Tag Archives for " Memory "

5 More Ways to Improve Your Brain Health in Under 30 Seconds

If 5 Ways to Improve Your Brain Health in Under 30 Seconds inspired you to care more for your brain in the coming year, click here to receive information about our upcoming course, Habits for Brain Health. If you’re ready to plant some new seeds today, try one or more of the habits below.

  1. Sip a cup of green tea. The antioxidants in a cup of green tea may contribute to lower blood pressure, better working memory, stronger bones and a healthier immune system. Drink it hot as you read the morning news or iced at the end of your workout for the moderate boost in energy and long-term neuroprotection the caffeine will provide. Brew your own and go easy on the sweetener for a brain- and budget-friendly beverage.
  2. Stub out your cigarette. If the threat of lung, throat and oral cancer isn’t enough to dissuade you from smoking, maybe its effects on your brain health will. Smoking thins the lining of the cortex, a part of the brain that is essential for memory and language function. The sooner you quit, the less damage you’ll do and the longer your brain will have to recover.
  3. Text a friend. “Remember that time when…?” Research shows that the more connected you are, the more likely you are to maintain high cognitive functioning throughout your life. Reminiscing with friends activates the memory center and relieves stress, providing a one-two punch against cognitive decline.
  4. Grab a brain game. It’s no surprise that exercising your brain is good for your brain, but if you’re not a fan of crossword puzzles, don’t worry! Research shows that any mental challenge will do. Keep a book of sudoku in your pocket or a brain training app on your phone and sneak in a mini-workout next time you’re sitting on the train, standing in line or waiting for a friend.
  5. Put your phone on airplane mode. Too little sleep puts your brain in a fog and contributes to the buildup of beta-amyloid in the brain, increasing the risk of developing dementia. Set yourself up for a restful night’s sleep by putting your phone on airplane mode. Your alarm will still work, but you won’t be disrupted by the buzz of an incoming late-night email or text. Try this trick when you’re with your friends and family, too. Being present with the ones you’re with strengthens your social connections, keeping your relationships and your brain strong, healthy and happy.

These habits may seem simple, but don’t be deceived. Every one of these actions can have lasting long-term effects when they become a part of your everyday life. But you don’t have to wait until your senior years to reap the benefits. The habits that support long-term brain health will also help you to feel healthier and happier while you’re still young. For information on our upcoming brain health course, click here.

Top 5 Ways to Improve Your Brain Health in Under 30 Seconds

Like a thriving coral reef, a healthy brain is the product of millions of tiny units and connections. Every minute of the day you’re making choices that either strengthen that network or tear it down. Exercise, sleep and a nutritious diet have a big impact on brain health, but many brain-boosting behaviors take less than a minute a day.

  1. Breathe. Chronic stress puts your brain at risk. While we can’t get rid of every source of stress in our lives, we can learn to manage it. Meditative breathing increases blood flow to the brain and increases cortical thickness in the hippocampus, the center of learning and memory. Try taking three deep, mindful breaths every time you hit a stoplight or every time you hang up your phone.
  2. Pop your pills. Resveratrol, turmeric, and vitamin D may all play a role in preserving memory function, but the king of brain supplements is DHA. Fish oil supplements contain a rich supply of this omega-3 fatty acid that is essential for normal brain function. Try pairing this habit with your brushing/flossing routine or your morning cup of coffee.
  3. Strike a pose. Yoga incorporates the health benefits of mindful breathing with body-altering stretches and balance challenges. Both flexibility and balance decline with age, putting the body at risk for injury that can prohibit other kinds of brain-boosting exercise. Balance exercises also work the cerebellum, which is central for overall brain health.
  4. Pet your pooch. A rich social network slows memory decline and increases quality of life, and even your pet can contribute. Just a minute or two of snuggling with your pet lowers cortisol and boost seratonin, protecting your brain’s connectivity. Pets can alleviate symptoms of depression and calm patients who are already suffering from the effects of dementia. Take your pet outside for a walk and you’ll also elevate your heart rate and interact with others, both important keys to boosting brain health.
  5. Put on your helmet. Brain trauma, whether a single traumatic event that causes loss of consciousness or repeated, less severe incidents are increasingly linked to neurodegenerative disease later in life. Will Smith’s new movie Conscious brings awareness to this issue, and the Cleveland Clinic Lou Ruvo Center for Brain Health currently has two studies underway to examine the long-term effects of brain trauma on professional football players and professional fighters. Whether you’re snowboarding, riding your bike to the store, or meeting friends for a pick-up game of football, take an extra ten seconds to strap on a helmet and protect your vulnerable gray matter.

Over time, these small acts can make a big impact on your brain health. If you’re interested in learning more, sign up here and you’ll receive a special invitation to our upcoming course, Habits for Brain Health.

If Only Your Brain Could Get A Sunburn

If only your brain could get a sunburn.

Most of us have neglected the sage 90s advice to “Wear Sunscreen” at least once in our lives. However, a single searing, skin-peeling sunburn is often all it takes to inspire a lifelong commitment to protecting our vulnerable flesh. The lesson may be painful, but it is immediate and effective.

