Three Quick and Easy Ways to Quiet Your Mind

Neuroscience tells us that, to be more productive and creative, we need to give our brains a break. It's the quiet mind that produces the best insights. But it's a challenge to take that sort of time off in the midst of a busy day. Here are three specific, quick, and easy ways to build purposeful break time into your day.
Quick Meditation

New research from the UCLA Laboratory of Neuro Imaging suggests that people who meditate show more gray matter in certain regions of the brain, show stronger connections between brain regions and show less age-related brain atrophy. In other words, meditation might make your brain bigger, faster, and "younger". As lead researcher Eileen Luders explains, "it appears to be a powerful mental exercise with the potential to change the physical structure of the brain."

Tip: If you commute via public transportation (or even if you're a passenger in a car pool) use the time to close your eyes for 10 minutes. If you drive, leave a little early, park, and spend 10 minutes in the car before you walk into work. Choose a very specific image, such as a waterfall, beach, or tree, and try to focus on it alone. If other thoughts get in the way, gently push them aside. Do this once or twice per day. The goal is to let your mind achieve a sense of relaxed awareness.

Pulsing

Psychologist K. Anders Ericsson, renown for his research and theories on expertise, points out that top performers in fields ranging from music to science to sports tend to work in approximately 90-minute cycles and then take a break. We are designed to pulse, to move between spending and renewing energy. Pulsing is the simplest, easiest, most immediate way to build breaks into your day.

Tip: Download a "break-reminder" utility, such as Scirocco or Healthy Hints, and set it to ping you every 90 minutes. Focus hard on a particular task until that cue. And then take a walk, talk to a colleague, doodle, or listen to music. Do anything that renews you and gives you a "second wind," even if you think you don't need it. You do. Five minutes later, get back to work.

Daydream Walks

Most people have heard the story about how 3M's Arthur Fry came up with the idea for the Post-it note: he was daydreaming in church. Jonathan Schooler, a researcher at UC Santa Barbara, has repeatedly shown that people like Fry who daydream and let their minds wander score higher on creativity tests. What separates this from meditation is that, instead of emptying your mind, you're letting it fill up with random thoughts. The trick is to remain aware enough to recognize a sudden insight when it comes.

Tip: Start by taking 20 minutes, two days a week during your lunch break to take a stroll and daydream. Think about anything you want besides work—a beach vacation, building your dream house, playing shortstop for the Yankees, whatever. Ramp it up to three or four days a week. The next time someone catches you daydreaming on the job and asks you why you're not working, tell them that in fact you're tapping into your creative brain.

Contributed by Matthew E. May

Finding Meaning at Work, Even When Your Job Is Dull

Do you experience meaning at work — or just emptiness?

In the United States people spend on average 35 – 40 hours working every week. That's some 80,000 hours during a career — more time than you will spend with your kids probably. Beyond the paycheck, what does work give you? Few questions could be more important. It is sad to walk through life and experience work as empty, dreadful, a chore — sapping energy out of your body and soul. Yet many employees do, as evidenced by one large-scale study showing that only 31% of employees were engaged.

Work can, however, provide an array of meaningful experiences, even though many employees do not enjoy those in their current job. So, what are the sources of meaningful experiences at work?

We have compiled a list based on our reading of literature in organization behavior and psychology. Many theories speak to meaning at work, including need-based, motivational, status, power, and community theories. The phrase "meaning at work" refers to a person's experience of something meaningful — something of value — that work provides. That is not the same as "meaningful work," which refers to the task itself. Work is a social arena that provides other kinds of meaningful experiences as well.

Before we run through the list, it is important to note;

Different people look for different types of meanings;
Different workplaces provide different meanings.

Purpose

1. Contributions beyond yourself. The people at Kiva, a non-profit, channel micro-loans to poor people who can use the money to get a small business going and improve their lives. Their work clearly has a greater purpose — that of helping people in need. This taps into a longing to have a meaningful life defined as making contributions beyond oneself.

The problem is, however, that most work doesn't have such a higher purpose, either because work is basically mundane or because — let's face it — the company doesn't really have a social mission. Critics like Umair Haque argue that work that involves selling yet more burgers, sugar water, fashion clothes and the like has no broader purpose whatsoever. In this view, Coke's "Open Happiness" is just a slogan devoid of meaning. However, as Teresa Amabile and Steve Kramer argue, much work can be infused with some level of purpose. Companies that make real efforts in social responsibilities do this; for example, Danone, the $25-billion large and highly successful consumer goods company selling yogurt, has defined their business as providing healthy foods (which led them to sell off their biscuit business). The litmus test here is whether employees experience that their work makes positive contributions to others. Then they experience meaning at work.

Self-realization

2. Learning. Many MBA graduates flock to McKinsey, BCG and other consultancies so that they can rapidly acquire valuable skills. General Electric is renowned for developing general managers; and people who want to become marketers crave to learn that trade at Procter & Gamble. Work offers opportunities to learn, expand the horizon, and improve self-awareness. This kind of personal growth is meaningful.

