10 YEARS of Intensive Brain Training: My Dramatic Results

00:43:12
https://www.youtube.com/watch?v=KZyT5nrdFxg

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TLDRThis video, sponsored by Squarespace, delves into brain training, exploring its appeal and critically examining its effectiveness. The narrator discusses various brain training methods like meditation, working memory exercises, ambidexterity training, and personal experiences with tools such as dual n-back training and custom brain training programs. Despite skepticism about the effectiveness of brain training due to limited scientific backing, the narrator shares a personal journey of 15-20 years of brain training, claiming positive impacts on problem-solving skills and lifestyle. The video also features insights from a friend who benefits significantly from meditation. Highlighting the potential of brain plasticity, the narrative suggests that while brain training might not result in immediate or drastic real-world skill improvements, it offers enhancements in creativity, focus, and cognitive clarity. The discussion includes tackling mental blocks through CBT and sees value in perpetual mental challenges like big idea meditation. The video ultimately argues for an integrated approach to brain training, combining focus and creativity practices, enhancing cognitive performance through consistent, diverse activities.

ๅŽ็ฉซ

  • ๐Ÿง  Brain training has potential benefits, but lacks widespread scientific support.
  • ๐Ÿง˜ Meditation can enhance focus and reduce stress, depending on the individual.
  • ๐Ÿ”‘ Working memory is linked to improved cognitive processes and focus.
  • ๐Ÿ”„ Neuroplasticity allows for structural changes in the brain through training.
  • ๐Ÿ‘ Ambidexterity training has mixed results on creativity and performance.
  • ๐Ÿ” CBT aids in observing and restructuring thought patterns.
  • ๐Ÿ“ˆ Incremental brain training improvements can impact lifestyle and problem-solving.
  • ๐ŸŽฏ Focus training is crucial for enhancing cognitive performance.
  • ๐ŸŽต Non-directive meditation can foster creative thinking and idea generation.
  • ๐Ÿ‹๏ธ Skills training can improve working memory and cognitive abilities.

ใ‚ฟใ‚คใƒ ใƒฉใ‚คใƒณ

  • 00:00:00 - 00:05:00

    The video introduces the concept of brain training, exploring its potential benefits on wit, memory, charm, problem-solving skills, and overall cognitive enhancement. However, it also notes skepticism due to the lack of scientific backing for many brain training tools, suggesting that improvement is often limited to task-specific performance rather than general cognitive abilities.

  • 00:05:00 - 00:10:00

    The speaker argues against the common narrative about brain training, comparing it to physical training which is well-studied and often rigorous. They suggest that brain training requires more dedication and focus similar to physical training for significant cognitive changes, citing personal experience with various techniques over 15-20 years. The speaker plans to share personal insights and experiences.

  • 00:10:00 - 00:15:00

    The speaker describes their academic journey into psychology and further into brain training techniques such as cognitive behavioral therapy (CBT). CBT helped the speaker manage personal phobias and improve performance by changing thought patterns. The mention of ambidexterity training and brain plasticity highlights an ongoing exploration of methods to enhance cognitive performance.

  • 00:15:00 - 00:20:00

    In this segment, the speaker discusses learning about brain plasticity and attempts at ambidexterity training to enhance corpus callosum function, which may improve creativity. Although the training has not had significant effects, the speaker continues experimenting, linking brain plasticity with potential cognitive performance improvements.

  • 00:20:00 - 00:25:00

    The speaker explores working memory, explaining its role in storing and manipulating information as we navigate our environment. Through various exercises, working memory can be improved, potentially enhancing cognitive abilities across multiple areas. However, traditional methods like dual n-back show limited real-world transfer; whatโ€™s needed are multi-sensory approaches.

  • 00:25:00 - 00:30:00

    While discussing methods to enhance working memory, focus emerges as a key underpinning trait. Meditation is highlighted as an effective way to increase focus, with anecdotes of individuals finding enhanced clarity and reduced stress, illustrating how focus training can augment cognitive abilities and contribute to better mental performance.

  • 00:30:00 - 00:35:00

    The narrative shifts to the speaker's personal experiments with various forms of meditation and big idea thinking. These practices have led to considerable personal developments and creativity, though traditional meditation's effects were limited. They emphasize a tailored approach to brain training, utilizing methods that work best for the individual.

  • 00:35:00 - 00:43:12

    The speaker summarizes their brain training journey, recommending practical approaches like CBT for thinking improvements and movement training for enhancing working memory. The discussion concludes with a note on the potential and limitations of nootropics, suggesting a careful, personalized approach to brain training and cognitive enhancements.

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ใƒžใ‚คใƒณใƒ‰ใƒžใƒƒใƒ—

Mind Map

ใ‚ˆใใ‚ใ‚‹่ณชๅ•

  • What is the main topic of the video?

    The video discusses brain training, its effectiveness, and personal experiences with different brain training methods.

  • Who sponsors the video?

    The video is sponsored by Squarespace.

  • What is the narrator's stance on brain training?

    The narrator believes brain training can be effective based on personal experience, though it's often criticized for lack of evidence.

  • What methods of brain training are discussed?

    Methods discussed include ambidexterity training, meditation, CBT, working memory training, and physical skills training.

  • Has brain training affected the narrator's life?

    Yes, the narrator claims that brain training has significantly impacted their life, improving problem-solving and performance.

  • What is CBT and how has it helped the narrator?

    CBT, or cognitive behavioral therapy, is used to observe and change negative thought patterns. The narrator used it to overcome a personal phobia.

  • What was learned about the corpus callosum in brain training?

    A thicker corpus callosum, observed in people like Einstein, may aid in creativity and integrating different brain functions.

  • What does the narrator experiment with for brain training?

    The narrator experiments with various brain training methods and even created personal brain training tools.

  • Is meditation considered effective by the narrator?

    Meditation's effectiveness is mixed for the narrator; however, a friend's experience suggests substantial benefits.

  • What is the potential value of brain training mentioned in the video?

    Brain training has the potential to improve cognitive abilities, enhance creativity, focus, and problem-solving skills.

