Habits that Damage Your Brain π΅βπ«
Summary
TLDRThe video script discusses the impact of daily habits on brain health, emphasizing the importance of implementation management. It highlights detrimental habits such as poor diet, negative self-talk, sedentary lifestyle, and being around negative people, which can negatively affect cognitive health. Conversely, it suggests positive habits like spending time in nature, maintaining a clean environment, learning new things, and seeking joy to foster a healthy brain. The script stresses the power of self-awareness and intention in shaping habits that can either harm or benefit our brains.
Takeaways
- π§ Implementation Management: Managing our actions and behaviors, including habits, is crucial as they shape our character and can have negative or positive impacts on our brain health.
- π½οΈ Diet's Impact: A diet high in processed and refined foods, along with high sugar intake, can be detrimental to brain health, whereas brain-healthy foods like avocados and blueberries are beneficial.
- π¬ Negative Self-Talk: Persistent negative self-talk can be harmful, reinforcing limitations and affecting cognitive performance.
- πββοΈ The Importance of Movement: Being sedentary is harmful; physical activity promotes brain health by increasing blood flow, creating beneficial neurotransmitters, and reducing stress.
- π€ Positive Peer Influence: Surrounding oneself with positive and inspiring people is essential for brain health, as negative influences can hinder personal growth and creativity.
- πΏ Environment's Role: A clean and organized environment reflects clarity of thought and is less draining on cognitive resources compared to a messy environment.
- π€ Head Injuries: Traumatic brain injuries, common among athletes, can have long-term negative effects on cognitive function.
- π§ Continuous Learning: The brain benefits from constant learning and growth; not challenging the brain can lead to cognitive decline.
- π Chronic Stress: Ongoing stress can physically shrink the brain, emphasizing the importance of developing coping mechanisms.
- π³ Nature's Benefits: Spending time in nature reduces stress, improves mood, and offers a break from screen time, all of which positively affect brain health.
- π€ Prioritizing Sleep: Establishing a consistent sleep schedule is vital for cognitive health, as poor sleep habits can negatively impact brain function and recovery.
- π Cultivating Joy: Actively seeking joy and gratitude can retrain the brain to focus on positive experiences, improving overall mental well-being.
Q & A
What is the concept of 'implementation management' as mentioned in the script?
-Implementation management refers to the process of managing one's actions and behaviors, particularly habits, which can be either beneficial or detrimental to one's well-being. It is about creating habits that positively influence your life and avoiding those that have negative outcomes.
How much of our day is spent in habitual, mindless activities according to the script?
-The script suggests that about 40% of our day is spent in habitual, mindless activities where we are on autopilot and not thoughtful about our actions.
What is the impact of diet on brain health as discussed in the transcript?
-The transcript emphasizes that diet significantly affects brain health, particularly the gray matter. It suggests that a diet high in processed and refined foods with lots of chemicals and high sugar content can be detrimental to brain health.
What is the role of negative self-talk in affecting brain health?
-Negative self-talk, such as saying 'why me' or 'I'm not enough', can be detrimental to brain health. It can reinforce limitations and contribute to a negative mindset, which is not conducive to cognitive health.
Why is being sedentary considered a negative habit for brain health?
-Being sedentary is considered detrimental because the brain's primary function is to control movement. Lack of movement can lead to reduced production of brain-derived neurotrophic factors, essential for neuroplasticity, and can negatively impact the production of important neurotransmitters like dopamine, serotonin, and endorphins.
How does the company of negative people affect brain health?
-Being around negative people can drain energy, drive, motivation, and creativity. It can lead to adopting their negative mindset and habits, which can be detrimental to cognitive health and overall well-being.
What is the significance of a clean environment for brain health?
-A clean environment reflects clarity of thought and reduces the mental energy required to keep track of things. A messy environment can lead to stress and distract from cognitive tasks, which is why maintaining a clean space is considered beneficial for brain health.
Why is continuous learning important for brain health?
