9 Ways to Boost Brain Power

God gave each of us a two-pound dynamo called the human brain. It’s truly the most amazing physical object in the universe. Yet, many people (and leaders) don’t take care of their brains and later in life they pay the price. However, we can keep boost our brain power and keep our brains healthy and humming along with 9 simple choices.

First, some sobering facts about the brain.

  1. Our brain’s overall volume decrease 5% per decade after the age of 40.
  2. Dendrites at the end of our brain cells (think of the roots of a tree) begin to decline starting in our twenties. The more ‘bushy’ our dendrites, the better and more efficient our brain processes information.
  3. Gray matter (brain cells called neurons) also begin to decline starting in our mid-20’s.
  4. The insulation (called myelin) that wraps around the tail of a neuron (called an axon) thins as we age. The thicker the myelin the faster the electrical impulses travel along the axon. And, faster is better.
  5. The receptors for the neurotransmitter chemical called dopamine decreases. This chemical plays a major role in attention, learning, and reward.

These brain changes lead to memory loss, decreased attention, slowed mental processing, and lessens our ability to learn. However, even with these sobering facts, we can reduce the rate of cognitive decline and keep our brains healthy by applying these 9 choices

9 Ways to Boost Brain Power

  1. Get moving.
    • Exercise is one of the best things you can do for your brain. When we exercise, a chemical called BDNF (brain derived neurotrophic factor) is released and it keeps our neurons healthy. Some call it the brain’s Miracle Grow.
  2. Use it our lose it.
    • Think of your brain as a muscle. The more you exercise it, the stronger it becomes. The more we use our brain, the more we create something called cognitive reserve, the brain’s savings account. As we age, the more cognitive reserve we have developed, the more capacity the brain has to reallocate functions to other regions of the brain from regions that may not be working as well.
  3. Make lots of friends. 
    • Staying connected to others in community helps keep your brain fresh.
  4. Volunteer/serve others.
    • People who volunteer have a much less chance of developing Alzheimer’s disease and have less stress. Prolonged stress on the body can actually shrink our brain, especially in our memory center.
  5. Keep you devotional life strong.
    • At the end of our chromosomes lie tiny end caps called telemeres, much like the plastic sleeves at the end of our shoe laces. Scientists have discovered a positive correlation to the length of these end caps and longevity. In studies of those who regularly mediate, their chromosomes consistenly have longer telemeres. So, a daily quiet time may help you live longer.
  6. Don’t veg in front of the TV.
    • In some sobering new research, scientists have discovered that watching too much TV can alter the brain structure of children in areas related to verbal intelligence. So, monitor the amount of TV you watch.
  7. Eat your spinach.
    • A healthy diet is crucial for brain health. Foods such as dark leafy veggies, blueberries, green tea, and those rich in omega-3 fatty acids (the brain’s building blocks) bodes well for a healthy brain. Some supplements such MCT oil, vitamins E and B, and CoQ10 may also boost brain power. Learn more here about some of the best brain supplements.
  8. Learn something new.
    • The brain loves novelty. When we learn something new (learn a new skill or develop a new hobby), we actually encourage growth of new brain cells.
  9. Get adequate sleep.
    • When we sleep the brain is quite active. It consolidates what we learned that day into long-term memory and helps grow new neurons in our memory center (the hippocampus). Sleep also clears out a deposit called beta amyloid that accumulates in Alzheimer’s disease.

Take care of your brain and it will serve you well. Since the brain is part of the body, we should heed the words of the Apostle Paul.

1Cor. 6.19 Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own;  20 you were bought at a price. Therefore honor God with your body. (NIV)

If you are interested in how brain insight can help improve leadership, check out my last book , Brain-Savvy Leaders: the Science of Significant Ministry. 

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Burnout: How to Dig Out

From time to time every leader and pastor and person faces burnout. The well runs dry. He or she becomes weary in well doing. He runs out of gas. She simply has nothing left to give. When we totter on the precipice of burnout, what can we do? As I’ve faced those times during my ministry, I’ve learned a few ways that have helped me dig out.

