The efficacy of the record is widely known. Many people keep records on a daily basis in the form of household accounts and to-do lists. There are many great people in the past who are said to have been "recorders," and Einstein and Newton have written down all the data and have achieved many results. This book provides a number of techniques for maximizing the potential of this "recording" that everyone is doing.
The author is DaiGo, a mentalist who has been sought after in the media in recent years. The author himself has been recording for more than 10 years, leaving notes and audio files of ideas and information that came to his mind. The amount is said to be tens of thousands. He asserts that he is able to constantly publish more than 12 books a year because he usually stores a huge amount of "records".
This book is a collection of techniques that have been shown to be effective in multiple trials, based on the recording techniques used in psychotherapy. There are 33 techniques, all of which are provided with recording papers and example entries. Not only are all recording techniques persuasive, but the structure is easy to understand no matter where you read them, so you should be able to obtain specific techniques for solving your own problems.
It will be an effective book not only for those who have troubles but do not know how to solve them, but also for those who usually use memos and notebooks as a tool to achieve their goals.
Main points of this book
If you can't find what you want to do, keep an "action diary" to understand what you feel "achievement" and "joy". By doing so, you can increase the behaviors that make you happy.
If you're not motivated, use the "Psychological Contrast Setting" to remove obstacles to achieving your goals.
If you get lost in your life, try the Life Career Wheel. It is a hint to think about what you should do to become your ideal self.
Find what you want to do
The "Behavior Diary" is recommended for people who can't find what they want to do. This technique was devised in the 1970s by Aaron Beck, the father of cognitive behavioral therapy. It's the perfect recording technique for people with low motivation or who don't know what to do.
The behavior diary is divided into three steps. In step 1, the actions taken on that day are recorded on an hourly basis. In step 2, the levels of "feeling of accomplishment" and "joy" felt for the action are each scored on a scale of 10 points. Then, as step 3, look at the diary at the timing when a certain amount of records are accumulated, and know what kind of behavior you feel "achievement" or "joy".
Happiness is determined by the balance between "feeling of accomplishment" and "joy" in behavior. If this level is set to the same level, the total amount of happiness will increase, resulting in a richer life.
If you look at the "behavior diary", you can see "what kind of behavior do you feel happy about?" If you increase the behavior that makes you happy, you should be able to realize what you really like.[Must read point!] Increase motivation
Psychological contrast setting
For those who are in a situation like "I'm not motivated and I can't get the job done …" "I have something to do by tomorrow, but I just can't get motivated …", psychologist Peter Golwitzer The "psychological contrast setting" that was devised is the best. According to one study, using "psychological contrast settings" for difficult tasks increased motivation and achieved 2-3 times higher.
The psychological contrast setting consists of four steps. First, write down the goals you want to achieve. Then think about why the goal is important and write down the reason. If the goal is to "make exercise a habit", there may be reasons such as "I want to be healthy" and "I want to work hard with physical strength". Next, write down what is likely to be an obstacle to the set goal. Finally, imagine the countermeasures for the obstacle in as much detail as possible. If the disability is "extending work and running out of time", then "if you run out of time, do a simple exercise that lasts 5 minutes".
Quick win analysis
Progress, no matter how small, is motivating. The recording method that utilizes such "small progress" is "quick win analysis".
"Quick win" refers to a "small but speedy success experience." The idea is to dare to produce small results in a short period of time and raise the morale of the project.
The quick win analysis uses a recording sheet that is divided into five columns: "project", "quick win", "difficulty", "impact", and "total score". In the "Project" column, write the current final goal, and in the "Quick Win" column, enter as many actions and results as you can think of that you can most easily feel the progress of the project.
In the "Difficulty" column, the difficulty level of each quick win is scored on a scale of 5 points. 5 points if it seems easy, 1 point if it seems difficult.
In the "Impact" column, give a maximum of 5 points on how much impact the achievement of the quick win will have on the project. If the impact seems to be large, give 5 points, and if the influence seems small, give 1 point.
Finally, enter the number obtained by multiplying the "difficulty" and "impact" scores in the "total score" column.
If you fill in the 5 fields, start with the one with the highest total score. “Small progress” should keep you motivated and move towards the achievement of the project.
