If music be the food of health, play ON!


How is music processed?
How might we use it to support memory & brain health?

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
Source: MedicalNewsToday

Music and Physical Health

In last week’s post, an original Tallis Steelyard tale from author Jim Webster, we saw how music awakened the soul of a woman who was struggling with dementia, barely alert until called by the song.

As I noted at the end:
Music has been well documented to remain in the minds of Alzheimer’s patients long after other memories and much of their Executive Functioning capabilities have faded.

Patients often retain memories of well-loved songs, which gives them a great deal of pleasure, and some can still play instruments. The description of life flooding back into formerly vacant eyes in response to music has been reported repeatedly.

Medical researchers have long noted that listening to or playing music can result in changes in our bodies, regardless of our age or current state of mental alertness, however.

For example, lowered levels of the stress hormone cortisol have been observed in the presence of music. Better sleep and a lowered heart rate are associated with listening to music as well.

Even when you are a bit out of sorts, don’t you feel better immediately when a song comes on that reminds you of a particularly happy memory?

Science rings in

Dr. Charles Limb is a musician and surgeon who specializes in cochlear implants at Johns Hopkins University in Baltimore, MD. He has been researching how our brain makes that happen. He and his team analyzed neurological responses to a variety of music, especially jazz and hip-hop.

In studies with magnetic resonance imaging [MRI], they have been particularly interested in finding out which areas of the brain “light up” when jazz musicians are improvising or rappers are “freestyling.”

The Universal Language?

They observed that the areas of the brain activated when jazz players are improvising are actually the language centers of the brain (the inferior frontal gyrus and the posterior superior temporal gyrus).

When rappers were freestyling with their eyes closed within the MRI scanner, the researchers observed major activity in the visual and motor coordination areas of the brain.

  • Connection to movement centers certainly makes sense, if you think about it. Since rappers are usually moving when they rap, those areas are likely to be brain-linked.
  • But the visual areas?  Hmmmmmm . . . neurolinked to a video perhaps, or choreography?

Seeing when you listen

Haven’t you noticed that when you listen to music your brain sends you visual information as well — a flash of the club where you first danced to the tune, or the face of your partner when it came on the radio, right before you kissed for the first time?

Some people imagine scenes of their own private movie as they hear certain orchestral arrangements. Others report seeing abstract colors and shapes that flow and change with any music they hear. Maybe you see a few moments of a particular marketing video?

I challenge anyone who’s ever watched one of Michael Jackson’s music videos to listen to that track on the radio without at least a flash or two of a moving image!

Even in a Scanner

The brain seems to call upon its language, visual and motor coordination mechanisms when imagining and responding creatively to music both, even when the participants are lying still, eyes closed, and within a scanner.

In fact, Dr. Limb’s team found that the areas of the brain that were formerly associated with interpreting music – the angular gyrus and the supra marginal gyrus, which process semantic information (meaning, vocabulary, etc.) – are deactivated while musicians are improvising.

So what does that indicate about memory and healthy brain aging?

Read more of this post

September is the BEST time for what activity?


Forming or Changing a HABIT
and setting new goals!
Don’t wait for New Years Resolutions

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Habits, Decisions & Attention Series

New year, new goals

Somebody needs to write a new anthem: The kids are back in school!!  (My brain wants to sing it to the tune of The Boys are Back in Town)

Except for our under-appreciated, overworked teachers, most parents begin yearning for September long before July is in their rear view mirrors.

As much as they look forward to more family time during the school year, most have forgotten how having the youngsters at home all day tends to make a shambles of their schedules.

But the teachers are aware of something that the rest of us tend to overlook . . .

September really begins the New Year

I don’t care how old you are, unless you were home schooled or spent your younger years in full-time boarding school, most of us feel a fresh gust of wind beneath our wings at the start of every school year.  That tends to be the case even for those of us who don’t have kids at home anymore – or never had kids at home (old habits die hard).

  • Few of us complain about the early appearance of new notebooks and school supplies in the stores nearly as much as we kvetch about shelves of early Jack-o-Lanterns, Pilgrims, Turkeys and Christmas sparklies.
  • Many of us are as pleased by wandering the aisles to replenish our supplies of journals and pens as the kiddies who are excited to see the latest in backpacks.
  • And many folks fill the first few pages of those brand new journals with brand new goals for the brand new “school year” – an old habit reactivated.

Those folks and the teachers are aware of something
that the rest of us would do well to keep in mind . . .

Read more of this post

The Laziest Exercise Tactic Believed to Work


Passive Heating:
The lazy-person’s way to get the benefits of exercise?

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
Source: iflscience site (augmented reblog)

Exercise is essential for body and brain health

I know that,
you
know that,
he, she and it knows that!! 

I doubt that there is anyone reading these words who does NOT know that.

  • How many books and blogs and gurus tout the importance of a regular exercise routine?
  • And how many times have how many of us sworn that we were gonna’ start tomorrow?
  • And do we DO that?  Not so much.

According to a study by Nuffield Health, 18% of us never exercise while 40% exercise less than once a month.

In an ideal world, says Grant Tosner, personal trainer and ambassador for Bio-Synergy: “We would follow government guidelines and exercise for 30 minutes at least five times a week.”

A mere 16% say they meet the guidelines.

Well guess what?

Some of us may have already been exercising 30 minutes practically every day — and we didn’t even know it!

We may have been exercising passively.

At least that’s what a recent study seems to indicate!

Read more of this post

Emergency Prep for lives that have A LOT of them!


When SHTF is a DAILY Occurrence . . .
and “Stuff Hits The Fan” repeatedly!

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
From the Executive Functioning Series

“Preparedness, when properly pursued, is a way of life,
not a sudden, spectacular program.” ~ Spencer W. Kimball

Time to revisit some older content . . .
(Updated content from a post originally published in February 2015)

Given what’s going in Texas, Louisiana and Florida during this Hurricane Season, there are a lot of “preparedness” articles to be found around the blogging universe these days.

THIS one’s a little different.

The first half of this article is a good disaster-prep reminder you probably will NOT see many other places – but the second half offers a bit of help toward preventing those “emergencies” in our everyday lives.

Lots to learn from the Survivalists

©Phillip Martin – artist/educator Found HERE

New to the acronym? “SHTF” is a Survivalist abbreviation for Stuff Hits The Fan (with another 4-letter “S” word replacing the one I used to keep things family-friendly).

As with any subgroup, Survivalists run the gamut from the extreme through the consumed by anxiety to the worried . . . all the way to the lower end of the scale: those who are merely cautious.

At base, many of them are no different from savers and planners in any other arena — except that Survivalists larder physical supplies and foodstuffs instead of cash reserves in more traditional savings formats.

They’ve lost faith in the system.

That’s something that many of us here in Alphabet City share with them.  Except the system we have a hard time trusting anymore is The Mental Health Care System which includes hospital administrators and health “professionals,” as well as the legislators charged with protecting the rights of the many in our society who have “invisible” disabilities.

It makes sense to me, given the probabilities,
that we ALL might be wise to expect the best
but prepare for the worst. just like those Survivalists.

Global catastrophe’s aside, the “worst” here in Alphabet City seems to happen A LOT more frequently than in the neurotypical population — and history has proven repeatedly that we can expect precious little help from the current state of the Mental Health [lack of an effective] System.

Let’s not spend time going over all of the ways in which the system is broken and desperately needs changing.  Despite the fact that I’ve been ringing that bell for over 25 years now – along with a great many other Mental Health advocates – things continue to worsen nonetheless.

Instead, let’s focus on what we might think about putting in place to, like good Scouts say, BE PREPARED.

Read more of this post

Moving Past PTSD triggers


Do we ever really heal from trauma?
What does “healing” really mean?

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
adding to the Habits, Memory, EF, and PTSD Series

Responding to a comment

Right after I published the second part of one of my PTSD Awareness articles, author and blogger Chuck Jackson posted a comment that asked a question I couldn’t  answer at length in the comment format.

Do you ever recover fully from PTSD?

Chuck went on to add some context to his question:

Looking at your list of symptoms (mental and physical), if I was honest with myself, I would still mark yes to over fifty percent.

The majority of the time, I live a happy and enjoyable life. It is only during periods of anxiety or prolonged depression, do these symptoms raise their dirty head.

They are not debilitating, just very annoying.

So, for the most part, I suppose we could say that Chuck is essentially “healed.”

He has moved well beyond some pretty nasty stuff in his childhood (his healing journey shared in his stunning book about child abuse, “What Did I Do?).”

But I believe he is asking another, broader question with a much broader application:

Why am I not beyond all of my symptoms all of the time?

Real questions have real answers, so lets take a look at a couple of questions I’m sure we have all entertained at some point in our lives:

I’ll begin with a segment of my comment in answer to his question.

Forgetting is part of the process of memory too

“Forgetting” is still quite the mystery to scientists, even as they learn more about “remembering” – and that is really at the heart of Chuck’s question.

Most of us would prefer to have a way of “erasing” disturbing tracks laid down as the result of earlier experiences so that we can focus on and recall more positive/supportive reactions, thoughts and behaviors instead of disturbing reactions to PTSD triggers.

