Think Tank: The Neuro Blog
5 Reasons Why You Should Meditate Daily
The mind is a complicated place. It is a haven for the good stuff like dreams, aspirations and visions. But sometimes (or most of the time, for some people), it can also be a space for negative stuff like anxiety, worry and stress. As if the world isn’t packed by enough stress-inducing events like adulthood, along came COVID-19. In a study done this year, 55% of Americans said that they are more stressed now and this is largely because of the pandemic. Given the circumstances, who wouldn’t be? Our minds are already loaded with stuff that doesn’t spark joy way more than Marie Kondo can hope to declutter. Is there a way to quiet down the noise and achieve inner peace? The answer is quite simple: meditation. Meditation is the process of training your mind to have the ability to focus and increase your awareness of yourself and your surroundings. It is an ancient practice that has gained popularity in recent years because of its effects on a person's overall well being. Why should you incorporate meditation in your daily routine? Here are 5 reasons why: Promotes better emotional health Stressors are inevitable. It’s pointless to even think about removing them from your life because it’s something you can never have control over. What you do have control over is the way you respond to them and process them. When you meditate, you center your thoughts into becoming more self-aware, you redirect your thoughts from a place of worrying to a place of being at peace with what’s happening around you. The less you worry about something, the less anxious you become. The less mind space you dedicate to these thoughts, the more space you have for positive thoughts such as a positive outlook in life. Helps manage symptoms of certain diseases There’s a growing number of research that supports the health advantages of meditation. While more research is needed to pinpoint these specific benefits, some research suggests that meditation can help manage symptoms of certain diseases like asthma, chronic pain, irritable bowel syndrome, high blood pressure and heart disease. It is true that meditation is not an alternative to the medicines administered to counter these diseases, but it can be a useful complement. Improves sleep Sleep is one of the body’s most important defenses against diseases. A lot of the body’s most important biological processes happen during sleep. However, it’s hard to sleep when your mind is overloaded with anxiety, stress and worries. What’s going to happen tomorrow? What if I don’t remember everything that I’ve just studied? When am I going to get a job? All these concerns, while valid and sometimes true causes for worry, hinder you from getting a restful and good night’s sleep which turns everything into a vicious cycle. You worry, you can’t sleep, you don’t do well during the day which makes you worry even more. By meditating, you rid yourself little by little of these anxieties, you free your mind of worries, making it easier for you to power down at the end of a tiring day. Helps open new perspectives When things become heated and difficult and you feel like there’s no other explanation or a way out of something, doesn’t it always help to step out, relax and get some air to clear your head so you can think clearer? The same thing happens when you go in and meditate. You declutter your mind and free up the space otherwise occupied by unhelpful thoughts and limiting beliefs. Through meditation, you will have the ability to see a situation from a different angle - something you wouldn’t be able to do had you not allowed your mindset to shift. Convenient, Accessible and Free You don’t need fancy equipment when you meditate. All you need is yourself, an area where you can be comfortable, and your willingness to let go. You don’t even have to spend anything! It also doesn’t need to be time consuming and does not usually need a lot of preparation time unlike most hobbies. Dedicate a particular time in your day when you can meditate - it can be when you wake up, during lunch hour or right before you go to sleep. Consistency is important in building a habit so try as much as you can to meditate during allotted time. Try doing it for a few minutes first, then gradually increase the duration as you become more comfortable in the habit. Inner peace, or peace of mind, Is the state of having mental and spiritual calmness in the face of stress. The operative phrase there is “in the face of stress”, because let’s face it, stress is here and it will still be here even if we’re long gone. The only thing we can do is to navigate around it and equip ourselves with the right tools like meditation so we can show up and do more. Hero Image by Jared Rice on Unsplash.
