Do Less to Accomplish More—Theta Brainwaves
Key Points:
1. Theta brainwaves patterns are a state where our creativity and problem-solving is flowing. It is a relatively slow brainwave, similar to delta waves that occur while we sleep.
2. By relaxing our bodies, we can enter this state - a state where we can come up with new solutions to old problems.
“Sometimes the most productive thing you can do is relax.”
States where the brain exhibits theta brainwaves allow us to unleash our creativity and are enabled and enhanced by physical activity and rhythmic repetitive movements like walking, cycling, and taking in the patterns in nature (like leaves on a tree or a flock of birds flying by). Perhaps a more relatable situation is being on autopilot in the shower, going through the motions without thought, and having a new, seemingly random, idea pop into your mind.
Not surprisingly, theta brainwaves are similar to the delta brainwaves that happen during sleep. They occur at 4 to 7 cycles per second (Hz), whereas delta brainwaves cycle at 1 to 3 Hz. These are both slow-brainwave states.
I believe that deliberately moving into a creative state where we can ideate—characterized by theta brainwaves—is essential for unlocking our ability to reach our potential. We need to come up with new solutions to old problems: new ideas, new products, new or deeper relationships, and new opportunities. We can do this by relaxing our bodies, moving our bodies, and letting our brains make new connections and come up with new ideas.
When we are in a creative, problem-solving state characterized by theta wave activity, several regions of our brain activate at the same time and connect to each other. This is how we have leaps of insight, or come up with new solutions to old problems, and discover links we didn’t see before. Counter-intuitively, it is only by doing less and entering a theta wave state that we can accomplish more.
Today’s Words of Wisdom: Dr. Ellen Choi on How to Calm your Mind
Dr. Ellen Choi’s research interests revolve around the effects of mindfulness training on attention, emotional regulation, and performance under pressure. She is currently an assistant professor at Ryerson University’s School of Business.
“If meditation scares you or makes you feel uncomfortable, or you just feel too busy to rest and slow down, then simply sitting quietly is where you can start. Whether it’s for 1 minute or 5 minutes or 10 minutes, it really doesn’t matter. To really savour and connect with what stillness feels like, we have to learn to stop and be still without associating it with boredom or inefficiency. For people who are new to meditation, I typically recommend meditating in the morning, because as the day gets busier, it becomes harder to overcome the inertia and slow down.
To begin, I suggest committing to 3 minutes—that’s like a long elevator ride or a walk to the printer. You can either set the timer on your phone for 3 minutes or just use a watch and open your eyes occasionally to see if 3 minutes has passed. Then sit in a comfortable position, close your eyes, and choose a mental anchor. It can be a phrase, your breath, or a visualization of something that is important or meaningful for you (like a beach, a person, or a pursuit that you love). Just choose one thing to focus on and sit quietly, breathe, and try to hold onto that one thought.
Inevitably, your mind will wander and that’s okay. Be kind, curious, and compassionate. Don’t beat yourself up if the mind wanders: However old you are, you have that many years of your mind wandering in default mode. Just notice it and then come back to the anchor. Of course, this sounds really simple, but for people who tend to ruminate or keep thinking about something over and over, it can be hard to let go. For people who tend to relive all of their most embarrassing moments, meditation is so nice because you’re literally building the neural mechanisms to help you let go of things faster.
That’s essentially it: Pick an anchor, notice when the mind wanders, let go of that other thought or feeling, direct your mind back to the anchor, and then move through that process again until the time you’ve set aside to meditate is up.”
Today’s Call to Action: Act-Think-Feel
By calming down their bodies and brains, athletes are able to align their thoughts and feelings to the state they need to be in to perform at their best. I call it “Act–Think–Feel.”
The basic physiology is simple: If you move your body or think in a particular way, you signal your body to release hormones that change the way you think and feel.
Here’s how you can control your physiology to activate your creativity and get into the state that you need to be in to perform any time, rather than just having it “happen”:
Think about the last time you felt relaxed and at your best.
Figure out what you were doing before that moment. What were your actions? Were you stretching? Did you have a good breakfast? Write it down. This is the “Act.”
Now figure out what you were thinking. Were you listening to a podcast or to music? Did you tell yourself what you were going to do? What mindset did you have? This is the “Think.”
Remember what you were feeling. What were your emotions? How did they help you to relax? This is the “Feel.”
You’ll end up with a roadmap for the same kind of process that elite athletes go through when they’re preparing for an event.
We’ll go through this process in more detail in the next module - Embrace the Extraordinary!
Today’s Bonus: Dr. Greg Wells Podcast
Check out this episode with Dr. Ellen Choi on the Art & Science of Mindfulness.
The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release Wells Performance Inc. from any responsibility or claim relating to such participation.