Personal Development
Improving Intelligence and Brain Function
Intelligence Development: Intelligence can be developed through both genetics and
environmental factors (nurture). Regular students have the potential to improve their
intelligence. Intelligence is multifaceted (multiple intelligences).
Growth vs. Fixed Mindset:
Growth Mindset: Embraces challenges, learns from criticism, puts in more effort, is
inspired by others' success, persists through setbacks, believes intelligence and talent can
be developed.
Fixed Mindset: Avoids challenges, ignores criticism, puts in less effort, is threatened by
others' success, is bothered by failure, believes intelligence and talent is fixed.
Brain Plasticity: Human intelligence is malleable and can be shaped by appropriate
environments and stimulation. The brain grows stronger with use, similar to a muscle.
Intelligence is a function of the mind, not necessarily dependent on brain size.
Concrete Ways to Improve Intelligence:
1. Read books (and read a lot).
2. Use filtered news services.
3. Socialize with smart people.
4. Aim to do something new every day.
5. Play board games.
6. Make a list of things you have done.
7. Learn a new language.
8. Explain what you know to others.
9. Practice mindfulness.
10. Write notes by hand.
11. Have a regular workout.
12. Allow yourself to daydream.
13. Socialize.
14. Draw, paint, or color.
15. Travel as often as possible.
Maintaining Brain Function:
1. Get mental stimulation.
2. Get physical exercise.
3. Improve your diet.
4. Improve your blood pressure.
5. Improve your blood sugar.
6. Improve your cholesterol.
7. Consider low-dose aspirin.
8. Avoid tobacco.
9. Don't abuse alcohol.
10. Care for your emotions.
11. Protect your head.
12. Build social networks.
Brain Structure and Function:
Neurons: Transmit electromagnetic signals throughout the body.
Brain Stem: Connects the spinal cord to higher-thinking centers.
Medulla Oblongata: Controls heart and lung function.
Pons: Helps control breathing rhythms.
Midbrain: Vision, hearing, eye and body movement.
Cerebellum: Maintain posture and balance.
Cerebrum: Controls reading, thinking, learning, speech, emotions, and planned muscle
movements.
Frontal Lobes: Personality, behavior, emotions, judgment, planning, problem-solving,
body movement, intelligence, concentration, self-awareness, speech.
Temporal Lobes: Short-term memory, speech, musical rhythm, understanding
language, hearing, sequencing and organization.
Occipital Lobes: Vision (color, light, movement).
Parietal Lobes: Object identification, spatial understanding, pain and touch
interpretation, language.
Brain Theories
Split Brain Theory (Dr. Roger Sperry): The brain has two hemispheres that perform tasks
differently.
Language Specialization Theory (Paul Broca): Some language functions reside on the left
side of the brain.
Triune Brain Theory (Dr. Paul MacLean):
Neocortex (Rational Brain): Intellectual tasks like language, planning, abstraction,
perception.
Limbic System (Intermediate Brain): Motivation and emotion involved in feeding,
reproduction, parental behavior.
Primitive Brain (Reptilian Complex): Self-preservation and aggressive behavior.
Brain Dominance Theory (Ned Herrmann): The brain has four parts: upper left and right
hemispheres, lower left and right limbic halves.
Style A (Analytical Thinking): Logical, excels at math and technical problems.
Style B (Practical & Structured Thinking): Organizational talents, works in a controlled
manner.
Style C (Relational Thinking): Communicates well, empathetic, values interpersonal
contact.
Style D (Experimental & Creative Thinking): Imaginative, artistic, innovative, enjoys
challenges.
Trilogy of the Mind:
Cognitive: Thinking, IQ, skills, reason, knowledge, experience, education.
Affective: Feeling, desires, motivation, emotions, values.
Conative: Doing, instinct, mental energy, talents, attitudes, preferences.
Brain Dominance: Natural preference for processing information on one side of the brain.
Left Brain: Organized, logical, detail-oriented, sequencing, linear thinking, mathematics,
language.
Right Brain: Intuitive, risk-taking, creative, imagination, holistic thinking, rhythm, feelings,
visualization.
Stress Management and Mental Health
Stress Definition: Any type of change that causes physical, emotional, or psychological strain;
a feeling of emotional strain and pressure.
