A 9-Step Guide to Increase Your Neuroplasticity and Growth Experiences

 

I’ve got good news for you today: You can create new neural pathways until the day you die.

 

Neuroplasticity, as they call it, is something you can increase for the rest of your life.    

 

That’s right. So, if you’re a senior, older adult, baby boomer, retiree, or just plain person who’s over 60 (everyone has their own term preference), you have some control over your neuroplasticity of the brain.

 

Why does this matter?

 

Like any other muscle in your body, with your brain, you either use it or lose it. Keeping your brain engaged and consistently rewiring itself is key – to not only your long-term cognitive functioning but also your overall well-being.

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How to Increase Your Neuroplasticity

 

 

What is neuroplasticity and how does it work?

Neuroplasticity, or brain plasticity, is your brain’s ability to reorganize itself through your environment, behavior, thinking and emotions. You can do this both physically and functionally throughout your life.

 

Up until Dr. Norman Doidge, a psychiatrist from the University of Toronto, researched the therapeutic potential of neuroplasticity, it was a popular belief that the brain was fixed and unchangeable. We now know that brain plasticity is a fluid thing and it’s been used for good, to help treat conditions like multiple sclerosis, stroke, Parkinson’s and autism, among others.

 

From myth about aging #7: the way you age is not dependent on your genes. 75% of the way that you age is in your control – which means your environment, lifestyle and behavior have more of an impact on the way that you age vs the 25% attributed to your genes.

 

Put another way, sure – both your genetic makeup and the normal aging process do impact your cognitive health. BUT, you have majority control (as in, 75%) over the way you age.

 

This absolutely applies to how you increase neuroplasticity.

 

Tip: Your behavior is everything when it comes to rewiring your brain. This means taking daily micro-steps to break bad habits is critical to successful aging, especially if you want to successfully age in place.

 

How do you develop neuroplasticity?

According to researchers Linda Overstreet-Wadiche and Jacques Wadiche at the University of Alabama at Birmingham Department of Neurobiology, there are two major brain regions where you can increase neuroplasticity. These two regions have the ability to continually give birth to new neurons in adults:

  • Hippocampus – your hub for long-term and spatial memory
  • Cerebellum – your hub for coordination and muscle memory

 

These four parts of your brain are responsible for most of your memory, the hippocampus and the cerebellum being the two regions with the highest rate of neurogenesis.

 

The reason why these two regions of your brain are important for neuroplasticity is that they’re full of granule cell neurons, which have the highest rate of neurogenesis.

The hippocampus and cerebellum are the two regions with the most granule cells

 

There was an iconic study done on the neuroplasticity of London taxi cab drivers and bus drivers. The bus drivers had measurably smaller hippocampuses from driving the same route every day vs the cabbies that relied on their brain to constantly navigate different daily routes.

 

Today, we give you actionable tips on how to develop neuroplasticity. Without further ado, here’s how to increase neuroplasticity in nine ways.

 

How do you rewire your brain? Here’s how to increase neuroplasticity (in 9 ways)

By immersing yourself in rich, exciting and new experiences you’ll be able to partake in high-challenge activities that’ll serve as part of your lifelong learning. High-challenge activities = increased neuroplasticity. To help you do this, I’ve put together this step-by-step guide on how to increase your neuroplasticity through growth experiences.

 

Neuroplasticity exercise #1: Find clarity

Building your brain plasticity is about changing your behaviors. And before setting out on any new behavior change, most people miss the critical step of finding clarity. Knowing exactly what you want to accomplish, and more importantly, why you want to accomplish it, is foundational to making any real changes for the long-term.

 

Otherwise, you risk this typical procrastinator move: starting and stopping your goals. 

 

Some questions to ask yourself to help you dig deep and self reflect:

Which questions resonate the most with you?

 

Finding out what’s at the core of your value system is huge. Your core values, your priorities and your personality traits all play a critical role in increasing neuroplasticity. Not only do they motivate your behaviors, but they also provide a true sense of meaning and purpose.

