 Most of daily activities — that are not totally mindless — will sharpen your mind when practiced over a year. This is the power of the compound effect. Even if you engage your intellect only marginally in some activity, it can bring significant effects over a year. I practice(d) most of the below activities for at least a year. It’s hard to estimate their effect of my brain’s acuteness, but I got some interesting results that speak for themselves.
1. Learn new knowledge Our capacity for learning is astounding. In the last few years I studied multiple topics, most of them for the first time in my life: self-publishing, personal development, habits development or online marketing. It’s not about becoming an expert (especially not in 10 minutes a day), but about the web of associations your brain creates. Now I get ideas regarding personal development while reading a scripture, or a thought about how a brain works pops out when I study my website traffic. 2. Consolidate old knowledge For about 2 years I had been studying professional documentation learning about databases. I had been working with databases at that moment in time for more than 8 years, but I had very little formal knowledge (two 6-month courses on university). I passed three professional exams, obtained two certificates and got a better job (35% higher salary). All of that came from 10-minute study sessions. 3. Learn new skills One skill I deliberately practiced for 10 minutes a day has been speed reading. I quickly doubled my reading speed and maintained my skill at this level. Thanks to those practices I read a few dozen books I wouldn’t have read otherwise. 4. Practice gratitude I keep three gratitude journals. Filling them with my entries takes about 10 minutes. This activity will not only sharpens your brain, it will improve EVERYTHING in your life. Gratitude makes your brain positive and when your brain is positive: “Every possible outcome we know how to test for raises dramatically.” — Shawn Achor I tested it on myself. It works. For everything indeed. 5. Meditate Studies had confirmed that meditation improves performance and productivity. I suppose it sharpens brain as well. Surely, it magnifies your self-awareness and self-knowledge is one of the foundations of success. “Success in the knowledge economy comes to those who know themselves — their strengths, their values, and how they best perform.” — Peter F. Drucker 6. Journal. Thinking in writing has this magical quality of clarifying your thoughts. What was a tangled web of incoherent associations in your head becomes on paper a clear and concise project/ plan/ train of thoughts/ discovery. It’s also great for gaining self-knowledge. 7. Exercise Ancient philosophers knew that already and modern research confirmed common sense: A sound mind in a sound body. People who exercise regularly have better cognitive abilities. 8. Listen to different music I mean, a different kind of music at every session. The nature of connection between music and brain performance is still an enigma for scientists, but one thing we know for sure: it’s powerful. I’ve seen an awesome documentary about how old people with dementia living in a vegetative state got animated when listening to a music from their youth. And different kinds of music activate different part of our brains. 9. Listen to podcasts You may learn something. You may hear some fascinating stories or facts. The best in this activity is that you can do it in background while doing something else (chores, workout, walking, etc.) 10. Solve puzzles There is a plentiful of logic games out there. Don’t focus on getting to another level. Instead try a new game every week (or even every day). 11. Solve real problems I work in IT support in my day job (applications, databases and servers maintenance). I HAVE TO solve real-life problems every single day. I had no idea what it meant for my creativity and attitude till I started studying personal development. Most people stay stuck in “I can’t” attitude. I don’t. Finding a way out is my second nature. Brainstorming, narrowing down options, trial and error approach — they are for me as natural as breathing. Admittedly, I did it for a lot more than 10 minutes a day. 12. Come up with ideas Ask a question and brainstorm 10 different answers. Preferably to some practical problem. Even better if it pertains to your life. Claudia Azula swears that idea generation train your brain like a good workout trains your body. Bonus: write them all down (see #6 above). 13. Use your non-dominant hand for daily exercises Brush your teeth, answer the phone or do any other everyday trivia. It’s known that cerebral hemispheres control one side of your body each. When you use your non-dominant hand neurons run through your less used hemisphere. It’s sharpening your brain in my dictionary. 14. Learn new words Extending your vocabulary expands your mental horizons. Your vocabulary is like a set of filters your brain uses to process all the sensual impulses and channel them to your conscious mind.  