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Rewire Your Brain: Think Your Way to a Better Life
How to rewire your brain to improve virtually every aspect of your life-based on the latest research in neuroscience and psychology on neuroplasticity and evidence-based practices Not long ago, it was thought that the brain you were born with was the brain you would die with, and that the brain cells you had at birth were the most you would ever possess. Your brain was thought to be “hardwired” to function in predetermined ways. It turns out that's not true. Your brain is not hardwired, it's "softwired" by experience. This book shows you how you can rewire parts of the brain to feel more positive about your life, remain calm during stressful times, and improve your social relationships. Written by a leader in the field of Brain-Based Therapy, it teaches you how to activate the parts of your brain that have been underactivated and calm down those areas that have been hyperactivated so that you feel positive about your life and remain calm during stressful times. You will also learn to improve your memory, boost your mood, have better relationships, and get a good night sleep.
Reveals how cutting-edge developments in neuroscience, and evidence-based practices can be used to improve your everyday life Other titles by Dr. Arden Brain-Based Therapy-Adult, Brain-Based Therapy-Child, Improving Your Memory For Dummies and Heal Your Anxiety Workbook Dr. Arden is a leader in integrating the new developments in neuroscience with psychotherapy and Director of Training in Mental Health for Kaiser Permanente for the Northern California Region Explaining exciting new developments in neuroscience and their applications to daily living, Rewire Your Brain will guide you through the process of changing your brain so you can change your life and be free of self-imposed limitations.
Reveals how cutting-edge developments in neuroscience, and evidence-based practices can be used to improve your everyday life Other titles by Dr. Arden Brain-Based Therapy-Adult, Brain-Based Therapy-Child, Improving Your Memory For Dummies and Heal Your Anxiety Workbook Dr. Arden is a leader in integrating the new developments in neuroscience with psychotherapy and Director of Training in Mental Health for Kaiser Permanente for the Northern California Region Explaining exciting new developments in neuroscience and their applications to daily living, Rewire Your Brain will guide you through the process of changing your brain so you can change your life and be free of self-imposed limitations.
311 pages, Kindle Edition
First published January 1, 2010
386 people are currently reading
3983 people want to read
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Displaying 1 - 30 of 109 reviews
October 12, 2010
I expected a bit more from this book. It is a very, very basic review of the factors that influence neuroplasticity. It sort of reads like an extremely long magazine article, full of bulleted lists of tips (for example: maximize your micronutrients, which feed the proteins that power your brain; don't eat too much fried food or sugar . . . yadda). The recommendations are basically common sense, but I did find it interesting to know why, neurologically, I should move my butt each day, eat vegetables, and be nice to those around me. I suspected it was more than just preparation for swimsuit season, but now I'm sure. Still, I wish Arden had gone a bit deeper into the specific ways that neural pathways reorganize. That's the good stuff.
April 9, 2018
-Neurons that fire together wire together.
-Train yourself to think, feel, and behave on a regular basis to rewire your brain.
-The more you do something the more likely it is that you will do it again in the future. The same goes for thinking. The more you think about something the more it will pop up in your mind again and again. Repetition rewards the brain and boosts habits.
-Not only does repeated behavior change the structure of the brain through neuroplasticity, repeated thinking about or imagining particular behaviors can change brain structure as well.
-Even just thinking about exercise activates new neuronal systems in the brain. Mental practice not only creates changes in the brain but also improved physical performance.
-The emotional tone and perspective with which you describe each experience can potentially rewire your brain. The more you describe your ongoing experiences in a particular way, stronger the neural circuits that represent those thoughts will become.
-When the neural networks begin firing together, they recruit other neurons to keep the mood going. As you feed the mood with particular thoughts, it becomes deeper and harder to shake. So do you choose positive or negative?
-Consider possibilities, rather than limitations, to rewire your brain. Instead of "no problem", say "sounds great"
-Cultivate wisdom by rewiring the brain. The first step is to focus on the bigger picture. Next, go beyond traditionally held beliefs. Also, thinking in shades of grey, checking context (adjusting opinions and perceptions to context rather than a preset notion), being optimistic, detaching (disconnect from repetitive negative beliefs), externalizing problems (consider it a problem rather than a reflection of worth).
-If you try to avoid all thoughts, you will over activate your right frontal lobe which sets the stage for the production of those thoughts or anxious feelings. The key is to accept your thoughts and not become attached.
- Procedural learning is essential for the development of the aspect of personality referred to as character: the behavioral, emotional, and cognitive consistency that one acquires overtime.
-Dopamine circuits thrive on novelty. You and partner can become used to each other and not feel the same excitement. To prevent the dulling of your relationship, can charge up your dopamine system by doing novel things together like traveling and going out on romantic dates.
-You can make the neurochemical foundation of your relationship deepen your long-term commitment. For example, when oxytocin is combined with dopamine (which occurs when excitement is rekindled through novel experiences), a long-term sense of love and commitment arises that feels exciting safe and fulfilling.
-Left side of the brain is associated with positive emotions and action.
-Train yourself to think, feel, and behave on a regular basis to rewire your brain.
