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| Brain fog coping strategies | |
| Intro: Playfulness and experimentation will help you find strategies that work for you. | |
| Memory | |
| Navigating your memory landscape (vs constructing memory palaces) | |
| The problem with mnemonics | |
| Mnemonic techniques (such as memory palaces) are powerful, but ... | |
| Mnemonics only help when you know ahead of time exactly what you want to remember _and_ when writing it down is not sufficient _and_ when you have the time and energy to do the encoding | |
| Very few cases meet this criteria | |
| Memorizing foreign language vocabulary | |
| Memorizing material for an exam | |
| Memorizing for the sake of exercising your memory | |
| Meditation practices to develop better working memory | |
| Reverse mind wandering (i.e. navigating the chains of association) | |
| Imprint noticing (i.e. recognizing the trails that information leaves in its wake) | |
| Memory compass following (i.e. following spontaneous intuition) | |
| Note taking strategies | |
| ABE (Always Be Externalizing) | |
| Concept: Cognitive offloading, aka brain dumping | |
| Strategy: Just make marks | |
| The important thing is to keep taking notes | |
| Warning: Beware of maintenance costs | |
| ABS (Always Be Summarizing) | |
| Concept: Chunking | |
| Strategy: Recursive summarization | |
| Planning | |
| Plans are useless but planning is essential | |
| Planning is a form of exploration, so be playful with it | |
| Planning is about making decisions in batches rather than one by one ad hoc | |
| "If ... then ..." planning (aka trigger -> action) | |
| Creating reminders | |
| Stick to the basics | |
| Calendar | |
| Timers (Pomodoro) | |
| Strategically placed sticky notes | |
| Other people | |
| Warning: Beware of maintenance costs | |
| If it doesn't help, stop doing it | |
| Attention | |
| Focus mode vs diffuse mode | |
| Scheduled breaks | |
| There seems to be something uniquely special about walking, especially in natural environments | |
| Mental foreground vs background | |
| Pointing and calling | |
| Scope of awareness | |
| Expanding awareness, contracting awareness | |
| Meditation | |
| Energy | |
| The fuel tank and the engine | |
| Concept: Internal friction | |
| Strategy: Mindful self-compassion | |
| Strategy: Do less | |
| Warning: Beware the nocebo effect | |
| Fatigue | |
| Body heaviness | |
| Strategy: Notice your posture and muscle tension. Use your bones more than your muscles | |
| Heuristic: How quickly would you fall over if your muscles suddenly went limp? | |
| Fading awareness | |
| Strategy: Steady your awarness with a salient sensory experience like rubbing your hands together or tapping your foot | |
| Strategy: Listen to music | |
| Aversion to effort | |
| Effort is the opposite of rest | |
| urge to rest = urge to avoid effort | |
| Playfulness/curiosity helps things feel less effortful | |
| Games don't feel effortful | |
| Just because something is important doesn't mean you can't be playful with it | |
| Equanimity helps effort feel less bothersome | |
| Just because something is uncomfortable doesn't mean you have to fight against it | |
| Judging experiences as good or bad can be exhausting | |
| Maybe there's a good reason why you feel averse | |
| Prompt: "I want to do this because ..." |
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