7 Practices to Greatly Improve Your Brain

A little bit about me…

 Licensed Psychotherapist
 Former Executive with Fortune 500 Corporations
 Nationwide Speaker, Radio & TV Guest
 Member of the Society for Neuroscience
 Certified Business & Executive Coach
 Struggling Author
Jonathan Jordan
Best way to contact me…
Jonathan@MindfullyChange.com

www.MindfullyChange.com

Note: I delivered a version of this
presentation for the staff of the United
States Senate on Capitol Hill in March, 2011


Quick Overview of Things to
Come During This Presentation…
1. Simple but effect ways to improve your brain function –
including memory

2. Methods to train your brain to get more done, more quickly,
more accurately, and with less stress

3. Insight about how these practices can actually help you re-wire
your brain to improve not only how you work, but also how you
live and play


Improvements In Brain-Imaging
Technology Have Led to…

Incredible Breakthroughs in Neuroscience

“Recent research of the human brain has surprised the
neuroscience community by revealing that our brains
can change, and be improved, at any age in our life
cycle”

Neuroplasticity…
in Plain English

 Neuroplasticity is the changing of neurons, the organization of
their networks, and their function via thinking, learning and
activities

 Neuroplasticity occurs in the brain:
 At the beginning of life: when the immature brain organizes
itself.

 In case of brain injury: to compensate for lost functions or
maximize remaining functions.

 Through adulthood: whenever something new is learned
and memorized

Self-Directed Neuroplasticity
(a phrase coined by Jeffrey Schwartz)

As the remodeling of our brain takes place, we have two choices.
We can let them just happen, or we can awaken "our faculties,"
direct the changes, and turn neuroplasticity into self-directed
neuroplasticity

When our brains are engaging in neuroplasticity without our
knowledge, direction, or awareness, our brains are changing
accidentally. When we are employing self-directed neuroplasticity,
we are changing our brains on purpose

Accidental and on purpose are two very different ways of being
in the world, and only one allows for autonomy and maximum
performance


Self-Directed Neuroplasticity,
Cont…

This book (The Mind &
The Brain) describes the
basic mechanics of self-
directed neuroplasticity in
quantum physics, and
reveals its connections
with the ancient practice
of mindfulness…


What is Mindfulness?

Mindfulness is…
Being Aware of, and Accepting, Your Thoughts,
Feelings, and Circumstances…

Without Judgment, Reaction or Distraction (and without
expectation)

Usually initially involves focusing on your breathing…stop, breath,
relax

When we focus on our immediate sensory input, we’re pulled into
the PRESENT…when we are mentally in the present we cannot
regret the past and fear the future, which greatly reduces stress


Impact of Stress on the Brain


Self-Direct Your Neuroplasticity…

7 Practices

 By developing these 7 simple Practices, no matter what your
age, you can help ensure that your brain remains healthy and
operating with improved efficiency for the rest of your life

 Build brain resilience and cognitive reserve
 The practices are listed in order of importance - with the 7th
practice being the most valuable


Practice #1

Have a Nutritious Diet

“Your brain consumes 20-25% of all the oxygen,
nutrients and energy you consume”


Food for Thought

The Brain can only function at its best when it has enough energy
and nutrition to process information

A study conducted by Harvard Medical School researchers, on a
group of over 13,000 women over the age of 70, found a direct link
between cognitive brain function and the amount of green vegetables
consumed, with those women eating the most vegetables having the
greatest mental agility

Ideally, reduce calories per day to at least 2,400 for a woman and
2,600 a day for a man (Obesity is a risk factor for Alzheimer’s)

 Eat colorful fruits and vegetables high in antioxidants
 Natural vitamin E, vitamin C, B (B6, B12) folic acid
 Omega-3 fatty acids
 Avoid refined carbohydrates and saturated fats


A Few Suggested Foods

 Wild salmon is not only an incredible food for brain health, it
qualifies as incredible across virtually every other health standard
as well and is clearly one of the healthiest foods that one can eat

 Cacao bean, minimally processed (not chocolate) usually in
powder form

 Acai Berries and/or Blueberries
 Regular coffee consumption has been shown to actually reduce
the risk of mental decline


Study: Coffee Could Prevent
or Delay Alzheimer's
 The study was led by University of South Florida researchers,
and took place in Tampa and in Miami

 Researchers found that in adults over age 65, those with
higher levels of caffeine in their blood avoided the onset of
Alzheimer's in the two to four years they were monitored

Study published June 5, 2012 in the
Journal of Alzheimer's Disease


Coffee Study Video Clip


True or False:
Your Brain Can Multitask?

