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Dr Jane Genovese makes the latest research on learning, productivity and healthy living accessible to students, parents and teachers.
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The presentations Jane delivers are based on a combination of the best research and personal experience (particularly her years studying law and psychology and completing a PhD).
Creating Momentum is a teacher-led program that provides a new approach to working and studying.
This healthier approach will help students to learn more effectively and leave them feeling more confident, capable, and in control.
Jane has created mind maps on a range of topics.
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Just in time for the holidays, I’m sharing my favourite books from this year.
As someone who loves to read, I always look for great books to add to my shelves and the growing pile of books next to my bed. Over the past year, I’ve stumbled upon some amazing books that I’m excited to share with you.
Whether you’re looking to enhance your thinking, organise your life, create new habits, or get absorbed in an inspiring story, this list has something for everyone.
Here are nine standout books from my 2024 reading list that are well worth your time.
Let me know which ones you’re excited to pick up—and don’t forget to share your recommendations with me. Let’s go!
1. The Extended Mind: The Power of Thinking Outside the Brain by Annie Murphy Paul
“We use our brains entirely too much – to the detriment of our ability to think intelligently. What we need to do is think outside the brain.”
There’s an old assumption that thinking happens inside the brain. But this book blows that assumption apart. Annie Murphy Paul presents compelling research that shows there are many ways we can use the world around us to improve our ability to think, learn, and unleash creative ideas.
This book changed my behaviour in several ways:
- I started incorporating more movement into my day (using a treadmill desk and cycle desk)
- I started spending more time out in nature (e.g., going on hikes)
- I brought more nature into my home (more indoor plants)
- I became obsessed with getting things out of my head and writing things down on Post-it notes and whiteboards
- I purchased two large computer monitors for my workspace
- I started using my hands more to gesture as I learnt about new ideas
- I started running new webinars to teach others new ideas I was learning about
I’ve been able to “extend my intelligence” using my body, physical space, and relationships. If you’re curious about the science behind these behaviours, I recommend reading this book.
2. How to Be Miserable: 40 Strategies You Already Use by Randy Paterson
“Avoid all exercise”, “Maximise screen time”, and “Can’t afford it? Get it anyway”.
These are just three of the 40 behaviours and habits psychologist Dr Randy Paterson encourages us to engage in to guarantee a lifetime of misery.
This book takes advice we all need to hear, flips it, and presents it in a way that cuts through.
I was surprised by how motivating this book was. It made me want to move my body, stay off screens, and engage in self-care acts way more than your usual self-help book. It also helped that it was laugh-out-loud funny.
How to be Miserable was such a delight to read that I purchased Paterson’s other book for young adults (How to be Miserable in Your Twenties). Both books I highly recommend.
3.
“A restaurant is a promise: walk in and we’ll be ready. Select anything on our menu and we’ll cook it for you quickly and well.”
Chefs can’t wing it. They need to be organised and have a plan. We can learn a lot about how to organise ourselves and manage our commitments from the culinary world.
This book outlines the philosophy and strategies of running a successful commercial kitchen and shows how to apply these ideas to navigate our lives with power and ease.
Dan Charnas discusses ideas such as slowing down to speed up, knolling, rearranging spaces to remove resistance and making first moves. As someone who loves cooking and being organised, I thoroughly enjoyed this book.
4. Highway to Hell: Climate Change and Australia’s Future by Joëlle Gergis
“As Australia is the third-largest exporter of fossil fuels in the world, what we do over the next handful of years really, really matters. The time for standing on the sidelines has passed.”
Joelle Gergis is a climate scientist who gave up a prestigious academic position to sound the alarm on the climate emergency. In this Quarterly Essay, she lays out the latest climate science in a clear and compelling way and shows readers what is at stake if we continue business as usual (e.g., approving new fossil fuel projects).
This essay is a heavy but essential read for all Australians who want a liveable future.