ใƒ“ใƒ‡ใ‚ชใ‚’ใ‚‚ใฃใจ่ฆ‹ใ‚‹

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ใ‚ชใƒผใƒˆใ‚นใ‚ฏใƒญใƒผใƒซ:
  • 00:00:00
    this video is proudly sponsored by
  • 00:00:02
    Squarespace to many people the idea the
  • 00:00:04
    premise of brain training is inherently
  • 00:00:07
    highly appealing theoretically by
  • 00:00:08
    exercising your brain you could become
  • 00:00:10
    witty in conversation you could remember
  • 00:00:11
    more details you could become more
  • 00:00:13
    charming and charismatic you could solve
  • 00:00:16
    problems and come up with amazing ideas
  • 00:00:17
    to take your career to the next level
  • 00:00:19
    and maybe even Advance mankind this is
  • 00:00:22
    why films like Limitless are so popular
  • 00:00:24
    and it's something that all of us I
  • 00:00:26
    think have some interest in at least but
  • 00:00:29
    compared with training the body training
  • 00:00:30
    the brain gets a lot less attention and
  • 00:00:33
    part of the issue here is the narrative
  • 00:00:36
    surrounding brain training because
  • 00:00:37
    unfortunately it's not highly positive
  • 00:00:39
    see most studies find that brain
  • 00:00:41
    training doesn't really train your brain
  • 00:00:43
    doesn't really provide that much useful
  • 00:00:45
    transfer to the real world many of these
  • 00:00:47
    brain training tools that sell
  • 00:00:48
    themselves as such they're not backed by
  • 00:00:50
    science and what we often find is that
  • 00:00:52
    all you're really training yourself in
  • 00:00:54
    is that task so by using the brain
  • 00:00:57
    training program you might see yourself
  • 00:00:58
    get better at doing that program but
  • 00:01:00
    that doesn't mean you're necessarily
  • 00:01:01
    going to be better at solving problems
  • 00:01:03
    in the real world or paying attention
  • 00:01:04
    when you're driving but this is where I
  • 00:01:06
    take a little bit of umbrage with a lot
  • 00:01:07
    of the research and a lot of the
  • 00:01:08
    narrative surrounding brain training you
  • 00:01:10
    see unlike exercise and physical
  • 00:01:12
    training we seem to have this idea that
  • 00:01:13
    we should be able to train our brains in
  • 00:01:15
    like 10 minutes a day or less and that
  • 00:01:17
    all we're going to need is some basic
  • 00:01:19
    tools that you can get for free online
  • 00:01:21
    if I write you a really basic training
  • 00:01:22
    program and I said do this for five
  • 00:01:24
    minutes a day and then I studied you in
  • 00:01:25
    a few weeks time and found you hadn't
  • 00:01:27
    made huge gains then I wouldn't just say
  • 00:01:30
    that physical training or weightlifting
  • 00:01:31
    doesn't work and yet this is the kind of
  • 00:01:33
    approach we see taken to brain training
  • 00:01:34
    we know thanks to brain plasticity that
  • 00:01:36
    the brain can be changed and we know
  • 00:01:38
    that there are many things we can do to
  • 00:01:40
    cause functional and structural changes
  • 00:01:42
    within the brain I have been training my
  • 00:01:44
    brain for the last 15 20 years I've been
  • 00:01:47
    doing all sorts of things from
  • 00:01:48
    ambidexterity training to meditation to
  • 00:01:51
    using tools like dual end back and even
  • 00:01:53
    building my own brain training programs
  • 00:01:55
    I've been working out in a manner that
  • 00:01:57
    is designed to also train my brain so in
  • 00:02:00
    all this time and by giving it
  • 00:02:01
    significant Focus I guess the question
  • 00:02:03
    is have I noticed any difference and has
  • 00:02:06
    it impacted my life in any big
  • 00:02:07
    meaningful way and whilst it hasn't
  • 00:02:10
    necessarily gone exactly according to
  • 00:02:11
    plan or as I expected I can definitely
  • 00:02:14
    say that yes training my brain has
  • 00:02:16
    brought about some huge changes to my
  • 00:02:18
    lifestyle the way I approach problems
  • 00:02:19
    the way I perform and I don't think I
  • 00:02:22
    would be here sitting and talking to you
  • 00:02:23
    right now if it hadn't been for some of
  • 00:02:24
    the brain training practices that I've
  • 00:02:26
    been engaging in so yes brain training
  • 00:02:28
    in my experience at least can be highly
  • 00:02:30
    effective so I'm going to tell you my
  • 00:02:31
    story I'm going to tell you the tools
  • 00:02:33
    and the methods I've used and then you
  • 00:02:35
    can take from that what you will oh and
  • 00:02:37
    we're also going to have a guest
  • 00:02:38
    appearance from a friend of mine Janet
  • 00:02:39
    rajapaxi who goes all the way back to
  • 00:02:41
    University we live together in Halls and
  • 00:02:43
    whereas I've done a lot of brain
  • 00:02:45
    training he's done a lot of meditation
  • 00:02:46
    and I have been able to see the impact
  • 00:02:49
    that's had on him and how it's affected
  • 00:02:51
    him he's gone quite deep with it at
  • 00:02:53
    times he even went on a Meditation
  • 00:02:54
    Retreat a silent Retreat so yeah I'll
  • 00:02:57
    tell you how brain training has affected
  • 00:02:59
    me and a bit about how meditation has
  • 00:03:00
    affected me but he's also gonna have
  • 00:03:02
    some really interesting insights there
  • 00:03:03
    because yeah he's someone who I think
  • 00:03:05
    has really benefited from meditation and
  • 00:03:06
    he's a great example of what it can help
  • 00:03:08
    you achieve you can do shots in your
  • 00:03:11
    face as well yes
  • 00:03:16
    so I guess it all began when I started
  • 00:03:17
    doing my a levels and I decided to take
  • 00:03:18
    psychology and then I took this one step
  • 00:03:20
    further when I went to University and
  • 00:03:21
    decided to make psychology my
  • 00:03:23
    undergraduate degree so I was already
  • 00:03:24
    really interested in physical
  • 00:03:25
    performance I told people I wanted to be
  • 00:03:27
    a stunt man what I really wanted to be
  • 00:03:28
    was a superhero I worked out I'd won
  • 00:03:31
    team bodybuilder of the month on
  • 00:03:32
    bodybuilding.com and I was doing martial
  • 00:03:34
    arts and all sorts of other things but I
  • 00:03:37
    knew that I really wanted to train my
  • 00:03:38
    brain as well as my body and that's why
  • 00:03:40
    I took psychology so I could learn how
  • 00:03:42
    to tap into the potential of the brain
  • 00:03:44
    you know just a normal way to choose
  • 00:03:46
    your career options perhaps it shouldn't
  • 00:03:48
    come as a huge surprise but what I
  • 00:03:49
    learned when I started Psychology was
  • 00:03:50
    that most of the curriculum was not
  • 00:03:52
    geared towards becoming Batman who'd
  • 00:03:54
    have thought but there were some things
  • 00:03:55
    I learned that I was then able to
  • 00:03:57
    extrapolate and build from they served
  • 00:03:58
    as great launching off points where I
  • 00:04:00
    could then do my own research and get
  • 00:04:02
    some results one of the first things
  • 00:04:03
    that I started using and had real impact
  • 00:04:06
    on my lifestyle was something called CBT
  • 00:04:08
    cognitive behavioral therapy this isn't
  • 00:04:10
    a form of brain training rather it's a
  • 00:04:12
    psychotherapeutic tool that's used in
  • 00:04:14
    Clinical Psychology to treat a range of
  • 00:04:16
    conditions ranging from phobias to
  • 00:04:19
    depression to whatever else it teaches a
  • 00:04:22
    form of metacognition that is thinking
  • 00:04:24
    about thinking it teaches you how to
  • 00:04:27
    observe your own thoughts and negative
  • 00:04:28
    thought patterns in particular and then
  • 00:04:30
    challenge them using cognitive
  • 00:04:31
    restructuring tools like thought
  • 00:04:33
    challenging and hypothesis testing and
  • 00:04:35
    then to replace those negative thoughts
  • 00:04:36
    with positive ones I won't go into it in
  • 00:04:38
    huge detail now because I have made a
  • 00:04:40
    video on this now this has actually
  • 00:04:41
    proved instrumental for me ever since
  • 00:04:43
    then I've used CBT many times to address
  • 00:04:46
    issues with my own thought and to even
  • 00:04:48
    improve my performance by changing what
  • 00:04:49
    I'm focusing on and how it's affecting
  • 00:04:51
    me for example it can be very effective
  • 00:04:52
    at improving your adherence to training
  • 00:04:55
    programs and diets but right away I
  • 00:04:57
    actually used it to treat a kind of
  • 00:04:58
    phobia ahead of peeing in public urinals
  • 00:05:01
    at least do you find it awkward being in
  • 00:05:02
    public urinals not because I was shy of
  • 00:05:05
    you know what was down there but because
  • 00:05:07
    I thought that if I couldn't urinate in
  • 00:05:09
    the public urinals people would think I
  • 00:05:10
    was just hanging out in there and I was
  • 00:05:11
    a weirdo so I'd get all worked up and
  • 00:05:13
    that'll prevent me from being able to
  • 00:05:14
    urinate but then I use CBT techniques in
  • 00:05:17
    order to teach myself to get over this
  • 00:05:19
    and once I learned CBT I did I treated
  • 00:05:22
    this phobia of my own in less than a
  • 00:05:24
    week so yeah CBT was extremely
  • 00:05:27
    beneficial for me and it has been going
  • 00:05:28
    forwards and just the mindfulness that
  • 00:05:30
    comes with that of knowing your own
  • 00:05:31
    thoughts recognizing them thinking how
  • 00:05:33
    are these affecting me and how could
  • 00:05:34
    this be better but this was just
  • 00:05:36
    scratching the surface of what you can
  • 00:05:38
    do with brain training and some of the
  • 00:05:39
    alternative techniques you can use to
  • 00:05:41
    enhance your cognitive performance what
  • 00:05:42
    I'd learned about next was really far
  • 00:05:45
    more profound so what I learned about
  • 00:05:47
    next psychology that I found very
  • 00:05:48
    interesting was actually two things that
  • 00:05:50
    go nicely hand in hand firstly I learned
  • 00:05:52
    about brain plasticity neuroplasticity
  • 00:05:54
    the way the brain can reform itself
