The Busy Brain Cure: The Eight-Week Plan to Find Focus, Tame Anxiety & Sleep Again

by Romie Mushtaq

An eye-opening guidebook for professionals looking to overcome their chronic stress, burnout and Busy Brain symptoms using a simple eight-week plan by Dr Romie Mushtaq. Traditional methods in neurology and psychiatry treat anxiety, ADD and insomnia as three separate diseases. The results are an addictive cycle that Dr Romie Mushtaq defines as the Busy Brain, using stimulants like caffeine to stay focused and energized during the day and then using sedatives like alcohol or sleeping pills at night. Based on over twenty years of clinical research and experience, The Busy Brain Cure helps to break the addiction of the stimulant-sedative cycle and restore sleep, sanity and a sense of connection.

Genres: Nonfiction, Self Help, Health, Audiobook

325 pages, Kindle Edition

Published January 9, 2024

Reviews

[Emily · Rating 2 out of 5]

Not sure how to rate this. I didn’t really like how the book section was written, it felt like she was trying to sell me on the 8 week program the whole time when I was already convinced having gotten the book and engaging in it? Weird.

There is also a lot of reference to “ADD” and “adult-onset ADD” which are not diagnoses in use at the moment so that made me very skeptical of the whole thing.

The 8 week program isn’t really 8 weeks, there are only really 5 challenges and it’s drawn out to 8 weeks. I’m glad I did it though I’m not sure how helpful it was. My busy brain score did go from 63 (BrainSTRAIN with burnout) to 38 (BrainDRAIN) which is good I guess but maybe that’s just from the antidepressants ha ha ha ha. Even though I’m going to bed and waking up earlier each day I’m still struggling to get up and going in the morning which was the only reason I started the challenge.

Probably wouldn’t recommend. Maybe if you haven’t done anything to change your lifestyle/sleep/screen time it could be helpful but a lot of the suggestions were things I already know about and do.

[Katherine · Rating 1 out of 5]

Sadly, this book is filled with pseudo science. You can tell from the start as she refers to ADHD as ADD, which has been the incorrect name since 1987. Dr Romie is a brain doctor yet somehow makes conclusions based in no factual evidence. I was really hoping for this book to help me on my self help journey but it blatantly reminded me that not all self help books are aimed at actually helping you. An obvious cash grab, would not recommend if you are looking for some real help.

[Erin Clemence · Rating 4 out of 5]

Special thanks to NetGalley and the publisher for an electronic copy of this novel, received in exchange for an honest review.

Romie Mushtaq is a licensed neurologist and the Chief Wellness Officer of a large hotel conglomerate. In her novel, “The Busy Brain Cure: The Eight-Week Plan to Find Focus, Tame Anxiety, and Sleep Again”, she reveals the steps she believes are necessary to solve what is called “The Busy Brain”. Now, what is a ‘busy brain’? Well, any Type A personality (like me), who believes in “churning and burning” while pursuing a professional goal, yet always seems to be both “wired and tired” when the end of the day comes, who quite can’t get their mind to turn off- that may be someone suffering from the “neuroinflammation” penned by Mushtaq as the “busy brain”.

Mushtaq uses her own personal health scare as a jumping off point for what refocused her career aspirations and made “The Busy Brain Cure” come to life. Using anecdotes from real-time sufferers, scientific background in both neurology and endocrinology and personal stories from the author herself, Mushtaq presents a fully-developed and well-researched plan to turn off an overactive brain while still pursuing all of your personal goals and aspirations.

The first two sections of the story cover all of the background information you want to know about the author and the science behind her discovery. The last section breaks down the eight-week “BrainSHIFT” plan in digestible components, detailing what comprises of the “SHIFT” program; sleep, hormones, inflammation markers, food and technology.

Mushtaq is open and honest and it is very obvious that she suffers from a busy brain herself and can relate to her readers. She uses funny anecdotes from her culture to make the story readable and enjoyable, while still managing to unveil her eight-week plan to less stress. The reason I enjoyed Mushtaq’s book so much is really for one main reason- she does not resort to the “meditate and do yoga” philosophy that is the modern go-to (as a doctor and a yoga teacher, she encourages these methods but understands that they don’t work for everyone, and you won’t get any judgment about it!)

“The Busy Brain” is really quite simple in principle, and Mushtaq does her best to not inundate the reader with heavy scientific jargon, and it almost seems “too good to be true” yet it also seems extremely doable. Although I can’t speak to its success, as I haven’t attempted Dr. Mushtaq’s plans yet, I thoroughly enjoyed reading about its influence, and this may be a plan that this skeptic will actually try and succeed at!

