Synaptic Solutions

Leveraging neuroscience research to create long-term change to better your life.

Founder and CEO

Belltower Consulting

Providing clients with expertise in change management/organizational readiness, mergers & acquisitions, transformations, organizational design, leadership development, strategy, employee engagement, customer experience and loyalty, operations & process Improvement, company culture and survey design & big data analysis.

Managing Director

Reboot Your Brain

Rebootyourbrain.xyz 

Game Your Way to New Habits. Join the beta for a free years worth of games. https://discord.gg/nTaB5URSPf

Founder and CEO of Rebootyourbrain.xyz

Microsoft

Leading day-to-day readiness activities as well as led readiness efforts for a rapid sprint technology implementation.

Organizational Readiness Consultant

Puget Sound Energy

Led all organizational readiness activities for a $3 million data enhancement system for all PSE employees, including the represented workforce.  This work includes all change plan components (e.g., communities, training, comms, metrics).  Change/comm plans include internal Yammer-type sites where continuous management is required.

•	Led organizational readiness activities for a $3 million enhancement to the newly implemented digital user experience platform, including resistance management, communications, training, risk management, coaching and metrics.
•	Led day-to-day organizational readiness activities (Beta 1 & 2) for a $40 million large-scale cloud transformation project to re-define digital user experience impacting 110K customers, vendors and suppliers while streamlining platforms, processes and systems.
•	Established 4 stakeholder communities, an Ambassador program and a Super User program to increase stakeholder buy-in/adoption and mitigate the productivity dip that occurs during change.  
•	Redesigned and launched the sentiment survey program for ~16k hiring managers, 1500 global talent acquisition and all external candidates.

Organizational Readiness Consultant 

Sprint

•Served as the change management lead on an enterprise-wide performance differentiation project that alters the performance management system, manager behaviors, STI and ACR outcomes.
•Planned and facilitated strategy sessions with the Sales Ops Leadership Team that resulted in clarified roles and expectations, org structure readjustment, governance structure implementation and prioritized initiatives.
•Served as the change management SME on the 2015 transformation journey.   
•Served on three work streams on the overall transformation journey that are designed to eliminate shadow organizations,  to create one, centralized go-to-market process for the enterprise and to decentralize the organization into four markets.
•Absorbed responsibility for the PMO in the Chicago and Miami pilot markets for an international joint venture.  Stood up a brand new organization and opened 15 stores ahead of schedule.  Created the budget for unforeseen incremental costs regarding labor cost timing and additional training so that stores were able to open early, be fully staffed, fully merchandised, and technologically capable of making sales.  Absorbed reporting for this project both on a tactical and executive-level view.  Served as the communications/change management lead; five different change plans resulted.
•Implemented a governance structure for business sales go-to-market teams after identifying gaps in the current vs. future state.  Additionally, designed several org options that would enhance the go-to-market process that were scored against criteria and presented to top-level executives.
•Worked with several newly hired executives to re-design their organizations.

Organizational Effectiveness Consultant

Westar Energy

•	Designed, developed, implemented and managed strategic change plans specific to employee engagement in a union/regulated environment, which were primarily focused on the manager relationship for a variety of reasons (e.g., ROI, data, best practices).  Created and facilitated training for this initiative.  One-on-one coaching sessions were provided on top of train-the-trainer sessions.
•	Designed a change management plan specific to diversity while managing the expectations of the union.
•	Strategized and collaborated with employees from C-level executives to managers regarding talent management (i.e., succession planning, training and development, HIPO programs) and how those items will evolve in the coming years.
•	Assessed the organization by BU, and engaged in company-wide strategic workforce planning. 
•	Designed, developed, implemented and managed an updated selection process for various business units; created and facilitated training for this new process.  The new process is in compliance with both union contracts, the EEOC and OFCCP.
•	Designed and implemented an assessment to enhance the selection process company-wide, which the unions approved.
•	Collaborated with two BU heads to improve their business using various OE/OD/Lean Six Sigma theory and practice.
•	Coached and collaborated with the Director of HRBPs/partners to extend strategic reach and advocacy throughout the company to ensure strategic initiatives were, in fact, long-term while keeping the union contracts/regulators top of mind.

Senior Organizational Development Consultant

•	Created strategic change in operations by providing direction on how to improve customer satisfaction per unit, using a plethora of raw data and analyses for partner field employees.
•	Developed, implemented and oversaw training/leadership development to facilitate the new customer-centric culture shift.
•	Formulated corporate partner metrics, targets and strategic initiatives for over 75,000 + employees.
•	Presented empirical findings and recommendations to C- level executives.
•	Managed overall project execution and cross-functional workstreams.

Project Manager

The Habit Breaker💥From Struggle Bus 🚌 to Unicorn 🦄 with Brain Hacks 🧠 HarvardX Verified Neuroscience Researcher 🚀 Ex-Microsoft 💾 Founder 🎯 Keynote Speaker 🔈 Captain ⛵ Dog Mom 🐶

The Habit Breaker Program: Finally break that bad habit that's holding you back.

If you're tired of failing to change your 

✅ eating habits
✅ exercise habits
✅ time-wasting habits 
✅ alcohol intake habits
✅ procrastination habits...

Then we can help. 

Get control over your health 
Get control over your time
Get control over your life

❌ Without backsliding 
❌ Without frustration 
❌ Without failure 

6 month program

What You Get:

🧠 15 exercises you can use forever on ANY habit
🧠 Accountability Coach
🧠 Mindset for Sustainability
🧠 Spiritual Guide
🧠 Neuroscience and Behavior Coach
If applicable:
🧠 Personalized Fitness
🧠 Nutrition Program to Fit Your Needs

______________________________________________________________________________________

“My goal was 1 mile per day. I’m averaging over three.”

“I’m doing stretching exercises every day. 100 squats every single day.”

“That’s what surprised me the most. A year later and I’m still going strong.”

“The changes were automatic.”

“My default mode is now the new habit.”

