Summary of Peak: Secrets from the New Science of Expertise by Anders Ericsson and Robert Pool
Peak: Secrets from the New Science of Expertise by Anders Ericsson and Robert Pool
Get the message / summary of the book from popular highlights
One simple way of getting a quick summary of any ebook is to read the popular highlights on Kindle. Read all the popular highlights below and decide for yourself if that’s enough to get the message of the book and navigate yourself to a greater expertise. Crowd wisdom rocks.
10,000-hour rule 10,000-hour rule was the original Ericsson’s research on expert violinists which was popularised by Malcolm Gladwell in his book Outliers. In short, if you practice for 10,000 hours (about 3 hours a day for 10 years), you will become a world leading expert.
Three types of practice: naive, purposeful, deliberate
According to Ericsson there are three types of practice: naive (generic, with mindless repetition), purposeful ( well-defined, with specific goals) and deliberate (pushes you out of your comfort zone and involves feedback and focus). The key to expertise is deliberate practice: “Deliberate practice is purposeful practice that knows where it is going and how to get there.”
Popular highlights from Peak: Secrets from the New Science of Expertise by Anders Ericsson and Robert Pool “Purposeful practice requires getting out of one’s comfort zone. This is perhaps the most important part of purposeful practice.” 559 popular highlights (the number of popular highlights at the time of writing this blog summary)
“The right sort of practice carried out over a sufficient period of time leads to improvement. Nothing else.” 1616 popular highlights
“Purposeful practice is all about putting a bunch of baby steps together to reach a longer-term goal.” 1864 popular highlights
Speed reading technique 28 – Download books into your non-conscious mind
Download or photoread books
SUMMARY Download the book into your non-conscious mind by looking quickly at each double page without making any conscious effort to see or understand the text. Trust that the information has gone into your non-conscious mind. Use the other conscious spd rdng techniques as before and gradually notice how much more information you know as the downloaded knowledge comes to conscious awareness.
“We have 300 million pattern recognisers in the neocortex.” Ray Kurzweil, Futurist
This is the easiest technique in the book to do – and possibly the hardest to understand. It is different from all the other techniques and strategies in that you rely on your non-conscious mind. You do not consciously have to ‘read’ anything.
The purpose of downloading is to expose your non-conscious mind to all the information in the book so that it can go directly into your long-term memory. It ‘primes’ your brain with the information in the text.
‘Priming’ refers to the passive, subtle, and unobtrusive activation of relevant mental representations by external, environmental stimuli. Priming research has shown that the mere, passive perception of environmental events, inputs and cues directly trigger higher mental processes in the absence of any involvement by conscious, intentional processes.
“Over 200 studies have shown such priming effects on impression formation as well as on social behaviour. An extraordinarily wide range of behaviours can be affected by subtle environmental stimuli, such as walking speed, speech volume, academic performance, economic decisions.” John Bargh, Professor of Psychology and Cognitive Science, Yale University
Rapid reading: speed reading technique 14. Rapid reading from cover to cover.
Summary Look quickly (2-10 seconds per page) at every page, searching for ‘hot spots’ of key information. Do this after a work session to collect any final bits of information.
Reading from cover to cover means going quickly through the book sequentially looking at every page for key information. This is what most people think speed reading is (whereas it is just as valid to go backwards and forwards through the book or only go to specific sections to look for relevant information.)
HOW TO rapid read
Look quickly through the book, looking consciously at every page (2-10 seconds per page). Use the speed-reading patterns (speed reading technique 15) to look for hot spots (speed reading technique11) of key information. Any time you find key information you can slow down and read around it (dip) until you have grasped the point, and then resume rapid reading.
Summary of Homo Deus: A Brief History of Tomorrow by Dr Yuval Noah Harari Homo Deus: A Brief History of Tomorrow by Dr Yuval Noah Harari is a must-read for anyone who is interested in the future. To sum up, the key message of the book is that AI (Artifical Intelligence) can take over most of the work done by humans. AI probably will replace people and they will become ‘a massive new class of economically useless people.’ Algorithms will disrupt most traditional industries in the next 5-10 years. People to come will need to learn skills how to re-invent themselves very quickly. In education, at the moment, there is too much emphasis on optimisation and performance (which is all good for now) but not enough on exploration and future positioning and that’s where the future jobs/careers/vocations will be.
