Dav

is L

akin

fo@

alph

apos

itive

.com

.hk

Neu

rosc

ienc

e

Cogn

itive

and

beh

avio

ral

neur

osci

ence

The

adul

t hum

an b

rain

wei

ghs

on

aver

age

abou

t 3lb

s. (1

.5kg

)A

volu

me

of a

roun

d 11

30 c

ubic

ce

ntim

etre

s (c

m3)

in w

omen

and

12

60cm

3in

men

Men

with

the

sam

e bo

dy h

eigh

t and

bo

dy s

urfa

ce a

rea

as w

omen

hav

e on

av

erag

e 10

0 gr

ams

heav

ier b

rain

s

Cogn

itive

and

beh

avio

ral

neur

osci

ence

Cogn

itive

and

beh

avio

ral

neur

osci

ence

Co

gniti

ve a

nd b

ehav

iora

l ne

uros

cien

ce

Cogn

itive

and

beh

avio

ral

neur

osci

ence

Co

gniti

ve a

nd b

ehav

iora

l ne

uros

cien

ce

Cogn

itive

and

beh

avio

ral

neur

osci

ence

Sh

apin

g Pe

ak P

erfo

rman

ce

Perf

orm

ance

psy

chol

ogy

The

train

ing

that

has

bee

n re

sear

ched

an

d sc

ient

ifica

lly p

rove

npe

rform

ers

in b

usin

ess;

oth

ers

in th

e pe

rform

ing

arts

who

wis

h to

del

iver

an

exce

ptio

nal p

erfo

rman

ceot

her p

rofe

ssio

nals

suc

h as

en

trepr

eneu

rs, m

edic

al a

nd le

gal

prof

essi

ons,

sm

all b

usin

ess

etc.

Scie

ntifi

c St

udie

s ab

out

Peak

Per

form

ance

Roy

al C

onse

rvat

ory

of M

usic

Im

prov

emen

t in

Mus

ical

Per

form

ance

Dr.

John

Gru

zelie

r, P

h.D

, Tob

ias

Egn

er, P

h.D

. D

epar

tmen

t of C

ogni

tive

Neu

rosc

ienc

e an

d B

ehav

iour

, Im

peria

l Col

lege

, Lon

don,

200

3,

Neu

rore

port.

Wor

ked

with

top

fligh

t mus

ic s

tude

nts

Goa

l: c

ould

trai

ning

sho

w m

easu

rabl

e im

prov

emen

t in

perfo

rman

ce?

Mus

ic P

erfo

rman

ce E

valu

atio

n

10-1

5 m

inut

e pe

rform

ance

of a

mus

ical

pie

ce

asse

ssed

prio

r and

sub

sequ

ent t

o tra

inin

g P

erfo

rman

ces

wer

e vi

deo-

reco

rded

, ran

dom

ised

an

d ra

ted

by e

xper

t mus

icia

ns e

xter

nal t

o th

e R

oyal

Col

lege

of M

usic

R

atin

g sc

ales

wer

e de

velo

ped

spec

ifica

lly fr

om th

e A

ssoc

iate

d B

oard

s of

the

Roy

al S

choo

ls o

f Mus

ic

S

ix g

roup

s cr

eate

d–

each

with

diff

eren

t tra

inin

g:

1) A

lexa

nder

Tec

hniq

ue 2

) Men

tal s

kills

3) B

eta

NF

4) S

MR

NF

5) A

lpha

-The

ta N

F 6)

Exe

rcis

e

Alph

a-Th

eta

neur

ofee

dbac

k gr

oup

had

si

gnifi

cant

cha

nge

in m

usic

al im

prov

emen

ts

Ove

rall

Qua

lity

(+ 1

4.4

%, p

= .0

6)

Mus

ical

Und

erst

andi

ng (+

16.

4 %

, p <

.01)

St

ylis

tic A

ccur

acy

(+ 1

3.5

%, p

< .0

1)

Inte

rpre

tativ

e Im

agin

atio

n (+

17

%, p

< .0

1)

Stud

y ha

s sin

ce b

een

repl

icat

ed

WIS

C-R

RE

SULT

S22

of 2

4 su

bjec

ts in

crea

sed

Full

Scal

e IQ

scor

es

of

a le

ast 1

sd (1

5 IQ

poi

nts)

2 sh

owed

incr

ease

s of 1

3 an

d 14

IQ p

oint

s.

Subj

ects

: 21

boy

s and

3 g

irls,

each

with

ahi

stor

y of

lear

ning

dis

abili

ties.

