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

 

Forgiveness As Liberation: The Art Of Letting Go Of Resentment

Everyone has experienced conflict and hurt from other’s words or conduct. Suppose a co-worker got credit for your work, or you were bullied as a child. Incidents such as these leave you feeling resentful, bitter, and angry long-term if not resolved. Unresolved resentment can have a significant impact on your health.

 

“There is an enormous physical burden to being hurt and disappointed,” says Karen Swartz, M.D., director of the Mood Disorders Adult Consultation Clinic, Johns Hopkins Hospital. Chronic resentment can affect blood pressure, heart rate, and immune response, raising the risk of heart disease, depression, and other conditions.

 

On a positive note, forgiveness helps to calm your stress level, resulting in better physical and mental health.

 

Why Do We Feel Resentment?

 

When someone hurts us, we may feel a range of negative emotions such as sadness, hostility, or even hatred. When we don’t let go and forgive, we are consumed with those pessimistic feelings, affecting our self-esteem and well-being. If you are suffering from chronic resentment, you can learn to be forgiving; forgiving is a choice.

 

What is Forgiveness?

 

Psychologists commonly define forgiveness as “A conscious, deliberate decision to release feelings of resentment or vengeance toward a person or group who has harmed you, regardless of whether they actually deserve your forgiveness.” 

 

Bear in mind that you can forgive without denying or forgetting the wrongdoing against you. You are not required to mend a bad relationship or release others from legal liability. 

 

How to Forgive

 

Choose Forgiveness

 

First, you need to decide whether you choose to forgive. While you don't have to forgive, it is to your benefit to do so. Research by the Annals of Behavioral Medicine shows that increased forgiveness decreases perceived stress and improves mental and physical health.

 

Leverage the Power of Positive Thinking

The effect of negative thinking and feelings is unhappiness. In order to heal, be consciously aware when you’re burdened with pessimistic thoughts. Use positive self-talk to replace the distressing thoughts. For example, you may want to retaliate against the person who hurt you. Remind yourself that you will be fair with that person and that you will not mirror their harmful actions.

 

Change Your Perspective

Think about the other person to understand their actions better. Was the person hurt by others or mistreated? Is the person going through a difficult time? That person may be in pain, struggling with chronic resentment, affecting their behavior with others. Look at the person with a compassionate perspective to gain insight. You don’t need to excuse the person, but you can forgive and move forward.

 

Acknowledge and Accept Your Pain

Recognize the hurt you’re feeling; don’t avoid it. Explore the emotions you’re experiencing and accept the pain. Psychology Today reports “Pain is actually a necessary part of happiness, and research shows that it can lead to pleasure in several ways.” For example, pain helps you recognize happiness; otherwise, you wouldn’t recognize it as happiness. Also, relief from pain is pleasurable and increases your happiness.

 

Conclusion

When someone hurts us, we may have a difficult time letting go of the feelings of resentment. Chronic resentment harms our well-being in many ways. On the other hand, forgiveness frees us from negative emotions, calms our stress levels, and brings us peace of mind. While we don’t have to deny or forget the offense against us, letting go of resentment and practicing forgiveness is liberating and necessary for optimal wellness.

"I think the first step is to understand that forgiveness does not exonerate the perpetrator. Forgiveness liberates the victim. It's a gift you give yourself." - T.D. Jakes

 

References

https://www.hopkinsmedicine.org/health/wellness-and-prevention/forgiveness-your-health-depends-on-it

 

https://greatergood.berkeley.edu/topic/forgiveness/definition#what-is-forgiveness

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5055412/

 

https://www.psychologytoday.com/intl/blog/what-mentally-strong-people-dont-do/201511/5-reasons-you-have-accept-pain-if-you-want-be-happy#:~:text=But%20pain%20is%20actually%20a,t%20recognize%20it%20as%20happiness

7 Good Morning Questions That Create Happiness

Voltaire says, “Judge someone by their questions, rather than by their answers.”

 

In other words, the right kind of questions are those that expand your thinking. They make you reflect on how to be better and do better. They can also help determine the quality of your day.

 

A good question can be especially helpful in the morning when you’re trying to get ready for work or school.

 

So, why not try to add some liveliness and vigor to your mornings with a few motivational questions?

 

Starting your day out with purpose and a sense of gratitude has been proven to be one of the most effective ways to live a happy, fulfilling life.

 

Asking the right questions in the morning has the power to put you in a good mood for the whole day. As a result, having a positive mindset allows you to focus more, retain more information, and get more done.