  • 00:05:55
    build new neurons and new connections
  • 00:05:57
    but this was very interesting to me of
  • 00:05:59
    course and so was the corpus callosum
  • 00:06:02
    the bundle of neurons that cross between
  • 00:06:04
    the two hemispheres and connect the left
  • 00:06:06
    and right sides of your brain this was
  • 00:06:08
    really interesting because of course it
  • 00:06:09
    needs to convey a huge amount of
  • 00:06:10
    information from the left side of the
  • 00:06:12
    brain to the right side of the brain and
  • 00:06:13
    this of course contributes hugely to
  • 00:06:14
    Global connectivity the things like
  • 00:06:16
    creativity Etc and unexpectedly we know
  • 00:06:18
    that Einstein had a much thicker corpus
  • 00:06:20
    callosum which some people have
  • 00:06:21
    postulated might have helped to explain
  • 00:06:24
    his ability to visualize these Concepts
  • 00:06:26
    and then understand them in terms of
  • 00:06:28
    mathematics by combining different brain
  • 00:06:30
    areas and using them together so to me
  • 00:06:32
    thickening the corpus callosum via brain
  • 00:06:35
    plasticity was a no-brainer no pun
  • 00:06:37
    intended and so the logical next step
  • 00:06:40
    for me was to train ambidexterity so for
  • 00:06:42
    a long time I was writing with my left
  • 00:06:43
    hand practicing other things with my
  • 00:06:45
    left hand and this has brought mixed
  • 00:06:47
    results today I do have slightly better
  • 00:06:49
    left-handed writing than most people not
  • 00:06:52
    that that has a huge benefit on my
  • 00:06:53
    lifestyle and I'm already a very
  • 00:06:55
    creative person and I'm good at creative
  • 00:06:57
    problem solving I don't know whether the
  • 00:06:59
    ambidexterity training has enhanced that
  • 00:07:01
    at all I would say possibly maybe a
  • 00:07:03
    little bit
  • 00:07:04
    but yeah I didn't stick with it as
  • 00:07:06
    religiously over a huge amount of time
  • 00:07:08
    as I would have liked or something I've
  • 00:07:09
    done in fits and spurts and I can't say
  • 00:07:11
    I've drastically noticed any huge
  • 00:07:13
    changes so yeah I would say the
  • 00:07:15
    ambidextility training is certainly
  • 00:07:16
    something interesting to experiment with
  • 00:07:18
    but it wasn't one that had a massive
  • 00:07:20
    impact on my lifestyle and there is also
  • 00:07:22
    the issue of transferability again here
  • 00:07:25
    because after all there are plenty of
  • 00:07:26
    activities that involve both hands and
  • 00:07:29
    dexterity in the non-dominant hands such
  • 00:07:31
    as playing a guitar and we don't
  • 00:07:33
    suddenly see that everyone who plays a
  • 00:07:34
    guitar is extremely creative and you
  • 00:07:36
    know coming up with the next theory of
  • 00:07:38
    relativity it's something that I'm
  • 00:07:39
    continuing to research and experiment
  • 00:07:41
    with definitely worth trying not
  • 00:07:43
    necessarily groundbreaking
  • 00:07:47
    and it was also about this time that I
  • 00:07:48
    learned about what's definitely the Big
  • 00:07:50
    Kahuna when it comes to brain training
  • 00:07:52
    and cognitive performance that being
  • 00:07:54
    working memory the way we learned about
  • 00:07:56
    this in Psychology both in sick form and
  • 00:07:59
    at University was as this store for your
  • 00:08:02
    memory your most short-term memory that
  • 00:08:05
    worked kind of like RAM does on a
  • 00:08:08
    computer so use it to store information
  • 00:08:09
    that you're manipulating and working
  • 00:08:11
    with the obvious example being if
  • 00:08:12
    someone tells your phone number and you
  • 00:08:14
    go to write it down use your working
  • 00:08:15
    memory to store that number whilst you
  • 00:08:17
    go to get to pen you also use working
  • 00:08:18
    memory to store numbers that you're
  • 00:08:20
    carrying over when you're performing a
  • 00:08:22
    long multiplication in your head for
  • 00:08:23
    example you can increase this capacity
  • 00:08:26
    through training it seems According to
  • 00:08:28
    some of the studies from a minimum of
  • 00:08:30
    about five to a maximum of about nine
  • 00:08:32
    and by doing this of course it could
  • 00:08:34
    potentially increase your computational
  • 00:08:36
    abilities now I was actually quite down
  • 00:08:38
    on this originally I thought in what way
  • 00:08:40
    and again this is talking practically
  • 00:08:42
    about brain training in what way is
  • 00:08:44
    remembering a couple of numbers going to
  • 00:08:46
    drastically impact lifestyle like
  • 00:08:48
    there's a calculator for most
  • 00:08:49
    calculations and how often do I really
  • 00:08:51
    need to write down a phone number it's
  • 00:08:53
    just not something I thought would have
  • 00:08:54
    a big impact on my life not that I
  • 00:08:56
    wasn't a little bit interested but I
  • 00:08:57
    couldn't have been more wrong about this
  • 00:08:59
    what I would ultimately find is that
  • 00:09:01
    working memory could be the key to
  • 00:09:02
    unlocking absolutely huge gains in terms
  • 00:09:05
    of cognitive performance and where we
  • 00:09:07
    see this most I think is in visual
  • 00:09:10
    attention and sports Vision so
  • 00:09:12
    essentially when you're looking around
  • 00:09:14
    the world around you you have a narrow
  • 00:09:16
    Focus you can only pay attention to one
  • 00:09:17
    or two things at a time and then you
  • 00:09:20
    have to stitch these together in your
  • 00:09:21
    brain to create an idea of where you are
  • 00:09:23
    to create a cohesive vision of what's
  • 00:09:26
    around you so most of what you're seeing
  • 00:09:28
    isn't really out there it's actually in
  • 00:09:30
    your head it's the construct that you've
  • 00:09:32
    created based on not only what you're
  • 00:09:34
    seeing the snapshots that you've darted
  • 00:09:36
    your eyes around to quickly gather as
  • 00:09:37
    much information as possible but also
  • 00:09:39
    based on things like schemas and ideas
  • 00:09:42
    of what things look like memories and
  • 00:09:44
    assumptions and you use these to this
  • 00:09:46
    kind of Patchwork idea of what's going
  • 00:09:48
    on and that's what you use to navigate
  • 00:09:50
    and the same goes for sounds and even
  • 00:09:52
    your body parts in space you can only
  • 00:09:54
    focus on so much so you have to stitch
  • 00:09:56
    together this fabricated reality that we
  • 00:09:58
    live in and this is powered by your
  • 00:10:01
    working memory you use your working
  • 00:10:02
    memory to hold that information to glue
  • 00:10:03
    it together and to understand what's
  • 00:10:05
    around you so the greater your working
  • 00:10:07
    memory the more accurate information can
  • 00:10:09
    bring in from the world around you and
  • 00:10:10
    used to stitch together in order to come
  • 00:10:12
    up with a more cohesive and accurate
  • 00:10:14
    picture this can actually increase your
  • 00:10:15
    vision that's why it's called visual
  • 00:10:16
    attention if you can see more things and
  • 00:10:18
    store that information then you're
  • 00:10:20
    actually more aware than someone who can
  • 00:10:22
    see things but immediately forgets them
  • 00:10:24
    or replaces them with you know made-up
  • 00:10:26
    information so what we actually see is
  • 00:10:27
    that by training and enhancing your
  • 00:10:28
    working memory you can increase your
  • 00:10:30
    whole experience of the world around you
  • 00:10:32
    your subjective experience can become
  • 00:10:33
    higher resolution you can gain more
  • 00:10:36
    insight and this will also even bleed
  • 00:10:38
    everyone into things like creativity and
  • 00:10:39
    memory you're alertness in a
  • 00:10:41
    conversation because you can track what
  • 00:10:42
    people are saying more you can store the
  • 00:10:44
    information in your head more easily
  • 00:10:45
    think about what you're going to say
  • 00:10:46
    next this is huge it can change
  • 00:10:48
    everything just boosting your working
  • 00:10:49
    memory in this more real world way so
  • 00:10:52
    one of the biggest ways that we train
  • 00:10:53
    working memories with something called
  • 00:10:54
    Jill and back training that's just a
  • 00:10:56
    test that requires you to store the
  • 00:10:57
    position and value of different numbers
  • 00:10:59
    and then add to them over time the
  • 00:11:01
    amount that you're storing in your brain
  • 00:11:03
    and what we've seen though is that the
  • 00:11:04
    transfer from this to real world
  • 00:11:05
    activities is really quite limited there
  • 00:11:08
    are mixed studies some suggesting that
  • 00:11:10
    it can be useful some suggesting that it
  • 00:11:11
    can't some suggesting that we need to be
  • 00:11:13
    able to get to really really high levels
  • 00:11:15
    before we see transfer to real world
  • 00:11:17
    activities but the issue here again is
  • 00:11:19
    specificity and if you're interested in
  • 00:11:21
    functional training if you watch this
  • 00:11:23
    Channel at all then you'll know what
  • 00:11:24
    specificity is it means choosing an
  • 00:11:26
    exercise that perfectly matches what it
  • 00:11:28
    is you're going to do so if you want to
  • 00:11:29
    jump higher then box jumps are perfect
  • 00:11:31
    because they're highly specified to that
  • 00:11:33
    activity you're emulating the activity
  • 00:11:34
    you want to utilize you're jumping so if
  • 00:11:37
    we want to train our working memory in a
  • 00:11:38
    way that's going to enhance our ability
  • 00:11:40
    to move through the world then just
  • 00:11:41
    storing numbers in our head isn't really
  • 00:11:43
    going to necessarily do that in the most
  • 00:11:45
    optimal way we want to train our working
  • 00:11:47
    memory in a multimodal multi-sensory
  • 00:11:49
    manner in order to train those specific
  • 00:11:51
    skills who can then transfer to sports
  • 00:11:53
    Etc
  • 00:11:54
    fortunately there are tools we can use
