Hack Your Brain Enhance Your Mind

Hack Your Brain, Enhance Your Mind
100+ Proven and Simple Ways To Optimize Cognitive Function
By Nick Papademetriou
www.MindHackerBlog.com
Copyright 2013 Nick Papademetriou All Rights Reserved.
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Table of Contents
Table of Contents................................................................................................ 3
Chapter 1: Introduction ...................................................................................... 8
Chapter 2: The Power of Brain Foods ............................................................... 9
Tip #1: Water ..................................................................................................... 9
Tip #2: Leafy Green Vegetables ........................................................................ 9
Tip #3: Healthy Fish ........................................................................................ 10
Tip #4: Avoid Fish High In Mercury ................................................................. 10
Tip #5: Berries ................................................................................................. 11
Tip #6: Nuts and Seeds ................................................................................... 11
Tip #7: Beans .................................................................................................. 12
Tip #8: Whole Grains....................................................................................... 13
Tip #9: Avocados............................................................................................. 14
Tip #10: Organic Eggs (Whites and Yolks) ...................................................... 14
Tip #11: Freshly Brewed Tea .......................................................................... 14
Tip #12: Dark Chocolate .................................................................................. 15
Tip #13: Red Wine........................................................................................... 15
Tip #14: Pomegranates (Fruit or Juice) ........................................................... 15
Tip #15: Herbs and Spices .............................................................................. 16
Tip #16: Top Herbs and Spices To Prevent Dementia ................................... 16
Tip #17: Top Herbs and Spices For A Calming Effect ..................................... 17
Tip #18: Top Herbs and Spices To Alleviate Depression ................................ 17
Tip #19: Avoid Fructose .................................................................................. 17
Tip #20: Avoid Trans Fat ................................................................................. 18
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Tip #21: Top 10 Foods For Boosting Memory ................................................. 18

Tip #22: Top 10 Foods For Improving Focus and Concentration .................... 19
Tip #23: Top 10 Foods For Relieving Depression, Anxiety, and Stress .......... 19
Tip #24: Top 10 Foods For Better Sleep ......................................................... 20
Chapter 3: The Power of Nootropics (Smart Drugs) ...................................... 21
Tip #25: 5-HTP ................................................................................................ 21
Tip #26: Adrafinil ............................................................................................. 21
Tip #27: Racetams .......................................................................................... 22
Tip #28: Ashwagandha.................................................................................... 23
Tip #29: Bacopa Monnieri ............................................................................... 23
Tip #30: Caffeine ............................................................................................. 23
Tip #31: Acetylcholine ..................................................................................... 24
Tip #32: Creatine ............................................................................................. 24
Tip #33: DMAE ................................................................................................ 24
Tip #34: Fish Oil .............................................................................................. 25
Tip #35: Vitamin D3 ......................................................................................... 25
Tip #36: DHEA ................................................................................................ 26
Tip #37: GABA ................................................................................................ 26
Tip #38: Ginseng ............................................................................................. 26
Tip #39: Ginko Biloba ...................................................................................... 27
Tip #40: Huperzine A....................................................................................... 27
Tip #41: Magnesium ........................................................................................ 28
Tip #42: Melatonin ........................................................................................... 28
Tip #43: Picamilon ........................................................................................... 29
Tip #44: Pyritinol.............................................................................................. 29
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Tip #45: Rhodiola Rosea ................................................................................ 29

Tip #46: St. Johns Wort .................................................................................. 30
Tip #47: Sulbutiamine...................................................................................... 30
Tip #48: Theanine ........................................................................................... 30
Tip #49: Tyrosine............................................................................................. 31
Tip #50: Vinpocetine........................................................................................ 31
Tip #51: B-Vitamins ......................................................................................... 31
Tip #52: SAM-e ............................................................................................... 32
Tip #53: Iodine................................................................................................. 32
Chapter 4: The Power of Scents ...................................................................... 33
Tip #54: Vanilla................................................................................................ 33
Tip #55: Peppermint ........................................................................................ 34
Tip #56: Lavender or Jasmine ......................................................................... 34
Tip #57: Chocolate or Coffee .......................................................................... 35
Tip #58: Top Scents For Relieving Anxiety ..................................................... 35
Tip #59: Top Scents To Reduce Depression ................................................... 36
Tip #60: Top Scents To End Insomnia ............................................................ 36
Tip #61: Top Scents For Overcoming Mental Fatigue ..................................... 37
Tip #62: Top Scents For Reducing Stress ....................................................... 37
Tip #63: Top Scents For Boosting Memory and Concentration ....................... 37
Chapter 5: How To Improve Memory............................................................... 38
Tip #64: Mnemonic Devices ............................................................................ 38
Tip #65: Image Mnemonic ............................................................................... 38
Tip #66: Method of Loci Mnemonic ................................................................. 38
Tip #67: Acronym Mnemonic ........................................................................... 39
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Tip #68: Acrostic Mnemonic ............................................................................ 39

Tip #69: Ode or Rhyme Mnemonic.................................................................. 39
Tip #70: Chunking ........................................................................................... 40
Tip #71: Attention ............................................................................................ 40
Tip #72: Relate Information To Multiple Senses .............................................. 40
Tip #73: Connect New Information To Existing Knowledge ............................. 41
Tip #74: Repetition .......................................................................................... 41
Tip #75: How To Remember Names ............................................................... 41
Chapter 6: How To Improve Focus and Concentration ................................. 43
Tip #76: Clear Goals ....................................................................................... 43
Tip #77: One-Hour Time Blocks ...................................................................... 44
Tip #78: Minimize Distractions......................................................................... 44
Tip #79: Regular Breaks .................................................................................. 45
Tip #80: Information Diet ................................................................................. 45
Tip #81: Comfortable Work Environment ........................................................ 46
Chapter 7: How To Increase Reading Speeding and Comprehension ......... 47
Tip #82: Define Purpose .................................................................................. 47
Tip #83: Preview.............................................................................................. 48
Tip #84: Pre-Reading Questions ..................................................................... 48
Tip #85: Do Not Vocalize or Sub-Vocalize ...................................................... 49
Tip #86: Cluster Words.................................................................................... 49
Tip #87: Skimming........................................................................................... 50
Chapter 8: Enhancing Creativity...................................................................... 51
Tip #88: Read .................................................................................................. 51
Tip #89: Confidence ........................................................................................ 51
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Tip #90: Takes Risks ....................................................................................... 52

Tip #91: Keep A Journal .................................................................................. 52
Tip #92: Relaxed State of Mind ....................................................................... 52
Tip #93: Long Breaks ...................................................................................... 53
Tip #94: Mindstorming ..................................................................................... 53
Tip #95: Brainstorming .................................................................................... 53
Tip #96: Think In Opposites ............................................................................ 54
Tip #97: Solitude ............................................................................................. 54
Tip #98: New Combinations ............................................................................ 55
Tip #99: Draw, Color, or Paint ......................................................................... 55
Chapter 9: How To Strengthen Multiple Aspects of Cognition ..................... 56
Tip #100: Exercise Regularly .......................................................................... 56
Tip #101: Daily Meditation Practice ................................................................. 57
Tip #102: Brainwave Entrainment ................................................................... 58
Tip #103: Neuo-Linguistic Programming ......................................................... 59
Tip #104: Integral Theory ................................................................................ 59
Tip #105: Classical Music ................................................................................ 60
Tip #106: Play A Musical Instrument ............................................................... 61
Tip #107: Get Better Sleep .............................................................................. 61
Tip #108: Laugh .............................................................................................. 62
Tip #109: Healthy Relationships ...................................................................... 62
Tip #110: Nature.............................................................................................. 63
Tip #111: Brain Games and Puzzles ............................................................... 64
Tip #112: Sex .................................................................................................. 64
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Chapter 1: Introduction
In the past, it was commonly believed that our brains were fixed, and that we
were essentially stuck with the number of neurons and neural connections we
inherited from birth. Modern research has proven, however, that throughout our
lifetimes our brains actually never stop changing.
The term used to describe this concept is neuroplasticity. Through learning, our
brains have the incredible ability to make incremental changes that, while
seemingly small, can actually become quite significant over the course of several
months or years.
In this ebook, I cover over 100 tips for reorganizing our brains in a way that
enhances multiple aspects of cognition. Most of these tips have a respectable
amount of science to back them up. The purpose of this ebook, however, isnt to
delve too deeply into any one topic.
Instead, its intended to be a starting point for those interested in learning about
how to enhance their brains/minds, as well as a wonderful refresher for those
who have already studied this topic in the past.
As a result, each tip is stripped down to the bare essentials of:
(1) What it is
(2) What the benefits are
(3) How to get started
Ive organized the ebook around the following categories:
(1) Brain Foods
(2) Nootropics (Smart Drugs)
(3) Scents
(4) Memory
(5) Focus and Concentration
(6) Reading Speed and Comprehension
(7) Creativity
(8) Other Ways to Enhance Multiple Aspects of Cognition
Thank you for your interest in this eBook. If you ever have any questions or
comments, I would love to hear from you.
You can reach me at: nick@mindhackerblog.com
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Chapter 2: The Power of Brain Foods

The first, and arguably one of the most important, things we can do to optimize
our brains and minds is to eat the right foods and avoid eating the wrong
ones. Over the past few decades hundreds of scientific studies have linked
ones mental health and cognitive abilities to the quality of their diet.
In this chapter, I will present some of the healthiest brain foods according to that
research.
TIP #1: Water

Water is the driving force in nature. ~Leonardo da Vinci
Staying hydrated is very important to brain health. In order to function at optimal
levels, brain cells need to maintain a healthy balance between water and other
important elements. Without a sufficient intake of water, this balance is
disrupted, and our brain cells begin functioning less efficiently.
In fact, research has demonstrated that the following problems arise when we do
not drink enough water:
(1) A decrease in concentration
(2) An impairment of short-term and long-term memory
(3) A reduction in our ability to perform mental tasks
The standard recommendation is to eight, 8-oz cups a day. This amount may
vary by one or two cups depending factors such as our age, gender, weight, diet,
and activity level.
TIP #2: Leafy Green Vegetables

Leafy green vegetables are an excellent category of brain foods because they
have so many health benefits. Here are two of their biggest benefits to brain
health:
First, they are high in vitamins and minerals such as B6, B12, and folate, which
are great for boosting memory and preventing diseases like Alzheimers.
Second, they are very high in iron, which helps prevent mental activity from
slowing down.
The ten best leafy green vegetables to eat are as follows:
(1) Kale
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(2)
(3)
(4)
(5)
(6)
(7)
(8)
(9)
(10)
Collards
Turnip greens
Swish chard
Spinach
Mustard greens
Broccoli
Romaine lettuce
Cabbage
Iceberg lettuce
The right amount of leafy green vegetables we should eat each day varies
between 1 to 4 cups, depending on our age, gender, weight, and activity level.
TIP #3: Healthy Fish

Healthy fish have many different overall health benefits. By healthy fish,
especially with respect to the brain, I mean the species that are the highest in
Omega-3 fatty acids, and the lowest in mercury content (see TIP #4).
Omega-3s, in addition to reducing heart problems, help the brain function
optimally in two ways. First, they cover neurons with healthy fat. This allows
them to move more easily throughout the brain. Second, Omega-3s provide
more oxygen to brain. Both of these actions result in:
(1)
(2)
(3)
(4)
An increase in the retention of new information

