Newsletter: Volume I. No. 31

Build a Better Brain:
8 Strategies for Success

You can build a better brain at any age. With the advent of fMRI brain scanning techniques, we now know that brains are continually learning and growing new neurons.

Because of centuries of ignorance, however, many people view our brains as a mysterious structure incapable of change. We've been told that our IQ's are fixed, or that "we're too old to learn new tricks."

Our brains are subject to change no matter what we do. This is a key discovery of modern neuroscience. What sets successful people apart from those who are less so is the desire and the knowledge to take charge of the brain's continual learning and growing process.

In their book The Winner's Brain, authors Jeff Brown and Mark Fenske write about strategies great minds use to achieve success. Contrary to popular belief, high achievement has very little to do with IQ, your financial resources, knowing the right people or even luck.

History is full of examples: Auguste Rodin, the great French sculptor, came from a poor family and was rejected from art school three times. Despite these setbacks, he bounced back using each failure and disappointment to fuel his talents and passions.

Resilience and motivation are two critical abilities that highly successful people strengthen through repeated practice. The brains of successful people "light up" differently and work more efficiently than others because they've developed resilience and their ability to tap into motivation.

Here are some of the other strengths of what can be called "winners' brains:"

Focus: Winners' brains are adept at tuning out distractions and choosing the best way to focus on a task to achieve a desired outcome.
Energy: Winners' brains learn how to maintain a bottomless supply of effort.
Persistence: Winners' brains have learned to persist longer than average ones.
Practice: Winners' brains adapt in exceptional ways over time, harnessing neuroplasticity to create new strengths through deliberate practice.

We don't have to win a gold medal, an Oscar, or receive a multi-million dollar paycheck to be considered successful. Some people are winners by virtue of being successful at their jobs, raising families, creating art or whatever they've chosen as worthwhile goals.

People aren't born for success, nor does being raised in advantageous environments ensure success. Nature and nurturing the brain works best for improving brain power.

Our brains change based on what their owners choose to do. People who achieve true success are often forced to overcome obstacles and in doing so, rewire their brains to get where they want to go.

As we mature our brains evolve accordingly. We have a significant amount of control over this development. Through deliberate, proactive practice, we can change the way we think and behave.

Here are eight strategies:

Self-awareness: Know your strengths and work on developing them to reach your goals. Select those goals that intrinsically motivate you because of your unique passions and drive so that you fulfill your own definition of a meaningful life.
Emotional regulation: Thoughts and beliefs affect feelings and subsequent behaviors. What you believe about yourself and your world directly affects what you feel and how you act.
Cognitive reframing: Repeatedly engaging in negative thoughts and actions results in undesirable brain alterations. Actively engaging in positive thoughts and actions leads to beneficial ones. You won't always achieve your goals, but you can benefit from failure. Putting a positive spin on things changes the brain and primes it to be resilient and motivated.
Deliberate practice: London taxi drivers train very hard to memorize city street addresses and in doing so enlarge certain areas of their brains. Musicians experience that same brain growth in other areas. We all do. The key is to keep practicing in spite of setbacks.
Meditation: Research is conclusive on this: practicing even small doses of daily meditation can improve focus and attentional control. You don't have to be a Zen master; sitting calmly for several minutes is a start. Longer sessions benefit the brain more.
Physical exercise: A regular exercise program increases attentional focus, improves learning and memory, reduces impulsivity, enhances mood, and lowers stress. More blood to the brain helps provide oxygen and glucose to fuel its functioning. As little as 20 minutes of cardio exercise releases BDNF, brain-derived neurotrophic factors, which support the growth of new neurons.
Nutrition: What's good for the heart is good for the brain. Fruits and vegetables, low fat sources of protein, berries, apples, fish and omega oils all provide elements for a healthy brain.
Sleep: Seven to eight hours of sleep are vital for optimal brain function. It helps restore the balance of communication between reasoning and emotional centers and improves memory.

Brain Training Games

There is a budding industry already worth $125 million a year dedicated to selling brain training games and programs. However, there haven't been any scientific studies to show they do what they set out to do: improve memory and strengthen brain power.

Many of the online computer games have been shown to have benefits to the brain because of their use of non-linear strategies and attentional focus.

There's a lot of supporting research that these strategies improve your brain and well being. Even if you only practice a few of them, you'll be taking steps toward improving your success in life and work.

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