By Courtney Helgoe for Bergen Review Media A therapist who specializes in burnout offers tips for self-care during a crisis. If you’re feeling exhausted these days, you’re not alone. When stressful stimuli outpace our chances to recover, it can lead to burnout. “During a pandemic, the threat stimuli are constant — it overwhelms the body’s capacity for recovery,” says Tonya Wilhelm, MSW, LISCW, a Minneapolis-based social worker who specializes in burnout and secondary trauma for frontline workers like healthcare providers and police officers. “Our brains like certainty, clarity, and organization,” she says, but we are encountering “prolonged grief, multiple losses, and uncertainty.” As a result, we might feel exhausted, unable to focus or finish anything, and beset by physical symptoms like headaches or stomachaches — all classic symptoms of burnout. This makes sense to Wilhelm. “If you’re feeling burned out, it’s a really rational response,” Wilhelm says. “Your body is doing what it knows how to do [with the stress response] to keep you alive. You’re just tired.” There are many ways to recover your energy, even if the external stresses remain the same. Below is a list of options to try. Everyone will need something a little different to support their recovery, Wilhelm says, so select what feels most supportive to you right now, and know that even small interventions can go a long way toward helping to restore your energy. 1. Get to know yourself None of us has ever encountered a global pandemic like COVID-19 before, or negotiated indefinite stay-at-home orders, which means we’re discovering our unique responses to this situation for the first time. Wilhelm suggests cultivating a little self-awareness to help figure out what you need. “Check in with yourself throughout the day,” she says. “Get to know yourself in a pandemic.” This can be as simple as pausing for 10 seconds to check in with how you feel when you wake up, when you’re making a meal, when you wash your hands, and so on. Pay attention to what triggers you and where your limits are. 2. Have some self-compassion Being hard on yourself is its own form of stress, so try to notice where perfectionism and overachieving may be adding to your load. “How is your inner critic showing up?” Wilhelm asks. Give yourself extra grace and space for thoughts and emotions. Mistakes are inevitable right now — let yourself learn from them instead of berating yourself. Wilhelm also suggests showing yourself kindness by planning one thing to look forward to daily, like a hot bath or a phone call with a good friend. 3. Try to prioritize rest and mindfulness practices Sleep is critical to stress-recovery, and Wilhelm recommends seeking professional guidance if you’ve been struggling to get a good night’s sleep for longer than a week. But rest is also important, she says, and short breaks count. She suggests building in breaks regularly throughout the day to build resilience. These can be short and sweet. “Take one big, deep breath. This sends the nervous system the message that it’s OK to calm down.” 4. Limit media and social media The urge to binge on news right now is normal, says Wilhelm. Our brains are desperate to understand what’s happening. Yet endless reading about the pandemic is like laying on the horn of the stress response, and it can compound the effects of burnout. “Our brains evolved so much more slowly than our technology — they need breaks to avoid overstimulation,” she says. Wilhelm stops checking news at 7 p.m. every day, for example, to give herself a chance to wind down. If you want to really rejuvenate, take at least one day a week entirely away from screens. 5. Incorporate movement into your day The fight-or-flight response can fill us with the urge to do something, just as a way to burn off energy. Try channeling this impulse into short periods of structured movement — take a walk, do some yoga, clean a drawer. You don’t have to do a full workout to get the benefits of movement. “A minute or less still brings down the stress response,” says Wilhelm. 6. Thoughtfully connect with — and disconnect from! — others Physical distancing makes the heart grow fonder, and many of us are using every available tool, from Zoom happy hours to Houseparty chats, to stay up to date with our people. Yet we’re wired for in-person connection, says Wilhelm, and our brain’s emotional centers don’t respond as well to digital encounters as in-person ones. She suggests trying improve the quality of our virtual encounters by connecting more thoughtfully, perhaps one on one or in smaller groups. She also recommends connecting spiritually and looking for conversations and sources of wisdom that support us in getting more connected with ourselves. Finally, if you have loved ones who tend to drain your energy, or friends who need to process about the virus while you need to talk about anything else, give yourself permission to set boundaries and take some space. “It’s OK to protect yourself and your inner resources right now,” Wilhelm says. Common Signs of Burnout Exhaustion: You feel tired on a physical, emotional, and “soul” level, says Wilhelm. Physical symptoms: Headaches, stomachaches, back pain, rashes, and the return of old mysterious symptoms can all be signs of an overwhelmed nervous system. Disillusionment: Cynicism and general detachment are hallmarks of burnout. Reduced performance: You might feel a decreased motivation to get work done, have difficulty focusing, and struggle with prioritizing tasks.
This Old House plumbing and heating expert Richard Trethewey helps a homeowner select a new countertop
Article contributed by Christina Gitto for Bergen Review Media  There are many factors that are used to determine your car insurance premium, including your age, where you live, the type of vehicle you drive, and your driving record. Your profession also affects your car insurance premiums. Professionals who work in high-stress environments, such as health care workers and first responders, make more insurance claims than the average driver and may have higher insurance premiums. Frontline workers spend their days in chaotic work environments and often get behind the wheel feeling stressed. This distracted driving causes more at-fault accidents, causing car insurance premiums to go up. Reducing at-fault accidents not only prevents post-accident rate hikes but can lead to safe driver discounts.
