Intelligence for Your Life

Stressed? Your brain needs this simple habit!

Thinking about lacing up your running shoes?

Do it — your brain will thank you.

A new study from Brigham Young University found that running doesn’t just support your heart and lungs — it can also protect your brain from the damaging effects of chronic stress.

Here’s why it matters:

When we’re stressed, the body goes into survival mode — and that means it often de-prioritizes memory and learning.

Over time, chronic stress can weaken the connections between brain cells — especially in the hippocampus, the area responsible for memory and learning.

Normally, our brain strengthens those connections (called synapses) through something called long-term potentiation (or LTP for short).

 LTP is the process that helps us learn better and remember more clearly.

 But when we’re stressed for too long, LTP slows down — and memory suffers.

That’s where exercise comes in.

The researchers found that people under stress who exercised regularly had stronger brain connections and made fewer memory mistakes — compared to those who didn’t exercise.

Even moderate jogging a few times a week helped preserve LTP and sharpen memory.

The takeaway:

We can’t always avoid stress…

But we can fight back — with movement.
Lace up, get outside, and let your brain catch a break.

If you want a better brain well into old age – get your fill of mushrooms.

Researchers at the National University of Singapore found that eating two servings of mushrooms per week could cut your risk of brain decline in old age in HALF.

The scientists found that people who ate 300 grams of cooked mushrooms per week – which is about 15 medium-sized white button mushrooms – had a 50% reduced risk of cognitive impairment.

So what is it about mushrooms? They contain an amino acid the body can’t make for itself – ergothioneine, commonly called Ergo. It’s a potent antioxidant and anti-inflammatory. Some scientists even refer to Ergo as a ‘longevity vitamin.’ And shiitake mushrooms have more Ergo than most other mushroom varieties.
Of all the countries studied, Americans consumed the least amount of Ergo – and Italians consumed the most. And that corresponded to their mortality rate. The study found that people in the U.S. had the lowest life expectancy – while Italians had the highest of all the countries in the study.
…And the connection may be the Ergo Italians get from mushrooms!

Here’s one simple ritual that can change your entire day:

Say these 8 words out loud, first thing in the morning:

“Today is going to be a great day.”

That’s the advice of Dr. Daniel Amen, a double board-certified psychiatrist and brain-imaging expert.

He calls these the magic words — because your subconscious mind starts scanning the day for positive moments to prove the statement true.

And it’s not just motivational fluff — this practice works in two powerful ways:

1. Daily affirmations improve mental health

Research shows that people who use positive affirmations experience:

·       Greater self-compassion

·       Lower stress

·       Increased resilience and well-being

And the more consistently you say it, the stronger the effect.

2. It activates the brain’s brilliance center

When we’re stuck in negative thinking, the prefrontal cortex — the brain region responsible for creativity, planning, and problem-solving — becomes less active.

Positive thinking, on the other hand, boosts prefrontal cortex activity, helping us think more clearly and creatively.

That means starting your day with just one positive sentence can help improve your mood and your cognitive performance — especially as we age.

Want to boost your memory and mental focus — starting at breakfast?

According to neuroscience professor Claire Williams at the University of Reading, there’s one simple ingredient that can make a big difference: walnuts.

In her study, participants ate breakfast over several days — either with or without walnuts.

The breakfast?

Yogurt mixed with muesli (a blend of oat and bran flakes) — with one version including a handful of walnuts.

The results were clear:

Those who had the walnut breakfast performed significantly better on cognitive tests throughout the day.

 Quicker reaction times

 Sharper memory

 Improved focus during mentally demanding tasks

Why walnuts?

Walnuts are packed with:

• Healthy omega-3 fatty acids
• Protein to fuel brain function 
• More antioxidants than any other nut — helping protect brain cells from stress

According to Professor Williams, starting your day with just a handful of walnuts could give your brain a powerful mental edge.

 Allergic to walnuts? Try this instead:

Ground flaxseeds offer a similar brain-boosting effect!

They’re also rich in plant-based omega-3s, protein, and antioxidants — and blend easily into yogurt or smoothies.

The takeaway:

Your brain is powered by what you feed it.

So whether it’s walnuts or flaxseeds, adding a brain-boosting ingredient to breakfast can sharpen your thinking all day long.