  1. Recognize the symptoms
    • Everybody’s burnout looks a bit different. Sometimes burnout comes from doing too much outwardly with over busy schedules. Sometimes burnout comes from an inner world in turmoil: worry, incessant anxiety, and fear. I suggest starting with self understanding. What does your burnout look like? Which of these factors might indicate you are burning out?
      • The joy you once had seems to have disappeared. You seldom have fun anymore.
      • You consistently sleep poorly.
      • You feel non-localized, free floating anger in your heart.
      • You catastrophize in your thinking, assuming the worse in people and life.
      • You easily snap, lose your cool with friends, families, or people in the church.
  2. Rest
    • After you recognize the symptoms, I’ve found that rest really helps. Whether it means taking time off, taking more breaks during your work day, getting more sleep, or trimming your schedule, the body and soul needs rest. Neuroscientists have coined a term for excessive wear and tear on our body due to prolonged stress and burnout, allostatic load. When we don’t give our body and brains time to rejuvenate, we prolong our burnout and its negative effects.
  3. Re-visit
    • Third, revisit your core values and mission. I encourage every leader to develop his or her own mission statement, their mission God has called them to achieve with His power. Most weeks when I do my strategic planning, I revisit my mission statement and personal values. If you’d like to see mine, you can click here. In this post I talk about the importance of developing your own personal values.
  4. Re-orient
    • The final step is to re-orient your time and effort to best live out your personal mission, without burning out. I suggest taking a half day alone to reset your goals and adjust how you use your time. Here’s a post on how to plan a retreat.

If you’ve faced burnout, what has helped you?

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10 Indicators You Have no Margin in your Life

Although I posted this recently, it’s worth a re-read. In Richard Swenson’s seminal book, Margin: Restoring Emotional, Physical, Financial, and Time Reserves to Overloaded Lives, he defines margin this way. Margin is the space between our load and our limits.

He says it is related to our reserves and resilience. He calls it a buffer, a place where we can recharge our batteries, and a space where we can focus on what matters most. I highly recommend the book. Unfortunately, those in ministry often lack margin. Here are 10 signs that may indicate you lack margin and 5 steps to gain more of it.

  1. I’m always mentally and physically exhausted.
  2. Small things more easily get under my skin. I can’t turn my anxious thoughts off.
  3. I don’t seem to have the joy for ministry I once did.
  4. I count down the days until my day off. Yet even on my day off I’m still anxiously thinking about ministry stuff.
  5. Those who love me most tell me to slow down yet I always have a comeback excuse.
  6. I often worry about what others think of my performance.
  7. I too easily take things personally.
  8. I find that I can’t focus as well as I once did.
  9. I get easily distracted and try to multi-task more often.
  10. My devotional times with God are mostly dry.

If a few of these are consistently true of you, you may need more margin in your life.

If that’s so, what should you do?

When I’ve found myself with little margin, it hasn’t been easy to change things, but these steps have helped.

  1. Admit that you life is too full and that it’s not good, pleasing to God, or healthy for you.
  2. Learn the art of mindfulness, being aware of and in the present moment without being harsh on yourself or worrying about what happened yesterday or fretting about what might happen tomorrow. Meditate on the words of Jesus in Matthew 6.
  3. Take a day off, really. Turn off your phone and don’t check email. Do something that refreshes your soul.
  4. Turn your mind off earlier in the day than you do now. Perhaps you need to decrease night meetings. Maybe you need to establish hard stops for those evening meetings.
  5. Remind your self that if you don’t take care of you, you can’t take care of others.

    After all, Jesus did say something about loving yourself.

What has helped you gain better margin?

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5 Brain Benefits from Creating Routines

I’m reading a great book called Essentialism: The Disciplined Pursuit of Less by Greg McKeown. In one chapter on ‘flow’ he describes the routine Michael Phelps has practiced before every race. For years he has kept the same routine… from the same time he shows up before a race… to the same number of warmup laps he swims… to the same time he removes the infamous ear buds from his ears. His routines have contributed to both his Olympic golds and his world records. Routines not only benefit Olympic athletes, but can benefit us as well. Consider these 5 brain benefits to creating routines.

