개인 맞춤형 자율 학습 일정: 에너지 및 도파민 관리

### 개인 맞춤형 자율 학습 계획: 학습 일정 맞춤 설정
* 📅 기존의 자율 학습 일정은 **일상의 변화와 에너지 수준**을 고려하지 않아 실패하는 경우가 많습니다.
* 🏋 퇴근 후 또는 방과 후 공부 시간은 에너지가 고갈되어 공부하기가 어렵습니다. 핵심은 **에너지와 의욕이 최고조에 달했을 때 공부하는 것**입니다.
* 📆 주말과 같이 개방된 일정은 **파킨슨의 법칙**으로 인해 미루는 습관이 생길 수 있습니다. 학습 주제와 관련된 구체적인 기한과 약속을 설정하면 이를 극복하는 데 도움이 될 수 있습니다.
* 🧠 도파민 이론을 이해하면 미루는 습관을 끊는 데 도움이 될 수 있습니다. **도파민은 쾌락뿐만 아니라 동기 부여와 기대감**에도 영향을 미칩니다.
* 🌊 도파민 수치를 적정 수준으로 유지하는 것은 동기 부여에 매우 중요합니다. **정말 하기 싫은 일을 하면 도파민 수치가 떨어졌다가 다시 급상승**하여 동기 부여가 높아질 수 있습니다.
* 🎯 예기치 않게 공부가 밀려오는 날에는 **도파민 동기 부여 비법**을 활용해 단기간이라도 공부하세요. 짧은 시간이라도 **스스로 공부하는 습관**을 유지하는 것이 중요합니다.
* 💡 이 동영상은 또한 인터랙티브하고 효과적인 학습 경험을 위해 STEM 학습 플랫폼인 브릴리언트를 추천합니다. **브릴리언트는 수학, 통계, 코딩, AI에 관한 강좌**를 제공하며, 제공된 링크를 통해 가입하는 **선착순 200명에게 특별 혜택**을 제공합니다.

자율 학습과 일상 일정의 균형을 맞추려면 개인의 라이프스타일에 맞춘 일관된 학습 습관을 위한 에너지 관리와 도파민 요령이 필요합니다.

this is my calendar. My calendar says that I should be self-studying some Python right now. However, I'm currently lying here, scrolling, eating random things, and watching anime. If you're anything like me, you really did have every intention to self-study. You actually love learning new things, but somehow you always end up degenerating on the couch and feeling guilty and disappointed in yourself. So why does this keep happening? Short answer is your schedule. In this video, I'm going to talk about how to create your personalized self-study plan custom to your lifestyle and your so you can self-study consistently. Oh my God, I really wish somebody told me this like years and years ago because I would always try to copy other people's self-studying schedules and then it always wouldn't work for me. So then at some point I thought my brain was just broken. Plus, I also want to deep dive and explain to you how to use dopamine to trick yourself out of what I call a procrastination spiral. But first, I want

to explain why your self-study schedule probably doesn't work right. [Music] Now, you get up in the morning at 7 a.m., get ready, have breakfast, and head over to work. You make some progress on your projects and take a couple of meetings before taking your lunch break at 12:00 to 1:00 p.m. Then, you go back, do some more work, maybe take a couple more meetings, and get off work at around 5:00 p.m. You head to the gym and then head home for dinner. Some of your days may look like that, but other days may look like this: It's 9:00 a.m. It feels so good to sleep in. Today is wide open, so much time to catch up on things. I can get some self-studying done, catch up on some work I've been neglecting, run some errands, maybe get some groceries so I don't subsist on takeout, even getting a workout. The possibilities are endless, but there are also some days

like this, oh God, who's calling me at 4:00 a.m. right now? The entire website is down. God damn it. Okay, okay, I'll be right there. Okay, so I got to deal with that, and then I also have two back-to-back meetings. All of us have many types of days with different schedules. Yes, it may not be exactly what I described earlier, but I just hope you can see that you don't have a single type of schedule. It's actually a combination of different schedules. So how do you expect for you to create a single self-studying schedule and expect yourself to stick to that schedule all the time? Maybe studying 2 hours before work works great if you have a predictable schedule day, but not so much if you're having a day in which your time and energy is being pulled all over the place and is hitting the fan. Let's now talk about the three most common types of days that all of us have and how to schedule self-study time for each of

them work after worker School you may fall into the most common trap of thinking that you're actually going to self-study but then find yourself to be too exhausted. But I have good news for you days like this is actually the easiest to schedule a self-study session and stick through with it. The most important concept for you to understand is the idea of energy management versus time management. Technically do you have time to self-study after work or after school? Yes, you do but what you don't have is energy. Dr. K Anders Ericson who is one of the lead researchers into expert performance studied a sample of 30 violinist tracking what they do throughout the day. He found that the top violinist would practice in intense relatively short intervals first thing in the morning and no longer than 90 minutes per session followed by a break. They almost never practice more than 4 and 1/2 hours and usually after lunchtime they wind down energy motivation self-control all the things that make it so that you can get

