Frequent Intermittent Rewards

Excerpt from "Fixated by Screens, but Seemingly Nothing Else," by Perri Klass, M.D., The New York Times, May 9, 2011:

Is a child’s fascination with the screen a cause or an effect of attention problems — or both? It’s a complicated question that researchers are still struggling to tease out.

The kind of concentration that children bring to video games and television is not the kind they need to thrive in school or elsewhere in real life, according to Dr. Christopher Lucas, associate professor of child psychiatry at New York University School of Medicine. “It’s not sustained attention in the absence of rewards,” he said. “It’s sustained attention with frequent intermittent rewards.”

The child may be playing for points accumulated, or levels achieved, but the brain’s reward may be the release of the neurotransmitter dopamine. Children with A.D.H.D. may find video games even more gratifying than other children do because their dopamine reward circuitry may be otherwise deficient.

Indeed, at least one study has found that when children with A.D.H.D. were treated with methylphenidate (Ritalin), which increases dopamine activity in the brain, they played video games less. The authors suggested that video games might serve as a kind of self-medication for these children.

So increased screen time may be a consequence of A.D.H.D., but some researchers fear it may be a cause, as well. Some studies have found that children who spend more time in front of the screen are more likely to develop attention problems later on.

In a 2010 study in the journal Pediatrics, viewing more television and playing more video games were associated with subsequent attention problems in both schoolchildren and college undergraduates.

The stimulation that video games provide “is really about the pacing, how fast the scene changes per minute,” said Dr. Dimitri Christakis , a pediatrician at the University of Washington School of Medicine who studies children and media. If a child’s brain gets habituated to that pace and to the extreme alertness needed to keep responding and winning, he said, the child ultimately may “find the realities of the world underwhelming, understimulating.”

Read entire article here...

Noise-Canceling Life's Din With Meditation

Noise Canceling, Without Headphones
by Roni Caryn Rabin
The New York Times
May 2, 2011

Studies have found that meditation helps prevent the recurrence of depression, perhaps by producing changes in parts of the brain associated with learning and anxiety. A new study suggests that meditation may modulate brain waves called alpha rhythms, which help regulate the transmission of sensory input from the surrounding environment.

Harvard researchers randomly assigned 12 healthy adults to an eight-week course of training in meditation-based stress reduction or to a control group whose participants did not meditate.

At regular intervals, researchers used an imaging technique called magnetoencephalography to measure electrical currents in an area of the brain that processes signals from the left hand. During the tests, each participant was asked to direct his attention to his or her left hand or left foot.

After eight weeks, the brain scans showed that alpha rhythms changed more quickly and in a more pronounced way in participants who had been meditating.

“If you’re reading something in a noisy environment and you want to be in a bubble, you might use your alpha rhythms like a volume knob, to turn down the volume on neurons that represent sound from the outside world,” said Catherine E. Kerr, a neuroscientist at Harvard Medical School and a co-author of the report, published April 21 in the journal Brain Research Bulletin. “We all do this to some extent, but it turns out that meditators become much more skilled at it.”

See also: Hear Out Daily Workout

Benefits Beyond Relaxation

Excerpts from “How Meditation Might Ward Off the Effects of Ageing,” by Jo Marchant, The Guardian,  April 24, 2011:

The assumption that meditation simply induces a state of relaxation is "dead wrong", says Charles Raison. Brain-imaging studies suggest that it triggers active processes within the brain, and can cause physical changes to the structure of regions involved in learning, memory, emotion regulation and cognitive processing.

The question of how the immaterial mind affects the material body remains a thorny philosophical problem, but on a practical level, "our understanding of the brain-body dialogue has made jaw-dropping advances in the last decade or two," says Raison. One of the most dramatic links between the mind and health is the physiological pathways that have evolved to respond to stress, and these can explain much about how meditation works.

When the brain detects a threat in our environment, it sends signals to spur the body into action. One example is the "fight or flight" response of the nervous system. When you sense danger, your heart beats faster, you breathe more rapidly, and your pupils dilate. Digestion slows, and fat and glucose are released into the bloodstream to fuel your next move. Another stress response pathway triggers a branch of the immune system known as the inflammatory response.

