recommended apps are mentioned below • Sleepis used to store information in your long term memory, dont lose it! study shows that uncovered sleep can be restored in the next 2 days.try to protect yourself from blue light in the evening (with blue light filters) while getting more light exposure in the morning: "melatonin and two of its metabolites help memories stick around in the brain and may shield people from cognitive decline." • Use your subconsciousnessThings become sticky when you repeatly hear or see them. Try to take a look on motivational short notices over the day

Daily Routine 2 - Environment 2

recommended apps are mentioned below• listen to musicbrain areas get activated. musical training over time shown to increase connectivity of certain brain regionsrecently : music with special meaning for a person stimulates neural connect• Repeated sauna useoptimizes stress responses (hormesis/ heat shock proteins)• drawing practiceenhances how brain shares information about objects between different regions• Gamesyes even games can help you, action games fasten your cognitivity<ul><li>Font Benefits</li></ul>- large, bold or spacing = memory, read, learn- aestethic = creative- serif = slow | sans-serif = fast

Daily Routine 3 - Influences

<ul><li>10% Cocoa per Day</li><li>molecular mechanisms of cocoa to circumvent renal cortical damage that involve improvement of antioxidant competences, stimulation of autophagy and suppression of apoptosis</li><li>Altered gut microbiome</li><li>is one step to neurocognitive effect , for example with pro- or prebiotics - independent of dosage or intake duration</li><li>1.5 to 3 g Plants a day</li><li>lower cognitive decline in age trough lowering of cholesterol</li></ul>

Nutrition 2

<ul><li>Journaling</li></ul><a href="https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F">https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F</a><ul><li>Isolated Nicotine</li></ul><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6018192/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6018192/</a><ul><li>Piperine</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/18639606/">https://pubmed.ncbi.nlm.nih.gov/18639606/</a><ul><li>Cocoa</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/31773121/">https://pubmed.ncbi.nlm.nih.gov/31773121/</a><ul><li>Exercise</li></ul><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686</a>

Sources 7

<ul>
<li>Eat some Olive oil or/and Nuts prevents high insulin
</li>
<li>use the intermidity diet 16 hours not eating / 8 hours eating- will keep your brain running and insuline low!
</li>
<li>eat egg yolks and curcumin (turmeric) they increase neuroplasticity
</li>
<li>omega-3 fats (fish) intake, as well as l-theanine (tea)
</li>
<li>vape nicotin inside an e-cigarette isolated nicotine helps boosting memory and learning whilst having harmful ingredients in normal cigarettes
</li>
<li>use pepper as addition piperine at all dosage range used in study possessed anti-depression like activity and cognitive enhancing effect at all treatment duration. 
</li>
</ul>

Nutrition

Themes: Nutrition, Body, Environment, Influences, Mind, Strategic Methods -followed by the list of scientific sources-Changelog

Neuroscience

recommended apps are mentioned below • Watch "beautiful" Pictures or get inside an nature environment'If the information arrives at the synapse as a signal, signal processing is enhanced, which ultimately leads to improved learning and development. In this context, the complex networks of lipids and proteins had a decisive effect on the functioning of the synapses. Thus, the current study provides a molecular explanation for why an enhancing stimulating environment can have a positive effect on neuronal plasticity and brain development.'

Daily Routine 2 - Environment 3

<ul><li>Sleep Apnoe</li></ul>Will decrease your performance and is bad for your hearth<ul><li>Wear a sleepmask</li></ul>improves episodic learning and alertnessMobile Tool- SnoreFree<ul><li>Tension, Stress and Trauma Release (TRE)</li><li>Lumbar and Thoracolumbar Posture Training</li></ul>increases stress resilience

Daily Routine - Body 3

<ul><li>Use different Smartphone Keyboards</li></ul>Typing Speed has potential to infer cognition<ul><li>Giving (doing good)</li></ul>the Serotonin Release of Giving improves memory

Daily Routine 3 - Influences 2

<ul>
<li>Dont use preperates to cover brain or health needs! some of them are unhealthy cause they provide to much of a normaly healthy ingredient making you sick at the end
</li>
<li>Dont eat high carbs! Things in your brain cant work nicely when the body produces to much insulin caused from carbs
</li>
<li>dont eat highly processed food without omega3 link to memory loss when you lack the fatty acid
</li>
</ul>

