Use It or Lose It Guide

8/14/2019 Use It or Lose It Guide

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Please feel free to pass this guide around to those you know whomight be interested in improving their brain. You may print it out ordistribute it digitally, but please do not edit or change any part of it in

any way.

Copyright2009 by Erin MatlockAll Rights Reserved

Legal Stuff:

This guide is for entertainment use only. The publisher of this report is not liable for any damagesor losses associated with the content in this report. Please read the full disclaimer. The articles,

products and information here are in no way a substitution for licensed medical advice. Please

consult with your physician for proper care and supervision.

2009 Erin Matlock http://www.BrainTraining101.com 2
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Table of Contents

Welcome!......................................................................................................................... 41. Brain Exercises......................................................................................................... 62. Memory Improvement .......................................................................................... 73. Nutrition...................................................................................................................... 94. Brain Teasers.......................................................................................................... 115. Learning a New Language ................................................................................. 126. Sleep .......................................................................................................................... 137. Subliminal Messages ........................................................................................... 148. Brain Games ........................................................................................................... 159. Physical Exercise ................................................................................................... 1610. Hypnosis ................................................................................................................ 1711. Brain Wave Entrainment ................................................................................. 1812. Crossword Puzzles and Sudoku .................................................................... 2013. Affirmations .......................................................................................................... 2114. Boosting Creativity ............................................................................................ 2215. Focus ....................................................................................................................... 2416. Meditation.............................................................................................................. 2617. Listen to Music..................................................................................................... 27Lets Wrap It Up.......................................................................................................... 29Brain Teaser Solutions ............................................................................................. 29


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Welcome!

Neurogenesis is a word being

tossed around a lot lately. Itmeans that your brain isgrowing new neurons (nervecells) and not just whileyoure young. Scientists usedto believe that you were bornwith a certain set of neurons,and mental decline was aninevitable part of aging.

Thankfully, they now knowthis isnt true. Your braincontinues to produce newneurons throughout yourentire life. So, why do youhave trouble remembering andwhy dont you feel as sharpas you used to? These new

neurons must be put to workin order for them to survive and strengthen. You literallyhave to use them or youre going to lose them.

You probably know that challenging your brain can combatage-related decline. Thats why crossword puzzles andSudoku are so popular. You diligently work the daily puzzlein hopes that it will keep your brain in shape. Researchshows its a great start, but you need more. Your brain

needs variety and novelty.

Think of it like this you go to the gym every day in hopesof getting and keeping a fit, strong body. You pick up thedumbbell and do three sets of right bicep curls. You put thedumbbell away, towel off, and go home. Sure, youre getting



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exercise your right arm looks amazing. Now, look at therest of your body. Not so great. Same thing happens whenyou exercise just one part of your brain.

This guide is designed to help you exercise and strengthenyour brain. It includes seventeen different ways which focuson diversity, which means youll exercise many areas ofyour brain.

So heres to a bigger and better brain!

Erin Matlock

Creator and Editor in ChiefBrain Training 101

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1. Brain Exercises

The key to a great brain exercise is to throw yourself a curve

ball. Some of my favorites are called Neurobics which is aunique program from Lawrence Katz and Manning Rubin. Dosomething completely out of the ordinary, something thatbreaks your routine, and you can strengthen the connectionsin your brain. Here are some ideas:

Are you right handed? Try using your left hand tooperate the computer mouse.

Do you use your right hand to grab your key andunlock your front door? Switch it around and try usingyour left.

Take a different route to work, school, or the grocerystore. Your brain is on autopilot most of the time, sowake it up by learning a new way.

Recite the alphabet backwards. Try this, and youll feelyour brain stretching as you move your way from Z toA.

Enjoy your favorite T.V. show with your eyes closed.Try it for just ten minutes if you cant get all the waythrough. Visualizing the characters and recreating thescenes in your mind forces your brain to focus on theshow and whats really happening.

Get in the shower and start singing. A study1 publishedin The Psychology of Music showed that singing

1Cutietta, Robert and Gregory Booth. The Influence of Metre, Mode, Interval Type, and Contour inRepeated Melodic Free-Recall. The Psychology of Music 24.2. (1996):222-236.


