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Science Says When Self-Control Is Hard, Try Empathizing With Your Future Self

Science Says When Self-Control Is Hard, Try Empathizing With Your Future Self

You are an achiever, working hard each day to realize your dreams. But what about those days when you hit the snooze button on your alarm or opt for watching an extra hour of TV? Later you might berate yourself for having poor self-control, but what really happens in those moments when you decide between short-term comfort and future goals? Researcher Alexandar Soutscheck at the University of Zurich has found evidence that the same part of the brain responsible for empathizing with others also plays a role in self-control. According to the results of Soutscheck’s study, another way to think of self-control is “empathy with your future self”[1].

The Science Behind Self-Control

People have been fascinated with the neuroscience of self-control since the famous “Marshmallow Test” of the 19060s[2]. In this test, children were given a marshmallow and told that if they avoided eating it for fifteen minutes, they would get a second one. Some were able to wait, while others ate the first marshmallow right away. Scientists assumed the frontal cortex of the brain played the biggest role in this ability to sacrifice short-term satisfaction for long-term fulfillment.

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Soutscheck’s study, however, reveals that

our impulse control is less based on an order from our executive command center, or frontal cortex, and more correlated with the empathic part of our brain. In other words, when we exercise self-control, we take on the perspective of our future self and empathize with that self’s perspectives, feelings, and motivations

From the perspective of our future self, we are able to make decisions that line up with our future goals. Instead of simply restraining themselves or telling themselves what to do, the most successful impulse controllers relate to their imagined future selves like a trusted mentor, allowing their future self to positively influence their current decisions.

The Important Role Empathy Plays

Soutscheck’s study also reveals what happens when we fail to exercise the empathic part of our brain. When Soutscheck interrupted the empathic center of the brain in 43 study volunteers, they were more likely to take a small amount of cash immediately over a larger amount in the future. They were also less inclined to share the money with a partner. Soutscheck’s study showed that the more people are stuck inside their own perspective, even just from having the empathic part of their brain disrupted, the more likely they are to behave selfishly and impulsively.

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When you think about it, impulsivity is often just acting unkindly toward your future self. Consider the previous examples of hitting the snooze button or watching an extra hour of TV. By engaging in these activities, you are hurting the joy and fulfillment of your future self. That’s right, self-control may be more aptly described as behaving altruistically toward your future self. So instead of thinking in terms of restraining your current impulses, think of giving your future self the tools and experiences you need in order to achieve your goals.

The Key to Empathizing with Yourself

Next time you find yourself caught between short-term pleasure and long-term goals, try these simple actions:

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  • Imagine your future self achieving your long-term goal.
  • Step into how good your future self feels about achieving the goal, for example feeling grateful for all the sacrifices that were made.
  • Consider what your future self, who has achieved the goal, might advise you to do in your current situation.

The important thing to do is to step outside your own perspective in the moment. The more we stay trapped in our immediate perspective, the more likely we are to behave in ways we’ll regret. So make stepping into other perspectives and practicing empathy a regular part of your day, even if just the perspective of your future self.

Reference

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Lindsay Shaffer

Freelance Writer, Artist, Photographer

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Last Updated on October 16, 2019

5 Proven Memorization Techniques to Make the Most of Your Memory

5 Proven Memorization Techniques to Make the Most of Your Memory

Do you forget stuff every now and then? Are you trying to enhance your memory but not sure how?

All you need is the right memorization techniques to make the most of your memory.

The human brain is fascinating. More specifically, the vast interconnections within our mind. Mendel Kaelen compares the human brain to a hill covered in snow,

“Think of the brain as a hill covered in snow, and thoughts as sleds gliding down that hill. As one sled after another goes down the hill a small number of main trails will appear in the snow. And every time a new sled goes down, it will be drawn into preexisting trails, almost like a magnet. In time it becomes more and more difficulty to glide down the hill on any other path or in a different direction.”

The intent of Kaelen’s discussion is to think of new ways to temporarily flatten the snow. Kaelen remarked,

“The deeply worn trails disappear, and suddenly the sled can go in other directions, exploring new landscapes and, literally, creating new pathways.”

The idea here is to temporarily rewire your brain, or as Michael Pollan remarked in How to Change Your Mind,

“The power to shake the snow globe, disrupting unhealthy patterns of thought and creating a space of flexibility-entropy-in which more salubrious patterns and narratives have an opportunity to coalesce as the snow slowly settles.”

So, how can we rewire our brain allowing deeply worn connections to disappear and new connections to form? The answer is quite simple. We must change the way we store information in our mind.

    Let’s examine 5 specific memorization techniques that will change the way you think and remember information.

    1. Build a Memory Palace

      What is it?

      The method of loci[1] (aka memory palace) is a method of memory enhancement using visualizations with the use of spatial memory. It uses familiar information about your environment to quickly recall information. It is a method that was discussed by Cicero in an ancient dialogue called De Oratore.

      How to use it?

      Ron White discusses in How to Memorize Fast and Easily: Build a Memory Palace, that it’s essentially a room or building that you have memorized and you use locations in the room to store data. Ron informs us,

      “You memorize locations in a room and then you later go back to those locations to retrieve the data that you want to remember.”

