Archives: Exclusive Articles

BY Taino Bendz

Lower your stress, sleep better and feel better

Some estimates claim that a human today is exposed to as much data & impressions in a single day as someone in the 15th century would be in their entire lifetime!

Digital technology has exponentially increased the amount of information that is both sent out and received, and our brains run on high alert with the constant stream of emails, messages, social media updates, news reels, in video, audio and image form. 

Countless studies point to the effect that an overuse of technology can have on sleep, stress, mood, anxiety, and depression.

In this piece you will learn how digital tech affects your mental health, and how you can improve in simple ways.

“Overusing phones is associated with stress, anxiety, and poor sleep quality, whereas moderate use has health benefits.”

Psychology Today, 2022

Let us start with a reflection exercise

I am giving you two options, a quick one, and one in-depth.

A quick assessment:

1. Think about the digital technology you are using in your life.
2. Consider in what ways you feel like it improves your mental health. E.g. positive social connections, mental health apps, self-help tools
3. In what ways do you feel like it affects your mental health negatively? E.g. sleep issues, stress, anxiety, FOMO, social comparison, bullying, loneliness.
4. What patterns are there in your usage? What activities improve your mental health, and which affect it negatively?

An in-depth mapping: 

1. Journal your activities.
   As you go through your day, write down what activities you do with digital tech (e.g. social media, work, entertainment, communication).
2. Do an emotional and physical check in.
   Write down how you felt before, during, and after using digital devices? (e.g., anxious, happy, relaxed, tired).
   Note any physical sensations (e.g., eye strain, headaches, tension).
3. Consider the context and consequences
   What were you doing before you reached for your device? What prompted you to use it?
   How did your digital use affect your activities, mood, or interactions with others? Did it help or hinder your tasks and relationships?
4. Reflect on Patterns
   At the end of the day, review your entries and look for patterns. Ask yourself:When do I feel most and least positive about my digital use?
   Are there specific apps or activities that consistently impact my mood or energy levels?
   How does my digital use affect my sleep, productivity, and interactions with others?

Why does tech affect our mental health?

Digital technology affects our mental health due to several interconnected factors, rooted in how our brain works, and we interact with and respond to digital environments. One of the main reasons is overstimulation and information overload, where frequent notifications from apps create a constant state of distraction, leading to reduced attention spans and increased stress levels. One study even found that office workers with their email program open had a constantly higher heart rate throughout the day! It is the same mechanism when we constantly check our phone for messages, notifications, social media updates.

Information overload comes from social media, news, email, messaging apps, as well as games, and is a very common effect, even if many of us are unaware of it. Our brains are simply not made to handle these amounts of information with the constant dopamine release.

Another common effect is sleep disruption which is caused by blue light exposure that interferes with the production of the sleep regulating hormone melatonin. Usage of our screens in the evenings can increase the time it takes for us to fall asleep, as well as affect our sleep patterns and leave us waking up less rested. Sleep disturbances have associated mental health issues like anxiety and depression.

Social comparison and inadequacy, cyber-bullying, compulsive behavior, isolation and loneliness, learning & cognitive impact: the list of potential effects can be made long. The important thing is to understand that digital technology does affect our mental health; consider how it is affecting you; and do something about it.

What can we do to improve our mental health?

There are heaps of simple ways to improve our mental health by changing our tech habits. In one study where all participants used their phone a lot, they were requested to turn off their phones one hour before bedtime for one week. The result?

“Of course, we knew that it would result in some improvement of happiness and well-being, but the findings surprised even us.”

Jolanta Burke Ph.D., RSCI University of Medicine and Health Sciences

It turns out that the simple change of switching off phones before bed significantly improved participants’ well-being and quality of life within just a week! This practice enhanced life satisfaction, happiness, and physical health, reduced phone addiction and increased the participants’ sense of control. Improved sleep quality was a key factor but participants also experienced reduced anxiety and gained more personal time, engaging in activities like reading, reflecting, and preparing for the next day. Enhanced relationships, including deeper connections and improved sex life, were also noted. With all the positive impacts of this simple change over 90% decided to continue the habit post-experiment.

This goes to show that small steps can make a big difference!

Here are 10 different ways you can improve your mental health:

• Turn off your phone an hour before bedtime and keep it off all night
  (get an alarm clock if you have to!)

• Find non-tech hobbies
  The reduction of tech use is much easier and pleasant if you find things to fill up your newly freed up time with.

• Create tech-free zones
  Make certain areas of your home, like the dining room, tech-free to encourage personal interactions

• Reduce your news intake
  Think about how you really want to consume news and try to balance staying up to date with not getting overwhelmed.

• Do a digital detox
  Whether an hour, a day, or a weekend, try a period where you don’t use your devices. Daunting at first but this can give you a sense of control and reduce your feeling of dependance.

• Clean up your feed
  Follow positive content and unfollow sources of stress or negative emotions. While you´re at it you could cut down on your social media channels to keep only the ones you really need or enjoy.

• Manage your notifications
  Consider which notifications that you really need and turn the rest off. You can still check your apps on your own terms instead of checking at every buzz. It can also be good to inform people that your response habits will change.

• Stop the mindless scroll
  Identify situations when you tend to scroll mindlessly. What can you do instead? Can you consume specific content that has a positive impact on your mental health? Or use tech to deepen a relationship e.g. with a call?

• Set screen time limits
  Use apps to monitor and limit daily screen use

• Engage in physical activity
  The connection between mental health and physical activity is very strong. Overuse of tech tends to lead to a sedentary lifestyle, so find some physical activity you enjoy and give it a go.

Now it´s your turn!

• Choose one of the practices above that suits you and give it a try for a week
• Compare the same situations you identified in the reflection exercise. Is there any difference?
• Either stick with the new habit or choose another one to try!

Remember that you might not see immediate results. You might even feel worse during a period. Have patience and rest assured that over time, these changes add up.

My own practices
So do I practice what I preach? Well, to a big degree yes. I noticed that using screens at night impacts me a lot, so I have scheduled my phone to turn to gray scale at 7pm, and I try to avoid screens altogether after 8pm. At times I have been very reactive to my phone in a way that I felt distracted from life, so I have almost all notifications turned off, but use messaging apps that I check every now and then. People have learned that if they want an answer quickly they better call! I mainly use one social media channel for professional activities, and my usage varies a lot. At times I can be rather active, but then I always get to a point where I feel like it is too much, and I naturally almost entirely stop using it for a few weeks.

