Every session I have with clients touches on one pivotal concept: neuroplasticity—the brain's ability to change and reorganise itself. It’s the foundation for overcoming obstacles like ADHD, stress, and anxiety, and for cultivating a growth mindset. Neuroplasticity helps us rise above difficulties and climb the mountain of personal growth.
In the past five years, groundbreaking research has proven that we can actively reshape our brains to not just survive but thrive. This powerful ability is the key to unlocking personal development and building mental resilience in today’s world.
Neuroplasticity and Growth Mindset: The Science Behind Change and Strategies for Overcoming Challenges
I've spoken about this before, and it will never become old (literally!). Neuroplasticity is the brain’s capacity to form new neural connections, supporting learning and adaptation throughout life. Now, to expand... A growth mindset—believing in one’s ability to improve—activates this potential. While a fixed mindset views intelligence and abilities as static, a growth mindset encourages effort and learning from setbacks leading to neuroplasticity (Dweck, 2016).
Recent studies reinforce these concepts. For example, a 2020 review highlights the role of neuroplasticity in managing cognitive conditions like ADHD and other executive function challenges (Fields, 2020). Neuroplasticity-based interventions, like the ones I apply in my practice, such as mindfulness and cognitive training, have been shown to strengthen neural pathways that support focus, emotional regulation, and resilience (Linden, 2021). By applying these neuroplasticity strategies, you can foster a growth mindset to overcome challenges and thrive.
Growth Mindset in Real-World Contexts: Progression Through Challenges
Adopting a growth mindset can help individuals navigate various challenges in their lives, whether they are dealing with ADHD or facing stress at work. The brain’s neuroplastic abilities allow people to create new ways of thinking and reacting to stress. The key is consistent practice. A recent article in Frontiers in Psychology (2022) found that individuals who regularly engage in mindfulness and goal-setting practices show greater emotional resilience and stress management capabilities, as their brain's adaptability helps them navigate change and adversity (Jiang et al., 2022).
One of the core aspects of a growth mindset is viewing failure as an opportunity for learning, rather than a stopping point. A 2021 study on students with ADHD showed that those who adopted a growth mindset experienced improvements in their academic performance and emotional regulation, particularly in relation to overcoming learning difficulties (Yeager et al., 2021). By embracing neuroplasticity as a mechanism for growth, people can transform challenges into stepping stones for personal and professional progress.
How to Harness Neuroplasticity in Your Own Life
To cultivate a growth mindset and enhance brain adaptability, it’s essential to embrace challenges, learn from feedback, and persist through setbacks. Here’s how you can apply these principles, supported by recent neuroscience:
Embrace Challenges: When you tackle new challenges, your brain forms new neural connections, strengthening its adaptability. Studies show that facing difficult tasks enhances activity in the prefrontal cortex, which is responsible for problem-solving and resilience (Fields, 2020).
Learn from Feedback: Constructive feedback stimulates the brain's learning centres, reinforcing pathways linked to growth and improvement. Research has shown that people who actively seek and learn from feedback experience heightened brain plasticity, especially in the areas associated with self-regulation and development (Yeager et al., 2021).
Persistence Through Setbacks: Consistent effort, even in the face of failure, activates brain regions responsible for long-term planning and focus. Neuroplasticity thrives when you persist through challenges, strengthening your brain's ability to adapt (Dweck, 2019).
Journalling for Growth: Reflecting on gratitude, setting goals, and writing affirmations activates positive neural circuits, reinforcing your brain’s ability to embrace challenges and maintain a growth mindset. Journalling is something I’ve been committed to for 4 years now, and it's truly life-changing! Neuroscience shows that gratitude, in particular, boosts dopamine production, promoting positivity and resilience (Kaczmarek et al., 2020).