-The more you do something the more likely it is that you will do it again in the future. The same goes for thinking. The more you think about something the more it will pop up in your mind again and again. Repetition rewards the brain and boosts habits.
-Not only does repeated behavior change the structure of the brain through neuroplasticity, repeated thinking about or imagining particular behaviors can change brain structure as well.
-Even just thinking about exercise activates new neuronal systems in the brain. Mental practice not only creates changes in the brain but also improved physical performance.
-The emotional tone and perspective with which you describe each experience can potentially rewire your brain. The more you describe your ongoing experiences in a particular way, stronger the neural circuits that represent those thoughts will become.
-When the neural networks begin firing together, they recruit other neurons to keep the mood going. As you feed the mood with particular thoughts, it becomes deeper and harder to shake. So do you choose positive or negative?
-Consider possibilities, rather than limitations, to rewire your brain. Instead of "no problem", say "sounds great"
-Cultivate wisdom by rewiring the brain. The first step is to focus on the bigger picture. Next, go beyond traditionally held beliefs. Also, thinking in shades of grey, checking context (adjusting opinions and perceptions to context rather than a preset notion), being optimistic, detaching (disconnect from repetitive negative beliefs), externalizing problems (consider it a problem rather than a reflection of worth).
-If you try to avoid all thoughts, you will over activate your right frontal lobe which sets the stage for the production of those thoughts or anxious feelings. The key is to accept your thoughts and not become attached.
- Procedural learning is essential for the development of the aspect of personality referred to as character: the behavioral, emotional, and cognitive consistency that one acquires overtime.
-Dopamine circuits thrive on novelty. You and partner can become used to each other and not feel the same excitement. To prevent the dulling of your relationship, can charge up your dopamine system by doing novel things together like traveling and going out on romantic dates.
-You can make the neurochemical foundation of your relationship deepen your long-term commitment. For example, when oxytocin is combined with dopamine (which occurs when excitement is rekindled through novel experiences), a long-term sense of love and commitment arises that feels exciting safe and fulfilling.
-Left side of the brain is associated with positive emotions and action.
September 2, 2015
I recommend this book to anyone who wants to understand the neuroscience behind habit forming (and wants to form new ones) To anyone that is feeling lethargic, has periods of anxiety, depression, insomnia or short - term memory problems. This book gives solid examples for some of the reasons why we develop these problems and how to use Neuroplasticity to physically restructure the brain. The book uses a system called FEED. And explains that through Focus, Effort, Effortlessness and Determination we can form new and healthy habits and make good moods a constant. It has given me a lot of AHA moments and expanded my cognition in many fields such as memory retention, feeling happy, stress and unconscious fears and the importance of a balanced diet along with forming habits.
This book really is GOLD but it requires a lot of reading (it is 256 pages) and it is written slightly more academic/scientifically rather then in a story form - Which in my opinion actually gives you the perfect opportunity to practice the FEED system and to also discipline yourself to retain the information and improve your life greatly. My advice for those reading is to take down as many notes that are vital and to add pictures that will make the notes interesting.
"procedural memory allows you to recall how to repeat specific processes, including skills and habits: reading,
gargling, typing, riding a bicycle, and so on. In procedural learning,
no content is necessarily involved. Instead, you remember how to do
things. With enough practice, procedural memory allows you to perform
different actions or processes automatically and unconsciously."
To put this into context we can read the information in this book but we will not retain it unless we consciously write notes, check up on those notes and apply it.
Really fantastic book
A+
This book really is GOLD but it requires a lot of reading (it is 256 pages) and it is written slightly more academic/scientifically rather then in a story form - Which in my opinion actually gives you the perfect opportunity to practice the FEED system and to also discipline yourself to retain the information and improve your life greatly. My advice for those reading is to take down as many notes that are vital and to add pictures that will make the notes interesting.
"procedural memory allows you to recall how to repeat specific processes, including skills and habits: reading,
gargling, typing, riding a bicycle, and so on. In procedural learning,
no content is necessarily involved. Instead, you remember how to do
things. With enough practice, procedural memory allows you to perform
different actions or processes automatically and unconsciously."
To put this into context we can read the information in this book but we will not retain it unless we consciously write notes, check up on those notes and apply it.
Really fantastic book
A+
April 27, 2022
the beginning of this book was fun and informational..
the differences of the female to male brain
the general activity of each lobe
and the frontal lobe that takes minimum 30 years to mature is cool information to now
however there was not much written in how to actually put rewiring your brain ‘in action’
there were no revelations made or new information to received from reading this
topics were mostly vague, basic, and uninspiring
but i have to put in consideration that this book is over 12yrs old
the differences of the female to male brain
the general activity of each lobe
and the frontal lobe that takes minimum 30 years to mature is cool information to now
however there was not much written in how to actually put rewiring your brain ‘in action’
there were no revelations made or new information to received from reading this
topics were mostly vague, basic, and uninspiring
but i have to put in consideration that this book is over 12yrs old
This entire review has been hidden because of spoilers.