An improvement in memory
A reduction of the symptoms associated with depression
The prevention of Alzheimers disease
To experience all these benefits and more, its best to eat healthy fish once or
twice a week. The ones that are the highest in Omega-3 fatty acids are the
following cold-water species:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
Wild salmon
Sardines
Herring
Oysters
Anchovies
Trout
Mackerel (both the Atlantic and Chub varieties)
TIP #4: Avoid Fish High In Mercury

Mercury is a heavy metal contaminant found in certain species of fish. Ingesting
high levels of it can negatively affect our health in many different ways. With
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respect to the brain, mercury poisoning can drastically impair ones vision,
hearing, speech, and coordination.
The species of fish with the highest levels of mercury, and therefore the ones that
should definitely be avoided are as follows:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
King Mackerel
Tuna (both the Bigeye and Ahi varieties)
Tilefish
Shark
Swordfish
Marlin
Orange Roughy
All other fish that dont fall into this category or the healthy category in TIP #3
should be eaten sparingly, such as no more than once or twice a month.
TIP #5: Berries

Berries are loaded with antioxidants, vitamins, minerals, and fiber. Some of their
top benefits to the brain include:
(1)
(2)
(3)
(4)
Increasing ones capacity for learning

Improving motor skills
Delaying, and in some cases, reversing the effects of aging
Enhancing ones short-term and long-term memory
Here is a list of some of the healthiest berries:

(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
(9)
Blueberries
Strawberries
Raspberries
Cherries
Blackberries
Goji berries
Acai berries
Bilberries
Cranberries
The right amount of berries we should eat each day varies between 1 and 2
cups, depending on our age, gender, weight, and activity level.
TIP #6: Nuts and Seeds

Nuts and seeds are loaded with some of the healthiest nutrients for the brain,
including:
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(1)
(2)
(3)
(4)
(5)
(6)
Omega-3 fatty acids

Folate
Vitamin E
Vitamin B6
Thiamine
Magnesium
These nutrients combined provide the following benefits:

(1)
(2)
(3)
(4)
(5)
Clearer and quicker thinking

Increased memory
Happier and more positive mindset
Improved overall cognitive functioning
Reduced effects of cognitive decline as we age
Most nuts and seeds have all or the majority of the nutrients, and therefore
benefits, listed above. Nonetheless, here is a list of some of the very best:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
(9)
(10)
(11)
(12)
(13)
Almonds
Walnuts
Cashews
Brazil nuts
Hazelnuts
Pecans
Macadamias
Pistachios
Peanuts (technically legumes, not nuts)
Sunflower seeds
Flax seed
Sesame seeds
Various raw nut butters (Almond, Peanut, Tahini)
Try to eat one or more of these regularly for a combined total of about one ounce
per day. Also, try to find nuts and seeds that are raw instead of roasted because
research indicates that some of the nutrients are lost through the roasting
process.
TIP #7: Beans

Beans are another excellent type of brain food. They are high in:
(1)
(2)
(3)
(4)
Fiber
Vitamins
Minerals
Protein
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Nearly 20% of our carbohydrate intake is used by our brains. Beans are an
especially important type of carbohydrate to the brain because of their slowdigesting nature. As a result, they releases glucose to the brain in a slow and
steady way, and therefore, provide it with a sustained level of energy for most of
the day.
Some of the healthiest beans to eat are:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
(9)
(10)
(11)
Black beans
Black-eyed peas
Kidney beans
Fava beans
Garbanzo beans
Lentils (technically legumes, not beans)
Lima beans
Navy beans
Pinto beans
White beans
Split peas (technically legumes, not beans)
To regularly experience the brain boosting benefits of beans, we dont need to

eat much more than about 1 cup each day.
TIP #8: Whole Grains

In addition to reducing ones risk for heart disease, whole grains are also an
excellent brain food. First, they are high in folate and fiber, both of which help to
increase blood flow to the brain. This results in an improvement in the quality
and quantity of brain function. Second, whole grain foods contain thiamine, a BComplex vitamin that helps to improve memory.
Some of the very best whole grains to eat are as follows:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
Oatmeal
Whole-grain breads
Brown rice
Wheat germ (technically not a whole grain)
Barley
Quinoa
Wheat bran
Eating between 4 to 6 servings a day is all thats necessary to experience the

brain boosting benefits of whole grains.
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TIP #9: Avocados

Often overlooked, avocados are super healthy for our brains. They contain a
high amount of healthy, unsaturated fat that increases blood flow to the brain.
They also help in lowering blood pressure. Both of these actions lead to an
improvement in cognitive functioning and an overall healthy brain.
In order to receive the full benefits of this brain boosting fruit, eat about to of
an average avocado each day.
TIP #10: Organic Eggs (Whites and Yolks)

Eggs are another great food for our brains. It is best to eat the entire egg
because almost 90% of the nutrition in inside the yolk, including:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
Calcium
Iron
Lutein
Zinc
A, E, and B vitamins (including B12)
Omega fatty acids
Lecithin
Choline
Vitamin B12 helps prevent brain shrinkage, which is an important way to fight
against developing Alzheimers disease and other forms of dementia as we age.
Choline and omega fatty acids help to improve overall mental acuity and
memory.
Also, studies show that organic eggs are much better than regular store brand
eggs in the following ways:
(1)
(2)
(3)
(4)
They have triple the amount of healthy fats

They have a more balanced Omega 3 to Omega 6 fatty acid ratio
They have 40% more Vitamin A
They have 100% more Vitamin E
To experience the benefits of whole organic eggs, eat 1 or more each day.
TIP #11: Freshly Brewed Tea

In addition to many other health benefits, drinking freshly brewed tea can
enhance your memory, focus, and overall well-being. This is due to the fact that
tea is loaded with catechins. These are a type of antioxidant that increases
blood flow to the brain and helps to keep us mentally sharp, fresh, and relaxed.
Page 14
The healthiest teas to drink are:

(1)
(2)
(3)
(4)
Green
Black
White
Oolong
To experience the full benefits of drinking tea, drink 3 or more cups a day. Also,
avoid bottled teas and powdered teas because the majority do not have the
same degree of brain boosting power.
TIP #12: Dark Chocolate

Dark chocolate is a powerful super food with many general health benefits in
addition to its brain boosting effects. The main ingredient in dark chocolate is
cocoa, which is loaded with an antioxidant called flavonols. Studies show
flavonols, along with caffeine and other ingredients, are responsible for
enhancing focus, concentration, and well-being.
To experience the full benefits of eating dark chocolate, first, make sure you find
brands that have 72% cacao content or higher. Second, make sure the total fat
content is greater than or equal to the carbohydrate content. This ensures that
the dark chocolate wont be loaded with artificially added sugars and other
unhealthy additives.
Lastly, do not eat much more than about 1 oz each day. As healthy as dark
chocolate is, more isnt necessarily better.
TIP #13: Red Wine

Red wine has multiple health benefits, one of which is an ability to keep our
minds sharp. This happens due to a compound in red wine called resveratrol.
Studies show that resveratrol helps to prevent the formation of beta-amyloid
protein in the brain. This reduces our risk of developing Alzheimers and other
forms of dementia as we age.
Like dark chocolate, this is another super food that can easily be overdone. Do
not drink more than 1 to 2 glasses (6-oz each) a day.
TIP #14: Pomegranates (Fruit or Juice)

Pomegranates are extremely high in antioxidants, which protect the brain from
free radical damage. Without protection from free radical damage, the speed
with which our brains age and mental faculties decline will drastically increase.
Page 15
Therefore, eating pomegranates help keeps our brains younger and sharper for a
much longer time period.
The easiest way to consume a pomegranate is by drinking its juice. Just be
careful not to buy brands that add too much sugar. Eating the fruit itself is just as
healthy, but a bit less convenient due to all of its tiny seeds.
Either way, to benefit the most from consuming pomegranates, eat one fruit or
drink 2 to 4 ounces of the juice each day.
TIP #15: Herbs and Spices

Herbs and spices are not only a great way to add flavor to our meals, but they
are also extremely healthy too. In fact, they actually contain higher levels of
antioxidants than most fruits and vegetables when compared on a weight-toweight basis.
For example, certain super spices like turmeric, ginger, cloves, and cinnamon
can have as much as 50 times the potency as blueberries. Such high levels of
antioxidants provide a wide range of overall health benefits. Below is a list of the
ones that improve certain aspects of cognitive function.
The most potent herbs and spices with the most wide-ranging health benefits,
including strengthening overall brain health:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
(9)
(10)
(11)
Basil
Garlic
Cinnamon
Cloves
Turmeric
Thyme
Ginger
Oregano
Cumin
Cayenne pepper
Rosemary
TIP #16: Top Herbs and Spices To Prevent

Dementia
Herbs and spices that help fight dementia:
(1) Turmeric
(2) Sage
(3) Cumin
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(4) Saffron
TIP #17: Top Herbs and Spices For A

Calming Effect
Herbs and spices that have a soothing, calming effect on mood:
(1)
(2)
(3)
(4)
Nutmeg
Bay leaves
Lemon grass
Saffron
TIP #18: Top Herbs and Spices To Alleviate

Depression
Herbs and spices that help alleviate depression:
(1)
(2)
(3)
(4)
(5)
(6)
Allspice
Rosemary
Coriander
Cayenne pepper
Black pepper
Saffron
TIP #19: Avoid Fructose

Recent studies have shown that a long term diet thats high in fructose damages
our memory and learning abilities. Such a diet also has many other negative
health consequences to our bodies that are beyond the scope of this book.
Fructose and/or high fructose corn syrup can be found in many processed foods
such as:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
(9)
(10)
(11)
Sodas
Ice cream
Sweetened juices
Cakes
Candies
Cookies
Store-bought salad dressings
Breads
Cereals
Ketchup, Barbeque sauce, Mayo, and other unhealthy condiments
Most sports drinks
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Instead of completely avoiding all of these types of foods, some can actually be
replaced with much healthier alternatives, such as:
(1)
(2)
(3)
(4)
(5)
Homemade salad dressings from olive oil, vinegar, and spices

Mustard, Salsa, Pesto, Hummus, Guacamole, and Hot sauce
Unsweetened iced tea and/or juices
Stevia, a natural, non-caloric sweetener for iced tea and/or juices
Lemons or limes to flavor tea and juice
TIP #20: Avoid Trans Fat

Trans fats are man-made, hydrogenated oils that can be mainly found in the
following foods:
(1)
(2)
(3)
(4)
(5)
(6)
Processed foods
Junk foods
Fast foods
Deep fried foods
Margarine
Baking shortenings
Trans fats are made by adding hydrogen to vegetable oil. The process involves
using harsh chemical solvents, high heat, pressure, and a metal catalyst; all of
which are then deodorized and bleached.
Once consumed, trans fats are extremely inflammatory inside your body. This
inflammation eventually leads to healthy problems such as:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
Alzheimers disease and other forms of dementia

