3 Habits to Improve your Brain | Boost Energy and Willpower This Year

With the New Year coming up, let me share
with you three.. 3 1/2 simple things that would make good resolutions
by themselves, or will make it easier to complete your other new year’s resolutions as well. 1. Go to sleep as close to 10PM as you can
Improving quality of sleep overall is incredibly helpful for mood, focus, energy levels, and
health in general, but if I had to pick one thing that improved my sleep the most, it
would have to be this. Have you ever slept a perfectly reasonable
amount like 7 to 9 hours and woke up feeling groggy and tired? This is thanks to circadian rhythms. Your body runs on a biological clock that
dictates many physiological processes. We have a daily dose of cortisol in the morning
to wake us up and a rise in melatonin at night to put us to sleep. If you can act in sync with this rhythm, falling
asleep and getting higher quality sleep is much easier. What our body would prefer for us to do, is
to fall asleep just a few hours after the sun goes down. This differs depending on where in the world
you are, but for most people it’s around 10PM. The powerful anticarcinogen and antioxidant
melatonin as well as the restorative “youth hormone” -Human Growth Hormone are secreted
in their strongest doses between 10PM and 2AM. As Neurologist Kulreet Chaudhary says, “If
your body is chronically deprived of the regenerative sleep between 10:00 p.m. and 2:00 a.m., then
you may still feel fatigued when you wake up in the morning.” I’ve found that going to sleep around 10PM
is always better. For example if I get six hours of sleep from
10PM to 4AM, I will feel much better than if I got eight hours of sleep from 1AM to
9AM. 2) Limit your usage of novelty at a click
websites Internet addiction is a real phenomenon and
more and more studies on this topic are coming out. But you don’t have to be technically addicted
to see detriments. Dopamine is the neurotransmitter responsible
for making you want to do things and is the reason drugs can be so addictive. Drugs cause a huge surge in dopamine. And, when someone becomes overexposed to dopamine,
the dopamine receptors down regulate meaning more dopamine is necessary to get the same
amount of motivation. Essentially, the receptors become desensitized. And, it doesn’t have to be surges of dopamine
to get you addicted, it can be frequent exposure. For example the rate of addiction to cigarettes
is surprisingly higher than heroin- the difference between the two is you can take puff of a
cigarette and get a dopamine rise dozens of times a day, but you’d be passed out or
dead before you get anywhere near that frequency with heroin. The thing with the internet is that websites
like reddit, imgur, facebook, twitter act like that puff of a cigarette. Swipe for a new picture and you get a bit
of dopamine. Scroll down and you get a bit of dopamine. Click on a link and you get a bit of dopamine.,
but you can repeat this hundreds of times throughout the day. This will desensitize your dopamine receptors
and it will be harder and harder to get motivated by activities that aren’t instantly gratifying. The gap between behavior and reward with the
internet is incredibly small – it can be half a second. Behavior: move thumb. Reward: funny picture. By using the internet too often, it’s harder
and harder for your brain to tolerate more time between behavior and reward. Imgur can reward you with a funny picture
in a couple seconds, but staying focused on a project can take several hours before you’re
rewarded with a sense of fulfillment. 2 and a half is Meditate
I’m lumping meditation in with this because it’s a great way to deprogram this kind
of anxious, instant gratification oriented brain. Meditation has a very long list of health
benefits, many of which have been scientifically documented. There’s far too many to talk about here,
but one huge benefit is that it quiets that constantly talking usually negative inner
narrator. The inner narrator is the one saying: I gotta
do this, I gotta do that, what should I eat for lunch? How come so and so hasn’t texted me back? And so on. There’s actually a network in the brain
brain called the default mode network that is generating this mind chatter. It’s responsible for thinking about your
self, thinking about how other people are thinking about you and ruminating about the
past and worrying about the future. Meditation has been shown to reduce activity
in this network. And, a major node in the default mode network
called the posterior cingulate cortex is responsible for emotional reactivity. For example, when someone is craving a cigarette,
the posterior cingulate cortex strongly lights up. By reducing activity in the default mode network,
meditation can help diffuse that anxious, impatient, unfocused and instant gratification
oriented mind that the internet helped create. 3. Do some exercise every day
I used to look at exercise as mainly just a way to build muscle or lose fat. But now, even if exercise didn’t change
the way my body looked at all, I would still do it every day. The positive effects on how it makes your
body look pale in comparison to the impressive mental and physiological benefits exercise
provides. Exercise has been shown to help people learn
much more efficiently, better deal with stress and drastically reduce anxiety. It improves mood to the point of lifting some
people out of depression and it strengthens focus to the point that some ADHD patients
elect to throw out their prescriptions. One big thing exercise does is it raises your
levels of brain derived neurotrophic factor – BDNF. Dr. John Ratey, associate clinical professor
of psychiatry at Harvard Medical School has nicknamed BDNF “miracle grow for the brain”
because it directly promotes the growth of new brain cells. Researchers found that if they sprinkled BDNF
onto neurons in a petri dish, the cells automatically sprouted new branches, producing the same
structural growth required for things like learning. A 2007 study found that subjects who did high
intensity exercise beforehand could learn vocabulary words 20% faster than those who
remained sedentary. Exercise will also give you more motivation
in general. Earlier I explained how excessive use of the
internet hampers motivation because it desensitizes your dopamine receptors, making it harder
to be motivated by regular activities that don’t provide large or frequent releases
of dopamine. Well, exercise actually triggers the creation
of new dopamine receptors meaning you become more sensitive to dopamine, making it easier
to be motivated. This will give a boost in willpower and focus
to do the things that you want to have had done, not just the things you want to do now. Going to sleep earlier, meditation and exercise. Pretty simple and straightforward things,
but deviously hard to turn into a habit. Though, once these 3 things do become habits,
they will generate far more motivation and willpower than they require.