Foster a stress-resistant mind
Stress that no one can avoid. Finding a way to relieve stress is important, but before that, make sure you understand the stress you are having.
"Stress Diary" is a recording technique that allows you to visualize your own stress. Write down your daily stress in detail and check how each one affects your life. Write down according to the items "date and time", "stress", "happiness", "emotion", "productivity", "stress source", "physical reaction", and "coping level", and check your reaction pattern to stress.
Write the date and time when you felt stress in "date and time", the content of stress in "stress", and what kind of feelings you had for that stress in "emotion". Next, the "stress source" is the cause of stress, the "physical reaction" is the cause of stress, what kind of changes have appeared in the body, and the "coping level" is how well the stress was dealt with. Write. In addition, "happiness" is scored on how much the stress makes you feel depressed, and "productivity" is scored on how your productivity changes due to the stress, out of a maximum of 10 points.
Let's collect the data for at least 2 weeks. After accumulating to some extent, analyze based on the written contents. First, identify "what is the most frequent stress in your life?" And "what is the most unpleasant stress for you?" Next, check the stress source and coping level in your diary, consider whether there is a better countermeasure, and think "In what circumstances are you likely to feel stress?"
By analyzing stress in this way, you can understand your own stress tendency. That way, you will be able to deal with stress properly.
Relationships become easier
Communication strategy planning
The troubles of human relations are constant in the world. In particular, many people are worried that they will not be able to have conversations with people as expected.
Professor Michael J. Rouse of Western University and others have developed "communication strategy planning" to solve communication problems. This is a technique developed to improve business communication, such as business negotiations and speeches, but it has been found to be effective in all types of communication, both public and private.
In "Communication Strategy Planning," we will use a recording sheet consisting of four columns to think about future communication from four perspectives.
In the first "Communicator Strategy" section, focus on yourself as the "sender of the message". What you fill in is "the message you want to convey", "what kind of person you are to the person you are communicating with", and "what kind of result you want to get from this communication".
The next section, "Audience Strategy," focuses on the "message recipient," the person or audience. Enter "what you know" and "what kind of information and actions are most likely to motivate the other person".
Next, in the "Message Strategy" column, focus on "what you want to convey" and think about specific ways to convey a message, such as "what style and way of speaking should be used".
The final column, "Channel Strategy," considers effective communication channels. Find out what means and media you should use, and the cost and time of using that channel.
With the technique of "communication strategy planning", you will be able to communicate well in any situation, online or offline. Once you get used to this technique, you will be able to consider and speak four items in your head.
Gain problem-solving skills
Life Career Wheel
As we get older, our life stages change steadily. In the process, you may be worried about the future.
In such a case, "Life Career Wheel" is recommended. It is a classic technique based on Dr. Donald Super's concept of life career rainbow.
The purpose of the "Life Career Wheel" is to find the optimal work-life balance for each life stage of life. Dr. Super plays the roles that many people play in their lives: "children," "students," "leisure people," "citizens," "professionals," "parents," "spouse," "homemakers (housework, shopping, cleaning, etc. I took the time to maintain it) ”. In the "Life Career Wheel", you can check how you are playing these eight roles and what you want to do in the future using a recording paper with three circles.
First, cut out the first pie chart from the perspective of what you are currently investing your time and energy into. Next, the second from the perspective of "what kind of distribution would the role of life be if I lived the" best life "?", And the third from the perspective of ideals five years from now. Cut the pie chart.
Once you've written it, try answering the following two questions while comparing the three pie charts. "What am I missing to get the ideal role?" "Why aren't I playing the ideal role now?"
Therefore, if an obstacle that prevents the realization of the "ideal role" is found, consider specific measures and put them into practice by "quick win analysis" or the like. By repeating this procedure, life will surely go for the better.
Recommendation of reading
In this book, 11 chapters are prepared, and 33 recording techniques that solve 11 problems such as "find what you want to do" and "motivate" are introduced. All of them can handle a wide range of specific scenes, such as "when your worries do not disappear from your head", "if you do not want to be swayed by anger", "if you want to take a step back and stay calm", and all the problems in your life. It will be a hint to solve the problem.
By practicing the techniques in this book, why not experience the "power of recording" that may "change your life"?