Mental rehearsal checkpoints
I decided to (finally) write something in this blog after a short (email) discussion I had with a friend. So, thanks!
I really like the idea of mental rehearsal. It can be briefly described as the envisioning of future actions. During this rehearsal, an individual can execute a mental plan about the mode of action in certain situations, such as a traffic accident or an oral presentation. In sports, motor imagery can help athletes improve their physical performance. Additionally, defensive pessimism, a cognitive strategy that is using this scheme, can be used to avoid anxiety provoking events: “by envisioning possible negative outcomes, defensive pessimists can take action to avoid or prepare for them”. It sounds like a solid strategy, but sometimes the real world is hard to predict.
This is especially true if the actions involve interaction with other individuals. Although one can observe certain patterns, is really hard to know the current state of a human with full precision. And without this current state (along with all the ones that came before that), prediction of the future ones becomes challenging. I would go as far as to say that human behavior is somewhat chaotic: very small changes in the initial conditions might cause very different outcomes.
The failure of prediction can be associated with frustration or a “mental block”: you created a plan of action, but it failed to execute it, so now you are helpless before the situation. Although it doesn’t sound very terrible, it is crucial in outlier cases. In rare events, such as accidents, one’s survival might be affected of their the affective state and, consequently, their ability to act.
How does one improve their prediction ability? It is possible to mentally segregate real life situations in many “atomic” states (one could also call them eigenstates – states that can describe well the variability of all possible outcomes). Then, one can create a short-term plan of action for each of those states, bounded by the point where they are most likely to diverge (or become harder to predict). From there, plans for the divergent states can be created by considering the initial state as the point of divergence; the process can then be repeated ad infinitum. This heuristic solution provides an individual with many models for the state repertoire. As a result, if there is a failure in prediction, one can ignore it, observe the new initial state, and update their plan of action with a more relevant one.
The main problem of this approach is that it is hard to have models for everything. The repertoire is huge and the time you can spend rehearsing is only finite. The most difficult part though is to identify those points of divergence. To get them out, one has to carefully identify, in a stepwise manner, multiple alternatives of the current situation. But it is something that you can always work on.
Finally, I think that another way to improve mental predictions is to collect more data and construct better models as a consequence. Ageing usually achieves that, because mental rehearsal is happening in one way or another (unconsciously, let’s say). “Experienced” people are able to sample real world states for a longer time, that’s why they have better estimations.
A question-related observation
Occasionally, questions arise in my mind. It must depend on the stimuli I’m getting during that moment. I’m referring to informative-style questions, like “how do you change a bike tire” or “why the sky is blue”. When this happens, I try to find an answer. A good one.
Naturally, many of these questions are formed during my interaction with people (as a student, as a friend etc). Not blaming them, people’s explanations usually disappoint me. They aren’t fit for my standards. If a question is interesting enough, I’ll search later whether someone else has asked the same question online. What’s more I’ll try to find the most informative answer.
After acquiring a smartphone, I got a nice way to solve my “problem” on the spot. Whenever a question forms in my head, I immediately search the Internets about it. I’m good at searching, so the answer comes up really fast. That stopped me from asking questions physically, especially in the case I really want an answer (I sometimes “ask questions” to express interest).
Only recently I realized something wrong about this approach. I tend to forget the answers I get online. Probably it’s due to the effects that the Internet has on my mind (as it is perfectly described in Carr’s book, The Shallows). Maybe it’s something else. What is also interesting is that I tend to remember the “good” answers I get from “real” people (not mediated through a screen) better. Moreover, I tend to remember the disappointing answers and their “good” counterparts (the ones I searched for after my physical interaction).
That’s why I decided to use this to my advantage: ask first, search later.
Before writing this post, I watched a cool talk by Vsauce. I’m off to learn whether it works this way for other people too.
Revisiting the AoM Journaling Challenge
As promised in day 31, I will give you an update on my progress (habits established etc). Starting from day 1, I’m looking at each post to find little “promises” that I’ve made to myself.
In the beginning of the challenge, my main goal was to become more accustomed to writing. I completed the challenge and I desire to write, and this post is a proof of that. I also started working on a scientific project that I’ve neglected for a long time, mainly due to my difficulty in writing. I now aim to write more blog posts. I already have something in mind.
