Quotes from David Rock

study done at the University of London found that constant emailing and text-messaging reduces mental capability by an average of ten points on an IQ test.

Mindfulness is a habit, it's something the more one does, the more likely one is to be in that mode with less and less effort…it's a skill that can be learned. It's accessing something we already have. Mindfulness isn't difficult. What's difficult is to remember to be mindful.

We all often think about what's easy to think about, rather than what's right to think about.

A study done at the University of London found that constant emailing and text-messaging reduces mental capability by an average of ten points on an IQ test. It was five points for women, and fifteen points for men. This effect is similar to missing a night's sleep. For men, it's around three times more than the effect of smoking cannabis.

May your cortisol levels stay low, your dopamine levels high, your oxytocin run thick and rich, your serotonin build to a lovely plateau, and your ability to watch your brain at work keep you fascinated until your last breath. I wish you well on your journey.

One final insight about prioritizing involves getting disciplined about what you don't put on the stage. This means not thinking when you don't have to, becoming disciplined about not paying attention to non-urgent tasks unless, or until, it's truly essential that you do.

Schedule blocks of time for different modes of thinking.

Sometimes reducing a problem to one short sentence can be enough to bring about insight on its own.

New lovers tend to "lose their minds" and do all sorts of crazy things in the heat of the moment. One study showed that new lovers' brains have a lot in common with people on cocaine. Dopamine is sometimes called the "drug of desire." Too much dopamine, from being "high with excitement

Without this ability to stand outside your experience, without self-awareness, you would have little ability to moderate and direct your behavior moment to moment. Such real-time, goal-directed modulation of behavior is the key to acting as a mature adult. You need this capacity to free yourself from the automatic flow of experience, and to choose where to direct your attention. Without a director you are a mere automaton, driven by greed, fear, or habit.

There's a famous finding in the psychological literature," Ochsner explains, "showing that six months later, someone who has become a paraplegic is just as happy as someone who's won the lottery. It seems clear people are doing something to find what's positive in even the most dire of circumstances. The one thing you can always do is control your interpretation of the meaning of the situation

Your brain craves patterns and searches for them endlessly. THOMAS B. CZERNER (2001)

The uncreative mind can spot wrong answers, but it takes a very creative mind to spot wrong questions. ANTHONY JAY

The wrong answers are stopping the right ones from emerging.

Bring your dopamine or adrenaline level down by activating other regions of the brain other than the prefrontal cortex.

The right dose of expectations can be as powerful as one of the strongest painkillers.

They need leaders who help them shine, who help them fulfill their potential at work.

Even the strongest toward emotion, lust, is unlikely to make you run, whereas fear can do so in an instant. The toward emotions are more subtle, more easily displaced, and harder to build on, than the away emotions. This also explains why upward spirals, where positive emotions beget more positive emotions, are less common than downward spirals, where negative emotions beget more negative emotions. Human beings walk toward, but run away.

Microsoft has a division that studies the way people work, to develop efficiency-improving software. (According to Microsoft's research up to 2007, if you're looking for a technological solution to being more efficient, getting a bigger computer screen is one of the few clear winners.)

we see the world as we are, not as the world is.

As Stone says, "This always on, anywhere, anytime, anyplace era has created an artificial sense of constant crisis. What happens to mammals in a state of constant crisis is the adrenalized fight-or-flight mechanism kicks in. It's great when tigers are chasing us. How many of those five hundred emails a day is a tiger?" Despite

Studies of teenage behavior shows that the terrible teens is not a biological necessity, as a number of cultures don't experience this phenomenon. A study of teenagers in Western cultures found that these teenagers have fewer choices than a felon in prison. Food for thought. Finding a way to make a choice, however small, seems to have a measurable impact on the brain, shifting you from an away response to a toward response.

It appears that the perception of choice may be more important than diet and other factors for health. Choosing in some way to experience stress is less stressful than experiencing stress without a sense of choice or control.

One of the difficulties of stretching ourselves is that we tend to see ourselves as our limitations, not as our potential. We're lost in our own world.