Γνωστοποιείται ότι εκδόθηκε η 3ΓΒ/2023 Προκήρυξη του Α.Σ.Ε.Π.(Φ.Ε.Κ. 51/13.12.2023/τ. Α.Σ.Ε.Π.) που αφορά στην πλήρωση συνολικά τεσσάρων χιλιάδων διακοσίων εβδομήντα έξι (4.276) θέσεων μόνιμου προσωπικού και προσωπικού με σχέση εργασίας Ιδιωτικού Δικαίου Αορίστου Χρόνου Πανεπιστημιακής Εκπαίδευσης από επιτυχόντες του πανελλήνιου γραπτού διαγωνισμού (Β΄ Στάδιο) σε φορείς του δημοσίου, σύμφωνα με το άρθρο 8τουν. 4765/2021(Α΄6), όπως ισχύει.
Το Φ.Ε.Κ. της προκήρυξης έχει καταχωριστεί στην ιστοσελίδα του Α.Σ.Ε.Π. (www.asep.gr) και διατίθεται δωρεάν από το Εθνικό Τυπογραφείο (Καποδιστρίου 34, Αθήνα).
Οι επιτυχόντες ενδιαφερόμενοι πρέπει να συμπληρώσουν και να υποβάλουν ηλεκτρονική αίτηση συμμετοχής στο Α.Σ.Ε.Π., με επισυναπτόμενα τα απαιτούμενα δικαιολογητικά, αποκλειστικά μέσω του διαδικτυακού του τόπου (www.asep.gr), ακολουθώντας τις οδηγίες που παρέχονται στην Προκήρυξη (Κεφάλαιο Β΄ και Παράρτημα ΣΤ΄).
Η προθεσμία υποβολής των ηλεκτρονικών αιτήσεωνκαι δικαιολογητικών συμμετοχής στην ανωτέρω διαδικασία αρχίζει στις 27 Δεκεμβρίου2023 ημέρα Τετάρτηκαι ώρα 8:00 και λήγει στις 15 Ιανουαρίου2024, ημέρα Δευτέρακαι ώρα 14:00.
Αριθμ. 141196 – ΦΕΚ Τεύχος Β 1952/24.03.2023 Θερινό ωράριο λειτουργίας Αρχαιολογικών Χώρων, Μνημείων και Μουσείων του Κράτους, έτους 2023.
Η ΥΠΟΥΡΓΟΣ ΠΟΛΙΤΙΣΜΟΥ ΚΑΙ ΑΘΛΗΤΙΣΜΟΥ αποφασίζουμε:
1. Καθορίζουμε ωράριο λειτουργίας των Αρχαιολογικών Χώρων, Μνημείων και Μουσείων του Κράτους, από την 1η Απριλίου 2023 έως την 31η Οκτωβρίου 2023, σύμφωνα με τον συνημμένο πίνακα.
2. Διευκρινίζεται ότι η προσέλευση των επισκεπτών επιτρέπεται έως και είκοσι (20’) λεπτά πριν τη λήξη του ωραρίου.
3. Όλοι οι ως άνω Αρχαιολογικοί Χώροι, τα Μνημεία και τα Μουσεία παραμένουν κλειστά την Κυριακή του Πάσχα και την Πρωτομαγιά, επίσημες αργίες του Κράτους. Τη Μεγάλη Παρασκευή λειτουργούν 12:00-17:00 και το Μεγάλο Σάββατο 08:30-15:30.
4. Τις ημέρες αργίας για το προσωπικό των Δημοσίων Υπηρεσιών και Ν.Π.Δ.Δ. (παρ. 1 του άρθρου 11 του ν. 1157/1981, Α’ 126) (Δευτέρα του Πάσχα, Δευτέρα του Αγίου Πνεύματος, Δεκαπενταύγουστος και 28η Οκτωβρίου), οι Αρχαιολογικοί Χώροι, τα Μνημεία και τα Μουσεία λειτουργούν με το ωράριο που ορίζεται ανωτέρω (παρ. 1).