-Continuous learning is crucial for brain health because it challenges the brain, promoting growth and preventing the 'use it or lose it' scenario. The brain needs to be stimulated to maintain its cognitive abilities.
How does chronic stress impact the brain?
-Chronic stress has been shown to shrink the human brain. It can negatively affect cognitive health and performance by impairing the brain's structure and function.
What are some positive habits mentioned in the script that can enhance brain health?
-Positive habits mentioned include spending time in nature, maintaining a consistent sleep schedule, being around positive and inspiring people, and cultivating gratitude and joy in daily life.
What is the 'dominant question' concept and how can it influence our experience of joy?
-The 'dominant question' concept refers to the recurring questions we ask ourselves that shape our reality. By asking questions that seek joy, gratitude, or magic in moments, we train our brain to look for and recognize these positive aspects, enhancing our experience of joy.
Outlines
π§ The Impact of Habits on Brain Health
This paragraph discusses the concept of implementation management and how habits can shape our lives, both positively and negatively. It highlights that about 40% of our day is spent on autopilot, engaging in habitual behaviors that can be detrimental to brain health. The speaker emphasizes the importance of diet, avoiding processed and refined foods, and the negative effects of negative self-talk and sedentary lifestyles. The paragraph also touches on the influence of social circles, suggesting that being around negative people can have a negative impact on cognitive health.
πΏ Pro-Brain Habits and Environmental Influences
The second paragraph continues the conversation on habits, focusing on the negative impacts of a poor diet, negative thinking, and physical inactivity. It also introduces the idea that a clean environment can lead to clarity of thought, while a messy one can be a sign of disorganization and stress. The speaker mentions the importance of learning new things to keep the brain active and the dangers of chronic stress, which can shrink the brain. The paragraph concludes with the speaker's personal habits that have contributed to their brain health, such as spending time in nature and maintaining a consistent sleep schedule.
π± Cultivating Joy and Gratitude for Enhanced Brain Function
In this paragraph, the speaker delves into the power of positive thinking and the habit of seeking joy and gratitude in everyday life. They discuss the concept of a 'dominant question' and how it can shape our reality. The speaker shares personal anecdotes about finding magic in mundane moments and the importance of setting intentions to look for positivity. They also mention the benefits of gratitude for reducing stress and fear, and how it can act as an antidote to the negative effects of chronic stress on the brain.
π€ The Importance of Sleep and Gratitude for Brain Health
The final paragraph wraps up the discussion by emphasizing the importance of sleep and gratitude as key components of brain health. The speaker suggests a thought experiment about expressing gratitude for the things we might lose, highlighting the value of appreciating what we have. They conclude by reiterating the benefits of gratitude and how it can serve as a protective measure against the negative impacts of stress and fear on cognitive function.
Mindmap
Keywords
π‘Habits
π‘Implementation Management
π‘Brain Health
π‘Diet
π‘Negative Self-Talk
π‘Sedentary
π‘Neurotransmitters
π‘Stress
π‘Gratitude
π‘Nature
π‘Sleep
Highlights
Approximately 40% of our day is spent in habitual, mindless routines, which can be managed through implementation management.
Habits have the power to shape our lives, and negative habits can be detrimental to brain health.
A balanced diet, particularly brain-healthy foods like avocados and blueberries, is crucial for cognitive health.
Processed and refined foods with high sugar content can lead to glucose spikes, negatively affecting brain function.
Negative self-talk can reinforce limitations and hinder cognitive abilities.
Sedentary behavior is linked to reduced brain function, emphasizing the importance of physical activity for brain health.
Exercise promotes the production of brain-derived neurotrophic factors, supporting neuroplasticity and cognitive performance.
Being around negative people can drain energy and creativity, impacting one's mental state and brain health.
The importance of surrounding oneself with positive influences and encouraging individuals for personal growth.
A clean and organized environment can lead to clarity of thought and reduced mental strain.
Head injuries can have severe consequences for brain health, especially among athletes and individuals in high-impact professions.
