Matt Gray

9 ways to rewire your brain (based on science): 1. Cold Therapy  Exposure to cold increases norepinephrine levels by up to 500%. Norepinephrine enables brain plasticity and cell metabolism. It can help you enhance: • Mood • Focus • Attention • Vigilance A 3-minute cold shower provides huge returns. 2. Practice Breathwork Use apps like: Calm Othership_us Go through guided exercise on: • Diaphragmatic breathing  • Coherent breathing  • 4-7-8 breathing Find the techniques that help you: • Reduce stress  • Improve mood  • Battle anxiety 3. HIIT Workouts Exercise supports the brain on multiple levels. • Increases gray matter • Improves blood flow to the brain • Regulates neurotransmitter levels • Activates molecules that drive cellular adaptation HIIT exercises maximize value/time. 4. Improve your sleep Sleep is essential for learning and memory. Invest in your sleep by: • Using mouth tape  • Buying blackout curtains  • Getting a thermoregulated mattress • Getting 0 screen time 2 hours before bed 5. Meditation Chronic stress reduces brain activity. Use meditation to combat stress: • Maintain focus  • Build emotional control  • Center yourself during hectic times Building a consistent meditation practice will do wonders for your brain. 6. Learn Something New The action of learning is plasticity. When you learn something new, your brain physically changes. • Pick up a new instrument  • Study a foreign language  • Learn a new skill Learning something new every day keeps different parts of your brain active. 7. Eat Clean A diet high in saturated fats and refined sugars: • Impairs memory • Raises stress levels • Reduces learning capacity But a diet with complex carbs and healthy fats: • Improves mood • Enhances memory • Supports brain functioning 8. Ditch Positive Affirmations Affirmations do nothing to change our brains. But asking ourselves questions does. • Who do I want to be?  • What do I need to achieve to be that person? The process of searching for answers rewires our brain to think in a "can-do" manner. 9. Build Positive Habits 40% of our daily actions are unconscious habits. Employ the Habit Loop to build positive habits and cut negative ones. • Identify your cues  • Control your cravings  • Tailor your responses  • Maximize your rewards — Want to Learn How To Build Out Your Own Personal Roadmap To $100k & Beyond? Join my live (FREE) Workshop on Jan 18th (6 days away). Attend Live & Get My "Overcoming The 4 Biggest Barriers To Your Success" Playbook FREE (worth $149) Spots are limited. Secure yours here: www.founderos.com/workshop