 

Sadly, society isn’t the best at nurturing our authentic selves. Which means, you’ve probably got some golden dreams, desires and goals hidden deep inside you.

 

It’s almost like, after decades of being conditioned to put your responsibilities (and others) first, you’ve forgotten about your passions and deep interests.

 

The good news is it’s never too late to revive your core values and pursue your deep interests. No matter how old you are, you can still cultivate passion and explore your interests. And alongside those re-sparked passions, you’ll increase your neuroplasticity and brain connectivity, too.

 

In other words, when you’re fulfilled and partaking in things that actually matter to you, you’re more likely to continue the good behaviors that challenge your brain and increase your neuroplasticity… nice, a positive feedback loop.

 

The less-good, but still good news is, as simple as it may sound to revive your core values, it’s not an easy task to act in alignment with them.

 

Needless to say, once you have a crystallized understanding of your core values, you can start to align everything else around those core values. That alignment of your core values is the secret to making better conscious decisions, which ultimately, increases your neuroplasticity.  

 

Neuroplasticity exercise #2: Set meaningful goals

After finding clarity, you’ll be able to hone in on meaningful goals to set for yourself and also a better understanding of which ones to tackle first. Goal setting is key to setting yourself up for lifelong learning. Of course, lifelong learning is a critical part of increasing your neuroplasticity.

 

Tip: Think beyond puzzles and brain games. To truly engage your brain for the long-term, think of more profound experiences that can really challenge you and awaken your passions.

 

Bonus Tip: If you can partake in activities and goals that immerse the motor, auditory and visual parts of your brain, it’s like a full-body brain workout where you’re more likely to engage your corpus callosum. This’ll increase your bridged connections between your left brain and right brain. Which means, you’ll become better at solving complex problems, have better coordination, and ultimately, increase your neuroplasticity.

 

Engaging motor, visual and auditory regions at once is like a full-body brain workout

 

To help you set meaningful goals for yourself, evaluate your energy level across these five core categories I like to call the 5 Rings of Retirement. Ask yourself where you are and where you want to be within each of these areas of your life:

 

  1. Community – your social interaction level within your community; whether it’s your friends, family, neighbors, colleagues or even strangers, your social interaction is so important to your health and overall well-being.
  2. Growth – experiences, people and activities that challenge you; some questions to ponder: How can you create a new and exciting experience for yourself? What have you always been curious about learning? What do you want to accomplish so that you have no regrets in life? What have you had to lock away in a hope chest because life got in the way?
  3. Giving back – whether it’s leaving a legacy, donating or volunteering your time and skills, giving back is good for your mental, emotional and physical health. Volunteerism can fill your need to be needed and give you a sense of purpose, even if it’s giving practical help to your family and neighbors.
  4. Health – this includes of course diet and exercise, and also your mental and emotional health; where do you put healthy habits on your priority list?
  5. Finance – if you’re constantly stressed about money, it’s almost as if you can’t fully enjoy the other core categories as much.

 

Out of these five core categories to successful aging, answer:

  • What’s your life like in this area (be specific)?
  • What do you want to change about this area of your life?
  • What bad habits do you have?
  • What good habits do you have?

 

Now pick one of the core categories to focus on first. Use that single topic to create your first goal. From there you can create a specific goal and that becomes an opportunity for you to increase your brain plasticity, simply by setting out to achieve that one goal.

 

Here are a few more brainstorm questions to help you narrow in even more on a specific goal:

 

  • What would you do if you had more courage and no fear standing in the way?
  • What have you always wanted to learn?
  • What else do you want to experience and accomplish so you have no regrets?
  • What have you had to lock away in a hope chest because life got in the way?

 

To make it even simpler, you can turn your goal into a SMART goal and make sure it’s not only specific, but also measurable, achievable, realistic and timely.

 

Now you’re ready to take some action.

 

Neuroplasticity exercise #3: Take micro-steps

The trick is to take the most minute micro-steps every single day when working toward your goal. The last thing you want to do is to overwhelm yourself with too much to do, or worse yet, a much-too-big picture goal that leaves you not knowing where to even start.