Major depressive disorder
Heart disease
Obesity
Diabetes
Cancer
Infertility
Liver dysfunction
As the hard science continues to mount on just how dangerous trans fats are, its
only a matter of time until they become banned from use. In fact, this is already
starting to happen in some parts of the world. In the meantime though, its best
to drastically reduce your intake of these deadly, man-made, hydrogenated oils.
TIP #21: Top 10 Foods For Boosting Memory

Here is a list of the top 10 best foods for maintaining and improving memory:
Page 18
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
(9)
(10)
Blueberries
Eggs
Almonds and the other nuts from TIP #6
Broccoli
The healthy fish listed in TIP #3
Tomatoes
Red grapes
Spinach
Apples
Turmeric
TIP #22: Top 10 Foods For Improving Focus

and Concentration
Here is a list of the top 10 best foods for Improving Focus and Concentration:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
(9)
(10)
Walnuts and the other nuts from TIP #6

Salmon and the other healthy fish listed in TIP #3
Wheat bran and the other whole grains from TIP #8
Spinach and the other leafy greens from TIP #2
Eggs
Dark chocolate
Citrus fruits
Blueberries
The healthy beans from TIP #7
Radishes
TIP #23: Top 10 Foods For Relieving

Depression, Anxiety, & Stress
Here is a list of the top 10 best foods alleviating depression, anxiety, and stress:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
(9)
(10)
Oatmeal and the other whole grains from TIP #8

Salmon and the other fish from TIP #2
Dark Chocolate
Green tea and the other teas from TIP #11
Walnuts and the other nuts from TIP #6
Turkey
Grass fed beef
Blueberries
Garlic
Cabbage and the other leafy greens from TIP #2
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TIP #24: Top 10 Foods For Better Sleep

Below is a list of the top 10 foods that help us fall asleep faster and achieve a
deep, restful sleep each night. Some foods are best to eat shortly before bed,
while others should be eaten throughout the day.
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
(9)
(10)
Oatmeal and the other whole grains from TIP #8 (throughout the day)
Bananas (throughout the day)
Warm milk (shortly before bed)
Chamomile Tea (shortly before bed)
Cottage cheese (shortly before bed)
Cherries (throughout the day)
Almonds (throughout the day)
Jasmine rice (throughout the day)
Eggs (throughout the day)
Yogurt (shortly before bed)
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Chapter 3: The Power of Nootropics

(Smart Drugs)
Nootropics (or Smart Drugs) are chemical substances such as drugs,
supplements, and nutraceuticals that improve one or more cognitive functions.
This section will serve only as an introduction to this topic. All the nootropics
discussed here are 100% legal to purchase and consume as of this writing.
Before you begin experimenting with any of these however, be sure to do your
own research.
TIP #25: 5-Hydroxytryptophan (5-HTP)

5-Hydroxytryptophan (5-HTP) is a naturally occurring amino acid that is the
immediate precursor to serotonin. Serotonin plays an important role in the
regulation of mood, appetite, body temperature, and the secretion of various
hormones.
5-HTP is commonly sold in the United States, United Kingdom, and Canada as
an over-the-counter dietary supplement. Its typically used to:
(1) Regulate mood for those with symptoms of depression and/or anxiety
(2) Control appetite for those looking to supplement their weight loss diets
(3) Help those with insomnia fall asleep
The typical dosage is about 100mg, two to three times a day.
Tip #26: Adrafinil

Adrafinil is a stimulant that works by activating the central nervous system. The
benefits of taking it include:
(1) Enhanced focus and concentration for long periods of time
(2) Wakefulness for those with narcolepsy
(3) Improved mood and increased well-being
It was approved for use in Europe. In the United States, adrafinil is neither
considered a controlled substance, nor is it regulated by the Food and Drug
Administration (FDA). Therefore, its safe to take without a prescription.
This is not a nootropic that should be taken every day as it is easy to develop a
tolerance. The typical dosage is between 300mg and 600mg when needed.
Page 21
TIP #27: Racetams

The Racetams are chemical derivatives of GABA, and some of the most heavily
studies nootropics. They have been shown to enhance multiple aspects of
cognition without creating an overexcited, hyper feeling. The main benefits
include an increase in:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
(9)
Focus
Memory
Productivity
Energy
Speech fluidity
Mood
Learning speed
Stamina
Confidence
There are 5 different types of Racetams:

(1)
(2)
(3)
(4)
(5)
Piracetam
Aniracetam
Oxiracetam
Pramiracetam
Noopept
Piracetam is the most commonly used, and considered to be the weakest in

strength. A typical dose would be 800mg to 1,600mg, two to three times each
day.
Anitacetam is the next Racetam in terms of strength. A typical dose is 1g to 2g,
twice a day.
Oxiracetam is considered to be many times stronger and faster acting than both
Piracetam and Aniracetam. The typical dosage is 800mg, one to three times
daily.
Pramiracetam is reported to be over 15 times stronger than Piracetam. A typical
dose is 1,000mg or less, just once daily.
Noopept is the most potent Racetam available, and is approximately 1,000 times
more powerful than Piracetam. A typical dose is between 10mg to 20mg, one to
three times each day.
Studies have shown that the benefits of the Racetams are dramatically enhanced
when taken in conjunction with one of the Acetylcholine products described in
TIP #31.
Page 22
TIP #28: Ashwagandha

Ashwagandha is an herb that has been used medicinally for hundreds of years in
Ayurveda, the traditional health care system in India. In modern times, its used
as a supplement to do the following:
(1)
(2)
(3)
(4)
(5)
Reduce stress
Protect brain cells
Reduce anxiety
Improve memory
Enhance cognitive functioning in general
The typical dosage is a total of 200mg to 1,500mg each day.
TIP #29: Bacopa Monnieri

Bacop Monnieri (Bacopa) is a perennial herb that grows in warm, marshy areas
throughout the world. For centuries, it has been used as a way to improve
memory. Recent studies have proven that Bacopa offers all of the following
cognitive benefits:
(1)
(2)
(3)
(4)
(5)
An increase in working memory

An acceleration of the rate at which we learn
A reduction in anxiety
An improvement of focus and concentration
An overall enhancement of cognitive functioning
The typical dosage is between 100mg and 300mg, once or twice a day.
TIP #30: Caffeine

Caffeine is a stimulant thats one of the most well-known, commonly used, and
heavily studied smart drugs. The benefits of taking caffeine include:
(1) Restoring mental alertness or wakefulness
(2) Improving focus and concentration
(3) Enhancing mood
The typical dose is between 100mg to 200mg, one to three times within a 24hour time period. This is equivalent to one to three cups of regular to medium
strength coffee.
Consuming caffeine every day is not recommended because a tolerance to its
effects quickly develops. When this happens, more and more caffeine is needed
Page 23
to experience the same mental boost. Eventually, consuming caffeine is

necessary just to feel normal.
TIP #31: Acetylcholine

Acetylcholine products come in many different forms:
(1)
(2)
(3)
(4)
Alpha GPC
Choline Citrate
Choline CDP
DMAE
All of these molecules increase the amount of acetylcholine in the brain. This
has been showed to produce the following cognitive benefits:
(1)
(2)
(3)
(4)
(5)
A boost to memory (main benefit)

Improved ability to learn
Enhanced mood
Lengthened attention span
An increase in focus and concentration
Acetylcholine products, when taken together with the Racetams from TIP #27,
tend to make the effects of the Racetams much more intense.
The typical dose is between 300mg to 1,200mg each day.
TIP #32: Creatine

Creatine is most commonly used as a muscle building supplement by weight
lifters and other athletes. It works by providing cells with more energy. In
addition to its physical benefits, creatine has also been shown to:
(1) Improve in short-term memory
(2) Boost to fluid intelligence
(3) Increase motivation and well-being (inconclusive evidence for this)
To experience the mental benefits of creatine, a typical dose would be between 3
to 5 grams every day.
TIP #33: Dimethylaminoethanol (DMAE)

Dimethylaminoethanol (DMAE) is a naturally occurring amino alcohol that is
present in the brain. Many studies indicate that DMAE increases the brains
production of acetylcholine, which results in the following benefits:
Page 24
(1) An improvement in short-term memory

(2) A boost to attention span and focus
(3) An increase in REM sleep
DMAE is also reported to have stronger effects than the choline products
discussed in TIP #31. The typical dose is between 100mg to 300mg, once or
twice each day.
TIP #34: Fish Oil

Fish oil has two Omega-3 fatty acids:
(1) Eicosapentaenoic acid (EPA)
(2) Docosahexaenoic acid (DHA)
Both of these have a bunch of health benefits, including:
(1)
(2)
(3)
(4)
(5)
Reducing symptoms of depression

Protecting the brain from Alzheimers and other forms of dementia
Minimizing symptoms of ADHD
Improving heart health
Lowering the risk of developing cancer
The typical dose of fish oil for general brain and body health is between 1g to 4g
a day. For reducing the symptoms of depression, take 1,000mg more EPA than
DHA. Therefore, if the fish oil pills contain 250mg of EPA and 150mg of DHA,
then take 10 pills a day.
TIP #35: Vitamin D3

There have been many studies done recently that show a link between Vitamin
D3 consumption and well-being. Vitamin D3 supplementation increases our
brains production of serotonin. As a result, it is a very effective way to reduce
the feelings of depression.
The best way to get Vitamin D3 would be to go outside for about 15 minutes on a
sunny day. To reap the full benefits of this, be sure to:
(1)
(2)
(3)
(4)
Expose your upper body and legs to the sun

Dont wear sunscreen because it blocks D3 production
Dont wear sunglasses so the light can reset your circadian rhythms
Dont stay out longer than 15 minutes
Because it isnt always possible for all of us to do this in the winter,

supplementation is a necessity. An ideal dose of Vitamin D3 will vary from
person-to-person, but a typical range is between 1,000 IU and 5,000 IU per day.
Page 25
Instead of guessing how much to take though, its relatively inexpensive to get
our current levels measured by a doctor, and to be told the precise amount we
need. Its especially important to do so considering the fact that consuming too
much Vitamin D3 can be harmful.
TIP #36: DHEA

DHEA is a supplement that works best for those of us over the age of 40. DHEA
is one of the most common natural steroids found in humans. The benefits
include:
(1)
(2)
(3)
(4)
(5)
A boost in energy
An improvement in overall well-being
An increase in libido
A boost to muscle building
An enhanced immune system
The typical dose is anywhere between 5mg and 25mg each day.
TIP #37: Gamma-Aminobutryic Acid (GABA)

Gamma-Aminobutryic Acid (GABA) is a non-essential amino acid that has a
number of very positive effects on the central nervous system. The main benefits
include:
(1) Relaxation
(2) Stress reduction
(3) Improved well-being
Taking the right dosage is critical with GABA. Too much has been shown to
cause the following:
(1) Temporary flushing
(2) Shortness of breath
(3) An increase in nervous tension
Several studies indicate that optimal results will be experienced when taking up
to about 5g per day. Considering the side effects however, its best to start with
much less, and incrementally increase the amount over the course of a month or
two. Most beginner daily dosages range between 500mg and 1g.
TIP #38: Ginseng

Ginseng is a nutritious herb that has been used as a medicine for over 5,000
years in places like China, Korea, and Siberia. The gnarly root of the ginseng
Page 26
plant can be consumed in the following ways:

(1)
(2)
(3)
(4)
Chewed raw
Brewed as tea
As a capsule
As a liquid extract
Ginseng has been used for many different purposes throughout the years.
Heres a list of some of the top benefits, with the cognitive benefits listed first:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
Boosts energy levels

Increases physical and mental stamina
Reduces stress
Enhances focus and concentration
Improves memory and thinking ability
Acts as an aphrodisiac that stimulates male sexual function
Slows down the aging process
Suppresses appetite
A typical daily dosage of ginseng depends on the type thats taken, the form in
which its consumed, and the particular purpose for which its being consumed.
Therefore before taking it, be sure to do some research first.
TIP #39: Ginko Biloba

Ginko biloba is a rare tree species that can live up to 1,000 years. Its natural
health benefits have led to it being widely used in Europe and the United States
as a medicine and herbal supplement. Some of the top benefits include:
(1)
(2)
(3)
(4)
Memory enhancement
Protecting nerve cells damaged by Alzheimers disease
Improving focus and concentration
Increasing attention span
A typical dose of ginko biloba is between 80mg to 240mg each day.
TIP #40: Huperzine A

Huperzine A is a substance thats extracted from Huperzia serrata, a plant thats
been used for many years in traditional Chinese medicine. The cognitive
benefits of Huperzine A include:
(1)
(2)
(3)
(4)
Short-term and Long-term memory enhancement

Increasing mental alertness and energy
Maximizing learning potential
Relieving the symptoms of Alzheimers and other forms of dementia
Page 27
A typical dose of Huperzine A is 100mcg, one to four times each day.
TIP #41: Magnesium

Magnesium is a mineral that plays an essential role in over 300 biochemical
reactions in the body. With respect to brain health, magnesium helps save
neurons from dying. It does this by protecting them from becoming overexcited
by calcium and glutamate. In so doing, magnesium keeps the brain feeling
happy and calm.
In fact, several studies have shown that magnesium supplementation can result
in a rapid recovery from major depression in just one week, give or take a few
days.
The recommend daily dose is between 310mg to 420mg. Its best to take
magnesium with meals and before bed.
Also, keep in mind that several food sources that are rich in magnesium include:
(1)
(2)
(3)
(4)
The leafy green vegetables described in TIP #2

The nuts described in TIP #6
The beans described in TIP #7
The whole grains described in TIP #8
TIP #42: Melatonin

Melatonin is a natural bodily hormone that is secreted by the pineal gland at
night. It plays an important role in regulating the bodys sleeping and waking
cycles. Research shows that melatonin helps us:
(1)
(2)
(3)
(4)
(5)
Fall asleep faster

Reduce the occurrence of waking up in the middle of the night
Improve our overall quality of sleep
Enhance our memory
Increase our overall psychological well-being
Research also shows that an insufficient amount of melatonin is associated with:

(1) Anxiety
(2) Fatigue
(3) Hostility
A typical daily dose is between 1mg to 3mg about an hour before bedtime.
Page 28
TIP #43: Picamilon

Picamilon is a powerful derivative of GABA that can penetrate the blood-brain
barrier. It was developed in the former Soviet Union in 1969, and has been
heavily studied in Japan and Russia. It has been shown to:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
Enhance mood
Increase cognitive energy and focus
Relieve stress and anxiety
Promote relaxation
Relieve headaches
Improve memory
Reduce the irritability commonly associated with dieting
The typical dose is between 50mg to 150mg, one to three times each day.
TIP #44: Pyritinol

Pyritinol is made up of two B6 molecules, and works by improving glucose
uptake in the brain, thus releasing norepinephrine. It was created in 1961 by
Merck, and has since been used in several countries to treat a host of cognitive
disorders. Pyritinols main benefits include:
(1)
(2)
(3)
(4)
(5)
Enhancing eloquence
Increasing reaction time
Improving memory
Bettering mathematical ability
Enhancing decision-making ability
The typical daily dose is around 100mg, one to three times each day, although
larger doses typically dont result in any negative side effects. Overdosing can
result, however, if you take Pyritinol with energy drinks or anything high in vitamin
B6. Side effects are minor though, and include headaches and nausea.
TIP #45: Rhodiola Rosea

Rhodiola rosea (rhodiola) is a plant thats indigenous to the colder regions in
Europe, Asia, and America. It has a long history of being used medicinally by
many different cultures, including the Ancient Greeks. Its main benefits include:
(1)
(2)
(3)
(4)
Increasing the bodys capacity for dealing with stress

Enhancing mood and overall well-being
Improving focus
Reducing physical and mental fatigue
Page 29
Typical doses include 100mg to 200mg, once or twice a day.
TIP #46: St. Johns Wort

St. Johns Wort is a perennial herb that has been used in folk medicine for
thousands of years. It is sold over-the-counter in the United States, and as a
prescription in Europe. St Johns Wort has many different benefits, the top of
which include:
(1)
(2)
(3)
(4)
(5)
(6)
Treating depression
Relieving anxiety
Preventing mood swings
Protecting against dementia
Alleviating hangovers
Helping to fight against alcoholism
The typical dose is around 600mg, two to three times a day.
TIP #47: Sulbutiamine

Sulbutiamine is a synthetic derivative of vitamin B1 (thiamine). Its able to cross
the blood-brain barrier because its fat soluble. By so doing, the brain is able to
produce more GABA, Acetylcholine, and Glutamate. Sulbutiamines benefits
include:
(1)
(2)
(3)
(4)
(5)
(6)
A boost in mental energy and stamina

An increase in physical energy and stamina
Memory enhancement
An improvement in mood and well-being
An increase in motivation
A suppression of appetite
The typical dose is between 200mg and 600mg, once or twice a day with food.
TIP #48: Theanine

Theanine is an amino acid thats naturally found in green tea. It works by
increasing GABA and dopamine levels in the brain. The benefits of theanine
include:
(1)
(2)
(3)
(4)
(5)
Increasing alpha brainwaves, which promotes a non-drowsy relaxation

Reducing stress
Enhancing overall mood and well-being
Increasing relaxed focus and concentration
Improving overall cognitive functioning
Page 30
Theanine is safe to take, but a tolerance does build quickly. Therefore, the
typical dose is between 100mg and 300mg, only when needed.
TIP #49: Tyrosine

Tyrosine is a non-essential amino acid thats a precursor of dopamine,
norepinephrine, epinephrine (adrenaline), and the thyroid hormones. Tyrosine is
present in many different foods such as meat, fish, dairy, nuts, grains, etc.
Benefits of supplementation include the following:
(1) A reduction in stress and anxiety
(2) Relieving the symptoms of depression
(3) An improvement in overall cognitive functioning
A typical dose is between 500mg and 1.5g, once per day.
TIP #50: Vinpocetine

Vinpocetine is an extract created from the Periwinkle Plant. It works by
increasing blood flow to the brain, which allows for more oxygen and glucose
uptake by the brain and its neurons. The benefits of supplementation include:
(1) Increased mental alertness and acuity
(2) Memory enhancement
(3) Maintenance of healthy of vision
A typical dose is between 2mg to 5mg total per day.
TIP #51: B-Vitamins

There are many studies that link deficiencies in B-vitamins to mood imbalances
and depression. Two of the most important B-vitamins are B6 and B12. Both of
these increase the brains production of dopamine and serotonin. The benefits of
B-vitamin supplementation includes:
(1)
(2)
(3)
(4)
Enhanced mood
Better quality of sleep
Increased physical and mental energy
Improved attentiveness
The precise daily dosage depends in part on our dietary intake. Foods naturally
high in vitamin B-6 include meats, whole grains, vegetables, nuts, bananas, etc.
Foods naturally high in vitamin B-12 include clams, oysters, mussels, egg yolks,
and liver.
Page 31
TIP #52: SAM-e

Several studies have shown SAM-e (pronounced Sammy) to be as good as
prescription medications in treating depression. The supplement SAM-e is a
synthetic version of a natural compound made by our bodies. It was first
discovered in Italy in the early 1950s.
The recommend dosage varies between 400mg and 800mg, taken twice each
day. SAM-e is safe to take, but it needs B-vitamins and methionine, an amino
acid found in meat, to properly do its job. Therefore, while supplementing with
SAM-e be sure to take a B-vitamin supplement as well as regularly eat meat.
TIP #53: Iodine

Iodine is an essential element that our body needs. It allows our thyroid glands
to function properly. This significantly impacts the metabolic processes in our
bodies.
Iodine can only come from our diet, but unfortunately, there arent many foods
that have it. It can be found primarily in wild seafood, seaweed, and dairy
products. A tiny amount can also be found in iodized salt.
When we dont get enough iodine in our diet, it can result in the following:
(1) Depression
(2) Fatigue
(3) Weight Gain
Some studies have indicated that in addition to maintaining a positive mood and
stable energy levels, consuming sufficient levels of iodine may also help to
improve fluid intelligence.
The daily dosage varies depending on our diet, but 90mcg to 150mcg is typical.
Page 32
Chapter 4: The Power of Scents

Over the past few decades, the body of knowledge about our sense of smell has
increased exponentially. Understanding precisely how odor is perceived,
differentiated, and transmitted has led to greater opportunities for us use the
power of scents to enhance many aspects of cognition.
Before diving into the tips laid out in the chapter, lets be clear about the
distinction between Aroma-Chology and Aromatherapy. Aroma-Chology is a
term that was coined by the Sense of Smell Institute back in 1989. It stands for a
new field of scientific inquiry that seeks to understand the interrelationship of
psychology and fragrance technology.
Through the creation of reproducible experiments, aroma-chologists investigate
how a variety of cognitive skills and feelings are elicited through specific scents
and odors. The results of such experiments can then be applied in the real world
to enhance our emotions, behaviors, well-being, and other aspects of cognition.
Aromatherapy, on the other hand, is a field not rooted in science, but instead
based primarily on anecdotal individual case studies and folklore. As a result,
the tips in this chapter based on Aroma-Chology are much more ironclad than
those based on Aromatherapy. Keep that in mind when applying these
suggestions.
Lastly, the best way to take advantage of the findings reported in this chapter is
to use any of the following fragrance products:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
Candles
Air freshener sprays
Essential oils (lamps, simmering pots, light bulb rings, etc.)
Potpourri
Diffusers
Incense
Personal fragrance (perfumes, colognes, lotions, deodorants, oils, etc.)
Specialty products (drawer liners, sachets, scented stones, etc.)
TIP #54: Vanilla

Several recent Aroma-Chology studies funded by the Sense of Smell Institute
measured the effects of heliotropin, a vanilla-like fragrance, on two different kinds
of stress and anxiety:
(1) Temporary, situation-specific stress and anxiety
(2) Every day stress and anxiety
Page 33
In both cases, the scent of vanilla was successful able to reduce and/or eliminate
the feelings of stress and anxiety in a statistically significant number of cases.
These findings were demonstrated by the following data:
(1)
(2)
(3)
(4)
Relaxation of muscles of the forehead via EMG recordings

Slower breathing
Lower blood pressure
Lower heart rate
TIP #55: Peppermint

Other Aroma-Chology studies funded by the Sense of Smell Institute measured
the effects of the scent of peppermint on the energy and stamina of office
workers and athletes.
With respect to office workers, the scent of peppermint demonstrated the
following effects:
(1)
(2)
(3)
(4)
(5)
Increased mental alertness

