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Dr. Julia Jingles: [00:00:00] Hustle culture is not billionaire. Brain strategy burnout isn't a badge of honor. It's a breakdown waiting to happen. And the ultra successful, they don't run harder, they run smarter.
Hello friends, and welcome back to another episode of Mindset Medicine, where I turn your chaos into clarity and your exhaustion into excellence. I'm Dr. Julia Jingles, Bowlin. I'm a physician, author, hypnotherapist, and the founder of Personal Awareness Medicine. If you're ready to stop living like a human ping pong ball and start focusing like a freaking billionaire, then you're in the right place because this episode is going to give you that edge, that shift, that little mental slap with love that you didn't know you needed.
Today's hot topic is focused like a billionaire brain training secrets to get more done in less time. And this is episode number four of my April series. And yes, I'm giving you billionaire [00:01:00] strategies on a budget. No private jets required. Just a willing brain and a little bit of grit. Which I know you've got.
So let's go ahead and start in. I would like to start talking about time blocking like a boss. Let's kick this off with the Holy Greer of Billionaire Focus, and that is time blocking. Now I'm gonna be talking about some billionaires you may love or you may hate, but either way, they have conquered some simple techniques that you two can do to help up up your game.
Time blocking by Elon Musk, he does this in five minute blocks. You know why? Because time isn't just money to him, it's mental bandwidth. And when you segment your time into intention filled blocks, you eliminate decision fatigue, distraction and disorganization, all in one swift move. Because let's be real, multitasking is just a fancy word for doing a bunch of stuff poorly while slowly losing your mind.
Time blocking is the antidote. It gives your brain permission [00:02:00] to fully focus, which boosts productivity. And here's the kicker. It massively reduces stress and anxiety too. And for me, I had to learn this one the hard way. I live in Ohio and I love the personal acronym, Ohio, OHIO only handle it once. That means stop multitasking.
I had to shut down distractions. I had to finish at the dang thing without interruptions. That Ohio mindset saved my anxiety, my productivity, and quite honestly, my sanity. Instead of drowning in a sea of open tabs and half finished to-do lists, I became intentional. Organized and oddly calmer. I focused using time blocks.
You can see the show notes below about the time blocks. I love them. I found out that every time I broke the Ohio rule, only handle it once, such as jumping to check my emails or writing a chart note, or taking a call in the middle of doing research or just try to quote quickly, do [00:03:00] one more thing. End quote.
I fell right back into the mental quicksand of being overwhelmed. My brain was sprinting, but I wasn't getting anywhere. Does that sound familiar? So I started protecting my time blocks like a mama bear. 30 minutes for emails, one hour for writing, 15 minutes for deep breathing, and staring out the window if I needed.
And guess what? I got more done and less time, and I started liking how my brain worked. So let's just start where you are. Don't overhaul your whole calendar. Just pick one thing today that deserves a focused block. Use a timer, shut your tabs. Silence your phone. Give your brain the gift of completion and let Ohio be your new focus formula.
Only handle it once. Don't let any interruptions jump in and you don't need to be in Ohio or be a Buckeye to make it work, but it sure helps if you are. Alright, next let's talk about decision fatigue. [00:04:00] Elimination. Mark Zuckerberg wears the same thing every single day, and so did Steve Jobs. Why? Because decisions, even tiny ones, drains your mental fuel tank.
Decision fatigue is like carrying around a backpack full of bricks, one decision at a time. Should I check my email or grab a coffee? Should I wear my blue or my black scrubs? Should I answer this text or let it sit? Every one of those seemingly innocent decisions is quietly stealing your cognitive energy, your brain power.
When my husband was going through his first round of brutal chemo and radiation, I had no reserves, zero bandwidth, so I simplified. I wore scrubs every day. In the past, I used to dress up and take great pride in my wardrobe, which I'm gonna own up. I got a really good wardrobe, but I chose to wear scrubs every single day.