 

Maybe you’ve seen this one before… take one micro-step at a time – image source

 

To help you set up micro-steps for your goal, you can first brainstorm on a long list of creative ideas on things that you can do to get there. The more ideas you come up with, the more creative your ideas will be.

 

From there, you not only have a bunch of ideas to work from on paper, but your mind will continue to brainstorm and think creatively, especially as you prioritize your goal.

 

It’s amazing what happens when you fully and mentally commit to something… the how just shows up.

 

You can also keep a daily journal or log where you can write down one simple task that you can complete each day to make progress on your goal. Challenge yourself to make progress consistently every day. If you can work this into a morning routine, that’s where you’ll likely find your super power.  

 

Why this works: by focusing on small chunks of progress at a time, you’ll feel more accomplished, more confident and more willing to continue trying. According to a Harvard Business Review article, the power of small wins is in the progress principle:

“Of all the things that can boost emotions, motivation, and perceptions during a workday, the single most important is making progress in meaningful work.”

 

Tip: Be consistent. It’s better to make smaller goals each day than a bigger goal less frequently. If you’re having trouble keeping up, break down your daily action item into something even smaller.

 

Here’s how it all relates to boosting your neuroplasticity:

 

When your brain first records changes, these initial changes in your brain are only temporary. To make lasting changes in your brain patterns and to build up the most brain plasticity, you need to be diligent about challenging yourself daily.

 

Neuroplasticity exercise #4: Adopt a growth mindset

The growth mindset step is critical and helps you tap into your sense of endurance and stamina. Carol Dweck did a lot of the research work on developing a growth mindset based on “the idea that we can grow our brain’s capacity to learn and to solve problems.”

 

The main point about developing a growth mindset is that it comes with embracing challenges.

 

When chasing any challenge or goal with a growth mindset, you need to seek those pitfalls and look forward to “failures” or pain points because hidden in those trying times and those annoying experiences is a treasure of growth and learning. We all have fears, and avoid challenges because of our fears, but if you can shoot straight for the challenges and seek them out, this’ll change everything.

 

Three more important tips on developing a growth mindset:

  • Focus on the process
  • Seek constructive criticism
  • Stop seeking approval

 

Tip: To truly have a growth mindset that sets you up for lifelong learning, make a new goal for every goal that you accomplish. This’ll help you focus more on enjoying the process and the journey itself.

 

Neuroplasticity exercise #5: Practice mindfulness

Self-awareness is so powerful when developing any new (and good) behavior. Once you’re more aware of your surroundings and thoughts, and when you’re more awakened to what’s happening in your brain and consciousness, you’ll be more likely to make value-based decisions, which are basically better more meaningful decisions.

 

It’s about having:

 

  1. Self-awareness
  2. Self-control to make value-based decisions

 

At the root of most of our unhealthy behaviors are bad habits and choices. And most of them are subconscious that we no longer actively think about. According to a Roberts Wesleyan College article, we make 35,000 decisions a day.

 

So that means we make several bad vs. value-driven decisions each day. According to a research article by researchers Bas Verplanken and Rob Holland:

Individuals make choices consistent with their values, only when those values are cognitively activated.

 

When it comes to increasing your neuroplasticity and changing the patterns in your brain, this is especially important. If you’re living on autopilot (which most of us are), it’ll likely take extra energy to get used to awakening your prefrontal cortex, the decision-making part of your brain, before creating any new good habit.

 

So practicing mindfulness is a critical part of awakening your consciousness. Not only is this how to make good decisions and work toward filling your time with the things you actually care about, but this conscious awakening also strengthens your neuroplasticity.

 

Here are some ideas on practicing mindfulness:

 

  • Keep a journal and write about things you’re grateful for
  • Develop a consistent morning routine
  • Meditate or do breathing exercises
  • Practice yoga, tai chi or chi gong
  • Reconnect with nature
  • Commit to an exercise routine
  • Regularly detox from social media and the news
  • Spend less time on digital devices and watch less TV
  • Focus on your vision, core values and goals list

 

How sweet to get your pup involved – image source

 

Tip: Try to work in meditation. According to Neuroscientist Wendy Suzuki:

“Meditating immediately changes the frequency of your brain waves and, after five years, increases the size of white matter bundles in the prefrontal cortex.”

