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Everyone has that one unhealthy habit they want to get rid of - be it smoking, eating unhealthily, procrastinating, or nail biting. What if we told you you can actually teach your brain to survive without these addictions? The human brain is such an incredibly complex structure that neuroscientists still don't fully comprehend how it changes and adapts. But one thing is certain - it definitely changes and adapts thanks to neuroplasticity.

Let's say you're biting your nails, which you usually do unconsciously, and, one day, you start noticing when and why you're doing this. This is the first step in the process of rewiring your brain, forming new neural connections, and breaking this habit. But, ultimately, how long does it take to rewire your brain? Let's find out!

Key Takeaways

• What is neuroplasticity? Neuroplasticity enables the brain to adapt and form new connections at any age, promoting healing and recovery.

• How long does it take to rewire your brain? The brain rewiring timeline varies for everyone but some people experience positive changes within weeks, with significant improvements over months or years.

• Neurofeedback as a brain rewiring tool. Neurofeedback training is a powerful technique that uses the brain's neuroplasticity to rewire its neural connections, thus helping individuals adopt new habits and improve their cognitive performance. The Mendi device uses state-of-the-art fNIRS neurofeedback technology that helps users rewire the brain by strengthening their prefrontal cortex.

Can You Really Rewire Your Brain?

You can definitely rewire your brain! In fact, the brain's ability to change, adapt, and evolve stands at the core of the treatment for numerous mental health and even physical conditions. And we're talking about neuroplasticity.

According to research, neuroplasticity can be defined as "the ability of the nervous system to respond to intrinsic or extrinsic stimuli by reorganizing its structure, function and connections." In other words, the brain is so malleable that it can create new neural connections and, therefore, function differently than before. This process starts in childhood and continues, most likely, for the rest of our lives, although neuroplasticity decreases with age.

As such, these changes in neural networks can occur in the following cases:

• When one learns new skills.

• When one experiences environmental changes.

• When one recovers from injuries.

• When one adapts to sensory or cognitive deficits (e.g. when a person loses the ability to hear, their visual abilities improve significantly because brain functions move from the damaged part to the undamaged part).

The creation of new brain cells, known as neurogenesis, plays a crucial role in the brain’s healing and rewiring process. The brain’s reward system is another vital component in the rewiring process. Consistent rewards for positive behaviors help the brain form new neural pathways that reinforce these actions. This process may also be referred to as operant conditioning, which is a learning method where behaviors are modified in accordance with rewards or punishments. This adaptive mechanism makes it possible to replace bad habits with healthier ones, supporting long-term mental health improvements.

Factors like awareness, intention, and repetition are essential in the brain rewiring process. As we become more aware of our habits and intentionally practice new behaviors, the brain begins to reorganize its structure to support these changes.

But how long does it really take to rewire the brain? Let's see.

How Long Does It Really Take to Rewire Your Brain?

Some studies suggest that you can learn a new habit and, therefore, rewire your brain in around ten weeks with daily repetition. Other studies suggest it can take anywhere between 18 and 254 days. However, in reality, no one really knows how long it can take you specifically to rewire your brain. There are too many factors that play a crucial role in this process, so providing an exact timeframe that applies to everyone would be impossible. But let's clarify this aspect.

You've likely heard about the famous 21 days, right? It takes 21 days to learn a new habit - or break a bad one, for that matter. The truth is that this is more of a myth than a reality.

This myth likely originated from anecdotal evidence of plastic surgery patients who psychologically adjusted to the way they looked within 21 days. Therefore, there is no neuroscientific basis that confirms this timeframe. As such, scientists have extended this period to approximately ten weeks, as mentioned above, but only with daily repetition.

Even so, not all scientists agree with this timeframe. For example, a study published in 2009 aimed precisely at understanding how habits are formed. 96 volunteers participated in the study and chose a specific activity they would engage in daily for 12 weeks. Imagine that the time it took the participants to achieve 95% automaticity for the new habits ranged from 18 to 254 days. This only further proves that there can be no specific timeframe one can rely on when it comes to learning new habits. This process is highly individualized.

As such, what factors exactly influence the time it takes to rewire your brain?

Factors That Influence Brain Rewiring Time

Here are some factors that can influence brain rewiring time:

• Motivation. Motivation plays a crucial role in the process of breaking bad habits and rewiring the brain. For example, a person with diabetes may be more motivated to change their diet habits.

• How pleasurable the new habit is. It's so much easier to, let's say, get used to having a piece of chocolate every morning with your coffee, right? This can become a habit within a few days because it's a pleasurable one. This is exactly why drug abuse and other types of addiction are easily created. Therefore, if the new habit you're trying to adopt is pleasurable, you're likely to incorporate it into your life more quickly. For example, if you're trying to eat more fruit and you're eating some new, tasty fruit every day, it may take you less time to achieve automaticity for this new habit.

