The last time you misplaced your keys, you probably thought to yourself, “I wish I had a sharper mind!” Or, if you had to learn something new at school or work, you wished your brain was faster at learning and could retain information with better recall. At some point in our lives, most individuals have wanted to improve their cognition. Not just have a brain free of disease or trauma, but optimized in a way that allows you to be better, faster, fitter, stronger, and sharper.

According to an AARP survey of Americans aged thirty-four to seventy-five, nearly everyone (93%) understands the vital importance of brain health. Still, those very same people typically have no idea how to make their brains healthier or the steps they could take to make it happen. 

Dr. Bray begins this three-part series by sharing information about the brain and its function. He shares information on how we store memory, and how what we recall can constantly change throughout our lives. 

In part two (episode 468), Dr. Bray discusses eight ways to break your brain and what barriers to watch out for.

In part three (episode 469), Dr. Bray discusses the science and tools of the eight pillars of brain health. He will discuss each brain pillar with ideas and suggestions on implementing them into your life. Don’t miss this series on your brain and be inspired to become more brain healthy! 

QUOTES BY DR. BRAY
“The brain is the captain of your ship.”
“Many areas of the brain develop at different times and stages.”
“Memory is not static.”

Episode 467 Build a Better Brain: Part 1

Would you consider your weekend as a time to refresh and rejuvenate yourself? Do you find it challenging to disengage from work on the weekend? Are you sneaking checking email in the bathroom or sending work texts at your child’s basketball or soccer game? This behavior is more rampant than you know! As many as 20 percent of Americans spend nearly six hours working over weekends and holidays. Why? A project is due; you need to get caught up; this behavior will get you promoted and is expected. While all of this may be true, the cost could be your relationships and physical and mental health. 

In today’s podcast, Dr. Bray shares advice on changing your weekend to include recovery and rejuvenation. He will discuss the different types of healing and look at how you spend your week to decide on the recovery you need. Don’t miss this short, informative, and entertaining episode.&nbsp; If you can believe it, Dr. Bray finished this one in less than 10 minutes. 

*The Science of Weekend Recovery by Jeffrey Davis. Psychology Today (March/April 2023)

QUOTES BY DR. BRAY
“You need to find out how you best rejuvenate and rest.”
“Light up different parts of your brain!”
“Plan a weekend and stay away from work!”

Episode 472 The Science of Weekend Recovery

We live in a world that is rapidly changing. Due to this rate of change, we need to understand how to learn quickly and retain information longer. If you think about it, neuroplasticity is the brain's ability to change and reorganize itself in response to new experiences and learning. It's a natural process that occurs throughout our lives, allowing us to adapt to new situations and learn new skills. There is a long list of the benefits of neuroplasticity and how we can harness its power to improve our lives. In this episode, Dr. Bray discusses neuroplasticity's history, research, and benefits. You will learn how to 

• Improving Memory and Learning 
• Reducing Stress and Anxiety 
• Slowing Cognitive Decline 

Neuroplasticity is a powerful tool that can help us improve our memory and learning, reduce stress and anxiety, and slow cognitive decline. By engaging in activities that challenge our brains, we can harness the power of neuroplasticity and improve our lives in countless ways. 

QUOTES BY DR. BRAY 
“The best way to learn is in small chunks over a longer period of time, microlearning!” 
“YOU NEED TO BE LEARNING ALL THE TIME!” 
“Get comfortable with being a beginner.”

Episode 475 Neuroplasticity: The Importance of Learning for a Healthy Brain

Dr. Bray answers two of the most asked questions he has received this year.  
1. What delicious and nutritious food does research say is good for my brain? 
2. How does sleep affect my brain? 

Dr. Bray provides the latest research on blueberries and why they are widely recognized as one of the most nutrient-dense fruits. He shares research that suggests they improve memory and cognitive function. Some studies have even suggested that regular blueberry consumption may reduce the risk of age-related cognitive decline.

