Why smart people make terrible decisions under pressure (and the 6-second fix)

Newsletter 020

Content: The cost of reacting, neuroscience of responding

A few weeks ago, I spoke with a senior executive who had just lost his job. Twenty years of experience, gone overnight.

His response? Panic mode.

He sent out 200+ applications in 48 hours, rewrote his CV four times, and cold-messaged every connection on LinkedIn. Within days, he was exhausted. Within weeks, he felt hopeless. And worst of all, he was getting terrible responses because his desperation showed through every interaction.

Sound familiar?

We've all been there. Something big happens—job loss, unexpected diagnosis, relationship crisis and we react instantly. Later, we wonder: Why did I do that? Why didn't I just pause?

The answer lies in your brain.

When your amygdala (your brain's alarm system) senses threat, it hijacks your prefrontal cortex (your rational brain) and triggers fight-or-flight. This kept our ancestors alive when facing tigers. Today, it sabotages our biggest decisions.

Here are 7 signs you're stuck in survival mode:

→ Racing thoughts that won't slow down

→ Compulsive action without strategy (panic applying, oversharing, overcommitting)

→ Short temper or emotional outbursts

→ Insomnia or constant exhaustion

→ Physical symptoms (racing heart, shallow breathing)

→ Isolating from people who could help

→ Immediate regret after "urgent" decisions

If you recognize yourself here, you're not broken. You're human.

But here's what I've learned working with hundreds of professionals in crisis: Reaction is expensive. Response is powerful.

The difference? About 6 seconds.

That's how long it takes for stress hormones to flush from your system and your rational brain to come back online. Six seconds between trigger and action can change everything.

Here's how to claim those 6 seconds:

1. The 4-7-8 Reset (Use immediately) Breathe in for 4 counts, hold for 7, exhale for 8. This activates your parasympathetic nervous system and tells your brain you're safe. Use it the moment you feel hijacked.

2. The Thursday Review (Weekly practice) Every Thursday, ask yourself: • What triggered my fight-or-flight this week? • Did I react or respond? • What would response look like next time?

3. One Power Move Monday (Weekly action) Instead of scattering energy across 20 panic moves, choose ONE strategic action each Monday that aligns with your values and long-term vision. Focused intention beats frantic motion every time.

These practices won't prevent life from happening. But they'll transform how you meet it.

Because the goal isn't to control what happens to you. It's to strengthen how you respond.

And if you're in a season of transition or want to prepare for the inevitable changes ahead this is exactly what my LIFT from Within program addresses. It gives you the neuroscience-backed tools to calm your fight-or-flight response, rebuild self-trust, and align your actions with the future you're building.

Ready to move from reaction to response?

With strength and response,

Cassandra Nadira and the LIFT Team