My Toughest Year Yet?

As the annual performance review looms, I find myself in a familiar place, reflecting on the year and thinking, "Wow, this has been a lot, really tough!" and then, a little lightbulb goes off, yes, I had the exact same thought last year!

If you've ever felt this way too, you're not alone. It's actually a common human experience that highlights a fascinating interplay between our psychology and our brain's wiring. Whether we're excited for a slow-burn transformation or complaining that the pace of change is glacial, one thing is certain, change and adaptation takes a toll, cognitively and emotionally. 

Imagine you have a personal account with the bank of Adaptation Energy. Why? Well psychologists view our capacity to cope with new situations (whether positive or negative) as a finite resource. So, every time we learn a new software system, adjust to a new team member, or even embrace a new goal, we draw from our personal adaptation energy account. If you have had a year full of micro-changes (new policies, shifting priorities, exciting new projects, and good changes like promotions), you're constantly depleting this bank account. Now factor in some macro changes and whatever other gifts for growth life has offered you in 2025 so far and it’s not surprising you may be starting to feel the burn!

Our brain's biology provides a universal truth which is that our prefrontal cortex, the brain's executive control center, (responsible for planning, decision-making, and error correction) has to go into over-drive during change. When a routine task changes even ‘ever-so-slightly’, the brain can no longer rely on those existing efficient, automatic neural pathways. It has to consciously analyse the new situation, inhibit old habits, and create new ones. This cognitive load consumes varying amounts of mental energy (glucose), and can lead to feelings of fatigue.

Our brains crave certainty and stability because predictability is metabolically cheap. When things are stable, the brain can save energy. Change, by its very nature, introduces unpredictability. This triggers the threat detection system (the amygdala) even if the change is positive. A new project or promotion, for example, may be great, however it also introduces unknowns and newness, be it people, a new lead, responsibilities etc. all keeping the amygdala on high alert.  

I am working on reframing the thought, "this year is tough" and instead I’m trying to choose to recognise it as a sign of psychological and neurological growth. It is the signature of a brain that has been actively re-wiring, adapting, and growing. So, as you head into that performance review, don’t forget to take a moment to acknowledge your evolution too!

Dancing through Life

You know that feeling when a killer beat drops and your body just has to move? That little shimmy, that head nod, that spontaneous kitchen boogie? It’s not just silly fun, that's your brain throwing a party, and you're invited! This week we're talking about ‘embodied cognition’. Your body isn't just a pretty package for your brilliant mind, it's an active participant in every thought, every feeling and every brilliant idea you've ever had. I love dancing! I need very little encouragement ... and to know there's a whole scientific sass-fest behind why impromptu dance-offs are basically genius-level moves, well, tbh that just encourages me even more (if that's even possible).

So how you move your gorgeous self can literally sculpt how you feel and even what brilliant thoughts pop into your head. Yup, that sassy little strut to grab your coffee, that impromptu lip-sync battle with your dish sponge, or that full-on Beyoncé moment when your anthem hits the speakers? That's you being fabulous (obv's) and that's also you brilliantly neuro-hacking! You're quite literally rewiring your brain for peak performance, mood boosts, and an explosion of creativity.

Basal Ganglia's Groove? This isn't just the part of the brain for making sure you don't trip over your own feet. Nope! When you shake what your mama gave ya, you're not just moving muscles, you're sparking fireworks in your brain's most crucial command centres. The basal ganglia is a deep brain structure, intimately involved in your motivation, reward, and emotional processing. So, when you hit that perfect beat, it's like a VIP pass for feel-good vybz directly to your emotional core. 

Why else does dancing feel so good? It's because of the movement, especially rhythmic and enjoyable movement (even if you’re the only one that believes you have it). Dancing triggers a delightful deluge of neurotransmitters. Our good friend dopamine, (read: the reward chemical), floods your system, reinforcing that dancing, well, yes, it feels amazing!!! A sensation that puts that smile on your face while serotonin, your mood stabilizer, gets a fabulous boost, helping to keep those blues at bay. It’s like your brain just chugged a double espresso of pure joy! It also explains why I feel low when I haven't been out cutting loose for a while! 