My own biggest challenge is social comparison, as I easily get negative emotions and feelings of inadequacy when I look at feeds. This is something that I reflect a lot on and try to work on both by changing tech habits, but also dig into where the emotions come from and why.

By now I hope that you have gained an understanding about the impact that digital technology can have on our mental health, and how it affects you in your particular situation.

If you have any experiences to share I’d love to hear your thoughts – feel free to reach out at taino@tainobendz.com

By Tyler Mongan

Imagine drawing a line on a piece of paper. On one end, you write “optimistic about the future,” and on the other, “pessimistic about the future.” Where would you place yourself? It’s a simple question, but it reveals a lot about how we view our lives and the world around us.

Interestingly, people in wealthier countries often lean more toward pessimism about the future compared to those in poorer countries. This phenomenon might seem counterintuitive, but it can be attributed to higher expectations and a greater awareness of potential threats. While some argue that pessimism helps us keep our expectations low and avoid disappointment, the debate between optimism and pessimism is much more nuanced. For instance, many college students may feel pessimistic about the future of their country while remaining optimistic about their personal futures. Optimism and pessimism are often context-dependent.

Optimism vs. Pessimism

Optimism and Health

Numerous studies have shown that an optimistic outlook is generally associated with better physical and mental health. Optimists tend to have lower rates of cardiovascular disease, stronger immune systems, and longer life spans. For example, a study published in the American Journal of Epidemiology found that optimistic individuals had a significantly lower risk of developing coronary heart disease compared to their pessimistic counterparts. This effect is partly due to the fact that optimists are more likely to engage in healthy behaviors, such as regular exercise and maintaining a balanced diet.

Pessimism and Realism

On the other hand, pessimism is not without its benefits. Research indicates that pessimists may actually live longer, partly because they are more cautious and realistic about potential risks. A study in Psychology and Aging found that pessimistic individuals tend to have more accurate perceptions of reality, particularly regarding their own future prospects. This realism can lead to more cautious decision-making, helping to avoid risky situations.

Optimism Bias

Most people exhibit optimism bias—the tendency for individuals to believe that they are less likely to experience negative events and more likely to experience positive ones. This bias is prevalent in about 80% of humans and even in some animals, like rats and birds. Optimism bias can be beneficial as it motivates individuals to pursue goals and persevere through challenges. For example, Talia Sharot, in her book The Optimism Bias: A Tour of the Irrationally Positive Brain, explains that people with positive future expectations are more likely to adapt to changes and setbacks, thus increasing their chances of success.

Optimists often engage in selective attention, focusing more on positive aspects and downplaying or ignoring negative information. For instance, if an optimist receives both good and bad news about a project, they are likely to emphasize the positive aspects and minimize the negative ones. This can create a more favorable and motivating view of their situation, encouraging them to continue pursuing their goals with confidence.

A study by Sharot et al. (2011) demonstrated that people generally tend to update their beliefs more when presented with positive information than when given negative information. This phenomenon occurs more strongly in optimists, who may interpret ambiguous situations in a more favorable light. This bias can serve as a psychological buffer against stress and anxiety, fostering a sense of hope and possibility. However, too much optimism can be problematic. Overly optimistic individuals may underestimate risks and fail to prepare adequately for potential setbacks. This disconnect from reality can lead to poor decision-making and unexpected disappointments. It’s essential to strike a balance between maintaining a hopeful outlook and staying grounded in reality.

Realism Can Be Depressing

In contrast, individuals with unhealthy mental states tend to lack optimism bias. Instead, they are more likely to process information in a manner that reflects reality more accurately, giving similar consideration to both positive and negative outcomes. This balanced or even pessimistic perspective is not necessarily a deliberate choice but rather a consequence of their mental state. For instance, those with depression may have a diminished capacity for positive bias, which typically helps protect against emotional distress. As a result, they might view positive events with skepticism and give undue emphasis to potential negatives, leading to an even-handed but sometimes overly cautious or negative assessment of situations. Consequently, they are less likely to experience the motivational benefits of optimism.

Balanced Optimism Through Mental Contrasting

One effective way to balance optimism and pessimism is through a technique called mental contrasting. This method involves visualizing both positive and negative future scenarios, helping individuals prepare for obstacles while staying motivated. The process includes the following steps:

• Exploring Risks: Identify potential challenges that could arise. For instance, if you’re planning to start a new business, consider the financial risks and market competition.
• Exploring Opportunities: Recognize potential benefits and positive outcomes. What opportunities could this new venture bring? How could it improve your life or career?
• Becoming Aware of Disruptions: Think about what could go wrong and disrupt your plans. This could include economic downturns, personal health issues, or unforeseen global events.
• Listing Ways to Adapt: Develop strategies to overcome these obstacles. What contingency plans can you put in place? How can you stay flexible and adapt to changing circumstances?

By engaging in mental contrasting, individuals can maintain a balanced perspective, acknowledging potential risks while staying optimistic about achieving their goals. This approach not only fosters resilience but also helps in making more informed decisions.

The 2:1 Ratio: Finding the Right Balance

Research suggests that the ideal balance between optimism and pessimism is context-dependent but generally leans towards a 2:1 ratio. For every pessimistic thought, it’s beneficial to have two optimistic ones. This ratio helps maintain a positive outlook while still preparing for potential challenges.

Studies by psychiatrist and neuroscientist Dilip Jeste indicate that a healthy balance of optimism and pessimism contributes to better mental and physical health outcomes. In his research, Jeste found that individuals who maintained a 2:1 ratio of optimism to pessimism were more likely to experience higher levels of life satisfaction and overall well-being. This balance allows for a realistic assessment of situations while promoting a hopeful and proactive approach to life’s challenges.

Conclusion

The debate between optimism and pessimism is complex, with both perspectives offering valuable insights. While optimism is generally linked to better health and well-being, a dose of pessimism can provide a realistic check on expectations and help avoid unnecessary risks. By practicing mental contrasting and maintaining a 2:1 ratio of optimism to pessimism, you can navigate life’s uncertainties with a balanced and resilient mindset.

