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www.MindfullyChange.com
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
Best way to contact me… [email protected]
A little bit about me…
Jonathan Jordan
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
www.MindfullyChange.com
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
www.MindfullyChange.com
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”
www.MindfullyChange.com
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
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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
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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…
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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
What is Mindfulness?
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Impact of Stress on the Brain
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Self-Direct Your Neuroplasticity…
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
7 Practices7 Practices
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Practice #1Have a Nutritious
Diet
“Your brain consumes 20-25% of all the oxygen, nutrients and energy
you consume”
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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
Food for Thought
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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
A Few Suggested Foods
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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
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Coffee Study Video Clip
True or False: Your Brain Can Multitask?
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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
Practice #2Focus Sequentially
Don’t Multi-Task, Do Multi-Sense
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Multitasking Video Clip
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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
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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
www.MindfullyChange.com
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!
www.MindfullyChange.com
Do Not Multi-Task, Do Multi-SenseI hear and I forget, I see and I remember, I do and I understand ~ Chinese proverb
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Practice #3
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
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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
www.MindfullyChange.com
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
www.MindfullyChange.com
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
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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
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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
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Practice #4Participate
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
www.MindfullyChange.com
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
Practice #5Sleep Well - And Long Enough
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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”
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Practice #6Challenge 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”
www.MindfullyChange.com
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”
Brain Exercises
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Practice #7Have an Optimistic,
Accepting & Flexible Attitude
“Attitude Changes Everything, Including Your Brain”
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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
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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…
So Keep an Upbeat Attitude…
“We Can’t Stop the Waves, But We Can Learn to Surf”
~ Jon Kabat Zinn
www.MindfullyChange.com
Quote from WebMD.comJune 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
www.MindfullyChange.com
Quick Recap
Practice #1 - Have a Nutritious Diet
Practice #2 - Focus Sequentially
Practice #3 - Be Physically Active
Practice #4 - Participate Socially
Practice #5 - Sleep Well
Practice #6 - Challenge Yourself Mentally
Practice #7 - Have an Optimistic, Accepting & Flexible Attitude
By making these 7 practices part
of your daily routine, you’re
taking steps to ensure that your
brain stays healthy and efficient
for a lifetime!
www.MindfullyChange.com
Presenter Contact Information
Phone: (321) 214-5824
Twitter: @MindfullyChange
E-mail: [email protected]
Company website: www.MindfullyChange.com
Book website: www.GreatlyImproveYourBrain.comPlease feel free to contact me with any follow up questions
Jonathan JordanBusiness & Executive Coach