Hack Your Brain Enhance Your Mind

7/23/2019 Hack Your Brain Enhance Your Mind

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Copyright © 2013 Nick Papademetriou All Rights Reserved. www.MindHackerBlog.com

Hack Your Brain, Enhance Your Mind

100+ Proven and Simple Ways To Optimize Cognitive Function

By Nick Papademetriou

www.MindHackerBlog.com




Table of ContentsTable of Contents ................................................................................................ 3

Chapter 1: Introduction ...................................................................................... 8

Chapter 2: The Power of Brain Foods ............................................................... 9

Tip #1: Water ..................................................................................................... 9

Tip #2: Leafy Green Vegetables ........................................................................ 9

Tip #3: Healthy Fish ........................................................................................ 10

Tip #4: Avoid Fish High In Mercury ................................................................. 10

Tip #5: Berries ................................................................................................. 11

Tip #6: Nuts and Seeds ................................................................................... 11

Tip #7: Beans .................................................................................................. 12

Tip #8: Whole Grains ....................................................................................... 13

Tip #9: Avocados ............................................................................................. 14

Tip #10: Organic Eggs (Whites and Yolks) ...................................................... 14

Tip #11: Freshly Brewed Tea .......................................................................... 14

Tip #12: Dark Chocolate .................................................................................. 15

Tip #13: Red Wine ........................................................................................... 15

Tip #14: Pomegranates (Fruit or Juice) ........................................................... 15

Tip #15: Herbs and Spices .............................................................................. 16

Tip #16: Top Herbs and Spices To Prevent Dementia ................................... 16

Tip #17: Top Herbs and Spices For A Calming Effect ..................................... 17

Tip #18: Top Herbs and Spices To Alleviate Depression ................................ 17

Tip #19: Avoid Fructose .................................................................................. 17

Tip #20: Avoid Trans Fat ................................................................................. 18




Tip #21: Top 10 Foods For Boosting Memory ................................................. 18

Tip #22: Top 10 Foods For Improving Focus and Concentration .................... 19

Tip #23: Top 10 Foods For Relieving Depression, Anxiety, and Stress .......... 19

Tip #24: Top 10 Foods For Better Sleep ......................................................... 20

Chapter 3: The Power of Nootropics (Smart Drugs) ...................................... 21

Tip #25: 5-HTP ................................................................................................ 21

Tip #26: Adrafinil ............................................................................................. 21

Tip #27: Racetams .......................................................................................... 22

Tip #28: Ashwagandha .................................................................................... 23

Tip #29: Bacopa Monnieri ............................................................................... 23

Tip #30: Caffeine ............................................................................................. 23

Tip #31: Acetylcholine ..................................................................................... 24

Tip #32: Creatine ............................................................................................. 24

Tip #33: DMAE ................................................................................................ 24

Tip #34: Fish Oil .............................................................................................. 25

Tip #35: Vitamin D3 ......................................................................................... 25

Tip #36: DHEA ................................................................................................ 26

Tip #37: GABA ................................................................................................ 26

Tip #38: Ginseng ............................................................................................. 26

Tip #39: Ginko Biloba ...................................................................................... 27

Tip #40: Huperzine A ....................................................................................... 27

Tip #41: Magnesium ........................................................................................ 28

Tip #42: Melatonin ........................................................................................... 28

Tip #43: Picamilon ........................................................................................... 29

Tip #44: Pyritinol .............................................................................................. 29




Tip #45: Rhodiola Rosea ................................................................................ 29

Tip #46: St. John’s Wort .................................................................................. 30

Tip #47: Sulbutiamine ...................................................................................... 30

Tip #48: Theanine ........................................................................................... 30

Tip #49: Tyrosine ............................................................................................. 31

Tip #50: Vinpocetine ........................................................................................ 31

Tip #51: B-Vitamins ......................................................................................... 31

Tip #52: SAM-e ............................................................................................... 32

Tip #53: Iodine................................................................................................. 32

Chapter 4: The Power of Scents ...................................................................... 33

Tip #54: Vanilla ................................................................................................ 33

Tip #55: Peppermint ........................................................................................ 34

Tip #56: Lavender or Jasmine ......................................................................... 34

Tip #57: Chocolate or Coffee .......................................................................... 35

Tip #58: Top Scents For Relieving Anxiety ..................................................... 35

Tip #59: Top Scents To Reduce Depression ................................................... 36

Tip #60: Top Scents To End Insomnia ............................................................ 36

Tip #61: Top Scents For Overcoming Mental Fatigue ..................................... 37

Tip #62: Top Scents For Reducing Stress ....................................................... 37

Tip #63: Top Scents For Boosting Memory and Concentration ....................... 37

Chapter 5: How To Improve Memory ............................................................... 38

Tip #64: Mnemonic Devices ............................................................................ 38

Tip #65: Image Mnemonic ............................................................................... 38

Tip #66: Method of Loci Mnemonic ................................................................. 38

Tip #67: Acronym Mnemonic ........................................................................... 39




Tip #68: Acrostic Mnemonic ............................................................................ 39

Tip #69: Ode or Rhyme Mnemonic .................................................................. 39

Tip #70: Chunking ........................................................................................... 40

Tip #71: Attention ............................................................................................ 40

Tip #72: Relate Information To Multiple Senses .............................................. 40

Tip #73: Connect New Information To Existing Knowledge ............................. 41

Tip #74: Repetition .......................................................................................... 41

Tip #75: How To Remember Names ............................................................... 41

Chapter 6: How To Improve Focus and Concentration ................................. 43

Tip #76: Clear Goals ....................................................................................... 43

Tip #77: One-Hour Time Blocks ...................................................................... 44

Tip #78: Minimize Distractions......................................................................... 44

Tip #79: Regular Breaks .................................................................................. 45

Tip #80: Information Diet ................................................................................. 45

Tip #81: Comfortable Work Environment ........................................................ 46

Chapter 7: How To Increase Reading Speeding and Comprehension ......... 47

Tip #82: Define Purpose .................................................................................. 47

Tip #83: Preview .............................................................................................. 48

Tip #84: Pre-Reading Questions ..................................................................... 48

Tip #85: Do Not Vocalize or Sub-Vocalize ...................................................... 49

Tip #86: Cluster Words .................................................................................... 49

Tip #87: Skimming ........................................................................................... 50

Chapter 8: Enhancing Creativity ...................................................................... 51

Tip #88: Read .................................................................................................. 51

Tip #89: Confidence ........................................................................................ 51




Tip #90: Takes Risks ....................................................................................... 52

Tip #91: Keep A Journal .................................................................................. 52

Tip #92: Relaxed State of Mind ....................................................................... 52

Tip #93: Long Breaks ...................................................................................... 53

Tip #94: Mindstorming ..................................................................................... 53

Tip #95: Brainstorming .................................................................................... 53

Tip #96: Think In Opposites ............................................................................ 54

Tip #97: Solitude ............................................................................................. 54

Tip #98: New Combinations ............................................................................ 55

Tip #99: Draw, Color, or Paint ......................................................................... 55

Chapter 9: How To Strengthen Multiple Aspects of Cognition ..................... 56

Tip #100: Exercise Regularly .......................................................................... 56

Tip #101: Daily Meditation Practice ................................................................. 57

Tip #102: Brainwave Entrainment ................................................................... 58

Tip #103: Neuo-Linguistic Programming ......................................................... 59

Tip #104: Integral Theory ................................................................................ 59

Tip #105: Classical Music ................................................................................ 60

Tip #106: Play A Musical Instrument ............................................................... 61

Tip #107: Get Better Sleep .............................................................................. 61

Tip #108: Laugh .............................................................................................. 62

Tip #109: Healthy Relationships ...................................................................... 62

Tip #110: Nature .............................................................................................. 63

Tip #111: Brain Games and Puzzles ............................................................... 64

Tip #112: Sex .................................................................................................. 64




Chapter 1: IntroductionIn the past, it was commonly believed that our brains were fixed, and that wewere essentially “stuck” with the number of neurons and neural connections weinherited from birth. Modern research has proven, however, that throughout ourlifetimes our brains actually never stop changing.

The term used to describe this concept is “neuroplasticity”. Through learning, ourbrains have the incredible ability to make incremental changes that, whileseemingly small, can actually become quite significant over the course of severalmonths or years.

In this ebook, I cover over 100 tips for reorganizing our brains in a way thatenhances multiple aspects of cognition. Most of these tips have a respectableamount of science to back them up. The purpose of this ebook, however, isn’t to

delve too deeply into any one topic.

Instead, it’s intended to be a starting point for those interested in learning abouthow to enhance their brains/minds, as well as a wonderful refresher for thosewho have already studied this topic in the past.

As a result, each tip is stripped down to the bare essentials of:

(1) What it is(2) What the benefits are(3) How to get started

I’ve organized the ebook around the following categories:

(1) Brain Foods(2) Nootropics (Smart Drugs)(3) Scents(4) Memory(5) Focus and Concentration(6) Reading Speed and Comprehension(7) Creativity(8) Other Ways to Enhance Multiple Aspects of Cognition

Thank you for your interest in this eBook. If you ever have any questions orcomments, I would love to hear from you.

You can reach me at: [email protected]




Chapter 2: The Power of Brain FoodsThe first, and arguably one of the most important, things we can do to optimizeour brains and minds is to eat the “right” foods and avoid eating the “wrong”ones. Over the past few decades hundreds of scientific studies have linkedone’s mental health and cognitive abilities to the quality of their diet.

In this chapter, I will present some of the healthiest brain foods according to thatresearch.

TIP #1: Water

“Water is the driving force in nature.” ~Leonardo da Vinci

Staying hydrated is very important to brain health. In order to function at optimallevels, brain cells need to maintain a healthy balance between water and otherimportant elements. Without a sufficient intake of water, this balance isdisrupted, and our brain cells begin functioning less efficiently.

In fact, research has demonstrated that the following problems arise when we donot drink enough water:

(1) A decrease in concentration(2) An impairment of short-term and long-term memory(3) A reduction in our ability to perform mental tasks

The standard recommendation is to eight, 8-oz cups a day. This amount mayvary by one or two cups depending factors such as our age, gender, weight, diet,and activity level.

TIP #2: Leafy Green Vegetables

Leafy green vegetables are an excellent category of brain foods because theyhave so many health benefits. Here are two of their biggest benefits to brainhealth:

First, they are high in vitamins and minerals such as B6, B12, and folate, whichare great for boosting memory and preventing diseases like Alzheimer’s.Second, they are very high in iron, which helps prevent mental activity fromslowing down.

The ten best leafy green vegetables to eat are as follows:

(1) Kale




(2) Collards(3) Turnip greens(4) Swish chard(5) Spinach(6) Mustard greens

(7) Broccoli(8) Romaine lettuce(9) Cabbage

(10) Iceberg lettuce

The right amount of leafy green vegetables we should eat each day variesbetween 1 ½ to 4 cups, depending on our age, gender, weight, and activity level.

