Have you ever encountered a coworker who drains your energy, pushes your buttons, or just rubs you the wrong way? You don’t have to like everyone you work with, but you do need strategies to protect your focus, energy, and professionalism.
In this episode of The Brain Coach podcast, executive function coach Mary Turos breaks down how to work with people you don’t like without being fake, self-sacrificing, or emotionally exhaust yourself.
Drawing on principles from neuroscience, psychology, and coaching, Mary reframes these potentially awkward interoffice situations as skill-building opportunities rather than personal failures. Learn how to identify a long-term goal (effective collaboration vs. low-stress coexistence), shift interactions from personal to task-oriented, set clear boundaries without drama, and conserve your mental energy.
The episode offers three realistic workplace scenarios—talkative coworkers, passive-aggressive comments, and personality clashes—and offers calm, practical responses for each.
Office relationships are not about forced friendliness, instead the focus should be on emotional regulation and protecting your executive functions so you can do your best work.
For more information, visit www.braincogcoach.com
We’ve all done it—laughed at jokes we don’t understand, forced eye contact when it feels uncomfortable, or said we’re “fine” while feeling completely overwhelmed.
Maybe you even feel like you have a “work self,” a “family self,” and a “real self.” These patterns might be signs of masking.
In this week’s episode of The Brain Coach podcast, brain coach Mary Turos explores how and why we mask in social situations, and why it’s especially common for people who are neurodivergent (autism, ADHD, etc.) or who have a history of trauma.
Mary breaks down:
If you’ve ever wondered why you feel drained after social interactions or why different people seem to know different “versions” of you, this episode will help you understand what’s going on beneath the surface, and what you can do about it.
For more information, visit www.braincogcoach.com
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 also shares practical strategies to work with melancholy instead of against it.
If you’ve ever felt a sweet, reflective sadness that you can’t quite name, today's episode will help you understand more.
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.
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 reflecting on your experiences.
Mary shares practical, science-backed strategies, from deep breathing and journaling to reframing thoughts and expressing emotions safely. You'll learn the crucial roles of mindfulness, self-compassion, and biological factors in emotional regulation, and how your early experiences and current stressors shape our ability to self-regulate.
Tune in if you’re facing daily stress, self-control issues, or simply want to improve your emotional resilience. You'll find Mary's encouragement, insight, and tools will help you begin mastering your emotions.
For more information, visit BrainCogCoach.com
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 discusses why it feels like the world is on edge and why we are so easily triggered these days. She breaks down the psychological, social, and biological reasons behind rising anger, and why it’s not “in your head.”
Learn how collective stress, nervous system overload, and digital amplification create a perfect storm for irritability and reactivity. More importantly, you'll learn a practical roadmap to understand, regulate, and transform anger into clarity and power.
Anger isn’t something to fear, it’s information. And with awareness, it becomes a tool for creating better boundaries, healthier relationships, and more emotional resilience.
For more information, visit: BrainCogCoach.com
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 build systems that work; tools like simple documentation, effective communication, and intentional delegation that help free your time.
This episode will help you:
If you’ve been feeling stretched thin or afraid to step back, this conversation is your permission slip to stop doing it all — and start leading in a way that lasts.
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 avoidance of responsibilities.
Discover small, practical strategies like giving yourself "permission slips” and creating a “do less” mode for tired days. These tools can help you find calm and control — without letting your routines control you.
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 activity and impact.
In today's discussion, Mary shares:
- The core difference between busyness and productivity
- Why our culture rewards being “busy,” and how that holds us back
- How to strive for progress, not motion
- Three “magic questions” to help identify what truly matters
- The surprising truth that slowing down can make you more effective
Move from running on autopilot to working with purpose and learn how to reclaim your time, energy, and focus.
Learn more at braincogcoach.com
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:
- How cortisol regulates your energy and stress response
- Signs of high, low, or dysregulated cortisol levels
- When to talk with your doctor about testing and what to expect
- Natural ways to reset your cortisol rhythm, from morning light to mindful rest
- The lifestyle levers that make the biggest difference: sleep, diet, exercise, and stress management
Mary explains how simple, consistent habits can help restore balance and support your brain and body. No quick fixes, just practical science you can apply right away.
