8 Ways To Prime Your Brain For Success

Our brains are essential for the quality of physical and mental performance. Smoking, excess alcohol, stress, or poor dietary habits, to name a few, can have a significant detrimental impact on our brain functionality. These habits also contribute to high blood pressure, cognitive decline, and dementia.

 

Fortunately, habits can be changed, and new strategies can be learned. The following tips can help to improve your brain and prime it for success.

 

Try the Mediterranean Diet (MeDi)

High-quality foods are essential for your brain health and physical fitness. The Mediterranean diet focuses on plant-based foods such as fruits and vegetables, nuts, seeds, beans, fish, whole grains, and healthy oils like olive and avocado oils. 

 

Based on a study of 502,536 participants, people who followed the principles of the MeDi had a 23% less chance of developing dementia. Also, research has found that the MeDi may improve your cognitive capabilities, such as memory.

 

Reduce Stress with Mindfulness Relaxation

Chronic stress can have a significant harmful effect on brain function. Yale Medicine defines chronic stress as “A consistent sense of feeling pressured and overwhelmed over a long period of time.” In today’s hectic world, there are many causes of chronic stress, such as life changes, an unpleasant career, or family dysfunction. When stressed, the brain increases glucocorticoid production, including the stress hormone cortisol. 

 

Mindfulness is a form of meditation that helps you focus on the present rather than dwelling on the past or situations causing you to worry. Other key concepts include paying attention to your surroundings, accepting yourself, and focusing on your breathing.

 

Be Physically Active

The Center for Creative Leadership asked over 1,500 executives how exercise impacts their performance. Approximately 90% said that physical activity “clearly impacts” their performance, 12% reported “some impact,” and no one reported zero impact.
Respondents reported that regular exercise improved mental clarity and focus, increased alertness, and improved problem-solving.

 

In addition to improving your brain, exercise has physical benefits such as lowering blood pressure and cholesterol, reducing anxiety, improving sleep, and strengthening your immune system.

 

Stay Mentally Active

 

The human brain must be exercised like a muscle; if your brain doesn’t get sufficient exercise, the result can be early cognitive decline. There are many activities that you can do to give your brain a workout, such as reading, learning a new language, playing games, or working on a jigsaw puzzle.

 

Sleep Well

The importance of sleep and its effect on your brain should not be underestimated. When you sleep deeply, the brain repairs itself and rejuvenates your immune system. When in REM (Rapid Eye Movement) sleep, the brain compiles details you learned during the prior day.

 

Inadequate sleep contributes to feeling exhausted, can cause concentration, mood, and memory disorders, and suppress your immune system.

 

If you cannot go to sleep or stay asleep, create a bedtime routine by going to bed at the same time nightly and waking up at the same time in the morning. Over time, this will help set your internal clock and become a regular sleep pattern. Also:

 

• Turn off your electronics at least two hours prior to bedtime. This includes cell phones, computers, and social media.
• Eliminate caffeine after 12:00 p.m. The most common sources of caffeine are coffee, tea, soda, and chocolate.
• Avoid eating before bedtime to prevent gastrointestinal issues that may keep you awake.

 

Avoid Smoking

While you may feel that cigarettes or cigars help to calm you and are pleasurable, there are risks to brain functionality. A study by the American Heart Association (AHA) found that smoking is associated with cognitive decline, leading to worsening performance. 

 

Be Socially Active

Social interaction can help to reduce stress and depression, preventing memory loss. Look for ways to interact with others, especially if you live alone. Brain atrophy has been linked to a lack of socialization. Being socially active can strengthen your brain health. 

 

Find Inspiration

The things we tend to take for granted can be inspirational and good for brain health. For example, Psych Central notes that watching the sunrise gives you a feeling of awe, bolsters your mood, and helps you to have a “big picture” mentality where we view situations broadly rather than focusing on limited details. It opens your mind to evaluating scenarios entirely rather than breaking them into detailed parts. 

