⭐︎Summary⭐︎ Explaining "Brain Mapping: The Correct Way to Use Your Brain Guided by Latest Science" in a Way Even Elementary School Students Can Understand (Book)
Brain Mapping: The Correct Way to Use Your Brain Guided by Latest Science
Author: Katsutoshi Masuda
Do you all know how much incredible power the "brain" inside your head possesses?
If you have ever thought, "I wish I could use my brain better so that every day would be more fun," then this story is perfect for you.
This book, "Brain Mapping: The Correct Way to Use Your Brain Guided by Latest Science," uses two fields of study—brain science and psychology—to teach us how we can be happier and more successful.
To start with the conclusion, our lives are entirely determined by brain activity.
The feeling that "I am happy" is, of course, also a function of the brain.
If you learn the latest science and use your brain correctly, your worries and anxieties will decrease, and your life will definitely change for the better.
Part 1. The Amazing Secret of the Brain: There Is Almost No Individual Difference!
Many people think that there are innate differences in "intelligence," but scientifically, this is incorrect.
Everyone's brain has almost the same structure and potential. To use an analogy, it is as if we were all given the same "high-performance computer" when we were born.
There is no major difference in weight or structure between Dr. Einstein's brain and your brain.
If there is a difference, it is simply because the "applications (knowledge and skills)" installed on the computer or the "way of using" the computer are different.
The reason you cannot ski is because you have not practiced (trained or learned). Just because you have become an adult does not mean you will automatically acquire skills.
Conversely, it means that anyone can master anything if they input skills and knowledge into their brain through training and learning.
Common talk about being a "right-brained person" or a "left-brained person" also has no scientific evidence.
Also, the idea that "people only use 10% of their brain" is outdated knowledge.
In reality, brain functions are used evenly. There is absolutely no need to close off your potential with incorrect knowledge.
What is important is "habituation":
Whether it is studying or sports, people who are good at it are simply "accustomed" to that information processing. There is no need to lose confidence just because you are not used to it.
Part 2. Four Types of Happiness (Crocodile, Horse, Monkey, and Human Brains)
Even though we say "happiness" in one word, from the perspective of brain science, it can be divided into four stages (hierarchies).
This corresponds to the forms of happiness acquired during the process of human evolution, and they are called the happiness of the "crocodile, horse, monkey, and human" brains, using animals as metaphors.
Happiness of the Crocodile Brain (1st Hierarchy)
■ This is the most primitive form of happiness. It is a sense of happiness for survival, which includes the "joy of eating" and the "joy of leaving descendants."
■ Feeling "Ah, I'm happy!" when eating something delicious is because the "brainstem," the deepest part of the brain, is rejoicing.
Happiness of the Horse Brain (2nd Hierarchy)
■ This is the happiness of "security" gained by being in a herd.
■ Just as herbivores feel safe when they are in a herd, we also feel a sense of relief when we are with family, friends, and trusted companions.
■ This feeling of happiness is primarily experienced in the "anterior cingulate cortex" located in the "limbic system".
Monkey Brain Happiness (Level 3)
■ This is the happiness gained during our time as social primates.
■ It is the happiness felt by having a role (a place to belong) within an organization or group, in other words, happiness related to "social evaluation" and the "need for approval".
■ This is the joy felt when being recognized at school or in a club, or when achieving good grades.
■ This is primarily felt in the "medial prefrontal cortex".
Human Brain Happiness (Level 4)
■ This is the most advanced form of happiness, possessed only by humans.
■ It is the sense of happiness felt when imagining the future (prospects), setting goals, and achieving them.
■ Just as the ancient Greek scientist Archimedes shouted "Eureka! (I found it!)" the moment he solved a difficult problem, the joy of reaching a conclusion after deep thought is also this type of happiness.
■ This happiness is primarily felt in the front part of the brain, the "prefrontal cortex".
There is no hierarchy among these four types of happiness. The ideal state is one where all forms of happiness are balanced.
Even if your "monkey brain" feels down because of a failure at work, you can stabilize your mind by eating a delicious meal with friends to satisfy your "crocodile brain" or "horse brain".
Part 3. 11 Ways to Increase the Ingredients of Happiness (Neurotransmitters)
We feel "happy" because three special substances—serotonin, oxytocin, and dopamine—are released in our brains.
■ Serotonin (Foundation of Happiness):
A substance that serves as the foundation for mental and physical health. When this is lacking, it becomes easier to feel anxious.
■ Oxytocin (Love and Trust):
Secreted through human connection and physical touch. It is also called the "love hormone" or "trust hormone."
■ Dopamine (Sense of Achievement and Joy):
A joy accompanied by a sense of elation that is released when a goal is achieved or when you get something you want. However, be careful, as it can be addictive if released too much.
There are 11 concrete ways to increase these ingredients of happiness.
