I was constantly second-guessing my decisions and worrying about the worst-case scenario. It slowed me down, drained my energy, and made it difficult to enjoy life.
I’ve worked as a neuroscientist for over 20 years, and I’ve learned that you don’t have to optimize every moment of your day to make your brain stronger.
Even small changes in your approach can lead to positive changes that can help you focus, feel calmer, and fight burnout.
Here’s how I keep my brain strong and healthy.
1. Don’t ignore your anxiety
High achievers often view anxiety as a flaw. I think of this as a smoke detector. Signals from the limbic system, the emotional center of the brain, point out important things.
Whether it’s an emergency or just burnt toast, you can’t let go of your alarm. In the past, ignoring your anxiety only made it harder to know when to act and when to stay calm.
Now, when I feel anxious, I stop and ask what it is telling me about why this moment is important. If you can name it, you’ll be able to deal with it instead of stewing or freezing it.
2. I don’t rely on self-criticism for motivation
When you’re under pressure, your brain’s prefrontal cortex is flooded with dopamine and norepinephrine.
These chemicals increase focus and motivation in the short term, but they also deplete neurotransmitters associated with pleasure and fulfillment, such as serotonin, oxytocin, and endorphins.
This is not a sustainable form of motivation. It will only make you burnt out and miserable.
When I feel down on myself, I make a simple shift. Instead of thinking about the outcomes you don’t want, focus on the outcomes you want. This will clear your head and give you more motivation to pursue the goals in front of you.
3. Not tracking the quality of your sleep
I don’t use my Apple Watch or Oura Ring to track REM sleep or heart rate. Continuing to sift through tons of data about things you don’t have direct control over adds to the stress.
When I wake up tired, I tell myself, “Today may be tough, but I’ll be okay.” And instead of compensating with extra caffeine or sleeping through the next day, stick to your routine.
Even more helpful is managing the habits that guide your brain to good sleep. Morning light, a consistent bedtime to support the release of melatonin, regular exercise, and a calming nighttime routine to lower cortisol.
4. Don’t multitask when you need to think deeply or make good decisions
When you go back and forth between different tasks or projects, you may feel more productive because you get a little boost of dopamine each time you focus on something new. However, increased productivity is an illusion.
In fact, task switching strains the prefrontal cortex, the part of the brain that helps us make decisions and solve problems. This tension can lead to mistakes and mental fatigue.
When you really need to buckle down and get things done, break the task into smaller blocks of time so you can fully focus on one thing at a time.
5. Don’t invalidate your emotions by always “looking on the bright side”
Positive thinking is a very powerful tool. But it can also make you feel sick.
Too many high achievers fall into this trap. By avoiding negative emotions and trying to force a positive outcome, you end up sabotaging yourself.
A more helpful approach is to acknowledge and label your feelings.
It may seem silly, but it takes the strain off your amygdala, allowing your brain to release tension and focus with intention rather than suppressing your emotions.
6. I don’t confuse my productivity with my worth.
For a long time, I focused only on my own ambitions to avoid feeling like a failure.
From a neuroscience perspective, this approach elevated my stress hormones. Dopamine is secreted temporarily and motivation increases, but in the long term it can lead to burnout.
Now, every time I start to spiral, I take a deep breath and remind myself that I’m doing my best.
By recognizing your worth beyond your accomplishments, you can rewire your brain to find greater joy and fulfillment.
Dr. Alex Korb is a neuroscientist, professor at the University of California, Los Angeles, and mindset coach. He is the author of “The Upward Spiral.”
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