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By Linda Ray

Our Craving for Certainty in a Chaotic World

Certainty (noun): the state of being completely confident or having no doubt about something.

In today’s world, doubt and uncertainty are rampant. Humans crave consistency and predictability, as it makes us feel safe. Our brains are hardwired for prediction, constantly working to anticipate our body’s needs to keep us alive and well. This ability to predict and control has been vital in our evolution.

Lisa Feldman Barrett, a Professor of Psychology and Neuroscience at Northeastern University, highlights the brain’s role in predicting our body’s energy needs to keep us alive and well. According to her, our brains are constantly making predictions at a microscopic level as millions of neurons communicate.

This predictive function is crucial for maintaining stability and responding to our environment. When we face uncertainty, this predictive mechanism is disrupted, leading to increased anxiety and stress.

A University College London (UCL) study on uncertainty and stress offers valuable insights into our psychological responses to unpredictability. The research team, led by Archy de Berker, designed an experiment where participants played a computer game involving a series of decisions with uncertain outcomes.

The results showed that participants experienced higher stress levels when they were unsure about the outcome than when they were certain about the outcome even if the outcome was painful. This indicates that the stress of uncertainty can be more taxing than facing a known negative result.

The UCL study provides further evidence that our brains are wired to seek certainty and predictability. When we can’t predict what will happen, our brain’s threat response is activated, leading to increased stress and anxiety.

This finding underscores the importance of managing uncertainty in our lives, as prolonged exposure to uncertainty can have significant mental health impacts.

Our changing environment and world have led to the development of models that help us to understand our world. You may be familiar with the ‘VUCA’ model, invented in the late 1980’s at the US Army War College.

VUCA is an acronym comprising four descriptive terms – Volatility, Uncertainty, Complexity and Ambiguity. Futurist Jamais Cascio suggests the world has rocketed past being merely ‘uncertain’ or ‘volatile’ and saw the need for something new. In late 2018 Cascio developed a framework he named ‘BANI’: Brittle, Anxious, Nonlinear and Incomprehensible.

The BANI Framework

Brittle: Brittle systems seem strong but can suddenly collapse under stress. Hidden weaknesses or unexpected pressures cause sudden failures, as seen in the supply chain crisis during the pandemic. Brittle chaos is sudden, surprising, and hard to ignore.

Anxious: Anxious systems create dilemmas without clear solutions, undermining trust and increasing uncertainty. Misinformation is a prime example, making decision-making difficult. Anxious chaos is confusing, deceptive, and emotionally painful.

Nonlinear: Nonlinear systems have disproportionate input and output, leading to unpredictable outcomes. Climate change, where small changes in carbon levels result in delayed and significant temperature changes, exemplifies this. Nonlinear chaos is disproportionate, surprising, and counter-intuitive.

Incomprehensible: Incomprehensible systems are opaque and hard to understand. Advanced AI decision-making often baffles us, leading to strange errors. This chaos is ridiculous, senseless, and sometimes unthinkable.

Understanding BANI helps us navigate and adapt to modern chaos. Given our brain’s need for certainty, it’s no wonder anxiety and stress are rising.

Withstanding the chaos of a BANI world

To withstand the chaos of a BANI world, Cascio suggests we need to develop resilience, empathy, improvisation, and intuition.

Resilience is the ability to bounce back from adversity. It involves building up resources, whether tangible, like extra food supplies, or intangible, like knowledge and skills. Resilience allows us to remain flexible and adapt to sudden changes.

Develop your resilience by:

• Building a support network of friends, family, and colleagues.
• Practicing stress management techniques like mindfulness and meditation.
• Staying informed and prepared for potential crises.

Empathy involves recognizing and acknowledging the human impact of chaotic systems. It’s about being kind and understanding, both to ourselves and others. Empathy helps us navigate anxiety-inducing situations by fostering trust and compassion.

Cultivate empathy by:

• Practicing active listening and put yourself in others’ shoes.
• Engaging in compassionate self-talk and self-care.
• Being mindful of how your actions impact others.

Improvisation is the ability to adapt quickly to unexpected changes. It means being creative and flexible, rather than sticking rigidly to predetermined choices. Improvisation allows us to find new solutions when traditional approaches fail.

Enhance improvisation by:

• Embracing uncertainty and being open to new experiences.
• Practicing thinking on your feet through activities like improvisational theater or scenario planning.
• Developing problem-solving skills by tackling diverse challenges.

Intuition is our brain’s ability to recognize patterns and make decisions based on subconscious cues. It involves trusting our gut feelings and being open to insights that aren’t immediately obvious. Intuition helps us navigate incomprehensible situations by tapping into our deep-seated knowledge.

Strengthen intuition by:

• Reflecting on past experiences and lessons learned.
• Paying attention to your gut feelings and instincts.
• Practicing making decisions based on incomplete information.

Dealing with Uncertainty

The Circle of Certainty (Ray 2014) is a tool to help focus on what we can influence, reducing stress and anxiety. Inspired by Stephen Covey’s Circle of Concern/Influence, it includes:

• Inner Circle: What we have certainty and control over.
• Middle Circle: What we have some certainty and influence over.
• Outer Circle: The unpredictable.

To use this model, identify elements of a challenge within each circle:

1. Inner Circle: List everything certain about the challenge. These are things you have direct control over and can take immediate action on.
2. Middle Circle: List what you have some certainty and influence over. These are areas where you can make an impact but don’t have full control. Actions here can help steer outcomes in your favor.
3. Outer Circle: List what is uncertain and unpredictable. Acknowledge these elements but understand that spending too much energy here can lead to stress and anxiety.

Evaluate the time and energy spent in each circle and focus on areas where you have some control. By focusing your efforts on the inner and middle circles, you can manage anxiety and maintain a sense of agency.

Example: Climate Change

• Certainty: The climate is changing; severe weather events are increasing.
• Uncertainty: The number and intensity of future weather events; the long-term climate outlook.
• Some Certainty and Control: Personal actions like using public transport, voting for climate policies, preparing your home for severe weather, using clean energy, and adopting sustainable practices.

Using the Circle of Certainty, you can channel your efforts into actions that make a difference, rather than being overwhelmed by factors beyond your control. This approach helps manage stress and fosters a proactive mindset in the face of uncertainty.

In a world characterized by BANI—Brittle, Anxious, Nonlinear, and Incomprehensible systems—our craving for certainty is more pronounced than ever.

Understanding how to navigate this chaos through resilience, empathy, improvisation, and intuition is essential. The Circle of Certainty can help us focus our energy on what we can control, reducing stress and fostering a proactive approach to uncertainty.

By developing these skills, we can better cope with the unpredictable nature of our world and maintain our well-being in the face of chaos.

The Power of the Pause

Dr. David Hester

Have you ever found yourself lost in thought, only to return to your work with a brilliant idea?  Or caught yourself doodling absentmindedly, then suddenly struck by inspiration? This isn’t just  a coincidence. There’s a fascinating interplay happening in your brain between focused attention,  mind-wandering, and the birth of creative ideas.

In this article, we’ll explore the psychology of  creativity, mindfulness, and mind wandering, and provide practical tips for cultivating a sharp  and imaginative mind.

This is not your typical mindfulness article. It’s not about advocating against mindfulness to  enhance well-being, creativity, and productivity—we know this is beneficial. Instead, it’s about  presenting a balanced view that mindfulness is not a one-size-fits-all solution or a magic fix. Yet,  there are specific aspects of mindfulness that are worth considering before you dive in.

For  instance, someone who has a history of trauma because they were abused and made to put their attention on a painful event as a form of punishment may have a difficult time purposefully directing their attention.

What happens when you’re mindful?

Mindfulness is about being fully present in the moment, like when you’re sitting at a stoplight  and fully aware the light is red. It’s not about being on autopilot or moving without intention.

It’s  about intentionally being present in the physical moment and observing all that’s about. The  crucial aspect is observing with a nonjudgmental view, accepting your thoughts and experiences  without criticism or self-doubt.

This means accepting; you are not frustrated at yourself for not responding swiftly and are not  judging yourself.

An example of self-judgment and guilt can manifest in self-referential, degrading statements like, “Why did I doom scroll all night on social media?” “I shouldn’t have  stayed up to watch that game.” or “Why did I read those two journal articles instead of taking a  walk? That was dumb?” 