TIP #3: Healthy Fish

Healthy fish have many different overall health benefits. By “healthy” fish,

especially with respect to the brain, I mean the species that are the highest inOmega-3 fatty acids, and the lowest in mercury content (see TIP #4).

Omega-3’s, in addition to reducing heart problems, help the brain functionoptimally in two ways. First, they cover neurons with healthy fat. This allowsthem to move more easily throughout the brain. Second, Omega-3’s providemore oxygen to brain. Both of these actions result in:

(1) An increase in the retention of new information(2) An improvement in memory(3) A reduction of the symptoms associated with depression

(4) The prevention of Alzheimer’s disease

To experience all these benefits and more, it’s best to eat healthy fish once ortwice a week. The ones that are the highest in Omega-3 fatty acids are thefollowing cold-water species:

(1) Wild salmon(2) Sardines(3) Herring(4) Oysters(5) Anchovies(6) Trout(7) Mackerel (both the Atlantic and Chub varieties)

TIP #4: Avoid Fish High In Mercury

Mercury is a heavy metal contaminant found in certain species of fish. Ingestinghigh levels of it can negatively affect our health in many different ways. With




respect to the brain, mercury poisoning can drastically impair one’s vision,hearing, speech, and coordination.

The species of fish with the highest levels of mercury, and therefore the ones thatshould definitely be avoided are as follows:

(1) King Mackerel(2) Tuna (both the Bigeye and Ahi varieties)(3) Tilefish(4) Shark(5) Swordfish(6) Marlin(7) Orange Roughy

All other fish that don’t fall into this category or the healthy category in TIP #3should be eaten sparingly, such as no more than once or twice a month.

TIP #5: Berries

Berries are loaded with antioxidants, vitamins, minerals, and fiber. Some of theirtop benefits to the brain include:

(1) Increasing one’s capacity for learning(2) Improving motor skills(3) Delaying, and in some cases, reversing the effects of aging(4) Enhancing one’s short-term and long-term memory

Here is a list of some of the healthiest berries:

(1) Blueberries(2) Strawberries(3) Raspberries(4) Cherries(5) Blackberries(6) Goji berries(7) Acai berries(8) Bilberries(9) Cranberries

The right amount of berries we should eat each day varies between 1 and 2 ½cups, depending on our age, gender, weight, and activity level.

TIP #6: Nuts and Seeds

Nuts and seeds are loaded with some of the healthiest nutrients for the brain,including:




(1) Omega-3 fatty acids(2) Folate(3) Vitamin E(4) Vitamin B6

(5) Thiamine(6) Magnesium

These nutrients combined provide the following benefits:

(1) Clearer and quicker thinking(2) Increased memory(3) Happier and more positive mindset(4) Improved overall cognitive functioning(5) Reduced effects of cognitive decline as we age

Most nuts and seeds have all or the majority of the nutrients, and thereforebenefits, listed above. Nonetheless, here is a list of some of the very best:

(1) Almonds(2) Walnuts(3) Cashews(4) Brazil nuts(5) Hazelnuts(6) Pecans(7) Macadamias(8) Pistachios(9) Peanuts (technically legumes, not nuts)

(10) Sunflower seeds(11) Flax seed(12) Sesame seeds(13) Various raw nut butters (Almond, Peanut, Tahini)

Try to eat one or more of these regularly for a combined total of about one ounceper day. Also, try to find nuts and seeds that are raw instead of roasted becauseresearch indicates that some of the nutrients are lost through the roastingprocess.

TIP #7: BeansBeans are another excellent type of brain food. They are high in:

(1) Fiber(2) Vitamins(3) Minerals(4) Protein




Nearly 20% of our carbohydrate intake is used by our brains. Beans are anespecially important type of carbohydrate to the brain because of their slow-digesting nature. As a result, they releases glucose to the brain in a slow andsteady way, and therefore, provide it with a sustained level of energy for most ofthe day.

Some of the healthiest beans to eat are:

(1) Black beans(2) Black-eyed peas(3) Kidney beans(4) Fava beans(5) Garbanzo beans(6) Lentils (technically legumes, not beans)(7) Lima beans(8) Navy beans(9) Pinto beans

(10) White beans(11) Split peas (technically legumes, not beans)

To regularly experience the brain boosting benefits of beans, we don’t need toeat much more than about 1 cup each day.

TIP #8: Whole Grains

In addition to reducing one’s risk for heart disease, whole grains are also anexcellent brain food. First, they are high in folate and fiber, both of which help to

increase blood flow to the brain. This results in an improvement in the qualityand quantity of brain function. Second, whole grain foods contain thiamine, a B-Complex vitamin that helps to improve memory.

Some of the very best whole grains to eat are as follows:

(1) Oatmeal(2) Whole-grain breads(3) Brown rice(4) Wheat germ (technically not a whole grain)(5) Barley(6) Quinoa(7) Wheat bran

Eating between 4 to 6 servings a day is all that’s necessary to experience thebrain boosting benefits of whole grains.




TIP #9: Avocados

Often overlooked, avocados are super healthy for our brains. They contain ahigh amount of healthy, unsaturated fat that increases blood flow to the brain.They also help in lowering blood pressure. Both of these actions lead to an

improvement in cognitive functioning and an overall healthy brain.

In order to receive the full benefits of this brain boosting fruit, eat about ¼ to ½ ofan average avocado each day.

TIP #10: Organic Eggs (Whites and Yolks)

Eggs are another great food for our brains. It is best to eat the entire eggbecause almost 90% of the nutrition in inside the yolk, including:

(1) Calcium(2) Iron(3) Lutein(4) Zinc(5) A, E, and B vitamins (including B12)(6) Omega fatty acids(7) Lecithin(8) Choline

Vitamin B12 helps prevent brain shrinkage, which is an important way to fightagainst developing Alzheimer’s disease and other forms of dementia as we age.Choline and omega fatty acids help to improve overall mental acuity and

memory.

Also, studies show that organic eggs are much better than regular store brandeggs in the following ways:

(1) They have triple the amount of healthy fats(2) They have a more balanced Omega 3 to Omega 6 fatty acid ratio(3) They have 40% more Vitamin A(4) They have 100% more Vitamin E

To experience the benefits of whole organic eggs, eat 1 or more each day.

TIP #11: Freshly Brewed Tea

In addition to many other health benefits, drinking freshly brewed tea canenhance your memory, focus, and overall well-being. This is due to the fact thattea is loaded with catechins. These are a type of antioxidant that increasesblood flow to the brain and helps to keep us mentally sharp, fresh, and relaxed.




The healthiest teas to drink are:

(1) Green(2) Black(3) White

(4) Oolong

To experience the full benefits of drinking tea, drink 3 or more cups a day. Also,avoid bottled teas and powdered teas because the majority do not have thesame degree of brain boosting power.

TIP #12: Dark Chocolate

Dark chocolate is a powerful super food with many general health benefits inaddition to its brain boosting effects. The main ingredient in dark chocolate iscocoa, which is loaded with an antioxidant called flavonols. Studies show

flavonols, along with caffeine and other ingredients, are responsible forenhancing focus, concentration, and well-being.

To experience the full benefits of eating dark chocolate, first, make sure you findbrands that have 72% cacao content or higher. Second, make sure the total fatcontent is greater than or equal to the carbohydrate content. This ensures thatthe dark chocolate won’t be loaded with artificially added sugars and otherunhealthy additives.

Lastly, do not eat much more than about 1 oz each day. As healthy as darkchocolate is, more isn’t necessarily better.

TIP #13: Red Wine

Red wine has multiple health benefits, one of which is an ability to keep ourminds sharp. This happens due to a compound in red wine called resveratrol.Studies show that resveratrol helps to prevent the formation of beta-amyloidprotein in the brain. This reduces our risk of developing Alzheimer’s and otherforms of dementia as we age.

Like dark chocolate, this is another super food that can easily be overdone. Donot drink more than 1 to 2 glasses (6-oz each) a day.

TIP #14: Pomegranates (Fruit or Juice)

Pomegranates are extremely high in antioxidants, which protect the brain fromfree radical damage. Without protection from free radical damage, the speedwith which our brains age and mental faculties decline will drastically increase.




Therefore, eating pomegranates help keeps our brains younger and sharper for amuch longer time period.

The easiest way to consume a pomegranate is by drinking its juice. Just becareful not to buy brands that add too much sugar. Eating the fruit itself is just as

healthy, but a bit less convenient due to all of its tiny seeds.Either way, to benefit the most from consuming pomegranates, eat one fruit ordrink 2 to 4 ounces of the juice each day.

TIP #15: Herbs and Spices

Herbs and spices are not only a great way to add flavor to our meals, but theyare also extremely healthy too. In fact, they actually contain higher levels ofantioxidants than most fruits and vegetables when compared on a weight-to-weight basis.

For example, certain super spices like turmeric, ginger, cloves, and cinnamoncan have as much as 50 times the potency as blueberries. Such high levels ofantioxidants provide a wide range of overall health benefits. Below is a list of theones that improve certain aspects of cognitive function.

The most potent herbs and spices with the most wide-ranging health benefits,including strengthening overall brain health:

(1) Basil(2) Garlic(3) Cinnamon(4) Cloves(5) Turmeric(6) Thyme(7) Ginger(8) Oregano(9) Cumin

(10) Cayenne pepper(11) Rosemary

TIP #16: Top Herbs and Spices To Prevent

DementiaHerbs and spices that help fight dementia:

(1) Turmeric(2) Sage(3) Cumin




(4) Saffron

TIP #17: Top Herbs and Spices For ACalming Effect

Herbs and spices that have a soothing, calming effect on mood:

(1) Nutmeg(2) Bay leaves(3) Lemon grass(4) Saffron

TIP #18: Top Herbs and Spices To AlleviateDepression

Herbs and spices that help alleviate depression:

(1) Allspice(2) Rosemary(3) Coriander(4) Cayenne pepper(5) Black pepper(6) Saffron

TIP #19: Avoid Fructose

Recent studies have shown that a long term diet that’s high in fructose damagesour memory and learning abilities. Such a diet also has many other negativehealth consequences to our bodies that are beyond the scope of this book.