  • 00:11:56
    to do this as I discovered with my
  • 00:11:58
    research and I was even lucky enough to
  • 00:12:00
    try out something that was exclusively
  • 00:12:02
    normally available to high-level
  • 00:12:04
    athletes a military personnel
  • 00:12:07
    these are basically tasks that challenge
  • 00:12:09
    you to follow objects as they move
  • 00:12:11
    around a screen in three dimensions and
  • 00:12:13
    to retain that information where they
  • 00:12:14
    are and predict where they're going to
  • 00:12:15
    be Etc this of course is training a
  • 00:12:17
    working memory the ability to store that
  • 00:12:19
    information and divide your attention
  • 00:12:20
    but at the same time it's doing it in
  • 00:12:22
    that multi-sensory visual Manner and you
  • 00:12:24
    can take this to the next level by using
  • 00:12:27
    it in virtual reality where you actually
  • 00:12:28
    submerging that 3D world and you can
  • 00:12:30
    train your brain in a far more exciting
  • 00:12:32
    and visceral manner I came across a
  • 00:12:35
    brain training tool like this called
  • 00:12:37
    react and this is available on the
  • 00:12:39
    Oculus store I tried it out really early
  • 00:12:41
    on when I saw it because I knew it was
  • 00:12:42
    exactly up my street from the research
  • 00:12:44
    I'd done and I started training with it
  • 00:12:45
    on a fairly regular basis I also wrote a
  • 00:12:48
    review of it on my website and this led
  • 00:12:49
    to the developers getting in touch with
  • 00:12:51
    me and saying that they'd like to invite
  • 00:12:53
    me to use their far more premium option
  • 00:12:55
    and that was newer trainer and it had a
  • 00:12:57
    similar premise it would fire objects at
  • 00:13:00
    you and you'd have to react to which
  • 00:13:01
    kind of object they were remember where
  • 00:13:02
    they were in space and back them back
  • 00:13:04
    towards specific places and I found this
  • 00:13:06
    really useful I'd change with it for a
  • 00:13:08
    while very excited to be using something
  • 00:13:09
    that you know normally wouldn't be
  • 00:13:10
    accessible to the public and to give it
  • 00:13:12
    a proper shot so I trained with it for
  • 00:13:14
    several months and obviously as well
  • 00:13:16
    this had the benefit of being a lot more
  • 00:13:17
    fun than dual end back because it's
  • 00:13:18
    essentially like playing a computer game
  • 00:13:20
    that said I also did find that it was
  • 00:13:22
    somewhat Limited in scope because it was
  • 00:13:25
    designed for arthrace and for military
  • 00:13:26
    personnel which again isn't what I do
  • 00:13:29
    for a living so it didn't have a massive
  • 00:13:30
    transfer to me you know it's not going
  • 00:13:31
    to impact on my writing or my
  • 00:13:33
    presentation skills or even really my
  • 00:13:36
    training to a huge degree I didn't
  • 00:13:37
    notice it improved my verbal fluency for
  • 00:13:39
    example and I didn't get to the point if
  • 00:13:41
    I'm honest where I noticed objects
  • 00:13:43
    moving in slower motion which is one of
  • 00:13:45
    the premises one of the things that they
  • 00:13:47
    claimed could eventually happen if you
  • 00:13:48
    trained with it long enough certainly
  • 00:13:49
    didn't transfer to then better scores on
  • 00:13:52
    the Dual end back test which would have
  • 00:13:53
    been really interesting if it had so I
  • 00:13:55
    actually decided to make my own brain
  • 00:13:57
    training program to Target working
  • 00:13:58
    memory called bio mind and you can
  • 00:14:00
    download that for free from the website
  • 00:14:02
    it's pay what you like you will have to
  • 00:14:03
    put in your details because I couldn't
  • 00:14:04
    find a way to get that to work without
  • 00:14:06
    asking for details but basically you put
  • 00:14:08
    in your information and you can choose
  • 00:14:10
    to pay whatever you want including
  • 00:14:12
    nothing and you'll get a link to
  • 00:14:14
    download biomind here you're flying
  • 00:14:16
    through a 3D space a pseudo 3D space and
  • 00:14:19
    you have to count the number of objects
  • 00:14:20
    you see and react once you see a certain
  • 00:14:22
    number of objects however the challenges
  • 00:14:24
    that you have to react to different
  • 00:14:26
    numbers of different types of object and
  • 00:14:28
    then I'm even going to introduce sounds
  • 00:14:30
    and things so you're working across
  • 00:14:31
    different modalities this is more memory
  • 00:14:34
    based than the more Sports Vision
  • 00:14:36
    focused neurotrainer and other 3D
  • 00:14:38
    tracking tools like it it's supposed to
  • 00:14:40
    be kind of halfway house between the two
  • 00:14:41
    and something fun that you can do
  • 00:14:42
    wherever on the phone because that's the
  • 00:14:44
    other issue with you know virtual
  • 00:14:45
    reality brain training you need space
  • 00:14:47
    and you need time you can't really just
  • 00:14:49
    do it on the toilet and as you guys know
  • 00:14:50
    I like my incidental training I trained
  • 00:14:52
    with my mind and found it fairly
  • 00:14:54
    effective I was improving but then if
  • 00:14:55
    I'm honest I have fallen off the wagon
  • 00:14:57
    with that one and the reason being that
  • 00:14:58
    I've switched to iOS and I'm learning to
  • 00:15:01
    Port it to iOS but at the moment it's
  • 00:15:03
    only available on Android or PC or I'm
  • 00:15:05
    also about to offer it on Mac it wasn't
  • 00:15:08
    as beneficial as what I'm about to
  • 00:15:10
    discuss which was the biggest Game
  • 00:15:13
    Changer in terms of my working memory
  • 00:15:15
    but we'll get to that in a moment
  • 00:15:17
    because first I want to talk about one
  • 00:15:18
    of the underlying principles of working
  • 00:15:20
    memory that being Focus if you can train
  • 00:15:22
    your focus sufficiently then you can
  • 00:15:24
    immediately massively upgrade your
  • 00:15:26
    working memory and many other aspects of
  • 00:15:28
    your performance this is the underlying
  • 00:15:29
    trait if we were to use my at NSP
  • 00:15:31
    hierarchy system that powers so many
  • 00:15:35
    other brain functions if we think that
  • 00:15:37
    working memory is a truly potent
  • 00:15:40
    aspect of cognitive performance then
  • 00:15:43
    perhaps focus is the true underlying
  • 00:15:46
    trait the true Global trait that powers
  • 00:15:48
    everything
  • 00:15:52
    so there are some theories as to how
  • 00:15:54
    working memory works and again I've made
  • 00:15:56
    a whole video on this delving into the
  • 00:15:58
    kind of underlying mechanics of working
  • 00:15:59
    memory in more detail however one of the
  • 00:16:02
    biggest theories and something that
  • 00:16:04
    makes a lot of sense to me is the notion
  • 00:16:06
    that working memory is effectively
  • 00:16:07
    tantamount to focus in other words your
  • 00:16:10
    ability to store information in your
  • 00:16:12
    brain and to keep it there is powered by
  • 00:16:14
    your ability to focus on that
  • 00:16:15
    information as long as you're focusing
  • 00:16:18
    on that qualia on that you know subject
  • 00:16:21
    that idea that number whatever it is you
  • 00:16:23
    can keep it active in your brain and not
  • 00:16:24
    forget it you can then manipulate it if
  • 00:16:27
    your focus is divided if it's getting
  • 00:16:29
    around you will forget that information
  • 00:16:30
    and you won't be able to manipulate it
  • 00:16:31
    in the same way so by training Focus we
  • 00:16:34
    can theoretically not only focus on our
  • 00:16:35
    work better and get all the benefits
  • 00:16:36
    that come from Focus but actually
  • 00:16:38
    increase our cognitive processing skill
  • 00:16:40
    by being able to manipulate more
  • 00:16:42
    information at once so perhaps this is
  • 00:16:44
    what we should really be focusing on no
  • 00:16:45
    pun intended if you want to boost our
  • 00:16:47
    working memory so how do we focus on
  • 00:16:49
    Focus well the most powerful method is
  • 00:16:52
    through meditation through meditation we
  • 00:16:54
    can train our brain to focus to quiet
  • 00:16:57
    itself to do essentially what we want it
  • 00:16:59
    to do so so far I've been making some
  • 00:17:00
    sweeping statements perhaps in this
  • 00:17:02
    video I'm telling you that working
  • 00:17:03
    memory is focused and I'm telling you
  • 00:17:05
    that meditation is essentially
  • 00:17:07
    boils down to focus as well and these
  • 00:17:10
    might seem like left field ideas but if
  • 00:17:12
    you watch again I've got a video on
  • 00:17:13
    meditation if you watch these videos you
  • 00:17:15
    can see how I've reached this point in
  • 00:17:16
    my thinking but suffice to say that when
  • 00:17:18
    you're quieting your mind what you're
  • 00:17:19
    actually doing is just focusing it so
  • 00:17:21
    that it doesn't drift and wonder and you
  • 00:17:23
    don't have these distracting thoughts
  • 00:17:24
    instead what you're doing is you're
  • 00:17:25
    focusing on one point whether it's your
  • 00:17:27
    breath whether it's a point in space a
  • 00:17:29
    visualization or there it's nothing at
  • 00:17:31
    all it's essentially your ability to
  • 00:17:32
    direct your attention wherever you want
  • 00:17:34
    and to avoid distractions and by using
  • 00:17:37
    meditation we can do this in an
  • 00:17:39
    extremely powerful way
  • 00:17:43
    and some anecdotal reports I've read
  • 00:17:45
    talk about things like tasting wine with
  • 00:17:46
    more richness and detail and seeing
  • 00:17:48
    individual raindrops as they walk and
  • 00:17:50
    seeing the particles of smoke that they
  • 00:17:53
    never noticed before unfortunately I
  • 00:17:54
    haven't had the best of experiences with
  • 00:17:56
    meditation I use meditation and body
  • 00:17:58
    scan meditation in particular as a way
  • 00:18:00
    to relax I use it prior to workout
  • 00:18:02
    sometimes to increase my man muscle