December 13, 2018
"Укрощение амигдалы" - добротная научно-популярная книга об открытых в 20-21 веке нейрофизиологических принципах работы мозга (нейропластичность, зеркальные нейроны и др.), и о том, как их можно применить для саморазвития.
〰〰〰
Автор предлагает алгоритм "перенастройки мозга" из 4 шагов: 1) концентрация; 2) усилие/действие; 3) релаксация; 4) стремление/мотивация. В книге демонстрируется применение алгоритма для решения следующих проблем: а) снижение уровня стресса/тревоги; б) коррекция настроения при депрессии; в) улучшение памяти; г) преодоление апатии, повышения уровня энергии; д) формирование здоровых привычек; е) как использовать "социальную медицину" (близкие отношения с другими) для решения своих проблем; ж) как компенсировать негативное влияние старения на психику.
〰〰〰
В книге много практичных и полезных советов и примеров из жизни. Не все советы можно назвать "новыми", но это надежные и проверенные рекомендации для психологической самопомощи.
〰〰〰
Понравился список литературы в конце книги - это серьёзные научные работы, выполненные в основном в последнее десятилетие. Автору респект, подошёл к тексту очень основательно.
〰〰〰
Вывод: качественная self-help книга, основанная на научных данных
Оценка: 4 из 5 (немного снизил, т.к. лично для меня много уже знакомой информации)
〰〰〰
Автор предлагает алгоритм "перенастройки мозга" из 4 шагов: 1) концентрация; 2) усилие/действие; 3) релаксация; 4) стремление/мотивация. В книге демонстрируется применение алгоритма для решения следующих проблем: а) снижение уровня стресса/тревоги; б) коррекция настроения при депрессии; в) улучшение памяти; г) преодоление апатии, повышения уровня энергии; д) формирование здоровых привычек; е) как использовать "социальную медицину" (близкие отношения с другими) для решения своих проблем; ж) как компенсировать негативное влияние старения на психику.
〰〰〰
В книге много практичных и полезных советов и примеров из жизни. Не все советы можно назвать "новыми", но это надежные и проверенные рекомендации для психологической самопомощи.
〰〰〰
Понравился список литературы в конце книги - это серьёзные научные работы, выполненные в основном в последнее десятилетие. Автору респект, подошёл к тексту очень основательно.
〰〰〰
Вывод: качественная self-help книга, основанная на научных данных
Оценка: 4 из 5 (немного снизил, т.к. лично для меня много уже знакомой информации)
May 9, 2013
This book comes across as more "self help" type than scientific type. I found that despite his ability to describe things with fancy scientific names, there was no real new information here. Get lots of sleep, eat well, and exercise is what this book should have been called.
October 6, 2017
Once thought to be "hard-wired," the brain is actually "soft-wired" by experience. Neuroscientific research is now telling us that the brain is quite plastic. What an important book. Absolutely amazing! I would recommend this book to everybody.
September 26, 2018
این کتاب اطلاعاتی علمی ارائه داده تا بتونید توسط اون کارایی مغزتون رو بهبود ببخشید.
برخی بخش ها که کمی علمی تر و سطح بالاتر هستند رو جوری درمیون کتاب آورده که میتونید بدون مطالعه یا درک کامل ازش بگذرید.
درکل کتاب خوبی بود
برخی بخش ها که کمی علمی تر و سطح بالاتر هستند رو جوری درمیون کتاب آورده که میتونید بدون مطالعه یا درک کامل ازش بگذرید.
درکل کتاب خوبی بود
June 26, 2020
این کتاب برخلاف اسمش که به نظر یه کتاب خودیاری زرده کاملا بر پایه مستندات علم عصبشناسی نوشته شده و با استفاده از نتایج این علم روش هایی در جهت بهبود عملکرد مغز ارائه میده و نشون میده که چطور میشه بهتر یا اصلا جور دیگه ای اندیشید.
اینکه سیم کشی مغز ما انعطاف پذیره و میتونیم این سیم کشی رو اونجوری تغییر بدیم که میخوایم بسیار جالبه و در عین حال امیدبخش. در این راه تمرکز، ورزش، خواب، رژیم غذایی، روابط اجتماعی و ... موثر هستن و هر کدوم برای خودشون فصل جداگانه ای دارن. جایی در کتاب در مورد تاثیر مثبت اندیشی بر سلامت مغز بحث میشه که از جمله بخش های مورد علاقهی من بود. یه اثبات علمی برای این قضیه میخواستم و پیداش کردم.
اینکه سیم کشی مغز ما انعطاف پذیره و میتونیم این سیم کشی رو اونجوری تغییر بدیم که میخوایم بسیار جالبه و در عین حال امیدبخش. در این راه تمرکز، ورزش، خواب، رژیم غذایی، روابط اجتماعی و ... موثر هستن و هر کدوم برای خودشون فصل جداگانه ای دارن. جایی در کتاب در مورد تاثیر مثبت اندیشی بر سلامت مغز بحث میشه که از جمله بخش های مورد علاقهی من بود. یه اثبات علمی برای این قضیه میخواستم و پیداش کردم.
March 20, 2023
At first, it was interesting book, but later not so much. It's very basic and not really giving you tips how to actually rewire your brain.
