This Brain Is Under Construction – Can Your Mind Be Rewired for Recovery and Resilience?
I’d like to start this out by saying I’m not a doctor. However, I do have a brain, use it most of the time, and so far, it has done me pretty well in life. That said, I have cited my sources here where needed and would suggest you consult an expert if you really want to get into the science-y parts of this.
March 10–16 is Brain Awareness Week! According to the Dana Foundation (dana.org), “Brain Awareness Week is the global campaign to foster public enthusiasm and support for brain science” with a goal to “share the wonders of the brain and the impact brain science has on our everyday lives.”
This got me thinking about brain health and what we do to support it. We take care of our bodies by exercising, eating well, and staying active. We might also focus on mental health through practices like yoga, meditation, or therapy. But what are we doing to take care of one of the most important organs in our bodies? The brain acts as the bridge between our physical and emotional selves, yet we often overlook its care. How can we strengthen it, especially after challenges like trauma, stress, or addiction?
The Science of Neuroplasticity
“Neuroplasticity” refers to the brain’s ability to rewire itself in response to experiences. At one time, scientists believed this was only possible during early childhood. However, research now shows that neuroplasticity occurs throughout life (Cleveland Clinic, 2023).
Understanding how the brain adapts can be especially important for those recovering from trauma, brain injuries, or stress-related disruptions. A study by Kleim and Jones (2008) identified ten principles of neuroplasticity that help optimize brain function:
Use it or lose it – If you don’t use certain brain circuits, they weaken over time like a muscle that isn’t exercised.
Use it and improve it – Focused practice enhances brain function. For example, stroke survivors can regain mobility by practicing with their affected side while limiting movement in their stronger side (Kwakkel et al., 2015).
Specificity is key – The brain adapts best when tasks are tailored to specific goals. Practicing general movements isn’t as effective as targeted training.
Repetition, repetition, repetition – The more you practice a skill, the stronger the brain’s connections for that activity become.
Intensity matters – It’s not just about how often you practice but how much effort you put in. The right “dose” of therapy—longer sessions, higher effort, or more frequent practice—can make a huge difference.
Timing matters – The sooner the brain starts forming new patterns, the better. Waiting too long can allow bad habits to take hold, making recovery more difficult.
Salience matters (“mattering” matters) – What’s meaningful to someone shapes how their brain learns. Someone who dreams of playing their favorite songs will likely progress faster at learning piano than someone learning because they feel obligated. Personal meaning drives deeper engagement.
Age matters… but only a little – While younger brains are more adaptable, older brains can still learn and grow. It just takes more time and effort. Age doesn’t make recovery impossible—it simply shifts the pace.
Transference – Practicing skills in realistic scenarios helps the brain apply what it learns to real life. You wouldn’t practice riding a bike by reading about it—you’d get on and start pedaling.
Interference and Compensation Conflict – Not all habits are helpful. For instance, favoring one hand after an injury may limit recovery. Sometimes, you must “unlearn” compensatory behaviors to make real progress. See use it or lose it, above… sometimes, the goal is actually to “lose” what isn’t serving you.
Strengthening the Brain Through Activity and Connections
The principles above show that the habits we choose to build or rebuild after a trauma can either support or hinder progress. We have choices when it comes to brain health. Hobbies aren’t just a way to pass the time, they are tools for encouraging our brains to kick off the “workout” that is neuroplasticity. Engaging in activities like painting, woodworking, gardening, or learning a language provides the brain with specific, repeated, and meaningful tasks. These activities also help release dopamine and endorphins, making them great for emotional well-being, too.
Think about learning to play an instrument. Every time you practice, your brain builds new pathways, training your fingers to move in sync with the notes, interpreting sheet music, and responding to sounds. That’s neuroplasticity in action! The same applies to learning a craft, trying a new skill, or refining an existing one. It’s like giving your brain a structured workout to build up all of that brain “muscle.”
The Power of Community in Brain Health
In addition to personal activities, meaningful connections with others play a critical role in brain function. Social engagement activates parts of the brain tied to empathy, trust, and reward, reinforcing emotional resilience (Davidson & McEwen). Studies show that strong social ties contribute to lower stress levels and improved cognitive function.
By combining hobbies with social engagement, you can create a feedback loop of growth and healing. For example, joining a local art class or hiking group allows you to practice new skills (hello, specificity and repetition) while forming connections that enhance emotional well-being (welcome to the party, salience and transference).
This combination is more than just enjoyable—it’s a way to actively rewire your brain for recovery, resilience, and long-term well-being.
If you’ve been thinking about picking up that paintbrush or joining a book club (quick plug: we are holding one here at At the Roots!), consider this your sign—it’s good for your brain, your heart, and your recovery.
References
Cleveland Clinic. (2023). What is neuroplasticity? Cleveland Clinic. Retrieved January 27, 2025, from https://health.clevelandclinic.org/neuroplasticity
Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity: Stress and interventions to promote well-being. Nature Neuroscience, 15(5), 689–695. https://doi.org/10.1038/nn.3093
Kleim, J. A., & Jones, T. A. (2008). Principles of experience-dependent neural plasticity: Implications for rehabilitation after brain damage. Journal of Speech, Language, and Hearing Research, 51(1), S225–S239. https://doi.org/10.1044/1092-4388(2008/018)
Kwakkel, G., et al. (2015). Constraint-induced movement therapy after stroke. The Lancet Neurology, 14(2), 224–234.
