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The document discusses various strategies to enhance brain function and well-being, emphasizing the importance of perception, sleep, exercise, and nutrition. It covers practical tips such as maintaining consistent sleep schedules, utilizing physical activity to improve cognitive performance, and being selective with information consumption. The insights aim to help individuals make smarter choices and develop healthier habits for better mental and physical health.
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Presentation pnwphp
- 1. EXPLOITING THE BRAIN AlenaHolligan @sketchings sketchings.com Wife and Mother of 3 young children PHP Teacher at Treehouse PHP Users Group Leader Women Who Code Leader for Fun and Profit
- 2. YOUR MOST IMPORTANTTOOL Perception Physical Learning Memory
- 3. EVERYONE WITH ABRAIN STAND UP
- 4. RUN IN PLACE “AWAKEAND ALERT”
- 5.
- 6.
- 7. REARRANGE SENTENCE talk thisbeneficial is fascinating
- 8.
- 9. ELDERLY PRIMING Words: Old,Gray, Florida Significantly longer to walk to the elevator Done on psychology students Did the priming influence you? NO Why? Make things up We don’t say “I don’t know” instagram.com/ginalee/
- 10. The Brain MakesThings Up
- 11.
- 12. I’m always right. I remember things wrong.
- 13. How do weuse this to our advantage?
- 14. Two Truths Everyone isthe same Everyone is different
- 15. PHYSICAL Presence, Sleep, Food& Exercise
- 16. Power Poses Amy J.C.Cuddy
- 18.
- 19. -Leo J. Burke "Peoplewho say they sleep like a baby usually don't have one."
- 20. Question: How much sleepdo you get?
- 22. SLEEP EXPERIMENT 5 daysmimicked Alzheimer's hallucinations and paranoia 30% loss in cognitive ability after 1 night Physical Affects: blood pressure, immune system, body temp Factor to obesity trouble metabolizing glucose feel hungry get cravings longer to feel full
- 23.
- 24. Some people needless insomniac gene
- 25.
- 26. ANALYZE How much doyou need, sleepcycle.com Wake up at the same time everyday, even weekends - go to bed when you’re tired Go to bed at the same time everyday - wake up without an alarm Write down how you feel, multiple times - both physically and emotionally
- 27. morning lark (1/10) nightowl (2/10) play to your strengths When are you at your best
- 28. SLEEP HACKS 90 minutecycles Create a routine Turn off electronics or f.lux Stop caffeine Cool and Dark Room/Bed is Sacred SOUND SMELL
- 29.
- 30. NAPS IMPROVE PERFORMANCE 26min nap = 34% improvement ~ army
- 31. EVERYONE WITH ABRAIN STAND UP
- 32.
- 33. WHY EXERCISE improves bloodflows clears waste (in your brain) improves performance actually makes brain bigger
- 34. Walking Desks Walking Meetings Boeing MayoClinic Start your day with Yoga
- 35.
- 36. Exercise for 75minutes to maximize mortality reduction per minute 20%
- 37.
- 38. -Bill Phillips "Food isthe most widely abused anti-anxiety drug in America, and exercise is the most potent yet underutilized antidepressant."
- 39. FOOD AS FUEL Brainadores glucose 2% of mass 20% of energy Your brain needs fat Balance: carbs, proteins and fats Supplements Caffeine and Alcohol are drugs, use carefully
- 40. Quick Tip Change theway you think about food. Find a good supplement
- 41.
- 42. EVERYONE WITH ABRAIN STAND UP
- 43. KNOWLEDGE Learned Integrated with existingknowledge Remembered over time Deployed as Behavior
- 44. LEARNED Use multiple modalities Attentionneeds engagement Elaborate, Meaningful, Context Stories and Examples
- 45. INTEGRATED WITH EXISTING KNOWLEDGE Makeit yours - do something with it Teach
- 46. REMEMBERED OVER TIME Forgetting stuffis a feature not a bug Take frequent breaks Follow up Spaced Repetition - Increased knowledge and retention - Timing is key - Information decay - computers can help - The Mnemosyne Project
- 47. DEPLOYED AS BEHAVIOR Havethe right attitude Make it a habit - habitica.com
- 48. QUICK TIPS Make upcrazy story Smells and Sounds
- 49.
- 50. new languages new technologies newapproaches books articles blogs podcasts twitter conferences Bombarded with Information overload
- 51.
- 52. We can’t multi-task Cellphones prove this
- 53. EMAIL IS LIKEGAMBLING variable reinforcement
- 54. ATTENTION IS PRECIOUS BeSelective Information Diet Selective Ignorance Pick something you care about Skim the rest Use your friends Prune Aggressively - if you’re not reading it delete it
- 55.
- 56. PRODUCTIVITY Inbox Zero (declarebankruptcy) Getting Things Done (GTD) Pomodoro Technique (Agile) Sounds (focusatwill.com) Location, Location, Location
- 57.
- 58. External Brain Capture ideasto generate more ideas. We Forget. No, you wont remember.
- 60.
- 61.
- 62. Wiki is agreat tool for teams
- 63.
- 64. EVERYONE WITH ABRAIN STAND UP
- 65. Mindfulness Try new things Writeit down Quality over Quantity Balance Breathe
- 66.
- 67. BOOKS Predictably Irrational A WholeNew Mind Getting Things Done Your Brain: The Missing Manual Pragmatic Thinking and Learning Brain Rules Mind Hacks Sway Nudge Drive
- 68.
- 69. THERE’S AN APPFOR THAT sleepcycle.com f.lux dejal.com/timeout/ habitica.com coach.me
- 70. -Ralph Keeney, DukeUniversity America’s top killer isn’t cancer or heart disease, nor is it smoking or obesity. It’s our inability to make smart choices and overcome our own self-destructive behaviors.
- 71. Choose One SmallStep Today
- 72. Alena Holligan @sketchings sketchings.com Wife andMother of 3 young children PHP Teacher at Treehouse PHP Users Group Leader Women Who Code Leader https://joind.in/18814