So, let’s revisit the line you drew at the beginning. After considering both optimism and pessimism, where would you place yourself now?

References

• Davidson, K. W., Mostofsky, E., & Whang, W. (2010). Positive Affect and Risk of Coronary Heart Disease: The Canadian Nova Scotia Health Survey. American Journal of Epidemiology, 178(1), 12-20.
• Jeste, D. V., & Palmer, B. W. (2013). A Call for a New Positive Psychiatry.
• Sharot, T. (2011). The Optimism Bias: A Tour of the Irrationally Positive Brain.
• “Forecasting Life Satisfaction Across Adulthood: Benefits of Seeing a Dark Future?” Psychology and Aging, Vol. 28, No. 1.

By Dr. Justin Kennedy

The Social Brain in Action
Let me take you back to my first day of college. It was a terrible day! As a freshman, at the local pub, I tried to mingle but knew no one and so felt completely out of place. My pupils dilated, my heart raced, and my palms were so sweaty I held my beer with two hands. Every attempt at starting a conversation felt like a social tsunami. Little did I know, my brain was working against me.

My amygdala, sensing potential social threats, was flooding my system with stress hormones like cortisol. This response was part of my brain’s fight-or-flight mechanism, preparing me to either escape or confront the situation. Meanwhile, my prefrontal cortex, responsible for logical decision-making and social behavior, was struggling to maintain composure amidst the stress. The decrease in dopamine levels, essential for reward and pleasure, made me feel even more disconnected and anxious.

This complex symphony of chemical and neural activity, including reduced activity in my default mode network responsible for self-referential thoughts, shaped not only my social interactions but my overall experience of the world. I felt doomed.

Are You a Mind-Reader or a Brain-Reader?
Are you a mind-reader? Mind-reading involves interpreting thoughts and emotions based on observable behavior, while brain-reading delves into the underlying neural mechanisms that drive those behaviors. By examining both perspectives, we can gain a deeper understanding of human interaction and improve our social intelligence.

The Neuroplasticity of Social Interactions
As a professor of applied neuroscience and as a Neuroplastician, in a non-clinical practice as a coach I have a profound appreciation for the brain’s ability to adapt and change. The brain’s staggering number of neuronal connections— and our advanced neuroimaging tools reveal its remarkable complexity. However, these marvels often overshadow a crucial aspect of brain function: its remarkable capacity for social adaptation and change in response to others.

Imagine meeting Max, a client intrigued by the idea of neuroplasticity but skeptical about its real-world implications beyond brain mechanics. As a Neuroplastician, I often encounter such skepticism, rooted in the view of the brain as a mere machine.

Stories of Social Neuroplasticity
“So, are you saying my brain can change just by interacting differently with people?” Max asked, leaning forward with a mix of curiosity and doubt.

“Absolutely,” I replied with a reassuring smile. “Let me share a story to illustrate this.”  recounted the tale of Emily, a spirited retiree who came to me seeking help after a stroke affected her speech and confidence. Emily loved her book club gatherings but found herself withdrawing due to difficulty in expressing her thoughts. In her coaching process we devised a plan that involved building active participation in non-stressful social activities. She spent time at the dinner table building up the power of her brain’s Broca area to feel confident speaking. 

Weeks later, Emily returned with a sparkle in her eyes. “You won’t believe it! I started volunteering at a local library, reading to kids. It’s been challenging, but each week, I feel more confident. My speech is improving, and I feel more like myself again.”

Foundations of Social Intelligence
Max looked intrigued. “So, her brain changed because she engaged socially?” “Exactly,” I nodded. “Her brain rewired itself, tapping into its plasticity to accommodate and thrive in new social situations.”

Max grinned, now seeing beyond the mechanical view. “That’s incredible! It’s like our brains are designed to adapt to the social world around us.”

“Exactly!” I exclaimed. “Research on neuroplasticity supports this. The brain isn’t just a static machine; it’s a dynamic organ constantly reshaping itself based on our experiences and interactions.”

The Social Dynamics of Brain Health
As Max left, inspired by Emily’s story, I reflected on how understanding neuroplasticity isn’t just about grasping the mechanics but appreciating the profound impact of social experiences on our brain’s capacity to change and grow. After all, in the intricate dance of neuroplasticity, the melody of social influence plays a crucial role in shaping the symphony of our minds.

Are You a Brain-Reader? 
A groundbreaking book in this field is “Social” by UCLA professor Matthew D. Lieberman. Lieberman reveals that our need to connect with others is even more fundamental than our need for food and shelter. He argues that social connection is the key to our success as a species and one of the reasons we evolved large brains in the first place. Lieberman and his colleagues have discovered that when our brain is not focused on a specific task, it uses its default network to learn about and master the social world (Lieberman, 2013).

Lieberman suggests that by the time we are ten years old, we have spent many hours learning to understand people and groups and our place in them, much like mastering complex skills such as chess, music, or math. This innate’’ social training’’ highlights the brain’s prioritization of social intelligence. Social pain and pleasure, as revealed by fMRI studies, impact our brains as profoundly as physical pain and pleasure. This finding explains why the most painful experiences in our lives often involve social losses, such as the death of a loved one or the end of a relationship (Lieberman, 2013).

The brain has evolved sophisticated mechanisms to secure our place in the social world. We possess a unique ability to “read” other people’s minds, discerning their hopes, fears, and motivations. This capability allows us to effectively coordinate our lives with one another, restraining selfish impulses for the greater social good. When this wiring malfunctions, as seen in conditions like autism, individuals face significant challenges in connecting with others (Lieberman, 2013).

Neuro-Nerd Deep Dive
Let’s dive deeper into how neurotransmitters influence our social experiences. Dopamine, for instance, is central to our reward system. When you experience something pleasurable, like a compliment or a hug, dopamine is released, making you feel good and encouraging you to seek out more of these positive interactions. On the flip side, serotonin helps regulate mood and social behavior. Low levels of serotonin are associated with social anxiety and depression, highlighting its role in our overall social well-being.

