Lessons from: Limitless

Name: Limitless

Author(s): Kwik, Jim

Synopsis

Limitless is mostly a book about techniques that one can follow to improve focus/concentration, learning, memory, productivity and thus the outcomes/results one achieves in their life. The author, himself having experienced learning difficulties, also ensures to point out multiple times through the book that often our inability to do something stems first from our lack of confidence in ourselves (mindset)(learned helplessness comes to mind as a concept) before the other two factors (motivation and method) start playing a role - Breaking away from these limits is also what one needs to become "limitless". Beyond purely mental techniques however, the author also defines other areas to improve in order to become "limitless" viz. nutrition, habits, behaviors, attitudes, environment. The book is fairly action oriented with exercises called "Kwik start" following key concepts - put in by the author so that we not just learn the techniques but also to apply them. 

Core ideas

1. The four villains of the modern world that are limiting our ability to think, focus, learn and grow are: Digital deluge, digital distraction, digital dementia, digital deduction.
1. Digital deluge refers to the enormous amount of information, enabled by modern technology and the internet, we all have to content with on a daily basis. This tends to overwhelm us.
2. Digital distraction is about how modern technology and our "always connected" ways of living have made us more distractable and are sometimes designed to make distraction a reward by lacing it with dopamine hits. However, this distraction takes away from the real joy in life that comes from deep work, flow.
3. Digital dementia refers to how the overuse and overreliance on digital technologies leads to cognitive decline.
4. Digital deduction is when we outsource the critical thinking that we're supposed to do to modern technology. We stop thinking critically and tend to go with popular opinions on the internet. We tend to believe that what we see or hear on our social media is an accurate representation of reality.
2. Three secrets to a limitless life: Mindset, motivation and (right) method.
1. Mindset refers to our deeply held beliefs about who we are, how the world works, what is our place in it, what we are capable of and what we deserve.
2. Motivation refers to why we act, why we expend energy towards something instead of not.
3. Method is how we bring our motivation to fruition. This refers to our skill sets.
3. The brain is part of the central nervous system (CNS) and has 3 major areas: Brain stem (basic functions to sustain life), cerebellum (movement, coordination and decision making) and the cerebral cortex (complex thinking, short term memory and sensory stimulation). We also have a "second brain" called the enteric nervous system (ENS) which are the nerve cells that line our gastrointestinal tract. The CNS and ENS interact with each other to determine our mental state. Our brain is malleable (neuroplasticity). Modern society and the school system teach us "what to learn" without teaching us "how to learn".
4. To learn things more effectively divide your sessions using the Pomodoro technique which advises 25 mins of focused work followed by 5 mins of rest/break. Further enhance learning outcomes by following the acronym FASTER (Forget, Act, State, Teach, Enter, Revise). Writing down what we intend to do makes us more likely to follow through.
5. Our state of mind, how we behave, how satisfied we are with life, what we have achieved in life and so on is a result of the beliefs we hold - our mindset. To make yourself limitless you need to unlearn any limiting belief that you may be consciously or subconsciously harbouring. A growth mindset is very important, negative emotions drive us to narrow the range of what we are capable of doing.
6. Limiting beliefs we carry: Intelligence is fixed, we use only 10% of our brain, mistakes are failures, knowledge is power, learning new things is hard, criticism from others matters, genius is born.
7. To develop a limitless mindset: Name (identify) your limiting belief, focus on the facts (don't let your limiting beliefs make you subjective, when you focus on the facts you will realize that things aren't so bad), create a new (more realistic) belief to supplant the old belief.
8. Purpose, energy and small simple steps combine to create motivation: The author says, "The reality is that you do motivation. Ultimately, motivation is a set of habits and routines, guided by your values and your identity, that you carry out every day." (emphasis added)
1. Purpose: One must define clear, meaningful (doesn't matter big or small) goals that are in line with one's values. If your goal is not meaningful enough, then your motivation will not be strong enough. Defining "SMART" goals is okay, but they must also be from the HEART i.e. they should contribute to your physical, mental and emotional health, they should be enduring so that you don't give up during tough times, they should be alluring so that you're more often pulled to them than having to will yourself to do them, they should be relevant and they should be a truthful reflection of you as a person and not something you take on because of, say, society.
2. Energy: Keep your energy levels high by feeding your brain nothing but the best. Top 10 brain foods are: avocados, blueberries, eggs, fresh water fish, broccoli, dark chocolate (70%+), leafy greens, turmeric, walnuts and water. We should get our nutrients from whole, organic foods. Supplementation is needed when you know you lack specific nutrients in your regular diet. Exercise is important. Get rid of automatic negative thoughts (ANTs). Try to live and keep a clean environment around you (esp. the air). Spend time with the people that make your grow (and feel limitless), and whose lives you can add value too. Keep learning new things, be a lifelong learner. Learn how to manage stress, there are many techniques such as nature walks, breathing techniques, meditation - do whatever you like but do not let your stress get chronic, we're only built for the acute stuff. Get high quality sleep. And finally, literally, physically protect your brain from injury.