The examples, which were added in the book, were kind of pointless, because it was like this: that person has this problem and he/she should do that. They don't wanna change 'that' in their lifes, but later they decide they'll and bam, they're changed and their brain is rewired. We don't see the process of this rewiring or how long does it takes for that.
There were some interesting pieces of information, but the book in general was boring and isn't was it's supposed to be.
The examples, which were added in the book, were kind of pointless, because it was like this: that person has this problem and he/she should do that. They don't wanna change 'that' in their lifes, but later they decide they'll and bam, they're changed and their brain is rewired. We don't see the process of this rewiring or how long does it takes for that.
There were some interesting pieces of information, but the book in general was boring and isn't was it's supposed to be.
August 25, 2020
Неплохая, и в то же время очень поверхностная книжка уровня ликбеза для старшеклассников. Пусть вас не вводит в заблуждение название на русском языке. Про механизмы работы миндалины и ее связь с остальными отделами мозга - здесь самый супер-минимум...
July 15, 2019
Güzel fekat yeni bir şey söylemekte kısır.
July 17, 2020
Rating 3.75
October 24, 2023
Learn how to optimise your brain health and overall well-being by utilising neuroplasticity strategies with the book 'Rewire Your Brain.’
Our brains, intricate and wondrous organs, serve as the epicentres of our thoughts, emotions, and actions. Understanding how to harness their full potential, adapt to life’s challenges, and stave off cognitive decline has become a pursuit of paramount importance.
In this review, we will take a look at the book ‘Rewire Your Brain’ by John B. Arden, a comprehensive guide dedicated to this very cause. We will explore the book’s insights, strengths, and weaknesses, delving into its potential to empower individuals in their pursuit of mental vitality and resilience, all under the guiding principle of neuroplasticity.
Author’s background
John B. Arden, a psychologist with a PhD and 15 published books, boasts over four decades of experience in delivering psychological services and overseeing mental health programs.
From 1999 to 2016, he held the role of Director of Training for Kaiser Permanente Medical Centers in Northern California, where he established one of the nation’s largest mental health training initiatives, supervising 150+ interns and psychology residents across 24 medical centres. Prior to this, he served as Chief Psychologist at Kaiser Permanente Medical Center in Vallejo, California. Dr. Arden’s pioneering work in neuropsychology has led him to bridge the gap between neuroscience and psychotherapy, merging biological and psychological perspectives. His approach incorporates cutting-edge insights about the brain, encompassing concepts like neuroplasticity and neurogenesis, along with psychotherapy research, mindfulness, nutritional neuroscience, and social intelligence.
What is the book about?
‘Rewire Your Brain’ by John B. Arden is a practical guide based on the latest developments in neuroscience and evidence-based treatment methods. Driven by Dr. Arden’s extensive experience in psychology and neuropsychology, the book presents a user-friendly approach to changing one’s brain in order to improve various aspects of life. Arden covers a range of essential topics, including:
• How to create and reinforce positive habits using the brain’s remarkable ability to change.
• Techniques to control the amygdala’s fear response and approach life with confidence.
• Methods to alleviate depression and foster a more optimistic outlook on life.
• How to enhance memory capacity through mnemonic devices and memory-enhancing strategies.
• The importance of proper nutrition for brain function and neuroplasticity.
• How to maximise neuroplasticity through exercise and optimise memory with healthy sleep habits.
• How neural systems shape social interactions and improve relationship building.
• How to develop resilience, embrace ageing, and cultivate wisdom through positive psychology concepts.
• The power of mindfulness, meditation, and a positive attitude in promoting well-being and connectivity.
Three key takeaways from ‘Rewire Your Brain’
1. Rewiring your brain can help you perceive the world more positively
One of the key messages from the book is that through deliberate actions, cognitive restructuring, and positive social interactions, you can rewire your brain to promote a happier and more optimistic outlook on life. By consciously engaging in behaviours associated with happiness, such as reaching out to friends, smiling, and increasing physical activity, you activate the brain’s reward circuit. This circuit, involving the nucleus accumbens, striatum, and prefrontal cortex, plays a crucial role in regulating mood and motivation. Additionally, Dr. Arden highlights the importance of shifting from negative thinking patterns to more optimistic narratives, emphasising that your beliefs and thought patterns have a profound impact on your mood. Furthermore, social connections are portrayed as a potent form of ‘social medicine’ that can significantly improve emotional well-being.
2. Attention is the gateway to memory
In ‘Rewire Your Brain,’ attention emerges as the linchpin for memory enhancement. The book underscores the pivotal role of attention in harnessing cognitive resources and fostering neuroplasticity. Through the lens of neuroscience, it is illuminated how attention serves as the gateway to memory consolidation. When you’re fully engaged and attentive, your brain is primed to capture and encode experiences effectively. Conversely, fragmented attention, often stemming from distractions and divided focus, can severely compromise working memory and, consequently, the path to long-term memory.
