Blog
A brilliant guide to learning better and faster
Is there a universal trick to learn something quickly and painlessly? So we don't know yet. We know that our Focus will help you learn by increasing the productivity of your brain. But we also discovered some remarkable learning methods that are surprisingly effective. And of course we can't keep you to ourselves. Read on for what else will help you learn besides smart pills: Visualization Imagination for better memory "Imagination is more important than knowledge. The true sign of intelligence is not knowledge, but imagination.” (Albert Einstein) In schools of various types, one of the effective teaching methods is the so-called experiential learning . Students perform an experiment directly in the laboratory and see how particles interact with each other during Brownian motion. Thus, they will understand the basics of diffusion and entropy. But not only that. A complex image is formed in the brain. It includes the present classmates, what they are currently wearing, a strange joke that the teacher cracks at the beginning of the lesson, and the antenna that sticks out of her coat pocket, and no one knows why. The entire image becomes part of the memory, with which information about Brownian motion is written into long-term memory. What you experience and what you see with your own eyes, you understand better and remember it more easily. This proven method can be transformed by imagination when learning at home . When you read about the heroic battles of Prokop Holý on the Lipan field, imagine that you are there with him. It is you, protected by a tin cuirass, who experiences all his thrusts, it is you who find yourself in orbit together with the satellite and see the conical curvature of Earth's space-time. You are currently living in Ghana and harvesting cassava on a sun-drenched plantation, you are preparing a party for your classmates in the garden and you need to calculate whether a table can fit between the chairs... Come up with your own examples in which you can use a specific mathematical formula, a chemical property of a material or other information, imagine yourself in the situations you are learning about. Imagination facilitates the reproduction of memorized content . The described association method uses the advantages of contextual learning, specific information is connected and subsequently better recalled. If your problem is deeper in understanding the issue, YouTube, Netflix and other channels will help you with visualization - find a document that deals with the problem you are having a hard time with. Imagination is better remembered and may get you further on the road to success than honesty. Reflective testing and feedback Try yourself! Take time for reflective testing. For each paragraph you learn, write a question or two as you study. When you are done learning, go through the list of questions and answer them. Just by writing down the questions, you increase your chances of memorizing them. Come back for your "test" tomorrow and again in a week. Test feedback will boost your memory. Discussions with friends and classmates will also serve a similar purpose . Call, write and discuss topics. SRS – split repetition system in the app Not everything needs to be repeated SRS (spaced repetition system) is a memory algorithm based on the so-called phased repetition . It is used with high success when teaching vocabulary and facts that you cannot derive logically. According to the Ebbinghaus curve of forgetting, we supposedly forget 50-80% of information within a few days. If we do not return to them, the brain does not consider them important and sorts them out as waste. But if we repeat them, we will convince the brain that they are more important to us, and it will retain them. How to consciously support this process? This is exactly what the SRS method is designed for. It allows ideas to be efficiently stored from short-term memory to long-term memory by "backing up" at smart time intervals . The moment we barely remember the name or the year, we remember it again. So we actually spread our memory over time. You may know another learning method - flashcards. We write the questions on one side of the cards and the correct answers on the other. We then test ourselves using the cards. The SRS method is something similar, but the testing is done in a smart way. The algorithm returns us a second time only to what we still haven't remembered. And with what we remember, we don't waste time again. SRS thus optimizes learning time . Vocabulary, dates, states, patterns, names... we don't learn them all again. Their list gets shorter with each repetition. In addition, the inventor of the algorithm, Piotr A. Wozniak, ingeniously set the intervals for re-backing up the information, which makes the method even more effective, as confirmed by a number of studies - the long-term retention of learned knowledge improves by up to 200%. Perhaps the best thing about this method is that today you can use it to the fullest thanks to apps with the built-in SuperMemo algorithm . The most popular of these is Anki , available in both Android and iOS versions. Based on your answers, the app predicts what will give you the most trouble, and this forces you to repeat more thoroughly. It is free and the tutorial is also available in Czech . It enjoys considerable popularity among university students – enthusiastic users claim to learn up to 20x faster with it. It is most often used in the teaching of foreign languages. If you want to do without