9 tactics to build a stronger mind | Lisa Genova

Nov 8, 2025

In this enlightening conversation, neuroscientist Lisa Genova, known for her bestselling novels like 'Still Alice', discusses how stress affects memory and offers practical strategies to enhance cognitive resilience. She explains that attention is key to memory formation and shares tips like meditation, proper sleep, and caffeine for improved recall. Genova also introduces the Baker-Baker Paradox, emphasizing the power of vivid associations, repetition, and even self-testing. With her insights, she reassures us that occasional forgetfulness is completely normal!

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INSIGHT

Attention Is Memory's Doorway

Your brain will never remember what you don't pay attention to.
Attention is the essential first ingredient for forming lasting memories.

INSIGHT

Stress Physically Shrinks Memory Centers

Chronic stress shrinks the hippocampus and inhibits the birth of new neurons.
Restoring hippocampal size is possible with meditation, yoga, mindfulness, and exercise.

ADVICE

Nine-Second Breath To Reduce Stress

Do a simple nine-second breathing meditation: inhale four, hold one, exhale four.
Use this to lower cortisol and signal your brain and body that you are safe.

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Stress shrinks your brain. Neuroscientist Lisa Genova explains how to strengthen it. It may not feel like it when you can't find your phone or "lose" your sunglasses sitting atop your head, but your memory is an amazing ability -- and one we want to protect. So it's little wonder that any blips or blank spaces can send us spiraling into concern. Some recall issues here and there are normal, says neuroscientist and author Lisa Genova, and not every lapse means looming problems. (And don't worry, forgetting names is a surprisingly tough thing for our brains to do!) But, Genova says, there's ways we can improve our memory, increase resilience and recall and be more comfortable with ourselves and our minds. From making lists and getting Google's help to giving yourself a pop quiz, getting some meditation in, and just plain paying attention, these tips will have your steel trap gleaming.

Chapters:

0:00 Introducing the problem 1:19 #1: Practice paying attention 1:45: #2: Bulk up your hippocampus 3:18 A 9-second meditation you can try 3:59 #3 Secure your sleep 5:14 #4 Drink caffeine 5:36 #5 Create associations (the Baker-Baker Paradox) 6:36 #6 Repetition 7:14 #7 Write it down 8:03 #8 Self-testing 8:31 #9 Just Google it 9:14 Forgetting is human ---------------------------------------------------------------------------------- About Lisa Genova: Lisa Genova is the New York Times bestselling author of the novels Still Alice, Left Neglected, Love Anthony, Inside the O’Briens, and Every Note Played. Still Alice was adapted into an Oscar-winning film starring Julianne Moore, Alec Baldwin, and Kristen Stewart. Lisa graduated valedictorian from Bates College with a degree in biopsychology and holds a PhD in neuroscience from Harvard University. She travels worldwide speaking about the neurological diseases she writes about and has appeared on The Dr. Oz Show, Today, PBS NewsHour, CNN, and NPR. Her TED talk, “What You Can Do to Prevent Alzheimer’s,” has been viewed more than five million times. The New York Times bestseller REMEMBER is her first work of nonfiction. ----------------------------------------------------------------------------------

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