More of Your Questions, Answered!
After a talk I gave at the company Blinkist, the audience asked terrific questions. Here they are - scroll down for my video responses
- Executive Function: Lots of ideas, lots of flow, but how do I execute? How do I develop more grit?
- I have a lot of ideas but great difficulty executing them. How do I get myself to act?
- ADHD here: Flow is a thing. Impaired executive function outside flow ( that can last 36 hours - then crash, obviously). Is there any approach to better distribute them ( less flow, and more executive grit? More propensity to friction?
- Healthy Lifestyle: Isn't every one of these good for us? Meditation, mindfulness, exercise, sleep, good food - it's unlikely to have a negative effect when most of us are probably starting from a low base.
- Exercise: Are there more benefits to using anaerobic or aerobic?
- Classroom: How might neurohacking work in a classroom environment?
- High Sensitivity: Ideas on managing the downsides of being a highly sensitive person?
- Experiments:
- Do you have a list of these 15-minute experiments somewhere or are they just in your book?
- How often do we need to do the experiments to know that that intervention is the one that works?
- Dementia: What help is now available for people with dementia or Alzheimer's disease
Video playlist about questions 1-7. After each video, the next starts automatically. Enjoy!
#1: EXECUTIVE FUNCTION VIDEO Lots of ideas, lots of flow - but how do I execute? How do I develop more grit?
Two questions I was asked after my talk at the company Blinkist relating to executive function:
Q1: I have a lot of ideas but great difficulty executing them. How do I get myself to act?
Q2: ADHD here: Flow is a thing. Impaired executive function outside flow (that can last 36 hours - then crash, obviously). Is there any approach to better distribute them (less flow, and more executive grit? More propensity to friction?)?
Further Resources
Note: If you have a medical diagnosis (or suspect one), please use these in addition to working with your medical provider.
* Experiments on this website - ericker.com in the Resources section, look for executive function experiments in the Self-Experiments & Neurohacks section
* My book, SMARTER TOMORROW - ch. 21 has 7 experiments you can do in 15 minutes a day, from exercise to blue light to neurofeedback to supplements and more; each of them targets executive function.
* Additional tools mentioned in this video
* Pomodoro method - https://lifehacker.com/productivity-101-a-primer-to-the-pomodoro-technique-1598992730#replies
* Virtual assistants - good ideas here, even if you’re not an entrepreneur https://web.timeetc.com/resources/how-to-use-a-virtual-assistant/how-adhd-entrepreneurs-can-make-the-most-out-of-a-virtual-assistant
* Clinical & Medical resources for ADHD
If you have been diagnosed or suspect you have ADHD or a significant executive function impairment, please talk to your doctor and read up on the standard treatment options:
* Medications - to manage symptoms https://www.healthline.com/health/adhd/medication-list#stimulants
* Behavioral therapy or coaching - to learn new skills and strategies. https://psychcentral.com/adhd/cognitive-behavioral-therapy-for-adhd#cbt-techniques
* Support groups - in person or online such as CHADD https://chadd.org/about/ and ADDA and ADDitude
* Educational or workplace support - to access assistive technology, extra time on tests, special seating, etc - the ADA (American Disabilities Act) or a Section 504 Plan in US public schools.
Two questions I was asked after my talk at the company Blinkist relating to executive function:
Q1: I have a lot of ideas but great difficulty executing them. How do I get myself to act?
Q2: ADHD here: Flow is a thing. Impaired executive function outside flow (that can last 36 hours - then crash, obviously). Is there any approach to better distribute them (less flow, and more executive grit? More propensity to friction?)?
Further Resources
Note: If you have a medical diagnosis (or suspect one), please use these in addition to working with your medical provider.
* Experiments on this website - ericker.com in the Resources section, look for executive function experiments in the Self-Experiments & Neurohacks section
* My book, SMARTER TOMORROW - ch. 21 has 7 experiments you can do in 15 minutes a day, from exercise to blue light to neurofeedback to supplements and more; each of them targets executive function.
