THE HEALTH | JANUARY-FEBRUARY , 2023

BY TONY PEREIRA

In this book , Kahneman explains how the brain is intuitive and loves to respond quickly to situations . But there is also a part of the brain that is more thoughtful , analytical , and takes time to solve problems and situations .

Kahneman contends that there is a part of the brain that acts as the auto response system . He called this part of the brain System 1 . There is another part of the brain that Kahneman refers to as System 2 . This is the part of the brain that uses rational and logical thinking . Neuroscientists tell us that we are mostly in the System 1 frame of thinking .

Examples of System 1 and System 2 thinking are as follows :

If I asked what is 2 multiplied by 2 , one would be able to answer without thinking much . This is a System 1 response . If , however , the problem presented is 24 multiplied by 72 , System 1 would not be able to respond .

We must appeal to System 2 to solve this problem using long multiplication . Of course , this is assuming calculators are not provided . The “ smart ” part of the brain , the prefrontal cortex would guide us on how to solve the second arithmetic problem .

Certain professions would typically use System 1 . A pilot , for example , does not need to think about how to fly an aircraft each time he is in the pilot ’ s seat . Similarly , a teacher would typically use System 1 to teach .

LIMITED MENTAL ENERGY

Even a physician is also normally using System 1 thinking . The good news is that System 1 uses much less mental energy than System 2 . Professor Roy Baumeister from the University of Princeton introduced in 1998 , the concept of ego depletion .

Professor Baumesiter contended that the brain only has limited mental energy . When we wake up each morning , our energy level , assuming a good and full night sleep , is at its maximum .

As we progress during the day , we draw on this mental energy for every activity , be it System 1 activity ( for example , driving to the office ) or System 2 activity ( solving a complex problem ). Baumesiter suggests that System 2 activities use a lot more energy than System 1 . We tire more easily if we are using System 2 . Baumesiter calls this process of drawing down on our mental energy , ego depletion .

When we are ego depleted , we tend to make rash decisions , and mistakes and generally are in a sub-optimal state of mind . Three other

neuroscientists tested the impact of ego depletion in the decision-making process .

Professors Shai Danziger , Jonathan Levav and Liora Avanim-Pesso studied the rulings of 1,112 parole hearings in Israel . And they found that those who had their hearings early in the morning or early in the afternoon received more favourable outcomes .

They reasoned that this was because the mental energy levels of the judges were higher at this point . The judges tended to spend more time analysing each case ( System 2 activity ) when they were not ego depleted . As their energy levels depleted , they did not spend enough time understanding the complexities of the cases and hence ruled against the petitioner .

MAKING TOUGH DECISIONS

What can we learn from ego depletion and System 1 and 2 ? Well , there are a few best practices we can adopt to ensure that we are at our best frame of mind . Some of these are more easily implemented ; some would be more challenging .

Firstly , when planning your day , mentally ask yourself , which are System 1 activities and which are System 2 activities ? Try not to bunch all the System 1 tasks together .

At the same time , do not leave System 2 activities for later in the day when there is a risk of ego depletion . If there is a difficult discussion or decision to be made , schedule it for early in the day .

Secondly , avoid making tough decisions when you could be ego depleted . We are unlikely to adopt rational thinking and may rely on System 1 for a decision .

Remember , System 1 is efficient , quick and needs minimum effort . There will be a great temptation to rely subconsciously on System 1 . Best way is to be aware of this situation . Thirdly , take short breaks . A 15-minute break can rebuild our energy levels - not to the same extent as a full night ’ s sleep but it still helpful in recharging the mental energy battery . The chart below summarises a few best practises to

manage ego depletion .

I would also like to share the results of some interesting work carried out by Microsoft on the importance of having short breaks to build resilience and mental energy .

A couple of years ago , Microsoft experimented to test the impact on the brain of attending meetings without having an in-between break meeting . They asked a group of volunteers in Microsoft to wear a special cap , an electroencephalogram cap , and asked the volunteers to attend back-to-back meetings without having a break .

They analysed the brain activity of these volunteers . They found that the stress levels of these volunteers increased significantly in the second and third meetings ( see chart below ).

The red and yellow shaded areas show that part of the brain is under stress .

The following week , they asked the same group of volunteers to repeat the exercise but this time to take 15-minute in-between break meetings . During this period , they could listen to music , go for a walk or do any other activity which would help them relax .

They then looked at the brain activity and with the help of a designer charted the impact on the brain of this approach . The results are in the chart below .

The contrast is very clear . The blue signifies that the brain is in parasympathetic mode ( i . e . normal calm mode ). Insufficient rest for the brain , especially when attending System 2-type activities can create stress on the brain .

The researchers also charted the activity level in the pre-frontal cortex ( that part of the brain used to rational thinking ). They found that the frontal asymmetry score of the volunteers was higher when they had breaks than without breaks .

AT OUR CREATIVE BEST

This score is typically used to measure the level of engagement by participants in an activity . This means the volunteers were more engaged in those meetings where breaks were allowed .

Can we identify when we are in System 1 and when we are in System 2 ? The answer is yes . Here are some examples for System 1 behaviour when dealing with an issue :

• We are unwilling to change or consider another view ;

• We pushback on any alternative suggestion ;

• We look for reasons why we can ’ t adopt a different way of doing something ;

• We make statements such as “ this is not me ” or “ I can ’ t do this .” If we are stuck in System 1 thinking , how can we get out of this and move into System 2 thinking ? The best method is to adopt what is called the Five Why ’ s . This is a technique where you ask a question Why five times ?

You can apply this to yourself or another individual you believe is stuck in System 1 . For example , if a person responds to the situation by saying , “ This is not for me ,” ask them why it is not for them . And when they offer an answer , ask another Why the question ? The brain will slowly shift from System 1 thinking to System 2 thinking .

Finally , it should be noted that we are not just in System 1 or System 2 . When we are not in either system the brain is in what is called the Default Mode Network ( DMN ). When we are in the DMN , various brain parts are activated .

We are not in problem-solving mode here but interestingly , we are at our creative best when in the DMN .

How many good ideas have come to us whilst in the bath or shower ? If you are not convinced , remember the story about Archimedes ? This is what Wikipedia tells us about that famous eureka moment .

“ Eureka ! Eureka ! Supposed to have been his cry , jumping naked from his bath and running in the streets , excited by a discovery about water displacement to solve a problem about the purity of a gold crown .” – The Health

Tony Pereira is an Independent Consultant and Founder of SuperTrouper365