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What if I told you that overthinking?

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You know that constant metal chatter you
trust to guide most of your decisions.

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What if I told you that is actually
the biggest saboteur of your success?

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What if your brain, the organ you
rely on for everything is out there

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running outdated software that's
keeping you stuck, keeping you

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stressed, and keeping you spinning
your wheels through endless rumination?

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And what if 99.5% of the people out
there are walking around completely?

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Are that their mental operating system
is working against them every single day.

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Are you one of them?

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Your success?

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DNA podcast, your success?

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Is in your DNA, what is up?

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What is up?

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What the hell is up?

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My fellow success seekers, welcome back
to another episode of Your success,

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DNA, the podcast for my aspiring
entrepreneurs, nine to five biscuit.

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Heck, for all those folks out there that
are looking for mindset shifts and habit

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upgrades, and maybe even a little dose
of rebellion, all designed to help you

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break free of convention and build a life.

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Aligned with your version of success, and
if you know someone who dreams of getting

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better always makes time for a little
self-help and personal development, go

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ahead and forward this episode to them.

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Can you, okay, so we're gonna be
talking about why your brain is

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sabotaging your success and how
you can fire it as your life coach.

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Yeah, that little hidden
mental malware that's.

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Costing you a little bit of
everything you want in life.

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So here are the three things I wanna
make sure you come away with today.

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One, I'm gonna reveal the shocking
research from Yale and Stanford

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that show how your brain's
overthinking patterns are literally.

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Capping your creative potential
while convincing you it's

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helping you at the same times.

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Right?

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Stick around.

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Okay.

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You'll discover why the very mental
process you think makes you thorough and

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responsible is actually the most expensive
and the least productive pattern to.

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You will ever engage in.

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Second, we're going to expose the
cruel evolutionary joke that's

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been played on your nervous system.

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Your amygdala and prefrontal cortex
are doing exactly what they've

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evolved to do, but they're doing in
the world it was never designed for.

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I'm gonna show you why your ancient
survival software is sabotaging your

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modern day success and keeping you trapped
in rumination loops that solve nothing.

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Third, which is a jam
packed one, isn't it?

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We're gonna learn the exact
framework that neuroscientists use

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to reprogram their mental malware.

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This isn't meditation.

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It's not mindfulness bandaids.

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Oh no.

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We may get woo woo around here,
but this is not one of those times.

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This is how to literally.

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Fire your brain as your life coach and
take back control of your mental operating

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system through proven rumination focused
cognitive behavioral therapy techniques.

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Man, that was a mouthful.

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Okay, so.

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Here's the truth, and once
again, I think it's gonna sting

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like a good slap in the face.

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Your brain, my friends.

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Yeah.

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It's not your friend when it comes
to success and striving for it.

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I know that might sound a little
harsh, but hey, you didn't come

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here to get your ego stroke, right?

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That's 'cause you know,
that's not how I roll.

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Right?

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So we've been taught to trust our
thoughts, to think things through,

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to be analytical and to be careful.

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What if I told you that your brain
is running on software that's

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about 200,000 years out of date?

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And what if the very overthinking
processes that you think is making

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you smarter is actually making you
weaker, making you less creative?

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Leaving you even more
paralyzed than before.

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Lemme tell you about Jen.

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Jen was a, a brilliant marketing
director that I worked with.

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She had everything going for her.

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She had a great husband, the MBA
from a top school, six figure salary,

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the respect of her peers, amazing
family, kids, the whole nine yards.

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But she came to me completely burned out.

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And frustrated, Tracy, you said
I spend more time overthinking

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my work than actually doing it.

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I will analyze a simple email for, I
don't know, 20 minutes before sending it.

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I'll replay conversations from weeks ago
wondering if maybe I said something wrong.

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I have a presentation that I'm doing
next week, and I've already imagined

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like 47 different ways it could go wrong.

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Does this sound familiar to anybody?

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I can hear some of you in my
magic headphones here nodding yes.

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Your brains are rattling around.

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I don't mind Rattler.

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Anyway, you get me.

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Jen's brain had convinced her that
all that mental activity that she

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was doing was being productive.

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That overthinking was thoroughness,
that analyzing every possible outcome

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was just responsible planning.

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Here's what it really was.

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Here's what was really
happening inside her head.

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Her ancient brain designed to keep
her alive on the African Savannah

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or the plains of the wild, wild West
was treating every modern challenge

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like a life or death situation.

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Her amygdala was triggering.

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That fight or flight response for
just about every single email or

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project that she was working on.

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Every presentation became a predator
to escape through rumination.