yourself to do things that you're supposed to do starts up highest the morning, and then drains throughout the day. Since you spent most of your day at work or at school, you use most of your energy there, so you barely have anything left when you come home and you're trying to self-study. Okay, so let's talk about Solutions. The easiest solution is to get up early and self-study before you go to school or go to work, hoping you wouldn't stay there. But I know that doesn't work for everybody because research shows that some people are genuinely night ows. Plus, some people's schedules might just not align, like if you're working night shifts. So instead, what I want you to focus on is about scheduling your self-study session when you have a high level of energy, self-discipline, and motivation. Plus, if you can, I recommend choosing the same time slot that matches your energy levels all the days in which you have a consistent schedule because that just reduces decision fatigue, and it's easier.

to form a habit out of it, your energy and self-control motivation can also be deliberately replenished. I will talk about how to do that later when I talk about dopamine Theory. Whenever I have free time, I just practice my new anti-stress technique, transcendental procr destination. Next up is the Open schedule when you just happen to have a quiet weekend, holiday, whatever, you probably want to take the opportunity to catch up on some self-study, but suddenly that entire day just flew past, and you look up, and it's like 12 a.m., and you haven't done anything at all, and it's time for bed. This is because of something called Parkinson's law. It states work expands as to fill the time available for its completion. Say that if you have something that you have to do, and you have 2 hours to complete it, you'll finish it in 2 hours. But the same task, ask if you had 10 hours to do it, then it'll take you 10 hours to do so.

work will just keep expanding indefinitely until it's suddenly time to go to bed. What to do about it? Then, you got to make your brain think that it has a specific time, a specific deadline in which your self-studying has to be done. You can do this by two different ways. The first one is by scheduling an explicit commitment at a certain time. For example, I might schedule a time like 5:00 p.m. in which I'm going to go hang out with my friends, have dinner, watch a movie, and not get home until really late. So, that gives me a line that I need to hit. So, I'm like, Oh, I know I'm going to study 2 hours beforehand. That means I have to start at 3:00. The second method is even more powerful method, and that is to schedule a commitment that's specifically associated with whatever you're studying. Like, for example, I do these weekly lunch and learn live streams where I talk about Tech data and AI stuff. Check out the LinkedIn description if you want to

need to make sure that I learn the things that I have to learn, and I prepare before doing the lunch and learn, or else I would embarrass myself in front of thousands of people. That gives me a very strong motivating factor for me to do my self-studying, do the things that I need in order to make sure that it gets done before that time. For most of y'all, maybe it doesn't make sense for you to go use something like a live stream, but other things that you can do is to do like little accountability groups or check-ins with other people who are also self-studying, which gives you the urgency to do your self-studying before the check-in. It seems like you're unmotivated to do things because you're stuck in a loop of short-term dopamine rushes. All right, now let's talk about dopamine Theory because this is especially important for the next schedule type. By the way, this is a fantastic episode from Andrew Huberman, but it's also like 2 hours long and goes into a lot of

detail about dopamine Theory so if you're interested do check it out. But what I'm talking about is two concepts that will help you use dopamine Theory to trick yourself into getting out of procrastination spirals when you just need that little boost. So number one is the nature of dopamine. Dopamine is often mistaken for the feel-good neurotransmitter, but actually it's more about anticipation and motivation. So Andrew Haberman makes a great analogy about getting a sandwich when you're hungry and you're thinking about food. And maybe in particular you would love to have a roast beef sandwich on sourdough bread. Conveniently you see that there is a roast beef sandwich on sourdough bread store right across from you. So when you see that, you actually have a spike of dopamine and you have this corresponding craving for that sandwich. With that spike, there's then a dip in dopamine which gives you that craving, like the motivation to want to go into the store and buy a sandwich. So you go and do that. You take a bite.

satisfy your craving. And then there's another spike of dopamine, and you feel happy and satisfied. That's probably most situations, but maybe when you take a bite of that roast beef sandwich, and it was like literally the best food you ever had in your life, there would actually be a really big spike in dopamine, which then teaches your brain, Wow, this particular sandwich store and like roast beef sandwiches are amazing. However, say you walk across the store, and you realize that the sandwich shop is actually closed, or you actually buy a sandwich, and it just tastes awful. This would then cause your dopamine to actually dip downwards, and that's how your brain learns that it doesn't want to go to that particular store, and just generally maybe we don't like roast beef sandwiches. So yeah, dopamine is a way for your brain to learn what it likes and it doesn't like. So keep this in mind. This is very important to understand. So the second concept to understand is how dopamine works in your brain, like generally speaking, how dopamine works.

