I’ve been a neuroscientist for 20 years. I keep my brain strong and healthy by avoiding 6 things
I used to constantly second-guess my decisions and worry about worst-case scenarios. It slowed down my work, drained my energy, and made it harder to enjoy life.
I’ve been a neuroscientist for over 20 years and I’ve learned that you don’t need to optimize every minute of your day to make your brain stronger.
Even the smallest shifts in your approach can lead to positive changes that help you focus, feel calmer and fight burnout.
Here’s how I keep my brain strong and healthy.
1. I don’t ignore my anxiety
High achievers often see anxiety as a flaw. I see it as a smoke detector: signals from the limbic system, your brain’s emotional center, pointing to what matters.
Whether it’s an emergency or just some burnt toast, I wouldn’t want to get rid of the alarm. In the past, ignoring my anxiety only made it harder to tell when to act and when to stay calm.
Now when I feel anxious, I pause and ask what it’s telling me about why this moment matters. Once I can name it, I can address it, rather than stewing or freezing.
2. I don’t rely on self-criticism to motivate me
When you’re under pressure, the prefrontal cortex — your brain’s CEO — floods with dopamine and norepinephrine.
These chemicals sharpen focus and drive in the short-term, but they also deplete the neurotransmitters tied to joy and fulfillment, like serotonin, oxytocin and endorphins.
This isn’t a sustainable form of motivation. It will only burn you out and make you miserable.
When I start to get down on myself, I do a simple shift. Rather than ruminating on the outcomes I don’t want, I focus on the outcomes I do want. This helps clear my mind, and makes me more excited to pursue the goal in front of me.
3. I don’t track my sleep quality
I don’t track my REM sleep or heart rate with an Apple Watch or an Oura Ring. Wading through too much data about things I can’t directly control just makes me more stressed.
If I wake up tired, I remind myself that today might be tough, but it’s going to be ok. Then I stick to my routine instead of trying to make up for it with additional caffeine or sleeping in the next day.
What helps more is managing the habits that set my brain up for good sleep: morning sunlight, a consistent bedtime to support melatonin release, regular exercise, and a calming nighttime routine to lower cortisol.
4. I don’t multitask when I need to think deeply or have good judgement
Jumping back and forth between different tasks and projects can sometimes make you feel more productive, because you get a little boost of dopamine every time you focus on something new. But that productivity boost is an illusion.
Task-switching actually taxes the prefrontal cortex, the part of your brain that helps you make decisions and solve problems. This strain can lead to mistakes and mental exhaustion.
When I really need to buckle down and get stuff done, I break the task into small time blocks so I can focus fully on one thing at a time.
5. I don’t invalidate my emotions by always ‘looking on the bright side’
Positive thinking is a very powerful tool. But it can sometimes make you feel worse.
So many high achievers fall into this trap. They try to force their way to a good outcome by avoiding any negative feelings, and end up getting in their own way.
A more helpful approach is to acknowledge and label your emotions.
It might feel silly, but it eases the load on your amygdala, letting your brain release tension and refocus with intention instead of suppressing your feelings.
6. I don’t confuse my productivity with my self-worth
For a long time, I focused solely on my ambition to avoid feeling like a failure.
From a neuroscience perspective, this approach elevated my stress hormones. I’d get a quick boost of dopamine and motivation, but in the long-term, it led to me feeling burned out.
Now, whenever I start to spiral, I take a deep breath and remind myself that I’m doing my best.
By recognizing my worth beyond my output, I can rewire my brain and unlock a greater sense of joy and fulfillment.
Alex Korb, PhD, is a neuroscientist, UCLA professor, and mindset coach. He is the author of ”The Upward Spiral.”
Want to lead with confidence and bring out the best in your team? Take CNBC’s new online course, How To Be A Standout Leader. Expert instructors share practical strategies to help you build trust, communicate clearly and motivate other people to do their best work. Sign up now and use coupon code EARLYBIRD for an introductory discount of 25% off the regular course price of $127 (plus tax). Offer valid March 16 through March 30, 2026. Terms apply.
更多我的博客文章>>>
