Exercising Your Brain Quotes

One of the things Ford Prefect had always found hardest to understand about human beings was their habit of continually stating and repeating the very very obvious, as in It's a nice day, or You're very tall, or Oh dear you seem to have fallen down a thirty-foot well, are you all right? At first Ford had formed a theory to account for this strange behaviour. If human beings don't keep exercising their lips, he thought, their mouths probably seize up. After a few months' consideration and observation he abandoned this theory in favour of a new one. If they don't keep on exercising their lips, he thought, their brains start working.

What it means is that you have the power to change your brain. All you have to do is lace up your running shoes.

Take a discovery walk today to find what's missing in your life. There's peace in the whisper of the wind, hope in the sun smiling from behind clouds, strength in every step forward. You can do it!

What makes aerobic exercise so powerful is that it’s our evolutionary method of generating that spark. It lights a fire on every level of your brain, from stoking up the neurons’ metabolic furnaces to forging the very structures that transmit information from one synapse to the next.

That afternoon he told me that the difference between human beings and animals was that human beings were able to dream while awake. He said the purpose of books was to permit us to exercise that faculty. Art, he said, was a controlled madness… He said books weren't made of themes, which you could write essays about, but of images that inserted themselves into your brain and replaced what you were seeing with your eyes.

No matter what your DNA says, a good diet, regular exercise, not smoking, limiting alcohol, and some other surprising lifestyle decisions, can change that destiny.

Challenge yourself by doing things that hurt, on purpose. Have a willpower practice, such as very hard exercise, meditation, endurance, or cold showers. Choose something that makes your brain scream with how hard it is, and try to tolerate it. The goal isn’t just to get used to it. It’s to understand that pain is something you can survive.

New science reveals that exercise positively influences the gut’s balance of bacteria to favor colonies that prevent weight gain.

the message I want to leave you with is that even as your body changes, exercise will keep your mind firm and taught.

I am not questioning God's power! It is God who gave us reason and circumspection! It is God we serve by exercising prudence!

Exercise is another tool at your disposal, and it’s handy because it’s something you can prescribe for yourself,

I tell people that going for a run is like taking a little bit of Prozac and a little bit of Ritalin because,

One of the first symptoms of depression, even before your mood drops to new lows, is sleep disturbance. Either you can’t get up or you can’t get to sleep or both.

It is your brain that decides to get you out of bed in the morning to exercise, to give you a stronger, leaner body, or to cause you to hit the snooze button and procrastinate your workout. It is your brain that pushes you away from the table telling you that you have had enough, or that gives you permission to have the second bowl of Rocky Road ice cream, making you look and feel like a blob. It is your brain that manages the stress in your life and relaxes you so that you look vibrant, or, when left unchecked, sends stress signals to the rest of your body and wrinkles your skin. And it is your brain that turns away cigarettes, too much caffeine, and alcohol, helping you look and feel healthy, or that gives you permission to smoke, to have that third cup of coffee, or to drink that third glass of wine, thus making every system in your body look and feel older.Your brain is the command and control center of your body. If you want a better body, the first place to ALWAYS start is by having a better brain.

Maybe remind the Feeling Brain how good it feels to have exercised, how great it will feel to look good in a bathing suit this summer, how much you respect yourself when you’ve followed through on your goals, how happy you are when you live by your values, when you act as an example to the ones you love.

Exercise has a direct brain connection, when you consider what it actually does. What we tend to overlook are the feedback loops that connect the brain to every cell in the body. Therefore when you throw a ball, run on a treadmill, or jog along the shore, billions of cells are "seeing" the outside world. The chemicals transmitted form the brain are acting the way sense organs do, making contact with the outside world and offering stimulation from that world. This is why the jump from being sedentary to doing a minimal amount of exercise - such as walking, light gardening, and climbing the stairs instead of taking the elevator - is so healthy. Your cells want to be part of the world.

By failing to engage it in intellectually challenging activities, your brain will fail to grow new connections, and it will indeed become disorganized and ultimately dysfunctional. The converse is also true for both body and brain. If someone who has not been physically active for a sustained period starts a program of physical therapy and regular exercise, she can regain her muscle mass and tone within a matter of months. The same thing is true of your brain.

Today, of course, there’s no need to forage and hunt to survive. Yet our genes are coded for this activity, and our brains are meant to direct it. Take that activity away, and you’re disrupting a delicate biological balance that has been fine-tuned over half a million years. Quite simply, we need to engage our endurance metabolism to keep our bodies and brains in optimum condition. The ancient rhythms of activity ingrained in our DNA translate roughly to the varied intensity of walking, jogging, running, and sprinting. In broad strokes, then, I think the best advice is to follow our ancestors’ routine: walk or jog every day, run a couple of times a week, and then go for the kill every now and then by sprinting.

We all have different needs for food, vitamins, rest, exercise, stress tolerance, or ability to handle toxins.

Research shows that we actually get a small rush of endorphins—the same brain chemicals we enjoy after completing intense exercise—when we receive a new message.

Far from being hardwired, as scientists once envisioned it, the brain is constantly being rewired. I’m here to teach you how to be your own electrician.

As it turns out, the higher your aerobic fitness, the healthier your hippocampus. Not to mention the overall connectivity of your Default Mode Network and multiple axon bundles, so . . .” I shrug. “I find myself resentfully acknowledging that according to science, exercise is a good thing.

People often attempt to compensate for this loss of hope by comforting themselves with “consolation prizes”: easy but self-destructive habits like too much TV, too much junk food, too much shopping, not enough exercise, endless video games. And sometimes they distract themselves with riskier behavior: alcohol and drugs, debt,

When a woman understands the uniqueness of the female brain—how to care for it, how to make the most of its strengths, how to overcome its challenges, how to fall in love with it, and ultimately, how to unleash its full power—there is no stopping her. In her personal development, at work, and in her relationships, she can bring the best of herself to her family, her community, and her planet. By contrast, a woman who is not caring optimally for her brain, who is not giving it the full range of nutrients, exercise, sleep, and emotional support that it needs, is squandering her most valuable resource. If you are not taking good care of your brain, you are at a significantly higher risk of brain fog, memory problems, low energy, distractibility, poor decisions, obesity, heart disease, cancer, and diabetes.

Being healthy is a way of life. It’s not just about what you feed your body; it’s about what you feed your mind and the social environment you keep. Make healthy food choices, exercise your body and brain, and choose your friends wisely.

Research has shown that the more connected we are socially, the longer we will live and the faster we will recover when we get ill. In truth, isolation and loneliness puts us at a greater risk for early disease and death than smoking. Authentic social connection has a profound effect on your mental health—it even exceeds the value of exercise and ideal body weight on your physical health. It makes you feel good. Social connection triggers the same reward centers in your brain that are triggered when people do drugs, or drink alcohol, or eat chocolate. In other words, we get sick alone, and we get well together.

exercise triggers a whole host of beneficial processes for your brain.  One of the most important is the release of brain-derived neurotrophic factor (BDNF), which acts as a kind of “fertiliser” for the brain, triggering repair and neuronal growth.

Make sure your meal breaks are adequate but not open-ended, and schedule in exercise and rest too. But when it’s time to rest, actually rest. No checking email or bullshitting on social media. If you are going to work hard you must also rest your brain.

One of the things Ford Prefect had always found hardest to understand about humans was their habit of continually stating and repeating the very very obvious, as in 'It's a nice day,' or 'You're very tall,' or 'Oh dear you seem to have fallen down a thirty-foot well, are you all right?' At first Ford had formed a theory to account for this strange behavior. If human beings don't keep exercising their lips, he thought, their mouths probably seize up. After a few months' consideration and observation he abandoned this theory in favor of a new one. If they don't keep on exercising their lips, he thought, their brains start working.

An imbalance of these neurotransmitters is why some people with attention-deficit/hyperactivity disorder (ADHD) come across as stress junkies. They have to get stressed to focus. It’s one of the primary factors in procrastination. People learn to wait until the Sword of Damocles is ready to fall—it’s only then, when stress unleashes norepinephrine and dopamine, that they can sit down and do the work.