5. Excellent Advice for Living: Wisdom I Wish I’d Known Earlier by Kevin Kelly
This book is a collection of nuggets of wisdom that Kevin Kelly wrote for his adult children. This is life advice he wishes he had known earlier.
At first glance, this looks like just another standard book of uplifting quotes. But don’t be mistaken. This is no ordinary book of quotes.
Kelly could have easily written entire waffly chapters on each quote, but I’m so glad he restrained himself. Each quote is small but mighty, providing plenty of food for thought and practical advice.
Here is a small selection of Kelly’s life advice that resonated with me:
“Be frugal in all things except in your passions. Select a few interests that you gleefully splurge on. In fact, be all-round thrifty so that you can splurge on your passions.”
“The best work ethic requires a good rest ethic.”
“We tend to overestimate what we can do in a day and underestimate what we can achieve in a decade. Miraculous things can be accomplished if you give it 10 years.”
6. The Anxious Generation: How the Great Rewiring of Childhood is Causing an Epidemic of Mental Illness by Jonathan Haidt
The Australian government recently passed legislation to ban social media use by teenagers. Some have cited this book as the reason for the ban. If that’s true, I can certainly see why.
Social psychologist Dr Jonathan Haidt argues that we are overprotecting our children in the real world while underprotecting them online. This has led to disastrous consequences for young people’s mental health and development.
Before reading this book, I didn’t like social media companies and the manipulative strategies they use to hijack people’s time and attention. Over the years, I had read a lot of books outlining the harms of social media. What’s unique about this book is that Haidt presents a plan for cleaning up the mess these Big Tech companies have created and ensuring children develop in a healthy way.
Haidt’s plan involves keeping children off social media for as long as possible. Whether you’re a child or an adult, I firmly believe that everyone can benefit from some time away from these platforms. As Haidt succinctly puts it:
“The Anxious Generation is a book about how to reclaim human life for human beings in all generations.”
7. The Wealth Money Can’t Buy: The 8 Hidden Habits to Live Your Richest Life by Robin Sharma
This book argues that we’ve been brainwashed to measure whether we are winning at life by the size of our possessions and the amount of money we have. However, according to author Robin Sharma, this definition of success is far too narrow and limiting.
Sharma expands the definition of wealth and what it means to “live abundantly and beautifully” by sharing other forms of wealth often overlooked by capitalist culture.
If we invested more time in personal growth, building connections and community, and cultivating good health, we would feel deeply alive rather than exhausted from the hedonic treadmill.
I’ll leave you with this quote that struck a chord with me (written in the chapter on Health):
“If you don’t feel good physically, mentally and spiritually, all the money, possessions and fame in the world mean nothing. Lose your wellness (which I pray you never will) and I promise you that you’ll spend the rest of your days trying to get it back.”
8. Grumpy Monkey by Suzanne Lang and Max Lang
This delightful children’s book starts with Jim Panzee waking up feeling grumpy.
“The sun was too bright, the sky was too blue, and the bananas were too sweet”.
Have you ever woken up feeling a little bit off?
This book is a fun way for everyone (not just little kids) to understand human emotions. It’s okay to be grumpy! It’s okay to wake up feeling a bit off. Allow yourself to experience these emotions. In time, they shall pass.
9. Out of the Blue: Everything this Wiggle Journey has Taught Me by Anthony Field with Greg Truman
One of my relatives is obsessed with The Wiggles (an Australian children’s performance group). After reading Anthony Field’s memoir (the Blue Wiggle), I finally understand all the fuss. The Wiggles are amazing!
Field’s memoir takes a deep dive into how the band started, how they managed to stay true to their values and mission, and the challenges they faced along the way.
Field is honest about his difficult time in school, media blunders, and his struggles with physical and mental health issues over the years. What can I say? Out of the Blue is a refreshing, wholesome read.
“I’ve been thrilled to become the major on-stage instrumentalist playing guitar, bass, drums, mandolin, bouzouki, and anything else a curious child might want to explore musically. It turns out that the maintenance of a child-like wonder about the world isn’t so hard to retain, even after you turn 60.”