In days 3 and 4, I wrote about a habit I’d like to establish and a habit I’d like to eliminate. Let’s start with the success. I wanted to start reading more, but I couldn’t decide about the steps I needed to follow. Time went by and I wouldn’t read a page. After the end of my exams, I discovered that there was a lot of free time available. I was getting bored of procrastinating all day, so I took reading up again. I just finished Zen and the Art of Motorcycle Maintenance, an amazing book that I started reading 4-5 months ago. Today I read a small book, a birthday gift. I’m planning of reading one more before going to bed. I’m far from a formed habit, but I’ve made some steps forward. However, I couldn’t control my Impulse Control Disorder. To assign a negative feeling to my habit, I formed a rule the day I wrote the post: every time I tried to mess with my skin, I’d use the “skin picked” hand to squeeze the forearm of my “picking” hand really hard. It didn’t work. I’m thinking of following a different approach. I’ll create a spreadsheet in which I’ll track my habit. I have to search for possible triggers and eliminate them.
Sunday walks were supposed to help me get in touch with nature and become a badass Magician. I did it only twice. I haven’t been so strict about it. To give a meaningless excuse, he weather was always awful and I don’t feel like walking in the rain (I particularly hate that my feet can get wet and my shoes dirty). I will try next Sunday though.
That’s all. I could have commented on more. This post completes the post category “AoM Journaling Challenge”. Farewell.
AoM Journaling Challenge Day 31: THE END
I made it. I’m awesome!
Reflect on the last 30 days of journaling. Did you enjoy the experience? What did you learn about yourself? What was most difficult? Will you continue the practice? If so, take some time to map out how you’d like your journaling habit to continue. It can be entirely up to you; don’t worry about following a set of rules. Maybe you want to write every day, maybe you’re okay with a slightly longer session every month or so. Just make sure it’s something that you want to do.
That’s my last post for the AoM Journaling Challenge. My first post was on January 4th. My aim was to write for 31 consecutive days, but that didn’t work out so well. But I’m still satisfied from myself. I actually completed a goal that I set. It feels amazing at the moment, although it’s nothing that important.
Through this series of posts, I remembered the importance of self-reflection. I rediscovered some of my feelings and actually thought about how I can improve my life.
Surprisingly, being consistent was not the most difficult part of the challenge. After the first posts, everything started rolling. I struggled more with my journal’s publicity. I had to think more in order to avoid stuff that could be of potential harm, personally or professionally (given that my blog isn’t anonymous). I tried to make abstractions of my thoughts, where applicable.
Although I really enjoyed the experience, I don’t plan to continue the practice regularly. Now that I’ve developed the skill, I will use journaling as a tool in case of an upsetting personal situation. It will surely help to clear up my thoughts.
I plan to post an update about certain things I wrote during the challenge, the habits I implemented etc.
I hope that my journey has inspired some of you. Now it’s your turn.
AoM Journaling Challenge Day 30: Thank you
One day to go. I can’t believe myself. Let’s get this down:
Jot down a list of all the things you’re grateful for. It could be as simple as “Family, Job, Home…” or as detailed as “The bacon I had for breakfast, the weather being warm today, the chance to sleep in this weekend…” When we aren’t feeling chipper, thinking about what we’re thankful for can help get us in the right mindset. No matter how down and out you may be, there is always something to be thankful for.
There’s no particular order. I’ll write whatever comes to my mind. I’m grateful for the following:
My health and well-being (students in medical school learn to appreciate that).
Access to water and healthy food.
Internet connection.
Academic education.
Today’s success for a friend.
The exam period went relatively well.
I have a partner to support me with my medical school journey.
Tonight’s date.
And many more.
AoM Journaling Challenge Day 29: Manifesto
Try writing out your own personal manifesto. I’d describe the benefits and the how-to, but this short post does it much better than I could.
I hope that this manifesto will help me in my difficult times, just like a manly guest contributor to AoM wrote:
With a manifesto, it’s like you always have access to a calmer, more rational you.
It will be a short one. I just wrote down its categories. Here we go:
MANIFESTO
Dreams
I will pursue my dreams, in any way possible. To get there, I will set goals that I consider achievable, regardless of what other people believe. I will work towards them as frequently as possible. I will work on any new goal I set, without forgetting my older ones.