the app, create test cards (flashcards), put away the cards with questions you can't answer yet, and come back to them every 7 and 20 days. "When you can learn something, you can figure out how." (Terry Pratchett) Feynman technique "Now try to explain that to someone!" Do you have a scapegoat at home to test how well you've learned something? The famous physicist Richard Feynman's method is mainly suitable for abstract subjects such as physics or mathematics. If you want to remember examples and specific phenomena in these sciences well, you need to understand them. But the method is not lost in other subjects either. You can easily find out if you have understood the subject well by trying to explain it to someone yourself. Interleaving Defense against brain burnout Do you also find it difficult to learn a topic because it is too monotonous? For example, the Thirty Years' War. It lasted thirty years, but perhaps every day something happened that you, at least according to historians, must know. Interleaving means "interleaving" and it's actually mixing different areas . You don't learn the same thing over and over again, but specific data makes more sense thanks to connections. The so-called contextual interference makes the information easier to remember and you can then use it better. What does interleaving look like in practice? If you have to learn about the Thirty Years' War, for example, look at what you have in the curriculum about America from that time. Learn about what's going on in Europe for a while and America for a while. Put things in context, and from the overall picture, individual information suddenly emerges with greater certainty and is often more interesting. In mathematics, do not focus on one type of problem, but try to use three different procedures that you have mastered during the year to solve a practical problem. Tutoring and collective simulation You don't have to do everything yourself If something really sticks in your head, there's no shame in hiring your own instructor. Everyone does it in the gym, so why not in math? Choose an active personality with whom learning will be fun. Someone who will give you immediate feedback. Learning is easier with your own teacher, and it is also harder to procrastinate with him. If for some reason you don't want to spend hours with another "professor", try to agree with your classmates and from time to time simulate tests or exams with each other. Consult and support yourself. Put together a funny math problem or your own knowledge test together. Learning efficiency is also affected by what you eat, how you sleep or how you clean your house. Discover more tips to make learning easier !
Learn more
Effects of CBD that are not talked about so much
Cannabidiol CBD stimulates vitality and improves quality of life . Some of the effects of CBD aren't written about as much. All of them are based on its neuroprotective and homeostatic properties. What else can CBD do? ▪ Improves sex and orgasm ▪ Alleviates acne ▪ Makes exercise/training more efficient ▪ Works against aging ▪ Works for migraines ▪ Eliminates motion sickness (in a car or bus) ▪ Protects against multiple sclerosis ▪ It is easier to quit smoking with it ▪ Helps introverts ▪ According to a study by the prestigious journal Nature, it can help with anti-inflammatory even in the case of covid-19 CBD for better sex CBD helps with the desire for sex, but also with climax. By activating specific receptors, it reduces the level of cortisol – the silent killer of sexual desire. In addition, it expands blood vessels and ensures higher blood flow. It is therefore not surprising that it has an effect on the length and intensity of orgasm . According to a 2019 study, CBD increases the chance of a satisfying orgasm by more than 2x. In the Remedy review , 68% of respondents reported that CBD oil improved their sex . In women, it activates the parasympathetic nervous system, so they are more sensitive to the senses and enjoy sex more . CBD before and after exercise The experience of athletes from all over the world confirms that with CBD you will put more into your body and enjoy your performance even more. Homeostasis is thrown off with every workout, but CBD restores it. It takes care of thermoregulation and protects the muscles, the analgesic effects of CBD will make the muscles hurt less. Recovery of muscle tissue after exercise is faster and more consistent. Many athletes have already taken CBD, such as Derrick Morgan, Rob Gronkowski, Floyd Landis, Ross Rebagliati, Gabby Douglas, Sabrina Wieser and others... CBD for acne Sebocytes – the cells in which sebum is produced – are prevented by CBD from overproducing sebum. In addition, it has an anti-inflammatory and antimicrobial effect, so it also eliminates impurities and pathogens in the skin. Unlike conventional preparations, it has no side effects, so the skin does not redden, burn or dry out. CBD also protects against hormonal fluctuations, which are involved in the formation of acne . And acne scars disappear faster with it. Anti-aging CBD Aging is actually oxidation. From the age of twenty, we produce a percentage of less collagen every year. Free radicals in the environment and in the body accelerate aging. We fight against it with antioxidants, which on the contrary slow it down. CBD is a stronger antioxidant than vitamins A and C , prevents the breakdown of important enzymes and maintains a reasonable amount of collagen in the tissues. Healthy skin has its own immune system, the functionality of which CBD supports. The skin