Movement is big medicine; it’s the signal to every cell in our bodies that no matter what kind of damage we’ve suffered, we’re ready to rebuild and move away from death and back toward life. Rest too long after an injury and your system powers down, preparing you for a peaceful exit. Fight your way back to your feet, however, and you trigger that magical ON switch that speeds healing hormones to everything you need to get stronger: your bones, brain, organs, ligaments, immune system, even the digestive bacteria in your belly, all get a molecular upgrade from exercise. For

If you move enough, your muscles change and grow. So does your mind. The brain initiates movement. But it is, in its turn, remade by movement. New cells are born; new vessels sprout. The same process operates body-­wide. No cell in your body is unaffected by motion. Your very DNA is changed.

Habits never really disappear. They’re encoded into the structures of our brain, and that’s a huge advantage for us, because it would be awful if we had to relearn how to drive after every vacation. The problem is that your brain can’t tell the difference between bad and good habits, and so if you have a bad one, it’s always lurking there, waiting for the right cues and rewards. This explains why it’s so hard to create exercise habits, for instance, or change what we eat. Once we develop a routine of sitting on the couch, rather than running, or snacking whenever we pass a doughnut box, those patterns always remain inside our heads. By the same rule, though, if we learn to create new neurological routines that overpower those behaviors—if we take control of the habit loop—we can force those bad tendencies into the background, just as Lisa Allen did after her Cairo trip. And once someone creates a new pattern, studies have demonstrated, going for a jog or ignoring the doughnuts becomes as automatic as any other habit.

we have a plastic brain that changes in response to our experience. It bears repeating: The brain doesn’t tell us what to do; it is part of a system in which our life experience teaches our brain what to do. So you can practice mindfulness, will power, overcoming procrastination, and other healthy new skills with the confidence that you are changing your brain. Each day’s practice does some good, and if you slip and fall off your diet or exercise program or mindfulness practice, all that you have learned before is not undone; it’s still there in your brain waiting for you to get back in the saddle.

The head/heart duality is a well-known cultural phenomenon. In everyday speech we use "heart" as a shorthand to refer to our emotional state or our faith and "head" to refer to cognition or reason. Should I follow my head or my heart? Both "head" and "heart," while they are literally the names of body parts, are commonly used to stand for nonbodily phenonmena, for mental processes. But what body part do we use when we want to refer explicitly to our coporeal self? Whe, the humble "ass," of course! Consider the seminal gangsta rappers Niggaz with Attitude, who in thier classic track "Straight Outta Compton" rhyme: "Niggaz start to mumble / They wanna rumble / Mix 'em and cook 'em in a pot like gumbo / Goin' off on a motherfucker like that / With a gat that's pointed at yo ass." Do the guys in NWA mean to say that a gun is literally pointed downward, at your tuchas? Of course not. We understand that in this context "ass" means "corporeal self.

If you don’t drink coffee, you should think about two to four cups a day. It can make you more alert, happier, and more productive. It might even make you live longer. Coffee can also make you more likely to exercise, and it contains beneficial antioxidants and other substances associated with decreased risk of stroke (especially in women), Parkinson’s disease, and dementia. Coffee is also associated with decreased risk of abnormal heart rhythms, type 2 diabetes, and certain cancers.12, 13 Any one of those benefits of coffee would be persuasive, but cumulatively they’re a no-brainer. An hour ago I considered doing some writing for this book, but I didn’t have the necessary energy or focus to sit down and start working. I did, however, have enough energy to fix myself a cup of coffee. A few sips into it, I was happier to be working than I would have been doing whatever lazy thing was my alternative. Coffee literally makes me enjoy work. No willpower needed. Coffee also allows you to manage your energy levels so you have the most when you need it. My experience is that coffee drinkers have higher highs and lower lows, energywise, than non–coffee drinkers, but that trade-off works. I can guarantee that my best thinking goes into my job, while saving my dull-brain hours for household chores and other simple tasks. The biggest downside of coffee is that once you get addicted to caffeine, you can get a “coffee headache” if you go too long without a cup. Luckily, coffee is one of the most abundant beverages on earth, so you rarely have to worry about being without it. Coffee costs money, takes time, gives you coffee breath, and makes you pee too often. It can also make you jittery and nervous if you have too much. But if success is your dream and operating at peak mental performance is something you want, coffee is a good bet. I highly recommend it. In fact, I recommend it so strongly that I literally feel sorry for anyone who hasn’t developed the habit.

Physical exercise is the fountain of youth; it’s critical to keeping your brain vibrant and young. If you want to attack Alzheimer’s disease, depression, obesity, and aging all at once, move every day. In fact exercise is one of the most powerful antiaging tools, and it directly fights depression, anxiety, heart disease, diabetes and cancer.

Knowledge is an exercise of your brain. Wisdom is the commitment of your heart that leads to transformation of your life.

meditation is simply exercise for your brain. It’s a proven technique for preventing the voice in your head from leading you around by the nose.

exercise during adolescence reduces depression, anxiety, and other emotional distress.

Exercise is not an instant cure, but you need to get your brain working again, and if you move your body your brain won't have any choice.

You can't have a great life unless you move two things: your body AND your mind. Keep them both exercised by taking them places they've never before been.

Your brain needs exercise, just like your body,” he said. “A lazy brain does no one any good.

But nutrition affects BDNF, too. Eating a diet high in sugar decreases BDNF. Eating foods with folate, vitamin B12, and omega-3 fats increases BDNF in the brain, just as exercise does.

He was talking. I tried not to think of how he looked and instead of what he was telling me. Once I accomplished that, my brain couldn’t get past the ‘running’ part. “I don’t run.” I walked the mile run at school. True story. I abhorred any kind of physical exercise. I wasn’t good at it. I was skinny, but I was soft; had absolutely no muscle mass at all. That’s the way I liked it. Who was he to try to change that, change me? I wouldn’t let him. No way, no how. One half of his mouth lifted. He seemed to be enjoying this a little too much. “You do now. You have to be fit, you have to be strong, Taryn, if you’re to stand any chance of surviving this. Come on, we’ll start with stretching.” He forced me to twist my body into unimaginable positions. I even had to touch my toes. The agony. Luke took pleasure from my pain; even laughing as I moaned and groaned through it all. Then, the worst came about. He. Made. Me. Run.

Each morning, write down three things you’re grateful for. Not the same three every day; find three new things to write about. That trains your brain to search your circumstances and hunt for the positive. Journal for two minutes a day about one positive experience you’ve had over the past twenty-four hours. Write down every detail you can remember; this causes your brain to literally reexperience the experience, which doubles its positive impact. Meditate daily. Nothing fancy; just stop all activity, relax, and watch your breath go in and out for two minutes. This trains your brain to focus where you want it to, and not get distracted by negativity in your environment. Do a random act of kindness over the course of each day. To make this simple, Shawn often recommends a specific act of kindness: at the start of each day, take two minutes to write an email to someone you know praising them or thanking them for something they did. Exercise for fifteen minutes daily. Simple cardio, even a brisk walk, has a powerful antidepressant impact, in many cases stronger (and more long-lasting) than an actual antidepressant!

Sleep hygiene is a set of practices sleep experts recommend to obtain quality rest on a daily basis. Recommendations include low levels of stimulation in the evening, exercise and exposure to lots of natural light during the day, banning electronics from the bedroom, and sticking to a regular sleep-wake schedule. Children and teens who are stressed tend to have poor sleep hygiene if left to their own devices.

One of the things Ford Prefect had always found hardest to understand about humans was their habit of continually stating and repeating the very very obvious, as in It’s a nice day, or You’re very tall, or Oh dear you seem to have fallen down a thirty-foot well, are you all right? At first Ford had formed a theory to account for this strange behavior. If human beings don’t keep exercising their lips, he thought, their mouths probably seize up. After a few months’ consideration and observation he abandoned this theory in favor of a new one. If they don’t keep on exercising their lips, he thought, their brains start working.

