As we age, it’s common to experience those frustrating moments of forgetfulness.
Neuroscience professor, Charan Ranganath of UC – Davis gives four key habits to sharpen your memory:
1. Focus: Ditch multitasking. Concentrate on one task at a time to bolster memory strength. Dedicate specific times for tasks and sprinkle in breaks to recharge—meditation, a stroll, or daydreaming can do wonders.
2. Sleep Well: Prioritize quality sleep. It’s essential for clearing brain waste and cementing memories.To enhance your sleep, limit screens, heavy meals, caffeine, and alcohol before bed. And if you’re struggling with snoring, consider getting checked for sleep apnea.
3. Seek Novelty: Break the monotony. Novelty keeps the brain nimble. Go for a walk, meet new people, and seek new experiences. These will become the building blocks of vivid, lasting memories.
4. Overconfidence in our memory can lead to disappointment. Accept that memorization is hard, and give yourself permission to get it wrong before you get it right. Test yourself repeatedly over time to strengthen recall of info you need.
These four insights remind us that memory isn’t just about holding onto the past—it’s about empowering our present and future. By understanding and nurturing our brain’s needs, we can maintain a sharp, reliable memory well into our later years.
What do astronauts and elite athletes have in common?
They both monitor their Heart Rate Variability (HRV).
But why is this measure so important, and how does it relate to creativity?
HRV is a critical indicator of our nervous system’s resilience and ability to adapt to stress. Unlike simply counting heartbeats per minute, HRV focuses on the subtle variations in time between consecutive heartbeats. This sensitive metric offers a nuanced picture of our physiological state by reflecting changes in our autonomic nervous system’s balance.
By tracking HRV, individuals can gain valuable insights into how their bodies respond to different types of stress, whether physical, mental, or emotional. This knowledge allows athletes to fine-tune their training intensity for optimal performance. But the benefits of HRV monitoring extend far beyond the realm of physical training.
Interestingly, a high HRV is also associated with a harmonious autonomic nervous system, which is conducive to creativity and innovative thinking. When our bodies are in balance, we’re more capable of entering flow states, generating novel ideas, and approaching problems from fresh, inventive angles. In other words, HRV acts as a barometer for our creative potential.
So, how can you harness the power of HRV? Start by incorporating daily assessments into your routine using a reliable tracker or app. I like an app called Welltory. It’s validated and makes HRV data actionable. Then, use your readings to guide your activities. If your HRV is low, don’t despair – practices like deep breathing, meditation, and engaging in enjoyable hobbies can help increase HRV levels, promoting relaxation and balance. Prioritize restorative activities until your HRV recovers.
Conversely, when your HRV is high, seize the opportunity to push yourself physically or dive into complex creative projects. Your body is primed for peak performance.
Whether you’re an astronaut, elite athlete, or artist, tuning into your body’s signals through HRV tracking can be a powerful tool for optimizing your capabilities. By understanding and responding to the language of your heart rate variability, you’ll gain a deeper connection with your body and the ability to thrive in all your pursuits.
Many of us have heard the saying “When it rains, it pours” and used it to describe misfortune in our lives.
This saying is not only negative, but also untrue.
Here’s a simple strategy to reframe the rain in our lives and see it as a temporary and manageable event, rather than a never-ending downpour.
By asking ourselves three questions: Is it true? Is it not true? Do I just not know? – we can break free from the “when it rains, it pours” mentality and find more happiness, creativity and resilience in hard times.
How are you looking at the world right now? How are you looking at a problem?
Are you looking at it as a wall to climb, a mountain, a puddle to step over, a puddle to jump into?
We all get used to seeing the world through what’s comfortable. But we can miss details when take what we see for granted. Doctors who can’t see something they suspect is hiding in plain site will turn x-rays over to look at them from a different perspective.
ZenStorming 