How to Improve Your Memory, Problem-Solving, and Mental Processing Speeds in Just 6 Minutes, Backed by New Research

 

can't control luck. But you can control, at least to a degree, your level of intelligence. Your ability to make smart decisions. Your ability to learn, retain... and most importantly, use what you learn.

Want to increase your learning speed, make smarter decisions, and increase your overall intelligence? A new study just published in the Journal of Epidemiology and Community Health found that six to nine minutes of moderate to vigorous exercise can improve your working memory and significantly improve higher-level cognitive skills like organization, prioritization, and planning. 

("Moderate" exertion involves things like fast walking, slow jogging, or any activity that, while it's not easy, you can still can carry on a conversation. "Vigorous" exertion is just what it sounds like; cycling, swimming, HIIT workouts, fast jogging, etc.)

On the flip side, not getting a little exercise can have a negative impact on your mental abilities. The study found that cognition declined by 1 to 2 percent – not a lot, granted, but still – when eight minutes of moderate to vigorous physical activity was replaced by sitting.

As the researchers write: 

Relative to time spent in other behaviors, greater MVPA (moderate to vigorous physical activity) was associated with higher cognitive scores. Loss of MVPA time, given its smaller relative amount, appears most deleterious.

Efforts should be made to preserve MVPA time, or reinforce it in place of other behaviors.

Or in non researcher-speak, if you want to get smarter, get off your butt and get moving for at least six minutes a day.

Why "at least"?

The study found that the more time you spend exercising – up to a point, obviously – the greater the mental benefits. (And, of course, the physical benefits. Who doesn't love a double-dip?)

Other research agrees. For one thing, exercise can slow or even reverse the physical decay of your brain. (Contrary to conventional wisdom, new brain cells can be created.) Research shows exercise can increase the size of your hippocampus, even in your 60s and 70s, mitigating the impact of age-related memory loss. 

And if six to ten minutes sounds like too much, a meta-review of a number of studies published in Transitional Sports Medicine found that even "aerobic exercise for two minutes to one hour at moderate-to-high intensity improved attention, concentration, and learning and memory functions for up to two hours."

If you want a longer-term boost – who doesn't? – a study published in Proceedings of the National Academy of Sciences found that participants who walked briskly – shooting for a target heart rate of 60 to 75 percent of max – for forty minutes three times a week increased hippocampal volume by slightly over 2 percent. 

Walking briskly is, of course, just one way to exercise. Any form of moderate to vigorous intensity exercise will do the trick. The key is to exercise at a level that keeps your pulse between 60 and 75 percent of your maximum heart rate.

In general terms, your individual parameters may vary – your max heart rate is 220 beats per minute minus your age; if you're 40 years old, your target heart rate should be between 108 and 135 beats per minute. (Again, working sufficiently hard enough that it's difficult to carry on a conversation without having to pause to take deep breaths.)

Jogging. Cycling. Weight training (as long as you don't pause too long between sets.) Calisthenics. Burpees, my "favorite" vigorous exercise. (Doing burpees for six to eight minute straight will redefine "vigorous.") Yoga, Pilates, HIIT training.... basically anything you will be willing to do for at least six to eight minutes a day, consistently. 

Because, as with nearly everything in life, doing the right things over and over is the surest path to success.

Especially if the success you hope to achieve involves getting – and staying – a little smarter

MIT neuroscientist shares 4 things she never does to eliminate ‘brain fog and forgetfulness’

 

The alarm goes off. You get dressed, grab your coffee, and head to work. But by lunchtime, you start to feel disorganized. You reread emails because you lack focus and mental clarity.

There’s nothing worse than brain fog. In addition to stress and lack of sleep, it can be caused by the immune system creating an inflammatory response in the brain. This can lead to symptoms like poor concentration and memory, or difficulty making decisions.

As a neuroscientist, I study the causes of brain fog and forgetfulness. To avoid them, here are four things I never do:

1. I never let my body get tense for too long.

Even if you think you’re relaxed, your body may be physically tense (e.g., stiff neck, back or shoulder pain). This can be a result of stress from things like unfinished tasks or looming deadlines.

So when I notice that my body is tense, I immediately do an exercise called “box breathing”:

1. Inhale through your nose as you slowly count to four seconds.
2. Hold your breath for a count of four seconds.
3. Exhale through your nose, releasing all the air from your lungs, as you slowly count to four seconds.
4. Hold your breath for a count of four seconds.
5. Repeat for at least four rounds.

Box breathing is a simple way to help calm your brain. Studies also show that it can reduce levels of cortisol, which is the chemical produced when the body is under stress.

