The Toolbox to a Malleable Mind
Written by Anita Williams
You know that feeling of excitement when you get a new device like a camera, laptop, or the new iPhone 18 (honestly, I’ve stopped counting at this point)? You’re like a kid on Christmas day, eager to learn about all the cool features and how they work. Did you know this same excitement exists when learning about our brain, all of its complexities and functions, and how we can hack it to become the best version of ourselves?
Neuroplasticity is a great place to start. It sounds sophisticated and complex, but subconsciously, you already know the concept. Neuroplasticity is our brain’s capacity to reorganize itself in response to new information, stimulation, or dysfunction. Our brains can restructure themselves and form new pathways, which translates to the habits we create. These pathways are like networks that become more established as we exercise them.
Think about when you move to a new neighborhood. That route to work or school you once knew is different now, and your neuroplasticity is put to the test. Your brain is forced to learn a new route, but the more you take this route, the deeper it becomes ingrained in your mind. Before you know it, you’ve ditched the GPS and can probably get to your destination with your eyes closed. It is through this concept of increasing our neuroplasticity that we can then rewire the mind, unlearn old habits that no longer serve us, and relearn new ones.
We all have patterns and behaviors that make up our everyday lives, like brushing our teeth, getting dressed, and driving to work. This is how we accomplish goals and create structure around our human experience. This is all part of a great routine, but what about those more stubborn habits that we know deep down are unhealthy—the habitual thought patterns that hold us back from reaching our fullest potential? For example, “Well, this is just the way I am.” or “It is what it is.” Thought patterns like this can be the most challenging to break because we’ve relied upon this way of thinking as a coping mechanism. But what if I told you that you have the power to reprogram your mind? This is an open invitation for you to use these insights to tap into your brain’s natural gifts and become the best version of yourself inside and out.
Understanding Neuroplasticity
Now! Let’s break it down:
★ The prefix “neuro-” stems from the Greek word nerve(s). People always say, “Don’t shoot the messenger,” and for good reason, because nerves are the messengers when it comes to our biological system. They send information from our brains to the rest of our body so that we can walk, talk, eat, sh*t…you get the point.
★ The word plastic is derived from the Greek word plastikos, which means capable of being malleable, shaped, or molded.
★ Lastly, we have “-ity,” the Latin-derived suffix, which represents the state, quality, or degree of something—in this case, the nerve cells of the brain.
Put this all together, and we have this graceful word, neuroplasticity.
Neuroplasticity is most prominent throughout childhood or during recovery from brain-related injuries and diseases such as a stroke or Alzheimer's. However, as humans, we have the ability to consciously apply this concept to the way we approach our thoughts and experiences in the world.
American philosopher and psychologist William James first shared the theory of neuroplasticity in his book, “The Principles of Psychology.” “Plasticity, then, in the wide sense of the word, means the possession of a structure weak enough to yield to an influence, but strong enough not to yield all at once. Each relatively stable phase of equilibrium in such a structure is marked by what we may call a new set of habits,” described James. It was at this moment that the relationship between our habits and the plasticity of our brains was analyzed. However, it was often written off as being too convoluted, believing that the adult brain contained a fixed number of nerves that could not be replaced or regenerated.
As the years went by and further research was conducted, neuroscientists and psychiatrists continued to develop and champion this theory. Today, neuroplasticity plays an important role in mental health counseling. Therapists provide clients with the resources and skills to cope with life’s challenges, creating new neurological pathways that encourage adaptability and strength within the mind.
Ways to improve neuroplasticity
Through my experience practicing mindfulness, I’ve created what I like to call a “mental wellness toolbox.” This toolbox consists of different techniques and practices that I can use to improve my mental wellness, which ultimately increases my neuroplasticity. Science claims that by age 25, our brains are fully developed, but that doesn’t mean that we must stagnate once we reach this threshold. Open your heart to receiving any of these tools to help you enhance your neuroplasticity:
Channel your creativity
Creation of any form breeds a well-connected mind as it involves multiple regions of the brain, thus increasing mental flexibility and neuroplasticity. You don't have to emulate Basquiat with your paintbrush or Maya Angelou with your words to tap into your creativity. Channeling your creativity isn’t about what you produce. This practice is about using your mind as a vehicle for creative expression. Don’t be afraid to color outside the lines or write a poem that doesn't rhyme. Be divergent and simply create.
