Super Brain

In this episode, Dr Sabina Brennan explores how generative AI changes learning. She looks at why effortful thinking is the engine of mastery, how AI can create an illusion of competence and practical ways to use AI as a tutor rather than a crutch.Key takeaway: Learning sticks when it’s hard – AI works best when it helps you reach insights, not when it replaces the work.Source: Brian W. Stone (2025), The Conversation – “How does AI affect how we learn? A cognitive psychologist explains why you learn when the work is hard”.

If New Year’s resolutions leave you inspired one day and flattened the next, it’s not a willpower problem – it’s a nervous system problem. In this episode, Sabina shares three tiny, science-backed “micromoment” resets that help your brain feel safe enough to begin, plus a menu of quick interventions for common January traps like overthinking, doomscrolling, self-doubt, catastrophising, comparison, over-planning, worry and procrastinationIn this episode, you’ll learnWhy big resolutions can trigger your threat system, even when you want changeHow micromoments build safety and agency, which is how the brain rewiresA fast sensory reset for spiralling thoughts, plus a 10-minute action that restores controlA two-minute “toe dip” that breaks procrastination without shameA “threat to choice” switch for doomscrolling and catastrophisingKey takeawaysYour brain is a prediction machine – it prefers the status quo because it’s easier to predict and therefore feels safer.When change equals discomfort, uncertainty or not being instantly good at something, the threat system can hijack behaviour into avoidance, scrolling or over-planning.The antidote isn’t more pressure – it’s small, repeatable experiences that teach your nervous system: “This is safe. This is enough. I can do the next step.”The 3 tools (quick reference)Tool 1 – The 3–3–3 reset + 10-minute agencyName 3 things you can see, 3 you can hear, 3 you can feel against your skinThen do one thing you can influence in the next 10 minutes (single-task timer)Finish with: “I didn’t solve everything, but I did choose and complete one thing.”Tool 2 – The two-minute toe dip (procrastination reset)Set a timer for 2 minutesDo only the first step (open the doc, write one line, open the bill, clear one corner)Stop with permission – the win is starting, not finishingTool 3 – The threat to choice switch (doomscrolling + catastrophising)Choose a daily cue (kettle, getting into bed, sitting on the loo, waking up)Name it: “I’m checking for threat.”Flip the action for 2 minutes (stretch, step outside, drink water, slow breaths)For catastrophising: Worst case → most realistic → best case (restore range)If this episode helped, share it with someone whose brain might benefit and follow Super Brain so next week’s episode lands straight in your feed.

Episode summaryWhat happens when you close your eyes and try to “see” something in your mind? For some people it’s a full-colour mental movie. For others it’s hazy, fleeting or completely blank. In this episode, Dr Sabina Brennan explores the neuroscience of mental imagery, including eigengrau (that grainy ‘intrinsic grey’ most people notice in darkness), the spectrum from aphantasia to hyperphantasia and why visualisation is less about forcing pictures and more about learning how your brain constructs experience.In this episode, Sabina coversWhy “seeing nothing” when you visualise doesn’t mean you’re bad at imaginationEigengrau – what that smoky grey tells us about baseline visual activityAphantasia and hyperphantasia – two ends of the imagery vividness spectrumMental imagery in brain terms: top-down simulation meeting bottom-up perceptionWhy worry is often a “mental movie” and how imagery can amplify emotionHow imagery is used in sport, performance, rehab and therapyTools in Three: how to work with imagery whatever your baselineKey takeawaysImagery varies hugely between people and it’s normal.Visualisation isn’t just visual – sound, touch, movement, emotion and language can carry imagination too.The goal isn’t perfect pictures, it’s intentional rehearsal that shapes attention, expectation and behaviour.The most effective visualisation tends to be process-focused, not just outcome-focused.Tools in Three1. Know your baseline – stop forcing a cinema screen. Work with your strongest channel (words, sensation, sound, movement).2. Build a multisensory practice – start with a real object, then recreate it with eyes closed. Add texture, temperature, weight, sound. Pair calming imagery with slow breathing.3. Apply imagery intentionally and aim for process – rehearse the steps, the likely wobble moments and how you’ll recover, not just the “trophy scene”.Memorable lines (pull quotes)“Imagination isn’t about pictures. It’s about possibility.”“Worry is often imagery too – the brain running mental movies of what might go wrong.”“Aphantasia is not an imagination failure. It is a different format for thinking.”References (as cited in the episode)Zeman A, Dewar M, Della Sala S. Lives without imagery – Congenital aphantasia. Cortex. 2015.S6E6 - Visualisation beefed up …Pearson J. The human imagination: the cognitive neuroscience of visual mental imagery. Nat Rev Neurosci. 2019.Milton F, et al. Aphantasia and hyperphantasia: extreme differences in visual imagery vividness. Cortex. 2021.Tagsvisualisation, mental imagery, aphantasia, hyperphantasia, eigengrau, neuroscience of imagination, memory, anxiety, sport psychology, mental rehearsal, guided imagery, manifesting, brain prediction