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6 Reasons Why You Should Chew Gum
We think we know a lot about gums, but what do we really know about gums? And what else don’t we know? Gums go way back, from tree barks to spruce tree resins, to the shape and form that we know gums today, it has evolved and adapted to the way we live and the way we move. From our childhood, we know that gums (or bubble gums) are these sugary, tasty confections our moms warn us not to eat too much of lest we run the risk of having a toothache. But now, gums are no longer confined to being just a sweet childhood treat, it has evolved into something that is functional and practical - a tool that we can use to do more. What else don’t we know about gums? Here are some seriously amazing reasons why you should include gum in your daily routine: 1. Reduces Stress This study wanted to find out if there is a correlation between chewing gum and reducing stress and guess what, there absolutely is! The first group of participants who chewed gum recorded reduced levels of stress while the second group who abstained from chewing gum recorded higher levels of stress-specific emotions like feeling tense. The next time you’re in for something stressful like presenting a business pitch or meeting the “parents” for the first time, grab a pack of gum and chew the stress away! 2. Improves Mood and Increases Alertness A study done to determine whether chewing gum has effects on mood and alertness actually proved that chewing gum is associated with improved alertness, and a more positive mood. Reaction times are also shorter even in more difficult tasks. The associated jaw movement was also linked to increased brain activity and reduced sleepiness. If you’re training for a sport and you need to be alert or you just need a quick mood boost on hump day, chewing a gum might just do the trick for you. 3. Improves Memory Chewing gum is also linked to better memory. As you chew, your heart rate increases which improves the delivery of oxygen in your brain. This becomes a potential enhancer to brain functions which leads to better memory and retention. If you’re preparing for an important business presentation or you’re studying for an exam, include a pack of gum in your preparation so you can remember the information better. 4. Burns Calories and Helps in Weight Loss Cravings, also known as your diet’s arch nemesis, is the one thing (okay, maybe 1 of 3) that stands between you and the body you’ve always wanted. How many times have you woken up in the middle of the night wanting a chocolate chip cookie, a bag of chips, or a slice of pizza? Reaching for a sugar free gum instead of sugary treats can help you ease these cravings and “signal” your brain into feeling full and satisfied. When you add the number of calories you saved yourself from to the number of calories you burn from the actual gum chewing, you might find yourself closer to your healthier weight goal. 5. Improves Oral Health and Hygiene Aside from the obvious benefit of keeping your breath fresh in time for that kiss, or preventing the person you’re talking to from “knowing” what you had for lunch, chewing gum has a lot of oral health and hygiene benefits. According to the American Dental Association (ADA), the physical act of chewing gum increases the amount of saliva in the mouth. This increased production helps neutralize the acid derived from food and reduces plaque which ultimately reduces tooth decay. Chewing gum (the minty kind) may not be recommended to replace regular brushing and flossing but it can certainly prove useful and handy in some situations. Make sure to keep a pack in handy, you’ll never know when a minty fresh breath can save you from an embarrassing situation 6. Fights Nausea and Motion Sickness Chewing gums can also help you fight nausea and motion sickness. Buccal absorption is 5x faster than drinking and swallowing so you can feel the effects faster than orally taken medicines. It’s also convenient to get and relatively less expensive than over the counter or prescription medicines. If you’re going on a road trip, a flight or a cruise, make sure to include a pack of sugar-free gum in your travel must-haves. If you are a pregnant woman who suffers from morning sickness, chewing a sugar-free gum may also help bring a feeling of normalcy into your routine. As with everything, it’s always best to check with your trusted medical professional to make sure that this is safe for you. Think about it, If you can get these amazingly mind blowing benefits from chewing gum, imagine how extra awesome it will be if the gum you’re chewing is packed with thoughtfully curated ingredients designed to boost your energy, drive your performance and enhance your focus? Oh, the possibilities! So go ahead, grab that gum, and do more.