Fructose and/or high fructose corn syrup can be found in many processed foodssuch as:

(1) Sodas(2) Ice cream(3) Sweetened juices

(4) Cakes(5) Candies(6) Cookies(7) Store-bought salad dressings(8) Breads(9) Cereals

(10) Ketchup, Barbeque sauce, Mayo, and other unhealthy condiments(11) Most sports drinks




Instead of completely avoiding all of these types of foods, some can actually bereplaced with much healthier alternatives, such as:

(1) Homemade salad dressings from olive oil, vinegar, and spices(2) Mustard, Salsa, Pesto, Hummus, Guacamole, and Hot sauce

(3) Unsweetened iced tea and/or juices(4) Stevia, a natural, non-caloric sweetener for iced tea and/or juices(5) Lemons or limes to flavor tea and juice

TIP #20: Avoid Trans Fat

Trans fats are man-made, hydrogenated oils that can be mainly found in thefollowing foods:

(1) Processed foods(2) Junk foods

(3) Fast foods(4) Deep fried foods(5) Margarine(6) Baking shortenings

Trans fats are made by adding hydrogen to vegetable oil. The process involvesusing harsh chemical solvents, high heat, pressure, and a metal catalyst; all ofwhich are then deodorized and bleached.

Once consumed, trans fats are extremely inflammatory inside your body. Thisinflammation eventually leads to healthy problems such as:

(1) Alzheimer’s disease and other forms of dementia(2) Major depressive disorder(3) Heart disease(4) Obesity(5) Diabetes(6) Cancer(7) Infertility(8) Liver dysfunction

As the hard science continues to mount on just how dangerous trans fats are, it’sonly a matter of time until they become banned from use. In fact, this is alreadystarting to happen in some parts of the world. In the meantime though, it’s bestto drastically reduce your intake of these deadly, man-made, hydrogenated oils.

TIP #21: Top 10 Foods For Boosting Memory

Here is a list of the top 10 best foods for maintaining and improving memory:




(1) Blueberries(2) Eggs(3) Almonds and the other nuts from TIP #6(4) Broccoli(5) The healthy fish listed in TIP #3

(6) Tomatoes(7) Red grapes(8) Spinach(9) Apples

(10) Turmeric

TIP #22: Top 10 Foods For Improving Focusand Concentration

Here is a list of the top 10 best foods for Improving Focus and Concentration:

(1) Walnuts and the other nuts from TIP #6(2) Salmon and the other healthy fish listed in TIP #3(3) Wheat bran and the other whole grains from TIP #8(4) Spinach and the other leafy greens from TIP #2(5) Eggs(6) Dark chocolate(7) Citrus fruits(8) Blueberries(9) The healthy beans from TIP #7

(10) Radishes

TIP #23: Top 10 Foods For RelievingDepression, Anxiety, & Stress

Here is a list of the top 10 best foods alleviating depression, anxiety, and stress:

(1) Oatmeal and the other whole grains from TIP #8(2) Salmon and the other fish from TIP #2(3) Dark Chocolate(4) Green tea and the other teas from TIP #11

(5) Walnuts and the other nuts from TIP #6(6) Turkey(7) Grass fed beef(8) Blueberries(9) Garlic

(10) Cabbage and the other leafy greens from TIP #2




TIP #24: Top 10 Foods For Better Sleep

Below is a list of the top 10 foods that help us fall asleep faster and achieve adeep, restful sleep each night. Some foods are best to eat shortly before bed,while others should be eaten throughout the day.

(1) Oatmeal and the other whole grains from TIP #8 (throughout the day)(2) Bananas (throughout the day)(3) Warm milk (shortly before bed)(4) Chamomile Tea (shortly before bed)(5) Cottage cheese (shortly before bed)(6) Cherries (throughout the day)(7) Almonds (throughout the day)(8) Jasmine rice (throughout the day)(9) Eggs (throughout the day)

(10) Yogurt (shortly before bed)




Chapter 3: The Power of Nootropics(Smart Drugs)Nootropics (or “Smart Drugs”) are chemical substances such as drugs,supplements, and nutraceuticals that improve one or more cognitive functions.

This section will serve only as an introduction to this topic. All the nootropicsdiscussed here are 100% legal to purchase and consume as of this writing.Before you begin experimenting with any of these however, be sure to do yourown research.

TIP #25: 5-Hydroxytryptophan (5-HTP)

5-Hydroxytryptophan (5-HTP) is a naturally occurring amino acid that is theimmediate precursor to serotonin. Serotonin plays an important role in theregulation of mood, appetite, body temperature, and the secretion of varioushormones.

5-HTP is commonly sold in the United States, United Kingdom, and Canada asan over-the-counter dietary supplement. It’s typically used to:

(1) Regulate mood for those with symptoms of depression and/or anxiety(2) Control appetite for those looking to supplement their weight loss diets(3) Help those with insomnia fall asleep

The typical dosage is about 100mg, two to three times a day.

Tip #26: Adrafinil

Adrafinil is a stimulant that works by activating the central nervous system. Thebenefits of taking it include:

(1) Enhanced focus and concentration for long periods of time(2) Wakefulness for those with narcolepsy(3) Improved mood and increased well-being

It was approved for use in Europe. In the United States, adrafinil is neitherconsidered a controlled substance, nor is it regulated by the Food and DrugAdministration (FDA). Therefore, it’s safe to take without a prescription.

This is not a nootropic that should be taken every day as it is easy to develop atolerance. The typical dosage is between 300mg and 600mg when needed.




TIP #27: Racetams

The Racetams are chemical derivatives of GABA, and some of the most heavilystudies nootropics. They have been shown to enhance multiple aspects ofcognition without creating an overexcited, hyper feeling. The main benefits

include an increase in:

(1) Focus(2) Memory(3) Productivity(4) Energy(5) Speech fluidity(6) Mood(7) Learning speed(8) Stamina(9) Confidence

There are 5 different types of Racetams:

(1) Piracetam(2) Aniracetam(3) Oxiracetam(4) Pramiracetam(5) Noopept

Piracetam is the most commonly used, and considered to be the weakest instrength. A typical dose would be 800mg to 1,600mg, two to three times each

day.

Anitacetam is the next Racetam in terms of strength. A typical dose is 1g to 2g,twice a day.

Oxiracetam is considered to be many times stronger and faster acting than bothPiracetam and Aniracetam. The typical dosage is 800mg, one to three timesdaily.

Pramiracetam is reported to be over 15 times stronger than Piracetam. A typicaldose is 1,000mg or less, just once daily.

Noopept is the most potent Racetam available, and is approximately 1,000 timesmore powerful than Piracetam. A typical dose is between 10mg to 20mg, one tothree times each day.

Studies have shown that the benefits of the Racetams are dramatically enhancedwhen taken in conjunction with one of the Acetylcholine products described inTIP #31.




TIP #28: Ashwagandha

Ashwagandha is an herb that has been used medicinally for hundreds of years inAyurveda, the traditional health care system in India. In modern times, it’s usedas a supplement to do the following:

(1) Reduce stress(2) Protect brain cells(3) Reduce anxiety(4) Improve memory(5) Enhance cognitive functioning in general

The typical dosage is a total of 200mg to 1,500mg each day.

TIP #29: Bacopa Monnieri

Bacop Monnieri (Bacopa) is a perennial herb that grows in warm, marshy areasthroughout the world. For centuries, it has been used as a way to improvememory. Recent studies have proven that Bacopa offers all of the followingcognitive benefits:

(1) An increase in working memory(2) An acceleration of the rate at which we learn(3) A reduction in anxiety(4) An improvement of focus and concentration(5) An overall enhancement of cognitive functioning

The typical dosage is between 100mg and 300mg, once or twice a day.

TIP #30: Caffeine

Caffeine is a stimulant that’s one of the most well-known, commonly used, andheavily studied smart drugs. The benefits of taking caffeine include:

(1) Restoring mental alertness or wakefulness(2) Improving focus and concentration(3) Enhancing mood

The typical dose is between 100mg to 200mg, one to three times within a 24-hour time period. This is equivalent to one to three cups of regular to mediumstrength coffee.

Consuming caffeine every day is not recommended because a tolerance to itseffects quickly develops. When this happens, more and more caffeine is needed




to experience the same mental boost. Eventually, consuming caffeine isnecessary just to feel “normal”.

TIP #31: Acetylcholine

Acetylcholine products come in many different forms:

(1) Alpha GPC(2) Choline Citrate(3) Choline CDP(4) DMAE

All of these molecules increase the amount of acetylcholine in the brain. Thishas been showed to produce the following cognitive benefits:

(1) A boost to memory (main benefit)

(2) Improved ability to learn(3) Enhanced mood(4) Lengthened attention span(5) An increase in focus and concentration

Acetylcholine products, when taken together with the Racetams from TIP #27,tend to make the effects of the Racetams much more intense.

The typical dose is between 300mg to 1,200mg each day.

TIP #32: Creatine

Creatine is most commonly used as a muscle building supplement by weightlifters and other athletes. It works by providing cells with more energy. Inaddition to its physical benefits, creatine has also been shown to:

(1) Improve in short-term memory(2) Boost to fluid intelligence(3) Increase motivation and well-being (inconclusive evidence for this)

To experience the mental benefits of creatine, a typical dose would be between 3to 5 grams every day.

TIP #33: Dimethylaminoethanol (DMAE)

Dimethylaminoethanol (DMAE) is a naturally occurring amino alcohol that ispresent in the brain. Many studies indicate that DMAE increases the brain’sproduction of acetylcholine, which results in the following benefits:




(1) An improvement in short-term memory(2) A boost to attention span and focus(3) An increase in REM sleep

DMAE is also reported to have stronger effects than the choline products

discussed in TIP #31. The typical dose is between 100mg to 300mg, once ortwice each day.

TIP #34: Fish Oil

Fish oil has two Omega-3 fatty acids:

(1) Eicosapentaenoic acid (EPA)(2) Docosahexaenoic acid (DHA)

Both of these have a bunch of health benefits, including:

(1) Reducing symptoms of depression(2) Protecting the brain from Alzheimer’s and other forms of dementia(3) Minimizing symptoms of ADHD(4) Improving heart health(5) Lowering the risk of developing cancer

The typical dose of fish oil for general brain and body health is between 1g to 4ga day. For reducing the symptoms of depression, take 1,000mg more EPA thanDHA. Therefore, if the fish oil pills contain 250mg of EPA and 150mg of DHA,then take 10 pills a day.

TIP #35: Vitamin D3

There have been many studies done recently that show a link between VitaminD3 consumption and well-being. Vitamin D3 supplementation increases ourbrain’s production of serotonin. As a result, it is a very effective way to reducethe feelings of depression.

The best way to get Vitamin D3 would be to go outside for about 15 minutes on asunny day. To reap the full benefits of this, be sure to:

(1) Expose your upper body and legs to the sun(2) Don’t wear sunscreen because it blocks D3 production(3) Don’t wear sunglasses so the light can reset your circadian rhythms(4) Don’t stay out longer than 15 minutes

Because it isn’t always possible for all of us to do this in the winter,supplementation is a necessity. An ideal dose of Vitamin D3 will vary fromperson-to-person, but a typical range is between 1,000 IU and 5,000 IU per day.




Instead of guessing how much to take though, it’s relatively inexpensive to getour current levels measured by a doctor, and to be told the precise amount weneed. It’s especially important to do so considering the fact that consuming toomuch Vitamin D3 can be harmful.