 

Here are seven good morning questions to create happiness and start your day with focus and energy. Try them out and see which ones work best for you.

 

What is the most important thing I can do today for my well-being?

 

There’s a reason why they tell you to put on your oxygen mask first. If you don’t take care of yourself, you won’t be able to take care of others. So, take the time to figure out what you can do to serve your own well-being.

 

Remember, every day is a new chance to change and improve the life you’re living. Work hard to reach your goals and achieve the things you believe in. Take small steps, and before you know it, you’ll get closer and closer to your goals.

 

What am I excited about accomplishing today?

 

Visualize your schedule for the day, starting from when you walk out of the door, reach your workplace, then come back home. What tasks do you need to accomplish? Do you have any deadlines for today? Meetings?

 

Try to picture everything in detail but put more focus on the positive aspects of your day. By giving yourself something to look forward to, you’ll be better equipped to handle the complex or tedious tasks of the day.

 

How can I encourage others, and myself, today?

 

To accomplish anything meaningful in life, you need to dream big and believe in those dreams. The more you believe, the farther you’ll get.

 

Yet, sometimes, we need a small push to get us going. This is when spreading around some reassuring words of encouragement and motivation. Be courageous in your thinking, yet also maintain your sense of optimism and cheerfulness. In other words, have your head in the clouds and your feet firmly planted in the ground.

 

Don’t forget to spread your eagerness and zeal to everyone around you.

 

What am I grateful for?

 

Socrates said, “Contentment is natural wealth, luxury is artificial poverty.”

 

Don’t waste your life fixating on what you don’t have rather than what you already have. If you do, you’ll never have enough.

 

The best thing you can do is appreciate the goodness that’s already yours, and you’ll have plenty to be grateful for. When you appreciate the people and things in your life, you’ll discover that you have a lot to live for.

 

How can I show my love to those I care about?

 

Relationships with friends, family, and life partners only work when the two sides decide to make a conscious effort to put in the work. They can be small acts of love and appreciation, just to tell one another that you’re there and that you care.

 

But these small acts go a long way in, especially when they come from the heart because it’s not so much what you do as it is how you do it. So, understand what matters most to those you care about. Then, spend a few minutes showing them in their own love language.

 

Can I take a break?

 

This question can be taken to mean two things: can I take a break for the entire day? Or can I take a break during the day?

 

If you find that you keep asking yourself the first question every morning, it could be your body’s way of telling you need to schedule time for yourself. Try to set aside no less than 15 minutes each day for some self-care.

 

On the other hand, if you’re asking yourself ‘Can I take a break during the day?’ that alone can unlock those feel-good hormones and happy emotions.

 

Even if your schedule is packed for the day, knowing that you have a break coming up will give you something to look forward to.

 

What would I like to remember about today?

 

Every day is special because it’s a chance to live your truth and take action toward meaningful goals. Yet, many times we take our days for granted without embracing the gift we’re giving with each sunrise.

 

So, ask yourself this: what can you do today that’s worth remembering?

 

Cultivating a Balanced Mindset

In the pursuit of achieving balance, we often get caught up in the external world - creating to-do lists, scheduling commitments, and striving for efficiency. However, a crucial element often overlooked is cultivating a balanced mindset.

 

Shifting Your Perspective

 

Instead of viewing life as a constant struggle for balance, adopt the perspective that balance is an internal state. It's not about achieving external perfection but finding peace and acceptance within yourself. This shift in perspective allows you to approach life's challenges with greater resilience and navigate the inevitable ups and downs without feeling overwhelmed.

 

Practicing Mindfulness

 

Mindfulness practices like meditation and deep breathing can be powerful tools for cultivating a balanced mind. These practices help you focus on the present moment and become aware of your thoughts and emotions without judgment. By training your mind to be present and accepting, you can better manage stress, reduce anxiety, and approach life's challenges with greater clarity and calmness.

 

Gratitude as a Source of Strength

 

Gratitude is another powerful tool for cultivating a balanced mindset. It allows you to shift your focus from what you lack to what you already have, fostering a sense of contentment and appreciation for the good things in life. Taking time to reflect on what you're grateful for, big or small, can significantly improve your well-being and overall outlook.

 

Self-Compassion is Key

 

Finding balance requires compassion for yourself, especially on days when you feel overwhelmed or unable to adhere to your ideal schedule. Instead of self-criticism, practice self-acceptance and understanding. Acknowledge your limitations and forgive yourself for setbacks. Remember, everyone struggles with achieving balance at times, and it's not about attaining perfection but about making progress and learning from your experiences.

