Activate Your Brain

Your brain is the most powerful tool you own, and learning how to leverage it can transform your life.

1. Small differences in the brain make big impacts

The human brain has vast similarities with that of chimpanzees, yet tiny distinctions make all the difference. Divided into three parts—reptilian, mammalian, and the prefrontal cortex—the latter is unique to humans and governs complex tasks such as reasoning and emotional regulation.

For instance, while the mammalian brain reacts impulsively to emotional triggers, the prefrontal cortex steps in to evaluate long-term consequences. Picture this: the mammalian brain feels ecstatic at the thought of binge-watching TV all night, but the prefrontal cortex reminds you of the exhausting repercussions for tomorrow.

This interplay between emotional impulses and reasoned decision-making is a hallmark of human capability, allowing us to pursue thoughtful goals over knee-jerk desires.

Examples

• The urge to angrily retort during an argument is suppressed by considering the fallout.
• Pausing before making a major life decision, like quitting a job, demonstrates the prefrontal cortex at work.
• Problem-solving and innovation stem from balancing emotional creativity and logic.

2. Chemicals shape your emotions and actions

The brain produces a mix of chemicals to regulate mood, memory, and stress levels. Adrenaline and cortisol spur focus during danger, but chronic exposure can harm health. On the other hand, dopamine, oxytocin, and norepinephrine encourage joy, bonding, and curiosity.

Just as we can’t control the weather, we might think we can’t control these brain chemicals—but we can influence them. When faced with challenges, shifting to a positive mindset can tip the balance toward reward chemicals, fostering motivation rather than stress.

For example, picture two colleagues: one dreads Monday meetings, while another views them as an opportunity to shine. The optimist has higher dopamine levels and will likely be more successful.

Examples

• Dieting with a focus on gaining a healthier body releases approach hormones over deprivation-induced stress hormones.
• Choosing to view traffic jams as a chance to reflect or plan reduces cortisol.
• Practicing gratitude enhances feelings of trust through the release of oxytocin.

3. Feeling in control leads to confidence

Life often throws curveballs, but how we interpret these situations impacts our confidence. People with an “internal focus” believe they influence their fate, while those with an “external focus” attribute outcomes to external forces.

Shifting to an internal focus starts by actively seeking ways to address challenges. Instead of seeing obstacles as roadblocks, consider how you can prepare or adapt. For instance, before a presentation, you can rehearse worst-case scenarios and devise solutions to build confidence.

Maintaining control doesn’t ensure perfection, but it reduces stress and enhances happiness. When you feel prepared, your brain releases rewarding chemicals that empower you to face the situation head-on.

Examples

• Preparing for a tough exam by tackling practice questions boosts confidence and reduces panic.
• A chef rehearsing menus avoids last-minute emergencies during service.
• An entrepreneur brainstorming backup strategies for funding feels more in control when facing investor pitches.

4. Willpower and focus drive success

Willpower is a finite yet trainable resource that correlates strongly with success in life. A study by Walter Mischel found that children who resisted eating marshmallows fared better in adulthood, linking self-control to long-term achievement.

Focus also plays a critical role. Multitasking might feel productive, but the brain can only handle one task at a time. Shifting between multiple tasks leads to errors and wasted energy, as proven in experiments where interruptions tripled error rates.

To achieve success, clearly define smaller, immediate goals. Completing them triggers dopamine rewards, motivating further progress.

Examples

• A writer setting daily word targets finishes a novel faster than aiming for a lofty two-year goal.
• Fitness enthusiasts tracking weekly weight-loss milestones find it easier to persevere.
• Students studying in distraction-free zones perform better than those toggling between notifications.

5. Connection builds trust and bonds

Social bonding is hardwired into humans, but trust isn’t automatic. When meeting someone new, the brain initially sees them as a potential threat, triggering nervousness. Over time, oxytocin facilitates trust and emotional connection.

This trust grows through gestures like expressing gratitude, celebrating wins together, or simply smiling. Positive interactions build stronger relationships, as demonstrated in a study showing basketball teams high-fiving more often had better group performance.

Cultivating bonds isn’t just about trust—it boosts happiness. Social networks tend to hover around 150 stable relationships, underscoring that trust and connection require quality over quantity.

Examples

• Thanking a colleague for their help fosters goodwill and trust.
• Regular team-building activities improve workplace morale and collaboration.
• Engaging in shared hobbies or experiences with friends deepens emotional bonds.

6. Teamwork multiplies productivity

Collaborating with others doesn’t just divide tasks—it amplifies joy and results. Whether working independently in the same space (coactive work) or collaboratively toward a goal (interactive work), humans thrive when they team up.

Engaging with colleagues’ ideas fosters trust. Asking for input makes you more likable, while feedback improves outcomes for everyone involved. Conversations and constructive criticism can lead to breakthroughs via diverse perspectives.

Achieving goals together also builds a sense of accomplishment that you simply can’t replicate alone.

Examples

• Brainstorming with coworkers results in innovative solutions that a solo effort might miss.
• Group projects in college teach communication, teamwork, and problem-solving skills.
• Nonprofits involving local communities in planning lead to stronger, long-term impact.

7. Physical and mental exercise energize the brain

Exercise does wonders for brain health, releasing chemicals like brain-derived neurotrophic factor. This growth factor rewires brain cells, sharpens memory, and repairs damage. Even light physical activity like a daily walk boosts mood and lowers anxiety.

Mental workouts like crosswords or learning new skills keep the brain engaged and fend off cognitive decline. Meanwhile, a balanced diet with natural foods like berries or nuts fuels the brain with necessary nutrients.

Hydration is equally essential, as the brain is 75% water. Being even slightly dehydrated reduces focus and decision-making capacity.

Examples

• Jogging regularly has been shown to improve memory and reduce stress.
• Learning a new language sharpens focus and improves neural activity.
• Drinking enough water keeps working professionals sharp throughout the day.

8. Rest and sleep refresh the brain

Sleep is when the brain consolidates memories and processes stress hormones. Insufficient sleep damages memory and learning capacity, making consistent rest important. During awake rest—without work or distractions—the brain also reduces mental strain.

Engaging in relaxing activities, like meditative walks or naps, lets the subconscious tackle problems creatively. Ever had a brilliant idea in the shower? That’s your subconscious at work.

Scheduling breaks to “idle” isn’t laziness—it’s preserving your brain for what matters most.

Examples

• Students solving tough math problems often find answers by returning later with fresh eyes.
• Taking a 20-minute walk in nature can refresh focus for writers facing a creative block.
• Weekend naps often lower stress levels after long work weeks.

9. Positivity attracts success

Maintaining a positive attitude rewires the brain’s outlook toward challenges. Choosing an optimistic perspective creates more rewarding brain chemicals, fostering resilience in difficult situations.

For example, rephrasing failures as opportunities to learn reduces stress. When someone embraces the struggle of mastering a skill, they view setbacks as temporary challenges rather than insurmountable failures.

This shift doesn’t just transform emotions—it attracts success by unlocking creative problem-solving and perseverance.

Examples

• Entrepreneurs treating product failures as stepping stones to future improvements succeed more long-term.
• Reframing a strict fitness regimen as self-love motivates adherence.
• Students who attribute low grades to study methods rather than low ability are more willing to adapt for better results.

Takeaways

1. Make small, incremental changes like eating healthier or exercising a bit every day. Your mind and body will thank you.
2. Manage distractions with boundaries. For example, check emails at designated times and keep pop-up notifications off.
3. Bond with others more intentionally. High-five, share success stories positively, and engage in group problem-solving—it boosts trust and morale.