  1. Routines help minimize uncertainty.
    • Our brains don’t like uncertainty. Uncertainty engages the fight-flight-freeze-appease part of our brains (the amygdala) which can stifle clear thinking. Routines, however, help give you a greater sense of control which creates certainty, what the brain loves.
  2. Routines make space for clearer thinking.
    • In the front part of our brain, the pre-frontal cortex, executive functions like planning, abstract thinking, social intuition, and emotional control occur. However, that part of our brain tires easily. The more we use it, the more it tires which can affect our ability to think clearly, make wise decisions, and relate to others well. However, when we create routines and habits, the brain stores those routines in our habit centers (basal ganglia). As a result, routines free up working space in our pre-frontal cortex so that we can think and concentrate better on new tasks and relationships.
  3. Routines can reduce the drain on our daily energy.
    • Ego depletion refers to the concept that we all possess a limited pool of mental resources available for self-control and willpower. And it gets used up during the day. If we spend that resource on activities that could be routinized, we waste energy that we otherwise could dedicate to more important tasks and relationships. Routines help conserve our energy for what’s most important.
  4. Routines help us focus and maintain attention.
    • The ability to pay attention to what’s important is a key to successful living, leading, and learning. When we are scattered (Where did I leave those keys?) attention gets diluted. Routines, however, can help you direct your attention where you truly need to direct it.
  5. Routines help quiet the tyranny of the urgent

    •  The tyranny of the urgent beckons us to worry about insignificant issues that seem important at the moment. The term rumination describes the mental process of rehearsing something that happened in the past or something that might happen in the future. The tyranny of the urgent breeds such rumination. McKeown writes that routines helps us focus on the life’s essentials rather than spending precious time trying to prioritize everything. Years ago Charles Hummel wrote a classic booklet Tyranny of the Urgent! If you’ve not read it, I strongly recommend it. It’s a real gem.

So, building routines into your life offers many practical benefits.

How have routines helped you?

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10 Ways Pornography Damages your Brain

Pornography is deadly not only to marriages and to our walk with Christ, but to the brain as well. Consider what science is now telling us. 

Until recently the research on how porn impacts the body and brain have been correlative. That is, from a scientific perspective, studies did not show that porn use directly caused these problems (although common sense told us otherwise). The correlative evidence, however, is quite damning in itself. The problem has been that researchers have had trouble finding college students (the most often chosen group for guinea pigs in research) who have not used porn. And, even if they did, it’s questionable the ethics of introducing someone to porn.

However, new research is now showing clear causal relationships of porn use to damage to the brain. In fact, the variable (use or non-use of porn) is now becoming more available as a large number (over 75,000) of former porn addicts have formed an on-line community called NoFab. Through surveys, they are posting how their lives have changed for the better after getting off porn. Also, a recent German study has shown a clear causal connection between even moderate porn use and damage to the brain.

Here is what research now indicates that porn does to our brains and bodies.

  1. It becomes addictive. Overstimulation of the brain system that releases the pleasure neurotransmitter dopamine (which internet porn spurs in massive amounts) results in the buildup of the molecular switch protein called deltaFosB, an ingredient common in most addictions.
  2. It impairs memory and concentration.
  3. It numbs you to other pleasures of life and real sex in marriage (called desensitization). You develop a tolerance and need for greater and greater stimulation because real sex has become dull.
  4. Sensitization. Because your reward system has been hammered, you have an amped up attraction to porn that can tempt you to view it through even simple cues like seeing your computer monitor. Your brain goes into autopilot and your reward circuit says, “Do it now!”
  5. It diminishes impulse control and willpower. The fight between clear thinking and temptation is heightened and you have less willpower to say, “No!”
  6. It increases sensitivity to stress. Even minor stresses can lead to cravings and relapse because they activate powerful sensitized pathways.
  7. It literally shrinks your brain. Studies actually show that even moderate amounts of porn can shrink grey matter in areas associated with cognitive function related to our ability to focus. Porn users report pervasive brain fog.
  8. It causes depression and low energy because it interferes with normal dopamine production and signaling.
  9. You become more susceptible to risky behavior. Since porn addicts need a bigger and bigger hit they gravitate to more degrading kinds of porn and risky behavior to get that hit with diminished fears of experiencing negative consequences (i.e., getting caught).
  10. Erectile dysfunction. Porn users become less sensitive to real sex with their spouses and need more and more stimulation to get aroused. Ex-porn addicts report that porn created significant sexual problems, specifically ED. 

That’s the bad news.

The good news, however, is that because the brain is plastic, porn users can break free from porn and change their brains back to a healthy view of sex and sexuality. With Christ’s power, men (and women) can find freedom from the devastating effects of porn.

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