  • 00:18:04
    connection and I talk about that in this
  • 00:18:05
    super functional training program both
  • 00:18:07
    types and I've attempted to use it you
  • 00:18:09
    know in this manner over and over but I
  • 00:18:11
    haven't really had huge amounts of
  • 00:18:13
    success with it and again there's issues
  • 00:18:15
    with adherence here but also even when I
  • 00:18:17
    have been strict with it I haven't
  • 00:18:18
    noticed huge benefits if I'm completely
  • 00:18:21
    honest it's always led to me seeing
  • 00:18:23
    people talking about how meditation
  • 00:18:24
    changed their life and if I'm honest
  • 00:18:26
    being a little bit skeptical like I mean
  • 00:18:28
    are you really all that different than
  • 00:18:29
    before you started this is why I wanted
  • 00:18:32
    to bring my friend Yannick on the show
  • 00:18:34
    because I've known him for an extremely
  • 00:18:35
    long time he's one of my best friends we
  • 00:18:37
    went to University together we lived
  • 00:18:38
    together you know I've known pretty darn
  • 00:18:40
    well and in the time that I've known him
  • 00:18:42
    I've seen a change in him and I think
  • 00:18:44
    meditation was a big part of that he is
  • 00:18:46
    interested in self-development and
  • 00:18:47
    self-improvement just like I am but I
  • 00:18:49
    think that the meditation had a big
  • 00:18:51
    impact and in particular when he went
  • 00:18:52
    away on his Meditation Retreat his
  • 00:18:54
    silent retreat I do think he came back
  • 00:18:56
    and seemed calmer and I guess that comes
  • 00:18:58
    from Focus the ability to block out
  • 00:19:00
    distractions or even anxious thoughts
  • 00:19:01
    and this is what he described as well so
  • 00:19:03
    yeah I I thought that was interesting
  • 00:19:05
    because he's someone who I've seen
  • 00:19:06
    tangible benefits from the meditation
  • 00:19:08
    he's uh you know he's an advert for it
  • 00:19:10
    so I thought I'd bring him on and ask
  • 00:19:11
    him some questions and here he is
  • 00:19:14
    well I found that meditation has given
  • 00:19:17
    me sort of a breathing space in the
  • 00:19:19
    world
  • 00:19:20
    um and allowed me to
  • 00:19:22
    to sort of see things more clearly I
  • 00:19:25
    feel
  • 00:19:26
    stress
  • 00:19:28
    as less of an impact on me we've known
  • 00:19:31
    each other for a long time I would say
  • 00:19:32
    that I've noticed that in you which is a
  • 00:19:35
    unique position because you hear and see
  • 00:19:37
    so many people advocating for meditation
  • 00:19:39
    but then you're like you're just the
  • 00:19:41
    normal dude like what what what's so
  • 00:19:44
    good about it you know it's not like
  • 00:19:45
    Fitness we can see someone's buttload of
  • 00:19:46
    muscle however however with you I would
  • 00:19:48
    say it's not necessarily something I can
  • 00:19:50
    easily verbalize but you do seem more
  • 00:19:52
    confident
  • 00:19:53
    Etc and Karma I would say I can I can
  • 00:19:55
    acknowledge that having
  • 00:19:57
    um seeing how long would you say it took
  • 00:20:00
    for those sorts of benefits to
  • 00:20:01
    materialize
  • 00:20:04
    it's it's
  • 00:20:05
    interesting I think you certainly notice
  • 00:20:08
    the benefits internally for the rest of
  • 00:20:10
    the world might see it
  • 00:20:12
    um it you can pretty much from one
  • 00:20:16
    session
  • 00:20:17
    you can actually start feeling better
  • 00:20:19
    off the back of it but just like weight
  • 00:20:21
    training or exercise it takes a while
  • 00:20:23
    and consistency
  • 00:20:25
    the benefits to come through and
  • 00:20:27
    certainly to start feeling them on a
  • 00:20:29
    more everyday level yeah
  • 00:20:31
    um
  • 00:20:33
    for me personally I'd say it took me
  • 00:20:36
    about
  • 00:20:38
    six weeks of sort of consistent daily
  • 00:20:41
    attempts of meditation and I use the
  • 00:20:44
    word attempts because I know it's not
  • 00:20:46
    easy and I was a I was the kind of
  • 00:20:48
    person that would sit down
  • 00:20:49
    and be distracted within three four
  • 00:20:52
    seconds my mind was just shooting all
  • 00:20:54
    over the place and thoughts were going
  • 00:20:55
    everywhere but if you just keep coming
  • 00:20:57
    back to it
  • 00:20:59
    um you start realizing how much more
  • 00:21:01
    easily you can settle into it and
  • 00:21:04
    it brought
  • 00:21:05
    greater focus in my life I'm able to
  • 00:21:08
    focus on things a bit better with
  • 00:21:10
    without tuning into the distractions
  • 00:21:13
    around me
  • 00:21:14
    uh it's left me feeling a lot calmer as
  • 00:21:17
    a result and certainly meditation comes
  • 00:21:21
    in so many different forms or so many
  • 00:21:23
    ways you can attempt it
  • 00:21:25
    um it's not just about focusing on the
  • 00:21:27
    breath you can do things like gratitude
  • 00:21:28
    meditation you can do things like body
  • 00:21:29
    scans and all these things bring a form
  • 00:21:33
    of Greater awareness
  • 00:21:35
    and fundamentally we can have sort of a
  • 00:21:37
    greater awareness of ourselves
  • 00:21:39
    that we can probably operate better in
  • 00:21:41
    the world
  • 00:21:42
    would you say there's been any benefits
  • 00:21:43
    in terms of maybe your memory or your
  • 00:21:46
    working memory
  • 00:21:47
    um your ability to be creative or to
  • 00:21:49
    juggle information because there are
  • 00:21:51
    some definite parallels between those
  • 00:21:52
    things and be interesting to know
  • 00:21:54
    someone who has experienced success or
  • 00:21:56
    you've seen that transfer
  • 00:21:58
    I'd definitely say
  • 00:22:00
    there has been an improvement in those
  • 00:22:02
    areas
  • 00:22:03
    um I bring it back to the idea of focus
  • 00:22:06
    which then probably is a byproduct means
  • 00:22:08
    I'm unable to to remember things better
  • 00:22:12
    um but I think if you're able to
  • 00:22:15
    work without distraction
  • 00:22:17
    and a lot of other areas and sort of
  • 00:22:19
    come through and start improving as well
  • 00:22:21
    you can delve deeper into when you talk
  • 00:22:24
    about creativity in particular
  • 00:22:26
    I think having this ability to quiet on
  • 00:22:29
    the mind and then see what comes up
  • 00:22:32
    as if all my creative sort of outputs
  • 00:22:35
    much much more and
  • 00:22:36
    as an actor as well that helps now if
  • 00:22:40
    you found that interesting I do have a
  • 00:22:41
    much longer version of that interview
  • 00:22:42
    that discussion over on the patreon page
  • 00:22:45
    if you're one of the Brain Trust tier
  • 00:22:47
    members you'll get access to that so
  • 00:22:49
    yeah check it out there if you like but
  • 00:22:51
    something else interesting that came up
  • 00:22:53
    um in our discussion and something I've
  • 00:22:54
    talked about in the past is the
  • 00:22:56
    difference between focused meditation
  • 00:22:58
    and non-directive meditation so
  • 00:23:01
    non-directive meditation incorporates
  • 00:23:03
    some of the Lesser known forms of
  • 00:23:04
    meditation where the idea is not to
  • 00:23:06
    focus on your breathing or to try and
  • 00:23:07
    quiet your mind but rather to allow it
  • 00:23:09
    to wonder and to just practice kind of
  • 00:23:12
    thinking and this is something that I
  • 00:23:14
    have had experience with and that I Am
  • 00:23:16
    Naturally inclined to do and I have
  • 00:23:18
    developed my own form of this called big
  • 00:23:19
    idea meditation where what I will do is
  • 00:23:22
    I'll set myself a brain Challenge and
  • 00:23:25
    then sit there and just Muse on it for 5
  • 00:23:27
    10 20 minutes or do it on a walk I do
  • 00:23:30
    this with issues that I'm facing or
  • 00:23:32
    problems I want to solve or looking for
  • 00:23:34
    Creative Solutions I come up with video
  • 00:23:36
    ideas I come with book ideas app ideas
  • 00:23:38
    at the same time they also sometimes
  • 00:23:40
    just reflect on like the nature of the
  • 00:23:41
    universe I have thought deeply on you
  • 00:23:44
    know my own Theory of Everything and big
  • 00:23:47
    questions like you know what is the
  • 00:23:49
    uncertainty principle how could we
  • 00:23:50
    describe this mechanistically if you're
  • 00:23:52
    interested I might share some of these
  • 00:23:55
    thoughts
  • 00:23:56
    um they are a bit crazy of course am I
  • 00:23:58
    not necessarily what I believe it's just
  • 00:23:59
    an interesting logic puzzle and I love
  • 00:24:01
    thinking deeply about things like this
  • 00:24:03
    but yeah and then at the other end of
  • 00:24:04
    the spectrum I'll think about far more
  • 00:24:05
    mundane things like I often like to
  • 00:24:07
    think about what I would do if I was
  • 00:24:08
    writing the next issue of Iron Man it
  • 00:24:10
    involves him having a drone which I
  • 00:24:12
    think you know they should have done and
  • 00:24:13
    instead of being inside his bones he'd
  • 00:24:15
    carry his armor as a rucksack I think
  • 00:24:17
    that makes a whole load of sense would
  • 00:24:18
    be really cool
  • 00:24:19
    in other words just a practicing
  • 00:24:21
    thinking it's like I said call this big
  • 00:24:23
    idea meditation and I've been doing it
  • 00:24:25
    in a structured and you know regular
  • 00:24:28
    manner now for years years and years and
  • 00:24:31
    I actually think that this has had the
  • 00:24:33
    biggest and most direct impact on my
  • 00:24:35
    life because it's led to some massive
  • 00:24:38
    breakthroughs it's I think as you
  • 00:24:39
    practice this creative problem solving
  • 00:24:41
    and this daydreaming and this thinking
  • 00:24:42
    you become better at doing it and so as
  • 00:24:45
    a result I've come up with all kinds of
  • 00:24:46
    ideas I've taught myself to program much
  • 00:24:49
    of which was just done in my own head
  • 00:24:50
    from there I've built apps my big hit
  • 00:24:52