Nutrition - Don'ts

<ul><li>Learning <a href="https://www.scientificamerican.com/article/london-taxi-memory/">https://www.scientificamerican.com/article/london-taxi-memory/</a></li><li>Planned working</li></ul><a href="https://science.nichd.nih.gov/confluence/display/newsletter/2020/05/07/The+Pomodoro+Technique%3A+An+Effective+Time+Management+Tool">https://science.nichd.nih.gov/confluence/display/newsletter/2020/05/07/The+Pomodoro+Technique%3A+An+Effective+Time+Management+Tool</a><ul><li>Fonts</li></ul><a href="https://cognitiontoday.com/font-psychology-research-and-application/">https://cognitiontoday.com/font-psychology-research-and-application/</a><ul><li>Keyboard</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/34612605/">https://pubmed.ncbi.nlm.nih.gov/34612605/</a><ul><li>Giving</li></ul><a href="https://www.psychologytoday.com/us/blog/vitality/201404/the-neuroscience-giving">https://www.psychologytoday.com/us/blog/vitality/201404/the-neuroscience-giving</a>

Sources 6

• 25 minute , followed by 2 minute break , repeat 3 to 4 times until you choose a larger break of around 15 minutes• 90 minutes , followed by a 10-15 minute breakthis also helps when doing things you dont like or if you are procrastinating - brain sends a pain reaction 20 minutes of time , if you overcome that period you will teach yourself its not that badsurprisingly the same time span (20 minutes) is needed to decrease your focus, breaks will help you getting new information processed- Eisenhower Matrix can help planing tasks effective

Daily Routine 5 - Strategic Methods

recommended apps are mentioned below• Meditationdaily session of meditation , even in doses of 5-10 minutes per day can improve mood, destress, helps fokus• Brain training (lasts 12 days)classical advice and hot science topic some scientists beliefe you just get better in the tasks , my opinion: if brain gains neuronal connections , its good choice/thing. average brain starts to slowly reduce unused parts at age of 25!Hint: Problem Solving Training - "PST are mainly improved capacities for planning and memory"<ul><li>Spatial Memory Training</li></ul>showed increase in logic solving after it, use <a href="https://psychometric-success.com/aptitude-tests/test-types/spatial-reasoning-tests">tests</a> / <a href="https://eyewire.org/explore">this</a>

Daily Routine 4 - Mind 1

recommended apps are mentioned below • exposure to as much sunlight as you can get (without getting "bourned") improves circadian alignment, sleep and mental health • air pollutionreduces cognitive performance by up to 8% the same day you get exposed to it. consider to buy an air cleaning device for your indoor activities <ul><li>Essential Oils</li></ul>lowers blood pressure and as a result also stress

Daily Routine 2 - Environment 1

Do you wonder what changed since your last visit?Latest add: new section influences 2 + influences app added, spatial training tool added in mind, added nutrition entry

Changelog

• Meditation- Mesmerize - with visual , audio and breath stimulation- Brain.fm - i prefer those sounds as they are binaural, bringing your head in a synchronized state with the selected mindset• Brain Training- Neuronation- Brain Wars- Nonogram King- Sudoku4two- Futoshiki- Hex2048- Loop: Energy- I Love Hue too- Logical Reasoning Test<ul><li>Problem Solving</li></ul>- Imaginari- Creative Everywhere<ul><li>Spatial Memory</li></ul>- Hyperforma<ul><li>Learn</li></ul>- Audio Now- StudySmarter- Coursera- StoryShots- Deepstash- 12 Min- Inshorts- MyDailyInput- Quizizz- QuickRead

