Comments by "Tony Zhou" (@ReflectionOcean) on "Andrew Huberman" channel.

  1. By YouSum Live 00:05:00 Define growth mindset as belief in changeable abilities. 00:06:00 Short interventions on growth mindset yield long-lasting positive effects. 00:11:02 Interventions include scientific info, relatable stories, and self-authored narratives. 00:15:21 Stories shape lay theories, influencing interpretation and response to challenges. 00:19:28 Narratives provide touchpoints for recognizing growth opportunities. 00:19:41 Reappraising stress as a growth opportunity. 00:20:32 Understanding stress as a signal for adaptation. 00:21:34 Effort beliefs crucial in fostering growth mindset. 00:25:01 Interpreting stress as enhancing, not debilitating. 00:31:01 Developing a new language to redefine stress. 00:33:00 Distinguishing stressors from stress responses. 00:38:38 Utilizing autonomic arousal continuum for optimal performance. 00:39:14 Implement high standards with high support for growth mindset. 00:41:08 Distinguish between challenge and threat stress for optimal performance. 00:45:05 Balancing criticism and motivation is crucial for growth. 00:47:47 Maintain high standards while providing support for growth. 00:53:52 Strive for a dynamic mindset in leadership roles. 00:57:44 Human brain seeks change and improvement for growth. 00:58:34 Feeling valued socially is crucial for self-worth. 00:58:52 Adolescents focus on social standing for survival. 00:59:30 Puberty triggers the need for social validation. 01:02:34 Adolescents strive to excel in various niches. 01:02:49 Social hierarchies affect behavior and mindset. 01:03:26 Testosterone influences obsessive practice for status. 01:14:17 Growth mindset is more effective in supportive environments. 01:15:47 Combining psychology and sociology can enhance outcomes. 01:17:20 Striving with growth mindset is an asset-based approach. 01:17:55 Implement growth mindset to remove learning barriers. 01:18:25 Encourage agency and love of learning in children. 01:21:18 Emotions drive tactical decisions, leading to action and learning. 01:31:40 Focus on the prospect of helping others for motivation. 01:34:00 Contributing to others enhances life satisfaction and well-being. 01:36:52 Purpose-driven efforts yield more intrinsic motivation than material rewards. 01:37:20 Implement this strategy to improve your focus. 01:37:42 Appeal to the chance to make a contribution now. 01:38:29 Teenagers engage more in boring tasks with purpose. 01:39:35 Motivate with the love of learning for others' sake. 01:42:51 Effort for others' benefit transforms failure into nobility. 01:48:52 Striving for contribution enhances work quality and motivation. 01:50:02 Encourage a contribution mindset for more meaningful endeavors. 01:52:00 Balancing self-interest with pro-social contributions yields motivation. 01:53:51 Designing products with user benefits leads to better outcomes. 01:55:00 Mentoring employees to contribute beyond job scope fosters growth. 01:56:02 Develop a growth mindset to contribute positively. 02:01:52 Constructive critique aids in personal and professional growth. 02:02:36 Encourage a culture of learning over perfection. 02:12:26 Critique should come from a place of belief in potential. 02:13:00 Select critiques from trusted sources for improvement. 02:14:42 Standardized tests may not reflect true abilities. 02:15:26 GRE scores can be influenced by coaching. 02:15:59 Test scores often reflect past advantages. 02:16:28 Focus on mentoring and training post-admission. 02:20:00 Transition from law to motivating young people. 02:22:18 Research focuses on maximizing individual potential. 02:22:28 Incorporating neuroscience and motivation in research. 02:22:51 Emphasizing a mentor mindset for personal growth. 02:23:49 Acknowledging the impact of research on people's lives. 02:24:06 Encouraging support through subscriptions and reviews. By YouSum Live
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  2. Chris Voss, a former FBI hostage negotiator, shares insights on effective listening and empathy in high-stakes situations. He discusses proactive listening, mirroring, and the role of empathy in communication. Voss also talks about the use of humor and camaraderie in his work. He mentions his involvement with Fireside, a social media platform that offers interactive coaching sessions, and his upcoming writing projects. Voss emphasizes the importance of effective communication and rapport-building in negotiations and everyday interactions, and his passion for helping people improve their communication skills.