Watch a summary
Watch Yuval Noah Harari, who is a historian, talk about his new book (and you may not need to speed read it). The book has 460 pages and according to Amazon, it will take you 8 hours and 50 minutes to read it. The video is only 1 hour and 30 minutes. His previous book Sapiens was a huge bestseller which propelled Harari to a massive fame as a historian and thinker.
Left brain vs right brain in speed reading
McGilchrist findings and all the research he sites confirm what we’ve been advocating for the last 18 years. When using speed reading, you need to get the big picture, overview and context first and then look at the details (in a similar way as you’d read a newspaper – that’s why newspapers are written like that, otherwise nobody would read them if what you get is only details). The key speed reading techniques for overview are the overview, downloading, rapid reading and summaries. Top speed reading techniques for getting details are the purpose, underlining and search.
Toby L’Estrange speed reading review of Harry Potter the Cursed Child
10-year-old speed-reader Toby L’Estrange’s review of The Cursed Child
Speed reader Toby L’Estrange
“Phew. Just finished speed reading the new Harry Potter book. My score on a scale of 1-10? I think it’s a 6. My favourite is still Harry Potter and the Goblet of Fire – it had lots of fun challenges and you got the best glimpse of Hogwarts).This one’s a bit different from all the others.
Firstly it’s the script for a play, so it’s quite different from reading a novel. The whole story is told through what the characters say to each other – plus some stage directions. But once you get over that, you read it just the same as the others – except the play is in two parts, so the book is too.
How to speed read Harry Potter and the Cursed Child (or anything else)
Toby L’Estrange is the 10-year-old Spd Rdr in the newspapers who was asked by Amazon to read the new Harry Potter book on their new Kindle device. Toby was taught speed reading by his Grandma – Susan Norman – one of the authors of Spd Rdng: The Speed Reading Bible.
WATCH TOBY L’Estrange talking about speed reading the new Harry Potter and the Cursed Child below
Toby will download ‘Harry Potter and the Cursed Child’ as soon as possible after midnight very first thing on Sunday 31 July (Harry Potter’s birthday!) and as soon as he’s read it will put up a review on Amazon. At 1000 words per minute it should take him about two hours.
Type of work Romantic tragedy Setting Verona, Italy; 15th century Principal characters Romeo, son of the house of Montague Juliet, daughter of the Capulet household Benvolio, Romeo’s cousin Mercutio, Romeo’s friend Tybalt, Juliet’s cousin Lady Montague, the clan’s matriarch Lady Capulet, Juliet’s mother Juliet’s ribald nurse Friar Lawrence, a Franciscan Monk
Story overview For a very long time the Capulets and the Montagues had been feuding. Harsh words often led to violence between the two houses, who were sworn as deadly enemies. Prince Escalus of Verona happened upon one such bloody brawl and angrily pronounced, “If ever you disturb our streets again, your lives shall pay the forfeit of the peace.”
Shortly after this, Romeo and his cousin Benvolio met on the street, and Romeo sadly confessed his unrequited love for an aloof and indifferent young woman. “[Give] liberty unto thine eyes; Examine other beauties,” was Benvolio’s curative. But Romeo was unmoved: “Thou canst not teach me to forget.”
The full Chilcot report consists of 12 volumes and contains 2.6 million words. Thank God, a 150-page (Chilcote report 2016) executive summary is being published as well and that’s where I would start to get an overview of the whole document.
Once I’ve got the big picture and overview of the whole document and how it’s structured (hopefully it’s well laid out with good TOC/table of content and index, etc) I would ask myself some basic question such as: What specifically do I want to know? and What will I do with this information?
It’s about 4.5 times bigger than War and Peace (587,00 words) and about three times bigger than the Bible (775,00 words) and the complete works of Shakespeare (885,000 words).
