The 4 Keys to Learning Anything

Jul. 18th, 2017 07:03 pm
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Posted by zenhabits

By Leo Babauta

I’ve been studying how to learn, as I try to teach myself new skills … and absolutely love learning new things. But I keep running up against a few key problems:

  1. Becoming overwhelmed. The more you learn, the more you see there is to learn. The beginner doesn’t know how much there is to study, but as you start to explore, you find new caverns, and they are immense. Then as you explore those caverns, you find even bigger ones. It can become overwhelming, and lots of people eventually give up because of this feeling.
  2. Failure feels bad. If you want to learn to play chess, you’ll lose a lot at first. Then you get better, and lose a lot. In fact, no matter how good you get, you’ll probably lose a bunch of times. This happens not just with games, but with learning languages, physical skills, academic subjects — you’ll fail a lot. There are ways to set it up so that you rarely fail, but then you’re not really learning much.
  3. It can feel like you’re just treading water. In a fantasy world, you’d learn at a breakneck pace, downloading new skills and knowledge into your brain like they do in the Matrix. Unfortunately, it doesn’t work like that. You read and read, or practice and practice, and a lot of the time you barely get better. Other people seem to be learning at twice your speed! Sometimes it seems like you’re not learning anything. This can be really discouraging.
  4. There’s always a strong feeling of uncertainty. Humans don’t like the feeling of uncertainty, for the most part. We avoid it, become afraid of it, get angry or frustrated. But when you try to learn a new skill, it’s almost all uncertainty. You constantly forget things, you don’t understand anything, or when you think you do understand, you try it and it turns out you didn’t understand at all. This feeling of uncertainty causes a lot of people to give up.

OK, so we all want to learn skills — new languages, programming skills, physical skills, history, math, writing, games, so much more. But these four problems stand in our way.

Let’s take them on. We’re going to discover four keys to overcoming these four problems, so that we can tackle anything we want to learn.

First Key: Small Focuses

Yes, it’s true: there’s a vast amount of things to learn, and it can be overwhelming. But that’s true of life itself — there’s so much to see and do, and no one can ever do it all. All we can do is one step at a time.

So we have to not focus on all the innumerable huge caverns that have yet to be explored … but the ground right in front of us.

What small area can we study right now?

What small focus can we conquer? What little area can we explore?

Ignore all the vast uncharted territories for now, shut the rest of the world out, and just be in this one place. Just study this one thing. One small step at a time, a few small steps each day, and we can explore a lot over time.

Second Key: Flip Failure on Its Head

Did you all see the video of Deepmind’s AI after it taught itself to walk? The amazing thing about this is that it did all of that through trial and error. Every single mistake was a lesson.

In fact, that’s similar to how we learn. We don’t know that our knowledge is wrong until we test it out and see whether it works. We can’t truly learn something new until we try and fail a bunch of times.

We all learned to walk that way … wobbly, falling down, until we got the hang of it. That’s also how we learned to talk, to feed ourselves with a spoon, etc. Sure, we had the benefit of being able to see examples of doing it right, but we had to try and fail a whole lot of times before we got it.

Unfortunately, at some point we start to fear failure, but that fear is just holding us back. Failure is really the learning process. Every loss at chess, every falling down when we’re learning a backflip … those are lessons.

So instead of looking at failure as “bad,” we have to flip it on its head. Failure is a lesson, an opportunity to get better, a wise old teacher telling us where we need to focus our learning efforts.

When you fail, smile and say thank you for the lesson.

Third Key: Find Enjoyment in the Process

It’s a tough thing when we feel we’re not making progress, that things are moving too slowly. We want to get to expert level (or at least “advanced beginner”) as quickly as we can, and when it takes five times as long, we can get frustrated.

The answer is to forget about the pace of our progress, but just focus on enjoying the process of learning.

It’s like when you go on a hike, and you’re fixed on getting to your beautiful destination … but it’s a long journey, and you get frustrated by how long it’s taking. Instead, focusing on the journey itself is a better way of traveling. Enjoy the scenery, the exertion, the beauty of each step.

When we’re learning, instead of focusing on where we want to be, we can enjoy the particular focus we’re studying right now. We can be grateful for where we are, for having the opportunity to learn at all. We can enjoy the falling down, and any progress we’ve made so far.

Whenever we find ourselves wishing things were moving faster, that’s a good sign to change focus to where we are.

Fourth Key: Learn to Relish Uncertainty

I think the uncertainty of learning something new, of being in such a foreign place, is probably the most difficult thing. We don’t like that uncertainty, and we usually shy away from it.

With conscious practice, we can change our feeling about uncertainty. We can start to find the joy in this place of not knowing, of not being in complete control, of not having solid ground under our feet. That might sound weird, but it’s possible.