2. I never use screens one hour before bedtime.

As tempting as it might be to scroll through Instagram or watch TV before bedtime, these activities can be too stimulating for the brain.

 Instead, I try to read a book before turning out the lights. If that doesn’t help me sleep, I do a “relaxation body scan,” squeezing and releasing muscles — starting at my toes and all the way up to my head.

Ideally, we need about eight hours of sleep a night. More than that can lead to a depressed mood, and less than that doesn’t give the brain enough time to rest and reset.

3. I never load up on glucose.

If your gut isn’t healthy, your brainpower can falter, too. I strengthen my gut-brain axis by maintaining a diet rich in hydrating foods, healthy fats and digestible protein.

Most important of all, I try to avoid sugar. Your brain uses glucose (sugar) as fuel, but refined carbohydrates like high fructose corn syrup found in sodas are not good sources of fuel. Your brain gets a burst of too much glucose, then too little.

This can lead to irritability, tiredness, mental confusion, and impaired judgment.

I also eat foods rich in magnesium — whole grains, leafy greens, dried beans and legumes — to help regulate my mood and sleep cycle. And I make sure to have my last caffeinated drink of the day before 10:00 a.m.

4. I never go a day without meditating.

I meditate for at least 12 minutes a day.

Doing this at nighttime can help mitigate brain fog the next day:

1. Remove all distractions from your room.
2. Sit or lie down in a comfortable position.
3. Take deep breaths.
4. Quietly observe your thoughts.
5. Whatever thoughts come, simply acknowledge them return your focus to your breathing.

If you don’t like to meditate, you can do a mindful activity such as cooking or taking a quiet walk.

I also recommend coming up with a mantra that you can say in the morning, like: “Brain fog is a state of mind. I will go to bed early tonight and be fine tomorrow.”

By articulating your goals to yourself out loud, you can start to be more intentional about changing your habits. And through that repetition, your brain and body will start to follow suit.

 

New Notes: We Are Disappointed In Banks – Emefiele

 The Central Bank of Nigeria (CBN) Governor, Godwin Emefiele says he is disappointed with the way things, noting that new naira notes are being used at parties.

He said this showed that commercial banks had breached the directives and guidelines given to them by the CBN.

 Emefiele made the remarks while shedding light on the new currency policy before the House of Representatives Ad-hoc Committee on Tuesday.

He said the apex bank had re-enforced its resolve to involve all the security and anti-corruption agencies in the arrest of saboteurs.

 He dded tha the benefit of the e-economy had started to manifest as inflation was not rising and no stagnation in the economy.

He further noted that kidnappings for ransom and other criminalities had been slightly curbed as beneficiaries of the criminal acts found it difficult to collect or move their illicit monies from their victims or their (the victims’) families.

He acknowledged that although some Nigerians may be affected by the bottlenecks, things would get better with time and more stringent measures being taken.

He however informed that the apex bank had deployed 30,000 agents to attend to Nigerians that are disadvantaged because of their locations and nature of businesses to have access to the currency swap.

5 easy side hustles to start with little to no money

 

 

• Some people may be looking for ways to earn ancillary income as experts warn of a recession. 
• Side hustles are one way to make extra money, and many cost nothingor very little to start.
• Founders share five of the low-cost side hustles that helped them make additional money.

PSG: No coach will play three of you together – Riolo slams Messi, Neymar, Mbappe

 

  French football journalist, Daniel Riolo, has launched an attack on Paris Saint-Germain forwards, Lionel Messi, Neymar, and Kylian Mbappe following the Parisians’ 1-1 Ligue 1 draw against Stade Reims

 PSG were held to a 1-1 draw against Stade Reims at the Parc des Princes on Sunday.

They failed to claim the win despite having Messi, Neymar, and Mbappe in their attacking frontline.

Neymar gave PSG the lead in the 51st minute of the match, but Marco Verratti’s dismissal made life difficult for the host.

While a 10-men PSG managed to hold on to their one-goal lead for most of the second half, they eventually conceded a late equalizer through Arsenal loanee Folarin Balogun.

The result means PSG are now three points ahead of second-position Lens on the Ligue 1 table after 20 matches.

Speaking after the game, Riolo cited PSG’s attack as a problem area for Christophe Galtier’s side, insisting that it is impossible to incorporate Messi, Neymar, and Mbappe in the same line-up.

He said on RMC Sport: “No coach in the world can play the front three together (Messi, Neymar and Mbappe), it’s impossible.” 

5 Powerful Strategies I Used To Go From Super Lazy To Insanely Disciplined

 

 Motivation fades. Willpower is finite. Good intentions only last for so long.

