Evidence-based dual-attention switching exercises

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Bimanual classic: Write numbers 1-20 (left hand) + alphabet A-T (right hand) at once, no rhythm. Builds flexibility; dual-task studies show prefrontal gains.

Here are several additional evidence-based dual-attention switching exercises (also called dual-task or task-switching activities) that rely purely on your body, voice, simple household objects, or mental effort—no apps, devices, or technology required. These build on prefrontal cortex engagement, executive function (like flexibility, inhibition, and working memory), and motor-cognitive coordination, similar to the ones mentioned earlier. Many draw from physical therapy, neurorehabilitation, and aging/fitness research showing benefits for attention switching, balance, and cognitive reserve.

Perform each for 1–5 minutes per set, 3–5 sets a few times per week. Start easier and gradually increase difficulty (e.g., faster pace, longer duration, or more complex cognitive elements). Safety first—use support if needed for balance tasks.

  1. Walking + Serial Subtraction / Backward Counting
    Walk at a steady pace (indoors or outdoors) while counting backward by 3s, 7s, or another number from 100 or 200 (e.g., 100 → 97 → 94…).
    Variations: Name months of the year backward, recite the alphabet skipping every other letter, or list items in a category (animals, cities) while walking.
    This is a classic motor-cognitive dual task that improves gait stability, executive function, and attention switching, especially effective in studies on older adults.
  2. One-Leg Balance + Verbal Fluency or Alphabet Recitation
    Stand on one leg (hold a chair or wall lightly for safety if needed) while reciting the alphabet backward, spelling words backward (e.g., your name or common words), naming as many items as possible in a category (fruits, tools), or counting backward from 50 by 2s.
    Switch legs after each set.
    This targets balance + rapid cognitive flexibility and is frequently used in dual-task balance training protocols.
  3. Ball Toss + Category Naming / Word Association
    Toss a soft ball (tennis ball, rolled-up sock, etc.) up and catch it repeatedly with one or both hands while naming items in a category (e.g., vegetables, movies), saying words that start with a specific letter, or alternating categories every few tosses.
    Solo version: Bounce it against a wall or floor. Partner version: Toss back and forth while keeping the verbal task going.
    This combines hand-eye coordination with verbal fluency and quick switching—very common in cognitive-physical dual-task programs.
  4. Marching in Place + Head Turns or Directional Commands
    March in place (high knees if able) while slowly turning your head side to side or up/down, or follow self-given commands like “left, right, forward, back” (pointing or saying directions). Add counting backward or naming opposites (hot/cold, up/down).
    This works vestibular input + attention shifting and appears in many balance + cognitive dual-task routines.
  5. Tandem Walking / Heel-Toe Line Walk + Mental Math or Memory Recall
    Walk heel-to-toe in a straight line (like on an imaginary tightrope) while doing simple mental math (e.g., add/subtract serial numbers), recalling a short shopping list backward, or reciting a poem/lyrics from memory.
    This challenges dynamic balance and working memory/attention switching simultaneously.
  6. Bimanual Coordination + Auditory-Verbal Switching (No Sound Needed)
    Perform alternating hand movements (e.g., one hand taps thigh while the other makes circles in the air, then switch) while naming days of the week backward or alternating between two categories (e.g., “boy name → girl name → boy name…”).
    This is a pure motor + cognitive switch task that trains bilateral coordination and rapid task alternation.

These are straightforward, free, and adaptable to different fitness levels. Research (including reviews in journals like Frontiers in Aging Neuroscience and PMC sources on dual-task interventions) shows consistent gains in executive function, reduced dual-task interference, and better real-world multitasking from regular practice. Track your progress—many people notice easier daily switching (e.g., conversations while moving) after a few weeks. If you have any balance or mobility concerns, check with a healthcare provider first. Which type appeals most, or want tweaks for a specific goal?

FBI measurement of Kirk assassination shot distance 11x too far away, based on analysis — Jon Bray

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The FBI claims a rifle was fired from 142 yards away at a UVU event.

