What to Do With Longer Days

The Most Underrated Habit for Your Brain

Most of us think about morning sunlight as something that helps us wake up. But it does so much more than that. Morning light helps set your brain’s internal clock, shaping everything from your mood and energy to your sleep, metabolism, and hormone rhythms later that day. And what I love about this habit is that it isn’t complicated: No cold plunge. No elaborate morning routine. No expensive gadget. Just stepping outside and letting your brain know the day has begun. In this episode of Next Door Neuro, I explore: - Why morning light may be one of the most underrated habits for brain health - How your brain’s “master clock” coordinates sleep, mood, energy, and metabolism - Why getting sunlight in the morning actually helps you sleep better that night - The surprising connection between morning light, mood, and healthy cortisol rhythms - Why summer is the perfect time to build this simple habit Because health isn’t always about adding more or perfecting a routine. It’s about restoring the conditions our brains evolved within.

Why Humans Were Born to Walk

Summer makes some things easier.   Last week, we talked about the opportunities that longer days provide. This week, I wanted to dive deeper into one of the simplest (and most human) forms of movement: walking.   Walking isn’t just exercise. It’s how we evolved.   And modern neuroscience is revealing just how profoundly something as simple as walking can influence our metabolism, creativity, stress, mood, and even long-term brain health.   In this episode, I explore: * Why humans were born to walk * Why a 10-20 minute walk after meals can improve blood sugar regulation * How walking changes creativity and problem-solving * Why walking in nature helps break stressful thought loops * The connection between walking and long-term brain health * Why summer might be the perfect time to build this habit   Because this summer, your goal shouldn’t be to “become a walker.” It should be to remember that you already are one.

What to Do With Longer Days

Your brain knows it’s summer. The question is: are you working with the season, or ignoring it? As we approach the summer solstice and the longest days of the year, I’ve found myself wrestling with a simple question: What am I supposed to do with all this extra daylight? Modern life makes it possible to live almost exactly the same way in June that we do in January. But our brains evolved in a world of changing seasons, and health isn’t just about maintaining the same routines year-round... it’s also about learning to work with the conditions around us. In this episode, I explore: ☀️ How longer days influence our brains and circadian rhythms 🚶 Why small changes like morning light and evening walks can have outsized benefits 🧠 The tension between consistency and responsiveness 🌿 Why health may be less about optimization and more about restoring conditions our brains evolved to expect The goal isn’t to overhaul your life because it’s summer. It’s simply to leverage what summer is already giving you. #NextDoorNeuro #Neuroscience #BrainHealth #CircadianRhythm #SummerSolstice #MentalHealth #Wellbeing #Walking #Nature #HealthyHabits

How to Stop Living on Autopilot

Over the last few months, I’ve had conversations with neuroscientists, addiction specialists, leadership coaches, outdoor educators, adventurers, and podcasters. On the surface, they were all talking about different things. But the more I reflected on those conversations, the more I realized they were all pointing toward the same idea: The quality of our lives is shaped less by our intentions than by our defaults. Why do we instinctively reach for our phones? Why do we fall into habits we know aren’t serving us? And why do so many of us feel drawn to the novelty of nature, adventure, and deeper human connection? In this season recap episode of Next Door Neuro, I explore the common thread running through this year’s conversations: the importance of intentionality in a world increasingly designed to run us on autopilot. Drawing on insights from guests including outdoor educator Sarah Nielsen, Erica Mallery - coach and mentor for those looking to improve their relationship with alcohol, leadership coach Marcy Stoudt, adventurer Richard Campbell, and podcaster Dawn Wecker, I unpack what it means to pay attention, build better defaults, and create a life that reflects who we actually want to be. Because the most important question we should be asking isn’t “How can I optimize my life?” It’s simply: “Is this the way I want to live?” If you enjoy conversations about neuroscience, behavior change, mental health, human connection, and what it means to thrive in the modern world, I’d love to have you along for the journey.

Why Our Best Ideas Don't Happen at Our Desks | Lab Notes

Why do some of our best ideas happen in the shower? Or on a walk? Or during a drive? Or while we're doing something completely unrelated to the problem we're trying to solve? In this episode of Next Door Neuro - Lab Notes, I explore a fascinating creativity study from researchers at UC Santa Barbara that challenged a common assumption: When we're stuck, most of us instinctively try to work harder. We stay at our desks longer. Think more. Push harder. But what if that's exactly the wrong approach? In this study, participants worked on a creative problem-solving task and were then assigned to different groups. 1. Some kept working. 2. Some rested. 3. Some completed a mentally demanding task. 4. And one group completed a simple, low-demand task that allowed their minds to wander. Then all the groups went back to the creative problems they had been working on to start. The result? The mind-wandering group improved their creativity scores by roughly 40%. Not because they were consciously thinking harder about the problem. But because stepping away appeared to give the brain room to continue processing information in the background. In this episode, I explore: • The surprising findings from the study   • Why mind wandering may support creativity and insight   • What happens when we continuously fill every empty moment with stimulation   • How modern life may be reducing opportunities for our brains to do some of their best thinking   • A simple strategy for approaching difficult problems more effectively Importantly: This isn't an argument against podcasts, music, technology, entertainment, or any other kind of stimulation. It's a reminder that the brain may benefit from occasional periods of quiet. Because sometimes the most productive thing you can do isn't to keep pushing. It's to create enough space for your mind to wander. — Check out the full study here: https://pubmed.ncbi.nlm.nih.gov/22941876/ Baird B, Smallwood J, Mrazek MD, Kam JW, Franklin MS, Schooler JW. Inspired by distraction: mind wandering facilitates creative incubation. Psychol Sci. 2012 Oct 1;23(10):1117-22. doi: 10.1177/0956797612446024. Epub 2012 Aug 31. PMID: 22941876. — Timestamps: 00:00 – We try harder when we're stuck 01:00 – The creativity study 02:52 – Mind wandering wins 06:12 – We've lost the empty moments 07:27 – The brain needs space 08:04 – Step away