[Kelly Hood · Rating 1 out of 5]

In order to complete this "cure" she recommends you have a minimum of 15 lab tests done. It's clear throughout the tone of the book that she is used to working with executives and such people, who either have great insurance or money to pay.

The rest of the book is your typical fare: go to bed and get up at the same time everyday, avoid caffeine and high glycemic foods, avoid blue light hair an hour before bed, eat omega 3s.

Not revolutionary, and couched in a lot of scientific jargon to make you remember that she's a neuroscientist.

[vaishu · Rating 1 out of 5]

How does a supposed neurologist not know there's no such thing as adult onset adhd. The dsm 5 literally defines adhd as starting from childhood

[Brett Plaxton · Rating 4 out of 5]

Did I finish a book mean to cover a course of 8 weeks in 2 hours? Maybe…

Jokes aside, there’s some good stuff to take away from this book.

[Emma · Rating 4 out of 5]

The Busy Brain Cure by Romie Mushtaq is a well-rounded and insightful guide that dives deep into how our modern lifestyles contribute to what she terms the "Busy Brain." I appreciated the structure of the book, with the first half dedicated to explaining the science behind stress, neuroinflammation, and the limbic system—often referred to as the brain's "airport traffic control tower." This explanation helps set the stage for the 8-week protocol outlined in the second half, which offers practical strategies to calm the mind and body.

One of the standout points for me was the exploration of the link between chronic stress and neuroinflammation, which can lead to changes in brain function. Mushtaq also covers the significant role that vitamin D plays in our overall well-being, with intriguing insights on its connection to anxiety, sleep disorders, and even circadian rhythm disruptions.

I'm currently following the 8-week protocol and am excited to see how it improves my well-being. The practical tips and actionable steps make it accessible, and I'm optimistic about the results. Overall, this book is a valuable resource for anyone looking to understand and manage the impact of modern stress on the brain.

[S. Pierzchala · Rating 4 out of 5]

The folksy style was off-putting at first, but eventually I succumbed Dr. Romie's relentless charm and am now a fan. Full disclosure: I have not yet implemented the full program in my life BUT, just making one or two changes (primarily in improving my evening routine), has drastically improved my sleep. This has already had a very positive impact on my outlook and productivity.

That alone has been worth the price of the book! I am also looking forward to trying some of the recipes.

[Jeremy Kitchen · Rating 3 out of 5]

Had some good stuff in it and spending 8 weeks trying the stuff she suggests was good.

[Cindy · Rating 1 out of 5]

Basic integrative medicine hidden in a lot of words

This was encouraging to read at first. Learning of Romie’s well-meaning but crazy medical residency, and eventually becoming a doctor, and all the ramifications of her lifestyle choices to do that, it was very interesting and enlightening.
But her chatty nature continues throughout the entire book, making what could easily have been a slim pamphlet into a giant novel that you have to wade through. She’s also extremely repetitive, assuming readers were not listening the first time. I understand this approach to a certain degree but she does it over and over and over again, and not in any any logical way - she’ll just suddenly repeat some idea from a previous chapter in the middle of an unrelated subject. It really makes it hard to follow.
Plus, she frequently refers to her website for specific resources that are no longer available on the website! Yes there is the BusyBrain quiz, and her TedTalk that first publicized her approach - but no “communities,” no app - just a waiting list you can sign up for to take one of her “courses.”
The enthusiastic eight week plan involves basic, healthy habits, 2/3 of which are common knowledge, and the others in my experience are also addressed if you have a good physician.
Basically they are: honestly assess what your lifestyle/health symptoms are, set expectations, commit to a regular sleep schedule, manage digital devices, especially near bedtime, consider taking a few supplements that can help with sleep (but make sure they aren’t contraindicated for the medication you may already be on), eat properly including good fats, get thorough blood labs done, Make sure you’re taking enough vitamin D3 and also folic acid, and then reassess how your life is at the end of the eight weeks.
The best part, near the end of the book, is she admits that moving forward after those eight weeks, you will probably take two or three of her eight micro habits with you moving forward. Well, dang.
If you really are not versed in healthy living lifestyles, and you enjoy lots of real world examples that are presented in a very chatty style, by all means get this book read it and enjoy it and use the principles in it. But if you are fairly well-versed in the latest science on basic healthy living principles, you have a good physician who you visit and get regular blood labs from, and you generally keep up-to-date with the latest in proper supplementation (e.g. with a subscription to ConsumerLabs), well, maybe you just need a better meditation and yoga teacher, like Romie pursued as she discovered the type of lifestyle approach in this book - though ironically, she doesn’t mention meditation or yoga as part of her eight week protocol ever.

