Learning Archives - Page 3 of 8 - How to be Awesome at Your Job

Pete Mockaitis
Chester, thanks so much for joining us here on the How to be Awesome at Your Job podcast.

Chester Santos
Thank you so much for having me, Pete. I’m really looking forward to talking with you today.

Pete Mockaitis
I’m looking forward to talking to you too. And I’ve been so curious to ask you, first of all, you’re sporting one fedora right now. I understand you have a collection of 25. How did this come to be?

Chester Santos
Yeah, it’s kind of interesting. I just, at one point, went through a rebranding as the International Man of Memory because I give speeches all over the world. And part of that involved hiring a stylist to come up with a look for the International Man of Memory, and the stylist came up with this fedora hat idea that I incorporate into the outfits. And I just started to really love it and I’ve been collecting hats for six plus years at this point.

Pete Mockaitis
Well, it looks great. Imagine your vest, listeners can’t tell but I’ll let them know you look great.

Chester Santos
Thank you.

Pete Mockaitis
I have one fedora and, you know what, it was a lot of fun. It drew attention to me which sometimes I like and sometimes I didn’t like. So, I just took it off if I didn’t want it. So, International Man of Memory, that is a good branding, not mystery but memory. So, maybe, can you orient us, first of all, what is a memory grand master? Like, maybe people have heard of a chess grandmaster, but what are these competitions like? How is this life?

Chester Santos
Sure, I’ll get into that. So, what I won was the United States National Memory Championship. It’s an annual competition which has been held in various locations each year. Most recently, it’s now held at MIT, the university, the finals.

Pete Mockaitis
It seems fitting.

Chester Santos
Yeah, the finals is held at MIT. It’s one day of just really hardcore memorization. So, some of the events, one is memorizing a deck of cards, a shuffled deck of 52 playing cards, in the fastest time possible with 100% accuracy. I used to be able to do it back when I was competing in a little under 90 seconds, a minute and a half. Nowadays, some people can do it in even less than 30 seconds. I memorized a 132-digit sequence of computer-generated random digits, forwards and backwards, in 5 minutes. We memorized hundreds of names and faces in just minutes. So, those are some of the events in the United States Memory Championship.

I won it way back in 2008, and since then, I’ve gone into training other people around the world in the subset of techniques that I used to win the US Memory Championship that I feel can also benefit people right away in their career, their personal life, and also they can really help out their kids or grandkids that they might have in school.

Pete Mockaitis
Now, you can stop if this is too personal, but I’m always fascinated by, like, competitions where people are like the best in the world, like bodybuilding, Mr. Olympia, or if it’s tennis or football or basketball. So, if I may, just sort of is there an associated prize purse, or what is the size of the prize for the top memory grand master?

Chester Santos
Yeah, good question. So, it varies depending on who they have as the sponsors for that particular year. When I won, unfortunately, there wasn’t a cash prize.

Pete Mockaitis
Aww.

Chester Santos
British Airways was the sponsor so I got business class tickets to represent the United States in the World Memory Championship. And even when there is a cash prize, it hasn’t ever been very high, but what you get more is in terms of, you know, after I won, I was on CNN. Over the years, I’ve been asked to appear on a lot of different TV shows, I get interviewed by newspapers, magazines, and things like that. So, it helps in what I’m doing now as far as it helps me to build my brand, build my name recognition in terms of a memory skills expert. So, it helps out there but in terms of a cash prize, not so much, upfront anyway.

Pete Mockaitis
On the backends. And now you’re here with us in How to be Awesome at Your Job, so we’re delighted. And I want to dig into some of these techniques, which I’m excited about. I understand we’re going to do some demos as well, which is always fun. But maybe, first, if you could sort of contextualize for us, could you paint a picture for why, in this age of Google and computers and smartphones and all this info available kind of outside of our brains, why is it beneficial for professionals to have a great memory?

Chester Santos
Yes. So, you hit on something important. We are in an age of, I sometimes call it, dangerous digital dependency, but definitely digital dependency in which we are outsourcing not only our memory but other mental functions to electronic devices. In terms of memory, specifically I’ll give a couple of quick examples. Phone numbers, we all used to be able to remember the phone numbers of so many friends and family members, easily dial those.

I remember growing up, my parents would give me some emergency numbers that they thought were important for me to know. We all used to be able to do that, but nowadays you give someone even one phone number, and they feel paralyzed. They don’t even think that they can remember.

Pete Mockaitis
“Uh, let me…uh.”

Chester Santos
Yeah, exactly. And it’s getting so bad that some people out there can’t even remember their own phone number. So, it’s a really good example.

Pete Mockaitis
Or their wife, or husband, or mom. Like, if something happened, and your phone got stolen, you could be in a tight spot.

Chester Santos
Exactly. So, it’s really a good example of the “use it or lose it” principle as it applies to memory. Another quick example, navigation. So, you might have an Uber of Lyft driver that’s been driving in a city for five plus years, but if something is wrong with the network connection in that particular area, or something is wrong with the app at that time, it’s happened to me many times over the years, they’ll just need to pull over, they’ll restart their phone maybe ten times until whatever issue is happening will resolve itself. They, a lot of times, haven’t even learned a few basic locations or common landmarks in the city. It’s just a very good example of what happens when you completely turn off your brain and you become 100% dependent on technology. So, that’s a little bit of the negatives, and I think that illustrates a little bit of what I mean by digital dependency.

But what this creates on the job and in the business world is actually a business opportunity to, if you will work on developing your memory skills, even to a small degree, there really is an opportunity now to set yourself apart from others, become much more impressive, and much more memorable to people in business when you do have a really good memory. It’s very noticeable and impressive to people nowadays.

Pete Mockaitis
You know, I think that’s true. It’s funny, I was just chatting with my buddy about a previous podcast guest, Pat Flynn from Smart Passive Income, who’s just an authentic, genuine, friendly guy everyone just loves. He walked the talk. And one thing that’s impressed me is I have bumped into him in person, I don’t know, four times at different events, and I don’t expect him to remember me because he’s a celebrity in his niche, but he does. And I always sort of like, “Hey, Pat, I’m Pete. I was at your event six years, blah, blah, blah.” He’s like, “Oh, yeah, of course, yeah, yeah.” And so that just makes me like, respect, appreciate him all the more.

And I think I’ve seen the converse in terms of friends talking about other friends, and they say, “I don’t really like him.” I was like, “Why?” It’s like, “Well, I’ve had to introduce myself to him four times,” and so they feel kind of insulted in terms of, “You don’t remember my face, my name, who I am at all, and this is kind of ridiculous at this point.”

Chester Santos
Yes, absolutely. So, remembering names is huge in the business world. I like to quote a lot of times How to Win Friends and Influence People. To this date, it’s still one of the most popular business and personal success-related books ever written. And in that book, it was written that the sweetest sound to a person in any language is the sound of their own name, and also that everyone’s favorite subject is themselves. So, in fact, by remembering people’s names, other things about them, it helps you to build better business, personal relationships.

When you think about the most popular people on the job and in various organizations that you might be involved with, when you think about those people, you’re going to notice that they tend to know everyone and also their names and other things about them. Remembering people’s names and things about them really increases your likability factor in business, and that is going to be a factor in advancement of your career. Unfortunately, in the business world, it isn’t always 100% based on the numbers and on only the job performance. It would be nice if that’s how it actually worked, but, in fact, your likability in the department is a factor.

I won’t say where I used to work, but I had a career in Silicon Valley, and I had seen this happen on the job. It’s not always necessarily the most brilliant engineer that gets the promotion. Maybe that brilliant engineer, for whatever reason, didn’t get along as well in the department with someone else that just had that likability factor, they might get the promotion. So, it is something to keep in mind as far as how things actually work in the real world. And, definitely, if you know everybody, you know their name, you know things about them, you’re going to be more popular, more likable.

Politicians are some of my clients, have been my clients over the years. They’re very clear on how this helps make you more popular and more likable.

Pete Mockaitis
Well, I’m excited to dig into a lot of the specific tactics, and I think names is going to be big. If we’re going to get it, I’d love to hear how we should think about memorizing parts of a presentation, maybe remembering more of what we read, and, hey, whatever else we have time to cover. But, maybe, could you start by sharing sort of what’s the most, I don’t know, surprising, fascinating, counterintuitive thing that we should just know about our memories before we dig into the tactics?

