action steps | Simple Smart Science

The Brain Owners Owner’s Manual3 Simple Solutions For Quickly Boosting Your Memory

Julia Lundstrom

Chapter 2

Pick 2 actions from the following list to try in Week #1:

Sleep Action Plan Week 1

Date:

Action Step #1

Action Step #2

Day

A: Number of Hours Slept

B: Ease of waking up in the morning on a scale of 1-10.1 being very difficult and 10 being very easy to get out of bed.

C: Number of times you woke up and couldn't fall back to sleep for more than 5 minutes

Day #1

Day #3

Day #4

Day #5

Day #6

Day #7

Improvement Score:

Day #1 Score: _________________________

Day #7 Score: _________________________

Average Score: ________________________

Ending Score higher than 17?

Yes

No

Congratulations. Keep doing what you're doing and come back to this exercise if you ever fall below 17.

Go to Week #2: Try two more action steps and start over. Keep adding 2 Action Steps every week for the ten weeks. If you still haven't achieved at least a 17 in that time, please consult your doctor

Chapter 3

Food Action Plan Week 1 Date:

Action Step #1

Action Step #2

Day

A: BMI(Weight in Pounds / ( Height in inches x Height in inches )) x 703

B: Daytime energy level on a scale of 1-10 with 10 being the most energy.

C: Number of bowel movements

Day #1

Day #2

Day #3

Day #3

Day #4

Day #5

Day #6

Day #7

Improvement Score:

Day #1 Score: ____________________

Day #7 Score: ____________________

Average Score: ____________________

Ending Score lower than 16?

Yes

No

Congratulations. Keep doing what you're doing and come back to this exercise if you ever go above 16.

Go to Week #2: Try two more action steps and start over. Keep adding 2 Action Steps every week until you are below 16. If you still haven't achieved at least a 16 in 6 months, please consult your doctor.

How To Improve Memory & Concentration Through Movement

Here’s how to start.

(Note: If it’s been a long time since you’ve exercised, check with your doctor for suggestions before starting a new exercise regime.)

  • If you’ve never been an exerciser or if it has been a long time, start slow.A great place to start is by taking 10-minute walks, three times per week. Just enjoy the fresh air! Then, keep adding 10 minutes to your walk each week until you get up to 30 – 60 minutes. Also, try adding 10 minutes of resistance training two times a week using light hand weights or simply your body weight.
  • If you exercise occasionally, we recommend brisk walking or jogging three times a week for 20 minutes. Add 10 minutes each week until you get to 30 or 45 minutes of brisk movement, three times a week, and gradually increase the intensity until you get to 60-80% of your maximum heart rate. Meanwhile, add 15 minutes of resistance training or weight lifting twice a week… and pay attention to any changes in your memory, concentration, sleep quality and overall sense of well-being, not to mention the compliments you might start getting with all that movement. If you’re not a walker, any aerobic activity like swimming or biking is a great substitution.
  • If you already exercise regularly, be sure to keep upping the intensity! Also, try including high-intensity interval training and weight lifting at least 2-3 times week.
  • Anyone can re-grow brain cells and improve memory and concentration, no matter where you start!

Your Mission: Movement for Memory!

In the meantime, we are always here for you to answer questions, be your cheerleaders and have your back. Email us at [email protected] anytime, day or night or call us at 1-888-503-2911.