He’s handed a snickers bar, eats it and suddenly everything is better.

It’s a clever ad because we can all relate to feeling grumpy when we’re hungry.

But the snickers ad is misleading and doesn’t actually tell the full story.

A snickers bar or any chocolate bar for that matter will send your blood sugar levels shooting up. You will feel good for a time, but shortly after you’ll come crashing down. And when this happens, chances are you’ll feel worse than you did before.

In short, any snack food that is jam packed full of sugar and saturated fat won’t cut it in terms of providing you with long lasting energy and a stabilized mood.

Sure, I can understand that the thing about a chocolate bar or bag of potato chips is you can just grab it and it takes zero preparation or cooking on your part. These foods can also be really tasty (no surprises there, they’re full of fat and/or sugar). But this is a problem, as they drive you to eat more of these sorts of foods.

Associate Professor Tim Gill from the Boden Institute of Obesity, Nutrition, Exercise and Eating Disorders at the University of Sydney states –

“They [snack foods high is fat, sugar and salt] all create reward responses in a part of your brain – you have it, you like it, you want more. So the most important thing, from my perspective, is to plan your snacks and have them with you”

Here’s the thing: there are dozens of snacks that are healthier, won’t result in obesity and the only requirement is that you extend you arm to reach for it, scoop it out of a container and/or chop it up.

What are these insanely simple and healthy snacks?

Here are 5 of my favourites.

1. Fresh fruit and natural yoghurt

Any fruit that is in season is good chopped up with a couple of spoonfuls of natural yoghurt. Add some almonds for a bit of extra flavor and texture.

2. Vegetable sticks and dip (hummus, basil pesto, etc)

Celery, capsicum and carrot can be a bit boring and bland on their own, but when served with a bit of hummus or a basil pesto, they go down a treat.

3. Fruit toast

Fruit or raisin toast with a light spread of butter will fill you up.

4. Air popped popcorn

There’s no need for a fancy popcorn machine maker or to buy the popcorn in the expensive microwavable bags (this popcorn is usually full of fat anyway). All you need is a brown paper bag, some (approximately 3 tablespoons) popcorn kernels thrown in, fold the bag a couple of times (you can even staple it at the top) and microwave for about 2 minutes. Open the bag carefully and season with a bit of salt.

5. A handful of nuts

Almonds, cashews, walnuts, pistachios, etc. Take your pick. Studies show you can’t go wrong with a handful of nuts. In fact, if you eat nuts on all or most days of the week you can cut your risk of heart disease by 35%. Avoid eating too many peanuts or nuts coated in sugar though.

The key is to eat foods that are as close as possible to their natural state. Avoid foods that are heavily packaged and processed as you have no idea what’s actually gone into them.

If you think food manufacturers and fast food companies care about your health, then think again. For instance, the pink substance you see below isn’t strawberry ice-cream. It’s all the leftover bits of cow that have been treated with ammonium hydroxide (commonly used in cleaning products and fertilisers). This is an ingredient used in hamburger patties (not that long ago McDonalds used it in its hamburgers).

Delicious, eh? I didn’t think so.

So in summary, if you want to be clear minded, less moody and have sharper thinking skills, then consider reaching for these healthy snack alternatives instead of a highly fatty and sugary snack.

I’ll admit, I’ve done it. But it turns out, I’m not alone.

110 Stanford students were asked if they had ever looked up a thesaurus to find a complex word. Two thirds admitted they had.

When asked if they had used a complicated word to look smarter, most said they had done this too.

But research findings show that using complex or big words in an essay may backfire.

In the research paper “Consequences of erudite vernacular utilized irrespective of necessity: Problems with using long words needlessly” researcher Daniel Oppenheimer argues -

“write clearly and simply if you can, and you’ll be more likely to be thought of as intelligent”.

You see, Oppenheimer conducted four experiments in which he found that the use of complicated words or hard to read fonts led people to think the writer wasn’t very bright. In experiment 1, he concluded –

“Complexity [of writing] neither disguised the shortcomings of poor essays, nor enhanced the appeal of high-quality essays….the reason that simple texts are viewed more positively than complex texts was due to fluency. Complex texts are difficult to read, which in turn leads to lower ratings.”

