Posts tagged 'brain hack'

Make Presence Your Gift

As the Winter holidays approach, face it: if you’re like most of us, you’re going to feel busy. Overwhelmed. Scattered. Like you can’t keep up with it all.

And when you swipe through Instagram, Facebook, or any other social network, you’re going to feel like everybody else is having a perfect, twinkle-lit hashtag holiday while you’re simply trying to keep up.

How did this happen? Wind back the years and maybe you’ll feel nostalgia for the slower pace of time gone by…the fragrant smells, jingling sounds, and warm connections of what the holidays were once meant to be…and wonder why it all feels so frenzied to you.

If so, take a moment. And a deep breath. Pause, and relax. You’re not alone in getting swept up in the “more more more” that this season has somehow unintentionally become.

And I’m not alone in attributing that frenzy to the rise of social media and our dependence on our mobile devices as a primary point of connection. In the years since mobile phones found their way into nearly 5.5 billion hands worldwide, we’ve become more distracted, stressed, and, heartbreakingly, depressed than we were only a decade ago. Warnings about the “disconnection” our mobile devices (despite their promise to “connect” us) have risen over these years, It’s a topic I first explored on the TEDx stage in 2016, and it’s only become more concerning with time.

Close your eyes and imagine the holiday season you’d most like to have. It’s likely pretty different than the one nagging at you from your calendar (or your holiday-planning app).

What to do? Well, it may feel like you simply have to go with the holiday flow – yet the good news is you actually don’t. We’ve all gotten swept up unwittingly in the frenzy. Yet there’s a way to step back. My recommendation? “Make presence your gift” – and here are three science-backed ways you can make that happen.

1. Slow things down. You know all those shortcuts we’re taking to try to get more done in less time? They may not actually be helping.

See, the brain does some lovely stuff when we slow down. The Default Mode Network (DMN) – a special cognitive pattern that kicks in when the “busy” modes shift gears – helps us come up with new ideas and even new perspectives on ourselves. By integrating cognitive modes that otherwise work independently, the DMN helps the brain form new connections between recent thoughts and experiences and ones we’ve had before. That’s an important process that can’t happen when we’re rushing around.

When we slow down, veg out, and do habitual, repetitive tasks, it’s an invitation for the DMN to activate in ways that can help us gain new insights, update our narratives about what’s happening in our lives, and see things around us in new light.

Want to turn it on? Rhythmically chop those veggies. Carefully wrap those gifts. Stare out the window and watch the leaves rustle in the winter breeze. Invite a sense of quiet. Let yourself reflect and relax. Your brain will be listening, and will use that little vacation from the hustle to get caught up on some important work that might deliver a new cognitive gift to you.

2. Check the tech. For at least one of your holiday experiences, put the mobiles out of sight and out of mind. Simply SEEING a mobile phone shifts our focus, researchers say, distracting us from conversations and activities for up to 23 minutes.

Break the cycle by giving yourself, your guests, and your tech a break. I’m hearing more and more people say they’re putting an “ unplug box” or phone-collecting basket near their front doors and corralling devices there.

Sure, it can feel weird not to have those always-on distraction optimizers at hand, ready to give us a neurochemical jolt once we’ve scrolled or liked or posted.

But weird can be good: use it to shine a light on how strong the tech urge has become for each of us, and consider what you might want to do about that as a new year beckons.

3. Surprise a sense. When we shift the usual way of doing things, we challenge our usual ways of experiencing things. Suddenly we notice things we may have overlooked before.So…why not do that as part of your holiday? Open your mind and consider…let’s be curious here…playing classical music rather than the usual holiday tunes…getting your table guests to enjoy one course in silence… opening a present with eyes shut and trying to feel what it actually is.

Something tells me you may have thought of something that’s even better than those ideas. If so, make it happen. Simple changes, especially when enjoyed together (hello, mirror neurons) can awaken whole new experiences.

The frenzy of the season is real, but that doesn’t mean we have to let it take over. Take a breath. Unplug. Do something slow that you enjoy. And pay attention in a way you might forget to indulge in other seasons. In other words, open the real present: your presence. Close your eyes and think about that and you’ll connect with a true gift.