Speed reading of the Chilcot Report 2016
Speed reading is information extraction so there is no point of reading the Chilcot report, from cover to cover – just for the sake of it. It would take a long, long time. Just think, if an average, educated person reads about 240wpm (word per minute) – it would take about 180 hours to read it from cover to cover (that is about seven full 24-hour days of non-stop traditional reading).
Set High Expectations and Push yourself Beyond your Comfort Zone – Speed Reading Technique #34
Summary Expectations (what you want) usually exceed your actual results – which tends to lead people to reduce their expectations. But then results go down again – until you’re back to old, slow traditional reading habits. Increase your expectations, set tighter time limits, strive for more, read faster – and see your results improve.
A woman went up to Gary Player, the golfer, after he’d just played a particularly difficult shot very successfully. “You were lucky there,” she said. Gary Player looked at her thoughtfully and replied, “You know, it’s a funny thing. I find that the more I practise, the luckier I get.”
“If you never push yourself beyond your comfort zone, you will never improve.”
As you put the techniques in this book into practice, make sure you raise your expectations about what you can achieve in a limited amount of time. If you have already experienced how much you can achieve in a 20-minute session (speed reading technique >18) working with a book or in a 75-minute syntopic processing session (speed reading technique >22) working with several books, you will also have noticed how much more you achieve in the last third of the time compared to the first two-thirds.
Summary of Does your Family Make You Smarter?: Nature, Nurture, and Human Autonomy by James R. Flynn
Summary of Does your Family Make You Smarter?by James Flynn
James R Flynn in his book ‘Does your Family Make You Smarter?: Nature, Nurture, and Human Autonomy’ states that “Intelligence has always been thought to be static. However, the new evidence shows that this is wrong. The brain seems to be rather like a muscle – the more you use it, the stronger it gets. That means you can upgrade your own intelligence all through life.” And your environment, especially your family plays a big part in it. This summarises the whole premise of the book, ie you can improve yourself and your IQ, and the surrounding environment has a significant effect on your intelligence.
Speed Reading Technique 10 – Take your awareness to your concentration point
SUMMARY:Focus on a point about 15 cms above and slightly behind the top of your head (your concentration point) – take a deep breath in and relax your eyes as you breathe out. Then start reading.
Many people can increase their reading speed simply by taking their attention to the concentration point about 15 cms above and slightly behind the top of the head. Many notice a different quality to their reading, saying the text is ‘clearer’ and ‘easier to understand’. Their ability to concentrate is also enhanced.
TEST YOURSELF … … before and after doing this technique to see the difference it makes to you – see QUICK TEST
Pbook Comeback – Paper books are making a comeback For the first time since the advent of ebooks, we’re beginning to see the comeback of ‘pbooks’ (as published/paper books are coming to be known in the industry). The CEO of Waterstones admitted that the chain came within hours of collapse and that their 11th hour turnaround was as a result of a renewed focus on the retail experience, rather than just selling books. In addition local managers throughout the country have been released from following a ‘company line’ and given autonomy to buy stock relevant to their local market and display it as they see fit. The ebook revolution has also forced publishers to completely rethink their products and there is now much greater emphasis on design and publishing books that you want to hold and enjoy, so that they genuinely compete with ‘soulless’ ebooks. Check out the full report by accessing ‘What Britain Buys’ with Mary Portas, 9pm Monday 9 May, Channel 4
Spd Rdng = State + Purpose + Download + pReview +Detail + Notes + Gist
• Get in a good state for reading. Take a deep breath. Smile and open your peripheral vision – so you can take in more information at one time
• Change your mindset from reading to information gathering. Don’t worry about how many books you’ve read (you can do the 5-minute preview) – just look for information you need now (eg to prepare for a lecture or seminar, or to write an essay). • Speed up your brain and eyes. Sit back from the text and look through it much faster than you can consciously comprehend – follow your finger with your eyes. After a few pages when you begin to see words and phrases, you are ready to start reading ‘at your best comprehension speed’.