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familiar tunes helps to improve spatial intelligence the reasoning your brain uses to judge distance.

These are just a few ideas. Consider your daily routine.

What can you do to shake things up?

2. Memory Improvement

Your memory is divided intotwo main categories long

term and short term (alsoknown as working memory).Your short-term memoryallows you to rememberthings like a persons nameor phone number. If youre afacts and figures kind ofperson, your workingmemory holds three to nine

pieces of information (words, digits, etc.) for roughly up totwenty seconds. If you dont transfer that information overto your long-term memory (or write it down), youre goingto forget it.

Recent research revealed that exercising your workingmemory actually increases fluid intelligence.2 This isfantastic news because scientists previously thought thatintelligence was determined at birth, and there was nothing

you could do about it. A study led by Dr. Susanne M. Jaeggigave short term memory training to a group of volunteersand then tested them. Training for as little as eight days led

2 Jaeggi, Susanne M., et al. Improving fluid intelligence with training on working memory. Proceedings

of the National Academy of Sciences of the United States of America 105.19 (2008)


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to considerable gains, with those training over a longerperiod making the most improvement.

A great way to exercise your working memory is to employ

n-back training. It is scientifically designed to work youraural and visual memory and has shown fluid intelligenceimprovements of up to 40%! I wrote a detailed articlechronicling my 19 day trial of an n-back training programcalled MindSparke which you can find by clicking here.

Improving your long-term memory is a breeze by usingmnemonics, which are simple memory aids that help youstore information for long periods of time. A mnemonic

device, such as a poem or a song, can help you retaincomplex information that normally would be difficult for youto remember.

Many people develop their own mnemonic devices bylearning a song to help them retain information. Most of us,for example, learned to spell Mississippi by using a littlesong. Other people make up a story or a poem to increaseretention. The Number Rhyme System is a great place to

start. This mnemonic device replaces a number with a word.You then create a story using the words, and this storyenables you to remember the numbers.

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Lets examine how this works. Take a look at the chartbelow:

Zero Hero

One GunTwo Shoe

Three Tree

Four Door

Five Hive

Six Sticks

Seven Heaven

Eight Skate

Nine Wine

Ten Hen

Read through the numbers, and visualize the rhymes thatare presented. Now, say you want to remember your newPIN number, which is 6592. Replace each number with itsrhyme, and create a story that links the numbers together.

For example: 6592 becomes sticks, hive, wine, and shoe.Picture yourself throwing sticks at a bee hive. The hive

breaks open like a piata, and instead of honey pouring out,wine comes gushing down. You run over and hold your shoeout to catch as much as you can.

By forming a story, your memory can better store andretrieve your pin number whenever you need it.

3. Nutrition

We all know proper nutrition is vital for building a healthybody. In addition to nourishing your body, some foods havebeen shown to boost brain power. Naturally, youll want to



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eat these foods in moderation, but theyre worth consideringas a way to help your promote overall heath.

Note:Always work with your doctor to develop a plan ofhealthy eating right for you.

Fish

Salmon, cod, and herring are all rich with omega 3 fattyacids, which help your brain grow new neurons andstrengthen the connections already formed.

Blueberries

Blueberries protect the brain from oxidative stress, which isone cause of age-related mental decline. James Joseph, whoco-wrote the book, The Color Code: A Revolutionary EatingPlan for Optimum Health, states that, Blueberries havecompounds that boost neuron signals and help turn back on

systems in the brain that can lead to using other proteins tohelp with memory or other cognitive skills.3

Whole grains

Oatmeal, whole-grain bread, and brown rice all have beenshown to reduce the risk for heart disease and enhanceblood flow. Your brain relies on this blood flow to keep itfunctioning at its best.

3 Joseph, James, et al. Color Code: A Revolutionary Eating Plan for Optimum Health. n.p.: Hyperion, 1993.


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4. Brain Teasers

Just like the word says, brainteasers are exercises that areaimed at teasing the brain intosolving them. Sometimes thereis a trick to the question thatrequires the brain to do someout of the box thinking. Othertimes, you just need to usegood old logic and reasoning.

Here are some classic brainteasers for you:

(The solutions appear at theend of the guide.)

A. If it were an hour earlier, it would be twice as long untilnoon as it would be if it were an hour later. What time is itnow?