 

Cultivating a balanced mindset is a journey, not a destination. By incorporating mindfulness practices, fostering gratitude, and practicing self-compassion, you can create a foundation for inner peace and navigate the ebbs and flows of life with greater ease and resilience. This, in turn, will contribute to a more balanced and fulfilling life, even when faced with external demands and challenges.

 

Achieving Balance in a Demanding World

Finding balance in life can feel impossible in today's fast-paced, demanding world. Juggling work, relationships, personal well-being, and countless other responsibilities can be overwhelming and leave us struggling to manage. But achieving balance isn't about maintaining a perfectly equal distribution of time and energy across every aspect of our lives. It's about consciously prioritizing and managing our resources to create a fulfilling and sustainable life.

 

Prioritize Your Values

 

The first step towards achieving balance lies in identifying your core values. What truly matters to you in life? Is it family time, professional success, creative expression, or physical health? Once you understand your values, you can start prioritizing activities that align with them. This might involve setting boundaries at work to ensure quality time with loved ones, delegating tasks to free up time for personal pursuits, or scheduling regular exercise sessions for a healthy mind and body.

 

Embrace Flexibility and Adaptability

 

Life is rarely predictable, and unexpected events can throw our meticulously planned schedules into disarray. The key is to be flexible and adaptable. Instead of rigidly clinging to a fixed schedule, embrace the flow of life and learn to adjust your plans as needed. This might involve saying no to additional commitments when your plate is full, delegating tasks when faced with unexpected deadlines, or simply taking time to recharge when needed.

 

The Power of "No"

 

Learning to say "no" is crucial for achieving balance. It empowers you to control your time and energy, preventing them from being drained by commitments that don't align with your values. While saying "no" can initially feel uncomfortable, it helps you focus on what truly matters and avoid burnout.

 

Finding Joy in the Journey

 

Finding balance isn't just about managing responsibilities; it's also about embracing moments of joy and fulfillment. Make time for pleasurable activities, for example, spending time in nature, pursuing a hobby or simply connecting with loved ones. These moments of joy are a source of energy and renewal, making navigating the inevitable challenges life throws us easier.

 

Remember, finding balance is a continuous journey, not a one-time destination. Be patient with yourself, celebrate your progress, and don't be afraid to adjust your approach as needed. You can create a balanced, fulfilling life by prioritizing your values, embracing flexibility, harnessing the power of "no," and prioritizing moments of joy.

 

6 Reasons why Finding Your Purpose Matters

At first glance, it might not seem important to live your life with purpose. After all, so long as you get through the day and are reasonably happy or content, it's all good, right? Not really. Without purpose you're missing out. 

 

What happens when you try to live your life without purpose? 

 

Purpose Gives Drive

 

Purpose gets us going and makes us eager to start the day. Without purpose, you might feel your day is aimless to the point where there's no reason to try setting goals. Left unchecked, this can affect mood and even lead to depression. It's no wonder purpose is one of the most important things to drive us forward.

 

Purpose Builds Relationships

 

Purpose is one of those things which really bring people together. Having common interests and goals creates strong bonds. Without purpose, you might find it harder to connect to others, especially on a deeper level. 

 

Purpose Gives Direction

 

Decisions can seem difficult sometimes when you have no purpose. When you are not working toward a goal or interest, it's easy to waver or let others lead the way. But purpose means you weigh decisions against what's important to you, meaning you honor yourself. More important, you keep to your own set of values every time you're faced with a choice.

 

Purpose Gives Value

 

Without purpose, you might wonder whether you're making a difference. In contrast, purpose tells you you're making a difference and adding something to the world with every action that honors this purpose.

 

Purpose Reduces the Need to Keep Up with Others

 

If you worry about what others are accomplishing, it's probably because you're unsure of your own purpose. With purpose, it becomes less important what those around you are doing because you're more interested in your own personal journey.

 

Purpose Reduces Stress

 

We experience stress most when things around us feel out of control. With purpose, you know your direction and have a pretty solid idea of what you need to do to get where you want to go. Even more important is how purpose helps you get back on track if you're sidelined for a crisis, giving you firm direction and control when things around you feel like they're out of your hands. This all reduces stress and helps you deal with challenges calmly and reasonably.

 

With purpose, your life changes for the better. It's no wonder taking the time to figure out what you're all about is crucial to a healthy and happy life. Take the time for yourself. You won't regret it.