DimensionWeightTrainabilityResearch basis
01 · Autonomic regulation
Felt safety, pressure response & recovery · neurovisceral integration + interoception
Autonomic capacity
19%
92% · rewire fast
Thayer & Lane 2009, J Affect Disord (neurovisceral integration model) · Thayer et al. 2012, Neurosci Biobehav Rev (HRV meta) · Cohen, Kamarck & Mermelstein 1983 (PSS) · Shaffer & Ginsberg 2017, Front Public Health · Lehrer et al. 2020, Front Public Health (HRV biofeedback meta, g=0.49)
Felt safety & interoception
8%
88% · 8–12 weeks
Critchley & Garfinkel 2017, Curr Opin Psychol (interoception) · Mehling et al. 2012, PLoS ONE (MAIA, validated interoceptive-awareness scale) · Barrett & Simmons 2015, Nat Rev Neurosci (interoceptive predictions) · Thayer & Lane 2009 (HRV indexes prefrontal–autonomic coupling) · Neff 2003 (Self-Compassion Scale). Neuroception (Porges 2007) is a useful clinical heuristic; the firmer mechanistic science is interoception. The gating layer: when the body reads “unsafe,” prefrontal cortex loses bandwidth.
Burnout & recovery
8%
96% · rewire first
Maslach & Jackson 1981 (MBI) · Sonnentag & Fritz 2007 (Recovery Experience Q) · McEwen, Neuropsychopharmacology 2017 (allostatic load) · Wagner et al., Neurosci. Biobehav. Rev. 2023 (burnout brain changes)
02 · Executive control
Prefrontal executive function · inhibition, working memory & set-shifting
Cognitive flexibility
13%
88% · 12 weeks
Miyake et al., Cognit. Psychol. 2000 (unity & diversity of executive functions) · Dennis & Vander Wal, Cogn. Ther. Res. 2010 (CFI) · Diamond, Annu. Rev. Psychol. 2013 · Stroop 1935 (interference)
Learning agility
10%
90% · 8 weeks
DeRue, Ashford & Myers, Indust. Organ. Psychol. 2012 (learning agility) · Kirchner, J. Exp. Psychol. 1958 (n-back) · Diamond, Annu. Rev. Psychol. 2013 · Boldrini et al., Cell Stem Cell 2018 (adult hippocampal neurogenesis)
Experience signal
9%
52% · rewiring proxy
Kahneman & Klein, Am. Psychol. 2009 (expert intuition: conditions for trustworthiness) · Ericsson, Cambridge Handbook 2018 · Doidge 2015 (soft-wired brain)
03 · Reward & motivation
Mesolimbic reward prediction tuned by vmPFC valuation · purpose, drive & adaptive learning
Reward learning & adaptation
14%
82% · 8–16 weeks
Schultz, Science 1997 (reward prediction error) · Carver & White, JPSP 1994 (BIS/BAS) · Bartra, McGuire & Kable, NeuroImage 2013 (valuation network meta) · Daw et al., Neuron 2011 (model-based learning)
Self-efficacy & agency
11%
94% · rewire first
Bandura 1997 (Stanford) · Schwarzer & Jerusalem 1995 (GSES) · Schunk & DiBenedetto, Contemp. Educ. Psychol. 2020 · Maier & Seligman, Psychol. Rev. 2016 (control & resilience)
Purpose & meaning
10%
86% · meaning-making, 8–12 wk
Steger et al., J. Counsel. Psychol. 2006 (MLQ) · Ryff, JPSP 1989 (PWB / Purpose-in-Life) · Hill & Turiano, Psychol. Sci. 2014 (purpose predicts longevity, n=6,985) · Park, Psychol. Bull. 2010 (meaning-making meta) · Kang et al., PNAS 2018 (vmPFC self-affirmation & purpose)
04 · Social & attachment
Social cognition & attachment · empathy, trust & team-building
Empathy
10%
68% · 24 weeks
Davis, JPSP 1983 (Interpersonal Reactivity Index) · Klimecki, Cereb. Cortex 2013, 2014 (compassion training) · Weng et al., Psychol. Sci. 2013 (neural rewiring under compassion training)
Attachment & team-building
11%
84% · earned secure, 16 wk
Fraley, Waller & Brennan, JPSP 2000 (ECR-R) · Mikulincer & Shaver 2016 (attachment in adulthood) · Coan & Sbarra, Curr. Opin. Psychol. 2015 (social regulation of emotion)
Team composition
7%
86% · 12 weeks
Bell, J. Appl. Psychol. 2007 (team composition meta-analysis) · Woolley et al., Science 2010 (collective intelligence) · Wegner 1987 (transactive memory)