Dear friends,
In my last post, I talked about my experience as Chris Hemsworth’s brain coach on the TV show “Limitless: Live Better Now” and the negative effects of aging on the brain. Candidly, the research is a bit of a bummer, but there’s also some very hopeful news: you can actually do something to stave off age-related decline, because the brain has a remarkable ability to rewire itself in response to new challenges.
One of my favorite concepts from the field of neuroscience is called cognitive reserve. Cognitive reserve refers to the idea that when we strengthen our brains overall, we improve our ability to tackle everyday tasks and protect our brains from future impairment. When a particular part of the brain is impaired, other parts can step in to perform that same function (Evolution FTW!). And so, the more cognitive reserve you have, the more “back-up plans” your brain can utilize to get the same tasks done.
So, how can we build this awesome thing called cognitive reserve?
While anything that mentally stimulates you will get the job done, learning a new skill is one of the best paths toward achieving a brain that is rich in cognitive reserve. And it’s never too early or too late to start.
I’ve really tried to internalize this finding in my life because as I’ve gotten older, I’ve noticed how easy it’s been to fall into comfortable routines. I’m a creature of habit by nature, but even if I weren’t, adulthood isn’t exactly designed for novel, challenging experiences: we increasingly specialize and lean toward the things we’re good at. During the premiere of Limitless in London, Chris told us that his latest mantra has been to invite discomfort into his life as a means of building mental resistance. I was so inspired by this.
When we challenge our brains by learning a new skill, there is an increase in what’s called Brain-Derived Neurotrophic Factor (BDNF), a protein that supports the growth and survival of neurons. Higher BDNF levels are linked to improved learning and memory. It’s a crucial protein involved in neuroplasticity.
OK, so what skills are good to build?
For those of you who watched the show, you’ll know that I really threw Chris into the deep end. :) I tasked him with learning the drums in just a few months’ time, after which he would need to perform alongside Ed Sheeran in front of a crowd of over 70,000 people! But for us normal, non-Thor folks, there’s a more approachable answer: anything that challenges you is a good choice. What matters most is picking something you enjoy, so that you actually stick with it.
Here are some ideas to get you started: a new sport, dance, painting, coding, gardening, cooking, photography, acting/improv, knitting, writing, singing, or juggling. There’s compelling research showing that in as little as a few months, new language learners and new musicians experienced meaningful changes in their brains.
But what if it feels really hard?
That’s a good thing! Failure is frustrating, but it’s a critical part of unlocking improvements in the brain. Every time we make a mistake, we’re signaling that something isn’t quite working and that the brain must rewire itself in order to try to do better next time. The brain releases a cocktail of neurochemicals that help it adjust and improve. Failure not only helps us learn the skill more effectively over time, but also boosts our general problem-solving skills and mental flexibility. In short, failure isn’t just okay – it’s how the brain grows.
How about some tips for helping me learn something particularly tricky?
There are so many! But let’s start with one that I find particularly helpful when trying to integrate skill-building into a very busy life: visualization.
Visualization is when we imagine doing an activity in our mind’s eye. We use our imagination to create a mental movie, in which we can rehearse a sequence, or practice a challenging part of a musical piece, or execute on an athletic move we’ll need in our next big game. Visualization activates similar brain regions as the activities themselves: you’re essentially playing without playing or dancing without dancing. It is a highly flexible tool, which means you can bring it around with you everywhere you go. This was particularly helpful for Chris, given his insane travel schedule – in the documentary series you’ll see him “practicing” the drums everywhere he goes to help accelerate his learning!
YOUR PROMPT FOR THE WEEK: The research on neuroplasticity is so full of hope. Our brains remain plastic over the course of our lives and it’s never too late to learn a new skill. What skill would you like to try? (For me, it’s continuing to learn Mandarin to better connect with my Chinese-American husband’s family!)
Would love to hear your thoughts in comments!
Have a wonderful rest of your week,
Maya 💫
P.S. I had the honor of interviewing the utterly delightful
on A Slight Change of Plans recently, where we talked about the value of having hard conversations (yet another way to challenge your brain! ;)). I can’t recommend Anna’s newsletter enough.
Add Improv to your list.
I love this so much. Having grown up with two brothers who are drummers, I have tried to learn how to play the drums and it is so hard. So I really admire Chris to do that.. At age 50, when I had a horrible stroke, I was forced to relearn pretty much everything. Over the course of the last 8 1/2 years I relearned how to tie my shoe, how to do my ponytail, how to brush my teeth, how to wash my face, and many other things. After my stroke, these things were so hard for me, but I lived by my 4Ps: Patience, persistence, positivity, and perception. these along with other Mantras allowed me to have success. I also learned how neuroplastic the brain can be throughout one’s entire life. Sticking with the really hard things paid off for me. I still have a huge mountain to climb, but I am on my way, and learning every step of the way