Self-Motivation
David Goggins
Former Navy Seal
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Bryan Cranston
Actor
Critical Thinking
Liv Boeree
International Poker Champion
Emotional Intelligence
Amaryllis Fox
Former CIA Clandestine Operative
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Chris Hadfield
Retired Canadian Astronaut & Author
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Living with ADHD: how I learned to make distraction work for me
Could better teaching practices make paying attention easier for everyone?
11 June, 2020
Photo by Daniel Chekalov on Unsplash
Even today, 20 years after my childhood diagnosis of attention deficit hyperactivity disorder (ADHD), I am still keenly aware of how my attention wavers, lapses or holds differently from that of most people.
<p>I'm prone to experiencing 'blank' patches in conversation, when I suddenly realise I have no recollection of the past 30 or so seconds of what's been said, as if someone has skipped forward through the video feed of my life (occasionally, I resort to 'masking', or feigning comprehension – which is embarrassing). When watching television, I struggle not to move, often rising to pace and fidget, and I dread being the 'owner' of complicated documents and spreadsheets, as I'm very likely to miss some crucial detail.</p><p>This year, I twice missed a doctor's appointment because the surgery would send reminders only by paper mail. My reliance on to-do lists and prompts is unceasing, vigilant – else even the most essential tasks might be entirely forgotten. Occasionally I 'hyperfocus': the incessant flicker and hum of everyday life recedes as I lose track of time, pouring myself steadily into one topic, reading hundreds of pages or writing thousands of words.</p><p>I used to see all this primarily as a deficit but, having built a career that helped me better understand what I struggled with and which put those selfsame 'deficits' to good purpose, I no longer view things that way. Instead, these days I see my own distracted nature as a source of keen awareness for the fragility of <em>all</em> attention.</p>
<p>I work in instructional design, which is the practice of developing engaging and effective educational products and experiences to help others learn. In creating interactive classes and workshops, my aim is to cultivate the learners' attention and focus, but one of the first things I learned was that this is incredibly difficult, for everyone – neurotypical or otherwise. In fact, there are common rules of thumb that reflect how universally short attention spans really are: one is that even <a href="https://www.physiology.org/doi/full/10.1152/advan.00109.2016" target="_blank">10 minutes</a> of lecturing is too long for some people to follow (think of the number of times that you've caught yourself, or someone near you, wilting during a long meeting, presentation or conference paper). The trick is to intersperse lectures with exercises and discussions. Moreover, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5589190/" target="_blank">research</a> increasingly suggests that people are more likely to take in new ideas and information when it relates to something they already care about. All of this is <a href="https://www.semanticscholar.org/paper/Pedagogy-framework-design-in-social-networked-based-Sajadi-Khan/71cfc4021a945b2cee7a0ae95eada236615624d3" target="_blank">magnified</a> for people diagnosed with ADHD, who lack focus, unless there's a strong and clear connection to their immediate concerns, but who can nonetheless focus profoundly when this element of deep interest is present.</p><p>Working in instructional design has convinced me that our education system is poorly suited to nearly everyone, not just those diagnosed with ADHD. Most curricula lack a preliminary phase of collectively exploring students' existing interests, before introducing them to material in a way that will be relevant to what they already care about. Most classes, especially in secondary school and higher education, still rely on lectures of (far) more than five minutes straight. In contrast, notice how social media, video games and so many other aspects of our lives accommodate and exploit our fleeting attention spans, customising their design and content to fit our interests and grab hold of our attention. Many parents of children with ADHD despair over their children's greater interest in video games than mathematics, but perhaps they should be concerned with why the maths problems and classes cannot more commonly be made just as engaging as the games.</p><p>Some games and even a few special classrooms are indeed like this: GCSE coursework for maths in the UK has taken the lead on this, with gamified online homework. But why, in an age where we know that learning can be made nearly addictive, is this type of format not one of the standard ways we engage young (and older) minds? Redesigning curricula is a relatively inexpensive educational intervention, compared with revamping technology or adding classroom instructors.</p>
