Saturday, May 28, 2005
New Scientist 11 steps to a better brain - Features
New Scientist 11 steps to a better brain - Features
Smart drugs - Does getting old have to mean worsening memory, slower reactions and fuzzy thinking?
Food for thought - You are what you eat, and that includes your brain. So what is the ultimate mastermind diet?
The Mozart effect - Music may tune up your thinking, but you can't just crank up the volume and expect to become a genius
Bionic brains - If training and tricks seem too much like hard work, some technological short cuts can boost brain function
Gainful employment - Put your mind to work in the right way and it could repay you with an impressive bonus
Memory marvels - Mind like a sieve? Don't worry. The difference between mere mortals and memory champs is more method than mental capacity
Sleep on it - Never underestimate the power of a good night's rest
Body and mind - Physical exercise can boost brain as well as brawn
Nuns on a run - If you don't want senility to interfere with your old age, perhaps you should seek some sisterly guidance
Attention seeking - You can be smart, well-read, creative and knowledgeable, but none of it is any use if your mind isn't on the job
Positive feedback - Thought control is easier than you might imagine
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Attention seeking
PAYING attention is a complex mental process, an interplay of zooming in on detail and stepping back to survey the big picture. So unfortunately there is no single remedy to enhance your concentration. But there are a few ways to improve it.
The first is to raise your arousal levels. The brain's attentional state is controlled by the neurotransmitters dopamine and noradrenalin. Dopamine encourages a persistent, goal-centred state of mind whereas noradrenalin produces an outward-looking, vigilant state. So not surprisingly, anything that raises dopamine levels can boost your powers of concentration.
One way to do this is with drugs such as amphetamines and the ADHD drug methylphenidate, better known as Ritalin. Caffeine also works. But if you prefer the drug-free approach, the best strategy is to sleep well, eat foods packed with slow-release sugars, and take lots of exercise. It also helps if you are trying to focus on something that you find interesting.
The second step is to cut down on distractions. Workplace studies have found that it takes up to 15 minutes to regain a deep state of concentration after a distraction such as a phone call. Just a few such interruptions and half the day is wasted.
Music can help as long as you listen to something familiar and soothing that serves primarily to drown out background noise. Psychologists also recommend that you avoid working near potential diversions, such as the fridge.
There are mental drills to deal with distractions. College counsellors routinely teach students to recognise when their thoughts are wandering, and catch themselves by saying "Stop! Be here now!" It sounds corny but can develop into a valuable habit. As any Zen meditator will tell you, concentration is as much a skill to be lovingly cultivated as it is a physiochemical state of the brain. ¶ 7:08 PM
Smart drugs - Does getting old have to mean worsening memory, slower reactions and fuzzy thinking?
Food for thought - You are what you eat, and that includes your brain. So what is the ultimate mastermind diet?
The Mozart effect - Music may tune up your thinking, but you can't just crank up the volume and expect to become a genius
Bionic brains - If training and tricks seem too much like hard work, some technological short cuts can boost brain function
Gainful employment - Put your mind to work in the right way and it could repay you with an impressive bonus
Memory marvels - Mind like a sieve? Don't worry. The difference between mere mortals and memory champs is more method than mental capacity
Sleep on it - Never underestimate the power of a good night's rest
Body and mind - Physical exercise can boost brain as well as brawn
Nuns on a run - If you don't want senility to interfere with your old age, perhaps you should seek some sisterly guidance
Attention seeking - You can be smart, well-read, creative and knowledgeable, but none of it is any use if your mind isn't on the job
Positive feedback - Thought control is easier than you might imagine
------
Attention seeking
PAYING attention is a complex mental process, an interplay of zooming in on detail and stepping back to survey the big picture. So unfortunately there is no single remedy to enhance your concentration. But there are a few ways to improve it.
The first is to raise your arousal levels. The brain's attentional state is controlled by the neurotransmitters dopamine and noradrenalin. Dopamine encourages a persistent, goal-centred state of mind whereas noradrenalin produces an outward-looking, vigilant state. So not surprisingly, anything that raises dopamine levels can boost your powers of concentration.
One way to do this is with drugs such as amphetamines and the ADHD drug methylphenidate, better known as Ritalin. Caffeine also works. But if you prefer the drug-free approach, the best strategy is to sleep well, eat foods packed with slow-release sugars, and take lots of exercise. It also helps if you are trying to focus on something that you find interesting.
The second step is to cut down on distractions. Workplace studies have found that it takes up to 15 minutes to regain a deep state of concentration after a distraction such as a phone call. Just a few such interruptions and half the day is wasted.
Music can help as long as you listen to something familiar and soothing that serves primarily to drown out background noise. Psychologists also recommend that you avoid working near potential diversions, such as the fridge.
There are mental drills to deal with distractions. College counsellors routinely teach students to recognise when their thoughts are wandering, and catch themselves by saying "Stop! Be here now!" It sounds corny but can develop into a valuable habit. As any Zen meditator will tell you, concentration is as much a skill to be lovingly cultivated as it is a physiochemical state of the brain. ¶ 7:08 PM