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  3. 00:02:49 Engage in Zone 2 cardio for brain health by aiming for 150-200 minutes per week. 00:06:00 Explore ways to increase catacolamines through zero-cost methods to improve working memory. 00:08:00 Consider engaging in physical activities that involve neuromuscular connections to offset cognitive decline. 00:10:00 Protect neuromodulators and maintain strong blood flow to the brain for cognitive health. 00:15:06 Challenge yourself to increase willpower by leaning into difficult tasks to stimulate the anterior mid singulate cortex. 00:20:50 Engage in challenging activities regularly to maintain cognitive function and potentially slow down aging processes. 00:21:20 Lean into challenges on a regular basis to stimulate the anterior mid singulate cortex and potentially enhance longevity. 00:26:48 Filter out blue light during shift work or at night to reduce cortisol levels and improve sleep quality. 00:29:24 Implement a daily practice of Yoga Nidra or NSDR to promote relaxation, focus, and mental well-being. 00:33:06 Practice non-sleep deep rest (NSDR) to restore cognitive and physical vigor, improve sleep quality, and offset sleep loss. 00:35:07 Consider self-directed hypnosis for specific issues like smoking cessation, as it can leverage neuroplasticity for behavioral change. 00:37:38 Delete and reinstall social media apps daily to break the habit of mindlessly scrolling. 00:38:22 Limit the time spent on social media by setting strict boundaries and using tools to track usage. 00:39:22 Set timers and try graying out the screen to reduce social media use. 00:39:30 Delete specific apps from your phone and reinstall them as a behavioral barrier. 00:40:00 Reflect on the impact of technology on younger generations' lives. 00:47:21 Consider the necessity of rewiring the nervous system to address trauma. 00:47:34 Engage in structured tools and therapies to rewire the nervous system for trauma treatment. 00:48:27 Define consciousness and explore its implications, especially in the era of AI. 00:48:52 Reflect on the concept of free will and its implications. 00:50:11 Explore the science of negotiation to resolve differences effectively. 00:50:53 Collaborate collectively to address societal challenges and improve functioning as a species. 00:56:38 Engage in dialogue and seek points of convergence for collective progress. 00:57:04 Share information and insights through podcasts and social media to contribute to public discourse. 00:57:52 Radiate tools, protocols, and information widely for the benefit of others.
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  4. Genuine appreciation and gratitude increase dopamine
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  5. Control your attention and effort
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  6. Incremental learning is essentially to adult learning, Making and accumulating small errors is the way to gain neural plasticity,
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  7. Stack small learning sessions rather than having 1 large learning session
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  8. Drink coffee at the end or immediately after your learning session
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  9. What you are good at bad at and how you arrive at those states. Use effort based praise.
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  10. 7-30 minutes learning session is perfect
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  11. Visualizing how great your life will be when you get xyz done is demotivating.
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  12. Optimize executive function and memory by integrating cognitive strategies relevant to daily activities. 0:36 Utilize dopamine effectively to enhance executive function and working memory. 1:08 Implement both behavioral and pharmacologic strategies to enhance executive function and memory in conditions like traumatic brain injury or Alzheimer's. 1:47 Gain a comprehensive understanding of modern cognition mechanisms to optimize brain function and health. 1:53 Consider the protein to calorie ratio in your diet to maintain optimal cognitive and physical health. 2:33 Explore the use of red light therapy to support overall cell and organ health, including brain function. 3:41 Understand the importance of controlling your sleeping environment temperature for better sleep quality and its impact on mental, physical health, and performance. 5:06 Recognize the prefrontal cortex's critical role in defining personality traits and decision-making abilities. 6:31 Learn strategies to improve executive function that can be generalized to enhance real-life decision-making and goal achievement. 25:34 Identify the unique functions of different areas within the frontal lobe to manage both executive functions and emotional responses effectively. 29:03 Understand the impact of sleep deprivation on frontal lobe function and consequently on emotional control and decision-making. 