Think Thursday

• Molly Watts welcomes listeners to Think Thursday, focusing on neuroscience, brain health, and mindset.
• She builds on last week's topic about neuroplasticity and the brain's ability to change through belief and mindset.
• Molly introduces the concept of the iterative mindset, emphasizing small steps lead to big changes.
• The episode aims to help listeners who struggle with changing habits, particularly in the context of reducing alcohol consumption.

• Molly discusses the limitations of traditional goal-setting, where perceived failures can lead to demotivation.
• She explains how some recovery programs require starting over after a slip-up, which can be demoralizing.
• The activation of the habenula, a brain region responsible for processing failure, is highlighted as a reason for motivation loss.
• Molly introduces the iterative mindset as an alternative approach, focusing on ongoing experiments and adjustments.

• The iterative mindset shifts focus from perfection to progress, encouraging small, iterative changes.
• Molly encourages listeners to experiment with their goals, such as limiting drinks to two when going out, and then assessing and adjusting based on their experience.
• Each attempt is seen as an opportunity for growth rather than a failure, leading to lasting change.
• Research by Jason Moser and his team shows that brain activity is higher during mistakes, leading to stronger neural connections and brain growth.

• Molly explains that brain activity is more robust during mistakes, which can lead to stronger neural pathways and brain growth.
• The iterative mindset views mistakes as valuable feedback, leading to continuous improvement and effort.
• This approach aligns with the idea that struggle is essential for brain growth and learning.
• Embracing struggle as part of the process is crucial for long-term change and growth.

• Molly suggests applying the iterative mindset to the alcohol minimalist framework, focusing on experiments and adjustments.
• She provides a step-by-step process: experiment, assess, reflect, and iterate based on the results.
• The goal is to gather data and inform the next move, keeping the focus on the process rather than perfection.
• This approach keeps listeners engaged and motivated, avoiding the crushing feeling of failure.

• Molly emphasizes the importance of creating a supportive environment for self-compassion and curiosity.
• Mistakes are seen as learning opportunities rather than failures, fostering a safe space for growth.
• She invites listeners to join the Alcohol Minimalists Facebook group for community support and shared learning.
• Believing in the brain's ability to adapt and grow can lead to significant improvements in achievement and well-being.

• Molly challenges listeners to pick a small area for change, such as drinking, exercise, or stress management, and apply the iterative mindset.
• She encourages focusing on the process, assessing progress, and making small adjustments based on what is learned.
• The key is to stay in effort and view each struggle as a sign of brain growth and progress.
• Molly concludes by reminding listeners that struggle is a path towards sustainable change and invites them to subscribe, share, and leave reviews for more resources.