5. Στο σύνολο των Αρχαιολογικών Χώρων που εφαρμόζουν διευρυμένο ωράριο (08.00- 20.00), καθώς και στα Μουσεία που λειτουργούν εντός αυτών, το ωράριο από 1η Σεπτεμβρίου 2023 διαμορφώνεται, λόγω σταδιακής μείωσης της διάρκειας της ημέρας, ως ακολούθως: 1η έως 15η Σεπτεμβρίου 08:00-19:30, 16η έως 30η Σεπτεμβρίου 08:00-19:00, 1η έως 15η Οκτωβρίου 08:00-18:30 και 16η έως 31η Οκτωβρίου 08:00-18:00.
6. Με την απόφαση αυτή παύει η ισχύς των προηγουμένων σχετικών αποφάσεων.
7. Κάθε επιμέρους ρύθμιση για τη λειτουργία Αρχαιολογικών Χώρων, Μνημείων και Μουσείων κατά παρέκκλιση και πέραν του καθορισμένου ωραρίου, θα ανακοινώνεται στον κόμβο του Υπουργείου Πολιτισμού και Αθλητισμού.
An artist’s portrayal of Buddha’s entry into Parinibbana (the final nibbana).
Dhamma or the teachings of the Buddha – the truth that leads to liberation.
1. Life is suffering (Dukkha) – our desires and expectations do not conform to the reality of the world, which is in a constant state of flux (Anicca), so we experience Dukkha.
2. The origin of suffering is attachment – not only do we fail to know reality but we mis-know it. We attribute permanence to impermanence. The physical universe is constant change, but we know it as permanent – change is the only thing there is. Our ideas, the objects that surround us, and our perceptions, are all transient. Even our idea of “self” is a delusion since there is no permanent self. Craving and clinging to these inevitably leads to suffering.
3. It is possible to end suffering in this life – Like the moksha in Hinduism, nibbana can be realized in life, through discipline and effort. Nibbana means freedom from troubles, worries, ideas, and the annihilation of the illusion of the self where one understands Dhamma – the Buddha’s teaching and becomes an arahant.
4. The path to cessation of suffering – The Middle Way – is a path between the extremes of clinging and aversion, both expressions of attachment, arriving at a state of complete equanimity. It is achieved through the Eightfold Path.
The Eightfold Path
Summa – “right,” or that which promotes the end of suffering has traditionally been divided into three sections:
Study – Cultivating Wisdom
1. Right Understanding – a person becomes acquainted with the basic principles of Dhamma, the Buddha’s teachings, and enters the path, gradually awakening an understanding of the wisdom he or she can attain at the end.
2. Right Intention – One contemplates the desire for all beings to be happy and free from suffering. One cultivates goodwill, harmlessness and non-attachment, avoiding tendencies towards greed, hatred and harm.
Ethical Conduct – Developing Moral Conduct
3. Right Speech – I will refrain from false speech – not only lying or slandering, but gossip, cursing, swearing or meaningless babble. I will communicate in kind, gentle and direct speech.
4. Right Action – there are 5 precepts of non-harming (ahimsa) – these are ideals that one vows to live by: to refrain from harming sentient beings; to refrain from taking what is not offered; to refrain from sexual misconduct; to refrain from false speech; to refrain from stupefying drink.
5. Right Livelihood – to earn a living in a way that benefits humanity.
Mental Development – Disciplining the Mind By “Mind” the Buddha meant the totality of thoughts, sensations, feeling and consciousness, that are experienced at each moment. The mind has great potential, but the undeveloped mind is like a wild horse: difficult to stay attentive, it craves stimulation, jumping from thought to thought, dwelling in the past or in the future, with thoughts that often cause anxiety or fear. When this undisciplined mind does pay attention to the present, it does so with opinions and emotional reactions rather than being in the present. To bring the mind under control is necessary, but it requires patience, skill, and persistent training.
6. Right Effort – since deluded thinking hinders the ability to understand the world, the student pays deliberate attention to developing positive thoughts that alleviate suffering and to letting go negative ones, he or she practices generosity and patience.
