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6 Habits To Largely Improve Your Memory and Brain Power

6 Habits To Largely Improve Your Memory and Brain Power

Would you like to become smarter? Remember things easier? Increase your brain’s overall strength? Good news! I’m going to show you six things you can start doing immediately that will improve your memory, strengthen your cognitive abilities and make you smarter!

Before I start with the six, I must tell you about the one thing that relates to all of them…being mindful.

The most important thing you can do to increase your brain power and memory is to be mindful.

This is basically paying attention on purpose. Being mindful is scientifically proven to increase the gray matter in your brain. Gray matter allows you to think clearer and remember more. The reason I don’t have mindfulness as one of my points is because you have to be mindful to do any of these things!

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Maximize Your Sleep Cycle

We sleep 1/3 of our life, or at least we are supposed to. When we sleep, we go through a cycle which include 3 stages. Each stage is 30 minutes (90 minutes per cycle), and the cycle repeats itself throughout the night. The first stage is light sleep, the first 30 minutes, and this occurs when we first fall asleep. The next stage is deep sleep, between 30-60 minutes, and in deep sleep our body heals itself. It does this by releasing the hormone HGH which repairs what the body needs repairing. If you are sore from working out, this is the stage that makes you not sore in the morning.

The final stage, or Stage 3, is the famous REM stage which occurs between 60-90 minutes. This is the stage that repairs our brains. REM is known as the dreaming stage, but is also the stage where it categorizing your thoughts and memories. During the night the cycles treat different stages with different priorities.

Your body is the first thing to heal and then it moves to the brain. This is why they say it is crucially Important to get 7.5 – 9 hours of sleep a night. The average American gets 6.8 and lives in a sleep debt most of their life.

Implementing – Do your best to get 7.5 hours of sleep and if you need to take a nap, take one! If you are one of those people that think sleep is weak and you run just fine on your 6 hours, try getting 7.5 and see how efficient you are, how much better you feel, and notice how good your mood is throughout the day!

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Maximize Your Food Intake

You get out what you put in! If you want your car to perform at its best, you put in high octane fuel. If you want your body and brain to perform at its best, you put in high octane food. Begin by cutting down on the amount of food you consume at one time. If you normally eat three larger meals, cut those down to six smaller meals throughout the day. Our brain works best with 25grams of glucose at one time…that is basically a banana. There are also plenty of foods that release hormones like dopamine that make us feel good. Some say two handfuls of cashews equals an antidepressant pill. Although they may be a stretch, why are you not snacking on cashews all day?

Implementing – First, cut down on the size of the meals you are eating! Next, simply think about what you are putting in your body. Everything you put in makes your feel differently, so put in the good stuff! Finally, if you are not sure, look it up. Google is at your fingertips, so use it… your body and brain will thank you!

Write it Down

When you physically write things down your brain looks at it differently than if you type it into your phone or computer. When you actually write it down, it cements it into your brain. When I was in high school I wasn’t a very good student and when it came time to take tests, I always made cheat sheets.

The fascinating thing was I never used them. About an hour before the test, I would look at the possible questions and write down the answers on a small piece of paper. I would then put the paper in my pocket and plan on pulling it out when it was time to retrieve the answer. The thing was, when I would read a question, the answer would come right to me because I had just written it down. I could visualize how I wrote it, and where I wrote it down on the cheat sheet.

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Implementing – There are several ways to start doing this. My favorite is write down tomorrow’s activities/responsibilities the night before. What this does is release any worry about what you have to do the next day and you will sleep like a baby! It also allows you to wake up the next day and just follow a schedule…no-brainer! Even though it is better to write things down by hand, have an app on your phone where you can always jot things down when they come to mind. We have so many great ideas that come and go, if you don’t capture them, you may lose it forever!

Get Out of Your Comfort Zone

Getting out of your comfort zone, trying new things, or putting yourself “out there” has an effect on the way your brain sees things. Your brain reacts differently in new environments than when you stay in the same place. When your brain sees the same things all the time, it goes into auto-pilot. It has seen it before so it doesn’t have to work to understand. When you change your scenery, your brain starts to see new things and perceive things differently. It does this because it has to “pay attention.” This is where the magic happens.

What I mean by that, is there are things we all have in our heads which we have no answer for. We may be working on a project or just something you know you are missing and when we introduce our brain to new environments those missing pieces sometimes come to the surface…it’s amazing!

Implementing – This can be done so many different way, but the easiest answer is switching up a routine a bit. A few examples are driving home and working out. Instead of driving home the exact same way, even if it takes you another 5 minutes, take an alternative route to shake up the brain. If you exercise, that’s next; you should change up your routine a bit. Instead of running the same route or the same time and miles per hour on the treadmill, shake it up a bit. You can also add in a new form of exercise to do the same.