35:28 - Recognize the limitations of smartphones in improving decision-making in emergency situations 40:36 - Utilize technological devices as tools for accessing quick facts, not as replacements for critical thinking 41:05 - Consider the impact of technology and smartphones on our cognitive and navigational skills 43:25 - Evaluate how excessive engagement with various social media contexts might affect adaptive behavior 42:52 - Understand working memory as a critical cognitive function that allows the holding and manipulation of information 45:25 - Explore the role of dopamine in enhancing working memory and its varying effects based on individual dopamine levels 47:53 - Investigate the potential of pharmacology, especially dopamine agonists, in optimizing cognitive functions when appropriate 1:02:01 - Exercise caution in using pharmacological enhancements for cognitive functions without understanding individual neurochemistry 1:08:11 - Prioritize foundational health practices, such as adequate sleep, before considering pharmacological cognitive enhancement 1:18:22 Recognize the prevalence and complexity of traumatic brain injury (TBI) and concussion beyond sports-related incidents. 1:19:44 Understand that persistent post-concussion symptoms can last for more than a year, challenging the traditional expectation of full recovery within a few months. 1:20:59 Realize the importance of taking patients seriously when they report vague and persistent post-concussion symptoms. 1:22:02 Explain to patients the neurological basis of concussion and its impact on the brain, emphasizing the real injury even in cases of mild symptoms. 1:22:47 Promote optimizing sleep and managing light sensitivity as part of the recovery process from concussion, considering sleep's significant influence on brain function. 1:27:39 Encourage patients to remain as active as possible within their tolerance to promote recovery from a concussion. 1:28:43 Consider brain training technologies like Brain HQ to specifically target cognitive functions impaired by concussion, recognizing the scientific basis behind such tools. 1:30:04 Highlight the need for ongoing cognitive stimulation and executive function training, even outside the context of concussion recovery, to maintain brain health. 1:44:29 Acknowledge the limitations in current Alzheimer's disease treatments and the importance of supportive care in managing symptoms. 1:53:18 Discuss the potential role of nicotine and other neuromodulators in symptomatically improving conditions like Alzheimer's, indicating the complexity of neurotransmitter interactions in the brain. 1:57:01 Understand the dynamics between estrogen and dopamine levels in impacting frontal lobe function, which affects working memory and cognition based on the menstrual cycle. 01:59:53 Consider integrating mindfulness training into cognitive or executive function training programs to enhance benefits above executive training alone. 02:04:49 Explore aerobic exercise as a potential cognitive therapy to improve executive function, akin to the effectiveness of cognitive therapy. 02:03:34 Acknowledge the critical role of healthy estrogen levels in both men and women for optimal cognition and vascular function, debunking the myth that more testosterone and lower estrogen is ideal for men. 02:01:11 Investigate the potential of physical exercise to enhance working memory and cognition, especially when performed immediately before cognitive tasks. 02:02:50 Consider modularity measurement as a predictor for intervention outcomes in cognitive therapy, understanding that higher brain network modularity might indicate a better response to cognitive interventions. 02:15:04 Embrace mindfulness as a powerful tool for improving executive function and maintaining focus, considering its broad applicability across various therapies. 02:04:49 Research the possibility of non-sleep deep rest practices, such as Yoga Nidra, to significantly enhance mental and physical vigor, suggesting an effective method for relaxation and focus improvement. 02:07:48 Understand the potential of combining different therapies such as drugs, Transcranial Magnetic Stimulation (TMS), and cognitive training in treating neurological disorders or improving cognitive functions. 02:25:28
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  13. People with photographic memory are not good in memorizing what they hear. Human have a huge estate in our brains for vision and movement.
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  14. Pay attention to one specific thing in a session
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  15. Goals that are trivial or too ambitious are both bad for achieving them. The optimal goal needs to be slight above your current ability but possible
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  16. Take 30-90 minutes naps in the afternoon to recover
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  17. Evaluate your performance through the "verbs"
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  18. Maximize the repetition per unit time Try to make lots of errors during learning session Sitting quite for 5 - 10 minutes after learning to play the skill in your mind
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  19. Inject 10 second space during learning sections
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  20. Be specific to action steps and update them as the goal is being measured
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  21. 15% failure rate is optimal for training. Does this apply to reading? If I don’t know more than 15% of the vocabulary, I should put down the book.
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  22. Errors in practices stimulate brain plasticity; a little frustration is the source of learning
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  23. Ice pack may have the same effect to stimulate the body like coffee. Try use that in the afternoon immediately after learning.