7. Right Mindfulness – taking meditative awareness into everyday life. Doing so can restrain the mind’s proclivity to make immediate judgments, reduce its tendency to need stimulation, and sharpen its awareness in the present moment.
8. Right Concentration – it is necessary to take time each day to practice meditative awareness.
These eight elements are symbolized by a wheel and practiced simultaneously, since the practice of one supports the practice of the others. The Buddha maintained that one could develop the virtues described as one would develop any skill, with regular practice.
AΣEΠ: EKΔOΘHKAN ΟΙ ΠΙΝΑΚΕΣ ΒΑΘΜΟΛΟΓΙΑΣ ΤΗΣ ΠΡΟΣΚΛΗΣΗΣ/ΠΡΟΚΗΡΥΞΗΣ 2Γ/2022 ΤΩΝ ΥΠΟΨΗΦΙΩΝ ΠΑΝΕΠΙΣΤΗΜΙΑΚΗΣ ΚΑΙ ΤΕΧΝΟΛΟΓΙΚΗΣ ΕΚΠΑΙΔΕΥΣΗΣ ΠΟΥ ΕΛΑΒΑΝ ΜΕΡΟΣ ΣΤΟΝ ΠΑΝΕΛΛΗΝΙΟ ΓΡΑΠΤΟ ΔΙΑΓΩΝΙΣΜΟ. ΟΙ ΥΠΟΨΗΦΙΟΙ ΠΟΥ ΣΥΓΚΕΝΤΡΩΣΑΝ ΤΗΝ ΑΠΑΙΤΟΥΜΕΝΗ ΒΑΘΜΟΛΟΓΙΑ ΒΑΣΗΣ (55 ΜΟΝΑΔΕΣ ΓΙΑ ΚΑΘΕ ΜΑΘΗΜΑ/ΔΟΚΙΜΑΣΙΑ), ΕΜΦΑΝΙΖΟΝΤΑΙ ΑΝΑ ΚΑΤΗΓΟΡΙΑ ΚΑΙ ΚΛΑΔΟ Η΄ ΕΙΔΙΚΟΤΗΤΑ ΣΤΟΥΣ ΠΙΝΑΚΕΣ ΒΑΘΜΟΛΟΓΙΑΣ. ΓΙΑ ΤΗΝ ΕΥΡΕΣΗ ΤΗΣ ΒΑΘΜΟΛΟΓΙΑΣ ΔΕΙΤΕ ΤΟ ΕΓΧΕΙΡΙΔΙΟ: https://www.asep.gr/guide/user_manual/results_graptos.pdf. ΔΕΙΤΕ ΤΑ ΑΠΟΤΕΛΕΣΜΑΤΑ: http://files.asep.gr/s/J0BFjs2sG7ASVHh/download
Not every experience rewires your brain. Follow these hardwired protocols for optimal learning.
Source: Canva
Is there anything you wish you had learned more about in school?
For me, without a doubt:
Neuroplasticity.
The incredible feature that allows our nervous system to change in response to experience.
I’m convinced I would have approached studying and learning very differently (and appreciated my young, plastic brain a lot more!).
We’re Designed To Change
Neuroplasticity is one of the most amazing yet underrated aspects of our biology.
It’s the biological equivalent of having a Growth Mindset: with hard work and good strategies, you can change the physical circuitry of your brain.
Because here’s the thing:
All of us are born with a nervous system that isn’t just capable of change but is designed to change.
This allows us to think differently, learn new things, forget painful experiences, and adapt to practically anything life throws at us.
For a long time, it was assumed that only the young brain is plastic and can change. (Something about an old dog and new tricks?)
But scientific research is now very clear: the adult brain is plastic.
And that is the essence of the incredible breakthrough of neuroplasticity: your brain is not fixed. Instead, your brain can change in response to your experiences, thoughts and actions.
You can rewire your brain so new motor, cognitive and emotional skills are burned into the neural circuitry, no matter how old you are.
While this is hugely exciting, there is one misconception about neuroplasticity that isn’t talked about enough.
