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Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships and Lasting Happiness
Fight back against a modern culture that is rewiring our brains and damaging our health with this practical, doctor-approved plan for healing that includes a ten-day boot camp and forty delicious recipes.
Contemporary life provides us with infinite opportunities, along with endless temptations. We can eat whatever we want, whenever we want. We can immerse ourselves in the vast, enticing world of digital media. We can buy goods and services for rapid delivery with our fingertips or voice commands. But living in this 24/7 hyper-reality poses serious risks to our physical and mental states, our connections to others, and even to the world at large.
Brain Wash builds from a simple premise: Our brains are being gravely manipulated, resulting in behaviors that leave us more lonely, anxious, depressed, distrustful, illness-prone, and overweight than ever before.
Based on the latest science, the book identifies the mental hijacking that undermines each and every one of us, and presents the tools necessary to think more clearly, make better decisions, strengthen bonds with others, and develop healthier habits. Featuring a 10-day bootcamp program, including a meal plan and 40 delicious original recipes, Brain Wash is the key to cultivating a more purposeful and fulfilling life.
Contemporary life provides us with infinite opportunities, along with endless temptations. We can eat whatever we want, whenever we want. We can immerse ourselves in the vast, enticing world of digital media. We can buy goods and services for rapid delivery with our fingertips or voice commands. But living in this 24/7 hyper-reality poses serious risks to our physical and mental states, our connections to others, and even to the world at large.
Brain Wash builds from a simple premise: Our brains are being gravely manipulated, resulting in behaviors that leave us more lonely, anxious, depressed, distrustful, illness-prone, and overweight than ever before.
Based on the latest science, the book identifies the mental hijacking that undermines each and every one of us, and presents the tools necessary to think more clearly, make better decisions, strengthen bonds with others, and develop healthier habits. Featuring a 10-day bootcamp program, including a meal plan and 40 delicious original recipes, Brain Wash is the key to cultivating a more purposeful and fulfilling life.
304 pages, paperback
First published January 14, 2020
743 people are currently reading
8196 people want to read
About the author
David Perlmutter
223 books498 followersDr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author. He serves on the Board of Directors and is a Fellow of the American College of Nutrition.
Dr. Perlmutter received his M.D. degree from the University of Miami School of Medicine where he was awarded the Leonard G. Rowntree Research Award. He serves as a member of the Editorial Board for the Journal of Alzheimer’s Disease and has published extensively in peer-reviewed scientific journals including Archives of Neurology, Neurosurgery, and The Journal of Applied Nutrition. In addition, he is a frequent lecturer at symposia sponsored by institutions such as the World Bank and IMF, Columbia University, Scripps Institute, New York University, and Harvard University, and serves as an Associate Professor at the University of Miami Miller School of Medicine.
His books have been published in 34 languages and include the #1 New York Times bestseller Grain Brain, The Surprising Truth About Wheat, Carbs and Sugar, with over 1 million copies in print. Other New York Times bestsellers include Brain Maker, The Grain Brain Cookbook, and The Grain Brain Whole Life Plan. He is the editor of the upcoming collection The Microbiome and the Brain that will be authored by top experts in the field and will be published in late 2019 by CRC Press. He has been interviewed on many nationally syndicated television programs including 20/20, Larry King Live, CNN, Fox News, Fox and Friends, The Today Show, Oprah, The Dr. Oz Show and The CBS Early Show.
Dr. Perlmutter is also the recipient of numerous awards, including: the Linus Pauling Award for his innovative approaches to neurological disorders; the National Nutritional Foods Association Clinician of the Year Award, the Humanitarian of the Year Award from the American College of Nutrition, and most recently the 2019 Global Leadership Award from the Integrative Healthcare Symposium.
Dr. Perlmutter received his M.D. degree from the University of Miami School of Medicine where he was awarded the Leonard G. Rowntree Research Award. He serves as a member of the Editorial Board for the Journal of Alzheimer’s Disease and has published extensively in peer-reviewed scientific journals including Archives of Neurology, Neurosurgery, and The Journal of Applied Nutrition. In addition, he is a frequent lecturer at symposia sponsored by institutions such as the World Bank and IMF, Columbia University, Scripps Institute, New York University, and Harvard University, and serves as an Associate Professor at the University of Miami Miller School of Medicine.
His books have been published in 34 languages and include the #1 New York Times bestseller Grain Brain, The Surprising Truth About Wheat, Carbs and Sugar, with over 1 million copies in print. Other New York Times bestsellers include Brain Maker, The Grain Brain Cookbook, and The Grain Brain Whole Life Plan. He is the editor of the upcoming collection The Microbiome and the Brain that will be authored by top experts in the field and will be published in late 2019 by CRC Press. He has been interviewed on many nationally syndicated television programs including 20/20, Larry King Live, CNN, Fox News, Fox and Friends, The Today Show, Oprah, The Dr. Oz Show and The CBS Early Show.
Dr. Perlmutter is also the recipient of numerous awards, including: the Linus Pauling Award for his innovative approaches to neurological disorders; the National Nutritional Foods Association Clinician of the Year Award, the Humanitarian of the Year Award from the American College of Nutrition, and most recently the 2019 Global Leadership Award from the Integrative Healthcare Symposium.
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Displaying 1 - 30 of 248 reviews
August 18, 2020
There was nothing really new here but it did offer a nice assortment of tips that, when combined, would certainly allow you to lead a healthier, happier life.
Cliff notes:
1. Spend less time online. Spend WAY less time on social media.
2. Eat healthier. Eat natural foods.
3. Get more sleep and better quality sleep.
4. Exercise.
5. Meditate.
Cliff notes:
1. Spend less time online. Spend WAY less time on social media.
2. Eat healthier. Eat natural foods.
3. Get more sleep and better quality sleep.
4. Exercise.
5. Meditate.
January 24, 2020
This book kind of felt that it was written as a guide for an alien coming to earth and figuring out how to blend in. The chapters devoted to neurology were interesting, however the tips were so incredibly generic it was almost comical. Go outside, eat a healthy meal with a friend, be mindful, get enough sleep, limit screen time... it was almost insulting. Anyone picking this book up to read would certainly already know these tips, they're intuitive. Overall, would only recommend the first half of the book, the second part of the book is silly.
