36:00 Not everything is flow. Some stuff is hard and taxing. Like deliberate practice. (Cal Newport) This was a debate between flow advocates versus none.

Also see idea of work as hard or enjoyment

38:00 Huberman on flow being a romantic idea. He asks Cal Newport about flow. Newport states that flow doesn't really have a place in the deep work framework. Deep work is not flow because it is beyond your cognitive comfort zone.

40:00 Flow is more linked to a performance than training

56:00 Huberman likening flow to something as dropping into a deep groove. You can't just drop into this immediately.

Newport proposing an alternative term to flow neural semantic coherence

17:11 declarative statements as allowing easier entrance into deep work

• Also see how it could aid in flow?

This method is interesting, I like the aesthetics of such commonplace books. However, in terms of functionality, it is nearly fully replaced with the Antinet Zettelkasten method. Perhaps I could use some of this to improve my journals though? In addition, this does inspire me to create progressive summarization pages of my ideas and concepts, contained in Sage Scientia, in Notion or Obsidian.

A method such as this, or Zettelkasten, can help create theoretical expertship... It might not be the MOST EFFICIENT, but it is highly effective.

(24:58) In order to perform significantly better, you need to FOCUS your attention on a single thing only. Multitasking won't work, and thinking about different things at once also doesn't work. Set up your environment to foster this insane level of focus.

When it comes to thinking, the Zettelkasten solves an important issue which is the problem of scope, which is impossible at the current moment in mindmapping software such as Concepts.

Mainly, Zettelkasten allows you gain a birds-eye holistic view of a topic, branch, or line of thought, while allowing you to at the same time also gain a microscopic view of an "atomic" idea within that thought-stream, therefore creating virtually infinite zoom-in and zoom-out capability. This is very, very, beneficial to the process of deep thinking and intellectual work.

(14:20-19:00) Dopamine Prediction Error is explained by Andrew Huberman in the following way: When we anticipate something exciting dopamine levels rise and rise, but when we fail it drops below baseline, decreasing motivation and drive immensely, sometimes even causing us to get sad. However, when we succeed, dopamine rises even higher, increasing our drive and motivation significantly... This is the idea that successes build upon each other, and why celebrating the "marginal gains" is a very powerful tool to build momentum and actually make progress. Surprise increases this effect even more: big dopamine hit, when you don't anticipate it.

Social Media algorithms make heavy use of this principle, therefore enslaving its user, in particular infinite scrolling platforms such as TikTok... Your dopamine levels rise as you're looking for that one thing you like, but it drops because you don't always have that one golden nugget. Then it rises once in a while when you find it. This contrast creates an illusion of enjoyment and traps the user in an infinite search of great content, especially when it's shortform. It makes you waste time so effectively. This is related to getting the success mindset of preferring delayed gratification over instant gratification.

It would be useful to reflect and introspect on your dopaminic baseline, and see what actually increases and decreases your dopamine, in addition to whether or not these things help to achieve your ambitions. As a high dopaminic baseline (which means your dopamine circuit is getting used to high hits from things as playing games, watching shortform content, watching porn) decreases your ability to focus for long amounts of time (attention span), and by extent your ability to learn and eventually reach success. Studying and learning can actually be fun, if your dopamine levels are managed properly, meaning you don't often engage in very high-dopamine emitting activities. You want your brain to be used to the low amounts of dopamine that studying gives. A framework to help with this reflection would be Kolb's.

A short-term dopamine reset is to not use the tool or device for about half an hour to an hour (or do NSDR). However, this is not a long-term solution.

The 4 (behavioral) keypoints for great physical and mental as well as cognitive health:

One) (2:00-4:05) View sunlight early in the day. The light needs to reach the eyes--increasing alertness, mood, and focus, through certain receptors. Also increases sleep quality at night, according to Huberman. Ideally five to ten minutes on a clear day, and ten to twenty minutes on an overcast day. No sunglasses, and certainly not through windows and windshields. If no sun is out yet, use artificial bright light. Do this daily.

Two) (4:05-6:10) Do physical exercise each and every day. Doesn't have to be super intense. Huberman recommends zone two cardiovascular exercise. Walking very fast, running, cycling, rowing, swimming are examples. He says to get at least between 150 and 200 minutes of this exercise per week. Some resistance training as well for longevity and wellbeing, increases metabolism as well. Do this at least every other day, according to Huberman. Huberman alternates each day between cardiovascular exercise and resistance training.

Three) (6:20-9:10) People should have access to a rapid de-stress protocol or tools. This should be able to do quickly and instantly, without friction. You can just do one breath for destress. ( Deep long breath through nose, one quick breath in nose to completely fill the longs, and then breathe out through mouth long.)

Four) (9:12-14:00) To have a deliberate rewiring nervous system protocol to use. A thing that can be done is NSDR (Non-Sleep Deep Rest protocol), this is specifically to increase energy.

Ideally the NSDR should be done after each learning session as well to imitate deep sleep (REM) and therefore accelerate neuroplasticity and thus rewire the nervous system; increasing the strength of connections between neurons and therefore increase retention significantly.

NSDR is also a process of autonomity and control, it allows one to find that they are in control of their body and brain. It makes one realize that external factors don't necessarily have influence. According to Huberman, NSDR even replenishes dopamine when it is depleted, making it also suitable for increasing motivation.

• reduce perceived exertion (change positions) & reduce perceived effort (change places)
• main environment for (1) sitting (2) standing (3) walking
• standing set-up: motion board (& budget standing desk with books etc.)
• changing walking set-ups
• change working environments that are different from each other (for novelty)
• (1) three main environments to change positions (dip in energy/work is getting hard) (2) three additional environments to change places (when fatigue kicks in)
• take breaks that are "boring" (do nothing, stare at wall, break activities: stretching, breathing, meditating)

1) the point that multitasking can offer different experiences with texts and tasks is interesting to me. initially, the comparison between multitasking and single-tasking seems like a clear distinction between what is beneficial (focus) and what is detrimental (distraction)

2) taking a bold stance, i would venture to say that there exists a significant number of individuals who engage in deep work, which is perhaps one of the most profound pursuits throughout human history. after all, most of us have experienced a state of flow at least once, to some extent, and our brains subconsciously crave this state of heightened focus and productivity

3) this observation all the more underscores the rarity of deep work in a world that is perpetually plagued by distractions

here is one of my notes from deep work by cal newport:

the connection between depth and meaning in human experience is undeniable. whether approached from the perspectives of neuroscience, psychology, or philosophy, there appears to be a profound correlation between engaging in deep, meaningful activities and a sense of fulfillment. this suggests that our species may have evolved to thrive in the realm of deep work and purposeful engagement

• Title:The Life We Live and the Life We Experience: Introducing the Epistemological Difference between “Lifeworld” (Lebenswelt) and “Life Conditions” (Lebenslage)
• Author: Bjorn Kraus
• Date: 2015
• Source: https://d-nb.info/1080338144/34
• Annotation status: incomplete

Highlighting this, but really the whole section is almost perfectly written. Hardest is achieving your desired inner discipline and then having to fight with people who don't understand this shit (because their performance never matters, or they don't give a damn).

You must first generate this capital by becoming good at something rare and valuable. It is something that makes you hard to replace and is therefore the result of putting effort into developing skills that differentiate you from others.

Newport, C. (2016). Deep Work: Rules for Focused Success in a Distracted World (1 edition). Grand Central Publishing.

Slow thinking is vergelijkbaar met Deep Work.