20 Journal Prompts to Help You Reinforce Your Daily Values, Maintain Mindfulness, and Cultivate a Growth Mindset

Insider Tip: Print this list out, keep it in your journal, reference before you write, and decide which prompt jumps out to you that day.

This article is for those of you who want to grow by becoming more dedicated to journaling but have no idea what to write or how to start. Journaling can be a powerful tool to reinforce your values, practice mindfulness, and foster a growth mindset. Here are some fun, engaging prompts to get you started, peppered with insights from great philosophers to inspire your journey.

Reinforcing Daily Values

1. Identify Core Values:

• Prompt: “What are my core values, and how did I live in alignment with them today?”

• Insight: Socrates famously said, “Know thyself.” Understanding your core values is the first step towards living a fulfilling life.

2. Value-Based Actions:

• Prompt: “What actions did I take today that reflect my core values?”

• Insight: Aristotle believed that “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

3. Integrity Check:

• Prompt: “Did I face any challenges today that tested my values? How did I respond?”

• Insight: Confucius stated, “The superior man is modest in his speech but exceeds in his actions.”

4. Gratitude for Values:

• Prompt: “Which of my values am I most grateful for today, and why?”

• Insight: Marcus Aurelius wrote, “When you arise in the morning, think of what a precious privilege it is to be alive.”

5. Future Goals:

• Prompt: “How can I incorporate my values into my goals for tomorrow?”

• Insight: As Lao Tzu said, “A journey of a thousand miles begins with a single step.”

Being Mindful

6. Mindful Moments:

• Prompt: “What was a moment today when I felt completely present? What was I doing?”

• Insight: Thich Nhat Hanh teaches, “The present moment is the only time over which we have dominion.”

7. Sensory Awareness:

• Prompt: “What sounds, sights, or smells did I notice today that I usually overlook?”

• Insight: “Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” — Buddha

8. Emotional Check-In:

• Prompt: “How did I feel throughout the day? Did I acknowledge my emotions without judgment?”

• Insight: Rumi expressed, “Don’t grieve. Anything you lose comes round in another form.”

9. Breathing Exercise:

• Prompt: “Describe a time today when I used deep breathing to center myself. How did it impact my mood?”

• Insight: “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” — Thich Nhat Hanh

10. Mindful Gratitude:

• Prompt: “What are three things I am grateful for today, and how did being mindful enhance my appreciation for them?”

• Insight: Cicero said, “Gratitude is not only the greatest of virtues but the parent of all others.”

Maintaining a Growth Mindset

11. Learning Opportunities:

• Prompt: “What did I learn today, and how did it help me grow?”

• Insight: “The only true wisdom is in knowing you know nothing.” — Socrates

12. Forced Discomfort:

• Prompt: “What area of discomfort do I want to subject myself to today for the sake of growth?”

• Insight: “What we achieve inwardly will change outer reality.” — Plutarch

13. Effort and Persistence:

• Prompt: “How did I show persistence today? What effort am I proud of?”

• Insight: “Success is not final, failure is not fatal: It is the courage to continue that counts.” — Winston Churchill

14. Mistakes and Lessons:

• Prompt: “What mistake did I make today, and what lesson did I learn from it?”

• Insight: “The greatest glory in living lies not in never falling, but in rising every time we fall.” — Nelson Mandela

15. Future Improvements:

• Prompt: “What is one area I want to improve in? What steps can I take to make progress?”

• Insight: “The only limit to our realization of tomorrow is our doubts of today.” — Franklin D. Roosevelt

Holistic Reflection

16. Values and Growth:

• Prompt: “How did my actions today reflect my values and contribute to my personal growth?”

• Insight: “To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” — Ralph Waldo Emerson

17. Mindfulness and Learning:

• Prompt: “How did being mindful today help me notice new learning opportunities?”

• Insight: “Your vision will become clear only when you look into your heart. Who looks outside, dreams; who looks inside, awakes.” — Carl Jung

18. Values in Challenges:

• Prompt: “How did I use my core values to overcome a challenge with a growth mindset?”

• Insight: “He who has a why to live can bear almost any how.” — Friedrich Nietzsche

19. Daily Reflection:

• Prompt: “What are three things I did today that I am proud of, and how do they align with my values, mindfulness practice, and growth mindset?”

• Insight: “Reflect upon your present blessings, of which every man has plenty; not on your past misfortunes, of which all men have some.” — Charles Dickens

20. Mental Dump:

• Prompt: “Put down any thought that comes to mind for the next 20 minutes, reflect on what you wrote and try to identify and patterns, recurring thoughts, or insights you can gain.”

By regularly engaging with these prompts, you can reinforce your core values, remain mindful in your daily activities, and maintain a growth-oriented perspective, ultimately leading to a more fulfilled and grateful life. Embrace these moments of mindfulness and watch how they transform your day-to-day experience.

