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Thanks for being… thankful!

Thanks for being… thankful!

“The more we express gratitude, the better we feel”: okay, but what does this sentence really mean to us?

What Is “Gratitude”?

The word “gratitude” has a number of different meanings, depending on the context. A practical clinical definition is the following:

Gratitude is the appreciation of what is valuable and meaningful to oneself; it is a general state of thankfulness and/or appreciation.

In other words, gratitude can be for virtually anything we (as subjective entities) realize has (or potentially has) a positive impact on ourselves. Gratitude has effects on our mood and our general well-being; it is a precursor of what is commonly called “happiness.”

3 Steps to Gratitude

Mr. Robert A. Emmons,[1] perhaps the world’s leading scientific expert on gratitude, argues that gratitude has 2 main key components, which I am here splitting into 3 steps. The 3 steps are Affirmation, Recognition, and Acknowledgement. We do need to consider that the 3 steps, as identified above, are often not separate in time: they evolve naturally, all together in a synergic approach.

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“First,” Emmons writes, “gratitude is an affirmation of goodness. We affirm that there are good things in the world, gifts, and benefits we’ve received.”

The above comprises the appreciation of something affecting us positively in many ways.

The second step is called the “recognition” stage. Immediately after (or together with) affirming goodness, we recognize that the sources of the goodness, the causes of our increased sense of inner happiness, are external to us. This coincides with a sense of inner awareness.

The last step is “acknowledgement”: giving credit where credit is due. The source of our well-being and enjoyment is external to us, and so we finally thank this entity.

Effects of Gratitude

Practicing a daily habit of gratitude has enormous advantages and apparently no contraindications at all.

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Numerous studies have demonstrated the powerful impact of practicing gratitude on both body and mind.[2]

It turns out that everyday experiences–and very simple exercises like keeping a gratitude journal–can change the wiring in your brain (neuroplasticity, anyone?) and change your life for the better.

Scientific evidence has proven that kindness changes the brain and impacts the heart and the immune and nervous systems.[3] Gratitude improves sleep quality as well.[4]

Gratitude and Kindness, expression of love and connecting with others: those ingredients are needed by the body to produce more Oxytocin, the “love hormone”. More Oxytocin equals to a general better feeling and wellbeing.[5]

According to Jane McGonigal, a scientific study concluded that “I wish I had let myself be happier” is one of the top 5 regrets of the dying.[6]

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Easy habits to cultivate Gratitude

Practical tip No. 1: Have you said “thanks” today?

Practicing saying “thank you” in a sincere and meaningful way. It’s one of the easiest psychological strategies for enhancing the feeling of gratitude. Looking for a challenge? Smile and thank the most grouchy, surly and unfriendly person you meet during the day. Perhaps you will not receive some kindness back, but remember that gratitude is a gift.

I’ve found tons of useful resources and studies all over the Internet, but if you are looking for a comprehensive starting point, a visit to the Greater Good Science Center at the University of California is a must. The key concepts summarized in this article are covered in depth on their website.

Also, at the Emmons Lab website, you can find lots of resources, including a questionnaire about gratitude.[7]

TIP: if you have just 3 minutes or so to start, take this quiz at the Greater Good website.

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Practical tip No. 2: adding gratitude to your daily journal

Simply writing down 3 sentences before going to bed and adding 3 new ones after waking up will make a substantial change. Looking for a shortcut? Then just think (and say, if not disturbing anyone) the three statements while laying down on your bed, eyes closed, before falling asleep. First, say: “Today I’m grateful for…” Then, wait a few seconds to acknowledge the sense of gratitude. It might feel like a sense of inner lightness gently warming up your chest. Then, move on and say the next one, for a total of 3. A light smile on your face is optional.

Putting feelings into words is believed to produce therapeutic effects in the brain,[8] and writing down stuff helps us become more aware of our thoughts, relieving the brain from its usual chatter. So, limit the use of the shortcut above to 2 or 3 times per week. Use some ink on the other days.

Another good resource is the article on Lifehacker.com about journaling and its effects.

Other Strategies

Everybody can easily incorporate simple and cheap habits to enhance their feelings of gratitude; consequently, we can all take advantage of the benefits associated with the experience of thankfulness. Among other psychological strategies, you can try:

Conclusion

There is nothing to lose and so much to gain by expressing and practicing gratitude. Let’s share our experiences in the comments section below!

Featured photo credit: Manlio Lo Giudice via theholisticexperiment.com

Reference

[1] Emmons Lab Website http://emmons.faculty.ucdavis.edu/
[2] Growing new neurons by weaving gratitude circuitry in your brain https://thegratefullifebook.com/2015/03/24/growing-new-neurons-by-weaving-gratitude-circuitry-in-your-brain/
[3] Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. https://www.ncbi.nlm.nih.gov/pubmed/12585811
[4] Effects of Constructive Worry, Imagery Distraction, and Gratitude Interventions on Sleep Quality: A Pilot Trial http://onlinelibrary.wiley.com/doi/10.1111/j.1758-0854.2011.01049.x/abstract
[5] Why Kindness is good for you http://drdavidhamilton.com/wp-content/uploads/2011/03/Prediction-Aug-10.pdf
[6] TED talk: Jane McGonigal: The game that can give you 10 extra years of life http://bit.ly/1EKyPMQ
[7] The Gratitude Questionnaire-Six Item Form (GQ-6), By Michael E. McCullough, Ph.D., Robert A. Emmons, Ph.D., Jo-Ann Tsang, Ph.D. http://www.sas.upenn.edu/psych/seligman/gratitudequestionnaire6.pdf
[8] Putting Feelings Into Words Produces Therapeutic Effects in the Brain; UCLA Neuroimaging Study Supports Ancient Buddhist Teachings http://newsroom.ucla.edu/releases/Putting-Feelings-Into-Words-Produces-8047

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Last Updated on February 21, 2019

How to Improve Your Memory: 7 Natural (And Highly Effective) Ways

How to Improve Your Memory: 7 Natural (And Highly Effective) Ways

How is your memory? Is your cognitive function as strong as you’d like it to be?

