcommons/thieves-reading-technique https://www.mydegreeguide.com/how-to-study-tips/#pick-a-study-method https://sites.google.com/site/languageliteracyandculture2012/home/spring-2012_sciences-2/6-thieves https://www.thebestcolleges.org/17-scientifically-proven-ways-to-study-better-this-year/ https://healthland.time.com/2012/03/14/do-e-books-impair-memory/
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How to relieve stress from school
In the exam period or before the semester, everything is poured directly on the head. But what about that? How to get rid of the stress of school and avoid the stress of the pressure of learning?
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Stress and the pandemic - what we now know and what we didn't know
Recent studies have confirmed that levels of anxiety and stress have increased significantly during the pandemic. The most affected group are young people under 24 and women. Even between the four walls, it is important to be able to deal with stress. The next stop is depression or burnout. Anti-stress procedures that work, even if you are alone. Be honest with yourself Don't pretend you're at peace when you're not. Faking is energy intensive. This applies at work among colleagues, at school and at home. Suppressed feelings return and attack with greater force. An authentic view of yourself is the beginning of a change for the better. Boredom means stress Throw yourself headlong into your interest. Have you always wanted to run a dog shelter, work as a fashion designer, learn the secrets of reiki or play the guitar? Go for it! Take it easy. Passion and enthusiasm is an anti-stress impulse. Follow the path of least resistance. You don't have to immediately rent a two-family house and place twenty abandoned border collies on each floor... To begin with, sign up as a dog walking volunteer. Move around Movement effectively ventilates stress. But it doesn't have to be just about sports. When you can't go to a party, dance at home. Dancing releases endorphins , which can induce a good mood, reduce pain and improve sleep. And they can also lower cortisol levels . Good music belongs to the dance, which will multiply this effect even more. Just watch out for your neighbors, so you don't raise their cortisol levels with your home production for a change... Think positive Realize the positives of your situation. Maybe you have more time, maybe you can clarify what you really want, go in a new direction... You learn to appreciate the things you took for granted. People often resist changes . Circumstances sometimes help us see things differently and make the right decision. Get one of the motivational quote publications and find the ones that will keep you going. Don't be all alone Long-term loneliness destroys the brain. Don't give up on all social interactions. No one can live only between four walls, this is dangerous for mental health . Friends, family, relatives and community all have a calming and stabilizing function in life. And don't keep quiet about your problems, family and friends are there for you too. Work on yourself A pandemic is the perfect time to practice interpersonal skills. Try to be a better person. Tolerance and acceptance of others will affect your hormonal and stress responses. When you feel good around others and don't perceive them as enemies, the activity of stress hormones also decreases. Don't be afraid of anti-stress products Natural sources such as herbs or amino acids are a storehouse of active substances. Today we can extract them into strong concentrates and we also know how to apply them correctly and how to achieve the best result by combining them. We used the knowledge from a number of studies to prepare the effective natural product Stress Free . And don't worry, it will calm you down, but not put you to sleep. It needs order The brain needs structure and a degree of predictability. Otherwise, mechanisms are triggered that culminate in anxiety and stress. A well-planned day can also deal with your tendency to procrastinate. Live in the present Right now is the time to try Eckhart Tolle's proven art of living in the present moment . Here and now" is liberating, energizing and opens up the scope for your own creativity. When the future is wild or uncertain, thoughts of it weigh on the brain. When you wake up in the morning, focus on what you will do that particular day. Enjoy every activity. Get inspired by techniques that develop this skill, such as mindfulness . And what should be avoided? Don't use junk food and alcohol as a defense against stress. The fluctuations in blood sugar you cause will make you feel much worse after the good feeling wears off.