Rhizomapping, Rhizomaps, Rhizomatic Learning – New ways to take and make notes and learn more effectively with mindmapping and rhizomapping – Speed reading tip 17: Take notes with mindmaps and rhizomaps
Speed reading technique 17: Take notes with mindmaps and rhizomaps
Summary Taking notes is the first step to fixing information in your memory. Mindmaps and rhizomaps are more memorable and lead to greater creativity than linear notes. If you’re away from your desk, then write notes (on post-its) in your book.
A tried and tested way of helping you remember what you read is to take notes. It engages your mind which makes it easier to take in information – you have to think critically to decide which notes to write. Noting which ideas are important to you helps fix them in your brain – and therefore helps you remember them. Also the physical act of writing itself helps form memories, since it brings into play additional parts of the brain and helps embody the information.
Get in a good state for reading and learning – Speed Reading Technique #14
Micro-summary: Having a relaxed, alert, questioning, purposeful mind is the ideal state for reading if you want to understand and remember information. Many of the other spd rdng techniques are also designed to get your mind and body in an optimal state for reading.
Get into a good state for reading and get engaged in it
The optimal state for understanding and taking in information is to be alert, relaxed, positive, purposeful and questioning and many of the techniques in our 200-page speed reading book are about getting into a good state for reading: Continue reading →
If you’re watching BBC One drama War and Peace by Leo Tolstoy and want to get a quick overview or summary of the plot (to enjoy it more as research suggests), here it is 587,287 words of the book summarised in just 1,945 words (which is 0.33% of the total book which means you can read this summary in about 5-10 minutes as opposed to an average of 32 hours for the whole book):
Type of work Epic and romantic Russian novel Setting Russia; the Napoleonic Era Principal characters Prince Andrey Bolkonsky, a cynical, intellectual soldier-prince Pierre Bezuhov, a sensitive nobleman and seeker of truth Natasha Rostov, Pierre’s beautiful and well-to-do lover Nikolay Rostov, a soldier, Natasha’s older brother Sonya, a relative of the Rostovs who falls in love with Nikolay Anatole Kuragin, a womanizing, high-ranking officer
Commentary Tolstoy’s purpose in writing his 1600-page War and Peace was to present a historical account of the French invasion of Russia and also to provide himself a forum for his own intellectual and spiritual insights and theories. He accomplishes this through the characters’ searches for identity as well as in the volume’s two extensive epilogues.
Tolstoy fought in the Crimean War, adding to the realism of his accounts of the Napoleonic struggle. Soon after, he experienced a religious conversion, gave up all his material wealth, and lived out his remaining days in the simple life of a peasant.
Get the overview before the details – with timelines – Speed Reading Technique number 25
When learning a new subject, make sure you understand the overview, the big picture, before you look at the details. Since most books are written sequentially (ie detail following detail), this usually means starting by previewing and looking at chapter and section headings and first and last chapters for a general understanding. Syntopic processing is excellent for getting an overview of a new subject.
This technique is the key to getting a good purpose (spd rdng tech 4) and can make the difference between success and failure when putting other techniques into practice. When you are learning something new, the brain learns most easily if it starts by getting an overall picture of what the subject is about before you go into detail.
Talk about what you read – to remember – Spd Rdng Technique number 19
Summary: Talking about what you read helps crystallise your understandings in your mind – which is the first step to remembering. Do it twice: 1) as you read, summarise the information to yourself – it keeps you actively engaged. 2) after reading, tell someone what you’ve read – it helps you understand and remember it better.
Talk to somebody to remember
Although reading is traditionally viewed as a passive activity, it is important to engage with the material if you want to learn and remember things from it. Verbalising is an important part of clarifying, consolidating and retaining information you read.
Research is now backing up what we’ve been teaching for over 14 years
Canadian researchers (Alexis Lafleur and Victor Boucher)suggest that those who talk to themselves or others may have better memories than those who don’t. So if you want to remember something talk to yourself our loud or share it with others. Professor Victor Boucher of the University of Montreal in Quebec states that by increasing the number of aspects to the information (i.e. the effort of talking and moving lips) we make it more memorable. This links to the speed reading technique number 16 (remember by doing something) which states that the more things you do to remember information the more likely you will recall it later. The research paper (The ecology of self-monitoring effects on memory of verbal productions: Does speaking to someone make a difference?) published in the Journal of Consciousness and Cognition states: “The simple fact of articulating without making a sound creates a sensorimotor link that increases our ability to remember, but if it is related to the functionality of speech, we remember even more. The added effect of talking to someone shows that in addition to the sensorimotor aspects related to verbal expression, the brain refers to the multisensory information associated with the communication episode.”
