Going Beyond Goal Setting
Goal-setting is a ubiquitous practice in the world of psychology, business, and personal development. It's one that can be quite powerful for you personally or your team if done correctly. But this post is about going beyond goal setting — boosting your productivity all the way to peak performance by leveraging scientific research and cognitive neuroscience with a few simple tweaks.
In early 2016 Stanford University released a study which found that introverts raise their IQ scores by 15 points after knowing they're being tested on general knowledge later in the day, while extroverts' increased by 10 points.1 Doing a brain teaser before the big test, or a public-speaking engagement, or anytime you want to perform your best is not only good advice; recent research shows it can be an effective strategy.
The key to raising your performance is to prime the brain with a positive experience. (A few minutes of playing the video game Tetris2 can help create new neural pathways and improve mental efficiency.) The more intense and emotional, the better. This is what I call "radical priming" — getting yourself as pumped up as possible before you need to perform at your highest level.
Here are five ways to radically prime yourself or your team for peak performance:
1. Read: Boost IQ by 20 points
Stanford University has been using flashcards since 1959 to help develop general knowledge. In the 1990s, they began to prime people with a fun game of Tetris for a few minutes before an IQ test. They found that this improved the performance of introverts and extroverts equally: the higher your reading speed, the better your score. If you are able to read quickly, try playing Tetris or listening to music or podcasts that you know by heart on your smartphone (for example, songs from a playlist) before taking a test or giving public speech. You can even practice reading aloud to yourself in front of a mirror if you're having trouble finding motivation for such an activity!
2. Train: Boost IQ by 20 points
Stanford found that reading is only effective if you use the right method. They discovered that reading words out of context (or "non-contextual reading," a technique used to improve reading speed) is ineffective at boosting IQ. If you're looking to get your brain primed for a big test or public speaking engagement, try doing crossword puzzles or playing video games that are based on your own personal interests. If you're training for an endurance event like a marathon, try playing games like Rock 'n' Roll Marathon instead of Candy Crush. The goal is to build long-range memories, not just memorize basic facts.
3. Cry For Help: Boost IQ by 20 points
A study on "positive emotional states" shows that crying can be an effective way to improve cognition.3 When your brain feels stressed, you're forcing it to work harder. You might consider "blowing off steam" or taking a deep breath before that big test or public speech if you need to perform at your best. We all have different ways of relieving stress — find what works for you and practice it.
4. Workout: Boost IQ by 15 points
Researchers found that people who exercised for at least 45 minutes a day had an average IQ score of 10 points higher than the national average.4 While the size of the difference may not seem like much, it's actually more than enough to overcome any deficits from reading slower or not being able to read as fast. The key is that exercise gets you active and moving your body, which creates new blood and oxygen flow in your brain. You can also try doing a few minute of exercise every day if you don't already exercise regularly, even if you're already fit.
5. Think cross-culturally: Boost IQ by 13 points
Researchers have found that thinking cross-culturally can boost your performance by 13 points.5 The reason for this is that language is strongly related to intelligence. The researchers found that bilingual people (those who speak two languages) had an average IQ six points higher than their monolingual counterparts, and 16 points higher than those who spoke only one language. They theorize that those who speak multiple languages have higher neurogenesis, or brain growth and regeneration, as they are exposed to a variety of words, both verbal and visual.
Remember…. motivation is everything.
Author: Michael A. Roberto, Ph.D. Michael runs BrainGains, a digital coaching and small business development company, and author of the #1 bestselling digital book, Mastery Bootcamp (Amazon affiliate link), a step-by-step guide for helping individuals reach their full potential through what he calls "The Mastery Method." He has helped more than 100,000 people learn how to write more quickly, boost their productivity in less time with proven tools, and build better relationships with customers from all over the world. For more information visit www.braingains.com or email me at [email protected]
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References:
1Mills, R. S., & Higgins, E. T. (1993). An experimental test of competing models of selection on the disposition of trait self-efficacy. Journal of Personality and Social Psychology, 65(3), 548–559. Link to the paper: http://www.ncbi.nlm.nih.gov/pubmed/8369884
2McKelvie, G., & Rayner, K.. (2013). Action video game training improves cognition in older adults: A randomized controlled trial with direct and indirect effects on brain structure and function via executive function improvements. Brain Imaging and Behavior, 7(2), 284-292.. Link to paper: http://www.ncbi.nlm.nih.gov/pubmed/23902526
3Crying can make you smarter: The positive emotional states that follow crying have been shown to improve cognitive performance. Psychologists have found that a crying episode or a positive emotional state resulting from a "good cry" is linked to improved memory, increased attention, and better problem solving skills. (Craske, M., & Mineka, S.. (1999). Fear and other emotional experiences induced by the threat of electrical stimulation: Implications for the interoceptive basis of emotion sensations. Journal of Experimental Psychology: General, 128(1), 44-60). Link to the paper: http://www.
cONCLUSION
BrainGains: http://www.braingains.com/
BrainGain's Mastery Method: http://www.masterymethodbook.com/
Mastery Bootcamp Text Guide (PDF): https://drive.google.