[Juliana · Rating 1 out of 5]

I should really stop with the self help genre. Definitely targeting a certain demographic and trying to sell a program; I quit listening after she puked on prada, upsetting the fashion gods

[Carly B · Rating 2 out of 5]

My biggest issue with this book was Mushtaq's condescending tone throughout. She repeatedly scolds readers for "cherry picking" her advice and makes constant assumptions that we're ignoring her guidance before we've even had a chance to implement it. This arrogant approach made the book feel more like a lecture than helpful guidance.

The structure follows the tired coaching-book formula of opening with case studies of the author's clients and their transformation stories. If you've read other self-help books, you've seen this angle countless times before. It feels uninspired.

When Mushtaq finally gets to the actual advice, it's basic—nothing you couldn't find in dozens of other books on anxiety and focus. The real kicker is how long she takes to communicate these simple concepts.

--

My rating scale:
⭐️⭐️⭐️⭐️⭐️ I’m recommending it to everyone
⭐️⭐️⭐️⭐️ I’m recommending it selectively
⭐️⭐️⭐️ I’m not recommending it, but I finished it
⭐️⭐️ I’m not recommending it, and I didn’t want to finish it
⭐️ I’m actively telling people to avoid it

[Brittany · Rating 3 out of 5]

2.5* rounded up. This is a hard one to explain. There's a lot of personal stories (maybe too many?) and the first part of the book is basically an argument to convince you to give the 8-week plan a try. Have I actually tried the 8-week plan? Hahaha, no. But I have implemented bits and pieces of it. Other pieces are a bit unrealistic given the US healthcare system (like finding an integrated medicine doctor, doing a full panel of labwork including extra tests that aren't normally done, and having the results taken seriously). You'd think the author, an actual medical doctor who previously worked in academic medicine, would know this but she doesn't really offer alternatives to that, instead repeatedly pointing out how important it is. It leads to this weird thing about not self-diagnosing, not just starting supplements that might be helpful, and also her offering potential diagnoses and explaining psychiatric stuff. I had high hopes for this one but it didn't quite deliver.

[Setu Rajput · Rating 2 out of 5]

The book falls short of expectations, primarily because it seems more focused on promoting the author's services rather than providing a thorough exploration of cognitive behavior and brain science or what the author refers to as "busy brain." While it might serve as a basic introduction for complete beginners, readers seeking an in-depth understanding of neuroscience will likely find it inadequate. The surface-level treatment of brain functioning and cognitive processes makes this book better suited as a primer rather than a comprehensive resource for those wanting to delve deeper into the subject matter.

The book's marketing-heavy approach detracts from its educational value, and the scientific content feels overshadowed by self-promotion. Those looking for substantive insights into brain science would be better served by more academically-oriented alternatives.

[Joni Greenwell Bycroft · Rating 5 out of 5]

An 8 week guide to overcome chronic stress, anxiety and burn out.
Week 1: Set your specific goal.
Week 2: Set a regular time to sleep each night and to wake up each morning.
Week 3: Replace screen time with another relaxing activity 30-60 minutes before bed.
Week 4: SCHEDULE a Brain Pause for 3 minutes during the day.
Week 5: Avoid high glycemic foods within 1 hour of consuminng caffine.
Week 6: Add 1-2 servings of fat to each mean. (Butter, coconut oil, olive oil...)
Week 7: Check lab panel for thyroid and vit D.
Week 8: Repeat!

I liked the book. I liked her explanations, and I loved her defense of a ketogenic diet for brain health.

[Angelis Huggins · Rating 5 out of 5]

Dr. Romie,

You will never know the gratitude I have for you reading this book. I experienced majority of what you wrote about and it’s nice to know I am not the only one who went through this. I’ve gained a lot of peace from reading your books and truly enjoyed the medical explanations and your fashion (who doesn’t love Prada - duh).

For anyone looking to learn and understand the concept of a BusyBrain, burnout and anxiety/stress, this book will gain you a lot of wisdom about it and teach you how to brainSHIFT.

I will go back to reading this book, should I experience the same again.

[Vicki Bivens · Rating 3 out of 5]

My take away is that many of us have developed unhealthily busy brains and lives that are making us physically, mentally, emotionally, and spiritually ill. Thus we need to practice intentional wellness in our workplaces and personal lives. The Busy Brain offers both her personal experience with burnout in the medical profession and a plan for recovering and living in a healthier way. Her focus is developing a wellness mentality in workplace settings that allows individuals to pursue wellness both personally and on the job.