Dr. Bray also discusses sleep, which is often considered a luxury, but it is actually an essential component of overall health and workplace performance. He shares research on why the lack of sleep can have a significant impact on workplace performance, leading to decreased productivity, poor decision-making, and increased accidents or errors. Chronic sleep deprivation has also been linked to a range of health issues, including obesity, diabetes, and heart disease.

Dr. Bray was hitting top performance today and was able to provide all the information you need in under 10 minutes. It was all because he slept well last night and had a handful of blueberries.

QUOTES BY DR. BRAY 
“Blueberries, honey, and half & half, there’s no better dessert around!” 
“Sleep is when the best housecleaner in the world comes!”

Episode 476 Blueberries and Sleep

We all need a Plan B in life, especially in your career. Being prepared is more important than ever in today’s fast-paced and unpredictable job market. The days of staying with one company in one job for your entire career are long gone, whether by your choice or your employer's choice. Organizations are constantly changing, downsizing, and restructuring, making it increasingly difficult to predict where the job market is heading and what could happen to your job. This is why it is essential to have a Plan B in place. 

In today’s episode, Dr. Bray will discuss the following:  

What is a Plan B? 
Why is it essential to have a Plan B? 
How to Develop a Career Plan B. 
How much time should I devote to developing this Plan B? 
What if I feel I don’t need a Plan B?

Dr. Bray will walk you through the whole process in this episode. Another resource is Dr. Bray’s USA Today best-selling book, Best Job Ever. This isn’t a book you read from front to back; you find the topic you need and read that chapter. It seems that Dr. Bray’s book is more relevant now than ever!

Share this podcast with others, especially if they are changing jobs.

QUOTES BY DR. BRAY
“Everything about what we do is constantly changing.”

Episode 477 Your Career Plan B

On today’s podcast, Dr. Bray answers a listener’s question on loneliness. Tune in to learn about the neuroscience and psychology of loneliness, what happens in the brain, and specific action steps you can take to combat loneliness. In a world where loneliness is increasing exponentially, it is important to understand this issue and notice the signs and warning markers of isolation. 

If you want to learn more, see below for specific research into the topics Dr. Bray discussed on this episode. 

“Loneliness and social isolation as risk factors for coronary heart disease and stroke: systematic review and meta-analysis of longitudinal observational studies” by Nicole K Valtorta et al. Heart 

“Loneliness matters: a theoretical and empirical review of consequences and mechanisms. Annals of Behavioral Medicine” by Louise C. Hawkley et al. Annals of Behavioral Medicine 

“The growing problem of loneliness” by Cacioppo & Cacioppo. The Lancet 

“Brain structure links loneliness to social perception” by Ryota Kanai et al. Current Biology 

“The association between social relationships and depression: a systematic review” by Ziggi Ivan Santini et al. Journal of Affective Disorders 

“The neuroendocrinology of social isolation” by John Cacioppo et al. Annual Review of Psychology 

“Social media use and perceived social isolation among young adults in the US” by Brian A. Primack et al. American Journal of Preventative Medicine 

“A meta-analysis of interventions to reduce loneliness” by Christopher M. Masi et al. Personality and Social Psychology Review 

“Mindfulness training reduces loneliness and increases social contact in a randomized controlled trial” by Emily K. Lindsay et al. PNAS

QUOTES BY DR. BRAY 
“Loneliness can creep in no matter how connected we may appear or seem to be.”
“The key to perception is understanding.”
“Social media never replaces personal connection.”

Episode 485 Insights Into Loneliness and the Brain

Self-Awareness is the meta skill of the twenty-first century. Dr. Bray has recently been studying self-awareness in the workplace and shares the latest research on how self-aware the individuals are you work with. (buckle-up some of the research is shocking!) But more importantly insight into how both internally and externally aware you are. 

Research shows that only about 10-15% of people are truly self-aware. The rest of us have blind spots and biases that prevent us from accurately understanding our own behavior and its impact on others. In part one of this series on self-awareness Dr. Bray discusses what self-awareness is and what it looks like in both our professional and personal lives. 

