During learning sessions, inject 10-second rest periods where you do nothing and let your mind drift. This significantly accelerates skill acquisition and retention by allowing the brain to rehearse information at 20 times the speed. Additionally, take a 20-minute nap or decompressed period after a learning session.
Engage in activities that involve forward acceleration while tilting your body and head (e.g., carving on a skateboard/snowboard, leaning into turns on a bike). This profoundly enhances physical balance, activates the cerebellum, and can improve mood and well-being due to neuromodulator release.
Play low-intensity white noise in the background while learning or studying. This can enhance brain function and focus by raising baseline dopamine release from midbrain regions. Adjust the volume to be audible but not intrusive, ideally in the lower third of the volume dial.
When learning auditory information (e.g., music, spoken content), consciously decide to focus on particular cues, frequencies, notes, or themes. This focused attention enhances overall information capture and promotes neuroplasticity in the auditory cortex.
To enhance balance, practice standing on one leg (static posture) while actively shifting your visual focus from a near point to a far point and back. This exercise, done for 2-10 minutes, 2-3 times a week, integrates your visual and vestibular systems, improving overall balance.
Protect your hearing by avoiding situations where very loud sounds (e.g., fireworks, gunshots) are superimposed on an already loud environment. This ’two-hit’ model can rapidly cause permanent hearing loss, so use ear protection in loud settings.
When using headphones, keep the volume at a lower level. Listening to things at lower volumes for longer durations will help protect your hearing and prolong your ability to perceive sounds, as excessively loud headphone use can lead to rapid hearing loss.
To prevent motion sickness (e.g., in a car or boat), ensure your visual system is coupled with your vestibular system by looking out the front windshield or at the horizon. Allow your eyes to track motion naturally rather than fixating on nearby objects or screens.
If experiencing lightheadedness, consider if you might be dehydrated or low on electrolytes, particularly sodium. Adding a little sea salt to your water can sometimes alleviate these symptoms by improving hydration and electrolyte balance.
To enhance auditory learning and memory (e.g., names, directions), deliberately pay attention to both the onset and offset of specific words or phrases. This technique leverages the brain’s natural auditory attention mechanisms to improve signal-to-noise ratio.
Consider avoiding white noise machines or similar background noise for very young children and infants during sleep. Prolonged exposure might disrupt the normal development of tonotopic maps in their auditory system, potentially degrading auditory processing.
Utilize binaural beats at specific frequencies (e.g., Delta for sleep, Theta for relaxation, Alpha for recall, Beta for focus, Gamma for learning/problem-solving) to shift brain states. This can help some individuals achieve states better suited for learning, focus, or relaxation.
Consult a doctor about taking 3mg of melatonin daily for 30 days to 6 months. Studies indicate it can modestly reduce the severity of tinnitus symptoms, though it is not a cure.
Consult a doctor about supplementing with 50mg of elemental zinc daily for 1-6 months. This dosage has been shown in some studies to reduce subjective tinnitus symptoms in certain individuals.
Consult a doctor about supplementing with 532mg of elemental magnesium. A small study indicated an association between this dosage and a lessening of symptoms related to tinnitus.
If experiencing age-related tinnitus or tinnitus linked to cognitive decline, consider consulting a doctor about Ginkgo Bilboa supplementation for 1-6 months. Limited evidence suggests it might offer some benefit in these specific cases.
Drink Element (an electrolyte drink with sodium, magnesium, potassium, and no sugar) dissolved in water upon waking and during physical exercise. This ensures proper hydration and electrolyte balance, which is critical for optimal brain and body function.
Consider taking Athletic Greens once or twice a day to cover basic nutritional needs, address potential deficiencies, and support microbiome health with its included probiotics, which are vital for overall health.
Utilize the Waking Up app for meditation, mindfulness training, yoga nidra, or non-sleep deep rest (NSDR) protocols. These practices can greatly restore levels of cognitive and physical energy, even with short 10-minute sessions.
To hear things with greater accuracy or capture distant sounds more effectively, cup your hand around your ear. This simple physical action creates a larger pinna, funneling sound waves better into your ear.