3 Brain framework
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30s Summary
Get the gist of the 3 brain framework in a very practical way and under 5 minutes
3 Brain Framework
Summary: Get the gist of the 3 brain framework in a very practical way and under 10 minutes
Main Outcome: A simple and agile framework to better manage your emotions, reduce your stress, and focus on your priorities
Top Benefit(s): You get more aware of your unhealthy triggers, stressor,s and beliefs, so you can rewire them to your advantage and deliver more performance for you and others
Next Steps: Apply this framework every time you feel triggered or during your habits (morning/evening / weekly/daily reviews).
Duration: 10 minutes.
Target Audience: Anybody willing to reduce stress and anxiety and enjoy their days more
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Weekly Review
Advice on setting realistic and achievable goals, even in high-pressure environments.
Overcoming Anxiety at Work
Summary: Strategies for reducing workplace anxiety and creating a secure environment for all employees
Main Outcome: Reduced workplace anxiety
Top Benefit(s): Improved overall mental health and productivity
Next Steps: Implement stress-reduction techniques and monitor their effectiveness
Time to Complete: 30 minutes
Target Audience: All employees, Mental health advocates
Why it works
Why it works 
Before:
When we ask our clients to describe what drives most of their stress and issues, we hear things like: “I know what I need to do , and I want to, but at the end of the day, it just does not happen: it feels like there is something in my way, like a “black box” inside of me that wants one thing but does another one; as a result, I often feel stressed, guilty or angry and sometimes even too ashamed to share with others”.
After:
The “3 Brain framework” proposes a rational way to understand the irrational: it compares the “black box” above as your body with 3 different brains (the “Rational”, the “Emotional” and the “Reptilian”). By considering your 3 brains different goals, behaviors and languages, you are able to make them work together “as a team” which reduces your triggers and aligns what you do with what you think.
As a result, you feel less triggered, stressed and more focused with a greater level of efficiency and purpose.
3 Brain Framework
I have 3 brains that drive my decisions and actions:
- the Rational Brain (a.k.a Head Brain)
- the Emotion Brain (a.k.a Heart Brain)
- the Reptilian Brain (a.k.a Guts Brain)
The 3 Brains all want my happiness, but they have different goals, behaviors and languages to do so
My belief: one brain only
I usually believe that my Rational Brain is in charge, but when I pay closer attention, I realize that not only the other 2 brains are present but they have much more power than the Rational Brain (especially the Reptilian Brain when under pressure or meeting with key stakeholders).
My Reptilian Brain triggers when it believes I am in survival mode:
It was true for my ancestors when they lived in a forest and could be killed by predators like lions or fire
It is no longer true most of the time nowadays, but my Reptilian Brain believes it is true!
If I change my beliefs, I can stop the triggers of my Reptilian brain
When my Reptilian Brain believes I am in survival mode:
It triggers my stressors, emotions, and fears into 3 possible behaviors: flight, fight, or freeze
To focus my energy and drive to save me, it shuts down the other 2 brains which as a result become no longer available to help me.
It forces my mind and body to act away from (perceived) danger
Examples when I think my Rational Brain is in power when in reality, my Reptilian Brain is in power; when:
- I procrastinate
- I can’t say no when I know I should
- I do not act on my “Should”
- I do not spend time on my priorities
- I am not able to “read” the room or ask what I want during important meetings
- I am not able to focus on my priorities or value
My Reptilian Brain remains in survival mode until I have provided enough safety
When it has enough safety, it un-triggers, goes back to sleep which makes the other 2 brains available again to help me
When my 3 Brains are fully collaborating and accepting each other:
I better understand and control my behaviors and emotions for more results and less stress
I am more focused, enjoying the present without thinking about it: I feel in Harmony.
The main strategies to get out of Survival Mode and have the 3 brains in power at the same time:
- Get more aware of what brains are in power
- Bring safety for me and others
- Rewire my beliefs
3 Brain Summary Table
TO DO
Close my eyes
5m: Body scan
- Set a 5 minute timer:
- I Imagine a golf ball that I make move inside your body;
- I notice my thoughts and feelings throughout the experience and ask myself which of my Brains is talking.
- I try to not make sense, but focus on awareness.
