1. Home
  2. Discover
  3. Skill learning & Edu
  4. Z's 3-in-3
  5. Z's 3-in-3 • How to use meditation & adrenaline to improve your memory • Little known superhuman from Bajau tribe • The highest compliment

Z's 3-in-3 • How to use meditation & adrenaline to improve your memory • Little known superhuman from Bajau tribe • The highest compliment

Z's 3-in-3 • How to use meditation & adrenaline to improve your memory • Little known superhuman from Bajau tribe • The highest compliment
By Zvonimir Fras • Issue #18 • View online
Smart. Entertaining. Helpful. 3 things in 3 minutes.
Because you have things to do.
  1. Improve your memory (PART 3) - Meditation & sleep, emotion & adrenaline
  2. Little known superhuman from Bajau tribe
  3. The highest compliment

“Improve your memory” series recap:
Part 1: Spaced repetition • Exercise
Part 2: Visual images (and deja vu)
Thing 1 - Improve your memory (PART 3) - Meditation & sleep, emotion & adrenaline
If you’re pressed for time, skip down to Emotion & Adrenaline.
Meditation
Dr. Wendy Suzuki did the research and it turns out you should…
Meditate for 13 minutes every day for 8 weeks.
It has a significant effect on improving
  • attention
  • memory
  • mood
  • emotion regulation
This sounds great, Z, but it’s much more than just improving memory - can I just do, like, 4 weeks to get memory or sth?
Not a mandatory position to meditate in (Photo by JD Mason)
Not a mandatory position to meditate in (Photo by JD Mason)
Yeah, no. It’s all or nothing. 4 weeks won’t do. I wish I was joking…
On the positive side, once you form the habit and start getting the benefits, why would you ever stop 🙂
The downside of meditation (so you can make excuses for not meditating) is that it makes your sleep worse if you do it before sleep.
Why? Because it improves alertness.
Solution: meditate soon after you wake up.
Did I just take your excuse away? Yeah. Sorry, not sorry. I want you to be better 😜
Sleep
Sleep is when information is committed to long-term memory.
Get great sleep a few hours after the learning session.
A nap or a non-sleep deep rest (NSDR) also does the trick.
Why not right away when you finish? You’re about to find out.
Emotion & Adrenaline
If you were a kid in Medieval times, they’d throw you in a river if they wanted you to remember an important event that happened.
And they were right! What?!
This would get your adrenaline going pho sho (Photo by Tyler Lillico)
This would get your adrenaline going pho sho (Photo by Tyler Lillico)
You’re gonna get mad at me now, but you’ve been doing your caffeine intake wrong your whole life.
…if your goal was to improve memory.
Think back on your strongest memories of experiences. They all have some strong emotions tied to them.
You’ll also remember information better if it’s written in an emotionally intense way. Even when the information is the same.
Why does that happen?
It’s because of adrenaline release. Title killed the surprise here, hasn’t it?
How can we use it?
Spike your adrenaline right after (5-15 min tops) you’re done repeating information you want to memorize.
Ways you can spike your adrenaline:
  • Place your arm in cold water
  • Cold shower
  • Intense workout
  • Caffeine
  • Alpha-GPC
  • Phosphatidylserine
If you’re not used to a substance, check with your doctor and start with the minimal effective dose. But you don’t need to take any substances since you can achieve the effect without them.
Like any other average person, you’ve been taking your coffee before you started learning.
Photo by Cathryn Lavery
Photo by Cathryn Lavery
This isn’t the best thing for memory because it’s not the total amount of adrenaline you have in your system that improves memory - it’s the difference between the amount you had a few hours before and when the spike occurs.
3 Step protocol
  1. Keep calm when you start (adrenaline level low) - use light exercise if you need to increase alertness.
  2. Spike the adrenaline near the end of the session
  3. Get great sleep (nap or NSDR works too)
(source)
Thing 2 - Little known superhuman from Bajau tribe
This has strong planet Synnax from “Foundation” (by Isaac Asimov) vibes. (The water planet Gaal is from).
This dude dives 20 m (65 feet) deep, slows his heart to 30 bpm, walks on the ocean floor to hunt fish.
‪Superhuman Filipino diver from the Bajau tribe
‪Superhuman Filipino diver from the Bajau tribe
Bajau tribe story is something you can dive into too. More here
Thing 3 - The highest compliment
Something every nerdy kid needs to know:
As people mature, they’ll be drawn to you more for how you think than how you look.
In adulthood, there’s no higher compliment than being someone’s braincrush. They’re attracted to your vibrant mind, not the container it comes in.
- Adam Grant
And then you’ll wonder “da heck am I busting my ass for this smokin’ body?”
Because of health benefits, of course. 😉
Alright, time to commit information to long term memory.
Cheers, Zvonimir
Did you enjoy this issue?
Zvonimir Fras

Smart. Entertaining. Helpful. 3 things in 3 minutes.
Because you have things to do.

