0:00 – 7:30 | Introduction
Why our brains are wired for negativity and pleasure-seeking, and how this fuels stress and addiction.

7:30 – 22:15 | Understanding the “Default Mode” 
How autopilot thinking drives anxiety, distraction, and disconnection.

22:15 – 41:00 | Taking the Rudder
Using awareness and attention to step out of autopilot and steer toward balance.

41:00 – 58:20 | Practical Exercise 1
Shifting attention to the breath, heart, or body to build calm and presence.

58:20 – 1:14:10 | The Traffic-Light Framework
How to notice wandering thoughts and gently guide awareness back.

1:14:10 – 1:28:40 | Practical Exercise 2
Training awareness as a muscle through repeated small shifts.

1:28:40 – 1:38:00 | Final Reflections
How small daily “seeds” of practice can rewire the brain and cultivate long-term resilience.