This site is designed to provide you with techniques which will create a new level of calm and focus in your life. The exercises contained on these pages are secular practices which have practical application in our daily lives. The benefits of meditation are available for everybody, regardless of your belief system.
SharpBrains Guide to Brain Fitness
The Sharp Brains Guide to Brain Fitness: 18 Interviews with Scientists, Practical Advice, and Product Reviews, to Keep Your Brain Sharp
The guide begins with a great dedication (“to your Unique Brain, and your Unique Mind”) and then goes on to debunk 10 ‘brain myths’. From there, it is organized into seven chapters:
- The Brain and Brain Fitness 101
- The 4 Pillars of Brain Maintenance
- Mental Exercise vs. Mental Activity
- Brain Training Software
- A Growing Range of Applications
- Ready for the Future?
- Opening the Debate
As you can see, the book covers a lot of ground. Yet, it is an easy read and well organized. Many of the chapters begin with a bulleted list of topics covered, and most of them end with a series of interesting interviews relevant to the chapter’s content. The interviews are numerous and an excellent addition to the book as they cover a wide range of topics and give you a good sense of the many different aspects of brain fitness.
The book concludes with a guide for using it with a book club, providing a bunch of topics for discussion. It goes on to invite you to continue the discussion online as there is now a forum on Facebook for talking about the ideas put forth in the guide.
Of course, this sort of thing is right up my alley, so I very much enjoyed it and recommend it to anyone looking to learn more about personal brain health, the science behind cognitive training, or the brain fitness industry. The only downsides of this book are several typos (something I can hardly complain about considering how prone I am to those myself) and the fact that it does not mention playwithyourmind.com among its quick picks for brain fitness (maybe I’ll make the next edition…). All in all, it’s an easy read and, considering the magnitude of the topic, a very important read as well. Pick up a copy, read it, and pass it on to a friend.
spin away
I was sitting at the table eating dinner when I endulged in a childhood habit of spinning a quarter on the table and trying to stop it mid-spin. The trick is you need to be very precise and steady with your movement and hit the perfect spot with the right pressure. The more you do it the better you get. (more…)
Fine Sensory Discrimination
Over the past year, I have put a lot of effort into learning to identify the different types of trees in the area. This is no small challenge, as some of them differ only in minute details, and there are numerous different factors that one must consider to properly make an identification. It occurred to me today on my walk that my brain has probably changed a bit as a result of this learning process. I’d be willing to bet that that I am way better at discriminating between shades of brown and gray than most people (because of spending a lot of time looking at bark) and also at remembering the structure of irregular shapes (because of all the time looking at leaves). In general, it seems this process has increased my awareness and attention to fine detail.
(more…)
take aim
Think for a moment how amazing our capacity to aim is. To see a target, assess its position in space relative to you, and then move your arm at the right trajectory and velocity (taking into account the phyiscal properties of the object you are throwing, and the influence of gravity) in order to hit it, is no small feat. And as is the case with many such activities that require integration of multiple cognitive functions, aiming is probably a great exercise for your mind. (more…)
Brain Fitness Interview with Dr. Shlomo Breznitz of CogniFit
The following is a discussion of brain fitness, brain training and neuroscience between Dr Shlomo Breznitz of CogniFit and Alex Colket of PlayWithYourMind
Alex: In order to properly frame our conversation, can you start things off by taking a moment to explain neuroplasticity and briefly discuss the implications of this science for the emergent brain fitness industry?
Dr. Breznitz: Until quite recently, neuroplasticity was regarded as the capacity of the brain to respond to stimulation in early life. The main interest in this came from the study of language development and the “miracle” of the ability of a small child to learn any language that happens to be in his/her environment. Thus, neuroplasticity was seen as the ability of the brain to develop the necessary connections and pathways between neurons on the basis of the information received. Furthermore, up to a certain age, so went the argument, the brain had the capacity to rearrange those connections if needed.
However, during the last decade or so, research revealed that a significant amount of plasticity remains in adult brains and even old brains. This means that the brain is responding to new stimulation and new types of information by establishing new connections between neurons.