The same shoes, the same outfit. I needed my brain power for love, [00:05:00] support, and survival, not for fashion shows or for indecisiveness. And here's what I realized. Clarity is a gift you give yourself before you need it. I couldn't afford to waste time debating outfits or menus or inbox drama. I created my default mode and that simplicity was really, really freeing for me.
And billionaires do this at a serious scale. They systematize the simple so they can energize the extraordinary. They don't leave high stakes success to chance. They leave their lunch choices to automation and reserve their brain power for vision, values and impact. You don't have to become a robot to do this.
You need to become a respected manager of your own energy. So that might be as simple as creating a morning routine that limits your choices, or having things pre-done, pre-made, pre-read, healthy, of course, maybe eating the same, roughly the same breakfast Monday [00:06:00] through Friday, or having everything laid out so you know.
What you're gonna be having use Sunday nights to pre decide your outfits, workout days, and lunches. I do this, I know exactly when I'm working out every single day of the week, what time and roughly what food I'm going to be having. I. So let your calendar become your co-pilot, not a chaos maker with tons and tons of to-do lists.
Make it streamlined, make it easy, and just for fun, maybe even try a decision detox day, one day a week where your meals, your wardrobe, and your workflow are completely preset. It feels like a mental spa day. Trust me. It's pretty awesome. So you're not lazy, you're not overloaded if these are some of the things you might be telling yourself.
I. But decision fatigue is real and it's optional. So how about opting out of it? Think about that. Let's move into section three, how to train your RAS, your reticular activating system. Let me introduce you to [00:07:00] your brain's bouncer. The RAS, it's a filter. It does what's important and it blocks the rest. In other words, it filters what you need and inhibits anything else is irrelevant.
And billionaires train their RAS by priming it with intention, vision boards, mantras. Vivid visualizations, but it goes deeper than glitter glue and Pinterest streams. Your RAS is a part of your brainstem, and its job is really simple. It's to protect you from filtering what enters into your conscious awareness, one of the thousands of stimuli that your brain is bombarded with every second.
Your RAS decides what's relevant, what's important. This means if you're focused on fear or worry or overwhelm, guess what? That is what your brain will notice and reinforce. Every morning before I get outta bed, I repeat. I am happy. I am healthy, I am [00:08:00] holy, and I'm a healer. This is not just a cute phrase for me.
It is a neurologic pre-game for me. It sets my day up. I imagine walking to work with glowing energy, smiling employees. My heart is calm and centered. My pregame assumes that I will have what I need to manage whatever comes my way. This folks is an incredible way to start my day. I don't catastrophize worry, build in what could go wrong.
I set my day up and I'm gonna tell you, when I started doing that, my life changed and so did the people around me. Think of it like adjusting the lens on a camera. When you set your RAS to zoom in on confidence, clarity, and purpose, that's what gets captured. When you don't, it'll default to stress, clutter, and chaos.
You want your brain to [00:09:00] work for you instead of against you. Then you need to train your RAS. And here's how. Just like me, consider starting your day with a mantra. Keep it simple. It might be I'm focused, I'm powerful, I'm peaceful. Then visualize one outcome that you want to experience really vividly. When I do my morning mantra, I even break it down to I'm healthy and see myself strong, energetic, muscular, with tons of energy.
So you need to do this in a really vivid way. Imagine the colors, the sounds, the feelings, the clothes, the appearance, the smells, anything you can bring in. Both emotionally, physically, and mentally, and repetition is key here. The RAS doesn't respond to novelty. It responds to consistency. For my Science Loving listeners, this works because your brain anticipates a scenario.
It begins to fire the neuro pathways associated with that experience, [00:10:00] making it more likely to occur. This is the cool woowoo stuff, folks, so if you want more connection, clarity, opportunity, or peace. Don't just wait for it, train your brain to see it and seek it. And here's the pro tips. You can use sticky notes, phone reminders, or even voice memos to inject your intention into your environment.