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Exercise

Besides being great for our body, exercising is amazing for our brain. When we exercise, our brains release endorphins that make us feel good. It also decreases our stress which eliminates the bad hormone cortisol, which I like to call the “dumb” hormone. Cortisol clouds our thinking and decreases our cognitive ability. So, to feel better and think clearer, jump on that treadmill, lift those weights, get to that yoga class or whatever form of exercise you choose is right for you.

Implementing – If you don’t already, start exercising! You don’t have to go to a gym to exercise, there are plenty of workouts you can perform in the privacy of your own home. Beyond that, make conscious decisions to be more active. Take the stairs not the elevator, park away from the building instead of hunting for the best spot, and get up and take a walk every now and again…your body and brain will thank you!

Slow Down

Slowing down may sound like something a lazy person would tell you, but in fact here is why it helps. Being “busy” or “multitasking” are two of the least productive things you can do. When you slow down and mindfully concentrate on one task at a time, you give it 100%. When you multitask two things, you do each at 50% and when you do three, it is 33%, you get the picture. Besides doing the job better and more efficiently, you become less stressed which, yes, eliminates the cortisol in your brain. As we know this allows you to think clearer which will produce less errors. So, in fact, when you slow down you actually increase your productivity.

Implementing – This one is pretty simple, but for some reason one of the hardest. We are so “trained” to go fast, and get things done, but it is that mentality that creates the mess! So, write down the things your are going to do in the next hour/day and mindfully do them one at a time. You will find that you feel better as you get each one done and more relaxed. Slow down and enjoy life!

Start implementing these six habits and you will not only see your brain power and memory increase, you will see your mood lift like never before. So be mindful, put these to work and I’ll see you at the top!

Featured photo credit: Business Bootcamp by Sebastiaan ter Burg via imcreator.com

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Published on August 4, 2020

How Smart Goal Setting Helps You Make Lasting Changes

How Smart Goal Setting Helps You Make Lasting Changes

SMART goal setting is one of the most valuable methods used by high achievers today to actualize their life goals time after time. SMART goal setting is the inverse of random or carefree goal setting without strategy.

Perhaps, you’ve always wished to get back in shape, get an annuity, or take control of your finances, but you failed to act. When you approach your goals with a care-free and nonchalant attitude, you’re less likely to achieve them.

You should have a strategic goal setting method in place, and learning how to set smart goals is imperative in this case. The method is time-tested and purposeful, meaning it can help you achieve your goals now.

To achieve your goals consistently and join the pack of high achievers out there who have consistently achieved many of their goals, you must be prepared to do what these people have been doing, and be ready to do the right thing: SMART goal setting.

What Is the SMART Model for Setting Goals?

SMART goal setting is a goal-setting method that considers certain factors about a goal relative to the person setting it. These factors are simply the five different letters in the SMART acronym for goal setting.

It is relative to the person setting the goal because what is true for A may not be true for B; or what is possible for A or within A’s ability to achieve may not be possible for B or within B’s ability to achieve.

What does the goal setting acronym SMART stand for?

  • S—Specific
  • M—Measurable
  • A—Achievable
  • R—Realistic/Relevant
  • T—Time-bound

Is it possible that this acronym can make a long lasting impact in your life?

Is it possible that a mere goal setting metric like SMART can help you achieve so many of your unfulfilled goals?

Is it possible that if you practice SMART goal setting, you will be able to have faster results, understand your goals better, overcome the habit of procrastination, and achieve a lot?

The power to achieve your goals is in your hands.

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It is important to extend the inquiry by asking: How many times have you said you’ll do “X,” but failed to do so?

We all have goals, and we all have 24 hours each day at our disposal. While some people find it easy to achieve their goals without procrastinating, some find it difficult to do so.

For some people who have succeeded again and again in achieving their goals, they have simply found an easy way of doing this. Is there something they know that you don’t?

How Smart Goal Setting Makes a Lasting Impact

Smart goal setting examples can be found all around you. Through SMART goal setting, Stephen Cooley was able to grow his real estate business to the point of closing at $110 million in sales when the average price point of homes was between $100,000 – $200,000 in South Carolina[1].

Through SMART goal setting, Steve Jobs was able to improve the fortunes of Apple and prevent the company from going bankrupt, even when it had barely 90 days left before being declared so.

SMART goal setting can make a lasting impact in your life in several ways.

Make Your Goal Clearer

When you use the SMART criteria to set goals, it is easier for you to understand the various phases of your goal.

By using SMART goal setting, you’re able to ask yourself relevant questions pertaining to your goal.

Motivate You Into Acting on Your Goals

When you use SMART goal setting and break down the goal into smaller goals or milestones, the bigger goal no longer looks intimidating or impossible.

Jack Canfield, co-author of Chicken Soup for the Soul, wrote in his book How to Get from Where You Are to Where You Want to Be about how they applied the rule of five in marketing their book, Chicken Soup, and were able to make the book a best seller after some months[2]. The rule of five simply means doing five specific things every day that will move you closer to achieving your goal.