B. You call a pizza place to order a medium pizza. Theperson taking your order asks if you want it cut into six oreight slices, then explains that the eight-slice pizza willcost you an extra $2.00 since its a larger pizza.

Question: Is this right?

C. Recognizing patterns is a right brain activity. See how itperforms with this teaser:



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Review the following sequence of numbers:

2, 2, 4, 12, 48, ?

What number comes next?

You can find lots of brain teasers to keep your mind active.Theyre fun, and they help to keep you sharp!

5. Learning a New Language

Have you traveled to places where you couldnt speak thelanguage? If so, you know how much easier things wouldhave been if youd been able to immerse yourself in theculture. Learning a new language not only enhances yourtravels, it also gives you a greater appreciation for yournative tongue. Youll learn to express an idea in differentways, and youll become more aware of why you speak and

write the way you do.

Learning a new language sharpens your critical-thinkingskills and increases your creativity. Your brain mustproblem-solve to find the right preposition or vocabularyword for a sentence. Picking up a new language isnt just aself-esteem boost, its a challenge to your memory, which isone component in preventing dementia and age relatedmental decline.



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6. Sleep

Sleep has manymental and brain-related benefitsaside fromphysically restoringyour body andgetting you readyfor a new day. Justone night of poorsleep can causetemporary shutdowns in the brain

according to a study4 from The University of PennsylvaniaMedical School.

The brain changes from an awake mode to having seriouslapses in attention and visual processing. Think of it like alight switch being turned on and off in your brain. Trygetting through the workday like this even scarier, this ishappening while youre on the road driving.

A good nights rest has been reported to enhance memoryand boost the retention of new information. MRI scans wereused to study the brains of participants who were taught anew task and then either got a full nights sleep or took justa short nap. The group that slept through the nightperformed better, so the next time you take a class or learna new skill, make sure you get to bed on time.

4Chuah, Y.M.L., Venkatraman, V., Dinges, D.F., Chee, M.W.L. The neural basis of inter-individualvariability in inhibitory efficiency following sleep deprivation. The Journal of Neuroscience 26.27 (2006):

7156-7162.


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the volunteers with the brand name made them more likelyto choose Lipton Iced Tea over another brand when offereda drink. An important outcome of this study showedthat thirsty participants were more likely to be

influenced by the messages than their non-thirstycounterparts.

This means you should find subliminal products that arealigned with a specific goal you are trying to achieve. Ifyoure interested in improving your memory, and you play aweight loss subliminal CD, you probably wont be influencedby the weight loss messages.

A word of caution: the subliminal message research field isfilled with debate. When buying subliminal CDs, alwaysmake sure there is a money-back guarantee so you can trythem out and make sure they work for you.

8. Brain Games

Brain games are all the rage these days. Everyone could usesome added brain power, so why not have fun whileexercising and stretching your grey matter? Here are threefree brain games that can be played at BrainTraining101.

Sequence Memory

This is a fun and effective way to train your working, or

short-term, memory. You are given a sequence of numberswith a few seconds to memorize them. The sequencedisappears, and you must use your mouse to repeat it. Eachtime you answer correctly, you move up to a new level ofdifficulty.

http://www.braintraining101.com/braingames/http://www.braintraining101.com/sequence-memory/http://www.braintraining101.com/sequence-memory/http://www.braintraining101.com/sequence-memory/http://www.braintraining101.com/braingames/


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Code Breaking

In this game, youre presented with a phrase that is written

in a code of symbols. Using problem solving and deduction,you must guess which letter goes with each symbol. As youreplace the symbols with the correct letter, youll uncoverthe hidden text.

Find the Suspect

This is a test of both facial recognition and short-term

memory. Youre given an increasing number of suspects thatyoull study for just a few seconds. One of the suspects isthen covered, and you must pick him out from the lineup.

9. Physical Exercise

We all know that physical

exercise is good for ourbodies. Its also good forour brains. The MayoClinic reports that aslittle as thirty minutes ofwalking can increaseblood flow to the brain,as well as boost yourmemory. Better still,

healthy adults who exercise at least three times a week slowthe age-related mental decline that begins when we reachour 40s.