 

Caveat: You can create bad daily habits just as easily. This is another reason to pay extra close attention to what’s going on upstairs and to be mindful of your thought patterns.

 

Living each day with intention, especially when you set the tone with a morning routine, can better impact your choices and behaviors throughout the whole day. On a neuroplasticity level, it helps you create new neural pathways.

 

Neuroplasticity exercise #6: Carefully select your circle of influence

Your circle of influence is so powerful. You become who you most spend time with, so make it count.

 

Tip: Allow people who align with you core values into your circle of influence and lessen the amount of people in your circle of concern.

 

Increase the number of people you let into your circle of influence and decrease the number of people you let into your circle of concern

 

By spending more time with people who align with you core values, you’ll more likely create meaningful growth experiences for yourself that’ll help increase your neuroplasticity.

 

Surround yourself with like-minded people who will push you to focus on things like your growth, goals, health, and aligning with your values. These are the people who will help you navigate your passions and purpose.

 

The more you spend time with the right people and activities the more you’ll find yourself living with energy and triggering the active decision-making part of your brain.

 

The importance of social interaction, especially among seniors, is so huge when it comes to your health – mentally, emotionally and physically. If you align your social circles with your values and growth goals, this can be a tremendous recipe for your brain health.

 

Neuroplasticity exercise #7: Prioritize an exercise routine

Exercise and neuroplasticity go hand in hand. A 2013 study conducted by Kirk Erickson and colleagues links “greater amounts of physical activity to less cortical atrophy, better brain function and enhanced cognitive function.”

 

In a way, you could call this the physical side of neuroplasticity exercise.

 

The research team also found that:

“Physical activity takes advantage of the brain’s natural capacity for plasticity.”

 

So whether it’s intense and strenuous anaerobic or light and sustained aerobic exercise, try to fit into your daily schedule some form of exercise routine. Here are some ideas of aerobic exercises for you:

 

  • Strength training – lift weights for all of your muscle groups at least two non-consecutive days every week. You can start light and ease into adding more sets and weight each week. Be sure to warm up first before lifting.
  • Cardio – walking, swimming, biking, tennis or hiking. Start small and work your way up in both time and frequency per week. An example would be to start with 10 minutes three days a week and work your way up to 30 minutes five days a week. Don’t forget to warm up and stretch afterwards.
  • Balance exercises – balance becomes increasingly important as we age. Try to incorporate stretching and flexibility exercises into your routine like yoga, tai chi or chi gong. Other balance exercises include using an exercise ball, walking with a book on your head or standing on one leg as long as you can and even with your eyes closed if you’re up for the challenge.

 

For more ideas, Evelo has a good exercise guide. And here are some of the best home workouts for seniors (especially helpful during pandemic life).

 

example weekly workout schedule
Alternate between cardio and strength days at least 5 days a week.

 

Tip: Reconnect with nature. This is a great way to knock out both steps #5 and #7. When you’re out in nature it can improve your short-term memory by 20% according to a study out of the University of Michigan.

 

Neuroplasticity exercise #8: Stop procrastinating

Of course the longer you wait to change your behavior and habits, the harder it’ll be to increase your brain plasticity. And if you stop procrastinating, your brain will be less likely to fall victim to the use it or lose it principle.

 

Pulled from 19 Tips for an Amazing Retirement Life, are two tactics to get you moving right away. You can take action by using two of my favorite methods that actually work:

 

  1. Mel Robbins’ 5 Second Rule – as soon as you recognize the need to make a conscious value-driven decision, you count backward 5-4-3-2-1 and physically move to take that action. The theory behind why this works is:

“If you have an impulse to act on a goal, you must physically move within 5 seconds or your brain will kill the idea.”

