Activate Your Brain

1. Activate Your Brain: Choices Drive Change

Achieving those glorious goals requires taking control, because control is a main driver in activating the full potential of your brain and changing your behavior.

Humans have amazing choices. Unlike animals driven by instinct, humans possess a staggering array of choices, making control a central theme in activating the brain's full potential. This sense of control is a primary driver for motivation and behavior change. Small changes in our choices can dramatically impact our sense of control, leading to significant shifts in our lives.

Choice is the first step. Making a choice signals the brain that we are ready to begin a journey, making it the crucial first step in all change. The brain, being a completion machine, will assist us through that journey if we allow it. The need to choose must be fed, or all manner of acting out ensues.

Start small, start now. The book's mantra emphasizes the power of small, easy choices made consistently. These small steps can reduce stress, increase energy, and lead to greater happiness and contentment. By understanding how our brain operates on a moment-to-moment basis, we can take charge of our lives and live by design, not by default.

2. Three Brains: Reptilian, Mammalian, and Human

Your brain is the captain of who you are.

Three brains in one. The human brain can be understood as three interconnected brains: the reptilian brain (automatic functions), the mammalian brain (emotions and memory), and the human brain (reasoning and executive functions). Our success relies on managing the interplay between the mammalian and human brains.

Mammalian vs. Human. The mammalian brain, or limbic system, is the emotional center, reacting reflexively to stimuli. The human brain, or neocortex, particularly the prefrontal cortex (PFC), is the executive center, responsible for thinking, reasoning, and managing emotions. Emotional intelligence (EI) is the dance between the rational PFC and the emotional limbic system.

Emotional Intelligence. High EI allows individuals to navigate difficulties, manage emotions, and influence others effectively. The goal is to increase time spent in the human brain (C system) to make more thoughtful choices. Small steps can lead to dramatic shifts in behavior and well-being.

3. Neurochemistry: Maximize Thrive, Minimize Threat

The neurochemistry of the brain has the power to alter our behavior, mood, and perspective on the same set of circumstances from day to day.

Neurochemistry influences everything. The brain's neurochemistry, the balance of chemicals, profoundly affects our behavior, mood, and perspective. Understanding this balance is key to retaking control of our lives. We can influence these fluctuations through our thoughts, diet, and activities.

Threat vs. Thrive. The brain's primary organizing principle is to maximize reward and minimize danger. When perceiving a threat, the brain releases adrenaline and cortisol, leading to high arousal and focus. However, chronic stress and excessive cortisol can be detrimental, leading to various health problems.

Positive Neurochemicals. Dopamine, norepinephrine, and oxytocin are associated with positive feelings, motivation, and social bonding. We can increase these neurochemicals through activities like laughter, goal achievement, and connectedness. By understanding the interplay of these chemicals, we can make choices to shift towards more positive emotional states.

4. From Threat to Thrive: The S.A.F.E.T.Y. Model

In nearly every situation in life, you’re moving toward something or you’re moving away from something.

Approach vs. Avoidance. In life, we're either moving toward something (approach) or away from something (avoidance). An approach state, driven by reward chemistry, leads to positive feelings and productivity. An avoidance state, driven by threat, is associated with negative feelings and stress.

The S.A.F.E.T.Y. Model. The S.A.F.E.T.Y. model, developed by the Academy of Brain-Based Leadership, highlights key human cravings that influence our sense of safety and threat:

• Security: Commitment, certainty, stability
• Autonomy: Sense of control
• Fairness: Justice and equity
• Esteem: How we compare ourselves to others
• Trust: Feeling safe with others
• You: Your biases, context, and past experiences

The 5 Cs. The 5 Cs model provides a framework for creating a thriving environment: Certainty, Choice, Completion, Control, and Context. By understanding and addressing these needs, we can foster a sense of psychological safety and enable individuals to operate at their fullest potential.

5. Control Your Life: Internal vs. External Locus

Control is both a biological and a sociological phenomenon—it shows up in the brain’s circuitry and chemistry, and it’s considered a positive attribute in most social settings.

Internal vs. External. Our sense of control is influenced by our perspective: an external locus of control (others have control) or an internal locus of control (you have control). While most have a mix, leaning towards an internal focus is more empowering.

Internal Locus Benefits. An internal locus of control fosters self-direction, goal orientation, and responsibility. It allows us to be proactive and take charge of our lives. However, it's important to avoid excessive self-blame for events beyond our control.

Shift to Internal. To move towards an internal locus of control, pay attention to your language. Reframe statements that blame external factors into "I" statements, focusing on what you can do to change the outcome. This shift empowers you to learn from mistakes and take ownership of your life.

6. Confidence: Belief in Yourself and Your Abilities

We all know that those who need to be 100 percent sure of something never do anything.

Confidence is essential. Confidence, the willingness to act without a 100% guarantee, is crucial for achieving goals and trying new things. It stems from a sense of control over circumstances and outcomes. Self-efficacy, the belief in your ability to accomplish goals, is a key component.

Confidence Killers. Perfectionism, comparing ourselves to others, and "what-if" thinking are major confidence killers. To combat these, visualize worst-case scenarios and plan for them, reducing uncertainty and anxiety.