January 22, 2020
Less “new” information than I expected. Feels like they forced a book out just to stay notable
February 12, 2020
I received a free copy of this book through Goodreads Giveaways. Thank you!
Brain Wash details the author's theory of disconnection syndrome and their plan to combat it. First, the authors detail all the ways in which we're distracted, overtired, and generally unhealthy. This is followed by some general ways to combat these problems by enjoying nature, eating better, sleeping better, exercising, and meditating. Finally, there is a ten-day plan where each day you implement one of the ways listed above along with a few other strategies thrown in and some self-evaluation to end the ten days. Finally, a large section of recipes ends the book.
I found the general parts of the book interesting, but not surprising. There are many in-depth articles and books about each of these topics alone so this is a quick overview of these topics and the science behind it. I think the book went off the rails with the ten-day plan, though, and since this is the entire culmination of what the book was leading to I can't rate this book highly. The problem is the authors are talking about some gigantic life changes that are hard to make new habits: changing how you use technology, completely changing your eating habits, changing your sleeping habits, etc. They expect you to be able to implement one new thing a day. Not a week or a month, but a day. Then move onto something completely new the next day and also keep doing everything you were doing the days before. The pace of the change was unrealistic and laughable. It takes time to make a habit. The best way to make changes is incremental changes to build toward your goal. This book does not seem to take that science into account and expect an unbelievable amount of change immediately. I think that trying to implement what the authors suggest can only end in failure, and I can't recommend this book.
Brain Wash details the author's theory of disconnection syndrome and their plan to combat it. First, the authors detail all the ways in which we're distracted, overtired, and generally unhealthy. This is followed by some general ways to combat these problems by enjoying nature, eating better, sleeping better, exercising, and meditating. Finally, there is a ten-day plan where each day you implement one of the ways listed above along with a few other strategies thrown in and some self-evaluation to end the ten days. Finally, a large section of recipes ends the book.
I found the general parts of the book interesting, but not surprising. There are many in-depth articles and books about each of these topics alone so this is a quick overview of these topics and the science behind it. I think the book went off the rails with the ten-day plan, though, and since this is the entire culmination of what the book was leading to I can't rate this book highly. The problem is the authors are talking about some gigantic life changes that are hard to make new habits: changing how you use technology, completely changing your eating habits, changing your sleeping habits, etc. They expect you to be able to implement one new thing a day. Not a week or a month, but a day. Then move onto something completely new the next day and also keep doing everything you were doing the days before. The pace of the change was unrealistic and laughable. It takes time to make a habit. The best way to make changes is incremental changes to build toward your goal. This book does not seem to take that science into account and expect an unbelievable amount of change immediately. I think that trying to implement what the authors suggest can only end in failure, and I can't recommend this book.
December 30, 2020
This book unfortunately is not scientifically sound. This is the same author who has shunned gluten despite there being no evidence to support that gluten is in some way 'evil' to those who aren't suffering from celiac disease. I wont blame the common person for reading through this and thinking wow there is some well laid out information and reference to literature that I can apply to my life. I can get behind the eat more nutrient dense food, sleep better, move your bodies, distance from mindless internet scrolling, reconnect with nature, etc. but how is this novel? Meanwhile eating some grains or god forbid something not green washed with labels of organic and non gmo stickers is now somehow killing us...please.
Take what you need and leave the pseudo science behind. Truly saddens me to see the author, a Doctor, forget the basics of good science and only add to the level of confusion and plethora of bad advice. One star. Do not recommend.
Take what you need and leave the pseudo science behind. Truly saddens me to see the author, a Doctor, forget the basics of good science and only add to the level of confusion and plethora of bad advice. One star. Do not recommend.
April 8, 2020
Nothing groundbreaking here.
I read this book thanks to Blinkist.
As you follow the program, keep practicing what works until you’ve rebuilt your routines from the ground up.
Day one:
Start with a digital detox. Cut unessential technology from your life, and block any apps that are mostly used to waste time.
Day two:
Practice empathy and gratitude. Reflect on the positive aspects of your life and write down five things you are thankful for.
Day three:
Reconnect with nature. Take the time for a short walk outside, have a picnic in a park, or spend an afternoon tending to a garden.
Day four:
Detox your diet. Take stock of what you eat and make a plan to improve your habits. Eliminate processed foods and look up a few recipes that incorporate fresh, healthy ingredients. Additionally, consider which vitamins you could add to your daily intake.
Day five:
Spruce up your sleep schedule. Remove any digital devices from your bedroom and cut out caffeine after 2:00 p.m. Set an earlier bedtime and stick to it.
Day six:
Embrace exercise. Engage in a bit of physical activity like a brief walk or a trip to the gym. Think about how to make it a habit. Maybe set up a schedule or find a friend to keep you on track.
Day seven:
Medicate with meditation. On this day, take 12 minutes to try deep-breathing meditation.
Day eight:
Strengthen your social circle. Part of disconnection syndrome is feeling lonely. Fight back by having dinner with a friend, calling family members, or volunteering at a local organization.
Day nine:
Take stock. Look back at the previous days and consider what worked and what didn’t.
Day ten:
Move forward. You’ve come a long way in just ten days. Now it’s time to make it stick. Notice how much better you feel and make a promise to commit to your new routines.
The key message in these blinks:
The modern world is designed to knock your brain off balance. Poor nutrition, inadequate sleep, and constant digital distractions set us up to be impulsive, depressed, and disconnected from what matters most. However, by concentrating on building better habits – like eating fresh, reconnecting with nature, and turning off our phones – we can rewire our brain to deliver long-term happiness.
Actionable advice:
Be realistic about change.
It’s easy to get caught up in the desire to overhaul your habits. Pushing for big changes right away can lead to burnout, relapse, and disappointment. Approach the Brain Wash program with an eye toward sustainability. It’s better to make a few little changes you can stick to than a big change you abandon.
I read this book thanks to Blinkist.
