LIMITLESS

EXPANDED EDITION
UPGRADE YOUR BRAIN, LEARN ANYTHING FASTER,
AND UNLOCK YOUR EXCEPTIONAL LIFE

ACTIVE LEARNING MATERIAL

JIM KWIK
 CHAPTER 1

LIMITLESS MODEL

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 CHAPTER 2

WHY THIS MATTERS NOW

KWIK START EXERCISES:
Take a moment and schedule 30 minutes of white space in your
calendar for this week. This is time to be spent away from technology,
time dedicated to clear your mind, relax, and be creative.

Go to the notification settings of your phone and turn off all

unnecessary and distracting pings and dings. Do this now.

Take a minute to exercise your memory: Memorize the phone number of

someone you communicate with regularly.

Think about a decision you need to make. Schedule some time to work
on that decision without the use of any digital devices.

Which of the four digital villains do you believe are currently most
disrupting your performance, productivity, and peace of mind?
Take a moment and write the name of this villain down:

Conscious awareness is the first part to solving a problem.

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 CHAPTER 4

HOW TO READ AND REMEMBER

THIS (AND ANY) BOOK
KWIK START EXERCISES:
Set a timer for 25 minutes right now and concentrate on what you’re
reading in this book for that amount of time. When your alarm goes off,
bookmark this book and close it. Then write down what you learned
within that 25-minute period.

As you are reading this book, when your mind inevitably wanders into
something else–and that something else is important but not urgent–
don’t try to not think of it. What you resist persists. Instead, keep a
notebook close by to capture that thought or idea by writing it down.
You can thus release it temporarily, to be addressed after the task at
hand is complete.

What is one thing you will do to make reading this book a more active
experience? Write it down here:

How motivated, energized, and focused are you at this moment? Rate
your current state on a scale of 1 to 10. What is one thing you will do
right now to increase that number?

Find a learning buddy to read this book with and hold each other
accountable. Name that person (or persons) here:

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Take out your calendar and enter your Limitless readings for the next
seven days. Label these LIMITLESS ME, GENIUS TIME, BRAIN
TRAINING, CONVERSATIONS WITH JIM, or anything else provocative
enough to guarantee that you’ll keep this date on your calendar.

Before each reading, take a few minutes to talk about or write what you
remember from the previous reading.

LIMITLESS COMMITMENT PAGE

I, _______________________________________, commit to
reading this book in 10- to 25-minute increments until it is finished.

I commit to focusing by forgetting my prior understanding,

distractions, and limiting beliefs of what is possible.

I commit to being active in the process. I will do all the Kwik Start
exercises, take notes, highlight, and practice asking myself relevant
questions as I read.

I commit to manage my state of being as I read, checking in

regularly with my energy levels and being proactive in adjusting
my motivation as needed.

I commit to teaching what I learn to others, so we may all benefit.

I commit to entering my reading time in my calendar, because if

it’s in my schedule I will do it.

I commit to review what I have already learned so I can remember

it better before moving on to something new.

And finally, I commit that even if I “mess up” with any of the above,
I won’t beat myself up. I’ll get back at it and do my best.

Yes! I am ready to be LIMITLESS!

Signed,

___________________________________________ Date: _______________

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KWIK START EXERCISES:
What is one dominant question you ask yourself? Write it down here:

These are your three magic questions: How can I use this? Why must
I use this? When will I use this? They will help you integrate the
knowledge from this book into your head, heart, and hands. Ingrain
them. Write these questions down where you can see them—on your
desk or in your phone.

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 CHAPTER 5

THE SPELL OF BELIEF SYSTEMS

KWIK START EXERCISES:
What would you say is your genius? Write it down here:

BEFORE WE MOVE ON:

Think of a time when you saw someone accomplish something
that truly impressed you. Now think about what personal
inspiration you can draw from that.

Reimagine your inner critic. Change the attributes of this voice in

your head so you begin to give it less credence.

Face down one limiting belief right now. What do you regularly
tell yourself you can’t do? Find the evidence that shows you that
this belief isn’t true.

