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Tired of not taking action? Give your brain a good workout!

Tired of not taking action? Give your brain a good workout!

With all of the excellent tips you can read on the web, I would bet that you could probably write your own blog article on how to get the body, relationship, or career you want.

 Drink lots of water. Praise more, scold less. Visualize. Don’t be afraid to ask. Practice gratitude.

And yet, you may still feel stuck in certain areas of your life. Why? Because you are not taking the actions you know you should take.

Maybe you vow that you will spend 10 minutes each morning meditating. When the time comes to actually sit down and close your eyes, however, you just don’t want to. You find a dozen other things that you just have to get done instead, like check one more email. Sound familiar?

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You can wrestle with “self-discipline” all you like, but the truth is that there are very real mental processes in your brain that keep you from taking action. So today, I am going to delve into (a simplified version of) what these processes are, and how to design more beneficial ones so that you can take action and have the life you want.

On one hand: Your voice of reason

One of the regions of your brain responsible for making rational decisions is the prefrontal cortex (PFC). The PFC is like your voice of reason. It is great at understanding the consequences of our actions, like “if I eat this cake tonight, I will feel terrible tomorrow.” If you gave the megaphone to your PFC, you would likely be closer to living your dream life by now.

On the other hand: The fear monger

But not so fast. There is another part of your brain that is the champion of fear and annoyance, called the amygdala. Whenever something comes up that scares or annoys you, the amygdala raises a raucous. It tells you “don’t ask that girl out, she will just reject you!” or “I don’t feel like getting out of bed!” If you gave the megaphone to your amygdala, you likely wouldn’t get as much done, but you sure would stay safe and sound.

Their relationship

The PFC decides when you should listen to the amygdala (“yes, back away from that rattlesnake.”) and when you shouldn’t (“no, get out of bed NOW.”). When it comes to our dreams, a strong PFC “calms down” the amygdala and makes sure that we take the right actions; a weak PFC does not, and the amygdala gets to call more of the shots.

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So the key to taking the right actions is to strengthen your PFC. Pretty simple and cool, huh?

How do you do that? Here are a few ways:

1. Label it.

Acknowledge what the amygdala is saying, like “I feel scared because…” This improves your objectivity about the situation, giving the PFC a helping hand, and it also doesn’t confront the amygdala in a way that will “aggravate” it further.

2. Dismantle fear in steps.

Maybe a certain action, like giving a presentation, scares you tremendously. Instead of jumping into the deep end by volunteering to speak at the next all-division meeting, which would trigger an all-out amygdalar upset, break the journey into steps. Start by speaking up more at group meetings. Then present to a small group. Bite off pieces that keep your amygdalar response small and manageable by the PFC.

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3. Don’t remember.

Stop using your mind to store To Dos, like “get eggs on your way home,” or “remember that tomorrow is Jen’s birthday.” They cloud your thinking, and will deprive your PFC of the energy and focus it needs to properly regulate the amygdala.

4. Exercise.

Yes, that magic cure-all. It’s been shown that attention and self-control increase after strenuous aerobic exercise.

5. Meditate.

Like #3, meditation clears excess chatter from your mind so your PFC can make decisions in peace and quiet. Granted, this is a bit of a Catch-22 if you are having a hard time “making yourself” meditate in the first place. But even a small step here can yield big dividends for your PFC.

If you want to be living your dream life, it’s time to make your PFC work up a sweat and assert its dominance over your amygdala. Just like any other part of our bodies, it really doesn’t have to be any more difficult than, say, working out our leg muscles to become a better runner. You just need to practice it to master it!

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What mental exercises will you take on to strengthen your PFC so that you can take action? Write me a note and share!

Featured photo credit: Brain Machine in Newcastle, Apr-2013/Mitch Altman via flickr.com

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Last Updated on September 20, 2018

8 Ways to Train Your Brain to Learn Faster and Remember More

8 Ways to Train Your Brain to Learn Faster and Remember More

You go to the gym to train your muscles. You run outside or go for hikes to train your endurance. Or, maybe you do neither of those, but still wish you exercised more.

Well, here is how to train one of the most important parts of your body: your brain.

When you train your brain, you will:

  • Avoid embarrassing situations. You remember his face, but what was his name?
  • Be a faster learner in all sorts of different skills. No problem for you to pick up a new language or new management skill.
  • Avoid diseases that hit as you get older. Alzheimer’s will not be affecting you.

So how to train your brain and improve your cognitive skills?

1. Work your memory

Twyla Tharp, a NYC-based renowned choreographer has come up with the following memory workout:

When she watches one of her performances, she tries to remember the first twelve to fourteen corrections she wants to discuss with her cast without writing them down.

If you think this is anything less than a feat, then think again. In her book The Creative Habit she says that most people cannot remember more than three.