But discipline lets you do what you have to do even if you don’t want to, day after day.

Studies show disciplined people are happier because they achieve their goals – it makes the difference between…

• Watching your belly fat jiggle and using your abs as a washboard
• Getting stuck in a dead-end job and enjoying a fulfilling career
• Staying calm in an argument and saying things you regret later

Discipline = The ability to choose what you want most over what you want now

However, most people assume you either have discipline or you don’t, which is as far from the truth as a fish from climbing a tree.

Discipline is a skill anybody can learn – if you know how to.

I went from a lazy student sleeping until 1 pm every day to competing in a bodybuilding competition, building my own business, and racking up 300+ day meditation streaks.

Steal my strategies and build iron discipline the smart way.

#1: Use the Power of Identity Change

Most people underestimate the power of small steps over time.

Humans value immediate rewards more than future ones. Instant gratification makes our brains go brrrr.

But this impatience often leads to overwhelm.

Every January, New Year’s resolutioners flood my local gym. They sweat, grunt, and chug protein shakes five times a week. But come February, they lost their motivation – and the lifting platforms are empty again.

   Pushing yourself too hard in the beginning only leads to burnout because building discipline is a marathon, not a sprint.

James Clear, author of the NYT bestseller Atomic Habits and a newsletter with over 1 million subscribers, calls this identity change.

 Instead of aiming sky-high and crashing hard, take these small steps:

• Turn the water to cold for five seconds at the end of your shower
• Take the stairs instead of the elevator
• Go to bed and wake up half an hour earlier
• Have one healthy snack per day instead of inhaling French fries
• Read for ten minutes before watching Netflix

“Every action you take is a vote for the type of person you wish to become.” – James Clear

Every time you delay instant gratification, you see yourself as more of a disciplined person, which makes it easier to act like one.

#2: Make Your Environment Work For You

“I can resist anything except temptation.” – Oscar Wilde

Your environment influences you, but you can choose how.

In a devilish experiment, social psychologist Roy Baumeister called people into a room with freshly baked cookies. The first group of people could snack on the goodies, the second had to eat horseradish instead. Then, the real experiment came.

In the next room, the participants had to solve a persistence-testing puzzle.

The cookie people tried for much longer than the unlucky bastards who had to snack on rabbit food.

The implication?

Willpower is a finite resource and the wrong environment can take away huge chunks of it.

Instead of playing the discipline game on hard mode, use these tweaks to make it easier for yourself:

• Hide the fast junk food and put out healthy snacks on the kitchen counter
• Store the TV remote in a drawer and keep a book on the coffee table
• Put your phone in a different room while you work
• Place a pack of bottled water next to your desk so it’s effortless to drink more
• Place your alarm away from your bed so you have to get up
• Set a reminder to move for five minutes every hour

This is one of the easiest discipline hacks I know, which is why I’ve applied it hundreds of times over the years.

 Do the same and watch your discipline skyrocket.

#3: Use the Clarity of Specific Goals

Airy-fairy goals lead to airy-fairy results.

Saying, “I’ll be more disciplined/I’ll read more books/I’ll work harder”

is a well-meant recipe for disaster. Without specific actions, you’re much more likely to say “I’ll do it tomorrow.” But that tomorrow never comes.

So what’s the solution?

Specific goals.

In an eye-opening Harvard study, people who set specific goals were almost three times more likely to achieve them than the ones who didn’t. Instead of kicking the can down the road and making excuses, they had a time and place to make it happen. 

Use this implementation intention to do the same:

I will [BEHAVIOR] at [TIME] in [LOCATION].

• I will meditate for 10 minutes at 7 am on my couch.
• I will work out for one hour at the gym right after I finish work.
• I will grow my side gig for two hours every Saturday morning.

This is known as a S.M.A.R.T. Goal, which is one that is Simple, Measurable, Attainable, Relevant, and Time-based. 

I’ve used this technique to meditate every morning for two years in a row.

The effort/reward ratio is insane. Write down a simple sentence. Tape it to your fridge or your forehead – wherever you can see it. Follow up and get it done.

Boom, watch yourself become more disciplined by the day.

#4: Use Your Brain Chemistry Strategically

If discipline makes you feel miserable, you’re doing it wrong.

Yes, delaying instant gratification is hard.

No, it shouldn’t feel like Chinese water torture.

As a teenager, my grandma pushed me to study hard. I was ambitious, but if the carrot is missing, you start to despise the stick.

If you never reward yourself, you develop resistance to what you’re doing. You start questioning yourself – “why the heck do I even put up with this if it makes me miserable?”