Promises
I will only commit to challenges that I believe I can complete. Whenever I undertake any task, I will be reliable. I will be a trustworthy person, someone who people will ask for help.
Body
I will take good care of my body. I will listen to its needs and follow them accordingly. I will prevent any condition that is preventable. I will stay strong until my days are over, without being physically dependent on others.
AoM Journaling Challenge Day 28: The tools
Ending the mini-series:
Finally in this three-day journey, you need to gather the tools necessary to make your life a masterpiece. Take a look at the article, and define the various tools that you will need and use to work towards those purposes and goals you laid out a couple days ago.
Two days ago, I laid out some goals. According to AoM, I could benefit from gathering a list of tools, so that’s what I’ll write about.
A Mentor
I could use some help. Especially in pursuing my dream: becoming a neuroscientist. There is one person available (being a neuroscientist himself), but I feel I have betrayed him. I will set things straight by dealing with one of my stressors, an unfinished neuroscience project he gave me. By doing this, I will be able to look him in the eye and ask him to guide me, as I’ve done in the past.
A Mastermind Group
I’ve tried in the past to create one based on my academic interests. I failed. Maybe I haven’t searched enough for members, but I’m thinking that the place I live is not the right one. The only mastermind group I use is a reddit community concerning my physical training.
Journal/Pocket Notebook
I just started journaling. Online. I prefer it this way. But a pocket notebook could be nice. I currently use my smartphone as one. I find that writing is better though, especially when writing down ideas.
Discipline, The Most Important Tool of All
Of course. I was never disciplined. I’ve just started to change this, mostly thanks to physical training. Consistency is one of the major components of training, and I think that there is a “transfer” happening: my other endeavors benefit. The AoM Challenge is also helping.
AoM Journaling Challenge Day 27: A new home?
I will try to answer a list of questions today (Dr Florida’s questions), I think it’ll be easier:
The importance of where you live: our home and environment have a tremendous impact on our lives. Take a look at the eight factors that should be considered when choosing where to live. Maybe you’ve never actually chosen, and you’ve just ended up where you are by default. Take the time today to think about the idea and importance of place. You may determine that where you are is perfect, or you may realize that you belong somewhere else.
I live with my parents in an apartment. It’s located in the second largest town of Greece, Thessaloniki. I grew up here. I’ve actually never lived anywhere else for more than 2-3 months.
How do you like the place you’re living now? Is it somewhere you really want to be?
I don’t exactly enjoy being here. It’s more of a convention. I’m getting tired of living with my parents. Although I find Thessaloniki beautiful, I’d like to explore another place.
Does it give you energy?
No, I wouldn’t say that. But it doesn’t matter, I’ve gotten used to it. I’ve noticed that Thessaloniki’s climate affects my sleep negatively. The air here is “heavy” (high moisture levels) and it’s always warmer than the weather I’d like.
Do you feel like yourself there?
Yeap. Myself was developed here, so here’s your answer. I expect to travel a lot in the future; my mental status has to be independent of my habitat.
When you walk out onto the street—or the country lane—in the morning, does it fill you with inspiration, or stress?
Unexpectedly, yes. Whenever I walk out of my apartment block, especially in the morning, I feel like I’m going to conquer the world. This feeling may be triggered by the fact that there are a lot of trees nearby, turning on my nature switch.
Does it allow you to be the person you really want to be? Are you achieving your personal goals?
It allowed me. Now things are different, mainly professionally (“small” academic institutions, few opportunities to network). To achieve my personal goals, I think that I’ll have to live elsewhere.
Is it a place you would recommend to your relatives and friends?
Sure. But only for a short period of time, there aren’t many things to do/see around here.
Have you thought about moving?
Of course. Given that resources are available, I will move to a place (or places) that can support my professional development. I’m not in favor of staying in one place for the rest of my life. It would make me less able to accept new challenges (away from home).
If so, what are the top three places on your radar screen? What do you like about them? Specifically, what do you think they offer you? How would your life be different in these places?
I haven’t actually thought of places. I plan to continue my studies abroad, which gives us a first characteristic that I’d like: a neuroscience department. Another thing: safety (low crime rates). If it’s a relatively big city, I could enjoy festivals or meetings that would never happen here. What’s more, smaller shipping costs (online shopping) and the availability of products (e.g. cooking ingredients) will make my life a lot easier.