Let’s take a few examples:

  • You’re learning to play Go, and you are playing your first few games. You keep losing, you don’t have any idea where you should play, you worry that every stone you place is a big mistake. This is a place of uncertainty. Can you enjoy this process of trying something and not knowing how it will turn out? Be curious about what might happen when you play your moves? See it as an exciting opportunity to experiment, to explore, to play and have fun!
  • When you’re learning a language, you might be deeply afraid of speaking, because you don’t know what you’re doing (uncertainty). But if you don’t speak, you’ll never learn. So instead of fearing this uncertainty, you dive in and make a complete fool of yourself. Better to be a fool who’s learning than the chicken who doesn’t learn anything new. It’s like dancing wildly with random moves in the middle of a crowd … just have fun being silly! You can do the same thing with speaking a new language — try it, look foolish, enjoy this place of wild abandon.
  • When you’re learning to play music, you can get stuck on the certainty of learning songs from sheet music, because it’s easy to just follow pre-written instructions. But you don’t really learn until you put the sheet music away and try to play the song on your own. And you really learn when you try to play without following someone else’s pre-written music — just playing your own song, riffing and making it up as you play. Of course it’s much more uncertain, and will probably suck. But so what? Just have fun and make stuff up. Relish this place of creation and uncertainty.

So uncertainty can be enjoyed if we think of it as play. If we think of it as creation, learning, exploration, curiosity, finding out, experimenting, openness and newness. It’s courage.

Be courageous today, and put yourself in a place of uncertainty. And then let your heart fill up with the freedom of not knowing and flying without a plan.

Classic Secrets

Jul. 15th, 2017 09:03 pm
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Posted by Frank

  front back
— email —
I always thought I’d too commit suicide one day, but I haven’t. I hope you haven’t either. Funny thing is that no matter how painful I find my own existence, when I see others saying such things all I want to do is help and let them know how wonderful, beautiful, and meaningful they are. Frank. should you read this and want to share any of it, you have full permission to use my name: Caitlin Pennington.

 

 

The Mindfulness of Pure Experience

Jul. 14th, 2017 01:30 pm
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Posted by zenhabits

By Leo Babauta

Dropping any story or narrative in your head about what’s happening right now … what are the sensations you’re feeling at this moment?

What are you smelling, tasting, feeling, hearing, seeing? What colors, textures, qualities of light can you perceive? What does it feel like where your body makes contact with your clothing, with your chair, with the earth?

This is your pure sensory experience, and it is rare that most of us let ourselves just stay in this place.

Usually, we’re caught up in a narrative about ourselves, our lives, our current situation, other people. We might notice the pure experience, but almost immediately we start judging it, wishing it were different, getting upset at it, or wishing it didn’t have to change.

Now, there’s nothing wrong with having thoughts about our experience — it’s natural. But it can be the cause of anxiety, fear, unhappiness, frustration.

Dropping into the mindfulness of pure experience is a way we can deal with those problems, in any moment.

Actually this is what meditation is, for the most part — dropping into pure experience. Many people misunderstand, and think, “I shouldn’t be thinking! I’m screwing this up, because I keep having thoughts.” This is not a problem. When you meditate, thoughts will come up. You will get lost in a train of thought.

What you want to do, in meditation, is get better at noticing when you’re lost in a train of thought. Then, after noticing, simply return the the immediate sensations of your breath and the rest of your current experience. It’s like waking up from a dream. Meditation is training to wake up more often, and stay awake longer.

Let’s talk about dropping out of thought and into pure experience.

What Pure Experience Is

So what do I mean by “pure experience”? Isn’t everything part of our experience, including thoughts? Yes, that’s technically correct (the best kind of correct), but it’s useful to distinguish between our train of thoughts (what I like to call our “story” or “narrative” about our experience) and the actual sensations of what’s happening right now.

A couple examples of the difference between the two:

  • You feel coldness on your skin (sensation). You immediately think, “This sucks, I don’t like the cold, I need to get warmer.” This is your narrative about the situation, your interpretation, your judgment. It makes you unhappy. The pure experience of cold, without judgment or narrative, is just a sensation.
  • You’re in an airport, and there are noises from people talking all around you, smells from the pretzel shop, light and colors and shapes and visual textures, and more. These are your sensory experience. Your story about how irritating the people are, or how you need to get a cinnamon pretzel in your belly right now, are your thoughts, judgments, narrative. The story can cause you to be unhappy with the situation, but the sensations are just sensations.

So right now, you can notice your sensory experience:

  1. What can you hear? Take a moment to pay attention to all auditory sensations you are receiving.
  2. What light can you see? What is its quality?
  3. What colors and shapes can you see? Soak in the visual sensory information you’re receiving.
  4. What touch sensations can you notice in your body right now? Can you feel your feet, your butt on a chair, your jaw, your chest?