These responses might help us to run from a mammoth or fight off infection, but they also damage body tissues. In the past, the trade-off for short bursts of stress would have been worthwhile. But in the modern world, these ancient pathways are continually triggered by long-term threats for which they aren't any use, such as debt, work pressures or low social status. "Psychological stress activates these pathways in exactly the same way that infection does," says Raison…

Meditation seems to be effective in changing the way that we respond to external events. After short courses of mindfulness meditation, people produce less of the stress hormone cortisol, and mount a smaller inflammatory response to stress. One study linked meditators' lower stress to changes in the amygdala —a  brain area involved in fear and the response to threat.

Read the entire article here…

See also: Shamatha Project

Coping with Chaos by Categorizing

Excerpt from “Chaos Promotes Stereotyping,” by Philip Ball, Nature.com, April 7, 2011:

A study shows that messy surroundings also make people more likely to stereotype others.

Diederik Stapel and Siegwart Lindenberg, social scientists at Tilburg University in the Netherlands, asked subjects in messy or orderly everyday environments (a street and a railway station) to complete questionnaires that probed their judgements about certain social groups. They found small but significant and systematic differences in the responses: there was more stereotyping in the disorderly areas than the clean ones…

Study subjects sat further away from someone of another race when the train station was a mess.

In one experiment, passers-by in the busy Utrecht railway station were asked to sit in a row of chairs and answer a questionnaire for the reward of a chocolate bar or an apple. The researchers took advantage of a cleaners' strike that had left the station dirty and litter-strewn to create their messy environment; they returned to do the same testing once the strike was over and the station was clean.

In the questionnaires, participants were asked to rate how much certain social groups — Muslims, homosexuals and Dutch people — conformed to qualities that formed part of positive and negative stereotypes, as well as qualities unrelated to stereotypes. For example, the 'positive' stereotypes for homosexuals were (creative, sweet), the 'negative' were (strange, feminine) and the neutral terms were (impatient, intelligent).

As well as probing these responses, the experiment examined unconscious negative responses to race. All the subjects were white, but when they were asked to sit down, one chair at the end of the row was already occupied by a black or white Dutch person. In the messy station, people sat on average further from the black person than the white one, whereas in the clean station there was no statistical difference…

Stapel and Lindenberg say that stereotyping may be an attempt to mentally compensate for mess: "a way to cope with chaos, a mental cleaning device" that partitions other people neatly into predefined categories.

Read the rest of the article…

See also: Broken Windows Theory

Our Minds Create the Medicine

Professor Funk’s YouTube Channel

The Holy Grail of Brain Training

Illustration by Peter Arkle for Newsweek

Excerpt from “Can You Build a Better Brain?” by Sharon Begley, Newsweek, Jan. 10 & 17, 2011:

The rule that “neurons that fire together, wire together” suggests that cognitive training should boost mental prowess. Studies are finding just that, but with a crucial caveat. Training your memory, reasoning, or speed of processing improves that skill, found a large government-sponsored study called ACTIVE. Unfortunately, there is no transfer: improving processing speed does not improve memory, and improving memory does not improve reasoning. Similarly, doing crossword puzzles will improve your ability to?.?.?.?do crosswords. “The research so far suggests that cognitive training benefits only the task used in training and does not generalize to other tasks,” says Columbia’s Yaakov Stern.

The holy grail of brain training is something that does transfer, and here there are three good candidates. The first is physical exercise. Simple aerobic exercise, such as walking 45 minutes a day three times a week, improves episodic memory and executive-control functions by about 20 percent, finds Art Kramer of the University of Illinois at Urbana-Champaign. His studies have mostly been done in older adults, so it’s possible the results apply only to people whose brain physiology has begun to deteriorate—except that that happens starting in our 20s. Exercise gooses the creation of new neurons in the region of the hippocampus that files away experiences and new knowledge. It also stimulates the production of neuron fertilizers such as BDNF, as well as of the neurotransmitters that carry brain signals, and of gray matter in the prefrontal cortex. Exercise stimulates the production of new synapses, the connections that constitute functional circuits and whose capacity and efficiency underlie superior intelligence. Kramer finds that a year of exercise can give a 70-year-old the connectivity of a 30-year-old, improving memory, planning, dealing with ambiguity, and multitasking. “You can think of fitness training as changing the molecular and cellular building blocks that underlie many cognitive skills,” he says. “It thus provides more generalizable benefits than specifically training memory or decision making.”

