Matthew Bridgman, PhD, ABPP

Board Certified Clinical Neuropsychologist

Overcoming Memory and Cognitive Problems After Cancer, to be Sharp, Focused, and Confident Again - At Work and In Life

The CONS MAP

Cancer Ordeal Neuropsychological Symptoms Massive Action Plan

Why: 
To overcome memory and cognitive problems after cancer, restore a clear and sharp mind, and reclaim confidence, purpose and joy in life. 

What: 
Successfully overcoming challenges in life requires a clear understanding of those challenges, identifying the most effective strategies to overcome them, and maintaining consistent action with those strategies over time. The information and tools in this MAP do just that. 

How: 
1. Understand: Read through the Symptoms and Clear Mind Habits sections below to fully understand them. 

2. Assess: Take the Clear Mind Assessment to measure your current symptoms and clear mind habits. 

3. Strategize: Identify the weakest habit indicated by your assessment, and then pick an action from the information and resources provided to improve that habit over the next week

4. Consistent Momentum: Repeat the Clear Mind Assessment weekly to assess progress and re-focus on the most important habits you need to work on. 

1. Understand

Symptoms: 
CONS = Cancer Ordeal Neuropsychological Symptoms

Neuropsychological Symptoms - Trouble with emotion, cognition, and/or behavior that is related to something going on with the brain, such as: 
Forgetfulness
Distractability 
Word Finding Trouble
Stumbling Over Words
Slowed Thinking
Trouble Making Decisions
Trouble Organizing
Trouble Multitasking
Mental Fogginess
Loss of Mental Stamina
Feeling Mentally Drained
Trouble Reading
Losing Train of Thought
Easily Overstimulated
Irritability/Anger
Moodiness
Sadness/Depression
Nervousness/Anxiety


Ordeal - A painful, difficult, usually severe, and often long-lasting event or experience


Cancer Ordeal - Many factors that are part of the entire cancer ordeal can cause and/or worsen these neuropsychological symptoms, such as: 
Cancer itself (and not just brain cancer)
Chemo therapies
Radiation
Hormone treatments
Surgeries (not just brain surgery)
Vitamin Deficiencies
Anemia
Inflammation
Infections
Sleep problems
Fatigue
Pain
Stress
Depression
Anxiety
(and others)

It’s Not Just Chemo. It’s Not Just Stress. It’s Not JUST Anything. 
It’s Very Real and Very Complex!

NOTE: CONS is not a medical diagnosis. It is not in the DSM or the ICD. It is a label to help improve understanding and communication. 

Clear Mind Habits:
Mindful STREAMing

The Most Important Habits for Overcoming CONS
Mindful STREAMing = Getting into the habit of practicing mindfulness with these 6 areas of life, to cultivate and maintain the most effective Sleep habits, Thinking habits, Relaxation habits, Eating habits, medical-condition-management habits (Addressing medical conditions), and Movement habits. 

Sleeping
Optimizing sleep hygiene habits (see resources)
such as: 
Consistent into-bed and out-of-bed times
Averaging 7 to 9 hours a night


Thinking
Actively exercising: 
Attention
Memory
Language
Organization


Relaxing
Purposeful daily relaxation both physically and mentally


Eating
Plenty of … 
Vegetables   
Protein
Healthy fats
Some fruits
 And Good Hydration

Minimal …
Sweets/sugars
Grains
Dairy


Addressing
Managing medical conditions
Taking any necessary medications accurately 
Keeping medical conditions well treated/stable 
E.g. blood pressure, blood sugar/diabetes, sleep apnea


Moving
30 minutes a day of moderate physical activity as tolerated
Very few extended sedentary periods
Healthy posture and mechanics


See the "3. Strategize" section below to learn more about healthy habits in each of these areas. 

Disclaimer: These are general guidelines. Everyone’s body and health needs are slightly different. Be sure to follow any advice, recommendations, treatment plans, and restrictions from your own healthcare providers first, and check with them about any suggestions on this page before taking action. You are responsible for evaluating the safety and appropriateness of any of these guidelines for your own personal situation.

2. Assess

Assess your symptoms and habits

Follow this link to take the Clear Mind Assessment, to assess your current symptoms and habits. 
Once you complete it, you'll receive two emails: 1) with your responses, and 2) with summary scores
Keep track of those summary scores, so you can compare to future assessments as you monitor your progress over time. 

3. Strategize

Based on your assessment, which clear mind habits are weakest 
and most in need of improvement? 

Use the following resources to find more effective actions and habits to improve your mind. 

Sleeping
Healthy sleep hygiene habits
 
Thinking
Simple DIY option - strategies to exercise and strengthen memory and attention on your own: www.neuropsychologyforyou.com 
More comprehensive and structured DIY option: http://www.cogsmart.com/ 
Speech therapy for cognitive rehabilitation: ask your primary care provider for a referral to speech therapist in your area
Simple Structured DIY option: The Clear Mind Circuit https://www.mwbclearmindcoaching.com/order-form1692504053734 
Created by Dr. Bridgman, this is a circuit workout for your brain (bonus: this option also addresses Relaxing and Moving)

Relaxing
Mindful Meditation: exercising and strengthening the skill of relaxation https://www.uclahealth.org/uclamindful/free-guided-meditations - This is really good!
Psychotherapy/counseling (therapists/psychologists local to you, or online platforms like GrowTherapy)

Eating
https://www.mdanderson.org/content/dam/mdanderson/documents/patients-and-family/becoming-our-patient/while-youre-here/pe-booklets/survivorship/Nutrition.pdf

Addressing medical issues
Follow up with your primary care provider or specialist providers as needed to make sure all medical conditions are as stable and well treated as possible
Routine labwork/checkups at direction of your healthcare providers

Moving

4. Consistent Momentum

Weekly Re-assessment

Consistency with these habits over time is the key to getting results, to being sharp, focused, and confident again. 
 Make one small habit change each week, and focus on maintaining those changes over time. Repeat the Clear Mind Assessment on the same day each week to track your progress and consistency with these things, and maintain your momentum. And if you want help with any of this, see below for support options. 

Support

Clear Mind Strategy Sessions

Quick support: If you have any questions about CONS, the assessment, the habits, or the Clear Mind Circuit, schedule a one-on-one 15-minute Clear Mind Strategy Session with Dr. Bridgman at the link below. To make the most of that 15 minutes, be ready with very clear and specific questions (write them down ahead of time and have them ready for the session). Need more than 15 minutes? 60-minute coaching sessions are also available. 
Book your Strategy Session here: https://go.oncehub.com/DrMattBridgman 

Clear Mind Restoration

Concierge support: Clear Mind Restoration is a 16-week program with more tools and live weekly personalized support with Dr. Bridgman, to stop feeling forgetful and drained after cancer, and be sharp, focused, and confident again - at work and in life. This option is intensive and not for everyone. This is only for those needing to restore a high level of cognitive performance because of specific work/business or life demands and who haven’t gotten the improvement they need from other options. 
Contact Dr. Bridgman for more information, at drmatt@drmattbridgman.com

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