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10 Ways to Keep Your Mental Powers in Top Form

10 Ways to Keep Your Mental Powers in Top Form

Would you like to stay mentally active? Let me tell you that it is all about connections. Our brains weigh about three pounds and have about 100 billion neurons which are all connected by about 10 trillion synapses. This is a vast computer network and nobody is quite sure how they all work together.

But all neurologists agree on one thing. The more active the brain cells, the more mentally alert and active we can remain. We can stave off Parkinson’s, Alzheimer’s and other mental conditions. Use it or lose it. Interestingly enough, there is a higher rate of Alzheimers disease among those people who have never had much mental stimulation because they had a very poor education. In other words, their brains are not utilized to the full extent. Here are 10 simple ways, which are scientifically proven, to keep your brain active.

1. Physical exercise boosts your brain power

Hitting the gym is not just about those muscles or that trim waistline you crave. It is a lot more because the brain is also going to thrive. Look at the benefits for the brain when you exercise for about half an hour every day:

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  • More oxygen for all organs, including your brain
  • Release of hormones which help brain cells multiply
  • Improved memory
  • Brain processes information more efficiently.
  • Increases power of reasoning

2. Eat a healthy diet

Your brain needs the right foods to function properly. You can have a better memory, sharper focus and a longer attention span if you eat smart foods. Here are some examples to keep the brain in top condition:

  • Fish is the number one because it has lots of omega 3 fatty acids which really help the brain.
  • Ginseng
  • Caffeine
  • Dark chocolate
  • Berries
  • Whole grains
  • Fruit

3. You never stop learning

Let your brain slow down to a snail’s pace by not learning anything new. This is a recipe for disaster. Basically, you have to go on learning so you can start a new hobby, learn another language, get computer savvy, or start writing that novel. Those easy crosswords may not be enough as your brain needs a challenge. One expert has remarked that if you remain in your comfort zone, you may well be outside your enhancement zone.

4. Plan your brain fitness program

Anything which can get those brain cells making connections is what counts. You may want to vary the games and also the difficulty. If they are always too easy or you only choose Sudoku, then this may not be enough. Chess, scrabble, word games and more challenging quizzes need to be added into the mix. Researchers have found that brain fitness programs can add up to 10 years of optimal mental health.

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5. Try the spaced interval repetition technique

This program was developed by the University of Illinois and is basically software which tells you how you store information and remember it. It tailors your learning style so that you can learn and remember information much more efficiently. Great for students and retirees who are learning new skills.

6. Socialize more

Loneliness is a killer. There are now alarming statistics that show that loneliness drastically shortens life. If you can keep your social connections flourishing, it will help you live much longer. I am talking here about real social interaction and not just a virtual one like Facebook. One American study followed 2,000 older citizens. Those who were desperately lonely were twice as likely to die during the research period. Other studies show unequivocally that the more active you are socially, the more your brain functions better.

7. Think positive

I know. Every article you read says this. What should you think about when you are trying to survive in freezing water? The US National Oceanographic and Atmospheric Administration advises you to keep a positive attitude as this will significantly increase your chances of survival.  But can positive thinking really increase your mental alertness in more normal situations? Research shows that negativity interferes with alertness and mental clarity. Positive thinking puts you in the fast lane and your brain loves being happy!

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8. Avoid multitasking

People who multitask are wasting so much of their mental energy. It is like leaving all the lights on at home when you are using only one room. But try telling that to the people who drive and talk on their mobiles!

Studies done on over 1,000 office workers found that multitasking was worse than smoking marijuana or not getting enough sleep. Their IQ scores after the multitasking went down by 10 points. It makes sense because when you do this, you cannot prioritize and you cannot concentrate fully on one task. One reason is that this ‘infomania’ is taking over but it is also affecting mental clarity and alertness.

9. Get dressed in the dark

Have you tried getting dressed in a dark room?  If you have, you will know that you have to use different senses and you have to use quite a few of them, like touch, smell and hearing. Using all your senses (except sight) to get the task done is a great mental exercise.

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10. Get in the zone

Have you ever got so engrossed in a task that time no longer existed? It is a wonderful accomplishment and many experts have defined it as getting in the ‘zone’ or getting into the ‘flow’.

But the perfect alignment of mood, concentration and task achievement is very rare indeed. It really does illustrate that mental alertness can be maximized, if the conditions are right .

Daniel Goleman has written about this in his book, Emotional Intelligence: Why It Can Matter More Than IQ.  If you can perfect this technique, your mental ability will reach stellar levels.