3. Small simple steps: If you perform the first step to motivation (defining your purpose) then it is also likely that the enormity of the task will scare you a little, and it can even scare you to the point that you get paralysed into inaction and eventually give up thinking that the task is beyond your abilities as a "normal" human. The author wants us to counter this situation by breaking the task into bite sized pieces. Baby steps are one of the only three things that can help us make long term behaviour change (the other two being epiphanies and change in environment). Take it one step at a time, one day at a time and be kind to yourself. We don't think our way into a new way of acting, we act our way into a new way of thinking. The goal is to take these small steps so that they become habits, and once you are habituated to something, it becomes automatic and does not require a lot of cognitive load. Once habituated, you can stack more things on top of those habits to the point that you are getting a decent amount of work done each day. Breaking a bad habit is easier if it is replaced with a more constructive new habit. Having a strong morning routine is important, if you win the morning then you win the day - the usual stuff but checking in on our dreams before we get out of bed is a new one for me, sounds interesting, not sure if I will do it though.
9. If you’re going to become limitless, you’re going to want to get yourself into a flow state as often as possible: Do this by eliminating distractions, give yourself enough time to achieve flow (90-120 mins), do something you love (duh?), have clear goals for the "flow session", challenge yourself a little (it should not be too easy, flow sits between too easy and too hard). What prevents flow: multitasking, stress, fear of failure and lack of conviction (in your ability).
10. If you can't concentrate, you can't manifest: Concentration is like a muscle and can be strengthened with practice, but in our modern day and age we practise distraction instead. As much as possible do one thing, and one thing only at a time. Remove all distractions such as your phone. Block focus sessions through the day where you commit to yourself to not focus on anything but the task you set out to do.
11. A key to being able to concentrate is to have a calm mind: There is need for all of us to have time when our mind is not cluttered. Meditation, yoga (really asanas), tai chi can help do this but if you are short of time then you should:
1. Breathe: Box breathing and 4-7-8 (inhale- hold - exhale) for 3-4 counts/sets
2. If there is something that is causing you stress, get to it first, do not delay (Zeigarnik effect: things weighing on our minds are going to continue weighing on our minds until we deal with them)
3. Schedule time for distractions: "Simply saying, “I’ll worry about that later” isn’t likely to keep that worry from creeping back 20 minutes from now. But saying, “I’ll worry about that at 4:15” very well might."
12. Being a lifelong student: … is good for your brain. Use active recall (when reading/learning something, after a set period of time/completion of a module, close the book and try to remember the key points on your own and then refer to the book and see how much you got it right), use spaced repetition (try to remember something a set number of days after you first learnt it and see how much you got right, then repeat the same exercise after the same number of days esp. focusing on the things you did not get right last time, do this at least 4 times), put yourself in the right state through mindset, posture, music and scent, when you are listening to someone listen with intent, connect with them, empathize with them and ask follow up questions, take notes with intent, split the page in half where left you just note whatever is being said that you find important while on the right side you give your own understanding of the note (how will I use this, when will I use this, why will I use this), handwrite your notes instead of typing them.
13. There’s no such thing as a good memory or a bad memory; there is only a trained memory and an untrained memory. In order to learn any new piece of information, it must be associated with something you already know. You can associate new information with: an emotion, a location, memorable quality. Adding vivid detail (like putting it in the form of a story) to a list of mundane items will make them immediately memorable, even for days and weeks on end.
14. Use the Loci method to remember flow and key talking points during a presentation: Identify the talking points, imagine a room you a familiar with, imagine going through the room in a set manner (e.g. clockwise or counter-clockwise) focusing on each thing in the room as you do so, assign each of your talking points to the things in the room in the order that you want to remember the talking points.
15. Readers are leaders: Must make a habit of reading at least 15 mins a day. Reading efficiency depends upon our reading speed and reading compression. There are many tools on the internet to measure one's reading speed, usually it is 200-250 words per minute, mine was 300 words per minute, elite level are at 500 words per minute - At that level you are able to consume a lot of information quickly and with the other tools in the book, also retain much of the information. To increase reading speed: use a visual pacer (like your finger), stop subvocalizing (saying the words in your head as you read), stop regressing (going back to re-read what you just read).
16. Thinking better: Use DeBono's six hats model to think broadly about a topic. The author also advises that we be aware of our unique form(s) of intelligence and learning styles - so that you know how you are likely to react/add value to a situation and if you need to get other people involved (who think differently). The author also talks about his favorite mental models:
1. 40/70 rule: One should not take a decision without having at least 40% relevant information available to them. But they should also not much longer once they've collected 70% relevant information.
2. Not-to-do list: Esp. useful at the beginning of a project or even start of a packed day - knowing what not to do can be the difference between making progress and Brownian motion. The author makes it clear that we should not make this list with mundane/common sense items like "do not brose social media", but rather wants us to make it as follows: tasks that are important but can't be done due to external dependencies, tasks that you think are important but are just busywork, ongoing/current tasks that don't benefit from additional attention, tasks given by others but don't need to be done by you.
3. Study your errors: Learn from your mistakes, have a system around recording your mistakes and learnings thereof if you want a better life. Those who do not learn from history are doomed to repeat it.
4. Second order thinking: Always think about what your actions are going to result in beyond their immediate impact by asking "and then what?".
5. Think exponentially: Basically going beyond linear/incremental thinking and forcing yourself to be creative in order to deliver 10x results. Easier said than done, and some people are better placed to do this than others, but the idea is that one should not limit their thinking.