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Quit These 5 Phone Habits To Destress and Focus
An average American spends about 5.4 hours per day on their phone, the majority of which is spent browsing social media sites. To put this in perspective, it’s equivalent to more or less 3 movies, give or take your entire work day minus the meal and bathroom breaks that you take, and the time it will take you to make a slow-cooker pot roast. When we look at it that way, it doesn’t seem a lot. No big deal. But if you multiply that number and compute how many actual hours you spend with your head buried in that tiny little screen over a certain period of time, the answer will probably blow your mind. As useful as smartphones are, did you ever feel that you’re becoming too dependent on it? At some point you feel incapable without it? On the flip side, whenever you do have your phone, and you’ve spent so much time being on it, you end up losing your focus and feeling stressed out? The truth is, you’re not alone. If you’ve accepted the fact that your phone usage is actually stressing you out and you want to make a change, good for you! Here are some phone habits you can start quitting today: 1. Using your phone while driving Obviously? Using your phone endangers you, the people in the car with you, the people on the streets minding their own business and other drivers on the road! Whoever is calling or texting - your partner, your parents, the guy you have a crush on, or even your boss, they’re not more important than your life, or the lives and safety of people you’re putting in harm’s way if you so much as take your eyes away from the road for one second. The National Highway Traffic Safety Administration (NHTSA) relates that in 2018 alone, a total of 2,841 lives were killed due to “distracted driving”. Texting, according to them, is the most alarming distraction of all. There is no negotiation and there is no ifs nor buts, do not use your phone while driving. It will not just save you stress and make you focused, it will save your life and that of others. 2. Mindless browsing Most of the time, it’s a cycle. You sit on your couch with the intention of reading a nice book while drinking a warm cup of tea, then you hear your phone’s notification. You think to yourself, “oh, this friend hasn’t posted a story in a while, let me go check it out”. You check the story and before you know it, something interesting catches your eye and down the rabbit hole of “suggested videos” you go. You sat there for 2 hrs mindlessly browsing while your book remained unread and your tea had gone cold. This cycle affects your state of mind in more ways than you care to admit. For one, you robbed yourself of the knowledge and experience that your book could have given you. Second, you end up feeling stressed out because “why in the world are the lives of these people look so much better than mine?!”. The next time you feel like grabbing your phone to look at more shopping sales to buy clothes you’re never going to wear or go on stalker mode to look at profiles of people you actually hate in real life, don’t. Breathe in and out and catch yourself before you go spiraling down. Phone apps and settings can only inform you how much time you spend on your phone, the action and the decision to put the phone down is on you. 3. Checking your phone AS SOON as you wake up Raise your hand if you’re guilty of this. Majority of people are, and some would even ask “well, what’s wrong with that?!”. What’s wrong with that is you’re opening yourself up to anxiety and stress at the start of your day! Having just woken up, you do not have the mental space needed to deal with these things yet. Seeing these things before you even get the chance to look yourself in the mirror and tell yourself how awesome you look will set your day to a bad start. If you must set an alarm, try using a real clock instead of your phone. If you’re brave enough and ready to get your phone distancing discipline to another level, don’t bring your phone into the bedroom. 4. Having TOO many apps you don’t use Look at your phone and count how many apps you use. Then look at them again and count how many you actually use regularly? Do you really need that many photo editing/shopping/delivery apps? The more apps you have, the more reason you have to unlock your phone every 10 seconds and the more reason you won’t be able to focus on the apps that are really helping you become more efficient and productive. 5. Taking photos of everything and posting everything online Having a phone makes most things easy, especially taking photos and updating your social media status. It’s okay if you’re fond of taking selfies, food photos and all that stuff. It only becomes a problem if you take hundreds of mirror selfies and post them all in an album called “Me” or you refuse to let people eat unless you have taken a photo of the food from all possible angles. Do yourself (and others) a favor and don’t do that. There is definitely so much more interesting about you and a selfie won’t probably give that justice. It’s also fine if you post what book you’re reading or you post about this exciting place you’ve visited. In some way, those posts may have enriched the life of the person who read it. The problem happens if you start airing your dirty laundry on social media, all for everyone to see and speculate about. Your problems, personal or otherwise, should be shared with people whom you personally know and care for you, not to your thousands of Facebook friends. In conclusion, smartphones (unlike Skynet) are not the enemy. They’re created to make our lives easier, more efficient, more fun and entertaining. It’s true that these phone companies and app developers do everything they can in their power to entice you into using your phones more often, but the decision to do such is, and has always been with you. Smartphones can only make you lose focus as long as you allow it to. If your mindset is all about taking control of your life and not allowing yourself to be stressed with what you see on that tiny screen, then so should it be. Hero Image by Rob Hampson on Unsplash.