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 CHAPTER 6

THE 7 LIES OF LEARNING

KWIK START EXERCISES:
How many of the LIEs described above did you believe in before
reading this book? Are there any other ones you would add? Write them
down now:

BEFORE WE MOVE ON:

Take a good look at some of the mistakes you’ve made. Have you
let these define you? How have your feelings about these mistakes
changed after reading this chapter?

Find a way to put something you’ve recently learned (even

today) into action. Notice the difference it makes when you turn
knowledge into power.

Think about a situation where you allowed the opinions of

others to sway your actions. How would you approach that same
situation differently if the only opinion that mattered was yours?
Get my 4Gs to a limitless mindset, including more strategies for
replacing limited beliefs, at www.LimitlessBook.com/resources.

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 CHAPTER 7

PURPOSE
KWIK START EXERCISES:
What are your current passions? List three here:

1.

2.

3.

Do you know your life’s purpose? Even if you don’t yet, write down a
little bit about what it could be:

Take 60 seconds and, stream of consciousness, fill these lines with “I

am” statements.

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 BEFORE WE MOVE ON:
Write down a list of your most common “I am” statements. How
do you feel about the ways in which these statements define you?

Create a list of the things you value the most. Now prioritize
that list and think about how this aligns with your definition of
yourself.

Get into the habit of asking the question “why” before you do
anything.

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 CHAPTER 8

ENERGY
KWIK START EXERCISES:
What are your favorite brain foods? How can you incorporate one more
into your daily diet?

Set your phone alarm to remind yourself to move for a few minutes
every hour.

What is your biggest ANT? What could you replace it with?

What is one thing you can do today to clean your environment?

Who is someone you need to spend more time with? Reach out and
make a date with that person now.

Create an ongoing “To Learn” list. What are some things on that list?
Write two down here:

What is your favorite thing to do to cope with stress? When was the last
time you did it?

What is your top sleep tip? Write it here:

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 BEFORE WE MOVE ON:
Put a shopping list together for all the brain foods you don’t
currently have in your home. I realize that not all of these foods
are going to be compatible with your palate, but really try to
include as many as you can. Then take this list with you to the
store.

Spend some time identifying your ANTs. What limitations are

you placing on yourself? Give yourself a few minutes with this.
What are you telling yourself you can’t do? Write this down.

Think about how you’d like to expand your learning. What have
you always wanted to master that you haven’t found the time to
master? Is it a different language? Computer coding? A new sales
or marketing technique? What can you do to fit that into your life
right now?

Use one of the tools we talked about here to improve the amount
and quality of your sleep. Keep track of this for at least a week.

I made two videos for you on how to easily memorize the top 10
brain foods and my 10 brain energizing recommendations. Go to
www.LimitlessBook.com/resources to watch.

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 CHAPTER 9

SMALL SIMPLE STEPS

KWIK START EXERCISES:
Think about an important task you’ve been putting off. What is it? How
can you break it down into simpler steps that you can do each day?

Can you identify the habits you want to break? What is that one habit
that’s holding you back from doing other important things in your
day? Write it down here, then identify the prompts that trigger you to
perform that habit:

Create your new morning routine. Remember, it doesn’t have to be a

lot. Even a simple three-step routine can help jump-start your morning.
What are the three things you will always do when you first wake up to
set up your day to win? Write them down here:

1.

2.

3.

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 BEFORE WE MOVE ON:
Bolster your understanding of the habit loop by thinking about
the four components of some of your most common habits, like
making your breakfast or taking the dog for a walk. What’s the
cue, the craving, the response, and the reward for each of these?

Spend a few minutes thinking about a habit that you’d love to

replace with a more constructive one. Using the Fogg Behavioral
Model, what new behavior can you adopt that fits neatly into the
model?

Walk yourself through the process of starting a valuable new

habit using WIN.

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 CHAPTER 10

FLOW
KWIK START EXERCISES:
Have you ever experienced the flow state? Where were you? What
were you doing? How did it feel? What did you achieve at the end of it?
Visualize that state. Even if you can’t visualize, imagine that you can.

BEFORE WE MOVE ON:

Reflect on a few times you’ve been in the flow. What were you
doing? What was consistent about those experiences? How can
you get back there more often?

Take out your calendar and find a spot in the next few days where
you can carve out 90 minutes to two hours. This needs to be a
time when you can free yourself of all distractions. Now, what
are you going to do with that time to dramatically boost your
productivity?