Mastering the art of writing simply takes time and practice. It may also involve unlearning some bad habits you picked up in high school English literature class (this was the case for me).

The good news is there are plenty of resources out there to help you tweak and refine your writing skills. A good place to start may be with Grammar girl’s article ‘Simplify your writing’.

As a general rule of thumb, when it comes to writing keep everything simple. Keep the language you use simple. Keep the font you use simple as research shows a serif type font can dramatically improve comprehension rates. If you want to add emphasis to a phrase, use lower case bold (AVOID WRITING LIKE THIS!)

At the end of the day, the reader (who probably has to mark dozens of essays) will thank you for your simple and clearly written essay as it will be easier to follow and a pleasure to read. So before you look up the online thesaurus to find a complicated word or spend time fussing over which font to use, ask yourself if you really need to do this.

In fact, I think humans create some of their best ideas when they work in this way as opposed to working within the rigid confines of a word document on a computer.

When I was studying at law school, I noticed the majority of students would take notes and brainstorm on their laptops. So you can probably imagine some of the weird looks I’d get as I churned out colourful mind maps in my lectures!

People would come up to me and say condescendingly “Oh, those look cute!” or “Oh! Look at the pretty colours!”. It didn’t bother me though as I knew I’d have the last laugh. I knew typing notes on a laptop was not going to help me to learn the content at a deep level. But crazy little pictures and colours would make a difference.

That was 5 years ago. Now it seems that the majority of high school students (not just university students) are using their laptops for pretty much everything when it comes to learning.

This is the digital revolution after all, right?

I’m not so sure I like this so called revolution. Let me explain why.

When we abandon pens and paper for our computers, are we losing something? Do we actually do our best work on the computer? Is it even good for our brains?

In terms of generating creative ideas and starting a project, I don’t think laptops and computers are our best friends.

As Austin Kleon states in his great little book Steal like an artist –

“The computer is really good for editing your ideas, and it’s really good for getting your ideas ready for publishing out into the world, but it’s not good for generating ideas. There are too many opportunities to hit the delete key. The computer brings out the uptight perfectionist in us – we start editing ideas before we have them”.

In relation to learning information, research tells us students who draw pictures when they learn information retain 30% more information than students who don’t draw pictures.

Here’s the thing – if you want to draw pictures when you learn information in class or a lecture, it comes down to speed. You need to be able to slap out your drawings.

Now try drawing pictures on your iPad or a tablet. Can you do it as fast as you could by hand? I don’t think so.

With a pen in your hand, you feel a sense of freedom that you just can’t quite get when using digital technologies. With pen and paper the possibilities and ideas you can generate are endless, and you don’t run the risk of hampering the creative process by being tempted to hit the delete key.

Austin Kleon recommends that we have two desks when we work – one desk for digital appliances such as your laptop and printer and another that is completely free of technology and has only pens, paper, index cards and sticky notes for you to have fun, play with ideas and create.

My technology free desk – a space to play and create!

When working at your technology free desk, Austin suggests -

“pretend it’s craft time. Scribble on paper, cut it up, and tape the pieces back together. Stand up while you’re working. Pin things on the walls and look for patterns. Spread things around your space and sort through them”.

I recently took this idea on board and bought a second desk for my office for $5 from the local secondhand store.

My $5 digital desk

I have to say the setup works really well. When I’m at my technology free desk I’m much more focused and productive.

If you’re in the habit of using your laptop to take notes, brainstorm and start projects, why not experiment and see what it’s like to use a pen and sheet of paper? You may just find that you’re pleasantly surprised.

Picture this. A clear blue sky. Fresh clean air. Old ancient trees. Beautiful birdsong.

Nice, eh?

Now imagine this.

Noise from traffic. Pollution. Dirty plastic waste. A sea of concrete.

Let me ask you this – which scenery do you prefer?

Judging from the huge digital image of a blue sky and mountains in the polluted Tiananmen square in China, it seems obvious that humans prefer natural environments.