Furthermore, the book delves into the neural mechanisms underpinning memory processes. The frontal lobes, especially the dorsolateral prefrontal cortex (DLPFC), are identified as the command centre for attention and memory. This region orchestrates what is deemed important and should be remembered. The interplay of neurotransmitters like dopamine and norepinephrine amplifies attention and strengthens memory formation. In essence, the key takeaway is twofold: prioritise attention as a central pillar in memory enhancement, and acknowledge the neurobiological intricacies that dictate effective memory function, ultimately enabling individuals to apply strategies that optimise their memory skills.
3. Maintain optimal brain function by feeding it the right foods
The question of the importance of breakfast has been controversial for years with some scientists labelling it as the most essential meal, while others consider it to be useless. ‘Rewire Your Brain’ underscores the significance of breaking the overnight fast with a nutritious morning meal. Readers are enlightened about how skipping breakfast can cost their brains dearly, leading to diminished problem-solving ability, reduced short-term memory, and decreased attention and episodic memory.
Furthermore, the book dives deep into the role of specific nutrients in supporting optimal brain function. It emphasises the importance of vitamins like B1, B3, B5, B6, B7, B12, C, and E in various biochemical processes that impact brain health. These vitamins influence energy production, neurotransmitter synthesis, and the body’s antioxidant defence system.
The book also delves into the detrimental effects of imbalanced blood sugar levels and high sugar consumption on cognitive performance. The author uncovers the science behind sugar-related issues, including glycation, free radical damage, and inflammation, and how these processes can impair cognitive function and contribute to conditions like depression.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Provides actionable steps for leveraging neuroplasticity to shift mindset and emotional state, promoting proactive mental well-being.
• Examines the limitations of medication-based approaches, encouraging exploration of alternative methods.
• The book has a clear, organised, and engaging writing style that makes complex concepts understandable.
Weaknesses:
• Some readers may find the content to be overly simplistic, akin to a lengthy magazine article, with recommendations that largely align with common sense, potentially leaving them yearning for more substantial insights.
• The use of acronyms without a glossary and the absence of diagrams illustrating brain functions and reactions decrease the accessibility of the book.
Best quotes from ‘Rewire Your Brain’
“Exercise has also been shown to stimulate several genetic processes that enhance the health, longevity, and immunological functions of the brain. Exercise-stimulated transcription – the genetic process of constructing RNA from DNA – aids neuroplasticity, including the stimulation of BDNF, which enhances memory and promotes neurogenesis in the hippocampus.”
“Touching and being touched promote biochemical changes in the brain. The secretion of the neurotransmitters dopamine, oxytocin, and endorphins occurs with caressing, comforting, and soft touching; this promotes closeness with a person as well as feelings of well-being. Touching has also been associated with lower levels of stress hormones and enhanced brain cell survival.”
“Since your hippocampus provides the context for your memories, your ability to put stressful events into perspective becomes impaired. The amygdala, in contrast, is a generalist. When it gets excited, it doesn’t care about the context. Any loud noise sets off the fight-or-flight response.”
Final takeaway
‘Rewire Your Brain’ by John B. Arden offers a practical and empowering guide to harnessing the potential of neuroplasticity for personal growth and well-being. Dr. Arden’s extensive background in psychology and neuropsychology lends credibility to his insights, making the book a valuable resource for those seeking to understand and improve their brain function. It emphasises the importance of positive habits, attention, and nutrition in shaping cognitive health.
Overall, ‘Rewire Your Brain’ is an excellent read for anyone interested in enhancing their mental and emotional well-being through the science of neuroplasticity.
Our brains, intricate and wondrous organs, serve as the epicentres of our thoughts, emotions, and actions. Understanding how to harness their full potential, adapt to life’s challenges, and stave off cognitive decline has become a pursuit of paramount importance.
In this review, we will take a look at the book ‘Rewire Your Brain’ by John B. Arden, a comprehensive guide dedicated to this very cause. We will explore the book’s insights, strengths, and weaknesses, delving into its potential to empower individuals in their pursuit of mental vitality and resilience, all under the guiding principle of neuroplasticity.
Author’s background
John B. Arden, a psychologist with a PhD and 15 published books, boasts over four decades of experience in delivering psychological services and overseeing mental health programs.
From 1999 to 2016, he held the role of Director of Training for Kaiser Permanente Medical Centers in Northern California, where he established one of the nation’s largest mental health training initiatives, supervising 150+ interns and psychology residents across 24 medical centres. Prior to this, he served as Chief Psychologist at Kaiser Permanente Medical Center in Vallejo, California. Dr. Arden’s pioneering work in neuropsychology has led him to bridge the gap between neuroscience and psychotherapy, merging biological and psychological perspectives. His approach incorporates cutting-edge insights about the brain, encompassing concepts like neuroplasticity and neurogenesis, along with psychotherapy research, mindfulness, nutritional neuroscience, and social intelligence.
What is the book about?
‘Rewire Your Brain’ by John B. Arden is a practical guide based on the latest developments in neuroscience and evidence-based treatment methods. Driven by Dr. Arden’s extensive experience in psychology and neuropsychology, the book presents a user-friendly approach to changing one’s brain in order to improve various aspects of life. Arden covers a range of essential topics, including:
• How to create and reinforce positive habits using the brain’s remarkable ability to change.