Improvement in sustained focus and concentration
Reduced sensitivity to headaches
Increased capacity to handle more stress with less frustration
Boosted overall effectiveness and productivity
With respect to athletes, the scent of peppermint demonstrated the following

effects:
(1)
(2)
(3)
(4)
(5)
Produced a more positive mindset during exercise and performance

Reduced stress and performance anxiety
Increased physical energy and stamina during exercise
Improved overall tolerance to pain
Induced less frustration, less fatigue, and more energy after exercise
In fact, in both studies it was found that occasional whiffs of peppermint were
sometimes just as effective, or more so, than a cup of coffee in terms of
increasing mental alertness.
TIP #56: Lavender or Jasmine

Several Aroma-Chology studies done on both lavender and jasmine have
demonstrated the following positive benefits of using these scents individually
before and during bedtime:
(1) Helps in falling asleep faster
(2) Increases time spent in slow wave, restful, restorative sleep
Page 34
(3)
(4)
(5)
(6)
Improves sleep quality (less tossing and turning)

Results in happier dreams while sleeping
More vigor and less anxiety experienced upon waking
More alertness during waking hours
TIP #57: Chocolate and Coffee

Based on several Aroma-Chology studies, the following benefits were experience
by those who were exposed to the scent of either chocolate or coffee in their
work office environment:
(1)
(2)
(3)
(4)
(5)
(6)
Improvement in visual and verbal memory

Increase in processing speed of and reaction time to visual information
More mental alertness, and less fatigue
Increase in typing speed
Overall improvement in productivity
Less mistakes made
TIP #58: Top Scents For Relieving Anxiety

According to Aromatherapy, the following scents are great for relieving feelings of
anxiety:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
(9)
(10)
(11)
(12)
(13)
(14)
(15)
(16)
(17)
(18)
(19)
Basil
Bergamot
Chamomile
Cypress
Geranium
Jasmine
Juniper
Lavender
Majoram
Melissa
Neroli
Orange
Patchouli
Rose
Sage
Clary Sage
Sandalwood
Thyme
Ylang-Ylang
Page 35
TIP #59: Top Scents To Reduce Depression

According to Aromatherapy, the following scents are great for reducing the
symptoms of depression:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
(9)
(10)
(11)
(12)
(13)
(14)
(15)
(16)
(17)
Basil
Bergamot
Chamomile
Cypress
Geranium
Jasmine
Lavender
Lemongrass
Neroli
Orange
Patchouli
Rose
Rosemary
Sage
Clary Sage
Sandalwood
Ylang-Ylang
TIP #60: Top Scents To End Insomnia

According to Aromatherapy, the following scents are great for ending insomnia:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
(9)
(10)
(11)
Cedarwood
Chamomile
Cypress
Frankincense
Hyssop
Lavender
Majoram
Neroli
Rose
Clary Sage
Sandalwood
Page 36
TIP #61: Top Scents For Overcoming Mental

Fatigue
According to Aromatherapy, the following scents are great for overcoming mental
fatigue:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
(9)
Basil
Juniper
Melissa
Peppermint
Pine
Rosemary
Sage
Clary Sage
Thyme
TIP #62: Top Scents For Reducing Stress

According to Aromatherapy, the following scents are great for reducing stress:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
Chamomile
Geranium
Lavender
Majoram
Melissa
Peppermint
Sandalwood
TIP #63: Top Scents For Boosting Memory

and Concentration
According to Aromatherapy, the following scents are great for boosting memory
and concentration:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
Basil
Black Pepper
Cypress
Lemon
Peppermint
Pine
Rosemary
Page 37
Chapter 5: How To Improve Memory

This section contains some of the top memory enhancement techniques.
Improving our memories is important because doing so helps us:
(1)
(2)
(3)
(4)
Learn new things and develop new skills

Perform better at work
Build and maintain healthy relationships
Define who we are
TIP #64: Mnemonic Devices

Mnemonic devices are techniques that one can use to encode and recall large
amounts of information. In fact, some studies indicate that students who used
mnemonic devices increased their test scores by nearly 80%. Here is a list of the
five most common:
(1)
(2)
(3)
(4)
(5)
Image
Method of Loci
Acronyms
Acrostics
Odes or Rhymes
TIP #65: Image Mnemonic

An image mnemonic is a technique that uses visual imagery to memorize specific
information. The more ridiculous the picture is that we create in our minds, the
easier it will be for us to recall the information.
For example, if we meet someone named April, we can imagine her wearing a
calendar around her neck thats showing the month of April. Or if we meet
someone named Ray, we can picture them on a ray of light.
TIP #66: Method of Loci Mnemonic

The method of loci is one of the oldest known techniques for memorizing, as it
dates back to over 2,500 years ago to the Ancient Greeks. It works by
associating each part of whatever it is wed like to remember to certain
landmarks.
For example, if we needed to memorize a list of concepts, we could associate
each one with a particular room in our house. It works even better if done in
order. In other words, the first concept would be associated with the front door,
Page 38
the second concept with the foyer, the third concept with the room thats closest
to the entranceway, etc.
This technique is actually where the expression, in the first place comes from.
TIP #67: Acronym Mnemonic

An acronym is a word thats formed by taking the first letter of each word we want
to remember, and turning those letters into a new word. Examples include:
(1) HOMES: Huron, Ontario, Michigan, Erie, & Superior (Great Lakes)
(2) STAB: Soprano, Tenor, Alto, Bass (Voices in a Quartet)
(3) PEN: Proton, Electron, Neutron (Parts of an atom)
TIP #68: Acrostic Mnemonic

An acrostic is formed by taking the first letter of each word we want to remember
and creating a sentence. Here are several examples:
First, notes on the treble staff are EGBDF. An acrostic used to remember this is
Every Good Boy Does Fine.
Second, the planets in our solar system are Mercury, Venus, Earth, Mars,
Jupiter, Saturn, Uranus, and Neptune (Pluto is no longer considered a planet).
An acrostic used to remember the planets is My Very Educated Mother Just
Served Us Nachos.
TIP #69: Ode or Rhyme Mnemonic

An ode or rhyme mnemonic works by simply turning the information wed like to
remember into an ode, rhyme, poem, or rap song. In other words, with this
mnemonic we create a saying that has a similar sound at the end of each line.
Here are several examples:
(1) A common technique used to remember that Christopher Columbus
discovered the New World in 1492:
a. In fourteen hundred and ninety-two, Columbus sailed the ocean
blue.
(2) A common technique used to remember how to spell correctly:
a. i before e except after c, or when sounded a as in neighbor
and weigh.
(3) A common technique used to remember the days in each of the 12
months:
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a. Thirty days hath September

April, June, and November;
All the rest have thirty-one,
Save February, with 28 days clear,
And 29 each leap year.
TIP #70: Chunking

For most of us are only able to store between 4 to 7 different pieces of
information in our short-term memory at one time. A good way to bypass this
limitation is through a memory technique called chunking.
Through chunking, large pieces of information are broken down into smaller,
more manageable bits or chunks. Here are two common examples of
chunking:
(1) To more easily remember numbers:
a. Before: 12124539768
b. After: 1-212-453-9768
(2) To more easily access notes of a topic youre studying:
a. Before: 125 individual Word Documents all in one folder
b. After: Topic divided into 10 main folders, each with a 10 to 13
subfolders.
TIP #71: Attention

According to studies, it takes just under ten seconds of focused attention for us to
process and encode a piece of information into our memory banks. Therefore,
one of the best ways to improve our memory is to be sure to pay close attention
whenever we first come into contact with a new piece of information.
As a result, while learning we should minimize all distractions that could
potentially disrupt our focus, as much as possible. For example, while reading,
wear earplugs or headphones playing something relaxing like ocean waves or
soft music.
TIP #72: Relate Information To Multiple

Senses
Theres a substantial degree of evidence to support the notion that its easier for
us to remember information when we tie it to multiple senses, such as sights,
sounds, textures, smells, and/or tastes.
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Doing so creates more connections around the new information. This is

important because our memories are stored in many different parts of the brain.
The more senses we involve in a memory, the more areas of the brain in which
itll be stored, and ultimately, the more likely we are to remember it in the future.
TIP #73: Connect New Information To

Existing Knowledge
A great way to remember new information is to connect it to our existing
knowledge. Here are a few examples of how to do this:
(1) Suppose we meet someone named John, one way to remember his
name would be for us to think of other people we know named John
and, in our minds, associate this John with the others.
(2) Suppose we want to learn a new language. What we can do is relate
certain similar concepts of the new language to the one we already
speak, such as grammar, semantics, symbols and sounds, etc.
TIP #74: Repetition

The more we review and/or rehearse new information we just learned, the more
likely we are to recall it when we need it the most. The best way to implement
this strategy is to space out our repetitions in the following way:
(1)
(2)
(3)
(4)
The same day you first learned the new information

The next day
A week later
A month later
This schedule will vary depending on what it is were learning, and how important
it is for us to recall all the details of this new information. If were preparing for a
final exam in school, this technique is at least twice as effective as cramming.
TIP #75: How To Remember Names

Remembering names can be easy when we follow these steps:
First, listen carefully to the name the person says. If its an unusual name, make
sure he or she repeats it.
Second, repeat the persons name several times during the course of the
conversation.
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Third, after the conversation, write the persons name down on a piece of paper
or in your smartphone.
Lastly, associate the persons name with something either visually or verbally
memorable. If the persons name is George for example, then picture George
Washington chopping down an apple tree. If the persons name is Rick, then
say something memorable like Slick Rick.
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Chapter 6: How To Improve Focus

and Concentration
The tips in this chapter are some of the top strategies for improving focus and
concentration.
Focus is the ability to make just one thing the object of our attention.
Concentration, on the other hand, is the ability to maintain our attention on that
one particular thing for an extended period of time.
Improving these cognitive abilities is important because both can help us
become:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
Smarter
Better learners
More productive
More successful
Better and faster at achieving goals
Faster readers
Less distractible
More in control of our thoughts
TIP #76: Clear Goals

Setting goals is the first and most important aspect to increasing focus. The
reason for this is simple. Clear goals help our minds focus on whats most
important, and also help us filter out the unimportant. Without a clear direction,
its all too easy for us to waste time doing things that dont get us anywhere.
When in doubt about a particular task or activity, always ask Will this get me
closer to or further away from my goals. If it will, then do it. If it wont, then
dont.
A simple way to set goals is to answer the following questions:
(1)
(2)
(3)
(4)
What specific outcome do I want to achieve?