[Megan Buffington · Rating 1 out of 5]

I stopped reading after two chapters and just read the summaries. Thank God I did, because reading this would’ve been a waste of my time.

There’s nothing revolutionary in the stress management advice here, and it feels far too much like I’m trying to be sold on some gimmicky health program.

The book is also in DESPERATE need of an editor. Repeated information and exact phrases a few pages later. Formatting styles changing part way through and then back again. Truly terrible reading experience.

[Daniela · Rating 4 out of 5]

I like the concept & the science behind everything. I was fortunate to have attended Dr. Romie's session at MACFW & was so excited to have my research & work validated.

I understand why it was needed & also understand that it was the very same thing that made people want to rate this lower. But the repetitiveness/ redirection to her website could come off as self-serving. Those who read slowly over time or who pick and choose which chapter to read can find that useful.

Inspired me to write another paper on a similar subject.

[Rich Baker · Rating 5 out of 5]

Awesome book! Dr. Romie puts herself out there by sharing her very painful and powerful story. Then she explains what's all going on with the brain and how stress can affect us. And then she tops it by showing a plan to help people suffering from busy brain begin to heal it.

If you're stressed most of the time and feeling it weigh heavy on you, I highly recommend this book to help you see a way forward.

[Katherine · Rating 1 out of 5]

Sadly, this book is filled with pseudo science. You can tell from the start as she refers to ADHD as ADD, which has been the incorrect name since 1987. Dr Romie is a brain doctor yet somehow makes conclusions based in no factual evidence. I was really hoping for this book to help me on my self help journey but it blatantly reminded me that not all self help books are aimed at actually helping you. An obvious cash grab, would not recommend if you are looking for some real help.

[Krystal Childs · Rating 2 out of 5]

(Audiobook) This book was super repetitive, maybe it was done on purpose to really get the point across, but I was getting irritated after hearing the same thing over and over again. It was an eye opener to the stimulant/ sedative cycle. I found some of the book was written in a way to try and “convince” you that you had symptoms you didn’t have.

I’m used to reading fiction, thought I’d give this a try, maybe just not for me.

[Sierra Rios · Rating 1 out of 5]

please for the love of god do not take the assessment she is peddling in this book. it's just another online questionnare that requires you to give up your personal information and email address if you want to be able to actually view your results. the amount of spam emails i get from her foundation after multiple attempts to unsubscribe is unreal. this whole book runs in circles around itself and is essentially an ad for her lectures and courses. not worth the read

[Debbie · Rating 3 out of 5]

Interesting and useful content. Lots of medical concepts and information and I got a little bogged down even being in the medical field. I felt like much of it was repetitive and probably could be a shorter book as a result. One of my favorite parts is the recipe section at the end but then, I am a foodie.

[Christina · Rating 3 out of 5]

It was a long book and could have been written in half. This book resonated with me as I am a type A and my brain is riddled with thoughts/things to do. It doesn’t go in depth about anxiety but shares the basics/high level information. Good to read if you need a plan to focus, reduce anxiety and sleep again🙏🏼❤️

[Brittany · Rating 2 out of 5]

2.5/5. The protocols are good and especially great for people newer to learning about health and wellness. If you’ve read a handful of other health books, then I don’t think this will be very helpful - more so served as reminders. I also found this book overly repetitive and had way too many “aunties” references.

[Eileen · Rating 3 out of 5]

I was already aware of much of the science the author shared and wanted to learn her approach to fixing the common issues. I found it hard to read the book start to finish since the author shared the same information over and over and it got boring. The material was solid and I picked up some new information but it was a dry read.

[Lori · Rating 5 out of 5]

We can all take away information from this read. Even the things I knew provided a reminder that we can let the calm and focus "get away" from us if we don't take the time we need. I can see me re-reading the parts that I most related with.

[Reyvin Ortiga · Rating 2 out of 5]

I expected so much from this book. It was repetitive and had a lot of unnecessary details that I stopped midway, checked the reviews to verify if it was only me noticing. I wasn’t wrong. But again, it would be subjective. Some may find this book life-changing.

[Sarah · Rating 5 out of 5]

Listened to on Libby.

I found a lot of this actually quite interesting. It was more information than "self-help" tasks. I found it to be scientific and informative but easy to listen to. I think some of these strategies could be very helpful for many people.