• Techniques to control the amygdala’s fear response and approach life with confidence.
• Methods to alleviate depression and foster a more optimistic outlook on life.
• How to enhance memory capacity through mnemonic devices and memory-enhancing strategies.
• The importance of proper nutrition for brain function and neuroplasticity.
• How to maximise neuroplasticity through exercise and optimise memory with healthy sleep habits.
• How neural systems shape social interactions and improve relationship building.
• How to develop resilience, embrace ageing, and cultivate wisdom through positive psychology concepts.
• The power of mindfulness, meditation, and a positive attitude in promoting well-being and connectivity.
Three key takeaways from ‘Rewire Your Brain’
1. Rewiring your brain can help you perceive the world more positively
One of the key messages from the book is that through deliberate actions, cognitive restructuring, and positive social interactions, you can rewire your brain to promote a happier and more optimistic outlook on life. By consciously engaging in behaviours associated with happiness, such as reaching out to friends, smiling, and increasing physical activity, you activate the brain’s reward circuit. This circuit, involving the nucleus accumbens, striatum, and prefrontal cortex, plays a crucial role in regulating mood and motivation. Additionally, Dr. Arden highlights the importance of shifting from negative thinking patterns to more optimistic narratives, emphasising that your beliefs and thought patterns have a profound impact on your mood. Furthermore, social connections are portrayed as a potent form of ‘social medicine’ that can significantly improve emotional well-being.
2. Attention is the gateway to memory
In ‘Rewire Your Brain,’ attention emerges as the linchpin for memory enhancement. The book underscores the pivotal role of attention in harnessing cognitive resources and fostering neuroplasticity. Through the lens of neuroscience, it is illuminated how attention serves as the gateway to memory consolidation. When you’re fully engaged and attentive, your brain is primed to capture and encode experiences effectively. Conversely, fragmented attention, often stemming from distractions and divided focus, can severely compromise working memory and, consequently, the path to long-term memory.
Furthermore, the book delves into the neural mechanisms underpinning memory processes. The frontal lobes, especially the dorsolateral prefrontal cortex (DLPFC), are identified as the command centre for attention and memory. This region orchestrates what is deemed important and should be remembered. The interplay of neurotransmitters like dopamine and norepinephrine amplifies attention and strengthens memory formation. In essence, the key takeaway is twofold: prioritise attention as a central pillar in memory enhancement, and acknowledge the neurobiological intricacies that dictate effective memory function, ultimately enabling individuals to apply strategies that optimise their memory skills.
3. Maintain optimal brain function by feeding it the right foods
The question of the importance of breakfast has been controversial for years with some scientists labelling it as the most essential meal, while others consider it to be useless. ‘Rewire Your Brain’ underscores the significance of breaking the overnight fast with a nutritious morning meal. Readers are enlightened about how skipping breakfast can cost their brains dearly, leading to diminished problem-solving ability, reduced short-term memory, and decreased attention and episodic memory.
Furthermore, the book dives deep into the role of specific nutrients in supporting optimal brain function. It emphasises the importance of vitamins like B1, B3, B5, B6, B7, B12, C, and E in various biochemical processes that impact brain health. These vitamins influence energy production, neurotransmitter synthesis, and the body’s antioxidant defence system.
The book also delves into the detrimental effects of imbalanced blood sugar levels and high sugar consumption on cognitive performance. The author uncovers the science behind sugar-related issues, including glycation, free radical damage, and inflammation, and how these processes can impair cognitive function and contribute to conditions like depression.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Provides actionable steps for leveraging neuroplasticity to shift mindset and emotional state, promoting proactive mental well-being.
• Examines the limitations of medication-based approaches, encouraging exploration of alternative methods.
• The book has a clear, organised, and engaging writing style that makes complex concepts understandable.
Weaknesses:
• Some readers may find the content to be overly simplistic, akin to a lengthy magazine article, with recommendations that largely align with common sense, potentially leaving them yearning for more substantial insights.
• The use of acronyms without a glossary and the absence of diagrams illustrating brain functions and reactions decrease the accessibility of the book.
Best quotes from ‘Rewire Your Brain’
“Exercise has also been shown to stimulate several genetic processes that enhance the health, longevity, and immunological functions of the brain. Exercise-stimulated transcription – the genetic process of constructing RNA from DNA – aids neuroplasticity, including the stimulation of BDNF, which enhances memory and promotes neurogenesis in the hippocampus.”
“Touching and being touched promote biochemical changes in the brain. The secretion of the neurotransmitters dopamine, oxytocin, and endorphins occurs with caressing, comforting, and soft touching; this promotes closeness with a person as well as feelings of well-being. Touching has also been associated with lower levels of stress hormones and enhanced brain cell survival.”
“Since your hippocampus provides the context for your memories, your ability to put stressful events into perspective becomes impaired. The amygdala, in contrast, is a generalist. When it gets excited, it doesn’t care about the context. Any loud noise sets off the fight-or-flight response.”
