Cultivate neuroplasticity and extract meaning from experiences by combining focused attention, ‘friction’ (effort or challenge), reflection on those experiences, and sufficient sleep for rewiring. This formula helps the brain make lasting changes and find purpose.
Engage in real-world experiences that offer the full ‘statistics of the natural world’ (e.g., diverse sensory inputs like smell, touch, taste, integrated together) rather than artificial or simplified digital environments. This fosters a brain that can forage for interesting experiences and develop robustly.
Ensure learning involves active engagement, as this leads to better neuroplasticity and generalization compared to passive observation. Actively interacting with new information or skills helps the brain form stronger, more useful connections.
Regularly self-test when learning new information or skills, as this method significantly accelerates learning and makes memories much more durable over time. Self-testing acts as an ‘anti-forgetting’ mechanism, reinforcing what you’ve learned.
After significant experiences, lectures, or social interactions, avoid immediate distraction (e.g., by phones) and instead allow time for reflection and mental rehearsal. This period is crucial for the brain to reorganize, reframe, and consolidate learning.
Seek a wide diversity of experiences, rather than trying to maximize only ‘good’ ones or minimize ‘bad’ ones. Many challenging or unexpected experiences can provide valuable skills and insights that contribute to overall resilience and learning.
Actively engage in accomplishing simple, pedestrian goals (e.g., cooking, chores) as this provides satisfaction and counters disengagement, which can otherwise lead to anxiety and depression. Humans are wired to be actively doing something.
Be cautious of over-stimulating the brain, especially in children, as constant novelty and rapid, disconnected sensory input (e.g., from excessive short-form video content) can potentially lead to negative long-term consequences like increased depression and anxiety, and may hinder focus on real-world tasks.
If you experience tinnitus (ringing in the ears), actively try to ignore it and avoid worrying about it, as paying attention and fretting can self-amplify the underlying neural circuits and exacerbate the condition.
If a child has a ’lazy eye’ (amblyopia) or an eye that doesn’t align correctly, seek pediatric ophthalmologist treatment early. Interventions like patching or eye drops during critical developmental periods can prevent permanent vision issues.
Recognize that for optimal brain function and plasticity, there’s often an ‘inverted U’ principle for neuromodulators: too little or too much can be detrimental, while a ‘sweet spot’ or ‘Goldilocks zone’ enhances function. This applies to both endogenous release and exogenous substances.
Approach non-invasive commercial brain stimulation devices with skepticism, especially if they claim to boost learning or memory without providing specific, useful, and closed-loop information or feedback. Devices that are ‘always on’ or lack sensors are unlikely to provide significant benefit.
For individuals with debilitating conditions like stroke, spinal cord injury, tinnitus, or PTSD, consider vagus nerve stimulation (VNS) as a therapeutic tool. VNS, when paired with targeted physical or cognitive therapy, can trigger neuromodulator release to open a window for enhanced brain plasticity and recovery.
Understand that drugs (e.g., SSRIs, Ritalin) can have off-target effects beyond their intended purpose (e.g., SSRIs affecting bone strength, Ritalin affecting growth). Be aware of both the potential benefits and unintended consequences to make informed decisions.
For stroke recovery, actively avoid over-relying on the healthy limb and instead force the use of the affected limb. This ‘constraint-induced movement therapy’ is crucial for driving plasticity and regaining function in the injured areas.
Accept that most neurological and psychiatric disorders are complex, arising from multiple interacting factors (genetics, experiences, diet, stress) rather than a single cause. A multi-pronged approach involving devices, pharmacology, and therapy is often necessary for effective treatment.
Consume a diverse and balanced diet, as relying on a limited range of foods can lead to nutritional deficiencies and health problems. Metabolic health, supported by good nutrition, is increasingly recognized as influencing mental health.
Incorporate spaced repetition into your learning and skill acquisition routines. Significant brain changes require repeated exposure and practice over time, not just a single intense session.
For children, create an environment that encourages practice, exploration, and the opportunity to succeed without quitting. This supports their self-directed learning and the development of motor and cognitive skills.
Challenge the idea that consistency is always optimal; be open to new ways of learning, thinking, and doing things, and be willing to admit when you are wrong. This mindset fosters continuous growth and adaptation.