When Your Monkey Brain Takes Over: How to Regain Control

Have you ever tried to focus during a tough moment - only to find your brain hijacked by worry, distraction, or the urgent need to reorganize your pantry?

That’s not just procrastination. That’s your monkey brain taking the wheel.

In our programs, we talk a lot about the three brains:

• 🧠 The Primitive Brain (a.k.a. the monkey brain) - survival-focused, reactive, always scanning for threats

• 💓 The Emotional Brain - the seat of feelings, connections, and memories

• 🧭 The Rational Brain - your executive function - calm, strategic thinker

When life feels uncertain or threatening, the monkey brain jumps in first. It’s fast, emotional, and not exactly interested in facts. And if you’re not aware of what’s happening, it’ll hijack your focus before your rational brain even gets a chance to weigh in.

 What It Looks Like in Real Life

You're dealing with a setback at work.
Or navigating a major life transition.
Or simply waking up to another day of “too much, too fast, all at once.”

Suddenly:

• Your thoughts are racing.

• You're second-guessing everything.

• You can’t focus on what matters, even though you know better.

That’s the monkey brain flooding your system with cortisol, turning your executive function offline, and pulling you into reactive mode. Your monkey brain thrives on urgency, overwhelm, and what-ifs.

Left unchecked, it doesn’t just slow you down - it makes you feel like you’re failing. And that’s not just frustrating, it’s exhausting.

Why This Hits High Performers the Hardest

If you’re someone who prides yourself on being capable, calm under pressure, and always “on top of things,” this hijacking can feel especially disorienting.

Because when your brain slips into monkey mode, it’s not just inconvenient, it feels like a loss of control.

You know you’re smarter than this. You know there’s a better way to respond. But your system’s been triggered, and logic isn’t driving anymore.

Two Strategies to Regain Control

You can’t eliminate the monkey brain. It’s hardwired into your biology. But you can recognize it and interrupt the pattern before it takes over completely.

⭐ 1. Spot the Hijack

The first step is awareness. If your thoughts feel jumpy, anxious, or scattered and your body feels tense or restless - that’s a sign the primitive brain has taken over.

Use a simple mental cue like: 👉 “Monkey’s driving the bus.”

Saying this (even internally) activates your rational brain. It reminds you: This is a pattern. I can interrupt it. You’re not the chaos. You’re the one observing it.

⭐ 2. Use a Grounding Reboot

When the monkey brain is in charge, you need to re-engage your rational brain. The best way? Do something that brings you back to the present moment. Try this:

• ✋ 5-4-3-2-1 technique (name 5 things you can see, 4 you can touch, 3 you can hear, etc.)

• 🧍‍♀️ Change your posture - Stand up. Move. Stretch. Interrupt the physical loop.

• 📓 Ask one clarifying question - “What actually needs my attention right now?”

These simple shifts signal your system: It’s safe to come back online.

A Final Thought

You can’t always prevent adversity, uncertainty, or chaos. But you can learn to manage how your brain reacts.

Next time the monkey brain swings into action, remember:

✅ You’re not losing it; you’re wired for survival.

✅ You can interrupt the pattern.

✅ Your rational brain is still there. It’s just waiting for a chance to lead.

Regaining control doesn’t mean you’re perfectly calm all the time. It means you’ve built the tools to recognize the hijack and reclaim your clarity - one step at a time.