Our smartphones are shaping our brains in subtle but significant ways. What happens when we take a break from them?

In this episode, I discuss a new study showing that just 3 days of reduced smartphone use can measurably change brain activity and 'cool down' craving circuits. The research taps into neuroplasticity - how stimuli like screen time actually rewires our brains over time. Other studies back this up, linking excessive phone use to poorer attention, memory, and self-control. Even short digital detoxes can start to reverse these effects.

2:00 - The study details: 25 adults limited phone use for 3 days. Brain scans showed less activity in reward/impulse areas when seeing phone images.

5:30 - How this reflects neuroplasticity. The brain is conditioned by what you feed it, including screen time.

8:45 - Other research showing impacts like worse attention and feeling 10 years younger after a 2-week detox.

10:30 - We check phones over 1000 times daily. This damages focus, stress, sleep and relationships.

12:00 - Tips: 72 hour reset, physical distance, disabling notifications, no phone zones.

Give your brain a break for just 3 days. You may be surprised by the changes you notice in your focus, mood and cravings.

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This week, Carly explores self-esteem. Drawing on ACT (Acceptance and Commitment Therapy), she shares personal stories, metaphors (yes, sushi trains are involved!), and practical tools to help you notice unhelpful thoughts without letting them run the show. It’s a powerful reminder that you don’t need high self-esteem to live a meaningful, courageous life.

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Please share this episode with anyone you think may benefit

What if your personality determined how much you enjoy exercise? New research reveals the personality traits that predict fitness levels, exercise enjoyment, and stress relief.

Researchers recruited over 130 adults and assessed their personality traits, fitness levels, and perceived stress. Participants then followed an 8-week personalised exercise program with different training styles. The study found personality traits like conscientiousness and neuroticism predicted baseline fitness. More interestingly, personality influenced how much people enjoyed each workout style - and the impact on outcomes.

Timestamps:
- 1:45 - Study overview and research questions
- 4:30 - Details on study participants and methodology
- 8:15 - Personality traits predict baseline fitness
- 10:30 - Personality affects enjoyment of different training styles
- 13:45 - The people who benefit most from stress relief

Key Takeaways:
- Knowing your personality can help tailor an exercise program you'll enjoy and stick to
- Don't be discouraged if you don't enjoy every workout - you can still gain mental health benefits
- Coaches should personalise plans based on personality to boost adherence and reduce stress

To learn more about your personality with a free Big Five personality test, check out this link.

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In this Week's Mojo Monday, Carly Taylor delves into how our attention affects mental wellbeing, exploring the concept of peripheral consciousness through Morita Therapy. Carly explains that peripheral consciousness allows us to focus on one thing while remaining subtly aware of our surroundings. Using anxiety as an example, she contrasts the Western approach of symptom reduction with Morita's view that emotions are natural and should be left to take their course. Rather than focusing and trying to control these feelings, Carly suggests allowing emotions to exist in the background and continue with purposeful actions. This approach, developed by Japanese psychiatrist Shoma Morita in the 1920s, emphasises accepting emotions and shifting attention to necessary tasks, fostering a healthier relationship with one's feelings.

00:00 Introduction to Mojo Monday

00:40 Understanding Peripheral Consciousness

01:26 Anxiety and Misdirected Attention

01:55 Morita Therapy's Unique Approach

04:05 The Paradox of Controlling Anxiety

05:43 Allowing Emotions to Exist

07:28 Morita Therapy in Practice

08:51 Conclusion and Final Thoughts

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Today I chat with Barney Mercer, an expert breathwork facilitator. We delve deep into the transformative power of breathwork, a practice that is not only changing lives but is also gaining traction as a powerful tool in mental health and well-being. Through our discussion, Barney shares his personal journey and the potential of breathwork to unlock emotional and physiological healing.

The conversation delves into various types of breathwork, and covers the significant physiological impacts of controlled breathing. Barney also talks about guiding men's breathwork sessions, setting up a safe and comfortable environment, and teaching the science of breathing for mental health and performance. They explore the potential for breathwork to be included in educational curriculums and corporate settings, advocating for broader access to this powerful practice.

What You'll Learn:

Introduction to Breathwork: Discover what breathwork involves and why it is considered a powerful, yet underutilized, tool for mental health.

Emotional Releases: Understand how breathwork sessions can lead to profound emotional releases, helping individuals process and let go of deep-seated traumas and stress.

Physiological Impact: Learn about the physical effects of breathwork, including the impact on neurotransmitters and the potential release of naturally occurring DMT during intense sessions.

Barney's Journey: Gain insight into Barney’s personal transformation through breathwork and how it led him to become a facilitator, helping others achieve similar breakthroughs.

Group Dynamics in Breathwork: Explore how shared energy in group sessions can enhance individual experiences and lead to collective healing.

Breathwork and Science: Dive into the scientific aspects of breathwork, such as CO2 tolerance and its effects on anxiety and stress management.

Future Vision: Barney shares his vision for integrating breathwork into everyday environments, emphasising its potential to benefit everyone from school children to corporate employees.

Resources:

Connect with Barney Mercer:

• Website: Breathe Into Life
• LinkedIn: Barney Mercer
• Instagram: @breath.into.life
• Join a Session: Check out Barney's sessions in Mornington, Hawthorn, and beyond.

Breathwork has the potential to revolutionise our approach to mental and physical health. By embracing this natural and transformative practice, we can unlock new avenues for healing and personal growth. Whether you're new to breathwork or looking to deepen your practice, Barney's insights offer invaluable guidance on this powerful journey.

