welcome to this week’s quick brain challenge this is your quick challenge and remember this series that we are doing for you is about mental fitness about making real change in your life by challenging yourself to do brand new things to create neurogenesis neuroplasticity and why wouldn’t you want to do this right because this is novelty we talked about how to make new connections how to add stimulus into your life to be able to challenge yourself so that way you could challenge yourself in other areas so you could have that strength and that’s really what we’re about today about strength so I’m in the quick brain gym today and the reference episodes that you want to if you haven’t listened to them before we’re gonna talk about physical exercises you could do to be able to boost your brainpower this is really exciting stuff right so the two episodes you want to listen to or real issen to as a refresher our episodes number 65 with movement coach and expert Aaron Alexander incredible episode on how the body moves to create more of these grooves if you will and the other episode is number 80 to 82 with our friend Sean Stephenson sleep expert we’ve done a number of pisode with Sean but also we talked about physical activity and we actually come to my gym here and we show physical movements you could do to boost your brainpower now I’m gonna show you another exercise because here’s the challenge they say sitting is the new smoking that the primary reason you have a brain is actually to control your movement but did you know that as your body moves you actually stimulate what they call brain-derived neurotropic factors which is like fertilizer for your brain it helps create new brain cells and new connections so you have to challenge yourself physically so I recommend people go for a walk and study for the twenty five minutes you know we talked about in previous episodes of time management the Pomodoro Technique how your focus it starts to wane after about 25 minutes that’s why every episode is 20 minutes or less and that’s why we stay in your focus and your flow and that’s where by design because you’re you’re busy right and your time is very valuable so we make it extremely since ice and to the point and so we want to encourage you to move every 30 minutes and one of the things you could do to get that tivity in is learning how to juggle now if you’ve gone through our reading program we have a very structured 21 day program and how to triple your reading speed a quick learning com but part of what we do is we train you to increase your peripheral vision so when you look at a word you can actually see not just that word but the word to the left and so they’re right and that helps you to be able to absorb information faster now specifically when I teach juggling you now I might say juggling you’re like Jim I am NOT coordinated I can’t even catch a ball here’s the thing little by little a little becomes a lot that’s why we do these daily challenges because consistency compounds and you start develop a competence because it’s a confidence competence loop in psychology the more confidence you get the more confidence you get more likely you’re gonna do it which increases your skill level and which increases your overall certainty and confidence again so it’s it’s self reinforcing so what I want you to do is I want you to grab a ball now if you’ve know how to juggle do this with me and I’m not gonna take out flaming swords you know or anything like electric saws or anything like that what we’re gonna do is where I start really small alright because again a little by little a little becomes a lot it’s about changing habits and what we’re doing throughout this entire challenge hashtag quick challenge is showing you you are a master of your habits you’re not at the effect of your habits you could create your habits and we’re doing that doing it through this process and again we’re always going to award so make sure when you do this and you hashtag quick challenge that you post it and tag us in it because as you know we put out Amazon gift cards and our favorite books and we repost some our favorite also as well so there was a study done in Oxford University sayin jugglers actually have bigger brains they create more white matter and that’s really exciting so I’m gonna show you how to do that now if you’re watching this on YouTube or Facebook on video you see you could see me demonstrate this if you’re not just listen in to the audio and you get a sense of it and certainly you could watch any video online and teach you the basics of juggling now I’m not a professional juggler I was grew up as a tennis player so I would have you know tennis balls like this and I’ll be waiting for a court and I had taught myself to be able to learn what you’re gonna do is you’re gonna start with one ball just one ball now I actually recommend you do it over a bed or over a couch because that way you’re not chasing things all over the place the other recommendation I would have is actually using a rolled-up sock now why would I ask you to roll up a sock is because they don’t roll it just falls flat but what I want you to do is just with one ball in your dominant hand I just want you to practice going like this just tossing it from one hand to another now one hand to another all right and here’s the thing a lot of people if you drop it that’s absolutely okay because remember there’s no failure there’s only feedback and so everyone thinks that if you drop it you made a mistake but it’s a good metaphor for your life because you’re not making mistakes right but other people make mistakes or people who try so that’s just proof that you’re trying but maybe failure is not the opposite of success maybe it’s part of it just like a child learning how to walk falls