Now get journaling….

How to Actually Overcome Negative Thoughts

Your negative thoughts want you to be lazy, sick, tired, weak, and powerless if you let them. They are ruled at the core by fear, which is always driving you to feel insecure and inadequate about yourself.  But here is a little secret...fear is like the Wizard of Oz,  all great and powerful, but just smoke and mirrors when you realize the weakling behind it pulling all the levers. 

In this article I'm going to give you some different perspectives, or ways of looking at those negative thoughts that can help you pry away the grip that fear has over them.

1. Call Them Out By Their Name: When you start naming them you take away part of their power, because you are not your thoughts, you are the observer, the chooser, and the experiencer. Let that sink in for a moment...

If you don't learn to observe and choose what you do with your thoughts,  your thoughts will continue tying to convince you that they are you. But they are just too unpredictable and changeable to actually reflect who we are.

Don't believe me. Try this. Think about when you were 8 years old. What kind of things did you think about? Were your thoughts different? How about the people around you, were they different; or at the very least look different? How about your surroundings were they different? What about your physical body, was it different than it is today? Yes, yes, and more yes.  Your physical body completely changed, every cell in your body has been replaced since then, you are litterally not the same person. I think bones cells take the longest, at about seven years. The people around you were different, your thoughts were different, and your surroundings.  But you were still you right? Yes of course! But how do you know? Because you observed and experienced it! Boom. Ok so now you with me on this lets continue.

2. Imagine Your Thoughts Are Like The "Endcaps" of Shoelaces: Endcaps, you know the unsung heroes of shoelaces. These small protectors keep chaos and shoelace fray at bay. Similarly, we need mental end caps because, let's face it, negative thoughts are often quite stubborn. They stick around.

In the book "Chatter: The Voice in Our Head, Why It Matters, and How to Harness It" by Ethan Kross,  one study conducted in New York's  Central Park was referenced, which involved a research method called the "experience-sampling" technique. The study aimed to investigate the impact of negative thoughts and self-talk on people's well-being and mental health.

The study involved participants carrying around devices that prompted them at various times throughout the day to report on their current thoughts, emotions, and activities. The participants were asked to describe where they were, what they were doing, and to rate their current mood. The key finding of the study was related to the content of the participants' thoughts.

The study found that when individuals' minds wandered, and their thoughts turned negative, it had a significant impact on their reported happiness and well-being. In particular, when people's thoughts became self-critical or negative, it correlated with lower levels of happiness and life satisfaction.

The Central Park study serves as an example of how everyday thoughts and self-talk can influence our emotional well-being and overall life satisfaction.

Negative thoughts can be like unwanted guests at a party. They arrive uninvited and linger even after the event is over. Positive thoughts, however, often exit quietly just as we start enjoying their company. 

So why the asymmetry in their stay? Let's dig into the conundrum shall we...

Back in caveman times, a negative thought was like a survival instinct. Imagine you're that caveman, and you spot a saber-toothed tiger in the shadows. Your brain would send out alarms – negative thought alert! Your survival depended on analyzing every angle of that threat. Is it hungry? Is it stalking? Sticky negativity could save your life then.

Fast-forward to now. No more lurking tigers, but our brains still do their ancient dance. Our body reacts similarly to a modern stressor, like the anxiety of a presentation, as it would to a prehistoric predator. It's like dialing 911 for a paper cut – a major response for minor issues.

This point reminds me of one of Mark Twain's hallmark jokes, which goes something like, "I've suffered a lot of things in my life, some of which actually happened."

Our minds often wage bigger battles than reality demands. Suffering, in this case, is the mind's twist on pain, not its literal twin, as Lord Byron so proposed.

The fix?

3. Recognize the negative loop. Simple, right? In today's complex world, simplicity is the hard part. With this technique you have the key to most mental health issues. Simply start to notice the moment you begin to feel discomfort. This could be anyform of discomfort (feeling, thought, temperature outside, negative weather, tired, angry, lonely, and on and on).

When you gain the ability to notice the moment you're uncomfortable, you've literally almost won. Rollo May the famous Psychologist once said in his book "Freedom and Destiny," that in between the stimulus and our response, is space, and in that space is our power to choose." Think of it like a traffic light, if your going steady and ignore the yellow light and keep going until its too late and turns read you get yourself into trouble really quick. In the same way, we need to notice when our bodies yellow light has flickered on.  A warning light in your car dash is there for a reason, it tells you that you need to service your vehicle. So for you service yourself.

Here's one good trick I use often from The Dialectical Behavior Therapy Work Book by McKay, Wood, and Brantly. When you get a negative thought, or experience a sensation of discomfort, think of the word REST.

R- Relax (take some breaths) create some space from what just happened.

E- Evaluate (am I any danger, is anyone else) do a quick assessment of the situation, you don't need to figure it all out right then.