From an article I posted 3 years ago now,
Brain-Based Habit Formation:
~~~~~~

Any golf pro will tell you that eradicating their clients’ bad habits is the toughest challenge they face.

It’s much easier and quicker to coach someone to play par golf if they’ve never picked up a club than if they’ve been a bogey golfer for years.

Only the best golf pros understand why that is so and what to do to overcome it more quickly, however!

Brain-Based Habit Formation also explains that old pathways never actually get “deleted” — so unless the bogey golfer practices the new habits EVERY SINGLE TIME he picks up a club, he is likely to slip back into his old habits.

And every single time he “rehearses the old,” he deepens the “brain-grooves” of the habit he wants to eradicate.  In the same manner:

If you focus on your triggers and allow them to control you,
you are likely to find yourself back-sliding quickly.

What is needed is to link a new action to an old cue – to pull yourself gently but intentionally away from the old fears and other manifestations (symptoms) the moment you realize that you are “rehearsing the pain.”

So, in that sense only, I will tell you that,
at present, “PTSD” never really goes away.

NOW, let’s unpack that a bit – because that does NOT mean that you are going to have to suffer for the rest of your life. After all, as I said to Chuck, who cares whether “PTSD” goes away or not if it never troubles you!

Read more of this post

September 2017: Focus on Suicide Prevention


Awareness Day Articles ’round the ‘net
Depression, PTSD, Chronic Pain and more
– the importance of kindness & understanding
(and maybe an email to your legislators for MORE research funding?)

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC

World Suicide Prevention Day – Monday, September 10, 2017 – every year, since 2003.

The introduction and Suicide Awareness section of this article is an edited reblog of the one I posted in September 2016.  Unfortunately, not much has changed in the past year.

Notice that my usual calendar is missing this month, to underscore the reality that those who commit suicide no longer have use for one.

Onward and upward?

“I am only one; but still I am one. I cannot do everything, but still I can do something; I will not refuse to do the something I can do.” ~ Helen Keller

The extent of the mental health problem

Every single year approximately 44 million American adults alone — along with millions more children and adults around the world — struggle with “mental health” conditions.

They range from anxiety, depression, bipolar disorder, schizophrenia, ASD, OCD, PTSD, TBI/ABI to ADD/EFD and so-much-MORE.

Many of those struggling with depression and anxiety developed these conditions as a result of chronic pain, fighting cancer (and the after-effects of chemo), diabetes, and other illnesses and diseases thought of primarily for their physical effects.

DID YOU KNOW that one in FIVE of those of us living in first-world countries will be diagnosed with a mental illness during our lifetimes.  More than double that number will continue to suffer undiagnosed, according to the projections from the World Health Organization and others.

Many of those individuals will teeter on the brink of the idea that the pain of remaining alive has finally become too difficult to continue to endure.


One kind comment can literally be life-saving, just as a single shaming, cruel, unthinking remark can be enough to push somebody over the suicide edge.

It is PAST time we ended mental health stigma

Far too many people suffering from even “common” mental health diagnoses have been shamed into silence because of their supposed mental “shortcomings.”

Sadly, every single person who passes on mental health stigma, makes fun of mental health problems, or lets it slide without comment when they witness unkind behavior or are in the presence of unkind words – online or anywhere else – has contributed to their incarceration in prisons of despair.

Related Post: What’s my beef with Sir Ken Robinson?

We can do better – and I am going to firmly hold the thought that we WILL.

According to the World Health Organization (WHO’s primary role is to direct international health within the United Nations’ system and to lead partners in global health responses), suicide kills over 800,000 people each yearONE PERSON EVERY 40 SECONDS.

STILL there are many too many people who believe that mental health issues are not real – or that those who suffer are simply “not trying hard enough.”

That is STIGMA, and it is past time for this to change.

I’m calling out mental health stigma for what it is:
SMALL MINDED IGNORANCE!

(unless, of course, you want to label it outright BULLY behavior)

NOW, let’s all focus our thoughts in a more positive direction: on universal acceptance, and appropriate mental health care for every single person on the planet.

Read more of this post

Impulsivity & Anger: Don’t Believe Everything You Think


Cognitive/Emotional Impulsivity

Managing the gap between impulse and reaction,
on the way
to putting a lid on “Response Hyperactivity”

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
Part of The Challenges Inventory™ Series

Driving Lessons

One of nine areas of concern measured by The Challenges Inventory™, the Impulsivity category measures impulse control, in many ways the indication of our ability to contain (or at least tolerate) the frustration of waiting.

In other words, the condition of our emotional brakes.

  • Individuals who are relatively balanced where impulsivity is concerned manage risk and drive behavior by weighing possible rewards against possible losses — which implies a brief moment of reflection between impulse and action.
  • Some individuals who say they prefer staying with what’s comfortably familiar, avoiding risks and risky behavior are ABLE to make that choice because they have what I like to call a relatively “low idle.”

In other words, activation takes more energy than the norm, so they often spend more time in the gap between impulse and action than the rest of us — the opposite end of the impulse control dynamic.

While I’m sure they’re grateful for small favors, avoiding a ready-fire-aim-oops situation, their lack of decisiveness costs them dearly in some arenas. Same tune, different verse.

  • At the other end of the impulsivity scale are individuals frequently described as “risk takers,” supposedly because they are strongly attracted to and excited by what’s new and different, lured into action by the call of the wild. These are the folks who are normally labeled IMPULSIVE!

I have observed that individuals who are repeatedly reckless have emotional brakes that have never been connected or, in the presence of the excitement of the moment, brakes that fail.

Good news/bad news

Impulsivity, while certainly a nuisance at times, is an important personality characteristic.

Giving in to impulse without pause for reflection can result in some fairly unfortunate outcomes, of course, but it would be just as unfortunate if that trait had been bred out of our species entirely.

We’d probably all be dead!

The trait of impulsivity is believed to have evolved as part of our fight or fight mechanism that kicks in automatically when our lives are in danger.

The survival of our genetic ancestors depended upon their biological ability to respond effectively to circumstances where strength and action needed to be marshaled immediately.

Since our cave ancestors who did not stop to reflect during life-threatening situations were the only ones left alive to pass their genes on to us, it would seem as if impulsivity is “hard-wired” into the human brain.

In appropriate doses and situations, it is actually a good thing. Not only does it help save our bacon when we find in ourselves dangerous situations, it’s what gives life those moments of spontaneity that make it fun to be alive.

Still, depending on its intensity, a tendency toward action with little to no thought or planning can get us in a heap of trouble. That’s usually when others refer to our behavior as impulsive – and it’s usually when life is suddenly not so much fun (for us or anyone around us!)

Impulsivity in the Emotional Arena

Most of us who have an impulsivity component to whatever else is going on with us have a pretty good idea of where our problems with impulsivity are likely to show up.  If not, we can always ask our loved ones – believe me, they know!

But the most troubling manifestations are internal – what we think about what’s going on around us.

A balanced degree of impulse control implies that we are ABLE to take a moment to control observable behavior, of course – and that we DO that – but there’s more to the story.

It also implies that we are able to monitor and moderate our thoughts and emotions with a moment of reflection between impulse and reaction.

That’s where things get tricky.

When our thoughts jump from item to item (often referred to as cognitive hyperactivity – a mind in overdrive or a “busy brain”), many of those thoughts quickly lead to emotional reactions.

As clinical psychologist Ari Tuckman, PsyD, and author of More Attention, Less Deficit: Successful Strategies for Adults with ADHD reminds everybody, some individuals  “tend to feel and express their emotions more strongly.”

Read more of this post

Putting things on autopilot gets more DONE


Systems Development puts things on Autopilot
and supercharges your Executive Functioning

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
From the Brain-based Coaching Series

My usual Friday post is posting a day early this week, to give you time to read it before Tinkertoy‘s post on National Dog Day – this Saturday, August 26, 2017

Don’t strain your brain!

Some things take a lot of “cognitive bandwidth” — which is a fancy way to say that your brain needs to work especially hard to do them.

Other things are so “automatic” we often say we can do them in our sleep.

The more things you can do without conscious thought, the more brain cells you make available for the areas where they are really needed.

  • Almost everything takes a lot of cognitive bandwidth at first introduction.  Nothing is automatic when we’re beginners — every piece of the puzzle takes concentration.
  • There are multiple decisions to be made – or recalled – at every step along the path of learning anything.  That’s HARD work for a brain. It’s an expensive process, in brain currency.
  • However, once a task becomes familiar it’s sometimes difficult to recall why we ever struggled with it to begin with. It’s become automatic – a habit – a system.
  • BUT systems development will never happen unless you follow its rules.  And that’s where systems development coaching is pure gold.

Let’s start at the very beginning with a bit of review . . .

What IS systems development coaching?

Systems Development Coaching is a way of working that focuses on helping a client discover the underlying concepts that will help them develop systems targeted to what works best for them. I’m about to share some of the ways we go about it for those of you taking the Lone Ranger approach.

But FIRST, let’s define our terms

system is a set or arrangement of things
so related as to form an organic whole.

Whenever you activate a system you are freed from having to burn up cognitive resources remembering each individual step — less likely to get distracted in the middle of a task, or stopped cold by the need to make one of those “expensive” pre-frontal cortex intensive decisions in the moment.

Most people are a little fuzzy about systems, probably because the last systems development training most of us received was potty-training.

How many of you have to actively remember what-comes-next when you’re going to the bathroom? (Except for putting down the toilet seat of course!) I’m sure you rarely think about it at all.

Unless the toilet paper is missing or the toilet overflows, or the doorknob comes off in your hand, I’ll bet you barely recall the trip once you get back to what you were doing.

Have you ever looked “everywhere” for a pen or something until you finally find it in the bathroom – yet you didn’t remember going INTO the bathroom?  (Hey, here’s that little notepad too!)

Exactly!

Systems vs Solutions

When we focus on solutions, we are generally focused on “fixing” – because we hope to come up with something that will solve a particular problem.

When we focus on systems, we develop templates that can be picked apart
to solve all sorts of problems —
some of which we are then able to avoid altogether from that point on.

While solutions tend to be more specific, templates are modular. We can port pieces of working systems to new situations to propagate new systems.

Read more of this post

Back to Boundaries


Different Categories – Different Strategies
They’re all still Boundaries

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Boundaries & Coaching Series

Moving on with the Boundary Series

In the prior post, The Benefits of Boundaries, I likened setting Personal Boundaries to having a moat with a drawbridge around your castle.

Raising and lowering the drawbridge helps to ensure (enforce) the kinds of behavior that you will and will not permit yourself to experience in your environment.

The “moat and drawbridge” of Personal Boundaries acts as a filter to permit only those people who are up to where you are in life to come into your castle and join the party.

Setting your boundaries defines the actions and behaviors that are unacceptable from those you do allow inside your metaphorical castle — in coordination with your Standards, which also determine how you will interact with them.

Different types of Boundaries

Dolly, the author of the wonderful koolkosherkitchen blog, left a comment under the prior Boundary post that led me to decide that, before I continue, I need to further define what I mean by the terms I will be using in the ongoing Boundary conversation.

In addition to Boundaries we set around behaviors of others, there are boundaries we need to have in place that determine our personal behaviors, sometimes referred to as “self-control.”

Boundaries can be further divided into several “domains” —
physical, intellectual, social and emotional.

While there is certainly overlap in some of these categories, let’s take a look at distinguishing these “types” from one another.

Read more of this post

Moving Past Task Anxiety to stop “procrastinating”


Procrastination vs. Task Anxiety
Executive Functioning struggles redux

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Time & Task Management Series

Poor Organization & Task Completion

Most of us with Executive Functioning struggles have difficulty “putting it all together.”

Our cognitive deck of cards gets shuffled in the process of recording “awarenesses” into short term memory and consolidating for long-term storage.

