- Eat brain fuel [00:32:00]. You are what you eat. Literally, what you eat becomes you. We know the foods that are good for your brain are things like avocados, blueberries, broccoli, coconut oil, salmon. You have green, leafy vegetables.
- Kill ANTs (automatic negative thoughts) [00:32:30]. Dr. Daniel Amen, the brain doctor, calls bad self-talk ANTs (automatic negative thoughts). #killtheANTs. “Your mind is like a supercomputer, and your self-talk is the program it will run…You’re mind is always eves dropping on your self-talk.” ~Unknown
- Exercise. Exercise is good for your brain. Essentially, anything good for your heart is going to be good for your head because it increases blood flow, and nutrients, and oxygen to your brain. Regular exercise can fix a broken brain.
- Play with nutrition supplements. Your brain requires a range of nutrients to perform at it’s best. All of these may not come naturally, even in a healthy diet—especially when you’re moving fast and thinking hard. Perhaps you are deficient and need an omega-3 supplement. Maybe you’re low in B vitamins.
- Surround yourself with positive peers. [00:33:00]. Who you spend time with is who you become. Are you around people who are sapping your energy? #EnergyVampires. Rather, choose to be around a positive peer group, people who teach you things, who challenge you to grow, who take you to the next level.
- Be in a clean space [00:34:00]. Your external world is a reflection of your internal world. You know this anecdotally because of how you feel in a clean home, or at your clean workstation. How do you feel when you organize your laptop or your desktop? Clear, focused, and organized, right? These are all examples of feeling clean from the inside-out. That clarity goes from the outside-in as well, like clean water and clean air. Get natural sunlight (vitamin D). Avoid locations with toxins, pollutants, mold, and all the things that can affect your nervous system and lead to a less-effective (“broken”) brain.
- Sleep well [00:34:00]. Sleep the time your brain consolidates short-term and long-term memory. People who suffer from insomnia, sleep apnea, or other sleep issues, fail to efficiently encode what they learned between sleep events. Additionally, significant non-memory-related problems also arise when proper sleep is disrupted. Think about your own life: What happens to decision making the next day? What happens to our ability to make the decisions to solve problems? How focused do you feel on a bad night’s sleep? How much energy do you have? How much brain fog do you have? Fix and hack your sleep. There are so many things you could do. Anything from blackout curtains, to grounding devices, to getting rid of the blue light, not touching your phone at night, and so on.
- Protect your brain. Jim grew up with learning challenges due to many traumatic head traumas resulting in brain injuries. There was an easy prevention for that—wear a helmet. Avoid extreme sports. Concussions cause lasting damage. While your brain is very resilient, it’s also very fragile.
- Always be connecting (ABC). Learning = creating new connections between something new and something you already know. New learning creates neurogenesis, neuroplasticity. The more you learn, the longer you’re going to live, the more fulfilling it’s going to be. Challenge your brain—that’s how you create new neural connections.
- Manage your stress. The 10th key to maximizing brain efficiency is managing your stress (environmental, emotional, physical, relationship, work, etc.). Most people don’t realize all the anxiety, the depression, the challenges they have from this environment, because it’s there all the time.
- Eat brain fuel.
- Kill ANTs (automatic negative thoughts).
- Play with nutrition supplements.
- Surround yourself with positive peers.
- Be in a clean space.
- Sleep well.
- Protect your brain.
- ABC (Always be connecting to new ideas)
- Manage your stress.
Jim Kwik is a memory expert.