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So really, if you think about it, based
on that, her brain was doing a really good

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job and it was doing it perfectly, but.

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What's the real problem here, Tracy?

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Okay.

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The problem, well, it's doing
the right job, but it's doing

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it in the wrong century.

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When I showed Jen the research I was
that I'm about to share with you,

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everything kind of clicked with it
was like, oh, you can almost see

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the light bulb go off over her head.

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She realized she wasn't broken,
she wasn't weak, and she

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certainly was not inadequate.

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Nope.

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She was just running
outdated mental software.

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Yeah, her brain just needed a
firmware update, you might say.

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So.

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Here's what the science reveals
about your Brain's sabotage system.

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Let's start with the Cornell Food
Decision Research that was done.

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Dr. Brian Wansink's, Cornell Research
revealed that we make about 226 decisions

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about food alone every single day.

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Most of this happens unconsciously,
but here's the kicker.

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When you add overthinking to
any decision process, you're

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not improving those choices.

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No.

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Instead, you are creating what
psychologists call decision paralysis.

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Forget paralysis by analysis.

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Now you're just got decision paralysis.

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Do, oh my God, Stanford
Research prove this.

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I scans, they hooked people up to
a brain imaging machine and had

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them draw while they were thinking
about increasingly complex problems.

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The result, the harder that they
had to think about that problem, the

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less creative their artwork became.

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So let's simplify that for
my overthinkers out there.

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Overthinking literally caps
your creative potential by

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overwhelming your prefrontal cortex.

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Yeah, all those creative juices
just get siphoned off and flushed

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down the drain by your overthinking.

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Now this leads to the
cortisol sabotage cycle.

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When you overthink, your
body produces cortisol.

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That my friends is a stress hormone.

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This chronic rumination essentially
hijacks your default mode network.

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That my friends, in case you don't
know, is your brain system that is

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responsible for creative insight
and your problem solving skills.

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Hold on, stick with me here.

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It gets worse.

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Excessive cortisol will actually
impair your hippocampus.

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And I'm not talking about the big
creature out there at the zoo.

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No.

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You know what I'm talking about.

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This is the part of your brain that
is responsible for forming memories

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and regulating your emotions.

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Some of you're a little
unregulated out there.

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Uh, I've been there.

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So let's wrap all this together.

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Overthinking makes you worse at the
very cognitive functions that you need

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in order to solve the damn problems you
wanna solve effectively and efficiently.

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So.

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Let's talk about the
response styles theory.

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There are two types of mental sabotage.

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Yale professor, Dr. Susan Nolan.

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Sima developed the response styles theory.

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Her theory identified two types of
mental sabotage that your brain uses.

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My brain and your brain.

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They are rumination and worry.

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First, let's talk about rumination.

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This is your brain replaying past events
like a broken record, like a broken

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record, like a broken record, right
back and over and over and over again.

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We, for those of us.

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Growing up in, in my era, we used to
have vinyl records and you'd get that

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scratch on there and you'd hear the
same thing over and over and over again.

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It's like trying to solve problems
that have already happened.

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This, my friends, is past
focused, repetitive thinking.

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Then.

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Then comes number two, worry.

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This is when your brain
catastrophizes about future scenarios.

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Yeah, it's out there and it's creating
the worst possible case scenarios in your

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mind and displaying them in full living
color and all sensory surround sound in

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your mind's eye, most of which we know
and eventually experience never occur.

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This is.

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Future focused, repetitive thinking.

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Both of these are your nervous systems
attempt to gain control through what

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psychologists call metacognition.

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Right.

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We're not talking about the company here.

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You're talking about your
brain, your own software.

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Yeah.

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Basically this is use
thinking about thinking.

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Today in modern life, you are
presented with far more uncertainty

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than our brain, I think was really
designed to handle all at one time.

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Uncertainty about this.

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Uncertainty about that, right?

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And then you got people out
there pushing uncertainty at you.

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But that's a whole nother podcast.

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This leads to the ironic process trap.

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Because this here is where
things I think really get cruel.

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The harder you try to stop
overthinking, the more you overthink.

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Let that sink in for a second.

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Yeah.

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This is called the ironic process
theory discovered by Daniel Wegner.

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So you spin out telling yourself to
not think about the pink elephant.

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All that really does is, yeah, it makes
you think about the pink elephants.

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Yeah.

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This is why most advice about
overthinking completely falls flat

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on its face because they essentially
tell you just stop thinking so much.

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That's like telling someone to just
stop thinking about being hungry.

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It doesn't work because it fights
against how your brain actually operates.

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Damn.

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Now I'm, I'm a little hungry.

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Anyway, so let's get
to the firing process.