That makes it harder to figure out which cards to pull when it comes time to play the game — making it difficult to respond appropriately, or to correctly evaluate consequences, outcomes and timing.

As a result, projects tend to be abandoned unfinished in our dissatisfaction with our lack of ability to play at a level that makes the game interesting rather than an exercise in frustration.  Before we know it, we’ve labeled ourselves chronic procrastinators — and so have most of our associates and loved ones.

It certainly may look like chronic procrastination to anyone looking on. And boy howdy do those onlookers love to sling that label around — as if they believed that merely pointing it out would launch us into activation!

I would like to suggest that what’s really going on here is Task Anxiety.

Task anxiety, just what it sounds like, is what science used to call a “limbic system” activator — where your brain and body are primed to fight, flight or freeze, NOT to get things done!

EVEN those who push through and force themselves to tackle the tasks on their To-Do lists are, according to the latest studies, up to 50% less effective than they would be if they handled the task anxiety FIRST.

  • According to scientific studies conducted in the past few years by Dr. David Rock and his team, and Emotional Regulation Research founder, Stanford’s Dr. James J. Gross:

The degree to which your “limbic system” is aroused is
the degree to which your PFC [prefrontal cortex] is deactivated.

  • Task completion is decision-dependent — and deciding depends on prefrontal cortex activation.
  • The PFC of “the ADD/EFD brain-style,” which includes all of us with Executive Functioning struggles, is already under-performing, relative to the neurotypical population — and the research above was NOT carried out using the ADD/EFD population!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Madelyn’s 3-point Procrastination Primer

1. The greater the number of items to accomplish on the way to completing any particular task, the higher the likelihood of so-called “procrastination.

2. The higher the number of decisions to be made on the way to completing any particular task, the lower the probability that it will begin or end in a timely manner.

3. The more each item or decision depends on the completion of a prior step, the more likely it is to result in shut-down — and the greater the likelihood that the project will be tabled for another time.

Related Post: Procrastination — Activation vs. Motivation

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Here’s the GOOD news:

Simply identifying what’s going on, whether you actually DO anything about it or not, helps to bring the PFC back online somewhat.  And there is SO much more you can do!

Identifying these areas and naming the steps involved will go a long way toward intentionality.

Awareness is always the first step, and “naming” it is the second.

Read more of this post

Read any good books lately?


I have been invited to Guest Post TODAY!
The Power of Reading BOOKS
hosted by blogger Debby Gies [author D.G.Kaye]

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
Reblog with Intro from the Executive Functioning Series

Although she is in Toronto, Canada and I am “down south” in Cincinnati, Ohio, the miracle that is the blogging community has allowed us to develop a warm and wonderful virtual friendship.

For those who don’t already know her, Debby is a generous, popular and prolific blogger who is well-known for her memoirs filled with both heartfelt and humorous reflections on her own journey through life.

Uplifting and encouraging, each is written to offer positive support to anyone struggling with anything similar to the topics she tackles.

She is currently readying her next book for publication.

She asked me to give her a bit of time to focus on polishing the upcoming gem I’m sure it will be, honoring me by featuring something I would write especially for her regular Tuesday post.

So, of course, I chose to focus on what science has discovered about
the amazing brain-based benefits of reading a BOOK!

I’ll get you started below, and then send you over to read the entire article on her site. (or you can CLICK HERE to read the entire article over there right now)

I’ll respond to comments on either site – or both, if you choose.

I’ll bet most of you will be surprised to learn what science has discovered about the many great things book-readers are doing for their mental and physical health — simply by lounging on the couch reading a book!

If you are not already following Debby, click around while you’re there and get to know her and her books. You’ll be mighty glad you did.


Reading a book has the power to reshape your brain
and improve your ability to relate to others

Reading more but enjoying it less?

Thanks to our ability to scroll through endless words on our computers, tablets and smart phones, more people are reading than ever before.

Still, while the act of reading itself has increased, there is a significant difference between reading anything and reading a book that pulls you into the mind of the author as you take a mental vacation.

Even hours of reading on FaceBook, or skipping from blog to blog reading multiple articles on various subjects, does not seem to have the same positive effect as reading a novel, a memoir or a carefully curated collection of short-stories.

And the more time we spend online, the less time we have for reading those wonderful books on our TBR lists (“To Be Read”).

That’s a real shame, too, because reading a good book is not only an enjoyable, affordable “vacation” that broadens our perspective, it turns out that science has discovered that it actually improves our brain functioning in ways that translate to improved thinking, mood, functional intelligence, more positive and productive connections in our lives, and so-much-MORE.

The impact of a BOOK

Reading a book not only gives us access to someone else’s mindset and world view, it also seems to increase our ability to empathize with people in our day to day lives.

I’m sure that most of us who are avid readers are well acquainted with the feeling of stepping into another world while we read. Most of us also find that our view of our “real” world changes for days afterwards, even when we are not actively thinking about the story-line, the subject matter or the characters.

In my own experience, for example, after spending an evening with a character I could see clearly in my mind’s eye, for a few days following I have often felt like I was reacting as they might have. Sometimes I have the almost eerie sensation that I have taken on that character’s mannerisms.

Science has discovered that there’s a brain-based reason for that experience.

“We already knew that good stories can put you in someone else’s shoes in a figurative sense. Now we’re seeing that something may also be happening biologically.” ~ neuroscientist Professor Gregory Berns

Being captured by the world of a book with a strong narrative can trigger measurable changes in the brain — changes that linger for at least five days after reading.

Reading books and changing brain cells

Research from Emory University in Atlanta, Georgia (published in the journal Brain Connectivity) found that reading a book can increase neural connectivity in a manner that mimics muscle memory.

Study changes were registered in two key areas of the brain:

  1. the left temporal cortex, an area associated with language receptivity, as well as, surprisingly,
  2. the brain’s primary sensory motor region, the central sulcus, associated with sensations and movement.

Neurons of the second region have been associated with tricking the mind into thinking it is actually doing something by merely thinking yourself through the activity.

Referred to as “grounded cognition,” that is the explanation given for the effectiveness of the practice of mental rehearsal used effectively by many athletes.

Thanks to the phenomenon of grounded cognition, it seems that merely thinking about the specifics of an athletic activity can activate the neurons associated with the physical doing of that activity.

In some cases, practicing mentally has been reported to improve performance almost as much as if the athletes had strained and sweated their way through an actual practice session.

Who knew that the same areas could be activated by narrative reading?

“The anterior [front] bank of the sulcus contains neurons that control movement of parts of the body,” Berns, lead author of the study above explained. He went on to say that the posterior [back] region contains neurons that receive sensory input from various parts of the body.

The enhanced connectivity in the posterior region suggests that the act of reading “transports” the reader into the body of the protagonist. Amazing, right?

But wait! There’s more . . . (click HERE to read all about it)

Book Fountain, Cincinnati Public Library (symbolizing the free flow of information) | © Creative Commons, 2012 Jean-François Schmitz | Found HERE

Read more of this post

Time, Stress and Denial


You CAN change your relationship to time
(or just about anything else)
But, of course, that means you have to CHANGE

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Time Management & Executive Functioning Series


“The adrenal system reacts to stress
by releasing hormones
that make us alert and reactive.

The problem is
that the adrenal system
cannot tell what’s a regular case of nerves
and what’s an impending disaster.

The body doesn’t know the difference
between nerves and excitement
— between panic and doubt . . .”

~ Grey’s Anatomy, Season 9, Episode 8

WHY ARE YOU LATE?!!

If you have any flavor of Attentional Struggles – or Executive Functioning challenges for any other reason — I don’t have to tell you how tough it is to work with t-i-m-e!

If you are anything like me (or some of my former clients and students), finding out that many ADDers lack an internal sense of time— or a reliable one, anyway — was a huge relief.

At last!

An explanation for why others can set a time
and show up promptly and we can’t.

Whoa!  BACK UP JACK!

There are two potential problems with that “at last” momentary relief:

  1. Can’t” refers ONLY to attempting to deal with time internally
  2. An explanation is NOT a get out of jail free forevermore card

SO, if you have always struggled with something specific, (like time-management, in this example) and you want to leave that behind forevermore, you absolutely must begin to set new “time-management” systems in place if you EVER want anything to be different.

That, ladies and gents, is where things begin to fall apart in brand new ways . . .

Read more of this post

Chunking TIME to get you going


Getting Started
Getting the GUI Things Done – Part 2

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
in the Time & Task Management Series

Getting back to GUI!
Looking at Good, Urgent, and Important

In Part 1 of this article, Getting off the couch & getting going, I began by suggesting a down-and-dirty way to tackle a number of different kinds of tasks by throwing them into a few metaphorical “task bins.”

In this way of moving through malaise to activation, I suggested that you separate your tasks into 3 metaphorical piles, and I began to explore the distinction between them:

  1. Tasks that would be Good to get done
  2. Tasks that are Urgent
  3. Tasks that are Important

In the way I look at productivity, any forward motion is good forward motion!

Making a dent in a task sure works better than giving in to those “mood fixers” we employ attempting to recenter from a serious bout of task anxiety — those bouts of back and forth texting or endless games of Words with Friends™ — and all sorts of things that actually take us in the opposite direction from the one we really want to travel.

Dent Making-101

Anyone who is struggling with activation can make behavior changes and kick themselves into getting into action by breaking down the task until it feels DO-able in any number of ways, such as:

  1. Picking something tiny to begin with, like putting away only the clean forks in the dishwasher – or just the glasses, or just the plates – or hanging up the outfit you tossed on a chair when you changed into pajamas and fell into bed last night, or picking out only one type of clothing from the laundry basket to fold and put away;
  2. Focusing on a smaller portion of a task, as in the closet example in the prior post;
  3. Chunking Time — setting a specific time limit and allowing yourself to STOP when the time is up.

Now let’s take a look at that last one.
Read more of this post

Getting off the couch & getting going – Part 1


Worry, Worry, Worry!
. . . The agony of agonizing

©Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Time & Task Management Series:

Let’s Get GUI!
Looking at Good, Urgent, and Important

When I first began to blog on the topic of organization and task completion, I was initially daunted.

It seemed to me that productivity, accomplishment, follow-through and planning were such HUGE topics for anything less than entire books — difficult to handle briefly, even in an entire Series of posts on each topic!

While most of what I read on the inter-webs focuses on Tips and Techniques, I wanted to explore underlying principles, and I wanted to share them from a brain-based perspective.

QUITE the challenge — especially since I knew that most readers wouldn’t have my background of information, so I had to include an explanation of terms before I could move on even to underlying principles, much less sharing techniques that many have found helpful.

Don’t miss: Getting Things Done-101

The extent of the challenge stopped me for a while, I must admit, and it took me some time to begin to figure out how best to do it without wearing people out.  Long-time readers may have noted that my earlier articles are much longer than the ones I have been posting lately.

Whittling things down remains a challenge, but I don’t let that keep me from trying to be helpful in as brief a manner as I believe can get the job done for most people.

Moving along anyway

I am inspired by the malaise that seems to waft in with the summer heat, and I want to explore more about Getting Things Done. I plan to continue to whittle things down to a size we can manage in two ways:

  1. Dividing this topic and this article into parts, and
  2. Using language and examples that will relate primarily to those attempting to Get Things Done at home, whether the tasks are personal or professional in nature.

Let’s start by thinking about how to tackle a number of different kinds of tasks by throwing them into a few metaphorical “task bins.”

Getting GUI

