Podcasts > The Mel Robbins Podcast > Brain Hacks: 6 Secrets to Learn Faster & Unlock The Full Power Of Your Mind

Brain Hacks: 6 Secrets to Learn Faster & Unlock The Full Power Of Your Mind

By Stitcher

In this episode of The Mel Robbins Podcast, Mel Robbins and various guests explore strategies for optimizing brain health and function. They discuss the importance of prioritizing brain care and maintaining a brain-healthy diet rich in foods like salmon, blueberries, and leafy greens.

The episode also delves into overcoming challenges like procrastination and negative self-talk, offering practical tips for cultivating more positive habits and mindsets. Additionally, the speakers share insights on fostering mental well-being through practices like expressing gratitude, engaging in physical activity, and nurturing social connections.

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Brain Hacks: 6 Secrets to Learn Faster & Unlock The Full Power Of Your Mind

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Brain Hacks: 6 Secrets to Learn Faster & Unlock The Full Power Of Your Mind

1-Page Summary

Brain Health and Optimization

Importance of Brain Care

Daniel Amen stresses the significance of brain care, equating the brain to a supercomputer controlling mental and physical functions. Mel Robbins underscores making brain care a daily priority.

Memory Improvement Strategies

Jim Kwik suggests the SUAVE method for remembering names: Say, Use, Ask about the name. He also recommends visual associations, like picturing Mary with lambs.

Optimal Brain Diet

Daniel Amen recommends brain-healthy foods like salmon, blueberries, nuts, leafy greens, and raw cacao, which he uses to make a brain-boosting hot chocolate drink.

Mental Health and Cognitive Function

Alcohol's Detrimental Impact

Dr. Sarah Wakeman explains alcohol damages brain structures like the amygdala, impairing memory and increasing dementia risk. Even moderate use can cause brain shrinkage.

Overcoming Procrastination

Joseph Ferrari describes procrastination as a learned behavior that can be unlearned through focusing on small steps rather than being overwhelmed. Mel Robbins supports this view.

Improving Self-Talk

Dr. Paul Conti likens negative self-talk to an inner critic. He suggests awareness, reflection, and replacing harmful self-talk with positive internal dialogue.

Happiness and Well-Being

Cultivating Gratitude

Shawn Achor advises a daily practice of writing down 3 new gratitudes to train the brain's positivity. Daniel Amen does a nightly reflection, while Conti encourages small acts of kindness.

Physical Activity for Mood

Achor recommends 15 minutes of brisk walking 4-5 times weekly, which can have an antidepressant effect.

Nurturing Social Connections

To strengthen bonds, Achor suggests writing a brief daily email praising or thanking someone for 21 days.

1-Page Summary

Additional Materials

Counterarguments

  • While Daniel Amen emphasizes the importance of brain care, some critics argue that the brain is not as straightforward as a supercomputer and that this analogy oversimplifies the complex nature of brain functions and disorders.
  • Mel Robbins' advice to prioritize brain care daily is sound, but some may argue that for individuals with demanding schedules or mental health issues, this may not always be practical or achievable.
  • Jim Kwik's SUAVE method and visual associations for memory improvement are useful techniques, but they may not work for everyone, as people have different learning styles and memory capabilities.
  • Daniel Amen's recommended brain-healthy foods are generally accepted as nutritious, but some nutritionists might point out that dietary needs can vary greatly among individuals, and what is brain-boosting for one person may not be for another.
  • Dr. Sarah Wakeman's points on alcohol's detrimental impact are well-documented, but some research suggests that moderate alcohol consumption may have certain health benefits for some individuals, indicating that the effects of alcohol are not universally negative.
  • Joseph Ferrari's approach to overcoming procrastination by focusing on small steps is helpful, but some psychologists might argue that procrastination can sometimes be a symptom of underlying issues like anxiety or depression that require more comprehensive treatment.
  • Dr. Paul Conti's advice on improving self-talk is valuable, but some mental health professionals might emphasize the importance of also addressing external factors that contribute to negative self-talk, such as stressful environments or toxic relationships.
  • Shawn Achor's recommendation for daily gratitude practices is widely supported, but some studies suggest that the effectiveness of gratitude exercises can vary, and they may not lead to long-term changes in happiness for everyone.
  • The suggestion of 15 minutes of brisk walking 4-5 times a week by Achor is a good baseline for physical activity, but some health experts may argue that a more varied or intensive exercise regimen could be necessary for significant mood improvement in some individuals.
  • Achor's advice to write a daily email to strengthen social bonds is a positive action, but some might argue that authentic, face-to-face interactions are more impactful for building and maintaining relationships than digital communication.

