👋 Hello, Humane Tech Pioneers!

Welcome to your weekly dose of Careers in Humane Tech newsletter! Are you passionate about designing technology that enhances well-being, respects privacy, and promotes positive social connections? Excelling in the humane tech field requires not just technical know-how; but sharp cognitive abilities, empathy, and the focus to solve complex human-centered problems. If you sometimes struggle to focus, forget important details, or feel overwhelmed by the magnitude of responsible tech challenges, don't worry – we've got you covered. This week we bring you 5 science-backed tips to boost your working memory and focus. Having sharp focus and optimal brain power is essential for building technology in a responsible, ethical, and humane manner.

We created the "Future Fit 5" to help you sift through the myriad of new info & life advice on how to get future-fit for a humane tech career and present you with bite-sized insights, helping you navigate & thrive in your next career steps. Let's Dive in!

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What's the Deal with Working Memory?

Think of working memory as your mental whiteboard.  It's where you temporarily hold the information you need right now to make decisions, solve problems, and stay on track to co-create a better tech future.

Imagine juggling multiple instructions, working with complex data to develop privacy-first applications, creating content that fosters positive connections, or ensuring technology is accessible to all– that's working memory in action.

Working memory is BFFs with attention – they work together to keep you focused on the humane tech movement.

The Dopamine Connection

Simply put, dopamine is a chemical that is produced in our brain. Everyone has a baseline level of dopamine and throughout the day, it is either released or not released at varying levels. Its main function is to drive our sense of motivation, focus, and pursuit.

Dopamine is a brain chemical that fuels your working memory and drives your motivation to engage in health innovation.

If you have a naturally shorter working memory, your brain might be a bit low on dopamine.

But here's the good news: you can boost your dopamine levels! There are science-backed ways to strategically boost your dopamine, which can translate to a bigger, more powerful focused mind, ready to tackle new growing tech challenges.

Embrace the Brrr: ❄️
Cold Showers or Ice Baths for Brain Gains

What is it:

Taking a cold shower or ice bath might not seem appealing, but it can actually give your brain a significant boost! According to Neuroscientist Dr. Huberman, regular cold exposure could increase dopamine by up to 250%- a game changer! Dopamine sharpens focus and energy and enhances resilience and mental toughness. Advocating for responsible tech often involves navigating setbacks, engaging in challenging debates, and persisting through slow regulatory processes. The mental fortitude to withstand these pressures and continue advocating for positive change is essential. Cold exposure can help this. Start with 30 seconds and gradually increase your tolerance to a few minutes, but safety first (do your own research on cold exposure). Dopamine is vital for learning, attention, and motivation, and supports the mental agility needed to tackle complex challenges like building responsible AI. So, embracing the chill could be a powerful tool for your humane tech career.

Why it Matters:

Dopamine plays a crucial role in our ability to focus, stay motivated, and feel engaged with our work or studies. These are the very qualities that enable tech advocates to stay engaged, absorb complex information, and remain motivated in their pursuit of humane technology solutions. It's a reminder that taking care of our brain and mental health is as crucial as the external actions we take in our professional endeavors.

More Resources to dig deeper:

Andrew Huberman Labs: The Science & Use of Cold Exposure for Health

The Science Behind Cold Plunges, Explained in Four Minutes - Video

Chill Out with:
Yoga Nidra or NSDR 🧘🏾

What is it:

Humane Technology is a new emerging career field. In this landscape, where new AI tools, AI research and innovations are introduced daily, the capacity to stay focused and absorb a wealth of new information is essential. Yoga Nidra and Non-Sleep Deep Rest (NSDR) are your secret weapons. These can be invaluable practices to enhance your ability to navigate the complexities and the overwhelmingness of the rapidly growing AI landscape. Yoga Nidra, often referred to as "yogic sleep," is a powerful meditation technique that guides you into a state of deep relaxation while remaining fully conscious. Studies indicate that engaging in these practices can boost dopamine levels by 60%, leading to sharper working memory and improved concentration—researching, empathy, learning, and communicating effectively about the importance of building humane tech solutions. Neuroscientist Dr. Huberman, claims the practices also increase neuroplasticity, making the brain more adaptable and efficient. This means that your brain becomes more capable of forming new connections and adapting to new information. This adaptability is key to innovating in the ethical tech sector.

Why it Matters:

The enhanced focus, memory, and adaptability gained from practices like Yoga Nidra and NSDR directly translate into a higher capacity for absorbing complex information, fostering innovative thinking, and effectively communicating.