5m: Connect your Brains to your EmotionsÂ
- Set a 5 minute timer
- I think of my intense emotions in the last 24 hours
- I assess which brain(s) were in charge and imagine the dialogue with the other brain(s).
- I try to not judge but come from a mindset of curiosity.
5m: ReflectÂ
- Set a 5 minute timer
- I reflect on how I felt through the experience, my findings, my questions
- I record my next steps in my task backlog
Optional:
- Read the 3 Brain framework again to make it sink at Emotional and Reptilian levels
NOT DO
Stop after this read as results will mainly come from deliberate practice (and trial and error)
Believe I “get it” because it “makes senses”: My Emotional and Reptilian Brains rarely make sense and that is better this way!
Spend another 2+ hours reading the complex theory of the 3 Brains, also known as the “triune brain” theory:Â
Even if I do not agree or accept everything in the Theory, I want to use it as a Metaphor that simplifies the irrational inner chaos of my brain into some rational clarity that I use to drive my transformation.
Example
Video to be uploaded
- Before meeting, you prepare your deck of slides; you are not triggered and feel like everything will be all right and perfect.
- Through the framework: your Reptilian Brain is not triggered and therefore your Rational Brain is in power and acts in a perfection mode.
- During the meeting, gradually or after comment, the stress is getting the best of you: you get lost in your head and thoughts, concerned about how others judge what you say, think/show and how it could harm you; you feel unclear on what to do, lose track of time and priorities/ agenda and you are no longer able to “Read” the room and perform (deliver, influence, convince, get buy-in…). You see yourself get silent, emotional, or vocal.
- Through the framework: your Reptilian gets triggered by others’ comments and/or high stakes; it takes over, shuts down the Rational Brain (too bad as it is the only brain you have prepared!), and triggers flight/fight/freeze behaviors; it is focused on you only (and does not care about others anymore) and is ready to do everything without your consent to get you out of survival mode (especially the not logical things)
- After the meeting, you calm and the little voice gets louder, blaming you for what you “should have said/done”; different parts of you are in conflict: you feel bad, ashamed, guilty, angry, or like an imposter and want to hide this from others.
- Through the framework: Your Reptilian Brain “calms down”, feel safer and untriggers: the other 2 brains come back and start blaming the Reptilian Brain for shutting them down and for acting against their recommendations, usually with thoughts that the Reptilian Brain does not understand or care about as it feels it has done its job. Usually, the Rational Brain shouts words to the others 2 which do not understand as they only get feelings. You feel like the 3 parts of you are in conflict and you take that as being deficient which impacts your confidence. You feel like you are the only one to go through that and you feel fragile so you do not communicate it to others.
Your next 2 weeks stepsÂ
Start NOW or schedule your first try:
- Apply TO DO right away (<30 minutes)
- Once done, decide your commitment for the next 2 weeks
- How are you feeling right after? Compared to before? What was the value for you?
- What to adjust for you to commit for 2 weeks?
- Visualize the next time you apply it and how you would like to feel
- Celebrate that you have tried something new
Build your habit (-> more practice -> more results)
- Model: After [OTHER CURRENT HABIT] and at/when [TIME], I will [NEW HABIT] in [LOCATION].
- Example: The next 2 Fridays, in the afternoon, I will look at my calendar, and open the “3B” timeslot; and I will imagine myself reading through this page, reflecting on how it positively changed things for me already and feeling excited about this additional awareness that will make me less stressed and more efficient.Â
- Print your sticky habit
Total time:
2 X 15 min = 30m in 2 weeks
How you measure success:Â
You have applied at least 2X times in the next 2 weeks
What value you can expect:Â
Less stress or internal chatter; feel hopeful and connect different experiences together
How to get started:Â
Print and fill your Habit template then apply right away
With more time
Apply more often
Learn more:
on this subject
Morning Visualization Routine
Evening Visualization Routine
Daily Planning ReviewÂ
Insightful? Potential positive changes for you?
What are you willing to commit as next steps?
Meet The Author
Ludo Pasquereau
The Founder of Wiser Sooner Coaching
Founder of Wiser Sooner Coaching, Ludo is an ICF Professional Coach (PCC) with over 25 years of experience in leadership roles for project management and business development in engineering-focused industries. Most of Ludo's clients develop the skills and confidence to improve their performance and be
more authentic under pressure, at work or at home.
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