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KEY IDEAS > Mindset/Mental > Flashcards

Mindset/Mental Flashcards

1
Q

What is your brain at work’s SCARF model?

A

status, certainty, autonomy, relatedness, and fairness and core/primal interconnected domains of social experience that determine whether interactions are positive or negative

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2
Q

what is your brain at work’s ARIA model?

A

awareness, reflection, insight, action: use to find insights to solve an “impasse”

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3
Q

what are key aspects of awareness in your brain at work’s ARIA model?

A

focus lightly on impasse/minimize prefrontal cortex … issue is “on stage but takes up little space”

“describe problem in as few words as possible”

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4
Q

what are key aspects of reflection in your brain at work’s ARIA model?

A

pay attention to thinking processes/metacognition instead of specific ideas

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5
Q

what are key aspects of insight in your brain at work’s ARIA model?

A

creates energy and motivation, alpha waves go quiet just before and gamma rays spike at moment of insight

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6
Q

what are key aspects of action in your brain at work’s ARIA model?

A

harness energy and motivation, commit to specific actions

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7
Q

what are key aspects of status in your brain at work’s SCARF model?

A

general

  • is relative, diverse frameworks exist
  • affects longevity/health, self-control, mental clarity/information processing

threat response

  • more intense and common than rewards
  • triggers flight response/avoidance

reward response
- triggered by high status achieved AND when perception of status increased

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8
Q

what are key aspects of certainty and autonomy in your brain at work’s SCARF model?

A
  • perception of control is vital for emotional and physical health
  • can be managed via reappraisal
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9
Q

what are key aspects of relatedness in your brain at work’s SCARF model?

A
  • brain is highly social, relationships vital to physical and mental health
  • connection mediated by mirror neurons
  • strangers are naturally considered foes and trigger threat response
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10
Q

what are key aspects of fairness in your brain at work’s SCARF model?

A

threat response, unfairness:

  • triggers disgust
  • dampens creativity
  • heightens physical activity/energy (can be channeled to overcome mental obstacles like fear)

reward response:

  • positive feeling of safe connection and trust
  • giving activates greater award than receiving
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11
Q

what is the role of mirror neurons?

A

to understand/feel others through experiencing their states ourselves

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12
Q

how are mirror neurons triggered

A

via social cues that communicate intent, particularly facial expressions and body language

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13
Q

what brain regions are associated with emotional threat response

A

limbic system (esp amygdala)

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14
Q

what brain regions are associated with intention, cognition, high level thought processes

A

prefrontal cortex

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15
Q

what are social connections important?

A

quality and quality of them are only life experiences that increase happiness over a long time

(positive psychology, your brain at work)

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16
Q

what are thing that improve speed and effectiveness of learning?

A
  • verbalizing
  • writing down
  • teaching others
  • spaced repetition

(your brain at work)

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17
Q

what are common negatives related to perception that interacting with “foes”

A
  • less pleasant feelings
  • distracted attention
  • misread intent

(your brain at work)

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18
Q

how to make a “foe” into a “friend”

A
  • connect on human level (touching, small talk, personal vulnerability)

(your brain at work)

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19
Q

what is the primary prerequisite for effective collaboration?

A

environment of good relationships (relatedness), which takes considerable effort

(your brain at work)

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20
Q

what is the role of expectations in human performance?

A
  • incoming data interpreted to meet expectations and ignored when it doesn’t fit
  • neurochemistry/dopamine affected asymmetrically

(your brain at work)

21
Q

what are dopamine effects of meeting expectations?

A

small dopamine reward

22
Q

what are dopamine effects of exceeding expectations?

A

large dopamine reward

23
Q

what are dopamine effects of falling short of expectations?

A
  • sharp drop in dopamine/motivation
  • strong threat response
  • often leads to negative spiral

(your brain at work)

24
Q

what are the important details of reappraisal technique (your brain at work)?