As you follow the program, keep practicing what works until you’ve rebuilt your routines from the ground up.
Day one:
Start with a digital detox. Cut unessential technology from your life, and block any apps that are mostly used to waste time.
Day two:
Practice empathy and gratitude. Reflect on the positive aspects of your life and write down five things you are thankful for.
Day three:
Reconnect with nature. Take the time for a short walk outside, have a picnic in a park, or spend an afternoon tending to a garden.
Day four:
Detox your diet. Take stock of what you eat and make a plan to improve your habits. Eliminate processed foods and look up a few recipes that incorporate fresh, healthy ingredients. Additionally, consider which vitamins you could add to your daily intake.
Day five:
Spruce up your sleep schedule. Remove any digital devices from your bedroom and cut out caffeine after 2:00 p.m. Set an earlier bedtime and stick to it.
Day six:
Embrace exercise. Engage in a bit of physical activity like a brief walk or a trip to the gym. Think about how to make it a habit. Maybe set up a schedule or find a friend to keep you on track.
Day seven:
Medicate with meditation. On this day, take 12 minutes to try deep-breathing meditation.
Day eight:
Strengthen your social circle. Part of disconnection syndrome is feeling lonely. Fight back by having dinner with a friend, calling family members, or volunteering at a local organization.
Day nine:
Take stock. Look back at the previous days and consider what worked and what didn’t.
Day ten:
Move forward. You’ve come a long way in just ten days. Now it’s time to make it stick. Notice how much better you feel and make a promise to commit to your new routines.
The key message in these blinks:
The modern world is designed to knock your brain off balance. Poor nutrition, inadequate sleep, and constant digital distractions set us up to be impulsive, depressed, and disconnected from what matters most. However, by concentrating on building better habits – like eating fresh, reconnecting with nature, and turning off our phones – we can rewire our brain to deliver long-term happiness.
Actionable advice:
Be realistic about change.
It’s easy to get caught up in the desire to overhaul your habits. Pushing for big changes right away can lead to burnout, relapse, and disappointment. Approach the Brain Wash program with an eye toward sustainability. It’s better to make a few little changes you can stick to than a big change you abandon.
November 12, 2019
Incredibly informative look at how modern living has impacted our brain, relationships, happiness, and so much more. Few books on this subject matter have tackled this subject from this position of expertise before, and this book has been a long time coming. An important read.
January 28, 2020
Doctors David and Austin Perlmutter claim to have “found a powerful way to reframe and reclaim our potential for exceptional physical and mental health.” The introduction opens with some very inspirational descriptions of the optimal state of wellness that they believe is possible for each of us.
The first part of the book provides some simple explanation of how the brain works and describes the problems that are keeping us from this optimal state of health, what the authors refer to as “disconnection syndrome.” The authors discuss relevant scientific literature and provide some deeply disturbing statistics while maintaining an encouraging, optimistic tone. I also appreciated their acknowledgment that much of the literature indicates correlation but not necessarily causation, and that studies of lab animals may not be fully applicable in humans. I felt like they had a very balanced approach.
Part 2 describes the authors’ proposed solution. They discuss conducting a digital detox, practicing empathy and gratitude, spending time in nature, following the low-carb Brain Wash food protocol, getting good sleep, exercising, meditating, and strengthening social bonds. They present a 10-day boot camp to implement these changes, including 40 recipes that follow the Brain Wash protocol.
I found this book interesting, inspiring, and easy to understand. I like the authors’ suggested plan, but I think trying to implement these changes in 10 days will be very challenging for most people. It’s about an hour a day of activities, plus a time-consuming diet and a commitment to get at least 7 hours a night of quality sleep. I prefer slow, incremental change to these boot camp challenges.
I haven’t tried any of the recipes yet. They seem interesting and healthy and generally use commonly available ingredients, but many look difficult for a beginning cook or someone dealing with significant fatigue or concentration issues. Some also require equipment that not everyone will have access to (food processor, high-power blender, double boiler). I’m deeply suspicious of the estimates of time required. Considering that the food plan states to treat meat as a condiment (if you eat it at all) and to eat more plants, I was surprised that all but two of the main dishes focused on meat or fish. Also, they don’t provide nutrition information if that’s important to you.
The book includes extensive notes by chapter listing many scientific papers and other references. Additional information and resources are available at https://brainwashbook.com/, most of which are accessible without any signup.
While the implementation may be a challenge, overall, I highly recommend this book to anyone wanting to improve their physical and mental health. Some of it will likely be review if you read much about lifestyle medicine, but I enjoyed the presentation and learned some new information that I found helpful.
I was provided an unproofed ARC through NetGalley that I volunteered to review.
The first part of the book provides some simple explanation of how the brain works and describes the problems that are keeping us from this optimal state of health, what the authors refer to as “disconnection syndrome.” The authors discuss relevant scientific literature and provide some deeply disturbing statistics while maintaining an encouraging, optimistic tone. I also appreciated their acknowledgment that much of the literature indicates correlation but not necessarily causation, and that studies of lab animals may not be fully applicable in humans. I felt like they had a very balanced approach.
Part 2 describes the authors’ proposed solution. They discuss conducting a digital detox, practicing empathy and gratitude, spending time in nature, following the low-carb Brain Wash food protocol, getting good sleep, exercising, meditating, and strengthening social bonds. They present a 10-day boot camp to implement these changes, including 40 recipes that follow the Brain Wash protocol.
I found this book interesting, inspiring, and easy to understand. I like the authors’ suggested plan, but I think trying to implement these changes in 10 days will be very challenging for most people. It’s about an hour a day of activities, plus a time-consuming diet and a commitment to get at least 7 hours a night of quality sleep. I prefer slow, incremental change to these boot camp challenges.
I haven’t tried any of the recipes yet. They seem interesting and healthy and generally use commonly available ingredients, but many look difficult for a beginning cook or someone dealing with significant fatigue or concentration issues. Some also require equipment that not everyone will have access to (food processor, high-power blender, double boiler). I’m deeply suspicious of the estimates of time required. Considering that the food plan states to treat meat as a condiment (if you eat it at all) and to eat more plants, I was surprised that all but two of the main dishes focused on meat or fish. Also, they don’t provide nutrition information if that’s important to you.