Chester Santos
Yes. So, I’m really looking forward to getting into some specific, first, general strategies and then techniques with you today, Pete. Surprising thing about memory that I think people don’t realize is it isn’t the case that you’re just born with a good memory or a bad memory. That’s a very common belief. People think that if they have a bad memory, that they’re just stuck with that, there’s nothing that they can do about it. Really, anyone is capable of developing a very powerful memory. It’s just about learning the right techniques and putting in a little bit of fun, training, and practice.

Pete Mockaitis
Okay. Well, I’m intrigued, I’m game. So, yeah, well, you have some demos in mind, let’s do one. And if it happens to be in the realm of remembering what we read, or names and faces, or presentations, I’d love to steer there if possible.

Chester Santos
Okay. Awesome. So, first, what I’d like to cover, Pete, are three main principles to a powerful memory that will apply no matter what specific memory technique you end up using, and then we’ll start to get into a specific technique and a couple of demos.

So, the three main principles are, one, visualization. So, turn whatever it is that you’re trying to remember somehow into something that you can picture or see in your mind. So, in the case of names, if the name was Mike, sometimes I visualize a microphone to remind me of the name Mike.

Pete Mockaitis
I’m seeing one of those right now.

Chester Santos
Yeah. If the name were, for instance, Alice, sometimes I visualize a white rabbit because that reminds me of Alice in Wonderland, right? Now, I realize that sounds maybe a bit silly or unusual, but, in fact, this can be very powerful and effective. I’d like to get into names in much more detail toward the end after we cover some basics, but what I just wanted to introduce there was this concept of creating a picture in your mind to represent the information.

Pete Mockaitis
And to that point about the picture, so Alice and that rabbit, so that’s kind of personal to you, and that’s probably better, I imagine, because it’s more meaningful, I would speculate. Is there any risk? Like, I guess nobody’s really named Rabbit that I’ve ever met. But do you ever kind get your wires crossed or is that pretty safe, “Hey, Alice is rabbit, and rabbit is Alice, and we’re all good”?

Chester Santos
Knock on wood, I haven’t had any issues yet even at a conference that might have a cocktail hour at the end or something like that. I haven’t slipped up. That really isn’t anything to worry about really. These visuals really are just going to help you to better remember the names. The reason why you want to come up with a visual is because we all tend to be very good at remembering things that we see. I’ll give a quick example here.

Let’s say you go to a party, Pete, and you’re meeting a lot of new people, right? Two weeks after that party is over, you’re talking with one of your friends that was there with you, and your friend describes someone to you from the party, your friend says, “Hey, Pete, you remember that attorney that we met at the party a couple of weeks ago? He’s also a member of the tennis club.” As your friend is going through that description, a lot of times you can picture who they are describing. And, of course, your friend can picture who they’re describing. But a lot of times, neither one of you can manage to remember what the person’s name was, right?

Pete Mockaitis
Or even like a setting, like, “Oh, yeah, we were in the hallway, near the door,” but you don’t remember their name.

Chester Santos
Yeah, really good, there, clarification. It’s true. Sometimes you get even more details, like where they were standing in the party, what they were wearing, but that name you can’t get it. And that is because you didn’t see the name, the name is something much more abstract to your brain. And it is very common for people to be good at remembering faces but not names. And it makes sense because when you are interacting with people in various ways, you do see the face, the face is recorded into your visual memory but not the name. So, that’s why one thing you can do is come up with a visual representation of the name. But the principle, in general, is to come up with something that you can picture in your mind to represent the information.

Now, the second principle that will apply, no matter what information type, is, after you come up with a visual, try to involve as many additional senses as you can, because when you do this, you will be activating more and more areas of your brain, and you will be building more and more connections in your mind to the information, making it easier to retrieve it later on.

So, I was, at one point, on an episode of PBS’ Nova Science, I performed what, at first, seemed like some pretty crazy memory feats. They had me train David Pogue on the show as well. And then after that, they had these brain scientists, neuroscientists, come on and explain to everyone at home, watching at home, “Okay. How in the world did Chester do that? How in the world did David Pogue pull that off with just a little bit of training?” And these brain scientists confirmed that it’s because, with these memory techniques that I’ve mastered over the years, and that we’re going to learn a little bit about during the interview today, what’s happening is we are recruiting extra areas of the brain.

So, areas of the brain that most people would never involve when trying to commit things to memory. With these techniques, we are activating more of the brain to help us, and part of this is learning to utilize additional senses. So, the more senses you involve, the easier it becomes to remember.

Pete Mockaitis
Yeah. So, I’m thinking about with the Alice and the rabbit, I mean, maybe you have the scent of the rabbit as opposed to just, “Oh, there’s a white rabbit.”

Chester Santos
You got it. You are exactly right. So, step one, to come up…

Pete Mockaitis
Or maybe it’s like you can feel the nibbles of the rabbit’s teeth on your finger.

Chester Santos
You got it. So, first, the visual, then involve additional senses, exactly as you just described, and then you are activating more of the brain. You’re more powerfully encoding that into your memory.

Third and final principle, while you are seeing and experiencing this with additional senses, try to make the whole scenario crazy, unusual, extraordinary in some way so that you can take advantage of the psychological aspect to human memory, and that is, all of us, we’re putting forth little to no effort at all, we tend to remember things that catch us by surprise, that are strange, unusual, extraordinary in some way.

Pete, if this actually happened at this moment, if an elephant suddenly crashed into the room that you’re in, and people that are listening to the interview, if an elephant suddenly crashed into the room that they’re in and started spraying water all over the place, if that actually happened right now, you would probably remember it for the rest of your life.

Pete Mockaitis
Oh, yeah.

Chester Santos
And always tell that story, “You’re never going to believe this, okay? I was interviewing this memory guy, out of nowhere, an elephant just crashed into the room.” That might be stuck in your mind even 30 plus years later without you putting forth any effort at all to remember it. Whereas, other times, we might spend weeks, months, trying to get really important information into our long-term memory. We find it to be very difficult, right?

Although this isn’t fully understood exactly how this works in the brain, we do realize that there is this psychological aspect to human memory. Realizing it, we can harness that and apply it to things that would be useful to remember. Names and faces, presentations, foreign languages, training material, and so on. There are really practical applications for this. Memory is a fundamental part of learning and the acquisition of knowledge. So, when you improve your ability to remember, it’s going to have a really huge positive impact on many different areas of your career and also in your personal life in terms of your lifelong learning.

Pete Mockaitis
Awesome. So, okay, it’s visualizable, we bring in the senses, and if you make it somehow extraordinary, unique, kind of wild, or larger than life, those are the principles at work.

Chester Santos
You’ve got it down. So, those are the three main principles. They will apply no matter what specific memory technique you end up using.

I’d like to, now, go into an interactive exercise that you’ll go through, Pete. I’m sorry to put you on the spot here.

Pete Mockaitis
Let’s do it. But if I look dumb, we’ll edit it out. That’s how I roll.

Chester Santos
Just do your best, and I think people listening to the interview today will enjoy just giving this a try and see how they do with it.

So, we’re going to apply those three main principles to try to memorize a really long random list of words. The list will be monkey, iron, rope…

Pete Mockaitis
I guess I shouldn’t write this down, right?

Chester Santos
No, don’t write this down. And people following along with the interview, please don’t write this down. Don’t use any electronic device. So, use nothing but your brain and your memory. I know people aren’t used to doing this nowadays, but we’ll just give it our best shot.

So, the word list is going to be monkey, iron, rope, kite, house, paper, shoe, worm, envelope, pencil, river, rock, tree, cheese and dollar. Now…

Pete Mockaitis
That’s long.

Chester Santos
Yeah, it’s a really long list of random words. And when I recite that at my live presentations around the world, people in the audition often look at me as if, “Come on, Chester. There’s no way I’m going to be able to remember that, not unless you give me a lot of time to do it.” But, in fact, Pete, you’ll have this down, your listeners will have this down, perfectly forwards and backwards in just about three minutes. That’s all. Three minutes.

And without any further review, after today, even weeks from now, people will still know this, forwards and backwards. I get people even writing me emails months later telling me they’re wanting to demonstrate to me that they still remember this. How you pull it off, just listen to what I describe to you, see and experience it in your mind as best you can, and just really relax, have fun with it.