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6 Unconventional Tips for Decreasing Screen Time
There’s no denying that screens, whether mobile phone or TV/computer screens, are already a huge part of peoples’ lives. You use it from the moment you wake until you tuck yourselves in for the night. You use it to connect, to enjoy, to be productive and to be always on the go. However, amidst these wonderful things that your screens provide for you, there’s a downside. Constant use of social media was actually proven to have a connection to a person's decreased well being. Whether you know it or not, you go into a social comparison. Because you only see other peoples’ lives as told by their social media timeline, you tend to believe that their life is so much better, and way cooler than yours. But this shouldn’t be the case. No matter how much you think you depend on our phone for everything, today is always a good time to start “unplugging” and decreasing your screen time, and for good reason. There’s growing evidence that decreased screen time leads to improved physical health, enhanced mood and better relationships. So how can you decrease your screen time? Here are some unconventional tips for you to try: 1. Know your “why” There’s a very good reason why you’re here reading this along with multiple tabs in your browser that tell you how harmful uncontrolled screen time is. Whether you have trouble sleeping, you’re developing anxiety, you’re fatigued or you over all do not feel well, that’s your “why” and that’s important. Know it and take it to heart because it will help you stay on track. Everytime you feel the urge to grab your phone and mindlessly browse your social media accounts, your “why” will be a powerful reminder to keep your focus amidst distractions. 2. Use your phone against it Use the settings on your phone to set a time limit on how much you use it and the specific apps that are in it. If you’ve used all the time you’re allowed for the day, put it down. Start with a number that seems doable for you, then very slowly decrease it as you develop the habit of spending time away from your phone. Don’t you always say you’re going to just “quickly check” Facebook and before you know it you’ve fallen very deep down the rabbit hole of YouTube videos. Turn off all notifications! Hearing that “ding” is enough to send you spiraling down and checking everything else. If you must, only switch on notifications from very important people. While you’re at it, it would be good to tell people that you might only be able to respond until a certain time of the day because you have a life outside of your social media accounts. 3. Share the struggle (and the wins) Difficult things become easier when you do it with someone, right? Like working out or dieting, it’s always easier when there’s someone who’s on the same journey with you. They make you accountable for your actions and nudge you along when you feel stuck with nowhere to go. A partner, a friend or a family member who shares your “why” and knows your struggle would be a good partner to share your wins as well. 4. Options, options, options! Most often than not, you grab your phone and tinker with it because you feel like you don’t have anything else to do. How many times have you watched an episode of a series you’re into while waiting in line or while riding public transport? The thing is, that’s not true! This generation is big on options and that goes true for almost everything, including killing time. Try reading a book while waiting in line, or listening to a podcast to give your eyes a break. Stuck at home like most of us are in this pandemic? Try out a new hobby, work out, grow a garden, play a sport, bake cookies, organize your closet, clean out your garage, and when the pandemic is over, spend time with friends and talk to them! The possibilities are endless, you just have to acknowledge them. 5. Don’t “capture” the moment, live in it How many times have you watched a concert and got annoyed at those screens waving in front of your face? While it’s totally understandable to want to have a memory of an event that you can look back to, won’t it be better if that memory is embedded in your mind complete with all the small details that you may have missed because you’re too busy adjusting exposure? It’s not to say you shouldn’t take photos or videos because that’s totally fine! It only becomes a problem when you become too focused on your screen and the 1000 photos you took from different angles, instead of what’s right in front of you. Never be too preoccupied preserving the moment that you become too busy to live it. 6. Going old school won’t hurt Mobile phones are popular because they don’t just allow you to call and message someone, they also allow you to do a whole lot of other things! However, this multi functionality is what gets you hooked. You use your phones for almost everything you need that you can’t get it off your hands anymore. How about you stop using your phone to do things that you have “real” things for? Using a real clock for an alarm clock will stop you from checking your phone the moment you wake up. Using your once discarded kitchen timer when you’re cooking will discourage you from browsing mindlessly on the kitchen counter while you wait for your food to cook. Try reading an actual book instead of using an ebook reader so your eyes can get a little rest. This way, you can break the habit of being too dependent on your phone to the point of almost feeling naked without it. Doing these unconventional tips may help you decrease your screen time to a healthy amount. Technology is designed with the goal of improving the way you live your life and not reduce its quality, so it’s good to use it and keep it that way. The key is finding the balance between having onscreen and off screen activities. Try it for yourself, and see what happens.
