HOW NEUROSCIENCE CAN BOOST YOUR PERFORMANCE AT WORK
- Marcela Emilia Silva do Valle Pereira Ma Emilia
- Aug 7
- 6 min read
💼How Neuroscience Can Transform the Way You Work
The world of work has changed. The rush, constant distractions, mental exhaustion and increasingly hybrid and technological models demand a new way of thinking — and, above all, a new way of acting.
That's where neuroscience comes in. By understanding how your brain works, you can make smarter decisions, preserve your mental health, and improve your performance. It's not about working more, but about working better — with your brain as an ally.
🧠1. Understanding the Brain Means Understanding Work
Your brain is your primary work tool — whether you're a doctor, designer, teacher, or entrepreneur.Neuroscience shows that functions like focus, motivation, energy, memory, and decision-making depend on specific brain areas such as:
🧩Prefrontal cortex:
Located at the front of the brain, just behind the forehead; it’s the most anterior region of the frontal lobe, hence the name “prefrontal.” It's ahead of the primary motor cortex (which controls voluntary movements), and spans both cerebral hemispheres.
It’s an associative area, and much of the brain consists of subareas. It’s usually divided into two main regions: the lateral/dorsolateral hemisphere, and the medial/ventromedial surface. The former specializes in self-control (following rules), planning strategies, and serving as the basis for working memory (temporarily storing information for a specific task), while the latter anticipates the necessary guidance to reach a goal.
Therefore, the primary functions of the prefrontal cortex are: planning, problem-solving, and maintaining focus.
💥Limbic system:
This system comprises cortical structures located deep within the brain, between the cerebral cortex and the brainstem.
Some included structures are: the subcallosal area, cingulate gyrus, parahippocampal gyrus, hippocampus, amygdala, part of the insula, and the medial and orbital portions of the prefrontal cortex. These structures don’t always act together, but collectively they are responsible for receiving and distributing multisensory, somatic, and visceral information. They’re directly responsible for emotional and motivational responses, memory, learning, autonomic nervous system control, and neuroendocrine interactions.
Their main functions: emotions, motivation, and reward.
⚠️Amygdala:
The amygdala is a single brain structure. It’s a grey matter region located deep within the brain, inside the temporal lobe (rear part of the brain), and above and in front of the hippocampus—its name comes from its almond-like shape.
Although it’s small, it has subdivisions with different functions. The centromedial region connects to the olfactory system, participates in emotional responses, and projects to the hypothalamus. The basolateral region receives most sensory information—especially pain, fear, anger, anxiety, and visceral sensations—usually after they’ve been processed by other brain areas (remember when we talked about amygdala hijack?).
This small part of the brain is crucial because it attaches meaning to our everyday experience by relating external interactions to the body's internal needs, triggering appropriate autonomic and behavioral responses.
Its primary functions: stress and threat responses.
🎯Dopamine:
A brain-produced chemical known as a neurotransmitter that transmits messages from one neuron to another. It isn't localized in a single area and can be found in the body (dopamine in the brain and body serves different roles). In the brain, dopamine acts on neurons involved in behavior, motor activity, motivation, reward, sleep regulation, mood, anxiety, attention, and learning, among others—but it's most closely associated with the pleasure and reward system. It’s the main culprit behind addictions and compulsive behaviors, as it produces instant pleasure; people instinctively repeat actions that trigger it.
Its deficiency, on the other hand, causes boredom—because the "happy chemical" isn’t released. This is why breaking your routine often feels energizing.
Key functions of this neurotransmitter: motivation and pleasure.
In other words: working without understanding your brain is like driving without knowing the controls of the car. 🚗🧠
🔁2. Reprogramming Unproductive Habits
Have you ever tried to change your work habits only to revert to the same patterns?
This happens because your brain relies on repetition and energy conservation. But it's possible to reprogram habits through neuroplasticity — the brain’s ability to form new connections and learn healthier patterns.
Moreover, neuroplasticity isn't just helpful in a workplace context—it’s a powerful ally for building resilience. With more flexible and creative thinking, adapting to changes and developing new skills becomes easier.
Back in the workplace context, here are some science-based strategies:
Take 5 to 10 minute breaks every 90 minutes of deep focus. This respects the brain’s natural attention cycles (ultradian rhythms).
Use mindful breathing to regulate the amygdala and reduce stress—deep breaths alone activate the parasympathetic nervous system.
Create visual or auditory triggers to maintain focus (e.g. a specific playlist or ambient lighting to “enter work mode”).
