أفضل بودكاسات Brain Coach (2025)

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S4 E4: Examining Melancholy 16:20

4d ago16:20

16:20

In today's episode of The Brain Coach, Mary explores melancholy: what it is, why some of us feel it more deeply, and how it differs from depression. Mary explains the biological, psychological, and existential roots of melancholy's quiet, lingering sadness; from brain chemistry and temperament to our sensitivity to time, beauty, and meaning. She al…

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S4 E3: Bottom Up and Top Down Thinking 15:05

10d ago15:05

15:05

Tune in to today's episode with Brain Coach Mary Turos and explore how you process information and identify your unique thinking style. Learn the differences between bottom-up and top-down thinking, discover your personal style, and get practical tips for boosting your own productivity and decision-making by blending both approaches.…

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S4 E2: The Importance of Emotional Regulation 16:28

18d ago16:28

16:28

In today's episode, Brain Coach Mary Turos explores the essential skill of emotional regulation and explains what it really means to manage, understand, and respond to your emotions in a healthy and flexible way. Learn why emotional regulation is not about suppressing your feelings, but about building awareness, understanding your triggers, and ref…

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S4 E 1: Can We Cure Anger 14:06

25d ago14:06

14:06

We're excited to kick off Season 4 of The Brain Coach Podcast! Executive Function expert and 'Brain Coach,' Mary Turos tackles topics that help support a healthy brain. You'll learn simple strategies based in neuroscience to help you overcome obstacles and achieve personal progress. In today's episode, Mary examines the topic of anger. She discusse…

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S3 Ep 22: What To Do When Everything Feels Important 15:02

1M ago15:02

15:02

In this episode of The Brain Coach, we revisit a topic that is one of the biggest barriers to productivity — the belief that your value comes from being constantly available. You’ll learn how to shift from 'hero' mode to ownership culture, where you stop being the bottleneck and start empowering others to take the lead. We discuss practical ways to…

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S3 Ep 21: When Is Self-Care Too Much? 18:17

1M ago18:17

18:17

In this episode of The Brain Coach, we explore what happens when the comforting routines you enjoy begin to feel more like rules than relief. If you’ve ever felt anxious at the thought of skipping your self-care checklist, this episode will help you reframe routines as support, not stress. You'll understand why too much self-care can lead to avoida…

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S3 E20: Busyness, Productivity, Efficiency & Effectiveness 14:01

2M ago14:01

14:01

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 act…

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S3 E19: Cortisol Is Not The Enemy 22:48

2M ago22:48

22:48

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: -…

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S3 E18: Melatonin and Sleep: Your Body’s Natural Sleep Signal 25:45

2M ago25:45

25:45

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 sc…

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S3 E17: Will ADHD Meds Damage My Child's Brain? 14:33

2M ago14:33

14:33

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S3 E16: Book Review of The 4-Hour Workweek by Tim Ferriss 14:58

2M ago14:58

14:58

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 pr…

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S3 E15: Avoiding Procrastination NOW Not LATER 14:46

2M ago14:46

14:46

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 …

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S3 E14: Avoiding the Pitfalls of the College Freshman Experience, Part 2 19:30

3M ago19:30

19:30

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 mon…

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S3 E13: Avoiding the Pitfalls of the College Freshman Experience, Part 1 18:28

3M ago18:28

18:28

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 …

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S3 E12: How to Stop Judging Yourself Negatively Part 3 of 3 9:54

3M ago9:54

9:54

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…

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S3 E11: How to Stop Judging Yourself Negatively Part 2 of 3 15:16

3M ago15:16

15:16

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 f…

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S3 E10: How to Stop Judging Yourself Negatively Part 1 of 3 18:44

3M ago18:44

18:44

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 thoug…

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S3 E9: A discussion of Neil Postman's Amusing Ourselves to Death 22:15

3M ago22:15

22:15

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 c…

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S3 E8: Hyperfocusing, Good or Bad? 16:07

3M ago16:07

16:07

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…

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S3 E7: Brain on Fire 10:22

4M ago10:22

10:22

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 attac…

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S3 E6: Proactive vs. Reactive Mindset 15:28

5M ago15:28

15:28

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-w…

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S3 E5: The Nature Fix 15:49

5M ago15:49

15:49

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 natur…

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S3 E4: Managing High-Functioning Anxiety Through Routine 10:24

5M ago10:24

10:24

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 prod…

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S3 E3: What is High-Functioning Anxiety? 19:03

5M ago19:03

19:03

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. …

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S3 E2: The Habit Loop 27:14

5M ago27:14

27:14

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 fo…

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S3 E1: The Growth Mindset and the Fixed Mindset 19:24