The practice of both remembering events or things and then discussing them with others has actually been supported by brain fitness studies.

Memory activities that engage all levels of brain operation—receiving, remembering and thinking—help to improve the function of the brain.

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Now, you may not have dancers to correct, but you may be required to give feedback on a presentation, or your friends may ask you what interesting things you saw at the museum. These are great opportunities to practically train your brain by flexing your memory muscles.

What is the simplest way to help yourself remember what you see? Repetition.

For example, say you just met someone new:

“Hi, my name is George”

Don’t just respond with, “Nice to meet you”. Instead, say, “Nice to meet you George.”

Got it? Good.

2. Do something different repeatedly

By actually doing something new over and over again, your brain wires new pathways that help you do this new thing better and faster.

Think back to when you were three years old. You surely were strong enough to hold a knife and a fork just fine. Yet, when you were eating all by yourself, you were creating a mess.

It was not a matter of strength, you see. It was a matter of cultivating more and better neural pathways that would help you eat by yourself just like an adult does.

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And guess what? With enough repetition you made that happen!

But how does this apply to your life right now?

Say you are a procrastinator. The more you don’t procrastinate, the more you teach your brain not to wait for the last minute to make things happen.

Now, you might be thinking “Duh, if only not procrastinating could be that easy!”

Well, it can be. By doing something really small, that you wouldn’t normally do, but is in the direction of getting that task done, you will start creating those new precious neural pathways.

So if you have been postponing organizing your desk, just take one paper and put in its right place. Or, you can go even smaller. Look at one piece of paper and decide where to put it: Trash? Right cabinet? Another room? Give it to someone?

You don’t actually need to clean up that paper; you only need to decide what you need to do with it.

That’s how small you can start. And yet, those neural pathways are still being built. Gradually, you will transform yourself from a procrastinator to an in-the-moment action taker.

3. Learn something new

It might sound obvious, but the more you use your brain, the better its going to perform for you.

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For example, learning a new instrument improves your skill of translating something you see (sheet music) to something you actually do (playing the instrument).

Learning a new language exposes your brain to a different way of thinking, a different way of expressing yourself.

You can even literally take it a step further, and learn how to dance. Studies indicate that learning to dance helps seniors avoid Alzheimer’s. Not bad, huh?

4. Follow a brain training program

The Internet world can help you improve your brain function while lazily sitting on your couch. A clinically proven program like BrainHQ can help you improve your memory, or think faster, by just following their brain training exercises.

5. Work your body

You knew this one was coming didn’t you? Yes indeed, exercise does not just work your body; it also improves the fitness of your brain.

Even briefly exercising for 20 minutes facilitates information processing and memory functions. But it’s not just that–exercise actually helps your brain create those new neural connections faster. You will learn faster, your alertness level will increase, and you get all that by moving your body.

Now, if you are not already a regular exerciser, and already feel guilty that you are not helping your brain by exercising more, try a brain training exercise program like Exercise Bliss.

Remember, just like we discussed in #2, by training your brain to do something new repeatedly, you are actually changing yourself permanently.

6. Spend time with your loved ones

If you want optimal cognitive abilities, then you’ve got to have meaningful relationships in your life.  Talking with others and engaging with your loved ones helps you think more clearly, and it can also lift your mood.

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If you are an extrovert, this holds even more weight for you. At a class at Stanford University, I learned that extroverts actually use talking to other people as a way to understand and process their own thoughts.

I remember that the teacher told us that after a personality test said she was an extrovert, she was surprised. She had always thought of herself as an introvert. But then, she realized how much talking to others helped her frame her own thoughts, so she accepted her new-found status as an extrovert.

7. Avoid crossword puzzles

Many of us, when we think of brain fitness, think of crossword puzzles. And it’s true–crossword puzzles do improve our fluency, yet studies show they are not enough by themselves.

Are they fun? Yes. Do they sharpen your brain? Not really.

Of course, if you are doing this for fun, then by all means go ahead. If you are doing it for brain fitness, then you might want to choose another activity

8. Eat right – and make sure dark chocolate is included

Foods like fish, fruits, and vegetables help your brain perform optimally. Yet, you might not know that dark chocolate gives your brain a good boost as well.

When you eat chocolate, your brain produces dopamine. And dopamine helps you learn faster and remember better. Not to mention, chocolate contains flavonols, antioxidants, which also improve your brain functions.

So next time you have something difficult to do, make sure you grab a bite or two of dark chocolate!

The bottom line

Now that you know how to train your brain, it’s actually time to start doing.

Don’t just consume this content and then go on with your life as if nothing has changed. Put this knowledge into action and become smarter than ever!

Featured photo credit: Unsplash via unsplash.com

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