So we did something no one else has done — we used the physics of light vs. sound across 6 independent cell phone recordings to measure the actual distance to the source.

Light arrives instantly. Sound at 343 m/s. The delay = the distance.

Expected delay at 142 yards: 379ms
Measured delay: 35ms

11x too short.

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It looks like the sound of the shot was merely sound effect used to make it appear Kirk was killed by a rifle shot from the roof. Imo, Bray’s work on the weapon used to kill Charlie is the best to date. ABN

Hemispheric Boss Level: Epic – Venezuela Edition

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…President Trump proactively secured the border, targeted narcotraffickers, confronted narcoterrorists, targeted Mexican drug cartel leadership, leveraged the DOJ to indict regional actors, pushed China out of control in the Panama Canal, took out Nicholas Maduro, took control of Venezuela oil production – both for the security of the U.S. and benefit of the Venezuelan people, removed the discounted oil benefit for China and reasserted stability in the Western hemisphere.

Then, with all that in place, he turned toward Iran…. but, proactively planned for a ‘Shield of the Americas Summit’ before the Iran operation began and scheduled it while Operation Epic Fury continues.

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This is but a snippet from a longer article which is well-worth reading. I largely agree with the snippet above and with what Trump appears to be doing in the Western Hemisphere so far. The timing of Trump’s actions is also appropriate, but the author of this essay seems to agree with the attack on Iran. I respect the website this essay comes from and view it every day because it often has good insights into USA politics. At the same time, Jewish Supremacy and its roles in USA and US policy is never mentioned. This is unfortunate and could be due to habitual blinders or something else. In today’s world Jewish Supremacy and its terrible harms to USA and the world cannot reasonably be ignored. One could say that JS and its followers have the power and opportunity to conquer Iran and Russia, so let them do it. That is not an entirely irrational thing to say. I am not in that camp, but this is a Kill-Or-Be-Killed (KOBK) world at the top and that is how the world has always been. A KOBK analysis of what is happening is a deep and gruesome one, but KOBK is also the very nature of elite reality. JS and others going for world domination probably see themselves as Alexander the Great, which if they succeed would sort of be true. It’s always a good idea to see any event from all points of view, including the JS POV. ABN

Thoughts hidden by subjective phrases

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After years of clearing up my mind, I noticed that my inner voice sometimes uses short phrases to bring negative trains of thought to an end. It was a habit I was aware of but had never given any thought to.

The phrases are not pretty; e.g. “I hate them all,” “fuck them,” “who cares about assholes like that,” etc.

My guess is this kind of inner speech is not uncommon. I was using it to end various lines of thought that had wandered into painful territory.

Having a clearer mind today or at least believing I did, I decided that when phrases or words like that came up again, I would not let them shut off my thoughts as I had been doing. Rather I would let the thoughts continue, explore what was there.

What I found is a bunch of old memories and emotions that were fairly easy to clean up. They were not so much repressed as not having been visited for many years. The nasty phrases were like labels in an old, unused filing cabinet.

About half the material was out of date and easy to toss. Another one-quarter was pertinent but was stuff I had dealt with in other ways and was thus redundant.

Only about a quarter of the material lying behind those nasty phrases deserved more thought.

In some of the most interesting cases, I realized that I was letting someone off too easy by hiding their behavior inside a neutral memory. They actually had been horrible but I had been too young to understand (narcissists, for example). Analyzing that stuff over again in a more mature mind was a bit of a chore, but the results have been good, even refreshing.

The process is ongoing. It does resemble cleaning an attic or an old filing cabinet. The stuff I found behind those nasty phrases was not all the stuff from my past. It was just stuff where I was blaming someone or feeling angry about something or had been harmed by someone. The bad stuff I’ve done is elsewhere in my mind.

I am struck by several things concerning those phrases and what lay behind them. One is a lot of that material dates back to childhood and early adulthood. It was not so much unconscious as not having been visited for a long time. Though most of it does not have strong emotional valence, some of it is very revealing because it brings together memories that had been disconnected, leading me to understand dramas or aspects of experience I had not understood before even though I had lived them. I also notice that it was just a few words that closed off those “files.”