The payoffs of discipline can take a long time to manifest. In the meanwhile, you have to reward yourself to keep your spirits high. This…

 

• Gives you confidence
• Makes you feel like you’re on the right track
• Helps you build discipline because your brain releases dopamine, which strengthens the connections in your learning and memory center, the hippocampus

Your rewards can be tangible like a nice dinner, a new jacket, or treating yourself to a massage. Or, you can write down your accomplishments and celebrate the feeling. Either way, make the experience positive and you’ll build discipline much quicker.

5: Use the Simplicity of the “Two Strikes Rule”

You’re a human, not a robot, so treat yourself like one.

It ain’t easy to find the golden middle between pushing hard and letting yourself go. The former leads to burnout, the latter keeps you lazy. You can achieve balance with a simple rule.

Never miss twice.

Look, slip-ups are going to happen no matter what – but how you deal with them makes all the difference.

Instead of thinking you’re a lazy loser, show compassion for yourself and make sure it doesn’t happen again the next day.

This makes enough room for mistakes without letting them take over.

The best thing? A 2009 study has shown messing up once from time to time doesn’t significantly affect the formation of new habits and behaviors. So breathe easy.

If you missed your goal for the day, your new goal is to make sure you don’t miss it the next day.

Discipline is a long-term game, play it accordingly.

Summary To Help You Become More Disciplined

The best things in life require you to sacrifice instant gratification for long-term benefits.

Discipline is the skill that helps you do that.

Use these five strategies to build it, one day at a time:

 

1. Use the power of identity change.
2. Use the influence of your environment.
3. Use the clarity of specific goals.
4. Use your brain chemistry strategically.
5. Use the simplicity of the two strikes rule.

“Learning to effectively lead yourself and others all comes down to discipline. Happiness, success, and fulfillment stem from focus and self-control. It may be hard to believe when you’re facing an all-you-can-eat buffet, the prospect of making a quick buck, or the lazy lure of sleeping in versus getting on the Peloton, but studies show that people with self-discipline are happier. Why? Because with discipline and self-control we actually accomplish more of the goals we truly care about. Self-discipline is the bridge between goals defined and goals accomplished.” – Akira Sasaki

African Billionaires Disclose Three Easy But Effective Money Rules

 

  In addition to being immensely wealthy, African billionaires also have years of experience making money, which now serves as rules they abide by. These rules have contributed to both the maintenance and growth of their wealth. 

With a net worth of $19 billion, Aliko Dangote has maintained his position as the richest person in Africa, according to the Bloomberg Billionaire index. Like many others, he saw a gain in wealth despite the various economic headwinds that the world market was experiencing, such as inflation. 

Here are some African billionaires that share their money rules that serve as their business principles. 

Invest instead of saving in banks – Aliko Dangote 

Aliko Dangote is the richest man in Nigeria and Africa. He earned this position by making wise financial decisions. 

By upholding his financial principles, he kept the top spot on the list of African billionaires. He believes in investing his money back into his businesses, which has been his driving force. As a result, he is now worth billions of naira, and the brand is still dominant. 

 

• One of the pieces of money advice he shared was that ‘‘Dangote Group are not doing like other Africans who keep most of their money in the bank. We do not keep money in the bank. We fully invest whatever we have, and we keep investing”.
•  He also has two money principles that he never violates when investing. He said, “First, I only enter a business that I can fully understand. I never enter a business that is not clear to me.”

The second principle is that I have to be able to become number one or, at worst, number two in that business”. 

Have a saving culture – Tony Elumelu 

Nigerian businessman, economist, and philanthropist Tony Elumelu supports entrepreneurship in Nigeria and around Africa. Elumelu’s saving culture is one of the things that has helped him succeed in his quest to build money. 

This inspired one of his famous sayings, “If I didn’t save from earning one dollar, I would not save even if I earned $1bn”. This money rule shaped him into having a disciplined mindset of not spending all but saving more.”

 

Save and be frugal with your spending – Strive Masiyiwa 

According to the Zimbabwean billionaire, all thanks to his mother, he learnt the best things that helped shape his perspective about money, which includes learning to save and be frugal with his spending habits.

• He said, “My mother would be quick to rebuke me if I did anything that was “showy”, or an attempt to impress others”. 

Not because they lacked money, but because it was the best money rule to develop. He said, “Years later, I discovered that the old lady could easily have bought herself a Mercedes anytime; she was just frugal!”

