Brain Fitness Online Hands-On & Memoir Class

Week 8: Neuroplasticity and Habit Formation

Rewiring the Brain, One Habit at a Time!

Quick Links

Course website: bfclass.com

BrainHQ site: https://v4.brainhq.com/

Student site with schedule and more: sdcestudent55.com

Site to enroll in classes: myportal.sdccd.edu

Official SDCCE site: sdcce.edu

Click here for the class zoom link

Erika's Presentation

Your brain is constantly evolving! 🧠✨ Discover the power of neuroplasticity and how you can rewire your mind for greater mental strength and resilience. This video breaks down the science behind neuroplasticity and shares practical strategies to help you harness its potential.

BrainHQ Site

Introduction

In this class, we’ll explore how habits shape who we are. Did you know that your brain is constantly changing based on the habits you form? This is thanks to a phenomenon known as neuroplasticity.

Neuroplasticity is your brain’s ability to reorganize and form new neural connections throughout your life. This ability allows you to develop new habits and skills at any age.

Today, you’ll learn how habits are formed, how neuroplasticity plays a role, and how you can use this knowledge to build better habits for a healthier, more productive life.

What is Neuroplasticity?

- Your brain is like a muscle that gets stronger the more you use it. When you practice a behavior over and over, your brain forms connections that make it easier to repeat that behavior in the future.
- While neuroplasticity is especially strong during childhood, it continues throughout your life, meaning you can form new habits at any age.
- Neurogenesis is the creation of new brain cells, and it happens when you engage in new learning and form habits.
- Each time you perform a habit, your brain creates or strengthens a neural pathway, making that behavior automatic over time.

1. Structural Neuroplasticity (Left Side)

Definition: The brain's ability to physically change its structure due to learning and experience.
How It Works:
- When we learn new things, our brain forms new neurons and synaptic connections.
- These changes create physical modifications in brain tissue over time.
- This process enhances memory, learning, and cognitive flexibility.

2. Functional Neuroplasticity (Right Side)

Definition: The brain's ability to rewire itself after injury or dysfunction.
How It Works:
- When brain damage occurs, pre-existing neurons begin to die (depicted in black).
- Over time, the brain compensates by forming new neurons and synaptic connections (shown in blue).
- This process helps recover lost functions and adapt to changes.

Key Takeaways

Neuroplasticity allows the brain to adapt, learn, and heal throughout life.
Structural neuroplasticity happens through experience and learning, while functional neuroplasticity helps in recovery after injury.
These changes make the brain resilient and capable of growth at any age.

This image illustrates how lifespan cognition is shaped by multiple factors, creating a strong foundation for adult learning.

Core: Neuroplasticity 🧠 (Brain’s adaptability) – Includes neurogenesis, structural & functional changes, and network connectivity.
Neuro-Cognitive Level 🔍 (Higher brain functions) – Slows cognitive decline, builds brain reserve, and adapts through compensation.
Health-Related Lifestyle 🏃‍♂️ (Physical well-being) – Exercise, diet, and sleep support brain function.
Social Context & Environment 🌍 (External influences) – Learning, social engagement, stress management, and well-being enhance cognition.

Key takeaway: A combination of brain adaptability, healthy lifestyle, and social engagement promotes lifelong learning and cognitive resilience. 🚀

How Habits Are Formed

- Habits follow a three-step loop: cue → routine → reward.
- It typically takes about 66 days to form a new habit, though it can vary depending on how complex the habit is.
- When you complete a habit, your brain releases dopamine (the feel-good chemical), which reinforces the habit loop and makes you want to repeat it.
- The basal ganglia, a part of the brain responsible for motor control and decision-making, helps store your habits, allowing them to become automatic over time.

Three-step loop:

Learn more about Habit Loops!

Videos to Watch

- Watch this short video to learn how neuroplasticity works and how your brain rewires itself to create new habits. It’s a fascinating look at how we can literally change our brains with new behaviors.

In-Class Discussion:

After watching the video, share your thoughts! 🎥💬

What stood out to you the most?
Did anything surprise you about neuroplasticity and brain adaptation?
How can we apply this knowledge to improve learning and mental resilience in daily life?