 

People may also find inspiration from art, visiting a park, or watching the sunset.

 

Conclusion

 

A healthy brain keeps our sensory, cognitive, behavioral, emotional, and motor functions working smoothly. It is essential to develop good habits such as eating properly, being physically, mentally, and socially active, and getting sufficient sleep.

 

Practicing the preceding tips can boost brain health, priming your mind for success and well-being!

 

References

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02772-3

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5502874/

https://www.yalemedicine.org/conditions/stress-disorder

https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356

https://www.ccl.org/articles/leading-effectively-articles/spotlight-on-exercise-and-leadership/

https://brainfoundation.org.au/healthy-brain/

https://www.ahajournals.org/doi/10.1161/str.53.suppl_1.WP17

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/addressing-your-mental-health-by-identifying-the-signs-of-anxiety-and-depression

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/maintaining-healthy-relationships-is-important-as-we-age

 

3 Ways to Make Sure You Get All the Sleep Your Brain Needs to Stay Healthy

It seems like insomnia is a modern epidemic. Whether you deal with insomnia or you are chronically sleep-deprived, it’s likely that poor sleep is affecting your performance.

 

Sleep deprivation feels terrible. You will have noticed that if you’ve had a bad night’s sleep, you feel sluggish, heavy, and slow, as though you’re trying to walk through syrup. You’re clumsy and confused, you drop things, and nothing seems to go right.

 

As well as making you feel bad, a chronic lack of sleep can have physical effects on your brain. Sleep deprivation impairs your ability to process and store memories and can even increase your risk of Alzheimer’s disease. Two proteins associated with Alzheimer's, beta amyloid, and the tau protein, increase with chronic poor sleep. There is some evidence in laboratory tests on mice that sleep helps to clear these proteins from the brain. 

 

The good news is that there are things you can do to improve your sleep health to keep your brain in tip-top shape.

 

1. Find Out Your Own Best Sleep Levels

 

Everyone has their own individual sleep needs. Famously, British politicians Winston Churchill and Margaret Thatcher needed very little sleep, but only getting four or five hours a night is not recommended for most people. Whether you need seven hours or ten, find out what is enough sleep for you. 

 

Enough sleep means waking up without needing an alarm, feeling rested and energetic, and not needing coffee to get you through the day. 

 

2. Improve your Sleep Hygiene

 

Studies have shown that the hour or two before bedtime has a powerful effect on the quality of your sleep. Schedule in some proper downtime, and stop using blue light-emitting devices like smartphones, computers, tablets, and television an hour or so before you plan to go to bed. Read a book, take a relaxing bath, or listen to calming music—or all three—instead. 

 

3. Don’t Lie There Trying to Sleep

 

If you can’t sleep after ten minutes, get out of bed and do something else. Lying in bed, getting stressed because you can’t sleep is a recipe for poor sleep and insomnia. You’re also likely to start brooding, mulling over problems or running over the events of the day. 

 

Get up do something relaxing like reading or meditating until you feel sleepy. It’s okay to do this more than once, even multiple times. You’re trying to train your brain to think of bed as a sleeping place, not a thinking place. 

 

Improving your sleep will help you to feel calmer, be more productive, and may lower your risk of Alzheimer’s later in life. 

 

Surprising Ways Getting Enough Sleep Makes Your Life Better

You’ve probably read about how important it is to get enough sleep. And you know how bad you feel the next day after a sleepless night. But you may not realize how much your sleep affects the deep systems of your body. Without enough sleep, you’re setting yourself up for a range of poor health outcomes, from depression to diabetes. Getting your full seven to nine hours of good sleep can have an enormous range of surprising benefits. 

 

1. You’ll think better

 

Studies have shown that your brain functions much better on regular restful sleep. Sleep is the downtime your brain needs to do essential chores like consolidating memories, processing emotions and recovering from the days processing.

