Retrain your brain – for greater mental strength and inner balance

Author: Dr Myriam Vorderwülbecke
Psychological Psychotherapist
MSc Psychology

Our brain is an incredibly adaptable organ – constantly learning, evolving, and reshaping itself. This remarkable quality is known as neuroplasticity, and it’s what allows us to keep learning throughout life.

So why is it still so difficult to build new, healthier routines?

It’s not a lack of discipline – it’s our comfort zone getting in the way. Our brain craves one thing above almost all else: safety. And what makes us feel safe? Familiarity. Things we’ve done over and over again – whether they support our wellbeing or not. The brain will always choose what it knows. Not the unknown, even if that unknown is healthier.

So how do we teach our brain new habits and support both our mental and physical health in the process?

Consistency. Research shows that it takes around 21 days for a new routine to become part of our daily rhythm. After that, the brain starts to recognise it as “safe” and files it away as a familiar, preferred behaviour.

Here are a few practical tips to help you stay on track:

1. Be clear on what routine you want to introduce – write it down in detail. What exactly are you doing? How often? For how long? Are you doing it alone or with someone?

2. What’s your “why”? What do you want to feel once this routine is part of your life? Emotions are powerful motivators when it comes to habit-building.

3. Incorporate affirmations into your daily life. These are positive, empowering statements you repeat aloud or in your mind to reinforce self-belief and boost optimism. To get the most out of them, pair each affirmation with the emotion you want to feel. That emotional connection is what gives affirmations their full power.

4. Add the InnerGlowCheckIn to your daily self-care. It’s a simple reflection method I’ve developed to help you pause, check in with your thoughts and emotions, and realign with what you need – mentally, emotionally and physically.

By introducing new routines – even small ones – we train our brain and build lasting support for our mental health. These small steps become the solid foundation for a more balanced and fulfilling life.

Feel-good routines are at the heart of my work – and with Ancient + Brave, even simple daily habits like hydrating or having a coffee break can be turned into nourishing rituals. Try pairing them with your affirmations to create something powerful.

Let’s glow and grow together,

Dr Myri