Brain Science: Neuroscience, Behavior

Changelog Media

For the curious! We're exploring the inner-workings of the human brain to understand behavior change, habit formation, mental health, and being human. It’s Brain Science applied — not just "how does the brain work," but how do we apply what we know about the brain to transform our lives?

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20 episodes
Updated Mar 24, 2023

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Episodes20

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Mar 24, 2023 · 44 min
Develop a high-performance mindset
In this episode Adam and Mireille discuss what it takes to develop a high performance mindset. Your mindset is the mental framework that influences your actions, your decisions, and your overall approach to life. Discover how to nurture a growth-oriented and positive mindset, fostering resilience, adaptability, and a commitment to self-improvement. This episode is a must-listen for anyone looking to optimize their mental framework and cultivate a growth-oriented mindset to achieve success in their personal and professional lives. Join the discussion Changelog++ members save 6 minutes on this episode because they made the ads disappear. Join today! Sponsors: Magic Mind – The world’s first productivity shot and the perfect companion to coffee. Magic Mind was designed for long-term boost in energy, cognition, and stress management — it’s not just a fleeting charge up. You’ll start to feel the full effects after taking it consistently for 5 days, with continued improvement through day 10. Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: Something missing or broken? PRs welcome!
Dec 20, 2022 · 47 min
Your brain on burnout
We’re back! This is from our “lost episodes” — This is your brain…and this is your brain on burnout, any questions? OK, but seriously, burnout effects everyone, even if they/you don’t admit it. Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress. It can affect ANYONE, but it is especially common among high-performers who push themselves to the limit. In this episode, we dive into the latest research on burnout and its effects on the brain, as well as offer practical advice for preventing and managing burnout. If you’re heading into 2023 feeling overwhelmed and drained, this episode is for you. Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: Burnout and the Brain Alexandra Michel, MPH on Twitter Are you headed towards burnout? Simple Burnout Triage Brain Science #30: I’m just so stressed Recovering from burnout Something missing or broken? PRs welcome!
Oct 28, 2020 · 1 hr 4 min
The practice of being present
We’re joined by Elisha Goldstein, PhD - one of the world’s preeminent mindfulness teachers, a clinical psychologist, founder of the Mindful Living Collective and, creator of the six-month breakthrough program - A Course in Mindful Living. If you’ve ever used the Calm app, you might be familiar with his voice as he walks you through mindfulness practices to help calm negative emotions and anxious thoughts. He has extensive expertise in mindfulness based stress reduction (MBSR) and today he’s sharing his wealth of knowledge using mindfulness to naturally reduce anxiety and be more present and aware in our lives. Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Elisha Goldstein, PhD – Website, LinkedIn, X Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: elishagoldstein.com The Center for Mindful Living The Mindful Living Collective 21 days to relieve anxiety naturally What’s the difference between mindfulness and meditation? Calm - Find your calm. Sleep more. Stress less. Live better. What Is the Negativity Bias? The negative bias is our tendency not only to register negative stimuli more readily but also to dwell on these events. Also known as positive-negative asymmetry, this negativity bias means that we feel the sting of a rebuke more powerfully than we feel the joy of praise. This psychological phenomenon explains why bad first impressions can be so difficult to overcome and why past traumas can have such long lingering effects. In almost any interaction, we are more likely to notice negative things and later remember them more vividly. Something missing or broken? PRs welcome!
Oct 1, 2020 · 52 min
It's OK to self-care
Most of us have heard how important “self-care” is and how important it can be for healthy living. But what exactly IS self-care? In this episode, not only do we define what self-care is, but we talk through the physical, emotional, and spiritual aspects of what’s involved in self-care and why this can so often be misunderstood and challenging. While we might be familiar with this term, many may not consider how they can be deliberate around managing themselves by both reflecting on and engaging in activities that help support their brains and bodies. It isn’t enough to simply know that self-care is important, rather discovering practical actions you can take to improve both how you feel and how you engage with the world. Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: Brain Science #27: What does it mean to be Indistractible? What is self care? 12 Ways to Take Better Care of Yourself Something missing or broken? PRs welcome!
Sep 25, 2020 · 1 hr 1 min
I'm just so stressed
Stress is something that we will inevitably encounter throughout our lives. It isn’t all bad or maladaptive, but how we manage it can make a significant difference in our lives. The degree of stress we feel impacts how we show up in the world including both how we relate and how we do the work before us each day. In this episode, Mireille and Adam discuss the impact of stress on our systems including the role of different stress hormones on our immune system, cardiovascular system and our metabolism. Like many other conversations on previous episodes, we provide research relative to the value of relationships as having close connections helps us all combat the stress that loneliness can cause as well. When we utilize resources to support us as well as set limits on what we expose ourselves to and focus our attention to, we have the opportunity to better navigate the stresses of our lives. Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: Stressed or stressed out: What is the difference? ‘Allostatic Load’ Is the Psychological Reason for Our Pandemic Brain Fog Loneliness and Social Isolation as Risk Factors for Mortality: A Meta-Analytic Review The Happiness Lab #10: Good Screens and Bad Screens Covid-19 Tips for remote work Something missing or broken? PRs welcome!