If you’ve experienced the above, it is time to change that self-judgment to self-compassion. If  you are interested in your self-compassion score, Dr. Kristin Neff has a resource just for you  (referenced below).

Mindfulness brings about reflectivity, the capacity to be reflective and see what’s going on.  Imagine yourself as a lamp looking directly at the plug that connects to the wall. Turning the  light onto yourself genuinely helps.

You can call this the notice or the witness. You’re observing  yourself, observing the energy flowing through you. Keep in mind that mindfulness is not  reflexivity; it’s not judgmental. It’s not being pushed around by the world’s external forces or  your daily environment. 

Creative Reflectivity 

When immersed in mindfulness, there has to be a sense of beauty in knowing that you are  experiencing the world as it is and not as you want it to be. Creativity is ubiquitous. It’s a mix of our unique originality and our ability to adapt.

Creativity is fascinating because it can be  explored through different concepts including mind wandering and focused attention. Here’s an example. Let’s say you have a difficult situation to figure out at work.

There are so many layers, functions, factors, and pieces that you must consider. You find yourself completely  stressed because you’re always thinking about it, potentially leading to rumination.

You’re thinking about how the (expletive deleted) will I figure this out? 

How is this going to work? 

And then what happens if it doesn’t? 

You hop in the shower because you’ve been working hard and haven’t taken care of yourself. And  while you’re in the shower, running through your routine mindlessly, that is, on autopilot, an  epiphany or idea metaphorically bursts from the heavens directly into your mind. 

And you say, “I’ve got it.”
“Ah ha!”
“That’s it!”

During mind-wandering, the brain relaxes its focused attention, allowing the unconscious mind  and the body’s sensory experiences to process information freely. This free processing can lead to  unexpected connections and creative solutions emerging as if the brain is working on the  problem in the background.

Think of it as your internal creative processor, focusing on  interconnectivity and generating original connections. And remember, it’s vital to be nonjudgmental towards what comes up, fostering a sense of curiosity and openness.

As you practice mindfulness, you’re not only building a trait, you’re building a path to personal  growth. Similarly, intentional mind wandering can also be a tool for self-improvement. As you  practice mindfulness more, those traits become a part of how you show up. So why should you  care?

Why would you care about another mindfulness story telling you all the psychological benefits, such as enhanced creativity and heightened perceptual clarity? Yeah, yeah. That all  sounds great. It all sounds lovely. But what’s happening under the hood? 

It’s all happening in the new part of our evolved brain, the prefrontal cortex, specifically the  Default Mode Network (DMN). This is the well-known network associated with daydreaming and introspection. It’s where you connect ideas, reminisce, and ponder  possibilities. 

The Sweet Spot

The key to maximizing creativity lies in finding a balance between focused attention and the  free-flowing associations of the DMN. Here’s where mindfulness comes in. By being mindful,  you can: 

Enhance mental flexibility: Mindfulness practices can improve your ability to switch  between focused attention and mind-wandering, allowing you to explore diverse ideas.

Boost self-awareness: Mindfulness fosters a deeper understanding of your thought  patterns. You can learn to recognize the cues that signal an insightful, mind-wandering  session and leverage them for creative breakthroughs.

But we’re all dealing with complex living structures, complex lived experiences, and trauma,  throwing in a bit of extra spice in addition to everything we’re dealing with daily. So here’s why  you should care. 

Because mindfulness is not just a concept, it’s a tool that empowers you. It doesn’t cost anything. You don’t necessarily have to go to an ashram, a temple, or a church to access  mindfulness. You have this capacity within you. It’s our built-in operating system. 

By being mindful, you are saying yes to the present moment, and saying yes to one instance is to say yes to all of existence. How can you put this knowledge into practice?

Here are some tips: 

Schedule “daydream breaks”: Set aside dedicated time to let your mind wander.  Doodle, walk, or relax, and allow your thoughts to flow freely without judgment.

Practice mindfulness meditation: Regular meditation strengthens neural connections,  fostering a more integrated thinking approach. 

Embrace the power of “aha moments”: When an insightful idea strikes during mind wandering, capture it immediately! Jot it down or record a voice memo to revisit it later in a focused state. 

By understanding the psychology of creativity, mindfulness, and mind wandering, you can  cultivate a brain environment that’s both sharp and brimming with creative potential.

Remember,  the most innovative ideas often emerge from the interplay between focused attention and the free flow of the mind, so embrace the daydream with a dash of mindfulness, and watch your creative spark ignite!

Remember, this is just the beginning! 

The field of neuroscience is constantly evolving, and there’s always more to learn about the fascinating interplay between the brain and creativity. Perhaps it is time we rethink the importance of taking a break and how mind wandering can be used to our advantage.

How to get unstuck

By Eric Nehrlich

Are you feeling stuck? You might have a good life, maybe even a life that looks great from the outside. But you feel exhausted and drained at the end of each day, and wonder how you can keep going. You feel overwhelmed by the demands from your boss, your colleagues, your family and friends, and others. 

You dream of a change, of something different—but what? You come up with ideas, but they all sound impossibly unrealistic. You’re tired of feeling this way, but you don’t see how you can change your life without everything falling apart. 

I want to tell you a secret: you can get unstuck, and start to build that dream one step at a time. The first step is to take responsibility for your life by making different choices.

Once you realize that you have the power to make a different  choice, you will start to see even more choices to create new possibilities. And as you keep making new choices, you may find yourself creating a life that is unimaginable from where you are today. 

This approach has worked for me, it has worked for the many successful leaders I have coached, and it will work for you—if you are willing to embrace the process and do the work of living a few key principles.

The only thing you control is your next action

You can’t change the past. It’s already happened, and nothing you do will change that. If you don’t like what happened, you can avoid responsibility by looking for somebody to blame, or make other excuses. You can spend hours beating yourself up and wishing you had done things differently. But to get different results, you must learn from what happened and take different actions going forward. 

You can’t control the future. The world is too uncertain and complex for you to ensure that you get the future you want, no matter how carefully you plan. I had great plans for how 2020 would  unfold for my coaching business, and the COVID-19 pandemic upended all of them. And now that I’m a parent of two young kids, I am learning to hold my plans even more lightly.  

You can’t control others. You can try to influence and persuade them, but they choose their actions, not you. What they do is frequently a response to their own experiences, rather than having anything to do with you. 

If you can’t change the past or the future, and you can’t control others, what’s left is the present moment and yourself. What you can control is choosing your next action with purpose. In other words… 

You have a choice 

With that control comes the responsibility to intentionally choose your actions. This includes the stories you tell yourself about the events that happen around you, which affects how you react to those events.  

You can give that responsibility to others. Instead of choosing what you do, you can let your manager choose, or your parents, or your friends, or your community. These others may not even have to tell you what they want, as you may have internalized their expectations (or your assumptions about their expectations) as nagging voices in your head on constant repeat. 

But giving that responsibility to others means you have given away the one thing you control, which is why you feel helpless and stuck. Every time something happens, you have a choice about how to respond: you can react the way you previously have, which will likely get the same results, or you can choose a new option that might lead to different possibilities. Your freedom comes from taking the responsibility to make that choice. 

I’m not saying your choices will be easy. There can be difficult consequences, and your past choices may constrain you in real and unfortunate ways. If you stretch financially to buy a house that is beyond your means and the economy enters a downturn, that mortgage will constrain your actions; you might have to stay in a job you hate because it’s well paying and stable, or if you choose to leave, it might affect your ability to keep the house. There’s no easy choice in this situation, but that doesn’t mean you can’t leave your job—you just can’t leave your job and keep paying that mortgage. 

Just because it’s not an easy choice doesn’t mean it is not a choice. I want you to realize that you have more possibilities and choices available to you than you even realize. You can choose how you spend your time in each moment and each day. You can choose how you show up in your interactions.

But we rarely make such choices consciously or intentionally. We discover what works well for us as a child or in school, and then we keep doing that, because… 

Change means letting go

Once you learn a set of behaviors that bring you success, you usually keep doing them even if your situation changes. That makes sense! Why change something that’s working? That’s how our brains are designed to work; when we do something that brings success, those behaviors are reinforced in our neural wiring so that they become easier to do next time. 