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I mentioned earlier how
to demote your brain.

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There is a theory that I heard of
while I worked in corporate America

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that people are being promoted to
their level of incompetence, right?

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You get promoted.

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You do a good job.

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You get promoted, you do a
good job, you get promoted.

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You don't do a good job.

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You start getting promoted because
you're incompetent at this current level.

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Your success, DNA podcast, your success.

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Is in your DNA.

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So in a way, your brain has reached its
level of incompetence until we train it

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or demote it to an appropriate position.

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So instead of fighting your brain, you
need to change its job description.

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And here's the framework
based on rumination focused

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cognitive behavioral therapy.

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Like I said, that's a mouthful
and it actually works.

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It's five simple steps, step one.

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First, you gotta recognize
the sabotage you.

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You gotta step back and go,
oh, there's shit going on here.

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When you catch yourself in this
overthinking loop, don't fight it.

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Simply observe it and say, my
brain is doing its old job.

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Again, this creates a little bit
of distance between you and your

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thoughts through that metacognitive
awareness I just told you about.

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Step two, you're gonna
shift from abstract.

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Concrete.

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Edward Watkins at the University of
Exeter discovered that rumination

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happens when you are in abstract mode.

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Instead of asking, why me?

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Uh, or what does this mean?

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Stop and ask, what specifically
can I do about this right now?

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So you go from abstract to concrete.

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Here, here's a quick example.

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Abstract thinking.

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Why did this happen to me?

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Yeah.

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We've all asked that one
concrete thinking, what one

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small action can I take today?

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Both of these get you completely
different answers and stir up

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completely different emotions.

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Right.

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Okay.

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So that moves you to step three.

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Schedule your.

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Give your brain a specific time
to do its overthinking job.

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Say 10 minutes, you're gonna give
it at 7:00 PM Or for some of you,

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you might wanna say, you know what?

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I need to let my over brain thinking
happen right now, but I'm only

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gonna let it do it for 10 minutes.

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When the anxious thoughts arise during
the day, tell your brain thank you.

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Thank you for the input.

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We'll discuss that later.

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At seven, or for those of you who
have to do it now, let's discuss

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this for 10 minutes and that's it.

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Then we have to move on.

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This breaks that compulsive nature of
rumination at that time that you set.

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Sit with your overthinking
and just let it roll out.

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Perhaps even let it roll out on a journal
channel, all that energy through your

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hand, into a pen, onto a piece of paper.

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There may be some patterns
that are worth noticing.

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Step four.

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Let's do the 5, 4, 3, 2, 1.

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Reset, right?

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Lean into me here.

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Whatever you're doing, I want you to
pay a little bit more attention to me.

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If you're driving, obviously pay
enough attention to the road too.

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Not to danger yourself, but
this is an important one.

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When you feel your mind starting
to race or in the middle of racing,

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immediately engage all of your senses.

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What you wanna do is you're
gonna wanna pay attention to five

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things that you see around you.

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Four things that you can touch
around you, three things that

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you can hear at this very moment.

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Two things that you can
smell and one thing.

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That you can taste, but
you wanna do one at a time.

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What this does is this focuses your
brain to engage with present moment data.

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Instead of all the abstract scenarios that
may be whizzing around into your brain,

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effectively redirecting your pre-frontal
cortex back into the here and now.

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At minimum, it pauses that potential
spin out that you were about to take.

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Yeah.

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Okay.

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And that brings you to step five.

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Replace the soundtrack.

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Your brain runs on mental soundtracks,
maybe even video soundtracks, but for

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some of us it's mental soundtracks.

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Instead of just retiring those
negative ones and leaving a

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00:13:31,036 --> 00:13:34,609
vacuum for a new negative one
to step in and take its place.

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Nope.

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What you going on do is
totally replace them instead.

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00:13:38,345 --> 00:13:42,927
So I always mess things up is a mental
soundtrack that you need to replace

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with something like I'm learning.

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Improving from each experience.

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Okay, so before we go a little deeper,
I want you to know that everything

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I'm sharing today, the research, the
frameworks, the mindset shifts, this is

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exactly the kind of content I dive into
every week in the Unleash Your Success.

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00:13:59,536 --> 00:14:04,854
DNA newsletter is designed for people like
you who refuse to accept the default life.

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00:14:05,222 --> 00:14:06,449
They think a little differently.

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00:14:06,504 --> 00:14:10,759
Those who want mindset shifts and
habit upgrades and doses of rebellion

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00:14:11,031 --> 00:14:14,359
to help you break free from convention
so that you can build a life designed

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00:14:14,359 --> 00:14:16,077
with your version of success.