Here’s the short version of how to practice mindfuless: 1. Start with two minutes. For two minutes a day, direct your attention to your breath: the way the air comes into your body and your chest and belly expand, and the way the breath leaves your body and your chest and belly deflate. 2. The first thing that will happen is your mind will wander to something else. That’s normal. That’s healthy. That’s actually the point. Notice that your mind wandered, let those extraneous thoughts go—you can return to them as soon as the two minutes are up—and allow your attention to return to your breath. 3. Noticing that your mind wandered and then returning your attention to your breath is the real work of mindfulness. It’s not so much about paying attention to your breath as it is about noticing what you’re paying attention to without judgment, and making a choice about whether you want to pay attention to it. What you’re “mindful” of is both your breath and your attention to your breath. By practicing this skill of noticing what you’re paying attention to, you are teaching yourself to be in control of your brain, so that your brain is not in control of you. This regular two-minute practice will gradually result in periodic moments throughout the day when you notice what you’re paying attention to and then decide if that’s what you want to pay attention to right now, or if you want to pay attention to something else. What you pay attention to matters less than how you pay attention. This is a sideways strategy for weeding trauma out of your garden. It’s a way of simply noticing a weed and then deciding if you want to water it or not, pull it or not, fertilize it or not. The weed of trauma will gradually disappear as long as at least half the time you choose not to nurture it. And the more you choose to withdraw your protection from the trauma, the faster it will wither and die. Mindfulness is good for everyone and everything. It is to your mind what exercise and green vegetables are to your body. If you change only one thing in your life as a result of reading this book, make it this daily two-minute practice. The practice grants the opportunity to “cultivate deep respect for emotions,” differentiating their causes from their effects and granting you choice over how you manage them.

One of the things Ford Prefect had always found hardest to understand about humans was their habit of continually stating and repeating the very very obvious, as in It’s a nice day, or You’re very tall, or Oh dear you seem to have fallen down a thirty-foot well, are you all right? At first Ford had formed a theory to account for this strange behaviour. If human beings don’t keep exercising their lips, he thought, their mouths probably seize up. After a few months’ consideration and observation he abandoned this theory in favour of a new one. If they don’t keep exercising their lips, he thought, their brains start working. After a while he abandoned this one as well as being obstructively cynical and decided he quite liked human beings after all, but he always remained desperately worried about the terrible number of things they didn’t know about.

First, when you try to restrict calories and exercise more, your body is hardwired to perceive a starvation situation. That makes you tired (so you move less and conserve energy) and hungry (so you eat more), and it slows down your metabolism (so you don’t die!). This “eat less, exercise more” formula is not too successful for most people. It can work for a short time, certainly, but less than 10 percent of people lose weight and keep it off for a year;4 you will almost always rebound and gain back the weight. Second, when you eat carbs and sugar, insulin spikes and your blood sugar drops. The insulin drives most of the available fuel in your bloodstream into fat cells, especially the fat cells around your middle, otherwise known as belly fat. So your body is starved of fuel, and this stimulates your brain5 to make you eat more.6 You could have a year’s worth of stored energy in your fat tissue and yet feel like you are starving. The only thing that can stop this vicious cycle is eating a lot of fat and cutting out the refined carbs and sugar. A high-fat, low-carb diet leads to a faster metabolism and sustained weight loss.

When we combine the adaptation principle with the discovery that people’s average level of happiness is highly heritable,11 we come to a startling possibility: In the long run, it doesn’t much matter what happens to you. Good fortune or bad, you will always return to your happiness setpoint—your brain’s default level of happiness—which was determined largely by your genes. In 1759, long before anyone knew about genes, Adam Smith reached the same conclusion: In every permanent situation, where there is no expectation of change, the mind of every man, in a longer or shorter time, returns to its natural and usual state of tranquility. In prosperity, after a certain time, it falls back to that state; in adversity, after a certain time, it rises up to it.12 If this idea is correct, then we are all stuck on what has been called the “hedonic treadmill.”13 On an exercise treadmill you can increase the speed all you want, but you stay in the same place. In life, you can work as hard as you want, and accumulate all the riches, fruit trees, and concubines you want, but you can’t get ahead. Because you can’t change your “natural and usual state of tranquility,” the riches you accumulate will just raise your expectations and leave you no better off than you were before. Yet, not realizing the futility of our efforts, we continue to strive, all the while doing things that help us win at the game of life. Always wanting more than we have, we run and run and run, like hamsters on a wheel.

Most of all, it teaches you that your body is not just a sort of jar made out of meat that you lug around because it’s what you keep your brain in, but an equal and in fact quite opinionated and demonstrative partner in the joint production that is you.

For now, the Simple Daily Practice means doing ONE thing every day. Try any one of these things each day: A) Sleep eight hours. B) Eat two meals instead of three. C) No TV. D) No junk food. E) No complaining for one whole day. F) No gossip. G) Return an e-mail from five years ago. H) Express thanks to a friend. I) Watch a funny movie or a stand-up comic. J) Write down a list of ideas. The ideas can be about anything. K) Read a spiritual text. Any one that is inspirational to you. The Bible, The Tao te Ching, anything you want. L) Say to yourself when you wake up, “I’m going to save a life today.” Keep an eye out for that life you can save. M) Take up a hobby. Don’t say you don’t have time. Learn the piano. Take chess lessons. Do stand-up comedy. Write a novel. Do something that takes you out of your current rhythm. N) Write down your entire schedule. The schedule you do every day. Cross out one item and don’t do that anymore. O) Surprise someone. P) Think of ten people you are grateful for. Q) Forgive someone. You don’t have to tell them. Just write it down on a piece of paper and burn the paper. It turns out this has the same effect in terms of releasing oxytocin in the brain as actually forgiving them in person. R) Take the stairs instead of the elevator. S) I’m going to steal this next one from the 1970s pop psychology book Don’t Say Yes When You Want to Say No: when you find yourself thinking of that special someone who is causing you grief, think very quietly, “No.” If you think of him and (or?) her again, think loudly, “No!” Again? Whisper, “No!” Again, say it. Louder. Yell it. Louder. And so on. T) Tell someone every day that you love them. U) Don’t have sex with someone you don’t love. V) Shower. Scrub. Clean the toxins off your body. W) Read a chapter in a biography about someone who is an inspiration to you. X) Make plans to spend time with a friend. Y) If you think, “Everything would be better off if I were dead,” then think, “That’s really cool. Now I can do anything I want and I can postpone this thought for a while, maybe even a few months.” Because what does it matter now? The planet might not even be around in a few months. Who knows what could happen with all these solar flares. You know the ones I’m talking about. Z) Deep breathing. When the vagus nerve is inflamed, your breathing becomes shallower. Your breath becomes quick. It’s fight-or-flight time! You are panicking. Stop it! Breathe deep. Let me tell you something: most people think “yoga” is all those exercises where people are standing upside down and doing weird things. In the Yoga Sutras, written in 300 B.C., there are 196 lines divided into four chapters. In all those lines, ONLY THREE OF THEM refer to physical exercise. It basically reads, “Be able to sit up straight.” That’s it. That’s the only reference in the Yoga Sutras to physical exercise. Claudia always tells me that yogis measure their lives in breaths, not years. Deep breathing is what keeps those breaths going.

Robert Sapolsky, a neurobiologist at Stanford University, has argued that the main job of the modern prefrontal cortex is to bias the brain—and therefore, you—toward doing “the harder thing.” When it’s easier to stay on the couch, your prefrontal cortex makes you want to get up and exercise. When it’s easier to say yes to dessert, your prefrontal cortex remembers the reasons for ordering tea instead. And when it’s easier to put that project off until tomorrow, it’s your prefrontal cortex that helps you open the file and make progress anyway.

What better way to start filling the vessel than exercise,” Provet suggests. “I strongly believe that exercise can serve as an antidote and as a type of inoculation against addiction,” he says. “As an antidote, you’re giving the individual an avenue of life experience that most have not had—the goals of exercise, the feeling of exercise, the challenge of exercise, the pleasure and the pain, the accomplishment, the physical well-being, the self-esteem. All that exercise gives us, you’re now presenting to the addict as a very compelling option.