Take a look at your task list every day (which implies that you make one, right?)  Separate the tasks that would be good to get done from the tasks that are URGENT and IMPORTANT.

Good to get done tasks

Good to get done tasks help you move your life forward – without the not-so-subtle pressure that normally accompanies a To-DO! List.  This category is for the “treadmill tasks” of life: the recurring chores that really don’t need to be done at a specific time or day, as long as they are done fairly regularly.

These are the tasks I keep encouraging you to put on autopilot:

  • Figure out a reasonably effective way to do them
  • Do them the same way every time so that they can become habitual.
  • Put them on auto-pilot. “Auto-pilot” habits don’t debit cognitive resources!  No deciding, no agonizing, and your conscious mind is freed for more important work.

Urgent Tasks

Urgent Tasks are two-fold, both of which you are going to work toward eliminating from your life as you learn more about what you need to be intentional about getting things done.

Type 1 Urgents are those items that carry a monetary, legal or emotional penalty for remaining undone — many of which are the result of not getting out in front of them earlier.

Taxes, license renewals, bills, birthday cakes, presents and cards all fall into the Type 1 Urgent category at the beginning.

Don’t beat yourself up about your struggles with this category — or ruminate over the fact that you “should” have taken care of whatever it is before it became a problem that had to be handled immediately (or else!)

Simply identify the items that belong here to make sure you don’t drop those balls in the future.

Many of us with Executive Functioning issues have developed the unfortunate habit of using the adrenaline rush that accompanies urgency to be ABLE to focus with intentionality.

Adrenaline is an endogenous psycho-stimulant (produced within).

It does work; we tend to get more done. But it comes with a high price tag.  There are healthier forms of energy that will help you get things done — more about those to come.

Bona fide Emergencies

Bona fide emergencies generally won’t make this list at all. They are the things that you rarely have time to put on a list in the first place, nor do you need to.

Fire, flood, illness, accidents and broken bones, necessary and well-maintained equipment that suddenly gives up the ghost  — things that it’s unlikely you could have predicted but MUST be dealt with immediately — ALL fall in the category of bona fide emergencies.

The only way to plan for bona fide emergencies is to leave a bit of ease in your schedule every single day so that you stand a shot at getting back on track when you have to stop to deal with them.

Type 2 Urgents are the things that you are going to practice saying no to: that means setting boundaries.

My favorite quote that describes this category perfectly is this one:
“Lack of planning in your life does not constitute an emergency for me.”

Many of the items in this category wouldn’t be on your plate to begin with if you would get the time and energy vampires off your neck.

Other items pop in here when you say yes because you can’t imagine how to say no.  You would not find yourself rushing to buy a hostess gift for a party with that couple you don’t enjoy, for example, if you hadn’t said yes in the first place!

We have a tendency to say yes to these items we really don’t want to do because it requires little of our decision-making power to respond in “emergency mode” — it feels like MORE to do to refuse to play, so we play.

It feels great to put out a fire — not so great to prevent one.

I’m not saying that setting boundaries is an easy fix, but it is a simple one, and the only one that will ever work to get Type 2 Urgents out of your life forever.

Unfortunately, until we learn to set and protect boundaries around what we allow others to push onto our plates, our behavior teaches those around us to do exactly what we do NOT want them to do.

To begin with, demote the Type 2 Urgents:
Don’t say no, say LATER.

Take a baby step toward teaching your family and friends that ONLY when you’ve accomplished what is IMPORTANT will you be able to focus time or attention on Type 2 Urgents.

They may never understand that you have more important things to do than pick up the pieces of somebody else’s dropped ball or help them handle their over-commitments or lack of boundaries, but it is essential that you understand that reality yourself.

When you say, “Not now,” show any whiners and complainers your list of what needs to be done first and tell them to get them workin’ on it if they want you to be finished faster.

You probably won’t be able to count to three before you hear (with attitude, no doubt), Oh, never mind!

[More about this in an earlier article: Priorities-101:Yes means No]

So what’s IMPORTANT?  

That’s a VERY good question.  What IS “important” to you?  I’ll give you a hint with another favorite saying:

Nobody ever said, at the end of life,
“Darn!  I wish I’d spent more time on my chores.”

Read more of this post

Standing FOR High Standards


Indications of who you really are
Creating your Reality

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Coaching Series

Higher or Lower?

Several years ago I posted a couple of coaching articles written to open your paradigms on the way to breaking loose from the habit of perfectionism and black and white thinking:

The Virtues of Lowering your Standards
and
Getting to Good Enough

And now it may seem as if I am encouraging you to do the exact opposite. Sheesh!

It’s a trick of language – two different meanings for the same word

When I speak of “lowering your standards” (small “s”) I am using the meaning most similar to, “an idea or thing used as a measure, norm, or model in comparative evaluations.” ~ Google Dictionary

Using that meaning of the word, I am referring primarily to getting beyond that crazy idea that “any task worth doing is worth doing well.”

Many folks continue to intone that meme as if it were a universal truth, without stopping to notice that it’s a great big black and white SHOULD.

It always seemed to me that if the task’s worth doing at all, any forward progress is good forward progress, right?

Aren’t these “Do it WELL” folks the same ones who swear
that “slow and steady wins the race?”

Think AGAIN

JUST because a task is worth doing, doesn’t mean that it is
automatically deserving of top-of-the-line priority focus.  Duh!

A job worth doing is worth doing adequately, too.

There is not enough time in anybody’s life to do every single thing in an A+ manner.  Good enough really IS good enough for many of life’s to-dos and activities.

Embracing that idea leaves a great deal more time for working at the top of your game where it really matters – like honoring your very own Personal Standards.  It makes for a much happier and more satisfying experience of living.

Friend and colleague Tom Nardone came up with a nifty chart to underscore that idea.

Raising Personal Standards is a different animal altogether.

When I speak of raising your Standards (capital “S”), I am using a meaning closer to (but not really the same as) “principles of conduct informed by notions of honor and decency.” ~ Google Dictionary

Read more of this post

Benefits of Boundaries – and how to set them – Part 1


Boundaries safeguard your personal rights
. . . and so much MORE

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Coaching Series

Does YOUR Castle need a Moat?

Think of a Boundary like a moat around your castle.  It’s actual purpose was to keep scoundrels, bandits and warlords out and the people inside the walls safe to go about their lives and pursue their interests in peace.  That works!

During times of danger and conflict other friends and neighbors around the countryside could come inside the castle for protection.  A drawbridge spanning the moat provided a way for the keeper of the castle to let people in or keep people out.

So it is with happy, successful lives.

It is important to find a way to establish and maintain a safe distance from needs of other people that are not in alignment with our own best Self-interest.

Some people are not particularly evolved at the time they interact with you.  They tend to take advantage of the kindness of others — particularly the ones who don’t know how to raise the drawbridge to protect their own castles (like saying NO or leaving a situation before it starts causing trouble they repeatedly look to you to fix).

Related Post: 12 Tips to help you Take Back your TIME

Bounderies make you YOU

As my personal coaching mentor Thomas J. Leonard used to say,
“Boundaries help define who you are and who you are not.”

Emotionally healthy people set Boundaries that attract certain people and protect them from others. Learning to set and enforce Boundaries in a loving and appropriate manner are, in fact, two essential life skills most of us need to develop on the way to becoming healthy adults.

  • Setting personal Boundaries acts as a filter to permit those people who are up to where you are in life to come in and join the party.
  • Personal Boundaries also allow you to stop those who are not yet ready for you by raising your metaphorical drawbridge – as well as defining what actions are appropriate inside your metaphorical castle.

That, in turn, is reflected your experience of living – which frequently sets its tone – the tune to which you call yourself to dance.

Ideally, of course, we wouldn’t attract certain types of people and behaviors to begin with, but while we are working on that particular skill wouldn’t it be great to have a way to immediately course-correct?

Effective Boundary management is a great way.

Read more of this post

Time management tips for better Executive Functioning


EF Management Tips and Tricks – Part IV
Time Management Systems to Develop into Habits

by Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
PART FOUR: In support of The Executive Functioning Series

Quick Review:

In the introduction to this part of the article, I went over some of the concepts underlying the systems approach and why it works.

Basically, systems and habits help us conserve cognitive resources for when they are really needed. I added the caveat that nothing works for everyone any more than one size fits ALL very well.

For those of you who have the motivation and time to figure out how to make an “off the rack” outfit fit you perfectly, be sure to read for the sense of the underlying principles and tweak from there to fit your very own life.

If you can’t “sew” and are disinclined to take the time to learn (since most of us have trouble keeping up with what we are already trying to squeeze into our days), remember that I offer systems development coaching, and would love to turn my attention to your life.

I am going to warn everyone one last time that few of my clients ever really hear me the first dozen times, so don’t be too surprised when the importance of some of these Basics float right past you too.

The sooner you make friends with the basic concepts – and put them into place – the sooner life gets a lot easier, more intentional, and a whole lot more fun.

FIVE Underlying System Basics

Found in Part-2
1.
Feed Your Head
2. Structure is your FRIEND
3. Nothing takes a minute

Found in Part-3
4. Write it down (any “it”)

In this section:
5. PAD your schedule
PAD-ing: Planning Aware of Details™

Don’t forget, as you read the final principle:

Each of you will, most likely, need to tweak to fit.  However, some version of all five underlying concepts need to be incorporated into your life (with systems and work-arounds in place and habitual) before challenges recede and strengths have more room to present themselves in your lives.

No pressure — let ’em simmer in your brain’s slow-cooker.

As long as you don’t actively resist you will be one step closer to getting a handle on that systematizing to follow-through thing.

So let’s get TO it!

Read more of this post

Executive Functioning Systems


EF Management Tips and Tricks – Part III
Time, Memory & Organization Systems
to Develop into Habits

by Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
PART THREE: In support of The Executive Functioning Series

The Quick Review:

In the introduction to this 4-part article, I went over some of the concepts underlying the systems approach and why it works.

Essentially, systems and habits help us conserve cognitive resources for when they are really needed.

I added the caveat that nothing works for everyone any more than ONE SIZE FITS ALL very well.  For those of you who have the motivation and time to figure out how to make an “off the rack” outfit fit you perfectly, be sure to skip past the literal interpretation to read for the sense of the underlying principles.

For the REST of you: if you can’t “sew” and are disinclined to take the time to learn (since most of us have trouble keeping up with what we are already trying to squeeze into our days), remember that I offer systems development coaching, and would love to put my shoulder to your wheel.

The quick warning:

I want to warn everyone yet again that few of my clients ever really hear me the first dozen times, so don’t be too surprised when the importance of some of these Basics float past you a time or two as well.

The sooner you make friends with the concepts I’m sharing – and put them into place in a way that works for you – the sooner life gets easier, more intentional, and a lot more fun.

FIVE Underlying System Basics

Found in Part-2:
1.
Feed Your Head
2. Structure is your FRIEND
3. Nothing takes a minute

In this section:
4. Write it down (any “it”)

Concluding in Part-4 with:
5. PAD your schedule
PAD-ing: Planning Aware of Details™

Remember to remember as you read the principles to come:

MOST of you will probably need to tweak to fit as you incorporate the principles into your life (and/or take a second look at systems and work-arounds you already have in place that have now become habitual). If you really want to begin to experience the level of personal effectiveness you say you want, take a close and open-minded look at principles that have a 25-year track record of helping.

If you start to feel resistance,
let ’em simmer in your brain’s slow-cooker for a while.

As long as you don’t actively resist (as if YOU are the exception, fighting the ideas or ruminating over the thoughts that yet another person simply doesn’t get it), you will be one step closer to getting a handle on that systematizing to follow-through thing.

So let’s get right back to it!

 

Read more of this post

EF Management Tips and Tricks


5 Tips for better Executive Functioning
Part II – Systems to Develop into Habits

by Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
PART TWO: In support of The Executive Functioning Series

Quick Review:

In the introduction to this 4-part article, I went over some of the concepts underlying “the systems approach” and why it works.

I explained how systems and habits help us conserve cognitive resources for when they are really needed.

I went on to add that despite my dislike of articles and books that offer seemingly fix-it-ALL tips and tricks, I still share online tips myself from time to time — and that I was about to share five of them, despite the fact that  I strongly prefer sharing underlying principles, so that anyone reading might be able to figure out how to tweak to fit. 

  • I appended the caveat that nothing works for everyone any more than one size fits all very well, despite what the merchants would like you to believe.
  • I’m sharing the “tips” for those of you who have the motivation (and time to dedicate) to figure out how to make an “off the rack” outfit fit you perfectly.

Since most of us have trouble keeping up with what we are already trying to shoehorn into our days, if you can’t “sew” and are disinclined to take the time to learn, remember that I offer systems development coaching, and would love to put my shoulder to your wheel.

For the rest of you, I’m about to gift you some foundational principles I work on with my private clients, right along with whatever it is they came to “fix” – what I call my 5 System Basics.

I have to warn you again, however, that few of my clients have ever really embraced them the first couple dozen times I brought them up, so don’t be too surprised when the importance of some of these Basics float right past you a few times too.

The sooner you make friends with the concepts I’m about to share – and put some systems into place around them – the sooner life gets easier, less frustrating, and a LOT more fun!

 

Read more of this post

5 Tips for better Executive Functioning – Part 1


EF Management Tips and Tricks
Systems vs. Solutions

by Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
PART ONE: In support of The Executive Functioning Series

Introduced in an older article, ADD/ADHD and TIME: will ANYthing work?, this is what I remind my students and private clients:

Even though they are not exactly the same thing, most people with Executive Functioning challenges have quite a bit in common with people who have been diagnosed with ADD.

In addition to short-term memory glitches, the things that seem to negatively impact effectiveness most often are problems with activation and follow through.

When I work backwards to figure out what’s going on, I almost always discover foundational problems with time management and/or troubles with transitions.

Both of these struggles are exacerbated when few of life’s details are systematized, which means that very little can be put on auto-pilot.  Every action requires a conscious decision – which not only requires a greater number of transitions (that eat up time), it burns up cognitive resources.

  • “Processing space” in the conscious portion of our brains is not unlimited, at least not in the bottomless well meaning of unlimited. Consciousness is a resource-intensive process – your brain REALLY doesn’t want to burn up those resources making the same decisions over and over again.
  • DECISIONS are prefrontal cortex intensive – using the conscious pathways in your reaction/response mechanism – whether you are making a major decision or one as seemingly inconsequential as to what kind of ice cream you want in your cone.
  • The greater number of day-to-day to-dos you can relegate to unconscious processing, the more cognitive bandwidth you make available for tasks that truly require you to think about them consciously.
  • That means “standardizing” the timing and the steps – developing systems – so that they become HABITS.

Caveat: there are no one-size solutions

Despite my dislike of articles and books that offer seemingly fix-it-ALL tips and tricks, from time to time I still share online tips myself. 

  • I usually add the qualification that nothing works for everyone any more than one size really fits all – at least not very well.
  • I prefer to share the underlying principles, so that readers might be able to figure out how to tweak to fit – kinda’ like some of those fashion sites that tell you how to use a sewing machine to take a nip here and a tuck there.

But many people can’t sew, not everyone wants to take the time to learn, and most of us have trouble keeping up with what we are already trying to squeeze into our days.

That’s why some people make a living doing alterations –
or, in my case, coaching change.

 

HOWEVER, for those of you who have the time and motivation, I’m about to share again what many of my private clients hire me to help them put into place (no matter what “problem” we are working on at the time) – what I call my 5 System Basics.

I have to warn you, however, that few of my clients have ever really heard me the first few dozen times, so don’t be too surprised when the importance of some of these basics float right past you too.

Even when you’re desperate, change is flat-out HARD!

Try to remember as you read:

These aren’t merely a collection of five simple “suggestions.” If you have already noticed a few functioning struggles, try to hold them in your mind as practically absolutes – but lightly.

The five underlying concepts I’m about to share really do need to be accommodated in some fashion — with systems and work-arounds in place — before most of us are able to manage our energy toward follow through that doesn’t leave us endlessly chasing our own tails.

Lack of structure is really not the direction we want to travel if our goal is a life of ease and accomplishment.

Let ’em simmer in your brain’s slow-cooker.

As long as you don’t actively resist the ideas, (nit-picking the concepts or ruminating over the thoughts that yet another person simply doesn’t get it), you will be one step closer to having a handle on that follow-through thing, regardless of your current struggles with Executive Functioning.

Think of the underlying concepts, collectively, as a lever that will allow you to adjust your expectations appropriately, and to help you to figure out where you need to concentrate your time and effort ASAP (accent on the “P”ossible).

Trying to systematize a life without the basics
is like trying to start a car that’s out of gas.

  • Agonizing isn’t going to make a bit of difference.
  • Neither will “voting” – you may hate the idea, they may hate the idea. Sorry Charlie, it is simply what’s so
  • Hearing what a doofus you’ve been for not focusing on that little gas detail (especially hearing it internally) will shut you down and delay you further.
  • Go for the gas.

UNREALISTIC EXPECTATIONS WARNING!

The upcoming five concepts that will begin to put some gas in your car are simply that: FUEL.

Until you make sure your “car” has fuel, you can’t do much about checking to see if the starter is going bad. You may also learn you need to adjust the steering mechanism. Oh yeah, and you certainly won’t get very far on lousy tires.

  • You don’t expect your car to magically transform with a little gas, do you?
  • How about a whole tank full of gas?
  • How about gas and four new tires?

Yeah, right!

Try to remember that the next time the self-flagellation begins, as well as when you feel defensive and become offensive.

You can’t eat an elephant in a day —
EVEN if you take one tiny bite at a time.

Read more of this post

Overcoming the bad to get to the GOOD



The Power of Positive Thinking
Moving past WHAT & WHY to get to HOW

by Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
In the Executive Functioning Series

Memory and Energy Management

Visiting a few blogs as I begin to populate a brand new Pinterest Board [Our TBR Lists], I clicked over to add one of  D.G. Kaye’s books, “Words We Carry.”  (Some of you may already know that D.G. Kaye is the name under which blogger Debby Gies pens her many books)

I jumped over to read and “like” a few reviews on the Amazon site for this book, and my eyes took note of something that read like what is often referred to as the publisher’s blurb.

Sharing her journey toward overcoming the demons of low self-esteem with the determination to learn to love herself, Kaye’s book allows us to see clearly how hurtful events in our lives can linger, and set the tone for our lives.

I was instantly reminded of an article I posted over three years ago now, on a topic I believe it’s time to revisit: our tendency to collect and carry every stick and stone that has ever broken our bones.  [Are we hard-wired to focus on the bad news?].

I began that article with a question that I think is an important one:
“How come the bad stuff sticks and the good stuff fades??” 

On the way to answering that question I asked another, in response to a comment from one of my virtual friends, essentially this:

I have lived 365 days times my years on this earth.
They can’t all be keepers — and this one wasn’t.

While that’s a wonderful lens through which to look at our occasional experiences of one of those days,  my brain immediately popped in another question:

Why CAN’T all the days be keepers?

I mean, why don’t we just filter out the crummy parts and file away what was good about the day so that ALL of our memories are pleasant and uplifting?

I’m aware, I went on to say, that Pollyanna isn’t exactly everybody’s idea of their favorite role model, but WHY NOT?

I believe I did a good job explaining why our brains tend to hang on to the “warnings” – a memory technique that was extremely pro-survival.

It’s helpful to understand why whenever we are agonizing over yet another of those negative thoughts inspired by some of our earliest experiences.

However, I don’t believe that it is exactly pro-LIFE to allow our brain to continue to have its way with us – especially when we can retrain it.

Life-lessons from my clients

As I continue to say, my clients bring more than a few “juggling struggles” to their coaching calls. They frequently call for their appointments with resolve and hope tarnished by the latest disaster . . . which reminds them of an earlier one, and off we go.

We spend the session in another way entirely, as I practically drag them over to reliving their successes. They hang up with a much better view of themselves — one that empowers them to “get back on the horse” to gallop full speed ahead once more — until the next time something stops them cold and we revisit the process.

We all do it until we train ourselves not to.
And those “positivity” reminders don’t help until we do.
Wrong technique.

Read more of this post

Sleep Awareness and Health


The importance of  Sleep
to health, cognition and longevity

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Sleep & Sleep Disorders Series

Sleep and Sleep Disorders

A quick gander at June’s Awareness Calendar tells you that the  first week in June is Sleep Disorders Awareness Week.

I have already written a great deal about sleep and sleep disorders, but I couldn’t let the month pass without adding an Awareness post to that Series.

According NSART, the National Sleep Awareness Roundtable, promoting the awareness of the importance of sleep is an extremely worthwhile endeavor.

About SLEEP

NOT the passive state once believed, sleep is a highly active state essential for both physical health and BRAIN health.

Although we all do it, few of us know very much about it – and fewer still make sure we get enough of it to drive our brains and bodies effectively, limping along with chronic sleep debt.

Many of us would LOVE to get more sleep, but struggle falling asleep, staying asleep, or sleeping in sync with norms that allow us to coordinate with the timing demands of our chronically busy 21st Century lives.

NIH, the National Institutes of Health estimates that sleep-related problems affect 50 to 70 million Americans alone, common in both men and women and people of all ethnic groups.

According to the authors of the website Talk About Sleep:

“At least 40 million Americans suffer from chronic, long-term sleep disorders each year, and an additional 20 million experience occasional sleeping problems.

These disorders and the resulting sleep deprivation interfere with work, driving, and social activities.

They also account for an estimated $16 BILLION in medical costs each year, while the indirect costs due to lost productivity and other factors are probably much greater.”

They go on to say that “the most common sleep disorders include insomnia, sleep apnea, restless legs syndrome, and narcolepsy,” which is an indication of how LITTLE research has been done on the chronorhythm disorders – disorders of sleep timing.

But you don’t have to have a diagnostic sleep disorder of any kind to experience the negative effects of sleep debt. In fact, most of us in industrialized societies are chronically under-slept, which means that most of us have racked up sleep debt to a significant degree

Insufficient Sleep is a BIG Problem

The cumulative effects of sleep loss and sleep disorders represent a significantly under-recognized public health concern.

It is associated with a wide range of long-range health problems – all of which represent long-term targets of public health agencies, including the Department of Health and Human Services (HHS):

  • hypertension (abnormally high blood pressure)
  • diabetes
  • obesity
  • depression
  • heart attack
  • stroke, and
  • impulsive, at-risk behaviors

In 2008, an organization called Healthy People 2020 met to begin the process of determining 10-year national objectives for promoting health and preventing disease.

They ultimately targeted four main objectives:

  1. Increase the proportion of persons with symptoms of obstructive sleep apnea who seek medical evaluation (only ONE of two types of sleep apnea, btw)
  2. Reduce the rate of vehicular crashes per 100 million miles traveled that are due to drowsy driving
  3. Increase the proportion of students in grades 9 through 12 who get sufficient sleep
  4. Increase the proportion of adults who get sufficient sleep

And it all begins with awareness.

Read more of this post

Link between Gluten & ADD/ADHD?


Oh PLEASE, not again!
and from a source that I would think
would thoroughly research before reporting

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC

Living Gluten-Free to rid yourself of ADD?

I use “ADD” vs. the DSM-5’s official name for the disorder – click HERE to find out why

The quick hit: Despite what you and I can find all over the internet in articles that have not done their research very completely, gluten does NOT cause ADD, so giving it up will NOT make it go away.

It could reduce the severity of a few symptoms, and there are a great many other health benefits you might experience, but if you want a quick fix for ADD (or a preventative), going gluten free is not your answer!

