Tracy Tutty: You know that moment when you finally sit down, the meeting's done, the presentation went well, the emails are either sent or they can wait until morning. And for a moment, genuinely just a moment, it feels like you might actually be finished for the day. And then you open your phone or laptop, or that notes app you keep specifically for the things that you don't want to forget. Instead of closing something down, you start adding to it. So what if that list isn't actually about what needs to get done, but it's a secret message for something else? That's what we're talking about today. So let's jump into it, shall we? Welcome to Project Joyful, the podcast for health-centred leaders. Project Joyful is the space for conversations at the intersection of leadership, health, and lived experience. Here we explore what it means to lead in ways that honour your body, protect long-term capacity, and support a life that feels as good on the inside as it looks on the outside. This episode is part of the Biology of Leadership series, and this series. We explore leadership through your body, not as a performance to optimize or a mindset to fix, but as a biological experience shaped over time. Leadership doesn't just live in decisions, strategies, or roles. It lives in your nervous system, in how responsibility is held, and how reliability and care quietly organize your body long before your consciousness marriage. These conversations are for leaders who are capable, trusted, and effective, and who are curious about how leadership is experienced internally, not just how it performs externally. There's nothing you need to do as you listen, no insight you need to apply. This is simply an invitation to understand what's been shaping your experience of leadership beneath the surface, and what's become possible when biology becomes possible. Let's begin, shall we? So that moment where it feels like you might actually be finished for the day, but then you open your phone or your laptop or that fancy planner you use to keep track of things, and instead of ticking things off that list, you close one down and add two more. Not because something urgent's just landed, not because your manager's just messaged you, but because your brain has already moved to Thursday's agenda, to the proposal that still doesn't quite feel right. To the conversation that you had this afternoon that you haven't fully landed on yet. To the follow up you need to have with someone on your team before the week gets away with you. And so you write it down. Because if you don't write it down, you'll think about it anyway, except without the comfort of knowing that it's captured somewhere. So the list gets longer. It was already long, and now it's longer. And you are good at what you do. Nobody who knows you would describe you as someone who doesn't get things done. And yet somehow the list has a life of its own. You tick things off and somehow there are more things on it than there were before you started the ticking. And most of the time the explanation that you reach for is something like, Well, I've just got a lot on. And that's probably true. But I'm gonna offer you a different question today. What if the list isn't actually about what needs to get done? Because here's what the list actually looks like across a full week. Not just in the notes app, not just in the planner, but in the places you probably don't think to look for it. It's the drive home where you're already running through tomorrow. Not planning exactly, more like scanning. Checking that everything is where it needs to be, that nothing's been missed, that you're across what's coming before it arrives. Or maybe it's Sunday afternoon and you open your email, not because anything's unresolved, not because anyone expects you to, but because you want to know what Monday looks like before Monday arrives. You want to be across it. You want to walk in prepared, already ahead of whatever might come up, already thinking three moves forward. That's not anxiety, it's just good leadership. That's how you operate. Or maybe it's the conversation at dinner where you're present enough, you're responsive enough, but a part of you is still on that proposal, or still turning over what your manager said in that meeting, still working out what she actually meant by it and whether you need to do anything before tomorrow. Or maybe it's waking at three AM, not from a nightmare, not from noise, but because your brain's apparently decided that now is a reasonable time to remember the thing you didn't add to the list before you went to sleep. Well how about those holidays? You know, the one that you really needed, the one you chose to take for a week because, well, honestly, that felt like all you could afford to be away for. And the first three or four days is spent just arriving, not doing anything, not working, just that low level restlessness, that slightly unsettled feeling like you've left something important unfinished, even though you know rationally that you haven't. And by the time that that lifts, by the time you're actually there, present in it, it's almost time to come home. Got one week because that's all you thought you had time for. And you got about three days out of it. Now none of these feel like busyness. Not really, because busyness has an external cause. Busyness is the full calendar, the back to back meetings, the competing deadlights. Busyness sense as an explanation when there's genuinely a lot going on. But the drive home happens when the day's done. The 3 a.m. happens when nothing's required of you. The holiday restlessness happens when you're precisely where you plan to be, doing exactly what you said you needed. So if it's not the workload driving this, what is? Here's what's actually happening. Your brain has a background processing system called the default mode network. And it's active in those in-between moments. Drive home and the shower, the dinner table, the moments that look from the outside like rest. And your default mode network does amazing things in those spaces. It daydreams, it reflects, it makes loose, unexpected creative connections between ideas that your focus, task oriented brain doesn't have the bandwidth. To find during a full day of meetings and decisions. Some of your best thinking, your most creative solutions, your clearest perspective on a complex problem has probably arrived in exactly those moments. That's your default mode network doing what it does really well. But in a brain that spent years in high stakes corporate leadership in an environment that recognized and rewarded the woman who was always prepared. Always across it, always thinking ahead. Your default mode networks also learn to do something else in those spaces. It scans, it anticipates, it runs