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How to motivate yourself at home office
Even the tempting lying down in pajamas with a laptop on the sofa may not always be ideal. The year of the pandemic revealed the pitfalls that lie in wait for the home office. Proven methods save time, increase productivity and work enjoyment. Do you have no self-discipline? She will be replaced by a plan! In the home office, you are the master of your time. It would be a sin not to lick this cream. It's up to you whether you work at nine in the morning or two at night. Help yourself with a tailor-made plan and follow it consistently. Realize that you are only robbing yourself by procrastinating at home. The graph in the image shows the results of a vouchercloud.com survey of administrative staff in UK offices. At home, you can decide if your freedom will be: ▪ your weapon against yourself ▪ your motivation tool A smart plan is smart when it reflects your biological needs. Find out which hours work best for you. Thanks to the circadian rhythm, most people reach their highest mental performance around ten o'clock in the morning . After the second afternoon comes the depression, in the late afternoon the reactivity accelerates again. The evening is the best time for physical activity. What to definitely include in a smart plan: Alarm clock! Get up early! You will shift the focus of work to the most productive morning hours. You will finish your work sooner and save time. A recent large-scale study revealed that going to bed just an hour earlier instead of midnight can reduce your risk of depression by up to 23%! Don't believe the fairy tales about "owls", according to scientists we can change that! A combination of creativity and routine Routine gives a sense of security, creativity develops personality. Too much of either will quickly exhaust the brain. On the other hand, an optimal mix will increase work productivity and reduce fatigue. The exact ratio is individual, waiting for you to discover it yourself. Although you won't change your work schedule too much, you can adapt your free time to it. The overall ratio of creativity and routine should be balanced in your day and week. Strategic breaks – 52 : 17 If you are sitting at work, get up every half hour and walk around. This will promote blood circulation and oxygenate the brain. Work is more efficient with breaks . Draugiem Group is a specialist in technological innovation. It has customers all over the world. Its researchers, with the help of a computer application, found that the most productive people work in a 52:17 mode . 52 minutes of work and 17 minutes for other activities. It is actually controlled procrastination. But in "your" 17 minutes, you can do a lot of useful things at home, unlike in the office. Cook food, wash clothes, arrange a meeting, buy equipment for floorball, take out the basket, exercise... Of course, this also includes talking to friends, it's just a matter of having your time under control. The rule, which resembles the well-knownpomodoro technique , can give your home office a new dimension and make the most of it. And what else? Go to 50MB/s and above Few things can kill your work ethic like a bad connection. Don't be afraid to pay extra. Convince your IT to set up the best VPN options. Block social networks and websites Of course not for the whole day. But certainly for the time you are working. Networks are more sophisticated than your determination to do without them. The biggest distractors are Facebook and Instagram. Use only working channels. Smart apps can block exactly the websites you set. For example, e-shops and news servers, where you are constantly looking for something that is not there... You can time the blocking, for example using the pomodoro technique. With some blockers, you can even temporarily block unwanted software and thus avoid, for example, tempting games. Watch your work overtime The increase in overtime is one of the most surprising consequences of working from home. No "falls" will stop you at home. You can easily convince yourself that "you'll finish this." But then you find yourself staring at work documents at midnight... Use smart timers. The employer cannot see how long it will take you to complete the assigned task. The more you make, the more you get! Get outside and move Socialize and get some sun. Both will energize you. Exercise increases productivity and mental performance . Set a specific goal you want to achieve – for example, the number of steps you walk each day. Get a pedometer or download an app that counts steps for free. Agree with your colleagues on a regular online exercise several times a week. In this way, you will strengthen the relationships in the team and you will enjoy your work a little more. "Whether you think you can or you think you can't, you're right" (Henry Ford) Self hacking Develop yourself. Sign up for courses that will take your professional knowledge to a higher level. What a person can do, he enjoys more. Insider found that rich and successful people watch far less TV and read less just for fun. Even free time is an investment that motivates successful work. Try to keep things under control and consciously work on positive feelings. Your efforts will also be supported by smart mixes of effective adaptogens and mental boosters, such as our Advanced Mind or Stress Free .