Neurotransmitters play crucial roles in social intelligence. Oxytocin, often called the “love hormone,” enhances social bonding and trust. Dopamine, the “reward hormone,” reinforces pleasurable experiences, encouraging social interactions. Vasopressin is linked to social behaviors, including pair bonding and aggression regulation. These chemicals illustrate the biochemical foundation of our social interactions and highlight the brain’s intricate design for fostering social connections.

Glutamate and GABA (gamma-aminobutyric acid) play pivotal roles in excitatory and inhibitory neurotransmission, respectively. Glutamate is the brain’s primary excitatory neurotransmitter, promoting neural activation and contributing to cognitive functions like learning and memory. GABA, in contrast, serves as the main inhibitory neurotransmitter, reducing neuronal excitability and preventing overstimulation. This balance between excitatory and inhibitory signals is crucial for maintaining proper brain function and navigating social experiences.

Interestingly, our brain’s default mode network (DMN) becomes highly active when we are at rest and not focused on the outside world. The DMN is involved in self-referential thinking, daydreaming, and recalling memories, all of which play a role in how we understand ourselves and relate to others. When we are engaged in social interactions, the DMN helps us interpret social cues and empathize with others, further illustrating the brain’s intricate design for social intelligence.

Harnessing Neuroplasticity for Social Well-Being
As a Neuroplastician, my work extends beyond the traditional boundaries of neuropsychology. I explore how the brain’s adaptive capacities can be harnessed to promote resilience and recovery in the face of neurological challenges. This approach underscores the potential for rehabilitation strategies that leverage neuroplasticity to facilitate recovery and improve cognitive outcomes.

For example, consider the role of excitatory and inhibitory neurotransmitters in shaping behavior. Excitatory neurotransmitters like glutamate drive us towards action and engagement, while inhibitory neurotransmitters like GABA help us avoid overstimulation and maintain balance. This dynamic interplay influences our ability to navigate social situations, highlighting the importance of a well-regulated neurochemical environment for social intelligence.

A Symphony of Adaptation
While the brain’s complexity and anatomical structures are awe-inspiring, they represent only a fraction of its true essence. Its ability to adapt, learn, and grow throughout life—from childhood development to aging—underscores its dynamic nature. The brain also has ‘social wings’. By embracing this paradigm shift in social neuroscience, we not only deepen our understanding of cognitive function but also recognize the profound impact of social context and interpersonal relationships on brain health and resilience.

Are you a mind-reader or a brain-reader? So, the next time you find yourself in a socially awkward situation, remember that your brain is hard at work, balancing excitatory and inhibitory signals, releasing neurotransmitters, and activating neural networks to help you navigate the social landscape. Understanding these processes not only enriches our appreciation of the brain’s capabilities but also highlights the importance of social connections in our lives.

By Dr. David Hester

We are all, in essence, tinkerers and quasi-scientists. Daily, we conduct miniature experiments, testing hypotheses about ourselves and our environment to optimize our experiences. We use the scientific method. For us, this method is akin to a recipe for discovery.

Imagine a curious human in an up-and-down week, meticulously jotting down notes to understand their behavior. They start by asking a burning question, like why do I have so many “x, y, z”?

Next, they carefully design an experiment, selecting just the right tools and measures – perhaps an app to track daily behavior. With precision, they carry out their tests, recording every detail and unexpected twist.

After gathering mountains of data, they analyze it like a detective unearthing clues at a crime scene. Finally, armed with their findings, they draw conclusions that unlock the mysteries of the universe – especially if the findings are repeatable.

This methodical approach is the backbone of scientific progress, guiding researchers on their quest to unravel nature’s secrets one experiment at a time. However, we often overlook the distinction between the ‘inner’ and ‘outer’ realms of scientific inquiry. Inner science is our personal exploration of lived experiences, aspirations, and capabilities. 

In contrast, outer science, conducted by institutions and researchers, focuses on broader populations and statistically significant trends. Understanding the nuances between these two approaches is crucial.

Much of the scientific evidence we rely on originates from Western countries and predominantly involves specific demographics. This implies that a substantial portion of the global population remains underrepresented in research. 

Therefore, while scientific consensus provides valuable insights, it’s essential to remember that individual experiences can vary significantly. Moreover, as technology increasingly influences our wellbeing, we must recognize the potential of low-cost, cognitively efficient tools. Like meditation and mindful moments.

Our brains, consuming approximately 20% of the body’s energy, necessitate mindful optimization. To effectively navigate this landscape, consider the difference between outer science and inner science.

Inner science is a process of personal exploration and discovery, using ourselves as subjects to understand our experiences, aspirations, and capabilities. It involves experimenting with different approaches to see what works best for you and paying attention to your thoughts, emotions, behaviors, and overall well-being.

Oftentimes, inner science is overlooked or undervalued compared to outer science. We tend to rely heavily on external sources of information and expertise rather than trusting our own instincts and experiences. This can lead to a disconnection from ourselves and a lack of personal agency in our own lives.

To bridge the gap between personal and universal knowledge, we must prioritize inner science and self-inquiry as much as we do outer science. Here are some key practices to help us optimize our inner scientific process:

1. Prioritize personal experimentation
   Think of yourself as a scientist conducting experiments on yourself. If you’re looking to improve your well-being in a specific area (e.g., sleep quality or stress management), try different approaches and methods to see what works best for you.

   For instance, if you want to improve your sleep, experiment with different sleep hygiene practices like setting a consistent bedtime routine or limiting screens before bed. Keep track of your results and adjust your approach based on what works best for you.

2. Critically evaluate scientific evidence
   While scientific consensus provides valuable insights, it’s essential to critically evaluate evidence before applying it to our own lives. Pietro Marenco, Editor and Critical Appraisal Specialist @ScienceForWok has a “Pyramid of Scientific Evidence” listing meta-analysis of randomized controlled trials at the top and cross-sectional studies/opinion pieces at the bottom. See the link at the bottom. 

   Remember that most research studies are conducted on specific demographics or populations that may not necessarily represent everyone’s experiences. Consider factors such as cultural differences, individual variations in genetics, environment, or lifestyle habits when interpreting the results of scientific studies.
   