To sum up
There you have it! Nine books that shifted my perspective and changed my behaviour in some way. Now, it’s over to you – what books helped to shape your year? Are there any you’d recommend?
I’d love to hear your recommendations.
Are you happy with how much time you spend on your phone?
When you feel slightly bored, do you feel a reflexive, gravitational pull to check your phone?
If you spend hours each day clicking, scrolling, and posting, I want you to know that it’s not your fault.
It’s not that your weak willed, lacking discipline, or a lazy person.
It’s none of these things.
It’s no mystery or secret why so many people waste so much time on social media. Like a poker machine, these platforms are designed to be highly addictive.
Apps like TikTok, Instagram, Facebook, SnapChat, X (formerly Twitter) and YouTube contain persuasive design features that hijack your most valuable and precious resources: your time, energy, and attention.
Why are these Big Tech companies in an arms race to capture and hold people’s attention?
Because the more time we spend on their apps, the more data they can extract and sell for social influence.
The business model of Big Tech companies is simple: Keep people glued to their platforms for as many hours a day as possible.
In other words, your time and attention equal massive profits for these companies.
In his excellent book The Anxious Generation, social psychologist Dr Jonathan Haidt presents data showing teens aged 13-18 spend an average of six to eight hours every day on social media apps. That’s close to 50 hours a week.
Dr Haidt notes that this is just the time spent on the app. It doesn’t factor in the time spent thinking about social media while they multitask in the real world.
So, that’s 50+ hours that could have been spent outside in nature, learning a language, working a part-time (or full-time) job, making art, cooking, exercising, getting more sleep, and hanging out with friends.
Let’s also not forget that these apps intervere with and harm our wellbeing and ability to think and learn.
The multi-tasking that takes place as we engage with these apps throughout the day drains our brainpower, weakens our memory, and makes us tense and anxious.
The social comparisons we engage in on these platforms also warps our perception of reality and leaves us feeling like we’re not enough.
So, here’s something to consider . . .
What if you could protect your time, energy and attention from social media companies?
It’s possible, and I’m going to show you how.
I recently discovered a simple tool that helps people stop mindlessly consuming social media and other addictive apps.
It’s an app called one sec.
one sec is a self-nudging tool that helps you to create barriers to Big Tech that align with your goals and values.
Here’s how it works:
As you open up an addictive app, one sec intervenes by creating a 10-second delay in opening the app.
one sec creates the little bit of friction needed to make you pause and reconsider your behaviour.
After the delay, one sec presents you with a choice: Do you want to proceed with opening up the target app (e.g., TikTok)? Or close the app and do something else?
The creators of one sec explain it works by utilising three intervention strategies:
- Creating friction (i.e., the time delay)
- Giving you the option to not proceed and close the target app
- Deliberate messaging
It’s important to highlight that you’re in control of the whole experience. You specify what apps you want one sec to target. You can also modify the time delay (making it shorter or longer) and change the deliberate messaging.
The question is, does this app work?
Or is it just another gimmicky product that fails to change your behaviour in a significant way?
I’ve been experimenting with this app for the last month, and I’m pleased to say it’s working for me!
Even though I don’t have social media and the wicked algorithms that come with them, I recently noticed that I was spending far too much time in group chats.
one sec has helped me be more intentional and deliberate with how I engage with these chat groups.
Instead of mindlessly checking these apps whenever I have time to kill, I now have dedicated periods when I engage with them. I’m following Dr Faye Begeti’s advice when she recommends in her book The Phone Fix to “Set a finite number of times for checking social media, condensing a large number of short checks into defined, longer ones.”
This is what one sec has helped me to do, and as a result, my focus and well-being have improved. I feel calmer. My days feel longer and less frenetic.
But I realise I’m a sample size of one. Plus, I’m highly motivated to reduce my time on addictive apps.
Is one sec effective in helping others to reduce their social media consumption?
The short answer is yes.
