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ADHD & Technology: Brain Hacks and Upgrades
The document discusses ADHD and various strategies to improve brain function, emphasizing the differences between 'hacks' (temporary solutions) and 'upgrades' (lasting improvements). It offers practical advice on managing distractions, enhancing memory, and adopting better learning practices, supported by experiments and research. The document also highlights the importance of foundational elements like sleep, nutrition, exercise, and mental well-being in optimizing brain health.
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ADHD & Technology: Brain Hacks and Upgrades
- 1. ADHD & Technology byMike Cavaliere http://adhdtechies.com Brain Hacks & Upgrades
- 2. InfoQ.com: News &Community Site • 750,000 unique visitors/month • Published in 4 languages (English, Chinese, Japanese and Brazilian Portuguese) • Post content from our QCon conferences • News 15-20 / week • Articles 3-4 / week • Presentations (videos) 12-15 / week • Interviews 2-3 / week • Books 1 / month Watch the video with slide synchronization on InfoQ.com! https://www.infoq.com/presentations/ adhd
- 3. Presented at QConNew York www.qconnewyork.com Purpose of QCon - to empower software development by facilitating the spread of knowledge and innovation Strategy - practitioner-driven conference designed for YOU: influencers of change and innovation in your teams - speakers and topics driving the evolution and innovation - connecting and catalyzing the influencers and innovators Highlights - attended by more than 12,000 delegates since 2007 - held in 9 cities worldwide
- 4. Who are you? Questionsfor the audience
- 5.
- 6. Your Brain CanImprove. …in a variety of ways. …a lot.
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- 8. Brain-Change Stories Extreme learningdisabilities gone Crippling stroke recovery Blindness cured Parkinson’s
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- 11. “ADHD” === “ADD” Differentterms, same condition
- 12. Real vs PerceivedADHD “ADHD is imaginary.” “ADHD is created by our society/technology.” “Everyone has ADHD nowadays.”
- 13. ADHD is aReal Condition Not everyone really has it. The brains of ADHD people are different.
- 14.
- 15. • A band-aid •A workaround • An indirect or temporary solution • a physical hardware change • a stable software improvement “Hack” “Upgrade”
- 16. • Quick results •Cheap • E.g., meds, workspace changes, software tools • Con: dependencies • Con: limited effectiveness • Con: effects not automatic • Long-term / permanent(?) results • Potential effect is large • Automatic • E.g., neurofeedback, Brain Gym, hard-core meditation • Con: time consuming • Con: sometimes costly • Con: requires discipline “Brain Hack” “Brain Upgrade”
- 17. How to Approach BrainImprovement
- 18. Your Brain isa Startup. experiment, measure, repeat.
- 19. Treat everything asexperiment Measure before & after Observe gradual changes Your Brain is a Startup.
- 20. Macro Measurements Intelligence tests Functionalabilities tests (audio, visual, etc) High-level self-observation
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- 23. Hacking Attention by reducingdistraction
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- 25. Visual Distraction Motion Disorganization /workspace design description
- 26. Visual Distraction Organize desktop Faceaway from movement Visual barrier hacks
- 27. Auditory Distraction Noisy environments Coworkerstalking Music w/vocals description
- 28. Auditory Distraction Noise-cancelling headphones Novocals Binaural beats noisli.com hacks
- 29. Social Distraction Coworkers Family /pets (when working from home) Phone calls description
- 30. Social Distraction Do notdisturb mode Set expectations Headphones rule “No distractions” time blocks Remote work days hacks
- 31. Digital Distraction Push notifs,desktop notifs App sound effects Social media, hacker news, etc description
- 32. Digital Distraction Do notdisturb Social media-blocking apps When in doubt, close all apps hacks
- 33. Internal Distraction Daydreaming Worrying Sensations (itching,vibration, etc) description
- 34. Internal Distraction No hacks:-/ Mindfulness works wonders
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- 36. Let the Clouddo the Remembering Make everything digital & automatic
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- 38. Organization is Key Havea system (Folder structure / Tagging conventions) Know the tool (Advanced search / Keyboard shortcuts) Review & refactor
- 39. Hacking Learning and skillbuilding
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- 43. My Brain Upgrades Experiments& results
- 44. Vipassana Meditation • 10days of silence • Immersive practice • Impulse control • Mindfulness • 100% free! http://dhamma.org
- 45. Brain Gym • Nervoussystem re-training (primitive reflexes) • Anxiety reduction • Better control of eyes / body • Communication ability • Less ticklish, less prone to startling
- 46. Interactive Metronome • Handheldsensor w/timing correction • Improved sense of time • Improved quantity estimation
- 47. Brain Games • Memory& focus improvements • Best when combined with exercise, other methods
- 48. Neurofeedback • Brain-wave headset •Movie stops when you don’t focus • Concentrate to start it again
- 49. Integrated Listening (ILS) •Mozart & bone-conduction headphones • Improved visual learning ability (significantly) • Coordination improvements • Increased flow (focus) states
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- 52. Sleep 101 • Light/ Sound • Movement • Alcohol / Caffeine • Technology • Sunlight (in daytime) • Exercise (in daytime) • White noise (at bedtime, for some) Decrease (at bedtime): Increase:
- 53. Nutrition 101 Less sugar/ artificial ingredients More colorful vegetables High protein, low carb Elimination diets
- 54. Exercise 101 Cardio +full-body movement 30-45min / day is ideal 10 min/day is better than 2 hours/week
- 55. Mental State 101 Stresskills Toxic personalities too
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- 57. Happiness Fundamentals Fun isgood for your brain!
- 58. Thanks for listening! ADHDTechies.com MikeCavaliere mike@mikecavaliere.com
- 59. Watch the videowith slide synchronization on InfoQ.com! https://www.infoq.com/presentations/adhd