The Science of Success:Using Brain-based

Principles to Get the Best From Yourself and Others

Part 1Brain Concepts 101

Look at all of these people!!!!The Amygdala

• The Amygdala is the part of the brain that says, “Watch out!”

• It evolved to keep us from getting killed or eaten• Today, we use it to avoid modern “dangers” such as public

speaking

So today….=

Who is Your Speaker Today? Ann C. Holm, MS, CCC

1983 B.A., Psychology-Speech and Hearing1986 M.S., Speech-Language Pathology

25 years Coaching Brain-Injured ClientsLife Coach Since 2008Myers-Briggs Type Indicator Master Practitioner

EntrepreneurSpeaker/Writer

Websites: www. Annholm.net & QueenAnntics.net

1. An overview of what we believed to be true about the brain and what we know now.

2. Factors that lead to optimal cognitive functioning

3. The role of exercise, meditation, and sleep in maximizing brain performance

What will my brain get out of Brain Concepts 101?

The Brain is Hip!

Discoveries made in the 1990’s have revealed more about the brain than was known for the past several centuries combined!

Everyone wants to know about me…

Can you teach an old dog new tricks?

It was long held belief that the brain was completely hard-wired and therefore unable to change or adapt.

“Pet Scan” before…

We now know that isn’t quite true. The brain can change as a result of environmental stimuli or focused, deliberate effort.

For example, we know that London taxi cab drivers have a larger than normal hippocampus, the area of the brain that is critical to memory.

Musicians have larger motor, auditory, and spatial areas in the brain.

Map of London

The brain isNeuroplastic. There are physical changes that occur in the brain as a result of life experiences and/or deliberate development of a particular skill.

“Pet Scan” after change!

You can teach an old dog new tricks!

Brains are not endlessly neuroplastic! Like a computer, we have “default” modes! Choosing to do something else is often an active process (with some exceptions).

However….The old saying, “Use it or lose it” is an important brain principle.

…and how do we maintain and/or create neural connections?

In January 2011, Newsweek reported that these activities are known to create neurogensis in the brain:

Exercise Meditation A well-designed

videogame.

Our ancestral brain was designed to watch for threats and find food.

It is estimated that our ancestors walked or ran 10-14 miles per day.

Our brains were primed to watch for life-threatening situations.

We need to exercise not only for our bodies but our brains!

Question: Which country has the highest science and math scores in the world?

A) FinlandB) JapanC) USAD) ChinaE) Germany

Finland has recently instituted a policy of required exercise for it’s students throughout the school day.

As a result, cognitive performance has increased!

If there was a such thing as Miracle Gro to nourish the growth of your brain cells, would you use it?

BDNF (brain-derived neurotropic factor) “fertilizes cell growth”.

Exercise releases BDNF!!

Two more brainy reasons to exercise:

The brain chemicals serotonin, dopamine and norepinephrine are released which result in mood stabilization, focus, and motivation. (From a survival standpoint, wouldn’t you want to be this way if you were stalking prey or avoiding danger?)

Exercise regulates cortisol, the stress hormone we need to respond to danger but too much of it damages neurons ESPECIALLY in the hippocampus.

Meditation

Turn off your mind, relax and float down stream…

Meditation is brain training

The brain is active!

Increases focus, mindfulness, and cognitive flexibility

Can create awareness around tendencies to be fearful, anxious, or worried.

“Just in case you’re wondering, I am not relaxing…”

When perception and judgment are out of balance, there is the potential for chaos (too much stimuli/too many thoughts) or rigidity (being closed to new information).

When balance and integration are present, the mind flows like a river.

Taken from The Mindful Therapistby Daniel J. Siegel (2010)

Stress Reaction: Creates a feedback loop that results in maladaptive coping and additional stress.

Stress Response:As a result of increased awareness, options, strategies, and creative problem solving are available.

How long do I have to meditate to get the benefits?

A study done in 2010 suggested that individuals can enjoy the benefits of meditation after just 20 minutes per day!

I want to respond to rather than react to stress! I want my mind to flow like a river!

The amygdala is a critical brain structure in FEAR or the flight or fight response.

What was once useful in keeping us safe from life threatening dangers now serves to make us fear relatively benign situations such as a job interview!

Fear is one of the most common reasons why clients fall short of goals or don’t make them at all.

Becoming aware of fears can be helpful: Name and reframe in order to tame!

Meditation strengthens the brain fibers that connect the amygdala and limbic system to the prefrontal cortex which can override fear.

Now a word about SLEEP:

All brain functions operate better with adequate sleep (7-8 hours/night)

You aren’t wasting precious time when you sleep. Sleep is an active process that allows your brain to order and rearrange data in your mind, much like a Disk Defragmenter works on a computer!

Afternoon naps can be very useful

Some brain experts suggest avoiding afternoon meetings!

????? Can’t find the solution to a problem?????

Sleep on it!

Some of the greatest scientific discoveries such as the periodic table of elements occurred during sleep

Sleep enhances memory, decision making, logical reasoning and manual dexterity!

Need more convincing that you need your ZZZ’s?

• If healthy 30 year olds are deprived of sleep for 6 days, (less than 4 hours of sleep per night), parts of their body chemistry revert to that of a 60 year old.

• For example, the ability to utilize food that is consumed drops by a third.

• The ability to make insulin decreases

Know Your Brain!• Familiarize yourself with how

the ancestral brain interfaces with today’s world

• Understand the impact of exercise, meditation, and sleep on optimal brain functions

• In a coaching situation, share what you know about the brain. One of the most powerful ways meet goals is through meta-awareness (“knowing about knowing”).

Suggested Readings to Learn More Brain Basics

The best book if you want to learn more about exercise and the brain

Informative, practical and inspiring!

Spark by John Ratey, MD

Brain Rules by John Medina

Gives 12 important facts about the brain with effective examples

Gives practical ideas on brain fitness based on these rules

Easy to read and understand!

Mindfulness Meditation: By Jon Kabat-Zinn A set of CD’s for guided

meditationJon Kabat-Zinn is the pioneer,

guru and gold standard in mindfulness meditation.

See you this afternoon for Part 2: More Brain Facts and Practical Applications!