We know today that the more connections a brain cell has to other cells the more protected it is from death cell, which affects primarily cells that are isolated. This principle makes a lot of sense, since if a cell is isolated it means that it was inactive for a very long time and hence its loss would not impact the functioning of that person. On the other hand, a well connected cell implies its frequent usage and hence of greater relevance to what the person does and needs in the future.
There are other mechanisms besides networking between cells that point out the advantages of new stimulation, but we can enter into those later, if you wish.
In any event, these discoveries imply that cognitive training can enhance brain function and open the window of opportunity for specific software that does just that.
Alex: So throughout adulthood, and even into old age, our brains are still capable of learning, adapting and growing – and they seemingly benefit from this process. What great news for us all (there goes the adage “You can’t teach an old dog new tricks”)! Presumably, there are a number of different ways to get the mental exercise necessary to keep the brain working, but it seems like computer games have become a particularly popular way of doing so. Why do you think CogniFit and other brain fitness programs have chosen this route? What is it about games that make them a logical choice for keeping our brains active and fit?
Dr. Breznitz: The computer has several advantages that make it the natural choice for brain training exercises (I prefer to think that ours are fun, but not really games). Chief among them is the opportunity to measure a whole host of data that would be otherwise unavailable. Thus, we can measure the precise speed of any decision, any movement with the mouse, even the slightest hesitations. In addition, all information is stored and like in our case sent into a database for both online processing and offline future research.
It is precisely this feature that makes it possible for us to adjust the level of challenge to each individual for each task, which is critical for the effectiveness of the whole enterprise.
Internet based applications, like our CPC, have the additional advantage that tasks can be interchanged (downloading new ones) according to needs, with particular advantage to making the program more interesting over time.
The computer milieu also allows excellent feedback to the user and this feedback can be immediate, which is extremely useful for learning any skill.
Alex: OK, well it sounds like online brain exercises are a perfect tool in theory, but what are people finding in practice? What tools can you use to determine if programs like yours are effective? How are these computer-based mental exercises impacting participants in their day to day lives? What has the scientific community found when they have studied the efficacy of brain fitness workouts?
Dr. Breznitz: There are now a growing number of studies, including a multi-site NIH sponsored effort, that demonstrate the significant impact of computerized brain training on both standard measures of cognition and indicators of daily lives. Your question is an important one, since in psychology there are no clear indicators to quality of life and we have to rely on self reports. At the same time, self reports are a pretty robust indicator of morale, which in itself if of central, since it impacts everything we think, feel and do.
The research record is developing now very rapidly and in spite of a few skeptic that are still around, the verdict seem to be positive.
Alex: In light of this growing body of scientific and anecdotal evidence, where do you see the brain fitness industry in 10-20 years? Do you think that mental exercise will one day be as emphasized and widespread as physical exercise is today? On that note, do you see this as something that people should be engaged in throughout their lives, not just in the latter part of them?
Dr. Breznitz: You could not have phrased it better. Yes, I am confident that cognitive fitness would be just another part of “total fitness”, which includes physical exercise, proper food, and mental exercise. And yes, I believe that while it is never too late to start, the sooner the better. It would become part of an enlightened person’s routine commitment and will be encouraged by the media, by the health professionals and by insurance companies.
Alex: I just read an article today about a recent finding of the Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE) study suggesting that cognitive exercises decrease the incidence of depression. A week ago I came across a report that some doctors have started prescribing brain exercise routines to their patients. Do you believe computer-based brain fitness programs can do more than help us keep track of our keys and play a mean game of bridge; do you think they might also play a role in keeping us happier or physically healthier? If so, what role do you think the health care industry should have in promoting this preventative approach to mental health?
Dr. Breznitz: The answer to this is definitely YES. We often see in our clients who use the program that they report higher energy, better morale and more involvement with their surroundings. All these are the antithesis of depression and anything that contribute to such a better state of mind is extremely valuable for elderly people.
We believe that cognitive training serves both the treatment of some problems and more importantly, their prevention and/or delay of onset. Just like physical exercise is not prescribed only when one needs physiotherapy, but rather as a means to reach better levels of physical health, so is the case with cognition.
