How to Rewire Your Brain: The Basics of Neuroscience for Everyday Life

Disclaimer: I’m not a neuroscientist - this blog shares what I’ve learnt through training, books, and real-life experience. It’s not academic-level science, just practical insight that’s helped me and my clients understand our brains better.

What Is Neuroscience and Why Should You Care?

In simple terms, neuroscience is the study of the nervous system - how your brain works and connects with the rest of your body.

Inside your brain are billions of neurons - the little building blocks that pass information around. Imagine them like a line of people doing a Mexican wave. The people are the neurons, and their arms are the connections. As information passes along, that wave moves through, sharing and strengthening those links.

There’s a saying that really stuck with me:

“Cells that fire together, wire together. Cells out of sync, lose their link.”

In plain English: what we focus on grows. If we constantly tell ourselves, “I can’t do this,” we strengthen that belief. But when we shift those thoughts to “I can do this,” we start rewiring our brains to believe something new. That’s neuroplasticity in action, and it’s something we can all use to our advantage.

What Is the Central Nervous System and How Does It Affect You?

Your central nervous system includes neurons in your brain, spinal cord, heart, and gut. So when people say “trust your gut,” there’s truth in it, you literally have neurons there picking up signals.

We’re all born with neurons, but they’re not yet connected. Those links form as we grow, based on what we’re taught, who we’re around, and what we experience. That’s why early years matter so much, they’re the blueprint for how our brains wire together.

As we get older, the brain prunes the connections it doesn’t need. Think of it like deleting old files. You might not need the “hold Mam’s hand when crossing the road” link anymore, so your brain trims it out.

Some connections stick for life, like motor learning - the stuff that’s hard to forget, like riding a bike. Even if you’ve not done it for years, your brain remembers because those motor neurons store movement-based learning differently from, say, language or facts.

What Does the Prefrontal Cortex Do (and Why Does It Matter)?

The prefrontal cortex is the part of your brain responsible for decision-making, motivation, planning, willpower and problem-solving, all the good stuff that helps us stay on track.

But it’s often hijacked by another part of the brain: the amygdala.

You’ve probably heard of the fight, flight or freeze response, that’s your amygdala sounding the alarm. It’s designed to keep you safe when real danger appears (like a car hurtling towards you). In that moment, your body floods with adrenaline and shuts down unnecessary systems so you can react quickly.

The issue? It can’t tell the difference between real danger and perceived danger.

So when you’re stressed, overwhelmed, or nervous about giving a presentation, the amygdala still kicks off - shouting “this is scary, keep me safe!” while your prefrontal cortex (the logical part you actually need right then) shuts down.

That’s why you reach for your comfort blanket, your phone, or easy distraction tasks instead of tackling what’s in front of you.

What Happens in the Brain When You’re Stressed or Anxious?

When you feel stress or anxiety, your amygdala triggers a full-body alarm system.

It floods your system with stress hormones and activates your sympathetic nervous system - the bit that speeds up your heart rate and breathing to prepare for action.

At the same time, it suppresses your parasympathetic nervous system, which is responsible for calming you down (slowing heart rate, digesting food, emptying your bladder, etc).

That’s why, in these moments, your body feels wired, tense, and jittery.

“Because stress changes the way the brain neurons communicate with each other, chronic stress can cause our brains, nervous systems and behaviour to adjust to a vigilant and reactive state.”

- Bruce McEwen

So, What Can You Do to Regain Control?

I get it understanding what’s happening in your brain is one thing. Stopping it is another.

There’s no one-size-fits-all fix. But you can start by recognising your personal triggers:

• What are you saying to yourself in stressful moments?

• How does it feel in your body?

• What patterns keep repeating?

  
  

Once you can spot those, you can start creating your own “brain-friendly” action plan.

What Does a Healthy Brain Actually Look Like?

If you want to improve your mindset, it starts with giving your brain what it needs to function well. Score yourself out of 10 for each of these areas:

Sleep

Aim for 7-9 hours. Poor sleep = poor emotional regulation and focus.

Social Connection

Meaningful conversations boost oxytocin and reduce stress. Isolation does the opposite.

Downtime

Real rest - no scrolling, no noise. Just quiet time for your brain to reset.

Physical Activity

Move your body regularly. It improves blood flow, oxygen, and mood.

Focused Attention

Do one thing at a time. Deep focus strengthens neural pathways and reduces overwhelm.

Nutrition & Hydration

Fuel your brain properly - balanced meals, good fats, water, colour on your plate.

Once you’ve rated yourself, pick one small area to improve. Don’t overhaul everything, start small and build from there. Remember: small consistent steps wire new habits faster than big unsustainable ones.

How Can You Stop Your Amygdala from Hijacking You?

When stress takes over, these tools can help you calm your system and get your prefrontal cortex back online:

• Breathing exercises - Try box breathing (in for 4, hold 4, out 4, hold 4) or 4-7-8 breathing.

• Journaling - Write in the third person to get perspective and detach from the emotion.

• Mindfulness - Walk, meditate, or practice EFT tapping to ground yourself.

• Compassionate self-talk - If you wouldn’t say it to your best friend, don’t say it to yourself. Remember: cells that fire together, wire together.

• Break tasks down - Use the Eisenhower Matrix to prioritise. Ask:

  • What can I say no to?

  • How can I give this task my full attention?

  • How can I reduce distractions?

  • How can I look after my energy first?

• Pre-commitment tricks - Make decisions in advance that protect your future self. (Like not buying sweets if you know you’ll eat the lot after a stressful day.)

• Small willpower challenges - Cold shower for 1 min, run in bad weather, brush your teeth with your non-dominant hand. These build your self-control muscle.

The Takeaway: How to Rewire Your Brain for Growth

Understanding your brain isn’t about becoming a neuroscientist, it’s about knowing why you react the way you do, and how to work with your brain instead of against it.

Every time you pause, breathe, or challenge an unhelpful thought, you’re literally rewiring your brain. Small shifts create lasting change - and it all starts with awareness.

Your brain’s powerful - but so are you.

If you’re tired of overthinking, procrastinating, or getting stuck in the same patterns, let’s change that.

Explore coaching with me and start rewiring your mindset for what actually matters.