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3 Habits to Improve Your Reaction Time
Reaction time is defined as the amount of time it takes for a person to detect, process and respond to a certain stimulus. The faster your reaction time is, the better chances you have of getting your desired outcome out of a situation. How fast one person’s reaction time is may differ from another because it depends on several factors. The ability of the senses to see, hear and feel the stimulus clearly and the ability of the brain to process and make sense of the information received are essential components to having a shorter reaction time. In addition, the ability of the body to physically respond to a stimulus is crucial as well. It can’t all just happen in your head, you have to move. While reaction time may seem similar to “reflex”, it’s actually not. The difference lies in the intentionality of each action - reaction being voluntary, while reflex being involuntary. Does it matter? Absolutely! Whether you’re playing a physical sport, an online game or just basically doing everyday mundane things, your reaction time plays a huge role in getting you from one end of a situation to the other. Imagine a runner getting ready for a marathon - he’s at the starting line and he hears the gun signaling the runners to start. He hears the stimulus (the sound of the gun), his mind processes that it’s the start of the race, and he signals his legs to get moving. The faster his reaction time is, the sooner he’s off to start. In addition, the difference between surviving and not surviving a life-threatening situation is only a matter of milliseconds. The quicker you're able to react, the better your chances are of survival. Although reaction time inevitably increases as you age, there are ways that you can do to decrease it. Whether you want to decrease your reaction time in sports or in your usual everyday life, we’ve rounded out some tips to help you get started: Practice makes perfect This might be the most overused saying of all time, but you know that it’s true. And although “perfection” seems a tad extreme as a goal, practice really does wonders to decrease your reaction time. Although this tip mostly applies to situations that you can recreate over and over like training for sports or online gaming, the skills that you acquire in the process can also help you in other life situations. Familiarizing yourself with what you’re supposed to do increases your brain’s ability to process the stimulus. Slower reaction time is associated with prior experience and the more exposed you are to a certain situation, the faster you can react. If you’re training for a sport, try doing a basic technique and then making it more complicated as you go along. The more scenarios you are exposed to, the better you will become in processing unforeseen situations. Also, make sure to warm up as warmth helps the muscles react faster. Rest and Relax If you’re feeling tense, your muscles have a tendency to be tensed and rigid as well. Tensed muscles will be more difficult to move and will definitely add to your response time. Build a habit of relaxation in your routine. Try setting aside a specific time in a day to meditate - it can be as soon as you wake up or right before you go to bed. Dedicate an undisturbed few minutes when you can quiet down, center your thoughts and calm your mind. A lot of meditation apps are available with so many resources that you can choose from. You can also try doing yoga as a way relax. Making sure that you have enough rest and sleep can also help decrease your response time. Obviously, how can you expect to react faster if you can’t even keep your eyes open? A good 7 to 8 hrs of sleep a night will most certainly do your response time, and your body a favor. Do some brain exercises Reaction time has a lot to with brain function so it goes without saying that a well performing brain leads to a faster response time. Giving that think tank a good exercise improves your memory, increases your focus and makes you more alert - especially when you need it the most. Have some downtime while waiting for the last load of laundry to finish? How about grabbing some old fashion puzzles and putting them together? Or maybe playing solitaire on actual playing cards and not on your phone or computer? Chewing gum is also an effective cognitive activity. Studies show that it increases alertness, reduces occupational stress and sustains attention performance. You can also try changing up some of your routines and finding ways to improve them. Trying a new route to work, taking a dance class, and learning how to cook are good ways to start. In conclusion, your reaction time can spell the difference between winning and losing, or sometimes even life and death. While we take every ounce of reasonable precaution and avoid situations that endanger our lives and that of others, it doesn’t hurt to be prepared. Doing the above mentioned tips will help you improve your reaction time so that when it matters, you can be better and do better. Hero Image by My Life Journal on Unsplash.
