View the book HERE

IMPROVE YOUR BRAIN FITNESS

SENSE-model

S-Sense

E-Exercise

N-Nutrition

S-Sleep

E-Experience

Stress

1. Regulate your physiological state
   • Regulate breathing
   • Practice meditation and mindfulness
   • Practice Progressive relaxation
2. Regulate your emotional state

   • Make time for doing what you enjoy:

     Write down five things

   • Locus of control:

     Write down top five - that frustrate you or drain your energy and challenge your response to them

   • Remember your purpose

3. Regulate your cognitive state
   • Do a brain dump once a week
   • Develop a working system that prevents overwhelm
   • Practice meditation or mindfulness.

Exercise

Three ways to boost brain fitness with exercise

1. Do 20 min moderate exercise per week
2. Take more breakfast
3. Aim at least 3 times 30 min intense exercise per week

Nutrition

Your Brain’s favorite diet

• Water
• Fish and seafood
• Vegetables and leafy greens - Vitamin C, E9, K10
• Eggs
• Nuts
• Seeds
• Berries
• Turmeric
• Olive oil
• Green tea