Charles Darwin Discovered the Powers of Rest on his "Thinking Path"

Most people, you included, can only go full tilt for about 90 to 120 minutes. After that, if you try to push through and continue to produce at a high level, you start fouling up the works. Keeping mentally focused and at your highest production level is difficult. Your mental engine begins to break down.

 

The same is true with your physical body. You can't go very long at a high level physically without taking a break. 

 

The greatest athletes in the world take several breaks in the middle of a game. Basketball, football, and soccer players regularly substitute in and out of a game. Their coaches know that's the only way to keep the freshest and most capable bodies in the game most of the time.

 

The human mind and body require rest. In many cases, a higher level of productivity and creativity can only be achieved if rest happens regularly. That's what Charles Darwin discovered ... the hard way.

 

Charles Darwin, the Stereotypical Work Addict

 

You may know Charles Darwin as a naturalist, biologist, and important figure in evolutionary biology. He is famous for his theories on natural selection, though he contributed in important ways to various other fields.

 

He wrote thousands of letters and papers which helped us understand our world. From all accounts, he was your typical workaholic. What he discovered about constantly working was that it didn't lead to his greatest discoveries.

 

He would push past mental fatigue, or at least try to. The result was eventually a crash-and-burn state, physically and mentally. Once he realized he was being counterproductive, he shut down his brain. Darwin stepped outside his home in Kent in the UK and walked on a gravel track. 

 

He returned to work refreshed and rejuvenated. Darwin began to schedule morning and afternoon walks on what he eventually called his Thinking Path, where he rested his mind and exercised his body.

 

He discovered that frequently taking breaks from his work's physical and mental aspects led to his greatest achievements.

 

Evolution by Natural Selection Was Born on the Thinking Path

 

Darwin had toyed with the idea of natural selection when he lived in London. It wasn't until he moved to Kent and began regularly taking breaks from work on his Thinking Path that his natural selection evolutionary theory was fully developed.

 

It is said that Darwin would sometimes stop talking in the middle of a sentence when he realized he needed a break. It may have been a break from work, a break from socializing, or a rest from whatever he was doing at the present time.

 

He believed in the power of resting because he saw the wonderful results in his life.

 

You may not strive to rewrite humanity's views on some important topic. That doesn't mean you can't benefit physically, mentally, and creatively from scheduling rest into your day. It's a simple fact that your mind and body need to rest and rejuvenate to be their best. Start resting more regularly to achieve and produce more in your life.

Keep Your Brain Healthy in Just 5 Minutes a Day

You look after your body, stay as fit as you can and make time for a healthy lifestyle, right? It’s just as important to keep your brain healthy too if you want to deal better with stress, be more productive, and reduce your risk of Alzheimer’s disease and dementia later in life. 

 

The good news is that you can keep your brain in tip-top condition by practicing meditation for as little as five minutes a day. Meditation has been shown to reverse the shrinking that happens as part of the natural aging process from your mid-20s onwards. A Harvard study showed that meditation can increase the size of your brain after just eight weeks of regular practice. 

 

Here’s how you can develop a meditation practice to suit you and your lifestyle to start taking better care of your brain right now. 

 

1.    Find the Right Meditation Style for You

 

Possibly the most important way to start a meditation habit is to find what works for you. You don’t have to sit on a cushion for hours in a temple unless you want to. There are meditation apps for your smartphone, yoga and meditation tutorials on the internet, or you can find a meditation group in your local community. It can be as easy as sitting in a park during your lunch hour. 

 

2.    Schedule Meditation Time

 

Be intentional and make time in your schedule for regular meditation practice. Studies have shown that as little as five or ten minutes a day is enough to feel the benefits of meditation, but it must be done consistently. If you can find time to brush your teeth, you can find time to meditate.

 

3.    Start Small

 

You don’t have to launch into a full meditation to start with. Take baby steps and begin by just sitting quietly and focusing on your breath. Observe your breathing and feel calmer as you concentrate inwards. 