A

general

  • useful for managing perception of control (certainty & autonomy in SCARF)
  • metabolically expensive
  • coaches/mentors/therapists useful for seeing other perspectives
25
Q

what are the 4 specific reappraisal strategies suggested by “your brain at work”

A
  • reinterpretation
  • normalizing
  • reordering values
  • repositioning
26
Q

details of “reinterpretation” reappraisal strategy in “your brain at work”

A

change emotional salience of a past event

27
Q

details of “normalizing” reappraisal strategy in “your brain at work”

A

recognize an experience is to be expected (similar to labeling)

28
Q

details of “reordering” reappraisal strategy in “your brain at work”

A
  • align wants with reality

- look for and value situational positives

29
Q

details of “repositioning” reappraisal strategy in “your brain at work”

A

change perspective through which events are interpreted

30
Q

describe the toward vs away principle of emotional neurobiology

A

away: anxiety/fear
- brain tries to minimize danger
- felt more strongly
- brain focuses and gains false confidence
- over-arousal saps resources from prefrontal cortex and creates false/accidental mental connections, and builds of allostatic load which increases permanent sense of threat

(your brain at work)

31
Q

how can you regulate emotions before they get triggered?

A
  • situation selection
  • situation modification
  • attention deployment

(james gross, your brain at work)

32
Q

how can you (positively) regulate emotions before they get triggered?

A

labeling using words (matthew lieberman): inhibits emotional activity by triggering prefrontal cortex

(your brain at work)

33
Q

what’s an important danger of matthew lieberman’s strategy of regulating emotions by labeling them and how best to counteract it?

A
  • brings emotions back to surface
  • to reduce arousal, use fewest words indirect metaphors if possible

(your brain at work)

34
Q

how does mindfulness affect neurobiology?

A

strengthens/prioritizes direct experience brain regions vs default network neural circuits (which are mutually exclusive)

(your brain at work)

35
Q

what does he “default network” do (medial prefrontal cortex and memory regions like hippocampus)?

A

planning, daydreaming, ruminating, develops “narratives” for self and others

(your brain at work)

36
Q

what do the direct experience brain regions do (insula, anterior cingulate cortex)?

A

realtime sensory input, switching attention

your brain at work

37
Q

what is best way to get past a mental roadblock/impasse and encourage insight?

A
  • ARIA model
  • take a break/quiet or switch to unrelated/fun/light activity (quiet prefrontal cortex)
  • ask someone with less information & fresh eyes

(mark beeman, your brain at work)

38
Q

what is the shape of the relationship between stress and (cognitive) performance?

A

inverted u (yerkes/dodson), peak at moderate level of (eu)stress

(your brain at work)

39
Q

what is the mechanism connecting stress and (cognitive) performance?

A

arousal/adrenaline (called norepinephrine in brain)

  • creates sense of urgency and promotes mental visualization
  • too much triggers fear/panic/loss of emotional control

interest (dopamine): novelty and positive expectations can “activate” eustress

(your brain at work)

40
Q

what are effective tactics for increasing eustress?

A
  • novelty (to increase interest)
  • positive expectations/mental visualization

(your brain at work)

41
Q

what are effective tactics for decreasing stress?

A
  • slow down down mental processes (write things down)
  • activate other brain areas (pay close attention to sensory input, physically move)

(your brain at work)

42
Q

what are the primary characteristics of attention disraction?

A
  • most often triggered by default mode network/thinking about ourselves
  • exhausts resources of prefrontal cortex (lowers iq, equivalent of losing sleep)

(your brain at work)

43
Q

what are the primary characteristics of focus via distraction inhibition?

A
  • cognitively costly
  • difficulty compounds
  • easiest when done early in behavior patter before momentum/inertia develops

(your brain at work)

44
Q

what is brain at work’s protocol for focus?

A
  • remove external distractions

- clear mind of internal distractions before difficult tasks

45
Q

when is multitasking effective?

A

when executing embedded routines

your brain at work

46
Q

why is focus preferable to multitasking on “conscious” tasks?

A

accuracy and performance differences because

  • brain can only consciously focus on one task at a time
  • switching between tasks uses energy

(your brain at work)

47
Q

why is mental simplicity better?

A
  • brain has limited ability to hold information
  • brain requires more space/energy to hold new concepts
  • memory degrades quickly when more than 1 idea is held in mind at a time

(your brain at work)

48
Q

what are tactics for optimizing use of mental resources?

A
  • prioritize prioritizing (by avoiding other energy consuming mental activities)
  • focus on most important ideas, not the easiest (which brain defaults to)
  • schedule most demanding/attention rich tasks for when mind is fresh and alert
  • use time blocks and batching for different modes of thinking
  • offload storage of information outside of the brain (focus brain energy on information interaction)

(your brain at work)

KEY IDEAS (7 decks)

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