How often do you go into a project with one of the supervillains

we talked about in this chapter stalking you? What can you do
right now to defeat that supervillain before going into your next
project?

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 CHAPTER 11

FOCUS
KWIK START EXERCISES:
Rate your current level of concentration from 0 to 10. Now rate your
desire to increase this level. Your concentration is like a muscle. You can
train to become stronger with practice.

What is that one important thing that you’re avoiding that is affecting
your focus?

Schedule your next distraction time.

BEFORE WE MOVE ON:

Take a good look at your to-do list and identify the thing (or
things) on it that is likely to invade your thoughts until you get it
done. Formulate a plan for dealing with that task using some of
the antiprocrastination tools you now have.

Do something right now that changes your productivity

environment so you can do a better job of staying on task.

Practice a technique for calming your busy mind. Does it work for
you? If so, commit to using it regularly.

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 CHAPTER 12

STUDY
KWIK START EXERCISES:
Think about a topic or subject you’d like to learn this month. How would
you go about studying this topic? What’s your current approach or
process?

While you are sitting in a chair, slump over, look down, take short
breaths, and put a frown on your face. Do this now. How motivated do
you feel to achieve success? How productive do you think you are in
this state? This is the posture a lot of students take while studying. Is it
any wonder they dislike studying and have to work hard to achieve bare
minimum results? Now sit up straight and smile. How much better do
you feel?

BEFORE WE MOVE ON:

Take your active recall out for a spin. Introduce yourself to
some new material and immediately assess how much of it you
retained.

Find a music playlist that works for you. There are many of them
available, and the right music is likely to enhance your ability to
absorb information, so take some time to find one that you like.
Maybe you’ll even want to have it in the background while you
read the rest of this book.

Try out your new note-taking tools. Maybe go through this

chapter again and take notes about it. Or watch a TED talk and
take notes on that instead. Use the skills you’ve learned here to
upgrade this experience.

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 CHAPTER 13

MEMORY
KWIK START EXERCISES:
How would you rate your memory right now? What aspects would you
like to improve? Take our memory assessment at www.LimitlessBook.
com/resources to understand more.

Now let’s try something else. Take a minute and stretch. Take a few deep
breaths. Clear your mind and relax more with every breath that leaves
your body. Just take a moment and relax. When you are done, continue.

Without looking back, write the story down.

BEFORE WE MOVE ON:

Think about ways to provide yourself with greater motivation
to remember. Simply thinking it would be nice to have a better
memory is probably not enough.

Consider ways in which you can try to be less influenced by

distractions when you’re in a situation where remembering
something might be important. I’m going to give you some tools
to help with this later in this book, but what can you do right now
to help you focus more?

Take each of the tools I’ve provided in this chapter out for a spin.
There’s a good chance you’ll see a noticeable difference in your
memory right away.

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 CHAPTER 14

SPEED READING
KWIK START EXERCISES:
If you can read faster with greater comprehension and enjoyment, what
books would you start reading this month? Create a list of three books
you want to start reading.

If you can save two hours each day, what would you do with this extra
time? Take a moment to write down how you would spend those extra
two hours daily.

Block out at least 15 minutes each day for reading and put it in your
calendar like an important appointment. Commit to making reading
part of your daily habit.

BEFORE WE MOVE ON:

Identify a current reading habit that you’d like to change. Any
transformation requires you to acknowledge what’s holding you
back and notice when it shows up during your practice.

Practice reading with a visual pacer each day. Schedule your

reading, for even 10 minutes each day, to build your “reading
muscle.”

Make a list of the books you would like to read this month and
write down what can change in your life when you finish reading
them.

Take my speed-reading online masterclass (free) at www.jimkwik.

com/reading.

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 CHAPTER 15

THINKING
KWIK START EXERCISES:
Think of a problem you need to be solved right now. It can be anything
from “How can I get that job,” to “How can I communicate better with
my family?” Use the Six Thinking Hats model to run through the
different perspectives of looking at the problem you’re trying to solve.

LEARNING STYLE QUIZ

1. When you don’t quite understand or remember something:

a. It doesn’t ring a bell or resonate
b. It seems hazy or unclear
c. You can’t get a handle on it or feel it

2. You are about to give a friend directions to your home. Would

you:
a. Draw a map on paper?
b. Tell her the directions?
c. Pick her up in your car?

