6 Kebiasaan Baik Untuk Otak Dijelaskan Dalam 3 Menit!!

Summary

This video emphasizes optimizing your daily routine to boost productivity and brain health. It suggests starting your day with a 90-minute focus session, aligned with the brain's ultradian rhythm, followed by a 15-minute break. A morning walk without distractions helps stimulate creativity and enhances brain function. At lunch, avoid multitasking to prevent digestive issues. A digital fast before heading home can help maintain focus. In the evening, light studying can provide brain 'snacks,' while writing down worries before bed helps clear your mind, allowing your brain to focus on problem-solving.

Takeaways

• 😀 Most people spend the first 90 minutes after waking up on unimportant activities like social media, which can lead to laziness.
• 😀 Instead of wasting time, set a 90-minute timer to start your day, aligning with the brain's natural ultradian rhythm for focus and productivity.
• 😀 The ultradian rhythm means that every 90 minutes, the brain enters an optimal phase for concentration, problem-solving, and thinking.
• 😀 After 90 minutes of focused work, take a 15-minute break to maintain brain balance and avoid mental fatigue.
• 😀 A morning walk without distractions (headset or phone) helps your brain enter default mode, where creative ideas often emerge.
• 😀 Walking in the morning not only enhances creativity but also improves blood flow to the brain, reduces stress, and boosts memory by enlarging the hippocampus.
• 😀 When it comes to lunch, it's not just about eating healthy food; it's crucial to eat without distractions, as multitasking during meals can impair digestion.
• 😀 Around 3 p.m., try a digital fast by avoiding social media scrolling before heading home to prevent brain fatigue from constant dopamine hits.
• 😀 Social media scrolling before going home triggers instant dopamine, which can harm long-term brain focus and concentration.
• 😀 Between 5 p.m. and 9 p.m., give your brain 'snacks' by engaging in light studying or reading. This doesn't need to be long but should be stimulating and fun.
• 😀 Before bed, write down everything that's on your mind, whether work-related or personal. This helps shift the burden from your brain, which is meant to solve problems, not store them.

Q & A

Why is it important to avoid opening phones for unimportant purposes right after waking up?

Opening phones for social media or entertainment right after waking up can lead to laziness and a loss of focus. Instead, starting the day with a productive routine can help set the tone for a more efficient day.

What is the ultradian rhythm, and why is it relevant to productivity?

The ultradian rhythm refers to the natural 90-minute cycle of the brain, during which it enters a phase optimal for focus, thinking, and problem-solving. This cycle should be leveraged for tasks that require high concentration.

How does taking a 15-minute break after 90 minutes of work benefit the brain?

Taking a 15-minute break helps maintain brain balance, preventing mental fatigue and keeping the brain fresh and energetic for continued focus and productivity.

What are the benefits of a morning walk without any digital distractions?

A morning walk without distractions allows the brain to enter 'default mode,' fostering creativity and idea generation. It also improves blood flow to the brain, reduces stress, and supports brain health by enlarging the hippocampus, which is crucial for memory.

Why is it important to avoid eating while watching videos or engaging in other activities?

Eating while distracted can damage digestion, as the body is in a 'hot phase' at lunchtime. Focusing solely on enjoying lunch can aid digestion and enhance the overall eating experience.

What is 'digital fasting,' and how does it benefit the brain?

Digital fasting involves disconnecting from social media and other digital distractions, particularly before going home. This practice helps prevent the brain from becoming dependent on instant dopamine triggers from notifications, which can impair long-term focus.

What is the 'brain snack,' and how does it help maintain focus in the evening?

A 'brain snack' refers to light, non-strenuous mental activities like reading or watching informative content. These short sessions (15 to 45 minutes) keep the brain engaged without overwhelming it, helping maintain mental sharpness during relaxation time.

How does writing down thoughts before bed help with mental clarity?

Writing down everything that weighs on your mind before bed helps relieve the brain from the burden of storing problems. This practice allows the brain to focus on problem-solving rather than retaining unresolved issues, promoting better sleep and mental clarity.

What is the significance of the hippocampus, and how does walking in the morning affect it?

The hippocampus is a part of the brain involved in memory. Morning walks improve blood flow to the brain, which can enlarge the hippocampus, potentially enhancing memory and cognitive function.

Why is it recommended to spend the first 90 minutes after waking up without engaging in social media?

Engaging in social media during the first 90 minutes after waking up can disrupt the brain's natural rhythm and focus. By avoiding distractions, one can utilize this time for tasks that require mental clarity and concentration, making the most of the brain's optimal functioning period.