The power of words to command silence in the mind is enormous.

I had been dismissing all that material with just a few words whenever I didn’t feel like going there, which was every time. After not going there for many years, it was refreshing to poke around and rearrange those parts of my mind. I am quite sure I freed up some memory space and removed some snags in my thinking by dealing with that stuff. I also see new patterns within my general sense of my past, patterns with better explanatory power, both truer and more concise.

I see our minds as having a structure sort of similar to language or a forest. Trees of ideas, memories, and feelings grow and change. It’s good to remove some of them sometimes, put the space to better use. Buddhist practice is very helpful in endeavors like this. Rather than get all worked up with Freudian passions and delusions, we can simply observe, dismiss, refile, erase, upgrade, or reimagine as needed based on our capacities and understanding of what’s best.

Our bhavanga or “storehouse consciousness” contains memories, pictures, ideas, words., explanations They flow along with us, in many ways are us. When the mind is clear, a lot of that material can be rearranged for the better. There aren’t many rules for that. Just do your best.

first posted

Jewish Supremist fantasies underlie real-world actions

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Personally, I see all of the Abrahamic religious variations as being unwise and potentially dangerous.

All religions and extremist politics, such as communism and woke, occupy the top cognitive levels of the mind; and for that reason lend themselves to fanaticism and consensus bias.

Christian-Zionists and many evangelical sects have been infiltrated by Jewish Supremists, who even dare to change the Bible and its Christian interpretations.

Buddhism has its problems, but three features of Buddhism are very wise and largely protect the tradition: 1) Buddhism does not take any written words to be God’s words, and thus subject to fanatical misinterpretations. 2) The Buddha always said he was just a man and not a god. 3) It is considered very bad conduct for Buddhists to claim to be enlightened when they are not.

As for Buddhism being ‘Godless’, that’s not true. Buddhism holds the position of ‘having no belief’ about the nature of Ultimate Reality because to do so is to retreat from it. Humans are not smart enough to say what it is but can experience it.

Buddhism is a rich and ancient philosophy. It is the foundation of Greek skepticism, but not limited to skepticism’s intellectual paradigm. Pyrrho took what he could understand from Buddhist monks in Bactria about 100 years after the Buddha’s passing.

Buddhism: No scriptures claiming to be the Word of God. No proselytizing, only welcoming those who come on their own. Strong focus on individual responsibility, which prevents the weakness Buddhists perceive in Christians or the craziness we see in religious fanatics of all stripes.

I’m just one person. What I have written is an extemporaneous response to the videos above and how they capture a slice of the terrifying nonsense in the world today.

I know a good deal about Jewish Supremacy, so I write about it often. Gaza and the public assassination of Charlie Kirk, and now the Epstein files and war with Iran, have shown millions how our world really works, how evil has burrowed so deeply into all of our institutions. ABN

Ground invasion launched against Iran as thousands of US-backed Kurdish fighters storm border

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The Kurdish militias, based across the border in Iraq, began the offensive in northwestern Iran on Wednesday.

President Donald Trump on Sunday night spoke with the heads of Kurdish militant groups in Iraq to discuss the situation in Iran. 

The CIA was exploring plans to arm the Kurdish forces with the aim of sparking a popular uprising in Iran, CNN reported Tuesday. 

The Kurdish groups are widely seen as the most well-organized segment of the fragmented Iranian opposition and are believed to have thousands of trained fighters. 

Their entry into the war could pose a significant challenge to the besieged authorities in Tehran and could also risk pulling Iraq further into the conflict.

Asked earlier about Kurdish involvement, Defense Secretary Pete Hegseth told reporters: ‘None of our objectives are premised on the support or the arming of any particular force.

‘So, what other entities may be doing, we’re aware of, but our objectives aren’t centered on that.’ 