The second form of overall mental training is meditation, which can increase the thickness of regions that control attention and process sensory signals from the outside world. In a program that neuroscientist Amishi Jha of the University of Miami calls mindfulness-based mind-fitness training, participants build concentration by focusing on one object, such as a particular body sensation. The training, she says, has shown success in enhancing mental agility and attention “by changing brain structure and function so that brain processes are more efficient,” the quality associated with higher intelligence.

Finally, some videogames might improve general mental agility. Stern has trained older adults to play a complex computer-based action game called Space Fortress, which requires players to shoot missiles and destroy the fortress while protecting their spaceship against missiles and mines. “It requires motor control, visual search, working memory, long-term memory, and decision making,” he says. It also requires that elixir of neuroplasticity: attention, specifically the ability to control and switch attention among different tasks. “People get better on tests of memory, motor speed, visual-spatial skills, and tasks requiring cognitive flexibility,” says Stern. Kramer, too, finds that the strategy-heavy videogame Rise of Nations improves executive-control functions such as task switching, working memory, visual short-term memory, and reasoning in older adults.

Read the entire article…

Naturally Metacognitive

WATCH FULL PROGRAM

See also:

• Metacognition
• Herbert Simon
• Mark Beeman (Northwestern University), John Kounios (Drexel University)
• “The Eureka Hunt: Why do good ideas come to us when they do?” by Jonah Lehrer, New Yorker, July 28, 2008
• Soryu Scott's Method for Better Decision-Making

Slowing Down Remembrance of Things Fast

“…fear does not actually speed up our rate of perception or mental processing. Instead, it allows us to remember what we do experience in greater detail. Since our perception of time is based on the number of things we remember, fearful experiences thus seem to unfold more slowly.”

From “How the Brain Stops Time,” by Jeff Wise, Psychology Today, March 13, 2010

Stetson C, Fiesta MP, & Eagleman DM. (2007). Does time really slow down during a frightening event? PloS One. 2 (12).

Ego-Free States

Excerpts from “Hallucinogens Have Doctors Tuning In Again,” by John Tierney, New York Times, April 12, 2010:

Researchers from around the world are gathering this week in San Jose, California, for the largest conference on psychedelic science held in the United States in four decades. They plan to discuss studies of psilocybin and other psychedelics for treating depression in cancer patients, obsessive-compulsive disorder, end-of-life anxiety, post-traumatic stress disorder and addiction to drugs or alcohol.

…Scientists are especially intrigued by the similarities between hallucinogenic experiences and the life-changing revelations reported throughout history by religious mystics and those who meditate. These similarities have been identified in neural imaging studies conducted by Swiss researchers and in experiments led by Roland Griffiths, a professor of behavioral biology at Johns Hopkins.

…“There’s this coming together of science and spirituality,” said Rick Doblin, the executive director of Multidisciplinary Association for Psychedelic Studies. “We’re hoping that the mainstream and the psychedelic community can meet in the middle and avoid another culture war. Thanks to changes over the last 40 years in the social acceptance of the hospice movement and yoga and meditation, our culture is much more receptive now, and we’re showing that these drugs can provide benefits that current treatments can’t.”

…Dr. Charles S. Grob, a psychiatrist who is involved in an experiment at U.C.L.A., describes it as “existential medicine” that helps dying people overcome fear, panic and depression.

“Under the influences of hallucinogens,” Dr. Grob writes, “individuals transcend their primary identification with their bodies and experience ego-free states before the time of their actual physical demise, and return with a new perspective and profound acceptance of the life constant: change.”

Read the entire article here…

[Thanks Dōshin!]

Less Small Talk

Excerpt from “Talk Deeply, Be Happy?” by Roni Caryn Rabin, New York Times (March 17, 2010):

…people who spend more of their day having deep discussions and less time engaging in small talk seem to be happier, said Matthias Mehl, a psychologist at the University of Arizona who published a study on the subject.

“We found this so interesting, because it could have gone the other way — it could have been, ‘Don’t worry, be happy’ — as long as you surf on the shallow level of life you’re happy, and if you go into the existential depths you’ll be unhappy,” Dr. Mehl said.