Final takeaway
‘Rewire Your Brain’ by John B. Arden offers a practical and empowering guide to harnessing the potential of neuroplasticity for personal growth and well-being. Dr. Arden’s extensive background in psychology and neuropsychology lends credibility to his insights, making the book a valuable resource for those seeking to understand and improve their brain function. It emphasises the importance of positive habits, attention, and nutrition in shaping cognitive health.
Overall, ‘Rewire Your Brain’ is an excellent read for anyone interested in enhancing their mental and emotional well-being through the science of neuroplasticity.
October 13, 2021
Interesting read. I think a lot of the advice has been said before in an easier to read format. I enjoyed the science behind it. The book is well researched. Coming away from the book I think I will try and meditate to help with overwhelming thoughts.
February 10, 2020
repetitive but perhaps the point. far too many "self-help" books but if you have to get one, this is a no-brainer, no pun intended.
December 4, 2011
Recommended for anyone with interest in the brain who wants to understand how to decrease anxiety or depression, improve memory and resiliency and improve their engagement in their lives.
It's a thorough analysis of the areas of the brain associated with emotion, memory and cognitive function, their individual roles and specific ways to optimize their functioning to master emotions, memory and engagement. Well worth a thoughtful read.
Arden presents an in-depth rationale for a vast array of changes that you can make in your life to improve brain function. He keeps bringing it all back to neurochemistry and what portions of the brain are involved, which is good, because it is quite convincing that the science supports the approaches he recommends. Approaches to change your brain include cognitive behaviour adjustments, specific dietary changes, exercise, healthy sleep, socializing, mindfulness, meditation, cultivating optimism, challenging yourself intellectually, facing manageable stress, remaining curious and ambitious, increasing focus and attention span, and taking positive action in your life to make changes and sticking with it. Laughter, humor, touch, staying organized and planning for the future are also advised.
He uses the acronym FEED for his specific approach: Focus to learn a new emotional approach, fact or skill; make the Effort until what you are learning becomes Effortless; and have Determination to continue the new approach, skill or to retain the new knowledge.
I understand the role of different parts of the brain now and how much of a difference it can make to undertake these actions to change the brain.
Occasionally, I think Arden loses the thread of what he's trying to explain (or perhaps that's my brain :), but he encapsulates a huge array of neuroscience in a small book -- very nicely done. This summary is NOT sufficient to get the full insight on what Arden is saying, just a teaser.
It's a thorough analysis of the areas of the brain associated with emotion, memory and cognitive function, their individual roles and specific ways to optimize their functioning to master emotions, memory and engagement. Well worth a thoughtful read.
Arden presents an in-depth rationale for a vast array of changes that you can make in your life to improve brain function. He keeps bringing it all back to neurochemistry and what portions of the brain are involved, which is good, because it is quite convincing that the science supports the approaches he recommends. Approaches to change your brain include cognitive behaviour adjustments, specific dietary changes, exercise, healthy sleep, socializing, mindfulness, meditation, cultivating optimism, challenging yourself intellectually, facing manageable stress, remaining curious and ambitious, increasing focus and attention span, and taking positive action in your life to make changes and sticking with it. Laughter, humor, touch, staying organized and planning for the future are also advised.
He uses the acronym FEED for his specific approach: Focus to learn a new emotional approach, fact or skill; make the Effort until what you are learning becomes Effortless; and have Determination to continue the new approach, skill or to retain the new knowledge.
I understand the role of different parts of the brain now and how much of a difference it can make to undertake these actions to change the brain.
Occasionally, I think Arden loses the thread of what he's trying to explain (or perhaps that's my brain :), but he encapsulates a huge array of neuroscience in a small book -- very nicely done. This summary is NOT sufficient to get the full insight on what Arden is saying, just a teaser.
February 20, 2015
An interesting and informative read for anyone who wants to learn about the brain and how we can optimize it. I found some of the neuroscience sections to be a bit boring, but at the same time it was necessary reading to understand why certain behaviors/actions affect the brain the way they do. I learned valuable tips for both diet and exercise, and because of the neuro info, I can understand better why these tips are beneficial. So many diets, workouts or self help books recommend action without explaining why. This book gave me scientific reasons, and that is motivating to me. I also enjoyed the section on mindfulness and yoga.
July 22, 2018
The science of Neuro plasticity is covered extensively in this book with many techniques for keeping it healthy! I enjoyed the multifaceted way he covered the brain and it’s many cognitive functions. I would recommend this book to any one interested in brain health.
The science of Neuro plasticity is covered extensively in this book with many techniques for keeping it healthy! I enjoyed the multifaceted way he covered the brain and it’s many cognitive functions. I would recommend this book to any one interested in brain health.
The science of Neuro plasticity is covered extensively in this book with many techniques for keeping it healthy! I enjoyed the multifaceted way he covered the brain and it’s many cognitive functions. I would recommend this book to any one interested in brain health.
June 27, 2018
D. Millman says his 'way of the peaceful warrior' changes lives, I think this one really does.
One of the best books about how brain works with explanations of complex stuff in simple language.
And most importantly, it's not only theories, you can apply this new knowledge and exercises from the book right away.
Recommended.
One of the best books about how brain works with explanations of complex stuff in simple language.