So, if people ever went to my website, I guess they’ll find it in the show notes later, they’ll see me on CNN. On CNN, I had to memorize a half deck of cards during the commercial break. I only had about two minutes to do it, and then when they came back live on the air, I had to do that perfectly from memory. There was a lot of pressure on me. If people look at that clip, they’re going to notice that I’m smiling, I’m giggling. I think they maybe thought I was a little bit crazy or nutty when I was on the show, but, really, that’s an important key to this. If everyone is smiling and giggling as they’re going through this exercise, it’s a really good sign that they’re going to remember the words. So, just relax, have fun. You’ll have it down.

The first word was monkey. So, just imagine that you see a monkey in your mind. The monkey is dancing around, making monkey noises, “Hoo, hoo, hoo,” whatever a monkey would sound like. I’m working on my monkey impression, but the point here is to see and hear the monkey, right? The monkey, now, picks up a gigantic iron. So, the monkey is dancing around with this giant iron now. Picture that.

Pete Mockaitis
Oh, for like steaming clothes.

Chester Santos
You got it. Yeah, something like that.

Pete Mockaitis
Okay.

Chester Santos
Picture that iron like for your clothes. The iron now starts to fall but a rope attaches itself to the iron. Maybe even feel the rope, really interact with it, right? Maybe it feels rough. You look up the rope and you see the other end of the rope is attached to a kite. Maybe it’s flying around, and it’s just out your reach, that kite. The kite you see now crashes into the side of a house, really see it smash into the house. Picture that.

The house is completely covered in paper. It’s completely covered in paper. Out of nowhere, a shoe appears and it starts to walk all over the paper. Maybe it’s messing it up as it’s walking on it, that shoe. It smells pretty badly, so you decide to investigate and see why. You look inside of the shoe and you find a little worm crawling around inside of that shoe. Really see the smelly worm.

The worm now jumps out of the show and into an envelope. Maybe it’s going to mail itself or something. I don’t know, but envelope was next. A pencil appears out of thin air and it starts to write all over that envelope. Maybe it’s addressing it, that pencil. The pencil now jumps into a river, and there’s a huge splash, for some reason, when it hits the river.

The river, you notice, is crashing up against a giant rock. That rock flies out of the river, it crashes into a tree. The tree is growing cheese. You probably haven’t seen a tree like that before. This one is growing cheese. And out of nowhere, a dollar starts to shoot out of the cheese, right? Really see that dollar. That was the entire list. I’m going to run through this again very quickly in about 30 seconds, and your job is to simply replay through the story that you’ve created in your mind.

So, we started off with a monkey. The monkey was dancing around, with what? It was an iron. What attached itself? It was a rope. The other end of the rope was attached to what? It was a kite. The kite crashed into what? It was a house. What was the house covered in? It was…

Pete Mockaitis
Paper.

Chester Santos
Paper. What walked on it? It was a shoe. What was crawling in the shoe? It was a worm. The worm jumped into what? An envelope. What wrote on it? A pencil. The pencil jumped into the river. The river was crashing up against the rock, that flew into a tree. It was growing what? Cheese. And what came out? It was a dollar.

So, now, Pete, I’ll have you give it a try. Take your time. And people that are listening can follow along and see how well they do. Try to recite all of those random words for us.

Pete Mockaitis
Okay. We’ve got monkey, iron, rope, kite, house, paper, shoe, worm…oh, no, no. Yeah, yeah, shoe, worm, envelope, pencil, river, rock, tree, dollar.

Chester Santos
Tree? After tree?

Pete Mockaitis
Oh, tree. Cheese, dollar, yeah.

Chester Santos
You got it, man. Great job there. Excellent job there. Pete, you did so well, in fact, though that I’m going to have you attempt to do that now backwards. Take your time, and people can also see how they do.

Pete Mockaitis
So, we’ve got the dollar, cheese, tree, is it a rock?

Chester Santos
You got it.

Pete Mockaitis
River, pencil, envelope, worm, shoe, paper, house, kite, rope, iron, monkey.

Chester Santos
Perfect. A hundred percent, man. Great job. Really nice. Nice work there.

Pete Mockaitis
I’m sweating a little bit, Chester.

Chester Santos
Yeah, I put you under a bit of pressure there, but great job under pressure. You got 100%, and I’m sure that people listening to the interview today probably got, if not 100%, close to it. That technique that we’ve just covered is called the story method. And the story method is just one of many techniques that memory champions, like myself, use to pull off what, at first, might seem like extraordinary memory feats. But, again, there’s nothing different about my brain compared to everyone else’s. It’s just about using the right technique and putting in a little bit of training and practice.

This doesn’t just apply to random words. It can apply to even very much more complex types of information. And later on, in the interview, I had in mind, we’d take it a step further but if you have any other questions, just let me know before we move onto maybe a little bit, I guess, a level two in terms of memory skill exercise.

Pete Mockaitis
Oh, sure. That was fun. And I’ve heard, this probably isn’t the place for this, that with numbers, it’s kind of a matter of each one is assigned a letter, which can, thus, become words, which can, thus, become memorize-able. And, it’s funny, I used this, I don’t know, it might’ve been in my honeymoon or maybe it was earlier, with my wife in terms of, she’s like, “Tell me what my phone number is.” Like, okay, and so I really took my time to break it down using that. And sometimes, to this day, I’m still summoning the ridiculous picture story phrase that gets those numbers there, but it works.

So, yeah, okay. Well, yeah, let’s do another one. And if it happens to help us with reading or presentations or names, I would love it.

Chester Santos
Okay. Cool, yeah. So, you hit on numbers there. And, again, no matter the information type, the three main principles will remain the same that we covered earlier – visualization, additional senses, make it all crazy, unusual, extraordinary. But for something more abstract like numbers, there’s a system you need to learn. It only takes about one hour to learn it, that’s it. That allows you to take something abstract like numbers and turn it into a concrete image.

Once you have an image for the abstract piece of information, you could then build a story, and there are many other techniques that you could use from there. That system has been known by many different names. One is Phonetic Alphabet system. Another is major system, that’s covered. Because it’s going to take a minimum of an hour to learn that by itself, it’s covered in my online memory school, and I think you’ll have the link in the show note, but it’s MemorySchool.net.

So, again, the techniques don’t apply to just random words. We’re going to move onto level two in terms of difficulty. We’re going to learn now how to create mental notecards or mental cue cards. This is a concept that I covered in my talks. Over at Harvard University, I gave seminars for their graduate students. I also covered this in my talk for SAG-AFTRA, the actors foundation, to help actors remember their lines. We’re going to build mental cue cards here.

I want for you to just visualize what I describe to you, that’s all. See and experience it happening, as we did earlier, and then I will explain what we ended up, actually what we built mental notecards for. So, Pete, just try to visualize some giant machines, as best you can, some gigantic machines. These gigantic machines are smashing up a huge pile of gold and silver. A huge pile of gold and silver. Rising up out of the gold and silver – vehicles. Okay? Whatever that looks like to you.

Shooting out of the vehicles – medicine. And exploding out of the medicine – oil. Maybe black petroleum oil would be easiest to visualize, okay? That’s it. I’m going to run through that again, just replay through this little story. So, we had the giant machines were smashing up the gold and silver. What rose up? Vehicles. What shot out of the windows? Medicine. And what exploded out of the medicine? It was oil.

So, first, go ahead and try to give those main items back to me from memory.

Pete Mockaitis
Okay. Sure thing. So, we started with giant machines that were smashing gold and silver, from which emerged vehicles that had medicine spilling out, and then in the medicine was oil.

Chester Santos
Perfect. So, you got that 100% correct. What you’ve done there, Pete, without realizing it, or maybe you did realize it, I’m not sure, I actually had you there just memorize the top five exports of the UK. So, if you were to look that up right now and see what the top five exports of the UK are, you’ll see listed machinery, precious metals, vehicles, pharmaceuticals, and oil. So, you start to see how the image doesn’t need to perfectly match what you’re trying to remember, you’re simply building a mental notecard.

So, can you try to give me now the exports using that little story to guide you?

Pete Mockaitis
Oh, sure thing. So, it’s machinery, precious metals, vehicles, pharmaceuticals, and oil.