AoM Journaling Challenge Day 26: Rough plan
AoM keeps making it harder:
For three days, we’ll work from AoM’s “Craft the Life You Want” series. While many things in life are out of our control, there are more things than we often realize that are in our control. Most often, we simply don’t realize that we have the power to change things in our life when we aren’t happy. Today, work on crafting a life plan. It can be a long process, so if you’re short on time, start by defining your various roles as a man, and your ultimate purpose and goals within those roles, including specific action steps.
I will now describe some of my short-term goals and action steps needed in order to achieve them.
I can hold a free-standing handstand for 10 seconds by June 1st, 2014. I’m training for that, but I’m stuck for a long time (2-3 months). I started practicing more regularly and I’m planning to include a spotter (my brother) to help find my balance.
On or before September, 2014, I have completed at least one neuroscience-related project. There is already one project waiting for me, but there is also another that is still an idea. Finishing the first one and starting working on the second is the most ideal case. I’m more determined than ever, my dedication to physical training has given me that. The AoM challenge has helped. I’m starting after the end of my exams. I’ll create a “sacred” project spot in my weekly routine. I’ll stop studying about anything else, to keep my attention fully focused. Whenever a problem arises, I’ll learn the principles that will help me then.
On July 15th, 2015 or sooner, I have graduated from medical school with a GPA greater than or equal to 8/10. My current GPA is 8/10, and there are around 14 courses left. I have to be more efficient in reading for medicine. I’m lucky that my skill to remember things is improving. But I have to keep earning good grades (8, 9 or 10 out of 10). I’ll try to be more focused whenever I study for the exams. And in the lectures.
I’ve been accepted to at least one Masters program on neuroscience by July 15th, 2015. The ultimate goal. Everything must lead to this. I think that I’ll start my future planning in the summer (potential programs, fees etc). I have to improve my academic skills. One at a time. Now its time for neuroscience (the second goal).
AoM Journaling Challenge Day 25: Turn me on
As the end is getting closer, writing tasks are getting harder. A lot of reading has to be done. Bring it on:
There comes a time in every man’s life where he just feels…meh. He’s not happy about things, but he’s not depressed either. In fact, it’s probably a place where many men spend most of their lives. Take a look at the 5 switches of manliness — the things that ignite passion within us to live fully. Which of these is missing from your life? It’s not likely that all five are fully present, so take some time to jot down ideas on how you can better integrate these switches into your life so that you can have the motivation to seize each day as it comes.
I’m in a chronic state of this “meh” condition. This challenge has made me feel it even more.
A thing that’s missing from my life is Nature. I spend the most of my time inside, be it home, the bus or cafés. Even whole days. It is indeed true that
Primitive people were surrounded by nature all day, every day. Their lives revolved around it: they supped from it; they created with it; they protected themselves from it; they even worshiped it.
Let’s see what I can do to improve my exposure to nature:
- I use my bike for commuting, but I could definitely use it more. I always form excuses in my mind for leaving it home.
- I run outside 2 times a week, there’s a large park near the place I live. Some other parts of my physical training could also be performed outside.
- The Sunday walks I wrote about in a previous post. I will start tomorrow.
- Turning studying (or working in general) breaks into walks helps me recover faster. I’m more focused after a walk than after an hour of watching YouTube videos.
However, the most important switch that is currently turned off is Challenge. I’ve stopped taking on challenges, even though they must be pursued by men:
While the insecurity of manhood may seem like a negative thing, perhaps even silly to some feminists, it is in fact vital to the progress and health of culture and society; it is what propels and pushes men to not back down from a challenge and motivates them to accomplish big things and strive for greatness, which is to say, to make valuable contributions to society–to be a producer, and not just a consumer.
I’ve started taking on physical challenges (e.g. doing stuff that used to scare me). It’s time for me to take on more mental and emotional challenges:
- I can start by facing everything that stresses me. Not by making a new beginning, but by finishing the job.
- After making reading a habit, I have to start reading books and articles that challenge my point of view.
- I can try to talk to strangers. Casually.
- Or in public, whenever I get the chance. It will surely come in handy.
Considering the other three switches (Physicality, Legacy, Provide), there are things I could improve, but they still drive me.
At the Edge of Mind 