Researchers Weinstein, Przybylski and Ryan (2009) state –

“People prefer to be surrounded by environments rich in natural objects. When given the opportunity, they seek out the most abundant collections of trees, water or mountains available to them”

Some academics have gone as far as arguing that humans cannot thrive and flourish in an urban environment. Why? It’s too stressful for our minds and bodies.

The World Health Organisation has found that road traffic and aircraft noise results in learning impairments in children, sleep disturbance, high blood pressure, irritation and increased stress levels. It appears that prolonged exposure to noisy, polluted urban environments can make you really sick.

If you want to be happier, healthier and more productive the key is to spend as much time as you can out in nature.

Simply viewing and being in nature can improve your cardiovascular functioning, ability to cope with and recover from stressful experiences, concentration and self esteem. It can also have an energising and restorative effect.

So whenever you can get outdoors, do it! Your body and brain will thank you for it.

But what if you’re chained to a desk in a concrete jungle for most of the day? Is there anything you can do?

You need to take matters into your own hands and bring nature to you with a pot plant or two.

Studies have found that pot plants make a huge difference when it comes to cleaning the air and boosting productivity levels.

In his TED talk, researcher Kamal Meattle who became allergic to India’s polluted air talks about how effective plants can be in improving productivity by over 20%, removing chemicals from the air and reducing eye irritation, headaches and respiratory problems.

In fact, Mr Meattle believes so strongly in the power of pot plants that he has 1,200 plants in his office building!

Flowers also seem to work a treat when it comes to boosting brain power. A study at Texas A & M university found that participants who kept flowers and pot plants in their workspace experienced greater levels of productivity and creativity than participants who just had a sculpture or a bare workspace.

So next time you’re about to have a cup of coffee or an energy drink, perhaps ask yourself the question “How can I get my dose of nature today?”

But I’m forcing myself to chew on a piece of peppermint gum right now.

You see, I’ve just stumbled across some research that suggests peppermint gum can help boost your performance in a number of ways – increased motivation, confidence, energy and alertness.

In one experiment by Zoladz, Raudenbush and Lilley (2004), participants were placed in one of 5 conditions in which they had to complete tasks on a computer which assessed a range of cognitive abilities whilst they chewed on a particular type of gum or no gum. The five conditions were as follows-

1) No gum
2) Flavourless gum
3) Peppermint gum
4) Cinnamon gum
5) Cherry gum

It was found that the participants in the peppermint gum condition experienced increased levels of attention and energy and lower fatigue than the participants in the other conditions.

I was intrigued and a little skeptical about the power of peppermint gum so I thought I’d put it to the test. Would chewing on some peppermint gum give me more energy and make me more motivated?

So I bought myself a pack of peppermint gum for a $1.90 and in the afternoon when my motivation was starting to decrease, I chewed on my first piece.

I have to say I did feel slightly more alert, motivated and energised.

In terms of boosting my energy levels though, I’d still prefer having a power nap over chewing on a piece of peppermint gum. But as an additional little tool in your kit, it’s certainly not a bad way to get an energy boost and it beats a sugary beverage or chocolate bar any day.

In fact, research has found that people who chew on gum have fewer cravings for food and lower calorie intake. So not only will you feel more alert, motivated and energised but you could lose some weight by making friends with peppermint gum.

Are there any downsides to chewing gum? Any risks?

You only have to take a look at baseball players who chew on gum religiously and their stomach ulcers to realise it’s not such a great idea to chew on gum 24/7. There has also been concerns in relation to artificial sweeteners that are used in some chewing gums.

Instead of chewing on gum, you could also try other ways to generate a peppermint scent while you work. A peppermint plant, peppermint scented aromatherapy candle, peppermint tea or a splash of peppermint oil may work just as well.

No research has been done to date on what works best (e.g. gum, plant or candle), so it may just be a matter of trial and error. Have some fun experimenting with different things and let me know how you go.

