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The Key To Hit Your Targets In Life, Learnt From The Legendary Archer

The Key To Hit Your Targets In Life, Learnt From The Legendary Archer

In the 1920s, a German man named Eugen Herrigel moved to Japan and began training in Kyudo, the Japanese martial art of archery.

Herrigel was taught by a legendary Kyudo master named Awa Kenzo. Kenzo was convinced that beginners should master the fundamentals of archery before attempting to shoot at a real target and he took this method to the extreme. For the first four years, Herrigel was only allowed to shoot at a roll of straw just seven feet away. (1)

When he was finally allowed to shoot at targets on the far end of the practice hall, Herrigel’s performance was dismal. The arrows flew off course and he became more discouraged with each wayward shot. Herrigel was convinced his problem was poor aim, but Kenzo replied that it was not whether you aimed, but how you approached your goal that determined the outcome.

Frustrated with his teacher, Herrigel blurted out, “Then you ought to be able to hit it blindfolded.”

Kenzo paused for a moment and then said, “Come to see me this evening.”

Archery, Blindfolded

After night had fallen, the two men returned to the courtyard where the practice hall was located. Kenzo walked over to his normal shooting location with the target hidden somewhere out in the night. The archery master settled into his firing stance, drew the bow string tight, and released the first arrow into the darkness of the courtyard.

Herrigel would later write, “I knew from the sound that it had hit the target.”

Immediately, Kenzo drew a second arrow and again fired into the night. Herrigel jumped up and ran across the courtyard to inspect the target.

In his book, Zen in the Art of Archery, Herrigel wrote, “When I switched on the light over the target stand, I discovered to my amazement that the first arrow was lodged full in the middle of the black, while the second arrow had splintered the butt of the first and ploughed through the shaft before embedding itself beside it.”

japanese-archers-kyudo
    Three Japanese archers circa 1860. Photographer unknown. (Image Source: Henry and Nancy Rosin Collection of Early Photography of Japan. Smithsonian Institution.)

    Everything Is Aiming

    Great archery masters often teach that “everything is aiming.” Where you place your feet, how you hold the bow, the way you breathe during the release of the arrow – it all determines the end result.

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    In the case of Awa Kenzo, the master archer was so mindful of the process that led to an accurate shot that he was able to replicate the exact series of internal movements even without seeing the external target. This complete awareness of the body and mind in relation to the goal is known as zanshin.

    Zanshin is a word used commonly throughout Japanese martial arts to refer to a state of relaxed alertness. Literally translated, zanshin means “the mind with no remainder.” In other words, the mind completely focused on action and fixated on the task at hand. Zanshin is being constantly aware of your body, mind, and surroundings without stressing yourself. It is an effortless vigilance.

    In practice, though, zanshin has an even deeper meaning. Zanshin is choosing to live your life intentionally and acting with purpose rather than mindlessly falling victim to whatever comes your way.

    The Enemy of Improvement

    There is a famous Japanese proverb that says, “After winning the battle, tighten your helmet.” (2)

    In other words, the battle does not end when you win. The battle only ends when you get lazy, when you lose your sense of commitment, and when you stop paying attention. This is zanshin as well: the act of living with alertness regardless of whether the goal has already been achieved.

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    We can carry this philosophy into many areas of life.

    • Writing: The battle does not end when you publish a book. It ends when you consider yourself a finished product, when you lose the vigilance needed to continue improving your craft.
    • Fitness: The battle does not end when you hit a PR. It ends when you lose concentration and skip workouts or when you lose perspective and overtrain.
    • Entrepreneurship: The battle does not end when you make a big sale. It ends when you get cocky and complacent.

    The enemy of improvement is neither failure nor success. The enemy of improvement is boredom, fatigue, and lack of concentration. The enemy of improvement is a lack of commitment to the process because the process is everything.

    The Art of Zanshin in Everday Life

    “One should approach all activities and situations with the same sincerity, the same intensity, and the same awareness that one has with bow and arrow in hand.” – Kenneth Kushner, One Arrow, One Life

    We live in a world obsessed with results. Like Herrigel, we have a tendency to put so much emphasis on whether or not the arrow hits the target. If, however, we put that intensity and focus and sincerity into the process – where we place our feet, how we hold the bow, how we breathe during the release of the arrow – then hitting the bullseye is simply a side effect.

    The point is not to worry about hitting the target. The point is to fall in love with the boredom of doing the work and embrace each piece of the process. The point is to take that moment of zanshin, that moment of complete awareness and focus, and carry it with you everywhere in life.

