This article is an excerpt from the Shortform book guide to "The Extended Mind" by Annie Murphy Paul. Shortform has the world's best summaries and analyses of books you should be reading.
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Looking for some ways to improve cognitive function? How can you use your body to improve your cognition?
According to Annie Murphy Paul, modern society is at odds with our neurobiology. In her book The Extended Mind, she explains how to improve cognitive function based on the evolutionary methods our brains thrive on—actively engaging with our bodies.
Keep reading to learn three ways to improve cognitive function, according to Paul’s methods.
Improving Cognitive Function: Paul’s 3 Ways
According to science writer Annie Murphy Paul, people who know how to make use of external aids have a cognitive advantage because modern society is at odds with our neurobiology. Our brains evolved to suit a hunter-gatherer lifestyle in which we were actively engaged with our bodies, the world around us, and our relationships with each other. However, the world has quickly changed, and our society, full of abstract ideas, artificial environments, and social isolation, no longer stimulates our brains in a way that unlocks their full potential. Paul claims that some of the best ways to improve cognitive function involve using your body.
In this article, we’ll describe the three ways Paul recommends you can involve your body in improving your cognitive function.
1. Exercise Strategically
The first way you can use your body to improve your cognitive function is by exercising in a way that matches the kind of thinking you want to do. Paul distinguishes among mild exercise, moderate exercise, and heavy, sustained exercise, and she asserts that each level of physical exertion has a different effect on your brain.
First, Paul states that mild exercise (which includes standing and fidgeting, which is any small repetitive movement) boosts your ability to focus and your overall quality of thought when compared to simply sitting still. It costs energy to restrain your natural impulse to move, and this mental drain weakens your cognition. Consequently, Paul recommends using a standing desk rather than a sitting desk, if possible, and allowing yourself to freely fidget and switch positions while working.
(Shortform note: Arguably, this tip is less about engaging in exercise and more about avoiding an excessive amount of sitting still. You may have heard the phrase “sitting is the new smoking” due to its negative health effects—although this isn’t literally true, sitting for too long does stall digestion and metabolism and may interfere with sleep quality. Both of these effects can cause a range of health concerns. While fidgeting in a seated position may help you think, it’s not enough to ward off the risks of a sedentary routine. If you don’t have access to a standing desk for work, make sure to take breaks from sitting at least once an hour.)
Second, Paul explains that moderate exercise, which includes brisk walking and any other brief or light physical activity, boosts your thinking in the same way as mild exercise but with an even stronger effect. Unlike mild exercise’s impact, this cognitive enhancement lasts for up to two hours after you stop exercising. Thus, Paul recommends that you exercise before work whenever possible and work out the body while taking breaks from cognitively demanding tasks.
(Shortform note: While Paul emphasizes the short-term cognitive benefits in the hours after exercising, evidence shows that regular exercise significantly improves your cognition in the long run, too. In Spark, John Ratey asserts that exercise produces a specific protein in the brain that creates more connections between neurons and strengthens the signals between neurons, resulting in improved cognition on a long-lasting, biological level.)
Last, Paul asserts that heavy, sustained exercise that significantly raises your heart rate for 40 minutes or more has a very different effect on the brain. This kind of exercise impairs your thinking: As your brain devotes more mental resources to managing your body, it reduces activity in the prefrontal cortex. As a result, you fall into a mild trance state in which it’s harder to think logically, but it’s easier to come up with new ideas and creative connections. Therefore, if you need a boost of creativity, try heavy exercise.
(Shortform note: This state of “transient hypofrontality” caused by heavy, sustained exercise is likely at least partly responsible for the “runner’s high” described by distance runners. In addition to triggering looser, more creative thinking, the runner’s high involves losing a sense of time, increasing your mindfulness of the present moment, and experiencing peaceful euphoria. Your creative thoughts during this period of transient hypofrontality will be harder to remember after you return to a normal cognitive state, so make sure to write them down.)
2. Use Your Body to Think Through Ideas
Paul explains that performing specific motions is a good way to improve your cognitive function, ability to learn, understand complex ideas, and think through problems. The brain is exceptionally good at learning physical skills through practice, a holdover from our evolutionary past. We can remember things we’ve physically done much more easily than words or images. Consequently, you can process and synthesize abstract concepts more effectively if you express them in your body.
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Here's what you'll find in our full The Extended Mind summary:
- Why you don't need to withdraw into your mind to achieve optimal cognition
- Cognitive strategies and habits that will help you better understand complex ideas
- How gesturing with your hands helps you think better
