Attention is a crucial, fragile, and trainable brain system that acts as the primary governor for all mental processes.

“attention is an incredibly powerful brain system. That's the first thing we already know that it is in some sense the boss of the brain. Wherever attention goes, the rest of the brain's computational functions are aligned with whatever it is that you pay attention to.”

Humans are born with certain genetic predispositions, but the brain has plasticity to adapt within those biological constraints.

“we're born with certain genetic predispositions, to behave in certain ways, and then within that sort of, within that range of, you can modify behavior within a range that you're given, biologically.”

We can manage challenging tasks and maintain motivation by deliberately bundling them with immediate rewards.

“You just have to do the hard thing that is required for you to achieve your possible self with an immediately rewarding activity. So something that is immediately delightful is a great reward.”