He also shares examples of why so many individuals are not self-aware and how it is impacting their careers and relationships. You don’t want to miss this engaging and informative podcast. Thanks to Tash Erich’s incredible book on this subject and her extensive research. 

**To learn more about self-awareness in the workplace read Dr. Tasha Eurich’s book "Insight: The Surprising Truth About How Others See Us." Tasha Eurich provides a refreshing and well-researched perspective on self-awareness, offering practical tools and strategies that readers can apply to their own lives. It's a thought-provoking read that has the potential to inspire personal growth and improve our relationships with others. 

QUOTES BY DR. BRAY 
“Blind spots will stop you from being self-aware.” 
“No one is born with self-awareness.” 
“We think we know how others see us, but we don’t!”

Episode 489 The Surprising Truth of You: Part 2

Self-Awareness is the meta-skill of the twenty-first century. Dr. Bray has recently been studying self-awareness in the workplace and shares the latest research on how self-aware the individuals are you work with. (buckle-up some of the research is shocking!) But more importantly insight into how both internally and externally aware you are.

Research shows that only about 10-15% of people are truly self-aware. The rest of us have blind spots and biases that prevent us from accurately understanding our own behavior and its impact on others. In part three of this four-part series on self-awareness, Dr. Bray discusses the cult of self and how it impedes our ability to become self-aware and have personal insights.

Dr. Bray shares examples from research on the impact of social media on self-awareness and the new “cult of self-mentality.” You don’t want to miss this engaging and informative podcast. Thanks to Tash Erich’s incredible book on this subject and her extensive research. 

**To learn more about self-awareness in the workplace read Dr. Tasha Eurich’s book "Insight: The Surprising Truth About How Others See Us." Tasha Eurich provides a refreshing and well-researched perspective on self-awareness, offering practical tools and strategies that readers can apply to their own lives. It's a thought-provoking read that has the potential to inspire personal growth and improve our relationships with others.

QUOTES BY DR. BRAY
“Life will not serve up happiness for you all of the time.”
“You have to do the hard things to feel special; you are your own superhero!”
“Every great accomplishment is because you put hard work into it.”

Episode 490 The Surprising Truth of You: Part 3

In the relentless pursuit of personal and professional efficiency, individuals have long been captivated by the secrets of ultra-productive people. At the crossroads of time management, psychology, and habit formation lies groundbreaking behaviors that can help us reach our goals.

On today’s podcast, Dr. Bray embarks on a transformative journey, delving beyond the conventional wisdom of productivity tips. Instead, he invites you to explore the uncharted territory of 15 distinctive strategies that have propelled ultra-productive individuals to unparalleled heights of accomplishment. From the nuanced psychology of motivation to the intricacies of effective delegation, Dr. Bray dissects a surprising aspect of productivity, laying bare its mechanisms and illuminating how it operates in the real world.

This podcast serves as a guide and a catalyst for personal and professional transformation, inviting you to embrace productivity in its most authentic and impactful form. Remember to choose only one habit to work on at a time! When you have mastered one, then move on to another. You will learn and be motivated by Dr. Bray's insights in today’s podcast. Buckle up! Some of the advice might surprise you.

QUOTES BY DR. BRAY
“We have to set priorities that are the most important for us to accomplish and try to do them first.”
“Put your phone away to keep your train of thought and productivity going.”
“Make it home in time for dinner.”

Episode 500 15 Habits of Productive People

It is the final podcast on our Insights series of our focus where we dive deep into the fascinating world of self-awareness from Tasha Eurich's groundbreaking book, "Insights." Dr. Bray shares insights, tools, and information to challenge our assumptions about the journey to genuine self-understanding. Dr. Bray discusses the surprising truths about what true self-awareness is, why we often misunderstand it, and how it can transform our lives both personally and professionally.

In this last episode, we discuss the cult of self and why narcissism is blocking your insights and gaining insight from others. Dr. Bray discusses how to move from self-absorption to self-awareness. Dr. Bray warns that a few individuals may get their feelings hurt from this episode as self-awareness kicks in high gear from the content that is shared. The need to change may be the insight you get today!