Actionables

  • You can enhance your brain's performance by creating a "brain care" playlist with songs that encourage relaxation and concentration, playing it during tasks that require mental focus.
    • Music has been shown to affect mood and cognitive function. By curating a playlist with tracks that are known to reduce stress or enhance concentration, such as classical or instrumental pieces, you can create an auditory environment that supports brain health. Play this playlist while working, studying, or during any activity that requires mental effort to help maintain a healthy and productive brain environment.
  • Develop a habit of "brain breaks" throughout your day by setting a timer for every 90 minutes to take a short, mindful pause from screen time.
    • Similar to how you might stretch your legs after sitting for a long time, your brain also benefits from regular rest periods. During these breaks, engage in activities that are unrelated to your current task, like stepping outside for fresh air, doing a quick meditation, or practicing deep breathing exercises. This can help prevent mental fatigue and maintain cognitive function throughout the day.
  • Create a "gratitude jar" where you write down something you're grateful for each day and read them at the end of the week to reinforce positive thinking.
    • Gratitude can shift your focus from negative to positive and improve your overall mental well-being. By physically writing down things you're thankful for and placing them in a jar, you create a visual and tangible practice of gratitude. At the end of the week, reading through your notes can serve as a powerful reminder of the good in your life, reinforcing a positive mindset and potentially leading to improved brain health.

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Brain Hacks: 6 Secrets to Learn Faster & Unlock The Full Power Of Your Mind

Brain Health and Optimization

Understanding how to care for and optimize brain health is essential, as the brain is the engine that drives both mental and physical functions.

Importance of brain care

The brain is often compared to a supercomputer because of its central role in controlling mental, physical, and cognitive functions. Daniel Amen stresses that caring for the brain is essential, and maintaining its health should be as routine as the daily tasks of brushing teeth or caring for nails. Yet, despite its significance, brain care is frequently overlooked. Mel Robbins underscores the ease of brain care and emphasizes the importance of making it a daily priority, much like dental hygiene or nail care. She acknowledges that before her involvement in a podcast featuring six world-renowned experts, she did not prioritize brain health but has since learned the importance of simple, science-backed practices for optimizing brain function.

Memory Improvement Strategies

One of the key strategies to improve memory involves the SUAVE method, which Jim Kwik describes as follows:

  • S: Say the person's name immediately upon meeting them to ensure it sticks.
  • U: Use the name several times in the conversation to reinforce it in your memory.
  • A: Ask about the name, especially if it's unusual, to help you remember it by making it more interesting.

Additionally, Kwik discusses the effectiveness of visual associations in memory retention. He suggests pairing names with vivid images to make them more memorable, like visualizing Mary with lambs or David with a slingshot. By seeing, feeling, and hearing this visualization, the memory becomes more tangible and thus, easier to recall.

Optimal Br ...