 

2. You’ll perform better at work

 

You need to be performing at your best in the office, and for that, you need to have your brain operating at its top capacity. REM sleep is necessary to be able to solve problems and come up with innovative solutions. As you spend only 20% of your sleep time REM sleep, you need to make sure you get enough sleep overall to get your full dose of REM.

 

3. Sleep helps keep your genes healthy

 

Scientists have found that chronic sleep deprivation affects the functioning of your genes. Sleep is necessary for proper gene function including the genes that influence your immunity, inflammation and how well you deal with stress.

 

4. You’ll age better

 

Sleep is super important for the production of collagen which is crucial for skin repair and cell renewal as well as skin hydration. Not getting enough sleep sets you up for premature skin aging, as you’re not producing enough collagen. Your skin also needs sleep to recover from sun exposure. So, do your skin a favor and get some sleep!

 

5. You may live longer

 

Getting enough sleep is crucial for the body’s cells to renew and repair. All of your body’s systems use the downtime of sleep to recalibrate and process, getting rid of waste products and strengthening cell walls. Your immune system can recharge and prepare itself better to fight off disease and illness. Your body will be in much better shape to deal with the stresses of the day.

 

Even if you're finding it difficult to get a full eight hours, science has found that regular cat naps to supplement your night’s sleep can help. Harvard researchers found that the risk of heart disease was reduced by thirty percent by having daily siestas. 

 

10 Effective Strategies to Boost Your Productivity at Work

Introduction

 

Productivity plays a crucial role in achieving professional and personal goals, making it an essential skill to develop. It involves effectively managing time, setting clear goals, and maintaining focus on tasks. However, it's important to avoid falling into the trap of toxic productivity, which can lead to burnout and decreased overall well-being.

 

Setting Clear Goals and Priorities

 

Setting clear goals and defining priorities is key to increasing productivity. By breaking down tasks into manageable milestones, you can enhance focus and motivation. One effective technique is the five-minute rule, which involves tackling quick tasks immediately, helping to overcome procrastination and build momentum.

 

For example, if your goal is to complete a report, you can break it down into smaller tasks like conducting research, outlining, and writing sections. By setting these milestones, you can track your progress and stay motivated throughout the process.

 

Time Management Techniques

 

Effective time management is crucial for improving productivity. One technique is time blocking, where you allocate dedicated time for specific tasks. By creating a schedule and sticking to it, you can increase efficiency and avoid wasting time on non-essential activities.

 

Another technique is the Pomodoro technique, which involves working in focused bursts of 25 minutes, followed by a short break. This method helps maintain concentration and prevents burnout. Reflecting on the reasons for procrastination and developing coping skills, such as breaking tasks into smaller steps, can also help overcome productivity challenges.

 

Eliminating Distractions and Increasing Focus

 

Eliminating distractions is essential for staying focused on tasks. Limiting distractions, such as turning off email notifications or putting your phone on silent mode, can help maintain concentration. Techniques like the Pomodoro technique, where you work for a set period and then take a short break, can also help improve focus.

 

Creating a conducive work environment is equally important. Closing doors or using noise-canceling headphones can reduce interruptions and increase concentration.

 

Taking Breaks and Managing Energy Levels

 

Taking breaks and managing energy levels are crucial for sustained productivity. Incorporating regular breaks decreases stress, prevents burnout, and improves overall productivity. Engaging in physical exercise, even a short walk, can boost mental health, enhance focus, and increase energy levels.

 

For instance, taking a 10-minute break every hour to stretch or do a quick breathing exercise can help refresh your mind and improve productivity when you return to work.

 

Delegating and Outsourcing Tasks

 

Knowing when to delegate or outsource tasks is essential for increasing productivity. Delegating tasks to others can reduce workload and allow you to focus on high-priority responsibilities. Identifying tasks that can be effectively handled by others and providing clear instructions and expectations can help streamline workflow and increase overall productivity.

