How to Improve Cognitive Function

 Improving cognitive function involves a combination of lifestyle changes, mental exercises, and sometimes dietary adjustments. Here's a comprehensive approach to boost your brain power:

1. Physical Exercise:

   - Regular Aerobic Exercise: Activities like running, swimming, or cycling increase blood flow to the brain, which can help with neurogenesis (the creation of new brain cells) and promote better cognitive function.

   - Strength Training: Can also benefit brain health by improving executive function.

2. Mental Stimulation:

   - Learning New Skills: Whether it's a new language, musical instrument, or complex game like chess, learning challenges your brain and can forge new neural pathways.

   - Brain-Training Games: Apps like Lumosity or games that focus on memory, attention, or problem-solving might help, though the benefits can vary from person to person.

   - Reading and Writing: Engaging in deep reading or creative writing stimulates various cognitive areas.

3. Nutrition:

   - Omega-3 Fatty Acids: Found in fish like salmon, walnuts, and flaxseeds, these support brain health.

   - Antioxidants: Foods rich in antioxidants (berries, nuts, dark chocolate) can protect brain cells from damage.

   - Hydration: Water is crucial for maintaining concentration and cognitive performance.

   - Moderate Caffeine: Can temporarily boost alertness and concentration.

4. Sleep:

   - Quality Sleep: Aim for 7-9 hours per night. Sleep is critical for memory consolidation and cognitive function.

5. Stress Management:

   - Mindfulness and Meditation: These can reduce stress, which in turn can improve cognitive function.

   - Regular Breaks: Short breaks during work or study sessions can boost productivity and cognitive performance.

6. Social Interaction:

   - Engage in Social Activities: Social engagement can prevent cognitive decline and improve mood, which indirectly supports cognitive health.

7. Avoid Harmful Substances:

   - Limit Alcohol: Excessive alcohol can harm neurons.

   - Quit Smoking: Smoking has been linked to cognitive decline.

8. Environment:

   - Organize Your Space: A clutter-free environment can reduce cognitive load and increase productivity.

   - Light Exposure: Natural light or light therapy can regulate your circadian rhythm, affecting sleep and mood.

9. Continuous Learning:

   - Stay Curious: Engage in lifelong learning to keep your brain active and adaptable.

Implementing these strategies can lead to significant improvements in cognitive function over time. Remember, consistency is key, and combining several of these methods might yield the best results. If you have concerns about cognitive decline or if you're not seeing improvement, consider speaking with a healthcare provider for personalized advice.

Continuous Quality Improvement

 

Want to improve your company? 

First, start by making a list of all 1 bazillion problems your company is struggling with. 

Then:

Whittle it down to the top 100,000 problems. 

Then: 

Whittle it down to the top 10,000 problems.

Then:

Whittle it down to the top 1,000 problem. 

Then:

Whittle it down to the top 100 problems. 

Then:

Whittle it down to the top 10 problems.

Then: 

Pick the top 2 problems to start with. 

Once you’ve got these 2 headed in the right direction, using Successive Approximations to slowly refine your processes and outcome, move to the next 2 problems on your list. 

Celebrate all the small wins the team achieves. 

#NewHampshire 

Personal Growth & Development

 Personal Growth & Development 

—> Create a clear vision of the best possible outcome. 

For personal growth and development it’s critical that we create a precise, accurate vision of your ideal future. 

—> Create a clear vision of the worst possible outcome. 

It’s also very important to create a fairly precise, accurate vision of what your future worst nightmare looks like. 

Future awesomeness. Future nightmare. 

—> Your strengths, positive qualities and characteristics, your constructive energies will move you toward your ideal future vision and away from your future nightmare. 

—> Your weaknesses, negative qualities and characteristics, your destructive energies will move you toward your future nightmare and away from your ideal future vision.

Part of developing your future visions (best and worst) is identifying your strengths - what you will use to move toward your ideal future outcome and away from your worst future nightmare - and your weaknesses - that which will move you away from your ideal future outcome and toward your ideal future. 