Journalling for Neuroplasticity: How to Strengthen Your Brain
As someone who journals regularly, I’ve found it to be an invaluable tool for fostering neuroplasticity and a growth mindset—helping me navigate my big city move and support my professional practice. My focus is on three key areas: gratitude, goal-setting, and affirmations. Here’s how these practices reshape the brain, backed by science:
Gratitude: Practising gratitude strengthens neural pathways linked to positive emotions. A 2020 study found that writing about gratitude daily enhances emotional well-being and boosts dopamine, the brain’s motivation chemical (Kaczmarek et al., 2020). Personally, listing three things I’m grateful for each morning sets a positive tone for my day.
Goal-Setting: Setting clear goals engages the prefrontal cortex, responsible for planning and decision-making. Research shows that goal-setting promotes long-term thinking and strengthens executive functions (Locke & Latham, 2019). My journalling helps me align short- and long-term goals with my aspirations.
Affirmations: Affirmations reshape negative self-beliefs by activating brain areas involved in emotional regulation. A 2021 study revealed that self-affirmation helps manage stress and reinforces focus on personal goals (Cascio et al., 2021). I use affirmations like “I am achieving my goals” to challenge limiting beliefs and boost my mindset.
With these strategies, why not aim to live with purpose? Neuroplasticity is the foundation for personal development through a growth mindset. By engaging in practices such as mindfulness, physical activity, and journalling, you can rewire your brain to overcome challenges and thrive. Whether you’re managing ADHD or simply striving for self-improvement, understanding and applying neuroplasticity offers a pathway to continuous growth and resilience.
I'm a big fan of a growth mindset! Are you? Share your thoughts in the comments, check out my YouTube video and don't be a stranger! If you need support or want to book a free consultation, reach out directly to gabrielle@onpointpsychotherapy.com. I'm also contactable via phone and WhatsApp at +61 466 160 115, and on Instagram @gabrielle_onpoint. I look forward to hearing about your unique stories!
References
Cascio, C. N., O’Donnell, M. B., Bayer, J., Tinney, F. J., & Falk, E. B. (2021). Neural correlates of self-affirmation and the role of individual differences. Neuropsychologia, 158, 107907. https://doi.org/10.1016/j.neuropsychologia.2021.107907
Dweck, C. S. (2019). Mindset: Changing the way you think to fulfil your potential. Constable & Robinson.
Fields, R. D. (2020). Neuroplasticity in the context of mental health challenges: Revisiting the basics. Frontiers in Psychology, 11, 1161. https://doi.org/10.3389/fpsyg.2020.01161
Jiang, Y., Guo, J., & Tang, Y. (2022). Mindfulness-based intervention for emotional resilience: Impacts on neural plasticity. Frontiers in Psychology, 13, 868403. https://doi.org/10.3389/fpsyg.2022.868403
Kaczmarek, L. D., Kashdan, T. B., & Krok, D. (2020). Gratitude, well-being, and brain neuroplasticity: An integrative approach. Personality and Individual Differences, 156, 109806. https://doi.org/10.1016/j.paid.2020.109806
Linden, D. E. J. (2021). Neuroplasticity and its implications for psychotherapy: How the brain changes during the therapeutic process. Psychological Medicine, 51(2), (pp. 214-224). https://doi.org/10.1017/S0033291720000385
Locke, E. A., & Latham, G. P. (2019). Goal-setting theory: Clarifying human motivation and behaviour. Organisational Behaviour and Human Decision Processes, 50(2), (pp. 212-247). https://doi.org/10.1016/j.obhdp.2019.06.003
Yeager, D. S., Hanselman, P., Walton, G. M., Murray, J. S., Crosnoe, R., Muller, C., Tipton, E., Schneider, B., Hulleman, C. S., & Hinojosa, C. P. (2021). A national experiment reveals where a growth mindset improves achievement. Nature, 573(7774), (pp. 364-369). https://doi.org/10.1038/s41586-019-1466-y
Gabrielle-Beth Volovsky
Psychotherapy and Counselling Professional
Certified PACFA Counsellor
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