Alex: Having just completed stage 1 of the CogniFit assessment round, I am reminded of another question I wanted to ask you. I think it’s easy for people to see the value in cognitive exercises for memory, hand-eye coordination and planning, but a little more tricky to see the importance in some of the more obscure and less-commonly-used mental faculties (as it is not as apparent how we use these in day-to-day life). Let’s take the timing estimation games for example (in one such game, you are presented with a picture for a period of time, then played a sound, and you are asked which one had the longer duration) – why did you choose to include these exercises in your program and what would you say to someone who might be inclined to skip them due to lack of perceived relevance?
Dr. Breznitz: Time estimation is critical to many everyday life situations. Consider the need to evaluate effectively the time you have left before a traffic light changes from green to red, that can be a matter of life and death.
Another important reason is related to diagnostics. The time estimation of certain types of cognitive decline (e.g. dementia) is seriously affected and we would like to know about this for obvious reasons.
Alex: Up until this point, I think we have agreed on just about everything, so I am going to mix things up a little by bringing up a topic that we may not see eye-to-eye on. My website playwithyourmind.com features around 100 different brain games and exercises that I developed without clinical trials, input from professional neuroscientists or any of the other scientific approaches taken by the more professional brain fitness programs. Not too long ago, I wrote an article questioning if these scientifically-developed programs are so much more effective than my amateur offerings as to justify the cost. With so many brain games out available on the web for free, why should people opt for a program like CogniFit Personal Coach that they have to pay for? What features make it more effective than the games on websites such as mine? Take this opportunity to defend your program against folks like myself who believe that there are sufficient opportunities for mental exercise without enrolling in a specific program.
Dr. Breznitz: Thanks for the opportunity to tackle this question.
The answer in a nutshell is all about personalization. It also distinguishes CPC from all current competitors. First, the rationale:
For any cognitive activity to be of value it must be close to the optimal level of challenge. Not too easy and boring and not too difficult and frustrating. Every person has a different level of challenge in the different cognitive domains. Consequently, the program must first assess the skills of the user as thoroughly as possible. CPC does just that by stating with a quite extensive assessment. The purpose of this is to plan a training regimen that best suits this person. Furthermore, the personalization does not stop there. As one starts training, the data collected feeds into a huge database and serves as an ongoing diagnostic tool to further personalize each exercise. Thus, if we start say with 10,000 people at the same day, after 3-4 training sessions there would not be two people doing precisely the same thing.
This level of personalization is not important only for motivational purposes, but for the value of training as such. Stimuli must be novel in order to engage the brain and push it to develop new pathways and connections between neurons. Our brains are basically lazy and quickly learn routines and make the most of repetition in order to function almost automatically, without the need for effortful thinking. Thus, even the most complex activities become routine (chess, bridge, scientific research, etc.) and lose their capacity to challenge our brains. This implies the need to continuously monitor the level of difficulty of each task in order to optimize its impact.
One of the main problems of elderly people is their vast experience, which saves a lot of cognitive processing effort, but at some cost to cognitive fitness.
Alex: So you find out where people are at and then give them what they need – a highly personalized program. Sounds good to me. Speaking of personalizing things, I’d like to conclude this discussion with a question about you. I would imagine that you, as an aging neuroscientist involved in cognitive health, are acutely aware of your own mental fitness and any potential decline therein. In your own experience, has there been one particular facet of your mind that you have noticed slipping, and if so, is there something you are doing to combat that change? Do you ever use your own exercises, or is coordinating all that you do exercise enough?
Dr. Breznitz: Like all persons who are not getting younger I have noticed slowing down of information processing. Sometimes a word is missing for a while and one has to develop detours to overcome the problem. Fortunately, it is not to serious and I attribute my luck to both cognitive training (which I do for more than one reason) and to being an entrepreneur at the age of 73, surrounded by smart young people who make sure that I am challenged all the time.
