Chapter Two – Let’s Train Your Brain
Thinking about that thing in your head.
Overthinking
Your brain is the most advanced processor on the planet—and yet, it runs on some surprisingly simple principles. One of the most powerful is this: what you repeat, you become. Every thought you entertain, every behavior you act out, and every emotional response you don’t challenge forms a pattern. And like grooves carved into rock by water, these patterns deepen over time. Eventually, they become automatic. They become your normal.; But here’s the truth: your normal might be what’s making you sick
CHAPTER HEADINGS
The Science of Stuck: How Habits Form in the Brain
Let’s break down the habit loop:
1. Cue – Something triggers the habit (boredom,stress, time of day)
2. Routine – The behavior (snacking, scrolling, biting nails, negative self-talk)
3. Reward – A release of dopamine that makes the brain say, “Do that again.”
Mental Habits That Masquerade as Personality
Overthinking: Trying to predict every possible outcome to avoid pain.
Catastrophizing: Assuming the worst will happen—so it won’t hurt as much when it does
People-pleasing: Earning safety through compliance or approval
Perfectionism: Believing that flawlessness protects you from rejection.
Internalizing Blame: Taking responsibility for others emotions to avoid conflict
Emotional Shutdowns: Going numb because feeling is too overwhelming.
Where These Habits Begin
Rewriting the Emotional Script
Challenge the Thought: Ask: Is it true? Is it helpful? Is it mine of something I learned?
Replace the Reflex
Reward the Shift
The Culture of Cognitive Overload
Modern society celebrates the hustle. We wear busyness like a badge of honor and treat stillness like laziness. Rest isn’t rewarded—it’s avoided. Every day, we’re bombarded by more information than any generation in history
Your Brain on Overload
That’s when things break down
Distraction Isn’t Rest
Signs You’re Mentally Overloaded
The Antidote: Clarity Through Stillness
Brain Clarity Toolkit
Honor the Power of a Walk
Protect One Hour Before Bed
Negative Self-Talk: The Brain Takes You Literally
BONUS TOOLS: Quick Brain Boosters
Grounding technique: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste
Cold exposure: A splash of cold water can reset the nervous system
Binaural beats: Brainwave music can enhance focus or relaxation
Sunlight before screens: Natural light regulates circadian rhythm and boosts mood
Brain foods: Avocados, walnuts, blueberries, olive oil, leafy greens, and turmeric
Self-Assessment -
Final Thoughts: Freeing the Mind Is the First Escape