is thus healthier and looks younger. CBD for headache Studies confirm that CBD brings relief from headaches. Whether it was a migraine or a cluster headache (an unpleasant pain in the eyes and sleep that is more like a toothache and is mainly experienced by men), both CBD oil and CBD oil combined with THC reduced pain attacks by up to 50% . CBD for motion sickness – when you feel sick on the bus Are you one of those people who find it difficult to travel by car or bus? Are you embarrassed when the driver has to stop for you and even Kinedryl doesn't help? Motion sickness is not only a problem for children. In adulthood, it is also associated with unpleasant dizziness, cold sweat and headaches. We don't know the exact cause, which is why even well-known tricks often don't work. CBD can help. As an effective mediator of stress reactions in the body, it suppresses feelings of vomiting and prevents nausea. CBD in multiple sclerosis Multiple sclerosis is not a directly inherited disease, yet it appears in some families more often than others. If you have a family history of MS, you can protect yourself preventively. Research suggests that CBD helps maintain the myelin layer that surrounds nerves to function properly. When this insulating layer is disturbed, nerve impulses are poorly transmitted, muscle spasm occurs and the muscle stops moving. CBD prevents the degradation of myelin and relieves the spasms and pains that complicate MS unpleasantly. CBD when you want to quit smoking By taking CBD, you can reduce the number of cigarettes you smoke as a smoker. In one study it was up to 40%! The reasons are psychological and physiological. CBD effectively suppresses withdrawal symptoms, which greatly complicate the transition to a life without cigarettes. In addition, it affects hormones and induces pleasant feelings. Cigarettes – the apparent solution to stress and anxiety – are suddenly simply not needed . CBD for introverts Sensitive people get more stressed. It is a subconscious process that depletes their organism without them knowing it. Introverts, just like autistics, belong to hypersensitive people. CBD is effective against stress and anxiety and helps introverts cope with many a difficult social situation. German psychology student blogger Julia writes sympathetically about it .
Learn more
Pain Relief for Body and Mind, or Why CBD and CBG Work Best Together?
Hemp (cannabis) contains more than 100 different cannabinoids, but we will focus on only two of them - CBD (cannabidiol) and CBG (cannabigerol). It is these, especially in the form of medical hemp oils , that are very popular for their effects. What is the difference between them and how can they help you? Cannabinoids and the endocannabinoid system A complicated system of cannabinoid receptors is found throughout the body (brain, skin, organs) of all humans, but also animals. This is called the endocannabinoid system and is very important for our health . It maintains the natural balance of the organism's internal environment, which is needed for many bodily functions such as digestion, reproduction, sleep quality, mood and others. It is also important to know that our body produces a certain form of cannabinoids itself (endocannabinoids). They subsequently bind to the mentioned receptors. It is interesting that, in addition to the cannabinoids that the body creates, those from hemp also fit into the receptors , and what's more, they have beneficial effects on us and our body. CBD and its effects on our health The main ability of cannabidiol is to slow down the excretion of cannabinoids produced by our body. Unlike THC, CBD is not psychoactive . On the contrary, it can reduce the psychotropic effects of THC and is generally a very good helper for calming the mind, suppressing fear and other unpleasant emotions, calming ADHD/ADS and reducing the occurrence of epileptic seizures. It is used in psychiatry for these effects. However, it can do much more. It supplies energy, reduces pain , has anti-inflammatory effects and supports the vascular system. The effects of CBG on our mind and body Cannabigerol (CBG) makes up about 1% of the whole cannabis plant and, like CBD, also has no psychotropic effects. It is referred to as the so-called stem mother cell , because all other cannabinoids are formed from it . The use of CBG reduces the pressure in the eyes, therefore it is a promising aid in the treatment of glaucoma . It also supports the proper functioning of the brain , nervous system and bone growth, helps with nausea , digestive problems and inflammation, and also improves sleep . Harness the power of CBD and CBG at once CBD or CBG oil can be bought separately, but also together, where you can use the benefits of both cannabinoids together in one bottle of oil . And that's exactly what we focused on at Mindflow and produced an oil that offers the benefits of CBD and CBG in one - Mindflow CBD +CBG oil . The main effect is calming and relaxation , which is also behind all the other positive effects of the oil, such as reducing stress , improving depression , sleep - if you can't fall asleep due to stress, learning - if you are distracted during it and ADHD . In addition, CBD and CBG together have other effects on our health – they support immunity, stimulate appetite and relieve nausea. We recommend starting with one drop per day and gradually increasing the dosage until you find your optimum. This usually amounts to 3 drops a day 3 times a day (in the morning, during the day and in the evening), but for some, less drops are enough.