Sep 17, 2020 · 49 min
Clarity and expectation
When you lack clarity or have uncertainty for a direction or goal, it’s going to be difficult to succeed in your actions. Today Mireille and Adam discuss the topic of clear communication and expectation, two of the most important ingredients of success. How do we create better clarity? Like so many things — clarity begins with awareness, and awareness of yourself. You have to know what you want and what you value in life. We must assume 100% responsibility for creating our own clarity in our lives. After all, “if you don’t have clarity, you are operating from assumption.” Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: Why developing clarity is the #1 habit of highly effective leaders 11 Ways to Gain Clarity Books by Brendon Burchard Always Challenge Your Never - because there is joy and freedom in knowing your true potential 10 Strategies for Absolute Clarity Something missing or broken? PRs welcome!
Sep 9, 2020 · 1 hr 2 min
Dealing with conflict
Conflict is a part of everyday life. If you are connected to other humans, conflict will eventually occur. But what exactly is conflict? Where does it begin? How can it be resolved? In this episode, Mireille and Adam dive deep into those details to examine the framework of conflict end-to-end, to hopefully equip us with the tactics and skills we need to better navigate and resolve the conflict we encounter in our lives. Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: Intrapersonal Conflict Vs Interpersonal Conflict Understanding Conflict - Meaning and Phases of Conflict The Neurobiology of ‘We’, How Relationships, the Mind, and the Brain Interact to Shape Who We Are - by Daniel J. Siegel 14 Conflict Resolution Skills to Use with Your Team and Your Customers What is Conflict Resolution, and How Does It Work? What’s Your Conflict Management Style? Conflict Resolution: Definition, Process, Skills, Examples Something missing or broken? PRs welcome!
Aug 17, 2020 · 48 min
What does it mean to be Indistractible?
Distractions will always exist – managing them is our responsibility. We often talk about the need for new information in order to change the old patterns of our brain. One of the best ways we can do this is through reading good books. In this episode, Mireille and Adam discuss the highlights of Nir Eyal’s book, Indistractible – how to control your attention and choose your life. In his book, Nir highlights this clear connection between people’s distraction and its relationship to psychological discomfort, otherwise known as pain. He says, “all behaviors, whether they tend toward traction or distraction are prompted by triggers, internal or external. When we learn how to recognize these “triggers,” there is opportunity for change. And changing in the direction that you desire, as based on what you value, is key to having the life you want to live. Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: Nir Eyal’s website Indistractable: How to Control Your Attention and Choose Your Life How to Control Your Attention and Choose Your Life — Nir Eyal @ RSA Events Check out The Boring Conference Something missing or broken? PRs welcome!
Aug 6, 2020 · 46 min
It all begins with empathy
Have you heard the phrase, “Put yourself in their shoes?” In this episode, the conversation focuses on the “HOW” and why it all begins with empathy. Empathy is the key that enables access to another person’s perspective and emotional state. It is also a fundamental aspect of building and sustaining relationships with others. The fascinating thing is that there are 3 types of empathy: cognitive, social, and empathic concern. Plus there’s a counterpart component called compassion that moves us to take action. Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: Brené Brown on Empathy vs. Sympathy Three Kinds of Empathy: Cognitive, Emotional, Compassionate by Daniel Goleman A Look in the Mirror Neuron: Empathy and Addiction Brain Science #6: Respect, empathy, and compassion ~ living and being beside others How to build a generative engineering culture Something missing or broken? PRs welcome!