 

For example, if you're overwhelmed with administrative tasks, consider hiring a virtual assistant to handle routine administrative duties, allowing you to focus on strategic tasks that require your expertise.

 

Using Productivity Tools and Apps

 

There are various productivity tools and apps available that can enhance efficiency and streamline tasks. These tools can help with time management, task organization, and collaboration. Some recommended productivity tools include project management software, time tracking apps, and note-taking apps.

 

For instance, project management software like Trello or Asana can help you organize and prioritize tasks, while time tracking apps like Toggl can assist in monitoring your work hours and identifying areas for improvement.

 

Developing Healthy Habits and Routines

 

Developing healthy habits and routines is essential for boosting productivity. Maintaining a clean and organized workspace can improve focus and reduce distractions. Additionally, eating healthy and having regular meals can help maintain energy levels, improve focus, and prevent afternoon slumps.

 

For example, scheduling regular breaks for meals and incorporating nutritious snacks can provide a steady source of energy throughout the day.

 

Continuous Learning and Skill Development

 

Continuous learning and skill development contribute to increased productivity. By acquiring new skills and knowledge, you can stay competitive and adapt to changing work environments. This can involve attending workshops, taking online courses, or participating in professional development programs.

 

For instance, if you work in a technology-driven field, staying updated with the latest advancements and learning new programming languages can enhance your productivity and effectiveness in the workplace.

 

Conclusion

 

Productivity is crucial for achieving professional and personal goals. By implementing the strategies discussed in this article, such as setting clear goals, managing time effectively, eliminating distractions, and taking breaks, you can reduce stress, enhance work efficiency, and achieve your desired outcomes. Remember to prioritize your well-being and avoid toxic productivity, as a healthy work-life balance is essential for long-term success.

 

4 Techniques for Handling Negative Emotion

We don’t always do the right thing. We eat too much. We stay out too late. We make mistakes, break promises, and live a life that isn’t always in keeping with our goals.

 

All of this leads to negative emotions: guilt, shame, even anger come creeping in to derail your attempts to get back on track. How can you handle these kinds of negative emotions without letting it ruin your day?

 

We start by looking at three ways you have used to handle it and then move on to one technique you should be using all the time.

 

Avoiding the Emotion

 

Don’t we love pretending we can make the emotions go away? We bury them, suppress them, explain them away, sometimes even turning to things like drugs or alcohol just to make them stop. The problem? Anytime you’re avoiding something because of negative emotions, you’re letting the emotion control you. The better solution? Give yourself room to understand it, and deal with the underlying cause. 

 

Pretending the Emotion is Not There

 

This coping mechanism is a little different. You fall into it by denying you ever felt the negative emotion in the first place. Here the problem is, the more you deny an emotion, the more it grows until it can’t be ignored any longer. Your solution, this time, is simple. Acknowledge the emotion. Accept it for what it is and let it fade on its own.

 

Becoming the Emotion

 

Sometimes the negative emotion is so powerful it becomes part of who you are. At some point, you might even start taking a certain amount of pride in it. You start saying, “Well, I’m just a mad person” or even bragging about how worse off you are than anyone else. Now you’ve become the emotion. The solution? Let the feelings process. Journal, talk to a friend, whatever you need to do, do, to let the emotion move on. Pro tip? Start encouraging positive emotions, allowing them to come in and replace the negative.

 

Learn

 

Learning the lessons of your emotions is perhaps the strongest technique of all. When you realize negative emotions are useful in your life and are there to teach you about yourself, doors start opening. You begin to see different possibilities. Feelings as educational tools have no power to control you at all, but conversely, have the power to change you in very positive ways. Like when you’re feeling angry about injustice, and you use this anger to create positive change in the world.

 

How to Deal With a Difficult Emotion Using Mindfulness

Mindfulness has a great many uses and is often prescribed by self-help gurus, doctors, writers and others as a tool anyone can use to improve their mental health.

