|
Osnaživanje, stil i inspiracija spajaju se u svakom izdanju našeg magazina.
|
February 26, 2026
Science has proven: just as we train our bodies, we can train our brains—both in negative and positive directions. If you want a new version of yourself, it’s time to take a closer look at one of the most remarkable traits of our brain: neuroplasticity.
Scientists once believed that brain development ended in adolescence. This meant that any damage to the brain in adulthood, such as the loss of motor function after a stroke, was permanent. However, as scientific knowledge advanced throughout the 20th century, research on brain development and recovery from injury showed the opposite. Today, we know that the brain is a highly active and adaptable learning system throughout the entire lifespan. This adaptability is called neuroplasticity.
Our brain has a unique, almost magical ability to reorganize itself and create new neural connections—this ability is called neuroplasticity. This reorganization occurs in response to learning, experience, or injury. Although neuroplasticity is most pronounced up to around the age of 32, we retain it well into adulthood and even in later life. It allows neurons (nerve cells) to adjust their activity, strengthen existing pathways, or create new ones, enabling the brain to adapt to new situations, store memories, and recover from damage.
The easiest way is by learning a new skill—but not just any skill. To successfully train your brain to function in a new way, your chosen skill should include the following elements:
CHALLENGE & NOVELTY: The skill should be new to you and not too easy to learn. Novelty and challenge are essential for cognitive change. Think of something you’ve always wanted to try (e.g., learning a new language, mountain climbing, playing the guitar).
INTENTION: The skill you practice must have meaning, relevance, or importance to you. Neuroplastic changes are linked to a sense of reward while engaging in a new task. Think about why you want to learn this skill (e.g., I love traveling, I love being in the mountains, I love guitar music). Make sure it matters to you personally, then write it down.
FOCUSED ATTENTION: The skills we practice tend to improve. Focusing on specific tasks increases the likelihood of change. Make a plan. Schedule time in your calendar for this activity. Consider setting a personal goal and a reward.
REPETITION & INTENSITY: One attempt is not enough. Short, intense bursts of repetition are usually necessary to form new connections. Check in with yourself weekly. Are you sticking to your plan? If not, adjust and keep going.
TIME: Be patient and gentle with yourself. Neuroplastic changes take time for structural and functional shifts to occur. Expect setbacks—they are normal. Refocus, adjust your schedule, and keep going.
So, which activities actually work? Research shows that the following can make a difference:
Debates about the benefits and risks of video games can be controversial, but research suggests that gaming in adulthood can improve motor skills, coordination, spatial orientation, reaction time, and decision-making speed. However, not all games have the same effect: 3D adventure games may improve memory, problem-solving, and scene recognition; puzzle games can enhance problem-solving skills, brain connectivity, and spatial prediction; and dance or fitness games can improve visuospatial memory and attention. One key finding? These benefits typically appear after about 16 hours of gameplay (not all at once, but accumulated over time).
Learning a new language can improve cognitive function, studies show. A 2021 review found that it increases gray matter volume (GMV), which includes areas responsible for language, attention, memory, emotions, and motor skills. This increase may enhance brain function, especially with aging. Additionally, bilingualism may reduce the risk of cognitive decline and dementia. A 2017 study found that language learning also strengthens white matter, improving brain connectivity and supporting skills such as problem-solving, comprehension, and multitasking. Learning options include in-person classes, online programs, and apps.
Listening to and playing music can improve mood, immunity, and learning ability. A 2021 review found that playing music promotes neuroplasticity and may slow cognitive decline in older adults. Music influences movement, coordination, speech, perception, mood, and memory. These changes occur through various structural and functional processes in the brain. Learning an instrument is possible at any age, with accessible options such as affordable instruments and free online tutorials.
Travel can enhance cognitive flexibility, inspiration, and creativity. Experiencing new environments helps you learn about different cultures and improves communication skills. It also broadens your worldview and offers a fresh perspective on personal goals, relationships, and values. Even small, local changes in environment can have similar effects. This can include walking through a new neighborhood, shopping in a different part of town, hiking, or exploring virtual travel experiences.
Regular exercise provides physical, emotional, and cognitive benefits, according to the CDC. Research shows that physical activity improves learning, memory, and motor coordination. It also increases brain connectivity, blood flow, and the growth of brain cells. Exercise can reduce the risk of anxiety, depression, and PTSD, as well as neurodegenerative diseases such as Alzheimer’s. The recommendation is at least 150 minutes of moderate activity per week, with additional social benefits when exercising in a group.
When we consciously use neuroplasticity, we can significantly improve various aspects of our lives, since the brain can change and adapt through experience, learning, and repetition. First, we can enhance cognitive abilities such as memory, attention, processing speed, and problem-solving. By learning new skills or languages, we form new neural connections and strengthen existing ones, directly improving mental sharpness. Neuroplasticity also allows us to absorb complex knowledge more easily and become more flexible thinkers. We can also improve emotional regulation and mental health by changing thought patterns—through therapy or focused attention—reducing anxiety, stress, and negative thinking. The brain learns new ways of responding, leading to greater resilience and stability. Neuroplasticity plays a key role in habit formation: repetition strengthens neural pathways, making healthy habits like exercise, quality sleep, and organization more automatic. It also supports recovery after injury or illness, especially in the brain, where other regions can take over lost functions through rehabilitation. Finally, neuroplasticity enables lifelong personal growth—it means it’s never too late to change, improve, or become a new version of yourself.
Photo: Freepik.com
