How to reconfigure your brain in six weeks

• Neuroplasticity enables the brain to adapt, learn, and change—even in adulthood, contrary to popular belief.

• In a six-week experiment, Melissa Hogenboom combined mindfulness and exercise, leading to measurable changes in her brain.

• The mindfulness practice reduced stress and obsessive thoughts by enhancing control over emotional responses.

W

What would you think if we told you it’s possible to reconfigure your brain? If you love how it works and wouldn’t change a thing, this news might not interest you. But if you’re one of those people who think, “I wish I were a little different—maybe I could react or think differently sometimes,” then this might catch your attention. We’re not talking about a way to change your character or become someone you’re not, but rather about a potential of the brain that has been known for a long time and is being increasingly studied: it’s called “neuroplasticity,” the brain’s ability to adapt, learn, and change. This term captures an amazing concept—our brains are plastic, meaning they can change over time in response to experiences. For a long time, it was thought this ability was limited to childhood, but now we know that’s not true. Neuroplasticity is active throughout our lives. This is proven by the fact that, regardless of age, we can always learn new things.

Need another example? How do people who suffer physical trauma manage to do things their condition shouldn’t allow, like walking with a prosthesis? It’s because of neuroplasticity, which lets them learn not just to use their brains but also their bodies in new ways. Learning new skills is a simple and clear example of neuroplasticity in action—it’s the brain figuring out how to help us do things we didn’t know how to do before. But it’s not just about learning new skills; remapping the brain is also key to maintaining mental health. Think of it as mental training, keeping the mind in shape.

An experiment

Melissa Hogenboom, a BBC science journalist, decided to explore the brain’s potential firsthand through a six-week experiment. Her goal was to see if simple daily changes could affect the brain and cause it to change. Documented for the BBC’s “Brain Hacks” series, her journey provides a fascinating look at how awareness and discipline can reshape our brains.

At the start of her program, Hogenboom underwent a brain scan to create a baseline, much like doing blood tests before and after a fitness plan to check for changes. Leading the program was Thorsten Barnhofer, a clinical psychology professor at the University of Surrey, who is particularly interested in the effects of mindfulness on stress and emotions. The concept behind the experiment was simple: mindfulness—the practice of being aware of the present moment—can reduce stress, improve focus, and potentially change the brain’s structure. The research started with a key finding: when we are stressed, the brain releases high levels of cortisol, a hormone that, over time, can be toxic to the brain and inhibit neuroplasticity. In other words, chronic stress can block our brain’s ability to change. Mindfulness, Barnhofer explains, acts as a buffer against stress because it helps us become aware of challenges and obsessive thoughts—like constantly worrying. You know when your mind keeps returning to a problem, over and over? At some point, it’s not even about solving the issue anymore—it’s just stuck on it. This cycle doesn’t help. But realizing that these thoughts are obsessive is the first step to putting them in perspective and giving them only the importance they deserve. That’s one of the goals of mindfulness.

Six weeks

For six weeks, Hogenboom practiced mindfulness for 30 minutes a day, following guided meditations and weekly sessions with Barnhofer. These mindfulness exercises—like focusing on the breath or body—were meant to help her bring attention to the present moment without judgment and notice when her mind wandered. Over time, Hogenboom realized that the benefits extended beyond these sessions. She found herself being more “present” even while cooking or running, simply by focusing on what she was doing in the moment. At first, the experience was disorienting. As anyone who practices mindfulness or meditation knows, the mind can be like a wild horse—when you give it freedom, it runs all over. But it can be tamed. As Barnhofer notes, “It’s normal for the mind to wander, but when it becomes excessive, it can be debilitating. Recognizing this is the first step in managing it.” So while the mind will naturally wander, learning to rein it in is key.

Not just mindfulness

Hogenboom also began running, and exercise, too, can stimulate neuroplasticity. Doing something like regularly running a 5K, even while steadily improving, helped keep her motivated, knowing she was benefiting both body and brain.

So, did it work?

At the end of the six weeks, Hogenboom had another MRI scan to see if her brain had changed. The results were surprising: her amygdala—a part of the brain involved in managing emotions—had shrunk on the right side. While the change was small, it aligned with scientific studies showing mindfulness can reduce the size of the amygdala, indicating better stress management. The less you suffer from stress, the less active this part of the brain becomes. Another area that changed was the cingulate cortex, which plays a role in controlling emotions, memory, behavior, and decision-making. In Hogenboom’s brain, this region grew slightly, a sign of improved control over recurring thoughts. This growth reflected her subjective experience during the mindfulness sessions: over time, she felt more capable of keeping her mind calm and less prone to getting lost in thought.

The Brain Evolves

Although the changes in Hogenboom’s brain were small and her case is individual (meaning it doesn’t offer a scientific basis on its own), the experiment suggests that simple daily practices can affect the brain. Mindfulness, combined with exercise and learning new skills, is a powerful tool for keeping the brain healthy and flexible. So, if you ever think things will always be the way they are because they’ve always been that way, remember it might be about how you deal with things—not the things themselves. You can always choose to react differently. As Einstein said, doing the same thing repeatedly will only give you the same result. But now you know you have a powerful ally: your brain. Keep it fit, stay curious, and keep learning new things—it will reward you.

(Via BBC)