I use a conceptual and practical system I developed decades ago as an example.

Since childhood, I've been interested in the brain-mind connection, so I developed a system using scientific breakthroughs, experiments, and the experiences of successful people in my circles.

This story provides a high-level overview of a custom system to inform and inspire readers. Creating a mind gym was one of my best personal and professional investments.

Such a complex system may not be possible for everyone or appear luxurious at first. However, the process and approach may help you find more accessible and viable solutions.

Visualizing the brain as a muscle, I learned to stimulate it with physical and mental exercises, applying a new mindset and behavioral changes.

My methods and practices may not work for others because we're all different. I focus on the approach's principles and highlights so you can create your own program.

Some create a conceptual and practical system intuitively, and others intellectually. Both worked. I see intellect and intuition as higher selves.

The mental tools I introduce are based on lifestyle changes and can be personalized by anyone, barring physical constraints or underlying health conditions.

Some people can't meditate despite wanting to due to mental constraints. This story lacks exceptions.

People's systems may vary. Many have used my tools successfully. All have scientific backing because their benefits attracted scientists. None are unethical or controversial.

My focus is cognition, which is the neocortex's ability. These practices and tools can affect the limbic and reptilian brain regions.

A previous article discussed brain health's biological aspects. This article focuses on psychology.

Thinking, learning, and remembering are cognitive abilities. Cognitive abilities determine our health and performance.

Cognitive health is the ability to think, concentrate, learn, and remember. Cognitive performance boosting involves various tools and processes. My system and protocols address cognitive health and performance.

As a biological organ, the brain's abilities decline with age, especially if not used regularly. Older people have more neurodegenerative disorders like dementia.

As aging is inevitable, I focus on creating cognitive reserves to remain mentally functional as we age and face mental decline or cognitive impairment.

My protocols focus on neurogenesis, or brain growth and maintenance. Neurons and connections can grow at any age.

Metacognition refers to knowing our cognitive abilities, like thinking about thinking and learning how to learn.

In the following sections, I provide an overview of my system, mental tools, and protocols.

This system summarizes my 50-year career. Some may find it too abstract, so I give examples.

First, explain the system. Section 2 introduces activities. Third, how to measure and maintain mental growth.

1 — Developed a practical mental gym.

The mental gym is a metaphor for the physical fitness gym to improve our mental muscles.

This concept covers brain and mind functionality. Integrated biological and psychological components.

I'll describe my mental gym so my other points make sense. My mental gym has physical and mental tools.

Mindfulness, meditation, visualization, self-conversations, breathing exercises, expressive writing, working in a flow state, reading, music, dance, isometric training, barefoot walking, cold/heat exposure, CBT, and social engagements are regular tools.

Dancing, walking, and thermogenesis are body-related tools. As the brain is part of the body and houses the mind, these tools can affect mental abilities such as attention, focus, memory, task switching, and problem-solving.

Different people may like different tools. I chose these tools based on my needs, goals, and lifestyle. They're just examples. You can choose tools that fit your goals and personality.

2 — Performed tasks regularly.

These tools gave me clarity. They became daily hobbies. Some I did alone, others with others.

Some examples: I meditate daily. Even though my overactive mind made daily meditation difficult at first, I now enjoy it. Meditation three times a day sharpens my mind.

Self-talk is used for self-therapy and creativity. Self-talk was initially difficult, but neurogenesis rewired my brain to make it a habit.

Cold showers, warm baths with Epsom salts, fasting, barefoot walks on the beach or grass, dancing, calisthenics, trampoline hopping, and breathing exercises increase my mental clarity, creativity, and productivity.

These exercises can increase BDNF, which promotes nervous system growth. They improve mental capacity and performance by increasing blood flow and brain oxygenation.

I use weekly and occasional activities like dry saunas, talking with others, and community activities.

These activities stimulate the brain and mind, improving performance and cognitive capacity.

3 — Measured progress, set growth goals.

Measuring progress helps us stay on track. Without data, it's hard to stay motivated. When we face inevitable setbacks, we may abandon our dreams.

I created a daily checklist for a spreadsheet with macros. I tracked how often and long I did each activity.

I measured my progress objectively and subjectively. In the progress spreadsheet, I noted my meditation hours and subjective feelings.

