Research has shown us that the brain is a mysterious and wonderful organ. It can achieve things that we sometimes would never have even dreamt to be possible. However, for most of us, it could feel like we never quite use it to its full potential. It’s not due to lack of trying, of course. However, it is never quite as easy as people make it seem and there are far too many things going on that cause us to lose focus.
But, this book summary aims to provide you with easy techniques that you can apply to activate your brain. It does not require you to change your lifestyle nor does it promise to make you a certified genius in a few weeks. What it does offer is simple, practical advice that can be easily implemented and take your brain a few steps closer to reaching its true potential.
In this book summary readers will discover:
- What makes the human brain so fascinating
- Chemicals and emotions
- How to achieve your goals
- How the brain regulates our relationships
- Improving brain health
Key lesson one: What makes the human brain so fascinating
The human brain is still being researched as there is still so much we don’t completely understand about it. In fact, ninety per cent of the knowledge we now have regarding the brain has only been discovered in the last two decades. Our brain is divided into three main parts. The reptilian brain, the mammalian brain and the prefrontal cortex.
The first two, the reptilian and mammalian brains are similar to the brains of apes. The former regulates bodily functions that we do not control consciously like sweating and breathing. The latter is responsible for scanning our environment looking for any dangers or rewards. The mammalian brain also deals with memories and emotions. It is the prefrontal cortex that sets humans apart from apes – this is why it is commonly referred to as the human brain. The prefrontal cortex deals with reason and analysis along with handling the emotions that arise from other areas of the brain.
Without the prefrontal cortex, the mammalian brain would make us act on impulse at all times. The prefrontal cortex is in charge of controlling these impulses and the behaviour they may elicit. Thus, these two areas of the brain have to work together constantly to guide our actions and decisions.
Key lesson two: Chemicals and emotions
The chemicals present in our brain perform the difficult task of regulating our mood. The brain itself has to produce these chemicals in just the right amounts to mix into the perfect blend. What is even more tricky is that this blend requirement changes daily, sometimes even multiple times a day. Just consider the rollercoaster of emotions we sometimes have to deal with in our lives. Our brain is the one that has to process all the chemicals and the amounts of each needed to experience those emotions. These chemicals are also needed to react to what we see when we scan our environments.
For example, if we encounter something that makes us feel threatened, our brain releases adrenaline and cortisol in response to this threat. These chemicals then help us react to the threat. As much as adrenaline and cortisol are useful in these situations, if they are continuously present in our bodies due to daily stressful situations, they can cause harm. These chemicals have the potential to cause cancer, diabetes and even immune system deficiencies. Then there are three chemicals that regulate reward. These are dopamine, norepinephrine and oxytocin. Dopamine induces pleasure, Norepinephrine elicits interest and oxytocin enables us to bond with others. Each of these chemicals has a part to play in our lives and have done so throughout evolution. They have helped humans not only survive but thrive.
Humans have developed some influence over these chemicals and their composition. This, therefore, means that we can somewhat regulate our emotions. It is what makes us go to work every day even though we might not want to or walk away from the person who angers us even though we want to punch them. It is due to this effect that we can trick our brains by having a positive outlook on any situation. If you regard a situation positively, your brain will release fewer stress hormones and more rewarding chemicals that will keep you motivated.
Key lesson three: How to achieve your goals
We all have goals in life. Some are big, some small but they all require some hard work and willpower to achieve them. Willpower is an important part of anyone’s success. In fact, the famous study conducted by Walter Mischel in the 70s proved it. He left kids alone with marshmallows and told them not to eat them. Some kids followed the instruction and others did not, eating the marshmallow. Those kids that did not eat the marshmallow grew up to be more successful and healthy than the kids with the lower willpower to resist the marshmallows.
People who are successful also tend to handle distractions better and remain focused on what they are working on. No matter what anyone says, the human brain cannot multitask. It can only handle a single task at a time. Thus, when we multitask, we are actually shifting focus between tasks and that actually means it takes up more time and increases the chance of making a mistake. Research has shown that one hour of focused work equals four hours of distraction-filled time and a distraction that takes up just 4.5 seconds increases the number of errors one makes by a factor of three.