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Brain Health and Optimization

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Counterarguments

  • While the SUAVE method may be helpful for some, it may not be universally effective as different people have different learning and memory retention styles.
  • The comparison of the brain to a supercomputer might be oversimplified, as the brain's functioning is far more complex and less understood than that of computers.
  • The emphasis on daily brain care routines may not acknowledge the complexity of lifestyle factors and socioeconomic barriers that can affect one's ability to prioritize brain health.
  • The recommendation of specific foods for brain health, such as wild salmon and raw cacao, may not consider individual dietary restrictions, allergies, or ethical concerns such as vegetarianism or veganism.
  • The assertion that certain foods can reduce depression and dementia risk might be too strong, as the relationship between diet and these conditions is complex and infl ...

Actionables

  • Integrate brain care into your morning routine by setting a daily alarm labeled with a brain-healthy habit you want to adopt, such as '10-minute meditation for brain care' or 'Brainy breakfast with omega-3s'.
    • This strategy ensures that brain care becomes as habitual as brushing your teeth. For example, if you decide to meditate, the alarm not only reminds you to do it but also reinforces the purpose behind it. Similarly, labeling your breakfast alarm with a note about including brain-healthy foods can prompt you to prepare a meal with ingredients like avocados or walnuts, which weren't mentioned in the podcast but are known for their cognitive benefits.
  • Create a memory-enhancing game to play with friends or family where you use each other's names creatively in sentences, aiming to form the most memorable and humorous associations.
    • This game can be played during social gatherings or meal times. For instance, if your friend's name is Marina, you might say, "Marina sailed through the sea of conversation with ease." This not only helps you practice the SUAVE method in a fun way but also builds visual and emotional associations that can enhance memory retention.
  • Start a 'brain-healthy recipe swap' club with friends or colleagues where you share and try out new recipes that include b ...

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Brain Hacks: 6 Secrets to Learn Faster & Unlock The Full Power Of Your Mind

Mental health and cognitive function

Alcohol's detrimental impact

Dr. Sarah Wakeman explains that alcohol's depressive effect on the brain can damage structures like the amygdala, leading to memory issues and increased risk of dementia.

Alcohol damages brain structures, leading to memory issues and dementia

Due to its depressant qualities, alcohol decreases excitatory neurotransmitters, which impedes memory formation. Chronic heavy use of alcohol can result in a unique amnesia syndrome where individuals struggle to form new memories.

Even moderate, chronic use can cause brain shrinkage and cognitive Demand

Wakeman notes that brain damage, visible as volume loss in imaging such as CAT scans or MRIs, can be observed in chronic heavy drinkers. In severe cases, parts of the brain can appear as though they've died, particularly affecting memory regions. However, cutting back or quitting drinking can have immediate health benefits like improved mood and hormonal regulation.

Overcoming procrastination

Joseph Ferrari discusses procrastination, describing it as a learned behavior that can be unlearned through focusing on small, actionable steps.

Procrastination is a learned behavior that can be unlearned

Ferrari emphasizes that procrastination isn’t an innate trait, and Mel Robbins supports this by sharing how she overcame her own procrastination. Ferrari also highlights the cultural reinforcement of procrastination and suggests that change is possible through rewiring our approach to tasks.

Focus on taking small, actionable steps rather than getting overwhelmed by the big picture

Ferrari suggests starting with smaller tasks, using metaphors like cutting down one tree at a time in a forest to explain how to tackle large tasks without getting overwhelmed. Robbins highlights focusing on present actions rather than future outcomes to help the brain overcome procrastination.

Improving self-talk

Dr. Paul Conti shares strategies on reshaping our inner dialogue from critical to supportive, promoting mental wellbeing and cognitive function.

Negative self-talk is like an inner voice constantly criticizing an ...

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Mental health and cognitive function

Additional Materials

Clarifications

  • CAT scans and MRIs are imaging techniques used to visualize the brain's structure. In chronic heavy drinkers, these scans can reveal brain damage in the form of volume loss or structural abnormalities. This damage is often seen in regions responsible for memory and cognitive function, highlighting the impact of alcohol on the brain's physical health. These imaging tools help clinicians assess the extent of brain damage caused by long-term alcohol consumption.
  • To rewire our approach to tasks and change the cultural reinforcement of procrastination, individuals need to consciously shift their mindset towards task completion, focusing on taking small, actionable steps rather than feeling overwhelmed by the entire task at on ...

