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7 Compelling Reasons to Build a Resilient Brain Starting Today

7 Compelling Reasons to Build a Resilient Brain Starting Today

As much as we would like to leave the worry about brain health to our older years, the truth is the biggest risk factor for brain disease is lifestyle – how we live each day through our whole life. Here are 7 compelling reasons to build a resilient brain starting today, and 12 lifestyle habits you can embrace that will keep your brain sharp at every age. 

1. The seeds for cognitive disease are planted decades before symptoms appear.

Your brain doesn’t just suddenly stop functioning when you develop dementia and Alzheimer’s, it takes many years, even decades for plaques and tangles to build to the point that they clog brain function and shut down pathways permanently. This discovery is a great gift to anyone 20-65 years old. It means you have the power to protect your brain over many years if you know how. Until, and if ever, a cure for Alzheimer’s can be found this is terrific news. In the meantime, learn the risks and do everything you can to protect your brain.

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2. Your brain subscribes to the rule of “use it or lose it.”

This rule applies to every brain, young and old. You were born with a brain full of neural networks ready to grow and spark and learn. The ideal is to maintain these throughout your whole life. If you fail to keep these neural networks active, whatever skills, aptitudes and talents you don’t use will shrink and de-activate the associated brain networks. AND the older you get, the harder it is to get them up and running again. The good news is that it is never too late, so do your very best to grow, spark and learn every day.

3. “Cognitive reserves” that protect your brain are built over many years.

The two best ways to build brain reserves are a lifetime full of learning and physical activity, so start building reserves when you’re young and don’t stop. Reserves act as a “spare battery” to protect your brain and body, and get you through hard times brought on by illness, stress, injury and other hazards in life. Life events can and do take a serious toll on both mental and physical health, so you want to start young to build a good supply.

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4. If you have a family member with dementia or Alzheimer’s Disease your risks go up.

While most neuroscientists believe there is a hereditary factor associated with dementia and Alzheimer’s, having a family member with brain disease does not mean you will succumb! Read reason #5 below to learn why…

5. You can and do influence how your genes “express” themselves.

(It’s called Epigenetics). Even if you carry a gene for a particular disease, lots of complex things go into whether or not the disease shows up in your body. A brain-healthy lifestyle can lower your risk by up to 80%, helping delay or even prevent the “expression” of brain disease. To make sure you are influencing your genes in a positive way, start brain-healthy lifestyle habits young and don’t stop!

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6. Your parents need you to teach them this stuff!

Researchers project that 1 in 3 people will die with dementia or Alzheimer’s. Modeling and talking about a brain-healthy lifestyle in your own life is a great way to teach it to your parents. Everything you can do to encourage and support brain health in your parents has the potential to save them (and you) from years of disability, heartbreak and extremely costly medical and facility care.

7. Concussions increase your risk.

More and more professional boxers and football players who suffered multiple concussions early in their careers are developing brain diseases later in life. And as knowledge expands, researchers are identifying the negative effects of concussions in all too many high school and college kids. If you suffered 3 or more concussions from sports or other injuries at any age, your risk for brain disease increases dramatically. The best thing you can do to get the odds back in your favor is to learn how to protect your brain going forward.

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12 Lifestyle Habits that protect your brain starting NOW