Make it loud, visible, and daily. You're not just wishing you are wiring that brain of ears.
If stress and overwhelm or that relentless inner critic have been running the show, it's time to take back control. You don't need another motivational quote or a feel good pep talk. You need a system, a tool, something that actually works when life gets messy. That's exactly why I created mindset medicine worksheets.
No fluff, no filler. Just proven strategies that are powerfully designed to help you rewire your thoughts for clarity and [00:11:00] confidence, break the cycle of overwhelming minutes. Set boundaries that stick without the guilt and turn stress into focus and action. This isn't about theory, it's about real transformation.
And the best part, this podcast comes with a worksheet designed specifically for what you're learning today. No more wondering how to apply this. It's all mapped out for you. And if you're ready to stop spinning your wheels and start making real shifts, grab today's worksheet below because life's too short to stay stuck.
Check out the episode specific worksheet for today's podcast below.
And while we're talking about brain wiring, let's move on to section four, neuroplasticity reps and hypnotic anchoring. Billionaires rehearse. Like Olympic athletes visualization really isn't woo woo. It is neuroscience, and I've said that over and over again. If you wanna focus like a billionaire, you've gotta train your brain to be a peak performer.
So let's get into it. Let's [00:12:00] talk about mental rehearsal. I. It's a dress rehearsal for your brain, and we're gonna practice it right now. So if you are capable, you can just listen if you're driving or operating machinery. But if you're not, I really encourage you to close your eyes, calm the brain, calm the nervous system, and visualize a successful task that you want to do.
Something you wanna start and take it to finish, you might wanna imagine open your laptop reading a complicated email, composing a calm and confident response. Maybe clicking send without difficulty. See the screen. Feel your fingers on the keyboard. Hear the gentle click of your mouse. And why this works is you are creating neuro pathways that normalize the behavior, making it successful, safe, and not foreign.
It's activating the premotor cortex and tricks your brain into thinking that you've already performed the task. And the more familiar success feels neurologically, the [00:13:00] less resistant you're gonna have when it's time to go. And here is a real life tip. Add some emotional fuel. I said it before, don't just see it.
Feel it. Feel your heart calm. Feel your shoulders relax. Feel that little sparkle. Heck yeah. I crushed that thing. And that's when the magic really sticks. Let's step into a hypnotherapy technique. I'm gonna call this the flick and flip method. It's a pattern interrupt that helps you mentally switch from one thing to another.
If you've ever caught yourself mid scroll, mid worry, or mid overthinking, that's the moment is the gold that catching yourself doing something that's your. Pattern interrupt. A pattern interrupt is a hypnotherapy technique, and it breaks the loop of the unconscious behavior by throwing in a speed bump in the mental road.
In other words, you're replacing it with a new command you've caught yourself. That's the magic, and here's how to do it. Step one. You just gotta notice you're doing it. Notice [00:14:00] the loop. Feel what it feels like when you're spiraling. I'm gonna tell you, I know when I jump from a task, my inner core gives me a physical symptom that says.
Uh, hello girl. Get away from that. If you're scrolling or you're stuck, just flip your wrist or shake your hands or clap. Once anything abruptly physical, that's your signal to stop, stop, stop it, and then say out loud, reset, new channel. Flip something that really gets you to shift immediately. Visualize or name what you wanna switch to.
Calm or focused or bold or compassionate. Let the command drive the shift. Your nervous system is listening and you just hijacked the old loop. So basically you're gonna notice the loop. Catch that you're s smiling. Stop. Flick your wrist or shake your hands or clap. Signal yourself to stop and say something out loud.
Whoops. Reset new channel, and [00:15:00] immediately visualize or name what you wanna do. Calm, focused, bold or compassionate. You can do this. This works because your brain is running old tapes all day long and most of them aren't helpful anymore. The pattern interrupt breaks that track the mental switch installs a new one.