For more information, visit braincogcoach.com
(Disclaimer: This episode is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your health routine.)
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 screens and LEDs, impacts your melatonin levels
- What happens when your sleep cycle is disrupted
- Why supplements aren’t always the magic fix (and what to do instead)
As well as simple, practical steps to support your body’s natural sleep rhythm.
Whether you’re a night owl, shift worker, or just want better sleep hygiene, this episode will help you understand how to work with your biology, not against it.
(Disclaimer: This episode is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider before taking any supplement or medication.)
For more information, visit Brain Cog Coach
Does ADHD Medication Harm a Child’s Brain?
In this episode of The Brain Coach, Mary unpacks one of the most common concerns parents share: Will ADHD medication damage my child’s brain?
Drawing from current, well-reviewed research and large-scale neuroimaging studies, Mary explains how stimulant medications actually support brain normalization, not harm. She also discusses what parents should know about monitoring growth, managing side effects, and combining medication with behavioral and educational support for the best outcomes.
Listen in to learn what the science really says and how to make informed, collaborative decisions with your child’s healthcare team.
For more information, visit www.braincogcoach.com
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 principles can help you:
Whether you’re looking to recapture your day, reclaim your focus, or design a life that prioritizes freedom and high-value work, this episode offers both inspiration and practical takeaways.
Learn more at braincogcoach.com
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 off and offers practical strategies to break the cycle.
If you’ve ever found yourself scrolling, snacking, or organizing your desk instead of tackling that big project, this episode will help you spot your personal procrastination triggers and learn where to focus your energy to move forward.
Learn more at braincogcoach.com or leave us a message in the comments.
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 money, navigating dorm life, and building essential life skills, Mary shares strategies that make the transition smoother.
She also covers the importance of time management, self-care, campus resources, and the mindset shifts that help students thrive in both academics and life.
For parents, this episode offers guidance on stepping back while still supporting your student, and how to encourage resilience, problem-solving, and independence.
Packed with actionable tips and encouragement, this episode is a must-listen for any family preparing for the college journey. To contact Mary email: info@braincogcoach.com
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 sleep, nutrition, and time management habits, Mary highlights the choices that can make or break a student’s first year. She also addresses real-world challenges like navigating peer pressure, alcohol, drugs, and roommate conflicts—and the importance of seeking help from professors, teaching assistants, and disability support services.
This is an empowering guide for students eager to succeed, and for parents who want to support their children without overstepping. Tune in to learn how to use the same energy that got you into college to make sure you graduate—stronger, smarter, and prepared for what’s next.
Don’t miss Part 2, where we’ll dive deeper into what every college freshman should know before moving in.
Visit braincogcoach.com for more.
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 from this series with practical tools for shifting self-criticism into self-compassion.
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 fear of failure reinforce it.
The good news? Our brains can be rewired. Mary offers neuroscience-backed practices like reframing critical thoughts with compassion, starting a “positive judgment journal,” and softening the tone of self-talk. With every small shift, listeners learn to build new, supportive neural pathways that foster resilience and growth.
Tune in for the third and final episode on this topic!
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 thoughts without attachment, naming the emotions beneath judgment, and offering kindness in the moment. She shares the story of Lyra, a potter who discovers beauty in imperfection, as a powerful reminder that our flaws can be sources of connection and strength.
Tune in for episodes 2 and 3 as we expand on this important topic.
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 constant digital distraction.
Mary breaks down Postman’s key arguments — how the medium shapes the message, how politics and education have become entertainment, and how endless “breaking news” fragments our ability to think deeply. She also connects these ideas to executive functioning, showing how attention, focus, and meaning are affected by our digital habits.
Most importantly, Mary shares practical strategies to reclaim deep thinking, set boundaries with technology, and create healthier digital routines.
If you’ve ever felt overwhelmed by the flood of information online, or wondered how to stay focused in an age of distraction, this episode will give you tools to step back, reflect, and strengthen your brain.