New Research Shows Remote Work Essential For Caregivers

 

 Work from home jobs for caregivers have been on the rise in recent years, and for good reason. A recent study by Mother Honestly and Care.com found that 73% of caregivers use the time they save from working from home to care for their children, and 70% use it to spend more time with their partner or spouse. This report shows that remote work can be vital for work-life balance, and employers must take note of these findings before deciding to eliminate remote work.

One of the main benefits of work from home jobs for caregivers is that it levels the gender playing field. Traditionally, caregiving responsibilities have been shouldered by women, but the ability to work from home has made it easier for men to contribute to child care and household chores.

The study found that 47% of men with a child under 15 felt they could spend more time with their kids and better help out their partners. This is a significant shift and it means that more opportunities are opening up for women to slow down on the homefront and ramp up on the workfront.

 Additionally, managers and caregivers are on the same page when it comes to remote work. The study found that 77% of managers and 76% of caregivers agree that remote work improves workers' overall quality of life. This is a significant shift as it shows that remote work has finally proven itself after three years of uncertainty from leaders.

It's important to note that remote work doesn't have to have a downside. Many workers and leaders are worried about the threat remote work poses to career advancement. The study found that 58% of women and 64% of men say remote work limits their career, while 48% of managers believe showing up to the office equates to more advancement opportunities. However, if employers truly commit to implementing a flexible and inclusive workplace, remote work can be a win-win for both employees and employers.

 One of the challenges that companies face when implementing remote work is cognitive biases. Attentional bias can play a role, as managers may only pay attention to the negative aspects of remote work and ignore the positive benefits, despite the new research about the benefits of remote work for caregivers.

Another cognitive bias that can impact companies is the status quo bias. This bias can lead managers to prefer the status quo, even when it's not the best option. For example, a manager may prefer to keep their employees in the office, even though remote work would benefit both the employees and the company through helping caregivers stay at their jobs.

Functional fixedness is another cognitive bias that can impact the remote work discussion. Managers may view remote work as a fixed concept and may not consider different variations of remote work, such as a hybrid model, that may better suit the company's needs and help to provide work-life balance for caregivers.

 The empathy gap can also play a role in the remote work discussion. Managers may not be able to fully understand the challenges that caregivers face and may not fully appreciate the benefits of remote work for caregivers.

It's important for employers to understand that remote work can level the gender playing field, with men stepping up more than ever before due to newfound flexibility. Remote work also improves workers' overall quality of life and can be a win-win for both employees and employers if implemented correctly.

However, employers must also be aware of the potential downsides of remote work and how cognitive biases can impact their decision-making process. It's essential to consider different variations of remote work, such as a hybrid model, that may better suit the company's needs.

Additionally, employers must understand that remote work can also have a positive impact on the company's bottom line. A recent study from Stanford found that companies that offer remote work options have lower turnover rates, which in turn can save the company money in recruitment and training costs.

2 Daily Habits That Will Make You Super Focused and Productive All Day

 

 

Two keys to being more productive without the burnout

How can we be more productive during the day while at the same time curtailing the habits that lead to burnout and "chronic workplace stress?" 

1. Step away from your screen

According to one 2019 survey of 1,057 US office workers, 87% of professionals spend most of their workday staring at screens: An average of seven hours a day. This is before Covid. Our laptops and devices are vital for productivity, but how many of us consciously step away from our screens in practice? 

Taking regular breaks from screens and devices is essential. This study found that "employees who take breaks every 90 minutes report a higher level of focus and productivity."

So, close your laptop and take a quick walk outside. This allows your brain to recharge for your next task.

2. Work in focused intervals

In a similar vein, experts studying the science of human performance have concluded that rest is key to top performance.

If you're cut from the mold of pushing yourself harder and harder to achieve more and more, the experts say, you only have it half right. 

When you achieve the right balance of pushing yourself through hard work with the rest and recovery you need for that hard work to absorb – you can improve on whatever it is you're doing. 

In addition to the 7 or 8 hours of adequate sleep that so many entrepreneurs and CEOs neglect, taking smart breaks during your workday and having longer periods of downtime, are keys to being more productive. 

In other words, if you can step back and give yourself five to ten minutes of rest for every hour you work, what that does is it allows your really hard stressful periods to be more productive. Adopting this interval-based approach to productivity can transform the workplace.

One tech company I've previously written about has worked this approach to perfection. Their most productive workers spend, on average, 52 minutes engrossed in their work (they call these "sprints"). 

You'll find these people working in a state of flow with intense purpose and will. This is followed by a 17-minute rest period, which prepares their brain for the next 52-minute sprint of high productivity. 

Turns out, "the secret to retaining the highest level of productivity over the span of a workday is not working longer – but working smarter with frequent breaks."