And yet these actions that previously brought success may be the exact set of behaviors that are now keeping you stuck. Navigating the next set of challenges requires letting go of what once worked for you and learning a new set of skills and actions.

The root cause of such limiting behaviors often lies in beliefs that you hold about yourself. One common limiting belief is that working harder is the answer. Children are rewarded for effort: you get credit for showing your work, and activities like sports and music teach you that more work leads to a proportional amount of success: if you practice more, you get better. So, you continue to apply that mental model in life because you believe that working harder will always lead to proportional results. Unfortunately, the world is often nonlinear and nonintuitive, so working harder on the wrong things is often ineffective and may even make things worse. Rather than being the answer, working harder can lead to burnout, because the harder you work, the further you get behind.  

You might be holding on to similar beliefs that were effective for you when you first learned them, which makes them particularly difficult to let go of. You literally have to reprogram your brain’s wiring to change those beliefs. It goes beyond just saying you want to do something different; you have to take consistent actions to practice the new behavior to build new neural pathways, much like you would have to practice to change which hand you write with. But unless you let go of those old beliefs, you will remain stuck in your current situation; reaching the next level requires letting go of those beliefs, and learning new ones.

While we may want to blame others for our situation (our parents, our managers, the expectations of others), we still have a choice as to what actions we take. If we do not see those choices and/or choose not to make different choices, then we are responsible for the consequences. Our refusal to let go of our current beliefs is the reason our situation is not changing, which leads to this question:  

How are you the problem? 

This question is not meant to shame or blame you for everything that you dislike in your life. It is meant to remind you of the agency you have to create your life and to help you take responsibility for the choices you make.  

When you feel stuck, look for the ways you might be contributing to that stuckness through your  unwillingness to let go of your expectations of yourself or others, commitments you’ve previously made, or an identity that no longer serves you. 

Once you recognize what beliefs or behaviors you are holding onto, you have a choice: 

1. You can keep doing what you’re doing and stay stuck, or
2. You can change by letting go of your previous responses and start experimenting with different actions that might change the situation and get you unstuck. 

Let’s apply these principles to a real example that many people face.

How are you stuck? 

I can’t do what I want each day because I have to spend my days working at a frustrating job. 

How are you the problem? 

I have a lifestyle that requires a certain amount of income. To earn enough to keep that lifestyle, I spend most of my day on unsatisfying work. 

You have a choice. 

Each of those is a constraint I could potentially change—I could find a way to live on less money by reducing my financial commitments, or I could find a more satisfying job that allows me to spend more time on activities I find energizing. If no such jobs are available to me, what skills would I have to develop to get such a job? 

These questions can be used to reflect on any situation where you feel stuck to discover how you might be contributing to the stuckness, and what different actions you can take to change the situation. I have found these questions to be profoundly powerful for myself and my executive coaching clients, and I hope that they will be powerful for you as well.

This post has been excerpted from Eric Nehrlich’s book, You Have A Choice: Beyond Hard Work to Meaningful Impact, available on Amazon.

Technology and Your Brain’s Intuition

By Dr. JJ Kennedy

In today’s world, it’s all too easy to fall prey to the flood of trivial information that bombards our brains. But the amazing technological advancements which have enriched our lives in so many ways, have also had an insidious effect.

The ability to connect with so much information in such an immediate manner has introduced new challenges to our brain’s ability to function, and come at a pace which far exceeds the human brain’s ability to adapt. The critical aspect which is often overlooked is the impact of digital overload on our brain’s intuitive abilities. 

Our exploration of technology’s impact on the neuroscience of intuition, how digital overload affects it, and how we can harness technology to enhance our intuition in an increasingly connected world begins with an alarming vignette which highlights the impact of digital overload.

Pieces of the Puzzle

Enter Muhammad, a former professor and educator, now deeply invested in fostering his professional network and constantly connected and engaged with digital platforms.

Muhammad’s mind once thrived on curiosity, but the allure of TikTok soon captivated his attention. Brain fog crept in, clouding his ability to synthesize complex information. The relentless stream of hypnotic social media posts dulled his keen ability to think deeply, transforming his cognition into a “click-and-enjoy” system rather than one of deep reading and processing. 

Muhammad struggled to piece together intricate concepts both at work and in life. His professional network company required being a conference organizer. He found it increasingly difficult to synchronize travel arrangements for speakers at an international medical conference, even booking a week-long layover in Egypt for one professor by mistake.

Scrolling to Eternity

Each scroll through TikTok’s endless feed further blurred his mental clarity, but he couldn’t seem to stop. Even during bathroom breaks, his phone was ever-present. Addicted and longing for the days when his thoughts flowed freely, Muhammad realized the toll of social media overexposure on his cognitive abilities. He struggled to focus on tasks for extended periods and noticed a decline in memory retention.

Determined to reclaim his mental acuity, Muhammad limited his TikTok time to morning coffee and after dinner for an hour. Though challenging at first, the fog gradually lifted, and clarity returned. 

Empowered by newfound focus, Muhammad rekindled the intellectual curiosity that once defined him, even rediscovering the pleasure of reading books and highlighting a newfound understanding of the corruptible nature of his brain’s intuitive function.

The Brain’s Inability

Like Muhammad, many of us experience shorter attention spans due to increased social media use, making it more challenging to tap into our intuitive abilities. Intuition is the brain’s ability to make decisions based on subconscious information processing and pattern recognition. It relies on the rapid and automatic activation of various neural networks and neurotransmitters, such as dopamine and serotonin. These neurotransmitters play significant roles in modulating attention, reward, and decision-making processes, vital for intuitive reasoning.

It’s in the Gut

What many people colloquially call their “gut” is actually intuition, a natural instinct supported by dynamic neural networks across various brain regions. Dopamine and serotonin are two key neurotransmitters in this context.

Dopamine, involved in the brain’s reward system, sharpens focus and enhances attention, enabling rapid information processing and pattern recognition. Serotonin regulates mood, emotions, and social behavior, contributing to well-being and confidence—essential factors for intuitive decision-making. Optimal serotonin levels promote cognitive flexibility and creativity, necessary for generating novel insights and solutions.

The interplay between these neurotransmitters, along with diverse neural network activity, underpins the complex processes of intuitive reasoning. As information is rapidly processed and patterns recognized subconsciously, dopamine and serotonin modulate attention, enhance cognitive flexibility, and regulate emotional responses, ultimately influencing intuitive decision-making.

Think or Sink

Despite the challenges posed by digital overload, recent advances in neuroscience suggest that technology can improve our brain’s natural intuitive functions. By understanding the neural mechanisms underlying intuition, we can develop targeted interventions to boost attention, focus, and decision-making abilities.

Strengthening neurotransmitter activity is crucial for enhancing intuition. A study by Baas et al. (2016) showed that individuals with higher dopamine synthesis capacity exhibit lower attentional control, suggesting that interventions enhancing dopamine transmission, which may improve intuitive abilities. Similarly, mindfulness-based interventions have been shown to increase serotonin levels, contributing to better intuitive decision-making (Goldberg et al., 2018).

Overloading Attention

To counteract the negative effects of digital overload and enhance attentional intelligence, we can adopt various strategies and technologies. One promising approach is digital detox, where individuals disconnect from digital devices for a set period to reduce information overload and regain focus. Incorporating regular mindfulness practices into daily routines has also been shown to improve attentional functioning and coping strategies (Goldberg et al., 2015).

Emerging technologies like neurofeedback and brain stimulation techniques can further enhance intuitive abilities. Neurofeedback trains individuals to alter brain activity patterns, leading to improvements in attention and decision-making. Brain stimulation can modulate neural activity in specific brain regions involved in intuitive reasoning, potentially enhancing our intuitive capacities.

Final Thoughts

Intuition emerges from the intricate interplay of neural networks and neurotransmitters within the brain, enabling rapid and adaptive decision-making based on subconscious information processing and pattern recognition. Dopamine and serotonin play key roles in modulating attention, reward, and emotional states, influencing the intuitive reasoning process. While digital overload poses significant challenges to our intuitive abilities, recent neuroscience advances and technological solutions offer promising ways to counter these effects.

