Self-sabotaging your goals? If you are struggling, I know the secret ingredient....
What if you could shape your brain as easily as you could shape a piece of clay…
And, turn it into the most powerful dream-building, impulse controlling, machine you could imagine?
Turns out that science has discovered a property of the brain called neuroplasticity that allows you to “install” the programming that will accelerate your success… (in anything, even your health)…
By creating new neural pathways that will support you instead of sabotage you.
Which is why, if you’ve been struggling with self-sabotage, you’ll want to learn how to reshape your neural pathways in today’s newsletter 🤩
Today I’ll reveal the astonishing neuroscience behind self-sabotage, and why your own brain often actively tries to hold you back from your best health, success and growth.
But, this isn’t just a science class… It’s an opportunity to gain a TON of practical information you can use to rise above any sort of challenges and self-sabotage you’re facing in your health, finances, and overall well-being.
If you catch yourself thinking “I’m too old to learn new things” or “I’ll never reach my goals”...
Then this is the perfect newsletter for you – the neuroplasticity techniques you’ll learn today, will help you rewire your brain, no matter your age… or how ingrained you believe your personality is!
Before we dive in, if you were busy over the holidays and missed last week’s newsletter on ”The future of medicine, new treatments being used, and the difference between Conventional and Functional Medicine”, you can access it, Here.
Okay, let’s take a look at how neuroplasticity works….
Here’s to shaping your brain (and your future)!
Neuroplasticity: How to Use Your Brain’s Malleability to Improve Your Well-being and Health
The brain is a highly active and malleable learning machine. Knowing that, we can develop strategies to improve well-being, like engaging in activities that are new and challenging.
Learning Objectives: (4) minutes
After reading this article, you will be able to:
(1) describe neuroplasticity.
(2) explain how neuroplastic change contributes to well-being.
(3) list (3) things you can do right now to improve your own well-being.
Case Study:
My patient (let’s call him Joe) is a high-achiever. Like many high achieving individuals, he struggled under the weight of his own high expectations. He assumed that being harsh toward himself and always expecting more of himself was necessary to remain motivated and competitive. At 40 years old, he recognized that this approach to life wasn’t working. After learning about neuroplasticity, he began to work on increasing his self-awareness by noting self-defeating behaviors as they occurred, and by incorporating mindfulness exercises into his daily routine. By observing his thoughts, instead of getting caught up in them, he has moved from a place of self-deprecation to self-compassion and better health. What’s happening here?
What is Neuroplasticity?
Neuroplasticity, or the capacity for our brain cells to change in response to our behavior, can help us more thoughtfully engage in activities that will contribute to our health - no matter our age.
Neuroscientists used to think that the brain stopped developing in adolescence. That meant that any damage that occurred to the brain in adulthood, such as loss of motor function because of a stroke, was permanent. However, as our scientific knowledge advanced over the course of the 20th century, research on brain development and injury recovery suggested the opposite. We now know that the brain is a highly active and malleable learning machine across a person’s lifespan. This malleability is called neuroplasticity.
Why is it important?
We can influence our brain development in positive or negative directions. The more we engage and challenge our mind and body, the longer our brains function at a high level. There are also many other benefits to encouraging neuroplastic change.
It’s possible to change your brain’s pathways and patterns!
How does Neuroplasticity work?
Neuroplastic change occurs at the chemical, structural and functional levels of the brain. These changes work in concert with one another.
Chemical change occurs in the initial stages of learning something new. Chemical change primarily influences short-term memory or short-term improvement in a motor skill.
Structural change occurs when neurons in the brain change their connections, altering your brains structure. This type of change requires more effort and time. It involves long-term memory and long-term improvement of a motor skill.
Functional change occurs when entire brain networks change. These brain networks, as they are used over and over again, become more excitable and more efficient when activated.
The more the brain is exercised, the stronger and more connected it becomes. The connections occur across the brain’s grey and white matter. Grey matter is neural tissue that includes regions of the brain involved in muscle control, sensory perception (e.g., seeing, hearing), memory, emotions, speech, decision-making and self-control. White matter connects grey matter regions together.
That’s the science. Here’s how it plays out in the world of things, from learning a new language to navigating a new city:
Learning another language increases density in grey matter and strengthens white matter.
Taxi cab drivers have greater grey matter volume in mid-posterior hippocampus in comparison to Bus drivers.
Stroke survivors who engage in repetitive, increasingly challenging exercises can regain motor function.
Thought alone is associated with neuroplastic gains. Some performers prepare for concerts primarily through visualization instead of physical practice. Both approaches show the same motor mapping in fMRI scans.
