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Dav
is L
akin
fo@
alph
apos
itive
.com
.hk
Neu
rosc
ienc
e
Cogn
itive
and
beh
avio
ral
neur
osci
ence
The
adul
t hum
an b
rain
wei
ghs
on
aver
age
abou
t 3lb
s. (1
.5kg
)A
volu
me
of a
roun
d 11
30 c
ubic
ce
ntim
etre
s (c
m3)
in w
omen
and
12
60cm
3in
men
Men
with
the
sam
e bo
dy h
eigh
t and
bo
dy s
urfa
ce a
rea
as w
omen
hav
e on
av
erag
e 10
0 gr
ams
heav
ier b
rain
s
Cogn
itive
and
beh
avio
ral
neur
osci
ence
Cogn
itive
and
beh
avio
ral
neur
osci
ence
Co
gniti
ve a
nd b
ehav
iora
l ne
uros
cien
ce
Cogn
itive
and
beh
avio
ral
neur
osci
ence
Co
gniti
ve a
nd b
ehav
iora
l ne
uros
cien
ce
Cogn
itive
and
beh
avio
ral
neur
osci
ence
Sh
apin
g Pe
ak P
erfo
rman
ce
Perf
orm
ance
psy
chol
ogy
The
train
ing
that
has
bee
n re
sear
ched
an
d sc
ient
ifica
lly p
rove
npe
rform
ers
in b
usin
ess;
oth
ers
in th
e pe
rform
ing
arts
who
wis
h to
del
iver
an
exce
ptio
nal p
erfo
rman
ceot
her p
rofe
ssio
nals
suc
h as
en
trepr
eneu
rs, m
edic
al a
nd le
gal
prof
essi
ons,
sm
all b
usin
ess
etc.
Scie
ntifi
c St
udie
s ab
out
Peak
Per
form
ance
Roy
al C
onse
rvat
ory
of M
usic
Im
prov
emen
t in
Mus
ical
Per
form
ance
Dr.
John
Gru
zelie
r, P
h.D
, Tob
ias
Egn
er, P
h.D
. D
epar
tmen
t of C
ogni
tive
Neu
rosc
ienc
e an
d B
ehav
iour
, Im
peria
l Col
lege
, Lon
don,
200
3,
Neu
rore
port.
Wor
ked
with
top
fligh
t mus
ic s
tude
nts
Goa
l: c
ould
trai
ning
sho
w m
easu
rabl
e im
prov
emen
t in
perfo
rman
ce?
Mus
ic P
erfo
rman
ce E
valu
atio
n
10-1
5 m
inut
e pe
rform
ance
of a
mus
ical
pie
ce
asse
ssed
prio
r and
sub
sequ
ent t
o tra
inin
g P
erfo
rman
ces
wer
e vi
deo-
reco
rded
, ran
dom
ised
an
d ra
ted
by e
xper
t mus
icia
ns e
xter
nal t
o th
e R
oyal
Col
lege
of M
usic
R
atin
g sc
ales
wer
e de
velo
ped
spec
ifica
lly fr
om th
e A
ssoc
iate
d B
oard
s of
the
Roy
al S
choo
ls o
f Mus
ic
S
ix g
roup
s cr
eate
d–
each
with
diff
eren
t tra
inin
g:
1) A
lexa
nder
Tec
hniq
ue 2
) Men
tal s
kills
3) B
eta
NF
4) S
MR
NF
5) A
lpha
-The
ta N
F 6)
Exe
rcis
e
Alph
a-Th
eta
neur
ofee
dbac
k gr
oup
had
si
gnifi
cant
cha
nge
in m
usic
al im
prov
emen
ts
Ove
rall
Qua
lity
(+ 1
4.4
%, p
= .0
6)
Mus
ical
Und
erst
andi
ng (+
16.
4 %
, p <
.01)
St
ylis
tic A
ccur
acy
(+ 1
3.5
%, p
< .0
1)
Inte
rpre
tativ
e Im
agin
atio
n (+
17
%, p
< .0
1)
Stud
y ha
s sin
ce b
een
repl
icat
ed
WIS
C-R
RE
SULT
S22
of 2
4 su
bjec
ts in
crea
sed
Full
Scal
e IQ
scor
es
of
a le
ast 1
sd (1
5 IQ
poi
nts)
2 sh
owed
incr
ease
s of 1
3 an
d 14
IQ p
oint
s.
Subj
ects
: 21
boy
s and
3 g
irls,
each
with
ahi
stor
y of
lear
ning
dis
abili
ties.
