Оглавление
Адриан Вебстер. Sort Your Brain Out
Table of Contents
Guide
Pages
SORT YOUR BRAIN OUT. Boost your performance, manage stress and achieve more
What This Book Is All About
Introduction
A bit about us
Where Adrian's coming from
Where Jack's coming from
Your Amazing Brain
When it comes to high performance, what does your brain look like?
Why a seahorse?
Taxi!
Flying Start
BOP1: Water – Start every day by rehydrating your brain
BOP2: Exercise – vital for brain health (and for holding onto your marbles)
BOP3: Stress – Get a grip on cortisol to manage your stress levels
BOP4: Get out into nature, go soak up some rays
BOP5: Caffeine – Great for brains (but morning only is best)
Old Dogs, New Tricks. Rewiring needed
Brain‐sharpening work
A touchscreen nightmare
The power of imagination
Sign here
Bring it on!
Rising IQs
Finding flow
Working memory
You can't do that!
Chapter takeaways
Cyber Heads. Brain for sale – no longer needed
I want it now!
Forever lost
External brain reliance
Social cooling effect
Will technology ruin our brains?
Smartphones: the adult pacifier
Staying in to play
The trouble with the youth of today
Fatal attraction
Multitasking?
The buzz and bleep of modern living
Instant response pressure
Brain training ourselves to distraction?
Digital addiction litmus test
Chapter takeaways
Gone Fishing (for Great Ideas) Dunking
Why is dunking so effective?
Perfect timing
Falling asleep
Enhanced creativity
Hypnagogic update
Where in the brain do creative thoughts actually come from?
Using novelty to jolt you out of set‐piece behaviours
Switch it up
Brain shaking
Inputting data to feed the Eureka moments
Night shift
Rest and play
Release the prisoner!
Go jump in a few puddles!
Chapter takeaways
Perception Is Everything. Now you see it, now you don't
Window to your brain health
Your permanent blind spot
Wiring up the senses
Division of labour
Bottom‐up and top‐down brain pathways
Sound the alarm!
Do I know you?
Mind the gap
A deceptive encounter
Impacts of context and expectations on perception
TV wine experiment
Below expectations
Chapter takeaways
To Do or Not to Do. Icebergs of hindsight
Got a hunch?
Heads or tails?
Butterflies in the stomach
Reward line
What do you fancy for dinner?
Updating the system
Emotion‐flavoured decisions
Emotionally driven
Push and pull
Alarm activated
Danger zone: excessive buy button activity likely
Losses loom larger than gains
Giving really is its own reward
The price of impatience
Marshmallow test
Chapter takeaways
Food for Thought. Don't wait for the leptin
Eat like an Okinawan
Eating for two (kilos of gut bacteria)
Vitamins for breakfast
Prebiotics versus probiotics
Fat filled and sugared up
Shelf life reduces health life
Sugar‐coated vandalism
No vacancies
Sugar rush: no myth
Best brain fuels
Three quick points
The importance of when, not just what, you eat
Oiling the brain cogs
My half‐and‐half
Chapter takeaways
Born To Move “Sitting Is the New Smoking”
Rock the basal ganglia
Do it for your brain's sake
The one‐minute‐skip
Consistent high performance
Unsung benefits
Your natural opiates and cannabinoids
Enter the iceman
Molecules of movement
Exploration mode
Better out than in
Return of the iceman
Chapter takeaways
All Aboard the Stress Express! Stress is not the enemy
Stress heads
Battle of the sexes
Cortisol the motivator
Postponing battle
Pathetic is good
Who's driving your train?
Reducing cortisol with laughter
Gom time
“Trying” to get to sleep?
Sixty crucial minutes
Nocturnal rewards
Bedroom detective
Chapter takeaways
“Smart” Drugs. Everyone's on drugs!
On top of the world
My cup of tea
Not so smart drugs in schools
Good drug, wrong brain
Whistle while you work
Nootropic drugs: big dilemmas, grave outcomes
The original smart drug
Full of beans
Variation in elimination
Brewing for survival
What is a hangover?
Changing perspectives
Zero to hero
Fixing up the wear and tear
Chapter takeaways
Get Yourself Connected
Help, I need somebody!
Mind readers
Emotional broadcast
Facial feedback
Rapport radar
Loneliness kills
Grooming and gossip
Mental health champions on every high street
You disgust me!
Never type angry
Nurture your networks
Being more social
Diversity pays dividends
Wisdom of the crowd
Two buckets
Chapter takeaways
Mind over Matter
Priming matters
A spectacular sham
Optimism bias
Placebo power
Can I get a hallelujah?!
Secrets of happiness
Beware the news
Nocebo
Mind‐wandering: vice or virtue?
Attention!
Mind management
Why breath?
Helicopter ride
Optimal prime
Picture it positively
Chapter takeaways
Hold onto Your Marbles. Over the hill
Putting the brakes on
1. Reduce free radicals
2. Keep your blood pipes clear
Brain attack
A most misleading word
Brain‐bolstering activities
Cog‐turning activities
Building cognitive reserve
Eh? Speak up!
Nuns on the run
Alzheimer's disease versus Alzheimer's dementia
What exactly is cognitive reserve?
Redundancy in the brain
The Columbo effect
Chapter takeaways
What's Next?
The crystal ball of brain tech
Adrian's reflections
Jack's reflections
What could possibly hold anyone back?
The feedback we received and the impact it had
Can't hear you!
Repetition rules
Photo albums
Memories are formed of peak and recent experiences
Believing is seeing?
Appendix Brain Tube Maps for Easy Reference
Acknowledgements
About the Authors
Adrian Webster
About the Illustrator
Index
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