Jim Kwik explains why caffeine alone doesn't fix focus and outlines a free routine instead: sleep well, take brain breaks every 30-60 minutes, move and hydrate during them (hydration improves reaction time by 30%), do deep breathing, get sunlight. Optional: creatine, bacopa, lion's mane, or coffee-fruit extract.
Chapters
Question we've got from the livestream: I feel my brain's working memory capacity varies a lot day to day, and caffeine does not really help me boost that capacity. So is there any exercise or routines that can help me consistently maintain a high working memory?
Obviously prioritizing your sleep, taking a brain break. So something called the Pomodoro Technique, about 30 minutes to 60 minutes. After that, there tends to be a dive in our concentration. Taking a brain break to move, hydrate— just staying hydrated will boost your reaction time, your thinking speed upwards of 30% because your brain is mostly water. And I also use a brain break not only to move and hydrate but to do some deep Deep breathing, alpha breathing, box breathing, Wim Hof breathing, yoga nidra can help clear your mind. In the book, we do talk about some of my favorite nootropics, which could be brain boosting. Some of them include creatine. Most people associate it to bodybuilding, but it has amazing cognitive health effects. Bacopa, lion's mane. There's also a coffee fruit extract, which is the fruit that's usually discarded in the processing, that has big cognitive potential boosts also. Most of the stuff is free. Getting sunlight, going for a walk, moving your body doesn't cost anything.