~~~~~~~~~~~~~~~~~~~~~~~

The Longer Answer

Regular readers are quite aware that I consider myself the ADD Poster Girl, struggling with practically every symptom in an ADD profile with the exception of reading focus and gross motor hyperactivity.

You also know that I have been studying and working with ADD/EFD (Executive Functioning Disorders) and comorbids for almost THIRTY years now.

So trust me when you read the rest of the article: I have thoroughly checked this out through scientific research that is current, reflecting the bulk of what we know for sure at this particular time, given the state of today’s technology.

If the science changes, you can trust me to tell you all that it turned out we were wrong, but it does not seem, from reading a great many studies, that it is likely that I am going to have to print a retraction any time soon.

Why Gluten – why NOW?

May is Celiac Awareness Month, as I reported in this month’s Mental Health Awareness Calendar, so I am just squeezing in under the deadline with a post about gluten.

There has been so much new information for me to digest, I’m sorry to report that more comprehensive articles informing you of gluten’s effects on the brain and body, Celiac Sprue and Non-Celiac Gluten Sensitivity won’t make it under the wire.  Stay tuned for those in the future.

However, doing the research on gluten sensitivities for those more comprehensive articles, I tripped across more than a few posts that that stunned me – and not in a good way.

In my haste to counter the misinformation during the month where this post is most likely to be found, I decided to share with ADDandSoMuchMORE readers one of the comments I left on only one of those articles that seemed to be in the grip of confirmation bias.

Giving up Gluten

no-gluten-symbolSince listening to the expert scientists around the world at the world’s first Gluten Summit (many of whom have spent life-long careers researching gluten sensitivity and celiac disease), I became convinced that gluten is simply not good for human beings.

NEVER expecting to even consider giving it up when I began listening to the speakers, I began immediately to cut gluten out of my own diet before the Summit had concluded.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Get this straight:
I did NOT go gluten-free to “cure” my ADD,
because ADD is NOT caused by problems with diet.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

For anyone who is still unclear,
let me say that in a slightly different manner:
based on a great deal of credible research to date,
neither ADD nor ADHD are caused by problems with diet.

The extent to which food sensitivities EXACERBATE an individual’s ADD symptoms may fool some people in to thinking otherwise, when symptoms become much less troublesome when one eliminates a troublesome food.

However (ONE more time), ADD is NOT caused by problems with diet in the same manner Celiac Sprue IS the result of the body’s autoimmune response to gluten, or gluten sensitivities are activated by gluten.

Don’t take my word for it

In a May 06, 2013 article entitled Celiac Disease and ADHD, Eileen Bailey, former ADD Guide for About.com, subsequently writing for HealthCentral, had the following to add to the conversation, supporting my assertion.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Study Negating Association Between ADHD and Celiac Disease

Researchers completing a study at Inonu University in Turkey reported that there is not a link between ADHD and celiac disease.

This study was published in the Journal of Pediatric Gastroenterology and Nutrition in Feb. 2013. The study looked at 362 children and adolescents with ADHD between the ages of 5 and 15.

Researchers found that the rates of celiac disease in those with ADHD were similar to rates of celiac disease in control groups (without ADHD.)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Read more of this post

Friday Fun: Fashion and Shopping


Can’t take fashion seriously?
(or maybe you take it TOO seriously?)
Whatever!
Let’s ALL laugh the whole thing off

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Brain-Based and Friday Funnies Series

Quick Review before we get to the Funnies

Today is Jodie’s last installment of our collaboration exploring fashion as a “change agent.”  So before I send you over to A Touch of Style to finish up the series and read my closing observations, I want to review the point of fashion week before I inspire everybody to exit with a chuckle or two.

Don’t skip this review – it’s vital to everyone who wants to spend his or her “golden years” having fun rather than merely waiting for the inevitable.

Epigenetics and Fashion Week?

In Making Friends with CHANGE, posted  a week ago today, I briefly underscored the miracle of lifetime neuroplasticity — that the brain can change its structure and its function throughout our lifespan, depending on what we do with it.

We’re not stuck with – or blessed with – a lifetime contract on the brain we had when we were born.

Here’s the Good News

Gene expression is dependent upon our environment, the actions to which we commit ourselves, and even upon what we think and imagine.

The genes that shaped our brain in utero are literally capable of being turned on or off in reaction to how we respond to the targets of our focus, actually “rewiring” the brain we were born with with every new and different experience.

Changing anything is healthy-brain-aging friendly.

Change forces the brain to create new “roads” it can use when its usual pathway is damaged by any one of a number of things: stroke, concussion, medication, chronic stress – whatever.

If we change and grow as we go through life, our brain rewards us by creating new connections that will serve us well as we age.

Here’s the bad news: it works both ways

If we allow ourselves to stagnate, comfortable in our same ole’/same ole’ ways, we merely deepen the grooves of those same ole’/same ole’ pathways.

That’s GREAT for habit creation to handle those nattering Treadmill Tasks (distraction insurance that releases cognitive bandwidth for more important endeavors), but not a great strategy for brain-health overall.