  1. Peter Voogd’s Decision Train – you don’t wait until you feel like doing something. Instead, you do some pre-planning and act first, decide second and feel last. Most people are unsuccessful at taking action because they do the opposite and feel first before making their decisions.

 

Both concepts are based on the idea that if you wait until you feel like doing something, you’re never gonna do it because you’re never gonna feel like it. So a way to hack procrastination is to trick your brain into moving and acting as quickly as possible before your mind gets in the way.

 

Don’t be like the majority. Here’s what most people say they’re going to do vs what they actually do before and after retired life:

Live up to your potential and do what you set out to do before your retired

 

You can train your brain to get in the habit of taking immediate action.

 

Neuroplasticity exercise #9: Raise your standards

Tony Robbins puts it succinctly:

“If you want to change your life you have to raise your standards.”

 

By being proactive and taking preventative measures in preparing for your aging self, you’re already on the path to raising your standards. You’re helping to shift our culture to uproot ageism by taking care of your future self and setting an example for the people around, so thank you for doing all the work.

 

Prakhar Verma wrote in an article published on The Mission:

“You raise your standards every time when you – ignore the lizard brain, say no to distractions, delay gratification or choose voluntary discomfort.”

 

To keep you on the right track, continue to hold yourself accountable and follow these nine steps consistently and diligently. By keeping your goals and progress at the forefront of your brain, you’ll more likely be immersed in not only achieving your goals, but also actively engaging your brain so that you’re flexing the right muscles that maintain your cognition.

 

How long does it take for neuroplasticity to work? How long does it take to rewire your brain?

It takes between 18 and 254 days for someone to form a new habit. As for averages, creating a new habit takes an average of 66 days.

 

While measuring your neuroplasticity isn’t a practical test you can conduct on your own, you can certainly keep track of your habits to measure the rewiring of your brain.

 

For instance, in a London study about making health habitual, patients tracked a daily log for 10 weeks straight. The new-habit tracking sheet looks something like this:

 

making health habitual neuroplasticity
You can track your daily progress on forming new habits – image source

 

The reason why tracking new habits is a solid way to measure the rewiring of your brain is that the majority of your daily decisions and habits are done subconsciously – as habits.

 

It takes conscious decision-making (in your prefrontal cortex) to form a new habit. As soon as it becomes a habit, the behavior turns into something done on the subconscious level again.

 

If you’ve ever had to deliberately drop a bad habit, or adopt a new good one, then you know the waning raw hard effort that I’m referring to.

 

More specifically, the role of the basal ganglia is key in habit formation and rewiring your brain:

 

“Studies of brain activity suggest a key point in habit formation happens when the basal ganglia take over for the prefrontal cortex.”

 

how habits form in brain
Habits form in the brain by moving the focus from the prefrontal cortex to the basal ganglia – image source

 

While 66 days may seem like a big commitment (and a lot longer than the 21 days Dr. Maxwell Maltz promises), it’s one that’s worth it in the long-run. Particularly if you do it very intentionally.

 

Partaking in these neuroplasticity exercises and using them to direct your life in more fulfilling ways is only going to help your overall well-being.

 

That’s the cherry on top of increasing your neuroplasticity.

 

May you increase your neuroplasticity, and rewire your brain to be happy

Your connections within your brain are constantly changing and they’re becoming either stronger or weaker. The reason why your brain tends to not change as you become older is not because your brain is resistant – it’s because your mindset is resistant.

 

Opening yourself up to a mindset of learning new things — both big and large — is how to increase neuroplasticity.

 

As BrainWorks puts it:

“Younger people change easily; their brains are very plastic. As we age change doesn’t come as easily; the brain loses some of its plasticity and we become more fixed in how we think, learn, and perceive.”

 

Remember, your behavior is in your control. By practicing the awakening and long-term use of your brain, you will ultimately create more neural pathways and maintain cognitive functioning as you age.

 

Which of these steps was most helpful to you? Where do you see the most impact in changing your behavior to engage your brain?