Chester Santos
You got it. Perfect. So, Pete, it might not seem like much at first but, again, in today’s world where no one is using their memory very much, when you get into a meeting with maybe it’s clients for your company or potential clients, or it’s a meeting with colleagues or your boss, when you get in there and you’ve prepared for that meeting, you have 5, 10, 15 key things committed to memory, what this does is really better demonstrate your knowledge, right? You’re showing that you actually know something, that you actually know your stuff. You’re better demonstrating your expertise. You’re going to be perceived as more of an expert in your field. People are more impressed with you. People will have more confidence in you and your abilities. And, also, when you have a really good memory, again, you become so much more memorable to people in the business world, on the job.

Pete Mockaitis
Well, I love that. So, I’m eager to get into the names here now and so I went ahead and grabbed the Social Security Administration’s top names over the last hundred years. So, we talked about it being visualizable, and with Alice, you saw a rabbit because that was resonating for you with the story. I’m seeing the top names here. We got James, Mary, John, Patricia. How would I turn some of those into things I can see?

Chester Santos
Well, so my example for…I’d rather actually have people come up with their own image, but my example for John, you can watch that CNN clip, I gave…

Pete Mockaitis
I’m here. Let’s do it.

Chester Santos
Yeah, somehow, I didn’t get in trouble for that. The host, one of the hosts of that show was named John, and, luckily, he wasn’t too upset with me, but I might imagine, you know, a toilet bowl as in going to the John, right? Mary, I might imagine a little lamb because Mary had a little lamb.

Pete Mockaitis
Oh, sure. Or the Madonna, you know, for a religious perspective.

Chester Santos
James, I might imagine just a famous James. It could be a character from a TV show or movie. It could be simply a friend or a family member that has the same name like your uncle.

Pete Mockaitis
Or Darth Vader.

Chester Santos
It could be that you visualize even just your Uncle James. Patricia, I might think of Patricia Arquette. So, I want to clarify this point a little bit. So, I said come up with a visual. Now, how you come up with that visual can vary. So, it can be a famous person that has the same name, a friend or family member that you’re seeing in your mind that has the same name, or it could be something like a sound alike. So, for the name Jane, I might picture a chain, okay?

Pete Mockaitis
Okay.

Chester Santos
I gave you something more symbolic like a white rabbit for Alice. So, there are various ways as to how the image can remind you of that name, but the best way to describe the concept, in general, is to come up with an image, or series of images, that will some way, anyway, remind you personally of the name, right? And there actually is another step to this.

The next step is to connect that image to something unique about the person’s look. So, if, to you, Jane has really cool-looking hair, you might imagine that chains are going through her hair, clacking together, making a really loud noise. So, how this works in practice is the next time you see her, all you have to do is ask yourself, “Okay, what is noticeable to me about her look?” What you notice, personally, what was noticeable to you before, is very likely will be noticeable to you again. And then the image that you stored there will come right back to you.

So, in this case, the chains might remind you of, again, chain might remind you of Jane. So, that is kind of an overview for how it works. It sounds weird, again, I realize but anyone can become really good at this with a little bit of training and practice, and that’s how I open presentations around the world with naming even hundreds of people in the audience after hearing each name just one time before the presentation starts.

Pete Mockaitis
Well, I think you said something there, kind of quickly, but it’s important. You hear the name, like you make sure that you get it in the first place, and don’t be shy to ask them to repeat themselves if you need to. Like, if you didn’t hear Jane said Jane, you’re dead in the water.

Chester Santos
Absolutely. Absolutely, Pete. So, let me give you four quick steps that will help you with that because that’s absolutely necessary for this. So, I recommend that you combine that visual-based technique with the following four steps when you’re meeting someone.

Step number one, immediately repeat the name. So, if you’re introduced to someone named Jane, “Nice to meet you, Jane,” or, “Please to meet you, Jane.” That’s it. It seems totally obvious but, as you mentioned, a lot of times we’re not paying that much attention to the name. Our mind might be all over the place. We’re thinking about all sorts of other things.

Pete Mockaitis
“No, I said…” Or you might have gotten it wrong. Like, “No, I said Tane.” “Is it Tane? Oh, okay. I’m glad I clarified with you.”

Chester Santos
Yes. So, repeating the name really gives you the opportunity to clarify the name, as you mentioned, and also make sure that you pay attention for at least one second. That’s the only way you could attempt to repeat the person’s name back to them, right? So, that first step, if you start doing that today, eventually it’s going to become a habit and second nature to you.

Step number two, I recommend that you use the name early on in your interaction with the person. So, simply, “Jane, how do you know Chester?” or, “Jane, how long have you been involved with this organization?” And I want to clarify, I don’t mean use the name over and over again in the conversation to where it starts to seem a little weird. Really, just using it once early on in the interaction will be enough to reinforce the name in your mind.

Step number three, take a few seconds, or less, to think of a connection between the name and, literally, anything at all that you already know. So, Jane, I don’t know, maybe think of Jane Goodall. And, again, as I mentioned, it could be like a character from a TV show or movie. It could be something as simple as you have a friend of family member with that name. Maybe you have an Aunt Jane. And when you’re going through that step, that might also help you come up with your visual, right?

Fourth and final step is to make sure, whenever you leave the meeting, the party, whatever type of function it might be, the conference maybe, make it a point to try and say goodbye to people actually using their name, “I hope to see you again sometime, Jane.” Using the name that last time is going to go a long way toward helping you remember more of those names the next time you see those people. And if at that point you’ve already forgotten the name, I highly recommend that you ask them their name again right then and there because, at that point, they’re less likely, I think, to be offended. At that point, I think they’re more likely to appreciate the fact that you care enough to remember their name for the next time you see them. You’re expressing interest in that person, and they’re really going to appreciate that fact.

So, those four steps, combined with the visuals that I talked about earlier, I think are really going to help you out. You might not be 100%, even I’m not 100%, but if you can remember 80% plus of the people that you’re meeting, this is going to pay huge dividends for you in your career and in your personal life. And in my online school, I actually simulate introducing you to people so that you really develop that skill.

Pete Mockaitis
Oh, that’s cool. Well, Chester, tell me, anything else you want to make sure to mention before we shift gears and hear about a few of your favorite things?

Chester Santos
I think I’ve covered really everything that I had in mind in terms of the main concepts that are always going to be involved when you want to develop a powerful memory no matter what specific technique. We got into a couple of interactive exercises that I think people will enjoy playing around with, and we got into some specific tips on names. Those are some of the most important things that I really wanted to cover that I think people will be able to put to use right away on the job and in their personal lives in terms of lifelong learning. And you can also share what you learned from this interview with your kids or grandkids that might be in school as well.

Pete Mockaitis
All right. Well, now, can you share with us a favorite quote, something you find inspiring?

Chester Santos
“You don’t have to be great to get started, but you have to get started to be great.” I like that. I like that quote a lot. And that applies to my area because some people, you know, they’re scared off because maybe they’re not…they don’t currently believe that they have a very good memory. But, really, all you have to do is get started in learning these types of techniques and, before you know it, you will have a very powerful memory. But you do just have to get started.

Pete Mockaitis
And how about a favorite book?

Chester Santos
How to Win Friends and Influence People that I often quote in my presentations. There’s a lot in that book, not just about names and how important memory is in the business world, but really just a lot of business and personal success-related tips in general. So, that’s one of my favorite books, and I do recommend that people check that one out if they haven’t already, How to Win Friends and Influence People.

Pete Mockaitis
And is there a particular nugget you share that you’re known for, it resonates, and folks quote it back to you a lot?

Chester Santos
I think what I’d like people most to note about my message, in general, is that anyone is capable of developing a powerful memory with just the right techniques, a little bit of training and practice, this can be fun to do, and it’s going to benefit you in so many ways because, again, memory is a fundamental part to learning and the acquisition of knowledge. So, I guess that’s the main nugget that I want people to keep I mind.

Pete Mockaitis
All right. And if folks want to learn more or get in touch, where would you point them?

Chester Santos
Yeah, if people are interested into diving into memory skills training deeper and really put this to use in their career, personal life, help their kids in school, MemorySchool.net is my main training website. I would visualize a giant net so you remember that it’s .net. And I setup coupon code AWESOME in honor of being on your podcast.

Pete Mockaitis
Thank you.

Chester Santos
So, the first 50 people to use couple code AWESOME at MemorySchool.net will be able to get started with no enrollment fee whatsoever. So, I hope people will be encouraged to check that out.

Pete Mockaitis
It’s going to be a mad dash to put that in there. And do you have a final challenge or call to action for folks looking to be awesome at their jobs?

