Surprising Science of Mental Brakes

Introduction

• Human brain compared to a sports car
  • Capable of reasoning, problem-solving, planning, etc.
  • Like a sports car, it needs brakes to stop effectively
• Wrong way to apply mental brakes: Swerving and accelerating
• Need to know how to apply the right mental brakes

Speech Context

• TEDx talk at Davidson Academy (school for gifted and talented)
• Speaker: Clinical psychologist

Key Insights

• Gifted individuals also face suffering and negative thoughts (e.g., unlovable, shame)
• Importance of knowing how to slow down one’s mind
• Relational Frame Theory (RFT) and Acceptance and Commitment Therapy (ACT)
  • Studied for 30 years
  • Filter of study: language and cognition

Learn it in One, Derive it in Two, Put it in Networks

• Related to understanding names and objects
  • Only humans can do this (chimps, pets cannot)
  • Example: Naming an apple “yabuka” and visualizing its juice
• Extension to derive relations between objects
• Problem-solving tool can turn on us, creating negative impacts
  • Negative self-evaluations, like feeling inadequate

Limitations of Problem-Solving Mode

• Obsessive-compulsive disorder from avoiding thoughts
  • Example: Donuts and hats associations
• Reality: We can't unlearn something, thoughts stay with us
  • Example: One, two, three as unforgettable numbers

The Role of Wisdom Traditions

• Importance of wisdom/meditation practices to find mental brakes
• Mindful awareness of thoughts
  • Observing thoughts with curiosity and distance
  • Example: Watching clouds, leaves, or cars

Practical Techniques

• Naming Your Mind: Distances you from your thoughts
  • Example: Speaker names mind "George"
• Singing Negative Thoughts: Reducing impact by singing them
  • Example: “I’m really bad” sung to “Happy Birthday” tune
• Word Repetition: Normalize distressing thoughts by rapid repetition
  • Example: Repeating “milk” removes its emotional weight
• Using Cartoon Voices: Lightens the impact of negative thoughts
  • Example: Negative thoughts spoken in cartoon voices or those of disliked politicians
• Public Declaration: Extreme exposure to thoughts
  • Example: Writing a negative thought on your chest or shirt
• Screensavers with Thoughts: Frequent, casual exposure
  • Example: Screensaver stating, “Deep down, there’s something wrong with you”

Visualization Techniques

• Imagining oneself as a younger child expressing negative thoughts
  • Evokes self-compassion and understanding

Conclusion

• Importance of shifting from controlling thoughts to observing them
• Emphasis on self-kindness and dispassionate curiosity
• Mental brakes prevent mental breaks
• Speaker's hope to offer useful insights