Good morning,

Today lets look at how we can achieve optimal brain performance this year!

Please share if you enjoyed!

— Don & Simon

How To Achieve Optimal Cognitive Performance in 2024

Everybody desires that perfect summer body. Many aspire to own a beautiful sports car, and don't even get me started on that lovely home by the lake.

However, one aspect of our lives that often remains stagnant and underdeveloped for years is our mind. After completing school, we may feel burnt out from learning in a flawed educational system that overlooks essential life skills. While we may acquire knowledge on the job or pick up a hobby here and there, continuous learning can take a back seat, especially after college.

Today, let's explore a few ways to enhance your brain health in 2024. Utilize these tips to optimize your cognitive well-being, allowing you to spend your time happily and productively rather than feeling depressed and stagnant.

1. Spend 20-30 minutes per day in continuous learning.

It's crucial to acquire new information applicable to your career or business. The key is consistency and focusing on one skill. Follow this framework:

   - One skill

   - 20-30 minutes daily

   - 3-6 months

By adhering to this routine, you can become proficient in 2-4 subjects each year. Start today, and who knows, by this summer, you may possess a skill that transforms your life.

2. Exercise 10-30 minutes per day moderately to intensely.

I understand this advice is quite common, but its importance cannot be overstated. Exercise triggers positive dopamine releases, making you feel great, and it minimizes the risk of cardiovascular diseases and other illnesses. Follow this framework:

   - Body weights 3-4 times per week (arms, chest, legs, core)

   - Cardio 2-3 times per week

   - HIIT combines both!

This routine will boost your metabolism, confidence, and possibly improve overall dietary choices.

3. Rest and Reading.

Getting adequate sleep is often emphasized for good reason. Lack of sleep disrupts your circadian rhythm, hinders weight loss, lowers cognitive performance, and can lead to an unfortunate caffeine addiction. Let's establish a sleep framework:

   - Read and relax for about 30 minutes to an hour before bedtime

   - Aim for 8-9 hours of sleep

   - Avoid large meals 2-3 hours before bed

   - Stay away from screens at least 1-2 hours before bedtime

Implementing these practices will result in various improvements, including enhanced cognitive abilities, improved memory, better physical well-being, faster healing, and a bolstered immune system.

If you found this helpful, please share it!

See you next Friday!

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