Are you constantly 'doing' but not really getting anywhere? Are you a master of small tasks, but you never tackle your big ideas? You might be stuck in the trap of being busy instead of being productive.
In this episode of The Brain Coach, Mary unpacks one of the biggest mindset shifts for success and wellbeing — learning the difference between activity and impact.
In today's discussion, Mary shares:
- The core difference between busyness and productivity
- Why our culture rewards being “busy,” and how that holds us back
- How to strive for progress, not motion
- Three “magic questions” to help identify what truly matters
- The surprising truth that slowing down can make you more effective
Move from running on autopilot to working with purpose and learn how to reclaim your time, energy, and focus.
Learn more at braincogcoach.com
Feeling wired at night but exhausted in the morning? Struggling with energy crashes, anxiety, or brain fog? Your cortisol levels may be out of sync.
In this episode, Brain Coach Mary Turos breaks down the science behind cortisol, your body’s primary stress hormone. What it does, why it matters, and how to bring it back into balance.
You’ll learn:
- How cortisol regulates your energy and stress response
- Signs of high, low, or dysregulated cortisol levels
- When to talk with your doctor about testing and what to expect
- Natural ways to reset your cortisol rhythm, from morning light to mindful rest
- The lifestyle levers that make the biggest difference: sleep, diet, exercise, and stress management
Mary explains how simple, consistent habits can help restore balance and support your brain and body. No quick fixes, just practical science you can apply right away.
For more information, visit braincogcoach.com
(Disclaimer: This episode is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your health routine.)
Are you struggling to fall asleep? Or waking up groggy and wondering why? In this episode, executive function coach Mary Turns breaks down the science of melatonin, the hormone your brain produces to regulate your sleep-wake cycles.
Mary explains what melatonin actually is and how it’s produced. In addition, you'll learn:
- How light, especially screens and LEDs, impacts your melatonin levels
- What happens when your sleep cycle is disrupted
- Why supplements aren’t always the magic fix (and what to do instead)
As well as simple, practical steps to support your body’s natural sleep rhythm.
Whether you’re a night owl, shift worker, or just want better sleep hygiene, this episode will help you understand how to work with your biology, not against it.
(Disclaimer: This episode is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider before taking any supplement or medication.)
For more information, visit Brain Cog Coach
Does ADHD Medication Harm a Child’s Brain?
In this episode of The Brain Coach, Mary unpacks one of the most common concerns parents share: Will ADHD medication damage my child’s brain?
Drawing from current, well-reviewed research and large-scale neuroimaging studies, Mary explains how stimulant medications actually support brain normalization, not harm. She also discusses what parents should know about monitoring growth, managing side effects, and combining medication with behavioral and educational support for the best outcomes.
Listen in to learn what the science really says and how to make informed, collaborative decisions with your child’s healthcare team.
For more information, visit www.braincogcoach.com
Back-to-back meetings don’t equal productivity. In fact, research shows excessive meetings can undercut team performance. In this episode, executive function coach Mary Turos dives into Tim Ferriss’ classic book The 4-Hour Workweek and its framework for working smarter, not longer.
Mary explores Ferriss’ D.E.A.L. framework and explains how these principles can help you:
Whether you’re looking to recapture your day, reclaim your focus, or design a life that prioritizes freedom and high-value work, this episode offers both inspiration and practical takeaways.
Learn more at braincogcoach.com
Procrastination isn’t laziness—it’s a self-regulation challenge. In this episode, executive function coach Mary Turos breaks down the five root causes of procrastination and how they show up in everyday life.
From perfectionism and fear of failure to overwhelm, reward-seeking, and low energy, Mary explains the hidden logic behind why we put things off and offers practical strategies to break the cycle.
If you’ve ever found yourself scrolling, snacking, or organizing your desk instead of tackling that big project, this episode will help you spot your personal procrastination triggers and learn where to focus your energy to move forward.
Learn more at braincogcoach.com or leave us a message in the comments.
Moving into college isn’t just about packing boxes, it’s about preparing for independence, growth, and new challenges. In this episode of The Brain Coach Podcast, Mary Turos continues the discussion on the freshman experience with practical advice every student (and parent) should hear.
From what to pack (and what to leave at home), to managing money, navigating dorm life, and building essential life skills, Mary shares strategies that make the transition smoother.