How do you keep your mind alert and active? Let us know in the comments below.

Featured photo credit: 1 in 5 – Really?/Mark Turnauckas via flickr.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on March 21, 2019

11 Important Things to Remember When Changing Habits

11 Important Things to Remember When Changing Habits

Most gurus talk about habits in a way that doesn’t help you:

You need to push yourself more. You can’t be lazy. You need to wake up at 5 am. You need more motivation. You can never fail…blah blah “insert more gibberish here.”

But let me share with you the unconventional truths I found out:

To build and change habits, you don’t need motivation or wake up at 5 am. Heck, you can fail multiple times, be lazy, have no motivation and still pull it off with ease.

It’s quite simple and easy to do, especially with the following list I’m going to show to you. But remember, Jim Rohn used to say,

“What is simple and easy to do is also simple and easy not to do.”

The important things to remember when changing your habits are both simple and easy, just don’t think that they don’t make any difference because they do.

In fact, they are the only things that make a difference.

Let’s see what those small things are, shall we?

1. Start Small

The biggest mistake I see people doing with habits is by going big. You don’t go big…ever. You start small with your habits.

Want to grow a book reading habit? Don’t start reading a book a day. Start with 10 pages a day.

Want to become a writer? Don’t start writing 10,000 words a day. Start with 300 words.

Want to lose weight? Don’t stop eating ice cream. Eat one less ball of it.

Whatever it is, you need to start small. Starting big always leads to failure. It has to, because it’s not sustainable.

Start small. How small? The amount needs to be in your comfort zone. So if you think that reading 20 pages of a book is a bit too much, start with 10 or 5.

It needs to appear easy and be easy to do.

Do less today to do more in a year.

2. Stay Small

There is a notion of Kaizen which means continuous improvement. They use this notion in habits where they tell you to start with reading 1 page of a book a day and then gradually increase the amount you do over time.

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But the problem with this approach is the end line — where the “improvement” stops.

If I go from reading 1 page of a book a day and gradually reach 75 and 100, when do I stop? When I reach 1 book a day? That is just absurd.

When you start a habit, stay at it in the intensity you have decided. Don’t push yourself for more.

I started reading 20 pages of a book a day. It’s been more than 2 years now and I’ve read 101 books in that period. There is no way I will increase the number in the future.

Why?

Because reading 40 to 50 books a year is enough.

The same thing applies to every other habit out there.

Pick a (small) number and stay at it.

3. Bad Days Are 100 Percent Occurrence

No matter how great you are, you will have bad days where you won’t do your habit. Period.

There is no way of going around this. So it’s better to prepare yourself for when that happens instead of thinking that it won’t ever happen.

What I do when I miss a day of my habit(s) is that I try to bounce back the next day while trying to do habits for both of those days.

Example for that is if I read 20 pages of a book a day and I miss a day, the next day I will have to read 40 pages of a book. If I miss writing 500 words, the next day I need to write 1000.

This is a really important point we will discuss later on rewards and punishments.

This is how I prepare for the bad days when I skip my habit(s) and it’s a model you should take as well.

4. Those Who Track It, Hack It

When you track an activity, you can objectively tell what you did in the past days, weeks, months, and years. If you don’t track, you will for sure forget everything you did.

There are many different ways you can track your activities today, from Habitica to a simple Excel sheet that I use, to even a Whatsapp Tracker.

Peter Drucker said,

“What you track is what you do.”

So track it to do it — it really helps.

But tracking is accompanied by one more easy activity — measuring.

5. Measure Once, Do Twice

Peter Drucker also said,

“What you measure is what you improve.”

So alongside my tracker, I have numbers with which I measure doses of daily activities:

For reading, it’s 20 pages.
For writing, it’s 500 words.
For the gym, it’s 1 (I went) or 0 (didn’t go).
For budgeting, it’s writing down the incomes and expenses.

Tracking and measuring go hand in hand, they take less than 20 seconds a day but they create so much momentum that it’s unbelievable.

6. All Days Make a Difference

Will one day in the gym make you fit? It won’t.

Will two? They won’t.

Will three? They won’t.

Which means that a single gym session won’t make you fit. But after 100 gym sessions, you will look and feel fit.

What happened? Which one made you fit?

The answer to this (Sorites paradox)[1] is that no single gym session made you fit, they all did.

No single day makes a difference, but when combined, they all do. So trust the process and keep on going (small).

