Train Your Brain II: 7 Ways in which to Change Your Brain with Discipline.

"People are just as happy as they make up their minds to be." (Abraham Lincoln)

Our brains are a marvelous thing. Just like most of our bodies, they adapt to the challenges we face them with. In other words; the more you make them work, the more you’ll get out of them. Apart from discipline being a key ingredient for success, engaging in disciplined behaviors can lead to profound changes within the brain, enhancing cognitive function, improving emotional well-being, and fostering personal growth. In our fast-paced and technology-driven world, it's easy for our minds to become overwhelmed and scattered. Just as physical exercise is vital for our bodies, discipline exercises for the brain are essential for maintaining mental fitness.

We are now able to measure the impact of our behavior on our brains and repeatedly practicing disciplined behaviors reinforces specific neural pathways, making them more efficient and robust. You are essentially making the highways that transport information, neural signals and emotions way more efficient. As a result, cognitive skills, such as concentration, problem-solving, and memory retention are increased, thereby facilitating better overall brain function. - BrainGym!

Other studies have shown that practicing self-control can lead to long-term changes in the brain's structure and function, specifically the prefrontal cortex (PFC). The PFC is our control center, it is what makes us human, what makes us be self-aware, imagine, dream, control emotions rather than just out leash, helps us solve problems, plan and access our memory. A part of the brain that comes in handy to not just sit there but be more active and efficient through disciplined behaviors. Therefore, individuals who practice discipline are better equipped to resist immediate gratification, make thoughtful choices, and maintain focus amidst distractions.

And who has not heard about the struggle with stress and the many resulting problems, top of the list a lack of sleep. Many of us engage in a vicious circle of too much stress, not enough sleep, even more stress…. Disciplined activities, such as regular meditation or adhering to a consistent sleep schedule, can rewire the brain's stress response systems and be your way out of the multitude of consequences of stress, the resulting lack of sleep, the resulting stress, often manifesting itself in anxiety, depression, eating disorders, the list goes on. The amygdala, the brain region responsible for processing emotions, becomes less reactive, while the prefrontal cortex gains greater control over emotional regulation. This rewiring enables individuals to manage stress more effectively, leading to improved mental health and overall well-being. Together with the PFC becoming more active, you have a winning team.

And of course, discipline and goal-setting go hand in hand. When individuals set clear goals and practice disciplined behaviors to achieve them, their brains undergo significant changes. The brain's reward system, involving the release of dopamine, plays a crucial role in motivating disciplined actions. As individuals achieve their goals, the brain reinforces the connection between discipline and reward, further encouraging disciplined behaviors. This positive feedback loop strengthens motivation and perseverance, leading to a higher likelihood of continued success. You essentially train and condition your brain like you would do with any puppy.

And so, discipline serves as a catalyst for personal growth and self-improvement. Engaging in disciplined practices, such as reading, learning a new skill, or following a structured routine, expands the brain's capacity and fosters a growth mindset. Through disciplined efforts, individuals push beyond their comfort zones, challenging their existing abilities and expanding their knowledge and expertise. This continuous process of self-improvement stimulates the brain's plasticity and leads to enhanced creativity, adaptability, and personal development.

You have the power to literally transform yourself. Your brain is an impressive piece of kit that sits in a dark box and depends on you to give it the signals and stimuli today to develop the way you want it to react in the future. You can change your past and who you want to be at any point in time through retraining your brain in a disciplined way. You can literally reshape your brain, fortifying neural pathways, boosting cognitive abilities, and fostering emotional well-being. The benefits of discipline extend to stress resilience, goal achievement, and personal growth, allowing individuals to lead more fulfilling and successful lives. Embracing discipline as a daily practice can unlock the remarkable potential within our brains, leading to profound changes that ripple across all aspects of our lives.

Ready to start an exercising routine that will bring the happy back?

