Habits & Routines for Limitless MEMORY | Jim Kwik

hi it's your memory coach Jim quick and in this session I want to share with you some habits and routines for a limitless memory habits and routine to unlock your incredible memory now as I've talked about before that there's no such thing as a good or bad memory that you don't have a memory memory actually the set of habits and first you create your habits then guess what your habits create you so what are the routines are the habits that you could cultivate daily for yourself for your family for your team your friends to unlock this incredible memory so I'm going to talk about some of my routines and I'm going to start not with the morning but I'm going to start the night before okay because one of the things that will help you to grow your memory is review and yet sometimes we don't remember what we had for breakfast we don't remember what we had for lunch we don't remember the people that we talked to throughout the day somebody at the end of the day might ask you how your day was and you're like you know I don't really remember what I did today it just all blurred together or Blended together so it's called your episodic memory your episodic memory are the episodes of your life and one of the things I do as I get ready for bed is when I'm in bed I go through a quick two or three minute exercise where I review my day you know I believe that if your life is worth living it's worth remembering if your life is worth living it's worth remembering and you can increase your episodic memory by reviewing what you did that day so take two or three minutes with your eyes closed and just walk yourself through the day just fast forward when you woke up what did you do who did you talk to what did you eat go through the activities of your day because remember there is no such thing as a good or a bad memory there's a trained memory and an untrained memory and I want you to develop the habit of reviewing your day so the days don't blend together from there what I do is I'm in bed I think of the things that I did that day and I pull out one two or three things and they can be small things that I'm grateful for you know gratitude is the memory of your heart gratitude is the memory of your spirit and by going through your day reviewing it pull out they don't have to be big things one two or three even Small Things little things that you cherish that you could appreciate because what you appreciate appreciates right and you don't have to wait for a greater life to feel grateful feel grateful and you're gonna have a greater life and what I want you to do is after you go through your reviewing your day and remembering you're building your episodic memory pull out one two or three things that you really cherish good things things that you feel grateful for because what this does grad attitude rewires your nervous system for peace it rewire your nervous system for performance even Prosperity because what you appreciate appreciates like for example what if the only things you had in your life the next day were the things you Express gratitude for today if you want to feel truly wealthy do this exercise start making a list of all the things you have in your life that money can't buy and what gratitude does this exercise it puts you into a parasympathetic State now what is that a parasympathetic state is the rest and digest and that's what you want to be doing while you're sleeping you don't want to be in your executive mind and thinking about all the stuff about work and decisions you need to make you want to feel in your heart inside your body so you can get in that parasympathetic state to rest and digest because because what's most important for good memory is sleep and we're going to talk about sleep in this quick recall program but getting to sleep at the right time and putting yourself in that peaceful place where you feel gratitude will help you to fall asleep faster now the reason why you want to prioritize sleep when we're talking about habits and routines for a better memory is was when you sleep you consolidate short to long-term memory if you have long-term memory challenges check your sleep and eat some people feel they're getting sleep but maybe they're not and they should get a sleep study so you can contact your physician your doctor if you have trouble sleeping and get a sleep study because you want to get that diagnosis so you can know how to treat it because when you sleep it's imperative to be able to consolidate short to long-term memory because if you have long-term memory issues check your sleep and this is another reason why it's not just the habits you develop it's the habits you don't develop for example a lot of what we're doing in this program is unlearning bad habits and for those of you who pulled all-nighters in school that's a very bad habit I used to do it because I had my learning challenges and I had to compensate in my mind I thought I had to compensate by working and pulling all these all-nighters and not sleeping but it actually yielded worse results because you need that sleep just like you don't build your muscles by working out you build your muscles by working out and resting it's during the rest that your muscles grow and repair and recover same thing with your mental muscles the other reason why you want to sleep and make that part of your routine is because when you sleep the sewage system in your brain kicks in and that's where you clean out plaque that could lead to brain aging challenges like Alzheimer's dementia and this is something I'm very passionate about because