_____________________________________________________________________________________

16,387 Pages of Peer-Reviewed Scientific Journal Articles

11,881 Hours of Research, Development & Pilot Studies 

7,632 Pages of Books on the Brain and Body



DM me “Habit Breaker” for more info. 

_______________________________________________________________________________________



👋 Follow me for daily tips on neuroscience hacks. 

🧠 Try my newsletter and join the other Brainiacs who get 1 actionable tip from me every other Thursday for a neuroscience-fueled way to elevate your team performance. Waitlist here: https://www.rebootyourbrain.xyz/brainiacsnewsletter

💡 Thought Leadership Director for the ACMP PNW.

🚀 Launched a mobile gaming app based in neuroscience research, available on google play. Join the beta: https://discord.gg/nTaB5URSPf or download here:https://play.google.com/store/apps/details?id=com.SynapticSolutionsLLC.RebootYourBrain

🐶 Personal interests: 
- Doggo mom of Belle, Belley-Bean, Bellarina, Smusher-Pusher, Love Tank, Baby Belle (one dog of many names)
- Captain ⛵️ 
- Recovering Sugar Addict 🍭 
- Trash TV consumer 🗑️

4 ways to conquer procrastination using brain science without the feelings of dread...

When we're overwhelmed or scared of failing, it's the amygdala, our brain's fear center, taking the driver's seat.

This can cause our rational prefrontal cortex, which plans and makes decisions, to take a backseat.

(Cool analogy with horses in the video).

So, when procrastination sets in, it's often a battle between our amygdala's fear responses and our prefrontal cortex's goal-setting abilities.

We can train our brain to switch gears from fear to focus. 

Here's how.

_______________________________________________________________

1. Acknowledge what’s happening. Get some awareness. Become an objective observer and get some space, which will help you regulate your emotions. Recognize when you're feeling overwhelmed or scared of failing. This awareness can reduce the amygdala's grip on your actions.

2. Engage in a quick mindfulness or breathing exercise. This simple act can help calm your amygdala and rejuvenate your prefrontal cortex. Harvard showed a very cool MRI study of a less active amygdala in those who meditated for 8 weeks. More info in the video.

3. Break down your tasks. Your brain's reward system, located in the basal ganglia, loves small victories. By dividing tasks into manageable pieces, you're not only lessening your fear but also setting yourself up for a series of wins.

4. Don’t judge. There is no good or bad here. It just is and then LET IT GEAUX and get going on that task! 

Change your habits, change your life. 

Join the other 200+ Habit Hackers and get insights delivered to your inbox: https://lnkd.in/g3Fi3xUX
___________________________________________________________________

-     I am the Habit Breaker
-     My Habit Breaker Program will give you a Limitless Mindset
-     You can apply what you learn to ANYTHING
 
-     Get a super-hoomin mindset
-     Get to the next level
-     Go from Struggle Bus 🚌 to Unicorn 🦄
 
P.S. Do you have a crazy week? I do.
P.P.S. Going to see the Black Crowes tonight hehehe

Shannon Smith, J.D., M.S. 🧠🚀

4 unexpected ways our Habit Breaker Workshop will rewire your procrastination habits (and leave you wondering why you didn't start sooner).

Imagine your mind is a yoga mat, but:

→ It's cluttered with the distractions of procrastination.

You’ve got your towel, your water bottle, maybe some tissues (allergies, amirite)?

So, you decide to make 1 critical change:

1) Join a transformative workshop that...
2) Uses neuroscience to clear the clutter
3) Teaches you poses for mental flexibility and focus

This one-time workshop immediately provides you with:

— Insights into the neuroscience of habit formation
— Techniques to stretch and strengthen your mental discipline
— Strategies grounded in the latest brain science research

You'll start to notice immediate transformations:

— Tools to clear away procrastination habits
— Methods to cultivate proactive, goal-oriented behaviors
— Clarity on how your brain can foster productivity
— Confidence in your power to transform your daily habits

4 ways the workshop will deepen your mental yoga practice:

1.  You adopt proactive habits with the ease of a flowing sequence
2.  Your self-discipline strengthens like a held pose
3.  Your daily actions align more closely with your long-term goals, like aligning your body in perfect posture
4.  Your new habits drive you towards a more productive life, as smoothly as moving from pose to pose

But your most significant triumph will sound like this:

"My overthinking was reduced by 40%."

How this workshop prepares you for sustained change:

— Unveils the neurological triggers of procrastination
— Provides brain science-based techniques for habit change
— Integrates these techniques into your daily routine for lasting impact
— Guides you through each step of your mental yoga journey

You need techniques as focused and flexible as your mind on the mat.

DM me "Habit Breaker" if you're ready to kick your bad habits. 

The May 4 workshop filled up in ONE DAY. Taking reservations for the one in June meow. 
 
-    I am the Habit Breaker
-    My Habit Breaker Program will give you a Limitless Mindset
-    You can apply what you learn to ANYTHING
 
-    Get a super-hoomin mindset
-    Get to the next level
-    Go from Struggle Bus 🚌 to Unicorn 🦄- I am the Procrastination Buster


P.S. What's going on for you this Sunday?
P.P.S. Yoga on the deck, long walk with the smusher pusher, cleaning, cooking and a bit of work for me.

2 unexpected brain regions that are conspiring to shape your habits right meow...
 
Where in your brain do habits even reside?
 
Well the answer is it's near your striatum...

…but the very cool thing that you probably don't know is that this mechanism is dictated by something called the infralimbic cortex.

It says let's do this habit let's not do that habit.

It’s the habit gatekeeper.

So all of this to say that even though you have these established habits and neural pathways you don't necessarily have to go down that same path.

That leaves you an opening to replace those unhealthy habits with healthy ones.

So it's all up to you.

