How you can train your brain to up-level your thinking (and your life!)
Admittedly, in life, our thoughts don't always feel like our friends (and sometimes they can feel more like our foes).
But on such days, it is important to remember that our brain is trainable and ever-evolving. Once thought to be hard-wired after early childhood, the modern science of neuroplasticity evidences that our brain actually has a remarkable ability to change and heal itself.
What's more, multiple research studies have found that our brain is re-modelled by our environment, behaviour and feelings throughout the duration of our lives.
This means that we often have a choice about how we train our brains to work - and we also have the power to turn our thoughts into actions with consistency, the formation of regular habits and deliberate focus on the things which bring us fulfilment (versus those that do not).
For a brief explanation of how neuroplasticity works, check out the video below.
But in those moments when you feel like your mind isn't on your side, how can you train your brain to up-level your thinking?
Here are a few expert-backed tips to try:
1. FEED YOUR BRAIN - Our brain makes up only a tiny proportion of our total body weight, but it uses up a quarter of everything we eat. If we want enhanced neural pathways, research tells us we need an enhanced diet with healthy levels of Vitamin D and magnesium.
2. INVEST IN DOWNTIME AT THE END OF THE DAY - Like muscle-building, neuroplasticity requires downtime in order to work properly, so putting a hard stop to the stresses of our day in a way that also boosts endorphins creates perfect conditions for neuroplasticity. For best results, try to incorporate relaxing activities that bring you joy at the end of the day.
3. TAKE NAPS - Admittedly this may not always be possible (especially on days when we are working or caring for young dependants), but taking a short afternoon nap of around 20 minutes, combined with a good night of sleep between seven and nine hours is a sure fire way to set ourselves up for a better brain day. Sleep also helps us to grow dendritic spines, which act a crucial connector between the neurons in our brain.
4. EXPERIMENT IN BEING AMBIDEXTEROUS THROUGHOUT THE DAY - A person who is ambidexterous is able to use the right and left hands equally well. Non-dominant hand exercises are excellent for forming new neural pathways, as well as strengthening the connectivity between existing neurons. Similarly, as unlikely as it sounds, 'juggling' is frequently cited as a useful activity for improving neuroplasticity due to its link to ambidexterity.
5. ENGAGE IN BRAIN EXERCISES TO KEEP YOUR MIND HEALTHY - Try expanding your vocabulary by learning one new word every day. According to experts, this simple act will spark a multitude of new neural pathways, both visual and auditory. Similarly, Mnemonic exercises (like formulas or rhymes) can enhance connectivity in your prefrontal parietal network, paving the way to new, positive pathways in your brain.
6. PRACTICE MINDFULNESS - Incorporating a regular meditation into your day facilitates the brain rewiring process (while expanding several useful parts of the brain). One of the key benefits of mindfulness is that it also increases our awareness about the nature of our self-talk and understanding of what triggers us.
7. TEST THE EVIDENCE OF YOUR THOUGHTS TO ENSURE THEY ARE TRUE - Just because we think something, doesn't always make it true. In fact, most of our thoughts are more likely to be opinions than facts. This is why it is important to ask ourselves, "What is the evidence that this thought is true?" When in doubt, creating a list of the evidence that supports our thoughts, versus the evidence that doesn't, is a helpful way of sorting fiction from truth.
8. CREATE A PERSONAL MANTRA - When we begin to think negatively, we can call ourselves names or talk ourselves out of doing things because of fear. Creating and reciting a personal mantra is a means of changing the path of our thoughts. Mantras are healthy affirmations that can be repeated whenever we feel negativity creeping into our mind. They can also be used to motivate and inspire, but often are simply aimed at promoting self-compassion and self-acceptance.
Below are a few suggestions if you are looking for some to try.
EXAMPLES OF MANTRAS AND MINDSET SHIFTS
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Check out the The Verywell Mind Podcast, hosted by Editor-in-Chief, clinical social worker, psychotherapist, and author of four bestselling books on Mental Strength - Amy Morin, LCSW. Listen to interviews with inspirational speakers who share their stories, struggles, and strategies for staying mentally strong, as well as weekly “Friday Fix” episodes, where Amy discusses how to deal with specific issues or concerns by practicing quick, actionable mental health exercises.
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DISCLAIMER: The content in this article represents the individual ideas of the writer alone and outlines general advice only. It does not replace individual, independent or personal advice, mental health treatment and/or crisis support. Coaching does not prevent, cure, or treat any mental health disorder and does not substitute for therapy from a licensed professional if necessary. Should you require emergency crisis support, please contact Lifeline on 13 11 14 or see your GP to discuss a mental health care plan which can help you access the support you need.