<p>Until this happens, the distracted can always practise 'learning to learn', as my psychologists used to call it. For me, this began in the 1990s with colour-coded folders and a planner, and has since grown into a sprawling Google calendar. Meticulously, I track each hour of my working life (and many personal hours, too). Obsessively, I declutter to avoid visual distraction. I return to my to-do lists over and over during the day.</p><p>I have also learned to make space for distraction – which can, after all, also mean being alive to one's surroundings, curious about new possibilities, and multifaceted in one's interests. Getting distracted (even taking note of which interesting distractions to return to later) has helped me think about learning differently: not all learning requires sustained focus, some forms of creative and conceptual thinking <a href="https://aeon.co/ideas/let-the-soul-dangle-how-mind-wandering-spurs-creativity" target="_blank">benefit</a> from repeatedly returning to a topic so as to view it differently each time.</p><p>Therefore, in learning, as in life, it might be wise not merely to redirect the attention of those with ADHD but also to help them reflect on what draws their interest and why, using, for <a href="https://www.tandfonline.com/doi/abs/10.1080/03004430.2015.1032956?journalCode=gecd20" target="_blank">example</a>, the age-old business of play – only with a reflective stage where children might come to recognise and learn from their own thought patterns, and develop the skill of 'metacognition', or thinking about their own thinking. This reflexive process is a core part of managing our attention, and of learning about the world and oneself, especially in an age that offers constant distractions.</p><p>I am keenly aware that I managed my ADHD in large part due to enormous privileges: financial resources, an excellent US public school system, and deeply motivated and switched-on parents. Few people with ADHD have these privileges, and many who are diagnosed end up on <a href="https://www.cdc.gov/ncbddd/adhd/data.html" target="_blank">drugs</a> that, when taken in childhood, can stunt physical <a href="https://www.medscape.com/viewarticle/877438" target="_blank">growth</a>, and which can be addictive, sometimes without longterm benefits. While it might be best for some to take medication for ADHD, it is troubling that so many get little else in the way of <a href="https://www.sciencedaily.com/releases/2019/03/190305153639.htm" target="_blank">help</a> and intervention, generally because medication is cheaper and more accessible than other educational support.</p><p>We can certainly continue to study and debate whether ADHD is biologically rooted, the product of our attention-fractured society, or more likely a complex result of interdependent social and biological factors. Yet so many debates on this topic remain stuck on the ills of the internet or the merits of medication, instead of redirecting our focus to the wider issues around attention and learning that concern us all. Better forms of pedagogy, reflective practice and communication will not resolve every problem related to human attention, but they could help everyone learn much better – not just those of us with this particular diagnosis.<img src="https://metrics.aeon.co/count/d8879eda-1d05-4ace-bbd2-b1761cd1fad8.gif" alt="Aeon counter – do not remove"></p><p>Sarah Stein Lubrano</p><p>This article was originally published at <a href="https://aeon.co/?utm_campaign=republished-article" target="_blank">Aeon</a> and has been republished under Creative Commons. Read the <a href="https://aeon.co/ideas/living-with-adhd-how-i-learned-to-make-distraction-work-for-me" target="_blank">original article</a>.</p>
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Sexual activity linked to higher cognitive function in older age
A joint study by two England universities explores the link between sex and cognitive function with some surprising differences in male and female outcomes in old age.
02 June, 2020
Image by Lightspring on Shutterstock
- A joint study by the universities of Coventry and Oxford in England has linked sexual activity with higher cognitive abilities in older age.
- The results of this study suggest there are significant associations between sexual activity and number sequencing/word recall in men. In women, however, there was a significant association between sexual activity in word recall alone - number sequencing was not impacted.
- The differences in testosterone (the male sex hormone) and oxytocin (a predominantly female hormone) may factor into why the male cognitive level changes much more during sexual activity in older age.