S- Set and Intention (use a technique), do I need to take a break, take a walk, think some more, do some breath work, before I resume or return to the thought or situation.

T- Take Action - self explanatory.

4. Talk Back to The Thoughts: Talk back to those negative thoughts. Apply a positive "end cap" to them, and watch them fade. But there's more. It's in the tone – how we talk to ourselves.

In Transactional Analysis, a psychological theory, we have three ego states: Child, Parent, and Adult.

Our inner child ego may start to cause us to worry and doubt, becoming fearful and self-defeating, fearing the unknown like a trepidatious child. Imagine talking to yourself as if you were a nurturing parent, providing guidance and reassurance. "You've got this," you say, offering a virtual pat on the back. But beware, the Parent mode can also be overly critical – the inner nag that chips away at your confidence. Then, there's the Adult mode – composed, experienced, assertive, and in control of the situation. Picture meeting a friend who keeps their cool when life tosses curveballs. Your inner Yoda – calm, wise, a fact-checker. Identify with your inner adult EGO. The inner adult has no problem talking back to the negative thoughts. It knows it's not the thoughts.

Remember thoughts are like the wind, no one knows where they come from or where they are going, but we can recognize their effects. So we need to be careful of how we respond to those effects (our feelings), and not let them take over.  Besides, fear, as Steven Pressfield puts it, is a river a mile wide, but just an inch deep.

As you navigate life's roads, remember: thoughts are tricky, but the wheel to steering them is within your reach, if you can but push through illusion that you are your thoughts.  Embrace those end caps.  Life's too short for an endless tango of between self-doubt and fear.

Parting thought:

"The only limits you have are the limits you believe." - Wayne Dyer

Believe in transforming thoughts. You are the author, so write your script. Get those end caps; thoughts to guide, a world to conquer.

The Rhythm of Absorbing Information

Learning to Steep, Reflect, and Share

Life has its rhythm, much like the ebb and flow of tides. The key to a balanced life often lies in finding the right rhythm, the equilibrium between soaking up knowledge and sharing wisdom. In a world where information constantly pours in like a deluge, we must ask ourselves: are we drowning in the flood or parched for a drop of insight?

The modern age is an age of bombardment, with ceaseless streams of information from social media, news, calls, texts, emails, and more. While some of this bombardment can be enriching, like savoring a thought-provoking lecture on a beloved topic, it often overwhelms our mental capacity. It’s not an input problem; it’s an issue of retention and output.

Psychologist Jordan Peterson, the guru of articulation, suggests that we should only speak about subjects on which we are three times as knowledgeable as we share. In other words, our reservoir of knowledge on a topic should vastly exceed the words we pour out. This ensures not just eloquence but also a gravitas that captivates our audience.

This brings us to a crucial focus: controlling our intake to “steep” in the knowledge we absorb. Steeping, like a good cup of tea, allows us to form a clean and well-organized mental “fund” of information that we can draw upon. So how do we steep in the knowledge we encounter? We practice “uni-tasking” and we reflect.

Uni-tasking is the mindfulness antidote to the myth of multitasking. Take a simple experiment: count from 1 to 10 in your head as fast as you can without error. Easy, right? Now try counting from A to L as fast as you can without faltering. Simple because you uni-tasked. But when you combine both sequences, it becomes mentally taxing. Multi-tasking is simply a divide of attention, leaving you dazed in a haze of distractions.

While uni-tasking is about being mindful of the moment, reflection is the missing piece of the puzzle for many. Our minds need time to marinate on the topics they encounter. Learning is not a race; it’s a journey where you allow ideas to sink in, sometimes by reading the same paragraph twice or even thrice. The time you allocate to reflection should mirror your reading time. The more you want to articulate something later, the more time you should spend marinating it in your mind.

Then, you put it in your words, revisiting it to enhance your understanding. This is a form of mental push-ups and meditation that grows with time.

Now, as you share your thoughts with others, make Mark Twain proud by knowing the facts before distorting them as you please. Strong opinions held loosely is the key. Embrace the wisdom of exploring the depths of your beliefs, acknowledging that others may hold different angles of the same story. Don’t be the person with vehement opinions formed from a headline and a single line of search results. Instead, be the one who seeks to understand and share knowledge generously.

In the grand symphony of life, the rhythm of your learning is inseparable from your success. Remember, it’s not just about input; it’s about the way you steep, reflect, and share your knowledge.

How Do You Actually Process the Things that Have Happened to You?

In this article we will uncover the power of words; how speaking and writing unlock thought processing. I will give you five action steps you can take to help you process your emotions, and three ways you can identify when you've fully processed something (even it it's traumatic).

Bruce Lee once said words are magic, "that's why it's called spelling." In the swirling tapestry of our minds, thoughts often resemble a jumbled assortment of puzzle pieces, waiting to be pieced together. As we navigate life's labyrinth, the ability to process these thoughts is crucial for clarity, emotional well-being, and personal growth. In this journey of unraveling the art of processing, we'll explore how speaking and putting pen to paper are not just mundane acts but potent tools that empower us to organize, untangle, and make sense of the chaos within.

