Testing My Cognition

A traumatic brain injury is an event, not a life sentence. Or something like that, I think. That’s the insight a good friend shared last year after I received my diagnosis of significant brain damage from my long list of TBIs. The prognosis I got at Walter Reed left me scared, to say the least. How much further would my memory degrade? How much longer would I be able to function “normally”?

Over the past year, I’ve worked diligently to mitigate the effects of my brain damage while making the most of the cognitive function I still have. I put significant focus on holistic wellness—though that’s not the topic of today’s article. Today, I want to focus on the tools I learned to maximize cognitive function.

Why now? Because in early September, I put these tools to the test with great results, and today I want to share them in hopes of helping you make life just a little bit better. Brain injury or not, the world we live in is a chaotic place where our brains are constantly bombarded with “important” information. These tools can help you take what’s truly important and lock it into your memory.

Some Background 

In recent years, I’ve embarked on a journey into professional coaching. Along the way, I decided to pursue an advanced certification in coaching to support my development and demonstrate professionalism to my clients. The certification required mastery of eight core competencies, along with the organization’s code of ethics.

The study material was surprisingly limited—just two PDFs totaling 15 pages, a handful of YouTube videos, and eight sample exam questions. The exam itself consisted of 78 questions over a 3-hour test period. Each question included a scenario and multiple-choice options requiring you to identify the best and worst responses in relation to the core competencies and code of ethics. This wasn’t a brute force memorization test; it required nuanced understanding and the ability to apply knowledge in context.

If you know me, you know I’ve never really been the “academic type.” I’d typically get frustrated with this type of exam, rush through, skip portions of each question, and oftentimes guess. Looking back, I wonder how much of these patterns can be attributed to my TBIs. I guess I’ll never know.

Another personal pattern of mine is avoidance when faced with hard work. I’d already put off this exam for months, figuring I’d get to it eventually. To avoid falling into that trap again, I made a hasty decision (another familiar pattern) one Sunday afternoon to schedule the exam for the following Friday. That gave me just five days to study, meaning I’d have to be on my game and maximize the cognitive strategies I’d been working on.

Using the Pomodoro Method

To maximize time and avoid burnout, I used the Pomodoro Method, which is somewhat like the Tabata method made famous by CrossFit zealots. The Pomodoro Method is a time management technique that allows for focused work intervals, typically 25 minutes, followed by a five-minute break. This became a refreshing contrast to my old study habits.

I remember studying for hours on end for Pathfinder School, an Army course focused on rote memorization. Fueled by caffeine and fear of failure, I’d use flashcards over grueling 5-6 hour sessions. With the Pomodoro Method, I settled into 45-minute study blocks with 5-minute breaks. These short breaks helped me refresh, grab a drink, and regain a bit of mental capacity before diving back in. I plan to continue using this method for focus work in the future.

Leveraging AI as a Study Assistant

The next tool I used was Artificial Intelligence as a study assistant. I know some people are skeptical of AI, but hear me out. In the past, I’ve often felt paralyzed at the start of a big task, unsure of how or where to begin. AI made that easy.

I fed ChatGPT the study materials and updates on my progress throughout the week and let it suggest adjustments to my study strategy. It also helped me overcome the lack of study questions provided by the certifying organization. I gave it the sample questions and study materials, asking it to generate more questions in the same style. Soon, I was practicing with 20 questions at a time, locking in on the exam’s pace. By test day, I felt completely comfortable. I finished with time to spare, without the rush or frustration that usually led to guessing.

Finally, I asked ChatGPT to analyze my study trends and suggest where I should focus the next day. AI continues to be a valuable tool in my cognitive strategy.

The Memory Palace Technique

Lastly, I used a technique called the Memory Palace to master the material. I learned about this concept from Joshua Foer’s Moonwalking with Einstein, a book recommended by my good friend Nate. The Memory Palace involves visualizing a familiar location (like your home) and associating specific memories or information with different parts of that location.

Though the technique is often used to memorize random items like grocery lists, I adapted it for the exam by linking each of the eight core competencies to an actual coaching client. I recalled real coaching sessions and their settings, then exaggerated details to create vivid, memorable images. For example, I visualized one session at my desk, another in an office in Atlanta, and yet another in a rental car by the ocean in Hawaii. By linking these detailed images with specific sub-competencies, I could see through the questions almost instantly. It became apparent which coaching client I was talking to and I could recollect the nuances of our conversation. The memories I engineered included the context of the core competencies and the answers were usually very apparent. This technique was a game-changer for me. I have adapted the Memory Palace technique for common requirements in my life and use it quite regularly.

The Takeaway

So there you have it—a simple strategy I used to maximize my time and cognitive capacity to pass a challenging exam. What does this prove? This was the biggest cognitive challenge I’ve faced since leaving Walter Reed last year, and it showed me that I could still do hard things. My brain, though impaired, is still capable of achieving results in tough conditions.

Even though I’ve had a number of Traumatic Brain Injuries, they don’t define who I am. In today’s fast-paced, overstimulated world, we all face challenges in staying focused on what’s truly important. Which of these tools can you try this week to improve your cognitive function?