TLDR;
This video explains neuroplasticity and provides a step-by-step, one-month protocol for learning something new or changing a habit. It emphasises calming the mind, implementing change, reinforcing new habits, and consolidating those changes through feedback and teaching. The protocol also highlights the importance of intention setting, increasing difficulty, and leveraging the brain's natural attraction to novelty.
- Calming the mind is the first step to changing behaviour.
- New ideas are introduced through triggers, but require reinforcement to form lasting connections.
- Increasing the difficulty level of a new habit reinforces it in the brain.
- Feedback from others and teaching can consolidate changes.
Introduction to Neuroplasticity [0:00]
The video introduces the concept of neuroplasticity, explaining how the brain learns new things and how individuals can influence this process. Dr. Warrier outlines a one-month protocol designed to help viewers learn a new skill or change a behaviour. He encourages viewers to watch the entire video to understand the steps involved in rewiring their brains.
Step 1 - Calming the Mind [0:37]
The initial step in changing behaviour involves calming the mind by transitioning from a sympathetic (fight or flight) state to a parasympathetic (rest and digest) state. This can be achieved through resonance frequency breathing, which involves inhaling for four seconds and exhaling for five to six seconds for five minutes. This exercise helps to reduce agitation and improve clarity, creating a valuable period for deciding on the desired change or new habit.
Step 2 - Implementing Change [2:38]
Introducing a new idea involves leveraging the brain's natural attraction to novelty, which causes dopamine levels to spike. However, this initial trigger only lasts briefly, so it's important to reinforce the new action. In the first week, the focus is on priming the brain by combining resonance frequency breathing with the desired action. To combat falling motivation, intention setting is crucial. This involves stating or writing down the intended action to reinforce the decision-making process.
Step 3 - Reinforcing New Habits [4:44]
Week three focuses on reinforcing the new action by increasing its difficulty level. This keeps the brain engaged and entertained, which is essential for learning. By challenging oneself, the habit becomes more deeply ingrained in the brain.
Step 4 - Consolidating Change [6:18]
By week four, the new neural connections have formed, and the brain's functioning has shifted to include the new habit. To consolidate this change, it's important to seek feedback from others and teach the new skill to others. This reinforces the habit and integrates it into one's identity, which is the ultimate example of neuroplasticity.
Step 5 - Conclusion and Call to Action [7:31]
The video concludes by highlighting the importance of diet and sleep in maintaining brain health, with links to separate videos on these topics provided in the description. Viewers are encouraged to like the video, subscribe to the channel, and explore the additional resources for a complete understanding of how to rewire their brains in 30 days.