<p>Countless studies have been done on the health benefits of sex - from an orgasm giving you <a href="https://www.healthline.com/health/beauty-skin-care/orgasm-benefits" target="_blank">clearer skin</a> and <a href="https://bigthink.com/sex-relationships/health-benefits-of-masturbation" target="_self">a boosted immune system</a>, to the physical activity keeping your <a href="https://www.helloheart.com/blog/fun-ways-to-lower-blood-pressure#:~:text=Oxytocin%2C%20a%20hormone%20associated%20with,BP%20will%20be%20improved%20too." target="_blank">blood pressure at a healthy level</a>. A lowered risk of heart disease, the ability to block pain, a lowered risk of prostate cancer, less stress which leads to improved sleeping patterns...all of these are <a href="https://sofiagray.com/the-incredible-health-benefits-of-orgasms/" target="_blank">proven benefits</a> of sexual activity. </p><p>The health benefits of sex have been studied again and again, and yet, there are still new things we're learning about the benefits on the human body and brain.</p><ul class="ee-ul"></ul>
Study links sexual activity to higher cognitive function in old age
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzM2NTkxOC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1NTY3Nzk3M30.IsAFwfT6eY3zB7MhnRBj_Kdf4OPVW3wZmL0VX7CW3Xk/img.jpg?width=980" id="9e3a9" class="rm-shortcode" data-rm-shortcode-id="fd1267b47b651effb578ccfb29aada64" data-rm-shortcode-name="rebelmouse-image" alt="concept of elderly brain cognitive function healthy brain" />The results of this study suggest there are significant associations between sexual activity and number sequencing/word recall in men and a significant association between sexual activity in word recall in women.
Image by Jirsak on Shutterstock
<p>Cognitive function has been associated with various physical, psychological, and emotional patterns in older adults - from <a href="https://content.iospress.com/articles/journal-of-alzheimers-disease/jad110377" target="_blank">lifestyle</a> to <a href="https://academic.oup.com/ageing/article-abstract/37/6/685/40745" target="_blank">quality of life</a>, loneliness, and <a href="https://n.neurology.org/content/59/3/364.short" target="_blank">mood changes</a> as well as <a href="https://link.springer.com/article/10.1186/1471-2458-14-510" target="_blank">physical activity</a> levels.</p><p><a href="https://academic.oup.com/ageing/article/45/2/313/2195326" target="_blank">A 2016 joint study</a> by the universities of Coventry and Oxford in England has linked sexual activity with higher/better cognitive abilities in older age.</p><p>This longitudinal study used a newly available wave of data from the English Longitudinal Study of Ageing to explore the connections between sexual activity in the older population (50+) with cognitive function. </p><p>The study consisted of 6,833 participants between the ages of 50-89 years old. </p><p><strong>Two different cognitive function tests were analyzed: </strong></p><ul><li>Number sequencing, which broadly relates to the brain's executive functions.</li><li>Word recall, which relates to the brain's memory functions.</li></ul><p>The results of these tests were then adjusted to account for each person's gender, age, education level, wealth, physical activity, and mental health. The reason for this is that the researchers noticed there are often biases in other studies that examine the links between sexual activity and overall health.</p><p>For example, in this scenario, without taking those things into account, healthy older Italian men with a continued interest in sex would score higher on these tests. Women, who are more likely to become widowed and lose their sexual partner, would score lower. </p><p><strong>The results...</strong></p><p>While studying the impact of sexual activity on overall health, there are not many studies that focus on the link between sexual activity and cognitive function, and no other study that focuses on sexual activity and cognitive function in older adults. </p><p>The results of this one-of-a-kind study suggest there are significant associations between sexual activity and number sequencing/word recall in men. In women, however, there was a significant association between sexual activity in word recall alone - number sequencing was not impacted. </p><p>You can see the breakdown of this information <a href="https://academic.oup.com/view-large/35418872" target="_blank">here</a>. </p>Why were the results for males and females so different?
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzM2NTkyMC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYxODA1OTMwMX0.HkKUez-IPp81XFBYgiaXsb1uKlZieq1ePU95wm4roKI/img.jpg?width=980" id="691df" class="rm-shortcode" data-rm-shortcode-id="42ae93bafe6d56bbc095ad17d4d9f06a" data-rm-shortcode-name="rebelmouse-image" alt="old women drawing concept of cognitive ability in older women" />One of the highlights of this study was exploring the differences sexual activity has in cognitive function in older males and older females.