Summary of The Brand Flip: Why customers now run companies and how to profit from it by Marty Neumeier
Branding is evolving. Marty Neumeier’s new book (and previous ones) is a good testament of that. Marty starts with acknowledging (like all good writers) the function of any factual book – that is to communicate ideas in the most profound, efficient and direct way. To read The Brand Flip, using traditional reading methods, will take you about two hours to get the key messages. Unless you start at the end and read the key messages first – which is always a good idea to prime and give your mind a big picture – you can finish it in about 20 minutes. Read those key messages below. I do recommend going through the whole book though. If you’re new to branding, you’ll get a good understanding of how branding evolved over the last century and what branding is and isn’t. There are practical branding tips – for example, how much your logo is worth (a price of a good car – but you need to decide what kind of car). If you think branding doesn’t apply to your life, think again. We are all personal brands now and social media platforms are our market places.
“Any effort to get customers is marketing. Any effort to KEEP THEM is branding.”
Top 10 Most Read Books in The World
1) The Bible – 3.9 Billion Copies
2) Quotations from the Works of Mao Tse-tung – 820 Million Copies
3) Harry Potter – 400 Million Copies
4) Lord of the Rings – 103 Million Copies
5) The Alchemist – 65 Million Copies
6) The Da Vinci Code – 57 Million Copies
7) Twilight – The Saga – 43 Million Copies
8) Gone With the Wind – 33 Million Copies
9) Think and Grow Rich – 30 Million Copies
10) Diary of Anne Frank – 27 Million Copies
Learn how to speed read so you can read all the books you want to read in half of the time or less.
There are numerous terms for reading faster: Rapid Reading, Speed Reading, PhotoReading, skimming, scanning … and our own system, Spd Rdng. In many cases the terms are used indiscriminately, but for those in the know, there are differences. Read on. You’ll learn about them, and also learn how to do some of the techniques. Spd Rdng – which includes both ‘reading more quickly’ and numerous techniques for getting the information from large quantities of text swiftly – incorporates everything that follows.
Speed Reading – the most commonly used term – usually involves techniques for moving the eyes faster in order to gather information more quickly. This might include ‘skimming’ (glancing quickly down the page to get the message and see what it’s about) or ‘scanning’ (looking for specific information).
Summary of How We Learn: The Surprising Truth about When, Where, and Why It Happens by Benedict Carey
Summary of How We Learn by Benedict Carey
How We Learn, written by a science journalist Benedict Carey, promises to offer well-tested techniques that help us learn more effectively with less effort. It shatters some preconceptions about the ‘enemies of learning’, such as distraction, interruption, laziness, ignorance, restlessness, forgetfulness and even quitting – all of which can actually work in your favour.
For example, forgetting is good. You would think that remembering everything is a good skill. Not so. “Using memory changes memory— and for the better. Forgetting enables and deepens learning, by filtering out distracting information and by allowing some breakdown that, after reuse, drives retrieval and storage strength higher than they were originally,” states the book. Or, as the American psychologist William James noted, “If we remembered everything, we should on most occasions be as ill off as if we remembered nothing.”
Speed reading for kids is not only about reading faster. It’s about reading at a speed appropriate to the age of the kids and the material and the purpose, it’s about having that purpose in the first place – in fact it’s mostly about how to think about what you’re reading so that you get from it what you want in a way which allows you to build your understanding, implement your new knowledge and remember what you need to remember.
That’s the face of William Shakespeare according to botanist and historian Mark Griffiths. He claims that a drawing of a man on the cover of a 1598 book about plants is a picture of William Shakespeare. Bard looks young and handsome here, in his prime at the age 33 (as opposed to some other less complimentary portraits).