Our brains don’t change with every single experience — 24/7. That wouldn’t be very practical.
The best learning happens when you leverage specific systems that are hardwired into your biology.
A Chemical State for Optimal Neuroplasticity
If you’re under 25 — you’re in luck.
Your nervous system is primed for learning. You just live your life, and your machinery will shape and rewire itself simply by interacting with the world. Particular neural connections get refined and reinforced while other connections are lost.
The best thing you can do is to expose yourself to as many people and fields as possible. Be open, interested and curious.
Because around the age of 25, your brain’s capacity for learning and adapting to new knowledge reduces.
Your brain will not change unless a selective shift in your attention or experience tells the brain it is time to change.
This means we need to know exactly what we want to change.
And this change can be anything:
A cognitive skill (e.g. learning a language)
A motor skill (e.g. shooting free throws)
An emotional skill (e.g. resilience)
This Deliberate Attention is Crucial
When you pay deliberate attention, two neurochemicals are released from several areas in your brain.
Their job is to highlight the neural circuits that need to change, increasing the likelihood of long-term change.
1 - Epinephrine for alertness
Epinephrine will only be released when you’re in a high state of alertness.
It wakes the entire brain to increase the likelihood that neurons will be active.
This neurochemical is chemically identical to adrenaline. The only difference is that epinephrine is released in the brain, while adrenaline is released from the adrenal glands in the body.
So, we have epinephrine sloshing around in our brain, and we feel alert. But that’s only half of the puzzle.
2 - Acetylcholine for focus
We also need acetylcholine, released from two sites in the brain: the brainstem and the nucleus basalis.
This neurochemical acts as a spotlight and creates focus.
The incredible thing you will learn now is you can subjectively control the release of these neurochemicals, to create a chemical state for optimal neuroplasticity.
(Again — why did we not learn this in school?!)
The 4-Step Protocol Based on Your Hardwired Biology
Step 1 — Increase epinephrine & engage alertness
First, to make sure we can achieve a good level of alertness, get the basics right:
Then, there are the mental tricks, and the importance of these shouldn’t be underestimated.
You start by identifying a kit of reasons as to WHY you want to learn and change.
What is that you want to accomplish?
What is driving you?
These drivers can be love-based, although fear-based motivators are just as effective. Epinephrine is a chemical so it doesn’t distinguish between positive or negative motivations.
A love-based motivator would be:
“I want to learn this language to speak to my family-in-law.”
A fear-based motivator would be:
“I have to improve my copywriting skills to get in more clients and keep my business afloat.”
Remind yourself of these reasons before you sit down to work.
Again, this doesn’t need to be elaborate or time-consuming; just a few seconds as you prepare to start.
If you’re feeling sceptical, I get it. But this is not the same as the Law-of-Attraction-manifestation-type bogus you find everywhere online. It’s not about imagining good thoughts, and those things will happen magically.
You obviously have to do the work.
This is a mental ‘prep’ exercise that will stimulate the release of epinephrine in your system, increasing alertness.
[🕚 On a side-note: it’s good to start observing when you naturally feel most alert during the day. Protect those times and use them to work on things that are important and valuable to you.]
Step 2 — Increase acetylcholine & engage focus
Many people try to achieve focus through pharmacology, but the better way is through behavioural practices.
The critical insight to remember here is:
Mental focus follows visual focus.
Your visual focus can either be blurry or laser-focused on one location in space. This determines your level of mental focus.
Imagine you’re reading a book. You feel distracted and your mind keeps drifting.
Here’s what you do:
Spend 1–2 minutes focusing your visual attention on a small window (say the corner of the page, or a particular word).
When your eyes move inward toward a particular target, your visual world shrinks. You get so-called tunnel-vision.
This activates a set of neurons in your brainstem, triggering the release of norepinephrine, epinephrine and acetylcholine.
The finer your visual image and the more you can hold your gaze (by blinking less), the higher the level of attention.
You might think you’re already doing that, but if you don’t consciously hold your gaze on one particular spot, your eyes are constantly darting around.
