1  Cover

      2  Title Page

      3  Copyright

      4  What This Book Is All About

      5  Introduction A bit about us Where Adrian's coming from Where Jack's coming from

      6  Your Amazing Brain When it comes to high performance, what does your brain look like?

      7  Flying Start BOP1: Water – Start every day by rehydrating your brain BOP2: Exercise – vital for brain health (and for holding onto your marbles) BOP3: Stress – Get a grip on cortisol to manage your stress levels BOP4: Get out into nature, go soak up some rays BOP5: Caffeine – Great for brains (but morning only is best)

      8  Old Dogs, New Tricks Rewiring needed Bring it on! Finding flow Chapter takeaways

      9  Cyber Heads Brain for sale – no longer needed I want it now! External brain reliance Will technology ruin our brains? Staying in to play Multitasking? The buzz and bleep of modern living Brain training ourselves to distraction? Chapter takeaways

      10  Gone Fishing (for Great Ideas) Dunking Why is dunking so effective? Perfect timing Enhanced creativity Where in the brain do creative thoughts actually come from? Using novelty to jolt you out of set‐piece behaviours Switch it up Inputting data to feed the Eureka moments Night shift Rest and play Go jump in a few puddles! Chapter takeaways

      11  Perception Is Everything Now you see it, now you don't Your permanent blind spot Wiring up the senses Division of labour Bottom‐up and top‐down brain pathways Do I know you? Mind the gap Impacts of context and expectations on perception Chapter takeaways

      12  To Do or Not to Do Icebergs of hindsight Got a hunch? Reward line What do you fancy for dinner? Updating the system Emotion‐flavoured decisions Push and pull Danger zone: excessive buy button activity likely Losses loom larger than gains The price of impatience Chapter takeaways

      13  Food for Thought Don't wait for the leptin Eating for two (kilos of gut bacteria) Fat filled and sugared up Sugar‐coated vandalism No vacancies Best brain fuels The importance of when, not just what, you eat Chapter takeaways

      14  Born To Move: “Sitting Is the New Smoking”