In another column, I used good, moderate, and excellent to get qualitative data. It took time and effort. Later, I started benefiting from this automated structure.

Creating a page for each activity, such as meditation, self-talk, cold showers, walking, expressive writing, personal interactions, etc., gave me empirical data I could analyze, modify, and graph to show progress.

Colored charts showed each area's strengths and weaknesses.

Strengths motivate me to continue them. Identifying weaknesses helped me improve them.

As the system matured, data recording became a habit and took less time. I saw the result immediately because I automated the charts when I entered daily data. Early time investment paid off later.

Mind Gym Benefits, Effective Use, and Progress Measuring

This concept helped me move from comfort to risk. I accept things as they are.

Turnarounds were made. I stopped feeling "Fight-Flight-Freeze" and maintained self-control.

I tamed my overactive amygdala by strengthening my brain. Stress and anxiety decreased. With these shifts, I accepted criticism and turned envy into admiration. Clarity improved.

When the cognitive part of the brain became stronger and the primitive part was tamed, managing thoughts and emotions became easier. My AQ increased. I learned to tolerate people, physical, mental, and emotional obstacles.

Accessing vast information sources in my subconscious mind through an improved RAS allowed me to easily tap into my higher self and recognize flaws in my lower self.

Summary

The brain loves patterns and routines, so habits help. Observing, developing, and monitoring habits mindfully can be beneficial. Mindfulness helps us achieve this goal systematically.

As body and mind are connected, we must consider both when building habits. Consistent and joyful practices can strengthen neurons and neural connections.

Habits help us accomplish more with less effort. Regularly using mental tools and processes can improve our cognitive health and performance as we age.

Creating daily habits to improve cognitive abilities can sharpen our minds and boost our well-being.

Some apps monitor our activities and behavior to help build habits. If you can't replicate my system, try these apps. Some smartwatches and fitness devices include them.

Set aside time each day for mental activities you enjoy. Regular scheduling and practice can strengthen brain regions and form habits. Once you form habits, tasks become easy.

Improving our minds is a lifelong journey. It's easier and more sustainable to increase our efforts daily, weekly, monthly, or annually.

Despite life's ups and downs, many want to remain calm and cheerful.

This valuable skill is unrelated to wealth or fame. It's about our mindset, fueled by our biological and psychological needs.

Here are some lessons I've learned about staying calm and composed despite challenges and setbacks.

1 — Tranquillity starts with observing thoughts and feelings.

2 — Clear the mental clutter and emotional entanglements with conscious breathing and gentle movements.

3 — Accept situations and events as they are with no resistance.

4 — Self-love can lead to loving others and increasing compassion.

5 — Count your blessings and cultivate gratitude.

Clear thinking can bring joy and satisfaction. It's a privilege to wake up with a healthy body and clear mind, ready to connect with others and serve them.

Thank you for reading my perspectives. I wish you a healthy and happy life.

The best free tools are probably unknown to you.

Modern startups are easy to build.

Start with free tools.

Let’s go.

Web development — Webflow

Code-free HTML, CSS, and JS.

Webflow isn't like Squarespace, Wix, or Shopify.

It's a super-fast no-code tool for professionals to construct complex, highly-responsive websites and landing pages.

Webflow can help you add animations like those on Apple's website to your own site.

I made the jump from WordPress a few years ago and it changed my life.

No damn plugins. No damn errors. No damn updates.

The best, you can get started on Webflow for free.

Data tracking — Airtable

Spreadsheet wings.

Airtable combines spreadsheet flexibility with database power without code.

• Airtable is modern.

• Airtable has modularity.

• Scaling Airtable is simple.

Airtable, one of the most adaptable solutions on this list, is perfect for client data management.

Clients choose customized service packages. Airtable consolidates data so you can automate procedures like invoice management and focus on your strengths.

Airtable connects with so many tools that rarely creates headaches. Airtable scales when you do.

Airtable's flexibility makes it a potential backend database.

Design — Figma

Better, faster, easier user interface design.

Figma rocks!

• It’s fast.

• It's free.

• It's adaptable

First, design in Figma.

Iterate.

Export development assets.

Figma lets you add more team members as your company grows to work on each iteration simultaneously.

Figma is web-based, so you don't need a powerful PC or Mac to start.

Task management — Trello

Unclock jobs.

Tacky and terrifying task management products abound. Trello isn’t.