3. Accomplishment. Work is a place to accomplish things and be recognized, which leads to greater satisfaction, confidence and self-worth. In the documentary Jiro Dreams of Sushi we see Japan's greatest sushi chef devote his life to making perfect sushi. Well, some critics like Lucy Kellaway at the Financial Times say there isn't a real social mission here. But, from watching the movie, his quest for perfection — to make better sushi, all the time — gives his life a deep sense of meaning. And for Jiro, the work itself — making the sushi — gives him a deep intrinsic satisfaction.

Prestige

4. Status. At cocktail parties, a frequent question is, "where do you work?" The ability to rattle of a name like "Oh, I am a doctor at Harvard Medical School" oozes status. For some, that moment is worth all the grueling nightshifts. A high-status organization confers respect, recognition, and a sense of worth on employees, and that provides meaning at work for some.

5. Power. As Paul Lawrence and Nitin Nohria wrote about in their book Driven, for those drawn to power, work provides an arena for acquiring and exercising power. You may not be one of those, but if you are, you experience work as meaningful because you have and can use power.


Social

6. Belonging to a community. Companies like Southwest Airlines go out of their way to create a company atmosphere where people feel they belong. In a society where people increasingly are bowling alone, people crave a place where they can forge friendships and experience a sense of community. The workplace can complement or even be a substitute for other communities (family, the neighborhood, clubs etc.). Workplaces that provide a sense of community give people meaning.

7. Agency. Employees experience meaning at work when what they do actually matters for the organization — when their ideas are listened to and when they see that their contributions has an impact on how the place performs. A sense of real involvement gives people meaning.

8. Autonomy. As Dan Pink shows in his book Drive, autonomy is a great intrinsic motivator. Some people are drawn to certain kinds of work that provides a great deal of autonomy — the absence of others who tell you what to do, and the freedom to do your own work and master your task. For example, entrepreneurs frequently go into business by themselves so that they can be their own boss. This kind of freedom gives work meaning.
There are no doubt other sources as well, but these eight seem to be especially important.

Which of these are important to you? And which does your current workplace give you?

The more of these is not necessarily better. Experiencing one deeply may just be enough. But it's an issue if you don't experience any of these.

Contribution by by MORTEN HANSEN AND DACHEl KELTNER

120 seconds to reduce stress

Prevention

When we were 5, we might have sucked our thumbs for stress relief. As adults, many of us self-soothe with junk food, a glass (or two) of wine, maybe some mindless TV. But those are fixes that don't actually fix anything. Luckily, recent studies reveal some easy ways to lift your spirits and lower your stress that actually create positive shifts in your brain and body. "Stress triggers the release of the hormone cortisol, which can damage our brains and weaken our cardiovascular and immune systems over time," says neuropsychologist Rick Hanson, PhD.

We asked experts for their best instant mood boosters, backed by the latest research in nutrition, psychology, and neuroscience. Follow these tips and you'll be saying "aah" in no time.

Put on a Happy Face
Smiling soothes you, even if you're just going through the motions. A University of Wisconsin study found that people who'd had Botox injections were less prone to anger because they couldn't express it. What's the lesson? Just fake it till you make it.

Think: Hot Hands
When fear and anxiety take hold, the nervous system directs blood flow to the largest muscles, an evolutionary response to protect against physical danger. This redirected flow often results in cold hands. So when you warm them, that automatically signals your nervous system that it's OK to calm down, says neuropsychologist Marsha Lucas, PhD. "Even simply visualizing warm hands can be enough to help turn off the fight-or-flight reaction," she says.

Donate Some Dollars
Giving money to a good cause makes you feel better than buying a pair of designer jeans--and studies prove it, say Elizabeth Dunn, PhD, of the University of British Columbia, and Michael Norton, PhD, of Harvard Business School. Plus, you don't have to be a millionaire to enjoy this karmic boost. The researchers learned that those who gave even $5 to someone else felt measurably better than those who bought themselves a treat instead.

7 Ways To Beat Stress Fat

Load Up on Whole Grains
"If you're feeling grumpy, the best idea is to eat an all-carb whole grain snack and you should feel happier within a half hour," says nutritionist Elizabeth Somer, RD, the author of Eat Your Way to Sexy. "The carbs raise blood sugar, which boosts serotonin, a neurotransmitter associated with calm, positive feelings that last." Aim for 30 g of carbs: 4 cups of air-popped popcorn or half of a whole wheat English muffin (but not a bag of Chips Ahoy) will do the trick, Somer says.