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Another encouraging study6 out of The University of KansasMedical Center shows that Alzheimers patients whoparticipated in exercise in the early stages of the diseasehad less shrinkage of the hippocampus the area of the

brain that is important for memory and balance.

So work with your doctor to form a plan of exercise, andkeep both your body and your mind fit.

10. Hypnosis

The word hypnosis probably makes you think of a stagemagician getting his unlucky subject to cluck like a chicken,but there is evidence that hypnosis can actually help boostbrain power.

Self-induced hypnosis, also known as self-hypnosis, is whenyou alter your mental state of consciousness by slowingdown your brain wave frequency to between roughly eight

and twelve cycles per second (known as Alpha waves). Thisbrain wave rate is much slower than when a person is fullyalert their brain wave oscillations are between twelve andthirty cycles per second (known as Beta waves). The theoryis that when you are in this altered hypnotic state, you aremore susceptible to constructive suggestions or instructionsthat will impact your subconscious mind.

During hypnosis, the brain operates between Alpha waves

and Theta waves (four to seven cycles per second). Thebrain is more in touch with the internal self. Any messages,also known as suggestions, transmitted to the brain duringthis time go straight into the subconscious mind.

6 Burns, J.M., et al. Cardiorespiratory fitness and brain atrophy in early Alzheimer disease. Neurology Jul

2008: 210 - 216.


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You can purchase CDs or tapes which direct messagesstraight to your subconscious and leverage this ability toincrease brain power and memory function during hypnosis.

Select messages that are positive such as, I have a strongmemory. I can remember information for as long as I wantto.

Look around you and take notice of people you knew askids. Those children who had positive reinforcements, orsuggestions, such as youre smart and will solve it,directed at them are now more confident and successfulthan their peers who were told less positive (or even

negative) messages, such as youre ugly and stupid. Themore studies done on the subject, the more proof scientistshave as to the power of suggestions given straight to thesubconscious.

11. Brain Wave Entrainment

Brain wave entrainment is a kind of scientific entertainmentthat is aimed at bringing your brain into a specific state.Weve all had days when were mentally tired, and brainwave entrainment can help you recover from those days. Itcan also work to energize your brain and increase focus.



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12. Crossword Puzzles and Sudoku

You may have noticed that engineers and mathematiciansoften rank high on IQ tests. Their high scores may be duepartially to the problem-solving skills that they develop inschool.

So how can you develop these same skills?

Try exercising the problem-solving muscles and neurons inyour brain. Crosswords, Sudoku, and other puzzles havebeen shown in multiple studies to boost brain power andimprove one's concentration.

The mechanism behind solving puzzles and how it improvesyour brain function is quite simple. With every new puzzle,your brain encounters a new challenge that it embarks onsolving. A chess champion becomes a champion by playingthousands of games and recalling an amazing amount ofalternative moves for every step. Similarly, pilots train forflight by spending countless hours in a simulator practicingso that they can safely solve problems that arise duringflight.

Does solving puzzles only help the youngergenerations?

Thankfully not. Jennifer Mozolic, a student at Wake ForestUniversity Baptist Medical Center in North Carolina,conducted a study on people 65-75 years old. According toher study, solving puzzles can help those who have anincreased risk of developing memory disorders.

Youll definitely want to find time during your day to workpuzzles. Not only are they fun, they also can help you keepyour mind in shape.



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13. Affirmations

Research byleadinguniversities inthe field ofcognitive andbehavioralscience provesthe existence ofso calledautomaticthoughts, whichare thoughtsthat come tomind

involuntarily as an automatic response to certain stimuli.These are the thoughts that ultimately determine whetheryou'll fail or succeed.

Positive affirmations can lead to increased brainpower.

Life can be difficult, so give yourself positive reinforcementevery day. The saying goes that whether or not you thinkyou can do something, youre right. If you think youllsucceed, you increase the chance that you will. Sadly, thereverse is also true. If you think youll fail, you probably will.

Keep your thoughts and affirmations positive.Focus on your goal and refine it until youre happy withit.Then write it down.

Lets say your goal is to improve your memory. Write downthis goal, and then write down statements that reinforce this



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goal. For example, you could write: I remember everythingI observe, I am always good with details, or I have amind that recalls where things are located.