* Additional tools mentioned in this video
* Pomodoro method - https://lifehacker.com/productivity-101-a-primer-to-the-pomodoro-technique-1598992730#replies
* Virtual assistants - good ideas here, even if you’re not an entrepreneur https://web.timeetc.com/resources/how-to-use-a-virtual-assistant/how-adhd-entrepreneurs-can-make-the-most-out-of-a-virtual-assistant
* Clinical & Medical resources for ADHD
If you have been diagnosed or suspect you have ADHD or a significant executive function impairment, please talk to your doctor and read up on the standard treatment options:
* Medications - to manage symptoms https://www.healthline.com/health/adhd/medication-list#stimulants
* Behavioral therapy or coaching - to learn new skills and strategies. https://psychcentral.com/adhd/cognitive-behavioral-therapy-for-adhd#cbt-techniques
* Support groups - in person or online such as CHADD https://chadd.org/about/ and ADDA and ADDitude
* Educational or workplace support - to access assistive technology, extra time on tests, special seating, etc - the ADA (American Disabilities Act) or a Section 504 Plan in US public schools.
#2: HEALTHY LIFESTYLE VIDEO Are these 5 activities ALWAYS good for your brain?
Here's a question asked after my talk at the company Blinkist:
"Additionally, isn't every one of these good for us? Meditation, mindfulness, exercise, sleep, good food - it's unlikely to have a negative effect when most of us are probably starting from a low base"
* Resources
* Chapter 6, “Debugging Yourself” in my book, Smarter Tomorrow, has a self-assessment that helps you figure out which of your health and lifestyle habits might be getting in the way of better mental performance (e.g., better memory, attention, learning, memory, creativity, etc). More at https://www.ericker.com/the-book.html
*"Good food" isn't one-size-fits-all: specific foods and mental performance symptoms for people with IBS: https://pubmed.ncbi.nlm.nih.gov/30644...
* Meditation isn't one-size-fits-all: it is often wonderfully helpful, but some...adverse effects have been reported for a subset of people (both randomized controlled trials and observational studies discussed here): https://www.researchgate.net/publicat...
*Exercise isn't one-size-fits-all: it's an amazing brain booster once you hit a certain fitness level, but for sedentary folks just starting to work out, the story is less clear: https://www.researchgate.net/publicat...
*Sleep isn't one-size-fits-all: More isn’t always better, quality matters as well as quantity: sleep at the wrong time of night and you’ll alter your sleep quality - how much time you spend in non-REM vs REM sleep, how groggy you feel the next day, etc. https://time.com/3183183/best-time-to...
Here's a question asked after my talk at the company Blinkist:
"Additionally, isn't every one of these good for us? Meditation, mindfulness, exercise, sleep, good food - it's unlikely to have a negative effect when most of us are probably starting from a low base"
* Resources
* Chapter 6, “Debugging Yourself” in my book, Smarter Tomorrow, has a self-assessment that helps you figure out which of your health and lifestyle habits might be getting in the way of better mental performance (e.g., better memory, attention, learning, memory, creativity, etc). More at https://www.ericker.com/the-book.html
*"Good food" isn't one-size-fits-all: specific foods and mental performance symptoms for people with IBS: https://pubmed.ncbi.nlm.nih.gov/30644...
* Meditation isn't one-size-fits-all: it is often wonderfully helpful, but some...adverse effects have been reported for a subset of people (both randomized controlled trials and observational studies discussed here): https://www.researchgate.net/publicat...
*Exercise isn't one-size-fits-all: it's an amazing brain booster once you hit a certain fitness level, but for sedentary folks just starting to work out, the story is less clear: https://www.researchgate.net/publicat...
*Sleep isn't one-size-fits-all: More isn’t always better, quality matters as well as quantity: sleep at the wrong time of night and you’ll alter your sleep quality - how much time you spend in non-REM vs REM sleep, how groggy you feel the next day, etc. https://time.com/3183183/best-time-to...
#3: EXERCISE VIDEO Anaerobic or aerobic?
Here's a question asked after my talk at the company Blinkist:
"Are there more [mental] benefits to using anaerobic or aerobic [exercise]?"
