Research has indicated that vigorous physical activity may get your brain up and running the same way it does your heart, while also improving creativity. The study found that women who jogged for two twenty-minute sessions per week were better able to devise alternative uses for everyday objects. Of course, since the key to coming up with these alternative uses is combing ones memory to find these uses, it stands to reason that exercise stimulates the memory as well. I can't do that. That's way too ambitious. I'm going to fall flat on my face and look stupid. You may have experienced some of these thoughts already. If so, be aware of them but I don't want you to pay too much attention to them at this point. Goal-setting is an area in which sport is some way ahead of other fields. Psychologists who work with athletes recognise that focusing exclusively on outcome goals can have negative consequences because our emotional brains become too aroused and unleash all sorts of fears and anxieties. We talked in the last article about Andy Murray feeling the pressure of the outcome goal that the entire country had established on his behalf - being the first Briton to win the men's singles title at Wimbledon since Fred Perry in 1936. Tennis and the pressure - particularly on young British players since Britain hosts Wimbledon - to win Grand Slams offers a neat example of why outcome goals can be unhelpful. A recent example of a British player that overcame this is Johanna Konta who as recently as 2015 was ranked no higher than 146th in the world. Even the best comedians lose the audience in some instances due to the way they expressed their jokes. Equally important, having a consistent content tone of voice enables the audience to view you as consistent. At school or campus, you profiled and expected your teachers or dons to speak in a speaking manner. Part of this profiling is attributed to the consistency of their voice's tone. Take time and search the late and former United Nations secretary-general Koffi Annan to appreciate the pitch and voice of a speaker. There is a justification for insisting on tone during communication. Overall, tone is likely to be associated with your personality and profession, and it is the reason organizations invest time and resources to evoke the right tone that connects them with their clients.

Exhibiting a unique tone can help charm and convince your customers. It is not just about having a pleasant tone but also about creating an identity. If one exhibits a consistent and particular tone, then the public is likely to form an image of your values and personality, and this can make it easier to connect with customers. Another benefit of exercise as a memory aid is that it often helps you relax and sharpen your focus. Many people suffering from stress find relief and relaxation in exercise. Since stress and anxiety have a negative impact on memory, it makes sense that as the stress dissipates, the memory function strengthens. You thought your mother was just being a sadist when she kept harassing you to climb off the couch, go out, and get some fresh air and exercise. She thought she was trying to stop you from turning into a soft, lumpy pillow with eyes and a mouth. Little did you both know that your mother was trying to help both your body and your memory--and that she was right again! Tip of the Day Granted, there's a conspiracy out there against eating badly. Not only is eating the wrong foods bad for your health in so many ways, but now there is a growing body of evidence that eating right helps improve your memory. Scientists know that the body needs the right amounts of nutrients, such as proteins, vitamins, carbohydrates, and lecithin, to keep essential chemical processes operating effectively. This made winning a Grand Slam an improbable dream. And yet two years later, she had risen to number four in the world and reached the semi-final at Wimbledon. To what did she attribute this change? Konta herself says that there was no single epiphany or a-ha' moment that transformed her attitude, but over that two-year period she worked closely with a performance psychologist. <a href='https://bbs.ranmao.com/home.php?mod=space&uid=419233'>One</a> of the key shifts that she spoke of was shifting her emphasis from outcome to process and building aprocess mindset'. This means that in her training she focuses on small process goals and in matches she focuses less on the overall outcome and more on taking each point at a time. This ability to remain focused on the present is an important component of a resilient mindset to which we will return later.