    was multi-screen multitasking you know
  • 00:24:55
    back in the day when you couldn't use
  • 00:24:56
    split screen on an Android device I had
  • 00:24:57
    the idea of having one app that
  • 00:24:59
    contained Windows within it and each
  • 00:25:01
    window was essentially mini app so you'd
  • 00:25:03
    be able to manipulate them just as you
  • 00:25:05
    would do on a Windows desktop and then
  • 00:25:06
    you'd be able to browse the web and
  • 00:25:07
    write documents even browse your files
  • 00:25:09
    and the way it got around the limit of
  • 00:25:12
    not being able to multitask was the fact
  • 00:25:13
    that this was actually one app with
  • 00:25:15
    multiple apps within it then you just
  • 00:25:16
    had the ability to manipulate them this
  • 00:25:18
    was before any of these other similar
  • 00:25:21
    apps existed on the market mine was the
  • 00:25:22
    first one and it took off in a big way
  • 00:25:24
    sold over 10 000 copies in the first
  • 00:25:26
    year and for a time being changed my
  • 00:25:28
    life you know I became an app developer
  • 00:25:30
    and it was huge and I remember just the
  • 00:25:32
    excitement of seeing those sales numbers
  • 00:25:34
    go up I was at a party it was incredible
  • 00:25:36
    and I was just so amazed that all this
  • 00:25:38
    had come from just an idea I'd learned
  • 00:25:40
    to program come up with this idea and
  • 00:25:42
    release it on the store once I built it
  • 00:25:44
    and there's so many small challenges
  • 00:25:46
    within that but all of them I solved
  • 00:25:47
    just in my head you know just big idea
  • 00:25:49
    thinking from there it led to writing
  • 00:25:51
    books on programming working for Android
  • 00:25:52
    authority and becoming a tech journalist
  • 00:25:54
    so yeah it's been huge for me this big
  • 00:25:56
    idea of thinking and this channel is
  • 00:25:58
    powered by it I'm not sure if you deep
  • 00:26:00
    in meditation but it certainly could be
  • 00:26:02
    classed as a form of meditation but
  • 00:26:04
    sometimes I would do things like free
  • 00:26:05
    writing and that's as simple as sitting
  • 00:26:07
    down with a black you know black piece
  • 00:26:09
    of paper and a pen and just write it and
  • 00:26:12
    seeing what comes up that to me could be
  • 00:26:15
    a form of meditation I've done things
  • 00:26:17
    like walking meditations that's as
  • 00:26:18
    simple as if you're out in nature in
  • 00:26:20
    particular
  • 00:26:22
    ly which sort of just
  • 00:26:23
    being very focused more intentional at
  • 00:26:26
    each step or observe them around you you
  • 00:26:29
    don't have to be focusing on your breath
  • 00:26:30
    or your body sometimes you can put the
  • 00:26:33
    focus outside as well but sort of being
  • 00:26:35
    intentional with it is the most
  • 00:26:36
    important thing
  • 00:26:37
    so one of the reasons that I think I've
  • 00:26:40
    struggled with things like dual end back
  • 00:26:41
    training and traditional forms of
  • 00:26:43
    meditation is that I do think I have a
  • 00:26:45
    significant cognitive deficit when it
  • 00:26:48
    comes to working memory and elements of
  • 00:26:51
    focus I think I have got ADHD or
  • 00:26:54
    inattentive add at least now I know this
  • 00:26:57
    is a very trendy diagnosis at the moment
  • 00:26:59
    and everybody is saying that they've got
  • 00:27:00
    add and that's understandably garnered
  • 00:27:03
    some skepticism however I do think that
  • 00:27:06
    I might be a genuine case here for
  • 00:27:08
    example I can't lay my table in the
  • 00:27:10
    morning without setting at least one
  • 00:27:11
    thing in the wrong place probably
  • 00:27:13
    multiple like every morning I'll give my
  • 00:27:16
    wife like the kid bowl of cereal or I'll
  • 00:27:18
    give my one-year-old son a cup of coffee
  • 00:27:21
    and just put everything in the wrong
  • 00:27:22
    place and I mean that's weird I mean I
  • 00:27:25
    do it every single morning and I make
  • 00:27:26
    the same mistakes regularly you know
  • 00:27:28
    I'll go around the wrong side of the car
  • 00:27:30
    I turn on the TV I normally sit there
  • 00:27:31
    staring at it for a minute before I work
  • 00:27:33
    out which app I need or where to go
  • 00:27:43
    I'm acting
  • 00:27:45
    so they see the chest table because
  • 00:27:47
    they'll be like what did you just say
  • 00:27:50
    move
  • 00:27:55
    safely leave another Point as she goes
  • 00:27:58
    all the way back to my childhood where I
  • 00:27:59
    was in the you know learning assisted
  • 00:28:01
    classes for time because I was so
  • 00:28:03
    disorganized you know I did well
  • 00:28:05
    academically but I was known as this
  • 00:28:07
    kind of absent-minded kid who forgot all
  • 00:28:10
    this stuff and yeah I think I probably
  • 00:28:12
    have some form of ADD and I'm seeking a
  • 00:28:13
    diagnosis now that's largely held me
  • 00:28:15
    back and I think in many ways it's been
  • 00:28:17
    advantageous but what I've been doing by
  • 00:28:20
    doing big idea meditation and steering
  • 00:28:22
    away from you know focused meditation is
  • 00:28:25
    you know training what I'm already good
  • 00:28:27
    at is like going to the gym and I've got
  • 00:28:29
    you know strong pecs for example whereas
  • 00:28:32
    I don't have very strong glutes doing
  • 00:28:34
    nothing but bench press That's
  • 00:28:36
    essentially what I've been doing I've
  • 00:28:37
    been enhancing and enhancing the thing
  • 00:28:39
    that I'm good at which is creative
  • 00:28:41
    problem solving creative thinking deep
  • 00:28:43
    thinking and not really doing what I
  • 00:28:46
    should be doing which is training my
  • 00:28:47
    focus my ability to be witty and present
  • 00:28:50
    I can be witty in conversation once I
  • 00:28:52
    get deep into it but if someone speaks
  • 00:28:54
    to me in this Street and I'm not
  • 00:28:56
    expecting it takes me a good minute to
  • 00:28:57
    think of a response by which time
  • 00:28:58
    they've usually left so yeah this has
  • 00:29:01
    been the sticking point so I think what
  • 00:29:02
    I really need to do is combine the
  • 00:29:05
    non-directed forms of meditation with
  • 00:29:07
    something more traditional like
  • 00:29:08
    transcendental or CBT and then I'll get
  • 00:29:11
    the best of both worlds and in my
  • 00:29:13
    discussion with Yannick I was actually a
  • 00:29:14
    little bit recorded off camera which is
  • 00:29:16
    annoying but he said how he goes for
  • 00:29:18
    nature walks and things which I also
  • 00:29:19
    highly recommend for Creative problem
  • 00:29:21
    solving but he thinks that his practice
  • 00:29:23
    in more focused forms and meditation
  • 00:29:24
    allow him to then get more from the
  • 00:29:27
    creative and non-directed reputation
  • 00:29:29
    because he has that ability to focus and
  • 00:29:31
    to manipulate that information so I
  • 00:29:34
    think just as in Fitness it's not good
  • 00:29:36
    enough to say you know lift weight in my
  • 00:29:38
    opinion you should be lifting weights
  • 00:29:39
    and doing cardio and doing mobility and
  • 00:29:41
    I think it's the same with brain
  • 00:29:42
    training it's not enough just to train
  • 00:29:43
    Focus you need to train creativity but
  • 00:29:46
    you can't also just focus on the
  • 00:29:47
    creativity so I need to do more for my
  • 00:29:49
    focus and I need to really double down
  • 00:29:51
    on the Dual end back Stuff Etc I've made
  • 00:29:54
    myself another app which is designed to
  • 00:29:55
    train focus in the same way that
  • 00:29:57
    meditation does but in a manner that
  • 00:30:00
    someone like me can cope with better so
  • 00:30:03
    what it essentially does is shows you a
  • 00:30:05
    timer on the screen it counts up in
  • 00:30:06
    seconds and every now and then it misses
  • 00:30:08
    a second so you have to stay focused and
  • 00:30:10
    you have to hit space or tap the screen
  • 00:30:12
    when that happens I'm going to make that
  • 00:30:13
    available to you guys on patreon in the
  • 00:30:16
    lowest tier one dollar you can always
  • 00:30:17
    just sign up and then cancel again at
  • 00:30:19
    the end of the month so it's one dollar
  • 00:30:20
    but much appreciated if you want to try
  • 00:30:23
    it out but there are other ways you
  • 00:30:25
    could do something similar
  • 00:30:28
    but I did also say that there was
  • 00:30:30
    another area that I'd been using that
  • 00:30:32
    had improved my working memory to a huge
  • 00:30:34
    degree more so than any of these other
  • 00:30:36
    things so I think it's time that I talk
  • 00:30:37
    about that and it's actually a bit of a
  • 00:30:39
    surprise to me as well
  • 00:30:43
    so the thing that's made the biggest
  • 00:30:44
    impact to my working memory whether or
  • 00:30:46
    not I've got ADHD it has addressed some
  • 00:30:48
    of those you know scattered brain
  • 00:30:49
    qualities and my family my wife has said
  • 00:30:51
    they've seen an improvement in me in the
  • 00:30:54
    time since I've been doing this more
  • 00:30:55
    is movement training and skills training
  • 00:30:59
    and this is quite surprising to me
  • 00:31:01
    because I know on paper that skills
  • 00:31:03
    training is good for working memory I
  • 00:31:06
    talked about this in my book functional
  • 00:31:07
    training and Beyond and adaptive
  • 00:31:08
    training and in super functional
  • 00:31:10
    training one and two the studies are
  • 00:31:13
    there and if you extrapolate them you
  • 00:31:14
    can see that it has a big impact things
  • 00:31:16
    like balancing on beams balancing and
  • 00:31:17
    trees handstands martial arts all of
  • 00:31:20
    them can boost our working memory and
  • 00:31:22
    the reason for this is partly because it
  • 00:31:23
    utilizes the cerebellum which is also
  • 00:31:25
    used in other important tasks but it's
  • 00:31:27
    also because you actually do need to
  • 00:31:29
    focus on multiple things at once in
