Jeanne Tripplehorn 06.10.1963

Posts Tagged ‘attention’

Green Movement: Take Your Mushy Mind Outside

9.23.14

shutterstock_girl-in-nature When I’m faced with a mental roadblock or just feeling a bit fuzzy upstairs, I take a walk.  Afterwards, I usually feel more relaxed and clear headed. Little did I know that my cognitive functioning was also improving! A recent study in Psychological Science reported that cognitive functioning improves after people interact with nature.  They had their participants do a complex mental task involving memorizing a list of things and mentally changing the order of the items around. Then half of the participants went on a walk through a park while the other half walked through an urban setting (downtown Ann Arbor). When they came back, they repeated the tests. Lo and behold, scores of those who walked through the park significantly improved while those of the city walkers didn’t. Oh, it gets better. Those of you without easy access to nature need not despair, because it turns out that they got the same effect using pictures of nature versus pictures of urban settings!

 

As you may have already noticed, menopause doesn’t just wreak havoc on your body, but your mind, too. So the next time you find yourself in a mental fog, take a hike!

 

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Movimiento Verde: Lleve su Mente Afuera


Cuando me enfrento a una barricada mental o me siento un poco borrosa en la cabeza, salgo a caminar. Después, usualmente me siento más relajado y lúcido. Yo no sabía que mi funcionamiento cognitivo también está mejorando! Un reciente estudio en Psychological Science reportó que el funcionamiento cognitivo mejora después de contacto con la naturaleza. Los participantes hicieron una tarea mental complejo que incluye la memorización de una lista de palabras y cambiando mentalmente el orden de las palabras. Luego la mitad de los participantes fueron en un paseo por un parque, mientras que la otra mitad de paricipantes caminaban por un ambiente urbano (centro de Ann Arbor). Cuando regresaron, todos repetieron las pruebas. Sorprendentemente, los resultados de los participantes que caminaron por el parque mejoraron significativamente mientras que las resultados de los otros que caminaron en la ciudad no mejoraron. Si usted no tiene fácil acceso a la naturaleza, no se preocupe. Los investigadores consiguieron el mismo efecto usando imágenes de naturaleza contra las imágenes de los entornos urbanos!


Como usted pudo haber notado, la menopausia no sólo provoca cambios problemáticas con su cuerpo, sino también con su mente. Así que la próxima vez que te encuentres en una niebla mental, vaya a caminar al aire libre!

How Exercise Could Lead to a Better Brain: Not Saying We Told You So

4.20.12

 

More news about how exercise is so great for your brain!

 

Check out this week’s New York Times Magazine for a great piece on how exercise can actually make you smarter! Yes, even for those of us with Menopaused Minds!


Memory Tip #4: Avoid Multitasking!

1.7.12

As the holidays approached, my girlfriend Tina began calling her cat Seymour. Her cat’s name is Garvey.  Seymour was the cat who lived next door many, many years ago. Tina wasn’t dementing. She wasn’t losing her memory. She was just another victim of Holiday Haze - a state of mind that occurs when you try to keep track of way too many things at one time and usually gets worse around the holidays.


Multitasking, keeping “too many balls in the air” or mental tracking (as psychologists call it), requires a great deal of attention and it’s exhausting. In fact, in terms of using up the brain’s energy, multitasking  is very expensive. Think about it this way: when you have a ton of programs running on your computer, it’s processing speed just isn’t as fast as when you’re only checking your e-mail.  Mental tracking is also a cognitive skill that declines dramatically with age. Hooray.

 

 

Unfortunately, we tend to beat ourselves up when we can’t manage everything as well as we  used to. Even though my gal pals now work full time, they’re still the ones who remain determined to create the perfect family holiday: festive decorations, yummy sweet treats, merry gatherings and thoughtful gifts for everyone. The need to recreate a 1950s vision of the holidays is probably nuts, but it seems that most moms suffer from this delusion. Mom may be the glue that holds the family together but she’s starting to melt!