3. You are staying in a hotel and have a rental car. You would like
to visit a friend whose address you do not know. Would you like
them to:
a. Draw you a map?
b. Tell you directions?
c. Pick you up in their car?

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4. Learning technical material is easiest for you when:
a. Someone explains the ideas to you
b. You visualize the concepts and see the whole picture
c. You can learn by doing or get a feel for the ideas

5. You are going to cook a dessert as a special treat for your family.
Do you:
a. Cook something familiar?
b. Look through a cookbook for ideas?
c. Ask for the advice of others?

6. You are about to purchase a new sound system. Other than the
price, what would most influence your decision?
a. A friend speaking about it
b. How it makes you feel
c. Its distinctive look or appearance

7. Recall a time in your life when you learned how to do something

like playing a new board game. Try to avoid choosing a very
physical skill like riding a bike. How did you learn best? By:
a. Looking at the directions, pictures, diagrams, or charts
b. Listening to somebody explain it
c. Doing it

8. Which of these games do you prefer?

a. Pictionary
b. 20 Questions
c. Charades

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9. You are about to learn how to use a new program on a computer.
Would you:
a. Read the instructions?
b. Call a friend and ask questions about it?
c. Turn it on and learn by experimentation?

10. You most easily are aware of and notice:

a. The quality of music from a sound system
b. If colors, shapes, or patterns clash
c. If clothes feel uncomfortable

11. You are not sure whether a word should be spelled “separate” or
“seperate.” Do you:
a. See the word in your mind and choose the best way it looks?
b. Sound it out?
c. Write down both versions?

12. A new movie has arrived in town. What would most influence
your decision to go or not go?
a. Friends/family talking about it
b. You have an intuition or sense about it
c. You saw a preview of it

13. You most easily remember directions when you:

a. Repeat them to yourself as you hear them
b. Visualize them
c. Intuitively sense how to get there

14. Do you prefer a teacher or trainer who likes to use:

a. Handouts, flow diagrams, charts, and visuals?
b. Field trips, experiments, and applications?
c. Discussions, guest speakers, and conversations?

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15. Once you completely understand a new idea:
a. It is now concrete, or you have a feel for it
b. You have it loud and clear
c. You can envision it

16. You make decisions best when you rely on:

a. Your gut instinct
b. What looks clearest to you
c. What sounds best to you

17. At a party, you are most interested in people who:

a. Are interesting and articulate speakers
b. Convey a warm and relaxing feeling
c. Radiate a visual beauty

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LEARNING STYLE ANSWER KEY
1. a (A) b (V) c (K)
2. a (V) b (A) c (K)
3. a (V) b (A) c (K)
4. a (A) b (V) c (K)
5. a (K) b (V) c (A)
6. a (A) b (K) c (V)
7. a (V) b (A) c (K)
8. a (V) b (A) c (K)
9. a (V) b (A) c (K)
10. a (A) b (V) c (K)
11. a (V) b (A) c (K)
12. a (A) b (K) c (V)
13. a (A) b (V) c (K)
14. a (V) b (K) c (A)
15. a (K) b (A) c (V)
16. a (K) b (V) c (A)
17. a (A) b (K) c (V)

Your answers will give you a good sense of the kind of learner you
are. In all likelihood, you’ll be some mix of audio (A), visual (V), and
kinesthetic (K). But you might see a real dominance in one of these,
and that can prove to be extremely useful as you embark on unlimiting
your thinking, as you can make a conscious effort to bring the others
into the mix.

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Do this right now. Take a moment to create your not-to-do list for today.
What are the things you need to avoid today to focus and achieve your
goals? Be specific and check off that list by not doing it.

BEFORE WE MOVE ON:

Review Howard Gardner’s eight forms of intelligence in this
chapter. Which forms on this list align most closely with your own
intelligence?

Now that you know what your learning style is, what can you do to
incorporate the other styles into your thinking?

Try on all six thinking hats during a test case. Give yourself a
relatively simple task, and approach it using Edward de Bono’s
method.

