Short-term rehearsal gave purely short-term benefits. Struggling to hold on to information and then recall it had helped the group distracted by math problems transfer the information from short-term to long-term memory. The group with more and immediate rehearsal opportunity recalled nearly nothing on the pop quiz. Repetition, it turned out, was less important than struggle. It isn’t bad to get an answer right while studying. Progress just should not happen too quickly,

When you repeat something enough times, you establish new neural pathways in the brain that your habit flows through effortlessly and automatically, allowing you to literally fuggetaboutit.

There is a huge body of scientific research to explain the mechanism by which routine enables difficult things to become easy. One simplified explanation is that as we repeatedly do a certain task the neurons, or nerve cells, make new connections through communication gateways called “synapses.” With repetition, the connections strengthen and it becomes easier for the brain to activate them.

When you wish to instruct, be brief; that men's [children's] minds take in quickly what you say, learn its lesson, and retain it faithfully. Every word that is unnecessary only pours over the side of a brimming mind.

throw away the idea that healing is forgetting the real result is no longer reacting to old triggers with the same intensity as before the memories are still there, but they do not have the same power over your mind

Healing is when you intentionally decrease the tension you carry in your mind.

Repetition until Your Learning Becomes Unconscious (Outsourced to Environment) While I implemented what I learned, my teacher would watch me from a distance. He let me struggle as I tried to remember what he had just shown me. The first time, applying what he taught took a lot of time and effort. So we did it again, and again, and again. Over time, I became competent and thus confident. Learning something new is all about memory and how you use it. At first, your prefrontal cortex — which stores your working (or short-term) memory — is really busy figuring out how the task is done. But once you’re proficient, the prefrontal cortex gets a break. In fact, it’s freed up by as much as 90 percent. Once this happens, you can perform that skill automatically, leaving your conscious mind to focus on other things. This level of performance is called automaticity, and reaching it depends on what psychologists call overlearning or overtraining. The process of getting a skill to automaticity involves four steps, or stages: Repeated learning of a small set of information. If you’re playing basketball, for instance, that might mean shooting the same shot over and over. The key here is to go beyond the initial point of mastery. Make your training progressively more difficult. You want to make the task harder and harder until it’s too hard. Then you bring the difficulty back down slightly, in order to stay near the upper limit of your current ability. Add time constraints. For example, some math teachers ask students to work on difficult problems with increasingly shortened timelines. Adding the component of time challenges you in two ways. First, it forces you to work quickly, and second, it saps a portion of your working memory by forcing it to remain conscious of the ticking clock. Practice with increasing memory load — that is, trying to do a mental task with other things on your mind. Put simply, it’s purposefully adding distractions to your training regimen.

The first is the extreme brevity of the financial memory. In consequence, financial disaster is quickly forgotten.

Man’s imperfect, limited-capacity brain easily drifts into working with what’s easily available to it. And the brain can’t use what it can’t remember or when it’s blocked from recognizing because it’s heavily influenced by one or more psychological tendencies bearing strongly on it … the deep structure of the human mind requires that the way to full scope competency of virtually any kind is to learn it all to fluency — like it or not.

This new science of performance argues that you get better at a skill as you develop more myelin around the relevant neurons, allowing the corresponding circuit to fire more effortlessly and effectively. To be great at something is to be well myelinated. This understanding is important because it provides a neurological foundation for why deliberate practice works. By focusing intensely on a specific skill, you’re forcing the specific relevant circuit to fire, again and again, in isolation. This repetitive use of a specific circuit triggers cells called oligodendrocytes to begin wrapping layers of myelin around the neurons in the circuits — effectively cementing the skill. The reason, therefore, why it’s important to focus intensely on the task at hand while avoiding distraction is because this is the only way to isolate the relevant neural circuit enough to trigger useful myelination. By contrast, if you’re trying to learn a complex new skill (say, SQL database management) in a state of low concentration (perhaps you also have your Facebook feed open), you’re firing too many circuits simultaneously and haphazardly to isolate the group of neurons you actually want to strengthen.

In Brain Rules, John Medina shares how he’s able to keep the attention of his students in classes that last more than an hour: he plans his class in modules that last no more than ten minutes. Each module starts with a Hook — an interesting story or anecdote, followed by a brief explanation of the key concept. Following this format ensures that his audience retains more information and doesn’t zone out. (That’s the primary reason this book is organized in short sections that take less than ten minutes to read.)

So much of our time is preparation, so much is routine, and so much retrospect, that the path of each man's genius contracts itself to a very few hours.

Master: It is Love. Love is the medicine that accelerates the process of healing. There is no other medicine but unconditional love. Not: I love you if, or I love myself if. There is no if. There is no justification. There is no explanation. It is just to love. Love yourself, love your neighbor, and love your enemies. This is simple, common sense, but we cannot love others until we love ourselves. That is why we must begin with self-love.

Healing is a small and ordinary and very burnt thing. And it’s one thing and one thing only: it’s doing what you have to do.