30 Days to a Better Memory
Do you want a clear, quick thinking brain? I have good news for you…research is showing that we can improve our memory at any age. But we do have to put some effort into maintaining our brain. It is like any muscle: ”if you don’t use it, you lose it”.
Here is a simple 30 day plan which will definitely start you on the road to a better memory. Why don’t you print this out and commit to it? What do have to lose–except your memory?
Day#1– 30 minutes of any activity:
Go for a walk, run, cycle, garden or any activity which moves your body and raises your heart rate. It produces endorphins and boosts your immune system. You will feel happier and calmer, with less clutter in your mind.
Day#2– 6-9 servings of fruits and vegetables:
These provide anti-oxidants to neutralize your stresses and supplies essential vitamins and minerals to keep brain cells healthy. They are low-glycemic carbohydrates, which reduces sugar crashes, maintaining energy and fuel supply.
Day#3– write a letter to a friend or someone special:
Writing activates the brain; showing gratitude will raise your energy and your mood
Day#4– spend 30 minutes organizing a cluttered space in your house
Organized, cleaner living space = clearer mind
Day#5– unplug the television for 1 day
Watching television causes a ‘trance’ like state– even educational shows. Spend the time reading, playing with your children or doing one of the above tips
Day#6– drink 6-9 glasses of water
The brain is 80% water and being dehydrated by as little as 10% causes significant fatigue and foggier brain; try adding a slice of lemon or lime to water for added taste and health benefits
Day#7– book a massage, pedicure or buy yourself some flowers
Show yourself how much you love ‘you’; when you love and treat yourself with kindness and respect, you will feel happier (endorphins) and other people will treat you with the same respect.
Day#8– eat 3 smaller meals and 2 snacks
This gives consistent energy and fuel to the brain and body; include a balance of low-glycemic carbohydrates (fruits/veggies/grains), good fats (almonds, salmon) and protein (lean meat, soy, legumes, eggs) which maintains level blood sugars
Day#9– sing in the shower, in the car, or while cleaning the house
Music is relaxing, and releases endorphins–raising your mood and de-cluttering your mind
Day#10– meditate for 10-20 minutes
Find a quiet place to sit with your eyes closed and straight back; calming your mind clear pathways for solutions to problems to ‘flow’ through
Day#11– surround yourself in nature for at least 30 minutes
Going for a walk in the park, the woods, or sitting in your garden will ‘ground’ you; less emotional highs and lows
Day#12– start a gratitude journal
Writing 5 things you are grateful for at the end of your day. It will help you to see what you have in your life, instead of focusing on what you don’t have or don’t like about your life. This elevates mood and increases your vibrational frequency, attracting more of what you want in life; happier mood = healthier brain
Day#13– news fast today (no radio, reading or watching the news)
Bad news sells; notice how you ‘feel’ after watching, listening or reading about homicides, natural disasters, bombings etc. Ask yourself how much this information enriches your life; does it make you feel happy, sad or angry? If the news is important enough, it always finds its way to you. Then you have a choice of finding out more information.
Day#14– take your dog to the dog park
If you don’t have a dog, you can still go the dog park and watch how happy they are playing with other dogs. Notice their wagging tails, wiggling bodies and smiles on their faces—will raise your mood, gives you a break from the whirligigs in your mind and will remind you of what it means to have ‘fun’
Day#15– listen to relaxing music in a quiet place for 30 minutes
Quiet music calms the mind, helping you to feel better; effective just before bed for a restful sleep
Day#16– smile at everyone you pass today
Smiling relaxes your facial muscles and mind; you will notice how much better you feel, as well as raising another person’s mood (paying it forward)
Day#17– sign up for a new activity or learn something new
This will turn on the ‘plasticity’ switch in the hippocampus area of the brain (memory centers). Adults tend to lead a routine life. Spice it up by driving a different route to work, brushing your teeth with non-dominant hand, sign up for painting, golfing, or music lessons
Day#18– read for 30 minutes
Reading out loud and following with your finger (easy when reading to children) will stimulate more brain activity than silent reading
Day#19– work on a puzzle for 30 minutes
Jigsaw puzzles will activate more areas because you have to scan for pieces, use fine motor to pick them up, fit the pieces together, and organize pieces (borders, colours). Sudoku, crosswords, board games, card games are also excellent for stimulating brain growth
Day#20– limit caffeine and alcohol
Limit tea, coffee or caffeinated sodas to 1 or 2; caffeine is dehydrating and causes sugar highs/lows = brain fogginess/fatigue. Alcohol (more than 1 or 2/week-is that all?) damages brain tissue
Day#21– pick a fun activity or play for an hour
Go on a picnic with the family, fly a kite, go to a movie, play with the kids in the park; you will have a break from thinking about your problems
Day#22– treat yourself like your very best friend
Look in the mirror and tell yourself…”I love you”-repeat 3 times. Do it 3 more times today. Only kind thoughts about yourself are allowed today. When you genuinely love yourself, you will have lots of love for other people; will raise your mood, allowing you to be more productive will fewer worries
Day#23– learn a new joke and tell it to 3 people
Laughing releases endorphins; it has proven health benefits for mind and body. Notice how often children laugh; rent a comedy; read a funny book
Day#24- -spend 30 minutes on personal development
Listening to motivational CD, reading personal growth books will boost your confidence, motivate you to step out of your comfort zone, raise your mood; happier mind = better memory
Day#25– focus on being ‘present’
Being aware of your emotions (sad, happy, mad…) will give you feedback on how you are doing; being ‘present’ gives more joy and gratitude for your life; pay attention when someone is speaking to you (we have 2 ears and 1 mouth for a good reason)
Day#26– Call a friend-go out for lunch or dinner
Socializing requires you to listen, speak, think (find words & make sense of what is being said, responding with feedback). Surrounding yourself with happier, optimistic people will raise your mood; if you laugh more often, you will have a better outlook on life
Day#27– only check emails on computer or blackberry twice today
If you don’t have a computer, replace this one with one of the above tips. Checking emails frequently is a time waster.
Day#28– receive compliments
Many people find ‘giving’ easier than ‘receiving’; it is important to balance both. Learn how to receive compliments graciously, without embarrassment or feeling like you have to give one back. Notice when you ‘receive’ a gift—someone opening the door for you, a baby smiling at you or letter from a friend
Day#29– practise deep breathing once an hour
Breathing through your nose, relaxing your shoulders and neck, and using your diaphragm to bring air into your lower ribs and belly will stimulate optimal lymphatic flow. This carries away toxins, calms your mind and increases oxygen to your brain
Day#30– sleep 6-8 hours
Allows your brain to recover from daily stresses; important to keep a regular schedule (including weekends) for healthier body rhythms.
Good sleeping patterns = increased mental alertness.
Congratulations on completing the 30 day plan for a Healthier Brain! Sleep well tonight so you will be ready to start another 30 days tomorrow.
I would love to hear your ideas or feedback on this plan.
t. 250-573-2436
© 2010 Holly Eburne