Learn more
9 tips for better sleep in hot summer weather
Almost everyone knows it, it's time to go to bed, but it's still well over 20 degrees outside and the temperature inside doesn't differ much. You lie down, roll over, sweat, can't sleep. It is logical, because the ideal temperature for sleep is 18 - 19 °C. We have several tips for you to make sleeping in the summer heat at least a little more pleasant, whether it is how to expel hot air from your home or how to cool your body for better sleep. We divided them into three blocks. Air cooling 1. The most effective and, at the same time, the most expensive way to get rid of the tedious ones. temperatures in the house, is the air conditioning . However, it is often a complex solution. In addition to classic wall-mounted air conditioners, mobile air conditioners are popular, but they also have their pitfalls in the form of warm air extraction and a smaller air-conditioned area. If you decide on air conditioning, be sure to pay attention to its location. The flowing air should not have obstacles and should not be directed directly at you. The difference between the indoor and outdoor temperature should range between 5-6 °C max. 2. Probably the most common way of cooling (even though it doesn't actually cool anything) in our homes is a fan . There are an incredible number of variants available. You can have a ceiling fan, a free-standing fan or just a small one that you put on your bedside table. Their disadvantage is noise. If you are thinking about buying a fan, the most important thing is its performance, i.e. how quickly it can change the air in the room. If you have small children or pets, also focus on safety features. 3. A more pleasant temperature in the room is also induced by an air humidifier , which is a great helper all year round. The correct air humidity in an apartment or house should be between 40-60%. Body cooling 4. Although a cold shower before bed might seem like a solution, avoid it. If you are not an experienced hardener and you suddenly expose your body to the cold, it will start to balance the temperature quickly and you will just feel warmer. Therefore, it is recommended to take a lukewarm shower and drink a glass of lukewarm water before going to bed. A regular drinking regimen throughout the day is ideal . 5. Instead of a shower, you can take a thermos bottle with cold water and ice to bed. Alternatively, apply a bottle or a cold compress to places such as the knees, wrists and neck, which help us cool down. Socks that you soak in cold water can also help, just wring them out well before putting them on. If you need a duvet to fall asleep, do not cover your legs , mainly through them our body cools. Another option is to use a sheet or the duvet cover itself instead of a classic blanket, following the example of our colleagues in the south , which is much weaker and will be less hot under it. 6. A perhaps unconventional tip for some is to put the sheets in the fridge or freezer a few minutes before going to bed (be careful, don't put them there "just like that", but wrapped in plastic). In the summer, you should mainly use the classic cotton, which is breathable, or the bamboo fiber, which is very popular today. Definitely choose natural materials and avoid synthetic ones. The same goes for clothes. It is not recommended to sleep completely naked, but to have at least underwear or a longer T-shirt. 7. Use glycine. This amino acid is a good helper for better sleep in the heat. As is well known, the onset of sleep is accompanied by a decrease in body temperature, and glycine is the substance that slightly lowers the body's core temperature. Three to five grams of glycine 30 minutes before bed is guaranteed to help you fall asleep faster and sleep better. Bonus: The Sleep product will help you sleep even better. These fifteen substances with scientifically proven effects help you fall asleep faster and sleep better, thanks to effects that affect GABA A receptors in the brain. These receptors play one of the main roles in the support and quality of sleep. You can be absolutely sure that you will have quality sleep even in hot weather. What not to do before bed 8. Ventilate. They say that for better sleep you should ventilate your bedroom before going to bed , in times of great heat you should just let warm air in. It is best to ventilate in the morning when the air is even cooler. Alternatively, if you wake up during the night, open the window now that it's a bit cooler. If you have the option, keep the blinds/blinds closed in the bedroom during the day , or blackout curtains . 9. If you are a sports lover, it is recommended to exercise in the morning on warm summer days, because exercise warms up the body. It is not recommended to do sports just before going to bed because of the awakening of the organism.
