In a world barraging us with updates and notifications that never stop coming, each new day can feel overwhelming. Many of us strive for productivity, focus, and a feeling of well-being. Yet, we are pulled in too many directions. Stress and burnout can seem inevitable. But what if pushing harder wasn’t the answer? What if understanding your brain – working with it, rather than against it – offered a calmer, more evidence-based approach?
We believe in empowering you with science-backed strategies for a healthier, more fulfilled life. That’s why we’re thrilled to present an excerpt from Elizabeth R. Ricker’s visually stunning new book, Brain: An Owner’s Guide. Ricker, a Nautilus Award-winning author and researcher with degrees from Harvard and MIT, is at the forefront of demystifying neuroscience. With a background spanning neuroscience, education, and wearable technology, Ricker is transforming complex brain science into practical “brain hacks” you can implement today. This work offers a powerful testament to the idea that intentional, targeted changes can lead to profound improvements in how we think, feel, and perform.
The following excerpt offers a vivid, visual glimpse into the incredible neuroplasticity of your brain – its awe-inspiring ability to adapt, learn, and grow throughout your life. You’ve probably heard of neuroplasticity before, but now you’ll gain a deeper understanding of how your brain gets rewired for enhanced memory, sharper cognitive function, and greater resilience to stress.
After diving into this excerpt, feel free to further explore Ricker’s work by accessing her digital brain health questionnaire at fpb.ericker.com. This free, less-than-10-minute assessment, based on the principles in Brain: An Owner’s Guide, helps you understand your unique brain health profile, offers personalized recommendations, and catalyzes your journey to thriving. Your brain is your most powerful asset – are you ready to own it?
Understanding Neuroplasticity
Neuroplasticity is the brain’s way of physically and functionally changing to adapt to experiences – especially challenging ones.
Across studies, we see the brain undergo structural and functional change in response to adversity, which enables us to deal with challenges. These changes include new neurons growing, as well as old neurons expanding or modifying, and are known as neuroplasticity. We see the systematic strengthening or weakening of the synapses that connect the neurons. There is the brain rewiring itself into new patterns. Then, there are whole areas of brain tissue growing or shrinking in size. Neuroplasticity can also encompass systematic changes to activity in hormones and neurotransmitters. All of these changes typically occur in response to a significant experience. Often, it’s in response to a challenge of some sort.
We know about neuroplasticity from brain imaging evidence from healthy people adapting to learning challenges. Another source of understanding is from clinical observations of patients recovering from injuries. In addition, there is cellular and molecular evidence of brain changes in other animals.
Neuroplasticity can be evaluated in a number of different ways, from detecting molecular and protein changes to measuring neuron activity, some of which are illustrated on the next page.
CHANGING SYNAPSES AND NEURONS IN NEUROPLASTICITY
Psychologist Donald Hebb coined the concept of associative learning, where “neurons that fire together, wire together”. Connections are further strengthened through repetition and weakened through disuse.
- Strengthened synapses: These can come from changes in the chemicals released in or near the synapse or from changes in structures of neurons around the synapse.
- Weakened synapses: Reduced neurotransmitter release and receptor sensitivity; uncoordinated firing between neurons.
- New synapses: Increased neurotransmitters released; coordinated firing between neurons; increased neurotrophic factors.
DIFFERENT EXPERIMENTAL MEASUREMENTS OF NEUROPLASTICITY
- Neurogenesis: The formation of new neurons, initially in the embryo, but also later in life.
- Axonal and dendritic length: Altering the length of neuron ends.
- Dendritic arborization, morphology, and length: Altering the branching pattern of a neuron’s signal receivers (dendrites), the structure and the length of them influences how they communicate.
- Long-term potentiation (LTP): Particular patterns of electrical activity can stimulate increases in neurotransmitters and proteins that create more neural signals
- Synaptic proteins: BDNF (brain-derived neurotropic factors) and others that affect synapse formation or closure
- Brain activity: experience can alter which networks of neurons are stimulated and active
Challenges that can trigger neuroplasticity
Consider recovery from a stroke. Undamaged, nearby brain areas may compensate for the damage. This “rewiring” might involve new connections, electrical shifts, or even changes in neuron size or structure. Though damaged tissue may not fully recover, the brain adapts to regain function.
Ever felt like your brain was stretching in school? It turns out that students cramming for high-stakes tests show measurable changes in multiple brain regions including the hippocampus and frontal cortex. Scientists have observed neuroplasticity in students revising for undergraduate, law, and medical school exams.
Other examples of neuroplasticity at work include learning to juggle or play a musical instrument. For aspiring London taxi drivers, learning the city’s street layout is tested in an exam called The Knowledge. The size of a trainee black cab driver’s hippocampus changes during this challenge. Those who did better in the exam experienced more brain modification than those who did worse. Finally, patients undergoing intense psychotherapy show brain changes, too.
Neuroplasticity in our everyday lives
Regular learning and memory may occur under less dramatic circumstances. Yet, neuroplastic brain change is often hard won. We often see it under circumstances of trauma, injury, or intense training that occurs for hours a day and weeks on end. If you want dramatic brain change – the kind where your brain reorganizes itself, rewires itself, or remaps itself significantly – it will take effort.
Excerpted from Brain: An Owner’s Guide (The Body Literacy Library), May 6, 2025. DK