through what's coming, what might land sideways, what needs your attention before it becomes a problem. It prepares responses to conversations that actually haven't happened yet. It thinks through Thursday's agenda on Tuesday evening. Not because Thursday's urgent. But because your brain's learned that this kind of preparation is part of what makes you exceptional at what you do. And it is. The ability to ⁓ think three moves ahead, to anticipate what others miss, to walk into a room already prepared for the version of the meeting that goes sideways. That's a finely developed leadership capability. And most likely it's been recognized, it's been rewarded, it's contributed directly to where you are now. Your brain has simply learned to keep doing it. In the evenings, on Sundays, on holiday, in the shower at 3 AM. Because your brain consumes approximately 20% of your total body energy, even when you're resting, when your default mode network's running this kind of sophisticated background preparation across the full length of your day, that cost increases. Which is why you can move through a day where the meetings were fine. Nothing went wrong. Where you were across everything and still feel a deep, specific kind of tiredness by early evening. Not the tired that comes from a hard physical day, something quieter, something more pervasive than that. That tiredness is the physiological cost of a brain that's been working at a high level since before you got to the office. And it's not fully stood down since. And then there's cortisol. Which most people think of purely as the stress hormone, but that's not the complete picture. Cortisol is fundamentally a preparatory hormone. It sharpens your focus, it mobilizes your energy, it primes your system for demand. In the right context and the right dose, it is amazingly useful. And your system's learned to use it well. But when your brain's learned to stay in a state of anticipatory readiness, Your cortisol doesn't return to baseline the way it's designed to between demands. It stays elevated, now not dramatically, not in a way that feels like acute stress, but enough that switching off feels physiologically uncomfortable rather than simply a matter of choosing to relax. It's enough that stillness, and I mean that genuine stillness, can feel faintly unsettling. It's enough that rest requires a kind of effort, that really rests. that shouldn't require. And let's talk about that 3 AM thing, hey? You know that specific, completely ordinary work thought that arrives at 3 AM and it feels faintly urgent in a way that actually makes no rational sense. Well that's your hippocampus, the part of your brain responsible for consolidating memories and unresolved cognitive loops. It's busy doing its processing work during the lighter sleep stages. So when your brain's carrying a significant volume of unresolved preparatory thinking, and it usually is, that consolidation process surfaces, not as a nightmare, but as a meeting agenda item that apparently couldn't wait until the morning. You see, your brain developed this pattern because it served you. The preparation, the scanning, the anticipation, the list that captures externally what your brain's already holding internally. None of this was random. It was your nervous system responding intelligently to an environment that valued and rewarded exactly those qualities. The woman who anticipated problems before they landed, who walks in prepared, who was never caught off guard, who could be relied upon to be across everything. Your system was calibrated for that environment. And your system has performed beautifully inside it. But your role has evolved. The complexity of your leadership has changed. What's been asked of you now, the kind of thinking, presence, and decision making that your leadership actually requires is different from what shaped these patterns in the first place. And it's just that your system hasn't received that update yet. It's still running a program that was written for an earlier version of your career because your brain is very good at what it learned to do. And it's simply not yet been shown that a different way of operating is not only possible, but actually it would serve your leadership more completely than this one does. So what changes when your system receives that update? Well, let me reassure you because it's not your drive, it's not your standards, it's not the quality of your thinking. or the depth of your preparation or the excellence that's defined your leadership. None of that is what we're talking about recalibrating. What changes is where all those qualities have come from. Because right now a significant portion of your energy is being consumed by a program that's running continuously in the background. Your brain's scanning, anticipating, preparing, holding long after the day has made its actual demands of you. And that energy has a cost. You've felt that cost in the tiredness that doesn't quite make sense. In the holiday that took those four days to arrive. In the dinner table where your body was present, part of you is still in the office. When that program's no longer running as a default, When it becomes something you call on deliberately because the situation genuinely requires it, rather than something your nervous system runs regardless of what the moment's asking, that energy becomes available to you differently. You're not less prepared, you're not less thorough, you're not less across your work. You're simply no longer spending the equivalent of a second job's worth of cognitive and physiological resource on preparation. But the present moment's not yet asked for. And something else shifts too. Right now, your nervous system is absorbing a significant amount of what's happening around you. The pressure in the room, the anxiety in your team, the undercurrent of tension and a difficult stakeholder relationship, the unspoken weight of organizational change. Your system, primed in scanning, picks all of that up and processes it. is part of its continuous preparation. It holds it so that others don't have to. It absorbs it so that the environment around you remains functional and safe. And you probably don't experience that as a choice, right? It simply happens. Because your systems learn that this is part of what responsible, capable, high functioning leadership looks like. Recalibration's where you discover that you don't have to be the person who absorbs the pressure of the room, simply so everyone else doesn't have to feel it. That the most effective version of your leadership isn't the one that carries the most. It's the one that remains most clearly itself under pressure. I want to share an image with you that came to me at a conference where I was sitting on an expert panel on mental health and