  • 00:31:31
    order to perform these skills so for
  • 00:31:33
    example when I'm hand balancing I need
  • 00:31:35
    to focus on the sensation of balance I
  • 00:31:38
    need to feel the balance and find the
  • 00:31:40
    balance and hold it which involves
  • 00:31:41
    Contracting and tensing lots of tiny
  • 00:31:43
    muscles but at the same time I need to
  • 00:31:45
    be focused on my technique I need to
  • 00:31:46
    think about maintaining my balance over
  • 00:31:48
    the right part of my hands spreading my
  • 00:31:50
    fingers having the right distance I need
  • 00:31:52
    to contract the groups and keep my core
  • 00:31:54
    straight all these things at once or I'm
  • 00:31:56
    not going to be able to do a handstand
  • 00:31:57
    properly keeping my legs together not
  • 00:31:58
    letting them just flail around at the
  • 00:32:00
    top there and this requires working
  • 00:32:03
    memory and so it also trains working
  • 00:32:04
    memory in a way that I do find fun and
  • 00:32:06
    engaging and doing martial arts when I'm
  • 00:32:09
    throwing a punch I need to think about
  • 00:32:10
    relaxing the body retracting the hand is
  • 00:32:12
    putting is I throw it out keeping my
  • 00:32:13
    guard up rotating at the hip pushing off
  • 00:32:15
    the foot etc etc etc
  • 00:32:18
    this is working memory in action and
  • 00:32:20
    there are studies that show that a
  • 00:32:21
    greater working memory enhances skill
  • 00:32:22
    acquisition for things like throwing
  • 00:32:24
    hoops and again I knew this on paper I
  • 00:32:26
    knew that this connection existed and I
  • 00:32:28
    believed in it but I didn't think I'd
  • 00:32:29
    feel it because like I say I know that
  • 00:32:31
    dual end back training can improve your
  • 00:32:34
    working memory I know that meditation
  • 00:32:36
    can improve your working memory but none
  • 00:32:37
    of them were effective for me I didn't
  • 00:32:39
    feel them in the everyday you know maybe
  • 00:32:40
    there was some benefit there but it
  • 00:32:41
    wasn't huge but this has been huge and I
  • 00:32:44
    have been training skills as well but
  • 00:32:46
    lately I've been focusing on it much
  • 00:32:47
    more I've been really focusing on the
  • 00:32:49
    calisthenics skills as you guys know
  • 00:32:50
    I've been doing more of the martial arts
  • 00:32:52
    again and focusing on my technique in
  • 00:32:54
    particular and it's also just the way
  • 00:32:55
    I've changed how I'm thinking about it I
  • 00:32:57
    am thinking more about the technique and
  • 00:32:58
    the form you might not see it but I'm
  • 00:33:00
    working on it and that's had tangible
  • 00:33:02
    benefits on my working memory on my
  • 00:33:05
    focus on my ability to manipulate
  • 00:33:07
    information hopefully this continues and
  • 00:33:09
    I'm going to up it but it's great news
  • 00:33:11
    for me because it means that the thing
  • 00:33:12
    that I enjoy doing the thing I was doing
  • 00:33:13
    anyways is also benefiting my brain more
  • 00:33:15
    so than many of the you know more Focus
  • 00:33:18
    just more specifically brain training
  • 00:33:20
    related things and the really exciting
  • 00:33:21
    thing is that this is even actually
  • 00:33:23
    transferred to improvements in my dual
  • 00:33:25
    and back performance and my biomine
  • 00:33:28
    performance oh one other thing worth
  • 00:33:29
    mentioning is that what for me solved
  • 00:33:32
    the issue of lethargy which I think is
  • 00:33:34
    an issue a lot of us have many of us
  • 00:33:37
    feel sluggish and brain foggy a lot of
  • 00:33:40
    the time unfortunately I found an actual
  • 00:33:42
    solution to this it was the training
  • 00:33:44
    throughout the day the modular training
  • 00:33:45
    the incidental training being constantly
  • 00:33:47
    active with multiple micro workouts this
  • 00:33:50
    severely energized my brain and since
  • 00:33:53
    I've been doing this even if I'm tired I
  • 00:33:55
    don't feel sluggish I never feel I've
  • 00:33:58
    got brain fog it's actually been pretty
  • 00:33:59
    transformative for me and yeah tiredness
  • 00:34:02
    as far as it affects cognitive
  • 00:34:04
    performance simply isn't an issue since
  • 00:34:06
    I've been doing this
  • 00:34:11
    so I've been visiting WF house here in
  • 00:34:14
    Leicester and I'm recording the
  • 00:34:16
    audiobook version of my most recent
  • 00:34:18
    print book adaptive training this is a
  • 00:34:21
    long full day session of speaking and
  • 00:34:24
    trying to have good verbal fluency not
  • 00:34:26
    stumble over my words I have to read
  • 00:34:28
    ahead and get my mouth around the words
  • 00:34:30
    and I'm exhausted and I've got a
  • 00:34:32
    headache and it reminds me that things
  • 00:34:34
    like this are also brain training and
  • 00:34:36
    the same goes for whatever you do for a
  • 00:34:38
    living someone who did this for a living
  • 00:34:40
    read this amount of words every single
  • 00:34:42
    day would have fantastic verbal fluency
  • 00:34:45
    and this would be a form of brain
  • 00:34:47
    training for me I write a lot and I used
  • 00:34:50
    to write a huge amount and I program and
  • 00:34:53
    this has had a massive impact on the way
  • 00:34:55
    I think and the way I use my brain so
  • 00:34:57
    you can do brain training and that can
  • 00:34:59
    involve 10 minutes a day of dual end
  • 00:35:01
    back or whatever but what you do for
  • 00:35:04
    your living and your Main Hobbies and
  • 00:35:06
    habits they're going to have a much
  • 00:35:07
    bigger impact on changing your brain for
  • 00:35:10
    example this is why a lot of people are
  • 00:35:11
    now concerned about the amount of time
  • 00:35:12
    we spend Doom scrolling or on Tick Tock
  • 00:35:14
    because they think we're melting our own
  • 00:35:16
    attention spans by getting so used to
  • 00:35:18
    getting these short bursts of
  • 00:35:19
    information for me something that's had
  • 00:35:21
    a huge impact on the way I think is my
  • 00:35:23
    writing writing books yeah and writing
  • 00:35:25
    for this channel but prior to this I was
  • 00:35:27
    a copywriter a freelance copywriter and
  • 00:35:29
    I got paid by the word so the more words
  • 00:35:32
    I could write in a shorter amount of
  • 00:35:33
    time the more I could get paid for doing
  • 00:35:36
    so so the incentive was there to write
  • 00:35:38
    huge amounts of volume and I would do
  • 00:35:40
    this whilst charging a small amount of
  • 00:35:42
    money and that's how I beat the
  • 00:35:43
    competition so I'd write 10 000 words a
  • 00:35:45
    day sometimes 20 000 my record ever was
  • 00:35:49
    35 000 words a day and I did this for
  • 00:35:52
    years years and years writing this much
  • 00:35:54
    every single day as a result I think
  • 00:35:56
    it's transformed the way I think I think
  • 00:35:58
    it's really helped me to manipulate
  • 00:35:59
    ideas and to think deeply on a topic to
  • 00:36:01
    think critically all things I was
  • 00:36:03
    already somewhat prone to doing these
  • 00:36:05
    were all the kind of natural advantages
  • 00:36:07
    I had but then I really doubled down on
  • 00:36:09
    them by practicing like this and I think
  • 00:36:10
    it's one of the reasons that now I can
  • 00:36:12
    work so quickly undoubtedly neuropathy
  • 00:36:14
    has meant that this has caused physical
  • 00:36:16
    changes to my brain and the way I think
  • 00:36:18
    I've talked in the past about studies
  • 00:36:20
    that show how different careers and
  • 00:36:22
    different activities can alter the brain
  • 00:36:24
    areas we use when solving problems how
  • 00:36:26
    certain athletes like wrestlers usually
  • 00:36:28
    more kinesthetic areas of their brain to
  • 00:36:30
    solve 3D rotation problems for example
  • 00:36:32
    as compared with others that might use
  • 00:36:34
    their visual spatial brain areas this is
  • 00:36:37
    also worsened in some ways my sort of
  • 00:36:39
    scatterbrained absent-minded Professor
  • 00:36:40
    Persona because I just get locked onto
  • 00:36:43
    these ideas and I can't switch away from
  • 00:36:44
    them so how much of this is genetics
  • 00:36:46
    versus unintentional brain training I
  • 00:36:49
    don't know because now I'm able to work
  • 00:36:50
    really quickly to churn out videos write
  • 00:36:52
    books and articles and make apps in a
  • 00:36:54
    very short amount of time compared to
  • 00:36:55
    the competition
  • 00:36:57
    likewise programming I think has been
  • 00:36:59
    instrumental for me because programming
  • 00:37:01
    teaches you how to think using a set of
  • 00:37:03
    tools using a framework and this can
  • 00:37:05
    actually encourage more creativity and
  • 00:37:07
    problem solving because you have to use
  • 00:37:09
    the tools available to you I do most of
  • 00:37:11
    my programming just as I do most of my
  • 00:37:13
    writing in my head and then sit down and
  • 00:37:15
    execute on that
  • 00:37:17
    clearly what I have done for a living
  • 00:37:18
    and what others have done for a living
  • 00:37:20
    has profoundly changed our brains and so
  • 00:37:22
    this shows us that training and
  • 00:37:25
    interventions are capable of changing
  • 00:37:27
    the way we think and this has potential
  • 00:37:29
    to be profoundly impactful because brain
  • 00:37:32
    training could help us to avoid
  • 00:37:33
    accidents on the road and to focus more
  • 00:37:36
    on our job very important for someone
  • 00:37:38
    like a surgeon and perhaps it could help
  • 00:37:40
    us to think better and to come up with
  • 00:37:42
    better Solutions brain training I still
  • 00:37:44
    think has potential to be absolutely
  • 00:37:46
    massive and I think I've felt some of
  • 00:37:48
    the implications of this myself
  • 00:37:51
    so to conclude then what's actually
  • 00:37:53
    worked for me for brain training what do
  • 00:37:54
    I recommend to you guys what results
  • 00:37:57
    should you see