This research study found the app one sec helped people to significantly decrease their social media consumption.
In this study, 280 participants used the one sec app for a six-week period. Here’s what the researchers found:
36% of the time participants attempted to open a target app, they chose to close the app using one sec (i.e., they did not proceed with using the target app).
Over time, participants also opened the target apps less.
Opening problematic apps less or choosing to close problematic apps before engaging with them is actually a really big deal. Here’s why . . .
Less engagement with these addictive apps means less hits of dopamine.
Every quick and easy hit of dopamine you get from social media leads you to crave more stimulation from these apps. Before you know it, you’re in a full blown dopamine driven feedback loop.
Whenever I’m stuck in a dopamine loop, I’m not #livingmybestlife. Far from it! I feel overstimulated, chaotic, and jittery. Here’s why . . .
In his book How to Calm Your Mind, Chris Bailey explains that the brain networks for dopamine and calm are anti-correlated.
What does this mean?
It means when the dopamine network is activated, the calm network isn’t.
Imagine every time you mindlessly reach for your phone to check social media, you’re moving further and further away from a state of calm.
This may explain why participants in the one sec study reported experiencing increased satisfaction and happiness after decreasing their consumption of problematic apps.
Other one sec features worth exploring
The main intervention features (i.e., the time delay and option to not proceed with the target app) will help you decrease your consumption of addictive apps.
But there are many other features available with this app.
As you explore the additional features, it’s easy to feel overwhelmed. There’s a lot of extra bells and whistles. For example, there is the “Don’t get lost” notifications (i.e., scheduled reminders to close the target app when you are using it) and website blocking.
But like a lot of things in life, more features don’t necessarily result in a better user experience.
Ultimately, I decided to follow BJ Fogg’s behaviour design principle of ‘Simplicity changes behaviour’. I stuck with using just the basic features of this app.
I knew if I overcomplicated the app, I probably wouldn’t use it.
All that being said, there were two additional features I incorporated:
1. Strict Block Feature
I use the strict block feature every day. To be clear, the strict block feature is not to be confused with the basic block feature. What’s the difference?
If you select a basic block, you’re not really blocking yourself from the app. But there’s a barrier in place. If you try to open the target app, it brings up the following message:
“Be honest with yourself. Do you really want to stop this block?”
Whereas a strict block is a genuine bona fide block. You cannot use your target apps until the block is over.
If you have developed a mindless habit of reaching for your phone and checking certain apps, you need a strict block in place until your brain has had a chance to recalibrate itself.
Here is the tiny habit I created to give my brain a chance to rewire to lower hit of dopamine from my smartphone:
After I pick up my phone in the morning, I will open one sec and press strict block for six hours.
Activating a strict block means I’m in charge for the first six hours of my day (and the addictive apps are not running the show). This sets the tone for the day and puts me in proactive mode rather than chasing quick hits of dopamine. It also helps me stay calm and grounded.
A word of warning:
Even when you feel like you have regained control over your target apps, you must remain vigilant. It’s super easy to get drawn back into a dopamine-driven feedback loop.
2. The Journal Prompt Feature
The journal prompt is simple and effective. Before accessing the target apps, I am prompted to write about what I have done and what I feel grateful for.
I write 25 words before proceeding to the target app. This gives me a moment to reflect, which is always a worthwhile practice.
Free alternatives to one sec
There is a free version of one sec you can use, but it limits you to applying one sec to only one target app.
If you have multiple addictive apps on your phone (as most of us do), I recommend the paid version to unlock all the features.
It costs $25AUD for the year, which is value for money if you ask me. The app has already paid for itself in terms of the time, energy, and attention I’ve reclaimed.
I should mention that I had trouble initially installing one sec and getting it to work on the target apps. The process was a little finicky, and I nearly gave up after 20 minutes of trying to figure out how to get the app to work.
You can find similar intervention apps that are free and easier to install, such as ScreenZen. ScreenZen appears to be based on similar mechanisms (i.e., introducing a time delay and friction to the target app).