Proc
edur
e:
Wee
kly,
40
min
ute
train
ing
sess
ions
,EE
G b
iofe
edba
ck tr
aini
ng
Leng
th:
Avg.
sess
ions
: 27.
9
Tans
ey R
epor
t -W
ISC-
R R
esul
ts 1
991
Ch
ange
s in
IQ a
fter
Neu
rofe
edba
ck
Fact
ors
affe
ctin
g Pe
ak P
erfo
rman
ce
goal
set
ting
conc
entra
tion
anxi
ety
cont
rol
mot
ivat
ion
rela
xatio
n te
chni
ques
imag
ery
self-
conf
iden
ce
Shap
ing
Peak
Per
form
ance
Men
tal s
kills
trai
ning
focu
ses
upon
cor
e sk
ills
Your
abi
lity
to p
erfo
rm c
onsi
sten
tly
Con
sist
ency
of y
our e
mot
ions
. Yo
ur e
mot
iona
l rea
ctio
ns to
cha
lleng
esR
espo
nd p
ositi
vely
to c
halle
nges
Goa
l Set
ting
Thin
k ab
out t
he "
big
pict
ure.
" Ask
yo
urse
lf so
me
impo
rtant
que
stio
ns a
bout
w
hat y
ou w
ant f
or y
our l
ife. T
he a
nsw
ers
to
this
que
stio
n ca
n be
as
gene
ral a
s "I
wan
t to
be
happ
y," o
r "I w
ant t
o he
lp p
eopl
e," o
r "I
wan
t to
be fi
t."Th
ese
gene
ral s
tate
men
ts c
an h
elp
hone
in
on th
e th
ings
that
real
ly m
atte
r to
you.
R
ecog
nizi
ng th
e th
ings
you
val
ue w
ill g
uide
yo
ur d
ecis
ion-
mak
ing
and
keep
you
fo
cuse
d on
you
r end
goa
ls.
Thin
k of
the
answ
ers
to y
our "
big
pict
ure"
qu
estio
ns a
s th
ings
you
hop
e to
atta
in 1
0,
15, o
r 20
year
s fro
m n
ow.
Goa
l Set
ting
Bre
ak th
e "b
ig p
ictu
re"
dow
n in
to s
mal
ler
and
mor
e sp
ecifi
c go
als.
Cre
ate
som
e sh
ort-t
erm
goa
ls.O
nce
you
have
dec
ided
on
your
life
long
goa
ls, a
nd
goal
s yo
u'd
like
to a
chie
ve in
5 y
ears
, you
ha
ve th
e ro
adm
ap fo
r set
ting
nece
ssar
y go
als
for n
ext y
ear,
next
mon
th, n
ext w
eek,
to
mor
row
, and
toda
y.
Goa
l Set
ting
Use
the
SMA
RT
met
hod
to
crea
te a
ctio
nabl
e go
als.
Spec
ific.
M
easu
rabl
e.
Atta
inab
le.
Rel
evan
t. Ti
me-
rela
ted.
Goa
l Set
ting
Mak
e ea
ch g
oal a
pos
itive
st
atem
ent.
Onc
e yo
u've
don
e th
e br
ains
torm
ing
and
cons
ider
ed h
ow to
mak
e yo
ur g
oals
SM
AR
T, it
's ti
me
to s
olid
ify th
em.
Usi
ng p
ositi
ve s
tate
men
ts is
a d
irect
way
to
affir
m y
our c
omm
itmen
t to
com
plet
ing
your
go
als.
"I a
m g
oing
to le
arn
how
to d
rive,
" is
a m
ore
defin
itive
sta
tem
ent t
han,
"I d
on't
wan
t to
have
to re
ly o
n ot
hers
to g
ive
me
rides
eve
ryw
here
."
Goa
l Set
ting
Set p
riorit
ies.
Kee
p in
crem
enta
l goa
ls s
mal
l.
Kee
p tr
ack
of y
our p
rogr
ess.
Jour
nalin
gA
skin
g a
frien
d w
ith s
imila
r goa
ls to
bud
dy-
up w
ith y
ou
Goa
l Set
ting
Rew
ard
your
acco
mpl
ishm
ents
.A
ckno
wle
dge
whe
n yo
u ha
ve re
ache
d go
als
and
allo
w y
ours
elf t
o ce
lebr
ate
acco
rdin
gly.
