As we step into a new quarter and a fresh month, this is your opportunity to reset and realign with your highest potential. Every new beginning offers us the chance to grow, and this October is no different. This month, let's focus on improving our states of consciousness through the teachings of Dr. David Hawkins. By working on our spiritual, physical, psychological, and biological processes, we can elevate ourselves, move away from suffering, and bring more love, joy, and growth into our lives. This week, we will dive into key areas that will help us align with our "top 1%," embracing the mindset shifts and habits that support continuous improvement. Whether it’s through small, deliberate actions like staying in your stretch zone, or focusing on your strengths, each step you take this month will build a stronger foundation for both your personal and professional life. Dr. Hawkins speaks of how spiritual growth and enlightenment can only come when we actively work on all aspects of our being—our body, mind, emotions, and spirit. As we prioritize self-care, time management, and conscious choices, you will start to experience how these changes ripple out, affecting not just you but those around you. Let’s make this month a reflection of our deepest desires for growth. Through meditation, journaling, and mindful action, you’ll have the tools to approach challenges with a clear mind and an open heart, setting the tone for a truly transformative quarter. This is your invitation to take small steps that lead to significant results. Now is the time to create new habits, focus on your strengths, and work in your stretch zone. Together, we can integrate these teachings into daily practice and raise our collective consciousness. Let’s support each other as we consciously make choices that improve our well-being and foster more peace, compassion, and fulfillment in our lives. 🌱✨ Enjoy the plan below to integrate this process. Seven-Day Plan: October Week 1 🗓️ Day 1: Start Living Your Top 1%

I wanted to share some valuable insights from the Neuropsych Short "Your Brain at Work," with a focus on how you can improve, expand, and heal your mind by working on your brain reserve and making your tasks less difficult. The key is to conserve your mental energy and create conditions for success rather than forcing yourself to work harder when your brain is already exhausted. Key Insights from Your Brain at Work: - Conserve Your Mental Energy: Your brain’s ability to think well is a limited resource. Instead of constantly pushing yourself, prioritize and focus on tasks when your mind is fresh. Trying to multitask or forcing your brain to work when tired only leads to burnout and poor performance. Learn to recognize when your brain needs a break and take time to recharge. - The Impact of Distractions: You are surrounded by distractions—emails, notifications, even your own wandering thoughts. These can drain your cognitive resources and reduce your focus. As Your Brain at Work suggests, turning off your phone or closing your email while working on important tasks will help you preserve your mental energy and increase productivity. By creating boundaries around distractions, you give your brain the space it needs to function optimally. - Manage Arousal Levels: Your brain operates best when it has just the right amount of alertness. This is driven by two key chemicals: norepinephrine (related to alertness) and dopamine (related to interest). If your levels of these chemicals are too high, you’ll experience stress; if they’re too low, you’ll lose focus. Striking a balance, as discussed in Your Brain at Work, helps you find that “sweet spot” where your brain is engaged but not overwhelmed. - Break Through Mental Blocks with Insight: When you hit a mental block, your brain’s ability to solve problems logically decreases. The Neuropsych Short highlights that insight, or the sudden realization of a solution, often comes when you allow your unconscious mind to take over. This is why taking a break, walking, or meditating can help you unlock solutions that are beyond your immediate grasp.

🌟 Just imagine feeling happier, healthier, and more connected to others in just 10 days. By focusing on meditation, exercise, diet, and sleep (your daily MEDS), you can take the first steps toward feeling better. The concepts in "Brain Wash" show us that while these habits are simple, they’re not always easy. But they are essential for rewiring your brain for long-term happiness. 🌱 The "Brain Wash" program emphasizes how our modern world often pulls us into instant gratification, leading to stress, disconnection, and unhealthy habits. It offers a 10-day plan to reset your brain, starting with small changes like digital detox, practicing empathy, improving your diet, and getting better sleep. Each step helps you find balance, feel more connected, and improve your mood. The concepts from the "Brain Wash" PDF align well with the message of achieving happiness, health, and connection through daily practices like meditation, exercise, diet, and sleep (MEDS). Here are key points that support this approach: 1. Modern World and Instant Gratification: The PDF explains how our modern world is great for instant gratification but terrible for long-term happiness. Our brains are wired for short-term rewards like sugary foods and social media, which lead to disconnection syndrome and chronic stress. This aligns with the importance of practices like meditation, exercise, diet, and sleep to rewire our brains for long-term well-being. 2. 10-Day Brain Wash Program: The PDF outlines a 10-day bootcamp program developed by Dr. David Perlmutter and Dr. Austin Perlmutter, designed to rewire the brain and cultivate healthier habits. This program emphasizes daily practices like digital detox, empathy, reconnecting with nature, diet detox, and sleep optimization, which are key components of taking your daily MEDS. These practices help you feel happier, healthier, and more connected within a short period. 3. Meditation: One of the 10-day program's focuses is on meditation. The PDF shares that practicing mindfulness and meditation can retrain your brain. Daily meditation can lead to increased connectivity within the prefrontal cortex, helping to manage stress and reduce anxiety. Starting with even 12 minutes of deep-breathing meditation can increase blood flow to the prefrontal cortex, which supports better focus and emotional regulation. 4. Exercise: Regular exercise is highlighted as a crucial factor in improving cognition and mood. Engaging in physical activity like a brief walk can activate the prefrontal cortex, boosting problem-solving, planning, and overall executive function. Exercise also reduces the risk of depression and enhances mood, which aligns with the concept of taking your daily MEDS. 5. Diet: The PDF discusses the modern diet's impact on brain health, emphasizing the importance of detoxing your diet to include more nutrient-rich, unprocessed foods. Eating right supports brain health by increasing serotonin production, which is essential for feelings of joy and contentment. 6. Sleep: Adequate sleep is crucial for maintaining brain health. The PDF explains that good sleep acts as a natural "shampoo for the brain," clearing out toxins and reducing impulsive behavior. It suggests optimizing your sleep routine by removing digital devices from your bedroom and setting a consistent bedtime to enhance overall well-being. 7. Empathy and Connection: Practicing empathy and gratitude helps combat disconnection syndrome.