Processing: Unraveling the Tangled Threads

Before we dive into the power of words, let's unravel the enigma of "processing." Picture your mind as a bustling library, filled with countless books of thoughts, emotions, and memories. Now, imagine these books scattered chaotically across the floor. Processing is the art of picking up these scattered pages, reading through them, sorting them into neat shelves, and creating a coherent narrative that you can learn from.

The Magic of Words: Unleashing the Process

"Words are, of course, the most powerful drug used by mankind." — Rudyard Kipling

Language is the bridge between the abstract and the concrete, between the chaos and the order. Speaking allows us to externalize our thoughts, making them tangible entities that we can confront, examine, and rearrange. Putting pen to paper takes this power even further, as words become permanent imprints of our inner world.

Through the act of speaking, we transform fleeting thoughts into audible realities. In doing so, we often find ourselves processing our emotions, fears, and even long-forgotten memories. The simple act of articulating thoughts forces us to confront them head-on, forcing clarity upon what was once a blur.

Processing Emotions and Memories: 5 Actionable Steps

1. Journal Your Heart Out: Grab a pen, a notebook, and pour your thoughts onto paper like pouring raindrops onto a thirsty garden. The act of writing allows you to externalize emotions and memories, freeing your mind from their heavy weight.

2. Embrace the Power of Conversation: Engage in candid conversations with a trusted friend or therapist. Sharing your thoughts out loud provides a fresh perspective, making it easier to process and understand complex emotions.

3. Mindful Meditation: Sometimes, the clutter in our minds needs a gentle breeze to settle. Engage in mindful meditation to observe your thoughts without judgment, allowing you to process them from a place of detachment.

4. Creative Expression: Paint, worship, pray, dance, sing, or create something that captures your emotions. Channeling your thoughts into creative outlets can help process them in unconventional and enriching ways.

5. Write Letters to Yourself: Pen heartfelt letters to your past self, present self, and future self. This not only serves as a therapeutic exercise but also aids in tracing your emotional journey and the progress you've made.

How do I know when I've processed something enough to move on?

Signs of Successful Processing: Unveiling the Clues

1. Emotional Liberation: When you've processed your emotions, you'll feel a sense of lightness, like a heavy burden has been lifted from your shoulders.

2. Clarity Amidst Chaos: As you navigate through your thoughts, you'll notice that your mind is clearer and more focused, enabling you to make decisions with greater confidence.

3. Integration and Growth: Processed thoughts pave the way for personal growth. You'll find yourself learning from your experiences, becoming more resilient, and gradually evolving into a wiser version of yourself.

Conclusion: Crafting Order from Chaos

In the tapestry of our lives, processing is the delicate art of weaving order from chaos. Speaking and writing are the potent tools that enable us to take control of our internal narrative. As we explore the crevices of our minds with the magic of words, we uncover hidden truths, transform tangled emotions, and find the strength to embrace our journey fully. Remember, within every word spoken and every inked line, lies the potential to unlock the door to understanding, healing, and growth. So, let your words flow and your thoughts find their place, for therein lies the path to a more mindful and enlightened existence.

Why It's So Hard to Be Satisfied in Your Life

A century ago a weary traveler once came to the entrance of small village in rural Japan where he was greeted by an old lady weaving baskets out of reed. Embarking on a tireless journey, the traveler had traveled to many different villages in the countryside over the past few months. The traveler was searching for opportunity, and a way to break through the generational chains of limitation the people in his life had placed open him. The traveler had a gut feeling that he would ‘know it when he saw it.’

As the traveler met the old woman’s gaze, he asked her, “Do you live here madam?” To which, she replied, “All my life.” The traveler asked, “Do you mind if I ask you something?” Continuing, “what kind of village is this, and how are the people?” To which the old woman countered, “Well, what were the people like in the village you came from?”

The weary traveler paused for a moment, then stated, “The people in the village I came from, and as a fact of the matter all the villages I’ve visited going back to where I grew up, are all consistently disappointing to say the least.” The old woman raised her eyebrow to a beat of curiosity. Continuing, the weary traveler stated, “The people I’ve experience in my life are greedy, manipulative, and only out for themselves.” “I’m continually disappointed, and only want to find a place where there is a chance for me to climb to success and finally find inner joy.” “I know it when I see it, “ he finished.

The old lady’s face changed, as her leathery skin expressed a number of wrinkles validating a deep concern. “I’ve got some bad news for you sir,” she continued, “This village is just the same as all the others, the people here don’t really care about you, you have to scrape and scrounge for everything. It’s hard living.” With a visual tone of disappointment, as if his heart was crying out in defeat, the weary traveler slowly put one food in front of the other, walking in to the village. After all, where else could he go.