Chester Santos
I want to encourage people to just take action. If this is something that…and not only my area, not just memory skills, but, really, anything that they’re hearing about on your podcast, any particular topic that they find very interesting, I really encourage people to take action on it as soon as possible because, once you do take that action, whether it’s signing up for the Memory School, whatever it might be, once you take the action, you are ten times more likely to actually develop that skill.

Whereas, if you don’t take action right away, it could be that I’m on your show again in a year or two, and people will not have developed the new skills. Again, you really just, as I mentioned in my quote, you really just have to get started in order to eventually become great.

Pete Mockaitis
Chester, this has been a lot of fun. I wish you lots of luck in your memory adventures.

Chester Santos
Thank you so much again, Pete, for having me.

Pete Mockaitis
Britt, welcome back to the How to be Awesome at Your Job podcast.

Britt Andreatta
Hi, Pete. I’m super excited to talk to you today.

Pete Mockaitis
Oh, me too. Me too. Well, I’m excited to dig into your wisdom associated with learning and I understand you’ve been learning some things about fabric art lately. What’s the story here?

Britt Andreatta
You know, I’ve discovered a new hobby for myself, which kind of surprised me, but I am just really into it and it takes me to that place of flow where I can do it for hours and not feel like I’m working. And because I’m a researcher, I’m always in my head analyzing stuff and it gets me out of that. And I just get to play with color and textures and build these beautiful fabric murals that I just take great joy from it. But it’s a new hobby so I’m now in that place where you’re trying to feed the flames of a new hobby and investing way too much in it and then figuring out where I’m putting it in the house and have scraps of stuff everywhere, so it’s kind of fun.

Pete Mockaitis
Well, a fabric mural, I don’t know if I have seen a fabric mural before. I probably have, I just don’t even realize it. Help me visualize that.

Britt Andreatta
Well, so you can draw something on a piece of fabric, and then instead of using paint to fill it in, you use pieces of fabric to be your paint, and so you’re sewing them on, or stitching them on, or quilting them on, whatever technique you want to use to build the image using fabric.

Pete Mockaitis
Well, that’s interesting. I’ve heard that these kinds of activities, here’s a segue for you, like these sorts of things, kind of like knitting, is something that can sort of put you into a different brain groove. And I imagine you are one of the most qualified people to comment on this. What’s the story there?

Britt Andreatta
Well, whenever we have something that takes our attention but doesn’t require a whole lot of cognitive thought, you know, really concentrating on something or analyzing something, it can just take us to that zone, a little bit of a zone state where you can be really present.

I think we all have something like this. For some people, it’s running. For some people, it’s some kind of knitting or fabric art. For some people, it might be gardening. But there’s real pleasure in it because it acts as a mindfulness practice. It allows you to hit that place of presence and really just being in the here and now, which is, for me, it’s hugely relaxing. I find that I’m so much calmer and happier after I spend a little time doing this thing. The fact that I build things and then that I can give away as gifts is also cool. But even if I couldn’t, just the value of being in that state makes me a happier person to be around.

Pete Mockaitis
I hear that, yes. That’s excellent. Well, so we’re going to talk about brain science and learning and such, so maybe we can go meta for a moment before we do that. Do you have any quick tips for listeners right now because we’re about to learn something? What might they do in this very moment of listening to maximize the learning from the exchange we’re having right here?

Britt Andreatta
Great question. So, the big myth that we all believe but which is not true is that we can multitask while learning and we just cannot do that.

Pete Mockaitis
Uh-oh. Everyone doing the dishes right now, like, stop. Put the wash down.

Britt Andreatta
Put them down. We can multitask in other parts of our life, like you can cook and listen to something. But when you truly want to learn, and learning requires that you take it in and it gets pushed to your short-term memory and then ultimately your long-term memory, our brain really needs to be able to focus on it and gather all that information so it has a complete set of data to push into memory.

And when we multitask, we kind of flip back and forth, it’s called switch tasking, so if you’re also trying to look at your email and listen to this podcast, what your brain would do is I’d become the Peanuts character in the background, “waah, waah, waah, waah,” as you read the email, or you’re listening to what I say and you’re not really glomming onto what the words in the email are saying.

So, if you really want to learn, just focus on learning. If you’re listening to this for entertainment, it’s okay that you’re doing the dishes at the same time. But if you really want to push it into memory, give it the focus it deserves.

Pete Mockaitis
Okay. So, that’s the first thing is giving it the focus. But does anything else leap to mind?

Britt Andreatta
Yeah, with any kind of learning, learning is stickier, meaning you’ll be able to recall it better in the future if you try to find a way to attach it to something you know. So, as we’re talking today about brain tips and tricks, if you remember a time that works for you in the past, or you imagine a time doing it or it calls up a memory, and each time you can attach it, or it reminds you of something you learned in the class in college, hook it to something you already know and it makes it stickier than if you just let it be kind of a free-floating piece of information.

Now, good teachers will do the work and help you attach it to something you know, but that’s a trick you can also use for yourself, is find a way to connect it to something you’ve already experienced or heard or seen or lived through.

Pete Mockaitis
You know, it’s funny, that really reminds me of when I was in high school in Economics class, I started thinking about the firm and profit maximizing and how, in a way, that’s kind of like life, there’s stuff you like doing, that’s like revenue, stuff you don’t like doing, that’s like cost, and you might try to maximize your profits, or you might say that’s a hedonistic way to live your life, and you shouldn’t. But, anyway, that’s how I was kind of like connecting with things and it makes a world of difference. And then, subsequently, I guess you might call these scaffolding or mental models, or there’s probably a number of terms neuroscientists use for these concepts we have to attach stuff to. What do we call those?

Britt Andreatta
It’s called a schema.

Pete Mockaitis
Schema, there it is.

Britt Andreatta
Yeah, so there’s schemas in your brain for all kinds of things, and they’re different for each of us, but the trick to good learning or to putting it to memory is to hook it to a schema you already have.

Pete Mockaitis
Well, it’s funny, as I think about that, I’ve done this kind of naturally with a lot of things and maybe that’s why I got good grades. So, it’s interesting, like anything from a computer game I loved to play, it’s like, “You know what, this is a lot like a missile base, they’re defending a planet.” Tell me, what are some of your go-to schemas you find yourself naturally attaching new learning to frequently?

Britt Andreatta
So, I build learning for other people frequently, so when I’m trying to build an experience for my audience, I try to find something that I know is pretty common knowledge. So, for example, I have a change training and I’ve built it all around this idea of going hiking or mountain climbing, and even if you’ve never done it, you know what it is, right?

So, as I’m playing with the concepts and likening change to different kinds of terrain and journeys, your brain has a place in it because it’s heard of that before. So, if you’re designing learning for other people, this is what great science and math teachers did in high school and college, is they took something that’s fairly abstract and they found a way to attach it to something you already knew about, and how you did that with your own Economics class.

So, if you’re designing learning for others, think about that. And for yourself, whenever you can put yourself through that little pace of, “Huh, what does this sound like? What can I connect this to? Do I have an experience of this?” it just gives your brain something to physically adhere it to in a way that makes the difference in terms of how it is stored in the brain and the ways your brain can call it up in the future.

Because the way our brain calls up a memory is all of our senses are part of when we learn, so we’ve got the visual, the auditory, the taste, and the smell, all of those are like threads, and they get bundled up, these bundled up sensations get kind of packaged as part of the memory. And so, pulling any one of those threads can pull it back.

This is why if you’ve ever traveled in Paris, for example, and you were there and you were feeling the rain, and smelling the croissants or the stinky cheese, or whatever it is, if you ever smell a croissant in the future, it can pop you back to this picture of Paris, “Oh, my gosh, I remember I’ve been there.” So, memory is actually tied through all these senses, and if we’re intentional about that, then we can use those threads to help pull that thing back out of the brain.

Pete Mockaitis
Well, yeah, that is interesting. And so, while we fast-forwarded right to some immediate tactics, but maybe we can zoom out a little bit in terms of so you’ve got this book Wired to Grow and now a version 2.0 even. Can you tell us, what’s the main thesis and what’s sort of like the hot new discoveries that warranted a second version?

Britt Andreatta
Great questions. So, I wrote the first book five years ago and it came out, honestly, for me, just doing research into neuroscience because I wanted to be better at my craft as a chief learning officer, so I literally did the learning for my own benefit. And then I ended up sharing it as a presentation, and people were like, “Oh, my God, you need to share this with more people.” So, I started doing it as a keynote, and then it turned into a book.