Why is it that I want to achieve this?
How precisely do I intend on accomplishing this?
When exactly do I want to achieve this by?
As a general rule, its better to have fewer goals than way too many. It depends
though on how major each goal is, and how much experience we have in setting
and achieving goals. At a minimum though, its good to have at least one goal in
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the following areas of our lives:

(1)
(2)
(3)
(4)
(5)
Health/Fitness
Relationships
Career
Finances
Personal development
TIP #77: One-Hour Time Blocks

A key to increasing our concentration is disciplining ourselves to spend an
extended period of time working on just one particular task. This is important
because most of us dont concentrate long enough to get really big results at
whatever it is were focusing on.
Instead, what we usually do is work for a couple of minutes, maybe a half an
hour, then check our email, voicemail, social media updates, etc. Because there
are so many distractions out there competing for our attention, its very difficult to
make steady progress without an interruption.
Decades of research into focus, concentration, and productivity has revealed that
the ideal amount of time to stay focused on one particular thing is 1 hour. That
means we should work on only one thing for around an one hour before allowing
ourselves to move on to something else.
TIP #78: Minimize Distractions

Heres a list of a few things we can do to minimize our distractions and stay
focused while working and concentrate for at least an hour straight:
(1) Turn off all phone and computer notifications
a. Such as email, IM chat, social media updates, etc.
(2) Wear ear plugs to block out noise
(3) Wear headphones playing something relaxing like nature sounds or
soft music
(4) If working in an office setting, put a Do Not Disturb sign on the door
(5) Clear computer clutter
a. Such as a bunch of open windows, documents, programs, etc.
b. The only thing that should be open is the work that were
currently focusing on
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(6) Clear workspace clutter by removing all non-essential items

a. Example: piles of paper, excessive number of pictures, leftover
food from breakfast/lunch, etc.
b. Things that can stay: Computer, speakers, lamps, basic office
supplies, etc.
(7) Turn off the Internet if the task can be completed offline
TIP #79: Regular Breaks

Taking regular breaks throughout the day is essential to maintaining our focus
and concentration while working. The reason for this may seem counterintuitive,
but as mentioned in TIP #77, the optimal length of time for us to sustain our focus
is one hour. Beyond that, its best to either take a break or switch to a different
task.
To reap the full benefits of taking regular breaks, we must make sure not to rest
for too long. If so, it becomes much more difficult to get back to work. As a
general rule, try to take a five to ten minute break after each hour of sustained
concentration.
The best thing to do on a break is relax. When working at a desk, a good quick
break includes any of the following: standing up, stretching, going for a walk,
lying down, etc. Continuing to sit at the desk wont be nearly as rejuvenative as
changing things up.
TIP #80: Information Diet

Its no secret that we live in a world of information overload. The truth is, well
never be able to:
(1)
(2)
(3)
(4)
Read every book, article, email, and social media post

Listen to every podcast, audio book, and radio show
Watch every video, TV show, and movie
Attend every seminar, webinar, and conference
By trying to do the impossible, that is, by trying to consume all of this information,
we open ourselves up to frustration, overwhelm, and a serious loss of focus.
This is where TIP #76 on goal setting becomes very important. Before
consuming any particular piece of information, ask Is this relevant to one of my
current goals? If the answer is no, then either forget about it or set it aside for
another time in the future.
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TIP #81: Comfortable Work Environment

For many of us, the majority of our work time is spent sitting in the same position.
Research shows that the more comfortable we are in that position, the less we
fidget, and the longer we can sustain our concentration. With that in mind, heres
a few ideas to consider in order to maximize our work environment comfort:
First, use a very comfortable chair, if possible, something adjustable and with
lumbar support. Uncomfortable chairs usually lead to sore backs.
Second, properly position the chair in relation to the desk. In so doing, avoid
positions that put stress and strain on your back and body. For example, avoid
positioning the chair so high in relation to the desk that it forces you to
unnaturally bend you neck and back.
Third, place the desk in an ideal spot. For example, avoid positions that make
you feel trapped, such as facing the wall or being wedged in a corner. Also,
position the desk so that a window is either on your right or left side. Doing so
will ensure that you dont block the natural light coming into the room. Itll also
prevent you from getting easily distracted by whats going on outside.
Fourth, set the temperature to that with which you feel most comfortable. Feeling
too cold makes us lose focus and become distracted. Feeling too hot, on the
other hand, makes us lose our concentration and become tired.
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Chapter 7: How To Increase Reading

Speed and Comprehension
According to studies, one of the healthiest things we can do for our brains is
read. Some of the top benefits from regularly reading are that we:
(1)
(2)
(3)
(4)
(5)
(6)
Increase our knowledge

Expand our perspective
Develop our attention and concentration skills
Build our vocabulary
Enhance our creativity
Improve our analytical abilities
Another good thing about reading is that there are virtually no limits to the
amount of information our brains can store. Therefore, the more we read, the
more we experience the benefits mentioned above, as well as a number of other
indirect benefits.
With that said though, there are only so many hours in the day. Combine that
with the fact that were living in an age of information explosion, and it quickly
becomes clear that learning how to read faster is a vital skill to have. Between
emails, social media posts, blogs, books, newspapers, magazines, etc., most of
us spend several hours a day reading.
As I mentioned in TIP #80, its impossible for us to consume all the information
thats currently out there. Reading faster, however, will dramatically increase the
amount of information were able to consume thats relevant to our careers,
hobbies, and personal interests.
The tips in this chapter are a good starting point for learning how to read at least
twice as fast. True mastery of speed reading though, which includes learning to
read thousands of words per minute, is beyond the scope of this book.
TIP #82: Define Purpose

The first step to increasing reading speed and comprehension is to be very clear
about what is it we want to get out of the reading material. This step alone can
potentially save us from wasting hours reading something that we dont need or
want to know.
This tip works better for non-fiction books as oppose to fiction. For works of
fiction, the goal is usually entertainment of some sort. For non-fiction, we need to
be clear about what it is that we want to learn from the book.
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If we pick up a personal development book, what is it that we hope to learn?

Better time management skills? How to be productive? How to set goals? All of
the above?
Why this step is so important will be made clearer in TIP #83 and TIP #84.
TIP #83: Preview

Picking up from where TIP #82 left off, previewing the reading materials before
diving in will allow us determine if this particular book can help us achieve our
specific purpose for wanting to read it in the first place. If so, continue on to TIP
#84, if not, then we shouldnt read the book.
Heres a list of steps on how to properly preview a book and determine whether
its right for what it is were trying to learn:
First, read the front and back covers. Second, read the table of contents. While
doing this, pay particular attention to the chapters and/or subchapters, if any, that
are relevant to our purpose for wanting to the read the book. Third, flip through
every page of the book and take notice of chapter titles, headings, and
subheadings; text that is marked, italic, or dark; and pictures, illustrations, charts,
graphs, etc.
TIP #84: Pre-Reading Questions

Once we finish previewing the book, we must finally decide whether or not to
start reading the book in the first place. We need to be sure that, by reading this
book, well be able to achieve the purpose we clearly defined in TIP #82.
To help us do this, answer the following three, pre-reading questions:
(1) What is the main idea of the book?
(2) What kind of writing is it?
(3) What is the authors purpose?
With respect to the main idea of the book, if it isnt in line with our purpose for
wanting to read the book in the first place, then we should put it down. On the
other hand, if it is in line with our purpose, then move on to the next question.
What kind of writing is this book is an important question to consider. Keep in
mind that there are probably tens if not hundreds or even thousands of books
written on the particular topic that serves as this books main idea.
With that said, some books are written more conversationally; some are written
with big words and hard-to-understand language; some are heavily steeped in
scientific references; others still are short and to-the-point.
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There really is no right answer at this stage. Its just a matter of personal
preference. The main point is to understand that you dont have to read this
particular book if you dont like its style of writing.
Lastly, what is the authors purpose? Some authors will explain why this topic
is important or what the theories around this topic are, but wont delve into any of
the how-to stuff. On the other hand, other authors may be all about the how-to
stuff with none of the theory or big picture information. Other authors will include
all of this kind of information.
Again, there is no one right answer here. We just need to be sure that the
authors purpose is in line with want we want to learn from reading the book in
the first place.
TIP #85: Do Not Vocalize or Sub-Vocalize

Vocalization is the practice of sounding out the words we read out loud. Subvocalization is also the practice of sounding out the words we read, only that this
is done in our minds instead. Doing either of these will dramatically reduce our
reading speed.
The key to dropping both vocalization and sub-vocalization is the understanding
that our brains dont have to grasp every single word in a sentence to understand
the meaning of whats written. Jsut lkie we dnot hvae to see erevy lteter of ecah
wrod to raed tihs setnecne.
Keep in mind that its okay to vocalize and/or sub-vocalize in certain situations
where the text is really complex. In such cases, itll help with comprehension.
For the most part though, vocalizing and sub-vocalizing is unnecessary and will
only slow us down.
TIP #86: Cluster Words

Studies show that while were reading, our eyes make several fixations or stops
across the particular line of text were on. The more of these fixations our eyes
make, the slower our reading speed will be.
Therefore, instead of reading a sentence one word at a time, we should cluster
three to five words together and look at them all at once. The more we do this,
the easier itll be for our minds to view these clusters the same way it does really
long words. In so doing, our reading speed will improve dramatically.
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TIP #87: Skimming

Skimming is a great way to go through lots of information extremely fast. It can
be done in many different ways, but the general idea is to only read a few words
every line or couple of lines, and just try to understand the broad meaning of the
text.
Depending on the nature of the reading material, skimming can provide
anywhere from very little total comprehension to as much 90% or more. For
example, understanding articles or blogs about sports, entertainment, and other
light reading, usually wont require much more than skimming.
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Chapter 8: Enhancing Creativity

The true sign of intelligence is not knowledge but imagination. ~Albert Einstein
First of all, what is creativity? Its the ability to use our imaginations to create
something new, particularly something that has some degree of subjective value.
Most of us assume only artists, musicians, or writers, can be creative. The truth
is though, creativity is an important skill that can help anyone regardless of their
profession.
For example, a business person can be creative in the way they organize a
company or the way they negotiate a deal. A chef can be creative in the way
they prepare and present their meals. A scientist can be creative in the way they
explore new discoveries. A school teacher can be creative in the way they
present the information to their students. The list can go on forever.
Enhancing our creativity is an important pursuit. First, creativity makes us
smarter thinkers who are more equipped to figure out solutions to everyday
problems. Also, being more creative just feels great. Its very empowering to be
able to use your imagination and express yourself in a way thats unique.
TIP #88: Read

Books deliver information so that experience has a chance to exercise
creativity. ~Richard Diaz
As mentioned in Chapter 7, the act of reading has many positive benefits to our
brains and minds, one of which is an increase in creativity. Why this works is
simple. The more we read, the more were exposed to new ideas, new theories,
new knowledge, etc. In essence, reading helps our minds become more open.
And even for those of us with very little time for reading, all it takes is 15 to 30
minutes a day. This could be done first thing in the morning or the last thing
before bed. By doing just this small amount of daily reading, well be able to
finish about 1 to 2 books each month, which is between 12 to 24 books a year.
TIP #89: Confidence

The worst enemy to creativity is self-doubt. ~Sylvia Plath
One of the biggest blocks to our creativity is a lack of confidence in our own
abilities. To ensure we have more confidence, we must:
(1) Stop criticizing ourselves
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(2)
(3)
(4)
(5)
Accept ourselves for the way we are

Do the best we can with our current level of skills
Regularly make note of the progress we make
Reward ourselves for our creativity and success
TIP #90: Take Risks