-Ellen Petry Leanse, neuroscience educator and author of The Happiness Hack

For more brain hacks, check out The Happiness Hack>>

November 25, 2019

4 Brain Hacks to a More Satisfying Work Day

According to Gallup research, as few as 13% of US employees are engaged at their jobs. I’ve been reading a lot lately about things business leaders and managers can do to deal with this trend. Management consultants and coaches advise a list of cures, including upgraded perks, mindfulness practices, training in psychological safety, daily surveys, and enhanced leadership practices – some of which actually work.

Yet I can’t find anything about what employees themselves can do when they feel disengaged. And, face it, not all companies are equipped to improve what disengaged employees experience. So I’m sharing these 4 neuroscience-based brain hacks on what any employee can do to make their days more interesting, more tolerable, and maybe even more satisfying than what they’re feeling now.

1. Take a phone break. We pay a price for our reliance on mobile technology: rising distraction and stress. The little buzzes and chirps that call our attention to our phones have trained us to constantly anticipate interruptions and “things we need to do.”

I’m far from alone in writing about the impact of tech on the quality of life, though I explore it (and what to do about it!) in The Happiness Hack. We all need to realize that our dependence on our phones is changing our brains in ways associated with anxiety, stress, and even obsessive behavior. Getting our phones out of sight and out of mind, even for a short stretch of time each day, reminds us that we have a say in the way we think and act. It also helps us reconnect with more focus and persistence in satisfying ways.

Putting your phone away won’t change anything about your job. Yet it might remind you that even small acts can feel empowering in ways that might encourage other small acts – or larger ones. Our phones are great at making us forget some of our autonomy and choice. Maybe this small practice will spark an idea or change that reminds you that you have a say in how your time is spent, in ways that ripple out to other aspects of your work day.

2. Step outside. Schedule time on your calendar to simply walk out the door. Head outside, even if it’s for a short break, and remind yourself of all that’s happening outside of your workplace walls. Pay attention to the sights and sounds around you. Look at the leaves on nearby trees, or see how far you can look out into the distance. Nature shifts brain patterns: natural light helps lower blood pressure; patterns and movements reduce stress. Even a short break can help you reconnect with yourself, check in with what you need to accomplish next, and reset your focus for the rest of the day.

Want more? Bring a bit of nature, even if it’s only a picture, to the place where you work. Even a quick visual nature break refreshes the brain, improving concentration and focus.

3. Journal about a goal that matters to you. Take 10 minutes, even 5, to write about a future ambition or priority. Then jot down one simple thing you can do tomorrow to take a step toward this goal (even if all you can do is remind yourself of the goal again). Once you’ve said something about the goal and a small step toward it, write down why achieving this matters to you. This simple exercise calls upon several distinct cognitive cycles, and also “primes” the brain to be more attentive to information aligned with your vision.

Directing your brain towards a future improvement helps activate thoughts and decisions that are more likely to point toward that improvement. Make this a daily practice and see what happens.

4. Find one thing. Quick: think of something that is actually good about your work. Maybe there’s a kind co-worker who helps you believe in yourself. Or a project that has glimmers of work you actually like to do. Or maybe there’s new knowledge or a new ability you have the chance to learn. If you can find even one such thing, you have a cornerstone to building more satisfaction at work.

Connecting through relationships, making a worthy contribution, and seeking growth: these are three timeless keys to happiness. If you can identify one worthy thing and – really, try this if you can – express appreciation and gratitude for it, you’re exercising a part of your brain known to help with stress management, big-picture thinking, emotional regulation, and more.

I’m not saying employees alone should bear the responsibility for fixing engagement issues or dysfunctions in their workplace, nor am I suggesting anything above is a cure-all for a widespread problem.

However, we owe it to ourselves to counterbalance workplace challenges by connecting with our own well-being and the bigger picture. See what happens when you try the above practices, and consider sharing them with a work buddy. You may end up getting closer to that percentage of people who actually feel connected to their work – or seeing some new choices to help you get there.

-Ellen Petry Leanse, neuroscience educator and author of The Happiness Hack

For more brain hacks, check out The Happiness Hack>>

November 14, 2019
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