About the Authors
Prof. Shlomo Breznitz, CogniFit Founder and President
Renowned cognitive psychologist, Professor Shlomo Breznitz has been engaged as visiting professor by numerous leading institutions including University of California at Berkeley, Stanford University, London School of Economics, and the US Department of Health and Human Services’ National Institutes of Health. Author of seven books and many scientific articles, Professor Breznitz is founding director of the Center for the Study of Psychological Stress at the University of Haifa, where he also served as Lady Davis Professor of Psychology, Rector, and University President. His acclaimed DriveFit™ training program, which was the first CogniFit commercial product, received the UK Prince Michael Road Safety Award.
Alex Colket, PlayWithYourMind.com & The Billion Dollar Quest
Alex graduated from Cornell University with a degree in Neurobiology but a focus in Ithaca’s natural and cultural beauty. After school he spent 3 years teaching at a Montessori school where he furthered his appreciation for the human mind. In 2004, he launched PlayWithYourMind and not long after, The Billion Dollar Quest
Build a Better Brain: Brain Fitness Tips
Your mind is like a child, and you as its parent are in charge of its development and well-being. As with most parenting, some people do this well while others do it poorly. Because the brain is so powerful, it’s sometimes easy to step away from the wheel and cruise through life on auto-pilot, but to do so is to do yourself injustice. History shows that the human species has produced a host of incredible people, and that most of them were of their own making. Each of our minds has so much potential – probably more than you can imagine – and ultimately, you and only you have the ability to unlock yours. It’s not easy, but it’s worth it; with one life to live, why not make the most of it?
Below is a list of some general suggestions as to how to better your brain and work your way towards a richer existence. There are many different things you can do to improve your mind, and each person needs to take different steps depending on where they are and what they are doing, so the following list is just a rough guide. If you are already doing a lot of these things, you are probably on the right track, and know it. If not, give them a try and I can pretty much guarantee they will make you mentally tougher with a greater appreciation for life.
In no particular order:
- Sleep – Sleep enough. Insufficient sleep affects mood and peformance considerably. Having a well-rested and well-fed brain is the foundation for all these other steps; without that, you may not have the energy for much else.
- Meditate – Talk to someone who practices this regularly and they will extol its benefits. Talk to a neuroscientist about meditation and they will explain that it has a profound effect on the mind and the power to transform the physical structure of the brain. Certainly, meditation is the most conclusive proof that you have the power to consciously control how your mind works. Unfortunately, it might also be the hardest and most time-consuming of the recommendations on this list, but well worth it.
- Exercise & Diet – You already know that you should be doing this for good physical health, but it’s also very important for your mental health as well; do not underestimate the value of blood flowing to your brain. Get that heart pumping by jumping rope, taking a swim, or dancing around your apartment. Take breaks from your day for a brisk walk or some yoga. Avoid sugars and processed foods. Eat lots of fruit, veggies & nuts, although not too much; over-eating definitely takes a few bounces out of your step.
- Music/Art – If you are not playing music, take a seat at the piano or the drumset. If you are not making any art, grab that paintbrush or clay. Even if you suck. Just do it. It’s good for you and fun. If you are hesitant to play an instrument, at least sing or dance. If you’re not inclined towards the traditional arts, at least take some artistic photos or play around in Photoshop.
- Language -Yes, the sensitive period for learning a new language is well past you. You will most likely never be able to make or hear all the sounds necessary for fluency. But don’t worry about that. Learning a new language is great mental exercise and can be very useful for work, travel and making friends. And I’ll expand that to include programming languages as well, which are also useful, challenging and fun.
- Hobbies – Picking up a new hobby or learning a new craft has myriad benefits. Quilting helps with fine motor skills and creativity. Fly-fishing helps your motor skills as well and gets you outside, surrounded by nature. Birding expands your visual and auditory memory. Coaching a sport works your ability to plan, manage & communicate. Pretty much any new activity you pick up will provide you with meaningful challenge and stimulation.
- Play Brain Games – Games have great potential to sharpen your mind, as they can be fine-tailored to a specific task and engaging enough to keep you working at it. With the advent of online brain fitness programs, you can now exercise your memory, verbal skilll, attention, problem-solving, visuospatial ability and more all in one convenient place. Check out playwithyourmind.com to play brain games
- Exercise Coordination/Balance/Motor skill – Play with balls, whether it be juggling, ping pong or a game of catch. Learn to tie knots. Practice standing on one leg or walking along balance-beam like objects (better yet, do yoga or dance). Play a game of Jenga or Operation. Try to balance objects on your head, hands or feet, or on each other. These may sound like games for kids, but there is a reason kids do them: they are fun and very good for you!