By harnessing the power of technology and incorporating targeted interventions into our lives, we can enhance our brain’s natural intuitive functions, leading to improved attention, decision-making, and overall well-being.

References

1. Loh, K. K., & Kanai, R. (2014). Higher Media Multi-Tasking Activity Is Associated with Smaller Gray-Matter Density in the Anterior Cingulate Cortex. PLOS ONE, 9(9), e106698. https://doi.org/10.1371/journal.pone.0106698
2. Rich, M. (2019). Screen Time and the Brain. Harvard Medical School. Retrieved from https://hms.harvard.edu/news/screen-time-brain
3. Dahmani, L., & Bohbot, V. D. (2020). Habitual use of GPS negatively impacts spatial memory during self-guided navigation. Scientific Reports, 10(1), 6310. https://doi.org/10.1038/s41598-020-62877-7
4. Chen, X., Raine, A., & Sinha, R. (2023). Digital dementia: Association of media multitasking with structural and functional neural correlates. NeuroImage, 256, 119273. https://doi.org/10.1016/j.neuroimage.2023.119273
5. Psychology Today. (2020). Digital Dementia: Can Too Much Screen Time Lead to Cognitive Decline? https://www.psychologytoday.com/us/blog/mental-wealth/202010/digital-dementia-can-too-much-screen-time-lead-cognitive-decline
6. Ruder, D. B. (2019). Screen Time and the Brain. Harvard Medical School. https://hms.harvard.edu/news/screen-time-brain
7. Goldberg, S. B., Tucker, R. P., Greene, P. A., Davidson, R. J., Wampold, B. E., Kearney, D. J., & Simpson, T. L. (2018). Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis. Clinical Psychology Review, 59, 52-60. https://doi.org/10.1016/j.cpr.2017.10.011

How to Unstrange a Stranger

By Tyler Mongan

Within seconds of meeting a stranger our brain places them into one of two categories; either one of “US,” the in-group, or one of “THEM,” the out-group. Specialized brain functions facilitate this tribalistic survival strategy to enhance social cohesion with the in-group, while rapidly identifying threats and dangers from the out-group. 

I call this rapid categorizing of people as US or THEM the “Hello Effect.” Understanding the subconscious neurophysiology of how the Hello Effect works, can help limit the social bias that we unknowingly create. To decode this we will look at three specialized brain functions, and three core questions they ask, and how they can help us unstrange a stranger. 

Mirror Neurons

Imagine you are walking down the street alone at night and a stranger is approaching you. The first question your brain asks is, “are they a threat?” Before we even see their facial expressions, our brain is already attempting to mirror the movements of the body to see what type of physiological state they are in. Are they moving fast, or sluggish? Are they showing any signs of injury or aggression?

The ability to mirror an individual’s movements is attributed to mirror neurons (but you probably already guessed that). Mirror neurons were discovered in the 1990s by Italian neuroscientists Rizzolatti and Craighero. They were found in the premotor cortex, an area of the brain responsible for planning and coordinating body movements. When an individual performs a movement a specific set of neurons fire to represent the movement in the brain. What Rizzolatti and Craighero also discovered is that when we observe someone else performing a movement, similar neural patterns fire in our brain as we watch them move. This mirroring effect enhances the ability to engage in social learning and imitation. It also enables us to understand the internal state of others by rapidly simulating their actions, intentions, and emotions.

Through the mirror neurons we experience what others are experiencing and begin to get a sense of how that person is feeling, their mood, and the neurophysiological state they are in. We can then use that information to determine if the person is safe to engage with or if they are an immediate threat and should be avoided

Social Context

Let’s imagine your brain, using the mirror neurons, determines the stranger is not a threat. The next question the brain asks is, “does their physiological state match the current social context?” For example, imagine a person at a funeral is acting excited and happy, giving high-fives to everyone while wearing a t-shirt and shorts. Your brain might try to rationalize why they are acting out of context, but initially it will raise a red flag. 

To understand the alignment of a person’s state and behavior within the social context, a unique set of neurons called spindle, or von Economo neurons (VENs), are activated. These specialized neurons were discovered by neuroanatomist Constantin von Economo in Vienna, Austria in the early 20th century. During detailed anatomy studies of the human brain, Constantin noticed long, spindle-shaped neurons that extended across several brain regions. 

With modern brain imaging and histological analysis it was confirmed that these spindle neurons facilitate rapid communication between the more advanced cortex and the more primitive emotional centers of the brain. This intra-brain communication enhances both self-awareness and social awareness. Spindle neurons have become associated with gut-feelings, empathy and evaluating social cues.

When we meet strangers, these neurons help us understand the social context and the appropriate behavior within the context. Utilizing spindle neurons we can determine if a person shares a similar model of the world and appropriate social behavior. Further, research suggests that individuals with higher spindle neuron density may exhibit greater empathy and social competence, enabling them to navigate social interactions with ease. 

If a stranger shows a similar understanding of context and behavior, determined by spindle nerve activation, it can inspire more trust and empathy with them. It is much more likely for the brain to categorize them as a member of the “US” group. 

Moving Together

So let’s continue to imagine that the mirror neurons have determined the person is not a threat and the spindle neurons have confirmed the person’s state matches the social context. At this point the brain is starting to think that this person is not an immediate threat and may be safe to engage with. The last question that the brain asks in the first few seconds of meeting a stranger is, “can we move together?”

Ultimately the brain wants to find other brains and bodies that can move together to share the burden of survival. It wants to find team-mates to make the work lighter and the play more fun. For example, before a rugby game, the New Zealand team performs a haka, a traditional Maori ceremonial dance that displays unity, strength, and shared identity. During the haka, the synchronization of rhythmic movement and sound communicates to the brain that we are ready to collaborate and cooperate. It helps to anchor the feeling of being part of the “US” group. 

These shared rhythmic patterns of neural activity and movement, often called group oscillation, help to create social coherence between ourselves and others. Vocal patterns, eye movements, body gestures and emotional information can become synchronized to increase the feeling of trust and connection. 

Consequently, rhythmic movement and sound patterns can further induce brain-wave and heart-beat synchronization and may result in an increase in oxytocin release (the “bonding hormone”) and emotional contagion, where individuals experience shared emotional states. 

In general, social coordination of movement and sound stimulates synchronized neural activity signaling to the brain that the stranger is not so strange. 

Unstrange a Stranger

During the Hello Effect, within a matter of seconds our brain attempts to answer three questions to determine if the person is one of “US”, in-group, or one of “THEM”, the out-group: 

1. Is the stranger a threat? Using mirror neurons the brain simulates a person’s neurophysiological state to determine if they are a threat
2. Does the stranger’s state match the context? Spinal neurons help to determine if the person’s neurophysiological state and behavior is coherent with the current social context
3. Can we move together? Shared rhythmic neural patterns determine if we can coordinate movements with the stranger to enhance collaboration during work and play.

If you lived in a tribal society 300 years ago, or find yourself walking down a dark street at night, the Hello Effect is a valuable process and could save your life. However, we also need to understand that the Hello Effect is still subconsciously active in everyday encounters where it might not be needed. For example, when you meet a new person at work your brain goes through the Hello Effect process and you categorize the co-worker as one of “US”, or one of “THEM”, within a few seconds of meeting.

You might not recognize that you have put them in a category, because of course they are your co-worker and rationally they are in the “US” category. But subconsciously they may be in the “THEM” category. If they are one of “THEM”, they can be seen as a threat and you are more likely to disagree with their ideas. You might not be as eager to work with them on projects. 

To unstrange the stranger we need to become conscious of the process we go through in creating the US/THEM dichotomy. We need to slow down our neurophysiological processing and become aware of what we are thinking and feeling as we engage with new people. We need to recognize that we are not part of a tribe, even though our brain might think we are. 

One key indicator to determine if someone is in the “US” or “THEM” category is to make a list of things you like or do not like about them. If the brain determines that the person is part of the in-group, not only are they safe and can be trusted, but the brain tries to find more positive aspects of the person to reinforce the dichotomy. For example, you like the clothes they wear, the tonality of their voice, and you may find yourself liking similar things that they like. 

On the other hand, we tend to reinforce the negative qualities of individuals in the out-group. We don’t like their clothes or voice tonality, and find ways to criticize what they enjoy. Our brain is designed to reinforce the subconscious US/THEM categories through conscious thoughts about the person. 