A recent study published in Frontiers in Human Neuroscience demonstrated that while most forms of exercise slow down age-related decline, dancing has even more profound benefits. Considered a psychosocial intervention, dancing combines the mood-elevating effects of increased social interaction with improvements in brain function, cardiac fitness, and overall quality of life. Mastering new rhythms, steps, and formations, in combination with increased social engagement, provides a boost to brain activity that creates additional cognitive benefits.

Movement is big medicine; it’s the signal to every cell in our bodies that no matter what kind of damage we’ve suffered, we’re ready to rebuild and move away from death and back toward life. Rest too long after an injury and your system powers down, preparing you for a peaceful exit. Fight your way back to your feet, however, and you trigger that magical ON switch that speeds healing hormones to everything you need to get stronger: your bones, brain, organs, ligaments, immune system, even the digestive bacteria in your belly, all get a molecular upgrade from exercise.

From an evolutionary standpoint, food that you don’t have is critically different from food that you do have. It’s the same for water, shelter, and tools. The division is so fundamental that separate pathways and chemicals evolved in the brain to handle peripersonal and extrapersonal space. When you look down, you look into the peripersonal space, and for that the brain is controlled by a host of chemicals concerned with experience in the here and now. But when the brain is engaged with the extrapersonal space, one chemical exercises more control than all the others, the chemical associated with anticipation and possibility: dopamine. Things in the distance, things we don’t have yet, cannot be used or consumed, only desired. Dopamine has a very specific job: maximizing resources that will be available to us in the future; the pursuit of better things.

efficiently means providing slots in our schedules where we can maintain an attentional set for an extended period. This allows us to get more done and finish up with more energy. Related to the manager/worker distinction is that the prefrontal cortex contains circuits responsible for telling us whether we’re controlling something or someone else is. When we set up a system, this part of the brain marks it as self-generated. When we step into someone else’s system, the brain marks it that way. This may help explain why it’s easier to stick with an exercise program or diet that someone else sets up: We typically trust them as “experts” more than we trust ourselves. “My trainer told me to do three sets of ten reps at forty pounds—he’s a trainer, he must know what he’s talking about. I can’t design my own workout—what do I know?” It takes Herculean amounts of discipline to overcome the brain’s bias against self-generated motivational systems. Why? Because as with the fundamental attribution error we saw in Chapter 4, we don’t have access to others’ minds, only our own. We are painfully aware of all the fretting and indecision, all the nuances of our internal decision-making process that led us to reach a particular conclusion. (I really need to get serious about exercise.) We don’t have access to that (largely internal) process in others, so we tend to take their certainty as more compelling, in many cases, than our own. (Here’s your program. Do it every day.)

This effect would be increased by extraneous circumstances producing other familiar physical sensations—night, cold or the rattling of heavy traffic, for instance.”   “Yes.”   “Yes. The old wounds are nearly healed, but not quite. The ordinary exercise of your mental faculties has no bad effect. It is only when you excite the injured part of your brain.”   “Yes, I see.”   “Yes. You must avoid these occasions. You must learn to be irresponsible, Lord Peter.”   “My friends say I’m only too irresponsible already.”   “Very likely. A sensitive nervous temperament often appears so, owing to its mental nimbleness.”   “Oh!

Follow your doctor’s orders. For me that means antidepressants and behavioral therapy. Exercise thirty minutes a day, six days a week. Get sunlight, or if you can’t, use light therapy. Do not overuse your light therapy lamp even though you want to. Treat yourself like you would your favorite pet. Plenty of fresh water, lots of rest, snuggles as needed, allow yourself naps. Avoid negativity. That means the news, people, movies. It will all be there when you’re healthy again. The world will get on without your seeing it. Forgive yourself. For being broken. For being you. For thinking those are things that you need forgiveness for. Those terrible things you tell yourself? Can you imagine if the person you love most were telling themselves those things? You’d think they were crazy. And wrong. They think the same about you. Those negative things you are thinking are not rational. Remember that depression lies and that your brain is not always trustworthy. Give yourself permission to recover. I’m lucky that I can work odd hours and take mental health days but I still feel shitty for taking them. Realize that sometimes these slow days are necessary and healthy and utterly responsible. Watch Doctor Who. Love on an animal. Go adopt a rescue, or if you can’t, go to the shelter and just snuggle a kitten. Then realize that that same little kitten that you’re cradling isn’t going to accomplish shit but is still wonderful and lovely and so important. You are that kitten. Get up. Go brush your teeth. Go take a hot shower. If you do nothing else today just change into a new pair of pajamas. It helps. Remember that you are not alone. There are crisis lines filled with people who want to help. There are people who love you more than you know. There are people who can’t wait to meet you because you will teach them how unalone they are. You are so worthy of happiness and it will come.

This will pass. This isn’t you. This is some stew of chemicals and hormones in your brain, translating stimulus into despair, and if you take these meds or do this exercise or spend this amount of time a day out in the sunshine, the recipe will change, and you’ll see clearly again. Wait for it. Just a little longer.

Regular exercise is associated with greater hippocampal and overall brain volume. Since the brain naturally starts to shrink by 1–2 per cent per year starting around the age of 40, regular exercise can, in effect, reverse brain ageing. For the moment, exercise is the closest thing we have to the fountain of eternal youth.

Like so many other organs, the brain possesses a miraculous ability to heal itself, to forge new synaptic connections around old ones, to learn and relearn. That is, however, if you don’t keep damaging it three times a day. A wholesome diet and exercise may offer your best hope for remaining sharp and healthy into your twilight years.

Just ten minutes of exercise had significantly altered their dopamine circuits and increased their willpower. Yes, pedaling a couple miles on a stationary bike while reading the latest issue of People won’t solve all your problems, but for your brain, it’s a heckuva lot better than just sitting there, and it’s a great kick start to an upward spiral.

One of the things Ford Prefect had always found hardest to understand about humans was their habit of continually stating and repeating the very very obvious, as in It's a nice day, or You're very tall, or Oh dear you seem to have fallen down a thirty-foot well, are you alright? At first Ford had formed a theory to account for this strange behaviour. If human beings don't keep exercising their lips, he thought, their mouths probably seize up. After a few months' consideration and observation he abandoned this theory in favour of a new one. If they don't keep on exercising their lips, he thought, their brains start working. After a while he abandoned this one as well as being obstructively cynical.

Things I've Learned in 18 Years of Life   1) True love is not something found, rather [sic] something encountered. You can’t go out and look for it. The person you marry and the person you love could easily be two different people. So have a beautiful life while waiting for God to bring along your once-in-a-lifetime love. Don't allow yourself to settle for anything less than them. Stop worrying about who you're going to marry because God's already on the front porch watching your grandchildren play.   2) God WILL give you more than you can handle, so you can learn to lean on him in times of need. He won't tempt you more than you can handle, though. So don't lose hope. Hope anchors the soul.   3) Remember who you are and where you came from. Remember that you are not from this earth. You are a child of heaven, you're invaluable, you are beautiful. Carry yourself that way.   4) Don't put your faith in humanity, humanity is inherently flawed. We are all imperfect people created and loved by a perfect God. Perfect. So put your faith in Him.   5) I fail daily, and that is why I succeed.   6) Time passes, and nothing and everything changes. Don't live life half asleep. Don't drag your soul through the days. Feel everything you do. Be there physically and mentally. Do things that make you feel this way as well.   7) Live for beauty. We all need beauty, get it where you can find it. Clothing, paintings, sculptures, music, tattoos, nature, literature, makeup. It's all art and it's what makes us human. Same as feeling the things we do. Stay human.   8) If someone makes you think, keep them. If someone makes you feel, keep them.   9) There is nothing the human brain cannot do. You can change anything about yourself that you want to. Fight for it. It's all a mental game.   10) God didn’t break our chains for us to be bound again. Alcohol, drugs, depression, addiction, toxic relationships, monotony and repetition, they bind us. Break those chains. Destroy your past and give yourself new life like God has given you.   11) This is your life. Your struggle, your happiness, your sorrow, and your success. You do not need to justify yourself to anyone. You owe no one an explanation for the choices that you make and the position you are in. In the same vein, respect yourself by not comparing your journey to anyone else's.   12) There is no wrong way to feel.   13) Knowledge is everywhere, keep your eyes open. Look at how diverse and wonderful this world is. Are you going to miss out on beautiful people, places, experiences, and ideas because you are close-minded? I sure hope not.   14) Selfless actions always benefit you more than the recipient.   15) There is really no room for regret in this life. Everything happens for a reason. If you can't find that reason, accept there is one and move on.   16) There is room, however, for guilt. Resolve everything when it first comes up. That's not only having integrity, but also taking care of your emotional well-being.   17) If the question is ‘Am I strong enough for this?’ The answer is always, ‘Yes, but not on your own.’   18) Mental health and sanity above all.   19) We love because He first loved us. The capacity to love is the ultimate gift, the ultimate passion, euphoria, and satisfaction. We have all of that because He first loved us. If you think about it in those terms, it is easy to love Him. Just by thinking of how much He loves us.   20) From destruction comes creation. Beauty will rise from the ashes.   21) Many things can cause depression. Such as knowing you aren't becoming the person you have the potential to become. Choose happiness and change. The sooner the better, and the easier.   22) Half of happiness is as simple as eating right and exercising. You are one big chemical reaction. So are your emotions. Give your body the right reactants to work with and you'll be satisfied with the products.