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Advanced Mind – for better memory and higher mental performance
We have come to understand that we rarely use our own capabilities to their full potential. We don't think much of it, we need to concentrate and it doesn't work, we forget. But something can be done about it. We want to improve ourselves. That's why we studied and tested for a long time. You can now study only what you need - for school and work, more efficiently and quickly. Advanced Mind can improve cognitive abilities thanks to a scientifically configured combination of active substances. A well-functioning brain will give you an edge over others and make your life richer. Advanced Mind - Nootropics That Work. When will it help? in the exam period during demanding work while learning against brain fatigue when you have too much to do for more creativity for the greater potential of your brain to help with deteriorating memory after an illness or life event that has left you exhausted as a prevention against the decline of mental abilities when you want to feel good and full of energy Attention! Expect a gradual onset of effects within the first 14 days of use, count on it and order in advance! A miracle of synergy Formulating the ideal product for better mental performance is a challenge for the biohacker. The effectiveness of the result depends on how thoroughly the effect of the individual components is checked, as well as their synergistic impact. It might seem easy - I read that Bacopa monnieri can do something, add something that works too, and that's it. Mixing the right cocktail of strong adaptogens is an art that requires experience, and a scientific background is also useful. Active substances affect each other, and the combination of some elements or their incorrect ratio increases the risk of side effects. The mixture can then be too strong, it will speed you up more than you would like, it will cause anxiety, headaches, it can lead to serotonin syndrome . Or it simply doesn't work because the effects are interrupted. You don't want any of that when you're learning or preparing your brain for a lifetime performance. You can trust that everything is as it should be in Advanced Mind, just like in our other blends. We built the configuration of active substances and their optimal ratio on verified research. We conduct laboratory tests and test beta versions in real situations. It takes some time before we fine-tune the product optimally. In this way, you can extract the active substances to the maximum and at the same time safely. How will Advanced Mind hack your brain ? Bacopa Monnieri (Brahmi) Bacopa is one of the oldest nootropics in Europe. The small-flowered plant thrives in wetlands, you can grow it hydroponically at home. It is probably the most used herb among biohackers. It improves visual memory , supports the ability to recall words and strengthens attention. It increases the ability to multitask and has an anti-stress effect. It regulates the interplay of neurotransmitters – dopamine, acetylcholine and serotonin – to work well together. It has a beneficial effect on brain neuroplasticity, protects the brain from damage and oxidative stress. It acts as an antioxidant and can alleviate depression . Indian doctors also purify the blood with it and use it for digestive problems. Phosphatidylserine Phosphatidylserine is not a swear word, but a lipid that has taken up residence in the membranes of human cells. It functions as a mediator in them, through which individual components outside and inside the membrane transmit messages to each other. A remarkable amount of phosphatidylserine is found in nerve and brain tissues. We partly produce it ourselves, we also get a small amount from food (mostly from soy and organ meat). However, its supply in the modern diet is usually not sufficient. That we lack phosphatidylserine can manifest as an inability to recall words or inattention . allows you to learn new things improves short-term memory strengthens mental performance and visual attention in ADHD improves the length and quality of sleep minimizes problems caused by stress also acts against inflammation Vitamin D3 It is indispensable for humans, the body and brain do not function properly without it. Its deficiency means a low level of serotonin in the brain, which leads to mood disorders and dark thoughts. If it weren't for the bad mood, we probably don't have a Nordic crime story here, but it's not very possible to teach or function with it... With a lack of "sun" vitamin, bones break more easily, we suffer from muscle weakness and generally we don't think much of it. There is also a decrease in red blood cells, which are a reservoir of oxygen for the blood and the brain . In synergy with Bacopa Monnieri, vitamin D significantly improves cognitive functions and treats stress and depression . Gotu Kola A charming plant with purple flowers is commonly added to salads (Ulam) in Malaysia, where it comes from. Her name means "fountain of youth", in Czech she is called Asian Navel and the world also knows her under the name Pegaga. It has been used as a neurotonic throughout Asia for thousands of years. restores brain functions strengthens memory and attention has an anti-aging effect reduces oxidative stress regenerates nerves exposed to stress ensures better blood circulation