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 CHAPTER 16

LIMITLESS AT WORK
KWIK START EXERCISES:
How has your work environment changed in the last few years? Take a
few minutes to write down the positives and negatives.

What are three new areas you’d like to explore in your professional life?
Write them down and schedule time in your calendar to work on the
next steps.

1.

2.

3.

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 BEFORE WE MOVE ON:
Spend an afternoon writing out your career goals. Be super candid
about where you currently stand in terms of these goals and what
you need to learn, refine, and enhance to get where you want to
go.

Apply one skill at which you are already strong to a completely

different skill to build up your learning agility. For example, if
you are particularly good at written communication, try writing a
speech and presenting it to a group of friends or colleagues who
will offer you honest feedback.

Find a team to work with that will help you strengthen certain
skills and build new ones. Even if you’re separated by an entire
continent, you can collaborate on learning.

Discover strategies to supercharge your learning agility at

kwiklearning.com.

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 CHAPTER 17

UNDERSTANDING YOUR BRAIN ANIMAL C.O.D.E.

KWIK START EXERCISES:
For a full experience, I highly recommend taking the digital quiz
at mybrainanimal.com, where you’ll receive a detailed report with
customized learning strategies and tips to leverage your specific brain
type every day to enjoy the learning and life you desire and deserve.

C.O.D.E. QUIZ

1. When faced with a problem, you prefer to:

1) Consider multiple perspectives before making a decision
2) Trust your instincts and take immediate action
3) Analyze and strategize before taking action
4) Collaborate with others and build consensus

2. When learning something new, you:

1) Break it down into smaller, logical parts
2) Dive right in and learn through hands-on experience
3) Discuss and exchange ideas with others
4) Reflect on how it connects to your existing knowledge

3. In a group project, you usually:

1) Ensure everyone’s voice is heard and considered
2) Execute tasks quickly and efficiently
3) Offer creative ideas and solutions
4) Assign different roles to people based on their skills

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4. When making decisions, you rely more on:
1) Intuition and gut feelings
2) Logic and reason
3) Personal values and principles
4) Input from others and group consensus

5. In your free time, you are most likely to:

1) Read or engage in intellectual pursuits
2) Pursue hobbies or interests that make use of your imagination
3) Socialize with friends or attend public events
4) Engage in physical activities or sports

6. Your approach to communication is:

1) Empathetic and understanding
2) Inclusive and open-minded
3) Passionate and expressive
4) Precise and direct

7. When setting goals, you:

1) Create detailed plans and timelines
2) Consider the broader impact of your goals
3) Prioritize speed
4) Regularly incorporate the ideas of others

8. You are most comfortable in a role that:

1) Fosters teamwork and cooperation
2) Allows you the time to think through tasks and challenges
3) Demands quick decisions and adaptability
4) Encourages a free flow of ideas

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9. You feel most accomplished when you:
1) Bring people together and achieve a common goal
2) Complete a task efficiently
3) Come up with a fresh idea
4) Solve a complex problem

10. When giving feedback, you:

1) Share your thoughts with sensitivity and compassion
2) Speak candidly and directly
3) Encourage open dialogue and discussion
4) Provide objective, constructive criticism

11. In a classroom setting, which teaching style helps you

learn the best?
1) Engaging in hands-on activities and learning through
experience
2) Following a step-by-step, structured approach to learning
3) Using visual aids and tapping into your imagination
4) Participating in group discussions

12. When trying to persuade someone, how would you

describe your style?
1) Receptive and understanding
2) Straightforward, brief, and rational
3) Dynamic and compelling
4) Animated and captivating

13. How do you typically handle conflict?

1) Analyze the situation and propose rational solutions
2) Address the issue head-on and take decisive action
3) Look for creative compromises
4) Foster open communication and understanding between
all parties

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14. Which work environment appeals to you the most?
1) A collaborative and supportive atmosphere
2) A structured and organized setting
3) A fast-paced and energetic environment
4) A space that encourages innovation and brainstorming

15. Which of the following tasks do you enjoy the most?

1) Completing a physical challenge or competition
2) Designing a new product or concept
3) Leading a team or facilitating a group discussion
4) Doing a deep dive on a collection of data

16. How do you usually handle stress?

1) Create a plan to tackle the source of the stress
2) Talk it out with someone you trust
3) Engage in physical activities to release tension
4) Find a creative outlet to express your emotions