References

Zoladz, P., Raudenbush, B., & Lilley, S. (2004). Impact of the chemical senses on augmenting memory, attention, reaction time, problem solving, and response variability: The differential role of retronasal versus orthonasal odorant administration. Chemical Senses, 29, supplement

The simple answer is yes. There are several ways you can fast track the mind mapping process. But like anything, there is no escaping the fact that mind mapping takes time. It takes effort. But it’s time and effort well spent.

Mind mapping as you read will always take longer than simply reading a book, but you’ll save time in the long run.

For instance, I used to spend an hour reading a textbook but often I’d get to the end of a chapter and think “What was that all about?” I had no idea what I had just read. I frequently felt confused and overwhelmed.

When I started to mind map as I read, it would usually take me 3 times longer to study. Yep, that’s right, 3 whopping times longer. But I came to see the extra time spent as an investment in my studies. Why? Because I actually understood the content. Finally things made sense.

All that being said, I do see some students mind map at a painfully slow pace which is unnecessary. You can speed things up. Here’s how -

Ditch your coloured pens

As much as I love colour, I’ve occasionally used just a black artline pen to create my mind maps when I’ve been short on time. By not having to change coloured pens, take lids off and put them back on again, and decide on what colour to use next, you can save a bit of time.

Your mind maps may not look as exciting but you can always add a bit of colour to the branches as you review the content later on. I sometimes just circle key information in a coloured crayon or highlighter.

Invest in a set of paintbrush style pens

It’s a real shame to give up using coloured pens on your mind maps though. The good news is you can keep using coloured pens by using a paintbrush style marker.

You see, most mind maps have branches that go thick to thin. To create this effect with a fine tip marker requires a lot of colouring in.

However by using a paintbrush pen you can create the thick to thin branch in a few simple strokes.

I’ve been using my trusty set of Tombow dual brush pens for over 5 years and I find these are the best set of pens to mind map with. They also have a small tip you can use for smaller branches and the ink doesn’t bleed through the paper like a lot of other fancy art pens tend to do.

Slap out your drawings

One of the biggest time wasters with mind mapping is being overly precious with your drawings. How many times have I seen a student spend 10 minutes or more drawing a detailed, intricate central image on their mind maps. Argh!

Don’t lose site of the reason you are mind mapping – it’s to learn information at a deep level, not to get accepted into a fine arts program! So you can relax with your drawings. Stick figures will do the job.

Don’t mind map everything

In my experience mind maps work best when you are trying to understand complex ideas. Some information you need to absorb will be straightforward and can be put straight onto a flashcard. Other information won’t be relevant. The bottom line is not everything needs to be mind mapped.

As you read your book and mind map the information, ask yourself –

“Do I really need to know this?”

If the answer is no, then don’t bother mind mapping it.

Use A3 sized paper

A3 sized paper provides the perfect amount of space for mind mapping a juicy topic.

If you use A4 paper you may find yourself having to start new mind maps more regularly as a result of not being able to fit as much information on the page.

For this reason, I highly recommend buying an A3 size visual art diary. It will reduce the number of central images you need to draw.

Mind map everyday

Mind mapping is like any skill, the more you do it the quicker you’ll master it and the faster you’ll get at it.

When I first started mind mapping I was quite slow in creating my mind maps. “Am I doing this right?” and “My pictures look silly. I better start this mind map again” I would say as I crumpled up the paper and grabbed a fresh blank sheet. But now, mind mapping is second nature to me.

If you mind map on a daily basis, you will be surprised at how fast you can get at mind mapping out new ideas.

All that being said, it’s not a race. You need to allow yourself the time and space to think through an idea and draw a picture that will allow you to retain the information at a deep level.

Set up mind mapping cues

We are all guilty of saying we don’t have enough time but in the next breath we may find ourselves watching television. A clever strategy you can use to help you mind map more frequently is to leave the things you need to mind map (e.g. pens, paper and textbook) lying around on surfaces where you work – on the kitchen table, on your desk, near the couch, etc.

By doing this you are setting up your environment and providing yourself with a cue so you are ready to mind map whenever you have a spare moment. 10 minutes of mind mapping here and there adds up and is often enough time to cover 1 or 2 important ideas.