 

4.    Add Some Meditation Exercises

 

Once you feel comfortable with sitting and breathing quietly, you can add in some meditation exercises. A good one is the V-Shaped Breath exercise:

 

Focus your attention on the point between your eyes. Imagine cool air coming in and out in the shape of a V. As you breathe in, expand the V across your forehead. Then as you exhale bring the breath down the V to the point between your eyes. 

 

As well as regulating your breathing, you are calming your frontal lobes, increasing your capacity to analyze and problem solve. Adding a five-minute meditation practice to your day is the first step in a healthier, happier brain.

 

8 Proven Ways Walking Improves Your Brain

It might surprise you to hear that something as simple as walking can actually improve your brainpower. It doesn’t even have to be full-on power walking! Even a twenty- or thirty-minute walk during your lunch break can have a positive impact on your brain. Here are eight ways science has proven that walking is excellent for your brain. 

 

1.    Walking Helps Lower Your Risk of Depression

 

Walking is an excellent way to improve your mental health. A 2018 study showed that any kind of moderate aerobic exercise like brisk walking can boost your brain health and lower your risk of developing depression by a third. 

 

2.    Walking Improve Your Cognitive Function

 

A number of studies have shown that the magic amount of twenty to thirty minutes of daily aerobic exercise, such as walking, improves cognitive function and memory.

 

3.    Walking Stimulates Endorphins

 

Just ten minutes of walking is enough to start your brain releasing endorphins, the brain chemicals that lower stress, boost your mental health, and make you feel good. You’ve heard of the runner’s high? Well, you can get a similar positive rush from a brisk walk!

 

4.    Walking Releases the Brain’s Magic Protein

 

Brain-Derived Neurotrophic Factor (BDNF) has been dubbed the brain’s ‘magic protein’ as it helps to rewire and build new neural pathways. Scientists believe it can even help lower your risk of Alzheimer’s Disease. And cardiovascular exercise is an easy way to stimulate the production of BDNF and keep your brain in peak condition. 

 

5.    Walking Lowers Physical and Mental Fatigue

 

A 2008 study by the University of Georgia found that just three sessions a week of a low-intensity exercise like walking can reduce fatigue levels by as much as 65 percent. 

 

6.    Walking Builds Hippocampus Strength

 

Your hippocampus is the key part of the brain for forming and storing memories. Research has shown that even brief walks can actually increase the size and efficiency of your hippocampus.

 

7.    Walking Improves Creativity

 

Artists, writers, and philosophers have long known the importance of walking for clearing blocked creativity and getting inspiration flowing again. Science can now back this up with a 2014 study by Stanford University showing that walking increases your creative output by up to sixty percent. 

 

8.    Walking Increases Blood Flow to the Brain

 

Blood is vital for every organ in your body, not least of all, your brain. That magic twenty minutes is all it takes to increase the blood flow to your brain to keep it active and healthy. 

 

3 Ways to Supercharge Your Brain Power Through Exercise

You know exercise is good for your physical health, but did you know it’s also good for your brain? The latest neurological research has shown that there is a so-called ‘magic protein’ called Brain-Derived Neurotrophic Factor (BDNF) that has the power to supercharge your brain and improve your memory. And it is stimulated by cardiovascular exercise!

 

BDNF can rewire and build new neural pathways in the brain, especially in the crucial areas that control memory (the hippocampus) and analysis, thinking, and decision-making (the frontal lobes). Your frontal lobes are where most of the intellectual activity of the brain takes place, from processing the data that’s coming in all the time to problem-solving and making ethical decisions.  And you can keep these critical parts of your brain bathed in BDNF by merely increasing the amount of exercise in your daily routine. 

 

If you find it hard to commit to regular exercise, here are three ways you can make it easier and supercharge your brain at the same time. 

1.    Make it Fun

The key to maintaining an exercise regime is to choose an activity or activities that you enjoy. Not everyone likes going to the gym, but there are many other ways to increase your heart rate and get the BDNF pumping. 