So keep them focused on that particular spot for a couple of minutes.
The more you can do this, the more you can maintain a cone of mental focus and the higher your focus.
[👁 The cool thing is this also works in reverse. When you broaden your visual field and soften your eyes, you activate the part of your nervous system associated with relaxation and calmness. It’s the best physiological trick I’ve discovered to instantly feel calmer. More details here.]
Step 3 — Work in 90-minutes sessions
You don’t want to be engaging your brain at maximum capacity all the time. You might feel like you’re getting stuff done but it won’t be having a long-lasting impact on the wiring of your brain. In other words — the knowledge won’t stick.
Instead, organise your day into 90 minutes bouts of concentrated deep work.
And of course, there’s a biological reason for that.
Everyone’s nervous system functions in biological cycles:
Circadian: 24 hours
Ultradian: 90 minutes
Broadly, the 24 hours circadian cycle defines our waking and sleeping states.
Then on a finer level, all our waking and sleeping states are broken into ultradian cycles.
All night, you’re going through these ultradian cycles and they continue when you wake up in the morning. This means we’re optimised for focus and attention within these 90 minutes.
A typical work bout would look like this:
For the first 5–10 minutes, the brain will not optimally attend to what you’re trying to do. See it as a warm-up.
Eliminate all distractions.
As you go deeper into the cycle, your ability to focus and learn increases. You should be able to maintain deep focus for about an hour or so.
Your attention will drift, and that’s entirely normal. Practice to re-anchor it.
You‘ll feel tempted to look away from what you’re working on, but as we discussed earlier, you want to practice maintaining that visual focus.
You’ll naturally pop out of the focused state at the end of the 90 minutes cycle. Ideally, you don’t try to force extending the learning session.
I’d say the most important thing to take away from this is:
It’s normal to feel friction and discomfort at the beginning of starting a task or exercise.
If you made it this far, I’ll let you in on the real secret to neuroplasticity…
The trigger for neuroplasticity and learning happens during high focus and high alertness states.
But neuroplasticity is just a state or capacity for our nervous system to change. It’s never the end goal.
What we want is rewiring and reconfiguration of the brain, and that happens during deep sleep and non-sleep-deep-rest.
After bouts of focused learning, it’s important that you step away and get proper rest.
During the night and the following nights, the neural circuits that were highlighted (by acetylcholine) will strengthen while others will be lost. You’re burning the new knowledge and skills into your neural circuitry.
If you have a poor night of sleep after a bout of learning, the learning can still occur as long as you get the needed deep sleep very soon after.
Now, you can bypass the need for deep sleep partially by engaging in NSDR protocols in between work sessions.
Try not to listen to podcasts or music, or call a friend. You want to let the mind drift after a period of very focused effort.
You can also take a light nap, or listen to a yoga nidra session (essentially the lying down bit of a yoga practice where you consciously relax your mind).
As we said — don’t try to engage your brain at maximum capacity at all times. If you’re worried you’re losing valuable time, just keep in mind that your brain needs recovery and renewal in order to function optimally.
Bullet-Point Recap
Your brain is not fixed. You can change, learn new skills and knowledge, no matter how old you are. That’s the essence of neuroplasticity.
When you’re younger than 25, this happens naturally without much deliberate effort. Your brain is primed for change.
When you’re older than 25, you need to follow certain protocols in order to rewire your brain and get long-term change.
The trigger for optimal neuroplasticity and learning occurs during high focus and high alertness states (not while you’re asleep) — both are because of the release of neurochemicals acetylcholine and epinephrine.
Work in 90 minute-sessions, and don’t get discouraged when the beginning feels difficult. This is normal.
We rewire our brains, processing what we’ve learnt during the day, in deep sleep and other forms of rest — which is why they are so vital. Don’t try to engage your mind at maximum capacity all the time.
Thanks for reading!
If you found this valuable and want to learn more about how to use your nervous system for everyday improvements, sign up for my bi-weekly Stretch Letter.
I’m on a mission to listen to all Huberman Lab podcast episodes, take detailed notes, and write about what I’ve learned.