And most importantly, it's not only theories, you can apply this new knowledge and exercises from the book right away.
Recommended.
July 18, 2023
I read the wrong friggin book!!!!! I didn't even realize until I got to the last twenty pages. It turns out there are a lot of books like this with similar names and similar cover art.
Anyway, not bad!!!
Anyway, not bad!!!
August 28, 2017
I think the depth in which material is covered quite extensively. The author makes a very good attempt to connect mind and the brain( and its chemistry)
January 16, 2018
Had some good information about how to make changes in your life, based on studies of the brain.
June 1, 2022
this is my bible
February 12, 2023
I like that this book provides the neurological framework for what motivates some of our common behaviours (focus, sleep, attachment, etc…) It illustrates the neuro processes of the brain by touching on some more technical neuroscience concepts which I found super interesting. I especially liked when he got into the different types of neurons and how they’re activated. He talks about the different types of memory, and how to enhance them through various types of learning. The beginning of each chapter reads more academically but I can’t say I gained a tremendous amount of insight from the patient examples he pivots to, though. As someone who has already dedicated some time to learning how diet and lifestyle can support healthy cognitive function - I found them a bit basic. I think that for someone who has never explored these topics it would be a solid starting point, especially if you’re curious about the underline behaviour of neurotransmitters and the science of habit formation. For some reason I thought this book would focus on ADHD (that’s my bad) so I was hoping he would delve deeper into some of the neurological factors/processes associated with that.
Overall though the neuroscience he gets into is fascinating and I’ll definitely revisit what I learned in that realm. I’d say it’s a scientific introduction to how to use neuroplasticity to restructure the mind using the FEED system, with lifestyle tips to initiate that process.
Overall though the neuroscience he gets into is fascinating and I’ll definitely revisit what I learned in that realm. I’d say it’s a scientific introduction to how to use neuroplasticity to restructure the mind using the FEED system, with lifestyle tips to initiate that process.
January 1, 2019
This book is recommended for everyone, I still love to read this book and happy to have found this wonderful and helpful book . I would recommend this book to anyone. I have extracted from the book some paragraphs that I like best in order to introduce this good book to the readers. You can read these interesting quotes prior to making a decision to read the whole book....!
"Stress is a fact of life"
"If you want to improve your memory"
Thanks and Wish you and your family health and success.
"Stress is a fact of life"
"If you want to improve your memory"
Thanks and Wish you and your family health and success.
May 3, 2021
*deeeeeep breath in* WOW!!!!!!! Phew,
That was one exciting book. Loved it, LOVEd it, LOVED IT!!!!!!!!
This book is awesome. Being a neuroscience enthusiast I loved it deeply from beginning to end. It is jam-packed with priceless gems of information on how to straighten out your life.
THIS IS THE ONLY 100% NO BULLSHIT BOOK TO SORT YOUR SHIT OUT.
It is a must-read, easy, efficient, and extremely practical. Very well written, super informative, and just perfect for a light afternoon read, or deep studying. It is easily my favorite neuroscience book and one of my most valued books.
Just go read it.
That was one exciting book. Loved it, LOVEd it, LOVED IT!!!!!!!!
This book is awesome. Being a neuroscience enthusiast I loved it deeply from beginning to end. It is jam-packed with priceless gems of information on how to straighten out your life.
THIS IS THE ONLY 100% NO BULLSHIT BOOK TO SORT YOUR SHIT OUT.
It is a must-read, easy, efficient, and extremely practical. Very well written, super informative, and just perfect for a light afternoon read, or deep studying. It is easily my favorite neuroscience book and one of my most valued books.
Just go read it.
May 5, 2023
Succinctly written. Encourages one to make real-life changes and explain how daily habits lead to changes in your brain and eventually your life. So, when you are asked to take care of yourself, it essentially means taking care of your brain, which sends the right signals to every part of your body.
You are made to realize that every emotion is an output of the brain, whether it's love ,hate, stress, or anything at all. So technically, you love from your brain!!! And every relationship you form is through your brain as well. So, in turn, your brain defines you as a person and how your life would be.
You are made to realize that every emotion is an output of the brain, whether it's love ,hate, stress, or anything at all. So technically, you love from your brain!!! And every relationship you form is through your brain as well. So, in turn, your brain defines you as a person and how your life would be.
August 22, 2021
There’s not much to dislike about this book in that it provides a decent introduction into neuroscience, neuroplasticity self help and self development with a fair smattering of real therapy sessions. The book for the armchair pundit is a revelation and for the familiar a lot of clever summarisation of the landscape into comprehensible prose. However, I would have hoped for lengthier extrapolation of his own work or the broader field. Nevertheless an adequate bibliography is offered. Disappointingly the kindle version has an “index” without page numbers or interactivity.
March 14, 2019
This book covering a wide range of topics, including cognitive based therapy, brain structures and neurotransmitters, stress, anxiety, nutrition and brain health, circadian rhythm, mindfulness, habit formation, exercise and brain health, memory and neuroplasticity that you normally expect to read on individual books. It's one of those books you want to keep and re-read so you can keep reaping its benefits.
This entire review has been hidden because of spoilers.
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