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  24. Caffeine improves the reception of dopamine
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  25. Continue a little longer when hitting the point of frustration
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  26. Understand the importance of working memory for short-term information retention and task execution. 0:19 Identify working memory's close relationship with attention for better focus development. 0:26 Differentiate working memory from short-term and long-term memory by comparing their characteristics. 0:56 Explore various memory types and their mechanisms, including declarative, procedural, and the role of the hippocampus in memory storage. 5:24 Acknowledge that working memory doesn't rely heavily on neuroplasticity but rather on the ability to discard non-essential information. 15:57 Assess your working memory capacity through specific sequences of letters recall tasks to infer dopamine levels in the brain. 21:42 Learn about the prefrontal cortex's critical role and dopamine's effect on working memory capacity. 27:03 Understand that increasing dopamine levels does not always result in better working memory—balance is key. 30:22 Perform a sentence-based task to further test working memory, paying attention to the final words in each sentence. 39:47 - Experiment with nsdr or Yoga Nidra protocols to potentially increase levels of dopamine for improved working memory. 59:04 - Consider deliberate cold exposure methods like cold showers or cold plunges to enhance dopamine and, by extension, focus and working memory. 1:05:09 - Explore binaural beats as a non-pharmacologic tool to potentially enhance working memory through listening before or during memory tasks. 1:15:01 - Consult with a healthcare provider before experimenting with El tyrosine supplementation for potentially increased focus and working memory. 1:20:39 - Start with a minimal effective dose of supplements like El tyrosine to enhance working memory, attention, and performance, adjusting based on individual weight and reaction. 1:20:55 - Be mindful of potential crashes after supplementing with El tyrosine and consider the long-term effects on dopamine levels. 1:21:27 - Discuss with a healthcare provider before trying Muna purins to increase dopamine levels and start with a very low dose to find the minimal effective dose. 1:21:52 - Explore prescription dopamine agonists like bromocryptine under a physician’s guidance for potentially improving working memory in conditions like traumatic brain injury, certain neurodegenerative conditions, and ADHD. 1:23:10 - Consider behavioral, nutritional, and supplement-based tools to manage and potentially improve focus, attention, and working memory, especially in subclinical or diagnosed ADHD cases. 1:25:48 - Engage in behaviors, nutrition, supplement-based tools, and consider prescription drugs, if appropriate, as synergistic approaches to enhance neuroplasticity and improve working memory. 1:28:01 - Subscribe to relevant informational channels like the Hubman Lab podcast and YouTube channel to support and learn more about cognitive function enhancement strategies. 1:29:10 - Follow the speaker on social media platforms for additional science-based insights and tools related to brain function and health. 1:30:02 - Subscribe to the Neural Network Newsletter for zero-cost access to brief, actionable summaries of neuroscience findings and protocols to improve various aspects of cognitive function. 1:30:27
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  27. Many small sessions are better than a long session because there's more opportunities for the brain to identify what need to be changed
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  28. Memory is a bias of a subset of neurons will be played again in the future
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  29. Focus on a point for 30 to 60 seconds to train our visual focus
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  30. Avoid procrastination and enhance performance by creating deadlines that induce a moderate level of stress and excitement for the task. 6:53 Overcome procrastination by identifying and addressing the negative emotions associated with a task, such as boredom or anxiety. 8:03 Increase your creativity by moderately procrastinating and staying intrinsically motivated about your task, keeping it active in your subconscious. 17:42 Persuade yourself to enjoy a task more by convincing someone else of its worth, thus reinforcing the argument to yourself. 23:24 Nurture intrinsic motivation by finding a curiosity gap or a personal connection to the task that makes it interesting or meaningful to you. 26:41 Improve task motivation and persistence by focusing on the meaningful outcome or purpose of the task, especially when intrinsic motivation is hard to find. 29:00 Use motivational interviewing to boost someone else's motivation by asking them to rate their excitement about a task and exploring the reasons behind their rating. 30:07 Bribe students to eat vegetables by offering extrinsic incentives, then hope they find vegetables they enjoy and continue eating them for intrinsic reasons. 36:05 Shift the framing of extrinsic rewards from being controlling incentives to symbols of appreciation for desired behaviors. 36:37 Boost performance and creativity in tasks by engaging in them with full attention and presence, aiming for a state of flow. 37:36 - Share valuable findings or experiences with the world through social media to engage in a bilateral flow of ideas and feedback. 39:07 - Embrace comments and criticism on social media as opportunities to learn and develop a thicker skin similar to what is gained in academia. 39:37 - Delay sharing knowledge on social media to ensure continued enjoyment and dedication to the learning process. 41:58 - Schedule blocks of uninterrupted time, such as quiet mornings, to enhance productivity and focus on primary tasks without distractions. 