* Resources mentioned
* Chapter 14 "Sweat" in my book, Smarter Tomorrow https://www.ericker.com/the-book.html
* Self-experiments in the Resources section of my website, https://www.ericker.com/self-experime...
* The book Spark by John Ratey and Eric Hagerman https://www.amazon.com/Spark-Revoluti...
Here's a question asked after my talk at the company Blinkist:
"Are there more [mental] benefits to using anaerobic or aerobic [exercise]?"
* Resources mentioned
* Chapter 14 "Sweat" in my book, Smarter Tomorrow https://www.ericker.com/the-book.html
* Self-experiments in the Resources section of my website, https://www.ericker.com/self-experime...
* The book Spark by John Ratey and Eric Hagerman https://www.amazon.com/Spark-Revoluti...
#4: CLASSROOM VIDEO How might neurohacking work in a classroom?
Here's a question asked after a talk I gave at the company Blinkist:
"Any suggestions as to how this [neurohacking] could be integrated into a (middle/high school) classroom environment?"
* Easiest would be to assign my book as reading (or select chapters from it) and have the students discuss it and run the experiments in the book. My website has a reading guide with questions - often used in book clubs, but fine for classes, too. Feel free to reach out as I love connecting with schools and students :) I’ve facilitated both high school and middle school students designing and running their own self experiments; recently, one just won a state science fair!
* Reading guide is here: https://www.ericker.com/book-reading-...
* Experiments to try with your class: https://www.ericker.com/self-experime...
* To invite me to a school, to run a workshop, give a talk or for some other collaboration, please fill out the form here https://www.ericker.com/speaking--eve..
Here's a question asked after a talk I gave at the company Blinkist:
"Any suggestions as to how this [neurohacking] could be integrated into a (middle/high school) classroom environment?"
* Easiest would be to assign my book as reading (or select chapters from it) and have the students discuss it and run the experiments in the book. My website has a reading guide with questions - often used in book clubs, but fine for classes, too. Feel free to reach out as I love connecting with schools and students :) I’ve facilitated both high school and middle school students designing and running their own self experiments; recently, one just won a state science fair!
* Reading guide is here: https://www.ericker.com/book-reading-...
* Experiments to try with your class: https://www.ericker.com/self-experime...
* To invite me to a school, to run a workshop, give a talk or for some other collaboration, please fill out the form here https://www.ericker.com/speaking--eve..
#5: HIGHLY SENSITIVE VIDEO - Ideas around managing/optimizing being a Highly Sensitive Person
Here's a question I got asked after my talk at the company Blinkist:
"I relate to the profile of high sensitivity, which leads to overthinking, perfectionism, rejection sensitivity, and excess worrying. Any key comments and suggestions that I could look into?"
* Resources
Additional Resources
Warning: the resources below have not been tried out specifically with people who identify as Highly Sensitive Persons. If they prove helpful, do let me know! If they aren't helpful, let me know that, too.
* Experiments on this website - ericker.com in the Resources section, look for Self-Experiments & Neurohacks, and then look for Emotional Regulation
* My book, SMARTER TOMORROW - ch. 21 has 4 experiments you can do that affect self-regulation in 15 minutes a day, with options ranging from blue light to supplements and more
Here's a question I got asked after my talk at the company Blinkist:
"I relate to the profile of high sensitivity, which leads to overthinking, perfectionism, rejection sensitivity, and excess worrying. Any key comments and suggestions that I could look into?"
* Resources
- Education and Resources: to help you better understand and accept high sensitivity, especially if you feel misunderstood, you can search online for resources by Dr. Elaine Aron, Psychology Today, Verywell Mind, too.
- Self-Care & Mindfulness Practices: Managing stress & preventing emotional burnout may be especially key for HSPs. It could be worth experimenting with different types of exercise, healthy eating, sleep hygiene, meditation, mindfulness to see what helps you manage the downsides of high sensitivity in the most effective way. You'll want to look for ways to help you regulate your feelings and thoughts to harness the upsides of being a highly sensitive person (instead of just the parts you find frustrating).
- Support Groups: https://highlysensitive.org/ are worth checking out.