  • 00:37:58
    well as we discussed at the beginning
  • 00:37:59
    CBT was big for me metacognition
  • 00:38:02
    learning to think about thinking has
  • 00:38:03
    been huge on top of that ambidexterity
  • 00:38:06
    meditation dual impact training all
  • 00:38:07
    might have had a small effect but it was
  • 00:38:09
    just that it was a small effect big idea
  • 00:38:11
    meditation on the other hand has been
  • 00:38:13
    instrumental to me and it's something
  • 00:38:14
    that I don't hear a lot of other people
  • 00:38:15
    doing make deep thinking a focus of your
  • 00:38:20
    day set aside time for deep thinking if
  • 00:38:22
    you have a problem or an issue focus on
  • 00:38:24
    that but alternatively just think about
  • 00:38:26
    what you think created the universe
  • 00:38:27
    killed the dinosaurs how you'd write the
  • 00:38:29
    next James Bond movie whatever it is
  • 00:38:31
    practice your creativity practice your
  • 00:38:33
    deep thinking because that is what will
  • 00:38:34
    lead to breakthroughs in your life you
  • 00:38:36
    know being a bit more focused is
  • 00:38:38
    important and useful and like I say it
  • 00:38:39
    could save your life but if you want to
  • 00:38:41
    make big progress in your life then it's
  • 00:38:44
    the deep thinking it's the big Ideas
  • 00:38:45
    it's the breakthroughs and Paradigm
  • 00:38:47
    shifts that can really accomplish that
  • 00:38:48
    this is what can change things so
  • 00:38:50
    practice big idea meditation I highly
  • 00:38:53
    recommend it but combine this with some
  • 00:38:55
    form of focus meditation so you don't
  • 00:38:56
    end up like me and actually exacer
  • 00:38:58
    debate your absent-mindedness that to me
  • 00:39:00
    is why I need to do this and in terms of
  • 00:39:02
    working memory the thing that had the
  • 00:39:04
    biggest impact on me was movement
  • 00:39:06
    training and skills training and that
  • 00:39:08
    was huge so I highly recommend that
  • 00:39:09
    anyways but this is just an extra reason
  • 00:39:11
    to do that
  • 00:39:14
    now there is another side of the story
  • 00:39:15
    and that's the use of neurotropics these
  • 00:39:18
    are supplements and pills that are
  • 00:39:20
    designed to enhance brain function and
  • 00:39:22
    as many of you know I have experimented
  • 00:39:24
    with them quite significantly
  • 00:39:26
    extensively in the past and some have
  • 00:39:28
    been effective I know on paper that
  • 00:39:30
    things like creating can be beneficial
  • 00:39:31
    but more so for me things like
  • 00:39:32
    phosphatidylserine have helped me to
  • 00:39:34
    cope with things like burnout however
  • 00:39:36
    I'm not going to go into that into a lot
  • 00:39:37
    of detail here and the reason for that
  • 00:39:38
    is that there have been some nootropics
  • 00:39:41
    that I've utilized that have had a
  • 00:39:43
    profound impact on my brain function for
  • 00:39:45
    Better or For Worse I don't want to talk
  • 00:39:47
    about them here because hey YouTube
  • 00:39:48
    doesn't love talking about neurotropics
  • 00:39:52
    B this video is definitely long enough
  • 00:39:54
    already and see whatever I say if it
  • 00:39:57
    sounds interesting I know I'm going to
  • 00:39:58
    encourage some people to try it and I
  • 00:39:59
    don't necessarily want to do that my
  • 00:40:01
    ethos for this channel has always been
  • 00:40:02
    that I won't ever recommend anything to
  • 00:40:04
    you that I wouldn't recommend to my
  • 00:40:06
    daughter or my sister and so that goes
  • 00:40:08
    for nootropics I do not recommend them
  • 00:40:09
    the negatives outweigh the positives and
  • 00:40:12
    whilst they improve your cognitive
  • 00:40:13
    functioning some areas it always comes
  • 00:40:15
    with a drawback it always comes with a
  • 00:40:17
    price however it is interesting and if
  • 00:40:19
    you want to hear me talk about my
  • 00:40:21
    experiences with them then head over to
  • 00:40:22
    the patreon again and you'll see the
  • 00:40:24
    longer uncut version of this and you can
  • 00:40:27
    watch that
  • 00:40:28
    that's available to everyone in the
  • 00:40:30
    second and third tier so if you head
  • 00:40:31
    over there now you'll get the focus app
  • 00:40:33
    you'll get the full discussion with
  • 00:40:35
    Yannick and you'll get the extra bit the
  • 00:40:38
    after dark director's cut of this video
  • 00:40:40
    which also comes without adverts and it
  • 00:40:42
    always arrives early so check that out a
  • 00:40:44
    huge thank you to my patrons who are
  • 00:40:46
    there already
  • 00:40:47
    the Brain Trust here also has access to
  • 00:40:49
    an exclusive Discord server I hugely
  • 00:40:51
    appreciate the support it's allowed me
  • 00:40:53
    to buy the second camera so I now have
  • 00:40:55
    two angles to film but to everyone who
  • 00:40:57
    watched this a gigantic thank you
  • 00:40:59
    whatever the case I massively appreciate
  • 00:41:01
    it especially if you made it all the way
  • 00:41:02
    through to the end this is a long one
  • 00:41:03
    I'd love to know your experiences with
  • 00:41:05
    brain training down below is it
  • 00:41:06
    something you're interested in what's
  • 00:41:07
    been useful for you and what would you
  • 00:41:09
    like me to focus a video on in future in
  • 00:41:11
    that regard let me know thanks a ton for
  • 00:41:14
    watching this one guys I'll see you next
  • 00:41:15
    time
  • 00:41:16
    bye for now
  • 00:41:19
    as I say though developing your brain on
  • 00:41:21
    its own isn't going to hugely change
  • 00:41:23
    your life it's what you do with that new
  • 00:41:25
    brain function and a fantastic creative
  • 00:41:27
    project to Endeavor on is of course
  • 00:41:28
    building your own website not only is it
  • 00:41:30
    a great creative exercise it can also
  • 00:41:33
    genuinely change your life it has
  • 00:41:34
    changed mine Squarespace is a website
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    building platform and the one I would
  • 00:41:38
    recommend most people to use the reason
  • 00:41:40
    being that Squarespace is extremely
  • 00:41:41
    simple and easy to get started with you
  • 00:41:43
    can build a website in minutes and with
  • 00:41:44
    zero coding knowledge but at the same
  • 00:41:46
    time it's powerful enough that you can
  • 00:41:48
    build whatever you want you could build
  • 00:41:49
    a full business from here in fact many
  • 00:41:51
    of the biggest brands on the web are
  • 00:41:53
    powered by Squarespace that's because
  • 00:41:55
    Squarespace gives you all the tools you
  • 00:41:56
    could possibly need they allow you to
  • 00:41:58
    create blog posts with beautiful
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    formatting schedule posts for later and
  • 00:42:02
    more you can share that content to
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    social media easily thanks to social
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    media tools or have your social media
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    feed appear directly on your home page
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    you can build a community directly on
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    your website thanks to a commenting
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    system that supports threaded comments
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    replies and likes or generate Revenue
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    with members only gated content you can
  • 00:42:18
    also view Analytics and see where your
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    visitors are coming from learn about
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    them so that you can better Target them
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    with your business strategy and of
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    course if you want to take the revenue
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    generation to the next level then there
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    are inbuilt and Powerful e-commerce
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    tools to allow you to sell products or
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    digital products directly from your
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    website you can expand all these
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    features with a whole host of plugins
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    too for example if you want to enhance
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    the e-commerce features then you can do
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    things like tax reconciliation global
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    Shipping and much more as I say
  • 00:42:46
    Squarespace is extremely easy to get
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    started with but offers all of the tools
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    all of the potential to build a huge
  • 00:42:52
    business if that's what you want to do
  • 00:42:54
    head over to squarespace.com to learn
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    more and when you're ready to go visit
  • 00:42:58
    squarespace.com forward slash bioneer
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    and you'll get 10 off of your first
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    domain or website link in the
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    description down below thanks again to
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    Squarespace for sponsoring this video
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    thanks to you guys for watching till the
  • 00:43:09
    end
  • 00:43:10
    and bye for now
ใ‚ฟใ‚ฐ
  • brain training
  • meditation
  • cognitive performance
  • mindfulness
  • working memory
  • neuroplasticity
  • mental focus
  • CBT
  • personal development
  • Squarespace