Here’s your latest brain-health intelligence:
If you want to think more clearly and sharpen your memory — start by sharpening your sense of smell.

Yes, really.

According to researchers at UC Berkeley, a simple daily “smell workout” can boost cognitive function more effectively than brain games.

Here’s how to do it:

While your coffee brews or your lunch heats up…

1. Grab four spices from your kitchen — like cinnamon, garlic powder, black pepper, and nutmeg.
2. Close your eyes and sniff each one, one at a time.
3. Try to identify the scent without looking.

That’s it. Just 2 minutes a day.

It may sound simple, but this kind of “smell training” rewires the parts of the brain responsible for quick thinking and memory.

In fact, researchers say it may cut the risk of memory problems by up to 50%!

Why it works:

Your sense of smell is deeply connected to the brain’s memory center.
Repeated exposure to different scents stimulates the turnover of nerve cells — helping keep your brain sharp, adaptable, and focused.

Bonus tip: Switch up your scents every couple of weeks to keep your brain engaged.

The takeaway:

For a better brain, give your nose a workout.
Smelling your way to sharper thinking might be the easiest — and most enjoyable — health habit you try this week.

To feel instantly more grateful, behavior expert Daniel Pink recommends a technique called “Mental Subtraction of Positive Events.”

What does that mean?

Instead of simply listing things you’re grateful for…
You imagine your life without them.

Let’s try it:

Pick something important — your family, your career, your health.

Now, think about what led to that part of your life.

Maybe it was a random moment — like meeting your spouse on a work trip…
Or bumping into a friend who happened to know about a job opening…

Now picture your life if that moment had never happened.

Suddenly, what you have feels more valuable — not because it’s new, but because you realize how easily it could have never been.

It’s the emotional core of the classic movie “It’s a Wonderful Life.”

And it works.

Why?

Because instead of chasing more, you’re deepening appreciation for what already is.That kind of gratitude is real — not just a mental checklist.

And the benefits?
Gratitude is linked to:

·       Greater life satisfaction

·       Lower risk of depression

·       Stronger relationships

·       Even increased longevity

The takeaway:

If you want to feel grateful right now — don’t add something new.
Imagine your life without something you already love.
That shift in perspective can change everything.

Chitchat gets a bad rap.

It’s often seen as awkward, shallow, or a waste of time.

But according to Emily Falk, communication professor at the University of Pennsylvania, small talk is actually a powerful gateway to connection.

Here’s why:

It’s not always about what we say — it’s about how it makes us feel.

When two people engage in even casual conversation — like chatting about the weather or weekend plans — their brains begin to sync up.

Literally.

Researchers have observed this brain mirroring in scans. Just like how we naturally mirror someone’s body language or tone of voice, our brains start to match up, too.

That neural synchrony:

 Makes us feel connected

 Helps conversations feel more enjoyable

 Encourages us to go deeper

So even simple small talk helps lay the foundation for:

• Trust
• Empathy
• Meaningful relationships

And the more we learn about someone — even through light, everyday exchanges — the stronger that bond becomes.

The takeaway:

Next time you’re tempted to skip the chitchat… don’t.

A little small talk could be the first step to a deeper connection.

Ever wonder what professional athletes are doing to stay mentally strong?

Journaling.

According to Washington Post sports reporter Adam Kilgore, more and more NFL players are turning to journaling to deal with the mental stress of the game.

Once seen as something mostly done by women, journaling is now gaining ground as a powerful mental health tool — for everyone.

Here’s why it works:

 Psychologists say that when you write about your feelings, you’re literally offloading your stress onto paper.

Once it’s out of your head and on the page, it’s much easier to stop dwelling on it.

But the benefits aren’t just emotional — they’re physical too.

 A study from the University of Texas found that people who journal regularly:

 Visit the doctor less

 Have more immune cells

 Show reduced blood pressure

That’s because journaling helps lower stress, which has a ripple effect throughout your entire body.

Want to take it further?

End each journal entry with this simple line:

“From this I have learned…”

That one step helps you process tough experiences and move forward with clarity.

And remember — your journal doesn’t have to focus only on struggles.

You can use it to write down:

    Things you’re grateful for

    Compliments you’ve received

    Small wins from your day

And when you’re feeling low, you can flip back through those pages for an instant mood boost.