Practice #2
Focus Sequentially
Don’t Multi-Task, Do Multi-Sense

 Studies show that a person who is attempting to multitask:
 Takes up to 50 percent longer to accomplish a task and
 Makes up to 50 percent more mistakes
 Therefore, a person working sequentially is up to 50% faster and
50% more accurate!

Source: John Medina, author of Brain Rules


Multitasking Video Clip


Your Brain Cannot Truly Multitask
 The human brain is unable to consciously pay full attention
to two tasks at the same time

 We can do simple tasks like walking and talking at the same
time, but when it comes to true multitasking (consciously
using your prefrontal cortex), your brain just can’t do it


If Not Multitasking, What Should I Do?
Organize and prioritize your tasks in advance

If possible, vary the sort of tasks you work on throughout the
day – your brain functions better when it has variety

Schedule times during the day when you will check your e-mail
and voicemail – and be strict about only checking it during those
designated times

Create interruption-free time zones during the day to work on
selected tasks – Turn of your e-mail notification, phone ringer, IM
program, etc. – distractions that can waste your time and give you
an illusion of being productive and important


If Not Multitasking, What Should I Do?
Cont…

Focus on one task at a time, complete it, then focus on the next
task and repeat the process

Take “brain breaks” about once an hour. For example, stand up,
stretch, and take a few slow deep breaths. Your brain will function
better with movement and more oxygen

Perform the above actions for at least a week then check to see
whether you are more productive and accurate in your work than
when you “multitasked” – you will be!


Do Not Multi-Task, Do Multi-Sense
I hear and I forget, I see and I remember, I do and I understand ~ Chinese proverb


Practice #3

Be Physically Active

 A 5-year study at Quebec’s Laval University found:
 People who engaged in moderate exercise three times per
week maintained more cognitive brain function than inactive
people

 People who were inactive were two times more likely to
develop Alzheimer’s disease than those who engaged in
moderate exercise 3 times per week

 Moderate exercise appears to promote neurogenesis


Be Physically Active
Cont…
 You don’t need to be overly athletic for your brain to benefit
 Studies show that 20 to 30 minutes of moderate exercise, like
walking, three times a week is all you need to confer a wealth
of benefits to your brain

 In addition, such simple changes in lifestyle as taking the
stairs at work, instead of the elevator, can help your brain stay
healthy


Motion Impacts Emotion

“There appears to be an interconnectivity of the brain
areas that control movement, emotion and thinking.
Doing activities that involve a number of these areas
fully engages the effort-driven-rewards circuit of the
brain and lifts depression and elevates mood”

~ Kelly Lambert, author of Lifting Depression: A Neuroscientist’s
Hands-on Approach to Activating Your Brain’s Healing Power


How to Quickly Boost Your Brain to Give
You A Powerful Surge of Confidence When
You Most Need It
 In a recent study by Harvard Business School, researchers
physically “posed” participants into one of two sets of poses,
high- and low-power.

 High-power poses involved stretching out to take up more
space, and opening the arms/legs

 Low-power poses involved contractive positions with closed
limbs.