Therefore, willpower and focus are both crucial to achieving your goals. In addition, if you really want to stay focused on your goals there are some simple steps to implement. Firstly, you can simply tell your friends about your goals. You will be motivated to work towards achieving them once others know what you are setting out to do. The second thing you can do is don’t set huge long term goals. Try breaking it down into smaller goals that will be easier to achieve presently. This will allow you to stay motivated when you are successful in achieving the smaller goals.
Key lesson four: How the brain regulates our relationships
Did you know that every time we meet someone our brain goes through changes and every interaction thereafter continues to add to these changes? Well, it does and because of this, there are only a certain number of people we can have stable relationships with. When we first encounter someone new the brain sets of a threat reaction. This makes us nervous and want to make a good impression. The more time we spend with the person, the oxytocin our brain releases allowing us to emotionally connect with them and develop trust.
Oxytocin plays an important role in helping us bond with others and certain activities can help trigger it. Laughter, shared memories, hugs and even high fives between team members all help build relationships. Another effective way to enhance trust is to practice active-constructive responding. This entails displaying interest in what people tell you and offering constructive comments. This makes them feel good and builds trust in a relationship.
Building relationships is more than just a social thing. Research has shown that when we work together in a team we achieve better results. Achieving goals as a team brings about a sense of joy for everyone involved and shared joy is vastly greater than that experienced on your own. This is because more oxytocin is produced when there are others involved. Thus, you should always try to collaborate with others when you can. You can ask others for their opinion thereby building trust and always remember to practice constructive criticism – criticize the idea and not the person.
Key lesson five: Improving brain health
Improving your brain health means improving your health overall. Both mental and physical exercise can improve your brain health. Both mental and physical exercise releases a chemical called brain-derived neurotrophic factor. This chemical improves the connections between synapses, helps the brain grow and repairs damaged cells. If you are a person who exercises regularly you are probably familiar with feeling good after your workout. That feeling of increased confidence and reduced anxiety is your brain’s chemicals at work. Even if you hate working out, just take small steps to increase your physical activity.
Ensuring that you eat and drink the right things also improves brain health. Your brain needs to get the correct nutrition to maintain energy levels and your overall wellbeing and productivity. Your brain needs glucose, oxygen, fat and micronutrients. If it does not get these things, confusion and fatigue sets in. So you should aim to follow a healthy diet and try to eliminate processed foods. Stick to natural foods and those proven to be good for the brain. These include berries, apples, cocoa, nuts and seeds.
The other thing you can do to ensure that your brain stays healthy and functions well is to avoid stress. Ensure that you get enough sleep as this helps the brain recover from a long and stressful day. Sleep will improve your mood and cognition enabling you to learn and create whilst you are awake. In contrast, lack of sleep leads to an increase in cortisol in your body and this results in a decreased ability to learn and memory problems. Taking a break whilst awake is also beneficial. Sometimes the brain needs to pause for a moment so that it can return to productivity later. So, if you feel like you need a break, then don’t feel guilty for stepping away from what you are working on for a while. Your brain will thank you for it later.
The key takeaway from Activate Your Brain is:
The brain works in mysterious ways but taking the time to understand some of the basics can be beneficial. Aim to keep your brain functioning optimally by following a healthy diet and exercising regularly. In addition, developing a positive mindset, collaborating with others and keeping stress levels low will also help you get the best out of your brain and help you achieve your goals.
How can I implement the lessons learned in Activate Your Brain:
To ensure that you maintain focus on the task at hand, try to minimize your distractions and avoid multitasking. You will find that by giving tasks your undivided attention, you will be able to finish them faster and with fewer mistakes. The same approach should be taken with your goals. Stay focused and motivated as you work to accomplish them. When your brain rewards you with joy and happiness from achieving them, you will be determined to continue.
