Think back to high school and the inevitable labels that follow students around. Geeks and nerds like Steve Erkle from the hit show Family Matters inevitably were perceived as having high IQ and low EQ, while the socially popular kids were high EQ and sometimes low IQ.

Emotional intelligence (EI) refers to the ability to perceive, control, and evaluate emotions. Some researchers suggest that emotional intelligence can be learned and strengthened, while others claim it's an inborn characteristic.

Humans are inherently emotional beings, which differentiates us from AI (artificial intelligence). Awareness and control of emotion is where the intelligence quotient comes in. If you can recognize an emotion and manage those feelings, that is emotional intelligence. If you can read or sense the emotions of others and respond effectively, that is also emotional intelligence.

Are you a master of being “OK”?

Rather than wearing the traditional “brave face" I encourage authentic reflection and conversation in honor of mental health month. To thrive in the 21st century requires an agile mind and a hefty amount of emotional courage.

“Courage is not an absence of steps, it is fear walking.”

Majesty and a sense of awe draw us to waterfalls, beaches, and mountains.  The sounds of cascading water are therapeutic and the sight inspires artists and writers.  While water in motion is a powerful symbol for renewal, it is also a source of wellness for the mind, a resource worth protecting.

Swimming underneath a waterfall this last week reminded me of research on the cognitive benefits of immersion in nature.  Holding facts in your  memory while solving a problem (working memory), flexibility of thinking, and the ability to stay focused all improve after exposure to nature. 

Earth Day is approaching and this year’s theme is “Invest in our Planet.” Whether you are a native city-dweller, an open-spaces seeking tree-hugger, or one of us that lives in between, there is scientific evidence that immersing ourselves in nature has cognitive benefits. Investing in a sustainable planet is then an investment in our mental performance.

"If we surrendered to earth's intelligence we could rise up rooted, like trees. Rainer Maria Rilke

Our family celebrated Easter, Hawaiian style, across three generations. I always love these gatherings, and recently found more data on the physical benefits. Putting your loved ones first extends your lifespan. Discovered in unusually healthy global communities called Blue Zones, this mindset is credited with fostering longevity past 100 years of age. In the 5 places around the world where people consistently live over 100 years old, you will find centenarians 10 times more frequently than in the United States.

Effective leadership requires a thorough understanding of human behavior, especially our own. Recognizing the unconscious and ancient drivers of the mind is foundational, which impacts every level of leadership from CEO to parenting. While human behavior is complex, the ancient brain has some very simple rules. “ Status is a significant driver of behavior at work and across life experiences.” - David Rock, author of Your Brain at Work

Ancient brain rule: The brain reacts strongly to threats, perceived or real.

Relevant triggers: A sense of status going down activates your threat circuitry. A sense of status going up activates the reward circuit.

Your ancient brain instinctually drives human behavior according to the level of threat it perceives. The reverse is also true. Reward circuits in the brain are activated when a sense of status goes up. Taking employees for granted is neglecting a powerful motivator and degrades loyalty.

So how does this play out in an everyday scenario?

On average, an American adult makes 35,000 decisions per day. Whether it is choosing which mustard you want at the grocery store, or a major leadership decision, our mental decision-making network does not prioritize. On any given day, your mind has a finite number of decisions it can make regardless of the importance of them. Whether it is which socks to wear or what marketing strategy to implement next, each involves a series of decisions that diminish your decision bank for the day. That number will vary depending on the individual, the current demands on them, and how well that individual is taking care of their mind. The repeated act of decision making impairs your ability to control the quality of decisions that follow in a phenomenon scientists called decision-fatigue.

For at least ten years, science has documented the hazards of Daylight Savings time (DST). The loss of a single hour of sleep can wreak havoc on the body for days, weeks, and even months. More than 60% of the world’s countries have kicked the time change to the curb for good reason. The states of Arizona and Hawaii do not observe the twice per year shift either. Night owls and teenagers suffer the most. In addition to the feeling of jet-lag, statistics compiled by Northwestern Medicine show DST throws off your circadian rhythm and is linked to a concerning list of immediate and long-term health effects. Here is how DST can impact your health and what to do to diminish the hazards of this shift.