I lost my grandmother to Alzheimer's and so that's why we're so passionate about and we donate to causes of for Alzheimer's research especially for women because women are twice as likely to experience alzheimer's than men and so you need to sleep to turn on that sewage system that cleans out the beta amyloid plaque these Tangles that could lead to brain aging challenges another fun reason to sleep is where you dream and that's where you come up with a lot of treasures your mind doesn't shut off at night if in some ways it's actually more active and it's coming not only consolidating short to long-term memory cleaning out your brain but it also comes up with ideas whatever you're studying and learning and working on it comes up with ideas and that's why it's so important to remember your dreams and so we're going to talk about that in this program now you wake up in the morning you feel refreshed the first thing that I do for a better memory the first thing I do is I take a moment and I remember my dreams and I have an actual process for remembering my dreams six step process one of those things that you could do easily is have eternal like a dream journal right on your nightstand and just write them down as you reflect on your dreams and you write them down you're more likely to remember them because the more you do it the better you get at it and we're going to talk about how to remember your dreams in this program now after that the first thing I do is I make my bed now why is that important for your brain and your memory because I believe how you do anything is how you do everything write that down how you do anything is how you do everything and when you make your bed with Excellence you just take one or two minutes make it great you're going to take that level of Excellence into other activities be conscious of it because when we're talking about habits Excellence is a habit right and so the more you do it the better you get so make that bed plus your brain loves a clean environment how great does it feel to come back at the end of the day to a well-made bed from there to improve your memory the first thing I do it when I get out of bed and make my bed I have a glass of water because your brain is mostly water at least three quarters water and just staying hydrated could boost your reaction time your thinking speed upwards of 15 upwards of maybe even 30 percent but did you know you can lose up to a pound of water when you sleep through respiration through perspiration so you need to read hydrate that's also where I take my my probiotics you know your gut is your second brain and we're going to talk about that in this program from there what's really good for your memory is to get some exercise and it doesn't have to be your full exercise routine there was a study done at Appalachian State University saying when's the best time to exercise for weight management and also deeper sleep which we know is going to be good for your memory and they tested people in the morning afternoon and evening in the morning at 7 A.M 1 pm and 7 pm and they found that the group who exercised at 7 00 am actually had upwards of 75 percent deeper sleep what an incredible benefit that is and it doesn't have to be your full exercise routine it can be as little as three minutes so when you wake up you hydrate and just do some burpees or some jumping jacks do some some push-ups or some some core work right as your body moves your brain grooves which is great for your memory from there in no specific order you could do it in the order that you like to do is brush your teeth and you're like Jim you know everyone brushes their teeth I hope you do it's good oral hygiene and what I want to challenge you to do is brush your teeth with your opposite hand now I've been talking about this for over 20 years 25 plus years because when you use a different part of your body that you're not used to it challenges a different part of your brain but the other reason you do this and I want to encourage and challenge you to try to do this is it forces you to be present it forces you to observe it forces you to really pay attention remember I said how you do anything is how you do everything the art of memory is the art of attention and when you're forced to do something a little bit more difficult like brush your teeth with the opposite hand it forces you to pay attention and so first thing in the morning you're flexing your attention muscles your concentration muscles and your your muscles for being present as opposed opposed to being distracted on your devices because every ring and ping and Ding and app notification social media alert is driving you the distraction and you wonder why you can't remember what you just read or a name that you just heard so practice being present and then finally a couple other things you could do to whine out your morning is take a shower and I challenge you to take a cold shower and even if it's not all cold switch off 10 seconds cold 10 seconds or maybe 30 seconds warm but the reason you do this I'll give you two reasons number one it helps to reduce inflammation in your body and your brain is part of your body right inflammation is a contributing factor for a lot of challenges health challenges and diseases and you know when you bang your knee on a coffee table what do you do you put ice on it because it reduces the swelling it lowers inflammation well we create inflammation you know through stress emotional stress Financial stress right not getting a good night's sleep right tearing down our body so cold shower will allow you to kind of reset your