# 刻意練習還不夠，還要刻意休息！

Posted by 陳璿丞 on Monday, October 9, 2017

## TOC

Rest: Why You Get More Done When You Work Less

# 刻意休息

## default mode network

[1]

unhappiness may be associated with increased default-mode functional connectivity during rest, including the medial prefrontal cortex (MPFC), posterior cingulate cortex (PCC) and inferior parietal lobule (IPL)

these studies suggest that the default mode network is a source of raw creative energy, that the default networks of creative people are organized differently than those of normal people, and that more creative people are better able to tap that energy.

# Top performers

## 高手都不休息?

The top performers actually slept about an hour a day more than the average performers. They didn’t sleep late. They got more sleep because they napped during the day.

# 要怎麼做？

## 運動

Developing and maintaining a morning routine creates space in the day for rest, and makes rest more valuable.

Running seems to be particularly effective in stimulating neurogenesis. Scientists have found that mice running on wheels generate twice the number of new neurons in their hippocampus as mice who are sedentary; they are also better able to identify new objects and distinguish similar objects from one another

## 漫步

I HAVE WALKED MYSELF into my best thoughts,” ~the Danish philosopher Søren Kierkegaard.

## 午睡

The most obvious benefit of napping is that it increases alertness and decreases fatigue.

people who had taken a nap before trying to complete the Frustration Tolerance Task were less likely to give up than those who hadn’t napped, were less impulsive, and were better able to handle frustration.

# 沒靈感的時候怎麼辦？

Always stop while you are going good and don’t think about it or worry about it until you start to write the next day. That way your subconscious will work on it all the time. But if you think about it consciously or worry about it you will kill it and your brain will be tired before you start.

# 請睡飽

While you sleep, your brain is busy consolidating memories, repairing physical damage, and generating dreams.

[1] Luo, Y., Kong, F., Qi, S., You, X., & Huang, X. (2015). Resting-state functional connectivity of the default mode network associated with happiness. Social cognitive and affective neuroscience, 11(3), 516-524.

[2] Luo, Y., Kong, F., Qi, S., You, X., & Huang, X. (2015). Resting-state functional connectivity of the default mode network associated with happiness. Social cognitive and affective neuroscience, 11(3), 516-524.

[3] Li, W., Yang, J., Zhang, Q., Li, G., & Qiu, J. (2016). The Association between Resting Functional Connectivity and Visual Creativity. Scientific Reports, 6, 25395. http://doi.org/10.1038/srep25395