Noting in your journal what happens when you follow your intuition/body instead of doing what is expected of you, or what everyone else is doing, can be an eye-opening exercise. Even minor deviations from your own needs (such as acquiescing to your partner’s choice of vacation destination or going to a work event because you feel you ought to) have hidden costs.

I’ve never felt better. I’ve never been healthier…. I run four or five miles, four or five times a week, but I broke both my legs running too much last summer. I had stress fractures in both my tibias from running too much. You know, once you’re an addict, you’re always an addict, so just because I found something good to do doesn’t mean I’m not going to hurt myself doing it.

That’s why I smoke weed. It’s additive to my journey. It makes getting from here to there manageable and comfortable. There’s this odd concept of functionality that people apply to some things but not others. Our feet need cushioning. Our skin needs protecting. Our muscles need exercise. Our asses need wiping. But our brains? Don’t touch those! They’re perfect, and if you’re having a hard time with yours and are smoking weed, it’s bad! Unfortunately, as well designed as people are, we just aren’t completely cut out for this world we live in. We need shoes, sunblock, exercise, toilet paper—and weed. People criticize weed for changing your view of reality. But sunglasses literally change your view of reality, and nobody gives them a hard time for it.

APPENDIX REJUVENATING YOUR BRAIN Don’t retire. Don’t stop being engaged with meaningful work. Look forward. Don’t look back. (Reminiscing doesn’t promote health.) Exercise. Get your heart rate going. Preferably in nature. Embrace a moderated lifestyle with healthy practices. Keep your social circle exciting and new. Spend time with people younger than you. See your doctor regularly, but not obsessively. Don’t think of yourself as old (other than taking prudent precautions). Appreciate your cognitive strengths—pattern recognition, crystallized intelligence, wisdom, accumulated knowledge. Promote cognitive health through experiential learning: traveling, spending time with grandchildren, and immersing yourself in new activities and situations. Do new things.

But you don’t have to spend a week hiking in the forest to have your creativity nourished by the outdoors. Even a half-hour walk near your home, office, or school will do. Einstein made a habit of walking the mile and a half to and from his office at Princeton University every day. A little exercise, some fresh air, the passing of the seasons: it’s all fuel for your creative brain.

Walking is especially good for your brain, because it increases blood circulation and the oxygen and glucose that reach your brain. Walking is not strenuous, so your leg muscles don't take up extra oxygen and glucose like they do during other forms of exercise. As you walk, you effectively oxygenate your brain. Maybe this is the reason why walking can "clear your head" and help you to think better.

So let’s consider an alternative diet, say 1200 kcal consisting of 30% protein, 15% carbs (i.e., 180 kcal or 45 grams), and 55% fat. After a week or two of getting adapted (during which you may experience some of the fuel limitation symptoms discussed above), your serum ketones rise up in the range (1-2 millimolar) where they meet at least half of the brain’s fuel supply. Now if you go for that 5 mile run, almost all of your body’s muscle fuel comes from fat, leaving your dietary carb intake plus gluconeogenesis from protein to meet the minor fraction of your brain’s energy need not provided from ketones. And, oh yes, after your run while on the low carb diet, your ketone levels actually go up a bit (not dangerously so), further improving fuel flow to your brain. So what does this mean for the rest of us who are not compulsive runners? Well, this illustrates that the keto-adapted state allows your body more flexibility in meeting its critical organ energy needs than a ‘balanced’ but energy-restricted diet. And in particular, this also means that your brain is a “carbohydrate dependent organ” (as claimed by the USDA Dietary Guidelines Advisory Committee as noted in Chapter 3) ONLY when you are eating a high carbohydrate diet. When carbohydrate is restricted as in the example above, your body’s appropriate production of ketones frees the brain from this supposed state of ‘carbohydrate dependency’. And because exercise stimulates ketone production, your brain’s fuel supply is better supported during and after intense exercise when on a low carbohydrate diet than when your carbohydrate intake is high (see below).

This includes drugs, alcohol, environmental toxins, obesity, hypertension, diabetes, heart disease, sleep apnea, depression, negative thinking patterns, excessive stress, and a lack of exercise or new learning. 3. Consistently do good behaviors that help your brain. Adopt a great diet, learn new things, exercise, develop accurate thinking habits, work on stress management, and take some simple supplements to nourish your brain.

Michael Hopkins of the Neurobiology of Learning and Memory Laboratory at Dartmouth reports,“It looks more and more like the positive stress of exercise prepares cells and structures and pathways within the brain so that they’re more equipped to handle stress in other forms.” This means the stress you get from pushing yourself to your physical limits can translate to improved resilience when facing psychological and emotional stressors in the rest of your life.

Importantly, like zebras who jump and kick, or dogs who shake their bodies after surviving stressful situations, you need to learn how to safely discharge the excess energy associated with that “I almost died” adrenaline surge, so that it doesn’t lead to chronic or post-traumatic stress and anxiety. Simply talking to someone doesn’t count here; you may really have to do something physical, like shout, shake, dance, or engage in some type of physical exercise.1 Your

A good exercise session leaves an athlete person gasping for air, sweating, and exhausted, and so is writing and drawing for writers and artists, but the brain is what pants and feels exhaustion. Writing and drawing are a great mental effort that equals tiring physical training. When you write and draw, you need to use all your brain muscles to transfer your ideas into the paper. Concentration, knowledge, experience, creativity, imagination, all unite, trying hard to finish a text or an art piece.

That’s why it is important to know about the DMN, recognize it, and name it when it is savage. People may learn to keep themselves busy, text while they drive, stay numb, play video games,28 smoke cigarettes (which also turns off the DMN completely),29 or turn to other addictions or compulsions without even realizing that they have a cruel self-witness and that these activities let them silence it. On the other hand, if people have grown up with responsive, warm parents and without much trauma, their DMN may (almost unthinkably for so many) have a positive or encouraging tone.

[Lemaire] has been working on the thirteenth-root challenge for a number of years. Previously, his best time had been a sluggish 77 seconds. Afterward, he told the press, "The first digit is very easy, the last digit is very easy, but the inside numbers are extremely difficult. I use an artificial intelligence system on my own brain instead of on a computer. I believe most people can do it,but I also have a high-speed mind. My brain works sometimes very, very fast.... I use a process to improve my skills to behave like a computer. It's like running a program in my head to control my brain." "Sometimes," he said, "when I do multiplication my brain works so fast that I need to take medication. I think somebody without a very fast brain can also do this kind of multiplication but this may be easier for me because my brain is faster." He practices math regularly. So that he can think faster, he exercises, doesn't drink caffeine or alcohol, and avoids foods that are high in sugar or fat. His experience of math is so intense that he also has to take regular time off to rest his brain. Otherwise, he thinks there is a danger that too much math could be bad for his health and his heart.