She also covers the importance of time management, self-care, campus resources, and the mindset shifts that help students thrive in both academics and life.
For parents, this episode offers guidance on stepping back while still supporting your student, and how to encourage resilience, problem-solving, and independence.
Packed with actionable tips and encouragement, this episode is a must-listen for any family preparing for the college journey. To contact Mary email: info@braincogcoach.com
The transition from high school to college is exciting, but it’s also full of challenges that can derail even the most motivated students. In this episode of The Brain Coach Podcast, Mary Turos unpacks the nine most common challenges freshmen face and offers practical strategies to navigate them.
From skipping classes and ignoring syllabi, to poor sleep, nutrition, and time management habits, Mary highlights the choices that can make or break a student’s first year. She also addresses real-world challenges like navigating peer pressure, alcohol, drugs, and roommate conflicts—and the importance of seeking help from professors, teaching assistants, and disability support services.
This is an empowering guide for students eager to succeed, and for parents who want to support their children without overstepping. Tune in to learn how to use the same energy that got you into college to make sure you graduate—stronger, smarter, and prepared for what’s next.
Don’t miss Part 2, where we’ll dive deeper into what every college freshman should know before moving in.
Visit braincogcoach.com for more.
The third episode of this 3-part series on negative self-judgment unpacks where negative self-judgment comes from — and how to change it by building a personal mantra. Brain Coach Mary explains the tools to create a lasting, kinder inner voice that supports growth instead of tearing down.
Whether you catch one episode or all three, you’ll walk away from this series with practical tools for shifting self-criticism into self-compassion.
Welcome to part 2 of three episodes exploring negative self judgement and how to stop it.
In today's episode, Brain Coach Mary Turos explores why our brains are wired to judge ourselves so harshly. She unpacks the “negative self-judgment bias,” a survival instinct that fixates on threats instead of rewards, and shows how cultural conditioning and fear of failure reinforce it.
The good news? Our brains can be rewired. Mary offers neuroscience-backed practices like reframing critical thoughts with compassion, starting a “positive judgment journal,” and softening the tone of self-talk. With every small shift, listeners learn to build new, supportive neural pathways that foster resilience and growth.
Tune in for the third and final episode on this topic!
Today we begin a 3-part series focused on understanding self-judgment and its roots.
In this opening episode, Mary explores the hidden patterns of negative self-judgment. She explains how the critical inner voice shows up in our minds and why arguing with it often makes things worse.
Instead, Mary walks listeners through practices of noticing thoughts without attachment, naming the emotions beneath judgment, and offering kindness in the moment. She shares the story of Lyra, a potter who discovers beauty in imperfection, as a powerful reminder that our flaws can be sources of connection and strength.
Tune in for episodes 2 and 3 as we expand on this important topic.
S3 E9: A Discussion of Neil Postman’s Amusing Ourselves to Death
In this episode of The Brain Coach Podcast, Mary explores Neil Postman’s classic 1985 book Amusing Ourselves to Death: Public Discourse in the Age of Show Business. Though written about television, its insights feel even more relevant in today’s world of social media, 24/7 news, and constant digital distraction.
Mary breaks down Postman’s key arguments — how the medium shapes the message, how politics and education have become entertainment, and how endless “breaking news” fragments our ability to think deeply. She also connects these ideas to executive functioning, showing how attention, focus, and meaning are affected by our digital habits.
Most importantly, Mary shares practical strategies to reclaim deep thinking, set boundaries with technology, and create healthier digital routines.
If you’ve ever felt overwhelmed by the flood of information online, or wondered how to stay focused in an age of distraction, this episode will give you tools to step back, reflect, and strengthen your brain.
In this episode of The Brain Coach, Mary introduces the concept of hyperfocus, what it is, how to recognize it, and how to manage it. Hyperfocus can feel like being “in the zone,” or a boost in creativity and productivity, but if left unchecked it can also lead to neglected responsibilities, social disconnection, and burnout.
Mary shares strategies to help set time checkpoints and reflect on whether hyperfocus is helping or hindering your goals, especially for those with ADHD or executive functioning challenges. With real-world examples and a five-step framework, this episode shows you how to turn hyperfocus into a powerful tool without letting it run your life.
