The Dr CK Bray Show: Recent Episodes
Dr. CK Bray
The Dr. CK Bray Show is a 20-minute science and research-based podcast that aims to provide the information you need to create a better life and career. Dr. Bray shares the latest research findings in the areas of business, personal excellence and achievement, resilience and thriving, career, learning, leadership, change, and health. He also provides a one-stop resource for actionable advice and tools to cover every aspect of your life. Be prepared to be simultaneously educated and entertained.
When four indigenous children survived 40 days alone in the Colombian Amazon after a plane crash, the world called it a miracle. But what if their survival began years before the crash? In this episode, Dr. CK Bray explores the remarkable story behind their resilience and what it reveals about raising children who are confident, capable, and prepared to navigate life's unexpected challenges.
Discover why confidence isn't built by protecting children from every struggle but by gradually giving them opportunities to learn, contribute, solve problems, and grow. You'll walk away with practical parenting insights and a fresh perspective on how to raise children who don't just survive adversity, but thrive because they've been prepared for it.
QUOTES FROM DR. BRAY
"Confidence is not created through encouragement alone. Confidence is built through experience."
"Children do not become capable because we repeatedly tell them they are capable. They have to discover it for themselves."
"When we remove every obstacle, solve every problem, and rescue them from every uncomfortable experience, the very challenges we try to eliminate are the ones that help them build resilient, adaptable brains."
What if the hardest part of learning something new isn't the skill—but your brain?
In this episode, Dr. Bray dives into the neuroscience of first attempts and explains why your brain naturally resists change, how new neural pathways are built, and why feeling awkward is actually a sign of growth. Discover why confidence doesn't come before action, it comes because of it. If you've ever wanted to try something new but hesitated, this episode is for you. And for once, Dr. Bray kept it under 5 minutes!
Aditi Subramaniam, The Neuroplasticity of First Attempts. May / June 2026 Psychology Today
QUOTES FROM DR. BRAY
"Novelty, aerobic exercise, and repeated practice all act like fertilizer for new connections in the brain. Slow fertilizer, but fertilizer nonetheless."
"Novelty, in short, rewires our brains. Each stumble and recovery forces the adult brain to reroute, reconnect, and revise."
"Try something new at least every 30 to 60 days. Go out and do something totally different."
Why is it so hard to say "no" even when we know we should? Most of us believe we'd stand up for our values in difficult moments, yet research shows we often choose compliance over conviction. In this episode, we'll explore the fascinating psychology behind why we say yes when we mean no, why authority and social pressure are so powerful, and how understanding your values can help you make decisions you'll be proud of long after the moment has passed.
QUOTES FROM DR. BRAY
"In every workplace, home, and classroom, defiance is the exception and obedience is the rule. But it doesn't have to be that way."
"That discomfort is the key to our power to defy. It shows up as tension in the back of your neck, a headache, a stomach cramp, general uneasiness. It's an internal compass guiding us back to our values."
"Learning to say no isn't just about courage. It's about preparation."
Sunita Sah, DEFY, The Power of No in a World That Demands Yes
Sunita Sah, Psychology Today, January/February 2025 Issue
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What if your best employee is not burned out or ready to quit, but is slowly losing the energy, curiosity, and enthusiasm that once made them exceptional?
In this episode, Dr. CK Bray explores the emerging concept of quiet cracking, the slow and often invisible erosion of engagement and human potential that can occur long before performance begins to decline. Drawing on neuroscience and organizational psychology, he explains why it happens, why leaders often miss it, and what they can do to create workplaces where people do not simply survive the demands of work, but truly thrive. If you care about building healthy, high performing teams while helping people become the best version of themselves, this is an episode you will not want to miss.
QUOTES FROM DR. BRAY
"We stop asking what's possible and start asking what is only necessary. Curiosity quietly gives way to caution. Creativity is replaced by efficiency."
"Many people quietly assume this is simply what success feels like — that adulthood or leadership or ambition inevitably requires living in a state of constant depletion. I don't believe they do."
"Work should challenge us, but it shouldn't slowly diminish us."
In this episode, Dr. CK Bray explores a question every leader should be asking: If organizations have invested so much in employee wellbeing, why are so few people truly thriving at work? Drawing on neuroscience and organizational psychology, he challenges the idea that wellbeing is the ultimate goal and offers a different perspective: wellbeing is the doorway, but human thriving is the destination.
You'll discover why thriving is about much more than happiness or work-life balance, what the brain actually needs to perform at its best, and how leaders can create workplaces where people have the energy, trust, purpose, and resilience to do their best work. If you want to build healthier teams, stronger leaders, and sustainable high performance, this episode will change the way you think about wellbeing and what it really means to thrive.
QUOTES FROM DR. BRAY
"Thriving isn't about making employees happier. It's about creating the biological conditions where people can do their very best work." "Recovery is not separate from performance. Recovery is actually a key part of performance."
"Perhaps the opposite of quiet cracking isn't simply avoiding burnout. Perhaps it's creating workplaces where people feel engaged, valued, challenged, and supported enough that they become more of who they are, not less."
Wouldn't it be fantastic if we could cut down the work we do while still increasing our productivity? If we could discover what things we do in a day that have the most impact on our success and happiness! The answer has been around for more than 70 years—the Pareto Principle. Most individuals have heard of the Pareto Principle but don't understand the impact and influence it can have in our lives. Jump into this week's podcast with Dr. Bray and learn the history of the Pareto Principle and how it can quickly impact your life. Dr. Bray will also discuss how to discover the 20 percent of actions you take in a day that creates the most impact. Don't miss this episode on how to impact your life with the 80/20 rule quickly.
QUOTES BY DR. BRAY
"Live your life in 15 minute segments to find where you're spending your time."
"Go for the big wins!"
Increase Your Surface Area for Opportunities with Dr. Bray
What if opportunity isn't random? What if it's something you can actually influence?
In this episode, Dr. Bray breaks down a simple idea with powerful implications: increasing your surface area for opportunities. It's not about waiting for the right moment. It's about changing your exposure so your brain has more to work with.
Most people stay in the same routines, talk to the same people, and operate in the same environments. That makes life efficient, but it also limits what you notice. From a neuroscience perspective, your brain is constantly scanning for patterns and filtering out what doesn't fit. When nothing changes, neither do the opportunities.
But when you introduce novelty, even in small ways, your brain shifts. You become more alert, more engaged, and more open to possibility. You start seeing things you would have missed before.
In this episode, Dr. Bray walks through:
- Why dopamine is more about seeking than feeling good
- How routine limits opportunity by narrowing what your brain notices
- Why small changes in environment create disproportionate results
- The difference between chasing opportunities and creating the conditions for them
You'll also hear how a simple shift, like saying yes to more conversations or stepping into new environments, can lead to opportunities that feel like luck but are actually exposure. This is not about doing something dramatic.
It's about making small, consistent changes that expand what your brain can see and what becomes possible.
Quotes by Dr. Bray
"Luck is not just something that happens to you. It is something that you create exposure to."
"If you go to the same places, talk to the same people, and follow the same routines, your brain becomes efficient — but it also becomes narrow."
"When you expand your world, you expand your luck."
Most people assume they'll remember the big moments. The promotion. The achievement. The breakthrough. But years later, it's often something else entirely that stays with us. A conversation that lasted longer than expected. A wrong turn that became an adventure. A laugh you'll never forget. A quiet afternoon that seemed ordinary until it became a memory. In this episode, Dr. CK Bray reflects on a simple idea that has changed the way he thinks about success: everything is a win when the goal is experience. Through stories, insights, and a few unexpected observations about work and life, you'll discover why the experiences we often overlook may be the ones that matter most, and why a meaningful life may have less to do with achievement and more to do with participation.
I was inspired to record this podcast after reading an article by an individual who goes by the name Sentimental Being. The title of the article was Everything is a win when the goal is to experience. https://yearlyblues.substack.com/p/everything-is-a-win-when-the-goalI
Quotes by Dr. Bray
"The things that we think matter, and the things that actually stay with us, are often very different things."
"Growth rarely announced itself while it's happening. Most of the time it feels awkward, uncomfortable, uncertain, or inconvenient."
"Modern life quietly trains us to become managers of our existence rather than participants in it."
Is your belly full? Have you had water today? Can you take a slow breath and fully exhale? What if you're okay?
In this episode, Dr. Bray breaks down a simple but powerful reset: 10 questions that help you regain clarity when you feel stressed, stuck, or overwhelmed.
Most people try to think their way out of stress. That's the problem.
From a neuroscience perspective, stress is not just a thinking issue. It's a state issue. When your brain perceives threat, the part responsible for clear thinking and decision making becomes less active. You push harder, think more, and get more stuck.
These questions interrupt that pattern.
They shift you out of overload and back into a state where you can think clearly, regulate your emotions, and take effective action.
In this episode, Dr. Bray walks through:
- Why your brain defaults to stress and overthinking
- How simple physical inputs like breath, posture, and movement reset your nervous system
- How awareness and identity bring your thinking brain back online
- Why the question "What if I am okay?" is more powerful than it sounds
This is not about doing more.
It's about getting your brain back online.
If you're feeling overwhelmed, start here.
Quotes by Dr. Bray
"When your state changes, your thinking changes."
"The fastest way forward is not doing more. It's getting yourself back to a place where you can think clearly again."
"Your brain is constantly asking one question — am I safe? Am I under threat? And it answers that question largely based on signals from your body."
You think it all the time. You just don't say it.
In this episode, Dr. Bray breaks down one of the simplest and most overlooked behaviors that drives performance, trust, and connection: telling people what they are doing well.
It sounds basic. It isn't.
Most people assume others know what they are doing right. They don't. And even if they do, they are not hearing it in a way that helps them repeat it.
There is a reason for that.
Your brain is wired to scan for risk, not connection. Even a simple moment of recognition gets filtered through hesitation. Will this be awkward? Will it be misunderstood? Add in a busy environment, and those moments get lost.
But when you say it, everything changes.
You reinforce behavior. You shift attention. You rewire how you and others think about performance.
This is not about being nice. It is about being intentional.
In this episode, Dr. Bray unpacks:
- Why your brain holds you back from recognizing others
- How expressing appreciation strengthens performance and decision making
- The hidden impact this has on your own focus, stress, and mindset
- A simple way to build this into your daily routine
The gap between what you think and what you say is where performance is either built or lost.
Close the gap.
Tell them.
Quotes by Dr. Bray
"If you think something positive about someone, always tell them."
"What feels small to you can be significant to someone else."
"The world is lacking in positive thoughts, positive intentions, positive comments — and it is even more lacking in expressed ones."
In this episode, Dr. Bray explores one of the biggest shifts happening in hiring right now: the rise of the job audition. For many roles, the interview is no longer a one-hour conversation and a polished résumé. Companies are inviting candidates to spend several days with the team, solve real problems, join meetings, and prove how they think and work in real time. Dr. Bray breaks down why employers are moving away from traditional interviews, what AI has to do with it, and why companies now want evidence instead of promises.
You will also learn why this trend may be intimidating, but could actually be a huge advantage for the right candidate. Job auditions reward adaptability, problem-solving, communication, and how it truly feels to work with you every day. Dr. Bray also shares how candidates can use these experiences to evaluate culture, leadership, and fit before accepting an offer. If you want to understand the future of hiring and how to win in it, this is an episode you do not want to miss.
Quotes by Dr. Bray
"Employers aren't just evaluating competence—they're observing judgment, communication, and how you show up under pressure."
"The safest hire is no longer the person who knows the most today—it's the one who can learn the fastest tomorrow."
"Be someone others would choose to work beside during a stressful deadline."
"You can't guess performance anymore—you have to observe it."
In this episode, Dr. Bray explores one of the smartest modern skills you can develop: selective ignorance. In a world flooded with alerts, headlines, opinions, and endless distractions, the real challenge is no longer access to information. It is learning what deserves your attention and what does not. Dr. Bray breaks down why so many people feel mentally exhausted, busy all day, and still struggle to focus on what matters most.
You will also learn the neuroscience of attention as a limited biological resource, how constant input drains mental energy, and practical tools you can use immediately to reclaim clarity and focus. If you want sharper thinking, less stress, and more control over your mind in a noisy world, this is an episode you will not want to miss.
Quotes by Dr. Bray
"Selective ignorance is not about being uninformed—it's about deciding what doesn't deserve access to your brain."
"Where you put your attention determines the direction of your life."
"Not everything deserves your attention, even if it demands it."
"You would never hand out $100 to strangers—but you give your attention away to everything."
In this episode, Dr. Bray explores the rapid rise of Bossware, the workplace surveillance software tracking clicks, keystrokes, idle time, screen activity, webcam presence, and productivity scores. What began as a tool for accountability and security is quickly becoming a defining issue in modern work culture. Dr. Bray breaks down why companies are using these systems, what leaders hope to gain, and why measuring activity is often very different from measuring real value.
You will also learn the deeper neuroscience behind what happens when employees feel constantly watched. Surveillance can shift attention from meaningful work to self-protection, lower trust, reduce creativity, and quietly erode engagement. Dr. Bray explains the hidden cost of bossware, the ethical questions every organization should be asking, and why the future of performance will belong to companies that build trust, not just track behavior.
Quotes by Dr. Bray
"What can be measured is not always what matters most."
"Deep thinking creates enormous value—even when it leaves no digital trace."
"Employees want accountability with clarity and respect—not control without context."
"Technology can measure behavior—but only leadership can build trust."
In this episode, Dr. Bray explores the quiet workplace shift happening inside many companies right now. Paid time off is being reduced, parental leave is shrinking, flexibility is tightening, and performance expectations are rising. These may look like small policy changes, but together they reveal a major shift in how organizations view people, power, and productivity.
You will learn why this is happening now, the hidden brain science behind how employees respond when support is taken away, and why some companies may be creating long-term performance problems while chasing short-term savings. If you want to understand where work culture is headed next, this is an episode you do not want to miss.
This podcast was inspired by a Business Insider article written by Sarah E. Needleman. "PTO, parental leave, pensions: Even the most prized benefits are on the chopping block."
Quotes by Dr. Bray
"Benefits were never just perks—they were signals of partnership."
"One of the most powerful forces in motivation is perceived fairness."
"Continuous output without recovery degrades judgment, patience, and decision-making."
"People don't give their best because they're paid—they give their best when they feel safe, valued, and fairly treated."
You interact with people every day and feel like you understand them. Their tone, their behavior, their reactions. But what if you're only seeing a small fraction of who they really are? In this episode, Dr. Bray challenges a powerful assumption we all make and reveals why your brain is constantly filling in gaps with stories that feel true, but are often incomplete. What if the way you see people is limiting not only them, but your relationships, your leadership, and your ability to truly connect?
Drawing on neuroscience, behavioral psychology, and deeply human insight, this episode uncovers why we misread others, how quickly we turn moments into identities, and what it actually takes to see people more clearly. You'll walk away with a simple but transformative shift that can change how you lead, communicate, and connect in every interaction. Because the question is not whether you're missing part of someone's story. The question is… what will you do when you realize you are?
Quotes by Dr. Bray
"You are making a decision about a person based on a fraction of who they are."
"The story we tell ourselves says more about our own fears than it does about the other person."
"Sometimes the most powerful thing you can do is not fix someone, but simply see them."
There are moments in your life that quietly change everything. Not because you planned them or earned them, but because someone stepped in at just the right time. A door opened. A chance was given. You "caught a break." In this episode, Dr. Bray explores the hidden role those moments play in shaping our lives, and why some of the most important turning points are not the result of effort alone, but of people who chose to believe in us when we were not quite ready.
Through powerful stories and real-life experiences, including a leader who built a 50-year career from one unexpected opportunity and a man who helped save hundreds of children simply by choosing to act, this episode challenges how you think about success, gratitude, and responsibility. More importantly, it asks a question that may stay with you long after you listen: who gave you a break, and who needs one from you right now?
https://turnanewleaf.org/
Quotes by Dr. Bray
"A break is often just someone deciding to care and to step in at the right moment."
"You are not where you are only because of what you have done. You are also here because of individuals who helped you along the way."
"Sometimes someone else's small decision can become someone else's turning point."
Last week, Dr. Bray explored the cost of hurry and what moving too fast does to your brain, your thinking, and your ability to lead and connect. This week, he goes deeper into the question that naturally follows: if we know we are moving too fast, why is it so hard to slow down? In this episode, Dr. Bray introduces the concepts of time poverty and time sickness, the hidden psychological forces that leave so many high performers feeling behind, even when they are doing more than ever.
Blending neuroscience, psychology, and real-life experiences, Dr. Bray unpacks how the brain begins to interpret time as scarce, why urgency becomes a default state, and how constant motion prevents us from ever feeling caught up. More importantly, he shares a new way to think about time, not as something to manage, but as something to experience differently, along with simple shifts that can help you regain clarity, presence, and a sense of control in a world that never slows down.
Quotes by Dr. Bray
"Time poverty is not just about how much time you have. It is about how your brain is interpreting time."
"The experience of time is not just measured in minutes. It is shaped by where your mind is."
"What you want is a sense of progress instead of constant continuation."
"You can change your life by training your brain and changing your perception of time."
The Hidden Cost of Hurry: Why Slowing Down Is the Ultimate Performance Advantage
We live in a world that rewards speed, responsiveness, and constant motion. But what if the very pace that makes us feel productive is actually working against how our brain is designed to function at its best? In this episode, Dr. Bray explores the hidden cost of hurry through both a human and neuroscience lens, and why so many high performers feel busy yet disconnected, productive yet not at their best. Drawing on insights from John Ortberg and John Mark Comer, along with research on attention, stress, and cognitive performance, this conversation unpacks what hurry does to your brain and why slowing down is not a luxury but a strategic advantage. You will walk away with a new perspective on performance, along with practical ways to regain clarity, presence, and control in a world that never seems to slow down.
Quotes by Dr. Bray
"Hurry is not just a schedule problem. It is a deeper issue that affects how we live, lead, and relate to other people."
"The faster you move without intention, the more likely you are to drift away from what actually matters."
"When you never slow down, you lose more than clarity—you lose connection."
"Slowing down, even in small ways, is not falling behind. It is how you stay effective in an environment that is constantly speeding up."
Most companies are letting some of their most experienced, valuable talent walk out the door, and they do not even realize what they are losing. Retirement has long been treated as an endpoint, but that model no longer fits today's workforce or today's business needs. In this episode, Dr. CK Bray explores why experienced employees are not looking to stop contributing, just to contribute differently, and how organizations are missing a massive opportunity to retain knowledge, leadership, and performance.
More importantly, he introduces a new way to think about this transition. From phased roles and mentorship to redefining how work fits into later career stages, you will learn how to keep your best talent engaged, energized, and adding value. Because the future of work is not about replacing experience. It is about redesigning how we use it.
*HBR March-April 2024. "Redesigning Retirement."
Quotes by Dr. Bray
"Today's workforce is in unprecedented flux—and organizations can't afford to let their best talent walk out the door."
"Retirement is no longer an endpoint—it's a redesign."
"Older workers aren't stepping away—they're looking for ways to stay meaningful and productive."
"Working longer is linked to lower mortality and greater well-being."
"Older workers offer something organizations are losing: commitment, loyalty, and engagement."
Most people think of retirement as a finish line. You stop working, slow down, and finally relax. But neuroscience tells a different story. Retirement is not an event. It is a major shift in identity, structure, and purpose. In this episode, Dr. CK Bray explores what actually happens in the brain when you remove the daily goals, feedback, and meaning that work provides, and why so many high performers feel unexpectedly lost or disengaged in the first year.
More importantly, he shares a simple, practical framework for navigating retirement the right way. You will learn how to build your "next scoreboard," why purpose and contribution are directly tied to long-term health and longevity, and how to design a next chapter that is not about slowing down, but about making a meaningful impact. Because the goal is not just to retire. It is to live well for a very long time.
Quotes by Dr. Bray
"Retirement is not an event. It is a neural, psychological, and identity transition."
"Work gives you structure, goals, feedback—and most importantly—identity."
"Isolation accelerates decline, while connection protects the brain."
"Retirement is not about escaping work—it's about replacing it with something meaningful."
"The goal is not just to retire. The goal is to live well for a long time."
The Loudest Voice in the Stadium
You can have the right strategy, the right experience, and even the right preparation, and still underperform. Why? Because in the moments that matter most, the loudest voice in the stadium is not your boss, your team, or the situation. It is the voice in your head.
In this episode, Dr. CK Bray explores one of the most overlooked drivers of performance, stress, and burnout in the workplace today: your internal dialogue. If you have ever felt overwhelmed even when your workload seems manageable, stuck in your thinking during high-pressure moments, or like you are working hard but not performing at your best, this conversation will connect the dots.
Drawing on neuroscience and real-world leadership experience, this episode explains why your brain treats negative self-talk as a threat, and how your brain filters reality to match the story it is already telling, often without you even realizing it.
More importantly, you will walk away with two practical tools you can use immediately to improve how you think and perform under pressure. You will learn how to create distance from your thoughts so they stop controlling you, and how to shift from emotional overwhelm to clear, focused action in real time.
This conversation will challenge how you think about stress, confidence, and performance, and give you a new lens for understanding your own brain behavior. If you want to perform at a higher level in a world that is not slowing down, it starts with learning how to manage the loudest voice in the stadium.
Quotes by Dr. Bray
"The loudest voice in high-pressure moments is the one in your own head."
"The voice in your head is not just describing your experience—it is shaping your ability to perform in it."
"Your brain generates thoughts—you decide what to do with them."
"The advantage will not go to the person with the least stress, but to the one who knows how to work with their brain under stress."
Why do so many capable, intelligent people keep saying yes when they mean no? In this episode, Dr. Bray explores the quiet pattern of self-compromise that slowly erodes confidence and self-respect. This is not about being weak in an obvious way. It is about the subtle moments where we trade alignment for approval in work, relationships, dating, and everyday interactions.
Dr. Bray breaks down why our brains are wired to prioritize belonging, how chronic self-abandonment damages internal strength, and the practical steps to build what he calls internal authority. You will learn how to pause under pressure, tolerate discomfort, set clear boundaries, and stop betraying yourself in small moments. This episode will challenge you in the best way and give you a path toward becoming steady, aligned, and powerful without becoming harsh.
Quotes by Dr. Bray
"When you say yes but mean no, you think no one will notice—but the most important person notices: you."
"Every time you compromise who you are to avoid discomfort, you teach your nervous system that your authenticity is dangerous."
"If you do not define your standards in calm moments, you will abandon them in intense ones."
"Feeling uncomfortable when you stop compromising does not mean you are wrong. It means your nervous system is adjusting."
What if courage is not about eliminating fear, but learning to act with it? In this episode, Dr. Bray breaks down the neuroscience and psychology behind courage and why avoidance quietly shrinks your world. Whether it is your health, your relationships, your career, or the fear of not being chosen, fear is a normal biological response. The difference between a stuck life and a meaningful one is not confidence. It is action.
You will learn how to train courage through small, measurable steps, regulate your nervous system before difficult moments, and build real mastery experiences that rewire your brain. This is not about hype or dramatic reinvention. It is about becoming the kind of person who moves forward while afraid. You do not want to miss this episode!
Quotes by Dr. Bray
"Courage is not the absence of fear. It is action in the presence of it."
"Avoidance trains the brain to believe the threat was overwhelming. Every avoided discomfort strengthens your fear pathway."
"You do not need to eliminate fear to live well. You just need to practice acting with it."
"When you act while afraid, you keep the thinking part of your brain engaged—and your nervous system learns something new."
What if the restlessness you feel is not dissatisfaction, but development? In this episode, Dr. Bray explores the idea of creating your 2.0, the next intentional phase of your life. Not because you failed. Not because everything is falling apart. But because growth is calling you forward. Too many people wait for a crisis to change. Burnout. Layoffs. Health scares. But the signals usually whisper long before they shout. A quiet question. Is this it? Am I making the most of my life? Am I becoming who I am capable of becoming? Dr. Bray breaks down the neuroscience and psychology behind reinvention. Why your brain resists change. How financial stress impacts your ability to think long-term. Why stability is sometimes the first and most powerful version of 2.0. And how small weekly actions can quietly transform your trajectory. You will learn: Why 2.0 does not mean burning your life down How to build stability if you are in survival mode The psychological signs that you are ready for a new chapter A simple framework for designing your next phase If you have been sensing that something is shifting inside you, this podcast is for you and will help you understand why and what to do next. It is time to begin!
Quotes by Dr. Bray
"Clarity never comes before action. It comes from action."
"Your 2.0 must be built around your values and strengths—not just your current role or circumstances."
"Chronic stress narrows cognitive flexibility and impairs long-term planning."
"Emotional agility is the bridge between who you were and who you are becoming."
Your brain may be ruining your life, not in obvious ways, but quietly and consistently. In this episode, Dr. Bray explores how everyday thinking patterns like overanalyzing, constant anticipation, and mental replay can slowly undermine performance, relationships, and well-being without us realizing it's happening.
Rather than blaming stress, circumstances, or other people, Dr. Bray looks at how the brain's natural drive to protect and prepare often works against us in modern life. He explains how outdated survival patterns show up in work, leadership, and personal relationships, and why so many capable people feel mentally exhausted, stuck, or unable to fully enjoy success.
If you've ever felt like your own thoughts are getting in the way of the life you want, this episode will challenge how you think about thinking. It offers a powerful reframe for understanding your mind, not as something to fight or fix, but as something that needs better guidance before it quietly takes over.
Quotes by Dr. Bray
"Your brain did not evolve to make you calm or happy or fulfilled. It evolved to keep you alive." "Just because your brain produces a thought doesn't mean it's true, useful, or worth your attention."
"Is this information — or is this imagination?"
"A delayed response becomes rejection. A brief comment becomes criticism. Silence becomes meaning."
Have you ever caught yourself feeling more irritated with people at work than you used to be, even when nothing obvious has changed? In this episode, Dr. Bray explores why so many capable, well-intentioned professionals find themselves feeling less patient, less generous, and more easily annoyed by coworkers than they remember being.
Rather than blaming personalities or workplace culture, Dr. Bray unpacks what constant pressure, overload, and unfinished interactions do to the brain, and how a stressed system quietly turns ordinary people into sources of friction. He explains why the issue is often not the people themselves, but the state our brains are operating in day after day.
This conversation offers a fresh and surprisingly relieving perspective on workplace relationships, along with practical ways to reduce irritation, reset perspective, and make work feel lighter again. If you've ever wondered why people feel harder to work with lately, this episode will help you see the situation and your coworkers in a very different way.
Quotes by Dr. Bray
"Once stress lowers, if the irritation fades fast, it was state-driven — not person-driven."
"Sometimes the problem isn't them. It's the story your tired brain won't stop telling you."
"When you understand rumination, you regain space, perspective, and a lot more patience with people."
"It's not because people have gotten worse. It's because your brain is tired — and when the brain is tired, it tells the worst stories."
Most of us have been taught the same rule for success: when things get hard, try harder. Put in more hours. Push a little more. Stay more available. For a long time, that rule worked.
In this episode, Dr. Bray turns that idea upside down and explores why it doesn't anymore.
We talk about why so many capable, driven people feel mentally stretched thin despite working harder than ever, and why effort alone is no longer the lever it used to be. This conversation looks beneath the surface of modern work to unpack what pressure, overload, and constant urgency are doing to how we think, decide, and relate to others.
This is not an episode about motivation or productivity hacks. It is about understanding how the brain actually responds to effort, stress, and speed, and why pushing more can quietly make things worse. If you've ever wondered why focus feels harder, why progress feels heavier, or why work seems to take more out of you than it used to, this episode will give you a new lens and a sense that you are not alone.
It might just change how you think about effort altogether.
Quotes by Dr. Bray
"This is not because you're weak, and it's not because you lack discipline… It is because the rules that once rewarded effort have changed — and our brains have not been redesigned to keep up."
"Ask yourself one honest question: am I adding effort, or am I improving capacity?"
"The future of performance is not about pushing harder. It's about building brains that can sustain clarity, focus, and emotional steadiness under pressure."
"When capacity increases, effort finally starts working again."
We were promised that better tools would make work easier. Faster. More efficient. So why do so many smart, capable people feel more overwhelmed, distracted, and mentally drained than ever before?
In this episode, Dr. Bray explores what is really happening beneath the surface of modern work and why the problem is not motivation, discipline, or effort. It is how the brain is responding to the way work is designed today. He talks about why thinking feels harder even with better technology, how stress and speed quietly reshape decision making, and what it actually takes to stay clear, focused, and human in a high-pressure world.
This conversation is not about doing more or optimizing harder. It is about rethinking how we work so our brains can do what they are designed to do. If work feels heavier than it should and you cannot quite explain why, this episode will give you a new lens and a few powerful insights and tools to help you maximize your brain.
Quotes by Dr. Bray
"The real scarcity at work is not time. The real constraint is your cognitive capacity."
"The future of work will not be won by people who can do more. It will be won by people who can protect how they think."
"Speed feels productive. Focus creates value."
"Adaptability requires the ability to calm the system quickly enough that the brain can stay flexible."
Most people do not procrastinate because they are lazy or unmotivated. They procrastinate because something feels heavy beneath the surface. In this episode of the Dr. CK Bray show, Dr. Bray unpacks why putting things off is often a form of self-protection rather than self-sabotage. He explores what is really happening in the brain when you avoid starting even the things that matter most and why more discipline is rarely the answer. If you have ever wondered why you know what to do but still struggle to begin this conversation is for you.
This episode presents a more compassionate and practical approach to understanding procrastination. You will learn how emotional weight, uncertainty, and self-pressure can quietly stall progress and discover what actually helps the brain feel safe enough to move forward. Instead of fighting yourself or waiting for motivation, you will learn simple ways to lower friction, reduce overwhelm, and start where you are. Procrastination is not a flaw to fix. It is a signal to listen to. And when you do, progress often follows more naturally than you expect.
Alice Boyes, HBR May-June 2022
Quotes by Dr. Bray
"Coaching is received either as support or as condescension, and perception determines which one it becomes."
"People don't resist improvement—they resist being treated as incapable."
"When you design systems that respect intelligence, people rise to the occasion."
Most people do not procrastinate because they are lazy or unmotivated. They procrastinate because something feels heavy beneath the surface. In this episode of the Dr. CK Bray show, Dr. Bray unpacks why putting things off is often a form of self-protection rather than self-sabotage. He explores what is really happening in the brain when you avoid starting even the things that matter most and why more discipline is rarely the answer. If you have ever wondered why you know what to do but still struggle to begin this conversation is for you.
This episode presents a more compassionate and practical approach to understanding procrastination. You will learn how emotional weight, uncertainty, and self-pressure can quietly stall progress and discover what actually helps the brain feel safe enough to move forward. Instead of fighting yourself or waiting for motivation, you will learn simple ways to lower friction, reduce overwhelm, and start where you are. Procrastination is not a flaw to fix. It is a signal to listen to. And when you do, progress often follows more naturally than you expect.
Alice Boyes, HBR May-June 2022
Quotes by Dr. Bray
"Procrastination doesn't mean that something is wrong with you. It doesn't mean that you need to change."
"Strong habits reduce our need for self-control because those habits just kick in."
"We tend to avoid tasks that stir up negative emotions, and avoidance is a major driver of procrastination."
"Accurately identifying your emotions—what we call emotional granularity—helps you manage them."
What if loving your job has nothing to do with passion, purpose, or perks and everything to do with how often you get to be yourself at work? In this interesting episode with Dr. Bray, he unpacks a powerful idea from Marcus Buckingham that challenges how leaders think about engagement, retention, and performance. Most people are not burned out because they work too hard. They are burned out because they rarely get to do the parts of the job that give them energy. The moments where time disappears. The conversations that feel natural. The problems they solve instinctively. Those moments are not fluff. They are signals.
This episode is for leaders who care deeply about their people but sense something is missing. We explore how work can be redesigned in small, meaningful ways that help people experience more energy without changing titles, budgets, or roles. You will hear why engagement surveys often miss the point and how one simple question can unlock stronger performance, deeper connection, and greater resilience on your team. Loving your job is not about doing what you love all day. It is about alignment. And alignment is something every leader can learn to create.
You will look at how you work and lead in 2026.
Marcus Buckingham June-July HBR 2022
Quotes by Dr. Bray
"The most powerful predictors of engagement and retention are not pay, location, or even belief in the mission—it's whether people are excited to do the work itself."
"Helping people find love—or meaning—in some of what they do every day is one of the most important things leaders can do."
"You don't need to love 100% of your job. If you love even 50–60% of it, people are far more engaged and far more likely to stay."
As the year comes to a close, many people feel it. A mix of relief, pressure, and a quiet sense that something needs to change. Not because they failed, but because despite doing many things right, the year felt heavier than expected.
In this episode, Dr. Christopher K. Bray explores a different way to approach the New Year. Instead of setting bigger goals or trying to fix yourself, he invites you to stop and look at two things that may be quietly holding you back. The first is the automatic behavior that shows up when you are under pressure. How you communicate. How you protect yourself. How you react when you feel stressed, misunderstood, or emotionally charged. The second is how you are carrying the harder parts of life, like loneliness, uncertainty, past hurt, or the feeling that progress has stalled.
Blending neuroscience, psychology, and deeply human insight, this conversation explains why these patterns exist, how the brain holds onto them, and why they may no longer be serving you. More importantly, it offers a compassionate path forward that does not require becoming someone new, but letting go of what no longer fits.
If you want 2026 to feel lighter, more grounded, and more aligned, this episode offers a powerful place to start. Not by doing more, but by stopping the right things.
Quotes by Dr. Bray
"Most people aren't stuck because they lack motivation; they're stuck because they keep carrying the same patterns into every new season."
"Real transformation doesn't begin with doing more; it begins with stopping what no longer serves you."
"When emotional weight is carried silently, the brain stays in a low-level threat state."
"Under stress, the brain doesn't choose the best response—it chooses the most familiar one."
Everyone is talking about goals right now. New habits. New plans. New resolutions.
But what if the most important thing to design for the New Year is not your goals, but your brain?
In this episode, Dr. Christopher K. Bray introduces a different way to think about the year ahead. Instead of focusing on what you want to accomplish in 2026, he explores how your daily pace, stress, attention, and recovery are quietly shaping the brain you will live with all year long. And why that matters more than most people realize.
Drawing on neuroscience and real-world examples from high performers, this conversation breaks down how small, often invisible choices train your brain for urgency, clarity, motivation, or exhaustion. You will learn why most people struggle, not because they lack discipline, but because they are designing the wrong conditions for their brain.
If you want a year where you feel more present, resilient, energized, and capable of pursuing what truly matters, this episode offers a powerful place to start. Not with another goal list, but with a simple shift in designing a brain for your success, happiness, and motivation in 2026.
Quotes by Dr. Bray
"Before you design your goals for 2026, design the brain you're going to live with all year."
"The question is not whether your brain will change next year—the question is whether you're shaping it on purpose."
"You're not just planning a year; you're shaping the brain that will live through it."
"A brain that lives in constant urgency struggles to connect deeply, even during happy moments."
The holidays look simple from the outside, but inside the brain they are anything but. This week, Dr Bray explores why this season stirs up so much emotion and how small rituals, tiny moments of connection, and simple sensory cues can create the holiday season you really want. You will hear stories, science, and a few practical ideas and tips you can use to bring more meaning and calm into the next few weeks. If the holidays feel wonderful, complicated, or a little of both, this episode will help you create a season that feels grounded, joyful, and full of meaning.
Quotes by Dr. Bray
"Christmas and the holidays are never just a date—they're a pattern the brain has learned over a lifetime."
"The brain holds a map of belonging, loss, joy, comfort, and hope."
"Rituals are small signals to the brain that say, 'This moment matters.'"
Sometimes a single month can hold enough joy, loss, wonder, and meaning to rearrange the way you see your entire life. In this episode, I share three moments that arrived unexpectedly and changed me in ways I didn't anticipate.
You'll hear about neighbors who taught me something about legacy, a newborn who altered my sense of what truly matters, and a friend whose final wish reminded me of the impact one life can have.
It is a story of beginnings and endings, presence and absence, and the quiet space where both shape us. I rarely talk about my personal life at this depth, but this season held lessons too important to keep to myself.
If you've ever had a stretch of time that left you different than it found you, this episode may feel familiar. And if you haven't, it may open your eyes to the shifts happening right now in your own life.
Take a few minutes. Slow down. Join me for a story about what really matters.
Quotes by Dr. Bray
"The most extraordinary parts of our lives are never bought, scheduled, or wrapped—they are lived, shared, and loved."
"Uncomplicated joy doesn't ask you to produce, achieve, or prove anything."
"The bonds you feel standing in a driveway listening to family stories can outlast trips, summers, and even loss."
If you want to level up your leadership in under fifteen minutes, this episode is for you. Dr. Bray is breaking down seven simple phrases that can completely change how your team collaborates, performs, and shows up every day. These are not clichés, and they are not soft skills. They are powerful signals that shift how the brain responds to stress, trust, and connection.
In this episode, Dr. Bray explains why these phrases land, how they change the way people think and act, and how you can start using them right away. One conversation can change a culture. One phrase can change the tone of an entire meeting.
If you want a stronger team, a calmer team, or a team that performs at a higher level, this is the episode to start with.
Take a listen, and try one of the phrases before your next meeting. You will feel the difference.
Quotes by Dr. Bray
"A single sentence from a leader can shift a room faster than any strategy deck."
"Teams rise when leaders speak in ways that calm fear and spark possibility."
"The strongest leadership tool isn't authority—it's the energy your words create."
"Leadership is less about directing and more about unlocking the minds around you."
In this episode of the Dr. CK Bray Show, Dr. Bray unpacks the "Fester List," Airbnb CEO Brian Chesky's bold move to expose the quiet problems rotting his company from within. The top offender? Leaders and teams glued to phones during meetings, including Chesky himself.
Dr. Bray goes beyond the headlines, exploring why people are on their devices and the impact it is having on internal meetings and, even more importantly, external client meetings.
You'll discover the surprising reason some CEOs encourage discreet texting (yes, really), the 60-second team ritual that turns distraction into focus without a single rule, and the subtle cultural shifts that make presence feel natural, not forced. Dr. Bray blends real-world stories from Fortune 500 boardrooms with practical, no-drama strategies you can test in your next meeting.
No fluff, no shame tactics, just smart, human-centered leadership that respects bandwidth while rebuilding trust. If you've ever looked around a room and seen more screens than eye contact, this episode is your wake-up call.
This post draws from real-world leadership stories in CEOs Are Furious About Employees Texting in Meetings by Chip Cutter. The Wall Street Journal, October 28, 2025.
Quotes by Dr. Bray
"Our brains are not built for sustained, divided attention."
"Even a brief distraction like checking a text can increase your mental fatigue and lower comprehension."
"Attention is the new corporate currency… When the room is fully present, ideas expand. When attention fragments, so does performance."
We all need a day to celebrate and acknowledge all that we are grateful for. No matter where you live in the world today listen to the story of Squanto and how he changed Thanksgiving for numerous immigrants. Also, take up the Thanksgiving challenge to do service for others and be an individual someone else is grateful for! Dr. Bray starts off the United States Thanksgiving week right.
Quotes by Dr. Bray:
"This week the assignment is: be a blessing, do service, or have someone be grateful for you."
"No matter where you live in the world, it's a great time to be grateful, thankful, and maybe learn a little history about another country."
"This is the week to be thankful and grateful for somebody."
We live in a world that glorifies speed, noise, and constant doing. But what if the secret to thinking better, leading better, and living better is actually found in the moments when we stop? In this episode, Dr. Bray dives into the neuroscience of stillness; why your brain needs quiet to perform at its best, and how doing nothing may be the most productive thing you can do.
He will share the story of a high-performing executive who thought he was burning out, when in fact, his brain was begging for a break. We'll explore what happens in your mind when you slow down, how silence rewires your focus, and why some of your best ideas appear in the shower, on a walk, or in moments of calm.
If your brain feels full but your clarity is fading, this episode will change how you think about rest. Because stillness isn't the absence of work, it's the space where your best thinking begins.
Quotes by Dr. Bray
"Rest is not a luxury. Stillness is not a luxury. It's a biology."
"Because in all the noise of modern life, stillness is where clarity, insight, and performance are born."
"Stillness isn't the absence of productivity. It's the very foundation of it."
"Your brain actually performs better when you slow down and stop."
We have all been there. The job that didn't happen, the plan that fell apart, the moment that left you wondering, what now?
In this episode, Dr. Bray explores what happens in your brain and body when life doesn't go as planned, and why learning to let go, reframe, and keep moving forward is one of the most powerful things you can do for your mental health and resilience.
You will learn why holding onto anger, regret, or comparison quietly drains your brain's energy, how your nervous system responds to disappointment, and how small mindset shifts can rewire your focus and restore clarity.
Drawing from neuroscience, psychology, and real-life stories of growth, Dr. Bray shares why everyone's path looks different and why comparing your journey to someone else's will always leave you behind.
If you have been feeling stuck, disappointed, or worn down, this episode will remind you that nothing is wasted. Your brain is still learning, adapting, and building strength with every challenge you face.
Sometimes, the things that do not work out are exactly what lead you where you are meant to go.
Quotes by Dr. Bray
"Resilience isn't about bouncing back. It's about becoming someone new because of what you've been through."
"Strength doesn't come from holding on. It comes from releasing what no longer serves you."
"Forgiveness and acceptance aren't fluffy emotional ideas — they're biological resets for your brain."
Everyone loves a good personality test. Whether it is the Myers-Briggs, the Enneagram, or that quiz you took online that told you which TV character you are most like, there is something satisfying about seeing yourself neatly described in a few short sentences. But here is the question: are these tests actually telling you who you are, or just giving you a clever label?
In this episode, Dr. Bray unpacks the science behind our obsession with personality tests. You will learn why we are wired to love them, how the brain's reward systems light up when we feel recognized, and why the Barnum effect makes even vague descriptions feel spot-on. We will also take a closer look at the history of personality testing, from Hippocrates and the four humors to the modern-day workplace.
More importantly, you will hear why taking these tests too seriously can backfire. Neuroscience shows that personality is not fixed. The brain is plastic, meaning it is constantly adapting and capable of change. When you lock yourself into a rigid type, you may be limiting your own growth without even realizing it.
Dr. Bray keeps it practical and entertaining, weaving together science, history, and a bit of humor. You will walk away with a fresh perspective on personality tests, knowing when to treat them as fun and when to be cautious about the labels they hand you.
So if you have ever wondered whether your four letters define you or if you are destined to always be "the extrovert" or "the thinker," hit play. This conversation will convince you that you are far more than a type, and that the most exciting part of your personality is how it continues to grow and change.
Quotes by Dr. Bray
"The real danger is not in taking these tests, but in taking them too seriously."
"The appeal of personality tests has less to do with their accuracy and more to do with what they promise us."
"This is just who I am" — that's the fixed mindset we need to challenge."
"Hold those results lightly and treat them as a starting point for exploration."
We have all heard it. Someone looks at you with a smile and says, "Just be yourself." Nice idea, but have you ever tried it? It turns out being yourself is not nearly as simple as it sounds.
In this episode, Dr. Bray digs into the science of authenticity and why the version of you that shows up at work, at home, or even at dinner with friends is often a carefully constructed blend of performance, prediction, and protection. You will hear how the brain's prefrontal cortex, default mode network, and even the amygdala shape your sense of self and sometimes keep you from showing up as the real you.
We will explore why decades of cultural conditioning, family expectations, and even old survival strategies can bury your authentic self under layers of habit. More importantly, Dr. Bray shares the practical side of neuroscience: how neuroplasticity allows you to rewire your brain and excavate the parts of you that feel the most genuine.
So whether you are leading a team, building a career, or simply trying to feel at home in your own skin, hit play. Dr. Bray will show you how science can help you do it, and maybe even convince you that the project of becoming yourself is the most worthwhile work you will ever take on.
Quotes by Dr. Bray
"Just be yourself" sounds easy, but your brain is running layers of predictions, protections, and performances that you may not even notice"
"Your sense of self is shaped by repeated neural pathways—the habits of thought and behavior that you practice again and again"
"Sometimes you uncover trauma responses—protective adaptations that once kept you safe but no longer serve you"
Smarter, Stronger, Sharper – How to Measure and Improve Your Brain Health
What if your brain had a dashboard that told you exactly how well it was performing before you hit burnout, before focus fades, and before your memory starts to slip?
In this episode, Dr. Bray dives into the cutting edge science that is reshaping how we understand brain health. You will discover how researchers like Dr. Evelyne Bischof, a Harvard and Columbia trained longevity physician, are using data, AI, and neuroscience to measure brain performance in real time and even predict cognitive decline before it begins.
Forget the old idea that your brain is static or unchangeable. Today, science can track everything from your biological brain age to your daily cognitive resilience and even show you how small lifestyle shifts can rewire your mind for greater clarity, energy, and focus.
If you have ever wondered why some people stay sharp under pressure while others burn out, or how technology is helping us see what is happening inside the brain long before symptoms appear, this episode will change how you think about mental performance and longevity.
Tune in because the future of brain health is not about reacting to problems, it is about measuring, training, and optimizing the most powerful system you have.
Quotes by Dr. Bray
"Brain health should be treated the same way we approach physical fitness or financial well-being: measurable, trackable, and provable."
"Your chronological age is what your driver's license says. Your biological brain age is how old your brain acts."
"The brain doesn't know the difference between a good habit and a bad habit — it just knows habit."
Ever noticed that the athlete standing in second place sometimes looks less happy than the one in third? Turns out, it is not just your imagination, it is neuroscience.
In this episode, Dr. Bray dives into thirty years of research showing why bronze medalists often leave the podium smiling while silver medalists are silently stewing. The culprit? The way our brains process expectations, comparisons, and reward prediction errors.
He will explore:
- Why your brain is wired to feel loss when you almost win, but joy when you barely make it
- How dopamine, the amygdala, and the prefrontal cortex play tug of war with your emotions
- What Olympic medalists can teach you about managing expectations in your career, leadership, and life
So, whether you are chasing your own gold medal or just trying to survive your inbox, don't miss this episode. You will walk away with strategies to feel happier, perform better, and cut yourself some slack the next time you finish in third place.
Quotes by Dr. Bray
"Happiness doesn't always come from being the best. It often comes from how we frame our situation and what we expect to happen."
"Train the brain to see opportunity rather than loss."
"Silver is coded as loss because the brain expected gold. Bronze is coded as gain because the brain expected nothing or less."
Work is noisy. Slack pings, endless meetings, emails that never stop. But beneath all that activity, many employees feel something deeper, disconnected.
In this episode, Dr. Bray dives into a powerful article from Harvard Business Review that reveals a hidden truth: nearly one in five employees feel lonely at work. That loneliness is not just a personal struggle; it is an organizational blind spot. When people feel isolated, creativity wanes, performance declines, and engagement wanes.
But here’s the good news: leaders can change this. Connection is not about forcing more meetings or filling calendars with “team building.” It is about designing workplaces where belonging is baked into culture, conversations, and even decision-making.
Join Dr Bray as he explores why traditional fixes are not enough, how leaders can spot the “connection deficit,” and the practical steps any organization can take to turn disconnection into a competitive advantage. He also shares the top three ways to build connections that don't require a lot of time to plan.
If you lead a team, work in HR, or care about making work a place where people thrive, this episode is for you.
Let’s talk about how belonging is not a nice-to-have; it is the real driver of performance in today’s workplace.
QUOTES BY DR. BRAY "Being on a team can make people feel even lonelier when the closeness they expect doesn't come to pass."
"Build socializing into the rhythm of work."
"If employees are constantly working at their maximum capacity... they won’t be able to invest time in pivotal interactions that generate trust."
"Social activities shouldn’t be offered as one-offs — they should be embedded in regular workflows."
Retiring Without Regrets
For decades, we’ve been told the same story: work hard, save well, and one day retirement will be the reward. But what if stepping away from work feels harder than the job itself? What if freedom comes with a side of restlessness?
In this episode, Dr. Bray delves into what truly makes retirement fulfilling and why neuroscience reveals that it’s about more than just money or free time. I’ll explore the hidden challenges the brain faces when structure, identity, and daily rewards suddenly disappear. And more importantly, I’ll share the four practices that help people not just retire, but rewire: alignment with your values, rediscovering yourself beyond the job title, taking charge of your time with agency, and embracing adaptability when life doesn’t go as planned.
You’ll hear stories of people who struggled and those who thrived and learn practical tools to shape a retirement that feels rich with meaning and growth.
If you’re approaching retirement, in the midst of it, or simply curious about how to build a life you don’t want to escape, Dr. Bray will provide you with insights that are both eye-opening and actionable.
Please tune in and discover how to retire without regrets and why your brain will thank you for it.
QUOTES BY DR. BRAY “Retirement isn’t the end of the road; it’s the beginning of a new journey.”
“Your identity is not in your job title; it’s in the lives you touch and the purpose you find.”
“Purpose is the engine that keeps you moving. Without it, even the most luxurious life can feel empty.”
Ever feel like you’re carrying bricks in your backpack that no one asked you to carry? Or turning a five-minute task into a half-hour saga of overthinking? You’re not alone, and your brain might actually be the culprit.
In this episode, Dr. Bray pulls back the curtain on why we over complicate simple things and what neuroscience reveals about it. (Hint: it’s not just about dopamine, it’s about the way our brain’s prediction systems and default mode network keep us stuck in loops of worry and “what ifs.”)
You’ll learn:
Why your brain makes simple things feel hard, and how it thinks it’s helping.
The hidden costs of overthinking on your energy, creativity, and well-being.
Practical tools to stop adding “extra screws” to life and start living with more clarity and ease.
If you’re ready to stop over-engineering your days and start creating space for simplicity, joy, and focus, this episode is for you.
QUOTES BY DR. BRAY
"The mind is designed for survival, not for peace. To find peace, we must practice it intentionally."
"Overcomplicating things gives us the illusion of control, but real control comes from simplicity."
"Multitasking is the art of doing everything poorly at once."
Why do good employees walk away? You might think you know, but most exit interviews never uncover the real story. People rarely say, “I left because I felt stuck” or “I couldn’t see a future here.” Yet, those are often the true reasons behind turnover.
In this episode, Dr. Bray breaks down a powerful interview framework that goes beyond surface answers and gets to the heart of why employees quit. These aren’t ordinary exit questions; they’re conversation starters that uncover what employees were searching for, what pushed them away, and what might have convinced them to stay.
You’ll discover:
The four “quests for progress” that drive almost every job change
The exact questions that reveal whether someone left for alignment, control, growth, or just to get out
How to turn exit interviews into learning tools that reshape your culture
Why stay interviews matter more than exit interviews and how to run them effectively
If you’re a leader, HR professional, or business owner, this episode gives you actionable insights and ready-to-use tools for reducing turnover. Understanding why people leave is the first step in creating a workplace where they want to stay. You don't want to miss this episode!
For more information on this topic, read the HBR article spotlight on "Why did They Leave? An Interview Guide," in the November-December 2024 Issue for exact questions to use in your next exit interview.
QUOTES BY DR. BRAY
"People rarely say, 'I left because I felt stuck' or 'I couldn’t see a future here.' Yet, those are often the true reasons behind turnover."
"Turn exit interviews into learning tools that reshape your culture."
"Whether someone left for alignment, control, growth, or just to get out — the right questions will reveal it."
Think you know why employees quit? Think again. It’s not about money, perks, or a flashy job offer. In this episode, Dr. Bray uncovers the surprising truth about why top talent leaves your organization.
You’ll learn what neuroscience tells us about motivation and progress, why our brains rebel when work feels stagnant, and the four “quests for progress” that push people to make career moves. Additionally, Dr. Bray will share real-world stories, research-based strategies, and practical steps you can implement today to keep your top talent engaged and thriving.
If you’re a leader, HR professional, or just curious about the future of work, this episode is your wake-up call. Don’t just ask how to retain employees, discover how to create a culture where people want to stay. Tune in and rethink everything you thought you knew about turnover.
QUOTES BY DR. BRAY "People rarely leave for just money. They leave when their work stops feeling rewarding, when progress feels impossible, or when every day becomes an energy drain."
"The real question is: how do I make staying feel like progress and not stagnation?"
"People don’t quit companies — they quit environments where their brain feels stressed, stuck, and underutilized."
If you’ve ever hit a wall at 2:47 PM and wondered, “Why can’t I think straight?” This episode is for you. Spoiler alert: It’s not a willpower problem. It’s biology.
In this episode, Dr. Bray breaks down one of the most overlooked truths in workplace performance: your brain has a limited energy budget. From decision fatigue to task switching to why your focus crashes mid-afternoon, you’ll discover the hidden forces behind mental burnout and how to fight back.
We’ll explore:
- Why your brain burns through more energy than any other organ
- How your “mental bank account” gets drained without you even noticing
- The real cost of multitasking (hint: it’s not just lost time)
- What top performers, neuroscience researchers, and companies like Google are doing to protect brain power
- Simple ways to refuel your focus using strategic breaks, movement, and even social interaction
You’ll also learn how to spot the moments when you’re cognitively bankrupt and what to do to recharge fast.
Bonus: Dr. Bray shares a simple method to track your “brain budget” for one day so you can identify your personal energy leaks and high-focus windows. You’ll walk away with actionable tools you can start using today to work smarter, feel better, and lead with more clarity.
If you're in leadership, juggling too many tabs, or constantly battling decision overload, this episode might change how you manage your most valuable asset: your brain.
Listen now and get ready to stop blaming yourself and start working with your biology.
QUOTES BY DR. BRAY "The brain doesn't store fuel. Once the tank is low, the first thing to go is your ability to think clearly and resist distractions."
"Don't use your brain's best hours on low-leverage tasks."
"Performance problems may not be due to poor skills, but poor fuel. Invest in good nutrition and rest."
What if the key to unlocking your potential isn’t talent but timing, effort, and the way your brain rewires itself? In this episode, Dr. Bray dives into the science of how learning happens, real, lasting, brain-changing learning, with insights from world-renowned neuroscientist Dr. Michael Kilgard. You’ll learn why your brain doesn’t change without discomfort, why sleep might be the most powerful learning tool you’re ignoring, and how tools like visualization, self-testing, and even a tiny implant in your neck are helping people recover from strokes and transform their performance.
Dr. Bray breaks down the four essential ingredients for rewiring your brain: focus, friction, reflection, and rest. Dr. Bray explores real-life stories and tools you can use today to learn faster, retain more, and adapt better. Whether you're trying to pick up a new skill, overcome a setback, or simply want to sharpen your brain, this episode will shift how you think about change. This one’s made to be bookmarked, shared, and revisited.
QUOTES BY DR. BRAY “Your brain isn’t a hard drive. It’s a living, changing, messy miracle.”
“One of the most underutilized productivity tools is a great nap.”
“No discomfort, no change. Learning shouldn’t feel easy.”
Have you ever stopped and looked at your life and thought, Why do I feel poorer than I am?
I know I have. On paper, things are going well. I've written books, worked with big companies, and my little company continues to grow. I’ve built a career that I’m proud of, and I work hard to live within my means, especially with six kids who are always wanting lessons in everything! From the outside, it looks like it is all going really well.. But when I pause to reflect, there’s still this feeling of being... poorer than I’d like to be.
And no, I’m not talking about the literal kind of poverty, the kind that keeps people awake at night, wondering how they’re going to make ends meet. I’m not talking about the kind of struggle that comes with scarcity. What I’m talking about is something deeper. A kind of poverty that can’t be solved with money, no matter how much you have in the bank.
Ryan Holiday recently wrote about this in an article titled “These Are All the Ways I Feel Poorer Than I Am.” In it, he talks about a conversation he had with Sahil Bloom about the different kinds of wealth, wealth that doesn’t show up on your paycheck. Time wealth, emotional wealth, social wealth, mental wealth, and physical wealth. These are the kinds of wealth we often overlook, even though they shape our happiness far more than any amount of money ever will.
Today, I want to dive into this idea. I want to explore how, even though my life is going well, I still deal with anxiety and stress, worrying about things that haven’t happened, missing out on present moments because my mind is too busy. I want to talk about how I’ve neglected my social wealth and how I don’t have enough close friends anymore because I’m too wrapped up in work and family.
But here’s the thing: The more I think about it, the more I realize that true wealth isn’t about the size of your bank account, it’s about the balance in your life. It's about the freedom to live on your terms, the relationships you build, and the moments you enjoy, fully present.
So, if you’ve ever felt like you have everything, but still feel like something’s missing, this episode is for you. We’ll explore how to stop chasing the wrong kinds of wealth and start focusing on the ones that really matter. And maybe, just maybe, you’ll discover that you’ve had everything you need all along.
**From Ryan Holiday's website: "These Are All The Ways I Feel Poorer Than I Am." (It is a great read!)
QUOTES BY DR. BRAY "Worry and stress are a real cost—they have stolen hours of sleep, moments of joy, and precious time with family."
"We spend so much time worrying about imaginary problems that we create real ones."
"True wealth is measured not by the balance of your bank account, but by the balance in your life."
Ready to upgrade your beach towel brain food? In this episode, Dr. Bray is providing your official summer reading passport from courtroom drama in the Deep South to alien friendships in deep space. Whether you are a hammock philosopher, poolside thrill-seeker, or someone who likes to feel smart in flip-flops, I’ve got you covered.
We’re talking true crime that reads like a Netflix docuseries (The Devil at His Elbow), celestial DIY survival (Project Hail Mary), and soul-searching journeys in the desert (The Alchemist). Plus, I’ll tell you why sleeping more and specializing less might be your next big life hack.
This is not your grandma’s book club, unless she’s really into neuroscience, wrongful convictions, and the psychological effects of TikTok. So plug in, power down your notifications, and prepare for page-turners that will make you laugh, think, and maybe even rethink your life choices.
Books you’ll meet in this episode: True crime, biography, brain science, and a little desert mysticism with insights that blend storytelling, wit, and actual smart stuff
Perfect for road trips, sunbathing, or hiding from your in-laws on vacation
Press play and pack your beach bag, the books are that good.
QUOTES BY DR. BRAY "Pick up a book, start reading or listening today."
"All of these books are great reads… they will blow your mind."
"You’ll question your life choices… and maybe even start listening to your soul a little bit."
Leading today is not for the faint of heart. Between generative AI, market instability, rising employee expectations, and the pressure to make fast, high-stakes decisions with limited data, leaders are being tested like never before.
So, how do the best ones not only survive but thrive?
In this episode, we dive into the neuroscience of leadership under pressure and explore the powerful idea of the leadership factory, a system for growing future-ready leaders at scale. Inspired by a recent McKinsey article and backed by the science of how the brain responds to uncertainty, we unpack what the best organizations are doing to grow resilience, agility, and innovation deep into their culture.
You’ll learn: • Why grit, balance, and servant leadership are now essential traits—not nice-to-haves • How to create psychological safety that unlocks creative thinking and decision-making • What neuroscience says about how humans lead under threat—and how to override it • How executive leadership, HR, and organizational leaders are turning leadership development into a strategic engine
Whether you're a CEO, a first-line leader, or someone who wants to lead better in uncertain times, this episode will give you practical insights and inspiration to build your leadership factory and why now is the time to do it.
QUOTES BY DR. BRAY "If you can approach periods of disquiet, of change with calm, clarity, confidence and a focus on future needs... you're going to be a great leader."
"Whether you manage people or not... you for sure influence other people."
"Such growth cannot be left to chance."
You crossed the finish line. Got the promotion. Hit the goal. Everyone’s congratulating you...
So why does it feel so underwhelming?
In this episode of the podcast, Dr. Bray dives into the neuroscience behind one of the most surprising emotional twists of modern life: why achievement often leaves us feeling flat and how to reclaim lasting meaning.
You'll learn:
- Why your brain is wired to crave the chase, not the finish line and what to do when the dopamine drops
- The difference between achievement and meaning and why one lights you up longer.
- How to build a life that aligns with who you are, not just what you do
- 5 powerful, science-backed tools to help you rewire your brain for purpose, connection, and fulfillment
If you’ve ever asked yourself “Is this all there is?” After a win, or if you’ve quietly moved the goalpost before even celebrating the one you just reached, this episode is for you.
Dr. Bray blends neuroscience, personal reflection, and practical strategies to help you shift from achievement chasing to meaning making without losing your ambition.
Be sure and Listen in — because what your brain’s really hungry for might surprise you.
QUOTES BY DR. BRAY "Accomplishment and fulfillment are not the same thing."
"Achievement is about doing. Meaning is about becoming."
"Five to ten minutes of reflecting on your values each week can change how you feel about yourself, your work, and the people around you."
“Laid Off, Not Laid Down. Reinventing Yourself After a Late-Career Layoff”
What happens when the career you spent decades building suddenly ends before you’re ready? You’re not alone, and this episode is for you.
Dr. Bray dives into the growing phenomenon of late-career layoffs after several friends and clients have experienced a surprise layoff when they least expected it. Dr. Bray discusses what this means for your identity, finances, and future. Whether you’re in your late 40s, 50s, or 60s, staring down an unexpected layoff, or just want to prepare for what’s ahead, this is the conversation no one else is having… but everyone needs to hear.
Dr. Bray will explore:
- Why getting laid off later in life hits harder (hint: your brain chemistry and identity are involved)
- The emotional fallout no one talks about, and how to start feeling human again
- What neuroscience tells us about resilience and reinvention (yes, your brain is still wired for growth)
- Real-world transitions from full-time execs to fractional leaders, consultants, and purpose-driven career pivots
- Powerful tools you can use today to reframe your mindset and build momentum
You’ll walk away with science-backed insight, actionable strategies, and maybe even a little bit of hope. Because your best years might not be behind you, they might look different from what you expected.
This podcast isn’t about survival. It’s about reinvention. And it starts here.
QUOTES BY DR. BRAY “Aging isn’t what stalls a career; irrelevance is.”
“You may not be ready to stop working, but for sure you are ready to work differently.”
“You’re the sum of everything over the years that you’ve learned, contributed and overcome—and really, you’re just getting started.”
Dr. Bray takes a time-out this week to share some of his favorite summer reads with you. The first category he discusses books you can read in a day that will change your life. Short, quick reads that will have you thinking differently within a day. (For my audiobook friends, you will get just as much out of listening to these books as reading them, so add them to your playlist.) The second list is behavioral psychology books, so if you want to geek out and read up on some human behavior, here are the books Dr. Bray recommends.
Enjoy your summer and be sure and read or listen to at least one book a month. Your brain loves it!
Books You Can Read In A Day The Alchemist by Paulo Coelho As A Man Thinketh by James Allen A Better Way to Live by Og Mandino Ikigai by Francesc MIralles Game People Play by Eric Berne Tuesdays With Morrie by Mitch Albom The Compound Effect by Darren Hardy The Defining Decade: Why 20’s Matter by Meg Jay Any book by Seth Godin. Behavioral Psychology Books From Strength to Strength by Arthur Brooks Get It Done by Ayelet Fishbach The Grieving Brain by Mary-Frances O’Connor The Power of Regret by Daniel Pink Ritual by Dimitris Xygaalatas The Voltage Effect by John A. List *You can find more books to read on Loganrane.medium.com
QUOTES BY DR. BRAY “Reading is delicious candy for your brain!” “Go read a book!”
What if you could have a world-class career coach in your pocket available 24/7, endlessly patient, and shockingly insightful?
In this episode with Dr. Bray, he explores how tools like ChatGPT, Claude, and Perplexity transform how we navigate careers from writing resumes and preparing for interviews to plotting promotions and managing toxic coworkers. Whether you're just starting out, pivoting mid-career, or climbing the executive ladder, this episode shows you how AI can become your smartest (and cheapest) ally.
Dr. Bray breaks down 7 powerful ways to use AI for career clarity, job search strategy, salary negotiations, leadership growth, and even workplace dilemmas with real prompts you can try today.
- Want to stand out in your next job application?
- Struggling with imposter syndrome or career uncertainty?
- Need help crafting that perfect LinkedIn summary?
- Curious how AI can help you grow as a leader?
This is your episode.
The best part? You don’t have to be tech-savvy to start. You just need curiosity and a willingness to try something new.
QUOTES BY DR. BRAY "Establishing yourself as a thought leader always makes you appear as a leader. It opens new doors to new opportunities."
"If something is on your mind for more than an hour, it's time to take action and fix it."
In this fan favorite episode of the podcast, Dr. Bray answers a listener’s question on loneliness. Tune in to learn about the neuroscience and psychology of loneliness, what happens in the brain, and specific action steps you can take to combat loneliness. In a world where loneliness is increasing exponentially, it is important to understand this issue and notice the signs and warning markers of isolation.
If you want to learn more, see below for specific research into the topics Dr. Bray discussed on this episode.
“Loneliness and social isolation as risk factors for coronary heart disease and stroke: systematic review and meta-analysis of longitudinal observational studies” by Nicole K Valtorta et al. Heart “Loneliness matters: a theoretical and empirical review of consequences and mechanisms. Annals of Behavioral Medicine” by Louise C. Hawkley et al. Annals of Behavioral Medicine “The growing problem of loneliness” by Cacioppo & Cacioppo. The Lancet “Brain structure links loneliness to social perception” by Ryota Kanai et al. Current Biology “The association between social relationships and depression: a systematic review” by Ziggi Ivan Santini et al. Journal of Affective Disorders “The neuroendocrinology of social isolation” by John Cacioppo et al. Annual Review of Psychology “Social media use and perceived social isolation among young adults in the US” by Brian A. Primack et al. American Journal of Preventative Medicine “A meta-analysis of interventions to reduce loneliness” by Christopher M. Masi et al. Personality and Social Psychology Review “Mindfulness training reduces loneliness and increases social contact in a randomized controlled trial” by Emily K. Lindsay et al. PNAS
QUOTES BY DR. BRAY
“Loneliness can creep in no matter how connected we may appear or seem to be.”
“The key to perception is understanding.”
“Social media never replaces personal connection.”
What do restaurant specialists, dentists, and delivery drivers all have in common? They're part of a surprising surge reshaping the global job market. In this episode, we dive into the most in-demand jobs of 2025 before tariffs and uncertainty rattled the economy.
Based on fresh LinkedIn data, you’ll get a front-row seat to the unexpected rise of healthcare and food service roles, the spike in logistics, and what it all means for hiring leaders, job seekers, and anyone trying to navigate a shifting economy.
We’re not just talking numbers, we’re decoding the human behavior behind them. Why are direct-care jobs skyrocketing? What’s pushing truck drivers into the top 10? And how should leaders prepare for the calm before the storm starts to crack?
I’m Dr. Bray, a cognitive behavioral researcher, and I’ll walk you through how work is evolving, what’s signaling the next big shift, and how you can stay ahead in a labor market that’s anything but predictable.
If you're hiring, looking, or leading, this episode is your cheat sheet.
QUOTES BY DR. BRAY “Upskill continuously. Engage in lifelong learning to stay current with technological advances.”
“Embrace flexibility. Be open to evolving roles and responsibilities.”
“If you're aware and you're taking the steps—5 to 10 minutes every day—you’re going to be just fine.”
QUOTES BY DR. BRAY “Upskill continuously. Engage in lifelong learning to stay current with technological advances.” “Embrace flexibility. Be open to evolving roles and responsibilities.” “If you're aware and you're taking the steps—5 to 10 minutes every day—you’re going to be just fine.”
I was talking to someone who was wildly successful, financially secure, respected, and free to live how he wanted. And yet, he said something that stopped me cold: “I still feel kind of poor.”
This episode dives into that unexpected moment and why it hit so hard. It’s not about dollars. It’s about depletion, which doesn’t appear on a balance sheet. We explore the neuroscience behind wealth that isn’t financial: time, connection, mental clarity, physical presence. You’ll hear why the brain craves “more,” how that chase keeps us stuck, and what absolute freedom looks like.
Plus, I’ll walk you through:
- How anxiety makes us spend from the wrong “accounts”
- What Stoic philosophers and modern neuroscience agree on about true wealth
- Simple tools that can help you build richness in your relationships, calendar, and mindset
This isn’t an anti-money conversation. It’s a pro-wholeness one. If you’ve ever stopped and looked at your life and still felt something is missing, you’re not alone. And there’s a better way forward.
Tune in and rethink what it means to be truly wealthy.
QUOTES BY DR. BRAY "True wealth isn't about what's in your bank account. It's what's in your schedule, your relationships, your mind, what you find meaning and purpose."
"Does my calendar reflect the life I say I value?"
"Instead of wanting more, work on that denominator of wanting less."
In 2019, the OECD warned that 14% of global jobs would be eliminated and another 32% would be dramatically transformed by automation. Fast-forward to today, and that prediction feels like an understatement. Generative AI like ChatGPT has accelerated change at a pace no one saw coming. The shelf life of a skill? Less than five years. In tech, sometimes less than three.
In this episode with Dr. Bray, we’re digging deep into what this seismic shift means for the future of work and how companies must respond. From CEOs to HR leaders, and from frontline managers to hourly workers, the pressure is on to rethink roles, retrain talent, and rebuild strategy from the ground up.
What You’ll Learn:
- Why upskilling alone isn’t enough in today’s AI-driven workplace
- The five paradigm shifts that define successful reskilling efforts
- Real-world examples from Amazon, Vodafone, Ericsson, CVS, and more
- Why reskilling is more than training—it’s strategic, cultural, and collaborative
We’ll also explore how organizations can:
- Treat reskilling as a competitive advantage, not just a cost center
- Empower employees to navigate career shifts with confidence
- Break down internal silos and avoid ‘talent hoarding’
- Leverage partnerships with nonprofits, governments, and colleges to scale up fast
Whether you’re a leader navigating digital disruption, a workforce strategist, or simply curious about how AI is reshaping work, this episode delivers the practical insights and bold thinking you need to stay ahead.
QUOTES BY DR. BRAY
“You can’t change people — but you can teach them how to adapt, how to learn, and how to be curious.”
“Middle managers are the most important individuals in the organization.”
“The 5 Regrets Exercise That Could Change Your Life”
What if you could look ahead and sidestep the regrets that often surface at life's end? In this new episode, Dr. Bray delves into the profound insights of Bronnie Ware, an Australian palliative nurse who spent years caring for patients in their final days. Through heartfelt conversations, she uncovered the top five regrets that people commonly express when reflecting on their lives.
But this isn't just about acknowledging regrets, it's about taking proactive steps to live intentionally and authentically. We'll explore a powerful exercise designed to help you identify potential regrets and implement actionable strategies to prevent them. This practice isn't merely reflective; it catalyzes personal growth and fulfillment.
What You'll Learn:
• The Top Five Regrets of the Dying: Discover the most common regrets people have at the end of their lives and what they reveal about living meaningfully.
• The Neuroscience of Regret: Understand how the brain processes regret and how this awareness can motivate positive change.
• The Regret Reflection Exercise: Engage in a guided activity to pinpoint potential future regrets and develop a plan to address them now.
By tuning into this episode, you'll gain insights into leading a life aligned with your true self, fostering deeper connections, and embracing opportunities without fear. Don't wait for a wake-up call—take charge of your life's direction today.
QUOTES BY DR. BRAY "You always have to have something to look forward to." "Happiness is a choice." "Do one thing every day that scares you."
Are you ready to boost your brainpower and calm your anxiety? In this episode of The Dr. CK Bray Show, Dr. Bray reveals groundbreaking research that shows how something as simple as sitting too long can shrink your brain and increase your risk for Alzheimer’s, even if you exercise. But don’t worry, he’s got practical, science-backed strategies to help you protect your cognitive health, starting today.
That’s not all. Dr. Bray also uncovers a powerful new approach to mindfulness that’s tailored to your specific anxiety type. Whether you’re a chronic worrier or someone constantly on edge, you’ll learn which meditation style can help you regain focus, regulate emotions, and take back control of your thoughts. Tune in now to discover two simple, life-changing habits that can dramatically improve your mental clarity and emotional well-being. Your brain will thank you!
QUOTES BY DR. BRAY "Even five minutes of movement every hour can protect your brain for years to come." "Every moment you spend sitting is a choice; every moment you move is an investment in your future."
You walk into the office or log on to your morning meeting, and something feels off. One of your most reliable team members is distracted, quiet, and not meeting expectations. You wonder if you should say something… but you don’t want to overstep. You’re not a therapist. What if you say the wrong thing?
In this episode, Dr. Bray explores what managers should do when they notice signs of emotional distress in an employee. Inspired by the Harvard Business Review article “Helping an Employee in Distress” and grounded in real-world psychology, this conversation will give you the language, mindset, and confidence to lead with both care and clarity.
You will learn:
- How to recognize red flags without becoming intrusive
- What to say when you notice something is wrong
- How to respond with empathy while protecting healthy boundaries
- What research tells us about listening, validation, and psychological safety
- How one manager’s simple conversation helped turn around a difficult situation
You will hear stories similar to Jordan's, a creative lead known for his big ideas and positive energy. When he started arriving late and keeping his camera off in meetings, his manager, Taylor, gently checked in. That five-minute conversation revealed that Jordan was quietly navigating burnout and family stress. Taylor did not try to solve it, but she listened, offered support, and pointed him to resources. That small moment of connection helped Jordan feel seen and gave him the space to get back on track.
This is not about having all the answers. It is about knowing how to open the door and walk alongside your people when it matters most.
Tune in and learn how to support your team through challenging moments without compromising performance, professionalism, or humanity.
QUOTES BY DR. BRAY
"Empathy is not about offering sympathy, but about being committed to fully understanding someone's experience."
"Cognitive reframing is a process of replacing unhelpful thoughts with a more realistic and balanced view of a situation."
"Even a 5 to 7 minute conversation can really change things."
Your top performer just isn’t themselves. They’re distracted, quiet, and missing minor details. You know something’s off, but you’re not a therapist, and you're not sure what to say.
In this episode, Dr. Bray delves into a powerful conversation about how leaders can effectively support employees in distress without crossing boundaries or becoming overwhelmed. Inspired by insights from Harvard Business Review and grounded in the tools of modern psychology, we explore how frameworks like Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) offer surprising and practical ways to lead with clarity, empathy, and purpose.
You’ll learn:
- Why your instinct to “fix” things might backfire
- How to use simple CBT strategies to help people shift stuck thinking
- Why ACT’s message—that we can move forward even in discomfort is precisely what your team needs
- What to say (and what not to say) when someone’s having a hard day
- How to create a culture where emotional well-being and high performance go hand in hand
Whether you manage a team of five or lead a division of five hundred, this episode will leave you with tools to support your people with confidence, humanity, and science on your side.
Tune in to discover why the most effective leaders today aren’t just strategic, they’re psychologically savvy.
QUOTES BY DR. BRAY
"With the right training and tools, support in the moment can make all the difference."
"Managers today are leading anxious workforces, and the need for emotional support is more critical than ever."
"Sometimes we don't need a major intervention, just a low-level conversation with someone who listens."
You know that thing you do; the way you obsessively rearrange pens before a meeting, the random-but-brilliant ideas you toss out mid-conversation, or your love of color-coded spreadsheets? The thing you might’ve been told was “a little much”?
Yeah. That might be your superpower.
In this episode, we dive into the fascinating world of quirks, those small, unique traits that often get brushed off as eccentric or awkward. But according to new research in Psychology Today and backed by neuroscience, your quirks are more than harmless habits. They might be the secret to your creativity, resilience, productivity, and leadership.
Spoiler alert: Your brain isn’t built to fit in. It’s wired to stand out.
Today Dr. Bray dives into Quirks at Work:
- How quirks drive innovation and problem-solving at work
- Why high-performing teams need their “oddballs”
- Simple ways to identify and own your quirks—and help your team do the same
Whether you're the quiet notetaker, the idea machine, or the person who can’t not ask “what if,” this episode will show you how to turn what makes you different into what makes you indispensable.
Because let’s face it, the world doesn’t need more polished, perfect professionals.
It needs real ones: quirks and all.
QUOTES BY DR. BRAY"We all have different operating systems that in some way make us different from anybody else." "In the human brain, quirks foster love, they foster connection." "We need to really view quirks as strengths. And when we do that, it liberates not just ourselves but other people." "Really, the secret to your success lies in your quirkiness."
What if the biggest thing holding you—or your team—back isn’t lack of skill, clarity, or confidence... but the fear of what other people think?
In this episode, we’re diving into a powerful concept that’s quietly shaping how we show up at work: FOPO—Fear of People’s Opinions. Backed by neuroscience and field-tested with everyone from PGA golfers to Fortune 100 CEOs, FOPO is the silent performance killer that keeps leaders from taking risks, teams from speaking up, and cultures from thriving.
You'll hear:
- Why a seasoned golf pro crumbled under pressure, while an amateur thrived
- How performance-based identity traps us in stress and self-doubt
- What purpose-based leadership actually looks like—and how to build it
- A simple mindset shift that top performers use to stay grounded and bold under pressure
If you’ve ever second-guessed an idea, softened your voice in a meeting, or let fear of judgment steer your decisions, this one’s for you.
QUOTES BY DR. BRAY
"In the desire for approval, we give up control of our lives."
"Purpose becomes the filter through which we arrive at our decisions, establish priorities, and make choices."
"Take time to contemplate your purpose — it's worth repeating."
What got you here… won’t get you there.
In the boardrooms of the early 2000s, executive presence was a well-guarded formula: confidence, a polished suit, a commanding voice, and just the right amount of detachment. You knew it when you saw it—and if you didn’t look the part, you probably didn’t get it.
But in 2024, everything has changed. The pandemic, social movements, hybrid work, generational shifts, and the rise of authenticity have completely rewritten the rules. And if you're still playing by the old ones, you will get left behind.
In this episode, Dr. Bray takes you inside the new world of executive presence—what it looks like now, why it's changing, and how to master it without losing who you are. We’ll explore:
- Why inclusiveness and emotional intelligence have overtaken pedigree and polish.
- How leaders like Thasunda Brown Duckett and Bill Hornbuckle are leading with presence by leading with heart.
- What the research says about appearance, confidence, communication, and what matters now.
- And why authenticity, adaptability, and listening are the power tools of today’s most effective leaders.
Whether you’re aiming for the C-suite, coaching emerging leaders, or simply navigating how to show up more powerfully in your role, this episode is your blueprint for presence that works in the modern workplace.
This isn’t about fitting into the mold. It’s about breaking it with purpose.
QUOTES BY DR. BRAY
"Being real is the win."
"Respect for others... involves acquiring a body of knowledge that allows you to understand the lived experience of those whose identity or heritage is different from your own."
"People now gravitate more towards leaders who listen and learn from others before they make decisions."
What if the biggest thing holding you back isn’t your circumstances, but the story you’ve been telling yourself about them? We all experience setbacks—failure, rejection, trauma, or just plain bad luck. But instead of seeing these moments as chapters in a bigger story, we often let them define us. We replay the past, reinforce limiting beliefs, and convince ourselves that nothing will ever change. The problem isn’t just what happened—it’s the meaning we attach to it. And sometimes, that meaning is completely wrong.
In this episode, Dr. Bray dives into the science of learned helplessness, brain predictions, and the power of rewriting our stories. From Martin Seligman’s research on why we stop trying to Viktor Frankl’s powerful insights from the Holocaust, Dr. Bray will explore how adversity shapes our minds—and how we can reshape them. Most importantly, we’ll uncover practical tools to shift from victimhood to resilience, from feeling trapped to taking control. Because while we can’t change the past, we can change the meaning we give it. And that changes everything. Tune in and learn how to break free from the mental loops keeping you stuck.
QUOTES BY DR. BRAY "While your past will never change, you can." “‘WHY’ questions trap us in our past. ‘What’ questions can help us create a better future."
Is telepathy real, or is it just a fantasy fueled by sci-fi movies and wishful thinking? In this episode, Dr. Bray goes to the edges of science and dives into the science, the skepticism, and the surprising research that suggests telepathic communication might not be as impossible as we once thought. From groundbreaking neuroscience studies using brain-to-brain communication technology to Dr. Diane Hennacy Powell’s fascinating work with autistic savants who seem to transmit thoughts without words, we’re uncovering the truth about telepathy—what's myth, what’s real, and what the future could hold.
Neuroscientists are beginning to explore the brain’s electromagnetic activity and the role of mirror neurons, which may provide a scientific basis for telepathic-like experiences. Meanwhile, technology is making what was once science fiction a reality, with researchers successfully transmitting thoughts between human brains using neural interfaces. Could telepathy simply be an untapped human ability? Could meditation, deep focus, or brain training enhance it? And if it’s real, how could it change the way we connect, communicate, and understand one another?
Join Dr. Bray as he breaks down the science, examines the skeptics' arguments, and explores the mind-blowing potential of thought-to-thought communication. Whether you're a believer or a skeptic, this episode will challenge everything you think you know about the limits of the human mind. Tune in now and decide for yourself!
QUOTES BY DR. BRAY
"The brain’s capacity to internalize and reflect the mental state of others demonstrates how deeply we are wired for connection."
"Techniques such as mindfulness, meditation, and visualization are believed to strengthen the mind-body connection, unlocking hidden potentials."
The return-to-office (RTO) debate is no longer just about where people work—it’s about why companies are making this shift. With office attendance jumping from 35% in 2023 to 68% in 2024, businesses claim that in-office work fuels collaboration, innovation, and culture. But is that the driving force behind these mandates? Or is this shift rooted in financial pressures, leadership challenges, and outdated ways of thinking?
In this episode, Dr. Bray breaks down both sides of the argument, from the employee’s demand for autonomy and flexibility to the employer’s need to sustain business outcomes and justify office investments. Research shows that employees with a say in their work arrangements are 55% more productive and 40% more likely to stay with their company—yet, forced RTO mandates lead to higher disengagement and turnover. Meanwhile, executives worry that remote work is eroding mentorship, culture, and long-term career development. So, who’s right? And is there a middle ground?
Dr. Bray also explores the generational divide shaping the future of work. Baby Boomers report 80% satisfaction with RTO, while Gen Z is the most resistant at just 68% satisfaction—but why? Are younger employees missing out on crucial networking opportunities, or are they simply redefining what productivity looks like in a digital-first world? And what should companies be doing to ensure they attract and retain top talent across all generations?
The real question isn’t whether RTO is good or bad—it’s about how companies structure work to drive real results. Tune in as we unpack the neuroscience, leadership strategies, and future trends shaping this conversation, and learn how businesses can strike the right balance between flexibility, trust, and collaboration.
QUOTES BY DR. BRAY
“It’s not about where you work, it’s HOW you work.”
"Autonomy is one of the three psychological pillars of motivation. We love choices."
"Location alone doesn’t determine your success. What matters most is how intentional companies are about making work collaborative, innovative, and meaningful."
Once again, we have new research on the brain and Neuroplasticity. A once impossible feat is now proving possible for everyone!
For years, we’ve been told that perfect pitch—the rare ability to identify musical notes without a reference—was something you were either born with or not. But groundbreaking new research from the University of Surrey is turning that belief on its head. Scientists found that adults—yes, full-grown, past-their-prime adults—can train their brains to develop near-perfect pitch. What does this mean for musicians, lifelong learners, and anyone who’s ever thought they "missed their chance" to develop a skill? It means your brain is far more adaptable than you think.
In this episode, Dr. Bray discusses the science behind perfect pitch, the power of neuroplasticity, and how this study proves that skills once thought impossible to learn in adulthood may be within reach. We’ll explore how training changed participants' brains, what this means for other learning abilities, and how you can tap into this potential in your own life. If you’ve ever doubted your ability to master something new, this episode is for you.
Listen now and discover just how much your brain is capable of!
QUOTES BY DR. BRAY "Your brain can still grow, still adapt, and still master complex skills no matter what your age." "The only time you stop learning is when you stop breathing."
Have you ever caught yourself replaying that awkward moment from last week? Or hear that relentless voice in your head whispering, “You’re not good enough. You’ll never get this right”? You’re not alone.
In this episode, Dr. Bray dives into the science behind self-doubt, why your brain is wired for negativity, and—most importantly—how to stop letting your inner critic run the show.
Here’s what we unpack: -Why your brain is hardwired for self-doubt (hint: it’s an evolutionary survival tool) -The mental traps (cognitive distortions) that trick you into believing false narratives -A simple, research-backed technique to rewrite your self-talk and build confidence -The powerful story of Maya Angelou and how even the most successful people battle self-doubt
Your inner critic isn’t reality—it’s just one version of the truth. And you get to decide which voice you listen to.
Listen now and take back control of the conversation in your head!
QUOTES BY DR. BRAY "The voice in your head is never going to go completely away. But that doesn’t mean it has to run the show." “Treat yourself with the same kindness and perspective you would offer a friend.
For years, antidepressants have been the default solution for dementia patients struggling with depression, anxiety, and aggression. But what if they’re actually making things worse? A groundbreaking new study from the Karolinska Institute has found that dementia patients on SSRIs like Lexapro, Celexa, and Zoloft experience faster cognitive decline than those not on medication. Are we treating symptoms at the cost of accelerating the disease itself?
In this episode, Dr. Bray dives into the science behind these findings. We’ll explore: -How SSRIs impact the aging brain—and why they may be ineffective for many people -The hidden risks of antidepressants, including cognitive fog, emotional blunting, and increased fall risk -A smarter approach to dementia care—why non-drug interventions should be considered first
The truth is, there’s no one-size-fits-all answer when it comes to mental health and dementia. What works for one person may not work for another. That’s why it’s critical for patients, caregivers, and medical professionals to stay informed, ask questions, and do their own research before making treatment decisions.
If you or a loved one is facing a decision about antidepressants and dementia, this is an episode you can’t afford to miss. Listen now, and make sure you have all the facts before choosing a treatment plan because better decisions start with better knowledge.
QUOTES BY DR. BRAY "Your brain health and your physical health are your responsibility. Do not abdicate them to somebody else."
"Consider non-drug interventions first—therapy, lifestyle changes, and social engagement can be powerful tools."
"We need to ask questions and look for signs—because sometimes, the biggest tragedies come from what we didn’t see."
The biggest threat to your team’s success isn’t AI, the economy, or budget cuts—it’s how their brains respond to uncertainty. In times of constant change, fear takes over, the brain shifts into defensive mode, and decision-making grinds to a halt. The best leaders don’t just manage people—they rewire how their teams think about change. In this episode of The Brain on Work, Dr. Bray breaks down the neuroscience of leadership in the era of perpetual upheaval and reveals how to shift teams from fearful and reactive behavior to adaptable and unstoppable.
Dr. Bray will dive into why psychological safety is the foundation of innovation, how cognitive overload is quietly killing productivity, and why dopamine is the secret weapon for motivation in uncertain times. You’ll learn how to break your team’s fear cycle, use brain-based strategies to manage mental energy, and create small wins that keep momentum alive—no matter what’s happening around you. This isn’t just another leadership pep talk; it’s a scientific playbook for leading in chaos.
If you’re tired of waiting for things to "settle down" and want to start leading confidently in uncertainty, this episode is for you. The future belongs to leaders who train their teams to thrive in disruption—not just survive it.
QUOTES BY DR. BRAY "Fear destroys innovation and productivity. To thrive, we must rewire our teams for adaptability." "Failure is a gift. It’s hard, it knocks you down, but guess what? You come back better. That’s called being resilient." "Break goals into mini-milestones. Small wins keep the dopamine flowing and drive long-term success."
The world of work has changed forever. Disruption isn’t an event anymore—it’s a constant state. McKinsey calls this the "Era of Perpetual Upheaval," where uncertainty is the new normal. And yet, most leaders and organizations still rely on outdated change management strategies that simply don’t work. The old way of adapting is dead.
So what do we do? We rewire our brains. In this episode, Dr. Bray dives into the neuroscience of uncertainty, uncovering why change triggers survival mode in the brain, and—most importantly—how we can train ourselves to think, respond, and lead differently. We’ll break down the cognitive traps that hold us back, the psychological tools that give us an edge, and the brain-based strategies that separate those who thrive from those who just survive.
If you’re tired of waiting for things to "settle down," this episode is for you. The future belongs to those who master uncertainty—not fear it.
QUOTES BY DR. BRAY "Change just isn't something that we react to anymore. It's something that we must be built for.”
“In a world where uncertainty is the only certainty, we must go beyond survival and learn to thrive.”
"The brain learns best from action—small, rapid experiments retrain the brain to be comfortable with uncertainty."
"The future belongs to those who train their minds to lead in crisis, not just react to it."
In today’s business world, uncertainty is no longer the exception—it’s the rule. The speed of technological advancements, shifting workforce dynamics, and ever-changing market conditions demand that organizations become more agile than ever before. But here’s the challenge: Traditional workplace learning simply can’t keep up. The way companies have trained employees for decades—through structured courses, one-size-fits-all programs, and annual training sessions—no longer matches the pace of real-world change. That’s where AI-augmented learning comes in.
In this episode, Dr. Bray dives deep into new research from MIT Sloan Management Review and Boston Consulting Group, which reveals that companies integrating AI into their learning processes—what the study calls Augmented Learners—are significantly better at navigating disruption. These organizations are 1.6 times more prepared to handle workforce, technological, and market shifts compared to companies that still rely on traditional learning models. But what does that mean in practice? It means companies that harness AI for learning can identify skill gaps before they become problems, provide employees with real-time knowledge on demand, and create adaptable teams that thrive in uncertainty.
Imagine a workplace where learning happens in the moment—not after the fact. Instead of waiting for a scheduled training session, employees can access AI-driven coaching tailored to their roles, helping them solve challenges in real time. AI can analyze market trends and predict which skills will be needed in the future, giving companies a strategic advantage in workforce development. Even better, AI-powered tools ensure that when employees leave, their institutional knowledge doesn’t walk out the door with them. In an era of high turnover and talent shortages, this capability is a game-changer for HR, leadership development, and long-term business strategy.
This shift isn’t just theoretical. Companies like Estée Lauder are already using AI to track real-time consumer trends, allowing them to pivot their strategies instantly and maintain a competitive edge. Leaders in change management and HR are leveraging AI to personalize learning pathways for employees, making professional development more effective and engaging. For executives and strategists, AI is breaking down knowledge silos and enabling better decision-making through smarter insights. The bottom line? AI-driven learning isn’t just a nice-to-have—it’s quickly becoming the deciding factor between companies that thrive and those that fall behind.
If you’re in HR, business strategy, innovation, or change management, this episode is a must-listen. AI is no longer just about automation—it’s about enhancing human learning and decision-making at every level. Tune in now to discover how AI-powered learning is shaping the future of work—and what your organization needs to do to stay ahead.
QUOTES BY DR. BRAY "The ability to learn faster and smarter, both as an individual and as an organization, is what separates businesses that thrive from those that struggle."
"Speed equals survival.”
"Adaptability and continuous learning are the new currency of success in a rapidly evolving world."
Imagine if one simple change could sharpen your focus, speed up recovery, and even slow down aging—just by breathing. Sounds too good to be true? Hyperbaric Oxygen Therapy (HBOT) is proving otherwise, and in the latest Dr. CK Bray podcast episode, we’re diving into the cutting-edge science behind this powerful wellness tool.
HBOT has been a well-kept secret in elite athletic circles and medical recovery programs, but new research is showing that its benefits extend far beyond the pros. Whether you're looking to boost brain function, improve sleep, enhance physical performance, or fight inflammation, this therapy is changing the way we think about recovery and longevity. In this episode, Dr. Bray breaks down how HBOT works, what the science says, and why it might be the missing piece in your health optimization strategy.
We’ll also explore how HBOT enhances brain plasticity, reduces stress, and fuels cellular repair—making it a game-changer for business professionals, athletes, and anyone looking to perform at their best. Dr. Bray also discusses why oxygen therapy might be one of the best investments in your long-term health.
But this isn’t just about performance—it’s about longevity and quality of life. Research suggests HBOT can even lengthen telomeres, the protective caps on DNA linked to aging and disease prevention. That means better energy, faster healing, and more years of feeling like your best self. Whether you're recovering from an injury, looking to increase mental clarity, or simply want to improve your overall vitality, this therapy is unlocking new possibilities for brain health, resilience, and total-body wellness.
If you’re ready to level up your energy, brain power, and recovery, this episode is a must-listen. Don’t miss out on this deep dive into the power of oxygen and how it can transform your life.
QUOTES BY DR. BRAY"Health is your greatest asset." "You have to be ready to invest in your future self." "Aging isn’t just about the number of candles on your birthday; it’s about maintaining vitality, energy, and cognitive sharpness." "This really is a wake-up call for modern wellness."
Are you ready to turn uncertainty into your organization’s greatest advantage? In this week’s podcast, we dive into a topic that’s never been more relevant: how resilience and adaptability can transform not only how we lead but also how we thrive in today’s ever-changing world. With insights grounded in neuroscience and practical strategies, this episode promises to challenge how you approach change—both personally and professionally.
What does basketball superstar Steph Curry have in common with your leadership journey? A lot more than you think. Resilience helps him bounce back after missed shots, but adaptability ensures he can pivot when the rules of the game shift. Similarly, our podcast explores how you can balance these two essential skills to innovate, stay engaged, and drive success, even when faced with the unexpected.
We also unpack groundbreaking research: Did you know employees with strong resilience and adaptability are 3.6 times more engaged and 3.9 times more innovative? Yet only 16% of organizations actively invest in these critical skills. Our episode digs into why this gap exists and how leaders like you can bridge it, building a more engaged and innovative workforce in the process.
From the neuroscience behind stress and decision-making to actionable strategies like fostering psychological safety, creating a shared purpose, and leveraging group learning, this episode is packed with insights you won’t want to miss. Whether you’re looking to refine your leadership skills, elevate your team, or position your organization for long-term success, this conversation will leave you inspired and equipped to tackle any challenge.
QUOTES BY DR. BRAY “Resilience requires, among other things, the ability to view change as a challenge or even better, an opportunity to bounce forward.” “Senior leaders can help foster resilience and adaptability at scale by pointing everyone toward a common goal—a North Star.”
Are you feeling stretched too thin, exhausted, or disengaged at work? You're not alone. Burnout is becoming an all-too-common challenge in today’s fast-paced world—but the good news is, there are science-backed ways to combat it and thrive and Dr. Bray is going to share them with you.
In the latest Dr. CK Bray Show, Dr. Bray shares 4 Steps to Beating Burnout: A Neuroscience-Based Approach to Thriving, he dives into the root causes of burnout and, more importantly, how you can take action to build resilience and adaptability—both essential for long-term success.
What you’ll learn in this episode:
The Science Behind Burnout: How chronic stress rewires your brain and affects decision-making, motivation, and emotional regulation.
Arianna Huffington’s Wake-Up Call: A powerful real-life story about the impact of burnout and the importance of well-being.
Four Actionable Strategies to Beat Burnout:
- Prioritizing self-care to reset and recharge
- Shifting your perspective to embrace challenges as opportunities
- Reducing exposure to stressors and setting healthy boundaries
- Building a strong support network for long-term resilience
If you’re ready to regain your focus, boost your energy, and create a sustainable work-life balance, this episode is for you!
Let’s turn burnout into a breakthrough together.
QUOTES BY DR. BRAY “Change [which includes burnout] causes cynicism.” “Reframe challenges to innovate and grow.” “Change may be the opportunity you always wanted.”
What if your thoughts, emotions, and intentions could shape your reality? That’s the promise of manifestation—a concept that’s as captivating as it is polarizing. For some, it’s an empowering philosophy that offers hope and clarity in a chaotic world. For others, it’s just wishful thinking dressed up in spiritual language. So, does manifestation actually work, or is it too good to be true? In this episode, we dig deep into the science and psychology behind this intriguing idea.
Dr. Bray explores recent studies that have put manifestation beliefs to the test, uncovering fascinating insights about how positive thinking can activate powerful areas of the brain like the prefrontal cortex and dopamine reward system. But here’s the catch: without action, all that visualizing might lead to complacency. Dr. Bray will discuss why manifestors often feel unstoppable confidence—even when their goals remain far out of reach—and how this mindset can inspire both hope and unrealistic expectations.
Whether you’re a believer, a skeptic, or somewhere in between, this episode has something for you. From neuroscience to practical strategies, we’ll uncover how manifestation fits into a balanced approach to success. Can your thoughts really influence your outcomes? Tune in to find out—and maybe discover a few surprises about the hidden potential of your mind along the way!
QUOTES BY DR. BRAY “The brain is undeniably capable of incredible, amazing things.” “Keep dreaming big, keep manifesting; but remember, back it up with a little or a LOT of action.”
In recent weeks, the United States has suffered several terrible tragedies. The Louisiana Bourbon Street massacre and the Los Angeles California fires. Watching these events, I wanted to share my thoughts on ways to deal with the crisis of life. In a world consumed by uncertainty, where wildfires blaze through cities and lives are uprooted instantly, a more profound truth emerges from the ashes. These moments strip life down to its core, reminding us of what truly matters. What drives us forward when all seems lost? What keeps us anchored amid chaos? In this episode, we explore the profound power of purpose—the guiding force that helps us endure and rise stronger.
This podcast explores the essential question: What matters most to you? Through personal stories of resilience, such as rebuilding a life after losing a home to fire, and insights drawn from neuroscience, it explores how purpose can act as a stabilizing force, quieting the fear-driven amygdala and activating the reward systems in the brain that fuel motivation. Discover how, even in the darkest moments, purpose can transform pain into clarity and despair into determination.
But this episode isn’t just for those in crisis. Purpose is a tool we can all use in our daily lives. Neuroscience shows that reflecting on what matters most activates self-awareness networks in the brain, helping us make decisions aligned with our values. From tackling life’s daily challenges to navigating profound uncertainty, this podcast will challenge you to dig deep and reconnect with your own North Star.
Whether you’re searching for meaning in the face of adversity or seeking to lead a more intentional life, this episode offers a compelling blend of science, psychology, and personal narrative to inspire you. Don’t just wonder about the power of purpose—experience it.
QUOTES BY DR. BRAY “Even in the darkest of times, there is always light.” “Crisis refines our purpose.”
Welcome to a brand-new year—and with it, the perfect opportunity to set the tone for your most calm, focused and productive year yet! But let’s face it: January doesn’t just bring optimism and resolutions; it also delivers a big dose of stress. From tackling new goals to navigating the demands of work and life, it’s easy to feel overwhelmed before you even hit February. That’s why Dr. Bray focuses today’s episode on equipping you with the tools you need to not only survive, but thrive in the midst of chaos.
In this episode, he will dive into 10 science-backed techniques, curated from the fields of neuroscience and behavioral psychology, to help you find calm, focus, and resilience no matter what challenges the year throws your way. These aren’t time-consuming hacks or complex routines—they’re practical, actionable, and incredibly effective.
But here’s the twist—your brain may try to convince you that these techniques are too simple to be impactful. Don’t fall for it! These small habits pack a big punch when practiced consistently. As we explore and try the tools you’ll discover how just a few minutes can transform not only how you manage stress but how you show up in every aspect of your life. So, grab your mental toolkit, hit play, and let’s make 2025 the year you reclaim calm, focus, and balance.
QUOTES BY DR. BRAY “Stress doesn’t have to control you. You have the power to reset your brain, refocus your emotions, and recharge your motivation right in the middle of your most busy and most stressful moments!” “Have a cold moment!”
In this special holiday edition of the podcast, Dr. Bray delves into the transformative power of giving and how it goes far beyond the exchange of gifts. As the festive season wraps us in its warm embrace, we explore the deeper connections and mental health benefits that acts of generosity foster. Join us as we uncover the neuroscience behind why giving is indeed better than receiving, supported by fascinating scientific insights that may change how you view your holiday traditions.
Imagine the simple act of giving a gift and the genuine joy it brings, not just to the recipient but to you as the giver. Neuroscientists have discovered that when we give, our brains light up in areas like the ventral tegmental area and ventral striatum—centers of pleasure and reward. This episode takes you on a journey inside the human brain, revealing how the release of dopamine and oxytocin during these moments enhances our mood and fortifies our social bonds. Interestingly, these areas are more active when we give than even when we receive, highlighting the profound emotional rewards of generosity.
Please tune in to this heartwarming episode and let us rekindle the true spirit of the holiday season together. Discover how every act of kindness not only enhances our own lives but also strengthens our communities, making the world a little brighter for everyone.
QUOTES BY DR. BRAY “Repeated acts of giving can rewire your brain… getting better at feeling joy, empathy, and connection.” “Giving is better than receiving, not just morally but neurologically.” “Generosity fosters gratitude.”
In this captivating episode of the Dr. CK Bray show, Dr. Bray dives deep into the science behind miracles, shedding light on the neurological underpinnings of awe and extraordinary experiences. As the holiday season casts its magical spell of wonder and mystery, we move beyond traditional views of miracles as supernatural phenomena, to explore them through the precise lens of neuroscience. This journey through the brain’s complex mechanisms reveals how events that seem miraculous affect us at a neural level, transforming the mystical into the tangible. Discover how modern science unravels the mysteries that have captivated humanity for centuries, proving that the brain's response to the extraordinary can be as fascinating as the events themselves.
Tune in to this thought-provoking episode to uncover how the seemingly miraculous can be understood and appreciated through the wonders of neuroscience, enriching our understanding and inspiring a greater appreciation for the extraordinary moments in our everyday lives.
QUOTES BY DR. BRAY “Take some time to be aware and look for little miracles, small things that make your day.”
From all of us at the Adaption Institute we wish you a Happy Holiday Season. In keeping with tradition Dr. Bray shares eight lessons of the holidays, may it add to your holiday spirit.
*Stories taken from a devotional delivered by Thomas S. Monson on December 6, 1966.
Fear—it’s a universal experience, something we all face at some point in our lives. It can show up as a whisper of doubt or a paralyzing barrier that stops us from reaching our goals. But here’s the thing: fear isn’t the enemy. It’s simply a biological response, a survival mechanism rooted in our brain’s architecture. The real problem? Most of the fears that hold us back are False Expectations Appearing Real. (FEAR) They’re stories we tell ourselves, not actual threats.
Today Dr. Bray uncovers the neuroscience behind fear—why your brain reacts the way it does and how it tricks you into staying in your comfort zone. You’ll learn how fear grows stronger the more you avoid it and discover practical tools rooted in neuroscience and cognitive behavioral therapy (CBT) to break free. From reframing your thoughts to taking small, intentional steps and even using breathwork to calm your nervous system, this episode is packed with actionable strategies to help you face fear head-on.
Through inspiring real-life stories of people who overcame fear to create meaningful change, we’ll show you that courage isn’t the absence of fear—it’s taking action in spite of it. Whether it’s asking for a promotion, starting a business, or tackling something deeply personal, this episode will empower you to stop letting fear hold you back. Tune in to learn how to retrain your brain, take that first step, and start building the life you’ve always wanted. Fear is temporary, but the impact of facing it can last a lifetime.
QUOTES BY DR. BRAY “We have to face our dragons; we can’t turn and run because they’ll always catch us!” “Thoughts drive feelings; feelings drive actions.”
Have you ever had a big dream—a goal or idea that’s been quietly calling to you, but you’ve hesitated to act on it? Maybe it’s launching a new business, traveling somewhere extraordinary, or completely changing the trajectory of your career. Here’s the truth: time will pass whether you act or not. In this episode of The Dr. CK Bray Show, we explore how you can stop waiting for “someday” and start taking small, meaningful steps toward that dream today. From inspiring stories of people who turned impossible ambitions into reality to practical tools you can implement immediately, this episode will ignite the spark you need to take action.
Dr. Bray also dives into the fascinating science of how your brain reacts to fear and change and how breaking your big goal into smaller steps can rewire your mind to build momentum. With insights from neuroscience and cognitive behavioral therapy, you’ll discover how to overcome doubt, stay motivated, and use time as your greatest ally. If you’re ready to stop dreaming and start doing, this is the episode you don’t want to miss. Tune in, take that first step, and let’s make 2025 the year you turn your big dream into reality. You don't want to miss this episode!
QUOTES BY DR. BRAY “Time doesn’t wait for you to accomplish your dreams.” “You don’t climb a mountain in one giant leap.”
Has it really been a year since we ate all that Thanksgiving turkey and set up the Christmas tree or Hanukkah menorah?
It's hard to believe, but yes, the end-of-the-year holidays are upon us once again. In the spirit of holiday giving, Dr. Bray is sharing a holiday survival guide. It's to help you have a more relaxing, rejuvenating, fun, and memorable #holiday season. Here are 10 tips to make sure you do this season right.
QUOTES BY DR. BRAY “Grin, bear it, and make it fun!” “Most things that will be remembered are experiences.” “Find people to serve.” “Take time to live a Hallmark movie, instead of watching a Hallmark movie”
Whining isn’t just for kids. It’s a behavior rooted in our brains, triggered when expectations don’t match reality. But here’s the catch: while whining might feel like an outlet, it can spiral into a habit that reinforces helplessness and victimhood. In this episode, you’ll learn about the neuroscience of whining, why we’re hardwired to do it, and how to break free from the negativity loop.
Through powerful personal stories, like a lesson learned from watching Ironman competitors conquer pain without complaint, and practical examples—such as how whining versus constructive communication impacts relationships—Dr. Bray takes you on a journey to reframe your perspective. He delves into the neuroscience behind whining to explain why our brains react the way they do, and shares actionable tools to help you replace whining with problem-solving, gratitude, and resilience.
Tune in for insights, neuroscience-based strategies, and a challenge to kickstart 2025 with a mindset of growth and forward action. Don’t just survive this year—thrive by transforming whining into winning!
QUOTES BY DR. BRAY “Whining can become habitual; it takes our attention away from finding solutions.” “The more we whine, the more we reinforce feelings of victimhood and helplessness.” “In many cases, a small amount of empathy is enough to diffuse the situation entirely.” “Instead of focusing on what’s missing, focus on what’s going right.”
Dive into the latest episode of the Dr. CK Bray show where we unravel the art of 'undoing'—a vital strategy for maintaining mental clarity and enhancing productivity, as well as keeping your sanity! In a world glorifying busyness, we explore the counterintuitive power of taking a step back to move forward. Is your brain overloaded like a smartphone with too many apps open? This episode delves into why closing some of those mental apps, or 'life tabs,' is crucial for optimal function. Join Dr. Bray as we uncover how simplifying your commitments can clear your headspace and enrich your life’s quality.
In this engaging session, Dr. Bray combines humor with neuroscientific insights to explain how reducing cognitive overload can switch our brain from the high-stress 'fight or flight' mode to a relaxed 'rest and digest' state. Learn why this shift is beneficial for your mental health and a catalyst for boosting creativity, improving memory, and enhancing problem-solving skills, as well as getting more done. From decluttering your mental closet to real-life benefits like reduced anxiety and increased productivity, this podcast is packed with thought-provoking ideas and practical tips. Find out how 'undoing' can be the most productive move you make, and why sometimes, the best kind of progress involves pressing pause. Don’t miss out—tune in to transform the way you think about productivity and personal growth.
QUOTES BY DR. BRAY “When we constantly pile on tasks, we hit cognitive overload. Slow down and focus on fewer things; you’ll move to a more calm state.” “Taking a break lets your brain relax.” “Less may actually help us accomplish more.”
In this week's episode of the "Dr. CK Bray Show," we explore the fascinating world of epigenetics and its impact on the workplace. "Unlocking Potential" dives into how our environments and lifestyles influence our genes, shaping professional growth and well-being without altering the DNA.
Dr. Bray will share how stress, diet, and activity can turn genetic markers up or down, enhancing resilience and performance like a volume dial.
Dr. Bray will illustrate this with the example of honeybees, whose roles within their community are dictated by diet-induced gene changes—a powerful metaphor for potential applications in human workplaces. This episode further discusses how epigenetic reprogramming can help reset these markers, offering ways to manage workplace stress and improve mental health, backed by compelling neuroscience.
Finally, Dr. Bray will discuss how businesses can apply epigenetics practically, such as optimizing work environments to boost productivity and mood and shaping policies that foster ongoing learning and development. Tune in to discover how understanding and harnessing epigenetics can revolutionize workplace dynamics, leading to more significant innovation and healthier, more adaptable teams.
You will be seeing this hit your workplace in the next decade, so be informed on how epigenetic impacts the way you work.
QUOTES BY DR. BRAY “Epigenetics is changing the culture of organizations; we’re just at the cusp!” “Consider applying epigenetics into your everyday life, stay curious!”
Welcome, brave listeners, to another thrilling episode of the Dr. CK Bray Show where we peel back the layers of the human mind to explore the mysteries that lurk in the shadows of our consciousness--nightmares. Why do our minds conjure up these vivid, often terrifying scenarios as we sleep?
Imagine being chased through a shadowy forest, your heart pounding as unseen creatures whisper just behind you, or standing frozen on a crumbling cliff edge, the abyss calling your name. These aren't just scenes from horror films; they are common nightmares experienced by millions around the globe each night. But what if I told you these eerie dreams are not just random firings of a sleeping brain but a window into our deepest fears and unresolved conflicts?
Join Dr. Bray as he decodes the science and psychology of nightmares with leading experts who will help us understand why our brain rehearses these nocturnal tales of terror. We’ll uncover the most common nightmares haunting our sleep, what they might be trying to tell us, and how, perhaps, we can transform our relationship with the night. Turn down the lights, tune in your ears, and prepare to be both enlightened and entertained on this shadowy journey through the night. Happy Halloween!
QUOTES BY DR. BRAY “The real mysteries lie within our own minds.”
Welcome to today’s episode of The Dr. CK Bray Show where Dr. Bray discusses the "Brain at Work." He delves into the crucial role of brain health in enhancing workplace performance and overall business success.
In a world where the pace of business is ever-increasing and competition is fierce, the cognitive well-being of our workforce is not just beneficial—it's essential. Today, we're exploring why maintaining a healthy brain is the linchpin in achieving peak performance and operational excellence in any organization.
Dr. Bray will discuss the emerging trend of viewing employees as "corporate athletes" whose cognitive fitness can be honed much like physical fitness. Inspired by techniques from sports neuroscience, innovative companies are now applying these principles to the corporate sector. This means implementing sophisticated neurotechnology to monitor brain functions such as brain wave activity, heart rate variability, and even blood oxygen levels, aiming to optimize mental agility and resilience among employees.
Join us as we uncover how companies like Google, Apple, and Salesforce are pioneering the integration of brain health into their corporate wellness programs, resulting in increased productivity, creativity, and employee satisfaction. Dr. Bray will provide insights into practical tools and strategies that can be used to monitor and enhance cognitive functions, creating a healthier, more vibrant workplace.
Tune in to learn how your organization can benefit from prioritizing brain health and transform everyday operations into extraordinary outcomes.
QUOTES BY DR. BRAY “The real heart of a business is your brain.” “By optimizing brain health, we enable every smart employee to perform at their best.” “Start looking at your watch!”
Ever wondered why you forget where you put your keys or why it’s so hard to concentrate in a noisy environment? Tune in to Dr. CK Bray's show, where he dives deep into the world of working memory, the brain’s powerful system for temporarily holding and processing information. Discover how this crucial cognitive function enables us to navigate complex tasks in daily life, from strategic planning at work to keeping track of a lively conversation.
Join us as we explore the fascinating neuroscience behind working memory with insights from leading researchers. Learn about the key brain regions involved, such as the prefrontal cortex and parietal lobes, and how they help us manipulate and store data on the fly. Whether you're multitasking, making decisions, or simply trying to remember a shopping list, working memory is your brain's command center. Dr. Bray will unravel how this system can sometimes become overloaded, leading to common challenges like losing track of tasks or forgetting important details.
But there’s more—Dr. Bray will also offer solutions and practical strategies to enhance your working memory. From engaging in brain-training exercises to practicing mindfulness and ensuring proper nutrition, learn to boost your cognitive flexibility and efficiency. Don't miss this opportunity to enhance your mental toolkit and improve your daily productivity and well-being. Listen and transform the way you use your mind!
QUOTES BY DR. BRAY “The capacity of your working memory is very limited, 3-5 items at a time.” “Training your brain is just as important as training your body.” “Sleep plays a critical role in memory consolidation.”
What if you could turn back the clock—not just in terms of looking younger, but by actually reversing your biological age? Imagine a world where diseases like Alzheimer’s or heart disease could be prevented, vision restored, and muscles rejuvenated, all by tapping into the hidden power of your DNA. This isn’t a sci-fi dream, but a possibility being explored right now through epigenetics, a field of research that controls how your genes are expressed over time. Leading scientists, like Dr. David Sinclair from Harvard, believe that by reprogramming the way our genes behave, we could one day reverse aging and live longer, healthier lives.
In today's podcast, Dr. Bray will dive into the exciting breakthroughs that are bringing age reversal closer to reality. From the Nobel Prize-winning discovery that turned back time in cells, to Sinclair’s revolutionary work restoring vision in aging mice, the science of epigenetic reprogramming is poised to transform our understanding of aging. But while we wait for full-body rejuvenation therapies, there are already practical steps you can take to slow down your biological clock today. Listen in to find out how the future of aging might be under your control sooner than you think.
QUOTES BY DR. BRAY “Our genes are like a script; epigenetics is the director.” “Simple lifestyle changes can make a HUGE difference.” “High stress causes issues to your body and your brain; don’t stress out so much!!” “Take naps!”
Welcome to The Dr. CK Bray Show where we dive deep into the fascinating world of neuroscience to unlock the secrets of productivity in the workplace. In this episode, Dr. Bray explores how understanding the intricate workings of the brain can help you achieve peak performance in both your professional and personal life. Dr. Bray will discuss the pivotal role of the prefrontal cortex, the brain's executive center, and how it helps you make decisions, plan, and maintain focus, even in the face of stress and fatigue.
We'll also delve into the powerful influence of neurotransmitters like dopamine, serotonin, and norepinephrine on your mood, motivation, and energy levels. Learn how to balance these critical brain chemicals to stay motivated and focused throughout the day. Discover how brain waves and neural networks impact your ability to concentrate and switch tasks efficiently and how to harness their power to boost productivity.
Dr. Bray will also reveal the science behind creating productive habits and aligning your work schedule with your natural circadian rhythms. Understand the importance of regular breaks, physical exercise, and proper nutrition in maintaining optimal brain function and productivity. We'll also cover the vital role of quality sleep, mindfulness practices, and stress management techniques in enhancing cognitive performance.
Don't miss this episode, packed with neuroscience-backed insights and practical tools. This information has the power to transform the way you work and live, unlocking your brain's potential and helping you achieve unparalleled productivity. Tune in and start your journey towards a more productive life!
QUOTES BY DR. BRAY “Take three 5-minute breaks during the day, allowing for really focused work periods followed by short breaks.” “Do NOT take care of the important stuff when your brain is at its peak!” “Regular exercise improves productivity; get 15-30 minutes every day!"
Taking time to rest can seem almost revolutionary in a culture that celebrates relentless hustle. Yet, we are more than just the hours we put into our work. In today's show Dr. Bray delves into the importance of balancing productivity with adequate rest, emphasizing that a healthier life shouldn't be confined to constant work. Imagine having more years to enjoy the activities and people you love. Embracing rest over perpetual busyness, especially during the summer, can significantly enhance your well-being and longevity.
Understanding rest is critical. Rest isn't solely about sleeping; it's about engaging in activities that allow your mind and body to unwind from daily pressures and recharge. Whether it's reading a book, listening to music, spending time in nature, or exercising, these restful activities help recharge our mental and physical energy. We'll share intriguing findings from surveys and studies that reveal how different forms of rest contribute to better health and higher well-being.
Our modern world often equates busyness with success, but this constant state of activity can impair cognitive functions such as memory and creativity, leading to burnout. We'll explore the neuroscience behind why our brains need breaks, highlighting how short, regular rest intervals can enhance learning, creativity, and memory. Learn about studies showing how rest helps professionals maintain performance standards, supports learning new skills, and prevents mental fatigue and burnout.
Dr. Bray will also discuss the optimal amount of rest and its substantial health benefits. Discover how even short, 10-minute breaks can reduce mental fatigue and improve creative performance, and find out how nature walks can significantly boost creativity. This episode is filled with practical tips and scientific insights to help you integrate more rest into your daily life, leading to improved health and productivity.
QUOTES BY DR. BRAY “It’s easy to confuse rest with sleep. If you don’t recharge your body, it will get sick, and it will quit.” “When at work, let your mind wander.” “You need your brain to turn off so it can relax, consolidate, form memories, and process thoughts.
This week, Dr. Bray delves into the intriguing realm of neuroplasticity—our brain’s extraordinary ability to reshape and form new neural pathways throughout our lives. Whether you're aiming to enhance your cognitive abilities or safeguard your brain's health as you age, this episode is brimming with valuable insights. We'll unpack what neuroplasticity is, exploring its crucial role in learning, memory, and overall brain function. You'll discover the underlying mechanisms that enable our brains to adapt and change, such as synaptic plasticity and cortical remapping.
In addition to understanding how neuroplasticity works, Dr. Bray will share practical strategies to boost your brain’s plasticity. Learn how activities like acquiring new skills, regular physical exercise, and a brain-healthy diet can foster neural growth. We’ll also provide actionable tips for incorporating daily habits that enhance neuroplasticity, such as mindfulness, ensuring quality sleep, and engaging in meaningful social interactions. Furthermore, we'll highlight behaviors that harm neuroplasticity, including chronic stress, poor diet, and sleep deprivation, and offer advice on how to avoid these pitfalls. Don't miss this episode if you're eager to unlock your brain's potential and improve your mental well-being. Tune in now and embark on your journey to a healthier, more resilient brain!
QUOTES BY DR. BRAY “If you don’t constantly change and adapt, you’re going to get left behind.” “My brain goes crazy in a quiet place!” “Do something hard, at least every year.” “If you’re not climbing “The Hill of Cringe” then you’re not living life!”
🎙️ Welcome back to another episode! It’s been a while since I’ve answered your questions on the show, so today we’re diving into three hot topics that I know many of our listeners are curious about. Get ready for an insightful and engaging episode!
🔍 Today's Questions: How are people using AI, and how do you personally use AI? 🤖
We'll explore the various ways AI is transforming industries, from healthcare to finance, and how individuals are leveraging AI for personal productivity and creativity. I'll also share my personal experiences and tips on integrating AI into daily life.
What should I do if I find out that a recent hire is making more money than I am? 💼
Discover practical advice on how to handle salary discrepancies in the workplace. We’ll discuss strategies for addressing this sensitive issue professionally and effectively.
What is the best thing I can do to improve my brain health today? 🧠
Learn the top, science-backed strategies for boosting your brain health immediately. Dr. Bray will cover actionable tips you can implement immediately to enhance your cognitive function and overall well-being.
Why You’ll Love This Episode:
Practical Insights: Get actionable advice and strategies that you can apply in your life today.
Expert Tips: Benefit from the latest research and expert opinions on AI, salary negotiations, and brain health.
Engaging Content: Enjoy a lively discussion that addresses real questions from our listeners.
Don't miss out on this information-packed episode! Tune in now and stay ahead of the curve with the latest tips and insights.
QUOTES BY DR. BRAY “There are some good and not-so-good things about using generative AI.” “If a new hire is making more money than you, you must have a direct conversation with your manager.” “Money isn’t everything; there are other things you can ask for that are worth more than money.” “Move! You have to stand up more and more, get some exercise!” “Get 7-8 hours of sleep!
Welcome to the latest Dr. CK Bray episode, "Unmasking Microstress: Small Pressures, Big Impact," where Dr. Bray dives deep into the hidden world of microstress and its profound effects on our well-being. In this episode, he will explore how seemingly insignificant daily pressures can accumulate and affect our mental and physical health.
What You'll Learn:
The Hidden Nature of Microstress: Discover how microstress differs from traditional stress and why it's often overlooked. While major stress is obvious and easy to recognize, microstressors are subtle and accumulate unnoticed, making them even more dangerous over time.
The Biology of Microstress: Learn about the biological impact of microstress on our bodies. We'll explain how microstress can increase blood pressure, heart rate, and cause hormonal changes without triggering our natural fight-or-flight response, leading to chronic health issues.
Common Sources of Microstress: We break down the 14 sources of microstress into three categories: capacity drainers, emotional depleters, and identity challengers. Understand how everyday interactions and responsibilities contribute to your overall stress load.
Practical Strategies to Combat Microstress: Get actionable tips on how to push back against microstress. From setting boundaries and managing technology use to fostering positive relationships, we provide practical solutions to help you regain control of your life.
Building Resilience: Find out how creating a multidimensional life with diverse connections can buffer the effects of microstress. Engaging in activities outside of work and maintaining strong social networks are key to managing stress and improving overall well-being.
Highlights:
Real-life examples of how microstress sneaks into our daily routines Insights from leading neuroscientists on the cumulative effects of microstress Practical steps to identify and reduce microstress in your life The importance of social connections in mitigating stress
Join us for this eye-opening episode and learn how to recognize and tackle the microstresses that might be impacting your life more than you realize. Tune in and take the first step towards a healthier, more balanced life!
QUOTES BY DR. BRAY “Microstressors are often invisible and seem harmless.” “Microstressors cause ripple effects that can go on for weeks.” “You can learn to put things in perspective.”
Ever wondered why some people live past 90 with vibrant health and happiness? Join Dr. Bray as he dives into the fascinating world of Blue Zones—regions where longevity is the norm. We'll uncover nine key habits that contribute to these long, healthy lives. From moving naturally and finding your purpose to building strong social networks, these secrets are not just for the lucky few—they can be part of your life too!
Discover how simple changes in your daily routine can add years to your life expectancy and improve your overall well-being. Dr. Bray will explore the science behind these habits, including insights from neuroscience on how purpose and optimism can literally extend your life. Whether you're looking to boost your health, find more fulfillment, or just curious about the secrets of longevity, this episode is packed with actionable insights and inspiring stories.
Tune in and start your journey to a longer, healthier, and more vibrant life!
Highlights: The surprising benefits of just 20 minutes of daily activity How having a life purpose can add up to seven years to your lifespan Stress reduction techniques from the world's longest-living communities The 80% rule: a simple way to avoid overeating How your social circle impacts your health and longevity
Don't miss this deep dive into the habits that could change your life.
Listen now and start unlocking the secrets to longevity!
QUOTES BY DR. BRAY “Sitting is the new smoking.” “Moderation is key.” “It’s important to embrace some type “Keep your families close.”
In today’s episode, Dr. Bray delves into a topic that's likely to resonate with many of us: 'The Busyness Trap: Breaking Free for a More Productive Life.' He explores the all-too-familiar phenomenon of constant busyness that has become a defining feature of modern life. Have you ever wondered why 'busy' has become the default response to 'How are you doing?' or what societal and psychological factors are driving this trend? We’ll delve into these questions and more, shedding light on why nearly eight out of ten people respond with 'Busy' and what this says about our culture.
Join us as we examine compelling research showing how our days have become more jam-packed over the decades. From holiday letters mentioning "crazy schedules" to a significant rise in employed Americans who feel they "never have enough time," we delve into the data highlighting our collective struggle with time poverty. Learn how corporate cultures contribute to this issue by idolizing busyness as a status symbol, making it a marker of importance and success.
But is busyness really a virtue? We’ll discuss how companies often mistakenly reward employees for appearing busy rather than being genuinely productive. This misguided approach leads to a host of issues, from decreased efficiency and higher turnover rates to serious health risks. We'll share groundbreaking findings, such as a 2021 World Health Organization report that links overwork to increased risks of stroke, heart disease, and death. The good news is, reducing work hours can actually enhance productivity and well-being.
The pandemic has shifted our work environments and prompted a reevaluation of busyness. We’ll explore the rise of "quiet quitting" and how employees reassess their relationship with work. With insights from academic research and real-world experience, we’ll uncover practical solutions for breaking free from the busyness trap. Learn how organizations can reward output over mere activity, foster deep work, and eliminate low-value tasks to create a healthier, more productive workforce.
Finally, Dr. Bray will share actionable tips for individuals looking to avoid the constant busyness that plagues their lives. From prioritizing high-value tasks and setting clear work-life boundaries to embracing mindfulness and self-care, we offer strategies to help you shift focus from just being busy to being truly productive.
Tune in and discover how to reclaim your time, boost your productivity, and enhance your overall well-being. Don’t miss this enlightening episode that promises to change how you view and manage your time.
For more information read Adam Waytz excellent article called “Beware a Culture of Busyness” in the March-April 2023 issue of the Harvard Business Review.
QUOTES BY DR. BRAY “Busyness has become a status symbol.” “Our brains need time to think.” “Busyness may be stealing a lot of joy from your life.”
In the latest episode of The Dr. Ck. Bray show, Dr. Bray discusses "Rude Awakening: Navigating the World of Incivility" and delves into the pressing issue of rising incivility, a problem that has only worsened in recent years. Join us as we explore the experiences of frontline workers, from healthcare heroes to retail employees, who face an alarming increase in rude and abusive behavior from customers and patients.
Using research from Christine Porath, a Georgetown University professor who has dedicated over two decades to studying workplace incivility. Her insights reveal just how widespread and damaging these behaviors have become, even in industries where employees are hailed as essential.
This episode uncovers the far-reaching consequences of incivility, not just for those directly targeted but for witnesses and society as a whole. You'll learn about the underlying factors driving this surge in rudeness, from stress and negative emotions to weakened social ties and the impact of technology.
But it's not all doom and gloom. We’ll provide actionable strategies for handling uncivil encounters, from maintaining composure and setting boundaries to seeking support and practicing self-care. Discover how to protect your well-being and foster a more respectful and empathetic environment, whether at work or in your personal life.
Tune in to "Rude Awakening" and gain valuable insights and practical advice on how to navigate and combat incivility in today's challenging world. Don't miss this eye-opening episode that promises to leave you better equipped to handle rude behavior and contribute to a kinder, more civil society.
For more information on Incivility read Christine Porath’s article in the Harvard Business Review called Frontline Work When Everyone is Angry. November 2022.
This article was based on Christine’s work and article.
QUOTES BY DR. BRAY “Bad behaviour is often in the eye of the recipient.” “Your work and mental health will suffer if you feel disrespected.” “Do we notice other people as we go throughout the day? How do we feel when others aren’t civil to us?”
Are you ready to uncover the crucial differences between sadness and clinical depression? Tune in to the latest Dr. CK Bray podcast episode where we dive deep into how depression impacts individuals differently and why recognizing the signs of depression is more important than ever. We’ll explore the unique symptoms of depression, how it manifests in daily life, and the groundbreaking research that helps distinguish between a bad day and a serious mental health condition.
In this episode, Dr. Bray also discusses the critical importance of seeking professional help and the strategies you can implement to manage both temporary lows and long-term depression. Whether you or someone you know might be struggling, our expert insights and practical advice will provide the understanding and support needed. Don’t miss out—your mental well-being matters.
QUOTES BY DR. BRAY “Figuring out when sadness becomes depression can be a fuzzy affair.” “Talk to a mental health professional.” “Men often self-medicate their mental health issues.”
This is a double podcast week! Why? Today, Dr. CK Bray’s compelling book, "Your First 90 Days Managing People: A New Manager's Guide to Impactful Leadership, is launching and available to buy.
In today’s podcast, Dr. Bray gives a brief overview of his new book, the story behind how it came to be, and why this book can change the trajectory of your leadership career.
Discover how this essential guide breaks down the overwhelming challenge of new management into practical, actionable steps. From mastering effective communication and delegation to building trust and managing through constant change. Dr. Bray provides a roadmap for new managers to thrive from day one.
Join us as we explore key strategies for building a positive and productive team environment. Learn how to navigate the complexities of performance management, handle stress, and maintain a flexible approach as your business evolves. Dr. Bray's real-life examples and practical tools offer invaluable insights, making this book a must-read for anyone stepping into a leadership role.
Tune in to find out why "Your First 90 Days Managing People" is more than just a management book—it’s a transformative experience. Whether you’re a first-time manager or looking to refine your leadership skills, this episode will equip you with the knowledge and confidence to excel. Don’t miss out on this opportunity to enhance your leadership journey!
BUY AT BARNES AND NOBLE https://bit.ly/yourfirst90days-barnesandnoble BUY ON AMAZON https://amzn.to/3WoEya3 BUY AT WALMART https://bit.ly/yourfirst90days-walmart
Have you ever been caught off guard by someone's rude behavior, leaving you feeling unsettled and distracted for the rest of the day? In Dr. Bray’s latest podcast episode, he dives into groundbreaking research from Carnegie Mellon University that reveals how rudeness can significantly impair our cognitive functions and decision-making abilities.
Join us as he explores why these negative interactions have such a profound impact on our mental processes and discover practical strategies to counteract these effects. Learn how to maintain your focus and mental agility even in the face of negativity, and improve your daily interactions and productivity.
Tune in to gain valuable insights that can help you navigate and thrive in both personal and professional settings. Don't miss out—your mental well-being and effectiveness at work might just depend on it!
For more information read the Series of Rudeness. Psychology Today, May/June 2024
QUOTES BY DR. BRAY “Rudeness can narrow your focus.” “Take a breath before lashing out.”
Are you tired of worrying about what others think of you? You're not alone. Many of us struggle with the constant need for approval and fear of rejection. But what if we told you that understanding the neuroscience behind this could help you break free from these shackles? That is what Dr. Bray is talking about on today’s episode.
Dive into the latest podcast to discover why it’s crucial to embrace your true self and ignore superficial criticism. We’ll explore why people form opinions about us based on our background, appearance, and actions and how these judgments often stem from their own insecurities and biases. Learn how historical figures like Marcus Aurelius and philosophical insights from Epictetus can guide us to focus on what truly matters—improving ourselves and meeting our own standards.
By letting go of the fear of judgment, you can unlock your true potential and foster deeper, more meaningful relationships. Ready to liberate yourself from the tyranny of others' thoughts? Tune into the podcast for more insights and practical advice on living authentically. Don't miss out!
QUOTES BY DR. BRAY “People aren’t against you, they are for themselves.” “You have to do things for yourself that make you proud.” “Liberate yourself to become comfortable with who you are. Find your tribe.”
Welcome to today's episode, where we uncover the secrets of the vagus nerve, your body's incredible superhighway. You've likely heard its name popping up in wellness circles, but what is the vagus nerve really, and why is it so crucial to your health?
In today’s episode you will learn how important the vagus nerve is to your daily living. It is one of the most important parts of your body. The vagus nerve is the longest cranial nerve, extending from your brainstem to your colon. It's a key player in the parasympathetic nervous system, which is all about "rest and digest." This nerve touches nearly every vital organ, from your heart and lungs to your digestive tract, making it essential for maintaining balance and harmony within your body.
But why should you care about the vagus nerve? Well, this nerve is fundamental for:
- Heart Rate Regulation: Helping to calm an accelerated heart rate.
- Digestive Health: Enhancing the movement of food and secretion of digestive enzymes.
- Stress Management: Lowering cortisol levels and reducing anxiety.
- Inflammation Control: Mitigating excessive inflammation and aiding immune balance.
- Mental Well-Being: Influencing mood and emotional resilience.
Intrigued? We thought you might be. Join us as Dr. Bray dives deeper into the science behind the vagus nerve, explores its numerous benefits, and reveals practical ways to activate it for better health and well-being.
Don't miss this episode if you're curious about how a single nerve can impact so many aspects of your life. Tune in, and let’s journey together through the fascinating world of the vagus nerve!
QUOTES BY DR. BRAY “The vagus nerve is of key importance to mental health and well-being.” “Activating your vagus nerve really will boost your overall well-being and recovery.”
Have you noticed more of your friends getting into sports betting lately? You're not alone. In the latest episode of the Dr. CK Bray show, we dive into the surprising and sometimes shocking world of sports betting. From recent gambling scandals in the MLB and NBA to the dramatic rise in mobile betting since the 2018 Supreme Court ruling, we're uncovering the real impact of this growing trend.
We'll explore how the legalization of sports betting has transformed the landscape, making it easier than ever to place bets right from your smartphone. But with this convenience comes a spike in gambling addiction and other societal issues. How are states and sports leagues coping with these changes, and what does it mean for the future of sports?
Tune in to hear the full story, including the latest research on gambling addiction, the financial implications for sports leagues, and practical advice for managing and overcoming gambling-related problems. Don’t miss this eye-opening discussion.
QUOTES BY DR. BRAY “The constant dopamine drip [from sports betting] can impair your judgment, leading to high-risk betting.” “When you know the truth, it changes your perception of things.” “As much as I know about addiction… you’ve got a mixture of big problems that come up when you’re betting.”
Happy Fourth of July! It is time to get outside, and here is why! In today’s podcast Dr. Bray is sharing recent data that reveals a significant decline in face-to-face socializing, especially among American men and teenagers. Analysis by The Atlantic's Derek Thompson shows that American men engage in one-third less face-to-face social interactions than twenty years ago, while teenagers' in-person socializing has nearly halved since 2003. This reduction has serious mental health implications, contributing to increased rates of loneliness, anxiety, and depression among young adults.
The rise of digital communication has made virtual interactions more accessible but has also created barriers to essential face-to-face developmental experiences. Neuroscience highlights that our brains are wired for social interaction, and a lack of it can impede critical social skill development.
To counteract this trend, Dr. Bray is discussing why it is essential to encourage young people to venture beyond their digital comfort zones. Activities like sports, camping, and community service offer real-world interactions and challenges necessary for growth. Parents and mentors play a crucial role in fostering environments that promote exploration, risk-taking, and face-to-face connections, helping young men and women develop into well-rounded, autonomous adults. Get them out of the house, and they might have some fun!
Enjoy the holiday and maximize this opportunity to reconnect with friends and family in person.
QUOTES BY DR. BRAY “Today’s teenagers get together about half as much as 2 decades ago.” “The less experience you have in being independent, the less capable you become of escaping the life of dependence; a life that is small, sequestered, and anxious.” “Invite young people into a bigger life than they currently have.”
Welcome to today’s episode of the Dr. CK Bray show where Dr. Bray delves into the intriguing world of neurotechnology in the workplace. You will be surprised by how brain wearables (neurotech) are changing the workplace. The global market for neurotech is growing at a compound annual rate of 12% and is expected to reach $21 billion by 2026. Wearables have already hit the workplace and Dr. Bray will be sharing where and how they are being used. Dr. Bray will unpack the advancements in neurotechnology and how they are reshaping not just our professional environments but also our roles and responsibilities within them. We'll delve into the ethical considerations it brings and the delicate balance between productivity and privacy that it challenges.
We'll explore these technologies' double-edged sword: their potential to enhance worker well-being and efficiency, contrasted with serious privacy concerns and the ethical boundaries of brain surveillance. Dr. Bray provides a comprehensive overview of this landscape, urging companies to weigh the benefits against the risks carefully. Join us as we discuss how these technologies are not just a passing trend but are setting the stage for a new norm in how we live and work.
Thanks to the fantastic March/April 2023 HBR article by Nita Farahany, "Neurotech at Work." It is a must read!
QUOTES BY DR. BRAY “A lot of the unhappiness we see at work is due to overwork.” “End the meeting five to eight minutes before the hour!”
Welcome to today’s episode of the Dr. CK Bray show where Dr. Bray delves into the intriguing world of neurotechnology in the workplace. You will be surprised by how brain wearables (neurotech) are changing the workplace.
Dr. Bray will unpack the advancements in neurotechnology and how they are reshaping not just our professional environments but also our roles and responsibilities within them. We'll delve into the ethical considerations it brings and the delicate balance between productivity and privacy that it challenges.
We'll explore these technologies' double-edged sword: their potential to enhance worker well-being and efficiency, contrasted with serious privacy concerns and the ethical boundaries of brain surveillance. Dr. Bray provides a comprehensive overview of this landscape, urging companies to weigh the benefits against the risks carefully. Join us as we discuss how these technologies are not just a passing trend but are setting the stage for a new norm in how we live and work.
Thanks to the fantastic March/April 2023 HBR article by Nita Farahany, "Neurotech at Work." It is a must read!
QUOTES BY DR. BRAY “Focus and attention are key in performance.”
Welcome to the podcast where we delve into the art of self-sabotage – it’s probably a hobby that you're really good at. In this honest podcast, Dr. Bray confesses that he is a maestro when it comes to putting roadblocks in his own path. From the mundane to the complex, self-sabotage has been his loyal companion, persistently keeping life just that bit more... interesting.
In today's episode, we're flipping the script and offering you free, top-notch tips on how to become a self-sabotage superstar. Ever find yourself meticulously analyzing decisions until you're a statue of indecision? Or maybe you're the type who's mastered the art of negative self-talk, eroding your self-esteem one critical thought at a time. And who can forget the classic move of neglecting self-care to the point of exhaustion? We'll cover these and more, including the ultimate crowd-pleasers – avoiding asking for help, dwelling on past mistakes, and the relentless pursuit of perfection. So, if you're looking to 'up' your game on self-sabotage or perhaps seeking a way out, tune in as we explore this curious human behavior with a touch of humor and a whole lot of empathy.
QUOTES BY DR. BRAY “If I can’t do something perfectly there’s no point in doing it at all.” “Watch & listen to your brain and behavior, turn around that self-sabotage.”
Imagine suddenly gaining a profound artistic ability or a knack for complex mathematics after a lifetime of having no such skills. This is the reality for individuals experiencing acquired savant syndrome, a rare and extraordinary neurological condition. It often emerges following an injury or illness that affects the brain, unlocking astonishing talents in music, art, or mathematics—talents that were previously dormant.
We are more acquainted with individuals who demonstrate brilliance in music, art, calendar calculation, mathematics, and number skills, often associated with developmental disorders like autism. What sets acquired savant syndrome apart is the sudden emergence of these skills in adulthood following specific neurological changes, damage, or illness.
In this episode, Dr. Bray discusses Acquired Savant Syndrome and shares three stories of individuals and the research behind why this may be occurring. He will also discuss how you can improve your performance and intellect by doing three simple things. Researchers are learning how incredible and often untapped the potential residing within the human mind is.
For more information, go to: “The Phenomenon of Acquired Savant Syndrome Reveals What Happens When Brain Damage Unleashes Brilliance.” Psychology Today March/April 2024.
QUOTES BY DR. BRAY “That which you pay attention to you remember and you become.” “Get a good night’s rest.” “You learn more from mistakes than from perfection.”
In the latest episode of The Dr. CK Bray Show, Dr. Bray dives deeper into the realm of emotional intelligence, building upon the foundation laid in part 1. He discusses the importance of not just recognizing our emotions, but also managing them effectively and understanding the emotions of others. Drawing from insights in a Psychology Today article and his own expertise, Dr. Bray introduces four key strategies for mastering emotional self-management.
The first strategy involves pausing and mentally distancing oneself in emotionally charged situations, allowing for a shift from reactive to responsive behavior. The second strategy focuses on taking control of self-talk, recognizing and challenging negative internal dialogues. Dr. Bray also emphasizes the value of enlisting trusted partners to help recognize emotional triggers and cultivate curiosity to inhibit hasty judgments and promote empathy. Throughout the episode, listeners are encouraged to practice these strategies to enhance their emotional intelligence and self-management skills, fostering better relationships and overall well-being. ** ”Emotional Intelligence.” Psychology Today, March/April 2024.
Dr. CK Bray explores the evolution and importance of emotional intelligence, initially introduced by research psychologists Peter Salvi and John Mayer over three decades ago. Their groundbreaking idea that emotions play a key role in personal and professional success was eventually popularized by psychologist and writer Daniel Goldman. The concept of emotional intelligence has since gained recognition, with a growing understanding of its significance in various aspects such as relationships, decision-making, and productivity in the workplace. Dr. Bray delves into how emotional intelligence impacts mental health, social interactions, language development, and the complexity of emotions in everyday experiences.
Dr. Bray highlights the significance of emotional granularity, which involves the precise identification and naming of emotions. Research has shown that individuals with higher emotional granularity tend to have better psychological well-being and are less likely to engage in harmful coping mechanisms. By expanding one's emotional vocabulary and accurately labeling emotions, individuals can effectively manage their feelings, reduce stress, and navigate complex situations with more tailored responses. Cultivating emotional intelligence through observation, exploration, and descriptive labeling of emotions is emphasized as a valuable aspect of personal growth and overall well-being.
** ”Emotional Intelligence.” Psychology Today, March/April 2024.
QUOTES BY DR. BRAY “Just being aware of our emotions is never enough.” “The world is exponentially more complicated today than it was even 30 years ago.”
Welcome to today's episode of "The Dr. CK Bray Show," where we dive deep into the mystifying world of brain fog—a condition that's as elusive as it is debilitating.
Once just a footnote in medical texts associated with chronic illnesses like Lyme disease and chronic fatigue syndrome, the COVID-19 pandemic has thrust brain fog into the glaring spotlight, affecting millions across the globe.
Today, we're unraveling what brain fog really is: a significant cognitive burden that goes beyond the occasional memory lapse or scattered thought and becomes a substantial barrier to everyday functioning.
In this episode, we'll explore the cutting-edge research aimed at deciphering the causes and potential treatments for brain fog. Scientists are investigating several intriguing possibilities, from viral attacks on brain cells disrupting crucial energy production to unexpected factors like blood clots and gut health affecting cognitive function. We'll also discuss a groundbreaking tool developed by a team from Poland, designed to standardize the diagnosis of brain fog by categorizing its symptoms into distinct areas.
Listen up as we clear the fog on this perplexing condition, shedding light on how those affected can perhaps look forward to brighter, clearer days.
QUOTES BY DR. BRAY “Sometimes not-so-acute brain fog happens from too much noise, over working and not enough sleep.”
Researchers at Washington University School of Medicine have discovered an intriguing function of neurons during sleep. They found that neurons activate in rhythmic waves to drive fluid through the brain, effectively flushing out metabolic waste and other toxins. Surfs up, and your brain gets cleaned.
This cleaning action is crucial because it helps prevent the buildup that can lead to neurodegenerative diseases such as Alzheimer's and Parkinson's.
The process of cleaning the brain, however, is complex. As we sleep, the cerebrospinal fluid that bathes the brain tissues collects debris and must navigate through a dense network of cells before it can be expelled. This study revealed that synchronized neural activity is what propels this fluid through the brain, with the waves generated by the neurons acting much like a pump.
The implications of this research are profound, particularly in our understanding and potential treatment of neurological conditions. Li-Feng Jiang-Xie, a postdoctoral researcher and the first author of the study, proposes that bolstering this natural cleaning process could be a viable strategy to delay or even prevent the onset of neurodegenerative diseases, a breakthrough that could revolutionize healthcare.
Once again, we are learning more and more about the importance of sleep and brain health, performance, and optimization.
**Published on Feb. 28th, 2014, Journal of Nature. Sleep Brainwaves Flush Brain of Waste. Li-Feng Jiang-Xie et al.
QUOTES BY DR. BRAY “We can change our attitude in less than 30 minutes with the right tools!” “When you have someone cheering you on, it’s easier to believe in yourself.” “Get some sleep and do some I CAN!”
Does this describe you? Despite your best efforts, you are constantly late to meetings and appointments of all kinds.
You always try to cram in one more thing before you leave.
You frequently underestimate the amount of time things take. Every task expands to fill more time than you can afford.
No matter how early you start your day, you're always racing against the clock. At the end of the day, you wonder where all the hours went.
You might be time blind! In today’s episode, Dr. Bray discusses what time blindness is and some of the solutions that can quickly solve this malady. You will be surprised by what you find.
**Time Blindness: Why You’re Always Late, Why You Underestimate How Long It Takes to Finish Something, and What to Do About It. Chris Guillebeau (March 20th, 2024). From Yearofmental health@substack.com
QUOTES BY DR. BRAY “Allow more time for transitions, it will change your life!” “Plan rest periods to avoid the hyper-focus/burn-out cycle.”
In recent years, particularly in the wake of the Covid-19 pandemic, many of us find ourselves grappling with a common dilemma: the midpoint of our careers. It's a juncture marked by a mix of emotions—unmet expectations, lingering doubts about missed opportunities, and contemplation of paths not taken. Yet, amidst these uncertainties, experts highlight an often-overlooked aspect: middle age presents a profound opportunity for growth and self-reflection. It's a pivotal moment to reassess our priorities, leverage our experiences, and chart a course that resonates with our aspirations for the latter half of our professional journey.
In today's episode, Dr. Bray will explore six pivotal questions that will help you reevaluate your career and what you want to accomplish. These questions serve as compass points, guiding us toward a clearer understanding of our career trajectory while empowering us to pursue the direction that most authentically aligns with our goals and ambitions.
QUOTES BY DR. BRAY “You are made up of a lot of different YOUs.” “You have to decide how you define success.”
One of my first jobs was as a lifeguard at Alta Canyon Swimming Pool. To earn extra cash, I taught swim lessons. I also worked at Dry Cleaners, a yogurt shop, a pharmaceutical company, and about three other companies/careers before starting the Adaption Institute. One of my favorite things to do at the Adaption Institute when it was just starting was coaching people in their careers. I learned so much from hearing people’s stories and experiences.
There is something great about getting the advice of someone who has “been there and done that.” My combined experience with those of over 3,000 people I have worked with over the years has come to you in this podcast.
I read an article by Ryan Holiday, who runs the Daily Stoic website and is one of my favorite authors. His article, "37 Pieces of Career Advice I Wish I’d Known Earlier,” sparked this podcast. I share some of his, my own, and the advice of those I have worked to help you out, no matter where in your career you are. I am sure you will enjoy it.
QUOTES BY DR. BRAY “Watch people. Use your eyes, not your ears.” “Be the driver of your career.” “Rarely does something happen faster than we think it will.” “You shake the orange tree, and lemons fall out.”
Depression is the most common mental health problem in the world. According to surveys, about 1 in 10 American adults will experience a major depressive episode in their lifetime. What is often not discussed is the effects of depression on relationships, both personal and professional.
In today’s episode, Dr. Bray unpacks research-backed approaches for maintaining a healthy relationship with friends and family who struggle with depression.
** Thanks to Brett and Kate McKay for their article “How to Maintain a Healthy Relationship with Someone Who’s Depressed published on February 20, 2024 on the “Art of Manliness Website”
**To learn more get the book “When Someone You Love is Depressed: How to Help Your Loved One Without Losing Yourself.” By Laura Rosen and Xavier Francisco Amador.
QUOTES BY DR. BRAY “Learn all you can about depression.” “They need to know you’re there with them during the hard times.” “There isn’t a cure for depression.”
In the realm of mental health, the importance of a good night's sleep cannot be overstated. Recent research sheds light on the vital connection between our sleep habits, the natural rhythms of our bodies, and our psychological state. The study brings to the forefront evidence that disruptions in sleep patterns and the body's internal clock — known as circadian rhythms — are not just a result of mental health challenges but may, in fact, play a role in causing and worsening these conditions.
Dr. Bray, a leading expert in the field, will delve into the implications of this groundbreaking study and explore the emerging narratives from the research and how these findings may revolutionize the approach to mental health treatments going forward.
In addition to the implications for mental health, Dr. Bray discusses another pressing issue in the modern workforce: the identification of future leaders in a remote work setting. As the corporate world continues to shift towards remote operations, traditional methods of evaluating potential leaders need to evolve. Dr. Bray will highlight the essential tools required for the effective discernment of leadership qualities from afar while also drawing attention to potential obstacles that could impede the acquisition of reliable information in this new virtual landscape.
With a shift to remote work comes a necessity for a new skill set. Identifying and nurturing these competencies will be crucial for any organization aiming to stay ahead in a rapidly changing professional environment. Dr. Bray shares insights to pave the way for developing these new paradigms in leadership and professional development.
*Sleep, Circadian Rhythm, and Mental Health. Proceedings of the National Academy of Sciences (PNAS). Feb 19th, 2024
*How to Identify Future Leaders in a Remote Environment. KORN FERRY (online article)
QUOTES BY DR. BRAY “When you sleep you need it cool and dark.” “When you don’t sleep, you’re more likely to get triggered and angry.” “Take in-person opportunities as often as you can.”
It seems like we are more tired and less motivated than ever before.
We often want to “just get through the day” rather than transcend it and seek out excellence in all we do.
What’s behind this ebb in energy and the increase in feeling of overwhelm and overload?
In today’s podcast, Dr. Bray shares insights into your mental bandwidth. Based on an article from Brett and Kate McKay called “What Happened to Our Mental Bandwidth?” Dr. Bray discusses the changes that have occurred over the last decade that have had a large impact on your mental bandwidth and the implications to energy, behavior, and performance.
He will also share ideas (both old-school and new-fangled) to help you increase your bandwidth and understand the brain bandwidth of others.
*To read the article by Brett and Kate McKay go to https://www.artofmanliness.com/character/behavior/what-happened-to-our-mental-bandwidth/
QUOTES BY DR. BRAY “I highly recommend reading The Shallows” “Our phones are energy vampires.” “Start saying NO to things; anything extra or not worth your time.”
In this podcast episode, Dr. CK Bray discusses the phenomenon of "Zoom fatigue" and its impact on our brains. He explains that the visual nature of video conferences taxes our brain's resources, as almost half of our brain is devoted to processing visual information. Additionally, the constant staring at screens and prolonged eye contact during video chats can be uncomfortable and lead to misunderstandings. Dr. Bray offers suggestions to combat Zoom fatigue, such as incorporating regular phone calls instead of video conferences, modifying on-camera air time, and improving social dynamics within video conferences. He also emphasizes the importance of taking regular breaks and changing environments to reset our brains.
If you want more information, Dr. Bray highly recommends “Brain Rules for Work: The Science of Thinking Smarter in the Home and in the Office.” By John Medina
QUOTES BY DR. BRAY “Video meetings are an energy suck. Sprinkle in some phone calls!” “When you’re giving feedback, make sure you’re on the same page.” “Take breaks! You’ll outperform everybody else.”
Dr. CK Bray shares insights into the dynamics of group interactions, emphasizing the challenges within teams, citing factors such as in-fighting, asymmetric job distribution, and confusion about goals that hinder their effectiveness. He delves into the neuroscience behind team dynamics, highlighting the critical role of trust, which can be measured through oxytocin levels in the brain. Learn how an experiment involving oxytocin nasal spray revealed its power to foster trust among strangers, shedding light on its impact on team cohesion. Dr. Bray explores Google's Project Aristotle, underscoring the significance of psychological safety and trust in fostering high-functioning teams.
**Read John Medina’s “Brain Rules for Work: The Science of Thinking Smarter in the Office and at Home.” It is an excellent resource into learning more about today’s topic.
QUOTES BY DR. BRAY “Go make your team better!”
Dr. Bray’s “Take Your Brain to Work” offers an enlightening journey into the intricacies of our brains and how understanding their workings can revolutionize our professional lives. Dr. Bray delves into the latest neuroscientific research to uncover practical insights that can improve productivity, creativity, and communication in the workplace. Dr. Bray provides evidence-based strategies to enhance individual and team effectiveness.
Whether you're a leader looking to foster a more innovative team culture or an individual striving to achieve peak performance, Dr. Bray serves as a guide to harnessing the power of the brain for professional success.
**Read John Medina’s “Brain Rules for Work: The Science of Thinking Smarter in the Office and at Home.” It is an excellent resource into learning more about today’s topic.
QUOTES BY DR. BRAY “What you choose to expose yourself to will profoundly affect how your brain is going to function.” “Your brain doesn’t know the difference between good and bad.”
We want a high-paying job, but we don’t want to work long hours or get the education or training needed to get that job. We want to start a new company or write a book, but we aren’t willing to put in the evening hours to begin to accomplish those goals.
In today’s podcast, Dr. Bray discusses two important topics. What are you willing to trade off for the goals you want to accomplish or the type of person you want to be? And what is your story or narrative about money?
Dr. Bray dives into these two topics, the impact both have in our daily lives, and how our brain perceives our goals, ambition, and definition of success. This podcast will create some discussions around the dinner table.
References: Sunday Firesides: There are No Trade-Off-Free Options. Brett & Kate McKay. Art of Manliness podcast. 1/20/2024 Richard Rohr Daily Meditations. The Story of Accumulation 2/6/2024
QUOTES BY DR. BRAY “Sometimes we think we have more when we actually have less.”
“There is one skill that lies at the heart of any healthy person, family, school, community organization, or society: the ability to see someone else deeply and make them feel seen—to accurately know another person, to let them feel valued, heard, and understood.”
In working with clients, they often wonder why they:
- Didn't get promoted - Don't have friends at work - Have bad relationships at work and at home - Don't feel understood or heard by others
In today's podcast, Dr. Bray discusses how to engage with others, which we, as humans, don’t do well. All around us are people who feel invisible, unseen, and misunderstood. Dr. Bray recently read How to Know a Person, by David Brooks and wanted to share insights, tools, and knowledge to help us do better at connecting with others.
The act of seeing and understanding another person, Brooks argues, is profoundly creative: How can we look somebody in the eye and see something large in them and, in turn, see something larger in ourselves?
Dr. Bray highly recommends this as a 2024 read: How to Know a Person by David Brooks.
QUOTES BY DR. BRAY “Attention is an all-or-nothing thing.” “Everyone in a conversation is facing a conflict of self-expression and inhibition.”
In today's episode of "Dr. CK Bray Show," we delve into the emotional intricacies of the workplace, a space where drama often unfolds in the form of power struggles, ego clashes, and the all-too-common practice of throwing colleagues under the bus. This episode tackles a question that resonates with many: Why do we take work so personally? The discussion explores whether our jobs are simply a means to an economic end, a yardstick for societal status, a cornerstone of identity, or perhaps all three. Dr. Bray aims to dissect the reasons behind our emotional investment in our jobs and offers strategies and tools to navigate the workplace with less emotional turmoil and more resilience.
QUOTES BY DR. BRAY “When we entangle our self-worth with our work performance, every piece of feedback, everything that goes wrong feels like a personal attack.” “Remind yourself that ‘This feeling is not who I am’. Emotions come and go.” “Treat yourself like you treat other people.”
It is an amazing experience when you witness excellence. It doesn't matter whether it is in sports, music, theater, medicine, innovation or your workplace, to name a few. Recently, I attended a community concert featuring a 200-member choir, all under the direction of Juilliard-trained conductors. The performance exceeded all my expectations and was a lesson in brilliance and excellence. This encounter prompted a self-reflective question: how often do people, driven by speed over quality, miss the opportunity to create excellence?
Today's podcast delves into the neuroscience behind why we default to mediocrity, citing our brain's energy. We will also discuss how challenging our comfort zones releases neurotransmitters that boost motivation and enhance learning, suggesting a weekly practice of boundary-pushing activities. The psychological concept of cognitive dissonance is also explored as a force that drives us from complacency to aspiration, alongside the habit loop's role in forming new patterns of excellence. What an incredible way to start out 2024 by committing to excellence as a foundational resolution for the new year.
QUOTES BY DR. BRAY “Try harder, be excellent, decline mediocrity.” “Our ability to try is never out of our control.” “Mediocrity is a product of our comfort.”
Hello, fellow strollers, saunterers, and speed-walkers! Have you ever considered that your daily walk is not just a journey for your feet but also a gala for your brain? Neuroscience and cognitive psychology have teamed up to reveal why putting one foot in front of the other is a smart move, literally! In today's episode, Dr. Bray will share information and examples from a neuroscience and cognitive psychology lens of the top six reasons you should be walking more.
- A Stroll for Your Soul, A Jaunt for Your Brain
- Unleashing the Creativity Kraken
- Strolling Away the Stress
- The Social Stride
- Memory Lane is an Actual Path
- The Sleepy Time Connection
Remember that walking is not just about reaching your destination; it's about enriching your mind, sparking creativity, busting stress, and enjoying friends and family. It can even help you improve at work! Your brain is begging for you to take a walk today.
QUOTES BY DR. BRAY “We should have walking meetings!” “When you walk with friends, you’re less likely to not show up.” “Walking isn’t just about reaching your destination, it’s about enriching your mind, sparking creativity, busting stress, and enjoying the company of others.”
The beginning of the year is always an exciting time to think about who we are and what we want to accomplish. During the holiday season, a tragic event occurred to a member of the Adaption family that completely changed how I viewed my life and who I wanted to be in 2024. In this episode, I get a bit more personal on my goals for 2024 and how I am focusing more on “Who I Want to Be” versus “What I Want to Accomplish.” I am hoping it will motivate you to rethink and revise your goals this year.
QUOTES BY DR. BRAY “When we focus on who we want to be, personal development goals are crucial for your happiness.” “Knowing our values helps us navigate life more effectively and form and maintain relationships.” “When we’re intrinsically motivated we’re more likely to persist in the face of obstacles.”
In today’s episode, Dr. Bray shares the latest and greatest neuroscience in the news. He has searched the latest research to bring you recently published research on the brain. Dr. Bray will discuss new findings on depression and how to reduce your risk of depression. He will also discuss dopamine and how researchers are finding more roles dopamine plays in the brain. Dr. Bray will close out the podcast by discussing new napping research! Who doesn’t love a nap, especially when science backs you up on all the good reasons to nap. You don’t want to miss this episode!
In today's podcast, Dr. Bray answers the question, "Is loyalty dead?"
One of the long-lost values we rarely hear of anymore, Dr. Bray explains how loyalty is key to any relationship, whether it be a personal, romantic or a workplace relationship.
Loyalty is often considered a foundational element in developing and maintaining loving relationships. In a romantic context, loyalty can be understood as the commitment and fidelity one partner has to another. This includes emotional and physical fidelity and a commitment to supporting and prioritizing the relationship. When individuals feel secure in their partner's loyalty, it can foster feelings of love and deepen their emotional connection.
On the other hand, loyalty is not limited to romantic relationships and can also play a significant role in friendships and familial relationships. In these contexts, loyalty may be expressed as standing by a loved one during difficult times, providing support and assistance, and maintaining the relationship despite challenges. When individuals experience loyalty from friends and family, it can contribute to a sense of belonging and love, further strengthening these important social bonds. Overall, loyalty is a crucial component in developing and maintaining loving relationships across various contexts.
To learn more about loyalty, read a fantastic article that was recently published in Psychology Today called Love & Loyalty by Hara Estroff Marano. Dr. Bray references and shares the article during his podcast.
QUOTES BY DR. BRAY “Loyalty is a moral principle that needs to be talked about more.” “Work should not come first.” “These mundane moments of life together are the basis where trust and loyalty begin.”
Every human has a longing to connect with others and build relationships. This seems especially difficult in the workplace as workload increases, hybrid work environments decrease in-person contact, and connection activities rarely occur. In this type of setting, we may feel confused about when to open up or how to ask the right kind of questions that help us get to know those we work with better. We often get stuck in the shallows of small talk.
In today’s episode, Dr. Bray shares five skills for authentic communication. These five skills help you build and maintain relationships in the workplace. Research shows you are happier and more productive at work if you have friends.
To learn more go to:
**5 Skills for Authentic Communication by Elizabeth Millard. Experience Life Magazine, November/December 2023 Edition.
Today, Dr. Bray delves into the fascinating realm of social neuroscience, connection and what happens in your brain when you feel isolated or left out.
Dr. Bray will share why our brains are inherently designed for social interaction, especially during the holidays. The need to connect with others is a primary driver of human behavior, as vital as our basic needs for food or shelter. This idea is supported by neuroscientific research, showing that social connections are deeply rooted in our neural circuitry.
Dr. Bray will also discuss the impact of social pain and pleasure and the parallels between physical and social pain, illustrating how social rejection activates similar neural pathways as physical pain. This finding underscores the intense impact that social experiences can have on our wellbeing. Conversely, positive social interactions trigger pleasure centers in the brain, underlining the joy and satisfaction derived from meaningful connections.
Lastly, he will examine the implications of our social nature in various aspects of life, including education, work, and mental health. If you need some connection or more oxytocin released in your brain, you want to hear Dr. Bray's tools and tips to increase connection.
To learn more, buy Dr. Matthew Lieberman's book, "Social: Why Our Brains Are Wired to Connect."
I love to read! I often get strange looks and questions when I announce I recently finished a book. I also get interesting questions that range from Am I a speed reader? To how do I read books: audio, paperback, or on Kindle?
In today’s episode, I wanted to have a book club on the rules of reading. I often think individuals don’t read because of preconceived notions about reading. This podcast will be much different than you think, and you may find a desire to pick up a book, listen to a book or share your favorite book with a friend.
Thanks to Ryan Halliday of the Daily Stoic for writing a fantastic article on the rules of reading. I mixed my thoughts with his to develop a strong list of reading rules.
QUOTES BY DR. BRAY “I don’t believe in speed reading. Why would I want to speed read through an absolutely fantastic book?” “Reading is better, lasts longer, and you can recall it faster, if you take notes.” “Beat those books up!” “Don’t just read books, re-read books!”
Neuroscience in the News! One of our favorite ongoing podcasts, Dr. Bray shares the latest and greatest research in the field of Neuroscience. This week, Dr. Bray will discuss the most recent updates on psilocybin use in the treatment of depression, anxiety, and addictions. Published in the Journal of Psychiatric Practice, a research review and update were conducted on the therapeutic use of psychedelics.
Dr. Bray also shares a new comprehensive study of over 700,000 US veterans on eight lifestyle habits that can extend your life expectancy significantly. Dr Bray reviews the eight lifestyles and also the number of years you can extend your life if you take the advice of this study.
Finally, Dr. Bray discusses creativity and how to increase your creativity on a daily basis. Published in the Creativity Research Journal findings on how creative people best use their time. Of course, this outstanding information comes from Dr. Bray's home state of Arizona.
In this week's podcast, Dr. Bray dives into the mind of a hero and answers the question, "What lays the groundwork for acts of selfless altruism?" Dr. Bray will discuss several events where, every day, normal individuals act in heroic ways, often without even having time to think. Dr. Bray also talks about how to move from self-absorption to altruism and the signs of an altruistic individual.
In a world filled with thoughts of self, the need to think of others and empathize with them in their struggles and failures is to enlarge your humanity. Learn how to take the steps to become more altruistic.
Thanks to Steve Taylor, Ph.D., and his article "The Mind of a Hero" in Psychology Today for his thoughts and research into Heros and altruism.
QUOTES BY DR. BRAY “The less time there is to deliberate, the more likely one is to have altruistic behavior.” “Empathy gives rise to altruism.” “When we have a purpose our lives become less complicated and stressful.”
It is the final podcast on our Insights series of our focus where we dive deep into the fascinating world of self-awareness from Tasha Eurich's groundbreaking book, "Insights." Dr. Bray shares insights, tools, and information to challenge our assumptions about the journey to genuine self-understanding. Dr. Bray discusses the surprising truths about what true self-awareness is, why we often misunderstand it, and how it can transform our lives both personally and professionally.
In this last episode, we discuss the cult of self and why narcissism is blocking your insights and gaining insight from others. Dr. Bray discusses how to move from self-absorption to self-awareness. Dr. Bray warns that a few individuals may get their feelings hurt from this episode as self-awareness kicks in high gear from the content that is shared. The need to change may be the insight you get today!
This is an episode you don't want to miss.
2020 was a particularly difficult year and 2023 has had it's own struggles as well but we take a look back this week to all the many things we still have to be thankful for!
It has been a tough year, and if we ever needed Thanksgiving, it is this year! Dr. Bray takes a brain break and discusses the top 20 reasons we need a Thanksgiving celebration no matter where you live in the world. Taking a day to be grateful for the people in your life, and all you have is the prescription the doctor ordered to end the year on a positive note. Enjoy this entertaining take on Thanksgiving and learn how to make this Thanksgiving special, even if you can’t be with family.
QUOTES BY DR. BRAY “There’s nothing more fun than being with family and eating, playing games, watching movies, relaxing and rejuvenating.” “Everyone can celebrate!”
It is Part 3 of our focus on insights, where we dive deep into the fascinating world of self-awareness from Tasha Eurich's groundbreaking book, "Insights." Dr. Bray shares insights, tools, and information to challenge our assumptions about the journey to genuine self-understanding. Dr. Bray discusses the surprising truths about what true self-awareness is, why we often misunderstand it, and how it can transform our lives both personally and professionally.
There are three blind spots that block our ability to create insights. In today's episode, Dr. Bray will discuss these barriers and how to overcome them. Dr. Bray also touches on the increase in narcissism and how the "cult" of self blocks our insights. He also discusses the importance of gaining insights from others due to our failure to perceive the world correctly.
This is an episode you don't want to miss.
QUOTES BY DR. BRAY “Blind spots are the invisible inner road blocks to insight.” “You have to earn self-awareness; you’re not born with it, you have to build it.” “Learn something new, always be improving.”
In the latest podcast episode of the Dr. CK Bray show, we dive deep into the fascinating world of self-awareness with insights from Tasha Eurich's groundbreaking book, "Insights." Dr. Bray shares insights, tools, and information to challenge our assumptions about the journey to genuine self-understanding. Dr. Bray discusses the surprising truths about what true self-awareness is, why we often misunderstand it, and how it can transform our lives both personally and professionally.
Central to self-awareness are the "seven pillars of insight." These pillars serve as guiding principles, underpinning the journey to genuine self-understanding. True self-awareness isn't just about introspective naval-gazing; it's about anchoring oneself in a more profound, more genuine, and more actionable understanding of oneself.
The first pillar, for instance, emphasizes the importance of reflection, but not in the way many of us understand it. Rather than continuously asking, "What do I want to achieve," Eurich recommends asking, "What do I really want out of life?" This subtle shift in questioning can lead to more actionable insights about ourselves. The subsequent pillars delve deeper, exploring the balance between introspection and seeking external feedback, understanding our values and passions, and accepting and understanding our emotions without being led astray by them.
Dr. Bray provides actionable strategies to enhance our self-perception. Don't miss this opportunity to have a few insights into your life.
In the latest podcast episode of The Dr. CK Bray Show, we dive deep into the fascinating world of self-awareness with insights from Tasha Eurich's groundbreaking book, "Insights." Dr. Bray shares insights, tools, and information to challenge our assumptions about the journey to genuine self-understanding. Dr. Bray discusses the surprising truths about what true self-awareness is, why we often misunderstand it, and how it can transform our lives both personally and professionally.
In today's episode, Dr. Bray talks about the two types of self-awareness: internal and external. While the former focuses on seeing ourselves clearly, the latter emphasizes understanding how others see us. Drawing from a mix of engaging real-life stories and scientific studies, Dr. Bray presents compelling data that many of us believe we're self-aware, but in reality, only a handful truly are. The good news? Dr. Bray provides actionable strategies to enhance our self-perception. Don't miss this opportunity to have a few insights into your life.
QUOTES BY DR. BRAY “Self-awareness is no less necessary for our survival and success than for our ancestors who had to work together to stay alive.” “People who know themselves are happier individuals.”
In the relentless pursuit of personal and professional efficiency, individuals have long been captivated by the secrets of ultra-productive people. At the crossroads of time management, psychology, and habit formation lies groundbreaking behaviors that can help us reach our goals.
On today’s podcast, Dr. Bray embarks on a transformative journey, delving beyond the conventional wisdom of productivity tips. Instead, he invites you to explore the uncharted territory of 15 distinctive strategies that have propelled ultra-productive individuals to unparalleled heights of accomplishment. From the nuanced psychology of motivation to the intricacies of effective delegation, Dr. Bray dissects a surprising aspect of productivity, laying bare its mechanisms and illuminating how it operates in the real world.
This podcast serves as a guide and a catalyst for personal and professional transformation, inviting you to embrace productivity in its most authentic and impactful form. Remember to choose only one habit to work on at a time! When you have mastered one, then move on to another. You will learn and be motivated by Dr. Bray's insights in today’s podcast. Buckle up! Some of the advice might surprise you.
QUOTES BY DR. BRAY “We have to set priorities that are the most important for us to accomplish and try to do them first.” “Put your phone away to keep your train of thought and productivity going.” “Make it home in time for dinner.”
In an increasingly interconnected world, global events, such as the conflict in Ukraine and Israel, touch all of our lives. Whether we are directly affected or connected through news media, these events can induce stress, fear, and a sense of helplessness. By drawing on neuroscience, positive psychology, physiology, and cognitive psychology, we can develop strategies to cope with these challenges and even thrive in their midst.
I have received an overwhelming number of calls and emails concerned about the state of the world and the increased stress, anxiety, and worry individuals are experiencing. I hope this podcast provides strategies and needed information to help you navigate the challenges and world events we are all currently experiencing.
QUOTES BY DR. BRAY “We can train our brain to see the good things.” “Maintain your perspective.” “Cultivate gratitude.” “The human spirit, complimented by science, is formidable.”
Since releasing my parenting book, “How to Raise Remarkable Kids Without Talking to Them,” I have received lots of emails with parenting questions. In today’s episode, I am answering two questions that consistently come up.
One listener shared that her relationship with her children was a parent/child relationship, while her spouse's relationship with their children was more of a friendship. It was hurting her feelings, always being the disciplinarian. Which way to parent is the best?
The second question deals with the difference between kind and nice. I often hear parents say they want their children to grow up nice. “No, you don’t, I often reply.” “You want them to be kind.” Learn the difference in today’s episode.
QUOTES BY DR. BRAY “With each child, the parent-child relationship is unique.” “We’re building friendships, and children who are confident and capable.”
In today’s podcast, Dr. Bray tackles the topic of Inflammation and delves into the multifaceted nature of inflammation, shedding light on its intricate role in our body's defense mechanisms and its broader implications for health. Dr. Bray uncovers the complexities of inflammation, going beyond the surface-level understanding to explore how this natural response can both heal and harm. Through a blend of scientific exploration and relatable anecdotes, you will learn the delicate balance between acute and chronic inflammation.
You will also learn five tools to combat inflammation in your daily life. Be sure to choose one to work on this week and add the others when you have sufficiently created a new habit.
QUOTES BY DR. BRAY “You don’t have to run marathons.” “Not all inflammation is bad.”
Of all the things in life we don’t control, the past is the clearest. It already happened. It’s done. It’s set in stone, and we can look back at it with a clear view of what we should have done differently.
For this reason, the Stoics were not big on regret. I will say that Neither am I. There’s no reason to whip yourself or be paralyzed by the “What Ifs” of life. Still, we can learn and grow and do better the next time. In fact, we must, and hopefully we do.
Ryan Holiday (one of my favorite authors) wrote an article on 24 things he wished he had done sooner in his life. I loved the article and decided I wanted to do the same thing. With excerpts from his article, I have compiled a list of things I wished I had done or learned earlier in my life. I hope they help you and encourage you to examine your life and make some minor changes that have been with you for years.
So in the podcast I share things that, while I try not to regret, I wish I had done differently or sooner or better. I think you might benefit from doing them sooner too… So, please take a listen and think about what I have discussed. This would be a great dinner conversation with your family or friends.
QUOTES BY DR. BRAY “There’s no reason to whip yourself or be paralyzed by the ‘What Ifs’ of life; still, we can learn and grow and be better next time.” “You won’t regret compound interest!” “Why not make each day the win, the joy, the experience, as opposed to the result?”
Life is full of ups and downs, and we all make mistakes along the way. It can be easy to get frustrated, cynical, and angry when life isn’t going the way we want. In today’s podcast, Dr. Bray discusses 9 Lessons that you need to learn today! Changing one thing in your life can have immense, immediate benefits, so listen closely to the 9 lessons and choose one to begin working on.
Based on John Alston’s and Lloyd Thaxton’s 9 Reality Rules to Steer Your Life Back in the Right Direction, Dr. Bray adds some neuroscience and client experiences as examples of how the 9 lessons can work in your life. Don’t miss this episode, it will give you some great dinner conversation and ideas on how to improve your life.
QUOTES BY DR. BRAY “The brain loves you to take action!” “Never take yourself out of the running.” “Gratitude is the most powerful attitude!” “Be open to feedback.”
Dr. Bray is back with a follow-up episode on the Harvard longitudinal study for happiness. He considers it one of his favorite studies of all time. (Yes, researchers have favorite studies.). Recently a book on the Harvard study was written by the director and associate director called, "The Good Life: Lessons from the World's Longest Scientific Study of Happiness.”
To honor this incredible study Dr. Bray delves into the fascinating journey of the Harvard Study, focusing on relationships and how money affected the participants. The results are astounding but not surprising. You don’t want to miss the information that this fascinating study provided on relationships, money, and the factors of a happy life.
Hopefully, this podcast and information will cause you to question your priorities and reconsider the path to true happiness, inspired by the remarkable stories of individuals who experienced both triumphs and setbacks throughout their lifelong journeys. Don’t miss this episode! “The Good Life: Lessons from the World’s Longest Scientific Study of Happiness” by Robert Waldinger & Marc Schulz
QUOTES BY DR. BRAY “Happiness and freedom come with a clear understanding that some things are within your control and some things are not.” “Having friends is key to the happiness in your life.”
Dr. Bray is back with a follow-up episode on the Harvard longitudinal study for happiness. He considers it one of his favorite studies of all time. (Yes, researchers have favorite studies.). Recently a book on the Harvard study was written by the director and associate director called, "The Good Life: Lessons from the World's Longest Scientific Study of Happiness.”
To honor this incredible study, Dr. Bray delves into the fascinating journey of the Harvard Study, focusing on relationships and how money affected the participants. The results are astounding but not surprising. You don’t want to miss the information that this fascinating study provided on relationships, money, and the factors of a happy life.
Hopefully, this podcast and information will cause you to question your priorities and reconsider the path to true happiness, inspired by the remarkable stories of individuals who experienced both triumphs and setbacks throughout their lifelong journeys. Don’t miss this episode!
"The Good Life: Lessons from the World’s Longest Scientific Study of Happiness" by Robert Waldinger & Marc Schulz
QUOTES BY DR. BRAY “Positive relationships are essential to human well-being.” “When money becomes the point rather than the tool… it gets the wrong meaning.”
Dr. Bray has been following a Harvard longitudinal study for over three decades. He considers it one of his favorite studies of all time. (Yes, researchers have favorite studies.). Recently a book on the Harvard study was written by the director and associate director called, "The Good Life: Lessons from the World's Longest Scientific Study of Happiness.”
To honor this incredible study, Dr. Bray delves into the fascinating journey of the Harvard Study, a groundbreaking research project that spans over eight decades. The study aimed to uncover the key factors contributing to human happiness and fulfillment. Through the lens of this remarkable longitudinal research, the study explores the lives of hundreds of participants, offering deep insights into the complex interplay of personal relationships, career choices, and overall well-being. It is a captivating voyage through the lives of these individuals, discovering the profound impact of love, compassion, and meaningful connections on one's pursuit of happiness.
In the next three podcasts, Dr. Bray will share stories, experiences, data, and tools that emerged from the study. He will discuss that while societal norms often emphasize wealth, status, and material possessions, the study highlights the significance of nurturing authentic relationships and fostering a sense of purpose.
Hopefully, this podcast and information will cause you to question your priorities and reconsider the path to true happiness, inspired by the remarkable stories of individuals who experienced both triumphs and setbacks throughout their lifelong journeys. Don’t miss these episodes!
***The Good Life: Lessons from the World’s Longest Scientific Study of Happiness by Robert Waldinger & Marc Schulz
QUOTES BY DR. BRAY
“The good life unfolds through time.”
“Good relationships keep us happier and healthier. Period.”
“Happiness is available to everyone.”
Self-Awareness is the meta-skill of the twenty-first century. Dr. Bray has recently been studying self-awareness in the workplace and shares the latest research on how self-aware the individuals are you work with. (buckle-up some of the research is shocking!) But more importantly insight into how both internally and externally aware you are.
Research shows that only about 10-15% of people are truly self-aware. The rest of us have blind spots and biases that prevent us from accurately understanding our own behavior and its impact on others. In the last of this four-part series on self-awareness, Dr. Bray discusses three tools to help increase your self-awareness. The best part of these tools is they take only minutes to utilize yet have lasting results.
Dr. Bray also discusses the largest barrier to self-reflection and how it impedes our ability to become self-aware and create personal insights. Dr. Bray shares examples from research on journaling, pressing pause, and mindfulness. You don’t want to miss this engaging and informative podcast. Thanks to Tash Erich’s incredible book on this subject and her extensive research.
QUOTES BY DR. BRAY
“One of the most important journeys you will ever take is the journey of finding out who you are.”
“Rumination prevents insight and masquerades as productive introspection.”
Self-Awareness is the meta-skill of the twenty-first century. Dr. Bray has recently been studying self-awareness in the workplace and shares the latest research on how self-aware the individuals are you work with. (buckle-up some of the research is shocking!) But more importantly insight into how both internally and externally aware you are.
Research shows that only about 10-15% of people are truly self-aware. The rest of us have blind spots and biases that prevent us from accurately understanding our own behavior and its impact on others. In part three of this four-part series on self-awareness, Dr. Bray discusses the cult of self and how it impedes our ability to become self-aware and have personal insights.
Dr. Bray shares examples from research on the impact of social media on self-awareness and the new “cult of self-mentality.” You don’t want to miss this engaging and informative podcast. Thanks to Tash Erich’s incredible book on this subject and her extensive research.
**To learn more about self-awareness in the workplace read Dr. Tasha Eurich’s book "Insight: The Surprising Truth About How Others See Us." Tasha Eurich provides a refreshing and well-researched perspective on self-awareness, offering practical tools and strategies that readers can apply to their own lives. It's a thought-provoking read that has the potential to inspire personal growth and improve our relationships with others.
QUOTES BY DR. BRAY
“Life will not serve up happiness for you all of the time.”
“You have to do the hard things to feel special; you are your own superhero!”
“Every great accomplishment is because you put hard work into it.”
Self-Awareness is the meta skill of the twenty-first century. Dr. Bray has recently been studying self-awareness in the workplace and shares the latest research on how self-aware the individuals are you work with. (buckle-up some of the research is shocking!) But more importantly insight into how both internally and externally aware you are.
Research shows that only about 10-15% of people are truly self-aware. The rest of us have blind spots and biases that prevent us from accurately understanding our own behavior and its impact on others. In part one of this series on self-awareness Dr. Bray discusses what self-awareness is and what it looks like in both our professional and personal lives.
He also shares examples of why so many individuals are not self-aware and how it is impacting their careers and relationships. You don’t want to miss this engaging and informative podcast. Thanks to Tash Erich’s incredible book on this subject and her extensive research.
**To learn more about self-awareness in the workplace read Dr. Tasha Eurich’s book "Insight: The Surprising Truth About How Others See Us." Tasha Eurich provides a refreshing and well-researched perspective on self-awareness, offering practical tools and strategies that readers can apply to their own lives. It's a thought-provoking read that has the potential to inspire personal growth and improve our relationships with others.
QUOTES BY DR. BRAY
“Blind spots will stop you from being self-aware.”
“No one is born with self-awareness.”
“We think we know how others see us, but we don’t!”
Self-Awareness is the meta skill of the twenty-first century. Dr. Bray has recently been studying self-awareness in the workplace and shares the latest research on how self-aware the individuals are you work with. (buckle-up some of the research is shocking!) But more importantly insight into how both internally and externally aware you are.
Research shows that only about 10-15% of people are truly self-aware. The rest of us have blind spots and biases that prevent us from accurately understanding our own behavior and its impact on others. In part one of this series on self-awareness Dr. Bray discusses what self-awareness is and what it looks like in both our professional and personal lives.
He also shares examples of why so many individuals are not self-aware and how it is impacting their careers and relationships. You don’t want to miss this engaging and informative podcast. Thanks to Tash Erich’s incredible book on this subject and her extensive research.
**To learn more about self-awareness in the workplace read Dr. Tasha Eurich’s book "Insight: The Surprising Truth About How Others See Us." Tasha Eurich provides a refreshing and well-researched perspective on self-awareness, offering practical tools and strategies that readers can apply to their own lives. It's a thought-provoking read that has the potential to inspire personal growth and improve our relationships with others.
QUOTES BY DR. BRAY
“Our success depends on understanding who we are and how we come across to others.”
“We accuse others of being unaware but rarely ask ourselves if we have that same problem.”
“Self-awareness isn’t a one-and-done exercise.”
Welcome to part 2 of The Digital Declutter Plan. In this week’s episode, Dr. Bray dives deeper into steps two and three. Learn how and what technology to integrate back into your life, while maintaining a healthy digital lifestyle.
Cal Newport's three-step digital declutter plan is designed to help individuals regain control over their digital lives and create a healthier relationship with technology. The plan consists of three key steps: the first is to take a break from optional digital technologies for a defined period of time, usually 30 days. This break allows individuals to reflect on their digital habits and identify which technologies truly add value to their lives.
The second step involves reintroducing digital tools selectively, based on the assessment made during the break. By intentionally choosing which technologies to reintegrate, individuals can ensure that their digital usage aligns with their values and goals.
Lastly, the third step encourages individuals to establish practices and rules to maintain a healthy digital lifestyle, such as setting boundaries on screen time and utilizing digital tools purposefully rather than mindlessly. This three-step process provides a framework for individuals to reset their digital habits and find a balance that enhances their well-being and productivity. Listen in to learn more! You can read more about the digital declutter plan in Cal Newport's book, “Digital Minimalism: Choosing a Focused Life in a Noisy World.”
QUOTES BY DR. BRAY
“Can you put down that phone and see what life would be like without it?”
“The goal is to spark a permanent transformation of your digital life.”
“Is this technology the best way to support your values?”
In this week's show, Dr. Bray tackles the difficult issue of how to digitally declutter your life. Using research from Cal Newport and his three-step plan Dr. Bray breaks down the steps to organize and get control of your digital life.
Cal Newport's three-step digital declutter plan is designed to help individuals regain control over their digital lives and create a healthier relationship with technology. The plan consists of three key steps: the first is to take a break from optional digital technologies for a defined period of time, usually 30 days. This break allows individuals to reflect on their digital habits and identify which technologies truly add value to their lives.
The second step involves reintroducing digital tools selectively, based on the assessment made during the break. By intentionally choosing which technologies to reintegrate, individuals can ensure that their digital usage aligns with their values and goals.
Lastly, the third step encourages individuals to establish practices and rules to maintain a healthy digital lifestyle, such as setting boundaries on screen time and utilizing digital tools purposefully rather than mindlessly. This three-step process provides a framework for individuals to reset their digital habits and find a balance that enhances their well-being and productivity. Listen in to learn more! You can read more about the digital declutter plan in Cal Newport's book, “Digital Minimalism: Choosing a Focused Life in a Noisy World.”
QUOTES BY DR. BRAY
“Life is accomplished in small moments every day, repeated day after day.”
“Be 100% honest, it’s one of the best gifts you can give yourself.”
On today’s podcast, Dr. Bray answers a listener’s question on loneliness. Tune in to learn about the neuroscience and psychology of loneliness, what happens in the brain, and specific action steps you can take to combat loneliness. In a world where loneliness is increasing exponentially, it is important to understand this issue and notice the signs and warning markers of isolation.
If you want to learn more, see below for specific research into the topics Dr. Bray discussed on this episode.
“Loneliness and social isolation as risk factors for coronary heart disease and stroke: systematic review and meta-analysis of longitudinal observational studies” by Nicole K Valtorta et al. Heart
“Loneliness matters: a theoretical and empirical review of consequences and mechanisms. Annals of Behavioral Medicine” by Louise C. Hawkley et al. Annals of Behavioral Medicine
“The growing problem of loneliness” by Cacioppo & Cacioppo. The Lancet
“Brain structure links loneliness to social perception” by Ryota Kanai et al. Current Biology
“The association between social relationships and depression: a systematic review” by Ziggi Ivan Santini et al. Journal of Affective Disorders
“The neuroendocrinology of social isolation” by John Cacioppo et al. Annual Review of Psychology
“Social media use and perceived social isolation among young adults in the US” by Brian A. Primack et al. American Journal of Preventative Medicine
“A meta-analysis of interventions to reduce loneliness” by Christopher M. Masi et al. Personality and Social Psychology Review
“Mindfulness training reduces loneliness and increases social contact in a randomized controlled trial” by Emily K. Lindsay et al. PNAS
QUOTES BY DR. BRAY
“Loneliness can creep in no matter how connected we may appear or seem to be.”
“The key to perception is understanding.”
“Social media never replaces personal connection.”
We all have a deep need to receive the recognition we think we deserve. Unfortunately, the world around us and the people in it don’t always supply the applause and recognition in a quantity that satisfies us. In today’s podcast, Dr. Bray discusses how we can reconcile our desire for appreciation with the short supply of it in our daily life. He will share four tools based on the research and writing of Jennifer Keluskar, Ph.D. This is a great podcast if you feel you are working hard in your professional or personal life and not getting the recognition you deserve.
To learn more, check out Dr. Jennifer Keluskar’s article on Relationships and Getting the Recognition You Crave in the May-June 2023 Psychology Today magazine.
QUOTES BY DR. BRAY
“People want to be seen.”
“We can’t tie our recognition to something outside our control.”
Conversations are a lot like art. It is one of those uniquely human experiences of infinite variety, depending on who we are interacting with. Conversations are events where we share what we know, get to know others, find friends, and discover our place in the world. Conversations have an extraordinary power to excite, our neurons being so sensitive to face-to-face engagement that they rapidly activate our brain reward systems. Yet surveys show that it is losing ground to texting and other forms of communication that, at best, only provide pale illusions of satisfaction.
In today’s episode, learn more about conversations, the difference between small talk and deep conversations, as well as the six conversation habits that you may need to break. Lots of great information about how you communicate this week.
To learn more about this topic, check out the May/June edition of Psychology Today Magazine, which has several articles on Communication.
QUOTES BY DR. BRAY
“There are few things that are more delightful than effortless conversation.”
“The trick is to be skilled at small talk and big talk.”
New, exciting, and hilarious research has been released in the past few months, and in today’s episode of the Dr. CK Bray show, Dr. Bray is sharing the latest research that you must know and research you wish you didn’t know.
Dr. Bray will cover the following four newly released research topics:
- New research which explores the appeal of dangerous men to women and where the good guys fit in.
- New research on the risks of stopping antidepressants abruptly and four factors to consider before quitting. (See your medical health provider is the most important one!)
- The number one reason you shouldn’t pick your nose.
- New research on the benefits of a 2-minute exercise routine.
You don’t want to miss this episode!
QUOTES BY DR. BRAY
“Don’t pick your nose!”
Happy Father’s Day to all those who play a role in raising a young person. Dr. Bray admits why he doesn’t like Father’s Day! But he won’t complain if he gets a good breakfast and some presents.
Since we celebrate Father’s Day this coming Sunday, Dr. Bray has been thinking about what he would tell his 18-year-old self if he was a Dad to himself. He created an extensive list, but in today’s podcast episode you’ll hear his favorite 5 rules to live by.
Celebrate the Father in your life this week and share the 5 rules with them! We hope this changes your perspective.
QUOTES BY DR. BRAY
“80% of the work is done by 20% of the people.”
“There is no roadmap to life.”
“It’s essential to have someone to share your life with and have responsibility for.”
“There is always something to be grateful for, even if you have to search it out.”
It finally happened in May 2023. (and I will say it was a bit late to the game, but better late than never!). A statement and urgent advisory were released by the United States Surgeon General Dr. Vivek Murthy on Social Media and Youth Mental Health. It was quickly followed up with statements from:
- The American Medical Association
- The American Psychological Association
- The American Academy of Family Physicians
- The American Academy of Pediatrics
WOW! That is the popular crowd joining in on the dance. Everyone agreed that decisive action needs to be taken quickly.
Here is an overview of the statement:
The U.S. Surgeon General has issued an urgent advisory addressing the potential dangers of social media on the mental health of young people.
Despite the potential benefits, the advisory highlights the risks social media poses to children and adolescents, with nearly 95% of 13-17-year-olds reporting usage.
Acknowledging the ongoing youth mental health crisis, the Surgeon General calls for immediate action from policymakers, tech companies, researchers, and families to better understand and mitigate the effects of social media.
The advisory is a key part of President Biden’s strategy to transform mental health care in America.
Key Facts:
- Almost 95% of young people aged 13-17 report using social media, with over a third saying they use it “almost constantly.”
- There’s growing evidence that social media use is associated with harm to young people’s mental health, with harmful content, sleep disruption, and reduced physical activity being highlighted as key issues.
- The Surgeon General’s Advisory recommends multiple actions from various stakeholders, such as policymakers and technology companies, to help ensure social media becomes safer for children.
Source: US Department of Health and Human Services
Today on the show, Dr. Bray discusses this statement and what parents and other relatives can do to protect their loved ones.
QUOTES BY DR. BRAY “I am vindicated!” “Who will put up the safeguards? It’s the parents! It’s our responsibility to make sure they are safe.”
Do you want to be a centenarian; an individual who lives to be 100 years old? You might have the chance as it is twice as likely today as it was two decades ago. The bigger question Dr. Bray poses during today’s podcast is not only do you want to live to be a 100, but how do you want to live? Your life is more about your chronological age, it is also about how you live. Your ability to move, think, be disease free and participate in the activities you enjoy. Be prepared for a fun and enjoyable podcast as Dr. Bray discusses maintaining your brain and insights in how you live during your later years.
**May/June 2023. Psychology Today
QUOTES BY DR. BRAY “There’s a difference between living, and living WELL.” “Your brain is like a car, it doesn’t work as well as it gets old.”
It is no secret that teens are struggling with depression and anxiety. A new CDC report highlighted how steep their decline has been. Dr. Bray’s usual focus is the brain health, performance, and wellness of those in the working world, but today he discusses new research and insights into the state of youth mental health. He also discusses recent research focusing on the foods teenagers eat and the possible link these foods have as a risk factor for depression. Don’t miss this interesting and sometimes shocking podcast about youth and mental health.
**May/June 2023 Psychology Today Magazine
QUOTES BY DR. BRAY “It’s no secret that teens are struggling.” “Family is key to the success of youth.” “Eat a more healthy diet!”
We all need a Plan B in life, especially in your career. Being prepared is more important than ever in today’s fast-paced and unpredictable job market. The days of staying with one company in one job for your entire career are long gone, whether by your choice or your employer's choice. Organizations are constantly changing, downsizing, and restructuring, making it increasingly difficult to predict where the job market is heading and what could happen to your job. This is why it is essential to have a Plan B in place.
In today’s episode, Dr. Bray will discuss the following:
- What is a Plan B?
- Why is it essential to have a Plan B?
- How to Develop a Career Plan B.
- How much time should I devote to developing this Plan B?
- What if I feel I don’t need a Plan B?
Dr. Bray will walk you through the whole process in this episode. Another resource is Dr. Bray’s USA Today best-selling book, Best Job Ever. This isn’t a book you read from front to back; you find the topic you need and read that chapter. It seems that Dr. Bray’s book is more relevant now than ever!
Share this podcast with others, especially if they are changing jobs.
QUOTES BY DR. BRAY
“Everything about what we do is constantly changing.”
Dr. Bray answers two of the most asked questions he has received this year.
- What delicious and nutritious food does research say is good for my brain?
- How does sleep affect my brain?
Dr. Bray provides the latest research on blueberries and why they are widely recognized as one of the most nutrient-dense fruits. He shares research that suggests they improve memory and cognitive function. Some studies have even suggested that regular blueberry consumption may reduce the risk of age-related cognitive decline.
Dr. Bray also discusses sleep, which is often considered a luxury, but it is actually an essential component of overall health and workplace performance. He shares research on why the lack of sleep can have a significant impact on workplace performance, leading to decreased productivity, poor decision-making, and increased accidents or errors. Chronic sleep deprivation has also been linked to a range of health issues, including obesity, diabetes, and heart disease.
Dr. Bray was hitting top performance today and was able to provide all the information you need in under 10 minutes. It was all because he slept well last night and had a handful of blueberries.
QUOTES BY DR. BRAY
“Blueberries, honey, and half & half, there’s no better dessert around!”
“Sleep is when the best housecleaner in the world comes!”
We live in a world that is rapidly changing. Due to this rate of change, we need to understand how to learn quickly and retain information longer. If you think about it, neuroplasticity is the brain's ability to change and reorganize itself in response to new experiences and learning. It's a natural process that occurs throughout our lives, allowing us to adapt to new situations and learn new skills. There is a long list of the benefits of neuroplasticity and how we can harness its power to improve our lives. In this episode, Dr. Bray discusses neuroplasticity's history, research, and benefits. You will learn how to • Improving Memory and Learning • Reducing Stress and Anxiety • Slowing Cognitive Decline Neuroplasticity is a powerful tool that can help us improve our memory and learning, reduce stress and anxiety, and slow cognitive decline. By engaging in activities that challenge our brains, we can harness the power of neuroplasticity and improve our lives in countless ways. QUOTES BY DR. BRAY “The best way to learn is in small chunks over a longer period of time, microlearning!” “YOU NEED TO BE LEARNING ALL THE TIME!” “Get comfortable with being a beginner.”
We live in a world constantly barraging us with messages of MORE. Everywhere around us, we are shown what we should have and don’t, everything we should be and aren’t, and why our lives are lackluster compared to others. We never have enough, and if we are honest, we can feel like we are never enough.
On today’s podcast, Dr. Bray discusses how to be content with ourselves and our work and personal lives. He shares the four barriers that keep us from feeling content, the four benefits of being content, and how contentment affects your body, brain, and work performance. Dr. Bray closes out with four tools to increase contentment in your life. This is a topic you will be discussing at the dinner table as you think about and implement being content into your daily life.
Important messages often get lost in a world where information is at our fingertips 24-7. More than ever, we are inundated with information that makes it difficult to focus on what matters most. Imagine how this impacts your conversation with clients, your spouse, or your significant other. In today’s podcast, Dr. Bray discusses how to increase the impact of your messages in a few simple steps. He also discusses the challenges of being brief and the effect of each of these challenges. Whether you want to improve your communication skills with clients or your presentation skills, this is the podcast for you.
Brief: Make a Bigger Impact by Saying Less by Joseph McCormack Mind Mapping Bubbl.us *Mindmanager.com
QUOTES BY DR. BRAY “Our world is becoming a 30-second soundbite. Our brains are being trained to only listen for a short time.” “It’s not about using the least amount of time. It’s about making the most of the time you have.” “People are drowning in information.” “If I don’t respect their time, they will stop respecting me.”
Would you consider your weekend as a time to refresh and rejuvenate yourself? Do you find it challenging to disengage from work on the weekend? Are you sneaking checking email in the bathroom or sending work texts at your child’s basketball or soccer game? This behavior is more rampant than you know! As many as 20 percent of Americans spend nearly six hours working over weekends and holidays. Why? A project is due; you need to get caught up; this behavior will get you promoted and is expected. While all of this may be true, the cost could be your relationships and physical and mental health.
In today’s podcast, Dr. Bray shares advice on changing your weekend to include recovery and rejuvenation. He will discuss the different types of healing and look at how you spend your week to decide on the recovery you need. Don’t miss this short, informative, and entertaining episode.
If you can believe it, Dr. Bray finished this one in less than 10 minutes.
*The Science of Weekend Recovery by Jeffrey Davis. Psychology Today (March/April 2023)
QUOTES BY DR. BRAY
“You need to find out how you best rejuvenate and rest.”
“Light up different parts of your brain!”
“Plan a weekend and stay away from work!”
I didn’t get it right! After I listened to episode 470, I realized I needed a redo to add information to this important topic that was pertinent to the podcast subject and provided more detail into the why and how of the research on Psylocibin. I will take a deeper dive into the following:
- The history of psilocybin research
- What patients are saying
- What the therapeutic effects are
- The neuroscience of psilocybin
- What are the risks?
- What does the day of administration look like from start to finish?
The research is ongoing, and the FDA has fast-tracked the research, so I will keep you updated on what the studies are showing.
QUOTES BY DR. BRAY “For treatment-resistant depression, this is one of the best things that can happen.” “In these studies, psilocybin doesn’t just increase interconnectedness in the brain, but it resets the networks into more healthy patterns.” “This is not a magic bullet for depression.”
The increase in news articles and social media attention on psychedelics have me a bit worried. Research is ongoing, and the impact of this drug on mental health disorders, from depression to anorexia to addictions, is remarkable. But beyond the hype, I want to step back from the sensationalism and provide solid research and information for you on what is going on.
The last time you misplaced your keys, you probably thought to yourself, “I wish I had a sharper mind!” Or, if you had to learn something new at school or work, you wished your brain was faster at learning and could retain information with better recall. At some point in our lives, most individuals have wanted to improve their cognition. Not just have a brain free of disease or trauma, but optimized in a way that allows you to be better, faster, fitter, stronger, and sharper.
According to an AARP survey of Americans aged thirty-four to seventy-five, nearly everyone (93%) understands the vital importance of brain health. Still, those very same people typically have no idea how to make their brains healthier or the steps they could take to make it happen.
Dr. Bray began this three-part series by sharing information about the brain and its function. He shared information on how we store memory, and how what we recall can constantly change throughout our lives.
In part two (episode 468), Dr. Bray discussed eight ways to break your brain and what barriers to watch out for.
In part three (episode 469), Dr. Bray discusses the science and tools of the eight pillars of brain health. He will discuss each brain pillar with ideas and suggestions on implementing them into your life.
Don’t miss this series on your brain and be inspired to become more brain healthy!
QUOTES BY DR. BRAY “Innoculate yourself with resilience!” “If your purpose in life goes only as far as your family, you’re going to change generations.” “Find something you love to do and do it with others!”
The last time you misplaced your keys, you probably thought to yourself, “I wish I had a sharper mind!” Or, if you had to learn something new at school or work, you wished your brain was faster at learning and could retain information with better recall. At some point in our lives, most individuals have wanted to improve their cognition. Not just have a brain free of disease or trauma, but optimized in a way that allows you to be better, faster, fitter, stronger, and sharper.
According to an AARP survey of Americans aged thirty-four to seventy-five, nearly everyone (93%) understands the vital importance of brain health. Still, those very same people typically have no idea how to make their brains healthier or the steps they could take to make it happen.
Dr. Bray begins this three-part series by sharing information about the brain and its function. He shares information on how we store memory, and how what we recall can constantly change throughout our lives.
In part two (episode 468), Dr. Bray discusses eight ways to break your brain and what barriers to watch out for.
In part three (episode 469), Dr. Bray discusses the science and tools of the eight pillars of brain health. He will discuss each brain pillar with ideas and suggestions on implementing them into your life.
Don’t miss this series on your brain and be inspired to become more brain healthy!
QUOTES BY DR. BRAY “Sugar is a terrible, toxic substance that breaks the brain.” “The healthier you are the better you can create new neurons!” “Be careful what you focus your brain on. Where your attention is, everything else will follow.”
The last time you misplaced your keys, you probably thought to yourself, “I wish I had a sharper mind!” Or, if you had to learn something new at school or work, you wished your brain was faster at learning and could retain information with better recall. At some point in our lives, most individuals have wanted to improve their cognition. Not just have a brain free of disease or trauma, but optimized in a way that allows you to be better, faster, fitter, stronger, and sharper.
According to an AARP survey of Americans aged thirty-four to seventy-five, nearly everyone (93%) understands the vital importance of brain health. Still, those very same people typically have no idea how to make their brains healthier or the steps they could take to make it happen.
Dr. Bray begins this three-part series by sharing information about the brain and its function. He shares information on how we store memory, and how what we recall can constantly change throughout our lives.
In part two (episode 468), Dr. Bray discusses eight ways to break your brain and what barriers to watch out for.
In part three (episode 469), Dr. Bray discusses the science and tools of the eight pillars of brain health. He will discuss each brain pillar with ideas and suggestions on implementing them into your life. Don’t miss this series on your brain and be inspired to become more brain healthy!
QUOTES BY DR. BRAY “The brain is the captain of your ship.” “Many areas of the brain develop at different times and stages.” “Memory is not static.”
As a former employee of FranklinCovey (in my college years), I have always been fascinated by the work and thoughts of Stephen Covey. I am sure you have heard of him as the author of one of the most successful business books of all time, “7 Habits of Highly Effective People.” Near the end of his life, he often wrote about the idea that your best work and life are ahead of you. He called it living a life in crescendo. I can only imagine how hard it must have been for him to feel like, after all the commercial success of his first book, he would never do anything at that level again. He takes on that question in a book he co-wrote with his daughter Cynthia Covey Haller that was recently published, titled “Live Life in Crescendo; Your Most Important Work is Always Ahead of You.” I tackle that same question on today’s podcast.
QUOTES BY DR. BRAY “My best moments are always ahead!” “You can always contribute, no matter what stage of life you’re in.” “Do not allow others to define what success looks like for you.”
This week Dr. Bray is sharing the latest research to be published on the brain. We have heard much information about the harmful effects of inflammation on the body; Dr. Bray discusses new findings of inflammation on brain cognition.
Do you love your memories? Well, at least the good ones! Dr. Bray shares the latest research on what is occurring in the brain to enhance memory recall. Research has shown that emotion and memories are tied together, and the stronger the feeling is tagged with a memory, the easier it is to recall and remember.
Last, Dr. Bray discusses new findings on light-intensity exercise (just 6-9 minutes!) and its effect on your brain cognition. Think about brain breaks during the workday with light walking to increase your performance throughout the day.
You don’t want to miss this episode on your way to becoming a brain expert.
When discussing a decision with a client, I asked him what the motivating values were in his decision-making process.
“Money,” was his first response. “Not a value,” I responded.
“Promotion” came next. “Not a value,” I responded.
Then “decision-making power,” “Not a value,” I repeated.
Are we going through life mindlessly adopting the values of our friends, society, or even family? Are we daring to explore our values and what they mean to us personally, or are we running away in fear?
This week’s podcast deals with awakening or discovering your values and then utilizing those values for your life plan. Learn the neuroscience behind these activities, and why it is imperative you spend the necessary time aiming your life at something you might want versus the habit of what you are mindlessly doing. These two steps are the beginning of expanding your life to more fulfillment and meaning. This will be a topic you want to discuss at dinner!
QUOTES BY DR. BRAY “If you know what your values are, you will know what the right decision is for you.” “You don’t need to change everything, just make a few small changes, start there.” “Values are enduring, eternal guides to living. You cannot achieve a value, only manifest it daily.”
It feels good to have a friend, someone we can call, hang out with, and go to during difficult times.
Yet, it isn't easy to make friends in today’s environment. We hesitate when we contemplate taking actions that build friendship and directing such behaviors toward others. We worry that it will be awkward or that the person won’t really care about the gesture and will respond in kind.
This mismatch between our perception of how others act toward us and how we think others will perceive how we act toward them is created by our innate egocentricity. We get caught up in thinking about our thoughts; if we notice that we acted awkward during an interaction, we figure the other person noticed our awkwardness too. We struggle to step through our feelings to put ourselves in the other person’s shoes; if doing something doesn’t give us a sense of surprise, we can’t imagine the positive surprise it will create in someone else.
Reams of studies have been done on the human failure to read other people’s minds accurately. But our common weakness in perspective-taking is more than just a psychological curiosity. It affects our social life, demotivating us from doing the things that will help us develop richer and more positive connections with friends, family, and even strangers.
In today’s podcast, I will discuss nine research-established mental perceptions to be aware of. Understanding them will help you be more proactive and confident in social interactions, and keep in mind these important and overlooked truths: talking with others will go better than you think; people are less critical of you than you suppose; folks appreciate affirmation far more than you know.
**Brett & Kate McKay published an article on January 24, 2023, on ArtofManliness.com titled, “9 Mental Distortions That Are Sabotaging Your Social Life.” This was such a phenomenal article. I have used it for this podcast and added my thoughts.
QUOTES BY DR. BRAY “People usually like you more than you think they do!” “Tell people how much you appreciate them, even the small things.”
I am amazed by how many brilliant people there are in the world; there is so much we can learn from others. In a recent article by Ryan Holiday (the host of the Daily Stoic Podcast), he shared life lessons he has learned from guests on his podcast. I liked the article so much I wanted to share some of the highlights with you and add my thoughts. As you listen to the 12 Life Lessons, choose one or two that you want to implement in 2023 to make this year better than last year. I hope the lessons spark your thinking and self-reflection. I also hope you are smarter and wiser than before you listened to the podcast!
** Dailystoic.com
QUOTES BY DR. BRAY “If you want to have sustained excellence, you have to be able to rejuvenate.” “We need to know how to show up and how to solve problems when things are going well, when conditions aren’t perfect.” “Reading will change your life, and you DO have time!” “Life will never be fair.” “Your choices have meaning.”
There is exciting new research comparing exercise, mindfulness, and breathing to current drug treatments for anxiety. A research study in JAMA Psychiatry on November 9, 2022. The study provides evidence for clinicians, insurers, and healthcare systems to recommend, include and provide reimbursement for mindfulness-based stress reduction as an effective treatment for anxiety disorders. This is big news as the movement is becoming stronger to include mindfulness, breathing, and exercise programs to combat anxiety and depression versus immediately going to drug treatments. This is an episode you don’t want to miss. Be sure and consult a doctor before making any changes to your depression or anxiety treatments.
QUOTES BY DR. BRAY “It is so important to do mindfulness techniques! You can do them any time.” “Getting out and exercising helps relieve anxiety.”
Dr. Bray discusses one of life’s big questions, “What should I do with my life?” Dr. Bray shares three additional insights on creating a meaningful and fulfilling life (and career!). Combining research, personal experience, and interviews with over 500 individuals, you will surely have an insight or two on the next steps you should take this week. What a perfect way to start 2023!
QUOTES BY DR. BRAY “You need to have something real when the winds of life hit.” “You are of incalculable value! You have to push yourself to do hard things because you are great!” “Choose carefully what you put in your brain and what you learn.” “If you want to get smarter, exercise!”
One of the questions Dr. Bray is asked the most is, “What should I do with my life?” Dr. Bray answers that question by combining research, personal experience, and interviews with over 500 individuals. This information will wake you up, might make you a bit agitated, and start you on the change process to a more meaningful and fulfilled life. QUOTES BY DR. BRAY “Loneliness is, literally, a killer.” “You don’t need to be good at everything, but you do need to be good at a couple things.” “Improving your environment improves your life!” “You want to be happy? Go do something for someone else.” “Say what you think and tell the truth.”
How should you start out the year? We often write down resolutions that we want to accomplish, but they quickly fizzle out over the next couple of weeks. Today, Dr. Bray shares a few ways to change your life this year in a way that you may never have been able to. These research based ideas will bring meaning, fulfillment, and joy to your life. But be warned! It will also sting a bit when I tell you what is required. But it is well worth it! That is what we are talking about today on the Dr. CK Bray show.
Future and Self Authoring Program: https://bit.ly/TheDrCKBrayShow-SelfAuthoring
QUOTES BY DR. BRAY “Materialism will always leave you bereft of meaning.” “Social media breeds mediocrity.” “You have to be precise in what you want to look like; you can’t hit a target unless you aim at it!” “That which you fear most is your day’s duty.” “Failures; the year will be full of them. Successes; the year will be full of them. You just need small wins every day!”
To make next year one of your best, listen to a few chunks of wisdom from Dr. CK Bray. These bits of wisdom will not only help you out in the workplace but will also assist you with creating a meaningful new year.
QUOTES BY DR. BRAY “You create the person you are becoming every day.” “People don’t notice us nearly as much as we think they do.”
The holiday season will come and go in a blink of an eye. Don't miss the opportunity to make the most of this festive season by listening to Dr. Bray's holiday podcast. Dr. Bray will share advice in only four minutes to ensure this holiday season is meaningful and fulfilling. This is a must-listen when you feel overwhelmed, overloaded, and need a quick brain break! Have a great holiday from Dr. Bray and the Adaption Institute team. QUOTES BY DR. BRAY “Busyness oftentimes blinds us.”
I have always admired people who deeply believe in themselves and take on courageous and amazing things. I used to think it was the courage part of the equation that was so admirable. I now understand it is the “taking the action” part of the equation that makes all the difference in who we become. The problem I had with “taking action” was I had a family, a job, volunteer work, and my church which takes up a lot of time and energy. I recently found an article by Cal Newport that changed my perspective. I discuss that article today and how often the news and magazines may not always be sharing the best ways to be successful.
**Cal Newport’s article “On Michael Crichton’s Busy Ambition.” CalNewport.com
QUOTES BY DR. BRAY “Everybody is wired differently and has different ambition types. What type best matches you? You have to figure it out before success will begin to assert its force on your life.” “Is that car in the driveway worth having to work the extra hours?”
Organizations spend millions of dollars and time on diversity, equity, and inclusion training. This anti-bias training is meant to influence a workforce, a leader, a team, and most importantly, an individual to be more inclusive. Studies show that well-managed diverse groups outperform homogeneous ones and are more committed to their teams and organizations. They have higher collective intelligence and are better at making decisions and solving problems. Unfortunately, research also shows that bias prevention programs rarely deliver. Dr. Bray discusses this problem and how you, as an individual, can make a profound impact and difference in your workplace by becoming a bias interrupter.
*HBR November-December 2019. How the Best Bosses Interrupt Bias On Their Teams. Joan C. Williams and Sky Mihaylo.
QUOTES BY DR. BRAY “Although bias may be hard to eliminate, it isn’t as hard to interrupt!” “Change happens at the individual level!” “Stop and see how you behave and act around others and how you judge & see others”
As the year comes to an end our brains are thinking about how we can improve next year. How can we create a happier, more successful, and fulfilling 2023? In this week’s podcast “Neuroscience in the News” Dr. Bray shares the latest research that will have you rethink how you approach your 2023. Learn how bad habits and addictions are wired, how TikTok is affecting your brain and weight, and finally, ways to help your brain work faster. This is an episode you don’t want to miss!
QUOTES BY DR. BRAY
“People with addictions aren’t simply making bad decisions.”
“Pay attention to what and how much you watch on TikTok. It’s not all healthy for your brain.”
“Start small with your new habit!”
Has it really been a year since we ate all that Thanksgiving turkey and set up the #Christmas tree or #Hanukkah menorah? It's hard to believe, but yes, the end-of-the-year holidays are upon us once again. In the spirit of holiday giving, #DrCKBray is sharing a holiday survival guide. It's to help you have a more relaxing, rejuvenating, fun, and memorable #holiday season. Here are 10 tips to make sure you do this season right.
Adapted from Perspective Magazine, 2000. Dr. Laura.
QUOTES BY DR. BRAY
“Grin, bear it, and make it fun!”
“Most things that will be remembered are experiences.”
“Find people to serve.”
“Take time to live a Hallmark movie, instead of watching a Hallmark movie”
Being a parent is one of the most overlooked yet crucial roles you will ever play in your life. The research couldn’t be more clear on the importance of this role. When a father is present, emotionally healthy, and involved in his child’s life, the child has a tremendous advantage in the world to navigate its complexities and challenges with joy and confidence. Isn’t that what you want for your child? In this three-part series Dr. Bray shares research, stories, and plans on how to raise a child of courage, character, and conviction. You don’t want to miss this episode if you influence a young person in your life.
Book Recommendation The Intentional Father: A Practical Guide to Raise Sons of Courage and Character by J. Tyson (2021)
QUOTES BY DR. BRAY
“Pick and choose what works for you.”
“To mark progress into adulthood the adolescent must understand how they act and think compared to adults.”
“Small things happen day by day.”
Being a parent is one of the most overlooked yet crucial roles you will ever play in your life. The research couldn’t be more clear on the importance of this role. When a father is present, emotionally healthy, and involved in his child’s life, the child has a tremendous advantage in the world to navigate its complexities and challenges with joy and confidence. Isn’t that what you want for your child? In this three-part series Dr. Bray shares research, stories, and plans on how to raise a child of courage, character, and conviction. You don’t want to miss this episode if you influence a young person in your life.
Book Recommendation The Intentional Father: A Practical Guide to Raise Sons of Courage and Character by J. Tyson (2021)
QUOTES BY DR. BRAY
“Confident, healthy men raise confident and healthy young men and women.”
“Character and wisdom are not developed by accident.”
Being a parent is one of the most overlooked yet crucial roles you will ever play in your life. The research couldn’t be more clear on the importance of this role. When a father is present, emotionally healthy, and involved in his child’s life, the child has a tremendous advantage in the world to navigate its complexities and challenges with joy and confidence. Isn’t that what you want for your child? In this three-part series. Dr. Bray shares research, stories, and plans on how to raise a child of courage, character, and conviction. You don’t want to miss this episode if you influence a young person in your life.
Book Recommendation:
The Intentional Father: A Practical Guide to Raise Sons of Courage and Character by J. Tyson (2021)
QUOTES BY DR. BRAY
“It’s important to be bored, and think.”
“We have to be very careful and intentional about how we raise our children.”
Everyone’s talking about it! The Great Resignation; but that’s not what you should really be worried about. Quiet Quitting is a viral term among young professionals. This week Dr. Bray talks through all the core beliefs of it and how to support a co-worker who is quietly quitting. He also gets to some Q&A in this episode about what’s ruining your life and how to make it better!
QUOTES BY DR. BRAY
“You can have an identity separate from work. I’m a pickleball and tennis player; I’m a father, husband, friend, and service work volunteer!”
“You can have personal and professional boundaries.”
“We need to show employees we care for them as individuals.”
Dr. Bray continues sharing “updated” and “upgraded” career advice during this part 2 podcast on current career advice. We believe that career advice is fatally flawed, especially now. With so many changes occurring, different industries, and new jobs being created, it is practically impossible to provide sound advice to everyone. It has been nearly seven years since I wrote my first book, the USA Today best-seller, Best Job Ever. I’m glad that most of that advice still stands, but I’m upgrading a few thoughts on your career. Don’t miss this career advice you will need for 2023.
*Derek Thompson, Your Career is Just One-Eighth of Your Life.
QUOTES BY DR. BRAY
“Meaning and purpose are first; passion comes later.” “Do the job you want to do every day.”
“Life is moments!”
Career advice is fatally flawed, especially now. With so many changes occurring, different industries, and new jobs being created, it is practically impossible to provide sound advice to everyone. It has been nearly seven years since I wrote my first book, the USA Today best-seller, Best Job Ever. I’m glad that most of that advice still stands, but I’m upgrading a few thoughts on your career. Don’t miss this updated and upgraded career advice you will need for 2023.
*Derek Thompson, Your Career is Just One-Eighth of Your Life.
QUOTES BY DR. BRAY
“Look for jobs at least once a week!”
“Explore then exploit.”
Neuroscience in the News! This week Dr. CK Bray is sharing the latest and most fascinating research that has been published over the last month—or will be published in the near future. (Dr. Bray received some early access!) Today, Dr. Bray discusses brain stimulation in older adults and how new research shows brain stimulation can improve both long-term and short-term memory in older adults. (You will see this coming soon for younger patients). Dr. Bray also gets a bit saucy and discusses sex and the sun. You don’t want to miss the new research on how being in the sun for 15-20 minutes a day can improve your love life. Dr. Bray then closes the podcast by discussing the benefits of smells found only in the countryside or forest areas and how these outdoor smells can improve your well-being and memories. This is a fun and informative podcast you don’t want to miss.
*Episode photo credit to Robert Reinhart
QUOTES BY DR. BRAY
“If you don’t have the love life you want, it’s time to go somewhere sunny!”
Seeing a loved one, a friend, a coworker, or a child struggle with mental health, career, or personal issues can be devastating. Not knowing how to best help and support them while watching them suffer can be overwhelming. In today’s episode, Dr. Bray discusses how to offer professional help to those who may be open to therapy and those who may be hesitant or resistant. Taking the proper steps to prepare for the conversation will be crucial to the success of the discussion. If you don’t have this concern, maybe the person you need to influence is you!
**Tony Overbay at Tonyoverbay.com
**Psychology Today March/April 2022 Abigail Fagan
QUOTES BY DR. BRAY
“If there ever was a time that individuals would benefit from seeking out therapy, now is the time.”
“Choose the right time to do this.”
“There are a lot of reasons people refuse to see a therapist. If they choose not to, let it go. Give them time.”
“If there’s something you need to change in your life, go see a therapist!”
Seeing a loved one, a friend, a coworker, or a child struggle with mental health, career, or personal issues can be devastating. Not knowing how to best help and support them while watching them suffer can be overwhelming. In today’s episode, Dr. Bray discusses how to offer professional help to those who may be open to therapy and those who may be hesitant or resistant. Taking the proper steps to prepare for the conversation will be crucial to the success of the discussion. If you don’t have this concern, maybe the person you need to influence is you!
**Tony Overbay at Tonyoverbay.com
**Psychology Today March/April 2022 Abigail Fagan
QUOTES BY DR. BRAY
“If there ever was a time that individuals would benefit from seeking out therapy, now is the time.”
“Choose the right time to do this.”
“There are a lot of reasons people refuse to see a therapist. If they choose not to, let it go. Give them time.”
“If there’s something you need to change in your life, go see a therapist!”
We often focus on our failures and shortcomings and not on attributes and abilities that help us successfully navigate through life. During this episode, Dr. Bray discusses the eight abilities you already possess that are helping you be successful. Combining experiences and research Dr. Bray will share the latest findings from human behavior experts and researchers on each of these topics and how you can use these attributes to not only be more successful but happier and satisfied with your current life.
*Psychology Today April 2022. “Your Hidden Superpowers!”
QUOTES BY DR. BRAY
“Connection has always been a basic human need.”
“Perfection isn’t something that people find endearing.”
“People who stagnate become more and more self-focused.”
“Be happy with who you are, where you are, and what you have!”
“Try new things in your area, try new hobbies!”
We often focus on our failures and shortcomings and not on attributes and abilities that help us successfully navigate through life. During this episode, Dr. Bray discusses the eight abilities you already possess that are helping you be successful. Combining experiences and research Dr. Bray will share the latest findings from human behavior experts and researchers on each of these topics and how you can use these attributes to not only be more successful but happier and satisfied with your current life.
*Psychology Today April 2022. “Your Hidden Superpowers!”
QUOTES BY DR. BRAY
“Connection has always been a basic human need.”
“Perfection isn’t something that people find endearing.”
“People who stagnate become more and more self-focused.”
“Be happy with who you are, where you are, and what you have!”
“Try new things in your area, try new hobbies!”
In Part 2 of Change Your Brain, Dr. Bray dives into the three neurochemicals that must be present to initiate neuroplasticity. Dr. Bray will also discuss neuroplasticity and the brain's role in learning and change. Learn the key aspects of neuroplasticity, and how to increase learning and change no matter your age. Dr. Bray will discuss the individuals who played a Nobel Prize-winning role in discovering neuroplasticity, and the role neuroplasticity plays in learning and aging. Dr. Bray shares information vital for healthy aging, cognitive functioning, and the ability to learn at any age.
*Thanks to Andrew Huberman and his podcast, The Huberman lab, for his words and research into brain plasticity!
QUOTES BY DR. BRAY
“We have to know exactly what it is we want to change, or at least that we want to change something specific.”
“Focus is a skill we have to practice!”
“Practice and notice when you’re not alert, when you’re not focusing.”
In Part 2 of Change Your Brain, Dr. Bray dives into the three neurochemicals that must be present to initiate neuroplasticity. Dr. Bray will also discuss neuroplasticity and the brain's role in learning and change. Learn the key aspects of neuroplasticity, and how to increase learning and change no matter your age. Dr. Bray will discuss the individuals who played a Nobel Prize-winning role in discovering neuroplasticity, and the role neuroplasticity plays in learning and aging. Dr. Bray shares information vital for healthy aging, cognitive functioning, and the ability to learn at any age.
*Thanks to Andrew Huberman and his podcast, The Huberman lab, for his words and research into brain plasticity!
QUOTES BY DR. BRAY
“We have to know exactly what it is we want to change, or at least that we want to change something specific.”
“Focus is a skill we have to practice!”
“Practice and notice when you’re not alert, when you’re not focusing.”
You have aspects of yourself you would like to change, but change can be difficult. In today’s episode, Dr. Bray discusses neuroplasticity and the brain's role in learning and change. Learning how to access neuroplasticity, no matter your age is paramount. Dr. Bray will discuss the history of neuroplasticity, the part neuroplasticity plays in learning and aging, and how the process of changing is turned upside down once you reach the age of twenty-five. In the first two (maybe three) episodes Dr. Bray shares information vital for healthy aging, cognitive functioning, and the ability to learn at any age.
*Thanks to Andrew Huberman and his podcast, The Huberman lab, for his words and research into brain plasticity!
QUOTES BY DR. BRAY
“Your nervous system becomes customized to your unique experiences.”
“There are ways to create new connections and new functions.”
“If you fight change, connections won’t happen.”
You have aspects of yourself you would like to change, but change can be difficult. In today’s episode, Dr. Bray discusses neuroplasticity and the brain's role in learning and change. Learning how to access neuroplasticity, no matter your age is paramount. Dr. Bray will discuss the history of neuroplasticity, the part neuroplasticity plays in learning and aging, and how the process of changing is turned upside down once you reach the age of twenty-five. In the first two (maybe three) episodes Dr. Bray shares information vital for healthy aging, cognitive functioning, and the ability to learn at any age.
*Thanks to Andrew Huberman and his podcast, The Huberman lab, for his words and research into brain plasticity!
QUOTES BY DR. BRAY
“Your nervous system becomes customized to your unique experiences.”
“There are ways to create new connections and new functions.”
“If you fight change, connections won’t happen.”
Wouldn’t it be fantastic if we could cut down the work we do while still increasing our productivity? If we could discover what things we do in a day that have the most impact on our success and happiness! The answer has been around for more than 70 years—the Pareto Principle. Most individuals have heard of the Pareto Principle but don’t understand the impact and influence it can have in our lives. Jump into this week’s podcast with Dr. Bray and learn the history of the Pareto Principle and how it can quickly impact your life. Dr. Bray will also discuss how to discover the 20 percent of actions you take in a day that creates the most impact. Don’t miss this episode on how to impact your life with the 80/20 rule quickly.
QUOTES BY DR. BRAY
“Live your life in 15-minute segments to find where you’re spending your time.”
“Go for the big wins!”
Wouldn’t it be fantastic if we could cut down the work we do while still increasing our productivity? If we could discover what things we do in a day that have the most impact on our success and happiness! The answer has been around for more than 70 years—the Pareto Principle. Most individuals have heard of the Pareto Principle but don’t understand the impact and influence it can have in our lives. Jump into this week’s podcast with Dr. Bray and learn the history of the Pareto Principle and how it can quickly impact your life. Dr. Bray will also discuss how to discover the 20 percent of actions you take in a day that creates the most impact. Don’t miss this episode on how to impact your life with the 80/20 rule quickly.
QUOTES BY DR. BRAY
“Live your life in 15-minute segments to find where you’re spending your time.”
“Go for the big wins!”
Curiosity and Creativity will make the most significant difference for you in the next year. Curiosity and creativity work together as a spark for breakthrough innovation in your personal and professional life. I suggest one of the most important goals you can set for yourself is to be curious about your life, which leads to increased creativity. In this episode, I dive into the benefits of curiosity and two barriers that keep you from being creative. I also explore how they impact both your personal and professional life. Using personal examples, a few case studies, and some outstanding research, I hope to open up a new perspective for you. Enjoy! Collisionconf.com HBR Francesca Gino Oct 2018
QUOTES BY DR. BRAY
“Curiosity can boost your personal life!”
“Curiosity & creativity can change the world through one person!”
“Curiosity has positive effects because it leads us to generate alternatives.”
Curiosity and Creativity will make the most significant difference for you in the next year. Curiosity and creativity work together as a spark for breakthrough innovation in your personal and professional life. I suggest one of the most important goals you can set for yourself is to be curious about your life, which leads to increased creativity. In this episode, I dive into the benefits of curiosity and two barriers that keep you from being creative. I also explore how they impact both your personal and professional life. Using personal examples, a few case studies, and some outstanding research, I hope to open up a new perspective for you. Enjoy! Collisionconf.com HBR Francesca Gino Oct 2018
QUOTES BY DR. BRAY
“Curiosity can boost your personal life!”
“Curiosity & creativity can change the world through one person!”
“Curiosity has positive effects because it leads us to generate alternatives.”
Buckle up! Careers are changing, and you need to be prepared. Dr. Bray looks at the upcoming changes forecast to occur in the workplace from a recent Gartner report and also a World Economic Forum report on employee retention and hiring. According to Gartner, the pace of employee turnover is forecast to be 50–75% higher than companies have experienced previously. The issue is compounded by taking 18% longer to fill roles than it did pre-pandemic.
If you are an employee, this creates a significant opportunity for you, and Dr. Bray shares the steps you need to take in order to take advantage of this opportunity immediately. If you are a leader, be sure to listen to Dr. Bray's advice on what steps to take to retain your employees. Don’t miss this episode!
*HBR Online, It’s Time to Reimagine Employee Retention by Helen Tupper and Sarah Ellis. July 04, 2022
QUOTES BY DR. BRAY
“You need to be constantly upgrading and reskilling!”
“Get up an hour earlier and spend the time learning.”
Buckle up! Careers are changing, and you need to be prepared. Dr. Bray looks at the upcoming changes forecast to occur in the workplace from a recent Gartner report and also a World Economic Forum report on employee retention and hiring. According to Gartner, the pace of employee turnover is forecast to be 50–75% higher than companies have experienced previously. The issue is compounded by taking 18% longer to fill roles than it did pre-pandemic.
If you are an employee, this creates a significant opportunity for you, and Dr. Bray shares the steps you need to take in order to take advantage of this opportunity immediately. If you are a leader, be sure to listen to Dr. Bray's advice on what steps to take to retain your employees. Don’t miss this episode!
*HBR Online, It’s Time to Reimagine Employee Retention by Helen Tupper and Sarah Ellis. July 04, 2022
QUOTES BY DR. BRAY
“You need to be constantly upgrading and reskilling!”
“Get up an hour earlier and spend the time learning.”
Dr. Bray concludes the Train your Brain three-part series with specific tools and information on how to train your brain. Dr. Bray dives into the weeds (or should we say synapses?) to provide the information you need.
Forty percent of published studies on the brain deal with brain plasticity. There is a reason for that; researchers want to understand how the brain learns, changes, and influences the person you are now and the individual that you can become. The brain is continuously changing, many, many times, every day. The brain changes throughout your life, and it changes itself as a function of use. It is continuously revising and remodeling itself throughout your whole life. This informs our endowed human capacity to change and our human potential for lifelong personal growth.
Everyone wants to change something about themselves, and the foundation of this change is brain plasticity. Learn what is new and upcoming in this fascinating field. Thanks to Dr. Michael Merzenich and his incredible brain for the research, words, and insight for this podcast. Dr. Bray heard Dr. Merzenich speak at Harvard and knew they would become friends.
*Jordan Peterson: Self-Authoring Program (https://www.selfauthoring.com)
Dr. Bray continues his discussion on training the brain and this week focuses on ways to identify your brain health. Forty percent of published studies on the brain deal with brain plasticity. There is a reason for that; researchers want to understand how the brain learns, changes, and influences the person you are now and the individual that you can become. The brain is continuously changing, many, many times, every day. The brain changes throughout your life, and it changes itself as a function of use. It is continuously revising, and remodeling itself throughout your whole life. This informs our endowed human capacity to change and our human potential for lifelong personal growth.
Everyone wants to change something about themselves, and the foundation of this change is brain plasticity. Learn what is new and upcoming in this fascinating field. Thanks to Dr. Michael Merzenich and his incredible brain for the research, words, and insight for this podcast. Dr. Bray heard Dr. Merzenich speak at Harvard and knew they would become friends.
Forty percent of published studies on the brain deal with brain plasticity. There is a reason for that; researchers want to understand how the brain learns, changes, and influences the person you are now and the individual that you can become. The brain is continuously changing, many, many times, every day. The brain changes throughout your life, and it changes itself as a function of use. It is continuously revising and remodeling itself throughout your whole life. This informs our endowed human capacity to change and our human potential for lifelong personal growth.
Today Dr. Bray starts a series on brain plasticity, learning, and change. Everyone wants to change something about themselves, and the foundation of this change is brain plasticity. Learn what is new and upcoming in this fascinating field. Thanks to Dr. Michael Merzenich and his incredible brain for the research, words, and insight for this podcast. Dr. Bray heard Dr. Merzenich speak at Harvard and knew they would become friends.
We all have secrets. To be exact, according to research you have about twelve secrets. There are things that we don’t tell each other; even those we love and are close to. The secrets can range from addiction to financial woes, to a petty crime such as when stole a pen from the office. Some secrets can be harmful to keep that evoke shame and other negative emotions. Other secrets can be empowering. In today’s episode, Dr. Bray shares research from Michael Slepian and Alex Koch from an article in Psychology Today written by David Ludden PH.D. Learn how to delineate which secrets you should keep and which ones need to be shared. You will also learn about the three dimensions that describe the majority of secrets that individuals keep. You don’t want to miss this episode on how secrets influence your life.
QUOTES BY DR. BRAY
“Sometimes I wish people would keep more secrets than they do!”
“Secrets can hold you back and affect your current environment.”
Dr. Bray takes a time-out this week to share some of his favorite summer reads with you. The first category he discusses books you can read in a day that will change your life. Short, quick reads that will have you thinking differently within a day. (For my audiobook friends, you will get just as much out of listening to these books as reading them, so add them to your playlist.) The second list is behavioral psychology books, so if you want to geek out and read up on some human behavior, here are the books Dr. Bray recommends.
Enjoy your summer and be sure and read or listen to at least one book a month. Your brain loves it!
Books You Can Read In A Day
The Alchemist by Paulo Coelho
As A Man Thinketh by James Allen
A Better Way to Live by Og Mandino
Ikigai by Francesc MIralles
Game People Play by Eric Berne
Tuesdays With Morrie by Mitch Albom
The Compound Effect by Darren Hardy
The Defining Decade: Why 20’s Matter by Meg Jay
Any book by Seth Godin.
Behavioral Psychology Books
From Strength to Strength by Arthur Brooks
Get It Done by Ayelet Fishbach
The Grieving Brain by Mary-Frances O’Connor
The Power of Regret by Daniel Pink
Ritual by Dimitris Xygaalatas
The Voltage Effect by John A. List
*You can find more books to read on Loganrane.medium.com
QUOTES BY DR. BRAY
“Reading is delicious candy for your brain!” “Go read a book!”
Dr. Bray continues his look into the neurotransmitters you hear about on a daily basis. Today, Dr. Bray discusses Dopamine and the role that dopamine plays in your life. It is so much more than just the “Pleasure, Motivation, and Reward” Neurotransmitter. Dopamine not only affects you mentally but also influences the physical actions that you take. Dr. Bray also looks into the symptoms of low dopamine levels and some of the ways you can boost your dopamine both pharmacologically and also naturally. You don’t want to miss this episode.
*Better Living Through Neurochemistry by James Lee.
QUOTES BY DR. BRAY
“Dopamine loves novelty!”
“In general, Serotonin is a more contented, relaxed kind of mood; Dopamine is a more excited, motivated kind of positive mood.”
“Increasing dopamine via pharmacological drugs is fraught with addiction risks and tolerant problems.”
“Setting and achieving goals is one of the most powerful ways to boost dopamine that we know of … using your hands gives you an even larger dopamine boost!”
Neuromodulators, or Neurotransmitters as they are better known, play a significant role in our daily lives. Understanding serotonin and dopamine go far beyond the quick blurbs of “serotonin is the feel-good hormone” or “dopamine is the chemical of pleasure.” Neurotransmitters are responsible for a wide range of effects throughout your brain and your body. In this deep dive into serotonin, Dr. Bray discusses how different serotonin levels affect your body and brain. The impact and influence of serotonin on stress, anxiety, and depression and what supplements and medications do to help regulate serotonin levels. Dr. Bray also discusses the SSRIs and the benefits and side effects of this medication.
Better Living Through Neurochemistry by James Lee Huberman Lab Podcast
QUOTES BY DR. BRAY
“Low serotonin levels may not just be the chemical levels of the brain, there are different cognitive and behavioral processes can drive it lower.”
“Over time negative thinking and behavior will drive down your serotonin levels.”
“Is this thinking serving the kind of person I want to be?”
Fear and courage are often misunderstood. How do we overcome fear and is it possible? How do we develop courage? Dr. Bray takes a deep dive into courage and fear and how to decrease your fear while developing your courage. He discusses three steps to increase your courage and the brain circuits that play a role in this development. Dr. Bray also discusses parenting and courage and the absolute need you have to take on challenges and obstacles in your daily personal and professional life. This episode is meant to open up your perceptions of the type of life you are choosing to live.
*Dr. Jordan Peterson, Podcast episode 8 “12 Rules for Life Lecture – Courage”
QUOTES BY DR. BRAY
“Increase your courage by not avoiding fear.”
“You develop confidence and competence when you have courage.”
“No matter how much you hide, the thing you fear will find you.”
“You need to choose. You can always take action and switch things around.”
One of the top questions Dr. Bray receives is “How to overcome fear.” In this episode of The Dr. CK Bray Show, he discusses what fear is, how to overcome fear and the ways in which fear influences our daily lives. Dr. Bray shares the latest science and research on fear and courage and how to utilize both of those emotions to improve your life and work.
*Dr. Jordan Peterson, Podcast episode 8 “12 Rules for Life Lecture – Courage”
QUOTES BY DR. BRAY
“The fear circuit is not bad, it is the circuit that stops us from being damaged.”
“You have to master your past, get some help to resolve it, it’s clouding how you view the world today.”
“We often cause fear ourselves by the choices we make.”
“When you aim, move & do, things begin to change!”
It is time for the latest and greatest neuroscience in the news where Dr. Bray shares recent research in interesting areas that affect us. Today Dr. Bray shares an update on psychedelics and depression; what the research is telling us and where the research is going. Dr. Bray also discusses new research on the “longevity diet,” a diet that helps you live longer. Lastly, Dr. Bray shares tips from the experts on how to talk about school shootings and tragedies with your children, information we could all use right now. To close out the podcast. Dr. Bray shares some advice that he wished he would have known in his twenties! Enjoy!~ QUOTES BY DR. BRAY “Negative talk is like having a brain full of sharp knives!” “Be aware! Be aware of your surroundings.” “Mental health is the key and foundation of these issues.”
It is Memorial Day weekend in the United States and Dr. Bray shares the history, traditions, and meaning behind this special holiday where we celebrate those who gave their lives fighting for the United States. Remember to have a moment of silence at 3:00 pm local time to remember these special men and women.
QUOTES BY DR. BRAY
“They made the ultimate sacrifice so that we could continue to have freedom.”
Dr. Bray recently read a blog post by Brett and Kate McKay of the “Art of Manliness Website” that made him stop and think for a few days. When it comes to the biggest problems in modern Western society, things like obesity, anxiety, and depression, rank at the top of the list.
Every year, the United States spends $200 billion on mental health services, another $200 billion on conditions related to obesity, and has thus far spent trillions on the pandemic.
Beyond the staggering economic cost, these issues have added an untold amount of suffering to individual lives, diminishing their quality and shortening their length.
While these maladies are different — some biological and some environmental; some mental and some physical — they could all be prevented, managed, and/or treated with the very same thing: physical activity. In this episode, Dr. Bray expands on why you need to get moving, even if you move tortoise style.
QUOTES BY DR. BRAY
“You can’t just take a pill.”
“We need to start moving!”
“Exercise has been shown to regulate appetite.”
“Get comfortable with uncomfortable feelings.”
Dr. Bray finishes his sleep series by discussing your weight and your brain and how they are connected. In this fascinating podcast, Dr. Bray shares information about your brain and its relationship to chemicals that impact your weight. Learn how sleep affects these chemicals and how one of the best ways to lose weight is to sleep. This is not an episode you want to miss!
Thanks to Matthew Walker for his sleep research and his fascinating and “must-read” book called Why We Sleep.*
QUOTES BY DR. BRAY “The shorter you sleep, the shorter your life!”
“The less you sleep the more likely you are to eat.”
Dr. Bray continues his sleep series by diving into the effects and consequences of NOT sleeping. Dr. Bray discusses the latest research on what happens when you don’t sleep, from pulling all-nighters to getting five, six, or seven and eight hours of sleep. Is there a difference? Dr. Bray also discusses how much time it takes to recover from sleep deprivation. This is an exciting episode with information you need to know to keep yourself healthy, happy, and awake!. *Thanks to Matthew Walker for his sleep research and his fascinating and “must-read” book called Why We Sleep. QUOTES BY DR. BRAY
“Less than 7 hours per night on a regular basis is being chronically sleep-restricted!”
“One of the best ways to increase your performance is SLEEP!”
Dr. Bray continues his 5 part series into sleep. He dives into how sleep affects learning, memory, and forgetting. Never straying far away from his love of naps, Dr. Bray discusses the research on sleep and naps help you learn, and retain information. Don’t miss out on this informative and “make you want to take a nap” episode as Dr. Bray shares the neuroscience and recent research on why sleeping is crucial to learning, memory, and maintaining a healthy brain as you age. *Thanks to Matthew Walker for his sleep research and his fascinating and “must-read” book called Why We Sleep. QUOTES BY DR. BRAY “Sleep makes us better learners.” “Sleep is constantly modifying the architecture of your brain.”
Dr. Bray continues his 5 part series into sleep. He discusses time and sleep this week, including napping, aging, and their effect on sleep. He also discusses what happens to our sleep and brains as we age. Don’t miss out on this informative and “make you want to take a nap” episode as Dr. Bray shares the neuroscience and recent research on why napping is important. (Have your spouse or significant other listen to the podcast to understand your need for a nap!) *Thanks to Matthew Walker for his sleep research and his fascinating and “must-read” book called Why We Sleep. QUOTES BY DR. BRAY “If you fall asleep listening to this episode, GOOD, you probably needed it!” “Time isn’t quite time when you’re dreaming.”
Dr. Bray continues his month-long series on the different aspects of sleep. Today, he shares the story of two brilliant and brave researchers who discovered two critical aspects of sleep. Their bravery (or lack of) that propelled the study of sleep forward. Dr. Bray also discusses circadian rhythm and its role in all aspects of your life. Finally, Dr. Bray discusses the caffeine issue and how caffeine works positively and negatively in your body. You don’t want to miss this episode as Dr. Bray shares research that will back the sleeping tools he will share next week! **Thanks to Matthew Walker for his research and writing. You can dive deep into the sleep research in his book, “Why We Sleep.” And best of all it won’t make you tired.
We have all heard about the importance of sleep and then proceeded to change NOTHING about our sleeping habits. In this informative, interesting and research backed podcast Dr. Bray spends the next few episodes providing an in depth look at the different aspects of sleep.
• How long you should sleep?
• Your nightly ritual to prepare for and fall sleep
• Your morning ritual to wake up
• How do you get a good night’s rest?
Dr. Bray also discusses the consequences of not getting a good night’s rest and the benefits you can experience from letting your body and brain rejuvenate during sleep. Dr. Bray discusses caffeine, circadian rhythms, and an unknown chemical that begins to build the moment you wake up. You don’t want to miss the next few weeks of this adventure into sleep!
QUOTES BY DR. BRAY
“The shorter you sleep, the shorter your life span!”
“Sleep recalibrates our emotional brain circuits.”
**Thanks to Matthew Walker for his research and writing. You can dive deep into the sleep research in his book, “Why We Sleep.” And best of all it won’t make you tired.
Your life, your brain, and your nervous system are more connected than you might think. In today’s episode, Dr. Bray discusses the nervous system in relation to sleep!
Do you want to make a change in your life? You need to understand the nervous system and how you can change it. He brings the neuroscience and biology of the nervous system to life and will change the way you think about CHANGE!
QUOTES BY DR. BRAY
“No neuroplasticity occurs in real-time of an event. The strengthening of the synapses occurs during sleep!”
“It’s not how much sleep you get but the quality and rejuvenation.”
“Your entire existence is happening in 90-minute segments.”
“Engage in focused bouts of learning throughout the day.”
Your life, your brain, and your nervous system are more connected than you might think. In today’s episode, Dr. Bray discusses neuroplasticity and the aspects of learning. Do you want to make a change in your life? You need to understand the nervous system and how you can change it. He brings the neuroscience and biology of the nervous system to life and will change the way you think about CHANGE!
QUOTES BY DR. BRAY “Neuroplasticity is our ability to change our nervous system.”
“The more you do it the better you will get at it!”
“Notice if you’re learning and growing to a point of being agitated, things are difficult and you have to work harder at them. That’s what you want!”
Your life, your brain, and your nervous system are more connected than you might think. In today’s episode, Dr. Bray provides insight into how the nervous system and its five functions impact and influence your daily life. Do you want to make a change in your life? You need to understand the nervous system and its functions. Dr. Bray brings the neuroscience and biology of the nervous system to life and will change the way you think about CHANGE!
QUOTES BY DR. BRAY
“The language of the nervous system is electricity.”
“You can choose your behavior, it requires effort.”
“What you pay attention to affects your perception.”
Individuals often ask Dr. Bray if they should stay at their corporate job, or become an entrepreneur. His answer causes a paradigm shift. In today’s episode Dr. Bray shares that answer and provides a different perception on how to view your career and life. (Thanks to Seth Godin for starting this conversation). Dr. Bray also shares the latest research on walking, exercise, your brain, and longevity. This is a short, information-packed episode! QUOTES BY DR. BRAY
“Don’t say ‘Yes’ unless you mean ‘Yes’”.
“Go out and walk! Walk walk walk walk WALK!”
Much of your workday is spent asking others for information, such as requesting updates on projects and goals. Yet, most individuals are not taught to ask questions as an essential part of their training and professional development. Few individuals view the skill of questioning as an essential aspect to their success, productivity, leadership, and development. They also may wonder why relationships aren't progressing or have become stale over time. One reason may be the inability to ask questions, learn from others and increase connection with important individuals in their lives. In this week's podcast, Dr. Bray discusses the importance of asking questions and provides guidance on several ways you can become more proficient at asking questions and creating stronger connections with others. For some people, questioning comes easily because they are naturally inquisitive, have high emotional intelligence, and have the keen ability to read people. But, research has shown that most people don't ask questions in an optimal way or don't ask enough questions. Learn to master the skill of asking questions in today’s episode. **Allison Wood Brooks, HBR, May-June 2018. QUOTES BY DR. BRAY “We need to learn more about others.” “Questions are powerful tools.” “People interacting with others that ask a lot of questions feel respected, heard, and seen.”
This week, we revisit when three buddies caught up about, well, buddies!
Paul Morris, Global Learning Consultant, kicks back and chats with Jason and Chris about the extraordinary, enduring power of friendship. In an increasingly digital world where we can simultaneously feel constantly connected yet deeply disconnected, the definition of 'friendship' is becoming more complex. Covering topics such as psychological safety, courage and social evolution - the friendship continuum is broad, let's explore and jump in!
Welcome to The At Our Best Podcast - hosted by Jason Moore and Dr. CK Bray. Using a little science and a lot of common sense, some smart, funny, interesting people talk about the everyday strategies that help us be at our best. Interested to learn more and keep updated? https://aob.work/podcast
This week Dr. Bray has a buffet of new brain research for you. He discusses recent findings in how education, exercise, and regret affect the brain. You will be shocked to learn how much your dedication to lifelong learning and exercise can lead to a physically healthy and brain-healthy life as you age.
Dr. Bray also discusses the two different types of regret and compares the findings to research done with individuals at the end of their lives. Finally, Dr. Bray answers a listener’s question about Season Affectiveness Disorder (SAD).
Listen to this episode, and you will have completed your learning for the day!
References:
- Academic Education Can Positively Affect Aging of the Brain. Lutz Jancke
- Enhanced Nerve Transmission Seen in Older Adults Who Remain Active. Jan 7, 2022, Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association. Dr. Kaitlin Casaletto.
- Regret Can Be All-Consuming: How You Can Overcome It. Jan. 9th, 2022. “The Conversation.”
QUOTES BY DR. BRAY
“The benefits of education and life-long learning extend into old age.”
“We’re more likely to regret the things we didn’t do.”
This past week I watched a National Geographic documentary about the story of 12 young boys and their football coach who were trapped in a cave in Thailand from the fast rising waters of the monsoons. I loved the documentary but was almost thrown off the couch by a question that was posed to a few of the rescuers. (As a behavioral researcher I LOVE insightful questions!) Their answers had me thinking this whole week and I hope to get you thinking as well.
I also discuss an 80 year old study that provides simple, but profound insight into increasing your longevity, reducing the aging of your brain, and creating happiness and meaning in your life.
This is an inspirational podcast with profound research to back it up. Enjoy!
-National Geographic Documentary “The Rescue.” I watched it on Disney Plus.
-Article in Medium.com “An 80-Year Harvard Study Reveals the Secret to Long-Term Happiness.” By Neeramtra Reddy.
QUOTES BY DR. BRAY
“We have to choose the right coping mechanisms, channel your energy into the right thing.”
“Do things that push you out of your comfort zone.”
“Appreciate who you are, take care of yourself, and share it with others.”
“Are you exactly who you need to be?”
Everyone is talking about the "Great Reset." I am more interested in what I am calling the "Great Personal Reset." Individuals who have adapted, changed, and transformed their life during a pivotal point in the world's history.
While many of us focused on survival and dealing with the constant and massive upheavals in work, socializing, physical activity, and even how we connect with friends, other individuals took a time-out to reconsider their lives and dreams. It is a fascinating object lesson in human behavior. The ability to switch from threat to reward and use the opportunity to make your life (and the lives of those you love) better. The ability to make lemonade out of a pandemic lemon.
This is part 2 of a look at the “Great Reset” and the science of adapting and the stories of those who took the pandemic pause to reevaluate their dreams goals and answer the questions of, "Is this the life I want to be living and is it full of meaning and purpose?”
QUOTES BY DR. BRAY
“Great growth always stems from hardships.”
“Most of us are resistant to change.”
“Success begets success.”
Everyone is talking about the "Great Reset." I am more interested in what I am calling the "Great Personal Reset." Individuals who have adapted, changed, and transformed their life during a pivotal point in the world's history.
While many of us focused on survival and dealing with the constant and massive upheavals in work, socializing, physical activity, and even how we connect with friends, other individuals took a time-out to reconsider their lives and dreams. It is a fascinating object lesson in human behavior. The ability to switch from threat to reward and use the opportunity to make your life (and the lives of those you love) better. The ability to make lemonade out of a pandemic lemon.
This podcast looks at the science of adapting and the stories of those who took the pandemic pause to reevaluate their dreams goals and answer the questions of, "Is this the life I want to be living, and is it full of meaning and purpose. I have learned a lot in studying this subject, and I am ashamed to admit that I am late for this party.
I have some self-reflection and a few hard questions I need to answer for myself. Luckily, there is no better time than now--the pause is still ongoing.
QUOTES BY DR. BRAY
“You’re never too old.”
“It’s an ever-changing evolution in our careers and dreams.”
“The pandemic gave us a glimpse of the essential.”
“Our identity is complex, it’s formed from many sources.”
“A life reset is the stuff of dreams!”
This is Dr. Bray’s favorite podcast of the year. In this humorous, witty, and science-packed podcast, Dr. Bray discusses “The Creep Factor.” Utilizing the latest research from Knox College, Dr. Bray shares the behaviors, characteristics, hobbies, and jobs of those who are deemed to be “creepy.” He also shares five ways to NOT be a creepy individual. You don’t want to miss this episode; you need to find out where you fit on the creep scale!
**Jennifer V. Fayard Associate Professor of Psychology. “How to Not Be Creepy!” Nov/Dec 2021 Psychology Today
QUOTES BY DR. BRAY
“Creepy people don’t realize it.”
“Perception isn’t always reality.”
As we begin a New Year with new resolutions, new hope for the future, and a renewed sense of what is important and meaningful in life, Dr. Bray wanted to share information on one of the best ways to have a great 2022.
Extensive research has shown the importance of forgiving others. It is good for your physical health, mental health, and overall wellbeing. But, even more critical and life-changing is the ability to forgive yourself. We often hold on to our failures, mistakes, and memories of hurting others. If continued long enough, those thoughts become strong narratives that cloud how we view the world, our relationships, and our ability to succeed and thrive.
In this episode, Dr. Bray discusses the four pillars of making amends with yourself and four tools to assist you with learning how to have self-compassion, letting the past go, and moving on with your life.
There is no better way to start the New Year!
**Matt James, Ph.D., is the author of The Foundation of Huna: Ancient Wisdom for Modern Times. Jan/Feb 2022 Psychology Today.
QUOTES BY DR. BRAY
“Most of our time is spent thinking about the past or our future, we’re rarely in the moment of the present.”
“We create our own reality.”
“We are all doing the very best we can at the moment.”
“Retain the lesson, release everything else.”
Happy New Year! It is a new beginning full of hope and optimism for 2022. As you look down the 2022 road and think about what you want to accomplish, who you want to be, and what experiences you want to have, you must do one thing! You need a little Naikan before setting your goals. Naikan is the Japanese art of self-reflection. It means “looking inside.” It is a method that helps us understand ourselves, our relationships and changes our perception. Naikan is based on three questions, with each question requiring three minutes of thinking. It is one of the best methods of self-reflection I have found in recent years. In nine minutes, you can see your life from a whole new perspective. 3
SELF-REFLECTION QUESTIONS:
1. What have I received from _________?
2. What have I given to _________?
3. What troubles/difficulties have I caused?
“The Headwinds/Tailwinds Asymmetry” by Shai Davidai & Thomas Gilovich
QUOTES BY DR. BRAY
“We live so much in our heads… there is so much we miss when we don’t stop & self-reflect.”
“The end goal of this is to shift the way we think, from complaint-based to life appreciation.”
“The things we need most are in the darkest places in our lives.”
The journey continues with Creativity and Curiosity! Be sure and check out episode 408 (part 1) to learn more about the benefits and barriers to creativity. In this episode, Dr. Bray dives into the five ways you can bolster your creativity and curiosity. Dr. Bray shares how these five steps impact your professional and personal lives. He also throws in a few New Years' Eve goals and resolution advice! You need to add and subtract this year. Finally, Dr. Bray builds a foundation for you to look at 2022 from a new perspective and change your roadmap a bit as you create the type of person you want to be. HBR Francesca Gino Oct 2019
As I contemplated what gift I could give our tribe of listeners this year, I concluded that Curiosity and Creativity would make the most significant difference for you in 2022. Curiosity and creativity work together as a spark for breakthrough innovation in your personal and professional life. At this time of year, we are thinking of what goals and new year’s resolutions we want to set for 2022. I suggest one of the most important goals you can set for yourself is to be curious about your life in 2022, which leads to increased creativity. In this episode, I dive into the benefits of curiosity and two barriers that keep you from being creative. I also explore how they impact both your personal and professional life. Using personal examples, a few case studies, and some outstanding research, I hope to open up a new perspective for you in 2022. Enjoy!
Collisionconf.com
HBR Francesca Gino Oct 2018
QUOTES BY DR. BRAY “Curiosity can boost your personal life!” “Curiosity & creativity can change the world through one person!” “Curiosity has positive effects because it leads us to generate alternatives.”
Dr. CK Bray’s new book is finally out, “How to Raise Remarkable Kids Without Talking To Them!” In today’s episode, Dr. Bray provides a behind-the-scenes look into how the book came about, his daughters’ reaction to his parenting idea and why every parent should read this book. You can find his book on Amazon, it will make a great holiday gift for any parent. https://amzn.to/3oQsHlG QUOTES BY DR. BRAY “I am so proud of what this book means and the meaning behind it.” “The book is written for you!” “You’ll be amazed at the differences you can make and the relationships that will grow by taking a few minutes each night to share a positive message with your children.”
What is luck? Is luck just fate, or can you control luck? Are some people luckier than others? Can you increase your luck? In this informative and exciting three podcast series, Dr. Bray dives into the science and phenomenon of luck. He takes that latest research on luck and shares the different ways in which lucky and unlucky people behave and how they make decisions. Dr. Bray also shares the four essential principles of luck and discusses how luck can be learned. You will gain insight into the lucky mind and, hopefully, change your luck. After listening to this podcast, Dr. Bray expects a small fee for changing your LUCK if you win the lottery!
What is luck? Is luck just fate, or can you control luck? Are some people luckier than others? Can you increase your luck? In this informative and exciting three podcast series, Dr. Bray dives into the science and phenomenon of luck. He takes that latest research on luck and shares the different ways in which lucky and unlucky people behave and how they make decisions. Dr. Bray also shares the four essential principles of luck and discusses how luck can be learned. You will gain insight into the lucky mind and, hopefully, change your luck. After listening to this podcast, Dr. Bray expects a small fee for changing your LUCK if you win the lottery!
What is luck? Is luck just fate, or can you control luck? Are some people luckier than others? Can you increase your luck? In this informative and exciting three podcast series, Dr. Bray dives into the science and phenomenon of luck. He takes that latest research on luck and shares the different ways in which lucky and unlucky people behave and how they make decisions. Dr. Bray also shares the four essential principles of luck and discusses how luck can be learned. You will gain insight into the lucky mind and, hopefully, change your luck. After listening to this podcast, Dr. Bray expects a small fee for changing your LUCK if you win the lottery! QUOTES BY DR. BRAY “Luck asserts a dramatic influence over our lives.”
In today’s episode, Dr. Bray discusses the six-lesson anxiety teaches us. Based on the work of Stephen Hayes, Ph.D. and creator of the ACT model of therapy, Dr. Bray discussed tools to help deal with anxiety and its terrible grip. If you or someone you know deals with anxiety or worry, this podcast is for them. As we move through the experience of a pandemic and all the changes over the last two years, the rise of anxiety and worry has significantly increased. Understanding the causes, triggers, and tools to deal with anxiety and worry is knowledge everyone should know. QUOTES BY DR. BRAY “ Take notes. Someone in your life will experience anxiety.” “Observe the anxiety as a 3rd person, you’ll learn a lot from these emotions.” “The healthy way to move forward is to open up to the anxiety.” “Mental and behavioral health involves developing psychological strength and flexibility for everybody!”
In today’s episode, Dr. Bray breaks down the anatomy of anxiety and worry. He will walk you through the cognitive and physiological aspects of anxiety and what triggers, heightens, and calms anxiety and worry. If you or someone you know deals with anxiety or worry, this podcast is for them. As we move through the experience of a pandemic and all the changes over the last two years, the rise of anxiety and worry has significantly increased. Understanding the causes, triggers, and tools to deal with anxiety and worry is knowledge everyone should know.
**The Anatomy of Calm. Stephen Porges Ph.D. Psychology Today, October 2021
QUOTES BY DR. BRAY
“Everyone has different things that trigger their threat state.”
“You can reboot your body based upon breathing.”
Dr. Bray is spicing up your marriage or long-term partnership during this episode. If your relationship is low on desire and excitement, this episode may be the prescription you need to spark your love life. There are many reasons individuals have affairs, including excitement, mystery, and stolen moments but when the same aspects are applied to your spouse or significant other, be prepared for fireworks. Dr. Bray will walk you through the seven steps of having an affair with your partner, all based on science and psychology. You don’t want to miss this episode! *Suzanna B. Phillips, How to Have An Affair With Your Partner. Psychology Today, October 2021. QUOTES BY DR. BRAY “Is your relationship boring? You may need to have an affair…with your partner!” “To feel known and safe is crucial for every human being.” “Dare to become familiar strangers.”
Does a cold dip help you lose weight? Does sugar cause neurodegenerative diseases? Why do some stutterers only stutter in public and not when they are alone? And a landmark success in the treatment of depression! Today’s podcast shares the latest neuroscience research into these topics and Dr. Bray provides insight into the importance of brain health.
Everyone has fears. We are all afraid of something. We know what direction we want our lives to go, what we want to do, could do, and absolutely should be doing. Yet, something gets in the way. That “something” barrier is very familiar to us. It could be the voice in our head, the voice of our friends, or family in our head. So, how do we decrease our fears and increase our courage? In today’s podcast, Dr. Bray discusses 10 ways to overcome our fears and increase courage. Based on Ryan Holiday’s new book “Courage is Calling,” Dr. Bray shares why courage is a vital factor in having a meaningful and purpose-driven life. This is a must-listen-to podcast, and the book “Courage is Calling” is a must-read book! QUOTES BY DR. BRAY “We face many enemies in life, but they’re never as formidable as our mind makes us think they are.” “Fears are illusions.” “Our struggles become our experience and the strength to overcome them in the future, they make us better.
You will notice it when you attend your fifteen or twenty-year high school reunion. Look around, and you will see a big difference in the trajectories that your former classmates have taken. The years seem not to be as kind to the men as they have been to the women. Many of the men are overweight, out-of-shape, and have a look that tells us their life has been rough. The giveaway is always the dead look in the eyes. What causes this? Soft Suburban Dad Syndrome. That is the topic of this week’s Dr. Ck Bray show. Brett & Kate McKay of the Art of Manliness website and podcast wrote an article called, “Are you suffering from Soft Suburban Dad Syndrome?” (you can read it here https://www.artofmanliness.com/health-fitness/health/soft-suburban-dad-syndrome/) Dr. Bray liked the article so much he wanted to share it with you and discuss a few of his favorite self-examination questions. The complete questionnaire is 50 questions, covering four topics of Physical, Mental, Social and Miscellaneous. Find out if you are suffering from SSDS and what you can do about it on today’s show.
In today’s episode of the Dr. CK Bray Show, Dr. Bray shares the latest and greatest research to come out in the last month. Dr. Bray discusses the topics of what foods you should be eating to ensure better cognitive performance, how to change your perception of stress, romantic passion related to how tan you are, and finally, how exercise lowers your risk of developing anxiety. (And we always wondered why Dr. Bray was so tan! Riddle solved.) QUOTES BY DR. BRAY “I’m a 10 out of 10!” “If your love life is suffering, it’s time to go out and get some sunlight!” “We create our own reality.”
This week Dr. Bray continues discussing topics worth thinking about in part 2 of his “thinking” series. We all need a Walden pond at certain times of our lives where we can think about what is most important, what we need to change, and what is going well in our lives. Today Dr. Bray discusses how we often show up when life becomes stressful, or we experience hurt, betrayal, or failure. Switching gears, Dr. Bray talks about Victor Frankl’s brainchild of a Statue of Responsibility to be erected in San Francisco. (Its twin statue is the Statue of Liberty). Dr. Bray then closes out with five quick thoughts on making sure you have the correct perception. QUOTES BY DR. BRAY “We must feel our feelings before we can relate to the situation and emotion of the others involved.” “How easy it is to tear down, but how difficult it is to build up.”
Sixty percent of our thoughts are exactly the same as yesterday! Dr. Bray wants to change that and dedicated this podcast to providing a few different topics to think about and talk about. Dr. Bray starts with your face and moves to other topics, including connecting in the new world of work and how your perspective is constantly creating your reality. This podcast will provide excellent dinner conversation and get your brain thinking in a new direction.
We live in a world that is so different from any previous generation. The iPhone in your pocket is 120 million times more powerful than the computer guiding the Apollo 11. With increases in technology and luxury, we are also seeing changes in well-being and fulfillment. Less people are able to find meaning and feel fulfillment. This podcast discusses why that is, and what habits you can create to find greater purpose and meaning in your life. QUOTES BY DR. BRAY "It is amazing how many people have turned off their emotions.” “The things that have the power to cause us the most pain are the things we care the most deeply about.” “As you fight, run, avoid, you become distant from your own life.” “Don’t do dumb things! They will make life difficult for you.” www.adaptioninstitute.com
SHOWNOTES Dr. Bray has received several requests to discuss careers after a pandemic and numerous other workplace changes over the last year. Is it wise to change jobs? What about returning to the workplace after being away 5, 10, or 15 years. The workplace landscape has changed, and organizations are looking for individuals who can help them grow and succeed. This week learn about what companies are offering individuals to come back who have been out of the workforce for several years. Dr. Bray also shares insights on how to best navigate a new organization. **Be sure and read Carol Cohen’s article in HBR September/October 2021 Issue. QUOTES BY DR. BRAY “You don’t care what people think because you know what you value, what’s important to you and and you know what type of person you want to be.”
Changes over the last two years have caused individuals to contemplate their careers. Is this career something I want to do for the rest of my life? Do I find meaning in my career? Do I even like my job? When life slowed down, the brain sped up, and people took time to think about their lives. Enter the “Great Resignation!” In early June, the Labor Department released a report revealing that a record four million Americans had quit their jobs in April alone. Then there is the idea of career downsizing. The big question of why we work so hard for non-essential things led to the desire to voluntarily reduce work hours to emphasize other aspects of life. Dr. Bray discusses both topics and shares insights into how your career may be evolving. **Be sure and read Cal Newport’s article in The New Yorker titled “The Great Resignation” Aug 2021. Dr. Bray shares some of his fantastic thoughts and ideas in this podcast.
Today’s podcast covers the latest and greatest research which has been recently published. Portions of the research provide insights into improving your life, while other research provides a strong dose of daily humor. Dr. Bray shares information on one of the best ways to improve your child’s brain function; he shares how sleep significantly impacts your memory and why it is essential to take breaks while learning. Dr. Bray also shares why your narcissistic neighbors or co-workers tend to be aggressive and violent! Yes, you read that right; new research suggests that regardless of gender, age, or country of residence if you are narcissistic, you have a significant risk factor for aggressive and violent behavior. The good news is individuals with narcissism are not particularly picky about how they attack others. Learn the true definition of narcissism and why researchers expect this to get worse! Don’t miss this 13 minute podcast. (Dr. Bray kept a podcast under 15 minutes!)
It is time to clear up a few common misconceptions about the brain and neurotransmitters. What is serotonin, and how does it work? What is dopamine, and how does it affect me? What occurs in my body and brain if I am low on any of these neurotransmitters? Today, Dr. Bray answers these questions and provides a deeper dive into how dopamine and serotonin have an incredible impact on your thoughts, behaviors, and perceptions. Learn what is floating around in your head. Thanks to James Lee for his words and his book, “Better Living through Neurochemistry.” Also, to Adam Gazzaley and his book, “The Distracted Brain.” Also, thanks to Harvard and their medical journals and commentaries that take complex concepts and make them easy for everyone to understand.
Fear is a topic that most individuals don’t like to discuss. It makes us uncomfortable for several reasons, but today Dr. Bray takes us into the world of Fear and Courage providing the neuroscience and the impact courage and fear have on our lives. Learn how fear is related to anxiety, how fear shows up in our brains and why having courage is a key trait everyone needs to learn. Be inspired and change how you think by listening to this week’s podcast. Researchers Ralph Adolphs Kay Tye *J. Peterson QUOTES BY DR. BRAY “Anxiety and fear are different.” “Fear is a standard condition of our existence.” “Map out your journey for your adventure!”
The Olympic dream continues as Dr. Bray dives into the mechanics of peak performance and mastery. Learn what steps many of the Olympic athletes have taken to become peak performers. It isn’t as difficult as you think and applies to all aspects of life. You will learn how to apply these methods to any new hobby or skill you decide to undertake. If you haven’t listened to episode 388, Dr. Bray recommends you listen to that first and then jump into this podcast. Peak by Anders Ericsson The Art of Impossible Steven Kotler (Great book to read on this subject)
The Olympics are on, and if you are watching as many sports as I am (so much for going to bed early and getting a good night's rest), then you may have wondered, "How do these individuals get so good at what they do?" That is what I am talking about on today's podcast. The information will shock you, as new research is teaching us the best way to learn quickly and master new skills. You don't want to miss this episode which is full of science to increasing your performance in both work and life. **Daniel Coyle wrote the book "The Talent Code" that is well worth reading and contains excellent research. I shared his outstanding work in this podcast, along with more recent research.
If you could go to lunch with anyone in the world, who would you choose? A study done over fifty years ago asked those questions and the responses included the president of the United States, ivy-league college presidents, and world-renowned musicians and artists. The same questions were asked a few years ago and the two of the top responses were Britney Spears (free Britney) and Paris Hilton. When asked what they would like to be when they grow up the responses were rich, famous or to work with someone famous. Ouch! Today on the Dr. CK Bray show Dr. Bray shares the best way to create meaning, purpose, and fulfillment in your life. He discusses the best way to change the world and unfortunately, it isn't by being rich or famous. Learn what the research has to offer on this topic.
Today’s podcast focuses on Neuroscience in the News! Dr. Bray has been reading the latest research and found five topics that range from the important to the, well, let’s say less important! In less than 15 minutes, Dr. Bray discusses the latest research about: 1. Sleep 2. A new device to help with the OCD problem of hair-pulling. 3. Why food porn can increase your social media following. 4. How disadvantaged neighborhoods can influence the brain connections of children. 5. A psilocybin update on depression. Be up to date on the latest brain research and enjoy a laugh or two while listening to Dr. Bray explain the latest research.
All will be well with the world after you win your millions. Except it won’t, because of a scientific term called Hedonic Adaption. Hedonic adaption is a theory that people quickly become accustomed to pleasurable things in their lives and return to their normal set point of happiness. Today Dr. Bray shares the ways to raise your happiness setpoint! Research *Phillip Brickman & Coates; Costa & Marcea, Alice Boyes
Dr. Bray takes on the Mt. Everest of life’s questions on today’s show. Dr. Bray discusses the importance of having meaning and purpose in your life and what happens when you don’t. He also shares insights on discovering what brings meaning and purpose and the benefits of taking on one of life’s biggest challenges. This 20-minute show will have you laughing one minute and then seriously contemplating the direction of your life the next. **Thanks to Dr. James Pennebaker and Dr. Jordan Peterson for their research which contributed to this podcast.
If the doctor gives you a prescription, one-third of individuals won’t fill it. Of the two-thirds who do fill it, half won’t take the medication or will take it incorrectly. Yet if you take your pet to the vet, you are highly likely to fill the prescription and give it correctly to your beloved animal. Why is that? Why do you treat your pet and other people better than you treat yourself? A question that Dr. Bray will dive into on today’s podcast, along with understanding the importance of taking time to think about where your life is going and how your perceived value influences where your life is headed. Assignment: Take an hour or two over the next week to think about Dr. Bray’s value questions and the three step plan. Selfauthoring.com References: James Pennebaker Jordan Peterson QUOTES BY DR. BRAY “You are responsible to treat yourself well.” “Do what is more meaningful!” “It is a terrible strategy to be unaware so you don’t see yourself failing.”
A fable from Aesop, a trip to Moab, Utah, and a calendar with how many weeks Dr. Bray has left to live inspired this podcast on one of the most important human questions you will ever face. Don’t miss this episode as Dr. Bray discusses the science, psychology, and personal stories on a meaningful and purposeful life.
We slip into communication patterns when we fail to develop a variety of responses to people’s comments, we become predictable and we aren’t prepared for conversations where we’re caught off guard. We often go silent when someone says something we don't like, hurts our feelings or we disagree with. You can handle a political environment if you understand how the conversation works and how to turn it around.
Being rich is no longer all about money, it is also about time. The pandemic sparked thinking about how we spend our time and how we could choose to spend our time differently, in a way that would create a more rich, fulfilling and happy life. Today, Dr. Bray shares his thoughts and research on time poverty and time prosperity. As the world continues to change it may be the right moment to take a good look at how you spend your time. ***Please see Ashley Whillans article “ Which of these time traps is eating all your time?” Apologies to Ashley who Dr. Bray referred to as Jenny Whillans in the podcast.
What do you do with facts once you have learned them? Critical thinking is more than just accumulating information. A critical thinker is able to deduce consequences from what they know, is able to use information to solve problems and make innovative decisions. How can YOU become a critical thinker?
What would your life look like if it were better? Are you able to articulate what a better life for you would look like? Unfortunately, studies have shown that a majority of individuals in North America say a “better life” is found through material things. That answer gets nothing but a big red “wrong mark.” In today’s episode, Dr. Bray talks about two ways to make your life better. The answers may be hard to swallow, but human behavior research and thousands of individual's lives have shown it is precisely what you need.
It is always interesting to learn how research into specific topics begins. The topic for today’s podcast has an interesting beginning with a blockbuster movie sequel and a little green alien. The science of unlearning has become a much-debated topic in the last decade. Can knowledge be unlearned or eliminated to make space for new knowledge? Dr. Bray will discuss his unlearning viewpoint in today's podcast and how the brain learns, adapts, and changes. He also discusses the impact of unlearning and the one skill everyone needs. For a deeper conversation on the topic of unlearning, go to “The Wave Podcast” and listen to an in-depth discussion on unlearning with cohosts Paul Morris and Alyssa Walker.
We love to watch and admire those who have a cause. It stirs something in our souls to believe that there is a reason we are on the earth and that we can make a difference and impact on the world. In today’s episode Dr. Bray shares insights and personal experiences on why we need to find a personal cause and how it impacts those in our lives. Dr. Bray discusses why this is a topic we rarely hear about or discuss anymore and how we are replacing what might be the most important work we do.
Science is discovering aspects of stress that may surprise you. Fight, Flight or Food? During quarantine, many of us choose the food option to deal with stress. Over 42% of North Americans gained weight during the pandemic. An average of 1.5 pounds per month.
In today’s episode, Dr. Bray unveils the research on stress and how it affects what you eat, how you behave, and your mood. New tests are on the way to market to help health providers treat stress, depression, and anxiety more accurately. All they need is a blood sample. Dr. Bray also discusses new research on how to better handle difficult, stressful situations. The answer is not only easy; it takes one decision!
Few individuals will ever admit they are at war with themselves. Research tells us differently. When you look at the mirror, you see five negatives for every positive attribute. When you maneuver throughout the day, you say eight to ten negative thoughts about yourself for every one positive thought. You don't even know it, but you may be a bully---to yourself.
The power of negative thoughts goes by several names in the academic literature: negativity bias, negativity dominance, or the negative effect. All meaning that negative thoughts, events, and emotions affect us stronger and longer than positive ones.
In today's podcast, learn how to win the war and adapt how your brain works to begin creating positive neural networks. Learn why our brains seek out negativity and how to tip the scales to recognize all the good things that happen to us in a day. This podcast is a must listen to for everyone who finds themselves struggling with the narrative running wild in their minds.
This week, three buddies catch up about, well, buddies! Paul Morris, Global Learning Consultant, kicks back and chats with Jason and Chris about the extraordinary, enduring power of friendship. In an increasingly digital world where we can simultaneously feel constantly connected yet deeply disconnected, the definition of 'friendship' is becoming more complex. Covering topics such as psychological safety, courage and social evolution - the friendship continuum is broad, let's explore and jump in!
Welcome to The At Our Best Podcast - hosted by Jason Moore and Dr. CK Bray. Using a little science and a lot of common sense, some smart, funny, interesting people talk about the everyday strategies that help us be at our best.
Interested to learn more and keep updated? https://aob.work/podcast
Everyone’s familiar with the sensation of being trapped in a conversation for too long – be that over the garden fence, by the office water cooler, or even on the phone. On the other end of the spectrum, we’ve also experienced conversations that seem to end prematurely, leaving us dissatisfied and maybe even a little hurt. A new study out of Harvard University provides insight into our daily conversations, and Dr. Bray reviews the Dos and Don’ts of conversations. The most important being how to end a conversation. Dr. Bray also shares the reasons why you should write every day. Yes, there are mental and physical health benefits, but writing 10-15 minutes a day not only improves your thinking but also helps reveal who you are. Writing is one of the critical ways for you to be self-aware. It doesn’t matter if you journal, blog, or post on social media—you just need to write.
All around us are things we have begun. Books we started, workout equipment gathering dust, journals with only a few pages we have written in. Our house or apartment projects are 20 percent finished. Health foods and health supplements are wasting away in cupboards—Hobby paraphernalia is sitting in the corner of the garage. We love to start new things but often have a difficult time finishing them. Dr. Bray dives into a principle called the Law of the Long Haul. It is finding small moments every day to work on or do something important to us. Something that will make us more interesting, help us be fulfilled, and bring meaning to our lives. Dr. Bray provides both personal and professional examples to show the impact of this law. Today, learn one of the most powerful ways to become the person you want to be through micro-moments repeated each day. *Special thanks to Brett & Kate McKay for an article on this topic that inspired this podcast and the use of portions of their brilliant wording. (Art of Manliness – Long Obedience in the Same Direction)
I had to redo this episode several times because it isn’t exactly normal for me to be discussing mediums and what they hear from the other side. The learning may be a little light on this episode, but the entertaining information is off the scale. Enjoy!
There is so much talk about all the different aspects of Covid-19. Should you take the vaccine? Should you not? Should you wear a mask and what type of mask really helps? After watching the news (which I rarely do anymore - too depressing) I had an ugly realization. Many of the most important topics related to Covid-19 that you should know are being drowned out in meaningless noise. Today Dr. Bray talks about your brain and Covid-19. What happens when Covid-19 breaches your brain and what are the acute and long-term effects? Learn what researchers are finding out about the brain and Covid and the difference if you were hospitalized on a ventilator versus having it at home and recovering. Dr. Bray shares recent research published in the last two months on what researchers are doing to learn the long-term consequences of Covid-19 on your brain. This is a must listen to episode!
If you were allowed to change one decision from your past what decision would you change? A question whose answer will likely uncover a regret. Regrets can be dangerous as we focus on what has occurred in the past and wonder, “if only I would have done……..” In today’s episode Dr. Bray discusses regret and two books that helped him change how he views past experiences and choices he would have made differently. If you are stuck in regrets from the past and struggling to move forward this podcast is for you. Don’t regret missing this insightful look at regret. Matthew Haig, “The Midnight Library” Andrew Miller, “On Not Being Someone Else” *Psychology Today October 2020 “A Life Worth Living”
What makes your life meaningful? The answer to this question has strong implications to both your physical and mental health. Recent studies have highlighted some of the mechanisms that create meaning in your life and Dr. Bray shares them in this week’s podcast. Discussing research from the University of Sussex Dr. Bray highlights three important factors to a meaningful life, at what age individuals find most meaning and how ordinary, everyday experiences and routines may be the place to look for meaning. Dr. Bray also discusses the blockers to a meaningful life and how he was reprimanded by his 7-11 convenience store friend for what he said in a recent podcast. You don’t want to miss this episode!
I snuck into a new (and AWESOME!) Harvard course called “The Psychology of Eating (Culinary Psychology)” Well, to be honest, I didn’t officially sneak in, my wife is finishing up her master's, and she was attending class via zoom and I couldn’t help but listen in. The professors repeatedly taught how food can affect us in so many different ways. I agreed wholeheartedly as my lunch of Thai food with rice was causing a downturn in my energy and quickly sending me into a sleep coma. The Harvard class reminded me of all the small choices and events in our lives that can make a drastic difference in our day. I decided to share (or maybe remind you) of six evidence-based ways to change your brain for a good day. Tune into today’s podcast to learn about the six ways to jump start your brain and what research is teaching us about each of these factors. A few of them may sound familiar, but it is important to understand the new insights into why you should focus more on your brain health. I also share new neuroscience research on how caffeine effects the structure of your brain. This research was released February 15, 2021, so it is hot off the press! References for the article -- “Daily Caffeine Intake Induces Concentration-Dependent Medial Temporal Plasticity in Humans: A Multimodal Double-Blind Randomized Controlled Trial” by Carolin Reichert et al. Cerebral Cortex -- Theconversation.com: Six scientifically proven ways to help improve brain and mental health. 2020
For decades society has taught we are to be measured against the average. How successful we may be in life depends on how we compare to the average in our college admissions test, grade point average, performance reviews at work and personality assessments. It is being like everyone else, only doing a bit better. Dr. Bray doesn’t believe that and research is backing him up. In today’s episode Dr. Bray shares examples and personal stories on how comparing yourself to the average can limit your success, fulfillment and happiness. Utilizing research from Todd Rose, a Harvard Professor, and his fantastic book, “The End of Average” Dr. Bray shares why the science of individuality is always your best bet. If your life is feeling average this is the episode for you!
During a time of career upheaval, several listeners have asked if they should follow a boss or another leader to a new job. What a perfect way to advance your career, or is it? In this week’s podcast, Dr. Bray talks about the benefits and possible pitfalls to be aware of when you follow someone else to a new job. Dr. Bray will discuss six areas to assist you in making the right decision when leaving a job for a new job. Dr. Bray also shares new research that won’t be published until February of 2021. You don’t want to miss the inside scoop of the latest brain research and be the last to know! *Manager Tools – Following Your Boss to a New Job.
Everyone loves an underdog, the dark horse who has been overlooked because they did not fit the standard notion of a champion, yet beyond all odds emerges a winner. If you have ever looked in the mirror and realized, "this is not who I am or who I want to be, or there is more to me than this," you may be a dark horse. In today's episode, Dr. Bray talks about what a dark horse is and why most of us fit into this category. He also shares several stories of dark horses and what contributed to their success. Dr. Bray shares how an underdog utilizes life's experiences to increase their success and the dark horse's secret of happiness and achievement. You don't want to miss this episode. *Dark Horse: Achieving Success Through the Pursuit of Fulfillment by Todd Rose.
2021 is going to be a year of change and adapting. Dr. Bray is a big believer in being prepared, so today, he answers two questions that have repeatedly been asked over the last few months.
“How do I have a great zoom interview?”
“What are the signs that a layoff may be coming?”
Both topics are critical to securing or maintaining your career in 2021. Join today’s podcast and learn how to have a phenomenal zoom interview (or even how to better show up for zoom meetings) and what signs to look for that may indicate an upcoming layoff. You don’t want to miss this crucial information.
We all have bad days. Days we feel we failed at life, and everyone seems to be more successful, and happier than we are. I had a day like this recently and decided to dive into the research on Late Bloomers. I focused on individuals who discovered talents, abilities and potential that came shining through later in life. It was a bit like walking down the stairs to my grandma’s dark and damp basement as a kid wondering what I was going to find. The data and information I found were inspiring. I considered forty to eighty-year-old individuals to be late bloomers. But the research added to the age span with many mid twenty somethings feeling like life has passed them by if they haven’t created and sold a multimillion dollar business by thirty. The late bloomer research applies to all of us. In today’s episode learn about individuals who have proven the late bloomer theory and what six strengths late bloomers bring to the table. At the start of a new year that will be different than any we have experienced before this podcast is critical to your future success, purpose, and understanding of what you and your brain can accomplish this year. “Late Bloomers: The Power of Patience in a World Obsessed with Early Achievement” by Rich Karlgaard https://amzn.to/35JhY2A
One of the easiest words for a toddler to say is “NO!” One of the most difficult words for an adult to say is “No!” What happened as we became adults? In today’s episode learn more about the importance of saying no and what interaction should happen between you and the individual asking you to do something should be. Dr. Bray also steps up on the soap box and provides a rant about why he isn’t a social media influencer. This doesn’t happen often so don’t miss his bitterness on today’s show!
Happy New Year! 2020 is behind us, and our hopes for a better 2021 are at the forefront of our minds. Researchers have determined that a new currency is needed for 2021, the currency of happiness, mental health, and wellbeing. These topics are big and broad, so in today’s podcast, Dr. Bray will break down the change in currency from money, power, prestige, and things to happiness, fulfillment, meaning, and purpose. The shift began in 2020 and will be in full swing for 2021. Learn how to make a change in your thinking to induce happiness and wellbeing. This is a perfect podcast to start the year.
Happy Holidays! As we prepare to jump into 2021, it is crucial to understand how the world of work has changed. In this week’s podcast, Dr. CK Bray discusses important ideas you need to know in 2021. Learn how to redirect fear, take advantage of the changes in the way we work, and how to educate and empower yourself for a great year. You don’t want to miss this vital information. Thanks to #SethGodin for a great article related to his ALTMBA program and the 17 Ideas for the Modern World of Work.
From all of us at the Adaption Institute we wish you a Happy Holiday Season. In keeping with tradition Dr. Bray shares eight lessons of the holidays, may it add to your holiday spirit. *Stories taken from a devotional delivered by Thomas S. Monson on December 6, 1966.
The most popular course at Harvard was Positive Psychology 1504, taught by Tal Ben-Shahar. One of the reasons the course attracted so many students was the topic of Happiness and Purpose. What a great topic to discuss as we leave a difficult year behind and focus on a new year. Rather than focus our New Year’s resolutions and goals on what we can accomplish and attain, it might be useful to change direction and focus on how we can have more happiness, meaning, and purpose in our lives. In today’s podcast, Dr. Bray shares some insightful information from the course and also excerpts from Dr. Tal Ben-Shahar's book “Happier: Learn the Secrets to Daily Joy and Lasting Fulfillment.” Learn tools to become happier and why the journey is always more important than the destination. Don’t miss the knowledge you will need to make 2021 a great year.
They never saw it coming! Education both in the workplace and your four-year degree is dramatically being disrupted. In today’s podcast, Dr. Bray discusses how higher education institutions are being disrupted and how this will benefit you in the near future. You are going to see a change in how higher education will be available to more individuals than ever before. It will be less expensive, and the courses will have to be improved and more valuable. There is even talk of refunding your tuition fees if you don’t get a job within a specific time frame of graduation. This podcast is full of the information you need to know to fully understand the direction of learning and development in the future. For more information referenced in this podcast, check out Scott Galloway, a marketing professor at NYU Stern School of Business, and his article in NY Magazine from May of 2020.
You surely have heard of “The New York Times Bestseller” list. What makes a bestseller? In this episode, Dr. Bray discusses what that list is made of, and shares his personal experience writing his first book “Best Job Ever”. He gives insights and advice for those looking to write their first book, and gives statistics on what the release will likely look like. QUOTES BY DR. BRAY “The publishing industry is constantly changing.” “I’m better, not bitter.” -as Grandma would say “Writing a book is an experience I will never forget… it’s all about sharing and creating.”
It has been a tough year, and if we ever needed Thanksgiving, it is this year! Dr. Bray takes a brain break and discusses the top 20 reasons we need a Thanksgiving celebration no matter where you live in the world. Taking a day to be grateful for the people in your life, and all you have is the prescription the doctor ordered to end the year on a positive note. Enjoy this entertaining take on Thanksgiving and learn how to make this Thanksgiving special, even if you can’t be with family.
“We are in a race against ourselves”. Can we adapt and adjust quickly enough to keep up with what is happening in our world? Our world is constantly shifting due to changes in technology, lifestyle, and culture. While many changes are positive, there are many changes that are enemies to our mental and emotional well-being. Dr. Bray discusses the mental shifts necessary to preserve your brain health during times where change is constant.
In this episode, Dr. Bray begins with his recent experience of being attacked outside of a grocery store. He ties this bizarre experience into the importance of understanding what our values are. When was the last time you thought about what is most important to you? Perhaps it hasn’t crossed your mind, you don’t trust your sense of judgement, or are simply swamped in the day to day. Dr. Bray explains the importance and gives tips on having a clear sense of self direction.
Dr. Bray begins this podcast with a brain test, displaying the flaws in our human memory. We can be induced to recall things that never existed or happened. This manifests in courts of law, politically, in marital arguments, or even just as one friend recounts a story to another. This can transform our world, as some of our memories can be 50% false. This is exacerbated by the increased delivery of false information via the internet. Dr. Bray discusses a necessary awareness that we must have as we take in new information.
Ever thought that you could smell your way through a sailing race? Probably not. Dr. Bray discusses new ways of thinking that help you to learn how to adapt to changes in your life and “sail” in the right direction. Much has changed this year and routine does not work anymore. Your job may have changed, stores and gyms have closed, and the world is in a bit of upheaval. We look at the past and often get fixated on what is different. This podcast discusses skills necessary to help you orient yourself and move forward successfully, especially during times of change.
There is a lot of advice out there on how to prepare for the first round of job interviews. Generally, people do pretty well. Where job candidates seem to struggle most is the second interview. Perhaps you are newly graduated from college, or maybe you were established in your career and hit by COVID hard times and are now interviewing for a new job. Regardless of your circumstances, this week’s podcast will give you direction on how to interview well through the entire process.
It is not abnormal for negative thoughts to creep into your mind. The high school student feels that none of their peers like them. The employee assumes that they will likely be cut during lay-offs. The man feels that a break up with his significant other is quickly approaching, and that she could find someone better. These kinds of negative thoughts are common in the human experience, but must be dealt with in proactive ways to live a healthy life. In this podcast, Dr. Bray discusses how to detach yourself from negative thoughts if you are fused to them, and the science behind a healthy mind space.
We live in a world that is so different from any previous generation. The iPhone in your pocket is 120 million times more powerful than the computer guiding the Apollo 11. With increases in technology and luxury, we are also seeing changes in well-being and fulfillment. Less people are able to find meaning and feel fulfillment. This podcast discusses why that is, and what habits you can create to find greater purpose and meaning in your life. QUOTES BY DR. BRAY "It is amazing how many people have turned off their emotions.” “The things that have the power to cause us the most pain are the things we care the most deeply about.” “As you fight, run, avoid, you become distant from your own life.” “Don’t do dumb things! They will make life difficult for you.” www.adaptioninstitute.com
You have surely heard a majority of these names before: Georgia O’Keefe, Bill Gates, Martin Luther King Jr., Mozart, etc. What made them great? Was it work ethic? Creativity? Grit? In this episode, Dr. Bray discusses the making of a genius. Thank you to National Geographic for some of the insights on the science of genius.
Our brain has many superpowers, and we learn more of them each day. In today's podcast, we discuss some of these superpowers that shape your experience. These superpowers are what makes eating at a 5-star restaurant so fun, laughing with friends so enjoyable, and getting a massage so relaxing. Special thanks to the National Geographic special issue on the brain for the great research and case studies discussed in this week's show.
EPISODE 345 "I am just trying to survive right now". All of us have heard this, or perhaps been the one to say it. During difficult times, we often adopt a survivor mindset. What if, instead, you could thrive during difficult times? In this episode, Dr. Bray discusses a few tips that can immediately improve your well being, and help you to begin thriving today.
EPISODE 344 We are constantly starting over. You lost your job, you are starting a new health regimen, learning a hobby, or a big event in your life has dramatically shifted things. How can you start over in a way that is effective and long-lasting? In this podcast, Dr. Bray gives 4 tips on how to do it in the right way.
EPISODE 343 In a survey asking people what their preferred superpower would be, a vast majority answered "to read the minds of others". In fact, this was the second most popular answer amongst participants. All of us deeply care about our social health and status. Even if you do not think you care, it is something that affects you. Your brain devotes nearly all of its at rest time to this kind of thinking. We worry about where we fit, if we are invited, and how accepted we are by others. In this podcast Dr. Bray discusses social cognition and how we function and can thrive as social beings.
EPISODE 342 There have been many viral tweets and memes about the foibles of zoom calls. Some have had embarrassing moments, and others now have funny stories to tell others. “There was a guy eating cereal in his bed!” “My coworker forgot to mute themselves and said the funniest thing to their significant other that walked in.” How can we avoid these mistakes and become zoom pros? Dr. Bray discusses some zoom etiquette and tips on how to have the best zoom calls possible.
EPISODE 341 It’s a feeling. The car salesman seemed a bit sketchy. You had a bad feeling about your friend’s new girlfriend. Something just feels so right about your new job offer. Each of us are guided by intuition. You make many decisions and first impressions based on an emotional feeling. Dr. Bray gives insight on whether you should trust these feelings in decision making, and if it is possible to sharpen your intuition.
EPISODE 340 Do you know what your core values are? Drawing from Steven Hayes insight on values, Dr. Bray discusses how values can generate real meaning and purpose and help you to avoid the hedonic treadmill. From naming your heroes to recognizing hard times in your life, Dr. Bray gives questions that you can use to assess what your core values are.
EPISODE 339 Experts predicted that with many employees working from home that HR issues would decrease. But gossip, politics, and angry employees have persisted through the pandemic. Learn more about what is going on with HR during the covid crisis. This week Dr. Bray also discusses the benefits of reading. Every week there are hundreds of new books released, how do you decide which books are worth reading. Dr. Bray shares the best way to speed read a business book. He has mastered the process as he reads at least two books a week.
EPISODE 338 In this week's episode of the Dr. Bray show, Dr. Bray shares the story of a recent attack he experienced while at a local convenience store to grab a drink. (Yes, everyone keeps telling him to stop drinking soda). On a more serious note, Dr. Bray also answers a listener's question about how to move forward post-pandemic and the best way to examine her life. You do not want to miss this episode!
EPISODE 337 Every individual will experience a major disruption and transition, as we have all learned in 2020. This year we shared a common "lifequake" of profound change, which caused us to change how we view life and the expectations of what our life was "supposed" to be. Dr. Bray shares thoughts, stories, and ideas on why the linear life we once knew has now changed, and the average time a life transition can take. Thanks to Bruce Feiler (council of Dads) and his research into transitions that was used in this podcast. Bruce also wrote about transition in Psychology Today Magazine May 2020.
EPISODE 336 The media loves to hype the overnight success. The individual who had a fantastic idea and turned that idea into a million-dollar business in six months. This scenario is rarely the truth and spreads a harmful message to the truth of personal growth and development. There are laws that govern personal growth and development that are just as immutable as the laws governing the universe. These laws can be no more circumvented than the force of gravity. Dr. Bray discusses the truth of success, personal development, and excellence. Dr. Bray also talks about your brain and hobbies. Many of you have started a hobby or two during quarantine, and Dr. Bray shares insights into why this has positive long-term effects on your brain health. He also shares some hobbies that have made a comeback. If you have questions you would like Dr. Bray to answer on the podcast email your questions to Ck@DrCkBray.com. Thanks to Brett and Kate McKay from the Art of Manliness (AOM) for the best written article on the fallacy of hacks and shortcuts. Their article is titled, "There is no other way."
EPISODE 335 If you were an athlete looking to go pro or a musician wanting to be world-class, Anders Ericsson would be the one to speak to. The Swedish psychologist pioneered research that helps us better understand the art of expertise. You have likely heard of his research in “Outliers” by Malcolm Gladwell, which encouraged people to engage in 10,000 hours of deliberate practice to improve a skill. With the passing of such a brilliant mind just last month, this podcast highlights the research and legacy of Anders Ericsson.
EPISODE 334 Our early ancestors were forced to develop a strong sense of cognitive caution to keep them out of danger. This fight or flight trait that once kept cavemen and women alive can now have a negative impact on our lives. While our survival is no longer a daily concern, our emotional and mental health is in threat. Much of our suffering can be linked to our minds and how we think and react to everyday stressors. In today's podcast, Dr. Bray will share how to control our emotional and mental reactions better when things aren't going well.
EPISODE 332 Conversations at work don't always consist of work-related topics. We talk about our weekends, what we plan to do for our upcoming vacation and our favorite netflix series. Unfortunately, at times our conversations go to areas that don't belong in the workplace. Because your coworker's divorce is better than any real housewives episode, this isn't a topic for the workplace. These topics can have negative repercussions on your career. On today's podcast Dr. Bray discusses eight topics that we need to avoid in the workplace.
EPISODE 332 Unlike other emotions, anger is seductive. While sadness or loneliness are not emotions we like to feel, sometimes anger feels good. We have all had moments where everything comes to a head and we lose our temper. Today’s podcast is about how to harness anger in ways that are beneficial for us and others, while avoiding anger’s poisonous side effects.
EPISODE 331 These are unprecedented times in the world of work. First, the Covid-19 pandemic and then the killing of George Floyd and other black men by police officers. How leaders and organizations address race and the recent events in Minnesota is crucial for their employees. The Dr. Ck Bray show will be discussing an organization whose efforts are proving to be a case study in how to broach sensitive cultural issues in a workplace context. **Special thanks to Tatyana Walker and Shana Lebowitz for their June 1st article in Business Insider.
EPISODE 330 Revenge has been around for centuries. It has deep roots in our human behavioral experience. Through a personal experience, Dr. Bray shares insights into revenge and its effects on ourselves and others. He provides the science of revenge and how choosing how to behave before a tragedy strikes is key to surviving and overcoming difficult times. Thanks to Steven Berglas and his February 2019 article in Psychology Today on revenge. Thanks to Steven Sandberg for sharing the story of Victoria and her experience with Ryan.
FAN FAVORITE EPISODE 283 Bad days happen to all of us. Does the universe conspire against us or do we create it by our thoughts and choices? There are strategies we can employ to turn those bad days into good ones.
EPISODE 329 Science is only beginning to understand the power of the brain. In this mind blowing episode, Dr. Bray explores a few of the incredible feats of the brain and how implementing them can be life changing.
FAN FAVORITE - EPISODE 297 More work equals more productivity, right? Wrong! Did you know that studies and research show that more “aha!” moments come to those who take strategic breaks? This week’s podcast touches on the power of a weekly break to allow your brain to heal and the science behind why that works!
EPISODE 328 Amidst all the news on health, I thought it would be fascinating to learn about areas called the “blue zone.” These are locations in the world where people live a full life into their nineties and even past a hundred years old. In the early 2000s, researchers identified a region of Sardinia’s Nuoro province as the place with the highest concentration of male centenarians in the world. The world’s longest-lived women are found on the island of Okinawa. In Loma Linda, California a population of Seventh-day Adventist’s life expectancies exceeds the average by about a decade. These are only a few locations that have been identified as blue zones. But I was more interested in why these individuals live so long and why they are also happier. What do they eat? How much do they sleep? What about exercise and do they have friends and what is their sense of social belonging. Those answers and more can be found in this fascinating podcast about the Island of Ikaria.
EPISODE 327 If you need a dose of hope today you have come to the right place. Dr. Bray shares insights and a few humorous moments into our current situation. Stay safe and stay well!
Joseph Campbell wrote about a hero’s journey. During difficult times a hero always seems to emerge. Dr. Bray shares a recent experience he claims was his own “hero’s journey” and uses the experience to remind us of the needs of others. During this covid crisis, while so many are in need, there is a tremendous opportunity to be the hero for a neighbor, friend, or even someone we don’t know. Brain science tells us that when we help others, our own pain and suffering is alleviated. Stay well, and stay safe!
EPISODE 325 The World is in turmoil, and your job may soon be affected. While this is not a topic that any of us want to think about, it is essential to be prepared. Understanding the steps of what to do after losing your job can make all the difference in how quickly you secure a new one. Dr. Bray shares questions you need to ask when you are notified you are being laid off. Dr. Bray also reviews the steps you need to take the first few weeks of not working.
EPISODE 324 The time available to us each day has increased as most of us are working from home. While our work schedules have been thrown to the wolves, demands for our time have changed. Homeschooling, quarantined relationships, and working from the kitchen table have changed our days. This change in the world has caused a pause in our lives and provided you with a gift. The gift of choosing what to do with time that you previously spent on children's activities, volunteer work and time spent with friends. You have a gift to spend time discovering more about who you are and what you want your life to mean. A gift like this may never come again, so learn how to make the right choice on the Dr. CK Bray show.
EPISODE 323 The world of work has changed for 2020. The way we worked in the past has changed, and the need to learn how to adapt and evolve is key to your ability to thrive and be successful. In this episode Dr. Bray discusses the benefits, and pitfalls of working from home. Not working in an office is a new adventure for many, so stay ahead of the game and learn how to make the most of this new landscape.
EPISODE 322 When I taped this show a few weeks ago I never could have imagined what our world would look like today. We are all experiencing massive change, sadness, loss, uncertainty and fear in what our lives will look like in the future. In this episode Dr. Bray will provide some strategies and thoughts on how to move forward in these turbulent times while focusing on the aspects of life that provide the most meaning and fulfillment. Be safe and please keep yourself healthy!
EPISODE 321 Who could have guessed what would happen in the three weeks since I taped this show! I have learned my lesson, I had no idea that things would progress so quickly with the coronavirus. I apologize that I didn't put this show out three weeks ago, but I figure the information contained in today's episode may still help. Be prepared!
EPISODE 320 Our lives are made up of daily moments. Often, these moments can become transformative. These turning point moments provide new direction; they alter the course of our lives and can create significant and meaningful connections with others. Turning points in our lives can be transformative and life-defining, they can teach us who we are and allow us the opportunity to make a personal change. Dr. Bray shares the importance of these individual transforming events and how to increase their frequency. You don't want to miss this episode!