  • Stay in school (or go back) for a minimum of 13 years. More is better. Education keeps your brain flexible, youthful and strong. Try to take some kind of class at least once a year to keep learning new things and enhancing neural networks. Do this for the rest of your life. Formal education is especially powerful. It structures your thought processes, challenges your perceptions and forces you to do things you wouldn’t do otherwise. It builds resiliency and ‘cognitive reserves’. It puts you in a social situation that reinforces learning through give-and-take. Every year you spend learning contributes to a lifetime of cognitive strength. Lack of education can be as hazardous to your health as smoking!
  • Keep it moving! Stay active and exercise, or start now if it’s not already part of your life. If you don’t enjoy athletics, find ways to move around and stay active throughout your normal day—take a walk during your coffee break, choose the stairs instead of the elevator, get up from your desk and stretch as often as you can during the day. Dance, sing, laugh, have fun all at the same time! If you stop being active your brain suffers as much if not more than your body.
  • Travel and explore the world. Once we reach adulthood, the responsibilities of work and family life can box us into a predictable routine. Travel is one of the very best ways to break out of the mold and support your whole brain in the process. By changing your environment, meeting new people, relaxing, having fun, and engaging in meaningful new experiences, you can activate a wide spectrum of neural pathways neglected in daily routines.
  • Take breaks from your routine. Even a few minutes, hours or days will make a difference. Mixing things up by stepping away from routine refreshes the mind, removes stress, and increases productivity. Brain pathways tend to “rut” in the familiar, like deep tire tracks in the mud. Over time it gets harder and harder to think outside the rut, resulting in a loss of creativity, problem-solving, and new perspectives. A lifetime of being stuck in a rut can be deadly, as the “use it or lose it” rule of neuroplasticity kicks in. You’re born with the potential to do many different things, but neural networks present at birth will shut down if they are not used.   Ideally you want to keep these pathways open across your entire lifespan.
  • Do what matters to you. If you have a passion in life, go for it! If you don’t know yet what really matters to you, this becomes a terrific excuse to try many different things until your goals and preferences become clear. Doing what you love doesn’t have to be just about a job; it’s ideally a way of life. Having a strong sense of purpose in life has been found to greatly improve cognitive function and overall health—even among people with many other risk factors for dementia.
  • Care deeply for your friends and family, and let them care for you in return. It’s really good for both your brains! Beginning at birth your brain is completely wired to respond to other people – doing so literally lights up your brain. Having loving, predictable and safe relationships in your life, as well as exciting new ones, is the best of all worlds. Work to keep your relationships strong, protect yourself from abusive or toxic relationships, and build a network of caring people around you. Being part of a community, no matter how you define it, is living the best life. You will live happier, longer and healthier.
  • Get 7 to 9 hours of good quality sleep every night. Anyone who has suffered a bad night’s sleep knows that it can leave you feeling groggy and forgetful. The impact of sleepless nights builds up over time. When you sleep, the brain flushes out waste products, including the proteins that cause Alzheimer’s disease; studies of brain activity of sleeping mice show that their brains flush out waste products twice as fast while they are sleeping as they do when awake.
  • Eat a healthy diet heavy in fruits, vegetables, nuts, olive oil and lean meats and fish. There actually is a MIND diet shown to be protective of your brain, which combines the DASH diet good for your heart with a well-researched winner, the Mediterranean diet.
  • Drink no more than 2 alcoholic drinks per day. Drinking in moderation has been shown to be good for your mental and physical health, but it’s essential to avoid the slippery slope of over-indulgence. We all know that excessive drinking leads to cognitive impairment in the short term, and many of us have felt its impact on the morning after. If heavy drinking continues over time, there are serious, long-term changes in your brain, including memory loss, difficulty concentrating, and other symptoms of dementia. Over-use of recreational and prescription drugs can have the same effect, causing long-term decline and symptoms of dementia.
  • Don’t smoke. Smoking increases the risk of a wide variety of diseases by up to 80%, and what’s bad for your body is equally bad for your brain. If you don’t smoke, don’t start. Even a few years of smoking when you are young can change the way your genes express themselves in later life. If you do smoke, the sooner you quit, the better your chances of reversing at least some of the damage.
  • Wear a helmet! Your brain has many amazing qualities, but impact resistance is not one of them. Wearing a helmet while riding a bike, skateboard, or motorcycle, or while skiing/boarding down a mountain reduces the risk of traumatic brain injury and death by 85%. Feeling the wind in your hair just isn’t worth it.
  • Relax and have fun! Breathe deeply every day, learn how to meditate and then make it a habit. Relax and enjoy yourself, be mindful, be positive, be grateful for all the good in your life. Learn how to manage your stress. It matters a lot that you do this, because brain resiliency comes from engaging in both the challenges AND fun of life, and moving easily between them.

Featured photo credit: Man With Arms Up And Sunset Behind Island – Ed Gregory via stokpic.com

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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