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    It is not the target that matters. It is not the finish line that matters. It is the way we approach the goal that matters. Everything is aiming. Zanshin.

    This article was originally published on JamesClear.com.

    FOOTNOTES

    1. When Herrigel complained of the incredibly slow pace, Kenzo replied “The way to the goal is not to be measured! Of what importance are weeks, months, years?”
    2. The actual phrase is “katte kabuto no o o shimeyo,” which literally translates to “Tighten the string of the kabuto after winning the war.” The kabuto was a helmet used by Japanese warriors. As you would expect, it looks incredible.

    Featured photo credit: Kalvicio de las Nieves via flickr.com

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    Last Updated on February 21, 2019

    7 Natural Memory Boosters That Actually Work for All Ages

    7 Natural Memory Boosters That Actually Work for All Ages

    Forgot a name? Misplaced your keys? Taking longer to find the right words? Don’t panic. There’s plenty you can do to improve your memory.

    You’re probably expecting us to reveal 7 little known and newly discovered herbs from the forests of the Amazon, the peaks of the Himalayas and the Arctic tundra. No such luck.

    Despite Americans spending hundreds of millions of dollars a year on Ginkgo Biloba, Ashwagandha, Periwinkle, Bacopa, Vitamin B’s, Omega 3’s and memory boosting supplement cocktails, there is very little scientific evidence they actually work. [1]

    Instead, we’re going to offer you 7 completely natural memory boosters, backed up by scientific research. It may take a little more effort than a magic memory pill, but the benefits will transcend your memory and improve your overall quality of life as well, making you more fit, energetic, happy and sharp.

    How Do We Remember?

    The first process in remembering is creating a memory.

    This is where our brain sends a signal, associated with a thought, event or piece of information our mind is processing, over our brains neural pathways, called synapses.

    Think of our neural pathways like roads and information like trucks. The better the roads, the more trucks can be driven.

    The second step in remembering is memory consolidation.

    Consolidation is when the brain takes that thought, event or piece of information and actually stores it in the brain. So now we’re talking about taking delivery of the trucks and storing its contents in the warehouse.

    Consolidation helps us store information and label it properly, so its organized and easy to retrieve when needed.

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    The last step is memory retrieval.

    That’s the step whereby we try to retrieve the information stored in our brains. You know when you have the name of someone on the tip of your tongue.

    You have the information; it’s been stored, but you just can’t find it. Our memory recall is typically better the stronger the memory is and the more often we’ve used it.

    Memory decline is a normal part of aging. However, new scientific research is discovering many new ways for us to improve memory creation, consolidation and retrieval–no matter our age.

    7 Natural Memory Boosters

    So how to work on memory and boost your brain power? Here’re 7 brain boosters backed by science that you should try:

    1. Aerobic Exercise

    Aerobic activity is about as close as we get to a magic pill for our memories. Exercise helps your brain create new capillaries and brain-derived neurotrophic factor (BDNF) which creates new brain cells and connections. To put it in plain english, aerobic activity changes our brains and helps it grow.

    Studies have shown that exercising increases the size of the hippocampus and improves memory. In fact, even if you start exercising as an older adult, you can reverse cognitive decline by 1 to 2 years and protects against further decreases in the size of the hippocampus, which is essential for memory. [2]

    In another study, reviewed by Dr. Ian Robertson of the University of Dublin, they looked at a group of people of 60 years and older, who engaged in “active walking” for four months.

    They compared them with another group of people who only stretched over the same period of time. After testing both groups before and after the 4 month period, the walkers improved their memory and attention considerably more than the stretching group.

    So which exercises are best and how much do we have to exercise?

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    Turns out, it doesn’t really matter whether you run, swim, row or bike. What does matter is that you push yourself beyond your current abilities, keep doing more, keep getting better. Set yourself short term goals and keep pushing the goal posts.

    2. Sleep

    You need your sleep. The deeper the better. Sleep helps improve your procedural memory (how to do things, like how do I navigate my iPhone) and declarative memory (facts, like what’s my password). [3]

    Even short naps from 6 to 45 minutes have been shown to improve your memory. In one Harvard study, college students memorized pairs of unrelated words, memorized a maze and copied a complex form. All were tested on their work. Half were then allowed to take a 45 minute nap. They were then retested. Those who took a nap, got a boost in their performance. [4]

    Another study showed that getting REM (deep) sleep can increase your memory and mental performance by 33% to 73%. Getting a deep sleep helps the brain consolidate memories through dreams and “associative processing”. However, the study also revealed that heart rate variability in deep sleep also contributed significantly to increased memory performance. [5]

    3. MIND Diet

    Healthy eating, particularly more dark colored fruit, vegetables and oily fish has been shown to improve memory and stave off cognitive decline.