Stressors: Situations and pressures that cause stress. Can be external (major life changes,
work, relationships, finances) or internal (pessimism, inability to accept uncertainty, negative
self-talk).
Effects of Stress:
Physical: Headache, muscle tension, sleep problems, digestive issues, high blood
pressure.
Emotional: Anxiety, restlessness, irritability, sadness, depression, moodiness.
Behavioral: Over/undereating, angry outbursts, substance misuse, social withdrawal.
Signs of Stress Overload: Panic attacks, constant worry, feeling under pressure, substance
use, overeating, depression, withdrawal.
Coping with Stress:
Understand the causes.
Analyze your stress factors.
Deal with stressors directly.
Work under pressure.
Relaxation techniques (deep breaths, exercise, power naps, hobbies, reading, peaceful
images, humor).
Healthy habits (balanced diet, avoid caffeine, exercise, outdoors, positive thinking, realistic
goals, time management, good sleep).
Talk to a trusted friend.
Meditation
Prayer
Key Terms:
Fight-or-flight: Instinctive reaction to danger.
Fatigue: Reduced capacity for work, weariness.
Endorphin: Natural pain reliever and mood booster.
Anxiety: Feelings of tension, worried thoughts.
Depression: Persistent sadness and lack of interest.
Mental Health: A state of well-being where an individual can realize their abilities, cope with
stress, work productively, and contribute to their community.
Boosting Mental Health:
Take small steps.
Share love.
Laugh.
Express feelings.
Practice forgiveness.
Exercise.
Sleep well.
Relax.
Strengthen faith.
Managing Extreme Emotions:
Seek help.
Explore stressors.
Be positive.
Practice breathing techniques.
Use mantras.
Use humor.
Stay busy.
Improve self-esteem.
Develop hardiness.
Take breaks.
Adolescence and Self-Awareness
Adolescence: Transition period from childhood to adulthood.
Early Adolescence (10-14 years): Puberty begins, hormonal changes, physical growth,
mood swings, value privacy.
Middle Adolescence (15-17 years): Puberty almost complete, emotionally unstable,
egocentric, peer pressure, risk-taking, idealistic.
Late Adolescence (18-24 years): Emotionally stable, specific life plans, stronger faith.
Emerging Adulthood (18-25 years): Identity exploration, instability, feeling like neither
adolescent nor adult.
Aspects of Development:
Physiological: Physical changes.
Psychological: Thinking, judgment, reasoning.
Emotional: Feelings.
Social: Interacting with others.
Spiritual: Relationship with God and moral norms.
Becoming a Responsible Adolescent:
Focus on studies.
Take care of health.
Communicate with parents.
Think before acting.
Do the right thing.
Resist temptation.
Respect yourself.
Be accountable.
Set goals.
Control yourself.
Think positively.
Believe in yourself.
Have a strong relationship with God.
Self-Evaluation: Introspection is an examination of oneself. Seek feedback from peers,
friends, siblings, parents, and teachers to evaluate yourself and identify areas for
improvement.
Managing Thoughts, Feelings, and Behaviors:
Two Thinking Systems (Daniel Kahneman):
Autopilot System: Emotions and intuitions, habits, snap decisions.
Intentional System: Complex mental activities, reasoning, learning.
Power Triad: Thoughts, emotions, and actions are interconnected.
Aspects of Self: Physical, intellectual, emotional, sensual, interactional, nutritional, spiritual,
contextual.
Personal Effectiveness: Using personal resources to achieve goals.
Key Terms:
Knowledge: Facts, information, skills acquired.
Skills: Ability to do something well.
Experience: Knowledge and skills acquired in daily life.
Self-Concept: General awareness about ourselves.
Self-Image: Our perception of ourselves.
Ideal Self: The self we aspire to be.
Self-Esteem: Overall sense of self-worth.
Johari Window: A technique to improve self-awareness and interpersonal relationships.
Self-Awareness: Knowledge about our existence as unique individuals.
Core Values:
Makatao: Positive actions, emotional management.
Emotional Reactions: Knowing when, where, and how to express yourself.
Negative Emotions: Unpleasant emotions.
Positive Emotions: Pleasurable emotions.
Emotions (Feelings): Internal feelings in response to events.
Emotional Intelligence (EQ): Ability to understand, use, and manage emotions.