The book includes extensive notes by chapter listing many scientific papers and other references. Additional information and resources are available at https://brainwashbook.com/, most of which are accessible without any signup.
While the implementation may be a challenge, overall, I highly recommend this book to anyone wanting to improve their physical and mental health. Some of it will likely be review if you read much about lifestyle medicine, but I enjoyed the presentation and learned some new information that I found helpful.
I was provided an unproofed ARC through NetGalley that I volunteered to review.
January 13, 2021
While I can appreciate the motivation and theories behind the book, there comes a point when speaking about food and produce where I was completely turned off. Most of the book regurgitates studies after studies with citation to claims, this all ends at the food section. They make a claim that conventional produce is inferior to organic with nothing to back that up. They use words like “big AG” meaning the agricultural industry and blame the development of this industry on the decline of our health and mental well-being. It seems like they fail to realize that “big organic” is an industry all in its own. They claim GMO foods are also a cause of inflammation with zero research to back that up. Finally what rubbed me the wrong way was a passage in the book that says “Our food has been modified in part by pesticides, herbicides, hormones and antibiotics we use. Eating organic food, though more expensive than conventionally grown food, is a way of regaining control of the chemical messages that enter your body. When it comes to food expenditures, you pay more for healthful foods now or spend a lot more later to treat the diseases that result” talk about PRIVILEGE! When it comes down to eating conventional broccoli vs organic, if all you can afford is conventional you should not be made to feel that there’s no point in even eating it. Again this claim has no sources to back it up and makes me wonder who’s funding these doctors? It’s like they’ve always grown up with money and have no idea what it feels like to wonder if you’ll have enough money for your next meal.
While I love the ideas that less use of social media and more time outdoors and getting more sleep are fundamental to a healthier life, it’s their attitudes towards food and lack of sources to back them up that make me give this book two stars. I’m assuming these two privileged doctors don’t spend much time with the people who are struggling financially, and they cater to the wealthy.
I wanted to like this book, I had really high hopes but I was so disappointed by the end.
While I love the ideas that less use of social media and more time outdoors and getting more sleep are fundamental to a healthier life, it’s their attitudes towards food and lack of sources to back them up that make me give this book two stars. I’m assuming these two privileged doctors don’t spend much time with the people who are struggling financially, and they cater to the wealthy.
I wanted to like this book, I had really high hopes but I was so disappointed by the end.
February 8, 2020
My wife and I laid eyes on this book while walking through a bookstore and I knew we had to read it. We had been discussing changing mindsets and cleaner living and Brain Wash lays out a plan for accomplishing that and reasons why it is important. It is a pretty fast read as a good deal of the book are recipes for accomplishing the health eating aspect of this book. The book itself is pretty good and lays out many of the mistakes we as humans are making in our daily habits and ways we can fix it. I particularly liked the various examples and scientific studies that are in the book, but I did find certain parts of the book repetitive. Overall, I think this is an interesting read for science nerds or as a self-help guide for improving your life.
February 27, 2020
Having really liked "Grain Brain" and "Brain Maker", I was excited to be able to read this book. While the book is full of good advice for someone just starting the journey towards improving their health, I personally would skip this book if you've been on a wellness journey for any length of time. I personally preferred David Asprey's book, "Head Strong", which largely covers the same topics.
If I could give this book a new title, I'd call it, "The Atheists Guide to Healthy Living". The author cites "evolution" about 300 times (well, not that many, but often) and attributes this magical, theoretical force as being the reason why we are the amazing creatures that we are. I don't subscribe to the "billions of years of evolution" model. I believe we were intelligently designed to be as wonderful as we are. As such, a vast majority of this book contains topics that are frequently discussed in my Christian community and were not new to me.
If I could give this book a new title, I'd call it, "The Atheists Guide to Healthy Living". The author cites "evolution" about 300 times (well, not that many, but often) and attributes this magical, theoretical force as being the reason why we are the amazing creatures that we are. I don't subscribe to the "billions of years of evolution" model. I believe we were intelligently designed to be as wonderful as we are. As such, a vast majority of this book contains topics that are frequently discussed in my Christian community and were not new to me.
January 26, 2022
To mogłaby być bardzo dobra książka – bo autorzy dość sprawnie opowiadają historie o mózgu i o wszystkim, co ma wpływ na jego działanie – ale problemem jest to, że uderzają w różne tematy i każdy traktują raczej szczątkowo.
Jest o zdrowym żywieniu, o dobrym śnie, o emocjach, o aktywności fizycznej, o medytacji oraz o detoksie cyfrowym. Ba, są nawet przepisy kulinarne! I chociaż autorzy powołują się na nieco nowych faktów i badań, o których nie miałam pojęcia, mimo regularnego czytania o mózgu, to i tak mam poczucie, że większość z tego już wiedziałam.
Jeśli miałaby to być Wasza pierwsza przygoda z literaturą tego rodzaju, myślę, że "Mózg na detoksie" może być niezłym wyborem, przy założeniu, że potem każdy z omawianych tematów pogłębicie gdzieś indziej.
Jest o zdrowym żywieniu, o dobrym śnie, o emocjach, o aktywności fizycznej, o medytacji oraz o detoksie cyfrowym. Ba, są nawet przepisy kulinarne! I chociaż autorzy powołują się na nieco nowych faktów i badań, o których nie miałam pojęcia, mimo regularnego czytania o mózgu, to i tak mam poczucie, że większość z tego już wiedziałam.
Jeśli miałaby to być Wasza pierwsza przygoda z literaturą tego rodzaju, myślę, że "Mózg na detoksie" może być niezłym wyborem, przy założeniu, że potem każdy z omawianych tematów pogłębicie gdzieś indziej.
February 9, 2021
Recomendado si te interesa crear buenos hábitos y entender cómo esos hábitos afectan tu salud, tu inteligencia y tu estado de ánimo.
Lo más importante es llevar a la práctica el programa que proponen.
Lo más importante es llevar a la práctica el programa que proponen.