Photo by Gligatron on Shutterstock
<p>Exploring the differences when it comes to the improved cognitive ability between the older males and the older females in this study was one of the highlights of the research.</p><p><strong>Testosterone versus oxytocin</strong></p><p>Testosterone, which is the male sex hormone, reacts very differently to the brain than oxytocin, which is released in females during sexual activity. </p><p><a href="https://www.healthline.com/health/benefits-testosterone" target="_blank">Testosterone</a> plays a key role in many different areas such as muscle mass, facial and pubic hair development, and mood changes. It also impacts your sex drive and your verbal memory and thinking ability. </p><p>Testosterone belongs to a class of male hormones, and although the ovaries of a woman do produce <a href="https://www.webmd.com/women/guide/normal-testosterone-and-estrogen-levels-in-women#1" target="_blank">minimal amounts of testosterone</a>, it's not enough to compare the impacts on the male and female bodies.</p><p><a href="https://www.healthline.com/health/love-hormone#biologicalsex-and-oxytocin" target="_blank">Oxytocin</a>, on the other hand, is produced in the male and female bodies <a href="https://pubmed.ncbi.nlm.nih.gov/9361803/" target="_blank">quite similarly</a>, but ultimately the hormone reacts differently in the female body, triggering the portion of the brain responsible for emotion, motivation, and reward. </p><p>These differences in testosterone and oxytocin may factor into why the male cognitive level changes much more during sexual activity in older age. </p><p><strong>Women's ability for memory recall remains a mystery…</strong></p><p>Another study, this time <a href="https://pubmed.ncbi.nlm.nih.gov/9421566/" target="_blank">back in 1997</a>, looked at the relationship between gender and episodic memory. The results of this study proved that women have a higher level of performance on episodic memory tasks (for example, <a href="https://pubmed.ncbi.nlm.nih.gov/10101879/" target="_blank">recalling childhood memories</a>) than men. The reason for this was not further explored in this study and has remained something of a mystery, even now. </p><p><strong>The female brain deteriorates during menopause.</strong></p><p>Women very commonly struggle with memory-related problems during and post-menopause. This could be the reason why the original study proved older men had a higher cognitive ability in number sequencing than older women. </p><p>Along with menopause-related cognitive decline, women are also at a <a href="https://www.sciencedaily.com/releases/2016/11/161109112447.htm" target="_blank">higher risk for memory impairment</a> and dementia compared to men. </p><p>Lead researcher of the original 2016 study, Dr. Hayley Wright, from Coventry University, explains:</p><p><em>"Every time we do another piece of research we are getting a little bit closer to understanding why this association exists at all, what the underlying mechanisms are and whether there is a 'cause and effect' relationship between sexual activity and cognitive function in older people." </em></p>
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New study connects cardiovascular exercise with improved memory
Researchers at UT Southwestern noted a 47 percent increase in blood flow to regions associated with memory.
29 May, 2020
Photo: Johannes Eisele/AFP via Getty Images
- Researchers at UT Southwestern observed a stark improvement in memory after cardiovascular exercise.
- The year-long study included 30 seniors who all had some form of memory impairment.
- The group of seniors that only stretched for a year did not fair as well in memory tests.
<p>When sheltering at home began in Los Angeles, a crew of ambitious Angelenos didn't let gym closures stop their workouts. <a href="https://www.instagram.com/explore/tags/100miles30days/" target="_blank">#100miles30days</a> spread to over 400 participants around the world. It didn't matter how you split up the distance; you just had to walk or run 100 miles in April. While a lot of fitness culture hashtags rely on gimmickry, this challenge was social media at its best.</p><p>Exercise is always important, especially during a time when isolation negatively impacts mental health. Initiatives like the above keep individuals motivated while the term "community" temporarily loses meaning. A workout partner or group fitness class holds you accountable. Some people need responsibility to keep moving, even if one as simple as a hashtag.</p><p>Whether you work out in a group or by yourself, movement is necessary. Reams of research detail the importance of regular exercise. Besides physical health, staying fit leads to good mental health. A <a href="https://content.iospress.com/articles/journal-of-alzheimers-disease/jad190977" target="_blank">year-long study</a> at UT Southwestern again confirms this fact. </p><p>Published in <em>The Journal of Alzheimer's Disease</em>, 30 volunteers (median age: 66) either ran or stretched for 25-30 minutes three times a week. Each participant had no recent experience with exercise. Every volunteer showed some sign of memory impairment, which was a requirement, as this was a study on memory. </p><p>The stretch group performed a series of flexibility and balance exercises designed to keep their heart rate stable while strengthening their upper and lower bodies. The cardiovascular group completed a number of heart-raising exercises. After a year of continuous exercise, researchers measured cerebral blood flow in each participant. </p><p>The aerobic group showed increased blood flow to two regions key to memory retention: the anterior cingulate cortex (responsible for attention allocation, reward anticipation, impulse control, and more) and the prefrontal cortex (decision making, personality, planning complex behavior, and more). While the stretching group experienced minimal improvement in memory tests over the course of the year, the aerobic group saw a 47 percent jump in test scores. </p>
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzMzOTk0My9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyNTAyMDY2Nn0.wGVMFNBElNLZvZSUB7eJDEUkaqRZyjMhQ74T4QpTe3c/img.jpg?width=1245&coordinates=0%2C58%2C0%2C67&height=700" id="bfc8a" class="rm-shortcode" data-rm-shortcode-id="59e1a9be882ec087edbcf492faf7c03e" data-rm-shortcode-name="rebelmouse-image" />
Lithuania's Austra Reinberga (C) runs next to New Zealand's Marcia Petley (L) and Columbia's Maria Pastora Londono (R) during the women's 100m final for athletes between 85 and 89 years old, during the World Masters Athletics Championships on August 7, 2015 in Lyon, southeastern France.