If not, then you’re definitely going to be interested in the memory improvement tips I’ll be sharing with you in this article.

Despite what you might think – or have been told – improving your ability to recall information is certainly possible. You just need to know the right ways to do it. (Don’t worry, as you won’t need to make any significant lifestyle changes.)

So how to improve memory? Let’s dive straight into the first of seven easy ways to improve your memory significantly.

1. Meditate

We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts and figures into our conscious minds.

Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder then, that most people struggle to remember information and recall things.

Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. And research suggests that the more information and distractions, the harder it is for you to transfer information to your long-term memory.[1]

Fortunately, meditation can help you out.

Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which in turn, will make it easier for you to remember important facts.

If you need help in shifting into a meditative state, I recommend trying an app like Headspace – which can assist you to achieve this in a convenient and structured way.

And don’t forget, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

2. Get plenty of sleep

If you’re sleep deprived or have not been sleeping well, then I’m guessing you’re not remembering well either. This is because sleep and memory are intimately connected.

If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities – including your memory.

How much sleep should you be getting?

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Well, according to the National Sleep Foundation, you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things.

Now, I’ll be honest with you, maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!). But if you care about improving your short-term and long-term ability to remember things, then it’s critical that you try to get at least the recommended amount of sleep every night.

Are there ways to hack the sleep cycle?

Yes, there are.

Try these three things:

  • Have a fixed bedtime (preferably before 10pm)
  • Don’t eat too late
  • Make sure your bedroom is as dark as possible

Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

However, don’t sleep just yet, as I want to tell you about another great way to increase memory…

3. Challenge your brain

When was the last time you challenged your brain?

I don’t mean challenged in the sense of overeating or undersleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku and memory games.

To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

Feedback from Lifehack readers such as yourself, has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-thinking ability and memory.

There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

  • Peak (Android/iOS, free, 10 million+ downloads)
  • Lumosity (Android/iOS, free, 10 million+ downloads)
  • Elevate (Android/iOS, free, 5 million+ downloads)

If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live – while you put your attention into boosting your brain power!

Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it, try one of the apps above and see the positive benefits for yourself.

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4. Take more breaks

When I think back to my days as a budding entrepreneur, I distinctively remember working all the hours under the sun – and many under the moon too!

At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat and tears.

However, I was wrong.

Taking regular breaks is the best way to keep yourself productive, creative and alive to opportunities. It’s also the best way to learn new information.

Let me explain.

Typically, when studying lots of new information, most people will spend hours reading it – in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

Namely, extended study sessions are rarely a good thing, as your ability to retain information naturally declines after a certain period of time.

It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

It’s the same with your brain. If you overload it with information, you’ll suffer from mental fatigue.

What’s the answer?

Make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

If you don’t want to be as regimented as that, then take breaks as soon as you find yourself losing the ability to focus on the new material. Your brain will thank you – and your learning aptitude will move up a level.

5. Learn a new skill

I love this quote, as it’s 100% true – but frequently overlooked:

“Learning never exhausts the mind.” – Leonardo da Vinci

From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

Let me give you an example of this:

Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day – many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

Unfortunately, your initial enthusiasm quickly turned into frustration.

The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you – rather than letting you work in your own way.

Now, in the story above, the ending could be that you put up with a job you didn’t like, and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction in to learning a new skill (computer coding). It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career – and the ongoing learning made the call centre job much more bearable.

Clearly, learning new skills gives you impetus, focus and something to aim for. Your brain loves to learn, and you should tap into this by always seeking our new information. And when learning becomes a habit, you’ll find your ability to remember and recall things effortlessly, becomes a habit too.

6. Start working out

If you’re not already working out regularly, then here’s another reason to do so:

Exercising for 20-30 minutes three times a week will improve your long-term memory.

Regular exercise increases blood flow in your body and supplies the brain with extra oxygen and nutrients. And a well-nourished brain is a well-functioning brain!

“But I just don’t have the time?,” I hear you say.

Not a problem.

A research has shown that a daily burst of 60 seconds of high-intensity exercise, offered many of the benefits of the longer exercise routines.[2] So, if you’re short on time – now you know what to do.

Interested in getting started?

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Here are five different ways that will help you work out:

  • Join a gym
  • Join a sports team
  • Buy a bike
  • Take up hiking
  • Dance to your favorite music

7. Eat healthier foods

I’m sure you’ve heard the expression: “You are what you eat.”

This applies to your brain too.

The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health too.

Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery and dark chocolate. But anything high in antioxidants will have a positive effect on your brain and memory.

Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain – leading you to easily suffer from mental fatigue.

Want to be mentally healthy? Then eat and drink an abundance of these for brain health:

  • Turmeric – helps new brain cells grown
  • Broccoli – protects the brain against damage
  • Nuts – improves memory
  • Green tea – enhances brain performance, memory and focus[3]
  • Fish oilfish oil supplements can increase your brain power

Here’re more brain food options that improve memory!

Final thoughts

I sincerely hope these seven memory boosting ways that I’ve covered in this article will be of help to you.

You don’t need to implement them all. I suggest just trying the ones that appeal to you.

But, if you’re serious about dramatically improving your memory, then make a start right now on adopting one or more of the ways I’ve suggested. I’m confident you won’t regret it.

More Resources About Boost Brain Power

Featured photo credit: Eric Ward via unsplash.com

Reference

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