 

Dancing, swimming, hiking out in nature, and bike riding will all get your heart rate up, and you’ll enjoy doing it. Even brisk walking will help. As a bonus, exercise will boost your endorphins, too, making you happier and more relaxed. 

 

2.    Schedule Your Exercise

 

It’s easier to stick to a regular exercise plan if you schedule time in your diary. Set aside time and increase your sessions until you’re exercising for thirty minutes, four or five times a week. Like any other habit, once you make it a priority, it will become just another part of your regular routine like brushing your teeth. 

 

3.    Make it Musical

 

Research has shown that music can increase motivation and happiness. Exercise will be much more fun if you’re bopping away to your favorite tunes. Even housework can become a brain-boosting dance routine when you’re vacuuming along to music that makes you smile. Turn up the volume and start cleaning to the beat!

 

Create a playlist of your favorite songs, and you will find that exercise is pleasurable and much easier to stick to when there’s upbeat music to encourage you!

5 Ways To Boost Emotional Growth

Emotional growth, also known as emotional maturity, is being wise enough to understand your feelings and apply that understanding in your life. People with emotional maturity are good at handling difficult situations in a calm, non-invasive manner.

 

They also know when to reach out for help or acknowledge that they need a break for fear of burning out. This level of self-awareness allows you to identify your emotions and those of others around you. Thus, it will enable you to enjoy better relationships and live a more fulfilling life.

 

Several studies have been carried out on the value of emotional growth, especially in the workforce. Their findings show that the highest performers were those who displayed high levels of emotional maturity.

 

So, it’s not just about regular intelligence anymore. Emotional growth is just as important in both your professional and personal lives.

 

Let’s take a look at five ways to boost emotional growth.

 

Become More Self-Assured

 

Emotionally mature people know how to communicate their thoughts and beliefs in an assertive yet respectful way. They earn people’s respect because they know they come off as neither being too passive nor too aggressive.

 

They’re good at being direct and getting straight to the point. Still, they consider others’ opinions and respect what they have to offer.

 

Learn to Listen

 

There’s a difference between hearing someone speak and actually listening to what they’re saying. Most people just nod their heads as they wait for their turn to speak.

 

But actively listening means you pay close attention to what someone is saying before offering a valid response. It also means you hone in on the speaker’s nonverbal clues. This helps avoid any misunderstanding or mix-up that might take place during the conversation.

 

Maintain a Positive Mindset

 

Your thoughts determine your outlook on life, which determines your behavior. Hence, being aware of your mood and doing what needs to be done to have a good day is a great way to boost your emotional growth.

 

For example, you’re late for a meeting because you got stuck in traffic. Rather than complain and fuss all day over what happened, you can choose to keep an open mind.

 

One way to do that is to write down an uplifting quote that makes you smile and keep it at your desk. You can also practice mindfulness meditation or just go for a walk during your lunch hour.

 

Be Your Own Motivator

 

People who work on their emotional intelligence are self-motivators. They recognize that success comes from the inside. They don’t wait for others to cheer them on or for circumstances to magically align in their favor.

 

Instead, they set goals, and they work hard to attain them. They also remain steadfast in the face of challenges and don’t let setbacks get them down.

 

Empathize with Others

 

Learning how to empathize with others isn’t easy. First, it requires that you take a close look at your own emotions and self-worth, which can be intimidating at first.

 

Yet, once you get past those initial barriers, you’ll find that it’s quite liberating. Empathy is also more about empowerment and emotional strength than anything else.

 

There’s nothing better than being able to relate to others. It’s a great way to find common ground based on mutual respect, despite any differences in opinion or belief people may have.

 

A Final Note

 

Emotional growth, or maturity, is being aware of your feelings and subsequent actions. It’s how you interact with others and listen to what they’re really saying. It’s also your ability to empathize with others and identify with them on a basic human level.