Once you have made the list of things you like and do not like about a person, if you find that the dislike-list is much longer than the like-list, then that person is probably in the “THEM”, out-group, category. This means we need to find ways to move THEM closer to “US”.

How do you do that? First, mirror their actions to build empathy and connection. Take time to understand how their behaviors are aligned with the social context, even if you initially think they are not. Find ways to synchronize movement and sound together (dancing and singing are good for this). 

If you make the conscious effort, you can start the process of bringing more people into the in-group. Your brain recognizes them as an “US” and you find ways to increase collaboration and cooperation to work and play together, which is one of the main goals of the human experience in the first place. By consciously understanding the Hello Effect, you now have some tools to unstrange the stranger.

How to cultivate happiness that isn’t dependant on your circumstances

By Dr. Maria-Elena Lukeides

Imagine a state of contentment that is immune to life’s inevitable ups and downs. This concept has captivated human thought for centuries, as evidenced in ancient texts. Fast forward to today, and the quest for happiness remains at the forefront of our collective pursuits. But why does happiness seem so out of reach? I think the problem has to do with our definition of happiness and how we believe we will achieve it.

Defining Happiness: Ancient Wisdom

The Greeks had two notions of happiness: Hedonic, centered around pleasure and comfort, and Eudaimonic, based on living a life of virtue and meaning.

In modern times, we’ve skewed toward the Hedonic definition of happiness. We have conflated happiness with the absence of pain. This has created a significant paradox – despite unprecedented access to safety, nutrition, and resources, we still grapple with an elusive sense of happiness.

If “feeling good” in the moment is what we are pursuing, then we inevitably are relying on circumstances we find ourselves in to produce happiness. Happiness is therefore tied to external factors such as wealth, power, relationships, and success. While these things can bring temporary joy, they are not sustainable sources of lasting happiness.

In fact, research shows that after a certain threshold of wealth and material possessions, additional gains do not significantly increase happiness. This is because we quickly adjust to our new circumstances and end up wanting more, leading to a cycle of perpetual dissatisfaction and striving for more – this is called hedonic adaptation.

Additionally, relying on external factors for happiness puts us in a vulnerable position, as these circumstances can change at any moment. Losing a job, ending a relationship, or facing health issues can all greatly impact our sense of happiness.

The Happiness Trap

Hedonic definitions and pursuits of happiness lead to what is known as Experiential Avoidance. If we only equate happiness with feeling good, then by default, we become averse to any form of discomfort, always scanning for negatives needing resolution.

This perspective biases our brain against appreciating the good by focusing intensely on the not-so-good — a phenomenon that acceptance and commitment therapy (ACT), pioneered by Steven Hayes, seeks to address.

Rather than experiencing happiness, this strategy for pursuing happiness leads to greater and greater sensitivity to stress, anxiety and pain (usually linked to circumstances and situations we do not like), ultimately decreasing our resilience and limiting our opportunities for experiences that matter.

In ACT, happiness becomes more readily available to us as we focus our behaviours and choices on pursuing what is meaningful and important to us and accepting that psychological, emotional, physical, and situational pain is an inevitable companion of life. This echoes the Buddha’s first noble truth.

Happiness is therefore not something attained through circumstances. Happiness is attained by choosing to behave in ways that reflect your highest purpose and values. I like to tell people who come to me for therapy, true happiness is the happiness that comes when we reflect on our greatest challenges and our easiest days and know that we acted according to our deepest values and authenticity. That kind of happiness can never be taken away from you.

Eudaimonic Happiness – Cultivating Inner Happiness

Inner sources of happiness refer to the mindset, attitudes, and practices that contribute to our overall sense of well-being and contentment. These include things like gratitude, self-acceptance, mindfulness, and purpose. Unlike external circumstances, these inner sources of happiness are within our control and can provide a more sustainable and fulfilling sense of happiness.

The Genetic Influence on Happiness

Neuroscience offers insights into the genetic underpinnings of happiness. Studies suggest that about 40% of our “happiness quotient” or “set-point” is hereditary. This stark statistic means that some of us are genetically predisposed to feel happier than others, regardless of our circumstances.

But there’s a silver lining — the remaining 60% of our wellbeing is influenced by non-genetic factors, providing ample room for cultivating a resilient sense of wellbeing.

Beyond Genetics – Shifting Set Points

Recent advances in positive psychology have begun to challenge and refine our understanding of the happiness set point theory. New findings suggest that life circumstances, especially those that align with our personal values and allow for a sense of accomplishment and purpose, can indeed have a more enduring impact on our happiness levels.

Engaging in activities that foster social connections, personal growth, and gratitude have been shown to effectively elevate and, more importantly, maintain higher levels of well-being. Thus, while our genetic predisposition plays a significant role in determining our baseline happiness, our actions and the context of our lives hold a substantial capacity to enhance our long-term happiness and satisfaction.

The insights from Harvard’s groundbreaking study on well-being is a great example of this. Known as one of the longest studies on adult life, it tracked the lives of individuals for 85 years, and revealed that those who fostered strong, supportive connections with family, friends, and their community were not only happier but also lived longer. These findings were true independent of positive or adverse life events experienced throughout the study.

Harnessing Eudaimonic Happiness & The Four Pillars of Wellbeing

There are a number of practices that have been studied that increase resilience and improve wellbeing leading to happier brains. The Center for Healthy Minds presents four pillars vital as foundations for a flourishing life:

1. Awareness: Being present and cognizant reduces mind-wandering and enhances engagement with our current experiences.
2. Connection: Nurturing positive relationships foster empathy and affection, serving as strong predictors of happiness.
3. Insight: Understanding the narrative we construct about ourselves provides clarity and can diminish self-destructive patterns.
4. Purpose: Having a sense of direction and meaning in life energizes and sustains us through challenges.

By focusing on these pillars, we move towards a Eudaimonic approach, decoupling our happiness from our fluctuating circumstances.

Rewiring our brains for greater Happiness

Neuroscientist Rick Hanson proposes that we can reshape our brains for lasting happiness through experience-dependent neuroplasticity. By frequently engaging in positive experiences and intentionally internalising them, we can effectively “rewire” our neural pathways.

• Positive Experiences: Active engagement in activities that promote joy, gratitude, and satisfaction.
• Mindful Attention: Savouring these moments increases their emotional and neurochemical impact.
• Consistency: Regular practice embeds these experiences into the brain’s neural circuitry.

For entrepreneurs and professionals, nurturing a disposition of eudaimonic joy amidst ambition and industriousness is essential. It turns happiness from a transient state into a skill — one that can be honed and improved upon, transforming how we live, work, and interact with the world.

By cultivating the right mindset and engaging with the world through the lens of Eudaimonia, we can find a happiness that transcends circumstance, one that is deeply rooted and enduring.

A Strategy and an Antidote to Tech Addiction and Distraction From Life

By Taino Bendz

Do you have a smartphone, use a laptop, have a tablet or wearable device? Then this one’s for you!

Let’s face it. Digital technology like the internet, smartphones, social media, laptops, tablets, email, wearables, streaming, has disrupted our way of living in just 20 years. With many upsides for sure, but at what cost?

Global depression rates have been climbing; there’s talk of tech addiction; we´re facing a stress pandemic and massive mental health challenges; increased loneliness; physical health issues; and much more with unbalanced tech use being a contributing factor according to research.

This piece gives you an introduction to tech-life balance, why you should consider changing habits, and how to start.

tech-life balance
[also tech/life balance] • noun
using technology in a way that doesn´t
have a negative effect on your personal
life or relationships

It all started at a playground in 2018. I was down crawling around at all fours with my kids when another child started crying loudly. As no-one reacted, I looked up at the other parents a few feet away, only to see what felt like a wall. What met my sight from the angle of a toddler, was the backside of a bunch of smartphones, with the parents all being too absorbed to notice the child.

As an engineer I have worked with technology my whole career, including digital tech, but there at the playground it struck me crystal clear that something is off. I saw first-hand how the technology that was supposed to help us is also hurting us in different ways, in this case coming between a parent-child relationship.