You are literally rewiring your habitual responses in real time. This is magic and it works and you can do this. This isn't just think positive practice. This is a neural redirection, firing new pathways with every interrupt and every command. This. Is mindset medicine. You can do this with annoying distractions such as mid scroll or social media.
You can clap, say, reset, visualize yourself opening your calendar or doing the task you want to be doing instead. And boom, patterned interrupt. Intention inserted. You have a hundred plus micro moments every day to reclaim your focus and [00:16:00] rewire your brain. You don't need to be perfect. You just need to interrupt the pattern and choose again.
Each time you do, you are training your brain to stop betraying your brilliance and start backing your bad assery. If you often wonder why you're always focusing on the negative, this is important to understand. This is an epigenetic survival skill. We do better if we scan our environments and our situation looking for something bad, so we can fix it and prepare.
Your brain just needs a new groove. Now we're trying to flip that script. Most people replay failure, like it's their favorite mix tape, but it's time to change the track. You don't need to do this anymore. You don't have tigers or snakes or you know, mammos hunting you down. So we need to stop that past thing that we do as animals and jump into the present, which most of us are in a safe place.
So go ahead. Rehearse your [00:17:00] winds, anchor your power, and visualize the outcome you want until your brain forgets it wasn't real yet. Because here's the secret, if your nervous system believes it's possible, your actions are gonna start aligning to make it real. Let your brain be the gym where your dreams start.
Now let's move into section five on radical boundaries and obsessive recovery. I wanna bust a myth really quickly. Hustle culture is not billionaire. Brain strategy burnout isn't a badge of honor. It's a breakdown waiting to happen, and the ultra successful, they don't run harder, they run smarter. They create radical boundaries around their energy and are obsessive about protecting their brain's ability to focus, adapt, and perform.
You don't need more grind. You need sacred boundaries and an unapologetic recovery time. What billionaires actually do. Jeff Bezos insists on eight [00:18:00] hours of sleep a night. He says it helps him make better decisions. Ariana Huffington built a media empire. She was collapsed from exhaustion and then became successful because she made sleep her mission and Warren Buffett spends 80% of his time reading and thinking, not hustling.
They don't see rest as a reward. They see it as a return on investment. And why this works is your prefrontal cortex that highly functioning CEO part of your brain. It gets glitchy when you're depleted. Think of it like a wifi signal, poor sleep, too many s's, emotional clutter. I. You are buffering, literally recovery when it's sleep.
Silence, play prayer, replenishes your neurotransmitters. It balances cortisol, restores your decision making bandwidth, and it boosts your emotional regulation. So in short, it sharpens your edge. So here's some real life coaching from Dr. J Me. [00:19:00] There are times during my husband's cancer treatments that I don't have the bandwidth to give to anybody else, and I had to be okay with that.
One of the best decisions I ever made in my life was to give up my medical practice after 30 years. I loved my practice, but it was just too much on top of my dreams, my support of my husband, and the deep transformational work that I really wanted to do. It was not an easy decision. I wasn't doing a lot of self-care back then.
I was doing soul survival wearing scrubs on the regular. It wasn't laziness. It was decision preservation. I was tapped, and yes, I had to say no to things that I used to bend over backwards for. That's radical boundary work. Not because I was being difficult, but because I was being sacred with my energy.
I ask you, how can you audit your energy leaks? What's draining you that doesn't serve you? Can you schedule some sacred recovery, put in some recharge time on your [00:20:00] calendar, like it's a meeting with your highest self because it really is plan some UST time. I call that unstructured time. I. This means you're free to run free, do whatever, sing what you want, sleep where you want.
Or in my case, plan a podcast that brings me joy. And don't forget, there are many types of recovery, mental recovery, emotional recovery. Technology recovery, physical recovery, spiritual recovery, sensory recovery, social recovery. We don't all need the same types of rest, but you might wanna ask yourself what you need to rest from in any of those categories.