7. They Are Never Fully Automated

Gurus tell you that habits become automatic. And yes, some of them do, like showering a certain way of brushing your teeth.

But some habits don’t become automatic, they become a lifestyle.

What I mean by that is that you won’t automatically “wake up” in the gym and wonder how you got there.

It will just become a part of your lifestyle.

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The difference is that you do the first one automatically, without conscious thought, while the other is a part of how you live your life.

It’s not automatic, but it’s a decision you don’t ponder on or think about — you simply do it.

It will become easy at a certain point, but they will never become fully automated.

8. What Got You Here Won’t Get You There

Marshall Goldsmith has a great book with the same title to it. The phrase means that sometimes, you will need to ditch certain habits to make room for other ones which will bring you to the next step.

Don’t be afraid to evolve your habits when you sense that they don’t bring you where you want to go.

When I started reading, it was about reading business and tactic books. But two years into it, I switched to philosophy books which don’t teach me anything “applicable,” but instead teach me how to think.

The most important ability of the 21st century is the ability to learn, unlearn, and relearn. The strongest tree is the willow tree – not because it has the strongest root or biggest trunk, but because it is flexible enough to endure and sustain anything.

Be like a willow, adapting to the new ways of doing things.

9. Set a Goal and Then Forget It

The most successful of us know what they want to achieve, but they don’t focus on it.

Sounds paradoxical? You’re right, it does. But here is the logic behind it.

You need to have a goal of doing something – “I want to become a healthy individual” – and then, you need to reverse engineer how to get there with your habits- “I will go to the gym four times a week.”

But once you have your goal, you need to “forget” about it and only focus on the process. Because you are working on the process of becoming healthy and it’s always in the making. You will only be as healthy as you take care of your body.

So you have a goal which isn’t static but keeps on moving.

If you went to the gym 150 times year and you hit your goal, what would you do then? You would stop going to the gym.

This is why goal-oriented people experience yo-yo effect[2] and why process-oriented people don’t.

The difference between process-oriented and goal-oriented people is that the first focus on daily actions while others only focus on the reward at the finish line.

Set a goal but then forget about it and reap massive awards.

10. Punish Yourself

Last two sections are pure Pavlovian – you need to punish bad behavior and reward good behavior. You are the only person who decides what is good and what is bad for you, but when you do, you need to rigorously follow that.

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I’ve told you in point #3 about bad days and how after one occurs, I do double the work on the next day. That is one of my forms of punishments.

It’s the need to tell your brain that certain behaviors are unacceptable and that they lead to bad outcomes. That’s what punishments are for.

You want to tell your brain that there are real consequences to missing your daily habits.[3]

No favorite food to eat or favorite show to watch or going to the cinema for a new Marvel movie- none, zero, zilch.

The brain will remember these bad feelings and will try to avoid the behaviors that led to them as much as possible.

But don’t forget the other side of the same coin.

11. Reward Yourself

When you follow and execute on your plan, reward yourself. It’s how the brain knows that you did something good.

Whenever I finish one of my habits for the day, I open my tracker (who am I kidding, I always keep it open on my desktop) and fill it with a number. As soon as I finish reading 20 pages of a book a day (or a bit more), I open the tracker and write the number down.

The cell becomes green and gives me an instant boost of endorphin – a great success for the day. Then, it becomes all about not breaking the chain and having as many green fields as possible.

After 100 days, I crunch some numbers and see how I did.

If I have less than 10 cheat days, I reward myself with a great meal in a restaurant. You can create your own rewards and they can be daily, weekly, monthly or any arbitrary time table that you create.

Primoz Bozic, a productivity coach, has gold, silver, and bronze medals as his reward system.[4]

If you’re having problems creating a system which works for you, contact me via email and we can discuss specifics.

In the End, It Matters

What you do matters not only to you but to the people around you.

When you increase the quality of your life, you indirectly increase the quality of life of people around you. And sometimes, that is all the “motivation” we need to start.

And that’s the best quote for the end of this article:

“Motivation gets you started, but habits keep you going.”

Keep going.

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More Resources to Help You Build Habits

Featured photo credit: Anete Lūsiņa via unsplash.com

Reference

[1] Stanford Encyclopedia of Philosophy: Sorites paradox
[2] Muscle Zone: What causes yo-yo effect and how to avoid it?
[3] Growth Habits: 5 Missteps That Cause You To Quit Building A Habit
[4] Primoz Bozic: The Lean Review: How to Plan Your 2019 in 20 Minutes

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