Those that follow Marie Kondo will appreciate Trello.

• Everything is clean.

• Nothing is complicated.

• Everything has a place.

Compared to other task management solutions, Trello is limited. And that’s good. Too many buttons lead to too many decisions lead to too many hours wasted.

Trello is a must for teamwork.

Domain email — Zoho

Free domain email hosting.

Professional email is essential for startups. People relied on monthly payments for too long. Nope.

Zoho offers 5 free professional emails.

It doesn't have Google's UI, but it works.

VPN — Proton VPN

Fast Swiss VPN protects your data and privacy.

Proton VPN is secure.

• Proton doesn't record any data.

• Proton is based in Switzerland.

Swiss privacy regulation is among the most strict in the world, therefore user data are protected. Switzerland isn't a 14 eye country.

Journalists and activists trust Proton to secure their identities while accessing and sharing information authoritarian governments don't want them to access.

Web host — Netlify

Free fast web hosting.

Netlify is a scalable platform that combines your favorite tools and APIs to develop high-performance sites, stores, and apps through GitHub.

Serverless functions and environment variables preserve API keys.

Netlify's free tier is unmissable.

• 100GB of free monthly bandwidth.

• Free 125k serverless operations per website each month.

Database — MongoDB

Create a fast, scalable database.

MongoDB is for small and large databases. It's a fast and inexpensive database.

• Free for the first million reads.

• Then, for each million reads, you must pay $0.10.

MongoDB's free plan has:

• Encryption from end to end

• Continual authentication

• field-level client-side encryption

If you have a large database, you can easily connect MongoDB to Webflow to bypass CMS limits.

Automation — Zapier

Time-saving tip: automate repetitive chores.

Zapier simplifies life.

Zapier syncs and connects your favorite apps to do impossibly awesome things.

If your online store is connected to Zapier, a customer's purchase can trigger a number of automated actions, such as:

1. The customer is being added to an email chain.

2. Put the information in your Airtable.

3. Send a pre-programmed postcard to the customer.

4. Alexa, set the color of your smart lights to purple.

Zapier scales when you do.

Email & SMS marketing — Omnisend

Email and SMS marketing campaigns.

This is an excellent Mailchimp option for magical emails. Omnisend's processes simplify email automation.

I love the interface's cleanliness.

Omnisend's free tier includes web push notifications.

Send up to:

• 500 emails per month

• 60 maximum SMSs

• 500 Web Push Maximum

Forms and surveys — Tally

Create flexible forms that people enjoy.

Typeform is clean but restricting. Sometimes you need to add many questions. Tally's needed sometimes.

Tally is flexible and cheaper than Typeform.

99% of Tally's features are free and unrestricted, including:

• Unlimited forms

• Countless submissions

• Collect payments

• File upload

Tally lets you examine what individuals contributed to forms before submitting them to see where they get stuck.

Airtable and Zapier connectors automate things further. If you pay, you can apply custom CSS to fit your brand.

See.

Free tools are the greatest.

Let's use them to launch a startup.

You’ll be surprised; I sure was

Blogging and writing online as a side income has now been around for a significant amount of time. Nowadays, it is a continuously rising moneymaker for prospective writers, with several writing platforms existing online. At the top of the list are Medium, Vocal Media, Newsbreak, and the biggest one of them, Quora, with 300 million active users.

Quora, unlike Medium, is a question-and-answer format platform. On Medium you are permitted to write what you want, while on Quora, you answer questions on topics that you have expertise about. Quora, like Medium, now compensates its authors for the answers they provide in comparison to the previous, in which you had to be admitted to the partner program and were paid to ask questions.

Quora just recently went live with this new partner program, Quora Plus, and the way it works is that it is a subscription for $5 a month which provides you access to metered/monetized stories, in turn compensating the writers for part of that subscription for their answers.

I too on Quora have found a lot of success on the platform, gaining 23 Million Content Views, and 300,000 followers for my space, which is kind of the Quora equivalent of a Medium article. The way in which I was able to do this was entirely thanks to a hack that I uncovered to the Quora algorithm.

In this article, I plan on discussing how much money I received from 23 million content views on Quora, and I bet you’ll be shocked; I know I was.