If you're not prepared to be wrong, you'll never come up with anything original.
~Ken Robinson
This tip goes hand-in-hand with TIP #89 on building our confidence. To become
more creative, we need to be willing to take risks and leave ourselves open to
criticism.
This strategy will not always lead to success in the short term, but our long-term
creative skills will continue to develop and strengthen nonetheless.
TIP #91: Keep A Journal

Write while the heat is in you. [Writers] who postpone the recording of [their]
thoughts use an iron which has cooled to burn a hole with. [They] cannot inflame
the minds of [their] audience. ~Henry David Thoreau
Several studies done on memory reveal that we forget approximately 90% of all
the new ideas we have when we dont write them down. For this reason, its
essential for all of us to develop the habit of writing down our ideas the moment
in which they first come to us.
This will help make us more creative in several ways. The first, and most
obvious way, is that itll allow us the opportunity to fully develop new ideas that
would have otherwise been lost. Also, the habit of regularly writing ideas down
will begin to train our brains to continue generating more ideas.
TIP #92: Relaxed State of Mind

The object isn't to make art, it's to be in that wonderful state which makes art
inevitable. ~Robert Henri
Its very difficult, in fact nearly impossible, to be at our creative best while under
extreme pressure, and while incredibly stressed. Our most spectacular creative
output is almost always conceived in a state of calm and relaxation.
When we happen to find ourselves really stressed out, try:
(1) Taking a power-nap
(2) Breathing exercises
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(3) Meditating
(4) Laughing out loud
(5) Anything else that is relaxing
TIP #93: Long Breaks

All profound distraction opens certain doors. You have to allow yourself to be
distracted when you are unable to concentrate. ~Julio Cortzar
This tip goes right along with #92. When we cant think clearly and are trying to
force ourselves to keep working, what we really need to do is take an extended
break. Sometimes an hour, other times a day maybe even a couple of days.
When taking time off, its best if we do something that rejuvenates ourselves
either physically or mentally, such as:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
Exercising (walking, jogging, weightlifting, yoga, etc.)

Sleeping
Reading
Getting a massage
Engaging in stimulating conversations
Visiting a museum
Going somewhere new or having a new experience
TIP #94: Mindstorming

Mindstorming, sometimes called the 20-Idea Method, is a common technique
for jumpstarting our creative juices and generating lots of ideas. Heres how to
do it:
First, write down a problem that needs a solution or a question that needs
answering. Then, write down 20 or more ideas that address this problem or
question. While writing, dont shouldnt criticize or edit any idea. Instead, just
write down everything that comes to mind.
Lastly, once weve written down 20 or more ideas, scan the list and separate the
good ones from the mediocre ones. Oftentimes, the best ideas happen to be the
ones we wrote down last.
TIP #95: Brainstorming

Brainstorming is just like Mindstorming from TIP #94, except that instead of being
done alone, it involves the participation of other people. Brainstorming is a
common practice both in academic and professional environments, and can also
help jumpstart our creativity.
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Here are some suggestions to keep in mind before entering a brainstorming

sessions:
First, make sure that the other members of the brainstorm agree to suspend their
judgment and not be critical towards anyone or any of the ideas mentioned.
Second, make sure everyone gets involved and has an opportunity to present
their ideas. Lastly, dont stop until there are at least 20 ideas, and no one can
come up with anything else.
TIP #96: Think In Opposites

The true test of a first-rate mind is the ability to hold two contradictory ideas at
the same time. ~F. Scott Fitzgerald
Creativity expert, Michael Michalko, explains how to think in terms of
simultaneous opposites by:
(1)
(2)
(3)
(4)
Converting our subject into a paradox

Finding a useful analogy to this paradox
Uncovering a unique feature or activity of this analogy
Using an equivalent of this unique feature to build into a new idea
Heres a great example of this process in his own words:

Foundries clean forged metal parts by sandblasting them. The sand
cleans the parts but the sand gets into the cavities and is time consuming
and expensive to clean. The paradox is that the particles must be hard in
order to clean the parts and at the same time not hard in order to be
removed easily. An analogue of particles which are hard and not hard is
ice. One solution is to make the particles out of dry ice. The hard particles
will clean the parts and later turn into gas and evaporate.
TIP #97: Solitude

The wisdom of this tip in enhancing our creativity is best expressed in the
following three quotes:
People who do a job that claims to be creative have to be alone to recharge their
batteries. You cant live 24 hours a day in the spotlight and remain creative. For
people like me, solitude is a victory. ~Karl Lagerfeld
In order to be open to creativity, one must have the capacity for constructive use
of solitude. One must overcome the fear of being alone. ~Rollo May
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When I am .....completely myself, entirely alone...or during the night when I

cannot sleep, it is on such occasions that my ideas flow best and most
abundantly. ~Wolfgang Amadeus Mozart
The mind is sharper and keener in seclusion and uninterrupted solitude.
Originality thrives in seclusion free of outside influences beating upon us to
cripple the creative mind. Be alonethat is the secret of invention: be alone, that
is when ideas are born. ~Nikola Tesla
TIP #98: New Combinations

Some of the best ideas come from combining two or more concepts together,
and turning them into something totally new:
"I invented nothing new. I simply combined the inventions of others into a car.
Had I worked fifty or ten or even five years before, I would have failed." ~Henry
Ford
"Creativity is just connecting things. When you ask creative people how they did
something, they feel a little guilty because they didnt really do it, they just saw
something. It seemed obvious to them after a while. Thats because they were
able to connect experiences theyve had and synthesize new things. And the
reason they were able to do that was that theyve had more experiences than
other people." ~Steve Jobs
TIP #99: Draw, Color, or Paint

Drawing makes you look at the world more closely. It helps you see what youre
looking at more clearly. Did you know that? ~David Almond
Drawing, coloring, and painting have been shown to intensify activity on the right
side of our brains, which helps stimulate creativity. The good news is that we
dont have to be highly skilled to get started and reap the benefits.
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Chapter 9: Ways To Enhance Multiple

Aspects of Cognition
TIP #100: Exercise Regularly
"Exercise is a keystone habit that triggers widespread change. ~Charles Duhigg
All truly great thoughts are conceived while walking. ~Friedrich Nietzsche
In addition to countless physical health benefits, regular exercise has both shortterm and long-term benefits to our brains. Short term benefits include:
(1) An increase in oxygen and blood flow to the brain
a. This keeps us mentally sharp and alert
(2) A release in endorphins
a. This enhances mood by reducing stress, anxiety, & depression
(3) An overall improvement in quality of sleep
(4) A boost to self-esteem and confidence
Long term benefits include:
(1) The creation of new neurons
a. Improves information processing speed, coordination, and
planning
(2) Positive changes to the brains ability to regulate serotonin
a. Reduces the symptoms associated with depression, anxiety,
eating and addictive disorders, etc.
(3) A reduction in many forms of age-related decline
a. Such as Alzheimers disease, Parkinsons disease, etc.
Studies reveal that it only takes about three months of regular exercise to start
experiencing these long-term benefits. By regular exercise, 30-minutes a day for
three to five days a week is all it takes.
Heres a list of different types of exercise to try:
(1)
(2)
(3)
(4)
Walking or lightly jogging

Running, biking, and/or other forms of cardiovascular training
Weight lifting
Yoga or light stretching
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TIP #101: Daily Meditation Practice

When we start meditating, first we try to reach our own inner existence, our true
existence. Fear, doubt, worry and all the earthly turmoils just wash away,
because inside us is solid peace. ~Sri Chinmoy
Starting and/or maintaining a daily meditation practice is arguably the most
important tip in this book. Since the 1950s, the effects of meditation on our
brains and bodies has been the subject of thousands of scientific research
studies. This research has uncovered an overwhelming amount of evidence that
a regular meditation practice actually changes our neural pathways and
synapses in a positive way.
Some of the many benefits of meditation include:
(1)
(2)
(3)
(4)
(5)
(6)
An rise in intelligence
An improvement of focus, concentration, and mental alertness
A lowering of stress, anxiety, and depression
An enhancement of memory
An increase in creativity
A reduction of the symptoms associated with ADHD, chronic pain, and
insomnia
(7) A boost to learning ability and academic performance
(8) An increase in happiness, emotional stability, and overall quality of life
(9) An improvement in physiological health, including:
a. A lower metabolic rate
b. A lower heart rate
c. An improved immune function
d. Better quality of sleep
e. Reduced risk of get sick or acquiring a harmful disease
There are many different traditional meditation practices to choose from. Which
one we start with is unimportant, because for the most part, they all provide the
many or all of the benefits just described. Even practicing something as simple
as the following technique for 10 minutes or more each day, will suffice:
First, sit upright in a comfortable position either on the floor or in a chair. Next,
close your eyes and rest them on the center of your forehead, about one inch
above your eyebrows. While removing all thoughts from your mind, count each
breath as you exhale, from one to ten, and then start back at one again. While
counting your breath, if thoughts pop in your head, when you finally realize that
youve been distracted, start back at one again.
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TIP #102: Brainwave Entrainment

Brainwave entrainment is a sound technology that helps to deepen traditional
meditation practices, as well as accelerate their benefits. It works by using one
or more audio entrainment methodologies to guide your brain into certain
brainwave patterns associated with deep meditation.
Brainwave patterns are distinct groups of neuronal firing rhythms that range from
very fast to very slow. The five main categories of brainwaves, and their
correlated states and processes, are as follows:
(1) Gamma: 40hz to 99hz
a.
b.
c.
d.
Enhanced perception, self-awareness, and insight

High level of waking consciousness
Feelings of euphoria and bliss
Clarity of mind
(2) Beta: 13hz to 39hz

a. Wide awake, alert, and focused
b. Peak physical and mental performance
i. Complex mental processing
ii. Analyzing and assimilating new information rapidly
c. Cannot be sustained indefinitely
(3) Alpha: 8hz to 12hz
a. Accelerated learning
b. Relaxed alertness and focus
(4) Theta: 4hz to 7.5hz
a.
b.
c.
d.
e.
Dreaming, REM sleep

Creative inspiration and flow states
Vivid imagery and out-of-body experiences
Deep meditation
Enhanced long-term memory
(5) Delta: 0.5hz to 3.5hz

a. Deep, dreamless sleep
b. Very deep meditation
c. Empathy, healing, and recuperation
Page 58
Brainwave entrainment technology allows us to access any of these brainwave

patterns in a matter of minutes. Therefore, our brains are able function at very
high and very low brainwave patterns more easily and for longer periods of time.
This is something that usually only advanced meditators of over a decade can
consistently achieve.
TIP #103: Neuro-Linguistic Programming

Neuro-Linguistic Programming (NLP) is a science of using the language of the
mind to consistently achieve specific goals.
Using NLP allows us to:
(1)
(2)
(3)
(4)
Change or eliminate negative, disempowering behaviors

Adopt positive, empowering behaviors
Choose our mental, emotional, and physical states at will
Improve our verbal and non-verbal communication skills
NLP has been successfully applied in a wide range of fields, such as:
(1)
(2)
(3)
(4)
(5)
Business
Education
Sports
Healthcare and therapy
Performing arts
For a great introduction to NLP, try reading one or all of the following books:
(1) Time Line Therapy And The Basis Of Personality by Tad James and
Wyatt Woodsmall
(2) Unlimited Power by Anthony Robbins
(3) Frogs Into Princes by Richard Bandler and John Grinder
TIP #104: Integral Theory