3. Avoiding Overgeneralization
   Understanding the limitations of Avoiding generalization involves delving into the specifics of a situation rather than making broad assumptions. Instead of painting everyone with the same brush, take the time to consider individual differences and unique circumstances. Look for nuances and exceptions that challenge your initial thoughts.Embrace complexity by seeking out diverse perspectives and experiences that can offer a more well-rounded understanding. By focusing on details and being open to new information, you can steer clear of falling into the trap of overgeneralization.

   Speaking of Generalizing, yikes, do we do this often! Scheme and heuristics lead our daily Interactions. On top of that, you have to be cognizant of avoiding junk science, edging you to take a tablespoon of Raw Sugar a day to lose weight (spoiler alert, it doesn’t work).

   By combining personal experimentation with rigorous scientific inquiry, we can make informed decisions about our personal growth and well-being. One misstep to avoid is following BS science, junk science, and unfounded claims.

   Carl Bergstrom and Jevin West created a free course to help everyone identify and avoid follies of BS science. They also discuss the value of understanding key differences between junk science and the gold standard of research, double-blind placebo studies.

Understanding Junk Science

Junk science, often sensationalized and misleading, is information presented as scientific fact but lacks rigorous methodology, peer review, or credible evidence. It’s frequently used to promote products, beliefs, or ideologies.

Common hallmarks of junk science:

• Anecdotal evidence: Relies heavily on personal stories or testimonials rather than data.
• Lack of peer review: Not evaluated by other experts in the field.
• Cherry-picking data: Selectively presenting information to support a predetermined conclusion.
• Oversimplification of complex issues: Making claims that are too good to be true.
• Conflicts of interest: Researchers or promoters stand to gain financially from the findings.

How to Spot the Difference

• Look for the source: Reputable scientific journals, government agencies, and established research institutions are more likely to publish credible studies.
• Check for peer review: Research that has undergone rigorous peer review is more likely to be reliable.
• Evaluate the sample size: Larger sample sizes generally provide more robust results.
• Consider the methodology: Understand the study design and look for potential biases.
• Be wary of overhyped claims: Extraordinary claims require extraordinary evidence.

Correlation does not equal causation. Just because two things happen together doesn’t mean one caused the other. Yet two things can be true at the same time. Still with me?

This is a critical concept to grasp. Just because two things happen together doesn’t mean one caused the other. For instance, a study might find a correlation between ice cream consumption and polio, or Ice cream and murder. This doesn’t mean eating ice cream makes you more likely to be infected with polio or murder your neighbor!

Although, the next time my neighbor Bill has an ice cream party without inviting me we will indeed, have words. Bringing us back. We have to keep in mind when seeing sensational correlation headlines like “ice cream = polio” that there could be various confounding underlying factors at play.

Remember, the ultimate goal is to harness knowledge to create a fulfilling and authentic life. It’s important to remember that scientific averages represent a vast spectrum of individual experiences.

While statistical trends offer valuable insights, they don’t guarantee the same outcome for everyone. Critical thinking is essential to navigate the world of scientific evidence
and tailor it to your unique needs.

“Be careful about reading health books, you may die of a misprint.” – Mark Twain? 

By Dr. Justin Kennedy

Have you ever had an uneasy feeling that you’re missing something? An unhappy suspicion that in social interactions, your words and actions stand out – but for all the wrong reasons?

Recently, I caught up with Claire, a fellow Neuroplastician, and we delved deep into the latest research and tools she uses when helping clients who feel their intuition in social situations is lacking.

Claire had been working with her client, Mark, to enhance his interpersonal skills and social well-being. Mark shared his challenges with recognizing emotions in others, saying, “I just don’t have that sixth sense to pick up on social cues.

Claire knew that by explaining the neuroprocesses behind intuitive behavior would help Mark understand and develop a strategy that worked.

“Neurons that fire together wire together” is a famous quote attributed to renowned neuropsychologist Donald Hebb.

This statement encapsulates Hebb’s theory of neuroplasticity and learning, which proposes that when neurons repeatedly activate together, the connections between them strengthen. This connection is the first stage of creating new thinking patterns, in neuroscience terms new neural pathways enabling new skills to be developed, including social intuition.

Claire shared with Mark the science behind how humans socially understand emotions. She introduced Mark to the parts of the brain, the mPFC-to-RSC brain pathways which regulate social processes and effectively balance inhibitory and excitatory neurotransmitters. Also, she explained how information transfer occurs for social and emotional processing ensuring optimal functioning of neural circuits involved in social cognition, allowing for accurate interpretation of social cues, emotional responses, and appropriate social behaviors.

She also explained the role of default mode network (DMN), which plays a crucial role in social and emotional processing.

It plays a role in various aspects of social processing, such as understanding others’ perspectives, empathizing, and forming judgments about social situations. The DMN facilitates introspection, theory of mind (understanding others’ mental states), and mentalizing processes, which are crucial for navigating and interpreting social interactions.

Therefore, disruptions or abnormalities in the DMN can affect social functioning and interpersonal relationships.

Dautan’s research involved subjects observing emotional states, like stress or relief, in others, leading to efficient processing of social and emotional information. This not only enables accurate emotional and social recognition but also reinforced the significance of the mPFC-to-RSC brain pathway.

By influencing this pathway, the ability to perceive emotional states in others, such as stress and relief, is changed.

For neuro-enthusiasts, this research illuminates what having a “sixth sense” looks like. It’s about noticing what parts of the brain enable unconscious efficiency in detecting emotions in social settings. The mPFC-to-RSC brain pathway.

Once Claire had described the physical structure of the brain, she dived into the neurotransmitters, the chemical messages that are involved in discerning the meanings in different social interactions.

Mark learned about the role of somatostatin (SOM) neurons, which release the inhibitory neurotransmitter Gamma-aminobutyric acid (GABA), Mark realized this balancing act between feeling insecure when being excited or holding his tongue in social situations was Mark’s root cause of feeling socially stressed and learning how the brain processes this information was a real relief.

He now felt he could be more emotionally in control and start reading the room to become more socially intuitive by understanding the mechanics of the brain. Justin this still doesn’t make sense to me.

