In our fast-paced world, the ability to adapt and think flexibly has become increasingly important. According to Idris Moote, “Design thinking is about cognitive flexibility, the ability to adapt the process to challenges.”

Whether it’s navigating complex tasks at work, solving problems, or simply dealing with the challenges of everyday life, cognitive flexibility plays a crucial role in our success and well-being. But how can we enhance this cognitive skill? In this article, I’m offering up some practical strategies to improve cognitive flexibility that are backed by scientific research. While the concept may sound daunting, don’t worry! I will break it down into simple steps and provide you with actionable tips that you can start implementing right away. By understanding the underlying mechanisms of cognitive flexibility and incorporating effective techniques into your routine, you can unlock new mental pathways, expand your thinking horizons, and enhance your overall cognitive abilities.

So, let’s dive in and discover the power of improving cognitive flexibility for a more adaptable and fulfilling life!

1. Eat Healthy

When it comes to boosting cognitive flexibility, we often overlook the impact of our eating habits. Yet, what we put on our plates can play a significant role in how our brain functions. Believe it or not, eating healthy can actually enhance your cognitive flexibility!

So, how does this work? Well, it all starts with providing your brain with the right nutrients it needs to thrive. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can fuel your brain cells and optimise their performance. These nutrient-dense foods contain vitamins, minerals, and antioxidants that promote brain health and improve cognitive function.

Moreover, according to Dr. Alison Gray healthy diet helps maintain stable blood sugar levels. When we consume sugary or processed foods, our blood sugar levels spike and then crash, leading to energy fluctuations and difficulties in concentration. On the other hand, a diet consisting of whole foods with a low glycaemic index can keep our blood sugar stable, providing a steady supply of energy to the brain.

Additionally, certain foods have been linked to cognitive enhancement. For instance, omega-3 fatty acids found in fatty fish like salmon, as well as nuts and seeds, have been shown to support brain health and improve cognitive flexibility. Similarly, dark leafy greens, such as spinach and kale, contain antioxidants and folate that have been associated with better cognitive performance.

By incorporating a healthy diet into your lifestyle, you are not only nourishing your body but also giving your brain the nutrients it needs to function optimally. So, next time you reach for a snack, consider choosing a nutritious option that can help boost your cognitive flexibility and keep your brain in top shape!

2. Expose Yourself to New Experiences

If you’re looking to enhance your cognitive flexibility, one effective strategy is to expose yourself to new experiences. Engaging in unfamiliar activities and stepping out of your comfort zone can have a positive impact on your brain’s flexibility and adaptability.

When we stick to the same routines and familiar environments, our brains become accustomed to the patterns and structures we’re used to. However, by seeking out novel experiences, we force our brains to break free from these familiar patterns and create new neural connections. This process, known as neuroplasticity, allows our brains to rewire themselves and become more flexible in their thinking.

Think about it: when you try something new, you’re challenging your brain to process and integrate unfamiliar information. This cognitive exercise strengthens your brain’s ability to adapt and adjust to new situations, leading to improved cognitive flexibility over time.

So, how can you expose yourself to new experiences? It can be as simple as trying a new hobby, exploring a different neighbourhood, or learning a new skill. Engaging in activities outside of your usual routine can stimulate your brain and open up new thinking pathways.

Additionally, interacting with diverse individuals and cultures can also broaden your perspective and enhance cognitive flexibility. Exposure to different viewpoints and ways of life challenges your preconceived notions and encourages you to think more flexibly.

By actively seeking out new experiences, you’re giving your brain the opportunity to grow and develop. Embrace the unknown, step outside your comfort zone, and watch as your cognitive flexibility expands, enabling you to navigate life’s challenges with ease and adaptability.

3. Avoid Distractions

Enhancing your cognitive flexibility is crucial in minimising distractions in your daily life. Distractions can disrupt our focus and hinder our ability to think flexibly and adapt to new situations.

In today’s fast-paced world, distractions are everywhere. From the constant pings of our smartphones to the lure of social media and endless notifications, it’s easy to get pulled away from important tasks. These distractions fragment our attention and make it difficult to engage in deep, flexible thinking.

By consciously avoiding distractions, we create a conducive environment for cognitive flexibility to flourish. Start by identifying the biggest sources of distraction in your life. Is it your phone? The TV? Once you’re aware of these distractions, take proactive steps to minimise their impact. Put your phone on silent or in another room when you need to focus, designate specific times for checking social media, and create a quiet space where you can work without interruptions.

Additionally, practising mindfulness can help train your brain to stay focused and resist distractions. Mindfulness involves being fully present at the moment and cultivating awareness of your thoughts and surroundings. By practising mindfulness regularly, you can develop better control over your attention, allowing you to stay focused on the task at hand and think more flexibly.

Remember, improving cognitive flexibility requires discipline and conscious effort. Reducing distractions and creating a focused environment can enhance your ability to think flexibly and adapt to new challenges. So, turn off those distractions, tune in to the present moment, and watch your cognitive flexibility soar.

4. Meditate

Practising mindfulness meditation can be a valuable tool for boosting your cognitive flexibility. Researchers believe that mindfulness meditation promotes metacogntion awareness. Mindfulness meditation is a technique that involves focusing your attention on the present moment without judgement. It may sound simple, but the benefits it can have on your cognitive flexibility are profound.

