The document provides a checklist for optimizing brain performance and achieving academic success through an integrated approach. It discusses establishing a supportive immediate environment, proper hydration and nutrition, exercise, sleep, study habits including taking breaks, goal setting, and maintaining a balanced lifestyle. Maintaining life balance, practicing meditation, and creating a positive mindset are emphasized as important factors for being one's best.

1. Be your Best for SuccessBe your Best for Success
Getting Great GradesGetting Great Grades

2. Users Guide to the Brain
Brain optimization
requires a truly
integrative approach
Putting all the pieces together
can
result in genuine mind / body
mastery

3. Integrative Checklist
1. Immediate Environment
2. Water of Life
3. Dietary Arts
4. Hygiene
5. Exercise Arts
6. Sleep and Recuperation
7. Mental Development
8. Financial Fitness
9. Social Interconnectivity
10. Arts, Solitude, Spirit

4. “Those who value their time
seek out the experts.”
Take it one piece at a time
Every little bit helps
Feeling Overwhelmed?

5. Play & Humor Perspective
Keeping it fun, enjoy the process of
improving your ability to learn
Reducing stress around test-taking
The importance of friendship
and improving social bonds

6. Environmental Factors
Good Lighting
Air Quality, avoid molds, allergens, etc.
Ergonomics. Avoid Prolonged Sitting
Connection with Nature (tick awareness)

7. Hydration and Cognition
Quality and Quantity. Keep Track
Your brain is 70% water…
Drink before you get thirsty
Avoid Sugary Beverages

8. Food for Thought
The importance of healthy fats for
myelination and cell membranes
The importance of quality protein for
neurotransmitters

9. Exercise and Learning
From young children who need to play,
all the way to adulthood
Especially before studying
and testing
We can get a boost in learning
by getting the body moving

10. Sleep & Recuperation
Optimal amounts vary but we tend toward
sleep deprivation. 7-9 hrs is needed by most
For memorization and problem solving
Dark and quiet
Circadian rhythm

11. Study Habits
Chunking into 25 minute blocks
Cyclical Review: 20 / 1 / 4 / 7
Take movement breaks with
stretching and focused breathing

12. Mnemonics
Memory Techniques:
Association & Visualization
The Journey Method
The Phonetic Alphabet
Review Before Bed and Upon Arising

13. Goal Setting
Visualize the Grade
Time-Management
Spread the study time out over
several days

14. Study Buddies
Social circles and learning
Compare notes and synthesize
Research outside of assigned reading,
and always be on the
lookout for new ideas

15. Personal Investment
Time is money
Knowledge is power
Financial fitness is a matter of planning
and discipline (just like regular fitness)

16. Meditation
"Somatic quieting" to sharpen the saw of
mental focus
Also good immediately before test taking
Has it’s own rewards:
Cultivation of wisdom

17. Life Balance
Sports and Academics
Other Interests, Arts, etc.
Long Term / Big Picture

18. Creating Your Reality
“You are your own greatest
work of art.”
Clean your brushes
Master your craft

19. Control Panel Magic

20. Personal Proactives
Identity areas to improve upon
Doing one thing at a time is enough
Have fun with it and expect the best!

21. Be Your Best for Success
Brian Paul Allison
http://www.beyourbestforsuccess.com