Counterarguments

  • While alcohol can damage brain structures, some research suggests that moderate alcohol consumption may have certain health benefits, such as for cardiovascular health, which is not addressed in the text.
  • The relationship between alcohol and dementia is complex, and while heavy alcohol use is a risk factor, genetics and lifestyle factors also play significant roles.
  • The concept of "brain shrinkage" from moderate alcohol use is controversial, and some studies suggest that the brain can recover from moderate use after periods of abstinence.
  • The immediate health benefits of quitting drinking can vary widely between individuals, and some may experience withdrawal symptoms that temporarily worsen their health.
  • Procrastination might not always be a learned behavior; there could be biological or neurological components that influence one's propensity to procrastinate.
  • Cultural attitudes towards procrastination are diverse, and in some cases, what is labeled as procrastination may be a culturally acceptable form of time management or prioritization.
  • Focusing on small steps may not be effective for everyone; some individuals ma ...

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Happiness and well-being

Discover key practices for fostering happiness and improving well-being, presented by experts in the field.

Cultivating gratitude

Experts suggest adopting a daily habit of acknowledging the positivity in your life, even during rough patches.

Daily practice of writing down 3 new things you're grateful for

Shawn Achor recommends practicing gratitude by jotting down three new things you're grateful for each day over a 21-day period. This exercise encourages a positive focus and requires avoiding repetition.

Helps train the brain to focus on the positive

Daniel Amen shares his nightly routine of reflecting on what went well during the day. He likens this to a "nightly treasure hunt for positivity," emphasizing that this habit can boost the brain's capacity for happiness.

Dr. Conti highlights the value of doing small, nice things for oneself and others, noting that this expression of gratitude empowers and emboldens individuals to share kindness and set the scene for larger positive changes.

Physical activity for mood boost

Physical exercise can have significant antidepressant effects and enhance mental clarity.

Just 15 minutes of brisk walking 4-5 times a week can have an antidepressant effect

Achor advises engaging in a 15-minute brisk walk four to five times a week. This amount of exercise is equivalent to taking an antidepressant for the first six months and can reduce the chance of a relapse into depression by 30% over the following two years.

Nurturing social connections

B ...

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Counterarguments

  • While writing down things you're grateful for can be beneficial, it may not be as effective for everyone, and some individuals might find it repetitive or forced, potentially leading to frustration or a sense of failure if they cannot consistently find new things to be grateful for.
  • The idea that focusing on the positive can train the brain may oversimplify complex mental health issues and may not be a sufficient strategy for those with clinical depression or anxiety disorders.
  • The comparison of physical exercise to antidepressants might be misleading, as exercise is a complementary treatment and should not be seen as a direct substitute for medical interventions in serious cases of depression.
  • The recommendation of a 15-minute brisk walk may not take into account individual differences in physical ability or health conditions that could limit someone's capacity to engage in such activities.
  • The suggestion to write a daily 2-minute email praising or thanking someone assumes that one has a social network and the capacity to engage in this way, which may not be the case for everyone, particularly those who are socially isolated.
  • Emphasizing the importanc ...

Actionables

  • You can create a positivity playlist with songs that lyrically highlight gratitude and optimism, which you listen to each morning. By curating a playlist with songs that have positive messages, you're indirectly reinforcing the habit of acknowledging positivity. For example, choose songs that mention themes of thankfulness, joy, or overcoming challenges, and let these set a positive tone for your day.
  • Develop a habit of taking a photo of something that made you smile or feel grateful each day. Store these photos in a dedicated album on your phone or a physical scrapbook. This visual collection serves as a personal gallery of positivity that you can browse through whenever you need a mental lift, effectively training your brain to recognize and remember positive moments.
  • Initiate a weekly 'kindness challenge' ...

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