Regular mindfulness practice improves attention, memory and emotional regulation, increasing gray matter in parts of the brain that are responsible for these functions.
Not sure what is meant by mindfulness practice? Mindfulness activities can involve almost anything you do in your day-to-day life. It’s not meant to be separate from reality, but to be an integral and enriching part of it.
Check out this link for mindfulness activities for adults, children and groups, Here. Give these mindfulness activities a try to invite presence, calm, and connection into your every day.
Neuroplastic Change requires (5) components:
Challenge & Novelty: The skill should be new-to-you and not too easy to learn. Novelty and challenge are essential components for cognitive change. Think of something you’ve always wanted to try (e.g., learn a new language, mountain climbing, yoga, cooking, Thai Chi, Karate, Dancing).
Intention: The skill you are practicing must have some meaning, relevance, or importance to you. Neuroplastic change is associated with the feeling of being rewarded while engaging in a new task. Think about why you want to learn this skill (e.g., I love traveling, I love being in the mountains, I love food, I love….) Make sure it matters to you personally, then write it down.
Specific Attention: The skills we practice tend to improve. Focusing on exact tasks increases the likelihood of change. Have a plan. Schedule time in your calendar to focus on this task. Consider setting a personal goal and incentive.
Repetition & Intensity: One-and-done is not enough. Shorter bouts of intense repetition are usually needed to creating new connections. Check in with yourself weekly. Have you been following your plan? If not, adjust and keep going.
Time: Be patient with yourself. Neuroplastic change takes time in order for structural and functional change to occur. Plan for lapses – it’s normal. Refocus, adjust your schedule, and keep going.
Begin by selecting an activity that is new, challenging and important to you. Commit yourself to engaging in the exercise as frequently as you can. You will further your neuroplastic change if you also eat a healthy diet, exercise regularly and connect with others.
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Need something more to get started? Here are some activities that may apply to you:
Learn a new language
Learn to play an instrument
Visit a different part of the city, state or country
Try a new kind of exercise (dancing, Tai Chi, yoga….)
Cook new foods
Listen to different music
Practice mindfulness
Experiment with three good things (link Here)
Try brain aerobics:
Use your alternate hand to brush your teeth or write
Dress while keeping yur eyes closed
Buy groceries at a different store
(Please note: There are some online games and apps that claim to stimulate neuroplastic change. There is currently limited scientific evidence supporting these products.)
THE BOTTOM LINE
Neuroplasticity, or the capacity for our brain cells to change in response to our behavior, can help us more thoughtfully engage in activities that will contribute to our health - no matter our age.
I frequently share information on neuroplasticity with patients in the beginning phases of their healing journey. We discuss how the brain is malleable and that repeated, intentional, and somewhat uncomfortable efforts are required to experience lasting change.
Remember our introduction case study? Joe was frequently late to his appointments, which was primarily due to a lengthy commute and an unpredictable work schedule. On days when he was late, he would enter the clinic, apologize profusely, and then barrage himself with self-deprecating statements. After a few months of working together on self-awareness and self-compassion, he was late again for one of his appointments. He entered the clinic, and instead of apologizing, he said, “I’m late for our appointment today - and that’s okay, but not my norm.” I watched as he paused, looked at me somewhat quizzically, and said, “I’ve never said that before.”
We took a moment to savor the effort required for this neuroplastic change, and celebrated that he now was able to practice “self-compassion”. Joe has gone on to improve his health in ways he never thought possible; and I’m so proud of him!
I hope that today’s newsletter has shed some light on how to create the mental change you need to accomplish your goals (specifically, your health goals).
Because, let’s face it, without your health, everything else suffers!
Feel free to share this newsletter with others as conversations come up regarding health issues. And, don’t forget to watch our social posts this week for health treatments that you can share with your family and friends 💗🎁
Please know that I appreciate you being part of our wellness family, and accepting your true natural in-born health and wellness. I consider you very much a part of my extended family!
Remember, that the Functional Medicine approach we use here in our offices can offer you clear insight as to your health, nutrition, and healing options.
Feel free to come talk to us if you are having doubts or questions about your family’s health. We will give you the honest truth, and the clinical research that supports it.
Remember, the (5) Essentials we talk about at Ferguson Life Health Centers are…
Mindset
Nerve Supply
Nutrition
Exercise
Minimizing Toxins
There are NO LIMITS of what you can create, you are POWERFUL and there is nothing that you can not have or achieve! Believe in your power, believe in yourself and let go of what no longer serves you! ♡ Design your life, Create your reality…
This is life changing!
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