charlottegrysolle
@chargrysolle
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Ideas, coaching and workshops around body-based productivity, breathwork and movement.
Lisbon
Joined January 2019
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My formula for turning a shitty day into a good day in less than an hour:
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I heard
@hubermanlab
say on a podcast how he regularly stops himself from doing trivial things - like picking up a paper clip or fidgeting with a pen in a meeting.
Why does he do that? Why does it matter?
(Surprise, surprise: it has something to do with our brains 🧠)
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@hubermanlab
Without conscious effort, we spend most of our days in tunnel vision and rarely go into panoramic vision.
Now, here's the trick:
By consciously shifting into panoramic vision, you can activate the part of your nervous system associated with relaxation and calmness.
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“Errors are the basis for neuroplasticity and learning…
Humans do not like this feeling of frustration and making errors.
The few that do do exceedingly well…
The ones that don’t generally don’t learn much.”
@hubermanlab
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@hubermanlab
The beauty of this technique is that you can do it anytime, anywhere.
I am now regularly switching to panoramic vision - out on a walk, on a call, talking to someone, in the gym,...
The impact has been extraordinary.
Anyone any idea why we don't learn this in school?! 😜
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@hubermanlab
Looking at a vista or horizon is relaxing because you naturally go into panoramic vision.
Compare that to being indoors, staring at your phone or talking to somebody.
You may not notice it, but your entire visual field shrinks to a much smaller aperture - increasing alertness.
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Sometimes I think I'm turning into too much of a
@hubermanlab
fangirl but...
Show me another podcast where every single ep. is packed w/ tools, most of them behavioral, that you can start experimenting with right away in your life + gets regular people so interested in science.
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@hubermanlab
Try it. It's simple.
Simply expand your visual field and soften your eyes.
Focus on what's in your peripheral vision.
You might notice your breathing slows down. The muscles in your face and body relax.
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Now, it’s possible to train your brain to overcome limbic friction by:
• DOING things you DON'T want to do (i.e. get out of bed, go to the gym)
• NOT doing things you WANT to do (i.e. open Twitter, finish the bags of crisps)
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I've become fascinated by learning how my nervous system works, and how I can use that knowledge to think, feel and work better.
I share it all in my bi-monthly newsletter:
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"To communicate the beauty and utility of biology."
What
@hubermanlab
tells himself to get in the right state of mind before recording a new podcast episodes.
Think about your WHY before starting work to increase alertness & release epinephrine in your brain (ie adrenaline).
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By consistently doing this, you are strengthening the ‘go’ & ‘no-go’ neural pathways .
These are the neural circuits involved in motivating you to do something (self-discipline) or not do something (self-control).
(And yes there's a difference! 👇)
Self-control and self-discipline are 2 terms we use interchangeably but have separate psychological functions:
Self-control is saying "no" - to stop you from doing something you know you shouldn't.
Self-discipline is saying "go" - to do what you said you'd do.
3 tips for each:
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Ever noticed how most problems & worries seem smaller after a walk outside?
There is a neurological reason for that.
By walking, you’re literally shutting off the threat detection center in your brain.
That’s 'optic flow' in action.
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The no-go circuit doesn't know the difference between a paperclip and say, a phone or a bag of crisps.
A well-trained no-go circuit can then be relied on in any situation where not doing what you want to do is important!
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So what does all of this have to do with
@hubermanlab
and the paperclip and pen?
By resisting the urge to pick up the paperclip or play with the pen (no matter how harmless those urges are), he's strengthening his no-go circuit.
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"Dopamine without prior effort destroys a person. This is drugs. Beware any reward that comes without sacrifice." -
@hubermanlab
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It starts with a thing called limbic friction: the friction between your limbic system & your forebrain.
The limbic system is made up of the parts of your brain that control the primitive, reflexive states and impulses.
This system is focused on the now; instant gratification.
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It's funny: the more I run, the more I believe in my dreams.
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Self-control and self-discipline are 2 terms we use interchangeably but have separate psychological functions:
Self-control is saying "no" - to stop you from doing something you know you shouldn't.
Self-discipline is saying "go" - to do what you said you'd do.
3 tips for each:
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Why is the idea of neuroplasticity not drilled into us as kids?
It’s arguably the most important thing to understand about ourselves:
We can rewire our brains to think differently, learn new skills, get over painful experiences & adapt to pretty much anything life throws at us.
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@hubermanlab
If you found this valuable and want to learn more about how to use your nervous system for everyday improvements:
• Follow me on
@chargrysolle
• Give the first tweet a retweet 👊
Visual by
@JPlenio
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Your life changes once you start to have a working knowledge of how your brain and mind work.
