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00:04:11 •Novel skills

00:06:43 •Play games and solve puzzles

00:12:11 •Meditation.

00:14:41 •Resisting temptation.

00:18:57 •Reappraisal

00:20:11 •Distinguishing between emotions and reality

00:21:10 •Distinguishing between ideas and reality

00:25:23 •Memory games

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• The brain can prefer repetition and habit. Get out of autopilot by using novelty to get out of the default node network. Learn something new, do games and puzzles and attempt things in a novel way.

• Executive skills are those that allow us to exert fine control over our behavior. We can develop our self-control by using mediation to bring us to the moment despite distraction and a wandering mind. Resisting temptation becomes easier with practice, and strengthens our executive function.

• We can improve our emotional regulation by having CBT or cognitive behavioral therapy. We can reappraise situations and our emotional responses, distinguishing between perception and reality, and empowering proactive choice.

• Finally, we can boost our brain’s recall limitations by practicing N-back tasks and other memory games that strengthen our working memory.

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We don’t notice where our days are going, mostly, and feel that nothing is happening. This suggests that we are running on autopilot. We want the autopilot for habits and such to save energy. But when it begins to run most of the time, it’s like we are absent from most of our life. This can be true for people who have somewhat repetitive tasks and functions, and all of us might feel something similar. It brings down our productivity, performance, and overall satisfaction. But how can we kick our brains into gear and counteract the effects of the DMN so it doesn’t end up running throughout the day? Technique #7 Novelty as an antidote to the default mode network. The neuroplasticity of your brain helps it adapt to the current situation.

If you do the same thing every day, if you live through a routine, then the brain adapts to it and usually does it by relying more on the default mode network because it makes sense. But this means we can use neuroplasticity again to our advantage and turn off the state of disconnection. How it connects to the brain - Our brain likes saving energy in the default mode network. It is also shaped by neuroplasticity to adjust to its current environment and behave in ways that make sense for that environment. Constant routines and lack of novelty make the brain engage the DMN more frequently. Novelty and changes in our environment that defy expectations switch the default mode network off to manual mode, because we have to pay attention and react. Here is where novelty can help us significantly to improve our engagement with daily situations. •Novel skills . Learning new skills is a good way of adding novelty to our lives and has the distinct advantage of growing other abilities.

How it connects to the brain - Our executive skills, in particular, self-control, are connected to specific areas of the brain. By practicing them so it reinforces the functioning of this area, we can make real change regarding our functioning and make our brain operate differently with basic skills that influence a wide variety of areas in our lives. Technique #8 Training our self-control. Self-control is not always the easiest skill to have. It’s worth remembering that our brain might be more vulnerable to temptation when there is a lot of stress, fatigue, and negative emotion. Some situations can get the best of us. Many feel they do not have enough self-control to resist that one treat or throw a comment that might escalate the situation. But we can train this ability like a muscle. •Meditation.

Even if your brain has trouble with these functions, it is possible to train specific areas to perform better, focus better, and accomplish improved results. Thank you for joining us on this exploration of disengaging your brain's autopilot. Remember, taking control of your thoughts and reactions requires consistent effort and practice. Don't get discouraged if you don't see results immediately. Keep at it, and with dedicated practice, you can cultivate a more mindful and intentional approach to life. For further exploration, be sure to check out Peter Holland's book, Super Brain, and his website at bit.ly-slash-PeterHollands. We'll be back next week with another science-backed approach to improving your life from the inside out. Until then, stay curious and keep exploring the science of self.