Claire and I discussed how revealing this knowledge helped clients like Mark, improve their social skills by explaining how to recognize and respond to emotional cues, manage their own emotions effectively, and build stronger, more empathetic relationships with others, by listening, not reacting.

Claire and I kept chatting and I shared my recent experience with another client, who was also struggling in social situations but in a different way from Mark.

My client Sarah, often misinterpreted friends’ jokes as criticism, leading to conflicts, and felt overwhelmed in group settings, which made her feel isolated. She came to me for advice and to find a clear and simple solution.

Sarah often found herself on the defensive, misinterpreting the intentions behind her friends’ jokes, which frequently led to unnecessary conflicts and strained relationships. In group settings, the overwhelming flood of emotions left her feeling isolated and disconnected from those around her.

I shared a number of tools with Sarah, one of which was how to best ask open-ended questions. This enhanced her emotional and social intelligence giving her time to pause and analyze her reflex emotional contexts, which improved her interactions.

I was also excited to share the 5 tip trick with Sarah!

This involves 5 ways to hack the brain’s automatic reflex to reply to a question or respond to a comment in a social situation. It works like this. Use these 5 prefixes to improvise your sixth sense:

When you…
I feel…
Because…
In future…
Is that OK?

An example I shared how Sarah could use the 5 tip trick when chatting with her friend Mike, who was fond of telling jokes. I suggested Sarah could say to Mike “When you make a joke, I feel I miss the punch line, Because English is my second language. In future would you mind if I ask you to explain the punch line if I look confused? Is that OK Mike?”

I was happy and proud to share with Claire that as Sarah’s emotional intelligence blossomed, she found herself approaching social situations with a newfound sense of ease and understanding.

No longer burdened by misinterpretations and insecurities, she forged deeper connections with others, fostering a sense of belonging and acceptance within her social circle. With ongoing coaching and support, Sarah discovered the power of self-awareness and emotional regulation in shaping her interactions and experiences.

Sarah emerged through this process to become stronger and more resilient than ever before. Armed with a deeper understanding of her emotional landscape, she embraced life’s complexities with a sense of curiosity and confidence.

As she continued to navigate the intricacies of how the human brain makes connections. Sarah has now become a beacon of hope and inspiration for others at her office and in her social circle to navigate their own journey toward emotional well-being.

Understanding the intricate connections between different brain regions and the role of neurotransmitters in governing social functions is key! And Neuroplastician armed with coaching tools can help their clients by guiding them toward targeted interventions and practices that promote optimal brain functioning.

For instance, techniques like brain-based coaching and cognitive behavioral therapy (CBT) are utilized to reframe negative thoughts and even interoception and mindfulness exercises. Neuroplasticians also assist clients in building new social habits to improve emotional regulation.

Additionally, neurofeedback can be employed to monitor and adjust brain activity, ensuring the most effective neuroplasticity tools are applied. This knowledge not only aids in personal development but also fosters deeper, more empathetic social interactions.

Ultimately, it leads to stronger connections and support networks within work colleagues, families, and even society as a whole!

Co-Authored with Elizabeth Gould, author of Feeling Forwards

By Dr. Maria-Elena Lukeides

Learn How to Play Your Brain for Maximum Optimization

What I have always found fascinating about the study and science of human beings and our interest in psychology is the overwhelming focus on the brain, particularly the computational aspect of our minds and thoughts. Feelings or emotions have not been as eagerly investigated, primarily because they are often seen as a byproduct of our thinking or computational processes. To a certain extent, this is true.

Our feelings and emotions however, are what shape and create our entire experience of living. Think about your why. Why are you doing what you are doing? Why do you want what you want? Why do you try? Why do you stop trying? What drives you?

Your answers, whatever they are, can be drilled down into one fundamental element: feelings. Everything we do, everything we have learned to do, whether it is some version of approach or avoidance, we do because of a feeling. 

The human being has evolved all its capacities to have the richest array of “feelings” and sensations (physiological sensations included, not just emotions) possible so that we can FEEL our way through life. Our thoughts would have no consequence to us, good or bad if they produced no significant emotional experiences. 

In fact, many of our thoughts pass unnoticed by us. We have about 100,000 thoughts per day. The ones we remember are the ones that produce an intense enough emotion. We become focused on our thinking because of their capability of producing a certain feeling or emotion, which we then experience as a motivator, inhibitor, or reward.

Emotions such as happiness, love, sadness, fear, disgust, and anger are the underlying reasons for most, if not all, intentional behaviors. The human being is a chemical factory that produces emotional experiences through neurotransmitters and hormones, which are then used to move us through life in particular ways according to personal and evolutionarily primed goals.

Three emotion regulation systems have evolved to help us to do this.

The threat/avoidance system is responsible for keeping us alive and safe. It has pre-programmed threats it scans for, such as loud noises, threatening animals, and germs (disgust), and is also highly programmable to accumulate a wealth of information about what we personally find threatening, painful, and “unsafe.” This system is primarily run on adrenaline and cortisol.

Adrenaline provides the fight, flight, or freeze response. In flight mode, we will produce strong “feelings” of resistance towards a certain activity, person, or place and lead to avoidance. Cortisol, on the other hand, helps keep us in a state of hypervigilance, ensuring we remain “locked onto” these perceived threats through focus, worry, and rumination. 

This heightened state of awareness can be beneficial in situations where quick, decisive action is required. It also enhances our attention to problem-solving strategies that can help us overcome these threats.

When a particular threat, such as a looming deadline at work, is likely to be resolved by taking specific actions, the threat system activates the “fight” component. This response channels our energy and focus towards addressing the challenge, thereby reducing the potentiation of the perceived threat. This activation of a problem-solving approach activates the goal attainment/reward system and reduces the threat system.

The goal attainment/reward system is essential for motivation and positive reinforcement, and it is primarily fuelled by dopamine. Contrary to popular belief, dopamine is not a happiness neurotransmitter. Instead, it produces a highly pleasurable feeling of achievement, success, and competence. This is the feeling we experience whenever we master a task, complete a sudoku puzzle, or carry out any task we need to.

Dopamine produces what I like to label as “power” or potency. Serotonin, a powerful mood regulator, senses how much power we have at any given time. Serotonin acts as the chemical equivalent of our sense of self, reflecting how much power we possess. 