The old woman felt pity for the weary traveler. She usually enjoyed sitting at the entrance and keeping busy by greeting people as they came in and out of the village, but today she carried the full weight of the conversation.

About a week later, the old woman was busy weaving baskets at her usual place, when she was greeted by another friendly traveler who seemed to have been traveling for some time telling by the look of wear on his clothing and shoes. As this traveler came closer the old lady noticed a lightness and sense of calm with his presence despite his fatigued exterior. The traveler greeted by asking, “Hello madam, are you from here?” To which the old lady replied, “Yes, all my life.” “Well, you don’t mind if I ask,” the traveler continued, “What sort of town is this?” Without skipping the beat, the old lady said her usual rehearsal, “Well what were the people like in the town you came from?” With a similar cadence, the traveler beamed with joy when he started talking about his recent experiences. “The people in the town I came from were amazing. They were so warm and friendly, and knew how to enjoy life. “ “Yes, I think anyone could have lived there for ever, given all the opportunity and community there.”

The old woman felt pride and joy when she started to talk about her own village. “The people here are just the same, we love our little village, and everyone here seems to contribute towards the greater good. I’ve lived here my whole life and wouldn’t live anywhere else. “Thanks,” the traveler said, ending on a high pitch, smile beaming as he walked through the gates.

_______________________________________________

Now, we all experience both traveler’s mindset from this story at different points of our lives. But what one key takeaway this story illustrates, is that we are always carrying the seeds of content or discontent within us, wherever we go. The duality of these universal personality factors is something eternally constant in all of us. However, we must not carry this truth about ourselves as a burden. We have to accept that there are universal laws of nature that prevent us from being fully content in life. There is a spirit of discontent in all of us, and we have to learn to contend with that fact daily. The best way to contend with having a part of you that will never be fully satisfied, is accept the fact that it is a part of you that will never go away. If you accept that there will always be spirit of inadequacy in you, you can start to accept all of you. Then you will be free of the burden.

There is a natural pace of provision in life granted to all of us, and we have to learn to be patient and tune into its rhythm. Epictetus (50–135 AD), the great Stoic Philosopher, and teacher of Marcus Aurelius, who wrote the famous Meditations, made the comparison of the pace of provisions in life is his writings in the Enchiridion stating (Interpretation by Lebell, 1994):

“Think of your life as if it were a banquet where you would behave graciously. When dishes are passed to you, extend your hand and help yourself to a moderate portion. IF a dish should pass you by, enjoy what is already on your plate. Or if the portion hasn’t been passed to you yet, patiently wait your turn. Carry over this same attitude of polite restraint and gratitude to your children, spouse, career, and finances. There is no need to yearn, envy, and grab. You will get your frightful portion when it is your time.”

Epictetus believed that the natural rhythm or pace of provision in life was an unchanging universal law. We also see this illustrated in the Bible when Jesus mentioned (BibleHub, 2011):

“Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Can any one of you by worry add a single hour to your life?”

There is a natural pace of provision in life controlled by God’s hand. We can start to develop patience and acceptance for the provisions God gives for us by tuning into HIS rhythm, or in other words identifying the things (behaviors, attitudes, beliefs, things, and people) we are clinging to or trying to force that keep us from living in the moment to moment. For example, you might say, I if I could just get a promotion, then I’ll really be satisfied. But that line of logic is flawed. In fact, if you were to get the promotion, you would still be unhappy. Why? Well, because you carried yourself there. If we don’t learn to look inside ourselves for the things were holding onto or trying to force, and develop ways to release the hold of those things, we remained burdened and are sabotaging ourselves from finding the joy in now, were endless blessings and opportunity reside.

Ok so now you may be thinking. How do I create inner joy and fulfillment? To do this, we have to learn balance between applying constant grace to ourselves, while simultaneously practicing discipline. We can never break the bonds of trying to, as Berné Brown puts it, “please, perform, perfect, and prove” (Beattie, 2019). I mention this problem in The Four Pillars of Radical Forgiveness, by highlighting that we tend to fix our attention and shine our light on the outside world, and tell ourselves the solution to our problems lie somewhere externally. However, our healing truly comes from within.

Here are three things you can start doing to help you cultivate contentment and fulfillment:

1. Each day identify 3 events (time and place) where you will be 100% present and try to enjoy the moment. This may be something like, “Conversation at the dinner table, enjoying my drive to work, cleaning my house.”

2. Spend more time alone with just the sound of your voice. Do you like the way you talk to yourself? Do you ever engage in distractions to keep you from being with your own thoughts? Our brain is powerful beyond measure, but if we don’t use it and let it use us, it will dictate our inner experience for us. Learn to be comfortable with yourself more by spending more time not being distracted and listen your own voice. We all need time to process barrage of stimulation every day life has to offer.