Have you ever walked into a room and thought, “Any minute now they’re going to realise I’ve no idea what I’m doing”?In this episode of Super Brain, psychologist and neuroscientist Sabina Brennan unpacks what’s often called imposter syndrome – and why the original researchers actually called it the impostor phenomenon instead.Drawing on brain science and real-world examples, Sabina explores what’s happening in your threat circuits, reward system and perfectionist wiring when you’re constantly bracing for the “fraud police” to knock on the door. You’ll hear how early messages about being “the smart one” – or never quite smart enough – can set up a lifelong gap between how others see you and how you see yourself.Most importantly, you’ll learn three practical tools to add to your Super Brain kit:– Name it, don’t shame it – shifting from “I am a fraud” to “I’m having an impostor moment”– Rewire the self-doubt circuits – using neuroplasticity, self-compassion and “good enough” experiments– Change the context, not just yourself – noticing when your discomfort is data about an exclusionary systemThe impostor phenomenon isn’t proof that you’re a con artist. It’s a protective brain story that you can gently update. You’re allowed to be a work in progress – and you’re allowed to be here while you’re learning.

Episode summary:“Brain rot” was named the Oxford Word of the Year 2024 – a tongue-in-cheek term for that fried feeling after too much scrolling or streaming. But what’s really going on in the brain when constant digital stimulation leaves us feeling empty and unfocused?In this episode, Dr Sabina Brennan unpacks the neuroscience of brain rot – how dopamine loops, cognitive overload and attention fatigue are reshaping our mental landscape – and what you can do to reclaim your focus and creativity.You’ll learn:Why “brain rot” isn’t just slang – it reflects a real neurological tug-of-warHow dopamine drives endless scrolling and decision fatigueWhy your attention and memory pay the price for multitaskingThe difference between brain fog (physiological) and brain rot (behavioural)Why daydreaming and mental white space are the healthiest “apps” on your mental home screenThree Tools for Your Super Brain Kit:🧩 The Friction Rule – add small barriers to scrolling and let your brain catch up.⚡ Dopamine Reset – replace passive hits with active rewards like learning or movement.🌿 Stillness Practice – schedule unstructured thinking time to reboot your focus.Mentioned in this episode:Beating Brain Fog by Dr Sabina Brennan – for deeper insights into how clarity and focus are restored in the brain.Oxford University Press Word of the Year 2024: “Brain Rot”.Research on dopamine, attention fatigue and the Default Mode Network.Connect:💬 Share your thoughts and experiences with #SuperBrain📚 Read more: www.sabinabrennan.ie🎧 Subscribe wherever you listen to podcasts

pisodic-like memory• How dog ageing helps us understand human dementia• Why your dog is a genuine co-regulator of your nervous systemTools in ThreeMicro-moments matter — a glance, a rub, a kind wordStress buffer — swap doom-scrolling for a dog cuddleShared routines — walk, play, repeatTakeaway:Every pat, cuddle, and walk is brain medicine — for both of you.