- Medical - HSP isn’t a medical disorder, but if you have questions, don’t hesitate to reach out to a therapist. HSPs can struggle with anxiety, depression, or other mental health concerns related to their sensitivity, so it could be useful to get help managing overwhelming emotions and setting healthy boundaries in relationships.
Additional Resources
Warning: the resources below have not been tried out specifically with people who identify as Highly Sensitive Persons. If they prove helpful, do let me know! If they aren't helpful, let me know that, too.
* Experiments on this website - ericker.com in the Resources section, look for Self-Experiments & Neurohacks, and then look for Emotional Regulation
* My book, SMARTER TOMORROW - ch. 21 has 4 experiments you can do that affect self-regulation in 15 minutes a day, with options ranging from blue light to supplements and more
#6: EXPERIMENTS VIDEO Where are the self-experiments? How long do they take?
Two questions I was asked after my talk at the company Blinkist:
Q1: Do you have a list of these 15-minute experiments somewhere or are they just in your book?
Q2: How often do we need to do the experiments to know that that intervention is the one that works?
Resources:
-Example neurohacking self-experiments on this website
-Chapter 4 "Nuts & Bolts" in my book, SMARTER TOMORROW, has more detail on how to run an experiment, how long to run it, and it can be accessed by downloading a free book excerpt from my website
-Curious about the experiment I mentioned? You can get notified about it if you do the mood neurohack here and then click the box at the end for the "Morning Boost, Bedtime Boon" experiment
Two questions I was asked after my talk at the company Blinkist:
Q1: Do you have a list of these 15-minute experiments somewhere or are they just in your book?
Q2: How often do we need to do the experiments to know that that intervention is the one that works?
Resources:
-Example neurohacking self-experiments on this website
-Chapter 4 "Nuts & Bolts" in my book, SMARTER TOMORROW, has more detail on how to run an experiment, how long to run it, and it can be accessed by downloading a free book excerpt from my website
-Curious about the experiment I mentioned? You can get notified about it if you do the mood neurohack here and then click the box at the end for the "Morning Boost, Bedtime Boon" experiment
#7: DEMENTIA VIDEO Help for Alzheimer's and dementia?
Here's a question asked after a talk I gave at the company Blinkist:
"What help is now available for people with dementia or Alzheimer's disease?"
Further Resources:
Memory care facilities, in-home care, support groups, respite care - looking for caregiver help is key
Alzheimer’s Association has a 24/7 hotline, support groups, educational resources, and sign-ups for clinical trials and research https://www.alz.org/
National Institute on Aging https://www.nia.nih.gov/
Dementia Care Central https://www.dementiacarecentral.com/
Eldercare Locator https://eldercare.acl.gov/Public/Index.aspx
Medicare https://www.medicare.gov/coverage/cognitive-assessment-care-plan-services
New drug, Leqembi: www.abc10.com/article/entertainment/television/programs/to-the-point/california-man-shares-how-new-medication-can-impact-the-future-of-alzheimers-disease-care/103-5aa17097-e592-4194-b363-5055464609ef
My neurologist friend at Stanford, Dr. Irina Skylar-Scott: https://www.linkedin.com/in/irinaskyl...
Here's a question asked after a talk I gave at the company Blinkist:
"What help is now available for people with dementia or Alzheimer's disease?"
Further Resources:
Memory care facilities, in-home care, support groups, respite care - looking for caregiver help is key
Alzheimer’s Association has a 24/7 hotline, support groups, educational resources, and sign-ups for clinical trials and research https://www.alz.org/
National Institute on Aging https://www.nia.nih.gov/
Dementia Care Central https://www.dementiacarecentral.com/
Eldercare Locator https://eldercare.acl.gov/Public/Index.aspx
Medicare https://www.medicare.gov/coverage/cognitive-assessment-care-plan-services
New drug, Leqembi: www.abc10.com/article/entertainment/television/programs/to-the-point/california-man-shares-how-new-medication-can-impact-the-future-of-alzheimers-disease-care/103-5aa17097-e592-4194-b363-5055464609ef
My neurologist friend at Stanford, Dr. Irina Skylar-Scott: https://www.linkedin.com/in/irinaskyl...