What's Going On? It's Fall!🍂

Time to read: 46 seconds

In my Corporate Rebel Masters group (graduates of my programs), we talked about liminal space and the discomfort of uncertainty.

Most simply put liminal space is space between things. It's the space between one identity and another, between daybreak and morning, between summer and winter, between one administration and the next.

There is a seasonality to the discomfort. Fall is a liminal season. Plants die and trees shed. We say goodbye to summer. Even if you live in Southern California, kids return to school and things just "feel different." You're not in summer and not in winter. You're in between.

People tell me they feel anxious or sad in the uncertainty. In the US, we have a charged election and too many other things to list. It seems normal to feel agitated and anxious in this in-between place. We know how things were. We don't yet know how they are going to be.

The human brain hates uncertainty. In the next few weeks, I'll share the wisdom from CR Masters about what to do, how to care for yourself and others in this uncomfortable in-between place.

Keep reading. If you have friends who are anxious and uncomfortable please point them here. They can subscribe and join the conversation here..

Brain Care: Part 5 - This One Is Fun!

Time to read: 37 seconds

Me, doing something new. A self-driving car!

We are well into fall. I hope you are settled into your fall routine and feeling more at ease. Today is the last element to enhance neuroplasticity, novelty.

The brain likes to be stretched, to do and learn new things. Using your brain keeps your brain flexible into the future. It’s easy to add new things into your life.

Here is your simple challenge:

• Take on a new project at work (bonus: work and novelty together)
• ead books (each book takes you to a new world)
• Walk a different route with your dog. See and think about new things.
• If you have time, develop a new habit…learn to play piano or knit or grow tomatoes.
• Join a new activity with other people. That will yield new conversations and generate new interests and friendships.
• Make a new recipe for dinner.

Adding new things to your life doesn’t have to be time-consuming. Simply figure out ways to add new elements to things you already do. Your brain will thank you.

Welcome to fall. Your brain is all set to go!

Brain Care: Part 4 - Ah…Sleep

Time to read: 37 seconds

We’ve covered movement, food, mindfulness, and now it’s time for a fan favorite….SLEEP.

Recent research has shown that sleep is even more important than we thought. Your brain and body MUST have adequate sleep. This is good news because who doesn’t love to sleep?

If your sleep is great…keep going. If you want to improve your sleep, here is your simple challenge: sleep more.

• Go to bed a teeny bit earlier
• Create a bedtime routine
• Make sure your bed and bedding are comfy
• Adjust the temperature in your room
• Listen to a sleep meditation (it’s a BOGO…meditation and sleep!)
• Nap

So tonight, hit the hay and really sleep. Sleep is not a luxury. It’s a necessity.

If you are enjoying back to basics, tell your friends! They can sign up here.

Brain Care: Part 3 - Mindfulness

Time to read: 37 seconds

Gorgeous vintage teapot

I talked about movement and food. The third element of neuroplasticity (brain flexibility) is mindfulness.

Mindfulness can mean a meditation practice. It can also mean simply becoming more present in your life.

Here is your simple challenge: become more mindful.

• Add tiny slivers of mindfulness to your day. Notice the sparkle of the sun on the water, the smell of cut grass, or the taste of your salad.
• Pause for a mental break. Even 30 seconds is enough to influence brain flexibility.
• Meditate. 1 – 5 – 10 minutes. Sit quietly. Use a meditation app. Let go of any pressure that there is a right way to meditate.

If you are enjoying back to basics, tell your friends! They can sign up here.

Brain Care: Part 2 - Fuel Yourself!

Time to read: 1.16 minutes

Last week, I talked about the first element of neuroplasticity: movement.

The second is nutrition.

Your brain needs fuel to function optimally. I work with an exercise physiologist, and she recommends you eat every 2.5 to 3 hours and never let yourself become overly hungry. You get to eat all day!

Although there are no bad foods (yes, you can eat Doritos), the recommendations around brain-fueling food are consistent and clear... vegetables and fruit, sources of protein, and a bit of fat.

• Here is your simple challenge: fuel your brain.
• If you let yourself become hungry, feed yourself more often.
• Add a favorite vegetable to your daily menu.
• Add fruit to your breakfast.
• Experiment with eating at different times of day and see how you feel. Then do what makes you feel sharp and alert.

Food is my favorite so I particularly like this challenge. Making tiny changes to your eating habits is easy. Just one little step at a time.

If you are enjoying back to basics, tell your friends! They can sign up here.

Brain Care: Part 1 - Move Your Body!

Time to read: Less than 1 minute

The first element of neuroplasticity (flexibility in the brain) is movement. Movement can be workouts at the gym, walks with your dog, or simply the activities of daily living. More movement is better, and any movement is good.

Here is your simple challenge: Move more.

If you move a lot already, where can you add more around the edges or mix it up? If you don’t move much, how can you take one little step (literally and figuratively).

Where can you add a little more movement to your day?

• Take the stairs
• Park far away from the door
• Extend your walk
• Add a second walk
• Stretch while you watch Love Island
• Do a few more reps at the gym or add 15 minutes of cardio
• Take a class

The great thing about movement is that once you start, your body wants more and before you know it, you are in a self-perpetuating good habit. So, get up right now and move. Even if that’s a stretch at your desk.

If you are enjoying back to basics, tell your friends! They can sign up here.

Caring For Your Fried Brain

Time to read: So, so short

I notice at the end of summer, everyone goes to mush. People want to enjoy the last warm days, and no one wants to consider deep thoughts. Kids return to school, and routines shift back to the activity of fall. It’s paradoxically a lazy and chaotic time.

While enjoying your last weeks of summer and preparing for the rocket ship that is fall (whether you have children or not), the next few newsletters will take you quickly and easily back to the basics.

Here’s the context: The human brain is more flexible than researchers used to think. Into old age, your brain can change and learn new things. Brain flexibility is called “neuroplasticity.” For the next few weeks, I am going to share the 5 elements to maintain neuroplasticity and give you one simple challenge each week to enhance that element for yourself.

We’re going to keep it simple and immediately applicable. Please share this article with your colleagues. They can sign up here..