And reading long email ain't one of them.

3-in-3 started as a weekly email I blast to a select group of my smart friends. And now you can get in on the action.

In order to unsubscribe, click here.
If you were forwarded this newsletter and you like it, you can subscribe here.
Powered by Revue
Zvonimir Fras, 800 Steeles Ave. W, #B10182 Thornhill, ON, L4J 7L2

Older messages

Z's 3-in-3 • How to improve your memory (PART 2) • Music on shrooms 🍄 • Following heart and intuition

Monday, May 30, 2022

Smart. Entertaining. Helpful. 3 things in 3 minutes. Because you have things to do. Improve your memo Z's 3-in-3 • How to improve your memory (PART 2) • Music on shrooms 🍄 • Following heart and

Z's 3-in-3 • How to improve your memory (PART 1) • Autonomous robots with lasers • Living in a comfortable prison

Monday, May 23, 2022

I spent a week deep-diving into the neuroscience of memory and wanted to share the cream of the crop with you. ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌

Z's 3-in-3 • How to disagree without being disagreeable • 4 Benefits of knowing a 2nd language • Why you shouldn't blindly follow others

Monday, May 16, 2022

Smart. Entertaining. Helpful. 3 things in 3 minutes. Because you have things to do. 4 Benefits of kn Z's 3-in-3 • How to disagree without being disagreeable • 4 Benefits of knowing a 2nd language •

Z's 3-in-3 • 4 benefits of crying • •

Monday, May 9, 2022

Smart. Entertaining. Helpful. 3 things in 3 minutes. Because you have things to do. 4 benefits of cr Z's 3-in-3 • 4 benefits of crying • • By Zvonimir Fras • Issue #14 • View online Smart.

Z's 3-in-3 - Little know 10 second trick to accelerate learning • What Dubai does to combat high temperatures • Purpose vs Drama

Monday, May 2, 2022

Smart. Entertaining. Helpful. 3 things in 3 minutes. Because you have things to do. Little know 10 s Z's 3-in-3 - Little know 10 second trick to accelerate learning • What Dubai does to combat high

❓ Cashflow Call in 2 Hours! Today 3pm CST...

Tuesday, June 28, 2022

​ ​ ​ Cashflow crew, It's our favorite time of the week! Cashflow call Tuesday! Today we have a special 'celebrity' guest joining us... Mr. Ryan Snow of Unconventional Acquisitions!

Reminder: 2nd half of 2022 🗓

Tuesday, June 28, 2022

The easiest way to grow a business is first optimize everything you've already got. For example, if you want to optimize your business for the rest of 2022, just having rough goals like this could

Link Building in 2022: Expert’s Tips

Tuesday, June 28, 2022

Leverage these 9 powerful link-building tactics shared by Ann Smarty, an SEO expert with 10+ years of experience in the field Hi Reader, Wonder what link-building tactics work best in 2022? Meet Ann

Now I Know: The Banned Fashion Accessory You Wore on Your Head

Tuesday, June 28, 2022

It's more a dagger than a sword View this email in your browser · Missed one? Visit the Archives I'd love to see a movie where this "weapon" is a plot point. -- Dan The Banned Fashion

Strive For Excellence, Not Perfection

Tuesday, June 28, 2022

Your weekly 5-minute read with timeless ideas on art and creativity intersecting with business and life͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌

The Dog-eared Issue

Tuesday, June 28, 2022

Revisited again and again? ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌

New Creator Research Released

Tuesday, June 28, 2022

It's time to share what over 1K creators had to say in the 2022 Content Entrepreneur Benchmark Research. ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌

[You're invited] Learn how to build a scalable mentorship programme with 360Learning and Pushfar

Tuesday, June 28, 2022

View in Browser | Forward to a Friend How to Build a Scalable Mentorship Programme to Help People Succeed People expect more than just a paycheque when they come to work. They want to know that the

Science-backed Adobe Color System

Tuesday, June 28, 2022

#111 - X ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ Is this email not displaying correctly? View it in your browser. Logo image UX Database Newsletter #111 “Every great design begins with an even better story.” -

Monday Musings (The Great Flattening)

Tuesday, June 28, 2022

Read in your browser here. Hi friends, Greetings from Austin! The essay I just published about living here is the most popular thing I've written in a while. It was read more than 70000 times this