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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 31, 2020

How To Break the Procrastination Cycle

How To Break the Procrastination Cycle

How often do you find yourself procrastinating? Do you wish you could procrastinate less? We all know how debilitating procrastination can make us feel, and it seems to be a challenge we all share. Procrastination is one of the biggest hindrances to moving forward and doing the things that we want to in life.

There are many reasons why you might be procrastinating, and sometimes, it is really difficult to pinpoint why. You might be procrastinating because of something related to the past, present, or future (they are all intertwined), or it could be as simple as biological factors. Whatever the reason, most of us follow a cycle when we procrastinate, from the moment we decide to do something to actually getting it done, or in this case, not getting it done.

The Vicious Procrastination Cycle

For some reason, it helps to understand that we all go through the same thing, even though we often feel like the only person in the world who struggles with this. Do you resonate with the cycle below?

1. Feeling Eager and Energized

This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it!

2. Apprehension Starts to Come Up

The beginning stages of optimism are starting to fade. There is still time, but you haven’t done anything yet, and you start to feel uneasy. You realize that you actually have to do something to get it done, and that good intentions are not enough.

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3. Still No Action

More time has passed. You still haven’t taken any action and probably have a lot of excuses why. You start to panic a little and wish you had started sooner. Your panic starts to turn into frustration and perhaps even irritability.

4. Flicker of Hope Left

You can still make it; there is a little time left and you ponder how you are going to get it done. The rush you get from leaving your task until the last minute gives you a flicker of hope. There is still time; you can do this!

5. Fading Quickly

Your hope starts to quickly fade as you try desperately to understand why you just can’t do this. You may feel desperate and have thoughts like, “What is wrong with me?” and “Why do I ALWAYS do this?” You feel discouraged, or perhaps angry and resentful at yourself.

6. Vow to Yourself

Once the feeling of anger or disappointment disappears, you most likely swear to yourself that this will never happen again; that this was the last time and next time will be different.

Does this sound like you? Is the next time different? I understand the devastating effect that procrastination has on many lives, and for some, it is a really serious problem. You also have, on the other hand, those who procrastinate but it doesn’t affect them in any way. You know whether it is affecting you or not and whether it undermines your results.

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How to Break the Procrastination Cycle

Unless you break the cycle, you will keep reinforcing it!

To break the cycle, you need to change the sequence of events. Here is my suggestion on how you can effectively break the vicious cycle you are in!

1. Feeling Eager and Energized

This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it! The first stage is always the same.

2. Plan

Thinking alone will not help; you need to plan your actions. I always put my deadlines one or two days in advance because you know Murphy’s Law! Take into consideration everything that you need to do, how long it will take you, and what you will need to get it done, then plan the individual steps.

3. Resistance

Just because you planned doesn’t mean that this time is guaranteed to be different. You will most likely still feel the resistance so expect this. This stage is key to identifying why you are procrastinating, so when you feel the resistance, try to identify it immediately.

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What is causing you to hesitate in this moment? What do you feel?  Write them down if it helps.

4. Confront Those Feelings

Once you have identified what could possibly be holding you back, for example, fear of failure, lack of motivation, etc. You need to work on lessening the resistance.

Ask yourself, “What do I need to do to move forward? What would make it easier?” If you find that you fear something, overcoming that fear is not something that will happen overnight — keep this in mind.

5. Put Results Before Comfort

You need to keep moving forward and put results before comfort. Take action, even if it is only for 10 minutes. The key is to break the cycle and not reinforce it. You have more control that you think.

6. Repeat

Repeat steps 3-5 until you achieve what you first set out to do.

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Final Thoughts

Change doesn’t happen overnight, and if you have some deeper underlying reasons why you procrastinate, it may take longer to finally break the cycle.

If procrastination is holding you back in life, it is better to deal with it now than to deal with the negative consequences later on. It is not a question of comfort anymore; it is a question of results. What is more important to you?

Learn more about how to stop procrastinating here: What Is Procrastination and How to Stop It (The Complete Guide)

Featured photo credit: Luke Chesser via unsplash.com

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