3. Practice periods of focused meditation. Full disclosure, this simple two-step technique requires some discomfort and boredom. But the benefits are incalculable. 1) Simply sit focused on observing your breath. You’ll notice when you do you’ll immediately want to control it. This gets frustrating but eventually you will develop the ability to simply observe. It’s a practice of letting go. 2) Next, when you mind wanders, which it will, gently bring it back to your breath. This is the part that is slightly uncomfortable and a little boring after a while, but this applies to all those situations in your life, where you are negatively affected by your thoughts, and catching yourself, and bringing your thoughts back to the present, helps prevent over-attaching to those thoughts, which can cause rumination. Start by doing this 3–5 minutes a day, before your able to add more time.

One of my old Pastors Heath Hardesty, once stated, “What you steep in changes you.” Which I’ve come to wholeheartedly agree. Therefore for any technique to truly work, you really have to steep in it for a while. A teabag dropped in water doesn’t turn into tea right way. It takes time and immersion for a transformation to take place. So in applying any of these techniques you’ll have to keep at them a while until you develop the necessary mental muscle for them to be applied second nature.

Thanks for reading! If you found this article helpful, please check out my other articles at yourkindofhappy.org/blog

References

Beattie, Karen, (2019). Four Destructive Traits of Perfectionism. https://www.thegrowthfaculty.com/blog/4destructivetraitsofperfectionismfromDrBrenBrown#:~:text=Perfectionism%20is%20not%20self%2Dimprovement,perform%2C%20perfect%2C%20prove.%E2%80%9D

BibleHub.com (2011). Matthew 6. https://biblehub.com/niv/matthew/6.htm

Stevenson, D. (n.d.). The Meditations. The Internet Classic Archive: http://classics.mit.edu/Antoninus/meditations.html

Lebell, S. (1994). The Art of Living: The Classical Manual on Virtue, Happiness, and Effectiveness. MJF Books, NY.

Want to Increase You Ability to Focus and Working Memory?

Here are 7 Tools You Can Use Today to Get Real Results

It quite ironic that statistically 90% of those of you who start reading this article on increasing your focus and working memory will skim through for approximately 13 seconds before moving on. Why are we so distracted in modern society? Well, simply put, the cognitive load requirements on our focus and working memory are greater than at any point in our history (Maksimenkoet al., 2018; White & Shah, 2019). We make thousands of decisions daily, and receive what some might say is a “bombardment” of information across a multitude of mediums. It’s become so bad that our attention span has declined to less than that of a goldfish (Microsoft Corporation, 2015). Our focus has been turned to screens, such as tablets, smart watches, television sets, and smartphones, where recent data has concluded that the average adult spends approximately 11-hours a day (Zimmerle, 2019, p. 54), myself included. So if you’ve made it past the first paragraph, give yourself a pat on the back, you’re ahead of the curve.

The nature and content on those devices is specifically aimed at grabbing our attention, and keeping it for as long as possible. This can put a strain on our cognitive load; or the quantity of mental effort being exerted in our working memory at a given point in time. One research poll of 2,000 smartphone owners in the UK found users use their phones for tasks an average of 221 times per day, compared to an average of 140 times per day on a desktop or laptop (Microsoft Corporation, 2015). A seminole study conducted in 1956 by George Miller at Princeton University found the average person can hold seven units of information at a time; with a normal range plus or minus two units (Miller, 1956). So we have a clash between the amount of information coming in and the amount of information we can store and process.

Research into areas of improving our ability to concentrate and focus is pivotal in preventing further cognitive decline in these areas. There are methods available to us that have been shown to increase our working memory and ability to remain focused, such as mindfulness meditation (Rahlet al., 2017,p. 224), streamlined music (Mossbridge, 2016, p. 9) and binaural beats stimulation, which will be discussed in more detail later. But first, it can be helpful to understand how the brain processes information in order for us to understand why we need to work to build mind-wandering resiliency

The Brain and Attention

There are several areas of the brain that have been associated with attention regulation, consisting of the dorsal and ventral attention networks, the cerebellum and the prefrontal cortex (which is the mother ship of attention). Within the PFC, the dorsal posterior cingulate cortex helps regulate attention by signaling increases or decreases in expected reward magnitude (Bourgeois, Chelazzi, & Vuilleumier, 2016). These areas work inter connectedly in order to discriminate what is relevant versus what is irrelevant. These systems can be categorized in the way in which they process information. Typically information in the brain is processed in a “top-down” or “bottom-up” manner. Top-down information processing is slower, intentional, and usually consists of more complex information (Gaspelin & Luck, 2018), whereas bottom-up information processing consists of stimulus-driven information that is typically unexpected (Bourgeois, Chelazzi, & Vuilleumier, 2016). These systems are believed to operate under what is called a “global hierarchy” (Markov, et. al, 2014), where each projection will show differing patterns of origin and termination. For example, bottom-up processing is typically carried by gamma-band synchronization, where top-down processing is usually carried by alpha-beta-band synchronization (Gaspelin & Luck, 2018).