A Brief Explanation of How I Got 23 Million Views and How You Can Do It Too

On Quora, everything in terms of obtaining views is about finding the proper question, which I only understood quite late into the game. I published my first response in 2019 but never actually wrote on Quora until the summer of 2020, and about a month into posting consistently I found out how to find the perfect question. Here’s how:

The Process

Go to your Home Page and start scrolling… While browsing, check for the following things…

1. Answers from people you follow or your followers.

2. Advertisements

These two things are the two things you want to ignore, you don’t want to answer those questions or look at the ads. You should now be left with a couple of recommended answers. To discover which recommended answer is the best to answer as well, look at these three important aspects.

1. Date of the answer: Was it in the past few days, preferably 2–3 days, even better, past 24 hours?

2. Views: Are they in the ten thousands or hundred thousands?

3. Upvotes: Are they in the hundreds or thousands?

Now, choose an answer to a question which you think you could answer as well that satisfies the requirements above. Once you click on it, as all answers on Quora works, it will redirect you to the page for that question, in which you will have to select once again if you should answer the question.

1. Amount of answers: How many responses are there to the given question? This tells you how much competition you have. My rule is beyond 25 answers, you shouldn’t answer, but you can change it anyway you’d like.

2. Answerers: Who did the answering for the question? If the question includes a bunch of renowned, extremely well-known people on Quora, there’s a good possibility your essay is going to get drowned out.

3. Views: Check for a constant quantity of high views on each answer for the question; this is what will guarantee that your answer gets a lot of views!

The Income Reveal! How Much I Made From 23 Million Content Views

DRUM ROLL, PLEASE!

8.97 USD. Yes, not even ten dollars, not even nine. Just eight dollars and ninety-seven cents.

Possible Reasons for My Low Earnings

• Quora Plus and the answering partner program are newer than my Quora views.

• Few people use Quora+, therefore revenues are low.

• I haven't been writing much on Quora, so I'm only making money from old answers and a handful since Quora Plus launched.

• Quora + pays poorly...

Should You Try Quora and Quora For Money?

My answer depends on your needs. I never got invited to Quora's question partner program due to my late start, but other writers have made hundreds. Due to Quora's new and competitive answering partner program, you may not make much money.

If you want a fun writing community, try Quora. Quora was fun when I only made money from my space. Quora +'s paywalls and new contributors eager to make money have made the platform less fun for me.

This article is a summary to save you time. You can read my full, more detailed article, here.

The brand-new USB Rubber Ducky is much riskier than before.

With its own programming language, the well-liked hacking tool may now pwn you.

With a vengeance, the USB Rubber Ducky is back.

This year's Def Con hacking conference saw the release of a new version of the well-liked hacking tool, and its author, Darren Kitchen, was on hand to explain it. We put a few of the new features to the test and discovered that the most recent version is riskier than ever.

WHAT IS IT?

The USB Rubber Ducky seems to the untrained eye to be an ordinary USB flash drive. However, when you connect it to a computer, the computer recognizes it as a USB keyboard and will accept keystroke commands from the device exactly like a person would type them in.

Kitchen explained to me, "It takes use of the trust model built in, where computers have been taught to trust a human, in that anything it types is trusted to the same degree as the user is trusted. And a computer is aware that clicks and keystrokes are how people generally connect with it.

Over ten years ago, the first Rubber Ducky was published, quickly becoming a hacker favorite (it was even featured in a Mr. Robot scene). Since then, there have been a number of small upgrades, but the most recent Rubber Ducky takes a giant step ahead with a number of new features that significantly increase its flexibility and capability.

WHERE IS ITS USE?

The options are nearly unlimited with the proper strategy.

The Rubber Ducky has already been used to launch attacks including making a phony Windows pop-up window to collect a user's login information or tricking Chrome into sending all saved passwords to an attacker's web server. However, these attacks lacked the adaptability to operate across platforms and had to be specifically designed for particular operating systems and software versions.

The nuances of DuckyScript 3.0 are described in a new manual. 

The most recent Rubber Ducky seeks to get around these restrictions. The DuckyScript programming language, which is used to construct the commands that the Rubber Ducky will enter into a target machine, receives a significant improvement with it. DuckyScript 3.0 is a feature-rich language that allows users to write functions, store variables, and apply logic flow controls, in contrast to earlier versions that were primarily limited to scripting keystroke sequences (i.e., if this... then that).

