After listening to Peng Kaiping (Dean of the Academy of Social Sciences of Tsinghua University and Chairman of the Department of Psychology), the following is a reproduction of the key contents.

Part 1: High mental toughness is the secret of success

Angela Duckworth

Associate Professor of Psychology, University of Pennsylvania , Psychological research evidence:

In 2004, psychologist Duckworth conducted research at the U.S. Military Academy at West Point and found that perseverance can predict a student's future learning and graduation probability.

Mandela

The former South African president and Nobel Peace Prize winner, known as the "Father of the Founding of South Africa" ??once said:

The greatest glory in life is not never There is no failure, but continuous rise after each failure.

It can be understood as resilience (Bounce Back): the psychological ability of people to quickly recover from adversity, conflict, pain, failure, and pressure.

Darwin

The British biologist, the founder of the theory of evolution, said:

What survives is not the most powerful creature, nor the most intelligent creature. , but the most adaptable creature to change.

Perseverance (Grif wear resistance)

Effort and endurance in the face of long-term goals

Nietzsche

German philosopher, A huge influence on the development of post-philosophy, he said:

Anything that doesn't kill me makes me stronger.

Post-traumatic growth and development (PTGD)

Positive psychological changes and improvements in psychological functioning experienced as a result of adversity and other challenges.

So: In the process of social competition, physical strength depends on physical strength in the early stage, mental strength in the middle stage, and psychological toughness in the later stage.

Part 2: Characteristics of high mental toughness

Ability system of mental toughness

1. Adaptability

2. Growth ability

3. Frustration resistance

4. Positive power

5. Relationship power

6. Resistance

Norman Vincent Peale

Famous pastor "The Savior of Positive Thinking"

Author of "The Power of Positive Thinking"

Many times, what determines our survival and happiness in life is actually not the matter itself, but how we look at it.

Looking at the glass of water as half full or half empty determines your attitude, actions and plans towards her.

Emotional ups and downs are normal. The key is that when we encounter negative emotions, how to recover quickly is the most important.

The characteristics of people with high psychological resilience are:

1. Positive cognitive style

2. Optimistic emotional regulation

3 , healthy physical and mental state

4. Strong sense of self-efficacy

5. Action spirit to solve problems

6. Good interpersonal relationships

The characteristics of people with low mental toughness are:

1. Negative thinking: extremes, victim mentality, catastrophizing, distorted facts, conspiracy theories

2. Habit of lying down : Do nothing, don't like to move

3. Addictive habits: alcoholism, gambling and drug abuse

4. Harm to others: jealousy, abuse, attack, rumors

5. Harm to self: self-blame, inferiority, self-guilt, self-mutilation

Part 3: Improvement of individual psychological resilience

Bandura

Famous American psychologist, proposer of social learning theory

He proposed a word: Self-efficacy (Self-Efficacy) is an individual’s subjective assessment of his or her ability to complete a certain aspect of work. It passes through two paths. Reflected:

1. Result expectations: that is, believing in myself, I think "I can do it", which is a self-fulfilling prophecy.

2. Effectiveness expectation: That is, I think "I can do it, not because of good luck or good environment, but because of my ability." Therefore, I have to use my ability to be fully prepared for the results.

People with high self-efficacy will even regard pressure, setbacks, and blows as opportunities to prove their abilities.

Improvement of self-efficacy:

1. Pretend to be successful

Ren Zhengfei’s famous saying: Pretending to be positive may become truly positive.

Pace faster, speak more, take more initiative, dress more formally, and exercise more frequently.

2. Acceptance by successful people

Vicarious reinforcement: proposed by Bandura, means that observers see role models or others being reinforced (successful), which makes them tend to Demonstrate exemplary behavior.

Surround yourself with positive people and learn from role models. The ancient sage and sage Confucius said: "When three people walk together, they must have my teacher. Choose the good ones and follow them, and change the bad ones."

Lao Wang next door became a manager, and I want to do the same. Study like him, work hard, and strive for promotion.

3. Social support

Sociologist Granovetter found that the larger a person’s social network is, the more people he knows in the workplace and in life. , in fact, it is easier to produce a superiority effect, also known as the strong effect of weak ties.

"Weak ties" have extremely fast, low-cost and high-efficiency communication efficiency. In the famous six degrees of separation experiment, it is the layer upon layer of weak ties that connects people who are originally unrelated to each other in the world. Contacted together.

This is the secret of evolution, the strength of weak ties. After all, evolution selects collaborators, which is also the essence of business.

4. Simulated actual combat

Default mode network: The brain area where the human brain continues to carry out certain functional activities in a resting state without tasks, and is related to emotional processing and The retrieval functions of self-introspection and episodic memory are closely related, and frontal lobe activity reaches a high level in this state.

Seligman said: Evolution selects those who have the ability to foresee.

People have a particularly amazing ability: foresight. When our brain is doing nothing, it is also consuming 20 nutrients. The brain is in a default state, imagining the future.

It’s just that we don’t know, because it is the default, and such an ability to imagine the future is now found to be a competitive advantage for people, and then it is discovered that if you can pre-borrow everything, it will We are of great help.

How to foresee future scenes and current scenes? There is a word called visualization. Close your eyes and think in your mind. You might as well rehearse what you want to do.

The way to improve your mental toughness is to imagine: What will I do when I encounter challenges, setbacks, and blows? Of course, it is more important to simulate the entire process, not just one scene, but from the beginning It is also important to see results, completion, and problem-solving scenarios.

Then it is also very important to accumulate success and discover your own small successes.

What people fear most is to find themselves unchanged, without development and hope.

5. Accumulate success

Implement from the following four aspects:

1. Discover your own small successes: What good changes did I make last week?

2. Stop the loss promptly when it is found to be invalid: What baggage can be thrown away?

3. Take action towards the goal: What is one small step you can take right away?

Take action for the goal, so keep deciding what the next step is. Don’t be too ambitious or ambitious, but you can start to do it. There is an old Chinese saying that goes: a journey of a hundred miles and half a mile, the hardest thing in life is to take a step forward. Take the first step.

Carol Dweck

The famous psychologist from Stanford University proposed the Growth Mindset

Believe in talent, Only starting point people's intelligence can be improved through exercise, and as long as they work hard, they can do better.

People with a growth mindset are often willing to face more challenges and are more perseverant in the face of difficulties. The more difficult they are, the more outstanding their achievements are.

To be continued