- Join A Club – This is sort of like taking up a new hobby, but with a social twist. Socialization and community make you happier and healthier, it’s a fact. So join a reading group, gardening club, softball team or PTA. Volunteering is great too, as it has all the benefits of a club with the added satisfaction of making a difference in others’ lives.
- Memorize Something – Start small and work your way up towards larger, more complex things. Try a song, a poem, a dialogue from your favorite film, or a famous speech. Learn PI to 30 digits for no useful reason other than to challenge your mind. Learn all the countries in Africa – and then their capitols.
- Jigsaw Puzzles & Model Building – Find a place in your home where you can slowly work on a jigsaw puzzle, or assemble a model. It’s a great way to exercise your spatial sense as well as a relaxing break from life. Just don’t get too frustrated if you can’t find that certain piece!
- Write – If writing isn’t a regular part of your life, it should be. And I am not talking about business emails. Do something creative or expressive. Start a blog, keep a diary, compose a poem or find a penpal.
- Breathe & Relax – Stress is a brain-killer. If you find yourself worrying too much, you need to find a way to relax. Start by taking deep, calming breaths and then move on from there, whether it be to porch with a book, to the pond with a kayak, to the garden with your plants or whatever/wherever else it is that puts you at ease.
- Overcome a Weakness / Challenge Yourself – Every time you set a goal and achieve it, you mentally reinforce the notion that you have the power over your life. It makes you feel strong, capable and better prepared for the next challenge. It reminds you of the great potential of your mind and your life.
Remember, life is what you make of it – cliche, but very true. Literally, your reality is constructed within your mind, and a healthy, stimulated mind is more likely to construct a happy, rewarding view of the world. Do not get wrapped up in what you can’t do or what you are not – usually these are just untruths and excuses. Each of us has a gem within us, waiting to be mined; start digging in and you may unearth parts of you that you had long-since forgotten or never even known. There is always room to improve – no human has ever reached their ceiling.
brain fitness programs – is science really so important?
I was just reading this article entitled Brain Fitness Industry Growth Driven by Science which discusses the role of scientific studies in validating the efficacy of a brain fitness program. One researcher is quoted as saying “Consumers should look for products with published studies showing the product worked, and should be wary of general claims that a product stimulates the brain when there is no published study of that product”. While I think it is important that people are doing these studies to investigate the idea that mental exercise can improve cognitive functioning, I think a comment like this is going a little far. It is not hard to develop an exercise or game to stimulate your mind, and the idea that only scientifically developed and tested programs have validity is absurd. Many neuroscientists advocate classic games like crossword puzzles or chess as a means to keep the mind fit – were these invented by scientists in a lab? Likewise, no one needs to study swimming or soccer to know that they improve stamina and tone muscles – it’s just obvious. Almost any game/activity/exercise that challenges you, that makes you think a little harder, or in an unusual way, is going to be a good tool for keeping your mind sharp and improving your mental facilities. That’s not to say that some of these scientifically-developed programs might not work a little better, but ultimately those gains can be offset by lack of intrigue or incentive to play. A game that engages you, and keeps you coming back for more, is more likely to be effective than some exercise that you struggle to complete and leaves you reluctant to repeat.
Brain Fitness Tips
Obviously, I strongly believe that brain games can be an invaluable tool in your quest for a healthier, stronger brain. However, exercising your mental functions with games is only part of the picture; there are a number of other valuable activities you should engage in that will help keep your mind sharp and fit. Below is a list of some of the other important lifestyle choices I recommend for optimal brain function.
