Your New Years Mindset Reset (Inspired by Neuroscience)
The New Year is the perfect time to have a bit of a mindset reset. Think of it as a little mental spring cleaning to set the tone for an amazing year ahead.
Resetting your mindset is the perfect way to enter 2025 with a clear head and a boost of confidence. Plus, a lot of mindset shifting techniques are backed by neuroscience (the science of brain function) which means that there is proof that they work.
In this post, I will share how to have a New Years mindset reset, inspired by neuroscience.
Understanding Your ‘Mindset’
First off, what's this "mindset" thing everyone talks about? Simply put, it's the collection of beliefs and attitudes that shape how we see ourselves and the world.
Our mindset influences our reactions, decisions, and overall happiness. So, tweaking it can lead to some pretty awesome changes in our lives.
In this guide, I will share two science-backed ways to shift your mindset and see (almost) instant improvements!
Meet Your Brain's Filter: The Reticular Activating System (RAS)
Ever notice how, when you learn a new word, you suddenly hear it everywhere? That's your Reticular Activating System (RAS) at work.
This bundle of nerves in your brainstem acts like a personal assistant, filtering information and highlighting what's important to you.
By tuning your RAS, you can shift your focus toward things that support your goals and well-being.
How to Reset the RAS for a Fresh Start
Good news: you can train your RAS to spotlight the positive and the purposeful information, and filter out the not so good bits! Here's how:
Daily Visualization
Spend a few minutes each day picturing your goals as if they've already happened. This primes your RAS to notice opportunities that align with your aspirations.
For example, if you're aiming to become more active, visualize yourself enjoying a morning jog or a fun dance class.
Here is how to clearly visualise your dream life in 5 steps.
Positive Affirmations
Craft statements that reflect your desired outcomes and repeat them regularly. This practice helps reinforce new neural pathways, making positive thinking more automatic.
Try affirmations like, "I am confident and capable," or "I embrace new challenges with enthusiasm."
Here are 50 positive affirmations to use as inspiration.
Mindfulness Practices
Being present helps you catch negative thought patterns in the act. When you notice them, gently redirect your focus to something positive or constructive.
Simple mindfulness exercises, like focusing on your breath for a few minutes, can enhance this skill.
Try finding ways to practice being in the present such as breath work or sensory descriptions.
Gratitude Exercises
Keep a daily gratitude journal where you jot down things you're thankful for. This shifts your focus toward the positive aspects of life, training your RAS to seek out more reasons to be grateful.
Over time, this practice can boost your overall mood and outlook.
If journaling isn’t your thing, there are many ways to practice gratitude such as keeping a list of good things that happen throughout the day and even simply saying ‘thank you’ more.
Your Mindset Reset Toolkit
Ready to dive in?
Here's a simple plan to kickstart your mindset reset, based on the above!
Your Morning Routine
Visualization: Right after waking up, spend 2-3 minutes visualizing your main goal for the year. Imagine it in vivid detail, engaging all your senses.
Affirmations: Repeat 2-3 positive affirmations that resonate with your goals. Say them out loud with conviction.
Throughout the Day
Mindfulness: Set a reminder to pause three times a day. During these pauses, take deep breaths and bring your attention to the present moment. Notice any negative thoughts and gently shift them toward a positive perspective.
Evening Routine
Gratitude Journal: Before bed, write down three things you're grateful for that day. They can be as simple as a delicious meal or a kind gesture from a friend.
Why This Works: The Neuroscience Behind the Practice
By consistently engaging in these activities, you're essentially training your brain to adopt a more positive and goal-oriented mindset.
Visualization and affirmations stimulate neural pathways associated with motivation and action. Mindfulness increases awareness of thought patterns, allowing for conscious redirection. Gratitude practices enhance dopamine production, promoting feelings of happiness and reward.
A Fun Brain Game to Reinforce Your New Mindset
Here's a little exercise to make this journey enjoyable: each day, challenge yourself to find three positive things related to your goals.
For instance, if your goal is to eat healthier, notice the vibrant colors of fresh produce, the delightful taste of a nutritious meal, or the energy boost you feel after eating well.
Share these observations with a friend or jot them down.
This game keeps your RAS on the lookout for positives, reinforcing your mindset shift.
Resetting your mindset is like planting a garden. With daily care and attention, you'll cultivate a mental landscape that supports your dreams and aspirations.
Embrace these neuroscience-backed strategies, and watch as 2025 becomes a year of growth, positivity, and achievement.
Remember, every small step you take trains your brain to work for you, making your goals more attainable. You've got this!
For more insights and tools on mindset resets, you might find Mel Robbins' Mindset Reset series helpful.
