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Dr Adam Jowett, Director of Psychology at The University of Law, reveals which popular neuroscience “hacks” are worth listening to and which ones we should leave behind.
From cold showers to classical music, social media has a seemingly endless stream of “hacks” to boost your brain health and help you become more productive.
In a world of misinformation, which of these hacks should we pay attention to, and which are better left forgotten?
Adam Jowett, Director of Psychology at The University of Law, comments:
“One of the great things about psychology is that it provides real, evidence-based insights that we can apply in our daily lives, whether that’s improving learning, mental health, or motivation. As a science, psychology also teaches us to critically evaluate claims rather than simply accept them at face value. This skill has never been more important, especially in an age where so-called ‘brain hacks’ spread rapidly on social media, often based on myths or misunderstandings of neuroscience.”
1. Everyone’s brain has an "optimum" time to function—so this is when you should do your most demanding task
Partly true: Cognitive performance fluctuates throughout the day due to circadian rhythms—our internal body clock that regulates alertness and sleepiness. Research suggests that many people experience peak cognitive function in the late morning. However, individual differences and lifestyle mean that the "optimum" time does vary to some degree from person to person.
2. Setting smaller goals helps you achieve more and feel more accomplished
True: Breaking down large goals into smaller, manageable steps enhances motivation and increases the likelihood of success. Each small achievement triggers the brain’s reward system, reinforcing motivation and momentum. This strategy, known as goal chunking, helps maintain focus and a sense of accomplishment.
3. Adjusting your posture to a "power pose" (e.g., standing tall and confident) can reduce cortisol and raise testosterone levels, making you feel calmer and more confident.
Largely debunked: Early studies suggested power posing could influence hormone levels, but larger replications have failed to find consistent effects on cortisol and testosterone. However, adopting an open, upright posture can improve self-perception, confidence, and how others perceive you, which may indirectly influence behaviour.
4. Our brains have a negative bias, meaning we often need to consciously change our perspective.
True: The negativity bias is well-documented in psychology—our brains are wired to focus more on negative experiences than positive ones, likely as an evolutionary survival mechanism to look out for threats. This bias affects decision-making, memory, and perception, sometimes making the world seem more negative than it actually is. To actively counteract this bias, we need to critically examine evidence about the world. Gratitude exercises can also help create a more balanced outlook.
5. Ice baths or cold-water exposure release dopamine and can help combat depression, anxiety, and increase focus.
True with caveats: Cold exposure triggers an increase in dopamine and norepinephrine, which can enhance mood, alertness, and focus.
However, scientific support for cold water therapy as a treatment for depression and anxiety remains limited. Studies often involve small sample sizes and varying water temperatures. Additionally, cold exposure carries risks, particularly for people with underlying health conditions. Those struggling with mental health concerns should seek medical advice for evidence-based treatments.
6. Babies exposed to classical music will become more intelligent.
Myth: The "Mozart Effect" gained popularity after studies suggested temporary improvements in spatial reasoning following exposure to classical music. However, there is no strong evidence that it leads to long-term increases in intelligence. While music can enrich development, intelligence is influenced by a broad range of factors, including genetics and environment.
7. We make around 35,000 decisions per day, and 95% of them are subconscious.
Partly true: While the exact number is speculative, many daily decisions are made automatically to conserve cognitive energy. Routine actions (e.g., walking, navigating familiar routes) rely on implicit memory and automatic processing, allowing the brain to focus on more complex tasks. Additionally, habits can become automatic over time, reducing the need for conscious decision-making.
8. People are either "left-brained" or "right-brained."
Myth: While some brain functions are lateralised (e.g., language is typically left-hemisphere dominant), the idea that people are strictly "left-brained" (logical) or "right-brained" (creative) is a myth.
Brain imaging studies show both hemispheres work together in a highly interconnected way. Handedness may influence lateralisation (some functions are less lateralised in left-handed people than they are for right-handed people), but personality traits are not confined to one hemisphere.
9. Positive thinking alone will bring about positive outcomes (e.g., manifesting).
Partly true: Optimistic thinking and visualization can improve motivation and focus, but thinking alone does not create the results. Success requires action—not just belief (it's not about magical thinking). Over-reliance on "manifesting" without effort can lead to unrealistic expectations and disappointment. However, positive thinking can help people persevere and develop a mindset conducive to success.
10. You can learn new things in your sleep.
Mostly myth: Sleep plays a crucial role in memory consolidation, strengthening what we’ve already learned. However, the idea that people can passively absorb new information (e.g., playing audio while sleeping and waking up with new knowledge) is not well supported by research.
You are more likely to retain information you've learnt when you were awake if you get good quality sleep, so sleep enhances learning—but learning itself still requires active engagement while awake.
11. Multitasking reduces productivity because our brains aren't designed to focus on multiple things at once.
True: The brain rapidly switches between tasks rather than truly multitasking, which reduces efficiency and increases cognitive load. Studies show multitasking leads to more errors, slower processing, and impaired working memory. Focusing on one task at a time (single tasking) is far more effective for productivity and performance.
12. We only use 10% of our brains
Myth: Brain imaging studies show that different regions of the brain are active at different times depending on what we’re doing, even when we’re resting. It’s unclear where this myth originated but it has often been used in self-help books and motivational speeches to suggest that we have vast untapped potential waiting to be unlocked.
This is partly true but not because we only use 10% of our brains. Our brains can change and adapt throughout our lives, a concept called neuroplasticity, so we're always able to learn new things, develop new skills and are capable of more than we might think.
Find out more about studying Psychology at The University of Law.