My brother recently started using ScreenZen to help combat his mindless habit of scrolling through social media. When I asked for his thoughts on this self-nudging app, he said, “It’s annoying.” But then he quickly added, “But that’s the point. It’s annoying, and that’s why you use the apps less.”
Another great feature of ScreenZen is that after spending seven minutes on the target app, it puts a stopping mechanism in place by prompting you to think about if you want to keep using the app.
Final thoughts
I don’t think anyone consciously sets a goal to spend 20, 30, or 50+ hours a week on social media. But if you don’t have strategies to combat the addictive apps on your phone, one thing is certain: Big Tech companies will hijack your time, energy, and attention.
As Michael Harris states in his book The End of Absence:
“Never forget that you live in an ecosystem designed to disrupt you, and it will take you for a ride if you let it.”
So, don’t be taken for a ride. You can easily access self-nudging tools, such as one sec and ScreenZen, to help you defend your time, energy, and attention.
Think of the things you’ve always wanted to do but tell yourself, “I don’t have the time. I’m too busy”. What if you could reclaim a significant chunk of time to do those things today? Would it be worth taking a chance on a self-nudging app?
You’ve got nothing to lose except potentially $25.
I encourage you to test out one of these apps to protect your most precious resources (i.e., your time, energy, and attention).
Note: In case you’re wondering, I have not been paid or sponsored by one sec to write this article.
Many people find it hard to sit down and start mind mapping.
When you start using this strategy, it can feel clunky and awkward. It requires some mental effort to get going.
Why can it feel hard to start mind mapping?
Because it isn’t a habit (not yet, anyway). But once mind mapping becomes a habit, it can feel easy and deeply rewarding.
So, how do you get to that point where mind mapping feels easy? Even fun?
In this article, I will explore how you can create a habit of mind mapping. I’ll show you how to remove friction or pain points so it’s much easier to put pen to paper and absorb ideas.
Removing barriers to mind mapping
Let’s start by looking at what gets in the way and stops many people from creating mind maps in the first place. I’ll also share some strategies you can use to overcome each of these barriers.
1. “Mind mapping takes too long.”
When you look at a mind map with all the pictures and different colours, it seems like something that would take a fair amount of time and effort to create.
If you’re comparing mind mapping to the time it takes to read your book passively, then yes, mind mapping will take more time. But you need to understand that reading your book passively is not an effective way to learn. In contrast, mind mapping is super effective.
People often fall into the trap of trying to make their mind maps look like works of art. Try lowering your standards and allowing yourself to make a mess when you mind map. This will speed up the process.
Another time trap is trying to mind map as you read and trying to mind map everything you read. I find it’s much faster to read and tab key ideas worth mind mapping later on. Once I’ve finished reading either the chapter or book, I then commence the mind mapping process. By this stage, I have a better understanding of the key ideas and what’s worth mind mapping.
2. “My mind maps don’t look pretty.”
Some people get hung up on the way their mind maps look. They can’t stand looking at messy pictures and scribbled words. If that’s you, perhaps you could take your drawing skills to the next level with some practice and sketch classes. But it’s not necessary.
Mind maps are not there to look pretty. They are there to help you learn. I am a big fan of badly drawn mind maps. If you look at my mind maps from university, they’re not works of art but they contain loads of important ideas. And that’s what matters most when it comes to learning.
Here’s a simple hack: invest in a set of nice, vibrant coloured pens. A bit of colour on the page will make your mind maps more visually appealing.
3. “I don’t know what to do.”
Mind mapping is straightforward. You draw a central image, curved lines, a few pictures, and write down key ideas. That’s it!
It’s not something you need to read a book about. You don’t need to enrol in a 10 week program to learn how to do this.
If you want some tips on how to mind map, check out my free Mind Mapper’s Toolkit. It’s a quick and easy read.
4. “Mind mapping feels strange and uncomfortable.”