This is an episode you don't want to miss.

Episode 504 Insights: Figuring Out How Others See You and How You See Yourself - Part 4

I love to read! I often get strange looks and questions when I announce I recently finished a book. I also get interesting questions that range from Am I a speed reader? To how do I read books: audio, paperback, or on Kindle? 

In today’s episode, I wanted to have a book club on the rules of reading. I often think individuals don’t read because of preconceived notions about reading. This podcast will be much different than you think, and you may find a desire to pick up a book, listen to a book or share your favorite book with a friend.

Thanks to Ryan Halliday of the Daily Stoic for writing a fantastic article on the rules of reading. I mixed my thoughts with his to develop a strong list of reading rules. 

QUOTES BY DR. BRAY 
“I don’t believe in speed reading. Why would I want to speed read through an absolutely fantastic book?” 
“Reading is better, lasts longer, and you can recall it faster, if you take notes.”
“Beat those books up!”
“Don’t just read books, re-read books!”

Episode 507 Rules of Reading

Every human has a longing to connect with others and build relationships. This seems especially difficult in the workplace as workload increases, hybrid work environments decrease in-person contact, and connection activities rarely occur. In this type of setting, we may feel confused about when to open up or how to ask the right kind of questions that help us get to know those we work with better. We often get stuck in the shallows of small talk.

In today’s episode, Dr. Bray shares five skills for authentic communication. These five skills help you build and maintain relationships in the workplace. Research shows you are happier and more productive at work if you have friends.

To learn more go to: 
**5 Skills for Authentic Communication by Elizabeth Millard. Experience Life Magazine, November/December 2023 Edition.

Episode 509 Creating Authentic Communication

In today's podcast, Dr. Bray answers the question, "Is loyalty dead?" 

One of the long-lost values we rarely hear of anymore, Dr. Bray explains how loyalty is key to any relationship, whether it be a personal, romantic or a workplace relationship.

Loyalty is often considered a foundational element in developing and maintaining loving relationships. In a romantic context, loyalty can be understood as the commitment and fidelity one partner has to another. This includes emotional and physical fidelity and a commitment to supporting and prioritizing the relationship. When individuals feel secure in their partner's loyalty, it can foster feelings of love and deepen their emotional connection.

On the other hand, loyalty is not limited to romantic relationships and can also play a significant role in friendships and familial relationships. In these contexts, loyalty may be expressed as standing by a loved one during difficult times, providing support and assistance, and maintaining the relationship despite challenges. When individuals experience loyalty from friends and family, it can contribute to a sense of belonging and love, further strengthening these important social bonds. Overall, loyalty is a crucial component in developing and maintaining loving relationships across various contexts.

To learn more about loyalty, read a fantastic article that was recently published in Psychology Today called Love & Loyalty by Hara Estroff Marano. Dr. Bray references and shares the article during his podcast.

QUOTES BY DR. BRAY
“Loyalty is a moral principle that needs to be talked about more.”
“Work should not come first.”
“These mundane moments of life together are the basis where trust and loyalty begin.”

Episode 510 Is Loyalty Lost?

In today’s episode, Dr. Bray shares the latest and greatest neuroscience in the news. He has searched the latest research to bring you recently published research on the brain. Dr. Bray will discuss new findings on depression and how to reduce your risk of depression. He will also discuss dopamine and how researchers are finding more roles dopamine plays in the brain. Dr. Bray will close out the podcast by discussing new napping research! Who doesn’t love a nap, especially when science backs you up on all the good reasons to nap. You don’t want to miss this episode!

Episode 511 Neuroscience in the News: Depression, Dopamine, and Napping

The beginning of the year is always an exciting time to think about who we are and what we want to accomplish. During the holiday season, a tragic event occurred to a member of the Adaption family that completely changed how I viewed my life and who I wanted to be in 2024. In this episode, I get a bit more personal on my goals for 2024 and how I am focusing more on “Who I Want to Be” versus “What I Want to Accomplish.” I am hoping it will motivate you to rethink and revise your goals this year. 