5M ago19:24

19:24

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 ex…

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S2 E25: How to Hold Yourself Accountable 16:26

7M ago16:26

16:26

In this episode of The Brain Coach, Mary explores the challenges of self-accountability and offers strategies to support consistent progress toward your goals. She outlines how to create realistic, measurable objectives, develop systems tailored to your working style, and stay organized without becoming overwhelmed. You’ll learn how to track progre…

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S2 E24: Making Sense of "I Don't Know" 19:26

7M ago19:26

19:26

In this episode of The Brain Coach, Mary explores the cause ofrepeated “I don’t know” answers. While it can be frustrating, this common response often masks deeper issues like overwhelm, fear of being wrong, or communication challenges. Mary walks through strategies for reframing questions, reducing pressure, and creating emotional safety to encour…

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S2 E23: Understanding the Vagus Nerve 23:51

7M ago23:51

23:51

What if the key to calming your mind, improving your digestion, and increasing your overall well-being was already inside you? In this episode of The Brain Coach, Mary explores the fascinating role of the vagus nerve in regulating our parasympathetic nervous system. Learn how simple practices like deep breathing, cold exposure, and even humming can…

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S2 E22: Dealing with Pessimism 16:14

7M ago16:14

16:14

In this episode of The Brain Coach, Mary explores the roots of pessimism and what it often signals—a perceived loss of control, uncertainty about the future, or lingering regret. She outlines five strategies for disrupting negative thought cycles, including mindfulness and cognitive reframing. Mary also reflects on the common fear of “falling behin…

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S2 E21: The Influence of Emotions and Feelings on Goal-Driven Behavior 15:38

7M ago15:38

15:38

In today’s episode of The Brain Coach, Mary explores how emotions and feelings influence our goal-driven behavior, both as powerful motivators and potential obstacles. She explains the dual role emotions play in shaping our focus, decision-making, and resilience, while also addressing how unmanaged emotions can lead to procrastination, impulsivity,…

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S2 E20: Dealing with Burnout 19:14

8M ago19:14

19:14

In this episode of The Brain Coach, Mary explores the reality of burnout and its impact on emotional, physical, and behavioral health. She begins with the story “The Ember That Faded,” illustrating how burnout often builds gradually and quietly. Mary highlights common emotional, physical, cognitive, and behavioral symptoms to watch for and offers s…

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S2 E19: The Pareto Principle 16:32

8M ago16:32

16:32

Welcome back to The Brain Coach. In today’s episode, Mary continues the discussion around efficiency and effectiveness. She introduces the Pareto Principle (also known as the 80/20 rule), the idea that a small portion of causes are responsible for the majority of effects. Mary highlights examples of how this principle shows up in business, health, …

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S2 E18: Efficiency vs. Effectiveness 15:58

8M ago15:58

15:58

Is it better to be efficient or effective? In this episode of The Brain Coach, Mary discusses the difference between efficiency and effectiveness, doing things right versus doing the right things. She shares how so many of us fall into the trap of trying to be more efficient without first asking if the task is even worth doing. Mary offers insights…

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S2 E17: Emotions, Feelings, and Mood 20:47

8M ago20:47

20:47

In this episode of The Brain Coach, Mary helps us make sense of our inner experiences by breaking down the differences between emotions, feelings, and mood—three concepts that are often used interchangeably but play very different roles in how we process the world. Mary walks us through how these elements interact in dailylife—how a single moment c…

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S2 E16: The Power of Active Listening 19:27

8M ago19:27

19:27

In this episode of The Brain Coach, Mary explores one of the most overlooked yet essential communication skills: active listening. From everyday misunderstandings to deeper relationship disconnects, so many issues trace back to a simple truth—we’re not really listening. Mary breaks down what listening truly means, why it’s often neglected, and how …

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S2 E15: The Upside of Uncertainty 23:50

8M ago23:50

23:50

Why does uncertainty feel so debilitating, and how can we overcome it? In this episode of The Brain Coach, Mary redefines uncertainty—transforming it from a source of discomfort into an opportunity for growth. Mary breaks down the psychological factors behind uncertainty, such as fear of the unknown and lack of control, and touches on the cognitive…

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S2 E14: Navigating Conflicted Goals for Success 25:06

8M ago25:06

25:06

Do you ever feel like you’re trying to make progress, butsomething inside keeps hitting the brakes? In this episode of The Brain Coach, Mary explores the concept of conflicted goals—when your desires are working against each other, creating tension and keeping you from moving forward. Whether it’s the struggle between rest and productivity,creativi…

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S2 E13: More than Motivation — How to Build a System for Success 17:31