Proc

edur

e:

Wee

kly,

40

min

ute

train

ing

sess

ions

,EE

G b

iofe

edba

ck tr

aini

ng

Leng

th:

Avg.

sess

ions

: 27.

9

Tans

ey R

epor

t -W

ISC-

R R

esul

ts 1

991

Ch

ange

s in

IQ a

fter

Neu

rofe

edba

ck

Fact

ors

affe

ctin

g Pe

ak P

erfo

rman

ce

goal

set

ting

conc

entra

tion

anxi

ety

cont

rol

mot

ivat

ion

rela

xatio

n te

chni

ques

imag

ery

self-

conf

iden

ce

Shap

ing

Peak

Per

form

ance

Men

tal s

kills

trai

ning

focu

ses

upon

cor

e sk

ills

Your

abi

lity

to p

erfo

rm c

onsi

sten

tly

Con

sist

ency

of y

our e

mot

ions

. Yo

ur e

mot

iona

l rea

ctio

ns to

cha

lleng

esR

espo

nd p

ositi

vely

to c

halle

nges

Goa

l Set

ting

Thin

k ab

out t

he "

big

pict

ure.

" Ask

yo

urse

lf so

me

impo

rtant

que

stio

ns a

bout

w

hat y

ou w

ant f

or y

our l

ife. T

he a

nsw

ers

to

this

que

stio

n ca

n be

as

gene

ral a

s "I

wan

t to

be

happ

y," o

r "I w

ant t

o he

lp p

eopl

e," o

r "I

wan

t to

be fi

t."Th

ese

gene

ral s

tate

men

ts c

an h

elp

hone

in

on th

e th

ings

that

real

ly m

atte

r to

you.

R

ecog

nizi

ng th

e th

ings

you

val

ue w

ill g

uide

yo

ur d

ecis

ion-

mak

ing

and

keep

you

fo

cuse

d on

you

r end

goa

ls.

Thin

k of

the

answ

ers

to y

our "

big

pict

ure"

qu

estio

ns a

s th

ings

you

hop

e to

atta

in 1

0,

15, o

r 20

year

s fro

m n

ow.

Goa

l Set

ting

Bre

ak th

e "b

ig p

ictu

re"

dow

n in

to s

mal

ler

and

mor

e sp

ecifi

c go

als.

Cre

ate

som

e sh

ort-t

erm

goa

ls.O

nce

you

have

dec

ided

on

your

life

long

goa

ls, a

nd

goal

s yo

u'd

like

to a

chie

ve in

5 y

ears

, you

ha

ve th

e ro

adm

ap fo

r set

ting

nece

ssar

y go

als

for n

ext y

ear,

next

mon

th, n

ext w

eek,

to

mor

row

, and

toda

y.

Goa

l Set

ting

Use

the

SMA

RT

met

hod

to

crea

te a

ctio

nabl

e go

als.

Spec

ific.

M

easu

rabl

e.

Atta

inab

le.

Rel

evan

t. Ti

me-

rela

ted.

Goa

l Set

ting

Mak

e ea

ch g

oal a

pos

itive

st

atem

ent.

Onc

e yo

u've

don

e th

e br

ains

torm

ing

and

cons

ider

ed h

ow to

mak

e yo

ur g

oals

SM

AR

T, it

's ti

me

to s

olid

ify th

em.

Usi

ng p

ositi

ve s

tate

men

ts is

a d

irect

way

to

affir

m y

our c

omm

itmen

t to

com

plet

ing

your

go

als.

"I a

m g

oing

to le

arn

how

to d

rive,

" is

a m

ore

defin

itive

sta

tem

ent t

han,

"I d

on't

wan

t to

have

to re

ly o

n ot

hers

to g

ive

me

rides

eve

ryw

here

."

Goa

l Set

ting

Set p

riorit

ies.

Kee

p in

crem

enta

l goa

ls s

mal

l.

Kee

p tr

ack

of y

our p

rogr

ess.

Jour

nalin

gA

skin

g a

frien

d w

ith s

imila

r goa

ls to

bud

dy-

up w

ith y

ou

Goa

l Set

ting

Rew

ard

your

acco

mpl

ishm

ents

.A

ckno

wle

dge

whe

n yo

u ha

ve re

ache

d go

als

and

allo

w y

ours

elf t

o ce

lebr

ate

acco

rdin

gly.

