Rewiring Your Brain: 10 Simple Habits Backed by Neuroscience
The brain is not an unchanging organ but a flexible one that can be upgraded with the right actions. Cognitive neuroscientist Nicole Vignola, author of the bestseller 'Rewire', explains how to do it in her book, which is now being published in Hebrew. Vignola's work challenges the idea that the adult brain is fixed, emphasizing the importance of neuroplasticity and the power of repetition in shaping our brain's pathways.
The Power of Repetition
Vignola's central thesis is that the brain changes through repetition, not willpower or inspiration. Every thought, emotion, or action that repeats itself strengthens the neural pathways responsible for it. This means that old patterns can be replaced with new ones, with patience and consistency. By understanding this, we can consciously choose to strengthen the neural pathways that support our long-term goals.
Rewiring the Reward System
One of the most talked-about neurotransmitters is dopamine, often branded as the 'happiness hormone'. However, Vignola explains that dopamine's main role is to motivate us to act. It is connected to the expectation of reward, the search for a goal, learning, and the motivation to achieve it. The reward system, therefore, is not just about the achievement itself but the feeling of anticipation and progress. This is why we sometimes feel more excited about planning a vacation than being on it.
Vignola stresses the importance of understanding what kind of reward we are teaching our brain to seek. Immediate rewards like social media scrolling or ultra-processed food provide quick satisfaction but may accustom the brain to seeking easy stimuli. In contrast, activities that require effort, such as physical exercise, acquiring new skills, or working on long-term projects, teach the brain to connect effort with achievement and satisfaction. By focusing on the process, not just the result, we strengthen the neural pathways and encourage more stable motivation.
Protecting Cognitive Energy
Vignola emphasizes the importance of managing our mental resources, which are inherently limited. Our brain needs attention and cognitive energy to think, make decisions, learn, and regulate emotions. One significant thief of mental capital is our cellphone. The constant need to check notifications and decide whether to respond adds a small but cumulative burden on the cognitive system, making it harder to focus and go deep. Vignola suggests creating an environment that allows for new habits, such as placing the phone out of reach, setting screen-free times, and creating spaces where attention is not scattered.
Physical Activity and Neuroplasticity
Physical activity is a powerful tool for brain rewiring. Studies show that regular physical activity promotes neuroplasticity, the brain's ability to create new connections, strengthen existing pathways, and adapt to changes. It also increases gray matter volume in areas connected to learning and memory, including the hippocampus. One mechanism behind this is the release of myokines, signaling proteins produced during physical activity that support nerve cell growth, protect the nervous system, and preserve synaptic connections.
Bilateral Rhythm and Stress Reduction
Walking, in particular, has a unique advantage. The bilateral eye movement that occurs naturally while walking may help process emotions, reduce intrusive thoughts, and ease stress. This mechanism is similar to EMDR therapy, where side-to-side eye movements help process memories and emotions. Studies indicate that these eye movements activate the frontoparietal network, which is involved in attention, planning, and problem-solving, thereby reducing the intensity of emotional responses and allowing clearer thinking.
Practical Tips for Rewiring
Vignola provides several practical tips for rewiring the brain:
- Identify the trigger for a habit and understand what activates it.
- Create space before an automatic response by pausing and naming your feelings.
- Replace habits with alternative behaviors, such as a short walk instead of phone scrolling.
- Start small and be consistent, avoiding ambitious goals that are not sustainable.
- Don't turn a missed day into a failure; just return to the habit.
- Change the language you use when speaking to yourself, focusing on learning new patterns.
- Prepare the brain for change by getting enough sleep, physical activity, daylight, and reducing stress.
- Practice the change in your imagination, visualizing success and handling obstacles.
- Focus on identity rather than the goal, choosing small actions that strengthen your identity.
- Make new habits easy to perform by placing sneakers by the door, preparing breakfast, or scheduling activities in your calendar.