QUOTES BY DR. BRAY 
“When we focus on who we want to be, personal development goals are crucial for your happiness.” 
“Knowing our values helps us navigate life more effectively and form and maintain relationships.” 
“When we’re intrinsically motivated, we’re more likely to persist in the face of obstacles.”

Episode 512 Revisit, Revamp and Redo Your 2024 Resolutions

Hello, fellow strollers, saunterers, and speed-walkers! Have you ever considered that your daily walk is not just a journey for your feet but also a gala for your brain? Neuroscience and cognitive psychology have teamed up to reveal why putting one foot in front of the other is a smart move, literally! In today's episode, Dr. Bray will share information and examples from a neuroscience and cognitive psychology lens of the top six reasons you should be walking more.

1. A Stroll for Your Soul, A Jaunt for Your Brain
2. Unleashing the Creativity Kraken 
3. Strolling Away the Stress
4. The Social Stride
5. Memory Lane is an Actual Path
6. The Sleepy Time Connection  

Remember that walking is not just about reaching your destination; it's about enriching your mind, sparking creativity, busting stress, and enjoying friends and family. It can even help you improve at work! Your brain is begging for you to take a walk today.

QUOTES BY DR. BRAY
“We should have walking meetings!”
“When you walk with friends, you’re less likely to not show up.”
“Walking isn’t just about reaching your destination, it’s about enriching your mind, sparking creativity, busting stress, and enjoying the company of others.”

Episode 513 The Brainy Benefits of Walking

It is an amazing experience when you witness excellence. It doesn't matter whether it is in sports, music, theater, medicine, innovation or your workplace, to name a few. Recently, I attended a community concert featuring a 200-member choir, all under the direction of Juilliard-trained conductors. The performance exceeded all my expectations and was a lesson in brilliance and excellence. This encounter prompted a self-reflective question: how often do people, driven by speed over quality, miss the opportunity to create excellence?

Today's podcast delves into the neuroscience behind why we default to mediocrity, citing our brain's energy. We will also discuss how challenging our comfort zones releases neurotransmitters that boost motivation and enhance learning, suggesting a weekly practice of boundary-pushing activities. The psychological concept of cognitive dissonance is also explored as a force that drives us from complacency to aspiration, alongside the habit loop's role in forming new patterns of excellence. What an incredible way to start out 2024 by committing to excellence as a foundational resolution for the new year.

QUOTES BY DR. BRAY 
“Try harder, be excellent, decline mediocrity.” 
“Our ability to try is never out of our control.” 
“Mediocrity is a product of our comfort.”

Episode 514 The Menace of Mediocrity

In today's episode of "The Dr. CK Bray Show," we delve into the emotional intricacies of the workplace, a space where drama often unfolds in the form of power struggles, ego clashes, and the all-too-common practice of throwing colleagues under the bus. This episode tackles a question that resonates with many: Why do we take work so personally? The discussion explores whether our jobs are simply a means to an economic end, a yardstick for societal status, a cornerstone of identity, or perhaps all three. Dr. Bray aims to dissect the reasons behind our emotional investment in our jobs and offers strategies and tools to navigate the workplace with less emotional turmoil and more resilience.

QUOTES BY DR. BRAY
“When we entangle our self-worth with our work performance, every piece of feedback, everything that goes wrong feels like a personal attack.”
“Remind yourself that ‘This feeling is not who I am’. Emotions come and go.”
“Treat yourself like you treat other people.”

Episode 515 How to Stop Taking Work So Personally

“There is one skill that lies at the heart of any healthy person, family, school, community organization, or society: the ability to see someone else deeply and make them feel seen—to accurately know another person, to let them feel valued, heard, and understood.” 