- This video will dive deeper into the science of habit formation. You’ll learn about the habit loop and how to break bad habits or create new ones.

Activities to Create Habits

Activity 1: Habit Mapping
- Goal: To identify your current habits and explore how they’re formed.
- Instructions:
  1. Take a moment to write down three habits you already have (they can be positive or negative).
  2. For each habit, answer the following:
    - What’s the cue that triggers this habit? (e.g., feeling stressed, seeing your phone).
    - What’s the routine you follow when you act on the habit? (e.g., checking social media, eating junk food).
    - What’s the reward you get from this habit? (e.g., feeling comforted, distraction, pleasure).
  3. Choose one habit that you’d like to change or build upon. Think about how you can adjust the habit loop (e.g., changing the routine or reward to something healthier).

Activity 2: The 21-Day Habit Challenge
- Goal: To help you form a new habit in just 21 days.
- Instructions:
  1. Pick a simple habit you’d like to form. It could be something like drinking more water, stretching for 5 minutes each day, or journaling.
  2. Set a goal to perform this habit for 21 consecutive days. The key is consistency!
  3. Track your progress each day. Make a note of the cues, routines, and rewards involved.
  4. At the end of the 21 days, reflect on whether this habit has become part of your daily routine.

Habit Formation & Neuroplasticity

Repetition strengthens neural pathways 🧠: By consistently performing the same action (e.g., eating fruit after lunch), the brain strengthens the associated neural connections, making the behavior automatic.
Cue-based learning 🔄: Associating the action with a specific time and place (e.g., “After lunch at home, I will eat a piece of fruit”) creates a trigger, reinforcing the habit.
Gradual automation ⚡: Over time (about 10 weeks), the habit becomes second nature, showing how repeated behaviors rewire the brain for efficiency.

This diagram illustrates how habits are triggered by context cues, which activate a memory representation of the habitual response, leading to automatic behavior and an outcome. The goal system can influence habit activation by making it more or less available or inhibiting the habitual response altogether. This explains how habits form and how they can be overridden by conscious goals.

Tracking Progress & Brain Adaptation

Reinforcement strengthens habits ✅: Using a daily tick-sheet helps track consistency, reinforcing the brain’s positive feedback loop.
Measuring automaticity 📈: Rating how natural the habit feels each week reflects changes in neural efficiency—as the habit becomes ingrained, the mental effort required decreases.

Key Takeaway

By following this structured process, individuals intentionally reshape their brain’s pathways to form lasting habits. This practical application of neuroplasticity shows how small, consistent actions can lead to long-term behavioral change! 🚀

Journal Writing Prompt

Your Habit Journey

- Take some time to reflect on the most important habits you’ve developed in your life. Consider:
  - What habits have had a significant impact on your growth, health, and happiness?
  - Which habits do you still practice today, and how have they shaped who you are?
  - What challenges did you face when trying to develop these habits, and how did you overcome them?
  - How do you think neuroplasticity helped strengthen these habits over time?
- Write about the habits you are most proud of and those that have made the biggest positive difference in your life.

Let’s Build a Healthy Habit!

Start by answering these simple questions to create a habit that benefits your health. Remember, small, consistent actions lead to lasting change!

1️⃣ What is your health goal?
(Example: "To eat more fruit and vegetables")
➡️ My goal: _________________________________________________

2️⃣ What simple daily action will help you achieve this goal?
(Example: "After I have lunch at home, I will eat a piece of fruit")
➡️ My plan: (When and where) ___________________________ I will ___________________________

3️⃣ When and where will you do it?

Be specific: Pick a consistent time and place in your daily routine.
Example: "After brushing my teeth at night, I will drink a glass of water."

4️⃣ Track your progress!

Use a daily tick-sheet to check off when you complete your habit.
Rate how automatic it feels each week (from 1 = not at all, to 10 = completely automatic).

💡 The Science Behind It:
By repeating this habit in the same context, your brain strengthens neural connections 🧠. Over time, this action becomes automatic, thanks to neuroplasticity—your brain’s ability to adapt and form new pathways!

⏳ Stick with it! In about 10 weeks, your new habit will feel effortless. 🎯💪

➡️ What habit will you start today? Let’s share and support each other! 🌱😊

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