44:12 - Consider adjusting work and creativity schedules according to one's chronotype to optimize periods of analytical and creative thinking. 45:10 - Foster creativity by either quieting the mind during physical activity or focusing the mind while being physically still, depending on what suits individual wiring and preferences. 53:03 - Seek feedback by specifically asking for advice for future improvement rather than general feedback to obtain more constructive input. 1:04:27 - Utilize the "second score" method to evaluate and improve how one responds to and learns from criticism, radically enhancing personal growth. 1:07:54 - Interlace growth mindset teachings with an understanding that stress can enhance performance, and actively work to improve a little bit each day. 1:14:41 Promote growth mindset specifically in environments where it's most needed, such as in impoverished or marginalized communities. 1:16:22 Encourage scaffolding in learning by providing initial support and gradually removing it to foster independence. 1:17:54 Reframe job perceptions to see them as malleable rather than fixed, to potentially boost happiness and performance at work. 1:19:35 Conduct an activity where you ask others to share stories of you at your best to identify and leverage your strengths. 1:42:17 Recognize the "I'm not biased" bias, understanding that acknowledging our own biases is the first step to overcoming blind spots. 1:40:48 Shift from preacher, prosecutor, or politician modes of thinking to a more open, inquisitive mindset to avoid closing off to new ideas or corrections. 1:52:36 Embrace discomfort to discover passion and satisfaction in challenging tasks. 2:21:15 Regularly assess whether your actions align with your principles rather than momentary thoughts or feelings for true authenticity. 2:08:27 Identify and follow social media accounts with differing views but respected thought processes to challenge personal biases and broaden understanding. 1:58:29 Recognize the value in other people's constructive disagreement and differing perspectives to identify and address personal blind spots. 1:58:16 Understand that rethinking and questioning your views lead to improved decision-making and personal growth. 1:54:46 Accept that all opinions and decisions are hypotheses and experiments, facilitating easier pivots when proven wrong. 1:54:18 Adopt a scientist's mindset of humility and curiosity to constantly seek new knowledge and improve judgment and decisions. 1:53:41 Develop a practice of questioning and pressure testing assumptions to base views on good data rather than blind faith. 1:54:41 Balance authenticity with etiquette in personal and public expression, considering others' values. 2:08:02 Recognize that potential growth and achievement are often more about motivation and seizing opportunities than raw talent. 2:14:55 Acknowledge that early success can lead to complacency if not managed with continuous learning and adaptation to change. 2:29:35 - Embrace projects that might fail to stimulate growth and creativity. 2:31:21 - Pursue interests outside your comfort zone to challenge yourself. 2:32:22 - Consider creating content or projects that address controversial or complex topics for deeper insights. 2:35:09 - Use personal experiences to seek advice from others, including children, to foster mutual growth and understanding. 3:01:40 - Recognize and teach that everyone, including children, needs to feel they matter by contributing positively. 3:05:11 Subscribe to our YouTube channel to support the podcast at no cost. 3:10:15 Leave up to a five-star review on Spotify and Apple Podcasts. 3:10:21 Check out the sponsors mentioned in the episode to support the podcast. 3:10:33 Provide feedback or suggest topics for future episodes in the YouTube comment section. 3:10:40 Consult the supplements discussed in previous episodes for sleep, hormone support, and focus enhancement. 3:10:51 Follow Huberman Lab on social media platforms for additional science-related content. 3:11:09 Subscribe to the monthly Neural Network newsletter for podcast summaries and toolkits on various health and neuroscience topics. 3:11:33
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  31. Repetition is the most basic way of memorization. Learning curve, spaced repetition
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  32. 1. Don't stack dopamine activities 2. NSDR before burned out 3. Decide consistent working schedule before hand and follow the schedule
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  33. Learn in small sessions
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  34. By only perceiving a subset of the sensory stimulus that we can make sense of the world
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  35. The lungs are 2 big bags with many sacks to maximize the air touching area so that oxygen can get into the blood stream easily
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  36. Have 1 or 2 goal per year
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  37. The perfect goal assessment period is once per week
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  38. Intermittent and moderate dopamine release rather than layering too many dopamine rewards at once
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  39. Go out for a hard run can also spike my Adrenalin
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  40. Rehearsal after training for 1 to 10 minutes
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  41. People with a growth mindset focus on analyzing their errors and learning from them. Devote attention to errors and focusing on intentional resources. Reframe feedback to focus on effort rather than labels. Seek help from others to understand areas of improvement. Write a letter to oneself as a form of self-teaching to reinforce growth mindset and stress-enhancing mindset.
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