TIP #36: DHEADHEA is a supplement that works best for those of us over the age of 40. DHEAis one of the most common natural steroids found in humans. The benefitsinclude:

(1) A boost in energy(2) An improvement in overall well-being(3) An increase in libido(4) A boost to muscle building(5) An enhanced immune system

The typical dose is anywhere between 5mg and 25mg each day.

TIP #37: Gamma-Aminobutryic Acid (GABA)

Gamma-Aminobutryic Acid (GABA) is a non-essential amino acid that has anumber of very positive effects on the central nervous system. The main benefitsinclude:

(1) Relaxation(2) Stress reduction

(3) Improved well-being

Taking the right dosage is critical with GABA. Too much has been shown tocause the following:

(1) Temporary flushing(2) Shortness of breath(3) An increase in nervous tension

Several studies indicate that optimal results will be experienced when taking upto about 5g per day. Considering the side effects however, it’s best to start with

much less, and incrementally increase the amount over the course of a month ortwo. Most beginner daily dosages range between 500mg and 1g.

TIP #38: Ginseng

Ginseng is a nutritious herb that has been used as a medicine for over 5,000years in places like China, Korea, and Siberia. The gnarly root of the ginseng




plant can be consumed in the following ways:

(1) Chewed raw(2) Brewed as tea(3) As a capsule

(4) As a liquid extract

Ginseng has been used for many different purposes throughout the years.Here’s a list of some of the top benefits, with the cognitive benefits listed first:

(1) Boosts energy levels(2) Increases physical and mental stamina(3) Reduces stress(4) Enhances focus and concentration(5) Improves memory and thinking ability(6) Acts as an aphrodisiac that stimulates male sexual function(7) Slows down the aging process(8) Suppresses appetite

A typical daily dosage of ginseng depends on the type that’s taken, the form inwhich it’s consumed, and the particular purpose for which it’s being consumed.Therefore before taking it, be sure to do some research first.

TIP #39: Ginko Biloba

Ginko biloba is a rare tree species that can live up to 1,000 years. It’s naturalhealth benefits have led to it being widely used in Europe and the United States

as a medicine and herbal supplement. Some of the top benefits include:

(1) Memory enhancement(2) Protecting nerve cells damaged by Alzheimer’s disease(3) Improving focus and concentration(4) Increasing attention span

A typical dose of ginko biloba is between 80mg to 240mg each day.

TIP #40: Huperzine A

Huperzine A is a substance that’s extracted from Huperzia serrata, a plant that’sbeen used for many years in traditional Chinese medicine. The cognitivebenefits of Huperzine A include:

(1) Short-term and Long-term memory enhancement(2) Increasing mental alertness and energy(3) Maximizing learning potential(4) Relieving the symptoms of Alzheimer’s and other forms of dementia




A typical dose of Huperzine A is 100mcg, one to four times each day.

TIP #41: Magnesium

Magnesium is a mineral that plays an essential role in over 300 biochemical

reactions in the body. With respect to brain health, magnesium helps saveneurons from dying. It does this by protecting them from becoming overexcitedby calcium and glutamate. In so doing, magnesium keeps the brain feelinghappy and calm.

In fact, several studies have shown that magnesium supplementation can resultin a rapid recovery from major depression in just one week, give or take a fewdays.

The recommend daily dose is between 310mg to 420mg. It’s best to takemagnesium with meals and before bed.

Also, keep in mind that several food sources that are rich in magnesium include:

(1) The leafy green vegetables described in TIP #2(2) The nuts described in TIP #6(3) The beans described in TIP #7(4) The whole grains described in TIP #8

TIP #42: Melatonin

Melatonin is a natural bodily hormone that is secreted by the pineal gland at

night. It plays an important role in regulating the body’s sleeping and wakingcycles. Research shows that melatonin helps us:

(1) Fall asleep faster(2) Reduce the occurrence of waking up in the middle of the night(3) Improve our overall quality of sleep(4) Enhance our memory(5) Increase our overall psychological well-being

Research also shows that an insufficient amount of melatonin is associated with:

(1) Anxiety(2) Fatigue(3) Hostility

A typical daily dose is between 1mg to 3mg about an hour before bedtime.




TIP #43: Picamilon

Picamilon is a powerful derivative of GABA that can penetrate the blood-brainbarrier. It was developed in the former Soviet Union in 1969, and has beenheavily studied in Japan and Russia. It has been shown to:

(1) Enhance mood(2) Increase cognitive energy and focus(3) Relieve stress and anxiety(4) Promote relaxation(5) Relieve headaches(6) Improve memory(7) Reduce the irritability commonly associated with dieting

The typical dose is between 50mg to 150mg, one to three times each day.

TIP #44: PyritinolPyritinol is made up of two B6 molecules, and works by improving glucoseuptake in the brain, thus releasing norepinephrine. It was created in 1961 byMerck, and has since been used in several countries to treat a host of cognitivedisorders. Pyritinol’s main benefits include:

(1) Enhancing eloquence(2) Increasing reaction time(3) Improving memory(4) Bettering mathematical ability(5) Enhancing decision-making ability

The typical daily dose is around 100mg, one to three times each day, althoughlarger doses typically don’t result in any negative side effects. Overdosing canresult, however, if you take Pyritinol with energy drinks or anything high in vitaminB6. Side effects are minor though, and include headaches and nausea.

TIP #45: Rhodiola Rosea

Rhodiola rosea (rhodiola) is a plant that’s indigenous to the colder regions in

Europe, Asia, and America. It has a long history of being used medicinally bymany different cultures, including the Ancient Greeks. Its main benefits include:

(1) Increasing the body’s capacity for dealing with stress(2) Enhancing mood and overall well-being(3) Improving focus(4) Reducing physical and mental fatigue




Typical doses include 100mg to 200mg, once or twice a day.

TIP #46: St. John’s Wort

St. John’s Wort is a perennial herb that has been used in folk medicine for

thousands of years. It is sold over-the-counter in the United States, and as aprescription in Europe. St John’s Wort has many different benefits, the top ofwhich include:

(1) Treating depression(2) Relieving anxiety(3) Preventing mood swings(4) Protecting against dementia(5) Alleviating hangovers(6) Helping to fight against alcoholism

The typical dose is around 600mg, two to three times a day.

TIP #47: Sulbutiamine

Sulbutiamine is a synthetic derivative of vitamin B1 (thiamine). It’s able to crossthe blood-brain barrier because it’s fat soluble. By so doing, the brain is able toproduce more GABA, Acetylcholine, and Glutamate. Sulbutiamine’s benefitsinclude:

(1) A boost in mental energy and stamina(2) An increase in physical energy and stamina

(3) Memory enhancement(4) An improvement in mood and well-being(5) An increase in motivation(6) A suppression of appetite

The typical dose is between 200mg and 600mg, once or twice a day with food.

TIP #48: Theanine

Theanine is an amino acid that’s naturally found in green tea. It works byincreasing GABA and dopamine levels in the brain. The benefits of theanineinclude:

(1) Increasing alpha brainwaves, which promotes a non-drowsy relaxation(2) Reducing stress(3) Enhancing overall mood and well-being(4) Increasing relaxed focus and concentration(5) Improving overall cognitive functioning




Theanine is safe to take, but a tolerance does build quickly. Therefore, thetypical dose is between 100mg and 300mg, only when needed.

TIP #49: Tyrosine

Tyrosine is a non-essential amino acid that’s a precursor of dopamine,norepinephrine, epinephrine (adrenaline), and the thyroid hormones. Tyrosine ispresent in many different foods such as meat, fish, dairy, nuts, grains, etc.Benefits of supplementation include the following:

(1) A reduction in stress and anxiety(2) Relieving the symptoms of depression(3) An improvement in overall cognitive functioning

A typical dose is between 500mg and 1.5g, once per day.

TIP #50: VinpocetineVinpocetine is an extract created from the Periwinkle Plant. It works byincreasing blood flow to the brain, which allows for more oxygen and glucoseuptake by the brain and its neurons. The benefits of supplementation include:

(1) Increased mental alertness and acuity(2) Memory enhancement(3) Maintenance of healthy of vision

A typical dose is between 2mg to 5mg total per day.

TIP #51: B-Vitamins

There are many studies that link deficiencies in B-vitamins to mood imbalancesand depression. Two of the most important B-vitamins are B6 and B12. Both ofthese increase the brain’s production of dopamine and serotonin. The benefits ofB-vitamin supplementation includes:

(1) Enhanced mood(2) Better quality of sleep(3) Increased physical and mental energy

(4) Improved attentivenessThe precise daily dosage depends in part on our dietary intake. Foods naturallyhigh in vitamin B-6 include meats, whole grains, vegetables, nuts, bananas, etc.Foods naturally high in vitamin B-12 include clams, oysters, mussels, egg yolks,and liver.




TIP #52: SAM-e

Several studies have shown SAM-e (pronounced “Sammy”) to be as good asprescription medications in treating depression. The supplement SAM-e is asynthetic version of a natural compound made by our bodies. It was first

discovered in Italy in the early 1950’s.

The recommend dosage varies between 400mg and 800mg, taken twice eachday. SAM-e is safe to take, but it needs B-vitamins and methionine, an aminoacid found in meat, to properly do its job. Therefore, while supplementing withSAM-e be sure to take a B-vitamin supplement as well as regularly eat meat.

TIP #53: Iodine

Iodine is an essential element that our body needs. It allows our thyroid glandsto function properly. This significantly impacts the metabolic processes in ourbodies.

Iodine can only come from our diet, but unfortunately, there aren’t many foodsthat have it. It can be found primarily in wild seafood, seaweed, and dairyproducts. A tiny amount can also be found in iodized salt.

When we don’t get enough iodine in our diet, it can result in the following:

(1) Depression(2) Fatigue(3) Weight Gain

Some studies have indicated that in addition to maintaining a positive mood andstable energy levels, consuming sufficient levels of iodine may also help toimprove fluid intelligence.

The daily dosage varies depending on our diet, but 90mcg to 150mcg is typical.




Chapter 4: The Power of ScentsOver the past few decades, the body of knowledge about our sense of smell hasincreased exponentially. Understanding precisely how odor is perceived,differentiated, and transmitted has led to greater opportunities for us use thepower of scents to enhance many aspects of cognition.

Before diving into the tips laid out in the chapter, let’s be clear about thedistinction between Aroma-Chology and Aromatherapy. Aroma-Chology is aterm that was coined by the Sense of Smell Institute back in 1989. It stands for anew field of scientific inquiry that seeks to understand the interrelationship ofpsychology and fragrance technology.

Through the creation of reproducible experiments, aroma-chologists investigatehow a variety of cognitive skills and feelings are elicited through specific scents

and odors. The results of such experiments can then be applied in the real worldto enhance our emotions, behaviors, well-being, and other aspects of cognition.

