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Turns out, it is possible to teach an old brain new tricks! There are ways we can reset our thinking to include more positive thoughts. To see how that works, we must first understand some of the most common negative thinking patterns.

When we begin to think negatively, we will call ourselves names or talk ourselves out of doing things because we fear failure. Creating and reciting a personal mantra is a positive way to change the path of your thoughts. Mantras are positive affirmations that you can repeat whenever you feel negativity creeping into your mind. You can use them to motivate and inspire you to be the best you can be.

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Negative thinking patterns that become habitual can feel difficult to break. But if you practice these tips, you can live a more mindful life. For a summary of how to retrain your brain, check out the infographic below.

You can train your brain to think better. One of the best ways to do this is to expand the set of mental models you use to think. Let me explain what I mean by sharing a story about a world-class thinker.

A mental model is an explanation of how something works. It is a concept, framework, or worldview that you carry around in your mind to help you interpret the world and understand the relationship between things. Mental models are deeply held beliefs about how the world works.

Expanding your set of mental models is something experts need to work on just as much as novices. We all have our favorite mental models, the ones we naturally default to as an explanation for how or why something happened. As you grow older and develop expertise in a certain area, you tend to favor the mental models that are most familiar to you.

Relying on a narrow set of thinking tools is like wearing a mental straitjacket. Your cognitive range of motion is limited. When your set of mental models is limited, so is your potential for finding a solution. In order to unleash your full potential, you have to collect a range of mental models. You have to build out your decision making toolbox. Thus, the secret to great thinking is to learn and employ a variety of mental models.

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What you can do instead is learn to manage surges of negative emotions and intentionally cultivate positive ones, such as kindness, gratitude, generosity, delight, and awe. Positive emotions shift the brain out of the contraction and reactivity of the negativity bias, into the receptivity and openness that increase your response flexibility. The direct measurable outcome of these practices is resilience.

Focusing on positive emotions is not meant to bypass or suppress dark, difficult, afflictive ones. Your experiences of angst, pain, and despair are very real. But you can learn to acknowledge, hold, and process those emotions. You broaden your habitual modes of thinking or acting and build enduring, resilient resources for coping. These include increasing social bonds and social support and deepening insights that help place events in a broader context. You find a way through, and come out the other side.

The practices of attending and attuning will begin creating the space to help you respond to emotions in a new and more resilient way. Regular practice will make it easier to shift from negativity to positivity. Apply the principle of little and often. Practice again and again until these skills become the new habits of perceiving and responding to your emotional landscape. Then you can choose your response.

This practice entails discerning the particular flavor of an emotion. It helps you learn to label complex, subtly nuanced emotions, such as those of feeling lonely or suspicious, which builds your emotional literacy.

As it turns out, the answer is a lot. Dr. Sanjay Gupta, a neurosurgeon, journalist and professor at Emory University's School of Medicine recently appeared as a guest on Deepak Chopra's new podcast series, "Infinite Potential," where the two discussed how we can rewire our brains to achieve great success in life.

"Our brain is its own galaxy. We've only begun to understand what it is capable of," said Dr. Gupta. "It's quite possible that combinations of neurochemicals can stimulate what we think of as consciousness and thought awareness." (Neurochemicals are small organic molecules that participates in neural activity.)

Just by changing your thoughts, he explains, you can modulate your heart rate, blood pressure and immune system. That said, if you want to be a high achiever, you must train your brain to think in a way that sets you up for success.

The rewiring of your brain is a result of neuroplasticity, which includes two things: Neurogenesis (the growth of new neurons) and synaptogeneis (new connections between between neurons). You can enhance the growth of those two things through meditation, reflective self-inquiry, mindfulness and asking meaningful questions and visualization.

Through visualization, you can turn an abstract hope into a picture that not only inspires you, but also guides you. According to a study called "The Future of Memory: Remembering, Imagining and the Brain," the human brain can't always distinguish between a memory and a vision of the future.