Ta
ke th
is ti
me
to a
sses
s th
e go
al p
roce
ss--
from
ince
ptio
n to
com
plet
ion.
Goa
l Set
ting
Life
and
Wel
lnes
s C
oach
Cog
nitiv
e B
ehav
iora
l The
rapi
st
Mot
ivat
ion
Pea
k P
erfo
rman
ce =
f (a
bilit
y)
(mot
ivat
ion)
Six
Stra
tegi
es fo
r mot
ivat
ion
+ve
rein
forc
emen
t / h
igh
expe
ctat
ion
effe
ctiv
e di
scip
line
and
puni
shm
ent
treat
ing
your
self
fairl
ysa
tisfy
ing
your
nee
dsac
hiev
ing
pers
onal
rela
ted
goal
rest
ruct
urin
g pr
oced
ure
Mot
ivat
ion
Chr
onic
Fat
igue
Syn
drom
eP
rimar
y / C
hron
ic In
som
nia
PTS
DD
epre
ssio
nA
nxie
ty /
Pho
bia
Mot
ivat
ion
Cog
nitiv
e B
ehav
iora
l The
rapi
stN
euro
ther
apis
t
Emot
ion
Am
ygda
la
Emot
ion
Form
atio
n an
d pr
oces
sing
of e
mot
iona
l re
actio
ns a
nd e
mot
iona
l mem
orie
s.
Mem
orie
s of
em
otio
nal e
xper
ienc
es
impr
int i
n th
e A
myg
dala
's N
euro
ns,
crea
ting
emot
iona
l im
prin
ting.
Tr
aum
a ca
uses
a n
egat
ive
impr
intin
g in
th
e A
myg
dala
's c
ircui
try, m
eani
ng a
fear
re
spon
se c
an b
e m
ore
easi
ly tr
igge
red.
Emot
ion
Raw
em
otio
ns p
our i
nto
the
brai
n an
d co
nseq
uent
ly
the
emot
iona
l sta
bilit
y of
the
min
d be
com
es
unba
lanc
ed.
"Inte
ract
ion
betw
een
the
Am
ygda
la a
nd th
e V
MP
FC
may
und
erlie
the
prop
er a
dapt
atio
n of
leve
ls o
f the
st
ress
hor
mon
e C
ortis
ol o
n a
daily
bas
is."
Stre
ss is
a tr
igge
r for
em
otio
nal f
lood
ing
and
cons
eque
ntly
inst
abili
ty to
occ
ur.
The
role
of t
he V
MP
FC c
an b
e se
en to
regu
late
em
otio
nal o
utpu
ts o
f the
Am
ygda
la W
hen
the
outp
uts
are
too
stro
ng, t
he V
MP
FC b
ecom
es o
verw
helm
ed a
nd
is u
nabl
e to
effi
cien
tly re
gula
te th
e st
ream
ing
emot
iona
l ou
tput
s, m
eani
ng e
mot
ions
beg
in to
floo
d th
e br
ain.
Emot
ion
Emot
ion
Emot
ion
Emot
ion
Chr
onic
Fat
igue
Syn
drom
eIn
som
nia
Dys
thym
iaD
epre
ssio
n
Emot
ion
Cog
nitiv
e B
ehav
iora
l The
rapi
stN
euro
ther
apis
tC
linic
al P
sych
olog
ist
Psy
chia
trist
Rel
axat
ion
Rel
axat
ion
Aut
ogen
ic T
rain
ing
Pro
gres
sive
Mus
cle
Rel
axat
ion
Mas
sage
Med
itatio
nD
eep
Bre
athi
ngYo
gaP
ilate
sTa
i Chi
Qig
ong
Wal
king
Sel
f Con
trol
Hum
our
Som
e re
laxa
tion
met
hods
ca
n al
so b
e us
ed d
urin
g ot
her a
ctiv
ities
, for
ex
ampl
e,A
utos
ugge
stio
n,M
antra
s,P
raye
r,C
lass
ical
M
usic
and
New
Age
M
usic
.
