Letters

Throughout your life, your brain is being shaped by experience. This process is called neuroplasticity and every repetition of a thought or emotion can reinforce a neural pathway that hardwires the way you form your beliefs, shape your likes and dislikes, create limits that you place on yourself, and reinforces the conscious and unconscious biases you have.

The fabulous thing about the fantastic elasticity of your brain is its ability to “reboot” and remove patterns, bad habits, biases, and limits that no longer serve you. The trick to this is to know how to press the reset button and get a fresh start.

The first step to rebooting is recognising that something about the way your brain processes isn’t supporting you to live your life the way you want to. Maybe your perfectionism is bordering on obsession or perhaps an opinion you have had since childhood has been disproven by something you have heard or read or witnessed. These first whispers that lead you to think differently are powerful, and like an itch that must be scratched, once you start to wonder, you become primed to take action to press the reset button.

1. I would argue that sleep is by far the most powerful reset you have for your brain. Research being done at the University of Wisconsin suggests that your synapses—the places where nerves connect—grow larger and stronger when they receive stimulation during your wakeful periods and then shrink by up to 20 percent overnight, creating room for more growth and learning at night. The consequence of not getting enough sleep is a reduction in that overnight shrink, which impacts the ability to grow again the next day. To get a good night’s sleep, keep your bedroom dark, quiet, and cool. Do not use electronic devices 30 minutes before bedtime and don’t eat or drink anything containing caffeine after 2pm. Also, before bed, write a list of what you are grateful for. It’s a great way to make sure your blessings get the closing scene of the night.

2. One recent study done at the University of Adelaide in Australia is showing that one 30-minute session of an intense exercise routine can improve memory and ability to learn, making the brain more “elastic.” Author Gretchen Reynolds book, The First 20 Minutes, extolls the benefits of 20 daily focused minutes for boosting happiness and productivity. The best part of Gretchen’s research was that the exercise did not need to be intense.

3. There is more positive evidence that supports what meditators have always known, meditation is good for you! Among the recent discoveries, Michael Posner from University of Oregon explains said: “There is emerging evidence that mindfulness meditation might cause neuroplastic changes in the structure and function of brain regions involved in regulation of attention, emotion, and self-awareness.”

4. Music primes the brain for learning and concentrating. Many people focus more easily with music that they like playing in the background while they work. Listening to music lowers brainwave frequency leading to conditions ripe for learning, analysing, and performing at your best. This peak performance happens in the zone, which is a state of mind that occurs when there is a decrease in electrical activity and leads to increased levels of so-called feel-good chemicals like norepinephrine and dopamine.

5. According to nutrition health coach Dr Mindy Pelz, your brain is a mirror of your gut. “If depression, anxiety, or brain fog is hanging around no matter what you do, it’s time to figure out what’s going on with your gut. Your gut produces neurotransmitters that keep your brain happy and functioning well. Fix your gut and your brain will change.”

6. Science is uncovering evidence that time outside impacts brains by decreasing stress and rumination and increasing creativity, connection, and positive emotions. Walking your dog, taking a hike, surfing, gardening, or lounging beachside can positively rewire your brain.

7. Emotions can be divided into ones that feel good and ones that don’t. The goal isn’t to avoid unpleasant emotions—not only is that unrealistic, it’s also unhealthy. As Dr. Georgina Cameron and her research team at the Institute of Positive Education point out, good mental health includes a full range of emotions with the experience of positive outweighing the negative. Try the practice of reframing your thoughts about emotions as a great brain reset.

From Tamara Lechner, a certified meditation instructor