They're the only things standing between you and your better self.
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Ever noticed how most problems & worries seem smaller after a walk outside?
There is a neurological reason for that.
By walking, you’re literally shutting off the threat detection centre in your brain.
That’s 'optic flow' in action.
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The forebrain, or the prefrontal cortex, is the rational decision-maker.
This system can draw on a memory bank and make decisions based on the past and the future.
You know there’s limbic friction when you’re negotiating with yourself in your head: "do this" or "don’t do that".
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Every time I sit down to work, I remind myself: accept the initial agitation.
The first 5-15 minutes are going to feel difficult. Your mind, just like your body, needs a warm-up. It’s unlikely that you’ll just drop into deep focus and flow immediately.
The most important part
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I think what’s hardest about being consistent with writing online is not necessarily finding the time.
There's more than enough time if you really want it.
It’s being able to justify that time to yourself and to other people—over and over again.
Why do you need 2 hours of
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Something to think about:
Rejection is a sharp pain that dulls over time.
Regret is a dull pain that sharpens over time.
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The most underrated body & brain exercise?
A simple, brisk, daily walk.
Aside from the obvious, here are 4 benefits you might not have considered yet:
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When I wake up in the morning and I feel overwhelmed or indecisive—I immediately go for a run.
Even if there’s strong resistance, I know the key is to get out of my head and into my body.
What does the body need? Movement.
How does the body speak? Movement.
I’ve stopped
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"The Brain" by
@davideagleman
has made me look at myself & the world around me in an entirely different light.
Here's one of the concepts that stuck with me:
You don't passively experience "what's out there" in the world.
Your brain actively constructs your version of reality.
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Creative Experiment for August: 1 short video per day.
I've been thinking about this for months but kept coming up with excuses not to do it. No more!
There're a few reasons why I want to do this:
#1
I'm determined to get over this old, boring fear of embarrassment and
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I used to struggle with sticking with new habits (and be pretty hard on myself about it.)
Then I learned about the "Myelination" process:
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Going from “I can’t focus on anything, what’s wrong with me?!”
to
“I've been sitting behind a computer for 4 hrs so my dopamine levels are probably quite low. I’ll go for a run outside, and try this again in the morning.”
World of difference for my self-confidence,
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Before you start your work today:
Expand your visual field. Feel your feet.
Take a deep breath, in and out.
Enjoy the sensation of being there, free of any pressure to perform.
Remind yourself that is easy; this is all a game.
You can decide to have fun.
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Powerful opening from
@ShaanVP
in his Power Writing course:
If you want a 5-star-experience, you need to show up with a 5-star attitude.
Be energetic, speak up, show some personality, and engage with people. Put in the work.
PS: This applies to every single situation in life.
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Just moved to Lisbon!! My fourth move in a decade... Feeling ridiculously grateful for the freedom and flexibility I've managed to carve out in my life—making all of this possible.
I'm convinced I wouldn't be the person I am today, with the quirks and interests I have, if I
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I beg you: schedule a 15-minute walk in your calendar (yes, do it right now!) sometime today, just like you would any other meeting.
A Stanford research report showed that walking increases creativity by 60%—and this creative boost lingers when sitting down again after your
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The advice
@hubermanlab
said he would give to his younger self:
"I wish I had understood the biology of adrenaline and the way the stress response works. At 25, I didn't have great tools to deal with stress. I wish I had told and taught myself about the physiological sigh."
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Started the New Year running a half marathon under a night sky lit up by fireworks.
“Run the kilometre you’re in. Don’t worry about how many you have left, just run this one.”
Setting the tone for 2023! ✌️
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• Sunlight before screen light.
• Water before coffee.
• Journal before email.
What else?
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My spiky point of view:
There’s no point in reading a self-development book if you don’t take the time to learn about brain chemistry and your nervous system.
That's the foundation of literally everything.
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Without fail, I am more alert and energetic during the day if I've gone for a walk in the morning.
Yet I have to push myself to go out every - single - time.
Having a basic biological understanding of why a morning walk is so good for me has helped:
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Over 1 million people watched Episode 6 of
@hubermanlab
: How To Focus to Change Your Brain on YouTube.
Clearly a popular question.
It's 90 minutes jam-packed with valuable information.
I distilled it into a practical 4-step protocol:
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This is why neuroplasticity is so fascinating and powerful to me.
Self-control and self-discipline are like muscles we can train.
It's not a "you either have it or you don't" situation
You can literally rewire your brain so this all comes increasingly natural to you.
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Something to think about:
"Life punishes the vague wish and rewards the specific ask."