The unsung hero? Your awesome brain manages your balance and coordination that plays a role in cognitive functions, including attention and language. Dance moves, even if they're just in your head, require coordination that fine-tunes your cerebellum, making you sharper and more focused. When you're grooving, you're not just mindless, you're making decisions about rhythm, space, and expression. This lights up your prefrontal cortex like a christmas tree, this executive control center of your brain, which is responsible for planning, problem-solving, and decision-making is enjoying a C-Suite master class. For leaders this means dancing literally makes you a better strategist! 

And the best part? If some unsuspecting soul catches you mid-move, own your space like the king or queen you are as you might just accidentally sprinkle some unexpected happiness their way. Or, at the very least, you’ll serve up enough delightful confusion to momentarily obliterate whatever mundane worries they were clinging to. Seriously, we should class dancing as a public service! So, next time that irresistible tune starts playing, don't sit it out. Get up, get down, and let your body lead the way!

Stoicism

Is your calendar a battlefield? Your inboxes (plural) a war zone? You’re spinning plates, putting out fires, trying to move people in the same direction? All while the request for a budget redraft is thrown out to you like a tactical nuke.

I had a day this week were literally almost everything planned did not go to plan and even worse just went plain wrong. That said, I ended the day with a big smile on my face and a feeling of accomplishment. How so?

What if I told you the solution to your sanity when faced with such crunch times isn't some complex new framework or a six-step of plan to crush it in Q4? Nope…my strategy? It is a 2,000 year old philosophy with a modern twist. 

I'm talking about Stoicism! Now, before you picture me in a toga, chanting, let me clarify. Modern Stoicism has nothing to do with being an emotionless or a joyless grump. Think of it less as a philosophy and more as a mental operating system. Here's how this ancient wisdom can transform your manic days into a calm, resilient, and deeply human force.

If you take only one thing from Stoicism, make it this! 

Focus on what you can control, and ruthlessly let go of what you can't. This is the Stoic golden rule, and in my humble view it is indeed pure gold! Words to live by! 

Looking at the many things on your life plate. Identify, what CAN'T you control? (e.g. The fact that it's Monday) and What CAN you control? (e.g. Your response, looking after yourself, and the attitude you bring to your Monday).

It sounds simple, right? But think of the mental energy you waste worrying about things completely outside of your influence. A Stoic self-leader is a master of this mental triage. They don't fret over the weather, they simply make sure their umbrella is in the car. They don't panic when a project or training event planned for the day goes sideways, they pivot and focus on the next best action.

The Stoics had four key virtues and here I’m translating them into boss-level behaviours just for you!

First we have temperance (aka: the ‘do not send that email’ virtue). In self-leadership, this means self-control. It's the ability to pause before reacting (in anger/frustration/upset), to moderate your emotions, and to not let a momentary set back dictate your long-term strategy. This is about tuning in to your motives longer-term.

Then we have courage (aka: the ‘tough talk’ virtue). Back in day this meant facing a lion, but in these times, the lion is about having the guts to give honest, respectful and kind feedback, speaking up, challenging others, and admitting when you're wrong. How much time do people spend thinking, ruminating and worrying about things they are never going to act upon? 

Next up is justice (aka: the ‘please treat people like humans’ virtue). This is about integrity, fairness, and doing the right thing. A Stoic self-leader ensures people are treated equitably, actions are just, and decisions go beyond self benefit. This means suspending existing judgements or assumptions and instead operating with openness.

And finally… wisdom (aka: the ‘big picture’ virtue). This is the strategic glue that holds it all together. It's the ability to see things clearly, to understand what truly matters, and to know how and when to apply the other three virtues. It’s the foresight to navigate the future while staying grounded in the present.

Okay, enough theory. So here’s three ways I try to live and breathe Stoicism.

Brain Dumps!

I start the week and thereafter each new day with a quick list. Divide a page in half. On the left, write "Things I Can Control." On the right, "Things I Can't." Spend most of your time and energy on the left side.

A Pre-Mortem?!

Before a big project, a new undertaking, or event etc. consider those elements that could go wrong. It’s not about being pessimistic, it's about being prepared! By contemplating potential failures, you can plan ‘if’ x happens ‘then’ I will do y. This builds resilience and contingencies in advance. It also means I sleep well!

