We all have days when we’re out of good ideas, or struggle to get started, or have a problem which seems impossible to solve. Just don’t give up. Here are some really simple things you can do that are scientifically proven to give your brain a boost.
- Just do it…
‘Don’t let the perfect be the enemy of the good’ to quote Voltaire. If you just write for 20 minutes without re-reading, you might find you’ve written a load of rubbish. But you will have written something, and that something can be polished and improved. Consider it your draft zero and just get going. Having spent my career as an editor, I know my inner critic only too well, and she stops me from starting. Set yourself a goal and use a word count tracker like Scrivener.
2. …and then just be
Not only can 10 minutes meditation a day help reduce stress, clear your mind to help improve focus, but according to Danny Penman’s book Mindfulness for Creativity, it can improve divergent thinking by opening up your mind to new ideas. And what’s more, meditation puts us in a more positive frame of mind, which in turn allows us to be more creative. By reducing adrenalin levels, it helps decreases negative feelings like anxiety and enhance our resilience, all of which is surely good for peak performance.
3. Get some sleep
Go to bed on a problem, and by morning you may have the answer. Simply making sure you’re getting a good night’s sleep can be one of the most powerful things to do. Problem solving, concentration and creativity are all increased by sleep, which allows the brain to clear out waste products and toxins such as beta amyloid protein. The brain’s hippocampus is important for storing new information into our long-term memory bank, and the amount of REM sleep we get impacts our brain’s ability to create and retain new ideas, as well as allowing it to work out patterns and strengthen neural connections.
4. …and then get going
Aerobic activity is proven to actually grow the volume of the hippocampus and the functions it supports. Brain-derived neurotrophic factor (BDNF) is a protein which has been seen to increase with exercise and in so doing increases neurogenesis (the process of making new brain cells). BDNF is important for executive brain function and long-term memory. Many well-known creatives from Dickens and Kant to Stephen King have been known to rely on daily walks to stimulate their creative consciousness.
5. Work standing up
For the same reason that a walk is good for you, simply standing up engages more parts of the brain. Our brain processing ability is enhanced when we stand up because it’s more physically demanding – your breathing and heart rate changes, and we have to work that bit harder to balance our body weight for stability, so the brain is more active. Try standing at your desk for 20 minutes a day for a new perspective. As well as helping your brain function better, it will also help to burn a few extra calories.
6. Be patient
It’s been suggested that creative people are better at devoting themselves to long-term projects without unknown outcomes. In this day and age when everything is available instantly and time seems so short, are we losing the art of delayed gratification? Retrain yourself to think long-term. A symphony is not written in a day.
7. Do something new
These days we know that the brain is not fixed, but has incredible plasticity, so through adopting a growth mindset we can literally learn to be more creative. Our brains naturally default to the neural pathways of least resistance, the things we’ve done before. By learning a new skill or trying something new, we are forcing our brains to make new connections. Creative ideas often lie on the boundary between the familiar and the new, so for more creativity, be prepared to push yourself out of your comfort zone.
8. Forget about it
Focusing and defocusing on a problem can help to solve it. If you’re stuck, go and make a cup of tea. We have a default mode network which allows us to look at the bigger picture and a task positive network, which allows us to focus on the specific thing. Switching between these states – of seeing the wood and seeing the trees – really enhances creative problem solving.
9. Stay hydrated
Our brains are 75-80% water, and even mild dehydration (1-3% below optimum levels) causes the brain to have to work much harder to complete the same tasks. It will impair cognitive function, concentration and memory, not to mention mood and energy levels. If you’re working in a warm environment, you need to be even more aware of this. Aim to drink a couple of litres a day.
10. Get a chocolate boost
To protect the brain long term, look for foods high in antioxidants, found in blueberries, green tea, broccoli, kale….and dark chocolate. Chocolate with a high level of cocoa solids (70%+) contains a type of antioxidants known as polyphenols, plant-based micronutrients that improve mood, cognition and memory and reduce anxiety. The benefits on creativity have been shown for up to two hours after eating it. Yes, sometimes chocolate really is the answer.