—> Know your strengths, your constructive element. 

—> Know your weaknesses, your destructive elements.

K. H. Little Consulting Services

Kenneth H. Little, MA

cell: (603) 726-1006

kenlittle-nh.com

Laziness? Really?

 

No one is lazy.  This is just a harmful, denigrating / self-denigrating, social diagnosis; a social pejorative. 

People do the best that they can. 

If you aren’t doing well, consider the reasons, the real reasons.  This takes careful and deep self-reflection.  

You will need some time.  It’s never easy to figure out what the real problem is.  You may need help.

Pirate Movie Adventure

 

Pirate Movie Adventure

I started conceptualizing life as a “Pirate Movie Adventure” when my wife was diagnosed with cancer. One minute, literally, life was beautiful.  The next minute, literally, she was informed of her biopsy results.  

Then she came home.  One minute, literally, life was beautiful.  The next minute, literally, I was informed of her biopsy results. 

Within a fraction of a second, our lives - together and individually - changed radically. 

We had it all.  She had finished her medical residency and begun work as a pediatrician, her lifelong dream.  We had purchased our first home together. We had two beautiful young sons. We lived in a beautiful area with mountains, rivers, and lakes all around. 

2.5 years later, my wife was dead. 

Life is a Pirate Movie Adventure

1. Sometimes the weather is warm and sunny with a nice breeze, the seas are calm, we are sailing along smoothly. 

2. Sometimes life is hot, dull, windless.  We are stuck in the doldrums.  No progress is made except through sheer sweat producing, agonizing  effort - pulling the heavy vessel forward.

3. Sometimes it’s stormy. We have to batten down the hatches. 

4. Sometimes, the pirates come and steal your fucking treasure. 

This became my model for life. 

Life is most certainly an adventure.  It’s not always a good adventure, but it’s always an adventure nonetheless. 

Mind Foods: Optimize Your Brain

 

Optimize Your Brain

Nutrition matters.  The foods your eat can either improve or damage your brain.

 Foods to avoid:

1. Red Meats. Consuming a lot of red meats … is associated with cognitive decline. < 4 three-ounce servings / week. 

2. Pastries & Sweets. Enjoy sparingly. < 5 small servings / week. For example: 1 small cookie. Switch to healthy whole fruits. 

3. Butter & Stick Margarine. Any fat that is solid at room temperature is a general no-no. Avoid butter, stick margarine, palm oil, coconut oil, and shortening. Use olive oil or grapeseed oil as your fat.

4. Fried or Fast Food. Avoid.  Twice per month at most. For example: 1 small serving of fries.

Foods to Include:

1. Leafy Greens

2. Berries

3. Nuts

4. Whole Grains

5. Fish

6. Poultry

7. Olive Oil

8. Beans and Legumes

9. Vegetable

For more information, see The Mind Diet and consult with your nutritionist.

K. H. Little Consulting Services

Kenneth H. Little, MA

cell: (603) 726-1006

kenlittle-nh.com

Leading Change

Leading Change Can be Difficult

Here are 7 helpful (not easy) steps.

Step 1: Know change is necessary

Step 2: Create the vision to focus all efforts in the desired direction

Step 3: Form an empowered improvement team with decision-making power. Hand them the new vision.

Step 4: Communicate the new vision to the entire organization.

Step 5: Establish a very real sense of urgency.

Step 6: Empower others to act on the vision

·      Remove obstacles

·      Change systems and structures to align with the new vision

·      Encourage risk-taking and non-traditional / innovative ideas (out of the box) ideas

Step 7: Plan for and create short-term wins.

·      Plan for visible performance improvements

·      Create these improvements, make them happen

·      Celebrate successes!

·      Recognize and reward employees involved in the improvements

Step 8: Institutionalize the new approaches.

·      Articulate the connection between the new behaviors and success.

·      Develop the means to ensure leadership development and succession.

For more information, contact Ken

K. H. Little Consulting Services

Kenneth H. Little, MA

cell: (603) 726-1006

kenlittle-nh.com