Frontline workers are twice as likely to make an at-fault insurance claim than the average driver due to the high-stress environment they’re in. As a result our team created this guide that would make a great additional resource for your readers who want to destress before getting behind the wheel. Health care workers and first responders are under a lot of stress as they battle to save lives every day, but especially so during the COVID-19 pandemic. If you’re a frontline worker, stress management is more important than ever before, especially when it comes to safe driving. Doctors, surgeons, and other health care workers are twice as likely to make an at-fault insurance claim than the general population, and distracted driving plays a big part in this high rate of accidents. Reducing stress levels during the day can help you stay focused and avoid distractions at all costs. How to Reduce Stress For health care workers, stress management can be a crucial strategy for handling emergencies. A recent study found that frontline workers providing care to suspected COVID-19 patients have a high risk of experiencing mental health outcomes like anxiety, distress, and depression. While some of these tips may seem obvious, it can be hard to practice self-care in the face of so many external pressures. But incorporating them into one’s routine can benefit more than just your stress levels. Self-Care Basics
Starting the Day Prepared Effective stress management can begin the moment you wake up. Before you open your eyes, you may be thinking about the stressful day ahead, as well as concerns about your patients. This mental strain can wear you down before you reach work, so we’ve compiled stress management tips you can incorporate in the early hours of the day.
Managing Stress During the Day Learning how to manage stress during the day is critical for frontline workers. Each demanding shift goes by in a blur, with constant demands on time, energy, and headspace that can increase stress and anxiety.
Reducing Stress Before Driving If you get behind the wheel while stressed, you could increase the chance of driving while distracted, getting into an accident, and filing an at-fault insurance claim. So here are a few practices that can help alleviate stress before you turn on the car.
Reducing Stress While Driving It’s easy for stressful thoughts to creep back in while you’re driving. If you’re heading home during rush hour traffic, other drivers on the road may cause your cortisol levels to spike. Whether you’re on a crowded interstate or in stop-and-go traffic in the congested downtown core, don’t drive distracted, and practice these stress management techniques while driving.
The Bottom Line With the novel coronavirus the demand for health care is rampant. Frontline workers are working longer shifts and are being exposed to health risks every day. As health care professionals battle the pandemic, practicing stress management before driving to or from work, is more important than ever. We should all do our part in helping frontline workers reduce their stress levels by showing them gratitude for their continued efforts in the face of this global pandemic. Also, help keep your loved one safe by following social distancing guidelines and wearing protective equipment whenever possible to slow down the spread of COVID-19.  By: Joyce Walsack, Contributor for Bergen Review Media From opening ahead of schedule to taking the business virtual, these businesses are offering helpful and creative solutions to meet the needs of their customers during COVID-19. Businesses are growing more responsive and creative in the face of COVID-19, identifying their customers’ changing needs and offering solutions. Excellent service is always about responding to customer needs. Here are six businesses finding creative ways to do so, despite the difficult times. Cleverdale Country Store Meghan Cesari’s seasonal market near Lake George, New York, wasn’t due to open for the season for another two weeks, but her customers had concerns about venturing into crowded supermarkets. In response, Cesari stocked up and opened Cleverdale Country Store in mid-March. An early opening was not the only adjustment Cesari made. As the store’s fifth season kicks off, no customers are being allowed inside to shop the aisles of unique, locally made goods. All orders are being taken over the phone, for pick-up or delivery. By instituting these changes, Cesari has been able to keep her four employees on the payroll and provide a much-needed service to her community. Joann Fabrics In many areas of the country, craft and fabric stores have been forced to close along with other non-essential businesses. This, just when parents have kids at home to entertain and crafters have more stay-at-home time on their hands. Joann Fabrics is continuing to supply consumers through its curbside pick-up program. Customers who purchase online will not pay a delivery charge if they drive to the store to pick the order up. Once at the curb, customers call the store, give their order number and an associate brings the order to the car. Blue Dragon Karate Karate Master Jeffrey Asuncion is on a mission — to help his students gain confidence and lead a healthy lifestyle. When coronavirus shut down his Blue Dragon Karate Academy in Matawan, New Jersey, Asuncion wasn’t about to abandon that mission or give up on his students. Instead, he took his classes digital. By logging into Zoom from their homes, Master Jeffrey’s students can stay connected to their coach and their classmates. His students have barely missed a beat, as they stay in shape and progress toward their individual goals. Retailers have been asked to provide an essential service, while keeping both their customers and employees safe. 18 Lumber