When you engage in mindfulness meditation, you train your brain to be more aware of your thoughts and emotions. This increased awareness allows you to observe your thinking patterns and become less reactive to them. As a result, you gain greater control over your thoughts and are better equipped to let go of rigid thinking and embrace new perspectives.

Moreover, mindfulness meditation cultivates a sense of openness and curiosity towards your experiences. Instead of getting caught up in rigid beliefs or preconceived notions, you learn to approach situations with a flexible and non-judgemental mindset. This openness allows you to consider different viewpoints, think creatively, and adapt to new information more effectively.

Regular practise of mindfulness meditation also helps calm the mind and reduce stress. When we’re stressed, our cognitive abilities suffer, and we tend to rely on rigid thinking patterns. By managing stress through meditation, you create an environment in which cognitive flexibility can thrive.

So, if you want to improve your cognitive flexibility, set aside some time each day to practise mindfulness meditation. Start with just a few minutes and gradually increase the duration as you become more comfortable. With consistent practise, you’ll discover the power of mindfulness in expanding your thinking horizons and adapting to new challenges with ease.

5. Exercise

“Exercise not only tones the muscles, but also refines the brain and revives the soul.” – Michael Treanor.

If you’re aiming to enhance your cognitive flexibility, regular exercise can be a game-changer. Engaging in physical activity not only benefits your body but also has a positive impact on your brain’s flexibility and adaptability.

When you exercise, you increase blood flow to your brain, delivering oxygen and essential nutrients. This enhanced blood flow promotes the growth of new brain cells and strengthens the connections between existing ones. As a result, your brain becomes more efficient at processing information and navigating cognitive tasks.

Exercise also triggers the release of neurotransmitters like dopamine and serotonin, which play a key role in mood regulation and cognitive function. These chemicals promote a sense of well-being and boost cognitive flexibility, making it easier for your brain to shift between different tasks and think creatively.

Furthermore, regular exercise has been linked to improved memory and attention span. By engaging in physical activity, you’re not only giving your body a workout but also giving your brain a much-needed boost. This increased mental sharpness and focus translate into enhanced cognitive flexibility.

You don’t need to become a fitness fanatic to reap the benefits. Even moderate exercise, such as brisk walking, cycling, or dancing, can have a positive impact on your cognitive abilities. Aim for at least 30 minutes of exercise most days of the week to enjoy the cognitive benefits it offers.

So, tie up your sneakers and get moving! By incorporating regular exercise into your routine, you’ll not only improve your physical health but also enhance your cognitive flexibility, allowing your brain to adapt and thrive in the face of new challenges.

6. Read

Reading is a great way to enhance your cognitive flexibility. It’s not just an enjoyable pastime but also a powerful tool for expanding your thinking horizons.

When you read, you expose yourself to new ideas, perspectives, and information. This exposure stimulates your brain and challenges your existing thought patterns. As you delve into different genres, explore diverse topics, and encounter various characters, your mind becomes more flexible and adaptable.

Reading also enhances your vocabulary and language skills, allowing you to express your thoughts more precisely and articulate ideas in a nuanced manner. This linguistic dexterity contributes to cognitive flexibility, as you become adept at navigating different concepts and contexts.

Moreover, reading fiction can improve your empathetic abilities, which are closely tied to cognitive flexibility. As you immerse yourself in fictional worlds and empathise with characters, you develop a deeper understanding of different perspectives and emotions. This empathetic perspective-taking expands your cognitive flexibility, enabling you to approach real-life situations with greater understanding and adaptability.

Make it a habit to set aside dedicated time for reading each day. Whether it’s a physical book, an e-book, or even articles online, the key is to engage with written material regularly. Challenge yourself to explore diverse genres, topics, and authors, and embrace the opportunity to expand your cognitive flexibility through the power of reading.

7. Shake Up Your Habits

Our habits shape our routines and thought patterns and breaking free from them can open up new possibilities for flexible thinking.

Think about it: when we’re stuck in the same habits day in and day out, our brains become accustomed to the familiar and predictable. However, by intentionally changing our habits, we introduce novelty and disruption into our lives, forcing our brains to adapt and think flexibly.

Start by identifying a few key habits that you would like to change. It could be as simple as altering your morning routine, trying new routes to work, or switching up your exercise regimen. By consciously choosing to break away from your old habits, you create space for new neural pathways to form in your brain.

Embrace the discomfort that comes with change, as it is a sign that your brain is stretching and growing. Allow yourself to explore different approaches and perspectives. For example, if you always eat the same type of food, try experimenting with new flavours and cuisines. If you tend to stick to familiar hobbies, challenge yourself to try something completely out of your comfort zone.

By intentionally changing your habits, you create a fertile ground for cognitive flexibility to flourish. Embrace the unknown, embrace the discomfort, and watch as your thinking becomes more adaptable and open to new possibilities. So, step outside your habitual comfort zone and discover the power of changing habits for enhancing cognitive flexibility.

Final Word

Improving your cognitive flexibility is within your reach. By incorporating healthy habits, such as maintaining a balanced diet, trying new experiences, avoiding distractions, practising mindfulness, exercising, reading, and changing old habits, you can unlock the potential of a more adaptable and flexible mind. Embrace these strategies and enjoy the transformative power of cognitive flexibility in your daily life.


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