Remember, change your habits, change your life 

-     I am the Habit Breaker
-     My Habit Breaker Program will give you a Limitless Mindset
-     You can apply what you learn to ANYTHING
 
-     Get a super-hoomin mindset
-     Get to the next level
-     Go from Struggle Bus 🚌 to Unicorn 🦄
 
Get brainy tips in your inbox https://lnkd.in/gykXNsxa
 
P.S. I am so ready for summer and yoga on the deck.
P.P.S. Anyone else practice yoga outside?

Embark on a voyage across the brain's vast oceans to conquer your most persistent habits (and watch as it revolutionizes every port of your life).
 
Are you circling the same old habits, finding yourself adrift in familiar waters?
 
Navigating habit change isn't just about mustering willpower; it's about charting the neural pathways of your brain.
 
Welcome aboard the Habit Breaker Workshop, where the science of the brain and the art of habit transformation converge like the confluence of winds and waves :P
 
The Habit Breaker Workshop
 
Chart your course through:
 
The Neural Compass: Navigate the intricate map of habit formation in the brain and understand why altering course can be daunting without a seasoned guide.
 
Chart a New Course: Employ techniques to recalibrate your brain's navigation system, steering away from harmful habits toward beneficial shores.
 
Cognitive Sea Charts: Explore the psychological currents that drive your habits and master the strategies to sail through them.
 
Why this workshop is your beacon:
 
🧠 Science-Anchored Approaches: Navigate with methods anchored in the latest brain research.
🧠 Hands-On Navigation: Engage in practical exercises to apply these insights as you steer through life's waters.
🧠 Tailored Guidance: Receive personalized captaining to ensure you can sustain your new course over the long voyage.
 
Testimonials from fellow navigators:
 
"I've stayed active and rarely ever have any alcohol." 

and

"I walked over 160 miles in March."
 
Are you ready to:
 
- Cut loose the anchors of detrimental habits?
- Harness your brain's potential to chart a positive course?
- Experience a transformative change in your sails that radiates through every aspect of your life?
 
Message "Habit Breaker" to embark on your transformative journey.
 
The next session of Habit Breakers is nearly at full crew. Only a few berths remain. Secure yours before the day ends.
 
Change your habits, chart a new life course.
 
-     I am the Habit Breaker
-     My Habit Breaker Program will give you a Limitless Mindset
-     You can apply what you learn to ANYTHING
 
-     Get a super-hoomin mindset
-     Get to the next level
-     Go from Struggle Bus 🚌 to Unicorn 🦄
 
P.S. Spent the day in Seattle/Bellevue yesterday. I have a FERRY hangover...
P.P.S. It's always good to connect with good friend tho - got to see my girl Caitlyn after my meetings. Looking forward to some days on the island tho.
P.P.P.S. Anyone else get exhausted after traveling?

Scuse me, I don’t need blocks…I thought as I sauntered my way over to my yoga mat. 

The teacher had insisted I take two. 

I thought, well fine. 

I’ll appease you. 

Putting them back is just another thing I am going to have to do before I can get out of here and back to work. 

30 mins in…still had not touched a block. 

Haven’t even looked at them. 

Then, she had everyone go step by step through to a revolved half moon pose. 

I get into my familiar position...

...she comes over and adjusts me...

Wait...this is different...

...not how I normally do this pose...

Guys....

...after practicing yoga for 15 years, I realized that I was doing the revolved half moon yoga pose WRONG. 

Thanks to an attentive teacher and a small class on my island. 

Do you know how many reinforcements of those neural pathways and muscles were made in that time?

ALL WRONG

So wow. 

Habits are a lot like a WRONG pose. 

If you reinforce them, they are going to be all that more difficult to break. 

I had a coach help me, an expert, see something I couldn’t see. 

And now, I am getting into he pose correctly and I am reinforcing neural pathways and synaptic connections for the RIGHT pose…

Just like you reinforcing the right habit loop, with some help from an expert.
 
I can help you get into the right habit loop. 

Change your habits, change your life. 

See you on the flip flop

Join the other 200+ Habit Hackers and get insights delivered to your inbox: https://lnkd.in/g3Fi3xUX

____________________________________________________________________

-    I am the Habit Breaker
-    My Habit Breaker Program will give you a Limitless Mindset
-    You can apply what you learn to ANYTHING
 
-    Get a super-hoomin mindset
-    Get to the next level
-    Go from Struggle Bus 🚌 to Unicorn 🦄- I am the Procrastination Buster


P.S. I am so excited - it's going to be almost 70 degrees today and I don't have to leave the island
P.P.S. What are you up to this weekend?

Watch your old habits roll over and play dead - brain science is your expert puppy trainer (without chewing your shoes)

Picture your bad habits as a mischievous puppy, always ready to dig up the garden of your good intentions. 

Now, imagine transforming that unruly pup into a well-behaved companion. 

That's the power of the Habit Breaker Program, grounded in the latest brain science to help you replace those pesky habits with ones that change your life for the better. 

"Everyone can reboot/rewire the brain. It is a matter of self-acceptance, commitment and compromise, perseverance and self-worthiness."

Just as you train a puppy with consistency, our program guides you through a step-by-step process:

1) Identify the Misbehaving Pup: Pinpoint the bad habits that trip you up, just as you'd notice your puppy's penchant for chewing shoes (zomg, not my shoes).

2) Understand the Why: Dive into the brain science behind your habits, gaining insights into how your brain's wiring can be retrained, much like understanding a puppy's behavior to guide her better.

3) Implement Tail-Wagging Strategies: Apply our brain science-based techniques to replace your old habits with new, beneficial ones, just as you'd teach your puppy to fetch instead of tearing up the couch.

4) Celebrate Every Wag: Acknowledge your progress and reinforce your new habits, echoing the way you'd cheer every small victory as your puppy learns a new command.

Let the Habit Breaker Program be your leash and collar, guiding you to a more disciplined, fulfilling life.

Change isn't just possible; it's within reach. 

Our May 4 Visualization Workshop filled up in a day. 

Save your spot for the one in June. 

DM me “Habit Breaker” to save your spot. 

