Do you ever feel stuck in negative thought patterns, overwhelmed by stress, or on the edge of burnout? Neuroscientist and bestselling author Dr. Caroline Leaf has spent over 40 years studying how to harness the power of the mind to transform the brain and unlock sustainable happiness and health. In her new book Help in a Hurry, she shares practical tools for shifting your mindset and strengthening your resilience. In this episode, Dr. Leaf breaks down science-backed strategies to rewire negative patterns, overcome anxiety, and reclaim your peace.
No one can actually make you irritated. No one can make you people please. No one can make you angry. You choose. Share on XShow Notes
- How anxiety, stress, and burnout begin in the mind (2:22)
- Managing stress begins with mind management—tapping into the deeper 99% of the mind instead of surface-level reactions (4:19)
- The non-conscious mind stores every experience and simultaneously generates solutions, acting as our built-in wisdom and protection system. (6:05)
- The four warning signals: the bodily reaction, emotions, behaviors, and perspective (7:56)
- Leaf emphasizes self-regulation—training yourself to pause, observe, and use tools like deep “sip breathing” to calm your physiology, shift perspective, and respond with clarity instead of reactivity. (11:57)
- Factors that can push us from positive stress into toxic stress (16:02)
- How pushing past 6–8 hours a day exhausts the conscious mind and can keep you stuck in high-alert mode (21:12)
- How self-regulation is like an insurance policy for the mind (23:17)
- Start by observing the four signals—body, emotions, behaviors, and perspective—to spot triggers, self-regulate, and rewire healthier responses. (27:38)
- Everyone has the power to rewire their mind (30:29)
- Leaf debunks the 21-day myth, showing lasting change takes 63 days of daily practice to rewire the brain and make new habits stick. (32:20)
Resources / People Mentioned
- Help in a Hurry by Dr. Caroline Leaf
- Neurocycle app
- Wilder Penfield
- Benjamin Libet
- Maxwell Maltz
Recommended For You
Did you enjoy this episode? Then listen to:
- Michael Gervais on How to Stop Worrying about What People Think of You
- Katy Milkman on How to Change
- BJ Fogg on How to Build Habits Easily and Quickly
Thanks for checking out Game Changers with Molly Fletcher. Be sure to subscribe on Apple Podcasts or your favorite podcast app and leave a rating or review.
