The Lawyer’s Well-Being Brief. . .Upgrade Your Brain in Just 15 Minutes a Day
“Always remember that the future comes one day at a time.”-Dean Acheson
Welcome (back) to the Lawyer’s Well-Being Brief! Each week, I share insights and practical strategies to help us cultivate well-being and thrive — both personally and professionally. Live well! Lawyer well!
This week we are looking at Smarter Tomorrow: Upgrade Your Brain in Just 15 Minutes a Day by Elizabeth R. Ricker, https://www.ericker.com/#about.
What Is “Smarter Tomorrow”?
“Smarter Tomorrow” is not your typical self-help book. Drawing from her background as an MIT and Harvard-trained brain researcher and her Silicon Valley tech experience, Ricker introduces us to the world of neurohacking: the practice of experimenting with scientifically-based techniques to enhance brain function. She argues that, in just 15 minutes a day, wecan meaningfully improve our memory, attention, creativity, mood, and more by following a deliberate, experimental approach to self-improvement.
The Neurohacker’s Mindset
Instead of blindly following the routines of productivity gurus, Ricker suggests embracing the “Neurohacker’s Creed.” This means:
No one-size-fits-all solutions: Don’t assume what works for someone else will work for us.
Customized experiments: Choose neurohacks that suit our own goals and abilities.
Track results: Measure outcomes to see what truly makes a difference.
Reflect and adjust: Tweak our approach based on what works and what doesn’t.
Central to her approach is “the neurohacker’s ladder,” with the steps:
Focus on objectives
Set up experiments
Train with intention
Reflect on results and adapt
Practical Tools & Experiments
Ricker’s book isn’t purely theoretical — it’s a workbook full of actionable strategies. She provides:
20 customizable self-experiments: Try memory techniques, attention-boosting tricks, and even futuristic gadgets for at-home brain stimulation.
A 12-week sample schedule: Organize and pace your experiments.
A toolkit of seven evidence-based hacks: Ranging from simple mindset shifts to meditation, video games, and even safe use of certain supplements.
Here are some of the experiments from “Smarter Tomorrow”:
Executive Function Experiments:
Use the Stroop Test to measure inhibition, working memory, and cognitive flexibility.
Try “dressing the part”: Put on a lab coat or power suit and tell yourself studies show this boosts cognitive performance, then repeat the test to see if your scores improve through placebo effect.
Emotional Self-Regulation:
Assess your emotional control through reflective questionnaires.
Deliberately consider a stressor, then perform ten minutes of mindfulness meditation and measure your ability to stay calm.
Memory and Learning:
Memory challenge: Ask someone to write down 20 unrelated words, try to memorize, then see how many you recall after a rest.
Use apps like Anki (spaced repetition) or flashcards for daily practice, then retest to track improvement over time.
Creativity Boosters:
Brainstorm as many uses as possible for a simple object (e.g., a rock) to measure creative output.
Change your sensory environment — like using cinnamon or peppermint scents — and repeat the activity to see how your creativity evolves.
Here are some of the toolkit items from “Smarter Tomorrow”:
1. Mindset Shifts
Turn failures into experiments. Ricker suggests intentionally applying the placebo effect: approach every setback as valuable data, not as a defeat. This mindset unlocks growth and ongoing improvement.
2. Mindfulness Meditation
Just a few minutes a day can sharpen your attention and emotional control. Whether it’s classic meditation, mindful breathing, or a guided app, this practice is proven to help you focus and stress less.
3. Blue Light Exposure
Blue light, especially in the morning, can elevate your alertness and cognitive function. However, use with caution — excessive exposure, particularly at night, can disrupt your sleep cycle.
4. Serious Video Games
Not all screen time is created equal! Playing specific video games (those tested for cognitive benefits) can strengthen memory, attention, and even problem-solving skills.
5. At-home Brain Stimulation
For advanced experimenters, devices like tDCS (transcranial direct current stimulation) can potentially boost brain power. This field is still emerging — research, caution, and safety come first.
6. Supplements
Some cognitive enhancers like nicotine patches or kava have been self-tested by the author. Approach all supplements with care, and always do your own research about risks and benefits.
7. Tracking & Self-Testing
True gain comes from measuring what matters. Use apps, spreadsheets, or old-fashioned journaling to track experiments, spot what’s working, and adapt your routines for maximum impact.
The Ultimate Goal: Science-Backed Self-Discovery
Ricker’s core message is that we can all become a self-scientist. By running mini-experiments on ourselves and gathering real data, we avoid the hype and actually discover what boosts our performance. We don’t need a neuroscience PhD or massive budget — just curiosity, commitment, and a little bit of time each day.
Key Takeaways
Neurohacking is about running small, structured experiments on our brain, measuring results, and optimizing based on real evidence.
Ricker provides practical frameworks and hands-on exercises that make it easy for anyone to start improving their brain.
Fifteen minutes a day — invested wisely — could genuinely change our thinking, productivity, and well-being.
Forward Always!