Change your habits, change your life.

-     I am the Habit Breaker
-     My Habit Breaker Program will give you a Limitless Mindset
-     You can apply what you learn to ANYTHING
 
-     Get a super-hoomin mindset
-     Get to the next level
-     Go from Struggle Bus 🚌 to Unicorn 🦄

P.S. Anyone have their dog on a raw food diet?
P.P.S. Trying everything (including changing up the diet) to eliminate the few seizures Belle is having...thanks goodness the butcher cut up the stuff for me....ews

Hold that pose: 3 brain-based tips that make breaking bad habits less about perfection and more about persistence.

If breaking a bad habit feels like an uphill climb, consider the insights from neuroscience, akin to the discipline of yoga. 

Each step towards change is about understanding the deep-seated wiring of our brains.

Our brains cling to repeated behaviors when they predict a reward—this is the crux of habit formation.

Imagine habit change as practicing yoga; it requires:
1) Awareness of what triggers your habit,
2) Replacing the habitual action with a healthier one,
3) Choosing a new, beneficial reward.

Here’s what this looks like in action, 3 Tips for You:

1. Notice the triggers that initiate your bad habit, just as you would notice your breath in a yoga session.

2. Modify your actions to foster positive outcomes, similar to adjusting a pose for better alignment.

3. Reinforce your new behavior with rewards that nurture your spirit, much like the relaxation you feel after a yoga practice.

This approach leverages your brain's plasticity, much like yoga enhances flexibility, not just physically but mentally.

Reflect on these questions:

- Are you looking for habits that reinforce a fulfilling life?
- Are you prepared to change how you respond to old triggers?
- Are you ready to feel empowered without your bad habits holding you back?

Change is within reach. 

Change your habits, Change Your Life

The May 4 workshop filled up in ONE DAY. Taking reservations for the one in June now.

DM me “Habit Breaker” to secure your spot.

-    I am the Habit Breaker
-    My Habit Breaker Program will give you a Limitless Mindset
-    You can apply what you learn to ANYTHING
 
-    Get a super-hoomin mindset
-    Get to the next level
-    Go from Struggle Bus 🚌 to Unicorn 🦄- I am the Procrastination Buster


P.S. Anyone else do the toe balance pose?
P.P.S. I am going to practice yoga on the deck later and I am JAZZED

She is impatiently waiting for me to steady the paddleboard...

so she can hop on without having to get her precious little paws wet. 

She is my favorite hoomin (hehe)…Belle, Belley-Bean, Smusher Pusher, Love Tank, Bellarina and Hellz Bellz, just to name a few. 

We've been together for going on 12 years. 

When we first came together, she is the same size as she is now, it was a mystery how old she was so we guessed 1-2. 

And holy smokes she had an ENDLESS amount of energy. 

I remember running 4 miles with her and she didn’t even pant in the beginning (terriers, amirite)?

That makes her (yes, I know how old, don’t remind me). 

There are some lessons to draw from our time together that align pretty well with neuroplasticity (the ability of your brain to change).
 
1. New experiences equal new neural pathways, and we’ve had a bunch…
✔ Sailboats
✔ Power Boats
✔ A 65ft seiner that kept losing power while underway (yes, more stories)
✔ A 100ft sub chaser
✔ Paddleboards
✔ Kayaks
✔ Single prop airplanes
✔ Road trips
✔ Parties
✔ Sidewalk Dining
✔ Work and meetings
✔ Volunteer work with the elderly and disabled
✔ Biking (with a trailer…yeah she hated it)…
✔ Beach hikes
✔ Regular hikes (going up is one of her faves)
✔ City Walks
✔ Doggie Play Dates
✔ Birthdays
✔ Holidays…you get the picture

Takeaway: Novel experiences = new neural pathways and synaptic connections
_______________________

2. She keeps me honest with walks. 

Even if I don’t feel like it. 

Her gaze will burn a hole in me. 

Takeaway: Having an accountability partner when you are trying to change your habits can make all the difference in the world. 

________________

3. She reminds me to emotionally regulate. 

This happens particularly when I am forced to interact with an IVR system (i.e., press 1 for yes, press 2 for…)

I tend to get quick tempered with those. 

She comes over to calm me down and remind me its no big deal. 

Instantly makes me check my emotions because I don’t want to upset her.
 
Activating my parasympathetic nervous system, which is important when you are shooting for big goals. 

You can’t be too stressed, or you will get off track. 

Takeaway: Keep your stress down when you are shooting for the stars.

TL:DR Dogs and neuroplasticity have a lot of parallels.

Belley Bean – To another 12 years together. Cheers
_________________________________________________________________________
 
-     I am the Habit Breaker
-     My Habit Breaker Program will give you a Limitless Mindset
-     You can apply what you learn to ANYTHING
 
-     Get a super-hoomin mindset
-     Get to the next level
-     Go from Struggle Bus 🚌 to Unicorn 🦄
 
P.S. Do you see that we are both dorkily blinking?
P.P.S. That shot was for a dog food commercial she was in (Peturean)...will put pics in comments.

Like mastering a yoga flow, breaking bad habits is all about progress, not perfection — 3 brain-based strategies to improve a little each day.

Struggling with bad habits can feel like trying to hold a challenging yoga pose indefinitely. 

It's about balance, strength, and most importantly, the brain science behind habit formation.

Our brains are wired to repeat routines that provide rewards, making bad habits hard to break.

Like mastering a yoga pose, rewiring your brain involves understanding the trigger, identifying the routine, and replacing the reward.

Here’s how this unfolds:

- Recognize what cues your bad habit, similar to acknowledging the need for stability in a pose.

- Change your routine to one that is beneficial, like transitioning from a harder pose to one that is more sustainable.

- Implement a new reward that supports your well-being, akin to the feeling of accomplishment after holding a pose.

By changing the neurological patterns that underpin habits, we ensure they don't control us. 

Like yoga, the practice isn't about perfection but progress.