Physical Exercise
- Above all else, your brain requires blood flow and the oxygen that comes along with it. If your brain is not provided with a sufficient supply of this most valuable resource, all your other efforts will be for naught. Ideally, you should be getting regular cardiovascular exercise from running, swimming, biking or another strenuous exercise of your choice. If your health does not permit this, you should at least try to take brisk walks a couple times a day to keep your heart pumping and your blood flowing
Proper Diet
- Just like your heart, your liver, or your intestines, your brain will benefit from healthy food choices. Diets high in fat can restrict blood flow while excessive sugar consumption can cause lethargy after an initial rush. Furthermore, it is important to make sure your diet includes the complement of vitamins and minerals necessary for synthesizing the myriad chemicals in use within your brain.
Socializing
- The primate brain evolved largely to facilitate social interaction, and deprived of such stimulus it can rapidly deteriorate. whether it is hanging out with old friends, or meeting new people, socializing is invaluable when it comes to keeping your mind sharp. In fact, several studies have indicated that the quality of one’s social life is one of the strongest predictors of longevity and mental health
Try New Things
- The brain is well known for its plasticity, and even in old age it is creating new neurons and forging new connections. When younger, we are exposed to all sorts of different stimuli and ideas, but as we age many of us tend to become more limited in what we do. Learning new skills or exploring new hobbies – whether it be dancing, quilting, bridge, or a new language -challenging yourself with new activities keeps your mind sharp and ready to handle whatever life throws at you. Don’t be discouraged if you find learning difficult – it is well worth the effort, and usually fun to boot.
Relax
- Elevated levels of stress cause your body to release cortisol. While this is adaptive and beneficial in the short term, over a longer period it can wreak havoc on your body, and in turn, your mind. Obviously, this is easier said than done, but do your best to stay relaxed and calm. Breathe deeply and try not to worry too much, especially about things that are beyond your control.
Be Positive and Have Faith
- Literally, you have the power to program your brain with your thoughts. while genetics plays a role in our mental makeup, much of our personality is a product of choices we make – the things we choose to do (or not do) and the thoughts we choose to entertain. Being positive and believing in yourself can go a long way when it comes to achieving goals, recovering from illness, or being happy. In life, it is not always the most capable or the most experienced people that succeed, but rather those that really believe in themselves. Filling your mind with notions of self-worth and good health can go a lot further than you might expect!
Yoga
- We have chosen to include yoga on this list because it has myriad benefits. Depending on the type of yoga you do, it can offer physical exercise, social interaction, relaxation and positive frame of mind. Furthermore, any form of yoga you do will require you to learn new ways of moving your body, breathing, and focusing, all of which benefit the brain. There is a reason that yoga has been so popular in the East for over a thousand years and is now catching on in the West like wildfire-it’s because it can work wonders for mind and body alike.
Don’t Be Lazy, Mentally Speaking
- While it might be easier to use your cell phone for keeping track of phone numbers, or a calculator for making computations, you are doing yourself a disservice by relying on these crutches. Your brain is specifically designed to facilitate these sorts of activities, and you should not shy away from chances to utilize these skills. Life is constantly presenting you with opportunities to use your mind and it is your choice whether you take advantage of them or whether you choose the easy way out. “Use it or lose it”.
The Online Brain Games Blog
Looking for another source of information about the latest in brain games and mental fitness? Gary D has made a blog just for that purpose, appropriately titled Online Brain Games Blog. From Gary, on why he started the blog:
With so many people looking for ways to improve their brain function, the internet has exploded with websites feeding this need. There are literally thousands of sites on the subject of brain fitness and brain games. The onlinebraingamesblog was created to help sort out the best of the best from these sites.
new brain training games on the market
Here is a review on a new brain fitness game for the G1 (google’s mobile device). The application is called Brain Genius.
Brain Genius bills itself as a way to “train your brain,” and it does require a bit of a commitment. It tracks performance PEER1 Managed Hosting – free firewall and SAN Backup for six months. Click to learn more. and unlocks new games as you progress.
And here is a review for a new game for Nintendo DS called Challenge Me: Brain Puzzles
Relax, Play and improve your mind. Challenge Me: Brain Puzzles, with its extended gameplay and variety of features, gives you the chance to test yourself while having fun. Guaranteed to stimulate and surprise with hours of gameplay to keep you entertained, Challenge Me: Brain Puzzles is a relaxing and entertaining way to keep your mind challenged and stimulated.