nervous system regulation. And someone in the audience put their hand up and they asked me how I would define nervous system regulation. And what arrived for me in that moment was this. Imagine you're sitting in a concert hall, the lights have dimmed, the pianist walks out, sits down, and for a moment is from plate stillness. And then the music begins. And what happens in a great performance is not that the pianist plays it safely. They move across the full range of the keyboard, the quiet, almost impossibly delicate passages, the sections that build into something that fills the entire hall, the moments of tension that sit right on the edge of resolution before they release. Every note is available to them. They're not avoiding the intensity of certain passages because those feel like too much. They're not lingering on a particular note because it felt good to hang out there. They're not rushing through the difficult sections to get somewhere more comfortable. They play all of it and they let the emotion of the music move through them completely without bracing against it, without being swept away by it. That's what allows the person sitting in row seven to feel something shift in their chest. To find themselves moved in a way they didn't anticipate when they sat down. That is nervous system coherence and leadership, not false calm, not the absence of intensity or drive or emotional engagement, not a version of you that's somehow less present or less invested in what matters. A version of you that has the full range available, who can rise to genuine demand completely, powerfully, with everything that that moment requires. And who can return to baseline when the demand passes, rather than continuing to hold a state the situation no longer needs. There's a neurobiological phenomenon called coregulation. It describes the way one nervous system influences and synchronizes with another, and it's particularly potent in hierarchical relationships because the nervous system of the person with the most power in the room becomes the implicit reference point for everyone else's. Your team's nervous systems aren't simply responding to your mood or reading your body language in a general sense. They're literally orienting to your physiological state as a biological baseline. This means the internal condition that you're leading from isn't a private experience. It moves through the room. You know what it feels like to be in a room with a leader who's bracing for what might happen rather than responding to what is? You feel it before you can name it. There's a particular quality of tension that moves through a room when the person at the front of it's already holding more than the moment requires. Your team feels that same difference with you. Not because they're analyzing your leadership, but because their nervous systems are orienting to yours. A leader whose system is coherent and present doesn't transmit the same signals as one that's perpetually primed. The difference ripples outwards in ways your team will feel before they can articulate them, and how safe they feel to speak honestly, and how much creative risk they're willing to take, and whether the room feels like a place where good thinking can happen or a place where everyone's quietly managing something they can't quite name. The difference in your own experience of your work's equally significant. Not because the work becomes easier or the standards lower, but because you're no longer paying that energy tax of running a program the moment doesn't need. You finish your day and your brain, your actual brain, comes with you when you leave. You're present for that dinner. You arrive at that holiday as soon as you checked into the hotel. And the list? Well the list has a life of its own. It becomes a tool again, something you use when it serves you. Not something your nervous system reaches for because the alternative, the open, unstructured, unplanned space of genuine rest feels physiologically unfamiliar. I want to leave you with a pianist. Not the technique, not the preparation that happened in the years before they walked out onto that stage. But the moment the music begins and they stop holding back. Because here's what is true about a great performance. The pianist doesn't play less brilliantly because they are no longer holding back. They play more brilliantly. It's the courage to let the music land where it needs to land. The faith that comes from years of honing a craft to the point where you know at a level beneath thinking that you can meet whatever the music asks of you. The willingness to let it move through them completely rather than managing it from a safe distance. That's what makes the person in row seven feel something shift in their chest. And I think that's true of your leadership too. The preparation, the thinking ahead, the ability to anticipate and hold and stay across everything. That's not what we're recalibrating. That's years of developed capability and it's genuinely extraordinary. What we're talking about is what becomes available when that capability no longer has to work against itself. When your system's no longer consuming its own resource just to stay ready for a demand that hasn't arrived. When you stop holding back from the present moment because the next one already has your attention, that's when the music changes. Not because you've become someone different, because you've stopped holding back from who you already are. If this episode's opened something for you, if something in here has created a question you want to sit with longer, or a pattern you're seeing in yourself for the first time, I want to invite you to come and find us on the Project Joyful page on LinkedIn. It's where the conversation that starts in each episode continues to develop. You'll find video clips from our podcast conversations and deeper thought pieces on the specific ideas that we're exploring each week. My intention for that space is that every time you visit, you leave with something, a deeper understanding of something you recognized in yourself today, a new angle on a pattern that you're still sitting with, a sense of being seen in the specific complexity of the leadership that you're actually living. Search for Project Joyful on LinkedIn and come and find us there. I would love to see you in that space. For now, I'm sending you lots of love. Bye for now. Hey, thanks for listening to today's podcast. Can I ask you a favor? If our conversation spoke to you today, could you please take a moment to leave a five star review? Your review will help people discover this podcast, and together we can create a world where there's even more love and more laughter. And if you want to hear from the Project Joyful podcast, just click the subscribe button. Bye for now!