Your actions today define your tomorrow:
- Are you ready to change your approach?
- Do you want habits that support a healthier, happier life?
- Can you envision yourself thriving without the weight of bad habits?

Change isn’t just possible; it’s within your grasp. 

Change your habits, change your life.

The May 4 workshop filled up in ONE DAY. Taking reservations for the one in June now.

DM me “Habit Breaker” to secure your spot.


-    I am the Habit Breaker
-    My Habit Breaker Program will give you a Limitless Mindset
-    You can apply what you learn to ANYTHING
 
-    Get a super-hoomin mindset
-    Get to the next level
-    Go from Struggle Bus 🚌 to Unicorn 🦄


P.S. Its rainy for the foreseeable future in Seattle - bummed about the sun tease. Need coffee....
P.P.S. How do you take your coffee?

Like mastering a yoga flow, breaking bad habits is all about progress, not perfection — 7 brain-based strategies to improve a little each day.

1. Set Clear, Specific Goals: Establishing specific dietary goals can activate your prefrontal cortex, a key area for decision-making and focus. This activation helps keep your attention on choosing healthy foods, consistent with research on goal-directed behaviors.

2. Use Visualization: Studies like those by Guang Yue show that visualization can strengthen muscles just by imagining exercises. Similarly, visualizing yourself eating healthy can activate the motor regions of the brain, reinforcing the neural pathways needed to make those choices in reality.

3. Engage All Senses: According to brain science research, engaging all senses can help develop new neural pathways. This sensory engagement when eating—focusing on the smells, textures, and tastes—can create a richer, more memorable experience, encouraging lasting habits.

4. Repeat to Reinforce: Repetition is crucial for reinforcing new neural pathways and pruning unwanted ones, as neuroscience findings suggest. Consistently choosing healthy foods strengthens the pathways that support these choices, making them more automatic over time.

5. Social Support: Brain science shows that social interactions can influence the brain's reward system, enhancing feelings of satisfaction and reinforcement. Sharing your healthy eating goals and progress with a supportive community can motivate you through these positive social rewards.

6. Reward Yourself: Immediate rewards spike dopamine levels, which are crucial for learning and motivation. Rewarding yourself after making healthy choices can reinforce the behavior, based on the neuroscience of reward processing.

7. Reflect and Adjust: Engaging in regular reflection activates cognitive flexibility, a concept supported by neuroscience that allows the brain to adapt and change strategies effectively. This helps optimize your approach to healthy eating by making adjustments based on what works best for you.
Change your habits, change your life

-    I am the Habit Breaker
-    My Habit Breaker Program will give you a Limitless Mindset
-    You can apply what you learn to ANYTHING
 
-    Get a super-hoomin mindset
-    Get to the next level
-    Go from Struggle Bus 🚌 to Unicorn 🦄

Join the other 200+ Habit Hackers and get insights delivered to your inbox: https://lnkd.in/g3Fi3xUX

P.S. My bed felt exceptionally good today...maybe because its overcast in the Puget Sound. Anyone else not wanna get out of bed this morning?

2 unexpected brain regions that are conspiring to shape your habits right meow...
 
Where in your brain do habits even reside?
 
Well the answer is it's near your striatum...

…but the very cool thing that you probably don't know is that this mechanism is dictated by something called the infralimbic cortex.

It says let's do this habit let's not do that habit.

It’s the habit gatekeeper.

So all of this to say that even though you have these established habits and neural pathways you don't necessarily have to go down that same path.

That leaves you an opening to replace those unhealthy habits with healthy ones.

So it's all up to you.

Remember, change your habits, change your life 

-     I am the Habit Breaker
-     My Habit Breaker Program will give you a Limitless Mindset
-     You can apply what you learn to ANYTHING
 
-     Get a super-hoomin mindset
-     Get to the next level
-     Go from Struggle Bus 🚌 to Unicorn 🦄
 
Get brainy tips in your inbox https://lnkd.in/gykXNsxa
 
P.S. I am so ready for summer and yoga on the deck.
P.P.S. Anyone else practice yoga outside? 
 
 
 
 


The Habit Breaker Program: Finally break that bad habit that's holding you back.

If you're tired of failing to change your 

✅ eating habits
✅ exercise habits
✅ time-wasting habits 
✅ alcohol intake habits
✅ procrastination habits...

Then we can help. 

Get control over your health 
Get control over your time
Get control over your life

❌ Without backsliding 
❌ Without frustration 
❌ Without failure 

7-Week Program @ 10 mins per day. 

What You Get:

🧠 16 exercises you can use forever on ANY habit
🧠 Weekly check-ins with me
🧠 6 months of email support

______________________________________________________________________________________

“My goal was 1 mile per day. I’m averaging over three.”

“I’m doing stretching exercises every day. 100 squats every single day.”

“That’s what surprised me the most. A year later and I’m still going strong.”

“The changes were automatic.”

“My default mode is now the new habit.”

_____________________________________________________________________________________

16,387 Pages of Peer-Reviewed Scientific Journal Articles

11,881 Hours of Research, Development & Pilot Studies 

7,632 Pages of Books on the Brain and Body



DM me “Habit Breaker” for more info. 

_______________________________________________________________________________________



👋 Follow me for daily tips on neuroscience hacks. 

🧠 Try my newsletter and join the other Brainiacs who get 1 actionable tip from me every other Thursday for a neuroscience-fueled way to elevate your team performance. Waitlist here: https://www.rebootyourbrain.xyz/brainiacsnewsletter

💡 Thought Leadership Director for the ACMP PNW.

🚀 Launched a mobile gaming app based in neuroscience research, available on google play. Join the beta: https://discord.gg/nTaB5URSPf or download here:https://play.google.com/store/apps/details?id=com.SynapticSolutionsLLC.RebootYourBrain

🐶 Personal interests: 
- Doggo mom of Belle, Belley-Bean, Bellarina, Smusher-Pusher, Love Tank, Baby Belle (one dog of many names)
- Captain ⛵️ 
- Recovering Sugar Addict 🍭 
- Trash TV consumer 🗑️

3 ways to trick your brain into avoiding the booz out of boredom (without the bore) :P

Ever found yourself reaching for a drink, not out of desire, but sheer boredom? 