There might well be deep evolutionary reasons for these fears; it made sense, millennia ago, to fear situations where we had no control and situations that involved malevolent attackers. In our modern world, however, the things we really ought to fear are almost entirely of our own doing. Failing to climb the stairs and get enough exercise kills far more people than any number of murderers climbing those stairs. You are at far greater risk of taking your own life than being killed by a terrorist. If you were to go strictly by the numbers, that cigarette in your hand ought to have you screaming louder than a chance encounter with Hannibal Lecter.

The world is broken up by tribalism—the British, the German, the Swiss, the Hindu, the Buddhist, are tribes. See the fact that they are tribes, glorified as nations, and that this tribalism is creating havoc in the world, bringing wars in the world. Each tribe thinks in its own culture opposed to other cultures. But tribalism is the root, not the culture. Observing the fact of that is the action that frees the brain from the condition of tribalism. You see actually, not theoretically or ideationally, the fact that tribalism glorified as nations is one of the causes of war. That is a fact. There are other causes of war, economics and so on, but one of the causes is tribalism. When you see that, perceive that, and see that cannot bring about peace, the very perception frees the brain from its conditioning of tribalism. One of the factors of contention throughout the world is religion. You are a Catholic, I am a Muslim, based on ideas, propaganda of hundreds or thousands of years; the Hindu and the Buddhist ideas are of thousands of years. We have been programmed like a computer. That programming has brought about great architecture, great paintings, great music, but it has not brought peace to mankind. When you see the fact of that, you do not belong to any religion. When there are half a dozen gurus in the same place, they bring about misery, contradiction, conflict: “My guru is better than yours; my group is more sanctified than yours; I have been initiated, you have not.” You know all the nonsense that goes on. So when you see all this around you as an actual fact, then you do not belong to any group, to any guru, to any religion, to any political commitment of ideas. In the serious urgency to live peacefully there must be freedom from all this because they are the causes of dissension, division. Truth is not yours or mine. It does not belong to any church, to any group, to any religion. The brain must be free to discover it. And peace can exist only when there is freedom from fallacy. You know, for most of us, to be so drastic about things is very difficult, because we have taken security in things of illusion, in things that are not facts, and it is very difficult to let them go. It is not a matter of exercising will, or taking a decision: “I will not belong to anything” is another fallacy. We commit ourselves to some group, to an idea, to religious quackery, because we think it is some kind of security for us. In all these things there is no security, and therefore there is no peace. The brain must be secure; but the brain, with its thought, has sought security in things that are illusory.

Our brains are bathed in cerebrospinal fluid (CSF), called the “nourishing liquor” because it’s rife with growth factors that keep your neurons fertilized. In fact, neurons grown in a petri dish in the laboratory shrivel up and die if the aqueous environment isn’t replete with growth factors. With normal aging, these growth factors (called neurotrophins, e.g., BDNF, NGF, CTNF, GDNF) are less abundant in the brain milieu, and, as a result, neurons can become sluggish and even undergo cell death. However, there is a way to stave off this loss of nutrients in your CSF and even replenish them to youthful levels: exercise. Specifically, an exercise regimen with both aerobic exercise and resistance training has been shown to be the best way to keep your brain’s nourishing liquor at full strength.

Exercise increases brainpower. You know that aerobic exercise increases the flow of oxygen to the heart, but did you also know that it increases the flow of oxygen to the brain? When a rush job (or a rush of anxiety) keeps you up all night, a judicious exercise break can keep you bright until dawn. According to nutrition research scientist Judith J. Wurtman, PhD, when you’re awake and working during hours that you’d normally be asleep, your internal body rhythms tell your body to cool down, even though your brain is racing along. Simply standing up and stretching, walking around the room, or doing a couple of sit-ups every hour or so speeds up your metabolism, warms up your muscles, increases your ability to stay awake, and, in Dr. Wurtman’s words, “prolongs your ability to work smart into the night.” Eureka!

All this was fine by Cowan. He was always eager to find more people with that indefinable fire in their soul. It wasn't a matter of seeking out talent per se, he says. You could talk about the institute with an awful lot of excellent people who just didn't understand what you were driving at. Instead you had to look for a kind of resonance: "Either someone gets glassy-eyed or the communication begins," he says. "And if it does, then you're exercising a form of power that's extremely compelling: intellectual power. If you can get a person who understands the concept somewhere down in the bowels of the brain, where that same idea's been sitting forever, then you have a grasp on that person. You don't do it by physical coercion, but by a kind of intellectual appeal that amounts to a coercion. You grab them by the brain instead of by the balls.

Cortisol works more systemically than adrenaline does. It triggers the liver to make more glucose available in the bloodstream while it also blocks insulin receptors in nonessential organs and tissues so that you get all the glucose (fuel) that you need to deal with the threat. Cortisol’s work is a long-term strategy of insulin resistance, which serves to provide the brain with a sustained level of glucose. However, you don’t always have a lot of glucose floating around, so cortisol works to stockpile energy. It converts protein into glycogen and begins to store fat. If the stress is chronic, the increased body fat is stored in the abdomen. If you have a growing bulge in your midsection, it may be due to cortisol working to store energy. Unfortunately, that’s not the way you want it to be stored. It’s better to burn off such stored energy by exercise.

1. Making happiness a high priority. Versus: Coasting along with our present state of happiness and unhappiness. 2. Making sure your life has purpose and meaning. Versus: Focusing on daily practicalities, even those that seem routine and meaningless. 3. Living according to a higher vision. Versus: Living for externals like a better job, more money, a bigger house, etc. 4. Expanding your awareness in every decade of life. Versus: Viewing youth as the peak of life and old age as a dwindling decline. 5. Devoting time and attention to personal growth. Versus: Staying the same as you always were and feeling proud about it. 6. Following a sensible regimen of good diet and physical activity. Versus: Eating a diet high in sugar, fat, and calories. Promising yourself to exercise tomorrow, or next week. 7. Allowing your brain to reset by introducing downtime several times a day.

A crucial capability of System 2 is the adoption of “task sets”: it can program memory to obey an instruction that overrides habitual responses. Consider the following: Count all occurrences of the letter f in this page. This is not a task you have ever performed before and it will not come naturally to you, but your System 2 can take it on. It will be effortful to set yourself up for this exercise, and effortful to carry it out, though you will surely improve with practice. Psychologists speak of “executive control” to describe the adoption and termination of task sets, and neuroscientists have identified the main regions of the brain that serve the executive function. One of these regions is involved whenever a conflict must be resolved. Another is the prefrontal area of the brain, a region that is substantially more developed in humans than in other primates, and is involved in operations that we associate with intelligence.

I don’t know if the other defectors had the same problems, but for me the most difficult part of the program was learning to introduce myself in class. Almost nobody knew how to do this, so the teachers taught us that the first thing you say is your name, age, and hometown. Then you can tell people about your hobbies, your favorite recording artist or movie star, and finally you can talk about “what you want to be in the future.” When I was called on, I froze. I had no idea what a “hobby” was. When it was explained that it was something I did that made me happy, I couldn’t conceive of such a thing. My only goal was supposed to be making the regime happy. And why would anyone care about what “I” wanted to be when I grew up? There was no “I” in North Korea—only “we.” This whole exercise made me uncomfortable and upset. When the teacher saw this, she said, “If that’s too hard, then tell us your favorite color.” Again, I went blank. In North Korea, we are usually taught to memorize everything, and most of the time there is only one correct answer to each question. So when the teacher asked for my favorite color, I thought hard to come up with the “right” answer. I had never been taught to use the “critical thinking” part of my brain, the part that makes reasoned judgments about why one thing seems better than another. The teacher told me, “This isn’t so hard. I’ll go first: My favorite color is pink. Now what’s yours?” “Pink!” I said, relieved that I was finally given the right answer. In South Korea, I learned to hate the question “What do you think?” Who cared what I thought? It took me a long time to start thinking for myself and to understand why my own opinions mattered. But after five years of practicing being free, I know now that my favorite color is spring green and my hobby is reading books and watching documentaries. I’m not copying other people’s answers anymore.

