The brain has the amazing ability to change and improve itself. Peak brain development times occur in the early years (0-3), and again between the ages of twelve and twenty-four. We now know that humans also have the ability to continue to improve brain function throughout life. The part of the brain that is key to reasoning, problem solving, comprehension, impulse-control, creativity and perseverance is the prefrontal cortex. These functions (called Executive Functions) are needed when we have to focus and think, mentally play with ideas, use our short-term working memory, and think before reacting in any situation.
Evidence exists that a well-developed prefrontal cortex with strong Executive Functions can improve both academic and life outcomes. But very little sweat need be associated with “exercising” our prefrontal cortex. What it takes is intentional use and practice of the Executive Functions. The fun part is that the workout is most effective when you feel socially supported, happy, relaxed and are physically fit.
The following are 10 “exercise” choices for a prefrontal cortex workout.
Put on your rose coloured glasses. Create a positive future story; optimism is associated with rising levels of dopamine which engages the brain.
Follow a sleep routine. At the end of the day, choose a pleasant activity that brings your day to a peaceful end. Getting adequate sleep is connected with memory function.
Deny the drama and avoid getting caught up in gossip, what-if's and theatrical reactions (other people’s too). Drama fires up the amygdala that gets the prefrontal cortex off its game.
Move your body with sports, dance, martial arts, yoga or other active pursuits.
Find ways to express your gratitude. Gratitude activities increase positive emotions which then activates the prefrontal cortex.
Offer and receive physical contact. Give and take hugs to literally soothe the brain with calming inhibitory peptides.
Create silly sentences, acronyms and cartoons to help remember things. These skills call on the prefrontal cortex and Executive Functions to access working memory. By integrating jokes, riddles and puns you can also learn to think flexibly by shifting between different meanings and associations of words.
Play! Make-belief play, in particular strengthens Executive Functions.
Be of service and volunteer. The social and mental activity required sends blood rushing to the prefrontal cortex.
Learn to juggle. Learning any new and engaging activity fires off neurons in a positive way. Other activities that require focus and practice such as dancing, circus arts, music, theatre and sports are predicted to significantly strengthen Executive Function.
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