Jul 17, 2020 · 1 hr 31 min
The science behind caffeine
Today’s episode features our very first guest. We’re joined by Danielle Rath, a notable expert and product developer in the caffeine and energy drink industry. Danielle is the founder of GreenEyedGuide Research and Consulting where she shares science-based information about energy drinks and caffeine, and helps people and companies where fatigue and caffeine use are prevalent. In this lengthly episode, we talk through all aspects of the science behind caffeine — its chemical structure and half-life, where and how it’s being used, the good, bad, and the ugly, as well as practical advice for everyday consumption. If you consume caffeine of any sort, this is a must listen episode. Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Danielle Rath – Website, LinkedIn, X Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: Mireille is giving a talk at Heartifacts in August — check out this blog post for details on her talk and ways you can win a free pass to the conference! GreenEyedGuide Research and Consulting Follow Danielle on Instagram where she answers questions about caffeine & managing fatigue in the workplace Fatigue Management Workshops from Danielle and GreenEyedGuide on the secret to managing fatigue in the workplace How to drink caffeine strategically with the 5 Levels of Fatigue How good (or bad) is your favorite energy drink? Book: Are You a Monster or a Rock Star? - Danielle’s ultimate guide to energy drinks Book: How to Get Sh*t Done When You Feel Like Sh*t - Danielle’s book on the secrets of caffeine, motivation, and productivity for the sleep-deprived and overwhelmed Best energy drinks for the night shift Something missing or broken? PRs welcome!
Jul 3, 2020 · 48 min
Cognitive distortions
How reflective are you with the thoughts you think? In this episode, Mireille and Adam talk through a few more cognitive distortions. These “distortions” are general tendencies or patterns of thinking that are false or inaccurate, which also have the potential to cause psychological damage. Generally speaking, people develop cognitive distortions as a way of coping with adverse life events. The more prolonged and severe those adverse events are, the more likely it is that one or more cognitive distortions will form. By recognizing these patterns in our thoughts and possibly how, when, or why we’re prone to use them, like many things, we create the opportunity to change them. Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: Mireille is giving a talk at Heartifacts in August — check out this blog post for details on her talk and ways you can win a free pass to the conference! 50 Common Cognitive Distortions What is the underlying cause of cognitive distortions? Facts or Opinions? What Are Cognitive Distortions and How Can You Change These Thinking Patterns? Cognitive Distortions: When Your Brain Lies to You Brain Science #7: What are you thinking? Something missing or broken? PRs welcome!
Jun 17, 2020 · 49 min
Your brain can change
You are not what you’ve been dealt. You might have heard in your life that you’ve inherited bad genes or even good genes, and from that you conclude that you’re doomed or blessed. In some cases there’s a margin of truth to that. However, the role of genes, Epigentics, and Neuroplasticity tell a different story. It’s a story of hope and opportunity for change. Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: Dr Sarah McKay - an Oxford University-educated neuroscientist What are DNA and Genes? What are Proteins? Basics of neural transmission What is Epigenetics? BDNF gene - brain-derived neurotrophic factor What is neuroplasticity and how does it work? Something missing or broken? PRs welcome!
Jun 13, 2020 · 48 min
The Neuroscience of touch
How much do you focus on your sense of touch? Have you ever considered how or why this sense is so critical to our lives and how we manage ourselves? In this episode, Mireille and Adam discuss the neurophysiological underpinnings of our sense of touch and how our brains process these sensory experiences. According to David Linden, Ph.D., Professor of Neuroscience at Johns Hopkins University School of Medicine, “The sense of touch is intrinsically emotional.” Not only is touch relevant to our emotional experience, but it is a foundational aspect of the development of our nervous system and it impacts how we manage stress and respond to pain. It isn’t surprising then to consider that touch is also extremely relevant to our relationships as we are apt to feel more connected to those with whom we engage in touch. Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: The Power of Touch Harlow’s Classic Studies Revealed the Importance of Maternal Contact Touch: The Science of Hand, Heart, and Mind (book) The Neuroscience of Touch and Pain Something missing or broken? PRs welcome!
May 28, 2020 · 58 min
The power of story
Researchers have examined the power of story and discovered the way in which stories provide a framework that has the capacity to transcend language for universal understanding. According to Joe Lazauskas, “Stories illuminate the city of our mind…stories make us remember and they make us care.” In this episode we dive deep into the power of story to explore the ways in which stories play a role in our emotions and in our relationships with others. Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: Stories are designed to take you on a journey; a journey you’re more likely to remember and relate with as you are apt to examine ways in which you can see yourself in the story. While our biases can interfere with our understanding of others, stories have the power to circumvent the challenges these pose and allows the opportunity for changes in our attitudes and henceforth our responses. When we’re able to see ourselves in others’ stories, we make others more relatable, and therefore easier to live with and work alongside. Listen to Adam’s backstory Me Before You (2016) (this is the movie Adam couldn’t remember) The Neuroscience of Storytelling (CCO Podcast) How Stories Change the Brain Something universal occurs in the brain when it processes stories, regardless of language How Narratives Can Improve Intergroup Attitudes The mind’s mirror - A new type of neuron–called a mirror neuron–could help explain how we learn through mimicry and why we empathize with others. What’s So Special about Mirror Neurons? Something missing or broken? PRs welcome!