It incorporates both a snapshot of our psychological power—our self-esteem, which is influenced by how much dopamine we have achieved recently—and our physiological wellness, as many serotonin receptors exist in the gut. This connection between the gut and the brain is what scientists have been hypothesizing about for years.

When we have a lot of power, we become eager for more. We feel excited and motivated to explore and interact with our world. We attack our daily chores with gusto and energy, driven by the promise of a dopamine hit every time we successfully complete a task. 

Our sense of power and potency also increases which in turn reduces the activity of the threat/avoidance system. Think of threats as bills that need to be paid. 

High self-efficacy, or power, is like having a very healthy bank account. We can cover our bills with ease, so even though there may be potential threats, we do not experience the surge of adrenaline (anxiety) because we know we have it covered. Instead, we activate the motivation and drive of the goal attainment and dopamine system.

The soothing/affiliative system is the third key component in our emotional regulation framework. This system is primarily driven by the neurotransmitter oxytocin, often referred to as the “love hormone.” 

It plays a crucial role in fostering social bonds, reducing stress, and promoting feelings of safety and well-being. In a healthily balanced individual, this system will naturally activate when we have successfully navigated all our tasks and are in a state of safeness (non-threat). 

It is the state of complete satiation, fullness and equilibrium. In this state we have free use of all our faculties, and it is most aligned with insight, wisdom and creativity. It would be the system that provides eudaimonic happiness.

The soothing/affiliative system helps us form connections with others, which is essential for our mental and emotional health. When we engage in nurturing activities, such as spending time with loved ones, participating in community events, or even simple acts of kindness, oxytocin levels increase. 

This promotes feelings of trust, empathy, and bonding, which are vital for maintaining strong social relationships.

Oxytocin also counteracts the effects of the threat/avoidance system by reducing cortisol levels, thereby decreasing stress and anxiety. When we feel safe and connected, our bodies and minds can relax, allowing us to recover from stress and build resilience. 

This system supports the maintenance of a calm and balanced emotional state, which is essential for overall well-being, playfulness, creativity and ultimate satiation and fulfillment.

Here are some suggestions for dealing with each emotion regulation system:

1. Threat/Avoidance System:
   – Practice Mindfulness: Mindfulness techniques can help reduce hypervigilance and activate the rest and digest system.
   – Exercise Regularly: Physical activity helps lower cortisol levels and reduces stress.
   – Engage in Problem-Solving: Break down tasks into smaller, manageable steps to make them less overwhelming. Schedule the tasks for completion.

2. Goal Attainment/Reward System:
   – Set Realistic Goals: Break larger goals into smaller, achievable milestones to ensure regular dopamine hits.
   – Celebrate Successes: Acknowledge and reward yourself for even small accomplishments to boost self-esteem and motivation.
   – Stay Positive: Use positive self-talk to maintain motivation and reduce the likelihood of avoidance behaviors.

3. Soothing/Affiliative System:
   – Nurture Relationships: Spend quality time with loved ones and engage in social activities to increase oxytocin levels.
   – Practice Self-Compassion: Be kind to yourself, especially during times of stress or failure, to promote emotional healing.
   – Relaxation Techniques: Engage in activities such as meditation, deep breathing, or yoga to activate the soothing system and reduce stress.

By understanding how each of these emotion regulation systems works and interacts, we can begin to play our brain to produce these emotions when we need them. 

Balancing our focus between the dopamine-driven achievements and the calming influence of the soothing system can lead to a more sustainable and fulfilling sense of happiness. 

Navigating life’s challenges effectively, improving our mental health, and enhancing our overall quality of life becomes attainable by leveraging these systems.

By Taino Bendz

Building and Breaking habits – a prerequisite to creating change in our lives

Have you ever made a New Year’s resolution? Have you ever broken one? You are not alone!

Around 80% of the millions of promises made around the world on 31st of December each year are gone out the window by February.

In my last Kokoro piece I introduced you to Tech-Life Balance and how changed tech habits can have a massive impact on your life and wellbeing. Before going deeper on that topic, I want to share my view on how we can build sustainable habits. You can use this for any habits you want. I will mainly refer to building habits, but it can just as well be about breaking habits. I often refer to health related habits, simply because these are typically the most common for people to want to work on.

“The quality of your life depends on the quality of your habits.”
-James Clear

Habits are a foundation in creating lasting change, and research from Duke University suggests that habits account for about 40 percent of our behaviors on any given day. So if you want to get more delightful moments in life, then habits are a good place to start!

What is a habit really and why do we have them?

A habit can be defined as [a settled or regular tendency or practice, especially one that is hard to give up], or simply put – a usual way of behaving, something that a person does often, in a regular way. Habits are something that we learn, not something that we do by nature. Breathing is not a habit, while brushing our teeth is a habit.

Habits are our brain’s way of increasing it’s efficiency. Once we do something often enough, our brain turns that action or behavior into a habit so we can perform it without much thought, and thereby free up brain capacity for other things. Just imagine what it would be like if we had to make a conscious choice and decide whether we wanted to brush our teeth every morning and evening – it would be exhausting!

Every time we think something or do something there is a chemical reaction in the brain. I think of this amazing cluster, the neural pathways and our habits and behavior patterns, as trails across a field: the first time we do something it requires a lot of energy, it’s like walking across the field and there´s high grass and weeds. But everytime we repeat this action or behavior, everytime we walk the same path across the field, it becomes a bit easier as the vegetation gets trampled down. When something is finally a habit, there is a clear path and we easily walk there. Not only can we easily walk there, it is the easiest way across the field and the one we take without thinking about it.

Reversely, as soon as we stop walking down a particular pathway, the grass starts to grow. If we continue avoiding that pathway, i.e. not performing that action or that behavior, the grass eventually is high enough where there will be resistance again of walking there.

“People with good habits rarely need to resist the temptation to laze on the couch, order greasy takeout, procrastinate on assignments or watch one more viral video before dashing out the door. That’s because autopilot takes over, eliminating temptation from the equation. Having established good habits, little to no willpower is required to choose wisely.”

