Hey Reader,
"I finally feel like there's nothing wrong with me. That's so stupid. I didn't even realise I thought there was something wrong with me before but I obviously did. Now I make sense to myself."
This week, Nicola had an 'aha' moment upon discovering the neuroscience of introversion.
Understanding introversion made her feel validated.
Nicola is someone who for a long time has been unsure whether she's an introvert or extrovert. For this reason, she's spent most of her life describing herself as an ambivert without really knowing why.
There are SO many misconceptions surrounding introversion that are incredibly damaging: the most common thing I hear from my community is introverts feeling as though there's something wrong with them, that they don't fit in or aren't enough.
But there's actually nothing wrong with you.
I promise.
And neuroscience has proved it.
The Science of Introversion
Research has consistently shown that introverts and extroverts have fundamentally different brains and nervous systems.
Here's just some of what scientists have discovered:
1. Dopamine sensitivity
In a landmark study published in the Journal of Neuroscience (2005), researchers found introverts have fewer dopamine receptors but are more sensitive to this neurotransmitter. Dr. Michael Cohen's team at the University of Amsterdam discovered that while extroverts need more external stimulation to feel good, introverts require much less to reach optimal arousal levels. Their brain imaging studies showed introverts' reward pathways activated more strongly with the same stimulus.
2. Higher baseline arousal
Dr. Hans Eysenck's foundational research on personality(1967), later confirmed by modern neuroimaging studies at the Center for Brain and Cognition (2012), demonstrated that introverts naturally operate at a higher baseline level of cortical arousal. Our brains are already running 'hotter' at rest, which means additional stimulation quickly pushes us into uncomfortable territory. This explains why environments that feel just right to extroverts often overwhelm us.
3. We're born this way
Studies by Dr. Jerome Kagan at Harvard University (1989-2007) tracked 500 infants from birth to adolescence, finding that babies who showed strong reactions to new stimuli (high-reactive infants) were much more likely to develop into introverted children and adults. His research demonstrates that our sensitivity isn't learned behaviour; it's how we're wired from day one. This research was published in the prestigious journal Science and has been replicated numerous times.
4. Caffeine sensitivity differences
Research conducted at Northwestern University (2010) found that introverts metabolise caffeine differently than extroverts. In a study of 200 participants, introverts experienced greater stimulation and anxiety from the same dose of caffeine compared to their extroverted counterparts. The researchers concluded this was connected to introverts' already heightened baseline arousal.
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When you understand these biological realities, so many struggles suddenly make sense.
It's not you, it's the system
Our world wasn't designed with introverts in mind.
Open-plan offices, group 'brainstorming sessions', back-to-back meetings, constant notifications, and relentless networking events all cater to extrovert preferences.
Schools reward students who speak up frequently rather than those who think deeply before contributing.
Workplaces value visibility over quiet productivity.
Social media celebrates constant connection.
Is it any wonder you feel perpetually exhausted?
When I talk of systemic bias, it's this I'm referring to: from classroom to office, introverts move through a world that wasn't designed for us.
Understanding Yourself Is the First Step to Freedom
When Nicola realised her introversion wasn't a character flaw but a neurobiological reality, something profound shifted.
She stopped fighting against her nature and started working with it instead:
"I'll fight back less against myself...craft my life a little different. More pauses, for example. Also, I had a coffee again today to experiment...and I am absolutely wide awake at 4:30am. Even had a little chest pain π¬ Wild."
This knowledge is power. Once you understand why you feel overwhelmed, you can design a life that respects your natural wiring rather than fighting against it.
Living in alignment with who you are, not who you think you should be, is a fundamental component to designing a life that works for you but it's something I haven't even heard Harvard's Life Design Lab talk about.
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When it is spoken about, it's in relation to understanding your values and goals, not your personality.
But our personalities are a fundamental component to who we are: this isn't about attaching a label; it's about understanding yourself at your core so that you can make aligned choices.
THAT is the secret sauce to finding balance, wellbeing and peace.
How to manage overstimulation
Here are some evidence-based strategies to help you thrive as an introvert in an extroverted world:
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Strategic scheduling
- Block 'recovery time' in your calendar after (and sometimes also before) social events or meetings.
- Front-load important tasks to your peak energy times.
- Limit decision-making when overstimulated.
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Environment management
- Create a low-stimulation workspace when possible (noise-cancelling headphones and/ or Loops work well in office environments).
- Identify your personal stimulation triggers and minimise them
- Establish clear boundaries with colleagues about interruptions.
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Stimulant awareness
- Monitor your caffeine intake, especially before social situations.
- Be mindful that alcohol, while seemingly relaxing, can increase sensitivity to environmental stimuli.
- Consider how screen time affects your stimulation levels.
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Deliberate downtime
- Schedule regular solitude that's truly restorative (not just scrolling social media).
- Practise Mindfulness techniques to help regulate your nervous system.
- Spend time in nature, which research from the University of Michigan shows reduces cortical arousal by up to 20%.
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The key isn't to become more extroverted; it's to honour your introversion while navigating a world that doesn't always understand it.
Alignment is the key
When you make choices that align with your genuine neurological makeup, life becomes less exhausting.
You're no longer swimming against the current of your nature.
For me, this has meant working for myself, scheduling no more than two video calls per day, and setting aside time each day for complete solitude.
These aren't indulgences; they're necessities that allow me to bring my best self to everything I do.
What might alignment look like for you?
Remember, introversion isn't rare: we make up around 50% of the population. So you're not alone.
We may not be able to change the system (at least not in the short term), but we can validate each other and focus on what we CAN change to live happier, more aligned, lives.
If you'd like some help getting an 'aha' moment, or just understanding yourself a little better, then reply with AHA to discuss working together.
In your corner always,
Sam π
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