The takeaway:

Journaling is more than just writing — it’s therapy, reflection, and healing, all in one notebook.

When was the last time you did absolutely nothing?

No phone.

No TV.

No music.

Just you, sitting quietly with your thoughts.

It might sound uncomfortable — but according to the Journal of Experimental Psychology, it’s actually good for you.

The experiment:

Researchers asked people how much they thought they’d enjoy 20 minutes of distraction-free stillness — no screens, no stimulation.

Then they had them do exactly that.

And the result?

Most participants enjoyed it far more than expected.

Even better, the study found that letting the mind wander without distractions led to:

 Greater creativity

 Fewer negative thoughts

 Improved emotional regulation

And here’s something fascinating…

Being at peace with doing nothing is a sign of intelligence.

Why? Because people who are comfortable being alone with their thoughts often use that time to reflect on their goals — both short- and long-term. That type of introspection is a hallmark of higher-level thinking.

The takeaway:

Quiet time isn’t wasted time.

In fact, it might be exactly what your brain needs to reset, refresh, and grow.

Plus, being comfortable with being alone and doing nothing is a sign of intelligence! That’s because people, who are content being alone with their thoughts, use that time to think about their short and long-term goals……which is a sign of intelligence.

Even if you’re feeling completely overwhelmed, you can train your brain to bounce back! That’s according to Professor Judith Moskowitz from Northwestern University, who teaches resilience-building strategies to students of all ages.

And when students finish her course, they have less anxiety and depression, fewer sleep problems, they feel less isolated and generally feel more positive. So what are the skills?

·      First, focus on the beauty that surrounds you. Even in an area completely paved with concrete, you can probably find a dandelion poking up through a crack.  When you pause to appreciate small moments of beauty, your brain responds with a more positive mood.

·      Then there’s positive reappraisal – or looking for the silver lining. Let’s say you have to work late. You can feel gratitude for the security of being employed. It’s not about denying stress – it’s about finding something meaningful inside it.

·      The class also teaches about personal strengths. Think about what you’re good at. Are you a good listener? Empathetic? Detail-oriented? Focusing on your personal strengths builds confidence and stability — especially in hard times.

And one of the most powerful outcomes of Professor Moskowitz’s class was an increase in participants’ sense of self-efficacy……Which means their belief in themselves to set a goal and accomplish it, improved.

The next time you’re ready to give up and throw in the towel – remember these two words: “Five more.” That’s the advice of behavioral scientist Daniel Pink.  He says, when a task feels too big or hard, your brain starts shutting down. You’re thinking about the entire project – or all 13 miles in a half-marathon. But the key to staying on track is to shrink your goal down into bite-sized pieces. So instead of thinking, “I have to finish this report by the end of the day. I don’t know if I can do it.” Say “five more.”

·      If you’re drowning in emails – answer 5 more.

·      If you’re struggling on a run – run for 5 more minutes.

·      If you’re working your way through a huge report – do 5 more pages. 

That tricks your brain into pushing forward without feeling overwhelmed and like it’s impossible.  And most of the time, 5 more turns into 10 more. You’ll get back your momentum. And even if you don’t, you’ve still made more progress than you thought you could. Because tackling a big goal one step at a time helps your brain perceive the task as manageable, which reduces stress and increases your motivation.

The next time you’re ready to quit — don’t.  Just say: Five more.

We’ve all heard the advice: “Sleep on it.”

Turns out — there’s real science behind that wisdom.

A study of nearly 50,000 adults published in the British Medical Journal found that we feel our best in the morning — both emotionally and mentally.

Our self-worth and life satisfaction typically peak shortly after waking up.

By contrast, we tend to feel our worst around midnight and after.

Why it matters:

Morning is the best time to think through tough decisions — personal or professional.

Here’s why:

The part of your brain responsible for concentration and focus is most active 2–4 hours after you wake up — around 10AM for most people.

Your communication skills are sharper in the morning, too — making it the ideal time to return calls, write emails, or tackle high-stakes conversations.

And our mental health is typically better on weekends and during the summer — which also makes those times great for reflection and big-picture thinking.

The takeaway:

If you’re facing a big decision, try waiting until the morning — especially on a weekend or summer day.

You may be surprised how much clearer everything becomes.