Section: Coach Brain — Building a Mind That Lasts
This section covers Chapter 4, Lessons 4.1 through 4.4.
Part A — Vocabulary (20 points, 2 points each)
Select the best answer for each question.
1. A habit loop consists of:
A) Motivation → Action → Reward B) Cue → Routine → Reward — once wired, runs automatically via the basal ganglia C) Thought → Decision → Outcome D) Stimulus → Processing → Response
2. Automaticity refers to:
A) Robotic movement B) Behavior occurring without conscious deliberation; habits achieve this after ~66 days median C) Reflex D) An emotion
3. The basal ganglia are:
A) Spinal cord regions B) Deep brain structures storing and executing automatic behaviors (habits) C) Part of the immune system D) An endocrine gland
4. Habit stacking is:
A) Doing many habits at once B) "After [existing habit], I will [new habit]" — using existing loops as scaffolds for new ones C) Listing your habits D) An exercise routine
5. Implementation intention is:
A) Goal-setting B) "When X happens, I will do Y" — doubles follow-through versus motivation alone C) A pre-commitment D) A type of meditation
6. Identity-based habit is:
A) Tied to a fixed identity B) Rooted in who you want to become, not what you want to achieve; self-reinforcing C) The same as outcome-based habit D) About appearance
7. Cognitive reserve refers to:
A) A backup memory B) The brain's resilience against decline; built by education, complex activity, social engagement, and physical fitness C) A mental savings account D) Memorization capacity
8. Social Brain Hypothesis proposes:
A) Brains are inherently social B) The large human neocortex evolved primarily for managing complex social relationships C) Social media is good for the brain D) Isolation is healthy
9. Digital minimalism is:
A) Avoiding all technology B) Selectively curating technology use based on values and goals; pro-intentional, not anti-tech C) Using only one device D) A specific software platform
10. Intentional use of technology differs from reactive use in that:
A) It uses different devices B) The PFC directs the behavior in intentional use; the habit/dopamine system directs reactive use C) It is on different days D) Only adults can do it
Part B — Concept Comprehension (20 points, 2 points each)
Select the best answer for each question.
11. Approximately what percentage of daily actions are habitual?
A) 10-15% B) 25-30% C) 40-45% D) 75-80%
12. The habit loop consists of:
A) Motivation → Action → Satisfaction B) Cue → Routine → Reward C) Thought → Decision → Outcome D) Stimulus → Processing → Response
13. Research on habit formation shows the median time to automaticity is approximately:
A) 21 days B) 66 days C) 7 days D) 365 days
14. BDNF (Brain-Derived Neurotrophic Factor) is most potently stimulated by:
A) Meditation B) Physical exercise C) Social media use D) Caffeine consumption
15. The difference between intentional and reactive technology use is:
A) The amount of time spent B) Whether the PFC or the habit/dopamine system is directing the behavior C) WiFi vs. cellular D) The device type
16. Cognitive reserve is built through:
A) Avoiding all stress B) Education, complex mental activity, social engagement, and physical fitness C) Sleeping more than 12 hours D) Brain-training apps alone
17. Identity-based habits are more sustainable than outcome-based habits because:
A) They require less effort B) Each repetition reinforces the identity, creating a self-reinforcing cycle C) They produce faster results D) They do not require practice
18. The Social Brain Hypothesis proposes:
A) Social media is good for the brain B) The human neocortex evolved its large size primarily for managing complex social relationships C) Social isolation has no cognitive effects D) Intelligence is determined by social status
19. The most effective approach to changing a habit is:
A) Using willpower to override it indefinitely B) Working with the neurological architecture — changing the cue, replacing the routine, or redesigning the environment C) Punishing yourself when you fail D) Ignoring the habit until it goes away
20. "When I get home from school, I will put my phone in the drawer and read for 15 minutes" is an example of:
A) Cognitive reappraisal B) An implementation intention with habit stacking C) A cognitive bias D) Variable ratio reinforcement
Part C — Application (30 points, 6 points each)
Write 2-4 complete sentences for each question. Show your reasoning.
21. Explain why willpower alone is neurologically insufficient for sustained habit change. Reference the PFC and basal ganglia.
22. Design a habit stack for building a new daily practice. Identify the existing habit (the anchor), the new habit, and the reward.
23. A friend spends 4 hours per day on social media and says "I could stop any time, I just don't want to." Using concepts from Lessons 4.2 and 4.3 (reactive vs. intentional use; variable ratio reinforcement), evaluate this claim.
24. Explain why the five pillars of cognitive longevity matter during adolescence, not just in old age. Use the concept of cognitive reserve.
25. Write the attention/brain domain entry for your capstone protocol. Include the specific practice, the supporting evidence, and an identity statement.
Continue to the next section.