Learn more
8 reasons to have (another) coffee
Morning strong coffee, afternoon coffee, coffee in a cafe with friends... We all love our coffee differently. But we can certainly all agree that it is great to know that coffee not only tastes good, but is also beneficial for us. And what actually makes coffee the superdrink? Caffeine The basic building block of coffee. It ranks among the so-called stimulants of the vascular nervous system [1] and is among the most commonly used psychoactive substances (drugs!) in the world. Apart from coffee, it is found in e.g. tea or chocolate, but its content is highest in coffee. Antioxidants In addition to caffeine, coffee also contains a number of important substances and antioxidants for the body. And thanks to the high content of antioxidants, which fight and protect against free radicals in the body, coffee is one of the healthiest drinks. A typical cup of coffee (240 ml) contains: [ 2] – Vitamin B2 (riboflavin) - 11% DDD (recommended daily intake) – Vitamin B5 (pantothenic acid) - 6% DV – Vitamin B1 (thiamine) - 2% DV – Vitamin B3 (niacin) - 2% DV – Folic acid - 1% DV – Manganese - 3% RDA – Potassium - 3% DV – Magnesium - 2% DV – Phosphorus - 1% DV How coffee affects the human body The first researches on the effects of coffee on the human organism were published at the beginning of the 19th century. Since then, experts have been arguing about the positives and negatives of coffee. However, according to the latest research and studies by scientists from all over the world, coffee has a beneficial effect on the human body for many reasons. Here are 8 of them . 1. Reduces fatigue and improves concentration Perhaps the best-known effect of coffee at all - "kicker and encourager" . And caffeine is to blame. Due to adequate intake of caffeine (i.e. 1-6 cups per day), fatigue is reduced, activity is increased, reaction time is accelerated, alertness is increased, and cognitive functions such as memory, learning , etc. are improved. The whole thing is a little chemical "fraud". Caffeine blocks an inhibitory neurotransmitter called adenosine in the brain (it is responsible for the fact that we are tired and sleepy). Caffeine "impersonates" it and clogs the adenosine receptors in the brain. Thanks to this, more adenosine is not formed and sleepiness does not occur. [3] ATTENTION! At higher doses, caffeine can quickly become an enemy from a friend (see the paragraph "When the coffee is too much"). 2. Improves memory According to research conducted by Johns Hopkins University, caffeine enhances long-term memory. [4] It is said that a dose of caffeine works best immediately after teaching or learning. 3. Improves mood and helps against depression Morning coffee for a better day is without debate. This is because caffeine stimulates the central nervous system and increases the production of neurotransmitters such as serotonin, dopamine and noradrenaline, which form a kind of "cocktail of good mood" in the brain. 4. Increases endurance performance Coffee is also an ideal helper for athletes, as it improves endurance performance, endurance capacity and at the same time reduces perceived exertion and muscle fatigue. [5] It is thanks to caffeine that increases the level of adrenaline in the blood. A cup of black coffee about an hour before training can help increase physical performance by 11-12%. [6] 5. Helps in weight loss Coffee contains magnesium and potassium, which help the human body use insulin, regulate blood sugar, and reduce your sweet tooth . At the same time, caffeine helps fat cells break down body fat and use it as fuel for training. Strong coffee before intense exercise thus works as a natural fat burner . At the same time, due to the effect of caffeine, the body releases cortisol and adrenaline into the blood. The body then reacts by increasing blood pressure and a faster heart rate, increased secretion of stomach acid and thus overall acceleration of metabolism , which promotes faster burning of calories, up to 11%. 6. Protects the brain from neurodegenerative diseases Alzheimer's disease is currently among the most common neurodegenerative diseases and is the most common cause of dementia. Clinical studies have shown that coffee drinkers have up to a 65% lower risk of developing Alzheimer's disease . The second most common neurodegenerative disease is Parkinson's disease, in which dopamine-producing neurons die. It has been proven that the consumption of coffee reduces the risk of developing this disease by 32-60% . [7] 7. Reduces the risk of liver cancer Liver cancer is the second most common cause of cancer-related death worldwide. It has been proven that coffee consumption reduces the risk of liver cancer by 40% . [8] This is due to the rich composition of coffee, which includes a large amount of vegetable dyes that reduce the risk of cancer. In this respect, coffee is unique, as no other beverage exhibits similar properties.