May 25, 2022
Faktycznie książka spełnia oczekiwania które ma się po przeczytaniu tytułu. Wszystko co jest w tej książce jest oparte na badaniach więc nie ma naciągania i ściemy. Na końcu jest praktyczny 10 dniowy plan jak poprawić jakość działania naszego mózgu. :)
January 27, 2020
It’s a great book, but I found as a weak upgrade of his previous book - The Brain Maker. Hence, I recommend readers to read The Brain Maker instead.
March 11, 2020
There is no new information to be found in this book that hasn't already been stated elsewhere.
September 3, 2021
Best book on brain health I've ever read! Extremely insightful 👏 👌
April 3, 2024
This book is a guide to detoxing your mind from the modern world, because the modern world is awful. Many forces are attempting to control your mind and manipulate you without you even realizing it. The authors call this disconnection syndrome, which leads individuals to become isolated, engage in mindless activity, experience increased and unnecessary stress, and other unfavorable conditions.
This book will help return control of your mind to you.
Subjects that are addressed:
Digital devices and media consumption. TV, internet, phones, social networks. I started my own digital detox a few months back. Most days I don't turn the computer on at all, and when I do I am usually able to just do what I need to do and shut down again, and I feel much better for it. I used to spend all day searching for some kind of social connection, but am finally able to acknowledge that looking for social connection online is a complete waste of time. As for mobile phones, I have always despised them.
Developing empathy. I have to admit this is difficult for me post-2020, since almost everyone has proven to be awful.
Getting back to nature. Spending time in actual nature is ideal, but it was interesting to learn that even having a potted plant in an office, or pictures of nature scenes, can have a beneficial effect.
Diet. The authors expose the biological warfare that has been going on for nearly a hundred years, enacted by the government, on the people by its funding and promotion of processed foods, and corporate agriculture. (And yet, even today, millions of people actually believe that the government is concerned for their health.) I do pretty well with knowing what to buy, I read labels and ingredients and know what to avoid, but I have to admit I don't eat much fruit or veg. I could do better there.
Sleep. For me, this goes hand in hand with computer use. Since reducing my screen time, I have been sleeping better. Not great, but better. I doubt I will ever have a really good night's sleep again, but there has been noticeable improvement. When I recently needed to spend a lot of time on the computer for practical reasons, my sleep got worse again. I just bought myself a pair of blue light glasses, as I learnt that blue light can continue to affect you even after it is turned off.
Exercise. The authors point out that any kind of movement is good, as long as you're not sitting on the couch or your computer chair for hours and hours. That's the brain killer.
Finally, there is a section talking about mindfulness and meditation.
In addition to the strategy areas, I also learnt a lot about brain anatomy and what different parts do. I was surprised to learn that the above activities can actually change the physical structure of your brain, even in older people. I had thought it was all purely psychological.
Finally, there is a section of recipes for optimal brain health. Some of them look pretty good.
This book was published in January 2020, just before the new government war on the population began. I can't help but wonder if the authors, being doctors, fell over for it, or if they could see the increased disconnection syndrome coming (as I, a non-doctor, did). Remember, they closed the gyms and parks but kept the liquor stores open...
This book will help return control of your mind to you.
Subjects that are addressed:
Digital devices and media consumption. TV, internet, phones, social networks. I started my own digital detox a few months back. Most days I don't turn the computer on at all, and when I do I am usually able to just do what I need to do and shut down again, and I feel much better for it. I used to spend all day searching for some kind of social connection, but am finally able to acknowledge that looking for social connection online is a complete waste of time. As for mobile phones, I have always despised them.
Developing empathy. I have to admit this is difficult for me post-2020, since almost everyone has proven to be awful.
Getting back to nature. Spending time in actual nature is ideal, but it was interesting to learn that even having a potted plant in an office, or pictures of nature scenes, can have a beneficial effect.
Diet. The authors expose the biological warfare that has been going on for nearly a hundred years, enacted by the government, on the people by its funding and promotion of processed foods, and corporate agriculture. (And yet, even today, millions of people actually believe that the government is concerned for their health.) I do pretty well with knowing what to buy, I read labels and ingredients and know what to avoid, but I have to admit I don't eat much fruit or veg. I could do better there.
Sleep. For me, this goes hand in hand with computer use. Since reducing my screen time, I have been sleeping better. Not great, but better. I doubt I will ever have a really good night's sleep again, but there has been noticeable improvement. When I recently needed to spend a lot of time on the computer for practical reasons, my sleep got worse again. I just bought myself a pair of blue light glasses, as I learnt that blue light can continue to affect you even after it is turned off.
Exercise. The authors point out that any kind of movement is good, as long as you're not sitting on the couch or your computer chair for hours and hours. That's the brain killer.
Finally, there is a section talking about mindfulness and meditation.
In addition to the strategy areas, I also learnt a lot about brain anatomy and what different parts do. I was surprised to learn that the above activities can actually change the physical structure of your brain, even in older people. I had thought it was all purely psychological.
Finally, there is a section of recipes for optimal brain health. Some of them look pretty good.
This book was published in January 2020, just before the new government war on the population began. I can't help but wonder if the authors, being doctors, fell over for it, or if they could see the increased disconnection syndrome coming (as I, a non-doctor, did). Remember, they closed the gyms and parks but kept the liquor stores open...
October 14, 2020
كيف تشوّه الأخبار السلبية تفكيرنا !!؟
في كتابه الجميل :
Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness
يقول عالم النفس Austin Perlmutter :
شاهد الأخبار أو اقرأها أو استمع إليها ، كل يوم ، ومن المحتمل أن تعتقد بأن العالم ينحدر سريعاً إلى كارثة وفوضى ، على الرغم من أن العديد من جوانب الحياة قد تحسنت بشكل كبير خلال العقود القليلة الماضية .
أصبح التشاؤم والسلبية هو القاعدة بالنسبة لأولئك الذين يواكبون الأخبار !!