Encourage positive behavioral changes. Understanding your brain, its limits, respecting your emotions, and understanding how it seeks reward and social interaction can foster a more supportive and productive work environment.
Be empathetic with yourself. Stay in tune with your emotions, and seek help when needed. Don’t let your workspace become a source of insecurity.
⏳3. Multitasking, Productivity, and Fatigue
Multitasking seems productive, but it’s actually one of the biggest drains on brain energy.
Studies show the brain can effectively focus on only one task at a time. Switching between tasks (e.g. checking emails during a meeting) forces the brain to "restart" its circuits each time—causing fatigue and potentially reducing productivity by up to 📊40%.
Depression, stress, and anxiety rank among the top three health-related causes of work absences, according to a University of Chicago study. Fatigue and diminished productivity are core drivers behind 📉 70% of workers worldwide feeling disengaged, according to Gallup data.
Neuroscience recognizes that differing brain processing styles, culture, and beliefs within a single environment can conflict. To address these individual triggers, researchers have identified neuro-compatible methods to stay attentive and engaged at work:
⏱️Use Pomodoro technique (25 minutes of focus + 5 minutes break) to keep the brain engaged.
📦Work in thematic blocks: group similar tasks to reduce energetic and cognitive cost of context switching.
🔕Minimize external distractions: close tabs, mute notifications, use headphones if necessary.
🧠Use neurofeedback techniques: learn to interpret your brain’s signals to better control both your mind and emotional responses. (The Muse app is a great place to start.)
🌊Seek the flow state! It’s when body and mind harmonize—time and surroundings fade away. You get lost in the task, and productivity can increase up to fivefold.
🔄Diversify your tasks. Make your environment less repetitive—change your coffee routine, take different routes for small tasks. This boosts motivation and autonomy.
🚀Adopt a growth mindset. Challenge your limitations; turn boredom into enthusiasm by setting new challenges.
🪄4. Soft Skills Come from the Brain
So-called human skills aren’t just personality traits—they are brain-based and can be trained:
Empathy: activation of mirror neurons and the medial prefrontal cortex.
Active listening: sustained focus and emotional regulation.
Self-management: engagement of the prefrontal cortex and reduced impulsivity via amygdala control.
Trust: activates the reward system and supports sustainable collaboration and satisfaction within organizations.
Sharing a restful moment: triggers oxytocin release, promoting life satisfaction through social connection.
How to train these skills?
Practice the “response delay”: take a breath before reacting to conflicts or criticism.
Use feedback as a tool for connection, not correction.
Reflect on your emotional triggers. Self-awareness underpins emotional intelligence.
Play games like solitaire or word puzzles—they help manage stress and anxiety.
Cuddle a pet—it releases dopamine and serotonin, fostering empathy and social bonding.
🧘♀️These techniques are conscious activities that awaken innate bodily responses. Over time, their practice promotes neuroplasticity and emotional flexibility.
✨5. Workplace Well-Being: It’s Not Luxury, It’s Physiology
Taking care of your well-being isn’t luxury—it’s a physiological necessity for optimal brain function. Balance between body and brain is essential—they are inseparable.
High cortisol levels (stress hormone) impair memory, mood, and immunity.
Lack of sleep reduces prefrontal cortex activity (responsible for complex decisions).
Diets high in sugars and ultra-processed foods can increase brain inflammation.
A sedentary lifestyle deprives the brain of energy, oxygen, and nutrients.
Chronic stress impacts the brain systemically—especially emotional regulation, immunity, sleep patterns, and digestion.
Simple, effective practices:
Set a regular sleep schedule and limit blue light exposure at night.
Take short movement breaks during work.
Exercise at least 3 times a week for 30 minutes.
Cultivate a daily well-being ritual: reading, tea, quiet time, music, or nature.
Choose healthier foods—reduce saturated fats and salt.
Schedule personal time each day; allow yourself to identify and feel your emotions.
A healthy brain (with mindful thoughts and emotional awareness) takes better care of the body: you sleep better, eat more consciously, and move with intention. A balanced brain and body create a positive cycle of health, performance, and well-being. When one is in harmony, it strengthens the other; when one is unbalanced, the other suffers too.
✅Conclusion: Working with Your Brain, Not against It
You don’t need more effort. You need strategies aligned with how your brain works. 🧠✨
Understanding the rhythms, limits, and strengths of the human mind can transform not only how you work—but your health, relationships, and professional fulfillment.
📎 Want to learn more? Stay tuned to the Mind the Brain blog and our upcoming posts.
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