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My guess is the US/Israeli goal is to divide Iran into smaller nations, which will be easier for them to control, while also posing less of a threat to Israel. The Ukraine War has been a similar event in that the ultimate goal is to dismember Russia and divide it into smaller nations. ABN

UPDATE: Most analysts are saying it is not possible for Israel/USA to break up Iran into smaller countries. Or to do that to Russia. But the long-term NATO encroachment against Russia has fundamentally had that goal in mind since the fall of the Soviet Union. We see the same goal for Iran today. I do see how they have failed in Ukraine and are failing in Iran, but their ace card is to use nukes in Iran and see what happens after that vis-a-vis Russia. The elitists doing this are hellbent on world domination and are still going for it now, just as they have been all along. In their minds, there is nothing to stop them from using nukes. Indeed, it seems probable that their strategy is to allow Iran to cause so much damage in Israel and the Gulf states that using nukes will strike many as a good move. At the core of this onslaught lies Jewish Supremacy, a hardheaded self-deceiving fanatical meta-cognitive doctrine couched in intransigent religious terms. Thirty to fifty million Americans have fallen for it along with a majority of Jews, many of whom have deeply infiltrated USA. ABN

Error correction in interpersonal relations

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While reading David Deutsch’s The Beginning of Infinity, I came across the following sentence:

What is needed is a system that takes for granted that errors will occur, but corrects them once they do—a case of ‘problems are inevitable, but they are soluble’ at the lowest level of information-processing emergence. (p. 141)

This statement comes from the chapter “The Jump to Universality,” in which Deutsch argues that “error correction is essential in processes of potentially unlimited length.”

Error correction is fundamental to FIML practice. In fact, the nuts-and-bolts of FIML practice could be described as being little more than a method for correcting errors “at the lowest level of information-processing” during interpersonal communication. This level is “the lowest” because FIML deals primarily with very short segments of speech/communication. In many posts, we have called these segments “psychological morphemes” or the “smallest speech/communication error” we can reliably identify and agree upon with our partner.

If you try to tackle bigger errors—though this can be done sometimes—you frequently run into the problem of your subject becoming too vague or ill-defined to be rationally discussable.

I haven’t read enough of Deutsch’s book to be sure of what he means by “universality,” but I do think (at this point) that FIML is universal in the sense that it will clear up interpersonal communication errors between any two qualified partners. “Qualified” here means that partners care about each other, want to optimize their relationship, and have enough time to do FIML practice.

We all demand that our computers be error-free, that buildings and bridges be constructed without error, that science work with error-free data as much as possible. But when it comes to communication with the person we care about most, do we even talk about wanting a method of error correction, let alone actually using one?

You can’t correct big errors if you have no method for correcting errors that occur “at the lowest level of information-processing,” to use Deutsch’s phrase. Once you can correct errors at this level, you will find that you and your partner are much better able to tackle bigger questions/errors/complexes. This happens because having the ability to reliably do small error-correcting gives you the capacity to discuss bigger issues without getting lost in a thicket of small mistakes.

Your ability to talk to each other becomes “universal” in the sense that you can tackle any subject together and are not tethered to static ideas and assumptions about what either of you really “means.”

FIML does not tell you how to think or what to believe. In this sense, it is a universal system that allows you and your partner to explore existence in any way you choose.

To use Deutsch’s words again, “error correction is essential in processes of potentially unlimited length.” Your relationship with your partner can and should be a “processes of potentially unlimited” growth, and error correction is essential to that process.

first posted FEBRUARY 10, 2013

Proof Epstein is alive

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This is oldish news but Dore puts it well. It is almost as likely that Ghislaine Maxwell is free as a bird and not in prison. Both of them were valuable members of the ruling elite and spent decades working for their tribe. To fake Epstein’s death is child’s play at those levels as is finding a live body-double to serve Ghislaine’s time. Just as they never went into Fort Knox to check on the gold, they will never check the DNA of Ghislaine’s body-double or Brigitte’s to determine her sex. Epstein’s body-double was quickly cremated. ABN

BOMBSHELL: We Found the Money Trail Connecting Erika Kirk’s Family to DoD Military Tech Why is a $34M Fraud Associate Signing Lori Frantzve’s Defense Contracts? — Project Constitution

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BOMBSHELL: We Found the Money Trail Connecting Erika Kirk’s Family to DoD Military Tech Why is a $34M Fraud Associate Signing Lori Frantzve’s Defense Contracts?