Aromatherapy, on the other hand, is a field not rooted in science, but insteadbased primarily on anecdotal individual case studies and folklore. As a result,the tips in this chapter based on Aroma-Chology are much more ironclad thanthose based on Aromatherapy. Keep that in mind when applying thesesuggestions.

Lastly, the best way to take advantage of the findings reported in this chapter isto use any of the following fragrance products:

(1) Candles(2) Air freshener sprays(3) Essential oils (lamps, simmering pots, light bulb rings, etc.)(4) Potpourri(5) Diffusers(6) Incense(7) Personal fragrance (perfumes, colognes, lotions, deodorants, oils, etc.)(8) Specialty products (drawer liners, sachets, scented stones, etc.)

TIP #54: Vanilla

Several recent Aroma-Chology studies funded by the Sense of Smell Institutemeasured the effects of heliotropin, a vanilla-like fragrance, on two different kindsof stress and anxiety:

(1) Temporary, situation-specific stress and anxiety(2) Every day stress and anxiety




In both cases, the scent of vanilla was successful able to reduce and/or eliminatethe feelings of stress and anxiety in a statistically significant number of cases.These findings were demonstrated by the following data:

(1) Relaxation of muscles of the forehead via EMG recordings

(2) Slower breathing(3) Lower blood pressure(4) Lower heart rate

TIP #55: Peppermint

Other Aroma-Chology studies funded by the Sense of Smell Institute measuredthe effects of the scent of peppermint on the energy and stamina of officeworkers and athletes.

With respect to office workers, the scent of peppermint demonstrated thefollowing effects:

(1) Increased mental alertness(2) Improvement in sustained focus and concentration(3) Reduced sensitivity to headaches(4) Increased capacity to handle more stress with less frustration(5) Boosted overall effectiveness and productivity

With respect to athletes, the scent of peppermint demonstrated the followingeffects:

(1) Produced a more positive mindset during exercise and performance(2) Reduced stress and performance anxiety(3) Increased physical energy and stamina during exercise(4) Improved overall tolerance to pain(5) Induced less frustration, less fatigue, and more energy after exercise

In fact, in both studies it was found that occasional whiffs of peppermint weresometimes just as effective, or more so, than a cup of coffee in terms ofincreasing mental alertness.

TIP #56: Lavender or JasmineSeveral Aroma-Chology studies done on both lavender and jasmine havedemonstrated the following positive benefits of using these scents individuallybefore and during bedtime:

(1) Helps in falling asleep faster(2) Increases time spent in slow wave, restful, restorative sleep




(3) Improves sleep quality (less tossing and turning)(4) Results in happier dreams while sleeping(5) More vigor and less anxiety experienced upon waking(6) More alertness during waking hours

TIP #57: Chocolate and CoffeeBased on several Aroma-Chology studies, the following benefits were experienceby those who were exposed to the scent of either chocolate or coffee in theirwork office environment:

(1) Improvement in visual and verbal memory(2) Increase in processing speed of and reaction time to visual information(3) More mental alertness, and less fatigue(4) Increase in typing speed(5) Overall improvement in productivity

(6) Less mistakes made

TIP #58: Top Scents For Relieving Anxiety

According to Aromatherapy, the following scents are great for relieving feelings ofanxiety:

(1) Basil(2) Bergamot(3) Chamomile(4) Cypress(5) Geranium(6) Jasmine(7) Juniper(8) Lavender(9) Majoram

(10) Melissa(11) Neroli(12) Orange(13) Patchouli(14) Rose(15) Sage

(16) Clary Sage(17) Sandalwood(18) Thyme(19) Ylang-Ylang




TIP #59: Top Scents To Reduce Depression

According to Aromatherapy, the following scents are great for reducing thesymptoms of depression:

(1) Basil(2) Bergamot(3) Chamomile(4) Cypress(5) Geranium(6) Jasmine(7) Lavender(8) Lemongrass(9) Neroli

(10) Orange(11) Patchouli

(12) Rose(13) Rosemary(14) Sage(15) Clary Sage(16) Sandalwood(17) Ylang-Ylang

TIP #60: Top Scents To End Insomnia

According to Aromatherapy, the following scents are great for ending insomnia:

(1) Cedarwood(2) Chamomile(3) Cypress(4) Frankincense(5) Hyssop(6) Lavender(7) Majoram(8) Neroli(9) Rose

(10) Clary Sage(11) Sandalwood




TIP #61: Top Scents For Overcoming MentalFatigue

According to Aromatherapy, the following scents are great for overcoming mental

fatigue:

(1) Basil(2) Juniper(3) Melissa(4) Peppermint(5) Pine(6) Rosemary(7) Sage(8) Clary Sage(9) Thyme

TIP #62: Top Scents For Reducing Stress

According to Aromatherapy, the following scents are great for reducing stress:

(1) Chamomile(2) Geranium(3) Lavender(4) Majoram(5) Melissa(6) Peppermint

(7) Sandalwood

TIP #63: Top Scents For Boosting Memoryand Concentration

According to Aromatherapy, the following scents are great for boosting memoryand concentration:

(1) Basil(2) Black Pepper

(3) Cypress(4) Lemon(5) Peppermint(6) Pine(7) Rosemary




Chapter 5: How To Improve MemoryThis section contains some of the top memory enhancement techniques.Improving our memories is important because doing so helps us:

(1) Learn new things and develop new skills(2) Perform better at work(3) Build and maintain healthy relationships(4) Define who we are

TIP #64: Mnemonic Devices

Mnemonic devices are techniques that one can use to encode and recall largeamounts of information. In fact, some studies indicate that students who used

mnemonic devices increased their test scores by nearly 80%. Here is a list of thefive most common:

(1) Image(2) Method of Loci(3) Acronyms(4) Acrostics(5) Odes or Rhymes

TIP #65: Image Mnemonic

An image mnemonic is a technique that uses visual imagery to memorize specificinformation. The more ridiculous the picture is that we create in our minds, theeasier it will be for us to recall the information.

For example, if we meet someone named “April”, we can imagine her wearing acalendar around her neck that’s showing the month of April. Or if we meetsomeone named “Ray”, we can picture them on a ray of light.

TIP #66: Method of Loci Mnemonic

The method of loci is one of the oldest known techniques for memorizing, as it

dates back to over 2,500 years ago to the Ancient Greeks. It works byassociating each part of whatever it is we’d like to remember to certainlandmarks.

For example, if we needed to memorize a list of concepts, we could associateeach one with a particular room in our house. It works even better if done inorder. In other words, the first concept would be associated with the front door,




the second concept with the foyer, the third concept with the room that’s closestto the entranceway, etc.

This technique is actually where the expression, “in the first place” comes from.

TIP #67: Acronym MnemonicAn acronym is a word that’s formed by taking the first letter of each word we wantto remember, and turning those letters into a new word. Examples include:

(1) HOMES: Huron, Ontario, Michigan, Erie, & Superior (Great Lakes)(2) STAB: Soprano, Tenor, Alto, Bass (Voices in a Quartet)(3) PEN: Proton, Electron, Neutron (Parts of an atom)

TIP #68: Acrostic Mnemonic

An acrostic is formed by taking the first letter of each word we want to rememberand creating a sentence. Here are several examples:

First, notes on the treble staff are EGBDF. An acrostic used to remember this is“Every Good Boy Does Fine.”

Second, the planets in our solar system are Mercury, Venus, Earth, Mars,Jupiter, Saturn, Uranus, and Neptune (Pluto is no longer considered a planet).An acrostic used to remember the planets is “My Very Educated Mother JustServed Us Nachos.”

TIP #69: Ode or Rhyme MnemonicAn ode or rhyme mnemonic works by simply turning the information we’d like toremember into an ode, rhyme, poem, or rap song. In other words, with thismnemonic we create a saying that has a similar sound at the end of each line.Here are several examples:

(1) A common technique used to remember that Christopher Columbusdiscovered the New World in 1492:

a. “In fourteen hundred and ninety-two, Columbus sailed the oceanblue .”

(2) A common technique used to remember how to spell correctly:a. “’i’ before ‘e’ except after ‘c’, or when sounded ‘a’ as in neighbor

and weigh .”

(3) A common technique used to remember the days in each of the 12months:




a. “Thirty days hath SeptemberApril, June, and November;All the rest have thirty-one,Save February, with 28 days clear,And 29 each leap year.”

TIP #70: Chunking

For most of us are only able to store between 4 to 7 different pieces ofinformation in our short-term memory at one time. A good way to bypass thislimitation is through a memory technique called chunking.

Through chunking, large pieces of information are broken down into smaller,more manageable bits or “chunks”. Here are two common examples ofchunking:

(1) To more easily remember numbers:a. Before: 12124539768b. After: 1-212-453-9768

(2) To more easily access notes of a topic you’re studying:a. Before: 125 individual Word Documents all in one folderb. After: Topic divided into 10 main folders, each with a 10 to 13

subfolders.

TIP #71: Attention

According to studies, it takes just under ten seconds of focused attention for us toprocess and encode a piece of information into our memory banks. Therefore,one of the best ways to improve our memory is to be sure to pay close attentionwhenever we first come into contact with a new piece of information.

As a result, while learning we should minimize all distractions that couldpotentially disrupt our focus, as much as possible. For example, while reading,wear earplugs or headphones playing something relaxing like ocean waves orsoft music.

TIP #72: Relate Information To MultipleSenses

There’s a substantial degree of evidence to support the notion that it’s easier forus to remember information when we tie it to multiple senses, such as sights,sounds, textures, smells, and/or tastes.




Doing so creates more connections around the new information. This isimportant because our memories are stored in many different parts of the brain.The more senses we involve in a memory, the more areas of the brain in whichit’ll be stored, and ultimately, the more likely we are to remember it in the future.

TIP #73: Connect New Information ToExisting Knowledge

A great way to remember new information is to connect it to our existingknowledge. Here are a few examples of how to do this:

(1) Suppose we meet someone named “John”, one way to remember hisname would be for us to think of other people we know named “John”and, in our minds, associate this “John” with the others.

(2) Suppose we want to learn a new language. What we can do is relatecertain similar concepts of the new language to the one we alreadyspeak, such as grammar, semantics, symbols and sounds, etc.

TIP #74: Repetition

The more we review and/or rehearse new information we just learned, the morelikely we are to recall it when we need it the most. The best way to implementthis strategy is to space out our repetitions in the following way:

(1) The same day you first learned the new information

(2) The next day(3) A week later(4) A month later

This schedule will vary depending on what it is we’re learning, and how importantit is for us to recall all the details of this new information. If we’re preparing for afinal exam in school, this technique is at least twice as effective as “cramming.”

TIP #75: How To Remember Names

Remembering names can be easy when we follow these steps:

First, listen carefully to the name the person says. If it’s an unusual name, makesure he or she repeats it.