17. When planning a vacation, you prefer to:

1) Build a detailed itinerary in advance
2) Choose a destination with many fascinating places to visit
3) Go on an adventure with minimal planning
4) Go with a group and spend most of your time together

18. What type of movie or TV show do you enjoy the most?

1) Action or thriller
2) Mystery or crime drama
3) Science fiction or fantasy
4) Drama or comedy with strong character relationships

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19. Which statement best describes your approach to
time management?
1) You understand that some ideas might throw off your schedule,
and you’re fine with that
2) Once you create a schedule, you do your best to stick to it
3) You prefer to be flexible and adapt to changing priorities
4) The best way to stay on schedule is to spread the work around

20. Which of these best describes your approach to personal growth?

1) Always considering a new way of doing things
2) Building strong relationships and learning from others
3) Embracing challenges and pushing your limits
4) Regularly analyzing your strengths and weaknesses to find
areas for improvement

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NOW THAT YOU’VE TAKEN THE QUIZ, SEE HOW YOUR ANSWERS
CORRESPOND USING THE FOLLOWING CODE KEY:
1: 1 (D) 2 (C) 3 (O) 4 (E)

2: 1 (O) 2 (C) 3 (E) 4 (D)

3: 1 (E) 2 (C) 3 (D) 4 (O)

4: 1 (C) 2 (O) 3 (D) 4 (E)

5: 1 (O) 2 (D) 3 (E) 4 (C)

6: 1 (D) 2 (E) 3 (C) 4 (O)

7: 1 (O) 2 (D) 3 (C) 4 (E)

8: 1 (E) 2 (O) 3 (C) 4 (D)

9: 1 (E) 2 (C) 3 (D) 4 (O)

10: 1 (D) 2 (C) 3 (E) 4 (O)

11: 1 (C) 2 (O) 3 (D) 4 (E)

12: 1 (E) 2 (O) 3 (C) 4 (D)

13: 1 (O) 2 (C) 3 (D) 4 (E)

14: 1 (E) 2 (O) 3 (C) 4 (D)

15: 1 (C) 2 (D) 3 (E) 4 (O)

16: 1 (O) 2 (E) 3 (C) 4 (D)

17: 1 (O) 2 (D) 3 (C) 4 (E)

18: 1 (C) 2 (O) 3 (D) 4 (E)

19: 1 (D) 2 (O) 3 (C) 4 (E)

20: 1 (D) 2 (E) 3 (C) 4 (O)

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If the largest number of your answers were CODE C, then you’re an
agile Cheetah.

If the largest number of your answers were CODE O, then you’re a

wise Owl.

If the largest number of your answers were CODE D, then you’re a

creative Dolphin.

And if the largest number of your answers were CODE E, then you’re an
empathetic Elephant.

Share the quiz with some of your colleagues and discuss your results.
For a full experience, I highly recommend taking the free digital quiz at
mybrainanimal.com where you’ll receive a detailed report.

Think about the people with whom you interact most. What light does
your new understanding of brain type shine on your interactions with
them?

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 BEFORE WE MOVE ON:
Write down three things that have come into focus for you now
that you know which animal brain type you are. Form an action
plan based on these observations.

“Cast” each of the four animal brain types the way you would if
you were casting a movie. Who would play your ideal Cheetah or
Elephant? This can be a very effective way of bringing these four
types to life in your mind.

Consider the biggest differences between yourself and people

who have the other three brain types. Think of two ways you can
help create a bridge between yourself and the others.

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 CHAPTER 18

BRAIN NUTRITION
KWIK START EXERCISES:
Take a minute to assess your current brain state. Do you feel like you’re
firing on all cylinders, or do you feel like you could use some time in the
shop? Now think about your diet over the past few days. Do you see any
correlation?