Next, create ten flash cards of each message but each timeyou write the message, emphasize (or bold and italicize) adifferent word. For example, Iam always good with details(the I indicates that you are the key person involved), Iam a lway s good with details (always indicatesconsistency), etc.

Finally, stick these flashcards everywhere you normally look on the walls of your bedroom, your office, the bathroom,

and the kitchen. Dont forget to read them whenever yourein their vicinity, and within a couple of weeks youll noticeremarkable changes.

14. Boosting Creativity

Why bother boosting your creativity? Well, if youve read thecurrent employment news, youve probably seen studiesthat show how much employers value creativity. In an ever-tightening economy, this emphasis on creativity makessense. Employees who can come up with creative solutionsto problems are a real asset to any company.

Of course, being creative helps with more than just your job.The ability to solve problems effectively is important in every

aspect of your life. We all encounter problems, bothprofessionally and personally. You need to be creative toaddress them.

So how do you think creatively?



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For starters, you should strive to be healthy. Your mind cantoperate at peak performance if your body is rundown.Naturally, you need to do the following:

Get enough sleep Eat a healthy diet Exercise regularly

Beyond taking care of yourself, brainstorming is an approach

you can use to enhance your creativity. When youbrainstorm, you allow your mind to wander and develop newapproaches to a problem. Human beings are creatures ofhabit. We tend to use the same approach to a problem againand again even if that approach isnt working. Albert Einsteinsaid that insanity is doing the same thing over and over andexpecting different results. Brainstorming is a way to breakthis pattern and develop new approaches.

One of the nice things about brainstorming is its simplicity.

To brainstorm, follow these easy steps:

Find a comfortable place to work. Write out your problem. This step is vital. You needto define your problem before you can effectively

solve it.

Consider all possible solutions and approaches to theproblem without judging or filtering them. Dontreject a possible solution as too far-fetched or not



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possible. Simply record all the ideas you can think ofwithout censoring yourself.

List twenty or so possibilities so you have anassortment of ideas.

Review your ideas when you finish and honestlyconsider which ones might work. Sometimes theoddest idea ends up being the one with the mostpotential.

What should you do if you get stuck for ideas while

brainstorming? Try thinking about what the ideal end resultwould be for your problem. For example, if your problem islack of customers, consider what the best-case scenariowould be. How about that youre swamped with customers?Now think about what would draw those customers to you.By approaching the problem from the desired end result,you often can think of new ideas.

15. Focus

Ive previously mentioned thatphysical exercise beforeembarking on an importantengagement and sleeping well

beforehand (or taking a napwhen tired) can help boost yourfocus. A variety of other waysexist to help you increase yourconcentration.



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Often, youll hear perfectly intelligent people complain aboutwhats come to be called a brain fog. A brain fog is whenyour brain is clouded with many things, and you areseemingly unable to focus individually on each item.

Brain fogged people forget things easily, have a hard timecomprehending new assignments, and even lose focus whendoing tasks that they normally do without thinking. Whenyoure brain fogged, youre distracted, and because youredistracted, you have trouble completing tasks correctly.

This lack of focus can lead to reduced productivity,social and work-related problems, and reduced brain

functionality since your brain is not operating at itsbest.

So how do you solve this lack of concentration? Here are afew pointers that can help you increase focus:

Take a pen and a piece of paper and write down all ofyour tasks. Next, for every task on your list, write downwhat you need to do to finish it (for example, call X,

reserve location Y, update team members). Workthrough the tasks one by one, and mark each one offyour list as you finish it. Having a written list to consulthelps your brain stay focused. Ultimately your brain willreprogram itself to complete tasks in this top-downfashion without the need for a reminder.

Eat a healthy diet. Your diet can impact concentration.Tests have shown that when you decrease your fat and

sugar intakes (to less than average or average), yourmind functions better.

Drink a lot of water. Dehydration can cause your brainto operate sluggishly.



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Go easy on the alcoholic beverages. Clinically, it hasbeen proven that excessive alcohol intake can causebrain, liver, and kidney damage.

