A teaching from the Old Testament says that if you give a man a fish, you feed him for the day, but if you teach a man to fish, you feed him for his lifetime. Our ability to “fish” – meaning here our ability to work and to engage our minds on a daily basis — is something for which we should all indeed be grateful.

Even though we may feel stressed or concerned about issues on the job, it can be helpful to keep in mind that above all else we should be thankful for the skills that we have. Spend some time today reminding yourself of five reasons you are thankful for your work skills. This brief exercise, which gets at the “spirit” side of our Total Brain Health philosophy, can be a great way to refocus on the ways our minds serve our purpose in leading a productive and meaningful life. This can also be a time to reflect on what new skills you’d like to work on, or where you would like your work skills to take you next.

On this last weekend of our program, here’s something to try that can help both your brain and your spirit.

Research has shown that folks who spend time volunteering do better mentally than others who do not. Helping others gives us an opportunity to stay intellectually engaged. Volunteering can also provide a chance to be more active and spend more time with others, both of which in and of themselves have been linked to staying sharper.

Spend some time today finding a way to volunteer your time. Seek out ways to help at a local shelter or food pantry, learn how you can train to volunteer as a mentor to kids in need, or simply ask what you can do to assist at your house of worship. Over this week, plan the time you will spend helping others, whether it be for a few hours or a regular commitment.

Helping others is definitely something that is not only good for you or your brain, but good for everyone around.

Spending all day at your desk or on the phone can really take a toll on your body and your mind. Taking small breaks to move, even in small ways, can help mix up the routine and give us a mental change of scenery.

Take a few minutes several times over the course of today to get up from your desk and stretch. Try standing up and spreading your feet comfortably, to give yourself a firm base. Next, spread your arms wide at shoulder’s height. Then imagine a sense of pulling out towards your hands and feet to give yourself a nice stretch. You can also try countering that hunched over position we can find ourselves in at our desks by doing a gentle, slight backbend from your waist, or bending forward from the waist while seated in your chair and letting your arms and head dangle for a few moments (just be careful to protect your neck as you sit back up).

Want some more resources to help you learn some good stretches you can do at work? Check out these 12 tips from Web MD.

Did you know that it is naturally easier for us to learn several shorter lists than one long one?  This is one of the reasons several long number patterns, such as phone numbers, are broken into shorter groupings, making it easier to learn and recall them.

We can apply this learning phenomenon in a strategic way to make it easier for us to learn and remember things such as numbers, passwords, or other information.  This memory method, known as Chunking, is a great technique for the workplace, where we often have to memorize short codes or other sequences.

Take some time today to try this simple strategy that takes advantage of our innate learning patterns:  Break that long list into several shorter lists, then practice memorizing those shorter lists. Keep in mind that practice makes perfect, so try Chunking over the next few days to hone your skill for this great memory strategy.

Want to learn more about Chunking and other memory strategies for the workplace? Need some practice exercises to try? Check out Total Memory Workout: 8 Easy Steps to Maximum Memory Fitness.

One of the best things you can do to keep sharp everyday at the office as well as reduce your risk for memory loss is to keep physically active. Studies support the benefits of regular exercise across the brain health board. In fact, of all the lifestyle changes we suggest for boosting brain health, physical activity is probably the most substantially supported and best understood.

One of the questions I am asked most often is what kinds of physical activities boost brain power. While most of the research has focused on the benefits of aerobic activity, there are a small but interesting number of studies looking at things such as strength training that has also shown benefit. Such exercises help us build endurance as well, which can in turn lead to longer and more beneficial aerobic workouts. Other complex activities, such as juggling or ballroom dancing (or even Dance Dance Revolution!) have been associated with better memory performance. In addition, I am a big fan of activities such as yoga, Pilates and Tai Chi, which can boost daily performance in a completely different way by retraining us to sustain focus and concentration and reduce stress.

Today’s tip asks you to mix up your exercise routine. Too often we can fall into an exercise rut, and by doing so lose out on ways we can keep both our bodies and our minds more challenged.  Chances are you have a favorite exercise you turn to regularly, be it walking, running, tennis or swimming. Take a few minutes to think about trying something out of your regular exercise routine that will force you to cross-train. Best bets include attention building activities such as yoga, or something that makes you think and move at the same time (and perhaps even socialize), such as a fast paced dance oriented class (try Zumba!).

Want a solid strategy for keeping your exercise routine brain healthy? Check out Dr. Green’s book (with the editors of Prevention Magazine) Brainpower Game Plan, a 30 day detailed program of diet, exercise and brain training.

Happy mixing!

Feeling stressed at work today? Or every day? Often the pressure we feel at work can quickly lead to distress and a constant state of feeling overwhelmed. This kind of chronic stress can affect our daily intellectual performance, making it harder for us to stay sharp and function effectively. There is even evidence in the research to suggest that dealing with these levels of stress over our lifetime may increase our risk for serious memory loss.

While stress may be part of your job, there are steps you can take to balance that pressure and keep yourself on an even keel. Today I want you to try a simple yoga breathing exercise, called Lion’s Breath, that can help you de-stress in just moments.

For this exercise, I’d like you to sit comfortably in your chair, with both feet on the floor and your hands resting comfortably in your lap or on your thighs. Start by taking a deep breath, breathing deep into your belly. Then as you exhale, stick out your tongue and exhale with a bit of force, feeling and hearing the air move out against the back of your throat. You may even make a bit of a sound as you force the air out along your throat, saying “ha” (assuming you have some privacy to do so).  Repeat these steps for a few breaths. When you are done, notice how you feel. Chances are that you will feel more alert, back in focus and even more relaxed.