When it comes to our health, most of the negative consequences of the choices we make are not so immediate. If you choose to eat a cheeseburger, you’ll probably feel full and happy afterward. You will not feel the excess fat clogging your arteries and clinging to your midsection or the sodium boosting your blood pressure. A single cheeseburger won’t destroy your health, but if the majority of your meals come wrapped in paper, you’ll feel the effects eventually. Unfortunately, by that time the damage is done and can be difficult to reverse. If the results of an unhealthy habit were as swift and painful as a sunburn, making healthy choices would be much easier.

We now know that our brains change throughout our lives. While the most drastic development occurs in childhood, our brains retain the capacity for growth and change for as long as we live. Our habits can support our brain health or stymie it, but, unlike a sunburn, the consequences may take years and even decades to manifest.

At Tiny Habits Academy, one of our biggest priorities is helping people to build healthy habits for a lifetime of physical and mental wellbeing. If you have a brain and are getting older (and we’re pretty sure that covers all of our readers here) then you are making choices every day that may determine whether you become one of the 5.3 million people who suffer from Alzheimer’s disease each year.

Doctors and scientists are still working to understand Alzheimer’s disease, which afflicts one in nine people over the age of 65, and over half of seniors over 85. However, they have been able to pinpoint a number of contributing factors, including:

  • Genetics and Family History
  • Head Trauma
  • High Blood Pressure
  • Diabetes
  • Obesity
  • Smoking
  • Alcoholism
  • Physical Inactivity
  • Cognitive Inactivity
  • Depression

Some of these risk factors are beyond our control, but many are not. A healthy brain at 65 (or 85) is the product of a lifetime of heathy choices. Over the next few weeks and months we’ll feature blog posts and special webinars to help you build the kinds of habits that act as heavy-duty SPF for your brain, protecting it from damage now and in the years to come.

We are launching a new Habits for Brain Health course.  What to be the first to know when that happens?  Click here —> http://bit.ly/Brain-Health-Habits

5 Habits to Remembering Names

Having worked with clients for over 20 years in the art of improving memory I noticed that there were a number of common problems people shared:

  • getting over the learning curve when it came to using memory strategies
  • finding a way to implement them in real life situations
  • making this new way of ‘thinking and learning’ a habit

So when I first discovered the Tiny Habits® Method it sparked my interest. I had a feeling it could perhaps be a solution to overcoming some of these key problems.

Tiny Habits for Remembering Names…

One of the simplest ways to demonstrate how Tiny Habits can help improve your memory is to pick a specific problem countless people deal with, in this case, Remembering Names.

The steps to remembering a persons name, for the most part are quite straight forward, in summary you need to do 5 different things:

  • Prime your brain to pay attention
  • Become present and listen
  • Make a connection (this is where your creativity comes into play)
  • Use the name in the conversation (can be harder than it sounds)
  • Have a good strategy to revise for long-term retention

Each one of these steps use part of what I refer to as creative memorisation and initially this can feel like a lot of things to do, although in real-life steps 1-4 all happen in about 3-10 seconds depending on the name.

Imagine being able to walk into a room with 20 people and walk out remembering everyones name. Depending on what line of business you are in, this can be a very valuable strategy, especially if you can meet someone a month later and still remember their name.

The Challenge…

The biggest challenge I’ve observed is making all of this automatic and not getting caught up in old habits. This is where the Tiny Habits Method excels and makes it all feel super easy.

One of the things I love about Tiny Habits is that the ‘recipes’ for new habits are so simple to create, here’s an example of how to take the first 2 steps of remembering names and turn them into a simple tiny habit.

Tiny Habit 1: Prime & Presence

After I sit down on my train into work (you replace this with your own anchor, a habit which already exists in your life)
I will choose a person and ask myself, “what is interesting about them?” while I breathe, look and listen
Woohoo! (celebration)

If you did nothing else and just this for the next 7 days you would notice your ability for remembering names start to improve. Once this habit becomes automatic it starts to permeate into other parts of your life. You walk into a meeting and your brain is already primed to notice the people in the room and be ready to listen to their names rather than your mind being diverted or wondering about other things.

Try it out…

If you have any challenges with remembering names and you’re looking for a strategy that not only gives you a way to remember names on the fly, makes them stick and makes it all happen on autopilot then I’ve created a free 7 day email course to get you up and running over at memoryschool.com

Here’s how it works:

  • You get an email every day for 5 days which includes a breakdown of each of the memory strategies for remembering names, a supporting video and some follow up activities
  • You’ll drop a quick email back to me with any challenges
  • I’ll offer you some tips to improve
  • Within 5 days you will have all the memory strategies in place to make remembering names a breeze 🙂
  • On Day 6 you will learn about the 3 Tiny Habits® Method for Remembering Names
  • On Day 7 You’ll check in with me on your first experience with Tiny Habits for Names

For the next week, you can check in with me everyday on how your habits are going and I will give you some personal 1-1 email coaching.

It’s as simple as that!

You can get started at anytime, just pop over to memoryschool.com and sign up for the 7 Day free email course.

If you want to improve your memory Tiny Habits is the simplest and most effective way to create those key behaviors. Imagine if you could use this strategy to not just remember names but remember anything?