16. Meditation

For thousands of yearspeople have meditated, oftenthrough yoga. Meditationallows the mind to relax,

which enables the body torelax in turn. This relaxedstate of mind allows a personto get in touch with theirsubconscious by reducingbrain wave activity to a lower

level. Since meditation gives you greater access to thesubconscious part of your mind, you then have the ability totarget changes in yourself.

Interested in trying it out? Meditation can be difficult toperfect when you first start, but with practice, youll find itbecomes easier. The simplest form of meditation can beachieved by following these steps:

Sit or lie comfortably, and then close your eyes. Become aware of your toes, and will your muscles to

relax.

Work your way up your body slowly, feeling the tensionleave each body part until you reach your head.



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Focus your attention on your breathing when you reachyour head. Remember to breathe through your noseonly.

Breathe deeply at first and then in whatever way ismost comfortable for you. Clear your mind. Dont let your thoughts wander. Focus on your muscles and your breathing. Continue

focusing on your breathing until youre relaxed.

Open your eyes slowly, and breathe deeply a couple oftimes when youre done.

After a few meditation sessions, youll notice an increase inyour ability to concentrate at work, school, and home.Meditation has been used for centuries as a way to boostbrain power. Try it and see if it works for you.

17. Listen to Music

Most people like to relax and passthe time doing activities such aswatching TV, listening to music,gardening, traveling, and reading.Of all these activities, probably

reading and listening to music arethe two that stimulate your brainthe most. Reading naturallystimulates your mind since itexposes you to new thoughts andideas. Listening to music also



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stimulates your mind and can be a great way to boost yourbrain power.

Watching television is a passive exercise. A study performed

by theJPB Creative Laboratoryshowed that while watchingTV, you often let things slip by and dont think about whatyoure seeing. On the other hand, research has shown thatlistening to music while exercising not only improves yourmood, but it may also boost cognitive levels.

An example of this cognitive increase was seen in higherscores among cardiac rehabilitation patients on verbalfluency tests. The study looked at the effects of music

combined with short-term exercise and found that peoplediagnosed w ith coronary artery disease had enhancedbrainpower after listening to music while exercising.

Aside from listening to music while exercising, you can alsoincrease your brainpower by listening to music as a form ofsound therapy. This type of therapy is known as brainsynchronization or sound healing. The tones and type ofmusic are specifically designed to guide the listener into the

deep mental state of Theta, where brain waves oscillatebetween four and seven cycles per second. In this state, thebrain is self-focused.

Recently, several lab experiments using sound therapy haveindicated that this type of therapy enhanced memory,improved the immune system and brain functionality,resulted in faster recovery from pain, and improved sleeppatterns.

According to another experiment conducted in California,subjects who sat through a music session experiencedenhanced verbal fluency at a rate more than double that ofpeople who were just left in a quiet room.



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Listening to music enhances your well-being both physicallyand mentally. Explore the research on this subject, andyoull soon learn that music offers many benefits. So findyour own musical favorites and start listening. Youll be

doing yourself a big favor.

Lets Wrap It Up

As weve seen, you can improve your brain function andenhance your memory regardless of your age. Many factors

impact our minds. A proper diet, exercise, music, along witha decent nights sleep, are just some of the ways we can getour brains in top shape.

Take affirmative action. Try out the techniques in this guideand join me in some brain exercise.

Enjoy your adventures in brain training, and Ill see youback at Brain Training 101!

Brain Teaser Solutions

A. It is 9 AM

B. No. You ordered a medium pizza. Cutting it into six oreight slices doesnt change the size.

C. 240. Multiply 2 by 1 to get 2. Then multiply 2 by 2 to get4. Multiply 4 by 3 to get 12. Then multiply 12 by 4 to get48, and finally multiply 48 by 5 to get 240.

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Photo Credits- Front page: istockphoto/Luseen, Welcome: istockphoto/iLexx,Chapter2: istockphoto/YinYang, Chapter4: istockphoto/sorbetto, Chapter6:istockphoto/jhorrocks, Chapter7: istockphoto/JoeBiafore, Chapter9:istockphoto/sjlocke, Chapter11: istockphoto/ATDA, Chapter13:istockphoto/gocosmonaut, Chapter15: stock.xchng/sachyn, Chapter16:istockphoto/Vlingva, Chapter17: istockphoto

Still here? Go on, play some brain games!
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Use It or Lose It Guide