Hey Network! Ever feel like your thoughts and emotions are running the show, keeping you stuck in the same old patterns? Don't worry—you’re not alone! There's a fantastic way to turn this around, and it's all about focusing on the present. Enter Cognitive Behavioral Therapy (CBT), your toolkit for reshaping how you think, feel, and act—without diving deep into the past. Here are the main topics from this Neuropsyche Short. What is your experience with this type of mindful practice? 🧠 Thoughts, Feelings, Actions: The Power Trio CBT helps you understand how your thoughts influence your emotions and actions. The cool part? Instead of just rehashing old memories, you learn to identify and change those pesky negative thought patterns in real-time! 💬 Reframe That Inner Critic We've all got that inner critic—that little voice that loves to tell us what we’re doing wrong. With CBT, you can turn those critical thoughts into constructive ones. For example, swap "I'm terrible at this" with "I’d like to improve, and here’s what I can do." It's about being kinder to yourself and turning criticism into growth. ❤️ Self-Compassion Is Key Beating yourself up doesn't lead to growth, but showing yourself the kindness you’d give a friend? That’s where the magic happens. Learn to pause when negative thoughts arise, acknowledge them, and respond with compassion. It's like giving yourself a big mental hug! 😱 Facing Fears & Anxiety We all experience anxiety—sometimes, it can be downright paralyzing. CBT offers practical exercises to help you confront and manage these feelings. From reframing fears to realizing your past resilience, you’ll discover ways to break free from the anxiety loop. 🍽 Managing Cravings Whether it’s food, adrenaline, or other temptations, cravings can feel overwhelming. With CBT, you learn to listen to your body's real cues and take charge of your impulses. A little mindfulness can go a long way in helping you make healthier choices. Try the one below this morning or evening... Let me know what thoughts come to mind?

Now that the holiday week has passed and many families and students are settling back into school routines, it's time to focus on making critical changes that can have a big impact on your well-being, especially if you're someone who tends to experience Automatic Negative Thinking (ANTs). Have you ever wondered why some people seem to naturally maintain a positive outlook, while others struggle with constant negative thoughts? The beautiful part is, your brain isn’t fixed! If you’re prone to negative thinking, you can absolutely do something about it. By engaging with curiosity and reflection, and using tools like the "September Positive Thinking" guide from the "Year of Positive Thinking," you can start shifting your mindset. In our Brain Fit for Work and Life Course, we dive deep into how to recognize and overcome ANTs, and more importantly, how to "kill" them effectively. Start this month by making a list of your best qualities and turning them into affirmations. For example, if you see yourself as a “caring partner,” your affirmation could be “I am a caring partner.” Take a moment to say each affirmation out loud and notice how it feels. Record these affirmations and listen to them whenever you need a reminder of how amazing you truly are. Additionally, here’s a simple yet powerful breathing exercise to help reset your mood and focus. Breathe in fully, then deeply inhale while imagining a white ball of light traveling up your spine. Hold the breath for two seconds and exhale, visualizing the light descending. Repeat this ten times, and with each breath, allow your body to relax. Remember, tackling ANTs is a process, but with the right tools, you can train your brain to become more positive and hopeful. Take the time this September to challenge those negative thoughts and replace them with affirmations that uplift and empower you! For more guidance, check out the attached PDFs on ANTs and let’s work together to create the change you want to see in your life.