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Exactly two years ago, I wrote in my journal how I was going to "aggressively minimize expenses so I'd be able to quit my advertising job and move to a place that makes me happy within two years."
About 8 months later, I quit my job and shortly afterward started a remote role
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It's almost embarrassing to admit how much this simple "eyes trick" changed my life:
If you want to shift your state of mind and body—expand your visual field.
Your eyes are part of your central nervous system. (They’re the only two pieces of your brain that are outside the
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So the eyes are actually two pieces of brain.
They're not connected to the brain. They are brain.
During development, the eyes are part of the embryonic forebrain.
They get pushed out of the skull during the first trimester, and then they reconnect to the rest of the brain.
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@Kennnylarch
Thanks Kenzie! Highly recommend the book How To Fail at Almost Everything and Still Win Big by
@ScottAdamsSays
- that’s what inspired me to do this!
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Take it from
@RickRubin
:
"When your intuition tells you to do something, even if you don't understand why, you should listen. There's a lot more going on than your conscious mind can pick up on."
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No more thinking behind the computer.
The plan is to use the computer for reading, organizing, and planning.
Then, go outside. Use walks for coming up with ideas, thinking through options and solutions, and filling in the gaps. Write down a bunch of notes. Make some calls.
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I haven’t felt this calm, focused, and motivated in a long time.
What changed?
Something ridiculously simple...
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I genuinely don’t mean this as arrogant as it sounds but:
People who don’t read. How do they function in life?!
Every single realisation (about myself and others), breakthrough and idea I’ve ever had… came from reading the right book at the right time.
It seems crazy not to
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I can't even begin to explain how much having a basic understanding of my brain and body has helped me manage feelings of "stuck-ness" and frustration.
• I know my brain needs oxygen after hours of sitting down staring at a screen, making it difficult to focus and think
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The Ultimate Guide to Reinventing Yourself by
@jaltucher
- so good. A few of my favorite lines:
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How to actually stick with new habits:
Switch from streaks (“never miss a day”) to percentages (“miss as few days as possible”.)
Here’s how I’ve been doing successfully with my breathing meditation habit:
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Self-discipline
1. Break up the task into mini-tasks
2. Create systems to avoid decision-making in the moment
3. Weekly reviews for clarity on your goals and priorities
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I think for most people, it's not about a lack of time, ideas, focus, or self-discipline. It's about fear. Fear of "wanting" something and not getting it. Fear of trying and falling short of your own expectations.
Starting is the only way to experience what's on the other side.
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An exciting and vitally important feature of your visual system:
Your visual focus drives your mental focus.
In other words, you can use your eyes to increase or decrease focus.
It's a skill worth learning.
And you can start experimenting with this immediately:
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Did you know there's a massive difference between breathing through your nose and breathing through your mouth?
I thought it was an either or kinda thing.
Turns out, the only reason we've evolved to be able to breathe through 2 channels is to increase our chances of survival.
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I have found that writing a newsletter is not really about writing a newsletter.
It's about discovering & exploring ideas, learning, taste & curiosity. It is about commitment, habit-building & showing up even when you don’t feel you have anything new to say.
P.S. You always do.
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My 30 sec morning ritual when sitting down to work:
Expand your visual field. Feel your feet.
Take a deep breath, in and out.
Enjoy the sensation of being there, free of any pressure to perform.
Remind yourself this is easy; it's all a game.
[+ why this works for me 👇]
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Impatience in dealing with frustration is why most people fail to achieve their goals.
Ironically, embracing these uncomfortable feelings is EXACTLY what you need for rapid learning.
Here's why:
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Here's a breathing technique you can use in those moments you can feel you're rapidly losing control of your thoughts:
The physiological sigh.
(
@hubermanlab
calls it the “fastest tool he’s aware of for reducing the stress response in real-time.”)
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The mind is so ridiculously quick to judge and say stop.
"This is boring."
"This is too hard."
"I don’t like this."
I’m training myself to override these reflexes. To hear and notice those thoughts, and then to keep going.
To be open to new things even if my mind is resisting.
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I decided to make 2022 my Year of Failures.
Failures because I am going to try a bunch of new and random things, without cringing or worrying about the results.
• January: started a Newsletter. ✅
• February: writing a free ebook on my writing process.
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If you hate daily chores... this might change your mind:
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Fun fact:
The eyes are two pieces of brain, pushed out of the skull during development.
They're not just connected to the brain. They are brain.
Plus, they do much more than just "see things."
The fundamental purpose of the eyes is to guide & inform the rest of the brain.
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Running is becoming so much more to me than just a physical activity.