Second, repeat the person’s name several times during the course of theconversation.




Third, after the conversation, write the person’s name down on a piece of paperor in your smartphone.

Lastly, associate the person’s name with something either visually or verballymemorable. If the person’s name is “George” for example, then picture George

Washington chopping down an apple tree. If the person’s name is “Rick”, thensay something memorable like “Slick Rick”.




Chapter 6: How To Improve Focusand ConcentrationThe tips in this chapter are some of the top strategies for improving focus andconcentration.

Focus is the ability to make just one thing the object of our attention.Concentration, on the other hand, is the ability to maintain our attention on thatone particular thing for an extended period of time.

Improving these cognitive abilities is important because both can help usbecome:

(1) Smarter

(2) Better learners(3) More productive(4) More successful(5) Better and faster at achieving goals(6) Faster readers(7) Less distractible(8) More in control of our thoughts

TIP #76: Clear Goals

Setting goals is the first and most important aspect to increasing focus. Thereason for this is simple. Clear goals help our minds focus on what’s mostimportant, and also help us filter out the unimportant. Without a clear direction,it’s all too easy for us to waste time doing things that don’t get us anywhere.

When in doubt about a particular task or activity, always ask “Will this get mecloser to or further away from my goals.” If it will, then do it. If it won’t, thendon’t.

A simple way to set goals is to answer the following questions:

(1) What specific outcome do I want to achieve?

(2) Why is it that I want to achieve this?(3) How precisely do I intend on accomplishing this?(4) When exactly do I want to achieve this by?

As a general rule, it’s better to have fewer goals than way too many. It dependsthough on how major each goal is, and how much experience we have in settingand achieving goals. At a minimum though, it’s good to have at least one goal in




the following areas of our lives:

(1) Health/Fitness(2) Relationships(3) Career

(4) Finances(5) Personal development

TIP #77: One-Hour Time Blocks

A key to increasing our concentration is disciplining ourselves to spend anextended period of time working on just one particular task. This is importantbecause most of us don’t concentrate long enough to get really big results atwhatever it is we’re focusing on.

Instead, what we usually do is work for a couple of minutes, maybe a half an

hour, then check our email, voicemail, social media updates, etc. Because thereare so many distractions out there competing for our attention, it’s very difficult tomake steady progress without an interruption.

Decades of research into focus, concentration, and productivity has revealed thatthe ideal amount of time to stay focused on one particular thing is 1 hour. Thatmeans we should work on only one thing for around an one hour before allowingourselves to move on to something else.

TIP #78: Minimize Distractions

Here’s a list of a few things we can do to minimize our distractions and stayfocused while working and concentrate for at least an hour straight:

(1) Turn off all phone and computer notificationsa. Such as email, IM chat, social media updates, etc.

(2) Wear ear plugs to block out noise

(3) Wear headphones playing something relaxing like nature sounds orsoft music

(4) If working in an office setting, put a “Do Not Disturb” sign on the door

(5) Clear computer cluttera. Such as a bunch of open windows, documents, programs, etc.b. The only thing that should be open is the work that we’re

currently focusing on




(6) Clear workspace clutter by removing all non-essential itemsa. Example: piles of paper, excessive number of pictures, leftover

food from breakfast/lunch, etc.b. Things that can stay: Computer, speakers, lamps, basic office

supplies, etc.

(7) Turn off the Internet if the task can be completed offline

TIP #79: Regular Breaks

Taking regular breaks throughout the day is essential to maintaining our focusand concentration while working. The reason for this may seem counterintuitive,but as mentioned in TIP #77, the optimal length of time for us to sustain our focusis one hour. Beyond that, it’s best to either take a break or switch to a differenttask.

To reap the full benefits of taking regular breaks, we must make sure not to restfor too long. If so, it becomes much more difficult to get back to work. As ageneral rule, try to take a five to ten minute break after each hour of sustainedconcentration.

The best thing to do on a break is relax. When working at a desk, a good quickbreak includes any of the following: standing up, stretching, going for a walk,lying down, etc. Continuing to sit at the desk won’t be nearly as rejuvenative aschanging things up.

TIP #80: Information Diet

It’s no secret that we live in a world of information overload. The truth is, we’llnever be able to:

(1) Read every book, article, email, and social media post(2) Listen to every podcast, audio book, and radio show(3) Watch every video, TV show, and movie(4) Attend every seminar, webinar, and conference

By trying to do the impossible, that is, by trying to consume all of this information,we open ourselves up to frustration, overwhelm, and a serious loss of focus.

This is where TIP #76 on goal setting becomes very important. Beforeconsuming any particular piece of information, ask “Is this relevant to one of mycurrent goals?” If the answer is “no”, then either forget about it or set it aside foranother time in the future.




TIP #81: Comfortable Work Environment

For many of us, the majority of our work time is spent sitting in the same position.Research shows that the more comfortable we are in that position, the less wefidget, and the longer we can sustain our concentration. With that in mind, here’s

a few ideas to consider in order to maximize our work environment comfort:

First, use a very comfortable chair, if possible, something adjustable and withlumbar support. Uncomfortable chairs usually lead to sore backs.

Second, properly position the chair in relation to the desk. In so doing, avoidpositions that put stress and strain on your back and body. For example, avoidpositioning the chair so high in relation to the desk that it forces you tounnaturally bend you neck and back.

Third, place the desk in an ideal spot. For example, avoid positions that make

you feel “trapped”, such as facing the wall or being wedged in a corner. Also,position the desk so that a window is either on your right or left side. Doing sowill ensure that you don’t block the natural light coming into the room. It’ll alsoprevent you from getting easily distracted by what’s going on outside.

Fourth, set the temperature to that with which you feel most comfortable. Feelingtoo cold makes us lose focus and become distracted. Feeling too hot, on theother hand, makes us lose our concentration and become tired.




Chapter 7: How To Increase ReadingSpeed and ComprehensionAccording to studies, one of the healthiest things we can do for our brains isread. Some of the top benefits from regularly reading are that we:

(1) Increase our knowledge(2) Expand our perspective(3) Develop our attention and concentration skills(4) Build our vocabulary(5) Enhance our creativity(6) Improve our analytical abilities

Another good thing about reading is that there are virtually no limits to the

amount of information our brains can store. Therefore, the more we read, themore we experience the benefits mentioned above, as well as a number of otherindirect benefits.

With that said though, there are only so many hours in the day. Combine thatwith the fact that we’re living in an age of information explosion, and it quicklybecomes clear that learning how to read faster is a vital skill to have. Betweenemails, social media posts, blogs, books, newspapers, magazines, etc., most ofus spend several hours a day reading.

As I mentioned in TIP #80, it’s impossible for us to consume all the information

that’s currently out there. Reading faster, however, will dramatically increase theamount of information we’re able to consume that’s relevant to our careers,hobbies, and personal interests.

The tips in this chapter are a good starting point for learning how to read at leasttwice as fast. True mastery of speed reading though, which includes learning toread thousands of words per minute, is beyond the scope of this book.

TIP #82: Define Purpose

The first step to increasing reading speed and comprehension is to be very clear

about what is it we want to get out of the reading material. This step alone canpotentially save us from wasting hours reading something that we don’t need orwant to know.

This tip works better for non-fiction books as oppose to fiction. For works offiction, the goal is usually entertainment of some sort. For non-fiction, we need tobe clear about what it is that we want to learn from the book.




If we pick up a personal development book, what is it that we hope to learn?Better time management skills? How to be productive? How to set goals? All ofthe above?

Why this step is so important will be made clearer in TIP #83 and TIP #84.

TIP #83: Preview

Picking up from where TIP #82 left off, previewing the reading materials beforediving in will allow us determine if this particular book can help us achieve ourspecific purpose for wanting to read it in the first place. If so, continue on to TIP#84, if not, then we shouldn’t read the book.

Here’s a list of steps on how to properly preview a book and determine whetherit’s “right” for what it is we’re trying to learn:

First, read the front and back covers. Second, read the table of contents. Whiledoing this, pay particular attention to the chapters and/or subchapters, if any, thatare relevant to our purpose for wanting to the read the book. Third, flip throughevery page of the book and take notice of chapter titles, headings, andsubheadings; text that is marked, italic, or dark; and pictures, illustrations, charts,graphs, etc.

TIP #84: Pre-Reading Questions

Once we finish previewing the book, we must finally decide whether or not tostart reading the book in the first place. We need to be sure that, by reading this

book, we’ll be able to achieve the purpose we clearly defined in TIP #82.

To help us do this, answer the following three, pre-reading questions:

(1) What is the main idea of the book?(2) What kind of writing is it?(3) What is the author’s purpose?

With respect to the main idea of the book, if it isn’t in line with our purpose forwanting to read the book in the first place, then we should put it down. On theother hand, if it is in line with our purpose, then move on to the next question.

“What kind of writing is this book” is an important question to consider. Keep inmind that there are probably tens if not hundreds or even thousands of bookswritten on the particular topic that serves as this books main idea.

With that said, some books are written more conversationally; some are writtenwith big words and hard-to-understand language; some are heavily steeped inscientific references; others still are short and to-the-point.




There really is no right answer at this stage. It’s just a matter of personalpreference. The main point is to understand that you don’t have to read thisparticular book if you don’t like its style of writing.

Lastly, “what is the author’s purpose”? Some authors will explain why this topic

is important or what the theories around this topic are, but won’t delve into any ofthe how-to stuff. On the other hand, other authors may be all about the how-tostuff with none of the theory or big picture information. Other authors will includeall of this kind of information.

Again, there is no one right answer here. We just need to be sure that theauthor’s purpose is in line with want we want to learn from reading the book inthe first place.

TIP #85: Do Not Vocalize or Sub-Vocalize

Vocalization is the practice of sounding out the words we read out loud. Sub-vocalization is also the practice of sounding out the words we read, only that thisis done in our minds instead. Doing either of these will dramatically reduce ourreading speed.

The key to dropping both vocalization and sub-vocalization is the understandingthat our brains don’t have to grasp every single word in a sentence to understandthe meaning of what’s written. Jsut lkie we dno’t hvae to see erevy lteter of ecahwrod to raed tihs setnecne.

Keep in mind that it’s okay to vocalize and/or sub-vocalize in certain situationswhere the text is really complex. In such cases, it’ll help with comprehension.For the most part though, vocalizing and sub-vocalizing is unnecessary and willonly slow us down.

TIP #86: Cluster Words

Studies show that while we’re reading, our eyes make several fixations or stopsacross the particular line of text we’re on. The more of these fixations our eyesmake, the slower our reading speed will be.

Therefore, instead of reading a sentence one word at a time, we should cluster

three to five words together and look at them all at once. The more we do this,the easier it’ll be for our minds to view these clusters the same way it does reallylong words. In so doing, our reading speed will improve dramatically.




