Brain Rules (2008), John Medina

Notes

  1. Exercise during the day improves cognitive ability. It halves the chance of mild dementia, and reduces by 60% risk of Alzheimer’s. This underscores the importance of Physical Education in school.
  2. The brain improvises on a database (knowledge store).
  3. Individual brains develop differently on different time tables, based on different life experiences. Your brain rewires itself based on different experiences in life.
  4. The more attention your brain pays to a given stimulus, the more elaborately the information will be encoded and retained. Emotionally charged stimuli are the most memorable. Association between different data points aids memory, ie. hierarchy, which means put concepts / meaning before details. Have a 10 minute check out rule in lectures / learning. The brain can’t multitask – pay actual attention to many things at once.
  5. Spaced (over time – meaning not too often) and varied repetition enhances remembering. Forgetting allows prioritization.
  6. The brain is active during sleep; only 20% of sleep is non-REM. It is an opportunity for offline processing and furious memory creation.
    1. Sleep patterns differ from person to person – I am active in the mid-morning, and in the middle of the night. Each person has a sleep archetype, or chrono-type – ie. early, late or middle. For many people, a 30 minute nap during the day (especially the mid-afternoon siesta) improves performance.
    2. Sleep aids creativity, while sleep loss ages the body, and also causes mind loss.
  7. Stress (overload – some stress is good) causes a sense of helplessness, and lack of control. Chronic, prolonged stress / cortisol kills brain cells.
    1. Depression deregulates the thought process. Stress prevents learning and brain function – hence, your home and personal life will affect your work and school performance.
    2. Control is key – if I have control in my personal life, I can better insulate myself from stress caused by lack of control at work. Marriage success is often about limiting the severity and frequency of hostile interactions.
  8. Stimulation, especially multi-sense stimulation, including the rarer touch and smell stimulation, can increase creativity.

Key lessons – exercise regularly, have a satisfying and full personal life to manage stress, and make sure you get enough sleep at the right times. To remember important things in your life, encode them emotionally and deliberately.

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