 The two groups showed neuroendocrine, psychological and
behavioral differences consistent with their positions


Cont…

 Blood analysis of high-power posers showed a number of
positive neuroendocrine changes – e.g., cortisol levels
decreased by 19 percent

 The low-power posers experienced an opposite
neuroendocrine reponse – e.g., cortisol levels increased

 High-power posers experienced feelings of “being in charge”
while low-power poses reported a drop in confidence

 Simply holding one’s body in expansive poses for as little as
two minutes can give us a significant surge of confidence


A Power Pose To Quickly Boost Your
Brain

“These poses actually make you feel more powerful”
Says study coauthor Amy J.C. Cuddy, an assistant professor at
Harvard Business School

Practice #4

Participate Socially

 A recent study about social participation and brain health conducted by
the Johns Hopkins Bloomberg School of Public Health found:

 Social connections increase brain connections. Improvements in
cognitive function are strongly connected to brain-stimulating
socialization

 Staying socially active throughout life can help to maintain normal
brain function and put off the onset of dementia

 Engaging in activities with friends and family, especially those that
require both physical and mental activity, can help to improve brain
function and memory for years to come


Practice #5
Sleep Well - And Long Enough
 A sleep-deprived brain works harder, but accomplishes less
 If you've been awake for 17 hours straight your performance is
equivalent to having a blood alcohol-level of 0.05%

 That's the legal blood alcohol limit for driving in many countries
 Getting only 5 hours or less sleep is the equivalent of being drunk
 Studies in Canada revealed that when clocks were set back an hour in
the Autumn, there was a dramatic fall in the number of road accidents

Source: Audra Starkey author of The Healthy Shift Worker


The Power of a Nap

“A 2002 Harvard University study shows people’s
motor skills and their ability to learn improves by
20% just by taking a short afternoon nap”


Practice #6
Challenge Yourself Mentally

“When you learn new things, or even think new
thoughts, your brain restructures itself. The more you
exercise your brain, the better it performs. Brain imaging
scans actually show proof of this: your brain physically
changes once you begin learning and doing new things”


Brain Exercises
 Do things differently - e.g., brush your teeth with your other hand
 Make your brain work to find answers - e.g., puzzles, Sudoku
 Activate your whole brain - use as many senses as possible
 Use your senses to really pay attention to your environment

“To really super charge your brain, take a class in a new
language, or in computer programming, or practice
learning a musical instrument. The improvements to your
brain’s functioning could well be enormous”


Practice #7
Have an Optimistic,
Accepting & Flexible Attitude

“Attitude Changes Everything, Including Your Brain”


Stress is the #1 Reason Brains Under Perform
 Neuroscience studies show that a relaxed person with a
positive attitude deals with stressors – and even brain
disorders - much better than a tense person with a negative
attitude

 Brain scans prove that laughter is a great stress reducer. If
you are having difficulty changing your attitude, engage in
activities that make you laugh


So Keep an Upbeat Attitude…
 Surround yourself with positive people who help you reinforce
this attitude

 Accept what you have, let go of anger and resentment
 Relax and enjoy life, laugh often…Focus away from perceived
threats and toward joy and optimism

 Practice mindfulness…

“We Can’t Stop the Waves, But We Can Learn to Surf”
~ Jon Kabat Zinn


Quote from WebMD.com
June 9, 2012
Studies find that the following are linked to lower odds of
developing Alzheimer’s:

Eating a healthy diet
Engaging in exercise on a regular basis,
Staying socially active
Keeping your mind engaged with games and puzzles
Studies also suggest that “these same lifestyle changes may
reduce the progression of symptoms for people who already
have Alzheimer’s disease”

Source:
James E. Galvin, MD, MPH,
Professor of Neurology and Psychiatry,
New York University's Langone Medical Center


Quick Recap

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 Practice #1 - Have a Nutritious Diet mak
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 Practice #2 - Focus Sequentially step daily r se 7 p
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stay s to en utine, actices
s he s yo p
 Practice #3 - Be Physically Active alth ure tha u’re ta art of
y an t k
lifet d ef your b ing
 Practice #4 - Participate Socially ime ficient rain
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 Practice #5 - Sleep Well
 Practice #6 - Challenge Yourself Mentally
 Practice #7 - Have an Optimistic, Accepting & Flexible Attitude


Presenter Contact Information

Jonathan Jordan
Business & Executive Coach

Phone: (321) 214-5824

Twitter: @MindfullyChange

E-mail: Jonathan@MindfullyChange.com

Company website: www.MindfullyChange.com

Book website: www.GreatlyImproveYourBrain.com
Please feel free to contact me with any follow up questions


7 Practices to Greatly Improve Your Brain

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