هذا الأمر مهم ، لأن الأبحاث تظهر لنا أن ما نراه في الأخبار يمكن أن يؤثر بشكل كبير على صحتنا العقلية. على الرغم من أن الأخبار السلبية قد تؤثر على تفكيرنا من خلال آليات متعددة ، فإن أحد الاعتبارات المهمة هو كيفية تفاعلها مع التحيزات المعرفية لدينا ، حيث تحافظ على تركيز انتباهنا على كل ما هو سيء بينما تعمينا عن كل الأشياء الجيدة من حولنا.
فيما يلي ثلاثة تحيزات معرفية محددة يتم تنشيطها بواسطة الأخبار السلبية لإبقائنا في حالة سلبية ، وكيفية البدء في إجراء تغييرات لكسر هذه الحلقة المفرغة :
1_ انحياز السلبية يعني أننا لا نستطيع إيقاف الأخبار السلبية :
يشير انحياز السلبية إلى حقيقة أن البشر يركزون على الأحداث السلبية أو المعلومات أو المشاعر السلبية ، أكثر من الإيجابية. في الأوقات القديمة ، الأكثر خطورة ، قد يكون هذا الانحياز قد وفّر فائدة تطورية (على سبيل المثال ، كان من المحتمل أن نلاحظ تهديدات محتملة لسلامتنا). ولكن في العالم الحديث ، تم تسخير تفضيلنا السلبي للحصول على اهتمامنا !!
يساعد هذا في توضيح سبب تركيز الأخبار باستمرار على أسوأ الأحداث التي تحدث في العالم ، سواء على المستوى العالمي (الحروب) أو على المستوى المحلي (عمليات السطو). لذلك ، لا نسعى نحو السلبية فحسب ، ولكن وسائل الإعلام تحاول بنشاط أن تقدم لنا المزيد منها. إنها جرعة مضاعفة !!
2_ انحياز التوفر ، و يعني أنه بعد رؤية السلبية ، فإننا نبالغ في تقدير أهميتها :
انحياز التوافر (يُطلق عليه أيضًا إرشاد التوافر) هو ميل الناس إلى المبالغة في تقدير أهمية الأمثلة التي تتبادر إلى الذهن فورًا عند التفكير في موضوع ما. تتأثر هذه الأمثلة ، بالطبع ، بكل ما كنت تهتم به مؤخرًا ، فضلاً عن الأشياء التي توليها اهتمامًا أكبر ...
لذلك إذا كنت قد شاهدت للتو تقريرًا إخباريًا عن عمليات السطو المحلية ، ثم سُئلت عن المشكلات في بلدتك ، فقد تقول إن عمليات السطو كانت مشكلة كبيرة ، حتى لو كانت بشكل عام غير شائعة.
إذا كنت تشاهد باستمرار الأخبار السلبية ، فإن تحيز التوافر يعني أن عقلك قد يكون أكثر عرضة لتذكر الأحداث الرهيبة ثم الاعتقاد بأن هذه الأحداث النادرة نسبيًا تمثل الحالة العامة للأشياء !!
3_ انحياز التأكيد ، و يعني أننا سنجد أدلة تدعم السلبية :
انحياز التأكيد معناه أننا سنسعى بنشاط للحصول على المعلومات التي تؤكد شيئًا ما نؤمن به بالفعل ونتذكره ونفضله. إذا كنت قد قررت أن عمليات السطو شائعة في بلدتك ، فإن انحياز التأكيد يجعلك أكثر عرضة للوقوع على البيانات التي تدعم هذا الاعتقاد. سوف يركز عقلك بشكل انتقائي على المعلومات التي تساعد على نظرية ما قبل الوجود ، متجاهلاً الحقائق المتضاربة !!
على نطاق أوسع ، إذا كنت تعتقد أن العالم مكان فظيع ، فإن تحيز التأكيد يعني أنك سوف تبحث عن دليل على أن هذا صحيح مع زيادة صعوبة سماع وجهات نظر تشير إلى عكس ذلك ...
كيف نكسر هذه الحلقة المفرغة !؟
لبدء الحد من الآثار الضارة للتحيزات السلبية ، قم بتقليل اهتمامك بمصادر السلبية .
قبل وبعد تلقي الأخبار ، اسأل نفسك عن مقدار ما تعلمته حقًا .
إذا كنت تؤكد في الغالب ما كنت تعتقده بالفعل ، فربما لم يكن ذلك مفيدًا كتجربة.
فكّر في إيقاف تشغيل الأخبار عندما تشعر بالغضب.
للمساعدة في تخفيف مخاطر التحيز ، حاول وضع المعلومات السلبية في هذا السياق : تحدث أشياء سيئة كل يوم ، لكن هذا لا يعني أن الحياة سيئة بالضرورة أو تزداد سوءًا. عندما تسمع إحصاءًا سلبيًا أو تسمع أخبارا عن بعض الكوارث الحديثة ، يجب عليك عدم شطبها فقط ، ولكن بدلاً من ذلك حاول أن تفكر فيما إذا كانت هذه نقطة بيانات معزولة أو جزءًا من اتجاه أكبر. الفكرة هي أنه إذا قمت بتخزين معلومات جديدة بطريقة أكثر موضوعية ، فسوف تمنحك وجهة نظر أكثر توازناً عند استخدامها لاحقًا كمرجع !!
#Maher_Razouk
#ماهررزوق
في كتابه الجميل :
Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness
يقول عالم النفس Austin Perlmutter :
شاهد الأخبار أو اقرأها أو استمع إليها ، كل يوم ، ومن المحتمل أن تعتقد بأن العالم ينحدر سريعاً إلى كارثة وفوضى ، على الرغم من أن العديد من جوانب الحياة قد تحسنت بشكل كبير خلال العقود القليلة الماضية .
أصبح التشاؤم والسلبية هو القاعدة بالنسبة لأولئك الذين يواكبون الأخبار !!
هذا الأمر مهم ، لأن الأبحاث تظهر لنا أن ما نراه في الأخبار يمكن أن يؤثر بشكل كبير على صحتنا العقلية. على الرغم من أن الأخبار السلبية قد تؤثر على تفكيرنا من خلال آليات متعددة ، فإن أحد الاعتبارات المهمة هو كيفية تفاعلها مع التحيزات المعرفية لدينا ، حيث تحافظ على تركيز انتباهنا على كل ما هو سيء بينما تعمينا عن كل الأشياء الجيدة من حولنا.