It’s important to realise that the first time you engage in any new behaviour, it will most likely feel strange and uncomfortable. You may feel a bit clumsy and awkward. You may have questions, “Am I doing this right?”. All of this is normal and to be expected.
Even something as simple as the pen you mind map with can make or break the mind mapping process.
You’ve probably noticed that some pens don’t feel pleasant to write or draw with. For instance, I’m not a fan of the popular Sharpie pen range. I don’t like the way these pens bleed through the page. And I really don’t like the way they smell.
These may seem like minor irritations and quirks, but trust me, they’re not. Your mind mapping experience will be diminished by a pen that doesn’t feel good in your hand or on the page. And any behaviour that feels unpleasant is much harder to sustain.
I’ve since ditched my Sharpie pens. I mind map with a uniball signo pen and non-toxic Tombow paintbrush pens. As far as coloured pens go, I won’t lie, these pens are pricey! But you can find them online for $25 cheaper than in Officeworks (a big stationery store in Australia).
What I love about these pens is that they are super easy to use, feel lovely to strike across the page, and they won’t leave you with a splitting headache from the ink smell.
How do you develop the daily habit of mind mapping?
Here are some things that have helped me to establish this habit in my life:
1. Find a place in your routine
When is the best time for you to mind map? Where in your day can you easily slot in a 15 minute mind mapping session?
I like to mind map when I feel fresh and mentally alert (first thing in the morning).
Find an activity that you do every day without fail (e.g., having a shower, eating breakfast or dinner) and use that to prompt you to start a mind mapping session.
For instance, after I have completed my morning routine (workout, breakfast and shower), that’s my cue to sit down and start mind mapping.
2. Create your mind mapping mise en place
Before you start your session, set yourself up with everything you need to mind map. I like doing this the night before my morning mind mapping sessions.
Before I go to bed, I lay out a sheet of A3 paper, my pens, and my timer. The book I am mind mapping is open on the page where I need to start working. The next day, all I need to do is sit down, start my timer, pick up a pen, and away I go!
3. Deal with distractions before you start mind mapping
What’s one thing that can slow down the mind mapping process?
For me, it’s digital distractions (e.g., text messages and notifications).
You probably already know the things that tend to derail you. Create a barrier between you and those things.
For example, my phone is the biggest distraction for me. How do I deal with this? Before I start mind mapping, I take my phone and place it away from my body in another room.
This signals to my brain that my phone is off-limits and it’s time to knuckle down and focus on my work.
4. Show up and mind map every day (even if you don’t feel like it)
Don’t wait until you feel pumped and inspired to create a mind map. Set a timer for 10-15 minutes and start mind mapping (regardless of how you feel).
If you miss a day, don’t beat yourself up. It’s no big deal. Just say to yourself, “Tomorrow is a new day. I will get back into mind mapping then”.
5. Celebrate
When the timer goes off at the end of your mind mapping session, say to yourself, “Good job!”. Do anything that makes you feel instantly good. I often clap my hands or do a fist pump.
According to Professor BJ Fogg, the secret to wiring in any new habit is to release a positive emotion within milliseconds of engaging in the new behaviour. When you release positive emotions, this releases dopamine in your brain. This makes it more likely that you’ll engage in this behaviour again.
6. Get the right tools
I mentioned this before, but it’s important to repeat it: don’t go cheap with your mind mapping tools. Invest in good pens and paper. My favourite pens for mind mapping are uniball signo pens (0.7 tip) and Tombow paintbrush pens. Regarding paper, I love using Rhodia paper (it feels like your mind mapping on butter).
Final thoughts
It may sound a little dramatic, but mind mapping changed my life. I used to read books and then feel frustrated that I couldn’t retain much information. But now, I have a strategy I can easily use to help me understand and remember complex ideas. This gives me confidence when it comes to learning new skills and information.
I encourage you to be playful with this strategy. Don’t get too hung up on how your drawings look. Your top priority is to leave perfectionism at the door and have some fun. Because when it comes to mind mapping, done is better than perfect.