In addition to work, ADHD can significantly impact family life and relationships. The effects of ADHD on relationships are not necessarily negative; in fact, they can bring out many positive attributes. Loved ones may feel energized around you and recognize that your sense of spontaneity and creative expression brings a lot of joy into their lives. On the flip side, friends and family may complain about imbalanced relationships, issues with intimacy, and/or fraught dynamics. If you get easily sidetracked, you may be late to dates with friends and family (or completely forget to meet). You may forget to respond to emails, calls, and test. Family and friends may take these behaviors personally. This can feel hurtful to you when you are trying your best with a brain that works differently than theirs. Of course, this does not have anything to do with how much you care for your loved ones, so communicating what you're going through and strengthening your organizational skills to respect important commitments can keep your treasured relationships humming along smoothly.

Usually, when people hear the term Yoga, many of them associate it with various physical exercises where they need to twist, turn and stretch their body in complex ways that are known as Asanas, but this is only one type of Yoga, called “Hatha-Yoga”. In reality, Yoga is an umbrella term for various physical and mental exercises that lead to the overall well-being of a person. By origin, Yoga has mainly five forms: 1. Raja Yoga - The realization of divinity through intense meditation 2. Karma Yoga – The realization of divine bliss through your own daily activities and duties 3. Hatha Yoga – The realization of divine well-being through various physical exercises 4. Jyana Yoga – The realization of inexplicable bliss in the pursuit of knowledge 5. Bhakti Yoga – The realization of ecstasy through love and devotion for your Personal God The purpose of all Yogas is to set your consciousness lose into the vast domain of the unknown, where your brain circuits simulate various fascinating mental states that are usually unimaginable and unattainable in your everyday consciousness. But the whole yoga thing has nothing to do with God or something of that sort. It is all about various states of the human mind.

Grades can also be profoundly unfair, especially for students who are unable to keep up, because the level of the exams usually increases from week to week. Let’s take the analogy of video games. When you discover a new game, you initially have no idea how to progress effectively. Above all, you don’t want to be constantly reminded of how bad you are! That’s why video game designers start with extremely easy levels, where you are almost sure to win. Very gradually, the difficulty increases and, with it, the risk of failure and frustration—but programmers know how to mitigate this by mixing the easy with the difficult, and by leaving you free to retry the same level as many times as you need. You see your score steadily increase . . . and finally, the joyous day comes when you successfully pass the final level, where you were stuck for so long. Now compare this with the report cards of “bad” students: they start the year off with a bad grade, and instead of motivating them by letting them take the same test again until they pass, the teacher gives them a new exercise every week, almost always beyond their abilities. Week after week, their “score” hovers around zero. In the video game market, such a design would be a complete disaster. All too often, schools use grades as punishments.

When you get right down to the nuts and bolts of understanding what the brain is doing and the relationship between conscious experience and the brain,” Dr. Schwartz said, “the data do not support the commonly held principle that you can just will yourself into one mental state or another. “It’s a subtle thing, freedom. It takes effort; it takes attention and focus to not act something like an automaton. Although we do have freedom, we exercise it only when we strive for awareness, when we are conscious not just of the content of the mind but also of the mind itself as a process.” When not governed by conscious awareness, our mind tends to run on automatic pilot. It is scarcely more “free” than a computer that performs preprogrammed tasks in response to a button being pushed. The distinction between automatic mechanism and conscious free will may be illustrated by the difference between punching a wall with your fist in a fit of reactive rage and mindfully saying to yourself, “I have so much anger in me, I really want to punch this wall right now”—or even more consciously, “My mind tells me I should punch the wall.” The latter mind-states give you the option of not striking the wall, without which there is no choice and no freedom—just a fractured hand and a head full of regret. “Choice,” Eckhart Tolle points out, “implies consciousness—a high degree of consciousness. Without it, you have no choice.

Let us begin, then, with the mad-house; from this evil and fantastic inn let us set forth on our intellectual journey. Now, if we are to glance at the philosophy of sanity, the first thing to do in the matter is to blot out one big and common mistake. There is a notion adrift everywhere that imagination, especially mystical imagination, is dangerous to man’s mental balance. Poets are commonly spoken of as psychologically unreliable; and generally there is a vague association between wreathing laurels in your hair and sticking straws in it. Facts and history utterly contradict this view. Most of the very great poets have been not only sane, but extremely business-like; and if Shakespeare ever really held horses, it was because he was much the safest man to hold them. Imagination does not breed insanity. Exactly what does breed insanity is reason. Poets do not go mad; but chess-players do. Mathematicians go mad, and cashiers; but creative artists very seldom. I am not, as will be seen, in any sense attacking logic: I only say that this danger does lie in logic, not in imagination. Artistic paternity is as wholesome as physical paternity. Moreover, it is worthy of remark that when a poet really was morbid it was commonly because he had some weak spot of rationality on his brain. Poe, for instance, really was morbid; not because he was poetical, but because he was specially analytical. Even chess was too poetical for him; he disliked chess because it was full of knights and castles, like a poem. He avowedly preferred the black discs of draughts, because they were more like the mere black dots on a diagram. Perhaps the strongest case of all is this: that only one great English poet went mad, Cowper. And he was definitely driven mad by logic, by the ugly and alien logic of predestination. Poetry was not the disease, but the medicine; poetry partly kept him in health. He could sometimes forget the red and thirsty hell to which his hideous necessitarianism dragged him among the wide waters and the white flat lilies of the Ouse. He was damned by John Calvin; he was almost saved by John Gilpin. Everywhere we see that men do not go mad by dreaming. Critics are much madder than poets. Homer is complete and calm enough; it is his critics who tear him into extravagant tatters. Shakespeare is quite himself; it is only some of his critics who have discovered that he was somebody else. And though St. John the Evangelist saw many strange monsters in his vision, he saw no creature so wild as one of his own commentators. The general fact is simple. Poetry is sane because it floats easily in an infinite sea; reason seeks to cross the infinite sea, and so make it finite. The result is mental exhaustion, like the physical exhaustion of Mr. Holbein. To accept everything is an exercise, to understand everything a strain. The poet only desires exaltation and expansion, a world to stretch himself in. The poet only asks to get his head into the heavens. It is the logician who seeks to get the heavens into his head. And it is his head that splits.

Dear Kitty, Another birthday has gone by, so now I’m fifteen. I received quite a lot of presents. All five parts of Sprenger’s History of Art, a set of underwear, a handkerchief, two bottles of yoghurt, a pot of jam, a spiced gingerbread cake, and a book on botany from Mummy and Daddy, a double bracelet from Margot, a book from the Van Daans, sweet peas from Dussel, sweets and exercise books from Miep and Elli and, the high spot of all, the book Maria Theresa and three slices of full-cream cheese from Kraler. A lovely bunch of peonies from Peter, the poor boy took a lot of trouble to try and find something, but didn’t have any luck. There’s still excellent news of the invasion, in spite of the wretched weather, countless gales, heavy rains, and high seas. Yesterday Churchill, Smuts, Eisenhower, and Arnold visited French villages which have been conquered and liberated. The torpedo boat that Churchill was in shelled the coast. He appears, like so many men, not to know what fear is—makes me envious! It’s difficult for us to judge from our secret redoubt how people outside have reacted to the news. Undoubtedly people are pleased that the idle (?) English have rolled up their sleeves and are doing something at last. Any Dutch people who still look down on the English, scoff at England and her government of old gentlemen, call the English cowards, and yet hate the Germans deserve a good shaking. Perhaps it would put some sense into their woolly brains. I hadn’t had a period for over two months, but it finally started again on Saturday. Still, in spite of all the unpleasantness and bother, I’m glad it hasn’t failed me any longer. Yours, Anne