Ta

ke th

is ti

me

to a

sses

s th

e go

al p

roce

ss--

from

ince

ptio

n to

com

plet

ion.

Goa

l Set

ting

Life

and

Wel

lnes

s C

oach

Cog

nitiv

e B

ehav

iora

l The

rapi

st

Mot

ivat

ion

Pea

k P

erfo

rman

ce =

f (a

bilit

y)

(mot

ivat

ion)

Six

Stra

tegi

es fo

r mot

ivat

ion

+ve

rein

forc

emen

t / h

igh

expe

ctat

ion

effe

ctiv

e di

scip

line

and

puni

shm

ent

treat

ing

your

self

fairl

ysa

tisfy

ing

your

nee

dsac

hiev

ing

pers

onal

rela

ted

goal

rest

ruct

urin

g pr

oced

ure

Mot

ivat

ion

Chr

onic

Fat

igue

Syn

drom

eP

rimar

y / C

hron

ic In

som

nia

PTS

DD

epre

ssio

nA

nxie

ty /

Pho

bia

Mot

ivat

ion

Cog

nitiv

e B

ehav

iora

l The

rapi

stN

euro

ther

apis

t

Emot

ion

Am

ygda

la

Emot

ion

Form

atio

n an

d pr

oces

sing

of e

mot

iona

l re

actio

ns a

nd e

mot

iona

l mem

orie

s.

Mem

orie

s of

em

otio

nal e

xper

ienc

es

impr

int i

n th

e A

myg

dala

's N

euro

ns,

crea

ting

emot

iona

l im

prin

ting.

Tr

aum

a ca

uses

a n

egat

ive

impr

intin

g in

th

e A

myg

dala

's c

ircui

try, m

eani

ng a

fear

re

spon

se c

an b

e m

ore

easi

ly tr

igge

red.

Emot

ion

Raw

em

otio

ns p

our i

nto

the

brai

n an

d co

nseq

uent

ly

the

emot

iona

l sta

bilit

y of

the

min

d be

com

es

unba

lanc

ed.

"Inte

ract

ion

betw

een

the

Am

ygda

la a

nd th

e V

MP

FC

may

und

erlie

the

prop

er a

dapt

atio

n of

leve

ls o

f the

st

ress

hor

mon

e C

ortis

ol o

n a

daily

bas

is."

Stre

ss is

a tr

igge

r for

em

otio

nal f

lood

ing

and

cons

eque

ntly

inst

abili

ty to

occ

ur.

The

role

of t

he V

MP

FC c

an b

e se

en to

regu

late

em

otio

nal o

utpu

ts o

f the

Am

ygda

la W

hen

the

outp

uts

are

too

stro

ng, t

he V

MP

FC b

ecom

es o

verw

helm

ed a

nd

is u

nabl

e to

effi

cien

tly re

gula

te th

e st

ream

ing

emot

iona

l ou

tput

s, m

eani

ng e

mot

ions

beg

in to

floo

d th

e br

ain.

Emot

ion

Emot

ion

Emot

ion

Emot

ion

Chr

onic

Fat

igue

Syn

drom

eIn

som

nia

Dys

thym

iaD

epre

ssio

n

Emot

ion

Cog

nitiv

e B

ehav

iora

l The

rapi

stN

euro

ther

apis

tC

linic

al P

sych

olog

ist

Psy

chia

trist

Rel

axat

ion

Rel

axat

ion

Aut

ogen

ic T

rain

ing

Pro

gres

sive

Mus

cle

Rel

axat

ion

Mas

sage

Med

itatio

nD

eep

Bre

athi

ngYo

gaP

ilate

sTa

i Chi

Qig

ong

Wal

king

Sel

f Con

trol

Hum

our

Som

e re

laxa

tion

met

hods

ca

n al

so b

e us

ed d

urin

g ot

her a

ctiv

ities

, for

ex

ampl

e,A

utos

ugge

stio

n,M

antra

s,P

raye

r,C

lass

ical

M

usic

and

New

Age

M

usic

.