EARLIER THIS WEEK: Candace Owens blew the lid off the Erpenbeck crime family connection, but the rabbit hole goes infinitely deeper. It leads straight into the military-industrial complex, Fort Huachuca, and the very drones spotted buzzing above Utah Valley University on the day Charlie Kirk was assassinated.

Here are the receipts proving that TPUSA is now in the hands of a family deeply embedded in federal defense contracting, organized fraud, and intelligence operations.

1* THE FRONT COMPANIES & CAGE CODES: Lori Frantzve (Erika Kirk’s mother) isn’t just a shady businesswoman—she is a registered U.S. defense contractor. She operates E3TEK Group, Inc. out of Scottsdale, AZ, under the Department of Defense CAGE Code 3J3R1. She also runs a subsidiary called AZ-TECH INTERNATIONAL, INC. Between these entities, Lori has quietly secured over $5 MILLION in estimated federal awards.

2* SELLING MILITARY DRONES: What exactly is Lori selling to the federal government? Military drones and defense tech (along with solar panels designated for Native American land).

Let’s connect the dots: On September 10, 2025, multiple witnesses reported unauthorized, military-style drones operating in the airspace around UVU during Charlie Kirk’s assassination. Erika Kirk’s mother is literally a multi-million-dollar government drone supplier. This is no longer just a coincidence.

3* “UNCLE RICK” IS ON THE PAYROLL: Remember Richard Erpenbeck? The man Erika calls “Uncle Rick,” whose brother served 20 years for a $34 million bank fraud scheme and whose father was convicted of a murder-for-hire plot?

Corporate filings for Lori’s defense subsidiaries explicitly list Richard Erpenbeck as a key associate. A family known for staggering financial fraud and burying cash on golf courses is now running multi-million dollar defense contracts and standing adjacent to the CEO of a billion-dollar conservative platform.

4* THE FORT HUACHUCA & INTELLIGENCE TIE-IN: Erika’s childhood “Tesseract” (Looking Glass) school was directly connected to Fort Huachuca, the U.S. Army Intelligence Center of Excellence. Witnesses already placed Erika, Brian Harpole, and Cabot Phillips at Fort Huachuca just days before the assassination.

Combine an Army Intelligence-vetted childhood, a mother selling military drones to the DoD, and a family history of racketeering, and the picture becomes terrifyingly clear. They are intelligence assets.

5* THE GRID COALITION: Lori’s companies are also deeply tied to the Secure the Grid coalition, involving established defense insiders like Frank Gaffney and Tommy Waller. They aren’t grassroots activists; they are entrenched military-industrial players who have successfully executed a hostile takeover of Charlie Kirk’s legacy.

TPUSA donors and the America First movement need to wake up. Charlie was an anti-war populist. His billion-dollar empire is now controlled by a family of defense contractors, fraudsters, and intelligence operatives.

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There is an additional video with receipts at the link above that I am unable to post. The video above with Candace gives important background to this part of the story. ABN

Every major US base across the Gulf has been systematically and methodically destroyed

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The New York Times — not a Telegram channel, not a Russian state broadcaster, the New York Times — has published satellite imagery confirming what Iran said it was doing while Washington was busy telling you it wasn’t working. Every major US base across the Gulf. Systematically and methodically.

Bahrain, Fifth Fleet headquarters, the nerve centre of American naval power in the region. Al Udeid Qatar — already missing its $1.1 billion AN/TPY-2 radar. Camp Arifjan Kuwait. Ali Al Salem. Prince Sultan in Saudi Arabia. UAE facilities. SATCOM terminals destroyed. Radomes cracked open. Satellite dishes gone. Missile tracking infrastructure — the AN/TPY-2 radar systems that coordinate every Patriot and THAAD battery in theater — targeted with what the imagery confirms was not luck but architecture.

