It seems quite ridiculous how we measure ourselves against others. Our status can be based on our desk next to a window, a parking bay and more recently just how many back to back meetings we have in a day and how many emails lie unopened in our over-stuffed inbox.
It’s not unusual to great someone with a “hello, how are you?” only to be met with “Fine, I’m really busy”. It has almost become unacceptable to have time in the day to think, bouncing from meeting to meeting. And yes I have heard stories of clients who fill their diary so full that not only do they not eat but don’t get chance for a loo break!!
So we have a problem that is based in a cultural belief that our importance and relevance is determined by this frenetic pace. The only problem with this is our brain really doesn’t respond well to this battering of data and stimulation. Leaders are generally not employed for their good looks – they are employed for their brains, their ability to think, decide, plan, innovate, empathise and engage – all these actions are effortful and an overloaded or stressed brain would struggle to do any of these tasks effectively. We become cognitively overloaded and our executive functioning, performed by our prefrontal cortex is impaired. Not only do we not think clearly, we lose our ability for perspective, working memory, will power or self-control and long term planning.
So, that begs the question just how well do you treat your brain? Our workshops and coaching programs use neuroscience to develop strategies for leaders to optimise their greatest asset, their mind.
Tips to help you think better
Slowing down is counter-intuitive, it feels like our external world is demanding us to go faster. Small changes that some of my clients are making are;
- 45 minute meetings – with 15 mins before the next meeting, time to gather your thoughts, let go of the last meeting and maybe grab a water.
- Walk mindfully between meetings – what this means is when you are heading off to your next meeting instead of letting your mind churn through all the things you haven’t done or need to do, you simply focus on walking. You pay attention to the pressure of your feet on the floor, or the sounds of the office. This triggers your direct network and gives your brain a break from all that rumination.
- Prioritise – don’t mistake being busy with being productive. Are you merely reacting to what is in front of you or are you carefully considering the priorities to achieve your goal? Take 15 mins out each day to take a big picture view of your day and what really needs to be accomplished.
It seems so obviously but so few people are actually taking breaks away from their desk and work. Lunch has become either a dimming memory or a quick bite whilst continuing to digest the budget. Taking breaks and walking away gives your brain a break, a chance to refresh. If you are struggling with something, heading out for a walk outside and just sitting in the fresh air will relax your brain enough so you are more likely to create that a-ha moment!
Eat and drink
Feeding your brain regularly will benefit your PFC functioning, the most sensitive part of the brain. The brain uses 20% of your body’s total energy and is therefore energy intensive and therefore needs regular glucose to function well. The problem is that feeding your brain too much or too little glucose will mean impaired performance. The glucose travels to your brain via your blood therefore blood sugar levels are critical.
If you eat irregularly i.e. starve your brain of glucose, and then eat a high sugar snack, the brain is overloaded with glucose and the additional glucose is discarded. So what you need is little and often.
The frequency of eating is important as is what you eat. Some foods are more satisfying than others and take longer to digest and therefore maintain more consistent levels of glucose. Your glucose is naturally low in the morning which is why breakfast is so important…. A good breakfast is essential to creating healthy glucose levels.
Label your thoughts and feelings.
When you are feeling overwhelmed and stressed if you label your thought and feelings you can trigger your brains natural braking system the Right Ventral Lateral PFC and reduce the stress response. In his paper Putting Feelings into Words Mathew Lieberman writes about his experiments in emotional regulation with the focus on just the act of labelling. He found that by labelling emotions verbally or non-verbally (journal writing) that it dramatically reduced the levels of stress in individuals. Lieberman found that after numerous studies it was clear that the RVLPFC activity disrupted the amygdala activation, therefore lowering a threat response.
Based on his work therefore it is important to regulate your emotional state by:
- Saying how you feel – to others or to yourself. If someone upsets you it is ok to say :I am feeling very disappointed ….. “etc Practice I feel phrases.
- Writing how you feel, using a journal to capture your thoughts and feelings is also a good tool to reduce amygdale activation.
Jeffrey Schwartz in The Mind and the Brain writes about a four step emotional regulation process for his patients – people with OCD. These people have thoughts that are overwhelming and yet through this process he has helped many patients to recover. This may be useful for people who have many negative internal thoughts. The process is:
- Step 1: Relabel – name the feeling and label it as a thought
- Step 2: Reattribute – name the fact that it is not you it is just a negative thought that you have learned over the years.
- Step 3: Refocus – redirect your thoughts – create a pause, breath or use direct experience network, or do something else (distract), go for a walk
- Step 4: Revalue – label those thoughts as just that, just neural pathways firing together, it is not permanent.
These are just a few great ideas that can destress your mind and improve your ability to think, plan and engage with others.
In our workshops and coaching sessions we use the latest research from neuroscience and psychology to help leaders understand how to optimise their thinking and move from reactive to responsive and proactive leaders.