May 20, 2020 · 50 min
Navigating perfectionism
High expectations for performance in both life and work are common, but what do you do when you get stuck and you’re not able to achieve the results you desire? In this episode, Mireille and Adam talk through the different aspects of perfectionism and ways in which is can be adaptive and helpful and other ways in which it poses additional challenges. What happens when we avoid the possibility of failure as opposed to simply having high standards for our performance? How can we begin to focus on healthy striving as opposed to reaching for perfection? Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: What is perfectionism? 4 destructive traits of perfectionism, from Dr. Brené Brown Frost Multidimensional Perfectionism Scale (FMPS) Perfectionism, Health, and Well-Being (book) Something missing or broken? PRs welcome!
May 14, 2020 · 42 min
Step away to get unstuck
In this episode, Mireille and Adam talk through the challenge of problem solving. It’s all to common to utilize the “try harder” approach when things aren’t working out the way you’d like. While that kind of effort is valuable, this approach is often wrought with further frustration, wasted time and less than desirable results. This episode offers you an alternative perspective and ways that you can practice getting unstuck and utilize more of the resources of your unconscious mind. Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: A neuroscience approach to innovative thinking and problem solving - this covers the research and study from Corinne Canter and Dr Trisha Stratford Freud and the Unconscious Mind Brainwave Basics The Pomodoro Technique created by Francesco Cirillo Something missing or broken? PRs welcome!
May 8, 2020 · 50 min
Building resiliency
In this episode, Mireille and Adam discuss the importance of building resiliency and how we can build skills to navigate unexpected and unwanted adversities. Fundamentally, we are designed to adapt out of a place of survival. Given that, we have to learn how to manage our fear while building awareness of the perceptions we have so that we can learn how to be both flexible and calm. Not surprising, we also talk about the way in which our relationships with others help us buffer the challenges better so that we are able to remain calmer and henceforth, see the opportunities within the obstacles. Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: Building your resilience on American Psychological Association 10 Traits of Emotionally Resilient People 25 Ways to Boost Resilience How resilient are you? (Resiliency quiz) CORRECTION!! The phrase in Batman Begins is “Why do we fall? So we can learn to pick ourselves up.” You can watch it here and again here. Something missing or broken? PRs welcome!
Apr 22, 2020 · 42 min
Start with gratitude
It’s been said that happy people are thankful, but maybe it’s the other way around. Thankful people are happy. In this episode we discuss the value of and the way that practicing gratitude can improve your overall outlook and mental health. Mireille and Adam talk through some of the underlying neuropsychological aspects of this habit including the key brain structures and neurotransmitters that are affected by practicing this routinely. This is one show that will pay–over and over again–that is, if you’re willing to put the knowledge into practice. Just how “happy” do you want to feel? Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life Positive thinking opens your eyes to more opportunities Gratitude and your brain The Neural Basis of Human Social Values: Evidence from Functional MRI The Science of Gratitude The Cultivation of Pure Altruism via Gratitude: A Functional MRI Study of Change with Gratitude Practice The Grateful Brain - The neuroscience of giving thanks Try gratitude journaling Something missing or broken? PRs welcome!
Apr 17, 2020 · 39 min
Developing a mental framework
The quality of your thinking depends on your mental framework. To become a better thinker you need to have an understanding of this mental framework and how you view the world. But, what exactly is a mental framework? How have we all been programmed throughout our lives? In what ways have you been programed that you like, don’t like, or want to change? Join us as we explore and examine the key components of developing a mental framework. Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: Classical conditioning That Discomfort You’re Feeling Is Grief The Danger of Absolute Thinking Is Absolutely Clear Something missing or broken? PRs welcome!
Apr 8, 2020 · 46 min
Working from home
Given all of the recent changes and adjustments many individuals have made to working remotely, Mireille and Adam discuss some of the relevant aspects of working from home. How do you develop habits that work for you to be the most productive? Which factors make a difference to be successful in navigating challenges that emerge and how can you develop ways of staying socially connected while being physically distant? Join the discussion Changelog++ members support our work, get closer to the metal, and make the ads disappear. Join today! Featuring: Mireille Reece, PsyD – LinkedIn Adam Stacoviak – Website, GitHub, LinkedIn, Mastodon, X Show Notes: search?q=Remote Does Money Really Affect Motivation? A Review of the Research What Most Remote Companies Don’t Tell You About Remote Work - Isolation, anxiety, and depression in the remote workplace and what we’re doing about it Forget Work-Life Balance. Work-Life Blending Is the Key to Happiness - Work-life balance isn’t real, but you can have a thriving career and time for yourself Drive by Daniel Pink Physical Distancing The Doctor Who Helped Defeat Smallpox Explains What’s Coming Something missing or broken? PRs welcome!