Build Intuition. Develop your intuition through experience and practice. Heuristics, or mental shortcuts, allow us to make quick, confident decisions based on consolidated knowledge. Also, try new things to practice confidence and improve brain health.

7. Willpower and Focus: Manage Distractions, Not Just Motivation

When you multitask, you are training your brain to be good at paying attention to distractions.

Willpower is finite. Willpower, or self-control, is a limited resource that becomes depleted with use. It's essential for resisting distractions and staying focused. Managing distractions is key to preserving willpower.

Distractions are costly. Interruptions, even brief ones, significantly increase error rates and reduce productivity. Multitasking trains the brain to be good at paying attention to distractions, hindering focus. One hour of focused time is equal to about four hours of distracted time.

Mindfulness and the ECN. Practicing mindfulness, or attention training, strengthens the executive control network (ECN) in the brain, improving focus and reducing stress. Simple exercises, like the raisin exercise, can help cultivate this skill. Also, adopt an abundance mindset to improve willpower.

8. Goal Achievement: The ASTTARR Model

Half of my garage at home serves as the dumping ground for summer items that need to be stored over the winter.

The Brain is a Completion Machine. The brain loves getting things done and rewards us with a dopamine bump when we do. Setting and achieving goals, even small ones, contributes to happiness and well-being.

The ASTTARR Model. The ASTTARR model provides a framework for goal achievement:

• Activate: Start small, start now
• See: Visualize the goal
• Touch: Do something related to the goal every day
• Think: Reflect on progress
• Adjust: Modify your approach as needed
• Reward: Celebrate small wins
• Repeat: Continue until the goal is achieved

Break Down Goals. Break long-term goals into smaller, manageable steps. Goals that are too distant are less likely to be accomplished. Smaller steps provide regular dopamine boosts and reinforce progress.

9. Stamina: Manage Stress, Sleep, and Energy

Our success at work used to demand that we understand business acumen. That’s not enough anymore.

Stamina is essential. Stamina, the ability to sustain prolonged physical and mental effort, is crucial for success. It requires managing stress, prioritizing sleep, and maintaining energy levels.

Stress Management. Chronic stress and high cortisol levels can be detrimental to the brain and body. It's important to identify stressors and develop strategies for mitigating their impact. Reframing stress as a positive challenge can improve physiological responses.

The 5 physical things you can do today to bump up your positive chemistry, improve your well-being, and lower your stressor hormone levels, as well as to improve your overall brain function:

• Sleep
• Mindfulness or awake rest
• Exercise
• Laughter
• Experiencing significance through connectedness

Mindset Matters. The way you think about stress can positively predict your physiological response to it. Adopting a mindset that views stress as enhancing can improve well-being and productivity.

10. Quality In, Quality Out: Fuel Your Brain

All of us innately understand that our success ultimately relies on the three-pound gelatinous grayish-white blob in our head, but too often we fail to see just how much biology matters in the output of our lives.

Brain Fuel. The brain needs glucose, oxygen, fats, and micronutrients to function optimally. What we put into our bodies directly impacts brain health. Prioritize natural, unprocessed foods over refined sugars and processed items.

Brain-Boosting Foods. Incorporate brain-healthy foods into your diet:

• Berries: Boost memory function
• Apples: Aid synaptic firing
• Turmeric: Anti-inflammatory and antioxidant
• Eggs: High in choline
• Fatty fish: Rich in omega-3 fatty acids
• Nuts and seeds: High in vitamin E
• Avocados: Promote brain health

Hydration and Oxygen. Drink plenty of water to keep the brain hydrated. Practice deep breathing to increase oxygen levels. Avoid tobacco smoke and ensure good air quality.

11. Rest: Give Your Brain Downtime

All of us get the same 86,400 seconds each day, and the tiny abuses and compassions we give our brains in those seconds affect everything we do—at work, at home, at church, while we’re volunteering, while we’re watching our kids’ soccer games.

Brain Rest is Essential. The brain needs downtime to consolidate learning, repair cells, and maintain optimal function. Awake rest, in addition to sleep, is crucial for preventing brain shrinkage and promoting well-being.

Types of Awake Rest. Engage in activities that allow the brain to wander and disconnect from focused tasks:

• Sitting quietly and letting your mind wander
• Doing mindfulness exercises
• Playing a game
• Laughing with someone
• Listening to music
• Meditating

Mindfulness and Meditation. Mindfulness and meditation practices can increase gray matter thickness, reduce stress, and improve overall brain function. Even short bursts of these activities can have significant benefits.

12. Significance: Connect with Others

I encourage you to read Activate Your Brain, love it, and buy a copy for anyone with whom you want to work more effectively or whom you love and want to see enjoy life more.

The Social Brain. The human brain is inherently social, wired for connection and collaboration. Creating significance involves building relationships, fostering trust, and making a positive impact on others.

Building Trust. Trust is essential for successful relationships. It can be built through reliability, generosity, collaboration, and genuine liking. Active-constructive responding (ACR) is a powerful technique for strengthening relationships by celebrating others' successes.

The 5 Cs. The 5 Cs model provides a framework for creating a thriving environment: Certainty, Choice, Completion, Control, and Context. By understanding and addressing these needs, we can foster a sense of psychological safety and enable individuals to operate at their fullest potential.

Last updated: March 14, 2025