How to rewire your brain for lasting change

I joined a group for a mindful walk around a park that I often go to. We went to different areas that I wasn’t familiar with and it reminded me of the analogy I use to explain neuroplasticity to my clients.

Neuroplasticity is the wonderful knowledge that scientists have discovered that shows that we can learn new patterns of how we act, think and feel – if we choose to.

What is neuroplasticity?

There are pathways in our brain that we follow on “autopilot.” This is vital and good for everyday tasks that we don’t need to think about like brushing our teeth, or making a cup of tea.

But sometimes those well-worn paths don’t serve us any more. Maybe it’s reaching for food when stressed or using phones mindlessly. Perhaps you follow some automatic routes with your emotions or thought patterns, for example feeling fear of going into social situations, or thinking negative thoughts about yourself.

When we want to change habits that have formed, we need to learn to try out new ways of thinking, doing and being. And this is where neuroplasticity comes in. We can train our brains to build new pathways.

How your brain builds new pathways

Imagine you walk through a woodland on the same path every day. There are no formal paths – the one you tread is nicely worn down and clear of overgrowth as it’s used so much.

You decide you want to try something new, so you start taking a different route through the woods. The first few days you have to take some secateurs to prune back brambles and gloves to pull out some nettles. Every time you choose that path it becomes clearer, until you reach a point when it becomes just as easy to walk as the old one.

This is similar to what happens in our brains. We can start training ourselves to choose new pathways – with our thought patterns, our actions, and even our emotions. Gradually, over time, these new ways of thinking, acting and feeling become established. Then the brain learns to use those by default instead of the old paths that weren’t so helpful.

This process of strengthening new pathways and weakening old ones is neuroplasticity in action.

I found it amazing when I first heard about this concept, as it provides evidence that we can change as human beings and we don’t have to accept things the way they are. We have the ability to acheive small or big transformations – once we work out what needs to change.

5 ways to rewire your brain

You can begin this process yourself today by following these steps:

1. Notice. Reflect on a habitual behaviour or thought pattern that isn’t serving you well. Write down a few if they come to mind, then choose just one to work on.
2. Name the better path. What would a more helpful thought, action or response look like instead?
3. Catch it in the moment. Start noticing when the old, unhelpful pattern shows up. Becoming aware is a big first step.
4. Choose again. Deliberately try the new response – even if it feels laborious at first, like pushing through brambles.
5. Repeat. Each time you choose the new path, it gets a little clearer. Be patient; this takes practice and time.

Frequently asked questions about neuroplasticity

How long does it take to change a habit through neuroplasticity?

There’s no simple answer, as it depends on the habit and the person. Some people notice small changes within a few weeks of consistent practice, while deeper patterns can take months. The key is repetition. Like the woodland path, it gets easier each time you choose it.

Can anyone use neuroplasticity to change, or does it only work for some people?

Neuroplasticity is a natural function of every brain, at any age. It was once thought that our brains stopped changing after childhood, but scientists now know this isn’t true. Isn’t that amazing?

Do I need professional support to make these changes, or can I do it alone?

Some people make good progress just by noticing their patterns and practising the steps above. But having support can help you spot patterns you might miss on your own, and stay with it when it feels difficult. It’s really your choice.