Take a look at this brain! Remember the flush on your skin and increased energy after coming inside from the playground? This is what your brain looks like after 20 minutes of walking. Improved cognitive performance on exams after exercise has been documented consistently in research and this is why!

Motivation is touted as the fuel that drives success, but how do you fuel motivation? Motivation is tricky. It surges and ebbs, and can be a frustrating mindset to keep consistent. According to research, we set goals with intention, and 82% of the time it fizzles within a month. What about the 9% that succeed? How do high achievers do this and expand their percentage of success, not only thriving in professional goals but also achieving success in personal as well as professional goals?

Keeping motivation is achievable. Here is how.

Mimicry of those you want to emulate can be a powerful tool for leveling up your game. Whether it is adopting the character of a person who has already accomplished your goals, the stance of an athlete you admire, or a leader in your industry, mirroring their “presence” capitalizes on a little shared secret of the mind. Your mind has a special type of neuron dubbed “mirror neurons”. Mirror neurons explain the “Monkey see, monkey do” behavior we joke about. And yes, they were originally discovered by scientists who noticed this unusual behavior in primates. You can leverage the existence of these neurons to adopt the nuances of that success that define those you want to emulate.

Have you ever hit a plateau and weren’t sure how to get unstuck? If this doesn’t happen to you regularly you are not expanding your skill set. Having a personal and professional goal that challenges you keeps you moving forward in ascension mode. In honor of “Focus February”, I am challenging myself with a personal and professional goal. I am committing to launching a Brain Breakthrough Course in March (stay tuned!) AND to achieving a new level of difficulty in skiing. Whoosh, is it terrifying!

Experience is invaluable and has the potential to create whole new levels of excellence. The benefit of experience is that our mind picks up nuances that allow us to quickly utilize our knowledge with the skill of a master. We develop a “sixth sense” which is an under appreciated skill set in the workplace. As Malcolm Gladwell describes in his book Blink, it is the “power of thinking without thinking.”

January is a month that feels fresh. With the new year comes intense motivation to take on a superhuman cape, aim high and reach for the stars. How’s that working out for you?

It is so common for people to quit on the second Friday of the month, that Strava, a Running and Cycling tracking app, named this day “Quitters Day”. It is possible to achieve the transformation you seek with a deeper understanding of human behavior around habits and strategic methods, but far more efficient with a helping hand who already knows what works.

These women are both 80. Whether we are intentional or not, we transform. Our bodies mirror our lifestyle habits. Our minds do too, but the impact on our brain is not as visible. Excellent minds are crafted with habits that foster intellect.

The result of the easy path is rarely one we desire. Where we are by the age of 80 is a compilation of over 29,000 days of choices and habits. You have dozens of choices today that will transform you. I encourage you to foster agility for your body and your mind, not fragility.

Holiday brain drain is real. I love being the one to love, nurture, and create environments of gathering hearts. But, it’s a brand New Year and I almost fell into the holiday trap of utter exhaustion. Why? Because for the last month and a half, I have been the family ringmaster. Prioritize your mental health and change the paradigm.

Listening to holiday music on repeat can create mental fatigue. While music is great for retail sales, too much of it can have a detrimental affect on your ability to think. Decrease holiday exhaustion and stress with strategic brain hacks designed to master the distractions and still relish the holidays.

One of my parents did not survive COVID-19 in 2021. The other is struggling with what scientists now recognize is accelerated brain aging due to the pandemic. And our youth are suffering from brain aging related to the pandemic as well.

This young lady was inducted into the SAT/ACT Hall of Fame. She is among those who scored 1200 or above on the SAT. According to numerous statistics, she will not have the same opportunities or pay as others who have scored similarly simply because of her gender.

Taking a deep breath, I engaged in a practice known to decrease stress AND… I really enjoyed it.