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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 April 16, 2019

How Self Care Can Help You Live Your Best Life

How Self Care Can Help You Live Your Best Life

When was the last time you did something for yourself?

Whether it was deciding to treat yourself with a little something or travel for some R&R, how often do you practice self-care?

Well, as good as above sounds, there’s a common misconception that many of us have about self-care: that it’s only about indulgence and enjoyment.

However, self-care goes far beyond indulgence. It’s actually about respecting your mind and body, understanding its limits, and being able to take care of every part of yourself, in a holistic way.

And, you really don’t have to go to extreme measures or do anything specific–like meditating or following a plant based diet–in order to practice self-care. You just have to make sure that what you’re doing is in your best interests.

So how can you make that happen?

Below are a few proven methods that will help you become a better version of you. Follow through with these regularly and you’ll be well on your way to living your very best life.

Listen to Yourself

The bulk of self-care is knowing yourself.

This means knowing your body’s limitations, and being in tune with your feelings, emotions and thoughts. So it’s important, then, to know who you are and what you want to do in life, in order to truly say that you know yourself. 

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What is your purpose?

Have you ever thought about this question?

Your purpose doesn’t have to remain the same throughout your life. What you found a purpose in at age 19 would likely be different at age 49.

In your current situation, think about the different roles that you have – as a working professional, a spouse, a partner, a parent, etc.

Do you feel like you are fulfilling your purpose through any of these roles?

All you have to do is ensure that what you’re chasing is meaningful to you; this will bring focus and motivation as you strive to achieve your goals.

If you have your purpose defined, then that’s awesome! You know what drives you and why.

But, if you don’t feel like you have a purpose nailed down, it’s good to start by asking why.

For example, why are you working in your particular job or industry? If the reason is vague or unclear, then your motivational energy will be the same. In which case, you may find yourself not having a direction for where you’re headed in life.

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If you’d like to learn more about finding your purpose, then I recommend you check out this article:

How to Get Motivated and Be Happy Every Day When You Wake Up

Seek Out Continuous Education

Now, this may seem less common when you think of self-care, but lifelong learning is incredibly useful and an important component of taking care of yourself.

It’s Super Practical

Lifelong learning is extremely practical these days and does not require as much effort as it may have in the past. Long gone are the days when you could only find information on something by visiting a library. In this day of the internet, anything you can imagine is at your fingertips.

You don’t need to physically go to a learning institution to learn. You can watch Youtube videos to learn new skills, take online courses to earn a degree, and scroll through an endless amount of articles, books and journals from reputable news and informative sites.

When you’re constantly pushing yourself to learn and take up new things, your mental health also improves. Research shows that an active and engaged mind is responsible for diminishing age-related memory loss and improves overall cognitive abilities.

Your Confidence Will Skyrocket

You’ll also have improved self worth as it teaches you to step outside of your comfort zone, which will undoubtedly improve your confidence.

You’ll also connect better with others by expanding your knowledge base. Learning exposes you to a multitude of new ideas and perspectives that you may have otherwise never considered. This also increases your adaptability. Whether it’s at work or just wanting to adapt to society, your peers, and loved ones, life long learning prepares you to take on new challenges.

You’ll Be More Desired in the Job Market

Another obvious reason for continuous education, is that your employability will also increase.

With the ever changing economy, and huge influences from technology, social media, science etc., job descriptions today are moving targets. Assignments and roles change so quickly in response to changing business demands, it becomes a Herculean task to keep a job description database current.

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In years past, stability was a characteristic of the world of work. Procedures, information, jobs, and organizations were established and provided continuity. Education was completed in the first 14 to 22 years of one’s life, followed by a long career occasionally punctuated by short-term job training.

Today, however, jobs, companies, and technology are disappearing and being created simultaneously. To remain current and maintain a competitive advantage in the human capital marketplace, an individual is challenged to continually learn.

People return to school at every age to enrich their skills and knowledge for their current positions. Some even prepare themselves for new jobs or career changes, moving them forward into new opportunities and technology.

We can be assured that we will be challenged to continue to learn new tasks and information throughout our lives. Successful careers belong to flexible, curious learners who are prepared for opportunities because they know themselves and where they make their best contribution. As Peter Drucker, the father of modern management stated,

“Knowledge is choice.”

Lifelong learning also increases social awareness and perspective. To genuinely understand and empathize with others, increase social awareness, and foster strong interpersonal relationships, it’s important to seek out new perspectives. Enhancing the skills that positively impact emotional intelligence can bring even greater happiness and success, both personally and at work; and, this is all part of self-care.

Improve Your Habits (Both at Work and at Home)

Now, the last piece of advice I want to introduce to your self-care regimen, is to improve your habits.

Habits define who you are, and are built up over time. You are what you eat is a great example of this. If you make it a habit to eat foods that nourish your body, rather than make your body feel bad, then you will be much healthier overall.

Good Habits Allow You to Reach Your Goals

Since habits dictate your days and nights, such as waking up every morning to get to work before a certain time, or brushing your teeth before bedtime every night, they play a major role in whether we do or do not reach our goals.

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When you form habits that allow you to progress towards your goals, you’re automatically living a purposeful day, everyday.

Habits Make Your Time a Priority

How do you spend your free time? Do you opt to lounge on the couch watching Netflix passively, or do you engage in activities that support your purpose in life?

It’s natural to waste a lot of time during the day, but fostering good habits will make you set a pattern for how you spend your time and give you the choice of what you choose to spend your time on. By improving your habits, you’ll find that you can be a LOT more productive. When you create good habits, you become more efficient with your time and a lot less is wasted.

This in essence creates an overall positive influence on your life, allowing you to treat your mind and body well, which is why improving your habits are so important to self-care.

Your Well Being Comes First

We live in such a fast-paced society, where we are often so caught up in our work, families, maintaining our social lives, our studies and everything in between. It’s an understatement to say that life can get a little overwhelming at times.

If you’ve ever watched the safety video onboard a plane, you’ll know that they always ask for a parent or adult to put on the safety mask first, before tending to the child. This may sound selfish, but the fact is that if you truly want to ensure the child’s safety, then your safety needs to come first so that you can protect and care for the child without complications from your end.

The same goes for self-care. We need to ensure that our well being is priority, so that we can be the best for the people around us.

Listening to yourself, practicing lifelong learning and improving your habits are steps that you can take to ensure you’re constantly in the best state of mind, alongside the indulgence and rest that you reward yourself with.

Featured photo credit: Photo by Raychan on Unsplash via unsplash.com

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