In today's episode, I'm going to take you through 16 actionable tips to help you "unrot" our brains, including doing a daily brain training game, carrying a book or kindle, and setting a time limit on passive social media consumption. These tips are designed to be achievable and accessible, making it easier for us to make positive changes in our lives.

If you're feeling stuck or struggling with brain rot, this episode is a must-listen to help you take control of your mental health and cognitive abilities. So, tune in to learn how to unrot your brain and start living a more fulfilling life.

In today's episode,&nbsp;I'm going to take you through 16 actionable tips to help you "unrot" our brains, including doing a daily brain training game, carrying a book or kindle, and setting a time limit on passive social media consumption. These tips are designed to be achievable and accessible, making it easier for us to make positive changes in our lives.
If you're feeling stuck or struggling with brain rot, this episode is a must-listen to help you take control of your mental health and cognitive abilities. So, tune in to learn how to unrot your brain and start living a more fulfilling life.

Mindset hacks for a badass life, hosted by cognitive neuroscientist Alexis Fernandez.

On Mondays my episodes are a combo of neuroscience and psychology. I deep dive into everything from habit formation and how to live a carefree life, to friendships and heartbreak. And on Fridays we've got Head Noise - where I answer your questions!

Email info@dyfmpod.com to submit your questions.

Order your copy of my latest book How to Chase Change at https://bit.ly/44xwszR

Mindset hacks for a badass life, hosted by cognitive neuroscientist Alexis Fernandez.
On Mondays my episodes are a combo of neuroscience and psychology. I deep dive into everything from habit formation and how to live a carefree life, to friendships and heartbreak. And on Fridays we've got Head Noise - where I answer your questions!
Email info@dyfmpod.com to submit your questions.
Order your copy of my latest book How to Chase Change at <a href="https://bit.ly/44xwszR">https://bit.ly/44xwszR</a>

Mindset hacks for a badass life, hosted by cognitive neuroscientist Alexis Fernandez.

Do You F*cking Mind?

Things to do to 'unrot' your brain 

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/f8a3963a-e6ae-4128-8272-b48a003f60bc/transcript

Is fear keeping your life small? Learn the difference between good and bad fear, how to stop spiralling, and why irreversible decisions make you happier.

Key takeaways 
Good fear versus bad fear: short-term stress can improve performance. Fear, anxiety and excitement use similar brain circuitry and feel similar in the body. So you can reframe nerves as excitement, or burn off anxious energy with quick exercise. Fear becomes harmful when it’s chronic and stops you from acting.
Fears grow bigger because the brain rewrites memories each time you recall them. Each time you revisit a fear, you add emotion and context to the memory. Big life changes, like becoming a parent, can also make old fears feel bigger.
Name the fear to stop the spiral. Spiralling happens when anxious thoughts keep pulling in similar thoughts. Naming the feeling, ideally out loud, pinpointing its cause and offering yourself a more neutral counter-thought brings your prefrontal cortex back online.
Fear of being alone, disappointing your parents or being judged often keeps you stuck. Learning to enjoy your own company makes you less controlling in relationships. Your parents’ disappointment is often about the story they imagined for you, not about you. People will talk when you change, but they’ll move on quickly.
Irreversible decisions often make people happier. In the study I describe, people who couldn’t change their choice of photo print were more satisfied than those who could swap. Committing helps you go all in. Useful anchors include a non-refundable flight or a paid deposit.

Is fear keeping your life small? Learn the difference between good and bad fear, how to stop spiralling, and why irreversible decisions make you happier. Key takeaways&nbsp;
<ol dir="ltr">
<li>Good fear versus bad fear: short-term stress can improve performance. Fear, anxiety and excitement use similar brain circuitry and feel similar in the body. So you can reframe nerves as excitement, or burn off anxious energy with quick exercise. Fear becomes harmful when it&rsquo;s chronic and stops you from acting.</li>
<li>Fears grow bigger because the brain rewrites memories each time you recall them. Each time you revisit a fear, you add emotion and context to the memory. Big life changes, like becoming a parent, can also make old fears feel bigger.</li>
<li>Name the fear to stop the spiral. Spiralling happens when anxious thoughts keep pulling in similar thoughts. Naming the feeling, ideally out loud, pinpointing its cause and offering yourself a more neutral counter-thought brings your prefrontal cortex back online.</li>
<li>Fear of being alone, disappointing your parents or being judged often keeps you stuck. Learning to enjoy your own company makes you less controlling in relationships. Your parents&rsquo; disappointment is often about the story they imagined for you, not about you. People will talk when you change, but they&rsquo;ll move on quickly.</li>
<li>Irreversible decisions often make people happier. In the study I describe, people who couldn&rsquo;t change their choice of photo print were more satisfied than those who could swap. Committing helps you go all in. Useful anchors include a non-refundable flight or a paid deposit.</li>
</ol>

Fear of the Irreversible Decision: Why Committing Helps You

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/d7eb2bba-95bd-40db-a5c5-b4e7017bf23d/transcript

Bonjour and welcome to your head noise episode! 