In Summary

Often the biggest barrier to mind mapping isn’t a lack of time but it’s ourselves. We get in our own way with our perfectionistic tendencies. But just remember: a badly drawn mind map is better than no mind map.

So don’t waste any more time. Just get started on your next mind map.

The problem with telling yourself to study or revise is that these tasks are too vague and they have no end point to them.

You see, the human mind doesn’t like vague, fuzzy or unfinished things. These things can plague us.

In psychology there’s a term for this – the Zeigarnik effect. This describes the tendency we have to experience intrusive thoughts about something we have started but is still incomplete.

In other words, you are left with this constant sense of worry about things that need to be finished.

As Baumeister and Tierney state in their book “Willpower: Rediscovering the Greatest Human Strength” –

“When you try to ignore unfinished tasks, your unconscious keeps fretting about them in the same way that an ear worm keeps playing an unfinished song. You can’t banish them from your brain by procrastinating or by willing yourself to forget them”

Unless you have concrete goals in mind of what you are going to achieve in a study or revision session, you are at risk of experiencing unnecessary worry and depleted cognitive resources.

In a nutshell, the solution is really simple – make a plan or write a list. A micromovement wheel of delight should also do the job.

Researchers Masicampo and Baumeister state in their journal article “Consider it done! Plan making can eliminate the cognitive effects of unfulfilled goals” state –

“Once a plan is made, the unconscious knows how and when to act, and so in a sense the uncertainty of the unfinished task is resolved”

Your list or plan must contain specific action steps you need to take. For instance, instead of writing on your list “Study”, you could write “Mind map chapter on the central nervous system” or “Pick up maths book and solve 5 algebraic equations”. If you can specify when and where you’ll do the task that will help too, but it’s not necessary.

So remember, don’t set goals to study or revise. To tell your brain these things is simply asking to bring procrastination and worry into your life. Instead, read a chapter. Get a book from your bag. Write an introductory sentence. Sharpen a pencil. If you can get in the habit of setting clear and simple tasks for yourself, you’ll be better off for it.

Whilst her book is aimed at people who want to write a book, you can use this technique to help you complete any project in a fun and creative way.

What is a micro movement?

It’s a little action step performed at a certain time and day that brings you one step closer to accomplishing your goal. It should take you between 5 seconds and 5 minutes to do.

Some examples of micromovements Sark presents in her book are:

Tue 8pm: Sharpen 20 pencils
Mon 7am: Turn on computer, title file: novel
Wed 2pm: Move book pages out of bottom drawer

But here comes the fun part – the micro-movement wheel of delight!

Here’s what a blank template looks like.

The Micromovement Wheel of Delight by Sark in “Juicy Pens, Thirsty Paper”

You can have a lot fun with this strategy. Use colour. Draw pictures. Use creative language.

Once you complete a micromovement you can colour it in on the wheel of delight.

Why does this strategy work so well?

You are breaking down a large project into really small action steps that aren’t overwhelming for your brain and can fit easily into your busy schedule. As Sark states in her book –

“writers commonly assign themselves huge projects and then get discouraged when it doesn’t fit into “real life””

You are also gaining clarity on what needs to be done to move you forward, which helps to propel you into action. You see, often when we are unclear as to what has to be done next, we procrastinate.

Since your micro-movements only take 5 seconds to 5 minutes to complete you really have no excuses. Let’s get real, most of us spend at least 30 minutes a day watching television or on the internet. With this in mind, surely you can find the time to engage in several micro-movement on your wheel each day.

An example of one of my micromovement wheel of delights

The micro-movement wheel of delight reminds me of some game from my childhood. In a fun way you can clarify your thoughts and next action steps. I think it’s also more exciting than writing a linear list and it’s a great visual reminder of what you need to do.

Sark says “I often have 10 wheels going at a time for 10 different writing projects”.

Don’t hold back. Start creating a micro-movement wheel of delight for a project you’ve been putting off or not starting because you “don’t have the time”. Let me know how you go!