 

Often these focusses on the long-term benefits of being more present and aware. At the same time though, mindfulness can also be used like a scalpel to deal with more acute problems. Here we will look at how it can be leveraged for instance to tackle specific emotions as they arise.

 

Turning Towards Emotions

 

Normally when we experience negative emotions, we react either by trying to ‘fight them’ or by trying to suppress them. This can be described as almost ‘turning away’ from our emotions to try and deny them their power over us.

 

Unfortunately, this ultimately tends to result in our becoming more stressed or upset as the emotions bubble under the surface, or as we frustrate ourselves in trying to fight them.

 

Instead, mindfulness teaches us to turn towards our emotions. What this means, is that you are going to listen to the thoughts and feelings you’re experiencing and then simply acknowledge them. Now you say ‘I am stressed’, ‘I am embarrassed’ or ‘I am upset’. Don’t be ashamed or upset that emotion exists but simply recognize that you are currently in that state.

 

People get upset sometimes. People get angry sometimes. But if you’re simply aware of your condition, then you can be aware that perhaps the thoughts you’re thinking aren’t completely objective. What’s more, you should keep hold of the knowledge that emotions aren’t permanent. In other words, you’re feeling angry right now and as such your thoughts shouldn’t be taken too seriously. But in a few hours, you will likely feel better and then the world will seem like a brighter place again.

 

This creates a subtle but powerful shift. No longer is the world a terrible place and thus you are upset, now you are upset and thus the world seems like a terrible place. The difference is that you now know that belief is not true.

 

Debriefing

 

What’s more, being aware and accepting of your emotions in this way will allow you to assess them in a kind of ‘debriefing’ and to look at what triggered them, how you dealt with them and what they made you think and do. The more you break down and intellectualize your emotions, the more you will find you gain control over them.

 

The Four Building Blocks of Every Emotion (and Why This is Important)

What are emotions, really? 

 

We know enough about emotions to be able to define them fairly well. We can talk about being 'happy' or 'sad' because we've understood these concepts since we were small. But truly understanding an emotion can seem complicated, especially when you're pushed to explain it.

 

Every emotion is made up of four parts. Let’s explore first what those parts are.

 

The Stimulus

 

For an emotion to happen, you need something which will inspire it. This can be anything at all. Generally, emotions come from outside sources, though they can also arise from your thoughts. You never know what might raise an emotion – a smell, a taste, a memory, a person, a place, or even an activity you're taking part in will inspire emotions. Even babies will be inspired to emotion through simple things like being hungry, uncomfortable, amused, or even by the smell or sound of their caregiver.

 

Your Awareness

 

A situation alone won't be enough to inspire emotion. At some point, your mind will become aware of the situation. This can be a conscious or even unconscious thing. We start paying attention, and this stimulus suddenly matters to us in a way the other things around us don't.

 

The Judgement

 

Are you okay with this stimulus? Your unconscious self already knows your likes and dislikes and is already steering you toward either a positive or negative emotional response. 

 

The Reaction

 

Your physical self is already figuring out the situation and is responding. For example, you might not have noticed the spider that just scuttled across your hand, but your eyes have widened significantly, and you might have felt a chill. This is followed very closely by the physical reaction (in this case, pulling your hand away) and possibly even a verbal expression (a scream, perhaps, if you're afraid of spiders).

 

Why is this important?

 

If you want to change your feelings, start with these building blocks. You'll always have a stimulus, and your awareness of things isn't always within your control. But how you feel about the stimulus can be reshaped. Go back to the spider example. If you don't want to be afraid of spiders, you might rehearse a different reaction, starting with a new judgment. You tell yourself spiders aren't scary and try not to react when you see one. Eventually, you won't feel the 'fear' anymore but might move to disinterest or even curiosity when you see a spider.

 

This takes time, but taking control of your emotions is invaluable. The key? Be consistent as you work on this change; soon, it will come naturally.

