1. Avoid blue light at night
Turn off the lights—and your electronic devices—before bed. Complete darkness is critical for sleep to help release melatonin. That includes avoiding light from electronic screens, such as smartphones and computers. A study published in the PNAS journal concluded that using electronic devices before bedtime “prolongs the time it takes to fall asleep, delays the circadian clock, suppresses levels of the sleep-promoting hormone melatonin, reduces the amount and delays the timing of REM sleep, and reduces alertness the following morning.” All of this can cause suboptimal brain function. One solution to disruption from blue light from screens is to use glasses designed to block blue light (available from TrueDark or BlueBlox).
2. Play sports or perform activities that produce precise movements
Playing sports where you have to produce precise movements towards dynamic targets, for example tennis, ping pong, golf, etc., can help improve mental focus and brain function! If you improve your ability in performing spatial type actions, it’s possible to have positive impact on cognition. Performing these activities a few times a week can make a positive impact on brain health!
3. Keep your expectations low
According to some research, When expectations are not met there is a dopamine surge which over time can adversely effect the brain.
When trying to achieve something difficult you have to set a high goal, but you should still keep your expectation low in trying to achieve that goal. Achieving the goal then would be more satisfying and improve positive brain flow! Like Shakespeare eloquently said “Expectation is the root of all heartache”!
4. Develop a growth mind-set
The growth mind-set is a very helpful brain hack. The growth mind-set emphasizes abundance and the possibility of change and growth. Progress has been shown to create more happiness. The growth mindset can enhance a persons ability to learn and retain information. Constantly trying to improve can set the brain up for success!
5. Feed your brain with Essential Fatty Acids
Just like a fancy car needs the right fuel, The Brain needs optimal fuel to maximize its performance! Our brains are powered and upgraded by fatty acids, particularly those Omega 3’s including DHA and EPA. Invest in high quality fats – coconut oil, Fish oil, Olive oil, almond butter, grass fed beef, flaxseed oil, Brazilian nuts, walnuts, and wild caught salmon. These healthy fats will give your brain the best supply of energy and maximize mental function!
6. Do important tasks when your brain is at its optimal performance
Give your highest performing time to your most demanding tasks. Schedule it and perform those difficult tasks at that time. If you're best at 6 am in the morning, then complete the most difficult tasks of the day then. There is certainly evidence that when the prefrontal cortex, the part of the brain that does a lot of rational decision making, is depleted in energy, your rationality and ability to make good decisions decreases. This would of course hinder performance. Don’t make the mistake of trying to send important emails or make work decisions when you’re tired or hungry. Maximize productivity at optimal times!
7. Stay on a consistent sleep schedule
Try going to sleep at roughly the same time every night to better regulate your circadian cycle. Keep in mind that night owls are more likely to develop diabetes, metabolic syndrome, cardiovascular problems and even muscle loss more than early risers, according to published research. This is true even if those who stay up late get the same amount of sleep. But if that’s not possible for you, still try to stay consistent with your bedtime.
8. Exercise Regularly
Physical activity may benefit your brain in a number of ways including enhanced memory and optimal mental function plus Improving blood flow to your brain, Reducing inflammation, and Lowering levels of stress hormones.
Exercise may provide direct physical benefits to the brain itself. Exercising can increase the thickness of your cerebral cortex and improve the integrity of your white matter. Exercise also promotes neuroplasticity, which is your brain’s ability to form new neural connections — which means you can learn better! One of the key places these changes take place is in the hippocampus, which is a very important area of the brain for memory. Go workout at least 3-4 times a week! Even a brisk walk can have numerous benefits!
9. Meditate
Meditation has a variety of neurological benefits, from changes in brain volume to decreasing activity in parts of the brain involved with stress. Meditation changes the structure of the brain and has been shown to increase the cortical thickness in the hippocampus, the part of the brain that controls learning and memory and plays an important role in emotion regulation.
10. Gratitude
The effects of gratitude or being thankful, when practiced daily, can have a natural anti-depressive effect! It produces a feeling of long-lasting happiness and contentment. When we express gratitude and receive the same, our brain releases dopamine and serotonin, the two key neurotransmitters responsible for many of our emotions. They make us feel good. They enhance our mood immediately and create a feeling of well being! By consciously practicing gratitude everyday, we can help these neural pathways to strengthen themselves and ultimately create a permanent grateful and positive nature within ourselves. This can lead to much better mental health short and long term!
11. Take NZT-48
This Golden pill is scientifically formulated for Optimal brain health. It contains a unique blend of nutrients designed to increase brain spark, mental focus and concentration, enhance memory, reduce brain fog, improve learning, enhance creativity, boost productivity, and protect the brain from decline! Key brain support nutrients like Alpha GPC, Theobromine, Gingko biloba, Phosphatidylserine, and Huperzine A power this supercharged formula! Just one pill a day can get you in the zone and take your brain power to a higher level!