Continuous learning is essential for brain health, as the brain benefits from growth and challenges.
Chronic stress has been shown to shrink the human brain, highlighting the need for effective coping mechanisms.
Spending time in nature can reduce stress, improve focus, and provide numerous cognitive benefits.
Establishing a consistent sleep schedule is vital for overall well-being and cognitive function.
The power of asking intentional questions, such as 'How can I make this moment more magical?', can shape one's reality and experiences.
Cultivating gratitude and joy can positively impact brain health by reducing stress and promoting a positive outlook.
The brain acts as a 'deletion device', filtering out information to prevent overload, but intentional focus can enhance awareness and perception.
Transcripts
what do you think are some of the common
habits that people all over the world
now are engaging in each
day that have been detrimental to their
brain health this actually leads to the
eye the eye is implementation management
okay and so the idea here is that is the
things you're doing which would include
your
habits about university studies suggest
about 40% of our day is spent habitual
yeah like mindless we're just going
through a routine but we're not
thoughtful about it cuz we're on
autopilot right and so
implementation management is managing
your your actions and your own behaviors
which would include your habits because
that's habitual and so the idea is you
create your habits and your habits
create you and also habits could also be
get giving you some a negative result
you know certainly as as well um there
are certain things that we're doing that
we could stop or do less of right the
choices and then you could always do the
opposite you could do you know start
something new or do more of something
that's positive um I would say uh the
diet right what you eat matters
especially you know especially for your
gray matter so I would say on the
opposite side of all the brain foods
that we talk about like avocados and
blueberries and so on I would say you
know the processed food the refined
Foods the you know a lot of lot of
chemicals in the foods the high sugar
you know the glucose spikes that's
something that be detrimental to our
brain right second thing um negative
selft talk when we say why me why why is
this always happened to me why am I not
enough uh I'm I'm not that smart
whatever it happens to be people at
events they say that to me all the time
because I know I'm a memory coach and
they say you know they come to me and
say Jim I think I'm getting too old I'm
just I have a horrible memory and I
always say same thing stop if you fight
for your limitations you get to keep
them mhm right and so the idea here is
negative selft talk could be detrimental
third thing being sedentary right we
live behind screens I don't know about
most people but I do and we're not
moving and the number one reason I want
to remind everyone the number one reason
we have a brain its number one function
is to control our movement and as your
body moves your brain grooves
and so I would say something that's
negative a negative habit is not moving
yeah you know they say sitting is a new
smoking um but when we exercise we
create you know bdnf brain derived
neurotropic factors which is like
fertilizer for your brain for
neuroplasticity when we exercise create
dopamine serotonin endorphins you know
these these important uh
neurotransmitters and substances that
are really good for cognitive health and
cognitive performance when we when we
move we create blood flow you know so
more oxygen to your brain I mean there's
so many benefits changes it reduces
stress and so on um so being
sedentary um I would also say being
around negative people is not good so
much good for your brain uh we all know
that sometimes you spend time with
people and I don't know if you ever
noticed like some people it seems like
batteries are included but there are few
people batteries just were not included
and they like take all your energy and
your drive and your motivation and your
creativity
um so I would say who we spend time with
is who we
become and uh and being around people
that uh that are not one that are not
who you want to be like um or aspects of
them that they don't inspire you I mean
we all need people to cheerlead for us
to be kind to us uh to to encourage us
and if you haven't found that person you
know be that person be that person for
somebody else mhm that person especially
for yourself so a negative pure group
and again those those people could be
your family it could be your friends
people closest to you and they could be
sincere but they can be sincerely wrong
too you know they could have good
intentions maybe they they're like I you
always listen at those podcasts and
reading all those books or whatever and
maybe they don't want deep down they
there's a secondary gain they don't want
you to outgrow them because they don't
want to be separate from you so it can
be good intentions or maybe they don't
want you to get your hopes up up or you
know and they're trying to protect you
um with our friends and family sometimes