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How to Grow Your Indoor Plants
One of the most fundamental things we are taught since childhood is that the oxygen we need to breathe and live comes from plants. Not only are plants a necessity, they can also be beneficial in improving our overall quality of life. Some indoor plants can act as natural purifiers to counter air irritants caused by household items like carpets, cleaners and printer inks. Other varieties can even help restore moisture in your room and help you with allergies! Thinking of getting one for your place? We’ve rounded up some tips to help get you started. Know which indoor plant is best for you We all have that one friend (or maybe even us at some point) who tried growing an indoor plant and failed miserably. The first step to successfully growing an indoor plant is knowing which type works best for you. The rate at which plants grow is affected by a lot of factors such as light, temperature, nutrition, soil and water. Getting an indoor plant without researching and considering these factors first is just setting yourself up to fail. And we don’t want that! If you live in an apartment building with limited space, these factors are pretty much set already, and it will be best if you choose a plant that’s known to thrive in an environment you already have. Does your place have limited sunlight? Are you too busy and only have a few minutes to spare in a day? Try getting a Snake or Spider plant as these varieties are very low maintenance and can survive with minimal attention. If you’re lucky, your Spider Plant will sprout spiderettes, which you can repot to grow more Spider Plants! Ready, Set, Shop! When you’ve decided which type works best for you, it’s time to shop for the essential supplies like pots, soil, and fertilizers! Before you worry about how expensive this new hobby is going to be, you have to understand that it all depends on you. Pro tip, start with the most basic items first and work your way up as you go along. For the pots, make sure to choose one that has good material, drainage capacity, and most importantly, fits your plant and the space where you intend to put it. For the soil, determine which type of soil works best for your plant. Your local garden supply store should be able to help you with this. Finally, fertilizer. In order for your indoor plant to keep growing and thriving, they need fertilizer. You don’t need to buy this, you can make an organic one at home using banana peels! Join a community of indoor plant enthusiasts With social media being all around us, you’ll be surprised at how many other people out there share the same interests as you do - love of indoor plants included! You might pick up a tip or two from these communities on how to better care for your indoor plants or troubleshoot problems and concerns they may have already dealt with in the past. Who knows, you can even trade to grow your indoor garden collection! Growing indoor plants is not only beneficial to your physical health, it can also do wonders to your emotional and psychological health. Seeing and keeping them alive and thriving can give you a sense of accomplishment and purpose, which can make you excited and enthusiastic. So go ahead, make your indoor garden happen today. Because, why not? Hero Image by Luiz Cent on Unsplash
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Stocking Stuffers for Mom
After all the work moms put into the holidays, they deserve to be spoiled a little bit.Check out these 36 unique stocking stuffers for mom under $25.
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Why Don’t You Feel Hungry After Not Eating All Day?
You don’t eat for a while, and you realize you have a loss of appetite. Maybe you had to skip lunch at work, but instead of feeling famished at 5pm, you find you have no appetite and could go even longer without eating. Find out what causes loss of appetite, what hunger symptoms to look out for and more.It’s strange that this happens. There seem to be a few reasons for it.
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Father’s Day Gift Ideas for Dads Who Don’t Like Gifts
So, what can you do for the dad who doesn’t want a gift? Thankfully, there are lots of genius Father’s day gift ideas that any dad would love that go way beyond another mediocre tie and novelty T-shirt. You may even find something on this list that seems to do the impossible – be something your dad will actually use!
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