Andrew Huberman makes this really good analogy about a tidal pool. Usually, you know, there'll be like little waves that go down, and every wave would have like a little trough that goes underneath that, you know, etc., etc. So sometimes there's little waves and little dips, and then sometimes there's really big waves and really big dips. And sometimes when you're having those really big waves and really big dips, one of those really large waves might actually cause some of that water to splash out of that tidal pool. So that you're left with less water in total. So in this analogy, the water is the dopamine in your brain. So what's really important is that you maintain a good baseline level of dopamine. Or else, there's no dopamine for you to make any of these waves anymore, which would make you feel really tired, really drained, and just like not have any energy or motivation to do anything. So what you naturally want to do when you're in that state is to increase your dopamine levels as quickly as possible. So that's

When you do things like scrolling on a phone, watching TV, something like that, just hoping that you get like a dopamine hit and just like a little bit of a spike. So unfortunately, this doesn't actually work because you're kind of generating that little burst of dopamine, but then it just goes back down again. So how do we get our baseline dopamine up when we're in that state so we can be motivated to do things like self-study? So the funny thing is, if you actually do nothing at all, the dopamine amount will slowly climb up again and you will gather more motivation. But there is actually a trick that can make your dopamine regenerate much, much faster. It is by doing something that you really, really, really hate. Hey, I don't like that. I don't like that one bit. Remember how we talked about dopamine is about anticipation? So if you think about doing something that you have learned that you really, really, really hate, you would have that big decrease in dopamine. But this is where the trick comes in. You see what

goes down must come back up. If there's a dip in dopamine, there has to be an increase in dopamine because you're glad that the thing is done afterwards. And with that spike in your dopamine, it correlates to having a burst of motivation. Isn't that really cool? Like, I hate cold showers. Just the idea of going to a cold shower just makes me, like, want to just... I just... I just hate it so much. I can feel my dopamine dipping right now. I have this huge burst of dopamine afterwards and motivation, and then I can get myself to get out of my procrastination and then start working. However, it is not socially appropriate or possible to go take a cold shower anywhere. Like, if in you're public, can't just like go dunk your head into the sink in cold water. Like, you could, but that's really weird. So my emergency backup activity is by doing push-ups. I also hate push-ups, so I always get a little burst of motivation afterwards. By the way, in that Andrew Huberman episode.

he also talks about the fact that people have varying levels of baseline dopamine. Like some people who are really, really lucky just have like really high dopamine, but other people just naturally have really, really low amount of baseline dopamine. Unfortunately, I found out that I am someone that has really, really low levels of baseline dopamine, which is why I get in that procrastination spiral so often. So if you're someone that also now knows that they have really low baseline dopamine levels, um, I promise you it's going to change your life. All right, so now let's go back to that third type of schedule, which is one of those days in which you just have things popping up everywhere unexpectedly, and you feel super overwhelmed. And that's where the dopamine hack really comes into play. So maybe you only have like 30 minutes in your schedule where you can do some self-study. So what you can do is do the dopamine motivation hack, get yourself that burst of motivation to be able to sit down and just study even for a short

period of time. Not going to lie, these are not going to be days in which you're going to get a lot of work done, but generally speaking, it's good to try to maintain a habit of self-studying, even if it's for a much shorter period of time. Now, I want to talk a little bit about the sponsor of this video, Brilliant. Thank you, Brilliant. If you're watching this video, you're probably someone who's interested in self-study. I don't know why you would be watching this video otherwise. So, if you're interested in learning about STEM subjects specifically, I would highly recommend using Brilliant. Brilliant is a STEM learning platform that specializes in interactive, hands-on learning. I first knew about Brilliant years ago when I was recommended by Meta when I was interviewing to actually go on Brilliant to review my stats. And after I did that, I can genuinely say that it is one of the first places I look at whenever I want to learn something new. That's because it's just so effective for learning STEM subjects that are

notoriously hard to learn because they're such like abstract concepts, but with Brilliant, they have interactive problem-solving sets where you can like click things, and then things pop up, and then you just get like bursts of dopamine and motivation. So you're actually really enjoying learning in the process. They have timeless course offerings like math and stats and coding, which you all know I can't recommend enough, and they have continuous new course offerings as well. One of my favorite more recent courses is Introduction to Large Language Models. It's a course that doesn't require any coding abilities. It just does a really good job of giving you an intuitive explanation of how large language models work, which I definitely recommend that you learn about because AI is here to stay, and the ones taking advantage of new technologies will be the ones that have the most opportunities. If you want to go deeper into the subject, they also have a couple of courses on neural networks, which I really like as well. You can join millions of people already learning on Brilliant and head over to this link.

over here also linked in description to get started for free. If you go through my link, the first 200 people will get 20% off in annual membership. All right, back to the video. So I hope that was a helpful video. I know there was a lot that happened, so let me in the comments what you think about this video and also report back if you're going to go TR D dopamine motivation hack. Okay, so I'll see you guys in the next video. We live stream.

