We all know those quiet thoughts that creep in: “This is just how I am. I’ll never change. It’s too late for me now.”

They feel convincing precisely because you’ve repeated them so often. But that doesn’t make them facts, it just makes them familiar narratives your brain has run too many times (because left to it’s own devices, that’s what it does!). Fortunately, what we know now is very different… our brain can rewire itself at any stage of life, meaning, you’ve guessed it, change is always achievable.

 What is neuroplasticity and why does it matter?

Science has now proven that our brain has the amazing ability to change and grow throughout our lives. They call it neuroplasticity in geek talk, and in essence what they mean is that the brain is ‘plastic’ as opposed to its previously presumed fixed, ever-depleting structure.

And as a result of this plasticity, our brain has the ongoing ability to grow, change structure and form… and clean out.

It is constantly rewiring itself. New brain cells and connections are being created all the time  –  on average, around a million new neural connections every single second (That never seizes to amaze me!). Likewise, older, unused connections are lost, which comes with pros and cons!

How the brain changes (and what that says about us)

There are a number of ways that the brain is designed to change:

• At the synapse (the connections between the neurons)
• In the neuro-chemicals released
• In the neurons themselves

On their own they sound microscopic, but together they add up to something big: the brain is never set in stone. Which means the patterns we live with aren’t set in stone either.

The brain’s gardeners at work

Every night our neural gardeners come in to tend the brain’s landscape. They trim back what isn’t being used and nurture the pathways we’ve been strengthening. It’s the classic use it or lose it in action,  but happening quietly while we sleep.

And for those into the geeky details: what we don’t pay attention to gets tagged for removal, then the gardeners (tiny cells called microglia) prune the unused branches. Overnight our brain even shrinks slightly in size to make space for this pruning.
It’s natures work at it’s best.

Why “this is just me” isn’t the full story

Thinking is a brain pattern, just like everything else. And what we think about, focus on and use the most creates the strongest brain circuits. Which means those nagging thought-loops we keep falling into? They’re not permanent. They’re just habitually rehearsed.

It’s the same with coping styles we picked up early on. If we grew up always smoothing things over to keep the peace, or if a past shock left us wired to expect the worst, those responses carved deep grooves (excuse the analogy) into the brain. They can feel like “just who we are,” when really, they’re patterns and wiring playing out. Neuroplasticity means we can change that ‘wiring’ and…  literally change our brain… meaning how we feel, think, behave… live!

Rewiring habits with neuroplasticity

To take advantage of our brain’s gardening system, we can focus on the things that matter. Our loyal gardeners will strengthen those connections and prune the ones that don’t serve us.

It’s the difference between replaying a self-criticism and rehearsing a possibility. If we replay the criticism then that wiring (and inner soundtrack) becomes stronger. Louder. Switch the track to a possibility and the brain starts to follow that pathway instead. The beauty is we have choice (although I get that it doesn’t always feel like we do!).

The more often we perform an action or behave a certain way, the more it gets physically wired into our brain. And to start with, we have to say to the brain “We’re going to keep doing it this way until you get the hang of it.”

But train it with the new behaviour (or responses) over time and it becomes streamlined. Before long we’ll notice we’re doing it without realising.

And yes, willpower can help. But our environment is often the bigger lever. If we want our brain to rewire around healthier habits, we make the cues obvious. Stock the fridge with what we actually want to eat. Silence the app that steals our evenings. Leave our walking shoes by the door.

How to encourage neuroplasticity

If we want our brain to keep adapting, there are a few proven ways to give it the best chance:

• Keep it novel: Small shifts –  a new route to work, trying an unfamiliar recipe, learning a song — help spark new connections.
• Move your body: Physical activity, even simple walking or stretching, boosts the growth of new neural connections.
• Learn new skills: Picking up a language, musical instrument, or even a puzzle game engages multiple brain regions.
• Engage socially: Conversation, teamwork, and new relationships stimulate areas tied to memory and emotional regulation.
• Rest and sleep well: Deep sleep is when our brain consolidates and prunes connections. Skimping on it limits plasticity.
• Manage stress: High stress hormones block rewiring. Calming practices like breath work or mindfulness clear the way.
• Fuel it well: A balanced diet, hydration, and steady energy (not caffeine overload) give the brain what it needs to adapt.

Why repetition is the pattern our brain takes

Neuroplasticity can work both for and against us because the brain is constantly changing its physical structure and function based on input from our experiences, behaviours, emotions, and even thoughts. Which means if we don’t guide it, the brain will keep strengthening whatever we repeat, whether it’s worry, avoidance, or growth.

Is it too late to change your brain?

If you’ve wondered, “Can I change my brain? Is it too late to rewire these habits or reactions?” the answer is clear: it’s never too late. Something I tell my clients every day (and wish everyone knew).

What feels fixed is usually just a circuit that’s been run too many times. And circuits can be rewired.

Our gardeners are at work every night. The only real question is which patterns we’ll let them trim away, and which ones we’ll choose to grow stronger.