So why are brain waves important? Well, they only become important if we understand that they can be manipulated; which they can (Alastair, 2010). During normal conversation where we are utilizing our working memory, while listening simultaneously, our brains are in a beta wave state, ranging from 14–28 hertz (hz). When we are multitasking, excited, or distracted, our brains transition to gamma waves, which range from 28 hz and up. However, when we are calm and focused on something specific, our brains transition to a lower frequency of alpha, which ranges from 7–14 hz. Researchers have discovered that alpha waves promote focus and working memory (Shekar, Suryavanshi, & Nayak, 2018; Kraus and Porubanová, 2015). Therefore, if we learn how to transition from other brainwaves into Alpha, we can increase our ability to focus. Additionally, researchers have discovered that lower frequencies regulate higher frequencies, and are more powerful (more amplitude)(Klimesch, 2018). This is important because if we can transition into a relaxed Alpha state of mind, then we can regulate our attention better. Luckily there are some things we can do to increase our ability to remain in an Alpha wave state, while blocking more localized distracting brain waves.

Practical Tips for Increasing Focus and Working Memory

1. Binaural Beats Stimulation (Alpha Wave 7–14hz)

Binaural Beats is a specific kind of sound that when listened to can enhance a person’s creative ability, focus, memory, as well as mood (Reedijk, Bolders, & Hommel, 2013, p. 786; Colzato, Barone, Sellaro, & Hommel, 2015, p. 275; Kraus & Porubanová, 2015, p. 142; Chaieb, Wilpert, Rever, & eFell, 2015, p. 5). Binaural Beats (“bi”-two, “aural”- relating to the ear), are a combination of two closely related frequencies played in each ear. When the human brain receives input from both the frequencies, it synchronizes them through a process called “entrainment.” For example, when frequency (a) is played at 500 hz in the left ear, and frequency (b) is played at 514 hz in the right ear; the brain will synchronize the frequencies at 14 hz, which is the difference between the two. The result of this process is the synchronization of multiple groups of neurons across different parts of the brain, resulting in brain waves (Reedijk, Bolders & Hommel, 2013, p. 786). If listening to BBS is too uncomfortable, try masking it with white noise, or classical music. Studies have shown playing other music overlay with BBS does not decrease its effectiveness (Garcia, Miguel, & José, 2018). Streamlined music has been shown to incorporate elements of binaural beats as well as other elements to achieve a more focused state; streamline music can be found on websites such as Brain.Fm.

2. Get better sleep

Sleep is one of the number one things you can do to increase your focus and working memory, there are simply too many studies to cite that confirm the detrimental effects of a good night sleep, so I’ll go right into some tips that can help you get a better night sleep. I will also post a blog directly on this topic but will give you the highlights…

a. Stop eating at least two hours before bed.

b. Turn off all screens one hour before bed (at a minimum).

c. Drink “Nighty Night” Tea, or a mixture of 1 part apple cider vinegar, 3 parts honey, and a squirt of lemon in a mug of warm water.

d. Shut out all ambient light (red lights are ok) or get an eye mask.

e. Get a neutral masking sound machine or play white or pink noise from your phone.

f. Turn your home temperature down to an ideal 67 degrees fahrenheit.

g. Sleep in less clothes, but with socks on your feet.

h. Invest in a comfy mattress with a cooling pad or try the “ChiliPad;” you can find it on amazon.

3. Cognitive Enhancing Supplements

Starting with the two most important supplements (minerals) you should try to take some magnesium (typically before bed) and vitamin D. Magnesium activates over 300 enzymes that work to promote cellular repair and regrowth, as well as regulating your key neurotransmitters of dopamine and serotonin. Due to soil degradation and the standard American diet, you may not be getting enough magnesium, even if you’re eating all organic vegetables. One study showed that 97% of children diagnosed with ADHD were deficient in magnesium (Kozielec & Starobrat-Hermelin, 1997). Vitamin D has similar effects for regulating neurotransmitters, and is one that most adults are deficient in, and should be supplemented regularly. Other supplements can be shown to improve focus and attention, and often have a proprietary blend of enchanting ingredients, be wary ones that rely heavily on caffeine for their pick-me-up; chances are you already have enough. Some ones that I prefer, are “Super Neutropics Genius Consciousness,” “Alpha Mind,” or a Nicotinamide Mononucleotide Supplement. Lastly, if you get a dip of concentration a short while after drinking a cup of coffee, you can try adding some L-Theanine into it to help you maintain a longer period of focus.