 

 

So how do we avoid the overload of multitasking ? Here’s how:


1) Cut out anything superfluous. Learn to say “no” to commitments and delegate tasks to others. Acknowledge that you only have so much cognitive capacity and if  you commit to handling too much, you’re going to probably do a crummy job of it, or worse, drive yourself batty. Keep in mind that this will require some of us control freaks to get comfortable with others helping out and doing things their way. I know, perish the thought. But remember that this is all in the name of saving your brain. Trust us. Real Simple offers some great tips on how to politely say “no” to extra commitments.


2) Don’t try to juggle details or hold information in your mind, write it down, make a list, add it to your “log of the dayand then dismiss it. Keeping things off of your brain’s hard drive will allow it to run more efficiently.


3) Get organized! Don’t waste precious cognitive energy trying to retrace your steps to find those keys and that lost mitten. Organize your life so that it requires as little extra attention as possible.


4) Try to create a quiet, distraction free environment in which to work. Even something as simple as extraneous noise or voices drains attention.  In my office, voices permeate the walls.  I have found that a simple white noise machine or the background noise from a fan improves my concentration immensely.


5) Focus on one task at a time and finish it before moving on. Tell yourself that until you finish your task, you are not allowed to check your e-mail, answer the phone or roam the internet (yes, that includes Facebook).


Obviously, we can’t completely avoid multitasking, so here’s how you can perform your best while doing it:


1) Complete your multitasking  in the morning when you are fresh and rested. As the day progresses and you get fatigued, your skills will decline.


2) Eat a piece of fruit in the afternoon. The brain relies on glucose (sugar) and when glucose is depleted, attention skills suffer.  If you don’t have access to fresh fruit, keep prunes, raisins or cranberry juice on hand. Your attention should improve and you’ll be  getting those important antioxidents as well.


3) Avoid stress. Worries use up brain energy and diminish our ability to pay attention. (Yes, easier said than done, but we’ll be posting a list of some stress busters soon. Stay tuned!)


4) Avoid alcohol. Surprise, surprise: alcohol impairs our ability to perform tasks that require a lot of attention.  Now, before you throw your laptop across the room in protest, there’s good news: At the end of the day, when the multitasking demands are over, that one margarita may not be such a bad thing. In fact, in the long run, it might even improve your memory. Say what? Yes, you read that right! Cheers!

 

 

 

Memory Tip #2 Keep a Log of the Day

11.25.11

If you’re mind is gone, than you’ll need to find a substitute…and we’ve got one just for you!


Step 1: Get yourself a spiral bound notebook. Try to find one that fits in your bag or purse. (See below for suggestions)


Step 2: Open the first page of the notebook and write down today’s date.


Step 3: Log everything that happens. Note every phone call, every meeting, every conversation, every thought. Don’t answer the phone without a pen and your notebook in hand. Don’t grab for a sticky or a random piece of paper, you’ll just end up losing these. Write everything in your notebook even if it’s just a scribble.


Step 4: At the end of the day review your notes:

a) Put events on your calendar with address and directions

b) Add contacts to your iphone

c) Turn to a fresh page, put the next day’s date at the top and create a “To Do”  list

 

Sample Log of the Day:

 

Finding the Right Notebook:

You’ll be using this notebook everyday so it helps to choose one that will withstand some wear & tear and one that you enjoy using, be it because of the paper quality, utility features (e.g. pockets), or simply because it’s pretty. Here are some suggestions:


 

Project Planner: This is a notebook with your typical lined pages, but with added sections for lists.

Cambridge Project Planner Notebook, $9.99, Staples.

 

 

Pretty Notebooks: If you like looking at something, chances are you’ll use it more than if you don’t. There are so many pretty notebooks available these days, there’s no need to settle for those boring notebooks from elementary school are a thing of the past.


Jonathan Adler Notebooks with Pockets, $9.99, Barnes & Noble.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Vera Bradley Notebooks with Pockets, $10-16.

 

 

 

 

For a fun twist on an old classic, these notebooks are made from vintage books, including novels, text books, and children’s books. Ex Libris Anonymous, $14.

 

 

 

 

 

 

 

 

 

 

 

 

Notebooks with Pen Holders: Don’t waste time searching through your black hole of a bag for a pen. Get a notebook with a pen already attached. Or you can buy pockets and pen holders for the notebooks you already own. Page Pockets & Pen Loop, $3.99-4.99, The Container Store.