It's a common scenario, and brain science offers fascinating insights into why we do this. 

Let's delve in.

When we're bored, our brain's reward circuits, particularly in the nucleus accumbens, crave stimulation. 

Alcohol momentarily satisfies this craving, creating a temporary 'high' or sense of relief.

Dopamine, our brain's pleasure chemical, plays a key role here. 

Drinking triggers a dopamine release, rewarding the behavior and making it a tempting go-to response to boredom.

Side note – dopamine is SUPER complex and we don’t begin to have this figured out so know that these are gross generalizations. 

This cycle can be problematic. 

Relying on alcohol for stimulation reinforces the habit, making it a hard-wired response in our brain's circuitry. 

So, how can we break free?

____________________________________

1.  Recognize the pattern. 

Awareness is the first step in changing any behavior. When you feel bored and notice the urge to drink, pause and acknowledge what's happening in your brain.

2. Redirect your brain's need for stimulation.

Engage in activities that also release dopamine but in healthier ways. This could be exercise, a hobby, or even learning something new.

3.  Build new habits.

Every time you choose a positive activity over drinking out of boredom, you're rewiring your brain, strengthening pathways associated with healthier responses to boredom.

It's not just about avoiding alcohol; it's about rewiring our brain to seek fulfillment in enriching activities, transforming how we respond to boredom at a neural level, creating a NEW HABIT LOOP.

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Join the other 200+ Habit Hackers and get insights delivered to your inbox: https://lnkd.in/g3Fi3xUX

-    I am the Habit Breaker
-    My Habit Breaker Program will give you a Limitless Mindset
-    You can apply what you learn to ANYTHING
 
-    Get a super-hoomin mindset
-    Get to the next level
-    Go from Struggle Bus 🚌 to Unicorn 🦄- I am the Procrastination Buster


P.S. Do you see that spring is here?
P.P.S. Are you getting outside? I'll be doing some maintenance on my sailboat laterz.

Embrace the wobble: 1 lesson from yoga that teach us perfection isn't necessary to break bad habits

Think of your brain as a yoga studio. 

Each decision you make, each habit you form, is like practicing a yoga pose.
 
Some poses are more challenging than others, and the same goes for choosing between a doughnut and a salad.

Neuroscience tells us that every time we make a choice, our brain forms new neural pathways. 

These pathways are like the muscle memory we develop in yoga. 

When you consistently choose healthy foods, you're essentially training your brain to make those choices automatically, just as regularly practicing a yoga pose makes it easier over time.

And what about those days when you just can't seem to hold that pose or skip that junk food? 

That's okay! 

In yoga, we often say it’s about the practice, not perfection. 

Each day is a new opportunity to strengthen your mindful eating habits, just as every yoga session is a new chance to improve your poses.

My client was operating in the impossibility of perfection for decades.

One wrong move and she gave up and went back to her old ways.  

So, we focused on two habits:
🧠 Healthier eating
🧠 Being ok with imperfection 

It’s about training your brain, building healthy habits, and being patient with yourself as you are practicing healthy habits. 

Change your habits, change your life

-    I am the Habit Breaker
-    My Habit Breaker Program will give you a Limitless Mindset
-    You can apply what you learn to ANYTHING
 
-    Get a super-hoomin mindset
-    Get to the next level
-    Go from Struggle Bus 🚌 to Unicorn 🦄- I am the Procrastination Buster

Join the other 200+ Habit Hackers and get insights delivered to your inbox: https://lnkd.in/g3Fi3xUX

P.S. It's a gorgeous Monday here in the Puget Sound. What did you get up to this weekend?
P.P.S. I practiced yoga, worked, hiked, hung with friends (did some dancing) cleaned and then imitated a slug.

Oh meh GERD…am I actually in toe balance pose right meow??

No way. 

I’ve been trying for years…9 years to be exact. 

And all of a sudden…BOOM. 

Here I am. 

Another parallel of yoga and how the brain works. 

You continue to enforce the behaviors that will get you closer to your goals…and them BAM. 

One day they just feel automatic now. 

They don’t require any extra thought or effort. 

It’s just what you do. 

Laterz prefrontal cortex and hellooooo basal ganglia. 

Join the other 200+ Habit Hackers and get insights delivered to your inbox: https://lnkd.in/g3Fi3xUX


-    I am the Habit Breaker
-    My Habit Breaker Program will give you a Limitless Mindset
-    You can apply what you learn to ANYTHING
 
-    Get a super-hoomin mindset
-    Get to the next level
-    Go from Struggle Bus 🚌 to Unicorn 🦄


P.S. Happy Friyay! What are you up to this weekend?
P.P.S. It's going to be crappy weather here - booskies.
P.P.P.S. When its rainy, do you read or Netflix and chill?

We are legit sideways on the water at about a 45-degree angle…

But, we’ve been this way for hours now…

Everyone is hanging on for dear life…(literally with life lines)..

Everyone has a life jacket on (it’s a great practice). 

And I have not been drinking any water for about 9 hours straight…

Because the journey to the head (bathroom) is a tricky one in these seas..

Everyone except for me and the captain have been sick multiple times 
because its been so rough.

I enjoy thrills…my stomach isn’t bothered by much…

Unless you are describing something gross, then I just can’t. 

There are a lot of lessons I drew from that experience…here are three right meow...
_________________________________________________________________________

Lesson 1: Adjust Sails for Change
 
Just as sailors adjust our sails to navigate changing winds, you have to adapt your responses to foster habit change. 

By understanding your brain's triggers and reactions, similar to how a sailor interprets the wind (thanks windy app), you can steer your actions toward desired behaviors.
 