فيما يلي ثلاثة تحيزات معرفية محددة يتم تنشيطها بواسطة الأخبار السلبية لإبقائنا في حالة سلبية ، وكيفية البدء في إجراء تغييرات لكسر هذه الحلقة المفرغة :
1_ انحياز السلبية يعني أننا لا نستطيع إيقاف الأخبار السلبية :
يشير انحياز السلبية إلى حقيقة أن البشر يركزون على الأحداث السلبية أو المعلومات أو المشاعر السلبية ، أكثر من الإيجابية. في الأوقات القديمة ، الأكثر خطورة ، قد يكون هذا الانحياز قد وفّر فائدة تطورية (على سبيل المثال ، كان من المحتمل أن نلاحظ تهديدات محتملة لسلامتنا). ولكن في العالم الحديث ، تم تسخير تفضيلنا السلبي للحصول على اهتمامنا !!
يساعد هذا في توضيح سبب تركيز الأخبار باستمرار على أسوأ الأحداث التي تحدث في العالم ، سواء على المستوى العالمي (الحروب) أو على المستوى المحلي (عمليات السطو). لذلك ، لا نسعى نحو السلبية فحسب ، ولكن وسائل الإعلام تحاول بنشاط أن تقدم لنا المزيد منها. إنها جرعة مضاعفة !!
2_ انحياز التوفر ، و يعني أنه بعد رؤية السلبية ، فإننا نبالغ في تقدير أهميتها :
انحياز التوافر (يُطلق عليه أيضًا إرشاد التوافر) هو ميل الناس إلى المبالغة في تقدير أهمية الأمثلة التي تتبادر إلى الذهن فورًا عند التفكير في موضوع ما. تتأثر هذه الأمثلة ، بالطبع ، بكل ما كنت تهتم به مؤخرًا ، فضلاً عن الأشياء التي توليها اهتمامًا أكبر ...
لذلك إذا كنت قد شاهدت للتو تقريرًا إخباريًا عن عمليات السطو المحلية ، ثم سُئلت عن المشكلات في بلدتك ، فقد تقول إن عمليات السطو كانت مشكلة كبيرة ، حتى لو كانت بشكل عام غير شائعة.
إذا كنت تشاهد باستمرار الأخبار السلبية ، فإن تحيز التوافر يعني أن عقلك قد يكون أكثر عرضة لتذكر الأحداث الرهيبة ثم الاعتقاد بأن هذه الأحداث النادرة نسبيًا تمثل الحالة العامة للأشياء !!
3_ انحياز التأكيد ، و يعني أننا سنجد أدلة تدعم السلبية :
انحياز التأكيد معناه أننا سنسعى بنشاط للحصول على المعلومات التي تؤكد شيئًا ما نؤمن به بالفعل ونتذكره ونفضله. إذا كنت قد قررت أن عمليات السطو شائعة في بلدتك ، فإن انحياز التأكيد يجعلك أكثر عرضة للوقوع على البيانات التي تدعم هذا الاعتقاد. سوف يركز عقلك بشكل انتقائي على المعلومات التي تساعد على نظرية ما قبل الوجود ، متجاهلاً الحقائق المتضاربة !!
على نطاق أوسع ، إذا كنت تعتقد أن العالم مكان فظيع ، فإن تحيز التأكيد يعني أنك سوف تبحث عن دليل على أن هذا صحيح مع زيادة صعوبة سماع وجهات نظر تشير إلى عكس ذلك ...
كيف نكسر هذه الحلقة المفرغة !؟
لبدء الحد من الآثار الضارة للتحيزات السلبية ، قم بتقليل اهتمامك بمصادر السلبية .
قبل وبعد تلقي الأخبار ، اسأل نفسك عن مقدار ما تعلمته حقًا .
إذا كنت تؤكد في الغالب ما كنت تعتقده بالفعل ، فربما لم يكن ذلك مفيدًا كتجربة.
فكّر في إيقاف تشغيل الأخبار عندما تشعر بالغضب.
للمساعدة في تخفيف مخاطر التحيز ، حاول وضع المعلومات السلبية في هذا السياق : تحدث أشياء سيئة كل يوم ، لكن هذا لا يعني أن الحياة سيئة بالضرورة أو تزداد سوءًا. عندما تسمع إحصاءًا سلبيًا أو تسمع أخبارا عن بعض الكوارث الحديثة ، يجب عليك عدم شطبها فقط ، ولكن بدلاً من ذلك حاول أن تفكر فيما إذا كانت هذه نقطة بيانات معزولة أو جزءًا من اتجاه أكبر. الفكرة هي أنه إذا قمت بتخزين معلومات جديدة بطريقة أكثر موضوعية ، فسوف تمنحك وجهة نظر أكثر توازناً عند استخدامها لاحقًا كمرجع !!
#Maher_Razouk
#ماهررزوق
February 16, 2025
Detoxificarea minții - David, Austin Perlmutter
Trăim sub o vrajă- vraja tehnologiei moderne. Când ne trezim, primul lucru pe care îl facem este să ne verificăm telefonul, stăm pe rețele de socializare în loc să comunicăm față în față cu prietenii, mintea ne este mereu încărcată cu diverse gânduri, astfel suntem conectați cu noi înșine tot mai rar. Cunoșteam multe din ceea ce am citit în carte, dar e bine să ne aducem aminte aceste lucruri- este despre importanța unei minți liniștite, importanța comunicării, a unei alimentații sănătoase, a sportului, a conectării cu natura. Sunt lucruri simple și disponibile pentru toți, dar sunt esențiale pentru o minte sănătoasă într-un corp sănătos.