It's important to imagine who you want to be or what you want to accomplish. For example, you might want to deliver an amazing presentation that will impress your boss. Think about yourself walking up to the front of the office and speaking with confidence, and then receiving a standing ovation.

Now that you have this image in mind, you simply must match your "memory" or "vision" of it happening. If you want to get a stellar year-end review from your manager, write down that goal on a sticky note and then read it every morning. You'll then move throughout your day with this intention in mind.

Background: Neurofeedback (NF) is a form of behavioural training aimed at developing skills for self-regulation of brain activity. Within the past decade, several NF studies have been published that tend to overcome the methodological shortcomings of earlier studies. This annotation describes the methodical basis of NF and reviews the evidence base for its clinical efficacy and effectiveness in neuropsychiatric disorders.

Methods: In NF training, self-regulation of specific aspects of electrical brain activity is acquired by means of immediate feedback and positive reinforcement. In frequency training, activity in different EEG frequency bands has to be decreased or increased. Training of slow cortical potentials (SCPs) addresses the regulation of cortical excitability.

Results: NF studies revealed paradigm-specific effects on, e.g., attention and memory processes and performance improvements in real-life conditions, in healthy subjects as well as in patients. In several studies it was shown that children with attention-deficit hyperactivity disorder (ADHD) improved behavioural and cognitive variables after frequency (e.g., theta/beta) training or SCP training. Neurophysiological effects could also be measured. However, specific and unspecific training effects could not be disentangled in these studies. For drug-resistant patients with epilepsy, significant and long-lasting decreases of seizure frequency and intensity through SCP training were documented in a series of studies. For other child psychiatric disorders (e.g., tic disorders, anxiety, and autism) only preliminary investigations are available.

Conclusions: There is growing evidence for NF as a valuable treatment module in neuropsychiatric disorders. Further, controlled studies are necessary to establish clinical efficacy and effectiveness and to learn more about the mechanisms underlying successful training.

Mental training can greatly increase the number of surviving cells in the adult dentate gyrus. A) Animals that learned a trace memory retrained more new cells than animals that failed to learn, resulting in a strong positive correlation between the number of conditioned responses emitted during training and the number of surviving cells in the dentate gyrus. B) Of those animals that learned, those that took longer to do so retained more new cells than those that learned quickly. Representative BrdU-labeled cells from C) an animal that successfully learned, and D) an animal that failed to learn the task (Adapted from Curlik & Shors, 2011).

Learning one task can facilitate the acquisition of a similar task, thereby increasing the number of surviving adult-born cells. A) Animals were trained with two different forms of eyeblink conditioning. Half of the animals were trained with Task 1 and then with Task 2. The other half was trained with Task 2 before training with Task 1. B) The first phase of training facilitated acquisition during the second phase. C) Animals that successfully learned both tasks retained more new cells than animals that failed learn both tasks (Adapted from Nokia et al., 2012).

Physical exercise greatly increases the number of new neurons produced during training (van Praag, et al., 1999; van Praag, 2009), and mental training increases the numbers that survive after training (Gould et al., 1999; Shors et al., 2011). In principle, a combination of both mental and physical (MAP) training should be more effective than either training approach alone, increasing the overall number of neurons that survive to become mature functioning neurons in the adult brain (Fabel et al., 2009).

The acquisition of a difficult physical skill increases the number of surviving cells. Animals that learned the physical skills necessary to remain on top of an accelerating rotarod displayed a large increase in the number of surviving cells. This increase was only observed in animals that successfully acquired the skill. Those animals that failed to learn, or that learned poorly, displayed no such increase in cell survival. An additional group of animals were not trained on the rotoarod. Instead, they were allowed to exercise in activity wheels. This voluntary exercise did not rescue cells from death. Together, these results suggest that skill learning, and not merely exercise, increases the number of surviving neurons in the adult hippocampus. This increase in cell survival may result from sustained, or rhythmic, activation of the hippocampal formation that would occur during training (Curlik, Maeng, Agarwal & Shors 2011). 17dc91bb1f