at full power, and if you’re exercising your willpower muscle on a regular basis, you’re a lot more likely to stick with it. Then I recommend doing the training for about a month. Your brain won’t like it at first—you will get bored and frustrated and probably have strange dreams. As you get better, you may find that you have more verbal fluency (Dual N-Back radically improved my live presentation skills to the point that I regularly speak in front of millions of people with confidence and ease), better listening ability, better reading recall, and more. When you’ve completed it, you won’t know how you functioned with only half of the working memory you just gained. It’s that strong, like a RAM upgrade for your brain.
The best part about n-back training is that the effects seem to be permanent. After completing twenty sessions I did no training at all for a full eight months to see if I’d forget the skills I’d learned and have to start over. Astoundingly, the results were the exact opposite of what I had expected. After the break, I did better than ever, as if my brain had further optimized itself during those eight months off.
Action Items
Try one of Jim Kwik’s courses (https://kwiklearning.com) or another speed-reading course so you can literally learn faster.
Teach a summary of this book to a friend, colleagues, your spouse, or your kids, so you’ll remember it all!
Improve your fluid intelligence by doing Dual N-Back training. I recommend the Dual N-Back app by Mikko Tyrskeranta on the iTunes and Android stores.
Hints:Do it for at least twenty days, but forty is best.Do it at least five days a week, when you’re not tired.You may get stuck for a couple of weeks, but do it anyway.Do not subvocalize (mutter to yourself) when you’re training so that you’re only activating the right side of your brain.Push yourself to failure every time—move up a level even if you’re only at 70 to 80 percent at an existing level. The software I recommend does this for you automatically.Tell a friend or coach you’re going to do Dual N-Back so they can make fun of you when you tell them how annoying it is. It’s like going to the gym every day for a month—accountability helps.
Recommended Listening
Jim Kwik, “Speed Reading, Memory & Superlearning,” Bulletproof Radio, episode 189
Jim Kwik, “Boost Brain Power, Upgrade Your Memory,” Bulletproof Radio, episode 267
Dan Hurley, “The Science of Smart,” Bulletproof Radio, episode 104
Recommended Reading
Dan Hurley, Smarter: The New Science of Building Brain Power
Law 6: Remember Images, Not Words
Your brain evolved in a world of sense, sound, and images, not a world of words. Train yourself to build images from what you read and hear so you can make full use of your brain’s deeply rooted onboard visual hardware. Remembering in words will slow you down and waste energy you can put to better use.
Mattias Ribbing has a title you’ve probably never heard of: he is the leading brain trainer in Sweden and a three-time Swedish memory champion who is ranked number seventy-five in the world. Mattias has actually been awarded the title Grand Master of Memory by the World Memory Sports Council, which only 154 people have ever achieved. Mattias started hacking his memory in 2008. Before that, he says, he had an average memory; he could remember only ten or so digits at a time, while now he can memorize up to a thousand.
Mattias always loved learning, and when he discovered that his memory could be improved dramatically, he set out to train his brain. Just a few months later, he won his first Swedish memory championship. He compares brain training to learning to drive a car. It takes a few months, and then you have a new ability for the rest of your life. Even better, the skill can increase and become stronger over the years, just like (hopefully) your driving skills.
Mattias says that the basic way to hack your memory is to teach your brain how to think in images rather than words. This requires training your visualization skills. When you visualize images, information takes a shortcut in the memory-storage part of the brain, skipping over short-term memory and heading straight to long-term memory. Out of our five senses, our sight is the most important to the brain, because it is the most closely tied to our survival. Three-quarters of the neurons that work with our senses are connected to sight. (This is also why poor-quality light sources drain so much of your brain energy and why we use TrueDark glasses when brain training at the 40 Years of Zen neurofeedback program.) Some people think that they learn better through sound or through touch, but Mattias says the experts know that we learn best through visualization. Learning through doing or teaching is an even more powerful way to remember new information, but that’s because both of those approaches engage your visual senses.
When you learn through sound by repeating information out loud over and over again, the brain can take in only a tiny amount of data at once. When we learn in images, our brains absorb more information more quickly. How does this work on an everyday, practical level? Let’s say you’re reading the newspaper. As you read, see if you can visualize the contents of a particular article as if it were a movie in your mind. Start off with something that’s relatively easy to visualize. For example, instead of using an article about the economy or international politics for this purpose, look at the local police blotter and imagine a story about a robbery.
Picture the robber fleeing, coming out from a bank, and running down the pavement. What does he look like? Picture his black hat, green jacket, and yellow pants. Imagine him running, being chased by two cops with their guns drawn. Can you really see it? Train your mind to hold that image for a little bit. Then make it bigger. Notice the robber’s eyes, his hair. What does his face look like? Start to see the pavement in greater detail.
You’ve probably done this before without even thinking about it, most likely when reading a novel. When you intentionally create such images, though, you can better remember the details because the images create a lasting imprint in our brains. The more often you do this, the more it will start to happen naturally. Images will start to pop up automatically, and learning through visualizations will become your new habit.
If you think you’re “not a visual person,” you simply need to become better at visualization. To do so, start with something simple. Close your eyes and visualize a dog. Choose a specific type of dog, the first one that comes to your mind. When visualizing, you should always use the first image that comes to your mind. See the dog in front of you. Now make that image bigger. See it in more detail, as clearly as possible. It’s important to make sure that your visualizations are in 3-D. Those images last longer in the brain than one-dimensional images do.
You can start with a dog or a newspaper article, but Mattias says that after a while you will begin to habitually translate all kinds of information into images, even numbers and crazy math formulas. He suggests practicing this skill every time you hear someone speak. As you listen, see what images pop up in your mind and hold them there. Really focus on the details so you remember them well. The images will function like clues that your brain can follow to find its way back to the original information. Eventually, with practice, your brain will work almost like a magnet, attracting new information and holding on to it.
Of course, the technique of visualization is nothing groundbreaking—it’s an ancient concept that has been practiced for millennia. When I went to Tibet to learn meditation, the monks directed me to sit for hours in a temple with my eyes closed performing incredibly detailed visualizations. Not “Visualize the Buddha.” More like, “Visualize the Buddha sitting on a throne. The throne has three steps. Each step has a painting of