For most of us, doing what we’ve always done is a recipe for functional backsliding called age-related cognitive decline – unless we are very, very lucky.

But in order to experience the benefits of brain-change, we must actually CHANGE what we ask it to do, with activities like:

  • studying something completely new to us
  • learning a new language
  • practicing a new musical instrument
  • exploring a new environment
  • taking up a brand new & challenging hobby

WARNING: if we don’t keep it up, the pathways created by our brain-healthy changes actually atrophy and die from disuse.

So, just like physical exercise, it’s important to pick something we actually enjoy to keep us motivated to keep it up — so we keep on making friends with new changes.

Making friends with CHANGE as we change our clothes

Jodie and I decided it would be fun to put our heads together to see if we could come up with a week’s worth of challenges specifically designed to shake things up, forcing change to our SELF-images on the way to helping us become more “change-friendly” overall.

As I commented in Jodie’s first post of this 3-part series . . .

Not only have researchers begun to discover the importance of “play” to healthy brain development and continued health, any time we spend making friends with change is what is called “neuro-protective.”

Together we explored how playing with what we choose to wear – recombining items we already own or adding something inexpensive to alter the look – can be a terrific way of making friends with change.

Stay tuned for more about change and healthy brain aging – including tips, techniques and work arounds. Meanwhile . . .

I’ve left you links to all three of Jodie’s posts at the bottom of the funnies, so be sure to pop over to see how three different challenges were interpreted by three different “real person” models representing three different decades — along with some additional comments from me to underscore the brain- benefits.


AND NOW for some fashion-related humor TODAY . . .

How many of the situations below make YOU nod your head
(or shake it)?

YOU PLAY TOO

If you have something on your website or blog that relates to the theme, especially if it’s humorous, please feel free to leave a link in a comment. (Keep it to one link per comment or you’ll be auto-spammed, but multiple comments are just fine and most welcome).

Read more of this post

Change your Clothes, Change your Brain?


Fashionistas & their Opposites
A brain-based look

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Brain-Based Series
Collaboration with
Jodie’s Touch of Style

Fashionistas First

You’ve seen them on television, on the internet, in the tabloids, maybe even in your own neighborhood, right?

Whatever we think about how they put themselves together, we tend to notice that we see them in a different outfit every time we see them – even if we see them several times on the same day.

Many of us who like to think of ourselves as serious thinkers love to make fun of them.  We frequently believe they’re vapid, self-focused vanity plates wasting time and energy on items that don’t make one whit of difference.

And we’d be wrong.

They might not be changing the world, but they certainly are changing their clothes!  And that’s not such a bad thing, you’ll come to find out as you keep reading.

Frozen Fashionitas

Most of us have met at least one of these ladies.  A perfect example is the college beauty queen who hasn’t changed her style since her heyday, despite the fact that she is now middle aged or older.

Her hairstyle is practically the same, often chemically processed at considerable trouble or expense to remain exactly the same color.  Her wardrobe usually has a slightly “Delta Dawn” feel to it – frozen in time.

Youngsters sometimes point them out in a manner you wish they wouldn’t, and often at the top of their lungs, “Look Mom – that old lady looks just like Aunt Theresa!”

Another example is “Sensible Susie.”

She has decided what is appropriate and what is no longer suitable for any number of reasons: since she’s gained or lost weight, now that she’s older, the kids are in middle school, her husband got a promotion — whatever!

She may well be right, but the problem is that she turns what might have been a good idea into a rule book from which she never varies.

She may be easy to shop for, but nobody would ever accuse her of being “fashion forward,” and she’s often one of the first to point out the supposed flaws in the outfit of a contemporary.

Make way for “Matching Molly”

My own grandmother could have been the Matching Molly poster girl.  If an ensemble was purchased as an outfit, the various items might as well have been sewn together.

Suggesting to her that she could wear the jacket from Outfit A over a dress – or with the skirt from Outfit B – was practically enough to give her apoplexy.

She had a fit if I mixed and matched in my own wardrobe too, especially with items that she had given me as birthday or Christmas presents — there was no such thing as “separates” in my grandmother’s closet or her world view.

Read more of this post

A Shih Tzu’s take on Brain-based Coaching


April is Counseling Awareness Month!
and I can tell you all about how great coaching works

Guest blogger: TinkerToy

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Coaching Series

People coaches and dog coaches have a lot in common

And so do their clients! We all like treats and fun and attaboys — and we all hate the nasty voice!

Some coaches do that tough-love thing, but Mom doesn’t believe that the nasty voice ever works.  It just makes us too scared to keep trying.  She doesn’t even do the nasty voice when she tells me no.

And we all LOVE it when we can suddenly do something we never could before — it’s just that the things that 4-legses and 2-legses figure out how to do are different.

Mom coaches over the phone and I hang out in her office and listen in. She says the only reason I’m allowed to stay around and eavesdrop is because I can’t tell anybody except other dogs.  They don’t care anyway – they don’t even know these 2-legses.

But I’ve learned a LOT about 2-legs coaching that way, and Mom decided to let me tell you some of her coaching secrets (besides fun and laughing – there’s always a lot of that when she coaches).

FIRST you have to be ready, willing and able

Even the coaches who don’t know the first thing about how the brain works say that, but I don’t know why any coaches put it that way – kinda’ dumb if you ask me. What makes more sense is able first, then ready, and willing last of all!

When I was hardly bigger than my mom’s two fists I wasn’t able to do a lot of things I can do now easy-peasey.

Even once I got a little bigger, my tiny brain was still learning about things like eating crunchy food and running.

It took a while for my brain to be ready before it could even think about being willing to learn to do more – like where it was okay to go to the bathroom, and tricks for treats.

Not that babies are looking for coaching – that would be silly – but when grown up two-legses are sick, or in the middle of something they don’t need help with, or recovering from an operation, they might not be ABLE to add coaching to what they have to manage right then.

My Mom wants me to be sure to add that anybody who’s an active addict will never be able until they are clean and sober for at least a year and working a program. 

She says that first they have to be available for change, with a mind that’s not cloudy or thinking about drugs and stuff.

Next you have to be ready

The time has to be right and you have to make room in your days.

  • I’m never ready when I’m really sleepy, for example, not even to play some of my favorite games.
  • I’m not ready when other dogs are around either.  We all  have to have private time with our coach to be able concentrate on what were up to.
  • And I’m never ever gonna’ to be ready to cut back on my time with my fans at my Cheers bar (where everybody knows my name), even for all the best treats in the world!

Some of my mom’s earliest clients didn’t seem to be ready to make room in their schedules at all — not even for all of their appointments over the phone.

They kept missing them over and over – or calling to say that something had come up, like it was the very first time instead of mostly.

They kept themselves too busy to have time to even think about coaching tricks during the week, or do even the simplest coaching homework – like making a list of their challenges or something – and they weren’t ready to say no to something old  to make room for something new.

They just weren’t ready period, no matter how much they said they wanted their lives to be easier and better.

Poor Mom had to tell them to come back when they were ready. Even when she first started out and really needed the money, she never kept coaching anybody she couldn’t help.

Like CATS, for example – most cats don’t want to be ready.
They practically dare you to try to make a difference with them.

Different Rates

Mom does whatever she can to make coaching affordable for most anybody who really wants it, but she gives me the family discount (meaning free, since I don’t have any way to get money anyhow I barter with kisses).

But sometimes 2-legses haven’t made room in their budgets for their coaching fees – or else they spent the money they set aside on something they suddenly decided they simply had to have.

That meant they couldn’t keep coaching long enough for things to turn around in their lives (even for group coaching, which doesn’t cost as much as coaching with Mom privately).

That’s another way you have to be ready – for about six months for most 2-legses, according to Mom – which sounds long but really isn’t when you consider that your whole life can be more fun after you pick up a few new tricks.

Anyway, you can keep coaching for as long as you want once you know the basic tricks – even years for some of her clients.  There’s always more to learn, and she really helps 2-legses get things done from week to week, so life moves forward easier and faster.

Last but not least you have to be willing

Mom says that mostly means it has to be your own idea.  It won’t work if you’re doing it because somebody else decided it would be good for you, for example – or threatened you into it.  You probably wouldn’t let it work – like those cats.

Dog clients don’t have to worry about the next part, but 2 legses also have to be willing to tell the truth to their coach, even if that means they have to be willing to feel a little embarrassed sometimes (like when I get caught tearing up paper, for example – whenever it tempts me the room is covered in confetti before I can stop myself).

And you have to be willing to keep getting back on the horse – even though I don’t know if you have to actually be able to ride a horse to be able to get a coach.

I don’t think so, but I’m not really sure about that part.  You can ask my mom before you sign up for it, anyway.

The fun starts once you decide you are able, ready and willing!

Read more of this post

How do brains get damaged? Is yours?


Even a “little” hit to the head can cause problems that can last for years
But that’s not the ONLY way your brain can be damaged

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the TBI/PTSD Brain-based Series

In our attempt to understand ourselves and our environment, we often end up talking about the brain — “that three pound lump of jelly you can hold in the palm of your hand” ~ V.S. Ramachandran

March is Brain Injury Awareness Month
Brain Awareness Week
– March 13-19, 2017

More Common that you realize

Brain Injury can happen to anyone in the blink of an eye, whether it happens as the result of stroke, car accident, playing football, taking a tumble off a bike, or sometimes even when you trip and fall walking down the sidewalk.

After-effects can persist for years in some cases — and you don’t actually have to hit your head to bruise your brain, by the way.

The only brains most of us have ever seen are models, or brains that have been solidified by chemicals, leading us to believe that they are solid structures that are fairly rugged — and that it might take a significant hit to damage a brain.

Nope! The living brain is soft, floating around inside a fluid filled environment keeping it from bumping up against the inside of a hard skull that, in turn, is protecting the fragile brain itself.

The severity of brain damage can vary with the type of brain injury.

  • A mild brain injury is temporary, sometimes barely seeming to cause much of a problem at all, and often limited to headaches, confusion, memory problems and nausea when it does.
  • In a moderate brain injury, symptoms often last longer, can be more pronounced and can result in other challenges and impairments.

In the majority of cases of mild to moderate brain damage your brain recovers completely, as long as you give it time to heal.