More Resources to dig deeper:

(Non-Sleep Deep Rest) with Dr. Andrew Huberman podcast 

30 Minute Yoga Nidra For Deep Rest

Tune into Focus:
Binaural Beats 🎧

What is it:

Imagine headphones as a brain trainer! Binaural beats (two tones of different sound frequencies in each ear, while the brain perceives a third tone based on the mathematical difference between the two frequencies) can improve your working memory and boost focus. Whether you're working on complex algorithmic biases, designing, or strategizing on how to make technology more ethical and user-friendly, these sound frequencies can help sharpen your mind and give you a mini brain boost. Listening to 40 Hz binaural beats can improve cognitive performance by enhancing neural synchronization and attention. The 40 Hz frequency is associated with the gamma wave range in brain activity, which is linked to heightened attention, learning, and problem-solving abilities.

Why it Matters:

In a time when stress and anxiety levels are high, the relaxation response elicited by listening to binaural beats can provide a much-needed mental health boost. Reducing stress not only improves overall well-being but also contributes to clearer thinking, decision-making and focus.

More Resources to dig deeper:

Focus Music, Binaural Beats Concentration Music for Studying, Super Intelligence

Do Binaural Beats Increase Focus & Attention?

Master Your Sleep:
The Ultimate Brain Recharge 💤

What is it:

Give your brain the fuel it craves with sleep. Quality sleep is essential for cognitive function and emotional resilience, empowering you to tackle deep fake, or mis-information challenges with a clear mind. Sleep has been proven to be more important to a person's well-being than food and exercise combined. It is a time for the brain to undergo synaptic pruning, a process where unnecessary neural connections are eliminated, and the important ones are strengthened. This optimization allows for more efficient brain function, improving cognitive abilities such as focus, problem-solving, and decision-making. Experts commonly recommend that adults aim for 7-9 hours of sleep for optimal health, cognitive function, and focus. Yet, two-thirds of adults are still not getting the hours of nightly rest that is recommended.

Help yourself out by establishing a good sleep routine:

1. Wake up at the same time each day and go to sleep when you first start to feel sleepy. Pushing through the sleepy late evening feeling and going to sleep too late (for you) is one reason people wake at 3 am and can’t fall back asleep.
2. Avoid caffeine within 8-10 hours of bedtime.
3. Keep the room you sleep in cool and dark
4. Stop looking at your phone 1 hr. before bed & avoid viewing blue screen & bright lights— between 11 pm and 4 am.
5. Limit daytime naps to less than 90 min, or don’t nap at all.

Why it Matters:

Quality sleep acts as a foundation for cognitive function. In essence, prioritizing sleep is not just about personal health; it's a professional imperative for those in humane tech. It enhances learning, focus, emotional resilience, and the ability to effectively tackle the demanding tasks inherent in the humane tech profession.

More Resources to dig deeper:

Jay Shetty on 6 Simple & Affective Habits to Do Before Bed

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing / Huberman

Get Moving for
Mental Clarity 💃🏻

What is it:

It's no secret exercise is great for the body, but did you know it's a brain booster too? Regular activity raises dopamine, improving memory and focus, all while relieving stress. It relieves stress partly through the modulation of the body's stress hormones, such as cortisol. High levels of cortisol can impair cognitive function and have been linked to a decrease in memory and learning capabilities. By reducing stress and lowering cortisol levels, exercise helps protect the brain from stress-induced damage, further enhancing cognitive resilience and function. Do at least 30 minutes of moderate exercise most days of the week for a healthier, sharper you. Aim for 180-200 minutes a week. Dr. Andrew Huberman emphasizes that exercise-induced dopamine release is linked to improved mood, motivation, and cognitive function, making it a cornerstone of mental fitness. University of Harvard claims that moderate-intensity exercise can help improve your thinking and memory in just six months. Exercising is good for the brain but exercising outside is potentially better. Spending time in nature can boost cognitive functions, particularly those that are dependent on the prefrontal cortex, such as attention, working memory, and inhibitory control. Acute outdoor exercise has been found to primarily enhance these executive functions.

Why it Matters:

By increasing dopamine levels and reducing cortisol, exercise outside acts as a powerful antidote to stress, anxiety, and depression, contributing to a more balanced and positive mental state. We all need that, don’t we?

More Resources to dig deeper:

New study reveals dopamine’s crucial role in exercise-induced brain boost

Exercising is good for the brain but exercising outside is potentially better

Thank you for reading!

Do you know of any learning pathways, communities, or resources focused on humane tech? Reach out by replying to this newsletter, or via direct message on Linkedin.