%20(1500%20x%20550%20px)%20(1500%20x%20650%20px)%20(3).png)
Understanding how we make decisions can dramatically impact everything from our daily habits to our long-term goals. In this post, we're diving into the two key modes of decision-making—Systems 1 and Systems 2 thinking—and how learning to activate the right one at the right time can help you live a more intentional, fulfilling life.
Let’s unpack what each system means, how they affect your behaviour, and how to shift into a more rational, values-aligned mindset when it really counts.
Systems 1 thinking is fast, reactive, and emotionally driven. It’s your brain’s autopilot—making split-second decisions based on instinct, habit, and perceived safety or reward.
This kind of thinking is rooted in older parts of the brain like the amygdala and nucleus accumbens. These centres are responsible for the fight-or-flight response and instant gratification. Think: grabbing a sugary snack when stressed or reacting defensively in a conversation.
While Systems 1 thinking helps us respond quickly to immediate threats, it often bypasses conscious awareness. As a result, we might make impulsive choices that feel good in the short term but have longer-term consequences.
Systems 2 thinking is deliberate, logical, and conscious. It taps into the prefrontal cortex, the part of the brain responsible for executive functioning, planning, and problem-solving.
This system kicks in when you pause to assess a situation, weigh your options, or consider long-term outcomes. It’s like switching from a light switch to a dimmer—seeing the nuances, not just black or white.
For example, instead of reacting with frustration to a partner’s comment, Systems 2 allows you to pause, reflect, and respond with clarity. Over time, this builds stronger relationships, better habits, and greater personal agency.
Your brain is energy-efficient. It will always try to conserve effort by relying on automatic responses—especially when you're tired, stressed, or overwhelmed. That’s why we often revert to Systems 1 when our energy is low or our environment is overstimulating.
But here’s the kicker: most of the regrets and poor decisions in life come from moments where Systems 1 ran the show. Whether it’s saying something you didn’t mean, making a hasty financial decision, or skipping a workout “just this once”—these are often Systems 1 at play.
Here are three powerful ways to make Systems 2 thinking more accessible in your daily life:
Literally. Pausing to take a slow, intentional breath can short-circuit your stress response and give your executive brain a chance to come online. This is a simple but powerful technique you can use in high-pressure moments.
Explore more tools in this breathing-based guide for decompressing your rib cage and regulating your nervous system.
When you spend your time doing what genuinely matters to you, you’re less likely to be reactive. You’re present, energised, and grounded. This creates a fertile space for wise, long-term decision-making.
If you're unsure about what you truly value, check out the Voids and Values Questionnaire to gain clarity.
It sounds simple, but keeping your blood sugar stable can prevent unnecessary spikes in cortisol and adrenaline—two hormones that pull you toward Systems 1 thinking. Focus on balanced meals and limit excessive sugar to support mental clarity.
The goal isn’t to eliminate Systems 1—it has a place. But by strengthening your Systems 2 response, you move from being ruled by reactions to being guided by intention.
When you choose to pause, reflect, and respond from your executive brain, you create space to make decisions that are aligned with your values and your future self—not just your impulses.
Want to go deeper? Watch the full video above and subscribe for weekly tools on how to live more intentionally.