Photo: Philippe Desmazes/AFP via Getty Images
<p>As lead author of the study, Binu Thomas, a postdoctoral research fellow in the Center for BrainHealth at UT Southwestern Medical Center, <a href="https://newatlas.com/health-wellbeing/aerobic-exercise-alzheimers-brain-blood-flow-dementia/" target="_blank">says</a>, aerobic exercise works in your favor at any age. Noting the study was only a small group, he continues,</p><p style="margin-left: 20px;">"Cerebral blood flow is a part of the puzzle, and we need to continue piecing it together. But we've seen enough data to know that starting a fitness program can have lifelong benefits for our brains as well as our hearts."</p><p>This study follows a wealth of data detailing the impact of exercise on cognition. A <a href="https://bigthink.com/surprising-science/exercise-mental-health" target="_self">University of Vermont study</a> suggests mental health patients consider exercise before starting prescription medication, going so far as to recommend medical centers build gyms in a new therapeutic model. </p><p>A prior <a href="https://bigthink.com/21st-century-spirituality/study-confirms-lifting-weights-reduces-depression" target="_self">review of 33 studies</a> advocated weightlifting as an important protocol for curbing depression. Another <a href="https://bigthink.com/21st-century-spirituality/exercise-shown-to-alleviate-symptoms-of-depression-and-anxiety-disorder" target="_self">study</a> based in Amsterdam called exercise an ideal intervention for treating anxiety disorders and depression. Oxford and Yale researchers <a href="https://bigthink.com/surprising-science/fitness-depression" target="_self">discovered the same</a>.</p><p>In 2013, the RAND Corporation <a href="https://bigthink.com/21st-century-spirituality/does-lack-of-exercise-lead-to-dementia" target="_self">estimated</a> that diseases of dementia cost America between $157 billion to $215 billion annually. Previous research specifically cites cardiovascular exercise as key for fighting dementia, including this <a href="https://www.pnas.org/content/108/7/3017?sid=68cb95f7-9654-4717-a9c5-14a0d7338c70" target="_blank">2010 study</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5538117/" target="_blank">this study</a> from 2017. In 2013, epidemiologist Bryan James <a href="https://www.npr.org/sections/health-shots/2013/04/15/176920391/how-exercise-and-other-activities-beat-back-dementia" target="_blank">told NPR</a> that aging does not have to result in memory loss. </p><p style="margin-left: 20px;">"It's simply not pre-destined for all human beings. Lots of people live into their 90s and even 100s with no symptoms of dementia."</p><p>While Thomas speculates that a drug could target blood flow in the regions cited in his study, perhaps we should consider what's kept us healthy for hundreds of thousands of years: regular movement. Your body is in the shape you train for, so best to train it well. Your brain will thank you. </p><p>----</p><p><em>Stay in touch with Derek on <a href="http://www.twitter.com/derekberes" target="_blank">Twitter</a>, <a href="https://www.facebook.com/DerekBeresdotcom" target="_blank">Facebook</a> and <a href="https://derekberes.substack.com/" target="_blank">Substack</a>. His next book is</em> "<em>Hero's Dose: The Case For Psychedelics in Ritual and Therapy."</em></p>
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The media is messing with us. At least, our memories.
The distracting nature of modern media is having a terrible effect on what we learn.
15 May, 2020
Photo by Greg Baker / AFP
- Modern media isn't necessarily harming our memory systems though it is impacting what we remember.