Daily Routine 4 - Mind Apps

<ul><li>Oral Hygiene- <a href="http://my.clevelandclinic.org/services/heart/prevention/risk-factors/hic-oral-health-cardiovascular-diseases">http://my.clevelandclinic.org/services/heart/prevention/risk-factors/hic-oral-health-cardiovascular-diseases</a></li><li>Walking <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184838/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184838/</a></li><li>Alcohol <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6713002/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6713002/</a></li><li>Tapping <a href="https://pubmed.ncbi.nlm.nih.gov/32162958/">https://pubmed.ncbi.nlm.nih.gov/32162958/</a></li><li>Soothing <a href="https://www.sciencedirect.com/science/article/pii/S2666497621000655">https://www.sciencedirect.com/science/article/pii/S2666497621000655</a></li><li>Sleep Apnoe</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/22661967/">https://pubmed.ncbi.nlm.nih.gov/22661967/</a><ul><li>Sleepmask</li></ul>https://academic.oup.com/sleep/article/46/3/zsac305/6912219<ul><li>TRE</li></ul><a href="https://traumaprevention.com/research/">https://traumaprevention.com/research/</a><ul><li>Posture</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/25222091/">https://pubmed.ncbi.nlm.nih.gov/25222091/</a>

Sources 3

- Mobile Legends- Jetpack Joyride- Real Boxing- Dead Target- Dancing Road- Shellfire- Kickflight- Overdrive- Bomb Bots Arena- Into the Dead- Dynamix- Magica.io<ul><li>Typing</li></ul>- Typewise<ul><li>Positivity (doing good)</li></ul>- <a href="https://www.brainyquote.com/topics">https://www.brainyquote.com/topics</a>

Daily Routine 3 - Influences Apps 2/2

• Drawing Practice InColor
• Games - Dragon Fly - Death Worm - Fruit Ninja - Temple Run - Sonic Jump Fever - Smash it - Zombie Smasher - Race the Sun - Metal Madness

Daily Routine 3 - Influences Apps 1/2

recommended apps are mentioned below • LearnThe more you remember the easier you will keep information, but be aware- the brain slowly fades unused information when it gets new input. Ask yourself before learning what it may help you with in the future to stay more motivated

Daily Routine 4 - Mind 2

• SleepSleep as Android • SubconsciousnessUnlock your mind • Nature PicturesWallpaperer for Reddit

Daily Routine 2 - Environment Apps

<ul><li>Exercise physically</li></ul>10 minutes a day running will help to release neuronal builders and strengthen your allready existing neuronswalking 5 miles weekly protects structureHint: consider training with "tabata" : 20 seconds training, 10 seconds pause , repeated for minimal 4 times- leads to 150% v02max (oxygen intake) • dont try to overuse alcoholhealthy amount: 0,5 l each day on 5 days a week • keep distance from drugseven if you think they provide you a brighter sight of how things are, they change your neuronal connections <ul><li>Use Tapping and Self-Soothing</li></ul>powerful anti-stress tools and immune boosters

Daily Routine - Body 2

<ul>
<li>breath trough your nose The benefits of nasal breathing are associated with how this breathing purifies, heats, moistens, and pressurizes the air. These changes to the air increase oxygen absorption by approximately 10-15%. </li>
</ul>
• train instability resistance (balance) twice a week improves working memory, processing speed and response inhibition 
• Cold Showers It releases anti-depressants and is an stress trainer. so its a good prevention if you seem to have a lot stress. i recommend to start cold and change it to warm later. 
<ul>
<li>Oral Hygiene Lowers heart disease risk which links to less cognitive decline</li>
</ul>

Daily Routine - Body 1

• Plan your workwe most productive in little time frames, this covers also learning. Dont multitask, if you excluded all unnecessary distractions, you can enter the highly effective flow state. motivate yourself when imagining why you do something. Theres no reason to think "i cant" , instead think "i dont". failure is the key to sucess , learn from it-- proven methods are mentioned below• journal your daylowers blood pressure, hightens immune response, better memorytip : write about what was emotionally significant and what had value for you (or what made your day)Recommended AppDailyBean

