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Psychology6 min read

Brain Hacks: Boost Motivation, Build Trust, Elevate Self-Esteem

Understanding the neuroscience of motivation, the biology of trust, and practical techniques for building self-esteem.

1) Motivation, Behavior, and Learning

Have you ever wondered why some activities feel so rewarding while others leave you flat?

Enter dopamine, the superstar neurotransmitter of the brain's reward system.

Dopamine isn't just about pleasure; it's the brain's way of signaling motivational salience, making us sit up and take notice of both rewarding and aversive events.

This dynamic system is always at work, predicting rewards and fine-tuning our behavior based on the outcomes.

It's like having an internal coach, constantly adjusting our strategy to win the game of life.

Here's the kicker: when there's a mismatch between what we expect and what actually happens—a phenomenon known as reward prediction error—dopamine firing changes.

This discrepancy is what drives learning, helping us adapt our behavior to maximize future rewards.

But it's not all about chasing pleasure. Balanced dopamine activity is crucial for our cognitive and emotional health.

Too much dopamine can push us towards addiction-like behaviors, while too little can sap our motivation, leaving us feeling unengaged and indifferent.

The takeaway?

It's critical to understand how this system works. With this knowledge, you can consciously shape your habits and learning processes.

Any time you're trying to build a new habit, think about how you can leverage your brain's natural reward system to your advantage.

And it's easier than you think—leverage pain and pleasure.

We're 2.5-3x more likely to avert pain/loss.

When I wanted to quit nicotine, I'd visualize myself dying (very extreme, I know). However, this made the habit more painful than pleasurable in engaging in it.

Result?

I became fearful anytime I'd smoke vapes and felt rewarded for keeping my health in check.

When you can associate pain with something and pleasure with the end result, you're golden.

With a little insight and strategy, you can drive change in any area your life.

2) The Biology of Trust

Trust isn't just a feeling; it has a biological basis rooted in brain chemistry.

At the heart of this fascinating process is oxytocin, often called the "trust hormone" or "bonding hormone."

When we open up and share vulnerably with others, our brains release oxytocin. This powerful neurochemical promotes trust, empathy, and social bonding.

It's the same hormone that strengthens the bond between mothers and their newborns, but its effects extend far beyond that.

Interestingly, oxytocin doesn't work alone.

It interacts with dopamine in the brain's reward pathways, creating a synergy that strengthens social attachments and reinforces positive interactions.

This chemical dance between oxytocin and dopamine makes us feel connected and valued in our relationships.

But you don't need grand gestures to reap these benefits.

Even brief, positive interactions—what researchers call "micromoments of connection"—can trigger the release of oxytocin and other feel-good neurotransmitters like dopamine and serotonin.

Such examples can spark this biological cascade.

These small moments accumulate over time, significantly enhancing our overall well-being and deepening our social bonds. Each tiny interaction serves as a building block, constructing a foundation of trust and connection in our lives.

So, the next time you're tempted to skip small talk or overlook a fleeting opportunity to connect, remember: these tiny interactions are biologically significant. They're integral for healthy relationships, team performance, and a healthy well-being.

3) Boosting Self-Esteem: The Triple Column Technique

We're not perfect.

There are some areas I struggle in and this week I went on a search to troubleshoot some of my problems. My curiosity led me to look into self-esteem.

On a macro level, I learned that solid self-esteem empowers us across all facets of life—from enhancing creativity and maintaining optimal health to stabilizing mood and sharpening rationality. It serves as a cornerstone for personal growth, enabling us to achieve and excel in our endeavors.

I came across an interesting exercise to fix self-esteem which has been working wonders for me: the Triple Column Technique, developed by Dr. David Burns.

Here's how it works:

  1. Draw three columns on a page.
  2. In the first column, write down your negative self-critical thoughts. These are the thoughts that undermine your self-esteem and hold you back.
  3. In the second column, identify the type of cognitive distortion. Cognitive distortions are biased ways of thinking that reinforce negative thoughts. Examples include all-or-nothing thinking, overgeneralization, and catastrophizing. You can view a list of them here.
  4. In the third column, write a rational, balanced response to counter the negative thought. This response should be realistic and compassionate, helping you to see the situation more clearly and positively.

For example:

Consistently challenge these cognitive distortions.

You can develop a more resilient self-image with as little as 5 minutes per day (that's how I recently started).

Improved self-esteem isn't just about feeling good—it's about transforming your life by enhancing your resilience, improving your relationships, boosting your motivation, and contributing to better overall mental health.

When you begin to see your thoughts for what they are—often distorted and overly critical—you can start to reframe them in a way that supports your well-being and growth.

This practice helps replace those harsh judgments with constructive and nurturing self-talk.

Like really, take a moment and try to recall the last negative thought you had. Now speak it out loud.

Do you really want to continue speaking to yourself this way?

Bear in mind, rewiring your brain takes time and practice.

Be patient with yourself as you learn to recognize and counteract negative thoughts.

With a small habit (again, I propose 5 minutes per day), you can leverage the power of your brain's chemistry and thought patterns to create positive change in your life.

Thanks for reading!

Until next one.