AVOID YOUR SMARTPHONE WHEN YOU WAKE UP. The brain is highly suggestible upon awakening, and “the content you consume … will have a greater impact on your mindset,” says McDonald, who is also a mental health coach on top of her doctoral work. Studies show that while waking up, the brain transitions from theta waves, a deeply relaxed, inward-focused state, to alpha waves, which promote alertness. Reaching for a smartphone to look for texts or other content often triggers a dopamine release in the brain, encouraging the user to repeat the activity. If this occurs first thing in the morning, it can disrupt your dopamine levels for the rest of the day, leading to a continuous need to check our phones. RESIST NEGATIVE SELF-TALK. Repetitive thoughts about ourselves get wired in over time, and “what gets wired in is what we manifest,” McDonald says. A 2021 study in Scientific Reports shows that brain scans of people who recite scripts expressing self-respect and self- confidence exhibit stronger connectivity in regions associated with motivation. However, it’s important to note that positive self-talk can also trigger overconfidence, leading to impulsivity and inaccurate responses on cognitive tests. AVOID HIGHLY PROCESSED FOODS. “There is plenty of science to show that what we eat affects our brains,” McDonald says. An eight-year study of 10,775 people showed that the cognitive functioning of people who ate highly processed foods, including hot dogs, pizza, pastries, white bread, cakes, and instant noodles, declined 28% faster than that of people who ate more fresh and unprocessed foods. A diet of highly processed foods speeds the aging of the brain, which no one wants.
The fast-paced modern lifestyle many subscribe to nowadays has lasting effects on our mental health — from broken sleep to chronic multitasking. A graduate student at the University of Arizona has ideas for protecting our brains from stress created by life’s hustle. Emily McDonald, a doctoral candidate in neuroscience who posts health advice as EmonTheBrain on TikTok, lists these three things to avoid. BRAIN BOOST Guard Your Mind, Ignite Your Life
Tips for a Positive Family Environment
Purposeful parenting is about being present and engaged in your child’s life. It means setting clear boundaries, modeling positive behaviors, and providing a supportive environment where children can grow. This month is Purposeful Parenting Month, and it’s the perfect time for co-parents to embrace a mindful and intentional approach to raising their children. Though divorce can be difficult for families, we believe that even in the face of change, purposeful parenting can turn challenges into opportunities for growth and connection. This month, we’re exploring purposeful parenting tips that can benefit all kinds of families. BE PURPOSEFUL It can be beneficial to create a list of parenting goals and check back on them to see how you are progressing. If you are co-parenting, try to get them involved or encourage them to create their
list. Part of parenting with purpose is being hyper- aware of your children’s behaviors, why those behaviors occur, and ways to help them build their problem-solving skills. PROVIDE PROTECTION For children to flourish, they need a stable, safe environment where their basic needs are met. But, beyond food, shelter, and sleep, kids also need to know they can talk to you and are safe to express their feelings, questions, or concerns. If you have gone through a divorce, ensure your child knows they can communicate with both of their parents as they have a right to that relationship. STAY POSITIVE You can model positive behavior for your children by weaving love into communicating with them and others. Don’t speak ill of your ex or pull
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