- We used to retain reams of valuable information; now we're more likely to memorize URLs and passwords.
- The process of deep learning is being sacrificed to our addiction to novelty.
<p>You'll likely have to be Gen X (or older) to understand this question: do you remember your childhood phone number? Educational neuroscientist Jared Cooney Horvath asks this very question in his <a href="https://www.the-scientist.com/critic-at-large/is-modern-media-destroying-our-memories--67483" target="_blank">recent article</a> on memory. As my eyes ran over that opening sentence, ten digits immediately sprang to mind even though I left home in 1993.</p><p>Certain memories are so engrained we'll likely never forget them. Yet some information seems to stand the test of time. Seniors suffering from dementia can sometimes <a href="https://www.npr.org/2019/12/22/790553867/how-music-therapy-could-help-people-with-dementia" target="_blank">instantaneously recall songs</a> from their childhood. Repeated listening somehow circumvents amyloid plaque buildup in their aging brains.</p><p>We learn through novel experiences, such as the hot stove we had no business touching. Trauma imprints quickly. For the most part, memories form thanks to the strengthening of preexisting synapses, as <a href="https://link.springer.com/chapter/10.1007/978-3-642-70911-1_15" target="_blank">pointed out</a> by Canadian psychologist Donald Hebb in 1949. The neurotransmitter glutamate becomes an epoxy across synapses. The more we strengthen that connection through repeated exposure, the stronger the memory.</p><p>The process of long-term potentiation (LTP) was introduced by Norwegian physiologist Terje Lømo in 1966. Receptor activation excites synapses. Glutamate screams across channels to ensure you remember. Fascinatingly, LTP is not a one-off. It's a process. Copies of your memories are reproduced over and over and over. That's why Grandma recalls yelling when the Beatles came on the radio even as she forgets your name. Music binds to the deepest part of self. </p>
How Memory Works
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="83ef6409824d1c0e35e9b52a5af58304"><iframe type="lazy-iframe" data-runner-src="https://www.youtube.com/embed/kwo2WxM87-g?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p>Those are the neurological mechanics, in which repetition is the key to forming lasting memories. Before the advent of the internet, remembering played a much more prevalent role in our lives. </p><p>For millennia, humans held the stories of their tribe in their minds. Oral storytellers memorized hundreds of thousands of lines of verse, such as the <em>Mahābhārata</em>. As writing became more widespread and more people learned how to read, we had to remember less. Imams recite the Quran; most Muslims turn the pages. They don't need to memorize what's in their pocket.</p><p>Remembering takes time. As Horvath points out, we memorize better in short bursts. Sleeping between bouts of studying helps commit information to memory. In a data-drenched society that <a href="https://bigthink.com/surprising-science/insomnia-brain-health" target="_blank">barely sleeps</a>, how much we actually remember is a contentious issue. </p><p>Part of the problem is the exploitation of attentional capacities. Coining the term "deep work," computer science professor Cal Newport <a href="https://www.calnewport.com/books/deep-work/" target="_blank">writes</a> that switching from task to task trains your mind to "never tolerate an absence of novelty." A day of Web surfing is never as rewarding as accomplishing a pre-made list of tasks. You'll always feel drained and scattered mindlessly clicking around. How much information you retain while surfing is negligible. </p><p>As with ancient Indians memorizing <em>shloka</em> through recitation and repetition, the writer Nicholas Carr <a href="http://www.nicholascarr.com/?page_id=18" target="_blank">points to</a> the discovery of the generation effect by cognitive psychologists in the 1970s. "People remember words much better when they actively recall them—when they <em>generate</em> them—than when they read them from a page." Retaining information is akin to physical exertion. Your muscles only get stronger when you use them. </p><p>How often do we stop and think deeply about a question before turning to Google? Convenience has a price. Horvath doesn't strike an apocalyptic tone, though he does point out we're more likely to memorize usernames and URLs than epic literature. Or any literature at all. </p><img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzI4MTAzNy9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYwNzIzNTA0NH0.dpXBfPURKuyrYPXcKxnrjS4fOcWAZqM3sCcE3H43-vY/img.jpg?width=1245&coordinates=0%2C321%2C0%2C194&height=700" id="42007" class="rm-shortcode" data-rm-shortcode-id="5ec8e1517a8d7e6a44ac130455199898" data-rm-shortcode-name="rebelmouse-image" /><p>Engagement is currency in the attention economy. How many times have you repeated a headline without having actually read the article? Unless you grapple with the ideas presented after clicking, you're unlikely to retain the story. You missed an opportunity for contemplating nuance. At times, the gist is enough, but the gist can't be enough for everything.