Sufficient Sleep:
Blood flow to the brain increases while you sleep, refreshing the brain. Waking up at the same time every day and bathing in the morning sunlight increases serotonin.Balanced diet and "chewing":
Eat foods rich in "tryptophan," which is a building block for serotonin (bananas, cheese, soy products, etc.).
Also, the rhythmic exercise of chewing food well is an effective way to activate serotonin neurons.Aerobic exercise:
Continuing walking or jogging for 20 to 30 minutes increases serotonin.
Housework is actually also aerobic exercise (window cleaning: 3.2 METs, vacuuming: 3.3 METs, etc.).Cooking and housework:
Cooking uses the brain through a series of highly advanced intellectual tasks (future prediction), such as thinking about menus and predicting steps.Music and reading:
Music evokes memories and stimulates the brain. Reading increases knowledge and enhances thinking skills.Natural environment:
The scent of forests (phytoncides) and the sound of waves (1/f fluctuation) have a relaxing effect and reduce stress.Communication with family and friends:
Feelings of caring for others and physical touch increase oxytocin, wrapping you in a sense of happiness.Brain training:
Crosswords, puzzles, or even just imagining "how was this product made?" while shopping activates the brain.Challenge:
Taking on new challenges keeps the brain healthy, and when you achieve them, dopamine is released, providing a great sense of happiness.Clarifying life goals:
Use the power of "prospect," which only humans possess, to set concrete goals.
Achieving goals is the greatest happiness for the human brain.Others (relaxation/stress relief):
It has been scientifically proven that the scent of coffee has the effect of alleviating stress.
Part 4. "Tactics" to overcome negative thinking
The greatest enemy that keeps happiness away is "negative thinking." Let's learn psychological tactics to overcome negative ways of thinking and achieve happiness.
Thinking methods of wise people: Metacognition and non-judgment
Non-judgment
Stress is created when you immediately label everything as "good" or "bad" (judging).
Non-judgment is a way of thinking that accepts things as they are without judging them as good or evil.
People who can practice non-judgment are less affected by their own situations, think "I am okay," and tend to feel happiness more easily.
Reframing (changing perspectives) and change words
When a glass is half full of water, the burden on your heart changes significantly depending on whether you perceive it as "only half full" or "half full."
This is reframing.
Let's try "change words" to rephrase negative traits into positive ones.
■ "I am short-tempered" → "I am honest"
■ "I am bad at giving up" → "I am persistent"
■ "I am shy" → "I am cautious"
If you make it a habit to replace negative words with positive ones, your brain will be freed from stress.
Metacognition (viewing yourself objectively)
Metacognition is "objectively grasping your own cognitive activities (thoughts, emotions, actions)."
To use an analogy, it is like the image of having a camera installed above your own head, watching what you are feeling and what you are thinking.
If you get angry because a subordinate's report is late, you can use metacognition to think like this:
"Oh, I see myself getting angry right now. But rather than getting angry, it's more important to think about how to solve this problem."
People with high metacognitive ability can control their emotions and are better at preventing trouble before it happens. A wise person is someone who can practice this metacognition.
Altruistic behavior (acting for the sake of others)
To reduce stress in human relationships and become happy, "acting for the sake of others (altruistic behavior)" is extremely effective.
Research has proven that using your own money or time to benefit others increases feelings of happiness. The wiser you are at thinking about others, the easier it is to feel happy.
The ultimate trump card: "Just kidding"
When you want to escape from negative thoughts or stress immediately, use this simple and clear spell.
"Oh, I'm tired. Just kidding." With these words, your negative emotions are reset in an instant.
Summary
Some people think, "I can't be happy unless I succeed," but this is a mistake.
If you pursue success too much, a "reinforcement learning cycle" kicks in where dopamine keeps demanding stronger stimulation, making the hurdle for happiness infinitely higher.
What is important is to believe in the potential your brain possesses, keep your brain healthy through the methods introduced (sleep, exercise, chewing, contact with nature, etc.), and make positive thinking methods (non-judgment, reframing, metacognition) a "habit."
Your brain is the best computer, holding far greater potential than you imagine. Do not be "used" by your brain; instead, "master" your brain.
If you do that, your life will be filled with happiness.
⭐️Appendix⭐️ Audio Reflection
To what extent can happiness be increased by will? — A neuroscientific perspective and proposal for a practical framework (This is a transcript of the audio reflection)
Introduction
This paper aims to present an integrated framework useful for practice by comparing the insights from the book "Brain Mapping: The Correct Way to Use Your Brain Guided by the Latest Science" with the content of the audio reflection developed from it, in response to the question of to what extent happiness can be increased by will and action.
I will summarize ways of thinking and procedures that can be used in daily life without leaning toward esoteric theories.
1. Organizing the main points presented by the book
The book clearly states that happiness is deeply linked to brain function and that the state of brain chemicals such as serotonin, oxytocin, and dopamine can change through thoughts and actions.
The core here is that "hope = will = the starting point of action," and that setting positive goals and taking small steps activates the reward system, creating a cycle that generates further motivation and fulfillment.