 

By boosting your emotional growth, you have a better understanding of how you see yourself and those around you. As a result, you can achieve more, learn to be proud of your accomplishments, and give yourself the encouragement you need to do even more!

 

Healthy Coping With A Traumatic Event

Traumatic events tend to trigger all sorts of feelings, like stress, nervousness, sadness, anger, and more! These events can be personal, like an assault or abuse. They can also be a global crisis, like a flood or a pandemic.

 

Nevertheless, these experiences can leave an emotional and mental toll. However, if dealt with in a healthy way, the symptoms can slowly get better. Keep reading to find out more.

 

Symptoms Brought on by a Traumatic Event

 

Unfortunately, most of us will be exposed to traumatic events during our lifetimes. In response, we suffer from what experts refer to as ‘traumatic stress.’

 

Sometimes, we’re not the victims of the events but mere witnesses. Yet, we can still suffer from traumatic stress just the same.

 

Below are some of the ways this stress can manifest itself.

 

Emotional symptoms, such as:

 

• Disbelief and shock
• Sadness and grief
• Feeling jumpy and nervous
• Anger Irritability
• Shame or guilt
• Helplessness

 

Physical symptoms include:

 

• Getting flashbacks and intrusive thoughts
• Aches and pains
• Cold sweats
• Increase or loss in appetite
• Shallow, rapid breathing
• Feeling dizzy or nauseous

 

Coping with a Traumatic Event

 

Some people find outlets for their symptoms, and with time, they usually get better.

 

Others, however, develop acute stress disorder. This is when the symptoms are much more intense, thus, much more difficult to go away on their own.

 

The good news is that psychologists and other medical experts have rounded up a handful of healthy ways to cope with the aftermath of a traumatic event.

 

Embrace Your Emotions

 

Often after going through something traumatic, the last thing we want to do is rehash our thoughts and feelings. But avoiding your feelings isn’t a healthy way to deal with what happened.

 

While taking some time for yourself is normal, too much avoidance can be disruptive. It can even prolong your stress and delay your healing.

 

You can face your feelings on your own by writing in a journal. The other option is to talk it out and find support from loved ones, peer groups, or mental health professionals.

 

Find what makes you comfortable, and slowly but surely, you’ll find yourself getting back in the groove.

 

Prioritize Self-Care

 

After a traumatic event, especially after that first month, things like good sleep, healthy eating, and exercise can easily slip your mind. All you want to do is stay in bed under the covers out of harm’s way.

 

However, the best thing you can do to push through this difficult time is to make a conscious effort each day to get up and do right by yourself.

 

Studies show that regular physical exercise releases stress and anxiety. It also signals your brain to release feel-good hormones, which improve your mood. So, why not start with something simple like taking a 15-minute walk outside?

 

Other self-care ideas include:

 

• Eating well-balanced nutritious meals
• Getting quality sleep each night
• Spend time in nature
• Practice mindful meditation
• Do yoga
• Find a creative outlet, like music or art

 

Establish a Routine

 

There’s safety and comfort in the familiar. That’s why getting back to your daily routine is important.

 

Some people can get back after a few days, while others need several weeks. The important thing is to structure your days in a way that there are set times for certain things.

Even if your work or school schedule is disrupted, you can create and maintain a new schedule to give you a feeling of security and control.

 

For example, get into the habit of going to bed and waking up at the same time each day. It may take a few days to get the hang of it, but getting quality sleep each night will make you feel less anxious and speed up the healing process.

 

It also pays off to create a schedule for your meals, workouts, and me-time. Having that structure and sense of control can help minimize your feelings of helplessness and anxiety.

 

A Final Note

 

It’s normal to have a strong reaction after going through a trauma. Yet, the good news is that there are healthy coping mechanisms to get you through a traumatic event.

 

Remember to take one day at a time. Also, give yourself the love and empathy you need to heal and recover. Then, as the days pass, your symptoms will begin to improve, and you’ll start feeling like your normal self.