 

3 Unique Ways to Keep Your Mind Sharp

No matter what we do, we all have to reckon with Father Time eventually. 

 

You might already be feeling the effect of time. Maybe you don’t bounce back from a night out like you used to. Are you one of those people who let out some sort of grunt every time they get up from the couch? How is that hairline looking? 

 

If any of those sound familiar to you, then you already know that time comes for us all. 

 

Sadly, time also comes for our brain. It’s natural to get a little more forgetful or have more trouble focusing as you age. You don’t have to accept it graciously, though! If you follow these three unique tips, you will ensure that your mind stays sharp. 

 

Drink a Cup of Coffee

Now, this is the kind of tip that I can get behind! Starting your morning with a cup of coffee is not only a delicious way to wake up, but it can also increase your focus. Some studies have even shown that caffeine has an enhancing effect on long-term memory. 

 

Have a Laugh

 

This tip might even be more enjoyable than enjoying a nice coffee. Find a way to laugh a bit more. You will have to figure out what makes you laugh, but typically throwing on a funny movie or standup routine works. Other people might need more social interaction. A quick call to a close friend will usually include a few good belly laughs. 

Whichever way you get your kicks doesn’t matter, though. What does matter is the fact humor has been shown to improve student performance and decrease the stress hormone cortisol. This stress hormone can contribute to memory loss and other cognitive issues. A good laugh might help your memory! 

 

Pick Up Something Heavy

 

Ok, it might not be quite that simple, but at the end of the day, that is what strength training is. While all exercise is good for your health (brain and otherwise), resistance training is especially adept at boosting cognitive function.  

 

If you aren’t sure what strength training means, it is basically weightlifting. There are many programs for beginners, such as StrongLifts and Starting Strength, but working with a trainer to get the basics down is highly recommended. 

 

Keeping your mind sharp is not only important but also downright vital to a truly happy life. If you are bored with some of the traditional ways to keep your mind sharp, try one of the three suggestions above. You might have so much fun that you don’t even realize you are working to stay sharp! 

 

5 Different Ways to Practice Mindfulness

Want to become more mindful in your life but aren’t quite sure where to start? There are several different ways to practice mindfulness. Read on to find out more. 

 

1.    Meditate

 

The best way to increase mindfulness in your life is by setting aside time every day to meditate. Meditation creates a space for you to spend quality time with yourself! It allows you to evaluate both your emotions as well as your physical feelings. It can also help relieve stress and induce a calmer demeanor. If you want to become more mindful, you really must spend time in meditation each day.

 

2.    Spend Time Outside

 

Spending time outside in the fresh air can do wonders for your mentality. And the best part is, you don’t need any special training to implement this in your life. Start by going for a walk in a park near your house and paying attention to all the scenery around you.

 

3.    Start Your Day With A Purpose

 

Another way to practice mindfulness is by starting all of your days with a clear purpose. This can be done by waking up early and having a morning routine that lets you start the day relaxed and prepared. This morning routine can be meditating when you first wake up, completing breathing exercises, or even going for a nature walk before work.

 

4.    Watch What You Eat

 

Watching what you eat doesn’t necessarily mean you need to go on a diet. In this day and age, meals have become quick periods where you eat as fast as possible. Slow down, take each bite with purpose, notice all of the flavors you are consuming. And then pay attention after you finish eating to see how different foods affect your moods and health. You may be surprised by what you discover about your favorite foods. 

 

5.    Take Frequent Evaluation Pauses

 

Sometimes your life can be so hectic that you don’t spend any time on yourself. No matter what your schedule is like, now is the time to work in frequent pauses. These pauses don’t have to be long, just a few minutes to breathe deeply and evaluate how you feel and what you are thinking. You will find these mindful pauses will do wonders for stress relief.

 

Overall, leading a more mindful life isn’t that difficult. Simply start by trying one or a few of the items on this list, and you’ll be feeling more mindful in no time at all!