You could also practice start saying no with new phrases that feel in alignment for you. You could say, that doesn't align with my focus right now. I'm in a reset phase protecting my time. Thank you. But I'm fully [00:21:00] committed elsewhere, and my personal favorite is I wish I could, but I can't because most of the time I do wish I could help people more.
But sometimes my protection of my energy, my space, my brain, my recovery is more important. And remember every yes to something is a no to something to you. Boundaries aren't selfish. They are sacred strategy. In the previous episode I talked about the acronym fog, FOG. If you are doing something out of fear, obligation, or guilt, then it may be a boundary problem.
So instead ask yourself different questions. If I say yes to this, what am I saying No to? You might wanna reflect on why you're actually doing things. It might be an unhealthy choice if you are doing it under fear, obligation, or guilt. I. Next. Think about mini moments. People think if they have to exercise, it's gonna take hours.
If they're gonna rest, it's gonna take hours. [00:22:00] They say they can't take a nap, but you can do mini moments, mini recovery, moments of exercise, brain breaks, breathing, soul resets. This could look like a 10 minute silent walking break with no phone and no podcast, just. Breath and motion. Maybe a midday hydration and stretch rest with your water, your arms overhead, and a reboot.
It could be a Sunday soul strategy session with journaling, reflection, and recommitment to your bigger reasons of your why you're doing things, your purpose, your passion In this life, it might be a nighttime nervous system. Calm down with legs up on the wall, lavender oil, and low lights. So I wanna call in a little reflection here.
Have you ever been proud of yourself for choosing resting over rushing? What boundary did you have to set that felt a little radical, felt a little strange, and what happened afterwards? If you can share your [00:23:00] story with me on Instagram or message me directly, I want to highlight your wisdom, the things you've done that really work for you, so that we can all share that.
Lastly, here are some questions for you. What's one decision you could automate today to reclaim your mental space? How could you implement the Ohio format of only handling it once and stopping distractions one task at a time? And what would you change if your morning mantra led your mindset instead of your to-do list before you started your day?
Alright, rock stars. Take a breath. You just learned. Billionaire focuses how they train their brain and protect their minds, like their lives and legacies depend on it. Spoiler alert. So should you. This isn't about trying to be someone else. This is about training your brain to work for you instead of constantly betraying you with overwhelm, reactivity, and old patterns that don't serve your purpose.
So let's recap. You learn the values of [00:24:00] focusing with time blocking. The Ohio method, you simplified like a billionaire with fewer decisions and more space. You're training your reticular activating system, your RAS to focus on your future, not your fear. You're rewiring your brain with mental visual rehearsals.
And finally, you gave yourself radical permission to rest, recovery and say no, to protect your brilliance. It's time to get busy in a new groove. Now, you don't need a better planner. You need a better personal agreement with your energy because when you protect your focus, you multiply your impact. And when you recover, like it's sacred, you rise like it's inevitable.
Here's a final thought. If your nervous system believes it's possible, your brain's gonna start working overtime to make it real. So rehearse your wins, fire up your focus, own your intentions, and say no like a billionaire with boundaries. You've got this. [00:25:00] If this episode Little Spark, please take 30 seconds to help me leave a review on Apple or Spotify.
Share this episode with a friend, a colleague, someone whose brain is begging for a reboot. 'cause I'm trying to reach a hundred people in a hundred days. You could also tag me on Instagram with your favorite takeaway. I'll repost it and cheer you on. Your voice helps amplify this message. So when we reach a hundred people in a hundred days, we are multiplying change.
Let's get loud. About peace, power, and purpose. Until next episode, be happy, be healthy, and be fulfilled.
Thank you for listening to Mindset Medicine with your host, Dr. Julia Bowlin. To learn more about mindset medicine, go to www.juliabowlinmd.com and connect with Dr. Julia to find out how our team can help you today. [00:26:00] Join us again next week for more expert tips, tools, and strategies to become healthier, wealthier, and wiser in your personal and professional life.