100 thoughts on “3 Habits to Improve your Brain | Boost Energy and Willpower This Year

  1. Why would you want to reduce activity on default mode network? Worrying about the future, thinking what others are thinking of you. These could be brains way of improvement

  2. Clicked on this video a bit of dopamine released, scrolled down to comments, a bit of dopamine released… 😁🤔

  3. Toughest one for me had always been sleeping early. Nightlife and music. But slowly starting to get away from that

  4. I find that exercise and meditation also help just because the fact they are a form of self discipline, pushing yourself to do these two things every day, even if it's just 10 minutes of each have helped me to be more disciplined in other aspects such as working at home. Highly recommend anybody to get a calendar and cross off the days they are successful at doing both for at least 10 minutes and aim to do it every day without taking a break.

  5. Guys don’t worry there is a correlation between people who sleep later and wake up later have a higher I.Q. Doesn’t mean it’s necessarily the more viable option but just pointing it out. Brain=I.Q.

  6. Do you happen to have the 10 PM to 2 am study?? I've looked for it but can't seem to find it anywhere.

  7. You cannot compare the internet to a drug because people use the internet to search for information, locate places, purchase products, learn, do homework, more and more. Drugs make people unconscious, and uninformed. But the internet help people become more informative and smarter. lol

  8. If you sleep at 9m can wake up at 6am… Anybody who sleeps at 9 in this modern industrial age is non existent.. there are too many people too bright lights in streets, on roads, the neighbours, television sound, mobile phone loudpspeakers.. it's a assault ontop the mosques shouting 5 times a day.

  9. When it comes to Internet addiction, the same can be said with TV addiction. People used to spend hours in front of the TV. In my family there is a communications issue between members. We just spend hours in front of the screen to look busy so that we can avoid talking to each other about sensitive issues.
    Meditation as a way to get away from having to stay glued to a screen definitely has health benefits.

  10. yes circadian rhythm is a thing, but not everyone has a same one, for me going to sleep at 10pm is going completely against mine. I wake up completely grogy after night sleep and perfectly refreshed after sleeping during my night owl rhythm. On one hand you say how important it is and then just throw everyone in the same bag, that is not very scientific, you of all people should know the importance of accurate information. Forcing people with different rhythm to your defined one does a lot of damage to them, you could do this video exactly like this with mentioning that different people have different clocks.

  11. I like when talking about cigarettes to heroin they show a clip of that evil junkie whore courtney HOLE who had Kurt Murdered…I noticed, well played.

  12. Da Vinci sleep four hour a day … and Tesla day after hour hour work could be fine after one hour sleep.. so .. animal more active by the night .. why we different?? Maybe the thing about you sleep ate night came from necessity of industry to employee and work .. that reason we feel better at the night and more tired day .. maybe we are night creature and not day hahahha

  13. Thank you so so much for sharing what you learnt ur vids are very informative and comprehensive. keep up the great work sir 🙂

  14. Can intermittent fasting affect circadian rhythm? Due to the circadian rhythm your dietary induced thermogenesis is larger in morning than evening and night, what if I am used to fast during the morning and eat my daily calories in the evening window will my body adapt to my eating habits and increase TEF eventually OR is circadian rhythm more powerful? I would be grateful to anyone who answers 🙂

  15. You forgot to mention the biggest thing that screws up your dopamine receptors and brain as a whole: porn and masturbation.

  16. I love you man! You are seriously what society needs. Just like the Greek had philosophers in the streets teaching. Disgusting capitalistic tendencies in the USA make it so education is expensive & its rules make it so illogical…. like wow just cause this piece of paper says I know it all, I’m set… but I can also know ‘everything’ & without that documentation stating it then it’s all moot. Thank you for everything you do!

  17. Alright, it's been a full year since this video came out. With a vote on this comment of "like" that this works and a vote of "dislike" that what is said in this video doesn't work.

  18. I like it when youtube recommends me such videos, as i've always had issues sleeping… But they all contain the same advice, which doesn't work for me. Why..? My circadian rhythm is reversed and i work on shifts for the last several years…

  19. I agree with the 1st 2 tips but for meditation i see it as a way to empty yourself and give up yourself to become a vessaul for spirits to fill you up… if you beleive in spirits

  20. 1.睡好,22:00~2:00必须在深度睡眠中,否则第二天还会很困,晚睡对大脑也不好
    3.冥想 + 锻炼

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