Furthermore, it is proposed that the brain be kept in a good state through multiple habits that can be incorporated into daily life, such as sleep, diet, exercise, gratitude, and interaction with others. It consistently maintains the stance that there are no major individual differences in the brain, and that habits of information processing are cultivated through learning and training.
In addition, an attitude of emphasizing scientific backing without being swayed by misinformation is highlighted.
Also, the perspective of viewing how happiness is felt as layers that overlap—such as the "layer that protects survival," the "layer of peace and emotion," the "layer of sociality," and the "layer of future orientation"—is suggestive.
By being aware of this multi-layered nature, it becomes easier to see which layer should be addressed first when dealing with stress or anxiety.
2. Points of reinforcement revealed through discussion
On the other hand, in the verbal discussion, while the power of will and action was acknowledged, the following points of caution were raised. First, there are barriers that are difficult to overcome by will alone, such as biological individual differences, temperament, and trauma.
Second, social factors that are difficult to change through individual effort alone, such as economic anxiety and discrimination, have a strong impact on happiness. Third, when viewed against the model of multi-layered happiness, even if only the higher rational layers are trained, the effect may be limited if there is a major dysfunction in the foundational layers.
These do not deny the power of will. Rather, they suggest that the power of will is the "initial switch," and to maximize its effect, a design that combines lifestyle habits, psychological techniques, and social resources is necessary.
3. Integrated framework: A practical cycle that rotates through three layers of intervention
In this paper, we propose a practical cycle that rotates the following three layers simultaneously.
3.1 Foundation (Body and Lifestyle Habits)
Sleep quality, regular meals (being conscious of materials like tryptophan), rhythmic exercise, exposure to sunlight and nature, moderate achievement through housework or hobbies, practicing gratitude, and social interaction—these habits support serotonin and oxytocin, raising the baseline for emotional stability and resilience.
This is the process of organizing the layers of "survival" and "security." No difficult logic is needed; it is broken down into a form that can be continued every day.
3.2 Tactics (Psychological Skills)
We use techniques that work on thought patterns, such as non-judgment (separating facts from evaluations), reframing (reconstructing meaning), and metacognition (viewing one's own way of thinking from a step above).
This affects the layers of "sociality" and "future orientation," fostering planning ability toward goals and self-efficacy. Do not aim for many techniques at once; practice one in a limited situation and expand the places where it can be used.
3.3 Structure (Support and Environment)
Actively utilize social resources such as medical care, counseling, welfare, workplace systems, and learning opportunities. If there is heavy anxiety, trauma, chronic depressive tendencies, or strong external stress, professional support is essential. Incorporate systems and the understanding of those around you as a mechanism to "amplify" individual will.
4. Proceduralization: A protocol starting from a small sense of control
To put this into practice, start in the following order.
Create a map of your range of motion
Write down on paper the areas you can currently move (sleep, meals, exercise, time slots, points of contact with people, etc.). Prioritize "things you can touch today."Choose just one habit that kills two birds with one stone
Example: A morning walk (sunlight x rhythmic exercise x daily rhythm). Break it down into a length that is easy to achieve, and check it off when done. The check itself becomes a small reward, encouraging the circulation of dopamine.Introduce one tactic at a time
Use it in specific situations, such as "non-judgment" only this week, and "reframing" next week. Record the feeling of having been able to use it in a short sentence.Map out support
Create a list of people you can consult, contact points, and systems. If your physical condition or daily life starts to fall apart, make it a rule to contact a professional early.Fine-tune with a four-layer check
First, check if your recent malaise stems from the 'survival/security' layer. If you are sleep-deprived or isolated, temporarily ease up on efforts in higher layers and prioritize rebuilding the foundation.Design goals to be 'variable'
Slide your goals up or down depending on your physical condition and environment for the day. Instead of all-or-nothing, always have a 'minimum execution unit' (1 minute, 1 time, 1 step) ready.
5. Organizing the issues and the position of the main argument
The position of the main argument is as follows:
(1) Willpower is not a 'panacea' for happiness, but it has practical power as a start-up switch to get the reward system running.
(2) To draw out that power stably, it is necessary to be conscious of the three layers of foundation, tactics, and structure and change the allocation according to the situation.
(3) In situations where social and biological constraints are strong, it is rational to incorporate systems and support from others in advance, rather than assuming individual effort.
(4) The multi-layered model is effective as a map to avoid getting the order of intervention wrong. The order is: first prepare the foundation, then change the meaning with tactics, and change the structure if necessary.
Conclusion
The power of will is not magic that changes reality all at once. However, it is a tool that can be handled scientifically as an 'ignition device' to produce today's small execution.
Stabilize emotions with foundational lifestyle habits, loosen thought patterns with tactical skills, and expand your safety zone with structural support—by combining these three, we can steadily expand the 'range we can handle' even within the constraints of our environment and temperament.
The framework presented in this paper is a practical scaffold for turning hope into daily procedures rather than empty words. Start not tomorrow, but today, with the smallest step.
