Strengthening the Prefrontal Cortex

Introduction

• Presenter: Dr. Sidhart Warrior, Neurologist
• Topic: Improve brain capabilities through neuroplasticity
• Focus: Prefrontal cortex (PFC)

Key Responsibilities of the Prefrontal Cortex

1. Goal-Directed Behavior

   • Area: Frontopolar area
   • Function: Planning and predicting future actions
   • Technique: Add a timer to to-do lists to predict time required

2. Pattern Recognition

   • Function: Analyze and understand situations
   • Technique: Play jigsaw puzzles, Rubik's Cube, Sudoku, and crossword puzzles
   • Benefit: Later onset of memory problems like dementia and Alzheimer’s

3. Language

   • Area: Broca’s area
   • Function: Selecting words and constructing sentences
   • Technique: Practice speech, teach concepts, journal your thoughts

4. Inhibition

   • Function: Ability to say no to distractions
   • Technique: Practice saying no in small everyday tasks
   • Example: Walk through a supermarket without buying, eat one chip from a packet and stop

5. Movement

   • Areas: Visual eye field and primary motor cortex
     • Visual Eye Field: Controls eye movement
     • Technique: Candle test (gaze at a candle flame)
     • Practice: Trataka meditation to maintain steady gaze
   • Primary Motor Cortex: Controls body movement
     • Technique: Physical exercise
     • Motivation Hack: Walk for a minute to increase dopamine and motivation

Conclusion

• Practicing these techniques can strengthen the PFC and improve productivity
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Additional Notes

• All brain capabilities can be enhanced through neuroplasticity
• Consistent practice is key to making improvements