What do you notice? Can you be curious about these sensations, and stay with them?

Noticing Thoughts, and Returning to Pure Experience

What happens when you (inevitably) start thinking about the sensations instead of staying with them?

Well, this can lead to an extended daydream as you get lost in the narrative about your experience. Now you’re not actually experiencing the moment, but caught in your story and judgments.

These judgments usually aren’t helpful — they say some version of, “I don’t like this situation (or other person, or something about myself) and I want it to be different.” Or, “I love this so much and I never want it to end, but it will, oh why does it have to end?” Either way, we can be unhappy, frustrated, clinging to what we don’t want to lose or rejecting what we don’t want to experience.

Instead, we can let go of the story, let go of the judgment, and return to the sensations.

We can practice getting better at noticing whether we’re “in our head” or “in our body.” That means noticing whether you’re lost in thoughts, or present with your experience.

Once we notice being lost in thoughts, we don’t have to judge that. We can just notice, non-judgmentally, and then make it a habit to return to sensation. What sensations can you notice right now?

Don’t judge the sensations, just pay attention to them. Don’t push them away and wish they were different, just be curious about them. Don’t cling to them if you like them, but notice with gratitude and let them flow past you lightly.

This is returning to pure experience, with mindfulness and gratitude.

This is the joyful mindfulness of the present moment. Practice now!

5 Ways to Simplify Today

Jul. 10th, 2017 08:54 pm
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Posted by zenhabits

By Leo Babauta

Living a life of simplicity can be a beautiful thing. But simplifying itself can seem like an overwhelming process.

So I recommend simplicity in your simplifying.

Instead of trying to simplify your whole life, tossing out all your clutter and paring your schedule to just meditation and writing your novel … how about just simplifying one thing?

Simplifying one thing is doable. You don’t have to simplify everything today — you’ve got ages to do all of that.

Simplicity is the path.

You can pick one of the ideas below and implement it today. If it works well, continue it tomorrow. Or try one of the other ideas. And do it with a smile!

  1. Single-task. The next thing you choose to do … do only that. Close everything else, put your phone away, and just focus on that one task. If you’re reading this article, stay with it and do nothing else until you’re done reading. When you decide to check social media, check one at a time and do it fully and with mindfulness. When you go for a walk, have nothing to listen to or look at, other than the nature all around you. One thing at a time: wash one dish, just write, just eat. This is such a simple idea, and it’s doable right now.
  2. Use in-between spaces as mini-meditations. When you’re done with one thing, instead of rushing to the next, pause. Enjoy this in-between space. Notice how you’re feeling, what’s around you, what you just did, what your intention is for what you’re about to do. When you’re going somewhere else, whether it’s just another part of the office or another part of your city … just enjoy this time fully, as if it’s just as important as anything else you do, and don’t rush past it.
  3. Let go of one commitment. Our lives are so full because we say yes to so much, and our commitments pile up over time. You can greatly simplify your life by letting go of one commitment. What isn’t fulfilling you? What can you get out of today by telling them you just don’t have space for it? Practice saying no with confidence and love.
  4. Be fully present with someone. Pick someone today to be with fully. Put away your phone, let go of anything else you’re thinking about, and just be with them. Listen to them. Try to fully see them. Open your heart to them. Send them your love. If you do this with one person a day, which is such a simple thing to do, your life will become better through better relationships and connection.
  5. Clear one space. Find one little area in your work space or home, and declutter it. Just the amount of space that you can hug. For example, just a little space on your desk or kitchen counter. Let this be the blissful oasis of peace and simplicity that will ripple outward to the rest of your life!

These are five little things you can do no matter what you have going on today — don’t do all five things, but just pick one.

And enjoy the simplicity that comes with the doing.

Course: Living the Simple Life

If you’d like to go deeper and really simplify your life, I’m running a course in my Sea Change Program this month, called Living the Simple Life.

ere’s how it works:

  1. Every week this month I’ll publish two video lessons
  2. There’s a challenge to spend 5-10 minutes each day to simplify part of your life
  3. There are weekly check-in threads in the forum and discussion threads for each lesson
  4. I’ll hold a live video webinar on Simplifying & Letting Go on July 15
  5. I’ll also try to answer questions submitted on the forum

And here are the lessons in the Living the Simple Life course:

  1. Why Simplify, & What a Simple Life Looks Like
  2. Simplifying Possessions, a Little at a Time
  3. Simplifying Your Day
  4. Simplifying Finances
  5. Simplifying in a Simple Way
  6. Obstacles to Simplicity
  7. Simple Productivity
  8. 3 Keys to Living Life Simply

This is all included in my Sea Change Program, which you can sign up for today. You also get access to a huge library of other courses and content for changing your life, one step at a time. I hope you’ll join me, I’m really excited!

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