three four five five hundred times you don’t they don’t say oh I failed that walk I’m not going to do it but sometimes as adults we do that so you want to reframe that and so what you’re gonna focus on in fact just drop the ball right now just drop it so we get that over with all right so nobody’s perfect that’s not the goal now what you’re gonna do learning to juggle put in your dominant hand and just toss it to the other hand just toss it back and forth back and forth toss the ball put a smile breathe you have to breathe through this process I don’t know why some people tend to hold their breath just toss it and you’re not gonna get it perfect and people like Jim I having trouble catching it it’s not so much the catch but it’s a toss you want it to go about up to the top of your head so you’re creating an arc it’s going right to top your head and you’re just catching it now what you’re gonna do is you’re gonna practice this each day and once you have the one ball down then you’re gonna introduce another ball or another sock if you will and what are you gonna do one in each hand just one in each hand and you’re gonna toss one but here’s what you don’t want to do you don’t want to toss them at the same time why because why they’re just gonna collide together right so you’re not going to do that the other reason why is you’re gonna pause what you’re going to do is I want you to imagine two Peaks so imagine two peaks or two triangles and what you’re gonna toss is your toss one ball to the opposite peak and when it reaches the highest coin that’s your cue to toss the other ball okay so watch this this ball goes here and when it hits here then you’re gonna throw the other ball you see that and so if you’re not watching on video sternly you could watch this on youtube and facebook also as well a lot of you are listening to on stitcher or iTunes which is absolutely fine or Pandora Google Play so what you’re gonna do is watch this 1 2 3 and then you’re gonna stop 1 2 3 stop 1 2 3 1 2 3 remember 2 Peaks 1 up to the one side the other one to the opposite side and again the key is when it reaches it stop that’s your cue to throw the other one because you can’t throw them at the same time because that’s not juggling because what you don’t want to do also is this this is just passing the ball to the other hand that’s not juggling ok both balls have to go in here 1 2 3 and then finally the next third step when you master that or get good at that you feel comfortable then I want you to grab 3 balls to in your dominant hand and this is what it looks like the finished product like this and notice what I’m doing this I’m looking right at you I’m looking right at the lens if you’re watching me on video but it’s a great exercise we do it for our quick readers because not only they’re reading three times faster but they actually a better focus comprehension retention because we really focus on smart reading but the reason we do it again is in order to move or meet here I can’t look at all three balls right all they have two eyes but in order to look at all of it i soften my gaze and I could take more of it in which is why it’s a great exercise to be a faster reader and so if are you up for the challenge quick brains are you up for the challenge we know the science behind jugglers and having bigger brains and making more connections and also it’s a great activity to do to to actually relax your eyes when you’re out when you’re studying or to get off the computer screen so again you start with one ball put do it in front of a couch or a bed so when it falls you you could just you know on the bend over to pick it up it’s right there try it with a sock nothing you know crazy don’t don’t light any kind of garden tools or anything like that and then just start one by one one ball do that for a few days or a week or two get in one ball and then add another one and then notice what we’re doing it’s about so fitness we’re exercising getting ourselves to do things that might be difficult in order to be able to expand that because how you do anything is how you do everything right how you do anything is how you do everything so get good at doing difficult things and then the things that you need to do in your life you know where it’s just like meditation you’re not practicing juggling to get better at juggling you’re practicing juggling also to get better with your brainpower and get better with your life so what I want you to do quick brains is take a picture just ask somebody to take a picture of you while you’re juggling and even if you’re not doing it great and post it and tag me at gym quick at quick learning also as well and share your experience on this and will repost some of our favors and always always every single week we all reward just like we do with our one book a week and other challenges that we do Amazon giftcards and our favorite books from our guests so you up for the challenge let’s do this [Music]
Welcome to Kwik Brain Challenge #6!
In this episode, Jim Kwik will be explaining how this challenge will help you to boost your focus throughout the day.
The Kwik Challenge is for people who want to create positive change in their lives—to take the knowledge and turn it into power. Change doesn’t have to be difficult. All habit change starts with simple tiny steps, and before you know it you’ll be heading toward a new destination—the little things will add up to something much bigger!
By doing this challenge, you will:
* Stimulate brain-derived neurotrophic factors
* Make new brain connections
* Have better time management
* Increase your confidence-competence loop
* And more!
** Do you want to stay up to date with every new challenge in the coming weeks? Go to http://www.KwikChallenge.com to register and find out how you can participate. **