EXERCISE 5. Angela Lee Duckworth has come up with an elegant goal-mapping structure, which we are going to use and adapt for ourselves. Turn to a blank article in your journal and draw a small ellipse at the top. For instance, your favorite social media influencer has a particular tone that you associate the individual with and have learned to find it a unique way to approach issues. Furthermore, tone replaces face-to-face communication, and this makes tone highly critical to avoid misconceptions and backlash. As earlier on indicated, as most services go online, most customers occasionally need assistance with applications and access to online services, and this requires a responsive call center. When customers contact the call center, the only thing they interact with is the tone of the speaker. The tone of the call agent can worsen the emotions of the client or thaw their emotions and make it easier to solve the issue facing the customer. For emphasis, the role of tone in communication is to make one appear human. People prefer to deal with humans, and tone helps create a relatable personality that the customer can bond with. The rising and falling of tone help make the communication natural, and the recipient of the message views the communication as not rehearsed. Having the same tone will make one sound monotonous as well as appear rehearsed. If you sound monotonic, then it is suggesting that you cannot elicit the emotional aspects of the communication, and this makes you appear less human to the audience. Among these processes are those that are vital to memory--registering, retaining, and remembering information. However, since its uncertain which foods specifically aid memory, most researchers agree that the best thing to do is simply eat a balanced diet, such as low-fat dairy products, whole grain breads and cereals, vegetables, fruit, seafood, lean meat, and poultry. While more research examining the link between food and memory is still in the early stages, there are some fascinating facts emerging. Choline, for instance, is a substance that appears to greatly impact memory. One study found that participants who ate foods rich in choline (organ meats such as liver, eggs, soybeans, and fish) showed an increase in acetyl-choline, a brain chemical that functions as a neurotransmitter and is vital to memory. These participants were then able to recall a list of unrelated words more quickly than those who did not eat choline-rich foods. Research also shows that if you need your brain to work at peak efficiency, such as for an important memory task, don't overeat.

All that food sitting in your stomach takes the mind's attention away from the job at hand. A light meal, on the other hand, keeps your mind sharp and your memory unencumbered. When you first picked up this article, the idea of having a sharper memory in ten days' time probably seemed like a pipe dream--like walking into the corner deli and picking the winning numbers for the lottery out of thin air. In that ellipse write your outcome goal. Next, draw two ellipses half-way down the article. Draw a line connecting each of these ellipses to your outcome goal. Now draw four ellipses at the bottom of the article. Draw lines connecting each of the two ellipses on the bottom left of the article to the left-hand ellipse above. Do the same with the ellipses on the right-hand side of the article. You should have something that looks like this. This is Angela Lee Duckworth's goal-mapping structure from her article Grit. We have added the language of outcome and process goals. We already know our outcome goal. Most probably, one of your favorite actors effectively uses tone to convey different emotions. At the national level, your favorite political figure varies the tone making the message appear live and relatable. As such, the tone helps establish authority. You most probably know someone that sounds commanding, authoritative, and uncertain courtesy of tone of the person. The preferred tone is a consistent and natural tone that communicates confidence in what one is speaking about, and this makes the person appear in charge. Try watching National Geographic wildlife documentaries or TED talks, and you will realize that the narrators and speakers have a consistent and natural varying tone to suggest confidence in what they are talking about. Most documentaries provide a learning opportunity for the role of tone in communication.

It is through a tone that one sustains the focus of the communication. Expectedly, tone helps keep the audience positioned in what the speaker intended. For instance, a professional tone helps maintain communication as formal. But now you've completed six days, and you know that you can do it--you know that by using the tips and memory tools discussed in this article, you can improve your memory power. In Day 7, I will discuss how to remember facts and useful information such as directions, addresses, and telephone numbers. In addition, you'll encounter Mom again for some words of wisdom. Facts and Useful Information, Part I I'm sure you can think of someone you know who refuses to stop to ask for directions when he or she is lost. Since there is no medical evidence to support the existence of a mysterious nondirectional mechanism in people, we might consider the reason is that they're afraid they'll forget the directions by the time they get back to the car. After all, nobody wants to suffer the indignity of asking for directions a second time. Using some of the tools you've collected in your memory tool chest, you will be able to remember directions, addresses, and other facts and useful information without a problem. Remembering Directions Thanks to your memory tools, you're going to be able to remember directions as easily as names, faces, and numbers. In the middle circles, identify your mid-level goals. These should be important staging posts along the way to reaching your outcome goal. If your outcome goal is to get a publishing deal for a novel, maybe your mid-level goals are to self-publish a digital novel or win a short-story competition. For the outcome goal of achieving a revenue target for an entrepreneurial business, mid-level goals could revolve around winning a certain number of customers of a given value or achieving key distribution deals. Finally, and most importantly, I want you to give thought to those process goals at the bottom, but at this stage I want you to leave the circles empty as we are going to explore them in more detail in a moment. To set the scene, these are the daily activities you need to complete in order to achieve your mid-level goals. By working on them steadily, you can ultimately achieve your outcome goal.