promotes hair growth Ashwagandha Ashwagandha is a "sleeper". At least that's how its Latin name translated into Czech sounds: Withania somnifera. And when you have dreams, it means that you sleep well - it's a necessary vacation for the brain. In Sanskrit, the native language of the region, as long as ashwagandha originates, its name means "horse's breath". This is because it bestows upon man the "power of the stallion ," an animal that our ancestors worshiped as the embodiment of nobility and strength. Ashwagandha root has been used by people for thousands of years, especially in Asia, as a multifunctional medicine . You can also grow it at home in a flower pot as a rather undemanding room plant. strengthens brain function lowers cortisol levels and thus eliminates stress increases energy and suppresses fatigue works against anxiety helps the growth of muscle tissue at the expense of fat stores contributes to slowing down aging What do you appreciate most about Advanced Mind? It helps me think, but at the same time I'm more calm. I feel more powerful and think more clearly. Now I get everything done earlier, I need less time to study, and it doesn't go out of my head right away. I was really afraid of the exams, but the anxiety suddenly disappeared, I teach calmly and well. I was surprised that I felt better even a month after I stopped the product. Adaptogens sometimes start slowly, but with Advanced Mind I remember things better after 14 days. No unnecessary additives, every part of the product is functional, the capsule is not full of empty filling. Try to find out if Advanced Mind is the right choice for you too. Test how to expand your options and discover your full potential. Take care of your brain and it will take care of you.
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How to be calm and not stress - 8 tips not only for students
All students know it, not only high school and university students, but also anyone who wanted a driver's license or had to supplement their education as part of their job. Tests and exams. And with them also an important question - how to be calm and not stress.
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12 natural substances that will start your brain to the maximum
Do you need to prepare for an exam or a demanding presentation at work? Do you drink so much coffee that it can't get you up and energy drinks are too sweet for you? We have a 100% natural option for you to quickly recharge your energy and increase productivity - Mindflow Focus 2.0. If you are looking for an alternative to wake up your body and mind before a difficult task without straining your organism, we have a solution for you. The Mindflow Focus dietary supplement contains 12 natural substances, no sugar or chemicals and offers an immediate effect that lasts up to 5 hours. Its composition will certainly please even vegans, and a decaf version is also available for those who want to avoid caffeine. An instant boost of energy You know that feeling when you just can't? You can no longer sit on a given task for even a minute. A short walk in the fresh air, a refreshing shower, coffee or tea can help. But for how long? Because of the frequent drinking of coffee, we have often become accustomed to its effects, so many of us no longer help that much. The shower wakes you up quickly, but it doesn't have a long-lasting effect. The combination of substances such as caffeine, guarana and a high amount of vitamin B12 can charge you with energy within 20 minutes . It delays fatigue by starting the metabolism and blocking receptors in the brain. Are you afraid that you would then be too excited? You don't have to. L-theanine from green tea dampens the unpleasant effects of caffeine . To make you calmer and especially 100% focused, there is also Rhodiola rosea and ginseng. Start your super brain Other substances hidden in one Mindflow Focus capsule, such as Ginkgo biloba and DMAE, will support memory, perception, information processing and decision-making processes. Exactly what you need to achieve great performance and complete a project to your absolute satisfaction. Alpha GPC and the amino acid L-tyrosine in turn ensure the proper functioning of the brain. If you wake up with coffee or an energy drink, after an hour or two you will feel incredibly tired. We are trying to prevent this, it is necessary to support the organism in the long term and not to feel an overdose of caffeine . " I work as a copywriter and sometimes in one day I come across several longer or more complex texts that I have to write or check. When I feel that I have no more energy and spend more time looking out the window than working, I reach for Mindflow Focus. The effect comes within 15 minutes and I am able to finish my work with quality and on time. " Nicole Does this sound like a nice way to recharge your batteries? Try the natural way to undisturbed concentration . Quality and maximum effect verified by more than 150 scientific studies and articles.
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Is blue light really a good sleep killer?
Je modré světlo opravdu zabiják dobrého spánku? Naše vnitřní biologické hodiny přirozeně rozpoznávají denní a noční světlo, podle něj se pak v těle tvoří hormon melatonin, který nám pomáhá s usínáním a celkovou kvalitou spánku.
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