Neuroscience is still a relatively young field. It’s only recently that they’ve even had the technology, and new technologies coming online all the time, to even see inside of us and see what really is happening. So, neuroscience is relatively fresh on the scene in terms of giving us a new way of looking at any behavior. I happen to look at learning but you can apply it to anything.

And so, honestly, I had written two books since the first one. I’d done the one on change, which is Wired to Resist and I had done the one on teams Wired to Connect. And, like anything else, as I wrote books, I got better at it. So, then I kept looking at this first book, and it just looks so sad compared to the others. It wasn’t as well-researched. The graphics were terrible. I was just like, “You know what, it needs a refresh,” and I was really busy. And I thought, “Instead of writing a whole new book, why don’t I just refresh ‘Wired to Grow’? I can update some studies. I can clean up the graphics. It won’t take that much work.” So, I actually took it on as “doable” project.

Well, in five years, so much had change around what we know about learning that I literally had to rewrite the whole thing. I mean, it’s 90% new material and 10% some of the original concepts from the book. So, the reason I did, you know, the real reason I did a second version was to kind of get that up to speed with the other ones. But what was really exciting was seeing just how much more new information we’ve discovered about how we learn, what memories are, how we drive behavior change, what creativity is, like there’s just so many good things that the book ended up being twice as big as it was originally.

Pete Mockaitis
Well, that’s cool. So, can you share with us, like what is sort of a new discovery that is sort of mind-blowingly cool?

Britt Andreatta
All right. Well, there’s several of them, but let me give you a couple of them. One of the first is just really understanding what creativity is. They can now see when we have those aha moments, and a lot of our best ideas come from aha moments. Even if you’re trying to solve a problem, usually you don’t solve it in that minute that you’re concentrating on it. It’s usually when you step back and take a break, or you’re in the shower. Oddly enough, showers are one of the number one places people have moments of creativity.

That they can now see the aha moment, and they can see the brain waves change on the MRI machine a few milliseconds before the aha moment actually happens. And they can also see that right before the aha moment happens our visual cortex goes offline. Scientists call it brain blink. But, essentially, it’s all happening in that millisecond before we go, “Eureka!”

And what’s interesting now is, as they’re understanding what creativity is, we can now set ourselves up for having moments of creativity. So, some things to do are the resting neocortex, take a break, give your brain that chance to step back from what it’s concentrating on because that allows more regions of the brain to come online and those connections to happen, those synapses to fire.

The second thing you can do is prepare your brain to have connections. So, this is really about getting outside of your comfort zone, reading sources and topics that seem unrelated or that would not be your normal go-to. So, it’s kind of like walking into a library, and instead of going to your favorite section, you go explore a lot of different sections in the library and expose your brain, let it take in more stuff. You’re preparing it to draw connections that you might not normally see.

And then the third thing that you can do, it’s called sensory gating, which is stuff like taking a shower where we have the white noise and we’re warm and we can kind of setup this place for things. Sitting out in nature is another form of sensory gating. Being near water seems to be particularly effective. And so, you just allow these senses to kind of take a break, and it seems to setup that moment to create more aha moments.

Pete Mockaitis
Well, now, you got me wondering about hopping into a sensory deprivation chamber, a.k.a. float tank. Like, is there some science there? You’re gating all kinds of senses there.

Britt Andreatta
I haven’t personally sat in one, and I didn’t remember reading a study specifically about that, but it makes sense to me that that would work, right?

Pete Mockaitis
Yeah. It’s like, “I need my pen and paper though. Can I get that in here?”

Britt Andreatta
Exactly. This is what’s funny, is that before, I’m sure you’re like this too, like when I’m trying to solve a problem, I just want to keep at it, and I used to get annoyed when I would feel tired, or I just need to have a break. I’d feel like I was slacking. But since I read this research, I’m now like, “Great. Take a break. I’m setting myself up for the aha moment.” So, it gets me more committed to the breaks. And, honestly, it’s made work go better now that I’m kind of working with how the brain creates moments of aha.

Pete Mockaitis
Yeah. Well, I really appreciate that explanation associated with sensory gating, like that’s what these things have in common, that’s why showers do that because you are in an environment where some things are shut off, they’re closed, and so there you go. I heard a fun story, I guess I think it might’ve been Aaron Sorkin, got great ideas in the shower, so he just built a shower in his office and took like eight showers a day, which I respect.

Britt Andreatta
When I’m teaching this group to crowds of people, I’ll ask, “Where do you get your best ideas?” and shower is one of the number one reasons. In fact, I encourage people to read a book that’s written, it’s called The Blue Mind and it’s all about the research of why water, being in it, on it, under it, around it, seems to lend itself to both us feeling calmer and having more creativity.

Pete Mockaitis
Oh, that’s really cool. Well, so I want to talk about some calm for a moment. So, we’re talking about brains and working to process and learn information. It seems like quite an epidemic folks have these days is just information overwhelm, overload, too many emails, too many incoming things, competing priorities, like, “What even do I focus on? I just feel…” maybe like you’re drowning in all this stuff. So, can you tell us, what does that to our brain and what should we do about it?

Britt Andreatta
That’s a great question, and I definitely suffer from this as well. Well, it’s true. Technology has outstripped biology. We now have technology pushing things at us faster, bigger, better than we are biologically designed to consume so we are overwhelmed. And that’s why, I think, we’re seeing stress levels go up, people not taking vacations. Used to be that email was a convenient way to communicate, and now there’s just so much pressure. People want instant communications. There are so many different channels at which we can have information pushed at us, and we are living in the information economy, so everyone is trying to get our attention with, it’s about screen time now, “How long can we keep eyeballs on the screen?”

So, remember there is a capitalistic component of it where people are maximizing that because that’s where their dollars come from. That’s why when you’re on social media, it constantly is loading up more things to click on. You will never get to the bottom of the page or get to the last video because it’s designed to keep taking you down the rabbit hole.

So, with that, and I love technology, it’s beautiful and wonderful, and yet it can really stress us out so we all have to have some agency and some sense of self-control. I think this is why digital detox is really important. Like, giving yourself a day to just not be on any screens, coming home at the end of the day and just setting your devices down and not picking them up for a while, and definitely, so you don’t take your screens to bed. These are all important things to think about.

The other thing, too, is that, remember, we’re a tribal species. We are designed and built to live in tribes of about 150, and that’s what our brain was really built to keep track of, relationships we could manage. And so, now that we’re global, and trust me, I get the beauty of being a globally-connected world. I think it makes us more empathetic to our brothers and sisters of different cultures around the world. It also means, though, that we’re trying to track too many things. And, particularly, because news likes to send us all the negative stories, it can put us into that amygdala, a fight of flight response, of feeling stress all the time.

Because when we look at the news, what we’re hearing about is 10 people drowned in Bangladesh, and so many people this happened to them here, and a plane crash over there, and fires here. Not that we shouldn’t be informed, but if you’re not careful, your brain is literally feeling like you’re under attack all day every day, because your brain, these are all members of your tribe, and you should gear up to fight that foe.

So, I think it’s also a little bit about controlling access to yourself, not letting all these messages come to you. And then also, intentionally finding ways to find good stories and counterbalancing the negative spin that’s designed to sell things.

Pete Mockaitis
Yes, I think that’s well-said, and I feel it in terms of sometimes I’ll hop into an Uber and then they’ll just have sort of some news going, it’s like, “This home was broken into, and this thing burned down.” I kind of go back and forth with this in terms of like, “Just how much do I really need to know this? Like, being informed sounds like a good thing that we want to be, but then, again, how crucial is it?” And sometimes I get a little bit snarky with the newspapers or media, it’s like, “Here’s the news you need to know.” Like, “Do I need to know it today? Really? Is that a need? To what extent do I need it?” And I get all philosophical about the matter.

So, I guess, what I’ve come away with this in terms of, hey, different professionals at different times have different needs for news consumption. So, if you’re running a political campaign, yeah, you’re going to need to know a lot of those things about what’s going there. And if you’re sort of just engineering innovative technological solutions over at XYZ company, you may not need to know what the headlines are all that often.