In working with clients, they often wonder why they: 
- Didn't get promoted 
- Don't have friends at work 
- Have bad relationships at work and at home 
- Don't feel understood or heard by others 

In today's podcast, Dr. Bray discusses how to engage with others, which we, as humans, don’t do well. All around us are people who feel invisible, unseen, and misunderstood. Dr. Bray recently read How to Know a Person, by David Brooks and wanted to share insights, tools, and knowledge to help us do better at connecting with others. The act of seeing and understanding another person, Brooks argues, is profoundly creative: How can we look somebody in the eye and see something large in them and, in turn, see something larger in ourselves? 

Dr. Bray highly recommends this as a 2024 read: How to Know a Person by David Brooks. 

QUOTES BY DR. BRAY 
“Attention is an all-or-nothing thing.” 
“Everyone in a conversation is facing a conflict of self-expression and inhibition.”

Episode 516 Brainwaves and Banter

We want a high-paying job, but we don’t want to work long hours or get the education or training needed to get that job. We want to start a new company or write a book, but we aren’t willing to put in the evening hours to begin to accomplish those goals. In today’s podcast, Dr. Bray discusses two important topics. What are you willing to trade off for the goals you want to accomplish or the type of person you want to be? And what is your story or narrative about money? Dr. Bray dives into these two topics, the impact both have in our daily lives, and how our brain perceives our goals, ambition, and definition of success. This podcast will create some discussions around the dinner table.&nbsp; References: *Sunday Firesides: There are No Trade-Off-Free Options. Brett &amp; Kate McKay. Art of Manliness podcast. 1/20/2024 *Richard Rohr Daily Meditations. The Story of Accumulation 2/6/2024&nbsp; QUOTES BY DR. BRAY “Sometimes we think we have more when we actually have less.”

Episode 517 Money and Trade-Offs

Dr. Bray’s “Take Your Brain to Work” offers an enlightening journey into the intricacies of our brains and how understanding their workings can revolutionize our professional lives. Dr. Bray delves into the latest neuroscientific research to uncover practical insights that can improve productivity, creativity, and communication in the workplace. Dr. Bray provides evidence-based strategies to enhance individual and team effectiveness.

Whether you're a leader looking to foster a more innovative team culture or an individual striving to achieve peak performance, Dr. Bray serves as a guide to harnessing the power of the brain for professional success. 

**Read John Medina’s “Brain Rules for Work: The Science of Thinking Smarter in the Office and at Home.” It is an excellent resource into learning more about today’s topic. 

QUOTES BY DR. BRAY 
“What you choose to expose yourself to will profoundly affect how your brain is going to function.” 
“Your brain doesn’t know the difference between good and bad.”

Episode 518 Take Your Brain to Work: Part 1

Dr. CK Bray shares insights into the dynamics of group interactions, emphasizing the challenges within teams, citing factors such as in-fighting, asymmetric job distribution, and confusion about goals that hinder their effectiveness. He delves into the neuroscience behind team dynamics, highlighting the critical role of trust, which can be measured through oxytocin levels in the brain. Learn how an experiment involving oxytocin nasal spray revealed its power to foster trust among strangers, shedding light on its impact on team cohesion. Dr. Bray explores Google's Project Aristotle, underscoring the significance of psychological safety and trust in fostering high-functioning teams. 

**Read John Medina’s “Brain Rules for Work: The Science of Thinking Smarter in the Office and at Home.” It is an excellent resource into learning more about today’s topic. 

QUOTES BY DR. BRAY
“Go make your team better!”

Episode 519 Take Your Brain to Work: Part 2

In this podcast episode, Dr. CK Bray discusses the phenomenon of "Zoom fatigue" and its impact on our brains. ​ He explains that the visual nature of video conferences taxes our brain's resources, as almost half of our brain is devoted to processing visual information. ​ Additionally, the constant staring at screens and prolonged eye contact during video chats can be uncomfortable and lead to misunderstandings. ​ Dr. Bray offers suggestions to combat Zoom fatigue, such as incorporating regular phone calls instead of video conferences, modifying on-camera air time, and improving social dynamics within video conferences. ​ He also emphasizes the importance of taking regular breaks and changing environments to reset our brains. 