9M ago17:31

17:31

Motivation is unpredictable—it comes in waves, pushing you forward one day and vanishing the next. So how do you stay on track when the excitement fades? In this episode of The Brain Coach, Mary breaks down the psychology of motivation, explaining the key differences between motivation, inspiration, and discipline. She discusses why motivation alon…

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S2 E12: Did You Ask a Good Question? 17:30

9M ago17:30

17:30

In this episode of The Brain Coach, Mary explores an often-overlooked yet essential skill—asking good questions. Thoughtful, well-structured questions enhance executive function, strengthen relationships, and lead to more meaningful conversations. Mary explains why asking the right questions is a higher-order thinking skill, how it shapes learning …

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S2 E11: When Positivity Hurts – The Problem with Good Vibes Only 18:51

9M ago18:51

18:51

In this episode of The Brain Coach, Mary explores the concept of toxic positivity — the belief that maintaining a positive mindset is the solution to every challenge. While optimism can be healthy, dismissing negative emotions can lead to guilt, isolation, and hindered personal growth. Mary discusses common phrases that may seem supportive but ofte…

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S2 E10: Stress vs. Anxiety, Types & Coping Strategies 25:59

9M ago25:59

25:59

Welcome back to The Brain Coach. Today, Mary continues the discussion around stress and anxiety. Last episode, we explored the key differences between stress and anxiety—today, we’re taking it further.Mary breaks down nine different types of anxiety disorders, from generalized anxiety disorder to panic disorder, OCD, PTSD, social anxiety, phobias, …

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S2 E9: Stress vs. Anxiety, Do You Know the Difference? 16:12

9M ago16:12

16:12

Today's episode of The Brain Coach podcast, Mary discusses the differences between stress and anxiety; how they overlap, how they differ, and why it’s important to know the distinctions. While stress is a response to an external trigger that typically fades when the situation resolves, anxiety is often persistent, internal, and doesn't always have …

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S2 E8: The Multitasking Myth – Why You’re Not the Exception 15:18

9M ago15:18

15:18

In the latest episode of The Brain Coach, Mary dives into the myth of multitasking. Despite what many people believe, the brain is incapable of focusing on multiple tasks at once—it simply switches between tasks, leading to inefficiency, cognitive overload, and decreased performance. This episode explores why people cling to the illusion that they …

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S2 E7: The Rise of Social Withdrawal – Hikikomori vs. Bedrotting 15:37

9M ago15:37

15:37

In this episode of The Brian Coach , Mary explores the growing and concerning phenomenon of extreme social withdrawal. Mary compares Japan’s 'hikikomori' to the Western trend of 'bedrotting'. Hikikomori, describes individuals—often young adults—who isolate themselves in their homes or even a single room for months or years due to social pressure, a…

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S2 E6: Designing your ideal day 20:18

9M ago20:18

20:18

In this episode of The Brain Coach podcast, Mary explores the concept of an “ideal day” and how to structure your day with a balance of productivity, relaxation, and connection. Rather than striving for perfection, the focus should be to incorporate elements that align with your personal values and energy levels. Mary shares key elements that contr…

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S2 E5: Resilience: hope vs. optimism 26:24

10M ago26:24

26:24

In this podcast episode, Mary explores the difference between hope and optimism and shares why both are crucial for emotional resilience, especially in uncertain times. Learn practical strategies for managing stress, limiting negativity, and fostering a mindset that balances realism with positivity. Through deep breathing techniques, perspective sh…

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S2 E4: An Intro To Glucose & It's Impact On The Brain 8:23

10M ago8:23

8:23

In today's episode, Mary explores the crucial role glucose plays in our health and why maintaining a stable glucose curve supports brain health and prevents problems like aging, arthritis, Alzheimer, and metabolic disorders. Even if you feel healthy, your glucose levels can be out of balance leading to spikes and crashes in blood sugar. Food isn't …

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S2 E3: Help! I can't remember anything! 16:15

10M ago16:15

16:15

Constant digital stimulation isn't just a distraction, it's damaging your memory. In this episode, Mary explores how the habit of reaching for your phone rewires your brain, making it harder to retain information and focus. Learn how embracing boredom and setting boundaries with technology can strengthen memory and cognitive function. Tune in for s…

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S2 E2: The Power of Blowing Bubbles 4:40

10M ago4:40

4:40

In this episode, Mary shares how something as simple as blowing bubbles can help calm the nervous system. This fun and relaxing activity can shift your focus away from stress and anchor you to the present moment. Learn how the slow, controlled exhalation involved in blowing bubbles stimulates the vagus nerve, helping to reduce the fight, flight, or…

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