In the 18th Century, Italian playwright Carlos Gozzi identified 36 plots or situations in fiction, which includes: 1) supplication (in which the supplicant must beg something from power in authority), 2) deliverance, 3) crime pursued by vengeance, 4) vengeance taken for kin upon kin, 5) pursuit, 6) disaster, 7) falling prey to cruelty/misfortune, 8) revolt, 9) daring enterprise, 10) abduction, 11) the enigma, 12) obtaining, 13) enmity of kin, 14) rivalry of kin, 15) murderous adultery, 16) madness, 17) fatal imprudence, 18) involuntary crimes of love (e.g.: discovery that one has married one’s mother, sister, etc), 19) slaying of kin unrecognised, 20) self-sacrifice for an ideal, 21) self-sacrifice for kin, 22) all sacrificed for passion, 23) necessity of sacrificing loved ones, 24) rivalry of superior vs. inferior, 25) adultery, 26) crimes of love, 27) discovery of the dishonour of a loved one, 28) obstacles to love, 29) an enemy loved, 30) ambition, 31) conflict with a god, 32) mistaken jealousy, 33) erroneous judgment, 34) remorse, 35) recovery of a lost one and 36) loss of loved ones.
Cutting edge research from neuroscientists at Georgetown University Medical Centre has shown that, ‘We are not recognizing words by quickly spelling them out or identifying parts of words, as some researchers have suggested. Instead, neurons in a small brain area remember how the whole word looks – using what could be called a visual ‘dictionary”. Read the full article in Journal of Neuroscience
You still don’t believe – read this then:
WEIRD: How cmoe yuor bairn is albe to undnertsnad tihs snetence eevn tghouh olny the frist and lsat ltetres of ecah wrod are crreoct? Aoccdrnig to rscheearch at Cmabrigde Uinervtisy, it deosn’t mttaer in waht oredr the ltteers in a wrod are, the olny iprmoetnt tihng is taht the frist and lsat ltteer be at the rghit pclae. The rset can be a total mses and you can sitll raed it wouthit porbelm. Tihs is bcuseae the huamn mnid deos not raed ervey lteter by istlef, but the wrod as a wlohe. And you touhhgt taht sepllnig was iprmoetnt!
STEP 1: Make the Most Important Financial Decision of Your Life 1. Did you make the decision to become an investor, not just a consumer? 2. Have you committed a specific percentage of savings that always goes toward your Freedom Fund? 3. Have you automated it? If not, do it now: www.tdameritrade.com or www.schwab.com. 4. If the amount you’re committing now is small, have you committed to your employer to use the Save More Tomorrow program? See http://befi.allianzgi.com/en/Topics/Pages/save-more-tomorrow.aspx
FingerReader is a wearable reading device that will read any text out loud for you, slowly but surly. Finger Reader is intended for visually impaired people. According to MIT Media Lab which developed Finger Reader, “only 7% of all books are available in Braille, audio and large print. In a 2009 survey, nearly three quarters (74%, 72%) of blind and partially sighted people reported that they could not read the information provided by their hospital or their GP. In addition, things like letters, menus, reports, magazines, rarely exist in Braille.” Read more about Finger Reader and watch a video of Finger Reader in action.
Research on speed reading, reading, priming and memory (a selection)
One study on skimming found that skimming a text before going on to reading it, improved comprehension in the majority of cases.
Word recognition is one of the major slowing aspects for most readers. Research suggests that subvocalisation that nemesis of speed readers is slower on unfamiliar words. If you want to speed up reading, build your vocabulary and learn to recognize words faster and naturally you will improve your reading speed. If English is not your first language or if you want to learn another language or anything else try an intelligent flashcards system called Anki which is useful for learning new words, new terms and anything else.
Yuval Harari’s international bestseller, Sapiens: A Brief History of Humankind, is a brilliant account of humankind’s extraordinary history, from insignificant apes to rulers of the world. Bill Gates, Barak Obama and others rave about it.