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00:14:16,077 --> 00:14:17,522
Not everyone else is out there.

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00:14:17,822 --> 00:14:18,749
You wanna be you.

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00:14:18,749 --> 00:14:22,650
If you're tired of your brain running
the show and, and you are ready to take

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00:14:22,650 --> 00:14:27,040
back control, go ahead and head on over
to your success d.com and subscribe.

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00:14:27,068 --> 00:14:31,459
Each issue delivers the kind of truth
telling, status quo challenging insights.

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00:14:31,613 --> 00:14:35,322
That help you rewire your
brain from the inside out.

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00:14:35,513 --> 00:14:36,168
Okay, go ahead.

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00:14:36,331 --> 00:14:38,295
Your success d.com get started.

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00:14:38,295 --> 00:14:42,059
You'll see the little sign up there on
the side, but let's get back to why this

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00:14:42,140 --> 00:14:44,349
really matters on an even bigger scale.

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00:14:44,904 --> 00:14:49,895
I think we're living through what I'm
going to call the overthinking epidemic.

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00:14:50,031 --> 00:14:53,713
I might have to do a future episode
on the emotional overload epidemic

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00:14:53,713 --> 00:14:56,550
that's going on, but let's talk
about the overthinking epidemic.

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00:14:56,550 --> 00:15:02,004
The research shows that 73% of
people age 25 to 35 are chronic.

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00:15:02,250 --> 00:15:07,677
Overthinkers compared to folks in
my age range, you know, 65 to 75.

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00:15:07,949 --> 00:15:09,613
I'm not quite there yet, but you feel me?

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00:15:09,804 --> 00:15:12,531
We're only overthinking
things 20% of the time.

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Think about that.

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00:15:13,704 --> 00:15:18,095
People that are in their most productive,
most creative, and most ambitious

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00:15:18,095 --> 00:15:23,577
years are almost the most mentally
paralyzed by their own rumination.

329
00:15:23,799 --> 00:15:28,300
Meanwhile, older generations like myself,
we've learned through experience that

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00:15:28,300 --> 00:15:30,618
most worries never really materialized.

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00:15:30,809 --> 00:15:33,590
And most rumination,
it doesn't change shit.

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00:15:33,863 --> 00:15:37,163
So effectively we're kind
of free, at least 80% free.

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00:15:37,272 --> 00:15:37,490
Okay?

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00:15:37,490 --> 00:15:38,745
The other 20% we still do it.

335
00:15:39,018 --> 00:15:40,927
This is a generational crisis.

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00:15:41,154 --> 00:15:45,709
All about mental energy being wasted
on problems that really don't exist.

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00:15:45,736 --> 00:15:49,745
Meanwhile, real world once in
a lifetime, opportunities are

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00:15:49,745 --> 00:15:52,254
slipping right past folks unnoticed.

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00:15:52,499 --> 00:15:58,036
The cruel irony is that we torture
ourselves nearly to mental exhaustion

340
00:15:58,281 --> 00:16:01,854
with imaginary problems, while the
real issues and the real opportunities

341
00:16:01,854 --> 00:16:03,981
around us simply go unsolved.

342
00:16:04,245 --> 00:16:09,918
Or untapped your brain has has evolved
to keep you safe and to keep you alive.

343
00:16:10,109 --> 00:16:13,981
Its default mode is not
always set correctly.

344
00:16:14,090 --> 00:16:18,018
All the little option buttons aren't set
to the right point to make you successful.

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00:16:18,072 --> 00:16:22,927
That my friends is because
survival and success require two

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00:16:22,927 --> 00:16:24,836
completely mental operating systems.

347
00:16:25,027 --> 00:16:26,631
When you understand this, you stop.

348
00:16:27,159 --> 00:16:32,122
Taking your thoughts so seriously and
start treating them like suggestions.

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00:16:32,286 --> 00:16:35,750
You know, like the ones you get from
the overprotective friend who means,

350
00:16:35,750 --> 00:16:39,677
well when you tell them about this new
opportunity, but doesn't quite understand

351
00:16:39,677 --> 00:16:42,077
the modern world you currently live in.

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00:16:42,295 --> 00:16:46,659
The bigger paradigm shift here is moving
from being a victim of your thoughts

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00:16:46,740 --> 00:16:51,568
to being the CEO of your mental office
experience, because you need to remember.

354
00:16:51,809 --> 00:16:54,918
Your brain works for you,
not the other way around.

355
00:16:55,136 --> 00:16:57,972
So that said, here's your
risk of wisdom for this week.

356
00:16:58,163 --> 00:17:00,127
Your brain is an employee.