The Company We Keep So now we have seen that our cells are in relationship with our thoughts, feelings, and each other. How do they factor into our relationships with others? Listening and communicating clearly play an important part in healthy relationships. Can relationships play an essential role in our own health? More than fifty years ago there was a seminal finding when the social and health habits of more than 4,500 men and women were followed for a period of ten years. This epidemiological study led researchers to a groundbreaking discovery: people who had few or no social contacts died earlier than those who lived richer social lives. Social connections, we learned, had a profound influence on physical health.9 Further evidence for this fascinating finding came from the town of Roseto, Pennsylvania. Epidemiologists were interested in Roseto because of its extremely low rate of coronary artery disease and death caused by heart disease compared to the rest of the United States. What were the town’s residents doing differently that protected them from the number one killer in the United States? On close examination, it seemed to defy common sense: health nuts, these townspeople were not. They didn’t get much exercise, many were overweight, they smoked, and they relished high-fat diets. They had all the risk factors for heart disease. Their health secret, effective despite questionable lifestyle choices, turned out to be strong communal, cultural, and familial ties. A few years later, as the younger generation started leaving town, they faced a rude awakening. Even when they had improved their health behaviors—stopped smoking, started exercising, changed their diets—their rate of heart disease rose dramatically. Why? Because they had lost the extraordinarily close connection they enjoyed with neighbors and family.10 From studies such as these, we learn that social isolation is almost as great a precursor of heart disease as elevated cholesterol or smoking. People connection is as important as cellular connections. Since the initial large population studies, scientists in the field of psychoneuroimmunology have demonstrated that having a support system helps in recovery from illness, prevention of viral infections, and maintaining healthier hearts.11 For example, in the 1990s researchers began laboratory studies with healthy volunteers to uncover biological links to social and psychological behavior. Infected experimentally with cold viruses, volunteers were kept in isolation and monitored for symptoms and evidence of infection. All showed immunological evidence of a viral infection, yet only some developed symptoms of a cold. Guess which ones got sick: those who reported the most stress and the fewest social interactions in their “real life” outside the lab setting.12 We Share the Single Cell’s Fate Community is part of our healing network, all the way down to the level of our cells. A single cell left alone in a petri dish will not survive. In fact, cells actually program themselves to die if they are isolated! Neurons in the developing brain that fail to connect to other cells also program themselves to die—more evidence of the life-saving need for connection; no cell thrives alone. What we see in the microcosm is reflected in the larger organism: just as our cells need to stay connected to stay alive, we, too, need regular contact with family, friends, and community. Personal relationships nourish our cells,

As we’ll explain in the coming chapters, these everyday parenting challenges result from a lack of integration within your child’s brain. The reason her brain isn’t always capable of integration is simple: it hasn’t had time to develop. In fact, it’s got a long way to go, since a person’s brain isn’t considered fully developed until she reaches her mid-twenties. So that’s the bad news: you have to wait for your child’s brain to develop. That’s right. No matter how brilliant you think your preschooler is, she does not have the brain of a ten-year-old, and won’t for several years. The rate of brain maturation is largely influenced by the genes we inherit. But the degree of integration may be exactly what we can influence in our day-to-day parenting. The good news is that by using everyday moments, you can influence how well your child’s brain grows toward integration. First, you can develop the diverse elements of your child’s brain by offering opportunities to exercise them. Second, you can facilitate integration so that the separate parts become better connected and work together in powerful ways. This isn’t making your children grow up more quickly—it’s simply helping them develop the many parts of themselves and integrate them. We’re also not talking about wearing yourself (and your kids) out by frantically trying to fill every experience with significance and meaning. We’re talking about simply being present with your children so you can help them become better integrated. As a result, they will thrive emotionally, intellectually, and socially. An integrated brain results in improved decision making, better control of body and emotions, fuller self-understanding, stronger relationships, and success in school. And it all begins with the experiences parents and other caregivers provide, which lay the groundwork for integration and mental health.

As it happened, the child’s mother was a radiologist. The tumor looked malignant—the mother had already studied the scans, and now she sat in a plastic chair, under fluorescent light, devastated. “Now, Claire,” the surgeon began, softly. “Is it as bad as it looks?” the mother interrupted. “Do you think it’s cancer?” “I don’t know. What I do know—and I know you know these things, too—is that your life is about to—it already has changed. This is going to be a long haul, you understand? You have got to be there for each other, but you also have to get your rest when you need it. This kind of illness can either bring you together, or it can tear you apart. Now more than ever, you have to be there for each other. I don’t want either of you staying up all night at the bedside or never leaving the hospital. Okay?” He went on to describe the planned operation, the likely outcomes and possibilities, what decisions needed to be made now, what decisions they should start thinking about but didn’t need to decide on immediately, and what sorts of decisions they should not worry about at all yet. By the end of the conversation, the family was not at ease, but they seemed able to face the future. I had watched the parents’ faces—at first wan, dull, almost otherworldly—sharpen and focus. And as I sat there, I realized that the questions intersecting life, death, and meaning, questions that all people face at some point, usually arise in a medical context. In the actual situations where one encounters these questions, it becomes a necessarily philosophical and biological exercise. Humans are organisms, subject to physical laws, including, alas, the one that says entropy always increases. Diseases are molecules misbehaving; the basic requirement of life is metabolism, and death its cessation. While all doctors treat diseases, neurosurgeons work in the crucible of identity: every operation on the brain is, by necessity, a manipulation of the substance of our selves, and every conversation with a patient undergoing brain surgery cannot help but confront this fact. In addition, to the patient and family, the brain surgery is

Try any one of these things each day: A) Sleep eight hours. B) Eat two meals instead of three. C) No TV. D) No junk food. E) No complaining for one whole day. F) No gossip. G) Return an e-mail from five years ago. H) Express thanks to a friend. I) Watch a funny movie or a stand-up comic. J) Write down a list of ideas. The ideas can be about anything. K) Read a spiritual text. Any one that is inspirational to you. The Bible, The Tao te Ching, anything you want. L) Say to yourself when you wake up, “I’m going to save a life today.” Keep an eye out for that life you can save. M) Take up a hobby. Don’t say you don’t have time. Learn the piano. Take chess lessons. Do stand-up comedy. Write a novel. Do something that takes you out of your current rhythm. N) Write down your entire schedule. The schedule you do every day. Cross out one item and don’t do that anymore. O) Surprise someone. P) Think of ten people you are grateful for. Q) Forgive someone. You don’t have to tell them. Just write it down on a piece of paper and burn the paper. It turns out this has the same effect in terms of releasing oxytocin in the brain as actually forgiving them in person. R) Take the stairs instead of the elevator. S) I’m going to steal this next one from the 1970s pop psychology book Don’t Say Yes When You Want to Say No: when you find yourself thinking of that special someone who is causing you grief, think very quietly, “No.” If you think of him and (or?) her again, think loudly, “No!” Again? Whisper, “No!” Again, say it. Louder. Yell it. Louder. And so on. T) Tell someone every day that you love them. U) Don’t have sex with someone you don’t love. V) Shower. Scrub. Clean the toxins off your body. W) Read a chapter in a biography about someone who is an inspiration to you. X) Make plans to spend time with a friend. Y) If you think, “Everything would be better off if I were dead,” then think, “That’s really cool. Now I can do anything I want and I can postpone this thought for a while, maybe even a few months.” Because what does it matter now? The planet might not even be around in a few months. Who knows what could happen with all these solar flares. You know the ones I’m talking about. Z) Deep breathing. When the vagus nerve is inflamed, your breathing becomes shallower. Your breath becomes quick. It’s fight-or-flight time! You are panicking. Stop it! Breathe deep. Let me tell you something: most people think “yoga” is all those exercises where people are standing upside down and doing weird things. In the Yoga Sutras, written in 300 B.C., there are 196 lines divided into four chapters. In all those lines, ONLY THREE OF THEM refer to physical exercise. It basically reads, “Be able to sit up straight.” That’s it. That’s the only reference in the Yoga Sutras to physical exercise. Claudia always tells me that yogis measure their lives in breaths, not years. Deep breathing is what keeps those breaths going.