TIP #87: Skimming

Skimming is a great way to go through lots of information extremely fast. It canbe done in many different ways, but the general idea is to only read a few wordsevery line or couple of lines, and just try to understand the broad meaning of the

text.

Depending on the nature of the reading material, skimming can provideanywhere from very little total comprehension to as much 90% or more. Forexample, understanding articles or blogs about sports, entertainment, and otherlight reading, usually won’t require much more than skimming.




Chapter 8: Enhancing Creativity“The true sign of intelligence is not knowledge but imagination.” ~Albert Einstein

First of all, what is creativity? It’s the ability to use our imaginations to createsomething new, particularly something that has some degree of subjective value.Most of us assume only artists, musicians, or writers, can be creative. The truthis though, creativity is an important skill that can help anyone regardless of theirprofession.

For example, a business person can be creative in the way they organize acompany or the way they negotiate a deal. A chef can be creative in the waythey prepare and present their meals. A scientist can be creative in the way theyexplore new discoveries. A school teacher can be creative in the way theypresent the information to their students. The list can go on forever.

Enhancing our creativity is an important pursuit. First, creativity makes ussmarter thinkers who are more equipped to figure out solutions to everydayproblems. Also, being more creative just feels great. It’s very empowering to beable to use your imagination and express yourself in a way that’s unique.

TIP #88: Read

“Books deliver information so that experience has a chance to exercisecreativity.” ~Richard Diaz

As mentioned in Chapter 7, the act of reading has many positive benefits to ourbrains and minds, one of which is an increase in creativity. Why this works issimple. The more we read, the more we’re exposed to new ideas, new theories,new knowledge, etc. In essence, reading helps our minds become more open.

And even for those of us with very little time for reading, all it takes is 15 to 30minutes a day. This could be done first thing in the morning or the last thingbefore bed. By doing just this small amount of daily reading, we’ll be able tofinish about 1 to 2 books each month, which is between 12 to 24 books a year.

TIP #89: Confidence

“The worst enemy to creativity is self-doubt.” ~Sylvia Plath

One of the biggest blocks to our creativity is a lack of confidence in our ownabilities. To ensure we have more confidence, we must:

(1) Stop criticizing ourselves




(2) Accept ourselves for the way we are(3) Do the best we can with our current level of skills(4) Regularly make note of the progress we make(5) Reward ourselves for our creativity and success

TIP #90: Take Risks“If you're not prepared to be wrong, you'll never come up with anything original.” ~Ken Robinson

This tip goes hand-in-hand with TIP #89 on building our confidence. To becomemore creative, we need to be willing to take risks and leave ourselves open tocriticism.

This strategy will not always lead to success in the short term, but our long-termcreative skills will continue to develop and strengthen nonetheless.

TIP #91: Keep A Journal

“Write while the heat is in you. [Writers] who postpone the recording of [their]thoughts use an iron which has cooled to burn a hole with. [They] cannot inflamethe minds of [their] audience.” ~ Henry David Thoreau

Several studies done on memory reveal that we forget approximately 90% of allthe new ideas we have when we don’t write them down. For this reason, it’sessential for all of us to develop the habit of writing down our ideas the momentin which they first come to us.

This will help make us more creative in several ways. The first, and mostobvious way, is that it’ll allow us the opportunity to fully develop new ideas thatwould have otherwise been lost. Also, the habit of regularly writing ideas downwill begin to train our brains to continue generating more ideas.

TIP #92: Relaxed State of Mind

“The object isn't to make art, it's to be in that wonderful state which makes artinevitable.” ~Robert Henri

It’s very difficult, in fact nearly impossible, to be at our creative best while underextreme pressure, and while incredibly stressed. Our most spectacular creativeoutput is almost always conceived in a state of calm and relaxation.

When we happen to find ourselves really stressed out, try:

(1) Taking a power-nap(2) Breathing exercises




(3) Meditating(4) Laughing out loud(5) Anything else that is relaxing

TIP #93: Long Breaks

“All profound distraction opens certain doors. You have to allow yourself to bedistracted when you are unable to concentrate.” ~Julio Cortázar

This tip goes right along with #92. When we can’t think clearly and are trying toforce ourselves to keep working, what we really need to do is take an extendedbreak. Sometimes an hour, other times a day maybe even a couple of days.

When taking time off, it’s best if we do something that rejuvenates ourselveseither physically or mentally, such as:

(1) Exercising (walking, jogging, weightlifting, yoga, etc.)(2) Sleeping(3) Reading(4) Getting a massage(5) Engaging in stimulating conversations(6) Visiting a museum(7) Going somewhere new or having a new experience

TIP #94: Mindstorming

Mindstorming, sometimes called the “20-Idea Method”, is a common technique

for jumpstarting our creative juices and generating lots of ideas. Here’s how todo it:

First, write down a problem that needs a solution or a question that needsanswering. Then, write down 20 or more ideas that address this problem orquestion. While writing, don’t shouldn’t criticize or edit any idea. Instead, justwrite down everything that comes to mind.

Lastly, once we’ve written down 20 or more ideas, scan the list and separate thegood ones from the mediocre ones. Oftentimes, the best ideas happen to be theones we wrote down last.

TIP #95: Brainstorming

Brainstorming is just like Mindstorming from TIP #94, except that instead of beingdone alone, it involves the participation of other people. Brainstorming is acommon practice both in academic and professional environments, and can alsohelp jumpstart our creativity.




Here are some suggestions to keep in mind before entering a brainstormingsessions:

First, make sure that the other members of the brainstorm agree to suspend their judgment and not be critical towards anyone or any of the ideas mentioned.

Second, make sure everyone gets involved and has an opportunity to presenttheir ideas. Lastly, don’t stop until there are at least 20 ideas, and no one cancome up with anything else.

TIP #96: Think In Opposites

“The true test of a first-rate mind is the ability to hold two contradictory ideas atthe same time.” ~F. Scott Fitzgerald

Creativity expert, Michael Michalko, explains how to think in terms ofsimultaneous opposites by:

(1) Converting our subject into a paradox(2) Finding a useful analogy to this paradox(3) Uncovering a unique feature or activity of this analogy(4) Using an equivalent of this unique feature to build into a new idea

Here’s a great example of this process in his own words:

“Foundries clean forged metal parts by sandblasting them. The sandcleans the parts but the sand gets into the cavities and is time consumingand expensive to clean. The paradox is that the particles must be ‘hard’ inorder to clean the parts and at the same time ‘not hard’ in order to beremoved easily. An analogue of particles which are ‘hard’ and ‘not hard’ isice. One solution is to make the particles out of dry ice. The hard particleswill clean the parts and later turn into gas and evaporate.”

TIP #97: Solitude

The wisdom of this tip in enhancing our creativity is best expressed in thefollowing three quotes:

“People who do a job that claims to be creative have to be alone to recharge their

batteries. You can’t live 24 hours a day in the spotlight and remain creative. Forpeople like me, solitude is a victory.” ~Karl Lagerfeld

“In order to be open to creativity, one must have the capacity for constructive useof solitude. One must overcome the fear of being alone.” ~Rollo May




“When I am .....completely myself, entirely alone...or during the night when Icannot sleep, it is on such occasions that my ideas flow best and mostabundantly.” ~Wolfgang Amadeus Mozart

“The mind is sharper and keener in seclusion and uninterrupted solitude.Originality thrives in seclusion free of outside influences beating upon us tocripple the creative mind. Be alone—that is the secret of invention: be alone, thatis when ideas are born.” ~Nikola Tesla

TIP #98: New Combinations

Some of the best ideas come from combining two or more concepts together,and turning them into something totally new:

"I invented nothing new. I simply combined the inventions of others into a car.Had I worked fifty or ten or even five years before, I would have failed." ~Henry

Ford

"Creativity is just connecting things. When you ask creative people how they didsomething, they feel a little guilty because they didn’t really do it, they just sawsomething. It seemed obvious to them after a while. That’s because they wereable to connect experiences they’ve had and synthesize new things. And thereason they were able to do that was that they’ve had more experiences thanother people." ~Steve Jobs

TIP #99: Draw, Color, or Paint

“Drawing makes you look at the world more closely. It helps you see what you’relooking at more clearly. Did you know that?” ~David Almond

Drawing, coloring, and painting have been shown to intensify activity on the rightside of our brains, which helps stimulate creativity. The good news is that wedon’t have to be highly skilled to get started and reap the benefits.




Chapter 9: Ways To Enhance MultipleAspects of Cognition

TIP #100: Exercise Regularly

"Exercise is a keystone habit that triggers widespread change.” ~Charles Duhigg

“All truly great thoughts are conceived while walking.” ~Friedrich Nietzsche

In addition to countless physical health benefits, regular exercise has both short-term and long-term benefits to our brains. Short term benefits include:

(1) An increase in oxygen and blood flow to the brain

a. This keeps us mentally sharp and alert(2) A release in endorphinsa. This enhances mood by reducing stress, anxiety, & depression

(3) An overall improvement in quality of sleep(4) A boost to self-esteem and confidence

Long term benefits include:

(1) The creation of new neuronsa. Improves information processing speed, coordination, and

planning(2) Positive changes to the brain’s ability to regulate serotonin

a. Reduces the symptoms associated with depression, anxiety,eating and addictive disorders, etc.

(3) A reduction in many forms of age-related declinea. Such as Alzheimer’s disease, Parkinson’s disease, etc.

Studies reveal that it only takes about three months of regular exercise to startexperiencing these long-term benefits. By regular exercise, 30-minutes a day forthree to five days a week is all it takes.

Here’s a list of different types of exercise to try:

(1) Walking or lightly jogging(2) Running, biking, and/or other forms of cardiovascular training(3) Weight lifting(4) Yoga or light stretching




TIP #101: Daily Meditation Practice

“When we start meditating, first we try to reach our own inner existence, our trueexistence. Fear, doubt, worry and all the earthly turmoils just wash away,because inside us is solid peace.” ~Sri Chinmoy

Starting and/or maintaining a daily meditation practice is arguably the mostimportant tip in this book. Since the 1950’s, the effects of meditation on ourbrains and bodies has been the subject of thousands of scientific researchstudies. This research has uncovered an overwhelming amount of evidence thata regular meditation practice actually changes our neural pathways andsynapses in a positive way.

