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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 November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

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Featured photo credit: Unsplash via unsplash.com

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