Summary (short version): Why does winter feel heavier for some of us? In this episode, we explore the neuroscience of Seasonal Affective Disorder — from circadian rhythms and serotonin pathways to evolutionary quirks and the strange possibility that humans may still carry traces of ancient hibernation biology. Learn why your brain struggles with short days, how morning light acts as a natural antidepressant, and practical strategies to help your winter self thrive.I share my own experience with winter mood shifts, what the science says about why they happen, and — most importantly — the tools we can use to reclaim our energy and wellbeing during darker months.Three Tools for Your Super Brain Kit:Light before screens — Get bright light within 30 minutes of waking (10–20 minutes outdoors or a 10,000-lux lamp).Anchor your day — Keep wake and sleep times consistent to stabilise your circadian rhythm.Reverse-winter habits — Add small dopamine-rich rewards before difficult tasks, not after, to counter low motivation.Each episode explores what’s really going on inside your brain when you do the things you do — from the everyday to the extraordinary — and gives you three tools for your Super Brain kit. Sabina's books The Neuroscience of Manifesting Still Me 100 Days to a Younger Brain Beating Brain Fog Brain Gym in a Box

Why are we so much harsher on ourselves than we are on others? In this episode of Super Brain, I explore the neuroscience of self-compassion — what it is, what it isn’t, and why it’s the antidote to self-criticism.Drawing on the work of Dr Kristin Neff and Buddhist philosophy, we’ll look at self-compassion as a three-part skill: self-kindness, mindfulness, and social connection. I’ll share research showing how self-compassion reduces stress, quiets the amygdala, and activates brain regions linked to empathy and emotional regulation.I’ll also explain why self-criticism is a form of self-harm, and why self-compassion is a foundation for flourishing and manifesting happiness, resilience, and contentment.As always, I’ll wrap up with my Tools in Three — simple ways you can start turning up your brain’s kindness switch today.Each episode explores what’s really going on inside your brain when you do the things you do — from the everyday to the extraordinary — and gives you three tools for your Super Brain kit. Sabina's books The Neuroscience of Manifesting Still Me 100 Days to a Younger Brain Beating Brain Fog Brain Gym in a Box

Psilocybin — the psychedelic compound in so-called “magic mushrooms” — has exploded into headlines and social media feeds. Some call it a miracle cure for depression, others dismiss it as hype. In this episode, I take a clear-eyed look at what the science really says.I’ll start with Sarah’s story — a young scientist whose life was turned upside down by a cycling accident and who found hope again through a psilocybin clinical trial at Johns Hopkins. Her words: “This trial changed my life.”From there, I explore:The history of psilocybin, from ancient rituals to 1960s psychiatry to today’s “psychedelic renaissance.”The online buzz, where psilocybin is hyped as everything from a creativity booster to a trauma cure.The scientific evidence, from small pilot trials to the largest modern RCTs.The neuroscience, showing how psilocybin may “reset” rigid brain networks, boost plasticity, and even dampen inflammation.The risks, including panic, paranoia, and psychosis in vulnerable people.Finally, I’ll share my Tools in Three so you can separate the real promise from the hype.Featured ResearchCarhart-Harris RL, et al. doi: 10.1016/S2215-0366(16)30065-Carhart-Harris RL, et al. doi: 10.1056/NEJMoa2032994Davis AK, et al. doi: 10.1001/jamapsychiatry.2020.3285Goodwin GM, et al. S 10.1056/NEJMoa2206443Additional insights from Nature Medicine (Carhart-Harris, 2021) and New Scientist on brain plasticity and inflammation.Each episode explores what’s really going on inside your brain when you do the things you do — from the everyday to the extraordinary — and gives you three tools for your Super Brain kit. Sabina's books The Neuroscience of Manifesting Still Me 100 Days to a Younger Brain Beating Brain Fog Brain Gym in a BoxFollow Sabina Brennan on Instagram