• The duration of the habit that needs to be broken. For instance, it may be much easier to quit smoking for someone who has only been smoking for 2 years than for someone who has been smoking for 20 years.

• Consistency and repetition. Consistency is of utmost importance when it comes to rewiring your brain. It will definitely take more time to rewire your brain if you do not commit to it fully. For example, if someone's goal is to be more physically active but they only exercise once a week, achieving automaticity for this new habit will undoubtedly take more time.

• Rewards. In this regard, we must mention neurofeedback, a brain training technique whose mechanism of action is operant conditioning (we'll discuss more about neurofeedback below). This learning technique implies that people can change their behavior based on rewards and punishments - much like puppy training, for example. As such, if one associates a behavior with a reward or positive outcome, that person is much more likely to repeat said behavior, which also increases the likelihood of it becoming a habit.

• Lifestyle. Naturally, one's lifestyle can significantly impact the brain rewiring process. A healthy diet, regular physical exercise, and getting enough sleep play a crucial role.

Neurofeedback Training to Rewire the Brain

Neurofeedback is a type of biofeedback that uses real-time data to help individuals regulate their brain activity. Conventionally, neurofeedback is done via electroencephalography (EEG) - during neurofeedback sessions, the therapist places electrodes on an individual's scalp; these electrodes measure brain wave activity.

Essentially, humans have five types of brain waves, each associated with different cognitive states. As such, by receiving immediate feedback on their brain wave activity, people can learn how to balance them to be more focused or relaxed, for example. The mechanism of action is operant conditioning, which we've discussed above.

Neurofeedback can also be performed using other technologies, such as functional near-infrared spectroscopy (fNIRS), which measures blood flow and oxygenation in specific brain areas. For instance, Mendi, a consumer-grade neurofeedback device that uses fNIRS, measures blood flow and oxygenation in the prefrontal cortex, which is at the forefront of executive function, personality expression, and other complex cognitive behaviors.

The Mendi device and its cutting-edge technology offer you a glimpse into the activity of your prefrontal cortex and help you leverage your brain's neuroplasticity to train it through operant conditioning.

As such, neurofeedback can be useful in learning new habits and rewiring the brain. Although further research is required to fully confirm its benefits, it is now considered a powerful complementary practice in managing the symptoms of various mental health disorders, including ADHD and anxiety.

How Long Does It Take to Rewire Your Brain with Neurofeedback?

On average, people require 20-40 neurofeedback sessions for neurofeedback training to be effective. If someone performs two sessions a week, this translates into a 10-20-week period.

Nonetheless, this timeframe really depends on one's goals, as well as on the equipment they use. For example, if someone trains their brain at home using a neurofeedback device like Mendi, and they do so for wellness purposes, they may notice results much sooner.

On the other hand, if someone's goal is to manage the symptoms of depression and they perform in-clinic neurofeedback, it may take more time to see the results because managing depression is a more complex process.

Stages of Brain Rewiring

The brain rewiring process unfolds in several stages, each playing a crucial role in this recovery journey. Understanding these stages can provide valuable insights into brain healing and new habit formation. Here are some important stages:

• Identifying the habit you want to change. The initial disruption phase, or the awareness phase, marks the beginning of the brain’s rewiring journey, characterized by the weakening of old neural connections. In other words - you need to acknowledge the habit you want to change. This is one of the (if not the!) most important parts of the process. At the same time, choose a new habit to replace the old one. This paves the way for the formation of new neural pathways.
• Observing when you're engaging in that activity. Let's say you want to stop worrying about so many things. This requires you to start noticing when you're worrying too much. This is the second step in rewiring your brain and is also linked to awareness. Being able to identify when exactly you're engaging in a behavior you want to change is enormous progress.

• Changing the behavior. This doesn't mean you have to stop worrying the minute you notice you're doing this. The fact that you've noticed it is already a good thing, so it's best to take things slowly. You can, for example, replace worrying with something else. You could also, for example, challenge your worries. Once you identify a negative thought, treat it as a hypothesis, not a fact. Ask yourself whether there's any evidence that the negative scenario is a fact, not a hypothesis, and if it is worth worrying about. Is there a possibility for a positive outcome for the scenario in your head? What would you say to a friend who is worried about the same thing? This can help break the pattern of negative thoughts. Or, for example, once you acknowledge your worries, you can put them on a shelf for a while and consciously choose to engage in a different (more positive!) activity. You can always return to those thoughts later but you may not even feel the need to do this!

• Celebrating your progress! All of the above are parts of the brain rewiring process, so congratulate yourself! You can also incorporate a reward (see operant conditioning above).

• Repeating. Repetition is the key to creating automaticity, meaning choosing the new habit automatically instead of the old one.

Tips on How to Rewire Your Brain Faster!