Watch Yuval Noah Harari’s talk about how humans managed to dominate life on Earth. A short answer: through the power of myths, stories and fiction that they’ve created as well as their ability to cooperate in large groups.
It’s harder to read when your eyes are tired. Keep your eyes in an optimal state for reading by doing eye exercises from time to time:
Change focus / 20-20-20
Look up from what you’re reading and alternate a few times between focusing on something in the distance and on something up close. This is called 20-20-20. Your eyes need regular breaks to prevent strain. Every 20 minutes make sure that you take 20 second break from what you’re doing to focus on something 20 feet or more away.
Palm your eyes
Briskly rub the palms of your hands together to warm them slightly. Place the palms over your closed eyes and gently massage the bony areas around the eyes (not directly onto the eyeballs) with the outsides of your palms for about 30 seconds. Open your eyes under your hands, and create a seal with your palms so that you’re looking at complete darkness for a moment or two.
Writing with your eyes, you will force them to move out of their normal ways, giving them more flexibility and range of motion, strengthening the ocular muscles. Look at a wall or space in front of you and imaging in your mind writing your name or any word using just your eyes. Use your eyes only to write your name or any word – do not move your head – moving them like a pen or paintbrush. Write in capital letters, small letters and in italics.
Sit comfortably with an erect spine and both feet on the floor. Imagine a huge clock face about 30 cms away directly in front of you. Without moving your head, look up to 12 o’clock – then down to 6 o’clock.
Up to 1, down to 7
Up to 2, down to 8
Right to 3, left to 9
Down to 4, up to 10
Down to 5, up to 11.
Close your eyes and rest (or palm them) for 30 seconds.
Make a fist with your thumb sticking up. Hold it out at arm’s length in front of you. Draw a figure 8 on its side – start in the middle, move up to the right, round, down the outside, up towards the middle again and then round over the top on the left, down the outside, up into the middle again. Make sure you’re going up in the middle and down round the outsides. Keep going. Keep your head still and follow your thumb with your eyes.
Resting your eyes is the easest way to relax your eyes, especially when they’re tired or during speed reading sessions. Just close your eyes and relax your eyes. Notice any tension and just smile with your eyes.
Tensing and squeezing the muscles around your eyes will relax them when you release the tension. Squeeze and tense the muscles around your eyes for a few seconds, hold the tension and let go. Do it a few times.
Other factors for eye hygene
Eating healthy: the link between good eye health and diet is well established. Vitamin A helps maintain healthy vision. Good source of vitamin A is sweet potatoes. Stopping smoking: Smokers are up to four times more likely than non-smokers to develop age-related macular degeneration (AMD) and cataracts – the UK’s leading causes of blindness. Cut down and quit smoking.
• Diet is one way.
• Relaxation is another.
• Blinking helps to relax the muscles around the eyes which stops you squinting.
• Whenever you’re squinting, stop and relax your eyes.
• Avoid the use of sunglasses (most of the time).
• Don’t increase the size of the font on your computer, etc.
• Use tapping / EFT to tap the acupuncture points around your eyes to relax them and release stress.
• Try pinhole glasses
Pinhole glasses for eye training
For more info on the key points how to improve eyesight above watch the video below
Watch this National Geographic and Stanford University documentary on how stress kills your brain cells and affects hippocampus which is responsible for your learning and memory (from 25 min of the documentary). “Stress is not a state of mind… it’s measurable and dangerous, and humans can’t seem to find their off-switch.” says author and award-winning neurobiologist Robert Sapolsky in the documentary Stress: Portrait of a Killer.
Coffee triggers a mechanism in your brain that releases a growth factor called Brain-Derived Neurotrophic Factor (BDNF) which also activates brain stem cells to convert into new neurons in your brain, which can have definitive benefits for your brain function. Research conducted at Johns Hopkins University found that 200 milligram (mg) of caffeine enhanced participants’ memory for up to 24 hours. Natural blend of polyphenol antioxidants (including chlorogenic acids), bioflavonoids, vitamins and minerals in coffee beans all work together to help neutralize the harsher effects of the caffeine.
Read more about the benefits of drinking coffee