To keep the building trades moving, material suppliers have remained open for business. Retailers have been asked to provide an essential service, while keeping both their customers and employees safe. For family-owned 18 Lumber, in East Brunswick, New Jersey, the solution is to keep the glass storefront between employees and customers. Contractors call in orders — oftentimes from the parking lot — and pay over the phone. Paint and hardware items are bagged and placed outside for the customer to retrieve. Lumber and other building materials stored outdoors are loaded by the customers themselves. Any needed assistance locating the correct product is provided by yard employees from a safe distance. Road Runner Sports Road Runner Sports is not a gym, but that isn’t stopping the company from helping customers stay in shape. The athletic footwear and apparel retailer is offering online training to a customer base missing its favorite local workout spot. In addition to free delivery and an online size finder, the company’s website offers videos by Trainer Chad, advice on staying in shape and links to free workout apps. Honey Brook Organic Farm When COVID-19 forced the closure of their Pennington, New Jersey farmer’s market, Sherry Dudas and her husband Jim Kinsel knew they had to regroup. Their Honey Brook Organic Farm had fresh produce and specialty food items for sale and their customer’s still needed good nutrition. In mid-March, Honey Brook stepped up its web presence and began taking home delivery orders for boxes of fresh greens, eggs, meats and organic grocery items. The service is new and growing, with deliveries currently being made weekly to the central portion of the state. Despite the difficulty of the times, responsive businesses are identifying their customers’ changing needs and offering solutions.  By Jason Aten Tech columnist Here's what you should know about contact-tracing, and how the tech giants are planning to use it against a pandemic. Apple and Google see eye-to-eye on almost nothing. Their approach to developing hardware and software is almost the exact opposite, not to mention the way each thinks about user privacy. It seems a most unlikely partnership then that the two tech giants have joined forces to develop a standard to aid public health organizations in the fight against Covid-19. Specifically, the companies announced on Friday that they would both build software into their devices that can be used to help contact-tracing, a necessary tool for slowing the spread of a pandemic. In a statement, the companies announced: "In this spirit of collaboration, Google and Apple are announcing a joint effort to enable the use of Bluetooth technology to help governments and health agencies reduce the spread of the virus, with user privacy and security central to the design." One of the things that this reminds us is that while the two companies are fierce rivals in almost every aspect of their businesses, these are extraordinary times. Apple and Google account for the operating systems that power some 99 percent of all mobile devices, putting them in a unique position to help. Public health officials have said that contact-tracing is an important tool, especially in helping all of us get back to normal--or whatever the new version of normal looks like. Contact tracing is simply taking the people who have been diagnosed or tested positive, and then identifying anyone they may have come in contact with. Those individuals can then be notified and tested, or isolate until it's no longer likely that they have been infected.  The problem is that if you test positive, it can be difficult to identify all of the people you may have come into contact with. If, for example, you went to the grocery store over the weekend, it's entirely possible that you could have come in close enough contact to spread the coronavirus before you even knew you were contagious.  The technology being built by Google and Apple would allow your mobile devices to communicate in a way that the people you came into contact with could later be notified. The first step is the development of an API by both companies, that will allow the development of iOS and Android apps that can be used for individuals to opt-in.
Then, both companies plan to introduce technology that works with Bluetooth, which would allow contact tracing on a much larger scale down the road. Of course, people get a little nervous anytime technology companies start talking about things like this. That's fair considering that there is no shortage of tech companies that have built entire business models on monetizing our personal information. The companies acknowledge those concerns and addressed them directly in their joint statement: "Privacy, transparency, and consent are of utmost importance in this effort, and we look forward to building this functionality in consultation with interested stakeholders. We will openly publish information about our work for others to analyze." While Google doesn't exactly have a great track record when it comes to user privacy, Apple has long made it a core of its brand identity. The companies have even released a series of white papers detailing how they intend to protect privacy while still providing the necessary information to public health officials. If nothing else, the joint effort is a reminder of how important of a role technology plays in our lives, and how important it will be in getting life back to normal. There are very smart people at both Apple and Google, and right now we're counting on them to do what they can to help. |
Written, Compiled & Edited byThe Bergen Review Media Team Archives
September 2025
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