Considering the digital and fast-paced world we live in today, feeling overwhelmed, burnt out and stuck at work is a common feeling for many professionals. The constant deadlines, endless notifications, and mounting responsibilities, can make professionals feel like they’re running on a treadmill against time — always moving, but never truly getting ahead in their career. The more they push, the more exhausted they become, and the less productive they feel. However, there are two simple tricks that can help train your brain to be more focussed, motivated, and calm at work. Sharing these, NYU neuroscientist and author Dr. Wendy Suzuki recently shared her simple yet effective tips in her popular Instagram series #MindfulMonday. These are not just simple tips, but they are also science-backed techniques to help people regain their focus, motivation, and calm. Read on to know what they are:Why your brain feels stuckDr. Suzuki, a professor at New York University’s Center for Neural Science and Dean of NYU’s College of Arts & Science, explains that the modern brain is under constant pressure. “Your brain treats constant pressure like a never-ending sprint,” she said in one of her Instagram reels. When the brain is pushed too hard for too long, it goes into survival mode — leading to stress, exhaustion, and a lack of motivation.She points out that our brains are not designed to handle continuous multitasking. The working memory — the part of the brain responsible for managing short-term information and ongoing tasks — gets overloaded easily. This overload leads to mental fog, poor focus, and decision fatigue. “Too many ‘don’t forgets’ overload your prefrontal cortex,” Dr. Suzuki noted, highlighting how trying to remember every task and detail actually drains our mental energy.In simpler terms, when you’re constantly juggling your work and personal life commitments without taking time to reset, your brain becomes cluttered. The result? You feel like you’re working endlessly but making no real progress.Simple techniques to break the loop and be more productiveDr. Suzuki offers two powerful yet easy techniques to help reset your brain and restore motivation: the “Done List” and the “Brain Dump.”1. The Done List — Showing your brain proof of progressMost people end their day focusing on what’s still left to do. This creates a sense of frustration and incompleteness. Dr. Suzuki suggests flipping this mindset by creating a “Done List.”At the end of each day, take a few minutes to write down three things you accomplished — no matter how small. It could be finishing a presentation, cleaning your workspace, or even responding to an important email.Explaining this, she said, “Slow down and show your brain proof of progress. Make a done list at day’s end — three tiny, medium, or big wins you actually finished. It keeps you moving forward.”This simple act helps the brain recognize achievement and triggers positive reinforcement. Over time, it rewires your focus away from what’s missing and toward what’s working — reducing stress and increasing motivation.2. The Brain Dump — Clearing mental clutterIf your mind feels overcrowded with thoughts, reminders, and worries, Dr. Suzuki recommends doing a “Brain Dump.”Spend five to ten minutes writing down everything that’s on your mind — tasks, ideas, concerns, and to-dos. Then, next to each item, jot down one small action step you can take next.This process works because it externalizes your thoughts. Instead of keeping everything trapped in your head, you give your brain room to breathe. Neuroscience research shows that writing helps reduce cognitive overload, lowers anxiety, and enhances focus.Once your thoughts are on paper, your brain no longer needs to constantly remind you of them. You’ll find it easier to prioritize and approach your day with clarity.Staying calm in chaosDr. Suzuki’s advice is a reminder that success doesn’t come from constant hustle — it comes from working mindfully. When we learn to pause, reflect, and organize our thoughts, we create space for real progress.“Anything you finish, no matter how small, counts. What will you write down this week to show yourself progress?,” she said.Her approach encourages professionals to focus on calm progress rather than chaotic productivity. By tracking small wins and decluttering the mind, you can reclaim control, restore balance, and move forward with renewed focus and confidence — not burnout.In a world obsessed with doing more, Dr. Suzuki’s wisdom reminds us that clarity, not chaos, is what drives meaningful success.What are your views on it? Tell us in the comments section below.