</p><p>Horvath concludes that our memory systems are still intact. The content of what we remember is troubling. Empty calories are not benign. Sugar has a real impact on our bodies. The same holds true with information. Horvath finishes with two questions: </p><p style="margin-left: 20px;">"Do we like how we are currently using our memory? Do we like how this may be altering our learning, our discourse, our evolution?" </p><p>This inability to wrestle with complex topics is fueling a <a href="https://www.theatlantic.com/shadowland/" target="_blank">rise in conspiracy thinking</a>. As <em>Nature</em> recently <a href="https://www.nature.com/articles/s41586-020-2281-1" target="_blank">pointed out</a>, coordinated efforts by anti-vaccination activists exploit fears during this pandemic, exploiting a pre-existing mistrust of media and government. While there are real issues to consider, the rate of conflation around topics such as science and public health is troubling. As the <em>NY Times</em> <a href="https://www.nytimes.com/2020/05/13/technology/coronavirus-vaccine-disinformation.html" target="_blank">notes</a>, this could have dire consequences if a vaccine for the novel coronavirus emerges. </p><p>Where we place our attention define what we learn. If, as Horvath suggests, the only information we retain are passwords, we must question how effective even having a memory is. In some ways, that's a more frightening prospect than losing it altogether. </p><p>--</p><p><em>Stay in touch with Derek on <a href="http://www.twitter.com/derekberes" target="_blank">Twitter</a> and <a href="https://www.facebook.com/DerekBeresdotcom" target="_blank">Facebook</a>. His next book is</em> "Hero's Dose: The Case For Psychedelics in Ritual and Therapy."</p>
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It really is more difficult to learn a new language when you're older. Here's why...
It may be easiest when you're young, but the proven benefits of learning a new language at any age cannot be ignored.
12 May, 2020
Photo by Leonardo Toshiro Okubo on Unsplash
- We have two main memory systems that influence learning: declarative memory, which consists of facts that can be consciously recalled, and procedural memory, which consists of different "procedures" we learn that are more instinctual to recall.
- Young children are able to access their procedural memory systems without the distraction of a declarative memory system. That means they can pick up grammar and language faster.
- There are many ways you can make it easier to learn a second or third language as an adult, and there are many benefits to doing so.
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Declarative memory versus procedural memory
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzI3MjAxMy9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYxOTA0NTUyM30.BVSxs2ZJKbi7uI-TICDCuVghQoIjQtcKIWeohOV8lYE/img.jpg?width=1245&coordinates=0%2C52%2C0%2C52&height=700" id="71a03" class="rm-shortcode" data-rm-shortcode-id="81df1517b4d5f8435e28701c24db73e5" data-rm-shortcode-name="rebelmouse-image" alt="a child and a woman sitting on a bench reading concept of learning" />Why is it seemingly easier for children to learn languages?
Image by bokan on Shutterstock
<p><strong>We have two main memory systems that influence how we learn things:</strong></p><ol><li>Declarative memory system</li><li>Procedural memory system </li></ol><p><strong><a href="https://www.livescience.com/43153-declarative-memory.html" target="_blank">Declarative memory</a></strong>, also referred to as explicit memory, consists of facts and events that can be consciously recalled. Declarative memory is made of episodic memories and semantic memories. </p><p>For example: The name of your favorite pet from childhood or the name of a teacher who was kind to you are episodic memories. They are based on specific events (or episodes) in your life that are a part of your own unique history. </p><p>Semantic memories come from the distinct ability to recall certain facts and concepts that are often referred to as common knowledge, for example, understanding the difference between a cat and dog or being able to recall how to use a telephone. </p><p><a href="https://www.livescience.com/43595-procedural-memory.html" target="_blank"><strong>Procedural memory</strong></a> is a part of our long-term memory and is responsible for how we learn to do things (motor skills). Procedural memory is about how we perform different "procedures," as the name suggests. </p><p>Examples of this could be how to ride a bike, climbing stairs, or how to play an instrument. </p><p>The difference between the two is, for example, that procedural memory will allow you to ride a bike with little effort even if you haven't done so in years, while declarative memory will allow you to find the route from the corner store back to your home. </p><p><strong>Declarative memory takes longer to form, making it easier to access unchallenged procedural memory as young children. </strong></p><p>We use procedural memory (which develops early in life) to learn complex things such as grammar or language. Declarative memory, on the other hand, is a system that builds over a number of years and takes a longer time to develop. </p><p>Young children are able to access their procedural memory systems without the distraction of a declarative memory system, which makes learning a language a faster process. </p>How can I make it easier to learn a second language as an adult?