1. Meditation: Meditation has been practiced for centuries and across cultures and is a powerful discipline exercise for the brain. It involves focusing your attention and eliminating the stream of thoughts that typically fill our minds. There are many ways of meditating, of bringin you back to your very own flow, such as focusing on your breath, painting, playing an instrument, exercise, etc. No matter which one of those you practice, regular meditation practice improves concentration, reduces stress, and increases self-awareness. It is nothing but a means to the end of becoming your very own best friend. Start with short sessions of five to ten minutes each day, gradually extending the duration as you progress. I also highly recommend philosophical meditation that will help you dive into yourself.

2. Mindfulness: Similar to meditation, mindfulness involves being fully present in the current moment. It requires consciously directing your attention to your thoughts, emotions, and physical sensations without judgment. Practicing mindfulness helps train your brain to be more focused and less distracted, leading to increased productivity and improved overall well-being. There is a wonderful exercise for every day; the next time you walk the streets and have strangers come towards you, try not to judge, just look and see the difference of what you see when you do not apply prejudice. Notice how much more present you become, not just in that moment but far beyond because that marvelous brain of ours takes experiences and applies the learned skills to many parts of life.

3. Brain Teasers and Puzzles: Engaging in brain teasers, puzzles, and logic games is an enjoyable way to challenge and exercise your cognitive abilities. Crosswords, Sudoku, jigsaw puzzles, and riddles are excellent examples. These activities enhance problem-solving skills, improve memory, and promote critical thinking. It is what you might have seen as part of IQ training. Set aside a few minutes each day (yes, there you have the discipline…) to tackle a brain teaser, and watch your mental agility soar.

4. Reading and Learning: Reading is an effective discipline exercise for your brain, stimulating imagination and expanding knowledge. So congratulations to you! You are right at it - just keep it up! Choose a diverse range of genres and topics to keep your brain engaged and curious. Additionally, actively pursuing lifelong learning by taking courses, attending lectures, or exploring new hobbies can help build new neural connections, keeping your brain sharp and adaptable. This is actually one of the key exercises as well to keep your mind going at old age when most of us have long left school and university behind. The great news is, we live during a time when it is easy to get to high quality learning at low to no cost. Try Coursera in case you haven’t, yet.

5. Physical Exercise and Nutrition: Probably the part we all easily associate with discipline and overcoming our inner beast, even those who already have a daily routine but believe it or not, physical exercise also plays a significant role in brain health, so does healthy nutrition. Engaging in regular aerobic activities like running, swimming, or dancing (this is a very special one btw) increases blood flow to the brain, delivering essential nutrients and oxygen. Exercise promotes the growth of new neurons, improves memory, and enhances cognitive abilities. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Getting your mind high on the right nutrients will do the rest (remember, it takes 4-12 weeks to start noticing the effects properly, so keep at it).

6. Time Management: Effective time management is not only beneficial for productivity but also for brain discipline. By organizing and prioritizing your tasks, you create structure and reduce stress, allowing your brain to function optimally. Utilize tools such as calendars, to-do lists, and productivity apps to plan your day, set realistic goals, and minimize distractions, the latter possibly being one of the harder elements in a fast paced world where we might at times feel that we are left behind, if we do not keep up the pace with the flood of incoming mails, messages and calls. But give it a shot and you might find that you become way more efficient when you start using tech on your terms and in a way that contributes to rather than interferes with your life.

7. Sleep Hygiene: Isn’t that just so lovely? We finish off the way we started. Adequate sleep is crucial for optimal brain function and mental well-being. Establishing a consistent sleep routine and ensuring you get the recommended seven to nine hours of quality sleep each night promotes memory consolidation, creativity, and emotional resilience. Avoid electronic devices before bed, create a comfortable sleep environment, and practice relaxation techniques to improve sleep quality.

By incorporating these seven exercises into your daily routine, you can enhance cognitive function, improve focus, and promote overall brain health. Remember, consistency is key. With regular practice and dedication, you can enjoy a sharper, more disciplined mind capable of tackling life's challenges with clarity and confidence.

Start today and unlock the full potential of your brain.