user’s guide
Brain Power
navigating uncertain times
Lori Shook
shooksvensen
1. Brain Basics
2. Stresses on the brain
3. Powering up your PFC
Brain Basics
Brain Basics
Brain Basics
Limbic System generates
dopamine rewards
fear responses with adrenaline and cortisol
Prefrontal cortex (PFC): for reasoning,
commitment, discipline, plus managing fears
and other emotions
Brain Basics
Brain Basics
Limbic System: generates motivation & fear
(resistance)
The limbic system is FAST and POWERFUL
Prefrontal cortex (PFC): for reasoning,
commitment, discipline, plus managing fears
and other emotions
PFC is SLOW and WEAK
Brain Basics
Brain Basics
The Limbic System is the Emotional part
of the brain and it guides many of our
actions and decisions.
Brain Basics
The Limbic system focuses on survival
Dopamine!
•
•
•
•
•
•
Belonging
Status
Autonomy
Fairness
Expectations
Certainty
Be SAFE & Certain
Fear!
Brain Basics
Brain Basics
Examples of dopamine responses
Strong alliance with a group or team
Team spirit
Happiness
Thrill or pride of winning
Satisfaction from defeating a rival
Satisfaction from doing things My Way
Overcoming adversity
Sweet revenge
Brain Basics
What are your favourites?
Which elements provide you with dopamine
regularly?
Belonging, Status, Autonomy, Fairness,
Expectations, Certainty
Brain Basics
What might you be addicted to?
Be honest with yourself – which of these
might DRIVE you (and keep you from being
truly satisfied and happy in your life)?
Belonging, Status, Autonomy, Fairness,
Expectations, Certainty
Brain Basics
Examples of fear reactions
Anger, rage, physical or verbal attacks
Revenge
Gossip
Drama
Not replying to calls, emails, texts, etc.
Resistance, refusal to engage
Blame, criticism, sarcasm
Spreading discontent
Brain Basics
What are your favourites?
What threats are you most sensitive to?
Belonging, Status, Autonomy, Fairness,
Expectations, Certainty?
What are your preferred reactions?
Anger, revenge, gossip
Ignoring calls, emails, texts, etc.
Resistance, refusal to engage
Blame, criticism, sarcasm
Spreading discontent
Brain Basics
Don’t despair
these are normal human reactions
But they don’t have to
run your life
Brain Basics
Brain Basics
The Prefrontal Cortex (PFC) can
regulate reactions and emotions but
this requires attention, focus and energy
Brain Basics
Brain Basics
What the PFC can do
Manage the limbic system
Stay calm, cool and collected
Accept what is
Understand why
Overcome resistance
Reduce fear reactions
Overcome need for rewards
Collaborate
Change a mindset
Deal with the VUCA world
Brain Basics
But the PFC needs your help
The PFC is slow
Usually untrained
Can only focus on one thing at a time
Gets tired easily,
especially if the limbic system
has to be managed constantly
IT CAN BE TRAINED!
1. Brain Basics
2. Stresses on the brain
3. Powering up your PFC
Stresses on the brain
2. Stresses on the brain
• Limbic threats and needs
• Change
• News
• VUCA
• Cognitive dissonance
• Your environment
• Poor brain care
• Etc.
Stresses on the brain
The limbic system
was designed
for short term use only
so we could escape from
real threats to our existence
Stresses on the brain
Change is stressful
Be SAFE & Certain THREATS
Belonging - who will I belong to?
Status – what role will I play?
Autonomy – I didn’t choose that!
Fairness – it’s NOT FAIR!
Expectations – this isn’t what I signed up for!
Certainty – what is going to happen?
Stresses on the brain
Error Detection
Error detectors
in the limbic system
will report that
a new approach is
WRONG!
Stresses on the brain
Stresses on the brain
Emotions are contagious
What kind of
environment
do you live in?
Stresses on the brain
An increasingly VUCA world
• Volatility
• Uncertainty
• Complexity
• Ambiguity
Stresses on the brain
The brain’s attempts to avoid stress
Create an understandable model of the world
(“I can see that the world is flat”)
Oversimplify
(“I can see an easy way”)
Denial
(“I can’t see that”)
Confirmation bias
(“I can see that I’m right”)
Powerful revenge
(“I will get them!”)
Stresses on the brain
Cognitive Dissonance
If you have two incompatible
thoughts, your brain will likely
change one of them and
convince you that it is true.
Stresses on the brain
Simplifying
Every complicated question has
a simple answer.
Unfortunately, that answer is
usually wrong.
Stresses on the brain
Problem Solving
How good are you at coming up
with quick solutions to
problems?
Stresses on the brain
Problem Solving
How good are you at coming up
with quick solutions to
problems?
STOP IT!
1. Brain Basics
2. Stresses on the brain
3. Powering up your PFC
Powering up your PFC
Create awareness
How much are you driven by dopamine or
fear?
Notice the environment you live in - what
reactions are around you?
What videos and news do you indulge in?
What emotions are you addicted to?
When confronted with a problem, notice
your reactions – what habits do you have?
Powering up your PFC
Reduce limbic activity
Reduce number of stressful situations
Stay away from drama queens
Address your emotional addictions
Stop reacting from fear
Avoid negative input, e.g., from news, family
drama, facebook, YouTube videos, …
Re-train your limbic system by changing
your thinking
Powering up your PFC
Increase PFC power
Practise ABC or other mindfulness activities
Create habits of calm responses
Learn to change your perspective
Practise gratitude
Learn to STAY with volatility, uncertainty,
complexity, and ambiguity
Consider many aspects of a problem
Learn to collaborate with others
Powering up your PFC
Increase PFC power with brain care
Sleep well
Eat healthy foods
Get rest
Exercise
Take breaks
Take breaks from technology
Presented by
Lori Shook
[email protected]
www.shooksvensen.com
Other brain capabilities
Alpha Brain Waves
Allow yourself to day-dream
Get input from others, flood your brain with
information, then sleep on it
Gamma bursts - ah-hah moments - happen
more often when you allow your brain to
be in this slowed down state
Other brain capabilities
Mirror Neurons
Help you to understand others
Have Empathy
Include diverse opinions