4. Focused Meditation

One of my favorite activities to do with my patients is 3 minutes of meditation. It might not sound like a lot, but I believe in making small changes over time, which turn into habits, and start to create real results. Probably the best type of meditation — out of the 99 common types — you can do to keep your mind from wandering is focused meditation. This method is very simple, you sit still and focus on your breath. While you’re trying not to move, you are regulating the impulsive center in your brain, the limbic system. While you are focusing on your breath you are adding electrical activity to the attention centers of your brain, primarily your neo-cortex (the outermost layer of your brain). The hidden key of meditation is not these two steps per-say, but the resisting the urge to move, and gently bringing your attention back after it’s wandered away from your breath. I call this, “catching your thoughts.” The more you catch your thoughts, and intentionally bring your mind back to what you are trying to focus on, the more fit your mind will be; think of them as mental pushups. I recommend finding a slice of time, merely three minutes long to focus on one thing only, and using that as your new daily minimum.

5. Uni-tasking

We all know those people who claim they are excellent multi-takers, perhaps you are one of them. Let’s do a quick experiment, try this; count in your head from 1–10 as fast as you can without messing up, go… Next, go from A-L as fast as you can without messing up…. Ok, easy right? That’s because you uni-tasked. Now try this, combine the two in sequence as fast as you can in your head, A1, B2, C3, and so on… It’s much harder isn’t it, especially wen you start getting to about G. This is because your brain is not designed to do two executive functions simultaneously. Sure we can drive a car and talk on the phone at the same time, but as traffic collision reports would credit, we are not nearly as good as driving when our attention is divided. Multi-tasking is simply divided attention. Persons who are successful in conversations, relationships, vocations, (and vacations for that matter), are simply more gifted at eliminating distractions of things that don’t really matter; mind-clouding junk. Key point…focus on one thing at a time if you want to be efficient at it.

6. Create of Focus Conducive Environment

One famous writer, Francine prose, would write while facing a plain wall because she felt it was the best way to eliminate distraction. We need to create an environment where we can lock in to what we are working one. You’ve already read how distracted we are with screens. Sometimes you simply need to turn the phone off, or at the very least put it on “do not disturb.” Additionally, eye strain is becoming more of a thing these days, and one thing you can do to help you maintain focus (if you are on a computer) is take more eye breaks. I suggest after 20 minutes of intense screen time, focus on an object in the distance for 20 seconds, and make sure your screen backlight is not any brighter than the background light in the room. Lastly, headphones are an excellent way to tune out distractions, why not kill two birds with one stone and throw some headphones on while listening to binaural beats?

7. Schedule Your Concentration Time

Are you reactive or proactive with your time? Life will give you lots to do if you don’t decide specifically what you will do when you will do it. Try throwing a block of time in your calendar (if you done’ have a personal calendar I would highly recommend) to allow for your important work. This can help you feel less obligated to respond to outside distractors because you’ve already committed to doing one thing. If you’d like to know more about this topic check out my video “Stop Letting the Day Control You.”

Hopefully these solutions will help you get the most out of your focus time. Please feel free to leave me comments and let me know your thoughts!

References:

Kozielec T, Starobrat-Hermelin B (1997). Assessment of magnesium levels in children with attention deficit hyperactivity disorder (ADHD).Magnes Res. 1997 Jun;10(2):143–8.

Maksimenko, V. A., Hramov, A. E., Frolov, N. S., Lüttjohann, A., Nedaivozov, V. O., Grubov, V. V., . . . Pisarchik, A. N. (2018). Increasing Human Performance by Sharing Cognitive Load Using Brain-to-Brain Interface. Frontiers in Neuroscience, 12. doi:10.3389/fnins.2018.00949

Becher, A. K., Höhne, M., Axmacher, N., Chaieb, L., Elger, C. E., & Fell, J. (2015). Intracranial electroencephalography power and phase synchronization changes during monaural and binaural beat stimulation. European Journal of Neuroscience, 41(2), 254–263. https://doi.org/10.1111/ejn.12760

Kraus, J., & Porubanová, M. (2015). The Effect Of Binaural Beats On Working Memory Capacity. Studia Psychologica, 57(2), 135–145. doi:10.21909/sp.2015.02.689

Microsoft Corporation. (2015). Attention Spans. Canada: Alyson Gausby.

Miller, G. A. (1956). The magical number seven, plus or minus two: Some limits on our capacity for processing information. Psychological Review, 63(2), 81–97. doi:10.1037/h0043158

Mossbridge, J. (2016). The Influence of Streamlined Music on Cognition and Mood. arXiv preprint arXiv:1610.04255.

White, H., & Shah, P. (2019). Attention in Urban and Natural Environments. The Yale journal of biology and medicine, 92(1), 115–120

Zimmerle, J. C. (2019). Limiting Technoference: Healthy Screen Time Habits for New Parents. International Journal of Childbirth Education, 34(2), 54–59. Retrieved from http://search.ebscohost.com/login.aspx?direct=true&db=c8h&AN=135888093&site=eds-live&scope=site