For years, scientists believed that the adult brain was largely fixed. Research on neuroplasticity, however, has shown that the brain can continue to change throughout life.
Cognitive neuroscientist Nicole Vignola, author of the bestselling book Rewire, argues that this change does not happen through willpower alone. Instead, repeated thoughts, emotions and behaviours can strengthen the neural pathways associated with them, allowing old patterns to gradually be replaced by new ones.
Vignola's approach focuses on practical habits that can help people change behaviour, manage stress and build healthier patterns over time.
Dopamine Is More About Motivation Than Happiness
Dopamine is often described as the brain's "feel-good" or "happiness" chemical. But according to Vignola, its role is more closely connected to motivation, anticipation, learning and the pursuit of rewards.
The brain can become accustomed to quick sources of stimulation, such as social media, short videos and ultra-processed food. Activities that require effort—such as exercise, learning a skill or working towards a long-term goal—can instead help connect effort with achievement and satisfaction.
Vignola also recommends being careful about how you start the day. Immediately checking news or consuming large amounts of digital content can expose the brain to a constant stream of small rewards. Movement, daylight, breathing exercises or completing one meaningful task can provide a calmer alternative.
Your Mental Energy Is a Limited Resource
Another concept highlighted by Vignola is mental capital—the attention and cognitive energy we use throughout the day.
Every decision, task switch and emotional interaction requires some mental effort. Constant distractions can leave less cognitive energy available for concentration, creativity, learning and deeper thinking.
The smartphone is one of the biggest sources of this problem. Even repeatedly deciding whether to check, answer or ignore a notification can create a cumulative mental burden.
Keeping the phone out of reach, establishing screen-free periods and creating environments where attention is less fragmented can help protect this mental resource.
Exercise Can Help the Brain Change
Physical activity is another important part of Vignola's approach.
Research cited in the article links regular aerobic exercise and strength training with neuroplasticity, including the brain's ability to create new connections and adapt throughout life.
Exercise is also associated with changes involving BDNF (brain-derived neurotrophic factor), a protein involved in the growth, survival and connections of nerve cells. The article describes BDNF as an important mechanism supporting learning, memory and the brain's ability to change.
Why Walking May Help Reset the Brain
Vignola gives particular attention to walking. The side-to-side movement involved in walking may help engage brain networks associated with attention, planning and problem-solving.
The article discusses research suggesting that such movement can influence activity involving the amygdala, which plays a role in processing fear and threats.
Walking may therefore provide an opportunity to process thoughts and emotions while reducing stress. Walking in nature may offer additional benefits, with studies cited in the article linking time in green environments with reduced stress and improved attention and emotional regulation.
10 Habits That May Help Train the Brain
Vignola's recommendations focus less on dramatic changes and more on small actions that can be repeated consistently:
- Identify your triggers before trying to change a habit.
- Pause before reacting automatically, particularly during strong emotions.
- Replace unwanted habits rather than simply trying to eliminate them.
- Start with very small changes that are easier to maintain.
- Treat setbacks as temporary rather than giving up completely.
- Change the way you talk to yourself about your behaviour and identity.
- Create conditions that support change, including sleep, exercise, daylight and lower stress.
- Visualise difficult situations and think through how you will respond.
- Focus on the person you want to become, rather than only on a specific goal.
- Make good habits easier to perform by preparing your environment in advance.
The central idea behind Vignola's approach is that changing the brain is a gradual process. Repeated actions can strengthen particular neural pathways, meaning that consistency may be more important than trying to make a dramatic change overnight.