Some of the many benefits of meditation include:

(1) An rise in intelligence

(2) An improvement of focus, concentration, and mental alertness(3) A lowering of stress, anxiety, and depression(4) An enhancement of memory(5) An increase in creativity(6) A reduction of the symptoms associated with ADHD, chronic pain, and

insomnia(7) A boost to learning ability and academic performance(8) An increase in happiness, emotional stability, and overall quality of life(9) An improvement in physiological health, including:

a. A lower metabolic rateb. A lower heart rate

c. An improved immune functiond. Better quality of sleepe. Reduced risk of get sick or acquiring a harmful disease

There are many different traditional meditation practices to choose from. Whichone we start with is unimportant, because for the most part, they all provide themany or all of the benefits just described. Even practicing something as simpleas the following technique for 10 minutes or more each day, will suffice:

First, sit upright in a comfortable position either on the floor or in a chair. Next,close your eyes and rest them on the center of your forehead, about one inch

above your eyebrows. While removing all thoughts from your mind, count eachbreath as you exhale, from one to ten, and then start back at one again. Whilecounting your breath, if thoughts pop in your head, when you finally realize thatyou’ve been distracted, start back at “one” again.




TIP #102: Brainwave Entrainment

Brainwave entrainment is a sound technology that helps to deepen traditionalmeditation practices, as well as accelerate their benefits. It works by using oneor more audio entrainment methodologies to guide your brain into certain

brainwave patterns associated with deep meditation.

Brainwave patterns are distinct groups of neuronal firing rhythms that range fromvery fast to very slow. The five main categories of brainwaves, and theircorrelated states and processes, are as follows:

(1) Gamma : 40hz to 99hz

a. Enhanced perception, self-awareness, and insightb. High level of waking consciousnessc. Feelings of euphoria and bliss

d. Clarity of mind

(2) Beta : 13hz to 39hz

a. Wide awake, alert, and focusedb. Peak physical and mental performance

i. Complex mental processingii. Analyzing and assimilating new information rapidly

c. Cannot be sustained indefinitely

(3) Alpha : 8hz to 12hz

a. Accelerated learningb. Relaxed alertness and focus

(4) Theta : 4hz to 7.5hz

a. Dreaming, REM sleepb. Creative inspiration and flow statesc. Vivid imagery and out-of-body experiencesd. Deep meditatione. Enhanced long-term memory

(5) Delta : 0.5hz to 3.5hz

a. Deep, dreamless sleepb. Very deep meditationc. Empathy, healing, and recuperation




Brainwave entrainment technology allows us to access any of these brainwavepatterns in a matter of minutes. Therefore, our brains are able function at veryhigh and very low brainwave patterns more easily and for longer periods of time.This is something that usually only advanced meditators of over a decade canconsistently achieve.

TIP #103: Neuro-Linguistic Programming

Neuro-Linguistic Programming (NLP) is a science of using the language of themind to consistently achieve specific goals.

Using NLP allows us to:

(1) Change or eliminate negative, disempowering behaviors(2) Adopt positive, empowering behaviors(3) Choose our mental, emotional, and physical states at will

(4) Improve our verbal and non-verbal communication skills

NLP has been successfully applied in a wide range of fields, such as:

(1) Business(2) Education(3) Sports(4) Healthcare and therapy(5) Performing arts

For a great introduction to NLP, try reading one or all of the following books:

(1) Time Line Therapy And The Basis Of Personality by Tad James andWyatt Woodsmall

(2) Unlimited Power by Anthony Robbins

(3) Frogs Into Princes by Richard Bandler and John Grinder

TIP #104: Integral Theory

"The word integral means comprehensive, inclusive, non-marginalizing,embracing. Integral approaches to any field attempt to be exactly that: to includeas many perspectives, styles, and methodologies as possible within a coherentview of the topic. In a certain sense, integral approaches are “meta-paradigms,”or ways to draw together an already existing number of separate paradigms intoan interrelated network of approaches that are mutually enriching." ~Ken Wilber




Integral Theory is a philosophy developed by Ken Wilber that is based on thepremise that complete truth about reality cannot come from just one discipline.Instead, Integral Theory attempts to understand ourselves and the world we livein by bringing together all the wisdom and insights of the world’s varioustraditions, worldviews, and fields of knowledge such as:

(1) The natural sciences(2) Psychology and the other social sciences(3) Human development(4) Spirituality and religion(5) Ecology(6) Politics(7) And dozens of other fields

Learning Integral Theory increases our capacity to understand and embody morenuanced, complex, and accurate perspectives. Applying these perspectives intoan approach for growth and personal development will help us become more:

(1) Emotionally balanced(2) Mentally clear(3) Passionate and energetic(4) Spiritually aware

The best place to start learning about Integral Theory is the website Integral Life.

TIP #105: Music

“Music gives a soul to the universe, wings to the mind, flight to the imaginationand life to everything.” ~Plato

Much research has been done on the effects that listening to music has on thebrain. Studies indicate the following benefits:

(1) A strengthening of the brain’s right hemisphere(2) An increase in IQ(3) An increase in emotional intelligence(4) An enhancement of mood and well-being

For the most part, it doesn’t really matter which type of music we listen to,provided it’s something that we enjoy and something that “moves” us.

Listening to classical music, however, actually further enhances the benefitslisted above. This is because classical music also stimulates the left side of ourbrain too.




Several experiments that studied this topic actually found about an 80% increasein spatial intelligence for those who listened to classical music. Spatialintelligence is what allows us to:

(1) Interpret pictures, graphs, and charts

(2) Draw, paint, and do other visual arts skills(3) Put puzzles together(4) Identify patterns

Some of the best, and most effective, classical music for experiencing all thesebenefits are the works of Mozart. His compositions more than any others thus farstudied have resulted in the most left and right brain activation.

TIP #106: Play A Musical Instrument

“If I were not a physicist, I would probably be a musician. I often think in music. I

live my daydreams in music. I see my life in terms of music.” ~ Albert Einstein

Much research has also been done on the cognitive benefits of playing a musicalinstrument. Here’s a list of some of those findings:

(1) Increases IQ as much as 7 to 10 points(2) Enhances memory and concentration(3) Improves mathematical skills(4) Improves reading and comprehension skills(5) Boosts creativity(6) Relieves stress, anxiety, depression, and other mood disturbances

(7) Enhances happiness and overall well-being(8) Improves motor skills and coordination(9) Enhances listening skills

It really doesn’t matter which musical instrument we choose to play, as well ashow skilled we eventually become. To experience all of these benefits, what’smost important is regular practice and/or performance.

TIP #107: Get Better Sleep

“There is a time for many words, and there is also a time for sleep.” ~Homer,

The Odyssey

One of the most important things we can to do for our brains so that they functionproperly is get enough adequate sleep. Here is a list of some of the cognitivebenefits of getting regular, quality sleep:

(1) An increase in physical and mental stamina(2) Better focus and concentration




(3) An improvement in memory(4) Less stress, anxiety, and depression

Not getting enough quality sleep, on the other hand, is one of the worst things wecan do to our brains. Here’s a list of some of the consequences of not getting

adequate sleep:

(1) Physical and mental fatigue(2) Low focus and motivation(3) Forgetfulness(4) An increase in stress, anxiety, and depression

The best way to start getting better sleep is to practice some of the followingtechniques:

(1) Reduce use of artificial light after sundown(2) Sleep in a room that’s completely dark(3) Make the room temperature slightly cooler than what you’re used to

during the day(4) Establish an elaborate, pre-sleep ritual that, once begun, slowly

prepares you to fall asleep(5) Regularly eat the foods listed in TIP #24(6) Try one or more of the nootropics described in TIP’s #25, #33, #42,

and/or #51

TIP #108: Laugh

“If we couldn't laugh we would all go insane.” ~Robert Frost

Laughter is something else that has been the subject of numerous researchstudies. So far, there is a great deal of evidence that shows laughter isresponsible for many health benefits, including cognitive benefits, such as:

(1) Reducing stress hormones such as cortisol & adrenaline(2) Elevating our mood and overall well-being by releasing endorphins(3) Relieving negative emotions such as anger, guilt, fear, grief, etc.(4) Enhancing memory, alertness, and creativity(5) Improving our sociability

TIP #109: Healthy Relationships

According to much research, one of the best ways for us to ensure our long-termhappiness is establishing and maintaining healthy relationships. Here’s a list of

just some of the other benefits that thriving relationships provide:




(1) Reduced risk of developing physical and mental health problems, bothshort-term and long-term

(2) Enhanced happiness, well-being, and overall quality-of-life(3) Greater cognitive functioning

As great as these benefits are, research shows that many of us living today arespending significantly less time with friends, family members, groups, clubs, andcommunity organizations. Also, the increased time spent on social networkingsites such as Facebook and Twitter, so far, have not proven to be an adequatereplacement to our need for social interaction.

This means that many of us are more socially isolated than those living in pastgenerations. This isolation has been described by many researchers as a healthrisk comparable to smoking cigarettes, being obese, and having high bloodpressure.

As a result, it’s imperative that we make a conscious effort to create and maintain

real, healthy relationships. Precisely how to do this is beyond the scope of thisbook, but here are a few pointers:

(1) Join or start a group(2) Regularly meet people in person(3) Be clear about what you like to do for fun, and find others who like to

do the same things(4) Try not to be too defensive or judgmental(5) Don’t create high expectations early on(6) Don’t try to force closeness(7) Be honest, trustworthy, and supportive

TIP #110: Nature

Spending time in nature is a free and natural way to positively boost our minds,as well as our bodies. Some of the benefits include:

(1) A reduction of the symptoms associated with stress, anxiety, anddepression

(2) Greater overall cognitive functioning(3) An increase in attention, mental clarity and creativity(4) An enhancement of emotional and spiritual well-being

Here’s a list of simple ways for us to reap the benefits of spending time in nature:

(1) Go for regular walks outside for as little as 20 minutes(2) Schedule time to meet friends in a park(3) Instead of exercising on a treadmill or stationary bike, go running or

biking outside



(4) Eat outside on lunch breaks(5) Learn gardening(6) Regularly play golf or any outdoor sport(7) Schedule frequent camping trips with friends or family members

TIP #111: Brain Games and PuzzlesStudies show that regularly playing brain games and puzzles can have a positiveeffect on cognitive functioning. Some of the benefits include:

(1) Memory improvement(2) Greater focus and concentration(3) An increase in problem-solving abilities(4) Heightened information processing speed

These benefits were particularly noticeable in studies measuring the effects of

brain games and puzzles on those suffering from age-related mental decline.Improvement still occurred, however, for those with already healthy functioningbrains.

There are hundreds, maybe thousands of brain games and puzzles in existence,both online and offline. To learn more either do an internet search or visit thegames and puzzles section of your local bookstore.

TIP #112: Sex

There are many cognitive benefits associated with having regular sex, especially

when it takes place within a loving, intimate relationship. Here’s a list of some ofthose benefits:

(1) Reduces symptoms of stress, anxiety, and depression(2) Improves self-esteem, confidence, and overall well-being(3) Enhances thinking, logical decision-making, and creativity(4) Improves quality of sleep(5) Strengthens emotional intelligence

In addition to these, sex also:

(1) Improves heart health(2) Lowers blood pressure(3) Boost our immune system

Hack Your Brain Enhance Your Mind

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