The Reticular Activating System: Train your brain for success

Have you ever noticed that once something captures your attention, you suddenly start seeing it everywhere? Whether it's a particular type of car, a baby name or a new hobby, this isn't a coincidence; it's your brain doing exactly what it's designed to do.

The Reticular Activating System (RAS) acts as a filter, helping you notice what your mind considers important. Understanding how this system works can help you build confidence, reduce negative thinking and focus more intentionally on the opportunities and outcomes you want to create.

Why do you suddenly see things everywhere?

A few years ago, when I was pregnant with my daughter, all I seemed to see around me were other pregnant women. Walking to the shops, in the office at work, on television… everywhere. Last year I was buying a new car. I wanted something a bit different, but in essence, a specific, small black SUV. I hadn’t seen many of them on the road. Then suddenly, I started seeing them everywhere! My choice of new car wasn't so unique. It seemed like everyone else was doing the same thing. What was happening? Did I have the power to ‘magic up’ the things that I was thinking about? Has this happened to you? 

Meet your Reticular Activating System (RAS)

I didn't have mystical powers, but my brain was doing something fascinating!

The reticular activating system (RAS) is a network of nerve cells in the brainstem that plays an important role in regulating alertness, wakefulness and attention. It helps us stay responsive to what's happening around us.

But the RAS doesn't work alone. Our brains are constantly processing information, and several different systems help us decide what deserves our attention.

For example, when I was looking for a new car, I suddenly started noticing that particular model everywhere. This is sometimes called the frequency illusion - when something becomes important or familiar to us, we begin noticing it more often.

It's not that there are suddenly more of those cars on the road. It's that my attention had shifted, making me more aware of something I previously overlooked.

This is an example of selective attention, where our brains prioritise certain information over other details in our surroundings. So, while the RAS plays a role in supporting attention and alertness, it's part of a much wider network of brain processes that influence what we notice.

Understanding how attention works can be useful when thinking about confidence and self-belief. Our expectations and existing beliefs can influence which experiences we pay attention to, sometimes making us more likely to notice information that reinforces what we already think about ourselves.

Negative self-talk

If your internal dialogue is constantly saying:

• "I'm rubbish at my job."
• "Nobody likes me."
• "I always make mistakes."

It will use its filter to find and show us evidence that aligns with this thinking. Amplifying the tiniest error we might make or leading us to believe that if someone didn’t talk to us in a meeting, it was because we are useless.

When we repeatedly think negatively about ourselves, we may become more likely to notice experiences that seem to confirm those beliefs. For example, if you believe you're bad at your job, you might dwell on a small mistake while overlooking positive feedback or things you've done well. This is related to confirmation bias - our tendency to notice, interpret or remember information in ways that support what we already believe.

The good news is that we can practise paying attention to a wider range of experiences, including our achievements, strengths and positive feedback. This doesn't mean ignoring difficulties, but recognising that our negative thoughts don't always tell the whole story.

Three ways to tap into your RAS

1. Practise positive affirmations

Affirmations can be powerful here. Try thinking positive thoughts whilst brushing your teeth each morning and evening with your non-dominant hand. Do this for 30 days for the new habit.

2. Keep a success file

We can build confidence (and create real evidence) by creating a physical record of all our accomplishments and great feedback from colleagues, customers, friends, and family. Look at this each time you need a positive boost.

3. Schedule your worry time

We can reduce the amount of time we spend worrying. Set 15 minutes aside each day just to worry. If worries pop into your mind at any other points during the day, write them on a list, but don’t think or ‘worry’ about them until your scheduled worry time. Setting an allocated time to worry allows negative self-talk to be restricted to a very small part of your day.

Choose what your brain looks for

Finally, it’s helpful to remember that we are in control of our own thoughts; they do not control us. By focusing on what you want, you are reminding your brain and taking control of those thoughts.