Pause! It’s so under-rated!

When a colleague says something infuriating or a problem explodes, I don't react immediately. I yake a deep breath. Count to 3 (or 10 depending on how the day is going). Ask yourself, "Is this within my control? What is the most helpful response right now?" This small pause is a powerful act of self-leadership. It gives me the opportunity to rethink! Because remember you can only truly control you and your response.

Stoicism is about becoming intentional, resilient, and grounded. It’s about creating a fortress of calm in your mind so that no matter how chaotic things get, you can stand tall. 

Biohacking Leadership

Known through inner circles as biohacking leadership, it's all about understanding the secret language of biology and behaviour to understand the signals that others' brains and bodies pick up on to determine whether a leader is trustworthy, capable, and confident, the three dynamic ingredients that interplay for biohacking. A leadership trifecta if you will!

Warmth, is the ability to build genuine connections, evoke trust, and foster collaboration. Think about those leaders who make you feel seen, heard, and valued. They're radiating warmth! What’s the biohack? Well it’s definitely not about being buddy-buddy, it's about subtle, powerful signals such as, an open, inviting posture, a genuine smile that reaches your eyes, active listening that shows true engagement and remembering those little personal details that make people feel special. These are warmth signals, and they're the essentials for creating that psychologically safe and cohesive team.

Imagine the scene, a team member comes to their manager, clearly stressed and frustrated about a project. The biohack? Instead of immediately jumping to problem-solving, the manager focuses on active listening. They lean in, maintain eye contact, and nod to show they are engaged. When the team member finishes speaking, the manager says, "It sounds like you're feeling really overwhelmed and that this project has been a source of a lot of stress for you. Is that right?"

This simple act of validating the other person's emotions sends a powerful biological signal of empathy and trust. It shows that the leader cares about the person, not just the task. This makes the team member feel safe and respected, which in turn makes them more receptive to a collaborative.

Competence (sounds obvs I know) is demonstrating expertise, the ability to get things done, and problem-solving. When others see you as competent, they trust your judgment and believe you can lead them to success. Biohacking means competence signals are done with clarity and effectiveness. Think clear communication and decisive action when needed. We’re talking about a track record of consistent performance, and the ability to simplify complex ideas.

Imagine a team is facing a difficult decision on a project with no clear-cut answer, and the debate is causing a project to stall. The biohack? The leader listens to the different perspectives, asks a few clarifying questions, and then, after a brief pause, makes a clear, well-reasoned decision. They say, "Based on our budget constraints and the timeline we're up against, we will move forward with Option B. Here's why..."

This act of making a tough call sends a signal of decisiveness and confidence. Indecision can create anxiety and frustration in a team. By taking a stand, the leader provides a sense of certainty and control, which reduces stress and allows the team to move forward with a clear sense of purpose.

Gravitas is all about presence! How captivating is your aura of presence and impact? How do you command respect and inspire confidence, without saying a word, the calm and quiet strength that reassures and guides. Biohacking gravitas involves things like maintaining a confident, grounded posture, a calm and measured vocal tone, behaving neutrally and professionally makes others feel secure in your leadership.

Imagine a leader is speaking to a large group, but the audience is distracted and murmuring. The biohack? Instead of raising their voice or trying to talk over the noise, the leader simply stops speaking. They stand tall, make eye contact with a few people in the audience, and wait patiently.

A brief, intentional pause can be a powerful tool. It sends a non-verbal signal of confidence and authority. The silence naturally draws attention and communicates that what the leader is about to say is important. This hack demonstrates a leader's composure and self-assurance, showing that they don't need to fight for the room's attention, they already have it.

The observable biometric signals aren't vague concepts, nope, they're concrete behaviours that can be learned, practiced, and perfected. They're the non-verbal cues and deliberate actions that tell everyone exactly who you are and what you're capable of. These signals are constantly broadcasting to others your leadership! The most effective leaders don't just excel in one area, they balance warmth, competence, and gravitas, consciously adjusting their dial as the situation demands. This isn't just fluffy theory. It's grounded in neuroscience, how our brains and bodies work, making it a powerful, evidence-based approach to boosting your leadership.