Today on The Brain Coach, Mary makes another great book recommendation, Brain on Fire: My Month of Madness by journalist Susannah Cahalan. This gripping memoir recounts the author’s sudden descent into paranoia, seizures, and memory loss, initially misdiagnosed as psychiatric illness, before a neurologist uncovered the rare autoimmune disease attacking her brain.
Blending memoir, medical mystery, and investigative journalism, the book explores fragile identity, the overlap of mental and physical illness, and the importance of persistence in diagnosis. Mary highlights key themes of resilience, memory, and recovery while reflecting on the broader lessons about how we understand and treat brain disorders. A story of survival, resilience, and the mysteries of the mind.
In this episode of The Brain Coach, Mary defines proactive and reactive living and explains how each approach shapes the way we navigate health, relationships, careers, and personal development. Learn how to identify reactive patterns, clarify your values, and begin implementing proactive strategies that align with your long-term goals. With real-world applications and small, actionable steps, this episode offers practical tools to help you shift from reacting to life to living with intention.
In this episode of The Brain Coach, Mary recommends The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative by Florence Williams. The book explores the benefits of spending time in nature on the brain and body, drawing from scientific research as well as the author’s firsthand observations of how different cultures integrate nature into daily life.
Mary highlights key takeaways from the book, emphasizing the idea that time in nature is essential to our mental, physical, and emotional well-being. Spending time in natural environments can reduce stress, regulate the nervous system, improve focus and creativity, and promote strongerexecutive functioning. This episode offers not only a thoughtful book recommendation, but also an important reminder that spending time outdoors is a simple yet powerful way to support your health and well-being.
In today’s episode of The Brain Coach, Mary introduces a structured approach to managing high-functioning anxiety through realistic daily routines designed to calm the nervous system and reduce internal pressure to overperform. She explains how high-functioning anxiety often stems from a deeper belief that self-worth is tied to achievement and productivity, and how intentionally creating space to slow down and reflect can support the healing process.
Mary outlines morning, midday, and evening routines thatincorporate grounding techniques, reflective practices, and structured rest, each aimed at interrupting anxious patterns and fostering a greater sense of balance. She also encourages a weekly check-in as an opportunity to pause, reflect, and realign with your needs and intentions. With consistent practice, these simple routines can help manage symptoms and support a healthier relationship with productivity and personal well-being.
In this episode of The Brain Coach, Mary takes a closer look at high-functioning anxiety, a form of anxiety that often hides behind achievement, perfectionism, and a polished exterior. While individuals with high-functioning anxiety may appear calm and capable on the outside, they often experience chronic worry, overthinking, and internal tension.
Mary outlines the common traits and underlying causes of high-functioning anxiety, such as fear of failure, perfectionism, and a strong need for control. She explains how these behaviors are frequently praised by society, which can reinforce anxious patterns and make it harder to recognize when support is needed. Even without obvious symptoms, high-functioning anxiety can take a significant toll on both mental and physical health.
Drawing from her personal experiences and professional insights, Mary offers strategies for recognizing and managing these patterns. This conversation will continue in the next episode, where she introduces simple, restorative daily routines designed to tackle anxiety and support well-being.
In this episode of The Brain Coach, Mary breaks down the psychology and science behind habit formation and explains how to use that knowledge to create sustainable routines. She explores the core components of the habit loop: the cue, the routine, and the reward, and how this cycle becomes hardwired in the brain over time. Mary shares strategies for building new habits, replacing old ones, and designing routines that align with your goals, offering a practical guide to making meaningful behavior changes. Whether you’re starting a new morning routine, breaking a stress-eating pattern, or simply aiming to be more consistent, this episode provides a clear roadmap to help you take action with intention.
In this episode of The Brain Coach, Mary explores the difference between a growth mindset and a fixed mindset. Drawing from the work of psychologist Carol Dweck, Mary explains how our beliefs about ability shape everything from how we handle failure to how we approach challenges, learn new skills, and bounce back from setbacks. Through real-life examples and coaching insights, Mary breaks down how to reframe your inner dialogue, embrace discomfort, and use feedback to your advantage. Whether you’re trying to push through self-doubt, unlock potential, or support personal growth, this episode is a guide to developing a mindset that helps you reach your goals.