Iran didn’t just strike US bases. It mapped the communication and coordination layer that makes American missile defense function as a unified system and then it peeled it apart, base by base, across five countries simultaneously.

This is not retaliation but doctrine. Thirty years of studying exactly how the American military machine sees, communicates, and coordinates and then, when the moment came, going straight for the eyes. The interceptors are blind. The magazines are depleted. The Navy can’t guarantee escorts in the Strait. Raytheon is being summoned to emergency meetings. South Korea is sitting exposed. And the New York Times just put the satellite pictures on the front page.

Washington built the most expensive military architecture in human history. Iran just showed you the blueprint for how to dismantle it.​​​​​​​​​​​​​​​​ This is not going according to plan.

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‘This is not going according to plan’. Unless it is; in which case, the real plan is to disrupt the entire region in preparation for dismembering Iran and probably using nukes to do that. The deep plan appears to be break Iran into a number of smaller countries, each with its own ethnic or religious group. This will make the entire region much easier to control. Israel is surely planning to become the hegemon of the region with USA fully backing it. A similar plan is what they have wanted for Russia all along — smash it into numerous smaller states. The deep reason for the Ukraine War is to do that. What are their chances for pulling this off? Probably pretty good. ABN

The Bigger Picture: Iran Conflict – Oil Disruption Hits Key BRICS Members Hard

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Consider the severe economic body blows to China in the past 14 months.

♦ First blow, the Trump tariffs hit Beijing hardest. ♦ Second blow, the Beijing tentacle on the Panama Canal is severed.  ♦ Third blow, global tariff threats changed the risk dynamic for southeast Asia countries who acted as transnational shippers for China. ♦ Fourth blow, cheap sanctioned oil from Venezuela was cut-off. ♦ Now, the fifth blow; cheap, sanctioned Iranian oil is disrupted.

[SOURCE]

It’s not just a factor of oil flow, but also the price that China will ultimately end up having to pay.  Beijing was buying oil from Venezuela, Iran and Russia at steep discounts because their purchases were skirting western sanctions.

With Iranian oil production now no longer a market option, China will seek to replace their needs with more Russian alternative. However, that diversion means the oil India was purchasing from Russia will come at a higher price, and the refined final product that was exported by India will arrive to the European Union carrying an additional cost.

Simultaneously, Vladimir Putin was asked about Russia’s lack of military support to Iran in response to the U.S. military action, to wit the Russian president noted the technical terms of their joint military agreements did not include Russia’s immediate involvement.  In shorthand, Russia is busy and is not getting involved.

Russia was/is partially dependent on receiving military supplies from Iran in exchange for oil transfers.  The military component is reported to include drones from Iran for use in the Ukraine conflict.  Now that exchange profile is shuttered.

Taking Iran’s malign influence off the geopolitical chessboard is beginning to surface in major challenges to the BRICS assembly (Brazil, Russia, India, China, South Africa).  Russia, China and India are impacted directly.

The BRICS nations were skirting western oil sanctions by trading the commodity outside the petrodollar structure.  However, President Trump now controls the flow of oil from Venezuela, and his administration controls the currency in which it is sold.

With Iranian oil removed from the non-petro supply chain, the only remaining non-petro oil producer is Russia – who is simultaneously hit with a loss in military hardware support.  China may end up as a larger oil customer to Russia, but at what price and in what payment structure.

With global oil supplies in a state of flux, and with the USA in control of the oil flow from Venezuela, North America is certainly in the best position for minimal energy disruption.

Asia is heavily dependent on oil flows through the Strait of Hormuz, and the majority of Europe has already shut themselves off from Russian oil production, putting themselves in a position of dependency to the global markets.  The short-term ramifications of this oil disruption hit China, Southeast Asia, Japan and Europe particularly hard.

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This article probably describes how the Trump admin is thinking. ABN