I felt a strong urge to make a change and make a positive impact, as I realized that many people are struggling with this. My first action was to start the non-profit Phone Free Day which enabled me to reach out to people across the globe, and understand what challenges people are facing.

Since then I have studied, conducted research, presented to schools, groups, and companies, written a book, run a podcast, still with the same underlying fuel: to make a splash in improving our time on this planet.

I am now thrilled and humbled to be writing my first contribution to the Kokoro community. My goal is not to tell you what is wrong or right, or what you should be doing. Ok maybe a little bit. But my first and foremost hope and wish is to make you reflect.

See, reflection is like fertilizing soil: it lays the foundation to growth, and is a platform where new ideas can root themselves, grow strong and transform us. So as you read this I encourage you to actively do the exercises, try out the habits, and look at yourself clearly – even though it may be uncomfortable!

Everyday, I see examples of how an unbalanced technology use is causing ill-effects to users. And maybe more noticeable, how the users keep using the technology in a way that is having these effects. So why do we keep scrolling away in bed even though we know we should go to sleep? Why do we answer that text message while driving? Why do we get stressed at work by all the emails and watch a YouTube video to relax? Why do groups of friends sit silently at dinner, all staring down at their devices? And why do parents push their child with one hand while clinging to the smartphone with the other?

Stating the facts – what’s the problem?

The answer to why we get so absorbed by digital tech lies in our nervous system and the neurotransmitter called dopamine. This substance, also called “the feelgood chemical” or the “reward chemical”, is made in the brain and gives us a feeling or pleasure and motivation when released. Dopamine has been vital for human evolution as it gets released to promote activities that increase our chance of survival, and makes us react to e.g. noises, colors, movement, and unexpected happenings. It can even be released in , and gives us a sense of satisfaction, pleasure, and motivation.

“Dopamine allows us to pay attention to the critical cues that will help meet our survival needs for food, shelter, and human relationships.”
– Harvard University 2021

I tend to think of the brain designed to release dopamine for a roaring lion on the savannah, or the search for colorful berries in the forest. In fact, our brains are pretty much the same as 30,000 years ago: we still react to the same triggers! And this is the core of why we get so hooked by digital tech. The devices and apps we have come to love and use for hours on end, are designed mimicking the dopamine mechanism in the brain to keep our attention.

Scrolling through feeds, or checking our email, keeps our brain wondering what will come next, and release dopamine in search of important information, and unexpected impressions; bright colors in apps stimulates us; comments and likes on social media taps in to our innate need of confirmation; notifications give us a dopamine rush and directs our attention.

“Never before in history have a handful of technology designers, working at three companies, influenced how a billion people think and feel every day with the choices they make.” 

-Tristan Harris, former Google employee, co-founder of the Center for Humane Technology

This is part of what is called “the attention economy” where companies’ business models are no longer about selling products, think e.g. Nintendo in the 80s, but keeping and monetizing our attention. So don’t judge yourself for having a hard time putting the phone down!

It is not just the phone though. The digital technology that has taken us by storm due to these neural system-appealing characteristics include both hardware (e.g. laptops, smartphones, tablets, smartwatches and other wearables) and software (e.g. news apps, email, social media, games, streaming services like Netflix, search engines and more). And if you think of it, no one really taught us how to use this new tech that started being widely used in the late 2000s.

No one really discussed when and where it is appropriate to use smartphones, we were so mesmerized by the new innovation and possibilities. Since the first iPhone was released in 2007, there are now more phones than humans in the world (International Communication Union 2022), and much behavior has been normalized which was unthinkable just 10-15 years ago.

The effects of unbalanced technology use has been increasingly studied by researchers, and include a long list of potential downsides.I believe that it is important to be aware of all of this to understand why tech-life balance is actually a thing for all of us, and not just a critique of ‘teens spending too much time on social media’.

This is one way of looking at it that I find helpful:

• Mental health, e.g. stress, anxiety, sleep disturbances
• Physical health, e.g. eye tiredness, neck pain, thumb pain
• Relationships and social life, e.g. arguments, decreased quality of interactions
• Focus, e.g. decreased attention span, lowered productivity
• Family life and kids, e.g. child development, family interactions
• Financial life, e.g. overspending from ease of online shopping
• Human experience, e.g. decreased sense of presence and meaning, missing out on delightful moments

Starting the journey towards tech-life balance

After this somewhat gloomy depiction of our relationship with tech, let’s see how we can start finding that balance of using this amazing technology while minimizing the negative consequences.

In the following exercises you are invited to reflect on your own situation and set the foundation as we embark on this transformation journey together.

Exercise 1:
Look at the list above with potential effects, and reflect on which of these areas where you are experiencing challenges from your current tech use. Perhaps you have your own examples in these categories, or different categories all together.

Write these down.

Don’t feel bad if you realize that you are experiencing some, or even many of the challenges. I have spoken to, and surveyed, thousands of people about this during the past years, and have yet to meet a person who does not experience any negative effects from digital tech.

Next, let’s dive deeper into everyday situations in your life.

Exercise 2:
Go through each of the statements below and consider whether this is happening to you.

1. I often lose track of time when engrossed in my devices.

2. I have a strong urge to check my device immediately upon receiving a notification.

3. I tend to use my devices even when I’m interacting with friends or family.

4. I find myself spending more time on social media than I’d prefer.

5. I often sacrifice sleep to stay engaged with my devices longer than planned.

6. I experience “FOMO” / anxiety about missing out if I don’t check my phone regularly.

7. I feel like I have to be constantly accessible, whether for work or personal matters.

8. Whenever I have a question, my instinct is to reach for my smartphone for an answer.

9. The sheer volume of emails stresses me out.

10. We have screen time conflicts with family members or friends.

For most of us, myself included, at least a few of the statements above are true, which indicates that our tech-life balance might be a bit off. The good side is that there’s room for improvement for mind, body and self, and unearthing more delightful moments in life!

Exercise 3:
Lastly, until we meet again in two months’ time, I encourage you to start noticing your own, and others’ behavior around tech. What do you react to when you pay attention? How is tech enhancing your life? How is it coming between you and what is really important for you?

Digital tech is here to stay, and learning to navigate and develop a healthy relationship with it is crucial for flourishing in life. In the coming months we will explore how to change habits, and what new habits we can build to address the challenges identified here.

I hope that you found this piece useful, that you have gained both new knowledge, and some new insights about yourself. I’d love to hear your thoughts, and if you have any stories to share about our life in this digital age. Feel free to reach out at taino@tainobendz.com

Embracing Your Neuroception Potential

By Dr. JJ Kennedy

In our rapidly evolving world, possessing an acute intuitive sense can be a game-changer. This isn’t about forecasting the next viral meme but harnessing intuition to bolster decision-making, innovation, and creative thinking. 

Enter neuroception! This is the brain’s silent sentinel, adding power to your intuition and creativity. Let’s dive into this fascinating realm, examining how neuroception can supercharge your intuitive edge for both personal and professional enrichment.

While you might think of intuition as a mystical force, your intuitive edge isn’t mere mysticism. Esteemed researchers are delving into this domain. Dr. Gary Klein, a leading figure in this space, is unraveling the mysteries of intuition. Through his research on decision-making and intuition, Klein illuminates intuition as a rapid, subconscious process, drawing from sensory inputs, past experiences, and emotional signals.

To understand how we naturally gauge our environment, let’s explore the essence of neuroception, a term coined by the renowned psychiatrist Stephen Porges in 2011. It dives into our innate ability to sense safety and threats in our surroundings without conscious effort. Have you heard of the Moro Reflex? The Moro Reflex is an automatic response seen in infants when they intuit they are falling. When triggered, babies will suddenly spread out their arms, and then quickly bring them back. Think of it as part of how your intuitive compass for picking up emotional and social cues can operate. This intuitive radar is invaluable, helping us make better decisions, based on our subtle awareness.

Building on this understanding, neuroception forms the bedrock of our intuitive prowess, allowing us to decode hidden emotions, detect the mood in a room, and decipher underlying messages. It’s like the brain’s system of our sixth sense. It’s a coveted skill for leaders, coaches, and anyone striving to forge deeper, intuitive connections with others. Oxytocin, the so-called bonding hormone, ties into this, and we’ll explore this connection shortly.

