Ever feel like your brain is stuck in the wrong gear? Maybe you’re trying to focus on a report, but your mind is off daydreaming about dinner (or worse, you’re stressing about everything *except* dinner!). Well, good news: there’s a “gearbox” in your brain that you can control to get your thinking on track. Yes, just like an F1 race car, your brain comes with gears, and learning how to shift them is one key to unlocking peak performance in your personal and professional life.

Let’s meet the star of the show: the “locus coeruleus”. Sounds like you’ve got a mouthful of marbles if you say it, right? Actually, it’s a tiny blue blob in your brainstem that controls how alert, focused, or stressed you are at any given moment. Scientists refer to it as your brain’s gearbox, with different “gears” for different tasks.

Want to stay laser-focused at work? That’s Gear 2. Need to supercharge your performance in high-pressure situations? Gear 3 has your back—if you can keep your cool. Time to shut down for the night go to Gear 1.

The challenge is that most of us don’t realize we have this mental gearbox or how to shift it. But fear not, because I’m about to put six years of neuroscience research (for my fear book) to work for you teach you how to smoothly shift between gears like a pro, and maybe even laugh a little along the way, or at least smile!

Understanding Your Brain’s Gears

Your brain has four gears, but for now, let’s focus on two that matter most for your daily life: Gear 2 and Gear 3.

Gear 2: The Sweet Spot

This is your brain’s happy place. In Gear 2, you’re alert, focused, and thinking clearly. It’s the perfect state for productivity, creativity, and staying in the zone without feeling overwhelmed. Scientists have linked Gear 2 to better problem-solving, quicker thinking, and even those magical “aha!” moments.

Gear 3: The Overdrive

Now, Gear 3 is where things get spicy. Your brain is fully engaged, and you’re hyper-alert, which can be great for tackling high-stakes situations like closing a deal or racing against a deadline. The catch? Too much of Gear 3, and you start feeling frazzled, anxious, or ready to punch your laptop. You know that panicky feeling when your to-do list has 37 items, and they’re all marked “urgent”? Yep, that’s Gear 3 gone rogue.

So, how do we stay in Gear 2, and how can we use Gear 3 without losing our cool? First of all awareness is a big step to control and optimization. Just understanding what is happening in the situation is key.

Staying in Gear 2: Practical Exercises

1. The 5-Minute Brain Warm-Up

 Just like you wouldn’t race a 10k without some easy jogging, don’t expect your brain to sprint into focus mode right off the bat. Start your workday with a 5 to 15 -minute brain warm-up. I wake up every morning, do some very focused breathing exercise and then usually do a short French or Italian lesson. But you can do anything that eases you into the day from a short mindfulness exercise to doodling in your notebook. The key is to ease your brain into Gear 2 gently. Try deep breathing or doing a simple task (like organizing your desk) to give your mind a chance to settle in.

2. Walk It Out

   Light exercise is a fantastic way to shift into Gear 2 and optimize your focus. A 10-minute brisk walk around the block can get your brain from foggy Gear 1 into optimal Gear 2. I used to do as many meetings as I could at ODIN and ServerVault by getting out and walking around the building. This works because physical movement stimulates the release of noradrenaline (the juice that powers your locus coeruleus), which helps wake up your brain without overwhelming it. It also gets you off your ass, which some doctors think is as bad as smoking for our health (sitting all day).

3. BASE Your Way to Focus

   Remember the BASE method from my best-selling book Fear is Fuel? It’s designed to help athletes and corporate execs perform at their best, but anyone can use it to shift into Gear 2. BASE stands for:

   – B*reathe: The easiest and most effective form of breathing is called the 4×4. Breath in to a count of four. Hold it for four. Breath out to a count of four. Hold it out to a count of four. You can imagine it as a box, that’s why Navy SEALs call it “box breathing”. It’s been practiced by monks for thousands of years and it’s a fast way to control the flood of fear-related chemicals pumping into your blood stream in high stress situations.

   – A*sses: Look around as if you were an observer on the outside assessing the situation. See that you are in control of how you act then you can set clear intentions for what you want to achieve in your work or task and prioritize what you will do one step ata time. Now it’s manageable and not overwhelming.

   – S*mile: Simply flexing the 63 muscles in your face responsible for smiling lowers the amount of cortisol, the stress hormone, your body produces. Think of something funny and if you are with a team in a high-stress situation do your best to create some levity and get the team to laugh.

   – E*liminate Judgement: We are wired to be prejudice, to not like people outside our tribe, we’re wired to be judgmental. This is because we needed to very quickly decide if someone was friend or foe. We have a function in the brain called valence which means we make a spilt second subconscious decision about someone. The thing is this happens so quickly because we only use half our brain.  We literally are half brains every time we judge others. When you recognize yourself judging someone, “all those tattoos are awful, his tie looks like vomit, she’s really stuck-up” catch yourself doing that and ask yourself what is the opposite of your story? This will engage the other hemisphere and you can use your whole brain to make a better decision. Eliminate judgement with curiosity.

4. Micro-Breaks, Big Gains

   Staying in Gear 2 too long can lead to mental fatigue. Take micro-breaks throughout your day to avoid slipping into a mental fog. Every 45 to 60  minutes, step away from your desk, stretch, do some push-ups, or just  look out the window. It’s like hitting the reset button for your brain.

Using Gear 3 for Peak Performance (Without Melting Down)

Okay, so now we’re shifting gears. Gear 3 can be a superpower if used wisely. It’s great for when you need to be on top of your game—like giving a big presentation or hitting a critical deadline. It’s the gear top athletes shift into for playoffs. Here’s how to handle Gear 3 without letting it spiral into chaos:

1. Controlled Pressure

   Gear 3 thrives under pressure, but you’ve got to keep the pressure manageable. Use the BASE method here to stay calm. Align your thoughts on what needs to be done first. Instead of panicking about everything at once, prioritize. Tell yourself, “I’ve got this,” and take it one task at a time. Self-talk is the key to keeping a challenge mindset (instead of a threat mindset when you feel helpless).

2. The Power of Visualization

  I learned visualization at the US Olympic Training Center in Colorado Springs and I’ve used it non-stop for the past 25 years. You can train your brain into staying cool in Gear 3 by visualizing a positive outcome. Before a big meeting, take 10-15 minutes to sit down in a quiet place do some 4×4 breathing and pretend you are watching your upcoming event ona iMax movie screen. First imagine everything going smoothly, a perfect outcome. Then do it again but see some things going wrong, but you being unflustered and just addressing the challenge and then getting a positive outcome. This reduces the risk of tipping into overdrive stress and helps your brain stay sharp and focused.

3. Stress-Releasing Rituals

   After you’ve powered through Gear 3, make sure you downshift to Gear 2 or Gear 1. Techniques like 4×4 breathing, stretching, going for a walk or even listening to calming music can help dial down the arousal. This is a great time to be with someon you love and feel safe with because you can easily shift down into cuddle mode. You might not want to snuggle up in the boardroom, but deep breathing? Totally discreet and totally effective.

Shift Your Brain Like a Pro

Learning to shift your brain’s gears is the key to being your best self—whether you’re tackling a creative project, closing a deal, or just getting through your daily to-do list. Gear 2 is where you want to hang out most of the time for focus and flow, while Gear 3 is your secret weapon when you need to rise to the occasion. Just don’t let it shift you into stress mode. Follow these tips, and you’ll be zooming through your day like a finely tuned sports car—no extra oil changes required.

Now, go forth and shift wisely! Your brain’s blue blob (the locus coeruleus) is counting on you, and we’re all curios what works best so leave a comment!