Neu
ral L
evel
Mon
itorin
g In
ner B
alan
ce
Rel
axat
ion
Ove
r-stre
ssA
nxie
tyO
bses
sive
Com
puls
ive
Dis
orde
rD
epre
ssio
nP
hobi
a
Atte
ntio
n Sel
ectiv
e A
ttent
ion
Test
Atte
ntio
n
Atte
ntio
n
Inat
tent
ive
Dis
tract
ible
Lack
of f
ocus
One
seco
nd
Thet
a 4
-7 H
z D
istr
acte
d, d
aydr
eam
ing
Atte
ntio
n O
ver-
stre
ssIn
som
nia
Chr
onic
Fat
igue
Syn
drom
eD
ysth
ymia
Dep
ress
ion
Anx
iety
/ P
hobi
aP
TSD
Trad
ition
al A
tten
tion
Trai
ning
Med
ical
Con
sulta
tion
Psy
chol
ogic
al C
ouns
elin
gTe
chni
cal S
kill
Trai
ning
Act
ivity
dril
ling
Con
sist
ent d
rillin
g
New
Tra
inin
g Tr
end
Neu
rosc
ienc
e ba
sed
atte
ntio
n tra
inin
gB
rain
wav
e fe
edba
ck te
chno
logy
Com
pute
r tra
inin
gIn
tern
et tr
aini
ng
New
Tra
inin
g Tr
end
Acad
emic
Brid
ge
Fini
shin
g ta
sks
is a
ski
ll th
at c
an b
e le
arne
d by
any
one
rega
rdle
ss o
f AD
HD
/AD
D, o
r ot
her c
ogni
tive
impa
irmen
ts. T
he ta
sk m
ay
be h
omew
ork,
bal
anci
ng y
our c
heck
book
, or
even
cle
anin
g yo
ur ro
om. Y
ou c
an le
arn
to
do it
in a
n ap
prop
riate
am
ount
of t
ime.
She
er
Gen
ius
will
teac
h yo
u ho
w to
do
it.
Vide
o
EE
G B
iofe
edba
ck
Feed
back
Sc
reen
The
rapi
st M
onito
r
EE
G
Sens
ors
Ther
apis
t and
clie
nt/g
ame
scre
en
Inte
rnet
reso
urce
s
http
://w
ww
.pos
itsci
ence
.com
/why
-br
ainh
q/ab
out-t
he-e
xerc
ises
/atte
ntio
n/di
vide
d-at
tent
ion
http
://w
ww
.chr
iska
nan.
com
/wp-
cont
ent/u
ploa
ds/G
ame.
htm
lht
tp://
ww
w.h
appy
-neu
ron.
com
/bra
in-
gam
es/a
ttent
ion#
atte
ntio
nht
tp://
ww
w.b
rain
train
ing1
01.c
om/b
rain
gam
es/
http
://w
ww
.free
brai
nage
gam
es.c
om/g
ames
/att
entio
n_re
cogn
ition
.php
Psyc
holo
gica
l Res
ilian
ce
"10
Way
s to
Bui
ld R
esili
ence
“by
APA
1.to
mai
ntai
n go
odre
latio
nsw
ith c
lose
fam
ily m
embe
rs, f
riend
s an
d ot
hers
;2.
to a
void
see
ing
cris
esor
stre
ssfu
leve
nts
as u
nbea
rabl
e pr
oble
ms;
3.to
acc
ept c
ircum
stan
ces
that
can
not b
e ch
ange
d;4.
to d
evel
op re
alis
ticgo
als
and
mov
e to
war
ds th
em;
5.to
take
dec
isiv
e ac
tions
in a
dver
se s
ituat
ions
;6.
to lo
ok fo
r opp
ortu
nitie
s of
sel
f-dis
cove
ry a
fter a
stru
ggle
with
loss
;7.
to d
evel
op s
elf-c
onfid
ence
;8.
to k
eep
a lo
ng-te
rmpe
rspe
ctiv
ean
d co
nsid
er th
e st
ress
ful e
vent
in
a br
oade
r con
text
;9.
to m
aint
ain
a ho
pefu
l out
look
, exp
ectin
g go
od th
ings
and
visu
aliz
ing
wha
t is
wis
hed;
10.
to ta
ke c
are
of o
ne's
min
dan
dbo
dy,e
xerc
isin
gre
gula
rly, p
ayin
g at
tent
ion
to o
ne's
ow
n ne
eds
and
feel
ings
.
TThe
Bra
in-T
rain
ing
Secr
ets
Of
Oly
mpi
c At
hlet
es
VVisu
aliz
e th
e ou
tcom
e yo
u w
ant.
RRel
ax d
aily
. EEv
ict t
he o
bnox
ious
room
mat
e
in y
our h
ead.
SSet s
mar
ter g
oals
. GG
o w
ith th
e 'fl
ow.'
ww
w.a
lpha
posi
tive.
com
.hk
info
@al
phap
ositi
ve.c
om.h
k
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