In the context of brain adaptability, there is the marvel of neuroplasticity. This is the brain’s remarkable capacity to adapt and reorganize by forging new neural pathways throughout life, even in later stages. This adaptability offers continuous opportunities for growth. We can refine their intuitive aptitude by acknowledging that our brains are malleable and can adapt through targeted exercises. Neuroscientist Michael Merzenich, a pioneer in this field, has emphasized that our brains are dynamic entities capable of rewiring.

With a better grasp of neuroplasticity, let’s also consider the neuroscience behind it. Our brain is a complex organ with various regions responsible for different functions. One such area is the amygdala, a part of our limbic system, often referred to as the brain’s emotional center. The amygdala plays a pivotal role in processing emotions, especially fear and pleasure, and is closely linked to our fight-or-flight response.

As you plan to enhance your intuitive skills, consider the prefrontal cortex, the thinking part of our brain, which is responsible for planning, decision-making, and moderating social behavior. This region collaborates with the amygdala to interpret the signals received through emotion and neuroception, helping us react unconsciously to situations. When our neuroception detects a threat, the amygdala triggers a cascade of physiological responses, preparing our body to either confront the danger or flee from it. Remember the Moro Reflex?

Developing expertise in intuition is a key area of fascination and lies in ‘expert intuition’ cultivated through prolonged and specialized experiences within a particular context. This refined intuition is commonly referred to as our sixth sense. Research by Dr. Antonio Damasio in 1995 has provided insights into the neural basis of intuition and decision-making processes, with recent research emphasizing specific brain regions, such as the insula, prefrontal cortex, and anterior cingulate cortex, as fundamental to intuitive cognition.

To actively enhance your intuitive capabilities, neuroplasticity serves as your gateway to unveiling latent talents and igniting the spark of intuition. Understanding the nuances of neuroplasticity activates your intuitive prowess. This necessitates diving into the world of neurotransmitters, like oxytocin – often dubbed the cuddle hormone, and plays a pivotal role in social bonding and emotional regulation. It not only promotes feelings of trust and empathy but also aligns perfectly with the development of your intuitive skills. Research by experts like Paul Zak illustrates the intricate dance of neurochemicals, offering insights into enhancing your intuitive prowess and mastering social dynamics.

Stay curious and open-minded, as encouraged by experts like Porges. Maintaining a curious disposition and an open mind is pivotal for enhancing cognitive growth and sparking creativity. These traits foster neuroception, enabling us to evolve, learn, and amplify intuitive creativity in decision-making.

Venture into the arts to unleash your creative juices. By painting, singing, or engaging in anything creative, you’ll soon learn the importance of trusting your instincts. You see how making unexpected connections, and bravely venturing into the unknown territories of neuroception opens your creativity.

Emphasizing the role of empathy, which is the linchpin of effective choices. By cultivating empathy, as highlighted by Paul Zak’s oxytocin research, we can better understand and respond to their team’s emotional needs, thereby sharpening their intuitive abilities.

However, it’s essential to beware of overload. Be wary of the pitfalls that can dim your intuitive glow, namely stress and cognitive overload. To counter these, adopt a growth mindset, tap into your resilience, and seek comfort in supportive communities. Remember the pivotal role of neurotransmitters, as highlighted by Paul Zak.

Mastering your intuitive skills, particularly expert intuition, honed through specialized experience and practice, is what we refer to as the intuitive-edge. Future studies might explore various intuition types and their links to conscious decision-making. The neuroscience of intuition is a continually evolving and captivating field.

Looking ahead to the future of intuition, while strides have been made in understanding intuition from a neuroscience perspective, there’s a vast expanse yet to explore. New research might delve into the neural mechanisms behind specific intuition types, be it social or moral. Stay tuned as we keep abreast of the latest developments, equipping you with cutting-edge tools and insights to elevate your intuitive skills, be it in your professional role, or simply to enhance personal well-being or relationships.

Resources

1. A.R. Damasio
2. S. Porges
3. M. Merzenich
4. P. Zak
5. G. Klein

Help Everyone Assess Themselves!

By Dr. David Hester

Your team is in peril. You know it, they know it, yet people aren’t doing much about it. The  workforce is suffering because of high levels of stress, an always-on mentality, and exhaustion.  So what happens when you’re burning both ends of the candle? 

No doubt, people burn out. When that happens, give them a heat check. No, not the half-court heave in the middle of the first quarter in a pro basketball game. 

A 2023 UKG study surveyed 3,400 participants on factors impacting their mental health. Which  one of these four managers, doctors, spouse/partner, or therapists do you think has the most  impact on employees’ mental health? Of the three options, the choice seemed straightforward but could be argued. It’s the doctor, right? 

The study revealed that your manager has around the same  influence on your mental wellbeing as a spouse or partner. Wild innit. Doctors and therapists trail in influence on mental wellbeing, yet they support by diagnosing and treating. Our managers/leaders play a vital role in our mental health. What can we do to help build a better work environment? 

What’s a H.E.A.T. Check?

The H.E.A.T. check (Help Everyone Assess Themselves) is used when a teammate or employee  consistently performs at a peak level. It requires asking powerful questions, not just “How are you?” or “Are you good?” The point is to hold space for them to feel supported. It is about not overloading your people. 

Use the H.E.A.T. check when you want to see if they can still maintain that level of output. For  example, a H.E.A.T. Check is needed for an employee or teammate hitting all their shots, sales,  approvals, metrics, and goals—whatever measurements excite you. It is imperative for leaders to check in on those employees, as they are commonly the workhorses. 

Business or, better yet, busy-ness culture may overlook how easy it is to levy more weight onto  those workhorses because of their production history. So, a H.E.A.T. Check allows you to check  in with those teammates to see if they’re still hot. People may not know they are burning out  because they are used to being “the go-to” or “the Rock.” 

We Definitely Started the Fire 

If you are in an HR or a people leader role, you may have heard this before: “Let’s give more to  Sophie. They’re ON FIRE!!! And they never take a vacation.” 

Here’s a quick joke: 

Two business associates enter a Juice Bar. One entrepreneur sits with their associate and notices they are  different. They lack engagement, seem distracted, and don’t order their usual drink. The other  business associate asks, “What’s going on with you?” the first business associate breaks down into sobs. They say, “My team is burned out, and I sure as (expletive deleted) am too!” 

That wasn’t a joke as much as it was a dark yet objective look at today’s workforce, middle  management, and executives. They need help. It’s important to mention that these entrepreneurs have available resources to heal. They can get a massage, pay for therapy, hire a coach, a nanny,  or even a second nanny to care for those irksome child-rearing duties. 

Some may take sabbaticals so they can refresh. What is genuinely unfortunate is that employees may not have the same  access to resources as middle management and executives. Yet, they are expected to pull through no matter what life has thrown them. 

So what does everyone do when they are stressed? Probably nothing, maybe something  maladaptive, perhaps some wellbeing techniques, all three options are in play. Burnout has been a hot topic. Something that’s not highlighted often is how much Burnout mirrors the symptoms  of depression. People want to share what’s going on with everyone to feel heard, seen, and accepted, but they may be reluctant to share because of stigma. 

How Stress Hurts Your Team 

Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and  prolonged stress. Do you remember that commercial with the tagline “Friends Don’t Let Friends  Drink and Drive”? Wouldn’t it be nice if this slogan were repurposed into a new motto? 

“Employers Don’t Let Teammates Burn Out” 

Think of your organization like a car. You can also think about it as a matter of self-assessment. In this car, you have a human driving. Humans have brains with finite resources, and they need to optimize their use of glucose as gas (energy for the brain and every cell in the body). 

Now that takes care of the human operator, the car also needs tending. These mechanical systems break down over time, especially if they are not continuously assessed for  damage or malfunction due to the status quo. 

On the other hand, suppose your human operators and car are working correctly. They have  ample available gas capacity and are not working with a shrunken tank, expected to go for long  distances. In that case, the humans are healthy, rested, alert, primed for peak performance, and  ready for unforeseen challenges. 

With everything, there is a dark side; if your operator is burned out, depressed, anxious, or sleep deprived and the vehicle has a smaller gas capacity, you will not get as far. Specifically, your  vehicle, your organization, and your team will overheat. And then you can kiss seeing your  destination goodbye. 

