Gentle Habits for a Brighter, Calmer Mind
Our minds are capable of so much activity and creativity. They are filled to the brim with potential and capacity to learn, grow, change, and adapt. It is just a beautiful thing to behold when someone sparks an unfound part of their brain that enjoys something they have never experienced yet. When someone discovers they love reading sci-fi novels, a child develops a curiosity about rocks and geology, or a couple learn to ballroom dance for the first time at 70 years old. Our brains are designed for adaptation and creating pathways to new knowledge or patterns of behavior and thought.
Sometimes, our brains get stuck in old patterns that no longer serve us. The pathways that were created for survival, to just make it through the day, and managing our ever filled lives that demand so much of our time and energy. Those pathways were created for a reason, but not all paths or ways of thinking were meant to be permanent. For example, we create new pathways to handle our school assignments, but have to develop new ones to manage work tasks once we graduate. Those studying, researching, and inquisitive habits were developed for a season of your life and then get to be adapted into what you need as you dive in your chosen career. Not all ways of thinking are created equal and some are hard to let go of if they have provided comfort in difficult seasons of life.
Developing calmer responses and gentler habits to deal with the stress of life is not only healthy for your brain, but also for your internal thoughts and feelings. Think of it as creating a safe, cozy environment inside your mind where your brain feels free to explore. Growth can happen in softness—without hustle, without overwhelm, and in ways that actually last.
The Role of Neuroplasticity
Being able to create new pathways and trains of thought that develop into habits or behaviors is called neuroplasticity, which is often defined as:
“Neuroplasticity is the brain's lifelong ability to change its structure and function in response to experience, allowing it to adapt and learn. It involves the brain forming new neural connections, strengthening existing pathways through repetition, and weakening unused ones, which is crucial for skill acquisition, recovery from injury, and overall brain health.” (ncib)
I like to visualize neuroplasticity as walking or hiking trails. You go up into the mountains and follow the well worn path because you have walked it before many times. It has been used so much that you don’t even have to think about following the trail because it is so obvious which way to go. Almost on autopilot as you make your way along the path.
Neuroplasticity is deciding to create a new path that is unwalked or unexplored. You have to watch out for holes in the ground, decide on the right bends and turns as you go. You are no longer on autopilot because this is fresh territory. Then, you keep coming back to that path so it is no longer green grass under your feet, but dirt from all the times your feet have walked it. This new path could take you to a completely different destination, or it could be a more efficient route to your old destination. Either way, you have expanded your brain’s ability to adapt and have developed new skills along the way.
When most people hear the word neuroplasticity, they think of intense brain training, complex learning tasks, or pushing through discomfort. But neuroscience is showing us that growth in the brain doesn’t always come from force or pressure—it often happens best in states of calm, safety, and curiosity. At its heart, neuroplasticity simply means your brain’s ability to change, grow, and create new pathways. Studies are showing the importance of neuroplasticity for all brains as we age and for dementia prevention. Which really just means that continued learning and development produces healthier brains and minds.
“Several lines of evidence have supported a strong correlation between aging, neurodegeneration, and neuroplasticity. …engaging in activities that promote neuroplasticity, such as learning new skills or engaging in regular physical exercise, has been shown to help maintain cognitive function and slow cognitive decline in older adults. These findings suggest that interventions designed to enhance neuroplasticity may slow or potentially reverse the effects of neurodegeneration in older adults”. (Marzola et al.)
Creating Pathways Without Stress
In The Stress-Proof Brain, the author emphasizes the importance of neuroplasticity and finding calm in the process. The goal is to continually develop and grow skills of neuroplasticity without stress or overwhelm. This can be done when you focus on a gentler habit building and calming the nervous system along the way.
For many of us, the pathways we use the most are there because of our internal stress response, not necessarily because it is the right or most beneficial pathway to take in our thought processes or actions. That stress narrows your growth. When your nervous system is in fight-or-flight mode, the brain prioritizes survival, not learning. But on the flip side, calm, steady environments encourage new connections. The truth is, your brain thrives in environments of safety, consistency, and gentle curiosity. Think of it less like “bootcamp for the brain” and more like “tending a cozy garden.” With the right conditions, new growth happens gently.
All it takes are a few small steps. Sustainable changes happen when the brain can repeat them consistently—without feeling drained or pressured. The brain may love novelty, but novelty doesn’t have to mean chaos. Simple shifts and playful exploration are enough to spark growth.
Gentle Ways to Support Neuroplasticity
What you do matters, but also how you go about doing it is just as important. Rushing out the door to work in the morning because you scrolled your phone for 20 minutes instead of getting ready can become a habit, a pathway you continually revisit due to walking it almost every morning. In this case, maybe a small shift could be putting your phone on do not disturb or waiting until you’ve been awake for one hour before looking at your phone in the morning. This new shift can allow you to calmly get ready in the morning and get out the door without chaos. Small shifts can make big impacts. Now, you may have been scrolling on your phone because your brain desires a break from the mundane and wants a dopamine hit. Here are a few ways you could switch things up to allow your brain to experience some novelty in the morning instead of doom scrolling:
Find a short morning mobility video on youtube to start your day a few times a week. Your brain will love the change in routine and your body will thank you for the movement.
Step outside for some fresh air while you drink your morning coffee.
Brush your teeth with your non-dominant hand. Trust me, this can be HARD, but your brain will thank you for it.
Sit criss-cross-apple-sauce then switch which leg is in front. It may feel weird at first!
Try five minutes a day of something new: a puzzle, a short podcast, a different walking route. The small dose is enough to stretch your brain without fatigue.
Even humming while walking or doing the dishes is a beautiful way to support neuroplasticity. It doesn’t have to be big or difficult.
Even tiny movements—stretching your fingers or rolling your shoulders—activate new neural pathways. These gentle habit shifts create new pathways in your brain. A small one degree shift of direction can take you to a whole new destination.
Calming The Mind
Gentle habits create a brighter, calmer mind. Your mind likes comfort, but it also enjoys expansion and exploration. You don’t have to shock your system to rewire your brain. Those pathways will develop no matter what pace you walk them at. It’s the process of walking the new paths consistently and often that makes the difference. It’s not about speed or intensity on this new walk you are embarking on. It’s about becoming familiar with the new path, seeing the new sights, and watching your steps along the way. Let this be an invitation to your brain to calmly and softly behind the adventure it craves, one small step at a time.
Gentle Reminder
Developing neuroplasticity doesn’t mean forcing your brain into new habits overnight. It’s about creating conditions where your mind feels safe enough to gently try, learn, and adapt. Healing happens in small, cozy steps—like soft threads weaving together into something strong.
You don’t have to hustle your way into growth. You can rest, soften, and still change.
With Warmth,
Teresa
The Healing Homebody