📚 "Imaginează-ți pentru o clipă că nu ești preocupat de nimic in mod deosebit. Te simți echilibrat şi plin de energie; nu ești câtuși de puțin obosit, îingândurat sau îngrijorat. Ești încrezător in capacitatea corpului tău de a-ti purta de grijă si de a se vindeca singur. Nu esti stresat, findcă ai încredere că orice problemă cu care te confrunți se va rezolva de la sine. Nu-ți faci griji pentru ziua de mâine, deoarece ești încrezător în capacitatea ta de a fructifica posibilitățile care se vor ivi. În plus, te simți împăcat cu trecutul, oricât ar fi fost acesta de traumatizant. Ești împăcat chiar și cu prietenii care au păreri total diferite de ale tale. Totul
e așa cum trebuie. Ai un discurs interior relaxat, deschis si plin de speranţă. Viaţa ta este ca o melodie pe care vrei s-o asculți la nesfårșit."
Trăim sub o vrajă- vraja tehnologiei moderne. Când ne trezim, primul lucru pe care îl facem este să ne verificăm telefonul, stăm pe rețele de socializare în loc să comunicăm față în față cu prietenii, mintea ne este mereu încărcată cu diverse gânduri, astfel suntem conectați cu noi înșine tot mai rar. Cunoșteam multe din ceea ce am citit în carte, dar e bine să ne aducem aminte aceste lucruri- este despre importanța unei minți liniștite, importanța comunicării, a unei alimentații sănătoase, a sportului, a conectării cu natura. Sunt lucruri simple și disponibile pentru toți, dar sunt esențiale pentru o minte sănătoasă într-un corp sănătos.
📚 "Imaginează-ți pentru o clipă că nu ești preocupat de nimic in mod deosebit. Te simți echilibrat şi plin de energie; nu ești câtuși de puțin obosit, îingândurat sau îngrijorat. Ești încrezător in capacitatea corpului tău de a-ti purta de grijă si de a se vindeca singur. Nu esti stresat, findcă ai încredere că orice problemă cu care te confrunți se va rezolva de la sine. Nu-ți faci griji pentru ziua de mâine, deoarece ești încrezător în capacitatea ta de a fructifica posibilitățile care se vor ivi. În plus, te simți împăcat cu trecutul, oricât ar fi fost acesta de traumatizant. Ești împăcat chiar și cu prietenii care au păreri total diferite de ale tale. Totul
e așa cum trebuie. Ai un discurs interior relaxat, deschis si plin de speranţă. Viaţa ta este ca o melodie pe care vrei s-o asculți la nesfårșit."
August 31, 2020
Brain Wash, written by David and Austin Perlmutter, explains how our evolving brain in the past has kept us out of trouble is now being hack by corporations and really our lifestyle. This leads to being unhappy, feel lonely, chronically stressed, and more in a world where everything can get to us at the touch of our fingers. It’s kinda strange. The authors explain how this ‘hack’, which can range from junk foods to social media likes and more, can become like a drug and drags us into a constant cycle of unhappiness. However, the authors don’t just explain what’s happening but how to solve it. This book has opened my eyes to certain cycles that I didn’t even know I can fall into can be fixed. It’s a book about the basics if you want to better your life and generally just how you feel, though I do warn you might have to google a few definitions and explanations, or at least that how it was for me. I would recommend this book to anyone who wants to better their lives. 3 out 5 stars.
November 12, 2021
Dit boek kreeg ik ter gelegenheid van mij pensioen. Postuum, zou ik haast zeggen, want vanwege corona was een bijeenkomst met collega s natuurlijk uitgesloten. Het is een interessant boek, ik heb vlijtig aantekeningen gemaakt en hoop e.e.a. met wat plaatjes verder uit te werken. Veel was wel bekend, maar niet meer parate kennis. Een neurologische onderbouwing van hoe stress en depressie zich kunnen opbouwen en een onderdeel van je karakter kunnen worden. Maar het is ook omkeerbaar, aldus de schrijvers. Met inzicht en enige inspanning is het mogelijk. Belangrijke boosdoeners zijn in ieder geval de sociale media en verkeerde voeding. Er zijn echter meer boosdoeners. Een nuttig boek met praktische tips die geen onhaalbare inspanning vergen.
November 24, 2020
I think overall this is a great high level overview book. The problem that arises is that those who may be more inclined to read it are likely those interested in the field already, and therefore have a lot of this knowledge anyway. The tricky thing is getting in the hands of people who haven’t already delved into this world. I think for those people there would be amazing information to help begin their change and growth, from there you have the freedom to explore certain topics in more depth if you wanted to..
I’m appreciative of it for that reason, it’s a great recommendation for friends and family of mine who aren’t this way inclined.
I’m appreciative of it for that reason, it’s a great recommendation for friends and family of mine who aren’t this way inclined.
January 6, 2021
Another COVID-19 mental health help type read, but this one is backed by science and written by doctors. It’s things I inherently knew but was helpful to see in one place. As a positive note, this was more reassuring that I was on the right track as many of the elements of the 10 day Brain Wash program they recommend were things I was already proactively doing on my own. If you’re looking for a plan to help you towards a happier you, this would be a place to start. Also, a big chunk of the book is recipes so it’s not as dense as you might think.
June 28, 2022
Ništa novo. Nisam impresionirana.
October 18, 2020
Well written with scientific research on subjects that are critical to everyone's lives. This book made me pay attention to disconnection syndrome and value impacts of healthier social relationships, sleeping, exercise and food and their relation to our brain. It ends by giving many practical advices on how we can all improve
October 11, 2021
Studying the brain has become somewhat of a hobby for me since the start of the pandemic. Reading as much I have, I thought I had a full arsenal of information, then I was introduced to neurologist Dr. Perlmutter. This book was one of the best, as it is both knowledgeable and practical. I will definitely be taking part in the 10 day reset plan.
December 16, 2020
Well, there is a lot of information that overlaps the Grain Brain book, but the notion of Disconnection Syndrome rings true, and the tips for beating it are (intuitive) but a handy reminder. It is much like the advice your grandmother might give you.
November 25, 2021
I loved this. What common sense advice and doable ideas to set yourself straight. I’m blown away at how relatable all of this book is if you find yourself out of sorts and want to start a new path. Great book.
November 5, 2020
Detox
Declutter
Strengthen Up
Declutter
Strengthen Up
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