Lesson 2: Stay Steady in the Storm

When faced with rough waters, sailors maintain a steady course. In the same vein, consistently pursue your new habit, leveraging the brain's ability to form new pathways, akin to using a rudder to navigate through turbulence.

The Captain of this vessel never let on that we were having issues, but made one of the crew pump the bilge pretty much the entire time. 

When we finally landed on Molokai, he said that was the most water he’d ever taken on. 

Could not tell. 

Well done, Captain. 
 
Lesson 3: Embrace Waves of Change

Sailors see each changing wave as a lesson in resilience and adaptability. Likewise, when altering habits, consider setbacks as opportunities to strengthen neural connections, learning, and adapting with each new attempt. 

Don’t give up – just pivot. You only fail when you quit. 
 
We eventually moored off of Molokai and boy was I happy to see dry land. 
It hits different when you can’t see land at 45 degrees.

We did see some pretty amazing whales breaching tho.

First leg of our trip...next was Lanai, Maui and then back to Molokai before we headed back home to Diamond Head.

_________________________________________________________________________
 
-     I am the Habit Breaker
-     My Habit Breaker Program will give you a Limitless Mindset
-     You can apply what you learn to ANYTHING
 
-     Get a super-hoomin mindset
-     Get to the next level
-     Go from Struggle Bus 🚌 to Unicorn 🦄
 
P.S. I was stuck next to someone who wanted to know everything about me and talk the entire time. I am introvert. 
P.P.S. I had to tell her I needed some quiet time. I essentially put her in time out haha. :P

The fascinating way your brain signals boredom and how it influences your wine sipping routine (with 6 strategies to counter it)

We’ve all been there. 

You get bored and think…

Oh…a nice little glass of rose would be nice

Rose all day…amirite?

Or on my boat, Mayday for Rose (tee hee)

Here are 6 ways you can stop that trigger and avoid the Pinot Pounds…

1. Replace wine with a new, engaging activity. 

Engaging in a new hobby or skill activates the brain's reward system, providing a sense of accomplishment and pleasure, similar to the dopamine release you get from wine but in a healthier way.
 
2. Practice visualization. 

Imagine yourself enjoying a different activity instead of drinking wine. This technique, as shown in the Cleveland Clinic study, can strengthen your mental resolve and the neural pathways associated with the new behavior.
 
3. Use the WOOP method (Wish, Outcome, Obstacle, Plan). 

By mentally contrasting your goal with potential obstacles, you're preparing your brain to navigate challenges, increasing the likelihood of success in changing your behavior.
 
4. Involve your senses in the new activity. 

The more senses involved, the stronger the neural pathways become, making the new behavior more likely to stick.
 
5. Repeat the new activity consistently. 

Repetition strengthens neural connections, making the new behavior more automatic and less effortful over time.
 
6. Connect socially. 

Share your goal with friends or join a group with similar interests. Social support can boost motivation and provide accountability, leveraging the brain's inherent social nature for positive change.

You're rewiring your brain to enjoy and prefer healthier activities.

Well done you. 

 _______________________________________________________________________

-     I am the Habit Breaker
-     My Habit Breaker Program will give you a Limitless Mindset
-     You can apply what you learn to ANYTHING
 
-     Get a super-hoomin mindset
-     Get to the next level
-     Go from Struggle Bus 🚌 to Unicorn 🦄
 
Join 200+ other Habit Hackers and get a juicy, brainy tip in your inbox every Thursday https://lnkd.in/gykXNsxa

6 Brain Hacks to Stop Sipping Wine Out of Boredom

4 unexpected ways our Procrastination-Busting Workshop will transform your productivity (and make you wonder why you didn't start sooner).

Imagine your mind is a productivity powerhouse, but:

→ It's slowed down by feelings of
🧠 Overwhelm
🧠 Anxiety
🧠 Guilt
🧠 Frustration
🧠 Hopelessness

So, you decide to make 1 essential change:

1) Join a unique workshop that...
2) Utilizes brain science techniques to conquer delay
3) Equips you with lasting productivity tools

This one-time workshop instantly offers you:

— Understanding of procrastination’s psychological and brain science roots
— Tactics to rewrite your procrastination patterns
— Productivity strategies grounded in brain science

You'll begin to see immediate benefits:

— Techniques to dismantle procrastination triggers
— Systems to establish efficient work routines
— Insights into how your mind can sustain productivity
— Confidence in your capability to achieve more

4 ways the workshop will enhance your productivity journey:

1.  You complete tasks more efficiently
2.  Your focus sharpens
3.  Your actions consistently align with your objectives
4.  Your enhanced productivity fosters a more fulfilling life

But your most significant triumph will sound like this:

"My stress alone is down at least 90% since last month. I credit that to this program."

How this workshop prepares you for sustained productivity:

— Identifies the triggers to your productivity
— Provides tools for immediate application
— Incorporates these practices into your daily life for enduring effectiveness
— Supports you at every step of your productivity enhancement

You need strategies that are as advanced as your brain.
 
DM me "Habit Breaker" if you're ready to kick your bad habits. 

The May 4 workshop filled up in ONE DAY. Taking reservations for the one in June meow. 
 
-    I am the Habit Breaker
-    My Habit Breaker Program will give you a Limitless Mindset
-    You can apply what you learn to ANYTHING
 
-    Get a super-hoomin mindset
-    Get to the next level
-    Go from Struggle Bus 🚌 to Unicorn 🦄


P.S. Got back late from the Black Crowes on Monday night, so I wasn’t up for posting yesterday. Great concert – had third row seats. 
P.P.S. We didn’t take selfies at the concert, but here is one with me and my cousin at CAKE :P
P.P.P.S. It was nice to have a bit of a break, did you miss me?

Uncover the loop in your brain that can be trained just like teaching an old dog new tricks (yes, they can learn new tricks, if you’re wondering)

Imagine you're a doggo, endlessly chasing your tail in a loop. 

That tail? 

It's the stubborn habit you can't seem to shake off. 