"The word integral means comprehensive, inclusive, non-marginalizing,
embracing. Integral approaches to any field attempt to be exactly that: to include
as many perspectives, styles, and methodologies as possible within a coherent
view of the topic. In a certain sense, integral approaches are meta-paradigms,
or ways to draw together an already existing number of separate paradigms into
an interrelated network of approaches that are mutually enriching." ~Ken Wilber
Page 59
Integral Theory is a philosophy developed by Ken Wilber that is based on the

premise that complete truth about reality cannot come from just one discipline.
Instead, Integral Theory attempts to understand ourselves and the world we live
in by bringing together all the wisdom and insights of the worlds various
traditions, worldviews, and fields of knowledge such as:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
The natural sciences

Psychology and the other social sciences
Human development
Spirituality and religion
Ecology
Politics
And dozens of other fields
Learning Integral Theory increases our capacity to understand and embody more
nuanced, complex, and accurate perspectives. Applying these perspectives into
an approach for growth and personal development will help us become more:
(1)
(2)
(3)
(4)
Emotionally balanced
Mentally clear
Passionate and energetic
Spiritually aware
The best place to start learning about Integral Theory is the website Integral Life.
TIP #105: Music

Music gives a soul to the universe, wings to the mind, flight to the imagination
and life to everything. ~Plato
Much research has been done on the effects that listening to music has on the
brain. Studies indicate the following benefits:
(1)
(2)
(3)
(4)
A strengthening of the brains right hemisphere

An increase in IQ
An increase in emotional intelligence
An enhancement of mood and well-being
For the most part, it doesnt really matter which type of music we listen to,
provided its something that we enjoy and something that moves us.
Listening to classical music, however, actually further enhances the benefits
listed above. This is because classical music also stimulates the left side of our
brain too.
Page 60
Several experiments that studied this topic actually found about an 80% increase
in spatial intelligence for those who listened to classical music. Spatial
intelligence is what allows us to:
(1)
(2)
(3)
(4)
Interpret pictures, graphs, and charts

Draw, paint, and do other visual arts skills
Put puzzles together
Identify patterns
Some of the best, and most effective, classical music for experiencing all these
benefits are the works of Mozart. His compositions more than any others thus far
studied have resulted in the most left and right brain activation.
TIP #106: Play A Musical Instrument

If I were not a physicist, I would probably be a musician. I often think in music. I
live my daydreams in music. I see my life in terms of music. ~Albert Einstein
Much research has also been done on the cognitive benefits of playing a musical
instrument. Heres a list of some of those findings:
(1)
(2)
(3)
(4)
(5)
(6)
(7)
(8)
(9)
Increases IQ as much as 7 to 10 points

Enhances memory and concentration
Improves mathematical skills
Improves reading and comprehension skills
Boosts creativity
Relieves stress, anxiety, depression, and other mood disturbances
Enhances happiness and overall well-being
Improves motor skills and coordination
Enhances listening skills
It really doesnt matter which musical instrument we choose to play, as well as

how skilled we eventually become. To experience all of these benefits, whats
most important is regular practice and/or performance.
TIP #107: Get Better Sleep

There is a time for many words, and there is also a time for sleep. ~Homer,
The Odyssey
One of the most important things we can to do for our brains so that they function
properly is get enough adequate sleep. Here is a list of some of the cognitive
benefits of getting regular, quality sleep:
(1) An increase in physical and mental stamina
(2) Better focus and concentration
Page 61
(3) An improvement in memory

(4) Less stress, anxiety, and depression
Not getting enough quality sleep, on the other hand, is one of the worst things we
can do to our brains. Heres a list of some of the consequences of not getting
adequate sleep:
(1)
(2)
(3)
(4)
Physical and mental fatigue

Low focus and motivation
Forgetfulness
An increase in stress, anxiety, and depression
The best way to start getting better sleep is to practice some of the following
techniques:
(1) Reduce use of artificial light after sundown
(2) Sleep in a room thats completely dark
(3) Make the room temperature slightly cooler than what youre used to
during the day
(4) Establish an elaborate, pre-sleep ritual that, once begun, slowly
prepares you to fall asleep
(5) Regularly eat the foods listed in TIP #24
(6) Try one or more of the nootropics described in TIPs #25, #33, #42,
and/or #51
TIP #108: Laugh

If we couldn't laugh we would all go insane. ~Robert Frost
Laughter is something else that has been the subject of numerous research
studies. So far, there is a great deal of evidence that shows laughter is
responsible for many health benefits, including cognitive benefits, such as:
(1)
(2)
(3)
(4)
(5)
Reducing stress hormones such as cortisol & adrenaline

Elevating our mood and overall well-being by releasing endorphins
Relieving negative emotions such as anger, guilt, fear, grief, etc.
Enhancing memory, alertness, and creativity
Improving our sociability
TIP #109: Healthy Relationships

According to much research, one of the best ways for us to ensure our long-term
happiness is establishing and maintaining healthy relationships. Heres a list of
just some of the other benefits that thriving relationships provide:
Page 62
(1) Reduced risk of developing physical and mental health problems, both
short-term and long-term
(2) Enhanced happiness, well-being, and overall quality-of-life
(3) Greater cognitive functioning
As great as these benefits are, research shows that many of us living today are
spending significantly less time with friends, family members, groups, clubs, and
community organizations. Also, the increased time spent on social networking
sites such as Facebook and Twitter, so far, have not proven to be an adequate
replacement to our need for social interaction.
This means that many of us are more socially isolated than those living in past
generations. This isolation has been described by many researchers as a health
risk comparable to smoking cigarettes, being obese, and having high blood
pressure.
As a result, its imperative that we make a conscious effort to create and maintain
real, healthy relationships. Precisely how to do this is beyond the scope of this
book, but here are a few pointers:
(1) Join or start a group
(2) Regularly meet people in person
(3) Be clear about what you like to do for fun, and find others who like to
do the same things
(4) Try not to be too defensive or judgmental
(5) Dont create high expectations early on
(6) Dont try to force closeness
(7) Be honest, trustworthy, and supportive
TIP #110: Nature

Spending time in nature is a free and natural way to positively boost our minds,
as well as our bodies. Some of the benefits include:
(1) A reduction of the symptoms associated with stress, anxiety, and
depression
(2) Greater overall cognitive functioning
(3) An increase in attention, mental clarity and creativity
(4) An enhancement of emotional and spiritual well-being
Heres a list of simple ways for us to reap the benefits of spending time in nature:
(1) Go for regular walks outside for as little as 20 minutes
(2) Schedule time to meet friends in a park
(3) Instead of exercising on a treadmill or stationary bike, go running or
biking outside
Page 63
(4)
(5)
(6)
(7)
Eat outside on lunch breaks

Learn gardening
Regularly play golf or any outdoor sport
Schedule frequent camping trips with friends or family members
TIP #111: Brain Games and Puzzles

Studies show that regularly playing brain games and puzzles can have a positive
effect on cognitive functioning. Some of the benefits include:
(1)
(2)
(3)
(4)
Memory improvement
Greater focus and concentration
An increase in problem-solving abilities
Heightened information processing speed
These benefits were particularly noticeable in studies measuring the effects of

brain games and puzzles on those suffering from age-related mental decline.
Improvement still occurred, however, for those with already healthy functioning
brains.
There are hundreds, maybe thousands of brain games and puzzles in existence,
both online and offline. To learn more either do an internet search or visit the
games and puzzles section of your local bookstore.
TIP #112: Sex

There are many cognitive benefits associated with having regular sex, especially
when it takes place within a loving, intimate relationship. Heres a list of some of
those benefits:
(1)
(2)
(3)
(4)
(5)
Reduces symptoms of stress, anxiety, and depression

Improves self-esteem, confidence, and overall well-being
Enhances thinking, logical decision-making, and creativity
Improves quality of sleep
Strengthens emotional intelligence
In addition to these, sex also:

(1)
(2)
(3)
(4)
(5)
(6)
(7)
Improves heart health

Lowers blood pressure
Boost our immune system
Increases longevity
Burns calories
Reduces pain
Reduces risk of developing prostate and other types of cancer
Page 64

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Hack Your Brain, Enhance Your Mind

100+ Proven and Simple Ways To Optimize Cognitive Function

Copyright 2013 Nick Papademetriou All Rights Reserved.

Tip #21: Top 10 Foods For Boosting Memory ................................................. 18

Tip #45: Rhodiola Rosea ................................................................................ 29

Tip #68: Acrostic Mnemonic ............................................................................ 39

Tip #90: Takes Risks ....................................................................................... 52

Copyright 2013 Nick Papademetriou All Rights Reserved.

Copyright 2013 Nick Papademetriou All Rights Reserved.

Chapter 2: The Power of Brain Foods

TIP #1: Water

TIP #2: Leafy Green Vegetables

TIP #3: Healthy Fish

An increase in the retention of new information

TIP #4: Avoid Fish High In Mercury

TIP #5: Berries

Increasing ones capacity for learning

Here is a list of some of the healthiest berries:

TIP #6: Nuts and Seeds

Omega-3 fatty acids

These nutrients combined provide the following benefits:

Clearer and quicker thinking

TIP #7: Beans

Copyright 2013 Nick Papademetriou All Rights Reserved.

To regularly experience the brain boosting benefits of beans, we dont need to

TIP #8: Whole Grains

Eating between 4 to 6 servings a day is all thats necessary to experience the

Copyright 2013 Nick Papademetriou All Rights Reserved.

TIP #9: Avocados

TIP #10: Organic Eggs (Whites and Yolks)

They have triple the amount of healthy fats

TIP #11: Freshly Brewed Tea

The healthiest teas to drink are:

TIP #12: Dark Chocolate

TIP #13: Red Wine

TIP #14: Pomegranates (Fruit or Juice)

Copyright 2013 Nick Papademetriou All Rights Reserved.

TIP #15: Herbs and Spices

TIP #16: Top Herbs and Spices To Prevent

TIP #17: Top Herbs and Spices For A

TIP #18: Top Herbs and Spices To Alleviate

TIP #19: Avoid Fructose

Copyright 2013 Nick Papademetriou All Rights Reserved.

Homemade salad dressings from olive oil, vinegar, and spices

TIP #20: Avoid Trans Fat

Alzheimers disease and other forms of dementia

TIP #21: Top 10 Foods For Boosting Memory

TIP #22: Top 10 Foods For Improving Focus

Walnuts and the other nuts from TIP #6

TIP #23: Top 10 Foods For Relieving

Oatmeal and the other whole grains from TIP #8

Copyright 2013 Nick Papademetriou All Rights Reserved.

TIP #24: Top 10 Foods For Better Sleep

Copyright 2013 Nick Papademetriou All Rights Reserved.

Chapter 3: The Power of Nootropics

TIP #25: 5-Hydroxytryptophan (5-HTP)

Tip #26: Adrafinil

Copyright 2013 Nick Papademetriou All Rights Reserved.

TIP #27: Racetams

There are 5 different types of Racetams:

Piracetam is the most commonly used, and considered to be the weakest in

TIP #28: Ashwagandha

The typical dosage is a total of 200mg to 1,500mg each day.

TIP #29: Bacopa Monnieri