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzI3MjAwNi9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzNjI5MjM1OH0._y9yAsdlIpKZlm1XhVeaez4O7D84TWfDhP6t0E7U_qE/img.jpg?width=1245&coordinates=304%2C0%2C0%2C0&height=700" id="3f2db" class="rm-shortcode" data-rm-shortcode-id="03262df9c88a33b75a4d7fe57d96ed13" data-rm-shortcode-name="rebelmouse-image" alt="pink note on blue background concept of using color coded notes during study" />Using color coded notes during your study can improve your learning.
Photo by Nicole Lienemann on Shutterstock
<p><strong>You may actually be trying too hard.</strong></p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0101806" target="_blank">According to a 2014 study</a>, adults who struggle to learn new languages may be trying too hard. The research proved that concentrating and trying to learn helped adults master basic vocabulary in a foreign language, but in the end it hindered their ability to learn the grammar of the new language. </p><p>"Still, this does not mean aspiring bilinguals should necessarily scale back how much effort they put into learning," researchers on the project <a href="https://www.livescience.com/46938-why-adults-struggle-with-new-languages.html" target="_blank">explained</a>. </p><p>While more research needs to be done into easier and more effective ways for adults to learn languages, one of the things you can do to improve how much you're learning might be to add a relaxing activity to your educational sessions. </p><p><strong>Studies show coloring or drawing can lead to more intense focus and relaxation, which can make learning a second language much easier.</strong> </p><p>Allowing your brain to participate in a low-stress activity such as coloring while you listen to a language lesson online may make it easier to retain knowledge about the language. Coloring has been shown to calm the amygdala, which is the part of the brain that is related to fear/stress response. It also has been shown to stimulate the part of the brain that is responsible for creativity and logic. </p><p>Color therapy has shown benefits for helping those who struggle with anxiety. Introducing this activity into your learning process can help you retain more information, according to practical strategy and leadership expert <a href="https://neenjames.com/3-ways-to-increase-focus-with-adult-coloring/" target="_blank">Neen James</a>.</p><p><strong>Allow your mind to wander and come back to task—don't force it.</strong></p><p>According to <a href="https://www.livescience.com/12824-distract-interruptions-boost-performance-concentration.html" target="_blank">LiveScience</a>, attempting a task over and over again can quite literally be mind-numbing and very counterproductive. Instead, you may find it more helpful to take breaks or distract yourself to pay attention to something else. </p><p>The article suggests that brief interruptions can actually keep you functioning at higher levels. </p><p><strong>Organizing your notes (and your studies) with colors can help you retain more information. </strong></p><p>The benefits of organizing your work cannot be overstated when it comes to productivity and learning. According to <a href="https://www.sciencedirect.com/science/article/pii/S0747563205000105?via%3Dihub" target="_blank">this 2006 study</a> published in Computers in Human Behavior, color-coding your notes helps you process new information easier as you're learning it. </p><p>According to <a href="https://kuscholarworks.ku.edu/handle/1808/10026" target="_blank">this 2009 paper</a>, color coding new words from a language you don't understand can help you learn those words easier and faster. As an added resource, Effectiviology has some really helpful information on how to best <a href="https://effectiviology.com/color-coding-techniques-vocabulary-learning/" target="_blank">color-code your learning</a>. </p><p><strong>Learning a new language at any age is good for you—keep trying!</strong></p><p>According to a <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/ana.24158" target="_blank">more recent study</a> led by Edinburgh's School of Philosophy, Psychology and Language Sciences lecturer Dr. Thomas Bak, learning a language at any age is beneficial. The research from this study suggests that bilingualism improves later-life cognition and can delay the onset of dementia in some cases.</p>
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