Britt Andreatta
Exactly. And then it’s just about realizing that your devices and the companies that feed those devices are going to be trying to get your attention. They’re going to use whatever strategy they can to get more of your time. So, at some point, you just have to say, “No, I’m turning it off. I’m having a no-technology window of my day.” And then just pay attention to your body. Our body is really an amazing thing and it will give you information. If you’re getting a knot in your stomach, turn it off. If you’re starting to feel anxious, give yourself a break. Your body is giving you information about how it’s receiving it.

This is why mindfulness is so great. It makes us pay attention to our bodies. And it’s also why fabric arts and knitting and running and all these stuffs is great too because it gets us out of that zone. It gets us more into the here and now where probably we’re okay.

Pete Mockaitis
Well, so you mentioned mindfulness, and I’m thinking about I was amused in our last interview, I asked you about a favorite book, and you told me, I’m thinking you said, “I haven’t read this book yet but it’s going to be my favorite. It’s Altered Traits,” because this is a topic you love and authors you love, so you know it’s going to be great sight unseen, which I thought was pretty awesome in terms of that’s how closely you’re following this stuff.

So, while we’re talking about mindfulness, maybe you can convince me and many listeners here, what were some of the striking research results coming from that book or elsewhere that you’ve seen to make say, “Pete, I am 100% certain you will see an amazing return on your time and energy invested in mindfulness practice”? Can you lay it on me?

Britt Andreatta
Okay. No tall task, Pete.

Pete Mockaitis
Yeah.

Britt Andreatta
Well, two things, boredom is a good emotion. Somehow, we’ve been convinced that being bored is bad. And yet, boredom is oftentimes where creativity comes from. Boredom is oftentimes when our brain makes those connections. Boredom is often calming for our system. So, let me just challenge the myth that boredom is a bad emotion. I think we want to cultivate a little bit of boredom in our lives. It’s not a bad thing.

Two, mindfulness looks a lot at different ways. So, for people like you and me, I can tell by just looking at the bookshelf that’s behind you right now that you and I both can, like, live in the world of the mind, and read stuff, and be into the study, and analyzing stat, like we live in the life of the mind. So, classical meditation is actually hard for me because my mind can really just chew on it. Physical mindfulness practices, like yoga, walking meditations, even doing the dishes can be mindful. This is why the fabric arts thing is really working for me because it gets me into my body and out of my head.

For some people, getting into their head and doing the traditional meditation of just kind of watching your thoughts and letting them go, that’s really valuable. So, each of us needs a different type of mindfulness practice. There’s a lot of different ones out there so play with them. Please don’t just give one class a try and say, “That’s not for me.” Try different formats and try a couple of different teachers because you’re going to find the one that makes you go, “Oh, yeah, that feels good. That made me better having done that.”

In terms of mindfulness, why you want to explore it, the research is pretty damn convincing and pretty darn consistent. It really does amazing stuff to us. So, there’s some immediate benefits that you get in terms of lowering your blood pressure, but that’s only if you’re in a mindfulness practice you enjoy. If you’re in one that’s rubbing you the wrong way, your blood pressure is probably going to go up. But, generally, when we find the right one, blood pressure goes down, our body gets into a more relaxed state.

The more we practice mindfulness, the more we can stay at a calm state, and even if we have an upsetting event, we don’t escalate as high as we would have before having that mindfulness practice. So, our highs are not so high. And we come back to stasis faster, being able to achieve that calm state longer.

In addition, it’s doing all kinds of things physically. Like, people who have regular mindfulness practices have lower risks of heart disease, have lower risks of age-related decline, there are just some good stuff that happens. And here’s the kicker, they’re actually showing that you live longer with a mindfulness practice, that the chronological age of your body shifts.

And so, one of my favorite researchers on this, Richard Davidson, one of the co-authors of Altered Traits which did turn out to be my favorite book, I was right. It’s amazing. Anyway, he has put Tibetan monks on MRI machines, like, he’s taken the people who have thousands of hours of meditation under their belt, and then he’s compared them to people who have never meditated. And what was astounding was some of these monks who probably are like world-class champions at meditation, they are many decades physically younger than their actual chronological body.

Pete Mockaitis
Many decades, like three, or four, or five?

Britt Andreatta
Yes, like it helps you live longer. And I don’t know if you’ve heard of this, but our DNA strands have these little things on the end, they’re kind of like the tips of the shoelace.

Pete Mockaitis
Telomeres?

Britt Andreatta
The telomeres, I can’t pronounce it correctly but there’s these telomeres things at the end. And as we live, those get shorter and shorter. And they say that, basically, that they predict how long we live. And when you kind of run out of the ends of those things, you’re ready to die. Well, people who have regular mindfulness practice, those telomeres tips, they slow down, they don’t shorten as fast for those people who don’t have mindfulness practices.

So, literally, the body, the brain was built for a mindfulness practice of some kind which is why you’ll find a form of it in every religion and every culture, it’s just that we’ve all kind of forgotten that, and so we’re kind of having to come back to something our body was built for. And I would just say, Pete, give it a try. Find the right channel. Find the right teacher, but don’t give up till you get one that makes you feel good.

Pete Mockaitis
Oh, sure thing. And I’ve gotten into some good grooves from time to time with, well, so, Simple Habit is a sponsor, and I think they’re great and I really enjoyed working through those. And I think it’s almost like any other positive habit like exercise or you name it, in terms of like, “Oh, I get on the wagon, I fall of the wagon,” so there’s that. Okay, cool. Well, go ahead.

Britt Andreatta
Well, I wanted to answer, I wanted to say one more thing when you asked me the question of, “What were like some big key findings?” So, I got into creativity, and there’s one more I wanted to highlight which I think is relevant here, which is our bodies can repair themselves in ways that are just astounding researchers.

And a couple of the things that have really developed just in the last decade is you can take people who are paralyzed and have been paralyzed for years, and using the right kind of neural stimulation, you can regrow the nerves that have been damaged. And so, they’re actually seeing people that have been paralyzed walk again. I have seen videos; the research is outstanding.

And so, there’s some things that we’re learning about our bodies and the ability of our bodies to regrow nerves, and it’s more that we just haven’t had the right knowledge to work with how the body can do it but now researchers are starting to get that ability. So, some of the things that I was seeing in the research was just neuroplasticity and neurogenesis, the ability for our nerves to be flexible and also to grow new ones is truly astounding. And so, yeah, if a paralyzed person can stand up and walk again, I can probably learn a new habit.

Pete Mockaitis
Oh, yeah.

Britt Andreatta
There’s no excuse for any of us to say, “I can’t do it.” It’s really about, “Do you have the right teacher? Do you have the right motivation? And are you willing to put in the time?” But if you get enough habits under your belt, if you get enough repetitions under your belt, you really can rewire most parts of your body in significant ways.

Pete Mockaitis
Well, that’s exciting. So, whew, boy, we’ve covered a lot of fun territory. Let’s see. Talk about learning again, so let’s hear, we’ve hit a few strategies associated with connecting things to an existing schema if you want to have some creative ideas, having some gating. I’d love to get your take on what are some of the most powerful learning strategies you’ve discovered that just make a world of difference in terms of what you absorb and remember and are able to, in fact, apply in life.

Britt Andreatta
Great question. So, one of the things that came out in my researching the second edition was our understanding of memory has actually changed a lot in the last five, six years. And scientists have actually identified that there’s nine different types of memory, okay? So, there are some memory we know of, like when we are trying to learn something academic and we’re studying facts and figures. That’s one kind of memory. It’s called semantic memory.

There’s a different kind of memory which is embodied memory. It’s called episodic. So, if I was studying about France and studying facts about Paris, that would be semantic. If I went to Paris and was standing at the bottom of the Eiffel Tower, about to enter the Louvre, I would now have all these sensory pieces of data that would be part of that memory.

No surprise here. Episodic memory is the most enduring. It’s the one that is the stickiest because it’s tied in our memory banks to a whole bunch of experiences and sensations not just, “Did we memorize it?” right? And then there’s some memory that’s kind of unconscious to us, stuff like the Pavlov dogs thing, right? We can create cues and get somatic responses. Habits, you know, when we do something over and over again, our basal ganglia turns it into a habit. That just becomes something that we can cling to and we don’t really have to think about it.