In order not to be overwhelmed, you would have to measure your performance using the right metrics. Here we are considering the Measurable and Achievable aspects of the SMART acronym. It is critical that you measure yourself in terms of lead measures.

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What are lead measures? They are the things you do that leads you closer to your goals. On the other hand, you would have to avoid “lag measures.”

While lag measures mean a successful outcome that you wished for and got, they can be emotionally draining and deceitful because, whenever they don’t happen, you can become discouraged.

Therefore, it is better to stick to lead measures.

Help You Save Time

You can achieve more when you use SMART model goal setting.

To be strategic, your goal would have to be specific, measurable, achievable, realistic, and time-bound. If you can’t identify any of these points in your goal, you probably will be wasting your time on a wild goose chase.

When your goals are written down, it’s easier for you to go into action mode.

Improve Your Self-Discipline

Self-improvement is an important thing for everyone to do periodically. When you set SMART goals, it makes you realize that you have to sit up and work on achieving them.

How to Set SMART Goals

See the source image

    To make your SMART goals work, use the following tips:

    Specific

    Every goal ought to be specific. It is important to guard against making vague goals because even when they have been achieved, you may not know. This is because you weren’t specific enough.

    For example, “I will start planning toward retirement” is vague. Rather than write that, you could say, “I will start planning toward retirement by starting an annuity plan.” This is more specific.

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    When you are specific on your goal, it’s easier for you to identify all its components and work accordingly toward achieving it.

    Measurable

    Your goals must be measurable. When they are measurable, it’s easier for you to follow through.

    A goal like this is not measurable: “I want to make millions of dollars.” You can make it more measurable by saying, “I want to make one million dollars selling one hundred thousand copies of my book at ten dollars each.”

    Also, using our SMART goal setting examples while explaining the Specific acronym, you can make the goal more measurable by saying, “I will start planning toward retirement by starting an annuity plan and saving $500 every month.”

    Achievable

    How realistic or actionable is your goal? Is it practical enough to fit into a given time frame? Is it something you are able to achieve in your capacity?

    You would only be setting yourself up for failure if you sets goals that are not reasonable.

    A goal like this is highly unrealistic and, therefore, not achievable: “I want to be the Governor of Texas in six months,” especially since the elections will be coming up in three years.

    Goals must be written down relative to the experiences of the one setting them. They must resonate with you. It is important that you have at least some of the resources needed to actualize this goal.

    It is also important that you consider your time frame. When the time frame to achieve a complex goal is too short, it is rare that such goal will be completed.

    Thus, using our previous example, if you write “I want to make one million dollars in ten days selling one hundred thousand copies of my book at ten dollars each,” you would only be setting up yourself for failure.

    This is especially true if you’re not a popular author or if you’ve never sold even up to one thousand copies of any of your previous books, whether e-copy or in print.

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    Realistic/Relevant

    Before you proceed to making the commitment toward that goal, you need think about how realistic and relevant it is.

    Being realistic means you should be willing to make all the commitments required for that goal to be achieved. If your goal is relevant, it fits into the life you’ve imagined for yourself.

    Time-Bound

    Every goal must have a commencement date and an end date written down. It is also important that you break down your goals into phases, chunks, bits, or milestones.

    The act of having deadlines set to your goals is ample motivation that drives you into action. Without a deadline, it is not possible for you to know if you’re making headway with your goals.

    “I will start planning toward retirement by starting an annuity plan and saving $500 every month for the next twenty five years” is a time-bound goal.

    Remember that some goals are short-term while some are long-term. It is important to always bear this in mind, because this will help you in making a clear and realistic strategy when SMART goal planning.

    Without SMART goal setting in view, much of our goals may likely end in our minds, on paper, or just midway into implementation. SMART goal setting reveals to us all the action points of our goals and helps us to have an awareness of every aspect of our goals.

    The Bottom Line

    What matters at the end of the day is what you do with the contents of this article because the power to achieve your goals is in your hands.

    It is not enough to have a goal. It is not enough to put it down in writing. It is important to have a strategy in mind while putting it down. This strategy is a guideline or set of rules that point you in the right direction. It is SMART goal setting in the given circumstance.

    After writing down your goals, you will have to be ready to take action. There should be a clear action point. Write down what you need to do on daily, weekly, or monthly basis.

    When your goals are realistic, they make them worth the chase. One of the things to bear in mind is that, in order not to be overwhelmed by the daunting nature of your goals, remember to always break them into milestones, chunks, or bits. In fact, take one day at a time.

    Do not bother yourself with the one-year, three-year, five-year or ten-year plan as this may likely overwhelm you with fear and doubt. Let your focus be on each day. What will I be doing today? Consider this and go for it.

    More on the SMART Model for Setting Goals

    Featured photo credit: Kelly Sikkema via unsplash.com

    Reference

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