BRAIN SCIENCE

AT WORK
Use neuro-science to
transform your career

By Dominique Ara
The first step towards getting
somewhere is to decide that you are
not going to stay where you are.
- Chauncey Depew

This edition first published 2018

© 2018 Dominique Ara
INTRODUCTION

When you know it's time to act

So how do you know when it is time to make some changes in your career?

As an example, let us consider a career shift. How did you get your job?
How long have you been in that role?

Robert has been in this company for quite a number of years; he knows the
job, what is expected, and he knows the ropes well enough to deliver good
results. The same boss has led him since the beginning and is not very
inspiring anymore: same pitch, same song. Rob is mainly involved in many
project teams, hence, little opportunity to build meaningful relationships
with colleagues.

Often in (virtual) meetings, he has found his own way to remain productive
(he believes he is), and his life-work balance principles do not provide room
to socialise and network at work. But he does get a good salary.

INTRODUCTION: When you know it's time to act 3

A friend of his, Sheila, paid a visit to his place to share some great news:
she has found a new position in Corp X and seems very excited by the
challenges ahead. Her eyes sparkle, and she sounds enthusiastic and full
of energy. She talks about her aspirations in this role, the possibilities she
sees, describes the profile of great people she will soon collaborate with,
how she even got the permission from her boss to make mistakes in
order to learn faster. She cannot stop smiling. While listening to her and
observing somehow her happiness, Robert’s mind wanders.  He feels
something's happening in his gut and around the heart. A heat?  His
heart beat is increasing slightly. And then he recognises it’s a little voice,
whispering from far away, making him realise that, indeed, he is far away
from being so energetic and engaged in his job.

You know when it’s time to act when you pay attention and allow the
space for your feelings and inner voice to speak to you.

What has happened?

In fact, scientists have found that almost 45% of our behaviours are
1
automated. They happen beneath the level of consciousness. This can
be very useful, because we do not want to burn our energy by making
hundreds of decisions every day on, for example, cleaning teeth, driving
a car, or saying “excuse me” when bumping into someone.  Through the
constant repetition of individual actions, we create automated
behaviours that become “normal” and thus comfortable and effortless.

From the neuroscience point of view, it may be that your ‘automatic pilot’
mode is leading your professional life. You are so comfortable that you
do not even really feel alive. It is because your Executive Brain – situated
in the prefrontal cortex – is not contributing as it could.

1 Hougaard & Carter, 2018

INTRODUCTION: When you know it's time to act 4

What can you do now?

You will find here the 4 tips I am using with my clients to awaken their
awareness :

1.     Understand the neurobiology of your prefrontal cortex

2.     Remember the power of visuals
3.     Choose the smallest action
4.     Shut down your inner critic

INTRODUCTION: When you know it's time to act 5

1
Understand the neurobiology of
your prefrontal cortex
The brain is an intricately interconnected biological organ with a mass of
different structures responsible for producing our biological micro reactions,
feelings, thoughts and actions.

It's now accepted that we

have 6 brains 2 at work 24/7.
Incredible, right?

2 Judith E. Glaser, 2014

SECTION 1: Understand the neurobiology of your prefrontal cortex 6

The 6 brains
1. The Heart Brain contains approximated 40’000 neurotransmitters.

2. The Gut Brain produces almost all of our serotonin: neurotransmitters

of pride and hunger and is still quite unexplored.

3. The Limbic Brain (orange), which is a bit like a library, contains all our
emotional memories.

4. The Reptilian Brain (red), the seat of fight, flight- freeze responses, is
there to protect us from all kinds of danger and produces the stress
hormone Cortisol.

5. The Neo Cortex (blue) is the places where all of our knowledge is stored.

6. The Prefrontal Cortex (green) is the so-called Executive Brain.

Our Prefrontal Cortex

When considering shifts and self-leadership, our key partner is the
Prefrontal Cortex or Executive Brain, which has the 10 following
characteristics:

It’s our newest brain that stands for our vision of ‘us’, who we are
as human being;
3
It weighs only 4% -5% of our total brain;
It burns 50% more energy [glucose] when thinking than for
physical activity;
It is the seat of our will and self-consciousness;

3 Rock, 2009

SECTION 1: Understand the neurobiology of your prefrontal cortex 7

 It is future oriented;
It’s capable of holding a vision long-term;
It’s the place of prioritisation and planning;
It loves visual representation (because it saves energy);
It is the decision-making centre (although its ability to make
great decisions is a limited resource).
It’s the place of the growth mind-set (as opposed to the fixed-
mind-set)

Your biological inner self

The executive brain activates when you start dreaming and thinking of
the future, planning, setting goals, especially in terms of aspirations. An
aspiration is not a goal: rather, it is a wish, a direction, a hope or desire to
achieve something, some sort of a feeling.

In the field of career management and job search, your own aspirations
may reconnect you with many desires.

Aspirations may lead you to reflect on the kind of people you would love
to work with; the kinds of activities you would love to do more of every
day; the kind of working environment that would make you more
committed.

Allow yourself 20 minutes of uninterrupted time and download the

questionnaire here. or use the one below. Project yourself in the
*Future-professional-you* and unleash your desires and wishes.

For that purpose, do not use your computer: print the questionnaire and
use a pen that you like very much.

SECTION 1: Understand the neurobiology of your prefrontal cortex 8

The questionnaire
1. What are your aspirations for your work life in the coming year?
Please describe it in some detail.

2. What if your work life would be just like that?

SECTION 1: Understand the neurobiology of your prefrontal cortex 9

The questionnaire continued...
3. What is the working environment you are after?
Please describe it in some detail.

4. What if you could work in such an environment?

SECTION 1: Understand the neurobiology of your prefrontal cortex 10

The questionnaire continued...
5. Who are the best people you like to work with?
Please describe it in some detail.

6. What if you could work with such people regularly?

SECTION 1: Understand the neurobiology of your prefrontal cortex 11

The questionnaire continued...
7. What are you really good at, what are your talents at work?
Please describe it in some detail.

8. What if you could do every day what you are good at?

SECTION 1: Understand the neurobiology of your prefrontal cortex 12

A quick reflection
Before reading forward, take the time for self-reflection

Which questions were easy to answer and put you in “flow”?

Which questions were less natural to answer?

What have you learned or what was surprising for you when
answering these questions?

SECTION 1: Understand the neurobiology of your prefrontal cortex 13

2
Remember the power of visuals
When you have completed this exercise in a relaxed manner, you should
now possess a “written picture” of what you wish for in your near future.
You may now even be in a nice place mentally, feeling good and energised.

Let us leverage on this magical moment when so much seems possible

and dig into what you are picturing in mind. The aim is to reduce complex
concepts into fewer, simpler ideas.

Be gentle with yourself. Self-compassion is very welcome here.

Preparation

Put some nice and relaxing music on. Before drawing, let your creativity fly.

Read your answers again and visualise them on the screen of your mind;
watch yourself navigating in that new setting. What do you see? How
does it feel?

SECTION 2: Remember the power of visuals 14

Thanks to that little shift in your mind, your dopamine production is
increasing (hormone of drive). At the same time, you may also be
producing some serotonin (hormone of pride) if you like what you see
in the *Future-Professional-You*.

Draw a picture of what you have described

Now you’re ready to represent what you saw in your mind’s eye.

Use the next page - or better yet, grab a big sheet of paper, like A3
(double size of an A4) or a paperboard sheet.

Draw some simple symbols or more complex images on your sheet of

paper. Also use some colours to make the drawing more vivid.

You do not have to create a piece of art. Do not judge the quality of the
drawing. As long as you feel the clarity of what that picture represents
for you, you’re at the right place.

SECTION 2: Remember the power of visuals 15

Draw a picture of your vision

SECTION 2: Remember the power of visuals 16

Congratulations on having transformed your words into a sketch.

By expressing your thoughts, you help and educate your brain,

embodying what you want for yourself in the near future. With a strong
vision in mind, you will be far more at ease to recall it. So why don’t you
give it a name?

Give it a name
Choose one or two words to describe your *Future-Professional-You*: it
doesn’t have to be precise, simply meaningful to you. The intent here is
to integrate your vision born in your Executive Brain into your Neo Cortex
and Limbic Brain.

The Neo Cortex needs words to fire up, the Limbic Brain needs to
associate with a feeling.4 When you get strong neuro-firing between
Executive, Limbic and Neo Cortex, you are teaching your brain about
what to focus on, and what you want your future to be.

It is a bit like programming a computer... and your ideas are fully

integrated in your mind.

Create a new pattern for your brain

To imprint the bright picture of the *Future-Professional-You* on your
mental screen and memories, transform your one-off thoughts into a
lasting inner vision.

Bear in mind that the way we process information from the external
world is not the same. Some people use their visual channels; some
prefer closing their eyes to listen carefully to words and sounds/noises;
others are accessing information through physical contact and touching.

4 Siegel, 2010

SECTION 2: Remember the power of visuals 17

What is your preferred medium of choice?

So what is your preferred medium of choice? A recording on your phone?

Your computer?  A bracelet that you can touch and feel?

I like drawing - it’s not that I am good at it, but I have great feeling when
I am using colours. So I sketch ideas on canvas and hang them to the
wall. Then to have it with me all the time, I put the picture on my phone.

One of my clients is more kinaesthetic. She walks around with a key

holder that she made with coloured strings which reminds her of her
ambitions and intent.

Whatever it is, build a cue that means something to you.

How to reconnect to your vision

Take a timer. Every morning, before starting your working day, look at
the picture you drew hanging on the wall or in your phone, or touch your
key holder for two minutes to reconnect with “it”.

Articulate out loud the name you have given to that vision like a mantra,
if you really want to make it happen.

Choose a physical posture while doing that, always the same.

Sounds ridiculous? Try it out.

You will soon harvest the fruit of that practice.

SECTION 2: Remember the power of visuals 18

Watch out

You may wish that “things” could move faster. Well, sorry to break to you
but fast is not a word that is integrated in the prefrontal cortex.

A sense of emergency is driven by the reptilian brain and for the time
being we do want to arouse that part of your brain with cortisol, the
neurotransmitter of stress.

So, let’s remain under the influence of dopamine and serotonin.

Hold the vision and act on it

You asked yourself the key questions for your career shift (download the
questions here) that enabled you to draw the picture of your desires and
aspirations. You even have one or two words to describe it.  And because
you take your career seriously, you’re playing the game of focusing on
your vision every day by activating your prefrontal cortex daily.

You hold the vision. The next step is to act on it. Your will is strong. You
really want to impact on your future now.

So here is the next step for you.

SECTION 2: Remember the power of visuals 19

3
Choose the smallest action
Like the saying goes ‘the journey to Himalaya starts with one little step’.

When to decide

Most of us are wired in such a fashion that we make the best decisions in
the morning.5 The Executive Brain is fully loaded with energy and is ready
to tackle complexity with clarity.

So if you start the day by opening your mail box and answering emails, or
chatting with colleagues about business issues (problem solving mode), all
the fresh energy will be gone in less time than you think.

So please, don’t deplete your energy and manage your focus instead.

5 Rock, 2009

SECTION 3: Choose the smallest action 20

Every Monday, before anything else, start by taking the time to revisit the
big picture of your future and articulate its title. Focus for two minutes.
Tell yourself what you see, and connect to the feeling associated with it.
Decide what small action you want to take for that specific week. And
last, make a commitment to yourself to act.

Examples
Your own transformational journey is an accumulation of small actions,
scheduled in your weekly planning, that lead your energy and awareness,
and direct your focus toward your aspirations.

Smallest actions could look like:

Having a conversation on your vision with your best friend and

beloved;
Reaching out to a mentor to get their feedback on your vision;
Consider taking free Coursera 6 e-training, which offers high-quality
sessions on a range of topics, to expand your knowledge in your
chosen field of growth.
Reconnecting with your vision for 2 minutes every morning.

These are only a few examples, and I would strongly recommend that you
use your imagination and creativity to spot the best smallest action.

6 www.coursera.com

SECTION 3: Choose the smallest action 21

4
Shut down your inner critic
From time to time – or even more often! –, you may hear your ‘inner critic’, a
little voice inside your mind telling you …

How on earth are you going to get there?

You know it's impossible because you are too...

Fill in with your vulnerability: age, gender, nationality,

credentials, grade, weight, lack of experience, fear etc.

So, stop dreaming and go back to

what you know and what you have!

SECTION 4: Shut down your inner critic 22

Here it goes again...
The reptilian brain reacts to threats fare more quickly than any other part
of the brain. That little voice has been triggered by your natural defence
system, and the release of cortisol and norepinephrine is triggered by the
neurochemistry in the Limbic and Reptilian Brain.

In simple words, your emotion-creating and mood-shaping Limbic brain

areas have started to run without asking permission, to protect you from
the unknown …  You don’t want that feeling to take control of your
decisions. So, as Brene Brown 7 would put it, leave your fear and guilt
and inner critic “on the back seat of your car” and keep driving your life.

First Aid tools

When you feel that your thoughts and inner voices are hijacking your
mind, first things first:

Stop everything you’re doing. 

Shake your hands as if you wanted to get rid of something sticky, and
inhale deeply whilst bringing back your arms and hands in a comfortable
position. Close your eyes, if you wish, or maintain a soft focus on an object,
and keep on breathing slowly and profoundly 6 times. Count your breaths.
Redo this breathing technique as long as you need to.

Recognising, understanding and being aware that this little voice is just an
automatic response to fear is a key skill that determines the level of self-
leadership you can activate to achieve the vision of the professional you.

And yes, we can all learn it.

7 Brown, 2013

SECTION 4: Shut down your inner critic 23

Remember
Making major shift does not happen overnight. The best way to get where
you want to be soon is to:

Beat your inner critic (Packman, Gremlins, or Voldemort, choose)

Prioritise and do your smallest action every week;
Watch and embody your Future-Professional-You
And make your executive brain your best friend.

This recipe has worked for many people before you. So I really believe that
it will work for you too. Enjoy your journey!

CONCLUSION: Remember 24
Bibliography
Brown, B., 2013. The Power of Vulnerability: Teachings of
Authenticity, Connection, and Courage. s.l.:Sounds True.

Hougaard, R. & Carter, J., 2018. The Mind of the Leader: How to
Lead Yourself, Your People, and Your Organization for
Extraordinary Results. s.l.:Harvard Business Review Press.

Judith E. Glaser, 2014. Conversational Intelligence, how leaders

build trust. New York: Bibliomotion.

Rock, D., 2009. Your Brain at Work: Strategies for Overcoming

Distraction, Regaining Focus, and Working Smarter All Day Long.
s.l.:HarperCollins e-books.

Siegel, D. J., 2010. Mindsights, the new science of personal

transformation. s.l.:Bantam Publisher.

Bibliography 25
About Dominique
Dominique has studied human relationships,
psychology, leadership, self-development and
communication for over twenty years.

With her extensive experience as a business coach,

trainer and speaker, Dominique has helped over 8,000
professionals – from students to senior executives –
discover the tools they need to realise their full
potential, whatever their aspirations.

Find out more at:

dominique-ara.com

About the author 26

The creation of a thousand forests
is in one acorn.
- Ralph Waldo Emerson
dominique-ara.com