So, part of when you’re thinking about learning is to think about, “What kind of memory am I working with here?” and then build the learning to align with the right kind of memory as opposed to sticking the same approach. So, with that said, this is really pointing to why virtual reality is a gamechanger, particularly for certain kinds of things to learn, that when we can take something and literally put on a headset and be in the physical space, our brain takes a VR experience and codes it as a lived memory.

Pete Mockaitis
That’s awesome.

Britt Andreatta
And it responds to being in that setting as if we’re really there. So, it’s tricking the biology enough that your brain really feels like it’s in that setting, and so then it’s coding it as a lived memory. So, VR has the potential. You wouldn’t use this for everything but certain things, like when you have people who need to learn a dangerous task, having them build up experiences in a safe environment is really important. Or when people need to learn a physical space and it’s not easy or safe to get them into that physical space, they can build the memories of the space in a virtual environment.

And, certainly, things that are about people, like having empathy or having emotional intelligence. When we are in a headset dealing with another person, that is also lived memory, so we can gain some of those skillsets. So, I would say virtual reality, because of how it’s aligning with our biology, is really worth looking at and, realize, it’s evolving quickly.

So, if you tried a headset a year ago, it was a little wonky back then. It’s already better and it’s going to get better every six months, so just keep trying it. But I think a VR strategy should be part of every organization’s learning plan for the future.

Pete Mockaitis
So, VR, interesting, you know, new tool available. And then let’s say if we don’t have that and we have kind of the basics in terms of audio-visual stuff, PowerPoint, keynote, projector, laptop, videos, audio, flipcharts, whiteboards, talking in person, these things.

Britt Andreatta
You’re going to run through the whole list, Pete?

Pete Mockaitis
Yeah, a few more. So, if you’ve got the traditional tools, and based on how people learn, how might we choose to, say, deliver or structure a presentation or a training differently such that more is absorbed?

Britt Andreatta
Great question. One of the things that I like to say is our body is built for learning. Like, we’ve been learning for hundreds of years before we ever had any of these technologies. So, what’s cool is we’re designed to learn from each other. Mirror neurons are specifically designed for observational learning. So, we’ve been learning each other since we were chasing down the woolly mammoth on the plain, watching each other do it. The original PowerPoint was the cave drawing, where we, “Okay, we all gather over here and we’re going to go do this,” and sitting around the fire and telling stories.

So, learning is innately in our DNA. We learn from each other, we learn through story, narrative. I always say, whatever you’re teaching, build it into a story because the brain is built for story. Whenever you can, show and tell. And then, more importantly, let people do it. This is where people fall down a lot. I’m not kidding, I’ve gone into Silicon Valley and sat through a two full day manager training where they’re spending thousands of dollars to take people “off the job” for manager training. and great visuals, great content, and yet there was no practice. Not one minute of practice.

[39:25]

Pete Mockaitis
Anything.

Britt Andreatta
Yeah, I mean, practice is how we change our behaviors, it’s how we change our habits, so you got to make sure that whatever behavior you’re trying to drive, whatever that looks like, what kinds of words and actions do you want to see out there, have them do it in the room and make it safe to make some mistakes, and do the coaching and the improving in the room. Because once people get strong in the room, they’re much more likely to go do that back out in the fields or on the floor, or wherever they have to go do their jobs. So, make sure that your learning elements have those pieces to it.

Then in terms of what kind of technology you’re doing learning through, it just depends on what you can afford and where your audience is. If they’re working globally, you’re going to need to be leveraging video conferencing and some digital assets. If you’ve got people in the room, then you could be dealing with a whiteboard and some conversation. So, I hesitate to tell people, “Go out and invest in a bunch of stuff,” because good learning can happen anywhere. You can make great learning out of any tools that you have.

And then, because of observational learning, I would say, if you have the ability to use video, it’s great because you can show people stuff and make that scalable because you videotape it once and then a bunch of people can see that. And so, scalability comes down to if you invest in something, then that may be usable by a lot of different learners over time. But all those bells and whistles don’t get you away from building good learning with aha moments and driving behavior change.

Pete Mockaitis
All right. Well, thank you. Tell me, Britt, anything else you want to make sure to mention before we shift gears and hear about some of your favorite things?

Britt Andreatta
I would say people learn best when learning is chunked in 15- to 20-minute segments. What we have found is that human attention span really can’t focus for longer than 20 minutes. So, even if I’m running a half-day program, it’s all done in 15-minute content pieces broken up by processing of activities and practice sessions. So, string a bunch of bite-sized stuff together to make a longer learning event, but don’t talk to people for more than 20 minutes because they just can’t retain it, and then they’re not going to have the thing that you want to push into their memory.

Pete Mockaitis
And when you say processing activities, I guess I’m thinking of all kinds of interactive exercises that can take a while, but I imagine you’ve got a couple processing activities in mind that might just take a minute or two. What are some of those?

Britt Andreatta
Yeah, absolutely. Literally, it can be as short as take one minute and jot down some notes about how this applies in your own life or memory you’ve had with this, right? So, you’re just asking them to attach it to something. You can give them some kind of reflective questions to answer or a conversation to have with a partner. They could take a quick assessment. I kind of always do like five-minute activities, one- to five-minute activities. They don’t have to be long. But it basically just says, “This thing that you just learned, play with it for a minute.” And when you play with it for a minute, you’re naturally pushing it and attaching it to your schemas, you’re naturally personalizing it a little bit. And then the brain can be ready to learn more.

But if we keep giving people more content, not only does their attention span wane, but then they have more and more and more to try to attach to something, and then they’re going to miss some pieces. So, chunk it. Chunk it into bite-sized experiences. It doesn’t have to be big and showy. Literally, a couple good reflective questions or a dyad conversation and you’re good to go.

Pete Mockaitis
Okay, thank you. Well, now, could you share with us a favorite quote, something you find inspiring?

Britt Andreatta
I love this quote from Robyn Benincasa, she’s a world champion, and she says, “You don’t inspire your teammates by showing them how amazing you are. You inspire them by showing them how amazing they are.”

Pete Mockaitis
Yes, I like that. And how about a favorite study or experiment or bit of research?

Britt Andreatta
You know, I’m still into what’s happening with mindfulness. I think that continues to be a great place for us to explore. But I’m really interested right now in kind of sense of purpose and innovation. So, I’ve been doing a lot of research on what drives innovation and also the brain science behind having a sense of purpose or a meaningful life, so those are some things that I’ve been really digging on right now.

Pete Mockaitis
And we mentioned Altered Traits. Any other favorite books?

Britt Andreatta
I’m really enjoying Bill Bryson’s current book called The Body. It’s just really interesting research about our whole internal working, but he’s also a comedian so he makes it really funny, so I’m enjoying the science behind that.

Pete Mockaitis
Oh, cool. And how about a favorite tool, something you use to be awesome at your job?

Britt Andreatta
You know, PowerPoint is my go-to thing for everything but I also have been doing a lot of video editing with Camtasia, and so those are two tools I use frequently to do the work that I do.

Pete Mockaitis
All right. And is there a particular nugget you share that really seems to connect and resonate; folks quote it back to you often?

Britt Andreatta
I recently heard from some folks who went through the change training and they just said that they found that they were able to apply it to everything, not only work changes but personal changes. Even just kind of our response to things that are difficult in our life, that that’s a type of change journey as well, and how we resist. So, I oftentimes get people who email me and say, “Hey, thanks for sharing that. I now really see all the ways that I’m resisting or people around me are resisting, and have some new ways to try to help people move through it.”

Pete Mockaitis
All right. And if folks want to learn more or get in touch, where would you point them?

Britt Andreatta
My website is the best place to go BrittAndreatta.com. Everything I’m up to is there. And then I love it when people connect with me on LinkedIn. I really do enjoy my community of folks on LinkedIn, so please connect with me. I’d love to hear from you.

Pete Mockaitis
All right. And do you have a final challenge or call to action for folks seeking to be awesome at their jobs?

Britt Andreatta
I would say give yourself permission to have a break. We need more breaks than we need more to-do lists. So, put down the device, go find your knitting or fabric art or running, or whatever gives your brain a break, and just let all this stew around for a while so that you can have some aha moments tomorrow.

Pete Mockaitis
Well, Britt, thank you. This has been a treat. I wish you lots of luck and fun and all the ways that you’re growing and learning and connecting and doing your thing.

Britt Andreatta
Thank you so much, Pete. I love connecting with you. I love your podcast. I love your audience of learners. We’re all part of the same tribe. And I’m excited to stay in touch.