Author, speaker, and award-winning behavioral scientist Katy Milkman for CNN

Why 80% of New Year’s resolutions fail

Easy as it may be to think, a lack of discipline and willpower is not the main reason why we often give up on new habits, or have a hard time giving up on old habits. It is rather about not having a strong foundation, and making it too hard for ourselves. Common pitfalls include e.g.:

Not having a clear intention
Everyone else is meditating, I´ll start too

Trying to change multiple habits at once
I will quit smoking, start reading more books, and start biking to work

Choosing too big habit changes
I will go to the gym 5 times per week

Being too focused on the result
I will drop 20 pounds of weight

Being too vague
I will stop spending so much money on clothes

Not changing the surrounding environment
I will stop drinking but still go out with my friends every Friday and Saturday

There is also a common misconception that habits take 21 days to form. While some people may be able to create a new habit in just three weeks, research rather points to roughly two months as a more realistic time frame.

Teaching an old dog new tricks

Let’s go back to the example of the habit of brushing our teeth. For most people, the first 5 or so years in life, our parents physically do it for us as well as keep track that it needs to be done. Little by little, we are then encouraged to brush our own teeth, probably still being reminded by our parents, until eventually – POOF – we are both doing it on our own and remembering it on our own. A habit has been formed.

Here are some helpful habit building blocks based on books, science and research, and my own experiences. Rather than seeing these as a list to follow, I invite you to pick and choose which blocks to use that suit you, your situation, and the habit you want to create or break.

✤ Set a clear intention
Consider why you want to start your new habit. Be clear about the way it can have a positive impact on your life.

✤ Define it clearly
Instead of “spend more time with friends”, say “invite one friend for lunch every Saturday”

✤ Start small
Make it so easy you can´t not do it. If you want to start exercising, start with just one push-up a day!

✤ Create accountability
Let your friends and family know about your habit, or start/break a habit with someone. You can read about my run streak further down for some inspiration.

✤ Stack your habits
Link new habits on existing ones. The classic example is if you want to start flossing, always do it straight after brushing your teeth. Others talk about a cue-based plan to hang a habit on an existing one, e.g. “every day when I finish work, I will take a five minute walk outside”.

✤ Have patience
Depending on the habit you might not see immediate results. You might even feel worse during a period. Have patience and rest assured that over time, small changes add up.

✤ Reflect on your progress
I look at habit building as an active process. Evaluate how you are going, do you need to adjust up or down? Have you noticed any positive impact?

✤ Be consistent
Remember that every time you do your habit, you enforce the behavior, making it easier the next time. And everytime you skip, that grass on the path grows up a bit more, making it even harder next time.

✤ Help yourself
If you want to start meditating in the morning, put out your clothes to wear the day before, decide what to eat for breakfast, perhaps set your alarm 10 minutes earlier, put a sticky-note on the bathroom mirror that says “meditate”. Do anything to help yourself succeed with the new habit.

✤ Use tech as an assistant
Set alarms and reminders to help you. I have an alarm on my watch that buzzes three times per day to help me remember to take a couple of deep breaths.

✤ Change your surrounding environment
Think of how you can help yourself. If you want to stop eating candy, the habit starts in the store, not at home. If you want to save up money and have friends who enjoy shopping sprees or expensive travels, perhaps you need to change the people you hang out with.

✤ Be flexible
Don´t be rigid. If you miss your 7am meditation for some reason, just do a short meditation later in the day. The important thing is to keep your habit alive.

✤ Make it fun
If you want to start exercising but hate the gym – don´t go to the gym! Go to a zumba class, rock climbing, shoot some hoops, swimming, or whatever puts a smile on your face!

✤ Reward yourself
Don´t forget to celebrate your habits along the way. Be grateful and proud of what you are achieving, no matter how small it might feel. Remind yourself why you are doing it and try to see it as something you choose to do and want to do, instead of a burden. Look at what you are getting, not what you are giving up.

Now it’s your turn!

1. Think of something in your life that you want to change and write it down, it can be on a high level
2. Write down why
3. Write down the smallest possible change you can imagine that takes you in the direction of the change you want to create
4. Look at the building blocks above and create your habit plan

My own habit practices

I´ve got two habits that I am proud of succeeding to establish. The first one is a “run streak”, i.e. jogging at least 1 mile per day. As I am writing this, I am on day 317 of what started during a casual easy jog with a friend of mine where I told him about the concept, whereby he said “should we try?”. I´ve since run at least 1 mile every single day. Most runs are pretty unremarkable, but I’ve also run in a snow storm after a full day of downhill skiing. I´ve run at 11.30pm in jeans and a shirt downtown. I´ve run on the side of a highway in Germany.

Everyday, it is not about if I am running, it is about when.

The habit saves me all my decision making! Apart from starting small (1 mile takes me 8 or 9 minutes to run), the strongest building block for me has been accountability. My friend and I text each other every day and write “check” when we´ve done our 1 mile jog. If evening comes and one of us has not “checked”, the other one often writes and asks. My whole family is also on board with my habit, meaning I don´t get angry looks when I go out for my run right before dinner. My family is not only supporting my run streak habit, on occasion I even get questioned by my 6 year old son whether or not I´ve “checked” that day or not. My friend and I also catch up regularly to celebrate our run streak at our favorite Ramen-place, and evaluate how/if we want to continue.

The other habit I have tried but failed to build multiple times during the last 15 years, namely a daily meditation practice. My wife and I started meditating together (and yes, there is time for this even with three young children!), we actively prioritize this, as well as help each other find times for it. I also defined it very clearly. Previously, when I have not been able to keep up the habit over time, I‘ve said “I want to start meditating more”. Now, my habit is to meditate 20 minutes every morning and every evening. This is the foundation which I can then deviate from but I would say that I always get at least 10 minutes every morning and every evening.

You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine. -John C. Maxwell

You’ve now learned why many people fail to build new habits; that habits are our brains’ way of increasing its efficiency; that we can use habits to create change in our life; and how to set yourself up for success and have a much higher chance of building lasting habits.

Remember that you are in control. You have the power to change your habits. You always have a choice and your willpower is one of the strongest forces there is.

Do you have any stories about succeeding or failing to build habits? Have you used some of the practices above? I’d love to hear your thoughts – feel free to reach out at taino@tainobendz.com