the people I care about that we care
about most are the ones that hold us
back because we give them permission and
we give up our sovereignty to their
expectations and opinions and I want us
to remind everyone you could love your
family but they don't they don't have to
be your peers like when I say have a
positive peer group I'm saying self-
selecting individuals that their opinion
affects how you feel you know and affect
standards right meaning I have have this
rule that just don't take criticism from
someone you wouldn't take advice from
don't take criticism because like a lot
of us are fearful of other people's
opinions and expectations but if you
want to do anything in your life you
know there's this judgment that comes
around it and people have their their
opinions especially on social media um
and we could decide and hold that
internal reality that you know we will
work on having the people around that we
could identify with that you know I that
they relate to that Inspire them and I
certainly have you know people like that
also as well yeah so yeah go go going
back to the the habits this is just all
about
implementation and so Implement
implementation management is managing
the things and getting yourself to do
the things you need to do um even if
they're difficult you mentioned some of
the um
habits that people are
engaging with that are maybe sabotaging
their day-to-day lives in many ways that
are stealing their life away without
them realizing if we flip
that and think about look you have so
many habits you recommend to people
covered Lo in the first conversation but
I don't know if I said to you Jim yeah
what are three of your favorite yeah
probrain habits that people could do
yeah what how would you answer that let
me let me give you a few more of the
negative habits and then and then cuz
that'll inform the U positive ones so we
talked about a bad brain diet you know
is probably not good for your brain
definitely negative thinking is a habit
habits of thought not moving is a habit
being sedentary so obviously the
opposite of all these make a difference
a positive peer group is good but a
negative peer group could affect your
words your actions your thoughts your
character your habits um a dirty
environment that that's a I mean we
don't think about our environment as
much but our external reality affects
our internal reality so you notice like
you clean your desk or you put
everything in the right folder on your
computer you have Clarity of thought um
but a messy environment I reflects you
have to use so much energy to hold like
where everything is sure and I feel like
that wouldn't be a good use of our brain
so a negative habit would be you know
sustaining a dirty environment um head
injuries I would put that up there
because I get to work with a lot of
extreme athletes or you know UFC
fighters or football players and you
know hockey players that have had had
trauma um not learning something is not
good for your brain so be like just you
know if you're not learning you're not
growing you're not challenging and so
like our brains are like it's an organ
but it acts like a muscle it's use it or
lose it and so I would say not learning
every day could be not you know could
affect your brain um and that's a habit
and then uh being stressed all the time
could affect our brain whatever whatever
emotional stress Financial stress
whatever the stressors are chronic
stress has been shown the shrink the
human brain and so not having coping
mechanisms for me you know so though
can't answer your question like habits
that really helped me of late I would
say spending more time in nature because
I'm not on my screen uh nature is very
healing clean air better lighting um I
feel
grounded uh it reduces my
stress um I also could do that with my
family um so it's it's the it's family
time or walking the dogs things like
that so I would say that that's good um
I would put one more negative habit on
there besides the things we've talked
about in the last episode like touching
your phone at night or in the first
thing in the morning all those things um
anything that would affect your sleep
you know that's that any habits that
would negatively impact your rest and
recovery at night um and that could be a
habit of drinking caffeine later in the
afternoon it could be you know being on
screens you know certainly also as well
um it could be ruminating which is a
habit of like all the things you need to
do or all the things that that worry you
um and I'm not saying again it's easy to
mitigate these things but the self
awareness is a starting point for for
all change again so good habits uh for
me being out in nature going to bed at
this at the same time is so very
important to me I mean
I'm I'm I don't know it took me like I'm
turning 51 it took
me like a long time to get to the point
where I'm just okay with going to bed at
like 99
9:30 and you know so like for me
welcome to my world man I love it I love
I mean and a lot of this the impetus was
having a
one-year-old because you know we're just
exhausted and he wakes up in the in the
middle of the night and so we want to
sleep closer to when he's sleeping but