Enter the Habit Breaker Program, a holistic program of brain science designed to alter your habit loop for lasting change.
 
Here's a breakdown:
 
1. Your routine now: Spot tail (trigger) → Chase it (routine) → Feel momentary thrill (reward).

2. With the Habit Breaker Program: Notice trigger → Implement new action (routine) → Enjoy meaningful satisfaction (reward).
 
The program's impact unfolds like this:
 
— Pinpoints your habit's trigger, making it as obvious as a squirrel to a dog.
— Swaps the endless tail chase with actions that bring real joy and benefits.
— Solidifies this new behavior, ensuring it sticks like a favorite stuffy you carry everywhere around the house.
 
The transformation you'll experience includes:
 
— Old habits fade, like an ignored dog toy
— New routines bring joy (check out the waggy tail)
— Satisfaction deepens, as fulfilling as a hearty meal or a good pet sesh
 
Message me 'Habit Breaker' to step out of the circular chase and start your journey toward sustainable habit transformation.

 _____________________________________________________________________

-     I am the Habit Breaker
-     My Habit Breaker Program will give you a Limitless Mindset
-     You can apply what you learn to ANYTHING
 
-     Get a super-hoomin mindset
-     Get to the next level
-     Go from Struggle Bus 🚌 to Unicorn 🦄
 
I already filled up the Visualization Workshop for May 4…IN ONE DAY!!!!

Should I hold another one in June? 

If you want a spot, sign up here and I’ll consider a second: https://lnkd.in/g3Fi3xUX

P.S. Look at that annoyed doggo face. Does your dog have one of these?
P.P.S. If yes, required doggo tax in comments.
P.P.P.S. Do you see that Rainier has a little hat??

Embark on a voyage across the brain's vast oceans to conquer your most persistent habits (and watch as it revolutionizes every port of your life).
 
Are you circling the same old habits, finding yourself adrift in familiar waters?
 
Navigating habit change isn't just about mustering willpower; it's about charting the neural pathways of your brain.
 
Welcome aboard the Habit Breaker Workshop, where the science of the brain and the art of habit transformation converge like the confluence of winds and waves :P
 
The Habit Breaker Workshop
 
Chart your course through:
 
The Neural Compass: Navigate the intricate map of habit formation in the brain and understand why altering course can be daunting without a seasoned guide.
 
Chart a New Course: Employ techniques to recalibrate your brain's navigation system, steering away from harmful habits toward beneficial shores.
 
Cognitive Sea Charts: Explore the psychological currents that drive your habits and master the strategies to sail through them.
 
Why this workshop is your beacon:
 
🧠 Science-Anchored Approaches: Navigate with methods anchored in the latest brain research.
🧠 Hands-On Navigation: Engage in practical exercises to apply these insights as you steer through life's waters.
🧠 Tailored Guidance: Receive personalized captaining to ensure you can sustain your new course over the long voyage.
 
Testimonials from fellow navigators:
 
"I've stayed active and rarely ever have any alcohol." 

and

"I walked over 160 miles in March."
 
Are you ready to:
 
- Cut loose the anchors of detrimental habits?
- Harness your brain's potential to chart a positive course?
- Experience a transformative change in your sails that radiates through every aspect of your life?
 
Message "Habit Breaker" to embark on your transformative journey.
 
The next session of Habit Breakers is nearly at full crew. Only a few berths remain. Secure yours before the day ends.
 
Change your habits, chart a new life course.
 
-     I am the Habit Breaker
-     My Habit Breaker Program will give you a Limitless Mindset
-     You can apply what you learn to ANYTHING
 
-     Get a super-hoomin mindset
-     Get to the next level
-     Go from Struggle Bus 🚌 to Unicorn 🦄
 
P.S. Spent the day in Seattle/Bellevue yesterday. I have a FERRY hangover...
P.P.S. It's always good to connect with good friend tho - got to see my girl Caitlyn after my meetings. Looking forward to some days on the island tho.
P.P.P.S. Anyone else get exhausted after traveling? 


Dive into the world of brain science to shatter your toughest habits once and for all (and see how it transforms every aspect of your life).

Are you tired of battling the same old habits, only to end up back where you started? 

It's not about sheer willpower; it's about understanding your brain's wiring.
 
Introducing a transformative workshop where brain science meets the art of habit change:
 
The Habit Breaker Workshop
 
Here's what you'll explore:
 
The Neural Blueprint: Uncover how habits are formed in the brain and why breaking them can be so challenging without the right strategies.

Rewire Your Brain: Learn techniques to rewire your brain and replace harmful habits with beneficial ones.

Psychological Strategies: Delve into the psychological triggers of your habits and how to strategically overcome them.
 
Why this workshop is different:
 
🧠 Evidence-Based Techniques: All methods are grounded in the latest neuroscience research.
🧠 Interactive Learning: Participate in exercises that apply these insights to your life.
🧠 1:1 Coaching: Get 1:1 coaching to ensure your habit cycles are interrupted in ways that you can sustain long-term
 
Hear what past participants have to say:

"With regard to the effect it had on me, I am impressed with the results. I think that the test of time is the one that really matters and for me it has hit that mark."
 
​“My goal was 1 mile per day. I've averaged over 3."
 
Are you ready to:
 
- Break the chains of detrimental habits?
- Utilize your brain's power to foster positive change?
- Experience a profound shift that impacts every area of your life?
 
DM me "Habit Breaker" to start your new life. 

My next Habit Breakers session is almost sold out. We still have 2 slots available. They will be gone by the end of the day. 

Change your habits, change your life. 

-     I am the Habit Breaker
-     My Habit Breaker Program will give you a Limitless Mindset
-     You can apply what you learn to ANYTHING
 
-     Get a super-hoomin mindset
-     Get to the next level
-     Go from Struggle Bus 🚌 to Unicorn 🦄
 
P.S. Any plans for Easter?
P.P.S. Pic from my time on Molokai

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