[9] 8. Reduces the risk of type 2 diabetes Clinical studies have shown that coffee drinkers have a reduced risk of developing this disease (the results of some studies show that the risk of developing the disease has decreased by up to 23-67%).[10] [--split--] When the coffee is too much Experts agree that the daily consumption of a maximum of 6 cups, which should correspond to approximately 300 mg of caffeine, can be defined as adequate coffee drinking. Higher intake of caffeine can cause nervousness, restlessness, lack of concentration and deterioration of fine motor skills . If the daily dose of caffeine is significantly exceeded, so-called caffeine shock can even occur , which is manifested by a headache, a significant and accelerated heartbeat and hand tremors. Caffeine detox The truth is that our body gets used to the regular supply of caffeine and requires more and more doses (as with other addictions). In order for the whole "coffee miracle" to work again, you need to stop coffee for a while . This is the only way the body has a chance to restore the correct functioning of the "caffeinated" receptors and react even to a smaller amount of caffeine. For this caffeine detox, it is enough to go without coffee for two to three days. Resources [1] https://www.medicalnewstoday.com/articles/285194#uses [2] https://cs.medlicker.com/1093-kava-a-zdravi [3] https://cs.medlicker.com/1093-kava-a-zdravi [4] https://hub.jhu.edu/2014/01/12/caffeine-enhances-memory/ [5]https://www.medicalnewstoday.com/articles/285194#benefits [6] https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee#TOC_TITLE_HDR_4 [7] https://cs.medlicker.com/1093-kava-a-zdravi [8] https://www.sciencedirect.com/science/article/abs/pii/S0016508507005689 [9] https://zdravezdravi.cz/potraviny/10-duvodu-proc-zacit-rano-salkem-kavy [10] https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/773949
Learn more
Stages of sleep - do you know what happens to our body during them?
Sleep, some love it and can't wait to get into bed at night, for others it's just a waste of time. What stages do we experience during sleep? What happens in our body during them? And at what stage are we more prone to waking up, sleepwalking or talking from our sleep? This article will answer all your questions.
Learn more
What (not) to do 1-6 hours before bed?
Quality sleep is important for our health. During it, the body creates melatonin (the so-called sleep hormone), which controls the hormonal and biological functions of the body. It is an important antioxidant and protects the body from stress . There is also a slowing down of breathing, a decrease in temperature and blood pressure, and thus also a rest of the whole body. The brain also indulges in relaxation, which processes the stimuli it received during the day during sleep. A lack of sleep can thus lead to psychological problems (nervousness, depression, irritability, concentration disorders), but also to a higher risk of various health problems (obesity, diabetes). If you have trouble falling asleep or staying asleep, read the do's and don'ts 1-6 hours before bed. 6 hours before bed At least 6 hours before bed, stop drinking drinks with a high caffeine content , i.e. coffee, black tea and energy drinks. ☕ Attention, caffeine is also found in Coca Cola, cocoa beans (and chocolate) and some food supplements. Thanks to caffeine, the body produces adrenaline , the heart rate increases and we feel excited. This effect usually lasts 15-45 minutes after consumption, but caffeine leaves the bloodstream for 4-6 hours . 3 hours before bed No food, alcoholic beverages and cigarettes 3 hours before bedtime . Many diet tips and articles advise not to eat after 5 p.m. That's bullshit. However, go to bed with a full stomach as well. Most foods take 4 hours or less to digest (poultry, cooked meat, baked goods, vegetables, dairy products, rice, …) and sleeping during the digestion process is a bad idea. There is a risk of difficulty falling asleep and waking up during the night. Foods that take even longer to decompose should ideally be avoided at dinner (smoked fish, cheeses, mushrooms, legumes, fatty meats and sausages). As for alcohol, someone has a habit of having a drink in the evening to fall asleep, or while watching TV. It is partially true that alcohol can help you fall asleep more easily, but it also results in early awakening and a reduction in total sleep time . 