Don’t let that encourage you to take brain injury lightly

Your brain can be easily injured bumping up against that bony skull, even when no hit to the head was involved in the original accident — especially the PFC [prefrontal cortex], the executive functioning portion right behind your forehead.

In addition to brain injuries that involve even limited damage to the skull, anything that makes the brain “slosh around” in the fluid in a manner that causes it to come in contact with the skull results in at least minor brain damage.  What frequently follows can be much worse.

Subsequent swelling or bleeding is a big problem with shaken baby syndrome, for example. I also learned from the overnight death of the young brother of a colleague that all children injured in sledding accidents need to be taken to the doctor to be checked out immediately – before you put them to bed.

Closed head injuries frequently result in what is called diffuse brain damage — damage to several areas of the brain — that also can cause a variety of subsequent problems with cognition, speech and language, vision, or difficulties getting other parts of the body to respond.

Anyone who has a head or brain injury needs immediate medical attention. Depending on the extent and location of the damage, brain injury that seems mild can be as dangerous as more overtly serious injuries.

The extent of potential brain damage is determined by neurological examination, usually including X-rays or brain scans, and neuro-psychological assessments that check out reflexes and cognitive abilities. After checking for brain bleeds and swelling, the first goal is to stabilize the patient to make sure that blood pressure is controlled, and that blood carrying oxygen is flowing to the brain to prevent further injury.

With the correct diagnosis and treatment that contains the damage, even more serious brain injuries do not necessarily have to result in long-term disability or impairment, although approximately half of severe injuries require surgery to repair a ruptured blood vessel or to relieve pressure on the brain.

Every brain injury is different – and ALL need time to heal

Found on Pinterest

Regardless of cause, brain injuries can range from mild to severe, with a majority of cases you hear about being concussions.

It can sometimes take many years for brains to heal from certain kinds of damage, but it always takes longer than a day or two for your brain to recover completely from even minor damage – and longer still if you suffer another injury while it’s still healing.

Football players eager to get back on the field aren’t the only ones who fail to understand why and how long they have to take it easy to avoid long-term damage, even when they believe they are ready to hard-charge it again.

You really do have to take it easy afterwards, just as you would if you’d injured an arm or a leg, but even more important.

Brain damage disrupts the brain’s normal functioning, and can affect thinking, understanding, word-retrieval and language skills, and/or memory, sometimes for years afterwards and sometimes not evident until years later.

Other than those who play professional sports, males between 15 and 24 are most vulnerable because they are the population most frequently engaging in risky behaviors. Young children and the aging also have a higher risk, probably because they are most likely to have balance challenges that result in falls.

Symptoms of Brain Injury

There are many, but negative effects cluster in what can be thought of in terms of three functional systems:

(1) intellect, which is the information-handling aspect of behavior;
(2) emotionality, which concerns feelings and motivations;  and
(3) control, which has to do with how behavior is expressed.
Source: Neuropsychological Assessment, 3nd  Ed., 1995,  by Muriel D. Lezak

These commonly include trouble with some or all of the following: 

• attention and concentration 
• short-term memory   • organizing/prioritizing
• impulsiveness   • task switching,
  and occasionally
• poor social skills   and   • mood swings.

EXCELLENT Related Post:
Lost & Found: What Brain Injury Survivors Want You to Know

Causes of Brain Injuries

In this article we won’t be looking at brain damage in the womb as part of a genetic or congenital disorder (fetal alcohol syndrome, for example) or damage to the fetus due to maternal illness or accident.

I also won’t cover in this post what is often referred to as Acquired Brain Injury [ABI] — brain damage due to disease, stroke, medication, alcohol and drug use, or oxygen deprivation. ABIs affect the brain at a cellular level, most often associated with pressure on the brain, or as the result of a neurological illness.

I want to focus on the kind of brain damage most likely to affect most of you who read and follow ADDandSoMuchMore.com — and the most commonly reported source of brain damage is trauma.

Read more of this post

Naps help Memory


 Our Brains are not Designed
to Learn Non-Stop
Sleep is essential for memory & learning

©Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Sleep and Memory Series
All Rights Reserved

National Sleep Awareness Week PostMarch 2 – 9

Sleep is more important than you think

Some preschools are still considering the elimination of naptime to fit in more teaching.

According to new studies,
that is probably a lousy idea.

Researchers have already shown that, following a good night’s sleep, facts learned one day are retained better the next, in learners both young and old.

It is looking like midday naps, discovered to be essential for brain development in infants, perform the same memory-enhancing function for toddlers and young children as a good night’s sleep for teen and adult learners.

Naps appear to help memory and learning

A study published in PLOS ONE suggests that a little snooze in the middle of the day may help kids retain information they learned earlier the very same day.

[Laura Kurdziel et al., Sleep spindles in midday naps enhance learning in preschool children]

To repeat what I disclosed in an earlier article, Emotional Mastery to help us move forward:

Sleep has been proven to play a critical role in both physical and mental well being. Sleep deficiency is not only associated with physical disease, but also with a range of emotional disturbances from subtle to dramatic.

A great many important functions take place while our brains sleep — such as the healing and repair of the heart and blood vessels, as well as the brain’s housekeeping chores, when memories are consolidated and debris is swept away with the help of glial cells.

Other related neurodiversity posts:
You Don’t Want to Pay the Interest Charges on Sleep Debt
Sleeping with the Enemy: Mom’s N-24

Read more of this post

Can Eating Grapes Improve Your Memory?


Pilot study highlights role of grapes
in preventing Alzheimer’s disease
Implications for Memory & Attentional Struggles in Alphabet City

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
Edited Reblog from the ClinicalNews blog
Ralph Turchiano on February 3, 2017

Brand New Study suggests Good News!

Grape-enriched diet prevents metabolic brain decline,
improves attention and memory
Public Release: 3-Feb-2017: California Table Grape Commission FRESNO, CA

Consuming grapes twice a day for six months protected against significant metabolic decline in Alzheimer-related areas of the brain in a study of people with early memory decline.

Low metabolic activity in these areas of the brain is a hallmark of early stage Alzheimer’s disease. Study results showed a grape-enriched diet protected against the decline of metabolic activity.

Alzheimer’s disease. as most people know, is a brain disease that results in a slow decline of memory and cognitive skills. Although it’s cause is not yet fully understood, it is believed result from a combination of genetic, environmental and lifestyle factors.

Currently 5.4 million Americans are living with Alzheimer’s disease — and the numbers continue to grow.

Study implications for EFD

Scientists noted that the group that was given the grape-enriched diet also exhibited increased metabolism in other areas of the brain that correlated with individual improvements in attention and working memory performance, compared to those on the non-grape diet.

That’s encouraging news for those of us with Executive Functioning Disorders.

EFD, remember, is the term used to describe problems with cognitive abilities that most adults take for granted as products of intelligence, education and maturity — items like planning, problem solving, concentration, mental flexibility, and controlling short-term behavior to achieve long-term goals.

Read more of this post

The Brain Science Podcast turns TEN!


TEN years and still going strong

by Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
Another article in the Brain Based Resources Series
with content reblogged from an article back in 2012

“On the Brain Science Podcast we explore how recent scientific discoveries are unraveling age-old mysteries, such as intelligence, emotions, personality, and memory.

We also look at why the brain is much more complex than any computer yet devised.” ~ Dr. Ginger Campbell

The Podcast for Everyone who has a Brain

I have been singing the praises of Dr. Ginger Campbell’s fascinating Brain Science Podcast for years now.

It is one of my very favorite ways of keeping step as science marches on.

Given that she is currently celebrating her Ten Year Anniversary, I decided it was time for me to introduce it anew.

I have many new readers since I wrote my first article urging everyone to check it out.

If you are not already listening, you are missing a fascinating brain-based resource that will make you feel like you have your own neuro-PhD after listening to a few episodes.

In the years since her podcast launched, Ginger has interviewed quite a few leading scientists and writers, many of whom have now become subscribers themselves.  I have described a mere FIVE of these below, hoping to whet your appetite for more.

Woven throughout her interviews are episodes with book summaries and topic-focused informational “lectures” in her own voice, and supporting all is a web-based discussion forum, a FaceBook Group, and her comprehensive website.  Her ShowNotes are top-notch too.

My much earlier unsolicited RAVE offers brief descriptions and links to particular interviews of individuals whose names long-time readers of ADDandSoMuchMORE.com will recognize from articles here.

I hope that you will jump over to skim that post as well – and jump from there to Ginger’s Brain Science Podcast website to give yourselves a real treat.

Click to read: Brain Science Podcast: REALLY Good Stuff!

For ANYONE who has a brain

There are now over 130 interview episodes available, the show has been ranked #1 on iTunes™, and BSP has enjoyed well over 2 million downloads.

  • It’s so popular because she manages somehow to appeal to long time “neuro-geeks” and newbie non-scientists alike.
  • She makes the content easily accessible, not only by adding her own comments to back-fill information that she understands but WE might not – but also by pointing to resources and other podcasts in the series to add additional depth to the conversation for those who want more.

The most recent episodes of the series can be streamed for free, and can also be downloaded to play on another device without charge. Although donations are appreciated, for those who can swing it, you can download several years worth of brain candy for absolutely nothing.

For those of you who prefer to read (or for those who want to do both), a transcript of each episode is available in pdf format for a measly dollar.  I happily pay $1.00 for my pdf downloads — they’re more than worth it!

You can EVEN listen on your smart phone. If you want to stream to your cell, there’s an ap available for an extremely reasonable charge.

Listen while you work, exercise, or relax

While there’s nothing quite like reading the book to add depth to your learning, one of the things I LOVE about this podcast is the intelligence of the interview.

Not only is Ginger a wonderful interviewer, she does her homework before she speaks with each guest. She asks just the right questions to make sure her listeners get the “meat” of the content – and she gives her guests PLENTY of time to develop a thought.

  • She also does everything she can to make sure that everyone in her target audience (“anyone with a brain”) gets full value out of each episode.
  • For interviews of concepts and ideas that might be more complex than new listeners could be expected to grasp on first listening, immediately following the interview itself she returns to summarize, and to cover anything that she feels needs a bit of extra explanation.

Read more of this post

%d bloggers like this: