Blog on mind and brain research and advice

Power Up:
Fake It till You Become It

December 25, 2015 by Joycelyn Campbell Leave a Comment

It’s difficult to make the kind of difference you want to make—in the world, in your immediate sphere, or even in your own life—if you lack the power to do so.

When stated directly, it seems obvious, doesn’t it? Yet, so many people who want to make a difference, or who just want to be effective, shy away from the very idea of power. Quite a few of them are women, but not a hundred percent of them.

What struck me the most during my collaborative group’s follow-up discussion on the subject of power this week was the extent of the mixed feelings that were expressed about being powerful. After listening to the comments and then doing a bit of research, I’ve concluded there’s a widespread tendency to conflate power itself with the use—and especially the misuse and abuse—of power. But power and the use of power are not at all the same thing. So this is likely the result of the unconscious part of the brain (System 1) taking one of its shortcuts, thereby sacrificing accuracy for speed.

Power is like water. Water is essential for life on this planet. A person usually can’t go for longer than three days without water, for example, and annual rainfall is critical for crops. Having enough water to sustain life is good. But tsunamis, tidal waves, floods, and hurricanes are not good. So both too little water and too much water can lead to negative, sometimes devastating, consequences. And when water is coming out of a firehose that’s being used to put out a fire, it’s good. But when water is coming out of a firehose that’s aimed directly at you, it’s bad.

Similarly, power unchecked is often power that’s misused or abused. But power kept too much in check is useless. If you want to be effective, you need to be powerful. In fact, a good working definition of power is: the ability or capacity to act or do something effectively. I can’t imagine there’s anyone reading this who wouldn’t be happy to be more effective.

Besides, powerful people tend not only to be more assertive and confident, but also more optimistic. And they tend to be better at abstract thinking.

If you don’t feel powerful or you’re making a concerted effort to avoid giving the impression of being powerful, you may unwittingly be expressing your powerlessness (which is probably not your intention). That’s because our bodies give us away. Whether subtle or readily apparent, nonverbal communication has a profound effect not just on the person or persons who might be observing us, but also—and most importantly—on us.

Posing for Power

Research by social psychologist Amy Cuddy reveals that sitting or standing in what she calls “low-power” poses can decrease your testosterone level by about 10 percent and increase your cortisol level by about 15 percent. Lower testosterone and higher cortisol will alter the way you feel about yourself—and not in a good way.

On the other hand, sitting or standing in “high-power” poses can increase your testosterone level by about 20 percent and decrease your cortisol level by about 25 percent. In effect, more power = less stress, which makes sense. [Please note that if you’re female, your testosterone level will not rise to the same level of a male. It will increase as a percentage of your own baseline level.]

You don’t have to go out and strut your stuff in front of the world every day. That isn’t even a good idea. What matters is whether or not you perceive yourself to be a powerful (effective) person. And you can increase your self-perception by altering your levels of testosterone and cortisol, which in turn will affect the amount of confidence you have in yourself, which is what others will then perceive.

Pick one of the high-power poses and stand or sit in it for two minutes. That’s it. If you’ve been ambivalent about experiencing and/or expressing power, you may find adopting one of these poses awkward or even uncomfortable. You may think it’s silly. Do it anyway. There are things you want to do in the world and for yourself. You’re up to something. If you want to be effective, if you want to able to translate your intentions into reality, you need to empower, rather than disempower, yourself.

Matter over Mind

December 18, 2015 by Joycelyn Campbell Leave a Comment

I was sitting at my desk considering the topic of embodied cognition with the aim of exploring power and power poses. But of course there are many different ways in which what we do with—or how we arrange various parts of—our bodies affects our minds.

For example:

If you nod your head while listening to someone, you’re more likely to agree with him or her.

If you encounter another person while you’re in the middle of—or right after—a scary situation, you’re likely to consider that person more attractive than you otherwise would.

If you’re holding a hot drink in your hand, you’re more likely to consider a stranger warm and friendly (and vice versa if you’re holding a cold drink).

So I took a pencil out of the brilliantly colored oversized Majolica mug that currently holds my writing implements and put it between my teeth. Yes, it did noticeably elevate my mood (because the activity uses the same muscles we use when we smile). And I immediately thought of William James’s bear, which made me think of Joseph LeDoux, and then of his band, The Amygdaloids.

I can see how my mind associated William James’s bear, whether or not accurately, with embodied cognition. But it’s striking how the thought came to me the very second I put the pencil between my teeth. Was it conning my brain into believing I was happier that did the trick?

William James published an article in 1884 titled “What Is an Emotion?” Neuroscientist Joseph LeDoux, author of several books, including The Emotional Brain, described James’s inquiry:

Do we run from a bear because we are afraid or are we afraid because we run? [James] proposed that the obvious answer, that we run because we are afraid, was wrong, and instead argued that we are afraid because we run.

James’s theory—at least in regard to emotion—has not entirely held up over time. But there isn’t much doubt that we can at least alter our emotional state, or our state of mind, via our bodies and the actions we take. Which leads to Amy Cuddy’s research on body language—and power poses.

But first, here’s a video of The Amygdaloids (an all-neuroscientist rock band) performing “Mind over Matter.”

Our Bodies Change Our Minds

Amy Cuddy’s TED Talk (“Your Body Language Shapes Who You Are”) is well worth watching. A social psychologist, she says she became interested in power dynamics, especially nonverbal expressions of power and dominance.

Power has been a recent topic of discussion in a collaborative group I meet with weekly. Prior to one of our sessions, I tried to come up with as many synonyms for the word as I could and made it all the way to 40. Not everyone has a positive view of the concept of power, and power can definitely be abused and misused. But although a few of the synonyms may have negative connotations, most seem desirable—at least to me. In my group, we discussed power as the speed (or velocity) with which one translates intention into action, which I think most of us would like to be better at.

If you could use body language to trick your brain (using matter over mind) into believing you’re powerful—so that you actually felt powerful whenever you wanted or need to be—would you want to do that?

The thing about body language is that whether or not we want to be communicating something in particular to another person or to ourselves, our body language is communicating all the time. So it’s useful to pay attention to our habitual physical postures to notice what it is we are communicating.

Here are five high power poses and five low power poses courtesy of Amy Cuddy:

What’s your relationship with power?

Do you see yourself in any of the pictures? What about other people you know: friends, family members, co-workers, colleagues?

And what about the power synonyms? Which ones do you relate to or feel positive about? Which ones are a turn-off?

My group plans to continue the discussion on power next week, so stay tuned for the next installment, which will include the roles testosterone and cortisol play in regard to power.

Is What You See All There Is?

December 11, 2015 by Joycelyn Campbell Leave a Comment

rainbow eye

As you move through the world, you probably have the sense that you’re aware of whatever there is to be aware of as it is. This applies not only to the sensory world, but also to events, situations, interpersonal interactions—actually to everything that exists or occurs within your world. But the capacity of conscious attention is much too limited for this to even be possible. The 11,000,000 bits of information being processed by the unconscious part of the brain at any given moment need to be considerably (and swiftly) condensed and summarized into the 40 bits you can process consciously.

Consciousness is a way of projecting all the activity in your nervous system into a simpler form. [It] gives you a summary that is useful for the larger picture, useful at the scale of apples and rivers and humans with whom you might be able to mate. —David Eagleman, Incognito

What You See Is All There Is (WYSIATI)*

Your brain maintains a model of the world that represents what’s normal in it for you. The result is that you experience a stripped-down, customized version of the actual world. To a great extent, each of us really does inhabit our own world. But it would be incorrect to say that we create our reality; rather, our brain creates our reality for us.

Much, if not most, of what you do, think, and feel consists of automatically generated responses to internal or external stimuli. And it isn’t possible to consciously mediate all of your responses. It wouldn’t even be a good idea to try.

In addition to helping you navigate the world, your mental model gives rise to your sense of the way things should be. It generates expectations (that are either confirmed or denied), assumptions, biases, etc. that determine what you pay attention to, what you perceive (even what you are able to perceive), how you interpret and respond to what you perceive, and the meaning you make of it all. Your mental model is the result of your genes and your experiences, of both intention and accident. Your brain has been constructing your particular model of the world since your birth, and it is continually updating and modifying it—most of the time entirely outside your awareness.

But while the contents of your particular mental model determine what you think, feel, do, and say, you can’t search them—or follow a bread-crumb trail backward through them—to find out precisely which aspects (and when and how they came to be) give rise to any specific facet of who you are and how you react now.

The significance of your mental model in your life can’t be overstated. Although you aren’t consciously aware of it, your mental model circumscribes not only every aspect of your present experience but also what is possible for you to do and be. It determines what you see and how you see the world, both literally and figuratively, as well as how you see yourself.

But…Your Brain Can Get It Wrong

System 1, the unconscious part of your brain, uses associative thinking to develop and maintain your model of the world. However, there are some problems with associative thinking. For example:

It sacrifices accuracy for speed.
It doesn’t discriminate very well.
It takes cognitive shortcuts (aka cognitive biases).

Your mental model can—and sometimes does—lead to erroneous conclusions and inappropriate responses. It’s the job of consciousness (System 2) to check the impulses and suggestions it receives from System 1, but consciousness is slow, lazy, and easily depleted. Most of the time, it’s content to go along with System 1, which means it’s susceptible to cognitive biases. By definition, cognitive biases are distortions or errors in thinking. They actually decrease your understanding while giving you a feel-good sense of cognitive ease.

Confirmation bias is the easy acceptance of information that validates what you already believe. It causes you to selectively notice and pay attention to what confirms your beliefs and to ignore what doesn’t. It underlies the discomfort you feel around people who disagree with you and the ease you feel around people who share your beliefs.

Information that confirms what you already believe to be true makes you feel right and certain, so you’re likely to accept it uncritically. On the other hand, you’re more likely to reject information that is inconsistent with what you already believe or at least you hold inconsistent information up to greater scrutiny. You have different standards for evaluating information depending on the level of cognitive ease it generates.

Evidence has precious little impact on any of us if it conflicts with what we believe simply because the cognitive strain of processing it is too great. To a very real extent, we don’t even “see” conflicting evidence. While total commitment to our particular worldview (mental model) makes us feel more confident, it narrows—rather than expands—our possibilities. That means it limits our powers of discernment, our ability to increase our understanding of the world around us, and our creative potential. It closes the world off for us instead of opening it up.

The often-quoted statement is true: we don’t see things as they are; we see them as we are. If we want to live fuller lives, if we want to be more effective or useful or loving in the world, we first need to recognize that our greatest constraints are imposed by our own mental models.

It’s important to remember that what you see is not all there is.

*Daniel Kahneman, Thinking, Fast and Slow

Distractibility, Procrastination, and Focus: Look, a Bird!

December 4, 2015 by Joycelyn Campbell Leave a Comment

Everyone procrastinates at one time or another. Two big contributing factors to procrastination are straightforward: low self-confidence and the aversiveness of tasks. If we doubt our ability to complete a chore and find it as exciting as watching concrete set, we are more likely to put it off. It is no wonder that calculating our taxes, which is both difficult and boring, is famous for making procrastinators out of almost all of us. However, not everyone is a habitual procrastinator.

Procrastination is a characteristic often associated with perfectionism, as if perfectionism is a direct and quantifiable cause of procrastination. But it turns out that perfectionists actually tend to procrastinate less than other people do, which makes sense when you think about it.

Anxiety is another tendency that is frequently associated with procrastination. However:

According to analysis of about a hundred studies involving tens of thousands of participants, anxiety produces a negligible amount of procrastination at best—and even that tiny amount disappears completely after you take into account other personality characteristics, especially impulsiveness. –Piers Steel, Ph.D., author of The Procrastination Equation

This research suggests that the anxiety people feel when a deadline is staring them in the face and they aren’t sure they can meet it is the result of having procrastinated.

According to Piers Steel, it’s impulsiveness that is “the nickel-iron core” of procrastination:

[I]mpulsiveness creates procrastination because it makes small but immediate temptations, like playing Minesweeper or updating your social network status, especially attractive. The reward might be small but the delay is virtually nonexistent. On the flip side, large but distant rewards, like graduating or saving for retirement, aren’t valued much at all. Despite their importance, these long-term goals don’t motivate us until the march of time itself eventually transforms them into short-term consequences. Only in those final hours do we frantically try to catch up on what we really should have addressed long before. The more impulsive you are, the closer to deadlines you need to be before you’ll feel fully motivated.

I understand what he’s saying about impulsiveness, but I wonder if distractibility—which means to turn away from the original focus of attention or interest—might not be a more apt term for this than impulsiveness—which means to act suddenly on impulse without reflection.

Focus

A distraction is something that keeps us from giving 100% of our attention to what we’re doing or attempting to do right now. By diverting our attention, it dims our focus. Being distracted isn’t the same as choosing to take a break. Allowing ourselves to be distracted is rarely a conscious choice.

The path to anywhere is booby-trapped with an unrelenting blitzkrieg of tempting distractions so magnificent and horrible—and insistent—they may even invade our dreams.

These distractions tempt us because they include:

things we’re naturally interested in
things we’re convinced we need to know (every single thing there is to know) about
things we have to be on top of or take care of
things we suddenly remember we forgot to do
things that are simply so compelling we can’t not be distracted by them
things that take our minds off whatever we’re doing that we don’t want to be doing
things that seem better (more interesting, easier, or maybe just newer) than whatever we’re doing now

The internet is a major—and obvious—source of distraction, but it is an amateur compared to the source of distraction inside our own heads.

Attention is notoriously difficult to keep focused. One reason is that conscious attention requires, well, consciousness, and conscious (System 2) attention is a limited resource that can’t be easily or quickly renewed. It definitely can’t be renewed on command. If we squander it early in the day, we may not have enough left for another task that requires it later on. And squander it we do, on all kinds of things that are not worth actually thinking about.

When it comes to maintaining focus on a long-term goal—keeping our eyes on a distant prize—we often trip ourselves up at the outset by not accounting for the inevitable flagging of conscious attention. All evidence to the contrary, we’re convinced we will maintain the same level of enthusiasm and focus through the entire extent of a project that we had at the beginning of it. We count on our interest and enthusiasm to carry us through. It can’t and it won’t.

The sane thing to do, then, would be to assume that our interest, enthusiasm, and attention are going to flag and to create a plan that doesn’t rely solely on will power, self-discipline, enthusiasm, interest, or anything else that comes and goes.

Use Your Brain

If you want to use your brain to help maintain your focus, one thing you can do is set up checkpoints along the path to monitor your progress and to reward yourself for your achievements. The hits of dopamine your brain releases when you reward yourself will not only make you feel good, they will also activate emotional and learning circuits to increase the likelihood you will remember what you did and will want to do it again. As you get closer to reaching your goal, your brain will actually increase the amount of dopamine it releases each time you pass another checkpoint.

Achieving a distant goal—which could mean two months, two years, or two decades from now—requires detailed planning in order to get your brain to get with the program. Imagining the outcome—so you know what you’re aiming for—is important. But if you don’t identify all the steps it will take to get to the finish line and claim the prize, your brain will not be on board. Your brain, in fact, will be looking to board any passing train it catches sight of, and it will be taking you right along with it.

Just as everyone procrastinates from time to time, anyone can become distracted. The trick is to not allow chasing squirrels to become a habit.

How much do you procrastinate? Here’s a link to a procrastination survey you can complete. It might be an interesting distraction.

Light Up Your Brain with Gratitude

November 27, 2015 by Joycelyn Campbell Leave a Comment

Thanksgiving is the one day a year we set aside to reflect on the people and the things we’re grateful for. At least that’s the idea. The reality of feast, family, friends, fun, and football isn’t entirely off the mark. All those warm, festive feelings are good for us and good for each other. At least they have the potential for keeping us out of trouble. But the giving thanks part of Thanksgiving can easily fall by the wayside, especially in light of another characteristic of the holiday: frenzy.

Yes, it’s nice to have a day that’s focused on people getting along, eating good food together, and thinking about what we’re grateful for. But it’s hard to stuff a year’s worth of gratitude into a single day. Gratitude is more powerful and more effective when undertaken as a regular practice than when treated as an annual event.

Multiple studies confirm that gratitude can improve your health, happiness, and wellbeing. Among other things, a regular gratitude practice can help you:

Sleep better and longer
Exercise more
Be more optimistic
Decrease aches and pains
Lower anxiety and depression
Increase resilience

How? Well, researchers at the National Institute of Health (NIH) observed that people who felt gratitude had higher activity in the hypothalamus. The hypothalamus is an area of the brain responsible for controlling such bodily functions as eating, drinking, and sleeping, as well as influencing stress levels and metabolism.

Gratitude also activates the neurotransmitter dopamine, which is involved in the brain’s reward system. The release of dopamine fills us with a feeling of pleasure. It’s the reward we get for the behavior we just engaged in. The purpose of the brain’s reward system is to help ensure that we learn—and remember—behaviors that enhance our chances of remaining alive. That’s why so many of the things we naturally find rewarding are related to food and reproduction. In addition to food and sex, lots of things trigger the release of dopamine, including social interactions, generosity, and—as it turns out—gratitude.

Dopamine plays a role in:

Movement
Memory
Behavior and cognition
Attention and alertness
Motivation
Sleep
Mood
Learning

It’s part of a brain circuit called the mesolimbic pathway, which connects behaviors to feelings of pleasure, resulting in the formation of habits. When dopamine is released, emotional and learning circuits are activated to increase the likelihood we will remember what we did so we can repeat the behavior. The hit of dopamine we get from feeling grateful engages our brain in what neuroscience researcher Alex Korb calls “a virtuous cycle.” Once we begin practicing gratitude, our brain actively looks for things to be grateful for. How cool is that?

Find a Gratitude Practice that Works for You

There are several different ways to practice gratitude. You can choose one, mix and match, or modify one or more to suit yourself. The keyword is “practice,” which means doing it on a regular basis.

Gratitude Journal: Keep a gratitude journal in which to record things you experience that you’re grateful for. You can do it by hand, on a computer, or with an app.

Gratitude List: Think of—or record—one or more things you’re grateful for, either every day or once a week. Interestingly, there’s evidence that doing this weekly is more effective than doing it daily.

Expressing Gratitude: Create a daily practice of conveying your gratitude to other people—friends, family, co-workers, service people, even strangers—verbally or in writing.

Gratitude Meditation: Begin your meditation by acknowledging what you are grateful for in the present moment.

At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us. —Albert Schweitzer

Gratitude is an appreciation for what is meaningful and valuable to us. Simply experiencing feelings of gratitude can enhance our wellbeing by changing our brain. But since we’re social animals, it makes sense that sharing those feelings by expressing our gratitude whenever possible is even more rewarding.