    The MIND diet is proven to reduce the risk of dementia. It’s a mix of the popular Mediterranean diet and the low blood pressure DASH diet. [6]

    The study kept track of the diets of almost 1,000 older adults. They were followed for an average of 4½ years.

    The study concluded that “people whose diets were most strongly in line with the MIND diet had brains that functioned as if they were 7½ years younger than those whose diets least resembled this eating style.”

    The study also showed that people who followed the MIND diet in the study reduced their chance of getting Alzheimer’s disease in half.

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    So what does the MIND diet consist of? Lots of vegetables, leafy greens, nuts, berries, beans, fish, poultry, olive oil, whole grains and wine.

    4. Relax

    We all know that stress is bad for our health. It can raise our blood pressure, impact our immune system and interrupt our sleep. Stress also impairs our memory.

    When our body gets stressed, it releases cortisol into our blood stream, which can cause short and long term physical changes to the brain. While cortisol has sometimes been shown to cause increases in short term memory, it can actually decrease our long term recall memory.

    To help reduce the stress in your life, try relaxing with meditation, yoga or breathing exercises. Unplug–even for just a few hours. Stop checking your emails, social accounts and news. Release some endorphins with some exercise.

    Bottom line, the more anxious and stressed we are, the less clearly we think, the poorer our memory works.

    5. Continuous Learning

    The mind is like a muscle. The more you challenge it, the stronger it gets. The more you learn, the more you can learn.

    Research shows that learning can actually change the physical makeup of your brain. Not too long ago, we used to think that you were born with a fixed amount of brain cells, which declined with age. New research now shows that we can actually increase the number of brain cells we have throughout our life.

    Aside from staying physically active, learning new skills and studying can actually keep our brains healthier. Consider taking a continuing education class, studying a new language, learning a new instrument, playing new card games. [7]

    Studies show that the more complex the task, the more benefits for your mind. Simply showing up to class is not enough. You need to be actively engaged. Anything that forces you to focus and learn something new and get out of a rote routine will help you sharpen your mind and boost your memory.

    6. Stay Social

    The more deep and meaningful social connections you maintain, the more you protect your brain. Bottom line, the more friends you have, the more people you work with, the more you’re forced to use your brain.

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    Social isolation and loneliness are significant risks of dementia. Without interacting with others, our brains wilt. Isolation and loneliness lead to depression, physical and mental decline. [8]

    In a 2016 study published in Frontiers in Aging Neuroscience, seniors with a full social calendar did better on memory, reasoning, and processing speed tests. [9]

    What to do?

    Party! Seriously, get together with friends as often as possible. Have family dinners. Choose social activities or sports like tennis, golf, cards or go for walks with a friend. Bottom line have fun, build meaningful social relationships and stay connected. Not only will it make your mind sharper and your memory better, you’ll be happier, too!

    7. Wakeful Rest

    This one is getting harder and harder to do. In a world where we can’t sit on a bus, go up an elevator or go to the bathroom without our phones, doing absolutely nothing to distract our minds is becoming increasingly difficult.

    But, the results are in. Doing nothing is great for your memory. Quietly resting for 10 minutes, after you learn something will help you remember and help you create more detailed memories. [10]

    What we do minutes after we learn something new has a significant impact on how well we retain the new information. In another study, it didn’t matter what you did after you learned something new, as long as you weren’t distracted by outside factors. In other words, you could be thinking of your day, making a grocery list, or thinking of a story. In either case, wakeful rest for a period of 10 minutes helped the brain process and consolidate your memories so that you were better able to recall the information at a later date. [11]

    Conclusion

    You don’t have to spend a dime on cocktails and supplements promising a quick boost to your memory power. There is very little conclusive scientific evidence suggesting supplements will help improve the memories of healthy individuals–not for Ginkgo Biloba, Vitamin B, fish oils, Vitamin D, Folate or other supplements claiming they a secret formula.

    There are far cheaper and more effective ways to boost your memory: exercise, rest, eat well, learn, love, laugh and relax. Who wouldn’t want that prescription?

    More Resources About Boost Brain Power

    Featured photo credit: Unsplash via unsplash.com

    Reference

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