🍷 And then we have cigarettes. Nicotine has a stimulating effect on the body , making it difficult to fall asleep, waking up at night and falling asleep. Therefore, ideally, do not smoke at least 3 hours before going to bed. 2 hours before bedtime Exercise, stress and anything else that raises adrenaline is on the " not to do list " 2 hours before sleep. Turn off notifications on your mobile, don't do anything for work and don't even check email. Ideally, avoid all blue light , which is mainly emitted by the monitors of mobile phones, laptops, televisions and other electronic devices. The blue light spectrum contains sunlight, the body then thinks it is daytime and reduces the production of melatonin . We don't want to sleep then. Also avoid greater physical activity or tasks that require more thinking. What can you do instead? Go for a walk with the dog, play music, read a book, do yoga or meditate. 🧘♀ 1 hour before bedtime Set up rituals that you will follow regularly before going to sleep and that will send a signal to your body that you are getting ready for bed. It helps a lot to go to bed at the same time every day . ⏰ Ventilate your bedroom ideally for at least 15 minutes, this will change the air and also lower the temperature in the room (at least most of the year). A suitable temperature for falling asleep is 19-21 °C . Conversely, do not leave the heating on at night, which dries out the air. Brush your teeth, use night creams and don't forget to visit the toilet just before going to bed. It's not nice to have your sleep interrupted after a few hours for a pee "break". Take magnesium . Magnesium Threonate has a calming effect on the brain and nervous system, reduces stress and anxiety . You can also try Mindflow Sleep , which contains not only magnesium, but also a number of other substances that help you fall asleep better, have better and deeper sleep, and support the production of melatonin.
Learn more
9 tips to stop procrastination
You know how you're supposed to do SOMETHING and suddenly you see so many other tasks that you endlessly put off that "something"? Up to the very edge of possible postponement. But then the deadline is knocking on the door, so there is no point. For example, you have to write an article about procrastination, and in the meantime you have to rent out the whole apartment, you must play with the cat and, above all, sort the t-shirts in the closet by color. So that's PROCRASTINATION. But there's no need to make a scarecrow out of her, in the following lines we'll look at her "to the teeth" and I'll tell you some tips on how to play with her. A little theory about procrastination The word procrastination comes from Latin (procrastinatus) and came into Czech from the English procrastinate. – The Addiction Clinic of the 1st Faculty of Medicine of the UK describes procrastination as follows: Procrastination ... is the morbid postponement of tasks and decisions, which is accompanied by unpleasant feelings, most often anxiety. ... We talk about procrastination when there is a disproportionately large time delay between the intention or determination to start working on a task (or finish it) and the actual start (or completion) of work. – Lingea online dictionary defines procrastination as procrastination and putting off. ATTENTION! Procrastination is not laziness, although it may appear that way at first glance. A procrastinator does not put his feet up. He will do a lot of work, just not the work he should at the time. Why do we procrastinate? Procrastination has several causes: – we find the task boring or unpleasant – we cannot set priorities and organize work – we fear successful completion because we think it will lead to a flood of more and more tasks - perfectionism - we prefer to avoid the task because we believe that we do not have sufficient abilities and the result might not be according to our (often exaggerated) expectations Tips The basis is to admit that procrastination is also your "diagnosis". It's as simple as slapping. Do you put off important, unpleasant, any tasks until later = when the deadline is burning in your ass? Then you are a procrastinator. Admit it, forgive yourself, and do something about it. Here are some tips on how to catch a tipper. Tip 1: Manage your time Track the time when you work best, are most efficient, and find it easy to complete tasks. Our brains are naturally cyclical with highs and lows. Use it to maximize your performance. Work during the peak, rest during the downturn. Tip 2: Minimize distractions Mute e-mail, social media and phone ringtones. Do not turn on TV and radio with news. Do not listen to the conversations of colleagues in the office or the hum of the fluorescent light in the ceiling. There is only you and your task. My tip: You can support concentration and productivity with 2 Mindflow Focus capsules . Tip 3: Get a kick out of the music Find a song that energizes you and play it when you want to jump on something "put off". The brain loves these triggers and after a while, once it hears the song, it kicks into “focus on the task” mode. My tip: Don't stop me now - Queen, Poppa Joe - Sweet Tip 4: Lists are great for more than just shopping Become a master