Dig in the Dirt
According to a 2011 Dutch study published in the Journal of Health Psychology, 30 minutes of gardening reduces stress levels more effectively than 30 minutes of reading quietly in a room. The researchers say it's the result of physical activity. But perhaps the secret lies in the dirt itself. A few studies have shown a link between a common bacterium (M. vaccae) found in garden soil and increased serotonin levels, meaning less anxiety and better concentration. Gardeners may inhale this bacterium while digging in the soil.

Give Yourself a Hug
When you think negatively about yourself, the brain's amygdala sends signals that increase blood pressure and raise adrenaline and cortisol levels. Researcher Kristin Neff, PhD, at the University of Texas, recommends the "surreptitious self-hug"--wrapping your arms around yourself and squeezing. Even your own touch releases oxytocin and other biochemicals that promote well-being.

Focus on the Exhale
We've all heard that deep breathing is crucial to feeling tranquil, but the most important part of it is breathing out, Dr. Hanson says: "When you elongate your exhalations, you spark your parasympathetic nervous system, which slows down your heart rate." Take three long exhalations, making them twice as long as your inhalation.

Just Move It--A Little
John Ratey, MD, a Harvard Medical School professor and the author of Spark: The Revolutionary New Science of Exercise and the Brain, says just 2 minutes of exercise is enough to change your mood, as long as you raise your heart rate. "Anything from squats to jumping jacks supplies a surge of neurotransmitters, such as norepinephrine, dopamine, and serotonin--the same targets as antidepressants," he says.

Be a Jaw Dropper
"Relaxing your tongue and jaw sends a message to your brain stem and limbic system to turn off the stress hormones adrenaline and cortisol," says Dr. Lucas. Simply let your tongue go limp in your mouth, and then open your mouth slightly, which will instantly loosen up your jaw. "These exercises help bring our parasympathetic nervous system online, which tells our bodies to rest and restore," Dr. Lucas says.

Think Sensually
Next time you're feeling frazzled, try a tactile solution. During peak moments of stress, endorphins released into the brain relieve pain and begin a recovery period. Doing things that feel good physically--such as taking a warm shower or listening to a favorite piece of music--mimics this process and shuts down the stress deluge.

Fatten Up That Latte
When stress makes you unfocused, caffeine's stimulating qualities may promote a can-do attitude. "To supersize that good feeling, drink your coffee with a little bit of organic whole milk instead of fat free. The extra protein and fat make you feel more satiated and therefore calmer," says Drew Ramsey, MD, an assistant professor of psychiatry at Columbia University.

Nibble on Chocolate
"A Johns Hopkins University study found that the taste of sweetness on your tongue causes a surge of feel-good endorphins," Somer says. Also, dark chocolate contains compounds called flavonoids that also affect mood: According to a 2010 study published in the Journal of Psychopharmacology, cocoa flavonoids improved both mental acuity and attitude.

Additionally, in a 2009 study by the American Chemical Society, eating a mere 1.4 ounces of dark chocolate daily lowered stress hormone levels. The key is to limit yourself to just a few bites, since the sugar in chocolate can cause a crash later. "Plus, when you binge on anything, your blood is diverted to your gut away from your brain and muscles, which leaves you feeling tired," Somer says.

Beef It Up
A burger isn't all bad, as long as it's made from grass-fed beef. That's because pastured beef is high in conjugated linoleic acid, a fat that fights cancer and belly fat and has also been shown to protect brain cells from worry, Dr. Ramsey says. Grass-fed beef also supplies a good dose of iron, which may boost your energy levels. "As many as 15% of women ages 20 to 40 are iron deficient, and most iron-deficient people are tired and stressed," Dr. Ramsey says.

Contribution by Jessica Baumgardner

A great mental exercise to sharpen your brain

Research has shown that exercising your mind contributes to your mental health and well being. While physical activity has been shown to aid in sharpening our minds and recall, simple mental exercises can help us to remain sharp and improve memory as we age.

Try doing this mental exercise over a 4 week period and you should notice an improvement in your short and long term memory.

When you are ready to go to sleep, go over what you did that day from the time you got up until you get into bed. Start with the time you awoke, got out of bed, follow your entire day step by step until the time you went back to bed. Try to recall as much detail as possible, visualizing in your mind each and every step from beginning to end. In the beginning, you probably wont remember much detail, and you’ll probably move rapidly from task to task or think of the day in large periods of time. However, try to slow down and remember as much as you can to take in as much detail as you can. With time and practice, you will notice significant improvement in your recall of events and details throughout the day.

This basic mental exercise has the following benefits:

1. It will improve your memory.

2. Your ability to visualize will improve.

3. You will improve your concentration.

4. You will be more in the moment throughout the day. Because you know you will be recalling your day later, you pay more attention to details throughout the day.

5. Your power of observation will improve. You will probably find yourself during the day performing a modified recall of your day to date because you know that later than night you will be trying to recall it again.

6. You will likely fall asleep faster because your mind will get tired much like counting sheep at night in order to fall asleep.

Contribution by Rober Glatter, MD at Forbes