This implies that, for instance, the new Ducky can check to see if it is hooked into a Windows or Mac computer and then conditionally run code specific to each one, or it can disable itself if it has been attached to the incorrect target. In order to provide a more human effect, it can also generate pseudorandom numbers and utilize them to add a configurable delay between keystrokes.

The ability to steal data from a target computer by encoding it in binary code and transferring it through the signals intended to instruct a keyboard when the CapsLock or NumLock LEDs should light up is perhaps its most astounding feature. By using this technique, a hacker may plug it in for a brief period of time, excuse themselves by saying, "Sorry, I think that USB drive is faulty," and then take it away with all the credentials stored on it.

HOW SERIOUS IS THE RISK?

In other words, it may be a significant one, but because physical device access is required, the majority of people aren't at risk of being a target.

The 500 or so new Rubber Duckies that Hak5 brought to Def Con, according to Kitchen, were his company's most popular item at the convention, and they were all gone on the first day. It's safe to suppose that hundreds of hackers already possess one, and demand is likely to persist for some time.

Additionally, it has an online development toolkit that can be used to create attack payloads, compile them, and then load them onto the target device. A "payload hub" part of the website makes it simple for hackers to share what they've generated, and the Hak5 Discord is also busy with conversation and helpful advice. This makes it simple for users of the product to connect with a larger community.

It's too expensive for most individuals to distribute in volume, so unless your favorite cafe is renowned for being a hangout among vulnerable targets, it's doubtful that someone will leave a few of them there. To that end, if you intend to plug in a USB device that you discovered outside in a public area, pause to consider your decision.

WOULD IT WORK FOR ME?

Although the device is quite straightforward to use, there are a few things that could cause you trouble if you have no prior expertise writing or debugging code. For a while, during testing on a Mac, I was unable to get the Ducky to press the F4 key to activate the launchpad, but after forcing it to identify itself using an alternative Apple keyboard device ID, the problem was resolved.

From there, I was able to create a script that, when the Ducky was plugged in, would instantly run Chrome, open a new browser tab, and then immediately close it once more without requiring any action from the laptop user. Not bad for only a few hours of testing, and something that could be readily changed to perform duties other than reading technology news.

Market fraud

Due to its decentralized and fragmented character, the crypto market has integrity difficulties.

Cryptocurrencies are an immature sector, therefore market manipulation becomes a bigger issue. Many research have attempted to uncover these abuses. CryptoCompare's newest one highlights some of the industry's most typical scams.

Why are these concerns so common in the crypto market? First, even the largest centralized exchanges remain unregulated due to industry immaturity. A low-liquidity market segment makes an attack more harmful. Finally, market surveillance solutions not implemented reduce transparency.

In CryptoCompare's latest exchange benchmark, 62.4% of assessed exchanges had a market surveillance system, although only 18.1% utilised an external solution. To address market integrity, this measure must improve dramatically. Before discussing the report's malpractices, note that this is not a full list of attacks and hacks.

Clean Trading

An investor buys and sells concurrently to increase the asset's price. Centralized and decentralized exchanges show this misconduct. 23 exchanges have a volume-volatility correlation < 0.1 during the previous 100 days, according to CryptoCompares. In August 2022, Exchange A reported $2.5 trillion in artificial and/or erroneous volume, up from $33.8 billion the month before.

Spoofing

Criminals create and cancel fake orders before they can be filled. Since manipulators can hide in larger trading volumes, larger exchanges have more spoofing. A trader placed a 20.8 BTC ask order at $19,036 when BTC was trading at $19,043. BTC declined 0.13% to $19,018 in a minute. At 18:48, the trader canceled the ask order without filling it.

Front-Running

Most cryptocurrency front-running involves inside trading. Traditional stock markets forbid this. Since most digital asset information is public, this is harder. Retailers could utilize bots to front-run.

CryptoCompare found digital wallets of people who traded like insiders on exchange listings. The figure below shows excess cumulative anomalous returns (CAR) before a coin listing on an exchange.

Finally, LAYERING is a sequence of spoofs in which successive orders are put along a ladder of greater (layering offers) or lower (layering bids) values. The paper concludes with recommendations to mitigate market manipulation. Exchange data transparency, market surveillance, and regulatory oversight could reduce manipulative tactics.