If you want more information, Dr. Bray highly recommends “Brain Rules for Work: The Science of Thinking Smarter in the Home and in the Office.” By John Medina 

QUOTES BY DR. BRAY 
“Video meetings are an energy suck. Sprinkle in some phone calls!” 
“When you’re giving feedback, make sure you’re on the same page.” 
“Take breaks! You’ll outperform everybody else.”

Episode 520 Take Your Brain to Work: Part 3

It seems like we are more tired and less motivated than ever before. 

We often want to “just get through the day” rather than transcend it and seek out excellence in all we do. 

What’s behind this ebb in energy and the increase in feeling of overwhelm and overload? 

In today’s podcast, Dr. Bray shares insights into your mental bandwidth. Based on an article from Brett and Kate McKay called “What Happened to Our Mental Bandwidth?” Dr. Bray discusses the changes that have occurred over the last decade that have had a large impact on your mental bandwidth and the implications to energy, behavior, and performance. 

He will also share ideas (both old-school and new-fangled) to help you increase your bandwidth and understand the brain bandwidth of others. 

*To read the article by Brett and Kate McKay go to  
https://www.artofmanliness.com/character/behavior/what-happened-to-our-mental-bandwidth/

QUOTES BY DR. BRAY 
“I highly recommend reading The Shallows” 
“Our phones are energy vampires.” 
“Start saying NO to things; anything extra or not worth your time.”

Episode 521 What Has Happened to Your Brain Bandwidth?

In the realm of mental health, the importance of a good night's sleep cannot be overstated. Recent research sheds light on the vital connection between our sleep habits, the natural rhythms of our bodies, and our psychological state. The study brings to the forefront evidence that disruptions in sleep patterns and the body's internal clock — known as circadian rhythms — are not just a result of mental health challenges but may, in fact, play a role in causing and worsening these conditions.

Dr. Bray, a leading expert in the field, will delve into the implications of this groundbreaking study and explore the emerging narratives from the research and how these findings may revolutionize the approach to mental health treatments going forward.

In addition to the implications for mental health, Dr. Bray discusses another pressing issue in the modern workforce: the identification of future leaders in a remote work setting. As the corporate world continues to shift towards remote operations, traditional methods of evaluating potential leaders need to evolve. Dr. Bray will highlight the essential tools required for the effective discernment of leadership qualities from afar while also drawing attention to potential obstacles that could impede the acquisition of reliable information in this new virtual landscape.

With a shift to remote work comes a necessity for a new skill set. Identifying and nurturing these competencies will be crucial for any organization aiming to stay ahead in a rapidly changing professional environment. Dr. Bray shares insights to pave the way for developing these new paradigms in leadership and professional development.

*Sleep, Circadian Rhythm, and Mental Health. Proceedings of the National Academy of Sciences (PNAS). Feb 19th, 2024

*How to Identify Future Leaders in a Remote Environment. KORN FERRY (online article)

QUOTES BY DR. BRAY 
“When you sleep you need it cool and dark.” 
“When you don’t sleep, you’re more likely to get triggered and angry.” 
“Take in-person opportunities as often as you can.”

Episode 522 Neuroscience in the News: Sleep and Leaders

Depression is the most common mental health problem in the world. According to surveys, about 1 in 10 American adults will experience a major depressive episode in their lifetime. What is often not discussed is the effects of depression on relationships, both personal and professional.

In today’s episode, Dr. Bray unpacks research-backed approaches for maintaining a healthy relationship with friends and family who struggle with depression. 

** Thanks to Brett and Kate McKay for their article “How to Maintain a Healthy Relationship with Someone Who’s Depressed published on February 20, 2024 on the “Art of Manliness Website” 

**To learn more get the book “When Someone You Love is Depressed: How to Help Your Loved One Without Losing Yourself.” By Laura Rosen and Xavier Francisco Amador.

QUOTES BY DR. BRAY 
“Learn all you can about depression.” 
“They need to know you’re there with them during the hard times.” 
“There isn’t a cure for depression.”