Daily Routine 5 - Strategic

<ul><li>Music <a href="https://content.iospress.com/articles/journal-of-alzheimers-disease/jad210610">https://content.iospress.com/articles/journal-of-alzheimers-disease/jad210610</a></li></ul><a href="https://www.ncbi.nlm.nih.gov/pubmed/15296685">https://www.ncbi.nlm.nih.gov/pubmed/15296685</a><ul><li>Sauna</li></ul><a href="https://www.sciencedirect.com/science/article/pii/S0531556521002916">https://www.sciencedirect.com/science/article/pii/S0531556521002916</a><ul><li>Drawing <a href="https://neurosciencenews.com/drawing-seeing-15334/">https://neurosciencenews.com/drawing-seeing-15334/</a></li><li>Action Games <a href="https://www.sciencedaily.com/releases/2017/12/171212102158.htm">https://www.sciencedaily.com/releases/2017/12/171212102158.htm</a></li><li>Meditation <a href="https://pubmed.ncbi.nlm.nih.gov/28376373/">https://pubmed.ncbi.nlm.nih.gov/28376373/</a></li><li>Brain Training <a href="https://pubmed.ncbi.nlm.nih.gov/32011155/">https://pubmed.ncbi.nlm.nih.gov/32011155/</a></li></ul><a href="https://www.tandfonline.com/doi/full/10.1080/10749357.2021.1926136">https://www.tandfonline.com/doi/full/10.1080/10749357.2021.1926136</a><ul><li>Spatial Memory</li></ul><a href="https://www.nature.com/articles/s41562-021-01118-4">https://www.nature.com/articles/s41562-021-01118-4</a>

Sources 5

<ul>
<li>Oil and Nuts <a href="https://www.nejm.org/doi/full/10.1056/nejmoa1800389">https://www.nejm.org/doi/full/10.1056/nejmoa1800389</a></li>
<li>Fasting <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3670843/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3670843/</a></li>
<li>Egg Yolks <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6585560/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6585560/</a></li>
<li>Curcumin <a href="https://pubmed.ncbi.nlm.nih.gov/24405689/">https://pubmed.ncbi.nlm.nih.gov/24405689/</a></li>
<li>Omega-3 <a href="https://www.sciencedaily.com/releases/2021/10/211014172753.htm">https://www.sciencedaily.com/releases/2021/10/211014172753.htm</a></li>
<li>L-Theanin <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/</a></li>
</ul>

Sources

<ul><li>Gut Microbiome- <a href="https://link.springer.com/article/10.1007/s00394-021-02760-4">https://link.springer.com/article/10.1007/s00394-021-02760-4</a></li><li>Plants</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/32105111/">https://pubmed.ncbi.nlm.nih.gov/32105111/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163911/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163911/</a><ul><li>Supplements- <a href="https://www.nejm.org/doi/full/10.1056/NEJMsa1504267">https://www.nejm.org/doi/full/10.1056/NEJMsa1504267</a></li><li>Insulin Resistance- <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4371978/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4371978/</a></li><li>Nasal Breathing- <a href="https://www.jneurosci.org/content/38/48/10286">https://www.jneurosci.org/content/38/48/10286</a></li><li>Instability Resistance- <a href="https://pubmed.ncbi.nlm.nih.gov/32054896/">https://pubmed.ncbi.nlm.nih.gov/32054896/</a></li><li>Cold Showers- <a href="https://clinicaltrials.gov/ct2/show/NCT04130126">https://clinicaltrials.gov/ct2/show/NCT04130126</a></li></ul>

Sources 2

<ul><li>Immune System https://www.apa.org/research/action/immune</li><li>Daylight Exposure <a href="https://www.mdpi.com/1660-4601/18/19/9980">https://www.mdpi.com/1660-4601/18/19/9980</a></li><li>Air Pollution <a href="https://www.sciencedaily.com/releases/2021/10/211006170717.htm">https://www.sciencedaily.com/releases/2021/10/211006170717.htm</a></li><li>Essential Oils</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/17211115/">https://pubmed.ncbi.nlm.nih.gov/17211115/</a><ul><li>Sleep <a href="https://onlinelibrary.wiley.com/doi/10.1111/jpi.12703">https://onlinelibrary.wiley.com/doi/10.1111/jpi.12703</a></li><li>Subconsciousness <a href="https://www.cambridge.org/core/journals/behavioral-and-brain-sciences/article/abs/unconscious-influences-of-not-just-on-decision-making/4EE8D5F46CDD50743CF95072590E955F">https://www.cambridge.org/core/journals/behavioral-and-brain-sciences/article/abs/unconscious-influences-of-not-just-on-decision-making/4EE8D5F46CDD50743CF95072590E955F</a></li><li>Exposure to Nature / Nature Pictures</li></ul><a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2019.01413/full">https://www.frontiersin.org/articles/10.3389/fpsyg.2019.01413/full</a>

Sources 4

Take care of the four pillars of wellness this year: Nutrition, Activity, Mindfulness and Sleep.

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