Neu

ral L

evel

Mon

itorin

g In

ner B

alan

ce

Rel

axat

ion

Ove

r-stre

ssA

nxie

tyO

bses

sive

Com

puls

ive

Dis

orde

rD

epre

ssio

nP

hobi

a

Atte

ntio

n Sel

ectiv

e A

ttent

ion

Test

Atte

ntio

n

Atte

ntio

n

Inat

tent

ive

Dis

tract

ible

Lack

of f

ocus

One

seco

nd

Thet

a 4

-7 H

z D

istr

acte

d, d

aydr

eam

ing

Atte

ntio

n O

ver-

stre

ssIn

som

nia

Chr

onic

Fat

igue

Syn

drom

eD

ysth

ymia

Dep

ress

ion

Anx

iety

/ P

hobi

aP

TSD

Trad

ition

al A

tten

tion

Trai

ning

Med

ical

Con

sulta

tion

Psy

chol

ogic

al C

ouns

elin

gTe

chni

cal S

kill

Trai

ning

Act

ivity

dril

ling

Con

sist

ent d

rillin

g

New

Tra

inin

g Tr

end

Neu

rosc

ienc

e ba

sed

atte

ntio

n tra

inin

gB

rain

wav

e fe

edba

ck te

chno

logy

Com

pute

r tra

inin

gIn

tern

et tr

aini

ng

New

Tra

inin

g Tr

end

Acad

emic

Brid

ge

Fini

shin

g ta

sks

is a

ski

ll th

at c

an b

e le

arne

d by

any

one

rega

rdle

ss o

f AD

HD

/AD

D, o

r ot

her c

ogni

tive

impa

irmen

ts. T

he ta

sk m

ay

be h

omew

ork,

bal

anci

ng y

our c

heck

book

, or

even

cle

anin

g yo

ur ro

om. Y

ou c

an le

arn

to

do it

in a

n ap

prop

riate

am

ount

of t

ime.

She

er

Gen

ius

will

teac

h yo

u ho

w to

do

it.

Vide

o

EE

G B

iofe

edba

ck

Feed

back

Sc

reen

The

rapi

st M

onito

r

EE

G

Sens

ors

Ther

apis

t and

clie

nt/g

ame

scre

en

Inte

rnet

reso

urce

s

http

://w

ww

.pos

itsci

ence

.com

/why

-br

ainh

q/ab

out-t

he-e

xerc

ises

/atte

ntio

n/di

vide

d-at

tent

ion

http

://w

ww

.chr

iska

nan.

com

/wp-

cont

ent/u

ploa

ds/G

ame.

htm

lht

tp://

ww

w.h

appy

-neu

ron.

com

/bra

in-

gam

es/a

ttent

ion#

atte

ntio

nht

tp://

ww

w.b

rain

train

ing1

01.c

om/b

rain

gam

es/

http

://w

ww

.free

brai

nage

gam

es.c

om/g

ames

/att

entio

n_re

cogn

ition

.php

Psyc

holo

gica

l Res

ilian

ce

"10

Way

s to

Bui

ld R

esili

ence

“by

APA

1.to

mai

ntai

n go

odre

latio

nsw

ith c

lose

fam

ily m

embe

rs, f

riend

s an

d ot

hers

;2.

to a

void

see

ing

cris

esor

stre

ssfu

leve

nts

as u

nbea

rabl

e pr

oble

ms;

3.to

acc

ept c

ircum

stan

ces

that

can

not b

e ch

ange

d;4.

to d

evel

op re

alis

ticgo

als

and

mov

e to

war

ds th

em;

5.to

take

dec

isiv

e ac

tions

in a

dver

se s

ituat

ions

;6.

to lo

ok fo

r opp

ortu

nitie

s of

sel

f-dis

cove

ry a

fter a

stru

ggle

with

loss

;7.

to d

evel

op s

elf-c

onfid

ence

;8.

to k

eep

a lo

ng-te

rmpe

rspe

ctiv

ean

d co

nsid

er th

e st

ress

ful e

vent

in

a br

oade

r con

text

;9.

to m

aint

ain

a ho

pefu

l out

look

, exp

ectin

g go

od th

ings

and

visu

aliz

ing

wha

t is

wis

hed;

10.

to ta

ke c

are

of o

ne's

min

dan

dbo

dy,e

xerc

isin

gre

gula

rly, p

ayin

g at

tent

ion

to o

ne's

ow

n ne

eds

and

feel

ings

.

TThe

Bra

in-T

rain

ing

Secr

ets

Of

Oly

mpi

c At

hlet

es

VVisu

aliz

e th

e ou

tcom

e yo

u w

ant.

RRel

ax d

aily

. EEv

ict t

he o

bnox

ious

room

mat

e

in y

our h

ead.

SSet s

mar

ter g

oals

. GG

o w

ith th

e 'fl

ow.'

ww

w.a

lpha

posi

tive.

com

.hk

info

@al

phap

ositi

ve.c

om.h

k