Episode 523 Having a Relationship with Someone Who Struggles With Depression

One of my first jobs was as a lifeguard at Alta Canyon Swimming Pool. To earn extra cash, I taught swim lessons. I also worked at Dry Cleaners, a yogurt shop, a pharmaceutical company, and about three other companies/careers before starting the Adaption Institute. One of my favorite things to do at the Adaption Institute when it was just starting was coaching people in their careers. I learned so much from hearing people’s stories and experiences.

There is something great about getting the advice of someone who has “been there and done that.” My combined experience with those of over 3,000 people I have worked with over the years has come to you in this podcast.

I read an article by Ryan Holiday, who runs the Daily Stoic website and is one of my favorite authors. His article, "37 Pieces of Career Advice I Wish I’d Known Earlier,” sparked this podcast. I share some of his, my own, and the advice of those I have worked to help you out, no matter where in your career you are. I am sure you will enjoy it.

QUOTES BY DR. BRAY
“Watch people. Use your eyes, not your ears.”
“Be the driver of your career.”
“Rarely does something happen faster than we think it will.”
“You shake the orange tree, and lemons fall out.”

Episode 524 Things I Wished I Would Have Known at the Start of My Career

In recent years, particularly in the wake of the Covid-19 pandemic, many of us find ourselves grappling with a common dilemma: the midpoint of our careers. It's a juncture marked by a mix of emotions—unmet expectations, lingering doubts about missed opportunities, and contemplation of paths not taken. Yet, amidst these uncertainties, experts highlight an often-overlooked aspect: middle age presents a profound opportunity for growth and self-reflection. It's a pivotal moment to reassess our priorities, leverage our experiences, and chart a course that resonates with our aspirations for the latter half of our professional journey.

In today's episode, Dr. Bray will explore six pivotal questions that will help you reevaluate your career and what you want to accomplish. These questions serve as compass points, guiding us toward a clearer understanding of our career trajectory while empowering us to pursue the direction that most authentically aligns with our goals and ambitions. 

QUOTES BY DR. BRAY 
“You are made up of a lot of different YOUs.” 
“You have to decide how you define success.”

Episode 525 Questions to Ask Yourself at the MidPoint of Your Career

Does this describe you? Despite your best efforts, you are constantly late to meetings and appointments of all kinds. You always try to cram in one more thing before you leave. You frequently underestimate the amount of time things take. Every task expands to fill more time than you can afford. No matter how early you start your day, you're always racing against the clock. At the end of the day, you wonder where all the hours went. You might be time blind! In today’s episode, Dr. Bray discusses what time blindness is and some of the solutions that can quickly solve this malady. You will be surprised by what you find. **Time Blindness: Why You’re Always Late, Why You Underestimate How Long It Takes to Finish Something, and What to Do About It. Chris Guillebeau (March 20th, 2024). From Yearofmental  QUOTES BY DR. BRAY “Allow more time for transitions, it will change your life!” “Plan rest periods to avoid the hyper-focus/burn-out cycle.”

Episode 526 Are You Time Blind? A Brain View of a Common Phenomenon

FAN FAVORITE EPISODE 242&nbsp;Most great chefs don’t use recipes when creating a great dish. A dash of this, a pinch of that and they make a mouth-watering masterpiece! In much the same way you have to learn the skill and art of negotiation. With some practice you can improve your ability to negotiate to a win for both parties. &nbsp;Understanding when to negotiate, the role your emotions play, what you do wrong, and the structure of effective negotiation increases the odds of creating value for both parties.

You MUST Learn the Art of Negotiation

The Dr. CK Bray Show is a 20-minute science and research-based podcast that aims to provide the information you need to create a better life and career. Dr. Bray shares the latest research findings in the areas of business, personal excellence and achievement, resilience and thriving, career, learning, leadership, change, and health.  He also provides a one-stop resource for actionable advice and tools to cover every aspect of your life. Be prepared to be simultaneously educated and entertained.

The Dr. CK Bray Show

Popular tracks