Support the Podcast:

If you enjoyed this episode, consider subscribing and leaving a review on your preferred podcast platform. Your support helps us bring valuable conversations like this one to a wider audience.

Share this episode with someone who might benefit from these insights.

01:06 Experiences with Breath Work

05:39 The Science and Impact of Breath Work

07:20 Barney's Journey to Breath Work

20:04 The Power of Group Sessions

33:05 Struggles with Traditional Psychology

34:10 Introduction to Psychedelic-Assisted Therapy

35:25 Creating a Safe Space for Breathwork

36:49 Men's Breathwork Sessions

42:20 The Power of Emotional Release

50:38 The Science of Breathwork

59:08 Breathwork in Schools and Corporates

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New research reveals screen time could be worse for kids' development than we thought.

In this episode I discuss new research on the negative impacts of screen time on social-emotional development in young children. It highlights recommendations around limiting screen time and data showing most families don't meet these. The research found increased screen time is associated with hyperactivity, emotional problems, conduct issues, and peer problems in kids under 5. It suggests fast-paced, overstimulating content and less social interaction contribute. Lack of sleep and physical activity due to excessive screen time are also detrimental.

Timestamps:
- 0:00 Intro
- 1:15 Screen time recommendations
- 2:30 Research on screen time and child development
- 5:15 Potential reasons for negative impacts
- 6:45 Concerns around sleep and activity
- 8:15 Recommendations for parents

Don't let screens sabotage your child's development. Listen now to learn how to set healthy limits.

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In this week's Mojo Monday, Carly Taylor discusses the importance of embracing discomfort as a part of truly living life. She references a quote by Dr. Steven Hayes, founder of Acceptance and Commitment Therapy (ACT) to highlight how avoiding discomfort can prevent personal growth and meaningful experiences. Carly shares her personal struggle with writing her book due to feelings of imposter syndrome and fear of judgment. She encourages viewers to recognise that saying no often stems from a desire to avoid discomfort rather than from disinterest.

00:00 Introduction and Inspiration

00:53 The Gatekeeper of Discomfort

01:19 Personal Struggles with Discomfort

02:57 Encouragement to Embrace Discomfort

03:54 Living Life to the Fullest

05:35 Final Thoughts and Apologies for the sound quality!

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Please Support the Podcast: If you are enjoying, do me a small favour which helps a lot - subscribe and leave a review on your preferred podcast platform. Your support helps us bring valuable conversations like this one to a wider audience.

Today I sit down with Martijn Arns, a biological psychologist at the forefront of applied neuroscience, to discuss the advancements and challenges in psychiatry. We delve into his pioneering research on brain biomarkers, the promising applications of brain stimulation techniques like Transcranial Magnetic Stimulation (TMS), and how lifestyle factors may influence conditions such as ADHD. Martijn also shares cutting-edge insights into the role of heart-brain coupling and the potential impact of psychedelics in mental health treatment, offering a glimpse into the future of personalised and stratified psychiatry.

What You'll Learn:

1. Understanding Biological vs. Clinical Psychology: Martijn explains the focus of biological psychology in studying brain activity rather than engaging in traditional talk therapy.
2. The Role of Biomarkers in Psychiatry:
3. • Discover the challenges of seeking biological signatures for psychiatric conditions.
   • Understand why a biomarker-driven psychiatry might be theoretically impossible due to clinical impairment and situational variables.
4. Innovations in Brain Stimulation:
5. • Explore the mechanisms and applications of TMS for treating depression and other psychiatric disorders.
   • Learn about the groundbreaking use of heart rate to optimise TMS targeting, enhancing treatment effectiveness.
6. Lifestyle Factors and ADHD:
7. • Understand the significant role sleep and sunlight exposure play in ADHD symptoms.
   • Consider the implications of lifestyle interventions in managing and reducing ADHD diagnoses.
8. The Exciting Future of Psychiatric Treatments:
9. • Dive into how psychedelics might transform therapeutic approaches with their profound effects in combination with therapy.
   • Reflect on the potential shift from daily medication to periodic brain stimulation treatments.

Key Takeaways:

• Psychiatry is evolving, with innovations in neuroscience paving the way for more personalised and effective treatments.
• There's a growing recognition of the importance of lifestyle factors, like sleep and sunlight exposure, in influencing mental health conditions, especially ADHD.
• Advancements like TMS offer hope, showing potential even where conventional treatments have failed.

Future therapies may focus more on brain stimulation and targeted interventions rather than a one-size-fits-all medication approach.

Resources:

For more insights and updates on cutting-edge neuroscience research, visit Brain Clinics at brainclinics.com.

Connect with Martijn Arns on LinkedIn to follow his latest work in applied neuroscience.

Share this episode with someone who might benefit from these insights—understanding and innovation in psychiatric treatment are vital as we move towards a future of tailored mental health care.

00:40 Biological vs. Clinical Psychology

01:38 Journey Through Academia and Early Career

04:04 Starting Brain Clinics and Translational Research

06:48 Challenges in Psychiatric Diagnosis

16:20 Stratified Psychiatry and Biomarkers

27:26 Transcranial Magnetic Stimulation (TMS)

31:25 Ethical Considerations in TMS Treatment

32:40 Future of Brain Stimulation Treatments

33:34 Personal Experiences with TMS and Psychedelics

34:23 TMS Applications Beyond Depression

36:02 Innovations in TMS Targeting

37:21 Heart-Brain Coupling and TMS

40:18 Exploring the Vagus Nerve and Depression

47:39 Sleep's Role in ADHD

55:59 Lifestyle Factors and ADHD

01:00:34 Exciting Ventures in Brain Research

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