planner. Don't know where to start? Do there seem to be so many tasks that you end up with decision paralysis and end up doing nothing? Write a list and gradually tick off completed tasks. Just delete the ones you don't really need to do. And write the most important one at the top with a red marker. And get into it. Brown. Tip 5: Do the worst first The knowledge that nothing worse awaits you that day is intoxicating and very motivating. Imagine to yourself what it will be like when you complete that procrastinating task. How do you feel? Great huh? Tip 6: Set a reminder Have you found a time when you are efficient and effective (see Tip 1)? Cool. Set a reminder (e.g. on your phone) at the beginning of this time that it's time not to waste time and work hard. My tip: Write a quote that inspires you as a reminder. For example: "One day is not a day of the week." -- Janet Dailey "The only way to really start is to stop talking and act instead." -- Walt Disney Tip 7: Sugar and whip An old but effective strategy. Did you complete the task on time? Appreciate yourself and reward yourself for it. Cake, good coffee, a new plant for your jungle? Enjoy the good feeling about yourself. Tip 8: Treat yourself to silence every day Most of the day we are surrounded by the "noise" of the digital world. It is overwhelming and stressful for our body and mind. Take at least 15 minutes of silence each day to reconnect with yourself. My tip: Try meditation where you only focus on your breath. Don't push yourself, it's not easy at first and you'll only need 5-7 minutes. Add one every day and above all persevere. Tip 9: The magic of 21 days Procrastination doesn't happen overnight. That's why it also takes time to defeat her. Replace procrastinating behavior patterns with new habits. Here's a recipe for creating a new habit: 1. Read tips 1-8. 2. Start using them. 3. Repeat for at least 21 days. 4. Congratulations, you've created a new habit. 5. Hang in there and enjoy feeling good about yourself.
Learn more
8 tips to avoid a hangover
Clear tips on how not to have a hangover. We have written everything concisely and clearly. Gradually in chronological order as you enjoy a relaxing evening. 1. Prepare properly Eating is the basis. This slows down the absorption of alcohol. Food rich in protein, fiber and water is ideal. This is, for example, meat, for vegetarians hummus and vegetables. 2. The drink matters! Alcoholic beverages differ in composition. They all contain water and ethanol, but the other ingredients are varied. They are called congeners and are one of the causes of hangovers. Clear alcohols (such as vodka) contain the fewest, while dark alcohols (e.g. bourbon) contain the most. You get drunk faster after drinks that contain bubbles. On the contrary, mixing different types of alcohol makes hangovers worse myth ! 3. Drink soft drinks too Intersperse the alcohol with some soft drink throughout the evening. You will thus prevent typical symptoms such as headache and dry mouth. 4. Try the Hangover product Mindflow Hangover is a unique combination of 11 natural substances such as milk thistle and Mexican prickly pear. It speeds up the metabolism of harmful substances, replenishes the necessary vitamins and minerals that the body loses during the evening. It also increases the body's antioxidant capacity, so it protects it from damage. You can read the detailed mechanism of how the Hangover product works in our article . 5. Move during the evening Movement during the evening speeds up the metabolism and to some extent speeds up the metabolism of harmful substances. Fresh air also helps with acute nausea. So at your next party, don't hesitate to dance your shoes off, you're actually doing it for your health! 6. Smoking and other substances make hangovers worse Cigarette smoke contains acetaldehyde. The same substance that ethanol is metabolized into and causes a hangover. By smoking, you increase its concentration in the body and make the hangover worse. 7. Get some sleep Get at least 7 hours of sleep. The body needs to regenerate and it does this best in sleep. Studies attribute many of the symptoms we perceive as hangover symptoms to sleep deficit. 8. Hearty breakfast the next day A sweet breakfast will help you on your feet. The body needs to replenish sugars after night. A sweet breakfast or perhaps fruit juice is best for this purpose. And don't be afraid to treat yourself to a cup of coffee. On the other hand, what to avoid with an arch? Grandma's advice - to take a "deliverer" or another shot in the morning - will only delay the hangover. In addition, your liver will definitely not thank you. Even painkillers are not the right nut for health. Do you have any tips of your own on how to avoid a hangover? 🙂 Do not hesitate to write to us, at Facebook or Instagram you can find us day or night.
Learn more