Rewiring your brain is difficult, we're not going to lie! It doesn't happen overnight and requires you to be patient, motivated, and committed. But the result is undoubtedly rewarding - after all, rewiring your brain can be truly life-changing!

As such, we've prepared some tips that may help you stay motivated and, therefore, make the rewiring process faster.

Say Positive Affirmations Out Loud

This may sound silly at first, but it really works. According to psychologist Lauren Alexander, PhD, "hearing things out loud is more impactful than saying them in your mind." It can significantly influence your mindset and behavior, reinforce new beliefs, and promote a healthier self-image.

This practice leverages the brain’s adaptability to form new positive thought patterns, reducing stress and enhancing self-confidence. It can also help you stay on track in the process of learning a new habit.

Set Realistic, Smaller Goals

Setting realistic goals is crucial for successful habit formation. You can also think of them as micro-habits. For example, let's say your final goal is to eat more healthily. You can break this goal into smaller goals that are easier to achieve, such as:

• Eat at least one piece of fruit a day.

• Replace white pasta and rice with whole-wheat pasta and black rice.

• Include fish in at least one meal every week.

These smaller goals are much easier to achieve than simply eating more healthily. They are more realistic, can be easily visualized, and will help you stay motivated, thus ultimately paving the way towards your final goal. For instance, replacing a sugary snack with one piece of fruit already strengthens neural pathways associated with healthy choices, so you're on the right track, although it seems like a small step!

Don't Give Up When You Surrender to an Old Habit

It’s of the essence to understand that setbacks are normal in the process of forming a new habit. Surrendering to an old habit occasionally doesn’t mean failure. Remind yourself of all the progress you've achieved until now and continue your journey. Self-compassion is extremely important in this process.

Building a supportive community and support groups can also provide the necessary encouragement to stay committed to your goals.

Keep a Journal and Practice Gratitude

Keeping a journal and practicing gratitude can enhance self-reflection and foster a positive outlook. It will help you track your brain rewiring progress and focus on your achievements.

For example, at the end of each day, you can write down a few things you've done on that day that made you feel proud of yourself - they may or may not be related to the reason you want to rewire your brain. You can also write down the things you are grateful for on that particular day. This practice can trigger the release of dopamine, promoting feelings of happiness and contentment.

The Role of Behavioral Therapy in Brain Rewiring

Cognitive behavioral therapy (CBT) plays a significant role in brain recovery and rewiring. CBT helps individuals identify and change negative thought patterns, facilitating the formation of new neural pathways. By addressing cognitive distortions and promoting positive behaviors, CBT supports the brain’s healing process and overall brain health. It is often of tremendous help for individuals who are struggling with substance abuse, anxiety disorders, obsessive-compulsive disorder, and other conditions and want to develop healthier coping mechanisms.

Additionally, CBT can be combined with other therapeutic approaches, such as mindfulness and neurofeedback, to enhance its effectiveness. By integrating these methods, individuals can benefit from a comprehensive treatment plan that addresses various aspects of mental health and promotes lasting change.

Get the Mendi Device to Rewire Your Brain!

Ready to take the first step towards an improved brain health using your brain's plasticity? You can now do so with the Mendi device which incorporates cutting-edge fNIRS technology! Our headband has been scientifically tested and validated by experts in neuroscience. Moreover, research collaborations are leveraging it to explore its potential in preventing burnout and enhancing stress management in high-pressure professionals.

By using it for only 15 minutes three times a week, you can strengthen your prefrontal cortex activity and, therefore, improve your focus, stress resilience, emotion regulation skills, sleep, and overall well-being. Now's the perfect time to start rewiring your brain for the better!

Frequently Asked Questions

Does it take 21 days to rewire your brain?

It may take anywhere between 18 and 254 days to rewire your brain and adopt a new habit. This timeframe depends on many factors, including your goal, motivation, the habit you're trying to break, and others.

Does neuroplasticity stop at 25?

Neuroplasticity does not stop at 25; it continues throughout life and can be enhanced through different activities, like diet, sleep, and exercise. However, it is believed that neuroplasticity decreases with age.

What affects neuroplasticity?

Chronic stress and depression have been associated with impairments of neuroplasticity, although further research is required to fully confirm this.

Does neurofeedback rewire your brain?

Neurofeedback training effectively rewires the brain by providing real-time feedback on brain activity, thus helping you form new habits through positive reinforcement.

What role does cognitive behavioral therapy (CBT) play in brain rewiring?

Cognitive Behavioral Therapy (CBT) plays a crucial role in brain rewiring by helping individuals identify and change negative thought patterns, which fosters the formation of new neural pathways.

How can I start rewiring my brain to form new habits?

You can successfully rewire your brain by consistently practicing positive affirmations, setting realistic goals, and embracing mindfulness. Remember, persistence through setbacks is key to forming those new habits!