ANDREW Huberman, a neuroscientist and professor at Stanford University School of Medicine, is widely known for his research on brain function, behaviour and neuroplasticity — the brain’s ability to change through experience. As the host of the Huberman Lab Podcast, he shares science-backed strategies that help people to apply neuroscience to improve mental and physical health.
Huberman emphasises that our brains are naturally equipped for adaptation, provided we understand how to activate this capacity. At the heart of this concept is neuroplasticity: the brain’s extraordinary ability to reconfigure itself through steady behaviours and intentional routines. By tapping into this capability, we can initiate profound and lasting change in our lives. Listed below are a few such practical steps we can implement in order to do so:
Establish a consistent wake-up time
One of the most straightforward yet powerful ways to engage neuroplasticity is by getting up at the same hour each morning. This regularity helps your body to fine-tune its hormonal rhythms, triggering a series of positive physiological effects. Over time, a stable morning schedule supports deeper and more refreshing sleep.
Just as importantly, stepping outside for sunlight exposure within the first hour of waking helps to stimulate a healthy rise in cortisol (a hormone essential for managing energy and alertness). Natural light also promotes a boost in dopamine, a chemical messenger linked to drive and pleasure. Embracing this daily ritual sets a forward-moving rhythm that influences the rest of your day.
Be mindful of your attention
In a world full of distractions, it’s easy to become hooked on quick dopamine bursts from social media or processed snacks. However, this reactive pattern can form a feedback loop that erodes long-term well-being. Awareness is the first step. Notice what triggers these impulses and why they arise.
Learning to pause instead of instantly reacting helps you to regain agency over your attention. Whether a notification or a craving tempts you, take a moment to reflect. This deliberate pause helps to redirect your energy towards more fulfilling actions that support your long-term aspirations.
Cut off unhealthy habits early
A crucial part of rewiring your brain is catching negative habits before they become automatic. One of the simplest strategies? Move more. Walking, in particular, is a powerful yet often underrated tool that fosters emotional steadiness. Regular movement uplifts your mood and can help you to feel more grounded and present in your environment.
The way you begin your day also matters. What you say to yourself in those first quiet moments can shape your mindset and momentum. By developing an encouraging morning narrative, you lay the groundwork for focused and confident action throughout the day.
Write down your goals
Putting your goals into writing is a surprisingly effective way to clarify your intentions and keep your focus sharp. This small act makes your objectives feel more real, more within reach. It also helps to keep your mind attuned to opportunities and patterns that align with what you’re aiming for. Revisiting your goals regularly, whether to refine or reaffirm them will strengthen your commitment. It serves as a gentle but persistent reminder of what you’re working towards and why it matters.
Practise self-compassion
Each morning, make it a habit to speak to yourself with understanding. Your internal dialogue has a significant influence on how you feel and how you face challenges. Supportive self-talk builds resilience and steadiness, helping you to stay centred during the day.
Affirmations grounded in truth and conviction can reinforce a strong self-image and encourage the release of helpful neurochemicals at key times. By nurturing a kind inner voice, you strengthen your emotional foundation and deepen your overall sense of well-being.
Maintain a consistent sleep schedule
Just as waking at a regular time supports your brain, maintaining a steady bedtime is equally crucial. A consistent evening routine helps to align your internal clock, enhancing both sleep quality and daytime functioning. By honouring both ends of your sleep cycle, you support your brain’s natural capacity to learn, grow and recover.
In summary, these simple but powerful habits can awaken the full potential of neuroplasticity in your life. By living with intention that is: through structured routines, mental focus and self-kindness, you are not just improving your brain; you’re actively shaping it. Change doesn’t have to be dramatic to be meaningful. With steady practice, you can create the life and mindset you want, one choice at a time.
Rutendo Kureya is a medical student at Saint Petersburg State Paediatric Medical University, Russia. She is passionate about issues concerning the state and welfare of fellow Zimbabweans. She can be reached at kureyaru@gmail.com. Mobile: +7 996 274 98 66 Facebook: Rutendo Kureya. She writes here in her personal capacity.