nervous system you don't have to take a complete ice bath or a five minute cold shower but just test yourself you know get a little bit uncomfortable because that's the other the reason you want to do it is because not only is a great reset for your nervous system for me it's even better than coffee it also challenges you to do difficult things because part of success in anything or memory and otherwise is developing grit right developing some kind of resilience and how do you do that you get yourself to do difficult things and something like taking a cold shower for most people I don't like the cold so it's very it could be very difficult but if you do the difficult things in life life gets easier because if you just do the easy things in life life gets very difficult right but it's a paradox if you do the difficult things you challenge yourself life gets easier and then you develop some kind of grit some resilience and you take that grit into your life so when you have to have something that's uncomfortable like an uncomfortable conversation or maybe you have to give a toast at a wedding something to get you out of your comfort zone you're going to do it better because you're training yourself to to be uncomfortable does that make sense and then from there what I'll do is I'll Journal a little bit which is good for my memory but I'll think about what would make today successful not that 300 things in my to-do list but I'll fast forward and say okay I'm coming back at in the evening somebody asked me how my day was and I said it was amazing today was incredible then I say what had to happen in order for me to feel that way I say what three things personally what the three things professionally and I keep it to that they don't have to be huge big things but if these six things were accomplished and they're different each day what how would I feel what would make me feel amazing and I began with the end in mind right and I write those things down and usually when I'm doing that I'll have a beverage I'll use I make this little brain powder I'll put it with some hot water and it just just activates my brain it has some fun things like ashwagandha and Ginkgo and lion's mane and some other special ingredients in there but it really helps me to focus and really makes me want to tackle the day right so I take that brain powder or mix it in my smoothie or make a little tea out of it and it helps me to be able to focus and while I'm doing that I'll really think about what I want to accomplish that day and I'll review my day my schedule maybe I'll do a little light reading but the big thing here is whatever your routine is ask yourself is this good for my brain or is this bad for my brain because first you create your habits then your habits are going to create you back now notice that these activities that I shared with you do not take a a lot of time meaning that some people could spend 45 minutes on their phone and wonder where all that time went for these it doesn't take time it actually helps you to make time how much time does it take to just review your day two or three minutes I said right how many how long does it take to review and feel grateful for something maybe 60 seconds you know to wake up and remember your dreams and just jot them down for maybe one or two minutes making your bed one or two minutes right drinking a glass of water doesn't take a whole lot of time at all doing three minutes of exercise right brush your teeth with the opposite hand nothing and here's the thing you can do this if you have kids do that with them ask them what they what happened in their day and have them talk for two or three minutes what are they grateful for that happened that day what are the things that how you know what did they dream about in the morning show them how to make their bed get them to make their bed turn into a game do three minutes of exercise with them right show them how to brush their teeth with the opposite hand taking a cold showers it's gonna save you time because you're probably not going to want to be in that shower for too long so little by little a little becomes a lot and you could play with this you could gamify it right you could do it with your family members also as well so it doesn't have to take time it could actually make time in your performance because if you do this if you want to win the day you have to really win that first 45 minutes of that first hour of the day and how it's going to pay off in dividends in terms of the treasure you receive back and your ability to focus and your ability to think in your ability to remember it's priceless all right so what I want you to do is in the comments I want you to share some of your non-negotiables what are the some of the things that you do or you're going to choose to do and try out that's going to help build your better memory build your brighter brain put that down below because this is your positive peer group you're not in it alone anymore we have each other and together everyone achieves magic that's what team stands for together everyone choose more we achieve Miracles we achieve magic and you are the greatest project you're ever going to get to work on right take time make time create Magic I'll see you in our next video [Music] foreign

Channel: Jim Kwik

Views: 564,227

Keywords: jim kwik, how to improve memory, jim kwik morning routines, morning routines, jim kwik memory, jim kwik 10 steps to improve your memory, jim kwik limitless, kwik brain, brain health, healthy habits, brain power

Id: YU48BRhXweI

Length: 17min 22sec (1042 seconds)

Published: Fri Oct 07 2022