But, he proposed, substantive conversation seemed to hold the key to happiness for two main reasons: both because human beings are driven to find and create meaning in their lives, and because we are social animals who want and need to connect with other people.

More…

The Most Fruitful Type of Mind Wandering

Excerpt from “Stop Paying Attention: Zoning Out Is a Crucial Mental State,” by Carl Zimmer, Discover (June 2009):

When our minds wander, we lose touch with the outside world. We don’t actually black out, of course, but we are more likely to make mistakes, fail to encode memories, or miss a connection. Zoning out makes us particularly prone to these errors. Schooler and Smallwood, along with Merrill McSpadden of the University of British Columbia, tested the effect of zoning out by having a test group read a Sherlock Holmes mystery in which a villain used a pseudonym. As people were reading the passages discussing this fact, the researchers checked their state of attentiveness. Just 30 percent of the people who were zoning out at the key moments could give the villain’s pseudonym, while 61 percent of the people who weren’t zoning out at those moments succeeded.

These results are shocking when you stop to think about them. Each of us has a magnificent hive of billions of neurons in our head, joined to each other by trillions of connections. The human brain is arguably the most complex organ in the natural world. And yet studies on mind wandering are showing that we find it difficult to stay focused for more than a few minutes on even the easiest tasks, despite the fact that we make mistakes whenever we drift away.

The fact that both of these important brain networks become active together suggests that mind wandering is not useless mental static. Instead, Schooler proposes, mind wandering allows us to work through some important thinking. Our brains process information to reach goals, but some of those goals are immediate while others are distant. Somehow we have evolved a way to switch between handling the here and now and contemplating long-term objectives. It may be no coincidence that most of the thoughts that people have during mind wandering have to do with the future.

Even more telling is the discovery that zoning out may be the most fruitful type of mind wandering. In their fMRI study, Schooler and his colleagues found that the default network and executive control systems are even more active during zoning out than they are during the less extreme mind wandering with awareness. When we are no longer even aware that our minds are wandering, we may be able to think most deeply about the big picture.

More…

[See also: Shinzen Young’s Focus Out strategy]

What We Get to Keep from Our Experiences

 

“There is an experiencing self, who lives in the present and knows the present, is capable of re-living the past, but basically it has only the present. It's the experiencing self that the doctor approaches -- you know, when the doctor asks, Does it hurt now when I touch you here? And then there is a remembering self, and the remembering self is the one that keeps score, and maintains the story of our life, and it's the one that the doctor approaches in asking the question, How have you been feeling lately? or How was your trip to Albania? or something like that. Those are two very different entities, the experiencing self and the remembering self and getting confused between them is part of the mess of the notion of happiness.

Now, the remembering self is a storyteller. And that really starts with a basic response of our memories -- it starts immediately. We don't only tell stories when we set out to tell stories. Our memory tells us stories, that is, what we get to keep from our experiences is a story.”

~ Daniel Kahneman, from “The Riddle of Experience vs. Memory,” TED Talks (February 2010)

[Thanks Kit!]

Interconnected in Surprising Ways

Excerpt from “Botox Treatment Slows Perception of Negative Emotions” by Jonathan Rottenberg, Ph.D., Psychology Today (January 31, 2010):

Our default assumption is that our eyes and our brains are the organs dedicated to processing emotional information. New work led by David Havas of the University of Wisconsin, to be published in the journal Psychological Science, provides a fascinating demonstration that our facial muscles share in this job.

The new study reported on 40 people who were treated with Botox. Tiny applications of the nerve poison were used to deactivate muscles in the forehead that cause frowning (the corrugator muscles).

Before and after the Botox treatment, patients were asked to read written statements that carried an emotional tenor, including statements that were angry ("The pushy telemarketer won't let you return to your dinner"); sad ("You open your email in-box on your birthday to find no new emails"); or happy ("The water park is refreshing on the hot summer day.")

The authors used reading time as a proxy for processing speed.

The results showed no change in the time needed to understand the happy sentences. But in a fascinating result, after Botox treatment, the subjects needed more time to read the angry and sad sentences…

Perhaps the most interesting implication of the study is scientific. It shows yet again that our systems for communicating and perceiving emotion are interconnected, often in surprising ways.

