Brain Care: Part 1 - Move Your Body!

Time to read: Less than 1 minute

The first element of neuroplasticity (flexibility in the brain) is movement. Movement can be workouts at the gym, walks with your dog, or simply the activities of daily living. More movement is better, and any movement is good.

Here is your simple challenge: Move more.

If you move a lot already, where can you add more around the edges or mix it up? If you don’t move much, how can you take one little step (literally and figuratively).

Where can you add a little more movement to your day?

• Take the stairs
• Park far away from the door
• Extend your walk
• Add a second walk
• Stretch while you watch Love Island
• Do a few more reps at the gym or add 15 minutes of cardio
• Take a class

The great thing about movement is that once you start, your body wants more and before you know it, you are in a self-perpetuating good habit. So, get up right now and move. Even if that’s a stretch at your desk.

If you are enjoying back to basics, tell your friends! They can sign up here.

Caring For Your Fried Brain

Time to read: So, so short

I notice at the end of summer, everyone goes to mush. People want to enjoy the last warm days, and no one wants to consider deep thoughts. Kids return to school, and routines shift back to the activity of fall. It’s paradoxically a lazy and chaotic time.

While enjoying your last weeks of summer and preparing for the rocket ship that is fall (whether you have children or not), the next few newsletters will take you quickly and easily back to the basics.

Here’s the context: The human brain is more flexible than researchers used to think. Into old age, your brain can change and learn new things. Brain flexibility is called “neuroplasticity.” For the next few weeks, I am going to share the 5 elements to maintain neuroplasticity and give you one simple challenge each week to enhance that element for yourself.

We’re going to keep it simple and immediately applicable. Please share this article with your colleagues. They can sign up here..

Introverts And Extroverts….Can't We Get Along?

Time to read: 2 min, 5 seconds. It's a long one.

We’ve explored the power of introverts and extroverts. The bottom line: Introverts are tired of being told, “speak up more,”and wish for more space to think. Extroverts never want to hear, “you are too much,” and long to brainstorm with other people.

So, in organizations, how do introverts and extroverts work effectively together?

Here are three concrete recommendations:

1. Be transparent with each other. Instead of assuming the people know what you need, tell them. It sounds like this,
• I am an introvert. My brain needs time to process. When I’m silent, I’m paying attention and processing multiple lines of information. I need time to synthesize and then will return with a comment or recommendation. I’m not ignoring you, and I promise, I will reply—just not this second.
• I am an extrovert which means my brain works best when I process with other people. I think out loud so sometimes the words out of my mouth are a work in progress so don’t take them as fact. Let me think out loud and socialize. Once I’ve settled on my answer, I’ll confirm my final thoughts and requests.
2. Pay attention to other people’s needs.
   • If you notice an introvert becoming flooded, call a break or suggest the conversation continue tomorrow. If you see an extrovert getting shut down, request to let them finish talking.
   • When you lead a meeting, structure various ways to share information. For example, give people a moment to write their thoughts before sharing. Send important requests for information ahead of time so introverts can think without being put on the spot.
3. Take responsibility for yourself.
   • Extroverts! Go into meetings and social events with a plan to listen and ask questions. Train yourself to pause 30 seconds longer than is comfortable to give other people a chance to speak. If you are talking too much, shut your mouth.
   • Introverts! Prepare your thoughts ahead of time so you are ready to share your ideas. If you are put on the spot or your brain is full, speak up. Let the group know you need a break. Then take that break and come back refreshed and ready to share.

Many of you have reached out to say how helpful this mini-series has been. If you have additional questions, please email me . I will address them next week!

The Power of Extroverts

Time to read: 1.46 minutes (the same as the Introverts!)

Last week, this mini-series talked about the power of introverts. If you missed it, you can find it here.

The power of Extroverts is also profound. They can work a room and influence others. They bring life and energy. You often know what they are thinking…every single thought..

When you think of successful leaders, you often think of extroverts…the person who owns the stage, can spend all night working a room full of people, and the person who can talk to anyone. (Recall the first in this mini-series said that 70% of CEOs identify as Introverts).

Extroverts are all about the people. Goodness, I love people!

Superpowers of extroverts:

• Fast thinking
• Easy communication
• Charming
• Open
• Form fast connections

If introverts get crushed, extroverts often hear messages like, "You are too much/too loud/too talkative." "You need to slow down/be quieter/stop squirming." It's demoralizing to feel like you can't show up as yourself.

If you are an extrovert, let it out Do your thing. Don't worry that you are "too much." You have a right to be naturally you. Be transparent about your needs. Sounds like this, "Hey kids, I am going to stay after the concert to socialize. If you want to head home earlier, then we should drive two cars." Also, be mindful of the needs of others. Slow down and give the introverts space but don't subsume your own needs while trying to accommodate others.

If you are an introvert, let the extroverts in your life fly. Let them socialize and talk and process. If you find them exhausting, give yourself space without dampening their spirit. Extroverts need a good listener and often that person is YOU. (See the note from my fridge above. Great advice for honoring Extroverts.)

Next week, I'm going to talk about how Introverts and Extroverts can best work together Then I'll answer all your questions!

The Power of Introverts

Time to read: 1.46 minutes

This is my actual fridge

Last week, I shared some context about Introverts and Extroverts, recommended Susan Cain's book, Quiet: The Power of Introverts in a World that Can't Stop Talking, and shared her concept of the Extrovert Ideal.

Before I dive into detail on Introverts and Extroverts, a caveat: Each person is unique. Each person has traits from both and will show up differently in different situations. For the sake of clarity, I am generalizing.

And now…the wonderful Introvert!

Here's the thing: The power of introverts is profound. My daughter will go into her room - ALONE - and come out an hour later with a concept for an essay, which she created BY HERSELF! To this mom who needs an entire committee to vet an idea, her process feels like a miracle.

I know corporate vice presidents who sit quietly for an entire meeting and then pop out with the three most important sentences spoken all day.

Many introverts carry a quiet magic. People are drawn to them. They garner trust.

Introverts are powerful if organizations and families can give them space to work their magic.

In organizations and families, introverts get crushed. The extroverts move quickly and expect everyone to move at the same speed. (Remember the Extrovert Ideal?)

Here are some of the superpowers of introverts:

• Observant
• Synthesize a lot of information
• Thoughtful
• Considered
• Cautious

Introverts don't waste words. They need space and time to think and recharge. Many introverts process slowly and honestly as a result, come up with more considered responses than the fast-thinking extroverts. (Remember, I'm uniquely qualified to make this statement.)

Take a look at the photo above. The info about how to care for Introverts is spot on.

If you are an introvert, be transparent. Let people know you need time to think. Tell people you will process their questions and get back to them. Then, actually get back to them. When you set expectations around your needs and then deliver, you build trust and create an environment for your success.

If you are an extrovert, shut your mouth. Breathe. Pause. Stop interrupting. Let the introverts in your life finish their thoughts, even if it feels excruciating to you. (And oh my, it is so excruciating to wait…which is my problem, not the introvert's.)

Please reach out with questions, observations, or challenges. I plan to write about this for a few more weeks and would love to include your specific questions.

Next week, I'll talk about the power of Extroverts.

P.S. If you love this newsletter, please share it with your colleagues. They can sign up here.