the idea here is uh prioritizing your
sleep so nature going to bed at the same
time each night even on weekends and no
one's perfect about it but it's made a
big difference uh in my life and then
the last thing I would say for my brain
and there's tons of stuff that on our
podcast in the book like literally I
could sped off 200 different habits um
the habit of looking for Joy I I mean I
I have this the question this thing I
talk about called the dominant question
when I was with Will Smith I train a lot
of actors how to speed read scripts
memorize their lines be focused on set
and this dominant question and idea like
we have 60,000 thoughts on average today
a lot of those thoughts come in the form
of questions and there's certain
questions we ask all the time that we
don't consciously and unconsciously and
those questions determine our reality
and his dominant question we found out
is how do how do I make this
moment
magical and he gets answers right and
then I was like okay my dominant
question is how do we make it better so
how do we make this question better and
he was like okay instead of how do I
make this moment magical how about how
do I make this moment even more magical
with a presupposition being This
Moment's ready magical and this is a
question he consciously asks himself or
he's programmed himself to ask both oh
no I don't know if it was programmed but
he and it explains a lot of like you
know like when we're we're shooting in
Toronto um a superhero film and it was
like 2:00 at night it was a night shoot
and it's not very glamorous it's cold
it's in February in in Canada and um but
his family and I are in a tent um
shivering a little bit watching the
screens and he's during the break he's
making us hot chocolate even though
there's a crew that would do that and he
starts telling us stories and cracking
jokes and I I you know that's that's a
result of that dominant question how do
I make this moment even more magical
right and I would just and I'll talk
about the power questions in in another
that's coming up for Limitless uh in the
acronym but the idea here is that one of
my habits is just trying to find more
joy more magic and I think what we what
we look for we were more likely to find
it's like that what's that that red car
experiment it's like you know you see if
asked everybody like in the past 24
hours how many red cars they saw on the
way to home or work you're like I don't
know how many but I you do probably saw
them yes but if you're offered to
somebody you know $100 for every single
red car they saw they'd be very clear in
seeing the red cars and I feel like
there's a lot of things we could be
grateful for at any given time but they
we're not asking those questions I I
think that's such a key point when we
think about Joy or gratitude or how do
you make this moment magical like
literally in the last week my daughter
has been doing this game with me like I
don't think this game existed when I was
at school but it's something to do with
when you see a mini in the road like the
the car or mini you you sort of give
someone a gentle punch and you say a few
things like now it's nuts because I
didn't know there were that many Minis
on the road right right but suddenly
you're playing that game you're seeing
minis everywhere and now when I'm not in
the car with my daughter I am seeing
minis everywhere right those minis have
just not suddenly appeared on the road
right it's your awareness you know the
intention has been put out that you're
looking for Minis and it's a kind of
same thing with negativity or positivity
right you can train your brain to start
looking for Joy you can train your brain
to be grateful yeah but you got to set
the intention I love that I I think I
think everyone would benefit from making
that a habit and habitual things like
even asking that that question is what
can I be grateful for you know in this
moment it it just sensitize you to see
more Minis that that's always there but
we know weren't paying attention your
brain Prim is a deletion device is
trying to keep information out if we let
everything in there's a billion stimuli
that would overload us right but when
you ask questions we activate that
reticular activating system which is
like a
spotlight you know and so you start
seeing what you're asking for and uh you
I think that's that's a great Habit to
be in you know gra gratitude habit is so
good for your brain because it gets you
out of fear and gets you out of stress
because again chronic stress shrinks
your brain chronic fear
you know will make you more susceptible
the colds the flu the virus will
compromise your immune system but I
think gratitude is an incredible
antidote and so you can even do a
thought experiment it's like you know
what if the only things you had in your
life tomorrow were the things you
Express gratitude for
today like wow that would change things
for me at least like I'd be expressing
my gratitude for all the little things
because I didn't want to lose I wouldn't
want to lose them the next day but
the act of expressing it as a habit I'll
feel you know the benefit that comes
with it also
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