BRAIN NUTRITION QUIZ

1. How often do you consume oily fish (like salmon, mackerel,

or sardines)?
a. Almost every day
b. A few times a week
c. Rarely or never

2. Do you regularly eat foods high in antioxidants (like blueberries,

dark chocolate, nuts)?
a. Yes, almost daily
b. Occasionally
c. No, rarely or never

3. How often do you consume foods rich in B vitamins (like leafy

greens, whole grains, eggs)?
a. Every day
b. Occasionally
c. Rarely or never

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4. How often do you expose yourself to sunlight (which aids in
vitamin D production) or consume foods rich in vitamin D (like
fatty fish, cheese, or egg yolks)?
a. Every day, several times a day
b. Once a day or a few times a week
c. Rarely or never

5. How often do you take a multivitamin or other dietary

supplement targeted at brain health?
a. Every day
b. Occasionally
c. Rarely or never

6. How often do you consume foods rich in choline (like eggs, lean
meats, and tofu)?
a. Almost every day
b. A few times a week
c. Rarely or never

7. How frequently do you eat leafy green vegetables (like spinach,

kale, or Swiss chard)?
a. Every day
b. Occasionally
c. Rarely or never

8. Do you consume probiotic-rich foods (like yogurt, sauerkraut, or

kimchi) regularly?
a. Yes, almost daily
b. Occasionally
c. No, rarely or never

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9. How often do you drink green tea or consume foods/drinks rich
in L-theanine?
a. Every day, several times a day
b. Once a day or a few times a week
c. Rarely or never

10. Do you often eat foods rich in curcumin (like turmeric)?

a. Yes, every day
b. Occasionally
c. No, rarely or never

11. How often do you consume foods rich in magnesium (like green
leafy vegetables, legumes, nuts, and seeds)?
a. Almost every day
b. A few times a week
c. Rarely or never

12. How frequently do you consume prebiotic-rich foods (like onions,

garlic, bananas, and oats) to support your gut-brain axis?
a. Every day, several times a day
b. Once a day or a few times a week
c. Rarely or never

13. How often do you eat protein-rich foods (like lean meats, tofu,
beans, and lentils) that provide amino acids necessary for
neurotransmitter production?
a. Almost daily
b. Occasionally
c. Rarely or never

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14. How often do you hydrate? Are you drinking the recommended 8
glasses of water daily?
a. Almost every day
b. A few times a week
c. Rarely or never

15. Do you regularly consume foods rich in flavonoids (like citrus

fruits, berries, onions, parsley, dark chocolate)?
a. Yes, every day
b. Occasionally
c. No, rarely or never

SCORING:
For every A answer, give yourself 3 points. For every B answer, give
yourself 2 points. For every C answer, give yourself 1 point.

• 35–45 points: Excellent! Your dietary habits seem to be highly supportive

of brain health. Keep up the good work and continue exploring new foods
and nutrients to optimize your brain function.

• 25–34 points: You’re on the right track, but there’s room for improvement.
Look into adding more brain-healthy foods into your diet and maintaining
consistency.

• 16–24 points: Your diet could use some tweaks to better support your
brain health. Consider incorporating more brain-supporting nutrients
and foods on a regular basis.

• 15 points: Your current diet may not be fully supporting your brain
health. Now’s a great time to start incorporating more brain-healthy
foods and considering brain-supporting supplements.

Share this quiz with friends and relatives and discuss your results.

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 BEFORE WE MOVE ON:
Write down a list of your favorite foods. How many of them align
with what you’ve learned about brain nutrition?

Come up with three ways you can add more color to your diet.

Think of two ways you can improve your brain nutrition quiz
score in the next week (and if you’ve already hit the maximum
score, pat yourself on the back).

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 CHAPTER 19

HOW ARTIFICIAL INTELLIGENCE CAN

ENHANCE HUMAN INTELLIGENCE
KWIK START EXERCISES:
Write down three tasks you need to accomplish in the next week. Spend
a few minutes thinking about how AI can help you accomplish these.

1.

2.

3.

Open one of the various chatbots available and ask it a question about a
task you’re working on. Does the answer surprise you? Does it make you
think differently about the task in any way?

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 BEFORE WE MOVE ON:
Discover our latest updates and AI initiatives at kwikbrain.com/AI.

Consider a question or a task that has been confounding you

lately. Ask an AI app to help you address it. Then incorporate the
suggested solution into what you already know about the task to
devise an approach you might not have considered otherwise.

Think about a skill or a talent you’ve wanted to develop but didn’t

think you’d have the time to accomplish. Research what AI tools
might be available to fast-track your learning in this area.

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