      Example

      An easy 5-step example, in the form of a Wiki, can be found at Artofmemory.com. Let’s examine the the steps:

      • Step 1. Choose a place that you know well. For example, your house or office.
      • Step 2. Plan the route and pick specific locations in your route. For example, your front door, bathroom kitchen, etc.
      • Step 3. Decide what you want to memorize. For example, geography, list of items, answers for a test, etc.
      • Step 4. Place one or two items, with a mental image, and place them in your memory palace. Exaggerate your images. For example, use nudity or crazy images forcing it to stick in your mind.
      • Step 5. Make the image into a mnemonic.

      You can learn more about this technique here: How to Build a Memory Palace to Remember More of Everything

      2. Mnemonic

        What is it?

        A mnemonic is a memory device that aids in retention and/or retrieval of information. Mnemonic systems are techniques consciously used to improve memory by helping us use information already stored in long-term memory to make memorization easier.[2]

        How to use it?

        Mnemonics make use of retrieval cues to encode information in our brain allowing for efficient storage and retrieval of the information. The trick is to learn how to easily create mnemonics. If you find that you struggle with creating your own, try the following website: Mnemonic Generator.

        Example

        I recently came across a video using mnemonics to memorize countries. Memorizing Countries using Mnemonics is a video created as an introduction to a class for using memory techniques to learn the names of countries on maps.

        I actively search for videos that provide enormous educational value, yet receive very little exposure. At the time of this writing, this video has received less than 4k views. Let’s examine the video.

        Goal: Create a mnemonic to memorize the countries in the Caribbean (just the countries you need to learn).

        Step 1. Looking at a map – write out each country (for which five were chosen).

        Cuba, Jamaica, Haiti, Dominican Republic, Puerto Rico.

        Step 2. Write the first letter of each country vertically.

        C

        J

        H

        D

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        P

        Step 3. Create a sentence or phrase.

        Cubs

        Just

        Hate

        Doing

        Push-ups

        Cubs just hate doing push-ups. (Cuba Jamaica Haiti Dominican Republic Puerto Rico)

        3. Mnemonic Peg System

          What is it?

          According to Artofmemory.com, a mnemonic peg system is a technique for memorizing lists and it works by memorizing a list of words that are easy to associate with the numbers they represent.[3] These objects are the pegs of the system.

          How to use it?

          The trick is to create a Number Rhyme System with each number having a rhyming mnemonic keyword.

          Example

          Let’s look at an example of a Number Rhyme System:[4]

          0 = hero

          1 = gun

          2 = shoe

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          3 = tree

          4 = door

          5 = hive

          6 = sticks

          7 = heaven

          8 = gate

          9 = line

          Another technique like the Peg system is the Number Shape System.[5] Here you are assigning mnemonic images based on the shape of the number. Watch the following video for an example of this system: Number Shape System for Memorizing Numbers.

          4. Chunking

            What is it?

            Chunking is a way to remember large bits of information by chunking them into smaller pieces of information. We are more likely to then remember the information when we put the small pieces back together to see the entire picture.

            How to use it?

            In the video Chunking – A Learning Technique, we can see that there are several ways to chunk information.

            Example

            Let’s examine a simple example using a nine-digit number.

            Step 1. What is the number you are trying to remember?

            081127882

            Step 2. Cut the number into smaller pieces through chunking.

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            081 – 127 – 882

            Let’s look at one more example from the same video.

            “Piano teachers will first demonstrate an entire song to students. They will then ask their students to practice one measure at a time. Once the part has been learned and the neural connections in the brain have been built, then students go on to the next measure. After all chunks have been played separately, they are combined until the entire piece is connected.”

            5. Transfer of Learning

              What is it?

              Transfer of learning is a way to learn something in one area and apply it in another. Authors of Thinking at Every Desk, Derek and Laura Cabrera inform us about the transfer of learning,

              “If a student has a high transfer skills, she can learn one thing and then teach herself 10, 50, or 100 additional things.”

              How to use it?

              There are two specific ways to use it:

              1. Vertical Transfer (aka Far Transfer). Think of learning something in grade school and applying it another grade or later in life.
              2. Horizontal Transfer (aka Near Transfer). Think of learning a concept in history and applying it in math.

              Example

              I provide a detailed step-by-step example for this technique in this article:

              Learn How to Learn: How to Understand and Connect Difficult Ideas Easily

              The Bottom Line

              The key to using the techniques discussed here is to remember that we must actively think about information.

              We cannot simply drill information into our brain through rote memorization. We must change the way we think about memorization. We must find a way to “shake the snow-globe” in our mind or flatten the snow so that we can create new learning paths.

              Or as Derek and Laura Cabrera point out, we must insert “Thinking” into the equation,

              “Information X Thinking = Knowledge”

              More About Enhancing Memories

              Featured photo credit: Nong Vang via unsplash.com

              Reference

              [1] Remember Everything: Memory Palaces and the Method of Loci
              [2] The Learning Center Exchange: 9 Types of Mnemonics for Better Memory
              [3] Art of Memory: Mnemonic Peg System
              [4] Art of Memory: Number Rhyme System
              [5] Art of Memory: Number Shape System

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