357
00:17:00,181 --> 00:17:01,899
It is not your boss.

358
00:17:02,090 --> 00:17:07,000
For far too long, you've been letting an
outdated mental operating system run your

359
00:17:07,000 --> 00:17:12,290
life just like you wouldn't be letting a
1990s computer run your business today.

360
00:17:12,622 --> 00:17:16,522
You don't wanna let some stone Age
or even wild, wild West software

361
00:17:16,740 --> 00:17:19,195
run your success of your life today.

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00:17:19,495 --> 00:17:22,631
So your specific action for
this week, every time you catch

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00:17:22,631 --> 00:17:26,395
yourself overthinking, say out
loud, thanks brain, I got this.

364
00:17:26,504 --> 00:17:30,813
And then ask yourself one concrete
question, what one small action

365
00:17:30,813 --> 00:17:32,777
can I take right this very minute?

366
00:17:33,077 --> 00:17:34,904
Don't try and stop your thoughts, right?

367
00:17:35,068 --> 00:17:35,613
That's okay.

368
00:17:35,836 --> 00:17:38,672
You want your brain to keep giving you
good ideas, you just need to channel it.

369
00:17:38,945 --> 00:17:40,772
Don't fight the mental chatter.

370
00:17:40,963 --> 00:17:41,972
Simply acknowledge it.

371
00:17:42,136 --> 00:17:45,899
Thank you for trying to help
and redirect that energy towards

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00:17:46,009 --> 00:17:47,754
action that you can take.

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00:17:47,918 --> 00:17:50,563
Remember, the goal isn't to stop thinking.

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00:17:50,563 --> 00:17:51,218
No, no, no.

375
00:17:51,409 --> 00:17:54,763
It is to start choosing which
thoughts deserve your attention.

376
00:17:55,454 --> 00:17:59,818
Which ones deserve to be politely
ignored, or maybe even directed

377
00:17:59,818 --> 00:18:01,372
to sit over in the corner?

378
00:18:01,531 --> 00:18:02,027
I, I know.

379
00:18:02,027 --> 00:18:02,463
I know.

380
00:18:02,627 --> 00:18:05,245
No one puts baby in the corner,
but you get me on this one.

381
00:18:05,245 --> 00:18:05,436
Right?

382
00:18:05,600 --> 00:18:06,036
Okay, good.

383
00:18:06,418 --> 00:18:09,968
Listen, 89.5% of people
struggle with overthinking.

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00:18:10,663 --> 00:18:13,745
You don't have to be trapped
by or in that statistic.

385
00:18:13,936 --> 00:18:17,618
You now understand that
your brain, it's not broken.

386
00:18:17,781 --> 00:18:21,709
It's just running the wrong software for
the life that you are trying to build.

387
00:18:21,927 --> 00:18:26,154
And you have the tools to fire
your brain as a life coach and hire

388
00:18:26,154 --> 00:18:27,981
it back as a helpful consultant.

389
00:18:28,227 --> 00:18:30,709
You know the difference,
routine, productive analysis

390
00:18:30,845 --> 00:18:32,563
and paralytic overthinking.

391
00:18:32,809 --> 00:18:35,972
You understand your thoughts or
suggestions and that they are not.

392
00:18:36,050 --> 00:18:37,413
Commands for your life.

393
00:18:37,631 --> 00:18:38,750
The research is clear.

394
00:18:38,913 --> 00:18:44,177
Rumination isn't making you more prepared,
nor is it making you more responsible.

395
00:18:44,422 --> 00:18:48,895
Instead, it's stealing your creativity,
robbing your decisiveness, and

396
00:18:48,895 --> 00:18:52,927
crippling your ability to enjoy
your life that you're working so

397
00:18:52,927 --> 00:18:55,145
damn hard to build your future self.

398
00:18:55,786 --> 00:18:57,995
Counting on you to make this shift today.

399
00:18:58,186 --> 00:19:02,795
It's counting you to stop letting fear
disguised as productivity, run the damn

400
00:19:02,795 --> 00:19:07,650
show, and it's waiting on you to take back
control of your mental operating system

401
00:19:07,922 --> 00:19:11,713
and start using that damn incredible
brain of yours for what it was meant

402
00:19:11,713 --> 00:19:17,222
to do, to create, to solve, and to
build the life that you actually want.

403
00:19:17,386 --> 00:19:20,004
And with that, I'm gonna leave
you as I always do, think

404
00:19:20,004 --> 00:19:21,345
successfully and take action.

405
00:19:23,018 --> 00:19:26,759
Your success, DNA podcast,
your success is in your DNA.