Every single time I'm amazed by how much better I feel, mentally and emotionally, when I run a few times per week.
I am noticeably happier, more creative and more outgoing. I find myself making decisions more
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In stressful moments, never forget this:
Your brain has an in-built negativity bias.
This means that if you let it run wild, it will...
• Foster and intensify negative emotions
• Highlight past losses and failures
• Downplay present abilities and achievements
• Exaggerate
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I don't understand why the concept of neuroplasticity isn’t drilled into kids.
It's arguably the most important thing to realise about ourselves:
We can rewire our brain to think differently, learn new skills, get over painful experiences & adapt to anything life throws at us.
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Self-control
1. Get enough sleep
2. Meditation for increased awareness of your urges & pitfalls
3. Design your environment based on 👆 (i.e. charge phone in another room, no snacks in the house,...)
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Yahooo first half marathon in Lisbon AND first race without earphones!
Sounds silly but that’s huge for me. Just a few months ago I’d barely walk to the supermarket around the corner without feeling like I needed to listen to music or a podcast.
And maybe not surprisingly,
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I wish I had more friends that I could just sit with, and read.
No expectation to chat, to drink, or to do anything else afterwards.
Just meet up, sit somewhere cosy, catch up a bit, read, and go home.
Is that just me?
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Oprah once said, “Every right decision I’ve ever made has come from my gut, and every wrong decision I’ve ever made was a result of me not listening.”
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For those asking about resources to start learning about the nervous system and brain chemistry—here's a list of some of the books and podcasts I liked.
📚 BOOKS
• All books by David Eagleman
• Dopamine Nation by Anna Lembke
• Brain Rules by John Medina
• The Leading Brain
My spiky point of view:
There’s no point in reading a self-development book if you don’t take the time to learn about brain chemistry and your nervous system.
That's the foundation of literally everything.
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Okay so...
This 'Year of Creative Experiments' has kind of escalated.
I quit my job and am in the last 2 weeks of my notice period.
The plan?
Errrrr, no plan.
Well, no clear plan that I can neatly package and explain to other people at least.
(Image
@fosslien
)
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When I’m stuck, it’s usually because I lack clarity.
I’ve learned the hard way that I don’t find clarity by thinking or trying harder. I find it by stepping away, going outside, and letting go of the problem.
There's always a clear next step, however small, the next morning. 🌱
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Author
@DanielPink
collected a database of 16.000 regrets from people from 105 countries, and this was one of his key findings:
When people are in their twenties, they have about the same number of regrets of action (what they did) and inaction (what they didn’t do.)
As people
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"Just do it for 20 minutes."
How this little sentence helps you trick your brain into getting annoying tasks done:
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Hit "send" on my newsletter this morning but couldn't shake a feeling of pointlessness. I'm feeling tired and there's so much on my plate between work and all the side-stuff I'm doing—is all this time and energy spent on a newsletter really worth it? Why am I doing this?
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[Creative Experiment — video 2/31]
The bi-directional power of your breath and your vision
Here’s something cool to know about your nervous system:
Certain systems, like your breathing and your vision, work in loops.
Let's begin with breathing.
We know that how we feel,
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A strategy to recharge energy during the work day:
Non-Sleep-Deep-Rest or NSDR.
Really, try it.
It's not a nap, and it's not meditation.
It's a combination of body scan and exhale-emphasized breathing, bringing the brain and body into a state of deep relaxation.
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To keep yourself mentally fit: journaling and breathwork
To keep yourself physically fit: walking and running
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I just left my full-time job and am moving to a freelance role within the company.
There’s so much well-meaning but conflicting advice online:
• Never quit your job until you’ve saved x times your salary
• Burn the boats! As long as you have a plan B, you’ll never fully
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I am 34 years old and feel like I'm discovering the power of my breath for the very first time...
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When out for a walk, try to remind yourself to:
• Look up
• Look wide
• Look far
This has everything to do with your brain and visual system.
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I'll start.
I want to open a co-working space with friends in Lisbon or Barcelona or Amsterdam, where we all work on our own stuff and go for lunches and walks through the city together.
NO IDEA. But I have a gut feeling this is going to happen at some point. 🤩
Don’t be afraid to come up with ideas you have no idea how to achieve.
(Yet.)
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"Somatic mindfulness is informed by one very simple observation:
The mind is distracted, but the body is not. The body is not thinking or ruminating. It is just feeling and being present, aware, and vibrant.
The body is already mindful."
The Wakeful Body - Willa Baker
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Here's another way to convince yourself to go outside for regular short walks during the day:
Much of our circadian, health & cognitive rhythms are supported by our cells knowing where they are in time.
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