Today I am covering 3 questions. From overcoming the doubt that arrises in your 20s and fear of not doing enough, to dealing with pain and anxiety from past experiences and how to not relive that same pain in the future, and lastly, a listeners husband who has cheated on her on grindr. 

 

If you would like to submit your questions, email info@dyfmpod.com or go to www.dyfmpod.com to submit you voice note! 

Bonjour and welcome to your head noise episode!&nbsp; Today I am covering 3 questions. From overcoming the doubt that arrises in your 20s and fear of not doing enough, to dealing with pain and anxiety from past experiences and how to not relive that same pain in the future, and lastly, a listeners husband who has cheated on her on grindr.&nbsp;
&nbsp;
If you would like to submit your questions, email <a href="mailto:info@dyfmpod.com">info@dyfmpod.com</a> or go to <a href="https://www.dyfmpod.com">www.dyfmpod.com</a> to submit you voice note!&nbsp;

Life Advice | I caught my husband on Grindr & How to overcome FOMO and doubt in your 20s 

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/710bfa5a-1aaf-432d-8e7d-b4e30014c99f/transcript

What if success is a brain pattern you can train? Learn how your prefrontal cortex, basal ganglia and dopamine turn goals into habits that actually stick.

Key takeaways
Success is a trainable brain pattern. The corticostriatal loop links the prefrontal cortex (planning and goal-setting) with the basal ganglia (habits and doing). The stronger that link, the easier it is to follow through on your goals.
Motivation from enjoying the process outlasts motivation from rewards. Dopamine reinforces behaviour that feels rewarding while you do it. That’s why goals with small, visible wins (like training for a half marathon) last longer than vague ones like “lose weight.”
Specific goals with an emotion attached stick better. Define success in each part of your life (relationships, career, health) and name the feeling behind it, such as security, freedom or calm. Emotion drives motion and helps your brain rewire itself.
Exercise and impulse control strengthen the brain networks behind goals. HIIT raises BDNF (brain-derived neurotrophic factor). Agility drills, learning new skills, resisting impulses and lowering stress all improve how well these brain regions work together.
Happy mind, happy grind: automate your habits to avoid burnout. Good sleep, calm relationships and steady routines let the basal ganglia take over repeated tasks. That frees up your prefrontal cortex for creative work and decisions.

Thank you for tuning in! See you next week. 
Alexis 

What if success is a brain pattern you can train? Learn how your prefrontal cortex, basal ganglia and dopamine turn goals into habits that actually stick. Key takeaways
<ol dir="ltr">
<li>Success is a trainable brain pattern. The corticostriatal loop links the prefrontal cortex (planning and goal-setting) with the basal ganglia (habits and doing). The stronger that link, the easier it is to follow through on your goals.</li>
<li>Motivation from enjoying the process outlasts motivation from rewards. Dopamine reinforces behaviour that feels rewarding while you do it. That&rsquo;s why goals with small, visible wins (like training for a half marathon) last longer than vague ones like &ldquo;lose weight.&rdquo;</li>
<li>Specific goals with an emotion attached stick better. Define success in each part of your life (relationships, career, health) and name the feeling behind it, such as security, freedom or calm. Emotion drives motion and helps your brain rewire itself.</li>
<li>Exercise and impulse control strengthen the brain networks behind goals. HIIT raises BDNF (brain-derived neurotrophic factor). Agility drills, learning new skills, resisting impulses and lowering stress all improve how well these brain regions work together.</li>
<li>Happy mind, happy grind: automate your habits to avoid burnout. Good sleep, calm relationships and steady routines let the basal ganglia take over repeated tasks. That frees up your prefrontal cortex for creative work and decisions. Thank you for tuning in! See you next week.&nbsp; Alexis&nbsp;</li>
</ol>

The Neuroscience of Success: How to Wire Your Brain to Win

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/acf5de0f-a650-47a0-b2af-b4dc00132d18/transcript

Things to do to 'unrot' your brain

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Do You F*cking Mind?

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