Notable quotes

• If an egg is broken by an outside force, life ends. If broken by an inside force, life begins. Great things always begin from the inside.
• Often when you put a label on someone or something, you create a limit—the label becomes the limitation. Adults have to be very careful with their external words because these quickly become a child’s internal words.
• Learning how to learn is the ultimate superpower.
• “Asking the brain to shift attention from one activity to another causes the prefrontal cortex and striatum to burn up oxygenated glucose, the same fuel they need to stay on task,”
• Research suggests that our natural ability to concentrate wanes between 10 to 40 minutes. If we spend any longer on a given task, we get diminishing returns on our investment of time because our attention starts to wander.
• The human brain does not learn as much by consumption as it does by creation.
• When we write something down, we are more likely to do what we promise.
• That’s why the brain is primarily a deletion device; it’s designed to keep information out.
• When we take responsibility for something, we are imbued with great power to make things better.
• It's not about how smart you are; it's how you are smart.
• Instead of looking at mistakes as proof of failure, take them as proof that you are trying.
• Creating the life you want can be scary. But you know what’s scarier? Regret. One day we will take our final breaths and not one of other people’s opinions or your fears will matter. What will matter is how we lived.
• Don’t take criticism from someone you wouldn’t take advice from.
• Motivation is not something you have, it's something you do.
• “People don’t buy what you do, they buy why you do it, so it follows that if you don’t know why you do what you do, how will anyone else?”
• The greatest task we have in life is to share the knowledge and skills we accumulate.
• Your behavior has to support your values, otherwise there is no drive for it.
• Pain can your teacher, if you use it and do not let it use you.
• Start somewhere. Anywhere.
• The most important thing is having a productive morning routine. I can’t stress enough how much of an impact getting your day off to the right start has on how the day goes for you overall.
• If you can't concentrate, you can't manifest.
• Whenever possible, try to do one thing at a time.
• Smell is an enormously important, yet unused, memory tool.
• I’d recommend handwriting your notes. Even if you’re using a tablet computer to store your notes, use an electronic pen to do so.
• Information by itself is forgettable, but information combined with emotion becomes a long-term memory.
• The life you live are the lessons you teach.

In closing

It's an okay book. I like the fact that it is action oriented, and most of the points are things that can be immediately implemented. Further, all of the philosophical points in the book also resonated with me, so that may be coloring my judgement. They are good techniques/models, and worth a quick read and inspiration of relevant elements into one's life. Next, I will write about "Atomic Habits" by James Clear since these two books are good complements.