Engage in brain play
Remember as a kid, we’d do word searches, put together puzzles, or play games like Scrabble? These brain games are like workouts for the mind, and we can benefit immensely from them even as adults. Piecing together images and creating words from limited letters required us to exercise our brains, which strengthened our cognitive function. A more practical approach could be exercises like the one below:
Bonus exercise: First, write down a habit you’ve created that you want to change. Then, clarify what that change would look like. For example, you might have a habit of shutting down when your partner upsets you, but you’d rather effectively communicate your emotions. Next, discover technique(s) that encourage those desired changes and make it a routine. This can look like having a weekly check-in with your partner. This gives you both the space to open up and express the feelings you’ve been experiencing throughout the week. By implementing these check-ins, you will be more comfortable communicating your emotions over time. Frequenting this tool on a daily, weekly, or monthly basis allows you to continuously practice this new behavior and disempower old patterns.
Practice movement
It’s no secret that exercise positively impacts our mental health. While research is limited, a 2021 study was conducted to analyze the impact of physical exercise on brain health. As a result, researchers found that physical exercise improves brain plasticity. If you’re someone who is constantly on the go, slow down and connect with your mind through movement. Practicing movement doesn’t have to involve weight training or doing high-intensity workouts. Don’t pressure yourself to lose or gain weight. If anything, do it for the mental pun intended (see what I did there? *wink*). Movement can be practiced through yoga, going for a walk, or one of my favorites, dancing. Be sure to stay up-to-date with our event calendar for more opportunities to engage in physical movement with open-minded individuals.
Remain open to learning new things
As we get older, learning new concepts can become more challenging. Our brains are not as malleable as they once were. None of us know it all, but we know enough to navigate the day-to-day. This is where we get comfortable. Remaining open to new knowledge may seem cliche, but after all, we are creatures of habit. When you see a word you don’t know, find out what it means and add it to your vocabulary. When someone says something and you don’t understand it, don’t be quick to respond with judgment. Instead, be curious and ask questions. If you want to visit a new country but you’re afraid because of the language barrier, spend some time each day learning common phrases in that language. These are all simple yet effective ways to open yourself up to taking in new information and creating new pathways.
Meditate
An honorable mention goes to meditation, one of the highest forms of discipline. Meditation allows us to relax and bring awareness to the present moment. By doing this, our brain recognizes that we are not in a fight-or-flight situation. Then we can start to develop new neural pathways instead of constantly relying on the ones that keep us protected (we can reserve those for when they’re actually needed).
Rewiring the mind through increased neuroplasticity is easier said than done. Let’s be real. It can be downright uncomfortable. We have these established pathways that we can return to keep us safe, but at the same time, we have a choice to expose ourselves to new experiences and ways of thinking. This gives us the opportunity to respond differently, embrace change, and build newer, healthier habits.
Disclaimer: This is not intended to replace professional medical advice. This was written from research and personal experience. Consult a physician regarding medical treatment where needed, and most importantly, honor your mind, body, and soul.
References
Fuchs, E., & Flügge, G. (2014, May 4). Adult Neuroplasticity: More Than 40 Years of Research. U.S. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4026979/
GoodTherapy Blog . (2019, May 23). Neuroplasticity. GoodTherapy. https://www.goodtherapy.org/blog/psychpedia/neuroplasticity
James, W. (n.d.). The principles of psychology (volume 1 of 2) (Vol. 1). https://www.gutenberg.org/cache/epub/57628/pg57628-images.html
Lamb, S. (2019, December 9). Neuroplasticity: a century-old idea championed by Adolf Meyer. U.S. National Library of Medicine.
Puderbaugh, M., & Emmady, P. D. (2023, May 1). Neuroplasticity. U.S. National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK557811/#:~:text=It%20is%20defined%20as%20the,tra umatic%20brain%20injury%20(TBI).
U.S. Department of Health and Human Services. (n.d.). The Teen Brain: 7 things to know. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/the-teen-brain-7-things-to-know#:~:text=The%20brain%20finishes%20developing%20and,prioritizing%2C%20and%20making%20good%20decisions.
Vorkapic, C., Leal, S., Alves, H., Douglas, M., Britto, A., & Dantas, E. H. M. (2021, June 23). Born to move: A review on the impact of physical exercise on brain health and the evidence from human controlled trials. U.S. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9394576/#:~:text=Conclusions%3A,hippocamp us%2C%20many%20unanswered%20questions%20remain.