Know Thy Stress

Why aren’t we assisting others to take a good look at themselves when they are stressed?  Perhaps we don’t notice it until a massive source of extraneous cognitive load results in heavy  stress. Keep in mind not all stress is bad. There are various levels of pressure on the mental load  and performance spectrum. 

For example, hypostress is the type of stress that occurs when someone has been under chronic stress, leading to feelings akin to being bored or unchallenged. The next is eustress, which sits right outside the comfort zone and is the good stress that pushes us to higher levels. 

But there’s a line where fatigue comes in, and if pushed too far, you are  knocking on the doorstep of distress characterized as bad stress. 

If this lousy stress goes unchecked, it can usher in exhaustion and poor health. This leads us to  hyperstress, where the game gets dangerous. In addition, this high level of negative stress can  weigh on the body and brain. On the biological side, you can see hormonal fluctuations,  increased coronary artery plaques, and shortening of telomeres (shoestring tips on our  chromosomes that help extend life or shorten depending on stress level). 

Finally, reductions in  gray matter lead to neuroanatomical challenges, including lower attention span, poorer decision making quality, and increased reactivity to stressors. In some businesses, we do annual reviews, identify our workhorses, and saddle them with more responsibility. Here, we need a H.E.A.T. check. Make helping everyone assess themselves a part of your culture. 

System Change 

If you change your systems, you will change your organization’s trajectory. Imagine the power of H.E.A.T. checks soothing your team’s unease like a wave. It can be as simple as checking in on your vital teammates or asking below the surface questions. 

“Will taking the lead on the new project prevent you from showing up as you did in the past? Will it push you out of peak performance?”

Yeah, we get it. Joe loves high-stakes projects, but instead of giving them to him straight away,  start by asking him if he would like to take on more. Or asking, “I know you’re doing all these  new projects. How are you handling that?” Next, recognize what we are doing to our teammates, check in with them, and ask yourself what a teammate’s distress level says about your team. 

If you are dealing with a larger team/group, your assessment requires more detail. 

For example, a validated tool must be used to measure burnout. Written responses will  undoubtedly provide the richest data. Here are a few additional questions to help teams assess  themselves. 

“What gives you the most meaning in work?”
“What are your primary stressors?”
“What do you think are reasonable suggestions to limit the impact of those stressors?” 

If you are bold, you can enact Vegas rules: (a) Forgive hierarchical relationships. (b) What happens in Vegas stays in Vegas. 

Do whatever you have to do to build that trust. 

Be that mirror. 

If your team is feeling the crunch. 

Stop letting your people burn out….instead, give them a Flerken H.E.A.T. check. 

For the uninitiated, a Flerken is a comic book character dismissed by many early on but is  actually an effective protector. Flerken also has access to a pocket dimension. Think of this  pocket dimension as a space your organization/team can create to pull struggling employees into so they can find healing. 

Resources

1. Association for Psychological Science.
2. National Library of Medicine
3. Hindawi
4. PLOS
5. SHRM
6. PLOS ONE
7. Forbes
8. National Institute of Health
9. National Library of Medicine
10. Forbes
11. Marvel

Loretta Breuning, PhD

Does life seem like a high school cafeteria sometimes?

It’s not your imagination. The human brain wires itself in youth, so we all see the world through a lens built in adolescence.

That lens doesn’t make sense from the perspective of adult logic, but it makes perfect sense when you know how mammals mate. We have inherited the brain system that motivates animals to seek mates as if their life depends on it. 

Animals are incredibly picky about who they mate with. They look for traits that promote the survival of the young, according to biologists. That means they’re often competing for the same individuals. I was shocked to learn this, and wished I had known it sooner.

An animal’s ability to compete depends on a strong body and strong social alliances. Natural selection built a brain that rewards you with good-feeling chemicals when you do things that give you the appearance of strength and build your social alliances. This is why we humans have such strong feelings about these things. 

Animals don’t know what genes are. They compete for desirable mates because it makes them feel good. We have inherited a brain that rewards us with happy chemicals when we do things linked to what biologists call “reproductive success.” Any setback in your mating quest triggers threat chemicals because it threatens the survival of your genes. 

You don’t intend to think this way, but our conscious thoughts do not control our neurochemicals. They’re controlled by brain structures we’ve inherited from earlier mammals, like the amygdala, hippocampus, hypothalamus, pituitary, and other structures collectively known as the limbic system. Animals can’t talk, so your mammal brain can’t tell you in words why it releases a chemical. This is why we’re so mystified by the things we do to feel good.

Neurochemicals work like paving on your neural pathways. This wires us to turn on good feelings fast in situations that were linked to them before. We turn on bad feelings fast in situations that sparked them for us before. We’re not aware of doing this, but we use the pathways we have because the electricity in the brain flows like water in a storm, finding the paths of least resistance.

Your biggest pathways build when you’re young because that’s when we have a lot of the highway-building material called myelin. Myelinated neurons are so efficient that we rely on them for life, without consciously intending to.

So whatever made you feel good when you were young wired you to seek good feelings from that. This is why we flow into behaviors that promoted our “reproductive success” long ago, and expect it to feel good. And it’s why we have such strong feelings about our appearance and our social alliances, without consciously caring about “reproductive success.” 

Your verbal brain thinks it’s the showrunner, but it’s just the narrator. It tries to explain your big surges of emotion, and since it doesn’t know how you create them, it jumps to the conclusion that your feelings are caused by others. And it accepts explanations that are popular with others, like the theory that bad feelings are evidence of something wrong with you and wrong with society. You are better off knowing the basic biology.

Nothing Is Wrong

When bad feelings turn on, it seems like a crisis because threat chemicals are designed to make you feel that way. Your verbal brain tries to help by finding “evidence” of the crisis. That just sparks more bad feelings and you can end up in a cortisol spiral. Instead, you can remind yourself that your brain evolved to promote survival, not to make you happy. 

You may say, “I don’t care about the survival of my genes!” 

But when you have strong feelings about something, look for the link to your reproductive success. You will find links to your appearance and social alliances in high school, as much as we hate to admit this.

The mammal brain also has a strong response to anything that affects the survivability of the offspring. This is why people stress about tiny ups and downs in their kids’ lives. They’re not consciously trying to promote the survival of their genes, but their mammal brain sees it that way. Our ancestors tried to have as many kids as possible, but modern humans pour all of that survival energy into fewer children.

Fortunately, you have the power to redirect your electricity into new neural pathways.

But it’s hard. It’s like trying to divert a river into a soda straw. We have billions of extra neurons ready to respond in new ways, but the electricity in your brain doesn’t want to flow into undeveloped neurons. It takes your full attention to activate them. You can’t do anything else while you’re trying out a new thought or behavior. This is why people stick to old responses that do not really serve them.

You may not be aware of your power to redirect your electricity. You’ve been flowing into your big pathways all your life, and they create the sense that you know what is going on. When you explore the backroads of your brain, you feel lost. 

Those old roads lead to good feelings sometimes, and bad feelings at other times. When you feel bad, you don’t know how you created the feeling, so it’s tempting to see it as a fact. You blame external forces because it’s so hard to see how you’re creating the response internally. 

If you activate a new pathway repeatedly, it develops and the electricity starts to flow. Repeat it for six weeks and it becomes your new normal. So choose the new behavior or thought pattern you’d like to have and repeat it every day consistently. 

The best place to start is with self-acceptance. Accept the fact that we’re all wired in youth. We’re all eager to do things that spark our happy chemicals. We all have a mammal brain that turns on our chemicals for reasons that are hard to make sense of. We’re all looking for healthy ways to stimulate our happy chemicals, with a brain that evolved to focus on “reproductive success.”

Nothing is wrong with you. Nothing is wrong with us. We’re mammals!

Loretta Breuning, PhD, is Founder of the Inner Mammal Institute and Professor Emerita of Management at California State University, East Bay. She is the author of many personal development books, including Habits of a Happy Brain: Retrain Your Brain to Boost Your Serotonin, Dopamine, Oxytocin and Endorphin Levels.

The Inner Mammal Institute offers videos, podcasts, books, blogs, multimedia, a training program, and a free five-day happy-chemical jumpstart. Details are available at InnerMammalInstitute.org.