How To Create A Self Study Schedule

Hi! My name is Tina and I'm a ex-Meta data scientist. Now I create content and other internet things! 

This channel is about coding, tech, career, and self-study. I love learning new things and my goal is to always minimize effort and maximize outcome! 

I strive to do things in the most efficient way possible and with the highest reward. I basically refuse to do extra work to achieve my goals c: 




Tina Huang

개인 맞춤형 자율 학습: 자신에게 맞는 학습법 만들기

자율 학습 일정을 지키는 데 어려움을 겪는 이유는 각자의 고유한 일상과 획일화된 학습 계획이 일치하지 않기 때문일 수 있습니다.

가장 일반적인 세 가지 유형(정상, 자유, 혼란)에 맞는 맞춤형 자율 학습 계획을 세우면 더 일관성 있게 공부하는 데 도움이 될 수 있습니다.

도파민을 활용하면 미루는 습관에서 벗어나 맞춤형 학습 일정을 지키는 데도 도움이 될 수 있습니다.

퇴근이나 방과 후 자율 학습 세션을 계획할 때는 시간 관리뿐 아니라 에너지 관리도 고려하는 것이 중요합니다.

전문가 성과에 관한 연구에서 최고 성적을 거둔 사람들은 하루 종일 에너지와 의욕이 떨어지기 때문에 오전에 집중적으로 연습한 후 휴식을 취하는 시간을 배정했습니다.

효율성을 극대화하려면 의사 결정의 피로를 줄이고 습관을 형성할 수 있도록 에너지와 집중력, 동기 부여가 높은 시간대에 자율 학습을 예약하고, 매일 같은 일정한 시간대에 학습하는 것이 좋습니다.

또한, 자유 시간이 있는 개방형 일정은 파킨슨 법칙의 개념에 따라 미루기의 함정에 빠지지 않도록 신중하게 접근해야 합니다.

구체적인 마감일을 설정하면 미루는 일을 관리하고 자율 학습 및 과제에 대한 긴박감을 조성하는 데 도움이 될 수 있습니다.

학습 주제와 관련된 약속을 정하거나 책임감 있는 그룹에 가입하는 것도 강력한 동기 부여 요소가 될 수 있습니다.

도파민의 특성을 이해하고 도파민의 기대감과 동기 부여 측면을 활용하면 미루는 습관을 극복하고 생산성을 높이는 데 도움이 될 수 있습니다.

학습과 동기 부여에서 도파민의 역할

도파민은 쾌락을 경험할 때 뇌에서 분비되어 뇌가 좋아하는 것과 싫어하는 것을 알려줍니다.

도파민의 기본 수준을 잘 유지하는 것은 에너지와 동기 부여에 매우 중요하며, 이는 정말 싫어하는 일을 함으로써 달성할 수 있습니다.

휴대폰 스크롤과 같이 작은 도파민 분비량을 제공하는 활동은 장기적으로 볼 때 효과적이지 않습니다.

도파민 수치가 떨어졌다가 다시 증가하면 동기 부여가 폭발적으로 증가하여 미루는 습관을 극복하는 데 도움이 될 수 있습니다.

어떤 사람들은 선천적으로 도파민 수치가 낮아서 미루는 습관이 생길 수 있지만, 도파민 동기 부여 해킹을 사용하면 동기 부여를 높이는 데 도움이 될 수 있습니다.

바쁜 일정 속에서 도파민 동기 부여 해킹을 사용하면 단기간이라도 자율 학습에 참여하는 데 필요한 동기를 부여할 수 있습니다.

브릴리언트 대화형 학습 플랫폼의 영향력

브릴리언트는 대화형 문제 풀이 세트를 제공하여 즐거운 학습 경험과 도파민 부스트를 제공합니다.

이 플랫폼은 수학과 통계부터 AI와 신경망에 이르기까지 다양한 강좌를 제공하여 폭넓은 사용자층을 만족시킵니다.

수백만 명의 사용자를 보유한 Brilliant는 무료 체험판과 초기 가입자를 위한 특별 할인을 제공하며 누구나 학습에 접근할 수 있도록 노력하고 있습니다.