When your calendar is packed, your inbox is overflowing, and the pressure is mounting, how do you manage stress in real-time?
We chatted to Sally Duxfield, neuroscience coach and leadership development expert with more than 30 years of experience, to learn her insights on managing our stress responses during demanding workdays.
We asked Sally what her top three non-negotiable biohacks are for when stress and overwhelm hit and you need to keep your head in the game.
Non-Negotiable #1: Put Your Devices on Airplane Mode
The Problem: Your phone buzzes. Your smartwatch lights up. A notification flashes across your screen. Each interruption might seem small, but your brain is working overtime to manage the constant stream of alerts.
Sally’s Solution: “Put your phone on airplane mode with a black screen or use a focus/do not disturb setting on your phone to completely disable all notifications. When you’re in a meeting or doing focused work, be fully present. Your brain shouldn’t have to stay hypervigilant, listening for vibrations or watching for the screen to light up. You shouldn’t be splitting your attention between the person in front of you and sneaking glances at your device.”
The Science: Every time your device vibrates or lights up, your brain releases norepinephrine (noradrenaline), a stress chemical that increases your hypervigilance and anxiety. Even if you don’t consciously check your phone, your subconscious is on high alert, waiting for the next ping.
The result? You’re never fully present. Your brain is divided between the task at hand and monitoring for interruptions.
Action Steps:
- Before meetings or focused work: Put your phone on airplane mode
- Turn off all notifications: No vibrations, no screen lighting up
- Remove or turn do not disturb on for your smartwatch: Digital watches create the same distraction as phones
- Use a black screen or place devices face-down: Out of sight, out of mind
The goal isn’t to disconnect permanently, it’s to create pockets of genuine focus where your brain isn’t in a constant state of hypervigilance.
Non-Negotiable #2: Work in 45-Minute to 1-Hour Chunks, Then Move
The Problem: We’ve all done it, sat at our desks for hours straight, eyes glued to the screen, operating in tunnel vision mode. It feels productive in the moment, but it’s actually working against your brain’s natural rhythms.
Sally’s Solution: “45 minutes to 1 hour only in chunks. Then get up, look out of that window or get some fresh air. The narrower our vision, the more focused we are, the higher our cortisol, our stress-related drug, and our noradrenaline.”
The Science: When you’re hyperfocused, your field of vision narrows, your cortisol (stress hormone) spikes, and your noradrenaline levels climb. This makes you jumpy, you get startled when someone approaches, you feel agitated when notifications pop up, and your brain operates in a heightened state of stress.
Action Steps:
- Set a timer for 45-60 minutes of focused work
- When the timer goes off, physically get up from your desk
- Look out a window or step outside to widen your visual field
- Do a quick physical reset: Shake off the tension, do a few stretches
- Hydrate and snack smart: Grab a big glass of water and 3-4 almonds, or a fruit
- Then return to work with a reset nervous system
These micro-breaks aren’t procrastination, they’re essential maintenance for your brain’s ability to sustain performance throughout the day.
Non-Negotiable #3: Structure Your Day Around Your Brain Chemistry
The Problem: Most people tackle their day reactively responding to whoever shouts loudest or whatever lands in their inbox first. But your brain’s chemistry follows a predictable pattern throughout the day, and working against it makes everything harder.
Sally’s Solution: “Structure your day so that the morning is dedicated to big, demanding work. That’s when your body naturally produces higher levels of chemicals like adrenaline, epinephrine, and dopamine, neurotransmitters that boost energy, focus, and motivation. By aligning your toughest tasks with this natural peak, you can make the most of your brain’s productive window.”
The Science: Your brain is biochemically primed for different types of work at different times:
Action Steps:
Morning (High-Energy Work):
- Tackle your most challenging tasks first
- Schedule difficult or “high-friction” conversations (delivering tough feedback, difficult client calls)
- Do deep, critical thinking work
- Handle strategic planning and decision-making
Afternoon (Low-Energy Work):
- File documents and organise systems
- Answer simple, straightforward emails
- Do creative brainstorming (this actually benefits from a softer mental state)
- Handle routine administrative tasks
- Get outside for natural light exposure, even overcast outdoor light is significantly better for your brain than artificial indoor lighting
What Sally Calls “Limbic Friction”:
Any conversation or task that triggers your fight-or-flight response (your limbic system) should be scheduled for the morning when you have maximum neurochemical support. Waiting until afternoon when your natural resilience is depleted makes these tasks exponentially harder.
The Bottom Line: Work With Your Biology, Not Against It
Sally’s three non‑negotiables focus on working with, not against, your brain’s natural neurochemistry to make the most of your energy and focus
Quick Recap:
- Devices on airplane mode during focused work and meetings
- 45-60 minute work chunks followed by physical movement and visual field expansion
- Morning for hard work, afternoon for light work structure your day around your natural neurochemistry
Want to learn more about Sally’s work?
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