Happiness Not as a Trait But as a Skill

“Now we mostly have monks and other religious figures preaching about these ideas [compassion training]. It's quite another thing to have a hard-nosed neuroscientist like me suggest that such training may have beneficial consequences for how we act toward others as well as promoting health. Most people accept the idea that regular physical exercise is something they should do for the remainder of their lives. Imagine how different things might be if we accepted the notion that the regular practice of mental exercises to strengthen compassion is something to incorporate into everyday life…I've been talking about happiness not as a trait but as a skill, like tennis. If you want to be a good tennis player, you can't just pick up a racket—you have to practice."

~ Richard Davidson, from “This Is Your Brain on Happiness,” by Penelope Green, O, The Oprah Magazine (March 1, 2008)

Transforming Abstract Space into a Place

From “Global Impositioning Systems,” by Alex Hutchinson, The Walrus (November 2009):

Like any other human trait, navigational skill varies widely — some people crow about their abilities, while others lament their ineptitude…

We’re now on the cusp of an even more dramatic change, as we enter the age of the Global Positioning System, which is well on its way to being a standard feature in every car and on every cellphone.

At the same time, neuroscientists are starting to uncover a two-way street: our brains determine how we navigate, but our navigational efforts also shape our brains. The experts are picking up some worrying signs about the changes that will occur as we grow accustomed to the brain-free navigation of the GPS era…

To many, the beauty of the devices is precisely that we no longer have any need to painstakingly assemble those cognitive maps. But Cornell University human-computer interaction researcher Gilly Leshed argues that knowledge of an area means more than just finding your way around.

Navigation underlies the transformation of an abstract “space” to a “place” that has meaning and value to an individual. For the GPS users Leshed and her colleagues observed in an ethnographic study, the virtual world on the screens of their devices seemed to blur and sometimes take over from the real world that whizzed by outside. “Instead of experiencing physical locations, you end up with a more abstract representation of the world,” she says…

[Some researchers fear] that overreliance on GPS…will result in our using the spatial capabilities of the hippocampus less, and that it will in turn get smaller. Other studies have tied atrophy of the hippocampus to increased risk of dementia…

[Millions of people] now pay to join health clubs where they can spin their legs on treadmills and exercise bikes to make up the miles they no longer travel in their daily lives. Many others choose to forsake “efficiency” by biking to work or walking to the supermarket, because they’ve realized that letting technology do too much leaves their bodies worse off. We may soon take the same approach with our brains.

Online Exclusive: Does My Sense of Direction Suck? from The Walrus Magazine on Vimeo.

Test Your Sense of Direction

Endogenous Repair

From "Stem Cells: Untold Stories,” a conversation between Doris Taylor and Krista Tippett, Speaking of Faith, October 29, 2009:

Building Hearts + Lengthening Telomeres from Speaking of Faith on Vimeo.

"What we think impacts who we are. We know that. We know that, whether it's what we think makes us grumpy or what we think makes us happy. And we're learning that those have an impact on our physical body. Stress ages your stem cells. There's science out there from some of the best laboratories in the world showing that the way a cell knows how old it is, is it has a little piece of DNA, chromosome, right? On the end of that chromosome is a little piece of DNA called a telomere. And every time your cell divides, that gets shorter. And when it reaches a certain point, it says, "Oops. I'm old. Time to die." Well, stress makes that piece of DNA get shorter. So stress literally ages your stem cells. If you believe that's true, and it is, it also ought to be possible to reverse stress and make your cells younger...

[Matthieu Ricard] is doing some studies with some people at the University of Wisconsin where he and a number of his colleagues meditate, and as they meditate they measure differences in their brainwaves. And I basically said I would predict that those very same things that when you meditate and you have positive brainwave changes would also have an effect on your stem cells. He very graciously -- and this is an N of one -- let us measure cells in his blood before and after meditation. And what we found was a huge increase in the number of positive stem cells in blood. Largest increase I've ever seen, after fifteen minutes of meditation...

It's all about endogenous repair...

We have inflammation going on inside our blood vessels, inside our organs, inside our tissues. And I think those are nature's cues to say, "Send me cells." Well, I would also say that meditation is essentially doing that without the inflammation. It's nature's way of sending those cells to the sites where you need them in a way to turn down the negative aspects of stress. So stress in my mind is another word for inflammation. I would say inflammation is the physiologic consequence of stress."